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
Tuesday, January 31, 2012
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
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
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.
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.
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
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
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
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!!
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.
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.
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.
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.
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.
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.
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.
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
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 1:50 men 1:32
advanced : women 1:40 men 1:25
Monday, January 2, 2012
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