Friday, May 30, 2014

1.) Skill:3x0:30 On/0:30 Off Arch Hold on Stomach (superman)

3x0:30 On/0:30 Off Hollow Hold on Hands and Feet (hollow rocker)

2.) Back squat: 5x3@90% 3rm

3.) Glute Ham Raises: 3×20

4.) WOD

21-15-9

Power snatch 

Dips

Double unders

Farmers walk 100 m (DB HAP) btw sets. (2x's)

Snatch weight:

Adv: 136/95

Int: 95/65

Beg: whatever looks pretty

Thursday, May 29, 2014

1.) Pause Clean (2 count at top of knee): 5rm

2.) Front Squat: 

1X5@60%

1X5@65 %

1X5@70%– rest as needed.

3.) Pendlay Rows: 4X5 – heaviest possible, rest 90 sec.

4.)WOD

For time:

Row 1k

20 UnBroken Weighted Box step ups 24/20" AHAP (step down)

30 TTB

10 UnBroken Weighted Box step ups AHAP 24/20" (step down)

15 TTB

Row 1k

Wednesday, May 28, 2014

Strength:

1.) Behind-the-neck Push Press Clean Grip: 5x3@90% of 3rm

2.) Behind-the-neck Split Jerk: 2rm- 1x2@95%

1x2@90%

Skills: 

3.) Take 15 minutes to work on Handstand walks and skin the cats. 

4.) WOD

For time:

Squat Clean/Burpee Ladder

10 Squat Cleans 

1 Burpee

9 Squat Cleans 

2 Burpees...

Tuesday, May 27, 2014

1.) Tall Snatch: 4-5 light singles to warm-up

2.) Hang snatch (full squat) 2RM

1x2@95%

1x2@90%

3.) Back Squat: 

1X5@70%

1X5@80%

1X2@85%

1X3@90%

1X1@100% – rest as needed

4.) Front Squat: 

1X5@65%

1X4@75%

1X4@80%

1X4@85% – rest as needed

5.) Tabata: 4 minutes each station

-Push Press (95/65# ) 

-Jumping Alternating Lunges 

-Ball Slams (30/20# ) 

-Romanian Deadlift (95/65# ) 

Monday, May 28, 2014

Friday, May 23, 2014

Warm up:

Calf stretches

Forearm and wrist stretches

Samson stretch

Caterpillar 

Run 900 m

40 double unders

20x's

Sit ups

shoulder ROM

OH squats w/ broom

Burgener warm up

1.) Weighted back ext 3x10

2.) Hang Power Snatch:    

    5×3@80% of 3 RM.

   

3.) Strict Press: 

1X5@40%

1X5@50% 

1x5@60%

4.) WOD

21-15-9

Row calories

GHD sit ups 

Wall balls (20/14# )

Thursday, May 23, 2014

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

2.) Skill:

3 rounds of:

:30 Hollow Hold on Back

:30 Rest

3.)WOD

Continuous for time of:

400m run w/ plate (35/25#)

THEN

3 rounds of:

-5 T&G power clean & push jerk (135/95#)

-25 HR push-ups 

-30 double unders

THEN

400m run w/ plate (35/25#)

Wednesday, May 21, 2014

1.) Skills:

1:00 ME Double-Unders

1:00 ME TTB

1:00 ME REGIONAL STANDARD HSPUS

2.) Strength:

Back Squat: 

1X8@65%

1X8@70%

1X8@75%

1X8@80%

rest as needed

3.) 3X5 Behind-the-neck Push Press (clean grip) – heaviest possible, rest 90 sec.

4.) WOD 

Max rounds in 20 minutes

6x Sumo deadlift high pull (65#/45#)

6x Burpees

6x DB snatch HAP

Tuesday, May 20, 2014

1.) Front Squat:

1X5@65%

1X4@75%

1X4@80%

1X4@85% – rest as needed

2.) Bench press

65% of 1RM

3 x 10 rest 60 seconds. 

3.) WOD 

CF.com

For time: 

100-meter walking lunge

800-meter run

100 squats

Cashout: 100 sit-ups 

Monday, May 18, 2014

1.) Hang Power Clean (above knee): 5rm (drop each rep and reset quickly)

2.) Deadlift: 

1X5@65%

1X5@75%

1xMax Effort@85%

rest as needed

3.) 3X10 Bent Row – heaviest possible, rest 60 sec.

4.) 3X20 Reverse Hypers – heaviest possible, rest 60 sec.

5.) WOD

3 rounds for time 

Run 400M

20 Strict Pull-Ups

10 OH squats as HAP

Friday, May 15, 2014

1.) Clean with 3-sec Pause each rep (just above the knee): 5×3@80% of 3rm

2.) Bent Over Rows: 3X5 – medium/heavy, rest 60-90 sec.

3.) GHD Sit-Ups: 3×20

4.) WOD

On the minute, every minute, for 20 minutes, complete the following:

5 x Heavy Kettlebell Swings 

5 x burpees 

As Quickly As Possible

Thursday, May 15, 2014

1.) Clean with 3-sec Pause each rep (just above the knee): 5×3@80% of 3rm

2.) Bent Over Rows: 3X5 – medium/heavy, rest 60-90 sec.

3.) GHD Sit-Ups: 3×20

4.) WOD

On the minute, every minute, for 20 minutes, complete the following:

5 x Heavy Kettlebell Swings 

5 x burpees 

As Quickly As Possible

Wednesday, May 15, 2014

1.) 3X10 Reverse Hypers – heavy, rest 30 sec.

2.) Find 1RM deadlift then

10X1 Deadlifts @ 75-80% – rest 45 sec.

 

3.) WOD

Five rounds for time of:

10 Wall climbs

10 Toes to bar

20 Box jumps, 24" box

For the wall climbs, start with your toes and chest on the deck, walk your feet up the wall until your chest touches the wall, and then descend back to the original position.

http://media.crossfit.com/cf-video/CrossFit_WoD110108_AF_KrisBeccaWall.mov

Tuesday, May 13, 2014

1.) Front Squat: 3×10 AHAP

2.) Back Squat: 

1X5@75%

1X3@85%

1xMax Effort@95% 

rest as needed

3.) Glute/Ham Raises: 3×10

4.) WOD

TUESDAY COMPLEX 

15-12-9 

900m run btw sets. 

(95/65#) 

Squat clean 

Push press

Back squat

Right lunge 

Left lunge 

Push press 

Burpee over the bar = 1 

May 12, 2014

1.) 15 minutes to Work up to a 80% Snatch (establish a 1RM if feeling good)

2.) 15 minutes to Work up to a 80% Clean (establish a 1RM if feeling good)

3.) WOD

 3 rounds for time of:

15 renegade rows (30/20#)

12 Hang Snatch 

Run 400

 

Friday, May 9, 2014

Warm up:

Add your body weight and age then row that many calories. 

Strength: Close Grip Bench 5 RM then 1x max reps @ 80% of 5 RM

Skill: Take 10 minutes to work on pistols. 

WOD:

Complete 5 rounds:

15′ Rope Climbs – 2 reps

Max reps of Ball Slams (30/20#)

Rest 60 seconds between rounds

Post total ball slams 

Thursday, May 8, 2014

Strength:

1.) Hang Clean with 3-sec pause each rep (just above the knee): work to a 3rm (drop each rep and reset quickly) 

1×3@95%

1×3@90%  

rest as needed

2.) Behind-the-Neck Jerk (work to a 3rm (drop all reps) 

1×3@95%

1×3@90% 

rest as needed

3.) Bent Over Rows: 5X5 – heaviest possible, rest 60-90 sec.

WOD

"Fran" 

21-15-9 

Thrusters (95/65#) 

Pull ups 

Wednesday, May 7, 2014

Strength:

1.) Tall Snatch: work to a 3rm-then 

1X3@95%

1X3@90%

2.) Hang Snatch work to a 3rm-1X3@95%

1X3@90%

3.)Back Squat: 

1X8@65%

1X8@70%

1X6@80%

1X6@85% - rest as needed

4.) WOD

3 rounds for time :

200' Shuttle Run (50' sections)

20 DB (two dumbells) Ground to Overhead (40/25#)

10 hspus

20 Burpees

Tuesday, May 6, 2014

STRENGTH: 

1.) 3 rounds of:

1:00 ME HS Walk (for total distance)

1:00 Rest

2.) 3X10Weighted Sit-Ups, AHAP- rest 90 sec. (Put feet through heavy Dumbells and hold a third Dumbell to the top of your head)

3.) WOD 

2014 Regional Event 6

For time:

50-calorie row

50 box jump overs, 24 inch

50 deadlifts, 180 lb.

50 wall-ball shots, 20-lb. ball

50 ring dips

50 wall-ball shots, 20-lb. ball

50 deadlifts, 180 lb.

50 box jump overs, 24 inch

50-calorie row

Monday, May 5 , 2014

1.)  5X3 UB Weighted Strict Pull-ups – heaviest possible, rest 60 sec.

2.) 5X3 Push Press – heavier than last week, rest 60 sec.

3.) WOD 

5 rounds for time:

 Run 200m

 10x Power cleans

 5x Front Squats

Choose your own weight.

And/or 

BRIDGE RUN!!!!!!

Thursday, May 1, 2014

Sorry guys! My phone was wrecked and I couldn't post the WODs. But we are back in business! 

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

2.) 15 minutes of GOAT work. 

3.) WOD

3 rounds for time of:

Row 500 m

25 KB swings (1.5/1pd)

15 K2E

25 box jumps (24/20)

Run 400m