Welcome to the official High Altitude CrossFit Blog

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Thursday, January 19, 2017

Split Jerk
Work from a empty bar
3-3-3-3-3

Emom 8 Min
Odd: Row 20/15 Cal
Even: 10/8 Strict Pull Ups


WOD: Amrap 20 Min
5 Bar MU
10 Wall Ball
15 Cal Row


Wednesday, January 18, 2017

Strength: OHS
3-3-3-3-3


WOD: Amrap 9 Min
4 Squat Snatch 155/105
8 Toes 2 Bar


Post: Tabata Plank

Tuesday, January 17, 2017

Strength: Dead Lift
10-10-10 Touch & Go


WOD: 2 Rounds
20 Dead Lift 185/135
15 Bar facing burpees
10 Ring Muscle Ups

Post: Tabata V-Ups

Monday, January 16, 2017

Strength: Bench Press
7-7-7-5-5-5-3-3-3-1-1-1
1 Sec Pause @ Bottom


WOD: Amrap 12 Min
3 Pistol squats each leg (6 Total)
6 Hang Clean&Jerk 155/105
9 HSPU


Post: Tabata Hollow Rock


Friday, January 13, 2017

Strength: Back Squat
7-7-5-5-3-3 (2 Sec Pause @ bottom of the 3's)
Do 5 Bar MU between sets or 2 rope climb


WOD: 3 Rounds
20 Front Squat 95/65
20 Ring Dips
20 Push Press 95/65
20 Box Jumps 24/20

Thursday, January 12, 2017



WOD: Row 500 Meters X 8 (Goal Pacing 145/158
5 Power Cleans off boxes between rows

Wednesday, January 11, 2017

3 Rounds
10 Back Ext
10 Burpees


EMOM: 10 Min
Odd: 15 Pull Ups
Even: 5 Heavy Dead Lifts

Amrap: 15 Min
10 Push Ups
10 KB Swings 2/1.5

Tuesday, January 10, 2017

Row 400 X 3 (Mash with roller between rows)

Strength: Squat Clean & Jerk
50x2, 60x2, 70x2, 80x2, 90x1


WOD: For Time
10 Thrusters 135/95
50 DU's
8 Thrusters
40 DU
6 Thrusters
30 DU
4 Thrusters
20 DU
2 Thrusters
10 DU

Monday, January 9, 2017

WOD: " Monday Mash" Courtesy of CrossFit Linchpin
3 Rounds for time of: 
15 Toes-to-bar 
12 Box Jumps 24/20 
9 Overhead Squats 155/105 
9-15-21 reps for time of: 
Power Clean 135/95 
Handstand Push-up 
For time: 
50 GHD Sit-ups 
40 Pull-ups, strict 
30 Back Squats 225/155 
*Rest 5 minutes between workouts

Friday, January 6, 2017

Row 300 Meters X 3 (Use Roller To Mash Between Rows)


Bench Press:
6-6-6-4-4-4-2-2-2 (1 Sec Pause @ Chest)


WOD: Amrap 5 Min
5 Toes 2 Bar
5 Dead Lifts 225/155
Rest 4 Min
Repeat for 2 Cycles

Thursday, January 5, 2017

Row 1000 Meters


WOD:For Time
100 Box Jumps 24/20
90 Wall Ball Shots 20/14
240 DU's
70 Push Press 95/65
60 Pistol Squats Alternating
50 Slam Balls 50/25
40 HSPU's
30 Hang Power Cleans 135/95
20 MU's
10 Stone 2 Shoulder 140/95

Wednesday, January 4, 2017

Strength: Bench Press
6-6-6-4-4-4-2-2-2
1 Second Pause @ Chest

60 Sec Plank Between Sets

WOD: Amrap 10 Min
5 Chest 2 Bar Pull Ups
10 KB swings 1.5/1 Pood
15 Ab Mat Sit Ups



Tuesday, January 3, 2017

Strength: Front Squat
5-5-3-3-1-1
5 HSPU Between Sets



WOD: For Time
21-18-15-12-9-6-3
Front Squat 115/75
Burpees Over the bar
Alternating Dumb Bell Snatch 60/30




Friday, December 30, 2016

Pre: Tabata Squats

Strength: Tabata Squats


Strength: Back Squat
5-5-3-3
70/75%  -   80//85% (Try no belt)


WOD: For time
 21-15-9
Thrusters 95/65
Ring Dips
Toes 2 Bar

Thursday, December 29, 2016

Split Jerk From Boxes
Work Up to a heavy single


WOD:10-9-8-7-6-5-4-3-2-1
SDHP 115/75
HSPU

Wednesday, December 28, 2016

Strength: Dead Lift
2-2-2-2-2
Work uptown 90%
10 V-ups Between Sets for a total of 40

WOD: 7 Rounds
Row 300 Meters
20 Wall Balls 20/14
10 Chest 2 Bar Pull Ups

Tuesday, December 27, 2016

Strength: Squat Snatch
2-2-2-2-2 Work Up to 90%
Do 10 Ring Dips Between Sets For a total of 40 Reps


WOD: AMRAP 3 Min
1 Squat Snatch 135/95
2 Bar Muscle Ups
3 Push Press 135/95
Repeat for 5 cycles
Rest 1 Minute between cycles

Sunday, December 25, 2016

Friday, December 23, 2016

Strength: Squat Snatch
5-5-3-3-3-2-2


WOD: For Time
100 DU's
21-15-9
HSPU
Ring Dips
Push Ups
100 DU's

Thursday, December 22, 2016

WOD: 12 Days of Christmas
1 Dead Lift 365/255
2 MU
3 Ston 2 Shoulder 140/95
4 Chest 2 Bar Pull Ups
5 KB Swings 2/1.5 Pood
6 Burpees
7 Med Ball Cleans 20/14
8 Knees 2 Elbow
9 Hang Power Cleans 155/105
10 Box Jumps 30/24
11 Squat Cleans 155/105
12 Rope Climbs

Wednesday, December 21, 2016

Strength: Front Squat
2-2-2-2-2
3 Sec Pause @ botton if you can. Work up to 90%


WOD: Task Priority "Fight Gone Bad" 
3 Rounds, each for time of: 
25 Wall Ball Shots 20/14 
25 Sumo Deadlift Highpull 75/55 
25 Box Jumps 24"20 
25 Push Press 75/55 
25 Calories, rowing 

Tuesday, December 20, 2016

EMOM: 12 Min
Odd: 5 Bar Mu (Mod Chest 2 Bar)
Even: 5 Deficit HSPU



EMOM: 12 Min
Odd: 3 Clean & Jerk 205/125
Even: 10 Toes 2 Bar


WOD: Amrap 6 Min
2 Burpees
2 Hang Clean & Jerk 185/115
4 Burpees
4 Hang Clean & Jerk
6 Burpees
6 Hang Clean & Jerk
8 Burpess
8 Hang Clean & Jerk
10
10........










Monday, December 19, 2016

WOD: "Monday Mash" Courtesy of CrossFit Linchpin

5 Rounds for time of: 
7 Thrusters 135/95 
1 Legless Rope Climb, 15ft 
4 Rounds for time of: 
400m run 
15 Hang Power Snatch 95/65 
3 Rounds for time of: 
80 Double-unders 
40 Air Squats 
20 Deadlifts 185/135 
*Rest 5 minutes between workouts

Friday, December 16, 2016

Conditioning: Row 600 Meters X 3
200 Moderate
200 Easy
200 Hard


Strength: Back Squat
3-3-3-3-3


WOD: 10-9-8-7-6-5-4-3-2-1
Push Press 95/65
Back Rack Lunges Each Leg 95/65
Ab Mat Sit Ups Double the reps



Thursday, December 15, 2016

2 Rounds
Row 300 Meters
10 Burpees Over The Rower

Strength: Power Snatch From Blocks
3-3-3-3-3
Do 10 V-Ups Between Sets


WOD: For Time
Row 1000 Meters
100 Dumb Bell Snatch 50/25
100 Push Ups

Wednesday, December 14, 2016

Strength: Emom 5min
7 Front Squat 205/115


WOD: Complete as many rounds as possible in 20 minutes of:
10 chest-to-bar pull-ups
20 one-legged squats, alternating
10 box jumps, 36-in. box

Tuesday, December 13, 2016

Strength: Dead Lift
7-7-5-5-3-3-3
Do 15 Second Hand Stand Hold with active shoulders between set of Dead Lift

WOD: Amrap 8 Min
3 Stone 2 Shoulder 140/95
6 HSPU

Post: Plank Max Effort X 3
Rest 90 Sec Between Efforts

Monday, December 12, 2016

WOD: "Monday Mash" Courtesy of CrossFit Linchpin
21-15-9 reps for time of: 
GHD Sit-ups 
Ring Dips 
Overhead Squats 115/80 
3 Rounds for time of: 
50 Double-unders 
25 Kettlebell Swings 53/35 
5 Power Cleans 225/155 
5 Rounds for time of: 
15 Wallball Shots 20/14 
10 Burpees 
5 Ring Muscle-ups 
*Rest 5 minutes between workouts

Friday, December 9, 2016

Row 300 Meters X 3 For perfect form at Moderate pace


Strength: Power Clean From Blocks
3-3-3-3-3-3-3
Work up in weight as you go


WOD: For Time
27-21-18-15-12-9
Ghd Sit ups
Med Ball Cleans 20/14
Hang Power Cleans 95/65


Thursday, December 8, 2016

Strength: Front Squat
5-5-3-3-3
7 Deficit HSPU Between Rounds


WOD: 3 Rounds
100 DU'
10 OHS 155/115
10 Ring MU's

Wednesday, December 7, 2016

WOD: 4 Cycles AMRAP 3 Min
7 KB Swings 2/1.5 Pood
7 Burpees
Rest 2 Minutes between cycles

Strength: Clean High Pulls
50x5,60x5,70x3x2,80x2x2,90x1

Tuesday, December 6, 2016

Strength: Back Squat
5-5-3-3


WOD: For Time
13 Rounds Ascending reps
1 Box Jump 30/24
1 Power Snatch 135/95
1 Toes 2 Bar
2 Box Jumps
2 Power Snatch
2 Toes 2 Bar
3 Box Jumps
3 Power Snatch
3 Toes 2 Bar
Ect... To 13

Monday, December 5, 2016

WOD: "Monday Mash" Courtesy of CrossFit Linchpin
CrossFit Linchpin: Test 4 
2 Rounds for time of: 
18 Calorie Row 
15 Thrusters 95/65 
12 Chest-to-bar Pull-ups 
For time: 
5 Rounds of "Cindy" 
3 Rounds of "DT" 
1 Mile run 
In a 10 minute window: 
Establish a 1RM hang clean 
*Rest 10 minutes between each workout

Friday, December 2, 2016

Conditioning: EMOM 6 Min
10 Box Jumps 24/20
5 Slam Balls 50/25


Strength: Split Jerk
1-1-1-1-1

WOD: 5 Rounds
Row 300 Meters
20 Deficit Push Ups Off Plates
10 Front Rack Lunges 155/115

Thursday, December 1, 2016

Extended Warm Up:
Row 1000 Meters
30 Burpees to a 6" Target above
2 Min Double Unders


Strength: Bench Press
8-8-6-6-4-4-2-2
1 Sec Pause @ bottom for each rep


Wod: 5 Rounds
Row 300 Meters
20 Push Ups Off Plates
10 Front Rack Linges 155/115

Wednesday, November 30, 2016

Strength: Snatch
50x5,60x5,70x3x2,80x2x2,90x1

Then

10x4 Squat Snatch touch and go 95/65 rest 90 sec between sets

WOD: 7 Rounds
10 Toes 2 Bar
10 Ring Dips

Tuesday, November 29, 2016

Strength: Romanian Dead Lift
7-7-5-5-3-3

Then

Emom 5 Min
5/10 KB Swings 2/2.5 Pood (Russian is ok)

Then

Emom 6 Min
2 Turkish Get Ups Each Arm 

WOD: Amrap 8 Min
3 Hang Power Clean 205/155
6 Burpees
9 Chest 2 Bar Pull Ups 

Monday, November 28, 2016

General Warm Up


WOD: "Monday Mash" Courtesy of CrossFit LinchPin

4 Rounds for time of: 
40 Double-unders 
2 Rope Climbs, 15 ft 
2 Clean & Jerk 225/155 
27-21-15-9 reps of: 
Wall Ball Shot 20/14 
Power Snatch 75/55 
3 Rounds for time of: 
21 Calories, Rowing 
14 Handstand Push-ups 
7 Front Squats 205/145 
*Rest 5 minutes between workouts

Friday, November 25, 2016

General Warm Up


Emom 5 Min:
3 Squat Cleans 225/145
Then
Emom 5 Min:
15 HSPU


WOD: 3 Rounds
25 Med Ball Cleans 20/14
25 Box Jumps 24/20
25 Shoulder 2 Overhead 135/95

Thursday, November 24, 2016

Happy Thanksgiving



WOD: " The Goblet " Partner WOD
For Time
Run 200 M
100 DU's
Run 200 M
100 Sit Ups
Run 200 M
100 Wall Ball
Run 200 M
100 KB Swings
Run 200 M
100 Sec Plank

Wednesday, November 23, 2016

General Warm Up

Extended Warm Up 3 rounds
10 Ring Rows
10 Good Mornings With Bar 45/35
10 Thrusters With Bar 45/35


WOD: 12-9-6
Dead Lift 365/255
Bar Muscle Ups



Strength: Thruster
3-3-3-3-3 Build to a heavy set of 3

Tuesday, November 22, 2016

General Warm Up



Strength: Front Squats
5-5-5-3-3-3


WOD: Complete this sequence 5 times. 
Min 1: Burpee, Max Reps 
Min 2: Rest 
Min 3: Power Snatch  Max Reps 
Min 4: Rest 
Min 5: Abmat Sit-up, Max Reps 
Min 6: Rest

Monday, November 21, 2016

General Warm Up





WOD: "Monday Mash" Courtesy Of CrossFit Linchpin  

3 Rounds for time of: 
10m Handstand Walk 
10 Clean & Jerks 155/105 
2 Rounds for time of: 
400m Run 
10 Ring Muscle-ups 
For time: 
1000m row 
50 GHD Sit-ups 
*Rest 5 minutes between workouts

Friday, November 18, 2016

General Warm Up


Strength: Squat Snatch
50x5, 60x5, 70x3,80x2x2


WOD: Amrap 5 Min for 3 Cycles
3 Squat Snatch 115/70
1 Rope Climb
6 Squat Snatches
2 Rope Climbs
9 Squat Snatches
3 Rope Climbs
Ect. Ect. Ect
Rest 90 Sec Between Cycles

Thursday, November 17, 2016

General Warm Up


Conditioning:
Row 500 @ 1:58/2:10
Rest 30 Sec
Row 500 @ 1:55/2:07
Rest 45 Sec
Row 500 @ 1:52/2:04
Rest 60 Sec
Row 500 @ 1:49/2:01
Rest 75 Sec
Row 500 @ 1:46/1:58
Rest 90 Sec
Row 500 all out


WOD: 2 Rounds For Time
400 Meter Farmer Carry 2/1.5 Pood
30 Burpees Over Parallette
20 Alternating Weighted Pistol Squat 1/.5 Pood
10 Stone 2 Shoulder 140/95

Wednesday, November 16, 2016

General Warm Up


Strength: Barbell Complex
3 Push Press + 3 Push Jerk X 2
As heavy as possible loading from a empty bar


WOD: Amrap 9 Minutes
3 Clean & Jerk 205/140
30 DU's

POST: Alternating Tabata For 16 Rounds
Knee Push Ups
V-Ups

Monday, November 14, 2016

General Warm Up


WOD: "Monday Mash" Courtesy of CrossFit Linchpin
9-15-21 reps for time of: 
Overhead Squats 95/65 
Chest-to-bar Pull-ups 
4 Rounds for time of: 
400m run 
20 Wallball Shots 20/14 
10 Deadlifts 275/185 
AMRAP 7 minutes of: 
3 Bar Muscle-ups 
5 Handstand Push-ups 
7 Toes-to-bar 
*Rest 5 minutes between workouts.

Friday, November 11, 2016

General Warm Up


Skill: Every 30 Seconds for 4 Minutes
5 Muscle Ups Or 1 Rope Climb

Strength: Weighted Ring Dips 5-5-5-3-3-3
Do 10 Bent Over Bar Bell Rows Between Sets Athlete Chooses Weight


WOD: For Time
21-15-9
21 Box Jumps 30/24
15 Squat Cleans 115/75
100 DU's
15 Box Jumps
15 Squat Cleans
100 DU's
9 Box Jumps
9 Squat Cleans

Thursday, November 10, 2016

General Warm Up

WOD: Amrap 8 Min
Row 200 Meters
10 Hang Power Clean 95/65
5 HSPU

Strength: Strict Press 3-3-3-3-3
Push Press 3-3-3-3-3

Wednesday, November 9, 2016

General Warm Up

Strength: Bench Press
10-10-7-7-4-4-4-2-2-2

WOD: "Artie"
5 Pull Ups
10 Push Ups
15 Squats
5 Pull Ups
10 Thrusters 95/65

Tuesday, November 8, 2016

General Warm Up





WOD: For Time
100 Meter Front Rack Med ball Walking Lunge 20/14
30 Snatches for time 135/95
100 Meter Front Rack Med ball Walking Lunge 20/14
30 Clean And Jerk 135/95

Monday, November 7, 2016

General Warm Up


Strength: Dead Lift
7-7-5-5-3-3


EMOM 10 Min:
Even: 45 Sec Hand Stand Walks Rest 15 Sec
Odd: 45 Sec Ab Mat Sit Ups Res 15 Sec


WOD: 4 Rounds
20 SDHP 95/65
Run 400 Meters

Friday, November 4, 2016

General Warm Up


Strength: Find a Heavy Snatch Or Clean & Jerk


WOD:
Amrap 4 Min
5 Box Jumps 24/20
4 Toes 2 Bar
3 Power Snatch 125/80

Rest 2 Min

Amrap 4 Min
4 Box Jumps
3 Toes 2 Bar
2 Power Snatch 145/100

Rest 2 Min

Amrap 3 Min
3 Box Jumps
2 Toes 2 Bar
1 Power Snatch 165/115

Thursday, November 3, 2016

General Warm Up


Conditioning: Row 1500 Meters


WOD: For Time
100 DU's
5 Rounds
Row 500 Meters
25 KB Swings 2/1.5 Pood
100 DU's

Wednesday, November 2, 2016

General Warm Up

Conditioning: Run 800 meters Rest 90 Sec Run 800


Strength/Conditioning: Emom 10 Min
Even: 100 Meter Sled Pull or Push
Odd: 100 Foot Farmer Carry AHAP


WOD: AMRAP 14 Minutes
18 Bench Press 135/95
12 Ring Dips
9 Stone 2 Shoulder 140/95

Tuesday, November 1, 2016

General Warm Up


Strength: Back Squat
7-7-5-5-3-3
60/65-70/75-(80 with 2 Sec Pause at bottom)

For 10 Minutes:
Even: 45 sec work Toes 2 Bar 15 sec rest
Odd: 45 sec work Pull Ups 15 sec rest

WOD: Amrap 7 Min
5 Front Squat 185/135
5 burpee

Monday, October 31, 2016

General Warm Up


Strength: Hang Power Clean and Jerk
15 Min to Work



WOD: "Holleyman"
30 rounds for time of:
5 Wall ball shots, 20 pound ball
3 Handstand push-ups
225 pound Power clean, 1 rep

Wednesday, October 26, 2016

General Warm Up


Strength: Back Squat
5-5-3-3-1-1

WOD: 2008 Games Dead Lift/Burpee
5 Rounds
5 Dead Lift 225/155
10 Burpees

Post: Tabata V-Ups

Tuesday, October 25, 2016

General Warm Up


Strength: Hang Power Snatch
3-3-3-3-3 Build to a heavy set of 3


WOD: 3 Rounds
Run 400 Meters
20 Power Snatch 75/55
Row 500 Meters
25 KB Swings 1.5/1 Pood

Monday, October 24, 2016

General Warm Up


WOD: "Monday Mash" Courtesy Of CrossFit LinchPin
3 Rounds for time of: 
100 Ft, Front Rack Lunge 135/95 
10 Clean & Jerks 135/95 
5 Ring Muscle-ups 
For time: 
25 Deadlifts 225/155 
25 Calories, Assault Bike 
21-15-9 reps for time of: 
L-sit Pull-up, strict 
L-sit Ring Dips, strict 
*Rest 5 minutes between workouts

Friday, October 21, 2016

General Warm Up



FITTEST GAMES

WOD: Qualifier One
For Time:
9-7-5-3-1
Squat Clean Thruster
*8 minute time cap
**See note on video below
Men will use one bar that ascends in weight from 135-165-195-225-255.
Women will use one bar that ascends in weight from 95-115-135-155-175.
WOD: Qualifier Two
For Time:
250m Row
Rest 2 Minutes
For Time:
21 Muscle Ups
*4 minute time cap

Thursday, October 20, 2016

General Warm Up



WOD: 10 Rounds
Row 500 Meters
10 Toes Thru Rings

Wednesday, October 19, 2016

General Warm Up


Strength: Hang Power Clean
3-3-3-3-3


Conditioning:
Run 800 Meters
Rest 2 Minutes
Run 800 Meters


WOD: 3 Rounds
25 KB Swings 2/1.5
75 DU's
25 Push Press 115/75

Tuesday, October 18, 2016

General Warm Up

Strength: Dynamic Bench Press
10-10-8-8-6-6-4-4-2-2
Do 10 Overhead Lunges 5 Each side between each set for a total of 9 sets. 25/15


WOD: For total reps
4 Min Wallball 20/14
3 Min Box Jumps 24/20
2 Min Bar MU's
1 Min Overhead Lunges 45/25

Monday, October 17, 2016

General Warm Up


WOD: "Monday Mash" Courtesy of CrossFit LinchPin
AMRAP 7 minutes of: 
7 Burpees, lateral 
7 Thrusters 95/65 
1 Rope Climb, 15 ft 
AMRAP 7 minutes of: 
15 Air Squats 
5 Deadlifts 275/185 
5m Handstand Walk 
AMRAP 7 minutes of: 
12/9 Calories, Assault Bike 
6 Hang Power Snatch 115/80 
6 Overhead Squats 115/80 
*Rest 5 minutes between workouts

Friday, October 14, 2016

General Warm Up


Conditioning: Row 2k

Strength: Push Press AHAP Loading from a empty bar


WOD: 21-15-9
Box Jumps 24/20
SDHP 95/65
Toes 2 Bar

Thursday, October 13, 2016

General Warm Up


Strength: Emom 12 Min
Odd: 3 Squat Cleans on third squat clean C&J
Even: 10 RIng Dips

WOD: 5 Rounds
Row 300
6 stone clean & Jerk 140/95
9 Burpees onto a 45 Plate
100 Meter Farmer Cary 2/1.5 pood

Wednesday, October 12, 2016

General WarmUp


Conditioning: Run 1600 Metrs


Strength: Bench Press
10-10-5-5-5-5-5
Run 400 Meters Between Sets Of 5 For A Total Of 4x 400's


WOD: 3 Rounds 5 Minutes Each
Run 200 Meters
Amrap Remainder Of Time
10 Pull Ups
5 Power Snatch 95/65
Rest 90 Seconds Between Rounds


Tuesday, October 11, 2016

General Warm Up


Strength:
 DeadLift 3-3-3
Strict Press 3-3-3
Back Squat 3-3-3


WOD: For Time
30 Wall Ball 20/14
30 Dead Lift 185125
30 Hand Stand Push Ups

Every time you break, you must hold the bar at the top of the dead lift for 15 seconds.

Monday, October 10, 2016

General Warm Up


Extended: Row 500 Meters


WOD: "Monday Mash" Courtesy Of CrossFit Linchpin
2 Rounds for time of: 
30/20 Calories, Assault Bike 
3 Rope Climbs, 15ft 
AMRAP 5 minutes of: 
50 Double-unders 
5 Clean & Jerks 135/95 
3 Rounds for time of: 
50 Abmat Sit-ups 
50 ft Front Rack Lunge 155/105 
50 ft Handstand Walk 
*Rest 5 minutes between workouts

Friday, October 7, 2016

General Warm Up



WOD:

WZA 2016 - Indy Online Challenge - Week 3, WOD 6

Complete as many rounds as possible in 15minutes of 10-8-6-4-2: 

  • Hang Power Cleans 
  • Lateral Over-the-bar Burpees 
  • Toes-to-bar 
* After finishing the round of 2 reps, increase the weight of your barbell and start again on the round of 10.
This workout will be scored as the total repetitions completed within the 15 minute window.


Weight breakdown by division-

Elite/Rx, International Cup, Master’s 35-39, Master’s 40-44 Men:                         135/165/185/205/225/245lbs 
Women:                 95/115/125/135/145/155lbs

Wednesday, October 5, 2016

General Warm Up

Extended: 3 Rounds
10 Strict press 45/35
10 Front Squats 45/35
10 Ring Rows


Strength: Thrusters
2-2-2-2-2


WOD:

WZA 2016 - Indy Online Challenge - Week 3, WOD 7

Complete for time:

Elite/Rx, International Cup, Master’s 35-39, Master’s 40-44: 
1000m Row 
15 men/12 women Ring Muscle-ups 
30 Thrusters – 95lbs/65

General Warm Up


Strength: Back Squat
5-5-5-3-3 (3 Sec pause at bottom on 3 reps)


WOD: AMRAP 20 Min
5 Shoot Throughs
100 Meter Sled Pull 45/25
15 KB Swings 2/1.5 Pood

Post: Plank for max effort X 3 Rest as needed.

Tuesday, October 4, 2016

General Warm Up



WOD: "Elizabeth"
21-15-9
Power Cleans 135/95
Ring Dips

Recover

WOD: Double "Annie"
100-80-60-40-20
Double Unders
Ab Mat Sit Ups (Athlete can anchor feet)

Post: 4 Sets 10 HandStand Push Ups
Rest 30 Sec Between Sets

Monday, October 3, 2016

General Warm Up


WOD: "Monday Mash" Courtesy of CrossFit Linchpin
For time as a 2-person team: 
80 Thrusters 115/80 
80 Chest-to-bar Pull-ups 
80 Squat Cleans 115/80 
80 Burpee Box Jumps 24"/20" 
80 Calories, Assault Bike 
*Divide the reps between the 2 athletes as you choose, but all thrusters must be completed before moving on to C2B pull-ups, etc, etc.

Friday, September 30, 2016

General Warm Up



WOD:

WZA 2016 - Indy Online Challenge - Week 2, WOD 5

In 17 minutes, complete as many rounds as possible of:
Elite/Rx, International Cup, Master’s 35-39, Master’s 40-44:
·       20 Handstand Push-ups
·       20 Alternating Pistols
·       20 Pull-ups
·       20 Wallballs – 20lbs/14  - 10ft target
Intermediate/Scaled, Master’s 45-49, Master’s 50+, Youth 16-18:
·       15 Hand-release Push-ups
·       15 Goblet Squats – 55lbs/35
·       15 Pull-ups
·       15 Wallballs – 20lbs/14 – 10ft target

Thursday, September 29, 2016

General Warm Up

Extended: Row 500 Meters Hip Mobility/Row 500 Meters Shoulder Mobility/Row 500 Meters Hard


WOD:

WZA 2016 - Indy Online Challenge - Week 2, WOD 3 & 4

On a 19 minute running clock, perform the following two workouts:
WOD 3, Part A- BEFORE AMRAP: Minute 0:00 to 5:00 – Find your 1RM Snatch
WOD 4 – Minute 5:00 to 14:00 - 9min ascending AMRAP ladder of:
·       3 Power Snatches
·       3 Box Jumps
·       6 Power Snatches
·       6 Box Jumps
·       9 Power Snatches
·       9 Box Jumps
·       etc… Increasing each round by 3 reps on each movement
WOD 3, Part B – AFTER AMRAP: Minute 14:00 to 19:00 – Find your 1RM Snatch
WOD 3 is scored as the combined load of part A & part B.
WOD 3 Tie-breaker: Heaviest single snatch between A & B.

WOD 4 is scored as the total rounds and reps completed within the 9 minute window.WOD 4 Tie-breaker: Time it took to complete round of 12's. If did not complete 12's, don't enter tie-breaker.

Elite/Rx, International Cup, Master’s 35-39, Master’s 40-44:

Power Snatch Load- 75lbs/55 | Box Jump Height- 24in/20

Intermediate/Scaled, Master’s 45-49, Master’s 50+, Youth 16-18:

Power Snatch Load- 75lbs/55 | Box Jump Height- 24in/20 (step-ups permitted)

Wednesday, September 28, 2016

General Warm Up


Strength: Bench Press
2x10 Dynamic
2x7 Dynamic
2x4 Dynamic
3x5 @ 70-75%


WOD: For Time
10 Dead Lift 365/255
20 HSPU
30 MU's
20 HSPU
10 Dead Lift

Tuesday, September 27, 2016

General Warm Up

Extended: 3 Rounds
5 Hang Muscle Cleans
5 Font Squat 45/35
5 Split Jerk From Forehead no Dip



Strength: 15 Minutes work to a heavy Clean & Jerk



Strength/Conditioning: EMOM 10 Min
Odd: 3 Squat Clean & Jerk @ 60/65% of todays Heavy C&J
Even: 15 Box Jumps 24/20



WOD: Amrap 8 Min
4 Pistol Squats (2 Each Side)
8 Dumbbell Snatch 60/30 (4 Each Side)


Monday, September 26, 2016

General Warm Up



WOD: "Monday Mash" Courtesy of CrossFit LinchPin
4 Rounds for time of: 
500m Row 
15 Push Press 135/95 
9-15-21-27 reps for time of: 
Wall Ball Shot 20/14 
Toes-to-bar 
"Helen" 
3 Rounds for time of: 
400m run 
21 Kettlebell Swings 53/35 
12 Pull-ups 
*1st & 3rd workouts courtesy of CrossFit.com 
*Rest 5 minutes between workouts

Friday, September 23, 2016

General Warm Up




WZA 2016 - Indy Online Challenge - Week 1, WOD 1

Complete six unbroken reps of the following complex:
·       Clean (any style)
·       Front Squat (Squat Cleans are acceptable)
·       Shoulder to Overhead from the front rack (any style- including thruster-jerks)
·       Back Squat
·       Shoulder to Overhead from the back rack (any style)
The bar may not "rest" on the ground at any point over the course of the 6 reps. 
Tie breaker: Time it takes to complete the 6RM Bear Complex.

WZA 2016 - Indy Online Challenge - Week 1, WOD 2

7min AMRAP of, 21-15-9:
·       Deadlifts
·       Overhead Squats (Front Squats for Youth 10-12)
·       Double-unders
Tie-breaker: Time it takes to complete the first round of 15 reps & reps of jump ropes.