WOD 130831 - For The Fallen Hotshots 19

Who were the Hot Shots 19? On Sunday, June 30, 2013, 19 of Arizona's firefighters gave their lives trying to stop a wildfire near Prescott, Arizona. This wildfire was the single biggest lost of firefighters who battled a wildfire in 80 years, according to ABC news. Many of those who lost their lives were avid CrossFit athletes at their respected gyms. The writers of this blog including our other friend, Steven, saw the fire comping home from...

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WOD 130830

WOD 130830a Strength Back Squat 5x5 MetCon For Time 10-9-8-7-6-5-4-3-2-1 Hand Release Push Ups Sit-Ups Air Squats ___ WOD 130830b T...

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WOD 130829

WOD 130829a Strength 3Rounds :30 sec side plank :30 sec prone plank :30 side plank :30 rest MetCon 15-12-9-6-6-9-12-15 Overhead Walking Lunge 75#/25# Toes 2 Bar ____ WOD 130829b OLY Warm up 3x3 Snatch Complex (PVC pipe then 45# bar then 75#) Pull --> Hi Pull --> Muscle Snatch --> OHS --> Snatch Grip Push Press --> Snatch Balance then 15 minutes to establish 1RM Squat Snatch Geoff - 155#, failed attempts at 165# and 170# Tedi...

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WOD 132808

WOD 130828a Gymnastics 30 Second Handstand Holds x10 then 3 Rounds of AMRAP HSPU (Hand Stand Push Ups) **If you can't do HSPUs, then working on the negatives from top position to head of floor works too! Remember, use an Ab Mat** 10 Second L-Sit Holds x5 then 10x3 L-Sit PullUps ** If you can't do L-Sit PullUps, have a static hold on pull up while doing strict toes 2 bar works great!** MetCon Run 400m/Row 500m 25 Burpees 25 Pull-Ups Run 800m/...

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WOD 130827

WOD 130827a Strength Bench Press 5x5 Incline Dumbbell Press 6x8 MetCon For Time Row 1000m 20 DB Lunge w lateral raise Row 1000m 20 DB Lunge w lateral raise Row 1000m ___ WOD 130827b Gymnastics Muscle Up Technique 5x3 MetCon 10 Min AMRAP Bear Complex Power Clean --> Front Squat --> Push Press --> Back Squat --> Back Rack Push Press Geoff: 25 Reps, failed last back rack push press at 26 * I feel like I could've gone faster....

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WOD 130826

WOD 130826a Strength Snatch Grip Press 5-5-3-5-3-1 MetCon For Time 15-10-5 Power Snatch 115#/45# Chest 2 Bar Pull Ups/Assisted Pull Ups/ Jumping Pull Ups Box Jumps 30"/24" ___ WOD 130826b OLY 15 mins to establish Clean & Jerk 2RM **not letting for of the bar for 2 reps** Strength Clean & Jerk 5x2 at 90% 2RM 2 second pause at bottom of front squat 2 second pause at the jerk (split or push jerk) ** this isn't a heavy heavy lift......

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WOD 130825

WOD 130825a Strength Single Leg Romanian Deadlift 6x4 **Use dumbbells 10-15# for girls, 35-50# men at least** MetCon 30-20-10 Double Unders // 4 Single Unders = 1 Double Under Ball Slams 30#/14# Burpees GHD Sit Ups // V-up Roll Ups ___ WOD 130825b OLY Hi Hang Snatch 5x3 115#  Arvin - 105# Strength Front Squat 2 sec hold + Push Jerk 5x3 165#  Arvin - 155# MetCon 21-15-9 BW Bench Press Back Squat 185# Strict Pull Ups Deadlift...

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WOD 130824

WOD 130824a Strength Front Squat 5x2 to 2RM MetCon 4 Rounds For Time 400m Run 10 Front Squat at 60% 1RM 10 Ring Push Ups/ Dips/ Knee Push Ups ____ WOD 130824b Rest D...

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WOD 130823

WOD 130823a Strength Weighted Pull Ups 5,5,3,5,3,1 to 1RM then 5 min EMOM 1 Weighted Pull Up at 90% 1RM + 5 T2B (Toes 2 Bar) or Knees to bar ** can be substituted with assisted pull ups to less weight ** MetCon 3 Rounds For Time 15 Sumo Deadlift High Pull 135#/65# 15 Pull Ups 15 Box Jumps 15 KBS at 35#/20# ___ WOD 130823b Strength  Snatch Pulls 6x3 215#, 215#, 215#, 215#, 235# OLY 15 mins to establish 1RM 165# (PR) failed x2 at...

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WOD 130822

WOD 130822a Strength Strict Shoulder Press 7x1 * work sets up to 1RM * then 5 min EMOM of 3 OHP @ 80%-85% 1RM MetCon 12 Min AMRAP 6 Thrusters @ 115#/45# 12 Ring Dips ____ WOD 130822b Strength Front Squat 7x2Geoff - 225#, 235#, 235#, 235#, 235#, 235#, 245# (PR)Arvin - 185# 195# 205# 215# 225# 230# 235# MetCon For Time 50 Wall Balls 20# 40 Double Unders 30 KBS 70# 20 Front Squat 165# 10 Muscle Ups 1000m Row Geoff- Score 20:57Arvin - 22:3...

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WOD 130821

WOD 130821a Strength Snatch Grip Deadlift 6x3 ** work up to heavy sets ** MetCon For Time 75 Snatches at 65#/35# ___ WOD 130821b Strength Strict Shoulder Press 5x3Geoff - 95#, 115#, 125#, 135# (fail) 115#, 115# Arvin - 95# 105# 115# 125# 135# 145#-1Rep OLY 15 minutes to establish 1RM Clean and Jerk Geoff - 225#Arvin - 205#http://youtu.be/h4xH6IarWF0215# failhttp://youtu.be/5-v3qCr8gJ8210# fail, need to stop JERKING!!! MetCon 5 Rounds For Time 10 Hang Power Cleans 155# 10 Box Jumps 24" 10 T2B Geoff - 15:19Arvin (mile high training) -...

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WOD 130820

WOD 130820a Bench 5,5,3,5,3,1RM attempt MetCon 7 Min AMRAP 7 Decline Bench BW 7 Box Jumps 24" Cashout For Time Row 1000m ______ WOD 130820b Part I: Bench 5,5,3,5,3,1 Arvin: 135# 155# 175# 195# 205# 225# HBBS 7x5 Arvin: 185# last set 205# Incline Dumbbell Bench Press 5x5 Arvin:  35# 45# 55# 65# 70# (Beyond perpendicular bench press) MetCon 5 Rounds 3 Thrusters 135# 5 T2b Arvin: 4:38 Cashout Tabata Run 12 incline 6.5 Speed ___ Part II: Smolov 8x3 215 **4th and 5th set at 235# OLY 15 Minutes to find 1RM for today 155# MetCon 15...

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WOD 130819

WOD 130819a Part 1: 50 Pull Ups For Time Part II:10-9-8-7-6-5-4-3-2-1 Burpees Push Ups ____ WOD 130819b Strength Overhead Squat 3,3,3,2,2,1,1 95#, 115#, 135#, 145#, 165# (PR), 175# (PR), 185# (PR) MetCon 1 6 Min AMRAP 1 Muscle Up Attempt 3 L-Sit Pull Ups 6 Chest 2 Bar ** 5 T2B penalty every time you let go of bar between 3-6 set ** Score 4 Rounds + 3 L-Sit Pull Ups + 3 Chest 2 Bar **No penalty** MetCon 2 10-9-8-7-6-5-4-3-2-1 Burpee 24" target Hand release push ups Time: 9:12 OLY 6 Rounds Every 2:00 of 1 Power Snatch 6 OHS 95...

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WOD 130817

WOD 130817 StrengthStrict OHP 6x3 (work up to 3RM)then 2 Rounds ofMax Effort OHP at 90% 3RMthen Max Effort Push JerksMetCon12 Min AMRAP3 Squat Cleans 155#6 Wall Balls 20# or 15# Dumbbell Thrusters9 Burpee Over Box JumpsCashOutTabata Treadmill 8 Rounds (20 Sec on, 10 sec off)12 incline5.5-6.5 speedthen 800m brisk ...

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WOD 130816

WOD 130816 StrengthBack Squat 6x6 205#**Or 75-80% 1RMChallenge: 4th set at 225# and 6th set 185# (or 65% 1RM) AMRAP (Asmany reps til failure)**Make sure there are safety bars for this one**OLY15 minutes to work up to find 1RM "retty" Squat Clean & Jerk*Pretty = good form*then6 min EMOM of 85% 1RMMetConFor Time50 Burpee Chest 2 Bar50 GHD Situps / V-UpsRow 1000mCashout15 min treadmill walk (3.0-3.5) at 6.5-7.5 incline___ My scores:Back Squat 205/225/185Clean and Jerk 205#EMOM 190#MetCon - Sub 15 minutesI'll be posting this tonight. Good ...

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