Thursday, March 28, 2013

Strength: Bench press
30-1-20-1-10-1

15 minutes AMRAP of:

Row 70 Calories

with the time remaining complete as many rounds and FOR REPS:

7 Squat and box jump

14 Wall Ball Sit Up

21 double unders


After party:
Pull-ups
Beg - 4 x 5 partner assisted
Int - 4 x 5 strict
Adv - 4 x 8 strict add weight



Results for the day:

Tuesday, March 26, 2013

Strength:
Take 20 minutes and work any lift. If you need a 1rm for ANY lift please do that!



WOD

5 rounds for time

20 x plate Over Head Walking Lunges (45/35) 10 each side
20 x DB snatches (as heavy as you can) 10 each side
10 x burpees

Skill: NFT
3 rounds ME
Kipping Handstand Push-ups or hspus


After party: 10-15 min GOAT

Monday, March 25, 2013

Warm up:
Row 400m
20x's
Push ups
Sit ups
Back ext
Push press
w/ empty bar
Hold the BOTTOM of the OVERHEAD Squat with an empty bar 3 x 60 seconds.




Strength

Back Squats

EMOM- 3 back squats at 80% for 7 minutes

WOD

3, 6, 9 and so on LADDER WOD

Get as “high” in the ladder as you can in 15 minutes:

3 K2E, Pull Ups, Thrusters (95/65)

6 K2E, Pull Ups, Thrusters

9 K2E, Pull Ups, Thrusters

12, 15, 18 etc…as high as you can get!

Friday!!! Evan's party:) March 22!

For time
Row 500m
50x Box jumps (24/20")
50x KB swing (1.5/1pd)
50x Push-ups
50x KB swing
50x Sit-ups
50x KB swing
50x ring rows
50x KB swing
50x Dips



Results of the Day:

Thursday, March 21st, 213

PC WOD

CF Opens 13.3

AMRAP IN 12 MIN OF:

150 wall balls
90 DUs
30 muscle ups


Or

"Cindy"

AMRAP in 20 of:
5 pull ups
10 push ups
15 squats



Results for the day

Wednesday, March 20, 2013

Strength:
EMOM for 5 minutes:
-Adv-5 Muscle ups
-Int-Sub: 10pull ups and 10 ring dips
-Beg-Sub 15 banded pull ups and 15 box dips

Then for time:
3 rounds of:
10 OH squats
20 burpees
Run 800 m

Tuesday, March 19, 2013

Warm-up

Strength:
Clean & Jerk - 3-3-2-2-2-1-1-1-1-1

CF.com
AMRAP IN 12 MIN:
4 Shoulder press
8 SDHP
12 Front Squats
Adv- 135/95 Int- 95/65 Beg-65/35

Cashout: 10-15 min goat

Monday, March 18, 2013

Warm-up

Strength: Back Squats 3x5

4 RFT:
10 T2B
15 Wallballs (20/14)
30 Double Unders (150 jr)

Cashout: Row 1,000m

Thursday, March 14, 2013

CrossFit Games Open 13.2

Complete as many rounds and reps as possible in 10 minutes of:
115 pound Shoulder to overhead, 5 reps
115 pound Deadlift, 10 reps
15 Box jumps, 24" box

Wednesday, March 13, 2013

Strength: Military press 3x5

Run 800 meters
Then
AMRAP in 15 minutes
5 squat cleans (95/65lbs)
6 kb swings (1.5pd/1pd)
7 T2B

Tuesday, March 12, 2013

Strength: weighted pull ups
1-1-1-1-1

WOD
21-18-15-12-9-6-3
Wall ball (20/14lbs)
Ball slams (30/20lbs)

Monday, March 11, 2013

Strength: back squats 3x5

Skill: pistols

10 rounds
30-sec Handstand
30-sec Squat hold
30-sec Plank
30-sec Dead hang
THEN
Row 1,000m AFAP

Friday, March 8th

Workout of the Day
CrossFit Games Open 13.1
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
30 Snatches (75/45 lbs)
30 Burpees
30 Snatches (135/75 lbs)
20 Burpees
30 Snatches (165/100 lbs)
10 burpees
As many Snatches as possible (210/120 lbs)

Thursday, March 7th, 2013

Strength:
Bench Press 30-1-20-1-10-1

WOD For Time:
400m OH lunges (35/25)

Wednesday, March 6, 2013

Strength: military press 3x5

WOD:
For time:
25-20-15-10-5
Burpee/Box jumps (24/20)
Russian twist (30/20)
Hand release push ups

Tuesday, March 5, 2013

Strength: snatch 3-3-3-3-3


3 Rounds for max reps:
1 minute max thrusters (65/45lbs)
Rest 10 seconds
1 minute max double unders
Rest 10 seconds
1 minute max ground-to-OH (same weight as thrusters)
Rest 10 seconds
1 minute max air squats
Rest 10 seconds
1 minute max sit ups
Rest 10 seconds

Monday, March 4, 2013

Strength: back squats (depending where you are with your beginner strength) 3x5 or 5x5

Skill: max effort handstand hold x 3

WOD:
20 min AMRAP
400m run
Max Effort hang power clean (115/75lbs)
(once you drop the bar, run again)

Friday, March 1, 2013

Strength: deadlifts

WOD
3 rounds for time of:
15 pull ups
15 T2B
DB squat cleans (30/20lbs)
160m farmers carry

Thursday, February 28, 2013

Tabata
Row
Db press
Wallballs (20/14lbs)
Ghd sit ups w/ ball