Monday 20150831 Open Workout

Posted: August 30, 2015 by eweirick in Uncategorized

S/S/S:

Deadlift

5, 5, 5+

@ 75% of new 1RM

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WOD:

15 AMRAP

25 BF Sit-ups

200m Sprint

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Scaling Options:

BF SU – Feet anchored SU

200M Run – 250M Row

.

Xtra:

4X4 5-sec Eccentric Pull-ups

Rest 30 seconds between rounds

Use weight if able

Saturday 20150829 Open Workout

Posted: August 28, 2015 by eweirick in Uncategorized
OLYMPUS DIGITAL CAMERA

Picture courtesy of CrossFit HQ.

U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, PA, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, NC, died on February 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small arms fire in Faramuz, Afghanistan.
He is survived by his father and stepmother, Murray and Karen, mother and stepfather, Mary and Peter MacFarland, and fiancee Amanda Charney.

.

S/S/S:

WOD Prep:

5 Burpees

5 step ups

5 jump up, step down

5 box jumps

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WOD:

“Small”

3 RFT

Row 1000m

50 Burpees

50 Box jumps – (24/20)

Run 800m

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Scaling Options:

If no row – run 800m

If no run – row 1000m

Box Jumps – 20/16

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Xtra:

Roll out everything

Friday 20150828 Open Workout

Posted: August 27, 2015 by eweirick in Uncategorized

S/S/S:

Bench Press

5, 5, 5+

@ 75% of new 1RM

.

WOD:

10 RFT of:

Farmers Carry 50m (70/50)

5 T2B

10 DB Cleans (70/50

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Scaling Options:

FC – Weight as needed

T2B – K2E

Clean – Weight as needed

.

Xtra:

5 rounds Not For Time of:

50m Walking Lunge

15 Back Extensions

Thursday 20150827 Open Workout

Posted: August 26, 2015 by eweirick in Uncategorized
Big shout out to CF TOTF Athlete Trey Hadaway for representing us at CrossFit Reykjavik! CAN!

Trey Hadaway CF Reykjavik

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S/S/S:

15 min on Front Rack/Tricep/Shoulder Mobility

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WOD:

12 min AMRAP of:

5 Front Squat 185/135

5 Ring Dips

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Scaling Options:

FS – as needed

Ring Dip – stationary, or box dip

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Xtra:

Behind the back upright row 3 x 5

Video courtesy of Steve Payne.

Wednesday 20150826 Open Workout

Posted: August 25, 2015 by eweirick in Uncategorized

S/S/S:

Prep for WOD

.

WOD:

For time (40 min time cap):

Run 400m

Row 500m

Run 800m

Row 1000m

Run 1200m

Row 1500m

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Scaling Options:

If can’t run, bike x 3 distance

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Xtra:

Heel cord mash – 2 min per

Banded lat stretch – 2 min per

Banded shoulder stretch – 2 min per

Tuesday 20150825 Open Workout

Posted: August 24, 2015 by eweirick in Uncategorized

S/S/S:

Deadlift Technique

.

WOD:

For Time (5 min cap):

9, 6, 3

Deadlift @ 365/295

American KBS @ 2.0/1.5

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Scaling Options:

Scale weight as needed but keep it heavy.

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Xtra:

Reverse hypers – 3 x 20

Pull up bar hang – 3 min

Monday 20150824 Open Workout

Posted: August 24, 2015 by eweirick in Uncategorized

S/S/S:

Back Squat

5, 5, 5+

@ 75% of new 1RM

.

WOD:

For Time:

100 Double Unders Cash In, then…

3 RFT:

5 Muscle Ups

10 HSPU

15 C&J (165/115)

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Scaling Options:

DU – 2 X SU

MU – Burpee to kipping C2B

HSPU – negatives

C&J –  75% of 1RM

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Xtra:

EMOM x 16 mins

Even: 10 Alternating Weighted Pistols (35/20# DB or KB)

Odd: 30′ Hand-Stand Walk (or 30 seconds max effort)