Sunday, May 31, 2015

Monday



Dig into this training. We will be testing a little later this month!

10,9,8...1
Russian kettlebells swings AHAP
Dips
Box jumps

Deadlift 3x3 - add weight
Press 2 reps x 5 sets - add weight

Thursday, May 28, 2015

Friday


5 minute AMRAP, 1 min rest - 4,1 - 3,1 - 2,1
3 deadlifts (275,185)
6 burpees
6 vertical jumps (Max height jump catch)
6 each side db power snatch

Bench 3x5 add weight
Pendlay row 3x15 add weight

Wednesday, May 27, 2015

Thursday

Close up that number is 1608.  Very nice, Ben.

50 push-ups
3 shuttle runs there and back
40
4
30
5
20 push-ups 
6 shuttle runs there and back
*Scale push-ups if needed

Front squats 3x3 

Tuesday, May 26, 2015

Wednesday

Hmmmm

This lovely gem is from the main site CrossFit.com.
1 minute of pull-ups
1 minute of rowing
1 minute of pull-ups
2 minutes of rowing
1 minute of pull-ups
3 minutes of rowing
1 minute of pull-ups
Score calories and reps

EMOM 12
Odd  - 3 clean and jerks at 70% 1 rm
Even -10 lateral jumps over the bar

Monday, May 25, 2015

Tuesday



Paleo diet better than ADA diet for type 2
Just a reminder, if you've been overdoing the partying and are looking for some sensible dietary advice, you could do worse than to follow this simple guide: CrossFit journal article 21.

AMRAP 15
3 cleans
6 box jumps 30/24
9 hollow rocks
12 grasshoppers

Share the new boxes! Whoo!

Superset
  Deadlift 3 x 3
  Press    2 x 5 sets

Thursday, May 21, 2015

Friday

More teamwork!  Redbeard and Matthew

Remember this thing?  Here is your chance to try it again.  Prep everything before you start.

WORKOUT 15.1

Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)

Immediately, with a continuously running clock

WORKOUT 15.1a

1-rep-max clean and jerk
6-minute time cap


Bench press 3x5reps

Pendley row 3x15reps


Wednesday, May 20, 2015

Thursday

Ana - AMNAP 

3 rounds for warmup 
7 headstands with slow descent 
2 backward rolls
7 wall balls

AmRap 10 minutes
5 strict pull-ups 
5 parellette push-ups 
5 tire flips
5 Kb or db snatch 20/16 kg each side

Front Squat 3x3
If time practice squat clean and jerk


Tuesday, May 19, 2015

Wednesday




Skillzz!!!

3 rounds NOT FOR TIME
5 reverse wall walk-ups
10 deck squats AKA ninja roll commonly called a reverse burpee - demo
   *optional 8 inverted burpees or ninja roll to handstand instead of both - demo
60 second pillar hold AKA plank

OTM for 12 minutes:
Odd 7 power cleans at 155/105
Even 7 dips

For Time:
500 m row
50 kettlebell swings American and AHAP
100 double unders
500 m row
**partitions swings and DU’s as needed

Any time remaining can be used to work on squat cleans or split jerks

Monday, May 18, 2015

Tuesday

Will

Warm up, 5 rounds or until time's up
10 jerks with PVC stick, each side
3 cartwheels each side
10 side to side jumps
30 sec side plank, each side

EMOM 15
3 back squats at 70-80% of most recent 1 rm
3 Burpees 
See Tues April 28th

Split Jerk, 3x3 at same weight

Sunday, May 17, 2015

Monday

The big 70 pound kettlebell!

Warm up

Ten rounds
1 minute row - each time switch SPM 
  30, 26, 22, 20, 16, 16, 20, 24, 28, 30
Score calories and compare to May 7

Then

Superset
Deadlift
 - heavier than last week, but don't increase more than 5%
3x3 after warm ups

Press 3x3
  - add weight from last week

Thursday, May 14, 2015

Friday





5 rounds
20 abmat sit-ups 
20/15 push-ups
10 kettlebell swings Russian AHAP

Bench 3x5
Pendlay row 3x15
Each a bit heavier
Optional curls and evil wheels!

Tuesday, May 12, 2015

Thursday




3 rounds 
1 minute Double unders
Rest 1 minute

5 rounds
5 hang power snatch plus 2 overhead squats
10 ring rows
300/200 meter row

Push Jerk 3 rm

Wednesday

Lynn and Ali

21-15-9
Pull-ups 
Toes to bar or knees to elbows
Goblet squat (24 kg/20 kg)

Power Clean 3 rm

Tuesday




AMRAP 15
Bear crawl one way
3 Power clean 135/85
6 dips
9 box jumps 24/20

Front squat 3x3
Optional make up Deadlift and press 3x3



Sunday, May 10, 2015

Monday


Ten rounds for time
4 shuttle runs there and back
7 Overhead squats 95/65
Rest 1 minute

We did overhead squats last week, this time the reps are much more so you'll have to use a lighter weight.  (Maybe even the PVC pipe.)This WOD requires finesse and control at a high heart rate - just what we've been working on when we lift after the WODs.

Then

Superset
Deadlift
 - heavier than last week, but don't increase more than 5%
3x3 after warm ups

Press 3x3
  - add weight from last week

Thursday, May 7, 2015

Friday

Buzz flipping the big tire!

EMOM 
Complete 5 burpees and 
max reps thrusters until you complete 50 thrusters.

Start with burpees every minute. Rx 115/85.  Rx+ 135/95. Score time.

Scale with 3 burpees EMOM or scale weight.

Then

Bench 3x5
Pendlay row 3x15
Work up to a substantial weight

Optional curls and pull-ups!


Wednesday, May 6, 2015

Thursday

Teamwork!

Five rounds 
2 minutes row - each time switch SPM 
  30, 26, 22, 20, 16
1 min rest 
Score calories and compare to last Wednesday.  

EMOM 15
3 overhead squat at 70-80% of most recent 1 rm
3 toes to bar

Clean 3 rm


Tuesday, May 5, 2015

Wednesday

Kristie, making another PR

Warm up, 5 rounds or until time's up
10 jerks with PVC stick
2 cartwheels each side
10 side to side jumps
45 sec plank

4 rounds, AMRAP 1 min each station
Dips 
Strict pull-ups 
Tire flips
Double-unders 
Rest 
Score reps

Jerk, 3x3 at same weight

Monday, May 4, 2015

Tuesday


5 rounds for time of:
15 kettlebell swings, 2/1.5 pood
15 deficit push-ups
Row 500/400 meters

Cut off in time to do:
3x3 Front Squats


Sunday, May 3, 2015

Monday

Um?  Dinner is ready at Sakura.  Delicious!

Tabata for warm up 
Burpees
Sit-ups
Double unders
Handstand kick-ups 

Complete 50 pull-ups
Buy-in and OTM 5 slamballs 50/30
This should look somewhat familiar...  The faster you get the pull-ups done the fewer slamballs you have to do.

Then

Superset
Deadlift
 - heavier than last week, but don't increase more than 5%
3x3 after warm ups

Press 3x5
  - add weight from last week