Monday 4.1.13

A) Bench Press
     15 min. to find 3RM
     *Compare to 3.11.13

B)  4 rounds
      500m Row
      15-Burpees
      25-KBS

C) Recovery Row/Bike

Sunday 3.31.13

Active Rest

Get out and move!

Saturday 3.30.13

Rest Day

Happy Easter!

Friday 3.29.13

A) Open WOD 13.4
      7min to climb the ladder
      3-Clean and jerk
      3-Toe 2 bar
      6- C&J
      6- toe to bar, 9,9,12,12,15,15

B) Calorie Burn
     3x1min. max cal row
     *rest 1min between efforts

Thursday 3.28.13

A) Push Jerk
     3-3-3-3-3
     *15 min cap.

B) EMOM 10
    5- Box Jump (24"/20)
    40 yard sprint

C) Recovery Row/Bike
     5-7 min.

Wednesdsay 3.27.13

A) Every 30 seconds for 4 min

    2- Front squat (Medium)

    *Go by feel on these.  Medium should be in the range of 75-80% 1RM

B)  10-9-8-7-6-5-4-3-2-1

      Front Squat (155/115)

     10-20-30-40-50-60-70-80-90-100

     Double Unders

C) Calorie burn

     3 x 1min Row

Post results to comments

Ex-- A) 200 B) 19:34 C) 30,28,29

Tuesday 3.26.13

A) Skill

     Handstand Push Up 

     *15-20 min. to work on progressions

B) "Diane"
      21-15-9
      Deadlift (225/135)
      HSPU

C) Make Up (C) from 3.25.13 if you missed

  

Post time to comments

Ex-- A)DONE B) 15:48,Rx'd C) DONE

Monday 3.25.13

A) EMOM 8
2-Power Clean
*Go as heavy as possible.

B) "Helen"
3rds
400mRun
21-KBS (55/35)
12- pull-ups

C) 2 rds not for time
20- band pull aparts
12- weighted sit-ups

Sunday 3.24.13

Active Rest

Saturday 3.23.13

A) EMOM 8
4- Front Squat@ 70%1RM

B) SURPRISE!!!

Friday 3.22.13

A) With a 20 min running clock:
Run 1 mile
Then with remaining time
AMRAP
16- air squats
8- deadlifts
4- hang cleans
Record mile time. Score is rounds/reps completed

B) Recovery Row/bike 5-7 min
Mobility

Post results to comments
Ex-- A) 6:30, 8 rds B) bike

Thursday 3.21.13

A) Snatch Skill Work
     Snatch Demo  Courtesy CrossFit Inc.
B) 15-12-9-6-3
     Power Snatch
     Pullups
     *4 burpees every 2min.
C) 2 min Max Calorie Airdyne
      *Compare to 2.26.13

 
Post time and score to comments
Ex-- B) 14:54 C) 41, 5 cal more than last time

Wednesday 3.20.13

A) EMOM 10
     Sprint 100 meters

B) 4rds for quality
     15- Toe 2 Bar
     12- Under the Fence
       4- Wall Walks

Tuesday 3.19.13

A) Front Squat
      15min. to Find 1RM.
      *If you find your 1RM in the first 5 min. do burpees for the rest of the time!  Yea, that's right!  Work up slowly in order to recruit the max amount of muscle tissue.  Don't be a meat head and put 305 on the bar and stare at it for 12min. either!

B) 7 rounds
     200 m Run
     5- Power Clean (135/95)
     15-Push ups (Hand release for advanced)

Post load and time to comments
Ex-- A) 275 B) 18:34 rx'd

Monday 3.18.13

A) EMOM 20
Odd min. 12- Push Press
Even min. 15- KBS

Rest 4 min

B) Core Work
3 rds for quality
40- scissor kicks
30- Russian twists
20- banded good morning

Post loads to comments
Ex- A) 115 pp, 70 KBS B) done

Saturday 3.16.13

A) For time:
     Run 1 mile
     50- Ground to Overhead (45/25)
     100- Situps
     Run 1 mile

B) Recovery Row
     5-7 min slow row

Friday 3.15.13

A) AMRAP 12
     *Climb the ladder for 12 min, 1:1
     Deadlift (205/165)
     Toe 2 Bar

     Rest exactly 2 min., then...

     3 rds.
     400m Run
     50-Double Unders

B) Recovery Row
     5-7 min slow row
   

Thursday 3.14.13

A) EMOM 10
    2 Power clean + 2 Front Squat

B) With a Partner complete the following as fast as possible:
      Row 2500m
     One partner rows at a time.  Alternate every 250m.  Partner not rowing must complete 8 burpees before rotating to the rower.

Post load and time to comments:
Ex:  A) 185# B) 17:37

Wednesday 3.13.13

A)  4 rounds (1min each station) *Rest 1min between rounds.
       Overhead Walking Lunge (45/25)
       Box Jump (24"/20")
       Kettlebell Swing (53/35)
       Push Press (95/55)
       Max Calorie Airdyne

B) Make Up (B) from Tuesday if you missed

Tuesday 3.12.13

 A)   Buy In:
     800m Run
     4 rounds:
     50- Air Squats
     30- PushUps
         Cash Out:
     800m Run

B) 3 rds for quality:
     8-Ring Dips (Tempo 20X1)
    12-Bent over row
    15-Band pull aparts
   
   

Monday 3.11.13

A)  Bench Press 

     15 min. to establish a 3RM

B) 5 rounds

     10- Power Clean

     15-Pullups

     20- Double Unders

Sunday 3.10.13

Active Rest 

Get out and sweat!  Do something fun and active.

Saturday 3.9.13

A) For Time:
     5k Row

B) Core Work
     3rds
    25-V ups
    20-Toe2bar
    15- Good mornings

Friday 3.8.12

A) Find 5RM Back Squat
 
B) 30-20-10
     Thrusters (75/35)
     KBS (53/35)
     Push ups

*Today is all about establishing a NEW 5RM.  We will have (B) starting 30 min. into class, but if you choose to take the entire class time to hit a new 5RM that's your choice.  If you hit a PR within the first 30 min. do (B).

Thursday 3.7.13

A) "Annie"
50-40-30-20-10
Double unders
Sit-ups

B) Recovery
8-10 min light row/bike. Mobility.
*Been a hard week already, take time to care for any nagging pains and maybe work on some weaknesses!

Wednesday 3.6.13

A) 15 min to establish a Heavy 3 rep Deadlift
      *Heavy does not necessarily mean Max.  If your feeling good and mechanics are solid, go for it.

B) 4 rounds
     21- Deadlift (155/105)
     400m Run
   

Tuesday 3.5.13

A) EMOM 10
    Hang Power Clean+Squat Clean

B) 21-15-9
     Calorie Row
     Burpee over Rower

C) 5 min. Recovery Row

Monday 3.4.13

A) Back Squat
Every 30 seconds for 5 min. 2 reps@90% 5RM

B) For Time:
Run 200 meters
30- pull-ups
Run 200 meters
30- squat jumps
Run 200 meters
30- toe 2 bar
Run 200 meters
30- push press (115/75)
Run 200 meters
30- hand release push-ups
Run 200 meters

C) Tabata Sit-ups

Sunday 3.3.13

Active Rest

Move!

Saturday 3.2.13

A) SKILL WORK
      Snatch
      *DEMO

B) 3 rounds
      15- Power Snatch
     400m Run w/ (45# plate/25# plate)