All about the TWO's...
This year the TEAM series is all about partners...
TEAM AnythingOnce WR has Tonn & Biolo competing in the Mixed Pairs grouping for some fun!
Others may be competing just against the Crossfit WR group as they see fit...
BUT nobody else took a chance on the leaderboard!
THAT CHANGES next February for the OPEN!!! Time to "put it out there"!!!
Casey & Oz did normal CompTrain Programing...
AMRAP in 8min:
10 TTB
30 D/U
4min Rest
AMRAP in 8min:
Max Effort (Reps) Wall Balls
* everytime you break, perform 15 Abmat Sit Ups
Casey ~ 5 rnds + 2 TTB / 109 WB
Oz ~ 6 rnds + 1 TTB / 95 WB
TEAM SERIES #1
9-15-21 for time:
Synchronized Thrusters (95/65)
Synchronized Bar-Facing Burpees
Thruster Standards
Hips below parallel
Full Lockout overhead
Partners must be below and above together
Burpees Standards
Two footed take-of and landing over bar
Head must be behind the bar
Both partners chests must be on floor at the same time.
Tonn/Biolo ~ 7:44 (Thrusters ~ 9UB / 8-7 / 7-7-7 / Burpees ~ All step-down breathers)
This was awesome! 3 to go for the week...
My soul, give praise to the Lord; I will praise the Lord all my days.
What would life be if we had no courage to attempt ANYthing?
Wednesday, September 20, 2017
Tuesday, September 19, 2017
Team Series Begins...
...THIS WEEK!!!
AnythingOnce WR mixed team of Tonn/Biolo are competing for the state of WI title...
We will keep you posted...
3-4 workouts coming tomorrow...
Wed will turn into a REST DAY, so we can go on Thur/Fri AM sessions...
Then decide how to attack the weekend and Monday...
Workouts are released on Wed Nights... & we have till Monday evening to submit scores!
Any other TEAMS out there going to compete??? Even if only trying in AM... Find a partner you want and let's go!
Warm-Up
60s Slow Bike + 5 Spidey & Reach
45s Med Bike + 5 Walkouts
30s Med/Fast Bike + 5 Inchworms
BB Warm-Up
3 Rnds:
3 DL+3HPC+3PJ (#1 Wt)
...then 7 Cal Row
REST AS NEEDED
2 Rnds:
3 DL+3HPC+3PJ (#2 Wt)
...then 7 Cal Row
REST AS NEEDED
3 DL+3HPC+3PJ (#3 Wt)
...then 7 Cal Row
4-5 MIN REST
CAPTAIN CRUNCH
Part #1
In a 4min window:
3 Rnds:
12 DL + 9 Hang Power Cleans + 6 Push Jerks (95/65)
Max Cal Row w/ any time remaining
4 MIN REST
Part #2
In a 4min window:
2 Rnds:
12 DL + 9 Hang Power Cleans + 6 Push Jerks (1355/95)
Max Cal Row w/ any time remaining
4 MIN REST
Part #3
In a 4min window:
1 Rnds:
12 DL + 9 Hang Power Cleans + 6 Push Jerks (155/105)
Max Cal Row w/ any time remaining
FINISHER (not for time, just get them in)
30 Wall Walks
Stan ~ 18 cals* (75#) / 29 cals (95#) / 45 cals (115#)
Oz ~ 28 cals (75#) / 30 cals (95#) / 47 cals (115#)
Daliege ~ 23 cals (95#) / 22 cals (115#) / 35 cals (135#)
Syd ~ 5 cals* (95#) / 15 cals* (115#) / 32 cals (135#)
tb ~ 25 cals / 24 cals / 40 cals* / Wall Walks completed 15 at end + 15 w/ 1st hr
* = crappy rower
Make us humble of heart, help us to serve one another out of reverence for Christ.
AnythingOnce WR mixed team of Tonn/Biolo are competing for the state of WI title...
We will keep you posted...
3-4 workouts coming tomorrow...
Wed will turn into a REST DAY, so we can go on Thur/Fri AM sessions...
Then decide how to attack the weekend and Monday...
Workouts are released on Wed Nights... & we have till Monday evening to submit scores!
Any other TEAMS out there going to compete??? Even if only trying in AM... Find a partner you want and let's go!
Warm-Up
60s Slow Bike + 5 Spidey & Reach
45s Med Bike + 5 Walkouts
30s Med/Fast Bike + 5 Inchworms
BB Warm-Up
3 Rnds:
3 DL+3HPC+3PJ (#1 Wt)
...then 7 Cal Row
REST AS NEEDED
2 Rnds:
3 DL+3HPC+3PJ (#2 Wt)
...then 7 Cal Row
REST AS NEEDED
3 DL+3HPC+3PJ (#3 Wt)
...then 7 Cal Row
4-5 MIN REST
CAPTAIN CRUNCH
Part #1
In a 4min window:
3 Rnds:
12 DL + 9 Hang Power Cleans + 6 Push Jerks (95/65)
Max Cal Row w/ any time remaining
4 MIN REST
Part #2
In a 4min window:
2 Rnds:
12 DL + 9 Hang Power Cleans + 6 Push Jerks (1355/95)
Max Cal Row w/ any time remaining
4 MIN REST
Part #3
In a 4min window:
1 Rnds:
12 DL + 9 Hang Power Cleans + 6 Push Jerks (155/105)
Max Cal Row w/ any time remaining
FINISHER (not for time, just get them in)
30 Wall Walks
Stan ~ 18 cals* (75#) / 29 cals (95#) / 45 cals (115#)
Oz ~ 28 cals (75#) / 30 cals (95#) / 47 cals (115#)
Daliege ~ 23 cals (95#) / 22 cals (115#) / 35 cals (135#)
Syd ~ 5 cals* (95#) / 15 cals* (115#) / 32 cals (135#)
tb ~ 25 cals / 24 cals / 40 cals* / Wall Walks completed 15 at end + 15 w/ 1st hr
* = crappy rower
Make us humble of heart, help us to serve one another out of reverence for Christ.
Monday, September 18, 2017
Back to Work...
DeLoad week is over... Time to finish-off this 4-week cycle!
STRONG on Mondays... Turning into 1-Reppers on Mondays for Snatch and Clean...
Back to Squat Waves...sheesh...
Oz & Casey
EMOM x 8:
Hang Snatch + Pwr Snatch (Across)
EMOM x 8:
Pausing OHS + 1 OHS (across)
AMRAP in 15
55 Snatch (75#)
55 Pull Ups
35 Cal Row
55 HSPU
Oz ~ 105 / 105 / 19 HSPU
Casey ~ 95 / 95 / 1 HSPU
Stan ~ just did the 55's ...got to Push Ups
Warm-Up
Roll / Mobilize
3 Rnds~
90s Bike
1 Strict Cindy
45s Sampson (ea way)
BB Warm Up
SNATCH
Complex = Power Snatch + OHS + Squat Snatch
Complex @ 50%
Complex @ 55%
Complex @ 60%
3 Squat Snatch @ 65%
2 SS @ 70%
1 SS @ 75%
WORK
3 x 1 @ 80%
2 x 1 @ 80-85%
SQUAT CLEAN
Complex = 2 Power Cleans + 2 Front Squats
Complex @ 50%
Complex @ 55%
Complex @ 60%
3 Squat Snatch @ 65%
2 SS @ 70%
1 SS @ 75%
WORK
3 x 1 @ 80%
2 x 1 @ 80-85%
WAVE SQUATS
3-1-3-1-3-1
3's are fixed / 1's are climbing
3 @ 80%
1's @ 85% - 87% - 89%
BODY ARMOUR
EMO2M x 6
5 STRICT Pull Ups
10 Cal Bike
12 GHD Sit Ups
tb ~ Snatch~185-185-185-190-190 / SC~205-205-205-215-215 / WS~ 3's@305# - 325-330-340
I will lead the blind on their journey; by paths unknown I will guide them. (Says the Lord)
STRONG on Mondays... Turning into 1-Reppers on Mondays for Snatch and Clean...
Back to Squat Waves...sheesh...
Oz & Casey
EMOM x 8:
Hang Snatch + Pwr Snatch (Across)
EMOM x 8:
Pausing OHS + 1 OHS (across)
AMRAP in 15
55 Snatch (75#)
55 Pull Ups
35 Cal Row
55 HSPU
Oz ~ 105 / 105 / 19 HSPU
Casey ~ 95 / 95 / 1 HSPU
Stan ~ just did the 55's ...got to Push Ups
Warm-Up
Roll / Mobilize
3 Rnds~
90s Bike
1 Strict Cindy
45s Sampson (ea way)
BB Warm Up
SNATCH
Complex = Power Snatch + OHS + Squat Snatch
Complex @ 50%
Complex @ 55%
Complex @ 60%
3 Squat Snatch @ 65%
2 SS @ 70%
1 SS @ 75%
WORK
3 x 1 @ 80%
2 x 1 @ 80-85%
SQUAT CLEAN
Complex = 2 Power Cleans + 2 Front Squats
Complex @ 50%
Complex @ 55%
Complex @ 60%
3 Squat Snatch @ 65%
2 SS @ 70%
1 SS @ 75%
WORK
3 x 1 @ 80%
2 x 1 @ 80-85%
WAVE SQUATS
3-1-3-1-3-1
3's are fixed / 1's are climbing
3 @ 80%
1's @ 85% - 87% - 89%
BODY ARMOUR
EMO2M x 6
5 STRICT Pull Ups
10 Cal Bike
12 GHD Sit Ups
tb ~ Snatch~185-185-185-190-190 / SC~205-205-205-215-215 / WS~ 3's@305# - 325-330-340
I will lead the blind on their journey; by paths unknown I will guide them. (Says the Lord)
Saturday, September 16, 2017
Fugetahboutit
Did this little sucker before...
HERE
~ Before anyone gets really worked up... I think we did the 200m as running in FH in outside lane and just counted running to the bar as the 200m total... So a little less than 200m per round...
Today...Sept. 16... i we did the 200m as the small circle outside the back WR door! More than likely a little longer than 200m to get back to bar... Unless Oz & Casey set bars outside...
I had mine set up inside and did this little SOB at 1:30 in afternoon... HOT outside!
Warm-Up
Roll/Mobilize
2 Rnds:
200m Run
200m Row
5-4-3-2-1
Spidey & Reach
Walkouts
10 Abmats after each rnd
BB WU
PRIMER
MIND ERASER
AMRAP in 20min:
7 Power Cleans (135/95)
7 Buprpees
200m Run*
*must complete the entire 200 for the Rnd to count!
Casey ~ 9 Rnds + 10 reps
Oz ~ 9 Rnds + 1 rep
tb ~ 9 Rnds
Wisdom of God, be with me, always at work in me.
HERE
~ Before anyone gets really worked up... I think we did the 200m as running in FH in outside lane and just counted running to the bar as the 200m total... So a little less than 200m per round...
Today...Sept. 16... i we did the 200m as the small circle outside the back WR door! More than likely a little longer than 200m to get back to bar... Unless Oz & Casey set bars outside...
I had mine set up inside and did this little SOB at 1:30 in afternoon... HOT outside!
Warm-Up
Roll/Mobilize
2 Rnds:
200m Run
200m Row
5-4-3-2-1
Spidey & Reach
Walkouts
10 Abmats after each rnd
BB WU
PRIMER
MIND ERASER
AMRAP in 20min:
7 Power Cleans (135/95)
7 Buprpees
200m Run*
*must complete the entire 200 for the Rnd to count!
Casey ~ 9 Rnds + 10 reps
Oz ~ 9 Rnds + 1 rep
tb ~ 9 Rnds
Wisdom of God, be with me, always at work in me.
Friday, September 15, 2017
BLITZ
Warm-Up
Roll/Mobilize
4 Rnds ~
50s Slow Row
10s FAST Row*
4 Push Ups
6 Alt. Spiderman & Reach (3/ea)
9 Slow Air Squats
BB Warm-Up
1 Rnd (easy tempo):
10cal Row
3 Front Squat + 3 Push Press + 3 Thrusters (Bar)
Rest...Then
7 Cal Row
3 Thrusters (Target Wt)
TEMPO FRONT SQUAT
OTM x 7min:
FS Complex: 1 Pausing Front Squat (2s @ Bottom) + Front Squat
1 = 50%
2 = 55%
3 = 60%
4-7 = Work to HEAVY...NOT Max (This is Deload Week)
BLITZEN (Last HERE)
5 RFT:
20 Cal Row
10 Thrusters (115#/80#)
GOAL/Strategy ~ Select a wt. that would allow you to go unbroken on the Thrusters... Think of a weight you are confident that you could get 20-25 times, when fresh! It should be tough to push thru somewhere around round 3, 4 or 5. That is a good thing... Push yourself!
NEXT objective is to know yourself...The rower can wreck your WOD, but if you are confident in your thrusters, or have selected a lighter weight, then it is time to push just a bit harder on the row!
This is a great little cardio/strength combo wod... Favors neither the strength person or cardio person!
Casey & Oz began with C&J and Snatches for 1RM.
These two Clowns begin at 5am (if anyone is an early-bird)!!!
Casey ~ C&J~185 / Sn~135 / 10:31 (95#)
Oz ~ C&J~185 / Sn~135 / ONLY Thrusters UB...no row ?!?!
Stan ~ No Tempo FS / 9:36 (75# / 100cal row = 7:15, on bad rower)
tb ~ 155-165-185-205-215-225 / 9:51 (PR / on good rower / UB Thrusters...did not look at clock until round #5 after rower...off rower at 9:16)
Dang STAN! I was ahead of him till round #4, then we got off rower at same time, he immediatly jumped on Thrusters...I took 3-4 breaths... Son-of-a-gun!!! Great push to finish... Knew I had to get under 10min...Plus trying to stay as close as possible...Knew I could not catch him!!!
O Israel, bless the Lord,
Praise and exalt Him above all forever.
Roll/Mobilize
4 Rnds ~
50s Slow Row
10s FAST Row*
4 Push Ups
6 Alt. Spiderman & Reach (3/ea)
9 Slow Air Squats
BB Warm-Up
1 Rnd (easy tempo):
10cal Row
3 Front Squat + 3 Push Press + 3 Thrusters (Bar)
Rest...Then
7 Cal Row
3 Thrusters (Target Wt)
TEMPO FRONT SQUAT
OTM x 7min:
FS Complex: 1 Pausing Front Squat (2s @ Bottom) + Front Squat
1 = 50%
2 = 55%
3 = 60%
4-7 = Work to HEAVY...NOT Max (This is Deload Week)
BLITZEN (Last HERE)
5 RFT:
20 Cal Row
10 Thrusters (115#/80#)
GOAL/Strategy ~ Select a wt. that would allow you to go unbroken on the Thrusters... Think of a weight you are confident that you could get 20-25 times, when fresh! It should be tough to push thru somewhere around round 3, 4 or 5. That is a good thing... Push yourself!
NEXT objective is to know yourself...The rower can wreck your WOD, but if you are confident in your thrusters, or have selected a lighter weight, then it is time to push just a bit harder on the row!
This is a great little cardio/strength combo wod... Favors neither the strength person or cardio person!
Casey & Oz began with C&J and Snatches for 1RM.
These two Clowns begin at 5am (if anyone is an early-bird)!!!
Casey ~ C&J~185 / Sn~135 / 10:31 (95#)
Oz ~ C&J~185 / Sn~135 / ONLY Thrusters UB...no row ?!?!
Stan ~ No Tempo FS / 9:36 (75# / 100cal row = 7:15, on bad rower)
tb ~ 155-165-185-205-215-225 / 9:51 (PR / on good rower / UB Thrusters...did not look at clock until round #5 after rower...off rower at 9:16)
Dang STAN! I was ahead of him till round #4, then we got off rower at same time, he immediatly jumped on Thrusters...I took 3-4 breaths... Son-of-a-gun!!! Great push to finish... Knew I had to get under 10min...Plus trying to stay as close as possible...Knew I could not catch him!!!
O Israel, bless the Lord,
Praise and exalt Him above all forever.
Wednesday, September 13, 2017
Toes or Two's
Saw Casey on the way in (he was heading out), and he told me what he got on this one, but then did NOT look at the score of what Oz had...Needed to get as many as I could...
I only looked at the clock at the end of 5 rnds...then again once 7 was done... Just to make sure I didn't miss a finishing beep.
Warm-Up
Roll/Mobilize
3 Rnds ~
60s Slow Row
5 Strict Pull Ups
10 Banded Good Mornings
15 Abmat Sit Ups
Barbell Warm-Up w/ Snatch Grip
SNATCH WORK
Part #1)
A) OTM x 5min:
2 x Pausing Snatch-Grip Deadlift
B) OTM x 5min:
3 x Snatch High Pulls (flat footed, heels)
Part #2)
Power Snatch
3 @ 50%
3 @ 50%
2 @ 60%
2 @ 65%
OTM x 5 Min:
2 @ 70%
HEAD 2 TOE
AMRAP in 8min:
10 Toes to Bar
10 Burpees
Casey ~ 5 Rnds + 3reps
Oz ~ 5 Rnds + 10reps
tb ~ 115-125-135-145-160(5x2) / 7 Rnds + 12reps
Nourish your people, Lord!
I only looked at the clock at the end of 5 rnds...then again once 7 was done... Just to make sure I didn't miss a finishing beep.
Warm-Up
Roll/Mobilize
3 Rnds ~
60s Slow Row
5 Strict Pull Ups
10 Banded Good Mornings
15 Abmat Sit Ups
Barbell Warm-Up w/ Snatch Grip
SNATCH WORK
Part #1)
A) OTM x 5min:
2 x Pausing Snatch-Grip Deadlift
B) OTM x 5min:
3 x Snatch High Pulls (flat footed, heels)
Part #2)
Power Snatch
3 @ 50%
3 @ 50%
2 @ 60%
2 @ 65%
OTM x 5 Min:
2 @ 70%
HEAD 2 TOE
AMRAP in 8min:
10 Toes to Bar
10 Burpees
Casey ~ 5 Rnds + 3reps
Oz ~ 5 Rnds + 10reps
tb ~ 115-125-135-145-160(5x2) / 7 Rnds + 12reps
Nourish your people, Lord!
Tuesday, September 12, 2017
WORK It!
This is a deload week from the strength aspect...GREAT WOD's...
Today is a mid-range WOD...10-15 min timeframe...
Perfect in transitions...just tough!
Warm-Up
60s Bike (slow)
5 Spidey & Reach (ea)
45s Bike (Mod)
5 Walkouts
30s Bike (Mod/Fast)
5 Inchworms
200m Jog + 50m Wt. Run
1 Rnd (Walkthru Tempo)
20 D/U
10 Air Squats
100m Run
50m Wt. Run
5 KBS
5 Cal Bike/Row
SHRED IT
1 RFT:
80 D/U
80 Air Squats
800m Run
400m Wt. Run (50#/30# Slamballs or 45#/25# Plate)
40 KBS (70/55)
25/18 Cal Bike (sub = 35/25 Cal Row)
Oz ~ 13:37 (1200m Run...no wt run / 55#KB/40cal Row)
Stan ~ 13:45 (35#KB / 45# Plate)
Val ~ 14:54 (35# KB/Row)
Daliege ~ 15:01 (45# Plate/35# KB/Row)
Syd ~ 15:30 (waited at least 60s for tb on bike!!!)
tb ~ 13:48
Blessed be the name of the Lord!
Today is a mid-range WOD...10-15 min timeframe...
Perfect in transitions...just tough!
Warm-Up
60s Bike (slow)
5 Spidey & Reach (ea)
45s Bike (Mod)
5 Walkouts
30s Bike (Mod/Fast)
5 Inchworms
200m Jog + 50m Wt. Run
1 Rnd (Walkthru Tempo)
20 D/U
10 Air Squats
100m Run
50m Wt. Run
5 KBS
5 Cal Bike/Row
SHRED IT
1 RFT:
80 D/U
80 Air Squats
800m Run
400m Wt. Run (50#/30# Slamballs or 45#/25# Plate)
40 KBS (70/55)
25/18 Cal Bike (sub = 35/25 Cal Row)
Oz ~ 13:37 (1200m Run...no wt run / 55#KB/40cal Row)
Stan ~ 13:45 (35#KB / 45# Plate)
Val ~ 14:54 (35# KB/Row)
Daliege ~ 15:01 (45# Plate/35# KB/Row)
Syd ~ 15:30 (waited at least 60s for tb on bike!!!)
tb ~ 13:48
Blessed be the name of the Lord!
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