141031 Friday

Main – CrossFit

Happy Halloween !!!
Got a “scary” one for you … Be ready!!

WARM-UP

20 min

Run Warm up

Mobility Work

PVC Shoulders & Hips

Burgener Warm up

SKILL

05 min

DeadLift

Warm up to 50%(1 RM)

05 min

Practice WOD

-

WOD

Metcon (Time)

“ZOMBIE CHASE”

30 min time cap

500m Row

50 Deadlifts @50%

50 Sit ups

50 Air Squats

50 Push ups

HOW:

2 groups … “Humans” & “Zombies”

Humans start out as fast as possible

Zombies wait 3 minutes then chase

If any Humans are “caught” they become a Zombie, both continue to finish WOD

End of WOD Penalty …

15 Burpees for any Human caught or for any Zombie who does not catch anyone

UNLESS … You have gotten into the festive spirit and worn some type of costume … Then you may distribute your burpees to your “friends” in any way you wish …

141030 Thursday

Main – CrossFit

Dynamic Effort Posterior … 1/4 Squat Jumps

WARM-UP

20 min

Full Junk Yard Warm up

Mobility Work

PVC Shoulders & Hips

Burgener Warm up

-

SKILL

10 min

1/4 Squat Jumps

@25%(1RM, Squat)

10 sets x 2 reps /0:30

Keep weight shouldered for entire time

05 min

Power Clean (from floor)

Warm up to 60%(Jerk)

WOD

AMRAP 15

@60%, from the floor

Metcon (AMRAP – Rounds and Reps)

1x Power Clean

1x Power Clean

1x Power Clean & Jerk

5 WallBalls @20/14#

141029 Wednesday

Main – CrossFit

Max Effort … Decline Bench … 1 rep max

WARM-UP

20 min

Jump Rope

6 rounds /1:00 /0:30

Mobility Work

PVC Shoulders & Hips

Burgener Warm up

STRENGTH

Decline Bench

05 min Warm up

15 min Work

Decline Bench (15 min to a 1 rep max)

WORK

Metcon (AMRAP – Reps)

03 min AMRAP

Bench Press @80%(Decline)

-

Metcon (AMRAP – Reps)

2 rounds:

2 min AMRAP

5 Thrusters @50%(Press)

10 Lateral Bar Hops & Touchdown

2 min Rest

141028 Tuesday

Main – CrossFit

Met Con … Time to get wet!

WARM-UP

20 min

Kb 100

Mobility Work

PVC Shoulders & Hips

Burgener Warm up

-

SKILL

8 min

Practice WOD

-

WOD

Metcon (AMRAP – Reps)

AMRAP 20 min

100 Dubs

75 yards Lunges

50 Kb Swings @35/53-55#

25 Box Jumps /Step ups

Keep repeating this circuit, performing as many reps in the 20 minutes as possible.

141027 Monday

Main – CrossFit

Max Effort … OHSQ … Start of a “heavy” week!!

WARM-UP

20 min

Run Warm up

Mobility Work

PVC Shoulders & Hips

Burgener Warm up

-

STRENGTH

20 min

Over Head Squat

05 min Warm up

15 min Work

Overhead Squat (15 min to a 1 rep max)

WORK

Metcon (AMRAP – Reps)

Max Rep Front Squat

@100% OHSQ

05 min

SWEAT

Metcon (AMRAP – Reps)

AMRAP 8 min

2 Pistols (1 L/R)

2 Pull ups

2 Sit ups

Perform in this order, adding 2 reps to each movement each round.

Score is the total reps performed

Sunday, October 26th


Main – CrossFit

Run Warm UP (No Measure)

Run Forward & Backward

Skip Forward and Backward

High knees

Butt kicks

Skip Kicks forward

Skip Kicks to side

Side Slide

Heisman

Toe Touches

Step Overs

Bend and Snap

Sampson Lounges

Spiderman

Inch Worm

Mobility

PVC

SKILL

Pull ups

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

10/25/2014


Main – CrossFit

WARM-UP

Run Warm UP (No Measure)

Run Forward & Backward

Skip Forward and Backward

High knees

Butt kicks

Skip Kicks forward

Skip Kicks to side

Side Slide

Heisman

Toe Touches

Step Overs

Bend and Snap

Sampson Lounges

Spiderman

Inch Worm

Mobility

PVC

SKILL

Plyo Box jump

From seated position jump onto box, be explosive

WOD

Metcon (Time)

1000 meter buy in

2 Rounds

15 OVHD SQUAT 95/65#

15 PLYO BOX JUMPS

25 PWR CLEAN 135/95#

25 RING DIPS

35 WEIGHTED GHD 20/14#

35 SUPERMAN

1000 meter buy out

Rules

AS a TEAM you must complete 1000 mtr row, each partner must row at least 400 mtrs

After partner A completes 15 OVHD, Partner B may begin . If there are enough bars may work at same time, however you both must complete the required number of reps.

Same for all movements

141024 Friday


Main – CrossFit

Dyanmic Effort

WARM-UP

Run Warm Up

Mobility Circuit

PVC Shoulders & Hips

Burgener Warm up

SKILL

05 min

Deadlift … Warm up to 60%

10 min

Speed DeadLifts (w/elastics)

7 sets of 2 /0:30

Hold EACH rep for 0:02 count

WOD

Metcon (AMRAP – Reps)

Tabata … 15 min

Air Squats x 6 sets

1:00 Rest

Get up Box Jumps/Step ups x 7 sets

2:00 Rest

Sit ups x 8 sets

SCORE: Tabata scoring

141023 Thursday


Main – CrossFit

Max Effort … Split Jerks !!

WARM-UP

20 min

Junk Yard Warm up … All of it.

Mobility Circuit

PVC Shoulders & Hips

Burgener Warm up

`

STRENGTH

Split Jerks

05 min: Warm up

15 min: Work to a 1 rep max

Split Jerk (Work to a 1 rep max)

WORK

10 min

Metcon (AMRAP – Reps)

2 rounds for reps @50%(Split Jerk)

0:40 SDLHP

0:20 Rest

0:40 Push Press

0:20 Rest

0:40 Power Cleans

0:20 Rest

0:40 Thruster

0:20 Rest

1:00 Rest

141022 Wednesday


Main – CrossFit

Met Con … Work, Work, Work!

WARM-UP

20 min

Run Warm Up

Mobility Moves

PVC Shoulders & Hips

Burgener Warm up

SKILL

10 min

Practice Today’s WOD

WOD

Metcon (AMRAP – Reps)

FGB Timing

3 rounds … 1:00 each movement

~ Row for Calories

~ 2 Handed Kb Snatches @35/53-55#

~ Slam Ball

~ Dubs

~ T2B

2:00 Rest

Score is rep count from worst round