5/1/2016

When is the last time you tested your baseline? Well today you get the chance. Except since you’re more fit than the first day you walked in here, you’ll do it at least twice.
With a running clock (and possibly heats), do the baseline workout. Rest exactly 5 minutes and repeat. If you are fast enough to do BOTH attempts under 5 minutes each, then rest 5 minutes and repeat a 3rd time. If one or both of your attempts were over 5 minutes, then you will only do the baseline twice. Record your fastest score as official, but type the other times in the Notes section.

“Baseline”
500m row
40 air squats
30 sit-ups
20 push-ups
10 pull-ups

rest exactly 5 minutes. Repeat. If both efforts were under 5 minutes, rest 5 minutes and repeat a third time.

4/30/2016

For strength, find a 1RM overhead squat from the racks. Then, partner up and do the following triplet. One person performs 10 OHS, 10 pull-ups, and 10 box jumps, then their partner goes. Alternate in this fashion for as many rounds as you can in 14 minutes. OHS should be light – move almost as fast as air squats

Strength

1RM OHS

Conditioning

In partners, alternating AMRAP in 14 minutes:
10 OHS, 75/55#
10 pull-ups
10 box jumps, 24/20″

Level 2

5RM front squat (20 min)

ALT EMOM x 12

12 Cal Row

10 Strict Press (95/65)

10 Burpees over bar

4/29/2016

This workout starts with a 1k row. You will get off the rower and immediately begin KB swings and wall balls. During this couplet, do 5 burpees every minute on the minute. If it takes you longer than 30 seconds to perform the burpees, scale to 3 burpees EMOM.

For total time:
1k row
then, 5 rounds of:
15 KB swings, 70/53#
15 wall balls, 20/14#

EMOM 5 burpees (except for row)

4/28/2016

Get three sets of five heavy bench presses in – go for a max if you’re feeling good. The metcon is a couplet of handstand push-ups and front rack lunges. You’ll have to clean the bar from the ground into the front rack position; each leg counts as a rep.

Strength

Bench Press
5, 5, 5

Conditioning

For time:
5-10-15-20
HSPUs
Front rack lunges, 125/85#

Endurance 4/27/2016

We are kicking off endurance season with a two part work out.  The first part is a baseline test to get a sense for where your times are on the 400M and 800M – we will use these times to measure progress throughout the season.  The second part is to get you moving with “Death By 20M”.  A play on Death By 10M but just a little longer.  For those that aren’t familiar, here’s how it works:   use a continuously running clock and run 20 meters (one length, from cone to cone)  the first minute, run 40 meters the 2nd minute (2 lengths), 60 meters at the 3rd minute… etc.  If you are unable to complete the full amount of work in the minute, take the next minute off and restart.  Your score is the last full round completed.

Part A: Baseline test – 400M for time, Full Recovery, 800M for time

Part B: Death By 20 Meters – 20 Minutes

4/27/2016

During the EMOM you may add weight to the 3 power snatches each round or stay at the same weight across. You may also regrip at the bottom. Alternate them with 10 toes-to-bar.
Use the same power snatch weight for your power cleans in the metcon. Scale rope climbs to 3 rope pulls. For the burpee box jumps, you do not need to open your hips on top of the box, just get to the other side and do a burpee to get back over.

Alternating EMOM for 10 min:
A.) 3 Power snatches, heavy
B.) 10 toes-to-bar

Conditioning

AMRAP in 15 min:
1 rope climb
5 power cleans
10 burpee box jumps, 24/20″

4/26/2016

Use the strength component as either a 5 rep max or a warm up for “Fran.” (you should still go at least moderately heavy). “Fran” is the “bench press” of CrossFit – the one benchmark that everyone should experience in their CrossFit career and comiserate over with a fellow CrossFitter. Similar to “Grace” we are looking at sub 10 minutes, but really aim for 5 minutes or so. If this is your first time Rx’ing Fran, your time might be slower than last – that’s ok! But if you are Rx’ing “Fran” and your time is 12+ minutes, then we have lost the intensity that we most likely needed.

Strength

Front Squat
5, 5, 5

For Time

“Fran”
21-15-9
Thrusters, 95/65#
Pull-ups

04/25/2016

During warm up, work on your wall walks and/or handstand holds. If holds against a wall are easy, work on free standing or shoulder taps.The workout has double unders and running for the endurance crowd, but it also has heavy deadlifts for the barbell crowd. Deadlift weight should be around 70-75% of your 1RM. “

For time:

100 double unders

400m run

15 deadlifts, 275/185#

800m run

15 deadlifts, 275/185#

400m run

100 double unders

4/25/2016

high res-2015-02-28-CF Thermal Open WOD 15.1-104645-IMG_9579

During warm up, work on your wall walks and/or handstand holds. If holds against a wall are easy, work on free standing or shoulder taps.
The workout has double unders and running for the endurance crowd, but it also has heavy deadlifts for the barbell crowd. Deadlift weight should be around 70-75% of your 1RM.

Skill

wall walks, handstand holds

Conditioning

For time:
100 double unders
400m run
15 deadlifts, 275/185#
800m run
15 deadlifts, 275/185#
400m run
100 double unders

4/24/2016

Take the thruster from the ground to find your 2RM thruster (you only need to clean it once and a full clean may count as part of your first thruster). A thruster will count as long as the bar motion is continuously upwards. This means landing like a jerk will not count. If the bar stops above your head and you’re fighting to press it out, it will count as long as the bar does not descend at any point.
For the triplet, substitute 2 pull-ups and 2 dips for each muscle-up as a progression. Remember, this is two rounds for time, not just 21-15-9!

Strength

2RM thruster

Conditioning

2 rounds for time:
21 toes-to-bar
15 thrusters, 115/75#
9 muscle-ups