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.

CrossFit WOD, March 19, 2019

Farm Family

Inspiration
"When you become lazy, it’s disrespectful to those who believe in you."
-Danny Silk

Warm-up
Warm-up
Special Olympics will join us @ 5:30pm

I. Heartrate
Dynamic

II. Skill/Strength:
Rope Climb practice

Metcon
Metcon (AMRAP – Reps)
in teams of 3-4
7 minute AMRAP
50ft Farmers Carries FIT 53’s/35’s PER 70’s/53’s
*switch as needed. score total calories.

rest 3 minutes

7 minute AMRAP
Rope Climbs
*switch each rep. score total reps. (scale floor to standing 1:1)

rest 3 minutes

7 minute AMRAP
10/8 Calorie Ski
*switch each round. score total calories.

Scaling: decrease the weight of the kettlebells and the amount of calories if needed so you can complete the workload quickly. modify the rope climbs to half way up or 1:1 floor to standing modification. 1 works 1 rests. work hard and push each other.

Optional Accessory Work
Pull-ups
Level 1: 7×3 banded
Level 2: 7×3 strict
Level 3: 7×3 strict c2b
*rest 30 seconds between sets. Note how many sets you complete unbroken. If you completed all sets last time perform 1 more rep each set this time (7×4)

News
-The Special Olympics Powerlifting team will be joining us today at the 5:30pm class for an awesome team WOD!

-19.5 Announcement Thursday 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 18, 2019

Armor Set

Inspiration
World Class Nutrition:
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar.

Warm-up
Warm-up
I. Heartrate
30 seconds of Jump Rope
10 Bootstraps
30 seconds of Jump Rope
10 Air Squats
30 seconds of Jump Rope
10 Calories (any)

II. Specific
Coach led Back Squat drills

Weightlifting
Back Squat (3-3-3-3-3)
warm up to 80-85% of 1RM. use same weight across all sets. perform a set every 2 minutes (8 min total)

Metcon
Metcon (4 Rounds for reps)
4 Rounds
in 3 minutes complete:
20/14 Calories (any)
50 Single Unders
in remaining time AMRAP Goblet Squats or Air Squats
*rest 3 minutes between rounds. score each rounds squat reps only.

Scaling: decrease the calories so you can typically get 20-30 seconds of squats. If you struggle with jump rope scale to a number you can hit in 30-40 seconds.
Metcon (4 Rounds for reps)
4 Rounds
in 3 minutes complete:
25/17 Calories (any)
50 Alternating Single Unders
in remaining time AMRAP Goblet Squats 53/35
*rest 3 minutes between rounds. score each rounds squat reps only.

Scaling: decrease the calories so you can typically get 20-30 seconds of squats. If you struggle with jump rope scale to a number you can hit in 30-40 seconds.
Metcon (4 Rounds for reps)
4 Rounds
in 3 minutes complete:
25/17 Calories (any)
50 Double Unders
in remaining time AMRAP Double Kettlebell Squats 53’s/35’s
*rest 3 minutes between rounds. score each rounds squat reps only.

Scaling: decrease the calories so you can typically get 20-30 seconds of squats. If you struggle with jump rope scale to a number you can hit in 30-40 seconds.

Optional Accessory Work
GHD Sit-ups 20-20-20
GHD Hip Extension 15-15-15

News
-The Special Olympics Powerlifting team will be joining us tomorrow at the 5:30pm class for an awesome team WOD!

-19.5 Announcement Thursday 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 16, 2019

Free Portions

Warm-up
Shred Warmup
Shred Warmup: pick 3 to complete
12/10 Calorie Bike
12/10 Calorie Row
12/10 Calorie Ski
100 Single Unders
50 Double Unders

then stretch calves and hip flexors

Metcon
Metcon (Time)
20 minute AMRAP in teams of 2 or 3
80 Medball Step-ups 20/14
60 Weighted Sit-ups 20/14 (touch behind head and on feet)
40 10m Medball Sprints 20/14 (alternating every 20m)

*1 works, others rest. split reps as needed.

CrossFit WOD, March 15, 2019

19.4

Inspiration
"There are two kinds of people in this game. Humble ones and those who are about to be."
-Logan Gelbrich

Warm-up
Warm-up
I. Dynamic

II. 3 Rounds
10 Band Passthroughs
10 Band Pull Aparts
3-5 Pull-ups/Ring Rows or 1-3 Bar Muscle-up

III. spend 5-7 minutes practicing 5 rep Snatch cycling. Progress to 5-10lbs heavier than the weight you will use in metcon.

Metcon
CrossFit Games Open 19.4 Scaled (Ages 16-54) (AMRAP – Reps)
3 rounds of:
10 snatches 65lb/45lb
12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:
10 chin-over-bar pull-ups
12 bar-facing burpees (may step over bar)

Time cap: 12 minutes, including 3-minute rest
period

CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)
3 rounds of:
10 snatches 95lb/65lb
12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:
10 bar muscle-ups
12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest
period

CrossFit Games Open 19.4 Masters Scaled (55+) (AMRAP – Reps)
3 rounds of:
10 snatches 45lb/35lb
12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:
10 jumping chest-to-bar pull-ups
12 bar-facing burpees (may step over bar)

Time cap: 12 minutes, including 3-minute rest
period

News
-19.4 #fridaynightlights TONIGHT!!! Bring a friend and score your team an extra point!

-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.