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Workout of the Day

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11/25/2014

Main - WOD


Warm-up


500m row
10 PVC pass thus
10 air squats
WE WILL DO BARBELL WARM UP TOGETHER 5 MINUTES AFTER CLASS STARTS
with a barbell in snatch grip:
5 jump shrugs
5 high pulls
5 muscle snatch
5 OHS
5 drop snatch
5 sotts press
in OHS:
5 hops forward
5 hops backward
5 tall snatch
5 good mornings

Weightlifting

3 pos snatch (hang, above knee,floor) (Establish a heavy 3 pos snatch)

Metcon

CrossFit Games Open 14.1 (AMRAP - Reps)


10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#
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11/24/2014

Main - WOD


Warm-up


2 rounds of :30 each movement

double unders
arch rock
air squats
hollow rock
HS hold

Weightlifting

Shoulder Press (3RM strict press)

Metcon

Metcon (Time)


30 pull-ups
25 shoulder to overhead 135/95
400m run or 500m row
20 pull-ups
15 shoulder to overhead 135/95
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SATURDAY, NOVEMBER 22

WARMUP

500m row or 100 double unders

3 rounds

10 strict knees to elbows

15 burpees

20 squats

30 seconds handstand hold

 

PARTNER WOD

5 Rounds:

6 Wall Walks

16 Wall Balls

26 Box Jumps

36 Partner Sit-ups

Partners will work to accumulate the given reps for each round.

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11/21/2014

Main - WOD


Warm-up


3 rounds:
50 double unders
7 GHD sit-ups
7 GHD ext
:30 sec L hang

Weightlifting

Walking front rack lunges (20 alt steps) (3 sets of 20 (steps) front rack walking lunges )

Metcon

Metcon (Calories)


5:00 max calorie row

Metcon (AMRAP - Rounds)


Immediately after 5:00 row:

AMRAP 10:00

12 barbell step ups 24"/20" 65/45
10 ab mat sit-ups
8 thrusters 65/45
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11/20/2014

Main - WOD


Warm-up


500m row
20 arm circles each direction
:30 each arm PVC ext rotation
10 PVC pass thrus
W/ barbell:
10 front squats
5 strict press
5 push press
5 push jerk
5 split jerk
:30 handstand hold against wall

Weightlifting

Split Jerk (5 sets of 3 split jerks, as heavy as possible)

Metcon

Metcon (No Measure)


EMOM X 21:00
min 1:00 power clean + 3 jerks 135/95
min 2:00 10 toes to bar
min 3:00 10 burpees
0

11/19/2014

Main - WOD


Warm-up


30 cal AD
starting at garage, ending at cage, down and back for each movement:

high knees
butt kickers
grape vine
alternating high kicks
inch worm w/1 push up
broad jumps

Skill


20 mins:

7 turkish get ups each arm
10 wall walks
3X max distance HS walk
in remaining time practice butterfly pull-ups or chest to bar

Metcon

Metcon (AMRAP - Reps)


AMRAP 8:00
10 burpee box overs 24/20
15 KBS 53/35
0

11/18/2014

Main - WOD


Warm-up


500m row
:30 couch stretch each leg
20 jumping lunges
10 leg swings each direction
10 wall squats
10 banded good mornings
20 hollow rocks
20 arch rocks

Weightlifting

Front Squat (Establish a 1RM front squat )

Metcon


IF you break the 10 FS, you must complete 5 burpees before finishing the set.

Metcon (Time)


5 rounds:
250m row
10 unbroken front squats at 70% 1RM
1:1 rest
0

11/17/2014

Main - WOD


Warm-up


3 rounds:
20 jumping jacks
:30 squat hold in bottom
7 GHD sit-ups
7 GHD ext
:30 plank hold

Weightlifting


Each time you break complete 5 weighted dips

Bench Press (30 reps at 70%)

Metcon

Cindy (AMRAP - Rounds and Reps)


20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats
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SATURDAY, NOVEMBER 15

WARMUP

400m run or 500m row

3 rounds

10 inchworm pushups

10 reverse burpees

10 jump tucks

15 seconds plank hold (front, left, and right sides)

 

WOD

1 minute max rep push-ups

1 minute max rep squats

1 minute max rep sit-ups

2 minute rest

then two rounds of:

1 minute tabata push-ups

1 minute tabata squats

1 minute tabata sit-ups

2 minute rest

1 minute max rep push-ups

1 minute max rep squats

1 minute max rep sit-ups

0

11/14/2014

Main - WOD


Warm-up


100 double unders
barbell warmup: (all movements start and end in the power position)

5 jump shrugs
5 high pulls
5 muscle snatch
5 ohs
5 drop snatch
5 sotts press (save for end w/PVC if barbell is too heavy)
5 hops forward/backward
5 tall snatch

Weightlifting

Snatch (Establish a 1RM snatch )

Metcon


Bar muscle ups:
5 for men, 3 for ladies
scale with 1 bar MU attempt +5 or 3 chest to bar pull-ups

Metcon (AMRAP - Reps)


AMRAP 3:00
snatch 75% of 1RM

rest 2:00

AMRAP 4:00
5/3 bar muscle ups
10 OHS 115/75

rest 1:00

abmat sit-up tabata
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