Monday April 1, 2013

CrossFit

5x2 Hang Squat Snatch (heaviest possible, unbroken)

*Rest 60s b/t sets

    "Helen"
    3 Rounds:
  • 400m Run
  • 21 KB Swings
  • 12 Pullups


Basics

  • 50 Pushups
  • 50 Pullups
  • *Every Minute on the Minute complete 3 Burpees until you've completed the 50 pushups and 50 Pullups

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

Saturday April 6, 2013

Prep @ 8AM

  • SHOULDER SERIES
  • SQUAT SERIES




TEAM WOD @ 9AM

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

Saturday March 30, 2013

Prep @ 8AM

  • THRUSTERS
  • DEADLIFTS




TEAM WOD @ 9AM

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

Thursday March 21, 2013

CrossFit

  • 800m Run
  • 40 KBS
  • 800m Run
  • 40 KBS
  • 800m Run


Prep

  • THRUSTERS
  • DEADLIFTS

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

Saturday March 23, 2013

Prep @ 8AM

  • CLEAN AND JERK
  • SNATCH




TEAM WOD @ 9AM

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

Saturday March 9, 2013

Prep @ 8AM

  • THURSTERS
  • DEADLIFTS




TEAM WOD @ 9AM