Tuesday 20150804 Open Workout

Posted: August 3, 2015 by eweirick in Uncategorized

Video courtesy of CrossFit HQ.

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S/S/S:

Bench Press

Reps of 10/8/5 pause @ 60/65/70%

(Pause 5 seconds at 60, 3 seconds at 65, 1 second at 70)

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WOD:

400m run cash in

AMRAP (18 min cap):

5 rounds of

10 box jump 30/24

15 HRPU (Hand Release Push Up)

20 Air squats

400m run cash out

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Scaling Options:

400/200 for run – If no run at all – 500m row

Box Jumps – 24/20

HRPU – Push ups on bench or box

Air Squats – to flexibility depth

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Xtra:

3 x 5 Standing Overhead Tricep Extensions.  (band or dumbbell)

Barbell smash triceps

Monday 20150803 Open Workout

Posted: August 3, 2015 by eweirick in Uncategorized

S/S/S:

Back Squat

Reps of 10/8/5 pause @ 60/65/70%

(Pause 5 seconds at 60, 3 seconds at 65, 1 second at 70)

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WOD:

21/15/9

Deadlift (225/185)

Ring Dip

GHD Sit up

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Scaling Options:

Deadlift – shoot for 75% of 1RM

Ring dip – Bar dips or box dips

GHD – Butterfly sit up

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Xtra:

Jog 400m as a class, everyone stays together!

Saturday 20150801 Open Workout

Posted: July 31, 2015 by eweirick in Uncategorized
Alexander WOD
Staff Sgt. Alexander G. Povilaitis, 47, of Dawsonville, GA, assigned to the 570th Sapper Company, 14th Engineer Battalion, 555th Brigade, was killed in action on May 31, 2012 in Kandahar Province, Afghanistan, when enemy forces attacked his vehicle with an improvised explosive device.  He is survived by his wife, Kimberly, and two sons, Alexander Blaine and Danny.

Photo courtesy of CrossFit HQ.

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S/S/S:

Prep for WOD.

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WOD:

“Alexander”

5 Rounds:

31 Back Squats (135/95)

12 Power Cleans (185/130)

 

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Scaling Options:

 

Scale weight as necessary.

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Xtra:

Roll it out if it’s sore.

Friday 20150731 Open Workout

Posted: July 30, 2015 by eweirick in Uncategorized

S/S/S:

Deadlift

5, 5, 5+

add 5-10 lbs from 20 July

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WOD:

12 Min AMRAP:

12 Supine Ring Row

12 Ring Push Ups

24 Double Unders

Video courtesy of Freestyle Connection.

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Scaling Options:

Supine RR = Ring Row

Pushup = Knee Push Up

DU = 2:1 Singles

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Xtra:

Reverse Hyper – No weight 3 x 10

Thursday 20150730 Open Workout

Posted: July 29, 2015 by eweirick in Uncategorized

S/S/S:

Seated Box Jump

Set Max height

Review Goblet Squat, KB Thrusters, and KB OH Walking Lunge

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WOD:

21-15-9

Goblet Squat (53/35)

Box Jump (24/20)

5 min break then…

12-9-6

KB Thrusters (35/25)

KB OH Walking Lunges (35/25)

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Scaling Options:

Adjust KB weight as needed for all movements

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Xtra:

Eccentric PU Week 2

5 Rds

4 x ECC Pullups @ Body Weight

Rest 60 sec

Wednesday 20150729 Open Workout

Posted: July 28, 2015 by eweirick in Uncategorized
Stacie 2015 GamesHuge congrats to Omaha’s own (and friend to TOTF) Stacie Tovar in her 11th place finish at the CrossFit Games.  Always an inspiration to all!

Pics courtesy of CrossFit Games.

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S/S/S:

Bench Press

5, 5, 5+

Add 2-5 lbs from 16 July

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WOD:

EMOM x 8:

3 Squat Cleans

Weight determined by athlete

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Scaling Options:

None.

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Xtra:

Either Eccentric Pull-up work for the week or…

Empty Bar Jerk foot work

Tuesday 20150728 Open Workout

Posted: July 27, 2015 by eweirick in Uncategorized

S/S/S:

Prep for WOD

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WOD:

SQT:

3 RFT of:

10 Snatches (95/65)

200 shuttle Run (4 X 50m)

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Scaling Options:

Adjust snatch weight as needed

 

Video courtesy of The CrossFit Games.  If you didn’t get a chance to watch the Teens and Masters perform this WOD during the Games, give it a watch.  Great seeing the future of the sport and living proof that fitness can happen at any age!

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Xtra:

Eccentric PU Week 2

5 Rds

4 x ECC Pullups @ BW

Rest 60 sec