No Classes Today.
Intergym Competition from 9am to 11am. Be here at promptly at 8:30 if you are competing. If you are not competing come out and cheer your gym friends and or help judge.
7pm!!!!!!!!!
5th Anniversary At Escape Brewing. SHOW UP, HAVE FUN
We are going to make it rain free drink tickets!
Wod is
“Deception”
Bring lifters AND running shoes, and grips. Don’t let others know this wod if you have done it before.
Session 8 (or 9?) of squats and milk.
Warm up. 30 over head squat therapy squats against the rack>
2 sets of 10 empty bar backsquats
2 or 3 sets of 5 to 7 reps to build to you 20 rep weight.
Put your 20 rep weight on and go for it
Wod- Hero Wod (careful on those box jumps)
Jack
Complete as many rounds as possible in 20 minutes of:
10 push presses
10 kettlebell swings
10 box jumps
Men: 115-lb. presses, 1.5-pood swings, 24-in. box
Women: 80-lb. presses, 1-pood swings, 20-in. box
Scroll for scaling options.
Post rounds completed to comments.
Compare to 140324.
Related:
• CrossFit WOD 180430 Tips With Pat Sherwood
• Fixing the Dip in the Push Press
Scaling
Reduce the weight on the presses and kettlebell swings and the height of the box so each set of exercises can be performed unbroken and with little rest during transitions.
Intermediate Option
Complete as many rounds as possible in 20 minutes of:
10 push presses
10 kettlebell swings
10 box jumps
Men: 95-lb. presses, 1.5-pood swings, 24-in. box
Women: 65-lb. presses, 1-pood swings, 20-in. box
Beginner Option
Complete as many rounds as possible in 20 minutes of:
10 push presses
10 kettlebell swings
10 box step-ups
Men: 65-lb. presses, 1-pood swings, 20-in. box
Women: 45-lb. presses, 12-kg swings, 15-in. box
All Strength Day *Optional sled push, run wod at the end to get that cardio if you want it.
Warm up-
Run 800M
30 Ohs with pvc
20 Snatch balance with Pvc
10 Hang squat snatch
NOW grab and empty bar-
Coach will go over each movement then we will perform 20 of each with an empty bar or a pvc… as a class.
Overhead squat 5-5-5 reps
Snatch balance 3-3-3 reps
Hang squat snatch 1-1-1 reps
Scroll for scaling options.
Post loads to comments.
Compare to 170920.
Related:
• CrossFit WOD 180429 Tips With Pat Sherwood
• Overhead Squat Development With Pat Sherwood
• The Snatch Balance
• The Hang Snatch
Scaling
Most athletes will be able to perform this workout as prescribed. The number of reps decreases as movements become more complicated, which will help newer athletes become comfortable with squat snatches.
Optional Wod_
5 Rounds for time
1 Sled march- (March means this is as heavy as possible 50m, no possible way you should be able to run with it, load it up)
200 M run
1 Minute rest
Warm Up
3 Rounds 10 cal row
20 Double unders or attempts
Grab a bar-
Quick review of the clean
0-1 Minute 10 power position power cleans
1-2 Minutes 10 Hang Position power clean
2-3 Minutes 10 from the shin power cleans
Strength-
Take 5 Minutes to build up to your working weight for the following strength piece
5 sets of 4 touch and go power cleans. No misses. use the same heavy weight for all 5 sets.
Wod-
5 rounds for time of: (we will put limits on max attempts if you are struggling)
1 sub-0:45 250-m row
50 unbroken double-unders
If the row takes longer than 45 seconds, or if you trip up on your double-unders, redo it before moving back to the other exercise.
Scroll for scaling options.
Post time to comments.
Related:
• CrossFit WOD 180428 Tips With Pat Sherwood
• Fixing Common Rowing Errors
5 rounds for time of:
1 sub-0:45 250-m row
50 unbroken double-unders
If the row takes longer than 45 seconds, or if you trip up on your double-unders, redo that segment before moving back to the other exercise.
Scaling
If you’re unfamiliar with row pacing or a sub-0:45 time is unrealistic, row 250 meters at max effort in the warm-up, then add a few seconds to that to create your target time for the workout. This workout forces you to row at a near-maximum effort or it won’t count and you’ll have to repeat the work. Athletes who struggle with double-unders might want to switch to unbroken single-unders or reduce the number of double-unders each round.
Intermediate Option
5 rounds for time of:
1 sub-0:48 250-m row
100 unbroken single-unders
If the row takes longer than 48 seconds, or if you trip up on your single-unders, redo that segment before moving back to the other exercise.
Beginner Option
3 rounds for time of:
1 sub-0:55 250-m row
100 single-unders
If the row takes longer than 55 seconds, redo it before moving back to the other exercise.