August 21, 2017

Tuesday

NO CLASS Saturday
All coaches will be down in Bend, OR for the Best of the West Throwdown. If you aren’t doing anything and want to have a make a fun weekend, Bend is a fun town!

Fitness:
OHS, x6-10
Armbar, x2/arm
Bent Over Y Raise, x10-12
Weighted Walking Lunges, x16 (8R/8L)

4 Rounds for Time:
Run 400m
30 Double Unders
20 Push Press (95/65)

Performance:
OHS, 7×2

4 Rounds for Time:
25 Push Press (95/65)
50 Cal Row
100 Double Unders

LI WOD:
a) 3 Sets:
Row 250m
Run 200m
b) EMOM for 8-10 Minutes:
2-3 OHS
c)3 Sets:
KB Snatches, x10/arm
L-Sit, x:25 Sec
KB Windmill, x6/arm
d) Tabata Squat

August 20, 2017

Monday

Congrats to long time ECFer Brandon and his lovely new WIFE (and also fellow ECFer) Kelcy!! You guys are great together!

Fitness:
4-5 Sets:
Hang Clean, x3-4
Nose-to-Wall HS Hold, x:45-:60 sec
Russian Twist, x20-30
Banded Good Mornings, x12-15

**Compare to 8/10/16**
8 Minute AMRAP:
10 Burpees
10 Pull Ups
10 Front Squats (115/75)
(Intensity is what we are going for with this workout! You should be able to go UNBROKEN on all 3 movements for at least one round, so scale appropriately if needed.)

Performance:
Gymnastics Buy-In:
Muscle Ups, 3×3-7

Build to a heavy weight for the following complex:
Hang Clean (Pockets) + Hang Clean (Just above knee cap) + Hang Clean (Just below knee cap)

**Compare to 8/10/16**
“Satan’s Whiskers”
3 Rounds for Time:
10 C2B
10 Front Squats (165/115)
10 Burpees
*8 Minute Cap
(Intensity is what we are going for with this workout! You should be able to go UNBROKEN on all 3 movements for at least one round, so scale appropriately if needed.)

August 17, 2017

Friday Fun Day!

Fitness:
3-4 Sets:
RDL, x10-12
OHS/Squat Therapy, x10
TTB, x8-12
Double Unders, x:60 sec

10 Rounds for Time:
15 Sit Ups
15 Deadlifts (135/95)

Performance:
Gymnastics Buy In:
Kipping TTB, 3×8 Unbroken

Build to a Heavy:
Snatch + 2 Hang Snatch + OHS

10 Minute AMRAP:
10/8 Push Ups
6 Deadlifts (185/125)
*EMOM 7 Wall Balls (Start WB @ 0:00)
Score is total rounds

August 16, 2017

Thursday

Fitness:
Double KB LP (Week 9)

3 Rounds for Time:
Row 500m
10 Alternating TGU
200m Run Backwards
200m Run Forwards

Performance:
Single KB LP (Week 9)

3 Rounds for Time:
Row 500m
10 Alternating TGU
200m Run Backwards
200m Run Forwards

GHD Sit Ups, 3×15-25

LI WOD:

a) 1200m Row
b) KB Strict Press, 5×6-8
c) 5 Sets:
Double Unders, x50 or :60sec
Plank, x:60 sec
Ring Row, x10-12
d) 10 Alternating TGU (5R/5L)

August 15, 2017

Wednesday

Fitness:
3-4 Sets:
Bulgarian Split Squat, x8/leg
Armbar, x3/arm
Push Ups/Dips, x10-15
Single Arm KB Row, x10/arm

For Time:
21-15-9
Hang Squat Clean
Push Press
Burpees Box Jump Over
(95/65)
*17 Min Cap

Performance:
Back Squat, 5×2

For Time:
21 Hang Cleans (185/125)
15 Strict HSPU
9/7 Muscle Ups
15 Ground to OH (185/125)
12 Strict HSPU
7/5 Muscle Ups
9 Snatches (185/125)
7 Strict HSPU
5/3 Muscle Ups
*17 Min Cap
**Heavy weight here! You MUST use same weight for ALL 3 Barbell Movements (the Snatch will likely be the limiting factor)**
***Clean/Snatch any way

August 14, 2017

Tuesday

Fitness:
EMOM for 20 Minutes:
1: 2-4 Cleans
2: Alternate Sets Between: Hollow Rock/Hold, x:25 sec & Supermans, x10-15

“Helen”

Performance:
Gymnastics Buy-In:
HS Walk, 3×30 Feet

Clean, 7×2

“Helen”

LI WOD
a)EMOM for 15 Mintues
1- 2-4 Hang Power Cleans
2- 15 Russian Swings
3- 10 Ring Rows
b) 3 Sets:
Rope Climbs, x1-3
Double Unders, x50
Hollow Holds/Rocks, x:30 Sec
c) Run 800m-1200m
d) Double KB OH Carry, 3x40m

August 13, 2017

Monday

Fitness:
Deadlift, 3×5

EMOM for 24 Minutes (8 Sets):
1: 4 Burpees + 6 Thrusters
2: 4 Burpees + 10/7 Push Ups
3: 4 Burpees + 20 Lateral Bar Hops

Performance:
Deadlift, 3×5

EMOM for 24 Minutes (8 Sets):
1: 4 BBJO (24/20) + 6 Dumbbell Thrusters
2: 4 BBJO + 10/5 Dips
3: 4 BBJO + 30 Double Unders

August 10, 2017

Friday Fun Day!

Fitness:
3-4 Sets:
Bench Press, x6-8
SA KB/Db Row, x8-10/arm
Double Unders, x:60 sec
TGU, x3/arm

“Karen”

Performance:
EMOM for 6 Minutes:
3 Power Clean + 3 Front Squat + 3 Push Jerk (135-185/95-125)

For Completion:
24 TGU

“Karen”

August 9, 2017

Thursday

♥️♠️♦️♣️♥️♠️♦️♣️♥️♠️♦️♣️♥️♣️♦️♠️♥️♣️♦️♠️♥️♣️♦️♠️♥️♣️♦️♣️♥️♠️♦️♣️♥️♠️♦️♣️♥️♠️

Fitness:
Double KB LP (Week 8)

Deck of Cards
With a Partner, Complete a Whole Deck of Cards for Time:

♥️: Run 200m
♦️: 8 Burpees
♠️: 12 Walking Lunges
♣️: 15 Sit Ups

*Partners do their own cards and do NOT have to wait for each other when turning their next card.
*NO Jokers

Performance:
Single KB LP (Week 8)

Deck of Cards
With a Partner, Complete a Whole Deck of Cards for Time:

♥️: Run 200m
♦️: 12 Burpees
♠️: 12 OH Walking Lunges (45/25)
♣️: 10 TTB

*Partners do their own cards and do NOT have to wait for each other when turning their next card.
*NO Jokers

LI WOD
*Same as Above

♥️♠️♦️♣️♥️♠️♦️♣️♥️♠️♦️♣️♥️♣️♦️♠️♥️♣️♦️♠️♥️♣️♦️♠️♥️♣️♦️♣️♥️♠️♦️♣️♥️♠️♦️♣️♥️♠️

August 8, 2017

Wednesday

Fitness:
3-4 Sets:
RDL, x8-12
Armbar, x2-3/arm
Prone Snow Angels, x12 (slow, controlled)
Push Ups, x10-15
OHS Practice, x10 reps (lightweight)

15 Minute AMRAP:
30 Air Squats
:45 Sec HS Hold
10 Deadlifts

Performance:
Gymnastics Buy-In:
Strict Pull Up, 3xAMRAP

EMOM for 10 Minutes:
1 Snatch @ same weight throughout

Courtesy of CrossFit.com (7/20/17)
15 Minute AMRAP:
30 Air Squats
20 HSPU
10 Deadlift (225/155)