DAILY WOD

 

Tuesday 8.14.18

“BIKE BUFFET”
AMRAP 4
15-12-9
Wallballs (20/14)
Chest to Bar Pull-ups (Fitness: Pull-ups)
Max Calorie Bike in time remainingrest 4 minutes

AMRAP 4
15-12-9
Wallballs (20/14)
Toes to Bar (Fitness: Knees to chest)
Max Calorie Bike in time remaining

rest 4 minutes

AMRAP 4
15-12-9
Wallballs (20/14)
Pull-ups
Max Calorie Bike in time remaining

Score is number calories for all 3 rounds

Monday 8.13.18

Skill

SQUAT SNATCH EMOM9+5

EMOM9+5:
3 Reps@ 35% of estimated 1RM
3 Reps@ 40% of estimated 1RM
3 Reps@ 45% of estimated 1RM
2 Reps@ 50% of estimated 1RM
2 Reps@ 55% of estimated 1RM
2 Reps@ 60% of estimated 1RM
1 Rep @ 67% of estimated 1RM
1 Rep @ 74% of estimated 1RM
1 Rep @ 80% of estimated 1RM
*Spend next 5 mins building to a heavy single for the day

MetCon

“HARD PRESSED”

For Time:

21-15-9
Sumo Deadlift High Pull (95/65)
Push Press (95/65)
Lateral Bar-over Burpees

Fitness: 75/55

Thursday 8.9.18

Wednesday 8.8.18

YOU KNOW IT’S OFFICIAL WHEN REEBOK CROSSFIT GAMES CREATES YOUR GAMES INTRO VIDEO!!! . Crossfit Commence’s very own Jody Hendrix has OFFICIALLY checked-in at Alliant Energy Center in Madison, WI. . Starting his Crossfit addiction in 2013, it’s been a dream of his to be a Games Athlete…and this year that dream has become a reality. After years of dedication and hard work the world will be able to watch number 518 as he attacks his rookie year at the 2018 Reebok Crossfit Games in the Masters (50-54) events. Follow the link below to find all the ways to watch the events. . And a SUPER SPECIAL shout-out to Jess and the kids for their unwavering love and support they’ve given to Jody and to all the family and friends that are making the trip to Madison to cheer Jody on in person! . https://games.crossfit.com/article/how-watch-2018-games/games . . Event Schedule: https://games.crossfit.com/games/info/5 . https://www.cbssports.com/crossfit/games/live/?ftag=SPM-06-10acd4j . Broadcast times: Thursday, Aug. 2: Masters and Teenagers 8:50 a.m. – 5:50 p.m.  Friday, Aug. 3: Masters and Teenagers 8:50 a.m. – 5:50 p.m.  Saturday, Aug. 4: Masters and Teenagers 8:20 a.m. – 6:30 p.m. Sunday, Aug. 5: Masters and Teenagers 8:50 a.m. – 5:30 p.m. . More info: https://www.cbssports.com/crossfit/news/2018-crossfit-games-championships-dates-events-athletes-how-to-watch-and-stream/ . . . @joedhendrix2 @frankietrumom . . . #crossfit #crossfitgames #crossfitgames2018 #mastersathlete #comptrainmasters #fittestonearth #crossfitaffiliate #crossfitcommunity #crossfitcommence #teamhendrix

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“CHIQUITAS”

15-10-5
Kettlebell Swings (53/35)
Toes to Bar

1000 Meter Med ball Run (20/14)

5-10-15
Kettlebell Swings (53/35)
Toes to Bar

RX+: 70/53 KB

Tuesday 8.7.18

“FREEDOM TRAIL”

AMRAP 3
21/15 Calorie Row
21 Row-over Burpees*
Max Thusters (75/55)
Rest 3:00

AMRAP 3
18/12 Calorie Row
18 Row-over Burpees*
Max Thusters (95/65)
Rest 3:00

AMRAP 3
15/10 Calorie Row
15 Row-over Burpees*
Max Thusters (115/80)
Rest 3:00

AMRAP 3
12/8 Calorie Row
12 Row-over Burpees*
Max Thusters (135/95)

Score is total number of thrusters for all 4 rounds.

Fitness: 45/35, 65/45, 85/55, 105/65

*Lateral to rower

Friday 8.3.18

Barbell Conditioning

SQUAT CLEAN COMPLEX

EMOM7:

Clean Pull + High Hang Squat Clean + Hang Squat Clean

Set #1 – 50% of 1RM Squat Clean
Set #2 – 55% of 1RM Squat Clean
Set #3 – 60% of 1RM Squat Clean
Set #4 – 65% of 1RM Squat Clean
Set #5 – 70% of 1RM Squat Clean
Set #6 – 75% of 1RM Squat Clean
Set #7 – 80% of 1RM Squat Clean

MetCon

“HEARTBREAK KID”

3 Rounds:
10 Front Squats (135/95)
20 Pull-Ups
50 Double Unders

Rx+: 185/135, C2B’s
Fitness: 115/80, Single Unders

Thursday 8.2.18

Wednesday 8.1.18

Strength

MAX STRICT PULL-UPS

One attempt for max repetitions

BACK SQUAT 15-REP

10 minutes to work up to a 15 rep Back Squat

MetCon

“BUMBLEBEE C&J”

AMRAP 7:

Clean and Jerks (155/105)
*EMOM – 7 Wallballs (20/14)

Start with Wall Balls on the 0:00, then every minute on the minute. Score is total number of Clean and Jerks.

Fitness: 115/85

Tuesday 7.31.18

Strength & Conditioning

HSPU CONDITIONING #1

EMOM9:
Minute 1 – 40% of Max Set
Minute 2 – 35% of Max Set
Minute 3 – 30% of Max Set
*Repeat 2 more times (9 mins total)

Fitness: Standing DB push press (50/35)

MetCon

“BOAT RACE”

3 Rounds:
500 Meter Row
400 Meter Run
Rest 3:00 between rounds

Monday 7.30.18

Barbell Conditioning

SNATCH COMPLEX 4

EMOM11:

Power Snatch + Overhead Squat + Squat Snatch

On the 0:00… 66% of 1RM Squat Snatch
On the 1:00… 71% of 1RM Squat Snatch
On the 2:00… 76% of 1RM Squat Snatch
On the 3:00… Rest

This sequence repeats for a total of (3) rounds.

MetCon

“NASTY GIRLS”

3 Rounds:
50 Air Squats
7 Ring Muscle-Ups
10 Hang Power Cleans (135/95)

Performance: Burpee Chest-to-bar Pull-ups
Fitness: Burpee pull-ups, 95/65

Friday 7.27.18

Strength

DEADLIFT

Spend 15 minutes and complete the following:

Build to a Heavy Set of 5 Repetitions: Romanian Deadlift
Build to a Heavy Set of 7 Repetitions: Sumo Deadlift
Build to a Heavy Set of 9 Repetitions: Deadlift

MetCon

“DIANE”
21-15-9
Deadlift (225/155)
Handstand Push-ups

Thursday 7.26.18

Wednesday 7.25.18

Barbell Conditioning

POWER CLEAN COMPLEX

EMOM5:

Clean Pull + Hang Power Clean + Power Clean

Set #1 – 50% of 1RM Clean
Set #2 – 54% of 1RM Clean
Set #3 – 58% of 1RM Clean
Set #4 – 62% of 1RM Clean
Set #5 – 65% of 1RM Clean

EMOM5 (5:00-10:00):
1 Power Clean, climbing in weight

MetCon

“ALVERSTONE”

Ascending Ladder for 7:00:

1 Power Clean, 30 Double-Unders
2 Power Cleans, 30 Double-Unders
3 Power Cleans, 30 Double-Unders
4 Power Cleans, 30 Double-Unders
5 Power Cleans, 30 Double-Unders

Rx: 165/110
Fitness: 115/85

Tuesday 7.24.18

Monday 7.23.18

Barbell Conditioning

POWER SNATCH COMPLEX

EMOM9:

Snatch Grip Deadlift + Hang Power Snatch + Power Snatch

on the 0:00… 1 Complex @ 55% of 1RM Snatch
on the 1:00… 1 Complex @ 60% of 1RM Snatch
on the 2:00… 1 Complex @ 65% of 1RM Snatch

*Repeat 2 more times for a total of 9 mins

MetCon

“RANDY’S ON THE RUN”

5 Rounds:

400 Meter Run
15 Power Snatches (75/55)

Fitness: 45/35

Friday 7.20.18

“OPEN TEST”
AMRAP 20:
50 Wall Balls (20/14)
50 Double Unders
40 Box Jumps (24/20)
40 Toes to Bar
30 Pull-ups
30 Burpees
20 Cleans (115/80)
20 Jerks (115/80)
10 Snatches (115/80)
10 Burpee Chest to Bar Pull-ups
*Choose the version you’re going to complete

Thursday 7.19.18

Wednesday 7.18.18

Skill

Spend 15 minutes working through the following:

SPLIT JERK STRICT PRESS

Split Jerk Strict Press – 3x3

JERK BALANCE

Jerk Balance – 3x3

SPLIT JERK

Split Jerk – Heavy Single

MetCon

NINE LIVES

AMRAP 9:
6 Strict Pull-Ups
9 Front Squats (135/95)

Fitness: 95/65

Tuesday 7.17.18

“FIFTH WHEEL”

AMRAP5:
7 Rounds of “The Chief” (115/80)
Max Calorie Assault Bike in Time Remaining

Rest 5:00

AMRAP5:
6 Rounds of “The Chief” (135/95)
Max Calorie Assault Bike in Time Remaining

Rest 5:00

AMRAP5:
5 Rounds of “The Chief” (155/105)
Max Calorie Assault Bike in Time Remaining

Fitness: 95/65, 115/85, 135/95

*1 Round of “The Chief” is: 3 Power Cleans, 6 Pushups, 9 Air Squats.

Score is total calories for all 3 AMRAPs.

Monday 7.16.18

Strength

BACK SQUAT E2MOM10

E2MOM10:

10 Reps @ 68%
8 Reps @ 73%
6 Reps @ 78%
4 Reps @ 83%
2 Reps @ 88%

MetCon

“FLIP AND FLOP”

21-15-9
DB Snatches (50/35)
Calorie Row/bike

… Directly into…

21-15-9
Box Jump Overs (24/20)
CTB’s

Fitness: 35/20, Pull-ups

Friday 7.13.18

Strength

STAMINA SQUAT #3

EMOM12 (6 Rounds):
Minute 1 – 2 Front Squats @ 70% of 1RM Front Squat
Minute 2 – 4 Back Squats @ 70% of 1RM Front Squat

MetCon

“RAISE THE BAR”

Ascending Ladder for 8 Minutes:
3 Thrusters (95/65), 3 Toes to Bar
6 Thrusters (95/65), 6 Toes to Bar
9 Thrusters (95/65), 9 Toes to Bar
Continue to add (3) repetitions to each movement until time is up.

Completing the 12’s = 60 Repetitions
Completing the 15’s = 90 Repetitions
Completing the 18’s = 126 Repetitions
Completing the 21’s = 168 Repetitions
Completing the 24’s = 216 Repetitions

Thursday 7.12.18

“TRAIN WRECK”

4 rounds of :40 seconds on / :20 seconds off*
Single-arm Dumbbell Clean (50/35)**
Calorie Bike
Single-arm Dumbbell Clean (50/35)
Calorie Bike

*Complete 4 rounds of Single-arm dumbbell clean, then 4 rounds of Calorie Bike then repeat
**athlete decides when to switch arms

Wednesday 7.11.18

Gymnastics Conditioning

5 Minutes:
Handstand Floater Practice/Free-Standing Handstand Practice

*A handstand floater is kick-up to the wall, and slowly peeling one foot at a time off the wall in an effort to find time in a free-standing handstand.
**Rest as needed between efforts…this is practice, not an attempt to find total max seconds in a handstand.

MetCon

“TREAD WATER”

For Time:
2k Row or 96/72 Cal Assault Bike
150 Double Unders
10 Rounds of “Cindy”

Rx+: 200 DU’s, C2B for Cindy
Fitness: 300 Singles

Tuesday 7.10.18

Moving on to football season we’re ready to #hammerdown! Being so close to the University of Arkansas gives Crossfit Commence unique opportunities to build lasting relationships with students and many of the professors/teachers that work on campus or at other surrounding schools. Those unique relationships also include the student athletes! One in particular we’ve had the pleasure to get to know this summer is the one…the only (you can google search if you want)…Hjalte Froholdt!! . @hfroholdt has been helping us out here over the summer learning the business and the inner-workings of the whole Crossfit model. We can’t say enough nice things about Hjalte. He’s a big guy at 6’5” 315 lbs, but he would never let that intimidate anyone…off the field. He’s obviously EXTREMELY athletic from all of his football training, so it’s nice to see how that transfers over into a Crossfit WOD when he has time. It’s kinda like watching “The Mountain” or “Thor” come join the work-out or give you pointers on how to be a little more MORE! . With that, we’re putting Hjalte Froholdt in our “Athlete Spotlight” this month. Come watch him hammer down every Saturday for the next few weeks as he gears-up for the 2018 Razorback Football season. . One last thing: dogs love him too 🙌🏼💪🏼🐗 . . #crossfit #athletespotlight #sec #gohogs #razorbacks #wps #razorbackfootball #elitefitness #athlete #51 #razorbacknation #crossfitaffiliate #crossfitfamily #crossfitcommunity #crossfitcommence

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“PLAY DEAD”

AMRAP 5:

Buy-In: 600 Meter Run or 750m Row
12 Deadlifts (185/135)
12 Lateral Barbell Burpees

Rest 5:00

AMRAP 5:
Buy-In: 400 Meter Run or 500m Row
9 Deadlifts (225/155)
9 Lateral Barbell Burpees

Rest 5:00

AMRAP 5:
Buy-In: 200 Meter Run or 250m Row
6 Deadlifts (275/185)
6 Lateral Barbell Burpees

Fitness: 135/95, 155/105, 185/135

*Score is total reps for all 3 AMRAP’s

Monday 7.9.18

Barbell Conditioning

SNATCH COMPLEX 3

Power Snatch + Overhead Squat + Squat Snatch

EMOM12:
0:00… 60% of 1RM Squat Snatch
1:00… 65% of 1RM Squat Snatch
2:00… 70% of 1RM Squat Snatch
3:00… Rest

Repeat 2 more times

MetCon

“BEACHED”

27 – 21 – 15 – 9:
Calorie Row/bike
Kettlebell Swings (53/35)
Overhead Squats (75/55)

Fitness: 35/20, 45/35

Friday 7.6.18

Wednesday 7.4.18

Crossfit Commence

Crossfit Commence is extremely excited to announce the expansion of our coaching team with the addition of Lexy Diaz! Lexy is the founder and owner of Kokoro Sports Performance. She is a Level 1 CrossFit coach, a serious competitor, a Certified Strength and Conditioning Specialist (CSCS), she works with the Arkansas Razorback football team as an intern for their Strength and Conditioning program and she is great at all of the above.
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Her passion has grown the more she has become involved in the CrossFit community and collegiate athletics which inspired her to pursue her Doctorate of Physical Therapy. She is passionate about people, nutrition, human performance, and improving athletes; motivating them to reach their full potential as an athlete. She enjoys helping people with their nutrition, mobility, and overall fitness journey.
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@lexy_jdiaz will be coaching regular Crossfit classes throughout the week and will also be available for 1:1 Personal Coaching sessions and/or Nutritional guidance.
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Be ready to be a better you!!
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#crossfit #coach #trainer #strength #conditioning #nutrition #elitefitness #razorbacks #crossfitgirls #girlswholift #crossfitfamily #crossfitaffiliate #crossfitcommunity #crossfitcommence

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