01.27.2023

 
 Primer
3:00 EMOM
5 power cleans @ 60%
then
every 1:15 for 5:00
4 power cleans @70%
then
every 1:30 for 4:30
2-3 power cleans @ 80%
 
 
 
WOD
CrossFit Open 14.4

MEN - includes Masters Men up to 54 years old
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row 
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 power cleans, 135 lb.
20 muscle-ups

WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 14 lb. to 9-foot target
30 power cleans, 95 lb.
20 muscle-ups

Scaling for this will include hanging knee raises and C2B pull ups or pull ups

Clean weight: RX 135/95  IN  115/75  SC  95/65

01.26.2023

 
WOD
"Middle"
Every 3:00 for 3 sets
Row 20/16 cals
10 DB box step ups 24/20"
max reps DB snatch in remaining time
Rest 1:00

Strength
3 sets
Strict press x 6 reps 
rest 60 seconds
Strict press x 5 reps
rest 2-3 minutes
 
*try to add load each round
*start at 55-65% your max on round one.  Keep that load for both the 6 and the 5 reps.

01.25.2023

 

Lifting Day!
A. back squats
4 x 4 reps @ 80%
2 x 10 reps @ 70%
rest as needed

B. 3 sets
single leg RDLs x 15 each side
banded pallof press x 30 seconds each side

C. KB core set
2-3 sets 8-10 reps each side
All Posts • Instagram
1. Turkish Sit Up
2. Straddle Turkish Sit Up
3. KB Deadbug
4. Tall Kneeling Hip to Halo
5. Pike Lift Over

01.24.2023

Bench Press Tips  https://www.instagram.com/p/CmZMdsKoCaA/
Strength
A.  Bench press with a 1 second pause at the chest
5 sets of 3 reps @75%
 
then...
Super set 
3 rounds
A. body rows x 10 slow tempo   https://youtu.be/Y0wZVlaspU0
B. bench dips x 10 slow tempo  

WOD
"Luke Wall-Walker"
For Time
8 wall walks
32 DB cleans  50/35  35/20
8 lengths shuttle run (25 feet each length)
6 wall walks
24 DB cleans
6 lengths shuttle run
4 wall walks
16 DB cleans
4 lengths shuttle run
2 wall walks
8 DB cleans
2 shuttle runs

01.23.2023 Member of the Month

 
 
 
WOD- Member of the Month Greg Aitchison

"10-4, good buddy"

AMRAP in 26 minutes (26 because my birthday is May 26th )

10 cal bike

4 strict pull-ups (2 regular pull-ups, 2 chin-ups)

4 deadlifts

4 hang power cleans

4 front squats

4 hand-release pushups

Every 4 minutes (starting at 4:00) = 10 burpees

(4:00/8:00/12:00/16:00/20:00/24:00)

Barbell

135/95  115/75  95/65

01.21.2023 Partner WOD

WOD
"The Macho Man does Gymnastics"
partner workout
alternating rounds
 
20 rounds- 10 of each part for each person
Part A
5 HSPU or piked from a box
3 Burpee C2B pull up or burpee pull up
1 Devil's press  50/35  35/20
 
Part B
Macho Man Complex
3 Power Cleans
3 Front Squats
3 Push Jerks 
135/95  115/75   95/65

01.20.2023

Clean Warm Up
5 reps of each
1. clean grip upright rows
2. clean grip deadlift
3. front squat
4. strict press
5. tall clean
6. clean from power position



WOD
Open 11.5
20:00 AMRAP
5 power cleans 155/105  115/85   95/65
10 TTB or hanging knee raises
15 wall balls 20/14