Sunday, September 29, 2013

Monday, September 30th

 WOD

"2007 Games Final WOD"
For Time;
1000M Row then, 
5 Rounds of
25 Pull-ups
7 Shoulder to Overhead (95/135)


Tuesday, October 1st

Strength:
3x ME Ring Dips
*2 min rest b/t sets

WOD:
12 min AMRAP of,
3,3 - 6,6 - 9,9 - 12,12 etc...
Deadlifts (95/135)
Burpee Box Jumps (20/24) 

Wednesday, October 2nd

Strenght:
Shoulder Press (5-3-1) @ 75%, 85%, 95% of 1RM

WOD
For Time:
"Randy"
75 Snatches (45/75)
3 min rest then,
75 Air Squats

*Record "Randy" & total time

Thursday, October 4th

Skills:
10 minutes of skills practice,
athletes option (DU's,HS work, MU progressions, ext...)

WOD:
5 Rounds for time of, 
400 M Run
5 HSPUs
10 Russian Twists (15/25)
15 Wall Balls (14/20) 

Friday, October 4th

Strength:
OH Squats (5-5-5) @ 75%, 85%, 95% of 1RM

WOD
(x2) 9 minute Amrap's with 2 minutes rest b/t of,

5 Bear Complex (75/115)
15 KB Swings (35/53)
25 Double Unders


Saturday, October 5th


Team WOD - Coaches Choice

Sunday, September 22, 2013

Monday, September 23rd

10 minutes of Mobility

WOD
"Fran"
21-15-9
Thrusters (95/65)
Pull Ups
3 minutes rest, then
9-15-21
Power Cleans (95/65)
Box Jumps (24/20)
*Record "Fran" time & total time.

Tuesday, September 24th

Strength
Deadlift (3-3-3) @ 80%, 85%, 90% of 1RM

WOD
5 rounds for time,
10 Clapping Push Ups
20 V-ups
30 Slam Balls

Wednesday, September 25th

Strength
Shoulder Press (3-3-3) @ 80%, 85%, 90% of 1RM

WOD
15 minute Amrap of,
8 Handstand Push Ups
12 Jumping Squats
16 Kettle Bell Cleans (53/35) Alt. Arms

Thursday, September 26th

Not for time:
10 Tire Flips
WOD
For time,
1000 meter Row,
Then 4 rounds of,
12 Wall Balls (20/14)
10 Toes 2 Bar
8 Power Snatch (95/65)

Friday, September 27th

10 minutes of Mobility

Strength:
Find 1RM Overhead Squat

WOD
12 minute Amrap of,
30 Double Unders
20 Goblet Lunges (53/35)
10 Burpee's

Saturday, September 28th

TEAM WOD

Sunday, September 15, 2013

Monday, September 16th

Crossfit 

Strength:
Shoulder Press (5-5-5) @ 75%, 80%, 85% of 1RM

WOD:
For Time,
Box Jumps 10-9-8-7-6-5-4-3-2-1
Deadlift (body wt) 1-2-3-4-5-6-7-8-9-10

Tuesday, September 17th

Crossfit 

Skills:
10 minutes of Double Under practice

WOD:
For total reps/cal of,
Tabata Calorie Row
1 minute rest,
Tabata KB Snatches/Toe 2 Bar (Alt.)
1 minute rest
Tabata Push ups/ Sit ups (Alt.)
(Tabata = 8 rounds of 20 sec. work & 10 sec. of rest)

Wednesday, September 18th

Crossfit 

Not for time:
3x (4x25 meters) Shuttle Sprints

WOD:
For time,
60 Double Unders
40 Slam Balls (20/15)
20 Pull ups
10 Thrusters (95/65)
20 Pull ups
40 Slam Balls
60 Double Unders

Thursday, September 19th

Crossfit 

Skills:
10 minutes of Handstand Work

Then for time,
40-30-20-10
Wall Balls (20/14)
Barbell Sumo Hi-Pulls (75/45)

Friday, September 20th


Crossfit

Strength:
Front Squats (5-5-5) @ 60%,65%,70% of 1RM

WOD:
20 minute AMRAP of,
5 Hang Cleans (95/65)
10 OTB Burpee's
15 Kettle Bell Swings (53/35)

Saturday, September 21st

Crossfit
Team WOD

Saturday, September 7, 2013

Monday, September 9th

"Nasty Girls"
3 Rounds for time,
50 Air Squats
7 Muscle Ups (bar or rings)
10 Hang Cleans (135/95)

"Nasty Girls Substitute" *Use this version if unable to perform Muscle Ups.
3 Rounds for time,
50 Air Squats
15 Pull Ups
15 Ring Dips
10 Hang Cleans (135/95)

Tuesday, September 10th

Strength:
Front Squats (5-3-1) warm up, then @ 75%, 85%, 95% 1RM

Then: 12 minute AMRAP of,
40 Double Unders (scale with 40 DU attempts or 120 singles)
5 Snatch Complexes of: 1 Snatch + 2 OH Squats
15 Wall Balls (20/14)

Wednesday, September 11th

911 Hero WOD
1 Round for time,
2001 meter Row or 2001 meter Run (5 laps) *Athletes option to Run or Row.
11 Box Jumps (24/20)
11 Thrusters (135/95)
11 C2B Pull Ups
11 Power Cleans (135/95)
11 Handstand Push Ups
11 KB Swings (53/35)
11 Push Jerks (135/95)
11 Toes 2 Bar
11 Deadlifts (135/95)
2001 meter Row or 2001 meter Run (5 laps) *Athletes option to Run or Row.

Thursday, September 12th

Strength:
Deadlift (5-5-5) warm up, then @ 75%, 80%, 85% 1RM

Then,
5 Rounds for time,
10 Turkish Get Ups (53/35)
20 Russian Twist (45/25) plates


Friday, September 13th

SKILLS:
Not for time,
5 Rope Climbs

WOD:
EMOM for 20 minutes,
Odd minutes: 4 Curtis P's (95/65)
*Complex: 1 Clean + Right Leg Lunge + Left Leg Lunge + Push Press
Even minutes: 8 Burpee's

Saturday, September 14th

TEAM WOD

Sunday, September 1, 2013

Monday, Sept 2nd

TEAM WOD
"19 Hero's Wod"

Tuesday, September 3rd

Skills
15 minutes of Handstand Work

WOD
4 minute AMRAP of 10 Burpee's & 7 Strict Pull ups,
2 minute rest,
6 minute AMRAP of 20 Box Jumps & 12 Push ups,
2 minute rest,
8 minute AMRAP of 30 Double Unders & 15 V-ups

Wednesday, September 4th

Strength
Front Squats (3-3-3) warm up, then @ 80%, 85%, 90%

WOD
For time,
400 meter Pinch Carry (25/15) bumper plates
Then, with no rest, 3 rounds of,
25 Wall Balls (20/14)
12 Power Snatches (95/63)
8 Knees 2 Elbows

Thursday, September 5th

Skills
15 minutes of Muscle up progressions

WOD
15 minute AMRAP of,
8 Goblet Squats (53/35)
12 Tall Cleans (75/45)
16 Sit ups

Friday, September 6th

Strength
15 minutes to find 1RM Shoulder Press

WOD
"Fight Gone Bad format"
3 rounds of,
Kettle Bell Swings (53/35)
Slam Balls
Push Press (75/45)
Calorie Row
Barbell Lunges (75/45)

Saturday, September 7th

TEAM WOD
Coaches Choice