31 December 2015

Friday 1 January

Happy New Year!!!

AMRAP - "Bottom to bottom tabata squat"
8 rounds: 
20 seconds of air squats
10 seconds resting in bottom of squat

then

5 rounds
1 minute plank hold
30 seconds rest
1 minute handstand hold
30 seconds rest


30 December 2015

Thursday 31 December

Extended Muscle Up Progression

Amanda
9-7-5
Muscle-ups
Snatch (135/95)

Wednesday 30 December

Front Squat (5x4)

5 RFT
15 Wallball Shots
10 Deadlifts (185/125)
5 Handstand Push-ups

29 December 2015

Tuesday 29 December

10 min EMOM
1 Snatch Pull
1 High Hang Squat
1 Squat Snatch

3 RFT
400m Run
15 Power Snatch (95/65)
15 Chest-to-Bar Pull-ups

27 December 2015

Monday 28 December

24min EMOM
1st: 30 Double Unders
2nd: 15 KBS (53/35)
3rd: 15 HRPU (feet on 45# plate)

4min AMRAP
20 Double Unders
10 KBS (53/35)

26 December 2015

Saturday, 26 December

A make-up for the rained-out classes yesterday will be at 1700 today.  12 Days of Christmas WOD!!!  The gym will be open from 1700-1900. 

24 December 2015

Friday 25 December

Merry Christmas!!!! To celebrate we'll be doing a 12 Days of Christmas WOD

For time:
1 Squat Snatch (135/95)
2 Jerks
3 Squat Cleans
4 HSPU
5 Burpees
6 Box Jumps (36)
7 KBS (53/35)
8 KB Snatches
9 KB SDHP
10 Push-ups
11 Pull-ups
12 Muscle-ups

23 December 2015

Thursday 24 December

Push Press
Start with bar, add only 5/10# per set, find 5RM

J.T. for time
21-15-9
Handstand Push-ups
Ring Dips
Push-ups

22 December 2015

Wednesday 23 December

Paused Front Squat 4x6 w/3sec pause

METCON for time
800m Run
100m Farmers Carry (45/35 each side)
100 Hollowbody Rocks
50m Bear Crawl
50m Overhead Barbell Lunge (45/35)
25 Pull ups
50m Overhead Barbell Lunge (45/35)
50m Bear Crawl
100 Hollowbody Rocks
100m Farmers Carry (45/35 each side)
800m Run

21 December 2015

Tuesday 22 December

Deadlift 4x4

14 min AMRAP
10 Toes-to-bar
10 Box Jumps (24/20)
10 Thrusters (115/75)


20 December 2015

Monday 21 December

Snatch Balance
5-5-3-3-1-1

METCON
4RFT
40 Double Unders
20 Wall Ball Shots
10 Front Squats (115/75)



17 December 2015

Friday 18 December

STRENGTH
1 Rep Max Overhead Squat 

METCON
8 Minute EMOM:
5 Thrusters (115 / 75#)
Ring Dips

MOBILITY
Glute rolling with ball or foam roller.


16 December 2015

Thursday 17 December

STRENGTH
1 Rep Max - Clean and Jerk
  
METCON
5 Rounds for Time:
200m Run
20 Air Squats
15 Sit-ups
10 Push-ups

EXTRA CREDIT
50 Russian Twists (53 / 35#)

15 December 2015

Wednesday 16 December

STRENGTH
1 Rep Max - Bench Press

METCON
3 RFT:
800M run
30 KBS (72/54)
30 Pull-ups 


14 December 2015

Monday 14 December

STRENGTH
1 rep max Back Squat

METCON
15:00 AMRAP
20 pull-ups
10 T2B
400m Run

MOBILITY
Shoulders / Upper Back 

10 December 2015

Friday 11 December

STRENGTH
1x Behind the Neck (BTN) Snatch Grip Push Jerk + 3x Overhead Squat Complex 
(% based on Snatch 1RM): 4x1 (70%) 

METCON
3 rounds for Time:
15 Hang Power Cleans (115 / 75#)
15 Burpees

MOBILITY
Quad Smashing w/ Kettlebell.

09 December 2015

Thursday 10 December

STRENGTH
Clean and Jerk: 1x2 +1(75%)1x1+1 (80%)3x1+1 (85%)
 Clean Pull: 3x2 (90%)

METCON
3 rounds for Time:
400m Run
20 Toes to Bar
20 Push-Ups

EXTRA CREDIT
30 Turkish Get-Ups (53 / 35#)

08 December 2015

Wednesday 9 December

WINTER THROWDOWN

The fun starts at 1800. Come out and compete against the best CrossFitters Al Udeid has to offer.  Each athlete will compete in 3 events and scores are calculated across all events. The Top 3 performers will receive a free t-shirt. Participate is free.  See tomorrow!

3 Events for Time: 
1) Run 400
    40 Double Unders(80 Singles)
    Run 400
    30 Double Unders(60 Singles)
    Run 400
    20 Double Unders(40 Singles)

2) Max Snatch in 10 Min (Scale: Max 2Rep OHS from rack)

3) 21-15-9
    Wall Ball Med Cleans (20 / 14#) ( Wall Ball must be cleaned every time)
    Double KB Deadlift (53 / 35#) Option to go to 70 / 53#
    CASH OUT: 30 Burpees

07 December 2015

Tuesday 8 December

STRENGTH
Snatch  1x2 (75%)1x1 (80%)3x1 (85%)

METCON
AMRAP: 5:00
30 Double Unders
15 Power Snatches (75 / 55#)

EXTRA CREDIT
For Time:
100 Ab-mat Situps


06 December 2015

Winter Throwdown

Join us for our Winter Throwdown Event on Wednesday, 9 December starting at 1800. Come out and compete against the best Crossfitters Al Udeid has to offer.  Each athlete will complete 3 events and scores are calculated across all events.  The Top 3 performers will receive a free t-shirt.  Participation is free.  See you Wednesday!

Monday 7 December

STRENGTH
Back Squat: 1x6 (60%), 1x4 (70%), 1x3(80%) 1x2 (85%), 1x1 (95%), 1x1 (100%)

METCON
Modified Crossfit Baseline
For Time:
400m Run (modified from 500m Row)
40 Air Squats
30 Ab-mat Situps
20 Push-Ups
10 Pull-Ups

MOBILITY
Triceps Smashing with the Barbell

03 December 2015

Friday 4 December

STRENGTH
1x Behind the Neck (BTN) Snatch Grip Push Jerk + 2x Overhead Squat Complex (% based on Snatch 1RM): 4x1 (85%) 

METCON
Alternating EMOM 20:00
EVEN (0, 2, 4, etc…)
DL / PC / PJ Complex (115 / 75#)
9 Deadlifts
6 Power Cleans
3 Push Jerks

ODD (1, 3, 5, etc…)
10m Sprint
10m Back Peddle
10m Sidestep
10m Crossovers (Carriocas)

MOBILITY
Use the foam roller on Lats and Back.

02 December 2015

Thursday 3 December

STRENGTH
Clean and Jerk: 2+1 (60%), 2+1 (65%), 2+1 (70%), 2+1 (75%), 2+1 (80%), 2+1 RM
Clean Pull: 1x3 (100%), 1x3 (105%), 2x3 (110%)

METCON
For Time:
21-15-9
Deadlift (225 / 205#)
Pull-Ups

EXTRA CREDIT
For Time: 50 Toes to Bar


01 December 2015

Wednesday 2 December

STRENGTH
Bench Press: 5x3 (80% +10lbs) 

METCON
In 30min complete:
400m Farmer’s Carry (90 / 50#)
In the remaining time complete AMRAP:
5 Handstand Push-Ups
1 Tire Flip (each athlete picks their own tire) 
10 Snatches (115 / 75#)
40 Double Unders (3:1 Singles)

MOBILITY
Oblique / High Quad Mobility

30 November 2015

Tuesday 1 December

STRENGTH
Snatch: 1x3 (60%), 1x3 (65%), 1x2 (70%), 1x2 (75%), 1x2 (80%), 2RM
Snatch Pull: 1x3 (100%), 1x3 (105%), 2x3 (110%)

METCON
3 rounds for time:
400m Run
20 Burpees

EXTRA CREDIT
40 Kettlebell Snatch –Alternating (53 / 35#)

29 November 2015

Monday 30 November

STRENGTH
Back Squat: 7x3 (80%)

METCON
6 rounds for time:
400m Run (no slower than 10 sec faster than your PT test pace)
30 Ab-mat Sit-Ups
1 min rest between each round.

MOBILITY
Psoas Smashing w/ Kettlebell or Blue Ball

26 November 2015

Friday 27 November

STRENGTH
1x Behind the Neck (BTN) Snatch Grip Push Jerk + 3x Overhead Squat Complex (% based on Snatch 1RM): 4x1 (80%) 

METCON
AMRAP: 6min
5 Power Cleans (BW)
10 Deadlifts (BW)

MOBILITY
Overhead Mobility: Keg Drill

25 November 2015

Thursday 26 November

Happy Thanksgiving!!!!!

STRENGTH 
Clean and Jerk: 3+1 (60%), 3+1 (65%), 2+1 (70%), 2+1 (75%), 3x2+1 (80%)


METCON
“Thanksgiving with The Girls”
In todays WOD we will have a typical holiday and visit a few family and friends houses to help them celebrate their unique traditions. You will have a partner and each person will complete all reps. You cannot move on to the next “house” until both you and your partner have eaten your full serving at the previous “house”.

For Time:
Angie's House
20 Pull-ups 
20 Push-ups 
20 Sit-up (abmat)s
20 Air Squats 

Helen's House
400 m Run 
21 Kettlebell Swings 53/35 lbs
12 Pull-ups 

Fran's House
15 Thrusters 95/65 lbs

Nancy's House
400 m Run 
15 Overhead Squats 95/65 lbs

Grace/Isabel's House
20 Ground To Overheads 95/65 lbs

Kelly's House
400 m Run 
30 Box Jump (24/20 in.)
30 Wall Balls 20/14 lbs

24 November 2015

Wednesday 25 November

STRENGTH
Bench Press: 5x3 (80% +5lbs)

METCON
800m Run
50 Pull-Ups
400m Medball Run (20 / 14#)
60 Russian Kettlebell Swings (53 / 35#)
200m Sprint
70 Ring Push Ups
100m Farmer’s Carry (90 / 50#)
80 Front Squats (95 / 55#)
50m Bear Crawl

MOBILITY
Shoulder Stretch: Bully Stretch 
Front Rack Mobility

23 November 2015

Tuesday 24 November

STRENGTH
Snatch: 1x3 (60%), 1x3 (65%), 1x2 (70%), 1x2 (75%), 3x2 (80%)
Snatch Pull: 2x3 (100%), 2x3 (105%)

METCON
AMRAP: 8 min
12 Clean and Jerk (95 / 55#)
200m Run

EXTRA CREDIT
40 Turkish Get Ups (53 / 35#)

A Special Thank You

All,

A former member and coach was a contractor here.
That person is leaving, but left us a goodbye gift:

1 Rogue box
2 wall balls 1 - 12 lbs. and 1 - 16 lbs.
2 Rogue kettlebells 1 - 25 lbs. and 1 - 53 lbs.
2 sets of  bumper plates 1 - 10 lbs set and 1 - 25 lbs. set.

Whomever you are thank you for supporting the box.

22 November 2015

Monday 23 November

STRENGTH
Back Squat: 3x1 (90%)
Pendlay Rows: 5x3 (Same Weight each set, +5 lbs from weight used last week)

METCON
“Helen”
3 rounds for time:
400m Run
21 Kettlebell Swings (American) (53 / 35#)
12 Pull-Ups

MOBILITY
Roll Out Quads: 5 min
Roll Out Lower Back and Hips

19 November 2015

Friday 20 November

STRENGTH
1x Behind the Neck (BTN) Snatch Grip Push Jerk + 4x Overhead Squat Complex 
(% based on Snatch 1RM): 4x1 (75%) 

METCON
3 rounds for time:
50 Air Squats
20 Toes to Bar
50m Lunge w/ a Plate Overhead (45 / 25#)

MOBILITY
Lacrosse Ball Smashing on the Lower Back

18 November 2015

Thursday 19 November

STRENGTH
Clean and Jerk: 3+1 (60%), 3+1 (65%), 2+1 (70%), 4x2+1(75%)
Clean Pull: 4x3 (100%)

METCON
5 rounds for time:
20 double unders (3:1 singles)
10 Pistols (alternating)
5 Handstand Push-Ups

EXTRA CREDIT
4 X 200m Sprints (1:2 work to rest ratio)

17 November 2015

Wednesday 18 November

STRENGTH
Bench Press: 5x3 (80%)

METCON
800m Run
30 Pull-Ups
25 SDHP (75 / 45#)
20 Abmat Sit-Ups
5x 100m Sprint (1: 1.5 work:rest)
20 Abmat Sit-Ups
25 SDHP (75 / 45#)
30 Pull-Ups
800m Run

MOBILITY
Overhead Mobility: Keg Drill


16 November 2015

Tuesday 17 November

STRENGTH
Snatch: 1x3 (60%), 1x3 (65%), 1x2 (70%), 3x2 (75%)
Snatch Pull: 3x4 (100%)

METCON
AMRAP: 9 Min
5 Wall Balls (20 / 14#)
10 Med Ball Cleans (20 / 14#)
100m Sprint

EXTRA CREDIT
100 Abmat Sit-Ups

15 November 2015

Monday 16 November

The morning class has moved back to 0500

STRENGTH
Back Squat: 6x5 (75%)

METCON
7 Rounds for time:
Thruster
Pull-Up

MOBILITY
Triceps Smashing with the Barbell

12 November 2015

Friday 13 November

STRENGTH
1x Behind the Neck (BTN) Snatch Grip Push Jerk + 4x Overhead Squat Complex (% based on Snatch 1RM): 4x1 (70%) 

METCON
8 min EMOM:
20 Sledgehammer Strikes
10 Air Squats

MOBILITY
Quads: Roll out on the foam roller

Don't forget to sign up for the EOD 130 Memorial Workout on Saturday, 21 November. 

11 November 2015

Thursday 12 November

STRENGTH
Clean & Jerk: 2+1 (60%), 2x2+1 (65%), 3x2+1 (70%)
Clean Pull: 2x2 (90%), 2x2 (95%)

METCON
Death by Front Squats (185 / 135)

EXTRA CREDIT
Complete 30 Handstand Push-Ups

10 November 2015

Wednesday 11 November

STRENGTH
Bench Press: 5x5 (75%)

METCON
For Time:
800m Run
30 Pull-Ups
25 SDHP (75 / 45#)
20 Abmat Sit-Ups
5x 100m Sprint (1: 1.5 work:rest)
20 Abmat Sit-Ups
25 SDHP (75 / 45#)
30 Pull-Ups
800m Run

MOBILITY
Hips: Samson Stretch
Lacrosse Ball Smashing on the Hip and Glute


09 November 2015

Tuesday 10 November

STRENGTH
Snatch: 1x2 (60%), 2x2 (65%), 3x2 (70%)
Snatch Pull: 2x2 (90%), 2x2 (95%)

METCON
Tabata: Push Press and HR Push Up
Alternating Movements:
Push Press (75 / 45#)
HR Push Up
Buy-Out: 400m Run

EXTRA CREDIT
3x10 Strict Ring Dips. Athletes should focus on full range of motion and avoid kipping.

08 November 2015

Monday 9 November

ANNOUNCEMENT: The 0500 class has moved to 0530

STRENGTH
Back Squat: 5x2 (85%)
Pendlay Rows: 5x3 (Same weight each set, +5 lbs from weight used last week)

METCON
Buy In: 15 Power Cleans (135 / 95#)
10 Rounds for Time:
5 Chest to Bar Pull-Ups
10 Double Under
Buy Out: 15 Power Cleans (135 / 95#)

MOBILITY
Shoulder Stretch: Bully Stretch
Front Rack Mobility

05 November 2015

Friday 6 November

STRENGTH
1x Behind the Neck (BTN) Snatch Grip Push Jerk + 4x Overhead Squat Complex
(% based on Snatch 1RM): 1x1 (65%), 1x1 (70%), 1x1 (75%), 1x1 (80%), 1x1 (Max)

METCON
4 Round for Time:
100m Farmer’s Carry (A plate per Hand) (90 / 50#)
10 Air Squats
10 Pull-Ups
5 Toes to Bar

04 November 2015

Thursday 5 November

STRENGTH
3-Position Clean (Floor, Below the Knee, Above the Knee) + 1 Jerk
1x1+1 (60%), 1x1+1 (65%), 1x1+1 (70%), 1x1+1 (75%), 1x1+1 (80%), 1x1+1 Max Attempt for the day

Clean Pull: 4x3 (100%)

METCON
10 min EMOM
50m Sprint
5 Box Jumps (24 / 20in)

EXTRA CREDIT
4x10 Back Extensions


03 November 2015

Wednesday 4 November

STRENGTH
Bench Press: 5x5 (70%)

METCON
6 rounds for time:
400m Run
15 Hang Power Snatch (75 / 45#)
15 Back Squat (75 / 45#)
15 Abmat Sit-ups

02 November 2015

Tuesday 3 November

STRENGTH
3-Position Snatch (Floor, Below the Knee, Above the Knee)
1x1 (60%), 1x1 (65%), 1x1 (70%), 1x1 (75%), 1x1 (80%), 1x1 Max Attempt for the day

Snatch Pull: 4x3 (100%)

METCON
Tabata: Handstand Push-Ups
Tabata: V-Ups

EXTRA CREDIT
For Time: 100 Abmat Situps. 

01 November 2015

Monday 2 November

STRENGTH
Back Squat: 5x7 (70%)
Pendlay Rows: 5x3 (Same Weight each set, +5 lbs from weight used last week)

METCON
AMRAP 5:00
3 Deadlifts (275 / 205#)
7 Push Press (115 / 75#)

29 October 2015

Friday 30 October

STRENGTH
1x Behind the Neck Snatch Grip Push Jerk + 4x Overhead Squat Complex 
(% based on Snatch 1RM): 1x1 (60%), 1x1 (65%), 1x1 (70%), 1x1 (75%), 1x1 (80%)


METCON
3 RFT: 
400m Pumpkin Run (20/14)
10 One Arm Skull Snatches (53/35)
20 Werewolf Runs





28 October 2015

Thursday 29 October

STRENGTH
3-Position Clean (Floor, Below the Knee, Above the Knee) + 1 Jerk: 
1x1+1 (60%), 1x1+1 (65%), 1x1+1 (70%), 3x1+1(75%)

Clean Pull: 3x2 (95%), 3x2 (100%)


METCON
AMRAP: 5:00
5 Power Cleans (115 / 75#)
10 Over the Bar Burpees
20 Double Unders (3:1 ratio for sub)

EXTRA CREDIT
Tabata
Russian Kettlebell Swings (53 / 35#)


27 October 2015

Wednesday 28 October

STRENGTH
Bench Press: 5x8 (65%)

METCON
For Time: 
20 Handstand Push-Ups
40 Toes to Bar
800m Run
60 Push Presses (75 / 55 #)
150 Double Unders

26 October 2015

Tuesday 27 October

STRENGTH
3-Position Snatch (Floor, Below the Knee, Above the Knee): 1x1 (60%), 1x1 (65%), 1x1 (70%), (3x1 (75%)

Snatch Pull: 3x2 (95%), 3x2 (100%). 

METCON
AMRAP 8:00
10 Abmat Sit-Ups
8 Push Ups
6 Pull-Ups

EXTRA CREDIT
3 x 1min Plank (1 min rest between sets)

25 October 2015

Monday 26 October

STRENGTH
Back Squat: 7x3 (80%)
Pendlay Rows: 5x3 (Same Weight each set, +5 lbs from weight used last week)

METCON
For Time:
“Grace” 
30 Clean and Jerks (135 / 95#)

22 October 2015

Friday 23 October

STRENGTH
1x Behind the Neck (BTN) Snatch Grip Push Jerk + 4x Overhead Squat Complex (% based on Snatch 1RM): 1x1 (55%), 1x1 (60%), 1x1 (65%), 1x1 (70%), 1x1 (75%)

METCON
For Time:
Overhead Squat (95 / 65#)
Burpees

21 October 2015

Thursday 22 October

STRENGTH
3-Position Clean (Floor, Below the Knee, Above the Knee) + 1 Jerk: 1x1+1 (60%), 1x1+1 (65%), 4x1+1 (70%)

Clean Pull: 3x2 (90%), 3x2 (95%)

METCON
5 rounds for time:
7 deadlifts (315 / 205#)
7 Ring Dips

EXTRA CREDIT
40 Turkish Get-Ups (53 / 35#)

20 October 2015

Wednesday 21 October

STRENGTH
Bench Press: 5x8 (60%)

METCON
Filthy Fifty For Time (time cap 40 min):
50 Box Jumps (24 / 20)
50 Jumping Pull-Ups
50 Kettlebell Swings (53 / 35#)
50 Steps Walking Lunges
50 Knees to Elbows
50 Push Press (45 / 35 #)
50 Abmat Sit Ups
50 Wall Ball Shots (20 / 14#)
50 Burpees
50 Double Unders

19 October 2015

Tuesday 20 October

STRENGTH
3-Position Snatch (Floor, Below the Knee, Above the Knee): 1x1 (60%), 1x1 (65%), 4x1 (70%)

Snatch Pull: 3x2 (90%), 3x2 (95%)

METCON
AMRAP 5:00
10 Wall Balls (20 / 14#)
12 Russian Kettlebell Swing (53 / 35#)

EXTRA CREDIT
100 Abmat SItups


18 October 2015

Monday 19 October

STRENGTH
Back Squat: 4x10 (65%)
Pendlay Rows: 5x3

METCON
AMRAP 8:00
10 Jumping Back Squats (65 / 45#)
8 Pull-Ups

15 October 2015

Friday 16 October

STRENGTH
Front Squat: 1RM

METCON
In celebration of max outs be complete
“Fran”
21-15-9
Thruster (95 / 65#)
Pull-Ups

14 October 2015

12 October 2015

Tuesday 13 October

STRENGTH
Strict Press: 1RM

METCON
3 rounds for time (10 min time cap):
100 singles
20 Push Ups
20 Sit Ups

EXTRA CREDIT
15min Mobility Work  (Focus on Shoulders and Hip Flexors)

Monday 12 October

STRENGTH
Back Squat: 1RM


METCON
3 rounds, each for time (score is the slowest round):
25 Burpees
1:30 sec rest between each round.

08 October 2015

Friday 9 October

STRENGTH
Push Jerk: 5-5-5-5-5; Start at 65% and increase weight each set

METCON
For Distance: Run 20min. 

07 October 2015

Thursday 8 October

STRENGTH
Back Squat: 1x5 (60%), 1x5 (70%), 2x5 (75%)

METCON
For time:
100 Kettlebell Swing (35#)
EMOM 5 Strict Pull-Ups

06 October 2015

Wednesday 7 October

SKILL
Snatch Complex: 1x Snatch Pull, 1x Power Snatch, 1x Squat Snatch
1x1 (50%), 1x1 (60%), 1x1 (70%), 1x1 (75%), 1x1 (70%)

Clean Grip Deadlift to the Knee (3 sec pause @ knee): 
1x3 (60%), 1x3 (70%), 1x3 (80%), 1x3 (90%), 1x3 (95%)

METCON
“Penny”
For time (With a 15min time cap):
100 Pull-Ups

05 October 2015

Tuesday 6 October

STRENGTH
Deadlift: 5x3 (65%)

METCON

AMRAP 4:00
10 Push-Ups
10 Abmat Sit-Ups
30 Sec REST

AMRAP 4:00
5 Dive Bomber Push-Ups
5 Leg Raises

Monday 5 October

STRENGTH
Front Squat: 1x5 (65%), 1x5 (70%), 1x5 (75%)

METCON
3 rounds for time:
400m Run
21 Push Press (75 / 55#)
9 Over the Bar Burpees


01 October 2015

Friday 2 October

STRENGTH
Back Squat: 1x5 (60%), 1x3 (70%), 1x2 (80%), 1x2 (90%), 1x1 (95%), 1x1 (103%)

METCON
6 rounds for time:
50m Sprint
10 Burpees
50m Sprint
15 SDHP (75 / 45#)
1:00 Second Rest

New t-shirts, women's tanks, and jump ropes have arrived. They're $25 each. See Barry if you'd like to purchase a shirt or jump rope (or both).