Sunday, March 31, 2013

Monday, April 1st

Strength: Shoulder Press (2-2-2) for total load.
Then: "Cindy"
20 minute Amrap of;
5 Pull Ups
10 Push Ups
15 Squats

Tuesday, April 2nd

3X Max Effort Ring Dips / 2 minute rest between sets
Then: 4 Rounds for time
8 Power Snatch (95/63)
12 Lateral OTB Burpee's
30 Double Unders

Wednesday, April 3rd

Strength: Back Squat (2-2-2) for total load
Then: 10-9-8-7-6-5-4-3-2-1
Box Jumps
Kettle Bell Swings (53/35)

Thursday, April 4th

Strength: EMOM for 7 minutes
One Clean High Pull & One Clean & Jerk
Then: Due to open wod 13.5, wod changed to;
"Annie"
50-40-30-20-10
Double Unders
Sit ups

Friday, April 5th

12 minute Amrap
15 Thrusters
15 Chest to Bar Pull ups
*Record reps at each 4 minute interval.

Saturday, April 6th

0800: Olympic Lifting Class
0900: Team Wod

Sunday, March 24, 2013

Monday, March 25th

3X Max Effort Push-ups / 2 minute rest between.
Then: 1K Row for time.
Then: 10 minute Amrap of,
7 Overhead Squats (95/63)
7 Pull-ups
7 Kettle Bell Swings (53/35)

Tuesday, March 26th

Push Press (2-2-2) for total load / 2minutes rest between.
Then: 18 - 12 - 9
Hang Cleans (95/53)
Ring Dips
Slam Balls (20/15)

Wednesday, March 27th

400 meter Farmers Carry for time (53/35)
Then: 5 minutes of Double Under practice.
Then: 4 Rounds for time,
8 Box Jumps
8 Sumo High Pulls (95/53)
8 OTB Burpee's

Thursday, March 28th

10 minutes to establish 1RM Front Squat.
Then: 800 meter Sandbag Run for time (40/20).
Then: (8,4) minute Amrap/2 minute rest between,
5 Deadlifts (135/95)
7 HR Pushups
9 Wall Balls (20/14)

Friday, March 29th

7 minute Amrap of;
"Clean & Jerk and Toes to Bar Ladder"
3 Clean & Jerks (135/95)
3 Toes 2 Bar
6 Clean & Jerks
6 Toes 2 Bar
Continue increasing each movement by 3 reps until time expires.
5 minute rest,Then:
3X Max Effort L-Sit hold for time or
3X Max Effort Sit-ups (if unable to perform L-sit hold)
For the remainder of class practice handstand walk, handstand push-ups or handstand holds

Saturday, March 30th

0800: Olympic Lifting
0900: Team Wod

Sunday, March 17, 2013

Monday, March 18th

3x Max Effort Toes to Bar / Knees to Elbows,
90 seconds rest between sets.
Then: 1000m Row for time.
Then: Elizabeth 21-15-9
Power Cleans (135/73)
Ring Dips


Tuesday, March 19th

(5-5-5) Dead Lift for total load,
2 minutes rest between sets, 5 minutes to warmup.
Then: 10 minute Amrap of,
8 Shoulder to Overhead
12 KB SDHP (53/35)
16 Goblet Lunges (53/35)

Wednesday, March 20th

3x Max Effort Handstand Push-ups / Handstand Holds
2 minutes rest between sets.
Then: 5 minutes of Double Under practice.
Then: 5 Rounds for time of,
8 Front Squats
10 Pull-ups
12 V-ups

Thursday, March 21st

(2-2-2) Thrusters for total load,
2 minute rest between sets.
Then: (8, 6) minute Amrap / 2 minute rest between of,
5 Snatch (95/63)
10 Box Jumps
15 Russian KB Swings (53/35)

Friday, March 22nd

2 x 400m Heavy Sandbag Carry
Then: Open Wod 13.3

Saturday, March 23rd

0800: Olympic Lift Basics with Matt
0900: Team Wod

Sunday, March 10, 2013

Monday, March 11th

3x Max Effort Ring Dips,
2 minutes rest between sets.
Then: 12 minute Amrap;
8 Dead Lifts (135/95)
10 Wall Balls (20/14)
12 KB Swings (53/35)

Tuesday, March 12th

Strength: (2-2-2) Thrusters for total load,
90 seconds rest between sets.
Then: 5 Rounds for time:
8 Hang Cleans (95/63)
10 Box Jumps (24/20)
12 Slam Balls

Wednesday, March 13th

5x 250 meter row for time,
2 minute rest between rounds.
Then: 21 - 15 - 9
Pull-ups
Push-ups
Snatch High Pulls (95/63)
Russian Twist (25/15)

Thursday, March 14th

3x Max Effort Weighted Sit-ups (20/15 Slam Ball)
Then: 15 minute Amrap of;
6 Squat Snatch (95/63)
12 Lateral OTB Burpee's
18 Goblet Lunges

Friday, March 15th

5 X 100 meter Sprints for time,
rest while walking backwards to start.
Then: 5 Rounds for time;
10 Push Jerks (95/63)
8 Rings Dips
10 Front Squats (95/63)
2 Tire Flips

Saturday, March 16th

0800 Basic's
0900 Team Wod

Sunday, March 3, 2013

Monday, March 4th

Strength: Push Press (2-2-2) for total load / 90 seconds rest between.
Then: 15 minute Amrap of;
6 Ring Dips
6 Front Squats (95/63)
6 Power Snatch (95/63)

Tuesday, March 5th,

Strength: 5X Max Effort Push-ups / 2 minutes rest between.
Then: 5 Rounds for time;
8 Power Cleans (95/63)
12 Overhead Plate Lunges (25/15)
15 KB Swings (53/35)

Wednesday, March 6th

Strength: Dead Lift (5-5-5) for total load / 2 minutes rest between.
Then: 3 rounds for time;
20 Box Jumps
10 Thrusters (95/63)
20 Burpees

Thursday, March 7th

Strength: 3X Max Effort Pull-ups / 2 minutes rest between.
Then: For time;
400 meter Row
40 Push press (75/45)
30 Abmat Sit-ups
20 Sumo High Pulls (75/45)
10 Turkish Get-ups (35/26)
20 Wall Balls (20/14)
30 Plank pulls (35/26)
40 Slam Balls
400 meter Run

Friday, March 8th

Strength: Front Squats (3-3-3-3-1) with 90 second rest between.
Then: 2013 CrossFit Open Wod, Week 1

Saturday, March 9th

0800 Basics
0900 Team Wod