Wednesday, 27 August 2014

Wednesday, 27 August 2014. ALL CLASSES!!!

 

T Shirt order form is online!

https://docs.google.com/forms/d/17YdGe2_oslrg_zjdnQU1BBU2KbDeoUQT-7paUUeydgU/viewform

 

Warm Up

400m Run/ 500m Row

Burgenger Warm Up

50 Single Under

10 Push Ups

15 Squats

Broad Jumps Down and Back

50 Single Under

 

 

WOD

AMRAP 12 Minutes

5 Power Cleans (155/105)

7 Burpees

25 Double Unders

Tuesday Sept 17th: A dozen of this, a dozen of that

Warm up

500 m row/400 m run

15 air squats

15 front squats with PVC/15# bar

15 pull ups

15 burpees

15-20 minute Goat work: 

What's your Goat? 

Pick one movement that you hate to see in a WOD. Record your starting ability, for example: 5 double unders in a row, 400 m run time, kipping/butterfly/strict pull ups. 

We will give you time one day a week over the next 2 weeks to work on that skill. On October 2nd, we will give you time to re-test yourself and see how much you've improved!

WOD 

12 minute AMRAP:

12 front squats (135/95) (115/75) (95/55)

12 pull ups

12 burpees

September 9, 2013: Nice Snatch, Bro

Warm up:

400 m run/500 m row

Burgener warm up

15 squat snatch with PVC/15# bar

15 box jumps

15 push press with PVC/15# bar

5-10 minutes to work up to 60% 1RM snatch weight

Strength:

EMOM (Every minute on the minute) for 10 minutes:

Snatch 5 reps (60% of your 1 Rep Max)

Shirt: Anfarm

WOD

7 minute AMRAP

7 push press (135/95) (115/75) (95/55)

7 box jumps (30/24) (24/20) (20/18)

September 3, 2013: Back to work!

Warm up

500 m row/400 m run

Burgener warm up

15 power cleans with PVC/15# training bar

15 deadlifts with PVC/15# training bar

15 push-ups

30 double unders

Strength

Power clean 

3-2-1-3-2-1-3-2-1

Heaviest set of 3 (3 rep max)

Heaviest set of 2 (2 rep max)

Heaviest Rep (1 rep max)

You should start the first set at about 75-80% of your PR, then work up by 10% each set to finish at 95-100%.

WOD

12 min AMRAP 

6 deadlifts (275/185)

12 push ups

24 double unders

Who has a case of the Mondays?

Centurions the T-shirts and the Mens shorts are in. If you have pre ordered and paid please come buy and pick up your shirt. I do not know how many extra were ordered to Purchase, I will be putting a list up of what we have after. Don't forget if you need supplements order we are taking orders!

I think Coach Andy looks unstoppable. 

Warm up:

On the white board 

Strength:

20min to work to the Heaviest set 3x power cleans with 1x rope climb 15ft  in between. 

*reps are done touch and go
*rest as needed between sets, this is NOT a race. 

Wod:

15min AMRAP

5x HSPU

7x Squat Snatch (95/65)(75/45)(45/30)

9x Box Jumps (24/20)

rx: 95/65

B: 75/45

C: 45/30

*HSPU are done rx when NO ab mat is used. 

Mr Pitt loves Mondays

Bring on the Heavy!

Great work Centurions I felt the earth shake with all the dancing from the PRs.!! CrossFit Total is always fun and its a great way to see where you are at. Keep up the Good Work! Now lets get to the Heavy.

Warm up

Burgener Warm up

10x ohs with pvc

row 500m 

10x toes to bar

10x burpees

10x pull ups

row 750m

hip and shoulder stretch!!

Wod

20 min AMRAP

3x Muscle Ups

4x Power Cleans

3x Front Squats

RX: 225/135

B:185/115

C: 135/95

If you Can Not do a Muscle Up, you will do..... 

3x pull ups + 3x ring dips= 1x muscle up, 

so your wod will look like this:

9x pull ups

9x ring dips

4x power cleans

3x front squats

A case of the Mondays.

Centurions, here we go a start to a new week.

warm up
1x rope climb
run 200m forward
run 200m backward
10x air squats
10x thrusters with pvc
10x pull ups
10x ghd
hip and shoulder mobility

Wod 

20min AMRAP

10x push press 

15x kbs 

20x ab mat sit ups. 

rx: (95/75)
b: (75/55)
c: (45/30)

kb: (1.5/1pood)
b: (1pd-25)
c: (25/10#metal plate) 

Get your Ropes ready.

Warm up:
row 500m
10x push ups
10x air squats
10x pass through
10xbox jumps
10x med ball cleans. (focus on form)
10x broad jumps with shoulder rotation in between


18min AMRAP
30x double unders
10x pull ups
5x ground to overhead

RX:  155-115
B:   135-95
C:   115-75

*If you can not yet get your double unders, it is a 4:1 ratio.
**ground to overhead is anyway.. clean and jerk, snatch, bar must touch the ground after every rep for it to count.

Benchmark.

"Cindy"
20min AMRAP
5X Pull ups
10x push ups
15x air squats


AMRAP=as many rounds as possible.

Wod for January 8th

word.

10min AMRAP

200m run

20x abmat sit ups

10x HSPU 

Skill:

immediately after Metcon:

3min of Max Effort Burpees. 

AMRAP= as many rounds as possible

HSPU = hand stand push ups.