Monthly Archives: February 2013

02.28.2013

Warm-up Drills I. 2:00 x Speed Rope II. 7:00 AMRAP of KB Turkish Get-ups (alt.arms) III. Mobility “Motor Control” Complete as many Rounds/Reps as possible in 15:00 of Row 350m 15 x Thrusters (95/65lbs) 15 x Slamballs (40/20lbs) Reps x Toes-2-Bar/K2E's Notes: Starting with 3 repetitions on the first round, add an additional 3 x T2B/ K2E’s for every round thereafter. Continue until time expires. Post scores to comments. Skill Development For Quality 30-20-10 reps/seconds of L-sit hold GHD/Abmat Sit-ups Back Extensions
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02.27.2013

Warm-up Drills I. Row 3:00 II. 2 rounds of 5 x Deadhang Pull-ups 5 x Pushups (CFGS) 5 x Medicine Ball Cleans (40/20lbs) 10 x Forward Leg Swings 10 x Lateral Leg Swings III. Mobility Impact/Focus: HSPU & Pistol EMOTM Every minute on the minute for 10:00 execute the following 2 x Handstand Push-ups 4 x Pistol (2L/2R) Post scores to comments. “Don't Be Scared, It's Only Snow” 5-4-3-2-1 reps for time of Muscle ups Squat Cleans (185/125lbs) Notes: Scale loads and movements as needed. Post scores to comments.
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02.26.2013

Warm-up Drills I. Row 1000m II. 5:00 Double-under Ascension Ladder x 5's III. Mobility Impact/Focus: Weighted Ring/Static Dips Work through the following sets/reps working up to heavy, challenging efforts. Weighted Static Dips x 8-8-5-3-1 Post sets/reps/loads to comments. “Echoes of Water” Complete as many reps as possible for each movement in the time allotted. 1:00 x Max Reps Pull-ups 2:00 x Max Reps Wallball (20/14lbs) 3:00 x Max Reps GHD Sit-ups 4:00 x Max Reps “American” KB Swings (32/24kg) 5:00 x Max Reps Slamball Ground-2-Overhead (40/20lbs) Post scores to comments.
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02.25.2013

Warm-up Drills I. Row 2:00 II. 2 rounds of 5 x Deadhang Pull-ups 10 x Push-ups (CFGS) 15 x Air Squats III. Mobility Impact/Focus: Back Squat 5-3-1+ Work through the following percentage based sets outlined below, using 1RM x .9 to establish a submaximal starting weight. Percentages for sets and reps are derived from this number. The final set is a “+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial rep load prescribed. 5 x 40% 5 x 50% 5 x 60% 5 x 75% 3 x 85% 1+ x 95% Post sets/reps/loads to comments. "DT" Complete 5 rounds for time of 12 x Deadlift (155/115lbs) 9 x Hang Power Clean (155/115lbs) 6 x Push Jerk (155/115lbs) Notes: In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J. -via CrossFit.com Post scores to comments.
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02.22.2013

Warm-up Drills I. Run 400m II. 2 rounds of 20ft duck walk 20ft bear crawl 20ft crab walk 20ft leg kicks 20ft lateral lunges 20ft inchworms III. Mobility "The German's Requested Evolution" For time 100 x Wall-ball (20/14lbs) 90 x Push-ups 80 x Double-unders 70 x Pull-ups 60 x Walking Lunges 50 x Box Jump (24/20") 40 x Knees-to-Elbows 30 x Handstand Pushups 20 x Burpee Box Jump (24/20") 10 x Wall-walks Post scores to comments.
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02.21.2013

Warm-up Drills I. Speed Rope 2:00 II. 3 Rounds of 5 x Pull-ups (Deadhang) 5 x KB Sumo Deadlift High-pull (24/16kg) 10 x Push-ups (CFGS) III. Mobility “Viking Moore” Complete as many Rounds/Reps as possible in 20:00 of 1 x Rope Climb Row 500m Max Reps x Handstand Push-ups Post scores to comments. “Little Orphan Annie” Complete 21-18-15-12-9-6-3 reps for time of GHD Sit-ups Double-unders Post scores to comments.
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02.20.2013

Warm-up Drills I. Run 800m II. 3 Rounds of 5 x Rack Jerk (45/30lb) 5 x Overhead Squats (45/30lbs) 7 x Thrusters (45/30lb) 10 x Hollow Rocks (2ct) III. Mobility Impact/Focus: Overhead Squat 3-3-2-2-2 Warm-up as necessary before working through the following sets/reps Overhead Squat 3-3-2-2-2 Post sets/reps/loads to comments. “Colin Richard Morse” Complete as many Rounds/Reps as possible in 15:00 of the following rotating rep scheme Round 1 8 x Burpees 14 x Thrusters (75/55lbs) 21 x KB Swings (32/24kg) Round 2 8 x KB Swings (32/24kg) 14 x Burpees 21 x Thrusters (75/55lbs) Round 3 8 x Thrusters (75/55lbs) 14 x KB Swings (32/24kg) 21 x Burpees Round 4 ... Continues with the movement rotation for sets and reps. Post results to comments.
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02.18.2013

Warm-up Drills I. Row 2:00 II. 2 Rounds of 5 x Burpee Jumping Pull-ups 5 x Deadlift (45/30lbs) 5 x Sumo Deadlift High-Pull (45/30lbs) 5 x Front Squat (45/30lbs) III. Mobility Impact/Focus: Back Squat or Front Squat Work through the following percentage based sets outlined below, using 1RM x .9 to establish a submaximal starting weight. Percentages for sets and reps are derived from this number. The final set is a “+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial rep load prescribed. 5 x 40% (warm-up) 5 x 50% (warm-up) 5 x 60% (warm-up) 3 x 70% 3 x 80% 3+ x 90% Post sets/reps/loads to comments. “Cryo-Precipitate” For time 30 x Handstand Push-ups 50 x Wallball (20/14lbs) 30 x Deadlift (225/135lbs) 30 x Toes-2-Rings/TTB/K2E's (strict) 30 x True Push-ups/Push-ups 30 x 1-Arm KB Snatch (32/24kg) 30 x DB Push Press 50 x Weighted GHD/Abmat Sit-ups (25/10lbs) Post scores to comments.
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02.15.2013

Warm-up Drills I. Row 3:00 II. 2 Rounds of 9 Fundamentals x 5 Reps Each (45lbs) III. Mobility Impact/Focus: Weighted Pull/Chin-ups Against a 15:00 running clock work through the following sets/reps of heavy Weighted Deadhang Pull-ups/Chin-ups. Weighted Deadhang Pull-Ups/Chin-ups 3-3-3-3-3 Post scores to comments. “Our Monkeys Need Tiff Too” 10-9-8-7-6-5-4-3-2-1 reps for time of Power Clean (165/115lbs) Ring Dips Toes-2-Bar/K2E's Post scores to comments.
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02.14.2013

Warm-up Drills I. Speed Rope x 2:00 II. 3 Rounds of 7 x Deadhang Pull-ups 7 x Push-ups (CFGS) 7 x Air Squats III. Mobility
“Tabata This!” Tabata x Row Rest 1 minute Tabata x Squat Rest 1 minute Tabata x Pull-up Rest 1 minute Tabata x Push-up Rest 1 minute Tabata x Abmat Sit-up Notes: The Tabata interval sequence is 8 Rounds of :20 seconds of maximal effort work followed by :10 seconds of rest. Score best/worst reps for each movement. Post scores to comments.
Notes: The Tabata interval sequence is 8 Rounds of :20 seconds of maximal effort work followed by :10 seconds of rest. Score the least number of reps performed for all movements except the Rower, which is scored by calories. Post scores to comments.
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02.12.2013

Warm-up Drills I. Row 3:00 II. 2 Rounds of 7 x Deadhang Pull-ups 7 x KB Sumo Deadlift (24/16kg) 7 x KB Sumo Deadlift High-Pull (24/16kg) 7 x American KB Swings (24/16kg) III. Mobility “Reconnoiter” For time 50 x Double Unders 50 x Ring PushUps 15 x American KB Swings (32/24kg) 40 x Double Unders 40 x Ring PushUps 15 x American KB Swings (32/24kg) 30 x Double Unders 30 x Ring PushUps 15 x American KB Swings (32/24kg) 20 x Double Unders 20 x Ring PushUps 15 x American KB Swings (32/24kg) 10 x Double Unders 10 x Ring PushUps 15 x American KB Swings (32/24kg) Post scores to comments.
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02.11.2013

Warm-up Drills I. Row 3:00 II. 2 Rounds of 5 x Deadhang Pull-ups 5 x Medicine Ball Cleans (40/20lbs) 10 x Push-ups (CFGS) 15 x Abmat Sit-ups III. Mobility Impact/Focus: Back/Front Squat Work through the following percentage based sets outlined below, using 1RM x .9 to establish a submaximal starting weight. Percentages for sets and reps are derived from this number. The final set is a “+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial rep load prescribed. 5 x 40% 5 x 50% 5 x 60% 5 x 65% 5 x 75% 5+ x 85% Notes: Optional Front Squat working sets x 5-5-5-5-5. Post sets/reps/loads to comments. “The Embassy Sweets” For time Row 50kcal 9 x Box Jumps (24/20”) 9 x Push Press/Jerk (50/35lbs) Row 35kcal 15 x Box Jumps (24/20”) 15 x DB Front Squat (50/35lbs) Row 20kcal 21 x Box Jumps (24/20”) 21 x Thrusters (50/35lbs) Post scores to comments.
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02.08.2013

Warm-up Drills I. Run 800m II. 2 Rounds of 20ft Duck Walk 20ft Crab Walk 20ft Bear Crawl 20ft Leg Kicks 20ft Lateral Lunges 20ft Inchworms/Hollow Support III. Mobility Impact/Focus: Press 2RM Against a 15:00 minute running clock warm up and work through the following sets of Presses. Press 5-5-3-2-2-2RM Post sets/reps loads to comments. "STUCCO JONES" 5 rounds for time of 5 x Front Squat (225/135lbs) 7 x Box Jumps (24/20'') 10 x American KB Swings (32/24kg) 12 x Wallball (20/14lbs) Post scores to comments.
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02.07.2013

Warm-up Drills I. Row 2:00 II. 2 Rounds of 5 x Dead-Hang Pull-Ups 7 x Medicine Ball Cleans (40/20lbs) 10 x Lateral Lunges III. Mobility Impact/Focus: Squat Clean EMOTM Every Minute on the Minute for 10:00 execute a challenging set of 3 x Squat Cleans. Post scores to comments. “No More Training Wheels” For time 10 x Squat Clean (135/95lbs) 50 x GHD Sit-Ups 8 x Squat Clean (135/95lbs) 40 x GHD Sit-Ups 6 x Squat Clean (135/95lbs) 30 x GHD Sit-Ups 4 x Squat Clean (135/95lbs) 20 x GHD Sit-Ups 2 x Squat Clean (135/95lbs) 10 x GHD Sit-Ups Post scores to comments.
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02.06.2013

Warm-up Drills I. Run 400m II. 2 Rounds of 20ft x Walking Lunges 20ft x Broad Jumps 20ft x Bear Crawl 20ft x Inchworms 20ft x Crab Walk 20 x Lateral Leg Swings 20ft Duck Walk III. 5:00 AMRAP of 4 x Parallette Shoot-Throughs 2 x Turkish Get-ups (Alt.L/R) IV. Mobility “Jaime Is Sandbagging Her Due Date” Complete the following for time: 7 x Tire Flips & Bounds 50 (25R/25L) x DB Farmer’s Carry-Walking Lunges (75/50lbs) --- Complete 5 Rounds of 5-4-3-2-1 x Muscle-ups 1-2-3-4-5 x Deadlift (315/245lbs) --- 50 x Wallball (20/14lbs) 100m x Barbell Portage (135/95lbs) Post times to comments.
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02.05.2013

Warm-up Drills I. Row 50kcal II. 12-9-6 reps each of Barbell Row (45/30lbs) Front Squat (45/30lbs) Goodmornings/SLDL (45/30lbs) Push Press (45/30lbs) Hollow Rocks (2Ct) III. Mobility Impact/Focus: Hang Clean & Jerk Against a 15:00 Running Clock establish the best technically sound One Rep Maximum Hang Clean & Jerk. Hang Clean & Jerk 3-2-2-1-1-1 Post sets/reps/loads to comments. “Finish Your Milk” Complete as many reps as possible during each "Tabata" work interval Double-unders x 8 Rounds (:20 on x :10 rest) Then... Complete as many Rounds/Reps as possible in 10:00 of 5 x DB Hang Squat Clean (50/35lbs) 10 x Ring Push-ups 12 x Box Jumps (24/20'') Post scores to comments. Skill Development Complete in as few sets as possible :20 x L-Sit/V-sit Hold 30 x Strict Toes-2-Bar/Knees-2-Elbows 40 x Hollow Rocks (2Ct) 50 x Abmat Sit-ups 40 x Russian Twists (2Ct:25/15lbs) :30 x Prone Plank (Hollow)
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02.04.2013

Warm-up Drills I. Speed Rope x 2:00 II. 9 Fundamentals x 5 reps each (45/30lbs) III. Mobility Impact/Focus: Back Squat or Front Squat 1RM Against a 15:00 Running Clock warm-up as necessary before working up to a new Back Squat or Front Squat 1RM. The following strength cycle will follow the Wendler protocol for the Back Squat and the Max Effort Black Box protocol for the Front Squat. Back Squat 1-1-1-1-1RM or Front Squat 1-1-1-1-1RM Post loads/sets/reps to comments. “Sorry John II” Complete for time Row 250m 15 x Burpee Jumping Pull-ups 15 x American KB Swings (32/24kg) Row 250m 12 x Burpee Jumping Pull-ups 12 x American KB Swings (32/24kg) Row 250m 9 x Burpee Jumping Pull-ups 9 x American KB Swings (32/24kg) Post results to comments.
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02.01.2013

Warm-up Drills I. Row 2 minutes II. 2 rounds of 20ft Duck Walk 20ft Crab Walk 20 ft Bear Crawl 20ft Leg Kicks 20ft Lateral Lunges 20ft Inchworms III. Mobility "Joshtache's GHD" For time 21 x Overhead Squats (95/65lbs) 42 x Pull-ups 42 x GHD Sit-ups 15 x Overhead Squats (95/65lbs) 30 x Pull-ups 30 x GHD Sit-ups 9 x Overhead Squats (95/65lbs) 18 x Pull-ups 18 x GHD Sit-ups Post times to comments.  
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