DAILY WOD

 

2018 CROSSFIT OPEN

“FRIDAY NIGHT LIGHTS”

Begins this Friday 2/23/18.  Check the Schedule page for class changes.

18.1

Day(s)

:

Hour(s)

:

Minute(s)

:

Second(s)

Thursday 2.22.18

“GOAT DAY”

On the Minute x 20
Odd Minutes: Movement 1
Even Minutes: Movement 2

“Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Pull-ups, Overhead Squats, Handstand Push-ups. These are the best days to turn perceived weaknesses into strengths. No better way to do that than today. We don’t improve our technique with a high heart rate – that’s what we refer to as “training”.

Today is geared towards “practice,” dialing in our mechanics with a controlled heart rate. As an example, to improve the technique of double-unders, we want to practice at a low-intensity where we can really focus on the mechanics of the hands and the timing of the jump. When we couple “training” with “practice” throughout the week in the right doses, we set ourselves on the fast track to results. Choose two “Goats” to work on, and we’ll alternate between them on each minute.

Choose an appropriate rep scheme for each movement that keeps things in the practice intensity range.

Wednesday 2.21.18

Barbell Conditioning

Power Clean + Split Jerk
On the :90 Seconds x 6:
3-Position Power Clean + Split Jerk
1 Complex @ 60%
1 Complex @ 63%
1 Complex @ 66%
1 Complex @ 69%
1 Complex @ 72%
1 Complex @ 75%

3 Positions: Knee Level, Mid-Thigh, Power Receiving Position

MetCon

On the Minute x 12 (3 Rounds):
Minute 1 – 18/14 Calorie Row
Minute 2 – 6 Power Cleans (155/105)
Minute 3 – 50 Double-Unders
Minute 4 – 20 AbMat Sit-Ups

Rx+: 185/135
Fitness: 95/65

Tuesday 2.20.18

Barbell Conditioning

Power Snatch
Spend 15 minutes and build to a “Heavy” set of 2 Touch-n-Go

MetCon

“Fast Lane”

For Time:
20 Burpee Box Jump Overs (24/20)
30 Power Snatches (75/55)
40 Overhead Squats (75/55)
35/25 Calorie Bike

Rx+: 95/65, 50/35 Cals
Fitness: 65/45

Monday 2.19.18

Come join us this Thursday and Friday as we kick-off the Reebok Crossfit Games Open!!! We’re sticking to our normal class schedule Monday - Wednesday, so make sure to get your wods in. . . Thursday...things change for the next 5 weeks. We are eliminating the 6:30pm class and setting-up for the Live announcements of the Open workouts each week. Athletes are welcome to run through the workout that night, but the real show will begin the following evening during “Friday Night Lights.” . . Throughout the day all athletes will be able to complete the Open workout during normal class times as it will be programmed as the Daily WOD. However...if you are looking to have your attempt judged, you will need to either wait until Friday evening, or arrange another time with a judge over the weekend. If you are scaling the workouts, you do NOT need a certified judge to count your score. . . Friday: we will forego the normal 5:30pm class and replace it with the start of our FRIDAY NIGHT LIGHTS REEBOK GAMES OPEN COMPETITION. Heat 1 will begin at 5:30pm with the more advanced athletes beginning at 6:30pm. . . After everyone has given it their all, we’ll celebrate with some pizza and beer!!! Come one...come all, to cheer-on everyone brave enough to PROVE THEIR FITNESS! . . #crossfit #intheopen #crossfitopen #crossfitgamesopen #crossfitgames #athlete #compete #proveyourfitness #crossfitaffiliates #crossfitcommunity #crossfitendurance #crossfitcommence

A post shared by CrossFit Commence (@crossfit_commence) on

“Iron Lung”

AMRAP 4:
27/20 Calorie Row
27 Wallballs (20/14)
27 Pull-ups

rest 4 minutes

AMRAP 4:
21/15 Calorie Row
21 Wallballs (20/14)
21 Toes to Bar

rest 4 minutes

AMRAP 4:
15/10 Calorie Row
15 Wallballs (20/14)
15 Pull-ups

Rx+: C2B, TTB & Pull-ups
Fitness: 14/10 Wallballs, Pull-ups, TTB & Pull-ups

Friday 2.16.18

“Mighty Mouse”

AMRAP 18:
30 Thrusters (95/65)
30 Box Jumps (24/20)
30/21 Calorie Row
30 Toes to Bar

Fitness: 75/55

Compare your results from the last time we did this WOD, which was on 8/28/17.

Thursday 2.15.18

Wednesday 2.14.18

“Hot Sauce”

AMRAP 3:00:
21/16 Calorie Row
21 Burpees over the Rower
Max Overhead Squats (75/55)

Rest 3:00

AMRAP 3:00:
18/14 Calorie Row
18 Burpees over the Rower
Max Overhead Squats (95/65)

Rest 3:00

AMRAP 3:00:
15/12 Calorie Row
15 Burpees over the Rower
Max Overhead Squats (115/80)

Rest 3:00

AMRAP 3:00:
12/9 Calorie Row
12 Burpees over the Rower
Max Overhead Squats (135/95)

Rx+: 95/65, 115/80, 135/95, 155/105
Fitness: 45/35, 65/45, 75/55, 95/65

Score is total overhead squats across all 4 AMRAP’s

Tuesday 2.13.18

MetCon

“BAR HOPPING”

AMRAP 15:
15 Hang Power Cleans (135/95)
20/15 Calorie Assault Bike
15 Pull-Ups
60 Double-Unders

Rx+: C2B pull-ups
Fitness: 95/65, 120 Single-unders

If short on bikes, stagger athletes by 3 minutes. Substitute the bike with a rower as a last resort…same calories.

Monday 2.12.18

Strength

Deadlift

Spend 15 minutes and build to a moderate set of 3 TnG reps

MetCon

“Optimus Prime”
AMRAP 7:
Wallballs (20/14)
On the Minute – 5 Deadlifts (225/155)

Score is total wallball reps (do NOT count deadlifts)

Fitness: 155/105

Friday 2.9.18

Skill

Clean and Jerk

Spend 20 minutes and build to a Heavy Single

MetCon

“Double Time”

AMRAP 10:
50 Lateral Barbell Burpees
100 Double Unders
30 Clusters (115/80)

Rx+: Barbell-Facing Burpees, 150 DU’s, 135/95
Fitness: 50 Burpees, 200 Singles & 75/55

Thursday 2.8.18

“Buckle Up”

AMRAP 5
200’ Walking Lunge (Bodyweight)
50 Sit-ups
Max Calorie Row

rest 5 minutes

AMRAP 5
100’ Dumbbell Walking Lunge (50’s/35’s)
50 Sit-ups
Max Calorie Row

rest 5 minutes

AMRAP 5
200’ Walking Lunge (Bodyweight)
50 Sit-ups
Max Calorie Row

Fitness: 35/25

Score is your total calories from all three rounds

Wednesday 2.7.18

Strength

Back Squat E2MOM10
On the 0:00 – 10 Repetitions @ 70%
On the 2:00 – 8 Repetitions @ 74%
On the 4:00 – 6 Repetitions @ 78%
On the 6:00 – 4 Repetitions @ 82%
On the 8:00 – 2 Repetitions @ 86%

MetCon

“EIGHTEEN WHEELER”

AMRAP 18:
12/9 Calorie Assault Bike (15/12 on the Rower)
15 Wallballs (20/14)
12 Alternating Dumbbell Snatches (50/35)
9 Toes to Bar

Fitness: 14/10 WB’s, 35/25 Dumbbells

Tuesday 2.6.18

Strength

Push Press 5x3
5 Sets of 3

Spend 15 minutes building to a heavy set of 3 Push Presses

MetCon

“Waterworks”

For Time:
50/35 Calorie Row
40 Kettlebell Swings (53/35)
30 Push Press (115/80)
40 Kettlebell Swings (53/35)
50/35 Calorie Row

Rx+: KB (70/53), Push Jerks (135/95)
Fitness: Push Press (75/55)

Monday 2.5.18

Strength

Pausing Front Squat

EMOM10

1 Rep with a 2 Second Pause in Bottom

Shoot for 80% of your 1RM Front Squat

MetCon

“Elizabeth”
21-15-9:
Squat Cleans (135/95)
Ring Dips

Fitness: 95/65, 42-30-18 push-ups

Friday 2.2.18

Thursday 2.1.18

“Onesies”

Athletes Choose 1 From Each Section:

Weightlifting
1RM Deadlift
1RM Bench Press
1RM Back Squat

Gymnastics
Max Strict Pull-ups
Max Weighted Pull-ups
Max Muscle-ups
Max Strict Handstand Push-ups

Conditioning
1 Minute Bike Calories
500 Meter Row

Wednesday 1.31.18

Tuesday 1.30.18

Handstand Push-ups

30 Handstand Push-ups

Rest 2:00

30 Handstand Push-ups

Rx+: Strict
Fitness: Seated Dumbbell Push Press 35/25

*10 Minute cut-off

MetCon

The MetCon today is designed to be an ALL OUT SPRINT for the entirety of the 3 minutes. Maintain a steady methodical pace on the box jump-overs. Don’t blow-up. You should be pushing exceptionally hard on the bike in order to tick-off the calories at a faster pace. Our goal is the get to the barbell each round. If you’re finding yourself drowning in calories after the first round, lower the calories across the remainder of the rounds by 5.

“Come Clean”

AMRAP 3:
24 Box Jump Overs (24/20)
21/16 Calorie Assault Bike
Max Power Cleans (115/80)

rest 3 minutes

AMRAP 3:
21 Box Jump Overs (24/20)
18/14 Calorie Assault Bike
Max Power Cleans (135/95)

rest 3 minutes

AMRAP 3:
18 Box Jump Overs (24/20)
15/12 Calorie Assault Bike
Max Power Cleans (155/105)

rest 3 minutes

AMRAP 3:
15 Box Jump Overs (24/20)
12/10 Calorie Assault Bike
Max Power Cleans (185/135)

Rx+: 135/95, 155/105, 185/135, 205/145
Fitness: 75/55, 95/65, 105/75, 115/80

Friday 1.26.18

“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

RX+: C2B, 145/100, RING MU’s
Fitness: Knees to Chest, 95/65, Burpee Pull-ups

*This is a repeat from 7/21/17.  Let’s see how much you’ve improved.  Make sure to do the same version as before so there is an accurate comparison.  

Thursday 1.25.18

Strength & Conditioning

Dumbbell Walking Lunge

Build to a Heavy 50′ Walking Lunge

*holding dumbbells at your side

MetCon

“Stepping Stone”
40/30 Calorie Bike or Row
100′ Dumbbell Walking Lunge (50’s/35’s)
25/20 Calorie Bike or Row
100′ Dumbbell Walking Lunge (50’s/35’s)
15/10 Calorie Bike or Row

Fitness: 35’s/25’s

*use KB’s if dumbbells aren’t available

Wednesday 1.24.18

Barbell Conditioning

3-Position Power Clean
Build to a Heavy Complex

*High Hang (pockets), Knee Level, Floor

MetCon

“Hangover”
3 Rounds:
15 Hang Power Cleans (115/80)
15 Lateral Barbell Burpees

Rx+: Barbell-Facing Burpees
Fitness: 75/55

Tuesday 1.23.18

“Opening Day”

21 – 15 – 9
Wallballs (20/14)
Pull-ups
Thrusters (95/65)
Box Jumps (24/20)
Kettlebell Swings (53/35)

Rx+: C2B, DB Snatches @ 50/35
Fitness: 14/10 WB, 75/55 Thruster, 35/25 KB

Monday 1.22.18

Skill

Snatch Primer

On the :90 Seconds x 5 Rounds
3 Overhead Squats
1 Hang Squat Snatch
1 Squat Snatch
Work up to 60% of your 1RM Snatch

MetCon

“Water Power”
AMRAP 15:
60 Double Unders
30/21 Calorie Row or Bike
10 Power Snatches (115/80)

Rx+: 135/95
Fitness: 120 Singles, 75/55

Friday 1.19.18

Skill

Power Snatch

EMOM12:
Minute 1 – 3 Power Snatches @ 74%
Minute 2 – 2 Power Snatches @ 78%
Minute 3 – 1 Power Snatch @ 82%
Minute 4 – Rest

MetCon

“Chip Shot”

AMRAP 13:
70 Dumbbell Snatches (50/35)
60 Wallballs (20/14)
50 Calorie Row
40 HSPU

Fitness: 35/25 Dumbbell, 14/10 Wallball, Push-ups

Thursday 1.18.18

Strength

Sumo Deadlift
Build to a Heavy 3-Rep

MetCon

“Lung Butter”

Teams of 3
AMRAP 20:
7 Kettlebell Swings (70/53)
150′ Shuttle Sprint
7/5 Calorie Assault Bike
150′ Shuttle Sprint

Wednesday 1.17.18

MetCon

“Slap Happy”

AMRAP 5:
Buy In: 100 Double Unders
Then AMRAP:
12 Front Squats (95/65)
4 Burpee Box Jump Overs (24/20)

rest 5 Minutes

AMRAP 5:
Buy In: 100 Double Unders
Then AMRAP:
8 Front Squats (115/80)
4 Burpee Box Jump Overs (24/20)

rest 5 Minutes

AMRAP 5:
Buy In: 100 Double Unders
Then AMRAP:
4 Front Squats (135/95)
4 Burpee Box Jump Overs (24/20)

Rx+: 115/80, 135/95, 155/105
Fitness: Single Unders & 65/45, 75/55, 95/65

Accessory Work

3 Sets:
12 Romanian Deadlifts
12 Dumbbell Rows (Each Side)
40 Banded Pull-Aparts

*You choose the weight

Tuesday 1.16.18

Strength & Conditioning

Back Squat 5/2

E2MOM12

5 Reps @ 82%
2 Reps @ 87%
5 Reps @ 82%
2 Reps @ 90%
5 Reps @ 82%
2 Reps @ 93%

MetCon

“Handlebars”

4 Rounds:
21/15 Calorie Assault Bike or Row
15 Toes to Bar
7 Clean and Jerks (155/105)

Rx+: 175/115
Fitness: 105/75

Monday 1.15.18

Skill

SNATCH COMPLEX EMOM11

1 Power Snatch + 1 Squat Snatch

Set #1 (0:00) – 1 Complex @ 73%
Set #2 (1:00) – 1 Complex @ 76%
Set #3 (2:00) – 1 Complex @ 79%
– Rest 1:00 –
Set #4 (4:00) – 1 Complex @ 76%
Set #5 (5:00) – 1 Complex @ 79%
Set #6 (6:00) – 1 Complex @ 82%
– Rest 1:00 –
Set #1 (8:00) – 1 Complex @ 79%
Set #2 (9:00) – 1 Complex @ 82%
Set #3 (10:00) – 1 Complex @ 85%

MetCon

“DOCTOR’S ORDERS”

3 Rounds:
50 Air Squats
35 Pushups
20 Calorie Row or Bike

Rx+:
3 Rounds:
63 Air Squats
42 Calorie Row or Bike
21 Kipping HSPU’s

*note the different order for RX+

Friday 1.12.18

Strength

Front Squat EMOM6:
3 Reps @ 82%
1 Rep @ 87%
3 Reps @ 82%
1 Rep @ 90%
3 Reps @ 82%
1 Rep @ 93%

MetCon

“Guts and Glory”
15-10-5
Calorie Bike
Thrusters (95/65)

15–12–9
Calorie Row
Hang Squat Cleans (95/65)

12–9–6
Burpees Over the Bar
Overhead Squats (95/65)

Fitness: 75/55

Move directly into the next round. No rest period between transitions.

Crossfit Commence

Friends, family, fellow athletes, random guy on Dickson...come support the athletes as they give it their all this, and the next 4 Friday nights.

@sabrdejong is #intheopen and is a total inspiration! In her own words: “5 weeks postpartum, Mom of 4, very deconditioned, and I signed up for the #crossfitopen.” #noexcuses #2days .
.
.
#crossit #coach #tuesdaymotivation #inspo #crossfitgirls #crossfitkids #crossfitforlife #crossfitlove #crossfitter #crossfitaddict #crossfitaffiliate #crossfitcommunity #crossfitfam #crossfitcommence

Facebook photo

Thursday 2.22.18

“GOAT DAY”

On the Minute x 20
Odd Minutes: Movement 1
Even Minutes: Movement 2

“Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Pull-ups, Overhead Squats, Handstand Push-ups. These are the best days to turn perceived weaknesses into strengths. No better way to do that than today. We don’t improve our technique with a high heart rate – that’s what we refer to as “training”.

Today is geared towards “practice,” dialing in our mechanics with a controlled heart rate. As an example, to improve the technique of double-unders, we want to practice at a low-intensity where we can really focus on the mechanics of the hands and the timing of the jump. When we couple “training” with “practice” throughout the week in the right doses, we set ourselves on the fast track to results. Choose two “Goats” to work on, and we’ll alternate between them on each minute.

Choose an appropriate rep scheme for each movement that keeps things in the practice intensity range.

Wednesday 2.21.18

Barbell Conditioning

Power Clean + Split Jerk
On the :90 Seconds x 6:
3-Position Power Clean + Split Jerk
1 Complex @ 60%
1 Complex @ 63%
1 Complex @ 66%
1 Complex @ 69%
1 Complex @ 72%
1 Complex @ 75%

3 Positions: Knee Level, Mid-Thigh, Power Receiving Position

MetCon

On the Minute x 12 (3 Rounds):
Minute 1 – 18/14 Calorie Row
Minute 2 – 6 Power Cleans (155/105)
Minute 3 – 50 Double-Unders
Minute 4 – 20 AbMat Sit-Ups

Rx+: 185/135
Fitness: 95/65

Tuesday 2.20.18

Barbell Conditioning

Power Snatch
Spend 15 minutes and build to a “Heavy” set of 2 Touch-n-Go

MetCon

“Fast Lane”

For Time:
20 Burpee Box Jump Overs (24/20)
30 Power Snatches (75/55)
40 Overhead Squats (75/55)
35/25 Calorie Bike

Rx+: 95/65, 50/35 Cals
Fitness: 65/45

Monday 2.19.18

Come join us this Thursday and Friday as we kick-off the Reebok Crossfit Games Open!!! We’re sticking to our normal class schedule Monday - Wednesday, so make sure to get your wods in. . . Thursday...things change for the next 5 weeks. We are eliminating the 6:30pm class and setting-up for the Live announcements of the Open workouts each week. Athletes are welcome to run through the workout that night, but the real show will begin the following evening during “Friday Night Lights.” . . Throughout the day all athletes will be able to complete the Open workout during normal class times as it will be programmed as the Daily WOD. However...if you are looking to have your attempt judged, you will need to either wait until Friday evening, or arrange another time with a judge over the weekend. If you are scaling the workouts, you do NOT need a certified judge to count your score. . . Friday: we will forego the normal 5:30pm class and replace it with the start of our FRIDAY NIGHT LIGHTS REEBOK GAMES OPEN COMPETITION. Heat 1 will begin at 5:30pm with the more advanced athletes beginning at 6:30pm. . . After everyone has given it their all, we’ll celebrate with some pizza and beer!!! Come one...come all, to cheer-on everyone brave enough to PROVE THEIR FITNESS! . . #crossfit #intheopen #crossfitopen #crossfitgamesopen #crossfitgames #athlete #compete #proveyourfitness #crossfitaffiliates #crossfitcommunity #crossfitendurance #crossfitcommence

A post shared by CrossFit Commence (@crossfit_commence) on

“Iron Lung”

AMRAP 4:
27/20 Calorie Row
27 Wallballs (20/14)
27 Pull-ups

rest 4 minutes

AMRAP 4:
21/15 Calorie Row
21 Wallballs (20/14)
21 Toes to Bar

rest 4 minutes

AMRAP 4:
15/10 Calorie Row
15 Wallballs (20/14)
15 Pull-ups

Rx+: C2B, TTB & Pull-ups
Fitness: 14/10 Wallballs, Pull-ups, TTB & Pull-ups

Friday 2.16.18

“Mighty Mouse”

AMRAP 18:
30 Thrusters (95/65)
30 Box Jumps (24/20)
30/21 Calorie Row
30 Toes to Bar

Fitness: 75/55

Compare your results from the last time we did this WOD, which was on 8/28/17.

Thursday 2.15.18

Wednesday 2.14.18

“Hot Sauce”

AMRAP 3:00:
21/16 Calorie Row
21 Burpees over the Rower
Max Overhead Squats (75/55)

Rest 3:00

AMRAP 3:00:
18/14 Calorie Row
18 Burpees over the Rower
Max Overhead Squats (95/65)

Rest 3:00

AMRAP 3:00:
15/12 Calorie Row
15 Burpees over the Rower
Max Overhead Squats (115/80)

Rest 3:00

AMRAP 3:00:
12/9 Calorie Row
12 Burpees over the Rower
Max Overhead Squats (135/95)

Rx+: 95/65, 115/80, 135/95, 155/105
Fitness: 45/35, 65/45, 75/55, 95/65

Score is total overhead squats across all 4 AMRAP’s

Tuesday 2.13.18

MetCon

“BAR HOPPING”

AMRAP 15:
15 Hang Power Cleans (135/95)
20/15 Calorie Assault Bike
15 Pull-Ups
60 Double-Unders

Rx+: C2B pull-ups
Fitness: 95/65, 120 Single-unders

If short on bikes, stagger athletes by 3 minutes. Substitute the bike with a rower as a last resort…same calories.

Monday 2.12.18

Strength

Deadlift

Spend 15 minutes and build to a moderate set of 3 TnG reps

MetCon

“Optimus Prime”
AMRAP 7:
Wallballs (20/14)
On the Minute – 5 Deadlifts (225/155)

Score is total wallball reps (do NOT count deadlifts)

Fitness: 155/105

Friday 2.9.18

Skill

Clean and Jerk

Spend 20 minutes and build to a Heavy Single

MetCon

“Double Time”

AMRAP 10:
50 Lateral Barbell Burpees
100 Double Unders
30 Clusters (115/80)

Rx+: Barbell-Facing Burpees, 150 DU’s, 135/95
Fitness: 50 Burpees, 200 Singles & 75/55

Thursday 2.8.18

“Buckle Up”

AMRAP 5
200’ Walking Lunge (Bodyweight)
50 Sit-ups
Max Calorie Row

rest 5 minutes

AMRAP 5
100’ Dumbbell Walking Lunge (50’s/35’s)
50 Sit-ups
Max Calorie Row

rest 5 minutes

AMRAP 5
200’ Walking Lunge (Bodyweight)
50 Sit-ups
Max Calorie Row

Fitness: 35/25

Score is your total calories from all three rounds

Wednesday 2.7.18

Strength

Back Squat E2MOM10
On the 0:00 – 10 Repetitions @ 70%
On the 2:00 – 8 Repetitions @ 74%
On the 4:00 – 6 Repetitions @ 78%
On the 6:00 – 4 Repetitions @ 82%
On the 8:00 – 2 Repetitions @ 86%

MetCon

“EIGHTEEN WHEELER”

AMRAP 18:
12/9 Calorie Assault Bike (15/12 on the Rower)
15 Wallballs (20/14)
12 Alternating Dumbbell Snatches (50/35)
9 Toes to Bar

Fitness: 14/10 WB’s, 35/25 Dumbbells

Tuesday 2.6.18

Strength

Push Press 5x3
5 Sets of 3

Spend 15 minutes building to a heavy set of 3 Push Presses

MetCon

“Waterworks”

For Time:
50/35 Calorie Row
40 Kettlebell Swings (53/35)
30 Push Press (115/80)
40 Kettlebell Swings (53/35)
50/35 Calorie Row

Rx+: KB (70/53), Push Jerks (135/95)
Fitness: Push Press (75/55)

Monday 2.5.18

Strength

Pausing Front Squat

EMOM10

1 Rep with a 2 Second Pause in Bottom

Shoot for 80% of your 1RM Front Squat

MetCon

“Elizabeth”
21-15-9:
Squat Cleans (135/95)
Ring Dips

Fitness: 95/65, 42-30-18 push-ups

Friday 2.2.18

Thursday 2.1.18

“Onesies”

Athletes Choose 1 From Each Section:

Weightlifting
1RM Deadlift
1RM Bench Press
1RM Back Squat

Gymnastics
Max Strict Pull-ups
Max Weighted Pull-ups
Max Muscle-ups
Max Strict Handstand Push-ups

Conditioning
1 Minute Bike Calories
500 Meter Row

Wednesday 1.31.18

Tuesday 1.30.18

Handstand Push-ups

30 Handstand Push-ups

Rest 2:00

30 Handstand Push-ups

Rx+: Strict
Fitness: Seated Dumbbell Push Press 35/25

*10 Minute cut-off

MetCon

The MetCon today is designed to be an ALL OUT SPRINT for the entirety of the 3 minutes. Maintain a steady methodical pace on the box jump-overs. Don’t blow-up. You should be pushing exceptionally hard on the bike in order to tick-off the calories at a faster pace. Our goal is the get to the barbell each round. If you’re finding yourself drowning in calories after the first round, lower the calories across the remainder of the rounds by 5.

“Come Clean”

AMRAP 3:
24 Box Jump Overs (24/20)
21/16 Calorie Assault Bike
Max Power Cleans (115/80)

rest 3 minutes

AMRAP 3:
21 Box Jump Overs (24/20)
18/14 Calorie Assault Bike
Max Power Cleans (135/95)

rest 3 minutes

AMRAP 3:
18 Box Jump Overs (24/20)
15/12 Calorie Assault Bike
Max Power Cleans (155/105)

rest 3 minutes

AMRAP 3:
15 Box Jump Overs (24/20)
12/10 Calorie Assault Bike
Max Power Cleans (185/135)

Rx+: 135/95, 155/105, 185/135, 205/145
Fitness: 75/55, 95/65, 105/75, 115/80

Friday 1.26.18

“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

RX+: C2B, 145/100, RING MU’s
Fitness: Knees to Chest, 95/65, Burpee Pull-ups

*This is a repeat from 7/21/17.  Let’s see how much you’ve improved.  Make sure to do the same version as before so there is an accurate comparison.  

Thursday 1.25.18

Strength & Conditioning

Dumbbell Walking Lunge

Build to a Heavy 50′ Walking Lunge

*holding dumbbells at your side

MetCon

“Stepping Stone”
40/30 Calorie Bike or Row
100′ Dumbbell Walking Lunge (50’s/35’s)
25/20 Calorie Bike or Row
100′ Dumbbell Walking Lunge (50’s/35’s)
15/10 Calorie Bike or Row

Fitness: 35’s/25’s

*use KB’s if dumbbells aren’t available

Wednesday 1.24.18

Barbell Conditioning

3-Position Power Clean
Build to a Heavy Complex

*High Hang (pockets), Knee Level, Floor

MetCon

“Hangover”
3 Rounds:
15 Hang Power Cleans (115/80)
15 Lateral Barbell Burpees

Rx+: Barbell-Facing Burpees
Fitness: 75/55

Tuesday 1.23.18

“Opening Day”

21 – 15 – 9
Wallballs (20/14)
Pull-ups
Thrusters (95/65)
Box Jumps (24/20)
Kettlebell Swings (53/35)

Rx+: C2B, DB Snatches @ 50/35
Fitness: 14/10 WB, 75/55 Thruster, 35/25 KB

Monday 1.22.18

Skill

Snatch Primer

On the :90 Seconds x 5 Rounds
3 Overhead Squats
1 Hang Squat Snatch
1 Squat Snatch
Work up to 60% of your 1RM Snatch

MetCon

“Water Power”
AMRAP 15:
60 Double Unders
30/21 Calorie Row or Bike
10 Power Snatches (115/80)

Rx+: 135/95
Fitness: 120 Singles, 75/55

Friday 1.19.18

Skill

Power Snatch

EMOM12:
Minute 1 – 3 Power Snatches @ 74%
Minute 2 – 2 Power Snatches @ 78%
Minute 3 – 1 Power Snatch @ 82%
Minute 4 – Rest

MetCon

“Chip Shot”

AMRAP 13:
70 Dumbbell Snatches (50/35)
60 Wallballs (20/14)
50 Calorie Row
40 HSPU

Fitness: 35/25 Dumbbell, 14/10 Wallball, Push-ups

Thursday 1.18.18

Strength

Sumo Deadlift
Build to a Heavy 3-Rep

MetCon

“Lung Butter”

Teams of 3
AMRAP 20:
7 Kettlebell Swings (70/53)
150′ Shuttle Sprint
7/5 Calorie Assault Bike
150′ Shuttle Sprint

Wednesday 1.17.18

MetCon

“Slap Happy”

AMRAP 5:
Buy In: 100 Double Unders
Then AMRAP:
12 Front Squats (95/65)
4 Burpee Box Jump Overs (24/20)

rest 5 Minutes

AMRAP 5:
Buy In: 100 Double Unders
Then AMRAP:
8 Front Squats (115/80)
4 Burpee Box Jump Overs (24/20)

rest 5 Minutes

AMRAP 5:
Buy In: 100 Double Unders
Then AMRAP:
4 Front Squats (135/95)
4 Burpee Box Jump Overs (24/20)

Rx+: 115/80, 135/95, 155/105
Fitness: Single Unders & 65/45, 75/55, 95/65

Accessory Work

3 Sets:
12 Romanian Deadlifts
12 Dumbbell Rows (Each Side)
40 Banded Pull-Aparts

*You choose the weight

Tuesday 1.16.18

Strength & Conditioning

Back Squat 5/2

E2MOM12

5 Reps @ 82%
2 Reps @ 87%
5 Reps @ 82%
2 Reps @ 90%
5 Reps @ 82%
2 Reps @ 93%

MetCon

“Handlebars”

4 Rounds:
21/15 Calorie Assault Bike or Row
15 Toes to Bar
7 Clean and Jerks (155/105)

Rx+: 175/115
Fitness: 105/75

Monday 1.15.18

Skill

SNATCH COMPLEX EMOM11

1 Power Snatch + 1 Squat Snatch

Set #1 (0:00) – 1 Complex @ 73%
Set #2 (1:00) – 1 Complex @ 76%
Set #3 (2:00) – 1 Complex @ 79%
– Rest 1:00 –
Set #4 (4:00) – 1 Complex @ 76%
Set #5 (5:00) – 1 Complex @ 79%
Set #6 (6:00) – 1 Complex @ 82%
– Rest 1:00 –
Set #1 (8:00) – 1 Complex @ 79%
Set #2 (9:00) – 1 Complex @ 82%
Set #3 (10:00) – 1 Complex @ 85%

MetCon

“DOCTOR’S ORDERS”

3 Rounds:
50 Air Squats
35 Pushups
20 Calorie Row or Bike

Rx+:
3 Rounds:
63 Air Squats
42 Calorie Row or Bike
21 Kipping HSPU’s

*note the different order for RX+

Friday 1.12.18

Strength

Front Squat EMOM6:
3 Reps @ 82%
1 Rep @ 87%
3 Reps @ 82%
1 Rep @ 90%
3 Reps @ 82%
1 Rep @ 93%

MetCon

“Guts and Glory”
15-10-5
Calorie Bike
Thrusters (95/65)

15–12–9
Calorie Row
Hang Squat Cleans (95/65)

12–9–6
Burpees Over the Bar
Overhead Squats (95/65)

Fitness: 75/55

Move directly into the next round. No rest period between transitions.

Until 18.1 Announcement

Day(s)

:

Hour(s)

:

Minute(s)

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Second(s)

Crossfit Commence

Friends, family, fellow athletes, random guy on Dickson...come support the athletes as they give it their all this, and the next 4 Friday nights.

@sabrdejong is #intheopen and is a total inspiration! In her own words: “5 weeks postpartum, Mom of 4, very deconditioned, and I signed up for the #crossfitopen.” #noexcuses #2days .
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#crossit #coach #tuesdaymotivation #inspo #crossfitgirls #crossfitkids #crossfitforlife #crossfitlove #crossfitter #crossfitaddict #crossfitaffiliate #crossfitcommunity #crossfitfam #crossfitcommence

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