CrossFit
5x2 Hang Squat Snatch (heaviest possible, unbroken)
*Rest 60s b/t sets
"Helen"
3 Rounds:
- 400m Run
- 21 KB Swings
- 12 Pullups
3 Rounds:
Monday April 1, 2013
Tuesday April 2, 2013
CrossFit
Front Squats: 1x5 @ 80%, 1x3 @ 85%, 2x1 @ 90%
*Rest 60-90s b/t sets
4 Rounds:
- 15 HSPU
- 40 KB Sumo Hi Pulls
- 15 HR Pushups
PREP
- THRUSTERS
- DEADLIFTS
Wednesday April 3, 2013
CrossFit
"Cameron":
- 50 Walking Lunges
- 25 C2B Pullups
- 50 Box Jumps
- 25 Double Unders
- 50 Supermans
- 25 Ring Dips
- 50 K2E
- 25 2 for 1 Wall Balls
- 50 Situps
- 5 Rope Climbs
Basics
- 20 KB Swings
- 30 T2B
- 2k Row
Thursday April 4, 2013
CrossFit
- 200m Sprint
- 10 Power Cleans(95/135)
- 30 Burpees
- 200m Sprint
- 8 Power Cleans(95/135)
- 20 Burpees
- 200m Sprint
- 6 Power Cleans(95/135)
- 10 Burpees
PREP
- SNATCH
- CLEAN AND JERK
Friday April 5, 2013
John Kiefer; CBL Seminar @ 6:30pm - 8:00pm.
*There will be no 6pm classes.
CrossFit
1000m Row
3 Rounds:
- 20 Wall Ball Situps
- 20 Pullups
- 20 Deadlifts (115/185)
1000m Row
Basics
- 400M Run
- 20 KBS
- 20 Situps
- 20 Wall Balls
- 400M Run
- 15 KBS
- 15 Situps
- 15 Wall Balls
- 400M Run
- 10 KBS
- 10 Situps
- 10 Wall Balls
Special Guest Seminar: John Kiefer, Friday April 5th, 6:30-8:00PM
This week, CrossFit Infernal will be hosting a special event seminar featuring John Kiefer; author of "Carb Nite Solution" and "Carb Back-Loading".
Keifer is an authority on options for improving performance and body composition, through nutritional science.
This event is open to all Infernals and Invited guests. If you're looking to break a plateau, reach that next level, jump your performance naturally and effectively, this information is an absolute necessity. We look forward to seeing you.
For more info on John Keifer and Carb Back-loading visit:
Monday, March 25th
CrossFit
5 Min EMOM 2 Snatches(full) @ 75%
No Rest…
2 Min AMRAP Snatches(full) @ 75%
*You only get 2 attempts per minute during the EMOM. So if you miss 1 and hit 1, that's it.
Then…
12 Min AMRAP::
- 4 Push Press (45/75)
- 8 Sumo Hi-Pulls(45/75)
- 12 AB Mat Sit-ups
Basics
For Total Time:
- 50 Jumping Pullups
- 50 AB MAT Situps
- 50 Walking Lunges
- 50 Wall Balls
- 50 Burpees
- 50 Double Unders (150 Singles)
Tuesday, March 26th
CrossFit
5-10 Min of Mobility Work
Then...
For Total Reps:
1 Min Max Pushups
No Rest…
4 Min AMRAP:
- 10 OH Squats(65/95)-
- 15 Pullups
- 20 Double Unders
1 Min Max Pushups
No Rest…
4 Min AMRAP:
- 10 OH Squats(65/95)-
- 15 Pullups
- 20 Double Unders
1 Min Max Pushups
PREP
- SNATCH
- CLEAN AND JERK
Wednesday, March 27th
CrossFit
4 Rounds:
- 400M Run
- 14 Over Bar Burpees
- 7 Power Cleans (95/135)
- REST 1:1 *If it takes you 3 minutes to complete round 1, you rest 3 minutes before beginning round 2.
Basics
Skill Work:
- 3x Max "Nose & Toes Holds"
- 3x Max Parallette L-Sits
Then...
For total time:
Row 500M
4 Rounds:
- 20 KBS
- 20 T2B
- 20 Ball Slams
Row 500M
Thursday, March 28th
Crossfit
Back Squats: 1x5@85%, 1x3@90%, 2x1@95%*Rest 60-90s b/t sets
Then..
For time:
20 KB Swings
30 T2B
2K Row
Prep
- Shoulder Series
- Squat Series
Friday March 29, 2013
CrossFit
5 Min EMOM: 2 Cleans(full) @75%
No Rest
2 Min AMRAP: Cleans(full) @75%
*You only get 2 attempts per minute during the EMOM. So if you miss 1 and hit 1, that's it.
Then...
12 Minute AMRAP:
- 5 Thrusters(65/95)
- 10 Box Jumps
- 15 Slam Balls
Basics
For Total Time Complete the following 2 couplets:
2 Rounds of:
- 400M Run
- 30 Pullups
2 Rounds of:
- 50 Lateral Jumps
- 30 Pushups
Monday March 18, 2013
CrossFit
5x2 Hang Snatch(heaviest possible, unbroken)
*Rest 60sec Between Sets
10 Min Amrap of Ascending Rounds:
- 3 Thrusters
- 3 Box Jumps
- 3 C2B
- 6 Thrusters
- 6 Box Jumps
- 6 C2B
- 9 Thrusters
- 9 Box Jumps
- 9 C2B
- 12 Thrusters
- 12 Box Jumps
- 12 C2B
- ...and so on.
Basics
1-2-3-4-5-6-7-8-9-10-11-12 of:
- Burpees
- Wall Balls
- Pushups
Tuesday March 19, 2013
CrossFit
Skill Work:
- 3 x Max "Nose & Toes" Holds (*Rest 60s Between Reps)
- 3 x Max Ring L-Sit Holds (*Rest 60s Between Reps)
For Time:
- 20 Cal Row
- 12 Clean and Jerk (110/155)
- 20 Walking Lunges
- 40 Cal Row
- 9 Clean and Jerk (110/155)
- 40 Walking Lunges
- 60 Cal Row
- 6 Clean and Jerk (110/155)
- 60 Walking Lunges
Prep
- SHOULDER SERIES
- SQUAT SERIES
Wednesday March 20, 2013
CrossFit
5x2 1 1/4 Front Squats(heaviest possible)
*Rest 60s b/t sets
Then...
- 75 Pullups for time (7 minute time cap)
- *rest 2 minutes
- 75 Lateral Burpees for time (7 minute time cap)
Basics
- 800M Run
- 40 KBS
- 800M Run
- 40 KBS
- 800M Run
Friday March 22, 2013
CrossFit
5x2 Hang Clean (heaviest possible,unbroken)
Rest 60 Sec, Between sets.
Then...
4 Rounds:
- 40 Double Unders
- 10 HSPU
- 10 HR Pushups
- 10 T2B
Basics
15 Minute AMRAP:
- 30 Cal Row
- 15 Box Jumps
- 15 AB mat Situps
- 15 Pullups
Monday March 11, 2013
CrossFit
1a)3x5 Hang Clean High Pulls (heaviest possible)
Rest 60sec
1b) 3x5 Push Jerk(heaviest possible)
Rest 60sec
Then...
10min AMRAP:
- 5 Deadlifts (115/185)
- 100m Sprint
Basics
4 Rounds for Time:
- 4 Wall Walks
- 20 Pistols(alt. Legs)
- 20 Lateral Box Jumps
- 20KB Swings
Tuesday March 12, 2013
CrossFit
6 Min EMOM: 1 Snatch + 1 Hang Snatch(heaviest possible)
Then...
1 min Max Muscle Ups
*Rest 1 minute
3 Rounds:
- 5 Wall Walks
- 75 Double Unders
- 5 Push Jerk(95/135)
*Rest 1 minute
1 min Max Muscle Ups
Prep
- THRUSTERS
- DEADLIFTS
Wednesday March 13, 2013
CrossFit
6 min Amrap:
- 12 Pistols(alt. Legs)
- 12 KB Swings(35/53)
- 12 T2B
*2 min Rest
6 min Amrap:
- 12 Bottom to Bottom Squats
- 12 HR Pushups
- 12 V-Ups
Basics
For Time:
- 30 Cal Row
- 15 Pullups
- 15 Burpees
- 15 Wall Balls
- 20 Cal Row
- 15 Pullups
- 15 Burpees
- 15 Wall Balls
- 10 Cal Row
- 15 Pullups
- 15 Burpees
- 15 Wall Balls
- 5 Cal Row
- 15 Pullups
- 15 Burpees
- 15 Wall Balls
Thursday March 14, 2013
CrossFit
5x2 Pause Front Squats (3 sec count at the bottom of each rep, heaviest possible)
*Rest 60sec
Then...
- 800m Run
- 20 KB Plank Pull Thru's
- 20 Thrusters(65/95)
- 500m Row
- 400m Run
- 10 KB Plank Pull Thru's
- 10 Thrusters(65/95)
- 500m Row
Prep
- CLEAN AND JERK
- SNATCH
Friday March 15, 2013
CrossFit
3 Rounds (12 Min Cap, Any remaining time is rest):
- 50 Double Unders
- 25 Wall Balls
- 12 C2B Pullups
*IF you finish before the 12 minutes is up then use the remaining time as rest.
Then with no rest...
2 min Max Rope Climbs
Rest 1 Min.
2 min max Cal Row
Basics
"1/2 MURPH"
- 800m Run
- 50 Pullups
- 100 Pushup
- 150 Air Squats
- 800m Run
Saturday March 16, 2013
Prep @ 8AM
- SHOULDER SERIES (PRESS, PUSH PRESS, PUSH JERK)
- SQUAT SERIES (BACK, FRONT, OVERHEAD)
TEAM WOD @ 9AM
Monday March 4, 2013
CrossFit
"Ellery"
29 Rounds for time of:
- 1 Clean & Jerk
- 1 Burpee Deadlift
- 1 Sumo Hi-pull
*Weight is 95/135 and all movements are done with the same barbell.
Basics
6min AMRAP:
- 10 Box Jumps
- 10 Wall Balls
- 10 AB Mat Situps
REST 2 Min...
6min AMRAP:
- 10 Jumping Lunges Holding Wall Ball(5 ea. Leg)
- 10 KB Swings
- 10 V-Ups
Tuesday March 5, 2013
CrossFit
For Time:
- Row 1000m
- Run 400m
- 25 Pullups
- 25 Pushups
- 25 KB Swings
- 15 Pullups
- 15 Pushups
- 15 KB Swings
- 5 Pullups
- 5 Pushups
- 5 KB Swings
Prep
- CLEAN AND JERK
- SNATCH
Wednesday March 6, 2013
CrossFit
Back Squats: 1x5@ 75%, 1x3 @ 80%, 1x3@ 85%, 1x2@ 90%
*Rest 1-2 Minutes b/t sets
Then...
7 Rounds of:
- 35 Double Unders
- 1 Snatch Attempt
*Score is Time and total of all successful snatches. Missed reps DO NOT COUNT. You get ONLY ONE attempt per round.
Basics
For Time:
- 1000m Row
- 25 Pullups
- 25 Pushups
- 25 Dips (rings/parallette/box)
- 15 Pullups
- 15 Pushups
- 15 Dips (rings/parallette/box)
- 400m Run
Thursday March 7, 2013
CrossFit
12-9-6-3 of:
- Thrusters (95/135)
- Burpees
- T2B
- Lateral Box Jumps
Prep
- SHOULDER SERIES (PRESS, PUSH PRESS, PUSH JERK)
- SQUAT SERIES (BACK, FRONT, OVERHEAD)
Friday March 8, 2013
CrossFit
10 minutes of "Cindy":
- 5 pullups
- 10 Pushups
- 15 Air squats
Then with no rest...
"Annie"
50-40-30-20-10
- Double Unders
- Sit-ups
Basics
30 Burpees
3 Rounds of:
- 20 Bottom to Bottom Squats
- 15 Slam Balls
- 10 K2E
30 Burpees
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