Friday November 1st, 2013

CoreFit

4 sets of:
A1. Turkish Get-Ups x 2 reps each arm
Rest 60 seconds
A2. Kettlebell Swings x 20-25 reps
Rest 60 seconds
A3. Double Under practice x 60 seconds
Rest 60 seconds

+

In teams of two, partners alternate to complete 5 rounds each of:
Box Jumps x 10 reps
Push-Ups x 10 reps

CrossFit: 

5 sets of:
Snatch x 1.1.1 ---squat all reps.
(rest 10 seconds between singles)
Rest 2-3 minutes between sets

Work your technique. Hit good solid reps and only raise weight if technique is good.

+
In teams of two, partners alternate to complete 5 rounds each of:
135/85 lbs Power Cleans x 10 reps
Ring Dips x 10 reps

Thursday October 31st, 2013

CoreFit:

4 sets of:
A1. Back Squat x 8-10 reps @ 3011
Rest 45 seconds
A2. Single-Arm Dumbbell Row x 8-10 reps each arm @ 2111
Rest 45 seconds
A3. Partnered Leg Tosses x 15-20 reps
Rest 45 seconds

+

Partner workout:
6 total rounds for time of:
Dumbbell Thrusters x 15 reps
Row 250 Meters

BOTH PARTNERS WILL WORK AT SAME TIME, SHARING 1 ROWER.  1 partner will complete the row first. 

CrossFit:

4 sets of:
A1. Back Squat x 2-4 reps @ 30X1
Rest 90 seconds
A2. Single-Arm Dumbbell Row x 8-10 reps each arm @ 2111
Rest 90 seconds

+

For time:
75 Double Unders
5 rounds:
95/55 lb. Overhead Squat x 10 reps
Pull-Ups x 15/10 reps
then

75 Double Unders

Wednesday October 30th, 2013

CoreFit:

A. 10 minutes of skill work. Work on something you wish to improve on. If you missed yesterday's pull-ups, get those in today.

3 sets for max reps of:
60 seconds of Wall Ball Shots
60 seconds of Rest
60 seconds of Kettlebell Swings
60 seconds of Rest
60 seconds of Box Jumps
60 seconds of Rest
60 seconds of Burpees
60 seconds of Rest

CrossFit:

A. 10 minutes of skill work. Work on something you wish to improve on. If you missed yesterday's pull-ups, get those in today. 

3 sets for max reps of:
60 seconds of Wall Ball Shots
60 seconds of Rest
60 seconds of Power Cleans (135/85 lbs.)
60 seconds of Rest
60 seconds of Box Jumps (24″/18″)
60 seconds of Rest
60 seconds of Burpees
60 seconds of Rest

Tuesday October 29th, 2013

CoreFit:

4 sets of:
A1. Shoulder Press x 6-8 reps @ 20X1
Rest 45 seconds
A2. Supinated-Grip Pull-Ups x 6-8 reps @ 2111
Rest 45 seconds
A3. Hollow Rocks x 30 seconds
Rest 45 seconds

+

For time:
400/300 Meter Row
20/15 Hand-Release Push-Ups
Airdyne 40/30 calories

20/15 Hand-Release Push-Ups 

Double Unders x 80/60 reps

20/15 Hand-Release Push-Ups 

CrossFit

5 sets of:
A1. Shoulder Press x 2-3 reps @ 20X1
Rest 2 minutes
A2. Supinated Grip Pull-Ups x 3-5 reps @ 21X0
Rest 2 minutes

+

For time:
400/300 Meter Row
20/15 Hand-Release Push-Ups
Airdyne 40/30 calories

20/15 Hand-Release Push-Ups 

Double Unders x 80/60 reps

20/15 Hand-Release Push-Ups 

Coaches note :  run this as a tunnel workout meaning start off 2 athletes with the row and as soon as they finish the row the next person starts on the rower. 

Monday October 28th, 2013

CoreFit:

3 sets of:
A1. Deadlift x 6-8 reps @ 3011
Rest 45 seconds
A2. Single-Arm Bench Press x 6-8 reps each arm
Rest 45 seconds
A3. Alternating Reverse Lunge with Dumbbells x 10 reps each leg
Rest 45 seconds

+

For time:
Kettlebell Swings x 40 reps
Dumbbell Push Press x 30 reps
Kettlebell Swings x 30 reps
Dumbbell Push Press x 20 reps
Kettlebell Swings x 20 reps
Dumbbell Push Press x 10 reps

CrossFit:

12 minutes @ 80% effort ---i.e., keep breathing controlled

Airdyne 15 calories

15 KBS - 55#/35#

5 minutes rest

12 minutes @ 80%

30 double unders

15 Wall Balls

5 minutes rest

12 minutes @ 80%

15 Box Jumps

10 Toes to bar

Sunday October 27th, 2013

Barbells for Boobs Fundraiser

"Grace"

30 clean and jerks for time

135#/95#

Saturday October 26th, 2013

Reminder our Barbells for Boobs fundraiser/ workout is Sunday at 11 a.m. !

CoreFit and CrossFit

In teams of three, complete five sets for max reps of:

Wall Ball Shots x 60 seconds
Airdyne calories x 60 seconds --complete @ a sustainable effort
Burpees x 60 seconds
Rest 60 seconds

Teams get one Wall Ball and one sweet Airdyne. Team members rotate through the three work stations at 60 second intervals and all members rest at the same time. Post total score.

Friday October 25th, 2013

CoreFit:

Three sets of:
A1. Single-Arm Overhead Walking Lunge x 20 steps (10/arm)
Rest 60 seconds
A2. Pull-Ups x 6-8 reps
Rest 60 seconds
A3. Partnered Leg Tosses x 15-20 reps
Rest 60 seconds

+

For time

40 Kettlebell Swings

20 Push-ups

25 Kettlebell Swings

20 Push-ups

10 Kettlebell Swings

20 Push-ups

*This is meant to be slow on the push-ups. So really focus on doing them properly rather than fast. If you feel you must scale the reps, talk to a coach and they help you come up with an appropriate number. *

CrossFit:

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

+
For time:

30-20-10

Kettlebell Swings

Box Jump- step down

Pull-ups

Thursday October 24th, 2013

CoreFit:

4 sets of:
A1. Barbell or Dumbbell Push Press x 8-10 reps
Rest 45 seconds
A2. Single Leg Hip Bridge x 8-10 reps each leg
Rest 45 seconds
A3. Double-Under Practice x 45-60 seconds
Rest 45 seconds

+
3 rounds for time of:
Man-Makers x 10 reps
Sit-Ups x 20 reps
200 Meter Run or 200 Meter Row

CrossFit:

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

+

Three rounds for time of:
Man-Makers x 10 reps
Toes to Bar x 20 reps
Double-Unders x 30 reps

Wednesday October 23rd, 2013

CoreFit and CrossFit: 

Partner workout

Partners alternate full rounds to complete 10 sets (5 sets each of ) for time:

20/14 lb Wall Ball Shots x 20 reps
Deadlift x 10 reps -try to go unbroken.
400 Meter Run

for deadlifts : 

try to use a weight that is heavy but that you can get 10 unbroken reps with. Add weight if needed. Start with 55% or so of 1RM or estimated 1 RM. If it is way too light add more. 

*those competing Friday should perform only 3 rounds of this. *