013114

Welcome to the Herd Chris!

Friday

Level 2

Strength: 5 sets of
1 Press, 3 Push Press, 5 Power Jerk
On final set (5th set), Do AMRAP Power Jerk

WOD: 10 min Work Capacity Test
4 min row for cal
3 min C2B Pull Ups
2 min Back Squats (scale as needed, but look for bwt for men, & 2/3 for women)
1 min Shoulder to overhead (scale as needed but look for like 135/95#)

-

Level 1:

Skill Builder/Strength: Press 8 reps 21x1 (10)

WOD:
10 min Work Capacity Test
4 min row for cal
3 min Jumping Pull Ups
2 min Goblet Squats
1 min DB Push Press

Saturday

All Classes: Saturday Chipper.
For time:

30 Burpees
30 Box Jump
30 Wall Ball
30 Double Unders
30 Hand Release Push Ups (upscale to clapping push-ups)
30 KB Swing (heavy)
30 Striders
30 Jumping Pull Ups
30 Burpees

20 of each if needed for scaling

Post results to comments.

012914

Wednesday

Level 2

5 Sets of:
1. Push Press 5 reps, Rest 30 sec
2. L-Sit 30 sec cumulative, Rest 1 min

WOD: 3 min on, 1 min off x4
Rounds 1&3
Row for cal

Rounds 2&4
15 Sit Ups
10 DB or BB Push Press (light)

-

Level 1

Skill Builder/Strength: Push Press 5 reps for (10-12)

WOD:
2 min on, 1 min off

Rounds 1, 3, 5
Row for cal

Rounds 2, 4, 6
8 Sit Ups
8 DB Push Press

Thursday

Level 2

Strength: Alternating EMOM for 16 minutes
2 people per bar, one person goes on minute 1, other person goes on minute 2, continue this rotation

Deadlift 3 reps (working up in weight)

WOD: 21-15-9, reps for time
Box Jumps
Wall ball
Hand Release Push Ups

-

Level 1

Skill Builder: Deadlift 5 reps; 2020 (10)

WOD: AMRAP 12
Box Jumps/Step Ups + Step Down
Wall Ball
Hand Release Push Up

Post results to comments.

012814

CrossFit Dumbo Pushin Hard!

Tuesday

Level 2

Strength: Build to a heavy 3 rep hang power clean in 15 minutes

For time:
50 Double Unders
10 Burpees
40 Double Unders
10 Burpees
30 Double Unders
10 Burpees
20 Dubs
10 Burpees
10 Dubs
10 Burpees

-

Level 1

Skill Builder: Med Ball Clean + Hang Power Clean Progressions with a pvc pipe or bar
(10)

WOD:
AMRAP 15

100 Jump Rope Passes (singles or doubles)
10 Burpees

Post results to comments.

012714

Everyday All Day!!

Monday

Level 2

Strength: Back Squat 20, 10, 10 (+5# from last week)

By now these should becoming VERY difficult...but hey, if it was easy, everyone would get your gainz!

3 Sets - going up in weight each set

1. DB/KB Bench Press 8 reps; 31x1; Rest 30 sec

2. Sit Ups 12-15; Rest 30 sec

3. Barbell Bent Over Row 8 reps; 31x0, rest 1 min

Coach’s Choice 5 AMRAP finisher. 

Be READY! 

_


Level 1

Skill Builder/Strength: Back Squat 10, 10, 10 - 30x1

3 Sets going up in weight each set

1. Weighted Sit Ups 12 reps
2. Ring Rows 10 reps

Coach’s Choice 8 AMRAP finisher. 

Be READY!

Post results to comments.

012414

Welcome to the Herd Marta

Ivette

Marium

and Ricardo!

Friday

Level 2

Strength 1: 3 Sets
1. Seated DB Press 8 each arm 21x1, Rest 30 sec
2. Barbell Walking Lunge down floor, Rest 30 sec
3. Sit Ups 10-15, Rest 1 min

Strength 2: 3 Sets
1. Turkish Get Ups 3 Each Arm, steady pace, Rest 30 sec
2. 100 rope passes AFAP (can be single, doubles, or triples), Rest 30 sec

The Push Up Test (6 min total)
2 min MR Push Ups
Rest 1 min
1 min MR Push Ups
Rest 30 sec
30 sec MR Push Ups
rest 10 sec
10 sec MR Push Ups

-

Level 1

Pre-Skill Structural: 

KB Walking Lunge Down Floor 3 x

Skill Builder/Strength: Press 8 reps (with barbell) 21x1

WOD: Tabata (Full Tabata at each station - for total reps)
Push Ups
Jump Rope
Sit Ups

Saturday

“Fight Gone Bad”

3 rounds for max reps
1 min per station, start at any station, rest 1 min after all 5 stations are complete

1. Wall Ball
2. SDLHP (75/55) - or do Hang Power Cleans (your call - I prefer HPC to SDLHP, but that's just me)
3. Box Jump (20")
4. Push Press (75/55)
5. Row (Cal)

Post results to comments

012214

Wednesday

Level 2 

4 Sets of:
1. Thrusters 5 Reps, Rest 30 sec
2. Muscle Up Progressions 5, Rest 90 sec

3 Sets of:
1. Sit Ups 10 Rest 30 sec
2. HS Push Up 5 ADAP Rest 90 sec

WOD: AMRAP 5

10 Single Arm Thruster (with DB or KB - can alternate as needed)
10 T2B

-

Level 1

Skill Builder/Strength: Front Squat 5 reps, 31x1

WOD: AMRAP 12
8 Wall ball
6 Hanging Knee Raise (or T2B)
4 Burpees

Thursday

Level 2

Skill Builder/Strength: 4 Sets
1. 2 sets (2 High Pulls from High Hang, + 1 Hang Power Clean)
2. Dips 5 reps (weighted if possible, not weighted is ok)

WOD: "Almost Jackie"
1k Row
50 Hang Power Clean (95/65#) - scale down from there
30 Pull Ups

-

Level 1

Skill Builder: Kipping Pull Up Progression

WOD: Jackie
1000m Row
50 Thruster
30 Pull Up or Jumping Pull Ups

Post time to comments.

012014

Welcome to the Herd Aamir

Monday

Level 2

Strength: Back Squat

20, 10, 10 (+5 pounds from last time - keep adding to the progression)

 
WOD: AMRAP 15
 
Metcon version

3 Pull Ups,

6 Hand Release Push Ups,

9 Bumper Plate Sit Ups (bumper plate overhead)

Strength gain version

3 Strict Pull Ups,

6 Ring Push Ups or Dips,

9 Bumper Plate Sit Ups,

Rest 30 sec after each round for 'strength gain'

-

Level 1

Skill Builder: Review Pull Up Progressions

Back Squat:

10, 10, 10 - going up in weight

WOD: AMRAP 15
3 Pull Ups,

6 Push Ups,

9 Sit Ups

Tuesday

Skill Builder/Strength 3-4 sets
1. 2 x of the Complex of: (Snatch High Pull x2, Power Snatch x1)
2. Rope Climb x2, ADAP
3. L-Sit, max hold, minimum 30 sec

WOD: 3 rounds of 1 min per round, rest 1 min after all 3 stations
 

1 min Power Snatch
1 min Burpees
1 min Dbl Unders

-

Level 1

Skill Builder/Strength: Overhead Squat 10 reps

WOD: 4 rounds of 1 min per station, rest 1 min after all 3 stations are complete
1 min OHS
1 min Burpees
1 min Jump Rope Passes


Post results to comments.

011714

Welcome to the Herd Leah!

Friday

Level 2

Fran!
21-15-9 reps for time
Thrusters 95#
Pull Ups

Advanced: Rest 20 min, then repeat. Goal is similar split.

-

Level 1

Fran:
21-15-9
Thrusters
Pull Ups
*Scale as needed sub to DB Thrusters, Ring Rows, band, etc scale weight, etc.

Saturday

All Levels:

Hero WOD: "DT"
5 Rounds
12 Deadlifts 155/105
9 Hang Power Cleans
6 Push Jerks

Post results to comments.

011514

Wednesday

Level 2

A. Back Squat: Find 1RM
Take 80 of A % for AMREP

WOD: 3 rounds
25 Wall Ball
15 Toes to Bar

-

Level 1

Pre-Skill Anaerobic: Row 100m 3 sets

Skill Builder: Back Squat find 1RM

WOD: AMRAP 12

10 Wall Ball
8 Sit Ups
6 No Push Up Burpees

  

Thursday

Level 2

Strength: Snatch Build to a 1RM Power Snatch (12)

WOD: 3 Rounds 6 on, 2 off
Rd 1

5 DB Snatch

5m Bear Crawl 

5 Sit Ups

Rd 2
20 Dubs (50 Jump Rope Passes)

5 T2B

Rd3

5m Shuttle Sprint 4 x

5 Burpees

-

Level L1

Skill Builder/Strength: Build to a 1RM Push Press (12)

WOD: 3 Rounds 5 on, 2 min off
Rd 1

5 KB Swings

5m Bear Crawl

5 Sit Ups

Rd 2

50 Jump Rope Passes

5 Hanging Knee Raise

Rd 3

5m Shuttle Sprint 4 x

5 Burpees

Post results to comments.

011314

Registration opens January 15th!

Monday

Level 2

Pre Struc: Overhead Squat 5 reps (12)
*Sub to front squat or push press depending on skill

Strength: 3-4 sets (12)
1. Weighted Pull Up 3-4 reps, Rest 30 sec
2. Bulgarian Split Squat 8 reps, Rest 30 sec
3. Weighted Sit Up 10-15 reps, Rest 1 min

TT:  500m row

-

Level 1

Pre-Training Structural: Strict Pull Ups 31x1 5-7 (assisted) 3 sets

Skill Builder/Strength: Overhead Squat 8-10 reps (10)

WOD: 3 x through, rest 1 min after all 3 stations
1 min per station, score is reps + Cal

Overhead Squat (empty Bar or FS with KB)
Sit Ups
Row for Cal

  

Tuesday

Level 2

Strength: Built to a 1 RM Power Clean + Power Jerk (15)

WOD: Grace's Relative 
5 Rounds
6 Power Clean & Power Jerk (done grace style at 60% of 1RM)
20 Dbl Unders

-

Level 1

Pre-Skill: Double Under work

Skill Builder: Med Ball Clean instruction

WOD: 5 rounds
10 Med Ball Cleans
50 Jump Rope Passes

Coach's finisher as needed 


Post results to comments.

011014

Friday

Level 2

Strength A:  Power Clean 12 minutes, establish a 1rm
B. 8 min at 80% of 1rm for max reps power clean ( sub to 4 minutes of KB Swings)

WOD: 10m Tabata Sprint

-

Level 1

Skill Builder/Strength: Hang Power Clean build to a heavy set of 3 reps.

Then, AMRAP KB Russian Swings in 4 minutes

WOD: AMRAP 10
5 Med Ball Cleans
10 Sit ups
20 Lateral Hurdle Jumps

Saturday

All Classes

Rowing

Row 2k, Rest 10 min

Row 1k, Rest 6 min

Row 500m, Rest 4 min

Row 250, Rest 2 min

Row 100m

(Score each split individually)

Post results to comments.

010914

 

Thanks City Harvest for collecting our 200lbs of donations!

Thursday

All classes

WOD: 3 min on, 1 min off 2 sets

(Start at any station)

1. 5 Box Jump/step up 24/20, 5 Back Extensions, 5 Pull Ups (c2b or chin)
2. Row 12/10 cals, 5 Dips/Push Ups
3. 20 Walking Lunge, 5 Toes to bar/knee raises, sit ups
4. 5 KB Swings, 5 Wall ball

Rest 3 min, then repeat (go back to your first station)

Post results to comments.

010814

Welcome to the Herd Beulah

Andre

and Ian!

Wednesday

Level 2

Strength A: Back Squat Build Up first, then: 20, 10, 10 (with the same weight for each) +5 pounds or more from last time if possible.

Strength B: 3 Sets

B1. L-Sit Max Effort

B2. Turkish Get Ups  3-5 each arm

WOD: “7 min in Heaven"

Unbroken Double Unders

1st Break is: 5 Burpees

2nd Break is: 20 sec plank hold

3rd Break is: 10 air squats

-

Level 1

Skill Builder/Strength: Back Squat Build Up first, then - 10, 10, 10 at same weight

WOD: "10 min in Heaven"

Unbroken Jump Rope (singles or doubles)
Every Break is 5 Burpees

Post results to comments.

010614

Monday

Level 2

Strength A: In 12 min, find a 1RM Front Squat
B. 80% of A for max reps front squat

WOD: Tabata (full tabata at each station - start at ANY station - low score)
1. Push Ups 2. Wall Ball 3. Pull Ups (adv = C2B, Beg - ring rows)
-
Level 1

Skill Builder/Strength: Front Squat Find a 1RM

Review: Kipping pull ups

WOD: Tabata (low score)
Push Ups Wall Ball Pull ups/Ring Rows

Tuesday

Level 2

Skill Builder/Strength: 3 Position Power Snatch 4 sets. (Beginner & int: High hang, knee, floor) 

Adv: Floor, Knee, High Hang

WOD: For time

20 HSPU (sub to AbMat, Pike, or Push Ups)

30 T2B

40 Kb Swings

50 KB Walking Lunges

60 KB Cleans (total reps - either arm, split as needed)

70 Sit Ups

-

Level 1

Skill Builder/Strength: Overhead Squat: 5 Sets of 3 reps

WOD: For time

20 Push Ups

30 Hanging Knee Raises

40 KB Swings

50 KB Walking Lunges

60 Single Arm Russian Swings

70 Sit Ups

Post results to comments.

010414

base·line /ˈbāsˌlīn/ - Noun: A minimum or starting point used for comparisons.

base·line /ˈbāsˌlīn/ - Noun: A minimum or starting point used for comparisons.

The Baseline - Perform for time:

500m row 

40 Air Squats  

30 Sit Ups 

20 Push Ups 

10 Pull Ups

Standards of Movements:

Squats – Squat below parallel. This means getting your hip crease below your knee crease.
Sit Ups – Your shoulders must start on the ground, sit up and touch the ground in front of you, and returning your shoulders to the ground.
Push Ups – Sternum to EZ button enough said. Your belly isn't your sternum.
Pull Ups – Chin over bar. Full extension at the bottom.

Post results to comments.

010214

Here we go!!!

All Levels: 
Strength: EMOM 10 1 Rep 'Hang Squat Clean
Build to a 1RM or work across at a proper weight
Sub to 1 rep Front Squat

WOD: 10 Minute Work Capacity Test
- 4 min Row
- 3 min Pull Ups (can be kipping - or strict for anyone who wants more of a strength bias)
Sub to ring rows or jumping pull ups, adv = CtB Pull Ups
- 2 min Bodyweight - 2/3  back squat
- 1 min STO (135/95)



Post results to comments.