Monday 03.13.17

238D13DE-5D08-4F75-A318-0694FF887375

Warm up:
250m row + 200m run
5 movements of each below

Mega MetCon Monday:
For time; cap at 40:00 – courtesy of CrossFit Harlem
100 DU
90 burpees
80 push ups
70 box jumps
60 deadlifts
50 squats
40 pull ups
30 thrusters
20 hspu
10 bear complex

E: ½ reps; 16/12”; 55/35#
F: 16/12”; 55/35#
P: 20/16”; 65/45#
C: 24/20”; 95/65#

After Party: none

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Sunday 03.12.17

Open Gym 10:00am – 12:00 noon

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Saturday 03.11.17

9:15am Team WOD
For time; 2 person teams – must complete all reps of movement before advancing; split load as needed

50 power cleans
50 OHS
75 burpees
100 med ball sit ups
100 calories on rower

F: 65/45; 16/12
P: 95/65; 20/14
C: 155/105; 30/20

10:00am Hero WOD
Desforges

U.S. Marine Corps Sergeant Joshua Desforges, 23, of Ludlow, Massachusetts, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, was killed on May 12, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his parents David and Arlene, and his loving sister Janelle.

5rft: 12 dead (225), 20 pull ups, 12 c&j (135), 20 k2e

10:00am Cardio WOD
100 squats
90 DU
80 lunges
70 push ups
60 box jumps
500m row
40 burpees
30 db s2oh – max 30/20#
20 goblet squats – max 30/20#
10 wall climbs

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Friday 03.10.17

IMG_0502

Warm Up:
500m row
2:00 hip mobility
2:00 shoulder mobility
3 rounds:
10 jumping squats
10 gymnastics kips

MetCon:
Games Open 17.3

Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches (95 / 65 lb.)
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches (135 / 95 lb.)
*Prior to 12:00, 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches (185 / 135 lb.)
*Prior to 16:00, 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches (225 / 155 lb.)
*Prior to 20:00, 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches (245 / 175 lb.)
Prior to 24:00, 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch (265 / 185 lb.)
*If all reps are completed, time cap extends by 4 minutes

Scaled: (Ages 16-54)
Jumping chin-over-bar pull-ups
Squat snatches or power snatches with overhead squats permitted
Men use 45-75-95-115-135-155 lb.
Women use 35-55-65-75-95-105 lb.

Masters 55+:
Chin-over-bar pull-ups
Squat snatches or power snatches with overhead squats permitted
Men use 75-105-135-155-185-205 lb.
Women use 45-75-95-115-135-155 lb.

Scaled Masters 55+:
Jumping chin-over-bar pull-ups
Squat snatches or power snatches with overhead squats permitted
Men use 45-75-95-115-135-155 lb.
Women use 35-55-65-75-95-105 lb.

Teenagers 14-15:
Chin-over-bar pull-ups
Squat snatches
Boys use 75-105-135-155-185-205 lb.
Girls use 45-75-95-115-135-155 lb.

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Thursday 03.09.17

Warm Up
2:00 Couch Stretch on both sides
-then-
Row 500m
-then-
5×5 Pause Front Squat with light weight

Strength – compare to 01.19
Find 1RM Front Squat

Metcon – compare to 01.19
AMRAP 16 Minutes
8 Toes to Bar
12 Box Jumps
8 Shoulder to Overhead

E: straight leg med ball sit ups; 12”/ 2×45# plates; 55/35#
F: hanging leg raises; 16/12”; 65/45#
P: t2b or attempts; 20/16”; 75/55#
C: 24/20:; 115/75#

After Party:
Core = accumulate 3:00 l-sit hold
Competitor Extra = 5 Rounds: 55 Double Unders, 5 Bar Muscle Ups, Rest :60

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Wednesday 03.08.17

Warm Up
15-10-5
Barbell Muscle Snatch
Power Snatch
Overhead Squat

Strength – compare to 01.18
10:00 to Find a 3RM Hang Squat Snatch
-then-
6:00 EMOM of 3 hang squat snatch at 60% of 3rm

Metcon – compare to 01.18
“The Chief”
5 Rounds of:
Max ROUNDS in 3 minutes of:
3 Power cleans
6 Push-ups
9 Air Squats
Rest 1 minute between cycles

E: 65/45#: Plank to knees Push-ups
F: 95/65#; Plank to knees Push-ups
P: 115/75#
C: 135/95#

After Party:
Core = quad stretch & motility
Competitor Extra = 4 Rounds for time: 16 Deadlifts, 16 Chest to Bar Pull Ups, Rest 2:00
Weights: 185/125, 225/155, 245/165, 275/185

IMG_0416

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Tuesday 03.07.17

Warm Up
AMRAP 7:00
7 Med ball Cleans
7 Med ball Jerks
7 Med ball Step ups on 24/20″ box (no bent elbows, ball held overhead)

Strength – compare to 01.17
Find a 1RM Overhead Squat

MetCon – cap at 20:00 – compare to 01.17
2 Rounds For Time
Row 50/40 Calories
50 Wall balls
25 Handstand Push Ups

E: 1 round; 12#/10#; seated DB press
F: 2 rounds of ½ reps; 14/10#; box HSPU
P: 16/12#; ab mat hspu
C: 20/14#

After Party
Core = 3 x :30 side plank hold per side
Competitor Extra = In a 6 Minute Window Find your Misfit Squat Endurance Score: 3 sets of max rep Front Squats at 55% of 1RM – Barbell comes from ground
Set 1 = 3 points per rep completed
Set 2 = 2 points per rep completed
Set 3 = 1 point per rep completed

IMG_0390

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Monday 03.06.17

Warm Up
3 Rounds
12 KB Swings (light)
9 Box Jumps (short)
6 Pull Ups (each with 3 second negative, can be jumping)

Strength – compare to 01.16
Find a 3RM Touch and Go Power Clean

MetCon – compare to 01.16
AMRAP 12 Minutes
9 Bar Facing Burpees
3 Bear Complex (1 rep = power clean + front squat + push press + back squat + BTN push press)
3 Ring Muscle Ups or Bar MU

E: 65/45; 1 set of 3 jumping pull ups + 1 set of 3 box dips
F: 75/55; 1 set of band asst. C2b pull ups + 1 set of 3 band asst. Ring dips
P: 115/75; 1 set of 3 c2b pull ups + 1 set of 3 ring dips
C: 135/95 – specify ring or bar

After Party:
Core = tabata saw planks
Competitor Extra = 3 Rounds: 15/12 Calorie Bike, 15 OHS 115/75lbs, Rest :60

IMG_0365

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Sunday 03.05.17

Open Gym 10:00am – 12:00 noon

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Saturday 03.04.17

9:15am Team WOD:
Part 1: 1 mile run (8x200m relay)
at 9:00 mark
Part 2: 50 burpees
at 11:00 mark
Part 3:
AMRAP to 20:00
split load (each does ½)
2 squat clean; 2 box jumps
4 squat clean; 4 box jumps
6 squat clean; 6 box jumps
8 squat clean; 8 box jumps
adding 2 each round

if work isn’t complete by time caps, work on continuously running clock (just keep going!)

E/F: 75/45; 20/16
P: 115/75; 24/20
C: 135/95; 30/24

10:00am Hero WOD
“DG”

U.S. Air Force Major Walter David Gray, 38, of Conyers, Georgia, assigned to the 13th Air Support Operations Squadron, based in Fort Carson, Colorado, died on August 8, 2012 from injuries suffered during a suicide bomb attack in Kunar province, Afghanistan. He is survived by his wife Heather, daughters Nyah and Ava, and son Garrett.

amrap in 10: 8 t2b, 8 db thrusters (35), 12 db walking lunge steps

10:00am Cardio WOD
800m run
25 burpees
Then
AMRAP to 20:00
2 db squat cleans (max 30/25); 2 box jumps
4 db squat cleans; 4 box jumps
Etc.

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