Wednesday, 19 May 2010

SWCC

Skill Work:
NOT FOR TIME!
21-15-9
- Overhead Squats, Weight: PVC Pipe -> 45 lbs bar (Depending on ability)
- Double Unders
Penalty: Every break during the Double Under sets earns you 5 Burpees at the end...Focus!

Row 500 meters - Set a new PR!
(Compare to 18 March 2009)

WOD:
AMRAP in 30 minutes:
- Run 400 meters
- 6 Snatches, 95 lbs
- 6 Overhead Squats, 95 lbs
- 6 Behind-the-Neck Push Press, 95 lbs

Post skill results and number of rounds to comments.

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.

Wednesday, 29 April 2009

Skill Work:
On the rings
- Muscle-Up Progressions
- Skin the Cats (Novices may tuck their legs into their chest)

WOD:
"Michael"
3 Rounds for Time:
- Run 800 meters
- 50 Back Extensions
- 50 Sit-ups

Post experiences on the rings and time to comments.

Tuesday, 28 April 2009

Strength:
Front Squat - Set a new 1 Rep Max!
(Remember, the Front Squat is an accessory exercise of the Clean, so this should be a full depth, rock-bottom squat!)

Skill:
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:
Heavy version of 2009 CrossFit Games Mid Atlantic Regional Qualifiers Final Workout:
15-12-9
- Power Snatch, 135 lbs
- Pullups, 35 lbs

Post weight and time to comments.

Friday, 17 April 2009

Skill Work:
NOT FOR TIME!
21-15-9
- Overhead Squats, Weight: PVC Pipe -> 45 lbs bar (Depending on ability)
- Medicine Ball Cleans

WOD:
"Filthy Fifty"
For time:
- 50 Box jump, 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

Post time to comments.

Saturday, 11 April 2009

Strength:
Bench Press - Find your 3 Rep Max
(Use bands if you've got them)

Skill Work:
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:
"Queen Elizabeth"
3 Rounds for Time:
- 10 Power Cleans, Bodyweight
- 10 Ring Dips, 35 lbs

Post weight, penalties, and time to comments.

Tuesday, 7 April 2009

Strength:
Back Squat - Set a new 5 Rep Max

Skill Work:
NOT FOR TIME!
21-15-9
- Overhead Squats, Weight: PVC Pipe -> 45 lbs bar (Depending on ability)
- Double Unders
Penalty: Every break during the Double Under sets earns you 3 Turkish Getups (25 lbs) at the end...Focus!

WOD:
5 Rounds for Time:
- 5 Thrusters, 155 lbs
- 10 Burpees

Friday, 3 April 2009

Ed cursing the sandbag

Strength:
Shoulder Press - Set a new 3 Rep Max

Skill:
Handstand - Total of 60 Seconds
L-Sit - Total of 60 Seconds

WOD:
7 Rounds for time of:
- 3 Push Jerks - 155 lbs
- 6 Pull Ups
- 9 Box Jumps 20” Box

Courtesy of CrossFit Football

Post weight and time to comments.

Monday, 30 March 2009

Strength:
Box Squats w/ Bands - Set a new 3RM!
Compare to 031309

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:
"Fran"
21-15-9
- Thrusters, 95 lbs
- Pull-ups

Post weight, penalties, and time to comments.

Monday, 23 March 2009

Randy gettin' after Muscle Ups!

Strength:
Deadlift - Set a new 3 Rep Max!
Compare to 030709.

Skill Work:
NOT FOR TIME!
21-15-9
- Overhead Squats, Weight: PVC Pipe -> 45 lbs bar (Depending on ability)
- Double Unders
Penalty: Every break during the Double Under sets earns you 5 Burpees at the end...Focus!

WOD:
- 15 Deadlifts, 275 lbs
- Run 400 meters
- 12 Deadlifts, 275 lbs
- Run 400 meters
- 9 Deadlifts, 275 lbs
- Run 400 meters

Post weight, penalties, and time to comments.

Wednesday, 11 March, 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!

Strength Work:
Snatch / Clean & Jerk
Set a new 1RM!

WOD:
12-9-6
- Box Jumps, Mid-Thigh
- Knees-to-Elbows

If you're feeling especially beat down today, consider skipping the skill work and/or MetCon.

Post Penalties, Weights, and Time to comments.

Friday, March 6, 2009

Strength:
Back Squat
Find a new 5RM!

Skill Work (At a moderate pace):
NOT FOR TIME!
21-15-9
- Overhead Squats, Weight: PVC Pipe -> 45 lbs bar (Depending on ability)
- Double Unders
Penalty: Every break during the Double Under sets earns you 5 Burpees at the end...Focus!

WOD:
"Isabel"
For Time:
30 Reps, 135 lbs Snatch (Click for Video Demo - Also see THIS LINK for many more Videos!)

This one is supposed to be over quickly, so chose a weight that allows you to finish around 3-4 minutes. Just like "Grace," this is an "anyhow" workout. In other words, get the bar from the ground to overhead in one motion, any way possible: full squat snatch, power snatch, muscle snatch.

Post All Weights and Time to comments.