Sunday 170226

Strength:
a.) 200m DB Farmers Carry AHAP (as heavy as possible–aim for 70s/50s), then Bench Press 3-3-3-3
b.) Build up to a 1RM yoke carry x 50′
c.) Warm up for WOD

MetCon:
“3-2-1 Benchmark WOD”
Complete 3-2-1 reps of the following movements in the order specified–
Back Squat AHAP
Power Clean AHAP
Strict Press AHAP
Then, Run 1 mile

This WOD should be completed within 15 minutes, 4-6 minutes inside with the remainder of time spent running the mile.  Athletes will have three barbells, one for each movement set up (back squat and strict press can be from the rack).  Athletes will perform 3 back squats, 3 power cleans, 3 strict press, then 2 back squats, 2 power cleans, etc. down to 1. Then, you will run 1 mile.  

Weights chosen should be heavy–Aim for 80-90% of your 1 RM.

This is a benchmark CrossFit Strongman WOD and will be repeated, so please keep track of your scores!

Sunday 170219

Strength:
Bench Press 20-15-10 (same weight for all sets)

1-on-1 Skill Work:
Log Bar and other movements in the MetCon as needed

MetCon:
“Strongman Gone Bad!”*
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Axle deadlift, 125 pounds (Reps)
Yoke, 100′ total
Box Jump, 20″ box (Reps)
Log Press, empty (Reps)
Tire Flips (Reps)
Rest 1 minute

Athletes work for one minute max reps unless otherwise noted before moving to the next station.  Rest 1 minute in between rounds.

*Scale as needed.

Sunday 170212

Strength:
a.) Bench Press 5-5-5-5
b.) Establish a 1RM unbroken backward sled drag x 50′
     50 is redline to redline. 

1-on-1 Skill Work: 
Keg Clean and Press

Skill Work:
Atlas Stones

MetCon:
“The Chief”
Max rounds in 3 minutes of:
3 Stones to Shoulder (93/73)
6 Push-ups from Stone
9 Squats

Rest 1 minute.
Repeat for a total of 5 cycles.

Sunday 170205

Strength:
a.) Bench Press 5-5-5-5
b.) Establish a 1RM unbroken forward sled drag x 50′
     50 is redline to redline.
c.) “Death by Yoke Carry
Start with an empty yoke and carry it 50′
Every minute on the minute add 30 pounds to the yoke and carry it 50′. Continue this process until you fail.

Post final weight to comments.

Sunday 171015

Strength:
a.) Deadlift 3-3-3-3-3 (work up to your heaviest set of 3)
b.) 2×50′ AHAP Farmers Handle Carries

MetCon:
“Hayden”
**30 minute time cap**
30 push jerks (from a rack) with 2 tire flips EMOTM
then — (no rest in between the jerk and the bench)
30 bench presses with 2 tire flips EMOTM

Push jerk and bench press weight options:
Male:  125/155/185/225
Female:  80/100/120/145

Weights and tire should be heavy–rx’d tire is 3x body weight.  Scale as needed.  Post loads and times to comments.

Sunday 170108

Strength:
a.) 50′ overhead barbell walk
Start at 65#, up by 10# each minute until you fail
b.) “Front Squat Party
EMOTM complete 1 front squat from a rack

Men — Start at 135 pounds and increase by 10 pounds per minute until you hit 225.  Once you hit 225 pounds increase by 5 pounds per minute until you fail a rep.

Women — Start at 65 pounds and increase by 5 pounds per minute until you fail a rep.

Men — if your 1RM is less than 225 pounds then start at 135 pounds and increase by 5 pounds per minute until you miss a rep.

MetCon:
Swole and Flexy”*
20 Min AMRAP —
5 Stone to Shoulder (93/73)
7 Toe to Bar
9 Wall Balls (20/16)

*Scale as needed

Sunday 170101

11:30 a.m. class only today!!  Happy New Year!!!

“12 Days of Strongman”

1 x 50′ yoke carry
2 x 50′ farmer’s carry
3 x strict press
4 x KB thrusters
5 x pushups
6 x stone to shoulder
7 x barbell lunges
8 x DB snatches
9 x deadlifts
10 x v-ups or ghd situps
11 x tire flips
12 x hammer swings

Do 1×50′ yoke carry — then 2×50′ farmer’s carry and 1×50′ yoke carry — then 3x strict press, 2×50′ farmer’s carry, 1×50′ yoke carry, etc.