CrossFit Workouts
May 22, 2013:
Skills: Take 15 minutes and work on your weaknesses
Amrap in 15 minutes:
4 - Turkish Get Ups, 2R/2L
8 - Kb Cleans, R/L
12 - Kb Slingshots, R/L
16 - Kb Overhead Situps
20M - Death by 10M
May 21, 2013: DB Press, Renegade Rows, Box Jump Overs, Run
A. DB Press, 3 sets @ 12 reps
B. 10-9-8-7-6-5-4-3-2-1
Renegade Rows w/pushup, R/L=1
Box Jump Overs, 24/20"
200M run after odd rounds
May 20, 2013: Clean, OHS, Pullups, DU
Strength: Cleans, 5@65%, 5@ 75%, max @85%
then:
21-15-9
Overhead Squats, 95/65#
Pull-ups
- complete 20 double-unders between each round
May 19, 2013: OPEN GYM FROM 11AM-12PM
(Open gym: There are no coaches available, you are working out on your own)
"HELEN"
3 ROUNDS OF:
400M RUN
21 - KB SWINGS
12 - PULLUPS
May 18, 2013: SpongeWOD Pukie Pants
For time:
30 - hang power cleans, 115/75#
5 - toes 2 bar
30 - front squats
10 - toes 2 bar
30 - push press
15 - toes 2 bar
30 - lunges, R/L=1 rep
May 17, 2013: BP, Rows, Dips, Chins, Snatch, Burps, Run
A1. Bench Press, 3 x 10
B1. 1 Arm Rows, 3 x 10 R/L
B2. Dips, 3 x 10
C1. 3 Rounds for time:
10 x Chinups
10 x Burpees
20 x Kb Snatches, 10R/10L
400M Run
May 16, 2013: Push Press, Planks, Heavy KBS, Thrusters
Strength:
Push Press, build to 5@65%, 5@75%, max reps @ 85%
rest 60 seconds
Plank from rings 60-90 seconds
rest 60 seconds
5 rounds against a 60 second running clock of:
10 - Heavy kettlebell swings
max rep barbell thrusters
rest 60 seconds between sets
Score is max # of thrusters completed in workout
May 15, 2013: "SLAM PIT"
Static Pullups x 15
double unders x 25
push-ups x 20
double unders x 25
ball slams x 20
double unders x 25
Static Pullups x 10
double unders x 25
push-ups x 20
double unders x 25
ball slams x 20
double unders x 25
Static Pullups x 5
May 14, 2013: Front Squat, Row, Wall Ball, Toes 2 Bar
Strength: Front Squat, build up to 5@65%, 5@75%, max reps @ 85%
2 Rounds of:
500M Row
30 - Wall Ball, 14/20#
20 - Toes 2 Bar
rest 4-5 minutes between sets
May 13, 2013: Deadlift, Bench Press, Hang Power Snatch, Burpees
Strength:
Deadlift, 5 @ 65%, 5 @ 75%, max reps @85%
Bench Press, 5 @ 65%, 5 @ 75%, max reps @ 85%
Amrap in 12 minutes:
12 - Hang Power Snatch
12 - Burpees
May 11, 2013: "THE FAST AND PHINEAS"
1 Barbell, 2 People
Complete the following for time, without ever letting the Barbell touch the ground. One partner works, while the other holds the barbell in Front or Back Rack position.
Rx Loads are 115 / 75 (Scale as needed).
250 M ROW (1 person rows, the other holds BB)
50 Deadlifts
200 M BB Walk (both walk, may switch off carry BB)
50 Push Press
250 M ROW
50 Front Squat
200 M BB Walk
50 Pullups
250 M ROW
200 M BB Walk
FOR TIME. Scale Loads and reps as needed.
May 10, 2013: S2O, HR BURPS, BOX JUMPS
StrengtH: Coach's Choice
12 Min Ladder of:
3-6-9-12-15-etc…
Shoulder to Overhead, 65/95#
Hand Release Burpees
Box Jumps- alternating step downs 24/20
May 09, 2013: Slammers, Run, Swing, DU's, Situps, Row, Lunge
Slammers x 20
2 rounds of:
400M Run
K.B. swing x 25
Slammers x 15
2 rounds of:
Double Unders x 50
Butterfly Situps x 25
Slammers x 10
2 rounds of:
Row x 500m
Walking lunge x 25
May 08, 2013: Front Squat, "Grace"
Strength: Front Squat, build to a max
For time:
30 - Clean and Jerk, 95/135#
May 07, 2013: Rope Climb, Ring Dips, Swings, Prowler, HRPU
Skills: Rope Climb/Ring Dips
Amrap in 15 minutes:
15 minute AMRAP of:
15 - Kb Swings, 35/53#
50′ High Prowler Push 135/185# (weight including Prowler)
15 - Hand Release Push Ups
50′ Low Prowler Push 135/185# (weight including Prowler)
TUESDAY NIGHT TEAM TRAINING FOR REGIONALS....
May 06, 2013: Snatch, Clean, Wall Ball, Pullups
A. Snatch - Build to a max
B. Clean - Build to a max
3 Rounds of:
20 - Wall ball
10 - Chest 2 bar pullups
May 05, 2013: "CHELSEA"
"Chelsea"
EVERY MINUTE ON THE MINUTE PERFORM:
5 Pullups
10 Pushups
15 Squats
Set up before a clock, and every minute on the minute perform 5 pull-ups, 10 push-ups, and 15 squats. Can you continue for thirty minutes? Twenty minutes? How about 10? Post results to comments. If you fall behind the clock keep going for thirty minutes and see how many rounds you can complete.
May 04, 2013: "Klepto"
4 rounds for time of:
27 Box jumps, 24" box
20 Burpees
11 Squat cleans, 145 pounds
U.S. Air Force Major David "Klepto" L. Brodeur, 34, of Auburn, Massachusetts, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, Alaska, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire from an Afghan military trainee. He is survived by his wife Susie, daughter Elizabeth, and son David.
May 03, 2013: Deadlift, Chin Ups, Snatch, Slammers
Strength: Deadlift, find your 1RM
3 rounds for time of:
Chin up x 15
K.B. snatch x 10r
K.B. snatch x 10l
Slammers x 20
Skill Development:
“Cumulative Holds”
1:00 x Ring Support (w/ Turn-out and Hollow Body Position)
1:00 x L-sit/V-sit (from bottom of Chin-up Position emphasizing active shoulders throughout)
14-24 x Pistols (scaled for developmental emphasis)
May 02, 2013: Bench Press, "Bangarang"
Strength: Bench Press, find your 1RM
For time:
500m row
20 front squats @ 95/135#
40 KB Swings
20 front squat @ 95/135#
400M Run
20 HR Pushups
40 Knees 2 elbows
20 HR Pushups
500m row
May 01, 2013: TABATA TIMES.....
April 30, 2013: Press, Pullup, HPS, DU, Row
A1. Press, find your 1RM
B1. Pullups, find your 1RM weighted static pullup
For time:
30 - hang power snatches, 85/55#
100 - double unders
700m row
April 29, 2013: Back Squat, Cleans, Burpees
Strength: Find your 1RM back squat
10 minute ascending ladder of:
cleans, 95/135#
burpees
1 clean/1 burpee, 2 clean/2 burpees, 3/3, etc until 10 minutes is up. How many reps can you get to?
Extra credit:
On white board
April 28, 2013: GARAGE POWER ENDURANCE WOD
Did this workout this morning in garage....
"Louder Than 10"
11 rounds of:
5x Push-up +
10x Ball Slam @ 30#+
15x KB Swing @ 35# KB
Goal: Complete all 11 rounds in under 10 minutes. For every :15sec over 10 minutes there is a penalty after which is:
5x Front Squat @ 70% (172#) +
30 seconds AirDyne "ALL OUT"
I finished in 11:20 and earned 5 penalty rounds...I have a love/hate relationship with that AirDyne.
Coach S
Then:
Cool down … or fall down
April 27, 2013: KETTLEBELL STACKING
DYNAMIC WARM UP
AGILITY DRILS
STACKING IS A LOT LIKE LADDERS, BUT INSTEAD OF ADDING REPS OF THE SAME EXERCISE, YOU ADD ANOTHER EXERCISE.
KB SWING :30 SEC
REST :30 SEC
KB SWING :30SEC, KB SQUAT :30SEC
REST :30SEC
KB SWING :30SEC, KB SQUAT :30SEC, PUSHUPS :30SEC
REST :30SEC
KB SWING :30SEC, KB SQUAT :30SEC, PUSHUPS :30SEC, CLEAN & PRESS :30SEC PER ARM
REST :30SEC
KB SWING :30SEC, KB SQUAT :30SEC, PUSHUPS, :30SEC, CLEAN & PRESS :30SEC PER ARM, ONE ARM ROW :30SEC PER ARM
REST :30SEC
REST 1:00 AND REPEAT 2-3 TIMES
April 26, 2013: "Nancy"
Technique Review: Overhead Squat
5 rounds of: "Nancy"
400M Run
15 - Overhead Squats, 95/65#
April 25, 2013: Deadlift, Bench Press, Dips, HPC, Sq. Thrust BJ, Row, Situps
A. Deadlift @ 75% of 1RM, 3 reps x 6 sets
B. Bench Press @ 75% of 1RM 3 reps x 6 sets
15 minute amrap:
15 - ring dips, (scale box or parallete)
15 - hang power clean, 95/65#
15 - squat thrust box jumps
15 - calorie row
15 - situps
April 24, 2013: Run, Body Blaster, TGU, Renegade Rows
3 Rounds of:
400M Run
4 - Body blasters, (burpee +pullup + knee 2 elbow)
8 - TGU 25/35(4 per side)
16 - Renegade Rows 35/45# (total)
April 23, 2013: Thruster, KBS, RR, Goblet Squats, Shuttle Runs, Situps
Strength: Thruster, 5 x 3; rest 60 sec
+
5 rounds of:
30 sec kb swing
30 sec kb goblet squats
30 sec shuttle runs
30 sec kb situps
rest 2 minutes between rounds
April 22, 2013: Power Snatch, DU's, HRPU, Deadlifts
Strength: Power Snatch, build to a tough single in 5 attempts
For time:
100 - Double Unders
50 - Hand release push ups
35 - Deadlifts, 135/95#
50 - Hand release push ups
100 - Double unders
(scaled version)
100 singles
25 pushups
15 deadlifts
25 pushups
100 singles
