5/16/18

 

Freedom WOD Class

Warm Up: 6-8 mins
3 Rounds
100 M Row
8 Push ups
10 Banded Victory Pulls

Strength: 12-15 Mins
Strict Press  **90%  + 5 LBS** of your 1RM to calculate load
75% X 5
85% X 3
95% X 1+
When you see 5+, 3+, or 1+, that means you do the max reps you can manage with
that weight, with the goal of setting a rep record in each workout.

Metcon: 14 Min Cap
14 Min EMOM
Min 1: Row 200/175m
Min 2: 8 Bench Press @ 75% of Body Weight or 70% of 1RM

Partner up with someone that is close in weight. One will start on row while the other starts on bench. Help each other switch weights when before switching to the next movement.

Post Score on white board.

Elite Competition Class

2. Build to a Heavy Complex
3-Position Power Clean + Split Jerk

3. Conditioning
For Time:
15 Power Clean and Jerks (135/95)
3 Legless Rope Climbs
Handstand Walk O-Course
12 Power Clean and Jerks (135/95)
2 Legless Rope Climbs
Handstand Walk O-Course
9 Power Clean and Jerks (135/95)
1 Legless Rope Climbs
Handstand Walk O-Course

Brother Bro’s Barbell Club

Wednesday (Session Two)
A.
Every 90 seconds, for 9 minutes (6 sets):
Power Snatch with a 2 second pause at knee x 1 rep

*Sets 1-2 @ 80% of 1-RM Power Snatch
*Sets 3-4 @ 85% of 1-RM Power Snatch
*Sets 5-6 @ 90% of 1-RM Power Snatch

B.
Every 90 seconds, for 9 minutes (6 sets):
Power Clean with a 2 second pause at knee + Power Jerk

*Sets 1-2 – 2 reps @ 80% of 1-RM Power Clean & Power Jerk
*Sets 3-4 – 1 rep @ 85% of 1-RM Power Clean & Power Jerk
*Sets 5-6 – 1 rep @ 90% of 1-RM Power Clean & Power Jerk

C.
Every 90 seconds, for 9 minutes (6 sets):
Front Squat

*Set 1 – 1 rep @ 85%
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 90%
*Set 4 – 3 reps @ 85%
*Set 5 – 1 rep @ 95%
*Set 6 – 3 reps @ 85%

D.
Every 2:30, for 7:30 (3 sets):
Barbell Lunges x 5 reps each leg

Aim for 2 heavy working sets.

E.
Every 2 minutes, for 8 minutes (4 sets):
Glute Ham Raise x 6-8 reps

Performance Power Training

Wednesday, MAY 16th, 2018

Active Rest Day
Bike for 20 minutes
Every minute 3 burpees
-then…STRETCH!

-OR-

HUMPDAY PUMPDAY!!
10-9-8-7-6-5-4-3-2-1
Bench Press @BW
Pullup
*50m Farmer Carry Walking lunge after every set of pullups
*Yes pullups are strict
-then

Girth Differential:
3×20
Seated Curl to Press
Face Pulls
Kickbacks (each)

5/16/18 QuickFit

Warm Up + Interval:  8 Mins

2 Min Casual Row
Then 3 Rounds
15 Second Sprint / 45 Second Casual
Then 3 Rounds
30 Second Sprint / 30 Second Casual

Metcon: 16 Min

16 Min Partner AMRAP Workout:
9 Russian KBS
9 Wallballs
9 DB Chest Presses

*Alternate as necessary*

5/15/18

Image may contain: text

Lets start getting those teams put together! Last year we had 20 total teams sign up, I bet we can best that..

Freedom WOD Class

Warm Up: 6-8 mins
2 Rounds
200 M Run
5 Snatch Grip RDL
5 Snatch High Pulls
5 Muscle Snatch
10 Hollow Body Kipping Swings

Strength: 5 Mins
Add one rep to last weeks number
5 Min T-2-B EMOM

Mobility: 10 mins
90 Sec /side Partner Tricep Smash
3 mins /side Lax Ball Hips (back, side, and front)

Metcon: 10 Min Cap
10 Min AMRAP Ladder
2 Alternating DB Snatch 50/35
2 Box Jumps 24/20
4 Alternating DB Snatch 50/35
4 Box Jump 24/20
6 Alternating DB Snatch 50/35
6 Box Jump 24/20

…and so on, adding 2 reps each round.

Post Score on white board.

Elite Competition Class

1. HS Walk 
3 Rounds For Time:
400 Meter Run
50′ Handstand Walk
Rest 2 minutes between rounds.

2. Conditioning
For Time:
21-15-9
Sand Bag Cleans (150/100)
Deficit Kipping Handstand Push-ups (6″/4.5)

3. Conditioning
For Time:
50/35 Calorie Row
50 Alternating Kettlebell Box Step Ups 53/35
100′ Double Kettlebell Overhead Walking Lunge 53/35

4. Midline
3 Rounds Not for Time:
1 Mile Assault Bike
30 GHD Sit-Ups

Performance Power Training

Tuesday, May, 15th, 2018

(Pre-Flight and Jet Fuel 15 minutes)
Pre-Flight: Sprints today so the afterburner is first. Then we’ve got some volume squats, and a bunch of bandy accessory work.

Jet Fuel: Afterburner is part of Jet Fuel Today (perform Afterburner 1st)
400m Run
Samson Stretch
Spiderman+Reach
3x
20 seconds plate jumps
40yd accelerated jog *Start jogging and accelerate to sprint
-then

AFTERBURNER: (15 minutes)
10x
4 max extension box jumps
1 box jump over
2 hurdles
20yd Sprint
*Rest is walk back time

Major, Lift: Red: Squat(20 minutes)
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blue: Squat
8rm Beltless
-then
2×20 @70%
*Your pain brings me great joy

GainCity:(10 minutes)
3×15 Bandy
-Lateral leg raises (each)
-Donkey Kicks (each)
-Leg extension

5/15/18 QuickFit

Warm Up: 3 Mins

30 Second Arms Circles
30 Second Torso Circles
30 Second Over Unders
30 Second Samsons
30 Second Push Ups
30 Second Jumping Jacks

Shoulder Development: 6 Mins

6 Min Shoulder Circuit:
8 Bent Over Reverse DB Flies
8 DB Lateral Raises (w/ thumb up at all times)
8 DB Front Raises
8 Matador Dips

Metcon: 15 Min

4 Rounds of 3 min AMRAP – Rest 1 min between 3 min rounds
5 Push Ups
7 DB Push Press
9 DB Squats

5/14/18

“Kalsu”

James Robert “Bob” Kalsu (1945-1970) was an All-American tackle at the University of Oklahoma in 1967. He entered the army to fulfill his ROTC obligation in 1969. He served as a Second Lieutenant with Battery C, 2nd Battalion, 11th Artillery, 101st Airborne Division in the Vietnam War. He was killed in action on July 21, 1970 by mortar fire near the Ashau Valley.

Freedom WOD Class

Warm Up: 5 mins
2 Rounds Unloaded bar bell
8 Front Squats
8 Push Press
3 Burpees

Strength: 12-15 Mins
Back Squats  **90%  + 10 LBS** of your 1RM to calculate load
75% X 5
85% X 3
95% X 1+
When you see 5+, 3+, or 1+, that means you do the max reps you can manage with
that weight, with the goal of setting a rep record in each workout.

Metcon: 30 Min Cap
“Kalsu”
100 Thrusters (135,95) for Time
Every Minute on the Minute including 3-2-1 go..
5 Burpees (Scale 3 Burpees)

Scaled weight options:  (115,75), (95,65), or (75,45) etc..
Scaled rep options: 80 thrusters, 60 thrusters, or 50 thrusters
Scaled Burpee options: 3 EMOM

Kalsu is considered to be one of if not the hardest crossfit hero workout. Take a look at the story behind it…and scale appropriately!

https://athleticmuscle.net/kalsu-one-of-the-hardest-crossfit-workouts/

Post Score on white board.

Elite Competition Class

1. Snatch Skills
On the 1:30 for 7 Sets:
Pausing Snatch Deadlift
2 Hang Power Snatches
3 Snatch Balances
Build to a moderate, but not a heavy. Pause for 2 seconds at the knee on the deadlift.

2. Conditioning
For Time:
1,000 Meter Runner
21 Ring Muscle-Ups
5 Squat Snatches (205/145)
4 Squat Snatches (225/155)
3 Squat Snatches (245/165)
2 Squat Snatches (265/175)
1 Squat Snatch (285/185)

3. Conditioning
2 Rounds For Time:
24 Deadlifts (295/205)
24 Box Jumps (24/20)
24 Wallballs (20/14)
24 Bench Press (195/125)
24 Box Jumps (24/20)
24 Wallballs (20/14)
24 Power Cleans (145/100)

Brother Bro’s Barbell Club

Monday (Session One)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Press in Receiving Position x 5 reps

Build over the course of the 3 sets.

Followed by…

Every 90 seconds, for 6 minutes (4 sets):
3-Position Snatch x 1 rep

(Perform a Hip Snatch, followed by a Snatch from the knee, followed by a Snatch from the ground)

Build over the course of the 4 sets. Use this as a warm-up exercise.

B.
Every 90 seconds, for 12 minutes (8 sets):
Snatch without moving feet x 2 reps

*Set 1 @ 60% of 1-RM Snatch
*Set 2 @ 65% of 1-RM Snatch
*Set 3 @ 70% of 1-RM Snatch
*Sets 4-5 @ 75% of 1-RM Snatch
*Sets 6-8 @ 80% of 1-RM Snatch

(Feet should start in your landing position. Heels can come off the ground but the feet should not move)

C.
Every 2 minutes, for 12 minutes (6 sets):
2 Cleans + 1 Jerk x 1 rep

*Set 1 @ 70% of 1-RM Clean & Jerk
*Set 2 @ 75% of 1-RM Clean & Jerk
*Set 3 @ 80% of 1-RM Clean & Jerk
*Set 4 @ 85% of 1-RM Clean & Jerk
*Sets 5-6 90% of 1-RM Clean & Jerk

(Perform a Clean, drop the bar, then perform a Clean & Jerk)

D.
In 15 minutes, establish a 3-RM Back Squat

E.
Three sets of:
Chinese Row x 8 reps
Rest 60 seconds

Performance Power Training

5/14/18 QuickFit

Warm Up: 4 Mins

2 Rounds – 30 seconds at each of the following:
Torso Circles (neuro mobility)
Burpees
Mountain Climbers
Jumping Pull Ups or Ring Rows

Core Development: 6 Mins

3 Rounds
30 Second Hollow Hold
30 Second Sit Ups
1 Min Plank

Metcon: 12 Min

Complete 3 Minute M.E at each station: Burpee Pull Ups
DU or Singles
T2B
Bike

5/11/18

Congratulations to Holly and Ethan Stewart-Giller on this precious little peanut!

Freedom WOD Class

Warm Up: 2 mins
Run or Row 400m

Strength: 12-15 Mins
Deadlift **90%  + 10 LBS** of your 1RM to calculate load
70% X 3
80% X 3
90% X 3+
When you see 5+, 3+, or 1+, that means you do the max reps you can manage with
that weight, with the goal of setting a rep record in each workout.

Metcon: 35 Min Cap
Teams of 3
Team Triple 3
For time:
3,000-m Row (Switch out every 200 M)
300 Double Unders 2:1 Singles (Switch out every 20 Double Unders or 40 Singles)
3 Mile Run (Switch out every 200 M)

Only one person can work at a time. Teams must finish the Row before moving to DU, and DU before moving to the Run.

Post Score on white board.

Elite Competition Class

1. Snatch Primer
5 Sets: (Light Loads)
Pausing Snatch Deadlift (At Knees)
Hang Snatch High Pull
Hang Muscle Snatch
Power Snatch

2. Power Snatch
On the 1:30 x 5:
Hang Power Snatch + Low Hang Power Snatch + Power Snatch
Directly into…
On the 1:30 x 4:
2 Power Snatches
Directly into…
On the 1:30 x 3:
1 Power Snatch

3. Odd-Object
For Time:
Buy-In: 100′ Dumbbell Overhead Walking Lunge (80/50)
3 Rounds:
10 Deadlifts (345/240)
20 Wallballs (30/24)
50 Double Unders
Cash-Out: 100′ Dumbbell Overhead Walking Lunge (80/50)

4. Conditioning
7 Rounds For Time:
200 Meter Air Runner
2 Rope Climbs
30 Air Squats

Wearing 20/14 Vest

Brother Bro’s Barbell Club

Friday (Session Three)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Press In Clean (Sots Press) x 5 reps

Followed by…

Every minute, on the minute, for 3 minutes (3 sets):
Press in Split Jerk Position x 5 reps

Build over the course of the 3 sets.

B.
Every 90 seconds, for 9 minutes (6 sets):
Clean & Jerk x 1 rep

*Sets 1-3 @ 70%
*Sets 4-6 @ 75%

C.
Every 90 seconds, for 9 minutes (6 sets):
Snatch x 1 rep

*Sets 1-3 @ 70%
*Sets 4-6 @ 75%

D.
Every 2 minutes, for 8 minutes (4 sets):
Back Squat x 5 reps @ 65%

Performance Power Training

Friday, May 11th, 2018
Jet Fuel:
400m Run
Barbell warmup:
3x
5 Deadlifts
5 high pulls
5 Front Squats
5 Push Press
5 Back Squats
-then
Mash lower body

Major, Lift: Red: Deadlift
-then 2xAMRAP @80% of the days heaviest set
Wht/Blu: 10 min EMOM:
3 Speedy Squats @50%
1 Speedy Deadlift @65%
*in the same minute

GainCity: 
3x
100m Hip Circle Sled Drag Farmer Carry https://youtu.be/KMqztRQ1bHs
*Drag a sled while wearing a hip circle and carrying heavy db’s
*This is easiest performed by wearing a belt and attaching the sled straps to the belt
3×20
Reverse hypers
GHD Situps

Afterburner: 
10 min EMOM:
First minute:
250m Row
Second minute:
5 burpee over rower
3 Power Clean @bodyweight
**If needed scale the row to a distance that gets you done with 15 seconds rest.
**Last week becomes an emom this week. Gotta push that row and stay fast on the burpees!

5/11/18 QuickFit

Warm Up: 4 Mins

1 Min at each station:
Bike
Walking Samson Stretch
Burpees Inchworm

Hip: 6 Mins

6 Min AMRAP
10/Side X Band Walk
15 Lateral Leg Raises (lying down)

Metcon: 12 Min

4 Round Rotating Tabata (45:15):
Box Jumps
DB Hang Cleans
Push Ups

5/10/18

Requested By Mike Grillo!

On the morning of May 3, 2016, Charlie’s quick reaction force (QRF) team received reports, that over 300 ISIS enemy fighters, reinforced by armored and explosive-laden vehicles were advancing on the host nation defense forces and surrounding civilian population.  If not for the actions of Charlie’s team, this attack would have been catastrophic.  Responding without hesitation, Charlie’s team valiantly held the advancing enemy at bay for more than four hours, enabling a successful Peshmerga partner force to counter attack.  On May 3, 2016, Charles Keating fought fearlessly and made the ultimate sacrifice defending his brothers.  He will never be forgotten.  Keating posthumously advanced to and his personal awards include the Navy Cross, Purple Heart, Bronze Star Medal with valor, Navy and Marine Corps Achievement Medal, Army Achievement Medal, Good Conduct Medal, Operation Inherent Resolve Medal, Afghanistan Campaign Medal, Iraq Campaign Medal, National Defense Service Medal, NATO Medal, Sea Service Deployment Ribbon; Rifle Expert, and Pistol Expert.

Charlie died in action the true courageous warrior that he was; with a loaded gun in his hands and boots on his feet.

Freedom WOD Class

Warm Up: 8 mins
High Knees (east to west)
ButtKicks (east to west)
Samson Stretch (east to west)
3 Rounds
5 Cal Row
20 Hand Stand Hold
5 Banded Lat Pull Downs

Strength: 5 Mins
Add one rep to last weeks number
5 Min Pull Ups EMOM

Mobility: 12
90 Sec per side Partner Hamstring Smash
90 Sec Per side Partner Calf Smash

Metcon: 20 Min
Chuck Sweaty
20 Min AMRAP
5 Pull Ups or Ring Rows
3 Wall Walks/Box Walks or 20 Sec hand stand hold
16 Burpees

Post Score on white board.

Elite Competition Class

1. Split Jerk
On the :90 Seconds x 7:
1 Pausing Repetition (1 Second in Dip & Catch)
1 Split Jerk
All repetitions taken from the rack.

2. Push Press
5 Sets of 5
Build in weight. After each set, complete 20 GHD Sit-Ups

3. Conditioning
5 Rounds:
7 Bar Muscle-Ups
12 Dumbbell Thrusters (50/35)
5o’ Handstand Walk
Rest 1 Minute Between Rounds.

4. Conditioning
3 Rounds:
20 Kipping Deficit Handstand Push-ups (4.5″/3″)
20 Alternating Pistols
20/14 Assault Bike

Directly into…

For Time:
10 Power Cleans (245/165)
10 Front Squats
10 Push Jerks

5. Bike Recovery
30 Minute Recovery Bike
(10 Light – 10 Moderate – 10 Light)

Performance Power Training

Thursday, May 10th, 2018
Jet Fuel: 
1min SIngle unders
-then
3x
-25ft forward down, backwards back, -Video demo https://youtu.be/aK2nH379xG0 https://youtu.be/02s3TuY6Mps
weighted bear crawl (plate on their back)
*The point of this is more about positioning than the amount of weight. They need to keep their hips and back flat and make small steps with their hands and feet. The idea is to keep the plate flat.
-10 Pushups at each end
-then
Mash upper body

Major, Lift: Red: Shoulder Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Board Press
Max 1
1xAmrap @80%
*Use 2 board
*Compare to 3 weeks ago

GainCity: 
3x
15 Incline DB Bench AHAP
Max Time Handstand hold
1 min Bandy Rows -Video Demo https://youtu.be/ERRurimmLg4

100 Bandy Curls -Video demo https://youtu.be/eoWDUIK4gmM
100 Bandy Pushdowns Video demo https://youtu.be/llCOtaJIzNw

Afterburner: 
7 min AMRAP:
10-20-30-40-50-etc…
Double Unders
5-10-15-20-25-etc…
Pushups
*Get as far as possible in 7mins. Use the same scale as last week.

5/9/18

Don’t Miss Out!

Today is the last day to get on the list for a Murph Shirt/Tank. Cost will be $20.00 per shirt/tank, and they will be handed out on Friday the 25th, just in time to wear it for your Memorial Day Murph WOD! 

Freedom WOD Class

Warm Up: 8 mins
3 Rounds  Use a warm up weight (light) do not go heavy 
4 KB Turkish Get up
6 Single Leg Broad Jump Squats
7 KB Deadlift

Mobility: 8 mins
2 Min Lax Ball Shoulder Drill
2 Min Per Side Chest Smash

Strength: 12-15 Mins
Strict Press **90%  + 5 LBS** of your 1RM to calculate load
70% X 3
80% X 3
90% X 3+
When you see 5+, 3+, or 1+, that means you do the max reps you can manage with
that weight, with the goal of setting a rep record in each workout.

Metcon: 7 Min
7 Min AMRAP
Wall Balls 20/14
EMOM perform 5 Deadlifts 225/155

Score is total number of WB

Post Score on white board.

Elite Competition Class

2. Front Squat
3 Reps @ 82%
1 Rep @ 90%
3 Reps @ 82%
1 Rep @ 92%
3 Reps @ 82%
1 Rep @ 94%

3. Squat Clean Ladder
For Time:
Buy-In: 40/30 Calorie Assault Bike
9 Squat Cleans (185/135)
7 Squat Cleans (225/155)
5 Squat Cleans (275/185)
3 Squat Cleans (315/205)

4. Conditioning
AMRAP 5:
Buy-In: 100 Double Unders
8 Power Clean & Jerks (115/80)
4 Burpee Box Jump Overs (24/20)

rest 5 minutes

AMRAP 5:
Buy-In: 100 Double Unders
6 Power Clean & Jerks (135/95)
4 Burpee Box Jump Overs (24/20)

rest 5 minutes

AMRAP 5:
Buy-In: 100 Double Unders
4 Power Clean & Jerks (155/105)
4 Burpee Box Jump Overs (24/20)

5. Midline
3 Rounds, Not For Time:
30 Reverse Hypers
20 Weighted AbMat Sit-Ups
10 Hip and Back Extensions
Athletes choice on weighted sit-ups, and free to build over the three rounds.

Brother Bro’s Barbell Club

Wednesday (Session Two)
A.
Every minute, on the minute, for 8 minutes (8 sets):
Power Snatch x 1 rep

*Sets 1-4 @ 65-70%
*Sets 5-8 @ 70-75%

B.
Every minute, on the minute, for 6 minutes (6 sets):
Power Clean x 1 rep

*Sets 1-3 @ 65%
*Sets 4-6 @ 75%

C.
Every 2 minutes, for 8 minutes (4 sets):
Front Squat x 5 reps

*Sets 1-2 @ 65%
*Sets 3-4 @ 70%

D.
Every 2:30, for 7:30 (3 sets):
Step-Ups to Parallel Box x 6 reps each leg

Aim for 2 heavy working sets.

Performance Power Training

Wednesday, MAY 9th, 2018
Active Rest Day
Row 2:00/2:30 pace for 20 minutes
-then…STRETCH!
-OR-
HUMPDAY PUMPDAY!!
EMOM, Alternating:
Death By Squat @bodyweight, Overhead hold @bodyweight:
1, 2, 3, 4, 5, etc… Squat
:30 Overhead hold
-On the first minute, squat, starting with 1 rep and perform an additional rep every minute until failure.
-On the next minute, get the bar overhead any way and hold for 30 seconds.
**Scale weight to something that is manageable for 10ish minutes
**If a person is limited more by getting the weight overhead, do not decrease the weight of the squat. Hold a handstand instead, to preserve the heavy weight on the squat**
-then
Girth Differential:
3x
12 BB Drag Rows AHAP –https://youtu.be/SUrcyZIGEqE
12 DB Reverse Flyes
25 Banded Face pulls

3x
15 DB Alternating Curls
15 DB Skull Crushers