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CrossFit WOD Tues May 23, 2017

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CF Class:

A. Power Clean + Overhead – Reps 3-2-1 (increasing weight)
***Part A is just a warm-up for the testing in part B
***No need to work up to a “max” necessarily

Scale options:
Hang Power clean + Push Press – Reps 3-3-3-3 (increasing weight)

B. Jerk (from rack) – 12 minutes to find 1 RM
***Please write any “PR” on the whiteboard by the chill-zone

C. Lurong Challenge Workout #2
8 Min Total Time:

2 min of Deadlifts
Rest 1 min
2 min of Back Squats
Rest 1 min
2 min of Shoulder to overhead

L1 – 95/65, 45/35, 45/35
L2 – 185/115, 135/85, 95/65
L3 – 275/175, 225/145, 185/115

Score is TOTAL REPS

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Comp Class:

A. C&J – 68% x 3, 73% x 2, 78% x 1, 1

B. Split Jerks – FIND NEW 1 RM

C. EMOM x 14 min (alternating movements each minute):
Goal to hit the SAME NUMBER UNBROKEN on each minute

Even minutes: Ring Muscle-ups
Odd minutes: GHD Sit-ups

D. Turkish Get-ups x 20 reps (heavy, alternating arms each rep)
FOR QUALITY, not time

CrossFit WOD Mon May 22, 2017

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CF Class:

A. Full Snatch – 10 min to work to heavy “quality” single
***Not necessarily a max – just a good quality rep

***Scale as Power Snatch + OHS

B. Alternate Movements x 3 sets each:

Fluid Toes to Bar or Knee Raises x 8-12 reps
Rest 1 min
Dips or Push-ups – Max reps unbroken with 1-sec pause at TOP and at BOTTOM of rep
Rest 1 min

C. For Time (10 min cap, INCLUDES 2 min rest period)

Reps 15-12-9
KBS (53/35, ADV 70/53)
Burpees (lateral over KB)

Rest EXACTLY 2 min from when you finish 15-12-9, then:

Reps 12-9-6
KBS
Burpees (lateral over KB)

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Comp Class:

A. Snatch – 91% x 2, 94% x 1, 97% x 1

B. Snatch Pulls (based off snatch max)
98% x 2, 104% x 2, 108% x 2

C. Back Squats – 85% x 4, 88% x 3, 91% x 2, 2

D. EMOM x 8 min:
Strict Pull-ups OR Strict CTB Pull-ups
Goal to hit the SAME NUMBER UNBROKEN on each minute
***Try for improvement from last week

E. Weighted Plank (Heavy)
3 sets x 30 sec each (rest 2 min between sets)

CrossFit WOD Sat May 20, 2017

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CF Class:

A. GI Kelly (Mash-up of “GI Jane” and “Kelly”)

5 Rounds (35 min cap):

Run 400m
15 Burpee Pull-ups
30 Wall-Balls (20/14# to 10/9 ft)

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Comp Class:

A. Snatch
(pause at knee caps for 1-sec on the way up)
82% x 3, 85% x 2, 88% x 2

B. Back Squat – 70% x 3, 78% x 3, 3, 3

C. OHS – 60% x 6, 65% x 5, 70% x 4, 75% x 3, 80% x 2

D. 2 Rounds (8 min cap):

24 Double-unders
12 DB Squat Snatch (70/50, alternate arms)
8 Burpee Bar Muscle-ups

E. Weighted Plank – Heaviest weight possible for 1 set of 60 seconds

CrossFit WOD Fri May 19, 2017

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CF Class:

A. 10 min to work to challenging weight for complex:

Power Clean (from ground)
Hang Power Clean
Below Knee Squat Clean

B. Alternate Movements x 3 sets each:
Rest 1-2 min between each exercise

Front Squats – 3 sets of 3 reps (increasing weight)
Snatch-Grip Bent-Over Row – 3 sets of 8-12 reps @ 75% snatch
***Other than grip-width, nothing else
changes from standard BO BB Row form

C. ONE ROUND FOR TIME (10 min cap):

50 Power Snatches (75/55#)
40 TTB
30 Thrusters (75/55#)

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Comp Class:

A. C&J – 73% x 2, 78% x 2, 83% x 2

B. Front Squats
84% x 3, 87% x 3, 90% x max reps

C. EMOM x 15 min (alternating movements each minute):

Min 1 – 1 “Panda Pull” + 1 SQ Clean + 1 Front Squat @ 80-85% clean
Min 2 – Toes to Bar (choose reps unbroken)
Min 3 – Clapping or Dynamic Push-ups (choose reps unbroken)

D. Weighted Hip extensions – 3 x 10

E. DB lateral Raises – 3 x 12-15 reps (slow and controlled)

CrossFit WOD Thur May 18, 2017

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CF Class:

A. Pistols practice x 10-15 minutes:

Assisted Pistols
– Holding Pole for support
– Holding a Ring for support
– Holding a Band that hangs overhead from pullup bar
– Sitting onto a Band (across the pins of squat rack)
– Standing on a box (foot lowers below level of box for flexibility limitations)

“RX” Pistols
– Hold small weight in front to counterbalance
– Put “riser” under heel for flexibility purposes
– Pistols without any add-ons
– Pistols WEIGHTED heavily in front-rack with KB

B. 200m Farmer’s Carry FOR TIME (70/53# in each hand)

C. AMRAP 16 min:

1 Wall-Climb
2 reps Bear Crawl (30 feet “there and back” = 2 reps)
3 Deck Squats (Reverse Burpees)
4 reps Shuttle Run (30 feet “there and back” = 2 reps)
5 Push-ups
6 Jumping Pull-ups
7 Tuck Jumps (full air squat, knees above waist on jump)
8 Superman’s
9 V-ups (scale as sit-ups)
10 Skater Plyos

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Comp Class:

A. Snatch – 67% x 3, 73% x 2, 79% x 2, 2, 2

B. Snatch Balance – 80% x 3, 82% x 3, 84% x 3

C. Back Squats – 91% x 2, 2, 2

D. Bent-Over Barbell Rows – 3 x 10 (slightly heavier than last week)

E. Sprints (Hill, Beach, Track or AirDyne)
Warm-up with 1 set at 50% and 1 set at 80%
Then
5 sets @ 100%
20-30 seconds all-out effort + Full Recovery (3+ minutes)

CrossFit WOD Wed May 17, 2017

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CF Class:

A. Alternate Movements x 4 sets each:

Bench Press – Reps 8-6-4-2 (increasing load)
Core flexion movement (see levels)

L1 – Weighted Sit-up x 8-12 reps
L2 – Toes to Bar x 6-10 reps
L3 – Strict TTB OR GHD x 8-12 reps

B. 15 Rounds FOR TIME (20 min cap):

4 Burpee Box Jumps (24/20’’)
8 KBS (53/35, ADV 70/44)
20 Double-unders (20 singles today)

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Comp class – REST/Recovery + Mobility

CrossFit WOD Tue May 16, 2017

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CF Class:

A. 20 minutes to work up to top single for:
Power Clean to Overhead

5 “working sets” with Reps 3-2-2-1-1 (increasing weight)
***Complete 3-6 reps of Pull-ups after each of the 5 “working sets”
***Choose, strict, kipping, butterfly,  or negatives…
whatever type of pullup you want to improve on

B. “DT” – 5 Rounds (12 min cap):

L1 = 85/55 lbs
L2 = 110/75 lbs
L3 = 155/105 lbs

12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

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Comp Class:

A. C&J – 88% x 2, 92% x 2, 96% x 1
***Longer rest b/w doubles if needed

B. Push Press (based ROUGHLY off jerk max)
63% x 4, 66% x 4, 68% x 4, 72% x 4

C. EMOM x 14 min (alternating movements each minute):
Goal to hit the SAME NUMBER UNBROKEN on each minute

Even minutes: Muscle-up to catch (no dip) + Dips to equal number of MU “catch” reps
***If you complete 3 “MU to catch” then you would complete 3 dips after the third “catch”

Odd minutes: Burpee HIGH Box Jumps x 3-5 reps

D. Turkish Get-ups x 20 reps (heavy, alternating arms each rep)
FOR QUALITY, not time

CrossFit WOD Mon May 15, 2017

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CF Class:

A. Full Snatch – 4 “working sets” of 2 reps, increasing weight

***Scale as Power Snatch + OHS

B. Lurong Challenge “Benchmark” WOD (12 minutes):
***See levels for weights, movements, and Box Jump height
***NO STEP-UPS Allowed
***Must perform everything at the SAME LEVEL
(no mixing levels today)

AMRAP 5 min:
10 Power Snatches
10 Box Jumps

Rest exactly 2 min (until 7:00)

AMRAP 5 min:
10 OHS / Front Squats (see levels)
10 Box Jumps

Score = Total REPS of BOTH workouts added together

L1 – 45/33 lbs, Front Squats, 16/12’’
L2 – 65/45 lbs, Front Squats, 20/16’’
L3 – 95/65 lbs, 24/20’’

C. Extra credit (optional) – Time permitting:

Dips or Push-ups – 3 sets of 5 reps
(add weight as needed to meet target reps)

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Comp Class:

A. Snatch – 75% x 2, 80% x 2, 85% x 2, 2

B. Snatch Pulls (based off snatch max)
98% x 5, 104% x 4, 108% x 3

C. Back Squats
82% x 4, 85% x 3, 88% x 3, 3

D. EMOM x 8 min:
Strict Pull-ups OR Strict CTB Pull-ups
Goal to hit the SAME NUMBER UNBROKEN on each minute
***Try for improvement from last week

E. Weighted Plank (Heavy)
3 sets x 30 sec each (rest 2 min between sets)

CrossFit WOD Fri May 12, 2017

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Reminder that SDA will be CLOSED this Sat May 13th. It will be a REST DAY on both the CF and COMP programs. We will be meeting at the beach at 10am for some competitive banter and partner activities in the sand, plus a ton of hanging out.

We’ll have spike ball, maybe bags/cornhole, a touch football game, and a quick partner WOD in the sand. Plan to meet in front of the old Green Flash (Baja Beach Cafe)

CF Class:

A. Thrusters (from ground) – Work up to heavy triple

B. 8 sets of increasing weight, up to challenging load for final set:
2 Front Squats + 1 Jerk

C. “Fran” – Reps 21-15-9 For Time (7 min time cap):

Thrusters (95/65)
Pull-ups

***Scale to movements in which you can complete the 21 round unbroken. The goal is that this workout is a SPRINT, which is why there is a 7-min cap on the workout.

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Comp Class:

A. C&J – 60% x 2, 65% x 2, 70% x 2, 2

B. Front Squats – 75% x 3, 3, 3

C. EMOM x 10 min (alternating movements each minute):
Goal to hit the SAME NUMBER UNBROKEN on each minute

Even minutes: Toes to bar
Odd minutes: Strict HSPU

D. Hip extensions – NO ADDED WEIGHT – 2-3 sets of 15-20 reps

E. DB lateral Raises – 3 x 12-15 reps (slow and controlled)

CrossFit WOD Thur May 11, 2017

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SDA will be CLOSED on Sat May 13th. It will be a REST DAY on both the CF and COMP programs. We will be meeting at the beach at 10am for some competitive banter and partner activities in the sand, plus a ton of hanging out.

CF Class:

A. 3 Rounds:

200m Farmer’s Carry (53/35# KB in each hand)
20 Abmat Sit-ups
50 Double-unders (100 singles)
20 Abmat Sit-ups
50 Double-unders (100 singles)

Rest exactly 5 min
(If you finish at 13:38, you start part B at 18:38)

B. 3 Rounds:

Run 400m
10 Renegade Rows RIGHT Arm (35/20# DB’s)
10 Renegade Rows LEFT Arm (35/20# DB’s)
10 reps of complex, where ONE REP = Deck Squat + Kick up into Free Handstand x 1 second

Score is TOTAL TIME of part A and part B,
INCLUDING the 5 minute rest period

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Comp Class:

A. Snatch – 60% x 2, 65% x 2, 70% x 2, 2

B. Snatch Balance – 50% x 5, 60% x 4, 70% x 3

C. Back Squats – 70% x 5, 75% x 3, 80% x 2, 2

D. Bent-Over Barbell Rows – 3 x 10
(slightly heavier than last week)

E. NO SPRINTS THIS WEEK
Rest up or hit the airdyne or rower for some light
and sustainable movement (nothing “all-out”)