Sunday 150524

Registration for CrossFit Strongman Throwdown (June 27th) is open. Details here. Sign up here.

Receive a t-shirt or tank (ladies cut) with registration if you sign up by June 7th. Email Coach Fahran with questions at fahran@patriotcrossfit.com.

Strength:
Bench Press 5-5-5-5

Skill Work:
Sledgehammer strikes

MetCon*:
“The Dizzer”
30 minutes – Alternate movements every minute on the minute.

Yoke carry x 50′ AHAP (as heavy as possible)
Tire flips x 4 reps AHAP
Sledgehammer strikes x 15 reps (100% effort)

*Scale as needed

Sunday 150517

Strength:
a.) Strict Press 3-3-3-3

b.) Establish a 1RM sled pull x 50′
     50′ is redline to redline.

1-on-1 Skill Work:
Log Clean & Press

Skill Work:
Atlas Stones

MetCon:
Stone Grace or 30 stones to shoulder for time
Women 42 or 73# atlas stone
Men 73, 93, or 116# atlas stone 

Sunday 150510

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′

50′ is redline to redline.  Many individuals prefer to wear their lifting belt when doing yoke carries.  Half of the class will start with the yoke while the other half will start with the farmers carry/bench portion of the class.

MetCon*:
2-4-6-8-10 of the following couplet —
Double KB thrusters (53/35 per hand)
Deadlifts (2x body weight/1.5x body weight)

*Scale as needed.

Sunday 150503

Strength:
Strict Press 5-5-5-5

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

MetCon:
“Christine Gone Wild”
3RFT:
Row 500m
12 Tire Flips
21 Box Jumps (24/20)

Buy-in:  At any point during the WOD, perform a 150′ sled pull.  150′ is from the end of the building to the white arrow on the ground in the bank drive-through and back.

Sunday 150426

Strength:
200m DB Farmers Carry AHAP (as heavy as possible–aim for 70s/50s), then
Bench Press 5-5-5-5

WOD:
“Yoke Total”
This is a strongman benchmark WOD which we will retest from time to time so be sure to keep track of your scores.  Many individuals prefer to wear their lifting belt when doing this.

Overhead yoke carry x 50′
Zercher yoke carry x 50′
Traditional yoke carry x 50′

Build up to a 1 RM in the order listed for each style carry.  No drops allowed.  Your score is the total weight of your 3 best carries.  Rest as needed between efforts and movements.

Half of the class will start with the Yoke Total while the other half will start with the strength portion of the class.

Sunday 150419

Strength:
Strict Press 3-3-3-3

Skill Work:
Atlas Stone Lifts
Video: Danielle Atlas Stone Lift

MetCon:
Team WOD
15 Min AMRAP —
100ft Atlas Stone Carry, then 50ft Bear Crawl and 50ft run / 30 second Weighted Plank Hold
 (45/25*)

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

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