Tuesday March 16, 2015

Dynamic Tuesdays

Time to work on a little oly lifts. Focus on speed and technical execution.

Oly
Snatch: work to a 3rm, then 1X3@90%, 1X3@85%

Strength/Hypertrophy
A. Snatch Grip Deadlift: work to a 3rm, 1X3@95%, 1XME@90%
B. 3X6 Snatch High Pulls from hang @ 110% (of max Snatch) up to sternum height

Accessory Work
A. 3 sets of: 7 Pull ups + 5 C2B + 3 Bar MU without coming off the bar – rest as needed between sets
B. 3 sets of: 5-10 Strict C2B – 1 minute rest between sets

Lane.... if your dying for a WOD... here ya go.

Optional WOD

AMRAP 15:
4 1-arm DB Snatches at 65, each arm

400m run

Monday March 16, 2015

Max Effort Monday - Legs and Chest Hypertrophy

On each of these sets of work you will be working to failure. The weight should be such that you are failing in the 10-12 rep range.

Strength/Hypertrophy

1a) Back Squat: 3 sets to work to a 6rm, 2X12@80%

1b) Incline Bench Press: 3 sets to work to a 6rm, 2X12@80%

2a) Leg Press: 3x12

2b) Incline Flys: 3x12

3a) Leg Extension: 2x12

3b) Leg Curls or RDLs: 2x12

3c) Calf Raises: 2x12

Short WOD

7 Minute AMRAP

ME Bench Press, 135

ME DB Lunge, 25# each hand

ME weighted reverse crunches, 15#

Friday March 13, 2015

Strength
1) 15 min. to establish a 1RM Clean
2) Every 3 Min for 15 min.
    Max Rep Front Squat @ 85% 1RM Clean

Conditioning
2 rounds
3 Muscle-ups (sub 3 PUPs + 3 DIPS per MU)
15 thrusters, 95#
15 KBS, 55#
20 Box jumps
20 Burpees
50 double unders

Tuesday March 10, 2015

Warm Up

Stretch

Run 400m

2 rounds of

   Lunge single arm press (5 per side per leg, 20 total movements)

   5 strict pull ups

   5 box jumps

   5 decline push up (feet on box)

WOD 1

2 rounds for time of

   20 Box Jumps

   15 Pull Ups

   10 Hand Raise Push Ups

   5 Cleans (105#)

WOD 2

AMRAP 10 of:

   1 Clean & Jerk (105#)

   1 Rd of “Cindy”

   2 Clean & Jerk (105#)

   1 Rd of “Cindy”

   3 Clean & Jerk (105#)

   1 Rd of “Cindy”

Friday March 6, 2015

WOD #1

"Open 15.2"

For as long as possible:

From 0:00-3:00

  2 rounds of: 

  10 overhead squats, 95 / 65 lb.

  10 chest-to-bar pull-ups

From 3:00-6:00

  2 rounds of:

  12 overhead squats, 95 / 65 lb.

  12 chest-to-bar pull-ups

From 6:00-9:00

  2 rounds of:

  14 overhead squats, 95 / 65 lb.

  14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

Note: you can sub back-squat for OHS @ 135#

WOD #2

3 rounds of: 

  10 Bench Press, 135#

  10 box jumps

  10 KBS, 55#

  400m run

Tuesday March 3, 2015

Warm Up

Stretch

Run 400m

2 rounds of

   10 box jump overs

   10 clean & jerk

   5 Burpees

WOD

AMRAP: 5 minutes
12 Box Jump
12 Burpees
12 DB Thrusters

Rest 3 Minutes

AMRAP: 5 minutes
10 Box Jumps
10 Burpees

10 DB Thrusters 

Rest 3 Minutes

AMRAP: 5 minutes
8 Box Jumps
8 Burpees
8 DB Thrusters

Monday March 2, 2015

Check out Competitors WODs from the last week for some really cool training ideas...

http://competitorstraining.com/

Friday February 27, 2015 (Alternate)

Lane's Choice...

15-12-9

Thrusters (95lbs)

Pull Ups

Immediately jump into this….

15-12-9

Burpees

Squat Cleans (95lbs)

Friday Feb. 27, 2015

The Crossfit Open has begun!

Workout 15.1

9-minute AMRAP:

  15 toes-to-bars

  10 deadlifts, 115

  5 snatches, 115

Workout 15.1a

6 minutes to establish a 1-rep-max clean and jerk

As soon as the clock reaches 9 minutes and Workout 15.1 is complete, Workout 15.1a will begin with the same running clock. The athlete will have from 9:00 to 15:00 to complete Workout 15.1a.

Wednesday Feb 25, 2015

"Fight Gone Bad!"

Three rounds of:
   Wall-ball, 20 pound ball, 10 ft target (Reps)
   Sumo deadlift high-pull, 75 pounds (Reps)
   Box Jump, 20" box (Reps)
   Push-press, 75 pounds (Reps)
   Row (Calories)

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. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Subs:

Wall-ball: DB Thrusters, 20#

Row: Seated cable row, 100#

Compare to March 21, 2014

Save the Bros

Little mid-week humor. Drink up!

Prepare to laugh: Protein shakes aren't as harmless as you might think.

Tuesday February 24, 2015

Warm up
Stretch
Run 400m (treadmill)
20 double unders

2 rounds of
   10 lunge single arm press (5 per side per leg, 20 total movements)
   10 hand raise push up
   10 plank up-down

WOD

4 rounds for time of:
   10 box jump
   15 squat
   20 push up
   25 situp
   30 double under
   run 400m (treadmill)

Friday Feb 20, 2015

Hero WOD Friday

Adam Brown - modified for our equipment

Two rounds for time of:

24 Deadlift, 225
24 Box jumps, 24 inch box
24 Thrusters, 75
24 Bench Press, 165
24 Box jumps, 24 inch box
24 Thrusters, 75
24 Cleans, 135

Adam Brown  |  Age 36  |  Hot Springs, Arkansas

Navy Chief Special Warfare Operator (SEAL) Adam Lee Brown, 36, of Hot Springs, Arkansas, was killed on March 17th, 2010 in Komar Province, Afghanistan, in a battle against heavily armed militants. He is survived by his wife, Kelley, two children, Nathan and Savannah, and by his parents.

Friday Feb 6, 2015

Sack's birthday WOD

2 Person Team

46 min AMRAP, 10 reps each of:

  cleans 95#
  pullups
  push ups
  situps
  squats 135#
  deadlift 185#
  toes to bar
  box jumps
  burpees

Friday Jan 30, 2015

"Deck of Cards"

2 person Team WOD

  Hearts – burpees
  Spades – OH walking lunges 25#
  Diamonds – pull ups
  Clubs – thrusters 75#

*Face cards (Jacks, Queens, Kings) - 10 reps
*Aces - 11 reps
*Joker - 25 toes to bar for both partners
*Otherwise face value = # reps

Flip over one card at a time. One person works while the other rests. Be the first to finish and record your time.

Friday January 23, 2015 (Tim's Birthday WOD)

Tim’s birthday WOD (45 years old)

4.5 rounds of the following:
   10 Weight taps (45#)
   10 Plank Jacks
   10 Sit ups
   10 Bench press (135#)
   10 KBS (45#/55#)
   10 TTB
   10 Plank Step Ups
   10 Pull ups/Lat pulls
   10 Burpees
   10 Dumbbell thrusters (pick your own weight)

   Buyout: 45 Mountain climbers and/or 45 double unders

45 minute cutoff

Tuesday January 20, 2015

Warm-up
Stretch
Run 400m
2 rounds of
   10 decline push ups (feet on box)
   10 squats
   15 double unders
   
WOD
4 rounds of
   15 bench press (135#)
   30 squat
   45 double unders
   400m run (outside)

Fri Jan 16, 2015

Either do the 2 WODs below or the first WOD at 5 rounds.

3 Rounds
  16 KBS, 55#
  16 Box Jumps, 24"
  16 C2B
  400m run

rest 3 minutes.

3 Rounds
  16 ground to overhead, 45# plate
  16 burpees
  16 TTB
  200m med-ball incline climb, 20#, set incline to max

Monday Jan 12, 2015

Idea for today?

6 min AMRAP
  6 Hang Snatch or Clean
  6 Weighted Dips
  6 BB rows
  60 DUs

rest 6 minutes and repeat. :)

Friday January 9, 2015

Seven Deadly Sins - modified

For Time:
   10 Pull Ups
   20 Burpees
   30 Deadlifts (145/160)
   100 Double Unders
   30 Box Jumps (24 inch box)
   20 T2B
   10 Cleans (find weight)

   Grip Strength Buy Out:
      1 Round of Frenchies
      1 Lap of Farmers Carry: 85lbs