Wednesday Jan 2, 2013
10 minutes to work up to a 1 Rep Max Clean & Jerk
then...
125 Thrusters(65/95)
- *EMOM 3 Burpees until you reach 125 Thrusters
Thursday Jan 3, 2013
10 minutes to work up to a 1 Rep Max Snatch
then...
2 Rounds of:
- Run 400m
- 30 Pullups
- 15 OH Squats(65/95)
- 30 Toes 2 Bar
- 15 OH Squats(65/95)
- 15 Push Press (65/95)
Friday Jan 4, 2013
For Total Time:
Row 1000m
3 Rounds of:
- 25 HR Pushups
- 25 Box Jumps
- 25 KB Swings (35/53)
Row 1000m
Saturday Jan 5, 2013
CROSSFIT BASICS @ 8AM
TEAM WOD @ 9AM
YOGA @ 10AM
ATTENTION: YOGA REQUIRES A MINIMUM OF 5 SIGN UPS BY WEDNESDAY. PLEASE POST YOUR INTENTION TO ATTEND IN THE COMMENTS SECTION BELOW.
Monday Dec 24, 2012
"12 Days of Crossfit"
- 1 Clean & Jerk(95/135)
- 2 HR Pushups
- 3 Box Jumps
- 4 Snatch(95/135)
- 5 Bar Facing Burpess
- 6 Push Press(95/135)
- 7 Pistols (alternating)
- 8 T2B
- 9 Wall Balls
- 10 C2B Pullups
- 11 HSPU
- 12 Front Squats(95/135)
*After completing the first movement go back to 1 and begin again adding a new movement each round. There are 12 total rounds with one new movement being added each round. I.E. do 1 C&J, then 1 C&J + 2 pushups, then 1 C&J + 2 pushups + 3 Box Jumps, etc. The WOD is complete when the 12 Front Squats are completed.
Wednesday Dec 26, 2012
Back Squat 3x10 (Heaviest Possible) Rest 90s b/t Sets
Then...
"Karen"
- 150 Wall Balls for Time
Thursday Dec 27, 2012
Every 30s for 3 Mins(7 reps) 1 Hang Squat Snatch @75%
Rest 2 mins Then...
- Max Effort HSPU
- Rest 30s
- 3 Rounds of: 40 Double Unders • 20 Burpees
- Rest 30s
- Max Effort HSPU
- Rest 30s
- 3 Rounds of: 40 Double Unders • 20 KB Swings(35/53)
- Rest 30s
- Max Effort HSPU
*Score is total reps of HSPU and Total working time (This includes rest)
Friday Dec 28, 2012
Every 30s for 3 Mins(7 reps) 1 Hang Squat Clean @75%
Rest 2 mins Then...
"Fran on Roids"
- 21 Thrusters
- 21 Pullups
- 400M Run
- 15 Thrusters
- 15 Pullups
- 400M Run
- 9 Thrusters
- 9 Pullups
- 400M Run
Monday Dec 17, 2012
1a) 5x3 Hang Clean Hi-Pulls (heaviest possible)
Rest 60Sec
1b) 5x3 Push Press
*Athlete performs 1a, rests 60s, then performs 1b, rests 60s then begins again until all 5 sets have been completed.
Then...
Complete 4 Tabata Cycles for total reps of:
- Row For cals
- Rest 1 min
- Burpees
- Rest 1 min
- T2B
- Rest 1 min
- Pushups
Tuesday Dec 18, 2021
Front Squats:
- 1 Front Squat every 30s for 3 mins(5reps) @ 80%
- Then...
- 1 Front squat every 30s for 3 mins(5 Reps) @ 90%
- Then...
4 Rounds for time of:
- 7 Deadlifts(155/225)
- 30 Air squats
- 7 HSPU
Wednesday Dec 19, 2012
For Time:
- 20 Hang Power Cleans(65/95)
- 20 C2B Pullups
- 20 Box Jumps
- 20 Thrusters(65/95)
- 40 Double Unders
- 10 Hang Power Cleans(65/95)
- 10 C2B Pullups
- 10 Box Jumps
- 10 Thrusters(65/95)
- 40 Double Unders
- 5 Hang Power Cleans(65/95)
- 5 C2B Pullups
- 5 Box Jumps
- 5 Thrusters(65/95)
Thursday Dec 20, 2012
15min AMRAP of:
- 8 Barbell OH Lunges (alt. legs @65/95)
- 10 Push Press(65/95)
- 12 KB Swings
Then...
1a) 3 x Max Effort L-sits
Rest 45 sec
1b) 3 x Max Effort KB Pull Thrus*
*Athlete performs 1a, rests 45s then performs 1b, rests 45s and begins at 1a again. Repeat until all 3 sets are complete.
Friday Dec 21, 2012
5x3 Snatch Grip Hi-Pulls (heaviest possible)
Rest 60s
5x3 Snatch Balance (heaviest possible with perfect form)
Rest 60s
Then...
4 Rounds for Total working time of:
- 100m Shuttle (50 down, 50 back)
- 15 Wall Balls
- 100m Shuttle (50 down, 50 back)
- 15 Snatch @ 50% (if 50% is less then 45 lbs then an empty barbell will be used)
After 4th Round is Completed IMMEDIATELY Row 50 Cals*
*Athlete rests for an equal amount of time that it takes them to complete each round..For Example: If it takes the athlete 1 minute to complete the first round, they will rest 1 minute before beginning the next round. This continues for all 4 rounds. As soon as the 4th round is completethere is no rest and athlete rows 50 cals as quickly as possible. Once 50 cals are met on the rower athlete says "Time" and wod is complete.
Saturday Dec 22, 2012
CROSSFIT BASICS @ 8AM
TEAM WOD @ 9AM
YOGA @ 10AM
ATTENTION: YOGA REQUIRES A MINIMUM OF 5 SIGN UPS BY WEDNESDAY. PLEASE POST YOUR INTENTION TO ATTEND IN THE COMMENTS SECTION BELOW.
Monday Dec 10, 2012
Every 30s For 5 Minutes:
- 1 Power Snatch @75% of Max
Then...
Back Squat:
- 1x8 @ 70%
- 1x5 @ 80%
- 1x3 @ 85%
- 1x2 @ 90%
Then...
8 Minute AMRAP:
- 8 Pushups
- 16 KB Swings(35/53)
Tuesday Dec 11, 2012
20 Hang Squat Cleans(65/95)
50 Double Unders
30 Thrusters(65/95)
50 Double Unders
40 T2B
50' of Burpee Broad Jumps
30 BB alt. leg Lunges w/bar on Back(65/95)
50 Double Unders
20 Alt Arm KB Snatches(35/53)
50 Double Unders
10 Bar Muscle Ups (or 20 Pullups and 20 Ring Dips)
*25 Minute Cap
Wednesday Dec 12, 2012
15 Min AMRAP:
- 8 Push Press(75/115)
- 10 Box Jumps
- 10 OH Squats(75/115)
- 8 Bar Facing Burpees
Then...
Coaches Choice 5min AB/Core Circuit
Thursday Dec 13, 2012
Every 30s for 5minutes:
- 1 Power Clean @75% of 1 rep max
Then...
4 Rounds for time:
- 200m Sprint
- 20 Situps
- 20 HSPU
Friday Dec 14, 2012
Yup, It's a chipper...
20 Wall Balls
20 Pullups
20 Burpees
20 Pushups
20 Deadlifts (95/135)
20 KB Swings (35/53)
20 Knees to Elbows
20 Over the Box Jumps
20 Pistols (alt. legs)
20 Ring Dips
20 Front Squats(95/135)
Saturday Dec 15, 2012
CROSSFIT BASICS @ 8AM
TEAM WOD @ 9AM
YOGA @ 10AM
ATTENTION: YOGA REQUIRES A MINIMUM OF 5 SIGN UPS BY WEDNESDAY. PLEASE POST YOUR INTENTION TO ATTEND IN THE COMMENTS SECTION BELOW.
Monday Dec. 3, 2012
Coach Vanessa's B-Day WOD
"37" For Time:
- 37 Turkish Get Ups alternating arms(35/53)
- 37 Butterfly Sit ups
- 37 Plank KB Pull Thru's alternating arms(35/53)
- 37 Power Cleans (45/75)
- 37 Double Unders
- 37 Thrusters (45/75)
- 37 OH Squats (45/75)
- 37 KB Swings(35/53)
- 37 Over the Bar Burpees(45/75)
- 37 Supermans
- 37 Walking Lunges
- 37 Goblet Squats (35/53)
Tuesday Dec. 4, 2012
Every 45secs for 5:15 1 Power Snatch + 1 Hang Power Snatch @60% of 1 rep max
Then...
2 min Max Effort Row for Cal
Rest 1 min
4 Min AMRAP of 15 HR Pushups and 10 T2B
Rest 1 min
4 Min AMRAP of 15 Jumping Squats (45) and 10 Pullups
Rest 1 min
2 min Max Effort Row for Cal
Wednesday Dec. 5, 2012
For Time:
- Run 800m
- 20 HSPU
- 10 Ring Dips
- Run 400m
- 15 HSPU
- 15 Ring Dips
- Run 200m
- 10 HSPU
- 20 Ring Dips
Thursday Dec. 6, 2012
5x3 Front Squats (3 count pause on 1st Rep)-Heaviest Possible, rest 90secs b/t sets
Then...
9 Minute EMOM of:
Even Minutes (0,2,4,6,8)
- 3 Clean and Jerks @ 75% of 1 rep max
Odd Minutes (1,3,5,7,9)
- 15 Burpees
Friday Dec. 7, 2012
FIGHT GONE BAD!!!
3 Rounds of:
- Wall Balls
- Sumo Hi pulls(45/75)
- Box Jumps(20")
- Push Press(45/75)
- Row(Cals)
- Rest
*WOD performed in 5-1 minute intervals for max reps of each movement with a 1 minute rest in between each round. Score is total number of completed reps after all 3 rounds are done.
Saturday Dec. 8, 2012
CROSSFIT BASICS @ 8AM
TEAM WOD @ 9AM
YOGA @ 10AM
ATTENTION: YOGA REQUIRES A MINIMUM OF 5 SIGN UPS BY WEDNESDAY. PLEASE POST YOUR INTENTION TO ATTEND IN THE COMMENTS SECTION BELOW.
Monday Nov. 26, 2012
Every 30 Sec For 5 Minutes: 1 Power Snatch @75% of 1 rep max
Then...
12 min Amrap:
Complete 40 Burpees... Then with whatever time remains complete the following as an AMRAP:
- 5 Pullups
- 10 Pushups
- 15 Squats
Tuesday Nov. 27, 2012
Every 30s for 5 Minutes: 1 Power Clean @ 75% of 1 Rep Max
Then...
5 Rounds for Time of:
- 30 Jumping Lunges(15 ea. leg)
- 20 AB-Mat Situps
- 10 KB Swings(35/53)
- 5 DL(155/225)
Wednesday Nov. 28, 2012
Front Pause Squats 2 rep EMOM for 5 Minutes @ 75% of 1 Rep max
Then...
3 Rounds for Total Reps of:
- 1min Max Effort Burpee
- 1min Max Effort C2B Pullups
- 1min Max Effort Thrusters (65/95)
- 1min Rest
Thursday Nov. 29, 2012
5 minute Wall Holds Practice: Trying to hold position of stomach, nose and toes touching the wall for max time:
*this helps practice/learn proper hollow body position used for HSPU, Handstand walks and various other gymnastic movements.
1-2-3-4-5-6-7-8-9-10 for time of:
- 50m Bear Crawl
- Hang Squat Clean@ 75% 1 Rep Max
- HSPU
Friday Nov. 30, 2012
For total Reps and Rounds:
4 MIN AMRAP:
- 10 Box Jumps
- 10 Wall Balls
- 10 Toes 2 Bar
1 Min Rest
4 MIN AMRAP:
- 10 Lateral Box Jumps
- 10 Reverse Wall Balls
- 10 Knee 2 Elbow
1 Min Rest
4 MIN AMRAP:
- 10 Over the Box Jumps
- 10 2 for 1 Wall Balls
- 10 V-Ups
Saturday Dec. 1, 2012
CROSSFIT BASICS @ 8AM
TEAM WOD @ 9AM
YOGA @ 10AM
ATTENTION: YOGA REQUIRES A MINIMUM OF 5 SIGN UPS BY WEDNESDAY. PLEASE POST YOUR INTENTION TO ATTEND IN THE COMMENTS SECTION BELOW.
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