Friday 5.31.13

A) For time:
     2 mile run

B) 3 rds for quality
     15-Kettlebell Swings (Heavy as Possible)
     15- Box Jumps (30"/24)
     30- Double Unders

C) Recovery/Mobility

Thursday 5.30.13

A) Goat Work
    *15 min. to work a skill your bad at
    *Gymnastics only

B) 10-9-8-7-6-5-4-3-2-1
     Deadlift (275/185)
     Toe2Bar
     *20min. Cap

C) Double Unders
    4 min. Max Reps

Wednesday 5.29.13

A) EMOM 8
     3-Front Squats
    *Heavy as possible
    *No rack, from the floor

B) 3 Rounds
    20yd Overhead walking lunge (45/25)
    30- Hand Release Push ups
    40-Air Squats
    *There will be Advanced movements for those who qualify
   
C) Recovery Row/Bike/Run

Tuesday 5.28.13

A) Bench Press
*15min to establish 1RM

B) AMRAP 12
12- Deadlift
6- Hang Power Clean
*Every 2 min. 3 bar facing burpees

C) Core Work
50- weighted sit-ups
* not for time, just heavy as possible

Monday 5.27.13

"BADGER"

"Badger" is a CrossFit Hero WOD named after Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.

3 rds
30- Squat Cleans (95/55)
30- Pull-ups
800mRun

Saturday 5.25.13

A)  Row
     4 sets:
     500m Row
  *Rest 3 min. b/t sets

B) Take the remainder of class to work on overhead positioning for the snatch.  We will discuss this in more detail on Saturday!

Friday 5.24.13

A) Goat Work
    *15 min. to work on a skill your bad at!
    *Gymnastics only

B) 3 rds
    25-Hand Release Push Ups
    25- Situps
    25-Toe2Bar

C) Tabata Handstand

Thursday 5.23.13

A) AMRAP 20
     Partner WOD
     With 1 partner working at a time complete as many reps of:
      BEAR COMPLEX
      1 REP is as follows:
      1-Power Clean
      1-Front Squat
      1-Shoulder2OH (front rack)
      1-Back Squat
      1-Shoulder2OH (back rack)

     *Each partner completes 1 full Rep at a time, then their partner goes.
     *If the bar is dropped at any point during a REP, the partner who dropped the bar forgoes their turn and the other partner begins their attempt

   REST 3min.

B) With partner
      For Time:
      100-Calorie Row

    *The workload can be divided any way the team decides in order to finish in the fastest time.
 
 

Wednesday 5.22.13

A)  EMOM 10
      3- Deadlifts
     *Increase weight each set if possible

B) For Time:
     800m Run
     21- Pullups
     21-Burpees
     400m Run
     15-Pullups
     15-Burpees
     200m Run
     9-Pullups
     9-Burpees

C) Recovery Row/Bike/Run

Tuesday 5.21.13

Re-Test from 2.28.13

A) Push Press
     *15 min. to establish 3RM

B) AMRAP 15
     10-Shoulder 2 OH (95/55)
     10- Lateral Bounds (5 each side)
     10- Kettlebell swings (53/35)

Monday 5.20.13

A) Back Squat
    *20RM
    *5# increase from last successful attempt
    *12min. Cap

B) 4 rds:
    400m Run
    7-Power Cleans
    *Power clean weight is your choice.  Choose a weight that pushes you!

C) Recovery Row/bike/run
     5-7min.

Who's your favorite CrossFit athlete?

Sunday 5.19.13

Active Recovery

Sweat out any impurities you may have taken in last night!

Saturday 5.18.19

For Time:
5k Run

Just kidding!!!

"FRAN"

Friday 5.17.13

A) Skill Work
     *15 min. to work a Goat
     *Gymnastics movements only

B) Every 30 seconds for 6 min.
     50yd Sprint

C) Core Work
     3 rds for quality
     10- Toe 2 bar
     20- DB walking lunge (heavy as possible)
     20- Banded Trunk Rotations (10 one side then switch sides, heavy as possible)

Thursday 5.16.13

A) Seated Box Jump
     *15 min. to establish Max Height Box Jump from a seated position of 9.5"

B) AMRAP 12
     7-Deadlift (225/185)
    14- Push ups

C) Recovery and Mobility
     *Row/Bike/Run
     *Choose 2 lower extremity and 2 upper extremity mobility pieces.

Wednesday 5.15.13

A) EMOM 10
     2- Snatch
   *Heavy as possible

B) 4 rds
    10- Power Snatch (95/55)
    15- KBS (53/35)
    30- Double Unders

C)  Calorie Burn
      50- Calorie Row

Tuesday 5.14.13

A)  Handstand Push Ups (12min. Cap)
      3 x Max Reps
      *Rest 2 min. between attempts
      *If you don't have HSPU you can use any scale necessary to complete the work.  Anything from using a plate to decrease ROM or simply holding a max handstand is permitted.

B)  With a Partner accumulate max Reps at each station.
       3rds  (1min. stations)
      Max Wall Balls
      Rest
      Max Hand Push up (Advanced Hand Release)
      Rest
      Max Box Jumps (24/20)
      Rest
      Max Situps
      Rest
      Max Deadlift (155/115)
      Rest
      *No rest between rounds
 
C)Recovery row//bike/run

Monday 5.13.13

A) Back Squat
*20 RM, add 5# to last completed set
*10min cap

B) EMOM 20
3- power clean
3- front squat
3- push jerk
* the 20 min. Is the cap for this WOD. You should choose a weight that is challenging but that you can handle. If you get fewer than 8 rounds lower the weight and resume the workout.

C) For Time:
20- burpee pull-ups

Advanced:
For time:
10- burpee muscle ups

Saturday 5.11.13

Surprise Saturday!

Friday 5.10.13

A) Skill Work
     *15min. to work a Goat!

B) For Time:
     Run 1 mile
     75-Pullups

C) Core Work
     15-Toes 2 Bar
     15- Weighted Situps
     15- V outs

Thursday 5.9.13

A) Plyo Push Up
     *10 min. to establish Max height

B) Partner WOD

     With a 15min. running clock complete the following for highest score:
      Partner 1- 200mRun
      Partner 2- Max Wall Balls
   
     *While Partner 1 runs, Partner 2 completes as many wall balls as possible until Partner 1 returns.  Partner 2 then runs and Partner 1 picks up on the wall balls.

 C) Recovery Row/bike/run

Wednesday 5.8.13

A) EMOM 8
     1-Power Snatch+ 2- Overhead Squat
     *Heavy as Possible with proper mechanics
     *The Power Snatch should be the limiting factor in this complex.  Meaning, if you can snatch the weight, you WILL overhead squat the weight!

B) "CHRISTINE"
       3rds.
     500m Row
     12-Bodyweight Deadlifts
     21-Box Jumps (24/20)

C) For remainder of class work on a skill.  If necessary we will run 2 heats.  If so, when your not doing "Christine" work a skill.

Tuesday 5.7.13

A)  Skill Work
     *15 min. to work a Goat

B) For Time:
     BuyIn: 100-Double Unders
     18-15-12-9-6-3
     Push Press (115/75)
     Toe 2 Bar
     CashOut: 100- Double Unders

C)  For Time
      800mRow
      10- Burpees

Monday 5.6.13

A) Back Squat
    20RM
    *Add 5# to last completed set
    *10 min. Cap

B) 4 rds
     15- Push ups
    200m Run
       5-Squat Cleans

C) For Time:
     30- Wall Balls
     30- Kettlebell Swings

Sunday 5.5.13

Active Rest

Use your fitness!

Saturday 5.4.13

SURPRISE SATURDAY!!!

Friday 5.3.13

A) Skill Work
     *10 min. to work a Goat

B)  EMOM 12
      3- Deadlift (heavy)
     10-Pullups
 

C) Core Work (not for time)
      21-15-9
     Band Pull Aparts
     Banded Good Morning
     *Finish each set with Max Handstand hold

Thursday 5.2.13

A) Every 30 seconds for 4min.
     1-Power Snatch
     *Quality over Quantity!  If the weight makes you sloppy, keep it light with perfect form!

B)  3 sets for times
      400mRun
      10-Thrusters (115/85)
      20-situps
     *Rest 3 min. b/t sets

C) Kettlebell Swings
     Max reps 3 min.