Tuesday, January 31, 2012

Wednesday February 1st, 2012

A1. Bulgarian Split Squats with DB's, 3 sets of 8 @ 3030, rest 30 seconds
A2. FLR on rings, 60-90s hold x 3 sets, rest 2:00 minutes

B. 5 Rounds for time of:
Row 250 m
Walking Lunges x 20 steps

Monday, January 30, 2012

Tuesday January 31st, 2012

A. Push Press, 5 sets of 5, rest 2:00 minutes between sets




B. Complete Max Rounds for the following:
3 minute amrap – 90%
5 Sumo Dead High Pull, 75/55
30 double unders

2 minute rest
3 minute amrap – 90%
5 Sumo Dead High Pull, 75/55
15 box jumps, 24/20″
2 minute rest
3 minute amrap – 90%
5 push press, 95/65
12 reps mountain climbers
2 minute rest
3 minute amrap – 90%
5 clean and jerks @ 95/65

5 knees to elbows

Sunday, January 29, 2012

Monday January 30th, 2012

A. 1 Hang Power Clean + 1 Hang Squat Clean + 1 Power Clean x 4 sets, rest 2:00 minutes

B. High Bar Back Squat, 4-6 reps @ 32×2 x 4 sets @ stay at same weight for all 4 sets- choose weight @ 70% of 1 Rep Max, rest 2:00 minutes

C. AMRAP 7 Minutes of:
12 KB Swings
12 Goblet Squats

Friday, January 27, 2012

Saturday January 28th, 2012



3 Sets for time of:
Row 600 m
50 Squats
25 Burpees
15 Pull-Ups, Banded Pull-Ups, or Jumping Pull-Ups
*Rest 6:00 minutes between sets*



This workout will be scaled for beginners, so do not be intimidated by the amount of work that will be done. 

Thursday, January 26, 2012

Friday January 27th,2011

A1. Deadlift, 2 reps x 5 sets @ 30×1, rest 2:00 minutes
A2. Box Jumps, 10 reps x 5 sets unbroken, rest 2:00 minutes



B.
3 Rounds for time of:
Row 500 m
Sit-Ups x 30 reps



Post deadlift loads, box jump height and time for part B to comments. 

Thursday January 26th, 2012

5 Rounds for time of:
20 Wall Balls
10 Jumping Pull-Ups
5 Push Press @ 95/65, 75/45
15 Ball Slams or Sledge Strikes. 

Wednesday, January 25, 2012

Wednesday January 25th, 2012

A1. Back Squat, 3 sets of 4-6 reps @ 3011, rest 30 seconds
A2. Handstand Holds x 20 seconds x 3 sets, rest 2:00 minutes- Level 1
Handstand Push-Ups x AMRAP x 3 sets, rest 2:00 minutes- Level 2

B. 120 Kettlebell Swings for time @ 55/35, 44/25

Monday, January 23, 2012

Tuesday, January 24th, 2012

AMRAP 20 Minutes :
20 Push Press @ moderate weight
20 Anchored Sit-Ups
20 Burpees





Post rounds and reps to comments

Sunday, January 22, 2012

Monday January 23rd, 2012

7 Sets of the following:
Row or Airdyne x 30 seconds
Rest 30 seconds
DB Snatch(Left) x 30 seconds
Rest 30 seconds
Row or Airdyne x 30 seconds
Rest 30 seconds
DB Snatch(Right) x 30 seconds
Rest 30 seconds
Double Unders x 30 seconds
Rest 30 seconds

Saturday, January 21, 2012

Saturday January 21st,

7 minutes of DU practice.


Crossfit benchmark:  "Fran"
21-15-9
Thrusters 95 lbs/ 65lbs
Pull-ups

Record your workouts!!

Wednesday, January 18, 2012

Thursday January 19th, 2012


practice double unders for 5 consecutive minutes in your warm-up

A. Press Cluster - 3 x 5 sets; rest 3 min b/t sets
+
row sprints:
40 sec @ 95%
rest 2:20 walking x 6
rest 5 mins after 3rd set. 

Wednesday January 18th, 2012

Paul getting after his first muscle up!


Today's WOD: For Time:
21-18-15-12-9-6-3
KBS 
Box Jumps

Tuesday, January 17, 2012

Tuesday January 17th,2012

A. Clean Grip Dead lift.    Build to a tough 3.  Rest as needed between sets.

B. Hang Power Clean     3 sets of 5 reps.   Use a warm up set or 2 then do 3 working sets.    Rest 2 mins between sets.

C. GH raises.   2 sets of 10 reps.  rest 90s between sets.


D. Crossfit benchmark workout:    running clock burpees.  (1 burpee the first minute, 2 the second minute, 3 the third minute and so on until you can't complete a set. )   Chest to deck and torso upright with small jump at top.  Push yourself here.

Monday, January 16, 2012

Monday January 16th, 2012

3 sets. 
A1. Front Squat  4-6 Reps.  Rest 2 minutes
A2. Weighted Pull-ups   2-3 reps   Rest 2 minutes


Five sets for times
Wall Ball 10 reps
Pull-ups   7-10 reps
Rest 1 minute




Important Note: 
If you came Saturday we will have a different workout planned for you.  It will be an active recovery workout. This is important to do so we can continue with training. 

Thursday, January 12, 2012

Thursday January 12th, 2012



5 sets @ 90% effort  
10 Kettle Bell Swings unbroken
10 DB press  --- moderate weight
10 Toes to bar -  scaling here will include KTE, GHD sit-ups, weighted sit-ups or regular sit-ups
Row 200m   
rest 4 mins between sets. 

Wednesday, January 11, 2012

Wednesday January 11th, 2012

warm-up:    practice double unders and dips


4 rds for time
8 pull-ups
8 DB snatch Left Arm
8 DB snatch Right Arm
16 jump switch lunges.

Tuesday, January 10, 2012

Tuesday January 10th 2012

 
6 sets:
3 tough TnG Clean Grip DL
6 burpees AFAP
25 double unders AFAP
rest walk 4 min b/t sets

Sunday, January 8, 2012

Monday January 9th, 2012

"karen"

150 wall balls for time.  20#/14#



Post time and scaling to comments.

Friday, January 6, 2012

Saturday January 6th, 2011

A. Push Press practice.   Work up to a tough triple.

B.  For time:
Run 400m
20 tough Push Press
Run 400m
20 sledge strikes right
20 sledge strike left
20 sledge strikes right
20 sledge strikes left
Run 400m
20 tough Push Press.     think 3 sets or more.

Thursday, January 5, 2012

January 5th,2011

A1  Deadlift   3 reps x 5 sets.    rest 2 mins
A2. DB bench press      8-10 reps @ 4010 x 5 sets   rest 2 mins

then

B.
3 rds for time

5 DL @ 65% of best 3 reps in A1.
10 tough push-ups - (choose a push-up variance that is a step up from what you can complete 20 reps unbroken of)
15 SDLHP   w/ KB    70 lbs, 55,lbs, 35lbs, or 25lbs.  
20 sit-ups anchored.

post loads for A1 and A2 and time and loads for B to comments.

Wednesday, January 4, 2012

Wednesday January 4th, 2012

4 sets of

complete AFAP
10 burpees
10 KB swings
10 BJ 24"/18"

rest 4 minutes between sets.

Tuesday, January 3, 2012

Tuesday January 3rd, 2012

Tonight's session will be an open gym session to work on anything you would like. We will have a few workouts posted for those that have been following.

If you have double unders and can clear 200 reps in 10 mins:

Max reps double unders in 10 mins.


If you do not have double unders :practice double unders for 10 minutes and then

Tester:

 row 500m for time.

A 500m row for time requires a nice long warm-up and a big huge effort. These are not 500m row repeats so there is no leaving anything in the tank. It will be over in well under 2 minutes so give it your all!

some standards are listed below


beginner  :          women 2:20 men 1:55
intermediate :    women 2:00 men 1:45
advanced           women 1:50  men  1:32
advanced :         women 1:40 men 1:25 

Monday, January 2, 2012