Wednesday January 1st, 2013

CoreFit:

4 sets: 

A1. Battle Rope x 20 seconds

Rest 60s

A2. Side Plank x 45 seconds

Rest 60 seconds 

3-4 sets: 

+

B1. Max strict pull-ups.  Use a band that allows for 5 reps. 

Rest 20 seconds

B2. Thrusters x 10 reps. 

Rest 30 seconds

B3. Row 200m all out.

Rest 2 minutes

CrossFit:

5 min @ 80-90%:
10 burpees
30 DU
REST 5 min

5 min @ 80-90%:
7 KBS 55#/35#
5 box jumps --step down
7 situps
REST 5 min

5 min @ 80-90%:
AD .25
12 T2B  ----scale to a # you can get unbroken on first set.
REST 5 min

5 min @ 80-90%:
Mountain Climbers 20 reps.
12 walking lunges
REST 5 min

5 min @ 80-90%:
AD

Tuesday December 31st, 2013

CoreFit:

6 sets: 

1 minute AMRAPs:

8-10 push-ups

AMRAP Double Unders in remaining time:

Rest 90 seconds  

+

Partner workout

Max calories on Airdyne in 10 minutes

Partners switch every 60 seconds.

+

40 ball slams for time. 

CrossFit:

A. SGDL. HPS. OHS.   1.1.3  x 5 sets.  

Rest 2 minutes

For this complex snatch grip deadlift the bar to mid thigh, hold it there for 2s with lats pulled back and in perfect position. Then power snatch the weight overhead. Then perform 3 Overhead Squats at 43x1 tempo. That 4s down, 3s in rock bottom, stand up, and 1s at the top before starting down again. You will likely be limited by the OHS. That is the intention. 

B. EMOM for 5 minutes.  PS TnG x 5 reps. --moderate weight.

This is a weight you can handle for 5 consecutive TnG reps. If you miss or can't go TnG you owe 5 burpees for each missed rep. Be a mature athlete and choose an appropriate moderate weight. 

+

EMOM for 12 minutes

odd minutes - 16-20 wall balls unbroken.  MUST be unbroken.  

even minutes -  8-12 Ring dips.  May break these AFTER first set to get your goal number. Must complete them with in the first 30s of the minute.


If you are tall,strong or do well at wall balls shoot for 20 WB per set and have the mental toughness and fortitude to do 20 on the minute each minute. 

If you are a "light weight" or strong at ring dips go towards 12 reps. If you are heavier or struggle with dips, go towards the lower end.

Monday December 30th, 2013

CoreFit:

4 sets of:
A1. Push Press (dumbbell or barbell) x 6-8 reps
Rest 60 seconds
A2. Romanian Deadlift x 6-8 reps @ 3010
Rest 60 seconds

+

For Max Reps/Calories:
3 Minutes of Rowing (Calories)
1 Minute of Rest
3 Minutes of Kettlebell Swings
1 Minute of Rest
3 Minutes of Thrusters 

CrossFit:

A.
In 20 minutes build to a heavy Jerk.

+

Row 1k for time. 

Saturday December 28th, 2013

Partners alternate whole rounds to complete as many rounds and reps as possible in 20 minutes of:
10 Goblet Squats - moderate.  Should be able to get 10 unbroken for first few rounds.
10 Box Jump --step down
10 Hand-Release Push-Ups

If you have trained the last two days and this is your 3rd day in a row:

short aerobic warm-up 

Aerobic Power Building!

Row 500m @90% effort

rest/walk EXACTLY 3 minutes x 8

goal is same output per set.  use 2k row split as starting point and take off 1s or 2s as your goal. 

Friday December 27th, 2013

CoreFit and CrossFit:

4 sets of:
A1. Front Racked Alternating Reverse Lunges x 8-10 reps each leg @ 10X1. ---8 is the minumum number of reps at tempo. Keep the tempo.
Rest 90 seconds
A2. Weighted Pull-Ups x 4-6 reps @ 2110.  --4 is the MINIMUM number of reps @ tempo.
Rest 90 seconds

+

For time:
40 Wall Ball Shots
20 Pull-Ups
30 Wall Ball Shots
15 Pull-Ups
20 Wall Ball Shots
10 Pull-Ups
10 Wall Ball Shots
5 Pull-Ups

Thursday December 26th, 2013

****The 10 am class is cancelled due to the inclement weather. There will be open gym at 430pm and class at 6pm*****


We are back on our regular schedule starting Friday. 

CoreFit:

3 sets of:
A1.Good Mornings x 8-10 reps @ 3011
Rest 45 seconds
A2. Single-Arm Dumbbell Row x 8-10 reps
Rest 45 seconds
A3. Alternating Lateral Lunges x 8-10 reps each leg
Rest 45 seconds

+

For time:
Row 500 Meters
Airdyne 1 mile
Row 500 Meters

CrossFit:
A.
5 sets of:
Mid- Hang Clean x 3 reps.  Full squat on all reps.
no misses until 5th set. HOOK GRIP and proper set up for all lifts.
Rest 2-3 minutes

+
“Elizabeth”
21-15-9

Power Clean 135/85 ---may use power clean or full clean. 

Ring Dips



Home workout for those that were planning on coming at 10am

A. Work on your mobility for 25 minutes. Foam roll, lacrosse ball, stretch etc.,

B. 200 walking lunges for time.

C. stretch legs for 10 minutes. 

Tuesday December 24th, 2013

Tomorrow's schedule is 
8 am class
9-1030am Open Gym. 

We are closed on Christmas


CoreFit:

4 sets of:
A1. Barbell or Dumbbell Shoulder Press x 6-8 reps @ 2111
Rest 45 seconds
A2. Ring Rows x 8-10 reps @ 2111
Rest 45 seconds
A3. Plank from Elbows x 45 seconds
Rest 45 seconds

+
50 Thrusters for time  95#/ 65#

CrossFit:

4 sets of:
A1. Press + 3 Push Press
(perform one strict press, then 3 push presses immediately thereafter)
Rest 60 seconds
A2. Ab-Wheel (or barbell) Roll-Outs x 8-10 reps @ 3020
Rest 60 seconds

+
3 rounds for time of:
12 Hang Power Cleans (115/75 lbs.) ----if your clean is more than 210 lbs use 135 for both movements.
12 Shoulder to Overhead (115/75 lbs.)
30 Double-Unders

Monday December 23rd, 2013

There will be open gym tomorrow at 4:45 pm. The regular classes at 9 a.m. and 6:00p.m. will be on. 

Don't let a hard year of work go to waste during the holidays. Get into the gym or get in some workouts while at home. 



CoreFit:

4 sets of:
A1. Deadlift x 6-8 reps @ 20X1
Rest 60 seconds
A2. Dumbbell Bench Press x 6-8 reps @ 20X1.  -----> Push-ups if you cannot complete at least 10 push-ups.
Rest 60 seconds
A3. Jump Rope Technique x 45-60 seconds
Rest 60 seconds

+

For time:
1000 Meter Row
50 Kettlebell Swings

CrossFit:

6 sets of:
A1. Power Clean x 1.1.1
(rest 10 seconds between singles.  NO misses until the 5th set, and even then you don't need to raise the weight to something you can't do. HOOK GRIP and proper set-up between all reps.

Rest 20 seconds
A2. Box Jumps x 10 reps ----must step down.
Rest 2 minutes

3 sets:
B. GH Raises x 6-8 reps.
Rest 60 seconds

+

For time:
1000 Meter Row
50 Kettlebell Swings - 70/45




Issues with going overhead?

http://www.ericcressey.com/train-overhead

I have used these series of exercises over the last few months. It has improved my overhead positioning greatly. Try these out if you are wound tight going overhead.

Saturday December 21st

CoreFit/CrossFit:

For time:

Men's

For time:
50 kbs - 70#
Walking Lunges x 50
50 Toes to Bar
Shoulder to Overhead x 50 - 95#
40 alternating DB Snatch from the ground - 65#.
Wall Balls x 50
30 Burpees
(Scored as total time)

Womens'

For time:
40 kbs - 45#
Walking Lunges x 40
40 Toes to Bar
Shoulder to Overhead x 40 - 65#
40 alternating DB Snatch - 30#
Wall Balls x 50
30 Burpees
(Scored as total time)

Mistletoe Mayhem

9:00 a.m. Gym open
9:15- 9:40 am - warm up
9:40 -10:10 Heat 1 OPT 3
10:00 - 10:30 Heat 2 OPT 3
10:10- 10:25 Heat 1 rest
10:25 - 10:50 Heat 1 Chipper
10:30- 10:45 Heat 2 rest
10:45- 11:10 Heat 2 chipper

Friday December 20th, 2013

CoreFit/CrossFit:

23 minutes AMRAP
10 Clean and Jerk 95#/65#   or 15 KBS
Airdyne 1 mile

Mistletoe Mayhem competitors---Please arrive by 5:10pm to start warming up and to hear instructions. We would like to start heat 1 at 5:30 pm. 

WOD 1

"Combined Jump"
For inches/reps:
10 min establish 3 max distance broad jumps
Rest 2 mins
10 min establish 3 amrap sets of DU's unbroken


(scored as total inches for 3 jumps plus total reps for best 3 max sets)

Combined three best jumps. Tape Measure starts at toe of Athlete and scoring is from heel of where athlete lands.

DUs – as many sets as you choose in 10min time frame. Best three attempts = score.

Rest 10-15 minutes

WOD 2

23 minutes AMRAP
10 Clean and Jerk 135#/85#
Row 1200m/ 1000m

Score will be total reps. Each 100m rowed will be worth 1 rep. 22 reps are available per round


Mistletoe Mayhem schedule
Friday night
5:00 p.m. - Gym open
5:00 - 5:30 warm up
5:30 - 5:51.   Heat 1 of "Combined Jump"
5:51- 6:06.  Heat 1 rests
5:55 - 6:16 Heat 2 combined Jump
6:06- 6:29  Heat 1 "biathlon"
6:16- 6:31  Heat 2 rest
6:31- 6:54  Heat 2 "biathlon"

Saturday Morning
9:00 a.m. Gym open
9:15- 9:40 am - warm up
9:40 -10:10   Heat 1 OPT 3
10:00 - 10:30 Heat 2 OPT 3
10:10- 10:25 Heat 1 rest
10:25 - 10:50 Heat 1 Chipper
10:30- 10:45 Heat 2 rest
10:45- 11:10 Heat 2 chipper

Thursday December 19th, 2013

CoreFit:

A.
Four sets of:
A1. Overhead Squat x 6-8 reps
Rest 45 seconds
A2. Ring Rows x 10-12 reps @ 2111
Rest 45 seconds
A3. Suitcase Carry x 100 feet each arm
Rest 45 seconds

+

3 sets for max reps/cal of:
60 seconds of Toes to Bar
60 seconds of Dumbbell Ground to Overhead
60 seconds of Row for Calories
Rest 60 seconds between sets

CrossFit:

A.
4 sets of:
Snatch + 2 Overhead Squats

Rest 2-3 minutes

+
3 sets for max reps/cal of:
60 seconds of Toes to Bar
60 seconds of Dumbbell Ground to Overhead
60 seconds of Row for Calories
Rest 60 seconds between sets

Those competing in Mistletoe Mayhem:  complete rest or

A. Overhead Squat- Build to a heavy single.  Focus on positioning. Stop at 10% more than your best snatch. 

+

Any skill work you want to get in or a TINY bit of practice in before the competition. Do not overdo it though. 

+

foam roll, stretch. 

+

10 minutes Airdyne @ Z1 pace




Mistletoe Mayhem schedule
Friday night
5:00 p.m. - Gym open
5:00 - 5:30 warm up
5:30 - 5:51.   Heat 1 of "Combined Jump"
5:51- 6:06.  Heat 1 rests
5:55 - 6:16 Heat 2 combined Jump
6:06- 6:29  Heat 1 "biathlon"
6:16- 6:31  Heat 2 rest
6:31- 6:54  Heat 2 "biathlon"

Saturday Morning
9:00 a.m. Gym open
9:15- 9:40 am - warm up
9:40 -10:10   Heat 1 OPT 3
10:00 - 10:30 Heat 2 OPT 3
10:10- 10:25 Heat 1 rest
10:25 - 10:50 Heat 1 Chipper
10:30- 10:45 Heat 2 rest
10:45- 11:10 Heat 2 chipper

Wednesday December 18th, 2013

CoreFit and CrossFit:

4 sets of:
A1. Bench Press x 4-6 reps
Rest 30 seconds
A2. 45-60 second Side Plank each side
Rest 60 seconds

+
5 sets for max reps (of Ring Dips):
In 60 seconds, complete 10 Burpees and then as many reps as possible of Ring Dips
Rest 60 seconds between sets

Those competing in Mistletoe Mayhem:

A. Squat snatch warm up and then : start at 60% of 1rm add 10# every min until max
B. close grip bench press @30X1; 3, 3, 3; rest 3mins --mind the tempo.
C. FS build to a tough double in 10mins --not a 2 RM. Start empty bar build quick.

+

Row sprint 25sec all out
rest 3:00 x 3



Mistletoe Mayhem WOD 4  to be completed 15 minute after WOD 3 on Saturday morning.

Men's

For time:
50 kbs - 70#
Walking Lunges x 50
50 Toes to Bar
Shoulder to Overhead x 50 - 95#
40 alternating DB Snatch from the ground - 65#.  
Wall Balls x 50
30 Burpees
(Scored as total time)

Womens'

40 kbs - 45#
Walking Lunges x 40
40 Toes to Bar
Shoulder to Overhead x 40 - 65#
40 alternating DB Snatch - 30#
Wall Balls x 50
30 Burpees
(Scored as total time)

Tuesday December 17th, 2013

CoreFit:

4 sets of:
A1. Back Squat x 6-8 reps @ 20X1
Rest 45 seconds
A2. Kettlebell Swings x 20 reps
Rest 45 seconds
A3. Pull-Ups x 6-8 reps @ 2111
Rest 45 seconds

+

3 rounds for time of:
30 Walking Lunges
30 Anchored Sit-Ups
400m row or 0.5 miles on Airdyne. 

CrossFit 

5 sets of:
Back Squat x 5 reps
Rest 2-3 minutes between sets.  Make them all working sets.  No missed reps.

+
3 rounds for time of:
30 Walking Lunges
30 Anchored Sit-Ups
400m row or 0.5 miles on Airdyne

Those competing in Mistletoe Mayhem:

First half of class:

30s @ 90%

30s@ 50%

x10 sets on rower

rest 2 minutes

30s@90%

30s@50%

x10 sets on Airdyne

second half of class:

Stretch and mobility:

shoulders, calves, ankles, hips, chest, etc., 

Misteltoe Mayhem WOD 3.  Will be completed Saturday AM

"OPT 3"
In 30 min establish:
Front Squat 3RM
Snatch 2RM (only 5 seconds can be taken between reps 1 and 2)
CTB chin up max set x 1

This will be scored as FS kg + Sn kg + CTB reps
Front Squat from rack, hips below parallel. Snatch or Power Snatch or combination of the two. CTB one attempt, max unbroken reps.

These workouts were used during a recent online competition by OPT. They were designed by OPT. There is some slight modifications we have made to better accommodate our gym.

The scores of other athletes completing these tests worldwide can be seen here : http://wodscores.com/Big_Dawg_Winter_Competition/index.php?category=Men

Monday December 16th, 2013

CoreFit:

3 sets of:
A1. Romanian Deadlift x 6-8 reps @ 3011
Rest 60 seconds
A2. Turkish Get-Ups x 2 reps each arm
Rest 60 seconds
A3. Push-Ups x Max Reps @ 2011
Rest 60 seconds

+

Complete as many rounds and reps as possible in 6 minutes of:
Push Press x 10 reps
Burpees x 10 reps
Box Jumps- step down x 10 reps

CrossFit or anyone competing in the Mistletoe Mayhem:

A.
Power Clean & Jerk --build to 90% of 1RM.  Technically perfect.

+

15,12,9 @ 100% effort

Power Clean 115# / 75#

Burpees

rest exactly 10 minutes

15,12,9 @ 100% effort
Power Clean 115#/75#

Burpees

DO NOT PACE FIRST EFFORT!


PTS:  - 2013 CrossFit open participant and average athlete   2:36, 4:12 in Feb 2013
Mike McGoldrick - 2013 Crossfit Games athlete   2:10, 3:22  in Dec 2013




Mistletoe Mayhem workout # 2.  To be completed 10-15 minutes after workout 1.

23 minutes AMRAP
10 Clean and Jerk 135#/85#
Row 1200m/ 1000m

Score will be total reps.  Each 100m rowed will be worth 1 rep.  22 reps are available per round for the men and 20 per round for the women.

Sunday December 15th, 2013

Open Gym from 1-4pm today.

CoreFit and CrossFit:

4 sets of:
90 seconds of Rowing (for Calories)
30 seconds of Rest
90 seconds of Kettlebell Swings (for max reps)
30 seconds of Rest
90 seconds of Double-Unders (for max reps)
30 seconds of Rest
90 seconds of Front Leaning Rest on Rings
(keep torso rigid and scaps retracted)
30 seconds of Rest



Workout # 1 for Misteltoe Mayhem.

1.
"Combined Jump"
For inches/reps:
10 min establish 3 max distance broad jumps
Rest 2 mins
10 min establish 3 amrap sets of DU's unbroken

(scored as total inches for 3 jumps plus total reps for best 3 max sets)

Combined three best jumps. Tape Measure starts at toe of Athlete and scoring is from heel of where athlete lands.

DUs – as many sets as you choose in 10min time frame. Best three attempts = score.

Saturday December 14th, 2013

Reminder there is no class today as our coaches are going to an Olympic Lifting Seminar. There will be open gym on Sunday from 1-4 p.m. 

Friday December 13th, 2013

There will be no class Saturday as our coaches are attending an Olympic Lifting seminar. There will be Open Gym on Sunday at 1pm. Please notify us if you plan to attend. 

CoreFit:

4 sets of:
A1. Push Press x 6-8 reps
Rest 45 seconds
A2. Strict Toes to Bar x 8-10 reps.  Sub is GHD sit-ups.

+

Complete as many rounds and reps as possible in 7 minutes of:
7 Box Jumps (24″/18″)
7 Burpees
7 Kettlebell Swings 55/35  or 45/25

CrossFit:

A.
Five or Six sets of:

Shoulder Press
perform the following reps and percentages:

* Set 1 – 50% of possible 1-RM x 3 reps
* Set 2 – 75% of possible 1-RM x 2 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight


Complete as many rounds and reps as possible in 7 minutes of:
7 Box Jumps (24″/18″)
7 Burpees
7 Kettlebell Swings 55/35  or 45/25

Thursday December 12th, 2013

CoreFit:

3 sets of:
A1. Back Squat x 8-10 reps @ 30X1
Rest 60 seconds
A2. Wall Climbs x 2-3 reps
Rest 60 seconds
A3. Side Planks x 30-40 seconds each side
Rest 60 seconds

+

In teams of three, row as many meters as possible in 12 minutes:
Set the rower for 500 meter intervals with 20 seconds of rest between intervals, and switch partners every 500 meters.

CrossFit:

A.
Five sets of:
Back Squat @ 30X0 tempo
Rest 3-4 minutes after all sets above 75% of 1-RM

For the back squat, use a high-bar position and perform the following reps and percentages:
* Set 1 – 50% of possible 1-RM x 5 reps
* Set 2 – 75% of possible 1-RM x 3 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight

+

In teams of three, row as many meters as possible in 12 minutes:
Set the rower for 500 meter intervals with 20 seconds of rest between intervals, and switch partners every 500 meters.

*If all rowers are filled, complete this on the Airdyne switching every 2 minutes.  Pedal hard for 1:40 and 20s transition time. 

Wednesday December 11th, 2013

CoreFit:

3 sets of:
A1. Pull-Ups x 6-8 reps @ 2111
Rest 60 seconds
A2. DB Russian Step-Ups x 10 reps each leg
Rest 60 seconds
A3. Double-Under Practice x 60 seconds
Rest 60 seconds

+
Rounds of 15, 10 and 5 reps for time of:
Dumbbell Ground to Overhead 

Sit-Ups

CrossFit:

A.
Take 20 minutes and build to today’s 1RM Snatch

+

7 minute AMRAP:

5 Power Snatch  135#/ 75#    ----if this is too heavy to do quick singles, use 75% of A. 

7 Burpee Box Jumps  24" / 18"

Tuesday December 9th, 2013

CoreFit:

4 sets of:
A1. Dumbbell Press x 6-8 reps @ 2110
Rest 45 seconds
A2. Single Leg Hip Bridge x 6-8 reps each leg @ 3011
Rest 45 seconds
A3. Bottom Up Kettlebell Carry x 100′ each arm (4 trips up and back in gym)
Rest 45 seconds

+

3 rounds for time of:
30 Kettlebell Swings
30 Push-Ups
Row 400m

CrossFit:

5 sets of:
A1. Press x 2-4 reps @ 20X1
Rest 90 seconds
A2. Ab-Wheel Roll-Outs w/barbell x 6-8 reps @ 3020
Rest 90 seconds

3 rounds for time of:
30 Kettlebell Swings 55/35
30 Push-Ups
Airdyne 0.5 miles

Monday December 8th, 2013

CoreFit

“Jackie”

For time:
1000 Meter Row
50 Thrusters
30 Pull-Ups

+

4 sets of:
A1. Deadlift x 6-8 reps @ 20X1
Rest 45 seconds
A2. Push-Ups x 10-15 reps @ 20X1
Rest 45 seconds
A3. Dumbbell Reverse Lunge x 10 reps each leg @ 10X0
Rest 45 seconds

CrossFit:

Deadlift x 3 reps (with PERFECT posture and mechanics)
* 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 over 75% of your 3-RM. Short rests previous to that.

+

“Jackie”
For time:
1000 Meter Row
50 Thrusters (45/33 lbs.)
30 Pull-Ups

Saturday December 7th, 2013

In teams of three, with only one person working at a time, complete the following as quickly as possible:

2400m Row
300 Alternating Reverse Lunges w/Plate Overhead (45/25 lbs)---scale to lighter plate.
200 Pull-Ups - scale to perfect form ring rows
100 Ring Dips - scale to push-ups
2400m Row

Friday December 6th, 2013

CoreFit and CrossFit

In teams of two, with only one teammate working at any time, complete three sets for max reps of:

3 Minutes of Shoulder to Overhead (95/65 lbs)
Rest 2 Minutes
3 Minutes of Front Squats (95/65 lbs)
Rest 2 Minutes
3 Minutes of Burpee over Barbell
Rest 2 Minutes

*If weight is too heavy to cycle reps when fresh, lower the weight. Beginners use Goblet squats. 

Thursday December 5th, 2013

CoreFit and CrossFit

4 sets of:
A1. Double Unders   OR  DB Bulgarian Split Squat x 6-8 reps each leg @ 30X1
The DB BSS are for those that did not complete the "Chief" on Tuesday with all the air squats.
Rest 60 seconds
A2. Ring Push-Ups x Max Reps
Rest 60 seconds

+

4 sets for max reps of:
45 seconds of DB Burpees (35/25 lbs.) --scale up or down as needed based on equipment.
(hands remain at sides during jump)
15 seconds of Rest
45 seconds of Anchored Sit-Ups
15 seconds of Rest



In addition to the 6pm Friday evening class and the 10am Saturday class :

There will be Open Gym on Friday at 430 pm. On Saturday at 11am, we will have a competitors WOD.  If you plan to attend both Friday and Saturday WODs it would be wise to use today as a Aerobic restoration day.  Ride the Airdyne or rower at a Z1 pace for 25-40 minutes with some stretching and foam rolling.

Wednesday December 4th, 2013

CoreFit:
40 Double Unders
30 Kettlebell Swings 55/35
20 Burpees
10 Pull-ups
5 Man-Makers (45/30 lb DBs)
10 Pull-Ups
20 Burpees
30 Kettlebell Swings

 40 Double Unders

CrossFit:

For time, complete:
80 Double Unders
40 Kettlebell Swings 55/35
30 Burpees
20 Pull-ups
10 Man-Makers (45/30 lb DBs)
20 Pull-Ups
30 Burpees
40 Kettlebell Swings
80 Double Unders

  Use appropriate weights for KB's and man makers. 

Tuesday December 3rd, 2013

CoreFit:

3 sets of:
A1. Back Squat x 8-10 reps @ 30X1
Rest 60 seconds
A2. Single-Arm Dumbbell Row x 8-10 reps @ 2111
Rest 60 seconds
A3. Plank from Elbows x 45-60 seconds
Rest 60 seconds


Against a three-minute running clock, complete as many rounds and reps as possible of:
Burpees x 3 reps
Air Squats x 6 reps
Kettlebell Swings x 9 reps

Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.

CrossFit:

A.
5 sets of:
Back Squat x 2-4 reps

Ideally you choose a weight you can get 4 reps for sure on the 1st set and bump it up for set 2,3,4 and 5. Make sure to get 2 reps minimum per set.

Rest 2-3 minutes

+

“The Chief”

Against a three-minute running clock, complete as many rounds and reps as possible of:
135/85 lb. Power Cleans x 3 reps
Push-Ups x 6 reps
Air Squats x 9 reps

Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.

Monday December 2nd, 2013

CoreFit:

4 sets of:
A1. Shoulder Press x 6-8 reps @ 2111
Rest 45 seconds
A2. Pull-Ups x 6-8 reps @ 21X0
Rest 45 seconds
A3. Hollow Rocks x 30 seconds
Rest 45 seconds

+
3 rounds for time of:
Shoulder to Overhead x 20 reps
Row 500 Meters

CrossFit:

4 sets of:
A1. Shoulder Press x 4-6 reps @ 2111
Rest 90 seconds
A2. Weighted Pull-Up x 4-6 reps @ 21X0
Rest 90 seconds

+
3 rounds for time of:
95/65 lb Shoulder to Overhead x 20 reps
Airdyne 0.6 Miles.