Friday August 29

Please start checking http://carouselcrossfit.com/ for the WOD of the day.  Saturday will be the last day the WOD is posted to this blog.

Warm Up

Coaches Choice

Skill

EMOM 5

3 Clean Pulls (go heavy)

Metcon

"TK"

AMRAP 20

8 Strict Pull-ups

8 Box Jumps (36/30)

12 KB Swings (70/55)

U.S. Army Major Thomas E. Kennedy, 35, of West Point, NY, assigned to Headquarters and Headquarters Company, 4th Brigade Combat Team, 4th Infantry Division, based in Fort Carson, CO, died on August 8, 2012, of wounds suffered when an insurgent detonated a suicide vest in Kunar province, Afghanistan.

He is survived by his wife Kami, son Brody, daughter Margaret, parents George and Patricia, and brothers John and George. 

Thursday August 28 "Max Push Press"

Warm Up

Group Dynamic

Skill

Push Press (5@50, 5@60, 5@70, 3@80, 3@90, 1@MAX)

Metcon

AMRAP 10

10 Press (65/45)

5 Burpees

10 Push Press (95/65)

5 Ring Dips

10 Jerk (115/75)

5 Burpees

10 Jerk (115/75)

5 Ring Dips

10 Push Press (95/65)

5 Burpees

10 Press (65/45)

5 Ring Dips

10 Press (65/45)

*continue with this pattern as time permits

Wednesday August 27

Please start checking http://carouselcrossfit.com/ for the WOD of the day.  Saturday will be the last day the WOD is posted to this blog.

Warm Up

Running Mobility - choose two or three movements to prepare yourself for the workout.

Metcon

TRIPLE 3 (50 min cap) - from the CrossFit Games 2014

3,000 m Row

300 Double Unders

3 mile Run

*score is total time

Scaling
There will be many options to scale this workout.  You will know which movements will take you the longest so talk to your coach about your plan of action.  Some may want to scale to 1,000 - 100 - 1 mile or 2,000 - 200 - 2 miles.  No matter what you choose you will be held to the following time standard.

Row - capped at 18 min - if you reach the 18 minute mark and are still rowing, you will need to move onto the Double Unders.  If this occurs, your score is total distance.
Doubles - 10 mins - if you reach the 10 minute mark and are still doing doubles, you will need to move onto the run.  If this occurs, your score is total reps.

Here are a few scores from the 2014 CrossFit Games

Best Male - Rob Forte - 33:03
Worst Male - Paul Tremblay - 41:26
Best Female - Kristin Holte - 36:07
Worst Female - Gretchen Kettleberger - 48:55

Tuesday August 26 "Max Effort Clean"

Please start checking http://carouselcrossfit.com/ for the WOD of the day

Warm Up

Group Dynamic

Skill

Squat Clean (3@55, 3@65, 3@75, 1@85, 1@95, 1@MAX)

Metcon

AMRAP 8

Work as high up the ladder as possible

Hang Power Clean + 1 Front Squat

Hang Power Clean + 2 Front Squats

HPC + 3 Front Squat

HPC + 4 Front Squat

*if you drop the bar at any time, you start over

*Score is highest round completed

Monday August 25

Please start checking http://carouselcrossfit.com/ for the WOD of the day

Warm Up

Coaches Choice

Skill

Movement Demo

Metcon

AMRAP 8

16-10-6-16-10-6...and so on

Snatch (any type) (115/75)

Alt Pistols

Rest 5 mins

AMRAP 6

200 Double Unders

AMRAP Burpee Box Overs

*You will have separate rep scores from both parts

Saturday August 23

Warm Up

Coaches Choice

Skill

Choose any 2 tabatas:

Handstand Hold

Pull-up Hold

Plank

Ring Dip Hold

L-Sit Hold

Metcon

3 rnds, 1 min max reps:

Row (calories)

Russian Swings (70/55)

HR Push-ups

Wallballs

SDHP (70/55)

Rest 2 mins b/t rnds

Friday August 22 "Max OHS"

Warm Up

Group Dynamic

Skill

Overhead Squat (5@55, 3@65, 3@75, 1@85, 1@95, 1@MAX)

Metcon

AMRAP 5

2-4-6-8-10-12....

Thrusters (95/65)

Burpee Box Jump Over

*score is total reps

Thursday August 21

Warm Up

Coaches Choice

Skill

Every 2 mins, for 14 mins (7 sets):

Hang Squat Clean x 1 rep - work toward a 1 rep max (close to or equal to full clean)

Starts loads somewhat light (50%) and build toward the 1 rep

*This max effort will be done again.  If you are not feeling "fresh" only work on skill and do not go higher than 75% of estimated max

Metcon

For Time:

15 Back Squats

10 Deadlifts

800 m Run

20 Deadlifts

400 m Run

30 Deadlifts

200 m Run

15 Back Squats

Rx - 135/95

Wednesday August 20 "Max Bench Press"

Warm Up

Group Dynamic

Skill

Bench Press (5@55, 3@65, 3@75, 1@85, 1@95, 1@MAX)

Metcon

PARTNER WOD

AMRAP 14

150 Wallballs

100 Double Unders

50 Toes 2 Bar

25 Muscle-ups (sub 50 Ring Rows & 50 Dips)

*1 partner works at a time, switch as needed

Tuesday August 19

Warm Up

Coaches Choice

Skill

EMOM 6

Min 1/4 - 3-5 Strict HSPU (sub seated KB Press)

Min 2/5 - 10 Calories Rowed

Min 3/6 - 45 secs Hollow Rocks

Metcon

"BARBARA"

5 rnds:

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Squats

Rest 3 min b/t rnds

*remove rest time from score

Monday August 18 "Max Effort Front Squat"

Warm Up

Group Dynamic

Skill

Front Squat (5@55, 3@65, 3@75, 1@85, 1@95, 1@MAX)

Metcon

AMRAP 20

2 mile Run

then as many rnd as possible of:

7 Box Jumps (step down)

7 Burpees on plate

*Score is total rnds