For Time:
50 Double Unders
9 Bear Complex 155/115
50 Double Unders
7 Bear Complex
50 Double Unders
5 Bear Complex
50 Double Unders
*10 Burpee penalty if you put the bar down during the complex.
1) 7X1 Hang Clean & Jerk – heaviest possible, rest 60 sec.
2) 5X1 1&1/4 Front Squats – heaviest possible, rest 60 sec.
21-15-9 of:
Deadlifts 315/205#
Box Jumps 30/24″
Every 40 seconds for 4 minutes:
2 (touch and go) Power Cleans + 1 Push Jerk @ 75%
For time:
Four rounds for time:
4 Rope Climbs 15′
12 Push Press 115/75#
16 Sit-ups
1) 7X1 Hang Snatch – heaviest possible, rest 60 sec.
2) 5X3 HBBS @ 80% – rest 60 sec.
Conditioning
4 rounds for time of:
Run 400m
5 Burpee Muscle-Ups
14 Ball Slams 50/20#
Brie's Final WOD at KOA! Be ready!
Strength
1a) 3X10 Deadlifts @ 70% – rest exactly 2:00.
1b) 3X10 Bench Press @ 70% – rest exactly 2:00.
*Notes: A and B should be UB touch & go reps.
Conditioning
For time:
100 Double-Unders
50 HSPU (regionals standard)
40 TTB
30 Shoulder to OH 160/100#
90 Lunge Jumps
*You can break up the reps as needed. Just ge all of the work done.
Power Cleans 10-1 135/95
Slam Ball 1-10 50/20
10 power cleans followed by 1 slam ball, 9 power cleans followed by 2 slam ball etc.
1) 7X1 3-Position Clean + 1 Jerk – heaviest possible, rest 60 sec.
*Notes: Position #1 is the low-hang – approximately 2″ from the floor. Position #2 is the traditional hang (just above the knee), and position #3 is the hi-hang (mid-way down the thigh. All sets should be done without dropping the bar. The Jerk should be performed after the hi-hang Clean.
2) 5X2 1&1/4 Front Squats – VERY heavy, rest 60 sec.
Conditioning
“Jackie”
Row 1k
50 Thrusters 45#
30 Pullups
Every 30 seconds for 4 minutes:
2 (touch and go) Power Cleans + 1 Push Jerk @ 70%
Conditioning
3 rounds for time of:
Run 400m
7 Muscle-Ups
21 KBS 32/24kg
1) 7X1 3-Position Snatch – heaviest possible, rest 60 sec.
*Notes: Position #1 is the low-hang – approximately 2″ from the floor. Position #2 is the traditional hang (just above the knee), and position #3 is the hi-hang (mid-way down the thigh. All sets should be done without dropping the bar.
2) 5X2 HBBS @ 80% – rest 60 sec.
Conditioning
8 minute AMRAP of:
5 Parallette HSPU (6″/4″ deficit)
15 (steps) BB Walking Lunges (front rack) 95/65#
30 Double-Unders
Warm-up
Handstand/Jump Rope skill work
7X3 Bench Press – heaviest possible/heavier than last week, rest exactly 90 seconds
Conditioning*
Row 500m
30 Pistols (alternating)
20 Push Press @ 115/75#
Row 500m
20 Pistols (alternating)
15 Push Press @ 115/75#
Row 500m
10 Pistols (alternating)
10 Push Press @ 115/75#
*We will modify as necessary for pistols and number of people rowing. If you prefer to run, it will be 400m.
20:00 Mobility
3 Rope Climbs
30 Knees to elbows
3 Rope Climbs
30 Snatch Grip Deadlift 135/95
3 Rope Climb
30 Toes to Bar
3 Rope climbs
1) 7X1 2-Position Clean + 1 Jerk – heaviest possible, rest 60 sec.
*Notes: Position #1 is from the floor, Position #2 (without dropping the bar) is the low-hang – approximately 2″ from the floor. The Jerk comes after the 2nd position Clean.
2) 4X4 1&1/4 Front Squats – heavy, rest 60 sec.
Conditioning
3 rounds for time of:
9 Muscle-Ups
20 KBS 32/24kg
25 Double Unders (if you have double unders, do triple unders)
Every 40 seconds for 4 minutes:
2 (touch and go) Power Cleans + 1 Push Jerk @ 70%
Conditioning
3 rounds for time of:
Run 400m
10 Thrusters 135/95#
1) 7X1 2-Position Snatch – heaviest possible, rest 60 sec.
*Notes: Position #1 is from the floor, Position #2 (without dropping the bar) is the low-hang – approximately 2″ from the floor.
2) 5X5 HBBS @ 75% – rest 60 sec.
Conditioning
For time:
30 Push Press 135/95#
30 Over-the-Box Jumps 30/26″ (touch top)
30 C2B Pull-ups
30 Deficit HSPU
Warm-up
Jump Rope Skills/Handstand Holds
7X3 Bench Press – heaviest possible/heavier than last week, rest exactly 60 seconds.
Work up to a nearly maximal load by the 4th or 5th set. Try to increase slightly from last week, and maintain over the remainder of the sets.
Conditioning
10 minute AMRAP of:
10 Pullups
15 Hang Power Snatches @ 75/55#
20 Pushups
5 RFT
20 med ball cleans
20 kb snatch
400m run
20 hr push-ups
20 box jumps
400m run
1) 7X2 Hi-Hang Clean + 1 Jerk – heaviest possible, rest 60 sec.
2) 4X2 1&1/4 Front Squats – heavier than last week, rest 60 sec.
Conditioning
4 rounds for total working time of:
12 HSPU
15 T2B
Run 400m
EMOM for 7 minutes:
2 (touch and go) Power Cleans + 1 Push Jerk @ 70%
Conditioning
For time:
20 Wall Balls 20/14#
40 Pull-ups
20 Wall Balls 20/14#
40 Box Jumps 24″
20 Wall Balls 20/14#
40 Ring Dips
20 Wall Balls 20/14#
40 KBS 32/24kg
20 Wall Balls 20/14#
1) 7X2 Hi-Hang Snatch – heaviest possible, rest 60 sec.
2) 5X3 HBBS @ 75% – rest 60 sec.
Conditioning
For time:
40 Burpees
50 Double-Unders
30 Burpees
50 Double-Unders
20 Burpees
50 Double-Unders
Run 800m
3 Part Wod
7:00 AMRAP
30-20-10
Your choice OHS/FS/BS
Double Unders
Rest 3:00 then
5:00 AMRAP
12 Wall Ball
12 Weighted Sit-ups
Rest 3:00 then
1 mile for time
1) 7X3 Bench Press – heaviest possible for last 3-4 sets, rest exactly 60 seconds
2) Skill
15 minutes alternating Triple-Under/Double-Under and Freestanding Handstand/Handstand Hold on the wall practice.
*Notes: spend roughly 1:30 alternating between each movement.
Conditioning
5 rounds for time of:
25 Split Jumps
5 Power Snatches 135/95#
25 HR Push-ups
Run or Row 5k
1) 5X2 Clean (full squat) & Jerk (split) @ 75-85% – rest 90 sec.
*Notes: Begin at 75% and increase to 85% throughout sets if technique is perfect. DO NOT go past 85% and do not add to 75% if technique is not perfect. These should not be touch and go. Reset before each rep.
2) 4X2 1&1/4 Front Squats – heavy, rest 60 sec.
Conditioning
For time:
100 UB Double-Unders
25 Pullups
30 Situps
75 UB Double-Unders
25 Pullups
30 Situps
50 UB Double-Unders
25 Pullups
30 Situps
Power Clean + Push Jerk: 3X1 @ 70%, 3X1 @ 75%, 2X1 @ 80% – rest 60 sec.
2 rounds of each
1) ME UB KBS 24/16kg
2) ME UB Thrusters 115/75#
3) ME HSPU or Handstand Hold
4) ME 500m row
*Rest as needed between efforts.
1) 5X2 Snatch @ 75-85% – rest 90 sec.
Notes: Begin at 75% and increase to 85% throughout sets if technique is perfect. DO NOT go past 85% and do not add to 75% if technique is not perfect. These do not need to be touch and go, you may reset.
2) 5X2 HBBS @ 75% – rest 60 sec
Conditioning
12 minute AMRAP of:
7 Hang Power Cleans 175/115#
14 Burpees
21 Lateral Bar Jumps
Continue to pick a movement to find a new one rep max.
12:00 AMRAP
10 Power Cleans 95/65
10 Front Rack Lunges 95/65 (5 each leg)
10 Push Press 95/65
Continue to pick a movement to find a new one rep max.
For Time:
25 KBS 70/53
"Annie"
50-40-30-20-10
Double Unders
Sit-ups
25 KBS 70/53
Continue to pick a movement to find a new one rep max.
For Time:
400m run
21-15-9
Pull-ups
Box Jumps
400m run
30+ PRs to start the week!
Continue to pick a movement to find a new one rep max. Over the course of the hour, please complete the following floater wod:
3 ME row for meters in 2:00. We will record your best effort of the 3.
3 ME efforts of Burpees in 1:00. We will record your best effort of the 3.
This week we will be testing 1 rep max for the following movements:
Snatch, Clean and Jerk, Back Squat and Front Squat.
You will be able to pick the movement you want to test on each day. We will have a met con wod following the testing.
2 rounds for total reps
:45 on, :15 off
Sit-ups
KBS 53/35
Hand release push-ups
Goblet Squat 53/35
15 minutes to establish a 1RM Bench Press.
Conditioning
21-15-9 of:
OHS 95/65#
Burpees
KBS 53/35#
Partner WOD
Wall Ball, Box Jumps and MORE!
Bring Socks!
If you have muscle-ups, do wod as follows.
1) 15 minutes to establish a 1RM Push Press.
2) 30 Muscle-Ups for time.
*Notes: Strict 6 minute cap. Rest 10-15 minutes before starting #3.
3) Run 1 mile for time.
If you do not have muscle-ups, do the following:
1) 15 minutes to establish a 1RM Push Press.
2) 4 rounds for time of
20 pull-ups
20 hand release push-ups
400m run
HBBS
2×3 @ 65%, 2×3 @ 75%, 3×3 @ 85%
“DT”
Five rounds for time of:
12 Deadlifts 155/105#
9 Hang Power Cleans 155/105#
6 Push Jerks 155/105#
1) 15 minutes of Snatch technique work.
2) 15 minutes of Clean & Jerk technique work.
*Notes: Do not go past 80% on any lifts. There should be no misses.
Conditioning
Row 2k
2 Rounds For Time
400m run
25 sit-ups
400m run
25 burpees
400m run
25 wall ball
CrossFit Games Open 13.5
Complete as many rounds and reps as possible in 4 minutes of:
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
1) Every 20 seconds for 4 minutes:
1 Clean & Jerk @ 75%
*Rest 3 minutes.
2) Every 40 seconds for 8 reps:
1 Clean & Jerk @ 85%
10:00
Double Under/Triple Under Practice
"Diane" 10:00 CAP
21-15-9
Deadlift 225/155
HSPU
HBBS
3X3 @ 85%, 1X2 @ 90%, 2X2 @ 95% - rest as needed
Conditioning
1 min ME KBS @ 32/24kg
*Rest 1 minute.
3 min AMRAP of:
7 Front Squats @ 70% (no racks)
3 Muscle-Ups or 10 Burpees
*Rest 1 minute.
1 min ME KBS @ 32/24kg
*Rest 1 minute.
3 min AMRAP of:
7 Front Squats @ 70% (no racks)
3 Muscle-Ups or 10 Burpees
*Rest 1 minute.
1 min ME KBS @ 32/24kg
1) Every 20 seconds for 4 minutes:
1 Snatch (full) @ 75%
Conditioning
For time:
3 rounds
100 Double-Unders
100m OH Plate Carry 45/25#
30 Pull-Ups
5 rounds for time of
20 wall ball 20#/14#
20 kbs 53/35
EMOM - 3 burpees*
*Start with 3 burpees
Complete as many reps as possible in 7 minutes following the rep scheme below:
135/95 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
Conditioning
10 minutes Triple-Under/Double Under practice.
-then-
3 rounds for time of:
15 Strict HSPU (reg. standard)
40 Split Jumps
15 Pull-ups
10:00 Mandatory Post Wod Mobility
Every 30 seconds for 4 minutes:
1 Clean & Jerk (full) @ 80%
Rest 1 minute
3:00 to complete:
3 X ME UB (unbroken) Clean & Jerks @ 75%
*Notes: The ME UB Clean & Jerks are basically UB touch and go reps. Score is the total of all 3 sets, within the 3:00 cap.
Strength
HBBS (based off 130129): 4X4 @ 70% – rest 30 seconds, 3X3 @ 75% – rest 30 seconds, 3X2 @ 80% – rest 45 seconds.
Conditioning
Run/Row 5k*
*If necessary, we will cut down distance based on time remaining in class/time you have available post class.
Every 30 seconds for 4 minutes:
1 Snatch (full) @ 85%
Then, when the clock hits 5:00-
3:00 to complete:
3 X ME UB (unbroken) Hang Snatches @ 75%
Conditioning
“Helen”
3 rounds for time of:
Run 400m
21 KBS 24/16kg
12 Pull-ups
Typical Saturday Madness! Come on in!
20:00 mobility
4 rounds for time
400m run
25 Sit-ups
5 Power cleans @ 70%
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall ball shots, 20/14 pound ball
(Men 10ft target, women 9 ft target)
90 Double-unders
30 Muscle-ups
3 rounds of:
15 Goblet Squats 24/16kg
5 Bar Muscle-Ups
15 KB/DB Snatches (partition in any way) 24/16kg
Run 1 mile
3 rounds of:
10 Goblet Squats 24/16kg
3 Bar Muscle-Ups
10 KB/DB Snatches (partition in any way) 24/16kg
EMOM for 5 minutes:
2 Clean & Jerks (full) @ 75%
Then, when the clock hits 5:00-
2 minute AMRAP of:
Clean & Jerks (full) @ 75%
*Score is total reps completed in 7 minutes. There are only 2 attempts allowed during the EMOM portion. The goal is to test consistency of technique and repeatability under load.
Strength
HBBS: 1X5 @ 85%, 2X3 @ 90%, 3X1 @ 95% – rest 2-3 minutes.
Conditioning
4 rounds for time of:
14 Burpees
7 KBS 70/53
EMOM for 5 minutes:
2 Snatches (full) @ 80%
Then, when the clock hits 5:00-
2 minute AMRAP of:
Snatches (full) @ 80%
Conditioning
1 minute ME H.R. Push-ups
-then (no rest)-
4 minute AMRAP of:
15 OHS @ 95/65#
20 Pull-ups
30 Double-Unders
-then (no rest)-
1 minute ME H.R. Push-ups
-then (no rest)-
4 minute AMRAP of:
15 OHS @ 95/65#
20 Pull-ups
30 Double-Unders
-then (no rest)-
1 minute ME H.R. Push-ups
20:00 Mobility
4 rounds
Odd minute: 15 pull-ups
Even minute: 25 sit-ups
4 rounds
Odd minute: 75 Double Unders
Even minute: Hand Release Push-ups
*If you reach the goal, rest for the remainder of the minute.
CrossFit Games Open 13.2
Complete as many rounds and reps as possible in 10 minutes of:
115/75 pound Shoulder to overhead, 5 reps
115/75 pound Deadlift, 10 reps
15 Box jumps, 24"/20" box
5×3 Hi-Hang Cleans + 1 Push Jerk – heaviest possible, rest 60-90 sec.
*Notes: Three Hi-Hang Cleans should be performed, then one Push Jerk after the final Clean.
Conditioning
For time:
Run 800m
40 KBS 24/16kg
Run 800m
40 KBS 24/16kg
Run 800m
Strength
1) HBBS : 1X5 @ 80%, 2X3 @ 85%, 3X1 @ 90% – rest 1-2 minutes.
2) 4X3 1 & 1/4 Front Squats – heaviest possible (no misses), rest 90 sec.
Conditioning
For time:
20 Double Unders
12 Push Press 155/105#
20 Walking Lunges (steps)
40 Double Unders
9 Push Press 155/105#
40 Walking Lunges (steps)
60 Double Unders
6 Push Press 155/105#
60 Walking Lunges
7X1 Snatch grip deadlift + 1 Hang Snatch – heaviest possible, rest 60 sec.
Conditioning
10 minute ascending round AMRAP of:
3 Hang Clean to Thrusters 135/95#
3 Box Jumps 30/24″
3 C2B Pull-ups
6 Hang Clean to Thrusters 135/95#
6 Box Jumps 30/24″
6 C2B Pull-ups
9 Hang Clean to Thrusters 135/95#
9 Box Jumps 30/24″
9 C2B Pull-ups
12…
Wall Balls, sit-ups and more!
For time:
Run 800m
30 Muscle-Ups
Run 800m
CrossFit Games Open 13.1
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75 pound Snatch, 30 reps
30 Burpees
135 pound Snatch, 30 reps
20 Burpees
165 pound Snatch, 30 reps
10 burpees
210 pound Snatch, as many reps as possible
Hang Squat Clean x 2 + 1 Push Jerk
3 rounds for total reps of:
1 min ME Front Squats 135/95#
1 min ME HSPU
1 min ME KBS 24/16kg
1 min ME Pull-ups
*Rest 1 minute after each round.
Strength
1) HBBS: 1X5 @ 80%, 1X3 @ 85%, 1X2 @ 90%, 2X1 @ 95% – rest 2-3 minutes.
2) 5X2 Pause Front Squats – heaviest possible (no misses), rest 90 sec.
Notes: Reps should be performed with a fast descent, 5 count pause in the absolute bottom, then bounce and explode up.
Conditioning
5 rounds for total reps of:
1 min. to complete 5 Power Cleans @ 155/105#
-with the remainder of the minute complete ME Split Jerks @ 155/105#
1 min. ME Burpees
7x2 Hang Snatch
3 rounds for total working time of:
Run 400m
25 Wall Balls 20/14#
*Rest 1 minute after the first round, and rest 2 minutes after the second round.
Notes: Each round should be an all-out effort. Do not pace runs to make Wall Balls easier.
5 minute couplet partner WOD
30:00 Mandatory Mobility
Partner ROW WOD
Partner 1, 1:00 on
:15 Switch
Partner 2, 1:00 on
:15 Switch
10 rounds with a goal to reach 6000m between partners or 3000m for 1 person
1) 7×1 High-Hang Snatch – heaviest possible, rest 60 sec.
2) 7×1 High-Hang Clean + 1 Push Jerk – heaviest possible, rest 60 sec.
Conditioning
7 rounds for time of:
100m Shuttle Run (10m increments)
14 KBS 32/24kg
14 C2B Pullups
Strength
HBBS: 1X5 @ 70%, 1X5 @ 75%, 1X3 @ 80%, 1X3 @ 85%, 3X2 @ 90% – rest 1-2 minutes.
Conditioning
For time:
50 Burpees
20 Front Squats @ 70%
50 Burpees
Notes: Fronts Squats must be taken from the floor.
EMOM 7 minutes
1 Squat Clean+1 Front Squat+Split Jerk @85%
Conditioning
For time:
60 Double-Unders
3 Power Cleans @ 185/120#
30 Wall Balls 20/14#
6 Power Cleans @ 185/120#
15 T2B
9 Power Cleans @ 185/120#
15 T2B
6 Power Cleans @ 185/120#
30 Wall Balls 20/14#
3 Power Cleans @ 185/120#
60 Double-Unders
Saturday Fun WOD
Best of Luck to Chuck Charkowsky
For Time
800m run Buy In
30 KBS 70/53
30 Wall Ball 20/14
30 C2B Pull-ups
1 mile run
20 KBS 70/53
20 Wall Ball 20/14
20 C2B Pull-ups
800m run Cash Out
Happy Birthday Eric (33) and Rachel (20)!
4 Rounds for Time
Deadlift 3300#/2000#
20 Box Jumps 24"/20"
5x2 hang squat clean + 1 push jerk
7:00 AMRAP
8 Push Jerks 155/105
10 T2B
40 Double Unders
then no rest
1:00 UB hang power cleans 155/105
Strength
1) HBBS 3X5 @ 75%, 3X3 @ 85% – rest 2:00 minutes.
2) 5X2 Pause Front Squats – heaviest possible (no misses), rest 90 sec.
Notes: Reps should be performed with a fast descent, 5 count pause in the absolute bottom, then bounce and explode up.
Conditioning
10--->1
Pull-ups
Burpees
No 6am and 7am class today
1 min ME Sit-ups
-then-
4 minute AMRAP of:
7 Hang Power Snatches @ 135/95#
14 HSPU
28 Double-Unders
-then-
1 min ME Sit-ups
-then-
4 minute AMRAP of:
7 Hang Power Snatches @ 135/95#
14 HSPU
28 Double-Unders
-then-
1 min ME Sit-ups
Deck of cards partner WOD
7 rounds for total reps of:
2 minute AMRAP of-
30 Double-Unders
ME Muscle-Ups (7 rep cap)
ME Burpees
*Rest 1 minute.
Notes: The cap on Muscle-Ups is 7 reps. Once you hit this cap, immediately drop down and perform ME Burpees with the remainder of the 2 minute cycle.
Mobility, Mobility, Mobility
Every minute on the minute for 15 minutes
1x Deadlift (155#/105#)
1x Hang power clean
1x Front squat
1x Push press
7X1 3-Position Snatch (low to high) – heaviest possible, rest 60 sec.
Row 2k
HBBS
3X5 @ 70%, 3X3 @ 80% – rest 2:00 minutes
2 min Max HSPU
-then (no rest)-
3 rounds for total reps of:
1:00 ME KBS 32/24kg
Rest :30
1:30 ME Burpee Box Jumps 30/24″
Rest :30
1:00 ME Sit-ups
Rest :30
-then-
2 min Max HSPU
7X1 3-Position Clean (low to high) + 1 Jerk (after 3rd Clean) – heaviest possible, rest 60 sec.
12 minute AMRAP of:
5 Power Cleans 165/110#
10 T2B
15 Wall Ball 20/14#
8am and 9am classes are cancelled today. We are still having the Throwdown but we are pushing it back to 9:45. Please plan accordingly so you can arrive at KOA then. We understand 100% if you can not make it due to the snow. If that is the case, please email josh@crossfitkoa.com ASAP. Thank you and drive safe!
Rope Climb Practice
Conditioning
5 rounds for time
5 deadlifts 1.5 bodyweight
10 Burpees
Strict Pull-ups
Advanced 5 x ME
Beg/Inter 5 x 10
Conditioning
10:00 AMRAP
10 KB/DB Snatch right arm 53/35
10 KB/DB Snatch left arm
10 T2B
Power Snatch
Advanced
65% 1x3
70% 2x3
75% 1x3
Beginner
60% 4x3
Conditioning
"The Chief"
5x3:00 rounds, 1:00 rest
3 power cleans
6 push-ups
9 squats
*we will post beginner, intermediate and advanced for this wod to scale up or down
Back Squat
Advanced 5x5 @ 85%
Beginner/Intermediate 5x5 @ 70-75%
5 Rounds for Time
Front Rack Lunge Steps x 7 each leg 95#/65#
30 Double Unders
Clean and Jerk
Advanced
75% 2x3
80% 2x2
85% 5x1
Intermediate/beginner
60% 3x3
65% 2x3
70% 5x1
Conditioning - 15:00 CAP
5 rounds of
20 wall ball 20/14
20 KBS 70/53
EMOM 5 Burpees
Partner WOD
For time:
30 Handstand push-ups (regionals standard)
40 Pull-ups
50 KBS 24/16kg
60 Sit-ups
70 Burpees
Pick from the HAT...
5X5 UB Hi-Hang Cleans – heaviest possible, rest 75 sec.
5X5 UB Hi-Hang Snatches – heaviest possible, rest 75 sec.
5 rounds of
1:00 work, 1:00 rest
Goal is 30 KBS 70/53 during 1:00 of work
HBBS: 3X10 – heaviest possible, rest 3 full minutes
Notes: These squats should be performed as quickly as possible. Do not pause when standing for more than 2 seconds.
Conditioning
5 rounds for total working time of:
4 Power Cleans 225/150# (if PC is above 275/190# work off of 80%)
8 HSPU
16 Box Jumps 30/24"
Clean & Jerk: 5X1 @ 80%, 5X1 @ 90%, 8X1 @ 75% – rest 60-90 sec. between each rep through sets of 90%, then 30 sec. between each rep at 75%, reps @ 75% should be alternating between Power and full Squat
“Cindy”
20 minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Air Squats
Sharon's Birthday WOD!
(wear high socks)
Every 30 seconds for 5:00 (22 total reps): 2 deadlifts @ 65%
For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees
Death by Wall Ball + Push-up
EMOM for 7 minutes:
1 Power Snatch + 3 OHS
For Time
30 clean and jerks 185/115
Rowing Intervals
Strength
HBBS: 2X5 @ 80%, 2X3 @ 85%, 3X1 @ 90% – rest 60 sec.
Conditioning
5 rounds for total working time of:
3 Muscle-Ups + 5 Ring Dips
15 KBS 32/24kg
10 Burpees
Clean & Jerk: 3X1 @ 85%, 4X1 @ 90%, 2X1 @ 95%, 8X1 @ 75% – rest 60-90 sec. between each rep through sets of 95%, then 30 sec. between each rep at 75%, reps @ 75% should be alternating between Power and full Squat
For time:
50 Double Unders
25 OHS 95/65#
25 T2B
50 Double Unders
20 OHS 95/65#
20 T2B
50 Double Unders
15 OHS 95/65#
15 T2B
50 Double Unders
Partner WOD
Every 30 seconds for 5:00 (22 total reps): 2 deadlifts @ 60%
Conditioning
100 Double-Unders
25 Wall Balls 20/14#
75 Double-Unders
25 Wall Balls 20/14#
50 Double-Unders
25 Wall Balls 20/14#
Rowing Madness
EMOM for 7 minutes:
1 Power Clean + 1 Push Jerk + 1 Hang Squat Clean – heaviest possible.
10-8-6-4-2
Push Jerk 155/105
Front Squat 155/105
Toes 2 Bar
HBBS: 1X8 @ 70%, 2X5 @ 75%, 2X3 @ 80% – rest 60 sec.
Conditioning
7 rounds for time of
30 Seconds ME Burpees
5 Muscle-Ups
5 Power Snatches 135/95#
Clean & Jerk: 5X1 @ 80%, 2X1 @ 90%, 3X1 @ 95%, 8X1 @ 70% – rest 60-90 sec. between each rep through sets of 90%, then 30 sec. between each rep at 70%
Conditioning
4 rounds for time of:
8 Hang Squat Clean to Thrusters 135/95#
12 Over-the-Box Jumps 24/20″
16 KBS 24/16kg
Cindy plus a mile
20:00 AMRAP
5 pull-ups
10 push-ups
15 squats
Immediately after the AMRAP, run 1 mile.
We will conduct today like a regular class but leave 15-20 minutes at the end of class to work on the lifts we covered this week.
4 rounds for time of:
4 HSPU
8 Hang Squat Clean 135/95#
12 Box Jumps 24/20″
15:00 AMRAP
400m run
10 Burpees
10 HR Push-ups
10 SDHP 53/35
We will continue with the format of using the above metcon as our warm-up and then spending the rest of the time crushing prs!
Jackie
1000 meter row
Thruster 45 lbs (50 reps)
Pull-ups (30 reps)
"Helena"
Three rounds for time:
100 Double Unders
53/35 Kettlebell X 21 swings
12 Pull-ups
This week we will be testing 1RM for back squat, front squat, clean and jerk and snatch.
The format for each class will be that you have the first 40 minutes to find your 1RM for one of the above movements. Then we will be doing a met con.
12:00 AMRAP
10 Wall Ball
20 Sit-ups
200m run
Partner WOD + Mobility
Todd's 40 Birthday = 40 Minutes of Fun
5, 8:00 efforts with 1:00 rest in between
8:00 max Effort Partner Row for Meters
then
8:00 Ladder 1,1,2,2,3,3...
Thruster 95/65
KBS 70/53
then
8:00 to complete 2 laps (remaining time is extra rest)
then
8:00 AMRAP
10 Push Press 95/65
10 Lunge Jumps (10 each leg)
then
8:00 max Effort Partner Row for Meters
Snatch Technique/Practice
TABATAS
Pull ups
Push ups
Sit ups
Squats
21-15-9
225/155# Deadlift
burpees
24" box jumps
Happy New Year!
I guess you'll have to wait and see...
Partner WOD
12 bear complex @135/95
9 bear complex @ 155/105
6 bear complex @ 185/125
*5 burpee penalty each time bar is dropped during a set of 12, 9 or 6
750m row
50 DB Snatches (25 per arm)
40 Push Ups
30 Sit ups
20 Power Cleans @ 135#
10 HSPU
100 Double Unders
Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
10 Wall ball shots, 20 pound ball
15 Kettlebell swings, 1.5 pood
12 days of Christmas
1 Power Snatch 135#95#
2 Bar Facing Burpees
3 Box Jumps 30/24
4 Hang Squat Clean 135#/95$
5 HSPU
6 KBS 70/53
7 Med ball cleans 20/14
8 T2B
9 Wall ball 20/14
10 C2B Pull Ups
11 KB SDLHP 70/53
12 Thrusters 135#/95#
Partner WOD
Conditioning
7 Rope Climbs 15′
7 Push Press 185/120#
5 Rope Climbs 15′
5 Push Press 185/120#
3 Rope Climbs 15′
3 Push Press 185/120#
-then-
Row 100 Calories
Filthy 50
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
1) Every 20 seconds for 4 minutes (13 total reps):
1 Power Snatch @ 75% (of max Snatch any style)
2) Every 20 seconds for 4 minutes (13 total reps):
1 Power Clean @ 75% (of max Clean any style)
Choose one…
Row: 4X500m – rest 2:1 – 30 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.
Run: 5X400m – rest 2:1 – 25 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.
Back Squat: 3X10 – absolutely heaviest possible each set, rest as needed.
Conditioning
Complete 2 cycles of…
4 round Tabata of:
Row for Calories OR Airdyne for Calories (Airdyne is the preference)
*Rest 1 minute.
4 round Tabata of:
Burpees
*Rest 1 minute
Clean & Jerk: 3X1 @ 80%, 2X1 @ 85%, 2X1 @ 90%, 5X1 @ 80% – rest 60-90 sec. between each rep through sets of 90%, then 30 sec. between each rep at 80%
Conditioning
“Elisabeth” (Games version)
21-15-9 of:
Power Cleans 135/95#
Ring Dips
Partner WOD
Five rounds for total time of:
50 Double-unders
185 pound Push jerk, 10 reps
Rest 1 minute
20:00 AMRAP
3 rounds of Cindy + 400m run
Cindy: 5 pull-ups, 10 push-ups, 15 squats
1) Every 30 seconds for 5 minutes:
1 Power Snatch @ 75% (of max Snatch any style)
2) Every 30 seconds for 5 minutes:
1 Power Clean @ 75% (of max Clean any style)
Conditioning
CrossFit Games Open 12.1
Complete as many reps as possible in 7 minutes of:
Burpees
Strength
1) Back Squat: 1X8 @ 70%, 1X5 @ 80%, 1X3 @ 85%, 3X2 @ 90% – rest as needed.
2) Front Squat: 7X2 @ 70% – rest exactly 40 seconds (based on 121201).
Conditioning
8 minute AMRAP of:
8 Ring Dips
16 KBS 32/24kg
Clean & Jerk: 10X1 @ 85% – rest 30-60 seconds.
Conditioning
20 Hang Squat Snatches 115/75#
30 Thrusters 115/75
40 T2B
50 Burpees
Partner WOD
Complete the following for time:
1200m row
12 Rope Climbs
120 Wall Ball
1200m run
12 Rope Climbs
120 Box Jumps
1200m row
Set 1
Every even minute for 10 minutes:
3 Clean & Jerks (full squat) @ 80%
Every odd minute for 10 minutes:
15 Burpees
Rest 2 minutes (athlete should have kb and abmat ready. Break down all equipment after)
Every even minute for 10 minutes:
20 KBS 70/53
Every odd minute for 10 minutes:
20 Sit-ups
"Diane" + Double Unders
21-15-9 reps of:
225/155# Deadlift
Handstand push-ups
* complete 25 du after round 1, 50 after round 2 and 75 after round 3
1) Every 45 seconds for 5 minutes:
1 Power Snatch + 1 Hang Power Snatch @ 70% (of max Snatch any style)
2) Every 45 seconds for 5 minutes:
1 Power Clean + 1 Hang Power Clean @ 70% (of max Clean any style)
Row: 4X500m – rest 2:1 – 30 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.
1) Back Squat:
-Every 30 seconds for 4:00 minutes – 1 rep @ 85% (9 total reps)
-Rest exactly 2 minutes.
-Every minute on the minute for 4:00 minutes – 1 rep @ 90% (5 total reps)
2) 5X3 Front Squats (3 count pause on 1st rep) – heaviest possible, rest 60-90 seconds.
Conditioning
2 min ME Row for Calories
-rest 1 minute
4 min AMRAP of:
15 Pushups (hand release)
10 T2B
-rest 1 minute
4 min AMRAP of:
15 Jumping Squats 45#
10 Pullups
-rest 1 minute
2 min ME Row for Calories
Clean & Jerk: 10X1 @ 80% – rest 30-60 seconds.
Conditioning
Run 800m
5 Bar Muscle-Ups
9 Hang Squat Clean to Thrusters 135/95#
Run 400m
7 Bar Muscle-Ups
7 Hang Squat Clean to Thrusters 135/95#
Run 200m
9 Bar Muscle-Ups
5 Hang Squat Clean to Thrusters 135/95#
"Clovis"
For time:
Run 10 miles
150 Burpee pull-ups
Partition the run and burpee pull-ups as needed.
U.S. Army Second Lieutenant Clovis T. Ray, 34, of San Antonio, Texas, assigned to the 2nd Battalion, 35th Infantry Regiment, 3rd Brigade Combat Team, 25th Infantry Division, based in Schofield Barracks, Hawaii, was killed on March 15, 2012, in Kunar province, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife Shannon, son Dean, parents Bob Ben Sr. and Cecilia, brothers Eddie and Bob Ben Jr., and sister Jennifer.
Warm-up plus mandatory 20:00 mobility
3 rounds for total reps of:
1 min ME Burpees
1 min ME C2B Pullups
1 min ME Ground to Overhead 95/65#
*Rest 1 minute.
"Kelly"
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball.
1) Every 30 seconds for 5 minutes:
1 Power Snatch @ 80% (of max Snatch any style)
2) Every 30 seconds for 5 minutes:
1 Power Clean @ 80% (of max Clean any style)
Conditioning
Run: 4X800m – rest 1:1 – 25 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.
Strength
1) Back Squat: EMOM for 5 minutes – 2 reps @ 85%
2) 7X2 1&1/4 Front Squats – heaviest possible, rest 60 seconds.
Conditioning
Run 200m
9 Muscle-Ups
9 Power Snatches 135/95#
Run 200m
7 Muscle-Ups
7 Power Snatches 135/95#
Run 200m
5 Muscle-Ups
5 Power Snatches
Run 200m
Clean & Jerk: 3X1@80%, 2X1@85%, 2X1@90%, 2X1@85%, 3X1@80% – rest 30-60 seconds.
Conditioning
5 Rope Climbs 15′
10 Wall Balls 20/14#
4 Rope Climbs 15′
15 Wall Balls 20/14#
3 Rope Climbs 15′
20 Wall Balls 20/14#
2 Rope Climbs 15′
25 Wall Balls 20/14#
1 Rope Climbs 15′
30 Wall Balls 20/14#
Partner WOD
20 minute AMRAP
3000m row buy in
With remainder of time complete as many rounds as possible of the following
155/105# Power Cleans x 8
70 / 53# KB Swings x 16
Double Unders x 24 (Sub 100 singles)
Strength
1) Every 15 seconds for 5 minutes (21 total reps):
Deadlift 70% of your 1rm
Conditioning
3 rounds for time of:
7 Muscle-Ups
14 Thrusters 115/75#
21 GHD Sit-ups
Five rounds for time of:
Run 400 meters
20 Burpees
15 Sdhp 53/35
20:00 to work to 3RM Heavy Hang Squat Snatch
then
4x400
with 2:00 rest between efforts
Strengt
1) Back Squat: EMOM for 5 minutes – 2 reps @ 80%
2) 5X3 Front Squats (1st rep pause) – near heaviest possible, rest 90 seconds.
Notes: The first rep of each set should have a 5 count (second) pause in the absolute bottom position. When you stand, DO NOT bounce to initiate out of the bottom.
Conditioning
90 seconds ME Double-Unders
-then (without resting)-
Row 1K
100 Double-Unders
Row 500m
For time.
Clean & Jerk: 2X1@75%, 2X1@80%, 2X1@ 85%, 2X1@90%, 2X1@85%, 4X1@75% – rest 30-60 seconds.
Conditioning
3 rounds for total working time of:
5 Over-the-Box Jumps 20″
25 KB Swings 32/24kg
5 Over-the-Box Jumps 20″
25 Pullups
1 Mile Run
30 Deadlifts (MRX-225#, WRX-155#) (MS-155#, WS-95#)
50 Box Jumps (M24″, W20″)
100 Sit-ups
800m run
Buy In: 30 Wall Ball
3 rounds
400m run
12 hang power cleans 135/95
12 pull-ups
Cash Out: 30 Wall Ball
Part 1
3 rounds for total calories
2 minute max effort row for calories
Rest no more than 2 minutes between efforts
Part 2
3 rounds for total reps
2 minute max effort KBS 24/16
Rest no more than 2 minutes between efforts
Snatch Practice
Main Site WOD
Seven rounds for time of:
75/45 pound Thruster, 12 reps
9 Toes-to-bar
Run 200 meters with a 20/14 pound medicine ball
High Bar Back Squat: 1X5 @ 80%, 2X3 @ 85%, 3X1 @ 90%, 1X1 @ 95%
Conditioning
10 minute AMRAP of:
50 Double-Unders
15 HSPU
"Abbate"
For Time
U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, CA, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan.
He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.
In honor of Veteran's Day we will be doing a Hero WOD today and Monday.
"Whitten"
Five rounds of:
22 Kettlebell swings, 2 pood
22 Box jump, 24 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 20 pound ball
Army Captain Dan Whitten, 28, of Grimes, IA, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, NC, died February 2, 2010, when enemy forces in Zabul, Afghanistan attacked his vehicle with an improvised explosive device.
Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.
12-9-6 of:
Muscle-Ups
Front Squats @ 250#/170#
For time.
First class will be at 7 am today. Regular schedule the rest of the day.
Partner WOD
Each partner will complete the following (1 work, 1 rest)
2 rounds of
400m run
20 Burpees
500m row
20 Lunge Jumps (each leg)
400m run
20 Wall Ball
500m row
20 Goblet Squats 24/16kg
First class will be at 7 am tomorrow. Regular schedule the rest of the day.
*This is one continuous effort broken into 12 minute cycles which begin with a 800M run for time.
12 minutes to:
Run 800m – for time.
With the remainder of the 12 minutes:
Establish a 3RM Power Clean.
12 minutes to:
Run 800m – for time.
With the remainder of the 12 minutes:
3 attempts, for total reps, of UB Ring Dips.
Notes: Each attempt starts with full lockout over the rings, and finishes when the athlete drops off the rings. Score is the total of the 3 attempts.
12 minutes to:
Run 800m – for time.
With the remainder of the 12 minutes:
Establish a 1RM Push Press.
20 minutes to establish a 1RM High-Bar Back Squat.
Conditioning
3 rounds for time of:
10 Deadlifts @ 275/185#
50 Double-Unders
“Tommy Mac”
12 Burpees
12 Thruster 115/75#
12 Burpees
12 Power Snatch 115/75#
12 Burpees
12 Push Jerks 115/75#
12 Burpees
12 Hang Squat Clean 115/75#
12 Burpees
12 OHS 115/75#
12 Burpees
12 Thruster 115/75#
12 Burpees
12 Power Snatch 115/75#
12 Burpees
12 Push Jerks 115/75#
12 Burpees
12 Hang Squat Clean 115/75#
12 Burpees
12 OHS 115/75#
Veronica Birthday WOD
Team WOD
Schedule
7:00, 9:30, 1:30, 4:15, 5:15
WOD
6 rounds for total time of:
30 Sit-ups
10 Squat Clean to Thrusters 95/65#
15 Burpees
Today will be an abbreviated schedule. 7am, 9:15 , 1:30, 4:15 and 5:15. We will communicate if we add more classes.
CrossFit KOA will be closed today due to Hurricane Sandy - stay safe KOA Nation!
"Lunging Annie"
"Rankel"
20:00 AMRAP
225/135# deadlift x 6
Burpee pullups x 7
70/53 kbs x 10
Run 200m
J.J.
U.S. Marine Lance Corporal Justin James "JJ" Wilson, 24, of Palm City, FL, assigned to 3rd Battalion, 10th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, NC, was killed on March 22, 2010, while supporting combat operations in Helmand province, Afghanistan.
He is survived by his wife Hannah McVeigh, parents Lance and Frances, brother Christopher, and sister Jamie-Ella.
185 pound Squat clean, 1 rep10 Parallette handstand push-ups185 pound Squat clean, 2 reps9 Parallette handstand push-ups185 pound Squat clean, 3 reps8 Parallette handstand push-ups185 pound Squat clean, 4 reps7 Parallette handstand push-ups185 pound Squat clean, 5 reps6 Parallette handstand push-ups185 pound Squat clean, 6 reps5 Parallette handstand push-ups185 pound Squat clean, 7 reps4 Parallette handstand push-ups185 pound Squat clean, 8 reps3 Parallette handstand push-ups185 pound Squat clean, 9 reps2 Parallette handstand push-ups185 pound Squat clean, 10 reps1 Parallette handstand push-ups
"Randy"
75 Power Snatches 75/55#
We will also test our 3RM Back Squat
U.S. Air Force Major David "Klepto" L. Brodeur, 34, of Auburn, MA, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, AK, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire from an Afghan military trainee.
He is survived by his wife Susie, daughter Elizabeth, and son David.
Four rounds of:
27 Box jumps, 24" box20 Burpees11 Squat cleans, 145 pounds
"Jared"
U.S. Army Master Sergeant Jared N. Van Aalst, 34, of Laconia, NH, assigned to the U.S. Army Special Operations Command, based in Fort Bragg, NC, died August 4, 2010, in Kunduz province, Afghanistan, of wounds suffered while his unit was conducting combat operations.
He is survived by his wife, Katie Van Aalst, his daughters Kaylie and Ava, and a posthumous son, Hugh Jared.
Teams of two will peform
Four rounds of:
Run 800 meters40 Pull-ups70 Push-ups
"Barbells for Boobs" Fundraiser
"Helen Meets Grace"
This is a TWO-PERSON team workout with one person working at a time, except for the 400m runs, which must be performed together.
HELEN consists of THREE rounds of: 400 meter run (both partners run together), 21 kettlebell swings (Rx 53/35#) and 12 pull-ups. Partners can tag-team in and out of the kettlebell swings and/or pull-ups as needed.
Once all three rounds of HELEN are complete, the team immediately moves on to perform GRACE which consists of: 30 clean and jerks (Rx 135/95#) as fast as possible, partitioned anyhow between the two team members.
Score is total time for the team to complete both workouts!
Tabatas
Power Clean 135/95
Push Press 135/95
Sit-ups
Lateral Bar Burpees
3 rounds for time of:
Row 500m
75 Double-Unders
“Nancy”
5 rounds for time of:
Run 400m
15 OHS 95/65#
High Bar Back Squat:
Set 1) Every 30 seconds for 2:00 (5 total reps) – 1 rep @ 70%
*Rest 2:00
Set 2) Every 45 seconds for 2:15 (4 total reps) – 1 rep @ 75%
*Rest 3:00
Set 3) Every 60 seconds for 2:00 (3 total reps) – 1 rep @ 80%
Notes: Each set should be performed without re-racking the bar. Once you have walked out of the rack with the barbell, do not put it down until the set is finished. Percentage should be based off of your most recent 1RM Squat.
-then-
3 rounds for time of:
50 KB Hi-Pulls 24/16kg
50 Double-Unders
Notes: KB Hi-Pulls begin with the KB touching the floor, and finish with the KB handle under the chin and elbows above the KB handle. These may be performed like a swing, but the KB must touch the floor on every rep.
15 minutes to establish a 1RM Clean and Jerk.
3 rounds for total reps of:
1 minute ME HSPU
1 minute ME Front Squats 135/95#
1 minute ME Pull-ups
*Rest one minute between rounds.
Molly's Birthday WOD
Every 45 seconds for 6 minutes (8 total reps):
1 Power Clean + 1 Hang Clean (full squat) + 1 Push Press @ 75%.
Conditioning
Run 1 mile
40 C2B Pullups
Team Rowing Challenge
135# Snatch x 10
Rope Climb x 2
135# Snatch x 8
Rope Climb x 2
135# Snatch x 6
Rope Climb x 2
135# Snatch x 4
Rope Climb x 2
135# Snatch x 2
Rope Climb x 2
Back Squat: 1X5 @ 75%, 1X3 @ 80%, 1X3 @ 85%, 3X1 @ 90% – rest 2:00
Notes: Percentage should be based off of your most recent 1RM Squat.
-then-
5 rounds for total working time of:
3 HPC @ 80% (of 1rm Clean)
6 Box Jumps 30"/24"
12 T2B
Sprint 100m
3 Hang Squat Cleans @ 80%
15 minutes to establish a 1RM Split Jerk (rack)
-then-
5 rounds for total working time:
25 Jumping Squats @ 45#
20 KB Push Press @ 24/16kg (10 each arm)
15 Pullups
Every 30 seconds for 7 minutes (14 total reps):
1 Hang Clean (full squat) + 1 Push Press @ 70%
-then-
4 rounds for time of:
25 Pushups (hand release)
25 KBS 24/16kg
4 Rounds for Time of
5 HSPU
15 Lunge Jumps (each leg)
30 Double Unders
Mandatory 15:00 Mobility Post Wod
15 minutes to establish a 3RM (touch and go) Power Clean.
5 Rounds for Time of
10 Pull-ups
15 Box Jumps
20 Sit-ups
High Bar Back Squat: 1X5 @ 75%, 1X3 @ 80%, 3X3 @ 85% – rest 2:00
10 minute AMRAP of:
Run 200m
15 Push Press 115/75#
7X2 Hi-Hang Cleans (with hip) + 1 Push Jerk – heaviest possible, rest 60 sec.
4 rounds for total working time of:
10 Front Squats @ 60% of 1RM (ground)
Run 400m
2 rounds for time (1 minute rest in between rounds)
30 stand ups from kneeling position while holding a plate (45/25)
30 hollow rocks
30 SDLHP 75/55
30 knees to elbow
30 push press 75/55
4 rounds for time of:
3 Rope Climbs 15′
20 Pushups (hand release)
40 Situps
20 Minutes of Mobility (coach led)
15 minutes Snatch Practice (technique and steps)
6 minute amrap
30"/24" box jump x 7
135#/95# ohs x 7
EMOM for 10 minute 1 Power Clean + 1 Split Jerk @ 90% (of 1RM Power Clean).
-then-
In 12 minutes complete:
100 Double-Unders
AMRAP of…
7 Deadlifts 275/185#
25 Burpees
Back Squat: 1X8 @ 65%, 1X5 @ 70%, 2X5 @ 75%, 1X3 @ 80% – rest 2:00
Notes: Percentage should be based off of your most recent 1RM Squat.
-then-
5 rounds for total time of:
20 KB Swings 32/24kg
10 Push Press 115/75#
Rest 1:1
15 minutes to establish a 1RM 3 Position Clean (ground, hang, hi-hang) & Jerk.
-then-
Run 400m
21 C2B Pullups
12 Thrusters 95/65
Run 400m
15 C2B Pullups
9 Thrusters 95/65
Run 400m
9 C2B Pullups
6 Thrusters 95/65
Team WOD
7 Push Press 185/120#
14 Lateral Box Jumps 24″
21 T2B
7 Push Jerks 185/120#
14 Lateral Box Jumps 24″
21 T2B
7 Split Jerks 185/120#
14 Lateral Box Jumps 24″
21 T2B
Annie + Running
50-40-30-20-10
Double Unders
Sit-ups
Complete a 400m run after each round of sit-ups
15 minutes Split Jerk practice (from ground)
5 rounds for time of
20 Wall Ball 20/14#
20 Russian Twists 20/14#
Back Squat: 2X8 @ 65%, 2X5 @ 70%, 1X5 @ 75% – rest 2:00
Notes: Percentage should be based off of your most recent 1RM Squat.
-then-
5-4-3-2-1 of:
Clean & Jerk 185/120#
Muscle-Ups
5X3 Hang Squat Cleans + 1 Push Jerk – heaviest possible, rest 60 sec.
-then-
3 rounds for time of:
7 HSPU
14 Burpee Over-the-Box Jumps 24/20″
21 KBS 24/16kg
Chuck is heading off to bootcamp on Monday to protect this great country of ours and today is his last WOD as a civilian. Good luck Chuck and a sincere thank you from KOA Nation. Anyone that serves our country and gets KOA is shaved into their head is welcome back anytime.
"Chuck's Final WOD"
Establish a 1RM Deadlift
1 mile run cooldown
Eight rounds for max reps of:
115 pound Hang power clean, 20 seconds
Rest 10 seconds
115 pound Push press, 20 seconds
Rest 10 seconds
Row 2k
15 minutes to establish a 1RM Weighted Strict Pullup.
Notes: The pullup should begin with a 3 second pause with the arms fully extended, hanging beneath the bar. If you do not have unassisted strict pull-ups, work on strict pull-ups with less bands.
"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
EMOM for 5 minutes:
2 Hang Squat Cleans @ 70%
Notes: This is meant to provide a warm up for both the legs and the CNS. DO NOT go above the prescribed weight. Each set should be easy and fast.
Strength
20 minutes to establish a 1RM Front Squat.
Conditioning
1:00 ME Burpees
20 minutes to establish a 1RM Jerk
Any style, racks may be used.
Conditioning
“Diane”
21-15-9 of:
Deadlifts 225/155#
HSPU
Fight Gone Bad
7X2 Hang Squat Cleans + 1 Split Jerk – heaviest possible, rest 60 sec.
5 rounds for total reps-
1:30 AMRAP of:
10 Over the Box Jumps (no top touch) 20/14″
10 KBS 32/24kg
5 Over the Box Jumps (no top touch) 20/14″
5 Thrusters 115/75#
*Rest 1:00 after each round.
15 minutes Push Jerk practice/testing.
12 minute "Cindy"
5X5 Back Squats @ 75% – rest 90 sec.
-then-
1 minute AMRAP of Jerks @ 155/115#
-then (no break)-
100 Burpees for time.
*Perform 2 Power Cleans EMOM beginning after the first minute @ 155/115#.
Notes: There is a 10 minute cap on this effort.
-then (no break)-
1 minute AMRAP of Jerks @ 155/115#
Score is total number of Jerks and total time for Burpees.
7X2 Hi-Hang Cleans rest, 60 sec.
-then-
4 rounds for total reps of:
In 90 seconds Run 200m then with the remaining time perform AMRAP of OHS @ 115/75#.
*Rest 60 seconds after each round (including the final round).
-THEN-
400m Run for time (absolutely all out effort).
Labor Day Team WOD
Paula's Birthday WOD
7x1 3 Hang Squat Clens +1 Push Jerk - heaviest possible, rest :60 sec.
-then-
Run 400M
40 Hand Release Pushups
30 (steps) Single Arm KB OH Walking Lunges 24/16KG (15L/15R)
20 Power Cleans 115/75#
30 Hand Release Pushups
20 (steps) Single Arm KB OH Walking Lunges 24/16kg (15L/15R)
10 Power Cleans 115/75#
Run 400M
Mobility and Goat Work!
15 minutes Split Jerk practice (from the ground)
-then-
10-8-6-4-2 reps for time of:
Muscle Ups
Box Jump 40" box
5x2,2,2,1,1 Back Squat @100% - rest 2 minutes
Percentage is based off of 3RM
-then-
Every 90 seconds for 15 minutes (10 total rounds)
20 Double Unders
5 Ground to Overhead
Notes: The goal is to finish the effort having completed each round within the time limit, and to have done it with the heaviest possible weight. Do not use a weight so heavy that you will not be able to finish a round, but also do not underestimate. You may take a weight off, but you may not add weight at any time. Score is the weight used for the final round.
20 minutes to establish a 1RM Hang Clean - then-
Run 800M
75 Wall Ball 20/14#
Run 800M
Team WOD
7X2 Pause Front Squats (3 seconds at bottom) – heaviest possible, rest 60 sec.
-then-
5 rounds for total working time:
150m run
12 Pull-ups
10 Thrusters @ 95/65#
"Morrison"
50-40-30-20-10 rep rounds of:Wall ball shots, 20 pound ball
Box jump, 24 inch box
Kettlebell swings, 1.5 pood
800m run
21-15-9
Deadlift 225#/155#
HR push-ups
800m run
Back squat
5 x 2
Split Jerk
5 x 2
15 minutes to practice or work up to a heavy clean.
12 minute AMRAP of:
50 Double-Unders
7 Burpees
*Add 7 Burpees every round (Rd. 2-14 Burpees, Rd. 3-21 Burpees, etc).
Saturday Chipper
Push Jerk / Split Jerk 7x2
Then:
10:00 total time (1:00 on / 1:00 off)
At the start of every working minute, perform:
Hand Release Pushups x 10
135/95# Max Push Press
* Score is number of push presses completed
TEAM WOD
In Teams of 3 you will have 21:00 complete the following:
Burpees x 150
45/25# OH Walking Lunge Steps x 150
45/25# Barbell Thrusters x 150
* Each minute one team member must be holding a PLANK. Members will rotate plank each minute.
Wednesday
PICK YOUR POISON
Each class will randomly selected one of the following benchmark WODs:
"Eva" (ouch)
"Kelly"
"Nancy"
"Karen"
* Refer to this link for descriptions of the workouts http://www.crossfit.com/cf-info/faq.html#WOD0
Back Squats 4 x 8
Then:
3 Rounds For Time
185/120# Front Squat x 9
Strict Pull ups x 12
Double Unders x 50
Deadlift 5 x 3
Then:
1:00 Max Hand Release Push ups (rest 1:00)
8:00 AMRAP
24/16kg KB Snatches x 16 (8L / 8R)
24/16kg KB Thrusters x 12 (6L / 6R)
24/20" Burpee Box jumps x 8 (rest 1:00)
1:00 Max Hand Release Push ups
* Score is total HR Push ups + rounds of AMRAP completed
15:00 to complete 21-15-9-15-21 KBS and HR Push Ups
Then AMRAP:
30 Double Unders
15 Sit Ups
5x3 Pause Front Squats (3 seconds at bottom) - heaviest possible, rest 90 seconds
then 4 rounds for time of:
6 Box Jumps 30/24"
12 C2B Pull ups
24 OHS 65/43#
5:00 warm-up followed by 25:00 of mobility/wod set-up. Take advantage of the time!
24:00 Partner AMRAP
Rope climbs or progressions
Burpees
Kbs 53/35
Goblet Squat 53/35
*there will be wall sits and planks as well. Explanation will be provided during wod set up
7x2 OHS rest 45 sec. after each set
-then-
20 minutes to complete (not for time) 5 rounds of:
-ME HSPU or HS Hold (regionals standard)
-8 Strict Press 115/75
- 8 Deadlifts 225/175
5x3 Back squats @90% - rest 90 sec.
For time
Row 1000m
50 Burpees
100 Sit ups
15 minutes to establish a 1RM Hi-Hang (with hip) Snatch
-then-
3 rounds for time of:
5 KB Snatches left arm 24/16kg
5 KB OH Walking Lunges 24/16kg
5 KB Snatches right arm 24/16kg
5 KB OH Walking Lunges 24/16kg
20 T2B
Run 200m
15 minutes to establish a 2RM High Bar Back Squat
10 minute AMRAP of:
12 Pull ups
12 Pistols
12 Hand Release Push Ups
Partner WOD
For Time
800M run (both partners run)
100 Box Jumps 24"/20"
200 sit ups
Power Clean 10,000#/7,000#
800M run
Each team will have 1 box, 1 abmat, 1 bar. Both partners will work simultaneously.
4 rounds for time
5 Power snatches 114/75#
10 BB Lunges 115/75#
20 Lateral burpees
*Every 3 minutes beginning on the 3rd minute, no matter where the athlete is on the WOD, the BB must be held overhead (using a snatch grip) for 30 seconds. If the bar is dropped at any time during the 30 seconds, there is a 20 penalty Burpee to be performed after the WOD is complete.
EMOM for 7 minutes
2 Back Squats @ 90%
-then-
3 rounds for time of:
7 Front Squats 185/120#
21 KB Swings 32/24kg
Run 400M
Fran
21-15-9
Thruster 95/65
Pull Ups
Hey KOA. There will be ONE WOD at 10 am Next Monday - Memorial Day (which is the day we honor / remember the men and women who have died serving our country in the US Armed Forces). The WOD will be Murph - in memory of Lt. Michael Murphy the first hero WOD was in memory of him. We hope to see you at ten on Monday. Here's a little story about How Murph died:
KOA Nation was represented well in the qualifying round of the SuperFit Championships with 6 KOA athletes qualifying for the championship. Ashley Casimir, Rachel Syko, Jamie Kallinosis, Marissa Levine, BrieAnn Szatkowski and Jill Bonafide will head down to the beach for the finals. The SuperFit Championship will take place at Jenkinson's Beach in Point Pleasant on Saturday June 22nd. The first event will begin at 8:30am.
KOA Nation if you plan on walking on Saturday how about we meet at the refreshment stand at 10am. This is a great event in which to bring the kids as they can participate and walk too. If you are not familar with this cause it is to raise money to help a 4 year old boy from Cranford who has a rare form of cancer called Adrenal Cortical Carcinoma. Click on the link to learn more, donate and to register for the event.
http://www.practicehard.com/EventView.asp?eid=1041
