Monday, March 31, 2014

033114







Monday

Level 1:

Skill Builder/Strength: Deadlift 5 reps

WOD: AMRAP 12
10 KBS
10 Sit Ups
10 Box Step Ups [total reps, 5 each leg]

-

Level 2

Strength: Deadlift to a heavy 5 Reps - 5 Sets


WOD: 3 on, 1 off 2 Sets


Part 1. 
KBS/T2B
F: 6 KB Swing, 3 Hanging Knee Raise
P: 8 KB Swing, 4 T2B 

Part 2. 
Burpees, BJ, BBJ
3 Burpees

3 Box Jump + Step Down 
3 Burpee Box Jumps + Step Down!



Tuesday

Level 1:

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

WOD: 21-15-9 reps for time
Push Press [DB or BB]
Jumping Pull Ups/banded pull ups

-

Level 2:

Strength 1: Push Press - Build to a 1RM in (12)

Strength 2: Strict/Weighted Chin Up (8)
Fitness: Strict Pull Ups [banded or partner assisted 5 reps]
Performance: Strict Pull Ups build to a weighted 1 Rep

WOD: 15-12-9 Reps for time
Push Press [50% of 1RM from 1]
Pull Ups


Post results to comments.





















































Saturday, March 29, 2014

032914


























WOD: For time
25 Pull ups
25 Squat cleans (95/65)
25 Push ups
50 Overhead Plate Walking Lunges (45/25)
* Run 800m
50 Overhead Plate Walking Lunges (45/25)
25 Pushups
25 Squat cleans (95/65)
25 Pull ups

Scale weight/reps as needed


Post results to comments.
















Friday, March 28, 2014

032814

Welcome to the Herd Greg!



















For Time
21-18-15-12-9-6-3
Thrusters 95/65
Burpees


Post results to comments











































Wednesday, March 26, 2014

032614

Welcome to the Herd David

and Sebastian 

































Wednesday

All Levels

Strength: OHS 4-5 sets
10 reps, Rest 90sec -2 min after each set [increasing reps from the week before]


WOD: Mish-Mash MAP: 30 sec on, 30 sec off – 4 rotations

1. Row [cal]

2. Dubs [Fitness - Single Unders]

3. KB Swing [Fitness - Russian Swings]

4. Sit Ups

5. OHS [light] - sub to lighter weight or Goblet Squat

Rest 2 min




Thursday

Level 2

Strength: Backsquat
5-6 sets. 3 reps - build up to a heavy 3

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

-

Level 1: [Fitness]

Pre-Skill: Double Under Instruction

Skill: Back Squat 5 reps 30x0 5 sets

WOD: "Annie"
50-40-30-20-10 reps for time
Double Unders (Sub Single Under 3-1)
Sit Ups



Post results to comments.






































Monday, March 24, 2014

032414

Great job on 14.4 athletes!!























Monday 

Strength: Front Squat

Fitness: 5-7 Reps 31x1
Performance: 5 -7 reps ~ lighter & move the weight quickly w/torso & rack solid

WOD: 4min AMRAP, Rest 2 min x 3 sets
1. Wall Ball + Dubs
F: 3WB + 25 passes
P: 4WB + 15 Dubs [20/14#: 10/9' target]
S: 4WB + 25 Dubs

2. Burpees + T2B

3. KB Swing/DB Snatch + Shuttle Run [5m = 1 rep]
F: 4 KB Swing + 6 shuttles [30m total]
P: 6 Alt Arm DB Snatch [3 each arm, alt each rep] 8 Shuttles [40m total]





Tuesday

Level 1

Fitness

Pre-Skill Structural: Strict Pull Ups

Skill Builder/Strength: Push Press sets of 7-8 reps

WOD: 4 rounds 1 min per station, Rest 1 min after 3 stations

1. Row for Cal

2. Burpees

3. DB Push Press

Score is total reps combined.

-

Level 2

Fitness/Performance

Strength: 4 Sets of 

1. 1 Cycle of; 9 DL, 6 HPC, 3 Push Jerk - move through these reps

Fitness: w/DB's
Performance: With Barbell - 95/135#
Rest exactly 30 sec 
 


2. Burpees
F: 7 AFAP
P: 10 AFAP
Rest exactly 30 sec

3.
F: Strict Chin Ups 5-7 31x1 [can be partner, banded, or ring row]
P: Strict/Weighted Narrow Grip Strict Chin 3 [can be broken if needed]



WOD: Aerobic Paced [11 min total]

1 min per station, 3 stations 3 sets
Rest 1 min after 3 stations
1. Row: [calories]
2. HPC 
F: Light or DB, 
P: Something light that you can turn over - shouldn't be draining
3. DB Push Press: Same instructions as HPC [diff weight] DB's for all




Post results to comments



































Saturday, March 22, 2014

032214



Saturday

All Levels

Strength: Thrusters

In 12 min - build to a 1RM Thruster from the ground or rack.


Then 3 sets of:
1. Kb or 2KB front rack walking lunge steps 8 steps each leg, Rest 1 min
2. Weighted Sit Ups 10-15, Rest 1 min



WOD: 50 Burpees for time!



Post results to comments.

Friday, March 21, 2014

032114

















Workout 14.4
14 minute AMRAP:
60-calorie row 
50 toes-to-bars
40 wall-ball shots, 20 / 14 lb.
30 cleans, 135 / 95 lb.
20 muscle-ups


Push Press: 
Work up to Heavy 3


Post results to comments
































Wednesday, March 19, 2014

031914

video
          14.3 check... CrossFit Dumbo's ready!






Wednesday

Pre Struc Strength: 5 Sets (15)

A1. Close Grip Bench Press

Fitness: 3 Reps; 30x1 tempo
Performance: 1 Rep; 30x0 tempo

A2. Single Leg Squat
Fitness: KB Box Step up 8 each leg (hold kb in center of chest)
Performance Bulgarian Split Squat 8 each leg (w/ 2 db or kb)


WOD: Wednesday Chipper - for time; (18 min cap)
50 Double Under (100 singles)
40 Hand Release Push Ups
30 Box Jump + Step Down (Fitness: Step Up + Step Down)
20 Toes to Bar (Fitness: Sit Ups)
10 Burpees
20 Toes to Bar (Sit Ups)
30 Box Jump + Step Down (Fitness: Step Up + Step Down)
40 Hand Release Push Ups
50 Double Unders






Thursday

Level 1

Pre-Skill: Structural; Hollow Rock Position

Pre-Skill: Anaerobic; Team Row [teams of 3] 1500 meters

Skill Builder/Strength: Deadlift Sets of 10 Reps; 2020 tempo


WOD: Alternating Core Tabata;

Sit Ups & Back Extensions

-

Level 2

Fitness/Performance

A. Team Row - 2000 meters

3 Sets Of: Follow rest closely

B1. Deadlift
F: 10 Unbroken, Rest 30 sec
P: 15 unbroken, Rest 30 sec

B2. No Push Up Burpee
F: 10 [fast], Rest 30 sec
P: 15 [fast], Rest 30 sec

B3. Turkish Get Up 3 each arm [steady & easy - Fitness & Performance both]

Rest 1 min exactly before B1.


The Core Test
2 min max rep Sit Ups/V-Ups
rest 1 min
1 min max rep sit ups/V-Ups
30 sec rest
30 sec max rep sit/V-Ups
rest 10 sec
10 sec


Post results to comments.



































































Sunday, March 16, 2014

031714

2031 Games!!




















Monday



All Levels

Fitness & Performance: 4 - 5 Sets of: 

A1. Working up in weight each set
F: Push Press 8 reps (from a rack +3 reps from last week)
P: Power Snatch + OHS; 5 Power Snatch (TNG) + 5 OHS (after all 5 TNG)


A2. Hollow Rock 25 rocks Back & forth, rest 60-90 sec before returning to A1.


B. WOD! 6 min on, 2 min off - 1x at each station, start at any station - but also - start at a different station than last week!
Goal! - is to keep same rounds as last week while reps get increased!

1. - F: 7 KB Swings (Russian), 7 Step Up/BJ + Step Down
      P/S: 7 KB Swings, 7 Box Jumps (open/games standards)

2. - F: 8 Sit Ups, 4 Burpees
      P/S: 4 T2B, 4 Burpees +jump touch

3. - F/P/S (all): 7 Slam Ball,
      30 Double Unders (75 Rope Passes)









Tuesday

Level 1 

Pre-Skill; Structural; Pull Up Negative w/partner 41X1: 
3 sets of ~5 reps, back & forth

Skill Builder/Strength: Hang Power Clean Progressions & Sets of 5 reps with bar 

WOD: 
10 Min AMRAP; 
4 min Wall Ball
3 min Jumping Pull Ups
2 min KB Swings (Russian)
1 min Wall Ball

-

Level 2

Fitness/Performance

A. EMOM for 10 minutes, building up

Fitness: Hang Power Clean 5 reps
Performance: Power Clean 2 (rest 5 sec between reps - so basically heavy single, rest 5 short seconds, heavy single)

B. 10 min Work Capacity Test 3.0
1 Pt. per rep
4 min Wall Ball (all)
3 Min Pull Ups (F: Jumping/Chin; P: Chin/C2B,
2 min Power Clean (~2/3 of A, or appropriate sub for that individual - fitness can be from the hang)
1 min Wall Ball


Post results to comments.































































Saturday, March 15, 2014

031514



Saturday

All Levels

A. Muscle Up Progressions

B. Strict Press - Build to a 1 Rep Max


WOD: 6 Rounds for time

For Performance -
15 Wall Ball
10 T2B (sub to hanging knee raises)

For Fitness -
12 Wall Ball
10 Sit Ups or Hanging Knee Raises



Post results to comments.

Friday, March 14, 2014

031414





Friday

All Levels

AMRAP 8
10 deadlifts, 135 / 95 lb.
15 box jumps, 24 / 20 inch
15 deadlifts, 185 / 135 lb.
15 box jumps, 24 / 20 inch
20 deadlifts, 225 / 155 lb.
15 box jumps, 24 / 20 inch
25 deadlifts, 275 / 185 lb.
15 box jumps, 24 / 20 inch
30 deadlifts, 315 / 205 lb.
15 box jumps, 24 / 20 inch
35 deadlifts, 365 / 225 lb.
15 box jumps, 24 / 20 inch

Tabata Sit Ups for low score
and low back mobility


Post results to comments.

Wednesday, March 12, 2014

031214

Welcome to the Herd Kevin!



















Wednesday

Pre-Skill: 3 sets of 30 second AMRAP Push Ups, Rest 30 seconds (while partner goes)
Skill Builder/Strength: Hang Clean Progressions

WOD: 4 rounds for max reps;

1 min per station, Rest 1 min after 3 stations are complete

Hang Power Clean [Light weight or just DB's]

Burpees over bar

Jump Rope


Fitness/Performance [All Levels]

4 sets of:

A. Bench Press + Walking Lunge + Sotts Press, rest about a minute -2 min after all 3. Not a metcon

F: Bench 8 reps 30x0
10 Walking Lunge Steps (each leg, alt)
8-10 Sotts Press w/pvc or light bar

P: Bench  8-10 reps  31x1
8 KB Box Step up (each leg, alt)
Sotts Press 5-7 reps w/ 1 sec hold overhead)


WOD:  21-15-9 reps for time
Power Clean
Burpees w/ jump over barbell

F: Power Clean or Hang Power Clean (weight adjusted)
P: 95/65

* Coaches choice - finisher





Thursday

Level 2

[Fitness/Performance]

A. Pre struc: EMOM alternating for 15 minutes
1. Deadlift:
Fitness: 5@ 2020
Performance: 7 Tough & go, no resting
Sport: 9 Touch & Go, no resting

2. Dubs/Jump Rope 30 seconds all levels work on jump rope for 30 sec

3. Weighted Sit Ups Fitness: 5-10 reps Performance: 10-15 reps 


WOD:  The Finisher: 30-20-10, Reps for time
KB Swing (Fitness: Russian, P: Overhead)
Box Jump/Step ups

-

Level 1

Skill Builder/Strength: Deadlift 8 Reps, 2020 tempo

WOD: 30-20-10 reps for time
KB Swings
Box Step Ups

Finish with Tabata sits ups



Post results to comments.


Sunday, March 9, 2014

031014

Welcome to the Herd Adam!




















Monday

All Levels

Fitness & Performance

4-5 Sets of:

A1.
F: Push Press 5 reps (from a rack)
P: Push Jerk 5 reps

A2.
Hollow Rock 20 Rocks Back & forth, Rest 60-90 sec before returning to A1.


WOD: Mapped out! 5 min on, 2 min off – 1 at each station, start at any station

1. F: 5 KB Swings, 5 Step Up/BJ + Step Down
P: 5 KB Swings, 5 Box Jumps (open/games standards)

2. F: 5 Sit Ups, 3 Burpees
P/S: 3 T2B, 3 Burpees + jump touch

3. F/P/S (all): 5 Slam Ball,
20 Double Unders (50 Rope Passes)

-

Level 1

Skill Builder/Strength: Push Press 5 reps

WOD: 5 min on, 2 min off, 1 at each station
1. 5 KB Swings, 5 Step Ups
2. 5 Sit Ups 5 Burpees
3. 5 Slam Ball 50 Jump Rope Passes



Tuesday

Fitness/Performance

Warm Up: Speed & Agility Drills

A. "Fran"
21-15-9 reps for time
95/65#

F: Scale Weight & Movements as needed
P: as Rx'd

B. Back Squat

F: Build up to 5 reps at 30x2 tempo
P: Build up to a 10 rep

-

Level 1

Pre-Skill: Coaches coach

Skill: Thruster Instruction

WOD: "Fran" (run in 2-3 heats as needed)
DB or BB:
21-15-9 Thrusters & Pull Ups


Finish with mobility



Post results to comments.












































Saturday, March 8, 2014

030814


Saturday

All Level


Strength 4 Sets of:
1. Deadlift 5 reps, Rest 1 min
2. Dips 5 reps (can be weighted, or band assisted) Rest 1 min


WOD For time:

50 Sit Ups
40 KB Swings
30 Box Jumps/Step Ups
20 Burpees
10 Man Makers
20 Burpee
30 Box Jump/Step Ups
40 KB Swings
50 Sit Ups

Friday, March 7, 2014

030714

Welcome to the Herd Ivonne!





















Friday

All Levels:

WOD: 14.2

From 0:00-3:00
  2 rounds of:
  10 overhead squats, 95 / 65 lb.
  10 chest-to-bar pull-ups

From 3:00-6:00
  2 rounds of:
  12 overhead squats, 95 / 65 lb.
  12 chest-to-bar pull-ups

From 6:00-9:00
  2 rounds of:
  14 overhead squats, 95 / 65 lb.
  14 chest-to-bar pull-ups
Etc., following same pattern


Strength Finisher: Back Squat - Work up to a heavy 3 rep



Post results to comments.














































Thursday, March 6, 2014

060314



Thursday

Pre Struc: 3 Sets

1. F: KB Box Step Up 8 each leg     
    P: Bulgarian Split Squat 8 each leg

2. F&P: 2 DB/KB Bent Over Row 8-10 reps; 31x1

WOD: Death by 10 meters

Finisher: Max Plank Hold (elbows & knees)

-

Level 1

Skill Builder:


Rowing Technique + row 250m 3 sets [rest about 2-3 min after each]

WOD: Death by 10 meters

Finisher: Max Plank Hold



Post results to comments.

Wednesday, March 5, 2014

030514




Wednesday

All Levels


Strength A: EMOM in 10 minutes
F: Overhead Squat 3 reps w/ 1 second pause in bottom
P: Build to a 1RM OHS


Strength B: 3 Sets 
1. RDL 5
2. Press 5 (all Levels)


WOD: AMRAP 5
5 DB Snatch (each arm)
10 Box Jumps
15 Sit Ups



Post results to comments.

Tuesday, March 4, 2014

030414



Tuesday

All Levels

A. Alt EMOM for 10 minutes (start at either station) 

1. 3 Shoulder to overhead (working up/warm up)

2. 30 second Front Leaning Rest (FLR)  



Level 1

Skill Builder: Review Clean progressions

WOD: Fitness 3 rounds, for time
10 Push Press (DB or BB)
10 Burpees over bar/hurdle (if they have DB's)


Level 2

WOD: Performance "Grace"
30 reps of 135/95# Clean & Jerk for time scale weight as needed


Finisher Coaches Choice!


Post results to comments.