WOD

Tuesday, January 29, 2013

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Tuesday, January 29, 20 13
Skill Work: Squat Therapy, OHS skill work
4 Individual Rounds:
Max Reps of Overhead Squat (95lbs/65lbs)
*Immediately transition to D.U.s*
Max Reps of Double Unders
3 min rest…
*Record reps of each round.
Enjoy,
Tom D.
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Monday, January 28, 2013

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“Clean and Jerk Skill Work”

*Spend time working on technique and working up to the weight you plan to use in the WOD. If can’t do the first 7 reps with good technique and no rest, it is too heavy*

12 AMRAP

Clean and Jerks (135/95)
12 Chest to Bar Pullups

Enjoy,
Tom D.

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Friday, January 25, 2013

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“Time to pay the man”

20 minute ladder:

20 Stepping Lunges (select your pain-DB, BB, Sandbag.. etc)
20 Russian Side twist
then
2, 4, 6, 8, 10, 12, 14.. etc..
C2B Pull-ups
HSPU

*Athletes will complete 20 stepping lunges, 20 Russian side twists followed by 2 C2B & 2 HSPU. Then 20 stepping lunges, 20 Russian side twist followed by 4 C2B & 4 HSPU.. etc..*

Cheers.

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Thursday, January 24, 2013

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“Embrace the freakin SUCK!!!”

4 Rounds of:
5 High Hang Power Cleans, 5 Low Hang Power Clean, 5 Power Cleans (135/95)
400 meter run or 400 meter Row or 2min on the AirDyne
2 minute rest

Cheers! ;-)

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Wednesday, January 23, 2013

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“Size Matters… Get Swole!”
Strength: Bench Press 6, 4, 4 @ 75%, 80%, 85%

10 min AMRAP / Partner WOD

Partner 1 Rows 200 meters
Partner 2 Max Dumbbell Floor Press
**Alternating**

Cheers!

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Tuesday, January 22, 2013

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Strength: Front Squats, 6, 4, 4 @ 75, 80, 85%

“The Smoke Man”
21, 15, 9,
Dumbbell Thrusters
T2B
Box-Jumps (24/20)

Cheers!

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Friday, January 18, 2013

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Strength: Deadlift, 6,4,4 @ 75, 80, 85%

Run 400m
21 Deadlifts (185/95)
21 Handstand Pushups (6 Wall Walks)
Run 400m
15 Deadlifts
15 Handstand Pushups (4 Wall Walks)
400m Run
9 Deadlifts
9 Handstand Pushups (2 Wall Walks)

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Thursday, January 17, 2013

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“Josh”

21 OHS (95/65)

42 Pull-ups

15 OHS

30 Pull-ups

9 OHS

18 Pull-ups

 

< 3 Mos:

7 Rounds for time:

6 Goblet squats

10 Ring rows

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Wednesday, January 16, 2013

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“Annie’s Amped It Up”
50-40-30-20-10, then
10-20-30-40-50
Double Unders (2:1)
Ab-mat situps

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Tuesday, January 15, 2013

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Strength: Strict Press, 6,4,4 @ 75, 80, 85%

4 Min Clock: 500 M Row, then max reps of Push Press (105#/75#), 2 Min Rest

4 Min Clock: 25 Burpees, then max reps of Push Press, 2 Min Rest

4 min Clock: 50 Box Jumps (20”)*, then max reps of Push Press

 

< 3 Mos:

Scale weight for push presses (use dumb bells as necessary).  Scale box jumps to 30, height as necessary.

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Monday, January 14, 2013

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This is a CrossFit Benchmark  Log you Results on the whiteboard  LOOK UP

The Chief

Max rounds in 3 minutes of:
3 Power cleans (135/95)
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

< 3 Mos:

Scale weight for power cleans (use dumb bells as necessary).

 

 

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Friday, January 11, 2013

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Skill work: Clean and jerk

Every minute on the minute for five minutes: 3 clean and jerks (155/105)

Every minute on the minute for four minutes:  5 clean and jerks (135/95)

Every minute on the minute for three minutes: 7 clean and jerks (95/65)

Every minute on the minute for two minutes: 9 clean and jerks (75/45)

< 3 Mos:

Scale the weight.  Replace jerks with push press.  Use dumb bells as necessary.

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Thursday, January 10, 2013

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Strength: Front Squat 8,6,6 @ 70, 75, 80%

For Time:

7 Front Squats (95/65),

5 Ring Push Ups,

7 Front Squats

10 Ring Push Ups

7 Front Squats

15 Ring Push Ups

7 Front Squats

20 Ring Push Ups

7 Front Squats

15 Ring Push Ups

7 Front Squats

10 Ring Push Ups

7 Front Squats

5 Ring Push Ups

 

< 3 Mos:

Sub goblet squats for front squats, standard or elevated push-ups for ring push-ups.  Once reach 15 ring push ups go back “down” the ladder (skip 7 front squats, 20 ring push ups).

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Wednesday, January 9, 2013

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Partner WOD:

Row 500M, rest 2 min

Row 400M, rest 1.5 min

Row 300M, rest 1 min

Row 200M, rest 30 seconds

Row 100M

While one partner rows, the other partner completes as many reps as possible at 5 of 6 of the following:

Double Under (3:1)

DB Push Press

K2E

Alternating Step Back Lunges

Rope climb

Slam Ball

Rower’s time determines partners work time at movement – rest together. You may not do the same movement twice. Apply each of the five movements to partners row distance, i.e., double under while partner rows ...

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Tuesday, January 8, 2013

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3 Rounds for time:

800m Run

15 Ring Dips

20 Box Jumps (24/20)

25 V-ups

 

< 3 Mos:

5 Rounds for time:

400m Run

7 Ring Dips

9 Box Jumps (scale height as necessary)

11 Ab-mat situps

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