Workout Of The Day

WOD for 11.13.2019

We have a CrossFit Benchmark today with “Jackie.” This is one of my personal favorite workouts. To start we will work a 3×5 Thruster. This will be pulled form the ground today. Loading is meant to be moderate with a focus on quality movement. The thruster is a power movement, meaning you should be carrying speed from the bottom of the squat all the way to the top of the press. This will be your focus. With “Jackie,” we have a fast paced push/pull workout. This one has been done several times in the past so look at your previous times and modifications to try for improvement in scaling or time.

STRENGTH

3x 5 Thruster

BENCHMARK WORKOUT

“JACKIE” FOR TIME 

1000m Row

50 Thrusters (45/35)|(35/15)

30 Pull-ups

COOL DOWN

FOR RECOVERY

3:00 Foam Rolling Upper Back
3:00 Foam Rolling Quads

WOD for 11.12.2019

We got three hard hitting sets coming at you today. Before we get to that though, we will be performing some Turkish Get-ups in an extended warmup. The weight on your dumbbell should be light today, something you can move seamlessly thorough the 14 reps with. For the workout, things may get a little spicy. You have three sets of cals on the bike or rower and alternating hang DB snatches. This is meant to be fast. We don’t want the athletes spend more than 3 minutes on either movement today so the weight on the dumbbell should be something that you could do unbroken when fresh. In the workout, you may break the reps up into 2-3 sets. Total time today with rest should be no more than 22 minutes.

EXTENDED WARM-UP

FOR QUALITY
14 DB Turkish Get-Ups (Light)*

*Alternate arms each rep. 1 rep includes the up and down portion.

WORKOUT
3 SETS
35/25 Cal Bike
40 Alt. Hang DB Snatch (50/35)|(35/20)

-Rest 2:00 b/t Sets-

WOD for 11.11.2019

U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, IA, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, IA. He was killed in action April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother and stepfather, Roger and Becky Poock; his father and stepmother, Jeff and Jeanie Nichols; and his brothers, Nick and Joe.

Happy Veteran’s Day today everyone! To celebrate all those that have served our country we have a Hero Workout with “Donny.” Before we tackle this monster though, we are going to work some TNG deadlifts in a strength session. We want the weight to get heavier than what we will be doing for the workout. Back to “Donny.” This is a high rep workout with 90 total deadlifts and 90 burpees. You will want to think about breaking up the deadlifts, 2-3 sets, and pacing the burpees early in this one. You will get the chance to pick up the intensity on the back end as the rep count start to go back up. The load on the barbell should be something that you could do 15 reps of unbroken.

STRENGTH

ON A 8:00 RUNNING CLOCK…
Build up to a Heavy Set of 5 Deadlift*

*Loading should be heavier than workout weight and all reps TNG.

HERO WORKOUT

“DONNY” 

FOR TIME 

21-15-9-9-15-21

Deadlift (225/155)|(155/105)

Burpee

WOD for 11.8.2019

Today was will have “You go, I go” style partner work. We will start with a strength session that you will do with your partner. The goal here is to focus on barbell cycling in the power snatch. The three reps are meant to be TNG and you should get heavier in weight than you intend to do for the workout. The workout is meant to be FAST, like 90% effort fast. Only one person will work at a time with the other resting. That being said, if you are feeling sore, tight or tired after your effort at 20.5 yesterday, please feel free to back off a bit and use this as an opportunity at an active recovery.

PARTNER STRENGTH

3 x3 Power Snatch

*Keep loading moderate and reps TNG for all three sets. Should be heavier than loading in the workout. Rest while your partner lifts.

PARTNER WORKOUT

IN TEAMS OF 2… 

12 ROUNDS FOR TIME 

3 Up-Downs

5 Power Snatch (115/75)|(75/55)

7 Box Jump (24/20)

9/7 Cal Bike

*P1 works while P2 rests. Partners alternate every full round. Each partner completes 6 rounds.

WOD for 11.8.2019

Today is our last CrossFit Open workout. 20.5 is……. Muscle Ups and Wall Balls. Here we go!!

For time, partitioned any way:
40 muscle-ups
80-cal. row
120 wall-ball shots, 20-lb. ball to 10 ft.

Time cap: 20 min.

WOD for 11.7.2019

Today is our last recovery Thursday of the Open Season. As always, if you are planning on bring it in Friday’s Open workout, today you want to focus on managing your intensity with manageable sets each minute as well as technique and full ROM. If you are not on the normal Open schedule and want to bring it today, this workout is designed in a way to bring up the intensity. Be sure to check out mains Thursday night to see what Dave Castro has in store for us this week.

RECOVERY WORKOUT 

EMOM x 24 MINUTES 

MIN 1 – Row for Cals

MIN 2 – AMRAP of 2 Hang Muscle Snatch + 2 OHS (45/35)|(35/15)

MIN 3 – Hollow, Superman, or Plank Hold

MIN 4 – DB/KB Filly Lunge (Light, Athlete Choice)*

MIN 5 – Slam Ball (30/20)|(20/10)

MIN 6 – Walking Rest**

*In DB/KB Filly Lunge, L-arm extended for rounds 1 & 3 and R-arm extended for rounds 2 & 4. Athlete can use any combination of equipment for the Filly Lunge or use Double KB or Double DB.

**During the walking rest…walk, breath, and recover.

WOD for 11.6.2019

We will be starting out today working on the skill of the rope climb, specifically our foot work. This can be done with full climbs or off a box. For the workout today, we have four different stations that will be set up as a four minute AMRAP. Each partner in the team of four will start at a different station, then rotate through all four. Note the burpee penalty in each station. Things could get interesting and fun!

SKILL

ON A 8:00 RUNNING CLOCK…
Practice Footwork on Rope Climb*

*Practice either in full climbs or seated on box

PARTNER WORKOUT

IN TEAMS OF 4… 

AMRAP x 4 MINUTES 

Double KB or DB Deadlift (Athlete Choice, AHAP)

*Everytime you break 3 Burpees

-Rest 1:00-

AMRAP x 4 MINUTES

Rope Climbs or Strict Pull-Up

*Everytime you break 2 Burpees

-Rest 1:00-

AMRAP x 4 MINUTES

Double Unders

*Everytime you break (or miss!) 1 Burpee

-Rest 1:00-

AMRAP x 4 MINUTES Cal Bike

*Each Partner starts on different stations and rotate during the rest.