Monday February 25, 2013

CrossFit

*Carrying/Holding a 25-45lb plate the entire WOD

For Time:
  • 100m Shuttle Run (50m down, 50m back)
  • 70 Squats
  • 100m Shuttle Run (50m down, 50m back)
  • 35 Push Press
  • 100m Shuttle Run (50m down, 50m back)
  • 15 Thrusters
  • 100m Shuttle Run (50m down, 50m back)
  • 35 Sumo Hi Pulls
  • 100m Shuttle Run (50m down, 50m back)
  • Drop Plate and perform 70 Double Unders
  • 100m Shuttle Run (50m down, 50m back)

* If you drop the plate at any point, besides the last 70 double unders and 100m shuttle, it is 10 Burpees.


Basics

For Total Time and Rounds:

400M Run

15 Minute AMRAP:
  • 10 KB Swings
  • 10 Burpee Box Jumps
  • 10 Pullups

*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.
Eg: 400m run takes 4 minutes, AMRAP will end at 19:00 minutes.

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.

Saturday March 2, 2013

Prep @ 8AM

  • CLEAN AND JERK
  • SNATCH




TEAM WOD @ 9AM

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

Saturday Feb 16, 2013

Prep @ 8AM

  • Thrusters
  • Deadlifts




TEAM WOD @ 9AM

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

Saturday Feb 9, 2013

Prep @ 8AM

  • CLEAN AND JERK
  • SNATCH




TEAM WOD @ 9AM