122013

               When you feel you have nothin left keep goin!

Friday

Strength: Back Squat 4-5 Sets: 30x0

Int/Adv: 3 reps
Beg: 6 reps
Rest 2 min after each set

Strength 2: 3 Sets of
Bench Press 10 Reps; 30x1
RDL 10 Reps; 2020

Rowing:

350m, Repeats 3 min rest 3 sets. 

  

Saturday

MAP'ped Out Best Buddies!
5 min on, 2 min off 3 sets

100m Run
20 Russian KB Swings
20 Burpees
20 Jumping Pull Ups or Regular Pull Ups (Scale as needed)

Start the next round where you left off. Score is total rounds

Post results to comments.

121813

Don't Forget To Donate For Our Food Drive!

Wednesday

Level 2

WOD: "Filthy 50" (40)
Box Jumps 24/20"
Jumping Pull Ups
KB Swings (35/26)
Walking Lunges (50 total - 25 each leg)
Knees to Elbow
Push Press (45/33)
Back Extensions
Wall Ball (20/14)
Burpees
Double Unders


-

Level 1

WOD: “Dirty 30” (35)

Upscale to Filthy 50 as needed

Thursday

Level 2

WOD: 3 min on, 1 min off x 4, rest 3 min, repeat.

1. Row (cal)
2. 5 Burpees, 20 Double Unders or (40x Single Unders)
3. 5m cone set up: 4 x Sprint, 1 Bear Crawl
4. 5 T2B, 20 Walking Lunges

-

Level 1

WOD: 3 min on, 1 min off x 4, rest 3 min, repeat.

1. Row (cal)
2. 5 Burpees, 20 Double Unders or (40x Single Unders)
3. 5m cone set up: 4 x Sprint, 1 Bear Crawl
4. 5 T2B, 20 Walking Lunges

Post results to comments.

121613

Thanks For Everyone Who Came Out For BAFD!

Monday

Level 2

Strength: Find 1RM OHS (12)
*Sub to Front Squat or Push Press as needed

WOD: "Jackie"
1000m Row
50 Thrusters (45/33)
30 Pull Ups (Adv-30x C2B Pull Ups)

Finisher: 3 Sets of 10 “Evil Wheels”

-

Level 1

Skill Builder: Review Thrusters & Kipping Pull Ups
*Sub as needed for WOD

Jackie:
1000m row
50x Thrusters
30x Pull Ups

Finisher Coaches Choice

Tuesday

Level 2

Strength: Hang Power Clean EMOM for 10 Minutes, (going up in weight - if possible to a 1RM)

WOD "Diane"
21-15-9 reps for time of
Deadlifts 225/155#
HSPU
Side note: rx is NO abmat - if you use a yoga mat, hands must be the same level as your head)
*Sub to "Dippin' Diane": Deadlifts + Ring or Static Dips

-

Level 1

Pre-Skill Structural: KB Walking Lunges down the floor 3 sets

Skill Builder: Double Under Instruction

WOD: "Annie"
50-40-30-20-10 reps for time
Double Unders
Sit Ups

Post results to comments.

121513

Skill Builder: Double Unders

AMRAP 12

Ascending Ladder of:
Thrusters 95/65
KB Swings 2 Pood/1 pood

Example: 1 Thruster 1 KB Swing , 2 Thrusters 2KB Swings etc...

Scale load and movements as needed

Post results to comments.

121413

Bring A Friend Day Baby!

Saturday

Team WOD 

Both Teammates Jump Rope At The Same Time

One Teammate Is Working At A Time

90 secs of Jumping Rope

50 Lunges

50 Push Ups

50 Sit Ups

90 secs of Jumping Rope

40 Lunges

40 Push Ups

40 Sit Ups

90 secs of Jumping Rope

30 Lunges

30 Push Ups

30 Sit Ups

90 secs of Jumping Rope

20 Lunges

20 Push Ups

20 Sit Ups

90 secs of Jumping Rope

10 Lunges

10 Push Ups

10 Sit Ups

Post results to comments.

121313

Bring A Friend Day Is Awesome!!!

Friday 

Strength: 4 Sets (12)

3 Push Press  w/1 second hold overhead, Rest 30 sec
Sit Ups 8-10 Reps; Rest 30 sec

AMRAP 10 with a partner of:

Partner 1 does one 10 meter sprint + one Burpee
Partner 2 does one 10 meter sprint + one Burpee
Partner 1 does two 10 meter sprints + two Burpees
Partner 2 does two 10 meter sprints + two Burpees

Post results to comments.

121213

Great hang time James!

Thursday

Bring A Friend Day WOD #1

AMRAP 21:

Buy In: 50 Burpees Each

- Then -

(One Partner Works At A Time)

150 Jump Rope Passes Total
40 Ab Mat Sit Ups
30 Wall Ball
250m Row

Post results to commwnts.

121113

CMC throwback!

Wednesday

Level 2

Strength 1: Back Squat 3 Sets (+5 -10#)

Set 1: 20 Reps  

Set 2: 10 Reps

Set 3: 10 Reps

(not for a 20 rep max, but for a heavy set of 20, then a set of 10, & another set 10 at the same weight rest 2-3 min btw sets.)

Strength 2: 3 Sets
Press  8 reps, Rest 30 sec
Sit Ups 12-15 reps, Rest 30 sec


WOD: AMRAP 6
15 Burpees
50 Dbl Unders

-

Level 1

Skill Builder/Strength: Back Squat

4 Sets 10 reps; 30x1

WOD: 10 Min AMRAP:
8 Burpees
100 Rope Passes any way (dubs/singles, etc)

Post results to comments.

120913

Way to go Team DUMBO!

Monday

"Sweaty Monday"

WOD:  30 Min Cap 

50 Pull Ups (advanced = C2B)
50 Dubs (100 singles)
50 Wall Ball
50 Dubs (100 singles)
50 Burpees + Jump & Touch
50 Dubs (100 singles)
50 V-Ups (50 singles)
50 Dubs (100 singles)

Then in remaining time: 

1 Muscle Up or Generator
1 Box Jump + Step Down
2 MU's (or 2 Generators)
2 Box Jumps
3 MU's (or 3 Generators)
3 Box Jumps
4 MU's (or 4 Generators...)
4 Box Jumps...Get as far as you can with the remaining time.

-

Level 1 

WOD: 30 Min Cap

30 Pull Ups
100 Jump Rope Passes
30 Wall Ball
100 Jump Rope Passes
30 Burpees
100 Jump Rope Passes
30 Sit Ups
100 Jump Rope Passes

Then: 

1 Single Arm Man Makers
1 Weighted Walking Lunge (each leg - holding the object they do single arm man makers with)
2 Single Arm Makers
2 Walking Lunge (each leg)
3 Single Arm Makers
3 Walking Lunge)...Get as far as you can with the remaining time.

Tuesday

Strength: 4 Sets (15)
1. Power Snatch Complex: 3 Power Snatch + 3 Behind Neck Push Press + 3 OHS
2. Strict/Weighted Pull Up 5 rep; 31x0, Rest 30 sec
3. Weighted Box Step Up 8 each leg, Rest 1 min

WOD: 5 sets Anaerobic Repeats (15) 

8 Power Cleans unbroken - (sub to 16 Russian KB Swings OR Hang Power Clean depending)
100m sprint
Rest 90sec

-

Level 1

Pre-Skill Anaerobic: 100m Sprint 2 sets

Burgener Warm Up Review Progressions w/pvc  

Skill Builder/Strength: Overhead Squat 10 reps

WOD: Tabata Mash Up (rotate after each 20 sec interval)
-Russian KB Swings
-Burpees
-Sit Ups

Post results to comments.

120613

Go Winston!!!

Friday

Level 2

Strength: In 12 Min, build to a 2 rep Snatch at 1.1 (. = 10 sec rest exactly after first one is complete) 

WOD: AMRAP 15
- 200m run
- 5 HSPU (sub to 10 HRPU or Ring Push Ups)
- 3 laps Bear Crawl (up & down floor is 1 lap)
- 10 Alt Arm KB Clean (5 each arm - alt reps)
- 15 Double Unders


-


Level 1

Skill: Deadlift: Sets of 10 reps; 2020

WOD: AMRAP 20
- 200m Run
- 2 laps bear crawl
- 5 Burpees
- 10 Box Jump + Step Down
- 15 DB Push Press

Saturday

WOD: AMRAP 25

- 200m run together (the rest is only one person working at a time - alternate reps - as needed)
- 20 Pull Ups (Jumping/Regular)
- 30 Push Ups or clapping push ups (knees or toes)
- 40 Sit Ups or V-Ups
- 50 Squats or Jumping Squats


Post results to comments.

120413

CrossFit Women Rule!

Wednesday

Level 2

Pre Struct Strength: 20 Min Alt EMOM

(Should be heavier than 2 weeks ago, due to less reps/slightly diff rep scheme)
1. Strict Chin 5-7; 31x0 (weighted or unweighted) or 31x0
2. 5-7 Dips; 30x0
3. W. Sit Ups 8-12 Reps,
4. RDL 8-10 2020

WOD: Rowing Repeats
500m, Rest 3 min, 250m, Rest 2 min, 100m (score each individually)

-

Level 1

Pre-Skill Structural: 3 sets: 5 Strict Chin Ups; 31x1

Skill Builder/Strength: Deadlift 2020, 10-12 reps for (10)

WOD: 4 rounds; 1 min per station, rotate, at the end of 3 stations, Rest 1 min
1. KB Swings
2. Hand Release Push Ups
3. Jump Rope (Singles or Doubles)

Thursday

Level 2

Skill Builder/Strength: Front Squat

1. 5 Sets of 5 no tempo, Rest 30sec
2. Muscle Up Transitions 5, ADAP, rest 30 sec
(Muscle Ups Strict, Muscle Ups, Belly Button, Chest, Kipping, Kip Progressions)
- add in 'transition' work as needed!
3.Turkish Get Ups 3 Each Arm, rest 1 min (good shoulder stability & Scap strength)

WOD: 15-12-9, reps for time
Heavy Thrusters (no rx - but looking for 135/85#)
Chest to Bar Pull Ups (sub to chin over bar pull ups)
Feel free to adjust reps/movements as needed to get desired response!

-

Level 1

Pre-Skill Anaerobic: 200m run x 2

Skill Builder/Strength: Front Squat Sets of 10 reps; 31x1

WOD: AMRAP 12
- 10 Goblet Squat
- 10 Sit Ups
- 5 Pull Up or Jumping Pull Up or Ring Row

Post results to comments.

120213

Love this pic!

Monday

Level 2

Strength 1: Back Squat 5 Sets
3 reps; 30x2, Rest 2min

Strength 2: 9 min Alt EMOM;

1. Push Press 5 reps w/2 sec hold overhead
2. KB Box Step Up 8 each leg (hold any position)

3. L-Sit 20-30 sec cumulative

WOD: For time
5 min Max Wall ball - every break is 5 T2B

-

Level 1

Skill Builder/Strength: Front Squat 8-10 Reps; 30x1

WOD: Full Tabata at each station; start at any station.

1. Overhead Walking Lunges (total steps - any object)
2. Lemon Squeezers
3. Wall ball

Tuesday

Level 2

Strength: In 12 min, build to a 3rm in Power Clean + Power Jerk (3 touch & go power clean, then 3 Power Jerk)
*If necessary anyone who needs adjustment - go to a 3RM Front Squat*

WOD: 30-20-10, reps for time
200m run to start every round
Hang Power Clean (sub to Front Squat or Goblet Squat)
Hand Release Push Ups
Box Jumps + Step Down (sub to weighted step ups as needed)

-

Level 1

Skill Builder/Strength: Front Squat Sets of 8-10 Reps; 31x1 (10) 

WOD: 21-15-9
KB Goblet Squat
Hand Release Push Ups
Sit Ups
Box Jump + Step Down

Post results to comments.

113013

After Yesterday you know what you need to do!

Saturday Smash- Up

Level 2: 40min Cap

800m Run
20 HSPU's
30 Pull Ups
40 KB Cleans (total, not per arm)
50 Box Jumps + Step Downs
60 Wall Ball
70 Burpees

-

Level 1: 35min Cap

400m Run
25 HRPU's
30 Pull Ups/Ring Rows
35 Single Arm Russian KB Swings
40 Box Jumps + Step Down
45 Wall Ball
50 Burpees (sub to no push up burpees)
400m Run

Post results to comments.

112813

Post thoughts to comments.

112713

Wednesday

Level 2

Skill Builder/Strength

3 Sets of:

1. Muscle Up  Transition x 5 reps
2. Turkish Get Ups x 3 Each Arm

 

WOD:

Max Aerobic Power
5 min on, 2 min off x 3 stations

5 T2B
5 Slam Ball

6 Hand Release Push Ups
6 Box Jump

7 KB Swings
7m Shuttle Run (out & back)

-

Level  1 

               

Skill Builder: Kipping Pull Up Progressions 

WOD: 

AMRAP 5; 3 min rest x 3 sets

5 Ring Rows or Jumping Pull Ups
5 Hand Release Push Ups

6 Slam Ball
6 box Step Up

7 KB Swing
7m Shuttle Run

Post results to comments.

112513

Way to go Josh!

Monday

Level 2

Strength 1: Back Squat 3 Sets (All at the same weight)
- Reps of 20 (set 1)

- Reps of 10 (set 2)

- Reps of 10 (set 3)

*Not for a 20 rep max, but for a heavy set of 20, then a set of 10, & another set of 10 at the same weight
Rest 2-3 Min btw sets

- Then do –

Strength 2:

Press 5 reps, 30x1 Rest 30 sec
Weighted Sit Ups 10-12 reps, Rest 30 sec

WOD: AMRAP 5

10 Burpees
30 Dbl Unders

-

Level 1

Pre-Skill Structural/Strength 1: Weighted Sit Ups 3 sets of 10 reps 

Skill Builder/Strength 2: Back Squat
4 sets of 10 reps; 30x1

WOD: AMRAP 10
8 Burpees
100 Rope Passes any way (dubs/singles, etc)

Tuesday

Strength: 4 Sets(15)
- 3 Position Power Snatch (high hang, below knee, floor- focus is on extension) Rest 30 sec
- Weighted Pull Ups 3 Reps; 31x0, Rest 30 sec
- Bulgarian Split Squat 8 each leg rest 1 min (hold db's or kb's)

WOD: Anaerobic  Repeats (15)
7 Power Snatch (touch & go)
100m sprint                                            

Sub to hang psn, or clean, or 14 Russian KB Swings + sprint

-

Level 1

Pre-Skill Anaerobic: 100m Sprint 2 sets

Burgener Warm Up Review Progressions w/pvc

Skill Builder: Overhead Squat 10 reps
WOD: Tabata Mash Up (rotate after each 20 sec interval) - 12 minutes total - 3 full Tabata rounds
- Russian KB Swings
- Hand Release Push Ups
- Sit Ups

Post results to comments.

112213

Chris pushin hard!

Friday

Level 2

Pre Struc Anaerobic: 3 sets 250m Row, rest 2 min

WOD: "Lynne"
5 Rounds, not for time (25)
Max Reps Bodyweight Bench Press (2/3 women)
Max Reps Pull Ups (kipping is good - but anyone that wants more of a strength bias can do max rep strict pull ups)
*Score is total combined reps

Finisher: 1 min max meters “Rowing Challenge”

-

Level 1

Skill: Kipping Pull Up Progressions

WOD: Tabata This
Full Tabata at each station, (30 sec rest to rotate)
Pull Ups/Ring Rows
Push Ups
Sit Ups
Squats

Saturday

WOD: AMRAP 20 

100m run
10 Burpees Each Round
Follow each round with a different complex
Rd 1: 10 Pull ups
Rd 2: 10 HSPU (or HRPU’s)
Rd 3: 10 Pistols (or 10 Jumping Lunge each leg)
Rd 4: Go back to round 1

Sunday

Team WOD 2-3

WOD: AMRAP 30

5 Pull-up,

10 Push-up,

20 Sit-ups

One teammate finishes circuit before next teammate continues

Kipping is allowed on pull ups 

Post results to comments.