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