Thursday, February 27, 2014

1.) Strength rest day or make up strength day. 

2.) 15 minute GOAT work!

3.) WOD

3 Rounds of:

25 KB Swings (1.5/1 pood) 

10 Burpee over the box Jumps...24/20" box

400m Run

3min Rest

For Time

Wednesday, February 26, 2014

1.) EMOM for 5:00 - 2 Power Clean & Push Jerks @ 100% of 5RM 

2.) 12 minutes to establish a 1RM Snatch Balance.

3.) Conditioning

7 rounds of:

5 Hang Cleans 155/105#

12 Box Jumps 24/20"

15 Ball slams 30/20#

Rest 1:1

4.) Post WOD mobility and cashout skill work.

Tuesday, February 25, 2014

1.) Snatch: Work to heavy single in 15 minutes With remaining time work on technique

2.) WOD 

ADV-30# ball vest optional INT-20/14# ball BEG-14/10#ball

AMRAP in 5 minutes 
15 Wall Balls (20/14#)
10 burpees 

 Rest 2 minutes

AMRAP in 5 minutes
15 Wall Balls (20/14#)
10 burpees 

Rest 5 minutes 

Death by 10 meters

Monday, February 24, 2014

1.) mobility

2.) 15 minutes of GOAT work

2011 CF Games WOD #2 (Men's Open) - Curtis P's

 

12 Minute AMRAP
2:00 Minute Pull-ups
8:00 Minute Curtis P's
2:00 Minute Dbl Unders

REST FOR 3 minutes 

Row a 2k for time.

Friday, February 21, 2014

1.) Strength:

Take 15 minutes to work up to a 1 RM front squat. 

2.) WOD #1

Active recovery (for those who have over done it this week.) 

Time trial

Cover max distance
Row 30 minutes

OR

WOD #2

21-15-9

Pull ups

Ball slam (30/20#)

Deadlift (135/95#) 

Calorie row 

Thursday, February 20, 2014

1.) strength rest day or make up day.

2.) 10-15 GOAT work

3.) WOD

12.3  AMRAP in 18 minutes  15 Box Jumps  12 Push Press  9 Toes to Bar

Wednesday, February 19, 2014

1.) 3 x ME strict pull ups for reps.

2.) Back Squat: 4X3 @ 90% – quick up and down with no pause every set, rest 90 

3.) WOD

RUN 900 m 

100 push ups (hand release) 

150 sit-ups 

200 air squats

RUN 900 m

*To RX it will be the 900 m from the front door to the post office and around the church.

Tuesday, February 18, 2014

1.) 7x1 hang snatch @ 80% of 1RM snatch.

2.) 3X5 Snatch Grip BTN Push Press- rest 90 sec.

3.) 3X3 Snatch 1st Pull (3 count pause at knee) – 110-120% while maintaining consistent torso angle, rest 90 sec.

4.) WOD 

5 rounds for time:

10 ghd sit ups 

15 kb swings

20 double unders

Run 200 m

Monday, February 17, 2014

DAY 46 OF THE DOUBLE UNDER CHALLENGE! 

1.) 5X3 T&G Power Clean & Push Jerk: work to a 3RM – rest 90 sec.

2.) 5X3 Jerk Balance: work to a 3RM (use blocks)– rest 90 sec.

3.) WOD 

AMRAP IN 5 MINUTES:

1 2 3 4 5..... reps

Thrusters (95/65lbs)

Bar facing burpees

REST 3 MINUTES

AMRAP in 5 minutes:

.....6 7 8 9 10 reps

Thrusters (95/65lbs) 

Bar facing burpees

REST 3 MINUTES

AMRAP IN 5 minutes: 

...10 11 12 13 14 15 reps

Thrusters (95/65lbs) 

Bar facing burpees 

Athletes with begin new AMRAP where the previous left off. 

REST 3 MINUTES: 

Then for time: 

Run. You begin at the front door turn at the post office then turn to pass in front of St. Francis turning at the 400m corner then back to the front door. 

Friday, February 14, 2014

1.) Back Squat:1X8@80%, 1X3@90%, 2X1@100% quick up and down with no pause every set – rest 2:00

2.) Bench Press: 4X3 work to a 3rm – rest 2:00

3.) WOD

10 front squats 

2 ring dips
50 double unders
8 front squats 

4 ring dips
40 double unders
6 front squats 

6 ring dips
30 double unders
4 front squats 

8 ring dips
20 double unders
2 front squats

10 ring dips
10 double unders

Weight: Adv: 155/115 Int: 135/95 Beg: 95/65. 

Dips: Adv: rings Int: matador Beg: box dips.

To Rx in any category you must do double unders. Sub tuck jumps or regular jumps x 5.  

Thursday, February 13, 2014

"Michael"

Three rounds for time of:

Run 800 meters

50 Back Extensions

50 Sit-ups

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28.

The price of freedom, and its worth, is found in Michael passing. The debt owed to Michael and his family can never be repaid but only honored by remembering Michael and remaining free.

Wednesday, February 11, 2014

Day 41 of the double under challenge! 

1.) snatch balance 5x4 at 80% of 1RM

2.) WOD

15:00 AMRAP of:

500M Row

25 Wall Balls 20/14#

*Try to maintain steady smooth pace

Rest 3 minutes then

5 rounds of:

5 Snatches 

10 Burpees

15 Box Jumps 24/20"

Snatch weight: Adv: 135/95 Int: 95/65

Beg: 65/35

Tuesday, February 11, 2014

1.) take 10 minutes to work on rope climbs. 

2.) Back Squat: 4X5@85% – quick up and down with no pause every set, rest 90 sec.

3.) WOD

10 Rounds For Time:

3 Handstand Pushups

5 Toes to Bars

7 burpees

Scale options

HSPU -> Wall walks

Toes to Bars -> Knee tucks / Knees to elbow 

Monday, February 10, 2014

1.) 3 x ME C2B pull-ups rest 

2.) Find 1 RM Deadlift 

3.) WOD

 1 Clean n Jerk

1 Round of "Cindy" (5 Pull Ups, 10 Push Ups, 15 Air Squats)

2 Clean n Jerk

1 Round of "Cindy"

3 Clean n Jerk

1 Round of "Cindy"

4 Clean n Jerks

1 Round of "Cindy"

5 Clean n Jerks

1 Round of "Cindy"

...ect. until you complete:

10 Clean n Jerk

1 Round of "Cindy"

 For time:

Friday, February 7, 2014

1.) Back Squat:1X8@85%, 1X5@90%, 2X2@95% quick up and down with no pause every set - rest 2:00

2.) Bench Press: 4X5 work to a 5rm - rest 2:00

3.) WOD

• 2 rounds for time:
• 10 Man Makers (35/25#)
• 50 meters walking lunges w/dbs
• 30 push ups
• 20 Knees to Elbows
• 400 meter Run

Thursday, February 6, 2014

1.) Strength rest day or make up day.

2.) 10-15 minute GOAT work

3.) WOD

5 Rounds

30 Double Unders

5 HSPUS

10 Pullups

15 Box Jumps (24/20)

DAY 36 of the double under challenge!

Wednesday, Feb 5, 2014

DAY 35 of the Double under challenge!

1.) 3X60 sec handstand hold – rest 60 sec.

2.)Tempo Overhead Squats

2 sec down + 2 sec pause + 2 sec up

Warm-up with a set of 5 with empty bar, a set of 5 with moderate weight

3 working sets of 5 reps at an "easy" weight or approx 50% 1RM

3.) WOD

5 rounds for time:

20x KB swings (1.5/1pd)
10 burpees 6" target
10x KB sumo deadlift high pulls (1.5/1pd)
50m Farmer's walk (50/35#)

Tuesday, February 4, 2014

1) 12 min to work to a max 3-Position Clean (1. Hi-Hang – shoulders even with or slightly behind bar, bar in contact with pelvis. 2. Hang – just above knee. Low-Hang – 2″ from the floor. ) + 1 Jerk.

2) EMOM for 5:00 – 1 3-Position Clean + 1 Jerk @ 80% of max from #1.

3.) WOD

3 rounds, 21-15-9x reps
Front squats (95#/65#) 
Push press (95#/65#) 
T2B
Deadlift (95#/65#)
Row (calories) 

Monday, February 3, 2014

Strength:

1) 12 min to work to a max 3-Position Snatch (1. Hi-Hang – shoulders even with or slightly behind bar, bar in contact with pelvis. 2. Hang – just above knee. Low-Hang - 2" from the floor. ).

2) EMOM for 5:00 – 1 3-Position Snatch @ 85% of max from #1.

3.) WOD

1 mile run as fast as possible. Rest 5 minutes then. 

15 min AMRAP of:

3 Snatches...135/95 pounds

1 Ring Muscle Up

12 Wall Balls...20/14 

For Total Reps