Monthly Archives: September 2013

09.30.2013

Warm-up Drills
I. Run 400m
II. 5:00 AMRAP of
5 x Medicine Ball Cleans (40/20lbs)
10 x Abmat Sit-ups (butterfly)
15 x Air Squat (wall)
III. Individual Mobility

Impact/Focus: Back Squat
Warm up as necessary before completing the workload below based on the Back Squat strength cycle selected:

I. Squat Cycle Week 3/Day 1
8 x 65%
8 x 70%
6 x 80%
6 x 85%

II. Back Squat 5/3/1+
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)
5 x 75%
3 x 85%
1+ x 95%

Post sets/reps/loads to comments.

“Bon Voyajez”
For time
Row 500m
Then…
10-9-8-7-5-4-3-2-1 reps of
Hang Power Clean (135/95lbs)
Ring Dips
Then…
Row 500m

Post scores to comments.

Posted in | 8 Comments

09.27.2013

Warm-up Drills
I. Row 3:00
II. 6:00 AMRAP of
4 x Turkish Get-ups (24/16kg)
10 x Hollow Rocks (2ct)
III. Mobility

Impact/Focus: Handstand Push-ups
Choose one of the following based current Handstand Push-up ability
I. Deficit Handstand Push-ups x 5-5-5-5-5
II. Strict Handstand Push-ups x 5-5-5-5-5
III. Mod Handstand Push-ups x 5-5-5-5-5

Post scores to comments.

“Portion Control”
5 Rounds, each individually timed. Rest 2:00 between efforts.
20 x Ground-2-Overhead (Bumper Plates: 45/25lbs)
20 x Thrusters (Barbells: 45/30lbs)

Post scores to comments.

Skill Development
2:00 x Max reps Double-unders
Rest 2:00
2:00 x Max reps Double-unders

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09.26.2013

Warm-up Drills
I. Run 400m
II. 6:00 AMRAP of
20ft Duck Walk
20ft Crab Walk
20ft Bear Crawl
20ft Bear Crawl (Bent legs)
20ft Bear Crawl (Straight legs)
20ft Broad Jumps
III. Mobility

Impact/Focus: Back Squat
Work through the following sets/reps
Back Squat Week 2/Day 2
10 x 60%
8 x 70%
8 x 75%
8 x 80%

Post sets/reps to comments.

“Apple Bottom”
Complete as many rounds/reps as possible in 15:00 of
Run 200m
8 x DB Snatches (50/35lbs)
10 x Toes-2-Bar/K2E’s
15 x Air Squats

Post scores to comments.

Posted in | 6 Comments

09.25.2013

Warm-up Drills
I. Run 400m
II. 5:00 AMRAP of
5 x Pull-ups
10 x Push-ups
15 x Wall Squats
III. Mobility

Impact/Focus: Bench Press 5-5-5-5-5RM
Warm-up with 2-3 sets of 5 reps each before working up to a 5 rep maximum Bench Press.

Bench Press x 5-5-5-5-5RM

Post sets/reps/loads to comments.

“Snippet”
For time
5 x Push/Split Jerk (65-75%)
10 x Burpees
12 x KB Swings (32/24kg)
4 x Push/Split Jerk (65-75%)
10 x Burpees
12 x KB Swings (32/24kg)
3 x Push/Split Jerk (65-75%)
10 x Burpees
12 x KB Swings (32/24kg)
2 x Push/Split Jerk (65-75%)
10 x Burpees
12 x KB Swings (32/24kg)
1 x Push/Split Jerk (65-75%)
10 x Burpees
12 x KB Swings (32/24kg)

Post scores to comments.

Posted in | 14 Comments

09.24.2013

Warm-up Drills
I. Row 2:00
II.6:00 AMRAP of
20ft Duck Walk
20ft Crab Walk
20ft Bear Crawl
20ft Bear Crawl (Bent legs)
20ft Bear Crawl (Straight legs)
20ft Broad Jumps
III. Mobility

Impact/Focus: Snatch 1-1-1-1-1RM
Warm-up as necessary before working up to a heavy 1 rep snatch.

Snatch x 1-1-1-1-1

Post sets/reps to comments.

“Document 24”
4 rounds for time of
Row 250m
8 x Power Cleans (135/95lbs)
12 x Box Jumps (24/20”)
18 x GHD/Abmat Sit-ups

Post scores to comments.

Posted in | 10 Comments

09.23.2013

Warm-up Drills
I. Run 400m
II. 2 Rounds of
7 x Deadlifts (45/30lbs)
7 x Front Squats (45/30lbs)
7 x Push Press (45/30lbs)
7 x BB Bent-over Row (45/30lbs)
III. Mobility

Impact/Focus: Back Squat
Warm up as necessary before completing the workload below. Your strength cycle from last week will continue below.

I. Squat Cycle Week 2/Day 1
10 x 60%
8 x 65%
6 x 70%
6 x 75%
6 x 80%

II. Back Squat 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 to comments.

“Death and Taxes”
Complete the following for time
12-11-10-9-8-7-6-5-4-3-2-1 reps of
Wallball (20/14lbs)
Pull-ups
(TBD Double-under Tax)

Notes: Every minute that passes during the WOD adds 10 x Double-unders to the last round. This final set of Double-unders must be completed in order to stop the clock.

Post time to comments.

Posted in | 7 Comments

09.20.2013

Warm-up Drills
I. Run 400m
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 & Lateral Burpee EMOTM
Every minute on the minute on the minute for 12:00 complete the following
Even minutes: 5 x Deadlifts (70-80% 1RM)
Odd Minutes: Max Reps x Lateral Burpees (over bar)

Post scores to comments.

“Nautical Climb”
For time
Row 2000m
Then…
200 x Mountain Climbers

Post scores to comments.

Skill Development
Handstand Practice (HSPU, Walking, Freestanding, etc.)
Shoulder Mobility/Pre-hab

Posted in | 9 Comments

09.19.2013

Warm-up Drills
I. Speed Rope 2:00
II. Medicine Ball Relay
III. Mobility

Impact/Focus: Back Squat
Work through the following sets/reps

Back Squat Cycle Week 1/Day 2
10 x 60%
8 x 65%
8 x 70%
8 x 75%

Post sets/reps to comments.

 

“Desert Trick”
Complete for time:
Run 600m
15 x Sandbag Ground-2-Overhead
50 x Double-unders
Run 400m
10 x Sandbag Ground-2-Overhead
50 x Double-unders
Run 200m
5 x Sandbag Ground-2-Overhead
50 x Double-unders

Post scores to comments.

Posted in | 11 Comments

09.18.2013

Warm-up Drills
I. Run 400m
II. 10-8-6 reps of
Medicine Ball Cleans (40/20lbs)
Burpees
Hollow Rocks (2ct)
III. Mobility

Impact/Focus: Clean 3-3-3-3-3
Warm-up as necessary before completing the workload below.

Clean x 3-3-3-3-3

Post sets/reps to comments.

“Brisk Chill”
Complete as many rounds/reps as possible in 7:00 of
10 x Pull-ups
10 x GHD/Abmat Sit-ups
10 x Overhead Squats (95/65lbs)
Rest 3:00
Then… Complete as many rounds/reps as possible in 7:00 of
10 x Toes-2-Bar/K2E’s
10 x Box Jumps (24/20”)
10 x Sumo Deadlift High Pull (95/65lbs)

Post scores to comments.

Posted in | 8 Comments

09.17.2013

Warm-up Drills
I. Row 3:00
II. 2 Rounds of
7 x Deadlift (45/3olbs)
7 x Front Squat (45/3olbs)
7 x Push Press (45/3olbs)
7 x Thrusters (45/3olbs)
III. Mobility

Impact/Focus: Push/Split Jerk 3-3-3-2-2
Warm-up as necessary before completing the following workload.

Push/Split Jerk x 3-3-3-2-2

Post sets/reps to comments.

“CF Games 2007 Hopper WOD”
Complete for time
Row 1000m
3 Rounds of
7 x Push/Split Jerk (135/95lbs)
21 x Push-ups (CFGS)

Notes: All repetitions of Push/Split Jerk must be taken from the ground and performed to definition standards, Press or Push Presses will not count towards the repetitions required.

Post times to comments.

Posted in | 12 Comments

09.16.2013

Warm-up Drills
I. Run 400m
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: Back Squat
Select one of the following Back Squat programs and work through the first day of sets/reps respectively:

I. Back Squat Cycle Week 1/Day 1
10 x 60%
8 x 70%
6 x 75%
4 x 80%

II. Back Squat 5-5-5+
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)
5 x 65%
5 x 75%
5+ x 85%

Post sets/reps/loads to comments.

“Have Fun”
Against a 15:00 Running Clock complete the following
Run 800m
In the time remaining complete AMRAP of
5 x Handstand Push-ups
12 x KB Swings (32/24kg)

Post scores to comments.

Posted in | 8 Comments

09.12.2013

Warm-up Drills
I. Run 400m
II. 12-9-6 reps each of
Thrusters (45/30lbs)
Sumo Deadlift High-Pull’s (45/30lbs)
Hollow Rocks (2ct)
III. Mobility

“Viking Fran”
For time
Row 250m
15 x Thrusters (155/105lbs)
15 x C2B Pull-ups (30/15lbs)
Row 500m
12 x Thrusters (155/105lbs)
12 x C2B Pull-ups (30/15lbs)
Row 750m
9 x Thrusters (155/105lbs)
9 x C2B Pull-ups (30/15lbs)

Post scores to comments.

Posted in | 10 Comments

09.12.2013

Warm-up Drills
I. Tabata Speed Rope
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: Weighted Dips & BW Rep Test
Warm-up as necessary before working through the following sets of Weighted Dips & follow on Static Dip Bodyweight rep test

Weighted Static Dips 1-1-1-1-1
Rest 2:00
Max Reps x Static Dips (Bodyweight)

Notes: Use band progressions as necessary. Those that aren’t ready for weighted static dips will work through two rounds of 5-4-3-2-1 reps of their current band assisted dips with strict form/execution. Rest as needed between efforts; for scaling purposes 30 reps of strict form, no kipping dips are what we consider the priority today.

Post scores to comments.

“Annie Gets Abusive”
50-40-30-20-10 reps for time of
Double-unders
GHD Sit-ups

Notes: Scale GHD sit-ups to Anchored Abmat Sit-ups as necessary (Dumbbells or a partner to secure feet). Those with infrequent Double-unders should be subbing in 2x Attempts (hit or miss), those still working on their first Double-unders may substitute 4 x Single-unders where today’s emphasis lies in staying in contact with the ground for as little time as possible during each revolution/jump with the rope. Max turnover/revolutions = coordination gains = transference into Double-under ability.

Post scores to comments.

Posted in | 5 Comments

09.11.2013

Today we remember those who lost their lives on Sept. 11, 2001. We Will Never Forget.

Warm-up Drills
I. Row 3:00
II. 3 Rounds of
1 x Rope Climb
10 x Push-ups
15 x Sit-ups
III. Mobility

“9/11 Tribute WOD”
For time
2001m Row or 2001m Run (1.25 miles)
11 x Box Jumps (30/24)
11 x Thrusters (125/85)
11 x Burpee Chest-to-Bar Pull-ups
11 x Power Cleans (170/120)
11 x Handstand Push-ups
11 x KB Swings (32/24)
11 x Toes-to-Bar
11 x Deadlifts (170/120)
11 x Push Jerks (110/75)
2001m Row or 2001m Run (1.25 miles)

Notes: If athletes begin the WOD with a Row, they finish with a Run and vice versa. The workout itself is completely symbolic of 9/11. The 2001 meter row represents the year the attack took place. The 11 reps of 9 exercises represents the date (9/11). Even the weights have meaning.
The 125lb Thrusters represents the number of deaths that occurred at the Pentagon. The 175lb Power Clean symbolizes the AA Flight 175 that hit the South Tower. The 170lb Deadlift is symbolic of Flight 77 and Flight 93 combined. And the 110lb Push Jerk represents the number of floors in each tower of the World Trade Center. -via CrossFit.com

Post scores to comments.

Posted in | 6 Comments

09.10.2013

Warm-up Drills
I. Run 400m
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: Snatch 2-2-2-2-2
Warm-up as necessary before completing the following workload.

Snatch x 2-2-2-2-2

Post sets/reps to comments.

“Unnamed”
Complete as many rounds/reps as possible in 10:00 of
10 x Cleans (135/95lbs)
10 x Toes-2-Bar
Rest 1:00
Then…
Max Distance x Overhead Walking Lunges (45/25lbs).

Post scores to comments.

Posted in | 6 Comments

09.09.2013

Warm-up Drills
I. Run 400m
II. 2 Rounds of
7 x KB Deadlift (24/16kg)
7 x Sumo Deadlift High Pulls (24/16kg)
7 x Push-ups (CFGS)
14 x Wall Squats
III. Mobility

Impact/Focus: Back Squat 1-1-1-1-1RM
Warm-up as needed (3 sets of 3-5 reps) before working up to a new 1-Rep maximum personal record Back Squat.

Back Squat x 1-1-1-1-1

Post sets/reps to comments.

“Lil’ Burner”
21-15-9 reps for time of
KB Swings (32/24kg)
Burpees
Rest 2:00
Then…max reps within the time allotted of
1:00 x Muscle-ups (Pull-ups)
1:00 x Push-ups
1:00 x Abmat Sit-ups (Butterfly)

Post scores (time/reps) to comments.

Posted in | 9 Comments

09.06.2013

Warm-up Drills
I. Row 3:00
II. 2 Rounds of
9 Fundamentals x 5 reps each (45/30lbs)
III. Mobility

”Oxygen’s A Crutch”
Complete for time
15 x Deadlift (60-70%1RM)
15 x Dumbbell Thrusters (50/35lbs)
30 x Double-unders
12 x Deadlift (60-70%1RM)
12 x Dumbbell Thrusters (50/35lbs)
30 x Double-unders
9 x Deadlift (60-70%1RM)
9 x Dumbbell Thrusters (50/35lbs)
30 x Double-unders
6 x Deadlift (60-70%1RM)
6 x Dumbbell Thrusters (50/35lbs)
30 x Double-unders
3 x Deadlift (60-70%1RM)
3 x Dumbbell Thrusters (50/35lbs)
30 x Double-unders

Post scores to comments.

Skill Development
Athlete’s choice

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09.05.2013

Warm-up Drills
I. Run 400m
II. 4 Rounds of
2:00 x Turkish Get-ups (alt.R/L)
1:00 x Pistols (R+L=1Rep)
III. Mobility

“Fight Gone Bad!”
3 rounds for total points of
Wallball (20/14lbs)
Sumo Deadlift High-Pull (75/55lbs)
Box Jump (20/16”)
Push Press (75/55lbs)
Row (Kcal)

Notes: 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. After each minute of work elapses athletes must move to next station immediately. One point is given for each rep, except on the rower where each calorie is one point.

Post scores to comments.

Skill Development
2-3:00 of L-sit/V-sit on Paralettes or Rings

Posted in | 5 Comments

09.04.2013

Warm-up Drills
I. Speed Rope 2:00
II. 2 Rounds of
5 x Overhead Squats (45/30lbs)
5 x Power Snatch (45/30lbs)
5 x Snatch (45/30lbs)
III. Mobility

“No True Glory”
For time
Run 400m
21 x Power Snatch (95/65lbs)
21 x Pull-ups
Run 400m
15 x Power Snatch (95/65lbs)
15 x Pull-ups
Run 400m
9 x Power Snatch (95/65lbs)
9 x Pull-ups

Post scores to comments.

Skill Development
Complete the following at your own pace
75ft x Farmer’s Walk
:30 x Prone Plank
30 x Windshield Wipers
50ft x Farmer’s Walk
:20 x Prone Plank
20 x Windshield Wipers
25ft x Farmer’s Walk
:10 x Prone Plank
10 x Windshield Wipers

Posted in | 5 Comments

09.03.2013

Warm-up Drills
I. Run 400m
II. 6:00 AMRAP of
20ft Duck Walk
20ft Crab Walk
20ft Bear Crawl
20ft Bear Crawl (Bent legs)
20ft Bear Crawl (Straight legs)
20ft Broad Jumps
III. Mobility

Impact/Focus: Front Squat 1-1-1-1-1RM
Warm-up with the percentage based sets/reps listed below (using your most recent 1-Rep maximum data to determine loads) before working up to a heavy single or new 1RM personal record.

5 x 40% (warm-up)
3 x 50% (warm-up)
3 x 60% (warm-up)

Front Squat x 1-1-1-1-1

Post loads to comments.

“Mah Duex”
Complete as many Rounds/Reps as possible in 12:00 of
10 x KB Swings
10 x Ring Dips
20 x Slamball or Hammer Strikes

Post scores to comments.

Posted in | 3 Comments

09.02.2013

Warm-up Drills
I. Speed Rope x 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

“Glen”
For time
30 x Clean & Jerk (135/95lbs)
Run 1 mile
10 x Rope Climbs
Run 1 mile
100 x Burpees

Post scores to comments.

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