Saturday, 31 January 2015

Sign up for the crossfit open! 

Www.games.crossfit.com

Saturday class is at 10:00

WARMUP

group warmup

WOD

With a partner:

Accumulate 100 Box Jumps- Games Standard (30″)

One person does box jumps while the other person does:

2 Rounds of:

5 Hang Power Cleans (155/105)

10 Pull-ups

*When you have completed the 2 rounds, you switch

**When you complete the 100 box jumps the wod is over.  Keep track of the time and the number of rounds you did!!**

Friday 30 January 2015

WARMUP

Drink coffee

Run 400m

3rnft 

20 DU

10 squat jumps

High knees 

Butt kicks 

WOD

Row 750 meters

50 Double Unders

20 DB or KB Burpee Box Overs (55/35 lb and 24/20″ box)

Thursday, 29 January 2015

WARMUP

400m run

Pass throughs 

Around the world

10 PVC deadlift

3 RNFT

10 air squats

10 sec HS hold

1 rope climb pull

WOD

5 Rounds

10 Deadlifts (245/165)

3 Freestanding Handstand Push-ups with 5 second hold at the top

1 Legless Rope Climb starting seated in an L-position with heels off the ground

**Keep in mind, there will be scaling options for all the movements!!

 

Wednesday, 28 January 2015

WARMUP

400m run

20 single unders

10 kip swings

10 push-ups

Lunges down and back 

High knees down and back

Butt kicks down and back

10 kip swings 

20 single unders 

WOD

22 minutes

300 Single Unders

50 Thrusters (45)

30 Pull-ups

then

6 rounds of

12 Wall Ball (20/14)

12 Swings (53/35)

then with the remaining time AMRAP

3 Chest to Bar Pull-ups

6 Hand-release push-ups

9 Jump Squats

Your Score = the number of rounds of the Pull-ups/push-ups/jump squats

 

Tuesday, 27 January 2015

WARMUP

400m run

10 around the world 

10 pass throughs

10 PVC strict press

10 PVC push press

5 wall walks

5 mins double under work

WOD

3 strict press + 5 push press x 5-7 sets

Sets are unbroken, score is heaviest set

Post: L-sit- In a 5 min timeframe, accumulate as much time as possible

Monday 26 January 2015

WARMUP

Row 500m

10 pass throughs 

10 around the world

3rnft

5 air squats

Butt kicks

High knees

Lunges 

Burgener warmup

WOD

1) Squat Clean- 10 Minutes to build to a heavy single

2) AMRAP 7 Mins

1 Squat Clean (135/95)

10 Sit-ups

2 Squat Cleans

10 Sit-ups

3 Squat Cleans

10 Sit-ups

…..

Get as high as possible in the 7 min timeframe

Saturday 24 January 2015

Warm Up
Run 400M/ Row 500M
10 PVC Overhead Squats
10 pass through
10 around the world
10 squat jumps
10 kip swings




Workout of the Day


3 rounds for time:
15 Pull Ups
12 Burpee box jump
9 OHS (135/95) (115/75) (95/55) (75/45)

Friday 23 Jan 2015

Warm Up
run 400M/row500M
2 rounds not for time:
10 air squats
10 punter kicks
10 lunges
10 push ups
Then:
legs swings (front to back and side to side)


WOD
“DTish”
5 rounds of:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks


*This will be a partner workout. One person does a round then the next person does a round, each person does 5 rounds.
**Rx’d weights will vary each round: 1- 135/95, 2- 155/105, 3- 185/125, 4- 155/105, 5- 135/95

Thursday 22 Jan 2015

Warm Up
Run 400M/Row 500M
10 PVC OHS
10 Pass Through
10 Around the World
10 Pull ups
10 Push ups
10 Sit ups




Workout of the Day
EMOM for 16 min
Odd: Swing (70/53)
Even: Toes to Bar
Each min will have 30 sec of work and 30 sec of rest so get after it and work hard!!!

Wednesday 21 Jan 2015

**Don't forget to purchase your Centurion hoodie!  We also have some t-shirts still available.  Hoodies are $35 and t-shirts are $20. Ask your coach about it.**


Warm Up
3 Rounds Down and Back:
High Knees
Butt Kicks
Then:
10 Inchworms
5 wall walks
10 Straight Leg Deadlift (PVC or naked bar)






Workout of the Day
100 Double Unders
5 Rounds
10 Deadlift (155/105)
10 Front Squat (155/105)
10 HSPU
Then: 100 Double Unders

Tuesday, 20 Jan 2015

Warm Up
Run 400M/Row 500M
10 PVC OHS
10 Pass Through
10 Around the World
2 Rounds not for time:
10 Push ups
Walking Lunge Down and Back


Burgener Warm Up


Workout of the Day
15-12-9-6-3
Power Snatch (95/65) (85/55) (75/45)
Burpees

Monday, 19 JAN 15

Open Gym 0900-1100

Thursday, 15 JAN 15

Warm-up

500m row
High knees
Butt kickers
Karaoke
Shuffle
Cross run
Bear crawl
Inchworm with pushup
Broad jump
5 wall walks
Samson complex stretch

Workout of the Day

Back Squat

3-3-3-2-2-1

Post: 

Not for time

Accumulate 50 abmat sit ups and 50 hip extensions.

 

Saturday, 17 JAN 15

0900-1100 Open Gym

Warm-up

500m row
High knees
Butt kickers
Power skips
Bear crawl
Broad Jumps
Kip swings
Samson Complex stretch
Burgener warm-up

WOD
With a partner, both can be working at the same time but on different movements.
Accumulate in any order or fashion:
2 Miles of Running
200 Double Unders
80 Toes to Bar
60 Hang Power Cleans (135/95)
40 Hang Squat Cleans (165/115)
20 Hang Cleans- Your choice: Power or Squat (205/145)

Friday, 16 JAN 15

0900-1100 Open Gym

Warm-up

500m Row
Arm swings
Leg swings
10 Kip swings
5 Wall walks
5 min Jump rope work

WOD
“Cindy XXX”
AMRAP 20 Minutes or if you finished before 20 mins you are done
10 Pull-ups
20 Push-ups
30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push-ups
60 Squats
25 Pull-ups
50 Push-ups
75 Squats
30 Pull-ups
60 Push-ups
90 Squats

Thursday, 15 JAN 15

Warm-up

500m row
High knees
Butt kickers
Karaoke
Shuffle
Cross run
Bear crawl
Inchworm with pushup
Broad jump
5 wall walks
Samson complex stretch

WOD

AMRAP 10 Minutes

5 Shoulder to Overhead (115/75)
10 Deadlifts
15 Box Jumps (24/20) - Full Hip Extension at top of box and step-ups are allowed

Wednesday, 14 JAN 15

Warm-up

25 Burpees
25 Air squats
5 Wall walks
10 Straight leg dead lift with naked bar
Burgener warm-up

WOD

20 Minutes

1) 3 Rounds for time of:

10 Hang Power Cleans (185/125)

15 Burpees

After this, with the remaining time build up to:

2) The heaviest 12 Rep Back Squat you can do!

There will be 2 Scores for this WOD: One is for the time on 3 round portion, the second is for the weight on the Back Squat

Tuesday, 13 JAN 15

Weekend Schedule:
Fri, Sat, Mon: 0900-1100 Open Gym (suggested WOD will also be posted)

Warm-up

500m Row

Arm swings

Leg swings

Inchworm with push-up

Walking spiderman stretch

PVC pass throughs

PVC overhead squat
Banded shoulder stretch

Burgener warm-up

WOD

1) 15 Minutes:

Build to your heaviest 3 Position Power Snatch (Above knee, below knee, floor)

After the 15 mins is up, do 4 sets at 85-90% of that heaviest weight

2) 7 Minutes of L-sits: Accumulate as much time as you can

Monday, 12 JAN 15

 

“Hard Cindy”

AMRAP 20 Minutes

5 Weighted Pull-ups (35/25 DB or KB…not vest)

10 Push-ups with feet on box (30″)

15 Squats holding a plate (45/35)

Sat 10 Jan 15

****FOUNDATIONS CLASS AT 0900-1030, SATURDAY CLASS STARTS AT 1030****

WOD

Teams of 3

Row 9k

Rotate at any distance.

Once completed, do 20 ab mat sit ups or 20 hip extensions

Warm-Up

TBD

Fri 9-Jan-15

**FOUNDATIONS CLASS TOMORROW AT 0900, just show up! SAT CLASS WILL START AT 1030**

WOD

EMOM 5 min

2 squat cleans

6 burpees over bar

REST 1 min

EMOM 5 min

3 squat cleans

6 burpees over bar

REST 1 min

EMOM 5 min

4 squat cleans

6 burpee over bar

Warm-Up

400m run/500m row

deep runners lunge down and back (stretch the hips)

Leg swings back and forth, side to side (10 each leg and per stretch)

5 burpees

10 squats

5 burpees

10 squats

Thurs- 8 Jan 15

WOD

3 Rounds

40 wall balls (20/14)

92 double unders

40 pull ups

Warm-Up

3 RNFT

"Cindy"

5 pull ups

10 push ups

15 air squats

Wed 7 Jan 15

WOD

EMOM as long as possible; meaning until you cannot complete this within the minute 

*you choose weight*

3 Power cleans

3 Front Squats

3 Push Jerks

Warm-up

Deep runners lunges

Leg Swings (back and forth/side to side)

Around the worlds and pass throughs with PVC

50 KBS (you choose weight)

Tuesday 6 Jan 15

Wod


For Time


30 Bench Press (185/105)(155/95)(135/75) *scale further if needed. Yes, these numbers are off from your typical CF numbers*
50 box jumps (30/24)(24/20)
70 KBS (53/35)(35/25)




Warm up


Stretch what you need


Row 150m
5 pull ups
10 broad jumps
Row 150m
5 pull ups
10 broad jumps
Row 150m

Monday 5 Jan 15

**foundations class will be held this Saturday (10th) from 0900-1030. Saturday's class will be at 1030**

WOD

AMRAP 20

5 thrusters (95/65)(75/45)(75/30)

7 hang power cleans

10 sumo deadlift high pulls

Warm-up

400m run/500mrow

3 RNFT

5 goblet squats (use a light kb)

10 kbs

5 push ups

Saturday, 3 January 2015

Open Gym 0900-1100.

Here is a suggested WOD.

In teams of 3:

7 Minute AMRAP
Back Squat (185/125) - 1 person at a time

Immediately into 6 Minute AMRAP
Double Unders (1 person at a time)

Immediately into 5 Minute AMRAP
Pull-ups or Bar Muscle Ups (each bar muscle up counts as 5 reps) - 1 person works at a time

**BARBELL IS NOT ALLOWED TO TOUCH THE GROUND DURING THE ENTIRE 18
MINUTE DURATION AND RACKS ARE NOT ALLOWED. IF THE BARBELL IS
DROPPED EACH PERSON IN THE GROUP DOES 15 BURPEES!!

Foundations Class- Saturday 10 January 2015

Our next foundations class for new athletes interested in joining our CrossFit classes will be held at 0900 hours on Saturday, 10 January 2015. Please wear athletic clothing. Thanks! 

Friday, 2 January 2015

Open Gym 0900-1100.

Here is a suggested WOD.

5 Rounds for time and load of:

5 Front Squats (you choose the load…….should be very challenging)
12 Handstand Push-ups (if these are easy, go to a deficit)