Friday, November 29, 2013

30 Nov 2013

Warm Up:
Coaches choice

WOD:
PARTNER UP
One partner works while the other rests
2 mins total per station then rotate to next one
score is total reps:

Station 1:  Box Jumps (Speed jumps, low box 12"/16", full extension at top not required)
Station 2:  Tire Flips
Station 3:  Pull Ups
Station 4:  Double Unders
Station 5:  Sit Ups
Station 6: Calories Airdyne

Thursday, November 28, 2013

29 Nov 2013

Warm up:
3 rounds:
5 T & B Shuttle sprints
5 Frog Jumps
5 V Ups

Squat Therapy

Mobility

WOD:
10 MIN AMRAP:
10 Back Squat (45%-55%)
15 Leg Raises

Cash Out:
3 x 1 min Plank holds (60 sec rest btwn rounds)

Wednesday, November 27, 2013

28 Nov 2013

Warm Up:
Mini Skipping Circuit:
100 singles
25 Left Foot
25 Right Foot
100 bunny hop
25 Double Unders

3 wall walks
3 x 1 minute plank holds
1 min total hold time L-sit
3 x max handstand hold against wall (rest as long as you hold)
(modified:  max wall plank hold)

Hip Mobility

Skill Work:
3 sets Handstand Bear Walk (off the box, walk one complete circle left and back again = 1 )

WOD:

A:  5 min AMRAP
5 Pull Ups
5 SDHP (95/65)

Rest 2 minutes

B:  5 Min AMRAP
5 Thrusters (95/65)
5  Rolling Squats

Tuesday, November 26, 2013

27 Nov 2013

Warm Up:
15 T & B wall touch jog
5 Inch Worm
5 Iron Cross
5 Scorpion

Squat Therapy

MOBILITY:
Pick 10 additional mobility/yoga exercises, must include:
Pigeon
Couch
Garland Pose

WOD:
21-15-9
OHS (95/65)
V Ups

Cash Out:
Tabata Row

Monday, November 25, 2013

26 Nov 2013

Warm Up:
Pick 10 Mitch's
3 x 25 DU

Mobility:
Achilles/ankles/calf
Shoulders
Hips

WOD:
5 x 500m row
rest 90 seconds btwn rounds

REST 5 MINUTES, THEN:

10 MIN AMRAP:
10 KB Swings
10 Box Jumps
10 Sit Ups

Sunday, November 24, 2013

25 November 2013

Warm up:
Tabata row

Mobility: 20 mins
Pigeon
Garland pose
Couch stretch
T spine mobilisation
Trap release barbell
Band stretches
Ball rollout shoulders and hips
Cobra

WOD:
7 rounds:
7 hang power cleans (75/55)
7 ttb



Thursday, November 21, 2013

22 Nov 2013

Warm Up:
Dynamics
Squat Therapy
Mobility - Focus on hips and shoulders
Pick 10 off Mobility Wod whiteboard

GZ:
2 x 1 min V Ups
2 x 20 Leg Raises
2 x 35 Supermans
rest 30 sec then 2 min max sit ups

1 x 10 Box dips (or off dip station)
1 x 10 Pull Ups

15 MIN EMOTM 2 reps Deadlift

Power:
2-2-1-1 Deadlift

15 MIN EMOTM 2 reps @80%

OLY:
1-1-1-1 Snatch

15 MIN EMOTM @ 80%

WOD:
AMRAP 3 rounds 2 mins on 1 min off:
25 Double Unders
25 Sit Ups

COMPETITORS MOBILITY WOD:
On the whiteboard


Wednesday, November 20, 2013

21 Nov 2013

Warm Up:
3 x 20 Double Unders
Couch stretch 2 x 20 - 30 sec hold each side
Pigeon 2 x 20 - 30 hold each side
Garland pose 3 x 30 sec hold
T spine oh smash
Ball rollout (shoulders and hip flexors)
Band stretches (hip floss and shoulders)
5 inch Worms
Iron Cross (10)
Scorpion (10)
Front Squat Skill Transfers

GZ:
2 x 1 min plank
2 x 1 min med ball twist
2 x 25 weighted sit ups
2 x 10 box jumps (or step ups)
2 x 10 side lunges

15 MIN EMOTM 2 Reps Front Squat

POWER:
2-2-1-1 Front Squat

15 MIN EMOTM 2 reps @ 80%

OLY:
1-1-1-1 Front Squat

15 MIN EMOTM 2 reps @ 80%

WOD:
8 x 200m row 60 sec rest btwn rounds

Tuesday, November 19, 2013

20 Nov 2013

Warm Up:
Tabata Row
Pick 10 Mitch's (must include scorpion, iron cross, and inch worm)
Burgener

Skill work:  MOBILITY

  • T spine overhead smash (roller & barbell)
  • Trap smash (barbell resting on trap, active release)
  • Bicep & Tricep smash (with ball on box, roll out)
  • Lat rollout (roller and ball)
  • Pigeon
  • Garland Pose
  • Cobra
  • Downward dog
  • Bar or ring hang with scapular retraction


WOD:
15 Cleans (135/95)
30 TTB
30 Jump & Touch (pull up bar or higher mark on post)
15 Push Press (45/35)
30 Double Unders
15 Jumping Muscle Up (sub is jump up into locked out top position in the rings and slowly lower into the dip, then reset, like a negative)
15 Thrusters (45/35)
30 Burpees
15 Pull Ups
15 OHS (95/65)

19 Nov 2013

Warm Up:
coaches choice

GZ:
2 x 1 min V Ups
2 x 1 min Leg Raises
2 x 35 Supermans
Rest 30 secs then 2 min max Sit ups

2 x 15 Jumping Wall touches (or pull up bar)
2 x 15 Tuck Jumps

15 MIN EMOTM 2 reps Press (bar)

POWER:
2-2-1-1 Press (% off TRUE MAX weight)

15 MIN EMOTM 2 reps @ 80%

OLY:
1-1-1-1 Push Jerk

15 MIN EMOTM 2 reps @ 80%

WOD:
25-20-15
Wall Ball/Ring Rows

Sunday, November 17, 2013

18 Nov 2013

Warm Up:
Dynamics
Squat Therapy
Shoulder Mobility
Burgener (oly)

*THIS WEEK YOU WILL BE ALLOWED TO ATTEMPT A NEW PR*

GZ:
2 x 1 min Plank
2 x 20 Med ball twist
2 x 25 weighted sit ups

2 x 15 Front Rack weighted barbell lunges (45/65)
2 x 10 Broad Jumps

POWER:
2-2-1-1 Bench
(80%-90%-95%-100%)
1 set (3 attempts) at one true max rep (try only one weight, if you succeed, do not increase load or continue with other reps.  If you PR on the first attempt, shut it down)

15 MIN EMOTM - 2 reps at 80%

OLY:
4 x 1 Clean
(80%-90%-95%-100%)
Same attempt for PR rep

15 MIN EMOTM 2 reps @ 80%

WOD: (ALL)
20 MIN AMRAP (reduce if running out of time)
7 HSPU (box)
7 Thrusters (95/65)
7 K2E
7 Deadlifts (50%)
7 Burpees
7 KB Swings
7 Pull Ups (Band=strict, unbanded = kip)

Friday, November 15, 2013

16 Nov 2013

Warm Up:
Coaches choice

WOD:
Row 800 m
6 Tire Flips
12 TTB
18 OHS (135/95)
24 V Ups
30 Double Unders
Row 800 m

Thursday, November 14, 2013

15 Nov 2013

Warm Up:
Pick 10 Mitch
Pick 2 Squat therapy (GZ and Power)
Burgener (oly)

GZ:
2 x 1 min V Ups
2 x 1 min Leg Raises
2 x 35 Supermans
Rest 30 secs then 2 min max sit ups

1 x 10 Snatch Pulls
1 x 10 Squat Clean

Power:
4 x 3 Deadlift
12 MIN EMOTM 3 reps @ 70%

Oly:
4 x 2 Snatch
12 MIN EMOTM 3 reps @ 70%


WOD:  (ALL)
5 Rounds of Kettlebell Fun
5 Single Arm KB Thrusters (alt arms each round)
5 Goblet Squat
5 SDHP
5 Swings
5 KB Bottom Up Press (right)
5 KB Bottom Up Press (left)

3 burpee penalty for putting kettlebell down in a round, to be paid immediately after violation :)

Wednesday, November 13, 2013

14 Nov 2013

Warm Up:
Dynamics
Squat therapy
Burgener (OLY)

Ground Zero:
Core work:  1 min rest between each set and movement
2 x 1 min plank hold
2 x 20 Med ball twists (sitting)
2 x 25 Sit ups

2 x 10 SDHP
2 x 10 Push Press

Power:
4 x 3 Front Squat
12 Min EMOTM 3 reps @ 70%

Oly:
4 x 2 Front Squat
12 Min EMOTM 3 reps @ 70%

WOD: (ALL)
5 Rounds
10 Walking lunge w plate (25/45)
10 Box Jumps (20"/24")






Tuesday, November 12, 2013

13 Nov 2013

Warm Up:
Dynamics
Squat therapy (ground zero and power)
Burgener (oly)

Mobility:
OH T Spine smash with barbell
Cobra pose (3 sets)
Barbell trap release
Ball rollout
Band stretches

GZ:
2 x 1 min V Ups
2 x 1 min Leg Raises
2 x 35 Supermans
Rest 30 secs then 2 min max sit ups

Hand release push ups to failure
Hang Cleans (or medball cleans) 1 x 6-8

POWER:
4 x 3 Press

12 MIN EMOTM 3 reps @ 70%

OLY:
4 x 2 Push Jerk

12 MIN EMOTM 3 reps @ 70%

WOD:  (ALL)
2 HSPU (off box for all, from toes in full pike is Rx)
10 Barbell facing burpees (or parallettes)

Thursday, November 7, 2013

8 Nov 2013

Warm Up:
Dynamics
Shoulder Mobility :  Pass Thrus, Band stretches, Lacrosse ball rollouts (active release)
Burgener (oly grp)
Squat Therapy - Power & Ground Zero grp (Pole & Wall only)
10 Inch Worms (all)

Ground Zero:
CORE:  1 min rest btwn
2 x 1min V Ups
2 x 1 min Leg Raises
2 x 35 Supermans

Rest 30 seconds then complete 2 min AMRAP Sit ups

Strength:  1 x 10 Bench Press (70%)
               1 x 10 Barbell Row (85/55)

WOD:  1!10  Wall Balls/Push Ups (be mindful of proper elbow/forearm mechanics)

POWER:
4 x 4 Deadlifts
rest 5 mins then
10 MIN EMOTM 4 reps @ 60%

OLY:
4 x 3 Snatch
REST 5 MINS
10 MIN EMOTM 4 reps @ 60%

POWER & OLY WOD:
1!10  Bench (65%)/Pull Ups (banded - strict, unbanded - kipped)

Wednesday, November 6, 2013

7 Nov 2013

Warm Up:
Dynamics
Front Squat Skill Transfers
Burgener (all)

Ground Zero:
Core Work:
2 x 1 min Plank
2 x 20 Medball Twist
2 x 25 Sit Up

2 x 10 Back Squats
2 x 10 Deadlifts

Power:

4 x 4 Fr. Squats (same weight scheme as previous)
10 Min EMOTM 4 reps @ 60%

Oly:

4 x 3 Front Squats (same weight scheme as previous)
10 MIN EMOTM 4 reps @ 60%

WOD:  ALL GROUPS

A:
5 min AMRAP
5 Hang Cleans (135/95) Gr. Zero = Medball cleans
5 Burpees

Rest 2 mins

B:
5 MIN AMRAP
5 Thrusters (95/65) GZ (45/35)
5 KB Swing (55/35) GZ (35/20)



6 November 2013

Here is the METCON portion of today's WOD:

CrossFit 204 Pick Yer Poison: A Pirate’s Game of Strategy

__ 20 overhead lunges (45/25 lb.) - 2 points
__ 15 wall walks - 7 points (20 modified wall walks - 4 points)
__ 40 thrusters (95/65) - 9 points (45/33) - 4 points
__ 50 burpees – 10 points
__ 50 pull-ups or ring rows – 6 points (C2B – 10 points)
__ 200 double-unders or 400 singles - 5 points
__ 40 box jumps (any reasonable box) - 4 points
__ Row 1K - 6 points
__ 30 wall-balls (20/14 lb, 10/9 ft.) - 4 points
__ 30 toes-to-bars/leg raises – 4 points
__ 20 deadlifts (275/185) - 8 points
__ 20 handstand push-ups – 6 points
__ 50 push-ups – 6 points
__ 20 back squats (225/155 lb.) - 8 points
__ 30 KB swing (25-lb. min. for women, 35-lb. for men) – 4 pts
__ 20 shoulder presses (95/65 lb.) - 6 points
__ Muscle-ups - 10 = 10 points
__ 120 air squats - 7 points

______ TOTAL

**used with permission from CrossFit 204.  thanks Mike!

Monday, November 4, 2013

5 November 2013

Warm Up:
Dynamics
Mobility
Burgener (OLY ONLY)

*ALL REP SCHEMES WILL BE THE SAME FOR THE ENTIRE WEEK, ONLY YOUR LIFT WILL CHANGE*

Ground Zero:
CORE:  1 min rest btwn
2 x 1min V Ups
2 x 1 min Leg Raises
2 x 35 Supermans

Rest 30 seconds then complete 2 min AMRAP Sit ups

Strength:  1 x 6-8 Bench Press
               1 x Strict Pull Ups to failure

WOD:  Tabata DU's then Tabata Box Jumps

POWER:  4 x 4 Shoulder Press (same % scheme as yesterday 60/70/75/85)
                10 MIN EMOTM 4 reps @ 60%

OLY:  4 x 3 Push Jerk (same % scheme as yesterday)
          10 MIN EMOTM 4 Reps @ 60%

POWER/OLY WOD:
21-15-9
KB Snatch/Hand Release Push Up - 10 TTB/RINGS every round


Sunday, November 3, 2013

4 Nov 2013

Warm Up:
Dynamics
Squat therapy
Burgener (OLY)

Ground Zero:
Core work:  1 min rest between each set and movement
2 rounds : 1 min plank hold
2 x 20 Med ball twists (sitting)
2 x 25 Sit ups

Strength:  2 x 10 Barbell only front squat
               2 x 25 Standing lower Back Extensions

WOD:  2 x 8 min max metres row (2 min rest btwn rounds)

POWER:
All percentages are based on 90% 1RM max weight, to be referred to ongoing as your Training Max.
2 Mins rest btwn sets
BENCH PRESS 4 x 4
4 @ 60% (of your 90%)
4 @ 70%
4 @ 75%
4 @ 85%

REST 5 MIN, then 10 MIN EMOTM
4 reps @ 60%

OLY:
POWER CLEANS 4 x 3
All percentages based on True Max, or 1RM
2 min rest btwn sets
3 @ 60%
3 @ 70%
3 @ 75%
3 @ 85%

REST 5 MIN, then 10 MIN EMOTM
4 reps @ 60%

POWER & OLY WOD:

12 min cap:

25 Walking lunges
20 Ring Rows
50 Box Jumps
20 DU
25 Ring Dip (or Box Dip)
20 KTE
30 KB Swing
30 Sit Ups
20 Hang squat clean (50%)
25 Back Extensions
30 Wall Ball

Friday, November 1, 2013

2 Nov 2013

Warm Up:
Coach's choice

WOD:

Teams of four
Box jumps are timer

30 MIN AMRAP
25 Box Jumps
Tire Flips
L-Sit Hang
Wall plank hold