WOD – 29 March

Wednesday 29 March 2017:

Trainer led warm-up and assistance – 10 minutes, including review of clean and strict press

Strength (14 minutes on a running clock):

  •      First 6 minutes – 3 x 10 of power cleans (from floor) using 50%+ of 1RM – target a set every two minutes
  •      Next 8 minutes – 4 x 5 of strict press using the same weight as above. – target a set every two minutes

WOD1 (EMOM3)

  •        10 front squats (115/75)

WOD2 (EMOM3)

  •        10 HSPUs (or max HSPUs in three minutes)

WOD3 (EMOM4)

  •        1 rope ascent

WOD4 (for time)

  •        30 cals on assault bike
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WOD – 28 March

Tuesday 28 March 2017:

Trainer led warm-up and assistance – 10 minutes

Strength (15 minutes): Prison deadlift (4×6 @ 40%-50% of 1RM deadlift)

Team WOD (Team “Marston”, AMRAP20):

  •        1 deadlift (275/185)
  •        10 TTB
  •        15 bar-facing burpees

 

Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, died during Navy SEAL parachute training in DeLand, Fla., Saturday, Jan. 10, 2015, at the age of 31. Marston was assigned to an East-coast based SEAL Team, and served in the Navy for six years. Marston completed SEAL Training in 2009. He was a member of CrossFit Rife. Note – actual “Marston” is done individually and RX is 405/285. Alternate full rounds. Complete any round you start.

 

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WOD – 28 March

Tuesday 28 March 2017:

Trainer led warm-up and assistance – 10 minutes

Strength (15 minutes): Prison deadlift (4×6 @ 40%-50% of 1RM deadlift)

Team WOD (Team “Marston”, AMRAP20):

  •        1 deadlift (275/185)
  •        10 TTB
  •        15 bar-facing burpees

 

Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, died during Navy SEAL parachute training in DeLand, Fla., Saturday, Jan. 10, 2015, at the age of 31. Marston was assigned to an East-coast based SEAL Team, and served in the Navy for six years. Marston completed SEAL Training in 2009. He was a member of CrossFit Rife. Note – actual “Marston” is done individually and RX is 405/285. Alternate full rounds. Complete any round you start.

 

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WOD – 27 March

Monday 27 March 2017:

Trainer led warm-up and assistance – 10 minutes

Strength (20 minutes): Gym Nasty

  •        First ten minutes – work on Turkish get-ups
  •        Next ten minutes – double-under practice / muscle-up practice (athlete choice)

Gym Nasty (Turkish get-ups and grip strength)

WOD (for time, cap as needed for heats based on class size):

  •        75 American KB swings (1.5/1.0)
  •        150 double-unders
  •        75 pull-ups
  •        At the top of every minute, perform 8 burpees. Start on KB swings at 0:00
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WOD – 25 March

Saturday 25 March 2017:

Regular classes will run at 0900 and 1000 with CF Open workout beginning at 1100

Trainer led warm-up and assistance

Strength (20 minutes): Back squat. 10 reps at 40%; 5 reps at 65%; followed by a rep scheme of 4-3-2-1 working your way up to a heavy single. Complete 8-10 band pull-aparts between set and record heaviest lift.

Team WOD (“SFH”, in teams of 2 athletes):

AMRAP5 – Front Squats

  •       30 Reps (95/65)
  •       30 Reps (115/80)
  •       Max Reps (135/95)

-3 Minute Rest-

AMRAP5 – Hang Power Clean

  •       30 Reps (135/95)
  •       30 Reps (155/105)
  •       Max Reps (185/135)

-3 Minute Rest-

AMRAP5 – Deadlift

  •       30 Reps (185/135)
  •       30 Reps (225/155)
  •       Max Reps (275/185)
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WOD – 24 March

Friday 24 March 2017:

Trainer led warm-up and assistance – 10 minutes

Strength (20 minutes): Bench press. 10 reps at 40%; 5 reps at 65%; followed by a rep scheme of 4-3-2-1 working your way up to a heavy single. Complete 8-10 band pull-aparts between set and record heaviest lift.

WOD1 (“Heavy SWAT”; 5 rounds for time)

  •       5 push press (135/95)
  •       10 burpees

WOD2 (“Fast & Furious”, teams of 3-4 for time):

  •   R1 – each athlete completes 15 cals on assault bike
  •   R2 – each athlete completes 10 cals on assault bike
  •   R3 – each athlete completes 5 cals on assault bike
  •   R4 – each athlete completes 10 cals on assault bike (scaled athletes do not complete this round)
  •   R5 – each athlete completes 15 cals on assault bike (scaled athletes do not complete this round)
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WOD – 23 March

Thursday 23 March 2017:

Trainer led warm-up and assistance – 10 minutes, include several high box jumps or max effort broad jumps at conclusion of warm-up.

Strength (20 minutes): Deadlift. 10 reps at 40%; 5 reps at 65%; followed by a rep scheme of 4-3-2-1 working your way up to a heavy single. Record heaviest lift.

WOD (Another AMRAP12):

  •       30 double-unders
  •       15 sit-ups
  •       30 double-unders
  •       15 KB swings (1.5/1.0)

 

Run in equal-sized heats as necessary

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WOD – 22 March

Wednesday 22 March 2017:

Trainer led warm-up and assistance – 10 minutes

Strength (15-20 minutes): Back squat. After 1-2 warm-up sets….

  •        Every 60-90 seconds – perform 2-3 wide stance box squats with a focus on a tempo of 21×2 (2 seconds eccentric, 1 second pause at the bottom, explode up, 2 second rest) using 65%+ of your 1RM. Partner with an athlete who has a similar 1RM back squat and alternate sets making sure to keep rest periods to a minimum. You should be using more weight than you were using in February for these sets.

WOD (AMRAP12):

  •       60 wall balls (20/14)
  •       50 cal row/bike
  •       40 one-arm DB snatch (50/35)
  •       30 CTB pull-ups
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WOD – 21 March

Tuesday 21 March 2017:

Trainer led warm-up and assistance – 10 minutes with a focus on review of the push press/jerk using empty barbell

Strength (20 minutes): Push press/jerk. 10 reps at 40%; 5 reps at 65%; followed by a rep scheme of 4-3-2-1 working your way up to a heavy single. Complete 8-10 band pull-aparts between set and record heaviest lift.

Team WOD (AMRAP18)

  •       30 HSPUs
  •       30 box jumps (30/24)
  •       30 TTB
  •       30 calories on assault bike (pirate rules; 30-MM, 27-MF, 24-FF)

 

One athlete works at a time, divide however you see fit.

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