Saved by the Bell

Saved by the Bell

Score Type:: Total Time

"A year from now, make it possible to look back and be glad you started today." 

Power Snatch 
EMOM 5:
2 @ 60%
2 @ 65%
2 @ 70%
2 @ 75% 
2 @ 80% 

"Saved by the Bell" 
5 Rounds: 
21 Air Squats 
10/7 Calorie Assault Bike 
9 Alternating Dumbbell Snatches (50/35) 

If not biking today, perform one of the following: 
10/7 Calorie Row 
100 Meter Run

Annie Got Wrecked

Annie Got Wrecked

Score Type:: Total Time

"CrossFit is a way of life. You eat well, you train hard, you push yourself. It teaches you so much about yourself." - Ben Smith, CrossFit Athlete 

"Annie Got Wrecked"
100 Double Unders, 50 AbMat Sit-ups, 200m Run* 
80 Double Unders, 40 AbMat Sit-ups, 200m Run 
60 Double Unders, 30 AbMat Sit-Ups, 200m Run 
40 Double Unders, 20 AbMat Sit-ups, 200m Run 
20 Double Unders, 10 AbMat Sit Ups, 200m Run 
*Runs are completed with Wreckbag (53/35) 
*Single Unders 2:1 or 1:1

If unable to run, complete one of the following:
100 Meter Weighted Walk 
15/10 Calorie Assault Bike (no arms) 

After completing "Annie Got Wrecked"; if time allows: 
Chest-to-Bar Pull-Up Benchmark (note your reps; we will re-test this) 
For Max Repetitions: 
1:00 Chest-to-Bar Pull-Ups (or chin over bar) 
1:00 Rest 
1:00 Chest-to-Bar Pull-Ups 

Power Down

Power Down 

"The secret of getting ahead is getting started" - Mark Twain 

EMOM 6:
Squat Clean & Jerk (starting at 50% not going past 75%)

"Power Down"
15-12-9 
Calorie Row 
Power Snatch (95/65)

directly into: 

15-12-9
Calorie Bike 
Power Clean & Jerk (95/65) 
Rx+ - 115/80

*Be patient, trust the process. Back squats and bench press are coming...

Double Or Nothing

Double or Nothing

Score Type:: Total Time

"Strive for progress, not perfection." 

Split Jerk 
On the Minute X 10 
Build to Heavy Split Jerk 

then:

"Double of Nothing"
3 Rounds
75 Double Unders
50 Air Squats 
15 Power Cleans (135/95) 

Double Under Options: 
Reduce Reps 
1:00 Double Under Practice
150 Single Unders 

Power Clean Options:
Decrease Weight (115/75) (95/65) 
Hang Power Clean 

Raising the Bar

Raising the Bar 

Score Type:: Rounds and Reps

Lurong Challenge - WOD 1: 

1) "Raising the Bar" 
AMRAP 9: 
8 Lateral Bar Hop Burpees 
7 Cleans (Squat or Power) 
6 Front Rack Lunges (3/3)
5 Shoulder to Overhead 

Level 3 - 135/95
Level 2 - 95/65
Level 1 - 65/45 (Level 1 athletes perform front squats instead of front rack lunges)

2) Mid-line conditioning: 
EMOM 12: 
Minute 1: 15/10 Calorie Row 
Minute 2: 20 AbMat Sit-Ups 

Mind Eraser

Mind Eraser 

Score Type:: Rounds and Reps

"To think is easy. To act is difficult. To act as one thinks is the most difficult." - Joann Wolfgang

"Mind Eraser"
AMRAP 20: 
7 Power Cleans (135/95) 
7 Burpees (I know, I know) ;)
200 Meter Run 

Run options: 
250 Meter Row 
15/10 Calorie Assault Bike

Snake Bite

Snake Bite

Score Type:: Total Time

"It's not always that we need to do more but rather that we need to focus on less." 

1) Tempo Front Squats (Week 4 of 4) 
9 sets of 1 Tempo Front Squat 
There are 3 pauses in each repetition.
3 second pause at parallel, 3 second pause in the bottom, 3 second pause back at parallel...maintain solid front rack position. 
Sets 1-3 - 1 Rep @ 55% of 1RM Front Squat 
Sets 4-6 - 1 Rep @ 60% of 1RM Front Squat 
Sets 7-9 - 1 Rep @ 65% of 1RM Front Squat 

2) "Snake Bite" (3 options today) 
For Time:
21-15-9
Squat Clean (95/65) 
Chest to Bar Pull-Ups
------------------------------------
WOD Option A: (Scaled)
For Time:
15-12-9
Power Clean (95/65) 
Front Squats (95/65) 
Chest to Bar Pull-Ups 
--------------------------------------
WOD Option B: (scaled)
For Time:
15-12-9
Power Clean (75/55)
Front Squats (75/55)
Pull-Ups 

Always Remembered

Always Remembered

Score Type:: Total Time

Monday 9-11-2017 "Always Remembered" 

Teams of Two
2001 Meter Row Buy-In
Then 4 Rounds:
9 Rope Climbs
11 Bear Complexes (135/95)
2977 Meter Row Cash-Out

Barbara

Barbara

Score Type:: Total Time

"You don't need a new plan for the next year. You need a commitment," - Seth Godin

"Barbara"
5 Rounds:
40' Cap 
20 Pull-ups
30 Push-ups 
40 Sit-ups 
50 Air Squats 
*Rest 3:00 between rounds

WOD Modification:
10-20-30-40

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Hot Tamale

Hot Tamale 

Score Type:: Total Time

"One does not quit playing because they grow old; they grow old because they quit playing." 

1) Strength:9 sets of 1 Tempo Front Squats There are 3 pauses in each repetition
3 second pause at parallel, 3 second pause in the bottom, 3 second pause at parallel.
Sets 1-3 - 1 rep @ 50% 1RM Front Squat 
Sets 4-6 - 1 rep @ 55% 1RM Front Squat 
Sets 7-9 - 1 rep @ 60% 1RM Front Squat 
2) "Hot Tamale" 
For Time:
800 Meter Run 
30/21 Calorie Bike 
25 Burpees 
20 Clean & Jerks (115/80) 

For run: 
1K Row
60/40 Assault Bike 

For Row:
30/20 Calorie Assault 

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Hot Potato

Hot Potato 

Score Type:: Total Time

"Life is like a bicycle. To keep your balance, we must keep moving." - Albert Einstein 

Going long today...

"Hot Potato" 
400 Meter Run, 50 Wallballs (20/14) 
400 Meter Run, 35 Deadlifts ( (135/95) 
400 Meter Run, 20 Burpee Box Jump Overs (24/20) 
400 Meter Run, 35 Deadlifts (135/95) 
400 Meter Run, 50 Wallballs (20/14) 

If not running today...
500/400 Meter Row 
28/18 Calorie Assault Bike 

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Sedate

1) Strength:
12' minutes to build to a heavy complex of:
1 Clean (full) + 3 Front Squats

2) "Sedate"
AMRAP 7: 
9 Power Cleans (185/135) (155/105) (135/95) 
9 Front Squats 
7 Power Cleans 
7 Front Squats 
5 Power Cleans 
5 Front Squats

Helen

Score Type:: Total Time

"Don't call it a dream. Call it a plan." 

Many have asked: "Why are the workouts named after Girls"? 
Coach Glassman, the founder and President of CrossFit explained it best...
"I want to explain the workout once and then give it a name. I thought that anything that left you flat on your back, gasping for air wondering "what just happened to me?" deserved a females name. 

CrossFit Benchmark WOD:
"Helen"*
3 rounds:
400 Meter Run 
21 Kettlebell Swings (53/35) 
12 Pull-ups 

*Last completed on 5/23.

Then:
Stamina Conditioning:
EMOM 10: 
Odd minute: 12 Wall Balls (20/14) 
Even minutes: 8 Toes to Bar 

Double Dip

Score Type:: Rounds and Reps

"Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat." - Greg Glassman, CEO & Founder of CrossFit 

We are starting our second week of "Barbell Ninja". Monday's we will be back squatting. Friday's will be Tempo Front Squats (4 week cycle). 

1) Strength:
Back Squat 
10 - 8 - 6 
10 @ 65% of 1RM
8 @ 70% of 1RM
6 @ 75% of 1RM

2) "Double Dip"
AMRAP 15:
50 Double Unders
18/12 Assault Bike 
15 Hang Squat Cleans (95/65) 

Double Under scaling options:
1) 100 Single Unders
2) 1 Minute Double Under Attempts
3) Cut to 30 reps (scaled) 

Bike options: 
1) 18/12 Calorie Row 
2) 200 Meter Run 

Adderall

Score Type:: Rounds and Reps

"You are not what happened to you. You are what you chose to become." 

"Adderall" 

0:00 - 10:00

1 Mile Run 

Max Clean & Jerks (135/95) in time remaining 

10:00 - 13:00

Rest 

13:00 - 20:00

800 Meter Run 

Max Power Snatch (115/80) in time remaining

20:00 - 23:00 

Rest 

23:00 - 27:00 

400 Meter Run 

Max Thrusters (95/65) in time remaining 

*If not running today complete one of the following:

1600 Meter Row - 800 Meter Row - 400 Meter Row 

*If best mile is over 8 minutes, modify first run to 1200 Meters to give time on the barbell.

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The Good Life

Score Type:: Total Time

"Life is happening for you, not to you." 

1) Strength:

Front Squat 

5X4@85% 

2) Conditioning:

"The Good Life" 

3 rounds:

500 Meter Row

12 Burpees 

21 Box Jumps (24/20) 

*If not rowing today, complete one of the following:

400 Meter Run 

28/20 Calorie Assault 

Ball & Chain

Score Type:: Total Time

"The way to get started is to quit talking and begin doing." - Walt Disney

1) Deadlift:

4X3 (ascending) 

2) "Ball & Chain" 
2 rounds:
25 Deadlifts (185/135) 
50 Wall Balls (20/14) 
50/35 Assault Bike 
*If not biking today, complete one of the following:
1000 Meter Row 
1000 Meter Run

Weightlifting Wednesday - 8/16/17

Score Type:: Total Weight

"Success is the sum of small efforts, repeated day in and day out." 

1) Bench Press - 5RM
then,
3X5@80%

2) Push Press
5X5@70%

3) Push Jerk 
5X5@70%

4) Accessory: (Optional & if time allows)
3 sets:
15 Banded Push Downs 
10 Bent Over Row

Freedom Trail

Freedom Trail 

Score Type:: Rounds and Reps

"There is no elevator to success. You have to take the stairs."

1) "Freedom Trail"
AMRAP 3:00
21/15 Calorie Row
21 Lateral Burpees Over Bar
Max Thrusters in remaining time (75/55) 

Rest 3:00

AMRAP 3:00
18/12 Calorie Row 
18 Lateral Burpees Over the Bar
Max Thrusters (95/65) 

Rest 3:00 

AMRAP 3:00
15/10 Calorie Row 
15 Lateral Burpees Over the Bar 
Max Thrusters (115/80) 

Rest 3:00 

AMRAP 3:00
12/8 Calorie Row 
12 Lateral Burpees Over the Bar 
Max Thrusters (135/95) 

*Score is Max Thrusters 
*There are days that we strive for consistency and there are days that we strive for higher intensity. Let's become comfortable getting uncomfortable on the thruster today. 

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Jump Street

1) "Jump Street" 
3 rounds:
400 Meter Run
15 Power Clean and Jerks (115/80) 
75 Double-Unders 

2) Midline:
1 round, for quality:
30 Partner Med-Ball Sit-Ups
40 AbMat Sit-Ups 
50 Banded Good Mornings (red band)

Heartbreak Kid

"I am not afraid, I was born for this." - Joan of Arc 
1) Work up to a one rep max Back Squat 

2) "Heartbreak Kid" 
3 rounds: 
10 Front Squats (185/135) 
20 Chest to Bar Pull-Ups 
50 Double-Unders

Front Squat options: 
1) decrease weight (155/105) (135/95) 

Modification for CTB:
1) decrease reps to 10-15
2) Chin Over Bar pull-ups 
3) Ring Rows 
4) Banded Pull-ups