Monday Jan 28, 2013
2 Rounds:
Tuesday Jan 29, 2013
CrossFit
7 Minute Amrap of:
- 50 Double Unders
- 20 Burpees
- 10 Power Snatches(65/95)
Rest 1 Minute
7 Minute Amrap of:
- 20 Cal Row
- 15 Lateral Burpees(over bar)
- 10 Power Cleans(65/95)
Prep
- THURSTERS
- DEADLIFTS
Wednesday Jan 30, 2013
CrossFit
Back Squats
- 3x10(heaviest possible)
* Rest 2 mins b/t sets
4 Rounds:
- 400m Run
- 25 Wall Balls
- 25 Situps
Basics
For Time:
- 200 Jump Rope
- 20 Burpees
- 20 Pullups
- 150 Jump Rope
- 15 Burpees
- 15 Pullups
- 100 Jump Rope
- 10 Burpees
- 10 Pullups
Thursday Jan 31, 2013
CrossFit
3x5 Unbroken Hang Squat Snatch (heaviest possible) Rest 60s b/t sets
For Time:
- 60 KB Swings(35/53)
- 50 Box Jumps
- 40 Pullups
- 30 HR Pushups
- 20 T2B
- 10 Wall Walks
Prep
- Clean and Jerk
- Snatch
Friday Feb 1, 2013
CrossFit
3x5 Unbroken Hang Squat Cleans(heaviest possible) Rest 60s b/t sets
4 Rounds for Time:
- 4 Burpee Deadlifts(95/135)
- 8 Barbell Ground to Overhead (95/135)
- 12 Burpee Over the Box Jumps
Basics
7 Minute AMRAP:
- 20 Cal Row
- 20 Wall Balls
- 20 KB Swings
1 Min Rest
7 Minute AMRAP:
- 20 T2B
- 20 Lunges(alt legs)
- 20 KB Sumo Hi-Pulls
Saturday Feb 2, 2013
Prep @ 8AM
- SHOULDER SERIES (PRESS, PUSH PRESS, PUSH JERK)
- SQUAT SERIES (BACK, FRONT, OVERHEAD)
TEAM WOD @ 9AM
Monday Jan 21, 2013
CrossFit
7 minute EMOM (heaviest possible):
- 1 Power Snatch
- 2 Snatch Balance
Then...
4 Rounds for total working time of:
- 10 Clapping Pushups
- 15 KB Sumo Hi-Pulls (35/53)
- 50 Double Unders
* Rest 1:1
Basics
For Time:
15 Min Amrap:
- 400m Run
- 20 Air Squats
- 10 Pullups
- 500m Row
- 20 Air Squats
- 10 Pullups
- 200m Sprint
- 20 Air squats
- 10 Pullups
- 250m Row
- 20 Air Squats
- 10 Pullups
Tuesday Jan 22, 2013
CrossFit
For Time:
- 30 HSPU
- 40 Pullups
- 50 KB Swings(35/53)
- 60 Sit Ups
- 70 Burpees
Prep
- Clean and Jerk
- Snatch
Wednesday Jan 23, 2013
CrossFit
Front Squats:
- 1x5@ 75%
- 2x3@80%
- 1x3@85%
*Pause on 1st rep of each set, Rest 60s b/t sets
5 Rounds:
- 10 T2B
- 10 Snatch (65/95)
- 10 Wall Balls
Basics
15 Min AMRAP:
- 12 KB Swings
- 12 box Jumps
- 12 HR Pushups
- 12 AB Mat Situps
Thursday Jan 24, 2013
CrossFit
A. 3x3 Clean Hi Pulls (heaviest possible-Rest 60s)
B. 3x3 Push Press(heaviest possible- Rest 60s)
*Perform A, rest 60s, Perform B, rest 60s. Continue until all 3 sets of each movement are complete.
Then...
With a 10 Minute running clock:
5 Min Amrap of:
- 3 Bear Complex(95/135)
- 5 Over the Bar Burpees
- 10 Box Jumps
With remaining 5 Min Run 800M and rest with what is left.
With a 5 Minute running clock:
2:30 Min Amrap of:
- 3 Bear Complex(95/135)
- 5 Over the Bar Burpees
- 10 Box Jumps
With remaining 2:30 Min Run 400M and rest with what is left.
*1 and 2 are performed back to back with no rest in between the 10 minute clock and 5 minute clock.
Prep
- Shoulder series (Press, Push Press, Push Jerk)
- Squat series (Back, Front, Overhead)
Friday Jan 25, 2013
CrossFit
Row 1000m
15-12-9-12-15 of
- Deadlift(155/225)
- Pullups
- Pushups
Basics
2 Rounds of Each Couplet below:
2 Rounds:
- 20 Wall Balls
- 200m Sprint
2 Rounds:
- 20 Box Jumps
- 200' Walking Lunges alt. Legs
Monday Jan 14, 2013
CrossFit
Back Squats:
- 1x8 @70%
- 2x5 @75%
- 2x3 @80%
60 sec rest b/t ea. set
Then...
For total working time and max cals:
2min Max Cal Row
3 Rounds of:
- 5 Power Snatch(75/115)
- 10C2B Pullups
2min Max Cal Row
*The 2 min cal rows are included in your total workout time
Basics
10-9-8-7-6-5-4-3-2-1 of:
- Wall Balls
- Pullups
- KB Swings
Tuesday Jan 15, 2013
CrossFit
EMOM for 7 Minutes:
- 1 Power Clean
- 1 Push Jerk
- 1 Hang Squat Clean(Heaviest Possible)
Then...
For Time:
- 100 Double Unders
- 25 Wall Balls(10/20)
- 75 Double Unders
- 25 Wall Balls(10/20)
- 50 Double Unders
- 25 Wall Balls(10/20)
Wednesday Jan 16, 2013
CrossFit
10 Rounds for Time:
- 5 Thrusters(65/95)
- 5 HSPU
- 5 OH Squats(65/95)
- 5 T2B
Basics
15 Min AMRAP:
- Row 400m
- 15 Box Jumps (or Step Ups)
- 15 Slam Balls
Then...
Tabata Planks/Situps for 4 minutes alternating b/t planks and situps
Thursday Jan 17, 2013
CrossFit
A. 3x3 Snatch Pulls-Rest 60s
B. 3x3 Snatch Balance-Rest 60s
*A & B are to be performed A rest 60s then B rest 60s until all 3 sets are completed of each.
Then...
8min AMRAP:
- 200m Sprint
- 20 Pistols(alt)
- 10 HR Pushups
Then immediately after 8min AMRAP (NO REST) 3 min Max Effort Box Jumps
*Score is Total Rounds of AMRAP + Total Box Jumps
Friday Jan 18, 2013
CrossFit
4 Rounds for Time:
- 8 Hang Squat Clean Thrusters(75/115)
- 12 Burpee over the box Jumps
- 16 KB Swings(35/53)
*Rest 1:1 Example: If Round 1 takes you 2 minutes to complete, you will rest 2 minutes before beginning round 2.
Basics
5 Rounds for Time:
- 10 Air Squats
- 5 Burpees
- 10 Pushups
- 5 Situps
Monday Jan 7, 2012
Clean & Jerk 4x1 @ 80%, 3x1 @ 90%, 2x1@ 95%
*Rest 60s b/t each set (this entire Clean & Jerk lifting session should not take longer than 15mins)
Then...
3 Rounds:
- 12 Burpee Over the Box Jumps(20")
- 9 C2B Pullups (if you have bar muscle ups, perform 9 of those instead)
- 7 Deadlifts(155/275)
Tuesday Jan 8, 2012
Snatch 4x1 @80%, 3x1 @90%, 2x1 @95%
*Rest 60s b/t sets (this entire snatch lifting session should not take longer than 15mins)
Then...
5 Rounds:
- 10 Toe 2 Bar
- 10 Power Snatch (45/75)
- 10 HSPU
Wednesday Jan 9, 2012
12 min AMRAP of:
- 10 Thrusters(65/95)
- 20 Lateral Jumps (over a parallette)
- 10 KB Swings(35/53)
- 20 Double Unders
*Rest EXACTLY 5 minutes after AMRAP is Completed then as a class complete...
- 3x100m Sprint
- 2x200m Sprint
- 1x400m Sprint
- 20 Double Unders
**Rest will be time it takes all those performing the sprints to walk back to the start
Thursday Jan 10, 2012
Back Squats:
- Every 30s for 2:00min(5 reps) - 1 Rep @ 80%
- *Rest 1 min
- Every 30s for 2:00min(5 reps) - 1 Rep @ 85%
Then...
12 min AMRAP of:
- 20 Ab Mat Situps
- 15 Clapping Pushups
- 20 Grasshoppers
- 15 Dips
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