Friday 10.24.14

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WARM-UP
200m Jog
10 Air Squats
10 Leg Swings
200m Jog
10 PVC Pass Throughs
10 PVC Good Mornings

STRENGTH
BS 5 X 3 @ 80%

METCON
100 Air Squats
90 DU/180 Single
80 Mountain Climbers
70 Walking Lunges
60 Slam Balls 15/10#
50 Push-ups
40 KB Swings 53/35#
30 Pull-ups
20 HSPU
10 T2B

F: Singles; Knee Push-ups; 35/20#; Ring Rows; Box HSPU, Knee Raises.
P: Singles or DU; Worm Push-ups; 40/25#; Banded Pull-ups; Ab Mat HSPU; Knees to Chest
C: As Written

AP: Mobilize and Stretch

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Thursday 10.23.14

WARM-UP
2:00 Row at 2:00/2:15 Pace
10 Leg Swings
10 Lunges each leg
:30 Hollow Hold
Coach led stretching with emphasis on quads,
hamstrings, glutes, triceps, and shoulders.

SKILL
4:00 Tabata HS Hold
4:00 Tabata Side Planks

METCON
10:00 AMRAP
10 Deadlifts
100 Single Unders

F: 135/85#
P: 185/115#
C: 225/135#

AP: 3 X 3 Turkish Get-ups each side.

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Wednesday 10.22.14

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WARM-UP
Coach Lead Dynamic Warm-up
2 Rounds of:
10 Bird/Dog Alternating Sides
15 Band Pulls from Rig
20 Light KB Swings
PVC Mobility and Shoulder/Lat Mobility

STAMINA
Row 100m in As Few Pulls As Possible X’s 5

METCON
2 RFT:
9 Front Squat
9 Push Press

3 RFT:
6 Front Squat
6 Push Press

4 RFT:
3 Front Squat
3 Push Press

F: 75/35#
P: 95/55#
C: 115/75#

AP: 3 X10 GHD Reverse Hypers

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Tuesday 10.21.14

WARM-UP
2:00 Row at 28 Strokes Per Minute
10 Banded Good Mornings
10 Hip Explosions
20 Saw Planks
2 X 10 T-4 Engagement each side
PVC Mobility with Burgner Warm-up

OLY
8 X 1 Snatch DL+HPS+OHS

METCON
For Time:
1 Mile Run
60 Wall Balls
1 Mile run

F: Run 800m; 14/10#
P: Run 800m; 16/12#
C: 20/14#

AP: Tabata Plank Holds

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Monday 10.20.14

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WARM-UP
Jog 400m
2 Rounds of:
5 Tuck Jumps
5 Broad Jumps
10 Air Squats
PVC Mobility & Hip and Quad Stretch

SKILL
3 X Max Distance Broad Jump

METCON
16:00 EMOM
Even = 10 Hang Power Snatch
Odd = 10 Back Rack Box Step-ups

F = 65/45#; 12/2×25# plates
P = 75/55#; 16/12
C = 95/65#; 20/16

AP: 3 X 20 Russian Twists

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Sunday 10.19.14

1:00 = Yoga for CrossFit

2:00 – 4:00 = Open Gym

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Saturday 10.18.14

WOD 1
7:00 to find a Cluster 1 Rep Max
and then immediately into WOD 2
WOD 2
2:00 of Max Effort Clusters @ your choice of weight.
Score = Reps X Weight

WOD 3
For Time: (12:00 Time Cap)
30 Calorie Row
10 Alt. DB Snatch (Mod. Single Arm High Pull)
20 Goblet Squat Jumps
30 Wall Ball
20 Goblet Squat Jumps
10 Alt. DB Snatch
30 Calorie Row

Rx Men: 45# DB and 20# Wall Ball
Rx Women: 25# DB and 14# Wall Ball

Scaled Men; 30# DB and 14# Wall Ball
Scaled Women: 20# DB and 10# Wall Ball

WOD 4
8:00 AMRAP
50 Double Under or 150 Singles Buy-In – Athlete’s Choice
15 Ring Rows
15 Burpee Box Jumps
15 Power Cleans

Rx Men: Feet Elevated for Ring Rows; 24″ Box; 135#
Rx Women: Feet Elevated for Ring Rows; 20″ Box; 85#

Scaled Men: Feet on Floor for Ring Rows; 16″ Box; 95#
Scaled Women: Feet on Floor Ring Rows; 12″ Box; 45#

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Friday 10.17.14

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WARM-UP
3:00 Row @ 24 SPM Pace
5:00 EMOM
10 Air Squats
5 Push-ups (Banded if possible)

SKILL
10:00 Pistol Work
On a box
On a plate
With a weight

METCON
20:00 AMRAP
5 Power C&J
10 Hanging Hip Touches
15 HSPU

F: 75/45#; Side Plank Raises; Box HSPU
P: 95/65#; Hand Releases; Asst. HSPU
C: 135/95#

AP: Tabata Flutter Kicks

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Thursday 10.16.14

WARM-UP
Coach Lead Dynamic Warm-up
Banded Hip Mobility
3 Rounds of:
5 Burpees
10 Broad Jumps
5 Box Jumps

STRENGTH
BS 3 X 5 @ 75%

METCON
3 RFT
800m Run
5 Wall Climbs

F = as vertical as possible
P = hips to wall
C = chest to wall

AP: Planks with Max Weight 3 X1:00

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Wednesday 10.15.14

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WARM-UP
3:00 Row at a 2:30 Pace
PVC Mobility
10 Hollow Rocks with PVC
10 Hip Explosions
30 Second Plank hold
Burgner Warm-up

SKILL
Kipping PU Work 3 X 5
Bar MU 5 attempts, banded if needed

METCON
4 RFT:
7 Full Snatch
7 Floor Press
14 Barbell Rollouts

F: 85/45# Power Snatch
P: 105/65 Power Snatch
C: 125/85#

AP: GHD KB Oblique Crunches

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