Blog Archives

05/31/2014

5/30/2014

Normal class times tomorrow...8, 9 and 10 AM.

Group warmup again for tomorrow. These have worked well this week. Please be on time for the class period you're coming to.
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WOD: 5 Rounds for time

5 Deadlifts 275/185
10 Box Jumps 24/20

rest 2 mins

4 Rounds for time

5 Deadlifts 185/135
10 Sit up 2 Stand Up

rest 2 mins

3 Rounds for time

5 Deadlifts 135/95
10 Ab Mat Sits w/ Med Ball 20/14 – ball hits ground behind head & ball hits in front of feet

There are two different ways to do sit up to stand up...some of you may not be able to do the rolling version we've done in the past. If not...I would bet you'll be able to do the anchored variety.

WOD 05/30/2014

5/29/2014

Group warmup:
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Skill Work – 15 Mins

Pistols or 1 Leg Squats onto a Box
3 Attempts to Max alternating – 20 Max attempt (10 each side)
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WOD: 10 Min AMRAP

5 Squat Cleans 135/95
15 Vertical KB Swings 70/53
30 Double Unders

rest 5 Mins

Then for time:

Run 400 Meters
Row 500 Meters
20 Burpee over Erg (rower)

WOD 05/28/2014

5/27/2014

Skill Work – 15 Mins

Handstand Holds or Hand Stand Walks

3 Attempts for distance
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WOD:

5 Min AMRAP:
30 Double Unders
15 Power Snatch 75/55

Rest 3 Mins

5 Min AMRAP:
30 Double Unders
15 Power Snatch

Rest 3 Mins

5 Min AMRAP:
30 Double Unders
15 Power Snatch

Score = Total reps

05/27/2014

5/26/2014

On a 10 Min clock do 10 Rounds of the Bear Complex.

With whatever time is left once you've completed the 10 rounds, Max Row for Calories

Start @ 00:00

10 Rounds of the below Barbell Complex

*5 Burpees immediately if you drop the bar

**"Tap and go"...once you pick up the bar, if it's more than a Tap and Go = 5 Burpees

“Bear Complex” 135/95

Power Clean
Front Squat
Push Press
Back Squat
Push Press (from the back)
Max Row after 10 Rounds completed

Stop 10:00

Rest 5 Mins then:

Starting @ 15:00

You have 10 minutes to complete 5 Rounds of the below triplet.
Whatever time is left on the clock...again, Max Row for Calories.

5 Rounds for time:

3 Burpees
6 Toe 2 Bar
9 Wall Balls 20/14
Max Row after 5 Rounds completed

Stop 25:00

Score = Total amount of Calories Rowed

Below is an example of 1 round of the Bear Complex.

WOD 05/26/2014

5/25/2014

Class times tomorrow...Memorial Day...8 and 9 AM only.
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“Murph”

For time:

Run 1 Mile
Then*
100 Pull Ups
200 Push Ups
300 Air Squats
Then
Run 1 Mile

*Exercises can be partitioned anyway you see fit.
Some of you may choose to cut everything in half.
For those that have never attempted "Murph" before, to give you an idea...40 minutes is a pretty decent time...without wearing a weight vest.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it 'Body Armor.' From here on it will be referred to as 'Murph' in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

First posted (on mainsite) 18 August 2005

05/24/2014

5/23/2014

Warmup: Please be on time. Lalo and I'll will lead you through a really thorough warmup based on what we did last weekend during the CF Gymnastics Trainer Course.
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WOD: 20 Min AMRAP

20 Russian Swings 70/53
20 Box Jumps
20 Burpees
20 Double Unders

You'll have 1 minute to grab some water at the end of the 20 minutes...then...

****Finisher...400 Meter Run for time

05/23/2014

5/22/2014

Warmup: 500 M Row, Russian KB swings...any mobility you need to do.

Any of you that missed last Friday's 1 Rep Max Conventional Deadlift...should do that instead today.
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Strength:

Sumo Deadlift 3 x 1 rep

Stiff Leg Deadlifts 3 x 6 reps
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Wod: "Jackie"

1000 Meter Row

50 Thrusters 45/35

30 Pull Ups

NO ONE...I REPEAT...NO ONE better drop a bare barbell tomorrow when you finish the thrusters.

05/21/2014

5/20/2014

Warmup: 500 M Row, Shoulder/OH prep
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Strength: Shoulder Press 3 x 1 rep

Pendlay Rows 3 x 5 reps

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WOD: "Isabel"

30 Snatch 135/95

Scaled loads 115/75
95/55

Check out Ben Smith owner/operator of CrossFit Krypton and CrossFit Games competitor and "Isabel."

WOD 05/20/2014

5/19/2014

Wod: "Barbara"

5 Rounds for time

(3 Min rest between each completed round)*

20 Pull Ups

30 Push Ups

40 Sit Ups

50 Squats

*Simply pay attention to the clock. Wait 3 minutes after finishing a round and begin the next round.

WOD 05/19/2014

5/18/2014

Warmup: 5 Min DU or Single Under practice... then 10 walking lunges each leg, 10 backward lunges each leg...then whatever squat and front rack mobility you need to do if any.
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Front Squat 3 x 1 rep

Good mornings 3 x 5 reps
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WOD - For time:

21-15-9
Deadlifts 185/95
Box Jumps 24/20