WEDNESDAY, NOVEMBER 26, 2014

warm up

Run 900m
50 double unders or 250 jump ropes
Crossover activation
2 ROUNDS NOT FOR TIME:
10 push ups
10 sit ups
10 air squats
10 back ext
MOBILITY:
Foam roll
Forearm stretch

Paused Back Squats (7 x 2)

3 count pause at the bottom. Heavy as possible. Rest 60 seconds btw sets.

Tempo Bench Press (Heavy as possible. 7 x 2)

3 count descent, 3 count pause at bottom, explode back up.

Metcon (Time)

21-15-9-6-3
Push press (95/65#)
Front squat (95/65#)
Row (calories)

TUESDAY, NOVEMBER 25, 2014

Warm up

Row 500 meters
Crossover activation
2 ROUNDS NOT FOR TIME:
10 Air squats
10 Butt kicks
10 lunges let opposite elbow touch the ground
10 back ext
10 calf stretches

MOBILITY:
Couch stretch
Hip flexion w/ external rotation
Foam roll t spine
Forearm stretches

POWER DOWNS (10 x's)

Negative muscle ups. Start in support on the rings and as slowly as possible lower down to a hang. See video.

Squat Clean (60% of max clean 3 x ME rest 2  minutes btw sets)

Metcon (Time)

2 ROUNDS:
50 meters OH weighted lunges (45/25#)
25 Box jumps or step ups (24/20")
50 Double unders
25 Burpees

Monday, November 25, 2015

Snatch (Find 1 RM)

Work up to your 1 RM

Front Squat (Find 1 RM)

Work up to your 1 RM

Metcon (Time)

3 Rounds:
400 m run or 500 m row
12 Thrusters (95/65#)
21 T2B

Chest-To-Bar Pull-ups (Skill work: 3 x ME)

FRIDAY, NOVEMBER 21, 2014

The CrossFit Warm-up

3 rounds of 10-15 reps of:  
Samson Stretch (15-30 seconds)
Overhead Squat with PVC  
Sit-ups  
Back-extensions  
Pull-ups  
Dips

Weighted Pull-ups (90 second rest btw sets)

Nancy (Time)

5 Rounds for time of:  
400m Run  
15 Overhead Squats, 95# / 65#

THURSDAY, NOVEMBER 20, 2014

Rest/Active Recovery

Make up day. Pick a WOD that you missed and work!

Griff (Time)

For Time: 
Run 800 meters   
Run 400 meters backwards   
Run 800 meters   
Run 400 meters backwards

WEDNESDAY, NOVEMBER 19, 2014

Row 500 m

50 Double unders
Crossover activation

2 rounds not for time of:
10 air squats
10 butt kicks
10 lunges let opposite elbow touch the ground
10 calf stretches

MOBILITY:
Couch stretch
Hip flexion with external rotation
Foam roll t spine
forearm stretches

Bent Over Row (5x5, Heavy as possible - rest 60 seconds btw sets)

Tempo Bench Press (5x3, 80%)

3 count descent, 3 count pause at bottom, explode back up.

Metcon (AMRAP - Rounds and Reps)

15 minutes:
10 Hang power cleans
15 KB swings
20 Double unders

ADV: 135/95  (2/ 1.5 pd)
INT: 95/65  (1.5/ 1 pd)
BEG: Perfect form

TUESDAY, NOVEMBER 18, 2014

Warm up

Row 1,000 meters
50 double unders
Crossover activation
2 Rounds NOT FOR TIME:
10 push ups
10 sit ups
10 air squats
10 back ext

GYMSTRONG (refer to video on Ipad)

Adv: Ring Back roll to supprt
Int: Bar pull over
Beg: Bar chin swings

Back Squat (80%, 3x5)

CrossFit Games Open 12.3 (AMRAP - Rounds and Reps)

18-Minute AMRAP of:
15 Box Jumps, 24" / 20"
12 Shoulder-to-Overhead, 115# / 75#
9 Toes-To-Bar

Comp: Box Jumps Game Standards

MONDAY, NOVEMBER 17, 2014

3 position snatch 

(floor, below knee, above knee) % based off of 1 RM of hang snatch
60% x 1
65% x 1
70% x 1
75% x 3 sets of position snatch

Metcon (Time)

5 Rounds:
20 calorie row
20 wallballs (20/14)

Friday, November 14, 2014

WOD

Row 500m

10 DB Man makers

20 ghd sit-ups 

Run 400m

10 DB Man makers

Row 250m

20 ghd sit-up 

10 DB Man makers

Run 200m

20 ghd sit-ups 

10 DB Man makers

Thursday, November 13, 2014

WADE’S ARMY MISSION

WADE’S ARMY MISSION

WADE’S ARMY is enlisting Power Athletes from around the world to join in the fight against Neuroblastoma, an aggressive form of pediatric cancer developing in the nerve tissues. Our objective is to bring the fight against this form of deadly disease and remember Wade DeBruin and his battle. We lost him at the age of two and our goal is to fund research and bring support to the brave child and families affected by this fatal pediatric cancer.

Throughout 2014, Wade’s Army will be campaigning throughout several different channels and promotions in an effort to spread Neuroblastoma awareness to a large This will include a workout dedicated to Wade DeBruin and his fight against Neuroblastoma hosted by Power Athlete. Spread the word about brave Wade, enlist in Wade’s Army and our fundraising efforts! Donations go along way, but helping spread the awareness of Neuroblastoma and recruiting more to the cause will help us reach our goal!

Enlist in Wade’s Army by donating here or choosing to start your own fundraiser!

Wade-

Complete 5 rounds for time:

50 lbs One Arm DB Power Snatch – 11 reps
50 lbs One Arm DB Thrusters – 12 reps
Pull Ups w/ the 50 lbs DB – 11 reps

*You can alternate hands as needed during the workout to complete total reps.

RECENT COMMENTS

• Wendy Saling on Training For Wade’s Day
• Tuesday, 10.07.14 | Crossfit South Bend Strength & Conditioning on Claim Your Shirt!
• Step up to fight childhood cancer - Crossfit Gym Sacramento | Crossfit Analog on Wade’s Army Takes the Fight to CureFest
• A Speedy Run, CrossFit Fun + Local Produce - fANNEtastic food | Washington D.C. area Registered Dietitian | Recipes + Healthy Living + Fitness on Join the Fight Against Neuroblastoma
• Erik DeBruin on Training for Wade’s Day: 8 weeks to go!

 

• Power Athlete HQ
• John Welbourn

 

Wednesday, November 12, 2014

Tempo ring dips 4 x 10 (4 x 10)

3 counts down
3 counts pause at bottom
3 counts up
3 counts pause at the top

ADV: rings
INT: matador
BEG: box

Metcon (Time)

15-12-9
Curtis P's (95/65#)
Run 800 meters btw sets (2 runs)

1 Curtis P=
1 power clean
1 front rack lunge right
1 front rack lunge left
1 push press

Tuesday, November 11, 2014

Ring kips:
ADV+: Muscle ups
ADV: Chest to ring pull-ups
INT: Ring pull-ups
BEG: Jumping ring pull up with a slow decent

3 WISE MEN TRIBUTE (AMRAP - Rounds and Reps)

"Jeremy"
AMRAP IN 4 minutes:
5 Hang Squat Snatch
-RX=135/95
-Scaled=95/65
10 Burpees over the bar

REST 2 MINUTES THEN

"Ben"
AMRAP IN 4 minutes:
10 Power Cleans
-RX=135/95
-Scaled=95/65
20 Pull-ups

REST 2 MINUTES THEN

"Beau"
AMRAP IN 4 minutes:
15 Box jump overs
-RX=24/20"
-Scaled=24/20"
30 Wallballs (20/24#)

Monday, November 10, 2014

1.) 5 SN Grip Behind-the-Neck Push Press + 3 Overhead Squats: work to a heavy # for Complex – rest as needed

2.)Back Squat - 

70% x 5

75% x 5

80% x 5 

5 RM

3.) WOD

AMRAP IN 15 minutes:

5 Thrusters (95/65#)

10 KB swings (1.5/1 pd)

15 burpees

Friday, November 7, 2014

1.) Snatch (65% x 3  70% x 3  75% x 3  )

2.) Snatch High pull 

75% ( of 1RM snatch)  3 x 3  80% 3 x 3

3.) WOD

4 rounds of:
10 deadlift ( body weight )
10 T2B
10 dumbell push press ( 40/25 )
10 kettle bell swings  ( 1.5/1 pood )

Thursday, November 6, 2014

GYMSTRONG

1.) Ring work 10 x 2 

ADV PLUS: Muscles up

ADV: Chest to rings

INT: Ring pull-ups 

BEG: Ring jumping pull-ups 

2.) WOD

30-20-10

Burpee box jumps

Calorie row

Ghd sit-ups

Wednesday, November 5, 2014

1.) 5X3 Tempo Bench Press

(3 count descent, 3 count pause at bottom, explode back up) – heaviest possible, rest 90 sec.

2.) Front Squat - 

70% x 3

75% x 3

80% x 3

3RM x 1

3.) WOD

50 Double Unders

10 Handstand push ups

40 Double Unders

8 Handstand push ups

30 Double Unders

6 Handstand push ups

20 Double Unders

4 Handstand push ups

10 Double Unders

2 Handstand push ups

Tuesday, November 4, 2014

1.) Power Clean -

70% x 3

75% x 3

80% x 3

3RM

2.) Power Jerk -

60% x 3

65% x 3

70% x 3

3RM

3.) WOD

Run 400m

3 Rounds:

5 Power Clean 

10 Hand-Release Push-ups

15 Squats

Run 400m

3 Rounds:

5 Power Clean 

10 Hand-Release Push-ups

15 Squats

Run 400m

Monday, November 3, 2014

STRENGTH:

1.) Snatch Pull - 100% (of sn) 3 x 4

2.) Back Squat - 

70% x 5

75% x 5

80% x 5 

5 RM

WOD CrossFit.com

5 rounds for time of:

9 deadlifts (135/95lbs)

6 hang power snatch (135/95lbs)

3 overhead squats (135/95lbs)