X Four Three Fitness Is Now CrossFit Headway!!!

We are super excited to announce that we are now officially a CrossFit Affiliate!!! As of late last week, we are now CrossFit Headway! With that being said, starting next week (Monday 6.3.13) WODs, news, recipes, etc... will now be posted at www.crossfitheadway.com

Also, please check out all of our new social media pages that should be up and running over the next few weeks. Please like us/follow us/subscribe to us on Facebook, Pinterest, YouTube, and Instagram. All of our links can be found in the top right hand corner on www.crossfitheadway.com

WOD 5.30.13

Photo courtesy of 59percentoverweight.blogspot.com

STRENGTH:

Back Squat: 5 @ 55%, 5 @ 65%, 5 @ 70%, 5 @ 75%, 5 @ 85%-rest 1:00
Shoulder Press: 5 @ 55%, 5 @ 65%, 5 @ 70%, 5 @ 75%, 5 @ 85%-rest 1:00


CONDITIONING:

From CF Invictus

4 rounds:

400 Meter Run
10 Burpees
60 Dubs (120 singles)
-Rest 1 minute after first set, 2 minutes after second, and 3 minutes after third.

Post loads and and total working time to comments.

WOD 5.29.13

SKILL:

1a) GHD Sit-ups: 3x15
1b) Superman holds: 3xME
-rest 1:00


CONDITIONING:

10 minute AMRAP:

20 SDHP, 75/45#
20 Split jumps

Post rounds/reps to comments.

WOD 5.28.13

STRENGTH:

7x2 Snatch First Pulls DEMO + 1 Snatch Deadlift DEMO + 1 Hang Snatch DEMO-Heavier than 5.14.13, rest 1:00
*There is a 3 second pause at the knees for each Snatch First Pull. After the 3 second pause for the 2nd Snatch First Pull, perform 1 Snatch Grip Deadlift, then perform 1 Hang Snatch.


CONDITIONING:

For Time:

20 KBS, 24/16kg
20 Goblet squats, 24/16kg
20 DB Push presses, 50/ 30#
100 Double-unders (300 Singles)
20 DB Push presses, 50/30#
20 Goblet squats, 24/16kg
20 KBS, 24/16kg

Post loads and time to comments.

WOD 5.27.13

SKILL:

1) Rope climbs: 5x1-rest 1:00
2) Double-unders: 3x20-rest1:00


CONDITIONING:

Team WOD

4 rounds:

2 Rope climbs
4 Cleans, 185/125#, 125/95#, 95/65#
*1 round=both team members complete 2 rope climbs and 4 cleans. One person rests while the other person completes their half of the round. Team members must tag each other before the next person starts.

Post time to comments.

WOD 5.24.13

CONDITIONING:

6x200m sprint-rest 2:00 between each sprint. Each sprint should be at 100% effort.

CASH-OUT:

Pick one depending upon your skill level.

1) 3xME Shoulder touches
or
2) 3xME HSPU
or
3) 3xME HS walk for distance
-rest as needed between sets

Post times and reps for the Cash-out sets to comments.

WOD 5.23.13

Image courtesy of exercisegoals.com
The front rack barbell step-up.

STRENGTH:

Front Squat: 1 @ 70 %, 1 @ 75%, 1 @ 85%, 1 @ 95, 1 @ 100-101%-rest 1:00
Push Press: 1 @ 70 %, 1 @ 75%, 1 @ 85%, 1 @ 95, 1 @ 100-101%-rest 1:00


CONDITIONING:

4 minute AMRAP:

8 Alternating front rack step-ups, 24/20"; 95/65#, 65/45#
12 Clean and Jerks, 95/65#, 65/45#
-rest 2:00

3 minute AMRAP:

6 Alternating front rack step-ups, 24/20"; 95/65#, 65/45#
9 Clean and Jerks, 95/65#, 65/45#
-rest 1:00

2 minute AMRAP:

4 Alternating front rack step-ups, 24/20"; 95/65#, 65/45#

6 Clean and Jerks, 95/65#, 65/45#


CASH-OUT:

3xME Strict Pull-ups-rest as needed between sets
* Once you drop off the bar, the set is over.

Post loads, rounds/reps for each AMRAP, and total pull-ups to comments.

WOD 5.22.13

Photo courtesy of sagecrossfit.wordpress.com

SKILL:

1a) Muscle-ups: 3x10
1b) Hip Extensions: 3x20
-rest 1:00


CONDITIONING:

5 rounds for total reps:

Snatch @ 80%
HSPU

*ME snatches. Take no more than 3-5 seconds to reset between reps. Once you fail on the snatches, move immediately to the HSPU. You have 1 mulligan of less than 3 reps per round on the HSPU.

Post total reps for snatches and HSPU to comments.

WOD 5.21.13

Photo courtesy of rxreview.com

STRENGTH:

5x3 Clean First Pulls DEMO + 1 Pause Clean DEMO + 1 Jerk-Heavy, but perfect, rest 1:00
*There is a 3 second pause at the knees for each Clean First Pull. After the 3 second pause for the 3rd Clean First Pull, lower the bar to the ground, perform one more Clean First Pull and then immediately after the 3 second pause, perform a clean + 1 Jerk.


CONDITIONING:

From CrossFit Sine Pari

3 rounds:

6 minutes to RUN 400m, then with the remaining time...

AMRAP:

6 KBS, 24/16kg
6 TTB/KTE
6 Ring dips
-rest 1:30 between rounds

*If time expires before you complete a full round, start on the same movement you were on when time expired for the following AMRAP.

Post loads and rounds/reps to comments

WOD 5.20.13

Photo courtesy of ickbgirls.com

SKILL:

1a) KB Snatches: 3x10 (5L/5R)-medium/heavy
1b) Pistols: 3x20 (alternating)
-rest 1:00


CONDITIONING:

For time:

20 KB Snatches (alternating), 24/16kg
15 CTB Pull-ups
200m run
14 KB Snatches (alternating), 24/16kg
10 CTB Pull-ups
200m run
10 KB Snatches (alternting), 24/16kg
5 CTB Pull-ups
200m run

Post time to comments.

WOD 5.17.13

CONDITIONING:

Alternating Tabata (8 rounds-20 seconds of work, 10 seconds of rest.):

HSPU
Burpess

Post Tabata score for each movement to comments.

WOD 5.16.13

STRENGTH:

Back Squat: 3 @ 65%, 3 @ 70%, 3 @ 75%, 3 @ 85%, 3 @ 95%
Push Press: 3 @ 65%, 3 @ 70%, 3 @ 75%, 3 @ 85%, 3 @ 95%


CONDITIONING:

3 rounds for total reps: ala "Fight Gone Bad"

1:00 of Ring Rows
1:00 of Push Presses, 95/65, 65/45
1:00 of Sit-ups
1:00 of KBS, 24/16kg, 16/12kg
-rest 1:00

Post loads and total reps to comments.

WOD 3.15.13

SKILL:

1a) Duck Walks: 3x5 (5 steps forward/5 steps back=1 rep)
1b) Rope Climbs: 3x3
1c) Double-unders: 3xME in 1:00
-rest 1:00


CONDITIONING:

"Burpee Fran"

21-15-9:

Thrusters, 95/65, 65/45
Burpees

Post time to comments.

WOD 5.14.13

STRENGTH:

Week 1/Month 2

5x3 Snatch First Pulls DEMO + 1 Pause Snatch (at the knees) DEMO-Heavy, but perfect, rest 1:00

*There is a 3 second pause at the knees for each Snatch First Pull. After the 3 second count for the 3rd Snatch First Pull, perform 1 Pause Snatch. The Pause Snatch starts from the ground. Essentially, you will perform 4 Snatch First Pulls, but at the top of the 4th rep, finish with a snatch at the knees after the 3 second pause.


CONDITIONING:

7 minute AMRAP:

7 Pull-ups
14 Box jumps, 24/20"
21 KBS, 24/16kg, 16/12kg

Post loads and rounds/reps to comments.

WOD 5.13.13

I promise you don't have to wear a singlet like this guy for the squats today. Unless you want to.

SKILL:

1a) HSPU: 3x10
1b) Toes to bar: 3xME
-rest 1:00


CONDITIONING:

"Nancy"

5 rounds for time:

400m run
15 Overhead Squats, 95/65, 65/45

Post time to comments.

WOD 5.10.13

Image courtesy of 100squatsaday.com

3 rounds:

3 minute AMRAP:

10 Burpees
15 Sit-ups
25 Squats
-rest 1:00 between each AMRAP

Post rounds/reps for each of the 3 AMRAPs to comments.

WOD 5.9.13

Image courtesy of crossfitbreakthrough.tabatatimes.com

So, what are everyone's thoughts on the Regional WODs?


STRENGTH:

1) Front Squat: 5 @ 55%, 5 @ 65%, 5 @ 70%, 5 @ 75%, 5 @ 85%-rest 1:00

2) Jerk: 5 @ 55%, 5 @ 65%, 5 @ 70%, 5 @ 75%, 5 @ 85%-rest 1:00


CONDITIONING:

Partner/Team WOD

12 minute AMRAP:

Person A:
Row for calories

Person B:
Driveway waiter's walk, 24/16kg, Right arm
15 TTB
Driveway waiter's walk, 24/16kg, Left arm

Person C: 30 Double-unders (90 singles)

*This WOD is scored by total team calories on the row. Once both Person B and Person C are finished their movements, all athletes will rotate to the next station. Person A will now complete the waiter's walk and TTB, Person B will complete the Dubs, and Person C will row for calories. Continue this rotation until time expires.

WOD 5.8.13

SKILL:

1a) Double-unders: 3x50
1b) HSPU: 3x10


CONDITIONING:

5 rounds for total working time:

"Helen" interval:

400m run
21 KBS, 24/16kg
12 Pull-ups

Post time to comments.

WOD 5.7.13

STRENGTH:

7x2 Clean First Pulls DEMO + 1 Clean Deadlift DEMO + 1 Hang (mid-thigh) clean DEMO+ 1 Jerk-Same weight of heavier than 4.23.13 - rest 1:00


CONDITIONING:

From Competitor's WOD

3 rounds:

20 Front squats, 135/95, 95/65
20 Burpees
20 Toes to bar

Post loads and time to comments.

WOD 5.6.13

Courtesy of bestkettlebellworkout.com

SKILL:

1a) GH raises: 3x15
1b) DB or KB Turkish Get-up: 3x3 (3L/3R)-heavy
1c) Plank holds: 3x45 seconds
-rest 45 seconds


CONDITIONING:

From CrossFit Dewitt

15 minute AMRAP:

3 CTB pull-ups/6 Pull-ups
6 Clapping Push-ups/12 HR Push-ups
12 Jumping squats

Post rounds/reps to comments.

WOD 5.3.13

Not sure if this is true or not. If anyone can confirm this, please post in the comments. Have a great weekend!!!

CONDITIONING:

3 rounds:

400m run
30 Jumping squats
20 Sit-ups

Post time to comments.

WOD 5.2.13

STRENGTH:

Back Squat: 1 @ 70%, 1 @ 75%, 1 @ 85%, 1 @ 95%, 1 @ 100-101%
Push Jerk: 1 @ 70%, 1 @ 75%, 1 @ 85%, 1 @ 95%, 1 @ 100-101%


CONDITIONING:

5 rounds for weight:

5 DB Deadlifts
5 DB Hang Power Cleans
5 DB Push Presses
5 DB Squats
*Perform each round unbroken. Keep rests after each round between 60-90 seconds.

Post loads for the STRENGTH, as well as for each of the 5 CONDITIONING rounds to comments.

WOD 5.1.13

Image courtesy of strengthofsuperior.blogspot.com

SKILL:

1a) Superman Holds: 3x45 seconds
1b) Parallette L-sit: 3x25 seconds
1c) GHD Sit-ups: 3x15
-rest 1:00


CONDITIONING:

6 rounds for total working time:

20 Push-ups
20 Squats
50m Sprint
-rest 1:1

Post total working time to comments.

WOD 4.30.13

Photo courtesy of crossfitsouthbay.com

STRENGTH:

7x2 Snatch First Pulls DEMO + 1 Snatch Deadlift DEMO + 1 Hang snatch (mid-thigh) DEMO-Same weight or heavier than 4.16.13-rest 1:00


CONDITIONING:

7 minute AMRAP:

"Fran" Ladder:

3 Thrusters, 95/65, 65/45
3 Pull-ups
6 Thrusters, 95/65, 65/45
6 Pull-ups
9 Thrusters, 95/65, 65/45
9 Pull-ups
12 Thrusters, 95/65, 65/45
12 Pull-ups
etc by 3 until time expires

Post loads and rounds/reps to comments.

WOD 4.29.13

SKILL:

1a) Pull-ups: 3xME

1b) Ring dips: 3x10

CONDITIONING:

10 minute AMRAP:

10 Ring rows
15 Box jumps, 24/20"
20 Pistols, alternating

Post rounds/reps to comments.

WOD 4.26.13

Photo courtesy of roughstrength.com

CONDITIONING:

1 minute AMRAP:

HSPU

-then (no rest)

5 minute AMRAP:

25' Bear walk
25 Hollow rocks

-then (no rest)

1 minute AMRAP:

HSPU

Post rounds/reps for each AMRAP to comments.

WOD 4.25.13

STRENGTH:

Front Squat: 3 @ 65%, 3 @ 70%, 3 @ 75%, 3 @ 85%, 3 @ 95%

Push Press: 3 @ 65%, 3 @ 70%, 3 @ 75%, 3 @ 85%, 3 @ 95%


CONDITIONING:
From CrossFit Main Line

"Death by 10 Meters!"

Run 10m on the 1st minute
20m on the 2nd minute
30m on the 3rd minute
etc...until the meters can't be completed.

*Score total successful consecutive meters ran
If you fail, rest 1 minute and then start back at 10m.

20 minute time limit.

Post total consecutive meters to comments.

WOD 4.24.13

Leaves these at home and come work on the real thing!

SKILL:

1a) Pull-ups: 3xME

1b) Hip Extensions: 3x20


CONDITIONING:

EMOM for 10 minutes:

ODD: 1 Hang clean + 1 Front Squat @ 70%
EVEN: 15 Dubs (30 singles)

Post load to comments.

WOD 4.23.13

Photo courtesy of allthingsgym.com

STRENGTH:

5x3 Clean First Pulls DEMO + 1 Hang (mid-thigh) Clean  DEMO + 1 Jerk-Heavy but perfect, rest 1:00
*There is a 3 second pause at the knees for each Clean First Pull. After the 3 second pause on the 3rd Clean First Pull, stand up completely and then slowly lower the bar to the hang position (mid-thigh) and perform 1 Hang Clean + 1 Jerk.


CONDITIONING:
From CrossFit Sine Pari

For time, in any order:

100 Squats
80 Sit-ups
60 Walking Lunges
40 Burpees
1 mile run

Post time and the order you chose to complete the movements in to comments.

WOD 4.22.13

SKILL:

1a) Rope Climbs: 3x3

1b) Strict Toes to bar: 3x10 (if still learning, kipping is allowed)

1c) Pistols: 3x12 (alternating)


CONDITIONING:

3 rounds:

10 DB Push Presses, 50/30#, 30/20#
15 Burpee over-the-box jumps, 20"

Post time to comments.

WOD 4.19.13

CONDITIONING:

PART 1
Rotating Tabata-8 rounds of:

Push-ups
Sit-ups
Squats

PART 2

Rest 1:30 after the Tabata, then run 800m. This should be an all out effort.

Post Tabata score for each movement and time for the run to comments.

WOD 4.18.13

Check out these running tips from Tabata Times! Also, check this helpful article out too to help prevent injuries. You better check yo self before you wreck yo self!!!

STRENGTH:

Back Squat:
5 @ 55%, 5 @ 65%, 5 @ 70%, 5 @ 75%, 5 @ 85%-rest 1:30

Shoulder Press:
5 @ 55%, 5 @ 65%, 5 @ 70%, 5 @ 75%, 5 @ 85%-rest 1:30


CONDITIONING:
From Outlaw CrossFit

4 rounds for total time:

12 HSPU
400m run
-rest 1:1

*20 minute cap

Post loads and time to comments.

WOD 4.17.13

SKILL:

1a) Ring Dips: 3x10-rest 1:00

1b) HSPU: 3x10-rest 1:00


CONDITIONING:

TEST:

1) 300m run

2) Bench Press: 10 minutes to establish a 1RM

3) 1:00 AMRAP: Sit-ups

4) 2400m run

Post results to comments.

WOD 4.16.13

STRENGTH:

5x3 Snatch First Pulls  DEMO 1 DEMO 2 + 1 Low-hang Snatch DEMO-Heavy but perfect, rest 1:00
*The Snatch First Pulls that we are going to perform are in between DEMO 1 and 2 (at the knees, not above or below).

*1 full set will consist of 3 Snatch First Pulls with a 3 second pause at the knees for all 3 Pulls. At the top of the 3rd Pull, perform 1 Low-Hang Snatch. Yes, the Low-Hang Snatch is a full squat snatch. The Low-Hang Snatch starts right where the First Pull ends.

CONDITIONING:

3 rounds:

400m run
10 Deadlifts @ 75%
10 Box jumps, 24/20"

Post loads and time to comments.

WOD 4.15.13

Just make sure the bacon is all natural and nitrate free!

SKILL:

1) Parallette L-sits: accumulate 2:30

2) Dubs: 3xME, you get 1 mulligan if you get less than 15 (if still learning-2x50)


CONDITIONING:

10 minute AMRAP:

5 CTB Pull-ups
15 Sit-ups
25 Overhead Walking Lunges, 45#

Post time rounds/reps to comments.

WOD 4.12.13

Image courtesy of crossfitnorthpacific.com

CONDITIONING:

"Death by Burpees":

1 Burpee on the first minute
2 Burpees on the second minute
3 Burpees on the third minute
etc...
*Work until the end of minute 15. If you can't complete the required number of Burpees for a given minute, start over at 1 Burpee and continue the ladder until the end of minute 15 is reached.

Post total minutes if not completed UB to comments.

WOD 4.11.13

Good deadlift!
Image courtesy of crossfitcsa.com

Bad deadlift!
Image courtesy of wilfleming.com

SKILL:

1a) Ring dips: 3x8

1b) Strict Pull-ups: 3xME

1c) Hip Extensions: 3x20


CONDITIONING:

For time: 10 minute cap.

30 Deadlifts, 275/185, 185/135, 135/95
400m run
30 Deadlifts, 275/185, 185/135, 135/95

Post total number of pull-ups and time to comments.

WOD 4.10.13

Photo courtesy of gymnasticswod.com

SKILL:

1) L-hang: accumulate 2:00

2) Handstand holds: 3xME-rest 30 seconds


CONDITIONING:

EMOM for 12 minutes:

ODD: 1 Power snatch + 1 Hang snatch OR 1 Power clean + 1 Hang clean and jerk @ 75%
EVEN: 1 Driveway shuttle run (down and back=1) * these shuttles should be all out efforts.

Post load to comments.

WOD 4.9.13

Here are some tips for 13.5 from Tabata Times!!!

SKILL:

15 minutes of:

1) Thruster technique/practice-dubs and trips @ 50%

2) Pull-up/CTB technique/practice


CONDITIONING:

Reebok CrossFit Games Open WOD 13.5

MEN - includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 4 minutes of:
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 4 minutes of:
65 pound Thruster, 15 reps
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

MASTERS MEN - includes Masters Men 55+
Complete as many rounds and reps as possible in 4 minutes of:
65 pound Thruster, 15 reps
15 Chin over bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

MASTERS WOMEN - includes Masters Women 55+
Complete as many rounds and reps as possible in 4 minutes of:
45 pound Thruster, 15 reps
15 Jumping chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

Post total reps to comments.

WOD 4.8.13

Image courtesy crossfitaustin.com

SKILL:

1a) GHD Sit-ups: 3x15

1b) GH Raises: 3x15

1c) Superman holds: 3x1:00
-rest 1:00


CONDITIONING:

From www.competitorswod.com

5 rounds for time:

200m run
35 Double-unders (70 singles)

Post time to comments.

WOD 4.5.13

Image courtesy of benjaminfaler.com

CONDITIONING:

Row or Bike: 3x1000m
-rest 1:1 
*25 burpee penalty for every set that deviates +/- 5 sec. from the fastest set. All work should be at 80-90% RPE (Rate of Perceived Exertion)

If you don't have access to a rower or bike, run: 3x800m with a rest of 1:1. The same burpee penalty still applies.

Post times to comments.

WOD 4.4.13

SKILL: 

1a) HSPU: 2x8
1b) Strict Pull-ups: 2xME
1c) GH Raises: 3x15


CONDITIONING:

For time:

400m run

-then (no rest)

3 rounds of "Cindy":

5 Pull-ups
10 Push-ups
15 Squats

-then (no rest)

200m run

-then (no rest)

3 rounds of "Cindy":

5 Pull-ups
10 Push-ups
15 Squats

-then (no rest)

400m run

Post time to comments.

WOD 4.3.13

Does anyone have any predictions for 13.5? It's the last Open WOD. It's been fun! I don't know about you, but I already can't wait until next year!!! 

SKILL: 

1a) Hip extensions: 3x15

1b) Ring Rows: 3x10

CONDITIONING: 

3 minute AMRAP: 

10 yard Sled Pull Shuttles for max distance

-rest 1:00

5 minute AMRAP: 

5 Burpees

10 Sit-ups

-rest 1:30

7 minute AMRAP: 

5 Power Snatches, 135/95, 95/65, 65/45

10 Box jumps, 24/20”

Post total distance for sled pull and rounds/reps for both AMRAPs to comments.

WOD 4.2.13

Image courtesy of CrossFit Foggy Bottom

SKILL:

1) 10 minutes of Clean technique/practice

2) 10 minutes of Split jerk technique/practice



CONDITIONING: Check out all of the movement standards HERE, as well as the helpful tips from the fine people at Tabata Times!

WORKOUT 13.4

MEN - includes Masters Men up to 54 years old
Complete as many reps as possible in 7 minutes following the rep scheme below:
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

WOMEN - includes Masters Women up to 54 years old
Complete as many reps as possible in 7 minutes following the rep scheme below:
95 pound Clean and jerk, 3 reps
3 Toes-to-bar
95 pound Clean and jerk, 6 reps
6 Toes-to-bar
95 pound Clean and jerk, 9 reps
9 Toes-to-bar
95 pound Clean and jerk, 12 reps
12 Toes-to-bar
95 pound Clean and jerk, 15 reps
15 Toes-to-bar
95 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

MASTERS MEN - includes Masters Men 55+
Complete as many reps as possible in 7 minutes following the rep scheme below:
115 pound Clean and jerk, 3 reps
3 Toes-to-bar
115 pound Clean and jerk, 6 reps
6 Toes-to-bar
115 pound Clean and jerk, 9 reps
9 Toes-to-bar
115 pound Clean and jerk, 12 reps
12 Toes-to-bar
115 pound Clean and jerk, 15 reps
15 Toes-to-bar
115 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

MASTERS WOMEN - includes Masters Women 55+
Complete as many reps as possible in 7 minutes following the rep scheme below:
65 pound Clean and jerk, 3 reps
3 Toes-to-bar
65 pound Clean and jerk, 6 reps
6 Toes-to-bar
65 pound Clean and jerk, 9 reps
9 Toes-to-bar
65 pound Clean and jerk, 12 reps
12 Toes-to-bar
65 pound Clean and jerk, 15 reps
15 Toes-to-bar
65 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

My 13.4 tips:

-Hook grip, hook grip, hook grip!!! Every single solitary clean and jerk rep should employ the hook grip! Your forearms and grip will thank you!!!

-Keep your hips low on the clean. High hips takes your legs out of the movement and will most certainly fatigue the lower back, which could hinder your toes to bar reps in the later rounds.

-Power clean every rep. The weight might be light enough to muscle clean, but this WOD is a burner and you’ll want to conserve as much energy as possible to sprint toward the finish. The muscle clean will end making you work harder for each clean. If the weight is heavy for you, a full clean (squat) should be a last ditch effort. This style clean takes a lot of effort and wastes a lot of time. Use it if and only if you feel a failed reps is eminent.

-Jerk it!!! Get your mind out of the gutter! That is, push jerk the weight after the clean, do not push press the bar and sure as hell don’t strict press it! If failure is eminent, split jerk it. Just remember to bring your feet back together before you lower the weight!

-However you decide to break the C&J reps up, as soon as the bar stops bouncing on the ground, pick it right back up!!! There is very little time for rest. Your rest will be in between reps/sets of C&J and the quick transitions from the bar to the pull-up bar and back.

-Go with a slightly wider grip than your pull-up grip for the toes to bar. Why? Just like the HSPU, the wider your hands, the shorter the range of motion. In this case, you’ll be a little closer to the pull-up bar with a slightly wider grip. Just not so wide that your grip is adversely affected. A wider grip will also make it easier to keep the standard of both feet touching the bar between the hands.

-Chalk up before 3-2-1-GO!. Don’t waste time chalking up until at least the round of 12. If you need chalk before that, you didn’t use enough or apply right before the WOD. Practice that for next year! Good luck!!!

Post total reps to comments.