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03/12/2014

Main - WOD


Warm-up


4 Rounds of :15 Seconds Each: Jumping Jacks Push Ups Lunges Mountain Climber Pull-ups

Mobility


Pick 3-4 stretches from the 'Running' poster and spend 2 mins in each.

Skill


10 minutes to practice double unders. If you've mastered double unders then do 100 DU's for time.

Metcon


Score total time for 5 rounds

Metcon (Time)


5 rounds: 10 burpees 400m run 2 min rest between rounds

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03/11/2014

Check out this video for some efficiency tips for fast, efficient, and clean snatches. It's time to show "Isabel" who's boss.

Main - WOD

500m row

10 leg swings each leg

10 jumping lunges

10 OHS w/bar

10 snatch balance

10 sotts press w/PVC

10 PVC pass throughs

Skill


15 mins toes to bar practice

Weightlifting


Score heaviest 2 pos snatch

2-position snatch (hang, floor)

Metcon

Isabel (Time)


For Time:

30 Snatches, 135# / 95#

Mobility


Pick 3-4 mobility stretches from the 'Pressing: Overhead' poster and spend 2 mins in each one.

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03/10/2014

fancy gym

Main - WOD

Warm-up


100 double unders

10 pass throughs

10 broad jumps

10 front squats w/bar

10 inch worms with 3 push-ups at the bottom

Skill


15 mins to practice handstand walk. If you have mastered walking on your hands, try for max distance or adding a free standing HSPU.

Weightlifting

Front Squat (Establish a 1RM front squat)

Metcon


Score your fastest round

Metcon (Time)


5 rounds:

15 bar facing burpees

10 squat cleans 135/95

rest 1:1

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SATURDAY, MARCH 8

WARMUP

500m row or 100 double unders

3 rounds:

10 pistols

10 pushups

10 broad jumps

30 second samson stretch

 

WOD

400m run

90 squats

60 sit-ups

30 burpees

200m run

30 burpees

60 sit-ups

90 squats

400m run

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03/07/2014

Main - WOD

Warm-up


500M Row 2 Rounds of: 5 Pull Ups 10 Push Ups 15 Air Squats

Skill


15 mins pull-up practice. Work on the next level up from where you're currently at. bands kipping butterfly chest to bar butterfly chest to bar

Weightlifting

Bench Press (30 reps at 70% of 1RM. Score largest set)

Metcon

CrossFit Games Open 14.2 (AMRAP - Reps)


0:00 - 3:00 2 Rounds of: 10 Overhead Squats, 95# / 65# 10 Chest-To-Bar Pull-ups 3:00 - 6:00 2 Rounds of: 12 Overhead Squats, 95# / 65# 12 Chest-To-Bar Pull-ups 6:00 - 9:00 2 Rounds of: 14 Overhead Squats, 95# / 65# 14 Chest-To-Bar Pull-ups The ladder will ascend every 3-minutes until the athlete can not complete the ladder.

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03/06/2014

Today's skill: rope climbs! Wear long socks or pants to protect your climbing leg.

A breakdown of the snatch. Who is going to get a PR today? Power-Snatch-Techniques

Main - WOD

Warm-up


3 rounds

20 jumping jacks

7 GHD sit ups

7 GHD ext

Skill


15 mins rope climb practice

Weightlifting

Snatch

(1RM snatch)

Metcon

Metcon (Time)


3 rounds:

1 rope climb (15 ft)

200m run

10 KBS 53/35

5 snatches 95/65

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03/05/2014

Bring your jump ropes today! Even if you are awesome at HSPU check this video out. It has a few efficiency tips that will make you even more awesome!

Main - WOD

Warm-up


30cal on air dyne then:

starting at garage ending at the cage: (down and back for each movement)

high knees

butt kickers

burpee broad jumps

walking high kicks alternating legs

inch worms w/1 push up

Skill


15 mins HSPU practice. If you have kipping mastered, start adding some plates and work with a deficit.

Metcon


Your score is the total reps from all 3 AMRAPs

Metcon (AMRAP - Reps)


5 mins AMRAP

"Mary"

5 HSPU

10 pistols

15 pull-ups

rest 2 min

5 min AMRAP

30 double unders

15 ab mat sit ups

rest 1 min

3 min AMRAP

burpees

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03/04/2014

Who doesn't want a muscle up? Today's skill time will give you a chance to play with some progressions for both ring and/or bar muscle ups.

Main - WOD

Warm-up


500m row

10 leg swings each leg

10 jumping lunges

5 inch worms w/ 3push-ups

10 PVC pass throughs

10 strict press w/bar

10 push press w/bar

10 split jerk w/bar

Skill


15 mins bar or ring muscle up practice

Weightlifting

3 position clean + 1 jerk (High hang, above knee, 2 inches from floor+1jerk)

Metcon

5X500m row (Time)


5X500m row: 1:1 rest keep all five rounds within 5 seconds. Score your 3rd round.

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03/03/2014

Bring your ropes! You will be seeing double unders in another WOD this week, it's time to buckle down and become efficient with them! Check out this video on double under positioning.

Main - WOD

Warm-up


400m run

then 2 rounds:

7 GHD ext,

7 GHD sit-up,

15 hollow rocks,

15 air squat,

30 second calf stretch each leg

Skill


10 mins double under practice

Weightlifting

Back Squat (40 reps at 65% of 1RM. Score set with highest reps)

Metcon

Filthy Fifty (Time)


For Time:

50 Box jumps, 24"

50 Jumping pull-ups

50 Kettlebell swing 35#

50 steps Walking Lunge

50 Knees to elbows

50 Push press, 45#

50 Back extensions

50 Wall ball shots, 20#

50 Burpees

50 Double unders

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SATURDAY, MARCH 1

WARMUP

400 meter run or 500m row

3 rounds:

10 inchworm pushups

10 squat jumps

10 broad jumps

30 second plank

 

WOD

2 Rounds:

1 minute tabata games pushups

1 minute tabata jumping lunges

1 minute tabata ball slams

1 minute tabata wall balls

rest 2 minutes

2 Rounds:

1 minute max rep games pushups

1 minute max rep jumping lunges

1 minute max rep ball slams

1 minute max rep wall balls