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Sneak Peek Week Of June 17

Monday

High Heels

AMRAP 9:
10 Hang Squat Snatches (75/55)
30 Double-Unders

Do not drop a barbell with only single 10’s or 15’s on the sides! Bring to your waste and drop below the waste.

Scaling: Scale the barbell to an appropriate weight. Scale Snatches to cleans if needed. 2:1 singles for dubs may be performed.

Back Squat

On the Minute x 9:
1 Pausing Back Squat
1 Back Squat

Sets #1+2+3 – 60%
Sets #4+5+6 – 66%
Sets #7+8+9 – 72%

Purposefully placing our squats post-conditioning as we keep the loading on the lighter side. On the pausing squat, pause for a 2-count before standing. No pause on the second squat.

Masters:

High Heels

AMRAP 9:
10 Hang Squat Snatches (75/55)
30 Jump Ropes

Do not drop a barbell with only single 10’s or 15’s on the sides! Bring to your waste and drop below the waste.

Scaling: Scale the barbell to an appropriate weight. Scale Snatches to cleans if needed.

Back Squat

On the Minute x 9:
1 Pausing Back Squat
1 Back Squat

Sets #1+2+3 – 60%
Sets #4+5+6 – 66%
Sets #7+8+9 – 72%

Purposefully placing our squats post-conditioning as we keep the loading on the lighter side. On the pausing squat, pause for a 2-count before standing. No pause on the second squat.

Tuesday

Deadlifts

6 Sets of 2

We are looking to start in the 50-55% range, and finish in the area of 65-70%. On the moderate side, with a focus on sound positioning.

The Good Life

3 Rounds:
500 Meter Row
12 Burpees
21 Box Jumps (24″/20″)

Scaling: Burpees to a box. Box step ups. May scale the reps depending on ability.

Wednesday

Thruster

On the 2:00 x 6 Sets:
3 Thrusters (from the ground)

Set #1 – 60% of 1RM Clean and Jerk
Set #2 – 64%
Set #3 – 68%
Sets #4+5+6 – Build to a Heavy Set of 3.

Do Not Ghost Ride these thrusters! Bring back to the shoulders before letting go of the bar.

Chest Hair

For Time:
25 Thrusters (95/65)
400 Meter Run
25 CTB Pull-Ups
400 Meter Run
25 Thrusters (95/65)

Scaling: Scale the weight on the thrusters. Scale CTB pull ups to regular pull ups, banded pull ups, ring rows. Scale the reps/length of run as needed based on ability level. See a coach for more details. Intensity is always the last to be scaled!

Masters:

Deadlifts

6 Sets of 2

We are looking to start in the 50-55% range, and finish in the area of 65-70%. On the moderate side, with a focus on sound positioning.

The Good Life

3 Rounds:
500 Meter Row
10 Burpees
14 Box Jumps (24″/20″)

Scaling: Burpees to a box. Box step ups. May scale the reps depending on ability.

Thursday

19.4 Retest

For time:

3 Rounds

10 power snatches (95/65) Scale (65/45)

12 Bar facing burpees

Rest 3:00

3 rounds for time

10 Bar Muscle-Ups

12 Bar Facing Burpees

Scaling:Power Snatch- if going overhead is not an option, change this to power cleans

Finisher

Suns out, Guns out

3 sets

20 empty barbell half curls

20 empty barbell skull crushers

Friday

Tabata: 8 sets, :20 work/ :10 rest

Tabata 1- Plate ground to OH (RX+45/35) (Rx:35/25)

Tabata 2- Box Jump 24/20

Tabata 3- Bottom to bottom Air Squats (Hold at the bottom of each :20 second in an active air squat for the entire :10 second rest.)

Tabata 4- Bike for Calories

Tabata 5- Double KB Front Rack Hold (Rx+ 70/53) (Rx 53/35)

Rest 1 min between each Tabata.

Finisher:

Rump Pump

2 sets

10 KB split squat L Leg

10 KB split squat R Leg

10 KB Romanian Deadlifts

Masters

Tabata: 8 sets, :20 work/ :10 rest

Tabata 1- Plate ground to OH (RX+45/35) (Rx:35/25)

Tabata 2- Bottom to bottom Air Squats (Hold at the bottom of each :20 second in an active air squat for the entire :10 second rest.)

Tabata 3- Bike for Calories

Tabata 4- Plank hold

Rest 1 min between each Tabata.

Scaling: Scale the plate and KB to a manageable weight. Box jumps can be scaled to step ups.

Finisher:

Rump Pump

2 sets

10 KB split squat L Leg

10 KB split squat R Leg

10 KB Romanian Deadlifts

Saturday

PARTNER WORKOUT IN TEAMS OF 3…

FOR TIME

60 Power Cleans (RX+185/125)|(RX 135/95)

120 Pull-ups

360 Double Unders

120 Pull-ups

60 Power Cleans

COOL DOWN NOT FOR TIME: 400m Walk as a Team

Sneak Peek

Saturday June 22, 2019

CrossFit Murfreesboro – WOD

View Public Whiteboard

Warm-up

Metcon

Metcon (Time)

PARTNER WORKOUT IN TEAMS OF 3…

FOR TIME

60 Power Cleans (RX+185/125)|(RX 135/95)

120 Pull-ups

360 Double Unders

120 Pull-ups

60 Power Cleans

*P1 works while P2 and P3 rest. Power Cleans must be completed as “doubles” conga line style…P1 does 2 reps, then P2 does 2 reps, then P3 does 2 reps. Continue in this order until the set is completed. All other work can be shared between partners any way.

Scaling: Scale the Weight on the PC so that you all may share a bar in the fashion laid out.

Pullups can be scaled to banded pull ups or ring rows. 2:1 singles for Dubs.

Accessory

Metcon (No Measure)

COOL DOWN NOT FOR TIME:

400m Walk as a Team

WOD

Sneak Peek week of June 10, 2019

Sneak Peak Week of 6/10/19

Moday

Back Squats

On the 2:00 x 6 Sets:
On the 0:00… 3 Reps @ 79%
On the 2:00… 1 Rep @ 89%
On the 4:00… 3 Reps @ 82%
On the 6:00… 1 Rep @ 92%
On the 8:00… 3 Reps @ 85%
On the 10:00… 1 Rep @ 95%

Week three of three in this progression, increasing by 2% from last week.

Gymnastics is Fun

8 rounds for time:
4 Toes to Bar
2 Bar Muscle-Ups
1 Hang Power Snatch
1 Overhead Squat
1 Hang Squat Snatch

Weight on Barbell is approximately 70-75% of 1RM Hang snatch

Masters

Back Squats

On the 2:00 x 6 Sets:
On the 0:00… 3 Reps @ 79%
On the 2:00… 1 Rep @ 89%
On the 4:00… 3 Reps @ 82%
On the 6:00… 1 Rep @ 92%
On the 8:00… 3 Reps @ 85%
On the 10:00… 1 Rep @ 95%

Week three of three in this progression, increasing by 2% from last week.

Power Ranger

15 Power Cleans, 600m Run
10 Power Cleans, 400m Run
5 Power Cleans, 200m Run
Rx – 105/75

Scaling: Scale the Barbell to a weight that you can do the first 2 sets with only one break and the last set of 5 unbroken. Challenge yourself, but also look for the majority of your time spent running.

Tuesday

“On the 1:30” x 5:
1 Hang Power Clean
1 Power Clean

Power Ranger

15 Power Cleans, 600m Run
10 Power Cleans, 400m Run
5 Power Cleans, 200m Run
Rx – 155/105

Scaling: Scale the Barbell to a weight that you can do the first 2 sets with only one break and the last set of 5 unbroken. Challenge yourself, but also look for the majority of your time spent running. 135/85, 115/65

Wednesday

“Slap Happy” Part #1
In a 5:00 Window…
100 Double-Under Buy-In
Time remaining, AMRAP:
12 Overhead Squats (95/65)
4 Burpee Box Jump Overs (24″/20″)

Rest 5:00

“Slap Happy” Part #2
In a 5:00 Window…
100 Double-Under Buy-In
Time remaining, AMRAP:
8 Overhead Squats (115/85)
4 Burpee Box Jump Overs (24″/20″)

Rest 5:00

“Slap Happy” Part #3
In a 5:00 Window…
100 Double-Under Buy-In
Time remaining, AMRAP:
4 Overhead Squats (135/95)
4 Burpee Box Jump Overs (24″/20″)

Scaling: 2:1 singles for dubs. Scale the weight on the OHS for your ability. Increase weight each round if able. Scale BJO to step ups and step downs. Scale the height of your box or step by turning box or stacking plates instead of a box.

Body Armor

As time allows

3 “Giant” Sets:
10 Barbell Rows
Max Pushups
25 Weighted Sit-Ups
Rest 2:00 between sets.

Masters:

Pull up Program:

1 set Max Pull Ups

This is test week!!! Let’s see your progress over this program cycle. If you took a video or picture of how you did the first attempt, take a video this time and compare. After completing one full effort attempt of a regular strict pull up, do max set of ring rows if unable to get chin above bar for at least one rep.

Mark your progress and rejoice in the little wins!

WOD

3 sets:

15, 12, 9

KB swings

Wallballs

Thursday

Pull up Program:

1 set Max Pull Ups

This is test week!!! Let’s see your progress over this program cycle. If you took a video or picture of how you did the first attempt, take a video this time and compare. After completing one full effort attempt of a regular strict pull up, do max set of ring rows if unable to get chin above bar for at least one rep.

Mark your progress and rejoice in the little wins!

Bergeron Beep Test

EMOM for as Long as Possible

7 Thrusters (75/55 lb)

7 Pull-Ups

7 Burpees

Friday

5×6 Deadlift

Rest 1:30 between sets

First set light, then building to a moderate heavy

WOD For Time:

13-11-9-7-5-3

Deadlift (155/105)

Box Jumps 24”/20”

Scaling: Scale the deadlift so that it is challenging, but you could complete the 13 and 11 in two sets and then go unbroken the remainder of the sets.

Flexy Friday

Masters

5×6 Deadlift

Rest 1:30 between sets

First set light, then building to a moderate heavy

WOD For Time:

13-11-9-7-5-3

Deadlift (155/105)

Box Jumps 24”/20”

Scaling: Scale the deadlift so that it is challenging, but you could complete the 13 and 11 in two sets and then go unbroken the remainder of the sets.

Flexy Friday:

Saturday

Partner WOD:

20 min AMRAP
400 M run

60 Situps

40 DB Snatch (50/35)

Sneak Peek

Saturday June 15, 2019

CrossFit Murfreesboro – WOD

View Public Whiteboard

Warm-up

Metcon

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP

With a Partner:

400 M run

60 Situps

40 DB Snatch (50/35)

Scaling: scale the DB weight as needed.

If we are not running today, we can row 600M each.

Mobility

WOD

Masters Friday June 14, 2019

CrossFit Murfreesboro – Master Class

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Warm-up

Weightlifting

Deadlift (5×6)

5×6 Deadlift

Rest 1:30 between sets

First set light, then building to a moderate heavy

Metcon

Metcon (Time)

For Time:

13-11-9-7-5-3

Deadlift (155/105)

Box Jumps 24″/20″

Scaling: Scale the deadlift so that it is challenging, but you could complete the 13 and 11 in two sets and then go unbroken the remainder of the sets.

Mobility

Flexy Friday:

1. Puppy Pose – 1:00

2. Shoulder to Floor – 1:00/each

3.Pigeon Pose – 1:00/each

4. Butterfly – 1:30

5. Pike – 1:00

6. Low Dragon 1:00 each side

WOD

Friday June 14, 2019

CrossFit Murfreesboro – WOD

View Public Whiteboard

Warm-up

Weightlifting

Deadlift (5×6)

5×6 Deadlift

Rest 1:30 between sets

First set light, then building to a moderate heavy

Metcon

Metcon (Time)

WOD For Time:

13-11-9-7-5-3

Deadlift (155/105)

Box Jumps 24″/20″

Scaling: Scale the deadlift so that it is challenging, but you could complete the 13 and 11 in two sets and then go unbroken the remainder of the sets.

Mobility

Flexy Friday:

1.Puppy Pose – 1:00

2. Shoulder to Floor – 1:00/each

3.Pigeon Pose – 1:00/each

4. Butterfly – 1:30

5. Pike – 1:00

6. Low Dragon- 1:00 each

WOD

Sneak Peek Week Of June 3, 2019

Monday

Back squats

Bel Air

AMRAP 15:
40 Double-Unders
20 Dumbbell Hang CJ (50/35)
40 Double-Unders
20/15 Calorie Row

Switch DB arm every 5 reps.

Scaling: 2:1 singles for dubs. Scale the DB weight so that you could complete the DB unbroken (Switching every 5)

Masters:

Back squats

Bel Air

AMRAP 12:
40 Single under jump rope
20 Dumbbell Hang CJ (35/20)
40 Single under jump rope
20/15 Calorie Row

Tuesday

5 Weighted Pull Ups

5 Front Squats

Alternating OTM x 10 (5 Rounds of each)
Odd – 5 Weighted Pull-Ups
Even – 5 Front Squats

All squat repetitions are taken from the rack, and a dip belt is preferred for the weighted pull-ups. A lighter dumbbell between the thighs or ankles also works here.

“Death Race”

5 Rounds:
15/10 Calorie Assault Bike
10 Burpees

Scaling: Beginning Athletes may choose to scale the rounds.  A good goal would be 3 rounds with high intensity.

Body Armor

3 Giant Sets:
50′ DB OH Walking Lunge (left arm)
10 Single DB Stiff-Legged DL (left arm)
50′ DB OH Walking Lunge (right arm)
10 Single DB Stiff-Legged DL (right arm)
21 GHD Sit-Ups
Rest 2:00 between sets.

Scaling: GHD is scaled to weighted ab mat sit ups or ab mat sit ups. Talk to the coach about scaling reps as needed.

Wednesday

Body Armor or included in warm up:

3 Sets:
30 Banded Pull Aparts
30 Banded Push Downs  

Push Jerks

5 Sets of 2: 
Pausing Push Jerk
1s Pause in Dip, and Catch

Followed by…

5 Sets of 1:
Push Jerk

Karen

For time:

150 wallball shots (20/14 to 10’ and 9’)

Making sure that all reps the squat is below parallel, and the wall ball is hitting the appropriate target each time.

Scaling: This classic benchmark contains a high volume of a light weightlifting movement. Choose a load that allows you to hang on for large sets. Pacing and strategic rest periods will be required in order to set your best time.

Masters:

Body Armor or included in warm up:

3 Sets:
20 Banded Pull Aparts  
20 Banded Push Downs  

Push Jerks

5 Sets of 2: 
Pausing Push Jerk
1s Pause in Dip, and Catch

Followed by…

5 Sets of 1:
Push Jerk

Karen

Thursday

“Adderall”

Part #1 – In a 10:00 Window:
Run 1 Mile (1600 Meters)
Time Remaining, Max Power Clean and Jerks (115/80) RX+(135/95)

— Rest 3:00 —

Part #2 – In a 7:00 Window:
Run 800 Meters
Time Remaining, Max Power Snatches (95/65) Rx+(115/80)

— Rest 3:00 —

Part #3 – In a 4:00 Window:
Run 400 Meters
Time Remaining, Max Thrusters (75/55) RX+(95/65)

If we are not running today due to medical conditions, row for the same distances.

Scale the barbell as need. 

We are only scoring the total reps completed on the barbell!

Body Armor

3 Sets:
30 Glute Bridges
200 Meter Double KB Carry
Rest 2:00 between.

Friday

Deadlifts and Rowing

Alternating On the Minute x 10:
Minute 1 – 15/12 Calorie Row
Minute 2 – 5-4-3-2-1 Deadlifts
“Jelly Belly”

50 AbMat SU, 25 Cal Assault Bike, 10 Deadlifts
40 AbMat SU, 20 Cal Assault Bike, 8 Deadlifts
30 AbMat SU, 15 Cal Assault Bike, 6 Deadlifts
20 AbMat SU, 10 Cal Assault Bike, 4 Deadlifts
10 AbMat SU, 5 Calorie Assault Bike, 2 Deadlifts

Rx Barbell – 275/185

Scaling: Barbell 245/155, 225/125, 185/100….

For beginners, reps may be scaled for the bike, talk to the coach about scaling. 20, 15, 10, 5, 5 is a suggestion. Sit up reps may be scaled too. Try to complete all deadlift reps with good form at a weight manageable to you that is guided by the coach.

Flexy Friday

Masters:

5 Weighted Pull Ups

5 Front Squats

Alternating OTM x 10 (5 Rounds of each)
Odd – 5 Weighted Pull-Ups
Even – 5 Front Squats

All squat repetitions are taken from the rack, and a dip belt is preferred for the weighted pull-ups. A lighter dumbbell between the thighs or ankles also works here.

“Death Race”

3 Rounds:
15/10 Calorie Assault Bike
10 Burpees

Flexy Friday



Saturday:

TBD

Sneak Peek

Saturday, May 25th, 2019

CrossFit Murfreesboro – WOD

View Public Whiteboard

Warm-up

Metcon

Metcon (Time)

For Time

Buy-In:

400 meter Run

Then, 5 Rounds of:

10 Lunges

10 Air Squats

10 Sit-Ups

8 Burpees

Cash-Out:

400 meter Run

WOD