7.31.13 - Front Squat Ladder

Pre WOD

5×5 Scorpian

5×5 KB SLDL 16/12kg

5×5 Broad Jump

 

WOD

10-1

Front Squat

The goal today is to get some good warmup reps before you start your ladder.  When you begin your ladder you should be working at 50% of your 1rm.  The goal is to then increase your load 5% so you have 9 attempts to go heavier. Once you hit your last ladder at 1 rep, complete 2 additional singles.  So your overall ladder will be 10-1, 1, 1

Results: 225# new PR, incremented 10# every round

7.30.13 - Oly Class

Power Snatch Max: 110, didn't feel great on these

Clean & Jerk: 155#, felt good

7.29.13 - Chipper

WOD
8 Rounds
Rest :30 after each round

8 Burpee
8 Pull Up
8 Box Jump 24/20″
8 Wall Ball 20/14lb
100m Run or row or ski

Score is total time.  The goal today is to work as fast as you can during your work period and take time to recover so you can maintain that work pace.  We get to work squatting/pulling and jumping patterns. Focus on a good warm up so you can move fast.

Pre WOD
Lateral work:
3×5 Lateral Lunges
3x10m Lateral Squat/Shuffle
3×20 Lateral Hops

Post WODCrossover Symmetry Work or
3x:30 Prone Cobra
3x:30 Samson Stretch

Results: 23:59rx (1st in class)

7.26.13 - Hang Clean, Push Jerk

Pre WOD
15:00 Minutes of Skill Work

Rope Climb Work

Pistol Work

Handstand Hold Work

WOD

On minute for 12:00

Odd minute: 5 Hang clean

Even minute: 5 Push Jerk
Choose a load for both movements off of 70% of 1rm  Push Jerk

Post WOD

50 Ring Pullups

Jog Cool Down

Results: #125

7.25.13 - DLs

Pre WOD

10-1 Ladder

KB Swing

Toes to Bar

Scorpion

Use a heavier KB each round.

WOD

On the :90

5 Deadlift for 5:00 @ 75%1rm

Post WOD

With an empty bar practice OHS

4×5 Perfect OHS
400m Cool Down Jog
Stretch

Results: 255#

7.24.13 - Partner WOD

WOD
Partner Chipper

100 Reps of each

OHS 95/65

Calorie Ski

SDHP 95/65

Push Press 95/65

Back Squat 95/65

Floor Wiper 95/65
Box Jumps 20/16″
10 Rope Climb

(Optional, do it all as a single if you want to really push it today)

Time cap 45:00

Results: DNF, 53 reps left, did with Matt

7.22.13 - Chipper

Pre WOD:

Alternate between Push Ups and Air Squats

On the :30 for 5:00 minutes. Example: Push up for :30, then :30 Air Squats for :30 for a total of 5:00 minutes.

WOD

20:00 Amrap

8 Box Jumps 30/24

8 Burpee (Jumping for max height)

200m run

6 Deck Squats

6 Knee to Elbow

Post WOD

3x:20 Prone Cobra

3×15 Band Good-morning

Results: 6 + 7 (First in class)

7.20.13 - Fittest at Ute Crossfit

WOD 1
200m Farmer Carry
6x plate push
10x burpees
25 kb swing @ 53#
6x plate push
10x burpees
200m run

Result: 9:08 (5th place)

WOD 2
20min to find max Thruster + Max pullups

Result: 160# (PR) + 29 pullups (4th place)

WOD 3
50 cal AirDyne

Results: 1:10 (4th)

Overall: 5th Fittest at Ute Crossfit

7.19.13 - Bear Complex

WOD
Bear Complex
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

7 Sequences of following equals 1 Round.

Complete 5 rounds. Attempt to increase increase weight  and work at your heaviest load round 5.  This work out is not for time.  While your in the middle of a sequence/round do not set the bar down!  Penalty for setting your bar down = a little loss of pride…

Results: r1) 65#, r1) 75#, r1) 85#, r1) 95#, r1) 100#

7.17.13 - Thrusters

Pre WOD

Crossover Symetry/Iron Scap Work

Work up to a heavy thruster
3×5 Warm Up ( Build and add weight each set until you can find a working load for:

5×3 Thruster

WOD

6x :30/:30

Thruster/Lateral Hops 65/45
Thruster for :30
Lateral Hop over the barbell

Post WOD

Hamstring work by your coach
Stretch

Results: 115#

7.16.13 - Three 5 Min WODs

Pre WOD

On the :30 for 5:00 minutes.

6 Knee to Elbow

3 Air Squats

1 Burpee

WOD

Three 5:00 minute Amraps

5:00 Amrap

200m Row

12 Push Ups

Rest 1:00

5:00 Amrap

10 KB Snatch 24/16kg (5 each arm)

10 Goblet Squat

20 Mountain Climber

Rest 1:00

800m Run or row for time. Time cap is 5:00!

Post WOD:
3×6 Scorpian (3 each leg)
3×20 Superman
Stretch

Results: 1) 3 plus 200m 2) 3 plus 20 reps 3) 3:46run 

7.15.13 - Partner Chipper

WOD
Partner work: Time cap is 40:00 if needed.

Complete the below stations in any order, work and rest off one another.  One person can work at a time. The goal is to check off what you can with your partner, save the stuff you have to scale for last.

100  Burpee Pull Ups

10 Rope Climbs(3 ups downs per rope climb)

100 Wall Ball 20/14lb

10x :30 KB Holds @ 2x70lb KB/2x53lb KB

100 Sit Ups

10 HSPU (Scale option, box HSPU, standing presses, hand stand holds, negatives..)

100 Calorie Ski or Row

10 Muscle Up-(Scale Option- 2 pull up + 2 dip)

Post WOD
200 Cool down jog
3x:30 Prone Cobra
3×12 Goodmorning

Results: 39:00 w Eric

7.14.13 - Open Gym

Iron Scap

21-15-9
Splosh Pipe OHS
Ring Push-ups

6 MUs

7.12.13 - Run/Squats/Jerk

You pick day. You can choose what’s behind door number 1 or door number 2.  You also have the option of working solo or with a partner as a good scaling option.

Door #1:
4 Rounds
400m Run
24 Back Squat 135/95
24 Jerk 135/95

(scaling highly encouraged on the above workout. Ask trainers for help)

Door #2:
3 Rounds
50 Burpee
50 Box Jump 24/20″
Run 800m

Post WOD
200m Walk
3x:30 Prone Cobra

Results: Door #1 29:25 115#/95#

7.11.13 - Snatches

Pre WOD

Snatch Progression and Practice

WOD

30 Snatches for time @ 50% 1rm
Rest 1:00
15 Snatches for time @ 70% 1rm

Rest 4-5 minutes then,

WOD 2

1:00 All out on Rower

Score is meters.

Post WOD3x:30 Prone Cobra3×3 SLDL3×8 Strict Toes to Bar

Results: 2:51 @ 75#, 2:31 @ 95#, 311m

7.10.13 - Hang Cleans

WOD 1:
Goal is to complete each superset on the 2:00.

5×5 Hang Clean @ 75% 1rm

5×3 Knee Jump or High Box Jump-Add a light barbell or hold a ball on knee jumps, but nothing to heavy.  The focus is to be quick/explosive.

Superset

WOD 2:

1 Round for time: Sprint

300m Row

8 Hang Clean 95/65lb

30 Mountain Climber

8 Hang Clean

30 Sit Ups

8 Hang Clean

Post WOD

800m Jog/Stretch

Results: 125#, 4:30rx knee jumps w 20# med ball

7.8.13 - Tabata Row

Pre WOD
Pull Up Skill Work or 

Pulling Ladder

8-6-4-2

Chest to Bar Pull Up

Strict Horizontal Ring Row

Under Hand Strict Pull Ups

Rest as need to complete work, the goal is to not break up your reps on each set. Not for time.

WOD:

In Heats-

Tabata Row-Set Rowers to 8 Rounds of Tabata

:20 work :10 rest

Male Goal is 100m/Round

Female Goal is 85m/Round

Pass or Fail.

Then

500 Flutter Kicks. Break reps up as needed. Not for time.

Then

Turkish Get Up Work

20 Total 24kg/16kg

Break Reps as needed. Not for time.

 

Post WOD

Pass: 400m Cool Down Run/Stretch

Fail-Post WOD: 600m Med Ball Run/Stretch

Score today is pass or fail and load used on TGU.

Results: Fail, 20kg

7.7.13 - Open gym

4 rounds:
8 jerk @ 95#
90 sec hard rowing

Rd 1: 409
Rd 2: 417
Rd 3: 437
Rd 4: 427

300 sec ring dip hold
6 muscle-ups

7.6.13 - Death by 20m

Run 20m ladders starting at 5 x 20m

< 8 ladders - 200m Heavy farmer carry +
< 11 ladders - 100 push-ups
< 14 ladders - 100 air squats

Post:
300 sec cumulative wall sit

7.5.13 - Power Test

30:00 Minute Power Test, by Bobby Maximus
50 Reps of each movement, complete in any order or rep scheme.  The way to earn a score is finish all reps and earn meters rowed on the rower.

Wall Ball 20/14
Box Jump
Sit Up
KB Swing
Push Press 45/35lb
Burpee
Headcutter
Deadlift 135/95lb
Push Up
Knee to Elbow

Results: 660m rx, 1st in class

7.3.13 - DLs

Pre WOD

Mobility by your coach 10:00 minutes of love.

Strength

5×5 Deadlift @ 75-80%1rm
On the 2:00 minute mark.

Then,

3 Rounds

8 Deadlift 135/95

100 DU or 60 Mountain Climbers
For time.

Post WOD

3x:30 Prone Cobra

3x:20 Hand Stand Hold

Stretch

Results: 235#, 2:58

7.2.13 - 5 Stations

Pre WOD8 Rounds :20 work :10 rest

Tabata Sit Ups
Score is lowest round.

WOD

5 Stations

2:00 Work

:30 Rest

Stations

Ski for meters

Walking Lunge

Lateral hop burpee,  over medball

SDHP w KB 24kg/16kg

KB Single Arm Swing 24/16kg (1 minute right arm/1minute left arm)Score today is Ski and Walking Lunges.

Post WOD

1000m Easy Pace Row or Run

Stretch

Results: 11 sit ups, 478m, 73 Lunges

7.1.13 - 3 WODs

Pre WOD

8-1 Ladder

Chest to Bar Pull Up

Knee to Elbow

Not for time, focus on form and good kipping on the bar.
8 Pull Ups, 8 K2E, 7…6…Down to 1 Rep.

WOD 1:

Three 5:00 AMRAPS

5:00 Amrap

150m Row

10 Push Ups

Rest 1:00

WOD 2:

5:00 Amrap

:30 Plank Hold-Off Hands or forearms

:30 Squat Hold

Cycle through for 5:00
Penalty for breaking a hold, 5 burpee for each break post wod.

Rest 1:00

WOD 3:

5:00 Amrap

150m Ski

10 Deck Squat

Score today is WOD 1

Results: 5 rds + 75m