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.

WOD 4.1.13

A little 13.4 motivation.

SKILL: 

1a) Pistols: 3x12 (alternating)

1b) Dubs: 3x30

CONDITIONING: 

21-15-9: 

Front squat, 135/95, 95/65; 

400m run 

*bar must be taken from the floor, no rack.

CASH-OUT:

Hollow Rocks: 3x50

*10 HR Push-ups every time you break within a set of 50. If you complete the set UB, perform 15 HR push-ups immediately following the hollow rock set.

Post time for Conditioning and total push-ups for Cash-out to comments.