Sunday, May 27, 2012
Thursday, May 24, 2012
Friday 5-25-2012
Run 800m
6 Deadlift 205/115
Run 400m
12 Deadlift
Run 200m
18 Deadlift
Run 200m
12 Deadlift
Run 400m
6 Deadlift
Run 800m
Wallsit 4X1min w/ 30 sec rest between
Wednesday, May 23, 2012
Thursday 5-24-2012
3 Rounds for max reps
Max Reps OHS @75% OF 1RM
Max Reps Ring Dips
Rest 5 min
WOD 2
AMRAP 12min
50m Bear Crawl
5 KTE
15 KB Swings
Tuesday, May 22, 2012
Wednesday 5-23-2012
Deadlift 5-5-5
WOD
Tabata
Squats
Ring Rows
Sit Ups
then immediately go run 800m
Monday, May 21, 2012
Tuesday 5-22-2012
AMRAP 20 min
15 Burpees
15 TTB
15 Ring Push Ups
200m Run
15 Box Jumps 30/24
15 Wallballs 20/14
Rest 2 min
2X 1 min Handstand hold (rest 30 sec between)
2X 1 min Plank (rest 30 sec between)
Sunday, May 20, 2012
Monday 5-21-2012
Bear Complex
7 Sets of the sequence:
Power Clean
Front Squat
Pushpress
Back Squat
Pushpress (from the back)
5 Rounds
Rest between rounds as needed
Please watch the video!
NO resting with bar on the ground
Squats below parallel
Lockout arms with pushpress
Thursday, May 17, 2012
Friday 5-18-2012
Back Squat
3-3-3-3-3
WOD:
AMRAP 15 MIN
Run 200m
7 Medball Cleans 20/14
14 KB Swings 70/53
Wednesday, May 16, 2012
Thursday 5-17-2012
Practice Free Handstand for 10 min
WOD:
Ladder of 10-8-6-4-2-4-6-8-10
Burpee Box Jumps
Handstand Push Ups
Tuesday, May 15, 2012
Wednesday 5-16-2012
"JOSH"
21 Overhead squats 95/65
42 Pull-ups
15 Overhead squats
30 Pull-ups
9 Overhead squats
18 Pull-ups
Monday, May 14, 2012
Tuesday 5-15-2012
Push Jerk
2-2-2-2-2
WOD:
5 Rounds for Time:
20 Double Unders
8 Snatch 115/75
20 Weighted Sit Ups 25/15
Sunday, May 13, 2012
Monday 5-14-2012
Deadlift
3-3-3-3-3
WOD:
2 Rounds for time:
30 Squat Cleans 95/65
100m Bear Crawl
30 Roll Outs (torso must touch ground with full extension,same bar)
Thursday, May 10, 2012
Friday 5-11-2012
Strength:
Back Squat
5X5
WOD: For Time
Tuck Jump and Air Squat Ladder
50-40-30-20-10
(50 tuck jumps&50 squats,40 tuck jumps&40squats...)
then rest 2 min, then:
50 stationary overhead lunges 45/25 (alternate legs)
Wednesday, May 9, 2012
Thursday 5-10-2012
For Time:
Run 1 mile
25 Pull Ups
50 Wallballs 20/14
25 Deadlifts 205/115
50 Push Ups
Tuesday, May 8, 2012
Wednesday 5-9-2012 Happy Birthday Mia!!!
Max KB Swings 70/53
WOD:
AMRAP 15min:
5 Thrusters 115/75
9 KTE
12 Burpees
Monday, May 7, 2012
Tuesday 5-8-2012
With heavy hearts we offer our prayers and condolences to his wife, Laura, and 14-month-old daughter, Molly.
The price of freedom, and its worth, is found in Michael�s passing. The debt owed to Michael and his family can never be repaid but only honored by remembering Michael and remaining free.
Post time to comments.
"Michael"
3 Rounds for Time:
Run 800m
50 Back Ext (on floor)
50 Sit Ups
Sunday, May 6, 2012
Please watch these videos!!! The music is really loud on the first one so adjust your volume. Turn volume back up for 2nd video. :)
http://media.crossfit.com/cf-video/cfj-nov-05/hang-clean.mov
Monday 5-7-2012
Hang Clean
3-3-3-3-3
WOD
"JT"
21-15-9
Handstand Push Ups
Ring Dips
Push Ups
Thursday, May 3, 2012
Friday 5-4-2012
Push Press 5-3-1-1-1
Bent Over Rows 5-5-5-5-5 (all same weight)
WOD
AMRAP 10 min
15 Tuck Jumps
15 Push Ups
Wednesday, May 2, 2012
Tuesday, May 1, 2012
Wednesday 5-2-2012
Snatch
5X5 or Form Work
WOD
4 Rounds for time:
Run 400m
8 HSPU
10 Pistols each leg
12 Burpees
Monday, April 30, 2012
Sunday, April 29, 2012
Friday, April 27, 2012
Thursday, April 26, 2012
Friday 4-27-2012
Deadlift
3-3-3-3 ( this should only take 10 min)
WOD
AMRAP 10min
5 SDHP 115/75
25 Wall Balls
50 Singles
rest 2 min
Run 400m for time
Log DL, Rounds, and 400m time
Wednesday, April 25, 2012
Thursday 4-26-2012
Short rest, then...
2. 6 Rounds for Time:
Run 200m
15 KB Swings 70/53
9 Pull Ups
3 HSPU
cool down, then...
3. Max handstand hold (try to match your first one, or even beat it!)
Log both handstand holds and WOD time.
Tuesday, April 24, 2012
Monday, April 23, 2012
http://library.crossfit.com/free/pdf/33_05_killer_workouts.pdf
Tuesday 4-24-2012
Strength:
Back Squat
5-5-5-5
Remember, the strength portion should only take about 10 minutes :)
WOD:
"Elizabeth"
21-15-9
Clean 135/95
Ring Dips
Sunday, April 22, 2012
Monday 4-23-2012
Bench Press
3-3-3-3
WOD:
5 Sets
10 Weighted Push Ups
200m Sprint
Rest 2 min between sets
Post BP 3RM and weight for push ups
Thursday, April 19, 2012
Friday 4-20-2012
15 Thrusters 95/65
15 Tuck Jumps
rest 2 min
AMRAP 8min:
20 Jumping Lunges
20 Mountain Climbers
Wednesday, April 18, 2012
Thursday 4-19-2012
Push Jerk
3-3-3-3
WOD:
Run 800m
then 2 Rounds of:
25 KB Swings
25 TTB
then
Run 800m
Tuesday, April 17, 2012
Wednesday 4-18-2012
Death by Deadlift & Burpee
Minute 1, 1 deadlift, 1 burpee
Minute 2, 2 deadlift, 2 burpee
Minute 3, 3 deadlift, 3 burpee
And so on until you run out of time or tap out.
When you tap out or run out of time, you must run until the last person in your group is finished. This WOD will be done in heats if needed.
Optional if time allows:
2X max plank hold
2X max L-sit on rings or parallettes
Post reps, best plank, and best L-sit
Monday, April 16, 2012
Sunday, April 15, 2012
Monday 4-16-2012
Deadlift 1RM
WOD
AMRAP 15min
Run 200m Backwards
21 Backward Stationary Lunges w/ Wt 45/25
7 HSPU
3 Tire Flips
Thursday, April 12, 2012
Words of advice from Avery Wittkamp
Don’t Make My Mistakes: The 10 Things I’ve Learned From Doing Crossfit
By Avery Wittkamp of CrossFit NYC
I’ve been involved with Crossfit for the past five years as a participant and coach. Early on I made some rookie mistakes, but would vow to never make them again. Then I would make the same mistakes again a few weeks later. And, I see other Crossfitters making these same mistakes all the time, too. So it might be useful to some of you to learn from the wizened voice of experience, or just to hear a few tips I learned the hard way.
1) Your background is not your destiny, (but it’s what you have today).
I did a bunch of endurance sports. This meant that I wasn’t all that strong. I could run and run, but overhead stuff? Forget it. It wasn’t until the beginning of my second year that I got an unassisted pull up, which made me realize that I could do things I thought were impossible (or didn’t like). But during that first year, I spent a lot of time secretly comparing myself to other women and feeling like I wasn’t making enough progress. What a waste of energy!
Stop comparing yourself to other people. OK, you can do it a little tiny bit for inspiration, but not to run yourself down, and definitely not as an excuse to quit. If, like me, your background is in running, then you probably need to work on strength.
2) Don’t ever use the word “bulky”. Ever.
This is a special message for the women new to Crossfit. You will not get bulky. Just…you won’t. Cut it out. Stop using this as an excuse to get in great shape. You have to lift like a bodybuilder to get bulky and that ain’t Crossfit. I was one of those women. I was afraid of getting bulky, so lifting heavy weights wasn’t for me.
During my first year of Crossfit, I ran and and did my old workouts, because I was afraid of losing the “fitness” I had started with while learning new movements from Crossfit. I was convinced the longer I spent doing any activity, the more I was going to get out of it. But I was wrong.
Look around. See that woman with the body you would love to have? She lifts weights. End of discussion.… so get off the elliptical, please.
3) Job #1: Avoid Injury.
All skills are improved with persistent and regular work. If you get injured you have to lay off and your training suffers.
So work on your mobility. Today, not tomorrow.
Scale. Challenge yourself, but don’t let anyone cajole you into weight that you’re not ready for or that might injure you. Crossfit isn’t (despite what some people think) about impressing other people. It’s about your progress to better fitness, and health, and being able to show up tomorrow is more important than those twenty extra pounds on the bar that send you to the couch for three weeks.
Get help. If your shoulder is still bothering you after 1 month, go get it checked out. Come on, don’t be an idiot by ignoring it and doing a WOD with 200 kipping pull ups. Pain is different than discomfort during a workout; learn the difference.
4) Not every workout is a competition; embrace training to improve.
You should be pushing past your limits in your workouts when your brain is telling you to stop (and not because of pain, see above). Why else would you be sick enough to do Crossfit?
However, improvement doesn’t occur just because you flail about with abandon and race to the finish every time we start a stopwatch. Whether you like it or not, at some point you have to start taking ownership of your workouts.
In order to improve and do WODs rx’d, I decided to do these things:
a) Get Stronger, by loading the bar when appropriate, even when I thought it might be too hard,
b) Scale as Needed to complete the movements with the best possible form and ROM I could muster (even mid-workout, if necessary), and
c) Show Up Consistently, even if I didn’t like the workout or was feeling a little tired or sore.
I improved, but like most of us, never felt satisfied with the gains I was making. They seemed soooo slow in comparison to everyone else around me and I had SO many weaknesses! See my next point…
5) You will never be good at everything. Get over it.
My biggest problem has always been that I like to do everything – and at a very early age I decided I would try to be proficient at everything I ever tried. So I get it when you tell me how you are trying to improve your snatch, max back squat, muscle ups, and strict press all while trying to set a new PR on Fran. That’s how it works, right? Nope. Only patience will get you there, and respect for form and technique.
6) Listen to your coach.
Find a coach at Verve who can answer your questions and whose cues you can follow. The coaches want the best for you. We want to help you progress. So listen and quit complaining. Seriously, get your chin over the bar! Squat lower!
But… even coaches need coaches. Without the guidance of someone beside myself to direct my training, I would constantly overtrain. That’s what I do. So I have people to yell at me and say no.
7) “This (Insert Program Du Jour) Is the Only Way!”
One of the virtues of Crossfit is that it is constantly varied. Most of us will adapt and get stronger just by showing up, working hard, and not cherry-picking the WODs.
I did mainsite programming until my third year and like many seasoned Crossfitters, perhaps out of boredom, I tried about 83 different programs including, but not limited to: OPT, Crossfit Football, and several cycles of Starting Strength. I don’t recommend this, as I never really saw great gains from anything because I didn’t stick with any one program long enough and I definitely missed the class environment.
Most of the women I knew at the 2010 Crossfit Regionals who started CF when I did were at about the same strength and skill level that I was. They were all from different boxes with different programming. The key for me was to settle on some programming, and stick with it. Crossfit with kettlebells and O-lifting were the things that I loved. For you it might be something else.
Be humble.
Hey, there is a lot to learn in Crossfit. Some of it you can learn fast, some of it takes years to master. Take your time, and be respectful of those who have been at it longer, and especially of those who are newer than you. Be careful in the advice you give and always remember that you are a student no matter what level you’re at.
9) More is not always better. Also, Rest.
Warm ups that are harder and longer than your workout. Two-a-days before and after work. Marathon sessions of lifting, with several met-cons. Always heavy and always hard. Rarely a day off. Is this you? And exactly when are you going to squeeze in that “recovery” stuff where all gains are made? Learning more about the term “Mimimum Effective Dose” as applied to workouts really stopped me in my tracks a year ago. Really, you should be doing the least possible you need to make gains – once that stops working then change what you are doing or try to increase the workload just enough to see gains again. Too often we get into the mantra of “More!” when it is simply just that, not better.
10) Are we having fun yet?
If you are not having fun, you seriously need to reexamine your priorities and expectations. If you are spending countless hours doing an activity that is making your life more stressful or is keeping you frustrated over your “lack of progress” then you are missing out. The fun is the training and the community. It is not the PRs, and it is not about winning competitions (though I’ll admit those are nice too). The best part of my CF experience, hands down, has been the long-lasting friendships I have made through the Box over the years.
You won’t find that if you have your headphones on while jogging on the treadmill. I’ve already tried.
Friday 4-13-2012
Mastering the Pistol
(Make a deadline date with yourself to do these unassisted)
WOD:
"Nicole"
Complete as many rounds as possible in 20 minutes of:
Run 400m
Max reps of pull ups
Wednesday, April 11, 2012
Thursday 4-12-2012
WOD
Run 800m for time
rest 1 min
Max TTB in 1 minute
rest 1 min
Max Burpees 1 minute
rest 1 minute
Max Shoot Throughs 1 minute
Run 800m for time
Tuesday, April 10, 2012
Monday, April 9, 2012
Tuesday 4-10-2012
"Skin the Cat"
http://gymnasticswod.com/content/skin-cat
- Start in a a dead hang position with body hollow and hands turned out
- Do a toe raise and allow the feet to continue through your elbows
- Stay in a pike position and send toes toward the ground
- Finish in a hollow body position and arms in full extension
- Tuck your head in and bring thighs to your chest as you initiate the rewind
- Finish with hang in hollow body position
Note: Allow the rings to turn freely as your body goes through the movement
WOD
100 Push Press for time
Every 10 Push Press, do 5 Ring Rows and 10 Squat Jumps
Sunday, April 8, 2012
Monday 4-9-2012
WOD1:
Max Unbroken KB Swings 70/53
Rest 3 Min
WOD2:
AMRAP 20min
Run 200m
8 Burpee Broad Jump
16 Midsection Twist w/ MB or Plate (While sitting up, hold the medball/plate with bent knees and feet raised off floor. Twist side to side, and touch the medball/plate to the floor beside you. Left+Right=1, so 32 per round.
Thursday, April 5, 2012
Friday 4-6-2012
For Time:
Run 400m w/medball or plate
50 Air Squats
30 Pull Ups
20 Dips (ring or box)
40Air Squats
20 Pull Ups
10 Dips
Run 800m
Then if time allows:
100 sit ups
or 4X1 min plank holds.
Mike Bergener teaching the clean!
Wednesday, April 4, 2012
Thursday 4-5-2012
Good Mornings
5-5-5-5-5
WOD:
2 Rounds of as many reps as possible in 5 minutes:
8 Squat Cleans 135/95
8 KTE
Rest 5 min between rounds
Tuesday, April 3, 2012
Wednesday 4/4/2012
Shoulder Press
3-3-3-3
WOD:
AMRAP 15 MIN:
Run 200m
6 HSPU
9 TTB
12 SDHP (Barbell or KB)
Monday, April 2, 2012
Tuesday 4-3-2012
Getting ready for summer... :)
WOD:
5 Rounds for time:
50 Overhead Walking Lunges 45/25
21 Burpees
Sunday, April 1, 2012
Monday 4-2-2012
RDL
3-3-3-3
WOD;
3 Rounds for Time:
30 KB Swings 53/35
30 Push Ups
30 Double Unders
Thursday, March 29, 2012
Friday 3-30-2012
Strength:
Bench Press
3-3-3-3-3
WOD:
Max TTB in 60 seconds
rest 2 minutes
then...
AMRAP 12 MIN:
30 Air Squats
20 Ring Push Ups
10 Ball Slams
5 Burpee Box Jumps
Wednesday, March 28, 2012
Thursday 3-29-2012
WOD:
AMRAP 20 MIN
Run 200m
15 Wall Balls 20/14
3 Thrusters 135/85
3 Wall Climb
Wednesday 3-28-2012
WOD:
"Diane"
21-15-9
Deadlift 225/155
HSPU
Rest 3-5 min
6X50 yd Sprints
Monday, March 26, 2012
Tuesday 3-27-2012
400m Run
then 2 rounds:
15 Pass Throughs
10 OHS
10 HSPU
10 Ring Rows
10 Lunges (each leg)
Strength:
OHS
5-5-5-5
WOD:
AMRAP 15 min
5 Push Press 135/95
5 Burpees
10 KTE
10 Box Jumps 24/18
Sunday, March 25, 2012
Monday 3-26-2012
Row 500m
Then 2 Rounds:
15 Pass Throughs
10 OHS
10 Good Mornings
10 Ring Rows
10 Pistols each leg
Strength:
Hang Clean
2-2-2-2-2 @90%
WOD:
Run 400m
21-15-9
KB Swings 70/53
Push Ups
Friday, March 23, 2012
SCHEDULE CHANGE
THERE WILL BE NO 11AM CLASS FRIDAY 3-23-2012
AND NO 10AM TEAM WOD THIS SATURDAY
Friday 3-23-2012
GAMES WOD 12.5
Workout 12.5
Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Barbell Thrusters
3 Chest to bar Pull-ups
6 Barbell Thrusters
6 Chest to bar Pull-ups
9 Barbell Thrusters
9 Chest to bar Pull-ups
12 Barbell Thrusters
12 Chest to bar Pull-ups
15 Barbell Thrusters
15 Chest to bar Pull-ups
18 Barbell Thrusters
18 Chest to bar Pull-ups
21 Barbell Thrusters
21 Chest to bar Pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc
Movement Standards
Thruster
This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lock out overhead. The bar starts on the ground. No racks allowed.
The hip crease must pass below the knees. A full squat clean into the thruster is allowed if the bar is on the ground.
The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the heels.
Chest to bar Pull-up
This is a standard chest to bar pull-up. Dead-hang, kipping or butterfly pull-ups are all allowed as long as all the requirements are met.
The arms must be fully extended at the bottom.
At the top, the chest must clearly come into contact with the bar. For masters women (55+), touching the chest is not required, but the chin must break the horizontal plane of the bar.
Thursday, March 22, 2012
SELF AWARENESS
Self awareness is everything. Most people don’t understand that what you tolerate you accept, but it is a reality. Think about it. The more you sit in traffic, the more you get used to the traffic. Eventually you say, “this is normal for me, the traffic isn’t that bad, I barely notice it any longer.” Yet, there is a non-moving mass of cars surrounding you — this is called grid-lock. Loss of tissue tolerance and the art of aging is similar in nature. The physical difference is basically the same, you become “locked” and consider it “normal”. I really want you to think about this; what you tolerate, you accept.
Every bone has muscle and fascia that surrounds it, and every joint has a muscle and a tendon that support it. Muscles are designed to create and maintain structural integrity in the body through proper force couples and length tension relationships. Structural integrity of the muscles produces proper biomechanics through intra and inter muscular coordination.
The biomechanical chain reaction, beginning with the foot, can take dysfunction from the lower leg all the way up to the quads, hip, IT band and even the lower back. – Trigger Point Technologies, 2008
Wednesday, March 21, 2012
Thursday 3-22-2012
50 Double Unders (or work on DU for 5 min)
Then 2 Rounds:
15 Pass Throughs
10 OHS
10 Back Ext
10 GHD Sit Ups (Ab-Mat for beginners)
10 Wall Balls
Recovery WODs and Mobility Work...
Skill:
Develop Skin the Cat
WOD1:
2 Rounds:
Row 500m
25 KB Swings 70/53
30 Ab-Mat Sit Ups
Rest 3 min...
WOD2:
Run 400mX3 for time. Keep times consistent.
Rest 1 min between
Mobility Work:
ROLL OUT AND STRETCH W/ PVC, BANDS, AND LACROSSE BALL
SCHEDULE CHANGE
THERE WILL BE NO 11AM CLASS FRIDAY 3-23-2012
AND NO 10AM TEAM WOD THIS SATURDAY
Tuesday, March 20, 2012
Wednesday 3-21-2012
Run 400m
Then 2 Rds:
15 Pass Throughs
10 OHS
10 Handstand Push Ups
10 Hip Ext
10 Ring Rows
5 Tire Flips
Strength:
Back Squat
5-5-3-3-3
WOD:
5 Rounds for Time:
5 Squat Cleans 75-80%
10 Pull Ups
15 Floor Wipers (hold a plate, medball, or barbell w/weight)
20 Wall Balls 20/14
Monday, March 19, 2012
Tuesday 3-20-2012
50 Double Unders
15 Pass Throughs
10 OHS
10 Hip Ext
10 Ring Rows
10 Pistols each leg
10 Wall Balls
2 TGU (2 each arm, alternating arms)
WOD:
AMRAP 15MIN
12 Front Squats 155/95
21 Mountain Climbers
12 Jumping Lunges (12 each leg)
21 Push Ups w/ alternating 1 leg up
Sunday, March 18, 2012
Monday 3-19-2012
Row 400m
Then 2 rounds:
15 Pass Throughs
10 OHS
10 Good Mornings
10 Bottom Presses
10 Burpees
STRETCH AND ROLL
Strength:
Deadlift
3-3-3-3
WOD:
30-20-10
Box Jumps 30/24
Ring Dips
SDHP 95/65
Friday, March 16, 2012
Saturday 3-17-2012
Teams of two
6 min AMRAP
Max meters row (500 cap)
KB swings 24/16Kg
Count number of swings performed while teammate rows 500 m
switch back and fourth every 500 meters until 6 min is up
count total swings and total meters combined by both Athletes.
Rest 3 min
6 min AMRAP
Box jumps 24/18
Clean & Jerk 95/55lbs
When athlete can no longer perform tap and go C&J, athletes must switch exercises
Count total reps in the 6 minutes
Rest 3 min
6 min AMRAP
Pullups
HR Push ups
When athlete drops from the bar, then teammate performing push ups switches to pull ups and pull up athlete goes to push ups.
Switch back and fourth for 6 min. Count total reps
Total reps for all!!!
Friday 3-16-2012
Row 400m
Then 2 Rds:
15 Pass Throughs
10 OHS
10 Bottom Presses
10 Push Ups
10 Ring Rows
STRETCH AND ROLL
WOD:
CrossFit Games 12.4
Complete as many rounds and reps as possible in 12 min:
150 Wall Balls 20/14
90 Double Unders
30 Muscle Ups (Jumping Pull Ups for scaling)
Good Luck!!!
Wednesday, March 14, 2012
Thursday 3-15-2012
Run 200m
Then 2 Rounds:
15 Pass Throughs
10 OHS
10 Good Mornings
10 Push Ups
10 Ring Rows
10 Sit Ups
10 Tuck Jumps
Then:
Row 200m
WOD:
"Filthy Fifty"
For time:
50 Box jump, 24 inch box (W-18")
50 Jumping pull-ups
50 Kettlebell swings, 1 pood (1 pood=36#)
50 Steps of Walking Lunge
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions (on floor)
50 Wall ball shots, 20 pound ball (W-14#)
50 Burpees
50 Double unders
Tuesday, March 13, 2012
Wednesday 3-14-2012
Row 400m
Then 2 Rounds:
15 Pass Throughs
10 OHS
10 Push Ups
10 Burpees
10 Ring Rows
STRETCH AND ROLL
Strength:
Front Squat
5-5-5-5-5
WOD:
4 Rounds for time:
10 HSPU
20 Sit Ups
30 Air Squats
Run 200m
Monday, March 12, 2012
Tuesday 3-13-2012
Run 400m
Then 2 Rounds:
15 Pass Throughs
10 OHS
10 Wall Balls
10 Sit Ups
10 Hip Ext
10 Ring Rows
WOD 1:
"Gymnastics Total"
1. Max Reps Pull Ups (reps)
2. Max Height Box Jump (inches)
3. Max Time Handstand Hold (seconds)
4. Max L-Sit on Parallettes (seconds)
Add 1-4 for score
WOD 2:
AMRAP 15 min
Run 200m
5 Shoot Throughs
15 Swings 70/53
Sunday, March 11, 2012
Monday 3-12-2012
Run 400m
Then 2 Rds:
15 Pass Throughs
10 OHS
10 Hip Ext
10 Push Ups
10 Ring Rows
Row 200m
STRETCH AND ROLL!!!
Strength:
Bench Press
5-5-5-5
WOD:
5 Rounds for time:
12 Deadlifts 135/85
9 Hang Cleans
6 Push Press
Thursday, March 8, 2012
Friday 3-9-2012
Row 200m
Then 2 Rounds:
15 Pass Throughs
10 OHS
10 Bottom Squats
10 GHD Sit Ups (Ab-Mat for beginners)
10 Wall Balls
Then: 50 Double Unders
STRETCH AND ROLL OUT
WOD:
CrossFit Games 12.3
Workout 12 . 3
MEN - includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24" box
115 pound Push press, 12 reps
9 Toes-to-bar
WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 20" box
75 pound Push press, 12 reps
9 Toes-to-bar
Movement Standards
This is a two-foot jump onto the box. The hips and knees must open fully while in control on top of the box.
You may jump down or step down but you must jump up. Stepping up is only permitted for the two elder Masters categories (55+), not for anyone else.
Each rep begins with the barbell on the shoulders and finishes with the weight fully locked out overhead.
A shoulder press, push press, push jerk or split jerk may used as long as the elbow, shoulder, hips and knees fully extend, and the bar finishes directly over the heels with the feet together.
Each round the barbell must begin on the ground. Using a rack is not permitted.
In the Toes-to-bar, the athlete must go from a full hang to having the toes touch the pull-up bar. Both feet must touch the bar together at some point.
The arms and hips must be fully extended at the bottom and the feet must be brought back to behind the bar, not out front.
Wednesday, March 7, 2012
Thursday 3-8-2012
Row 400m
2 Rounds:
15 Pass Throughs
10 OHS
10 Ring Rows
10 Wall Balls
10 GHD Sit Ups (beginners use Ab-Mat)
10 Bottom Presses
20 Pistols (10 Left, then 10 Right, keeping your heel on the floor)
ROLL AND STRETCH
WOD:
21-15-9
OHS 115/75
Pull Ups
Rest 5 min, then:
4X 30second Dead Hang
Tuesday, March 6, 2012
Wednesday 3-7-2012
50 Double Unders
Then 2 Rounds:
15 Pass Throughs
10 OHS
10 Good Mornings
10 KB Swings
10 Wall Balls
3 Strict Pull Ups
STRETCH & ROLL (glutes, hams, lower back)
Strength:
Squat Cleans
5@70%, 3@80%, 1@90%
WOD:
4 Rounds for Time:
300m Row
7 DL 245/160
14 Box Jumps 24/18
Monday, March 5, 2012
Tuesday 3-6-2012
Row 400m
Then 2 Rounds:
15 Pass Throughs
10 Overhead Squats
10 Knees to Elbow
10 Supermans
10 Wall Balls
5 Burpees
WOD: For Time:
21-18-15-12-9-6-3
Push Press 95/65
Walking Lunges w/plate held at chest 45/25
Ab-Mat Sit Ups
Rest 5-7 min
Optional:
3X1min plank holds
w/ 30sec rest between planks
Sunday, March 4, 2012
Monday 3-5-2012 HAPPY BIRTHDAY KAITLYN!!!
2 Rounds of:
Run 200m
10 Pass Throughs
10 Overhead Squats
10 Ring Rows
10 Push Ups
10 Supermans
10 Box Jumps
1 Rope Climb
STRETCH AS NEEDED
(Stretch lower back, shoulders, quads, hams)
Strength:
Thruster
3-3-3-3
WOD:
6 Rounds for Time:
5 Burpees
10 Ring Push Ups
15 KB Swings 70/53
20 Wall Balls 20/14
Thursday, March 1, 2012
Friday 3-2-2012
Row 200m
15 Pass Throughs
10 Overhead Squats
10 Ring Rows
10 Bottom Presses
2 Wall Climbs
Run 200m
15 Pass Throughs
10 Overhead Squats
2 Wall Climbs
3 KB Arm-Bar Stretch each arm
Choose one...
WOD 1:
12.2 Games WOD
Workout 12.2
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
30 Snatch (M 75 / F 45 lbs)
30 Snatch (M 135 / F 75 lbs)
30 Snatch (M 165 / F 100 lbs)
Max Rep Snatch (M 210 / F 120 lbs)
This workout begins from the standing position. The athlete will complete all reps at the first weight before advancing to the next weight. Score is total reps completed in 10min.
WOD 2:
For time:
25 Handstand push-ups
50 Toes-to-bar
Run 800 meters
75 pound Push press, 75 reps
150 Double-unders
Wednesday, February 29, 2012
Thursday 3-1-2012
2 Rounds:
Run 200m
10 Pass Throughs
15 Overhead Squats
10 Hip Extensions
5 Handstand Push Ups
1 Rope Climb
STRETCH AS NEEDED
Skill:
Roll Up into Pistol
WOD:
5 Rounds for Time:
15 Tuck Jumps
100m Shuffle Run(50m down, 50m back; switch lead legs each 50m)
10 Thrusters 115/75
Outside WOD, NO RACK
Tuesday, February 28, 2012
Wednesday 2-29-2012
Warm Up:
2 Rounds of:
Run 200m
10 Pass Throughs
10 Overhead Squats
10 Good Mornings
5 HSPU
Leg Swings- 10 each leg
STRETCH AS NEEDED
Strength:
DL
3-3-3-3
WOD:
AMRAP 12 min
3 Clean and Jerks 145/95
then 2 rounds of:
3 Ring Rows
6 Push Ups
9 Box Jumps 24/18
http://media.crossfit.com/cf-video/cfj-nov-05/clean-n-jerk.mov
Monday, February 27, 2012
Tuesday 2-28-2012
Run 200m Forward
Run 200m Backward
Then 2 Rounds:
10 Pass Throughs
10 Overhead Squats
10 Ring Rows
10 Sit Ups (on GHD)
10 Hip Extensions
STRETCH AS NEEDED!
WOD:
4 Rounds for Time:
Run 400m
15 Pull Ups
15 Burpees
Sunday, February 26, 2012
Monday 2-27-2012
Row 400m
Then 2 Rounds:
10 Pass Throughs
10 Overhead Squats
10 Hip Extensions
10 Push Ups
10 Ring Rows
Stretch as needed!
Strength:
Back Squat
3-3-3-3
WOD:
AMRAP 15 MIN:
20 Air Squats
15 KB Swings 70/53
5 Shoot Throughs
Friday, February 17, 2012
Friday 2-24-2012
400 Run w/ medball
Then 2 Rounds:
10 Pass Throughs
10 Overhead Squats
10 Back Extensions
10 Push Ups
10 Ring Rows
WOD:
AMRAP 16 min
400m Row
7 Push Press 135/85
11 Bent Over Rows 135/85
Thursday 2-23-2012
400m Run
Then 2 Rounds:
10 Pass Throughs
10 Overhead Squats
10 Sit Ups
10 Ring Rows
10 Straight Leg Kicks
Stretch as needed
Skill Work:
For 10 min work on Bridge Ups and Bridge Holds
WOD;
6 Rounds for Time:
15 Box Jumps 30/24
15 V-Ups
15 Wall Balls 20/14
15 Chin Ups
Wednesday 2-22-2012
50 Double Unders
Then 2 Rounds:
10 Pass Throughs
10 Roll up v-sits
10 Glute Bridges
10 Pull Ups
Strength:
RDL
3-3-3-3
WOD:
AMRAP 20 min:
400m Run
15 TTB
10 Hang Snatch 115/75
Thursday, February 16, 2012
Tuesday 2-21-2012
Run 400m
Then 2 Rounds:
10 Pass Throughs
10 Air Squats
10 Box Jumps
10 Ring Rows
10 Back Extensions
10 Groiners
WOD:
4 Rounds for Time:
15 Lunge Steps w/Plate Overhead 45/25 (alternating legs)
20 KB Swings 70/53
200m Run
25 Push Ups
Monday 2-20-2012
Run 400m
Then 2 Rounds:
15 Pass Throughs
15 OHS
10 Push Ups
10 Sit Ups
Strength:
Overhead Squats
5-5-5-5
WOD:
4 Rounds for Time
8 Front Squats 170/110
50 Double Unders
15 Pull Ups
Friday 2-17-2012
Row 400m
Then 2 Rounds:
15 Pass Throughs
10 OHS
10 Lunges
10 Sit Ups
10 Push Ups
Strength:
Push Press
5@70%, 3@80%
WOD:
AMRAP 16min
25 Box Jumps 30/24
20 KTE
25 Wall Balls
Wednesday, February 15, 2012
Thursday 2-16-2012
600m Run
Then 2 Rounds:
10 Pass Throughs
10 OHS
10 Wall Balls
10 Pull Ups
Skill: For 10 min work on:
Handstand Hold against wall
Work up to holding handstand for 1 minute with proper alignment against wall
WOD:
5 Rounds for Time:
20 Medball Cleans 20/14
15 Handstand Push Ups
20 Pistols- 10 each leg
5 Wall Climbs
Wear a weight vest for added fun :)
Tuesday, February 14, 2012
Wednesday 2-15-2012
Row 400m
Then 3 Rds:
10 Pass Throughs
10 Overhead Squats
10 Push Ups
10 Back Extensions
Strength:
Bench Press
3-3-3-3
WOD:
Blurring the line between intensity and form. Stay focused and use your best snatch form...
AMRAP 15 min
5 Snatch 115/75
10 Bar Facing Burpee
Tuesday 2-14-2012
Run 400m
Then 2 Rounds:
10 Pass Throughs
10 Push Ups
10 KTE
10 Air Squats
10 Back Extension
WOD:
21-15-9
Thrusters 95/65
Sit Ups
SDHP 95/65
Rest 3-5min, then:
3X1 min Plank Hold
Rest 30 sec between planks
Sunday, February 12, 2012
Monday 2-13-2012
50 Double Unders
Then 2 Rounds:
10 PassThroughs
10 OHS
10 Good Mornings
10 Pull Ups
10 Sit Ups
Strength:
Power Clean
2-2-2-2
WOD
5 Rounds for Time:
Row 300m
10 Deadlift 245/165 (or 75% 1RM)
15 Ring Rows
Thursday, February 9, 2012
Warm Up:
2rds
10 Pass Throughs
10 OH Squat
10 Superman
10 KTE
then
4 Spiderman Lunge
Pretzel Stretch
Strength:
Front Squat
2-2-2-2
WOD:
EMOM in 12 minutes:
Complete 15 Toe Touches (quick feet drill). And in the remaining time of that minute,
do as many Tuck Jumps as possible.
Post Front Squat & total number of tuck jumps
Warm Up:
400m Row
2rds
10 Pass Throughs
10 Good Mornings
10 Sit Ups
10 Box Jumps
then
4 Spiderman Lunges
Pretzel Stretch
WOD:
for time:
14 Hang Clean (155/115)
400m Row
20 Weighted Sit Ups (15/10) w/plate behind head
12 Hang Clean
600m Row
20 Weighted Sit Ups
10 Hang Clean
800m Row
20 Weighted Sit Ups
Post WOD time
Tuesday, February 7, 2012
Warm Up:
400m Run
2rds
10 Pass Throughs
10 OH Squat
10 Back Extension
2 Rope Climb
then
4 Spiderman Lunges
Pretzel Stretch
Strength:
Deadlift
1-1-1-1
then
Bridge Hamstring
8-8-8
WOD:
AMRAP in 15 minutes:
24 Double Unders
12 Medball Get Ups (20/14) into Box Jumps (24/18)
12 Burpees
Post Deadlift and number of reps
Monday, February 6, 2012
Sunday, February 5, 2012
Warm Up:
400m Row
2rds
10 Pass Throughs
10 OH Squat
10 Goodmornings
20 Jumping Jacks
then
4 Spiderman Lunges
Pretzel Stretch
Strength:
Incline Press
2-2-2-2
WOD:
5rds for time:
2 Ring Shoot Throughs
4 Knee To Elbows
6 Lunges
8 Split Squat jumps
10 Ring Shoot Throughs
12 Knees To Elbows
14 Lunges
16 Split Squat Jumps
Post Incline Press & WOD time
Friday, February 3, 2012
Wednesday, February 1, 2012
Tuesday, January 31, 2012
Monday, January 30, 2012
Warm Up:
400m Row
2rds
10 Pass Throughs
10 Box Jumps
10 Ring Rows
20 Jumping Jacks
then
4 Spiderman Lunges
Pretzel Stretch
Strength:
Alt.+Alt. Double DB Bench Press
4x3+3+3
WOD:
AMRAP in 20 minutes:
12 Pull Ups
6 Push Up Plyo's (2-45's+25# plates stacked on ea.side)
36 Double Unders
Post DB Bench Press & number of rounds
Sunday, January 29, 2012
Thursday, January 26, 2012
Wednesday, January 25, 2012
Warm Up:
400m Row
2rds
10 Pass Throughs
10 OH Squat
10 Ring Rows
2 Rope Climb
then
4 Spiderman Lunges
Pretzel Stretch
WOD:
3rds for time:
25 Quick feet dot drills (2-1-2)
25 Weighted Overhead SitUps (25/15)
25 Medball Scoop Toss (20/14)
20 Quick feet dot drills
20 Weighted Overhead SitUps
20 Medball Scoop Toss
15 Quick feet dot drills
15 Weighted Overhead SitUps
15 Medball Scoop Toss
Post WOD time
Tuesday, January 24, 2012
Monday, January 23, 2012
Sunday, January 22, 2012
Warm Up:
400m Row
2rds
10 Pass Throughs
10 Back Extensions
10 Box Jumps
10 Ring Rows
then
4 Spiderman Lunges
Pretzel Stretch
Strength:
Bench Press
2-2-2-2
WOD:
AMRAP in 20 minutes:
12 Sumo Deadlift HighPull (135/75)
2 Clockwise Rotation Hops (in pushup position)
2 Counter Clockwise Rotation Hops (in pushup position)
Post Bench Press & number of rounds
Thursday, January 19, 2012
Warm Up
400m Run
2rds
10 Pass Throughs
10 OH Squat
10 Ring Rows
20 Jumping Jacks
then
4 Spiderman Lunges
Pretzel Stretch
Strength:
Shoulder Press
3-3-3-3
then
Bridge Hamstring Curl
8-8-8
WOD:
4rds for total number of reps
1 minute of Cal Row
1 minute of Knee Ups
1 minute of Lateral Parallet Jumps (2 parallets)
Post Shoulder Press & total number of reps in WOD
Warm Up
400m Row
2rds
10 Pass Throughs
10 Goodmornings
10 Sit Ups
2 Rope Climbs
then
4 Spiderman Lunges
Pretzel Stretch
Strength:
Back Squat
3-3-3-3
WOD:
for time:
Do 8 KB Swings to start each minute (70/53),and in the remaining time do Hand Release Burpees. Complete a total number of 75 Hand Release burpees.
Post Back Squat & WOD time
Tuesday, January 17, 2012
Warm Up:
50 Double Unders
2rds
10 Pass Throughs
10 Goodmornigs
10 Sit Ups
10 Ring Rows
then
4 Spiderman Lunge
Pretzel Stretch
Strength:
Closegrip Press
5-5-5-5
WOD:
for 20 minutes:
2 Alt. Pull Ups
2 Shoot Throughs
2 Pistols (total=1+1)
4 Alt. Pull Ups
4 Shoot Throughs
4 Pistols
"
"
"
Post Strenght & WOD time
Monday, January 16, 2012
SCHEDULE CHANGE FOR TODAY 1-16-12
Sunday, January 15, 2012
Schedule Change
Thursday, January 12, 2012
Wednesday, January 11, 2012
Tuesday, January 10, 2012
Sunday, January 8, 2012
Thursday, January 5, 2012
Warm Up:
400m Run
2rds
10 Pass Throughs
10 OH Squat
10 Push Ups
10 Sit Ups
then
Spiderman Lunges
Pretzel Stretch
Strength:
Deadlift
3-3-3-3
WOD:
AMRAP in 20 minutes:
12 Quick feet Drills (double 2-up-2 down)
12 Lateral Push Up Pyos (2 stacked plates)
24 Little Bigs w/medball (20/14)
Post Strength & number of rounds
Tuesday, January 3, 2012
Monday, January 2, 2012
Sunday, January 1, 2012
Warm Up:
400m Run
2rds
10 Pass Throughs
10 Goodmornings
10 Box Jumps
10 Ring Rows
then
4 Spiderman Lunges
Pretzel Stretch
Skill:
Max Box Jump Height
WOD:
AMRAP in 20 minutes:
7 Shoulder Press (135/65)
14 Medball Scoop Toss (20/14)
21 Weighted SitUps (10/5)behind the head
Post Box Jump Height & number of rounds