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)

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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%

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“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

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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

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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

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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

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“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.

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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%

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“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

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“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

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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.

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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.

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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)

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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.

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“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

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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

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“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

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“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.

Posted in | 10 Comments

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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