Friday, January 31, 2014

DAY 30 of the double under challenge!

1.) Strength: Rest day or make up day.

2.) Take 10-15 minutes to work on 2 GOATS. Ex: double unders, handstand walk/free standing hanstands, rope climbs etc.

3.) WOD

5 rounds for time:

5 Burpee pull ups

10 kb swings (1.5/1pd)

15 Goblet squats w/kb

Run 200m

OR

Those who need active recovery should do a bridge run. 

Thursday, January 30, 2014

Strength/Skill

1.) Weighted step ups (box just below knee) 3x10 (5 each leg AHAP)

2.) 4X5 Weighted Ring Dips – heaviest possible, rest 90 sec.

3.)  Back Squat:

 1X8@75%

 1X5@80%, 

 1X3@85%, 

 1X3@90% 

quick up and down with no pause every set, rest 90 sec.

Conditioning

12 minutes to complete:

30 Shoulder to OH 95/65#

20 Burpee Box Jumps 24/20"

15 TTB

20 Shoulder to OH 115/75#

30 Burpee Box Jumps 24/20"

15 TTB

ME Shoulder to OH 135/95#

in the remainder of the 12 minutes.

Wednesday, January 29, 2014

PC WILL BE OPEN FROM 4-6! Be safe

Strength:

1.)  3XME C2B Pull-ups - rest 2:00

2.)  3X20 (steps) Front Rack Walking Lunges – heaviest possible with continuous stride (no stopping to gather feet), rest 2:00

3.) WOD: 

20 HSPU 

50 Double-Unders

10 OHS 115/75

50 Box jumps (24/20")

10 OHS 115/75

50 Double-Unders

20 HSPU

Wednesday, January 29, 2014

AT HOME WOD! 

WOD:

In front of a clock set for 15 minutes:

1 minute of Squats

2 minutes of Double-unders or tuck jumps

3 minutes of Push-ups

4 minutes of Sit ups 

5 minutes of lunges 

Count number for each exercise and total reps for 15 minutes. 

Tuesday, January 28, 2014

"Fight Gone Bad" style WOD only chose movements you dislike.

Monday, January 27, 2014

Strength

1.) 7X1 Snatches @ 70-80% (do not go above, make every rep perfect) - rest 60 sec.

2.) 5X1 Clean & Jerk @ 70-80% (do not go above, make every rep perfect) - rest 90 sec.

3.) 3X3 Front Squats @ 80% of 3rm - rest 90 sec.

WOD:

5 rounds for time of:
5 power snatch 
10 Wall balls (20/14#)
15 push upsRest 4 minutes and Row 2k for time

Day 26 of the double under challenge!

Friday, January 24, 2014

Strength

1.) 15 minutes to establish a 2RM Pause Clean (pause three counts at the bottom of the knee) & Jerk.

Note: Reps do not need to be touch and go; however, re-grip should happen immediately. Make sure to pause for three full counts (3 seconds) each rep.

2.) 3X3 Pause Clean & Jerk @ 90% of 2RM from #1 - rest 90 sec.

3.)  HBBS: 1X10@60%, 1X8@65%, 1X6@70%, 1X6@75%, 1X6@80% - rest as needed.

4.) EMOTM for 12 min: 4 pistols 4 toes to bar

Thursday, January 23, 2014

Strength: Rest or make up day

WOD:

5 Rounds of:

200 m run 

20 Push Ups (hand release) 

10 deadlifts (135/95lbs)

Wednesday, January 22, 2014

DAY 21 OF THE DOUBLE UNDER CHALLENGE!

1.) 10 minutes to establish a 1RM Power Snatch.

2.)  3 X ME Strict HSPU - rest 2 minutes.

Notes: Standard is hands on floor and head to floor. Hands must be inside elbow width.

3.) WOD

FOR TIME: 

100 Double Unders

30 Front Squats...135/95 pounds

75 Double Unders

20 Front Squats...135/95 pounds

50 Double Unders

10 Front Squats...135/95 pounds

Tuesday, January 21, 2014

BBG

1.) 7X1 Hang Clean + Jerk @ 80% – rest 60-90 sec. (Do not go above 80%)

Strength/Skill

2.) 4X5 Strict Ring Dips - with a 5 sec pause at top of every dip, rest 90 sec.

3.) Back Squat: 4X5@75% quick up and down with no pause every set, rest 

 

Conditioning

AMRAP IN 15 minutes:

5 x Power Clean (115/75)

3 x Thrusters (115/75)

1x 20m shuttle run 

Monday, January 20,2014

4 Rounds of:

12 KB Swings...(1.5/1pd)

24 Push Press...95/65 pounds

12 Chest to Bar Pull Ups

24 Sit Ups

(EMOM 3 Burpees)

Or Row a 5K

Friday, January 17, 2014

DAY 16 of the double under challenge!

BBG

1.)  8:00 to work to a 1rm Power Clean & Jerk (stay within the time limit - no more than 4-5 attempts).

2.) Every 30 seconds for 3:00 - 1 Power Clean & Jerk @ 80% of max from #1.

Strength/Skill

1.) Back Squat: 4X8@80%, quick up and down with no pause every set, rest 90 sec.

2.) 4X30 sec. ME HSPUs.

Adv- deficit HSPUs

Int– pad assisted HSPUs

Beg- box or off a bar HSPUs. 

3.) WOD

20 min AMRAP of:

10 KB Swings (1.5/1pd)

10  Box Jumps (24/20")

10 T2B 

For Total Reps

Thursday, January 16, 2014

As you may know, a "goat" is any exercise or movement you dislike doing or like doing but are weak at, or both. A tenant of CrossFit, and many other exercise methods, is to work at improving these. 

1.) 10-15 minutes of "goat" work. 

2.) It is Day 14 of the double under challenge.

3.) WOD

Run 1 mile for time. Rest 2 minutes then perform the following for a separate time: 

6 rounds of: 

135/95/65

5 x Deadlift 

5 x Power clean 

5 x Push-press 

5 x Clean & jerk 

5 x front squat 

Choose a single load that will be used consistently with each movement.

Wednesday, January 15, 2014

Strength:

1.) 3 x ME UB C2B Pull-ups with 1 Tempo Strict Pull-up (stop all swinging - 3 counts up, 3 count pause with chin over bar, 3 counts down - then begin C2B again) every 5 reps – rest 90 sec.

2.) 3X20 (steps) Front Rack Walking Lunges with continuous stride (no stopping to gather feet), rest 90 sec.

3.) WOD

"Marguerita"

50 reps for time of:

Burpee/Push-up/Jumping-Jack/Sit-up/Handstand

Tuesday, January 14, 2014

1.) 4XME Kipping Ring Dips 5 sec pause at top of dip every 5 reps, rest 90 sec.

2.)  Back Squat: 4X8@75% quick up and down with no pause every set, rest 90 sec.

Conditioning

7 rounds of:

Row 250m

14 Wall Balls (20/14lbs) 

7 Power Snatches (95/65lbs)

Rest 1:1

Every round should be all out on every movement. All WB are meant to be UB.

Monday, January 13, 2014

1.)12 minute to establish a 3-Position Snatch (high Hang - Hang -  Low Hang.)

2) EMOM for 5 minutes: 1 3-Position @ 85% of max from #1.

3.) WOD 

400 m run buy in.

9min AMRAP of:

9 Toes to Bar

7 Hang Squat Cleans...115/75 pounds

5 Burpees

400 m run cash out.

Friday, January 10, 2014

"Filthy Fifty"

Thursday, January 9, 2014

"Jerry"

For time:

Run 1 mile

Row 2K

Run 1 mile

Or

1 Round for time

200m Run - 10 Kettlebell Swings

400m Run – 20 Kettlebell Swings

800m Run – 30 Kettlebell Swings

400m Run – 20 Kettlebell Swings

200m Run – 10 Kettlebell Swings

Wednesday, January 8, 2014

1.) 8:00 to work to a 3rm Power Snatch (touch & go reps – stay within the allotted time)

2.) 1XME T&G Power Snatches @ 85% of max from 1.)

3.) Bench press 

5@75%

3@85%

1@95%

1 Max

4.) WOD 

5 minute AMRAP 

 

8 OHS (95/65)

8 ball slams  (30/20)

 

rest 2 min

 

5 min amrap

10 db snatch (alt arms)

10 double unders

 

rest 2 min

 

5 min amrap

 

10 power cleans (115/75)

 5 HSPUs 

 

 

Tuesday, January 7, 2014

1.) 10 minute to establish a 2rm Hang Clean + 1 Jerk (2 UB cleans, then 1 jerk after the 2nd clean).

2.)EMOM for 5 minutes: 2 Hang Cleans + 1 Jerk @ 85% of max from #1.

3.) 21-18-15-9

Calorie row

Pull ups

Burpee box jumps

Monday, January 6, 2014

1.) Take 10 minute to establish a 2 RM Hang Snatch 

2.) EMOM for 5 minutes: 3 Hang Snatches @ 85% of max double from #1.

3.) WOD

For time:

95 pound Back squat, 50 reps

50 GHD Sit-ups

75 pound Back squat, 50 reps

50 Back extensions

55 pound Back squat, 50 reps

50 GHD Sit-ups

Friday, January 3, 2014

DAY 2 of the double under challenge! 

1.) Snatch: 5 singles working to a max for the day (no more than 5 heavy singles)

2.)Snatch Hi-Pull + Hang Snatch: 5 sets of 3+1 reps @ 70-80% of max from 1.)

3.) “Helen” after too many eating sins. 

3 rounds for time:

800m run/900m row

21 kb swings (1.5pd/1pd)

12 pull-ups

AND THE HEATER WORKS!!!!! 

Thursday, January 2, 2014

1.) Work on rope climbs for 5-10 minutes

2.) DAY 1 of the double under challenge!

3.)CrossFit Total 

4.) "ANNIE"

50-40-30-20-10

Double unders

Sit ups