Skill Work:
Snatch - 75% of Saturday Heavy Single x 1 x 3
Clean & Jerk - Heavy Single
Strength:
Incline Bench Press (w/ Bands) - Set a new 3 Rep Max
WOD:
AMRAP in 8 minutes:
- 5 Handstand Pushups
- 10 Pullups
- 15 Double Unders
(Compare to 23 June 2009)
Post weights and number of rounds to comments.
Showing posts with label Incline Bench. Show all posts
Showing posts with label Incline Bench. Show all posts
Monday, February 8, 2010
Monday, February 1, 2010
Tuesday, 2 February 2010
Skill Work:
- 2 Position Snatch (Floor, Mid-thigh) - 60% x 3 sets
- Snatch Deadlift - 105% x 3 x 3
Strength:
Incline Bench Press (w/ Bands) - Set a new 5 Rep Max
WOD:
21-15-9
- Sandbag Clean and Throw, 30% of bodyweight
- Burpees
A Clean and Throw is completed by cleaning the weight to the shoulders followed by a push jerk-esque knee bend/hip drive and explosively throwing the sandbag up and away from your body. Go for max distance on each throw. On each consecutive rep, try to get the sandbag back to the same place where you threw the previous rep from.
Post weights and time to comments.
- 2 Position Snatch (Floor, Mid-thigh) - 60% x 3 sets
- Snatch Deadlift - 105% x 3 x 3
Strength:
Incline Bench Press (w/ Bands) - Set a new 5 Rep Max
WOD:
21-15-9
- Sandbag Clean and Throw, 30% of bodyweight
- Burpees
A Clean and Throw is completed by cleaning the weight to the shoulders followed by a push jerk-esque knee bend/hip drive and explosively throwing the sandbag up and away from your body. Go for max distance on each throw. On each consecutive rep, try to get the sandbag back to the same place where you threw the previous rep from.
Post weights and time to comments.
Monday, January 4, 2010
Tuesday, 5 January 2010
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:
Incline Bench Press - Set a new 3 Rep Max
(Use bands if you have them)
WOD:
AMRAP in 10 minutes:
- 10 Burpees
- 10 Overhead Squats, 95 lbs
Post weights and number of rounds to comments.
Front Squat - (Weight=Clean PR) x 2 x 2
Split Jerk - 80% x 2 x 2
Clean & Jerk - 80% x 1 x 3
Strength:
Incline Bench Press - Set a new 3 Rep Max
(Use bands if you have them)
WOD:
AMRAP in 10 minutes:
- 10 Burpees
- 10 Overhead Squats, 95 lbs
Post weights and number of rounds to comments.
Friday, December 25, 2009
Saturday, 26 December 2009
Skill Work:
- 3 Position Clean (Mid-hang, Hang, Floor) - 65% x 3 sets
- Clean & Jerk - 75% x 1 x 3
Strength:
Incline Bench Press - Set a new 5 Rep Max
(Use bands if you have them)
WOD:
21-18-15-12-9-6-3:
- Pull-ups
- Push-ups
- Sit-ups
- Squats
Post weights and time to comments.
***NOTE: The Second Colossal Challenge will take place next weekend. The WODs will be posted Friday at noon HST. The format and timetable (i.e., videos being due no later than Sunday at midnight) will be the same, so please plan accordingly.
- 3 Position Clean (Mid-hang, Hang, Floor) - 65% x 3 sets
- Clean & Jerk - 75% x 1 x 3
Strength:
Incline Bench Press - Set a new 5 Rep Max
(Use bands if you have them)
WOD:
21-18-15-12-9-6-3:
- Pull-ups
- Push-ups
- Sit-ups
- Squats
Post weights and time to comments.
***NOTE: The Second Colossal Challenge will take place next weekend. The WODs will be posted Friday at noon HST. The format and timetable (i.e., videos being due no later than Sunday at midnight) will be the same, so please plan accordingly.
Monday, November 16, 2009
Tuesday, 17 October 2009
Strength:
Incline Bench Press - Set a new 1 Rep Max
(Use bands if you have them)
WOD:
5 Rounds for Time
- 5 Handstand Pushups
- 10 KB Swings, 2 Pood (or 75 lbs DB)
(Compare to 18 May 2009)
Post weight and time to comments.
Incline Bench Press - Set a new 1 Rep Max
(Use bands if you have them)
WOD:
5 Rounds for Time
- 5 Handstand Pushups
- 10 KB Swings, 2 Pood (or 75 lbs DB)
(Compare to 18 May 2009)
Post weight and time to comments.
Monday, November 9, 2009
Tuesday, 10 November 2009
Strength:
Incline Bench Press - Set a new 3 Rep Max
(Use bands if you have them)
WOD:
"Chelsea"
For 30 minutes, each minute on the minute perform:
- 5 pull-ups
- 10 push-ups
- 15 squats
If you are unable to complete a round in the allotted minute, rest for the next minute and continue on until you hit 30 minutes.
Post weight and results to comments.
Incline Bench Press - Set a new 3 Rep Max
(Use bands if you have them)
WOD:
"Chelsea"
For 30 minutes, each minute on the minute perform:
- 5 pull-ups
- 10 push-ups
- 15 squats
If you are unable to complete a round in the allotted minute, rest for the next minute and continue on until you hit 30 minutes.
Post weight and results to comments.
Monday, November 2, 2009
Tuesday, 3 November 2009
Strength:
Incline Bench Press - Set a new 1 Rep Max
(Use bands if you have them)
WOD:
3 rounds for time of:
- Row 500 meters
- 7 Muscle-ups
Post weight and time to comments.
Incline Bench Press - Set a new 1 Rep Max
(Use bands if you have them)
WOD:
3 rounds for time of:
- Row 500 meters
- 7 Muscle-ups
Post weight and time to comments.
Monday, October 26, 2009
Tuesday, 27 October 2009
Strength:
Incline Bench Press - Set a new 3 Rep Max
(Use bands if you have them)
WOD:
AMRAP in 20 minutes of:
- 10 Hang squat cleans, 135 lbs
- 25 Wall ball shots, 20 lbs
Post weight and number of rounds to comments.
Incline Bench Press - Set a new 3 Rep Max
(Use bands if you have them)
WOD:
AMRAP in 20 minutes of:
- 10 Hang squat cleans, 135 lbs
- 25 Wall ball shots, 20 lbs
Post weight and number of rounds to comments.
Monday, October 19, 2009
Tuesday, 20 October 2009
Strength:
Incline Bench - Set a new 5 Rep Max
(Use bands if you have them)
WOD:
21-15-9
- Power Snatch, 95 lbs
- Burpees
Incline Bench - Set a new 5 Rep Max
(Use bands if you have them)
WOD:
21-15-9
- Power Snatch, 95 lbs
- Burpees
Monday, August 24, 2009
Tuesday, 25 August 2009
Strength:
Incline Bench Press - Set a new 1 Rep Max
(Use bands if you have them)
Skill Work:
3 Position Snatch (Floor, Mid-hang, High-Hang) - 70% x 3 sets
WOD:
"Helen"
Three rounds for time:
- Run 400 meters
- 21 KB Swings, 1.5 pood (or 55 lbs dumbbell)
- 12 Pull-ups
(Compare to 8 April 2009)
Post weights and time to comments.
Incline Bench Press - Set a new 1 Rep Max
(Use bands if you have them)
Skill Work:
3 Position Snatch (Floor, Mid-hang, High-Hang) - 70% x 3 sets
WOD:
"Helen"
Three rounds for time:
- Run 400 meters
- 21 KB Swings, 1.5 pood (or 55 lbs dumbbell)
- 12 Pull-ups
(Compare to 8 April 2009)
Post weights and time to comments.
Monday, August 17, 2009
Tuesday, 18 August 2009
Strength:
Incline Bench Press - Set a new 3 Rep Max
Skill Work:
Clean Complex (Power Clean + 2 Front Squats + Split Jerk) - 75% of C&J x 3 sets
WOD:
Row 2K
Incline Bench Press - Set a new 3 Rep Max
Skill Work:
Clean Complex (Power Clean + 2 Front Squats + Split Jerk) - 75% of C&J x 3 sets
WOD:
Row 2K
Monday, August 10, 2009
Tuesday, 11 August 2009
Strength:
Incline Bench Press - 5 Rep Max
WOD:
For time:
- 135 lb Thruster, 10 reps
- 50 Double-unders
- 135 lb Thruster, 8 reps
- 40 Double-unders
- 135 lb Thruster, 6 reps
- 30 Double-unders
- 135 lb Thruster, 4 reps
- 20 Double-unders
- 135 lb Thruster, 2 reps
- 10 Double-unders
Post time to comments.
Incline Bench Press - 5 Rep Max
WOD:
For time:
- 135 lb Thruster, 10 reps
- 50 Double-unders
- 135 lb Thruster, 8 reps
- 40 Double-unders
- 135 lb Thruster, 6 reps
- 30 Double-unders
- 135 lb Thruster, 4 reps
- 20 Double-unders
- 135 lb Thruster, 2 reps
- 10 Double-unders
Post time to comments.
Saturday, July 4, 2009
Sunday, 5 July 2009
Are you taking your Fish Oil daily? NO?! Well, here is a compelling study that shows why you should go out and buy a bottle RIGHT NOW.
Skill Work:
Snatch Balance - Heavy Single
Snatch - 75% x 1 x 3
Strength:
Incline Press - Set a new 3 Rep Max!
WOD:
3 Rounds for Time:
- Run 400 meters
- 15 Deadlifts, Bodyweight
- 20 Box Jumps, 24"
Post weights and time to comments.
Skill Work:
Snatch Balance - Heavy Single
Snatch - 75% x 1 x 3
Strength:
Incline Press - Set a new 3 Rep Max!
WOD:
3 Rounds for Time:
- Run 400 meters
- 15 Deadlifts, Bodyweight
- 20 Box Jumps, 24"
Post weights and time 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.
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 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, May 29, 2009
Saturday, 30 May 2009
Skill Work:
3 Position Clean (Mid-hang, Hang, Floor) - 65% x 3 sets
Clean & Jerk - 75% x 1 x 3
Strength:
Incline Bench Press - Find your 3 Rep Max
(Use bands if you have them)
WOD:
"Last Ascent"
(Courtesy of the guys at CrossFit Agoge and the Hopper Deck!)
5-10-15
- Back Squats, 225 lbs
- Box Jumps, Mid-thigh
(Compare to 22 March 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 Press - Find your 3 Rep Max
(Use bands if you have them)
WOD:
"Last Ascent"
(Courtesy of the guys at CrossFit Agoge and the Hopper Deck!)
5-10-15
- Back Squats, 225 lbs
- Box Jumps, Mid-thigh
(Compare to 22 March 2009)
Post weights and time to comments.
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