Tuesday 8/22/17

A. Strength

Bench Press x 5 -> Ring Rows x 5

5 Sets

B. Metcon

Buy in: 100 Double Unders

30-25-20-15

Wall Balls (20/14)

20-15-10-5

T2B

*200M run with Med ball between rounds

 

Monday 8/21/17

A. Strength

Back Squat

5 x 2 @85%

B. Metcon

3 Rounds

10 Push Jerks (135/95)

20 Pistols (alternate legs)

10 KBS (70/53)

20 Box Jump Overs (24/20)

Saturday 8/19/17

HERO Wod

 


Ryan McGhee | Age 21

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

Friday 8/18/17

A. Strength

Front Squat

3 x 10

B. Metcon

4 Rounds

12 T2B

9 HP Cleans (155/105)

6 Bar Facing Burpees

 

Thursday 8/17/17

A. Strength

5 Push Press -> 3 Neg HSPU

5 Sets

B. Metcon

50 Wall Balls (20/14)

30 DB Snatch (50/35)

200M Row

50 Box Jump (24/20)

30 DB Snatch

200M Run

 

Wednesday 8/16/17

A. Strength

L-Sit hold (from pull up bar)

Accumulate :90 sec

B. Metcon

AMRAP25

5 Deadlift (BW)

50′ Back Rack Carry (BW)

50′ Farmers Carry

400M Run

 

*credit SOFleteHQ

 

Tuesday 8/15/17

A. Strength

Establish a 1 Rep Max Snatch

B. Metcon

AMRAP6

5 Hang Power Snatch (115/80)

35 Double Unders

-rest 2 min-

AMRAP6

175/150m Row

200m Sprint

 

Monday 8/14/17

A. Strength 

Back Squat

Pause at bottom of squat

Establish a 3RM for the day

B. Metcon

10-9-8-7-6-5-4-3-2-1

-Push Press (75/55)

-Burpees over Bar (lateral)

-Pull Ups

Saturday 8/12/17

Partner WOD

Partner A / Partner B

100 Cal Row / KB Hold (53/44)

100 Box Step Ups / Plank Hold

100 Ring Rows / Hang from pull up bar

100 Hang Sq Cleans (45/35) / Hold empty bar

100 Double Unders / 100 Double Unders

*Reps are split between partners

 

Friday 8/11/17

A. Strength

Bench Press

4 x 7

B. Metcon

3 Rounds

400M Run

10 OHS (135/95)

1 Rope Climb

 

Thursday 8/10/17

A. Strength

Deadlift

4×3

B. Metcon

4 Rounds

3 Deadlifts (1.5 x body weight)

6 Bar facing burpees

9 T2B

 

Wednesday 8/9/17

A. Strength

Push Press

3, 3, 3, 3, 3

B. Metcon

5 Rounds

400M Row

8 HSPU

200M Run

12 Wall Balls (20/14)

Tuesday 8/8/17

A. Strength

Clean

establish a 1 Rep Max

B. Metcon

12-9-6

Power Clean (95/65)

Pull Ups

-rest 2 min-

9-6-3

Power Clean (135/95)

C2B

-rest 2 min-

6-4-2

Power Clean (185/135)

Bar Muscle Ups

 

*credit CF Mayhem

 

Monday 8/7/17

A. Strength

Back Squat

7, 5, 3  x 2

B. Metcon

Run 1 Mile

40 Burpee Box Jump Overs (24/20)

40 Single Arm DB Push Presses (50/35)

(alternate R/L every 5 reps)

 

Saturday 8/5/17

Partner WOD

Teams of 2, all reps are split between the 2 partners (does not have to be equally)

1.5 Miles Run (Alternate running 200’s.  12 – 200’s total).

100 DB Snatches (50/35) – (Alternate R/L arm)

100 Wall Balls (20/14)

100 Burpees

*3, 2, 1, Go…. Teammate 1 Runs 200M.  Teammate 2 starts DB Snatches.  When Teammate 1 returns from the run, he/she takes over the snatches and Teammate 2 Runs 200M.  Continue until 100 Snatches are done.  Same process for the rest of the movements in the workout.  However, once 1.5 Miles has been accumulated (12-200’s), you no longer need to run and just complete the work that remains!!!!  GOOD LUCK!!!

 

Friday 8/4/17

A. Strength

Back Squat

4 x 3 @ 80%

B. Metcon

3 Rounds:

Min1: Row for Cals

Min2: KBS (53/35)

Min3: Double Unders

Min4: Push Press (75/55)

Min5: Rest

*score is total repetitions

 

 

Thursday 8/3/17

A. Strength

2 Position Snatch

Snatch from floor x 1 ->

Snatch from Hang x 1

5 Sets

B. Metcon

AMRAP9

3, 6, 9, 12, 15….

Power Snatch (95/65)

Box Jumps (24/20)

T2B

 

 

Wednesday 8/2/17

A. Strength

Romanian Deadlift

3 x 8

B. Metcon

4 Rounds:

100 m Farmers Carry (53/44)

50 Double Unders

25 Sit Ups

15 Cal Row

Tuesday 8/1/17

A. Strength

Front Squat

5 x 3 @ 80%

B. Metcon

800M Run

18 Power Cleans (135/95)

18 Burpees over Bar (lateral)

400M Run

15 Power Cleans

15 Burpees over Bar

200M Run

12 Power Cleans

12 Burpees over Bar

 

Monday 7/31/17

A. Strength

Overhead Squat

10 @ 60-65%

8 @ 65-70%

6 @ 70-75%

4 @ 75-80%

B. Metcon

AMRAP15

5 HSPU (kipping)

10 Pull Ups

15 Air Squats

*modify HSPU with pike Push Ups from the box or floor, or modify with Push Ups

 

Saturday 7/29/17

Partner WOD

2K Row (switch every 500M)

10 Rounds:

10 Hang Power Snatches (95/65)

10 T2B

10 Box Jump (24/20)

*each partner performs 1 full Round then switch.  the non working partner rests while waiting.

 

Friday 7/28/17

A. Strength

Bench Press

(8, 5, 3) x 2

B. Metcon

20-15-10-5

Thrusters (95/65)

80-60-40-20

Double Unders

 

Thursday 7/27/17

U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.

“Rankel”

Complete as many rounds as possible in 20 Minutes of:

6 Deadlift (225)

7 Burpee Pull-Ups

10 KBS (70)

Run 200M

 

*Our modifiable options for this workout will be:

Deadlift weight Rx (225/155), (185/125), (135/95)…

Burpee Pull Ups – scale by doing 7 burpees followed by 7 jumping pull ups.

KBS (70/53), (53, 44), (44, 35)…

 

 

Wednesday 7/26/17

A. Strength

Split Jerks (behind neck)

B. Metcon

4 Rounds

400M Run

50′ OH KB Lunge

 

Tuesday 7/25/17

A. Strength

Snatch

5 x 3

*Snatches will be done with pauses 1″ off floor and just above the knee

B. Metcon

For Time:

70 Double Unders

60 Cal Row

50 Wall Balls (20/14)

40 DB Snatches (50/35)

30 T2B

20 Burpees

 

Monday 7/24/17

A. Strength

Pause Back Squats (3 sec pause at bottom)

4 x 3

B. Metcon

AMRAP9

6 HSPU

9 Hang Power Cleans (155/105)

12 Box Jump Overs (24/20)

 

Saturday 7/22/17

Partner WOD

30-20-10

Cal Row

Thrusters (75/55)

30-20-10

Pull Ups

Air Squats

30-20-10

Push Ups

KBS (53/44)

30-20-10

KB Deadlifts (53/44)

Sit Ups

30-20-10

Wall Balls (20/14)

Plank hold

*both teammates complete 30 reps of the first movement before moving to 20 reps.  Then each completes 20 and each completes 10.

…..So I complete 30 of movement 1 while you complete 30 of movement 2.  We then switch and complete 30 of the other movement.  Then 20, then 10.

 

 

Friday 7/21/17

A. Strength

Bulgarian Split Squats

B. Metcon

5 Rounds

6  P. Clean & Jerk (135/95)

12 Box Jumps (24/20)

 

Thursday 7/20/17

A. Strength

8 bent over rows>10 ring rows

5 sets

B.  Metcon

AMRAP 6

12/10 cal row

9 burpee over rower

*rest 2 minute*

AMRAP 6

200m run

2 rope climb

*scalable options:

modify to 1 rope climb, or 2 ascents from lying on floor and end standing up

 

Wednesday 7/19/17

A. Strength

Deadlift

4 x 3

B. Metcon

AMRAP8

40 Double Unders

30 Wall Balls (20/14)

20 T2B

 

Tuesday 7/18/17

A. Strength

Decline push ups 5×10

B. Metcon

4 Rounds

400M Run

15 Push Press (95/65)

 

Monday 7/17/17

A. Strength

Superset x 5

8 Back Squats (70%) ->

8 Box Jumps (24/20)

B. Metcon

Teams of 2

2 Rounds

2 min: Bike for Cals

*switch every 30 sec

2 min: 30 yd Sled Push (135/95)

*switch every 30 yd

2 min: Burpees to Target

*switch every 30 sec

2 min: Tire Flips (modify Russian KBS)

*alternate every flip

There will be 30 sec to transition between stations.  Score is total cals, completed 30yd pushes, no. of burpees, no. of flips

 

Saturday 7/15/17

Partner WOD

50-40-30-20-10

Cal Row

DB Snatches (50/35) – Alternate arms

Air Squats

*400M Run between rounds

*reps are split evenly between partners

 

Friday 7/14/17

A. Strength 

Clean and Jerk

Work up to a heavy single

B. Metcon

100 Double Unders

200M OH Plate Carry (45/35)

20 Burpees

20 KB Front Rack Lunges (53/35)

20 T2B

100 Double Unders

SALT SHACK’S 2 YEAR ANNIVERSARY!!!!

Happy 2nd Anniversary Salt Shack CrossFit !!!!!

Wow!!! What an amazing 2 years it has been!!!

Salt Shack has only been this good because of all of you. You are the DNA of this very special community. Thank you for being who you are !!!

Whether you’ve been here since groundbreaking or today was your 1st WOD ever, thank you for giving us the opportunity to assist each of you through your fitness journey!

Cheers to 2 years and for what the future holds!!!

With much love,
Chad & Ian

Thursday 7/13/17

A. Strength

Snatch Deadlift

4 x 3

B. Metcon

5 Rounds

7 HP Cleans (155/105)

13 Push Ups

15 Wall Balls (20/14)