Programming for November 7th through November 13, 2016

Congratulations to Dan Baxt and Greg Tricola on their 1st place in The Wodfather masters competition. They finished either first or second in every event to take the top of the podium.

Friday Night Lights is this week. The afternoon classes will be canceled and FNL will kick off at 6pm. There will be 3 workouts and all team based.
Sign up at the front desk if you plan to come on November 11.

There are also sign up sheets for:
November 18th - Thanksgiving Potluck Dinner
December 10th - Christmas Party

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Monday November 7, 2016


CROSSFIT
WARM UP
10 Boot Straps
10 Pike Shoulder Taps
10 Squat Thoracic Rotations
10 Reverse Samson Lunges
10 Kossacks
30 second Goblet Squat Hold

STRENGTH
Front Squats
7@70%
7@75%
2x5@80%
2x3@85%

WOD
AMRAP in 5 minutes:
3 Wall Balls
3 Burpees
6 Wall Balls
6 Burpees
9/9, 12/12, 15/15 etc.

-rest 2 minutes-

Repeat your completed work backwards for time.

For example, if you finish the rounds of 15 plus 6 Wall Balls, your work out would be:
6 Wall Balls
15 Burpees
15 Wall Balls
12 Burpees
12 Wall Balls
9 Burpees
9 Wall Balls etc. until you finish 3/3.

FITNESS
WARM UP
10 Calorie Row
5 Inch Worm Push Ups
10 Ring Rows
10 Pike Shoulder Taps
30 second Pronated Hang
20 Heidens

FOR QUALITY
3 rounds:
8 1 Arm Press each arm
5 Strict Pull Ups with 5 sec. negative
8 1 Arm High Pulls each arm
5 Ring Dips with 5 sec. negative

WOD
EMOM for 16 minutes:
A-8 Double KB Push Press (35/26)
B-10 KB Swings (53/35)+10 Box Jumps (24/20)
C-Row 10/8 Calories then AMRAP Burpees Over Rower
D-Rest

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Tuesday November 8, 2016 (Election Day)

CROSSFIT
WARM UP

Row 10 Calories
10m Bear Crawl
10m Forward Crab Walk
10m Duck Walk
10m Side Shuffle
10m Karioka
10m Burpee Broad Jump

IWT
Part 1
3 rounds with 2 minute rest

In 2 minutes:
12 KB Swings
12 Box Jumps
AMRAP Row for Calories in remaining time.

-rest 5 minutes-

Part 2
Every 30 seconds for 7 minutes:
1 Clean and Jerk
Suggested weight 60-65%

-rest 5 minutes-

Part 3
3 rounds:
14 Alternating Goblet Lunges
10 Barbell/KB Upright Rows
14 Alternating Curl and Press (7 each arm)

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FITNESS
WARM UP
10 Boot Straps
10 Pike Shoulder Taps
10 Squat Thoracic Rotations
10 Reverse Samson Lunges
10 Kossacks
30 second Goblet Squat Hold


EMOM for 10 minutes:
A-10 Goblet Squats
B-16 Alternating Box Step Ups

WOD
In 9 minutes:
20/15 Calories Assault Bike (2 minute cap)
AMRAP in remaining time:
5 Wall Balls
5 Sit Ups
10 Wall Balls
10 Sit Ups
15/15, 20/20, 25/25

*If you did this WOD in CrossFit last week, try and beat your score
                                         OR
Replace Wall Balls with KB Swings and Sit Ups with Box Jumps

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Wednesday November 9, 2016

CROSSFIT
WARM UP
3 rounds for Quality:
8 Suitcase Deadlifts each arm
30 second Supinated Hang
15 second 1 Leg Straight Leg Hold each side

SKILL
Pull Ups
EMOM for 6 minutes:
5-10 Pull Ups

Options:
Kipping
Butterfly
Strict
Banded
Chest to Bar
Ring Rows
Bar in Rack
Chin Ups

These can vary as you work through the 6 minutes.

PRE-WOD CHALLENGE
100 Plate Taps for time (2 minute cap)

WOD
EMOM for 18 minutes:
A-15/12 Assault Bike Calories
B-3 Rope Climbs
C-30 second Double KB Overhead Hold (53/35)
D-10 Toes to Bar
E-Max Double Unders
F-Rest

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FITNESS
WARM UP
10 Arm Circles each way
5 Yoga Push Ups
10 Y Wall Slides
10 Clapping/Dynamic Push Ups
10 1 Arm High Pulls each arm

EMOM for 16 minutes:
A-6 1 Arm Bench Press each arm
B-10 Ring Rows
C-6 1 Arm Press each arm
D-10 Banded Lat Pull Downs

WOD
AMRAP in 10 minutes:
14 1 Arm Russian Swings (7 each)
7 Pull Ups
7 Box Jumps
1 Rope Climb

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Gymnastics (6pm ONLY)

Warm Up:
Arch hollow drill
10 re-gripping beat swings
30 sec reverse shoulder stretch on wall
30 sec R & L wall split

Focus: Pull Ups (cleaning up form and working on complexes)
Clean positions= good movement patterns

Pull ups: Kipping and butterfly work on chasing the midline to increase efficiency
-       Movement under the bar- with a partner looking for broken hips or knees
-       Drill: hit static open and closed positions under the bar
-       Drill: item between feet during pull-ups

Utilizing moment of weightlessness
-       Box drill for Kipping and butterfly pull ups
-       Utilize rings for Kipping

Practice complexes focusing on clean positions and keeping momentum

-       Complex 1: Kipping pull-up + knees to elbows
-       Complex 2: Kipping pull-up +t2b + c2b
-       Complex 3: t2b + Kipping pull-up + t2b + butterfly pull-up
-       Complex 4: Kipping c2b + t2b + butterfly c2b + t2b + bar muscle up

Movements can be scaled and changed. Main focus is on connecting movements and applying the focus to the skill

 

WOD
5 rounds
20 hollow plate hops
10 HSPU’s
5 10m drills

1.     Sprint 10m
2.     Pogo hop 10m
3.     Burpee broad jump 10m
4.     High knees 10m
5.     Sprint 10m

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Thursday November 10, 2016

CROSSFIT
WARM UP
Run 300m
With a PVC:
10 Snatch Grip Straight Leg Deadlifts
10 Prone Pass Throughs
10 Standing Pass Throughs
10 Squat Pass Throughs
10 Overhead Lunges
10 SOTS Press
10 Snatch Balance

STRENGTH
A-3 sets: 
1 Snatch Lift Off
1 Snatch Pull
1 Snatch Pull Under
1 SOTS Press
1 Overhead Squat

Start empty and increase.

B-5x3 Hang Snatches (above knee) @65-75%

Like cleans last week, focus is technique and speed.

PRE-WOD
3x30m shuttle mixing in:

Jog/High Knees/Butt Kicks/Side Shuffle/Karioka

WOD
Run 600m
9 Hang Power Snatch (95/65)
Run 400m
15 Hang Power Snatch (95/65)
Run 200m
21 Hang Power Snatch (95/65)

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FITNESS
WARM UP
Run 200m
20 Toe Touches
10 Pause Air Squats
10 1 Leg Toe Touches
10 Kossacks
5 Kneeling Jumps/Tuck Jumps

FOR QUALITY
4 rounds:
8 Suitcase Deadlifts each side
40m Waiter's Carry each arm
10 Squat Press Outs
10 KB Windmills each side

WOD
3 rounds:
Run 400m
20 1 Arm Thrusters (10 each/35/26) 
40 Double Unders

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Friday November 11, 2016

CROSSFIT
WARM UP
Row 10 Calories
10m Walking Lunge w/twist
10m Bear Crawl
10 Bottom Half Burpees
10 Y Wall Slides
16 Jumping Lunges

SKILL
Pistols

10 minutes of practice:
Lateral Box Step Ups
1 Leg Box/Plate Jumps
Pistols with Wedge/Plate Under Heel
Pistols holding rig/rings/rope
Pistol KB Press Outs
Feet together air squats
Feet together 1 leg shifts
Candlestick Pistols
Pistols Over Bar
Weighted Pistols
Overhead Pistols

There is plenty to play with. Experiment and challenge yourself!

PRE-WOD
With an empty barbell:
5 Strict Press
3x10 second Hold in Dip
5 Push Press with 3 second pause in dip
5 Push Press

WOD
0-5 minutes:
50/35 Calorie Row

5-10 minutes:
Build to a 1RM Push Press

10-15 minutes:
AMRAP
20-15-10
Burpees to 45# Plate
Alternating Pistols

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FITNESS
WARM UP
Row 10 Calories
10m Samson Lunge
10m Inch Worm Push Up
10m Broad Jump High Jump
10 Beat Swings

WOD
Teams of 2:
200 Double Unders (sub 200 single unders)
100 Calorie Row
80 Goblet Lunges (53/35)
60 KB Swings (53/35)
40 Box Jump Overs
20 Pull Ups

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FRIDAY NIGHT LIGHTS

WOD 1
Teams of 3
12 minutes
Rotate stations emom
Max calories on the Rower
Max thrusters (95/65)
Max situps


WOD 2
Teams of 3
100 calorie assault bike
90 air squats
80 pull-ups
70 push press (95/65)
60 box jumps
50 hang squat cleans
40 ttb
30 power snatches
20 OHS
10 sync burpees


WOD 3
14 min relay amrap
6 Deadlifts
4 Hang Power Cleans
2 Jerks
1 Rope Climb
60m sprint 

 


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Saturday November 12, 2016

WARM UP
Run 300m
10 Boot Straps
10 Pike Shoulder Taps
10 Squat Thoracic Rotations
10 Reverse Samson Lunges
10 Kossacks
30 second Squat Hold

WOD 1
21-15-9
KB Swings (53/35)
Box Jumps
- EMOM 5 Burpees - 

WOD 2
Run 400m
40 Wall Balls (20/14)
Run 300m
300 Wall Balls
Run 200m
20 Wall Balls
Run 100m
10 Wall Balls

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Sunday November 13, 2016

WARM UP
Row 10 Calories
10 Pause Air Squats
10 Beat Swings
5 Inch Worm Push Ups
30 second Plank Hold
10 Jumping Air Squats

In teams of 2:
Row 100 Calories
90 Air Squats
Row 80 Calories
70 Sit Ups
Row 60 Calories
50 Burpees
Row 40 Calories
30 Handstand Push Ups (Hand release push ups)
Row 20 Calories
10 Muscle Ups (20 Pull Ups+20 Ring Dips)