30 December 2016

Friday 30 Dec 16

12/30

Long partner chipper

Split the work however necessary

Bar loaded with 135/95 must travel 1600 m

Every time bar is dropped or passed off both parties must perform 5 snatches at 135/95 respectively

28 December 2016

Thursday 29 Dec 16

12/29

STRENGTH:

3x5 ohs @ 75%
3x5 front squat @ 75%

WOD:

6 RFT
200 m run
50 DU

27 December 2016

Wednesday 28 Dec 16

12/28

CORE/STRENGTH:

Deadlift 3x5 75%
3x10 BB evil wheels

PARTNER WOD:

Double heavy grace
60 total ground to overheads at 185/125

26 December 2016

Tuesday 27 Dec 16

12/27

STRENGTH:

12 min EOMOM
Work up to a heavy set of 2 back jerks

WOD:

Sprint Chipper ft

40 burpees over the bar
40 deadlifts 135/95
40 pull-ups
40 box jumps
20 cleans 135/95
20 push press 135/95
20 HSPU
20 air squats

Monday 26 Dec 16

12/26

CORE:

4x10 strict toes to bar
4x20 sit-ups
4x60 sec plank

PARTNER WOD:

12 total rft
Partner A: 12 overhead lunge 155/115
Partner B hang from the bar
Round complete, switch

22 December 2016

Friday 23 Dec 16

12/23

STRENGTH:

30 min find 1rm snatch

WOD:

Isabell
30 snatches 135/95

Thursday 22 Dec 16

12/22

STRENGTH:

30 min find 1rm clean and jerk

WOD:

Elizabeth
21-15-9
Cleans 135/95
Ring dips

20 December 2016

Wednesday 21 Dec 16

12/21

STRENGTH:

20 min find 1rm deadlift

PARTNER WOD:

5 rft
20 partner pistols
10 synchronized pull-ups
10 snatches 135/95

Tuesday 20 Dec 16

12/20
STRENGTH:

10 min find 1rm strict press
Then
10 min find 1rm pushpress


WOD:

For time complete
1200m run
100 DU
50 push-ups
800m run
100 DU
50 push-ups

19 December 2016

Monday 19 Dec 16

12/19

STRENGTH:

20 min find 1rm back squat

WOD:

Fran
21-15-9
Thrusters 95/65
Pull-ups

16 December 2016

Friday 16 Dec 16

12/16

Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

14 December 2016

Thursday 15 Dec 16

12/15

STRENGTH:

   3x2 strict press 90%
   3x12 ring push-ups

WOD:

   16 EMOM
   Even: 30 DU
   Odd: 3 cleans (find a heavy 3)

13 December 2016

Wednesday 14 Dec 16

12/14

STRENGTH:

   3x3 deadlifts 85-90%
   3x1+1+1 hang clean+ full clean+ jerk

Partner WOD:

    10 rft alternating 1-1 rest
    100m sprint
    10 pull-ups

Tuesday 13 Dec 16

12/13

STRENGTH:

   3x3 pushpress 85-90%
   3x2 low hang snatch 80%

WOD:

   10 min amrap
   20 wall balls 20/14
   20 sit-ups

12 December 2016

Monday 12 Dec 16

12/12

Strength

   3x3 back squat 85-90%
   3x2 back jerk (technique more that weight)

WOD:

   Chipper for time
   400 m run
   40 burpees
   40 double unders
   400m run
   30 deadlifts 135/95
   30 push-ups
   400m run
   20 cleans 135/95
   20 pull-ups
   400m run
   10 snatch 135/95
   10 pistols

08 December 2016

Friday 09 Dec 16

12/09

Strength

2x5 front squat @80%
2x5 push press @80%
2x5 back squat @80%

WOD:

Kelly

5 rds for time
400m run
30 box jumps ups 24/20
30 wallball 20/14

Thursday 08 Dec 16

12/08

Skill

        Tabata
            DU
        Then tabata
            Pistols

WOD:

        Amanda

            9-7-5
            Muscle ups
            Snatch 135/95

06 December 2016

Wednesday 07 Dec 16

12/07

Strength

        10 min EOMOM
        2 clean and jerks @75-90%
            (Challenge yourself)

WOD:

        Barbara

        5 rds for time, rest 3 minutes in between each rd.

        20 pull-ups
        30 push-ups
        40 sit-ups
        50 air squats

Tuesday 06 Dec 16

12/06

Strength

        Superset 6 rds not timed
        60 sec plank
        Snatch triple  @70-75%

WOD:

        Diane
            21-15-9
            Deadlift 225/155
            HSPU

04 December 2016

Monday 05 Dec 16

12/05

Strength


        5,5,3,2,1,3,5
        Backsquat (wave up to a heavy and wave down)

WOD:

       
DT

            5 RFT

            12 deadlift 155/105

            9 cleans 155/105

            6 push press 155/105

27 November 2016

Workouts for 28 Nov - 2 Dec 16:

11/28
Strength:
10 min emom
Even min 5 front squat working up to a heavy 5
Odd min 3 box jump for height.

Wod:
Practice Fran 11 min amrap
3 min amrap
9 thrusters 95/65
9 pull-ups
Rest 1 min
3 min amrap
15 thrusters 95/65
15 pull-ups
Rest 1 min
3 min amrap
21 thrusters
21 pull-ups

11/29
Skill/ strength
Spend 10 min on hand stand walks. Progress and work appropriate to skill
Then
10 min emom
Even: 8-10 hspu
Odd: 8-10 ring dips
Wod:
Chipper for time:
50 box jumps 24/20
50 deadlifts 135/95
50wall balls 20/14
50 toes to bar

11/30
Strength:
Superset 4 total sets
Overhead lunge 30' @ 50% of ohs
3 cleans (preferably full) @ 80% of clean
Wod:
Wod a:
12 min amrap:
30 du
20 sit-ups
10 burpees

No rest

Wod b:
6 min to find a 1 rep snatch.

12/01
Skill/strength
Spend 10 min on muscle up/c2b/pull-up progression.
Then
10 min eomom
5 push press @75-80%
Partner wod:
For time:
Mile relay (for a total of 1600m, switch every 400m) (only 2 runs per person.)
Half mile relay (for a total of 800m, switch every 200m)
Quarter mile relay (for a total of 400m, switch every 100m)

Optional:
3x 45 sec handstand holds
3x3 split jerks @ 85%

12/02
Strength
3x5 back squat @ 80-85%
3x3 OHS @ 80-85%
Wod:
Chelsea
30 min emom
5 pull-ups
10 push-ups


15 air squats

24 November 2016

Friday 25 Nov 16

11/25

Strength:

5,3,2,1 of snatch (a set of 5 at 70%, do a triple at roughly 75-80% a double at about 80-85% and then a single at 85-90%

Then:

10,5,3,2,1 of back squat (same as above but set of 10 is at 65%)

Partner WOD:

For time:

Cash in with 20 burpees (both do 20)
100 ground to overheads 135/95
Cash out with 20 burpees (both do 20)

Thursday 24 Nov 16

11/24 HAPPY TURKEY DAY!!!!

Strength:
5x2 Split jerk @75-80%
 Then:
Accumulate 1:30 bridge up, every time your break perform 5 v-ups

WOD:
5 RFT with 1 min rest between:
     100m sprint
      3 cleans 225/155

Optional (not timed):
4 rds:
8 bar hanging leg lifts (straight)
10 push-ups

23 November 2016

Wednesday 23 Nov 16

11/23

Strength:

4x30 sec weight planks for load. 4 total sets, no more, go for max load on the back (SAFELY) for 30 second intervals
3x10 snatch deadlifts @ 60% of full snatch

Partner WOD:

10 RFT:
 With a 1:1 rest
 12 KB snatch (alternating arms/ 6 on each arm) 1.5/1 pood
         5 OHS taken from the floor 95/55

22 November 2016

Tuesday 22 Nov 16

11/22

Skill/strength

Use this URL for anything gymnastic, The videos will play on government computers as well so that’s pretty cool. Pretty informative for both coaches and members. http://gymnasticswod.com/ 

8 min EMOM

4 press to handstands using any variation appropriate to skill level of individual.  Use, a box for shoulder loading, use the wall for assisted press to handstand, kipping straddles, whatever gets the stimulus and works the skill, stability and strength of the movement.

Then:

3x10 strict pull-ups

WOD:

Elizabeth..and some more for time:
   21-15-9-12-9-6
    Cleans 135/95
            Ring dips

20 November 2016

Monday 21 Nov 16

11/21

Strength:

        10 min EMOM
                5 front squat @60%

          after that:

          5 min, every 30 seconds:
   5 power snatches (good honest power from the hip power snatches) @ 55%

WOD:

  12 min AMRAP
      30 DU
30’ Handstand walk (20 sec handstand hold)
10 deadlifts 225/155

Optional:

     3 RFT
20 wallballs 20/14

20 KBS 1.5/1 pood

17 November 2016

Friday 18 Nov 16

11/18

Fun Day!!!

Take 30 minutes to warm up and find a 1RM C&J


Take 30 minutes to warm up and find a 1RM Snatch

Thursday 17 Nov 16

11/17

Strength/ technique

    1+1+1 snatch balance (find a heavy)
    1+1+1 front squat

Partner WOD:

4RFT
20 partner pistols  

<- RX  








<- scaled(alternating)


        






15 partner push-up to clap  
10 partner (synchronized) pull-ups (chins must come over the bar and bottom/reset position must be reached simultaneously.)

15 November 2016

Wednesday 16 Nov 16

11/16

Strength/ Technique

    3 sets snatch complex:
        1 tall snatch+ 1 low snatch + 2 OHS @55%
    3 sets clean and jerk complex:
        1 tall clean+ 1 low clean + 2 jerks @55% (Jerk however you plan on doing your jerks for your single later this week)

WOD: Chipper

    1000m run
    100DU
    800m run
    80 sit-ups
    600m run
    60 burpees
    400m run

    40 sec bar hang

14 November 2016

Tuesday 15 Nov 16

11/15

Strength/ technique

    Complete CrossFit Total:
        1+1+1 Back Squat
        1+1+1 Strict Press
        1+1+1 Deadlift

Partner WOD:

    Both partners: 200m run
        A: 21 wallballs
        B: push-up plank while A is performing wall balls
    Switch A and B

    Both partners: 200m run
        A: 15 KBS (2/1.5 pood)
        B: hand stand hold
    Switch A and B

    Both Partners: 200m run
        A: 9 cleans 155/105
        B:  unassisted (no wall) hand stand (you can walk around if need be)

    Switch A and B

13 November 2016

Monday November 14th

Monday 11/14

Strength/ technique

            In 15 min, establish OHS max. A loose order to follow is:
5+3+3+1+1+1 denotes your attempts. Movements are performed under “meet” conditions (coach present will set points of performance for a “clean rep.”)

          5@ 55%+3@ 65%+3@ 75% +1 @ 95-100% of known max+1 surprise+1 great surprise

WOD: Nasty Girls
         
            3RFT
            50 air squats
7 muscle-ups
            10 power cleans 135/95

06 November 2016


7-11 November 16

NOV 07-11
This week is the 5th and second to last week in a 6 week strength cycle. It is known as a taper and designed to let you rest and return to a prime state. You may have noticed your strength dip down or wods that are normally easy/not terrible become much more difficult. For those whom have never done a cycle before, this is normal and expected. If you stuck it out, put in the work, be proud.

This week, put in extra effort to reinforce potential deficiencies in form and technique on your major lifts. Treat every repition as if it is your first, be it in the strength or in the wod. Ask questions of the coaches. Work hard this week, but more importantly, have fun.

11/07
Warm-up:
            400m jog
            Burgner warm up
Strength:
10 min EOMOM
            3 back squat @ 85%
3x3 snatches (Try to go up each round. Find a heavy triple, no misses, no sacrificing technique. Tough and go is not required.)

Partner WOD:
            Chipper:
          80 DL 135/95
            100 box jumps 24/20
            120 sit-ups
            140 DU

11/08
Warm-up:
            Junk-yard dog
            Burgner Warm-up
Strength:
12 min EOMON
          3 C&J (Try to go up each round. Find a heavy triple, no misses, no sacrificing technique. Touch and go is not required.)
WOD:
          27-21-15-9 FT:
          KBS 1.5/1 pood
            Goblet squat 1.5/1 pood

Optional:
3x3 push press @85-90%

11/09
Optional Rest DAY
          Go play a sport with some friends, ride a bike, take a swim. Mobilize and rest up

OR
Warm-up:
            2x thru
            10 pvc pass thru
            10 push-ups
            10 air squats (hold last one 10 seconds)
Strength:
3x3 DL @90%
Partner WOD:
          With a partner, complete 3 rds each of each triplet relay style:
            3 burpees
            6 HSPU
            9 pull-ups
-
            3 burpee box jumps (24/20)
            6 SHSPU (strict)
            9C2B pull-ups
-
            3 burpee box jumpovers (24/20)
            6 DHSPU (deficit)
            9 bar muscle-ups

11/10
Warm-up:
            400m jog then,
            2x thru
            5 handstand wall climbs
            10 air squats
            15 pvc pass thrus
Skill/technique
          1 full Tabata of DU
            1 full Tabata of pistols
WOD:
          `Karen FT:
          150 wall balls 20/14

11/11
Warm-up:
            3 rds cindy not timed
           
Strength:
3x3 OHS @ 85-90%
Veteran’s Day WOD:
          Armistice: 11 min AMRAP
          11 power cleans 135/95
            11 bar facing burpees
            19 DL 135/95
            18 pull-ups

            Scaled Armistice:
          11 push-ups
            11 burpees
            19 sit-ups

            18 air-squats