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04/18/2014

Main - WOD


For the next 5 weeks we will be doing one of the "Girls" benchmarks! We will revisit them again in July so you can see your progress. Good Luck!

Warm-up


400m run 2 rounds: 10 leg swings each leg 10 good mornings w/bar 10 air squats

Skill


10 mins to practice bar MUs. If you have them mastered already do 3 OTM x 5.

Weightlifting

Thruster (Establish a 1RM thruster)

Metcon

Fran (Time)


21-15-9 Thrusters, 95# / 65# Pull-ups

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04/17/2014

Main - WOD


Warm-up


100 double unders 10 pass throughs 10 broad jumps 10 inch worms with 3 push-ups at the bottom

Skill


10 mins to practice pistols. Try Weighted with a KB overhead if you already have them mastered.

Weightlifting


Each time you drop the bar complete 5 burpees.

Overhead Squat (40 reps at 65% )

Metcon

Metcon (Time)


3 rounds: 10 deadlifts 225/155 12 pistols 12 box jumps 24/20

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04/16/2014

Main - WOD


Warm-up


500m row 3 rounds: 5 front squats w/bar 5 press 5 push press 5 jerk then choose 3 front rack receiving pos. stretches

Skill


10 mins to practice ring muscle ups or transitions.

Weightlifting


Establish a heavy 3 pos clean + 1 jerk (high hang, above knee, floor)

3 position clean + 1 jerk

Metcon

Metcon (Time)


5 rounds: 10 HSPU 10 dips 8 hang clean 135/95 1 min rest

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04/15/2014

Main - WOD


Warm-up


200m run 20 jumping jacks 10 wall squats 10 pass throughs 10 behind neck jerks w/bar 10 OHS w/bar

Skill


10 mins to practice double unders.

Weightlifting

Overhead Squat (3 rep max OHS)

Metcon (Time)


800m run 2 rounds: 40 OHS 95/65 20 pull-ups 20 OH walking lunges 95/65 finish with 100 DUs 25 min cut-off

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04/14/2014

Main - WOD


Warm-up


2 rounds: 20 jumping jacks 7 GHD sit ups 7 GHD ext 7 good mornings w/bar

Skill


10 mins to practice toes to bar. If you have them mastered do 7 OTM x 5.

Weightlifting


Each time you rack the bar complete 5 strict weighted pull-ups.

Bench Press (50 reps at 60% )

Metcon

Metcon (AMRAP - Reps)


4 min AMRAP: 10 HR push-ups 10 TTB rest 2 min 4 min AMRAP: 20 jumping lunges 15 v-sit ups rest 1 min 3 mins max effort TTB

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SATURDAY, APRIL 12th

WARMUP

500 meter row or 100 Double Unders

3 rounds:

10 inchworm push-ups

20 jumping lunges

10 meters broad jump

30 second samson stretch

 

WOD

10 burpees

20 squats

800 meter run

20 burpees

40 squats

400 meter run

40 burpees

80 squats

200 meter run

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04/11/2014

Four-time CrossFit Games competitor Camille Leblanc-Bazinet teaches the straddle press to handstand.

Main - WOD


Warm-up


400M Run 30 Double Unders 30/20/30 Air Squat-OHS-Air Squat 30 Push Ups 30 Double Unders

Skill


15 mins to practice your handstand walk. If you have them mastered already, work on max distance or try a press from a straddle position. (See blog for video)

Weightlifting

2-position snatch (hang, floor)

Metcon

Metcon (Time)


3 rounds: 10 power cleans 95/65 10 shoulder to overhead 95/65 10 walking front rack lunge 95/65

Mobility


Choose 3 stretches from the mobility posters and spend 2 mins in each.

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04/10/2014

Main - WOD


Warm-up


400m run

2 rounds:

10 pass throughs

10 air squats

with a bar:

10 good mornings

10 front squats

10 jerks

10 OHS

Skill


15 mins to practice pull ups. Work to the next level from where you're currently at and complete 5 EMOM X 5min.

Weightlifting

Bench Press (5 rep max bench press)

Metcon


Try to keep all 5 rounds within 3-5 seconds of each other.

Metcon (Time)


5 rounds:

10 pull-ups

8 ground to overhead 135/95

6 bar facing burpees

rest 1:1

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04/09/2014

Main - WOD


Warm-up


400m run

2 rounds:

10 leg swings each leg

10 good mornings w/bar

10 air squats

Skill


10 mins to practice handstand push-ups. If you have them mastered watch the clock and do 7 EMOM for 5 mins.

Weightlifting

Deadlift (20 reps at 80%)

Metcon

Metcon (Time)


Teams of 2, one person works at a time:

800m run w/ball 20/14 (1 ball per team)

100 burpees

80 over head plate lunges 45/25

60 KBS 53/35

50 push press 135/95

40 weighted sit-ups 45/25

30 pistols

20 hspu

1000m row

25 min cut off

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04/08/2014

Bring your ropes! Does the combo of these movements look familiar? We couldn't let you forget about the 2014 Open so soon, just be happy it's not thrusters...yet.

Main - WOD


Warm-up


500m row

2 rounds:

5 CTB pull-up

5 OHS

5 hang squat clean

5 muscle clean

Skill


15 mins to practice bar muscle ups.

Weightlifting

Clean and Jerk (Establish a 1 RM clean and jerk)

Metcon

Metcon (Time)


3 rounds:

25 double unders

15 snatch 95/65

rest 3 mins

3 rounds:

10 CTB

10 OHS 95/65

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