Thursday 07.24.14

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WARM UP
PVC Mobility
500m row to 400m jog
1:00 pigeon stretch per leg
10 x kick up to handstand
20 x hollow rockers (holding dowell)

STRENGTH/SKILL
Bent over Rows 4×10
Pull-ups – 4×8
Elements: Lightweight; Ring Rows
Fitness: AHAP (as heavy as possible); Strict w/ partner holding feet or band resistance
Performance: AHAP; Strict w/ min. band
Competition: AHAP; Strict

METCON
8:00 AMRAP
3 Front Squats
5 Box Jumps
6 Front Squats
5 Box Jumps
9 Front Squats
5 Box Jumps
12 FS……
Elements: 55/35
Fitness: 75/55
Performance: 95/65
Competition: 125/85

AP: 15 ghd sit ups, 15 ghd back extensions

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Wednesday 07.23.14

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WARM UP
PVC Mobility
2 rounds:
10 burpees
10 vinyasa thingys (hands to ground, plank, push up, up dog, down dog, stand)
10 hopping squats
10 single arm db press each arm (light weight)

STAMINA
Row Repeats
3x300m
All Groups: grab a partner and row

METCON
3 Rounds:
15 Push Press
Run 200m
20 Air Squats
Elements: 55/35
Fitness: 75/45
Performance: 95/65
Competition: 135/95

AP: 15 weighted good mornings

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Tuesday 07.22.14

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WARM UP
PVC Mobility
Row 500
Dynamic Warmup:
High knees, butt kicks, soldier walk, bear crawl
Shoulder mobility w/ bands

OLY
Hang Power Snatch 5×2
Elements:
Fitness: Lightweight, focus on bar path and strong shoulders
Performance: Moderate (~65-70%), focus on speed under bar
Competition: Moderate (~70%), focus on speed under bar

METCON
25-20-15-10
DB Deadlifts
Russian Twists
-> 100m Farmers Carry between rounds
Elements: 35/20
Fitness: 40/25
Performance: 45/30+
Competition: 55/35+

AP: 20 sledge swings per side

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Monday 07.21.14

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WARM UP
PVC Mobility
Jog 400m
3 Rounds:
10 Slam Balls
10 OH lunges w/ Slam ball

STRENGTH
Back Squats 4×6
Elements: @
Fitness: @60%
Performance: @60-65%
Competition: @60-65%

METCON
12:00 AMRAP
7 KB Swings
21 Sit-ups
14 Burpees
Elements: 35/20
Fitness: 40/25
Performance: 53/35+
Competition: 70/53+

AP: 3 x 10 t2b – try to string all 10 together

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Sunday 07.20.14

11:00 = Yoga for CrossFit

12:00 – 2:00 = Open Gym

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Saturday 07.19.14

9:15am Team WOD
2 person teams; row as relay in any increments; movement count = team total
Row 1 k
30 HSPU
Row 1k
30 Hang Power Cleans (c = 155/115; f = 135/85; c = 95/55)
Row 1k
30 burpees
Row 1k
30 Shoulder to Overhead

10:00am Hero WOD

Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, assigned to 2nd Civil Engineer Squadron at Barksdale Air Force Base, died January 5, 2012 at Camp Bastion in Afghanistan, of injuries suffered when his vehicle struck an improvised explosive device. He is survived by his wife Alaina Bell; parents Richard Bell and Brenda Hart; sister SrA Candice Bell; stepfather David Aldrich; stepmother Kim Bell; stepsister Stephanie Battista; stepbrother Matthew Aldrich; maternal grandparents Ross and Gertrude Peters; paternal grandmother Carmen Bell; mother- and father-in-law Mike and Brenda Hart; sister- and brother-in-law Mariel and Patrick Wilcox; and several aunts, uncles and cousins.

Bell:
3 rft 21 deadlifts (185/135), 15 pull ups, 9 front squats

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Friday 07.18.14

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WARM UP
PVC Mob
Jog 400m
Dynamic Warm-up:
High Knees (down and back)
Butt Kicks
Carioca
High Knee Skips

STAMINA
1 Mile Run For Time

METCON
3 Rounds:
15 HSPU
25 Pull-ups
75 Double Unders

Elements & Fitness: DB Press 30/15; Ring Rows or Assisted Pull-ups; 100 Singles
Performance: 1-2 abmat HSPU or DB Press 35/20; Assisted Pull-ups; 75 DUs or 100 Singles
Competition: Rx

AP: 100 flutter kicks

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6:30pm = Friday Night Lights

Event #1:
2:00 max effort double unders, straight into
7:00 to max lift complex: power clean + hang power clean + hang squat clean

Score = combined total du + load

Event #2:
AMRAP in 3:00 – get as far as you can on
200m run
30 wall balls 20/14
20 pull ups
30 burpee box jump on&over 24/20
20 s2oh 115/80
30 sdhp 70/53
20 t2b
- rest 1:00 -
AMRAP in 6:00 – get as far you can on above (start from beginning)
- rest 2:00 -
for time, complete above (start from beginning)

Score a = total reps on AMRAP 1 & 2
Score b = total time

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Thursday 07.17.14

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WARM UP
10 PVC Pass-throughs
Jog 200m
15 PVC Good Mornings
20 Mountain Climbers
20 PVC OH Squats
20 Slam Balls

OLY/STRENGTH
OH Squat 1RM; suggested sets = 5, 3, 1, 1, 1, 1, 1
All groups: Depending on the experience on the lifter and the amount of weight, lift sets may vary but try to keep max effort lifts to 5 at most.

METCON
30-20-10
Wallballs
DB Snatch

Elements: 12/10#; 25/15#
Fitness: 14/10#; 35/20#
Performance: 20/14#; 50/35#
Competition: 20/14#; 70/50#

AP: 25 GHD Back Extensions

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Wednesday 07.16.14

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WARM UP
PVC Mob
Row 500m
3 Rounds of BB Complex w/ empty barbell:
5 Power Cleans
5 Push Press
5 Snatch Balance

From The CrossFit Journal, Dec. 01, 2006:

The CrossFit Total reflects an athlete’s functional strength capacity more accurately than any other test, writes Mark Rippetoe, author of Starting Strength and owner of The Wichita Falls Athletic Club/CrossFit Wichita Falls.

The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift. All three lifts are done while standing on the floor. They require minimal and inexpensive equipment. They are not technique- dependent to the extent of the Olympic lifts, yet they require technical proficiency beyond mere passing familiarity. They are safe when performed correctly, since they can all be performed without spotters—alone in a garage if necessary.

There is no time limit for each lift or for the length of the session in which they are all performed, but they must all be performed during one session—i.e., you cannot leave the area to rest or perform other activities between the three lifts.

Anyone in a position to attempt a legitimate CrossFit Total should be familiar enough with their capabilities on the lifts to have a fairly good idea of just what might be possible for a one-rep max (1RM). This number is what you warm up intending to do. A meet situation will involve three attempts, and this is a good way to determine a true 1RM.

The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts.

Men’s Class Rankings

Bwt

Untrained

Novice

Intermediate

Advanced

Elite

114

228 395 468 646 836

123

246 427 510 695 901

132

265 461 546 745 848

148

296 516 618 833 1061

165

322 560 672 906 1149

181

348 604 722 969 1245

198

366 637 764 1017 1305

220

385 671 807 1071 1373

242

402 700 833 1102 1411

275

413 718 856 1128 1441

319

422 733 874 1150 1466

320+

430 748 891 1169 1494

Women’s Class Rankings

Bwt

Untrained

Novice

Intermediate

Advanced

Elite

97

134 231 270 370 480

105

143 251 291 400 507

114

155 269 314 426 537

123

164 284 333 452 566

132

173 302 351 473 594

148

190 332 389 520 648

165

206 357 417 560 709

181

220 383 451 598 737

198

237 412 474 630 788

199+

250 434 506 662 826

 

WARM UP
PVC Mob
Row 500m
3 Rounds of BB Complex w/ empty barbell:
5 Power Cleans
5 Push Press
5 Snatch Balance
METCON
CrossFit Totals – COMPARE TO 09.04.13
3 Attempts at each of the following lifts to establish a 1RM:
Back Squat
Strict Press
Deadlift
Lifts must be performed in order as written and ONLY 3 attempts may be taken.

AP: 3×15 Toes-2-Bar

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Tuesday 07.15.14

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WARM UP
PVC Mob
Jog 400m
2 Rounds:
21 KB Swings (light)
15 Goblet Squats
9 Burpees

SKILL/STAMINA
1K Row For Time

METCON
Power Clean Elizabeth
21-15-9
Power Cleans
Ring Dips

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Elements: 65/35#; Box Dips
Fitness: 95/55; Box Dips or assisted Ring Dips
Performance: Rx or 115/75 w/ Assisted Ring Dips
Competition: 135/95; Ring Dips

AP: 30 GHD Sit-ups

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