Categorized as: Comp Group

An Invitation to Test Yourself

As a Test in Comp Group today with did a little 10 minute WOD we call “WOD A”.

If anyone wants to complete the following WOD (not required), details are below:

Testing WOD – “Known as WOD A”

In 10 min complete the following in the order given.

  • 2 min Max Thrusters @ 135#/95#
  • 2 min Max Bar Facing Burpees, with two foot take off
  • 2 min Max Calorie Row
  • 2 min Max Bar Facing Burpees, with two foot take off
  • 2 min Max Thrusters @ 135#/95#

Coaching Guidelines:

  • The Rx’d weights are given but scale as necessary to make it challenging.
  • The goal should to be to get 15 – 30 Thrusters in the first set and should test your Metcon conditioning.
    • So doing 5 reps at the Rx’d weight won’t give you the same response as doing 15 reps with 10-20 less lbs..
  • Track the weight used and how many reps of per 2 min cycle then in a couple months try it again.

Scores today ranged from 85 – 142 reps with some people scaling the Thrusters.

PS. Find some friends to help you push a little harder.

Bish

Sunday Mar 26, 2017 – Comp Group

Sunday Mar 26, 2017 – Comp Group

Warm up

400M Run/Row
2 x
10 Push Ups
10 Air Squats
10 Ball Slams
2 -3 sets of
3-5 Strict Pull ups Unbroken

Skills

Gymnastics
15 Strict HSPU or Strict then kipping or Progression
Rest 1:00
12 Strict HSPU
Rest :45
9 Strict HSPU
Rest :30
6 Strict HSPU
Rest :15 rest
3 Strict HSPU

Lifting

EMOM x 10 mins
3 Power Clean + Power Jerks
Working up in weight

Rest 2-4 mins

EMOM x 10 mins
3 Snatch Grip Push Press behind the neck
From the rack

WOD

5 Rounds
15 Cal Row
15 Wall Ball RX 20/14
15 Ab Mat Sit up
Rest 30 sec between rounds

Wednesday Mar 22, 2017 – Comp Group

Wednesday Mar 22, 2017 – Comp Group

Warm up

10 WB
10 Single Legs Deadlifts
10 Goblet Squats
10 Push Up
Toy Soldiers

Rowing

2 Sets of
3 x 200M row, 20 sec Rest
Rest 1 full minute between sets

Lifting

EMOM 12 min
Power Clean and 2 Power Jerks

WOD(s)

WOD 1:
15-12-9
KB Swing AHAP
Box Jumps

Rest 5 min

WOD 2:
15-12-9
Power Cleans 135#
Burpees

Sunday Mar 19, 2017 – Comp Group

Sunday Mar 19, 2017 – Comp Group

Warm up

400M Row/Run
Side Lunges gym Length
Walking Lunges gym Length
10 WB
10 Push Ups
`2 sets of 30 DU

Skills

3 Rounds not for time
2 Turkish Get Ups
5-10 Ring Dips, slow and controlled
5 Roll to Candle Sticks
http://gymnasticswod.com/content/roll-candle-stick

WOD

Spring Fling WOD #1 The Warm Up

30 WB
60 Double Unders
30 Burpees onto 45# Plate
60 Double Unders
30 T2B

Ice Breaker – WB14/10, Single Skips and Ab Mat Situps

 

Rest 10 mins

 

Spring Fling WOD #5

** With a partner, complete Grace, then Isabel (at prescribed weights for each division).
Each partner must perform 30 of the 60 total reps. However, reps can be broken up any way.
All reps of Grace must be completed before Isabel.
As An Example –
P1 does 10 C&Js
P2 does 20 C&Js
P1 does 10 snatch
P2 does 10 snatch
P1 does 10 snatch
There is no minimum interval. Just a clear hand tag before switching.
Weights are the same as recent update.
Élite 155/105
Comp/Comp 40+ 115/75
Ice Breaker – 75/55 (Please don’t dump bar with lone 10# plates)

Cash Out

Pick a movement to work on for 10 – 15 minutes

Sunday March 12, 2017 – Comp Group

Sunday March 12, 2017 – Comp Group

Come on summer, its time to run again!! As the weather gets better remember to bring something to run in.

Warm up

400M Row
Walking Lunges
B-52
10 Push up
10 Air Squats
6 Turkish Getups
100 DU

Skills

3 Rounds – not for time
10 Hand Stand shoulder touches
5-10 Strict Pullups
Weighted Rings Dips

Lifting

5 Rounds
3 Snatch Press Under
3 Heaving Snatch Balance
3 Snatch Balance

WOD

Comp WOD – Teams of 3/2:

For time:
100/75 Calorie Row
75 Power Cleans (135/95#)
50 Barbell Burpees
100/75 Calorie Row
75 Front Squats (135/95#)
50 Barbell Burpees
100/75 Calorie Row
75 Push Jerks (135/95#)
50 Barbell Burpees

Sunday Mar 5, 2017 – Comp Group

Sunday Mar 5, 2017 – Comp Group

Warm up

10 Push Ups
Windshield Wipers on the floor
3 x 10 sec bar hangs
10 WB
Walking Deadlifts
Thrusters Prep

Lifting

4 x 8 Thrusters at 185# (scaled as needed)
Rest 1 minute between rounds

Skills

5 Legless Rope Climbs
Rest 2:00
5 Legless Rope Climbs
Rest 1:30
4 Legless Rope Climbs
Rest 1:00
3 Legless Rope Climbs
Rest :30
2 Legless Rope Climbs

WOD

10 Clean and Jerks

1 Round of Cindy

9 Clean and Jerks

1 Round of Cindy

8 Clean and Jerks

1 Round of Cindy

7 Clean and Jerks

1 Round of Cindy

6 Clean and Jerks

1 Round of Cindy

5 Clean and Jerks

1 Round of Cindy

4 Clean and Jerks

1 Round of Cindy

3 Clean and Jerks

1 Round of Cindy

2 Clean and Jerks

1 Round of Cindy

1 Clean and Jerks

1 Round of Cindy

Sunday Feb 19, 2017 – Comp Group

Sunday Feb 19, 2017 Comp Group

A great morning of training!

Adam D put up a huge Thruster PR. Great work!!

Warm up

20 Push Ups

20 Side Jumps

Bounding Leg to Leg

Walking Deadlifts

Toy Soliders

60 Windshield wipers on the floor

Group Shoulder and Legs

Gymnastics

3 Rounds – Not for time

5 Shoot Throughs

5 Rings Dips

5 Strict Pullups

5 Ab Rolls Outs

WOD

5 Rnds for time

3 Thrusters 165

2 Thrusters 185

1 Thrusters 205

rest 1 min between rounds

note: scale the weight as necessary

WOD

“Tabata This!”

Tabata Row

Rest 1 minute

Tabata Squat

Rest 1 minute

Tabata Pull-up

Rest 1 minute

Tabata Push-up

Rest 1 minute

Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.

Cash out

Happy Birthday Jen Burpees 😉

Sunday Feb 5, 2017 – Comp Group

Sunday Feb 5, 2017 – Comp Group

Warm up

Walking Lunges

Side Lunges

Bridges

Jumping on one foot

10 Push Ups

10 Strict Pull Ups

10 Ring Dip

Spider Crawl

Getting Moving

4 Rounds

10 WB

10 Burpees

rest 2 min between sets

Lifting

Skill work

  • Squat Clean off the Block

Establish a Heavy Clean from the floor

WOD

30 Bench Press (135/95#)

20 Bench Press (155/105#)

10 Bench Press (185/105#)

Rest 3:00

30 Front Squat (135/95#)

20 Front Squat (155/105#)

10 Front Squat (185/105#)

Rest 3:00

30 Deads (185/135#)

20 Deads (225/155#)

10 Deads (275/185#)

  • Scale weight as necessary for any movement

Sunday Jan 29, 2017 – Comp Group

Sunday Jan 29, 2017 – Comp Group

Only a few more weeks until the 2017 CrossFit Open. Its a great time to re-focus on common Open movements.

To sign up and learn more information visit games.crossfit.com.

I will continue doing a Thursday @ 9PM Open Announcement for the Open. It’s a great chance to try the WOD shortly after its announced.

Look for a quick survey in the coming weeks.

Warm up

20 DU
10 Single Leg Deadlifts with KB
Side Lunges
Walking Deadlifts
10 Push ups
10 Side Jumps
20 DU

Group
Dynamic Plank, work on control
Supine Bridge

EMOM 12 mins

min 1 6-10 pullups
min 2 10 HSPU
min 3 15 WB

Lifting

Barbell Complex, working up in weight
5 – 7 Sets
Power Clean
Hang Power Clean
Push Press
Push Jerk
Split Jerk

WOD(s)

Working on some skill movements

 

5 min ARMAP
HSPU
2,4,6,8,10, etc.
Front Squats 95#/115#
2,4,6,8,10, etc.

 

Rest 2 min

5 min ARMAP
Hang Power Snatch 95#/115#
2,4,6,8,10, etc.
Med Ball Situps
2,4,6,8,10, etc.

 

Rest 2 min

5 min ARMAP
Ball Slams
2,4,6,8,10, etc.
Weight Walking Lunges
2,4,6,8,10, etc.

Cash Out

2K ROW

Wednesday Jan 25, 2017 – Comp Group

Wednesday Jan 25, 2017 – Comp Group

Warm up

10 Air Squats
10 Push Ups
20 DU
10 Single Leg Deadlifts with KB
10 Push Ups
20 DU
Toy Soldiers gym Length
Fanny Wackers

Skills

3 Rnds not for time
Handstand Holds 20-30sec
6-10 Ring Dips

Lifting

4 sets x 5 Muscle Snatches, every 2 mins

WOD – Open WORKOUT 13.1

MEN – includes Masters Men up to 54 years old
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75 pound Snatch, 30 reps
30 Burpees
135 pound Snatch, 30 reps
20 Burpees
165 pound Snatch, 30 reps
10 burpees
210 pound Snatch, as many reps as possible

 

WOMEN – includes Masters Women up to 54 years old
Proceed through the sequence below completing as many reps as possible in 17 minutes of:

40 Burpees
45 pound Snatch, 30 reps
30 Burpees
75 pound Snatch, 30 reps
20 Burpees
100 pound Snatch, 30 reps
10 burpees
120 pound Snatch, as many reps as possible

 

**Burpee Standard – The Athlete will move from flat on the ground to touching an object with both hands that is at least 6 inches above their max reach.

 

**Note: You can scale the 2nd and 3rd snatch weights as necessary