Monday July 1st, 2013

CoreFit:

4 sets of:
A1. Front-Racked Alternating Reverse Lunges x 8-10 reps each leg @ 20X1
Rest 45 seconds
A2. Ring Rows x 10-12 reps
Rest 45 seconds
A3. Plank Hold x 45 seconds
Rest 45 seconds

+

3 rounds for time of:
Goblet Squats x 15 reps
400 Meter Run

CrossFit : 

4 sets of:
A1. Front-Racked Alternating Reverse Lunges x 8-10 reps each leg @ 20X1
Rest 90 seconds
A2. Supinated-Grip Pull-Ups x Max reps @ 2110
Rest 90 seconds

+
3 rounds for time of:
Front Squats x 8 reps -   use approx 55% of 1RM.  bar is on floor at start.
400 Meter Run

Saturday June 29th, 2013

In teams of four, complete three rounds each of:
Row 500 Meters
95/65 lbs Thrusters x 30 reps
Burpees x 20 reps

Teams get only one work station per exercise and one “rest” station. Athletes may not advance to the next work station until their preceeding teammates have completed their work at that station.

Friday June 28th, 2013

CoreFit: 

3 sets of:
A1. Bulgarian Split Squat x 8-10 reps @ 30X0
Rest 45 seconds
A2. Waiter's Walk 50m.
Rest 45 seconds
A3. Russian Step-Ups x 8-10 reps each leg.  Load with DB or BB.
Rest 2 minutes

+

Lucky 7's

7 minute AMRAP
7 Box Jumps (24″/18″)
7 Burpees
7 Kettlebell Swings (45/ 25)

CrossFit:

4 sets of:
A1. Bulgarian Split Squat x 4-6 reps @ 41X1----Note the tempo. Go heavy as possible while keeping tempo.
Rest 1 minute

A2. Toes to bar x  6-10 strict reps.   

rest 2 minutes.

+

Lucky 7's

7 minute AMRAP
7 Box Jumps (24″/18″)
7 Burpees
7 Kettlebell Swings (55/ 35)

Thursday June 27th, 2013

CoreFit:

4 sets of:
A1. GH Raise x  6-8 reps.
Rest 45 seconds
A2. Lateral Lunge x 6-8 reps.  Load with plate or KB.
Rest 45 seconds

4 sets

B1. Single-Arm KB or DB Row x 6-8 reps @ 2111
Rest 45 seconds
B2. Plank Hold x 30-45 seconds
Rest 45 seconds

+
2k row for time or 10 min Max calories on Airdyne.

#

CrossFit:

A.
Deadlift x 3 reps (with PERFECT posture and mechanics) @ 20X0 tempo
* Set 1 – 50% of possible 3-RM x 5 reps
* Set 2 – 75% of possible 3-RM x 3 reps
* Set 3 – 85% of possible 3-RM x 2 reps
* Set 4 – 90-95% of possible 3-RM x 1 rep
* Set 5 – Test 3-RM
* Set 6 (optional) – Exceed Set 5 weight for 3-RM
Rest exactly 3 minutes between lifts

+

Row 2k for time, OR 10 min Max calories on Airdyne.

Compare both to October 12th, 2012.  Find and know your previous 2k best before you come to class.  We will discuss pacing to set a new 2k row PR.

Wednesday June 26th, 2013

CoreFit:

4 sets of:
A1. Dumbbell Bench Press x 8-10 reps
Rest 45 seconds
A2. Ring Rows x 10-12 reps
Rest 45 seconds
A3. Side Plank x 45 seconds each side
Rest 45 seconds

+

Teams of 2 :  1 partner completes a whole round and the other partner rests. Back and forth for 5 sets each.

Row 250 Meters or 25 cals on Airdyne
Push-Ups x 20/15 reps

CrossFit:

5 sets of:

A1. Bench Press x 4-6 reps @ 20X1.   
Rest 20s
A2. 20-40 double unders.  
Rest 2 minutes. 

+

3 rounds for time of:
Push-Ups x 40/ 30 reps
400 Meter Run

Tuesday June 25th, 2013

CoreFit:

4 sets of:
A1. Russian Kettlebell Swings x 15 reps.  Explosive!
Rest 45 seconds
A2. Dumbbell Shoulder Press x 8-10 reps @ 2011
Rest 45 seconds
A3. Dumbbell Walking Lunge x 20 steps @ 1010
Rest 45 seconds

+

5 minute AMRAP in teams of 3. Prowler stays moving the entire time. After you push the prowler, immediately perform your 6 DB thrusters. Team score is total DB thrusters at conclusion of 5 minutes. 

Prowler push- unloaded - length of driveway

6 DB thrusters - light

rest 7-10 minutes

5 minute AMRAP in teams of 3- same format as above. Score is burpees. 

row 100m all out 

6 burpees

CrossFit

5 sets of:
Hang Clean x 3 reps.  Take from high hang. No downward portion before initiating the pull. focus on getting under bar.  These are full squats. do not receive it high. If you can't get under it and squat it up, lower the load until you can.

Rest 2 minutes between sets.


AMRAP in 10 minutes:
115/75 lb Ground to Overhead x 3 reps ----may use snatch or CJ.
Ring Dips x 6 reps
Toes to Bar x 9 reps

Monday June 24th, 2013

CoreFit:

4 sets of:
A1. Goblet Squat x 8-10 reps @ 3010

For those that have demonstrated proficiency in squatting and wish to utilize Front squat you may do so. Use protocol from A1. Then complete A2 and A3 from CoreFit:
Rest 30 seconds
A2. Pull-Up negatives  3-5 reps.  5 seconds lowering from top of pull-up.
Rest 30 seconds
A3. Lateral Lunge x 8 reps each leg.  Load this in any manner.  (BB,DB,KB)
Rest 30 seconds

+

3 sets for total reps of:
Push-ups x 30 seconds
Rest 30 seconds
Sit-Ups x 30 seconds
Rest 30 seconds
Burpees x 30 seconds
Rest 30 seconds

CrossFit:

3 sets of:
A1. Front Squat x 4-6 reps @ 41X1.  Pay attention to tempo.  This is more important than the load. 6 reps at the proper tempo should take ~42s.
Rest 2 minutes
A2. Weighted Pull-Ups x 2-3 reps @ 2110
Rest 2 minutes

+

5 RFT :
Wall Ball x 15 reps
Pull-Ups x 15 reps --scale to 10 reps if you can't get your first set unbroken.
Rest 60 seconds

Saturday June 22nd, 2013

Somebody turns 23 today so :

2 rounds for time:
23 wall balls
23 pull-ups
23 walking lunges
23 burpees
23 calories on Airdyne

Can anyone go sub 10 minutes?

Friday June 21st, 2013

CoreFit and CrossFit :

A. 10 minutes to practice a skill you want to master.

B. 15 minutes to make up strength work missed earlier in week.  If you made all sessions, work on squat cleans.  1 moderate rep per minute for 10 minutes.


In teams of two, partners alternate full rounds to complete five rounds each of:
500 Meter Row
Dumbbell Man-Makers x 10 reps

Thursday June 20th, 2013

CoreFit:

4 sets of:
A1. Kettlebell Swings x 20 reps
Rest 45 seconds
A2. Broad Jump x 4-6 reps
Rest 45 seconds
A3. Single-Arm Dumbbell Row x 8-10 reps each arm @ 2111
Rest 45 seconds

5 sets of:
Dumbbell Push Press x 10 reps
Box Jump -step down x 10 reps
Rest 60 seconds

CrossFit

5 sets of:
A1. Hang Snatch + Snatch -----use full squat for both.  If you receive it high, immediately ride it down..
Rest 20 seconds
A2. Tall Box Jumps x 1.1.1.1.1
(rest 5 seconds between jumps)
Rest 2 minutes

+

For time:
400 Meter Run
Burpees x 10 reps
Pull-Ups x 15 reps
95/65 lb Overhead Squats x 20 reps
Pull-Ups x 15 reps
Burpees x 10 reps
400 Meter Run

Wednesday June 19th, 2013

CoreFit:

4 sets of:
A1. Back Squat x 8-10 reps @ 30X0 ----0 at the top. Use proper weight
Rest 45 seconds
A2. Pull-Ups x 8-10 reps --least assistance possible to get the reps.
Rest 45 seconds 

A3. Hollow Rocks 30-45 seconds

Rest 45 seconds

+

AMRAP in 6 minutes: 

Burpees x 5 reps
Bear Crawl x 20 yards
Burpees x 5 reps
Walking Lunge x 20 steps

CrossFit:

8 sets of:
Back Squat x 2-3 reps @ 30X1
Rest 2 minutes
(These sets should all be heavy. Use rest time to stretch and mobilize your upper body.)

+
Complete as many rounds and reps as possible in 6 minutes of:
125/85 lb Thrusters x 3 reps
Pull-Ups x 6 reps
55/35 lb Kettlebell Swings x 9 reps

Tuesday June 18th, 2013

CoreFit:
4 sets of:
A1. Dumbbell Shoulder Press x 10-12 reps @ 2011
Rest 45 seconds
A2. Alternating Forward Lunge x 10 reps each leg @ 1010
Rest 45 seconds
A3. Prone Plank Hold x 45 seconds
Rest 45 seconds

+

3 rounds for time of:
15 push-ups
400 Meter Run

CrossFit :

4 sets of:
A1. Push Press x 3-5 reps
Rest 2 minutes
A2. L-Sit ----accumulate 10s
Rest 2 minutes

+

8 minute AMRAP

10 box jumps- step down

10 push-ups

10 ring dips

Monday June 17th, 2013

CoreFit :
4 sets of:
A1. Deadlift x 6-8 reps @ 20X1
Rest 45 seconds
A2. Russian Step-Ups x 10 reps per leg
Rest 45 seconds
A3. Dumbbell Push Press x 8-10 reps
Rest 45 seconds

+

On the minute, every minute, for 10 minutes:
Heavy Kettlebell Swings x 6 reps
Burpees x 6 reps

CrossFit:

Clean Grip Deadlift  3,3,2,2,1,1 --rest 3-4 minutes between.  No maxing. All reps should be solid.

+

Using 85% of todays heaviest single, complete the following on the minute, every minute, for 10 minutes:
Deadlift x 3 reps
Burpees x 6 reps

Saturday June 15th, 2013

In teams of two, one working at a time , complete as fast as possible:

100 Pull-Ups
200 Meter Farmer’s Carry (heavy, swap weights as often as needed)
100 Wall Ball Shots
200 Meter Farmer’s Carry
100 Burpee Box Jumps
200 Meter Farmer’s Carry

Friday June 14th, 2013

CoreFit and CrossFit

Partner workout --

8 rounds for time --1 partner works at a time and completes a whole round.  Each athlete completes 4 rounds. 

Row 200 Meters
Kettlebell or Dumbbell Single-Arm Push Press x 5 reps each arm
Goblet Squats x 10 reps
Run 400 Meters

Thursday June 13th, 2013

CoreFit:

4 sets of:
A1. Dumbbell Walking Lunges x 20 steps @ 1010
Rest 45 seconds
A2. Supinated pull-up  x 6-8 reps --use minimal band assistance
Rest 45 seconds
A3. Plank Hold x 45 seconds
Rest 45 seconds

+

10 minute AMRAP:
Dumbbell Ground to Overhead x 5 reps
Push-Ups x 10 reps

CrossFit:
4 sets of:
A1. Barbell Forward Lunges x 10 steps/leg @ 1010 ---go as heavy as possible with tempo
Rest 90 seconds
A2. Ring Dips x Max Reps
Rest 90 seconds

+

10 minute AMRAP:
135/75 lbs Power Cleans x 5 reps
Hand-release Push-Ups x 10 reps

Wednesday June 12th, 2013

4 sets of:
A1. Shoulder Press x 8-10 reps @ 20X1
Rest 45 seconds
A2. Flutter Kicks x 30-45 seconds
Rest 45 seconds
A3. Waiter's Walk x 50 feet each arm
Rest 45 seconds

+

In teams of two, partners alternate exercises in order to complete as many rounds as possible in 15 minutes of:
Wall Ball Shots x 10 reps
100 Meter Shuttle.
Ring Rows x 6 reps

CrossFit:
4 sets of:
A1. Shoulder Press x 3-5 reps @ 20X1
Rest 90 seconds
A2. Toes to Bar x 10-15 reps
Rest 90 seconds


3 sets for max reps of:
B1. Pull-Ups x 60 seconds
Rest 30 seconds
B2. 95/65 lbs Thrusters x 60 seconds
Rest 30 seconds
B3. Double Unders x 60 seconds
Rest 30 seconds

Tuesday June 11th, 2013

CoreFit

A.
4 sets of:
A1. Romanian Deadlift x 6-8 reps @ 2011
Rest 45 seconds
A2. Push-Ups x 10-15 reps @ 21X1
Rest 90 seconds

4 sets: 

B1. Wall Ball Shots x 10- 15 unbroken reps
Rest 45 seconds
B2. Elbows to Plank x 8-10 reps
Rest 90 seconds

+
In teams of three, with one partner per station, complete as many Man-Makers as possible in 12 minutes of: Rotation occurs when athlete returns from the 400m run. Keep running pace high so the person doing man makers gets quick relief and your team can score the most reps!
Station 1 – 400 Meter Run
Station 2 – Man-Makers
Station 3 – Rest

CrossFit:

5 sets of:
A1. Deadlift x 4-6 reps @ 21X1
Rest 20 seconds
A2. Ring Push-Ups x max reps @ 1010
Rest 2 minutes

+

10 minute AMRAP
55#/35#  Kettlebell Swings x 15 reps
Wall Ball Shots x 15 reps

Monday June 10th, 2013

CoreFit: 

5 sets of:
A1. Goblet Squats x 8-10 reps @ 20X1
Rest 30 seconds
A2. Ring Rows x 8-10 reps @ 2111
Rest 60 seconds

+

2 sets for times of:

Kettlebell Swings x 20 reps
Burpees x 15 reps
200 Meter Run
Rest 2 minutes

CrossFit: 

4 sets of:
A1. Power Clean x 1.1.1.1
(rest 10 seconds between singles)
Rest 2 minutes
A2. Weighted Pull-ups x 2-3 reps @ 21X0
Rest 2 minutes

+

3 rounds for time of:
24″/18″ Box Jumps x 20 reps
Burpees x 15 reps

Saturday June 8th, 2013

A.  15-20 minutes of practice.  Work on your skills, or make up strength that was missed earlier in the week.

If you have been coming all week, build to a max squat snatch quickly. If you receive it above parallel, squat it down to full depth and stand with it. 

+

In teams of two, with one partner working at a time, partners alternate rounds for a 30 minute AMRAP.

5 Push-ups
10 Kettlebell Swings - heavy
15 Squats
200 Meter Run

Friday June 7th, 2013

CoreFit: 

4 sets :

A1. One arm DB or KB row   6-8 reps @ 2121--keep good form and tempo before raising weight.  Rest 30s between arms

A2. GHD sit-ups or Knees to Elbow x 10 reps.  Rest 90s

+

5 sets of:
Against a two-minute running clock, complete:
Dumbbell Ground to Overhead x 10 reps
Box Jump -step down x 10 reps
Burpees x Max reps

Rest 2 minutes between sets

CrossFit :

5 sets
A1. Handstand Push-ups  3-5 reps.   Rest 30s

A2. L-ups   3-5 perfect reps.    Rest 90s

+

5 sets of:
Against a two-minute running clock, complete:
Hang Cleans x 3 reps
Push Press or Jerk x 6 reps
Front Squats x 9 reps
Burpees x Max Reps

Rest 2 minutes between sets. Recommended Loads – 115/75 lb

Thursday June 6th, 2013

CoreFit:
4 sets of:
Hang Power Clean x 3 reps
Rest 60 seconds
Side Plank x 30- 45 seconds each side
Rest 60 seconds

+

15,12,9

deadlift @ 50% of 1 RM

burpees

CrossFit

A. Power Clean 2,2,2,2,2. Rest 2minutes.  Build to a heavy but solid form 2.


For time:
15,12,9

deadlift (use 1/2 bwt)

pull-ups

hand release push-ups

Wednesday June 5th, 2013

CoreFit:

5 sets of:
A1.  Push Press x 8-10 reps
Rest 45 seconds
A2. Chin Over the Bar Hold x 15-30 seconds
(weighted so that 20-30 seconds is a challenge)
rest 90 seconds

+

For time:
Run 400 Meters
Thruster x 30 reps - moderate.
Run 400 Meters

CrossFit:
4 sets of:
A1. Push Press x 3-5 reps
Rest 90 seconds
A2. Weighted Supinated-Grip Pull-Ups x 3-5 reps @ 2110
Rest 90 seconds

+
For time:
Wall Ball Shots x 10 reps
Ring Dip x 1 rep
Wall Ball Shots x 9 reps
Ring Dips x 2 reps
Wall Ball Shots x 8 reps
Ring Dips x 3 reps
…
Wall Ball Shots x 1 rep
Ring Dips x 10 reps

Tuesday June 4th, 2013

CoreFit:
4 sets of:
A1. Single-Arm Waiter’s Carry Walking Lunge x 10 steps each arm
Rest 45 seconds
A2. Ring Rows x 10-12 reps @ 2111
Rest 45 seconds

+

Five rounds for time of:
Super Burpee x 5
Toes to Bar x 10 reps

*Super burpee 1 rep = strict push-up burpee into 2 max squat jumps

CrossFit:

4 sets of:
Bulgarian Split Squat x 6-8 reps each leg @ 30X0
Rest 60 seconds
Plank Hold x 60 seconds
Rest 60 seconds

+

5 rounds for time of:
Super Burpee x 5 reps
Toes to Bar x 10 reps

*Super burpee 1 rep = strict push-up burpee into 2 max squat jumps

Monday June 3rd, 2013

CoreFit:

A1.  Deadlift- build to a tough single.

A2.  5-7 explosive push-ups x 5 sets.

+

2 rounds for time
10 KBS
10 KB goblet squats.
10 KBS
10 KB goblet squats
run 800m  ----scale to 400m for beginning runners



CrossFit:

A. deadlift - build to a 1RM.

+

2 rounds for time:
30 squat cleans 95#
30 pull-ups
run 800m