Blog Archives

WOD 04/01/2015

3/31/2015

Warm Up / Positioning Drills: 3 Sets

10 second Quad Clean Position
10 second Standing Front Squat Position
10 second Front Squat Bottom Position
--------------------
Strength

Deadlifts - 5 x 5 reps E3M
----------------------
WOD: 10 Minute AMRAP

20 Alternating Front Rack Lunge 135/95 (Rx) 185/135 (Rx+) - 10 each leg

20 Russian KB Swings 70/53/ (Rx) - 97/70 (Rx+)
---------------
*Only if you have more than an hour of gym time to use.
Lift / Skill

20 Min EMOM -
Strict Press -Push Press - Push Jerk - Split Jerk - as heavy as possible
---------
Extra Credit / Accessory Work

Handstand Walks- 10 mins of practice

Muscle Ups 3 x 5-8 reps unbroken

400 Meter Farmer Carry (140 / 100 ) each bar. (Each bar...bare is about 50#'s.) We'll do these in the yard and just go back and forth.

WOD 03/31/2015

3/30/2015

Warm Up / Positioning Drills

10 Turkish Getups each side

then

3 Rounds of"Cindy" NFT

5 Pull ups
10 Push Ups
15 Air Squats

Strength

Bench Press 5 x 10 reps E3M
------------------
WOD:

3 Rounds fortime

Run 400 Meters
21 American KB Swings 53/35 (Rx) - 70/53 (Rx+)
12 Pull Ups (Rx) - 6 Bar Muscle Ups (Rx+)

There will be bonus/extra on the board for those with the time to put in.
------
Please watch the Youtube video below with Jeff Martone on the Turkish Get up.

WOD 03/30/2015

3/29/2015

Warm Up / Positioning Drills

w/ an emptybarbell 45/35

5 Min AMRAP -Not looking for a lot of reps - just perfection

10 Stiff Leg Deadlifts - to mid shin
10 Muscle Cleans
10 Front Squats
10 Push Press
10 Back Squats

Strength:

Back Squats 5 x 5 reps E3M - (every 3 Mins)
Shoot for around 75% of your 1 Rep
*This will be on a clock

WOD: 5 Rounds - As Fast As Possible

10 Burpees
15 Wall Balls 20/14

Rest exactly 3 Mins then: 5 Rounds - As Fast As Possible
5 Burpees
10 Wall Balls 20/14
----------
** You will need more than an hour in the gym to get to the below work.
Extra Credit / Accessory Work

1 x 400 MeterSled Pull 90/45
4 x 200 MeterSprints (rest 2 mins between efforts)

WOD 03/28/2015

3/27/2015

Class times at 8 and 9 AM
-------------------

WOD: 21 Minutes total (7 times at each station)
3 Partner Workout *- Rotation 1 min on each station

Station #1 10 Russian KB Swings + 10 Wall Balls 53/35
-- Max reps of couplet for entire minute
Station #2 Max Burpees for entire minute
Station #3 rest
Score = total reps
*This may be done as a two person team and the 3rd is just a ghost.

WOD 03/27/2015

3/26/2015

2015 CrossFit Open Workout 15.5

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 95 lb.
Women use 65 lb.
Scaled and Masters 55+ --- 65/45

Post time to comments and/or register and submit your results as part of the 2015 Reebok CrossFit Games Open.

Top male and top female will receive $2015.

For complete workout standards, video and scorecard click here.

Watch live coverage of Camille Leblanc-Bazinet, Annie Thorisdottir and Sam Briggs on Workout 15.5 on the CrossFit Games site.

"The Thruster" - [video]

WOD 03/25/2015

3/24/2015

Position Drills / Practice: 3 Sets w/barbell

3 Behind Neck Tall Power Jerks
3 Front Tall Power Jerks
3 Behind Neck Power Jerks
3 Power Jerks

Strength / Technique Work - 15 Min Cap

Build up to a Heavy-ish Split Jerk

--------------------
WOD: 15 Min AMRAP

5 Snatch 95/65(Rx) - 135/95 (Rx+)
5 Box Jump Overs 24/20 (Rx) - 30/24 (Rx+)

WOD 03/24/2015

3/23/2015

Warm Up: 3 Rounds NFT

5 Pull Ups
10 Push Ups
15 Air Squats
------------
Strength: Floor Press - 10 Mins to build up to a 3 RM
---------------

WOD: 50-40-30-20-10

Russian KB Swings
Double Unders

WOD 03/23/2014

3/22/2015

Position Drills / Stretches: 3 Sets

10 second Quad Clean Position
10 second Standing Front Squat Position
10 second Front Squat Bottom Position

Strength: 15 Minutes to find a - Front Squat 4 Rep Max

WOD: In 1minute

5 Thrusters + Max Burpees 95/65 (Rx) - 135/95 (Rx+)
rest 1 minute

*repeat 5 times

Finisher

1000 Meter Row
------

Post workout stretches/mobility - Yes...do these

WOD 03/21/2015

3/20/2015

Remember tomorrow...one class and one class only at 8 AM.

-------------------------------

For Time: 2 Person Partner Workout *
Run 200 Meters - together
100 Wall Balls 20/14 - total
Run 200 Meters - together
100 Russian KB Swings 53/35 - total
Run 200 Meters - together
50 Burpees - total
Run 200 Meters - together
50 Box Jumps 24/20 - total
Run 200 Meters - together
25 Clean and Jerks 135/95 - total
Run 200 Meters - together
25 Pull Ups - total
Run 200 Meters - together

Break up the reps between you however you like but you and your partner must complete the runs together.

*3 beginners may do it together if necessary

WOD 03/20/2015

3/19/2015

Workout 15.4

Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men clean 185 lb.
Women clean 125 lb.

Post reps completed to comments and/or register and submit your results as part of the 2015 Reebok CrossFit Games Open.

Top male and top female scores will receive $2015.

For complete workout standards, video and scorecard click here.

Watch live coverage of Josh Bridges and Scott Panchik on Workout 15.4 on the CrossFit Games site.

Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

Complete as many rounds and reps as possible in 8 minutes of:
10 push presses
10 cleans

Men push press 95 lb. and clean 115 lb.
Women push press 65 lb. and clean 75 lb.
Scaled Masters 55+
Men push press 65 lb. and clean 75 lb.
Women push press 45 lb. and clean 55 lb.

Masters 55+
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)

Complete as many reps as possible in 8 minutes of:
3 push presses
3 cleans
6 push presses
3 cleans
9 push presses
3 cleans
12 push presses
6 cleans
15 push presses
6 cleans
18 push presses
6 cleans
21 push presses
9 cleans
Etc., adding 3 reps to the push press each round, and 3 reps to the clean every 3 rounds.

Men push press 95 lb. and clean 115 lb.
Women push press 65 lb. and clean 75 lb.