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Friday, 18 Apr 2014 (1200)

April 18, 2014

Meet out in the garage today for Friday fun!!

warmup:
jog to garage
mobility/calisthenics
3 rds – 10 PVC passthrus, 10 PVC thrusters, 10 pullup progression swings

WOD: for time -
30-20-10 reps of:
Lunges
Pull-ups

Rest 3 minutes

30-20-10 reps of:
Squats
Push-ups

Rest 2 minutes

30-20-10 reps of:
Double Unders
Knee ups

Rest 1 minute

30-20-10 reps of:
Box jump
Back Extension

Friday, 18 Apr 14 (0730)

April 18, 2014

W/U
1 lap/Cals/stretch
3 Rds
5 Pull ups
7 Dive Bombers
12 Air Sqt

WOD
Six rounds for time of:
Carry sandbag 400 meters (2 laps)
12 Box jumps, 24 inch box
95 pound bear complex 15 reps

Thursday, 17 Apr 2014 (1200)

April 17, 2014

Back on for 1200 today! Meet out in the garage. It will be in the 50s, so you may want to layer.

Warmup:
jog to garage
mobility/calisthenics (focus on shoulders)
3 rds – 10 PVC push press, 10 PVC power clean, 10 pullups

WOD: “Carry your Burden”
50M walk with barbell in front rack position (#185/125)
5 Ground to Overhead (#185/125)
50M walk with barbell in front rack position
4 Ground to Overhead
50M walk with barbell in front rack position
3 Ground to Overhead
50M walk with barbell in front rack position
2 Ground to Overhead
50M walk with barbell in front rack position
1 Ground to Overhead

This should be a short WOD (~10 minutes) if scaled correctly. The ground to overhead can be any method you choose – snatch, clean and jerk, clean and push press, deadlift to reverse curl to strict press, etc.

BTW – if you can reverse curl #185, then we will probably have to test you for banned substances…just sayin…

Wednesday, 16 Apr 2014 (1300)

April 16, 2014

Note the late start time. I have an all-morning commitment, but will be out there to kick off the WOD by 1330. So, do the warmup on your own, and be ready for the WOD.

Meet out in the garage, and you may need to dress warmer, wx report calls for windy and in the 50s.

Warmup:
jog to garage
mobility/calisthenics
3 rds – 10 PVC deadlifts, 10 situps, 10 pullups

WOD: In a relay format, each person must complete 6 cycles at each station -
Station 1 – 75 yard sled push (#90 on sled)
Station 2 – 10 kettlebell snatch (24kg/16kg)
Station 3 – 75 yard sled push (#90 on sled)
Station 4 – 10 deadlift (#225/#155)

Need at least 3 people for this WOD to work. Station 1 and Station 4 are colocated by the barbells holders. Load the barbells for the deadlifts. Station 2 & 3 are on the west side of the garage near the elevator banks that lead to the level 6 exit. Take the kettlebells to station 3. Person at station 1 starts with the 75 yard sled push to station 2. The person at station 2 completes 10 KB snatch while the sled is being pushed to them, then takes the sled and pushes it to station 4. The person at station 4 completes 10 deadlifts, then takes the sled and pushes it back to station 2.

In other words, the person starting at station 1 will push the sled, then do 10 KB snatch, then wait for the sled to return, then push the sled back to station 4 and complete 10 deadlifts. Need to do that cycle 6 times (if time allows). If we have more people, then we will have more rest time while we wait for the sled. The sled pushes need to be all out efforts!

If you only have two people, then keep the deadlifts and kettlebells at the same location and alternate between pushing the sled 75 yards (37.5 down, 37.5 back) and doing kettlebell snatch after the first trip, and deadlifts after the second trip. Remember, you must push the sled 150 yards and complete 10 deadlifts and 10 kettlebell snatches in each trip

Tuesday, 15 April 2014 (1200)

April 15, 2014

Happy tax day!!! What a better way to celebrate our insanely ridiculous tax system than to finally do CrossFit Game Open WOD 14.5!!!!

We will meet outside today, so expect some rain between the gym and the garage.

Warmup:
jog to garage
mobility/calisthenics
barbell roll traps, foam roll back and quads

3 rounds – 10 air squats, 10 pushups, 10 jumping jacks

WOD: Open WOD 14.5, for time -
21 thrusters (#95/65)
21 burpees over the bar
18 thrusters
18 burpees over the bar
15 thrusters
15 burpees over the bar
12 thrusters
12 burpees over the bar
9 thrusters
9 burpees over the bar
6 thrusters
6 burpees over the bar
3 thrusters
3 burpees over the bar

and then writhe around on the ground for awhile cursing CrossFit, the instructors, that mean kid in 4th grade who put gum in your hair, those stupid metal twist ties used to package kids toys which make Christmas and birthdays a nightmare for parents tyring to get the toy out while the kid is going batty around the room, and pretty much every other bad thing that has ever happened to you in your life…

Tuesday, 15 Apr 14 (0730)

April 15, 2014

W/U
Lap/Cals/Stretch
3 Rds
7 Pull Ups
10 PVC pass thrus
12 Lunges

WOD 1
In front of a clock set for 12 minutes:
1 minute of 30-inch box jumps
1 minute of 115-lb. sumo deadlift high-pulls
2 minutes of 30-inch box jumps
2 minutes of 115-lb. sumo deadlift high-pulls
3 minutes of 30-inch box jumps
3 minutes of 115-lb. sumo deadlift high-pulls

WOD 2
EMOM 10 min
3 DL 225

Monday, 14 Apr 2014 (1100)

April 14, 2014

Please note the 1100 class time!!! Meet out in the garage. We will keep today’s WOD short since we are doing Open WOD 14.5 tomorrow.

Warmup:
jog to garage
mobility/calisthenics
3 rds – 15 jumping jacks, 10 T2B, 5 burpees
review thruster & burpee movements

WOD: 4 rounds for time -
200M run
12 pullups
9 pushups
6 back squat (135/95)

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