12-31.13 - Oly

Snatch: 180#

Clean: 210# failed on the jerk

12.30.13 - DUs, T2B, KB

Pre WOD
Tabata Air Squats. Active Rest in bottom of Squat.  Every time your fail on your hold you must complete 100m of rowing in your Post WOD work.

WOD
21-15-9
Double Under
Frog Jump
Then:
21-15-9
Toes to Bar
Sit Up
Then;
21-15-9
KB Swing Russian 32kg/24kg
SDHP”"

Results: 11:10rx (2nd in class behind Joe)

12.25.13 - 300 burpees

30 min EMOM:

10 burpees every minute

12.28.13 - Group Modified Murph (Crossfit Miami Beach)

Work in teams of 3. Only 1 working at a time:

3 x Run 400m

150 pull-ups

200 hand raise push-ups

300 weighted step ups

3 x 500m row

Results:

28:38 (1st in class)

12-27-13 - Snatches (Crossfit Miami Beach)

Warmup:

4 rnds for quality

5 strict pull-ups

5 ring dips

5 t2b

Strength: 

Snatch High Pulls

2@70%

2@75%

Power Snatch

6x1@80%

Metcon:

5 min Amrap

5 burpees

7 box jumps

10 wall balls

Results: 5 rounds + 13, snatches 135#

12-26-13 - Push Jerks (Crossfit Miami Beach)

Strength:

Push jerk

2@70%

2@75%

6x3@80%

Metcon:

3 rounds

400m row

5 wall walks

10 up and sprawl push-ups

30 lunges

Results: 13:00 (1st in class)

12.24.13 - Snatches (Crossfit Bone Island, Key West)

5x5 power snatches

WOD

5 rounds

9 kb snatches per arm (24kg)

7 burpee box jumps

5 kb swings (24kg)

Result: 12:52rx, 1st in class at rx

12.12.13 - Oly

12.11.13 - MU's

Pre WOD
Tabata KB Swing Russian 8x:20/:10
Score is lowest Round, complete 2 push up during your active rest.

WODEvery 3 Minutes for 15 min
5 Deadlift BW
5 Muscle Up (Scale with high kipping swings, hips to the bar)
10 Backward Stepping Lunge
10 Knees to Elbow

Post WOD
20 Perfect Pulls on the Rower, going for power and low stroke rate.
3x:20 Prone Cobra
3×10 Alternating Superman

Results: 23 MU's, 155# DL

12.10.13 - Oly

12.7.13 - Oly (Snatch PR)

Snatch 170#

12.9.13 - Annie, Cindy

Annie
50-40-30-20-10
Double Under
Sit Up
Then
8:00 AMRAP of Cindy
5 Pull Up
10 Push Up
15 Air Squat

Two scores for today, total time for Annie then how many reps/rounds you can earn during your 8:00 of Cindy.

Post WOD
3:00 FLR or Plank Hold
Stretch

Results: 9:09, 8 + 17

12.6.13 - Helen, Fran, Row

WOD
Helen
3 Rounds
400m Run or Row or Ski or Bike 50 or DU 200
21 KB Swing
12 Pull Up

Then,

Rest 2:00
Fran
21-15-9
Thrusters
Pull Up

Rest 2:00
500m Row for time

Results: 21:17, (1st in class, beat nearest person by 3 min)
Fran: 4:24 75#
Helen: 12:30, 20kg

12.5.13 - Oly

12.3.13 - Snatches & Pull-ups then Oly

Pre WOD
Hang Snatch Practice and Warm Up 5:00 then,

On the :30 for 10:00
1 Power Snatch
1 Hang Snatch
1 OHS

Choose a load that is challenging and but still moderate.  Focus is on speed and form.

WOD
9-7-5
Hang Snatch 105/75
Back Stepping Lunge, hold bar on back
Pull Up

The above suggested load will allow you to move through quick fast reps, if you feel comfortable with the barbell movements please go heavier and challenge yourself!
Post WOD
5:00 Cool down, row/run/bike or ski
Stretch

Results: 3:17rx (1st in class)

12.2.13 - Chipper

Pre WOD
Tabata: 8 rounds each:
Flutter Kicks then V-Ups

WOD
400m Run
50 Wall Ball 20/14#
400m Run
50m Bear Crawl
400m Run
50 Knees to Elbow
400m Run
50 Burpee Box Jump

Time Cap 22:00

Post WOD
3×5 Ring Row
3x:20 Prone Cobra
2:00 EP Row or Jog
Stretch

Results: 18:14 (First in class)

12.1.13 - Yoga

11.30.13 - Oly

11.29.13 - OHS and Yoga

Pre WOD
5×5 Ring Dip
5×5 Ring Row

WOD
OHS Practice and Review
3×5 OHS Each round work up to a heavier load, get started warming up if you have the movement locked in.

Then:
10×10 OHS @ 50%1RM
or to scale down 5×10 @ a very light load focus on form.

Attempt to go on the 1:00!!

WOD 2
Abs of steel circuit by your coach.

Post WOD
Stretch

Results: 75#, gymnastics work, yoga

11.27.13 - Baseline Blind

Pre WOD
Team work.  In pairs,  compete baseline with your eyes closed, each teammate needs to complete baseline, do not open your eyes until your turn is complete.  Opening eyes is a tap out for you and your teammate and you will have to stop your workout and take a DQ.

Partner A completes Baseline with closed eyes, while partner B guides them through with eyes open, then switching once Partner A completes all reps.   All switches/transitions need to be done with the working partners eyes closed.  Once Partner A completes all of their pull up’s, they then open eyes and start guiding partner B.

Baseline
500m Row
40 Air Squats
30 Sit Ups
20 Push Ups
10 Pull Ups
WOD
Pick any movement with a KB and complete 100 reps with perfect form, go as heavy or as light as needed…you pick the work demand.

Post WOD
Stretch

Today’s score is your Partner Blind Baseline.

Results: 10:22 with Jessica (My time was approx. 4:30)

11.26.13 - Oly (PR)

AM
20 min Jump rope practice

PM
Oly class 205# C&J

11.25.13 - One Long Mofo

WOD
5 Rounds
200m Run or Ski or Row
10 Split Jumps
5 Jumping Pull Ups
4 Rounds
200m Run or Ski or Row
10 Box Steps 24/20″
5 Burpee
3 Rounds
200m Run or Ski or Row
10 Box Jumps
5 HSPU or :20 HS Hold or 5 Push Press with KB

If you complete all of the work, alternate every :30 with sit ups and plank holds until the clock hits 40:00

Results: Finished at about 21:30, did 10 rounds of abs work

11.21.13 - Skinny Izzy

Pre WOD
Review Snatch 10:00 Minutes then,
2×5 Warm Up: Hang Snatch (Start with a light load to settle in to your good practiced technique.
5×3 Warm Up: Hang Snatch (Go heavier than previous set)

WOD ”Skinny Izzy” - Isabel
30 Snatches for time.
105/75#

Choose what you feel most comfortable working with today, a hang snatch or power snatch is the option.

Post WOD
Foam Roll

Results: 2:42rx (first in class)

11.20.13 - KB Love

Pre WOD
Three 1:00 minute AMRAP’s.  Rest 1:00 between each station.
1:00 Max Burpee, gym record is 34.
1:00 Max Sit Up, touch at the back and at the front!
1:00 Max Box Jump 20/16

WOD
Kettlebell Love.
50 American KB Swing 24/16kg
40 KB Snatch
30 KB Clean and Press (Any press works)
20 KB SDHP
10 Headcutter

For time.

Post WOD
3:00 Easy Pace Row/Run/Bike or Ski
Stretch/Smile

Results: 10:05rx

11.19.13 - Lunges/Running

Pre WOD
“Rowling Challenge!”
5 rounds.

Pre WOD #2
3 Rounds each for each partner!
Partner A: 250m Row

Partner B: Burpee
-Partner A rows a 250m as fast as they can with the intent to not let their partner rack up burpees…  Partner B is trying to  beat partner A, by completing more burpees each round…then switch!  The goal is to work off of each other, support each other and work hard against each other…there for you improve.

WOD
Front Rack Weighted Lunges
3×6 Each Leg (Attempt heavy!!)
(Superset)
3x400m Run (Run fast)

Post WOD
400m Heavy Plate Carry

Results: 115# lunges

11.18.13 - Wall Balls/Rowing

Pre WOD
Double Under and Jump Rope work.
The clock will be set for 5:00, get focused work in and help from your coach today.
WOD
Three 5:00 stooges!  Rest 2:00 between each stooge.

1-5:00 Amrap
10 Calorie Row
10 Wall Ball

2-5:00 Amrap
20 Box Step
5 Burpee Box Jump

3-5:00
10 Hollow Rock
10 Sit Up
5 Clapping Push Up (Sub with Push Up)

We will track score for AMRAP 1 only today, no sandbagging allowed!

Post WOD
3x:30 Prone Cobra
3×3 OHS Sots Press Combo
3x:20 Sampson Stretch
3x:20 Hamstring Stretch

Results: 3 + 18

11.16.13 - Saturday Chipper

5 manmakers

10 kb C&J (each arm)

15 k2e pull-ups 

20 burpee knee tucks

25 med ball clean wall balls

30 headcutters

35 med ball V ups

40 Kb taters

45 cal row

50 Kb oh lunges

Results: 25:08 24kg kb

11.14.13 - Oly

11.13.13 - Shoulders

Deficit HSPU

3 rounds

4-3-2-1

Practice handstand walk for 15 min

5x5 narrow grip OHS

Hollow hold while partner squats

11.12.13 - Oly

11.11.13 - Chipper

Pre WOD
1:00 Max Reps!  Rest 1:00 Between each movement.  The score we are tracking today is air squats!!!  The goal is 50!

Air Squat
Hollow Rock

WOD
Chipper!

100 Box Steps 24/20″
90 Double Under
80 Mountain Climber
70 Air Squats
60 Sit Ups
50 Walking Lunges
40 Burpees
30 Box Jumps 24/20″
20 Push Ups
10 Pull Ups
200m Run
For Time.

Post WOD3:00 Easy Pace Row or Run
3x:20 Prone Cobra

Results: 16:46rx (1st in class, best time of day so far)

11.9.13 - Oly

11.7.13 - Grace

Pre WOD
5×2 High Box Jump
5×3 Heavy Goblet Squat

WOD
2k Row or

Grace 30 Clean and Jerk for time 135/95#

Decide which task is better for you today.  Which ever workout you choose today, make sure to go full intensity and to put full effort into it.

If you are going to row a 2k today, make every effort to get your personal best today.  If you are going to do Grace today, make every effort to use a load that is heavy for you or prescribed (w/ good form) and go for it.

Which ever WOD you choose to go full effort today, use the other as a cool down on the rower or to go very light and to practice 30 reps of clean and jerk but at a very light load.

Post WOD
Stretch/Roll Out/Crossover Symmetry Recovery

Results: 5:44rx

11.6.13 - 20 min AMRAP

Pre WOD
Tabata 8 Rounds of :20 seconds work :10 rest
Alternate between the two movements:
Sit Ups
Mountain Climbers
The goal on this set is to move as fast as you can on each set.  Score is highest round of sit ups.

WOD
20:00 Amrap
10 Burpee
10 American Swing 24/16kg
10 Snatch ( 5 each side)
10m Bear Crawl
10 TGU (5 each side)

Post WOD
2:00 Plank Hold break as needed.
Stretch/Roll out

Results: 16 situps, 4 + 16rx

11.4.13 - Backwards Baseline

Pre WOD
10-1 Box Steps with KB in Goblet Squat Position, start light and work up to a heavy KB for your lower reps.  Complete the ladder for each leg, 10 each leg, 9 each leg…down to one final rep on each leg.

20″/16″
Complete 5 Perfect Push Ups between each set.
Not for time.  10:00 CapWOD
Backwards Baseline (In heats every 3:00 minutes to avoid back up time on the rower.
10 Pull ps
20 Push Ups
30 Sit Ups
40 Air Squats
500m Row

For time.
Rest 1:00

Then,
100 Double Under for time

Rest 1:00
500 Flutter Kicks, not for time. break reps as needed.
Post WOD200m Cool Down Jog
Foam Roll and Stretch

Results: 4:19rx

11.2.13 - Oly

40 snatches, 40 C&J

11.1.13 - Gymnastics

75 HSPU's free handstand practice

10.31.13 - Squats, C&J Thrusters

8x3 back squats to a box (16-­‐‑18”) Use about 80% max (I used 215#)
then
one set every 2:00 for 20:00
2 squat clean thrusters @ 70% max c&j (I used 140#)
then
5x10 weighted lunges (barbell in front rack) (I used 75#)

10.30.13 - Oly

10.29.13 - Oly Then PM run (40 min)

10.28.13 - Tail Pipe

Pre WOD
3 Rounds for time and speed.
5 Air Squat
5 Burpee
5 Push Up

WOD
In teams of two, Tail-Pipe.  Via Gym Jones.
3 Rounds
250m Row-Partner A
KB-Front Rack Hold 2x24kg/2x16kg-Partner B

Each Partner Completes 3 Round each, for a total of 6 rounds per team for time.
Partner can only row if their partner is in proper front rack position with Kettlebells.  Hands must touch on KB hold.

Post WOD
30 Perfect Pull Ups or Ring Row (Break reps as needed) Going for form and chest to bar.
30 Toes to Bar (Break reps as needed) Going for strict no kip and controlled decent.
3x:30 Prone Cobra

Results:
Pre: 1:25
WOD: 6:37rx w Ben

10.26.13 - Oly

10.25.13 - Triple WOD

Pre WOD
Dynamic Stretching and lateral work by your coach.

WOD
21-15-9
Burpee Pull Up
Split Jumps

Rest 2:00

15-12-9
Push Press 105/75#
Back Squat 105/75#

12-9-6
Wall Walk
Knee to Elbow

Score is total time.

Post WOD500m Cool Down Row
Stretch

Results: 22:58 (1st in class)

10.23.13 - Oly

10.23.13 - Recovery WOD

Pre WOD
Tabata Mountain Cimber then Tabata Prone Cobra.
Score is lowest round of MC

WOD Not for time:

Today is a session to either recover and focus on movement, especially if you have put training time in Monday and Tuesday.  If you have not, push it today. Do what you need to today.
4 Rounds
15 KB Swing-Russian
10 KB SDHP
10 Snatch (5 each side)
Then:
20 TGU
Then:
2×1:00 Plank or FLR
Then:
50 Clean and Press and Back Stepping Lunges (Break reps as needed)
1 Rep= Single arm Clean, press, (keep KB OH) then back step lung with the weighted side of body.
Then
50 Superman
Then:
50 Perfect Pulls on the Rower, going for power/leg drive and low and keeping strokes per minute low.
Choose your own loads today.

10.21.19 - Chipper

Pre WOD
3x200m Row or Ski
Rest :20 Between
Attempt to earn negative splits for each go around.  Score is total time.

WOD1
5:00 Amrap
12 Air Squat
12 Push Up
12 Sit Up

Rest 1:00

WOD2 5:00 Amrap
50 Double Under
5 Burpee
5 Pull Up

Results:
Row: 2:49
WOD1: 5 rounds
WOD2: 4 rnds + 25

Extra: back squats working up to 235#

10.19.13 - Oly Competition

Snatch:
1st Attempt: 67kg
2nd Attempt: 75kg
3rd Attempt: 79kg Failed, dropped from the top

C&J:
1st Attempt: 85kg Failed, didn't lock out
2nd Attempt: 85kg Success
3rd Attempt: 89kg Success

10.15.13 - Oly

10.16.13 - Oly

10.14.13 - Chipper

Pre WOD
10-1 Ladder
Push Up/Plank Hold
-With a partner, complete the full ladder of 10-1 Push Ups.  Partner A completes 10 push ups, partner B holds a plank, then partner B completes their 10 push ups while partner A holds a plank, from 10 reps down to 1 rep each.

Every time there is any rest taken by either partner, (a break in reps or a break in the plank hold) give yourself a point.  1 point = 10 air squats.  After the ladder, complete your earned amount of air squats.

Example: Team Adam and Eve: 10 breaks = 100 air squats to be completed. Adam does 100, Eve does 100.

WOD (In heats)
1000m Row for time.
Rest 1:00
50 Pull Ups for time
Rest 1:00
50 Sit Ups
Rest 1:00
50 Wall Ball
Rest 1:00
50 Toes to Bar
Done

Results: 3:56, 13:09rx (1st in class)

Extra: backsquats up to 225#

10.12.13 - Oly

New snatch PR: 160#

10.11.13 - Fight Gone Bad

WOD
“Fight Gone Bad!”

Three rounds of:
Wall ball 20/14#
SDHP 75/55#
Box Jump 20″
Push Press 75/55#
Row (calories)

Post WOD
Stretch

Results: 291rx

10.8.13 - Oly

10.7.13 - Big Chipper

Pre WOD
Alternate Movements
Tabata Mountain Climber/Flutter Kicks

WOD
22:00 Time Cap
4 Rounds of Cindy
5 Pull Up
10 Push Up
15 Air Squat,
200m Run,
4 Rounds
10 Up/Down (Burpee minus the push up, keeps elbows straight)
10 Wall Ball 20/14#
10 Split Jumps (Scale with lunges)
10 Sit up
200m Run

Post WOD
3x:20 Prone Cobra
3x:20 Sampson Stretch

Results: 14:27rx

6.10.13 - C&J

Pre WOD6×3 Clean and Jerk
@ 75% 1rm Rest 2-3:00 Between Sets.

WOD21-15-9
Box Jump 24/20″
Burpee
Toes to Bar

Post WOD
3:00 Plank Hold, rest as needed.

Results: 165#, 6:41

10.2.13 - KB work

Pre WOD
4x:30/:30 Sit Up/Plank
Right into:
4x:30/:30 Split Jump/Box Step

WOD
50 m Bear Crawl (Buy in)

Complete Anyway, any order:100 Russian Swings 24/16kg
100 Head Cutter 24/16kg
100 Clean and Press 24/16kg
100 Halo 24/16kg (50rt/50lft)

100m Row (Cash out)
25 Min Cap

Post WODStretch

Results: 24:55rx (1st and only finisher in class)

10.1.13 - Oly

C&J: 155#

9.30.13 - Burpees & DLs

WOD
6 Rounds for time

400m Run (or scale with a row or ski, pick one)
25 Burpee

Time Cap is 35:00

Post WOD3x:30 Prone Cobra
3×5 Strict Chin Up or Ring Row
3×3 OHS Sots Press Combo
Stretch

Results: 24:13 then
Optional: Deadlifts 3x5@ 225#

9.28.13 - Oly

Snatch: 155, failed on 165*
Clean & Jerk: 185*
Cleaned: 195 failed on the jerk*

*New PR's

9.27.13 - DL

WOD

10-1 Ladder Not for time.

Deadlift

Burpee

Begin your first set of deadlifts at 30-35% of your 1RM.  Each set add weight.  Before you start your reps, think of your actual 1RM.  Set your weights in your sets to get you close to your 1RM for your last lift.  We are then running a mile or doing many Wall Ball Shots, so save some of your legs/body for that request. The point of this work is to lift a good heavy load as the reps get lower, but not actually put yourself in a position to max lift today.

Rest 3:00
Then:

For time.

1 Mile Run or 100 Wall Ball

Score today is final load on deadlift and time on 1 mile run or 100 wall ball.

Post WOD

3:00 Plank Hold or 100 Sit Ups for time, goal is 3:00.

Results: 335# Wall balls: 5:17

9.25.13 - Oly Class

C&J: 155#
Snatch: 125#

9.25.13 - Front Squats

Pre WOD

3×5 SLDL

Cross Over Sym

WOD

5×5 @ 75%1rm Front Squat

5×10 Ring Push Ups

Superset

Rest 2-3minutes between sets.

Then: (Track your own time)

5:00 AMRAP

500m Row

30 Wall Walk

 

Score today is load on FS and reps on AMRAP

Post WOD

200m Cool down walk

3x:30 Prone Cobra

Stretch/Roll out.

Results: 185# & 15 wall walks

9.24.13 - Oly Class

Snatch: 120#
Clean: 135#

9.23.13 - Chipper

WOD

(Buy in) 200m run then:50-40-30-20-10
Mountain Climbers
Walking Lunges
Sit Ups
Double Under

Then:
20-15-10-5
Burpee
American KB Swing 24/16kg**
Box Jumps 24/20″For time.

Post WOD
200m Jog
Stretch

Results: 22:40 (1st in class and best so far)
2nd of the day (https://www.facebook.com/photo.php?fbid=496154410480732&set=gm.590617227641174&type=1&theater)

Then: 

4x3 back squats @215

9.21.13 - Oly Class

C&J: 165#

9.20.13 - Power Test Partner Style

WOD
50 Reps of each
Split Reps anyway, both partners can work at the same time.
Once you complete all of your movements, move on to the rower. The way to achieve a score on this workout is rowed meters after you complete your movements.

Wall Ball 20/14
Box Jump 24/20″
KB Snatch 24/16kg
Push Press 65/45
Deadlift 135/95#
Sit Ups
Headcutter 24/16kg
Push Ups-Hand Release at bottom.
Burpee
KB Swing 24/16kg

Time cut off is 30:00 minutes.

Post WOD
400m Jog
3x:30 Prone Cobra
Stretch

Results: 6383m w/ Ben (1st in class, best of the day so far)

9.18.13 - DL's

Pre WOD (not for time)

5×2 Ring Dip

5×3 Strict Pull Up

WOD

5×3 Deadlift @ 75% 1RM

5×5 Heavy Strict Press with KB or DB

(Superset)

Rest 2:00 between rounds

 

Post WOD

800m Cool Down Jog

1:00 Plank

Stretch

Results: 270#

9.17.13 - Oly Class

Snatch:
Clean:

9.16.13 - Two Baselines

Pre WOD

3×5 SLDL

3×5 Horse Stance

WOD

1-

500m Row

40 Squats

30 Sit Ups

20 Push Ups

10 Pull Ups

Rest 2:00

2-

50 KB Swings 32kg/24kg

Rest 2:00

3-

10 Pull Ups

20 Push Ups

30 Sit Ups

40 Squats

400m Run

For Time.

Post WOD

200m Walk Cool Down

Stretch

Results: 15:49rx (2nd in class)

9.14.13 - Oly Class

Snatch: 125
Clean & Jerk: 145

9.13.13 - Filthy Heavy 50 (w Partner)

WOD

Partner Love-
Parter up with someone that is the same strength as you. The partner that is not working is holding a 35/25# plate OH or completing flutter kicks while their partner is moving through reps.  Switch from OH hold to flutter is allowed.

“Filthy Heavy 50″

Time cap is 30:00

Box Jumps 24/20″
Jumping Pull Ups
KB Swings 32/24kg **
Walking Lunge 12kg/8kg
Knees to Elbow
Push Press 95/65
Deadlift 135/95# (SUMO style suggested if comfortable)
Wall Ball Shots 20/14
Burpee w/25/10# Plate
Double Under

Results: 25:16 w Steve Pagoaga

9.11.13 - Rowing, DL, Skiing

Today our workout will be in remembrance in those special lives that were lost on 9/11.

Pre WOD
Shake a hand or share a hug with your fellow classmate, tell then what you love about your life…make a new friend, you are lucky and fortunate to have the option to do this.
Partner 2001m Row or Ski for time. One person rows while the other holds a plank, switch as you wish.

WOD
6:00 AMRAP (Not in pairs)

9 Deadlift @ 60% 1RM
11 Bar Facing Burpee

Rest 2:00
Then regroup with your partner and Ski or Row for time.  Pick the object you did not use the first go around, the partner resting must plank, switch as needed.

Results: 4 + 1 rds
Ski with Tyler (film-maker): 8:48
Row: 8:06

9.10.13 - Oly Class

Snatches got up to 115#
Cleans up to 135#

9.9.13 - Chipper

Tabata Box Jump and Burpee Box Jump 24/20″

Alternate between the two for a total of 8 rounds

Score is lowest round of each movement

WOD

30-20-10

Box Step w KB 24/16kg

KB Swings-American 24/16kg

Sit Ups

Push Ups

Between rounds run 200m

3 runs total.  30 reps of each, then run 200, 20 reps of each then run, 10 reps of each then end with 200m run.

Post WOD

3×5 SLDL w KB

3x:30 Prone Cobra

3x:20 Sampson Stretch

Results: 12:54rx