2x200m run
30s FP
200m run
30s RP
200m run
30s LP
Bench Press 3x5 (Deload):
40%, 50%, 60%
Skill:
Learn (or improve) 1 or 2 common skills that you have not yet added to your skill set:
KIPPING
DOUBLE UNDERS
MU TRANSITIONS/MU's
HSPU (for some people this means overcoming the fear of going upside down!) - band assist/abmat/plates...
WOD:
30-20-10
Wipers (135/95/65)
Pull-Ups
BJ
Wednesday, August 31, 2011
Tuesday, August 30, 2011
Wednesday August 31 2011
Skill: Burgener x 3 then
3 Pos Snatch 3x3 135/95/55
WOD: 3 rounds for time of:
Run 400m
21 Kettlebell Swings, 1.5 pood
15 Ring Dips
3 Pos Snatch 3x3 135/95/55
WOD: 3 rounds for time of:
Run 400m
21 Kettlebell Swings, 1.5 pood
15 Ring Dips
Monday, August 29, 2011
tuesday August 30 2011
Warm Up,3x’s thru:
30 sec DU’s
8 HR
8 Back ext
8 Shoulder rolls
15 sec Squat hold
Strength:
Deload week so Deadlift for 5’s @ 40/50/60%
- No max effort at the end
- This should be finished quickly
With the same bar, take 5 minutes to work up to your 80% Clean
WOD:
5 cleans @ 80% of 1RM then:
AMRAP of
10 squats
7 HRPU
5 RR
We will do the above 3 times, for 5 minutes work, with 1 minute rest between the rounds
You will start with your cleans. Do not rush them. Reset, make them perfect.
You will then proceed to the AMRAP portion where you will attempt to get as many rounds as possible in the remaining time.
When the time ends you rest for 1 minute and then start again at the clean.
30 sec DU’s
8 HR
8 Back ext
8 Shoulder rolls
15 sec Squat hold
Strength:
Deload week so Deadlift for 5’s @ 40/50/60%
- No max effort at the end
- This should be finished quickly
With the same bar, take 5 minutes to work up to your 80% Clean
WOD:
5 cleans @ 80% of 1RM then:
AMRAP of
10 squats
7 HRPU
5 RR
We will do the above 3 times, for 5 minutes work, with 1 minute rest between the rounds
You will start with your cleans. Do not rush them. Reset, make them perfect.
You will then proceed to the AMRAP portion where you will attempt to get as many rounds as possible in the remaining time.
When the time ends you rest for 1 minute and then start again at the clean.
Sunday, August 28, 2011
Monday August 29 2011
Warm Up: CrossFit Baseball
Strength: S/P 40,50,60%x5
WOD: 12 Min AMRAP of:
5 Ring Dips
1 HSPU
10 Wall Ball
Baseball. Batting= 10 Squats then Lunges to first, 10 Push ups, Crabwalk to second,5 Ring Rows, high knees to third, 10 box jumps, reverse lunges home.
If there is no medball available do 10 bar thrusters.
Strength: S/P 40,50,60%x5
WOD: 12 Min AMRAP of:
5 Ring Dips
1 HSPU
10 Wall Ball
Baseball. Batting= 10 Squats then Lunges to first, 10 Push ups, Crabwalk to second,5 Ring Rows, high knees to third, 10 box jumps, reverse lunges home.
If there is no medball available do 10 bar thrusters.
Sunday August 28 2011
400m run
5 tire flips
Burgener warm up as a group x 2
Strength (5@75/ 3@85/ 1@95)
A lift that you missed this week or OHS
Wod 5 rounds
10 Thrusters 95/65
50 m Overhead walk 95/65
10 burpies
100 metre sprint
5 tire flips
Burgener warm up as a group x 2
Strength (5@75/ 3@85/ 1@95)
A lift that you missed this week or OHS
Wod 5 rounds
10 Thrusters 95/65
50 m Overhead walk 95/65
10 burpies
100 metre sprint
Friday, August 26, 2011
Saturday August 27 2011
Warm up: Chris' choice.
WOD. The Filthy Fifty.
If you are new to CrossFit do each exercise 10 times in order for 3-5 rounds.
FIlthy Fifty
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
WOD. The Filthy Fifty.
If you are new to CrossFit do each exercise 10 times in order for 3-5 rounds.
FIlthy Fifty
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Thursday, August 25, 2011
Friday August 26, 2011
Warm Up: 3 rounds of
Inch Worm,Duck Walk,Lunges
Strength: B/S 75,85,95% 5 3 1
WOD, Five rounds for time of:
185 pound Deadlift, 15 reps
15 Toes to bar
Stretch and or mobility
Compare time to scores at www.crossfit.com Wednesday August 23rd
Inch Worm,Duck Walk,Lunges
Strength: B/S 75,85,95% 5 3 1
WOD, Five rounds for time of:
185 pound Deadlift, 15 reps
15 Toes to bar
Stretch and or mobility
Compare time to scores at www.crossfit.com Wednesday August 23rd
Wednesday, August 24, 2011
Wednesday August 25 2011
Warm Up, 25 D/U's,10 S/R'sx 2
Then-Twice through of:
TNB Inch Worm, Wheelbarrows,P/B's
Strength: BP 75,85,95% 5 3 1
Skill/Roll: 10 Min. Your Choice
WOD:
AMRAP 20 Min. For total points complete as many reps as possible of:
D/U's - 1/ SKips - 1
Box Jumps - 1
Hammer Swings - 1
Pull Ups - 2/ JPU/Negatives - 1
Dips - 2/Assisted - 1/ Box Dips - 1
Squats - 2
KB Swings - 2
HSPU - 3/ Holds - 2/ Box - 1
Rope CLimbs - 5/ Pulls from Ground - 2
BW Deads 5
BW Front Squat - 5
BW Cleans - 5
Prowler Push 40 Yards - 10 - Men 140# Woman 90#
Then-Twice through of:
TNB Inch Worm, Wheelbarrows,P/B's
Strength: BP 75,85,95% 5 3 1
Skill/Roll: 10 Min. Your Choice
WOD:
AMRAP 20 Min. For total points complete as many reps as possible of:
D/U's - 1/ SKips - 1
Box Jumps - 1
Hammer Swings - 1
Pull Ups - 2/ JPU/Negatives - 1
Dips - 2/Assisted - 1/ Box Dips - 1
Squats - 2
KB Swings - 2
HSPU - 3/ Holds - 2/ Box - 1
Rope CLimbs - 5/ Pulls from Ground - 2
BW Deads 5
BW Front Squat - 5
BW Cleans - 5
Prowler Push 40 Yards - 10 - Men 140# Woman 90#
Tuesday, August 23, 2011
Wednesday August 24 2011
WOD: 135/95/75/55
3 rounds for time of:
20 Lunges
15 Clean and Push Press
10 Back Squat
5 jumping Squats
Warm Up: 2xCFHQ,2xBurgener
Power: Snatch 75/85%x3x3
3 rounds for time of:
20 Lunges
15 Clean and Push Press
10 Back Squat
5 jumping Squats
Warm Up: 2xCFHQ,2xBurgener
Power: Snatch 75/85%x3x3
Monday, August 22, 2011
Tuesday August 23 2011
Warm up:3x
25 D/U's
10 Squats
10 Good Mornings
10 Lunges
30 Sec Squat Hold
Strength:Dead Lift 5 3 1/75 85 95%
Power: Snatch 85%x3x3
Wod:
Five rounds for time of:
40 Double-unders
30 Box jumps, 24 inch box
20 Kettlebell swings, 1.5 pood
25 D/U's
10 Squats
10 Good Mornings
10 Lunges
30 Sec Squat Hold
Strength:Dead Lift 5 3 1/75 85 95%
Power: Snatch 85%x3x3
Wod:
Five rounds for time of:
40 Double-unders
30 Box jumps, 24 inch box
20 Kettlebell swings, 1.5 pood
Sunday, August 21, 2011
Monday August 22 2011
Warm Up:
Dynamic then 2x
10 Shoulder rolls
10 back extension
10 hollow rock
10 air squats
Strength:
Press, 5/3/1 @ 75/85/95%
- last set is a maximal set!
WOD:
The BEAR Complex
The bear complex consists of seven reps and 5 rounds of the following,
This is one rep:
1. Power Clean
2. Front Squat
3. Push-Press
4. Back Squat
5. Push-Press
Doing that seven times equals one round.
You do 5 rounds, in total, working up to your max weight on the bar.
You can rest in between rounds and you can rest during the round PROVIDED the bar DOES NOT REST ON THE GROUND.
The penalty for the bar RESTING on the ground during a round is 5 burpees to be done at the end of the WOD.
Further clarification and instruction will be provided during class.
Dynamic then 2x
10 Shoulder rolls
10 back extension
10 hollow rock
10 air squats
Strength:
Press, 5/3/1 @ 75/85/95%
- last set is a maximal set!
WOD:
The BEAR Complex
The bear complex consists of seven reps and 5 rounds of the following,
This is one rep:
1. Power Clean
2. Front Squat
3. Push-Press
4. Back Squat
5. Push-Press
Doing that seven times equals one round.
You do 5 rounds, in total, working up to your max weight on the bar.
You can rest in between rounds and you can rest during the round PROVIDED the bar DOES NOT REST ON THE GROUND.
The penalty for the bar RESTING on the ground during a round is 5 burpees to be done at the end of the WOD.
Further clarification and instruction will be provided during class.
Sunday August 21 2011
Warm Up:2x
200 meter run
5 inchworm push ups
10 Thrusters
10 Ring rows
10 shoulder rolls
Strength:
Your choice or OHS
Skill: Deadhang pull-ups/CTB
WOD:
10 AMRAP
30 Double unders
15 Power Snatch (ground to overhead anyhow)
200 meter run
5 inchworm push ups
10 Thrusters
10 Ring rows
10 shoulder rolls
Strength:
Your choice or OHS
Skill: Deadhang pull-ups/CTB
WOD:
10 AMRAP
30 Double unders
15 Power Snatch (ground to overhead anyhow)
Saturday, August 20, 2011
Saturday August 20 2011
Warm Up: Get Warm 12 minutes
Skill: Dead Lift
WOD: 5 rounds for time:
20 yd Bear Crawl - There and Bck
3 Deadlifts - 315 lbs
10 Lateral Burpees over the bar
Skill: Dead Lift
WOD: 5 rounds for time:
20 yd Bear Crawl - There and Bck
3 Deadlifts - 315 lbs
10 Lateral Burpees over the bar
Thursday, August 18, 2011
Friday August 19 2011
Warm Up 3 x CFHQ
Strength: B/S 78 80 90% x3's
Skill: 10 Minutes on the rings.
Wod- 3 min on 1 off of:
Snatch, P/U's,B/J's,HR,KB's
Stretch/Mobility
Each rep counts as 1 point. Total points wins. This one is 100% givener.
Strength: B/S 78 80 90% x3's
Skill: 10 Minutes on the rings.
Wod- 3 min on 1 off of:
Snatch, P/U's,B/J's,HR,KB's
Stretch/Mobility
Each rep counts as 1 point. Total points wins. This one is 100% givener.
Wednesday, August 17, 2011
Thursday August 18 2011
Warm Up:3x's 25D/U's,10B/J's,5 R/R's
Strength: B/P 60,70,80% x3s
Skill: Rings 10 Min.
Wod:3 rounds of:
100M BB F/C,20F/S,5 M/U's(10Trans)
Stretch/Mobility
Strength: B/P 60,70,80% x3s
Skill: Rings 10 Min.
Wod:3 rounds of:
100M BB F/C,20F/S,5 M/U's(10Trans)
Stretch/Mobility
Tuesday, August 16, 2011
Wednesday August 17 2011
Warm Up-Dynamic, 3 rounds of:
Inch Worm, Squat Hold, Plank
Mobility: Glutes, Quads
Power: Clean Pulls 5 3 3 3 3
Clean: 3,5,7 reps @ 60 70 80%
Inch Worm, Squat Hold, Plank
Mobility: Glutes, Quads
Power: Clean Pulls 5 3 3 3 3
Clean: 3,5,7 reps @ 60 70 80%
Monday, August 15, 2011
Tuesday August 16 2011
400m run
10 HR
10 Back Ext
10 Ring row
200m run
5 HR
5 Back Ext
5 Ring row
Strength:
DL, 3x's @ 70/80/90
- last set is maximal
Conditioning:
15 min AMRAP of:
6 pistols
6 dips
6 toes to bar
10 HR
10 Back Ext
10 Ring row
200m run
5 HR
5 Back Ext
5 Ring row
Strength:
DL, 3x's @ 70/80/90
- last set is maximal
Conditioning:
15 min AMRAP of:
6 pistols
6 dips
6 toes to bar
Sunday, August 14, 2011
Monday August 15 2011
Warm Up: Dynamic then
5 min Hooverball Game.
Mobility: Shoulders with bands.
Strength: S/P 70,80,90% x3 +5#s
WOD: From HQ...
With a continuously running clock, do one pull-up and one handstand push-up the first minute, two pull-ups and two handstand push-ups the second minute, three pull-ups and three handstand push-ups the third minute... continuing as long as you are able. When you cannot complete the required number of reps for either exercise, continue only with the other as long as you are able.
If you are no longer able to continue work on a skill of choice.
Scaling: Pull Ups will be done with a band or as jumping negatives. Handstand Push Ups will be scaled to a box, or a band set up.
5 min Hooverball Game.
Mobility: Shoulders with bands.
Strength: S/P 70,80,90% x3 +5#s
WOD: From HQ...
With a continuously running clock, do one pull-up and one handstand push-up the first minute, two pull-ups and two handstand push-ups the second minute, three pull-ups and three handstand push-ups the third minute... continuing as long as you are able. When you cannot complete the required number of reps for either exercise, continue only with the other as long as you are able.
If you are no longer able to continue work on a skill of choice.
Scaling: Pull Ups will be done with a band or as jumping negatives. Handstand Push Ups will be scaled to a box, or a band set up.
Sunday August 14 2007
Warm up:
3 rounds of
200 meter run
10 S/R
10 Squats
10 Ring rows
Strength:
Choice of OHS or F/S
Find single rep max or
If you know your SRM then 65%, 75%, 85% x 5 as our other strength work
WOD:
50 D/U
5 Thrusters (95/65)
40 D/U
10 Thrusters
30 D/U
15 Thrusters
20 D/U
20 Thrusters
10 D/U
25 Thrusters
3 rounds of
200 meter run
10 S/R
10 Squats
10 Ring rows
Strength:
Choice of OHS or F/S
Find single rep max or
If you know your SRM then 65%, 75%, 85% x 5 as our other strength work
WOD:
50 D/U
5 Thrusters (95/65)
40 D/U
10 Thrusters
30 D/U
15 Thrusters
20 D/U
20 Thrusters
10 D/U
25 Thrusters
Saturday, August 13, 2011
Saturday August 13 2011
Warm Up: Dynamic, then Hooverball
Skill:Push Press
Strength: Push Press 3 2 1 1 1 1
WOD-5 rounds of:
10 B/W's,5HSPU,10HR,200M Run
Push Press- Focus on keeping your back Straight and making the turnover at the bottom of the dip crisp and aggressive. Increase load for each PP.
WOD: All out! BW - Bar Wipers. Hanging from bar, bring toes to bar than rotate left and right while keeping knees locked and feet together. If you cannot do wipers scaling will be as follows: Toes to bar, knees to elbows, leg lifts. Maintain posture to the very best of your ability.
Skill:Push Press
Strength: Push Press 3 2 1 1 1 1
WOD-5 rounds of:
10 B/W's,5HSPU,10HR,200M Run
Push Press- Focus on keeping your back Straight and making the turnover at the bottom of the dip crisp and aggressive. Increase load for each PP.
WOD: All out! BW - Bar Wipers. Hanging from bar, bring toes to bar than rotate left and right while keeping knees locked and feet together. If you cannot do wipers scaling will be as follows: Toes to bar, knees to elbows, leg lifts. Maintain posture to the very best of your ability.
Thursday, August 11, 2011
Friday August 12 2011
Warm Up: Hoover Ball
Strength: Squat 65 75 85% x 5
Skill of choice 15 min
Rings,OHS,D/U's,HSPU
Wod: 400 M Walking Lunges
We have gone hard on the upper body this week. Loads of shoulder work. So loose class today. Hoover ball is played like volleyball and scored the same. 3 players must touch the ball before it may go over the net again.
Strength-B/S remember add 10 #' to your 90% #
Skill: choose something you suck at and work on it.
Strength: Squat 65 75 85% x 5
Skill of choice 15 min
Rings,OHS,D/U's,HSPU
Wod: 400 M Walking Lunges
We have gone hard on the upper body this week. Loads of shoulder work. So loose class today. Hoover ball is played like volleyball and scored the same. 3 players must touch the ball before it may go over the net again.
Strength-B/S remember add 10 #' to your 90% #
Skill: choose something you suck at and work on it.
Wednesday, August 10, 2011
Thursday August 11, 2011
Warmup-dynamic then:
2 x 5 HR
cartwheel there
5 Back Ext
handstand walk back
20 sec handstand hold
Strength: BP
5 x 65%
5 x 75%
5 x 85% - this one is a max rep effort
WOD:
Complete as many rounds as possible within 3 minutes, rest 1 minute. Repeat 4 times.
5 x double KB thruster (50/35)
5 x double KB bentover row
10 x single KB swing
choose your KB's wisely. challenge yourself with the thruster, the rows and swings will be relatively light and you will have a minute recovery time
2 x 5 HR
cartwheel there
5 Back Ext
handstand walk back
20 sec handstand hold
Strength: BP
5 x 65%
5 x 75%
5 x 85% - this one is a max rep effort
WOD:
Complete as many rounds as possible within 3 minutes, rest 1 minute. Repeat 4 times.
5 x double KB thruster (50/35)
5 x double KB bentover row
10 x single KB swing
choose your KB's wisely. challenge yourself with the thruster, the rows and swings will be relatively light and you will have a minute recovery time
Tuesday, August 9, 2011
Wednesday August 12 2011
Warm Up-Dynamic, then 3x
30 D/U's,10 Lunges,8R/R's
Mobility: Shoulders/Glutes
Skill: Clean and Jerk to max.
Wod- At 60% 1-10-5 of:
Clean and Jerk/Push Ups
30 D/U's,10 Lunges,8R/R's
Mobility: Shoulders/Glutes
Skill: Clean and Jerk to max.
Wod- At 60% 1-10-5 of:
Clean and Jerk/Push Ups
Monday, August 8, 2011
Tuesday August 9 2011
Warm Up: 2x CFHQ
Strength: D/L 65,75,85%x5's
Power: Snatch to max then 3x3@75%
Conditioning: Prowler Push
Strength: D/L 65,75,85%x5's
Power: Snatch to max then 3x3@75%
Conditioning: Prowler Push
Sunday, August 7, 2011
Monday August 8 2011
Warm Up: 400M, Medball fun.
Strength: S/P 65,75,85%x5+
Add 5#'s to your 90% #
WOD: 21 15 9 of:
Pull Ups,P/C 135,B/J's
Stretch and Mobilize
WOD: Pull Ups-work the kip not the swing. Cleans-Take a moment to set each clean. Quick elbows, really commit to each one. B/J Whole foot on the box. Try resting on the top of the box not on the ground.
Strength: S/P 65,75,85%x5+
Add 5#'s to your 90% #
WOD: 21 15 9 of:
Pull Ups,P/C 135,B/J's
Stretch and Mobilize
WOD: Pull Ups-work the kip not the swing. Cleans-Take a moment to set each clean. Quick elbows, really commit to each one. B/J Whole foot on the box. Try resting on the top of the box not on the ground.
Sunday August 7 2011
WOD:
"Nancy"
5 Rounds for time
400 meter run
15 overhead squat (95/65 or scale as needed)
Warm Up:
20 D/U, 20 Box Jump, 10 pull-ups, 10 push-ups & 5 wall climbers
Skill: Rope Climb (work on the climb or work on the wrap technique) / Overhead Squat
"Nancy"
5 Rounds for time
400 meter run
15 overhead squat (95/65 or scale as needed)
Warm Up:
20 D/U, 20 Box Jump, 10 pull-ups, 10 push-ups & 5 wall climbers
Skill: Rope Climb (work on the climb or work on the wrap technique) / Overhead Squat
Friday, August 5, 2011
Saturday August 6 2011
Warm Up: 2x200 m run,5 W/B,15D/U's
Skill:12 min work a skill
Wod: AMRAP 15 min of:
6 K2E,12 Hollow Rock, 18 D/U's
Skill:12 min work a skill
Wod: AMRAP 15 min of:
6 K2E,12 Hollow Rock, 18 D/U's
Thursday, August 4, 2011
Friday August 5 2011
Warmup:
20 squats
30 sec squat hold
10 pass thru's
then:
CRAB SOCCER!
Strength:
Back Squat Deload
5 x (.4 x [.9 x 1RM])
5 x (.5 x [.9 x 1RM])
5 x (.6 x [.9 x 1RM])
- this is a deload week, follow the reps exactly. no max effort on last set.
Conditioning:
150 Burpees for time (40 min time cap)
Mobility:
Foam roll quads/IT band
Hip stretch on box
Tricep w/ band assist
Arm OH w/ band assist
20 squats
30 sec squat hold
10 pass thru's
then:
CRAB SOCCER!
Strength:
Back Squat Deload
5 x (.4 x [.9 x 1RM])
5 x (.5 x [.9 x 1RM])
5 x (.6 x [.9 x 1RM])
- this is a deload week, follow the reps exactly. no max effort on last set.
Conditioning:
150 Burpees for time (40 min time cap)
Mobility:
Foam roll quads/IT band
Hip stretch on box
Tricep w/ band assist
Arm OH w/ band assist
Wednesday, August 3, 2011
Thursday August 4 2011
Warm Up:3x200M,10HS,1RC,10SQ
Mobility:Pec Rolling
Strength: BP 5x 40 50 60%
Wod-Nate: 20 min 2 M/Us,4HSPU,8 KB 2 Pood
Mobility:Pec Rolling
Strength: BP 5x 40 50 60%
Wod-Nate: 20 min 2 M/Us,4HSPU,8 KB 2 Pood
August is here
August is upon us and with it the last month of Holidays. Time to gear up for the unofficial New Year. To celebrate we will be offering a Nine A.M class in September as a trial. Let me know if this interests you.
We would like to add another team to the Element Challenge. Let me know if you would like to test yourself. 3 boys and three girls needed.
We will be switching, finally, to an automated payment system for September. Credit cards or Electronic funds transfer will be the new payment methods.
We would like to add another team to the Element Challenge. Let me know if you would like to test yourself. 3 boys and three girls needed.
We will be switching, finally, to an automated payment system for September. Credit cards or Electronic funds transfer will be the new payment methods.
Tuesday, August 2, 2011
Wednesday August 2 2011
Warm Up: 12 min get warm
Mobility: Do some
Skill: Pulls
Power: Snatch
Wod: Tabata Squats, Pull Ups
We are dedicating this class to improving our snatches. At the end of class we will all demonstrate a few. STAY FOCUSED!
Mobility: Do some
Skill: Pulls
Power: Snatch
Wod: Tabata Squats, Pull Ups
We are dedicating this class to improving our snatches. At the end of class we will all demonstrate a few. STAY FOCUSED!
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