Friday, August 30, 2013

1.)HBBS: 

   1×5@70%

   3×4@80%

2.) 5x2 Strict GH Raises

3.) For time:

     7 rounds for total reps of:

     30 Seconds ME HSPU

     30 Seconds ME Power clean (115/75)

Rest 1 minute between rounds.

After party:

 3X8 Strict Weighted Pullups – heaviest   possible, rest 60 sec. 

Sub strict pull ups. 

Sub Strict banded pull ups. 

Just do it one way or another! 

Thursday, August 29, 2013

Strength: rest day or make up strength day. Work on weaknesses.

WOD:

Complete as many rounds as possible in 12 minutes of:

 5 x GHD sit-ups

10 x Back extensions

15 x Overhead squat (95/65lbs) 

REST 3 minutes then run 1 mile AFAP 

Wednesday, August 28, 2013

1.

1.15 mins to establish a 2RM Pause Clean (pause three counts at the bottom of the knee) & Jerk.

2. 5x5 Behind the Neck Push Press – heaviest possible, rest 60 sec.

 

        3. 100 Burpees for time.

*Every two minutes (beginning at 0:00): 5 Strict Pull-ups

Tuesday, August 27, 2013

1. 1) HBBS:

1X6@70%

1X6@80%

1X3@90%

1X2@95% – rest 2 minutes (or more if necessary).

2) Front squat: 

1X5 @ 70%

1X4@80%

1X3@85%

1X3@90% – rest 2 minutes (or more if necessary).

 

5 rounds for total reps of:

1 min. ME Weighted Step-ups 95/65# (alternating) on 20″ box
     30 seconds Rest
1 min. ME T2B
     30 seconds Rest

Monday, August 26, 2013

BBG (barbell gymnastics) 

1.) 4X2 3-Stop Snatch High Pull (2″ off floor, bottom of knee, high pull) – heaviest possible, rest 60 sec.

2.) 15 minutes to establish a 3RM Hang           Snatch (bottom of knee – three consecutive reps).

Conditioning

For time:

30-20-10 of:

Wall Ball 20/14 lbs
KB Snatch (15l/15r – anyhow) 24/16kg

Saturday, August 24th, 2013

For Time:
Row 20 calories
30 wallballs (20/14)
20 T2B
30 box jumps (24/20)
20 SDLHP (1.5pd/1pd)
30 shoulders to OH (95/65)
Row 20 calories

Friday, August 22, 2013

.

Clean & Jerk (squat): 

2X1@75%

2X1@80%

2X1@ 85%

2X1@90%

2X1@85%

4X1@75% – rest 30-60

.

Split Jerk (from rack): 3x5; work from light to heavy (not max) set; 60 sec rest

.

One Leg Deadlifts w Kettle Bell: 3x10 (10 each leg); 60 sec rest

.

GHD Sit Ups: 3x15; rest 60 sec

 

WOD:

5 min Tabata air squats; recover, then:

 

   15 min AMRAP

    5 KB swings (1.5/1)   (use HAP)

    50 M sprint

    10 Dips​​

 

 

Thursday, August 22, 2013

Strength: REST DAY or make up a strength day. Stay out of the way of those who are doing the BEAST chipper. 

WOD

For time: 

Run 800m or row 900m

60x Double unders (scale-300 jump ropes)

50x Back extensions (scale-good mornings)

40x ghd sit-ups (scale sit-ups)

30x Ball slams (30/20lbs)

20x Man makers (30/20lbs) 

10x Inverted burpees (see demo)

Run 800m or row 900m

http://m.youtube.com/watch?v=4APw-oroxzA&desktop_uri=%2Fwatch%3Fv%3D4APw-oroxzA#/user/paradisocrossfit1

Wednesday, August 21, 2013

Strength:

1.) Snatch High Pull: 5x3, (same weight all 5 sets); rest 60 sec.

2.) Snatch (squat): 

2X1@80%

2X1@85%

2X1@90%

2X1@95%

2X1@90%

4X1@80% – rest 30-60

3.)High Bar Back Squat: 20 Minutes       to get 1RM

4.)Behind the neck from the rack

Snatch Grip Push Press + OHS: 5x1; HAP; rest 60 sec; (1 Rep = 5 presses + 1 OHS with 3 second hold in bottom)

 

Strength WOD for time:

A.)  2 rounds of:

      5 pull ups 

     10 ring push ups

     10 m death march

-then-

B.) 15 Hang Power Snatches

       (135/95lbs- Adv)

       (95/65- Int)

       (65/45- Beg)

-then-

 Repeat A.)

Conditioning WOD:

A.) Find 1RM overhead squat

B.) 3 rounds for time: 

  Row 20 calories

  5 Pull ups 

 10 Deficit push ups

 10m Death march 

  Run 400m

Tuesday, August 20, 2013

Strength:

1.)  2 Position Snatch (squat): 7x1; (floor/high hang); 60 sec rest

2.) 2 Position Clean (squat):                                  (floor/high hang) 

7x1 60 sec rest

3.) C2B Weighted Pull Ups (TEMPO): 5x3, HAP: up quickly, 3 count pause with chin over the bar, and 3 count descent; rest 60 sec.

4.) Good Mornings: 3x10; heavy as possible; rest 60 sec

STRENGTH WOD:

10 min AMRAP

 5 Ground to OH (115/85lbs)

10 burpee box jumps (30/24")

Conditioning WOD:

A.) Find 1 RM squat clean

B.) 20 min AMRAP

15 Ground to OH (85/55lbs)

10 burpees

 5 squat box jumps (30/24")

Monday, August 19, 2013

.

Push Jerk: 20 Min to get 1RM (can take from rack); then 3X2 @ 90% of 1RM

.

Front Squat: 2X5 @ 80%, 2X3 @ 85%, 2X2 @ 90%, 2X1 @ 95% – rest 2:00

 

WOD:

A. 10 Min Practice HSPU

*If have HSPU, perform the following: 2 min ME; rest 4 min; 2 min ME)

 

B. 4 Rounds for time

​25 Wall balls

​15 T2B

​*rest 30 sec b/w rounds

 

Friday, August 16th, 2013

STRENGTH:

-Clean & Jerk (squat): 3x1@75%, 1x1@80%, 1x1@85%, 1x1@90%, 3x1@85%, 2x1@80%,  REST 60sec

-Press Complex: 12 min to work up to near MAX.

  Push Press, Push Jerk, Split Jerk

 (Take the bar from the rack, don't put it down till complete all 3)

-One leg Deadlifts w/ Kb: 3x10 (10 each leg) 60 sec rest 

-Pendlay Rows: 3x5, heavy as possible, clean grip width, Rest 60 sec

WOD:

"Anderson"

Max Rounds in 20 minutes:

5 Burpees

10 Push ups

15 Sit Ups

20 Squats

Thursday, August 15, 2013

Strength:

-Weighted pull-ups build to a 3rm-Start From The Dead Hang!

-Weighted dip; build to a 3rm

- 3 x ME L sit

If you need a rest day then rest. If you want to make up a strength day that you missed or do Saturday's strength that's cool too. 

WOD:

3 rounds for time of:

20 wallball sit-ups 

5 X "Curtis P"- With a barbell, perform the following sequence:(95/65lbs)

-Squat Clean (from ground or hang)

-Lunge on left leg (with barbell still racked)

-Lunge on right leg (with barbell still racked)

-Push Press

Wednesday, August 14, 2013

Strength:

1.) Tall Snatch: 5x3; rest 60 sec. 

2.) Snatch (squat): 3X1@80%, 1X1@85%, 1X1@90%, 1X1@95%, 3X1@90%, 2X1@85% – rest 30-60

3.)  High Bar Back Squat: 1X5 I@ 80%, 2X3 @ 85%, 3X1 @ 90%, 1X1 @ 95% – rest as needed

4.) Behind Neck Snatch Grip Push Press: 3x5;  rest 60 sec

 

WOD:

5 rounds for time:

Run 400 m

12 thrusters (95/65lbs) 

Rest 2 minutes

Tuesday, August 13, 2013

1.) Snatch from Blocks (squat): at hip; 5x3;

2.) Clean & Jerk from Blocks (squat): at hip; 5x3;

3.) Weighted Pull Ups- TEMPO : 3x3, heavy as possible:

up quickly, 3 count pause with chin over the bar, and 3 count descent; rest 60 sec.

4.) GH Raises: 3x10; rest 60 sec; weighted if possible; use bands if have to

Strength WOD:

3 rounds for time and reps of:

3:00 to complete:

Run 400m (all out)

ME Muscle-Ups in the remaining time

Rest 2:00 after each round. 

Conditioning WOD : 

3 rounds for time: 

20 x Lateral over the box jumps (24"/20") 

Rest 20 seconds

20 x Kettlebell Swings (1.5/1 pd)

Rest 20 seconds

20 x Hand release push ups 

Rest 3 minutes

For time:

Row 2000 Meters

Results for the day:

Monday, August 12, 2013

Strength:

1.) Snatch Complex: 15 minutes to establish a 1RM of the following complex: 

High Hang snatch (squat) + Behind the neck push-press + Snatch balance

2.) Clean (power) & Jerk Complex: E40 Sec, 4 min; 

2 Power Cleans (1 from floor, 1 from hang) + 1 Jerk (80%)

3.) Front Squat: 15 minutes to get 1RM

Strength WOD:

5 rounds

Total calories and reps for score

Row 1 minute (calories) 

Double unders 1 minute 

Rest 2 minutes 

OR

Conditioning WOD:

For time:

-100 Double Unders

-80 Wall Balls (20/14lbs)

-60 Calorie Row

-40 Push Press (95/65lbs) 

-20 K2E

Friday, August 9, 2013

Strength:

1.) Clean & Jerk: 

3X1@75%, 

1X1@80%, 

1X1@ 85%,

 1X1@90%, 

3X1@85%, 

2X1@80% – rest 30-60

2.) Split Jerk (from rack): 

3x5; work from light to heavy (not max) set; 60 sec rest

3.) One Leg Deadlifts w Kettle Bell: 3x10 (10 each leg); 60 sec rest

4.) Pendlay Rows: 

3x5; heavy as possible; Snatch Grip Width; rest 60 sec.

5 Broad Jumps for max distance:

WOD:

Complete 5 rounds:

Handstand Holds for maximum time

10 Supine Ring Pull Ups

Post total time of 5 rounds of handstand holds 

Rest 2 minutes:

3 rounds ME Seated Box Jump

*Use a box that allows you to sit with the top of your legs at parallel. Rest 2 minutes between rounds.

Thursday, August 8, 2013

Strength: Rest day or make up strength day. Take 20 minutes to work on weaknesses. Ex: muscle ups, pistols, double unders, pull ups. 

WOD:

For max rounds

Max rounds in 5 minutes of 

3x Handstand push-ups 

6x Sumo deadlift high pulls (95/65lbs)

Rest 2 minutes 

Then, max rounds in 5 minutes of 

4x oh squats (95/65lbs)

8x ab mat sit ups

Rest 2 minutes 

Then, max rounds in 5 minutes of 

5x KB swings (1.5/1 pd)

10x wallballs (20/15lbs)

Wednesday, August 7, 2013

Tall Snatch: 5x3; rest 60 sec. 

.

Snatch (squat): 3X1@80%, 1X1@85%, 1X1@90%, 1X1@95%, 3X1@90%, 2X1@85% – rest 60

.

High Bar Back Squat: 1X5 @ 80%, 2X3 @ 85%, 2X2 &2X1 @ 90% – rest 2:00

.

Behind the Neck Snatch Grip Push Press: 3x5; HAP; rest 60 sec

 

WOD

15-10-5 5 Min Time Cap per set of 15-10-5) 

Thrusters (135/95/65)

Burpees

Rest 5 Minutes; Repeat then Rest 5 Minutes; Repeat. 

 

Or 

Conditioning WOD

 

3 rounds
15x Ball slams (30/20) 
20 m Bear crawl 
15x Burpees 
20 m Walking lunges (ball overhead)
15x GHD back extensions 
10x Burpees 


Tuesday, August 6, 2013

Strength:

.

1.) 2 Position Snatch (squat): 5x1; (1 floor + 1 high hang); 60 sec rest

.

2.) 2 Position Clean (squat): 5x1; (1 floor + 1 high hang); 60 sec rest.

3.) T2B 3 x 20

 WOD: 

EMOM for 25 Minutes

5 Pull Ups 

10 Dumbbell or KB press; bench or           medball (heavy)

 15 squats

 

 

Monday, August 5, 2013

Strength:

1.) 15 minutes to find 1RM Snatch (squat)

2.) 15 minutes to find 1RM  Clean (squat) & Jerk

 

3.) Front Squat: DO NOT re-rack until  each set is complete

Set 1-  Every 30 seconds for 2:00 (5 total reps) – 1 rep @ 70%

   *Rest 2:00

Set 2- Every 45 seconds for 2:15 (4 total reps) – 1 rep @ 75%

   *Rest 3:00

Set 3- Every 60 seconds for 2:00 (3 total reps) – 1 rep @ 80%

 

Strength WOD:

1) Run 5 x 200, repeat on 1:20; recover, then:

2.) 10 Min AMRAP

5 HSPU

 10 DIPS

15 ghd sit ups 

 

OR

Conditioning WOD:

100 double unders

Run 100m

15 Ft rope climb, 4 ascents

Run 100m

30 back squats (body weight) 

Run 100m

30 deadlifts (body weight) 

Run 100m

20 one-arm DB snatch (50/35lbs) alternating

Run 100m