Tuesday, December 31, 2013

1.) 12 minutes to work to an 1RM Clean & Jerk for the day.

 2.) 3 x ME T2B

 3.) Partners

1 med ball 800m run 

20 min AMRAP

14 DB thrusters 

14 burpee box jump overs

14 knee to elbow

1 med ball 800m run

One partner carries the ball at a time 

While one partner does the exercises the other rows 1,007m and then they switch. 

Monday, December 30, 2013

3.) WOD

30 min AMRAP of:

3 HSPUs 

5 Push Ups

7 Air Squats

10m Bear Crawl

(Every 5min 200m Run)

For Total Rounds

Friday, December 27, 2013

1.) Strength: 3X5 Tempo Front Squats @ 70% (3 counts down, 3 count pause at bottom, 3 counts back up, no stop at the top) - rest 90 sec.

2.) Snatch Balances: 3 sets of 5 @ 75% of snatch 1RM

3.) "Hope"

Three rounds of:

Burpees

75/55 pound Power snatch

Box jump, 24" box

75/55 pound Thruster

Chest to bar Pull-ups

"Hope" has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.

Thursday, December 26, 2013

1.) Strength:

EMOM for 5 minutes:

2 Hang Squat Cleans @ 70%

Notes: This is meant to provide a warm up for both the legs and the CNS. DO NOT go above the prescribed weight. Each set should be easy and fast.

2) 20 minutes to establish a 1RM HBBS.

3.) WOD:

For time:

Lunge 200 m with a plate overhead. Every time you put the plate down stop and do 5 burpees. (35/25lbs)

Tuesday, December 24, 2013

12 days of a Power CrossFit Christmas

1 400m run

2 Snatch (115/75lbs)

3 Muscle ups 

4 Thrusters (115/75lbs)

5 Burpees

6 Toes to bar 

7 Pull-ups

8 Kettlebell swings (1.5/1pd)

9 Wall balls (20/14lbs)

10 Handstand push-ups 

11 Ground to Overhead (115/75lbs)

12 Man-makers (35/25lbs)

Monday, December 23

1.)Strength; 

 Power snatch + OHS 4x5 60%, 65%,        70,% 75%

2.) Bent over Row 3x10 (last three should be very hard)

3.) WOD

400m cash in

10-8-6-4-2

Power clean (135/95lbs)   

Deadlift  (135/95lbs)

50 Double Unders between rounds (between means 4x's) 

400m cash out 

ALSO!!!!

We will be open regular hours on the 24th except 4-6 in the evening and then back to regular hours. NYE we will have one WOD at 12.

Friday, December 20, 2013

21-15-9 

Wall climbs 

Wallball sit ups 

Wallballs 

Thursday!

"Coffey"

For time:

Run 800 meters

135 pound Back squat, 50 reps

135 pound Bench press, 50 reps

Run 800 meters

135 pound Back squat, 35 reps

135 pound Bench press, 35 reps

Run 800 meters

135 pound Back squat, 20 reps

135 pound Bench press, 20 reps

Run 800 meters

1 Muscle-up

Wednesday, December 18, 2013

Strength:

1.)FS/BS: 2/4 x 4 sets @ 80% of FS Max

2.) Good Mornings: 3 sets of 6

Heavy

3.) WOD

For time:

10-9-8-7-6-5-4-3-2-1

Ring rows

Dumbell squat cleans (35/25)

Double unders 

Reverse lunges (# each side.) 

Tuesday, December 17, 2013

15 AMRAP of:

8 Toes to Bar

4 Burpees

8 Hang Snatch...95/65 pounds

4 OHS...95/65 pounds

Monday, December 16, 2013

1.) 4x2/4 FS/BS @ 80% if 1RM FS - rest 60 seconds 

2.) 4x5 weighted strict C2B pull-ups, heavy as possible, rest 60 sec. 

3.) 30 min AMRAP of:

3 x G I Janes

9 x 10m shuttle touches

12m calorie row

Friday, December 13, 2013

3 Rounds for time of:

5 HSPU (Handstand Push-ups)

10 Deadlifts

15 Push press 

20 Wall balls

25 K2E

Thursday, December 12, 2013

1.) strength rest day or make up

2.) 21-15-9

Power clean (115#/75#) 

Burpees 

Ghd sit ups 

Back ext 

Monday, December 9, 2013

Friday, December 6, 2013

Strength:

1.) 4x2/4 FS/BS @ 95% of Monday's #

2.) Take 10-15 minutes to establish 1RM of OHS.

3.) WOD

For time: 

Run 400 m (1run) 

5 rounds of: 

10 x box jumps (24/20")

10 x push press (95/65lbs)

10 x ball slams (30/20lbs) 

THEN

RUN 400 m (1 run) 

Thursday, December 5, 2013

Strength: Rest day or make up strength

WOD:

For time:

50 Wallballs 

25 Toes to bar

40 Wallballs

20 Toes to bar

30 Wallballs

15 Toes to bar

20 Wallballs

10 Toes to bar

10 Wallballs

5 Toes to bar

 

Wednesday, December 4, 2013

1.) Bench press 4x5  65,70,75,75%

2.) Deadlift: 3 sets of 4 @ 75% of max, rest exactly 60 sec between sets

3.) Ring dips 3x max effort

4.) WOD

For time:

21 Kb swings

21 burpees

400 m run

15 kb swings 

15 burpees

400 m run

9 kb swings 

9 burpees 

400 m run

Tuesday, December 3, 2013

1.) Power  snatch + OHS 4x5 (60, 65, 70, 75%) rest 90 

2.) Power clean + FS 4x5 (60, 65, 70, 75%) rest 90

3.) Military press 3x6 (60, 70, 75%)

rest 90 

4.) WOD

15 min AMRAP of:

30 Double Unders (150 jumps) 

5 HSPU's 

10 Hang Cleans...95/65lbs

Monday, December 2, 2013

1.)  4X2/4 FS/BS @ 95% (of 1RM Front Squat) - rest 90 sec.

2.) 4X3 Weighted Strict Pull-ups @ 30/25# + ME Strict Pull-ups - rest 90 sec.

3.) Bent over Row 3x10 

4.) 5 rounds for time:

     200m row

    10 x Dumbell squat snatch

    Bear crawl 20 m

 Sam's coffee WOD!