103013

Go Ash!!

Wednesday

Level 2

A. Strength: Build to a Heavy 5 Rep Back Squat (15)
Perform AMRAP at 85% of A (no tempo)

WOD: Sprint Chipper
400m run
35 Wall Ball
30 Toes to Bar
25 Hand Release Push Ups
20 Striders (each leg)
15 V-Ups
10 Burpees

-

Level 1

A. Pre Skill Builder/Strength: Back Squat

Build to a Heavy 5 Rep
Perform AMRAP at 85% of A (no tempo)

WOD: The Cobra Sprint Chipper
400m Run
35 Wall Ball
30 T2B/Knee Raises/Sit Ups
25 HRPU’s
20 Striders (each leg)
15 V-Ups/Sit Ups
10 Burpees

Thursday

Level 2

3 Sets
1. Weighted Pull Ups 3-4; 31x0, Rest 30 sec
2. Weighted Sit Up 12-15, Rest 30 sec
3. Turkish Get Ups 3 Each Arm Smooth, Rest 30 sec

WOD: 5 Rounds, Rest 2 min after each set
6  Power Snatch (Touch & Go - can go up in weight or stay there)
30 Double Unders (Sub single unders )
If you have any shoulder issues - sub to front squat/or any movement with good turnover, but fits your needs/ability)

-

Level 1

Pre-Skill: Structural: Weighted Sit Ups 8-10

Skill Builder: Overhead Squat 8-10; 21x1

WOD: Full Tabata at each station
KB Swing
No Push Up Burpee
Jump Rope

Fall seven times and stand up eight. – Japanese Proverb

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102713

Welcome to the Herd Matt

Monday

Level 2

4-5 Sets
Bench Press 5 Reps x 1 min
Good Morning 6-8 Reps; 2020, Rest 1 min

WOD: 4 sets 3 min on, 1 min off
100m Run
5 Burpee + Jumping Pull Up
10 KB Swing
20 Double Unders

-

Level 1

Skill Builder/Strength: Press; Sets of 5 Reps; 21x1

WOD: AMRAP 5, Rest 2 min - 3 sets

100m Run
10 Sit Ups
10 Russian KB Swings
50 Jump Rope Passes

Tuesday

Level 2

Strength: Clean & Jerk, 12 Minute EMOM; 1 rep per minute, going up in weight - hopefully finding a 1RM
TT: 1k Row
Coach's Choice Finisher

-

Level 1

Pre-Skill: TT 500m 

Skill Builder: Push Press; sets of 5 reps, 1 sec pause overhead

WOD: AMRAP 10

50 Jump Rope passes
10 DB or KB Push Press
10 No Push Up Burpees

The two most important days in your life are the day you are born and the day you find out why. – Mark Twain

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102513

All day Winston!!

Friday

Level 2

Pre-Structural: 

3 x 400m Run, Rest 3 min after each set

WOD: Back Squats

"Tower of Power" 

1 min on, 3 min off
135/85 = 1 pt
185/115 = 3 pts
225/135 = 7 pts
185/115 = 3 pts
135/85  = 1 pt

-

Level 1

Skill Builder: Back Squat Sets of 6-8 reps; 31x1

WOD: 3 Rounds for time
400m Run
21 Goblet Squats
21 Sit Ups

Saturday

Level 2

Strength: Bench Press build up to a heavy 3 rep (15)

Max Effort L-Sit Hold

WOD: Full Tabata at each station
Rd 1: Push Ups
Rd 2: Double Unders
Rd 2: Sit Ups

-

Level 1

Skill Builder/Strength: Press Sets of 5 reps for 10 minutes

WOD: Full Tabata at each station
Rd 1: Push Ups
Rd 2: Jump Rope Passes
Rd 3: Sit Ups

Sunday

Team WOD: Teams of 2

WOD; For time.

"Keep Holding It"

50 Wall Ball (one partner holds plank while other partner works)

100m Run Together

50 Pull Ups (one partner holds bottom of the squat while other partner works)

200m Run Together

50 Burpees (one partner hangs from the pull up bar while the other partner works)

400m Run together

50 Box Jumps + Step Down (one partner holds bumper plate over their head while the other works)

800m Run together - the end!

Twenty years from now you will be more disappointed by the things that you didn’t do than by the ones you did do, so throw off the bowlines, sail away from safe harbor, catch the trade winds in your sails.  Explore, Dream, Discover. – Mark Twain

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102313

Dumbo Rocks!

Wednesday

Pre Structural/Strength: 3Sets. (10)
1. Row 250m, Rest 30 sec
2. Weighted Box Step up 6 each leg, Rest 30 sec
3. Weighted Sit Up 10-12, 2020 Rest 30 sec

WOD: 'The Grind'
800m Run
50 Double Unders (130 Single Unders)
40 Pull Ups (Adv = C2b Pull Ups)
30 Overhead Walking Lunge w/bumper plate (each leg)
20 Burpee w/jump Over box
10 Generators
1 Rope Climb
Run 400m w/bumper

-

Level 1

Pre-Skill : 150m Row 2 sets

Skill Builder: Double Under

WOD:
400 Run w/bumper
50 Sit Ups
40 Double Unders (120 Single Unders)
30 Walking Lunge
20 Burpee w/jump over box
10 Burpee Pull Ups
Run 400m w/Bumper

Thursday

Pre Skill: Speed & Agility Drills for 5-10 min

Skill Builder/Strength: EMOM for 10 Min, build to a 1RM Hang Squat Clean

WOD: (12)
B1. Push Up/HSPU 20 Sec AMRAP, Rest 20 sec
B2. Back Extension 15
B3. Single Leg Lateral Box Jump 5 each leg, Rest 20 sec

-

Level 1

Skill Builder: Sets of 5 reps Hang Power Clean (10)

WOD: Full Tabata at each station (starting at any station - 1 Rd rest to transition) 

Ball Slams 

Sit Ups

No Push Up Burpee

You miss 100% of the shots you don’t take. –Wayne Gretzky



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102113

Welcome to the Herd Brad!

Monday

Level 2

Strength: EMOM build to a 1 RM Snatch: 1 rep every minute - build up as needed In (12)

WOD: AMRAP 5, Rest 3 min, repeat
12 Wall Ball
9 Russian KB Swings (for faster turn over)
6 V-Ups

-

Level 1

Pre-Structural Skill: 200m Run x 3

Skill Builder: Overhead Squat

Build to a Heavy 5 Rep

WOD: AMRAP 12
15 Sit Ups
12 Russian KB Swings
9 Wall Ball:

Tuesday

Level 2

Skill Builder: 3 Sets; for skill, not for PR's movement prep
3 Power Clean, 3 Front Squat, 3 Power Jerk

WOD: "Elizabeth"
21-15-9
Power Clean (135/95)
Ring Dips (Sub to Hand Release push-ups as needed)
Advanced 165/110#

-

Level 1

Review Movements

"Cindy"
5 Pull Ups

10 Push Ups

15 Squats

What ever the mind of man can conceive and believe, it can achieve. - Napoleon Hill

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101813

Way to go Greg!!

Friday

All Levels

A. Alt EMOM for 15 Minutes (20)
1. Hang Power Snatch 1.1.1 (10 sec b/w lifts)
2. Weighted Sit Up 12
3. 6 5m Sprint Shuttle 

WOD: 3 Rounds for time (15)
10 Deadlift (275/185)
15 Tuck Jumps 

-

Level 1 

A. Pre-Structural Skill: Weighted Sit Ups 5-10 reps 3 sets

B. Skill Builder/Strength: Deadlift 5 reps; 2020 (10-12 min)

WOD: AMRAP 12

5  Deadlift; 50% or less of skill
10 Tuck Jumps

Saturday

All Levels

Strength: Thruster Build up to a 3RM (12)

WOD: 3 Rounds for time
10 Front Squat
10 C2B Pull Ups
10 Burpees

-

Level 1

Strength: Front Squat 5 reps; 31X1 (10)

WOD: AMRAP 10  

10 Front Squat (KB or BB)
5 Pull Up
10 Burpee

Sunday

Team WOD: 4 Rounds for time

400m Run (must run together)
40 KB Swings
20 Pull Ups (regular or jumping)
10 Burpees

Kind words produce happiness. How often have we ourselves been made happy by kind words, in a manner and to an extent which we are unable to explain! - Frederick William Faber

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101613

2013 CrossFit Games On ESPN 

Wednesday

Level 2

Strength: Back Squat (20)
1, 6, 1, 6, 1, 6; No tempo, Rest 2 min b/t sets

WOD: 30 sec on, 30 sec off (16)
- Row (Cal)
- Dips
- Toes to Bar
- KB Swings (Heavy)
- Then back to row

-

Level 1

Skill Builder: Back Squat Instruction (12)

Sets of 5 reps; 30X1

WOD: 30 sec on, 30 sec off x16 sets
-Row for cal
-Hand Release Push Ups
-Sit Ups
-Russian KB Swings
-Then return to row

 Thursday

Ax3. (10 min)
1: Max Effort Broad Jump (1 attempt per time), Rest 20 sec
2. Muscle Up Transitional Work 5 (ADAP), Rest 20 sec
3. Turkish Get Ups 3 each arm - slow & steady, Rest 20 sec

WOD: A Funky Chipper Chipper (25)

400m Bumper Plate Run
15 Burpee Box Jump
20 Striders
25 Brains
3 laps Bear Crawl
1 Rope Climb
400m Farmers Walk (one kb in each hand)


Level 1

Pre-Skill Structural: Max Effort Broad Jump Test; best of  3 attempts

Skill Builder: Review of Movements & Box Jump Technique

WOD: A Funky Little Chipper
400m Bumper Plate Run
15 Burpee Box Step Ups
20 Walking Lunge w/Bumper Plate; hold any way)
25 No Push Up Burpee
3 Laps Bear Crawl
400m Farmers Walk

What you get by achieving your goals is not as important as what you become by achieving your goals. - Henry David Thoreau

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101413

      NYC FITTEST WOD#2 Good Luck Athletes!

Monday

Level 2

Strength: 4 Sets of

A. 3 Power Cleans Rest 30 sec

50m sprint, Rest 1 min

3 Sets of

5 Press 21X1, Rest 30 sec

Weighted Sit Ups 12, Rest 30 sec

WOD: AMRAP 5

4 Power Clean (80% of A)

8 Burpee Over Bar

-

Level 1

Pre-Skill Anaerobic: 3 Sets Of 50m Sprint 

Skill Builder: Med Ball Clean Instruction + 5 Sets of Hang Power Cleans

WOD:  12 Min AMRAP 

5 Med Ball Clean

10 Burpees

100m Sprint 

Tuesday

Strength: Build to a 1RM Split Jerk (15)

WOD: 3 Rounds for time
200m Run
21 2fer’s Wall Ball
12 C2B Pull Ups

-

Level 1

Skill Builder: 12 minutes, build to a 1RM Push Press

WOD: AMRAP 15
200m Run
15 Wall Ball
6 Pull up/jumping pull up/ring row

I hated every minute of training, but I said, "Don't quit. Suffer now and live the rest of your life as a champion." - Muhammad Ali

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101213

Remember the standards if your participating in the NYC FITTEST

Saturday

Level 2

WOD: "Nasty Girls"
3 Rounds for time
50 Squats
7 Muscle Ups
10 Hang Power Cleans (135/95)

-

Level 1

WOD: "Lil Nasty Girl"
3 Rounds for time
40 Squats
10 Jumping Pull Ups
10 Hand Release Push Ups
15 KB Swings

Sunday

Team WOD: Team Filthy 50
In Teams of 2 with only 1 person working at a time.
50 each movement

Box Jumps
Jumping Pull Ups
KB Swings (35/26)
Walking Lunges
Knees to Elbow
Push Press (45/33)
Back Extensions
Wall Ball
Burpees
Double Unders

You have to learn the rules of the game. And then you have to play better than anyone else.- Albert Einstein

Post time, load, or total reps completed to comments.

101113

I'm about to Crush this WOD!!

Friday

Level 2:

Skill Builder: Mobility + Speed + Agility Drills

WOD: 30 minute AMRAP
15 Row for Cals (row hard!)
15 HRPU’s
15 Striders (alt split lunge - 15 total, not each leg)

15 KBS (russian)
15 Dbl Unders
15 Box jumps - step down
(rest walk 2 min b/t sets)

-

Level 1

WOD: 30 minute AMRAP
10 Row for Cals (row hard)
10 HRPU’s
10 Striders (alt split lunge - 15 total, not each leg)
10 KBS (russian )
10 Dubs
10 Box jumps/step ups - step down
(rest walk 2 min b/t sets)

The trouble with most of us is that we would rather be ruined by praise than saved by criticism. - Norman Vincent Peale

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100913

     
     Don't be that guy, attend our running clinic this Saturday at 12pm.

Wednesday

Level 2

Strength: Alt EMOM for 15 minutes (staggered stations) 

1. Push Press 1.1.1 (rest 10 sec b/t reps; re-rack the bar each time)
2. Rope Climbs 2-3, ADAP
3. Back Extension 10-12

WOD: AMRAP 10
10 Thrusters: DB or KB (both hands)
10 Burpee Jump Touch
20 Double Unders

-

Level 1

Skill Builder: Push Press

WOD: AMRAP 10
10 DB Push Press
10 Burpee
50 Jump Rope Passes

Thursday

Level 2

A. Standing, Alternating Leg Triple Jump (both legs, non-dominant leg, dominant jumping leg)
3 attempts max: Record scores

B. 3 Position Power Snatch (high hang, below knee, floor): EMOM for 8 minutes: go up in weight, or if they find a good weight, stay there and work at that weight.

WOD: 3 Sets Of  “The Nasty”
15 sec on, 45 sec rest, rotate 4 sets through; Very high effort!
15 sec 5m cone sprint
15 sec Hang Power Snatch (about 60%-67%of B)
15 sec Row Max Cal
15 sec Slam Ball

-

Level 1

Pre-Skill Structural:
- Standing, Alternating Leg Triple Jump (both legs, non-dominant leg, dominant jumping leg) 3 attempts max: Record scores

Skill Builder: Overhead Squat 8 reps for 10 min

WOD: 3 Sets through Of; 30 sec on, 30 sec off
- 5m cone sprint
- Row Max Cal
- Slam Ball
- Air Squats

The key is to keep company only with people who uplift you, whose presence calls forth your best. - Epictetus

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100713

49.. 50...  Ok Nic come on girl we only got 100 more to go!

Monday

Level 2

A. Strength: 5 Sets of 2 Power Clean + 2 Power Jerk, Rest 2 min

WOD: 2 Min Drill:
2 min on, 2 min off 4 sets (1 for every quarter!)
5 Clean & Jerk (at 67-75% of A)
10 Burpees
15 Sit Ups
*Remaining time is double Unders

-

Level 1

Pre-Skill: 200m run x 2 sets (rest as needed)

Skill Builder: Med Ball Clean

WOD: 2 minute Drill
4 Sets 2 min on, 2 min off
5 Med Ball Clean
10 Burpees
15 Sit Ups
*Remaining time is Jump Rope Passes

Tuesday

Level 2

Strength 1A: Back Squat: Build to a Heavy Triple in 12 minutes, Rest 2 seconds at the top of every rep, Explode UP!
Strength 1B: 10 Min Build to a 1RM Weighted Pull Up

WOD: For time (10)
400m Run
30 Wall Ball
20 Toes to Bar
10 Muscle Ups (Bar Muscle Ups, C2B, etc – Go Hard!)

-

Level 1 

Pre-Skill Structural: Strict Chin Up x 3 sets w/partner: 31X1
Skill Builder: Back Squat in 12 minutes, build to a heavy 5 rep

WOD: For time
400m Run
30 Wall Ball
30 Sit Ups
30 Jumping Pull Ups

In order to carry a positive action we must develop here a positive vision. - Dalai Lama

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100513

   Empty Gym Means Everybody Is Runnin... Yep!

Saturday

Level 2 

Strength: 5 Sets Overhead Squat 5 Reps

WOD: Sprint Chipper
400m Run
35 Hand Release Push Ups
30 Box Jumps
25 V-Ups
20 DB or KB Push Press
15 Burpees

-

Level 1

Pre-Skill: Hollow Rock Instruction

Skill Builder: Overhead Squat 8 Reps

WOD: Chipper
400m Run
30 Hand Release Push Ups
25 Box Jump + Step Down (or step up + Step down)
20 Sit Ups
15 DB Push Press
10 Burpees

Sunday

Team WOD: "The World's Best Team WOD"

With the same partner at each station, continue to add up weight + reps for one big score at the end

A. In 10 min.

Build To A 1RM Strict Press

B. In 5 min.

Perform Max Reps Sit Ups (alternate as needed, but only 1 person works at a time)

C. In 3 min.

Perform Max Reps Wall Ball Per Group (1 ball per group) alternate as needed

D. 1 min. Per Partner

Max Cal Row (one person does the entire first minute, then second person does the second minute)

Things do not happen. Things are made to happen. - John F. Kennedy

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100413

Levitation for time 3.2.1. Go!!

Friday

Level 2

Skill Builder/Strength: 5 Sets
Split Jerk x 3 reps, Rest 30 sec
L Sit (30 sec) Rest 90 sec

WOD: 15-12-9
Push Press
Pull Ups
Box Jumps + Step Down

-

Level 1

Skill Builder/Strength: Push Jerk 5 reps (10)

WOD: 21-15-9
Push Press (DB or BB)
Pull Ups (Sub ring rows)
Box jump/step up + Single Unders


A dream is your creative vision for your life in the future. You must break out of your current comfort zone and become comfortable with the unfamiliar and the unknown. - Denis Waitley 


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100213

Welcome to the Herd Harry

and Sibbie!

Wednesday

Level 2

Strength: Snatch EMOM

1 Power Snatch Every min for 10 min (working up in weight, then across as needed)

3 Rounds

Weighted Sit Ups 12-15, Rest 30 sec
HSPU or Push Up AMRAP (add up total in 3 attempts)
100 Rope Passes as fast as possible (can be singles or doubles or triples) (rest 30 sec)

WOD: 3 Min Max Double Unders
Every Break is 5 air squats

-

Level 1

Skill Builder: Overhead Squat 3 Reps (10)

WOD: 1 min per station, 4 rounds Rest 1 min once all stations are completed

Overhead Squat
Sit Ups
Push Ups
Jump Rope Passes

Thursday

Level 2

Skill Builder/Strength:

4 Sets
Deadlift: 1.1.1 (rest 5 sec btw lifts), Rest 30 sec
Muscle Up Transitions (transitional work), Rest 90 sec

3 Sets: BB Walking Lunge (down floor) - increase weight each time.

WOD: Tabata

Row (Cal)  

Tabata Burpees (start at either station - can be Burpees first or row first: Full Tabata at each station before switch)

-

Level 1

Pre-Skill Structural: 3 Sets Strict Chin Ups 6-8; 30X1

Skill Builder: Deadlift 8 Reps (10)

WOD: Full Tabata at each station: Rest 1 min after each full Tabata (8 rounds is complete)
Row for Cal
Box Step Ups (weighted or unweighted)
Plank Hold
5m shuttle run

In order to succeed, we must first believe that we can. - Nikos Kazantzakis

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