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20130131
Friday
MAX EFFORT
Front Squat 3,3,3+
WOD
The following exercises
Box jump 24/18
Sit up
Double under
Will be done in 1 minute, 2 minute and 3 minute sets with a 1 minute rest between rounds for 3 rounds. Only one exercise will be done for each set. And you can only do each exercise for a total of 6 minutes.
Example:
1 minute of double unders
2 minutes of sit ups
3 minutes of box jumps
rest 1 minute
1 minute of box jumps
2 minutes of double unders
3 minutes of sit ups
rest....
1 minute of sit ups
2 minutes of box jumps...etc....
You may do any order you like, but you HAVE to have an equal amount of time for each exercise.
This WOD will be scored by TOTAL# of reps done for the 18 minutes of work.
Post loads and scores to comments......
20130130
Thursday
SKILL DEVELOPMENT?? Work on something.... Double unders?? Muscle Ups?
Kettlebell work?
Your shoulders?
WOD
4 rounds of:
21 Kettlebell swings 55/35lb
21 Knees to elbows
21 wall balls
Post loads and times to comments.....
20130129
Wednesday
MAX EFFORT
Shoulder press 3,3,3+
WOD
4 rounds for time of
15 Push jerks 115/80lb
15 burpees
Post loads and times to comments.....
.....
20130128
Tuesday
Gwen re-visited... only we do squat cleans for our Gwen, which is much more difficult. Agreed??
MAX EFFORT
Deadlift 3,3,3+
WOD
5 rounds for time of:
9 Right arm Deadlift 135lb/95lb
9 Dumbbell thrusters 40/30lb
9 Left arm Deadlift 135/95lb
9 Dumbbell thrusters 40/30lb
Post loads and times to comments....
...
20130127
Monday
POST LOADS AND TIMES TO COMMENTS>....
MAX EFFORT
Back Squat 3,3,3+
Squat jump 5,5,5
WOD
Pick one of the following two workouts to complete.
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
MAX EFFORT
Back Squat 3,3,3+
Squat jump 5,5,5
WOD
Pick one of the following two workouts to complete.
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
20130126
20130124
20130123
Thursday
Skill Development
Snatches...
WOD
21-15-9 rep rounds for time of
Power snatch 95/65lb
pull ups
Post loads and times to comments....
20130122
Wednesday
Power Clean 3,3,2,1,1 (70,75,80,85,90%)
WOD
21-18-15-12-9 rep rounds for time of:
Kettlebell Swing 55/35lb
Box Jump 24/18
Sumo Deadlift High Pull 95/65lb
Post loads and times to comments....
20130121
Tuesday
MAX EFFORT
L-Sit 3 minutes. Scored by how many sets it takes to complete duration.
WOD
Complete five rounds of:
On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps
15 Ring Push-ups
Move SLOWLY and methodically attempting perfect execution.
Optional:
Grasshoppers 100reps for time
Post thoughts, recipes, ideas, complai....... to comments.....
20130120
Monday
When squatting, keeps the knees in line with your feet. You can do this by 'pushing the ground apart with your feet' and activating your glutes.
MAX EFFORT
Squat Snatch 3,3,2
WOD
Three rounds for time of:
35 pound Dumbbell squat snatch, 15 reps, right arm
15 sit-ups
35 pound Dumbbell squat snatch, 15 reps, left arm
15 Toes to bar
20130119
Saturday
INTRODUCTORY FREE WOD 10-10:30
INTRODUCTORY FREE WOD 10-10:30
MOBILITY 10:30-11:15
MOBILITY 10:30-11:15
INTRODUCTORY FREE WOD 10-10:30
MOBILITY 10:30-11:15
MOBILITY 10:30-11:15
20130117
Friday
MAX EFFORT
Front Squat 5,5,5+
WOD
21-15-9 rep rounds for time of:
Squat Cleans 135/95lb
Lateral Burpees*
*Lateral Burpees- instead of jumping up 6" after each rep, you will jump over the bar laterally. You may line up to the bar laterally as well.
Post loads and times to comments.....
.,...
20130116
Thursday
WOD
'Nancy'
5 rounds for time of:
run 400m (dress for it)
15 overhead squats 95/65lb
Post loads and times to comments....
20130115
Wednesday
CrossFit brings out the finest lads
MAX EFFORT
DEADLIFT5,5,5+
Broad Jump 3,2,1
WOD
'Annie'
50,40,30,20,10 rep rounds for time of
Double Unders
Sit ups
Post loads and times to comments.....
20130114
Tuesday
MAX EFFORT
Shoulder Press 5,5,5+
Split Jerk 5,5,5,
WOD
3 rounds for time of:
15 Hang Power cleans 115/80lb
15 box jumps
15 Toes to bar
Post loads and times to comments....
....
20130113
Monday
MAX EFFORT
Back Squat 5,5,5+
WOD
For time complete the following:
Row 1000
50 burpees
30 pull ups
20130112
20130110
Friday
Pull those shoulders back!!
WOD
50-35-20 rep rounds for time of:
Wall balls
Burpees
Double Unders!!!!
Look Familiar??
20130109
Thursday
How is everyone doing on the Paleo challenge thus far??
MAX EFFORT
Overhead Squat 1 rep max
WOD
As many rounds as possible in 15 minutes of:
4 Wall climbs
8 Grasshoppers
10 Pistols (one legged squats)
Post loads and times to comments....
20130108
Wednesday
Advent TGU!!
What is your Paleo breakfast?? A favorite of mine is apple chicken sausage(Trader Joes), 1 sweet potato, apple sauce, raspberries, and topped with almond butter and cinnamon all in one bowl. This meal is served hot by the way. Takes about 5 minutes to prepare.
MAX EFFORT
Clean (squat) 3,3,2,1,1
WOD
For time:
Run 800m
12 Power Cleans 155/110lb
Run 600m
9 Power Cleans 155/110lb
run 400m
6 Power Cleans 155/110lb
Post loads and times to comments......
...
20130107
Tuesday
Advent OHS by Mike P.
The 30 day Paleo challenge has begun.... help your friend (especially those new to this) and post your favorite Paleo dish recipe!!
Active warm-up
Row 500m
2 rounds of:
2x Agility
10 ring rows
Mobility-shoulder
WOD
3 rounds for time of:
30 Kettlebell Snatches 44/26lb
30 squats
30 sit ups
20130106
Monday
MAX EFFORT
Snatch 3,3,3.
WOD
For time:
30 Dumbbell Bench press 50/35lb
21 Pull ups
20 Dumbbell Bench press 50/35lb
15 pull ups
10 Dumbbell Bench press 50/35lb
9 pull ups
20130103
20130102
Thursday
MAX EFFORT
Shoulder press 1 rep max
WOD
For time:
"Grace"
30 Clean and Jerks 135/95lb
Everyone will have a counter for this WOD.
Post loads and times to comments......
20130101
Wednesday
HAPPY NEW YEAR!!!!!
What are your fitness goals for the new year??
MAX EFFORT
Back Squat 1 rep max
WOD
4 rounds for time of:
15 Kettlebell swings 70/55lb *
15 Grasshoppers**
*Kettlebell swings, repetitions are only completed when the wrist, shoulder, hips and knees are aligned while the head is 'through the hole'. No more of this bent arm swing when overhead. This is a new year, keep our standards high.
**Grasshoppers must be done with feet on top of a bumper plate. A repetition will go as so: Both shins must touch the opposite forearm, and toes must break the plane past the forearm not the knee. Demonstration to be done in class.
What are your fitness goals for the new year??
MAX EFFORT
Back Squat 1 rep max
WOD
4 rounds for time of:
15 Kettlebell swings 70/55lb *
15 Grasshoppers**
*Kettlebell swings, repetitions are only completed when the wrist, shoulder, hips and knees are aligned while the head is 'through the hole'. No more of this bent arm swing when overhead. This is a new year, keep our standards high.
**Grasshoppers must be done with feet on top of a bumper plate. A repetition will go as so: Both shins must touch the opposite forearm, and toes must break the plane past the forearm not the knee. Demonstration to be done in class.
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