Wednesday October 1, 2014
CROSSFIT
Partner WOD
10 farmers carries (5 each) with heavy DB’s/KB’s, down and back gym
50 KB swings (25 each), 2pd/1.5pd
50 slamball partner sit ups (25 each), 35#/25#
50 reverse sit ups (25 each)
50 slamball partner sit ups (25 each), 35#/25#
50 KB swings (25 each), 2pd/1.5pd
10 farmers carries (5 each) with heavy DB’s/KB’s, down and back gym
-Farmers carries are done relay style
-Middle movements are done “I go, you go” style; break up the reps as you see fit
CROSSFIT LITE
Partner WOD
10 farmers carries (5 each) with heavy DB’s/KB’s, down and back gym
50 KB swings (25 each), 2pd/1.5pd
50 slamball partner sit ups (25 each), 35#/25#
50 reverse sit ups (25 each)
50 slamball partner sit ups (25 each), 35#/25#
50 KB swings (25 each), 2pd/1.5pd
10 farmers carries (5 each) with heavy DB’s/KB’s, down and back gym
-Farmers carries are done relay style
-Middle movements are done “I go, you go” style; break up the reps as you see fit
STRENGTH CLASS
Strength
1RM overhead squat
1RM bench press
1RM sumo-stance deadlift
Metcon
30 Back Squats 95/65
30 Dead Lifts 95/65
30 Push Ups
Thursday October 2, 2014
CROSSFIT
Strength
1RM front squat
Metcon
AMRAP in 8 minutes:
4 deadlifts, 135#/95#
4 front rack lunge steps, 135#/95#
CROSSFIT LITE
AMRAP in 18 minutes:
8 KB swings
8 goblet lunge steps
8 sit ups
OLY CLASS
Olympic Lifting:
Hang clean up to 75 %
Full Clean and Jerk up to Max
Jerk from Behind neck Max
Friday October 3, 2014
CROSSFIT
AMRAP in 20 mins:
5 Pendlay rows, 155#/105#
10 ring push ups
15 sit ups
Saturday October 4, 2014
CROSSFIT
“The Filthy 50″
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
*Compare to April 27, 2014
OLY CLASS
Olympic Lifting:
Overhead snatch Squat
Drop snatch
Snatch Progressions
Power snatch
Sunday October 5, 2014
CROSSFIT
Strength
1RM Bench Press
Metcon
30-20-10
Ring push ups
Pendlay rows, 95#65#
x3 Double unders
CROSSFIT LITE
CrossFit Lite
10-9-8-7-6-5-4-3-2-1
Burpees
Ring rows
x3 Double or x5 Single Unders
Monday October 6, 2014
CROSSFIT
EMOM for 20 minutes:
Odd, 3 snatches at 60% of 1RM
Even, 30 seconds of max reps double unders
CROSSFIT LITE
CrossFit Lite
EMOM for 20 minutes:
Odd, 10 KB swings
Even, 10 calorie row
STRENGTH CLASS
Strength
Back squat
1×10 at 60%
1×8 at 70%
1×6 at 75%
1×4 at 80%
Deadlift
1×5 at 60%
3×5 at 70%
Metcon
AMRAP in 9 minutes:
10 weighted step ups, 35#/25#
5 weighted pull ups 25#/15#
Tuesday October 7, 2014
CROSSFIT
Wendler Back Squat, Week 1
Use 90% of your 1RM
Set 1: 5 reps at 65%
Set 2: 5 reps at 75%
Set 3: 5+ reps at 85%
Metcon
3 rounds
2 minutes on/4 minutes rest
15 wallballs
Max box jumps in remaining time
CROSSFIT LITE
5 rounds
3 minutes on/1 minute off
10 wallballs
10 box jumps
10 sit ups
OLY CLASS
Olympic Lifting:
Snatch Blocking High/90/Full up to 75 %
Max Snatch off Blocks (knee height)
Wednesday October 8, 2014
CROSSFIT
AMRAP in 20 minutes:
200m run
7 STRICT pull ups
5 handstand push ups
*Compare to July 9, 2014
CROSSFIT LITE
AMRAP in 20 minutes:
200m run
7 pull ups
5 handstand push ups
STRENGTH CLASS
Shoulder press
1×10 at 60%
1×8 at 70%
1×6 at 75%
1×4 at 80%
Bench press
1×10 at 60%
1×8 at 70%
1×6 at 75%
1×4 at 80%
Metcon
EMOM for 20 minutes:
Odd, 10 Pendlay rows at 135#/95#
Even, 7 burpees
Thursday October 9, 2014
CROSSFIT
20 minutes to achieve your heaviest weight in the following complex:
1 hang snatch
1 OHS
2 lunge steps
Metcon
4 rounds:
200m run
15 kettlebell swings, 2pd/1.5pd
CROSSFIT LITE
4 rounds:
400m run
15 ball slams, 35#/25#
OLY CLASS
Max Clean of Blocks (knee height)
Max Jerk from the rack
Friday October 10, 2014
CROSSFIT
Strength
Wendler Push Jerk, Week 1
Use 90% of your 1RM
Set 1: 5 reps at 65%
Set 2: 5 reps at 75%
Set 3: 5+ reps at 85%
AMRAP in 12 minutes:
3 muscle ups
6 deadlifts, 225#/155#
Saturday October 11, 2014
CROSSFIT
2 rounds:
100 air squats
75 sit ups
50 ball slams
25 grasshoppers (each leg)
10 strict pull ups
OLY CLASS
Overhead snatch Squat
Drop snatch
Snatch Progressions
Power snatch
Clean progressions
Power cleans
Blocking high/middle/low
Jerks
Full clean and jerk
Sunday October 12, 2014
CROSSFIT
AMRAP in 18 minutes:
200m run
6 HSPU’s
6 box jumps, 30″/24″
CROSSFIT LITE
CrossFit Lite
AMRAP in 18 minutes:
200m run
6 box jumps, 24″/20″
12 push ups
Monday October 13, 2014
CROSSFIT
“Helen”
3 rounds:
400m run
21 kettlebell swings, 1.5pd/1pd
12 pull ups
CROSSFIT LITE
“Helen”
3 rounds:
400m run
21 kettlebell swings, 1.5pd/1pd
12 pull ups
STRENGTH CLASS
Back squat
1×10 at 60%
1×8 at 65%
1×8 at 70%
1×8 at 75%
Deadlift
1×5 at 60%
1×5 at 65%
2×5 at 70%
Metcon
Tabata bench press, 95#/65#
Tabata front squats, 95#/65#
Tabata GHD sit ups
Tuesday October 14, 2014
CROSSFIT
Strength
Wendler Back Squat, Week 2
Using 90% of your 1RM
3 reps at 70%
3 reps at 80%
3+ reps at 90%
then,
Focusing on quality
10 reps each arm:
1 Turkish get up
1 overhead squat
2 lunge steps
CROSSFIT LITE
10 each arm:
Turkish get ups
OLY CLASS
Snatch Progressions
Power snatch 85%
Max Overhead Snatch Squat
Wednesday October 15, 2014
CROSSFIT
Partner WOD
Partner carry (both), down and back length of gym
100 push ups, “I go/You go” style
400m run with sandbag (50#)
100 knees-to-elbows, “I go/You go” style
200m run with sandbag (50#)
100 Russian KB swings, 2pd/1.5pd, “I go/You go” style
Partner carry (both), down and back length of gym
*Compare to November 20, 2013
CROSSFIT LITE
Partner WOD
Partner carry (both), down and back length of gym
50 push ups, “I go/You go” style
400m run with slamball (35#/25#)
50 sit ups, “I go/You go” style
200m run with slamball (35#/25#)
50 Russian KB swings, (55#/35#), “I go/You go” style
Partner carry (both), down and back length of gym
STRENGTH CLASS
Shoulder press
1×10 at 60%
1×8 at 65%
1×8 at 70%
1×8 at 75%
Bench press
1×10 at 60%
1×8 at 65%
1×8 at 70%
1×8 at 75%
3 supersets:
10 weighted bar dips + 10 weighted strict pull ups
Metcon
Partner WOD
7 rounds each:
Partner carry (down and back)
10 push ups
Thursday October 16, 2014
CROSSFIT
EMOM for 16 minutes:
Odd, 3 cleans at 65% of 1RM
Even, 3 wall climbs
CROSSFIT LITE
EMOM for 20 minutes:
Odd, 3 deadlifts at ~60% of 1RM
Even, 10 dumbbell push presses
OLY CLASS
Full Clean plus Hang Clean 75%
75-100% Full clean and Jerk
Tuesday 21 October 2014:
Olympic Lifting:
Drop Snatch
Full Snatch to Max
Snatch Pulls 110%
Friday October 17, 2014
CROSSFIT
Strength
Wendler Push Jerk, Week 2
Using 90% of your 1RM
3 reps at 70%
3 reps at 80%
3+ reps at 90%
5 rounds:
10 chest-to-bar pull ups
15 push ups
20 sit ups
Saturday October 18, 2014
CROSSFIT
20 minutes to find your heaviest weight in the following complex:
1 hang clean
1 front squat
2 front rack lunge steps
Metcon
3 rounds
1 minute each station
Reps: sumo deadlift highpull, 95#/65#
Reps: box jumps, 24″/20″
Calories: row
Oxygen: rest
OLY CLASS
Overhead snatch Squat
Drop snatch
Snatch Progressions
Power snatch
Clean progressions
Power cleans
Blocking high/middle/low
Jerks
Full clean and jerk
Sunday October 19, 2014
CROSSFIT
Teams of 4
Complete in 20 minutes:
Timekeeper, 200m run
Station 2: Renegade rows, 35#/25# for reps
Station 3: Abmat sit ups (or GHD sit ups) for reps
Station 4: Rest for oxygen
*Originally done May 18, 2014
CROSSFIT LITE
Teams of 4
Complete in 20 minutes:
Timekeeper, 200m run
Station 2: Renegade rows, 35#/25# for reps
Station 3: Abmat sit ups (or GHD sit ups) for reps
Station 4: Rest for oxygen
*Originally done May 18, 2014
Monday October 20, 2014
CROSSFIT
Oly Speed
EMOM for 16 minutes:
Odd, 3 snatches at 65% of 1RM
Even, 10 toes-to-bars
CROSSFIT LITE
2000m row time trial
STRENGTH CLASS
Back squat
1×10 at 60%
1×8 at 65%
1×6 at 70%
1×6 at 75%
1×6 at 80%
Deadlift
1×5 at 60%
1×5 at 70%
2×5 at 75%
Split squats
3×10 each leg with barbell across back
Metcon
5 rounds:
10 push presses, 135#/95#
10 push jerks, 135#/95#
5 bar-facing burpees
Tuesday October 21, 2014
CROSSFIT
Strength
Wendler Back Squat, Week 3
Using 90% of your 1RM
Set 1: 5 reps at 75%
Set 2: 3 reps at 85%
Set 3: 1+ rep at 95%
Metcon
12 minutes to climb the following ladder:
2 thrusters
2 burpees
4 thrusters
4 burpees
6 thrusters
6 burpees
*thruster RX = 95#/65#
CROSSFIT LITE
12 minutes to climb the following ladder:
2 wallballs, 20#/14#
2 burpees
4 wallballs
4 burpees
6 wallballs
6 burpees
OLY CLASS
TBD
Wednesday October 22, 2014
CROSSFIT
10 minutes to accomplish the following:
20 C2B pull ups
40 push ups
20 toes-to-bars
40 box jumps
In remaining time, max reps ball slams (35#/25#)
CROSSFIT LITE
10 minutes to accomplish the following:
20 ring rows
40 push up
20 knees-to-elbows
40 step ups
In remaining time, max reps ball slams (35#/25#)
STRENGTH CLASS
Shoulder press
1×10 at 60%
1×8 at 65%
1×6 at 70%
1×6 at 75%
1×6 at 80%
Bench press
1×10 at 60%
1×8 at 65%
1×6 at 70%
1×6 at 75%
1×6 at 80%
3 supersets:
10 dumbbell rows+ 10 shoot-thrus
Metcon
AMRAP in 7 minutes:
burpee pull ups
Thursday October 23, 2014
CROSSFIT
Wendler Push Jerk, Week 3
Using 90% of your 1RM
Set 1: 5 reps at 75%
Set 2: 3 reps at 85%
Set 3: 1+ rep at 95%
Metcon
4 rounds
2 minutes on/4 minutes off
Maximum calorie row
CROSSFIT LITE
4 rounds
500m maximum effort row
*Rest = Work
OLY CLASS
Olympic Lifting:
Full Clean and 2 Jerks to 80%
Jerk from Rack 80-100%
Friday October 24, 2014
CROSSFIT
20 minutes to find your heaviest weight in the following complex:
1 snatch deadlift
1 snatch pull
Metcon
5 rounds:
3 muscle ups
15 wallballs, 20#/14#
Saturday October 25, 2014
CROSSFIT
Partner WOD
“I go, you go”
Goal: FASTEST team time
1000m row
750m row
500m row
250m row
OLY CLASS
Olympic Lifting:
Overhead snatch Squat
Drop snatch
Snatch Progressions
Power snatch
Sunday October 26, 2014
CROSSFIT
“Annie”
50-40-30-20-10
Double unders
Sit Ups
“Karen”
150 wallballs, 20#/14#
*Compare to November 30, 2013
CROSSFIT LITE
100-80-60-40-20
Single unders
50-40-30-20-10
Sit ups
Then,
“Karen”
150 wallballs, 20#/14#
Monday October 27, 2014
CROSSFIT
EMOM for 18 minutes:
Odd, 2 cleans at 70% of 1RM
Even, 10 single-arm dumbbell push presses (5/5)
CROSSFIT LITE
EMOM for 18 minutes:
Odd, 200m run
Even, 10 single-arm dumbbell push presses (5/5)
STRENGTH CLASS
Back squat
1×10 at 60%
1×8 at 70%
1×8 at 75%
1×8 at 80%
Deadlift
1×5 at 60%
1×5 at 65%
2×5 at 70%
3 sets:
Walking lunge length of room, down and back (bar on back)
Metcon
7 rounds:
10 tandem deadlifts, 305#/225#
10 partner slamball wallballs, 35#/25#
Tuesday October 28, 2014
CROSSFIT
1000m row
50 kb swings, 1.5pd/1pd
25 up-downs
CROSSFIT LITE
1000m row
50 kb swings, 1.5pd/1pd
25 up-downs
OLY CLASS
Snatch from Blocks Triples up 75%
Doubles up to 85%
Singles up to 100%
Snatch Deadlifts with 120% Max Snatch
Wednesday October 29, 2014
CROSSFIT
Gymnastic Strength
EMOM for 20 minutes:
Odd, HSPU’s (7/5/3)
Even, strict c2b/strict pull ups (7/5/3)
CROSSFIT LITE
EMOM for 20 minutes:
Odd, 10 ring push ups
Even, 5 strict pull ups
STRENGTH CLASS
Shoulder press
1×10 at 60%
1×8 at 70%
1×8 at 75%
1×8 at 80%
Bench press
1×10 at 60%
1×8 at 70%
1×8 at 75%
1×8 at 80%
3 supersets:
10 Pendlay rows + 10 weighted ring dips
Metcon
Climbing Death by Burpees
EMOM:
1 rope climb + 1 burpee
1 rope climb + 2 burpees
1 rope climb + 3 burpees
Thursday October 30, 2014
CROSSFIT
Oly Max Effort
Find your 1RM Clean
CROSSFIT LITE
2 rounds:
100 air squats
75 sit ups
50 ball slams
25 grasshoppers (each leg)
OLY CLASS
Clean from Blocks Triples up to 75%
Doubles up to 85%
Singles up to 100%
Clean Deadlift with 120% Max Clean
Friday October 31, 2014
CROSSFIT
400m run
then,
5 rounds:
5 front squats, 155#/105#
5 push jerks, 155#/105#
End with a 400m run