DAILY WOD

 

Monday 11.19.18

STRENGTH & CONDITIONING

STAMINA SQUAT

EMOM12(6 Rounds):
Odd Minutes – 3 Front Squats
Even Minutes – 6 Back Squats

*Both lifts are performed with the same load:
64% of our estimated 1RM Front squat.

METCON

“BANE” – RX

For Time: (20:00 Min Cap)
40 HSPU’s
20 Ring Muscle-Ups
10 Rounds of “Macho Man”

Rx: 155/105

*1 Round of “Macho Man”
– 3 Power Cleans + 3 Front Squats + 3 Jerks

“BANE” – FITNESS

For Time: (20:00 Min Cap)
40 Standing DB/KB Push Presses (50/35)
20 Burpee CTB’s
10 Rounds of “Macho Man”

Rx: 135/95

*1 Round of “Macho Man”
– 3 Power Cleans + 3 Front Squats + 3 Jerks

Wednesday 11.14.18

BARBELL Conditioning

BIG CLEAN COMPLEX

E4MOM16:
On the 0:00 – 1 “Big Clean” Complex* @ 45%**
On the 4:00 – 1 “Big Clean” Complex* @ 50%**
On the 8:00 – 1 “Big Clean” Complex* @ 55%**
On the 12:00 – 1 “Big Clean” Complex* @ 60%**

*Complex focuses on Squat Clean/no overhead portion
**based off our 1RM Squat Clean.

Each complex is a total of (9) repetitions:
1 High Hang Squat Clean (pockets), 1 Hang Squat Clean (knees), 1 Squat Clean
1 High Hang Squat Clean (pockets), 1 Hang Squat Clean (knees), 1 Squat Clean
1 High Hang Squat Clean (pockets), 1 Hang Squat Clean (knees), 1 Squat Clean

METCON

“BREAKING BAD”

For Time:
200 Meter Run, 2 Kettlebell Thrusters
200 Meter Run, 4 Kettlebell Thrusters
200 Meter Run, 6 Kettlebell Thrusters
200 Meter Run, 8 Kettlebell Thrusters
200 Meter Run, 10 Kettlebell Thrusters

Rx: 2 x 53’s/35’s
Rx+: 2 x 70’s/53’s
Fitness: 2 x 35’s/20’s

*15/12 Cal Assault Bike OR Rower in place of Run

Tuesday 11.13.18

GYMNASTICS Conditioning

10:00 block of time to complete:
1 Set: Max Effort Strict Handstand Pushups

Then…

4 Sets:
40% of the above Max Set of Strict Handstand Pushups
6 Tempo Ring Rows

Fitness/Scaling: Seated DB Strict Press (ahap = 10 or less reps), or Kipping HSPU’s

METCON

“RUSH HOUR”

On the 4:00 x 5 Rounds:
12/9 Calorie Assault Bike OR 15/12 Calorie Row
9 Bar-Facing Burpees
6 Power Snatches (135/95)

Rx+: 155/105
Fitness: 95/65

*Score is your slowest round

Friday 11.9.18

STRENGTH & CONDITIONING

STAMINA SQUAT

EMOM12 (6 Rounds):
Odd Minutes – 1 Front Squat
Even Minutes – 3 Back Squats

*Both lifts are with the same weight:
73% of estimated 1RM Front squat.

METCON

“COVER GIRL”

On an 18:00 Clock:
Buy-in:
5 Rounds:
200 Meter Run
10 Overhead Squats (95/65)

With Time Remaining…

AMRAP:
5 Chest to Bar Pull-Ups
7 Kipping Handstand Pushups
21 Air Squats

Fitness:
Buy-in = 75/55
AMRAP = Pull-ups, Standing DB push-press (35/20)

*Score is rounds plus reps for the 2nd portion (AMRAP triplet)

Wednesday 11.7.18

METCON #1

“BAR FIGHT”

In a 3:00 Window:
9 Power Snatches
15 Power Cleans
21 Push Jerks
Time remaining, Max OHS (135/95)

Fitness: 95/65

METCON #2

“NASTY AS IT GETS”

5 Rounds:
Teams of 2:
2 x 10/7 Cal Bike (one for each teammate)
2 x 20 Nasties (one for each teammate)
40/30 Calorie Row (split as desired)

*Team version is preference
**One athlete works at time

“NASTY AS IT GETS” (Individual)
5 Rounds:
10/7 Cal Bike
20 Nasties
30/20 Calorie Row

Tuesday 11.6.18

STRICT GYMNASTICS

E3MOM12:
Min 0:00: Strict Ring Muscle-Ups
Min 3:00: Handstand Walk Course
Min 6:00: Pistols
Min 9:00: Handstand Walk Course

This is PRACTICE time
Spend 3 minutes at each station working on the specific movements
Have 2 separate HSW courses with different obstacles

Fitness: Ring swings + Ring Dips, Wall-walks + HS Hold practice, Pistols with support (i.e. holding on to rig)

METCON

“NATE”

AMRAP 20:
2 Ring Muscle-Ups**
4 Kipping Handstand Pushups
8 Kettlebell Swings (70/53)

**Scaling options for Rings:
1 Ring MU = 2 Ring swings (hips to rings) + 2 Ring Dips
1 Ring MU = 2 Strict Pull-ups
1 Ring MU = 1 Bar MU
1 Ring MU = 1 Burpee CTB

Fitness: 4 Pull-ups, 8 Push-ups, 12 KB Swings (53/35)

Monday 11.5.18

“TRIPLE DOUBLE”

AMRAP5:
100 Double-Under “Buy-In”, followed by AMRAP:
12 Power Snatches (75/55)
4 Burpee Box Jump Overs (24″/20″)

Rest 5:00

AMRAP5:
100 Double-Under “Buy-In”, followed by AMRAP:
8 Power Snatches (95/65)
4 Burpee Box Jump Overs (24″/20″)

Rest 5:00

AMRAP5:
100 Double-Under “Buy-In”, followed by AMRAP:
4 Power Snatches (115/85)
4 Burpee Box Jump Overs (24″/20″)

Rx+: 75/55, 105/75, 135/95
Fitness: 100 Single-unders, 45/35, 75/55, 95/65

Friday 11.2.18

STRENGTH & CONDITIONING

STAMINA SQUAT

EMOM12 (6 Rounds):
Odd Minutes – 1 Front Squat
Even Minutes – 3 Back Squats

*Both lifts are with the same weight:
70% of estimated 1RM Front squat.

METCON

“PRIME TIME”

Teams of 3
3 Rounds:
4:00 – Row for Calories
3:00 – Bike for Calories
2:00 – Lateral Burpees over Rower

*No rest between rounds (27mins of work)

Score is total reps

Wednesday 10.31.18

BARBELL Conditioning

POWER SNATCH LADDER

EMOM10:
On the 0:00 – 10 Power Snatches (60%)
On the 2:00 – 8 Power Snatches (65%)
On the 4:00 – 6 Power Snatches (70%)
On the 6:00 – 4 Power Snatches (75%)
On the 8:00 – 2 Power Snatches (80%)

METCON

“CEMENT MIXER”

7 Rounds
Complete every 3:00:
400 Meter Run
12 Toes to Bar

Score is your slowest round.

*Row 500/400m or Bike 24/18 Cals if not running

Tuesday 10.30.18

GYMNASTICS Conditioning

Part A – From the 0:00 – 5:00:
3 Strict CTB Pull-Ups + 5 Strict HSPU

Part B – From the 5:00 – 10:00:
5 Strict Ring Dips + 7 “Feet Elevated” Ring Rows

METCON

“HANGMAN”

For Time:
21 Hang Power Cleans
21 Bar-Facing Burpees
100 Double-Unders
15 Hang Power Cleans
15 Bar-Facing Burpees
75 Double-Unders
9 Hang Power Cleans
9 Bar-Facing Burpees
50 Double-Unders

Rx: 135/95
Rx+: 165/115, Burpee Box Jumps (24″/20″)
Fitness: 95/65

Monday 10.22.18

STRENGTH

E3MOM12
BACK SQUAT
1 X 5 : 70%
1 X 5 : 70%
1 X 5 : 70%
1 X 5 : 75%

METCON

“HANDS DOWN”

AMRAP 15:
30 Double-Unders, 10 DB Power Cleans
30 Double-Unders, 10 DB Hang Squat Cleans
30 Double-Unders, 10 DB Push Presses
30 Double-Unders, 10 DB Reverse Lunges (DB’s at side)
30 Double-Unders, 10 DB Thrusters

Rx – 50’s/35’s
Fitness: 60 Singles/30 Double-taps, 35’s/20’s

*Barbell:
Rx: 95/65
Fitness: 75/55

Wednesday 10.17.18

“TAKE FIVE”

AMRAP5:
35/25 Calorie Assault Bike “Buy-In”, followed by:
AMRAP:
12 Deadlifts (155/105)
12 Burpees

Rest 5:00

AMRAP5:
25/18 Calorie Assault Bike “Buy-In”, followed by:
AMRAP:
9 Deadlifts (185/135)
9 Lateral Barbell Burpees

Rest 5:00

AMRAP5:
18/13 Calorie Assault Bike “Buy-In”, followed by:
AMRAP:
6 Deadlifts (225/155)
6 Bar-Facing Burpees

Tuesday 10.9.18

GYMNASTICS Conditioning

HSPU & POWER CLEANS

EMOM10:
Odd Minutes: 45% of max HSPU
Even Minutes: 5 TnG Power Cleans

Fitness: Dumbbell Push Press (35/20)

METCON

“GUARD RAIL”

AMRAP 3:
9/6 Calorie Assault Bike
9 Power Cleans (115/80)

Rest 3:00

AMRAP 3:
9/6 Calorie Assault Bike
7 Power Cleans (135/95)

Rest 3:00

AMRAP 3:
9/6 Calorie Assault Bike
5 Power Cleans (155/105)

Fitness: 75/55, 95/65, 115/85

Crossfit Commence

HAPPY THANKSGIVING!! We are so thankful for our members and the amazing CrossFit community! Be safe, warm and eat lots of food 🦃🍂
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#crossfit #happythanksgiving #community #family #crossfitcommence

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Get ready for some HIGH INTENSITY!!! WODs 2, 3 & 4 are now released! .
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WOD details on our website: http://crossfitcommence.com/winter-swolestice/!
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#crossfit #comp #winterswolestice #highintensity #crossfitaffiliate #community #crossfitcommunity #crossfitcommence

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We wanted to take a little time today to do a couple of things:
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1.Introduce a new face you’ll be seeing leading some classes.
2.Introduce a new class you’ll be seeing on the schedule.
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The Face: Surrounded by a Lion’s Mane of hair (usually pulled into a man bun) is someone many have met already, but we just wanted to make it “Commence Official.” Matt Davis has joined the Coaching Staff and will be leading some of the OLY classes we are now offering. In particular, he will be leading the Thursday 5:30pm class.
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@mattdvis25 brings a ton of technical experience he’s acquired over the many years of sports involvement and competing in CrossFit and Olympic lifting. He, just like all our coaches, has a passion about helping everyone achieve their full potential. Matt is USAW Certified and will focus on the Olympic Lifts.
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The Class: Thursday 5:30pm OLY Essentials.
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#crossfit #coach #athletespotlight #oly #olympiclifting #community #crossfitcommunity #crossfitcommence

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