Daily WOD

Skill:

3 Sets total
Close Grip Bench Press  Till Failure
Skill Crushers Till Failure
Push up Till Failure

Complete Close Grip Bench Till failure, right away perform Skull Crushers till failure and then right into Push ups till failure
Close grip bench with a barbell, skull crushers with a dumbbell and push ups with your hands
For the three sets the weight stays the same on each exercise

Workout:

For time: 21-18-15-12-9-6-3 reps

Thruster 95/65
Burpees (over the bar)

This is funny, it’s Ronnie Coleman at his first powerlifting meet.  (Ronnie Coleman was Mr Olympia for years)
Listen to the guy yelling his name and light weight  when he goes he sounds like a real life Beavis.   Watch the Old man that lifts after him, he keeps yelling.
https://youtu.be/BuzeyFIYMSM

Skill:

Overhead Squat
1 rep max

Workout:

Row 500
10 Wall Balls @20/14
Rest 90 Seconds

Row 400
20 Wall Balls
Rest 90 Seconds

Row 300
30 Wall Balls
Rest 90 Seconds

Row 200
40 Wall Balls
Rest 90 Seconds

Row 100
50 Wall Balls
*****Sprint Each Rounds as Fast as You Can, you get rest after each round so try and move through it quickly*****

 

 

Not sure if any of you guys have used the New Year as a way to start eating well but if you haven’t It’s time to start over.
When I say start over I mean start from where you are as if you never had don’t it before.
A lot of people unfortunately have a hard time getting back to eating well because they feel like they fucked up and now it’s all over.
But, it’s nothing like that.  You’ve come so far so now it’s kinda like a reboot not a restart.
Sometimes we fall off of our path and need to just get back on and start moving full speed ahead
So don’t let a bump in the road put the brakes on your success.
Think about it, You’re doing Crossfit anyway you might as well get the most out of it and eat well
and increase your success tenfold.

Skill:

Swings 10 x 10
Perform 10 Reps with 30 seconds rest between sets
Make sure you take your rest and be sure to hit every rep with 100% effort.  If your leg isn’t snapping straight with power
Something is wrong

Workout:

U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.

Skill:

Push press

1 Rep Max

Workout:

12 Min EMOM

5 Burpee
+
1 Complex:
1 Snatch Grip Deadlift
1 Hang Squat Snatch
1 Overhead Squat

Last week the 1 rep maxes were great!  So many of you guys had gone up a lot!
And what was most exciting was the girls, you guys actually tried to lift a lot and reach a new max!
That was awesome!
Good to see that you know you can lift and are not weak just cause you’re a woman!
Ask your friends who ride a bike for an hour a day what there max squat is!
The only way you get tone and sexy curves is by lifting, the more you lift the better you look unless of course Redbook magazine tells you different.

Skill:

Front Squat
1 rep max

Workout:

For Time:

50-40-30-20-10

5-10-15-20-25

Double Unders

Kettlebell swings @70/55

Toes to bar

Workout A:

1 Minute Hollow Rock
3o seconds rest

1 Minute GHD Sit up
30 Seconds Rest

1 Minute Back Ext.
30 Seconds Rest

1 Minute Reverse Hyper Ext.
30 Seconds rest

Workout B:

21-15-9 Rep Scheme of:

Deadlift
Hang Power Clean
Front Squat
Push Press
Back Squat

a.  Use One Barbell for all exercises

b.  RX weight @115/75

c.  You must complete all of the required reps before you move onto the next exercise
So first you must do 21 Deadlift before you move to the Hang Power Cleans
But wait, wait Chris!!!  Can we do Thrusters instead of Front Squat and Push Press ?
You can answer that by referring to the beginning of this answer

Skill:

Deadlift
1 Rep Max
Now, I know that some of you are a bit nervous when going for a Max Attempt on the Deadlift because you are afraid of injuring your spine.

Well, just follow what I always say 1,000 times a day and you should be ok.
Remember you Need to Stay TIGHT!  If you aren’t tight in the core your spine is taking the brunt of the work throughout the movement.  Your spine is the bridge between your upper and lower body right.
If you don’t keep your core tight around your spine then your spine has nothing to help it stay stable and straight throughout the movement which will in turn lead to your spine being forced into flexion.

So, Take a deep breath in PUSH YOUR GUT OUT and hold your breath through the whole movement, unless of course you are reading REDBOOK magazine which says to suck your gut in!  Reena How could you!  How do you go behind my back and read a magazine!
Anyways, be sure to hold your breath and stay as tight as you can get your whole body to stay!

Workout:

35-25-15
Wall Balls @20/14
Pull Up

Skill:

If you missed the Back Squat or the Bench Press do one today.  We’ll be doing the skill work on Monday, Tuesday and Wednesday to give some a chance to make up the missed 1 rep maxes.
If you did both of them already then  pick a skill and work on it for 15 minutes till everyone is done with what they missed, if everyone in the class completed these two skill already then everyone just work on something for 15 minutes

Workout:

Row 1k
50 Overhead Squat @95/65
50 Box Jumps 24/20
50 Hang Power Snatch @95/65
50 Back Extension
Row 1K

Skill:

Bench Press
1 Rep Max

Workout:

13 Minute Amrap
5   Power Cleans @165/105
10 Burpee Side Jump over Bench
15 Double Under

We’re going to start finding our 1 rep maxes this week.
Let me explain how this works a little bit.

So most of you warm up sets will look like this  10-8-6-4 then your work sets will be 1-1-1
With  3 or 4 singles you should be able to find your max.
Use your previous set to figure on your attempt for the next single.
Each single is an attempt, not a set so you’re always trying to get a new PR, so don’t waste these singles by doing weight’s that you know you can get easily.

Your first single should be close to your max, it shouldn’t be so far away that you are adding 20, 30 lbs every set.
It should look like this,  let’s say your old max was 250 lbs and you’re going for a new one rep max.
Your sets would look like this first single 240, second single 250, third one based on how you felt from previous set so let’s say 260 and based on that set you try 264 for your last set.  Don’t sit there adding 10lbs each set no where near your max and you just keep going  up 10 lbs after each one completing 7 sets.
Get to your new max quickly.

Make sure you record your weight!
Either on Wodify or in a notebook

Skill:

Back Squat
1 rep max
10-8-6-4-1-1-1

Workout:

21-15-9
Deadlift @225/155
Handstand Push Up
GHD Sit up