Monday February 25, 2013
For Time:
15 Minute AMRAP:
*everyone will begin at the same time and run 400m. When the athlete gets in from the run they will look at the clock and perform the 15 minute amrap.
Tuesday February 26, 2013
CrossFit
8 - 10 Minutes of MOBILITY WORK
12 Minute Amrap:
- 7 Deadlifts(95/135)
- 7 Hang Power Cleans
- 7 Shoulder to Overhead
- 7 HSPU
Prep
- SHOULDER SERIES (PRESS, PUSH PRESS, PUSH JERK)
- SQUAT SERIES (BACK, FRONT, OVERHEAD)
Wednesday February 27, 2013
CrossFit
Back Squats: 1x5@ 75%, 1x3 @ 80%, 1x3@ 85%, 1x2@ 90%
*Rest 1-2 Minutes b/t sets
Then...
For Time:
- 50 Burpees
- 20 Front Squats @ 70%
- 50 Burpees
Basics
For Time:
- 1000m Row
- 50 KB Goblet Squats
- 40 Ab Mat Situps
- 30 Pushups
- 20 KB Swings
- 10 2 for 1 Wall Balls
Thursday February 28, 2013
CrossFit
8 - 10 Minutes of MOBILITY WORK
15 Minute Amrap:
- 10 Heavy KB Swings
- 10 Box Jumps
- 10 HR Pushups
Prep
- THRUSTERS
- DEADLIFTS
Friday March 1, 2013
CrossFit
"Nasty Girls"
3 Rounds for time of:
- 50 Air squats
- 7 Ring or Bar Muscle Ups(21 pullups/21 Dips)
- 10 Hang Power Cleans(95/135)
Basics
"Basics Fight Gone Bad"
3 Rounds For Total Reps of:
- Box Jumps
- Calorie Row
- Knee to Elbow
- Slam Balls
- HR Pushups
- Rest
*1 minute at each station, after 1 minute athlete will switch and begin next movement until 3 rounds of all movements have been completed.
Monday Feb. 18, 2013
CrossFit
Pause Front Squats 5x2(heaviest Possible)
*Pause for 3 count at the bottom of each rep.
Then...
For Time:
800M Run... Then with no break...
10-9-8-7-6-5-4-3-2-1
- Power Cleans (95/135)
- Over the Bar Burpees
- Box Jumps
Basics
5 Rounds for Time:
- 20 Pushups
- 20 Air Squats
- 20 Ab Mat Situps
- 200m shuttle run(50m down-50m back X 2)
Tuesday Feb. 19, 2013
CrossFit
For Total Reps:
6 Minute Amrap:
- 5 Thrusters(65/95)
- 10 C2B Pullups
- 1 min Rest -
6 Minute Amrap:
- 5 OH Squats(65/95)
- 10 Ring Dips
- 1 min Rest -
6 Minute Amrap:
- 5 HSPU
- 10 Lunges w/Barbell In Front Rack Position(alt.leg)
Prep
- THRUSTERS
- DEADLIFTS
Wednesday Feb. 20, 2013
CrossFit
5x2 Snatch (heaviest Possible)
*rest 60s b/t sets
7 Minute Amrap:
- 8 Push Jerks(95/135)
- 10 T2B
- 40 Double Unders
- ...then (no rest)...
- 1 minute Max Effort Unbroken Hang Power Cleans (95/135)
*this is 1 unbroken set. Begins when you pick the bar up, ends when the bar touches the floor or the minute is up. You can perform the set any time within the 1 minute.
Basics
For Total Reps:
5 Minute Amrap:
- 10 KB Sumo Hi Pulls
- 5 Pullups
- REST 1 MIN -
5 Minute Amrap:
- 10 KB Swings
- 5 T2B
- REST 1 MIN -
5 Minute Amrap:
- 10 KB Goblet Lunges( alt. 5 ea. leg)
- 5 Pushups
Thursday Feb. 21, 2013
CrossFit
For Time:
- 30 KB swings(35/53)
- 30 Wall Balls(10/20)
- 30 C2B Pullups
- 1000M Row
- 20 KB swings(35/53)
- 20 Wall Balls(10/20)
- 20 C2B Pullups
Prep
- CLEAN AND JERK
- SNATCH
Friday Feb. 22, 2012
CrossFit
5x2 Clean and Jerk(heaviest Possible)
*rest 60s b/t sets
5 Rounds for time:
- 25 HR Pushups
- 25 Jump Squats*
- 25 Ab Mat Situps
- 200m Shuttle Run (50m down-50m back X 2)
- *Jump Squats you must touch an object/mark 6" above your reach.
Basics
For Time:
- 50 Jumping Pullups
- 50 Wall Balls
- 50 Supermans
- 50 Box Jumps
- 50 Ab mat Situps
- 50 Lateral Jumps
- 50 Burpees
Saturday Feb. 23, 2013
Prep @ 8AM
- SHOULDER SERIES (PRESS, PUSH PRESS, PUSH JERK)
- SQUAT SERIES (BACK, FRONT, OVERHEAD)
TEAM WOD @ 9AM
Monday Feb 11, 2013
CrossFit
"Coach Daves Belated B-Day WOD"
For Time:
- 41 Pullups
- 41 Pushups
- 41 Air Squats
- 41 Situps
- 41 Box Jumps
- 41 Burpees
- 41 Grasshoppers
2 Minute Rest...
7 Min AMRAP:
- 1 Clean (95/135)
- 9 Front Squats(95/135)
- 7 Back Squats(95/135)
- 2 Deadlifts(95/135)
*Score is total Time and Rounds. The 2 minutes of rest is included in your total time.
Basics
3 Rounds for Total Reps:
- 1 Min Max KB Swings
- 1 Min Max Burpees
- 2 Min Max Cal Row
- 1 Min Rest...
Tuesday Feb 12, 2013
CrossFit
2 Rounds For Time:
- 100 Double Unders
- 50 KB Swings
- 25 T2B
Prep
- Clean and Jerk
- Snatch
Wednesday Feb 13, 2013
CrossFit
12 Min To Find a 1 Rep Max Clean and Jerk
Then...
For Time:
- 400M Run
- 21 OH Squats(65/95)
- 21 Wall Balls
- 400M Run
- 15 OH Squats(65/95)
- 15 Wall Balls
- 400M Run
- 9 OH Squats(65/95)
- 9 Wall Balls
Basics
8 Min Amrap:
- 100 Jump Rope
- 10 Pushups
- 10 AB Mat Situps
4 Min Amrap:
- 100 Mountain Climbers
- 10 Wall Balls
- 10 KB Plank Pullovers
Thursday Feb 14, 2013
CrossFit
Push Press 3x3 (heaviest Possible)
*Rest 60s b/t sets
Then...
3 Rounds for Total Repa:
- 1 Min Max KB Swings
- 1 Min Max Burpee Box Jumps
- 2 Min Max Cal Row
- 1 Min Rest
Prep
- SHOULDER SERIES (PRESS, PUSH PRESS, PUSH JERK)
- SQUAT SERIES (BACK, FRONT, OVERHEAD)
Friday Feb 15, 2013
CrossFit
6 Rounds for Time:
- 30 KB Snatch (alt. arms)
- 15 Chest 2 Bar Pullups
- 30 Ab-Mat Situps
Basics
For Time:
- 400M Run
- 21 Air Squats
- 21 Pullups
- 400M Run
- 15 Air Squats
- 15 Pullups
- 400M Run
- 9 Air Squats
- 9 Pullups
Monday Feb 4, 2013
CrossFit
15mins to Establish a 1 rep max Back squat
Then...
21-15-9:
- Thrusters
- Pullups
- Double Unders x2 (so 42/30/18)
Basics
3 Rounds for time of:
- 20 Box Jumps
- 20 Pullups
- 20 Wall Balls
Tuesday Feb 5, 2013
CrossFit
For Total Reps:
- 5 min Cal Row
- 4 minutes of Box Jumps
- 3 Minutes of Hang Squat Snatches(65/95)
- 2 Minutes of Wall Balls
- 1 Minute of HSPU
* Score is total cals-box jumps-hang squat snatch-wall balls- hspu added together
Prep
- SHOULDER SERIES (PRESS, PUSH PRESS, PUSH JERK)
- SQUAT SERIES (BACK, FRONT, OVERHEAD)
Wednesday Feb 6, 2013
CrossFit
20 Minute Amrap of:
- 200m Sprint
- 20 Ground to Overhead(65/95)
- 20 KB Swings
- 20 OH Squats(65/95)
- 20 Box Jumps
- 20 Sumo Hi Pulls(65/95)
- 20 Sit Ups
- 20 Pullups
Basics
Tabata:
- Burpees
- Pushups
- KB Swings
- Cal Row
* Tabata is 20s of work followed by 10s of rest. This is considered 1 round. Athlete will complete 8 Rounds at each station before moving on to the next movement. Score is LOWEST number of reps from ALL rounds of each movement. Example: I complete 16 pushups in Rd 1 but only 2 pushups in Rd 2...my score for pushups is 2.
Thursday Feb 7, 2013
CrossFit
15 Min To Establish a 1 Rep max Snatch
4 Rounds for Time:
- 30 Double Unders
- 15 HR Pushups
- 10 Burpees
- 5 Knee to Elbow
Prep
- THURSTERS
- DEADLIFTS
Friday Feb 8, 2013
CrossFit
2012 Regional Event 2
- 2k Row
- 50 Pistols (alt. legs)
- 30 Hang Cleans (Ladies 95 or * 135/ Fellas 185 or * 225)
* = Regional WOD Rx for women and men
Basics
8 Minute Amrap:
- 100m Shuttle (50m down-50m Back)
- 15 Situps
- 15 Slam Balls
- 15 Pushups
Rest 2 minutes
8 Minute Amrap:
- 100m Shuttle (50m down-50m Back)
- 15 Box Jumps
- 15 Knee 2 Elbow
- 15 Lateral Jumps
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