Pre Workout / Skill – Page 349

Power Snatch 1-1-1-1-1 & FT: Power Snatches and Rope Climbs

Power Snatch 1-1-1-1-1

15 min. max

FT: Power Snatches and Rope Climbs

For time:
12 Power Snatches (155#/105#)
3 Rope Climbs 15 ft.
9 Power Snatches
3 Rope Climbs
6 Power Snatches
3 Rope Climbs
3 Power Snatches
3 Rope Climbs

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Team WOD

FT: Power Snatches and Rope Climbs

As a team of 2 complete for time:
24 Power Snatches (155#/105#)
6 Rope Climbs 15 ft.
18 Power Snatches
6 Rope Climbs
12 Power Snatches
6 Rope Climbs
6 Power Snatches
6 Rope Climbs

* Sub 2 Supine Rope Climbs to 1 Rope Climb

** One partner works at a time

Choose Solo or Team Version.

Merry Christmas to all! Hope everyone is having a safe and happy Holidays!

Holiday Schedule:
12/25: Thurs: Closed. Merry Christmas!
12/26: Fri: 0930, 1030 and 5pm only!
12/27: Sat: Normal classes
12/29 – Mon: Normal classes
12/30 – Tues: Normal classes
12/31: Wed: 0930 and 1030 only!
1/1: Thurs: Closed. Happy New Year!
1/2: Fri: 0930, 1030 and 5pm only!
1/3: Sat: Normal classes

“Foundations” by Greg Glassman

Results

Feats of Strength

Record your best Weighted Pull-up 1 Rep Max lift.
Scale to progressively harder single strict single Pull-up. Or work 5×3 strict pull-ups or supine ring rows.

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Feats of Strength & Airing of the Grievances

Happy Festivus!

Feats of Strength

1RM Weighted Pull-up

Record your best Weighted Pull-up 1 Rep Max lift.
* Scale to progressively harder single strict assisted Pull-up; 5×3 Pull-ups or Ring Rows

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Airing of the Grievances

21-15-9 reps, for time of:
Power Clean (155#/100#)
Box Jump (30″/24″)

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Not sure what Festivus is? It’s the festivus for the rest of us! Let’s RUMBLE!

From Wikipedia:

The “Airing of Grievances” occurs during the Festivus meal and in which each person tells everyone else all the ways they have disappointed them over the past year.

After the meal, the “Feats of Strength” are performed, involving wrestling the head of the household to the floor, with the holiday ending only if the head of the household is actually pinned.

The Festivus YouTube

Holiday Schedule:
12/22 – Mon: Normal classes
12/23 – Tues: Normal classes
12/24: Wed: 0930 and 1030 only!
12/25: Thurs: Closed. Merry Christmas!
12/26: Fri: 0930, 1030 and 5pm only!
12/27: Sat: Normal classes
12/29 – Mon: Normal classes
12/30 – Tues: Normal classes
12/31: Wed: 0930 and 1030 only!
1/1: Thurs: Closed. Happy New Year!
1/2: Fri: 0930, 1030 and 5pm only!
1/3: Sat: Normal classes
Results
Results cont
Team of Champions: The Story of the CrossFit Invitational
Brett Marshall, Butterfly Pull-up Originator

Squat Clean Thruster 1-1-1-1-1 & Coe

Squat Clean Thruster 1-1-1-1-1

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Coe

10 rounds for time of:
10 Thrusters (95#/65#)
10 Push Up (Rings)

Post total time.
Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover. ~ crossfit.com

Or

1/2 “Coe”

5 rounds for time of:
10 Thrusters (95#/65#)
10 Push Up (Rings)

Post total time.

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Pic by Rob W.

Very interesting analysis of the past few CF Games using the new Regional and qualifier format. Had they used this system last year we would have seen a far better overall representation at the Games for both men and women.

Who Makes the Cut?
Results
Results cont

Overhead Squat 3-3-3-3-3 & 12 Minutes of Skill Work

Overhead Squat 3-3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

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12 Minutes of Skill Work

Skill Work

12 Minutes to practice skills you need work on, not the ones you love to work on, the ones you NEED to work on.

If you can kind of do the skill, now work on form & range of motion, not weight.

For example: double unders, kipping pull ups, butterfly pull ups, muscle up progressions, handstands, handstand walk, handstand push up progressions, snatches (perfect form), overhead squats (perfect form).

This is not hang out and visit time, this is SKILL WORK TIME. Maybe work on 2 different skills!

Post what you did and the specifics in the comments.

You only have 12 minutes.
After OHS 5×3, spend remaining time on skill work for any movement you need to work.

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Overhead Squat 3-3-3-3-3 & Skill Work & Checkout WOD

Overhead Squat 3-3-3-3-3

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Skill Work

12 Minutes to practice skills you need work on, not the ones you love to work on, the ones you NEED to work on.
If you can kind of do the skill, now work on form & range of motion, not weight.
Example: double unders, kipping pull ups, butterfly pull ups, muscle up progressions, handstands, handstand walk, handstand push up progressions, or choose a Lift (use perfect form).
This is not hang out and visit time, this is practice time.

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Checkout WOD

As many reps as possible in 2 mins of:
Overhead Squat (75#/45#)

Rep is complete when full depth is achieved at the bottom of the squat (below parallel), and both hips, knees, and elbows are fully extended at the top.
Optional choose Max Reps OHS or max effort 1k Row.

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Tomorrow is the Ugly Sweater / 12 Days of Xmas WOD and our Christmas Pot Luck / Food truck lunch!

Class times: 9:30, 10:30 and additional wave beyond as needed.
WOD is performed like the song “The 12 Days of Christmas”. Start with 1 rep of the first exercise, then do 2 of the second exercise and 1 rep of the first exercise. Then 3, 2, 1 reps etc. all the way up to the 12th day and back down.
Outside the Box Food truck will be onsite and serving from approximately 11:00am to 1:30pm
We will setup some tables for potluck items (they don’t have to be paleo!)
We will provide coffee and heavy cream, plates and utensils.

Results

Results cont

Lifting: Shoulder Press and Push Press & FT: Row, Handstand Push-ups and Power Cleans

Lifting: Shoulder Press and Push Press

Shoulder Press 2-2-2, using heaviest weight per set
Push Press 2-2-2, using heaviest weight per set
NOT a complex. Do all press 3×2. THEN complete all push press 3×2.

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FT: Rows then 6x Handstand Push-ups and Power Cleans

For time:
Row 1000m
— then —
6 rounds of:
5 Handstand Push-ups
5 Power Cleans (165#/110#)

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Results

Results cont

Lifting: Snatch Grip Deadlifts and Hang Squat Snatches & AMRAP 12 mins: Deadlifts, Burpees and Wall Balls

Lifting: Snatch Grip Deadlifts and Hang Squat Snatches

Snatch Grip Deadlift 2-2-2-2-2, using heaviest weight per set
Hang Squat Snatch 1-1-1-1-1, using heaviest weight per set

* Perform as a complex; 2 Snatch Grip DL + 1 Hang Snatch

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AMRAP 12 mins: Deadlifts, Burpees and Wall Balls

Complete as many rounds as possible in 12 mins of:
5 Deadlifts (225#/155#)
7 Burpees
9 Wall Balls (20#/14#)

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The 2015 CrossFit Games season dates has been announced. Read the links below to see when the CrossFit Games Open, Regionals, and Games will be held. Plenty of changes this year to the format!

2015 Reebok CrossFit Games Season Schedule

What’s New in 2015

Results

Results cont

Back Squat 2-2-2-2-2 & Runs, Muscle-ups, Back Squats, Air Squats & V-ups : 3×10

Back Squat 2-2-2-2-2

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Runs, Muscle-ups, Back Squats, Air Squats

For Time:
600m Run
3 Muscle-ups
10 Back Squats (135#/95#)
400m Run
3 Muscle-ups
10 Back Squats
200m Run
3 Muscle-ups
10 Back Squats
50 Air Squats

Post total time.

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V-ups : 3×10

V-ups 3×10

Rest as needed between sets.
* Perform slow and strict, not for time

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Results

Results cont

Picture by Rob W.
Events:

Saturday 12/20 we are running our annual “12 WOD’s of Xmas” workout. It is also going to be our Ugly Sweater Potluck/Food truck lunch! We will have the Outside the Box paleo food truck here serving food options for those who don’t have anything for the potluck or just want to buy food. That way everyone is covered. Wear your ugly sweater, and prepare for a fun workout and some good food!

WOD starts at 9:30. We will run waves at 10:30 and beyond as needed.
WOD is performed like the song “The 12 Days of Christmas”. You start with 1 rep of the first exercise, then do 2 of the second exercise and 1 rep of the first exercise. Then 3, 2, 1 reps etc. all the way up to the 12th day and back down.
Outside the Box Food truck will be onsite approximately 10am to 1pm
We will setup some tables for potluck items (they don’t have to be paleo!)
We will provide coffee and heavy cream, plates and utensils.

Back Squat 2-2-2-2-2 & Runs, Muscle-ups, Back Squats, Air Squats

Back Squat 2-2-2-2-2

Work up to 85-90% of 1 RM
Rest as needed between sets.

BTWB

Runs, Muscle-ups, Back Squats, Air Squats

For Time:
600 m Run
3 Muscle-ups
10 Back Squats 135 lbs
400 m Run
3 Muscle-ups
10 Back Squats 135 lbs
200 m Run
3 Muscle-ups
10 Back Squats 135 lbs
50 Air Squats

Post total time.
Sub 3 Strict Pull-ups and 3 Dips for 3 MU.

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