CrossFit WOD, April 11, 2019

Kid Icarus

Inspiration
Feel like your nutrition is in a rut? Try this Friday, Saturday, and Sunday, as these are typically the days we "cheat" or go off the wagon. Keep it simple!
1. Don’t drink calories.
2. Have at least 2 cups of veggies at each meal.
3. Eat protein at each meal.

Warm-up
Warm-up
I. Game Day (10 min)

II. 2 Rounds w increasing intensity
100m Run
8 Alternating DB Snatch
6 Strict Knee Tucks/"Toes to Something"/T2B
1 Rope Climb (scale :10 second Rope Hold or floor to standing w wrap)

Metcon
Metcon (AMRAP – Reps)
EMOM x 21 MINUTES
MIN 1 – 1, 2, or 3 Rope Climbs*
MIN 2 – 7 Strict Knee Tucks/"Toes to Something" + 100m Sprint
MIN 3 – 10 Alt. DB Snatch (Athlete Choice, Heavy)
*Athlete choice on number and style. Can be legless or with legs. Need to choose at start of the workout and hold for entire EMOM.

SCALING:
Rope Climb — Since Rope Climbs are the focus today we want to try and get everyone on the rope in some way.
Two :10 Holds, 10 Rope Knee Raises, or Floor to Standing Climbs w a wrap are a great progression.

Toes to Bar — If unable to get Toe to Bar, modify to Strict Knee Tucks or attempts at getting the toes as close to the bar as possible( "Toes to Something"). If unable to hang from the rig, athletes can modify to a V-up.

Metcon (AMRAP – Reps)
EMOM x 21 MINUTES
MIN 1 – 1, 2, or 3 Rope Climbs*
MIN 2 – 7 TTB + 100m Sprint
MIN 3 – 10 Alt. DB Snatch (Athlete Choice, Heavy)
*Athlete choice on number and style. Can be legless or with legs. Need to choose at start of the workout and hold for entire EMOM.

SCALING:
Rope Climb — Since Rope Climbs are the focus today we want to try and get everyone on the rope in some way.
Two :10 Holds, 10 Rope Knee Raises, or Floor to Standing Climbs w a wrap are a great progression.

Toes to Bar — If unable to get Toe to Bar, modify to Strict Knee Tucks or attempts at getting the toes as close to the bar as possible( "Toes to Something"). If unable to hang from the rig, athletes can modify to a V-up.

Optional Accessory Work
3 ROUNDS FOR QUALITY
:30 second KB Front Rack Hold (right side)
:30 second KB Front Rack Hold (left side)
:30 second Side Star Plank (right side)
:30 second Side Star Plank (left side)

CrossFit WOD, April 9, 2019

Duck Hunt

Inspiration
"Eat real food was once alive and doesn’t come from a box or container. If it has a long shelf life it is a man-made, edible, food-like substance – not food.

Not too much means 3-4 meals a day, no seconds, and no snacking. We will rely on the portion controlled containers to measure our food.

Mostly Plants is just that, every meal needs to consist mostly of vegetables. A plate should be covered with vegetables then the protein and starch can be added. The large section of the container is for vegetables but you are allowed unlimited vegetables at each meal.

Sleep is more important than working out. No amount of working out can undo the negative effects of a poor night’s sleep."
-Ben Bergeron prescription for nutrition

Warm-up
Warm-up
I. 10 Minute AMRAP
10/8 Calorie Row
25’ Filly Lunge (R arm)
25’ Filly Lunge (L arm)
100m Run

II. Pull-up tester

Pull-up tester
Pullup tester:
a. 3/1 Strict Pullup, if so move to b.
-if not perform 3×5 banded or 10 ring rows.
b. 7/5 Kipping Pullups, if so move to c.
-if not perform 3x 3-5 reps
c. 7/5 C2B, if so move to d.
-if not perform 2x 3-5 reps
d. Bar Muscle-ups
(check out the Pull-up program in the TFA FB page to progress your pull-ups whether you have 0 or 30.)

Metcon
Metcon (Time)
FOR TIME
40-30-20-10 KB Front Rack Lunge (35’s/26’s)
15-15-15-15 Ring Rows (straps vertical)
40-30-20-10 Calorie Row
Metcon (Time)
FOR TIME
40-30-20-10 KB Front Rack Lunge (53’s/35’s)
15-15-15-15 Pull-ups
40-30-20-10 Calorie Row

Optional Accessory Work
3×25 GHD Sit-ups
1:00 Goblet Hold or Sandbag (heavy)

CrossFit WOD, April 8, 2019

Excite Bike

Inspiration
"If you’re going to quit anything, quit being lazy, quit making excuses and quit waiting for the right time."
-Joe Duncan

Warm-up
Warm-up
I. 3 Rounds with progressing intensity
1:00 row then 8 reps each of…
Air Squat → Jumping Air Squat → Jumping Split Lunges DB
Strict Press → DB Push Press → DB Push Jerk
Push Up → Dive Bomber Push Up → Clapping Push Up
Sit Up → Bicycle Kicks → V-Up

II. Bench Press drill and practice:
-3 points of contact- shoulders, butt, feet
-big chest
-shoulders back and down

III. in teams of 3 practice 2-3 lightweight Bench Press to get to starting weight (<135/95)

Metcon
Metcon (AMRAP – Reps)
Teams of 3…
ON A 20:00 RUNNING CLOCK… Build to Heavy Set of 3 Bench Press*
*Score is combined highest weight of all three athletes. MUST HAVE SPOTTERS.

-Rest 5:00-

AMRAP x 10 MINUTES Max Cals on Bike*
*Score is total calories. Athletes can rotate in any order.

combine your weights and calories and score total as "reps"
___________________________________

Scaling: modify the load if needed to sub-maximal for beginners. may sub to db’s or strict press if needed. most should be able to perform the Bike. a suggestion is 15 seconds hard sprint, 5 seconds of transition for every athlete. this give each a 15 second sprint every minute. CRUSH IT!

Optional Accessory Work
4 minute AMRAP
level 1: max UB sets of 2, 4, or 6 Push-ups (NOT HRPU)
level 2: max UB sets of 1, 2, or 3 Strict Handstand Push-ups
*athlete picks the rep scheme then stays with that throughout the 4 minutes
-then finish with-
30 Wall Slides (slow and controlled)

CrossFit WOD, April 6, 2019

Tripp

Inspiration
"Tripp Zanetis, a longtime member at NCFIT who died serving his country. On March 15, 2018, Tripp’s helicopter was catastrophically damaged as it flew flight lead on a troop transport mission near the Syrian border. Tripp’s last act on this earth was radioing the supporting aircraft to alert them of the impending danger. Tripp was an extraordinary person who dedicated his life to others. Today, we join a few other gyms around the country honoring Tripp with this workout."
-NCFIT

Warm-up
Warm-up
I. 6 Min AMRAP
1:00 Row (Increasing in intensity each round)
5 Burpees
10 Empty Barbell Front Squats
5 Empty Barbell Shoulder Press
1 Wall Walk

II. Cycling Drill w empty Barbell:
5 Push Press w/ :02 Pause at the top, receive in the dip and drive back up
5 Push Jerks w/ :02 Pause at the top, receive in the dip and drive back up
5 Thrusters w/ :02 Pause at the top, receive in the dip and drive back up

III. 5 min to progress to weight you will use in metcon

Metcon
Metcon (Time)
"TRIPP"

FOR TIME
37 Burpees

2 ROUNDS
10 Shoulder-to-Overhead (95/65)
24 Med-ball Sit-ups (20/14)
80 Alternating Single Unders

37 Burpees

2 ROUNDS
3 Wall Walks
15 Pull-up + Push-up
18 Thrusters (95/65)

37 Burpees

you may choose to do today at an individual or as a team of 2. partners will split reps as needed but non working partner must maintain a Plank.
Metcon (Time)
"TRIPP"

FOR TIME
37 Burpees

2 ROUNDS
10 Shoulder-to-Overhead (135/95)
24 Med-ball Sit-ups (20/14)
80 Double Unders

37 Burpees

2 ROUNDS
3 Wall Walks
15 Bar Muscle-ups
18 Thrusters (135/95)

37 Burpees

you may choose to do today at an individual or as a team of 2. partners will split reps as needed but non working partner must maintain a Plank.

CrossFit WOD, April 5, 2019

Weight Of The World

Inspiration
"Passion first and everything will fall into place."
-Holly Holm

Warm-up
Warm-up
I. AMRAP x 5
7 Cal Row/Ski (Increasing in intensity)
5/5 Single Leg RDL
3 Inch Worms
-Into-
AMRAP x 5
7 Cal Row/Ski
5/5 Single Arm Front Rack Squats
3/3 Single Arm Shoulder Press

II. Review DL and Thruster and warmup to starting weight

Weightlifting
Deadlift (Establish 5RM Deadlift)
ON A 10:00 RUNNING CLOCK

-REST 5 MIN-

Thruster (Establish 3RM Thruster)
ON A 10:00 RUNNING CLOCK

Metcon
Metcon (Time)
2 ROUNDS FOR TIME W PARTNER
200m Run
30 Air Squats
30 Sprawls

*P1 completes a full round while P2 rests. Each partner completes 2 full rounds.

Scaling: decrease reps if needed so you are able to maintain a sprint pace throughout the round. may sub in 200 row/200 ski/.3 bike for run.

CrossFit WOD, April 4, 2019

14.4ish

Inspiration
Rich Froning Accepts Individual Invite to Compete at 2019 CrossFit Games:
https://morningchalkup.com/2019/04/01/rich-froning-accepts-individual-invite-to-compete-at-2019-crossfit-games/

Warm-up
Warm-up
I. Game Day (10 min)

II. AMRAP x 7:00
10 KB Deadlifts → 10 Russian KB Swings*
8 Strict Knee Tucks → 8 "Toes to Something"/T2B
6 Ring Rows → 6 Sprawls
*Switch to the second set of movements halfway through the AMRAP*

III. Ring Muscle-up transition drills (8 min)

Metcon
Metcon (Time)
AMRAP x 15 MINUTES
60 KB Swings (35/26)
50/35 Cal Bike
40 Strict Knee Tucks
30 Power Clean (95/65)
20 Burpee Pull-ups

*if you finish within the 15 minutes, restart. if you do not finish, add 1 second per rep not completed to your time.

Scaling:
KB Swing — Scale loading first, ideally everyone is swinging overhead today. If unable to go overhead, go to a Russian Swing or a heavy KB Deadlift.

Cal Bike — No one should be on the Bike for more than 4:30 so scale the number of calories if needed, or move on once you hit 4:30.

Toe to Bar — Today we can scale these to "Toes to Something," Athletes can also complete Strict Knee Tucks or V-ups on the floor.

Power Clean — Scale load to allow for quick singles…athletes should feel like they could knock out a set of 5-7 TnG reps if they were fresh.

Muscle Up — We can complete Jumping Ring or Bar Muscle-ups or a Burpee Pull-up/ Ring Row.

Metcon (Time)
AMRAP x 15 MINUTES
60 KB Swings (53/35)
50/35 Cal Bike
40 Toe to Bar
30 Power Clean (135/95)
20 Muscle-Ups*

*Athlete choice for Bar or Ring Muscle-Up.
*if you finish within the 15 minutes, restart. if you do not finish, add 1 second per rep not completed to your time.

Scaling:
KB Swing — Scale loading first, ideally everyone is swinging overhead today. If unable to go overhead, go to a Russian Swing or a heavy KB Deadlift.

Cal Bike — No one should be on the Bike for more than 4:30 so scale the number of calories if needed, or move on once you hit 4:30.

Toe to Bar — Today we can scale these to "Toes to Something," Athletes can also complete Strict Knee Tucks or V-ups on the floor.

Power Clean — Scale load to allow for quick singles…athletes should feel like they could knock out a set of 5-7 TnG reps if they were fresh.

Muscle Up — We can complete Jumping Ring or Bar Muscle-ups or a Burpee Pull-up/ Ring Row.

Optional Accessory Work
spend 10 minutes stretching

CrossFit WOD, April 3, 2019

Contractions

Inspiration
"Be humble. Be hungry. And always be the hardest worker in the room."
-Dwayne Johnson

Warm-up
Warm-up
I. 7:00 AMRAP at easy pace
1 Wall Walk
3 Burpees
6 Air Squats/BB Front Squats/Light Front Squats
9 Calories (any, row preferred)

II. Clean progression:
5 Clean Deadlifts
5 High Hang Muscle Clean
5 Hang Power Clean
5 Power Clean

III. 5-7 minutes to build Front Squat to weight you will use in Metcon.

Metcon
1000m Row (Time)
Max Effort 1000m Row

rest as needed before starting part 2 of metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 7 MINUTES
2 Front Squat or Goblet Squat
4 Push-ups

Scaling:
Row — If unable to Row athletes can attempt 1000m Ski.
Front Squat — If unable to load the Front Rack position with a bar athletes can Back Squat from the rig or try a DB Front Squat. If unable to Squat, Weighted Lunges or Step-ups can be subbed.
HSPU — If unable to HSPU then modify to a 5 inch height or HRPU. We want something that will keep athletes moving for the entire 7:00.
Metcon (AMRAP – Rounds and Reps)
AMRAP x 7 MINUTES
2 Front Squat (from floor) (135/95)
4 Hand Release Push-ups

Scaling:
Row — If unable to Row athletes can attempt 1000m Ski.
Front Squat — If unable to load the Front Rack position with a bar athletes can Back Squat from the rig or try a DB Front Squat. If unable to Squat, Weighted Lunges or Step-ups can be subbed.
HSPU — If unable to HSPU then modify to a 5 inch height or HRPU. We want something that will keep athletes moving for the entire 7:00.
Metcon (AMRAP – Rounds and Reps)
AMRAP x 7 MINUTES
2 Front Squat (from floor) (185/135)
4 Handstand Push-ups

Scaling:
Row — If unable to Row athletes can attempt 1000m Ski.
Front Squat — If unable to load the Front Rack position with a bar athletes can Back Squat from the rig or try a DB Front Squat. If unable to Squat, Weighted Lunges or Step-ups can be subbed.
HSPU — If unable to HSPU then modify to a 5 inch height or HRPU. We want something that will keep athletes moving for the entire 7:00.

Weightlifting
Front Squat (2 sets of ME Front Squat w metcon weight)
perform 2 max effort sets using the weight from the metcon. do not pause during the lift (too or bottom). score your highest set. note both sets in your notes. rest as needed between sets.

CrossFit WOD, April 2, 2019

Waterfall

Inspiration
"Practice making yourself promises, and practice keeping them."
-Ben Bergeron

Warm-up
Warm-up
I. 3 Rounds
10 Band Passthroughs
10 Band Pull Aparts
5 Ring Rows/Kips/Pull-ups
5 Box Jumps

II. Practice:
10 Kip Swings
8 Big Kip Swings
6 Kipping Pull-ups
4 Kipping Chest to Bar
*use this time to build power in your kip or butterfly. For the athletes learning to Kip, just focus on the arch and the hollow movement of the Kip.

Metcon
Metcon (AMRAP – Rounds and Reps)
6 SETS
AMRAP x 3 MINUTES
4 Burpee Box Over (May step)(24/20)
4 Pull-ups

-Rest 1:00 b/t Sets-

*Pick-up where you left off at the end of each set. Score is total number of rounds and reps.

Scaling: choose modifications that allow you to keep moving. Decrease the box height or opt of Sprawls on the BBJO. C2B >Pull-ups>Jumping C2B>Jumping Pull-ups.
Metcon (AMRAP – Rounds and Reps)
6 SETS
AMRAP x 3 MINUTES
4 Burpee Box Jump Over (24/20)
4 C2B Pull-ups

-Rest 1:00 b/t Sets-

*Pick-up where you left off at the end of each set. Score is total number of rounds and reps.

Scaling: choose modifications that allow you to keep moving. Decrease the box height or opt of Sprawls on the BBJO. C2B >Pull-ups>Jumping C2B>Jumping Pull-ups.

Optional Accessory Work
CORE FINISHER
3 SETS
15 V-Ups
:30 L Side Plank
:30 R Side Plank
30 Russian Twist
:30 Hollow Hold

CrossFit WOD, April 1, 2019

TNG
HAPPY BIRTHDAY TO ALL ATHLETES BORN IN APRIL!

We ain't foolin' when we say you are AWESOME! Keep up the great work in the gym, and have a very happy birthday!

Inspiration
"You Learn More From Failure Than From Success. Don’t Let It Stop You. Failure Builds Character." – Unknown

Warm-up
I. Heartrate
-5 Min Cardio

II. Specific

3 rds
30 Singles/30 Fast Singles/20 Double Unders or attempts
5 Wall slides
10 ALT Lunges with PVC passthrough
10 OHS With PVC

III. Coach Led Snatch Drills
-5 Snatch Pulls
-5 Snatch High Pulls
-5 Muscle snatch
-5 Power snatch

*Then begin warming up for strength portion

Weightlifting
Power Snatch (15 min to build to a 5 Rep TNG Power snatch)
Build to a moderately heavy 5 rep TNG snatch. Work to get heavier than what’s prescribed in the retcon. Newer athletes should use this time to practice the movement.

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 MINUTES
30 Singles (or 100m Sprint*)
10 Sumo Deadlift High Pull

Today is a good combination of weightlifting and cardio. Find a pace that limits rest and allows for a fast but consistent pace. Newer athletes should scale the weight and focus on proper positioning in the SDHP through all reps. Shoot for 6-8 rounds
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 MINUTES
30 Double Unders (or 100m Sprint*)
10 Power Snatch |(75/55)

Today is a good combination of weightlifting and cardio. Find a pace that limits rest and allows for a fast but consistent pace. Newer athletes should scale the weight and focus on proper positioning in the snatch through all reps. Shoot for 6-8 rounds
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 MINUTES
30 Double Unders (or 100m Sprint*)
10 Power Snatch (95/65)

Today is a good combination of weightlifting and cardio. Find a pace that limits rest and allows for a fast but consistent pace. Newer athletes should scale the weight and focus on proper positioning in the snatch through all reps. Shoot for 6-8 rounds

Optional Accessory Work
3 rds
15 GHD Hip Ext.
15 GHD Situps

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: