Monday 10.20.14

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WARM UP:
PVC Mobility
3 person groups; 2 rounds:
1:00 airdyne
1:00 burpees
1:00 row
1:00 group rest

Hip mobility = 1:00 pigeon hold per leg

STRENGTH:
Back Squat 3 x 10 @ 60% of 2rm

METCON:
50 wall balls
40 heavy Russian kb swings
30 pull ups
20 kb sdhp
10 burpees

E = light & focus on squat depth; 30#/<20#; ring rows
F = 14” to 10’; 12# to 9’; 40#/20#; band assisted pull ups
P = 16# to 10/14# to 9’; 53#/35#; band assisted pull ups
C = 20# to 10’/14# to 10’; 70#/53#

AFTER PARTY: 3 x 10 t2b/10 ghd sit ups

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Sunday 10.19.14

11:00 = Yoga for CrossFit

12:00 – 2:00 = Open Gym

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Saturday 10.18.14

9:15am partner WOD:
WOD begins with and 5 burpees E2MOM (both)
movement must be complete before advancing (one working at a time)
100 db thrusters (C = 45#/30#)
50 k2e or ghd sit ups
150 du (scale = 300 singles)
10 rope climbs (scale = 20 dead hang or band assisted dead hang pull ups)

10:00am Hero WOD:

U.S. Army Specialist Christopher “Gator” Gathercole, 21, of Santa Rosa, California, assigned to 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, was killed by enemy fire on May 26, 2008, in Ghazni, Afghanistan. He is survived by his brother Edward, sisters Jennifer Daly and Sarah Ferrell, father Edward Gathercole, and mother Catherine Haines.

Gator:
8 rft: 5 front squats (185/130); 26 ring push ups

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Friday 10.17.14

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Warm Up:
200m job
5:00 mobility work (coach’s choice)
PVC MetCon movement standards review

Speed/stamina:
800M run for time

MetCon:
Fight Gone Bad
Three rounds of:
Wall-ball, 20# to 10’/14#
Barbell Sumo deadlift high-pull
Box Jump
Push-press
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

E = 14#/10# (focus on proper squat depth over ball height); 45#/15#; 16”/12”; 45#/15#
F = 16#/12#; 65#/45#; 20”/16” (may step up); 65#/45#
P & C = 20# to 10’/14# to 9’; 75#/55#; 20”/16”; 75#/55#

After Party: cool down & mobility

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Thursday 10.16.14

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Warm Up:
bay to bay:
bear crawl – crab crawl
burpee broad jump – punter’s kick
duck walk – inchworm w/push up
15 Spealler rolls – :05 hold at each position (left/right/center); focus on hamstring and lower back

Strength:
deadlift 1rm

MetCon:
10:00 EMOM
10 OH stationary plate lunge steps (knee taps ground)
20 du

E = 25#/10#
F = 35#/15#
P = 45#/25#
C = 45# (men & women)

After Party: tabata side plank hold

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Wednesday 10.15.14

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Warm Up:
2 rounds
25 air squats
25 supermans
25 straight legged slam balls
PVC mobility
empty bar power snatch clinic

Speed/Stamina:
1k row for time

MetCon:
“Isabel”
30 power snatch

E = 45#/35#
F = 75#/45#
P = 115#/70#
C = 135#/95#

After Party: 75 pvc overhead hollow rockers – focus on tight, quick rocks

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Tuesday 10.14.14

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Warm Up:
250m row
15 burpees
200m run
PVC mobility
Hip mobility (coach’s choice)

Strength:
Back Squat 2 rm

MetCon:
4 rft:
3 mu complex of ring mu + 2 ring dips
10 hspu
10 burpees

E = 3 x (3 ring rows + 3 box dips); box hspu
F = 3 x (3 ring rows (as horizontal as possible) + 3 banded ring dips); ab mat hspu or box hspu
P = 3 x (3 feet on box ring rows + 3 ring dips); rx’d hspu
C = as rx’d

After Party: 3 x heavy KB suitcase carry bay to bay; switch arms on return

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Monday 10.13.14

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PLEASE RECORD THIS WEEK’S LIFTS, TIMES AND WOD SCORES. WE WILL BE RETESTING AFTER A 6-WEEKS TRAINING PERIOD.

Warm Up:
400m jog
2 rounds:
15 Russian kb swings
5 kb halos each direction
25 ft. kb bottoms up
PVC mobility

OLY:
1 rm power clean & jerk

MetCon:
10:00 Cindy – will be retested in 7 weeks – record score
5 pull ups
10 push ups
15 squats

E/F = ring rows or banded pull ups; plan to knee push ups
P = banded pull ups
C = as rx’d

After Party: 3 x 15 ghd sit ups

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Sunday 10.12.14

11:00 = Yoga for CrossFit

12:00 – 2:00 = Open Gym

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Saturday 10.11.14

9:15am Team WOD
Teams of 2 complete
100 lateral bar hops
90 walking lunge steps
80 pull ups
70 back squat
60 med ball sit ups (passing between partners)
50 power clean & jerk
40 box jumps
30 ring dips
20 t2b
10 wall climbs

f = 95/65; 14/10; 16”/12”
p = 115/75; 16/12; 20”/16”
c = 135/95; 20/14; 24”/20”

10:00am Hero WOD

U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.

Bradshaw:
10 rft: 3 hspu, 6 deadlifts (225/155), 12 pull ups, 24 du

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