CrossFit – Wed, Oct 26
CrossFit – Wed, Oct 26 1 Rep Max Snatch (Weight) 20:00 to establish 1 RM Snatch Metcon 15:00 AMRAP: 200m Run 15 Power Snatches 95/65 10 HSPU
CrossFit – Wed, Oct 26 1 Rep Max Snatch (Weight) 20:00 to establish 1 RM Snatch Metcon 15:00 AMRAP: 200m Run 15 Power Snatches 95/65 10 HSPU
CrossFit – Mon, Oct 24 Hatch Cycle 1RM Back Squat (Weight) 30 minutes to establish 1 RM Back Squat Suggested Warm-Up: 1×5@60% 1×3@70% 1×2@80% 1×2@90% 1×1@95% 1×1@>100% Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups
CrossFit – Sat, Oct 22 CrossFit Sacrifice 10th Anniversary WOD (Time) For Time: Teams of 2 – Relay Style Athlete 1 – 400m Run 40 Power Cleans Athlete 2 – 400m Run -rest 1:00- Athlete 1 – 300m Run 30 Power Snatch Athlete 2 – 300m Run -rest 1:00- Athlete 1 – 200m Run 20
CrossFit – Fri, Oct 21 Coffland (Time) Hang from a pull-up bar for 6 minutes Each time you drop from the bar, perform: 800-m run 30 push-ups U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered when enemy forces attacked his unit with
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
2 Sets:
10 Up Dog + Down Dog
10 Down Dog Toe Touches
5 Inchworm Push-Ups
5/5 Pendulum Lunges
-
Specific Barbell Prep prior to starting clock
5-8 Empty Barbell Bench Press
5 Bench Press @ 40-50%
3 Bench Press @ 55-60%
2 Bench Press @ 65-70%
Loading Notes:
Suggested Loading Jumps
3 @ 70-75%
3 @ 80-85% of anticipated 3RM (Opener)
3 @ 88-92%
3 @ 95%+ (Peak Attempt)
2 Round:
150/125m Row (Building Effort, Focusing on Consistent Split)
15/15ft (7.5/7.5m) Dual Dumbbell Farmers Walking Lunge at warm-Up loads
1 Partial Wall Walk + 1 Full Walk Walk or working modification
1 Round:
250/225m Row (Building Effort, Focusing on Consistent Split)
15/15ft (7.5/7.5m) Dual Dumbbell Farmers Walking Lunge at working load
2 Wall Walks
Use this to confirm row pace, dumbbell load, and wall walk standard before "White Water" begins.
Every 5:00 x 3 Sets
500/450m Row
50ft (15m) Dual Dumbbell Farmers Walking Lunge
5 Wall Walks to 10-in
Dumbbells: 50/35lb (22.5/15kg)
Score = Sum Total Time (3 Sets)
Goals: 3:30-4:15 per Set
Time Cap: 4:30 per Set
Stimulus: Mixed Modal / Muscular Stamina
RPE: 8/10
Primary Objective: Complete each set in 3:30-4:15, targeting a steady 2k row pace that leaves grip and shoulders ready for the lunge and wall walks.
Secondary Objective: Lunge unbroken for the full 50ft (15m) across all three sets, no dumbbells down mid-effort.
Level 2:
Every 5:00 x 3 Sets
500/450m Row
50ft (15m) Dual Dumbbell Farmers Walking Lunge
4 Wall Walks 10-in
Dumbbells: 35/25lb (15/12kg)
Level 1:
Every 5:00 x 3 Sets
400/350m Row
50ft (15m) Dual Dumbbell Farmers Walking Lunge
3 Wall Walks 30-in
Dumbbells: 25/15lb (12/7kg)
Masters 55+:
Every 5:00 x 3 Sets
400/350m Row
50ft (15m) Dual Dumbbell Farmers Walking Lunge
3 Wall Walks 20-in
Dumbbells: 35/25lb (15/12kg)
Competitor:
Every 5:00 x 3 Sets
500/450m Row
50ft (15m) Dual Dumbbell Farmers Walking Lunge
5 Wall Walks
Dumbbells: 70/50lb (32/22.5kg)
Hotel Gym / Travel:
Every 5:00 x 3 Sets
400m Run
50ft (15m) Dual Dumbbell Farmers Walking Lunge
5 Inchworm Push-Ups + :20 Handstand Hold or Wall Walk if wall available
Dumbbells: 50/35lb (22.5/15kg)
For Quality:
12:00 AMRAP
5/5 Bird Dog Rows (light, controlled)
:30/:30 Barbell Forearm Smash
5 Fingertip Curls (Barbell, or light dumbbells - slow & controlled)
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
2 Sets:
10 Up Dog + Down Dog
10 Down Dog Toe Touches
5 Inchworm Push-Ups
5/5 Pendulum Lunges
-
Specific Barbell Prep prior to starting clock
5-8 Empty Barbell Bench Press
5 Bench Press @ 40-50%
3 Bench Press @ 55-60%
2 Bench Press @ 65-70%
Loading Notes:
Suggested Loading Jumps
3 @ 70-75%
3 @ 80-85% of anticipated 3RM (Opener)
3 @ 88-92%
3 @ 95%+ (Peak Attempt)
2 Round:
150/125m Row (Building Effort, Focusing on Consistent Split)
15/15ft (7.5/7.5m) Dual Dumbbell Farmers Walking Lunge at warm-Up loads
1 Partial Wall Walk + 1 Full Walk Walk or working modification
1 Round:
250/225m Row (Building Effort, Focusing on Consistent Split)
15/15ft (7.5/7.5m) Dual Dumbbell Farmers Walking Lunge at working load
2 Wall Walks
Use this to confirm row pace, dumbbell load, and wall walk standard before "White Water" begins.
Every 5:00 x 3 Sets
500/450m Row
50ft (15m) Dual Dumbbell Farmers Walking Lunge
5 Wall Walks to 10-in
Dumbbells: 50/35lb (22.5/15kg)
Score = Sum Total Time (3 Sets)
Goals: 3:30-4:15 per Set
Time Cap: 4:30 per Set
Stimulus: Mixed Modal / Muscular Stamina
RPE: 8/10
Primary Objective: Complete each set in 3:30-4:15, targeting a steady 2k row pace that leaves grip and shoulders ready for the lunge and wall walks.
Secondary Objective: Lunge unbroken for the full 50ft (15m) across all three sets, no dumbbells down mid-effort.
Level 2:
Every 5:00 x 3 Sets
500/450m Row
50ft (15m) Dual Dumbbell Farmers Walking Lunge
4 Wall Walks 10-in
Dumbbells: 35/25lb (15/12kg)
Level 1:
Every 5:00 x 3 Sets
400/350m Row
50ft (15m) Dual Dumbbell Farmers Walking Lunge
3 Wall Walks 30-in
Dumbbells: 25/15lb (12/7kg)
Masters 55+:
Every 5:00 x 3 Sets
400/350m Row
50ft (15m) Dual Dumbbell Farmers Walking Lunge
3 Wall Walks 20-in
Dumbbells: 35/25lb (15/12kg)
Competitor:
Every 5:00 x 3 Sets
500/450m Row
50ft (15m) Dual Dumbbell Farmers Walking Lunge
5 Wall Walks
Dumbbells: 70/50lb (32/22.5kg)
Hotel Gym / Travel:
Every 5:00 x 3 Sets
400m Run
50ft (15m) Dual Dumbbell Farmers Walking Lunge
5 Inchworm Push-Ups + :20 Handstand Hold or Wall Walk if wall available
Dumbbells: 50/35lb (22.5/15kg)
For Quality:
12:00 AMRAP
5/5 Bird Dog Rows (light, controlled)
:30/:30 Barbell Forearm Smash
5 Fingertip Curls (Barbell, or light dumbbells - slow & controlled)
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
2 Sets:
10 Up Dog + Down Dog
10 Down Dog Toe Touches
5 Inchworm Push-Ups
5/5 Pendulum Lunges
-
Specific Barbell Prep prior to starting clock
5-8 Empty Barbell Bench Press
5 Bench Press @ 40-50%
3 Bench Press @ 55-60%
2 Bench Press @ 65-70%
Loading Notes:
Suggested Loading Jumps
3 @ 70-75%
3 @ 80-85% of anticipated 3RM (Opener)
3 @ 88-92%
3 @ 95%+ (Peak Attempt)
2 Round:
150/125m Row (Building Effort, Focusing on Consistent Split)
15/15ft (7.5/7.5m) Dual Dumbbell Farmers Walking Lunge at warm-Up loads
1 Partial Wall Walk + 1 Full Walk Walk or working modification
1 Round:
250/225m Row (Building Effort, Focusing on Consistent Split)
15/15ft (7.5/7.5m) Dual Dumbbell Farmers Walking Lunge at working load
2 Wall Walks
Use this to confirm row pace, dumbbell load, and wall walk standard before "White Water" begins.
Every 5:00 x 3 Sets
500/450m Row
50ft (15m) Dual Dumbbell Farmers Walking Lunge
5 Wall Walks to 10-in
Dumbbells: 50/35lb (22.5/15kg)
Score = Sum Total Time (3 Sets)
Goals: 3:30-4:15 per Set
Time Cap: 4:30 per Set
Stimulus: Mixed Modal / Muscular Stamina
RPE: 8/10
Primary Objective: Complete each set in 3:30-4:15, targeting a steady 2k row pace that leaves grip and shoulders ready for the lunge and wall walks.
Secondary Objective: Lunge unbroken for the full 50ft (15m) across all three sets, no dumbbells down mid-effort.
Level 2:
Every 5:00 x 3 Sets
500/450m Row
50ft (15m) Dual Dumbbell Farmers Walking Lunge
4 Wall Walks 10-in
Dumbbells: 35/25lb (15/12kg)
Level 1:
Every 5:00 x 3 Sets
400/350m Row
50ft (15m) Dual Dumbbell Farmers Walking Lunge
3 Wall Walks 30-in
Dumbbells: 25/15lb (12/7kg)
Masters 55+:
Every 5:00 x 3 Sets
400/350m Row
50ft (15m) Dual Dumbbell Farmers Walking Lunge
3 Wall Walks 20-in
Dumbbells: 35/25lb (15/12kg)
Competitor:
Every 5:00 x 3 Sets
500/450m Row
50ft (15m) Dual Dumbbell Farmers Walking Lunge
5 Wall Walks
Dumbbells: 70/50lb (32/22.5kg)
Hotel Gym / Travel:
Every 5:00 x 3 Sets
400m Run
50ft (15m) Dual Dumbbell Farmers Walking Lunge
5 Inchworm Push-Ups + :20 Handstand Hold or Wall Walk if wall available
Dumbbells: 50/35lb (22.5/15kg)
For Quality:
12:00 AMRAP
5/5 Bird Dog Rows (light, controlled)
:30/:30 Barbell Forearm Smash
5 Fingertip Curls (Barbell, or light dumbbells - slow & controlled)
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
2 Sets:
10 Up Dog + Down Dog
10 Down Dog Toe Touches
5 Inchworm Push-Ups
5/5 Pendulum Lunges
-
Specific Barbell Prep prior to starting clock
5-8 Empty Barbell Bench Press
5 Bench Press @ 40-50%
3 Bench Press @ 55-60%
2 Bench Press @ 65-70%
Loading Notes:
Suggested Loading Jumps
3 @ 70-75%
3 @ 80-85% of anticipated 3RM (Opener)
3 @ 88-92%
3 @ 95%+ (Peak Attempt)
2 Round:
150/125m Row (Building Effort, Focusing on Consistent Split)
15/15ft (7.5/7.5m) Dual Dumbbell Farmers Walking Lunge at warm-Up loads
1 Partial Wall Walk + 1 Full Walk Walk or working modification
1 Round:
250/225m Row (Building Effort, Focusing on Consistent Split)
15/15ft (7.5/7.5m) Dual Dumbbell Farmers Walking Lunge at working load
2 Wall Walks
Use this to confirm row pace, dumbbell load, and wall walk standard before "White Water" begins.
Every 5:00 x 3 Sets
500/450m Row
50ft (15m) Dual Dumbbell Farmers Walking Lunge
5 Wall Walks to 10-in
Dumbbells: 50/35lb (22.5/15kg)
Score = Sum Total Time (3 Sets)
Goals: 3:30-4:15 per Set
Time Cap: 4:30 per Set
Stimulus: Mixed Modal / Muscular Stamina
RPE: 8/10
Primary Objective: Complete each set in 3:30-4:15, targeting a steady 2k row pace that leaves grip and shoulders ready for the lunge and wall walks.
Secondary Objective: Lunge unbroken for the full 50ft (15m) across all three sets, no dumbbells down mid-effort.
Level 2:
Every 5:00 x 3 Sets
500/450m Row
50ft (15m) Dual Dumbbell Farmers Walking Lunge
4 Wall Walks 10-in
Dumbbells: 35/25lb (15/12kg)
Level 1:
Every 5:00 x 3 Sets
400/350m Row
50ft (15m) Dual Dumbbell Farmers Walking Lunge
3 Wall Walks 30-in
Dumbbells: 25/15lb (12/7kg)
Masters 55+:
Every 5:00 x 3 Sets
400/350m Row
50ft (15m) Dual Dumbbell Farmers Walking Lunge
3 Wall Walks 20-in
Dumbbells: 35/25lb (15/12kg)
Competitor:
Every 5:00 x 3 Sets
500/450m Row
50ft (15m) Dual Dumbbell Farmers Walking Lunge
5 Wall Walks
Dumbbells: 70/50lb (32/22.5kg)
Hotel Gym / Travel:
Every 5:00 x 3 Sets
400m Run
50ft (15m) Dual Dumbbell Farmers Walking Lunge
5 Inchworm Push-Ups + :20 Handstand Hold or Wall Walk if wall available
Dumbbells: 50/35lb (22.5/15kg)
For Quality:
12:00 AMRAP
5/5 Bird Dog Rows (light, controlled)
:30/:30 Barbell Forearm Smash
5 Fingertip Curls (Barbell, or light dumbbells - slow & controlled)
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
2 Sets:
10 Up Dog + Down Dog
10 Down Dog Toe Touches
5 Inchworm Push-Ups
5/5 Pendulum Lunges
-
Specific Barbell Prep prior to starting clock
5-8 Empty Barbell Bench Press
5 Bench Press @ 40-50%
3 Bench Press @ 55-60%
2 Bench Press @ 65-70%
Loading Notes:
Suggested Loading Jumps
3 @ 70-75%
3 @ 80-85% of anticipated 3RM (Opener)
3 @ 88-92%
3 @ 95%+ (Peak Attempt)
2 Round:
150/125m Row (Building Effort, Focusing on Consistent Split)
15/15ft (7.5/7.5m) Dual Dumbbell Farmers Walking Lunge at warm-Up loads
1 Partial Wall Walk + 1 Full Walk Walk or working modification
1 Round:
250/225m Row (Building Effort, Focusing on Consistent Split)
15/15ft (7.5/7.5m) Dual Dumbbell Farmers Walking Lunge at working load
2 Wall Walks
Use this to confirm row pace, dumbbell load, and wall walk standard before "White Water" begins.
Every 5:00 x 3 Sets
500/450m Row
50ft (15m) Dual Dumbbell Farmers Walking Lunge
5 Wall Walks to 10-in
Dumbbells: 50/35lb (22.5/15kg)
Score = Sum Total Time (3 Sets)
Goals: 3:30-4:15 per Set
Time Cap: 4:30 per Set
Stimulus: Mixed Modal / Muscular Stamina
RPE: 8/10
Primary Objective: Complete each set in 3:30-4:15, targeting a steady 2k row pace that leaves grip and shoulders ready for the lunge and wall walks.
Secondary Objective: Lunge unbroken for the full 50ft (15m) across all three sets, no dumbbells down mid-effort.
Level 2:
Every 5:00 x 3 Sets
500/450m Row
50ft (15m) Dual Dumbbell Farmers Walking Lunge
4 Wall Walks 10-in
Dumbbells: 35/25lb (15/12kg)
Level 1:
Every 5:00 x 3 Sets
400/350m Row
50ft (15m) Dual Dumbbell Farmers Walking Lunge
3 Wall Walks 30-in
Dumbbells: 25/15lb (12/7kg)
Masters 55+:
Every 5:00 x 3 Sets
400/350m Row
50ft (15m) Dual Dumbbell Farmers Walking Lunge
3 Wall Walks 20-in
Dumbbells: 35/25lb (15/12kg)
Competitor:
Every 5:00 x 3 Sets
500/450m Row
50ft (15m) Dual Dumbbell Farmers Walking Lunge
5 Wall Walks
Dumbbells: 70/50lb (32/22.5kg)
Hotel Gym / Travel:
Every 5:00 x 3 Sets
400m Run
50ft (15m) Dual Dumbbell Farmers Walking Lunge
5 Inchworm Push-Ups + :20 Handstand Hold or Wall Walk if wall available
Dumbbells: 50/35lb (22.5/15kg)
For Quality:
12:00 AMRAP
5/5 Bird Dog Rows (light, controlled)
:30/:30 Barbell Forearm Smash
5 Fingertip Curls (Barbell, or light dumbbells - slow & controlled)
This is our Power Clean 1RM baseline test to open the cycle. We will revisit this in Week 9 and chase a new max with nine weeks of volume and positional work behind us. Keep detailed notes on your loading, your jumps, and the feel of your max for the day. We are not chasing ugly reps; the goal is the heaviest technically sound power clean you can execute with confidence today.
Loading Notes:
- Build through no more than 4-5 working attempts, selecting an opener around 85-88% of your anticipated max and adding deliberate jumps from there; a suggested path is 3 reps @ 70%, 2 @ 80%, 1 @ 88%, 1 @ 93-95%, 1 @ 98%+.
- Rest fully between heavy singles and plan your jumps before the clock starts rather than guessing between sets.
- Log the load, the feel, and the catch position today so you have a clear target when we re-test in Week 9.
18 min Amrap:
200 M run
9 Deadlifts@275/185
6 Burpee Bar Muscle-ups
This is our Power Clean 1RM baseline test to open the cycle. We will revisit this in Week 9 and chase a new max with nine weeks of volume and positional work behind us. Keep detailed notes on your loading, your jumps, and the feel of your max for the day. We are not chasing ugly reps; the goal is the heaviest technically sound power clean you can execute with confidence today.
Loading Notes:
- Build through no more than 4-5 working attempts, selecting an opener around 85-88% of your anticipated max and adding deliberate jumps from there; a suggested path is 3 reps @ 70%, 2 @ 80%, 1 @ 88%, 1 @ 93-95%, 1 @ 98%+.
- Rest fully between heavy singles and plan your jumps before the clock starts rather than guessing between sets.
- Log the load, the feel, and the catch position today so you have a clear target when we re-test in Week 9.
18 min Amrap:
200 M run
9 Deadlifts@275/185
6 Burpee Bar Muscle-ups
This is our Power Clean 1RM baseline test to open the cycle. We will revisit this in Week 9 and chase a new max with nine weeks of volume and positional work behind us. Keep detailed notes on your loading, your jumps, and the feel of your max for the day. We are not chasing ugly reps; the goal is the heaviest technically sound power clean you can execute with confidence today.
Loading Notes:
- Build through no more than 4-5 working attempts, selecting an opener around 85-88% of your anticipated max and adding deliberate jumps from there; a suggested path is 3 reps @ 70%, 2 @ 80%, 1 @ 88%, 1 @ 93-95%, 1 @ 98%+.
- Rest fully between heavy singles and plan your jumps before the clock starts rather than guessing between sets.
- Log the load, the feel, and the catch position today so you have a clear target when we re-test in Week 9.
18 min Amrap:
200 M run
9 Deadlifts@275/185
6 Burpee Bar Muscle-ups
This is our Power Clean 1RM baseline test to open the cycle. We will revisit this in Week 9 and chase a new max with nine weeks of volume and positional work behind us. Keep detailed notes on your loading, your jumps, and the feel of your max for the day. We are not chasing ugly reps; the goal is the heaviest technically sound power clean you can execute with confidence today.
Loading Notes:
- Build through no more than 4-5 working attempts, selecting an opener around 85-88% of your anticipated max and adding deliberate jumps from there; a suggested path is 3 reps @ 70%, 2 @ 80%, 1 @ 88%, 1 @ 93-95%, 1 @ 98%+.
- Rest fully between heavy singles and plan your jumps before the clock starts rather than guessing between sets.
- Log the load, the feel, and the catch position today so you have a clear target when we re-test in Week 9.
18 min Amrap:
200 M run
9 Deadlifts@275/185
6 Burpee Bar Muscle-ups
This is our Power Clean 1RM baseline test to open the cycle. We will revisit this in Week 9 and chase a new max with nine weeks of volume and positional work behind us. Keep detailed notes on your loading, your jumps, and the feel of your max for the day. We are not chasing ugly reps; the goal is the heaviest technically sound power clean you can execute with confidence today.
Loading Notes:
- Build through no more than 4-5 working attempts, selecting an opener around 85-88% of your anticipated max and adding deliberate jumps from there; a suggested path is 3 reps @ 70%, 2 @ 80%, 1 @ 88%, 1 @ 93-95%, 1 @ 98%+.
- Rest fully between heavy singles and plan your jumps before the clock starts rather than guessing between sets.
- Log the load, the feel, and the catch position today so you have a clear target when we re-test in Week 9.
18 min Amrap:
200 M run
9 Deadlifts@275/185
6 Burpee Bar Muscle-ups
This is our Power Clean 1RM baseline test to open the cycle. We will revisit this in Week 9 and chase a new max with nine weeks of volume and positional work behind us. Keep detailed notes on your loading, your jumps, and the feel of your max for the day. We are not chasing ugly reps; the goal is the heaviest technically sound power clean you can execute with confidence today.
Loading Notes:
- Build through no more than 4-5 working attempts, selecting an opener around 85-88% of your anticipated max and adding deliberate jumps from there; a suggested path is 3 reps @ 70%, 2 @ 80%, 1 @ 88%, 1 @ 93-95%, 1 @ 98%+.
- Rest fully between heavy singles and plan your jumps before the clock starts rather than guessing between sets.
- Log the load, the feel, and the catch position today so you have a clear target when we re-test in Week 9.
18 min Amrap:
200 M run
9 Deadlifts@275/185
6 Burpee Bar Muscle-ups
With a Partner:
For time.
50 Cal Row
80 Wall Ball Shots@20/14
50 Alt Box Jump overs@24/20
50 Syncro Russian Kettle Bell Swings@53/36
50 Syncro Burpees
