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.
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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.
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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.
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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.
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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.
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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
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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.
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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.
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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.
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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.
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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.
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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.
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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.
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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.
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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.
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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
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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
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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.
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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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