Monday September 9th, 2013

CoreFit
A. Build to a tough single in the Clean and Jerk. No press outs or poor form.

B. Use 80% of A and complete 1 rep every 2 minutes for 10 minutes (5 sets)

C. with a partner of equal running ability complete
2400m run
done in 400m increments each partner completes 1200 total meters. 1 partner working at a time

CrossFit:

A. Split or Push Jerk - build to a tough single (not a 1RM) in 15 minutes.  No fails.

B. Use 80% of A and complete 1 rep every 2 minutes for 10 minutes (5 sets). This is where we work technique and try and work out inefficient movement.

C.   with a partner of equal running ability complete

2400m run

done in 400m increments each partner completes 1200 total meters. 1 partner working at a time



A note to our members if you can not do pull-ups but wish to, you MUST get in pull-up reps every week. Shoot for 100 reps this week in total.  The days we will be doing pull-ups this week will be on Tuesday and Thursday. If you aren't coming those days get them in on the other days! 

Saturday September 7th, 2013

CoreFit and CrossFit:

Teams of 2
one working at a time :

Row 2k (500m at a time)
60 KB or DB snatches  55 lbs / 35 lbs.  alternate sets of 10 (5 per arm)
50 ring dips (sub dips or push-ups)
40 burpees (sets of 10)
30 toes to bar
Airdyne 200/ 120 calories

Friday September 6th, 2013

CoreFit : 

4 sets of:
A1. Back Squat x 3-5 reps @ 3011  ---utilize Goblet squat for 8-10 reps for beginners.
Rest 45 seconds
Pull-Ups x 5-7 reps @ 2111
(weight as heavy as possible for rep range)
Rest 45 seconds
Russian Step-Up x 8-10 reps each leg
Rest 45 seconds

B.
4 rounds for time of:
Row 250 Meters
Farmer’s Carry length of driveway and back.

CrossFit:

5 sets of:
A1. Back Squat
Rest 2 minutes
A2. Strict Pull-Ups x Max Reps
Rest 2 minutes

* 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;

+

one set for max reps of unbroken wall balls. Set is terminated when ball hits the ground or you stop and pause at any point. If you miss target don't count rep but you can continue the set. Can you get 50? 75? 100? 

Thursday September 5th, 2013

CoreFit:

4 sets of:
A1. Single-Arm Press (Kettlebell or Dumbbell) x 6-8 reps each arm
Rest 45 seconds
A2. Kettlebell Swings x 20 reps
Rest 45 seconds
A3. Side Planks x 30-45 seconds each side
Rest 45 seconds

+

In teams of two, partners will alternate rounds to complete 7 rounds each of:
Push Press x 7 reps - moderate to heavy. Should be done unbroken.
Hanging Leg Raises x 7 reps  (stay controlled and minimal sway. 

CrossFit:

5 sets of:
A. Shoulder Press x 2-3 reps
Rest 2-3 minutes

+
In teams of two, partners will alternate rounds to complete 7 rounds each of:
115/75 lb Push Press x 7 reps
Toes to Bar x 7 reps

Wednesday September 4th, 2013

CoreFit and CrossFit:

Complete as many rounds and reps as possible in 5 minutes of:
Burpees x 10 reps
100 Meter Run - shuttle run length of driveway.

Rest exactly 5 minutes, and then:

Complete as many rounds and reps as possible in 5 minutes of:
Renegade Rows x 5 reps
Box Jumps (24″/18″) x 10 reps

Rest exactly 5 minutes, and then:

Complete as many rounds and reps as possible in 5 minutes of:
Burpees x 10 reps
10 calories on Airdyne

Rest exactly 5 minutes, and then:

Complete as many rounds and reps as possible in 5 minutes of:
5 pull-ups
Box Jumps (24″/18″) x 10 reps

Mountain Climbers x 20 reps

Tuesday September 3rd, 2013

CoreFit:

Three sets of:
A1. GH Raises x 6-8 reps @ 2020
Rest 45 seconds
Turkish Get-Ups x 2 reps each arm
Rest 45 seconds
Plank Hold x 45 seconds
Rest 45 seconds

+

Five sets of:
30 seconds of Kettlebell Swings
Rest 30 seconds
30 seconds of Mountain Climbers
Rest 30 seconds

CrossFit:

A.
5 sets of:
Snatch x 1.1.1  ---squat snatch. ride it down until full squat if you receive it high.
(rest 10 seconds between singles) Keep it moderate unless you are hitting reps with perfect form.  FORM first, load second today.
Rest 2 minutes

+
Complete as many rounds and reps as possible in 10 minutes of:
5 Handstand Push-Ups --sub barbell push press.
10 Pull-Ups
15 Kettlebell Swings 70# / 35#.     use 55# KB or DB as well.

Monday September 2nd, 2013

CoreFit:

Four sets of:
A1. Front Squats x 8-10 reps @ 30X1   ---try to use more weight than on August 20th
Rest 45 seconds
A2. Ring Rows x 10-12 reps @ 2111
Rest 45 seconds
A3. Partnered Leg Tosses x 15-20 reps
Rest 45 seconds

+
3 rounds for time of:
Squats x 25 reps
400 Meter Run

CrossFit:

4 sets of:
A1. Front Squats x 4-5 reps @ 41X1.  NOTE THE TEMPO. THESE WILL BE HARD, but they will help with your recovery from a squat clean. Start light and build once you have tempo down. First set will feel awkward. 

Rest 2 minutes
A2. Ring Rows x 8-10 reps @ 2111
(get as horizontal as possible)
Rest 2 minutes

+
For time:
Row 500 Meters
50 Wall Ball Shots
50 Hand-Release Push-Ups - no snaking on push-ups.
Row 500 Meters

Saturday August 31st, 2013

Hotshots Memorial Workout: 

Partner workout

Done with a partner. Alternating complete rounds. Do each round AFAP to honor the men that died fighting a fire in Arizona on June 30th, 2013

• Six rounds for time of:
• 30 Squats
• 135/ 95 pound Power clean, 19 reps (sub lighter cleans or KB swings if 135/95 is too heavy.)
• 7 Strict Pull-ups
• Run 400 meters

+

cool down.  Bike or row 10-15 minutes @ a conversational pace. 

please hit this cool down as we will be doing more squatting on Monday. 

Friday August 30th, 2013

CoreFit:

4 sets of:
A1. Barbell or Dumbbell Push Press x 6-8 reps
Rest 60 seconds
A2. Plank x 45-60 seconds
Rest 60 seconds
A3. Double-Under Practice x 60 seconds
Rest 60 seconds

+
Every minute, on the minute, for 10 minutes:
Odd Minutes – DB snatch from the floor x 6 reps.  3 reps per arm.
Even Minutes – Push-Ups x 10 reps

CrossFit:

A. Split Jerk   3,3,2,2,1,1,1,1.   Rest 2 minutes between.  Build per set. First triples should be light and working on speed.

B.
Every minute, on the minute, for 10 minutes:
Odd Minutes – Power Clean x 5 reps.  Use 55-65% of 1RM.
Even Minutes – Ring Dips x 10 reps


*If doing Hotshots workout tomorrow*

30 minutes on Airdyne
30s @90% effort
30s@ 50% effort

Thursday August 29th, 2013

CoreFit and CrossFit

4 sets of:
if attending Saturday
A1. Squat Clean x 3 reps.  Light load.  work on pulling underneath the bar.

if not attending Saturday
A1. Bulgarian Split Squats x 8-12 reps/leg @ 30x1.
Rest 2 minutes
A2. Supinated Grip Pull-Ups x 4-6 reps.  Add weight if possible.
Rest 2 minutes

+

AMRAP in 6 minutes:
12 Wall Ball Shots
9 Toes To Bar
6 Burpees