Sunday 170423

a.) 200m DB Farmers Carry AHAP (as heavy as possible–aim for 70s/50s), then Bench Press 3-3-3-3
b.) Establish a 1RM unbroken backward sled drag x 50′
     50 is redline to redline. 

1-on-1 Skill Work:
Log Press

Skill Work:
Atlas Stone Lifts

Team WOD
15 Min AMRAP —
100ft Atlas Stone Carry, then 50ft Bear Crawl and 50ft run / 30 second Weighted Plank Hold

Teams of two.  50ft is redline to redline.  You may carry the stone any way how but try to carry it on your shoulder.

Partner 1 places the plate on Partner 2’s back and then performs a 100’ atlas stone carry followed by a bear crawl/run while Partner 2 holds a 30 second weighted plank hold and then rests.  Then Partner 2 will perform the carry and bear crawl/run while Partner 1 holds a 30 second weighted plank hold.

*Scale as needed

Sunday 170409

Class Announcement:  No class next Sunday, April 16th (Easter Sunday)

Bench Press 3-3-3-3

For time, with a partner(s), complete–
35 (heavier tires)/50 (lighter tires) tire flips
After each tire flip, complete 1 tire jump, plus 3 push-ups from tire

Every 5 min, run 1 lap around the building with a pinch grip on the plate(s) (15/10)

Sunday 170402

Class Announcement:  No class Easter Sunday, April 16th

a.) 50′ overhead barbell walk
Start at 65#, up by 10# each minute until you fail
b.) “Back Squat Party
EMOTM complete 2 back squats from a rack (75/135)
Add 10s per minute up to 225/135 pounds.
Then add 5s per minute until you cannot complete the 2 reps.

EMOTM 16 Minutes*
50ft Farmers Carry @ 2 x KBs (AHAP)
10 x Push Ups
15 x Air Squats

*Scale as needed

Sunday 170319

Class Announcement:  No class March 26th

Press Workout (from the rack)
Strict Press 1-1-1-1-1 reps
Push Press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Rest as needed in between sets and movements.  Athletes will start at around 65-75% of their 1 RM for each movement and increase weight incrementally after each set, anywhere from 2# to 20# depending on the movement (i.e. smallest jump with strict press reps, largest jump with push jerk reps).

If you fail during a set, stay at the same weight for the next set.  Do not increase.  If you feel you need to go down in weight, then do so.

For example, an athlete (with a 1RM C&J of 325#) did the following weights for the above rep schemes–
Strict Press: 225-230-235-240-245
Push Press: 225-245-255-265-275
Push Jerk: 225-275(f)-275-275(f)-245

3 Rounds For Time:
10 Stone to Shoulder
25 Pushups from Stone
500m row

Sunday 170312

Class Announcement:  No class March 26th

a.) Offset Waiter Carry EMOTM 10 Min (53, 70/35, 53)
b.) Bench Press 3-3-3-3

30 minutes of:
1st Minute 7 Box Jumps
2nd Minute 50′ Yoke Carry
3rd Minute 7 Ring Dips
Repeat Cycle

*Scale as needed.  May add more stations depending on number of athletes present.

Sunday 170305

Class Announcement:  No class March 26th

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

1-on-1 Skill Work:
Circus Dumbbell

Skill Work:
Atlas Stones

Death by Atlas Stone
Start a clock and lift an Atlas Stone to the shoulder for 1 rep.  On the minute, perform 2 reps.  Each minute add one rep to your previous set.  Continue adding 1 rep per round until you cannot complete the work inside of a minute.

Men: 93, 116, 150
Women: 42, 73, 93

Scale as needed.  Post rounds and reps to comments.

Sunday 170226

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

“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

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

“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.