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WOD

3
Feb

Monday 02/04/2019

AMRAP 12
12 Hang Power Snatch
12 Burpee Over Bar 

Intended Stimulus: The simple looking WODs are always the sneaky WODs. Keep yourself moving and control your breathing during this high heart rate workout today. Choose a lightweight for the snatches to finish them in 25 seconds or less, and find a rep range for the burpees that allows you to finish them in less than 35 seconds. Your goal is to complete 6-10 Rounds 

Box Brief – Had a blast with our double under/toes to Bar seminar yesterday! You guys worked hard and did great!

2
Feb

Sunday 02/03/2019

*HERO WOD SUNDAY!

“TJ”
10 Bench Press (185/135)
10 Strict Pull-ups
Max Unbroken Thrusters (135/95)

Repeat the triplet until you have completed 100 reps of the thruster. 

United States Marine Corps Pfc. Anthony “TJ” Antell Jr., 35, of Arlington, Texas, died May 2, 2016, from a gunshot wound when he tried to disarm a gunman at a local Walgreens. Antell was the owner of CrossFit Abattoir.

He is survived by his wife, Crystal; sons, Hayden and Liam; daughter, Rilee; and many other friends and family.

Intended Stimulus: Honor TJ. Go a little heavier than you normally would but make sure you continue to move safely and to a full range of motion. This will be a long one, and a heavy one. Pace yourself and don’t burn out your movements. Don’t be afraid to decrease weights or number of reps as the WOD progresses. Work hard, cheer each other on, spot each other on the bench press, and have fun!

Box Brief – Our Double Under & Toes to Bar Seminar is today from 10:00am-11:30am! All levels welcome!

1
Feb

Saturday 02/02/2019

Teams of 2
3 Rounds
15 Calorie Row
20 Kettlebell Swings 
70 Double Unders
20 Medball Clean 

*You row, I row, you KBS, I KBS. You double under, I double under, you med ball clean, I med ball clean. Both partners will do all movements 3 times.

Intended Stimulus: Shoot to stay unbroken today. Move efficiently and choose weights and rep ranges that keeps you and your partner moving.  
*15 calories in less than 50 seconds
*20 American kettlebell swings in less than 40 seconds 
*70 double unders in less than 45 seconds 
*20 med ball cleans in less than 55 seconds 
You goal is to finish between 16-20 minutes. Partner up, work together, transition quick and have fun!

Box Brief – Scooter will be making an appearance at the box this morning! 
-Double under/toes to bar seminar is tomorrow (2/3) 10am-11:30am!

31
Jan

Friday 02/01/2019

“OPEN 11.2”
AMRAP 15
9 Deadlifts (155/105)
12 Push-ups
15 Box Jumps (24/20)

Intended Stimulus: We will be hitting another OPEN WOD from 2011. We have the RX weights listed for benchmarking, but be sure to follow the intended stimulus below:
Deadlifts should be on the lighter side and finished in less than 25 seconds.
Pushups should be to a full range of motion and efficient, completed in less than 20 seconds. 
Box jumps should be to a height that supports you finishing them in less than 55 seconds. 
Your goal is to finish between 5 and 9 rounds. 

Box Brief – There are still a few stops left in the double under/toes to bar seminar! All levels welcome, there will be plenty of options if you have limitations as well!

NHHS Girls Lacrosse team did awesome in their first WOD last night!

30
Jan

Thursday 01/31/2019

“OPEN 11.5”
AMRAP 20
5 Power Cleans (145/100)
10 Toes to Bar 
15 Wall Balls (20/14)

Intended Stimulus: The OPEN is only a few weeks away so today we will be testing one of the OPEN WODs. Today will be 11.5 (2011, workout number 5). We have the RX weights listed here because it is a HQ WOD and a benchmark to gauge our progress. 

Here are also some stimulus guidelines to follow:
The WOD is 20 minutes and you want to choose options that keep you moving with minimal rest as the time goes on. Power cleans are moderate in weight, choose a weight you can move confidently every time while finishing your sets in less than 20 seconds. Toes to bar are smaller sets of 10 but will add up quickly. Try to keep them less than 20 seconds as well. Wall balls should be done to a full range of motion even when you’re tired, keep your sets under 45 seconds. 

Pick a steady pace, focus on your breathing, and try to move continuously. You’re goal is to complete 8-13 rounds. 

Box Brief – The OPEN is only a few weeks away! You can register here; we will be doing an in house leaderboard as well!

29
Jan

Wednesday 01/30/2019

EMOM 16 (8 Rounds)
Odd: 3 Strict Press
Even: 3-5 Strict Pull-ups 

Intended Stimulus: Today is all about pulling and pushing strength. Strict press should be done to a full range of motion, unbroken, with great form, and heavy. It will be coupled with strict pull-ups so don’t be afraid to adjust weight as the rounds go on the preserve your form and technique. 
For your strict pull-ups, stay within the 3-5 rep range. If needed, you can do them weighted. If you cannot do 3 reps in a timely manor, consider the scaling option for this part to efficiently work on your pulling power. 
If you have goals to improve your kipping pull-ups, handstand pushups, or even your regular pushups do not miss this WOD!

Box Brief – Don’t forget to sign up for this Sunday’s toes to bar and double under seminar!

28
Jan

Tuesday 01/29/2019

1:00 Row
1:00 Rest 

2:00 Row
2:00 Rest 

3:00 Row
3:00 Rest 

4:00 Row
4:00 Rest 

3:00 Row
3:00 Rest 

2:00 Row
2:00 Rest 

1:00 Row
1:00 Rest 

Intended Stimulus: All endurance all day! Today we will focus on improving our rowing technique to powerfully row these intervals. Row powerful not fast. Your pace will depend on the interval. Longer the interval the more you will look to pace the beginning. Avoid the early burnout to keep your power up the whole interval. Work to rest in 1:1, so push hard, you’ll have good time to recover.

27
Jan

Monday 01/28/2019

7 Rounds
45 Double Unders
20 Suitcase Lunges (10 each leg)
12 Tuck ups 

Intended Stimulus: Shoot to finish today’s WOD in 13-17 minutes. Our time cap will be 17 minutes. 
*Double unders in less than 40 seconds
*Lunges at a moderate weight in less than 1:05
*Tuck ups in less than 30 seconds
Pace yourself…these movements look innocent but the tuck ups and lunges will sneak up on you. Look to hold a steady pace under 2:30 per round. Push the pace in your last two rounds to get this sucker done!
Scaling will be provided for all levels!

Box Brief – Our double under/toes to bar seminar is THIS SUNDAY! Sign up sheet is in the box next to the announcements board. Very limited spots left so get your name on there!