Thursday 09.18.14

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WARM UP
PVC Mobility
Jog 200m
2 rounds:
15 Air Squats
20 Mountain climbers
then,
Bird/Dog
– 10x raise one arm and opposite leg at same time
– :10 hold each with opposites
– one are out and scapula drop the opposite x 10

STRENGTH
Back Squats – 4×6
Elements: Lightweight
Fitness: Lightweight
Performance: @ 60-65%
Competition: @ 65-70%

METCON
10:00 AMRAP
5 HSPU (scale to push press w/ DBs or KBs)
10 DB/KB Front Squats (each arm)
30 Double Unders
Elements: 30/15#
Fitness: 35/25#
Performance: 40/30#
Competition: 50+/35+#

AP: 2×10 Strict Pull-ups
2×10 Ring Dips

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Wednesday 09.17.14

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WARM UP
PVC Mobility
3 Rounds:
10 Lunge step stretches
15 Light KB Swings
5 Inchworms

STAMINA
For Time:
1000m Row
All Groups

METCON
2 RFT
200m Run
30 Push Press
200m Run
30 Barbell SDHP
Elements: 55/35
Fitness: 65/45
Performance: 75/55
Competition: 95/65

AP: 3×10 GHD Back extensions

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Tuesday 09.16.14

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WARM UP
PVC Mobility
Dynamic warm-up
Then, 7:00 EMOM
3 Burpees
5 KB SDHP

STRENGTH/SKILL
Atlas Stones
All Groups: 10:00-15:00 to play with stones

METCON
For Time:
5 Clean & Jerks
5 Rounds of “Cindy”
- 5 Pull-ups
- 10 Push-ups
- 15 Air Squats
Run 400m
5 Rounds of “Cindy”
5 Clean & Jerks
Elements: 75/45
Fitness: 85/55
Performance: 135/95
Competition: 185/135

AP: 10 Atlas Stones over shoulders, each side

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Monday 09.15.14

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WARM UP
PVC Mobility
Row 300m
2 Rounds:
20 Slam balls
15 push ups
10 low box jumps, step down

STRENGTH
Deadlifts
7-7-5-5-3-3-3
All Groups: Start light and increase when reps decrease; end with heavy triple

METCON
50 Wall Ball Shots
40 KB Swings
30 Box Jumps
20 T2B
100m KB Carry
Elements: 14/10#; 35/20#; 16/12”; Toes to pole
Fitness: 16/12#; 35/25#; 20/16”; Knee-ups
Performance: 20/14# to 9’; 44/30#; 24/20”; T2B or Knees to chest
Competition: 20/14# to 10’; 53/35#; 24/20”; T2B

AP: 50 hollow rocks

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Sunday 09.14.14

11:00 = Yoga for CrossFit

NO OPEN GYM TODAY! 11:30 – 1:30 WE WILL BE AT IRON SPORTS NINJA TRAINING!

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Saturday 09.13.14

9:15am Team WOD
Buy-in: 1000m row (250m relay)
2 rounds:
20 burpees
40 kb sdhp (53/35)
60 push ups
80 sit ups
100 slam balls
Cash out : 800m run (200m relay)

10:00am Hero

Navy Special Warfare Operator 1st Class Kevin Ebbert, 32, of Arcata, California, assigned to an East Coast-based Naval Special Warfare unit in Virginia Beach, Virginia, died Nov. 24, 2012 in Uruzgan Province, Afghanistan, while supporting combat stability operations. Ebbert is survived by his wife, Ursula Ebbert; mother, Charlie Jordan; sister, Samantha Ebbert Martinez; stepsisters, Amy Funk and Kate Renner; stepfather, Mark Ritz; and grandfathers, Richard Ebbert and James Jordan. He was preceded in death by his father, Jeffrey Ebbert, a retired Navy SEAL.

Kevin
3 rft: 32 deadlifts (185/135), 32 hanging hip touches (alternate), 800m run w 15# dbs

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Friday 09.12.14

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WARM UP
20 Mountain Climbers
PVC Pass Throughs
20 Push-ups
PVC Good Mornings
20 Squat hops

STRENGTH
Bench Press
10-8-6-4-2-2
All Groups: As heavy as possible each set

METCON
5 RFT
5 Power Snatch
20 Wallball Shots
5 SDHP
Elements: 55/35; 14 to 9’/10 to 9’
Fitness: 75/55; 16 to 10’/12 to 9’
Performance: 95/65; 20 to 10’/14 to 9’
Competition: 95/65; 20 above 10’/14 to 10’

AP: 3×15 GHD Sit-ups

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Thursday 09.11.14

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WARM UP
Dynamic warm-up with coach
Leg-Swings x 10
Bay to bay:
Alligator walk, bear crawl back
Broad jump, alligator walk back
Butt kickers, punter’s kicks back

Skill/mobility:
PVC & coach choice mobility
PVC/empty barbell movements review
Perform movement 5-10 reps, building up to wod load

METCON
9/11 Tribute Wod (adjusted for time)

The 9-11 WOD – 1 Round
**1,001m row or 1,000 run
11 box jumps 36”/30”
11 thrusters 125/85
11 burpee to chest to bar pull ups
11 power cleans 125/85
11 hspu
11 kb swings 70/53
11 toes to bars
11 deadlifts 125/85
11 push jerks 125/85
**1,000m run or 1,001 row

** If you begin with a run, finish with a row. If you begin with a row, finish with a run.

AP: cool-down and stretch

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Wednesday 09.10.14

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WARM UP
PVC Mobility
Run 400m
30 Jumping Jacks
20 Sit-ups
10 Burpees
Arm Circles and arm crosses x 10

SKILL
2 Sets:
1:00 Max Double/Single Unders
ME L-sit – rings, boxes, parrellets, etc.
Ring Dips / Dips x 15 reps
Elements: Singles; boxes
Fitness: Singles; boxes
Performance: DU/Singles;
Competition: DUs; use rings for L-sit

METCON
12:00 AMRAP
20 OH Squats
30 Saw Planks (forward/back = 1)
Elements: As light as needed
Fitness: 65/45
Performance: 95/65
Competition: 115/75

AP: 3×10 BB Good mornings

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Tuesday 09.09.14

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WARM UP
PVC Mobility
Row 300
2 Rounds:
5 Inchworms
10 Tuck Jumps
15 Air Squats

STRENGTH
Back Squat / Front Squats
5 Back squats straight into 2 front squats x 5 Sets
Elements: Lightweight
Fitness: Lightweight; focus on form
Performance: 65-75%
Competition: 65-75%

METCON
21-15-9
DB Snatch
Burpees
100m OH Plate carry between rounds
Elements: 35/20; 15/10
Fitness: 40/25; 25/15
Performance: 50/35; 35/25
Competition: 70/50; 45/25

AP: 2:00 Plank hold; 10 hollow rocks each time you break

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