Monthly Archives: May, 2016

5.31.2016

May 31st, 2016 Posted by WOD No Comment yet

CrossFit Citadel – CrossFit

Warm-up

Crossfit Warm-up (No Measure)

Run 400 meters

then..

2 Rounds for Quality:

10 GH Back Extensions

10 Sit-ups

5 Dips or 10 Push-ups

5 Pull-ups

Weightlifting

Seated Shoulder Press

Every 3 minutes, for 15 minutes (5 sets):

Seated Shoulder Press x 8 reps @ 2111
Use the time between sets to stretch calves and hip flexors.

Metcon

Metcon (AMRAP – Rounds and Reps)

Rx

Complete as many rounds and reps as possible in 10 minutes of:

5 Strict Handstand Push-Ups

5 Strict Pull-Ups

20 Russian KB Swings blue/purple

Scaled

Complete as many rounds and reps as possible in 10 minutes of:

10 Handstand Push-Ups or 10 L-Seated DB Press (heavy)

10 Strict Banded Pull-Ups or Ring

Rows

20 Russian KB Swings purple/yellow

Rx+

Complete as many rounds and reps as possible in 10 minutes of:

10 Strict Handstand Push-Ups

10 Strict Pull-Ups

20 Russian Kettlebell Swings black/blue

Auxillary

ROMWOD (No Measure)

Complete today’s ROMWOD

“Murph”

May 28th, 2016 Posted by WOD No Comment yet

CrossFit Citadel – CrossFit

Warm-up

Animal Instincts (No Measure)

Crab Crawl x 30 feet

Duck Walk x 30 feet

Inch Worms x 30 feet

Bear Crawl x 30 feet

Couch Stretch x 2 minutes/leg

Metcon

Rx(+): Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
Note: Rx+ if you wear a 20# vest during the entire WOD.

Scale: Metcon (Time)

OPTION 1:

Partner Rx

In teams of two, one partner working at a time, complete the following for time:

1 mile run*

then

100 pull ups

200 push ups

300 squats

(partition pull-ups, push-ups, and squats as you see fit)

then

1 mile run*

*Team will run together, wait for last teammate to enter gym before starting/ending body weight movements. If performing a 5-10-15 for 20 rounds format, partners can alternate movements to move quickest.

OPTION 2:

Partner Scaled

In teams of two, one partner working at a time, complete the following for time:

1 mile run

then

100 pull ups (use bands or rings if needed)

200 push ups (use box if needed)

300 squats

(partition pull-ups, push-ups, and squats as you see fit)

then

1 mile run*

*Team will run together, wait for last teammate to enter gym before starting/ending body weight movements. If performing a 5-10-15 for 20 rounds format, partners can alternate movements to move quickest.

OPTION 3:

Half Murph Rx

800m Run

50 Pull-Ups

100 Push-Ups

150 Air Squats

800m Run

OPTION 4:

Half Murph Scaled

800m Run

50 Pull-Ups (banded)

100 Push-Ups (box if needed)

150 Air Squats (to a ball or box)

800m Run

5.27.2016

May 27th, 2016 Posted by WOD No Comment yet

CrossFit Citadel – CrossFit

Warm-up

Loosen Your Low Back (No Measure)

Foam Roll IT Band and Groin x 60 sec each

Lax Ball Glutes x 60 sec/side

Mountain Climbers x 20 reps

Around the World x 5 each direction

Duck Walk x 30 feet

Kneeling Hip Flexor Stretch x 45 sec/side

Metcon

2k Row (Time)

Max Effort 2k Row
Below are leveled 2k Row target times:

Novice Male: 8:25

Novice Female: 9:15

Beginnner Male: 8:00

Beginner Female: 8:50

Advanced Male: 7:15

Advanced Female: 8:25

Elite Male: 6:50

Elite Female: 8:00

Auxillary

Metcon (No Measure)

Spend 20 minutes working with a partner towards your Fitness Level completion. Keep in mind Murph is tomorrow at 9:30am!!

ROMWOD (No Measure)

Complete today’s ROMWOD

5.26.2016

May 26th, 2016 Posted by WOD No Comment yet

CrossFit Citadel – CrossFit

Happy Birthday to Katie H. and Stephanie J.!!

Warm-up

Pull/Push Prep (No Measure)

Row 350 Meters

20 Band Pull-aparts (palms up)

20 Band Pull-aparts (palms down)

20 Push-ups

Banded Overhead Shoulder Stretch x 2 mins/arm

Gymnastics

Rx(+): For max reps:

Strict Pronated-Grip Pull-Ups

Rest 90 seconds

Strict Mixed-Grip Pull-Ups

Rest 90 seconds

Strict Supinated-Grip Pull-Ups
These three max effort sets will start when you mount the bar and end when you come off. Rest exactly 90 seconds and score is your total reps from all. If you’re using assistance, use the same level of assistance for every set. If you are using rings, keep the same angle on each set.

Metcon

Rx(+): Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

Scale: Metcon (Time)

For Time:

1000 Meter Row

50 Thrusters, 45/35 lbs. or 15/PVC

30 Banded Pull-Ups or Ring Rows

5.25.2016

May 25th, 2016 Posted by WOD No Comment yet

CrossFit Citadel – CrossFit

Warm-up

Track and Field (No Measure)

Row 350 Meters

Foam Roll Upper Back x 60 secs

Hindu Push-Ups x 8 reps

Shoulder Bridges x 8 reps/side

Lunge and Reach x 6 reps/side

Frankensteins x 8 reps/leg

Partner Band Resisted Sprints x 30 Feet x 2/ea

Gymnastics

Rx(+): Three sets (12 minutes) for max reps of:

30 seconds of Dynamic Push-Ups (to plate(s))

(shoot for 6-8 reps each set)

Rest 30 seconds

30 seconds of Toes-to-Bar

Rest 30 seconds

30 seconds of L-Sit or Tuck-Sit
Score is your toes-to-bar reps.

Scale: Three sets (12 minutes) of:

30 seconds of Push-Ups

Rest 30 seconds

30 seconds of Tuck-crunch or Sit-ups

Rest 30 seconds

30 seconds of Tuck-Sit or Hollow Hold

Rest 90 seconds
Score is your total tuck-crunch/sit-up reps.

Metcon

Metcon (Time)

Rx

Every 5 minutes, for 20 minutes (4 sets) for times:

Rx

Run 400 Meters or Row 500 Meters

(Alternate each round)

25 Push-Ups

Scale

Run 400 Meters or Row 500 Meters

(Alternate each round)

25 Push-Ups (use a Box)

Rx+

Run 400 Meters/ Row 500 Meters- (Alternate each round)

25 Deficit Push-Ups 4/2″

5/24/16

May 24th, 2016 Posted by WOD No Comment yet

CrossFit Citadel – Advanced CrossFit Class

Weightlifting

Behind The Neck Jerk (70% x 3 x 5)

Push Press (75% x 5 x 4)

Jerk Dip Squat (80% (of jerk) x 5 x 3)

Back Squat (75% x 5 x 5)

Hang Clean (65% x 3 x 5)

(mid thigh)

Halting Clean Deadlift (80% (of clean) x 3 x 3)

SLDL (60% (of back squat) x 5 x 3)

Metcon

Metcon (Time)

For Time – Complete

Row 5000m

100 HSPU’s

Break up movements however you desire. Score is time to complete all work.

5.24.2016

May 24th, 2016 Posted by WOD No Comment yet

CrossFit Citadel – CrossFit

Warm-up

Row Your Boat (No Measure)

Row 1000 Meters ( start with a steady warm-up pace and finish last 100 meters at 100% pace. Effort should take between 4 and 6 minutes.

Weightlifting

Rx(+): Front Squat

Front Squat

*Set 1 – 4 reps @ 65%

*Set 2 – 3 reps @ 75%

*Set 3 – 2 reps @ 80%

*Set 4 – 3 reps @ 85%

*Set 5 – 2 reps @ 90%

*Set 6 – 1 rep @ 95%

*Set 7 – 2 reps @ as heavy as possible

Rest 2 minutes between sets. Score your 2-rep weight from set 7.

Scale: Front Squat

Front Squat

7 sets x 5 reps

Rest 2 minutes between sets. Score your 5-rep weight from set 7.

Metcon

Metcon (Time)

Rx

Three rounds for time of:

30 Wall Balls (14/10 lbs)

20 Burpees

10 Box Jump-Overs (24″/20″)

Scale

Three rounds for time of:

25 Wall Balls (10/8 lbs) or Air Squats

15 Burpees

10 Box Jump or Step-Overs (24″/20″)

Rx+

Three rounds for time of:

30 Wall Balls (20/14lbs)

20 Burpees

10 Box Jump-Overs (24″/20″)

Optional Core Work

Metcon (No Measure)

8# Partner Med-Ball Sit-up Throws x 80 reps (for the team)

5/23/16

May 23rd, 2016 Posted by WOD No Comment yet

CrossFit Citadel – Advanced CrossFit Class

Weightlifting

Back Squat (65% x 10 x 3)

Hang Snatch (65% x 3 x 5 )

Mid Thigh

Halting Snatch Grip Deadlift (80% x 3 x 3)

Pause at Hip

Overhead Squat (65% x 3 x 5)

Metcon

Metcon (Calories)

With a running clock complete 5 rounds of 1 min at each station:

1. As many cals as possible on rower

2. 10 Power Cleans, 135/95

3. 20 Wall Balls, 20/14

Your score is accumulated calories on the rower.

Gymnastics

Ring Push-ups (50 reps )

Do as many as possible when you first start. That is your score. Then finish off the reps.

5.23.2016 Semi

May 23rd, 2016 Posted by WOD No Comment yet

CrossFit Citadel – CrossFit

Happy Birthday Travis!

Warm-up

Slap! Your CNS (No Measure)

Jump Rope x 2 mins

Jumping Jacks x 15 reps

Run in Place 2 sets x 5 sec

Wide Outs 2 sets x 5 sec

Overhead MedBall Slam x 8

Squat Jumps x 10 reps

Couch Stretch x 2+ minutes/side

Weightlifting

Rx(+): Split Jerk

Two sets of:

Jerk Footwork Drills x 10 perfect reps

Every two minutes, for 10 minutes (5 sets):

Jerk x 1 rep

Keep all five sets between 75-90%. Score your heaviest set.

Scale: Push Press (5 sets x 5 reps)

Score your heaviest set

Metcon

Metcon (AMRAP – Rounds and Reps)

Rx

Complete as many rounds and reps as possible in 8 minutes of:

10 Shoulder to Overhead 95/65

25 Double Unders or 75 Single Unders

Scale

Complete as many rounds and reps as possible in 8 minutes of:

10 Dumbbell Push Press

10 Box Step-Overs with Dumbbells

Run 100 Meters

Rx+

Complete as many rounds and reps as possible in 8 minutes of:

10 Shoulder to Overhead 115/85

50 Double Unders

5.23.2016

May 22nd, 2016 Posted by WOD No Comment yet

CrossFit Citadel – CrossFit

Happy Birthday Travis!

Warm-up

Slap! Your CNS (No Measure)

Jump Rope x 2 mins

Jumping Jacks x 15 reps

Run in Place 2 sets x 5 sec

Wide Outs 2 sets x 5 sec

Overhead MedBall Slam x 8

Squat Jumps x 10 reps

Couch Stretch x 2+ minutes/side

Weightlifting

Rx(+): Split Jerk

Two sets of:

Jerk Footwork Drills x 10 perfect reps

Every two minutes, for 10 minutes (5 sets):

Jerk x 1 rep

Keep all five sets between 75-90%. Score your heaviest set.

Scale: Push Press (5 sets x 5 reps)

Score your heaviest set

Metcon

Metcon (AMRAP – Rounds and Reps)

Rx

Complete as many rounds and reps as possible in 8 minutes of:

10 Shoulder to Overhead 95/65

25 Double Unders or 75 Single Unders

Scale

Complete as many rounds and reps as possible in 8 minutes of:

10 Dumbbell Push Press

10 Box Step-Overs with Dumbbells

Run 100 Meters

Rx+

Complete as many rounds and reps as possible in 8 minutes of:

10 Shoulder to Overhead 115/85

50 Double Unders