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Wednesday April 1, 2015
CROSSFIT
400m run
50 ball slams, 35#/25#
50 Abmat sit ups
400m run
40 ball slams
40 Abmat sit ups
400m run
30 ball slams
30 Abmat sit ups
400m run
20 ball slams
20 Abmat sit ups
400m run
10 ball slams
10 Abmat sit ups
CROSSFIT LITE
250m row
50 ball slams, 35#/25#
50 Abmat sit ups
200m run
40 ball slams
40 Abmat sit ups
250m row
30 ball slams
30 Abmat sit ups
200m run
20 ball slams
20 Abmat sit ups
250m row
10 ball slams
10 Abmat sit ups
STRENGTH CLASS
Strict Press 5 X 3
WOD
5 Rounds
5 Cleans 205/155
5 Bench Press 205/155
30 DU’s
Thursday April 2, 2015
CROSSFIT
EMOM for 20 minutes
Odd, 10 strict chest-to-bar pull ups
Even, 10 strict ring dips
CROSSFIT LITE
EMOM for 20 minutes
Odd, 10 strict ring rows (absolutely no inkling of a kip, feet on box if possible)
Even, 10 strict push ups (absolutely no worming)
OLY CLASS
Hang clean doubles up to 85%
Max jerk from Rack
Friday April 3, 2015
CROSSFIT
3 rounds:
6 full cleans, 185#/125#
12 box jumps, 30”/24”
18 calorie row
OLY CLASS
Power Snatch 85%
Power Clean and Power Jerk 85%
Clean Dead Lifts at 110% Max Clean
Saturday April 4, 2015
CROSSFIT
Max Effort Oly
1RM Snatch deadlift
Strength
Shoulder Press
3×5
- The goal is sets across at 87 to 90 percent of your 1RM
Metcon
AMRAP in 7 minutes
7 toes-to-bars
7 ring push ups
OLY CLASS
Full Snatch to first failure
Full Clean and Jerk to first Failure
Back Squat to Failure
Sunday April 5, 2015
CROSSFIT
3 rounds:
20 front rack lunge steps (10/10), 135#/95#
10 bench presses, 225#/155#
Finisher
6x200m sprints
CROSSFIT LITE
3 rounds:
20 goblet lunge steps (10/10), 35#/25#
20 push ups
20 ring rows
Finisher
Maximum effort 500m row
Monday April 6, 2015
CROSSFIT
“Fran”
21-15-9
Thrusters, 95#/65#
Pull ups
- Compare to September 15, 2014
CROSSFIT LITE
“Fran”
21-15-9
Thrusters, 95#/65#
Pull ups
- Compare to September 15, 2014
STRENGTH CLASS
1 rep max Front squat
WOD
4 Rounds
20 Cal Row
10 Deadlifts 55% 1RM
10 T2B
Tuesday April 7, 2015
CROSSFIT
Strength
Back squat
5×3
- Goal is sets across at 90 percent of your 1RM
Deadlift
3×3
- Goal is sets across at 90 percent of 1RM
Metcon
AMRAP in 7 minutes:
14 front rack step ups (7/7), 95#/65#
7 sumo deadlift high pulls, 95#/65#
- Height of the box for step ups is up to the athlete; a stable and upright torso must be maintained throughout
CROSSFIT LITE
AMRAP in 14 minutes:
14 goblet lunge steps (7/7), 35#/25#
14 kettlebell swings, 35#/25#
14 Abmat sit ups
OLY CLASS
5am
Hang snatch triples at 65%
Hang Clean and Jerk triples at 75%
7:30 pm
Snatch from Blocks to Max
Clean and Jerk from Blocks to 85%
Front Squat 3×3 at 110% Max Jerk
Wednesday April 8, 2015
CROSSFIT
AMRAP in 20 minutes:
5 deficit handstand push ups
30 double unders
200m run
CROSSFIT LITE
AMRAP in 20 minutes:
5 strict ring dips
50 single unders
200m run
STRENGTH CLASS
Strict Press 1 Rep Max
“Heavy Grace”
Thursday April 9, 2015
CROSSFIT
5 rounds:
3 minute row for distance
3 snatches, 185#/125#
- 90 seconds of rest between rounds
- Use 80 to 85 percent of your 1RM snatch
CROSSFIT LITE
5 rounds:
3 minute row for distance
10 burpees
OLY CLASS
Power Snatch triples at 85%
Power Clean Triples at 85 %
Max Behind the neck Jerk from Rack
Friday April 10, 2015
CROSSFIT
5-4-3-2-1-2-3-4-5
Burpee muscle ups
Front squats, 185#/125#
- Use between 55 to 65 percent of your 1RM front squat
OLY CLASS
Snatch from Blocks to Max
Clean from Blocks to Max
Saturday April 11, 2015
CROSSFIT
Oly Max Effort
Find your heaviest weight in the following complex
1 snatch high pull + 1 full snatch
- Compare to September 29, 2014
Strength
Shoulder press
5×3
- Goal is sets across at 90 percent of your 1RM
Metcon
22-16-10
Renegade rows, 35#/25#
Kettlebell swings, 70#/55#
OLY CLASS
Full Snatch and Hang Snatch doubles to 85%
Full clean and hang clean and jerk to 85%
Clean Dead lift with 120% Max Clean
Sunday April 12, 2015
CROSSFIT
AMRAP in 30 minutes:
15 box jumps overs, 24”/20”
15 push ups
800m run
CROSSFIT LITE
AMRAP in 20 minutes:
10 box jumps, 24”/20”
10 push ups
400m run
Monday April 13, 2015
CROSSFIT
“Elizabeth”
21-15-9
cleans 135/95#
ring dips
CROSSFIT LITE
“Elizabeth”
21-15-9
cleans 135/95#
ring dips
STRENGTH CLASS
Back Squat 5X5 @ 80%
3 X 10 Lunges 135/95
WOD
18 Min Amrap
5 HSPU
5 Squat Cleans 155/85
10 Reverse Situps.
Tuesday April 14, 2015
CROSSFIT
Strength
Back squat
3×3
- Goal is sets across at 90 to 92 percent of your 1RM
Deadlift
3×3
- Goal is sets across at 90 to 92 percent of your 1RM
Metcon
2 minutes: max reps kettlebell swings, 55#/35#
2 minutes: max reps burpees
2 minutes: max reps goblet lunges, 55#/35#
CROSSFIT LITE
Tabata Intervals
8 rounds of 20 seconds on/10 seconds rest for each movement:
Air squats
Sit ups
Push ups
Ring rows
OLY CLASS
5am
Hang snatch triples to 75%
Full Clean and Jerk to Max
7:30pm
Full snatch to Max
Max Overhead squat
Wednesday April 15, 2015
CROSSFIT
3 rounds:
5 power cleans, 225#/155#
50 double unders
- Use 80 to 85 percent of your 1RM clean
CROSSFIT LITE
3 rounds:
15 kettlebell swings, 55#/35#
30 calorie row
STRENGTH CLASS
Bench Press 1 RM Max
Death by cleans % 55 1 RM Max
Thursday April 16, 2015
CROSSFIT
6 rounds:
5 push presses, 135#/95#
10 pistols (5/5)
200m run
- Use 55 to 65 percent of your 1RM push press; use an appropriate weight, NO JERKING Image may be NSFW.
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CROSSFIT LITE
6 rounds:
5 heavy bench presses
15 wallballs, 20#/14#
200m run
OLY CLASS
Full Clean and Jerk to Max
Back Squat to Max
Friday April 17, 2015
CROSSFIT
AMRAP in 20 minutes:
15 calorie row
15 Toes-to-bars
15 Ring push ups
OLY CLASS
Full Snatch to first failure
Full Clean and Jerk to first failure
Clean Dead lifts at 110% Max Clean
Saturday April 18, 2015
CROSSFIT
Oly Max Effort
Find your heaviest weight in the following complex
1 clean high pull + 1 full clean
Strength
Shoulder press
3×3
- Goal is sets across at 90 to 92 percent of your 1RM
Meatcon
30 bench presses, 225#/155#
30 strict chest-to-bar pull ups
30 calorie row
- Use 55 to 65 percent of 1RM bench press
OLY CLASS
Snatch doubles to 90%
Power Clean and Power Jerk to Max
Sunday April 19, 2015
CROSSFIT
8 minute ladder:
2 sumo deadlift high pulls, 75#/55#
2 burpee box jumps, 24”/20”
4 sumo deadlift high pulls
4 burpee box jumps
6 sumo deadlift high pulls
6 burpee box jumps
etc.
rest 3 minutes
8 minute ladder:
2 handstand push ups
20-second plank hold
4 handstand push ups
20-second plank hold
6 handstand push ups
20-second plank hold
etc.
CROSSFIT LITE
8 minute ladder:
2 ball slams, 35#/25#
2 burpee box jumps, 24”/20”
4 ball slams
4 burpee box jumps
6 ball slams
6 burpee box jumps
etc.
rest 3 minutes
8 minute ladder:
2 dips
20-second plank hold
4 dips
20-second plank hold
6 dips
20-second plank hold
etc.
Monday April 20, 2015
CROSSFIT
“Isabel”
30 snatches, 135#/95#
- Compare to September 8, 2014
CROSSFIT LITE
“Cindy”
AMRAP in 20 minutes:
5 pull ups
10 push ups
15 air squats
- Compare to September 3, 2014
STRENGTH CLASS
Back Squat 3 Rep Max
WOD
10 Min Amrap
Box Jumps
Deadlifts 205/155
2.4.6.8.10….
Tuesday April 21, 2015
CROSSFIT
Strength
Back squat
3×3
- Goal is sets across at 92 to 95 percent of your 1RM
Deadlift
3×3
- Goal is sets across at 92 to 95 percent of your 1RM
Metcon
8 minute ladder:
2 full cleans, 135#/95#
2 bar hopping burpees
4 full cleans
4 bar hopping burpees
6 full cleans
6 bar hopping burpees
etc.
OLY CLASS
5am:
Hang snatch triples at 75%
Hang clean triples at 75%
Max Push Press
7:30pm:
Snatch from Blocks to 90% doubles
Clean from Blocks to 90% doubles
Jerk from rack 90% doubles
Wednesday April 22, 2015
CROSSFIT
3 rounds:
400m run
Max reps in 2 minutes: push ups
Max reps in 2 minutes: ring rows
Max reps in 2 minutes: ball slams, 35#/25#
CROSSFIT LITE
4 rounds:
200m run
Max reps in 2 minutes: push ups
Max reps in 2 minutes: ring rows
Max reps in 2 minutes: ball slams, 35#/25#
STRENGTH CLASS
Strict Press 4X5 @ 80 %
Bench 5X5 @ 80 %
100 KB swings for time Blue/Green 8 min cap.
Thursday April 23, 2015
CROSSFIT
500m row
30 Abmat sit ups
30 push jerks, 155#/105#
30 Abmat sit ups
500m row
- Use 55 to 65 percent of your 1RM snatch
CROSSFIT LITE
500m row
30 Abmat sit ups
30 kettlebell swings, 70#/55#
30 Abmat sit ups
500m row
OLY CLASS
Hang Snatch triples at 80%
Hang clean triples at 80%
Jerk from Rack triples at 80%
Friday April 24, 2015
CROSSFIT
3 rounds:
50 Double unders
25 Kettlebell swings, 70#/55#
15 Box jump overs, 24”/20”
Immediately followed by 9 minutes to determine 1RM bench press
OLY CLASS
Full snatch hang snatch combo to 80%
Full Snatch to Max
Power clean and Power Jerk to 80%
Saturday April 25, 2015
CROSSFIT
Oly Max Effort
Find your heaviest snatch pull
Strength
Shoulder press
3×3
- Goal is sets across at 92 to 95 percent of your 1RM
Meatcon
50 calorie row
40 push ups
30 chest-to-bar pull ups
Immediately followed by 7 minutes to determine 5-rep max Pendlay row
OLY CLASS
Full Clean and Jerk to Max
Max Front Squat
Sunday April 26, 2015
CROSSFIT
EMOM for 30 minutes:
- 100m run
- 10 back rack lunge steps (5/5), 135#/95
- 10 shoot-throughs (no push up or dip in between)
CROSSFIT LITE
EMOM for 20 minutes:
- 200m run
- 20 goblet lunge steps (10/10), 55#/35#
Monday April 27, 2015
CROSSFIT
“Grace”
30 clean and jerks, 135#/95#
- Use between 55 to 65 percent of your 1RM clean and jerk
CROSSFIT LITE
“Helen”
3 rounds:
400m run
21 kettlebell swings, 55#/35#
12 pull ups
- Compare to October 13, 2014
STRENGTH CLASS
Back Squat 3X7 @ 70 %
Stiff leg Deadlift 3X10
Wod
15 Min Complex
1 Power clean + 1 push jerk + 1 squat clean + 1 split jerk
Tuesday April 28, 2015
CROSSFIT
Strength
Back squat
3×3
- Goal is sets across at 95 percent of your 1RM
Deadlift
3×3
- Goal is sets across at 95 percent of your 1RM
Metcon
AMRAP in 7 minutes:
14 calorie row
14 front rack lunges (7/7), 115#/75#
CROSSFIT LITE
21-15-9
Back squats, 135#/95#
Deadlifts, 135#/95#
200m run
OLY CLASS
5am:
Full Snatch to 95%
Full clean and Jerk to 95%
Front Squat 3×3 at 100 max clean
7:30pm
Hang snatch triples at 80%
Hang Clean and Jerk at 80%
Jerk from rack to 100%
Wednesday April 29, 2015
CROSSFIT
“Nicole”
AMRAP in 20 minutes
400 m run
Max unbroken pull ups
-compare to June 25, 2014
CROSSFIT LITE
AMRAP in 15 minutes:
5 pull ups
10 burpees
50 single unders
STRENGTH CLASS
Strict Press 4X8 @ 70%
Chinese Snatch Pull 5X5
WOD
Chipper 20 Min cap
70 DU’s
60 Situps
50 Pushups
40 Ball Slams
30 Ring dips
20 Pull ups
10 HSPU’s
2 min plank Hold.
Thursday April 30, 2015
CROSSFIT
30 renegade manmakers, 35#/25#
- Compare to February 14, 2015
Finisher
Death by 10 Meters
CROSSFIT LITE
30 renegade rows
Finisher,
Death by 10 Meters
OLY CLASS
Full Snatch to first failure
Overhead Squat to Max