Tuesday April 1st.
SKILL:
4 x ME pull ups *
*this is the test out of what we had done 4 weeks ago. do exactly what you did that day (band, type of pull up). Let us know if you improved!
WOD:
"Morrison"
50-40-30-20-10
Wall balls
Box Jumps 24/20
KB Swings 53/35 (american)
*25 min time cap*
Monday, March 31, 2014
Sunday, March 30, 2014
WOD 3.31.14
Monday March 31st.
SKILL:
Snatch work
*light weight, working on just technique
WOD:
15 min AMRAP
7 Push Press 115/75
10 OHS 115/75
15 Deadlifts 115/75
Thursday, March 27, 2014
OPEN WOD 14.5
Friday March 27th.
SKILL:
Mobility…. its been a good/hard week!
WOD:
Open 14.5
21-18-15-12-9-6-3
Thrusters 96/65
Bar facing burpees
SKILL:
Mobility…. its been a good/hard week!
WOD:
Open 14.5
21-18-15-12-9-6-3
Thrusters 96/65
Bar facing burpees
WOD 3.27.14
Thursday March 27th
SKILL:
E3MOM for 12 min.
8 Good Mornings (empty bar)
15 Back Squats
WOD:
10 min AMRAP:
30 Double Unders
10 Push press 55/35
10 Pull Ups
* Open Athletes may do 5 min of this workout if wanted. Or the normal pre open workout of rowing could be done again.
SKILL:
E3MOM for 12 min.
8 Good Mornings (empty bar)
15 Back Squats
WOD:
10 min AMRAP:
30 Double Unders
10 Push press 55/35
10 Pull Ups
* Open Athletes may do 5 min of this workout if wanted. Or the normal pre open workout of rowing could be done again.
Tuesday, March 25, 2014
WOD 3.26.14
Wednesday March 26th.
SKILL/STRENGTH:
E3MOM for 12 min.
4 Hang Power Cleans
10 Push ups
*use this time to work on technique.
WOD:
For time:
(Open People I recommend doing half reps on this. No need to destroy your body for Friday)
50 Wall balls
1 length front rack walking lunge 65/45
40 SA KB swings
1 length ""
30 V-Ups
1 length ""
20 bent over rows 65/45
1 length ""
10 Thrusters 65/45
*25 min time cap
Monday, March 24, 2014
WOD 3.25.14
Tuesday March 25th.
SKILL:
E4MOM for 16 min:
10 Front Squats
10 Chest to bar Pull ups
WOD:
9 min AMRAP with *500m row buy in:
5 Clean and jerks 135/95
7 Burpee box jumps
9 Toes to Bar
* the AMRAP is only for the 5-7-9, the row will only be done once at the beginning. Waves will start every 2 minutes if needed.
SKILL:
E4MOM for 16 min:
10 Front Squats
10 Chest to bar Pull ups
WOD:
9 min AMRAP with *500m row buy in:
5 Clean and jerks 135/95
7 Burpee box jumps
9 Toes to Bar
* the AMRAP is only for the 5-7-9, the row will only be done once at the beginning. Waves will start every 2 minutes if needed.
Thursday, March 20, 2014
WOD 3.20.14
Thursday March 20th.
SKILL:
EOMOM for 10 min.
8-8-8-8-8
K2E
WOD (not for open athletes)
12 min AMRAP:
2 Deadlifts
2 Squat cleans
2 Jerks
2 Back Squats
Weight should be around 80% 1RM Jerk weight (if you have it)
** Open Athletes: 10x :30 sec row/ :90 rest AND mobilize!
SKILL:
EOMOM for 10 min.
8-8-8-8-8
K2E
WOD (not for open athletes)
12 min AMRAP:
2 Deadlifts
2 Squat cleans
2 Jerks
2 Back Squats
Weight should be around 80% 1RM Jerk weight (if you have it)
** Open Athletes: 10x :30 sec row/ :90 rest AND mobilize!
Tuesday, March 18, 2014
WOD 3.19.14
Wednesday March 19th
SKILL:
EOMOM
4-4-4-4-4 Should Press
WOD:
3 RFT:
75 Double Unders
20 KB Swings
20 Pull ups
*20 min time cap
SKILL:
EOMOM
4-4-4-4-4 Should Press
WOD:
3 RFT:
75 Double Unders
20 KB Swings
20 Pull ups
*20 min time cap
Monday, March 17, 2014
WOD 3.18.14
Tuesday March 18th.
In this workout you will start at a station, accumulating as many reps as you can in one minute. Each minute you will move on to the next station, with no break in time. There will be one minute of rest after each full round of 5 exercises. Score will be a running total of each rep performed in each exercise in those 3 rounds.
SKILL:
4 rounds of:
:30 sec double unders
:30 sec plank
:60 rest
WOD:
"Fight Gone Bad!"
Wall Balls 20/14
Sumo dead lift high-pull 75/55
Box jumps 20"
Push Press 75/55
Sledge Hammer swings
Sunday, March 16, 2014
WOD 3.17.14
Monday March 17th.
Strength/skill:
EOMOM
5-5-5-5-5
Strict Pull ups
WOD:
EOMOM
10-10-10-10-10
Back Squat
*two part videos*
Strength/skill:
EOMOM
5-5-5-5-5
Strict Pull ups
WOD:
EOMOM
10-10-10-10-10
Back Squat
*two part videos*
Thursday, March 13, 2014
Open workout 14.3
Friday March 13th.
Skill:
Double Under work
w/
EOMOM 5x5 Push press *pick one weight that is challenging to get 5 reps every time *
WOD:
Open 14.3
deadlifts, 10 reps 135/95
15 box jumps, 24/20deadlifts, 15 reps 185/135
15 box jumps, deadlifts, 20 reps 225/155
15 box jumps, deadlifts, 25 reps 275/185
15 box jumps, deadlifts, 30 reps 315/205
15 box jumps,deadlifts, 35 reps 365/225
15 box jumps,
Skill:
Double Under work
w/
EOMOM 5x5 Push press *pick one weight that is challenging to get 5 reps every time *
WOD:
Open 14.3
deadlifts, 10 reps 135/95
15 box jumps, 24/20deadlifts, 15 reps 185/135
15 box jumps, deadlifts, 20 reps 225/155
15 box jumps, deadlifts, 25 reps 275/185
15 box jumps, deadlifts, 30 reps 315/205
15 box jumps,deadlifts, 35 reps 365/225
15 box jumps,
Wednesday, March 12, 2014
WOD 3.13.14
Thursday March 13th
Skill:
Double Unders - 5 min of skill work
WOD
Crossfit total:
30 min to establish-
1RM Back Squat
1RM Shoulder Press
1RM Dead lift
** Open athletes do not do this. You will do the workout that I posted last thursday for you.
10 x :30 row with :90 rest and Mobilize
Skill:
Double Unders - 5 min of skill work
WOD
Crossfit total:
30 min to establish-
1RM Back Squat
1RM Shoulder Press
1RM Dead lift
** Open athletes do not do this. You will do the workout that I posted last thursday for you.
10 x :30 row with :90 rest and Mobilize
Tuesday, March 11, 2014
WOD 3.12.14
Wednesday March 12th
30 Dips
18 Burpees
Skill:
4 Rounds
:30 ME L-sits (either hanging from bar, top of the dip position on rings, or in-between boxes)
:30 ME Russian KB swings
Rest :60
WOD:
15 min Partner AMRAP:
42 Box Jumps 24/20
30 Dips
18 Burpees
Monday, March 10, 2014
WOD 3.11.14
Tuesday March 11th.
Skill:
EOMOM for 10 min
7-10 Toes to bar
WOD:
"Cindy"
20 min AMRAP:
5 Pull Ups
10 Push Ups
15 Squats
OR
"Mary"
20 min AMRAP:
5 HSPU
10 Pistols Alternating legs
15 Pull Ups
*Pick one that you would like to work on. Each one is challenging, but in different ways*
Skill:
EOMOM for 10 min
7-10 Toes to bar
WOD:
"Cindy"
20 min AMRAP:
5 Pull Ups
10 Push Ups
15 Squats
OR
"Mary"
20 min AMRAP:
5 HSPU
10 Pistols Alternating legs
15 Pull Ups
*Pick one that you would like to work on. Each one is challenging, but in different ways*
Sunday, March 9, 2014
WOD 3.10.14
Monday March 10th
Skill/Strength:
Front Squat 5-5-5-5-5 (progressing in weight)
*EOMOM
WOD:
4 rounds for time:
:30 ME hang power cleans (50-60%)
:30 ME burpees
Rest :60
*click the link below for a video on the front rack position on the front squat
Skill/Strength:
Front Squat 5-5-5-5-5 (progressing in weight)
*EOMOM
WOD:
4 rounds for time:
:30 ME hang power cleans (50-60%)
:30 ME burpees
Rest :60
*click the link below for a video on the front rack position on the front squat
Thursday, March 6, 2014
Open Workout 14.2
Friday March 7th
SKILL:
Over head squats *working on proper form for multiple reps*
WOD:
Two Rounds of
10 Over Head Squats
10 Chest to bar Pull ups
*as soon as the second round is done, rest until next round of 3 minute*
3:00 to 6:00 min
Two rounds of
12 Over Head Squats
12 Chest to bar Pull ups
6:00 to 9:00 min
Two Rounds of
14 Over Head Squats
14 Chest to bar
***So on and so forth until the two rounds cannot be done in that set of 3 minutes
Wednesday, March 5, 2014
WOD 3.6.14
Thursday March 6th
Skill/Strength:
Pistol Squats
8 alternating legs EOMOM for 12 min.
WOD:
4 rounds for time:
5 Thrusters 95/65
10 Front Rack Lunges 95/65
Down and Back Farmer Carries 45/25 (gripping side of plates)
rest :90
*Open Athletes*
10 sets of:
:30 second rowing
:90 second rest
Skill/Strength:
Pistol Squats
8 alternating legs EOMOM for 12 min.
WOD:
4 rounds for time:
5 Thrusters 95/65
10 Front Rack Lunges 95/65
Down and Back Farmer Carries 45/25 (gripping side of plates)
rest :90
*Open Athletes*
10 sets of:
:30 second rowing
:90 second rest
Tuesday, March 4, 2014
WOD 3.5.14
Wednesday March 5th
Skill/Strength:
5-5-5-5-5 Dips
*try to add weight/use lighter bands than previous dip days*
WOD:
9-15-21
Lateral Plate Burpees (one 45# plate on floor to jump on)
KB swings
Skill/Strength:
5-5-5-5-5 Dips
*try to add weight/use lighter bands than previous dip days*
WOD:
9-15-21
Lateral Plate Burpees (one 45# plate on floor to jump on)
KB swings
Monday, March 3, 2014
WOD 3.4.14
Tuesday March 4th.
Skill:
Double Unders :)
WOD:
Waves of 2:
750m Row
Then
4 RFT:
30 wall balls
20 box jumps 24/20
10 dead lifts 225/135
*30 min time cap*
Skill:
Double Unders :)
WOD:
Waves of 2:
750m Row
Then
4 RFT:
30 wall balls
20 box jumps 24/20
10 dead lifts 225/135
*30 min time cap*
Sunday, March 2, 2014
WOD 3.3.14
Monday March 3rd
Skill/Strength:
EOMOM for 8 min
ME Pull ups
* As many pulls ups as you can do starting every other min. This will be a test, and will retest later on. Record your round with the most reps, and what band you used if you used any. *
WOD:
Partner Strength: EMOM (Every minute on the minute) for 18 min
Partner A on even minutes: 8 cleans + 1 jerk
Partner B on even minutes: 8 handstand push ups
Partner A on odd minutes: 8 handstand push ups
Partner B on odd minutes: 8 cleans + 1 jerk
* Work up on weight. Jerks will be the deciding factor of how heavy you can go*
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