Skill Work:
- Snatch Deadlift - 105% x 2 x 3
- Snatch Balance - Heavy Single
Strength:
Shoulder Press - Set a new 1 Rep Max!
WOD:
"Josh"
- 21 Overhead Squats, 95 lbs
- 42 Pullups
- 15 Overhead Squats, 95 lbs
- 30 Pullups
- 9 Overhead Squats, 95 lbs
- 18 Pullups
Post weights and time to comments.
Tuesday, June 30, 2009
Monday, June 29, 2009
Tuesday, 30 June 2009
Skill Work:
- [3 Position Snatch (High-Hang, Above Knee, Floor) + 1 Overhead Squat] - 70% of Snatch 1RM x 3 Sets
- Snatch - Heavy Single
Strength:
Back Squat - Set a new 1 Rep Max!
(Use a box and bands if you have them)
WOD:
AMRAP in 15 minutes:
- 5 Power Snatches, 95 lbs
- 10 Clapping Pushups
- 15 Air Squats
- [3 Position Snatch (High-Hang, Above Knee, Floor) + 1 Overhead Squat] - 70% of Snatch 1RM x 3 Sets
- Snatch - Heavy Single
Strength:
Back Squat - Set a new 1 Rep Max!
(Use a box and bands if you have them)
WOD:
AMRAP in 15 minutes:
- 5 Power Snatches, 95 lbs
- 10 Clapping Pushups
- 15 Air Squats
Saturday, June 27, 2009
Sunday, 28 June 2009
WOD:
AMRAP in 20 minutes:
- 5 Hang Squat Cleans, 165 lbs
- 10 Ring Dips
- 15 Box Jumps, 24"
Post number of rounds to comments.
AMRAP in 20 minutes:
- 5 Hang Squat Cleans, 165 lbs
- 10 Ring Dips
- 15 Box Jumps, 24"
Post number of rounds to comments.
Friday, June 26, 2009
Saturday, 27 June 2009
Skill Work:
3 Position Clean (Mid-hang, Hang, Floor) - 65% x 3 sets
Clean & Jerk - 75% x 1 x 3
Strength:
Incline Bench - Set a new 1 Rep Max!
WOD:
5 Rounds for Time:
- 5 Sumo Deadlift High Pulls, 135 lbs
- 10 Ring Dips
- 5 Thrusters, 135 lbs
(Compare to 1 May 2009)
Post weights and time to comments.
3 Position Clean (Mid-hang, Hang, Floor) - 65% x 3 sets
Clean & Jerk - 75% x 1 x 3
Strength:
Incline Bench - Set a new 1 Rep Max!
WOD:
5 Rounds for Time:
- 5 Sumo Deadlift High Pulls, 135 lbs
- 10 Ring Dips
- 5 Thrusters, 135 lbs
(Compare to 1 May 2009)
Post weights and time to comments.
Thursday, June 25, 2009
Friday, 26 June 2009
Skill Work:
Muscle Snatch - Heavy Single; 90% (of heavy single x 1 x 3)
(Power Clean + 2 Front Squats + Split Jerk) 70% x 3 sets
Strength:
Deadlift - Set a new 1 Rep Max!
WOD:
"1/2 Angie"
- 50 Pullups
- 50 Pushups
- 50 Situps
- 50 Squats
You must complete all reps of one exercise before moving on to the next.
(Compare to 1 March 2009)
Post weights and time to comments.
Muscle Snatch - Heavy Single; 90% (of heavy single x 1 x 3)
(Power Clean + 2 Front Squats + Split Jerk) 70% x 3 sets
Strength:
Deadlift - Set a new 1 Rep Max!
WOD:
"1/2 Angie"
- 50 Pullups
- 50 Pushups
- 50 Situps
- 50 Squats
You must complete all reps of one exercise before moving on to the next.
(Compare to 1 March 2009)
Post weights and time to comments.
Tuesday, June 23, 2009
Wednesday, 24 June 2009
WOD:
15-12-9
- Squat Clean, 95 lbs
- GHD Situp
- Kettlebell Swing, 1.5 Pood (or 55 lbs dumbell)
- Burpees
- Wall Ball
Post time to comments.
15-12-9
- Squat Clean, 95 lbs
- GHD Situp
- Kettlebell Swing, 1.5 Pood (or 55 lbs dumbell)
- Burpees
- Wall Ball
Post time to comments.
Monday, June 22, 2009
Tuesday, 23 June 2009
Skill Work:
- 2 Position Snatch (Floor, Mid-thigh) - 60% x 3 sets
- Split Jerk - 80% x 2 x 2
Strength:
Behind the Neck Push Press - 3 x 3
WOD:
AMRAP in 8 minutes:
- 5 Handstand Pushups
- 10 Pullups
- 15 Double Unders
Post weights and number of rounds to comments.
- 2 Position Snatch (Floor, Mid-thigh) - 60% x 3 sets
- Split Jerk - 80% x 2 x 2
Strength:
Behind the Neck Push Press - 3 x 3
WOD:
AMRAP in 8 minutes:
- 5 Handstand Pushups
- 10 Pullups
- 15 Double Unders
Post weights and number of rounds to comments.
Sunday, June 21, 2009
Monday, 22 June 2009
Skill Work:
- Overhead Squat - 75% x 2 x 2
- Snatch Balance - 75% x 3 x 2
- Snatch - 80% x 1 x 3
Strength:
Back Squat - Set a new 3 Rep Max
(Use a box and bands if you have them)
WOD:
5 Rounds for time:
- 5 Deadlifts, 275 lbs
- 10 Burpees
Post weights and time to comments.
- Overhead Squat - 75% x 2 x 2
- Snatch Balance - 75% x 3 x 2
- Snatch - 80% x 1 x 3
Strength:
Back Squat - Set a new 3 Rep Max
(Use a box and bands if you have them)
WOD:
5 Rounds for time:
- 5 Deadlifts, 275 lbs
- 10 Burpees
Post weights and time to comments.
Friday, June 19, 2009
Saturday, 20 June 2009
Skill Work (at a moderate pace):
NOT FOR TIME!
21-15-9
- Medicine Ball Cleans
- Double Unders
Penalty: Every break during the Double Under sets earns you 5 Burpees at the end...Focus!
WOD:
"Running Grace"
- 15 Clean & Jerks, 135 lbs
- Run 200 meters
- 10 Clean & Jerks, 135 lbs
- Run 200 meters
- 5 Clean & Jerks, 135 lbs
- Run 200 meters
Post penalties and time to comments.
NOT FOR TIME!
21-15-9
- Medicine Ball Cleans
- Double Unders
Penalty: Every break during the Double Under sets earns you 5 Burpees at the end...Focus!
WOD:
"Running Grace"
- 15 Clean & Jerks, 135 lbs
- Run 200 meters
- 10 Clean & Jerks, 135 lbs
- Run 200 meters
- 5 Clean & Jerks, 135 lbs
- Run 200 meters
Post penalties and time to comments.
Thursday, June 18, 2009
Friday, 19 June 2009
Skill Work:
Muscle Snatch - Heavy Single
Snatch Deadlift - 105% x 3 x 2
WOD:
"Fran"
21-15-9
- Thrusters, 95 lbs
- Pullups
(Compare to 30 March 2009)
Post weights and time to comments.
Muscle Snatch - Heavy Single
Snatch Deadlift - 105% x 3 x 2
WOD:
"Fran"
21-15-9
- Thrusters, 95 lbs
- Pullups
(Compare to 30 March 2009)
Post weights and time to comments.
Wednesday, June 17, 2009
Thursday, 18 June 2009
Set a new 1 Rep Max!!!
Snatch
Clean & Jerk
Treat this as if you were at a competition. You are to take 3 attempts per exercise. Post weight from each lift and the total of your best 2 lifts.
Snatch
Clean & Jerk
Treat this as if you were at a competition. You are to take 3 attempts per exercise. Post weight from each lift and the total of your best 2 lifts.
Tuesday, June 16, 2009
Rest Day - 17 June 2009
Head over to the CrossFit Journal and download the latest episode of CrossFit Radio and have a listen!
We're going heavy tomorrow so make sure you get plenty of rest and eat right!
We're going heavy tomorrow so make sure you get plenty of rest and eat right!
Monday, June 15, 2009
Tuesday, 16 June 2009
WOD:
AMRAP in 20 minutes:
- 15 Hang Power Cleans, 115 lbs
- 12 Ring Dips
- 21 Situps
Post number of rounds to comments.
AMRAP in 20 minutes:
- 15 Hang Power Cleans, 115 lbs
- 12 Ring Dips
- 21 Situps
Post number of rounds to comments.
Sunday, June 14, 2009
Monday, 15 June 2009
Skill Work:
- [2 Position Snatch (Above Knee, Floor) + 1 Overhead Squat] - 70% of Snatch 1RM x 3 Sets
- Clean Pull - 105% x 2 x 2
Strength:
Incline Press - Set a new 3 Rep Max
WOD:
"Annie":
50-40-30-20-10
- Double Unders
- Situps
- [2 Position Snatch (Above Knee, Floor) + 1 Overhead Squat] - 70% of Snatch 1RM x 3 Sets
- Clean Pull - 105% x 2 x 2
Strength:
Incline Press - Set a new 3 Rep Max
WOD:
"Annie":
50-40-30-20-10
- Double Unders
- Situps
Saturday, June 13, 2009
Sunday, 14 June 2009
Skill Work:
- Snatch Pull - 105 x 2 x 3
- 2 Position Clean (Floor, Mid-Hang) - 70% x 3 Sets
Strength:
Deadlift - Set a new 3 Rep Max
WOD:
"Diane":
21-15-9
- Deadlifts, 225 lbs
- Handstand Pushups
Post weights and time to comments.
- Snatch Pull - 105 x 2 x 3
- 2 Position Clean (Floor, Mid-Hang) - 70% x 3 Sets
Strength:
Deadlift - Set a new 3 Rep Max
WOD:
"Diane":
21-15-9
- Deadlifts, 225 lbs
- Handstand Pushups
Post weights and time to comments.
Thursday, June 11, 2009
Friday, 12 June 2009
Skill Work:
- Handstand Hold - Total of 60 seconds
- L-sit - Total of 60 seconds
WOD:
"Nicole"
AMRAP in 20 minutes:
- Run 400 meters
- Max Pullups
Post number of rounds and total number of pullups to comments.
- Handstand Hold - Total of 60 seconds
- L-sit - Total of 60 seconds
WOD:
"Nicole"
AMRAP in 20 minutes:
- Run 400 meters
- Max Pullups
Post number of rounds and total number of pullups to comments.
Wednesday, June 10, 2009
Thursday, 11 June 2009
Skill Work:
Front Squat - (Weight=Clean PR) x 2 x 2
Split Jerk - 80% x 2 x 2
Clean & Jerk - 80% x 1 x 3
Strength:
Push Press - Set a new 3 Rep Max
WOD:
"Dia-Fran-E'beth"
- 21 Deadlifts, 225 lbs
- 21 Handstand Pushups
- 15 Thrusters, 95 lbs
- 15 Pullups
- 9 Squat Cleans, 135
- 9 Ring Dips
Front Squat - (Weight=Clean PR) x 2 x 2
Split Jerk - 80% x 2 x 2
Clean & Jerk - 80% x 1 x 3
Strength:
Push Press - Set a new 3 Rep Max
WOD:
"Dia-Fran-E'beth"
- 21 Deadlifts, 225 lbs
- 21 Handstand Pushups
- 15 Thrusters, 95 lbs
- 15 Pullups
- 9 Squat Cleans, 135
- 9 Ring Dips
Tuesday, June 9, 2009
Wednesday, 10 June 2009
Skill Work:
- Overhead Squat - 70% x 2 x 2
- Snatch Balance - 70% x 3 x 2
- Snatch - 75% x 1 x 3
Strength:
Back Squat - Set a new 5 Rep Max!
(Use a box and bands if you have them)
WOD:
7 Rounds for time of:
- 3 Push Jerks - 155 lbs
- 6 Pull Ups
- 9 Box Jumps 20” Box
(Compare to 3 April 2009)
- Overhead Squat - 70% x 2 x 2
- Snatch Balance - 70% x 3 x 2
- Snatch - 75% x 1 x 3
Strength:
Back Squat - Set a new 5 Rep Max!
(Use a box and bands if you have them)
WOD:
7 Rounds for time of:
- 3 Push Jerks - 155 lbs
- 6 Pull Ups
- 9 Box Jumps 20” Box
(Compare to 3 April 2009)
Sunday, June 7, 2009
Monday, 8 June 2009
WOD:
Five rounds for time of:
- 75 pound Thrusters, 21 reps
- 21 Double-unders
Post time to comments.
Five rounds for time of:
- 75 pound Thrusters, 21 reps
- 21 Double-unders
Post time to comments.
Saturday, June 6, 2009
Sunday, 7 June 2009
Skill Work:
- Muscle Snatch - Heavy Single
- Power Clean + 2 Front Squats + 2 Split Jerks - 65% x 1 x 3
Strength:
Incline Press - Find your 5 Rep Max
(Use bands if you have them)
WOD:
"Grace" (Click for Video Demo)
For Time:
30 Reps, 135 lbs Clean & Jerk
(Compare to 14 March 2009)
Post weights and time to comments.
- Muscle Snatch - Heavy Single
- Power Clean + 2 Front Squats + 2 Split Jerks - 65% x 1 x 3
Strength:
Incline Press - Find your 5 Rep Max
(Use bands if you have them)
WOD:
"Grace" (Click for Video Demo)
For Time:
30 Reps, 135 lbs Clean & Jerk
(Compare to 14 March 2009)
Post weights and time to comments.
Friday, June 5, 2009
Saturday, 6 June 2009
Skill Work:
Snatch - 75% of Tuesday Heavy Single x 1 x 3
Clean & Jerk - Heavy Single
Strength:
Deadlift - Set a new 5 Rep Max
WOD:
AMRAP in 10 minutes:
- 5 Overhead Squats, Bodyweight
- 5 Pullups, 50 lbs
(Compare to 12 April 2009)
Post weights and rounds to comments.
Snatch - 75% of Tuesday Heavy Single x 1 x 3
Clean & Jerk - Heavy Single
Strength:
Deadlift - Set a new 5 Rep Max
WOD:
AMRAP in 10 minutes:
- 5 Overhead Squats, Bodyweight
- 5 Pullups, 50 lbs
(Compare to 12 April 2009)
Post weights and rounds to comments.
Wednesday, June 3, 2009
Thursday, 4 June 2009
Skill Work:
Handstand Hold - Total of 60 seconds
L-Sit - Total of 60 seconds
WOD:
(Courtesy of CrossFit OKC)
Row 2000 meters, then...
6 Rounds:
- 20 Wall Balls, 20 lbs
- 10 Box Jumps, 24"
Post time to comments.
Handstand Hold - Total of 60 seconds
L-Sit - Total of 60 seconds
WOD:
(Courtesy of CrossFit OKC)
Row 2000 meters, then...
6 Rounds:
- 20 Wall Balls, 20 lbs
- 10 Box Jumps, 24"
Post time to comments.
Tuesday, June 2, 2009
Wednesday, 3 June 2009
Skill Work:
2 Position Clean (Floor, Mid-Hang) - 70% x 3 Sets
Clean Pull - 95% of clean x 3 x 3
Strength:
Shoulder Press - 3 x 3
WOD:
3 Rounds for Time:
- Row 250 meters
- 7 Burpees
2 Position Clean (Floor, Mid-Hang) - 70% x 3 Sets
Clean Pull - 95% of clean x 3 x 3
Strength:
Shoulder Press - 3 x 3
WOD:
3 Rounds for Time:
- Row 250 meters
- 7 Burpees
Monday, June 1, 2009
Tuesday, 2 June 2009
Skill Work:
- [3 Position Snatch (High-Hang, Above Knee, Floor) + 1 Overhead Squat] - 70% of Snatch 1RM x 3 Sets
- Snatch - Heavy Single
Strength:
Back Squat - Set a new 3 Rep Max!
(Use a box and bands if you have them)
WOD:
Max Rounds in 12 minutes:
- 6 Power Cleans, 155 lbs
- 12 GHD Situps
- 18 Double Unders
- [3 Position Snatch (High-Hang, Above Knee, Floor) + 1 Overhead Squat] - 70% of Snatch 1RM x 3 Sets
- Snatch - Heavy Single
Strength:
Back Squat - Set a new 3 Rep Max!
(Use a box and bands if you have them)
WOD:
Max Rounds in 12 minutes:
- 6 Power Cleans, 155 lbs
- 12 GHD Situps
- 18 Double Unders
Subscribe to:
Posts (Atom)