Monday Jan 28, 2013

CrossFit

Every Minute on the Minute 4 Burpees while completing...

2 Rounds:
  • 20 Thrusters
  • 20 Sumo Hi-Pulls
  • 20 Push Press
  • 20 OH Squats
  • 20 Front Squats

*Weight is 65/95 for all movements, 1 bar for all movements.


Basics

4 Rounds for time of:

  • 15 HR Pushups
  • 10 Situps
  • 5 Box Jumps
  • 200m Run

* The 200m Run for Basics will be out of the front door, take a left towards suite 3..run to the last suite of our complex and come back.

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

Saturday Jan 26, 2013

Prep @ 8AM

  • Thrusters
  • Deadlifts


TEAM WOD @ 9AM

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

Saturday Jan 19, 2013

CROSSFIT PREP @ 8AM


TEAM WOD @ 9AM

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

Friday Jan 11, 2012

"KELLY"

5 Rounds:
  • Run 400m
  • 30 Box Jumps(20'/24')
  • 30 Wall Balls(10/20)

Saturday Jan 12, 2012

CROSSFIT BASICS @ 8AM


TEAM WOD @ 9AM