It is so important to constantly challenge ourselves physically. We are people wanting to influence each other and others we meet along the way.
This is where we can get workouts for the day, track your times, pr's, ask and reply to questions and comments.

This is also where we will share what events we are participating in and opening them up to the rest of the team to take part in.


Monday, November 5, 2018

New...

Changes are coming...
Going away from Comptrain... we will still follow them, but I am going to mix in some of our own Strenght & Gymnastics movement...

CF HQ / CrossFit Linchpin / CFNE will all be utilized for WOD's thru the course of the week...

Warm Up
3 Rnds ~
2 Laps Running
3 Alt Spidey & Reach
15 Abmat
5 Slow Wall Squats
--------------
2 Rnds ~
5 Scap Retractions
2 Strict Pull Ups
20s HS Wall Hold
--------------
STRICT PULL UPS
AMRAP in 2min:
Strict Pull Ups
~ Take breaks when you need, but get as many as possible
---------------------
Snatch Grip BB Warm-Up
-------------
SNATCH COMPLEX
3-5 Rnds ~
1 Power Snatch
1 OHS
1 Snatch Balance
2 Hang Squat Snatches
(climb to mod wt)
--------------
TRIPLE DOUBLE
P#1 ~ With a 5m Running Clock:
100 D/U (200 singles) buy-in...
Then... AMRAP w/ remaining Time:
12 Power Snatches
4 Burpee Box Jump Overs
~~~~5 Minutes Rest~~~~~
P#2 ~ With a 5m Running Clock:
100 D/U (200 singles) buy-in...
Then... AMRAP w/ remaining Time:
8 Power Snatches
4 Burpee Box Jump Overs
~~~~5 Minutes Rest~~~~~
P#3 ~ With a 5m Running Clock:
100 D/U (200 singles) buy-in...
Then... AMRAP w/ remaining Time:
4 Power Snatches
4 Burpee Box Jump Overs
Weights Go UP each Rnd as REPS go Down...
Rx = 75-95-115 (men) / 55-65-80 (women)
Qual = 95-115-135 (men) / 65-80-95 (women)

Stan ~ (200singles) 2+10 (75#) / 3rnds (80#) / 4 Rnds (95#)
Johns ~ 24 Mod Pull Ups / 75# / 2+5 (55#) / 2+1 (65#) / 3+1 (75#) 200singles
tb ~ 30 Strict / 135# / 2+6 (95#) / 2+9 (115#) / 3+3 (135#)
Stirct Pull Ups ~ 10-5-3-2-3-3-3-1...wow, did those burn out in a hurry!?!?
Lord, God of hosts, happy the man who trusts in You!

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3 comments:

  1. Shawn BrehmNovember 5, 2018 at 7:21 PM

    Nice. Great minds think alike. I've been mixing it up between Comptrain, CrossFit.com and Invictus. It was time for a change.

    ReplyDelete
  2. Shawn BrehmNovember 6, 2018 at 11:12 AM

    11/6/18 WOD for W. Lubeck & S. Brehm
    Warm up:
    OTM x4
    45 sec bike or row (slow to moderate pace)
    *30 sec. Sampson or Spidey (ea. side) total 1min
    *(alternate each rnd)
    Cindy 5-10-15
    10 hollow ups + 10 super mans


    This is a longer WOD, so set a pace where you can keep going. Do not go at a pace where you have to take to many breaks. The goal today is stamina.
    Now get after it!!!

    AMRAP 30:
    500 Meter Row / 25 Cal assault bike (alternate ea. rnd.)

    10 Strict Pull-Ups

    20 Alternating Reverse Lunges (26# KB’s)

    40 Air Squats

    ReplyDelete
  3. Shawn BrehmNovember 6, 2018 at 7:20 PM

    We added 5 kipping hspu after row/bike
    W. Lubeck = 5+25cal+3hspu
    S. Brehm = 5+19cal

    ReplyDelete

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