6.30.18

Saturday

Pride WOD

Harvey Milk - died 11/27/1978

Run 1 mile

Then 12 Days of Christmas style

11 pullups

27 double unders

19 burpees

78 situps

100 air squats

Then Run 800m

If you have a vest, wear it!

45 min cap

6.29.18

Friday

Snatch

8 minute EMOM

Start at 75% Build to heavy


MetCon

5 rounds

10 OHS 135/95 lbs

15 toes to bar

200 meter run (out front door, to stop sign and back)


20 minute cap

6.28.18

Thursday

Skill: Turkish Get Up

Conditioning: Row 5k

Every 2 minutes stop and do 10 cartwheels unless you want to row for time. 


15 Minutes Mobility

6.27.18

Wednesday

8 minute EMOM

1 Clean and Jerk at 74%

Pause in jerk catch 2 seconds

Build by Feel or stay at 74%. 6 burpee penalty on fails!

Use 3 pound pads for any bars above 185 lbs



MetCon

Teams of 3

Run 800 meters together

Then

9 Rounds Relay Style

15 Push-ups

10 Dumbbell Box Stepovers 50/35

Then

Run 800 meters together


If you have a weight vest, wear it!

6.26.18

Tuesday

Gymnasty Skill 8 minute EMOM

M1) 30 second Freestanding Hand/Headstand

M2) 5 Muscleups


Scaled

M1) Crow Position

M2) 6 pulls + 6 pushes


MetCon

For Time

50 American Swings 32/24kg

50 HSPU

50 Burpees

50 Foot Handstand Walk

Starting with and every minute on the minute stop and do 15 double unders (:15 struggle unders)

18 minute cap

6.25.18

Monday

Front Squat

0:00-2:00 5@54%

2:00-4:00 4@64%

4:00-6:00 3@74%

6:00-8:00 2@84%

8:00-11:00 2@89%

11:00–14:00 1@93%

14:00-16:00 Heavy Walkout@110% (10 seconds)

16:00-20:00 Heavy Single only if 93% felt good. Otherwise call it a day!


MetCon

0:00-5:00

For Time

10-8-6-4-2

Pistols

Pull-ups


5:00-10:00

For Time

30 DB Thrusters 50/35


*Both pieces start with and EMOM 4 burpees.

Score is individual for eace piece. Score is time to completion or reps completed

6.23.18

Saturday

Teams of 3

Run 800m together

Then

12 Rounds Relay Style

20 wall balls

20 box jump overs

Then

Run 800m together


If you have a weight vest, wear it

35 min Cap



Buyout

3 minutes Max Effort Toes to Bar

6.22.18

Friday

Snatch Consistency Work

0:00-2:00 Every 30 seconds x 4

1 snatch at 76%

2:00-3:00 Rest

3:00-6:00 Every 45 seconds x 4

1 snatch at 82%

6:00-8:00 Rest

8:00-12:00 EMOM

Build to Heavy by Feel (83-90%+)

Fail = 6 burpees


MetCon

16 minute EMOM

1) 5 OHS @ 76% Snatch

2) 5-8 Muscleups

3) 10 DB Box StepOvers 50/35

4) 25 Foot HS Walk


Scaled

1) 5 OHS @ First weight used during Snatch EMOM

2) 6-8 Pullups/Ring Rows + Dip/Pushups

3) 10 DB BoxStepover 35/20

4) 2 Pike around box

6.21.18

Thursday

28 minutes at Steady Pace

Run 800m

10 cartwheels

10 KB Windmills

Row 1000m

20 Cossack squats

20 hollow rocks

 

15 Minutes Mobility

6.20.18

Wednesday

8 minute EMOM

1 Clean and Jerk at 72%

Pause in jerk catch 2 seconds

Build by Feel or stay at 72%. 6 burpee penalty on fails!

Use 3 pound pads for any bars above 185 lbs


MetCon

For Time

2 minutes on, 1 minute off until complete

20-18-16-14-12-10 DB Lunges (50/35)

50 dubz after each set


18 minute Cap including rest

6.19.18

Tuesday

Skill: Handstand Lower Body Control

Headstand Toe to Floor to Reverse Hip Extension

Handstand Box Reverse Hyper

Gymnasty Skill 9 minute EMOM

M1) Kipping HSPU Practice

M2) Muscleup Progression

M3) Handstand Walk Practice


Athletes should pick up where they left off last week in terms of HS progression. Keep reps on HSPU and MU less than 4 each round.


MetCon

Run JT, RUN

For Time

Run 800m

21 HSPU + Ring Dips + Pushups

Run 800m

15 HSPU + Ring Dips + Pushups

Run 800m

9 HSPU + Ring Dips + Pushups

Run 800m


If you have a weight vest, wear it!

24 minute Cap


Scales

600m run

HSPU - Seated DB Press

Ring Dips - Banded Ring Dips or Box Dips

6.18.18

Monday

Front Squat

0:00-2:00 5@52%

2:00-4:00 4@62%

4:00-6:00 3@72%

6:00-8:00 2@82%

8:00-10:00 2@87%

10:00–12:00 1@92%

12:00-14:00 Heavy Walkout@110% (10 seconds)

14:00-20:00 Heavy Single by Feel. If the grease is hot, cook!


MetCon

For Time

Rx

40 pistols

30 pullups

20 DB Thrusters 50/35

10 DB Facing Burpees


Scaled

40 high box step ups with controlled eccentric

30 ring Rows / jumping pullups

20 DB Thrusters 35/20

10 DB Facing Burpees


10 minute CAP

6.15.18

Friday

Snatch Consistency Work

0:00-3:00 Every 30 seconds x 6

1 snatch at 75%

3:00-4:00 Rest

4:00-7:00 Every 45 seconds x 4

1 snatch at 80%

7:00-8:00 Rest

8:00-12:00 EMOM

Build to Heavy by Feel (80-90%+)

Fail = 6 burpees


MetCon

100 double unders

Then

4 rounds for time

5 Hang snatch 165/115 lbs

15 chest to bar pullups


These are hang SQUAT snatches. Power = no rep

Scale Hang Snatches to 75% of your snatch

Sub regular pullups, jumping pullups, or ring Rows  

 

6.14.18

Thursday

Cardio Party

Every 5:00 for 30 minutes alternate between

A) Row 1000 meters

B) Run 800 meters

C) AMRAP

10 overhead reach to toe touch

10 cartwheels

15 second L Sit

20 lateral wall balls

20 Cossack squats

6.13.18

Wednesday

Oly Skill - Clean to Jerk Hand Placement Transition

8 minute EMOM

1 Clean and Jerk at 70%

Pause in jerk catch 3 seconds

Build by Feel or stay at 70%. Todays focus is perfect movement so don’t be a jabronie! 6 burpee penalty on fails!

MetCon

20 Minute EMOM

Rx

1) 10 DB Box Stepovers 50/35

2) 15 Toes to Bar

3) 20/16 calorie row

4) Rest

Scaled

1) 35/20 lbs

2) 15 knees to hips

3) 15/12 Calories

4) Rest

6.12.18

Tuesday

Skill: Muscleup - Toenail Progression

https://youtu.be/AQpIb3cQw1E

Gymnasty Skill 9 minute EMOM

M1) Kipping HSPU Practice

M2) Muscleup Progression

M3) Handstand Walk Practice


Athletes should pick up where they left off last week in terms of HS progression. Keep reps on HSPU and MU less than 4 each round.


MetCon

On a Running Clock

0:00-6:00

10-8-6-4-2

Strict HSPU

Pistols

6:00-12:00

5-4-3-2-1

Strict Muscleups

100m row after each set of MU

12:00-18:00

4 rounds

50 double unders

25 foot handstand walk


Score each Couplet as time or reps completed.

Kipping is permitted if athletes can’t do strict.


Scales

HSPU: pike pushups / seated Z press

Muscleups: pullups / banded pullups  + dips / push-ups

Dubz: 45 seconds struggle unders

HSW: Pike around box

6.11.18

Monday

Front Squat

0:00-2:00 5@50%

2:00-4:00 4@60%

4:00-6:00 3@70%

6:00-8:00 2@80%

8:00-10:00 2@85%

10:00–12:00 1@90%

12:00-14:00 Heavy Walkout@110% (10 seconds)

14:00-20:00 Heavy Single by Feel. If the grease is hot, cook!




MetCon

Asbury Prep

Teams of 3 Relay Style - 10 minute AMRAP

10 lateral burpees over Bar

Max Effort Thrusters 115/75 lbs

Partner up with people close to your fitness level. Have best athlete go first to increase chances of getting 3 rounds each.


Score is total thrusters completed

6.9.18

Saturday

Teams of 3

Run 1 mile as team

Then

300 double unders

150 wall balls

120 calorie row

90 burpee box facing jump overs

Then

Run 600m together

If you have a weight vest, wear it. (Remove for Dubz)

6.8.18

Friday

Snatch Consistency Work

0:00-4:00 Every 30 seconds x 8

1 snatch at 72%

4:00-6:00 Rest

6:00-10:00 EMOM

Build to Heavy by Feel (80-90%+)

Fail = 6 burpees


MetCon

CrossFit Open 15.2

Every 3 minutes for as long as possible complete:

0:00-3:00

2 rounds

10 overhead squats 95/65

10 chest-to-bar pull-ups

3:00-6:00

2 rounds

12 OHS + 12 C2B

6:00-9:00

2 rounds

14 OHS + 14 C2B

Etc., following same pattern until you fail to complete both rounds

9:00-12:00 = 2x(16+16)

12:00-15:00 = 2x(18+18)

15:00-18:00 = 2x(20+20)

18:00-21:00 = 2x(22+22)

6.7.18

Thursday

Active Recovery

25 minutes at Steady pace

4 Turkish Get UPS

10 cartwheels (5/side)

10 windmills (5/side)

20 Cossack squats

20 lateral wall balls

20 second plank right

20 second plank left

800m run / 1000m row


15 Minutes Mobility / Mashing