Dirty Thirty

Main – CrossFit

Time to have a little fun and burn off some calories in anticipation of celebrating a PATS win on Sunday!!

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

Warm-up

Explain and practice Wod Movements

Dirty Thirty (Time)

2 Rounds

30 Burpees

30 Box Jump Overs 24/20

30 Power Cleans 135/95

30 KBS 53-55/35

30 TTB

30 Thrusters 95/65

30 Pull-ups

30 Wall Balls 20/14

30 yard sled push (each partner pushes 30 yards 90/45

CASH OUT

1000 Meter row

One athlete works at a time Row is done at the completion of the two rounds.
Rounds may be split up any way the athletes want as long as only one athlete is working at a time.

150130 Friday

Main – CrossFit

A bit of speed today … Enjoy!

WARM-UP

20:00

Full Junk Yard Dog

Mobility Work

PVC Shoulders & Hips

Burgener Warm-up w/pvc

.

SKILL

05:00

New Movement: 1 Leg, RDL (w/Kb)

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SPEED

10:00

Speed Deadlifts … w/elastics @50%

10 sets x 2 reps /0:30

Hold 2nd rep for a 3 second count.

.

WOD

Metcon (4 Rounds for weight)

EMOTM … “Work”

Perform every set of the following barbell movements “Every Minute On the Minute”

5 sets x 5 reps … of each:

SDLHP

RDL

Rows

Power Cleans (from floor)

Score = Total from last set of each

150129 Thursday

Main – CrossFit

Mother Nature has messed with our week, but not the programming … Max Effort Day today !!!
Come Decline Press with us !!!

WARM-UP

20:00

3 rounds /10 each

Pull-ups, Push-ups, Sit-ups, Squats

Mobility Work

PVC Shoulders & Hips

Burgener Warm-up w/pvc

.

STRENGTH

20:00

Decline Press

05:00 Warm-up

15:00 Work to a 1 rep max

.

Decline Bench (Work to a 1 rep max)

SWEAT

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

15 Sit-ups

30 Dubs =Rx or 100 singles (Not Rx)

15 BB Shoulder to Overhead

@50%(press) from the floor

!! NO Dropping of the Weights !!

150128 WODnesday

Main – CrossFit

Met-Con Day today … Gonna get sweaty … Come say “Hi” to “Lil Kelly” …

WARM-UP

30:00

Jump Rope 6 x 1:00 /0:30

Mobility Work

05:00 Individual

10:00 Group … “Fighter’s 12″

Foam Roll:

IT Band & Lat Line

Pain Ball: Periformis & Pec

Combo: Frog/Cat/Cow/Dog

Elbow Up & Under

Scapula Push-up

Side Bridge

In/Out Rotation of Knees/Hips

Glute Bridge

Bridge & Reach

PVC Shoulders & Hips

Burgener Warm-up

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WOD

25:00 Time Cap

.

Metcon (Time)

“Lil Kelly”

5 Rounds:

300 yard Run (5 trips, down & back)

20 Box Jumps @24″

20 Wall Ball Shots @20/14#

RECOVERY

Any additional time is to be utilized for additional mobility work !!!

150126 Monday

Main – CrossFit

Hey All … Max Effort Posterior Day … OHSQ !!! … Time to build that butt!

WARM-UP

20:00

25 Elastic Good Mornings

25 Bar Thrusters

240 yard Run (4 trips, down & back)

Mobility Work

PVC Shoulders & Hips

Burgener Warm-up

.

SKILL

05:00

Warm up your OHSQ

From the Floor …

1 Snatch & 2 OHSQ

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STRENGTH

15:00

Over Head Squat

.

Overhead Squat (Work to a 1 rep max)

WORK

10:00

.

Metcon (3 Rounds for weight)

Squat Work … 5 reps x EMOM x 10

Set 1 @ OHSQ#

Set 2 @ OHSQ#

Set 3 @ OHSQ#

Add weight each set for

Sets 4~5~6~7~8~9~10

Score = Weight of sets 8+9+10

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WORK

Yeah … More Work … But only 5:00

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Metcon (AMRAP – Reps)

Weighted Sit-ups @25/45#

5 min AMRAP

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Sunday Funday

Main – CrossFit

Warm-up

6 min AMRAP (No Measure)

60 yard run

10 push-ups

60 yard run

10 squats

SKILL

Handstand Walk (8 minutes)

WOD

Metcon (Time)

Floater: 1500m row

5 Rounds:

12 Pull Ups

9 Bar Hopping Burpees

6 Squat Cleans @ 70% 1RM jerk

3 Jerks @ 70% 1RM jerk

Total REPEAT

Main – CrossFit

Warm-up

Body Basics (No Measure)

3 rounds /10 reps each

Pull-ups, Push-ups, Sit-ups, Air Squats

PVC Shoulders & Hips

Mobility Circuit

Burgener Warm-up w/pvc

Weightlifting

The CrossFit Total (Total Weight)

Rules

There will be no PULL UPS in Warm Up

This TOTAL WILL BEGIN AT 7:15 and at 9:15 SHARP.

You will have 15 min to establish a 1 REP MAX for this day of each movement.

Your score is the weight of the 3 total max weight lifted

Repeat this test in approx 6-8 weeks

150123 Friday


Main – CrossFit

Dynamic Effort Posterior … Move that butt!

WARM-UP

20:00

BB Complex x 20

Good Morning ~ Squat ~ Press

Mobility Work

PVC Shoulders & Hips

Burgener Warm-up w/pvc

.

SKILL

07:00

Dead Hang Pull-ups

Pull-ups (3 sets max reps)

WOD

25:00 Time Cap

Metcon (Time)

Front Squat Complex

10 rounds @50%(Front Squat)

3x Front Squat w/a Pause

Unrack … Hold 3 seconds @top

Down … Hold 3 seconds @bottom

Up

3x Box Jumps @20/24″

Jump up & Step off

1x 60 yard Run

150122 Thursday

Main – CrossFit

Max Effort … Split Jerk!!

WARM-UP

20:00

BB Complex … 4 rounds

3x Front Squat

3x Press

3x Back Squat

3x Snatch Grip Push Press

3x OHSQ

Mobility Work

PVC Shoulders & Hips

.

SKILL

08:00

Burgener Warm-up w/bar

Split Jerk … Warm-up

.

STRENGTH

15:00

Split Jerk (15 min to a 1 rep max)

WORK

15:00

EMOM @50%(Press)

05 Press

05 Squat Cleans

If an Athlete misses the time frames

then they must skip the next set.