10-22-18

Strength:

20 minutes to establish a 1RM clean

WOD:

3 rounds for time: *10 min cap

10 power clean 135/95#

15 toe to bar

75 double under (90 seconds)

L2: 115/80#, knee to tricep/armpit

L1: 95/65#, knee raise

JonMichael WeigelComment
10-20-18

Partner WOD:

2x200m farmers carry relay

50 calorie ski

30 dumbbell push press

10 rope climb

30 dumbbell push press

50 calorie ski

2x200m front rack carry

*During the ski, the non-skiing athlete must hold the dumbbells in the front rack for calories to be accumulated. During the push press, the non-push pressing partner must hang from a pullup bar for push presses to be accumulated.


JonMichael WeigelComment
10-19-18

Strength:

20 minutes to find 1RM back squat


WOD:

For time: *10 minute cap

200 double under (4 minutes of work)

15 cluster 155/105#

10 snatch

50 double under (1 minute of work)

L2: 135/95#

L1: 95/65#

JonMichael WeigelComment
10-18-18

Warmup:

Rowing technique


Intervals:

3k row (3-5 seconds slower/500m than last 5k pace)

5 minute rest

2k row (Last 5k pace)

3 minute rest

1k row (Target 5k pace)


JonMichael WeigelComment
10-17-18

Strength/Accessory:

30 strict pullup negatives (add weight if possible) *5 second negatives


WOD:

15 minute AMRAP:

10 kettlebell overhead walking lunge (5 right/5 left)

15 kettlebell swing 70/53#

200m run

*scale kettlebell as needed in order to do the overhead walking lunge

JonMichael WeigelComment
10-16-18

WOD:

“Fight Gone Bad”

3 rounds for reps, rest 1 minute between rounds:

1 minute wall ball shot 20/14# to 10/9'

1 minute sumo deadlift high pull 75/55#

1 minute box hop 20" (both guys and gals)

1 minute push press 75/55#

1 minute calorie row


JonMichael WeigelComment
10-15-18

Strength:

20 minute to establish a 1RM power clean


WOD:

5 rounds for time: *7 minute cap

3 deadlift 315/225#

6 toe to bar

9 lateral burpee over bar

*Scale deadlift as needed, the 3 reps need to be done unbroken.
L2: Knee to tricep/armpit/chest

L1: Knee raise

JonMichael WeigelComment
10-13-18

Partner WOD:

For time:

100 weighted box step over 50/35# dumbbell set, on 24x30/20/30”

50 burpee box over

*While 1 partner works, the other must hold a plank (with a proper hollow position)

JonMichael WeigelComment
10-12-18

Strength:

20 RM back squat

Interval:

2 rounds

1k row

-rest 1 minute

500m row

-rest 2 minutes

250m row

-rest 3 minutes

JonMichael WeigelComment
10-11-18

WOD:

For time: *15 minute cap

50 single under

40 dumbbell split snatch 50/35#

50 single under

30 toe to bar

50 single under

20 burpee over dumbbell

50 single under

20 dumbbell split snatch

50 single under

15 toe to bar

50 single under

10 burpee over dumbbell

50 single under

Accessory:

Pushup

3 minutes work

1 minute rest

2 minute work

1 minute rest

1 minute work

*Quality over quantity!

JonMichael WeigelComment
10-10-18

Mobility:

Improve your thoracic and overhead function

20 minute AMRAP:

15 sumo deadlift high pull

10 overhead squat

5 wall climb

*Workout starts with 75/55# on the bar. After each completed round, you must increase the load by 10/5#.

JonMichael WeigelComment
10-9-18

Strength:

10 rounds on a 90 second clock:

3 positional cleans (work at 70%)

High hang clean

Hang clean

Low hang clean

WOD:

3 rounds for time:

10 power clean 115/80#

10 box hop 30/24”

10 chest to bar pullup

Rest 2 minutes, then repeat

JonMichael WeigelComment
10-8-18

Open 16.4, 17.4

WOD:

13 minute AMRAP:

55 deadlift 225/155#

55 wallball shot 20/14# to 10/9’

55 calorie row

55 handstand pushup

Post WOD:

Unbroken hold series:

1 minute in each position

Hook grip held at the top of a deadlift

Front rack with a fully engaged grip

Overhead

Front rack

Hook grip held at the top of a deadlift

*Use a weight that you think you will be capable of doing each piece unbroken.

JonMichael WeigelComment
10-6-18

Teams of 2:

For time:

30 shoulder to overhead 155/105#

45 hang power clean

60 deadlift

75 calorie ski/ 75 toes to bar

At 15 minutes on the clock:

800 meter med ball run with partner

20 wall climb

400 meter med ball run with partner

10 wall climb

JonMichael WeigelComment
10-5-18

Strength:

Backsquat:

5 - 3 - 3 - 3 - 1 - 1 - 1 - 1 - 1

*Build from 60% to 95% of 1RM if possible

WOD:

“Amanda”

For time:

9-7-5

Muscle up (scale 2x1 dips)

Snatch 135/95#

L2: 115/80#, banded dip

L1: 95/65#, box dip

JonMichael WeigelComment
Know our "WHY"!!!

For those of you that want to know the "WHY" of our programming at Crossfit Cadre...take 36 minutes of your time to listen to this podcast!

https://soundcloud.com/philip-weigel-520850188/improvement-imminent-quality-vs-volume-100318

It's the FOUNDATION of our approach. QUALITY over quantity. More isn't better....BETTER is better.

If you are "cherry picking" workouts take note:

1) Growth doesn't happen in the comfort zone.

2)The "Cross" portion of CrossFit should be "Across". "Constantly varied functional movements executed at high intensity across broad time and modal domains”

Hence, a 5 minute WOD and a 35minute chipper are equally valuable!

3) "Scaling isn't failing!"

4) Follow the programming, do the work and results WILL follow!!!

JasonComment
10-4-18

WOD:

3 rounds for time:

15 double dumbbell push press 50/35#

20 V-up

15 double dumbbell power clean

*Scale dumbbells as needed in order to continue cycling repetitions.

Post WOD:

2k row

Set a pace on the rower and hold that pace exactly for the entire 2k. Do this at the pace that you would target for a 5k.

JonMichael WeigelComment
10-3-18

30 minute alternating OTM:

Max shuttle run (10 meter)

Max wall ball shot 20/14# to 10/9’

1 minute rest

L2: 14/12# to 10/9’
L1: 12/10# to 10/9’

JonMichael WeigelComment
10-2-18

Strength:

10x1 power clean (75-95%)

WOD:

7 minute AMRAP:

10 calorie row

10 burpee pullup

10 calorie row

10 burpee toe to bar

*Optional - Wear a weight vest.

JonMichael WeigelComment
10-1-18

Skill: 20 minutes to work on rope climbs.

Rope climb practice, work on getting knee to elbows with straight arms on the rope.

WOD: *9 minute cap

For time:

10-12-14-12-10

Handstand pushup

Power snatch 95/65#

*50 Double under to complete each round

L2: box pushup, 75/55

L1: bear puhup, 65/45#

JonMichael WeigelComment