Thursday, July 28, 2016

Friday


Deadlifts - some nice PRs today - good work!

Barbell Bench press
Warmup then
Alternate
4 sets of 6 reps bench, add 5 to 20 pounds to last week
4 sets of 6 reps each side bent over dumbell row AHAP

4 rounds
400/300 meter row
30 hollow rocks
3-5 strict pull-ups 
Rest one minute

Wednesday, July 27, 2016

Thursday



Deadlift 5rm
Work up to a heavy set of five, at least five sets

2 rounds
30 box jumps
30 jumping pull-ups
30 kettlebell swings
30 push press (45/33)
30 back extensions
30 wall balls
30 burpees



Tuesday, July 26, 2016

Wednesday

Kim ready to press!

12 minute AMRAP 
One rope climb
3 e Turkish getups
12 DB overhead squats 6 e
200/300 meter row

EMOM 12
Hang Snatch 
Snatch

Then

Today's 1 rm snatch
Ideally a full deck squat snatch, but subs will be allowed.

Monday, July 25, 2016

Tuesday

Bear crawl as fast as possible...

Press 3 x 5 reps 
Add 1 to 10 pounds to last time
Split jerk 3 x 3 
You may work up to something challenging in the given time.

Chipper 
Row 1000 meters
50 barbell thrusters
40 toes to bar
30 ring rows



Sunday, July 24, 2016

Monday

Almost Paleo, totally delicious.  Rice is not too bad of a cheat (unless you happen to be sensitive) and a good source of simple carbs.


Back squats
3 sets of 5 
Add weight to last week

Tabata 
Alternate movements until you've done 8 sets of each
Abmat Sit-ups
Ring dips
Double unders or power jump singles (jump as high as a double under)





Thursday, July 21, 2016

Friday

Cluster!

Barbell Bench press
Warmup then
Alternate
4 sets of 8 reps, add 5 to 20 pounds to last week
4 sets of 8 Pendlay row (from the ground)

Partner AMRAP 20 - one works while the other rests
15 v-ups
10 deadlifts (185-155/125-105 pounds)
Bear crawl there and back



Wednesday, July 20, 2016

Thursday

Rowing!  Pacing and practice helped get some PRs.

EMOM 8
Hang clean
Clean 
(Not power cleans)

Squat clean thruster 
Today's heavy single

5 rounds
5 squat clean thrusters
7 bar over burpees
9 pull-ups 


Tuesday, July 19, 2016

Wednesday

Lovely evening rainbow

Warmup WOD with rope climbs!  Bring those long socks!

Fight Gone Bad 

We've done the task priority FGB recently, now it's time to do the benchmark WOD. 

3 rounds for total reps, one minute each station
20/14# wall ball to 10 feet
75/55# sumo deadlift highpull
20" box jump
75/55# push press
Row for calories



Monday, July 18, 2016

Tuesday

Heavy squats!

Press 3 x 5 reps 
Add 1 to 10 pounds to last time
Push jerk 3 x 3 

Five rounds row 1 min on, 1 min off 
1000 meter row

Monday

Teamwork!

Mini WOD warmup

Back squats
3 sets of 5 
Add weight to last week

"Cindy"
12 minute AMRAP
5 pull-ups 
10 push-ups 
15 air squats 

Thursday, July 14, 2016

Friday

Have a happy cat 

Practice kettlebell clean and jerk/push press/jerk

Barbell Bench press
Warmup then
Alternate
4 sets of 8 reps, add 5 to 20 pounds to last week
4 sets of 8 supine ring rows


AMRAP 15
Row 500 meters
8 L arm Kettlebell clean and jerk 
L Overhead KB walk
8 R arm kettlebell clean and jerk
R Overhead KB walk




Tuesday, July 12, 2016

Thursday

Paul did a great job with the handstand walk!  

Warm up with SDHP

Sumo deadlift - five sets up to a heavy 5
A bit heavier than last time.  

7 rounds or until cutoff
10 sumo deadlift highpulls
7/5 ring dips
20 sit-ups 

Wednesday

Maya is using the Rx'd 16 kg kettlebell now!  

Sumo Deadlift tomorrow 

This long one is from CrossFit.com, modified.
We will be scaling it.

For time:
135/85 weighted lunges, 20 steps

20 wall walks (or There and back handstand walk)

135/85 hang power cleans, 20 reps

20 box jumps, 30-inch box

20 handstand push-ups

135/85 front squats, 20 reps 




Monday, July 11, 2016

Tuesday

So many push-ups!

Press 3 x 5 reps 
Add 1 to 10 pounds to last time
Push press 3 x 5, same weight or lighter

AMRAP 10
6 pull-ups
6 box jumps
12 kettlebell swings




Sunday, July 10, 2016

Monday

Getting some running in. 

The CrossFit Games are coming up starting in the 19th!  They can be seen on ESPN, but the Masters, Teens, Teams, and highlight reels will be free to watch on YouTube - check out the CrossFit Games website and CrossFit's YouTube page.

Mini WOD warmup

Back squats
3 sets of 5 
Add weight to last week

Four rounds for reps, one minute each station
Cartwheels (yes)/rope climb
Hand release push ups
Toes to bar







Thursday, July 7, 2016

Friday

More strict pull-ups!  There is no cheeting this movement.

Barbell Bench press
Warmup then
Alternate
4 sets of 10 reps, add 5 to 20 pounds to last week
4 sets of 10 reps Pendlay row, add weight

5 rounds
7 Power clean and jerk 
Shuttle run 4 times there and back
Rest 60 seconds

Extra credit 
50 GHD sit-ups and 50 evil wheels


Wednesday, July 6, 2016

Thursday

Those were some really awesome and fun burpees... Now that they are all done!  

5 rounds
One minute on, one off
Row at 3/4 pressure or 75% effort

Kettlebell clean and jerk practice, so bring wrist wraps if you have them

15 minute AMRAP
10 hollow rocks
10 side pillar lifts, each side
4 strict pull-ups, strict chest to bar Rx+
30 double unders



Tuesday, July 5, 2016

Wednesday

Supine ring rows!

3 rounds, one minute each station for skills and warmup
Kipping or Kipping pull-up (Rx+ Chest to bar)
One dumbbell weighted walking lunges
Box jumps

"Death by..."
1st minute: one burpee
2nd minute: two kettlebell swings 
3rd minute: three burpees 
Etc until you are unable to finish the reps in time

Monday, July 4, 2016

Tuesday

Athletes marveling over the new training book, soon available for sale.

Mimi warmup WOD, then

Press 3 x 5 reps 
Add 1 to 10 pounds to last time

Athletes may back squat instead, 3 sets of 5

Tabata 
Slam balls over the shoulder or stone
Supine ring row
Row on the erg for calories