Archive for June, 2015

Wednesday 20150701 Open Class

Posted: June 30, 2015 by ladygrape01 in Uncategorized

S/S/S:

Back Squat 

5,5,5+  

add 5lbs from 18 June

WOD:

2 Rounds For Time

1 Lap (.4 mile) walk carrying KB on chest

(if weight drops below chest…stop and perform 10 Air Squats)

30 Alt KB Snatches  1.5/1

Scaling Options:

KB (1/.5)

Xtra:

2 Round not for time

15 Evil Wheels

10 strict T2B

Pigeon Pose – 2 min per leg

Roll out It Band – 2 min per leg

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Tuesday 20150630 Open Workout

Posted: June 29, 2015 by eweirick in Uncategorized
If you haven’t already checked it out, here is CF TOTF making headlines. CAN!
http://www.omaha.com/news/military/offutt/team-offutt-tactical-fitness-games/collection_20716406-1436-11e5-b6fb-cba75edf7c4e.html

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S/S/S:

Prep for WOD.

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WOD:

18 Thrusters 95/65

9 Box Jumps 24/20

12 Thrusters 95/65

6 Box Jumps 24/20

6 Thrusters 95/65

3 Box Jumps 24/20

1 Mile Run

3 Box Jumps 24/20

6 Thrusters 95/65

6 Box Jumps 24/20

12 Thrusters 95/65

9 Box Jumps 24/20

18 Thrusters 95/65

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Scaling Options:

Thrusters: 75/55

Box Jumps: 20/16

Run: Cut down the distance as needed or 2k row

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Xtra:

Sit on floor with legs out straight

Use empty bar to mash quads – 3 min per leg

Put 2 ½ plates on same bar, mash heel cord and calf area, 3 min per side

Monday 20150629 Open Workout

Posted: June 28, 2015 by eweirick in Uncategorized
We’ve added all of Bryan Holm’s photos to a page here on the site. See above.

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S/S/S:

Bench Press

5, 5, 5+

Add 2-5 lbs from 15 June

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WOD:

3 RFT

20 Pushups

20 Squats

20 Burpees

20 Pullups

20 Pistols

3 Min Rest

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Scaling Options:

Push ups: on knees on up motion

Squats: to range of motion

Pull ups: Body ring row

Pistols: banded or to box

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Xtra:

Ring Dip Hell

3 Rounds:

30 sec hold at top of ring dip

5 sec negative

30 hold at bottom of ring dip

1 Min rest

Saturday 20150627 Open Workout

Posted: June 26, 2015 by eweirick in Uncategorized
Randy Simmons

Picture courtesy of Iron Cross Athletics.

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Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children.

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S/S/S:

Snatch Balance

2,2,2,2

(Increase weight per round)

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WOD:

“Randy”

For Time: 75 Snatches (75/55)

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Scaling Options:

Scale weight as needed

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Xtra:

Shoulder mobility x 5 min per side

Friday 20150626 Open Workout

Posted: June 25, 2015 by eweirick in Uncategorized
 Elizabeth Gregory lifting stones at Summer Showdown 2. CAN!

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Elizabeth Gregory 4

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S/S/S:

Set PR on 500M row

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WOD:

“Sgt. Slaughter” *See notes)
3 Rounds of:
1 minute to complete: 100 yard sprint (50 yards out and back)
2 minutes to complete: 200 yard sprint (100 yards out and back)
3 minutes to complete: 300 yard sprint (50 yards and back, 100 yards and back)

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Scaling Options:

Row in intervals of 65M, 125M, 225M

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Xtra:

Heel cord mash – 3 min per

Pigeon pose x 2 min per leg

Oly wall stretch x 2 min per leg

Thursday 20150625 Open Workout

Posted: June 24, 2015 by eweirick in Uncategorized
CF TOTF athlete Kayla Hardiman jumpin’ around at Summer Showdown 2. CAN!

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Kayla Hardiman

Picture courtesy of Bryan Holm.

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S/S/S:

Deadlift

5, 5, 5+

add 5-10 from 12 June

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WOD:

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Video courtesy of CrossFit HQ.

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CF Open 11.3 (see notes)

5 Min AMRAP:

Squat Clean (165/110)

Jerk (165/110)

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Scaling Options:

Squat Clean – 145/100, 135/95.

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Xtra:

3 Rounds for quality:

25 Stiff leg Deadlift (185/130)

Ab mat Situps (10)

Hang from Pull up rig – 3 min

 

Wednesday 20150624 Open Workout

Posted: June 23, 2015 by eweirick in Uncategorized
CF TOTF Athlete Adam Tripp movin’ some weight at Summer Showdown 2. CAN!

 

 Adam Tripp

 

Picture courtesy of Bryan Holm.

 

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S/S/S:

Muscle Up technique

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Video courtesy of Freestyle Connection.

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WOD:

For Time:

30 Muscle Ups

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Scaling Options:

MU – burpee kipping pull up

If unable, then 2 X dip/pull ups

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Xtra:

OH walking lunge w/barbell – 4 X 30’ (up weight ea round)