Vic Day

12:00 and 4:30 only
WOD: Just come have fun.

12/30/14

WOD:
Loredo
6 rounds for time of:
24 squats
24 push-ups
24 Lunges
Run 400 meters
35 min time cap

12/29/14

Strength: 1RM Back Squat(15-20min)

WOD: 5 Rounds
12 Deadlifts 115/85
9 Hang Snatches
6 Overhead Squats

12/26/14

Gym times 12, 4:30, 5:30
Strength 5x5 Pause Squat
WOD:10 min AMRAP
10 wall balls
30 dubs(3:1)

12/24/14

10 am class only:
WOD: 12 days of Christmas.

12/23/14

Strength:push press 6x3(build to heavy set)

WOD: AMRAP 20
20 BURPEE PULL UPS
RUN 400m

Class Schedule for this week

Monday-Normal
Tuesday-Normal
Wednesday-10:00am Class Only
Thrusday-Closed.
Friday- 12:00pm,4:30 and 5:30.
Saturday-Nornal

12/22/14

Strength: 1RM Snatch

WOD:
3 rounds
15 Front Squats 135/95
20 Box Jumps
Then, Row 750m.

12/19/14

Strength:5x5 Strict Press 75%

WOD:10,9,8....1
KBS 55/35
T2B

12/18/14

Strength:3 Rounds 

Right side plank-45sec

Left side plank 45 sec 

Reg. Plank-45 sec

WOD: For Time 

Row 5k 

12/15/14

Strength:Snatch Push Press 5x3(start with a moderate to light weight and climb)

Snatch Pull- 5x2 ( if you're  a beginner at snatching suggested percentages are 70%,75%,80%,85%x2 and if your pretty comfortable with snatch 85%, 90%,95%,100% and 105%

WOD: 8 min AMRAP
10 Goblet Lunges 55/35
10 Deficit Push ups 45/25

11/16/14

Strength:  12-15 min to build to 90%-95% for a heavy single

WOD-5 Rounds
Run 200m
8 Cleans 135/95
40 Double Unders
Rest 90 sec  after each Round

11/15/14

Strength: Snatch(power or Squat) 60%x3, 70%x3,75%x2,80x1,(85%1,)x2,90x1
WOD:
FOR AS LONG AS POSSIBLE
EMOM:
5 Lateral Burpees over bar
6 Thrusters 95/65
 7 Box Jumps
*if you don't get at least 5 rounds turn into a 10min AMRAP

11/12/14

0:00-5:00
25 Strict HSPU
5:00-15:00
"Karen"
150 Wallballs
15:00-20:00
Row 500m
20:00-Done.
Sprint 400m.
*score is total time*

12/11/14

Strength: Strict Press 4x10

WOD:7 min AMRAP
Ascending by 3s
3 6 9 12......
Clean and Jerk 95/95
BoxJumps

12/10/14

Strength: Snatch 7x2(build up to 85%)

WOD: 4 Rounds
400m Run
20 burpees
10 T2B

12/9/14

Strength:5x2 Back Squat@80%

WOD: 10 min AMRAP
12 Deadifts 155/115
30 Double Unders

12/8/14

Strength:Power Snatch+OHS
2 Rounds:
60%x3+3
70%x3+2
75%x2+2
80%x1+2

WOD
1000m row
8 rounds of Cindy
1000m row

20min cap......sorry about the tardy post.

12/5/14

Strength:Take 12 min to find a Heavy Power Snatch( No misses allowed, if you miss stop)
Power Snatch 5x2 @ 70% of Heavy single

WOD:
30 Thrusters 95/65
30 Bar Facing Burpees

12/4/14

WOD:
5  Rounds
Row 20 Cals
15 Box Jumps
12 Russian KBS 70/55

Rest 2 min between Rounds
*subtract rest from score*

12/3/14

Strength: Back Jerk 7x1( try to finish 5-10 higher than your 1RM overhead max)

WOD: 20 Min AMRAP
20 Power Clean 95/65
10 Push ups :)

12/2/14

Strength-Back Squat  5x3 @77%
WOD
3 Rounds
12 Goblet Lunges 55/35
15 Pull Ups
 Run 400m

12/1/14

Snatch Complex-
Snatch pull(pause @knee) + Power Snatch
5x3 @65%
WOD-
For Time
50 S20 135/95
*25 Dubs every time bar is dropped*

TIME CAP-8 min 

11/26/14

WOD
-Teams of 2:
Run 2400m  *switch every 400m and 15 Burpees before switch*

300 DUBS(3:1) *switch every 50 and 10 burpees before every switch*

 Row 150 Cals *switch every 15 Cals and wall sit until partner finishes*


Class Times for tomorrow-Noon,4:30 and 5:30

Going Up on a Tuesday

Strength:5x4 @75%Back Squat

WOD:8 min AMRAP 

5 Thruster 115/85

5 Pull ups 

11/24/14

Strength: 6x3 Snatch Complex
Snatch deadlift( pause at knee and hip) + snatch pull+ squat snatch 60-75%

WOD:5 Rounds
15 box jumps
12 hang cleans 135/95
9 T2b

11/21/14

Skill Work: 10-15 min to go over Kipping pull ups

WOD:DEATH BY:
 RUSSIAN KBS 70/55
*increase by 2 each min *

11/20/14

Strength: 6x3 Back Squat @82.5%

WOD: For Time
1-2-3-4-5-4-3-2-1
Wall Walks
*4 OHS (115/85) before each set of wall walks*

11/19/14

For Fun: For time:
Run 2 miles

WOD:3rounds
20 H.R Push ups
15 Deadlifts 185/135
20 sit ups (Rx+ GHDS )

11/18/14

Skill: Max set of kipping Pull ups

Strength: 1rm OverheadSquat(from rack)

WOD: 15- min Emom
1st- 13 Cal Row
2nd- 35 Double Unders
3rd- 30 sec  Max Thrusters (65/45)
Score with be total number of thrusters

11/17/14

Strength: 1rm snatch

WOD:10 mon AMRAP
10 burpee box jumps
5 squat cleans 155/115

11/14/14

Strength: Strict Press-
80%x Max unbroken
75%x Max unbroken
70%x Max unbroken
60%x Max unbroken
50%x Max unbroken
Rest at least 2-3 min between each set

WOD:
Run 800m
45 Thrusters 95/65
Run 400m

11/13/14

Strength: 7x2 Deadlift(Heavy as possible reps must be tng)

WOD: 15 min AMRAP
15 Push ups 
12 Deadlifts 135/95
9 Box Jumps

11/13/14

Strength: 5x5  Back squat start @75% and build

WOD 6 Rounds
15 Wall Balls
40 DU

11/11/14

Skill: Coach will give go over how to climb the rope for 10-15min

WOD: For Time

100 T2B 

25 min time cap 

11/10/14

Strength: 20-25 min to find 1rm clean.

WOD: "Anderson Test"
5 min AMRAP
Row 750
Then with reminding time AMRAP burpees over the rower(two foot take off is required for RX )

11/7/14

WOD:
0:00-10:00
For Time:
50 HSPU
10:00-20:00
3 Rounds
Row 300
12 Pull Ups
20:00-????
"Griff"
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

* score is time it took to complete griff*

11/5/14

Strength: Front Squat 4x3 @80%

WOD: 4min AMRAP x3
7 kbs 55/35
5 burpees
Rest  2 between Rounds

11/5/14

Strength: 5x2 Power Clean  @70%( if it's feeling light it ok to go up)
WOD:30-20-10
Wall Balls 20/14
Deadlifts 185/135
* the goal for this WOD is to go unbroken*
Just a reminder if you want to do the JAAL let a coach  know, speak up soon or forever hold your peace.

11/4/14

Strength: 5x5 Push Press (build to a heavy set)

WOD:18 min AMRAP
12 S2O 115/75
40 DU
9 T2B

If you want to compete in the JAAL Saturday let me know...check the JAAL Facebook for the events

11/3/14

Strength:
5 min EMOM
1 squat clean @75%
Rest 1 min
5 min EMOM
1 squat clean@80%
Rest 1 min
5 min  EMOM
1 squat clean@85%

WOD:21-15-9
Back Squats ( @bodyweight)* from Rack or Floor*
*Run 400m AFTER each set*

10/31/14

WOD: “Halloween”
31 min AMRAP 
31 Box Jumps, 24/20
31 CTB
31 KBS, 55/35
31 FR Step Out Lunge, 95/65
31 Sit ups31 WB, 20/14
31 Burpees

31 Snatches 95/65
31 Calorie Row

10/30/14

Strength:Pause Front squat(3sec) 5x3 start @70% and build

WOD: 10 ROUNDS
5 Thrusters RX (95/65) RX+(135/95)
100m run.

10/29/14

Strength:15-20 to find a heavy Triple  Hang Power Clean

2 ROUNDS
48 Cal Row
24 Burpees over the rower( must be two foot takeoff for RX)
12 Deadlift 135/95

14 min TIME CAP.

10/28/14

Skill:50-40-30-20 DU
         25-15-10-5 T2B
TIME CAP:10min

WOD:"Karen"
For time:
150 wall balls 20/14
Every time ball is dropped complete 10 box jumps

10/27/14

Strength: Clean 6x2 @ 80%

WOD:22min AMRAP
400m Bumper Carry 90lbs/50lbs
15  Deficit Push Ups 45s/25s
8 OH Lunges. 45/25

10/24/14

Strength: Strict Press 5x5 @70% and build

WOD: 3 Rounds
Run 600
12 strict HSPU

10/23/14

Strength:5x3 Pause Front Squat(5 sec pause)
WOD: 5 Rounds
Emo3m
Row 18 Cals
8 Hang Snatches 95/65
* score is total time  it took to comeplete  each round*

10/22/14

Strength: Hi-Hang Power Clean 5x2@65%-70%
WOD:4 Rounds
12 Russian KBS  55/35
15 Burpees

10/21/14

Skill:25+4-6 T2B(increase number of T2B by at least one from last week)

WOD:3 Rounds
21-15-9
Wall Balls
H.R. Push ups
Deadlift 185/135
Rest 3min between Rounds( Score will not include rest)

10/20/14

Strength: 5x3 Clean @75% with a pause at the the knee
WOD:12min AMRAP
10 Thrusters 95/65
12 Box Jumps

10/17/15

Strength:5x5 Pause Front Squat @ 80% of 3rm (3sec count)

WOD: Death by Air Squat :)

10/15/14

WOD: 25min AMRAP
Row 200m
Rest 45 sec

10/15/14

Strength: Hang Power Clean 5x3 @70% ( no starfish allowed at this party)
WOD:16 min EMOM
1st-13 Box Jumps
2nd- Max Unbroken KBS 55/35
*score is total kbs*

http://www.crossfitcreature.com/articles/2014/7/23/cheating-in-crossfit

#wodwithintegrity

10/14/14

Skill: 10 EMOM
20DU (3:1)+3-6 T2B( pick a number and stick with it the whole time)

WOD:
Run 800
 20 wall balls
Run  400
30 wall balls
Run  200
40 wall balls. 20/14

10/13/14

Strength:Clean Complex
Clean deadlift to knee+Clean Pull+Squat Clean 7x1@70%
WOD: 8min AMRAP
8 Push press 95/65
5 Lateral Burpees over bar

10/10/14

WOD:21-18-15-12-9-6-3
Cleans 135/95( squat)
Pull ups

10/8/14

WOD- 10 Rounds
Row 250m
Rest 2 min between intervals

10/8/14

Strength:3RM Front Squat

WOD: 5 rounds
200m Run
18 Burpee box jump overs 24/20
12 Goblet Lunges 75/55
25  min Time Cap

10/7/14

Skill:for 10-15 min  we're going to go over T2B...how to, tips for efficiency, etc.

15 min AMRAP
30 DU 3:1
15 Sit Ups
5 Strict HSPU

10/4/14

Strengh: 15-20 to find 1rm Clean
WOD- For Time
Row 2k

10/3/14

Strength: Push press 6x2

WOD: 12 min AMRAP
12 cal Airdyne
10 Thrusters 95/65

10/2/14

WOD:Row 30 sec on 30sec off for 25 min
                                Or
                       Run 2.5 miles

10/1/14

Strength: Take 15 min to build to a heavy set of ;1 snatch  pull+1 snatch(squat)+1 Hang snatch(squat)
WOD:
60 cal row
50 wall balls
40 Box Jumps
30 CTB
20  KBS 70/55
10 Wall Walks

9/30/14

WOD:8 Rounds
200m Run
7 Deadlifts
8 Bar Facing Burpees
*60 sec rest between rounds*

9/29/14

Front Squat- 5x5 @75%

WOD:"Macho Man"

On the minute for as long as possible:

3 Power Cleans
3 Front Squats
3 Jerks
Dudes:  135
Chicks:  95

9/24/14

Strength:7x2 Power Snatch

WOD: Run 20 min at moderate pace

9/24/14

Strength:5x3 Back Squat @85%

WOD:21-15-9
Thrusters 95/65
Box Jump Overs 24/20
7 min time cap

9/23/14

WOD: "Bruni"
27 min AMRAP
27 cal row
27 wall balls
27 Burpees
27 T2B
1 Bar muscle up( sc: 3 Chest to bar pulls or 5 pull-ups)
HAPPY BIRTHDAY CHRISSY!!!

9/22/14

Strength: 15 min to find 1RM strict press

3 Rounds
800m Run
13 Power Cleans  155/115

9/19/14

Strength:Thruster 6x2
WOD: 10-8-7-6-5-4-3-2-1
Thrusters 95/65
GHD  Sit-ups

9/17/14

Strength/Skill-Snatch 5x3
Snatch Pull  3x3

WOD:50 Kbs55/35
           50 DU
           30 Kbs
           30 DU
           20 Kbs
           20 DU
*Goal is unbroken on Kbs

9/17/14

Back Squat 4x7 @ 75%
WOD:
"Jerry"
For time:
Run 1 mile
Row 2K
Run 1 mile

9/16/14

Strength: Strict Press 6x3 @80%
WOD: 15 min AMRAP
5 S20 115/75
10 Deadlifts
15 Box jumps

9/15/14

Strength/Skill : 5 sets of 1 Full Clean+ 1 Hang Full Clean + 1 Jerk

12 min to build to a Heavy Back Squat Double


WOD: 25 Burpees
           800 m Run
            25 Burpees
         

9/12/14

Back Squat- 5x5 start at 70% and climb

WOD: 4 Rounds
20 wall balls 20/14
20 med ball lunges
400m Run while holding med ball

9/11/14

Metcon

Metcon (3 Rounds for distance)

3 RFD:
8 Minutes Max Distance Row
Rest 4 Minutes
 *score is total distance traveled*

9/10/14

Fun stuff: 7x100m sprints 15sec rest
WOD: 20 min AMRAP
15 Box Jumps
12 Push Press  115/85
 6 CTB.

9/9/14

Conditioning: Run 2 miles at moderate pace

WOD- 25-20-15-10.
Back squat 95/65
*30 double Unders in after each set.( so you will finish on DU)

9/8/14

Strength: Tempo Strict Press 5x4 75% *5 sec negative*
WOD: 12 min emom:
           5 T2B
           6 Russian KBS (55/35)
           7 Buprees.
  After last set on  top of the next minute complete a max unbroken set of wall balls(20/14) that will be your score.

9/5/14

:((((((

9/4/14

Strength: 5x4 strict press  @ 75%
WOD:w/partner
Row 3k * switch  every 250*
Then run 2 miles
*switch every 400m*

9/3/14

Back Squat 3x3 @ 85%

5 Rounds
3 min AMRAP
2 Hang Cleans 135/95
3 Front Squats
4 Front Rack Lunges
5 Box Jumps
Rest 1 min between Rounds

Fun. Stuff:  Air dyne Max Effort for  4 min

9/2/14

Strength-Tempo Strict Press 5x5 @ 70% *3 sec negative*

WOD-4 rounds
          20 cal row
          10  HSPU

Fun stuff(optional):Row 500x5 3min rest in between intervals
                   

9/1/15

Monday-Only running 1 class at 10 a.m.

8/25/14-8/28/14

Monday:
Benchmark: For Time-50 T2B *5min time cap
Strength:Strict Press 5x5@70%
WOD- On a 12 min Running Clock.
1 min max- Deficit Push ups 45s/25s
1 min max - Back squat 95/65
2 min max-Deficit Push ups
2 min max -Back squat
3 min max-Deficit Push ups
3 min max -Back squat * total number of reps is score.

Tuesday: Strength/skill: 10 min Emom- 2 Cleans @ 70%*Drop and reset*
WOD:  8 Rounds for time
           14 KBS Snatches 55/35
           30 DU(3:1)
* Alt arms after each round


Wednesday:20min AMRAP:
12 S2O (115/75)
10  OH Lunges
800m run
Fun Stuff(optional): Air dyne: 15 min
30 sec on 30 sec off

Thursday:Warm up-15 min of Mobility
WOD- 2 Rounds not for Time.
Run 800m
50 air squats
Row 1500m
30 Russian KBS 70/55
Air Dyne 5 min at Moderate Pace
20 GHDS

Friday- :))))

7/22/14

 2 rounds of MSCF Warm Up
"Karabell"
10 Rounds
 3 Snatches 135/95
15 Wall Balls
20min time cap

7/21/14

Strength: 6x2 Split Jerk

WOD:3 Rounds
          25 cal row
          15 Kbs 70/55

7/20/14

WOD: 10 to 1 front squats 155/115
* 30 double Unders between rounds (3:1)

Fun stuff: 4x400 run on every 3rd min

7/19/14

Strength: 15 min to find  1rm  strict press
WOD
10 rounds of:
5 pull-ups
10push ups
15 air squats
Rest 3 min
21-15-9
Deadlift 205/135
Box Jump overs 24/20

7/18/14

Strength:25min to find 1RM Back Squat

WOD:8 min Amrap
Run 100m
10 Burpees

7/15/14

Good mornings:3x8
WOD:14 EMOM
1st-30 Sec Air Dyne Sprint
2nd-7 unbroken Thursters 115/75
         
         

7/14/14

WOD:5000m Row
*ot2m get off erg and complete 10 sit-ups*

7/13/14

Strength/skill: 2 clean pulls+1 full clean build to a heavy set with good form
WOD:8 min AMRAP
5 T2B
20 Double Unders
5 burpees
         

7/12/14

WOD: For Time
     Row 500m
Rest 10min....then

 Strict Press Biathlon800m Run
21 Unbroken* Strict Press, 95/65
800m Run
18 Unbroken* Strict Press, 95/65
800m Run
15 Unbroken* Strict Press, 95:65

*200m Run penalty must be completed any time the strict press is broken.

7/11/14

WOD: 15 AMRAP
           12 Box Jumps 24/20
           10 Wall Balls 20/14
Strength: Pause Back Squat 5x4 *3sec count(build to a heavy set)

7/8/14

WOD: 70 Pull ups
  70 kbs 55/35
  70 Double Unders(3:1)
  70Air squats
   1200m Run
*35 min Time cap
     

7/7/14

Strength: 5x3 Clean(Squat )* drop and reset *moderate to light load focus on technique

WOD :4 Rounnds
       21 sit ups
        15 hand release Push ups
         9 Overhead squats 115/85

1. 
   

7/6/14

5x2 deadlift @. 85%
WOD:16 emom
   200m row
    8 goblet lunges 70/55

7/5/14

Strength: Strict Press  6x3 @80%
WOD: "Isabel"
For Time 30 snatches 135/95 Time Cap 12:00

8/1/14

* Good job showing up on the running day guys..........
WOD: @0:00-21-15-9
                Wall Balls
                 Pull Ups
            @:10:00 21-15-9
                Wall Balls
                Box jumps
             @20:00 21-15-9
                Wall balls
                Burpees
              @30:00 21-15-9
               Wall balls
               Row Calories
               
   

7/31/14

Skill: 12 min emom
    1st- 6 -8 Pistols
     2nd 25 sec handstand hold
WOD:For Time:
Run 1 mile
Rest 5 min
Run 800m
Rest 3 min
Run 400m
Rest 2 min
Run 200m
* Rest is not included in total score....and stay off the sidewalks

7/29/14

Strength: 5x5 Strict Press @75%
WOD:  12 min AMRAP
        Climb the ladder
      1 Thruster
      2 T2B
      2 Thrusters
      4 T2B
      4 Thrusters
      6 T2B
       ..........
   
   
     
         

7/29/14

Strength/Skill:2 Hang Clean Pulls+ 1 Hang Clean build to heavy set without gross form .(20-25min)

WOD: Row 1k(Max effort)

7/28/14

Warm up: Dynamic
Strength: Back Squat 6x3 @ 80%
WOD :100 Air Squats
              80  Sit ups
              60 Push ups
              50 Air squats
              40 Sit ups
              30 Push ups
              25 Air Squats
              20 Sit ups
              15 Pusg ups
             
             
             
           

7/25/14

WOD: Row 2k
           200 Double Unders (2:1)
           2 mile Run

7/24/14

Strength:Deadlift 8x3 @80%
WOD:500m Row
          30 Thrusters 95/65
          500m Row

7/23/14

Strength:Strict Press 60%x5 65%x5  70%x5 75%xAMRAP
WOD: For Time:100 Burpees :)

7/22/14

Strength/Skill:Hang Power Clean 5x3(  light weight)
WOD: Complete as many reps as possible.
1 min Max Snatches 95/65
Rest 1 min
2 min max Clean &Jerk 135/95
Rest 1 min
3 min max T2B

7/21/14

Strength: Back Squat 6x4 @75%
WOD: 3 Rounds
          20 Wall Ball Shots 20/14
          25 Box Jumps 24/20

7/18/14

Strength: 5x5 Front Squat start @70%and climb
WOD:5 rounds
         20 double Unders  (3:1)
          12 OH head plate lunges 45/25
           8 HSPU
         
         

7/17/14

Conditioning: 8 rounds:Air dyne 1 min on 1 min off 

WOD: 12 min Amrap 

            10 burpee box jumps overs 

             10 wall balls 

              10 T2B

7/16/14

Strength:20 min to find 1rm Deadlift( no cat back allowed)
 WOD:4 rounds
           Sprint 200m
           12 kbs 70/55
           Rest 1 min between rounds

7/15/14

Strength: 1rm Shoulder press (15 min)
WOD:14 min EMOM
1st -5 snatches 95/65
2nd- 40 sec max cal row
* score is total Cals
   

7/14/14

Strength:20 min to find 1rm Back squat
WOD: "Jackie"
          1000m
          50 thrusters 45lbs
          30 pull ups
            14 min time cap
* DONT DROP THE BAR *

6/11/13

Warm up:MSCF

WOD
@ 0:00
    21-15-9
    Burpees
   Pull ups
@10:00
     21-15-9
    Burpees
    OHS 95/65
@20:00
  21-15-9
Burpees
  Kbs 55/35
* keep time of each 21-15-9 and add total time
 

7/10/14

Warm up: dynamic
WOD: Run 800m x 4
             Rest 3 min

7/9/14

Strength: Find 20RM Front Sqaut *a good goal to go for this on  is about 60%-67%...... Hit some warm up sets and then go for it ...probably  will only have enough gas in the tank for one attempt .

WOD:4 round s

        50 Air squats

        30 sit ups 

        20  Deficit push ups.  45s/25s *chest touches ground *

7/8/14

Strength: Strict Press- 5x3 (70-85%)

WOD: 12 AMRAP
           5 rounds
           10 S2OH 135/95
           30 DU (3:1)
          Then with remaining time  AMRAP T2B
     * Score is total T2B

7/7/14

Warm up :2 rounds not for time
 500m row or 400 run
15 GHDSU
15 Hip Extensions
10 Strict Pull ups
10 Push ups or Strict Ring Dips
10 Lunges
10 PVC Pass Throughs
10 PVC OHS
WOD: "Kelly"
           Run 400m
           30 Wall balls 20/14
           30 box jumps- Have to jump

7/3/14

15-20 of mobility

WOD: 4 rounds
   20 Russian swings 70/55
   30 double Unders

6/2/14

Strength: 5x3 Back Squat (heavy)
 WOD: 13 min AMRAP
             8 Burpees over the bar
            10 Deadlift 135/95
             12 Box Jumps 24/20-Games standard
*On Friday we are only running one class at 10 a.m. And closed on Saturday

7/1/14

Strength: 6x3 Split Jerk (moderate)
For Time:Run 800
                50 hand release push ups
                Run 800
               

6/30/14

WOD:20 Emom
             1st  7 CTB pull ups
              2nd 13 Med ball Cleans 20/14
                    Rest 5
              16 min Emom
              1st 150m Row
               2nd 40 sec max med ball sit-ups
*score is total number of med ball sit ups

6/27/14

Strength:5x5 Back squat
WOD:  10 min AMRAP
10 OHS 95/65
15 Toes to bar
20 box jumps

6/26/14

For the first 20 min of class do any kind of  mobility you would like.
WOD:  20 min AMRAP:
               Row  100m
               Rest 20 sec
*Score is total  intervals rowed

10/25/14

Conditioning: 12 min Emom:1st 12kbs 55/35
                                               2nd 35 sec Airdyne Sprint
WOD:100 Double Unders
           30 Cleans 115/85
           800m Run (if raining during class row 1000m)

6/24/14

Warm up:Dynamic/Burgener warmup
Strength- Hang Snatch 5x3(light)


     WOD- 15-12-9-6-3
                 Strict Pull ups
                  Deadlift 245/155

6/22/13

Warm up Dynamic/Front Rack & Hip Mobility
Strength: Take 20-25 min to establish a 1RM Front Squat
 WOD- 2 min Max Cal Row
                  Rest 1 min
             AMRAP 8 min
                 10Wall Balls
                 10  Burpees
                    Rest  1 min
            2  min Max Cal Row
 *Push for max effort on all 3 parts....WOD will be scored in two parts Total Cals rowed and Rounds Completed.

6/20/14

Strength: Build to a heavy set of 1 clean +3 front squats
WOD:For Time
           50 HSPU-25 double Unders on the top of every Min

6/19/14

WOD:Row 1000x4 rest 3min between
Then....Get  supple with your coach
* score is your slowest 1k

6/18/14

Man Test-3 Rounds
 30sec Amrap Strict Press
30sec Bar hold over head  45lbs

WOD:Run1200m
21 back squats
Run 800m
18 Thrusters
Run 400m
15 Overhead squats
Barbell 95/65
*if you want to RX this workout do not run on the sidewalk

6/17/14

Strength: Snatch pull  5x4(moderate )

WOD:4 Rounds
          20 kbs 70/55
          10 T2B

6/16/14

Strength:3x3 Front squat start at 85% and climb
WOD :40-30-20-10
          Wall balls 20/14
          Box jumps. 24//20

6/13/14

Strength: 5x3 Deadlift (heavy)

WOD: 21-15-9
           Snatch 95/65
           Pull ups

6/12/14

WOD: Death by shuttle run
Then ....with reminder of class time mobilize
 

6/11/14

Strength:Snatch Balance 5x3

WOD:For Time: 30 Bear Complexes  Rx 135/95
                                                             Scaled 95/65

6/10/14

Skill work: 10 min EMOM
               1st:Pros-50 double Unders
                  Joes-30 double Unders
                  Scaled-45 sec single Unders
                 2nd:2 Turkish Get ups 55/35
WOD: 3 RFT
           15 Box Jumps - Games Standard
           12 Russian Swings 55/35
            9 T2B
 

6/9/14

Strength: Front Squat 4x5 @85%
               WOD: 20 min AMRAP
                          100m run
                           12 S2OH 115/75
                           8 Front rack lunges

6/5/14

WOD: 20 min emom
           1st 10 push ups
            2nd 30 sec Air dyne Sprint

6/5/14

Strength:Push Press 4x6( moderate )

WOD:1000m row
           50 DU
           40 Wall Balls 20/14
           30 Snatches 95/65
           20 T2B
           10 HSPU (Rx for men is Strict)
         

6/4/14

Strength: Pause Overheadsquat 5x3 @60%

WOD: 10 min AMRAP
          10 Bupees
          10 KBS 70/55
         

6/3/14

Skill Work: 12 Emom
                  1st 8 pistols
                   2nd 40 sec plank

WOD: 4 Rounds
        Run 400m
        10 Deadlifts 225/135
        15 box jumps

6/2/14

Strength: Front Squat 3x5 @ 80%


WOD: "FRAN"
Time Cap:10 min.

5/30/14

 WOD: Tabata Push ups
          rest 1 min
          Tabata Air squats
          rest 1 min
          Tabata sit ups
*Score total reps*

5/29/14

Goat Training: Practice any weakness you have for 10 min.

Skill Work:5 min to complete flight simulator RX:10-20-30-40-50-40-30-20-10
                                                                       Scaled: 5-10-15-20-25-20-15-10-5

WOD: 12 min AMRAP
          12 KBS 55/35
           9   Box Jumps 24/20
           6 Toes 2 Bar

5/27/14

Strength:  Deadlift 7x2 (Heavy)

WOD: 20 min EMOM
         1st 15 unbroken wall balls shots(scale number of wall balls if needed) 20/14
         2nd 3 Clean and Jerks 135/95

5/27/14

STRENGTH: 3x8 Front Squat @ 70%


WOD: "Anderson Test"
          5 min AMRAP
            Row 750m
           Max burpees over the rower with remaining time.
            " You gotta tell your body just shut up and go" - Rich Froning.
      

5/23/14

Skill Work: Pick any weakness you have and practice for 10 min


WOD: Row 5k
         30 min time cap.

5/22/14

Strength:15 min to find 1rm front squat

WOD: 3 rounds
           200m run
          40 air  squats
          30 sit ups
          10 HSPU
         *ALL OUT SPRINT *
          

        

5/21/14

WOD:20 min EMOM
30 sec Double Unders
30 sec max KBS 55/35
*score will be total number of kbs

*MOBILITY* for 20 min with coach

5/20/14

SKILL WORK: 15 MIN Bar Muscle Up Progression

WOD: 12 min AMRAP
           10 Burpees over the bar (two foot take off)
           5 squat clean to thrusters (115/85)

5/19/14

STRENGTH: Find 1rm Overhead Squat

WOD: "Kelly"
         Five Rounds for time of:
         Run 400 meters
         30 box jumps 24/20
         30 wall ball shots 20/14
        
        

          
          
         

5/16/14

Strength: 5x3 Snatch Deadlift

WOD: 3 min Amrapx3
           10 overhead squat
           5 Toes to Bar
         Rest 1 min between sets

5/15/14

SKILL WORK: 12 EMOM
                       1st 3 to 5 HSPU
                       2nd 30 sec Double unders( must practice your double unders)
WOD: For Time:
          Run 2 miles
          Then
           50 Burpees

5/14/14

STRENGTH:5x3x1+2 Power Snatch and Overhead Squat(Across)


WOD:21-15-12-9-6-3
          CTB Pull Ups
           Goblet Lunges (70/55)

May 13, 2014

Conditioning: 10Min EMOM

   1st - Row 18/15 Calories
   2nd- 12 Burpees


WOD: AMRAP 7

6 Cleans (155/115)
10 Box Jump Overs

05/12/14

Strength: Snatch work
WOD:
25-20-15-10-5
10-20-30-40-50
Thrusters
Double Unders

4/30/2014

warm up:
3 rounds
row 200m
15 plate ground to OH(45/25)

Strength:
press
40%x5
50%x5
60%x5

wod:
4 rounds:
25 double unders
15 kbs(55//35)
then, run 400m
then,
4 rounds
20 sit ups
10 hand release push ups.

4/29/2014

warm up: swimming in the parking lot

strenth/skill:
10min emom
odd: 150m row
even: 2 turkish get ups

wod:
for time:
40 wall balls(20/14)
30 burpee box jumps(24/20)
20 hang power cleans (135/95)
30 burpee box jumps
40 wall balls
**20 minute time cap**

4/23/2014

warm up: speed hurdle

strength:
Press:
75%x5
85%x3
95%x1-3

wod:
on a 15 min running clock,
100 double unders
then,
AMRAP with remaining time
3 hang power clean(135/95)
6 push jerk
9 burpees over bar

4/22/2014

warm up: speed hurdles

strenth/skill:
10min emom:
odd: 5 hang squat clean(115/75)
even: 45sec amrap double unders

wod:
3 rounds:
15 knees to elbows
15 box jump overs(24/20)

week of 4/14-4/18/2014

tuesday:

warm up: speed ladder

strength/skill:
10 min emom: odd: 5 hang squat clean (95/65)
                     even: 30sec max dist. hs walk(
                            sc: 30 sec hs hold

wod: For time:
         Run 200m
         25 thrusters (95/65)
         25 burpees over bar

Wednesday: 
warm up: dynamic

strength: Press
      70%x3
     80%x3
      90%x3-5

wod: 7 rounds:
        3 front rolls
        5 wall climbs
        7 toes to bar
        9 box jumps

Thursday: 
warm up:
speed hurdles
+
hip/shoulder mobility

strength:
4 sets of
1 snatch push press+1 snatch balance+2 OHS

wod:
"rowling"
10 rounds of 100m row, attempting to make the rower stop right on 100m, the penalty for going over/under is the # of meters you went over or under x's 10 in double unders

Friday: 
warm up: dynamic

strength:
deadlift
70%3
80%x3
90%x3-5

wod:
5 rounds:
10 kb clean and jerk (5/arm)
20 sit ups
40 walking lunges

4/14/14

warm up: dynamic+ hip/ankle mobility

strength:
back squat: 70%x3
                  80%x3
                 90%x3-5

wod:
3 rounds:
25 kbs (55/35)
200m KB run
25 hand release push ups

4/10/14

warm up: dynamic
strength: squat clean 60%x4
                               65%x4
                               70% 4x2

wod: 5x500m row
   rest 2 mins between

3/25/2014

warm up: dynamic

strength/skill: teams of 2:
        10 min emom:
    odd: max effort row
   even: max effort plank hold

wod: 3 rounds:
  3 min amrap:
  10 kbs(??)
  10 burpees
*rest 2 mins between rounds*
*score is your worst round*

3/24/14

warn up: dynamic

strength: 10 min emom:
    5 hang squat cleans(95/65)+5 burpees over bar

wod: 20min amrap
       10 push press (115/75)
       10 kbs (55/35)
       10 box jumps (24/20)

3/18/14

warm up: 2 rounds

              run 200m 

             10 squats

             10 push ups

strength/skill: 

14min emom

odd: row 150m

even: 12 unbroken wall balls(20/14)

wod: 75 double unders 

         10 strict press(115/75)

         15 ohs

         20 push press

         25 front squats 

         30 push jerks

         35 back squats 

3/17/14

warm up: dynamic+ hip/shoulder mob.

strength: 1rm clean and jerk (15mins)
             1rm snatch (15mins)

wod: 8 rounds:
        20sec max rep thrusters (65/45)
        10 rest