Tuesday 7.1.14

               Dawson doin deads

A) "Karen"

     For Time:

    150- wall balls (20/14)

B) EMOM 8

    Scaled- 6 Toe2bar

    Rxd---- 8 Toe2bar

    COMP- 5 kb swing (70/55) +8 T2B

C) Rec/Mob

Monday

OLD TOWNE SHOWDOWN

June 23

Wod #1
Sponsored by NAC Nutrition

Rx
7 Min AMRAP
7 Handstand push up
7 Box jump (30/24)
7 Ground to overhead (115/85)

Scaled/Masters
7 Min AMRAP
7 Deficit hand release push up
7 Box jump or step up (24/20)
7 Ground to overhead (95/65)

Handstand push ups and box jumps will be regional standard. Deficit hand release push will be on 45# plates. Ground to overhead will be any way, clean and jerk/push press/press or snatch.

Time to become specialists in the movements for the CF NAC Comp.  

B) COMPETITORS (not optional) 

       Non-competitors (optional) 

      50-40-30-20-10

      Double unders 

      * 3 squat cleans (225/145 recommended)

      * 10 min cap

Thursday

       Fran throwin some weight around

A). EMOM 10

     100m sprint

B) 100- double unders

      50- wall ball

      50- toe2bar

    100- double unders

C) Rec/Mob

Wednesday 6.25.14

A) EMOM 6

   Power snatch + 3-ohs

   *heavy as possible 

B) AMRAP 12

     200 m Run

      10- shoulder2oh (155/105)

      20- sit-ups 

  

C) Rec/Mob

COMPETITORS

    3 sets

    7- chest2bar

    7- ring dip

   20- double under

Tuesday 6.24.14

A) EMOM 20

    Odd min- 5- deadlift (heavy)

                    5- burpees

    Even min- 20- double unders

                    7- box jumps (30/24)

      *suggested deadlift weight

         Beg- 225/155

         Int-    275/185

 COMPETITOR- 315/205

B) gymnastics skill

     *10 min to practice a gymnastics skill

COMPETITORS 

    EMOM 8

     3- ohs (135/95)

     9- hspu

C) Rec/Mob

Monday 6.23.14

A) Clean and Jerk

    * 15min to find 1RM

B) 6 rds

    13- thrusters (95/65)

    14- pull-ups 

C) Rec/Mob

   COMPETITORS

   Ring Dips--3x12

    HSPU------3x10 kipping

    Double unders 3x30 unbroken 

Friday 6.20.14

                    Happy Friday

A) 10rds

   10- deadlift (135/95)

   10- push-up 

B) 2 quality sets

    8- bent over row

    15- lateral raises 

    20- weighted step ups

  COMPETITORS

   3 sets

   5- bar muscle ups 

   10- kipping hspu

   30- double unders 

   Rest as needed between sets.  Once you start a set move through it quickly with no broken sets

C) Rec/Mob

   

Thursday 6.19.14

Wednesday 6.18.14

A) 30-20-10

    Kettlebell Swing

    Toe2bar

    Burpee

B) Calorie Burn

     2min max calorie row or bike 

C) Rec/Mob

Tuesday 6.17.14

A)  4 rds

    400m Run

    10- power cleans (155/115)

    40- sit-ups 

 

B) Recovery/Mobility 

   COMPETITORS Couplet

   Those that will be competing at the Old Towne Throwdown

    Choose 2 gymnastics mvmnts from the competition to practice 

   

Monday 6.16.14

                      Cooldown!

 

A)  EMOM 8

    7- pull-ups

   *keep all sets unbroken 

   * COMPETITORS- Chest 2 Bar

B) Buy In--100- double unders 

    3 rds

   10- thrusters 

   20- box jump 

    Cash out-- 100- double unders 

   *Rx'd-- thruster 95/65, box jump 24/20

   *COMPETITORS-- 135/95, 30/24

C) Rec/Mob

Thursday 6.12.14

      Yes... Thrusters... A bunch of 'em!

A) EMOM 21

   Min1- pull-ups 

   Min2- calorie row

   Min3- thrusters (45#)

 *max reps each movement 

B) practice gymnastics skill

C) Rec/Mob

Wednesday 6.11.14

A) EMOM 8

    3- hang power cleans

    

B) Buy in- 400m Run

    3 rds

    50- push-ups

    50- sit-ups 

   Cash out- 400m Run

C) Rec/Mob

Tuesday 6.10.14

Monday 6.9.14

                          Khalipa

A)  21-15-9

     Deadlift (225/185)

     Pull-ups 

B) 3 sets for quality 

    5- pause front squat (3 second count)

   10- band pull apart

   20- monster walks (10 steps each leg)

C) Recocery/ Mobility 

Friday 6.6.14

         Name this CrossFit athlete!

A) Back Squat

   *10 min to hit 20 rep set@70lbs under 5RM (our 20rep program ends today!!)

B) For Time:

    800m Run

    100- kb snatch (55/35)

    800m Run

C) 4 sets unbroken with 45 seconds rest b/t sets:

    7- pull-ups

  COMPETITORS

   EMOM 6

   3-5 muscle ups 

    2 sets unbroken REST 2min b/t sets

   Max HSPU

   

Thursday 6.5.14

                       'Merica!

A) EMOM 10

    3- squat cleans (touch N go)

B) AMRAP 12

    10- pistols 

    12- toe2bar

    20- double unders

C) Rec/Mob

    

Wednesday 6.4.14

A)  3 Person Team
      Complete:
      50 cal row
     100- pull-ups
      50 cal row
     100- kettlebell swings (55/35)
      50 cal row
     100- box jumps (24/20)
      50 cal row

B) 2 sets for quality
    20- Band pull aparts
    20- banded good morning
    20 monster walks (each step is a rep)

C) Rec/Mob
   

Tuesday 6.3.14

Monday 6.2.14

A) For Time: 

30 - Shoulder 2 Overhead (135/95#)

Run 400m

20 - S2OH (155/115#)

Run 400m

10 - S2OH (185/135#)

Run 400m 

5 - S2OH (205/145#) 

Run 400m 

**20 min time cap**

B) 3 Sets for quality: 

    20 weighted sit-ups 

C) Rec/Mob