WOD: 06/04/19
“Angels and Demons”
20 min AMRAP of:
2 rope climbs
12 devil’s presses, 50/35-lb. DBs
400m run
Devil’s Presses, aptly named and always a delight!
WOD: 06/03/19
“Grizzly”
On the 4:00 for 4 rounds:
16 Toes to Bar
8 Power Cleans, 185/135-lbs.
12 Burpees over the Bar
by Greg Glassman
The aims, prescription, methodology, implementation, and adaptations of CrossFit are collectively and individually unique, defining of CrossFit, and instrumental in our program’s successes in diverse applications.
Aims
From the beginning, the aim of CrossFit has been to forge a broad, general, and inclusive fitness. We sought to build a program that would best prepare trainees for any physical contingency—prepare them not only for the unknown but for the unknowable. Looking at all sport and physical tasks collectively, we asked what physical skills and adaptations would most universally lend themselves to performance advantage. Capacity culled from the intersection of all sports demands would quite logically lend itself well to all sport. In sum, our specialty is not specializing. The second issue (“What is Fitness?”) of the CrossFit Journal details this perspective.
Prescription
The CrossFit prescription is “constantly varied, high-intensity, functional movement.” Functional movements are universal motor recruitment patterns; they are performed in a wave of contraction from core to extremity; and they are compound movements—i.e., they are multi-joint. They are natural, effective, and efficient locomotors of body and external objects. But no aspect of functional movements is more important than their capacity to move large loads over long distances, and to do so quickly. Collectively, these three attributes (load, distance, and speed) uniquely qualify functional movements for the production of high power. Intensity is defined exactly as power, and intensity is the independent variable most commonly associated with maximizing favorable adaptation to exercise. Recognizing that the breadth and depth of a program’s stimulus will determine the breadth and depth of the adaptation it elicits, our prescription of functionality and intensity is constantly varied. We believe that preparation for random physical challenges—i.e., unknown and unknowable events—is at odds with fixed, predictable, and routine regimens.
Taken from http://www.crossfit.com/cf-seminars/CertRefs/CF_Manual_v4.pdf
WOD: 06/02/19
“Burdened”
35 min AMRAP:
Partner 1: 400m Sandbag run
Partner 2: max reps of wall balls and KB swings
*split up wall ball and KB swing reps however you’d like
WOD: 06/01/19
“The Kraken”
Teams of 2-3
15 minute AMRAP of:
100 cal row
100 toes to bar
Directly into,
15 minute AMRAP of:
100 DB snatches
100 burpees over the DB
Directly into,
5 minute AMRAP of:
Max distance Run as a group
WOD: 05/31/19
For Technique:
5x3 Snatch Balance
For Weight:
5x5 Overhead Squat
For Time:
250m row
15 power snatches (115/75)
250m row
12 power snatches (115/75)
250m row
9 power snatches (115/75)
250m row
The first movement in today’s strength component, the Snatch Balance, is for Technique, not for Weight!
We want you to work on your ability to get under a bar in an overhead squat position dynamically. This will help all of us to improve our Snatches!
Check out this video and focus on your movement when you get after these in class today!
WOD: 05/30/19
“Sevens in Heaven”
7min AMRAP:
200m run
50 double unders
*Rest
7min AMRAP:
200m run
14 Push Press (95/65)
Since 2007, the CrossFit Games have served as the world’s definitive test of fitness. The fittest performs best among all other athletes across several intense and varied physical challenges over multiple days and is crowned the Fittest on Earth.
This year, 30-year-old Hunter McIntyre, an accomplished six-time Obstacle Course Racing World Champion, four-time Obstacle Course Racing National Champion, three-year Steve Austin’s Broken Skull Ranch Champion, and two-time Tough Mudder X Champion, has been granted a wildcard invitation to the CrossFit Games and will have a chance to measure his accomplishments against a deep field of proven athletes
Read the Full article and watch the interview/debate on https://games.crossfit.com/article/crossfit-games-invitation-extended-hunter-mcintyre/games
WOD: 05/29/19
“Tabata That”
Wall Sit
Rest 1 minute
Walking lunges
Rest 1 minute
Plank
Rest 1 minute
Wall Walks
Rest 1 minute
Burpees
WOD: 05/28/19
“Dragonheart”
4 rounds each for time:
21 cal row
15 weighted sit ups, 25/15-lb. DB
9 deadlifts (225/155)
*rest 2-3+ minutes between rounds.
WOD: 05/27/19
"Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
Scale as needed.
Partner up as needed.
WOD: 05/26/19
The Day Before
40 minute EMOTM of:
1: Row 15/12 Calories
2: 15 Dumbbell Snatches, 50/35-lbs.
3: 15 Sit-ups
4: Rest
