Warm Up:
Athlete's choice
Squat therapy
Shoulder stability
3 x 2 Pull/Muscle/Dynamic Cleans
start with bar and gradually add weight
Partner Up! Borrowed from CFW
For part A, you must choose a partner who will do the same weight as you to start. Rx starts at #85/#135, Rx2 starts at #65/#95
A: Partner Clean Ladder EMOM:
Bar must be cleaned twice every minute, ideally once by each partner. If one partner can no longer clean the weight, the team can continue as long as one person can lift the bar twice in the allotted minute.
Weight increases by 10 pounds each round.
B: 5 Rnds for time (teams of 2 or 3)
Sled pull (backwards) 2 there and backs
Sled pull (backwards) 2 there and backs
*If using the tire sleds, both partners may work together at the same time to pull the sled, still must be done backwards
Partner Carry 2 there and backs
Overhead walking lunges (35/45) 2 there and backs
Only one person can work at a time
Tuesday, December 30, 2014
Monday, December 29, 2014
30 Dec 2014
Warm Up:
Dynamics
Banded rotator external and internal pulls
sleeper stretch
wall slides
Squat therapy
Back squat:
1 x 5 @ 65%
3 x 5 @ 75%
Front squat
4 x 5 @ 65%
Snatch pull/muscle/dynamic
3 x 2 start with bar and increase weight
10 MIN EMOM
2 snatch (full/squat) as heavy as you can maintain good form, your coach needs to approve your weights
(intermediate and beginner will go from hang/high hang)
10 Rounds for Time: (from CFW)
1 rope climb
10 ball slams
15 DU
Rx2: seated weighted pulls (one length)
x 5 singles
SILVERS:
Strength: 7-5-5-3-3 BENCH PRESS STEVE!
WOD:
7 Rounds for time:
1 seated weighted pull
10 ball slams
10 parallette hopovers
Dynamics
Banded rotator external and internal pulls
sleeper stretch
wall slides
Squat therapy
Back squat:
1 x 5 @ 65%
3 x 5 @ 75%
Front squat
4 x 5 @ 65%
Snatch pull/muscle/dynamic
3 x 2 start with bar and increase weight
10 MIN EMOM
2 snatch (full/squat) as heavy as you can maintain good form, your coach needs to approve your weights
(intermediate and beginner will go from hang/high hang)
10 Rounds for Time: (from CFW)
1 rope climb
10 ball slams
15 DU
Rx2: seated weighted pulls (one length)
x 5 singles
SILVERS:
Strength: 7-5-5-3-3 BENCH PRESS STEVE!
WOD:
7 Rounds for time:
1 seated weighted pull
10 ball slams
10 parallette hopovers
Sunday, December 28, 2014
29 Dec 2014
Warm Up:
10 laps around the gym, every 2 laps stop and do 3 burpees
3 x 3 per arm bottoms up press with KB
3 x 1 per side turkish get ups
sets of 10:
wall slides
scapular push ups
scapular pull ups
bird dogs (both positions, from floor and from knees)
10 x 10 seconds L sit hold on parallettes, rest as needed between sets
WOD:
6 x 400 m ROW
1:30 rest btwn rounds
record total time including rests but note your split times in your wodbook
For big classes, group 1 will start with the row and group two will start with the skill and strength work.
10 laps around the gym, every 2 laps stop and do 3 burpees
3 x 3 per arm bottoms up press with KB
3 x 1 per side turkish get ups
sets of 10:
wall slides
scapular push ups
scapular pull ups
bird dogs (both positions, from floor and from knees)
10 x 10 seconds L sit hold on parallettes, rest as needed between sets
WOD:
6 x 400 m ROW
1:30 rest btwn rounds
record total time including rests but note your split times in your wodbook
For big classes, group 1 will start with the row and group two will start with the skill and strength work.
Tuesday, December 23, 2014
24 Dec 2014
Warm Up:
4 Rounds 30 sec on 10 sec rest Rowing (warm up pace)
Squat therapy
Back Squat:
1 x 5 @ 60%
1 x 3 @ 70%
1 x 2 @ 80%
1 x 2 @ 90%
1 x 1 @ 95%
Front Squat:
1 x 5 @ 65%
3 x 4 @ 75%/80%/85%
WOD:
Borrowed from CFI
CFI Partner WOD
With a partner complete as many reps as possible in 20 minutes:
3 squat clean thrusters (135/95 lbs)
6 chest-to-bar pull-ups
9 box jumps (24/20") - Step down, no rebounding
12 deadlifts (135/95 lbs)
15 mountain climbers
Cycle thru the exercises, one person working at a time. Partner A does clean thrusters, then partner B does pull-ups, then A does box jumps...and so on for 20 minutes.
Post total reps completed as a team. Your partner does not have to be Rx if you are Rx. Partner with someone you have never partnered with before.
MODS:
Regular pull ups or as horizontal as you can get ring rows for CTB Pull ups
Less weight for thrusters/deadlifts
Low box jumps
4 Rounds 30 sec on 10 sec rest Rowing (warm up pace)
Squat therapy
Back Squat:
1 x 5 @ 60%
1 x 3 @ 70%
1 x 2 @ 80%
1 x 2 @ 90%
1 x 1 @ 95%
Front Squat:
1 x 5 @ 65%
3 x 4 @ 75%/80%/85%
WOD:
Borrowed from CFI
CFI Partner WOD
With a partner complete as many reps as possible in 20 minutes:
3 squat clean thrusters (135/95 lbs)
6 chest-to-bar pull-ups
9 box jumps (24/20") - Step down, no rebounding
12 deadlifts (135/95 lbs)
15 mountain climbers
Cycle thru the exercises, one person working at a time. Partner A does clean thrusters, then partner B does pull-ups, then A does box jumps...and so on for 20 minutes.
Post total reps completed as a team. Your partner does not have to be Rx if you are Rx. Partner with someone you have never partnered with before.
MODS:
Regular pull ups or as horizontal as you can get ring rows for CTB Pull ups
Less weight for thrusters/deadlifts
Low box jumps
Monday, December 22, 2014
23 Dec 2014
Warm Up:
10 laps
Shoulder Stability & Mobility
3 x 2 Bar clean pull/muscle clean/dynamic clean
Second set start to add weight
WOD:
The Chief
For 5 cycles:
AMRAP in 3 mins of:
3 Power Cleans, 135/95 lbs
6 Push-ups
9 Air Squats
Rest 1 min between each cycle.
For each cycle restart the AMRAP
SILVERS:
Strength Deadlift 7 x 3
WOD: THE CHIEF (MOD)
3 rounds, 3 min on 1 min rest
3 MEDBALL cleans (or bar, coach's discretion)
6 PUSH UPS
9 AIR SQUATS
10 laps
Shoulder Stability & Mobility
3 x 2 Bar clean pull/muscle clean/dynamic clean
Second set start to add weight
WOD:
The Chief
For 5 cycles:
AMRAP in 3 mins of:
3 Power Cleans, 135/95 lbs
6 Push-ups
9 Air Squats
Rest 1 min between each cycle.
For each cycle restart the AMRAP
SILVERS:
Strength Deadlift 7 x 3
WOD: THE CHIEF (MOD)
3 rounds, 3 min on 1 min rest
3 MEDBALL cleans (or bar, coach's discretion)
6 PUSH UPS
9 AIR SQUATS
Sunday, December 21, 2014
22 Dec 2014
Warm Up:
Dynamics
T's Y's I's
Tea Cups
Rotator banded pulls
Wall slides
Push Press
1x5 @ 60% 1 x 3 @ 70% 1 x 2 @ 80% 1 x 2 @ 90% 1 x 1 @ 95%
Press
1 x 5 @ 65% , 3 x 4 @ 75/80/85%
Clean pulls
Adv from floor/intermediate from hang/beginner from high hang
2 x 4
Set 1: @ 70% of 1RM clean
Set 2: @ 80% of 1RM clean
WOD:
10 MIN EMOM:
2 Jerk off racks or blocks (80%)
Dynamics
T's Y's I's
Tea Cups
Rotator banded pulls
Wall slides
Push Press
1x5 @ 60% 1 x 3 @ 70% 1 x 2 @ 80% 1 x 2 @ 90% 1 x 1 @ 95%
Press
1 x 5 @ 65% , 3 x 4 @ 75/80/85%
Clean pulls
Adv from floor/intermediate from hang/beginner from high hang
2 x 4
Set 1: @ 70% of 1RM clean
Set 2: @ 80% of 1RM clean
WOD:
10 MIN EMOM:
2 Jerk off racks or blocks (80%)
Thursday, December 18, 2014
19 Dec 2014
Warm Up:
3 Rounds
5 wall ball to 8'
10 Mountain climbers
15 line hopovers
WOD: 3 x 1000 m ROW or RUN (3 min rest btwn)
SKILL WORK: OPEN GYM
CASH OUT: VSit medball pass
Athletes will sit side by side in a row in V position, person one will start by touching medball to the floor and then pass over to the person beside them and so on all the way down the row. Once the ball gets to the last person in the row, they will pass it back. Everyone holds the V position the entire time. (similar to a long line of russian twists)
3 Rounds
5 wall ball to 8'
10 Mountain climbers
15 line hopovers
WOD: 3 x 1000 m ROW or RUN (3 min rest btwn)
SKILL WORK: OPEN GYM
CASH OUT: VSit medball pass
Athletes will sit side by side in a row in V position, person one will start by touching medball to the floor and then pass over to the person beside them and so on all the way down the row. Once the ball gets to the last person in the row, they will pass it back. Everyone holds the V position the entire time. (similar to a long line of russian twists)
Wednesday, December 17, 2014
18 Dec 2014
Warm Up:
Tabata Row at warm up pace
Tabata Row at warm up pace
Warm Up with bar thrusters
WOD:
AIRFORCE - compare to Dec 23, 2013
AIRFORCE - compare to Dec 23, 2013
For time: 95/65 *start workout with burpees*
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats
Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees.
There is a 20 min cap.
SILVERS:
Strength: PRESS & PUSH PRESS
WOD:
AIRFORCE II
Same format as above, at the top of every minute and to start, athlete does 2 burpees
Coach will determine load
20 MEDBALL Cleans
20 Sumo Deadlift
20 Push Press
20 Back box Squats
20 Front box Squats
Tuesday, December 16, 2014
17 Dec 2014
Warm Up:
Dynamics
Shoulder stability:
T's/Y's/I's
Tea cups
Rotator banded pulls
Cobra to down dog x 5
Push Press:
2 x 5 @65%
3 x 5 @ 70%
Press:
4 x 5 @ 60%
WOD: 12 MIN AMRAP WITH BUY IN
Clock starts, complete
70 calorie row buy in then AMRAP in remaining time of:
7 Toes to Rings
7 Push Ups
1 stationary sled pull
Dynamics
Shoulder stability:
T's/Y's/I's
Tea cups
Rotator banded pulls
Cobra to down dog x 5
Push Press:
2 x 5 @65%
3 x 5 @ 70%
Press:
4 x 5 @ 60%
WOD: 12 MIN AMRAP WITH BUY IN
Clock starts, complete
70 calorie row buy in then AMRAP in remaining time of:
7 Toes to Rings
7 Push Ups
1 stationary sled pull
Monday, December 15, 2014
16 Dec 2014
Warm UP:
10 laps around gym
Squat therapy - focus on quality of movements, do not rush through
Back Squat:
2 x 5 @ 65%
3 x 5 @ 70%
Front Squat:
4 x 5 @ 60%
WOD: 5 MIN EMOM
1 Squat Snatch (75/105)
4 OHS
10 DU
WOD:
SILVERS:
Strength:
TGU & Good Mornings
WOD:
3 Rounds, 3 MINS on 1 MIN off:
4 Shuttle runs
6 Ring Rows
8 Goblet Squats
10 laps around gym
Squat therapy - focus on quality of movements, do not rush through
Back Squat:
2 x 5 @ 65%
3 x 5 @ 70%
Front Squat:
4 x 5 @ 60%
WOD: 5 MIN EMOM
1 Squat Snatch (75/105)
4 OHS
10 DU
WOD:
SILVERS:
Strength:
TGU & Good Mornings
WOD:
3 Rounds, 3 MINS on 1 MIN off:
4 Shuttle runs
6 Ring Rows
8 Goblet Squats
Sunday, December 14, 2014
15 Dec 2014
Warm Up:
Dynamics
Squat therapy - Work through this SLOWLY for QUALITY
TGU - 3 x 2 (1 per side)
Work on keeping body tight, slow and deliberate movement, pause at each transition. Look for imbalances side to side and focus mobility in those areas
SKILL WORK: Spend 10 MINUTES working on Muscle Ups or Strict pull up skills
WOD: Compare to May 1, 2014
"KAREN"
150 wall balls for time
14/20 to 9/10
Rx2: 14/20 to 8/9
MOD: Less weight
SKILL WORK:
MOBILITY:
Pigeon
Couch
Rollout posterior chain
Dynamics
Squat therapy - Work through this SLOWLY for QUALITY
TGU - 3 x 2 (1 per side)
Work on keeping body tight, slow and deliberate movement, pause at each transition. Look for imbalances side to side and focus mobility in those areas
SKILL WORK: Spend 10 MINUTES working on Muscle Ups or Strict pull up skills
WOD: Compare to May 1, 2014
"KAREN"
150 wall balls for time
14/20 to 9/10
Rx2: 14/20 to 8/9
MOD: Less weight
SKILL WORK:
MOBILITY:
Pigeon
Couch
Rollout posterior chain
Thursday, December 11, 2014
12 Dec 2014
Warm Up:
Dynamics
Shoulder stability
mobility work
Strength:
Push Press 4 x 5 @ 65% 70% 75% 80%
Press 1 x 5 @ 60% 3 x 5 @ 65%
WOD: CROSSFIT TOTAL 2:
After warming up you have 3 attempts to lift the most weight possible at each lift.
The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts.
This is a Max Effort of the following three lifts in the following order:
Clean
Bench Press
Overhead Squat
*This should wear you out - you shouldn't feel like you have anything left in the tank after this.
Post the TOTAL weight for your best lift in each of three lifts. Post the individual max weights for the lifts in the ''Why not Rx'' section and optionally post the individual weights separately for individual lifts.
Dynamics
Shoulder stability
mobility work
Strength:
Push Press 4 x 5 @ 65% 70% 75% 80%
Press 1 x 5 @ 60% 3 x 5 @ 65%
WOD: CROSSFIT TOTAL 2:
After warming up you have 3 attempts to lift the most weight possible at each lift.
The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts.
This is a Max Effort of the following three lifts in the following order:
Clean
Bench Press
Overhead Squat
*This should wear you out - you shouldn't feel like you have anything left in the tank after this.
Post the TOTAL weight for your best lift in each of three lifts. Post the individual max weights for the lifts in the ''Why not Rx'' section and optionally post the individual weights separately for individual lifts.
Wednesday, December 10, 2014
11 Dec 2014
Warm Up:
Dynamics
Ankle/achilles/calf/shoulder mob & stabilization
WOD: This beauty borrowed from our friends at CrossFit 204
Amass 50 HSPU while completing 20 DU EMOM
Score is time HSPU are completed
Rx2: HSPU off box
If you cannot stay in a pike position from either toes or knees on the box, go to mod stream
MOD: Push Ups or bar pushups
then
Row: 4 x 400m 2 min rest btwn rounds
SILVERS:
Back Squat 7 x 3
WOD: Amass 50 Step ups while completing 20 single skips EMOM
Tuesday, December 9, 2014
10 Dec 2014
Warm up:
Athlete's choice
class will split in two so half start with rowing, other half with the partner wod
WOD Part I:
10 x 200 m row
1:30 rest btwn
Part 2: with a partner max reps at each station, 1 min per station, 10 sec rest/transition
A: tire flips (alternate btwn partners)
B: GHD Hip Extensions switch with partner every 5
C: TTB or rings, partner hangs while other TTB's
D: KB swings american 35/55
E: short shuttles (count each length, switch every 4)
Athlete's choice
class will split in two so half start with rowing, other half with the partner wod
WOD Part I:
10 x 200 m row
1:30 rest btwn
Part 2: with a partner max reps at each station, 1 min per station, 10 sec rest/transition
A: tire flips (alternate btwn partners)
B: GHD Hip Extensions switch with partner every 5
C: TTB or rings, partner hangs while other TTB's
D: KB swings american 35/55
E: short shuttles (count each length, switch every 4)
Monday, December 8, 2014
9 Dec 2014
Warm Up:
Run 10 laps around the gym
Front squat skill transfers with bar
Pick 2 from squat therapy
Strength:
Back squat
4 x 5 @ 65/70/75/80%
Front Squat
4 x 5 @ 60/65/65/65
Skill work: Muscle Up and Pull Up work (if you have your strict pull ups, do muscle up work)
Pull Up (Use pronated grip unless you have an injury that prevents it):
4 x 5 Negatives
5 sets max flex arm hang
5 x 3 strict banded pull ups (work up to smallest band possible but NO HIP DRIVE, stay in hollow body position)
3 x 3 Start at top position with chin over bar, lower down to 90 degree arm bend and go back up to top (half pull up)
Muscle Up:
Rotate between sets
5 x 3 Ring to chest pull ups
5 x 3 Banded seated pull/transition/press out on rings
5 x 3 Russian Dips (forward and back down to starting position)
Cool down:
Banded shoulder distraction
Roll out lats,pecs, and t spine
Run 10 laps around the gym
Front squat skill transfers with bar
Pick 2 from squat therapy
Strength:
Back squat
4 x 5 @ 65/70/75/80%
Front Squat
4 x 5 @ 60/65/65/65
Skill work: Muscle Up and Pull Up work (if you have your strict pull ups, do muscle up work)
Pull Up (Use pronated grip unless you have an injury that prevents it):
4 x 5 Negatives
5 sets max flex arm hang
5 x 3 strict banded pull ups (work up to smallest band possible but NO HIP DRIVE, stay in hollow body position)
3 x 3 Start at top position with chin over bar, lower down to 90 degree arm bend and go back up to top (half pull up)
Muscle Up:
Rotate between sets
5 x 3 Ring to chest pull ups
5 x 3 Banded seated pull/transition/press out on rings
5 x 3 Russian Dips (forward and back down to starting position)
Cool down:
Banded shoulder distraction
Roll out lats,pecs, and t spine
Sunday, December 7, 2014
8 Dec 2014
Warm Up:
Dynamics
Focus on ankle achilles calf
3 mins accum hang time
Skill work:
Double Unders
If you have your double unders, focus on perfect form; long body shoulders back, no piking or excessive knee bending in the jump, good forearm positioning
If you have perfect du form, work on triples
WOD:
4 x 800 m run
2:30 min rest btwn runs
Dynamics
Focus on ankle achilles calf
3 mins accum hang time
Skill work:
Double Unders
If you have your double unders, focus on perfect form; long body shoulders back, no piking or excessive knee bending in the jump, good forearm positioning
If you have perfect du form, work on triples
WOD:
4 x 800 m run
2:30 min rest btwn runs
Wednesday, December 3, 2014
4 Dec 2014
Warm Up:
10 laps around the gym (include the new side in your loop)
Ankle/achilles mob
KB:
10 around the world each way
10 each arm bottoms up press
10 figure 8
5 per side windmill
Strength:
Push Press 4 x 4 70/75/80/85
Press 4 x 5 60/65/70/70
Conditioning:
4 x 800 RUN
3 mins rest btwn
DRESS FOR IT! Rest inside btwn rounds to keep warm
Silvers:
5 Rounds
5 Deadlifts (Coach Matt will determine your weight)
10 Burpees
10 laps around the gym (include the new side in your loop)
Ankle/achilles mob
KB:
10 around the world each way
10 each arm bottoms up press
10 figure 8
5 per side windmill
Strength:
Push Press 4 x 4 70/75/80/85
Press 4 x 5 60/65/70/70
Conditioning:
4 x 800 RUN
3 mins rest btwn
DRESS FOR IT! Rest inside btwn rounds to keep warm
Silvers:
5 Rounds
5 Deadlifts (Coach Matt will determine your weight)
10 Burpees
Tuesday, December 2, 2014
3 Dec 2014
Warm up:
Dynamics
Burgener warm Up
Strength: Snatch Balance
6 x 3, increase weight to heavy sets for last four
WOD:
Buy In: Tabata Row
Then timer starts:
5 Rounds
5 Deadlifts (275/185)
10 Burpees
Rx2: Less weight on deadies
Dynamics
Burgener warm Up
Strength: Snatch Balance
6 x 3, increase weight to heavy sets for last four
WOD:
Buy In: Tabata Row
Then timer starts:
5 Rounds
5 Deadlifts (275/185)
10 Burpees
Rx2: Less weight on deadies
Monday, December 1, 2014
2 Dec 2014
Warm Up:
Athlete's choice
3 Sets max hang or 4 mins accumulated whichever is more
WOD: Compare to April 23, 2014
Row 2000m
50 Wall ball
Row 1000m
35 Wall Ball
Row 500 m
20 Wall ball
SILVERS:
Strength: Bench Press 7 x 3
WOD:
Row 1000m
20 Wall Ball
Row 1000m
20 Wall ball
Row 500 m
20 wall ball
for time
Athlete's choice
3 Sets max hang or 4 mins accumulated whichever is more
WOD: Compare to April 23, 2014
Row 2000m
50 Wall ball
Row 1000m
35 Wall Ball
Row 500 m
20 Wall ball
SILVERS:
Strength: Bench Press 7 x 3
WOD:
Row 1000m
20 Wall Ball
Row 1000m
20 Wall ball
Row 500 m
20 wall ball
for time
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