CrossFit WOD, March 30, 2019

Joey

Warm-up
General Warmup
1 length
-punt kicks
-foot grabs
-high knees
-butt kicks
-carioca (and back)
– duck walk
-inchworms
-spiderman

Skill: Practice movements in WOD

Metcon
Joey (Time)
2 Rds

42 KB Swings 70/53
71 Double Unders
29 Burpees
Complex Plate Run (approx 550m) 45/35

*Wear a 20lb vest if available

A Lancaster High School graduate was killed in Afghanistan, the U.S. Department of Defense announced this weekend.

Joseph P. Collette, 29, died Friday in Kunduz province as a result of injuries he suffered on a combat mission, the department said in a news release.

Collette was a specialist assigned to the Army’s 242nd Ordnance Battalion, 71st Explosive Ordnance Disposal Group, based in Fort Carson, Colorado.

The department said Collette was killed when the unit he was with encountered enemy fire.

Collette graduated from Lancaster High School in 2007.

For more info:

CrossFit WOD, March 29, 2019

Jackie

Inspiration
How sleep loss may contribute to adverse weight gain:
https://www.sciencedaily.com/releases/2018/08/180823095946.htm

Warm-up
Warm-up
I. 3 Rounds (R1 → R2 → R3)
1:00 Row (EZ) → 1:00 Row (Mod) → 1:00 Row (Fast)
5 Air Squat → 5 Jumping Squats → 5 Empty BB Front Squats
5 Strict Presses → 5 Push Presses → 5 Push Jerks
5 Push-ups → 5 Tempo Push-ups → 5 Pike Push-ups
5 Hollow Rocks + 5 Supermans → 5 Kip Swings → 5 Kipping Pull-ups

II. begin warming up Thrusters for WL section

Weightlifting
Thruster (est a 5 rep Thruster)
ON A 15:00 RUNNING CLOCK…
Establish a Moderate Heavy 5-Rep Thruster*
*Bar can not stop overhead or on the shoulders at any point.

Metcon
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups

Scaling
Thrusters — decease the weight if needed so you can complete a large chunk of reps. If athletes cannot hold the barbell in their front rack due to mobility issues, substitute it with DB Thrusters.

Row — scale the distance down to something manageable if needed (500m or 750m).

Pull-ups — scale to Jumping Pull-ups or Ring Rows.

Optional Accessory Work
40 Strict Knee Tucks or Strict T2B

News
Join us TOMORROW morning as we honor Lancaster native, Specialist Joseph P. Collette who was killed in Afghanistan last Friday.

TOMORROW at 5pm we celebrate by wrapping up the 2019 CrossFit Open with a Potluck party. Bring your favorite drink and eats and Open stories!

CrossFit WOD, March 27, 2019

Double Pump

Inspiration
"There is every use for the person who chooses humility during praise, confidence during criticism, and discipline during distraction. There is not much use for the person who chooses blame during loss, complaining during adversity, and resistance during opportunity."
-Brian Kight

Warm-up
Warm-up
I. 7:00 to Work through…
20 Single Unders or 10 DU
10 Deadlifts (use dbs, or kbs, single or double)
20 Single Unders or 10 DU
10 Squats (use dbs, or kbs, single or double)
20 Single Unders or 10 DU
10 Ring Rows
20 Single Unders or 10 DU
10 Strict Press(use dbs, or kbs, single or double)
20 Single Unders or 10 DU
10 Push Press (use dbs, or kbs, single or double)

II. Coach led Barbell Push Jerk drills

Weightlifting
Push Jerk (5-5-5-4-4-4-3)
EVERY 2:00 FOR 7 SETS
BARBELL PUSH JERK
Sets 1-3…5 Reps
Sets 4-6…4 Reps
Set 7…3 Reps
*Start light and build to a moderate-heavy final set
Push Press (5-5-5-3-3-3-3)
BOOTCAMP
Sets 1-3 STRICT PRESS…5 Reps
Sets 4-7 PUSH PRESS…3 Reps

Metcon
Metcon (AMRAP – Reps)
AMRAP x 3 MINUTES
10 Single Unders
5 Push Press (barbell)

-Rest 1:00-

AMRAP x 5 MINUTES
20 Single Unders
10 Push Press

-Rest 1:00 –

AMRAP x 7 MINUTES
30 Single Unders
15 Push Press

Scaling:
Single Unders/Double Unders –scale to a number of reps you can typically complete in 10/20/30 seconds respectively.

Presses — scale load to so you can complete unbroken or in 1-2 sets throughout the AMRAP.

Metcon (AMRAP – Reps)
AMRAP x 3 MINUTES
10 Alternating Single Unders
5 DB Press (35/20)

-Rest 1:00-

AMRAP x 5 MINUTES
20 Alternating Single Unders
10 DB Push Press

-Rest 1:00 –

AMRAP x 7 MINUTES
30 Alternating Single Unders
15 DB Push Jerk

Scaling:
Single Unders/Double Unders –scale to a number of reps you can typically complete in 10/20/30 seconds respectively.

Presses — scale load to so you can complete unbroken or in 1-2 sets throughout the AMRAP.

Metcon (AMRAP – Reps)
AMRAP x 3 MINUTES
10 Double Unders
5 DB Press (50/35)

-Rest 1:00-

AMRAP x 5 MINUTES
20 Double Unders
10 DB Push Press

-Rest 1:00 –

AMRAP x 7 MINUTES
30 Double Unders
15 DB Push Jerk

*use KB if needed

Scaling:
Single Unders/Double Unders –scale to a number of reps you can typically complete in 10/20/30 seconds respectively.

Presses — scale load to so you can complete unbroken or in 1-2 sets throughout the AMRAP.

Optional Accessory Work
Accumulate 120 seconds in Dip Support (top of dip)
*every drop perform 8-10 Ring Rows

News
Join us Saturday morning as we honor Lancaster native, Specialist Joseph P. Collette who was killed in Afghanistan last Friday.

This Saturday March 30th at 5pm we celebrate by wrapping up the 2019 CrossFit Open with a Potluck party. Bring your favorite drink and eats and Open stories!

CrossFit WOD, March 28, 2019

England’s Dreaming

Inspiration
"Things that are not holding you back: Family, job, location, income, coaching, friends, commute, education. Things that are: You."
-Dr. Sean Pastuch

Warm-up
Warm-up
I. Game Day

II. AMRAP x 7:00 @ easy pace
10 KB Deadlift
8 KB Goblet Squats
6 Russian KB Swings
4 Burpees Over KB

Metcon
Metcon (Time)
7 ROUNDS FOR TIME
10 Deadlift (165/115)
20 Sit-ups*
30 second Double KB Front Rack Hold (53/35)

*GHD or Weighted Sit-up Optional

Scaling:
Deadlift — decrease load so mechanics remain solid and you can perform each set unbroken or in 1-2 sets.

Sit-up — decrease reps if needed, 140 can be A LOT of volume for some! one option is to modify to a :45 Plank Hold or Hollow Hold. If using GHD do not perform all sets on GHD.

KB Front Rack Hold — Scale load to ensure the KB’sstay racked for the full :30. Newer athletes can use a single KB either in the FR and switch each round or held in the Goblet position against the chest .

Metcon (Time)
7 ROUNDS FOR TIME
10 Deadlift (225/155)
20 Sit-ups*
30 second Double KB Front Rack Hold (70/53)

*GHD or Weighted Sit-up Optional

Scaling:
Deadlift — decrease load so mechanics remain solid and you can perform each set unbroken or in 1-2 sets.

Sit-up — decrease reps if needed, 140 can be A LOT of volume for some! one option is to modify to a :45 Plank Hold or Hollow Hold. If using GHD do not perform all sets on GHD.

KB Front Rack Hold — Scale load to ensure the KB’sstay racked for the full :30. Newer athletes can use a single KB either in the FR and switch each round or held in the Goblet position against the chest .

Cool down
5:00 Banded Hamstring Stretch
5:00 Foam Rolling

News
Join us Saturday morning as we honor Lancaster native, Specialist Joseph P. Collette who was killed in Afghanistan last Friday.

This Saturday March 30th at 5pm we celebrate by wrapping up the 2019 CrossFit Open with a Potluck party. Bring your favorite drink and eats and Open stories!

CrossFit WOD, March 26, 2019

Speedy Nate

Inspiration
"We all want to be bad-asses in every aspect of our lives, but it’s never going to happen if we’re always on autopilot."
-Adriene Mishler

Warm-up
Warm-up
I. 6 min AMRAP at light pace
10 Russian Kettlebell Swings
8 Burpees
6 False Grip Ring Rows

II. SKILL
10:00 Muscle-Up Skill Development:
A) Low Ring Transitions – (5 reps) Pull to low chest, fast sit up through rings to find the bottom of the dip position. *Not jumping to top dip support position*

B) Jumping Muscle Ups – (5 reps) Still focusing on pulling to low chest before transitioning through the rings.

C) Ring Kip Swings / Pull Ups – (3 to 5 reps of each respectively) with focus on maintaining tight positioning and wrists bent.

D) Muscle Ups – Focus on a core and shoulder driven kip. Push down on the rings with lats as the body leans back in a hollow position. Hips open to arch as lats continue driving down, then turning over quick with a fast sit through the rings.

Metcon
Metcon (Time)
4 SETS
3 Rounds of:
4 Pullups
6 Pushups
8 Kettlebell Swings 53/35

400m Run (after 3 rounds)

(30 Min Cap)

*Athlete completes three rounds of the 4-6-8 then runs 400m.

Scaling:
Pull-ups — For our pull-ups today, since we only have four reps per round, work a challenging option. Meaning if you have strict pull-ups try performing 1-2 reps each round then finishing with kipping pull-ups or chest to bars.

Hand Release Push Ups — decrease the reps first, then go to the rig and modify the angle of the pushup if needed. We don’t want any worming!

Kettlebell Swing — Scale weight for all 8 to be done unbroken.

Run — Row or Ski for 500m, bike for a .6 mile/.5 mile

Metcon (Time)
4 SETS
3 Rounds of "NATE"*
400m Run

(30 Min Cap)

*1 Round of Nate is…
2 Muscle Ups
4 HSPU
8 Kettlebell Swing (70/53)

*Athlete completes three rounds of Nate then runs 400m.
___________________________________

Scaling:
Muscle Ups — For our muscle ups today, since we only have two reps per round of Nate, work a challenging scale for MU’s. Meaning if you have kipping pull-ups and chest to bars, try strict pull up’s plus a dip per rep.

Handstand Push Ups — decrease the reps first, then decrease the height (5" target like in the Open). Should be something you can kick up and hit for a quick set. For those who want an added challenge.. Strict HSPU’s!

Kettlebell Swing — Scale weight for all 8 to be done unbroken.

Run — Row or Ski for 500m, bike for a .6 mile/.5 mile

Optional Accessory Work
3 SETS
Max Distance "Gun Walk" (45/35)
-Rest as Needed b/t Sets-

News
Join us Saturday morning as we honor Lancaster native, Specialist Joseph P. Collette who was killed in Afghanistan last Friday.

This Saturday March 30th at 5pm we celebrate by wrapping up the 2019 CrossFit Open with a Potluck party. Bring your favorite drink and eats and Open stories!

CrossFit WOD, March 25, 2019

Firestorm

Inspiration
"Engross yourself in the process rather than waiting around for the product."
-Greg Everett

Warm-up
Warm-up
I. Heartrate
15 Hollow Rocks
10 KB Deadlifts
5 Box Jumps/Step-ups
15 Hollow Rocks
10 Goblet Squats
5 Box Jumps/Step-ups (increase height)

II. Coach led Hang Squat Clean technique
A) 5x Standing Fast Elbows
B) 5x Standing Fast Elbows to Front Squat
C) 5x Pocket Squat Clean
D) 5x Hang Squat Clean (mid thigh)
E) 5x Hang Squat Clean (at knee)

III. 10 minutes to build to a moderate 3 rep Hang Squat Clean (build to slightly heavier than you will use in metcon).

Metcon
Metcon (Time)
FOR TIME
12-9-6
Deadlift
Box Jump/Step-up

9-7-5
Deadlift (add more weight)
Box Jump/Step-up

7-5-3
Deadlift (add weight again)
Box Jump/Step-up

Scaling: decrease the weight of the Deadlift so you can complete the first load almost unbroken, the 2nd load in 1-2 sets, and the final load you should be able to cycle 2-3 reps at a time.

Box Jumps — you may jump or step-up today.

Metcon (Time)
FOR TIME
12-9-6
Hang Squat Clean (95/65)
Box Jump/Step-up (24/20)

9-7-5
Hang Squat Clean (115/75)
Box Jump/Step-up (24/20)

7-5-3
Hang Squat Clean (135/95)
Box Jump/Step-up (24/20)

Scaling: decrease the weight of the Hang Squat Clean so you can complete the first load almost unbroken, the 2nd load in 1-2 sets, and the final load you should be able to cycle 2-3 reps at a time. — If squatting is the issue today (thanks 19.5), hang power will be the way today.

Box Jumps — you may jump or step-up today.

Metcon (Time)
FOR TIME
12-9-6
Hang Squat Clean (135/95)
Box Jump (20/20)

9-7-5
Hang Squat Clean (155/105)
Box Jump (24/20)

7-5-3
Hang Squat Clean (185/125)
Box Jump (30/24)

Scaling: decrease the weight of the Hang Squat Clean so you can complete the first load almost unbroken, the 2nd load in 1-2 sets, and the final load you should be able to cycle 2-3 reps at a time. — If squatting is the issue today (thanks 19.5), hang power will be the way today.

Box Jumps — Keep the jump aspect to maintain the stimulus of leg fatigue through explosive movement. Even if that means low plates building to a higher set of plates, we want jump fatigue! If jumping is contraindicated, step ups will have to do.

Cool down
5:00 Slow Pedal on Bike or 5:00 Jog to flush out legs

News
This Saturday March 30th at 5pm we celebrate by wrapping up the 2019 CrossFit Open with a Potluck party. Bring your favorite drink and eats and Open stories!

CrossFit WOD, March 23, 2019

You, Me, and Burpee

Warm-up
General Warmup
1 length
-punt kicks
-foot grabs
-high knees
-butt kicks
-carioca (and back)
– duck walk
-inchworms
-spiderman

Skill: Practice movements in WOD

Metcon
Metcon (Time)
PARTNER WORKOUT
TEAMS OF 2…

FOR TIME
1500m Row (alt. every 250m)
50 Burpees Over Bar
50 Deadlifts (135/95)|(95/65)
50 Burpees Over Bar
50 Deadlifts
1500m Row (alt. every 250m)

30:00 minute cap

*Workout must be complete in order. Split up reps of Burpee and Deadlifts any way between partners. May sub row for ski.

CrossFit WOD, March 22, 2019

19.5

Inspiration

Warm-up
"The goal is not to be perfect by the end. The goal is to be better today."
-Simon Sinek
Warm-up
I. Dynamic

II. 2 Rounds
8 Band Passthroughs
6 Band Press (each side)
4 Pullups/Jumping Pull-ups
2 Thrusters w pause in bottom

III. take 5-7 minutes to progress Thruster to slightliy heavier than metcon

Metcon
Crossfit Games Open 19.5 Scaled (Ages 16-54) (Time)
33-27-21-15-9 reps for time of:

Thrusters 65lb/45lb
Jumping pull-ups

Time cap: 20 minutes

Crossfit Games Open 19.5 (Ages 16-54) (Time)
33-27-21-15-9 reps for time of:

Thrusters 95lb/65lb
Chest-to-bar pull-ups

Time cap: 20 minutes

Crossfit Games Open 19.5 Masters Scaled (55+) (Time)
33-27-21-15-9 reps for time of:

Thrusters 45lb/35lb
Jumping pull-ups

Time cap: 20 minutes

News
-19.5 #fridaynightlights TONIGHT at 5:30pm!!!

-Saturday March 30th at 5pm #TFAOPEN Party!!! Pot luck style. Come celebrate all your hard work and dedication with the #TRUEFAM!

-Now through the Open TRUELIFT is free of anyone looking to improve their Weightlifting technique. We know The Open will feature the Snatch and Clean and Jerk , so its a great opportunity to get additional assistance with those lifts. Classes are Mondays at 6:30pm and Saturday at 8:00am.

CrossFit WOD, March 21, 2019

Press Press Press

Inspiration
"With ordinary talent and extraordinary perseverance, all things are attainable."
-Thomas Buxton

Warm-up
Warm-up
I. Heartrate
Game Day

II. Specific
Press series review and practice

III. Skill/Strength
5-7 minutes practice each lift with empty barbell then load for first set of strict press

Weightlifting
Shoulder Press (1-1-1-1-1)
Push Press (1-1-1-1-1)
Push Jerk (1-1-1-1-1)
*try to increase the load on each of the 15 reps.

Scaling: most athletes can perform this workout as prescribed. Newer athletes should focus on maintaining sound mechanics rather than trying for max loads.

Optional Accessory Work
spend 10 minutes stretching, rolling, or LAXing

News
-Saturday March 30th at 5pm #TFAOPEN Party!!! Pot luck style. Come celebrate all your hard work and dedication with the #TRUEFAM!

-19.5 Announcement TONIGHT at 8pm!!!

-Now through the Open TRUELIFT is free of anyone looking to improve their Weightlifting technique. We know The Open will feature the Snatch and Clean and Jerk , so its a great opportunity to get additional assistance with those lifts. Classes are Mondays at 6:30pm and Saturday at 8:00am.

CrossFit WOD, March 20, 2019

Insomniac

Inspiration
"If I give my best it doesn’t matter if I’m gonna be the last one, but I will be able to leave with my head held high."
-Sam Briggs

Warm-up
Warm-up
I. Heartrate: 3 Rounds
1 minute Cardio
10 Band Passthroughs
10 Band Pull Aparts

II. Specific
Coach led DB Snatch

III. Skill/Strength
10 minutes to build to a heavy 5 rep DB Power Snatch (touch and go)
*between each set perform 5-10 T2B/Strict Knee Tucks

Metcon
Metcon (Time)
For time:
30 strict knee tucks
40 single-arm dumbbell snatches
50 dumbbell box step-overs
40 single-arm dumbbell snatches
30 strict knee tucks

Scaling: if needed, substitute AbMat sit-ups for the knee-raises/t2b and further reduce the weight of the dumbbells. Ignoring the dumbbells and performing unweighted box step-overs is also an option.
Metcon (Time)
For time:
30 weighted strict knee tucks 14/10
40 single-arm dumbbell snatches
50 dumbbell box step-overs
40 single-arm dumbbell snatches
30 weighted strict knee tucks 14/10
Men: 35-lb. dumbbells, 24-in. box
Women: 20-lb. dumbbells, 20-in. box

Scaling: if needed, substitute AbMat sit-ups for the knee-raises/t2b and further reduce the weight of the dumbbells. Ignoring the dumbbells and performing unweighted box step-overs is also an option.
Metcon (Time)
For time:
30 toes-to-bars
40 single-arm dumbbell snatches
50 dumbbell box step-overs
40 single-arm dumbbell snatches
30 toes-to-bars
Men: 50-lb. dumbbells, 24-in. box
Women: 35-lb. dumbbells, 20-in. box

Scaling: if needed substitute AbMat sit-ups for the knee-raises/t2b and further reduce the weight of the dumbbells. Ignoring the dumbbells and performing unweighted box step-overs is also an option.

Optional Accessory Work
Accumulate 180 seconds in a Dip Support (top of dip)
-can be boxes, matador, or rings

News
-Saturday March 30th at 5pm #TFAOPEN Party!!! Pot luck style. Come celebrate all your hard work and dedication with the #TRUEFAM!

-19.5 Announcement tomorrow at 8pm!!!

-Now through the Open TRUELIFT is free of anyone looking to improve their Weightlifting technique. We know The Open will feature the Snatch and Clean and Jerk , so its a great opportunity to get additional assistance with those lifts. Classes are Mondays at 6:30pm and Saturday at 8:00am.