Saturday 150228

For Time:
63 KB Swings (men 55lbs/women 35lbs)
36 Burpees
Run 400
42 KB Swings
24 Burpees
Run 400
21 KB Swings
12 Burpees
Run 400

Friday 150227

Last Franruary Franday
15-12-9 reps for time of:
Thrusters(men 95lbs/women 65lbs)
Pull-ups
Rest 5 minutes
12-9-6 reps for time of:
Thrusters(men 95lbs/women 65lbs)
Pull-ups
Rest 5 minutes
9-6-3 reps for time of:
Thrusters(men 95lbs/women 65lbs)
Pull-ups

Thursday 150226

Hang Power Clean + Front Squat
5 x 3 reps @70-85% (2 second pause at the knee on hang cleans)
Mid Hang Clean Pull
5 x 3 rep @ 85% (Get tall. Ankles, Knees and hips open at the top)
Clean Dead-lift
4 x 5 reps @ 100%

Wednesday 150225

Three rounds for max reps at each station of:
1 minute Row for Calories
1 minute Dumbbell Push Press(men 35lbs/women 20lbs)
1 minute Box Jump(men 24 inch/women 20 inch)
1 minute Squats
1 minute Burpees
Rest 3 minutes between rounds

Tuesday 150224

Dead-lift
5 reps @ 75%,80%,85%
Shoulder Press
5 reps @ 75%,80%,85%
Back Squat
5 reps @75%,80%,85%

Monday 150223

Strength:
Hang Power Snatch + 2 Overhead Squats
5 reps @70%
3 reps @75%
2 reps @ 80%
2 reps @ 85%
WOD:
For Time:
100 Double-unders
50 Air Squats
50 Double-unders
35 Air Squats
25 Double-unders
20 Air Squats

Sunday 150222

Olympic lifting. Mobility. Make up a missed WOD.

Saturday 150221

DT meets Brenton
5 Rounds For Time:
12 Dead-lifts
9 Hang Power Cleans
6 Push Jerks
(men use a 155lb barbell. Women us a 105lb barbell)
Bear Crawl 100 Feet
Standing Broad Jump 100 Feet
(Do 3 burpees after every 5 broad jumps)

Friday 150220

Fractured Fran
Five Rounds For Time:
9 Thrusters (men 95lbs/women 65lbs)
9 Pull-ups

Thursday 150219

Strength:
10 minutes to work up to a heavy Turkish Get-up with a Dumbbell. Left and right arms.
WOD:
21-18-15-12-9-6-3 rep rounds for time:
Russian KB Swing
KB Push-up (hands on the KB)
KB Goblet Squat
Sit-ups, legs straight, feet anchored by KB. (both hands touch the floor over head, and the KB handle)
(Men use a 55lb KB. Women use a 35lb KB

Wednesday 150218

WOD 1:
CrossFit Games Open 13.4
Complete as many rounds as possible in 7 minutes:
3 Clean & Jerk
3 Toes To Bar
6 Clean & Jerk
6 Toes To Bar
9 Clean & Jerk
9 Toes To Bar
12 Clean & Jerk
12 Toes To Bar
15 Clean & Jerk
15 Toes To Bar
18 Clean & Jerk
18 Toes To Bar
21 Clean & Jerk
21 Toes To Bar
Men use a 135lb barbell. Women us a 95lb barbell. Masters 55+: 115lbs for men, 65lbs for women.
WOD 2:
4 minute max calorie Row

Tuesday 150217

Strength:
Front Squats
5 x 3 reps @ 85% of 1RM
WOD:
Three Rounds For Time:
21 Box Jumps (men 24 inch/women 20 inch)
15 Hand Release Push-ups
9 Chest To Bar Pull-ups

Monday 150216

The 6a class for today is canceled.

Strength:
15 minutes to establish a 1 RM Bench Press
WOD:
Complete as many rounds as possible in 12 minutes:
3 Handstand Push-ups
10 Double-unders
6 Handstand Push-ups
20 Double-unders
9 Handstand Push-ups
30 Double-unders
12 Handstand Push-ups
40 Double-unders...
Continue increasing reps by 3 HSPUs and 10 DUs for the remainder of the 12 minutes.

Monday Feb 16 6a class

I am canceling the 6a class for Monday, February 16th.

Sunday 150215

Olympic lifting. Mobility. Make up a missed WOD.

Saturday 150214

For Time:
Run 1 Mile
Rest 5 minutes. Then,
For Time:
30 medicine-ball cleans
30 ring dips
30 medicine-ball cleans
30 chest-to-bar pull-ups
30 medicine-ball cleans
30 push-ups
30 medicine-ball cleans
Men use a 20lbs medicine ball. Women use a 14lb medicine ball.
Rest 5 minutes. Then,
For Time:
Row 1,000 Meters

Friday 150213

21 Thrusters (men 95lbs/women 65lbs)
21 Pull-ups
15 Thrusters (men115lbs/85lbs)
15 Chest To Bar Pull-ups
9 Thrusters (men 135lbs/women 105lbs)
9 Bar Muscle-ups

Thursday 150212

5 Rounds for time:
20 Meter Walking Lunge holding two bumper plates(men 2-25lb plates/women 2-15lb plates)
15 Clean & Jerk (men 115lbs/women 83lbs)
10 Lateral Burpee Over Barbell
One pair of bumper plates per athlete for walking lunges and clean & jerks.
Bumper plates must be held INSIDE THE HOLES with fingers in the middle in a farmer carry style (down at sides) on the walking lunges.

Wednesday 150211

Strength:
Dead-Lift
3 x 10 reps all @65%
WOD:
21-15-9 rep rounds for time:
Back Squat (men 155lbs/women 105lbs)
Toes To Bar

Tuesday 150210

5 rounds, each for time, of:
20 chest-to-bar pull-ups
30 wall-ball shots (men 20-lb. ball/women 14-lb ball)
40 push-ups
Rest precisely 3 minutes between each round.

Monday 150209

Strength:
Clean Dead-lift + Hang Power Clean + Front Squat
3 reps @ 75%, 80%
2 reps @ 85%, 90%
WOD:
"Tabata This"
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

Sunday 150208

Olympic lifting. Mobility. Make up a missed WOD.

Saturday 150207

"Linda"
For Time:
10-9-8-7-6-5-5-3-2-1
Dead-lift 1 1/2 x Body weight
Bench Press Body weight
Clean 3/4 Body weight

Friday 150206

"Fran"
For Time:
21-15-9 reps
Thrusters (men 95lbs/women 65lbs)
Pull-ups

Thursday 150205

Strength:
Snatch Dead-lift + Mid-Hang Snatch + Overhead Squat
4 reps @ 65%
3 reps @ 70%
3 reps @ 75%
2 reps @ 80%
WOD:
WORKOUT 12.1
Complete as many reps as possible in 7 minutes of:
Burpees

Wednesday 150204

Strength:
Dead-lift
5 reps @ 65%,70%,75%,80%,85% of 1RM
WOD:
20-16-12-8-4 reps
Dumbbell Ground To Overhead (alternating) (men 45lbs/women 25lbs)
4-8-12-16-20
Toes To Bar

Tuesday 150303

In 20 minutes complete as many rounds as possible.
5 Muscle-ups
15 Wall Balls (men 20 lbs/women 14lbs)
Run 200 Meters

Tuesday 150203

Strength:
Every minute on the minute for 12 minutes alternate between:
5 Hang Power Cleans
5 Front Squats
Men use a 155lb barbell. Women use a 105lb barbell
WOD:
10 minutes to complete as many rounds as possible:
Row 100 Meters
10 Lateral Jump Over The Rower Burpees

Monday 150202

Strength:
With a single barbell complete 10 sets for load of the following complex:
Shoulder Press, 1 rep
Push Press, 2 reps
Push Jerk, 3 reps
Increase weight on each set if possible.
WOD:
7 Minutes to complete as many rounds as possible:
20 Double-unders
10 Push-ups

Sunday 150201

Olympic lifting. Mobility. Make up a missed WOD.