04/30/13

Dyn WU + SHOULDER PREP
Strength: Shoulder press: 70%x3
                                       80%x3
                                       90%x3-5
WOD:

4 Rounds

200m run

10 Snatches (95/65)

15 Pull ups

20 Toes to Bar

*30 Burpee Buyout*

04/29/13

Dyn WU + hip opener
Strength: Back squat: 70% x3
                                 80% x3
                                 90%x3-5
WOD:

4 Rounds

10 Thrusters (95/65)

20 Walking lunges

5 Bar roll outs

04/26/2013

Dyn. WU+ shoulder prep
Strength: Bench press: 4 rounds: 
                                  A1. max rep 135/95
                                  A2. max rep pull ups *rest 2 mins between rounds
WOD:

17 Min AMRAP

6 Turkish Get Ups (3 per arm) (55/35)

8 Ring Dips

10 Ring Rows

04/25/13

warm up: row 250m
               10 ghd sit ups
               10 back extensions
               5 pull ups
               10 push ups
               10 lunges
               10 pvc pass throughs
               10 overhead squats
Strength: Deadlift: 65% x5
                            75% x5
                            85% x5-8
WOD:

400m Run

21 Wall balls

21 KBS

21 Toes to bar

400m Run

18 Wall balls

18 KBS

18 T2B

400m Run

15 Wall balls

15 KBS

15 T2B

04/24/13

Dynamic WU + hip prep
Strength: Back squat: 

65% x5

75% x5

85% x5-8

WOD:

12 Min AMRAP

8 Push Press (95/65)

6 OH Squat

10 Box Jumps

04/23/13

Dyn WU + shoulder prep
Strength: Strict shoulder press: 65% x5 
                                               75% x5
                                              85% x5-8
WOD:

4 Rounds

10 Snatch (95/65)

10 Hand Stand Push Up

30 Double Unders (90 single unders)

04/22/2013

Warm up: Dyn WU + hip/shoulder prep

Strength/WOD:
 Crossfit Totals: work to a PERFECT 1rm of the following:
A. BACK SQUAT
B. STRICT SHOULD PRESS
C. DEADLIFT

04/19/13

Warm up: fun

Strength: 15 minutes to build to 1 rep max snatch. Level 1- work on snatch technique and add weight

Wod:

4 min AMRAP
5 front squat (95/65)
10 bar hops

*rest 2 min

4 min AMRAP
5 snatch (95/65)
20 double unders

*rest 2 min

4 min AMRAP
10 hand release push ups
10 ring dips

04/18/13

Warm up: fun

Strength: EMOM 10 MINUTES
Even minutes (0, 2, 4, etc) 4 Deadlifts (145/115) @ tempo 1 sec up, 1 sec at top, 4 seconds down.
Odd minutes (1, 3, 5, etc) 2 cleans

Wod:
5 rounds
200m med ball run (20/14)
15 wall balls (20/14)
15 pull ups

Cool down: static stretching and shoulder mobility

04/17/13

Warm up: MSCFWU

Strength:
A. Back squat 5x5 @ 85%
B. 30 sec hand stand holds x5

Wod:10 min AMRAP
8 Thrusters 95/65
8 burpees
8 knees 2 elbows

04/16/13

warm up: dynamic & junkyard dogs

 

Strength: 180 sec FLRs

 

Wod:

50 dbl unders

40 flutter kicks

30 goblet squats 55/35

20 kb swings 55/35

10 hand stand push ups

20 kb swings

30 goblet squats

40 flutter kicks

50 double unders

04/15/13

This is a benchmark workout in which we will be repeating in 6 months. This will be a great way to track our progress!

Warm up: MSCFWU

Strength:
Row 500m for time x2

WOD:
"Nancy"
5 rounds
400m run
15 OH Squats (95/65)

Cool down: shoulder mobility with bands

04/12/13

Warm Up: Dynamic

Strength:

100m Prowler Push (w/ 55 or 35 lbs) x3

WOD:

Tabata (8 Total Rounds)
20 sec Air Squat
10 sec rest
20 sec Ring Dips
10 sec rest
20 sec Jumping Lunges
10 sec rest
20 sec Sit Ups
10 sec rest

4/11/13

Warm up: MSCFWU

Strength:
A. 4x10 good mornings (light)
B. 4x10 sumo deadlift high pull w/ kb (55/35)

WOD:

8 min AMRAP
10 hand release push ups
6 overhead squats (85/55)
2 wall walks

Cool down: 100 single unders @ slow to moderate pace

04/10/13

Warm Up: Fun

Strength:
A1. 3 Rope Climbs x3
A2. 12 GHD situps x3

WOD:

Run 400m
12 Hang Cleans (95/65)
12 KB Swings (55/35)
12 Goblet Lunges (55/35)
Run 400m
12 Hang Cleans
15 KB Swings
15 Goblet Lunges
Run 400m
12 Hang Cleans
18 KB Swings
18 Goblet Lunges

Cool Down: Static Stretching

L1 and L2 classes: 6, 7, 8:30, 12, 4, 5, 6, 7

4/09/13

Warm up: Dynamic
Strength:
A1. 60 second hollow hold x3
A2. AMRAP strict pullups x3
WOD:
12 min AMRAP
10 KB snatch - 5 per arm (55/35)
15 Ring Rows
20 Double unders
*scaled - 60 single unders
Cool Down: mobility with bands
Class times: 6, 7, 8:30 ,12, 4, 5, 6, 7

4/08/13

Warm Up: Stretch, dynamic
Strength and Skill: Front Squat 5-5-4-4-3-3-2-1

WOD:
5 Rounds
10 Cleans (95/65)
10 Box jumps
200m Run

We are no longer separating level 1 & 2 classes.  There will be 2 coaches during classes when needed.  There will be one coach focusing on level 1...which will be a scaled down version of level 2, and another coach for level 2.  Level 1 & 2 are welcome to attend any of our class times.

Class times:  6am, 7am, 8:30am, noon, 4pm, 5pm, 6pm, 7pm.  

4-5-13

4-5-13

Warm-Up:  Fun Friday warm-up

Strength: 3- 50 meter Prowler Pushes

Team W.O.D. =)

4-4-13

4-4-13

Level 1 & 2:

Warm-Up:  Dynamic, Shoulder stretches

W.O.D. 4 min AMRAP
              15 Thrusters (100/65)
              15 Chest to Bar Pull-ups
4 minute bonus for every 90 reps (rounds) completed.

*** Level 1 will scale weight to (75/45) and do regular pull-ups***
Class times:
Level 1: 6am, 9:30am, 4pm, 7pm
Level 2: 6am, 7am, 8:30am, noon, 4pm, 5pm, 6pm

4-3-13

Level 1:
Warm-up:  Introduce cleans or med ball cleans, Snatches.  Clean pull drills & Burgener

W.O.D.- 3 rounds
              Suicide drills (Rest 2 min. between each set)
              Rest 5 minutes
              8 min EMOM (every minute on the minute).
              2 cleans or medball cleans
              2 Snatches
             *Form over weight*
Immediately after emom, complete 100 sit-ups

Level 2:
Warm-Up: MSCFWU

W.O.D.- 3 rounds
              Suicide drills (Rest 2 min. b/t each)
              Rest 5 minutes
 You will pick a weight in-between 50% of your 1 rep max on cleans & snatches
              Perform Clean Drills & Burgener warm up with weight
              Move up to 70%
             10 min EMOM
               2 cleans
               2 snatches
Immediately after, complete 5x10 weighted G.H.D. sit-ups

Class Times:
Level 1 6am, 6pm
Level 2 6am, 7am, 8:30am, noon, 4, 5, 6

4-2-13

4/2/13

Level 1:

Warm Up: PVC Warm-Up, Shoulder stretching
                 3 Rounds:
                 10 dips
                 10 pull-ups (work on strict with a band)

W.O.D. 10 min AMRAP
              3 handstand push-up (modification)
              6 dips
              9 box jumps (20/18)
***Buy-in(optional)- 800 meter row***

Level 2:

Warm Up: PVC Warm-Up

Skill Work: Muscle-Up progression
                  3 Rounds:
                  Ring Rows
                  Reverse order transitions
                  Transition from toes

W.O.D. 15 min AMRAP
              3 handstand push-ups
              6 ring dips
              9 Box Jumps(24/20)
***Buy-in 1,000 meter row***
           

Class Times:
Level 1: 6am, 9:30am, 4pm, 7pm
Level 2: 6am, 7:00am, 8:30am, noon, 4pm, 5pm, 6pm