Warm Up: 2x's 100run,5 Kb's,10 D/U's,10 Squats,5 Hollow Rock,2 Clean and Press
Skill: Burgener then,10 mins at 50 – 60%
WOD:
Buy in: 400m
50 kb’s (50/35)
100 d/u’s
150 air squat
50 hollow rock
10 kb clean/press 50/35(per arm)
Buy out: 400m
Warm up done at 1/4 past the hour, skill done at 25 past the hour. Wod will begin at 1/2 past the hour.
Wod is to performed all out. Make sure you focus on a tight core when going over head. It is not a jerk it is a press.
Skill: Snatch, focus on hitting full extension (finishing). If you are losing the bar out front check your set up and also the wrist turnover at the top. Technique technique technique!
Showing posts with label WOD. Show all posts
Showing posts with label WOD. Show all posts
Tuesday, September 6, 2011
Monday, September 5, 2011
Tuesday September 6 2011
Warm Up: 3x’s
1 min plank
20 air squat
10 shoulder rolls
Strength: D/L 65,75,85% x 5
WOD- 10 Min AMRAP:
4 Ring Rows,7x P/P @95/75
We are dedicating this month to developing our double unders. Expect to see them as buy in and outs and in dedicated skill sessions and warm ups. Let's really nail these down!
1 min plank
20 air squat
10 shoulder rolls
Strength: D/L 65,75,85% x 5
WOD- 10 Min AMRAP:
4 Ring Rows,7x P/P @95/75
We are dedicating this month to developing our double unders. Expect to see them as buy in and outs and in dedicated skill sessions and warm ups. Let's really nail these down!
Sunday, September 4, 2011
Sunday September 4 2011
Warm Up:
2x CFHQ & Mobility
Strength:
OHS or a lift you missed this week
Skill:
Establish a box jump PR
WOD:
Complete in any order as fast as possible (30 min time cap)
4 Prowler runs (2 high 2 low, 90/70+prowler)
200 D/U
30 KB swings (24/16)
30 Ring Rows
30 Burpies
30 Wall ball (20/14)
30 overhead weight lunges (35/25)
30 Ring dips
30 Sit ups
3 rope climbs
800 meter run
2x CFHQ & Mobility
Strength:
OHS or a lift you missed this week
Skill:
Establish a box jump PR
WOD:
Complete in any order as fast as possible (30 min time cap)
4 Prowler runs (2 high 2 low, 90/70+prowler)
200 D/U
30 KB swings (24/16)
30 Ring Rows
30 Burpies
30 Wall ball (20/14)
30 overhead weight lunges (35/25)
30 Ring dips
30 Sit ups
3 rope climbs
800 meter run
Friday, September 2, 2011
Saturday September 3 2011
Warm Up: Musical Medballs.
Skill: Snatch Progressions
Strength:Snatch 3x3@80/85/90%
WOD-4 rounds of: 50 D/U's,10 Man Makers,5 Snatch 60%, Run 200M
Max effort through the WOD. If you do not have max Snatch. Snatch to failure-15# then perform 3 sets of 5 reps at that weight.
Skill: Snatch Progressions
Strength:Snatch 3x3@80/85/90%
WOD-4 rounds of: 50 D/U's,10 Man Makers,5 Snatch 60%, Run 200M
Max effort through the WOD. If you do not have max Snatch. Snatch to failure-15# then perform 3 sets of 5 reps at that weight.
Thursday, September 1, 2011
Friday September 2 2011
Warm Up:3x TNB IW/DW/Lunges
Strength: Back Squat Deload
Skill: Clean Progressions
WOD-6 rounds of:
200m Run
6 Hang Clean (135 pounds)
Strength: Back Squat Deload
Skill: Clean Progressions
WOD-6 rounds of:
200m Run
6 Hang Clean (135 pounds)
Wednesday, August 31, 2011
Monday September 1 2011
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
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
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.
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