Jan 2016
A. Push Press 4×8 – Ascending in weight. B. For time, complete sets of 40-30-20-10 of: Double-Under KB Swing – Russian (70/53#) Abmat Sit-Up
Jan 2016
“Weightlifting Total” Snatch – Establish a 1RM Rest 10 minutes Clean & Jerk – Establish a 1RM Only 3 max attempts per lift. Lift has to be witnessed by Coach to be official. Combine the two for your weightlifting total.
Jan 2016
A. Good Mornings 3×8 – Ascending Rest 2 minutes B. Pendlay Row 3×8 – Ascending Rest 2 minutes C. CrossFit Open WOD 11.2 AMRAP 15 9 Dead Lift (155/100#) 12 H.R Push-Up 15 Box Jump (24/20″)
Jan 2016
A. Back Squat 4×10 – Ascending in weight. Rest at least 2 minutes. B. Complete 4 – 3 minute rounds of the following: 7 Ground to Overhead 14 Pull-Up * Add 10# to the bar every round. Note your starting and ending weights.
Jan 2016
Dec 2015
“2016” Amrap 20 1 HSPU (strict) or 5 Piked Push-Ups 6 Hang Power Clean (155/110#) 200m Run 16 Squat Jump (unweighted) 200m Run
Dec 2015
A. Bench Press (close grip) 4×5 – Heaviest possible B. With a partner, complete the following for time: Row 150 Cals Wallball x125 (20/14#) KB Swing x100 (53/36#) Med Ball Sit-Up w/Pass x75 (20/14#) Ring Row x50 Piked Push-Up x25
Dec 2015
Next Wednesday we will be finding your Weightlifting Total. This is comprised of a 1RM Snatch and 1RM Clean & Jerk. Try your best to make it in as these numbers will be used in your training protocols in the weeks to follow. A. Kang Squat w/ Press 4×8 Rest as needed. B. EMOM 7 1 P. Snatch + 1 Mid Hang Snatch (70-75%) C. EMOM 7 1 P. Clean
Dec 2015
A. Dips (rings/bar) 4×5 – Use heaviest weight possible, ascending across all sets. Rest at least 2 minutes between sets. Note: If you cannot perform 5 full ROM dips, perform 4×5 negatives with a 3-5 second lowering from the top position. B. Complete 5 rounds for a total time of: 10 Chest 2 Bar Pull-Up 10 Target Burpee (to a 10″ target) 50 Double-Under Rest 1 minute after every set.
Dec 2015
Read Coach Mark Rippetoe’s article “The CrossFit Total“, originally posted on Dec 3, 2006 at CrossFit.com, to learn more about the rationale, approach, and rules for this workout. “CrossFit Total” Back Squat, 1 rep Shoulder Press, 1 rep Dead Lift, 1 rep
Dec 2015
“Angie” With a partner, alternating every 10 reps throughout the entire WOD, perform the following: 100 Pull-Up 100 Push-Up 100 Sit-Up 100 Air Squat
Dec 2015
Dec 2015
A. Back Squat 3×3 – Add 5-10# to last weeks weight. Rest a minimum of 2 minutes between sets. B. Day 1 – P. Snatch Day 2 – Push Jerk Day 3 – P. Clean Day 4 – Pistol Day 5 – H.R. Push-Up Day 6 – Sumo Dead Lift Day 7 – Box Jump Day 8 – V-Up Day 9 – KB Swing Day 10 – Lateral Bar Hop Day 11 –
Dec 2015
A. Press 5-4-3-3 – Add 5-10# to last weeks weight. Rest 2 minutes. B. AMRAP 12 5 Chin-Ups (strict) 10 Ring Dips 25 Double Unders C. Roll out front/back of lower legs – 2 min/side.
Dec 2015
This week we will be ending our latest 4 week cycle of pulling, pressing, and squatting. We will be Testing on Monday, December 28 performing the CrossFit Total (1RM Squat, Press, Deadlift). This is a true benchmark of your strength and a milestone in your training. A. Deadlift 3-3-3-3 Rest 2 minutes. B. Every 3 minutes for 15 minutes (5 total rounds), perform the following: Run 200m 20 Wall
Dec 2015
A. Perform 3 rounds of 30 seconds of work followed by 1 minute of rest of: Max High-Jumps to a 20″ target Row (calories) Rest 3 minutes B. Turkish Get-Up – In 8 minutes, establish a 1RM (both arms) C. With a partner, complete the following for time: 60 Med Ball Side Tosses (12′) -alternating sides every 10 throws. 10 Rope Climbs (alternating every rep) D. In two teams, complete
Dec 2015
A. Back Squat 3-3-3 – Add 5-10# to last weeks weight used. Rest at least 2 minutes between sets. B. For time, complete sets of 15-12-9 of: Clean (135/95#) Push Jerk (135/95#) Pull-Up C. Pigeon pose stretch – 2 min/side 90/90 stretch – 60 se/side
Dec 2015
A. Bent Over Row (supinated grip) 4×5 – Ascending in weight across all sets. Rest at least 2 minutes between sets. B. 150 Double-Under 125 KB Swing (Rus) 70/53#) 100 Abmat Sit-Up 75 Double-Under 50 Box Jump-Over (24/20″) 25 HSPU
Dec 2015
A. Snatch – In 20 minutes, establish a 1RM. B. EMOM 5 Snatch Deadlift + Snatch Pull 3+1 – Use 1RM snatch weight established from A. C. EMOM 5 Snatch Balance + Overhead Squat 1+2 – Same weight across, using heaviest weight possible. D. Supine PVC raise with P-knot under traps 3×15 Superset with… BB shoulder internal rotation 3×15/side
Dec 2015
A. Press (strict) 5-4-3-3 – Add 5# to every set from last week. Rest at least 2 minutes between sets. B. AMRAP 12 Run 200m Push-Up x5 Ring Row x5 *Add 5 reps to Push-up & Ring-rows every round. So, at round 4 you would be performing a 200m run followed by 20 Push-ups and 20 Ring-rows. C. Partner kneeling prisoner chest stretch – 60 sec hold.
Dec 2015
A. Romanian Dead Lift 4×5 – 5-10# heavier than last week. Rest at least 2 minutes between sets. B. EMOM 10 Odd – Squat Jump x10 (65/45#) Even – Toes 2 Bar x10 C. Double Banded 3-way Hamstring Stretch – 2 minutes/side.
Dec 2015
“Partner WOD” In teams of two, complete 4 rounds for time of: KB Swing (Russian) x60 – alternating every 15 reps (70/53#) Ring Row x10/each Medicine Ball Sit-Up Passes (4 feet between partners) x30 passes total Plate Ground to Overhead x10/each *Only one athlete may work at a time except on Medball Sit-ups.
Dec 2015
A. Back Squat 3×3 – Add 5-10# to last weeks weight used. Rest a minimum of 2 minutes. B. Complete 24 rounds of 20 seconds of work, followed by 10 seconds of rest, performing the following: Round 1 – Power Snatch (95/65#) Round 2 – Burpee Round 3 – Double Under Repeat
Dec 2015
CrossFit Benchmark WOD “Kelly” Complete 5 rounds for time of: Run 400m 30 Box Jump (24/20″) 30 Wall Ball (20/14″)
Dec 2015
A. Clean 1st Pull w/3 sec pause + Clean Pull 4×1+2 – Start at 80% of 1RM and ascend in weight across all sets. Rest as needed. B. Jerk Drills C. Clean & Jerk x1 EMOM x6 – Moderate load. D. Front Squat 3×3 – Start off at or around 1RM C&J weight and ascend across all sets.
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