10.29.11

WARMUP

Double Under Practice

METCON

"Trick or Treat"

10 Min:

Everyone in the class plank hold.

Cycle 1 athlete to "Burpee Leap Frog"

over each person then resume a plank.

 

*everytime a person falls from the plank

x 5 KB swings for penalty at end

10.28.11

WARMUP

2 Rounds:

10 Squats

Butt Kicks x 1 Length

10 Ring Rows

STRENGTH/SKILL

Reverse Lunges X 5/leg

Bent Row x 12

Barbell Rollouts x 10

Reverse Lunges: 105x5

Bent Row: 95x12 

METCON

AMRAP IN 12 MINS

10 SDHP (95#)

10 Box Jumps (30")

20 Situps

5 rounds + 2SDHP

10.27.11

WARMUP

500M Row

Snatch Progession led by coach

STRENGTH/SKILL

Power Snatch x 1

Floor Press x 3

OH Pallof Press x 30sec/side

Power Snatch: 95x1

Floor Press: 155x3

METCON

21-15-9

Left Arm KB Snatch (35#)

Right Arm KB Snatch

Pullups

7:31

10.26.11

WARMUP

200M Run

5 OH Squats

5 KB Snatches/side

2 Turkish Getups/side

STRENGTH/SKILL

Sumo Deadlift x 3

Weight Pullup x 2

Sprint 1 length, start with chest on the floor

 

METCON

Bear Complex

3 Rounds:

5 Bear Complex: (95#)

1 Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press, behind the neck

Rest 60 Sec between rounds

6:09

10.25.11

WARMUP

2 Rounds:

20 Walking Lunges

Burpee Broad Jumps x 1 Length

2 Cast Wall Walks

STRENGTH/SKILL

Clean & Jerk x 3

Max Height Box Jumps x 5

Russian Twist x 18

C&J: 75x3, 95x3, 115x3, 125x3, 135x3

Box Jump: 30in x5, 33in x 5, 38in x5

Russian Twist: 35x18, 35x18, 53x18 

METCON

3 Rounds

20 KB Swings (53#)

15 Burpees

10 Walking Lunges

5:50

10.24.11

WARMUP

300m Ski

2 Rounds:

5 Deck Squats

5 Ring Rows

5 Scap Pushups

STRENGTH/SKILL

Reverse Lunges x 4/leg

Bent Row x 6

Barbell Rollouts x 8

METCON

AMRAP 15 min:

10 Pushups (games style)

10 Pistols/total

10 Pullups

10 Wall Ball Shots (20#)

5rounds + 10 pushups + 10 pistols + 2 pullups 

ROWING INTERVALS

15 rounds of:
20s on/ 40s off

Individual Intervals ~ 105m
Total Meters ~ 1,500m  

10.21.11

WARMUP

300m Ski

Snatch Progression with coach

STRENGTH/SKILL

Full Snatch x 1

Floor Bench Press x 3

OH Pallof Press x 30sec/side

Full Snatch: 75x1, 75x1, 95x1, 95x1, 95x1

Floor Bench Press: 135x5, 165x3

OH Pallof Press: 1x30s/side, 1x30s/side

 

METCON

3 Rounds For Time:

Max Rep In 1 Min/station:

Wall Ball Shots (20#)

Row (Cal)

Toes to Bar

Ski Erg

Rest 30sec between rounds

Total Reps= 173

10.20.11

WARMUP

500M Row

Samson Stretch x 30/side

10 Ring Rows

10 Squat to Stands

STRENGTH/SKILL

Sumo Deadlift x 1

Weight Pullup x 1

Sprint 1 length, start with chest on the floor

3cycles

Sumo Deadlift: 135x5, 225x1, 295x1

Weight Pullup: 26x1

METCON

AMRAP IN 10 MINUTES

10 Handstand Pushups (w/band)

20 Situps

30 Double Unders

3rds + 4HSPU

10.19.11

WARMUP

2 Rounds:

3 Turkish Getups/arm

6 Deck Squats

9 Scap Pushups

STRENGTH/SKILL

Clean & Jerk x 1

Max Height Box Jumps x 3

Russian Twist x 16

4 cycles

Clean and Jerk: 95x1, 125x3, 125x3, 135x3

Box Jumps: 30"

Russian Twist: 16x16, 25x16, 25x16, 35x16 

METCON

Hero WOD "DT"
6 Rounds:

12 Deadlift (95#)

9 Hang Power Clean

6 Push Jerk

11:09

10.18.11

WARMUP

2 Rounds

5 Deck Squats

10 Wall Slides

10 Pushups

STRENGTH/SKILL

Reverse Lunges x 3/side

Bent Row x 8

Barbell Rollouts x 7

3 cycles

Reverse Lunges: 95x3, 95x3, 95x3

Bent Row: 95x8, 95x8, 135x8 

METCON

4 Rounds:

15 Burpee KB Swings (53#)

10 Box Jumps

10 Pullups

 14:00

10.14.11

WARMUP

30 Cal Row

Samson Stretch 30sec/side

10 Goblet Squats

5 KB Snatches/arm

STRENGTH/SKILL

Sumo Deadlift x 3

Deadhang Pullup x 3

Sprint 1 length, start with chest on the floor

3cycles

Sumo Deadlift: 225x3, 255x3, 275x3

 

METCON

21-15-9

Ski Erg (Cal)

Wallball Shots (20#)

Knees to Elbow

8:57

10.13.11 / "Cindy"

WARMUP

2 Rounds:

200m Run

5 Deck Squats

5 Pullups

5 Pushups

STRENGTH/SKILL

Clean & Jerk x 2
Max Height Box Jump x 3
Russian Twist (w/med ball) x 20

4 cycles

C&J: 95x2, 95x2, 105x2, 105x2

Box Jump: 30in, 32in, 34in, 34in

Russian Twist: 16x20, 16x20, 16x20, 16x20

METCON

"Cindy"
20min AMRAP:
5 Pull-ups
10 Push-ups
15 Squats

15rounds + 5 pull-ups

= 80pull-ups, 150push-ups, 225squats 

10.12.11

WARMUP

3 Turkish Getups/side

10 Ankle Mobility/side
10 Ring Rows
10 Scap Pushups

STRENGTH/SKILL

Reverse Lunges x 5/side
Bent Row x 6
Barbell Rollouts x 6

4 cycles

Reverse Lunges: 95x5, 95x5, 95x5, 95x5

Bent Row: 95x6, 95x6, 95x6, 95x6 

METCON

3 Rounds:
800M Run
5 KB Push Press/arm
10 Box Jumps
14:23

10.11.10

WARMUP

200m SkiErg

Snatch Progression

STRENGTH/SKILL

Snatch x 3
Floor Press x 5
OH Pallof Press 30 sec/side

4 cycles

Snatch: 75x3, 75x3, 75x3, 75x3

Floor Press: 135x5, 135x5, 135x5, 135x5 

METCON

3 Rounds:

10 Fronts Squat (115#)

10 Burpees

10 KB Snatches (35#)

7:45

10.10.11

WARMUP

2 Rounds:

200m Run

5 Box Jumps

5 Scap Pushups

STRENGTH/SKILL

Sumo Deadlift x 4

Dead-hang Pullup x 4

Sprint 1 length, start with chest on the floor

5 cycles

Sumo Deadlift: 135x4, 225x4, 255x4, 260x4, 260x4

METCON

"Another Tabata WOD"

A1: Pushups

A2: Double Unders

B1: Pullups

B2: Double Unders

C1: Situps

C2: Double Unders

(201 total combined reps)

10.9.11

1hr run
(6 miles)

10.7.11 /CF Total

"CrossFit Total"
1RM Back Squat  225#
1RM Overhead Press  115#
1RM Deadlift  315#

CF Total = 655

10.6.11

WARMUP

2 Rounds

10 Squats

10 Pushups

10 Situps

STRENGTH/SKILL

Clean & Jerk x3

Max Height Box Jump x 3

Russian Twist x 10

4 cycles

C&J: 95x3, 115x3, 125x3, 125x3

Box Jump: 30" box

RT: 4# 

METCON

AMRAP IN 20 MIN:

5 Pullups

10 KB Swings (70#)

150 Single Unders

8rds + 5PU + 10KBS + 5SU 

additional workout:

2000m row

(8:23, easy/moderate pace)

10.5.11

WARMUP

400M Run

2 Rounds

5 Ring Rows

5 Deck Squats

5 Wall Slides

STRENGTH/SKILL

Reverse Lunges x 5/side

Bent Row x 8

Barbell Rollouts x 8

4 cycles

RLunge: 45x5, 65x5, 65x5, 65x5

BRow: 95x8, 95x8, 95x8, 95x8
 

METCON

21-15-9

Thrusters (95#)

Burpees  Jump Over

11:45

10.4.11

WARMUP

3 Turkish Getups/side

Snatch Progression

STRENGTH/SKILL

Snatch x 3

Floor Press x 6

OH Pallof Press 30 sec/side

3 cycles

Snatch: 75x3, 75x3, 95x3, 95x4

Floor Press: 95x6, 115x6, 135x6 

METCON A.M.

500M Row

40 Wallball Shots

30 Knees to Elbow

20 Situps

10 Pullups

500M SkiErg
11:10

additional workout:
Ski Erg 20:40 x 5
(555m total)

METCON P.M.

3 rounds: (Rest 8min after round 1, Rest 10min after round 2)

6 Tire Flips

20 KB swings (53#)

30 calories on Airdyne

2:44, 3:10, 4:00

10.3.11

WARMUP

2 Rounds:

200m Run

5 Scap Pushups

5 Ring Rows

10 Squats

STRENGTH/SKILL

Sumo Deadlift x 5

Weight Pullup x 5

Sprint 1 length, start with chest on the floor

4cycles
SumoDL:115x5, 165x5, 185x5, 205x5
Weighted PU: 10x5 

METCON

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

KB Swings (70#)

Clapping Pushups

(8:33)