No 5am or 6am class tomorrow because of the storm. Check back or message to see about 9 or 10. we will open as soon as possible.

8 Rounds
10 Double Unders
5 Ring Rows
10 Empty Bar OHS
2 Inch Worms

Strength 12 Minutes to build up to and slightly past your snatch weight for the wod

Wod

AMRAP 21 Minutes
12 Chest to Bar Pull Ups
60 Double Unders
8 Chest to Bar Pull Ups
40 Double Unders
7 Squat Snatches 135/95lbs

Feel: Gas
Pacing: Sustain
Target Score: 4-6 Rounds
Firebreather Score: 7+ Rounds

Scaling
Chest to Bar: Scale to Chin Over Bar vs. Reducing Reps. Should not exceed 2 sets for either the 12’s or the 8’s.
Double Unders: Neither set should exceed :45 of practice. Reduce reps for athletes with double unders, or modify to singles (1:1).
Squat Snatches: Should not exceed 60% or so of the athlete’s 1RM. Should be singles for the majority of the workout.

***Keep checking back. we will most likely be closed for the afternoon classes as the weather is supposed to get worse.
Warm up

Every 2 Minutes for 8 Minutes
200m Run
10 Russian KB Swings
In the remaining time perform a wallsit

Strength- build to 80 percent on your power cleans in 6 sets 3 (or less) including warm up sets

Wod

AMRAP 3 Minutes x 6
Row 500/450m
Ski 500/450m
Run 400m
Max rep Power Cleans @ 80% in remaining time
Rest 2:00
*** it makes absolutely no difference which cardio element you start on, just go in order. if you start on row move to ski then run, if you start on run move to row then ski. You will be hitting each cardio element twice. in classes of 18 or more we will add the bike in because there are only 6 ski ergs.

Each person will start at a staion. Once you complete the required distances they begin performing Power Cleans with the remainder of the time left in the 3 minutes. two minutes break after each 3 minutes amrap.

example if i started on the ski erg. At 3-2-1 go i would ski 500m as fast as i could, with the remainder of the 3 minutes i would perform power cleans. at STOP i will rest two minutes then at 3-2-1 go i will move to the run, in the remainder of those 3 minutes i will perform power cleans.

Scaling is to scale the cardio element to 2 minutes of work regardless of how far you rowed or skied. If you dont think you can run 400m in 2 minutes then run a minute out and a minute back

Regular hours today

Warm up

1:00 hang from the bar
Then
400m Run
20 OHS with pvc
18 Scap Pull Ups
16 Scap Push Ups
14 Gymnastic Kips
12 DB Push Presses
20 OHS with PVC

Strength Skill
Bar muscle up or pull up progression practice. This can mean build strength through ring row for newer athletes up to practicing holding tighter gymnastics positions if you already have your bar muscle ups. Everyone can improve

Between practice sets perform 5-10 ghd back extensions (up to 4 sets) or 10 good mornings with and empty bar

Wod
For Time
40 Bar Muscle Ups
60 Deficit HSPU 2/1″ Partition as desired


Feel: Muscular Overload
Pacing: Sustain
Target Score: 10-16 Minutes
Firebreather Score: Sub-10 Minutes

Scaling
Bar Muscle Ups: Any Bar muscle up option that allows athletes to work towards unassisted BMU, or scale to Chest to Bar Pull Ups or Chin Over Bar Pull Ups, do not add reps.

Deficit HSPU: Remove deficit before reducing reps. If necessary, reduce reps to 30-40. Scale to Seated DB Strict Presses w/ DBs or Push Ups if HSPU aren’t realistic

For athletes who can do both of these high skill movements, they should have  challenging version that will teeter on the line of Gymnastics accessory rather than a Metcon. For athletes who do not have these movements, the most difficult version of each movement will be appropriate I(e.g. Chest to bar or chin over bar pull ups and non-deficit HSPU, or push ups. In both cases, quality of movement is paramount. If you are very good at both movements you may choose to blast through 10 rounds of 4/6 AFAP, or work through this unpartitioned.

4 Rounds for Time with a partner split how you want
300 meter Run Together with wall ball
24 Toes-to-Bars
24 burpees
24 wall balls
24 Hand Release Push-Ups
24 calorie row or ski
24 Air Squats


7/4/1776

7 movements, 4 rounds, 1776 reps if you count each meter of the run as a rep

Bill’s Birthday Workout for both the 8am endurance class and the 9am crossfit class

Happy Birthday Bill
“The Bill”
64 doubles or 64×3 singles
64 sit ups
64 wall balls
64 cal row
64 Dballs over shoulder
64 atl db snatches
64 air squats
640 meter run or ski