8/18/2017

Three 3 minute rounds today guys. You’ll begin today with 3 rounds of box jump overs and power snatches. Move as quickly as possible so that you can then get max calories on the bikes in the remaining time. After your bike, record you total calories for that round and begin your rest.

*coaches notes – offset athlete in a work:rest set-up to provide spacing
* reset the bikes for each athlete so that calories always begin at 0.

*  Your score or the day is your total calories over the 3 rounds

After break down, test your push-ups with two sets of max reps rest and scale as needed to hit a minimum of 20 per set. Only full range reps count!

AMRAP in 3 minutes

3 Rounds of
10 Box Jump Overs (24/20)
5 Power Snatches (95/65)
Then

ME Assault Bike Calories in remaining time

rest 3-4 minutes and repeat for 2 more rounds

Accessory Cash Out

2 Sets of Max Rep Push-ups

*scale so that each set has a minimum pf 20 reps

8/17/2017

Rounding out Titan Phase 2 we felt it was important to not only test capacity (Nancy) but also test our positional strength. Your 1RM overhead squat will likely be limited by your ability to be in good position and your overhead stability. Let’s see how far we’ve come over the past 8 weeks with this movement.

Strength

Overhead Squat
1RM

Conditioning

AMRAP in 12 minutes

12 Shoulder to Overhead (95/65)
9 Kettlebell Swings (53/35)
6 Toes To Bar

8/16/2017

Start out on the bench today and build up to a heavy 5 Rep for the day. Once you find that number take 70% of that and complete 3 sets of 10 across. Use spotters on EVERY set.

Our met-con today is a pulling test of strength, gymnastics and lung capacity. Get your sprint on today!!

Strength

Bench Press
5RM (12 min)

10-10-10 (8 min)

Conditioning

For Time
21-15-9

Dead lift (185/125)
Pull-ups
Air Squats

8/15/2017

We love testing that long engine capacity at least once per week. This week we’re borrowing a test from the 2014 CrossFit games. Scale appropriately today suggestions are listed below. Today is a good day to show up a few minutes early and loosen up on your own. We have a lot of work to get done and classes will be setting up and starting.

Complete in any order

Level 3- 2000m row 150 double Unders, 2 mile run
Level 2 – 2000m Row, 100 Double Unders, 1.5 mile run
Level 1- 1500m Row, 300 singles, 1 mile run

2014 Crossfit Games WOD (50 min cap)
“Triple 3”
3000m Row
300 Double Unders
3 Mile Run

8/14/2017

Taking a few weeks from between strength phases will allow us to dial in some movements we haven’t seen too often over the past 8 weeks.  Let’s make sure our squats are still going strong after a lot of pulling work over the past few months.  Build up in weight then hit 3 heavy sets of 3 increasing weight on each successful set.

Back Squat

3,3,3

Conditioning

10-1

Hang Power Cleans (135/95)

Wall Balls (20/14)

Burpees

 

8/13/2017

EMOM SUNDAY – alter reps as needed for your fitness level, you want to aim to work for about :40 seconds on each movement.

EMOM x 27

Rope Climbs 1-2
12 Box Jump Overs (24/20)
12 DB snatches (50/35) (R/L)

8/12/2017

At the call of 3,2,1 GO, athlete one will begin accumulating Calories on the bike. Once they complete the needed total, they move immediately to the burpees. As athletes in front complete movements the athletes that follow fill in a “snake” fashion. Only one person can be working on any station at any given time. The goal is complete the 4 movements in as many times as possible in 20 minutes. For today, only full rounds will count.

In teams of 4
Snake Style Relay

AMRAP in 20 Minutes

Assault Bike Calories (10/8)
10 Burpees
10 Front Squats (105/70)
10 Pull-ups

8/11/2017

Take the beginning of class to build up to a moderate clean and jerk. This number won’t be recorded, but will be used to make your load for the workout feel more manageable.  We’re aiming for a weight that you could do sets of 3-5 with at fatigue.

Warm-up

Build up to a moderate clean and jerk single

Conditioning

4 Rounds for time

300M Row

12 Clean and Jerks (115/75)

50 Double Unders

*coaches – stagger starts based on class size

8/10/2017

For the conclusion of our overhead squat phase of Titan, we’ll be holding two test days. First today we’ll be testing what matters most, efficiency and capacity. Take on this bench mark with the goal of accomplishing it with solid overhead squat movement patterns throughout the WOD. If you’re moving well, up the intensity on the runs and tried to set a nice benchmark for yourself.

“Nancy”
5 rounds for time
Run 400M
15 Overhead Squats (95/65)

8/9/2017

During the final day of competition at the OC Throwdown, January 14, 2014, tragedy struck competitor Kevin Ogar as he performed his first snatch of the 3-rep touch and go event. After losing control of the bar, Ogar dropped the weight behind him, and fell backwards on it. This left Kevin with a very serious T11/T12 injury, which caused damage to his spinal cord, and left him without voluntary movement ability below his waist. Kevin began competing again (as an adaptive athlete, from his wheelchair) one year after his accident.

CrossFit produced a movie, “Will of Steel,” (Fall, 2017) about Ogar’s journey back to fitness – including his drive to become the first adaptive athlete to join the CrossFit seminar staff.

Ogar
AMRAP in 14 Minutes
3 snatches (135/95)
1 Muscle up
12 Wal Balls (20/14)