Monthly Archives: August 2012

WOD – Friday August 31st, 2012

CrossFit Total

WOD – Thursday August 30th, 2012

Make Up Day.

WOD – Wednesday August 29th, 2012

20 minutes to establish 1RM Clean & Jerk

10 Minute AMRAP:
10 Wall Balls 20/14lb
10 Lateral Box Jumps 20”
*Athlete will stand to the right of the box and jump laterally onto the box and finish on the left side of the box. Right to left is one rep. 20” is the rx for everyone.

WOD – Tuesday August 28th, 2012

Muscle Up Progressions

Conditioning:
3 Rounds for time of:
15 Hang Power Clean 135/95lb
15 Burpees

WOD – Monday August 27th, 2012

20 minutes to estabilish 1RM Snatch

WOD – Sunday August 26th, 2012

Yoga at 11a today. Open Gym from 12:30p-2:30p.

WOD – Saturday August 25th, 2012

Weekly Announcements: Yoga this Sunday at 11a Strength & Conditioning: “End of Summer Throwdown virtual Competition WOD” PART 1 (max weight): Start a 20 minute countdown timer Within this time frame achieve a maximum load on the split jerk You can begin adding weight to the empty barbell once the …

WOD – Friday August 24th, 2012

Back Squat
5X3

Conditioning:

10 Minute AMRAP:
5 Ground to Overhead with Kettlebell – Right Arm 1.5/1pd
5 Ground to Overhead with Kettlebell – Left Arm 1.5/1pd
10 Knees-to-Elbow
20 Double Unders

WOD – Thursday August 23rd, 2012

Make Up Day

WOD – Wednesday August 22nd, 2012

Weekly Announcements: Yoga this Sunday at 11a Strength: Clean & Jerk 3X2 @ 75% 2X2 @ 80% Conditioning: 10 Minute AMRAP: 10 Hand Release Push Ups 10 Sumo Deadlift High Pull 95/65# 200m Run Post WOD: Bent Over Row 3X5

WOD – Tuesday August 21st, 2012

Three Stations (Stagger the group into separate stations if necessary):

Row 10X100m Sprints, resting 25 seconds between sets. (record fastest and slowest split)
5 minutes to rest and transition to next station.

5 Minute AMRAP:
3 Overhead Squats @ Power Snatch 3RM (completed on Aug. 6th)
6 Box Jumps 30/24”
5 minutes to rest and transition to next station.

5 Minute AMRAP:
3 Weighted Pullups
5 Strict Pullups
7 Kipping Pullups
*For weighted pull-ups place a dumbbell or plate between the legs above crossed ankles and jettison the weight after third rep and continue with strict pull-ups and then the kipping pull-ups.
5 minutes to rest and transition to next station.
**Post Rounds and Weight to CF Whiteboard.

Post WOD:

Heavy Sled drags (backwards) 6X15m

WOD – Monday August 20th, 2012

Snatch
2X2 @ 80%
2X2 @ 85%

Clean Grip Deadlift
4X3 @ 115% 1RM Clean

Conditioning:

7 Minute AMRAP:
7 Front Squat 135/95#
7 Slam Balls 30/20#

WOD – Sunday August 19th, 2012

Open Gym 12:30p-2:30p.

WOD – Saturday August 18th, 2012

Strongman/woman

WOD – Friday August 17th, 2012

Strength:

Split Jerk
2X3 @ 70%
2X2 @ 75%

Box Squat
3X8

Conditioning:

12 Minute AMRAP:
120m Medball Run 20/14lb
12 Wallball Shots 20/14lb
21 Medball Sit Ups 20/14lb (medball must touch the ground on the way down at full hip extension and at the top at full hip flexion.)

WOD – Thursday August 16th, 2012

Make Up day.

WOD – Wednesday August 15th, 2012

Power Clean (15min time cap)
2X3 @ 65%
2X3 @ 70%

Conditioning:

For Time (20 minute Time Cap):
800m Run
21 Deadlifts 205/155lb
10 Wall Walks
400m Run
15 Deadlifts 205/155lb
10 Wall Walks
200m Run
9 Deadlifts 205/155lb
10 Wall Walks

Post WOD:

TGU practice

WOD – Tuesday August 14th, 2012

“Tabata Something Else”
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post WOD:

4X10 KB Overhead Walking Lunges
(alternate arms with alternating sets)

WOD – Monday August 13th, 2012

Snatch
3X2 @ 70%
2X2@ 75%

Snatch Pulls
4X3 @ 110% of 1RM Snatch

Conditioning:

7 Minute AMRAP:
15 Thursters 95/65lb
15 Box Jump 24/20”

Post WOD:
30 Glute Ham Raises

WOD – Sunday August 12th, 2012

Yoga today at 11a. Open Gym from 12:30p-2:30p

WOD – Saturday August 11th, 2012

Weekly Announcements: Yoga this Sunday at 11a. Partner WOD: 5 sets: Partner 1 – run 100 m @ 80% Partner 2 – rest (tag on return, increase speed per rep slightly to 95% effort) (rest 2 minutes) + 8 Round for time: 20m Famers Walk with 2 KB’s 1.5/1pd 20m …

WOD – Friday August 10th, 2012

Front Squat
3X5

For Time: 8 minute time cap
9-7-5
Muscle Ups
Strict TTB
(rest 2 minutes)
then:
4 Rounds for Max Distance Row:
1 minute – 15 KB Swings 1.5/1pd
1 minute – Row Max Distance
*Alternate 1 minute bouts of KB Swings and max distance rowing.
*You have 1 minute to get 15 swings, the next minute row for max distance. Alternate this 4 times for a total for 8 minutes.

Post WOD:
50 Back Extensions or Good Mornings

WOD – Thursday August 9th, 2012

Weekly Announcements: Yoga this Sunday at 11a. Make Up Day. CFRise Endurance Strength & Conditioning 5 Rounds: 1 round every 4 minutes: 200m Row 10 Burpees *100% FULL sprint when working

WOD – Wednesday August 8th, 2012

3RM Weighted Pull Up

3RM Max Height Box Jump
(Split the class in half – Half starting at Pull Up and Half starting at Box Jump. Use the blue padded box jumps if the height reaches above 30” for safety.)

10 Minute AMRAP:
10 Hang Power Clean 115/85lb
10 Wall Balls 20/14lb
120m Run

WOD – Tuesday August 7th, 2012

Max Reps:
2 Minute AMRAP Double Unders
1 Minute Rest
2 Minute AMRAP Ball Slams 30/20lb
1 Minute Rest
2 Minute AMRAP Burpees
1 Minute Rest
2 Minute AMRAP Row for Calories

Partner Heavy 30m Sled Pull
Partner 30m Tire Flip
Heavy Hex Bar Carry (Partner 1 will carry 30m, then Partner 2 will carry back 30m)
15 MedBall Sit Up Throw

WOD – Monday August 6th, 2012

Weekly Announcements: Reminder that Mobility class is Wednesday at 5:30p & 6p. Yoga this Sunday at 11a. Strength: Power Snatch 5X3 Snatch Grip Deadlift 3X7 @ 110% of 1RM Snatch Conditioning: With 5 minutes on the clock Run 800m – rest the remaining time then, 3 Sets for time: 7 …

WOD – Sunday August 5th, 2012

Reminder: Record your results in CF Whiteboard! Also, you can visit the CF Whiteboard site to vote on new features to the software program. Click Here Yoga Schedule for August: Sunday, August 11th and 25th at 11a. Open Gym today from 12:30-2:30p.

WOD – Saturday August 4th, 2012

Reminder: Record your results in CF Whiteboard! Also, you can visit the CF Whiteboard site to vote on new features to the software program. Click Here