CrossFit WOD, April 30, 2019

Grace

Inspiration
"Too much of any and all foods may cause weight gain, but broccoli, celery, almonds and salmon don’t cause cravings and gluttonous behavior. Foods with added sugar do."
-Coach Todd Hanson

Warm-up
Warm-up
I. AMRAP x 4 MINUTES
5 Barbell Good Mornings
10 Knee Push Ups/Push-ups
15 Air Squats (Or Back Squats if you are feeling good!)

II. w Partner
1 Round each
Partner 1: 5 BB DL’s + 5 Hang Muscle Cleans + 5 Strict Press Partner 2: Samson (open up hip flexors)

1 Round each
Partner 1: 5 BB Good Morning + 5 Hang Power Cleans + 5 Push Press
Partner 2: Puppy Dog Stretch (open up lats)

1 Round each
Partner 1: 5 Power Cleans + 5 Push Jerks
Partner 2: Punt Kicks

Weightlifting
Clean and Jerk (3-3-3-3-3)
ON A 15:00 RUNNING CLOCK…
Build to Set of 3 Touch-N-Go Power Clean & Jerk. Bar is not to stop/rest until 3rd rep is complete.
*Moderate-Heavy Loading

Metcon
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#

FIT 95/65 we will record your score here so you can find your score easily, as we will be visiting this WOD soon for TFA BENCHMARK BATTLE!

SCALING:
decrease the load so you can keep a high pace intensity­čöą For those who have done this workout multiple times, try something new. Go for 10, 15, or even 30 UB. Maybe you have never tried fast singles right from the start…challenge your strategy even if it doesn’t yield a PR. This is how we grow! CRUSH IT!

Cool Down
5:00 Slow Pedal on Bike

CrossFit WOD, April 29, 2019

Scenic Route

Inspiration
RECIPE: GREEK SALAD
https://www.crossfit.com/at-home/greek-salad

Warm-up
Warm-up
I. 6 minute AMRAP
20 Alternating Singles or Singles
10 Kip Swings
8 False Grip Ring Rows
6 Lunges

II. Strength/Skill
EMOM x 10 MINUTES
MIN 1 – 1 Strict Muscle-Up or 5 False Grip Ring Pull-ups
MIN 2 – :45 Double Under or Triple Under Attempts
*use this time to strengthen a deep pull and improve your coordination with the jump rope
MU Progressions:
a) 1-3 Chest to Ring Pull-up + 1-3 Ring Dips
b) 1-3 Strict Pull-ups + 1-3 Slow Pushups

Metcon
Metcon (Time)
FOR TIME
50 Walking Lunges
50 Strict Knee Tucks
100 Alternating Single Unders
5 Burpee Pull-ups
40 Walking Lunges
40 Strict Knee Tucks
80 Alternating Single Unders
10 Burpee Pull-ups
30 Walking Lunges
30 Strict Knee Tucks
60 Alternating Single Unders
15 Burpee Pull-ups

25:00 Hard Cap

SCALING:
decrease the reps if needed to allow yourself continuous movement. If you have double unders or want to work towards muscle-ups feel free to "scale up" for an increased challenge.
Metcon (Time)
FOR TIME
50 Walking Lunges
50 Knee to Elbow
100 Double Unders
5 Muscle-Ups
40 Walking Lunges
40 Knee to Elbow
80 Double Unders
10 Muscle-Ups
30 Walking Lunges
30 Knee to Elbow
60 Double Unders
15 Muscle Ups

25:00 Hard Cap

SCALING:
decrease the reps if needed to allow yourself continuous movement. Challenge your level of muscle-up progression so you are exposed to a greater requirement of strength in the pull and in the dip.

CrossFit WOD, April 27, 2019

Lifting The Limits

Warm-up
Warm-up
I. 5 minutes of Cardio

II. 3 Rounds
5/5 Single Leg Deadlifts
5 Slow Push-ups
:30 second Plank

III. Begin warming up your lifts to 80-87% 1RM.

Suggestions:
1st lift- 90-95% (something you know you’ll hit)
2nd lift- 95-100% (right around current max)
3rd lift- if made previous 2 lifts try for a new PR

Weightlifting
Metcon (Weight)
A) 3 attempts at max Deadlift

B) 3 attempts at max Bench Press
*score heaviest deadlift + heaviest bench as total

All money raised today goes directly to the Fairfield County Special Olympic Powerlifting team! Grab a friend and come lift for a great cause and group of athletes!

CrossFit WOD, April 25, 2019

Yellow Brick Road

Inspiration
RECIPE: BUTTER CHICKEN
https://www.crossfit.com/at-home/butter-chicken

Warm-up
Warm-up
I. Game Day

II. Jump Rope Tabata
R1: High Jumps Single Unders
R2: Fast Spin Single Unders
R3/R4/R5: Single-Single-Double* or Double Unders

III. Dumbbell Push Press practice
-vertical dip drive x 5
-control overhead x 5
-cycling x 5

Metcon
Metcon (3 Rounds for reps)
3 SETS FOR MAX REPS
2:00 DB Push Press (35’s/25’s)
-Rest :30-
2:00 Alternating Single Unders
-Rest :30-
2:00 KB Goblet Lunge (53/35)
-Rest :30-

SCALING:
DB PUSH PRESS — Scale load to allow athletes to work through :25-:35 second at the beginning of each round. If unable to press overhead a DB Bench Press or Push-ups can be used for modification.
DOUBLE UNDERS — If athletes want to practice Double Unders, get after it for the 2:00 rounds. If not, Alternating Singles or Single Unders will be the route to go .
KB GOBLET LUNGE — Just as with the Push Press, scale load to keep people moving. Weight should be challenging, but not so heavy form breaks down or athletes have to rest too much.
Metcon (3 Rounds for reps)
3 SETS FOR MAX REPS
2:00 DB Push Press (50’s/35’s)
-Rest :30-
2:00 Double Unders
-Rest :30-
2:00 KB Goblet Lunge (70/53)
-Rest :30-

SCALING:
DB PUSH PRESS — Scale load to allow athletes to work through :25-:35 second at the beginning of each round. If unable to press overhead a DB Bench Press or Push-ups can be used for modification.
DOUBLE UNDERS — If athletes want to practice Double Unders, get after it for the 2:00 rounds. If not, Alternating Singles or Single Unders will be the route to go .
KB GOBLET LUNGE — Just as with the Push Press, scale load to keep people moving. Weight should be challenging, but not so heavy form breaks down or athletes have to rest too much.

Cool Down
8:00-10:00 GROUP MOBILITY
*Focus first half of the session opening up calves on horn of the KB.
*In second half, athletes spend time opening the lats on horn of the KB.

News
THIS SATURDAY APRIL 27th 2019 at 9:00 am WE ARE LIFTING THE LIMITS!!! You will test your strength in deadlift and bench press and help raise money to support the Fairfield Special Olympic Powerlifting Team with new equipment, entry fees, transportation, and more! This is our second year hosting "Lifting the Limits" and we want it to be even better than last year! Get signed up today: https://fairfieldcountyathletics.regfox.com/lifting-the-limits-2019

CrossFit WOD, April 26, 2019

Spring Clean

Inspiration
RECIPE: SPANISH SCRAMBLE
https://www.crossfit.com/at-home/spanish-scramble

Warm-up
Warm-up
I. 2-3 Mins on Row/Bike/Ski/Run to get blood flowing then into…
5 inch worms
5 Strict Presses
5 Strict Presses in a quarter squat
5 Push Press
5 Push Jerks
5 Split Jerks

II. Clean and Jerk Progression
5 x Hang Muscle Clean
5 x Push Jerks
5 x Hang Clean at knee
5 x Split Jerks
5 x Hang Clean under knee
5 x Split Jerks
5 x Clean and Jerks

Weightlifting
Clean and Jerk (1-1-1-1-1)
ON A 20:00 RUNNING CLOCK… Establish 1RM Clean & Jerk
For those practicing technique perform 2-3 reps every 2 minutes.
WEIGHT INCREASE GUIDELINE:
min 0-2: 3 x empty BB
min 2-4: 3 x very light
min 4-6: 3 x light
min 6-8: 2 x moderate
min 8-10: 1 x moderate/heavy
min 10-12: 1 x heavier
min 12-15: 1 x heavierer (around current PR)
min 15-18: 1 x new PR attempt
min 18-20: 1 x new PR attempt or clean up

Metcon
Metcon (Time)
FOR TIME
30 Wall Ball (20/14)
5 Power Clean (135/95)
20 Wall Ball
5 Power Clean
10 Wall Ball
5 Power Clean

SCALING:
CLEAN AND JERK — If the athlete cannot go overhead they can build to a max clean. If the athlete cannot squat they can build to a max power clean and jerk.
WALL BALLS — Scale load to allow unbroken or big sets. Newer athletes may want to consider lower volume (25-15-10 or 20-15-10). If the athlete cannot squat they can perform wall ball push presses to target. If the athlete cannot go overhead they can perform wall ball front squats.
POWER CLEAN — Keep load to a challenging weight where athletes could go unbroken but should consider quick singles for this workout. If the athlete cannot perform the power clean sub deadlifts.
Metcon (Time)
FOR TIME
30 Wall Ball (20/14)
5 Power Clean (185/125)
20 Wall Ball
5 Power Clean
10 Wall Ball
5 Power Clean

SCALING:
CLEAN AND JERK — If the athlete cannot go overhead they can build to a max clean. If the athlete cannot squat they can build to a max power clean and jerk.
WALL BALLS — Scale load to allow unbroken or big sets. Newer athletes may want to consider lower volume (25-15-10 or 20-15-10). If the athlete cannot squat they can perform wall ball push presses to target. If the athlete cannot go overhead they can perform wall ball front squats.
POWER CLEAN — Keep load to a challenging weight where athletes could go unbroken but should consider quick singles for this workout. If the athlete cannot perform the power clean sub deadlifts.

News
THERE IS STILL TIME TO REGISTER! TOMORROW at 9:00 am WE ARE LIFTING THE LIMITS!!! You will test your strength in deadlift and bench press and help raise money to support the Fairfield Special Olympic Powerlifting Team with new equipment, entry fees, transportation, and more! IS This will be the CrossFit and Shred WOD tomorrow. https://fairfieldcountyathletics.regfox.com/lifting-the-limits-2019

CrossFit WOD, April 24, 2019

Snatch and Hang

Inspiration
RECIPE- CHEESE AND CHIVE OMELET:
https://www.crossfit.com/at-home/cheese-chive-omelet

Warm-up
Warm-up
I. AMRAP X 5 MINUTES
2 Burpees
4 Slam Balls or Ring Rows
6 Air Squats*
*Change to OHS 2:30 into AMRAP.*

II.Coach led Snatch Progressions
4/2 Hang Muscle Snatch
4/2 Above the Knee Power Snatch
8 Behind the Neck Push Press
8 Overhead Squats
4/2 Above the Knee Squat Snatch
4/2 Below the Knee Squat Snatch
5/5 Snatches

Weightlifting
Snatch (1-1-1-1)
ON A 20:00 RUNNING CLOCK… Establish 1RM Snatch. For those practicing technique perform 2-3 reps every 2 minutes.
WEIGHT INCREASE GUIDELINE:
min 0-2: 3 x empty BB
min 2-4: 3 x very light
min 4-6: 3 x light
min 6-9: 2 x moderate
min 9-12: 1 x moderate/heavy
min 12-15: 1 x heavier
min 15-18: 1 x heavierer (around current PR)
min 18-20: 1 x new PR attempt

Metcon
Metcon (Time)
10,9,8,7…1
Hang Power Snatch (65/95)
*5 Ring Rows (straps vertical) then 100m Run after full set
15:00 Hard Cap

SCALING:
SNATCH — If athlete’s are unable to Snatch they can Clean instead and use the same scale for the workout. If unable to do either, athletes can Deadlift or Press for a heavy single.
STRICT PULL-UP — Scale the reps first fir needed, you can cut the number down to 3 reps per round or attempt challenging Ring Rows, no one should be spending more than :35-:45 on these.
SHUTTLE RUN — If unable to run, athletes complete a 10/8 Cal Row.
Metcon (Time)
10,9,8,7…1
Hang Power Snatch (95/65)
*5 Strict Pull-ups then 100m Run after full set
15:00 Hard Cap

SCALING:
SNATCH — If athlete’s are unable to Snatch they can Clean instead and use the same scale for the workout. If unable to do either, athletes can Deadlift or Press for a heavy single.
STRICT PULL-UP — Scale the reps first fir needed, you can cut the number down to 3 reps per round or attempt challenging Ring Rows, no one should be spending more than :35-:45 on these.
SHUTTLE RUN — If unable to run, athletes complete a 10/8 Cal Row.

Optional Accessory Work
3 Rounds:
:30 second INT/EXT Rotation Stretch w PVC each arm
1:00 minute Gun Walk

News
THIS SATURDAY APRIL 27th 2019 at 9:00 am WE ARE LIFTING THE LIMITS!!! You will test your strength in deadlift and bench press and help raise money to support the Fairfield Special Olympic Powerlifting Team with new equipment, entry fees, transportation, and more! This is our second year hosting "Lifting the Limits" and we want it to be even better than last year! Get signed up today: https://fairfieldcountyathletics.regfox.com/lifting-the-limits-2019

CrossFit WOD, April 22, 2019

Smothered

Inspiration
RECIPE- BEEF LETTUCE WRAPS:
https://www.crossfit.com/at-home/beef-lettuce-wraps

Warm-up
Warm-up
I. 2 minutes of Cardio then:
AMRAP X 12 MINUTES
10 Goblet Squats
5/5 KB RDLs
5/5 SA KB Clean
5/5 SA KB Strict Presses
20 Dual KB Hollow Flutter Kicks
5 Burpee Broad Jumps

II. Coach led Movement Prep
– 7 DB Deadlifts (keeping the midline engaged, back tight)
– 5 DB Burpees (keeping the back flat and shoulder blades back and down)*
– 5 DB Hang Muscle Cleans (emphasizing the elbow punch)
– 5 DB Hang Power Cleans (proper landing position, the quarter squat)
– 5 DB Front Squats (keeping the elbows up and full ROM)

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 7 MINUTES 1,1,1…2,2,2…3,3,3…
DB Burpee (35’s/25’s)|
DB Hang Power Clean
DB Front Squat

-Rest 2:00-

AMRAP x 5 MINUTES 1,1,1…2,2,2…3,3,3…
DB Burpee (35’s/25’s)|
DB Hang Power Clean
DB Front Squat

-Rest 2:00-

AMRAP x 3 MINUTES 1,1,1…2,2,2…3,3,3…
DB Burpee (35’s/25’s)|
DB Hang Power Clean
DB Front Squats

SCALING:
goal is to go unbroken for as long as possible. the load should be light/moderate so you can push the intensity.
DB BURPEE — First scale the weight down to something manageable. If athletes cannot maintain a tight back scale it to normal Burpees.
DB HANG POWER CLEAN — Scale the load to allow athletes to go unbroken to at least set of 4s.
DB FRONT SQUAT — Scale the load first, if athletes cannot squat today you can substitute it with DB Push Press.
Metcon (AMRAP – Rounds and Reps)
AMRAP x 7 MINUTES 1,1,1…2,2,2…3,3,3…
KB Burpee (35’s/26’s)|
KBHang Power Clean
KB Front Squat

-Rest 2:00-

AMRAP x 5 MINUTES 1,1,1…2,2,2…3,3,3…
KB Burpee (35’s/26’s)|
KB Hang Power Clean
KB Front Squat

-Rest 2:00-

AMRAP x 3 MINUTES 1,1,1…2,2,2…3,3,3…
KB Burpee (35’s/26’s)|
KB Hang Power Clean
KB Front Squat

SCALING:
goal is to go unbroken for as long as possible. the load should be light/moderate so you can push the intensity.
KB BURPEE — First scale the weight down to something manageable. If athletes cannot maintain a tight back scale it to normal Burpees.
KB HANG POWER CLEAN — Scale the load to allow athletes to go unbroken to at least set of 4s.If you struggle using the KB scale to DB.
KB FRONT SQUAT — Scale the load first, if athletes cannot squat today you can substitute it with DB Push Press.

Optional Accessory Work
3 ROUNDS FOR THE PUMP
Max Strict Pull-ups
Max Push-ups
Max Box Dips
*zero-little rest b/t movements. rest as needed b/t rounds.

News
THIS SATURDAY APRIL 27th 2019 at 9:00 am WE ARE LIFTING THE LIMITS!!! You will test your strength in deadlift and bench press and help raise money to support the Fairfield Special Olympic Powerlifting Team with new equipment, entry fees, transportation, and more! This is our second year hosting "Lifting the Limits" and we want it to be even better than last year! Get signed up today: https://fairfieldcountyathletics.regfox.com/lifting-the-limits-2019

CrossFit WOD, April 20, 2019

Ava

Warm-up
Warm-up
I. 12 minute AMRAP w partner
P1: 10 PVC Passthroughs
8 DB Deadlifts
6 DB Strict Press
4 Sprawls
P2: Row/Bike/Ski until P1 is finished

II. Ground to Overhead review. Then build to slightly heavier than metcon.

Metcon
Ava (Time)
AMRAP x 20:53 MINUTES
400m Run
21 Ground to Overhead (95/65)|(65/45)

SCALING: you may perform today’s WOD as an individual or with a partner. Partners will run together and then split reps as needed.

"Ava" is the workout Jason Khalipa created for his daughter, Ava, who has been battling leukemia. Today Ava is doing great and on a path to a full recovery. Each year Jason has added a round to the workout, but this year he selected a 20:53 AMRAP because Ava was born at 2:53am. CRUSH IT!

CrossFit WOD, April 18, 2019

Sweet and Sour

Inspiration
RECIPE: Paleo Meatloaf
https://www.delish.com/cooking/recipe-ideas/a25363131/paleo-meatloaf-recipe/

Warm-up
Warm-up
I. Game Day

II. Clean progression:
5 Muscle Hang Cleans (pocket)
5 Pocket Cleans
5 Hang Cleans (knee)
5 Cycled Hang Cleans
5 "Bounce Cycle" Cleans (chest up)

III. 10 minutes to build to a heavy set of 3 Hang Power Cleans
*use this time to determine and gather weight for metcon.

Metcon
Metcon (AMRAP – Reps)
7 SETS ON A 3:00 CLOCK…
25/20 Cal Row
Max Hang Power Clean
-Rest 1:00 b/t Sets-
R1 & R2 – 135/95
R3 & R4 – 115/80
R5 & R6 – 95/65
R7 – 65/45
*score only hang power clean reps

SCALING: we want to see a sustainable sprint on the row but the key is that it is still a SPRINT. This will give you more time on the bar. We are looking for big sets with the remaining time. Any rest or dropping on the bar should happen fast. If you do drop the bar get right back on it. Reps should increase as the load goes down.
´┐╝´┐╝´┐╝´┐╝´┐╝´┐╝´┐╝´┐╝´┐╝´┐╝´┐╝´┐╝ROW — Athletes can sub for a bike, ski, or run if necessary. Both should still be a sprint within 1:10-1:30 time frame.
POWER CLEAN — Decrease the load as needed. Your first set you should be able to cycle 2-4 reps at a time, and then larger sets each round from there.
Metcon (AMRAP – Reps)
7 SETS ON A 3:00 CLOCK…
25/20 Cal Row
Max Hang Power Clean
-Rest 1:00 b/t Sets-
R1 & R2 – 185/125
R3 & R4 – 155/105
R5 & R6 – 135/95
R7 – 95/65
*score only hang power clean reps

SCALING: we want to see a sustainable sprint on the row but the key is that it is still a SPRINT. This will give you more time on the bar. We are looking for big sets with the remaining time. Any rest or dropping on the bar should happen fast. If you do drop the bar get right back on it. Reps should increase as the load goes down.
´┐╝´┐╝´┐╝´┐╝´┐╝´┐╝´┐╝´┐╝´┐╝´┐╝´┐╝´┐╝ROW — Athletes can sub for a bike, ski, or run if necessary. Both should still be a sprint within 1:10-1:30 time frame.
POWER CLEAN — Decrease the load as needed. Your first set you should be able to cycle 2-4 reps at a time, and then larger sets each round from there.

Optional Accessory Work
BOULDER SHOULDERS:
10 Rounds
5 Front Delt Raise
5 Lateral Delt Raise
5 Rear Delt Raise
*use light db’s or 5-10lb plates. goal is to perform all 15 reps per round without resting. scale to 5-8 rounds if needed.

News
SATURDAY APRIL 27th 2019 at 9:00 am Fairfield County Special Olympics and TFA invite you and your family to join us and help support the 2019 Special Olympics Powerlifting Team.

You will test your strength in deadlift and bench press and help raise money to support the team with new equipment, entry fees, transportation, and more!

This is our second year hosting "Lifting the Limits" and we want it to be even better than last year! Get signed up today: https://fairfieldcountyathletics.regfox.com/lifting-the-limits-2019

CrossFit WOD, April 17, 2019

Single Sixteen

Inspiration

Warm-up

Metcon
Metcon (Time)
4 ROUNDS FOR TIME
600m Run
16 Single Arm DB Burpee (35/25)
16 Single Arm DB OH Lunge
16 Single Arm DB Snatch
(28 minute cap)
*All DB movements are non-alternating. Perform 8 on one side then 8 on the opposite side.

SCALING: choose an appropriate weight to do unbroken reps or big sets.
DB BURPEES — these can be performed with the DB to the outside of the feet when performing the burpee or with the DB remaining inside the feet. Focus is jumping the legs forward and keep a flat back.
DB OH LUNGE — decrease the load, or perform goblet lunges if needed.
DB SNATCH — use their legs on this, keeping the chest vertical in bottom position. Decrease load to ensure quality reps.
Metcon (Time)
4 ROUNDS FOR TIME
600m Run
16 Single Arm DB Burpee (50/35)
16 Single Arm DB OH Lunge
16 Single Arm DB Snatch
(28 minute cap)
*All DB movements are non-alternating. Perform 8 on one side then 8 on the opposite side.

SCALING: choose an appropriate weight to do unbroken reps or big sets.
DB BURPEES — these can be performed with the DB to the outside of the feet when performing the burpee or with the DB remaining inside the feet. Focus is jumping the legs forward and keep a flat back.
DB OH LUNGE — decrease the load, or perform goblet lunges if needed.
DB SNATCH — use their legs on this, keeping the chest vertical in bottom position. Decrease load to ensure quality reps.

Optional Accessory Work
GUNS & GUTS FINISHER
3 SETS TO FAILURE
Max Hammer Curls
Max Strict Press
Max Hollow Rocks
Max Plank
-No Rest b/t Movements. Rest as Needed b/t Sets-

News
SATURDAY APRIL 27th 2019 at 9:00 am Fairfield County Special Olympics and TFA invite you and your family to join us and help support the 2019 Special Olympics Powerlifting Team.

You will test your strength in deadlift and bench press and help raise money to support the team with new equipment, entry fees, transportation, and more!

This is our second year hosting "Lifting the Limits" and we want it to be even better than last year! Get signed up today: https://fairfieldcountyathletics.regfox.com/lifting-the-limits-2019