EMOM Thrusters and Burpees

Strength: 3 x 5's of ...

  - squats (back or front), SOHP/pushpress/pushjerk progression, barbell rows
  - powercleans (full or hang), deadlifts, benchpress

MetCon:  Every minute on the minute (EMOM) for 10 minutes . . . 
   - 7 thrusters
   - 3 burpees

(from Crossfit Invictus)

DH: 44#
KZ: 44#
LP: 33#
BH: 20# (10# dbs)
MaTo: 30# (15# dbs)

Repeating the "Dumbbell Bear" Complex

Congrats to BHeg for her 1RM deadlift of 154#!

Strength:  3 x 5's of ...
  - squats (back or front), SOHP/pushpress/pushjerk progression, barbell rows
  - powercleans (full or hang), deadlifts, benchpress

Metcon:  Re-visiting Mike Rutherford's "Dumbbell Bear" complex (done before on Feb. 13)
Every minute, on the minute, for 15 minutes -- not the original 20, yet -- perform . . .
     - 5 db deadlifts
     - 5 db hang cleans
     - 5 db thrusters

Today's work

Originally Rx'd loads are 45% BWT, which is beast mode!  We will scale appropriately.  Use your loads from last time as a guide.  You can make progress in any number of ways:

(A) adding weight
(B) doing 6 reps instead of 5's
(C) completing each round of work faster
(D) going an extra 16th round, or
(E) using the same load/reps as last time, but doing so with better form, more control, and greater efficiency.

Post-script:  Everyone did so well today!  You guys made progress by either adding weight or finishing each round more efficiently.  It took y'all about 30 seconds to complete the work in each round, which meant you had a good solid 1:1 work:rest ratio.  Well done!

Thrusters and Pullups

Strength
3 x 5's of ...
  - squats (back or front), SOHP (adding reps of push press and push jerk), barbell rows
  - powercleans (full or hang), deadlifts, benchpress

Metcon:  Complete as many reps as possible in 7 minutes following the rep scheme below:

3 thrusters, 3 pullups
6 thrusters, 6 pullups
9 thrusters, 9 pullups
12 thrusters, 12 pullups
15 thrusters, 15 pullups
18 . . . etc.

We modified pullups as necessary:  lat pulldowns, jumping pullups, or ring rows.  Compare results to when we did this previously back in February.

SS:  subbed 55# pushpress for thrusters + ring rows = 70 reps  (finished 12's + 10 thrusters)
BHeg:  33# thrusters + ring rows = 76 reps  (finished 15 thrusters + 1 ring row)
KZ:  44# thrusters + jumping pullups = 78 reps (finished 15 thrusters + 3 pullups)
KS:  5kg db thrusters + jumping pullups = 60 reps (finished 12's)
BHam:  55# thrusters + near-horizontal ring rows = 60 reps (finished 12's)
KD:  33# thrusters + jumping pullups = 80 reps (finished 15 thrusters + 5 pullups)

Fran!

Strength
3x5's of
- frontsquat, SOHP, 1-arm db rows (Kendra and Kara worked on kipping pull-ups)
- powerclean, deadlift, benchpress

Metcon
Fran
21, 15, 9
Thrusters
Ring Rows

Greg Glassman, the founder of CrossFit, presents an analysis of "Fran", the workout he created:

"Coupled, the thruster and the pullup work all major muscle groups, are perfectly complementary in that each contains exactly what the other lacks, and constitute three superfunctional core movements–the squat, push press, and pull-up. But a closer analysis offers even greater appreciation and understanding of Fran’s character."  Read more HERE

BB  44#, ring rows - 4:15 (!)
KE  33#, jumping pull-ups - 4:39
KD  33#, ring rows - 4:40
KS  13#, ring rows - 5:30

"Fran"-ish: from the 2012 Crossfit Open

Strength:
3x5's of
   - frontsquat, SOHP, 1-arm db rows
   - powerclean, deadlift, benchpress

Metcon:  Here's one based on the 2012 Crossfit Games Open, WOD #5 ~ Complete as many reps as possible in 7 minutes following the rep scheme below:

3 thrusters, 3 pullups
6 thrusters, 6 pullups
9 thrusters, 9 pullups
12 thrusters, 12 pullups
15 thrusters, 15 pullups
18 . . . etc.

We modified pullups as necessary:  lat pulldowns, jumping pullups, or ring rows.  Compare results to those of our recent bout with "Fran" (same movements, different rep scheme).

BHeg:  98 reps, through 15's + 8 thrusters (33# thrusters + ring rows)*
SS:  96 reps, through 15's + 6 thrusters (44# thrusters + ring rows)
BU:  60 reps, through 12's (33# thrusters, lat pulldowns, 6-min. time cap)
KZ:  71 reps, through 12's + 11 thrusters (44# thrusters, jumping pullups)

*In retrospect, Barb thinks she might've skipped the 9's, which means she got 80 reps.  We'll have to do it again to confirm!  :-)

Fran!

Strength
3 x 5's

Metcon
Fran
21, 15, 9
Thrusters
Ring Rows

Greg Glassman, the founder of CrossFit, presents an analysis of "Fran", the workout he created:

"Coupled, the thruster and the pullup work all major muscle groups, are perfectly complementary in that each contains exactly what the other lacks, and constitute three superfunctional core movements–the squat, push press, and pull-up. But a closer analysis offers even greater appreciation and understanding of Fran’s character."  Read more HERE

DH  44# bb  -  5:28
KZ  44# bb  -  5:39
SS  44# bb  -  7:27
BHeg  33# bb  -  6:13

BU  33# / pull-downs with 5 plates  -  7:24

Monday: Thrusters + Burpees

Strength Training: Continuing 3x5's

MetCon:  7 rounds for time of . . .
      - 7 thrusters (db or barbell)
      - 7 burpees

KZ, with 33#, 12:23
SS, with 33#, 12:12
PR, with 44#, 11:11
DH, with 10kg dbs, 9:47
BHeg, with 4-8# dbs, 11:58
BU, with 8# dbs, 12:38

"Quite 50"

Strength Training
3 x 5's

Metcon
This was originally written as "Not Quite 50", a repeat of the workout here.

1, 2, 3, 4, 5, 6, 7, 6, 5, 4, 3, 2, 1 = 49 reps of...
-Deadlift
-Power Clean
-Front Squat
-Push Press

But since we covered chaining movements together during the warm-up, most everyone decided to do this instead:

"Quite 50"
50 reps, Full squat clean + thruster

Chaining the movement together actually reduces the overall work a bit, since it eliminates the dip on the clean and the dip on the push-press.  Regardless of the movement-style selected, these sorts of workouts -- you, a barbell, and a ton of reps -- are particularly mentally challenging.  Good work everyone!

MWF
KZ: 7:27 (15kg bar) 50 reps, full squat clean + thruster
PR: 10:00 (20kg bar) 50 reps, single movements
GQ: 8:48 (30kg, 66#) 50 reps, full squat clean + thruster
^ special guest appearance!

T/TH/SAT
Everyone did 50 reps, full squat clean + thruster
BB: 6:18 (20kg bar)
BH: 9:18 (20kg bar)
KD: 7:50 (15kg bar)
KE: 7:48 (15kg bar)
BU: 11:16 (15# training bar)

10x 1-minute thrusters + burpees

Strength Training:  3x5's

MetCon:  Every minute, on the minute, for 10 minutes perform...
    - 7 thrusters
    - 3 burpees

Use a load such that you can maintain all 10 rounds and finish each work set with at least 15-20 seconds of recovery time.

Wednesday:
DH:  10kg dbs > 6kg dbs
KZ:  44# > 30#
BH:  33# > 12# dbs

Thursday:  Most athletes cut the thrusters down to 5's in order to get adequate rest each round.
BU: bwt
BHam: 44#
KE: 33#
KD: 30#
DF: 44#
BB:  did her own thing on the treadmill

The Dirty Thirty

Strength Training

3 x 5's

Skill Work

Jump stance to squat stance for cleans

Metcon

"The Dirty Thirty"

For time...

30 step-ups (L + R = 1 rep)

30 Russian twists (L + R = 1 rep)

30 Barbell Thrusters (20/15 kg)

30 Ring rows

30 Man-makers (1 push-ups + L pull + R pull = 1 rep)

30 Swings (heavy)

MWF

KZ: 12:20 (MM on knees, 15kg swings)

SS: 13:30 (MM push on knees, pulls in full plank, 30# swings)

T/TH/Sat
DF: 18:41 (35# swings)
BB: 12:33 (subbed pushups for MMs, 30# swings)

Lucky 7's

Strength Training:  5x3's

MetCon:  Lucky 7's
(Repeating a triplet from back on Oct. 5.)

7 rounds for time . . .

• 7x thrusters (barbell or dumbbells)
• 7x ring rows
• 7 jingle-jangles in P7 (5m shuttle-sprints, 7 lengths)

BB - 10:49 with 15# bar

BH - 12:40 with 44# bar

DF - 11:40 with 44# bar

CL - 15:46 with 33# bar

Lucky 7's

Strength Training:  3 sets of 5's

MetCon:  "Lucky 7's"

7 rounds for time of . . . 

• 7x thrusters (with barbell or dumbbells)
• 7x ring rows
• jingle-jangles in P7, 7 lengths

Friday:

    PR:  44# bar, 10:28

    DH:  10kg dbs, 10:09

    KZ:  5kg dbs, 9:44

    BHeg:  subbed 30# pushpress and step-ups, 10:38

Saturday:

   BU:  15# bar, 10:50

   BB:  15# dbs, 9:14