1 Oct 2015

In this clean ladder, you have 10 minutes to get as deep as you can in the ladder. Your final score is the final weight you lift. There’s 10 minutes to get as deep as you can in this. However, the catch is the starting weight. For the big boys who can lift a lot of weight, there will be a lot of weight changing going on. For those who aren’t as proficient at the clean, there is plenty of time to catch ones breath, set up and lift safely. Setting up like this in this format allows for a check and balance at each end of the athletic spectrum where even the strongest still need to be efficient with their time.

The starting weight for the men = 95# moving up in 10# increments

The starting weight for the women = 65# moving up in 5 # increments

Clean Ladder 2.1

Strength

Strict Press

5 @ 75%, 3 @ 85%, MAX @ 95%

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WOD

Clean Ladder 2.1

10 Min AMRAP

1 full clean or power clean
Progress to next heaviest weight
Get as deep as possible in the ladder
95/65  +10#/+ 5 # after every successful clean
Athlete is responsible for changing the weight

30 Sep 2015

Ground to overhead is a very open movement category allowing you to move the barbell to the overhead position in any way you desire. Based on your skill level and the weight you choose to lift, how that bar is going to end up in the overhead locked out position is up to the lifter. For those more comfortable snatching the weight, that option is available, however for those who are not as comfortable with the snatch, a clean and jerk option is available to you.

The weight that you choose to lift also factors into your choice. If the lifter is very capable and strong in the snatch movement, there is a high likelihood that they are highly proficient in the Clean and Jerk movement as well. Maximum freedom of choice is available here.

093015

Strength

Front Squat
5 @75%, 3 @85%, MAX @95%

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WOD

093015

For time:
10-8-6-4-2
Ground to Overhead 135/95
T2B

29 Sep 2015

We pick things up and put them down…often. If you want to get fit, get strong and be the beast within, you’ve got to get comfortable lifting heavy things as often as possible.

There is not much more to it than that.

Strength

5 @ 75%, 3 @ 85%, MAX @ 95%

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WOD

092915

12 Min AMRAP

3 Stones 145/95
6 HSPU
9 Pull ups

28 Sep 2015

Getting over a wall doesn’t have to be pretty…it just has to be done. Not only is this a practical skill, but a necessity in the eventuality or plausibility of a zombie apocalypse.

Strength

5 @ 75%, 3 @ 85%, MAX @ 95%

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WOD

092815

3 rounds of
100m sled Pull
6 Wall jumpovers
15 Deadlifts 155/105
5 Shoulder to overhead 155/105

25 Sep 2015

“Nancy” is a couplet combining two gawd-awful activities: Running and Overhead squats. Separately, they are unpleasant. Combined, actually they aren’t that bad.

Strength

Bench Press
3 @ 70%, 3 @ 80%, 3 @ 90%

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“Nancy”

5 Rounds for time:
400 Meter Run
15 Overhead Squats (#95/#65)

24 Sep 2015

Dont have a big meal before this one……or you might just be wearing it.

092415

Strength

Strict Press
3 @70%, 3 @ 80%, 3 @ 90%

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WOD

092415

“The Abdominator”

3 Rounds of
50 K2E
40 Sit ups
30 Russian Twists
20 V up sit ups
10 Air Squats

23 Sep 2015

Atlas Stones are wonderful training tools to help build explosive hips. And dropping them is kind of fun.

Strength

3 2 70%, 3 @ 80%, 3 @ 90%

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Strength

092315

5 Rounds of:

5 Stones 145/95
5 Power Cleans 165/105

22 Sep 2015

Good ol’ fashioned push ups…in a WOD….and some folks still struggle with them. Keep the hands under the chest, your index fingers out at 10 and 2 and the thumbs at 12:00. Dont let the arms flair out like a bird of flight…you need to push yourself away from the ground.

092215

Strength

Deadlift
3 @ 70%, 3 @ 80%, 3 @ 90%

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WOD

092215

16 Min AMRAP

5 T2B
10 Push ups
30 DU

21 Sep 2015

Overhead Squats aren’t easy. They were never meant to be. They require a lot of coordination and core strength, and when first exposed to the methods of CrossFit they can be daunting. The key to success is core control.

Strength

3 @ 70%, 3 @ 80%, 3 @ 90%

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WOD

092115

5 Rounds of:
15 OHS 95/65
15Pull ups
15 Box Jumps 24″/20″

19 Sep 2015

FRAN is rough enough. Try doing it backwards.

Reverse Fran

9-15-21

Pull ups

Thrusters 95/65