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