WOD-News

WOD – “Sled Dog” 

Ski 20/15 cals
Sled Push 200’
Assault 20/15 cals
5 rounds
Rest 3 min after each round

WOD Brief

Straight up sprint, rest, and repeat. Go hard every round, aim for getting better every round .. if you have a down round, let it go, and hit it again. The sled push is down the side of the building and back – move quick in that transition, stay in your lane, and be sure the sleds are ready for the next athlete. Assault calories for the Echo are 17/12 if you choose that as your chariot.

This is a very important workout for those who like long slow distance workouts, as they are most challenged in expressing power output in these time domains. If you aren’t on the ground fighting for oxygen after each round – go harder. If you have the ability to go max out, this is gonna be a day you shine.

Let’s find the edges of OK and go swiftly in the transitions.

Eat your carbs .. your body deserves them……

Tonight we’ll be watching the CrossFit Open announcement at The Standard. Join us for some or all of the event – pizza and all varieties of food! See you there around 7:45pm.

 Box Brief

• 18.1 Saturday February 24th 5:30pm – 8pm (Drinks, fun, and we’ll do the workout together!)
• 18.3 Friday March 9th time 5:30-8pm

Nutrition Program is ongoing at this time – if you are interested in leaning out, this is your program. Free weeks are still remaining to get you started, no commitment.

Matthew smashing 36″ box jumps, hard work paying off

Skill Development  

HSPU & Power Cleans

WOD – “15.4” 

AMRAP 8
3 HSPU
3 Cleans (185/125)
6 HSPU
3 Cleans
(+3 reps to HSPU every round)

WOD Brief

Skills today will focus on improving the kip of our handstand push-ups. If we are still working on the HSPU, we’ll take time on strict movements in the pike and full vertical. For kip work we’ll work first with our feet on the ground – frog jumps and inverted both facing / reversed against the wall.. Focus on drives to the sky vs arching to the wall or falling towards the rig.

The WOD is a retest Open workout and a simple couplet. We’ll do 3 handstand pushups and then 3 cleans. Each round add 3 reps to the handstand pushups. The cleans are heavy and likely singles. The weight should be challenging enough, but not stop anyone in their tracks. The point of our training is to consistently train and hit the target stimulus to create a better fitter self. Adjust the barbell as you need.

Scaling from the Open suggests a 10 rep push press and 10 rep clean across the 8 minutes. This would be a solid workout in and of itself. So if you scale to this standard, you’ll get an incredible workout. This scale uses 2 barbells as follows:

Men push press 95 lb. and clean 115 lb.
Women push press 65 lb. and clean 75 lb.

 Box Brief

• 18.1 Saturday February 24th 5:30pm – 8pm (Drinks, fun, and we’ll do the workout together!)
• 18.3 Friday March 9th time 5:30-8pm

Nutrition Program is ongoing at this time – if you are interested in leaning out, this is your program. Free weeks are still remaining to get you started, no commitment.

Branden

Strength  

Back Squats and Bear Hugs

WOD – “Sasquat” 

400m Run
20 GHDSU
10 Back Squats (225/155)
3 rounds for time

WOD Brief

We will superset our squats with midline strength. Focus on deep breathing – ideally nasal breath in / out .. fail to nasal in and mouth. Activate those internal obliques and maintain beautiful form. Focus on how you do these movements before worrying about the load, because if you do them well you’ll develop and correct all your imbalances properly.

The WOD is a short and heavy effort. The run and GHD are meant to be done at max speed. Use the TrueForm Runner if you wish to become a better runner and athlete. It’ll be slightly harder yes, but it’ll deliver the results. If you run outside, please complete 3 laps around our building every round. GHDs can be substituted if range of motion is an issue.

The squats are from the rack and should be wicked heavy. Perhaps 80% of your 1RM if you are scaling it down. Ideally the first set is unbroken, and then 5s thereafter. The run + GHD are designed to get our lungs and blood pumping .. so when you get under the bar don’t hold your breath! Breath in strongly through your nose (on way down) and release smoothly on way up. If you choose to hold your breath – there is NO need to have full lungs and ready to pop feelings 🙂 Tension is what you are seeking – maximum tension.

The strength efforts with the sandbag are designed to transfer to this WOD. Do the work as prescribed with the proper adjustments, and you’ll see amazing results.

 Box Brief

• 18.1 Saturday February 24th 5:30pm – 8pm (Drinks, fun, and we’ll do the workout together!)
• 18.3 Friday March 9th time 5:30-8pm

Nutrition Program is ongoing at this time – if you are interested in leaning out, this is your program. Free weeks are still remaining to get you started, no commitment.

Dana & Duke!

Strength  

Hang Power Snatch

WOD – “Kung Fu Snatch” 

1 – Hang Power Snatch (135/95)
8 – Box Jumps after each round

(Add 1 rep to the Hang Power Snatch every round)
AMRAP 14

WOD Brief

Hang power snatches are a beautiful way to improve this complex movement that combines speed, balance, and strength. We’ll be hitting these as singles after we work up to starting weight. Removing the starting position allows us to focus on the last two parts of the movement and allow us to simplify the lift. Keep it as a power, we have a carefully designed plan this week.

Today’s WOD is a 14 minute workout where we aim for the highest rep count possible. The weight should be something you could do 3 in a row if asked at the beginning of the workout. Every round we’ll increment the hang power snatch (So we will start with 1 rep and then in round 2, two reps for the HPS, and onward)… the box jumps do not change.

Yes, box jumps – two foot start, two foot landing, open hips at top after lockout..

This will quickly build up with the heavier bar, so select a weight you can use to continue to keep your intensity. Starring at the bar for 20+ seconds is the surest sign to lower the weight. Get at it; have fun, and keep the same pace.

Pace – it’ll be aggressive, but the speed for every rep and time within transitions should be the same. The only extension of time is from the addition of the reps – stay strong and keep pressing forward.

 Box Brief

• 18.1 Saturday February 24th 5:30pm – 8pm (Drinks, fun, and we’ll do the workout together!)
• 18.3 Friday March 9th time 5:30-8pm

Nutrition Program is ongoing at this time – if you are interested in leaning out, this is your program. Free weeks are still remaining to get you started, no commitment.

Strength  

Heavy Thruster

WOD – “COE” 

10 rounds for time
10 Thrusters (95/65)
10 Ring Push ups

WOD Brief

Strength we will build up and find a heavy thruster. Thruster are taken from the ground and a good rep is one where the athlete squats below parallel with bar in the front rack and finishes in a smooth pressing movement with bar overhead in a locked out position, where the bar is above the athletes head. No jerk of any style is permitted.

COE is a hero workout we intentionally placed in our training to test our mental grit and build density around these two pressing movements across both planes of movement.

The reps and weight are within most athletes capacity to go unbroken. This will be a challenge as the rounds accumulate. Attack the bar if you do break it up. Rings will be set on the ground and at hip height (to be done with athletes feet on a box in a tight plank position).

 Box Brief

• 18.1 Saturday February 24th 5:30pm – 8pm (Drinks, fun, and we’ll do the workout together!)
• 18.3 Friday March 9th time 5:30-8pm

Nutrition Program is ongoing at this time – if you are interested in leaning out, this is your program. Free weeks are still remaining to get you started, no commitment.