Saturday November 1, 2014
CROSSFIT
AMRAP in 18 minutes:
3 muscle ups
6 ball slams, 50#/35#
200m run
OLY CLASS
Workout TBD
Class is on, courtesy of Jon Bevacqua!
Sunday November 2, 2014
CROSSFIT
“Zimmerman”
AMRAP in 25 minutes:
11 chest-to-bar pull ups
2 deadlifts, 315#/205#
10 HSPU’s
U.S. Marine Corps First Lieutenant James R. Zimmerman, 25, of Aroostook, ME, assigned to 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, NC, died on November 2, 2010, while conducting combat operations in Helmand province, Afghanistan.
He is survived by his wife Lynel Winters, parents Tom and Jane, sister Megan, and brother Christian.
CROSSFIT LITE
AMRAP in 25 minutes:
10 ring rows
5 kettlebell swings, 1.5pd/1pd
10 push ups
Monday November 3, 2014
CROSSFIT
Strength
1RM back squat
Metcon
AMRAP in 7 minutes:
7 wallballs, 20#/14#
7 kb swings, 2pd/1.5pd
CROSSFIT LITE
AMRAP in 7 minutes:
1 shuttle sprint
7 box jumps, 24″/20″
rest 3 minutes
AMRAP in 7 minutes:
7 wallballs
7 burpees
STRENGTH CLASS
Back squat
1×8 at 65%
1×8 at 70%
1×6 at 80%
1×6 at 85%
Deadlift
1×5 at 60%
1×5 at 70%
1×5 at 75%
1×5 at 80%
Meatcon
21-15-9
Weighted box steps
Dumbbell rows
Tuesday November 4, 2014
CROSSFIT
EMOM for 18 minutes:
Odd, 2 snatches at 70% of 1RM
Even, 10 bar-hopping burpees
CROSSFIT LITE
EMOM for 18 minutes:
Odd, 1 bear crawl (down and back)
Even, 10 jumping squats
OLY CLASS
Drop Snatch
Power snatch / Hang Snatch doubles up to 75%
Power clean/ Hang Clean doubles up to 75%
Wednesday November 5, 2014
CROSSFIT
Partner Wednesday
Part 1
Cycle for 10 minutes:
Timekeeper, 15 box jumps 24″/20″
P2: Row for calories
rest for 3 minutes
Part 2
Cycle for 10 minutes:
Timekeeper, 15 balls slams 35#/25#
P2: Double unders for reps
CROSSFIT LITE
Partner Workouts
Part 1
Cycle for 10 minutes:
Timekeeper: 250m row
P2: ball slams for reps, 35#/25#
rest for 3 minutes
Part 2
Cycle for 10 minutes:
Timekeeper: 200m run
P2: Double unders for reps
STRENGTH CLASS
Shoulder press
1×8 at 65%
1×8 at 70%
1×6 at 80%
1×6 at 85%
Bench press
1×8 at 65%
1×8 at 70%
1×6 at 80%
1×6 at 85%
Meatcon
3 rounds for time
20 split leg squats (10 each leg)
10 strict C2B
Thursday November 6, 2014
CROSSFIT
Find your 1RM Snatch
Metcon
21 push presses, 95#/65#
200m run
15 push presses, 95#/65#
200m run
9 push presses, 95#/65
200m run
CROSSFIT LITE
Find your 1RM back squat
OLY CLASS
Power Clean to 75%
Full Clean to Max
Jerk from Rack to Max
Friday November 7, 2014
CROSSFIT
“Barbara”
5 rounds:
20 pull ups
30 pushups
40 sit ups
50 air squats
*Rest exactly 3 minutes between rounds
Saturday November 8, 2014
CROSSFIT
Strength
1RM Push Jerk
Metcon
AMRAP in 10 minutes:
10 renegade rows, 35#/25#
30 double unders
*Renegade row consists of 1 push up + 1 right arm row + 1 push up + 1 left arm row
OLY CLASS
Drop Snatch
Snatch Progressions
Snatch Blocking positions
Max Overhead Snatch grip Squat
Sunday November 9, 2014
CROSSFIT
“Wittman”
7 rounds:
15 kettlebell swings, 1.5pd/1pd
15 power cleans, 95#/65#
15 box jumps, 24″/20″
U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, MT, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, CO, was killed on February 13, 2010 , when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan.
He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.
CROSSFIT LITE
7 rounds:
7 burpees
7 knees-to-elbows
7 deadlifts, 155#/105#
Monday November 10, 2014
CROSSFIT
EMOM for 20 minutes:
Odd, 3 hang cleans at 60% of 1RM
Even, 7 ring dips
CROSSFIT LITE
EMOM for 20 minutes:
Odd, 150m row
Even, 10 wallballs (20#/14#)
STRENGTH CLASS
Back squat
1×10 at 60%
1×10 at 65%
1×8 at 70%
1×8 at 75%
Deadlift
1×5 at 60%
1×5 at 65%
2×5 at 70%
Meatcon
Max weight yoke walk
then,
AMRAP
Air Squats in 7:00
Tuesday November 11, 2014
CROSSFIT
30 double unders
20 lateral step-overs
10 shoulder-to-overhead, 95#/65#
30 double unders
20 lateral step-overs
10 shoulder-to-overhead, 135#/95#
30 double unders
20 lateral step-overs
10 shoulder-to-overhead, 155#/105#
30 double unders
20 lateral step overs
10 shoulder-to-overhead, 185#/125#
Compare to January 9, 2014
CROSSFIT LITE
4 rounds:
30 double unders
20 lateral bar hops
10 push presses, 95#/65#
OLY CLASS
Drop Snatch
Full Snatch to Max
Snatch Pulls 120%
Wednesday November 12, 2014
CROSSFIT
Partner Workout
Divide work as needed, only 1 person working at a time
1000m row
50 handstand push ups
100 wallballs, 20#/14#
50 handstand push ups
800m run
CROSSFIT LITE
Partner Workout
Divide work as needed, only person working at a time:
1000m row
50 ring push ups
200 sit ups
50 ring push ups
1000m row
STRENGTH CLASS
Shoulder press
1×10 at 60%
1×10 at 65%
1×8 at 70%
1×8 at 75%
Bench press
1×10 at 60%
1×10 at 65%
1×8 at 70%
1×8 at 75%
Meatcon
Max weight farmer’s carry
Max weighted plank hold
Thursday November 13, 2014
CROSSFIT
20 minutes to achieve your heaviest weight in the following complex:
Mid-shin to mid-thigh
Pause 3 seconds
Back to floor
Full clean
then,
AMRAP in 7 minutes:
7 pull ups
7 burpees
CROSSFIT LITE
CrossFit Lite
Find your 1RM deadlift
then,
AMRAP in 7 minutes:
7 pull ups
7 burpees
OLY CLASS
Full Clean and Jerk to 85%
Behind neck Jerk off rack to 95%
Clean Pulls 120%
Friday November 14, 2014
CROSSFIT
3 rounds:
20 goblet lunge steps, 1.5pd/1pd
15 reverse sit ups
10 overhead squats, 65% of 1RM
Saturday November 15, 2014
CROSSFIT
AMRAP in 18 minutes:
3 wall climbs
6 KB swings, 2pd/1.5pd
9 toes-to-bars
OLY CLASS
Drop Clean
Clean Pull Progressions
Power Clean Blocking positions
Push Press/Power Jerk
Jerk
Sunday November 16, 2014
CROSSFIT
“The Seven”
7 handstand push ups
7 thrusters, 135#/95#
7 knees-to-elbows
7 deadlifts, 245#/165#
7 burpees
7 kettlebell swings, 2pd/1.5pd
7 pull ups
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.
Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.
CROSSFIT LITE
7 rounds:
7 ring dips
7 thrusters, 95#/65#
7 knees-to-elbows
7 deadlifts, 95#/65#
7 burpees
7 kettlebell swings, 1.5pd/1pd
7 ring rows
Monday November 17, 2014
CROSSFIT
Strength
Wendler Shoulder Press, 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%
*If you don’t have a new 1RM, add 5 to 10 pounds to your old 1RM and work off of that number
Metcon
30-20-10
Floor rows, 35#/25#
Ring push ups
Ball slams, 50#/35#
CROSSFIT LITE
30-20-10
Floor rows, 35#/25#
Ring push ups
Ball slams, 35#/25#
STRENGTH CLASS
Back squat
1×8 at 65%
1×8 at 70%
1×6 at 80%
1×6 at 85%
Deadlift
1×5 at 70%
1×5 at 75%
1×5 at 80%
1×5 at 85%
Meatcon
9-7-5-3
Snatches 65%
Strict ring dips
Tuesday November 18, 2014
CROSSFIT
EMOM for 20 minutes:
Odd, 3 hang snatches at 60% of 1RM
Even, 10 reverse sit ups
CROSSFIT LITE
EMOM for 20 minutes:
Odd, 3 heavy front squats
Even, 10 knees-to-elbows
OLY CLASS
Snatch off Blocks to Max
Snatch Pause and hold Above/Below knee
Behind the neck Snatch Grip Press
Wednesday November 19, 2014
CROSSFIT
Partner WOD:
“I go, you go”
Reps as a team:
100 front squats, 95#/65#
100 sumo deadlift high pulls, 95#/65#
100 front rack lunge steps, 95#/65#
1000m row
CROSSFIT LITE
Partner WOD
Only 1 person working at a time
Reps as a team:
100 deadlifts, 135#/95#
100 front rack lunge steps, 95#/65#
100 push presses, 95#/65#
1000m row
STRENGTH CLASS
Bench press
1×8 at 65%
1×8 at 70%
1×6 at 80%
1×6 at 85%
Shoulder press
1×8 at 65%
1×8 at 70%
1×6 at 80%
1×6 at 85%
Meatcon
Dumbbell Bull in the Ring
Then,
AMRAP 4:00 toes 2 bar
Thursday November 20, 2014
CROSSFIT
10-9-8-7-6-5-4-3-2-1
Box jumps, 24″/20″
1-1-2-2-3-3-4-4-5-5
Muscle ups
CROSSFIT LITE
10-9-8-7-6-5-4-3-2-1
Box jumps, 24″/20″
Pull ups
Dips
OLY CLASS
Clean off blocks to Max
Clean Pause and Hold Above/Below kne
Behind neck max push press
Friday November 21, 2014
CROSSFIT
20 minutes to achieve your heaviest weight in the following complex:
Mid-shin to mid-thigh
Pause 3 seconds
Back to floor
Full snatch
then,
8 minutes to ascend the following ladder:
2 dumbbell/kettlebell thrusters
2 chest-to-bar pull ups
4 dumbbell/kettlebell thrusters
4 chest-to-bar pull ups
6 dumbbell/kettlebell thrusters
6 chest-to-bar pull ups
*RX = 35#/25#
Saturday November 22, 2014
CROSSFIT
Teams of 2
“I go, you go”
1000m row
200 reverse sit ups + burpee to target
1000m row
*Compare to February 2, 2014
OLY CLASS
Power snatch to 75%
Full Snatch to 90%
Power Clean to 75%
Clean and Jerk to 90%
Sunday November 23, 2014
CROSSFIT
100 double unders
50 Pendlay rows, 115#/75#
50 ring dips
100 double unders
CROSSFIT LITE
100 double unders
50 ring rows
50 dips
50 ring rows
50 push ups
100 double unders
Monday November 24, 2014
CROSSFIT
EMOM for 16 minutes:
Odd, 3 hang cleans at 65% of 1RM
Even, 8 burpee box jumps (24″/20″)
CROSSFIT LITE
EMOM for 16 minutes:
Odd, 5 bench presses
Even, 8 burpee box jumps, 24″/20″
STRENGTH CLASS
Back squat
1×8 at 65%
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%
Meatcon
240m Overhead Lunge
then,
Tabata Abs
Tuesday November 25, 2014
CROSSFIT
Strength
Wendler Shoulder Press, Week 2
Using 90% of your 1RM
3 reps at 70%
3 reps at 80%
3+ reps at 90%
Skill Work
Find your heaviest Turkish get up
CROSSFIT LITE
Find your heaviest Turkish get up
OLY CLASS
Power snatch Block at 90/ into full Squat up to 75%
Power Clean block at 90 into full squat up to 75 %
Max Push Press
Wednesday November 26, 2014
CROSSFIT
Partner Workout
“I go, you go”
10 bear crawls (5 apiece)
50 chest-to-bar pull ups
100 wallballs 20#/14#
50 chest-to-bar pull ups
10 bear crawls (5 apiece)
CROSSFIT LITE
Partner Workout
Only one person working at a time:
10 bear crawls (5 apiece)
50 pull ups
100 back squats, 95#/65#
50 pull ups
10 bear crawls (5 apiece)
STRENGTH CLASS
Shoulder press
1×8 at 65%
1×8 at 70%
1×8 at 75%
1×8 at 80%
Bench press
1×8 at 65%
1×8 at 70%
1×8 at 75%
1×8 at 80%
Meatcon
THE BURDEN RUN
Thursday November 27, 2014
CLOSED FOR THANKSGIVING
Friday November 28, 2014
CROSSFIT
“Rahoi”
AMRAP in 12 minutes:
12 box jumps, 24″/20″
6 thrusters, 95#/65#
6 bar-facing burpees
U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, WI, assigned to the Hostage Rescue Team, based in Quantico, VA, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, VA.
He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.
Saturday November 29, 2014
CROSSFIT
“Diane”
21-15-9
Deadlifts, 225#/155#
HSPU’s
OLY CLASS
Snatch pulling progressions
Power Snatch
Clean pulling progressions
Power Clean
Jerk off the Rack
Sunday November 30, 2014
CROSSFIT
Strength
Wendler Shoulder Press, Week 3
Using 90% of your 1RM
5 reps at 75%
3 reps at 85%
1+ rep at 95%
Skill Work
Muscle up practice
-or-
30 muscle ups for time
CROSSFIT LITE
Skill
The kipping pull up
Metcon
Wallball Fran
21-15-9
Wallballs, 20#/14#
Pull ups