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6-2-19

HeadQuarters - CrossFitMetcon (Time)20 minutes to get as far as possible... 50-40-30-20-10 Double unders Sit-ups immediately into; 10-20-30-40-50 Alt. DB Snatches 45/30lb 35/25 box jump overs 24/20

By |June 2nd, 2019|WOD|Comments Off on 6-2-19

6-1-19

HeadQuarters - CrossFitMetcon (AMRAP - Rounds and Reps)0-8min. Row 2,000m Meters 8-16min. 10 Power Clean and Jerks 135/95 95/65 10 Power Clean and Jerks 155/105 115/75 10 Power Clean and Jerks 175/115 135/85 ... Keep Adding 20/10lbs for 8min. Straight... 19-27min. Row 2,000m Meters 27-35min. 10 Deadlifts 225/155 205/135 30 Toes-To-Bar 10 Deadlifts 245/165 225/145 30 Toes-To-Bar 10 Deadlifts 265/175 ... And so on... Deadlifts are always 10 reps adding 20/10lb. and the TTB are always 30. Notice there is a 3min. Rest After the first 2 sections. Each section is 8min. Any time left over on the row sections are rest

By |June 1st, 2019|WOD|Comments Off on 6-1-19

5-31-19

HeadQuarters - CrossFitstatic warm up (No Measure)PVC pass thrus x 10 PVC around the worlds x5 each direction PVC shoulder opener (press pvc into ground) 10 leg swings forward (each leg) 10 leg swings side to side (each leg) 20 air squats 20 split squats (x10 each leg) lizard pose hamstring stretch calf stretch seal pose twisted cross thread the needleWarm-up3 rounds 5 kang squats 5 rdl pause at the bottomStrengthdeadlift 5x5 70-75% just like the rest of this week these should feel smooth and controlled across all sets.DeadliftMetcon (Time)5 Rounds: 10 lateral Burpees Over bar 10/8 Calorie Row/ski Rest 1 minute try to push pace across the rounds

By |May 31st, 2019|WOD|Comments Off on 5-31-19

5-30-19

HeadQuarters - CrossFitstatic warm up (No Measure)PVC pass thrus x 10 PVC around the worlds x5 each direction PVC shoulder opener (press pvc into ground) 10 leg swings forward (each leg) 10 leg swings side to side (each leg) 20 air squats 20 split squats (x10 each leg) lizard pose hamstring stretch calf stretch seal pose twisted cross thread the needleClean and jerk warm up (No Measure)2 rounds of following complex: 4 tall muscle cleans 4 front squats 3 power cleans from above the knee 3 front squats 2 full cleans from below the knee 5 strict press 4 push press 3 push jerks 2 split jerksWeightliftingEMOM 12 clean and jerkx1 at 75% this is for a deload. this is moving through and feeling fast and smoothClean and JerkMetcon (AMRAP - Rounds and Reps)AMRAP 10 Minutes 100′ Sangbag Carry 100lbs/70 or farmers carry 50/35 21 Kettlebell Swings 70/44lbs 53/35

By |May 30th, 2019|WOD|Comments Off on 5-30-19

5-29-19

HeadQuarters - CrossFitstatic warm up (No Measure)PVC pass thrus x 10 PVC around the worlds x5 each direction PVC shoulder opener (press pvc into ground) 10 leg swings forward (each leg) 10 leg swings side to side (each leg) 20 air squats 20 split squats (x10 each leg) lizard pose hamstring stretch calf stretch seal pose twisted cross thread the needleThe little OG (No Measure)50 ft (half slow half fast)knee to chest 50ft (half slow half fast) butt kick 50ft toy soldiers 50ft walking lunge 2 rounds 10 cossack squat (side to side squats) 10 slow descent air squatsStrengthfront squat 4x10 60-65% superset with 10 box jumps, (seated if you are comfortable with 24/20 boxes.Front SquatMetcon (Time)4 Rounds: Bike 15/9 Calories RX 200m run 9 Ring Dips Rx 12 push ups Rest 2:00 these should be sprints. the two min rest should be just enough to push pace every time

By |May 29th, 2019|WOD|Comments Off on 5-29-19

5-28-19

HeadQuarters - CrossFitstatic warm up (No Measure)PVC pass thrus x 10 PVC around the worlds x5 each direction PVC shoulder opener (press pvc into ground) 10 leg swings forward (each leg) 10 leg swings side to side (each leg) 20 air squats 20 split squats (x10 each leg) lizard pose hamstring stretch calf stretch seal pose twisted cross thread the needleSnatch warm up (No Measure)3 tall muscle snatch 3 behind the neck press 3 power position muscle snatch 3 behind the neck press 1 overhead squat (or snatch balance) -put down and shake it out- 3 power position power snatch 3 above the knee power snatch 3 behind the neck press 1 snatch balance or overhead squats -put down and shake out- 3 tall full snatch 3 above the knee full snatch 3 below the knee full snatchWeightliftingEMOM 12 1 snatch at 75% This is deload week in preparation for next week. can go up or down 5% of listed weight but don't go above that.Metcon (Time)3 Rounds: Row 300m Run 400m Row 300m Rest 3:00

By |May 28th, 2019|WOD|Comments Off on 5-28-19

Memorial Day Murph

HeadQuarters - CrossFitMurph (Time)For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click here

By |May 27th, 2019|WOD|Comments Off on Memorial Day Murph

5-26-19

HeadQuarters - CrossFitMetcon (5 Rounds for reps)4min. AMRAP: 8 DB push press 40/20 8 burpee db deadlift 4min. AMRAP: Max Cals on the Assault Bike 4min. AMRAP: Russian KB Swings 53/35 4min. AMRAP: Max Cals on the Rower 4min. AMRAP: 8 DB push press 40/20 8 burpee db deadlift 4min. AMRAP: 20 DU 10 push ups **2min. Rest After Each Section **Accessory3-4 Sets: 10-15 Lateral DB Raises immediately into; 10-15 Front DB Raises Rest 1min.

By |May 26th, 2019|WOD|Comments Off on 5-26-19

5-25-19

HeadQuarters - CrossFitMetcon (Time)For Time: 80 Back Squats 135/95 60 box jump overs 24/20 50 Cal Bike 80 Front Squats 95/65 60 wall balls 50 Cal Bike 80 Overhead Squats 75/55 60 Sit ups 50 Cal Bike if overhead squats are difficult, this can be snatches or a step further modification would be to repeat front squats

By |May 25th, 2019|WOD|Comments Off on 5-25-19

5-24-19

HeadQuarters - CrossFitstatic warm up (No Measure)PVC pass thrus x 10 PVC around the worlds x5 each direction PVC shoulder opener (press pvc into ground) 10 leg swings forward (each leg) 10 leg swings side to side (each leg) 20 air squats 20 split squats (x10 each leg) lizard pose hamstring stretch calf stretch seal pose twisted cross thread the needleSnatch warm up (No Measure)3 tall muscle snatch 3 behind the neck press 3 power position muscle snatch 3 behind the neck press 1 overhead squat (or snatch balance) -put down and shake it out- 3 power position power snatch 3 above the knee power snatch 3 behind the neck press 1 snatch balance or overhead squats -put down and shake out- 3 tall full snatch 3 above the knee full snatch 3 below the knee full snatchWeightliftingPower Snatch Touch and Go 5×5 (Heavier than last time)Power SnatchMetcon (Time)4 Rounds: 100′ Farmers Carry 70/40s 53/35 5 Squat Cleans 165/105 135/85 2 Rope Climbs- 8 leg raises (can put a small db inbetween feet for extra challenge)

By |May 24th, 2019|WOD|Comments Off on 5-24-19