211.5

Suckfest Four "The Quad"

     @ 3.2.1. go
With a 10 minute time cap:
50m Sled Drag running forward (90#/50#)
21 Burpees
50m Sled Drag running backward
15 Burpees
50m Sled Drag running forward
9 Burpees
50m Sled Drag running backward

          Rest until 12 minutes

     @ 12 mins

4 Minutes of tabata Airdyne for calories

          Rest until 18 minutes

     @ 18 minutes

EMOM for 10 minutes

4 TnG Power Snatch at HAP

          Rest until 30 Minutes

     @ 30 Minutes

AMRAP in 6 Minutes of

25m High Handle Prowler push (sled +140#/sled +80#)

2 Muscle Ups

25m Front Rack Lunge (135#/85#)

          Rest until 40 Minutes

     @ 40 mins

4 Minutes of tabata Airdyne for calories

          Rest until 50 minutes

     @50 Minutes

Squat Clean and Jerk "Grace"

30 Squat Clean and Jerks  For Time (135#/85#)

          

211.4

You're Welcome, Ladies...

Strength
Clean 
3 x 80%, 2 x  85%, 3 x 1 90%
Power Snatch
3 x 80%, 2 x 85%, 1 x 90%, 1 x 95%, 1 x 100%, 2 x 85%, 3 x 3 80%
Clean Pull
3 x 80%, 3 x 85%, 2 x 90%, 2 x 95%, 1 x 100%, 3 x 2 90%

Skill/Conditioning
EMOM for 10 Minutes
Alternating minutes:
Odd: 8 Deficit HSPU (8inches/4inches)
Even: 12 Burpees

WOD
Class WOD

211.3

The Hulk's Girlfriend...Pushin' It

Strength
Back Squat 
3 x 80%, 3 x 85%, 2 x 90%, 1 x 95%, 1 x 100%, 3 x 85%, 2 x 3 80%

2A. Deficit Deadlift
5 x 3 TnG reps @ HAP
2B. 5 x 1 Minute Tabata Battling Rope

3A. Glute Ham Raise
3 x 10 

3B. Rope Climb

3 x 1
3C.GHD sit ups
3 x 10
3D. Rope Climb

3 x 1

Move from GHD to rope transition time is your rest time

211.2

AOK2 is Coming...

Strength
Snatch 
3 x 80%, 2 x 85%, 1 x 90%, 2 x 95%, 2 x 100%, 2 x 85%
Power Clean 
3 x 80%, 2 x  85%, 1 x 90%, 1 x 95%, 4 x 3 80%
Jerk From Rack
3 x 80%, 2 x 85%, 3 x 1 90%

WOD
Class WOD

Conditioning
5 x 100M Run
Rest is the walk back to the start.

211.1

Strength
1. Front Squat
 3 x 80%, 3 x 85%, 2 x 90%, 1 x 95%, 1 x 100%

2A. Bench Press
5 x 1 @ 90%
2B. Corn Cobb Pull Up
5 x 5

3. Heavy KB Turkish Get Ups

3 x 3 Each Side

WOD

Class WOD

Conditioning

5 x 200M Row

Rest 1:1

210.5

Suckfest le Trois
Protect your hands during this WOD, pay attention to weight change between 31 and 40 minutes, DRINK TONS OF WATER...You're Welcome.

He protects Edmond, He protects 'Merica

@ 3.2.1.go (0 minutes)
     2 K row for time
                    rest
@ 10 minutes
     AMRAP in 6 minutes of:
               4 Muscle Ups
               8 Thrusters @ (115/75)
                    rest 4 minutes
@ 20 minutes
     800 meter run for time
               rest
@ 25 minutes
     AMRAP in 6 minutes of
               4 HSPUs to a deficit (12 in/8 inch)
               8 Muscle Snatch @ (115/75)
                    rest 4 minutes
@ 35 minutes
     Row 1 K for time
                    rest
@ 40 minutes
     With a 6 minute time cap:
          3 rounds of:
               5 Shoulder to OH (185/115) take weight from ground
               15 Bar facing Burpees
                    rest 1 minute
@ 47 minutes
     400 meter run for time
                    rest
@ 50 minutes
     With a 10 minute time cap:
          4 rounds of:
               5 Power Clean @ (185/115)
               10 Pull Ups
               15 Wall Ball Shots

210.4

Strength
Back Squat 
3 x 80%, 3 x 85%, 3 x 3 90%, 2 x 2 85%, 2 x 3 80%

2A. Weighted Dips

5 x 6 

2B. Weighted Rope Climb

5 x 1 @ HAP

        Use the same weight with 30 second transition

3A. Weighted Glute Ham Raise

3 x 10 @ HAP (with GOOD form)

3B. Weighted GHD sit ups

3 x 10 @ Same Weight

       Use the same weight with 20 second transition

210.3

Coming soon: Trosclair + Muscle Ups = Unstoppable

Strength
Clean
 3 x 80%, 2 x 85%, 3 x 1 90%, 2 x 85%
Power Snatch
 3 x 80%, 2 x 85%, 3 x 1 90%, 2 x 2 85%, 2 x 3 80%, 2 x 2 80%
Clean Pull
 3 x 80%, 3 x 85%, 3 x 2 90%, 4 x 2 85%, 2 x 80%

WOD
Class WOD

Conditioning
Starts

5 meters x 7, Rest 10-20 sec
10 meters x 5, Rest 20 sec
20 meters x 3, Rest 25 sec
40 meteres x 2, Rest 30 sec
5 min rest

Shuttles
5 sets of the following with 45 seconds rest in between:
For Time:

 5-10 -15-20

Set up cones at 0, 10, 15 and 20 yards. Run from start to 5 and back, then 10 and back then to 15 and then 20 and back. Time stops when you cross the start line.

210.2

Well, I don't know if you all heard or not... but "The Boag" and the competitive Crossfits are  back in action.
Spoiler Alert: A few someones we all know and love are coming out of retirement for AOK2...

The Boag

The Berry

1. Front Squat
3 x 80%, 3 x 85%, 2 x 2 90%, 2 x 85%

2A. Bench Press
6 x 1 @ 87%
2B. Weighted Pull Up
6 x 3 @ HAP

3. Thruster/Push Press
EMOM for 10 minutes:
Alternate

Even: 4 or 6 Thrusters @ HAP

Odd: 4 or 6 Push Press @ HAP

        Use the same weight for both lifts. One of theses lifts will be the "limiting factor" that lowers the weight you can use on the other. For the lift that is your "limiting factor", do 4 reps. For the lift that is not your "limiting factor", do 6 reps.

210.1

Snatch
 3 x 80%, 2 x 85%, 2 x 1 90%, 2 x 85%, 3 x 3 80%, 2 x 80%
Power Clean
 3 x 80%, 2 x 85%, 3 x 1 90%, 2 x 2 85%, 2 x 3 80%, 2 x 2 80%
Jerk From Rack
 3 x 80%, 2 x 85%, 3 x 1 90%, 2 x 85%
Romanian Deadlift
 3 x 80%, 3 x 3 85%, 3 x 80%

Sunday Funday

WOD 1:
10 Min AMRAP
200 M Row
15 KB Swings (2pd/1.5pd)
10 Pull Ups
10 Pistols

Rest 5 Min

WOD 2:
EMOM in 10 Min...
3 TnG Snatches HAP

Rest 5 Min

WOD 3:
Every 2 Min for 10 Min...
Shuttle Run
5M - 10M - 15M

Rest 5 Min

WOD 4:
Partner WOD
10 Min AMRAP
10 Power Cleans (165/115) Alternate every 2 reps
10 Alternating Burpees
20 Wall Balls (20/14)  Alternate every 5 reps

209.1

     I am going to start by apologizing for my lax posting behavior over the past two or three weeks. I am truly sorry.
     Lots of on call and long days, followed by a much needed vacation are the only excuse I have.
I will follow with this:
     I love doing this. I actually enjoy it. Most of the time it is a stress relief...But here is the deal, I need to know when/if you are doing the work. I put some extra mental energy into trying to encourage a comprehensive plan for the Crossfit season. I know, I know...I have been telling you guys to seek out weaknesses and to "enjoy your fitness" during this portion of the season, so this is not me yelling "Do BHT!". In fact, just the opposite...I need feedback. This neato blog site has a tracker that shows me how many times the site gets checked everyday, but I have no idea who is doing the work. If 300 people are checking the site everyday and only one person is doing the work, I'd like to know that.
     Last year we had a comprehensive plan for the Games Season...We have that again. I plan to lay out this year's cycle a little more plainly in the near future.
    So two more things:
        1. Sunday Funday will return soon.
        2. BHT Team WODs are on the Horizon
And this:
 Please, (even if it is just next week) if you do the work, Post it.

And finally, a picture of my favorite BHT poster...postie?... I am not sure if the work he posts is ever of the  BHT persuasion, but he sure does post some work...and some awesome offseason PR's. So proud of this guy...Rhabdo fo' life...ok, a. not actually proud of the rhabdo, and b. not my fault

Suckfest the Duece

Complete this in order with a running clock, it will take an hour. Happy weekend.

WOD 1
With a 16 minute time cap, complete:

"Mr. Perfect"

10  Parallette HSPU - head to the ground is RX

 2   Power Clean @ 225/155

 8   Parallette HSPU

 4   Power Clean

 6   Parallette HSPU

 6   Power Clean

 4   Parallette HSPU

 8   Power Clean

 2   Parallette HSPU

10  Power Clean

          Rest 6 minutes (until 22 minutes)

WOD 2
With a 10 minute time cap, complete:

Surfer on Acid"
3 RFT:
400m Run
21 Burpees

          Rest 8 minutes (until 40 minutes)

WOD 3

EMOM for 10 minutes

3 Touch and Go Full Snatch (HAP)

          Women: Rest 4 minutes (until 54 minutes)

          Men: Rest 5 minutes (until 55 minutes)

WOD 4

1K Row

5 muscle ups

208.4

Exercise for time 
#Suckfest

Dueces Up

WODs

WOD 1
     10 rounds of:     
     100 m row
     30 seconds rest
            then
     40 altenating pistols
     40 TTB
          (break reps these up however you like)
     Rest 5 Minutes
WOD 2
     5 rounds of:     
     200 m row
     45 seconds rest
            then
     20 Squat Snatch @ 165
     20 Squat Clean and Jerk @ 165
          (break these reps up however you like)
     Rest 5 Minutes

WOD 3
     10 rounds of:     
     100 m row
     30 seconds rest
            then
      15 burpees
      15 Muscle Ups
      15 HSPU
          (break these reps up however you like)
 

208.3

Happiness is: Shirtless High Fives

Strength
Back Squat 
3 @ 80%, 1 x 90%, 1 x 100%, 2 x 85%, 1 x 90% , 2 x 85%, 2 x 2 80%
Good Morning 
3 x 80%, 1 x 90%, 1 x 100%, 2 x 3 80%

WOD
Class WOD


Skill
Every 30 seconds for 8 minutes alternate:

5 HSPU
2 TnG Snatches at HAP

208.2

Beast Mode

Snatch From Knee
3 @ 80%, 1 @ 90%, 1 @ 85%, 2 @ 80%
Clean & Jerk
1 @ 80%, 1 @ 90%, 1 @ 100%, 1 @ 85%, 1 @ 80%
Snatch Pull 
3 @ 80%, 2 @ 90%, 1 @ 100%, 2 @ 85%, 3 @ 80%, 2x2 @ 80%

208.1

All of the lights

Strength
Power Clean
 2 @ 80%, 2 x 1 @ 90%, 2 @ 85%
Power Snatch
 3 @ 80%, 2 x 1  @ 90%, 2 @ 85%, 2 x 3 @ 80%
Snatch Balance
 3 @ 80%, 3 x 1 @ 90%, 2 @ 85%, 1 @ 90%, 3 x 3 @ 80%
EMOM 5 Minutes
One unbroken set T&G power cleans
Men choose either 115, 135, 155 or 185
Women choose either 75, 95, 105 or 115

WOD
Class WOD