Saturday 02.25.17

9:15am Team WOD
2 person team:
100 clusters (squat clean thrusters; from the ground each time) (95/65#)
80 kb swings (53/35#)
60 power snatch
2k row (in 500m relay)
1 mile run (in 400m relay)

10:00am Hero WOD
Army Captain Paul Pena, 27, of San Marcos, Texas, died on Jan. 19, 2010, from wounds sustained from an enemy force’s improvised explosive device. Pena was leading a patrol in Arghandab River Valley in Afghanistan at the time of his death. He was assigned to the 2nd Battalion, 508th Parachute Regiment, 4th Brigade Combat Team, 82nd Airborne Division in Fort Bragg, North Carolina.

Pena participated in the Junior ROTC program at San Marcos Baptist Academy and later graduated from the U.S. Military Academy at West Point. He maintained his fitness with CrossFit workouts and particularly enjoyed running, burpees, push-ups and pull-ups.

He is survived by his mother, Cecilia.

Paul Pena
7rft:
100m sprint
19 kb swings (70/53#)
10 burpee box jumps (24/20”)
Rest 3:00

10:00am Cardio WOD
For 25:00
100m sprint
19 kb swings (max 35/20#)
10 burpee box jumps (16/12”)

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Friday 02.24.17

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Warm Up
Steady AMRAP 8:00
15 Double Unders
10 Sit Ups
5 Push Ups

MetCon – 17.1 Games Open WOD
For time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs
M 50-lb. dumbbell / 24-in. box
F 35-lb. dumbbell / 20-in. box
Time cap: 20 minutes

TIEBREAK
If all 225 reps are completed within the time cap, there is no tiebreaker for this workout. If all 225 reps are NOT completed within the 20-minute time cap, your score will be the total number of reps completed, with ties being broken by the time of completion of your last full set of burpee box jump-overs. At the end of each set of burpee box jump-overs, time should be marked and recorded for score submission. In the case where two athletes have completed the same number of reps, the athlete with the lower tiebreak time will be ranked higher.
Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended you set your clock to count up.

VARIATIONS
Rx’d: (Ages 16-54)
Men use 50-lb. dumbbell and 24-in. box Women use 35-lb. dumbbell and 20-in. box
Teenagers 14-15:
Boys use 35-lb. dumbbell and 24-in. box Girls use 20-lb. dumbbell and 20-in. box
Masters 55+:
Men use 35-lb. dumbbell and 24-in. box, step-ups OK Women use 20-lb. dumbbell and 20-in. box, step-ups OK
MOVEMENT STANDARDS
DUMBBELL SNATCHES
The dumbbell snatch starts with the dumbbell on the ground and nishes with the dumbbell directly overhead. At the bottom of the movement, BOTH heads of the dumbbell must touch the ground. The dumbbell must be lifted overhead in one motion. Touch-and-go is permitted. Bouncing the dumbbell is not allowed. Athletes must alternate arms after each repetition and may not alternate until a successful rep is achieved. The non-lifting hand and arm may not be in contact with the body during the repetition.

Scaled: (Ages 16-54)
Men use 35-lb. dumbbell and 20-in. box, step-ups OK Women use 20-lb. dumbbell and 20-in. box, step-ups OK

Scaled Teenagers 14-15:
Boys use 20-lb. dumbbell and 24-in. box, step-ups OK Girls use 10-lb. dumbbell and 20-in. box, step-ups OK

Scaled Masters 55+:
Men use 20-lb. dumbbell and 20-in. box, step-ups OK Women use 10-lb. dumbbell and 20-in. box, step-ups OK

After Party:
Core =
Competitor Extra = Row 2000/1500m w/ 5 Lateral Burpees over the Rower OTM

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Thursday 02.23.17

Warm Up
1:00 Wall Sit
-then-
21-15-9
Air Squat
Ring Row
-then-
1:00 Wall Sit

Strength
4 Rounds: 1 Minute on 2 Minutes off Max Front Squats in 1 set @ 60% 1RM

MetCon
EMOM until failure
20 Minute Cap
7 Clean and Jerks (any style)
7 Kipping HSPU

Alternate Movements each minute (0:00 = 7 c&j, 1:00 = 7 hspu, 2:00 = 7 c&j, etc.)

E: 5 reps each 55/35#; box hspu
F: 55/35#; box hspu
P: 75/55#; ab mat assisted
C: 115/75#

After Party:
Core = 3 x 20 med ball sit ups
Competitor Extra = 6 Rounds 50ft Overhead Walking Lunge Steps 95/65lbs; 5 Bar Facing Burpees; 50ft Handstand Walk; 5 Bar Facing Burpees (25ft out and back on both)

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Wednesday 02.22.17

Warm Up
Row 500m
Tabata Empty Bar Thrusters
-then-
Squat Clean & Thruster Jerk Practice

Strength
Touch and Go Deadlift
1×6@60%
1×5@70%
1×4@80%
1×1@90%

MetCon
AMRAP 10 Minutes
5 Power Snatch
7 Toes to Bar
25 Double Unders

E: 55/35#; toes to pole; 25 SU
F: 65/45#; hanging leg raises; 25 SU
P: 75/55#; t2b attempts above parallel; 50 SU
C: 95/65#

After Party:
Core = 3 x 10 ghd back extensions
Competitor Extra = 2 Rounds Max Set Unbroken Overhead Squats 155/105lbs (30 rep cap); rest 2:00

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Tuesday 02.21.17

Warm Up
2:00 Hamstring Stretch
-then-
40′ Duck Walk
30 KB Swings
20′ Duck Walk

Strength:
Games Open 11.3
AMRAP 5 Minutes
Squat Clean and Jerk – “cluster” (squat clean thruster) is allowed

E: 65/45#
F: 95/55#
P: 135/85#
C: 165/110#

MetCon
AMRAP 3 Minutes x 4; rest 1:00
Row 250/200m
20 DB Snatch (doesn’t have to be alternating)
Max Rep Chest to Bar in remaining time

E: Row 150/100m; 20/10#; ring rows
F: Row 200/150m; 25/15#; banded pull ups
P: 35/20#; kipping pull ups
C: 45+/30+#

After Party:
Core = 3 x 10 toes through rings
Competitor Extra = E3MOM for 24 Minutes Bike 20/14 Calories

 

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Monday 02.20.17

Monday 2.20
Warm Up
Teams of 3, Rotate stations every minute for 9 minutes
1: Box Jumps
2: Empty bar Push Presses
3: Med ball Cleans

MetCon 1:
For Time
50 Box Jumps
35/25 Calories Rower
15 Squat Snatch

E: 35 reps @16/12”; 25/20 cal; 55/35#
F: 20/16”; 25/20 cal; 65/45#
P: 24/20”; 95/65#
C: 30/24”; 115/75#

MetCon 2:
4 Rounds
Run 400m
12 Deadlift
rest :90

E: 200m run; 115/75#
F: 135/95#
P: 185/135#
C: 225/155#

After Party:
Core = tabata sit ups
Competitor Extra = Row 750/600m x 5; Rest 2:00

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Sunday 02.19.17

Open Gym 10:00am – 12:00 noon

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Saturday 02.18.17

Partner In-House Competition/Tournament!

8:30am – 10:30am

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Friday 02.17.17

Warm Up
3 Rounds
15 Wall Balls
10 Light Power Cleans
5 Toes to Bar

Stamina:
30 burpees for time

Skill:
10:00 to work on HSPU

MetCon
Open WOD 14.4
AMRAP 14 Minutes
Row 60 Calories
50 Toes to Bar
40 Wall balls
30 Power Cleans
20 Muscle Ups (ring)

E: reps 30/25/15/10/5; med ball straight leg sit ups; 14/10#; 55/35#; sub ring rows for MU
F: reps 40/30/20/10/5; hanging straight leg raises; 14/10#; 65/45#; sub ring rows for MU
P: reps 50/40/30/20/10; t2b attempts above parallel; 16/12#; 95/65#; 1 MU = (2 dead hang pull up + 2 dips)
C: 20/14#; 135/95#

After Party:
Core = none
Competitor Extra = 4 Rounds: 6 Strict HSPU into Max Rep Kipping HSPU until failure; Rest 3:00

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Thursday 02.16.17

Warm Up
3:00 of Glute Activation
-then-
Tabata Lunges

Strength
4 Sets: 1 Power Clean from floor + Max Rep Hang Power Clean (above knee)@75% current 1RM Power Clean; Rest 2 Minutes

MetCon
“Cindy” = AMRAP in 20:00
5 pull ups
10 push ups
15 air squats

E: kipping jumping pull ups
F: thicker band pull ups
P: thin band asst. pull ups
C: as written

After Party:
Core = Tabata Side Plank Holds
Competitor Extra = 3 Rounds 25 Box Jumps 24/20″; rest 2:00

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