Monthly Archives: May 2013

05.31.2013

Warm-up Drills I. Row 750m (Power Curve Refinement Effort) II. 10-8-6 reps of Hollow Rocks (2ct) Medicine Ball Cleans (20/14lbs) Hindu Push-ups (2ct) III. Mobility Impact/Focus: Pull-up/Rope Climb/Muscle-up Tests Against a 12:00 Running Clock Choose 1-3 Deadhang Pull-up/Muscle-up Month tests to attempt a personal record. Weighted Deadhang Pull-up 1RM L-sit Pull-ups Max Reps Deadhang Pull-ups Max Reps Deadhang to Freestyle Pull-ups Max Reps Freestyle Pull-ups Max Reps Max Rope Climb Ascents x 5:00 (Freestyle) Max Rope Climb Ascents ‘Unbroken’ (CFGS) Weighted Muscle-up 1RM Deadhang Muscle-ups Max Reps (false grip) Freestyle Muscle-ups Max Reps Post scores to comments. “Warm Shadows” 5 Rounds of (3:00 AMRAP x 1:00 Rest) 12 x Wallball (20/14lbs) 6 x KB Snatch H2H (24/16kg) Then… 8 x Reverse Wallball (20/14lbs) 10 x American KB Swings (32/24kg) Post scores to comments. Skill Development Choose one of the following for 4-7 Quality Rounds I. 3 x L-sit Pull-ups II. 3 x Strict Toes-2-Bar + 1 x Deadhang Chin-up III. 3 x Knees-2-Elbows (Strict) + 1 x Deadhang Chin-up IV. 5 x Laying Leg Raises + 1 x Pull-up Deadhang Mod (Manual Resisted Negatives if Applicable)
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05.30.2013

Warm-up Drills I. 5:00 AMRAP 20ft Duck Walk 20ft Crab Walk 20ft Bear Crawl 20ft Leg Kicks 20ft Lateral Lunges 20ft Inchworms/Hollow Support II. Mobility Impact/Focus: Thrusters EMOTM Every Minute on the Minute for 12:00 execute one of the following options I. EMOTM 3 x Thrusters II. EMOTM 2 x Thrusters III. EOMOTM 3-5 Reps x DB Thruster Post scores to comments. “Elizabeth One” 21-15-9 reps for time of Power Clean (165/110lbs) Ring Dips *Double-under Tax Notes: Every time a set of Power Cleans is broken = 20 x Double-under tax. Post scores to comments.
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05.29.2013

Warm-up Drills I. Row 2:00 II. 8:00 AMRAP of 1 x Rope Climb 8 x Wallballs (20/14lbs) 8 x KB Swings (24/16kg) III. Mobility "Nostalgic II" For time 100ft Walking Lunges 21 x Pull-ups 21 x Abmat Sit-ups 100ft Walking Lunges 18 x Ring/Static Dips 18 x Abmat Sit-ups 100ft Walking Lunges 15 x Pull-ups 15 x Abmat Sit-ups 100ft Walking Lunges 12 x Ring/Static Dips 12 x Abmat Sit-ups 100ft Walking Lunges 9 x Pull-ups 9 x Abmat Sit-ups 100ft Walking Lunges 6 x Ring/Static Dips 6 x Abmat Sit-ups Post scores to comments.
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05.28.2013

Warm-up Drills I. Row 2:00 II. 2 Rounds of 7 x Burpee Jump & Touch (Rig) 7 x Deadlift (45/30lbs) 7 x Front Squat (45/30lbs) 7 x Push Press (45/30lbs) III. Mobility Impact/Focus: Deadlift, Hang Clean or Clean 15:00 Time Cap. Use 2-3 warm-up sets before attacking the prescribed rep schemes found below. I. Clean x 1-1-1-1-1 II. Hang Clean x 2-2-2-2-2 III. Deadlift x 5-5-5-5-5 Post sets/reps/loads to comments. “Memory Jump” Complete the following against a 15:00 running clock Row 750m Then in remaining time, complete as many rounds/reps of 9 x American KB Swings (32/24kg) 9 x Jumping Slamballs (40/20lbs) 9 x Box Jumps (24/20'') Post scores to comments.
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05.27.2013

Warm-up Drills I. Run 400m II. 2 Rounds of 5 x Pull-ups 10 x Push-ups 15 x Wall Squats III. Mobility "Murph" Complete the following for time Run 1 mile 100 x Pull-ups 200 x Push-ups 300 x Air Squats Run 1 mile Notes: In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it. -via CrossFit.com Post scores to comments.
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05.24.2013

Warm-up Drills I. Run 400m II. 4 Rounds of 2:00 x ALT L/R Turkish Get-ups 1:00 x Pistols III. Mobility “Fight Gone Bad!” Three rounds for total points of Wallball (20/14lbs) Sumo Deadlift High-Pull (75/55lbs) Box Jump (20/16″) Push Press (75/55lbs) Row (Kcal) Post scores to comments.
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05.22.2013

Warm-up Drills I. Row 500m II. 2 Rounds of 5 x Burpees 5 x Inchworms-2-Plank (2ct) 5 x Sumo Deadlift High-Pull (45/30lbs) 5 x Front Squat (45/30lbs) 5 x Push Press (45/30lbs) III. Mobility “Ignorance Is Bliss” Against a 15:00 Running Clock complete the following for time 6 x Rope Climb Ascents In the time remaining complete as many Rounds/Reps as possible of 7 x Two-Fer Wallball (20/14lbs) 10 x KB Snatch H2H (32/24kg) Post scores to comments.
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05.21.2013

Warm-up Drills I. Row 2:00 II. 6:00 AMRAP of 20ft Duck Walk 20ft Crab Walk 20ft Bear Crawl 20ft Leg Kicks 20ft Lateral Lunges 20ft Inchworms/Hollow Support III. Mobility Impact/Focus: Deadlift 5-5-5+ & Snatch Grip Deadlift 3RM I. Deadlift 5-5-5+ Work through the following sets of Deadlift using the percentages outlined below based on .9 of your 1RM. 5 x 40% (Warm-up) 5 x 45% (Warm-up) 5 x 50% (Warm-up) 5 x 55% 5 x 60% 5 x 65% II. Snatch Grip Deadlift 3RM Using 2-3 warmup sets of 3-5 reps Snatch Grip Deadlift x 3-3-3-3-3RM III. Snatch Technique Warm up as necessary and complete the workload below focusing on technique/form. Weight is not the achievement here, it will come with perfect technique. Snatch x 2-2-2-2-2 Post sets/reps/loads to comments. "N.E. Regional Workout #6" For time 100 x Double-unders 50 x Handstand Push-ups 40 x Toes-to-Bar 30 x Shoulder-to-Overhead (155/95lbs) 20 x Walking Lunges with bar in front rack (155/95lbs) Post scores to comments.
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05.20.2013

Warm-up Drills I. Run 400m II. 2 Rounds of 5 x Strict Press (45/30lbs) 5 x Squat Jumps (45/30lbs) 5 x Push Press (45/30lbs) 5 x Thruster (45/30lbs) 5 x Push/Split Jerk (45/30lbs) III. Mobility Impact/Focus: PP/PJ/SJ Optional I. Push Press x 5-4-3-2-1RM II. Push/Split Jerk x 2-2-2-2-2RM III. Push/Split Jerk x 2-1-1-1-1RM Post sets/reps/loads to comments. “Cou” For time Run 800m 7-6-5-4-3-2-1 reps of Squat Clean (165/110lbs) Burpees Run 800m Post scores to comments. Skill Development 50 x Ring Rows (strict) Then… Against a 6:00 Running Clock 6 x Hollow Rocks (2ct) :10+ Static Hold L-sits (Paralettes/Rings)
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05.16.2013

Warm-up Drills I. Run 400m II. 2 Rounds of 7 x Deadhang Chin-ups 7 x KB Swings (24/16kg) 7 x Hollow Rocks (2ct) 5 x Forward Rolls III. Mobility Impact/Focus: Squat Optional I. Overhead Squat 8+RM II. Front Squat 4RM 6+RM III. Back Squat 4RM 12+RM Notes: Warm-up sets/reps should be appropriate for each athletes' specific ambitions for rep records/movement PR's. Post sets/reps/loads to comments. "Hangry" For time 3 Rounds for time of Run 200m 12 x 1-arm KB Snatch (6R6L-24/16kg) Max Reps x L-sit Pull-ups Post scores to comments.
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05.14.13

Warm-up Drills I. Run 400m II. Snatch Technique & Instruction III. Mobility Impact/Focus: Deadlift 5/3/1+ or Snatch 1RM 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% II. Snatch 1-1-1-1-1RM Post sets/reps/loads to comments. "Jackie" Row 1000m 45 x Thrusters (45lbs) 30 x Deadhang Pull-ups Post scores to comments.
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05.13.2013

Warm-up Drills I. Run 400m II. 2 Rounds for quality of: 7 x Burpees 7 x Deadlifts (45/30lbs) 7 x Push Press (45/30lbs) 7 x Thrusters (45/30lbs) III. Mobility Impact/ Focus: Weighted Dips 5-5-5-5-5 Warm-up with three sets of Ring/Static Dips before working up to a new 1RM Ring/Static Dip. Athletes should be capable of a 1.25xBW Static Dip before transitioning to Weighted Ring Dips I. Weighted Ring Dip 1-1-1-1-1RM II. Weighted/BW Static Dips x 5-5-5-5-5 Post sets/reps/loads to comments. "Bai's Hangover" Complete as many rounds/reps as possible in 18:00 of 400m run 30 x Wallball (20/14lbs) 30 x Slamball (40/20lbs) Skill Development Angel Drops (PVC)
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05.10.2013

Warm-up Drills I. Run 400m II. 2 Rounds of 5-7 x Deadhang Chin-ups 7 x KB Swings (24/16kg) 7 x Hollow Rocks (2ct) 5 x Forward Rolls III. Mobility Impact/Focus: Squat Optional I. Overhead Squat 3RM II. Front Squat 4RM III. Back Squat 4RM Post sets/reps/loads to comments. "Heline" 3 Rounds for time of Row 500m 12 x KB Swings (32/24kg) 21 x Box Jumps (32/24'') Post scores to comments.
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05.09.2013

Warm-up Drills I. Row 3:00 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: Pull-ups Choose one of the following work through the sets/reps EMOTM for 8:00 1-2 x Deadhang muscle ups 2 Weighted Pull-ups 3-5 Deadhang Pull-ups 5 Band Assisted Pull-ups Post scores to comments. "Olympic Lifting Bonanza" Complete the following for time 3 rounds of 3 x Squat Clean & Jerk (135/95lbs) 25 x Double-unders 3 rounds of 3 x Squat Snatch (135/95lbs) 15 x GHD Sit-ups Post scores to comments.
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05.08.2013

Warm-up Drills I. Run 400m II. 3 Rounds of 8 x Wall Squats/Bench Squats 8 x Deadhang Chin-ups III. Mobility Impact/Focus: Bench Press Warm-up with 2-3 sets of 5 reps each before working through the following 3 rep sets of Bench Press. Go heavy, attempt to establish a 3RM. Bench Press 3-3-3-3-3RM Post sets/reps/loads to comments. “Stimpy” For Time Run 200m 3 Rounds of 6-4-2 x L-sit Pull-ups 6-4-2 x Handstand Push-ups Run 200m 4 Rounds of 4 x Front Squat (185/135lbs) 10 x DB Thrusters (50/35lbs) Run 200m 4 Rounds of 10 x Ring Push-ups 4 x DB Thrusters (45/30lbs) Run 200m Post scores to comments. Skill Development Perform 3-5 Rounds of the following Ring Complex, without resting or coming off the rings: Muscle-up x 1 Ring Dip to max depth with :02 hold at bottom x 2 Support x :10 Ring Dip to max depth with :02 hold at bottom x 2 Muscle-up x 1 Notes: Muscle-ups start at full extension with turn-out and finish in the support with turn-out.
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05.07.2013

Warm-up Drills I. Run 400m 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: Deadlift 3-3-3+ & Olympic Lifts I. Deadlift 3-3-3+ Work through the following percentage based sets outlined below. To determine loads multiply 1RM by .9 with percentages being derived from the resulting 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) 3 x 60% (warm-up) 3 x 70% 3 x 80% 3+ x 90% Post sets/reps/loads to comments. II. Olympic Lift Impact/Focus As time permits work through 1-2 of the following Clean/Jerk/Snatch centric movements for today’s training. Power Clean 2-2-1-1-1 (75-90%1RM) Push/Split Jerk 2-2-1-1-1 (70-80%1RM) Hang Power Snatch 2-2-2 Snatch Grip Deadlift 4-4-4 Post results to comments. "Rummy" Complete 6 Rounds of the following: 1:00 x 2-Fer Wallball (20/14lbs) [:20 x Rest/Transition] 1:00 x Double-unders (*FltS) [:20 x Rest/Transition] 1:00 x Hang Power Snatch (75/55lbs) [:20 x Rest/Transition] 1:00 x GHD Sit-ups (*Slapfight-ROM) [:20 x Rest/Transition] 1:00 x x Jumping Slammball (40/20lbs) [1:00 x Record/Rest/Reset] Post scores to comments.
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05.06.2013

Warm-up Drills I. Row 3:00 II. 2 Rounds of 7 x Push ups (CFGS) 7 x Deadlifts (45/30lbs) 7 x Power Clean (45/30lbs) 7 x Push Press (45/30lbs) III. Mobility Impact/Focus: Pull-up/Rope Climb/Muscle-up Tests Choose 2 tests out of the following that you did not complete last week during baseline establishment: Weighted Deadhang Pull-up 1RM L-sit Pull-ups Max Reps Deadhang Pull-ups Max Reps Deadhang to Freestyle Pull-ups Max Reps Freestyle Pull-ups Max Reps Max Rope Climb Ascents x 5:00 (Freestyle) Max Rope Climb Ascents ‘Unbroken’ (CFGS) Weighted Muscle-up 1RM Deadhang Muscle-ups Max Reps (false grip) Freestyle Muscle-ups Max Reps Post scores to comments. “Klepto” 4 rounds for time of 27 x Box Jumps (24/20'') 20 x Burpees 11 x Squat Cleans (145/105lbs) U.S. Air Force Major David 'Klepto' L. Brodeur, 34, of Auburn, Massachusetts, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, Alaska, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire from an Afghan military trainee. He is survived by his wife Susie, daughter Elizabeth, and son David.--viaCrossFit.com Post scores to comments.
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05.03.2013

Warm-up Drills I. Run 800m II. 2 Rounds of 5 x Burpees 5 x Inchworms-2-Plank (2ct) 5 x Sumo Deadlift High-Pull (45/30lbs) 5 x Front Squat (45/30lbs) 5 x Push Press (45/30lbs) III. Mobility Impact/Focus: Athlete's Choice Squat Test I. Wendler Back Squat (HB or LB): Est.1RM II. Front Squat Est.1RM III. Overhead Squat Est. 1RM or Est. Rep Record @ OHS(1xBW) Post sets/reps/loads to comments. “Underchester” Complete the following against a 16:00 Running Clock Run 800m Then... AMRAP of Max Reps x Hang Power Clean (135/95lbs) 20 x GHD/Abmat Sit-ups Post scores to comments.
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05.02.2013

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: Rower Intervals 10 Rounds of (:20 maximal effort x :40 Rest) Notes: Complete as many Rounds of (:20 on x :40 rest) while holding a deviation limit of 70%. After warming up well execute a single :20 max effort Row for distance. Repeated sprint efforts today with a 1:2 work to rest ratio becomes a much more challenging training session when small goals, such as struggling to hold each work interval to 70% or better of the days best initial interval rowed. Post scores to comments. “Terminal Velocity” Work through 9-12-15-18-21 reps for time of Ring Push-ups DB Thrusters (50/35lbs) Sandbag G2OH (70/40lbs) Post scores to comments. Skill Development 1:00 x Ring Support (w/ Turn-out & Hollow Body Position) 1:00 x L-sit/V-sit (from bottom of Chin-up Position emphasizing active shoulders throughout) 20 x Pistols (L+R=1Rep)
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05.01.2013

Warm-up Drills I. Row 500m II. 2 Rounds of 1 x Climb Up and Over Rig 3 x Burpees 5 x Air Squats (wall) 7 x Hollow Rocks (2ct) III. Mobility Impact/Focus: Pull-up, MU, Rope Climb Tests Weighted Deadhang Pull-up 1RM L-sit Pull-ups Max Reps Deadhang Pull-ups Max Reps Deadhang to Freestyle Pull-ups Max Reps Freestyle Pull-ups Max Reps Max Rope Climb Ascents x 5:00 (Freestyle) Max Rope Climb Ascents (CFGS) Weighted Muscle-up 1RM Deadhang Muscle-ups Max Reps (false grip) Freestyle Muscle-ups Max Reps Post sets/reps/loads to comments. “And Now For Something Completely Different” Complete as many Rounds/Reps as possible in 10:00 of 3 x Front Squat (185/135lbs) 5 x Squat Jump-Touch (Rig) 10 x Toes-2-Bar/K2E's 30 x Double-unders Post scores to comments.
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