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CrossFit Week of WODs 3.13.17

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“The best time to plant a tree was 20 years ago.  The next best time is today.”

Monday 3/13/17

Strength/Skill Work:  Deadlifts – 10 Minutes to Work Up to a Moderately Heavy Set of 5 (About 70-75% of 1 RM)


15 Min AMRAP:
9 Deadlifts S(115/80) RX(155/105)

12 Push Ups

15 Box Jumps S(Step Ups) RX(24/20)

WOD Tips:

-Today’s workout is an old Open workout from 2011.  We will be starting with some strength/skill work to practice deadlifts and to get some work in with a heavier barbell.  For this part of class, you should be working up to a weight that is moderately heavy for a set of 5.  Work up to the heaviest set of 5 which will allow you to maintain perfect form or about 70-75% of your 1 rep max. 

-For 11.2, we are looking to get at least 7+ rounds, or about 2 minutes per round.  Pick a weight for the deadlifts which you can do all of your rounds unbroken with.  It should be considerably less than the weight you used in the strength WOD.  The push ups are another movement that can slow people down as they become fatigued.  Pick a number of reps for the push ups where you can do a few rounds unbroken.  As you get tired, the push ups should still take no more than 2-3 sets per round.  If you are spending too much time resting on the push ups, then it will lower the intensity of this workout. 

Tuesday 3/14/17

Strength/Skill Work:

“Press Room”
8 Minutes to Work to a Heavy 5 Strict Press
8 Minutes to Work to a Heavy 3 Push Press
8 Minutes to Work to a Heavy Single Push Jerk

For Time: (In teams of 3)

200/150 Cal Assault Bike S(Airdyne)


Kipping Handstand Push Up Practice

WOD Tips:

-Today is mostly a strength-focused day, working on 3 of our overhead barbell pressing movements.  You will have 8 minutes to work on each pressing movement.  For each section, the final set or two should be very tough.  Because the reps are decreasing and you are able to use more of your lower body and hips, you should be able to use considerably more for the push press, and then for the push jerk. 

-For the last part of class, you will have a choice.  If you want to get some conditioning in, we will be doing an assault bike sprint workout in teams of 3.  If you would rather practice your handstand push ups, since they are likely to come up this week or next in the Open, you can do this instead.   The bike should ideally be done under 8-10 minutes.  Since it is short and you have rest built in, you should be going all out whenever it is your turn on the bike.  Keep your individual work intervals to about 20 seconds or less. 

Wednesday 3/15/17

Strength/Skill Work:  Double Under Practice


“Route 66”

6 Min AMRAP:
42 Double Unders S(100 Singles)
30 Wall Balls S(14/10) RX(20/14)
18 Toes-to-Bar S(Knees to Chest)

Rest 5 Minutes

21 Double Unders S(50 Singles)
15 Wall Balls S(14/10) RX(20/14)
9 Toes-to-Bar S(Knees to Chest)

WOD Tips:

-Today will be focused around double unders, since this is another movement we are likely to see in the next 2 weeks of the Open.  Use today as an opportunity to practice double unders, and don’t worry if this slows you down a little in the workout.

-In the WOD, ideally we would stay as close to unbroken as possible for this workout.  It is only 6 minutes of work and then you will have a big rest before repeating at a lower rep scheme.  For each of the 3 movements, aim to do no more than 2 sets per round.  Use your transition time to get a short rest, but try to stay working for the entire 6 minutes. 

Thursday 3/16/17

“Tune Up V2”

20 Min EMOM:

Min 1) 5 Power Cleans S(115/80) RX(155/105) RTG(185/125)

Min 2) 12 Burpees S(8 Burpees)

Min 3) 18 Walking Lunges S(12 Walking Lunges)

Min 4) 200 M Run

Min 5) 60 FT Sled Push S(90/45) RX(135/90) RTG(180/135)

WOD Tips:

-Today’s workout is similar to last week’s workout, which is a good variety of movements that will help you to flush the system and feel your best going into tomorrow’s Open workout.  The workout is a total of 4 rounds, and you should finish the workout with a nice sweat and feeling good.  The first round or two should be easier, and the 2nd two rounds should get a little harder.  The sled and power cleans stations will provide you with the most rest.  If you are struggling to keep up with the EMOM then drop the weight on these 2 stations first.  The power cleans should either be done unbroken or in fast singles.  The sled should take no more than 15 seconds.  If you need to scale back further, you can lower the reps on the burpees, lunges, or even do a 100 M run instead of a 200.  You should always be able to finish each station with a little time to spare, so scale accordingly. 

Friday 3/17/17 – No 5 PM CrossFit Class Today!  Join us for Friday Night Bar Fights starting at 6 PM!

Open WOD 17.4 – Will Be Announced on Games.CrossFit.Com at 8 PM on Thursday Night and Performed in Friday’s Classes

Saturday 3/18/17  

7 Min AMRAP: (In teams of 3)
120/90 Calorie Row
Max Clean & Jerk S(115/80) RX(135/95)

6 Min AMRAP:
100/75 Calorie Row
Max Power Snatch S(95/65) RX(115/80)

5 Min AMRAP:
80/60 Calorie Row
Max Thrusters S(75/55) RX(95/65)

*Rest 3 Minutes Between AMRAPs

WOD Tips:

-Today’s workout is a team workout with 3 different AMRAPs.  Each AMRAP will start out with row sprints and finish with the barbell.  Spend about 30 seconds per teammate on the rower and keep the intensity HIGH.  Teams of Men should shoot for around 30 cals per minute and Women should shoot for 20+ cals per minute.  You will immediately start working on the barbell movement and should aim to string together sets of 5+ reps before switching with your partner.  Try to pick a weight that will allow you to string sets together and only resort to singles if you really need to.  For the thrusters, aim for sets of 10+ reps and try to hand-off the bar to your partners shoulders without ever putting it down.