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180203 – Savage Saturday

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Announcements

We have a few events coming up:
– 2/5 8-Week Nutrition Challenge starts, sign up today:
www.2018winterchallenge.wodifyrise.com
– 2/22 CrossFit Games Open/Intramural Open Starts

Wells Street Fitness – CrossFit

Warm-up

Coach’s Choice

Metcon

Savage Saturday IV: Hangover Buster (Time)

At 0:00

Alternate exercises every minute for 12:00

1st Minute – 15 Pull ups (jumping, kipping, or butterfly)

2nd Minute – 24 Hand to Hand KB Swings (12 each arm)

At 16:00

3 Rounds of:

2:00 AMRAP

10 Burpee Box Jumps (20″)

Max Wall Balls

1:00 Rest

2:00 AMAP

75 Double Unders

Max Box Step Ups

1:00 Rest

At 38:00

3 rounds:

30 Thrusters (45/35lbs)

400m Run

20 Push ups

180202

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Announcements

We have a few events coming up:
– 2/5 8-Week Nutrition Challenge starts, sign up today:
www.2018winterchallenge.wodifyrise.com
– 2/22 CrossFit Games Open/Intramural Open Starts

Wells Street Fitness – CrossFit


Mobility bros

Warm-up

Dynamics

Barbell Warm up –

10 RDLs

10 Bent Rows

10 Presses

5 Position 1 Power Clean + Squat

3 Position 3 Power Clean + Squat

5 Push Jerk

5 Split jerk

Skill/Strength

BEG: Hang Power Clean + Hang Clean + Jerk (1+1+1)

A) Work up to a Daily Max in 15:00

B) EMOM at 80% Daily max

*open prep athletes, all EMOM reps should be touch and go

INT: Hang Clean + Jerk (2+1)

A) Work up to a Daily Max in 15:00

B) EMOM at 80% Daily max

*open prep athletes, all EMOM reps should be touch and go

ADV: Hang Clean + Clean + Jerk (1+1+1)

A) Work up to a Daily Max in 15:00

B) EMOM at 80% Daily max

*open prep athletes, all EMOM reps should be touch and go

MetCon – Fitness

JDW – Fitness (AMRAP – Reps)

12:00 EMOM

1st Minute – 14 Alternating DB Snatches (50/35lbs)

2nd – 15 Burpees

3rd – 15/12 Calorie Row

MetCon – Performance

JDW – Performance (AMRAP – Reps)

12:00 EMOM

1st Minute – 10 Touch and go Power Cleans

2nd – 15 Burpee to 6″ Target

3rd – 15/12 Calorie Row

Cool Down

1:30 Box Pigeon Pose (each leg)

180201

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Announcements

We have a few events coming up:
– 2/5 8-Week Nutrition Challenge starts, sign up today:
www.2018winterchallenge.wodifyrise.com
– 2/22 CrossFit Games Open/Intramural Open Starts

Wells Street Fitness – CrossFit

Warm-up

Coach’s Choice

Skill/Strength – Fitness

FIT: Push Press (5×5)

Work up to daily 5RM, use the 90% to determine warm up vs working sets

Skill/Strength – Performance

Push Press (80%x2, 85%x2, 90%+ 3×2)

MetCon – Fitness

Right Side up – Fitness (Time)

4 Rounds for time:

10 Shoulder to Overhead (135/95lbs)

10 Front Squats (135/95lbs)

15 Pull ups
choose a weight you cannot complete 10 unbroken reps of. The could should be 5-6 reps at a time, push yourself to use a challenging weight – but keep your mechanics strong!

MetCon – Performance

Right Side Up – Performance (Time)

4 Rounds for time:

10 Deficit Handstand Push ups (45/25lbs plate)

10 Kettlebell Front Squats (2×53/35)

15 Chest to Bar Pull ups

Beginner athlete: 16-18:00

Average athlete: 13-16:00

Advanced athlete: 11-13:00

Elite athlete: 9-11:00

Regional athlete: Under 8:00

Cool Down

Spend 5:00 working on a mobility weakness – choose your own adventure

180131

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Announcements

We have a few events coming up:
– 2/5 8-Week Nutrition Challenge starts, sign up today:
www.2018winterchallenge.wodifyrise.com
– 2/22 CrossFit Games Open/Intramural Open Starts

Wells Street Fitness – CrossFit

Warm-up


Warm-up

Coach’s Choice

Skill/Strength – Fitness

FIT: Back Squat (5×5)

Work up to daily 5RM, use the 90% rule to determine working vs warm up sets

Skill/Strength – Performance

PER: Back Squat (80%x2, 85%x2, 90%+ 3×2)

MetCon – Fitness

Choose Your Own Adventure – Fitness (Time)

For Time:

30 Manmakers (35/25lbs)

125 Sit ups

100 Calorie Row

*Split Up into any order/rep scheme

MetCon – Performance

Choose Your Own Adventure – Performance (Time)

For Time:

75 Hang Power Cleans (115/85lbs)

50 Toes to Bar

300 Double Unders

*Split up into any order/rep scheme

Cool Down

Wrist/forearm cool down

180130

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Announcements

We have a few events coming up:
– 2/5 8-Week Nutrition Challenge starts, sign up today:
www.2018winterchallenge.wodifyrise.com
– 2/22 CrossFit Games Open/Intramural Open Starts

Wells Street Fitness – CrossFit


Warm-up

Coach’s Choice

Skill/Strength

4 Rounds:

6 Sumo Deadlifts (+10-15lbs heavier than last time)

0:30 Side Plank Hold (each side)

A1: Sumo Deadlift (4×6)

+10-15lbs heavier than last exposure

A2: Side Plank Hold (4×0:30 (each side))

Metcon

Wide Open (AMRAP – Reps)

Alternate Exercises every minute for 15:00

1st Minute – 8 Deadlifts (255/175lbs)

2nd Minute – 15 Wall Balls (20/14lbs, 11’/10′ target)

3rd Minute – 15 Box Jumps (24/20″)

Cool Down

5 Crucifixes (each leg)

5 Scorpions (each leg)

180129

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Announcements

We have a few events coming up:
– 2/5 8-Week Nutrition Challenge starts, sign up today:
www.2018winterchallenge.wodifyrise.com
– 2/22 CrossFit Games Open/Intramural Open Starts

Wells Street Fitness – CrossFit


Warm-up

General warm up/shoulder prep – Coach’s Choice

Barbell Warm up

2 Rounds:

3 Press in Split

3 Overhead Split Squats

3 Jerk Balances

3 Split Jerks

Skill/Strength

Split Jerk (6×2)

Start at medium weight and build over 6 sets. Rest 1:00-1:30 between sets

MetCon – Fitness

Mental Midget (AMRAP – Reps)

20:00 EMOM

1st Minute – 15 Burpees

2nd Minute – 20 Overhead KB Swings (70/53lbs)

*If you fail on a round, subtract 2 reps from the number you failed on and continue with that number. Scored by total reps.

Cool Down

30 Dead Bugs

1:00 Banded Hamstrings Stretch (each leg)

180127 Bring a Friend Day!

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Announcements

We have a few events coming up:
– 1/27 Anniversary free classes (8am,9am, 10am) – bring a friend!
– 1/27 Anniversary/Holiday party 6pm-?
– 2/22 CrossFit Games Open/Intramural Open Starts
– 2/5 8-Week Nutrition Challenge starts, sign up today:\
2018winterchallenge.wodifyrise.com

Wells Street Fitness – CrossFit


Warm-up

Coach’s Choice

Metcon

A: Sweaty Saturday – Downstairs (AMRAP – Reps)

With a partner, 15:00 AMRAP:

Partner 1 completes 1 round of:

8 Dumbbell Push Press(35/25 each hand)

12 Pull ups

Partner 2, AMRAP:

Burpee Box Jump Overs

*when partner 1 completes their round, switch, alternating back and forth for 15:00. Total up reps completed for both parts for a final score.

B: Sweaty Saturday – Upstairs (AMRAP – Reps)

3 Rounds:

1:00 Max Calories Ski Erg

1:00 Max Sit ups

1:00 Max Calories Rower

1:00 Max Jumping Air Squats

1:00 Rest

Cool Down

Downward Dog

Lizard Lunge

Pigeon Pose

Cossack Squat

180126

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Announcements

We have a few events coming up:
– 1/27 Anniversary free classes (8am,9am, 10am) – bring a friend!
– 1/27 Anniversary/Holiday party 6pm-?
– 2/22 CrossFit Games Open/Intramural Open Starts
– 2/5 8-Week Nutrition Challenge starts, sign up today:\
2018winterchallenge.wodifyrise.com

Wells Street Fitness – CrossFit


Warm-up

Coach’s Choice

Skill/Strength – Fitness

FIT: Front Squat (5×5)

Work up to a daily 5 rep max. Use the 90% rule to determine your working vs warm up sets.

Skill/Strength – Performance

PER: Front Squat (80%x2, 85%x2, 90%+ 3×2)

rest 2:00-3:00 between 90%+ sets. Complete either activation or mobility exercises during rest

MetCon – Fitness

Somewhere Dark – Fitness (Time)

4 Rounds for time:

15 DB Power Cleans (50/35lbs)

20 Alternating DB Reverse Lunge (front rack, 10 per leg)

12 Knees to Elbows

Beginner athlete: 13-14:00

Average athlete: 12-13:00

Advanced athlete: 9-12:00

Elite athlete: 7-9:00

Regional athlete: Under 7:00

14:00 Time Cap

MetCon – Performance

Somewhere Dark – Performance (Time)

4 Rounds for time:

12 Power Snatch (95/65lbs)

12 Alternating Overhead Reverse Lunges (95/65lbs)

12 Knee to Elbow

Intended Stimulus:

Beginner athlete: 11-14:00

Average athlete: 9-11:00

Advanced athlete: 7-9:00

Elite athlete: Under 7:00

Regional athlete: Under 6:00

14:00 Time Cap

Cool Down

Foam Roll Thoracic Spine for 1-2:00

1:00 Box Shoulder Stretch

30 Banded Face Pulls or Wall Angels

180125

By: 0

Announcements

We have a few events coming up:
– 1/27 Anniversary free classes (8am,9am, 10am) – bring a friend!
– 1/27 Anniversary/Holiday party 6pm-?
– 2/22 CrossFit Games Open/Intramural Open Starts
– 2/5 8-Week Nutrition Challenge starts, sign up today:\
2018winterchallenge.wodifyrise.com

Wells Street Fitness – CrossFit


#tbt Lauren R in foundations class 3 years ago!!!

Warm-up

Coach’s Choice

FIT-A: Chin up (5×5-8)

FIT-B: Ring Dips (5×6-10)

Skill/Strength – Performance

PER: Pull-ups (Accumulate X Strict Pull ups)

Accumulate X Strict Pull ups in as few sets as possible (based on previous results from 2 weeks ago)

If you completed 25 strict pull ups in:

3-4 sets – accumulate 30

4-5 sets – accumulate 25

5+ sets – accumulate 115-20

*if you did not accumulate 25 strict pull ups, find a baseline today

PER: Ring Dips (Accumulate X Strict Ring Dips)

Accumulate X Strict Ring Dips in as few sets as possible (based on previous results 2 weeks ago)

If you completed 40 strict ring dips in:

3 or less sets – accumulate 50

4-5 sets – accumulate 40

5+ sets – accumulate 25

*if you did not accumulate 40 strict ring dips, find a baseline today

MetCon – Fitness

TIme to Fly – Fitness (3 Rounds for reps)

In 4:00 complete:

Row 800m

Max Reps Devil’s Press (40/30lbs)

Rest 4:00

In 4:00 complete:

Row 800m

Max Reps Box Jumps (20″)

Rest 4:00

In 4:00 complete:

Row 800m

Max Wall Balls (20/14lbslbs)

MetCon – Performance

Time to Fly – Performance (3 Rounds for reps)

In 4:00 complete:

Row 800m

Max Reps Shoulder to Overhead (135/95lbs)

Rest 4:00

In 4:00 complete:

Row 800m

Max Reps Burpee Box Jumps (20″”)

Rest 4:00

In 4:00 complete:

Row 800m

Max Wall Balls (20/14lbslbs)

Cool Down

1:00 3-way Banded Hamstrings stretch (each leg)

180124

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Announcements

We have a few events coming up:
– 1/27 Anniversary free classes (8am,9am, 10am) – bring a friend!
– 1/27 Anniversary/Holiday party 6pm-?
– 2/22 CrossFit Games Open/Intramural Open Starts
– 2/5 8-Week Nutrition Challenge starts, sign up today:\
2018winterchallenge.wodifyrise.com

Wells Street Fitness – CrossFit


Warm-up

Coach’s Choice

Skill/Strength – Fitness

FIT: Deadlift (5×5)

Work up to 5 rep daily max today, use the 90% rule to complete down sets

Skill/Strength – Performance

PER: Deadlift (80%x2, 85%x2, 3×2 90%+)

rest 1:30-2:00 between sets. Complete either activation or mobility exercises during rest

Metcon

Foodie Moody (AMRAP – Rounds and Reps)

10:00 AMRAP

10 Deadlifts

50 Double Unders

Performance – 225/185lbs

Fitness – 185/155lbs

Beginner athlete: 4 rounds

Average athlete: 5-6 rounds

Advanced athlete: 7-8 rounds

Elite athlete: 8-9 rounds

Regional athlete: 9+ rounds

Cool Down

10 Dead Bugs

5 Crucifixes

5 Scorpions

1:00 Pretzel Stretch (each side)