Saturday 5-31-2014

STRENGTH/SKILL

Strict Press 3-3-3
Push Press 5-5-5

WORKOUT

Partner  A: AMRAP Wall Balls while Partner B runs 400m
then
7min AMRAP
5 Hang Squat Cleans 135/95
10 Burpees
15 Box Jumps
20 KBS
reps split however, non-working partner must be in the bottom of a squat or hanging (unassisted – no bands, no box, etc..) from the pull-up bar
then
Partner B: AMRAP Wall Balls while Partner A runs 400m

Friday 5-29-2014

STRENGTH/SKILL

Deadlift
10x 50%
10x 60%
10x 70%
8x 75%
6x 80%

**If you have not been following the DL cycle, do 3 sets of 10 at 70-75% (no more than 75%)
**These are not touch and go.  Let go of the BB in between reps (i.e. do HR Deadlifts, there should be no bouncing.)

WORKOUT

12min amrap
200m Run
3 Hang Power Snatch (55/75)
3 HR push-ups
200m Run
6 Hang Power Snatch
6 HR push-ups
200m Run
9 Hang Power Snatch
9 HR push-ups
200m Run
etc.. (increase by 3 each round)
**Just because the weight is light doesn’t mean you can ignore your technique on the snatches.
**If your max snatch is 100/155 or higher you can scale up to 65/95.
**Scaling on the push-ups should be to elevate your hands rather than to do them from your knees

 

 

Thursday 5-29-2014

STRENGTH/SKILL

Ring Work (Absolutely no bands)

10min review of shapes and shoulder position for a support hold or L-sit (for those who can hold a good position on top of the rings)
then
1 attempt at a max support hold

If your time is >= 30s, work on your L-Sit on the rings for the EMOTM.  If your time is < 15s, do box dips in the EMOTM below.

EMOTM 12
odd:   30s support hold or L-sit on the rings
even: 30s hollow hold
**this does not need to be unbroken.  If you cannot do 6 rounds of 30s, break it up and work on it for 30s/rest for 30s.

WORKOUT

2 Rounds (20 min time cap)
1k Row
60/30 Double Unders
40 KB Clean & Jerks 53/35 (20 each side)
20 Box Jumps 24/20
10/5 Toes to Bar
**Scale the reps on the DU and Toes to Bar if needed (no less than the 2nd number above), but if you “have” these movements at all you need to try to do them in the WODs rather than scaling to an easier movement.
**Rx is unbroken on both the DU and Toes to Bar

Wednesday 5-28-2014

STRENGTH/SKILL

Clean
50%x2, 60%x2, 70%x2, 75%x2, 80%x1, (85%x1, 90%x1, 95%x1)x2
(this means that you do 1 each at 85%, 90%, 95%, then repeat that sequence)
Front Squats
80%x2, (85%x2, 90%x2, 95%x2)x2
**These are working sets.  If you are new to the lifts and your clean is lagging behind your squat, you’ll need to warm up to 80%
**Sofi (if you are in),  do these weights even if you need to drop to singles.
**Mikah and Erik, try to do it as written.  Drop the 95% to singles if needed (don’t fail), but in that case rest and then do another single.


WORKOUT

10min AMRAP:
5 Strict Chest to Bar Pull-ups (no bands, no kipping, chin-ups are fine)
10 Push Press 95/65 (bars from the floor)
15 Calorie Row
**Don’t go to failure on the pull-ups.  Drop to regular pull-ups or chin-ups if you need to, break the 5 into singles if you need to or scale the reps if you need to.. if that means you are doing 1-2 strict pull-ups with good form each round then that’s fine.  If 5 strict pull-ups are easy then great – move faster.

Tuesday 5-27-2014

STRENGTH/SKILL

10min review of technique w/the Atlas Stones
then
EMOTM 12:
1:  3 Stone to Shoulder
2: 10 Double KB Thrusters 53/35

WORKOUT

Tabata:
Wall Balls 20/14
Burpees
KBS 53/35
Air Squats

Friday 5-23-2014

STRENGTH/SKILL

Strict Press 5-5-5 70-80%
**Start at 70%, increase to 80% by the last set

After each set:  15s hollow hold, 15s arch hold

WORKOUT

3 rounds of 3 minutes each:
1)
200m Run
10 Push Press 125/75
Max Box Jumps in remaining time
2)
200m Run
10 Push Press 125/75
Max Toes to Bar in remaining time
3)
200m Run
10 Push Press 125/75
Max Ab-mat situps in remaining time

Thursday 5-22-2013

STRENGTH

10min to warm up the snatch; don’t exceed 90%
then
EMOTM 15
1 Hang Snatch  + 1 Full Snatch
You choose the weight on the EMOTM; nothing above 90% and no misses.  If you’re missing, back off the weight and fix it.  

WORKOUT

“Karen”
For Time:
150 Wall Balls (20/14)

Wednesday 5-21-2014

STRENGTH/SKILL

Back Squat 75%x5 
10 Strict Chest to Bar Pull Ups
Back Squat 85%x3
10 Strict Pull Ups
Back Squat 90%x1
10 Strict Chin Ups
Back Squat AMRAP 75%
1 Max Hang w/Chin over the Bar

WORKOUT

5 Rounds:
10 Thrusters 95/65
15 Calorie Row
200m Farmer Carry (heavy)

 

Tuesday 5-20-2014

STRENGTH/SKILL

3 sets of:
15 Goblet Squats
10 V-Ups
5 HR Pushups 5151 tempo (5s up, 5s down, 1s at the top and bottom)

WORKOUT

4min AMRAP
rest 3min
6min AMRAP
rest 3min
All the Way through (10min cap)
of:
400m run
50 Double Unders
40 Air Squats
30 Wall Balls
20 KBS 53/35
10 Burpees
5 Wall Walks

Monday 5-19-2014

STRENGTH

Warm up the OHS (no more than 80% of your max snatch or max OHS.  Whichever is lower)
then
5×2 80% (2s pause at the bottom)
**80% of your full (from the floor into a full squat snatch) lift
**You can do these from the floor or from the rack.  If you are going from the floor, pay attention to your footwork.

WORKOUT

EMOTM 16
Odd:
60s AMRAP: 5 Front Squats 150/105, 5 Burpees
Even:
60s Rest
**Bars from the floor, scale if this is > 60% of your max

Saturday May 16th

Just a reminder that the gym is closed today. The CrossFit Games Regionals competition is all weekend at the ShoWare Center in Kent. Carpools leaving at 8am!!

Friday 5-16-2014

STRENGTH/SKILL

Strict Press
65%x5, 75%x5, 85%x5, AMRAP 65%
5-10 Strict Chin-ups between each set.  If 10 is easy, add weight.
Sub is 5 SLOW negatives

WORKOUT

EMOTM 6
odd: 3  Power Snatch 115/75
even: 30 Double Unders
rest 2 min
6min AMRAP
5 Power Snatch 75/55
15 Wall Balls
**Do not exceed 75% of your max full snatch in the EMOTM (From the floor, even if it is higher from the hang)
**Yes.  It is very light – go very fast.

Thursday 5-15-2014

STRENGTH

Deadlift
10x 50%
10x 60%
10x 65%
8x 75%
6x 80%
**Everyone rounds down.
**No TnG.  The Barbell should come to a complete stop after each rep.

WORKOUT

16 rounds:
150m Row
Rest 45 seconds between rounds

Wednesday 5-14-2014

STRENGTH

Back Squat
50%x3, 60%x3, 70%x3, 75%x3, (80%x2,85%x2, 90%x1)x2

WORKOUT

3 Rounds:
200m uneven Farmer Carry (switch the light/heavy sides at 100m)
8 Power Cleans 125/80 (same bar throughout)
8 Front Rack Walking Lunges (4 each leg)
8 Thrusters
8 Front Rack Walking Lunges
**FC should be heavy:  70/44 for men, 53/35 for women

Tuesday 5-13-2014

STRENGTH/SKILL

30 TGU (6 sets of 5, alternating sides)
1 gym length Waiter’s Walk between each set
(right side down, left side back)
then
3 sets of
5-10 strict chest to bar pull ups
10 Hollow Rocks
10 Arch Rocks

WORKOUT

“Jerry”
For Time:
Row 2K
Run 1 mile
Row 2K

Monday 5-12-2014

STRENGTH/SKILL

Clean (yes, full)
50%x3, 60%x3, 70%x3, 75%x3   (not TnG, reset each rep)
then
Clean + Front Squat:
(80%x2x2)x2 (2 cleans + 2 squats..then do it again)
(85%x1x2)x2 (1 clean + 2 squats… then do it again)
(90%x1x1)x2 (1 clean + 1 squat… then do it again)

WORKOUT

For each round, note the time at which you finish:

5min to complete:
10 Burpees
10 Box Jumps
20 Wall Balls
20 KBS
*rest the remainder of the 5min
5min to complete:
10 Burpees
10 Box Jumps
20 Wall Balls
20 KBS
5min to complete:
*rest the remainder of the 5min
10 Burpees
10 Box Jumps
20 Wall Balls
20 KBS

The 3 rounds are scored separately and each round should be a max effort, don’t try to pace the 1st round for a faster time in the 3rd.

Sunday 5-11-2014

STRENGTH

10min to review/warm up the Front Squat and the Push Jerk, to 85% of the jerk
then
EMOTM 10
2 Front Squat + 1 Push Jerk

WORKOUT

21-15-9
Back Squats 185/120
KBS
**Bars are from the floor.  If  you cannot jerk this weight, scale the load.  If you are squatting from the racks it should be because of an injury.
**If you are squatting from the racks,  do 5 burpees at the start of each set, and 5 burpees each time you break up a set and re-rack the bar.

Saturday 5-10-14

STRENGTH/SKILL

Handstands
(just for April..because you can’t walk on them until you can stand on them)
15-20min review of HS progressions and HS practice (belly to the wall or with a spotter)
then
3 sets of:
3 Wall Walls, 10s hold at the top of each, 2 push ups at the end of each
15 Hollow Rocks

PARTNER WOD

25min cap
200 Wall Balls
100 KBS
80 Double Unders
60 Ab-Mat Situps
40 Box Jumps
20 Burpees
One partner works while the other runs 400m.  Partition reps as needed, exercises may be completed in any order as long as the total is met.

Rest as needed, but reps only count when one partner is running.  Partners must alternate running the 400m.  Sub for the run is 600m row.

Friday 5-9-2014

STRENGTH

Deadlift
10x 50%
10x 60%
10x 65%
8x    70%
6x    80%
**Round Down, 2-3 min rest between sets, NO TnG

WORKOUT

Death by 20m Row

BUY-OUT

Mobility

 

Thursday 5-8-14

Strength:
10 mins to review and warm up Power Clean
then
Find a heavy PC + HPC couplet 1+2

WOD:
2 rounds of:
15 Front Squats (135/85)
15 Ring Rows on box
-then-
2 rounds of:
15 OH lunge steps
15 KBS (70/53)
-then-
AFAP:
80 mountain climbers (40R/40L)
80 double-unders

Wednesday 5-7-2014

STRENGTH

A1) 3×12 Alternating KB Step-Ups
A2) 3×5 Double KB Strict Press
A3) 3xMax Hang Chin over the Bar  (Chin Up Grip, Rx is holding in a L-hang position)
Don’t go to failure on the hangs – lower yourself in a slow/controlled fashion, keeping the L-hang on the way down.

WORKOUT

12 minute cap:
“It’s all Mikah’s Fault” or “Be Careful What You Wish For”

400m Run Buy-In with 2 (women) or 3 (men) 10# plates
then

10 OHS 125/80
10 Pull Ups (no bands, no butterfly)
10 Burpee Box Jumps
10 Push Press
10 Back Squats
10 Bar Facing Burpees (2 foot jump over the bar, no skipping)
10 Hang Power Cleans
10 Thrusters
10 Deck Squats
10 Strict HSPU (NO kipping.  Sub is 5 Wall Walks)
100 Double Unders, 10 Mountain Climbers on each break
… and back up the list in reverse order
AMRAP Wall Balls in time remaining (unbroken sets of 10)
Every 3rd min including the 1st minute, 30s Max Wall Ball in unbroken sets of 10 (no resting in any position during a set)

**One bar for the workout, bars are from the floor.  If you cannot snatch the weight, you can Clean it and jerk/press it overhead.  You have two scores – your score from the chipper and the total sets of WB completed.

Tuesday 5-6-2014

STRENGTH

Back Squat
50%x3, 60%x3, 70%x3, 75%x2, 80%x2, 85%x2x3
**Stick to the progression even if it feels light this week.  It won’t stay that way.

HERO WOD

“Griff”
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

Monday 5-5-2014

STRENGTH/SKILL

Review Rowing Technique
then
Row 2K

WORKOUT
“Quarter Gone Bad”

5 Rounds of :
15s Thrusters 125/80
45s Rest
15s Weighted Pullups
45s Rest
15s Burpees
45s Rest

If you cannot do WTD Pull ups, do strict or kipping pull ups.  No butterfly and no bands.  The Thrusters should be a little heavier than normal, but if you cannot do at least 3 reps at the weight above (they do not need to be unbroken), scale the weight.

 

Sunday 5-4-2014

STRENGTH

A) Clean Grip Deadlift 3×50%, 3×60%, 3x3x70%
B) 3×5-10 Chin-ups.  3s hold at the top, 3s lower on each rep
Choose a number you can maintain for the 3 sets

WORKOUT

3 rounds:
FGB Style
1) Power Snatch 115/75
2) Hand Release Push Up
3) Air Squats
4) Calorie Row
5) 60s Rest

Saturday 5-3-2014

STRENGTH

10 min Review and Warm-up
3 Front Squats 70-80% EMOTM 5
2 Front Squats 85-90% EMOTM 3
(Rx is from the floor)


PARTNER WOD

800m Weighted Run (45/35# plate)
Done in 200m intervals, while 1 partner runs the other does OH Walking Lunges w/a plate.  Alternate partners each 200m.
then
50 Partner Wall Balls
40 Box Jump Overs (Both feet must touch the top of the b0x)
30 Partner Wall Balls
20 Box Jumps Overs
10  Partner Wall Balls
then
800m Weighted Run, same as above

Friday 5-2-2014

STRENGTH/SKILL

A) Snatch Pull + Hang Snatch (mid-thigh) + 2 OHS
10 min to review and warm up the complex
then
5 sets, working up to 80-85% of your max snatch as long as you are not missing.
Full Snatch, not a Power Snatch + OHS
B) Accumulate 2min in the bottom position of the OHS.
Use the PVC or an empty barbell.  Do a snatch grip push press and control the squat on the way down.
Mikah, Katy, Sofi, Rachel – you’ll do this from a drop snatch (no heaving)

WORKOUT

“Flight Simulator” – 15min cap
Double Unders
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Rules:
1. You must complete each set consecutively before moving onto the next 2. You will start over on the set you were attempting if you do not get the desired number consecutively.
3. You must break and come to a complete stop between sets.

If you finish in under 10 minutes, work on mobility or your choice of:
A) 1 mile Run
B) 1200m Row

Thursday 5-1-2014

STRENGTH/SKILL

In 15-20min
Establish Max Height Box Jump

WORKOUT

15/12/9/6/3:
Hang Squat Clean Thrusters 95/65
Burpees to 6 inch target
KBS
Between each set and before the initial set: 200m Run + 5 Pull-ups (strict or kipping, no butterfly, no bands)