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