Giant Farmers Walk

Warmup-

5 min light metabolic push

PVC pipe

30-Hollow Rocks

Dots

Then WOD

For time 5 rounds of:

140yrd- Farmers walk SM-1/3 BW CF-1/2 BW

10-Burpees

15-KTE's

Dessert: 10x60 yrd Hollow sprints

Note: Metal plates, KB,s and DB,s can be used as tools for your farmers walk. Record your time and weight used and if any scale/mods.

Snatch Practice

Snatch Practice. Not for time - practice your form to dial it in tighter - numbers are really secondary with this workout. Really focus of form: proper starting position, then jump with arms as straps, shrug and rack as you drop under weight with elbows pointed forward. Then just stand like the second half of a front squat. That's all - ballet with a bar.

Practice the posted Snatch Progressions first.

Then, snatch in sets of 10/8/6/4/2/1 reps. Permit recovery of several minutes between sets.

Post your 1 RM & compare to 1/13 and/or 12/8 and/or 11/2 11.02.16

Intervals FGB style

3 rounds, 5 min each round no rest in between exercises. 1 min rest after round, add up total reps for all exercises combined per round. Record best round.

1 min push-ups

no rest

1 min sit-ups

no rest

1 min box jumps

no rest

1 min push press SM-10% BW CF-20% BW

no rest

1 min KTE

Record score and post what height of box used.

Heavy Thrusters, Pull-ups

This is a strength developing day, so lots of rest between sets. Not for time focus on form and jumping the weight up.

1. Heavy Thrusters-10/8/6/4/2/1

2. Dead Hang Pull-ups- Do as many dead hang pull-ups as possible between sets of thrusters. SM use assisted machine or band assisted.

Note: Work to a 1 RM for the thrusters. Record how much weight you did for your 1 RM thruster and combine and add up how ever many dead hang pull-ups you did total. Record any scales/mods.

Longest Mile Mix

For time:

1/4 mile run

25 push-ups

1/4 mile run

25 KB swings (SM: W16kg M 20kg/ CF: 24Kg KB or 50# DB swing)

1/4 mile run

1-lap lunge - 70 yards (SM: bodyweight, CF lunge with 24KG KB or 2x25# DBs)

1/4 mile run

Post your time and any mods/scaling. Compare to 9/14 and 10.12.09

Tons of Deads

First: Warmup- 1/4 mile jog and PVC

Then-

Not for time:

50-Deadlifts

Compete 50 reps of deads for total tonnage in any combination of sets and reps.

Record and post total tonnage.

KB, Sit-up, Jump Rope

For time:

In chipper fashion complete.

50/40/30/20/10 -Kb swings (CF 20/16 kg) (SM 16/12 kg)

50/40/30/20/10 -Sit-ups

Then after you complete your kb sings and sit-ups, without rest complete 500 single under jump ropes or 150 double under jump ropes.

Time starts and does not stop until you are done with the jump ropes. Record time and if any sale/mod.

Team Murph

For time, team style with two partners. This is also "chipper style" meaning that you will finish one set of total reps of one exercise before progressing to the next.

1. Mile run (collective, i.e. two partners run 1/2 mile)

2. 100 pullups, 200 pushups, 300 squats (reps are collectively, not individually)

3. Mile run (again collective) to finish.

Post your time and both names of team members, along with any scaling or mods. Compare to 11.03.10.

Good Clean Form

Not for time - emphasis is dialing in your form. Long rests between sets for adequate recovery.

Cleans: 20/15/10/5/3/1.

Use a lighter weight, not to exceed 1/2 body weight on the 20/15/10 reps.

Ramp up on the 5/3/1 phase with added weight, focusing on the form cues you received from your coach to improve performance.

Post your 1RM. Compare to Sept 7 and Oct 12.

Farmer's Lunge Buttkicker

For Time, start and finish with Farmer's Carry on the top deck

5 Rounds Farmer's Carry for 70 yards, 50% bodyweight

4 Rounds Lunges for 70 yards, 25% bodyweight

Dessert: 70 KB swings, Male 20KG, Female 16KG.

Note that cast iron plates may be easiest utensil to use for this workout.

Post your time. Compare to 23 June or 10.10.05

Double Tabata Run/Pushup/Situp

New workout Chipper Double Tabata Style. This is a spin off of a Single Tabata WOD we did in Dec 2010. I decided to modify it to a Double Tabata so we have ample time to get on and off the treadmills.

5 Rounds of 40 secs on/20 sec rest for 2 sets of:

1. Treadmill run (score is lowest mph)

2. Situps (score is lowest # reps/set)

3. Pushups (score is lowest # reps/set)

Rest exactly 5 mins between sets

Note: Modifications are to have 40 sec of running then 20 sec of rest. The sit-ups and pushups are to be done together back to back in a 40 sec interval with 20 sec rest after . So do 20 sec of sit-ups and without rest switch as fast as possible and complete as many push-ups as possible for the remainder of the 20 sec and then rest for 20 sec.

Total score is (MPH score)(Pushups + Situps)

Example: (6mph)(10 pushups +10 situps) = 120

Post your score and if any Mods/Scal.

Elizabeth

Elizabeth is a hallmark CrossFit workout - one of "The Girls"

SM- 50 KG men/35 KG women (full clean, full range, adjust weight if needed)

Ring Dips

21-15-9, for time.

CF- 21-15-9

Clean 65 KG men/50 KG women

Ring Dips

Pullups

full range dips: thumbs touching your pects and to full lock out.

Post your time and any mods/scaling. Compare to 4/20 10.16.08.

Overhead

Warm-up: Ladder drills.

-Then not for time. 3 sets of 3 related ways to put weight over your head.

Press: 5/3/1

Push Press: 5/3/1

Push Jerk: 5/3/1

Record 1RM for all 3 lifts as well as any mods you may have used (ie Dumbbells). Compare to 11.03.17.

Dessert: Strap into the Ab Wheel for a lap! Goal is score one 70 yrd lap or more in a single bound without stopping. Record how many times you stopped and rested to get one lap.

Frog Hop Mix Chipper

In chipper fashion - one round for time of:

1. Frog Hop lap - ( 70 yrds, 1 hand touches ground each landing)

2. 25 Prone rows - pushup position with 10% bodyweight dumbell in hand - 25 count is each side, (ie 25 on left arm, 25 on right arm)

3. Bodyweight lunge lap

4. 25 Prone rows as prev

5. Frog Hop lap as prev

6. 25 Prone rows as prev

7. Bodyweight lunge lap to end.

CF: M-45 lb plate/W-25 lb plate held for lunges. 20% BW for DB's.

Record time and any scale/mod. Compare to 10-09-01.

Deadly Pulls

Not for time - strength development day.

Two step workout.

First, 5 rounds of

5 Deadlifts, increasing weight with last round at least bodyweight or higher

15 Pullups

Second, after completing that:

Deadlifts, single set consecutive (no bar release/no rest on ground) , max reps

Pullups, single set consecutive max reps.

Record max reps of deadlifts/weight used and max reps of pullups.

Compare to 11-01-18

330 Pyramid

For time: Starting at 1 rep for each exercise, increase the reps by 1 each set until you reach 10 reps of each. Then once you reach 10 reps of each repeat the sequence going backwards, from 10 reps decrease by 1 rep until you reach 1 rep of each exercise.

(1/2/3/4/5/6/7/8/9/10) of each

-then-

(10/9/8/7/6/5/4/3/2/1) of each

1. Box Jumps - (CF 24"/20") (SM 20"/18")

2. KB Swings - ( CF 20/16 kg) (SM 16/12 kg)

3. Burpees

Note: So there should be a total of 20 sets and 330 total reps. Once you reach 10 reps of each you don't start descending until you repeat 10 reps of each.

Post any scale/Mods.

Run, DB OH Squats

For time, 5 rounds of:

1. 1/4 mile run

2. 10 reps of single arm OHS with DB or KB (men use 15 lb, women use 10 lb).

3. 10 reps of single arm OHS, other arm.

CF: Men use 20 lb, women use 15 lb for dumbbell OHS.

Post your time. Compare to 4 Oct or 4 Feb.