THE SATURDAY PARTNER WOD RETURNS!

A) WOD Prep:

Barbell Warm-up with your partner:

3 Rounds of:

2 Power Snatch
2 Power Clean and Jerks
5 Wall Ball Shots
*One athlete completes a full round. Work up to Metcon weight by the time you hit the 3rd round.

B) WOD:

“Girls Gone Wild”

For Time In Teams of 2: (40:00 Cap)

1 Mile Run (relay style)

– Then –

“Karen” 

150 Wall Ball Shots (20/14) 

“Isabel”

30 Power Snatches (Rx = 135/95, S = 115/75, 95/65, DB Push Press)

“Grace”

30 Clean & Jerks (S = DB Snatch )

– Then –

1 Mile Run (relay style)

Alternate Options:

1 Mile Run = (2k/1,600) Meter Row or (96/72) Assault Bike Cals

*Last done 12/9

C) Extra Credit: (After Class)

1a) Seated DB Cleans (2 x 20). No rest.
1b) Banded Pull-aparts (2 x 60). Rest 60s.

2) Banded Lat Pulldowns: Accumulate 50-100 Reps.

SPEED BENCH PRESS/BANDED ALPHABET

A) Strength:

1) EMOM 9:

3 Speed Bench Press @ 50%
– Change Grip every 3 sets (close, medium, and wide grip)

2) Banded Alphabet: 2 Sets on each side. Rest 60s.
– Small letters with these + squeeze abs hard!

B) WOD:

AMRAP 18:

Row 250 Meters (Run 200 Meters or 12/9 Calorie Bike)
Double Overhead KB Carry x 100 Ft. (Rx = 53/35, S = Athelte choice of KB weight)
10 Barbell Rows (Rx = 135/95, S = 115/80, 95/65, 75/55)

C) Extra Credit:

1a) Barbell Curls (3 x 10). No rest.
1b) Alt. DB Curls (3 x 10) ea. No rest.
1c) Elbow Out Tricep Extensions (3 x 15). Rest 60s.

SPEED FRONT SQUATS & SUMO DEADLIFTS

A) Strength:

1) EMOM 4:

4 Speed Front Squats @ 70%

2) EMOM 4: 

3 Ultra Wide Sumo Deadlifts @ 70%

B) WOD:

"Abs of Steel"

For time: (10:00 Cap)

Buy in:

50 Toes-to-Bar (S = Hanging Knee Raises, Abmat Sit-ups)

– Then – 

50 Front Rack Reverse Lunges (Rx = 115/75, S = 95/65, 75/55, Light DB Reverse Lunges)
*Every time you drop the bar complete 10 Bar Facing Burpees (S = Regular Burpees)

Rx+ = 135/95

C) Extra Credit:

Banded Plank Rows (4 x 10 ea). Rest 60s.

BARBELL ROWS/DB REVERSE LUNGES

A) Strength:

EMOM 8:

Odd Mins: 8 Barbell Rows
Even Mins: 8 DB Reverse Lunges each leg
*Add weight each set for both.

B) WOD:

AMRAP 28 w/ a partner: 

800 Meter Run* (relay style)
50 Air Squats
50 American KBS (53/35)

*Sub 1,000/800 Meter Row or 48/36 Assault Bike Cals

C) Finisher:

AMRAP 6:

1a) 10 Deadbugs

1b) 20 Banded Leg Curls each

1c) 30s Side Plank (15s each side)

JERK (ANY STYLE) 1RM

A) Strength: 

1) Jerk (any style) 1RM. Rest 2:00
– Build to a 1RM over the course of 8-10 sets from the rack.
– Try to beat your current max by 5#
– Beginners (10 x 3) focusing on technique. Rest 90s.

B) WOD:

"Greenhouse"

Every 5:00 x 4 Sets:

400 Meter Run (500/400 Meter Row, 24/18 Assault Bike Cals)
12 Shoulder to Overhead (Rx = 135/95, S = 115/75, 95/65, 65/35)
12 Pull-ups (S = 8 Pull-ups/round, 12 Band Assisted Pull-ups/round, 12 Ring Rows/round)

*Score = Split from set #3

Rx+ = 5 Sets of 15 Reps each & C2B Pull-ups

C) Extra Credit:

3 Rounds of:

1a) 15M KB JM Presses
1b) 12 KB Hammer Curls
1c) 30 Landmine Rotations (total)
No rest between movements, but rest 60s after all 3.

BACK SQUAT 2RM

A) Strength:

1) Back Squat 2RM. Rest 2:00

– Build to a 2RM over the course of 6-8 sets.
– Try to match your current 1RM for 2 today.
– Beginners (5 x 5), adding weight if form permits. Rest 2:00

2) MetCon Warm-up:

2 Sets at fast pace:

5 Deadlifts
4 Hang Power Cleans
3 Squat Cleans
*Start with a moderate weight. Round 2 should be the same weight you plan on using in the Metcon.

B) WOD:

"Southie"

For time: (10:00 Cap)

45 Deadlifts (Rx = 155/105, S = 135/95, 115/75, 95/65)
30 Hang Power Cleans (155, 105)
15 (Squat) Cleans (155, 105)

Alternate WOD:

AMRAP 8:

8 Deadlifts (135/95)
8 Goblet Squats (53/35)
8 Squat Thrusts

*Compare to 11/20

C) Extra Credit:

3 Rounds of:

1a) 15 Band Resisted Russian KBS
1b) 12 Goblet Reverse Lunges (6 each)
1c) 10 Reverse Crunches
*No rest between movements, but rest 60s after all 3.

OPEN WORKOUT 18.5

*** We will be running 15 minute heats for 18.5. Heats will start at 8:15 AM and run until 10:45 AM. All MUST reserve a spot on ZenPlanner as we will have 10 spots available during each heat. You do not need to be participating in the CrossFit Open or the CFM In-House Open to reserve a spot. The spots are open and meant for everyone to reserve a place in class. Please arrive 15-20 minutes early to warm up as there will be no class warm up. A warm up will be written on the dry-erase board in the turf room for you to follow. We are looking forward to another great turn out! ***

WORKOUT 18.5

Complete as many reps as possible in 7 minutes of:

3-6-9-12-15-18… etc adding 3 reps per round

Thrusters
Chest-to-Bar Pull-ups

VARIATIONS:

Rx’d: (Ages 16-54)

Men use 100#

Women use 65#

Scaled: (Ages 16-54)

Men use 65# & perform jumping chin-over-bar pull-ups

Women use 45# & perform jumping chin-over-bar pull-ups

Teenagers 14-15:

Boys use 65# & perform chin-over-bar pull-ups

Girls use 45# & perform chin-over-bar pull-ups

Scaled Teenagers 14-15:

Boys use 45# & perform jumping chin-over-bar pull-ups

Girls use 35# & perform jumping chin-over-bar pull-ups

Masters 55+:

Men use 65# & perform chin-over-bar pull-ups

Women use 45# & perform chin-over-bar pull-ups

Scaled Masters 55+:

Men use 45# & perform jumping chin-over-bar pull-ups

Women use 35# & perform jumping chin-over-bar pull-ups

LAST ONE BEFORE WE TAKE ON 18.5!

A) Strength:

4 Rounds of:

1a) RDL (AHAP) x 8 . Rest 30s.
1b) DB Single Arm Push Press (AHAP) x 6 ea. Rest 30s.
1c) Russian Twists w/ a plate x 20. Rest 30s.

*Complete all 3 movements in a "giant set" going from 1a to 1b to 1c, resting 30s between, until you have gone through 4 times.

B) WOD:

AMRAP 8:

Run 200 Meters
10 Back Squats (Rx = 135/95, S = 115/75, 95/65, 53/35 Goblet Squats)
5 Handstand Push-ups (S = 2 Wall Climbs, 20 Shoulder Taps)

– Rest 1:00 –

AMRAP 8:

Run 200 Meters
20 Air Squats
10 Push-ups (S = Box Push-ups)

Rx+ = Alt. Pistols for Air Squats & Strict HSPUs

C) Extra Credit:

AMRAP 5:

1a) Bottoms-up KB Carry x 50 ft. each
1b) Double DB Rows x 10

ROW – WALL BALL – DEADLIFT PARTNER WOD

*** The 5:45 AM class tomorrow (3/22) will be cancelled due to the inclement weather. The 9:30 AM CrossFit class will be the first one of the day. We apologize for any inconvenience ***

A) Warm up/MetCon Prep:

With a partner:

6 Rounds of:

150 Meter Row
8 Wall Ball Shots
6 Deadlifts (light)
*Follow the leader style. Building to working weight in deadlifts.

B) WOD:

In teams of 2 for time: (40:00 Cap)

Row 1300 Meters

– Then –  

12 Rounds of:

21 Wall Ball Shots (20/14)
15 Deadlifts (Rx = 155/105, S = 135/95, 115/75, 95/65)

– Then – 

Row 1300 Meters

C) Extra Credit:

1a) Banded Pull-throughs (3 x 15). No rest.
1b) Banded Leg Curls (3 x 25 ea). No rest.
1c) Landmine Rotations (3 x 20-30 total). No rest.

PUSH PRESS

A) Strength:

1) Every 2:00 x 4:

5 Push Press @ 80%

2) Hang (Squat) Clean: Work on sets of 2-3 warming up for Metcon. Rest 60s.

B) WOD:

“Liza Beth”

For time: (13:00 Cap)

21-15-9:
Hang Squat Cleans (Rx = 115/75, S = 95/65, 75/55)

15-12-9:
Ring Dips (S = Bar Dips, 21-15-9 Push-ups, 21-15-9 Box Push-ups

5-3-1:
Rope Climb (S = 3-2-1 RCs, 10 Strict Pull-ups/round, Band Assisted, 12 Ring Rows/round)

*Alternate Scaling Options:

Front Squats in place of Hang (Squat) Cleans

15-12-9 Strict Chin-ups in place of Rope Climbs

C) Extra Credit:

1a) Shoulder Circuit – Front Raise – Lateral Raise – Thumbs up bent over rear delt raise (3 x 10-10-10). Rest 30s.
1b) Banded Hammer Curls (3 x 10-12). Rest 30s.