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[-] WOD 021928

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Metcon (Pulse Zone Yellow / Red)

“Goat Day”
On the Minute x 20
Odd Minutes: Movement 1
Even Minutes: Movement 2

“Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Ring Dips, Overhead Squats. These are the best days to turn perceived “weaknesses” into “strengths.” No better way to do that than today.
“Goat Days” give you an opportunity to refine skills or work on your weaknesses. Today is geared towards “practice,” dialing in our mechanics with a controlled heart rate. As an example, to improve the technique of double-unders, we want to practice at a low-intensity where we can really focus on the mechanics of the hands and the timing of the jump.
Choose two “Goats” to work on, and we’ll alternate between them on each minute. Coaches will have great suggestions in class. For those who want a little more structure, there will also be an alternate, low impact 20 minute EMOM in class posted every week.

 

[-] WOD 021926

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Weightlifting

Power Clean and Jerk
On the 1:30 x 7 Sets:
2 Power Cleans
1 Split Jerk

Climbing to a heavy for the day, but not a max effort. Start with the below percentages, and build on the final three sets all based on how the loads are moving today. This complex does not need to be “touch and go” power cleans.

Set #1 – 70% of estimated 1RM Power Clean and Jerk
Set #2 – 74%
Set #3 – 78%
Set #4 – 82%

Metcon (Pulse Zone Yellow / Red)Metcon (Time)

“Face Off”
RX
5 Rounds, On the 4:00:
9 Deadlifts (165/115)
12 Lateral Barbell Burpees
21/15 Calorie Bike

RX+
5 Rounds, On the 4:00:
9 Deadlifts (225/155)
12 Barbell-Facing Burpees
21/15 Calorie Bike

Record all five times (in notes), with our slowest being our score for the day.

 

[-] WOD 021923

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Metcon (Pulse Zone Yellow / Red)

“Barista”

RX
Teams of 3
For Time: (30 Minute Time Cap)
150/100 Calorie Bike
70 Clean and Jerks (95/65)
70 Toes to Bar
50 Clean and Jerks (115/80)
50 Pull-ups
30 Clean and Jerks (135/95)
30 Burpee Pull-ups
150/100 Calorie Bike

RX+
Teams of 3
For Time: (30 Minute Time Cap)
150/100 Calorie Bike
70 Clean and Jerks (135/95)
70 Toes to Bar
50 Clean and Jerks (155/105)
50 Chest to Bar Pull-ups
30 Clean and Jerks (185/135)
30 Bar Muscle-ups
150/100 Calorie Bike

 

[-] WOD 021922

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Metcon (Pulse Zone Yellow / Red)

-Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in
15 minutes of:

19 wall-ball shots
19-cal. row

Men throw 20-lb. ball to 10-ft. target
Women throw 14-lb. ball to 9-ft. target

-Crossfit Games Open 19.1 Masters (55+) (AMRAP – Reps)
Complete as many rounds as possible in
15 minutes of:

19 wall-ball shots
19-cal. row

Men throw 20-lb. ball to 9-ft. target
Women throw 10-lb. ball to 9-ft. target

 

[-] WOD 021921

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We will be doing the Open workouts each Friday during normal classes starting this Friday.  There are two Opens this year, one starting this week and another in October.

Weightlifting

Snatch (Work to a heavy single)

Metcon (Pulse Zone Yellow / Red)

3 Rounds:
1:30 Bike
3 Strict Pull-ups
6 Pushups
9 Kettlebell Swings (53/35)
12 Air Squats
15 AbMat Sit-Ups

 

[-] WOD 021920

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Weightlifting

3-Position Pausing Power Clean
Build to a Heavy Complex:
1 High Hang Power Clean
1 Hang Power Clean
1 Power Clean

Pausing for a 2 Count at the Knee and in the Catch.

Metcon (Pulse Zone Yellow / Red)

“Double Play”
RX
AMRAP 15:
5 Power Snatches (75/55)
10 Overhead Squats (75/55)
15 Hang Power Cleans (75/55)
20/15 Calorie Row
50 Double Unders

RX+
AMRAP 15:
5 Power Snatches (115/80)
10 Overhead Squats (115/80)
15 Hang Power Cleans (115/80)
20/15 Calorie Row
50 Double Unders

 

[-] WOD 021918

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Weightlifting

Back Squat
5 Reps @ 70%
4 Reps @ 75%
3 Reps @ 80%
1 Rep @ 84%, 87%, 90%

Metcon (Pulse Zone Yellow / Red)

“Meatball”

RX
For Time:
75 Wallballs (20/14)
50/35 Calorie Bike
10 Rounds of Strict “Cindy”

RX+
For Time:
75 Wallballs
35/25 Calorie Assault Bike

Directly Into…

6-9-12-15:
Chest to Bar Pull-Ups
Kipping Handstand Push-ups
Dumbbell Front Squats (50’s/35’s)