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.

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.

032814

Welcome to the Herd Greg!

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


Post results to comments

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.

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

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.

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

031914

          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.

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.

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.

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.

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.

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.

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

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.

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.

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.

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.