Thursday, October 29, 2015

Friday

Some of the great jerks today:  Buzz did 185, Clarissa 115, and Ana 95.

Deadlift and Press super sets
3x3 
Last set is as many as possible 

5 rounds
9 thrusters (95/65)
9 pull-ups 

Wednesday, October 28, 2015

Thursday


Jerk day!

OTM 10
For practice and warmup 
2 Jerks - both sides, worst side first
2-4 reverse burpees 

Jerk 1,1,1,1,1
Today's best 

Tuesday, October 27, 2015

Wednesday

Heavy back squats!

Back squat 3x3+
Last set as many as posible

Tabata
Double-unders
Tire strikes
Plyo push-ups

Score total reps

Tuesday

Travis knocking out squats

Clean 
3, 3, 3, 3, 3

AmRap 12
3-5 bar muscle ups
10 lateral kettle bell swings
Bear crawl there and back






Sunday, October 25, 2015

Monday

Time for a hero WOD!
Read more about U.S. Army Capt. Andrew Pedersen-Keel here: https://www.crossfit.com/mt-archive2/009634.html#/comments

PK

5 rounds for time
225 pound back squats, 10 reps
275 pound deadlifts, 10 reps
400 meter sprint
Rest 2 minutes 

Extra credit: Press 3x3+

Clean on Tuesday, regular back squats on Wednesday!

Thursday, October 22, 2015

Friday

Fast feet!


5 rounds
3 jerks 185/135
12 air squats
24 sit-ups






Thursday

Front squat 3x3
Last set is an AMRep set
Add some weight, from 2 pounds up to 5%

Tabata-This-style Tabata - score only lowest round, add to get total score 
Toes to bar
Pull-ups
Ring dips

Tuesday, October 20, 2015

Wednesday

Chris learns how to snatch in OnRamp

Snatch drills and skills

OTM 10
2 snatch (split or squat)
3 box jumps

Monday, October 19, 2015

Tuesday

I
Katie gets under the bar!

Back squat 3x3
Add up to 5% from last week.  

AMRAP 10
3 cartwheels
5 ring push-ups 
7 lateral box jumps
10 mountain climbers (each side)




Sunday, October 18, 2015

Monday

Wow y'all check out this Paleo restaurant - such a nice treat to go to a place with grain-free pasta for the kids and six different kinds of hard cider!

3 rounds not for time
5 box jumps
10 Bulgarian split squats
15 banded good mornings
20 second L hold from bar

Clean skill work

6 rounds, add weight each round
6 squat cleans
6 burpees*

Compare to similar on 9/24

50 evil wheels


Tuesday, October 13, 2015

Wednesday -


Press and deadlift superset
3x3
Last set an AMRep set

AMRAP 10
10 RDLs
5 bar over burpees
5 squat clean to overhead
5/3 strict pull-ups 

Monday, October 12, 2015

Friday

Lifting up heavy things and setting them down! 


Something a little different today - experiment and work up to your heaviest 7 - your 7 rm.
Front squat 7-7-7-7-7

5 rounds
10 slam balls overhead 
5/3 dips

Thursday

Yah, move that heavy deadlift!


Snatch skill work 

Five rounds
225# deadlift, 10 reps
75# squat or split snatch, 10 reps
10 handstand push-ups
75# squat or split snatch, 10 reps

Scale appropriately - your deadlift should be up to but no more than 60% of your one rep max.  Especially if you trained heavy on Wednesday.

Don't know your current 1 rm?  We will be doing that fairly soon so keep training that deadlift!

Tuesday

Fully extended, one and a half poods  completely overhead

Jerk 
3,3,3,3,3
Heavy triples, work up

4 rounds, 40 sec on 20 seconds transition
Double unders
Push-ups 
DB renegade rows
DB thruster 




Sunday, October 11, 2015

Monday

Mark and Aaron working together to finish the partner workout!

Back squat
3x3
Make sure to add some weight; reps are going down!

Here is a nice classic benchmark WOD.
"Helen" 
3 rounds for time
Row 400 m
21 kettlebell swings, American (1 1/2 pood/1 pood)
12 pull-ups 

Monday, October 5, 2015

Friday

Andrew hits a heavy overhead squat

Skill time!  Coach's choice

Work up to 3x3 heavy cleans

Grace
30 reps
Ground to shoulder to overhead 

Thursday



Front squat 3x3
Last set is an AMRep

Three rounds, 1 min each station, for skill
Tire flip
Russian twist
Weighted Lunge
Kettlebell swing or KB snatch AHAP

Wednesday

Hanging out after a good workout

EMOM 10
one hang snatch, one snatch 
Then
Five minutes to find today's 1 rm

In six minutes do the following -

   2 rounds of:

   10 overhead squats (95 / 65 lb.)

   10 chest-to-bar pull-ups

   2 rounds of:

   12 overhead squats (95 / 65 lb.)

   12 chest-to-bar pull-ups

Etc, score total reps

Tuesday

Very nice split jerk!

Deadlift and Press super sets 
3x3
Make sure to add some weight this time! Your last set will be an AMRep set.

5 rounds
9 squat cleans 135/85
9 ring dips


Sunday, October 4, 2015

Monday

Partners get through a long row.  Interesting variety of strategies on Saturday!

OTM 10
Push press, power jerk, split jerk

Take a few minutes and find a heavy split jerk single.

3 rounds
15 wall balls
30 sit-ups
30 double unders/ 15 attempts 




Thursday, October 1, 2015

Friday

Getting under the bar!

Back squat 4x4

5 rounds for time
Rope climb
12 toes to bar
12 slam balls 50/30

*Sub beginner rope climbs or 6 pull-ups if needed