140930 Tuesday

Main – CrossFit

Dynamic Effort Posterior
Fast, Fast, Fast !!!

WARM-UP

15 min

Run Warm up

PVC Shoulders & Hips

Mobility Circuit

Burgener Warm up w/pvc

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SKILL

Speed Deadlifts (w/elastics)

05 min: Warm up to 60%

10 min: 7 sets x 2 reps /0:30 rests

(hold last one 3 seconds)

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WORK

10 min: Power Cleans

from atop 45# plates

OTM

1 set of 3 reps @ 50%

1 set of 3 reps @ 60%

6 sets of 3 reps @ 70%

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SWEAT

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 min

(2 ~ 4 ~ 6) repeat

Burpee Box Jumps

Pull-ups

140929 Monday

Main – CrossFit

Max Effort Anterior … Push Press
Get Strong

WARM-UP

15 min

5 Rounds

10 WallBalls

10 Situps

PVC Shoulders & Hips

Mobility Circuit

Burgener Warm up w/pvc

SKILL

Push Press

05 min: Warm up

STRENGTH

Push Press (15 minutes to a 1 rep max)

WORK

Thruster

05 min AMRAP @80%(Push Press #)

SWEAT

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

5x BB SDLHP @45/65 ~ 95/115

10x Alternate MB Push ups (5 ea)

Double WOD SAT


Main – CrossFit

Warm-up

Block Run (No Measure)

PVC shoulders and Hips

WOD

THE OLYMPIAN

9 MINUTE AMRAP

10 MINUTE REST

Metcon (AMRAP – Reps)

20 G2OH- 95 lbs/ 65 lbs
7 Bar Facing Burpees
15 G2OH- 135 lbs/ 85 lbs
7 Bar Facing Burpees
10 G2OH- 155 lbs/ 105 lbs
7 Bar Facing Burpees
5 G2OH- 185 lbs/ 135 lbs
7 Bar Facing Burpees
AMRAP G2OH- 225 lbs/ 155 lbs

WOD

TRIPLET TESTER

11 MINUTE AMRAP

Metcon (AMRAP – Reps)

Ascending Ladder (3, 6, 9, 12, 15, 18….. of the following movements:
•Wall Balls 20/14 LB
•Box Jumps 24/20″
•Deadlifts 115/75 LBS

Rules

WORK AS INDIVIDUALS, NO TEAMS TODAY

140926 Friday

Main – CrossFit

Dynamic Effort Anterior … Punch Fast

WARM-UP

20 minutes
Jump Rope 6 rounds x 1:00/0:30

PVC Shoulders & Hips
Mobility Circuit
Burgener Warm up w/pvc

SKILL

Power Snatch (from floor)
05 min: Warm up to 60%
10 min: 8 sets x 3 reps /0:40 rests

WOD

Metcon (AMRAP – Reps)

“Landmine Work”
@25/45#

3x 1 arm power clean, Left
3x 1 arm power clean, Right

3x 1 arm front squat, Left
3x 1 arm front squat, Right

3x 1 arm thruster, Left
3x 1 arm thruster, Right

3x Rainbows each side

3 rounds @ 3:00 Work & 1:00 Rest

Score = Tabata Reps

140925 Thursday

Main – CrossFit

Met Con … More Sweat???? Hell Yeah!!

WARM-UP

20 minutes
Run Warm up

PVC Shoulders & Hips
Mobility Circuit
Burgener Warm up w/pvc

SKILL

Front Squat
05 min: Warm up to 60%

WOD

“Gator”
“U.S. Army Specialist Christopher “Gator” Gathercole, 21, of Santa Rosa, California, assigned to 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, was killed by enemy fire on May 26, 2008, in Ghazni, Afghanistan. He is survived by his brother Edward, sisters Jennifer Daly and Sarah Ferrell, father Edward Gathercole, and mother Catherine Haines.”]
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Metcon (Time)

“Gator”

8 rounds for time
5 Front Squats @60%
26 Hand Release Push ups

30 minute time cap

140924 Wednesday

Main – CrossFit

Dynamic Effort Posterior … Get fast!

WARM-UP

20 minutes
Kb 100 moves

PVC Shoulders & Hips
Mobility Circuit
Burgener Warm up w/pvc

SKILL

Speed Kb Swings (w/elastic)
6 sets x 5 reps @0:40 rests

WOD

Metcon (Time)

Snatch Progression
Snatch Grip @65/85# & 95/115#

Deadlifts
Power Pulls (from floor)
Power Snatch (from floor)
OHSQ

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

140923 Tuesday


Main – CrossFit

Max Effort Anterior … Bench Press

WARM-UP

20 minutes
Jump Rope: 6 rounds x 1:00/0:30

Animals
PVC Shoulders & Hips
Mobility Circuit
Burgener Warm up w/pvc

SKILL

Bench Press
05 min: Warm up

STRENGTH

Bench Press (15 minutes to a 1 rep max)

WORK

Incline Bench (5 minutes to a Max Rep @80%(bench))

SWEAT

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 min
20 Sit ups
Shuttle Run
5 yards out & back
10 yards out & back
15 yards out & back

140922 Monday


Main – CrossFit

Met~Con Monday … Time to sweat!

WARM-UP

20 minutes
Run Warm up
Animals
PVC Shoulders & Hips
Mobility Circuit
Burgener Warm up w/pvc

SKILL

Squat Cleans
05 min: Warm up to 60%
10 min: OTM 6 sets x 4 reps @60%

WOD

“Trees of the Forest”

Metcon (AMRAP – Rounds and Reps)

“Trees of the Forest”
AMRAP 20 min
1 Pull up
1 T2B
1 Burpee
30 yard Run

Add one rep to each movement every round.