150331 Tuesday


Main – CrossFit

Met Con Day … Time to de-load & move … (& sweat!)
Enjoy!

WARM-UP

20:00 … Total

08:00 … GPP

BB Complex … Snatch Grip

~ 3 DeadLift

~ 3 Hang Pulls

~ 3 Power Snatches

~ 3 OHSQ

Run 60 yards

Repeat

08:00 … Mobility Work

@17:00 … Burgener Warm-up

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SKILL

10:00

Squat Snatch (from floor)

Tempo: 1 rep /0:30 … <=50%
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WOD

20:00 … Total

Tabata FUn … 0:20/0:10 each set

Metcon (6 Rounds for reps)

1 round:

Ropes … Alternating, L/R = 1 rep

Mountain Climbers … L/R = 1 rep

Dubs /Singles divided by 3 (not Rx)

Shuttles … 5 yards = 1 rep

Rest 0:40

6 rounds … Total reps each round

RECOVERY

10:00 … Total

Roll Out, Mobilize …

150330 Monday


Main – CrossFit

WARM-UP

20:00 … Total

08:00 … GPP

Group Run …

1/2 Speed x 1 trip

Side Slides L/R x 1 trip

Step Overs Forward/Back x 1 trip

1/2 Speed x 1 trip

Full Junk Yard

8:00 … Mobility Work

@17:00 … Burgener Warm-up

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SPEED

15:00 … Total

Power Clean (from high in hip)

05:00 … Warm-up to 50%(Sq Cl)

10:00 … Work

8 sets x 3 reps /0:40

Power ~ Power ~ Squat

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STRENGTH

08:00 … Total

Front Squat

OTM ~ 80%(Front Sq) x 3

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WORK

15:00 … Total

Metcon (3 Rounds for reps)

“Flippin’ Thrusters & Jumps”

3:00 AMRAP Thrusters @45/65~75/95#

2:00 Rest

3:00 AMRAP Tire Flips

2:00 Rest

3:00 Box Jumps /Step Ups (not Rx)

2:00 Rest

1 Round … You should be smoked

Score each movement

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Sunday, March 29th


Main – CrossFit

(No Measure)

3 rounds ….

10 Kb swings

10 air squats

10 v ups

STRENGTH

good mornings … 75/55#

10 OTM ….

10×5

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here

Marisa’s REQUEST


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

Warm-up

Warm up to Snatch wod weight, 135/95#

Metcon

Metcon (AMRAP – Reps)

10 Min AMRAP

1 Partner working at a time, while other partner rest.

Partner must complete the following and then TAG PARTNER to switch off

10 PWR Snatches 135/95#

10 Bar Hoping Burpees

60 Yard Run

5 min rest

Metcon

Metcon (Time)

CHIPPER

Alternate in and out as needed, each partner must row at least 400mtrs in each row and each partner must complete at least 1 rep of everything

1000 MTR ROW

50 HSPU

50 Ring Dips

50 Ball Slams

50 Box Jumps 24/20″

50 T2B

1000 MTR ROW

150327 Friday


Main – CrossFit

Max Effort Day !!! … OHSQ x3

WARM-UP

20:00 … Total

08:00 … GPP

05 OHSQ

05 Ukraine DeadLifts (NEW MOVE!)

05 Thrusters,

Snatch Grip, Behind Neck

05 Burpees

08:00 … Mobility Work

@17:00 … Burgener Warm-up

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STRENGTH

18:00 … Total

Over Head Squats

03:00 … Warm-up

15:00 … Work to a new 3 rep max

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Overhead Squat (3 rep max)

SWEAT

18:00 … Total

Metcon (3 Rounds for reps)

3 Rounds:

1:00 Ukraine Deadlifts @53/70/90

0:30 Transition

1:00 GHD Sit-ups

0:30 Transition

1:00 Ring Rows

2:00 REST

SCORE: Total rep count of each round

150326 Thursday

Main – CrossFit

Dynamic Effort Day …

WARM-UP

30:00 … Total

08:00 … GPP

6x 1 Arm Kb Snatch L/R

6x TGU’s (3/3)

6x Windmills (3/3)

05:00 … Individual Mobility

12:00 … Fighter’s 12

@25:00 … Burgener Warm-up

WOD

25:00 … Total

Metcon (Time)

“Be a Fighter”

75 Dubs /225 Singles (not RX)

4 rounds

10 Kb Snatches, (2 handed)

@35/53/70

10 MedBall, (sit) Turn & Toss (5L/5R)

Against wall @14/20#

50 Dubs /150 Singles

4 (more) rounds

10 Kb Snatches, 2 handed

10 MedBall, (sit) Turn & Toss

75 Dubs /225 Singles

RECOVERY

If extra time … “Roll ~ Roll ~ Roll”

150325 WODnesday


Main – CrossFit

Met~Con Day … But with some barbell work … Come get strong!

WARM-UP

15:00 … Total

06:00 … GPP

Row 250m, 1x Only

10 V-Sit-ups

10 Pistols (5/5)

06:00 … Mobility Work

@12:00 … Burgener Warm-up

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WOD

45:00 … Time Cap

Hero WOD … “Coffey”

U.S. Marine Corporal Keaton G. Coffey, 22, of Boring, Oregon, assigned to the 1st Law Enforcement Battalion, 1st Marine Headquarters Group, 1st Marine Expeditionary Force, based in Camp Pendleton, California, was killed on May 24, 2012 while conducting combat operations in Helmand province, Afghanistan. He is survived by his fiancee Brittany Dygert and his parents Grant and Inger.

Metcon (Time)

“A Bit of Coffey”

300m Run (5 trips)

40 Squats

@50% 40 Hand Release Push-ups

300m Run

30 Squats

30 Hand Release Push-ups

300m Run

20 Squats

20 Hand Release Push-ups

300m Run

10 Squats

10 Hand Release Push-ups

150324 Tuesday


Main – CrossFit

Dynamic Effort … Moving fast! … Got a new move for you today! … Don’t miss it!

WARM-UP

20:00 … Total

08:00 … GPP

20 Dubs /50 Singles

15 Face Pulls w/elastics

10 BB Good Mornings

08:00 … Mobility Work

@17:00 … Burgener Warm-up

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SPEED

15:00 … Total

Speed DeadLifts w/elastics

05:00 … Work up to 60%(1RM)

10:00 … 12 sets x 2 reps /30 seconds

Hold 2nd rep for a 3 count

STRENGTH

10:00 … Total

INTRODUCING A NEW LIFT

“Bottom (Front) Squats”

With a partner … Work to 70%(F.Sq)

1 rep every 40 seconds

Minimal Time to Explain … Let’s Work!

Start Light … Add weight as you can

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WOD

12:00 … Total

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

10 OH Lunge w/plate @25/35 & 45/55

10 Plate Sit-ups w/same

10 Pull-ups

150323 Monday

Main – CrossFit

Max Effort Monday !!! … What a way to start the week! … Strict Press x3

WARM-UP

20:00 … Total Time

08:00 … GPP

Skip from one thing to the next …

Chain Shoulder Raises

~ Front & Sides 10 each

~ Pause 1 second at top of move

Ring Rows x 10

GHD Sit-ups x 10

08:00 … Mobility Work

@17:00 … Burgener Warm-up

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STRENGTH

15:00 … Total

Strict Press (Overhead)

05:00 … Warm-up

15:00 … Work to a new 3 rep max

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Press (Work to a 3 rep max)

Front Press, Strict

WORK

10:00 … Total

Thrusters

On the 35 second mark

@ 100% (Press)

15 sets x 1 rep

SWEAT

10:00 … Total

2 Rounds … 1:00 each movement

1 Arm Chain Shoulders for reps

~Don’t forget the pause at top!

Sled Push for meters @25/45#

Slam Ball for reps

OHSQ @35/55 & 55/75#

Rest 2:00 between rounds

Keep running count per round

2 scores at end

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Metcon (2 Rounds for reps)

2 rounds

March 22nd

Main – CrossFit

Coach Hilary’s birthday WOD!

(No Measure)

3 rounds

10 GHDs

10 back extensions

60 yd run

SKILL

get ready for the WOD …

Metcon (Time)

“Hilary’s Birthday WOD”

Teams of 2

3 rounds of ….

23 HSPUs

23 Deadlifts (135/95)

23 Burpees

23 GHD sit ups

23 pistols

23 power cleans (135/95)

23 t2b