Partner Half- Murph
In teams of 2 with 1 working at a time complete a total of
1200m run (each member must run 200m x 3 sets)
50 pull-ups
100 push-ups
150 squats
1200m run (each member must run 200m x 3 sets)
Friday, May 31, 2013
Thursday, May 30, 2013
Friday May 31st, 2013
CoreFit:
4 sets of:
A1. Barbell Shoulder Press x 8-10 reps @ 2011
Rest 45 seconds
A2. Russian Step-Ups x 10-12 reps each leg
Rest 45 seconds
A3. Farmers Carry x 50 Meters
Rest 45 seconds
+
Complete as many rounds and reps as possible in 4 minutes of:
Push Press x 10 reps ---moderate 75/55 will work for most.
Pull-ups x 5 reps ----if you can string 3 or more pull-ups do this as Rx'd.
Rest 4 minutes, and then . . .
Complete as many rounds and reps as possible in 4 minutes of:
Kettlebell Swings x 10 reps - moderate and can be done unbroken.
Hand-Release Push-Ups x 10 reps
4 sets of:
A1. Dumbbell Shoulder Press x 4-6 reps @ 2011
Rest 90 seconds
A2. Glute Ham Raises. 6-8 reps @2020. Add band resistance or hold a light plate across chest if you can maintain tempo for 8 reps.
Rest 90 seconds
+
A1. Dumbbell Shoulder Press x 4-6 reps @ 2011
Rest 90 seconds
A2. Glute Ham Raises. 6-8 reps @2020. Add band resistance or hold a light plate across chest if you can maintain tempo for 8 reps.
Rest 90 seconds
+
Complete as many rounds and reps as possible in 4 minutes of:
95/65 lb. Push Press x 10 reps
Pull-ups x 10 reps
Rest 4 minutes, and then . . .
Complete as many rounds and reps as possible in 4 minutes of:
55/35 lb. Kettlebell Swings x 10 reps
Hand-Release Push-Ups x 10 reps
Score is total reps for both 4 minute AMRAPS.
CoreFit:
Four sets of:
Barbell Shoulder Press x 8-10 reps @ 2011
Rest 45 seconds
Russian Step-Ups x 10-12 reps each leg
Rest 45 seconds
Farmers Carry x 50 Meters
Rest 45 seconds
+
Complete as many rounds and reps as possible in 4 minutes of:
Push Press x 10 reps
Pull-ups x 10 reps
Rest 4 minutes, and then . . .
Complete as many rounds and reps as possible in 4 minutes of:
Kettlebell Swings x 10 reps
Hand-Release Push-Ups x 10 reps
Wednesday, May 29, 2013
Thursday May 30th, 2013
CoreFit
5 sets of:
A1. Russian Kettlebell Swings x 8- 10 reps - heavy!
Rest 45 seconds
A2. One arm DB bench press 10-15 reps/ arm.
Rest 45 seconds
A3. Box Jumps -step down x 10-12 reps.
Rest 45 seconds
+
With one partner working at a time, partners alternate whole rounds and complete 5 rounds each of:
Renegade Rows x 5 reps
Dumbbell Thrusters x 10 reps
200 Meter Run
A.
5 sets of:
Snatch cluster x 1.1.1
(rest 5-7 seconds between singles)
Rest 2 minutes
5 sets of:
A1. Russian Kettlebell Swings x 8- 10 reps - heavy!
Rest 45 seconds
A2. One arm DB bench press 10-15 reps/ arm.
Rest 45 seconds
A3. Box Jumps -step down x 10-12 reps.
Rest 45 seconds
+
With one partner working at a time, partners alternate whole rounds and complete 5 rounds each of:
Renegade Rows x 5 reps
Dumbbell Thrusters x 10 reps
200 Meter Run
A.
5 sets of:
Snatch cluster x 1.1.1
(rest 5-7 seconds between singles)
Rest 2 minutes
This is full snatch, so if you receive it high, ride it down to complete a full squat.
+
4 rounds for time of:
115/75 lb. Hang Power Snatch x 10 reps
24″/18″ Box Jumps x 20 reps
+
4 rounds for time of:
115/75 lb. Hang Power Snatch x 10 reps
24″/18″ Box Jumps x 20 reps
Tuesday, May 28, 2013
Wednesday May 29th, 2013
CoreFit:
4 sets of:
A1. Goblet Squats x 8-10 reps @ 3111 ---notice the tempo. 1 full second in bottom. load appropriately for 10 reps. Raise weight if you hit 10 reps.
rest 45s
A2. Pull-Ups x 8-10 reps. Use least amount of band help as possible to achieve 10 legit reps.
rest 90s
+
Complete as many rounds and reps as possible in 10 minutes of:
Row 250 Meters
Burpees x 10 reps
CrossFit:
4 sets of:
A1. Front Squat x 3-5 reps @ 30X1
Rest 20 seconds
A2. Pull-ups x Max reps - cap at 15 reps. If 15 kipping reps is easy do as many strict as possible until failure then finish with kipping reps.
Rest 3 minutes
+
Complete as many rounds and reps as possible in 10 minutes of:
135/ 85lb. Power Clean x 10 reps
Burpees x 10 reps
4 sets of:
A1. Goblet Squats x 8-10 reps @ 3111 ---notice the tempo. 1 full second in bottom. load appropriately for 10 reps. Raise weight if you hit 10 reps.
rest 45s
A2. Pull-Ups x 8-10 reps. Use least amount of band help as possible to achieve 10 legit reps.
rest 90s
+
Complete as many rounds and reps as possible in 10 minutes of:
Row 250 Meters
Burpees x 10 reps
CrossFit:
4 sets of:
A1. Front Squat x 3-5 reps @ 30X1
Rest 20 seconds
A2. Pull-ups x Max reps - cap at 15 reps. If 15 kipping reps is easy do as many strict as possible until failure then finish with kipping reps.
Rest 3 minutes
+
Complete as many rounds and reps as possible in 10 minutes of:
135/ 85lb. Power Clean x 10 reps
Burpees x 10 reps
Monday, May 27, 2013
Tuesday May 28th, 2013
CoreFit:
4 sets of:
A1. Renegade Row x 6-8 reps
Rest 45 seconds
A2. Kettlebell Swing x 15-20 reps
Rest 45 seconds
+
Take 15-20 minutes to build to a heavy Jerk- push or split, your choice.
Teams of 2. complete 7 rounds each of
Man-Makers x 5 reps (55/35 lb)
4 sets of:
A1. Renegade Row x 6-8 reps
Rest 45 seconds
A2. Kettlebell Swing x 15-20 reps
Rest 45 seconds
+
partner workout
4 sets of:
30 seconds of Double unders
30 seconds of Rest
30 seconds of barbell Thrusters
30 seconds of Rest
4 sets of:
30 seconds of Double unders
30 seconds of Rest
30 seconds of barbell Thrusters
30 seconds of Rest
score is total reps for team at conclusion of 4 sets. keep a running tally.
CrossFit:
A.Take 15-20 minutes to build to a heavy Jerk- push or split, your choice.
during rest between attempts, warm-up lower body to prep for the man makers.
+
Teams of 2. complete 7 rounds each of
Man-Makers x 5 reps (55/35 lb)
P1 completes 5 reps, p2 completes 5 reps, p1 completes reps etc., until both partners have complete 7 rounds.
Sunday, May 26, 2013
Monday May 27th, 2013
CoreFit:
5 sets
A1. deadlift 3 reps.
rest 30s
A2. E-ROM Push-up clusters 3.3.3 scale up to a difficult push-up. do 3 reps, rest 10s, do 3 reps, rest 10s, do 3 reps
rest 30s
A3. side plank - each side 45s. no rest between sides.
rest 60s
+
For time:
Run 800m
Airdyne 75 calories
Run 800m
CrossFit
4 sets.
A1. deadlift 2-3 reps.
rest 30s
A2. AMRAP ring dips with 20 to 40# of chains added. place chains around neck. looking for ~ 5 reps.
rest 90s
+
5 sets
A1. deadlift 3 reps.
rest 30s
A2. E-ROM Push-up clusters 3.3.3 scale up to a difficult push-up. do 3 reps, rest 10s, do 3 reps, rest 10s, do 3 reps
rest 30s
A3. side plank - each side 45s. no rest between sides.
rest 60s
+
For time:
Run 800m
Airdyne 75 calories
Run 800m
CrossFit
4 sets.
A1. deadlift 2-3 reps.
rest 30s
A2. AMRAP ring dips with 20 to 40# of chains added. place chains around neck. looking for ~ 5 reps.
rest 90s
+
"Jerry"
For time:
Run 1 mile
Row 2K
Run 1 mile
Run 1 mile
Row 2K
Run 1 mile
Eric Siegel 22:19. Post time to comments.
Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.
Thursday, May 23, 2013
Friday and Saturday's Workouts.
Fast and Furious:
3 rounds for time :
10 deadlifts --use ~65% of 1 RM
50 double unders ----- if not proficient at double unders- 15 calories on Airdyne.
+
GHD Sit-ups 3 x 15. Rest 90s.
foam roll low back and calves.
If you have trained last few days and are training tomorrow,please do the following
10 sets @80%
1 minute row
1 minute Airdyne
1 minute double unders
Saturday's Workout: ---done as our Memorial Day tribute for those that have fallen for our Freedom.
3 rounds for time :
10 deadlifts --use ~65% of 1 RM
50 double unders ----- if not proficient at double unders- 15 calories on Airdyne.
+
GHD Sit-ups 3 x 15. Rest 90s.
foam roll low back and calves.
If you have trained last few days and are training tomorrow,please do the following
10 sets @80%
1 minute row
1 minute Airdyne
1 minute double unders
Saturday's Workout: ---done as our Memorial Day tribute for those that have fallen for our Freedom.
"Rahoi"
Complete as many rounds as possible in 12 minutes of:
24 inch Box Jump, 12 reps
95 pound Thruster, 6 reps
6 Bar-facing burpees
24 inch Box Jump, 12 reps
95 pound Thruster, 6 reps
6 Bar-facing burpees
Jenn Jones 9 rounds + 19 reps (20" box, 65lbs).
Post rounds completed to comments.
Post rounds completed to comments.
U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.
Wednesday, May 22, 2013
Thursday May 23rd, 2013
CoreFit
3 sets of:
A1. Back Squat x 4-6 reps @ 3011
Rest 45 seconds
A2. Ring Rows x 8-12 reps @ 2111
Rest 45 seconds
A3. Stretch Pecs 30s
Rest 60 seconds
+
5 Burpee Pull-Ups
10 Kettlebell Swings - heavy
20 Wall Ball Shots
CrossFit
A. Back Squat 3,2,1, 3,2,1. Rest 3 minutes between. Raise loads per wave. I.e., 200,210,220, 210,220,230.
5 Burpee Pull-Ups
10 Kettlebell Swings ---heavy
20 Wall Ball Shots
A1. Back Squat x 4-6 reps @ 3011
Rest 45 seconds
A2. Ring Rows x 8-12 reps @ 2111
Rest 45 seconds
A3. Stretch Pecs 30s
Rest 60 seconds
+
"Helen"
3 RFT of
3 RFT of
400m run
21 KBS- 55#/ 35#
12 pull-ups ---scale to push-ups if you don't have pull-ups.
or if not coming on Saturday :
10 min AMRAP:
10 min AMRAP:
5 Burpee Pull-Ups
10 Kettlebell Swings - heavy
20 Wall Ball Shots
CrossFit
A. Back Squat 3,2,1, 3,2,1. Rest 3 minutes between. Raise loads per wave. I.e., 200,210,220, 210,220,230.
+
"Helen"
3 RFT of
3 RFT of
400m run
21 KBS- 55#
12 pull-ups
or if not coming on Saturday :
10 min AMRAP:
10 min AMRAP:
5 Burpee Pull-Ups
10 Kettlebell Swings ---heavy
20 Wall Ball Shots
Tuesday, May 21, 2013
Wednesday May 22nd, 2013
CoreFit:
3 sets of:
A1. Single-Arm Dumbbell Row x 8-10 reps @ 2111
Rest 30 seconds
A2. Alternating Lateral Lunge x 8-10 reps each @ 2011
Rest 30 seconds
A3. Waiter Walk x 25-yard each arm
Rest 60 seconds
+
Teams of 2. Each partner works for 2 minutes while the other rests. Score is number of Push Press Reps. :
A. Take 15 minutes to build to a heavy Jerk
+
Four sets for max reps of push press against a 2-minute running clock, with 2 minutes of rest between sets: (Do with partner)
30 calories on the Airdyne:
Push Press (115/75 lbs)
3 sets of:
A1. Single-Arm Dumbbell Row x 8-10 reps @ 2111
Rest 30 seconds
A2. Alternating Lateral Lunge x 8-10 reps each @ 2011
Rest 30 seconds
A3. Waiter Walk x 25-yard each arm
Rest 60 seconds
+
Teams of 2. Each partner works for 2 minutes while the other rests. Score is number of Push Press Reps. :
4 sets.
In 2 minutes:
Row 300 Meters
Push Press --Men 95#, women 65#
Row 300 Meters
Push Press --Men 95#, women 65#
CrossFit
A. Take 15 minutes to build to a heavy Jerk
+
Four sets for max reps of push press against a 2-minute running clock, with 2 minutes of rest between sets: (Do with partner)
30 calories on the Airdyne:
Push Press (115/75 lbs)
Tuesday May 21st, 2013
Against a 4-minute running clock, perform the following for max reps:
Run ~600m from gym to end ofWillow Way at Conklin Rd and back
Push-Ups x Max Reps
Rest exactly 4 minutes, and then . . .
Complete as many rounds and reps as possible in 4 Minutes of:
10 Box Jumps (24″/18″) ---step down.
10 Pull-Ups ----CoreFit use ring rows.
Rest exactly 4 minutes, and then . . .
Complete as many rounds and reps as possible in 4 Minutes of:
5 Burpees
5 Thrusters (95/65 lbs) - ----CoreFit scale weight.
Rest exactly 4 minutes, and then . . .
Complete as many rounds and reps as possible in 4 Minutes of:
30 Double-Unders ---CoreFit practice for 30s
10 Toes to Bar ---- CoreFit : sub hanging leg raises or situps
Sunday, May 19, 2013
Monday May 20th, 2013
CoreFit:
Five sets of:
A1. Deadlift x 5,5,5,5,5 - build to more weight than on 5-6-13
Rest 30 seconds
A2. Push-Up x 10-15 reps @ 21X1
Rest 30 seconds
A3. Dumbbell Push Press x 8-10 reps @ 20X1
Rest 60s
+
Five sets of:
10- 15 Burpee Box Jumps -- coach will give guidance on appropriate number of reps per athletes.
Rest 60 seconds
Three sets of:
A1. Deadlift x 3-5 reps @ 2011
Rest 90 seconds
A2. Ring Dips x Max Reps
Rest 90 seconds
+
CrossFit Regionals Workout # 1
Five sets of:
A1. Deadlift x 5,5,5,5,5 - build to more weight than on 5-6-13
Rest 30 seconds
A2. Push-Up x 10-15 reps @ 21X1
Rest 30 seconds
A3. Dumbbell Push Press x 8-10 reps @ 20X1
Rest 60s
+
Five sets of:
10- 15 Burpee Box Jumps -- coach will give guidance on appropriate number of reps per athletes.
Rest 60 seconds
Three sets of:
A1. Deadlift x 3-5 reps @ 2011
Rest 90 seconds
A2. Ring Dips x Max Reps
Rest 90 seconds
+
CrossFit Regionals Workout # 1
"Jackie"
Row 1000m
50 thrusters- 45# for male and female
30 pull-ups.
Friday, May 17, 2013
Saturday May 18th, 2013
In teams of two, you and your partner will move through five stations trying to score as many reps as possible in the following movements:
3 sets:
60 seconds of Wall Ball Shots
60 seconds of Rest
60 seconds of Push-Ups
60 seconds of Rest
60 seconds of Box Jumps
60 seconds of Rest
60 seconds of Push Press (75/53 lbs)
60 seconds of Rest
60 seconds of Anchored Sit-Ups
60 seconds of Rest
One partner works for the entire 60 seconds, and then rests while their partner works for 60 seconds. Each partner will cycle through until they complete each station three times.
60 seconds of Wall Ball Shots
60 seconds of Rest
60 seconds of Push-Ups
60 seconds of Rest
60 seconds of Box Jumps
60 seconds of Rest
60 seconds of Push Press (75/53 lbs)
60 seconds of Rest
60 seconds of Anchored Sit-Ups
60 seconds of Rest
One partner works for the entire 60 seconds, and then rests while their partner works for 60 seconds. Each partner will cycle through until they complete each station three times.
Thursday, May 16, 2013
Friday May 17th, 2013
CoreFit
A1. Romanian Deadlift x 6-8 reps @ 3011
Rest 45 seconds
A2. Dumbbell Bench Press x 8-10 reps @ 30X0
Rest 45 seconds
A3. Ring Row x 8-10 reps @ 3111
Rest 45 seconds
+
Rest 45 seconds
A3. Ring Row x 8-10 reps @ 3111
Rest 45 seconds
+
In teams of two, with only one partner working at a time, complete four sets each of:
Row 500 Meters
Kettlebell or DB Swings x 30 reps
CrossFit:
A1. Bench Press x 6-8 reps
Rest 15 seconds
A2. Clap Push-Ups x 10-12 reps
Rest 3 minutes
+
3 rounds for time
30 KBS- moderate
30 cals Airdyne
3 rounds for time
30 KBS- moderate
30 cals Airdyne
Thursday May 16th, 2013
3 sets of:
A1. Bulgarian Split Squat x 8-10 reps each leg @ 30X0
Rest 30 seconds
A2. Bat Wings 6-8 reps. 3s pause at
Rest 30 seconds
15-12-9
Thruster - heavy
Burpee
A1. Bulgarian Split Squat x 8-10 reps each leg @ 30X0
Rest 30 seconds
A2. Bat Wings 6-8 reps. 3s pause at
Rest 30 seconds
+
15-12-9
Thruster - heavy
Burpee
Tuesday, May 14, 2013
Wednesday May 25th, 2013
CoreFit:
CoreFit
4 sets of:
A1. Hang Power Clean 3 reps --light technique work
Rest 45 seconds
A2. GHD sit-ups x 10 reps
Rest 45 seconds
A3. Wall Ball Shots x 10-15 reps
Rest 45 seconds
+
3 Rounds For Time:
Airdyne 30 calories or Row 350m
Farmer’s Walk - length of driveway and back.
CrossFit:
Five sets of:
Power Clean x 2.2.2
(rest 10 seconds between doubles)
CoreFit
4 sets of:
A1. Hang Power Clean 3 reps --light technique work
Rest 45 seconds
A2. GHD sit-ups x 10 reps
Rest 45 seconds
A3. Wall Ball Shots x 10-15 reps
Rest 45 seconds
+
3 Rounds For Time:
Airdyne 30 calories or Row 350m
Farmer’s Walk - length of driveway and back.
Five sets of:
Power Clean x 2.2.2
(rest 10 seconds between doubles)
Rest 3 minutes
3 sets for times of:
60 Double-Unders
30 Kettlebell Swings
15 Pull-Ups
Rest 3 minutes
3 sets for times of:
60 Double-Unders
30 Kettlebell Swings
15 Pull-Ups
Rest 3 minutes
Monday, May 13, 2013
Tuesday May 14th, 2013
CoreFit:
4 sets of:
A1. Dumbbell Shoulder Press x 8-10 reps
Rest 45 seconds
A2. Russian Step-Ups with Dumbbells x 8-10 reps each leg
Rest 45 seconds
A3. Side Plank x 30-45 seconds each side
Rest 45 seconds
B.
Complete as many rounds and reps as possible in 12 minutes of:
8 Push-Ups
8 Toes to Bar or KTE or Hanging Leg Raises
200 Meter Run
A.
Four sets of:
Shoulder Press x 3-5 reps @ 21X1
Rest 2-3 minutes – working on lower body mobility during rest periods
+
Complete as many rounds and reps as possible in 12 minutes of:
6 DB push press- moderate
9 Ring Dips
12 Toes to Bar
4 sets of:
A1. Dumbbell Shoulder Press x 8-10 reps
Rest 45 seconds
A2. Russian Step-Ups with Dumbbells x 8-10 reps each leg
Rest 45 seconds
A3. Side Plank x 30-45 seconds each side
Rest 45 seconds
B.
Complete as many rounds and reps as possible in 12 minutes of:
8 Push-Ups
8 Toes to Bar or KTE or Hanging Leg Raises
200 Meter Run
CrossFit:
A.
Four sets of:
Shoulder Press x 3-5 reps @ 21X1
Rest 2-3 minutes – working on lower body mobility during rest periods
+
Complete as many rounds and reps as possible in 12 minutes of:
6 DB push press- moderate
9 Ring Dips
12 Toes to Bar
Sunday, May 12, 2013
Monday May 13th, 2013
CoreFit:
3 sets of:
A1. Goblet Squat x 8-12 reps @ 21X0 ----notice the 1 in the bottom--make sure to take a full pause in bottom
Rest 45 seconds
A2. Single-Arm DB or KB Row x 8-10 reps each arm @ 2010
Rest 45 seconds
A3. Push-Ups x 10-15 reps @ 2010
Rest 45 seconds
+
Four sets for max reps of air squats against a 2-minute running clock, with 2 minutes of rest between sets:
Row 250/200 Meters or Airdyne 15 cals/ 10 cals
Air Squats
5 sets of:
A1. Back Squat x 2-3 reps @ 30X1
Rest 15-20 seconds
A2. Kipping Pull-Ups x 10-15 reps
Rest 3 minutes
+
Four sets for max reps of cleans against a 2-minute running clock, with 2 minutes of rest between sets:
Run 200m
Squat Cleans (135/95 lbs)
3 sets of:
A1. Goblet Squat x 8-12 reps @ 21X0 ----notice the 1 in the bottom--make sure to take a full pause in bottom
Rest 45 seconds
A2. Single-Arm DB or KB Row x 8-10 reps each arm @ 2010
Rest 45 seconds
A3. Push-Ups x 10-15 reps @ 2010
Rest 45 seconds
+
Four sets for max reps of air squats against a 2-minute running clock, with 2 minutes of rest between sets:
Row 250/200 Meters or Airdyne 15 cals/ 10 cals
Air Squats
CrossFit:
5 sets of:
A1. Back Squat x 2-3 reps @ 30X1
Rest 15-20 seconds
A2. Kipping Pull-Ups x 10-15 reps
Rest 3 minutes
+
Four sets for max reps of cleans against a 2-minute running clock, with 2 minutes of rest between sets:
Run 200m
Squat Cleans (135/95 lbs)
Friday, May 10, 2013
Saturday March 11th, 2013
OPEN GYM tomorrow 10:30- 11:30 am.
CoreFit:
Make up a skill or strength work from earlier in week. Anything except for squats which will be on Monday. If you aren't coming Monday make up the squat work first.
+ conditioning below.
CrossFit
A. Power Snatch. Snatch Balance. Below Knee Hang Squat Snatch. 1.1.1 x 6 sets. Rest 90s. Use ~55% of 1RM. Focus on positions and speed.
+
20 minute AMRAP
teams of 2. Follow each other around the circuit.
20 sandbag cleans (10 per shoulder)
20 calories on Airdyne
20 ball slams.
CoreFit:
Make up a skill or strength work from earlier in week. Anything except for squats which will be on Monday. If you aren't coming Monday make up the squat work first.
+ conditioning below.
CrossFit
A. Power Snatch. Snatch Balance. Below Knee Hang Squat Snatch. 1.1.1 x 6 sets. Rest 90s. Use ~55% of 1RM. Focus on positions and speed.
+
20 minute AMRAP
teams of 2. Follow each other around the circuit.
20 sandbag cleans (10 per shoulder)
20 calories on Airdyne
20 ball slams.
Thursday, May 9, 2013
Friday May 8th, 2013
CoreFit:
4 sets of:
A1. Alternating DB Press x 8-10 reps each arm
Rest 30 seconds
A2. Dumbbell Walking Lunge x 20 steps
Rest 30 seconds
A3. Prone Plank Hold x 45-60 seconds ---increase difficultly by adding weight or performing FLR on rings.
Rest 2 minutes
+
A1. Push Press x 4-6 reps @ 11X1
Rest 90 seconds
A2. Alternating Barbell Forward Lunge x 20 steps @ 1010
Rest 90 seconds
4 sets of:
A1. Alternating DB Press x 8-10 reps each arm
Rest 30 seconds
A2. Dumbbell Walking Lunge x 20 steps
Rest 30 seconds
A3. Prone Plank Hold x 45-60 seconds ---increase difficultly by adding weight or performing FLR on rings.
Rest 2 minutes
+
Partner 2k row for time. Row in 500m intervals.
CrossFit:
4 sets of:A1. Push Press x 4-6 reps @ 11X1
Rest 90 seconds
A2. Alternating Barbell Forward Lunge x 20 steps @ 1010
Rest 90 seconds
B1. Max reps pull-ups.
Rest 20s
B2. Max height box jump x 2 reps. - -step down. if not comfortable with high box jumps, do broad jumps.
Rest 2 minutes.
+
Partner 2k row for time. Row in 500m intervals.
Wednesday, May 8, 2013
Thursday May 9th, 2013
CoreFit:
A.
3 sets of:
A1. Back Squat x 8-10 reps @ 30X1 ---- go heavier than on May 1st.
Rest 30 seconds
A2. Shoulder Dislocates 8-10 reps.
Rest 30 seconds
A3. Kettlebell Swings x 15-20 reps --- go heavy
Rest 2 minutes
+
AMRAP in 10 minutes of:
5 Dumbbell Man-Makers
shuttle run the length of driveway and back
CrossFit:
A.
5 sets of:
A1. Back Squat x 3-5 reps @ 30X1
Rest 60 seconds
A2. Single-Arm Dumbbell Row x 8-10 reps @ 2020
Rest 60 seconds
+
AMRAP in 10 minutes of:
Deadlift x 1 rep
Hang Power Clean x 1 rep
Front Squat x 1 rep
Push Press x 1 rep
(You must perform 5 burpees any time the weight settles on the ground. Men=115 lbs, Women=65 lbs)
A.
3 sets of:
A1. Back Squat x 8-10 reps @ 30X1 ---- go heavier than on May 1st.
Rest 30 seconds
A2. Shoulder Dislocates 8-10 reps.
Rest 30 seconds
A3. Kettlebell Swings x 15-20 reps --- go heavy
Rest 2 minutes
+
AMRAP in 10 minutes of:
5 Dumbbell Man-Makers
shuttle run the length of driveway and back
CrossFit:
A.
5 sets of:
A1. Back Squat x 3-5 reps @ 30X1
Rest 60 seconds
A2. Single-Arm Dumbbell Row x 8-10 reps @ 2020
Rest 60 seconds
+
AMRAP in 10 minutes of:
Deadlift x 1 rep
Hang Power Clean x 1 rep
Front Squat x 1 rep
Push Press x 1 rep
(You must perform 5 burpees any time the weight settles on the ground. Men=115 lbs, Women=65 lbs)
Tuesday, May 7, 2013
Wednesday May 8th, 2013
CoreFit and CrossFit
AMRAP in 8 minutes of:
Row 250 Meters
10 Dumbbell Push Press
10 Dumbbell Front Squat
Rest 8 minutes
AMRAP in 8 minutes of:
20 Jump Switch Lunges
20/12 Hand-Release Push-Ups
10 Pull-Ups--- scale 5 -1 Arm rows with KB.
Rest 8 minutes
AMRAP in 8 minutes of:
20 Box Jumps (24″/18″)
15/10 Toes to Bar --- scale hanging leg raise
10/5 Ring Dips ---scale bench dips
AMRAP in 8 minutes of:
Row 250 Meters
10 Dumbbell Push Press
10 Dumbbell Front Squat
Rest 8 minutes
AMRAP in 8 minutes of:
20 Jump Switch Lunges
20/12 Hand-Release Push-Ups
10 Pull-Ups--- scale 5 -1 Arm rows with KB.
Rest 8 minutes
AMRAP in 8 minutes of:
20 Box Jumps (24″/18″)
15/10 Toes to Bar --- scale hanging leg raise
10/5 Ring Dips ---scale bench dips
*necessary scaling will be provided by a coach.
Monday, May 6, 2013
Tuesday May 7th, 2013
CoreFit:
A.
3 sets of:
A1. Ring Row x 10-12 reps @ 2111
Rest 45 seconds
A2. Hollow Rock (or Hold) x 30 seconds
Rest 45 seconds
A3. Farmer’s Walk x 100 Meters
Rest 45 seconds
A4. Plank Hold x 45 seconds
Rest 45 seconds
In teams of 2, complete 4 rounds for time of:
12 Dumbbell Renegade Rows
400 Meter Run
(Partition the reps however you see fit, and stay with your partner on the run.)
4 sets of:
A1. Weighted Pull-Up x 2-3 reps @ 21X0
Rest 15-20 seconds
A2. Strict Pull-Up x Max Reps @ 20X0
Rest 15-20 seconds
A3. L-Sit x 20-30 seconds
Rest 2 minutes
+
In teams of 2, complete 4 rounds for time of:
12 Dumbbell Renegade Rows
400 Meter Run
(Partition the reps however you see fit, and stay with your partner on the run.)
A.
3 sets of:
A1. Ring Row x 10-12 reps @ 2111
Rest 45 seconds
A2. Hollow Rock (or Hold) x 30 seconds
Rest 45 seconds
A3. Farmer’s Walk x 100 Meters
Rest 45 seconds
A4. Plank Hold x 45 seconds
Rest 45 seconds
+
In teams of 2, complete 4 rounds for time of:
12 Dumbbell Renegade Rows
400 Meter Run
(Partition the reps however you see fit, and stay with your partner on the run.)
CrossFit:
4 sets of:
A1. Weighted Pull-Up x 2-3 reps @ 21X0
Rest 15-20 seconds
A2. Strict Pull-Up x Max Reps @ 20X0
Rest 15-20 seconds
A3. L-Sit x 20-30 seconds
Rest 2 minutes
+
In teams of 2, complete 4 rounds for time of:
12 Dumbbell Renegade Rows
400 Meter Run
(Partition the reps however you see fit, and stay with your partner on the run.)
Sunday, May 5, 2013
Monday May 6th, 2013
CoreFit :
A.
3 sets of:
A1. Deadlift 5,5,5. Build per set. Build to a 5RM
Rest 45 seconds
A2. Push-Ups x 10-15 reps
Rest 45 seconds
A3. Reverse Lunges with DBs x 20 @ 1010
Rest 45 seconds
A4. Side Plank x 45 seconds each
Rest 45 seconds
+
4 sets of:
30 seconds of Kettlebell Swings
30 seconds of Rest
30 seconds of mountain climbers
30 seconds of Rest
A.
3 sets of:
A1. Deadlift 5,5,5. Build per set. Build to a 5RM
Rest 45 seconds
A2. Push-Ups x 10-15 reps
Rest 45 seconds
A3. Reverse Lunges with DBs x 20 @ 1010
Rest 45 seconds
A4. Side Plank x 45 seconds each
Rest 45 seconds
+
4 sets of:
30 seconds of Kettlebell Swings
30 seconds of Rest
30 seconds of mountain climbers
30 seconds of Rest
score is total reps after all 4 sets.
CrossFit:
A1. Deadlift 15,10,5 Rest 20s
A2. Max reps handstand push-ups. Rest 2 minutes
+
2 minute AMRAP
10 box jumps - step down
10 push press 115/75
rest 2 minutes x 4
score is total reps after all 4 sets.
Friday, May 3, 2013
Saturday May 4th, 2013
In teams of 3 complete as fast as possible:
rounds of
300 wall balls
400m run x 3 per member
6000m row
Every member must complete 400m run x 3. Scaling of reps and distances will be provided. Each team will get a rower and med balls. all 3 members can be working at same time but on different movements. Keep a running tally of your wall balls.
rounds of
300 wall balls
400m run x 3 per member
6000m row
Every member must complete 400m run x 3. Scaling of reps and distances will be provided. Each team will get a rower and med balls. all 3 members can be working at same time but on different movements. Keep a running tally of your wall balls.
Thursday, May 2, 2013
Friday May 3rd, 2013
CoreFit:
3 sets of:
A1. Romanian Deadlift x 6-8 reps @ 30X1
Rest 45 seconds
A2. Single Arm Press x 8-10 reps each arm
Rest 45 seconds
A3. Partnered Leg Tosses x 15-20 reps
Rest 45 seconds
B.
Complete as many Man-Makers as possible in 5 sets of:
60 seconds work
60 seconds rest
A.
Take 15 minutes and build to a heavy Clean and Jerk
A1. Romanian Deadlift x 6-8 reps @ 30X1
Rest 45 seconds
A2. Single Arm Press x 8-10 reps each arm
Rest 45 seconds
A3. Partnered Leg Tosses x 15-20 reps
Rest 45 seconds
B.
Complete as many Man-Makers as possible in 5 sets of:
60 seconds work
60 seconds rest
http://www.youtube.com/watch?v=gczI5sINn9U
CrossFit:
Take 15 minutes and build to a heavy Clean and Jerk
+
Grace
30 reps for time clean and jerk 135/95#.
+
row or Airdyne cool down.
Wednesday, May 1, 2013
Thursday May 2nd, 2013
*Priority is to make up yesterday's workout or a workout from earlier in week. If you have attended all sessions or are coming tomorrow complete:
4 sets :
4 sets of:
Against a 4-minute running clock, complete:
400 Meter Row
400 Meter Run
Dips x Max Reps
Against a 4 minute running clock, complete:
Run 400m
Airdyne- 15 calories
Push-up x Max reps.
rest 4 minutes
CrossFit:
4 sets of:
Against a 4-minute running clock, complete:
400 Meter Row
400 Meter Run
Dips x Max Reps
Rest 4 minutes
Score is total dips over course of 4 sets.
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