Friday, January 31, 2014

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.





































Wednesday, January 29, 2014

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.


































Tuesday, January 28, 2014

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.








































Monday, January 27, 2014

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.









































Friday, January 24, 2014

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

Wednesday, January 22, 2014

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.








Monday, January 20, 2014

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.

















Friday, January 17, 2014

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.

Wednesday, January 15, 2014

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.





























Monday, January 13, 2014

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.




























































Friday, January 10, 2014

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.

Thursday, January 9, 2014

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.














Wednesday, January 8, 2014

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.















Monday, January 6, 2014

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.

























Saturday, January 4, 2014

010414

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.


















































































Thursday, January 2, 2014

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.