10.7.14 - Weightlifting Program Day 2

10.6.14 - Weightlifting Program Day 1

10.2.14 - KB & Sprints

Strength/Skill:
-Max Time False Grip Hold up to 45 seconds
-5 Bar Taps (Kip Swings, learn to stabilize and drive movement from the arms)
-5 Strict Knees to Elbow or Toes to bar with slow eccentric
-5-10 Pullups Strict, Kipping, or Butterfly (Ladies, if you can’t do 1 strict, then don’t kip. Use a thick band and get 5 strict pullups in per round. Guys, if you can’t do 3 strict, then use a band to get 5 strict)

Metcon Prep:
Learn to use the posterior chain during the kb swing by throwing it further through the legs rather than down.

Learn KB Clean from Ground

Metcon:
Entire workout done outside
5x: 3 KB Cleans from the ground on each arm + 100m Sprint. Slow walk back.
5x: 6 Super Heavy KB Swings (Still must use perfect technique. Some may have to use two KBs) + 100 meter sprint. Slow walk back.

Post Work:
Lat stretch, glute stretch, hip flexors

10.1.14 - Push Press, Squats

Strength/Skill: Day 3
a. 4×6 1 ¼ Bulgarian Split Squat w/ 4 sec count down (4 Count down below parallel, quarter back up, back down below parallel, explode out of the bottom)

b. 4×6 Push Press w/ 4 sec count down. (Goes as heavy as you can with a proper push press every rep)

Rest 90-120 sec between sets

Metcon:
7 min AMRAP:
10 Walking Lunges each leg
10 Box Jumps Overs @ 24/20”
30m Bear Crawl (15 and back)

Post Work: Yoga Stretches
10x Cat/Cow
1 min Downward Dog
1 min Childs Pose

Results: 4 + 37

9.30.14 - hspu

Strength/Skill: Day 2
4x:
10-20-30-40 Sec Hollow Hold (One of each.)
10-20-30-40 Handstand Hold on Wall
10 Shoulder Taps on each arm
5-10 HSPU (If you cannot do 3 Strict, then you should not do kipping) Work on box HSPU, wallwalks, and slow eccentrics)

Metcon:
5 Rounds:
2 Wall Walks
Sled Push (15 yards)
Sled Drag Backwards (15 yards)
10 Toes to Bar
Post Work:
Max Distance Farmers Walk in One direction. Then turn around and bring back to the gym in as few stops as possible. Guys- 20k Gals- 12k

3x Group Plank work w/ hip flexor stretch between sets.

Results: 10:38 w 2x 45s

9.27.14 - FS, DL, Wall Balls (Crossfit South Brooklyn)

Strength:
5 rounds
5 pullups w/ 2 sec hold at top
10 pushups
15 kb swings

Then:
5x8 Front Squat

WOD (not for time):
3 rounds
3 deadlifts
20 unbroken wall balls

Results:
FS: 205
DL: 225

9.29.14 - DLs, PUs

Strength/Skill: Day 1

a. 5×5 Deadlift w/ 5 sec count down.
b. 5×6 Pullups w/ 4 sec count hold chin above bar, 2 sec count down (Very few people will be able to do this unassisted. We expect most people to use bands and spotters. When using a spotter, the spotter will help you on the way up, then you do the rest of the work.

Rest 90-120 sec between sets

WOD:

21-15-9
Goblet Squats 32k/24k
Burpee over KB

Post Work:
Glute Stretch, Peck Stretch in Rack, Hamstring Stretch

Results: 5:40rx

9.23.14 - Oly

9.22.14 - Row, Run, Burpee

Pre Work: Every 2 min for 10 min complete:
*you can work in 2-3’s.

5x Back Squats @ 65%
3-5x Chest to Bar pull ups

WOD:

500 meter Row
400 meter Run
50x Squats
25x Burpees
400 meter Run
50x Squats
25x Burpees
400 meter Run
500 meter Row
*Start WOD in heats

Score= Time.

Results: 18:36, 215#

9.20.14 - Saturday WOD

Annie
Body Blasters (dumbbell pushups, row, then stand up and press)
Cleans
Defecit Pushups
Eight hundred meter run
Floor Wipers
Goblet Squats
High Box Jumps
Isabel
Jumping squats
KB Swings
Line hops
manmakers
Nancy
Overhead Hold
Push Press
Ring Dips
SDHP
Toe 2 Bar
Updowns w/ jump (burpee w/o pushup)
V-Ups w Medball
Wall balls
X Deadlifts
Yoke Carry
Zurcher Lunge/Squat

9.18.14 - Oly

9.17.14 - Abs

100x Flutter kicks (2=1)
1 min plank, :30 sec R side plank, :30 sec L side plank

75x Sit ups
1 min plank, :30 sec R side plank, :30 sec L side plank

50x Hollow rocks
1 min plank, :30 sec R side plank, :30 sec L side plank

25x Toes 2 bar
1 min plank, :30 sec R side plank, :30 sec L side plank

100x Flutter kicks (2=1)

9.17.14 - Strongman

Atlas Stones 160#
farmer hold
tire flips

9.16.14 - Oly

9.13.14 - Oly *

195 SN
200 SN

9.9.14 - Oly

9.11.14 - Remember 9/11 WOD

Pre Work: 800 Meter fartleck run with a medball!

WOD: Partner Work
Cash In OR Cash Out: Share 2,001 meter row

9 Rounds-
11x Deadlifts (95/135#)

*Partner A completes all 11x deadlifts, while partner B is holding a separate bar in locked out deadlift position. The bar must be loaded HEAVIER then weight for deadlifts. Partners alternate rounds of being the deadlifter.

11x Burpees

*Partners must alternate burpees rep for rep, getting to 11x total.

Score= Time & Weight.

Post Work: Cool down jog around the block with partner.
2 Rounds-
10x Scorpions
10x Band goodmornings

Results: 21:02 135/165 with Tony Donato

9.10.14 - Strongman Class

5x5 bench 2-3 min rest between

then 3x max effort

then 5 attempts to find max weight farmer carry

then 3x max weight sled pull

Bench: 155#

Farmer: 330#

Sled: 300#

9.8.14 - Lil Chipper

Pre Work: 8 Rounds of Tabata

-Medball side toss (14/20#) alternate sides every :20 sec interval)

WOD:
50 Meter Walking Lunges
5x T2Bar
10x Pull ups
15x Thrusters (35/45#)
20x Push ups

50x DBLS
5x T2Bar
10x Pull ups
15x Thrusters (35/45#)
20x Push ups
50x DBLS
5x T2Bar
10x Pull ups
15x Thrusters (35/45#)
20x Push ups
50 Meter Walking Lunges

Score= Time.

Post Work: Cool down run/row.
3 Rounds-
:25 sec prone cobra
:20 Samson stretch per leg

Results: 11:58rx

9.3.14 - Headcutters & KB Swings

Pre Work: Row/Run Partner Challenge
Each partner will complete 3 runs and 3 rows each.
A.) Run 200 meter
B.) Rows for max calories until they come back.

Score= Total calories collected.

WOD: EMOTM for 10 minutes
Odd minutes- 5x KB clean & jerk or KB snatches (each arm)
10x American KB swings

Even minutes- 10x KB Headcutters (24/16kg)

Score= KB weight. Pass or Fail.

Post Work: 3 Rounds
Superset -
3×3 Sots press combo ( use pvc or 2.5-5# plates)
:25 second prone cobra

9.2.14 - Squats & Situps

Superset-
3×10 BB walking lunge- front squat, back squat, zurcher, OH position.
3×10 OHS (go with a weight for 10 perfect unbroken reps)

WOD: 21….1

Sit ups
Air squats
***Every 3rd set of sit ups & air squats complete 7 Burpees!***
(after 19′s, 16′s, 13′s, 10′s, 7′s, 4′s, and 1′s) total of 49 Burpees.

Results: 20:10

8.21.14 - Classic Crossfit

Pre Work: Perfect movements (10 min cap)
5-4-3-2-1 then 1-2-3-4-5
Strict pull ups
Deck squats
Ring pushups (everyone, just adjust your body position in the rings)

WOD: 2 Rounds-
Buy in: 50 Box Jumps (only 1x)
8x Pull ups
10x Goblet squats
12x American KB swings
400 Meter run
8x T2bar/KTE
10x Burpees
12x Split jumps (total)
Cash out: 50x Double unders (only 1x)
Score= Time.

Post Work: Cool down run with a friend around the block (conversational pace).

Results: 13:10

8.20.14 - Rope Climbs

Pre Work: All kinds of Handstand work (spend 10 minutes)
HSPU- bands (5-4-3-2-1 x2), negatives, holds (:20-:30 seconds)
free standing handstands (use a partner)
handstand walking practice (use a partner)

WOD: 10 Rounds-
200m run or 250 row
*you must run ALL 10x or row for ALL 10x
1x Rope climb (3x up/down climbs)
10x Sit ups

Score= Time.

Post Work: 3 Rounds-
10x Scorpions (hold about 3-5 seconds a side)
:25 seconds Prone cobra

Results: 17:15

8.19.14 - Oly

Megaplex

8.14.14 - Oly *

Snatch PR: 190#
C&J: 215#

8.13.14 - Running, Abs, Shoulders

Pre Work: 3 Rounds
15x RDL- up against the wall. Hinge at the waist and push back and keep pushing your bum back trying to touch the wall.
10x SL box squat- start on top of the box, push knee out, push butt back, chest up, load up the glute.

WOD: 20 min AMRAP
Run 800 meter
7x Strict pull up
:25 sec hollow hold
7x Ring dips (10x box dips)
:30 sec Plank (right side)
:30 sec Plank (left side)
10x T2Bar
20 meter plank walk
10x Hollow rock
:10-:20 sec L-sit or knee tuck hold
3x Wall walk
:60 sec FLR hold in rings (:60 sec plank)

**This type of workout is meant to be done with a purpose. Do not race through these movements like a traditional WOD. You are to take your time on each movement to make sure it is done with perfection. The goal is to really dial these movements in and make each rep count, actually get better, the clock is there to simply keep you organized. These core/midline and gymnastic movements will help improve the important detailed cues of other popular CrossFit movements.**

Score= Completion.

8.12.14 - Thrusters, Box Jumps, Rowing

Pre Work: Warm up thrusters and box jumps.

WOD: 5 Rounds- Rest 2 minutes between rds.
7x Thrusters (65/95#, 75/115#, 95/135#)
12x Box jumps- must be unbroken (16/20)
*pass=1 minute max row, fail= 1 minute max row + 10x burpees during 2min rest

Score= Weight used & number of passes

Results: 293, 288, 283, 278, 278, 95#

8.11.14 - Chipper

Pre Work: 3 Rounds- Lunge & Pull

10x Perfect ring rows (scale up- elevate feet and/or add a plate
10x Loaded lunges ( use a loaded barbell in front, back, or OH position)

WOD:
100x Double unders (300 singles)
75x Sit ups
50x Wall balls
25x KB clean & press
25x KB clean & press
50x Push ups
75x KB Russian swings
100x Air squats

Score: 19:30 (1st in class)

8.8.14 - 3,2,1 Go

Pre Work: 3 rounds
5x Ring dips
5x Strict pull ups
:25 second hollow hold

WOD: 3 Rounds-
3x Strict press (Heavy)
5x Strict Toes 2 Bar
7x 2 for 1 wall balls J
REST 1 min
2 Rounds-
5x Push press (Heavy)
7x Toes 2 Bar
9x Medball squat clean wall balls J
REST 1 min
1 Round-
7x Clean and Jerk (Heavy)
9x Knees 2 elbows
11x Wall balls..phew!

Score= Time and weight used per movement!

Post Work: 3 Rounds-
:30 second prone cobra
20x Supermans

Results: 10:15, first on the day at holladay

4.1.14 - Oly

8.7.14 - Oly

8.5.14 - Snatches, IWT

Pre Work: Plank tunnel with class…
Then some empty barbell snatch work/warm up
-Toe Heel Snatches
-Snatch pulls and high pulls
-Snatch balance
- OHS work
Then work up to load for the WOD

WOD: 3 Rounds- 2 min rest in between rounds

Load options- 65/95#, 75/115#, 95/135#
5x Snatches (squat snatch if advanced)
2 Minute max double unders
*1 round of Cindy must be completed in rest

REST 5 Min

3 Rounds- 2 min rest in between rounds
10X Back squat (same load options as earlier)
:30 Second max burpees
1 Minute max row

Score= Weight used for snatches and back squats. Max distance row and max burpee.

Results: 135#, 305m, 290, 295

8.4.14 - 15 min AMRAP

Pre Work: 3 Rounds-
5-8x Weighted push ups (10-45# plate on back)
:30 Second weighted wall sit (10-45# plate laying on lap or our front like a steering wheel)
:20 Second weighted Samson stretch per leg (10-45# plate on knee or OH position)

WOD: 15 Minute AMRAP

10x Box jumps (20/24”)
10x Medball side toss (14/20#) (each side)
10x Calorie row
10x Hollow rocks
10x KB SDHP (16/24kg)

Score= Total rounds, plus extra reps!

Post Work: Jog around the block with a friend. Roll and stretch quads. Find 1 more focus area of mobility too!

Results: 5 + 10

8.2.14 - Saturday WOD

8.1.14 - Cleans, Short AMRAP

Pre Work:Empty BB work, toe heel drill, high pulls, knee pauseWarm up the power clean.

WOD: Find your Max Power Clean.

5x-5x-5x-3x-3x-3x-1x-1x-1x

*you should add more weight each set, if you feel good when you get to the 1x reps, go for a new PR!

Score= Weight.

THEN…

7 Min AMRAP:

3x Burpee broadjumps

6x KB snatches (3 each arm)

9x Sit ups

150 Meter row

Score= Amount of rounds completed.

Results: 210#

7.30.14 - PU Biathlon

Pre Work: 3 Rounds
Handstand holds 20-30 seconds
10x BB goodmornings

WOD:

Run 400 meters

18x Pull ups

Run 400 meters

15x Pull ups

Run 400 meters

12x Pull ups

* every time you break on your pull ups there is a 200 meter run penalty!

Score= Time & how many 200′s completed.

Results: 14:30 Strict PU

7.14.14 - 4 Rounds MetCon

Pre Work: 5 min AMRAP

5x Toes 2 bar

4x Grasshoppers (per leg)

3x 3 second descending perfect push ups

2x up downs w/max height jump to finish

1x wall walk

WOD: 4 Rounds- 1 minute rest after each round

5x Chest to bar pull ups

10x Goblet squats (16/24kg)

15x Burpees

20x Box jumps (20/24″)

25x American swings (16/24kg)

30x Double unders (90 singles)

Score= Total time including rest.

Post Work: …..burpees?? Cool down run/row. Stretch and roll out, calves and quads.

Results: 22:46

7.11.14 - Snatches

Pre Work: Group Fartlek run 800 meter

WOD: EMOTM for 12 minutes, alternating
1 minute- 3x Snatch or Clean and Jerk (increasing weight each round, ex-95#, 115#, 135#, 145#, 150#, 165#
2 minute- 20x bar hops (each side counts)

Score= Heaviest set of 3x Ground to Overhead

Post Work: …Burpees anyone? Cool down run/row. Crossover Symmetry. Roll out!

Results: 155#

7.9.14 - Best Friend

Pre Work: In groups of 3-
a) Row a 500 meter for time
b) Plank hold
c) Wall sit

Each person will row a 500, plank, and wall sit.
**Score= no breaks during the wall sit or plank hold**

WOD: 21-15-9-6-3 (14/20#) medball
Wall balls
Toe taps (per leg)
Walking lunge w/medball OH (per leg)
**200 meter run w/medball after every set**
Score= Time

Post Work: …burpees anyone? Cool down run/row. 3×5 Bat wings and 3x:20 seconds Samson stretch.

Results: 16:10rx

7.8.14 - Front Squats, Burpee Box Jump Overs

Pre Work:


5-4-3-2-1 of wall walks or HSPU (strict or band only)


10-8-6-4-2 of ring dips (use bands or box dips)



WOD: 5 Rounds, 2 minute rest in between each round


7x Front Squats @ 60%-70%


1 minute max burpee box jump overs



Score= Weight used for front squat and total burpee box jumps



Post Work: Cool down run/row. Crossover Symmetry (mandatory) Roll out legs.






Results: 165#, 60 burpees

7.7.14 - Barbara

Pre Work: 6 Rounds


Tababta hollow rocks for :20 seconds


Hollow hold for :10 seconds


**Score= a star for >8 hollow rocks per set AND entire :10 second hold!**


WOD: 3 Rounds, 3 minute rest in between each round.


20x Pull ups


30x Push ups


40x Sit ups


50x Squats


**Each round should be done all out, with a sense of urgency for these basic movements, and without compromising technique. Earn your

rest each round :)!**


Score= Your slowest round!

Post Work: Cool down run/row. 50x alternating supermans (lengthen arms and legs, slow and controlled)

Results: 3:54, 4:01, 4:40

6.30.14 - Burpees & Squats

Pre Work: Partner work

6x 200m run total.  A) Runs  B) Rest.  Post your partnerships total time to run the 6x 200m.

WOD:

Every :30 seconds for 5 minutes, alternate

10x Power Swings (Russian swing for speed, emphasize breathing pattern)

10x Split Jumps (for max height) total reps

REST 2min

EMOTM for 10 minutes, alternate

10x Back or Front Squats (95/135#) scale up or down

10x-15x Burpees

REST 2min

Every :30 seconds for 5 minutes, alternate

8x Pull ups

8x Push ups

Score: Weight used for squat.

Post Work: Mobility focus

Results: 135#

7.1.14 - DL, CL, Push Press, DU

Pre Work:

Warm up the movements you will be using: deadlifts, power cleans, and push jerk/push press

WOD: 3 Rounds- rest 90 seconds between rounds

5x Deadlifts + 3x Power cleans (75/115#, 95/135#, 115/155#)

* try and complete the 8 reps as an unbroken set

2min max row

* each round you need to get more meters

Guys 1st row  >510 meters

Gals 1st row > 480

REST 4 minutes

3 Rounds- rest 90 seconds between rounds

7x Push jerk/push press

2min max double unders

Score: 531 m

Post Work: Cool down. Mobility Focus- Roll out quads, hips, IT bands, hammies.

7.2.14 - Core work

Pre Work:

Partner work: A) holds wall sit B) completes 3x KB clean & press, 5x KB headcutters, 7x KB swings (American)

Each Partner does the KB work 3x.

WOD:

Plank 2 minutes
10x T2bar (KTE mod)3x TGU eachside40m Bear crawl20x Hand to elbow step ups (all the way up then down= 1rep)3x TGU eachside40m Bear crawl30x V-ups (alternate legs for mod)3x TGU eachside40m Bear crawl40x Weighted Russian twists (eachside)3x TGU eachside40m Bear crawl50x Hollow rocksPlank 2 minutes

Score: Time.

 

Post Work: Jog around the block 

Hip flexor mobility focus. Couch stretch. Roll out flexor. Samson stretch.

6.27.14 - Christine

Pre Work:

3×5 SL DL KB/BB
then5×3 Strict pull ups

WOD: 3 Rounds
500M row (sub for a run)12x DL @ Body weight, women 75% BW21x Box Jumps 24/20”

Score= Time and Weight used.

Results: 12:32 @ 155#

6.26.14 - Oly

6.24.14 - Oly

6.23.14 - 8 Rounder

Pre Work: Tabata Plank hold/ push ups

*Hold a hand plank for 20 sec, then do 2-5 push ups in 10 sec rest

WOD: 8 Rounds- pick a weight you can do all movements with

10x sit ups
8x plate step ups6x plate squat cleans4x lunges (per leg) w/plate2x burpee pull ups

Post Work:

Cool down jog/row

Crossover symmetry

Score= Time.

Results: 12:43 2 45#

6.21.14 - Oly

6.19.14 - Oly

6.20.14 - Linda-ish

WOD: *pick a weight you can do all 3 movements with.

10,9,8,7,6,5,4,3,2,1

Deadlift

Bench Press/Push Press

Clean

Score= Weight used & 800m time.

Results: 2:52, 135/115 bench

6.17.14 - Oly

6.16.14 - KB, Sit-ups, Running

Pre Work: 10 min Skill Sesh!
Pick a Muscle up or HSPU to focus on. Ask your coach for help with progressions, modifications, and alternate moves.

WOD: 20-18-16-14-12-10-8-6-4-2
after every set complete 10 cal row (a sub is 100m sprint)
American KB swing
Weighted Sit up (use KB or a medball)

Post Work: 2-3 rounds:
1min Plank
:30 sec right side plank
:30 sec left side Plank
Then…
Crossover Symmetry

Results: 17:19rx

6.13.14 - Snatches

Pre Wod: Empty barbell work

-Toe heel snatches

-5x Snatch pulls

-5x Snatch high pulls

-5x Hang snatch

WOD 1: Strength work-Snatch

5x-5x-3x-3x-1x

Power snatch or hang snatch, whatever you need more work with.  Increase weight each set, if you set a PR…awesome!

WOD 2: Donkey Kong

21-15-9

KB swings

Box jumps

Burpees

Score= 1x snatch load & time for Donkey Kong.

Post Wod:

Cool down

3x :30 Prone cobra

3x 20 Superman

Results: 175#, 6:30rx

6.12.14 - Oly

6.7.14 - Saturday Chipper

Partnered with Sam

6.6.14 - Strongman Stuff

Pre Wod: Review and practice all movements.

WOD:  In partners, in any order, breaking up any way, complete:

 800 meter farmer carry (alternating who carries)

 50x Atlas stone ground to shoulder

 50x Tire flips

 50x Bench press (pick moderate load)

 50x Pull ups

Post Wod: 3 rounds

3x TGU (each arm)

:30sec Right side plank

:30sec Left side plank

Score= Time.

6.5.14 - Oly

6.3.14 - Oly

6.2.14 - 4 AMRAPs

Pre-Wod:
Superset 3×5 SL KB deadlift and 5×3 strict pull up(10 min cap)

WOD:

8min AMRAP

3x wall walks/wall burpees

6x KTE

9x wall balls

Rest 2min

6min AMRAP

5x goblet squat

10x split jumps (total jumps)

15x box jumps

Rest 2 min

4min AMRAP

10x hollow rocks

10x toe taps on a medball (each leg)

10x hand step ups or elbow step ups (each hand up counts)

Rest 1 min

2min AMRAP

400 m run

-with remaining time left complete max push ups.

Score=total rounds and push ups completed.

Post Wod:
Cool down row/run. 2x- :20sec Prone cobra and :20sec Samson stretch (each leg) (if enough time)

Results: 16 Rounds + 20 pushups

5.29.14 - Oly

5.28.14 - Metcon

Pre WOD
10-1
Wall Ball
Toes to Bar
Not for time, focusing on quality  moving.

WOD
8 Rounds, Rest :30 after each Round.  Score it total time.

100m Run or Row or Ski (Pick one)
10 KB Swing-Russian 24/16kg (H Gym Use Bulgarian Bag Swings or Cleans)
10 Frog Hops
10 Up-Downs (Similar to a burpee, less the push up)
10 Box Jumps 20/16″

Post WOD
3×10 RDL
3x:20 Prone Cobra
3×10 Sit Up

Results:

5.26.14 - Long Murph @ Sugarhouse

1.5 mile run (because it's it sugarhouse)
100 Pull Ups
200 Push Ups
300 Air Squats
1.5 mile run

Results: 46:00rx
(Cut 9 min off that for my real Murph time)
http://www.strava.com/activities/145829158

Rep Scheme:
20 Rounds
5 pullups
10 pushups
15 air squats

5.14.14 - Squats

Pre WOD

5×3 SLDL with KB or DB for advanced use barbell

5×2 Turkish Get Up (1 on each side per set)

WOD

Pick a rep scheme you can handle today and pick a squat pattern that will suit you.

5×5 @ 65-70%1rm

6×2 @ 80%1rm

Back Squat or Front Squat or OHS

If you are going with the 5×5 aim to rest about 1.5-2:00 minutes, if you are using the 6×2 today rest longer between sets,  2-3:00minutes

Results: 235# Back Squats

5.24.14 - Saturday WOD

Buy In:
100 DU

100m Weighted Lunges
1 Min Burpee Jump Overs

100x Thruster/Snatches
1 Min Burpee Jump Overs

100x Floor Wipers
1 Min Burpee Jump Overs

100x Box Steps
1 Min Burpee Jump Overs

Score: 82 Burpees @ 95# with Oscar

5.23.14 - Squats, Cleans, Presses

Pre WOD
3 Rounds
1:00 Plank
10 Strict Toes to bar with slow decent. not for time.

WOD
10 Rounds
5 Front Squat 75/55#
5 Hang Clean
5 Push Press
Then:
20 OHS 75/55#
Then:
20 SDHP
For Time

Post WODCool down jog/wog/rog

Results: 8:53rx (1st male)

5.22.14 - Oly

5.20.14 - Oly

New snatch pr: 187.5#

5.19.14 - Mini Wods

Pre WOD
Ring Dip Work
4×3-5 Reps
Or Sub with narrow grip push ups or box dips.
Superset with:
4×4 Split Jumps, aiming for explosiveness and height.

WOD
Round one, complete as many reps as possible in 2:00 at each station.  Rest 1:00 between station.  After the first round, once you have completed 2:00 of work and 1:00 minute of rest  on the Knee to Elbow station, then begin your 2nd round of work.

Round two is 1:00 0f work at each station with :30 seconds of rest.  The goal is to get half of the amount of reps or more on your 2nd round of work as you did on you first round of work.

Score today is the 2nd round of work, total reps.

Wall Ball 20/14#
Sit Up or Scale up with Deck Squat
Double Under
Chin Ups, no kip.
Knee to Elbow

Post WOD 
Recovery run or row 5-8:00 minutes.

Results: 141 reps

5.15.14 - Running, Situps, Rowing, Push Press

Pre WOD

3×1:00 Plank + 10 Fast Push ups.  Rest as needed, do not break your plank, go fast on when pushing.

WOD

Run 800m

50 Sit Ups

Run 400m

25 Sit Ups

Rest 2:00

Row 500m

20 Push Press + :30 OH Press Hold 95/65#

Row 250

10 Push Press + :30 OH Press Hold 95/65#

For time.  Subbing Run and Row for Ski/Bike or Sled Push is an option!

Post WOD

5x:5 Second Hand Stand Holds for form focus.

Results: 16:30rx (2nd in class)

5.13.14 - Oly

4.25.14 - Eva

Pre WOD

5-10-15-20-25-30-35-40-45-50

Double Under, pause for a short breath between sets.

WOD

Choice WOD

Eva

5 Rounds

800 m Run

30 KB Swing 24/16kg or Bulgarian Bag Cleans

30 Pull Ups

For time.

Or find your max’s, pick 3 lifts…spend 25:00 warming up and finding your max, then: Complete 500m Row and 3 Rounds of Cindy for a burner.

Post WOD

Foam Roll/Stretch

Results: 35:48 (first in class)