Tag Archives: WOD

Friday, May 26, 2017

Reverse Limbo

4 Rounds
400m Run
50 Air Squats

Fun Friday – we are going to reverse limbo today! Turn up the limbo music and put a PVC between 2 boxes. We’ll go through the line and see who can jump the highest! I think that Coach Billie holds the record for this one…

After that, a simple and very effective couplet of 400m run and air squats. Your legs will thank you for this (not right away though, maybe later….)

The combination of running and squatting is always a good one since you use many of the same muscles. Those first few steps for that second run after those squats will be fun!

Thursday, May 25, 2017

1RM Back Squat

3 Rounds
10 Shoulder to Overhead (115/75)
15 Bar Facing Burpees
30 Lateral Bar Hops
Rest 1 minute between rounds

Today is the day – it’s one rep max effort Back Squat day! Time to see all of your hard work pay off! (Be sure to ring the bell and mark the accomplishments board when you get a new personal record today!)

After your general warm up and mobility, the Coach will put some time on the clock. Work through your warm up sets and then into some heavy triples, doubles, and singles. Be sure to leave enough rest time between those last heavy sets so your muscles have some time to recover.

After all those new PRs, you’ll prepare for the workout. Some shoulder to overhead (this can be shoulder press, push press, push jerk, or split jerk), some bar facing burpeess, and then some lateral hops to round it out. Bonus is that you get a 1 minute rest in between rounds. Not enough to catch your breath or slow your heart rate much, but enough to know you get a break so you can push hard during each round!

Wednesday, May 24, 2017

200 Double Unders
*3 Burpees every minute on the minute (and to start)
Time Cap: 8 minutes

“CFR Baseline”
3 Rounds
400m Run
20 Push Ups
30 Sit Ups
40 Air Squats
Rest 3 minutes

We are still working on those double unders this month – getting that first one, stringing some together, making them more efficient, doing them faster. We are towards the end of the month, so let’s see where we are at! How about 200 for time? AND add 3 burpees every minute on the minute (and to start) ?!?!

Everyone will work on double unders today. You won’t get better at them if you don’t practice doing them. And you will find that even if you can do them when you are fresh, once you get your heart rate up and are tired, it becomes a different skill. That is why we will perform 3 burpees every minute on the minute and to start.

After that, we are going to re-test our CFR Baseline Workout. We try to do this in spring and fall so you can check your progress with these bodyweight movements. Start with the 400m run, come inside and knock out 20 push ups, 30 sit ups, and 40 air squats. You have built in rest of 3 minutes after each round so you should push HARD!

Tuesday, May 23, 2017

Power Snatch

10 Thrusters (135/95)
50 Double Unders
8 Thrusters
40 Double Unders
6 Thrusters
30 Double Unders
4 Thrusters
20 Double Unders
2 Thrusters
10 Double Unders

We are getting to the end of the month and soon we will be testing our one rep max effort power snatch. Today is a good day to really tweak that good technique, and if you can, add a few extra pounds each set.

Couplets are my favorite! They are usually more difficult because you go back and forth between just the 2 movements. You aren’t fully on board with going back to the first movement once you are done with the second movement.

Couplets are best with a heavy weightlifitng movement paired with a gymnastics or skill movement. Most people aren’t great at both. Smaller athletes have an easier time with the gymnastics/skill, larger athletes have an easier time throwing heavy weight around.

So, today we have a fun duo of heavy thrusters (135/95) and double unders. The good news is that the number of reps goes down each round!

These are heavy thrusters today – make sure to challenge yourself, but also choose a weight that you can do.

Also choose an appropriate scaling option for your double unders. You can be amazing at singles, but singles will never get you better at doubles. Your Coach can help you choose the best option.

Monday, May 22, 2017

Back Squat
5-5-5-5-5 (plus 3 warm up sets)

10 Handstand Push Ups
10 Toes to Bar
10 Russian Kettlebell Swing

We are going to back squat again today! If your form is great, you can try and add 5-10 pounds per working set. Be sure you are keeping your chest up, your butt back, and you are getting to that full squat depth.

Then we will put 12 minutes on the clock. During that time you are going to work on handstand push up (kipping, strict, or a suitable modification for you), then toes to bar (or a suitable modification), and Russian Kettlebell Swings.

We are working toward Murph coming up next week, so please be sure you challenge yourself to work on that shoulder strength, but do not tear your hands!

Friday, May 19, 2017

Hang Power Snatch

21 American Kettlebell Swings
21 Box Jumps
400m Run
15 American Kettlebell Swings
15 Box Jumps
400m Run
9 American Kettlebell Swings
9 Box Jumps
400m Run

Our focus this month is the Power Snatch, today we are going to shorten it up a bit and focus on the power snatch from the hang (just above the knee) position. This will really allow us to focus on that second pull and getting the bar up overhead with the barbell locked out and shoulders active. If you find you can hang power snatch more than you can power snatch from the ground, it tells us that the start position might need some work.

After that, to work some more of that hip power, we will take on 21-15-9 of American Kettlebell Swings and Box Jumps (these box jumps will be lower than what you did yesterday) with a 400m run in between each set.

Make sure you are not sweeping the floor with those kettlebells. Keep a flat back and upright chest. Use your hips to propel the bell overhead. Your arms are just straps used to guide the kettlebell.

Thursday, May 18, 2017

5-5-5-5-5 (plus 3 warm up sets)

3 Rounds
3 Minutes:
10 Front Squats (155/115)
10 Box Jumps (30/24)
Row for Max Calories with time remaining
Rest 3 Minutes

We are going to start our Strength Day with some deadlifts! Three warm up sets followed by 5 heavy working sets. Most important is that form and technique – no rounded backs! Think about pushing your legs through the floor, use that posterior chain to do the work.

Then we are going to take on three rounds of 3 minutes. Each of them will consist of 10 heavy front squats, 10 high box jumps, and then with the rest of your time, you’ll row for calories.

Remember when you are rowing for calories you want to pull the chain out hard and then rest on the way back in.

Larger classes can split up and alternate working out and resting.

Wednesday, May 17, 2017

Double Unders
10 minutes to work on technique
Getting that first double under
Stringing double unders together
Making them more efficient

“Filthy Fifty”
50 Box Jumps, 24/20 in
50 Jumping Pull-ups
50 Kettlebell Swings, 35/26 lbs
50 Walking Lunges
50 Knees To Elbows
50 Push Press, 45/35 lbs
50 Back Extensions
50 Wall Balls, 20/14 lbs
50 Burpees
50 Double Unders

We are going to spend some time working on our jump rope skills today. First work on getting that first double under, then work on stringing some together. After that, work on making your double unders more efficient.

To work on our endurance today we are going to tackle this nice little chipper affectionately known as “Filthy Fifty”. You should all know by now that is a workout has a name, it’s a doozy…

It has been said that Filthy Fifty is one of the most brutal named workouts – a wide range of 10 movements that you have to be good at. Most people tend to struggle once they get to the knees to elbow.

From Men’s Fitness Magazine:

“This workout does a good job conveying the basics, and the madness, of CrossFit. This WOD gets to a lot of people at the knees to elbows stage. The Filthy 50 is such a challenge because you have to literally be good at everything. It’s a full-body workout that includes cardio. The sheer number of exercises can be hard to fathom, so it’s best to just pace yourself and focus on the task at hand, not on how much more there is to do. Of course, you can also modify this and do less of each exercise if you’re new to CrossFit and don’t want to dive in headfirst—try 20 or 25 of each during your first time through the circuit. “

Pace yourself. Scale as needed. Modify as needed. Please do not drop empty barbells, even from knee or ankle height. It bends the bar and/or collars and then the barbells don’t spin when you lift heavy things.