WOD:
"Paul"
Five rounds for time of:
- 50 Double unders
- 35 Knees to elbows
- 20 Yards Overhead walk, 185 lbs
Pittsburgh Police Officer Paul John Rizzo Domenic Sciullo II, 36, was shot and killed in the line of duty while responding to a domestic disturbance call on April 4, 2009. He was engaged to be married with Lisa Esposito.
Post time to comments.
Monday, April 26, 2010
Monday, 26 April 2010
WOD:
CrossFit Total (Click for PDF of the rules)
Find your 1 Rep Max
- Back Squat
- Shoulder Press
- Deadlift
Post best lifts and total to comments.
CrossFit Total (Click for PDF of the rules)
Find your 1 Rep Max
- Back Squat
- Shoulder Press
- Deadlift
Post best lifts and total to comments.
Friday, April 23, 2010
Saturday, 24 April 2010
WOD:
16 Rounds:
15 seconds work/15 seconds rest; alternating between
- Kettlebell Swings, 1 pood (or 55 lbs DB)
- Push-ups
For the KB swings, really focus on "pulling" the weight down from the top, increasing the cycle time. This also increases its "virtual weight" at the bottom which has all kinds of performance benefits.
16 Rounds:
15 seconds work/15 seconds rest; alternating between
- Kettlebell Swings, 1 pood (or 55 lbs DB)
- Push-ups
For the KB swings, really focus on "pulling" the weight down from the top, increasing the cycle time. This also increases its "virtual weight" at the bottom which has all kinds of performance benefits.
Thursday, April 22, 2010
Friday, 23 April 2010
Skill Work:
Snatch - 75% of Monday's Heavy Single x 1 x 3
Clean & Jerk - Heavy Single
Strength:
Deadlift (w/ plates ~2" off ground) - Find your 1 Rep Max
WOD:
Sprints:
15 x 40 meters
Rest approximately 1 minute between reps.
Post weights and split times to comments.
Snatch - 75% of Monday's Heavy Single x 1 x 3
Clean & Jerk - Heavy Single
Strength:
Deadlift (w/ plates ~2" off ground) - Find your 1 Rep Max
WOD:
Sprints:
15 x 40 meters
Rest approximately 1 minute between reps.
Post weights and split times to comments.
Wednesday, April 21, 2010
Best. Show. Ever.
So I just finished watching Season 7 of The Shield, and all I can say is that the series finale is EPIC. Yes, I realize that it aired over a year ago, but it was well worth the wait. The Shield was my favorite show on TV and the ending was everything a series finale should be. If you have never watched The Shield, then you need to hop over to your Netflix queue and order Season 1...you've got some catchin' up to do. Trust me, you won't regret it! :-)
Tuesday, April 20, 2010
Wednesday, 21 April 2010
Skill Work:
- Spend 30 minutes working on your "goat"
- Read one article from the CrossFit Journal from 2005
WOD:
"Death by Clean & Jerk"
Post article read and number of rounds/total reps to comments.
- Spend 30 minutes working on your "goat"
- Read one article from the CrossFit Journal from 2005
WOD:
"Death by Clean & Jerk"
With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerk the second minute, three 135 pound Clean and Jerk the third minute.... continuing as long as you are able.
Use as many sets each minute as needed.
Post article read and number of rounds/total reps to comments.
Monday, April 19, 2010
Tuesday, 20 April 2010
Skill Work:
2 Position Clean (Floor, Mid-Hang) - 70% x 3 Sets
Clean Pull - 95% of clean x 3 x 3
Strength:
Shoulder Press (w/ Bands) - Find your 1 Rep Max
(We are swapping the BP and SP this week to accommodate next week's CFT)
WOD:
Five rounds for time of:
- 20 Back Squats, 135 lbs
- 20 yards Handstand walk
Video demos HERE and HERE!
Post weights and time to comments.
2 Position Clean (Floor, Mid-Hang) - 70% x 3 Sets
Clean Pull - 95% of clean x 3 x 3
Strength:
Shoulder Press (w/ Bands) - Find your 1 Rep Max
(We are swapping the BP and SP this week to accommodate next week's CFT)
WOD:
Five rounds for time of:
- 20 Back Squats, 135 lbs
- 20 yards Handstand walk
Video demos HERE and HERE!
Post weights and time to comments.
Sunday, April 18, 2010
Monday, 19 April 2010
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 (w/ Bands) - Find your 1 Rep Max
WOD:
3 Rounds for Time:
- Row 250 meters
- 7 Burpees
(Compare to 3 June 2009)
Post weights and time to comments.
- [3 Position Snatch (High-Hang, Above Knee, Floor) + 1 Overhead Squat] - 70% of Snatch 1RM x 3 Sets
- Snatch - Heavy Single
Strength:
Back Squat (w/ Bands) - Find your 1 Rep Max
WOD:
3 Rounds for Time:
- Row 250 meters
- 7 Burpees
(Compare to 3 June 2009)
Post weights and time to comments.
Friday, April 16, 2010
Saturday, 17 April 2010
Skill Work:
3 Position Clean (Mid-hang, Hang, Floor) - 65% x 3 sets
Clean & Jerk - 75% x 1 x 3
Strength:
Shoulder Press (w/ Bands) - Find your 3 Rep Max
WOD:
AMRAP in 20 minutes:
- 5 Push Press, 155 lbs
- 10 Sandbag Zercher Squats, 135 lbs
- 15 Pull-ups
Post weights and number of rounds to comments.
3 Position Clean (Mid-hang, Hang, Floor) - 65% x 3 sets
Clean & Jerk - 75% x 1 x 3
Strength:
Shoulder Press (w/ Bands) - Find your 3 Rep Max
WOD:
AMRAP in 20 minutes:
- 5 Push Press, 155 lbs
- 10 Sandbag Zercher Squats, 135 lbs
- 15 Pull-ups
Post weights and number of rounds to comments.
Thursday, April 15, 2010
Friday, 16 April 2010
Skill Work:
Muscle Snatch - 85% x 2 x 2
(Power Clean + 2 Front Squats + Split Jerk) 65% x 3 sets
Strength:
Deadlift (w/ plates 2" off ground) - Find your 3 Rep Max
WOD:
Sprints
- 300 meters
- 200 meters
- 100 meters
- 200 meters
- 300 meters
Rest 2-5 minutes between each sprint.
Post weights and splits to comments.
Muscle Snatch - 85% x 2 x 2
(Power Clean + 2 Front Squats + Split Jerk) 65% x 3 sets
Strength:
Deadlift (w/ plates 2" off ground) - Find your 3 Rep Max
WOD:
Sprints
- 300 meters
- 200 meters
- 100 meters
- 200 meters
- 300 meters
Rest 2-5 minutes between each sprint.
Post weights and splits to comments.
Tuesday, April 13, 2010
Wednesday, 14 April 2010
Skill Work:
- Box Jump - Find your Max height (Compare to 10 March 2010)
- Iron Cross Progressions (Click for CFJ Video Article)
WOD:
5 Rounds for time:
- Run 400 meters
- 15 Overhead Squats, 95-lbs
- 15 Pull-ups, Chest-to-Bar
Post results and time to comments.
- Box Jump - Find your Max height (Compare to 10 March 2010)
- Iron Cross Progressions (Click for CFJ Video Article)
WOD:
5 Rounds for time:
- Run 400 meters
- 15 Overhead Squats, 95-lbs
- 15 Pull-ups, Chest-to-Bar
Post results and time to comments.
Monday, April 12, 2010
Tuesday, 13 April 2010
Skill Work:
- 2 Position Snatch (Floor, Mid-thigh) - 60% x 3 sets
- Snatch Deadlift - 105% x 3 x 3
Strength:
Floor Press - Find your 3 Rep Max
WOD:
"Erin"
Five rounds for time of:
- 15 Dumbbell Split Clean, 40 lbs x 2
- 21 Pull-ups
Post weights and time to comments.
- 2 Position Snatch (Floor, Mid-thigh) - 60% x 3 sets
- Snatch Deadlift - 105% x 3 x 3
Strength:
Floor Press - Find your 3 Rep Max
WOD:
"Erin"
Five rounds for time of:
- 15 Dumbbell Split Clean, 40 lbs x 2
- 21 Pull-ups
Post weights and time to comments.
Sunday, April 11, 2010
Monday, 12 April 2010
Skill Work:
- Overhead Squat - 65% x 2 x 2
- Snatch Balance - 65% x 3 x 2
- Snatch - 70% x 1 x 3
Strength:
Back Squat (w/ Bands) - Find your 3 Rep Max
WOD:
Tabata Front Squats, 95 lbs
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Total time for the workout is 4 minutes. Tabata score is the combined total reps for all 8 rounds.
Post weights and results to comments.
- Overhead Squat - 65% x 2 x 2
- Snatch Balance - 65% x 3 x 2
- Snatch - 70% x 1 x 3
Strength:
Back Squat (w/ Bands) - Find your 3 Rep Max
WOD:
Tabata Front Squats, 95 lbs
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Total time for the workout is 4 minutes. Tabata score is the combined total reps for all 8 rounds.
Post weights and results to comments.
Friday, April 9, 2010
Saturday, 10 April 2010
Skill Work:
- Snatch Deadlift - 105% x 2 x 3
- Snatch Balance - Heavy Single
Strength:
Shoulder Press (w/ Bands) - Find your 5 Rep Max
WOD:
AMRAP in 20 minutes:
- 5 Hang Squat Cleans, 165 lbs
- 10 Ring Dips
- 15 Box Jumps, 24"
(Compare to 28 June 2009)
Post weights and number of rounds to comments.
- Snatch Deadlift - 105% x 2 x 3
- Snatch Balance - Heavy Single
Strength:
Shoulder Press (w/ Bands) - Find your 5 Rep Max
WOD:
AMRAP in 20 minutes:
- 5 Hang Squat Cleans, 165 lbs
- 10 Ring Dips
- 15 Box Jumps, 24"
(Compare to 28 June 2009)
Post weights and number of rounds to comments.
Thursday, April 8, 2010
Friday, 9 April 2010
Skill Work:
- [3 Position Snatch (High-Hang, Above Knee, Floor) + 1 Overhead Squat] - 70% of Snatch 1RM x 3 Sets
- Snatch - Heavy Single
Strength:
Deadlift (w/ plates 2" off ground) - Find your 5 Rep Max
WOD:
Sprints
8 x 200m
Rest 2-3 minutes between efforts
Post weights and splits to comments.
- [3 Position Snatch (High-Hang, Above Knee, Floor) + 1 Overhead Squat] - 70% of Snatch 1RM x 3 Sets
- Snatch - Heavy Single
Strength:
Deadlift (w/ plates 2" off ground) - Find your 5 Rep Max
WOD:
Sprints
8 x 200m
Rest 2-3 minutes between efforts
Post weights and splits to comments.
Tuesday, April 6, 2010
Wednesday, 6 April 2010
Skill Work:
- Turkish Get-up - Find your barbell 1RM
- Iron Cross Progressions (Click for CFJ Video Article)
WOD:
For Time:
5 Rounds:
- Run 400 meters
- 21 Kettlebell Swings, 2 pood (or 75 lbs DB)
- 12 Ring Dips
Post results and time to comments.
- Turkish Get-up - Find your barbell 1RM
- Iron Cross Progressions (Click for CFJ Video Article)
WOD:
For Time:
5 Rounds:
- Run 400 meters
- 21 Kettlebell Swings, 2 pood (or 75 lbs DB)
- 12 Ring Dips
Post results and time to comments.
Monday, April 5, 2010
Tuesday, 6 April 2010
Skill Work:
3 Position Clean (Mid-hang, Hang, Floor) - 65% x 3 sets
Clean & Jerk - 75% x 1 x 3
Strength:
Floor Press - Find your 5 Rep Max
(Click HERE for a pretty decent YouTube demo)
WOD:
"Heavy Grace"
For Time:
- 30 Clean & Jerks, 155 lbs
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:
Floor Press - Find your 5 Rep Max
(Click HERE for a pretty decent YouTube demo)
WOD:
"Heavy Grace"
For Time:
- 30 Clean & Jerks, 155 lbs
Post weights and time to comments.
Sunday, April 4, 2010
Monday, 5 April 2010
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:
Back Squat (w/ Bands) - Find your 5 Rep Max
WOD:
AMRAP in 10 minutes:
- 10 Sandbag Zercher Squat, 50% bodyweight
- 10 KB Swings, 2 pood (or 75 lbs DB)
Post weights and number of rounds 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:
Back Squat (w/ Bands) - Find your 5 Rep Max
WOD:
AMRAP in 10 minutes:
- 10 Sandbag Zercher Squat, 50% bodyweight
- 10 KB Swings, 2 pood (or 75 lbs DB)
Post weights and number of rounds to comments.
Friday, April 2, 2010
Saturday, 3 April 2010
Skill Work:
- 2 Position Snatch (Floor, Mid-thigh) - 60% x 3 sets
- Split Jerk - 80% x 2 x 2
Strength:
Push Press (w/ Bands) - Find your 1 Rep Max
WOD:
"Filthy Fifty"
For time:
- 50 Box jumps, 24"
- 50 Jumping Pull-ups
- 50 KB Swings, 1 Pood (or 35 lbs DB)
- 50 Walking Lunges- 50 Knees-to-Elbows
- 50 Push Press, 45 lbs- 50 Back Extensions
- 50 Wall Ball Shots, 20 lbs
- 50 Burpees
- 50 Double Unders
(Compare to 23 November 2009)
Post weights and time to comments.
- 2 Position Snatch (Floor, Mid-thigh) - 60% x 3 sets
- Split Jerk - 80% x 2 x 2
Strength:
Push Press (w/ Bands) - Find your 1 Rep Max
WOD:
"Filthy Fifty"
For time:
- 50 Box jumps, 24"
- 50 Jumping Pull-ups
- 50 KB Swings, 1 Pood (or 35 lbs DB)
- 50 Walking Lunges- 50 Knees-to-Elbows
- 50 Push Press, 45 lbs- 50 Back Extensions
- 50 Wall Ball Shots, 20 lbs
- 50 Burpees
- 50 Double Unders
(Compare to 23 November 2009)
Post weights and time to comments.
Thursday, April 1, 2010
Friday, 2 April 2010
Skill Work:
- Overhead Squat - 75% x 2 x 2
- Snatch Balance - 75% x 3 x 2
- Snatch - 80% x 1 x 3
Strength:
Deadlift (Feet elevated 2") - Find your 1 Rep Max
WOD:
Sprints
10x 100 meters
Rest 2-3 minutes between efforts.
Post weights and splits to comments.
- Overhead Squat - 75% x 2 x 2
- Snatch Balance - 75% x 3 x 2
- Snatch - 80% x 1 x 3
Strength:
Deadlift (Feet elevated 2") - Find your 1 Rep Max
WOD:
Sprints
10x 100 meters
Rest 2-3 minutes between efforts.
Post weights and splits to comments.
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