Wednesday 11-27-13

Strength:
4 sets
A1) 5 Negative Pull-ups (6 sec count)
A2) 45 sec Plank Hold

WOD: “The Chief”
5 rounds of 3 min AMRAP
3 Power Cleans (135/95)
6 Push-ups
9 Air Squats
1 min rest

Tuesday 11-26-13

Strength:
Back Squat
Spend 15 mins looking for a heavy double

WOD:
Row 500m

then

21 Box Jumps (24/20)
42 Air squats
15 Box jumps
30 Air squats
9 Box Jumps
18 Air squats

then

9 Push press (100/70)
18 Double unders
15 Push press
30 Double unders
21 Push press
45 Double unders

then

Row 500m

Coach Bryan Poland

Slate Crossfit is expanding it’s coaching staff! I am pleased to announce that Bryan Poland is now Slate’s newest coach. He has been a solid member of the gym since day one. He brings an impressive resume of athletic experience as well as solid knowledge in both Crossfit methodology and Olympic Weightlifting technique.

I am confident that Bryan will be a fantastic addition to our staff. A calm demeanor makes his a wealth of kindness and knowledge accessible to everyone. If you see him around the gym, odds are he is snatching something heavy over and over, but stop by and say congrats.

Bryan will be coaching the Tuesday and Thursday morning classes starting in December.

Monday 11-25-13

Strength:
Split Jerk
2-2-2-2-2
Strict Press
2-2-2-2
WOD: AMRAP for 16 mins

8 T2B
8 Deadlifts (225/115)
8 Air Squats
8 Weighted Push-ups (25/15)

Friday 11-22-13

WOD:
“Fight Gone Bad”
3 rounds
Wallballs (20/14)
KBS (70/44)
Box Jumps (20)
Push Press (75/45)
Row for Calories

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Thursday 11-21-13

Strength: 5 sets
A1) 12-15 Ring or box dips
A2) 2 max ring holds (or L-seat holds)

WOD: EMOTM
2,4,6,8…. Front Squats (115/75)
– Every minute increase 2 reps
– When you reach failure, rest 1 minute, then proceed back down EMOTM by two.

Wednesday 11-20-13

Strength:
A1) Back Squat
5-4-3-2-1 (heavy)
A2) Strict Chin-ups
4-6

WOD: 3 Rounds for time
25 KBS (70/53)
25 Push-ups w/HR

Tuesday 11-19-13

Warmup: Shoulder and lat mobility

WOD:
400m row
40 T2B
40 thrusters
40 burpees

Skill: 3 sets max unbroken double unders
3 sets max jump crosses

Monday 11-18-13

Strength:
Row 2k
Record time

WOD:
21-15-9
Push Jerk (135/95)

Box Jump (30/24)

Rest 3 min

21-15-9
Swing (70/53)

Knees to Elbow

Rest 3 min

21-15-9
OHS (Blank bar)
Burpee

6min Time Cap for each couplet

Friday 11-15-13

Strength:
5 sets
A1) Weighted Front Rack Step ups 100/70
A2) Negative Pullups 4-6

WOD:
For time
20-15-10-5
Push Press (95/65)
90-60-30 D.U. between rounds.

Thursday 11-14-13

Strength:
Front Squat
7×3

WOD:
For Time
50 Cal Row
40 Step ups with Med Ball
30 Pushups w/HR
20R/20L KB Cleans
10R/10L KB Press
or
10 HSPU

 

Wednesday 11-13-13

Strength/Skill:
Snatch balance+OHS

WOD: 13.3
AMRAP in 10 mins of:
5 shoulder to overhead (115/75)
10 deadlifts
15 step ups

Tuesday 11-12-13

Strength:
Back Squat
7×3

WOD:
EMOTM for 15 mins
5R/5L Single arm KBS
10R/10L Mountain Climbers

Monday, 11-11-13

Strength:
Clean and jerk 6×2
Jerk behind the neck 6×1

WOD:
Tabata it run

Strict chins
Push-ups
Jump squats
Run 400 meters at the end of 8

Sunday 11-10-13

Strength/Skill:
Forward Roll and Handstand Work

WOD:
15 Power Snatch (115/85)
9 Box Jumps (High) (30″/24″)
12 Power Snatch
12 Box Jumps
9 Power Snatch
15 Box Jumps

 

Friday, 11-8-13

Strength:
5 Sets
A1) 15 KBS (Russian, Heavy)
A2) Sprint 200m

WOD:
Squatober Retest #2
“Karen”
150 Wall Balls (20/14)