WOD 2/27/2015 (Open WOD 15.1 and 15.1a)

Open WOD 15.1 and 15.1a

9 minute AMRAP of:

15 Toes-to-bar
10 Deadlifts (115#/75#)
5 snatches (115#/75#)

then:

6 minutes to compete a:

1-rep Max Clean and Jerk

WOD 2/26/2015

Power Snatch 5-5-3-3-3-1-1-1-1-1

3 rounds for time of:

40 Walking lunges (w/ plate overhead)
30 sit-ups
20 plank rows (alternating Arms) (40-45# men/20-25#)
10 Power snatches @ 60%

WOD 2/25/2015

Clean and Jerk 2-2-2 (40%-50%-60%)

10 Minutes AMRAP

10 Clean and Jerks- 65%
5 Ring dips
4 Pistol Squats (2 each leg)


Tabata Row (row for total Meters)
Tabata Sit-ups
Tabata Back extensions

WOD 2/24/2015

Front Squat 2-2-2 (65%-70%-75%)

5 rounds for time of:

3 Front Squats at 80%
10 Box jumps
7 toes-to-bar

Shoulder Press 2-2-2 (65%-70%-75%)

5 rounds for time of:

3 Shoulder press (80%)
10 Sit-ups
7 Burpees

WOD 2/23/2015 "Gav"

"Gav"

6 rounds:

17 pull-ups
75 Double Unders
10 Burpees

This WOD is being done as a request from CrossFit Vanguard to honor Master Sergeant Josh Gavulic, who died a year ago in a free fall parachuting accident. 

He had recently completed a lengthy tour (8 years) with the 75th Ranger Regimen in various Companies. His last stint was with the Regimental Recon Company, which afforded me the honor of serving alongside of him on a Recon team, and was a veteran of 10 combat tours. He loved serving with the Regiment and did not want to leave, but was promoted out of his team slot. He remained at Fort Benning with the USAF detachment there as the Detachment NCOIC. 

He left behind a lovely wife Alyssa and six children, one less than a year old. Elyse and I had been close to his family ever since they joined the Recon Company.

WOD 2/20/2015

5 rounds, each for time, of:

   20 Chest to bar pull-ups
   30 Wallball shots
   40 Push-ups

Rest 3 minutes between each round.

WOD 2/19/2015

21-18-15-12-9-6-3 reps of:

255# Deadlift
strict knees to elbow

WOD 2/18/2015

Back Squat 10-10-10-10-10 reps

WOD 2/17/2015

3 rounds for time of:

100 Squats
50 Box jumps 20"
45# Dumbbell clean and jerks, 25 reps

(Mainsite WOD 1/30/15)

WOD 2/16/2015

Monday Monster Mash (CrossFit Linchpin WOD)

AMRAP 5 minutes of:

     7 Thruster 95#/65#

     7 Pull-ups

AMRAP 5 minutes of:

     5 Deadlifts 225#/155#

     5 Handstand Push-ups

AMRAP 5 minutes of:

     5 Power Cleans 115#/75#

     25 Double-unders

AMRAP 5 minutes of:

     10 Calorie Row

     5 Burpees

AMRAP 5 minutes of:

     7 box jumps 24"/20"

     7 Toes to bar

Rest 5 minutes between each workout

WOD 2/13/2015

Back Squat 10-1-20-1-30-1

then:

Open WOD 13.4

Complete AMRAP in 7 minutes of:

135# Clean and Jerk, 3 reps
3 toes to bar
135# Clean and Jerk, 6 reps
6 toes to bar
135# Clean and Jerk, 9 reps
9 toes to bar
135# Clean and Jerk, 12 reps
12 toes to bar
135# Clean and Jerk, 15 reps
15 toes to bar
and so on...

Women use 95#, Masters Women 65#

WOD 2/12/2015

For time:

75 Strict Ring dips
50 Strict Chest-to-bar Pull-ups
75 Knees to Elbows
50 M Handstand walk (Sub with Handstand walk-ups or alternating single arm dumbbell presses)

Scale and sub appropriately.

WOD 2/11/2015

For time:

100 Double-unders
10 Squat Snatches
80 Double-unders
8 Squat Snatches
60 Double-unders
6 Squat Snatches
40 Double-unders
4 Squat Snatches
20 Double-unders
2 Squat Snatches

Use 50-60% of max Squat Snatch

WOD 2/10/2015

Row 2000 M
Rest 5 minutes
Row 1000 M
Rest 5 minutes
Row 2000 M

Row HARD, but not quite PR pace!

WOD 2/9/2015

Back Squat 5-5-5

Rest as needed, then:

For time:

10 rope climbs
20 Back Squats, 225#/155#
30 HSPU's (Scale to dumbbell presses)
40 calorie Row

WOD 2/5/2015

AMRAP in 10 minutes of:

275# deadlift, 10 reps
20 GHD sit-ups

WOD 2/5/2015

For time:

25 Kettlebell Swings (Russian style)
20 Turkish Get-ups (Alternating arms)
25 Kettlebell Swings (Russian style)
10 single arm KB Snatch (Alternating arms)
25 Kettlebell Swings (Russian)

Every 2 minutes complete 5 Burpees.

Another CrossFit Birthday today... Great to have you in our Community Danica!

WOD 2/4/2015 (Open WOD 14.4)

Strength:

3 sets of:

2 Shoulder Press + 6 push Press
Rest 1:30
Max strict Pull-ups
Rest 1:30

Then:

Open WOD 14.4

Complete AMRAP in 14 minutes of:

60 cal Row
50 toes to bar
40 Wall ball shots
30 cleans (135#/95#/65#)
20 muscle-ups

WOD 2/3/2015 ("Chris and Toni")

"Chris and Toni"

3 sets of:

300M Row
10 Box jumps w/ step downs (24"/20")
15 Kettlebell Swings
2-3 minutes rest between each set

3 sets of:

300M Row
10 Hang Power cleans (135#/95#/or 60% of max PC)
10 Burpees
2-3 minutes between each

Each set is for time.  Note fastest for each 3 set triplet.

CrossFit Birthdays!

A year ago, Chris and Toni walked through our doors.  The Caldwell's are a huge part of our community (figuratively and literally (with the entire family involved in either CrossFit or Yoga).)  They are devoted members, who show up consistently, put in the effort, and make our jobs as coaches/gym owners easy.  We are grateful you came into our lives.  Thanks for having the courage to walk through our doors the first time.

It's never easy, but I see you two making huge progress this next year.  Everyone will hit walls in their training.  We all will plateau, face barriers, and struggle.  Injuries happen because we are all human.  But after making it through these hard times and conquering our challenges you will be stronger then ever imagined.  One year is a time to celebrate.  A time to reflect on how far you have come and look forward to continuing the journey which is still a lifetime in the making.  Congrats and keep up the good work!

WOD 2/2/2015 (Open WOD 14.5)

CrossFit Open WOD 14.5

21-18-15-12-9-6-3 reps for time of:

95# Thruster
Bar-facing Burpee

(Women use 65#/Masters Women 45#)