Saturday, November 30, 2013

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.

Thursday, November 28, 2013

112813














Post thoughts to comments.































Wednesday, November 27, 2013

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.








Monday, November 25, 2013

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.




















































Friday, November 22, 2013

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.































































Wednesday, November 20, 2013

111913

Welcome to the Herd Felix
























Wednesday
Level 2

AMRAP 30
400m Run
2 laps Bear Crawl (down & back on the floor is 1 lap)
5 Bachelor Makers
10 Alt Arm DB Snatch (5 each arm - same DB as bach makers)
30 Double Unders

-

Level 1
Skill Builder: Push Pess

WOD: 20 Min AMRAP
200m Run
2 laps bear crawl
5 Burpees
10 DB Push Press
100 Jump Rope Passes



Thursday


Level 2

Strength: 4 Sets 3 Power Clean + 3 Front Squat + 3 Push Jerk

21-15-9, Reps for time
Front Squat (heavy)
Hand Release Push Ups
V-Ups
Box Jumps + Step Down

-

Level 1
Skill Builder/Strength: Front Squat Sets of 8-10 Reps for 10 minutes
WOD: 21-15-9
KB Goblet Squat
Hand Release Push Ups
Sit Ups
Box Jump + Step Down

Obstacles are those frightful things you see when you take your eyes off the goal. – Henry Ford

Post results to comments.




















Monday, November 18, 2013

111813

The Herd Is Comin!



























Monday

Level 2

Strength: Back Squat
4-5 Sets 5 x Reps, Rest 2min

WOD: 9 min Alt EMOM;
1. 5 Press
2. Barbell Walking Lunge 8 x steps each leg
3. 10-15 Weighted Sit Ups

Coaches Choice Finisher: For time
4 min Max Wall ball - every break is 5 sit ups

-

Level 1

Pre-Skill Structural: Weighted Sit Ups 5-10 reps

Skill: Back Squat x8-10 reps; 30x1

WOD: Full Tabata at each station; start at any station.
1. KB Walking Lunges (total steps)
2. Sit Ups
3. Wall ball





Tuesday

Level 2

WOD: 4 Station Alt EMOM: 16 minutes: Start at any station

1. 8-10 Strict Chin 31x0 (weighted or unweighted) 
2. 8-10 Dips 30x0
3. 10-15 T2B
4. 8-10 Deadlift 2020

Coaches Finisher: 70 KB Swings for time, every break is 10 burpees

-

Level 1

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

Skill Builder/Strength: Deadlift 2020 10-12 Reps (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. (Singles or Doubles)




The only person you are destined to become is the person you decide to be. - Ralph Waldo Emerson


Post results to comments.






































































































































Friday, November 15, 2013

111513

Thanks for the help on Saturday T and Lily  !





















Friday
Level 2
TT: 1 Mile Run for time
WOD: Tabata Sit Ups; low score
Goal: 12 reps per 20 sec interval

Strongman Movement (coaches choice Yolk/Viper Log)


-
Level 1
TT: 800m Run for time
WOD: Tabata Sit Ups; low score –
Goal: 8, 12 is very good + Tabata Ball Slams
Strongman Movement (coaches choice Farmers Walk w/Axel)




Saturday

Benchmark: "Barbara"
5 Rounds
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats
Rest 3 min after each round Scale down reps HEAVILY!!!! Then, scale rounds as needed




Sunday

Tag Team Fight Gone Bad

Three rounds of:
Wall-ball, 14/20 pound ball, 10' target (Reps)
Sumo deadlift high-pull, 55/75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 55/75 pounds (Reps)
Row (Calories)                                                                      

1 Partner Works At A Time

In this workout you and your partner move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Post reps, load, and time to comments.

Wednesday, November 13, 2013

111313

"Flow Master" Chris leading the way




















Wednesday

Level 2:

Pre-Struc Mono: 3 Sets
1. 200m Row, Rest 30 sec
2. 15 Hollow Rocks
3. Turkish Get Ups 3 x Each Arm, Rest 20 sec

WOD: Grip It! (10)
21-15-9, Reps for time
KB Clean (total, not per arm - from the hang - does not have to be the floor)
KB Swing
KB Walking Lunge Steps

-

Level 1:

Skill Builder: MB Clean

WOD: 21-15-9, Reps for time
MB Clean
KB Swing
KB Walking Lunge




Thursday

Level 2:

Strength: Thrusters
Build to a 1RM in 12 Minutes (from the rack)
30 sec dbl unders, rest 30 sec x 3 sets


WOD: 4 min on, 1 min off 3 rounds: Score is total rounds combined

1.
100m Run
5 Generators
7 Box Jump + Step Down

2.
100m Run
5 Brains
7 V-Ups

3.
100m Run
5 Generators
7 Box Jump + Step Down

-

Level 1:

Pre-Skill; Run 200m 2 x

Skill Builder/Strength: Push Press 6-8 reps for (10)

WOD: Score is total rounds
3min AMRAP, Rest 1 min 4 x

1.
100m Run
5 Burpee Pull Ups
7 Sit Ups

2.
100m run
5 Brains
7 Sit Ups

3.
100m run
5 Burpee Pull Ups
7 Sit Ups


4.
100m run
5 Brains
7 Sit Ups



Post time, load, and number of total reps completed to comments.







































































Tuesday, November 12, 2013

111213

video

Congrats to Julie on making the Top 10 in the women's final





Level 2

Strength: 
Back Squat: 4-5 Sets of 3 Reps working up in weight 

WOD: 
AMRAP 5 , Rest 2 min, AMRAP 5 , Rest 2 min, AMRAP 5: 
*Score is total rounds combined - start at the space you left off on for the previous round
1. AMRAP 
5
100m Run
8 Burpees w/jump & touch to bar
6 Pull Ups (advanced: CtB/2x Muscle Ups - can alternate)

2. AMRAP 
5
100m Run
8 Box Jumps
6 2fer Wall Ball

3. AMRA
5
100m Run
8 Burpees w/jump & touch to Bar
6 Pull Ups (advanced: CtB/2 Muscle Ups 
- can alternate


-

Level 1: 

Skill Builder/Strength: Back Squat: Sets of 3 reps; 31x1

WOD: AMRAP 5 , Rest 3 min  3 sets
100m Run
7 Burpees
5 Jumping Pull Ups/regular pull ups

100m Run
7 Box Jump/Step Up
5 Wall Ball
100m Run
7 Burpee
5 Jumping Pull Ups/Regular Pull Ups


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





































































































Monday, November 11, 2013

111113

Congrates to all the finalists in the NYC FITTEST 2013

















Monday

Level 2

Strength: EMOM 10: (do 5 of each, alternating movements from station 1 to station 2)

6 Power Clean & Power Jerk (that's Grace style) - sub to 6 heavy front squats if needed
Double Unders (Advanced: 30, Int 20,  Beg, 50 jump rope passes)

WOD: 3 sets, rest 3 min after each set
Row 350m
AMRAP (Ring Dips/Regular Push Ups)

* Score is total time & total Push Ups or Dips completed

-

Level 1

Pre-Skill: 1 Min Jump Rope, Rest 1 min 2 x (single or double unders )

Skill Builder: Push Press: Sets of 6-8 Reps


WOD: 4 sets: 1 Min Per Station: rest 1 min after all the stations are complete
1. Row (cal)
2. Jump Rope Passes
3. Hand Release Push Ups

Post time, load or total rounds completed to comments.



Wednesday, November 6, 2013

110613

Winston Killin It With The Pukie Socks





















Wednesday

Level 2

Strength: Overhead Squat Build to a Heavy 3 rep in 12 Minutes

WOD: 4 Rounds
1 min per station, rest 1 min after all 3 stations are complete (start anywhere)
1. Overhead Squat
2. Row for Cal
3. 5m shuttle + burpee at the end of every 5m’s

-

Level 1

Skill Builder: Overhead Squat Sets of 5 reps (10)

WOD: 4 rounds 1 min at each station, 1 min rest at the end of 3
1. Overhead Squat (light - can be empty barbell)
2. Rowing for calories
3. 5m shuttle run






Thursday

Level 2

Strength: 3-4 Sets (15)
1. Bench Press 8 Reps;
2. Bulgarian Split Squat 8 each leg (with db's or kb's)

WOD: 10 AMRAP (15)
10 KB Clean (5 each arm)
10 KB Swing
10 KB Lunge
100m Run

-

Level 1

Pre-Skill Anaerobic: 200m Run 2
Skill Builder/Strength: Deadlift 10x - 2020

WOD: AMRAP 6, Rest 3 min, repeat
10 KB Swing
10 Hand Release Push Ups
10 KB Lunge
100m Run



Friday

Level 2

Pre Structual: 3x 400m Run, Rest 1min

Srength: Build to a heavy 2 rep Back Squat (15)

WOD: 5min Max Unbroken Double Unders
1st - Break is 5 Air Squats
2nd - Break 5 V-Ups
3rd - Break 5 Burpees, then repeat

-

Level 1

Pre Skill Structural: 400m Run, Rest 2min 2x

Skill Builder/Strength: Back Squat 5 Sets of 3 Reps 30x1

WOD: 5min Max Jump Rope Passes, Rest 3min, Repeat
Singles or double, every break = 5 Air Squats



Whatever you can do, or dream you can, begin it.  Boldness has genius, power and magic in it. – Johann Wolfgang Von Goethe


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





















Monday, November 4, 2013

110413

Welcome to the Herd Nina

and Kwaku!





















Monday
Level 2
Strength: 4-5 sets
1. Back Squat 3
2. Strict Chin Ups 8-10 Reps (only 4 sets of 2)

WOD: 5 min on, 2 min off
Set 1:
100m Run
6 Pull Ups (2 Muscle Ups/Adv)
12 Wall Ball

Set 2:
100 m run
6 T2B
12 Box Jump + Step Down

Set 3:
100m Run
6 Pull Ups (2 Muscle Ups/Adv)
12 Wall Ball

-

Level 1

Pre-Skill Structural (These can be worked into warm-ups if needed)

Strict Pull Ups 31x0 5-8 Reps

Skill Builder/Strength: Back Squat 10 Reps

WOD: 4 min, 2 Rest 3 sets
100m Run
5 Jumping Pull Ups
7 Push Ups
9 Air Squat


Tuesday

Level 2

Pre Struc Strength: EMOM 12 Alt
1. 5 Power Clean & Jerk (can go up in weight, does not have to be touch & go)
2. 10 Burpees

WOD: “Work Capacity Annie” 10 min test
2 min Dbl Unders
2 min Sit ups
90 sec Dbl Unders
90 sec Sit ups
60 sec Dbl Unders
60 sec Sit ups
30 sec Dbl Unders
30 sec Sit ups

-

Level 1

Pre-Skill: Dbl Under Instruction

Skill Builder/Strength: Push Press 8 Reps + 1 second hold overhead

WOD: 10 minutes
2 min jump rope passes/Double unders
2 min Sit ups

90 sec Jump rope
90 sec Sit ups
60 sec Jump rope
60 sec Sit ups
30 sec Jump rope
30 sec Sit ups





Winning isn’t everything, but wanting to win is. – Vince Lombardi


Post your time, load, and total of completed reps to comments.

Saturday, November 2, 2013

110213

Tonight 8pm CrossFit Games!!

















Saturday

All class

WOD: 5 Rounds
Run 400 m Rest 2 min.
Row 500 m Rest 2 min.



Sunday

Team WOD:

Teams of 2 

AMRAP 30
5 Burpees
15 Air Squats w/MB 
5 Pull Ups

* While teammate 1 is working teammate 2 is holding their MB overhead. Once 1 starts their
round 2 must hold MB even if 1 takes a break.


If you hear a voice within you say “you cannot paint,” then by all means paint and that voice will be silenced.  – Vincent Van Gogh


Post time, load and number of total rounds completed to comments.