100913

     
     Don't be that guy, attend our running clinic this Saturday at 12pm.

Wednesday

Level 2

Strength: Alt EMOM for 15 minutes (staggered stations) 

1. Push Press 1.1.1 (rest 10 sec b/t reps; re-rack the bar each time)
2. Rope Climbs 2-3, ADAP
3. Back Extension 10-12

WOD: AMRAP 10
10 Thrusters: DB or KB (both hands)
10 Burpee Jump Touch
20 Double Unders

-

Level 1

Skill Builder: Push Press

WOD: AMRAP 10
10 DB Push Press
10 Burpee
50 Jump Rope Passes

Thursday

Level 2

A. Standing, Alternating Leg Triple Jump (both legs, non-dominant leg, dominant jumping leg)
3 attempts max: Record scores

B. 3 Position Power Snatch (high hang, below knee, floor): EMOM for 8 minutes: go up in weight, or if they find a good weight, stay there and work at that weight.

WOD: 3 Sets Of  “The Nasty”
15 sec on, 45 sec rest, rotate 4 sets through; Very high effort!
15 sec 5m cone sprint
15 sec Hang Power Snatch (about 60%-67%of B)
15 sec Row Max Cal
15 sec Slam Ball

-

Level 1

Pre-Skill Structural:
- Standing, Alternating Leg Triple Jump (both legs, non-dominant leg, dominant jumping leg) 3 attempts max: Record scores

Skill Builder: Overhead Squat 8 reps for 10 min

WOD: 3 Sets through Of; 30 sec on, 30 sec off
- 5m cone sprint
- Row Max Cal
- Slam Ball
- Air Squats

The key is to keep company only with people who uplift you, whose presence calls forth your best. - Epictetus

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

100713

49.. 50...  Ok Nic come on girl we only got 100 more to go!

Monday

Level 2

A. Strength: 5 Sets of 2 Power Clean + 2 Power Jerk, Rest 2 min

WOD: 2 Min Drill:
2 min on, 2 min off 4 sets (1 for every quarter!)
5 Clean & Jerk (at 67-75% of A)
10 Burpees
15 Sit Ups
*Remaining time is double Unders

-

Level 1

Pre-Skill: 200m run x 2 sets (rest as needed)

Skill Builder: Med Ball Clean

WOD: 2 minute Drill
4 Sets 2 min on, 2 min off
5 Med Ball Clean
10 Burpees
15 Sit Ups
*Remaining time is Jump Rope Passes

Tuesday

Level 2

Strength 1A: Back Squat: Build to a Heavy Triple in 12 minutes, Rest 2 seconds at the top of every rep, Explode UP!
Strength 1B: 10 Min Build to a 1RM Weighted Pull Up

WOD: For time (10)
400m Run
30 Wall Ball
20 Toes to Bar
10 Muscle Ups (Bar Muscle Ups, C2B, etc – Go Hard!)

-

Level 1 

Pre-Skill Structural: Strict Chin Up x 3 sets w/partner: 31X1
Skill Builder: Back Squat in 12 minutes, build to a heavy 5 rep

WOD: For time
400m Run
30 Wall Ball
30 Sit Ups
30 Jumping Pull Ups

In order to carry a positive action we must develop here a positive vision. - Dalai Lama

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

100513

   Empty Gym Means Everybody Is Runnin... Yep!

Saturday

Level 2 

Strength: 5 Sets Overhead Squat 5 Reps

WOD: Sprint Chipper
400m Run
35 Hand Release Push Ups
30 Box Jumps
25 V-Ups
20 DB or KB Push Press
15 Burpees

-

Level 1

Pre-Skill: Hollow Rock Instruction

Skill Builder: Overhead Squat 8 Reps

WOD: Chipper
400m Run
30 Hand Release Push Ups
25 Box Jump + Step Down (or step up + Step down)
20 Sit Ups
15 DB Push Press
10 Burpees

Sunday

Team WOD: "The World's Best Team WOD"

With the same partner at each station, continue to add up weight + reps for one big score at the end

A. In 10 min.

Build To A 1RM Strict Press

B. In 5 min.

Perform Max Reps Sit Ups (alternate as needed, but only 1 person works at a time)

C. In 3 min.

Perform Max Reps Wall Ball Per Group (1 ball per group) alternate as needed

D. 1 min. Per Partner

Max Cal Row (one person does the entire first minute, then second person does the second minute)

Things do not happen. Things are made to happen. - John F. Kennedy

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

100413

Levitation for time 3.2.1. Go!!

Friday

Level 2

Skill Builder/Strength: 5 Sets
Split Jerk x 3 reps, Rest 30 sec
L Sit (30 sec) Rest 90 sec

WOD: 15-12-9
Push Press
Pull Ups
Box Jumps + Step Down

-

Level 1

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

WOD: 21-15-9
Push Press (DB or BB)
Pull Ups (Sub ring rows)
Box jump/step up + Single Unders


A dream is your creative vision for your life in the future. You must break out of your current comfort zone and become comfortable with the unfamiliar and the unknown. - Denis Waitley 


Post load, time or completed reps to comments. 

100213

Welcome to the Herd Harry

and Sibbie!

Wednesday

Level 2

Strength: Snatch EMOM

1 Power Snatch Every min for 10 min (working up in weight, then across as needed)

3 Rounds

Weighted Sit Ups 12-15, Rest 30 sec
HSPU or Push Up AMRAP (add up total in 3 attempts)
100 Rope Passes as fast as possible (can be singles or doubles or triples) (rest 30 sec)

WOD: 3 Min Max Double Unders
Every Break is 5 air squats

-

Level 1

Skill Builder: Overhead Squat 3 Reps (10)

WOD: 1 min per station, 4 rounds Rest 1 min once all stations are completed

Overhead Squat
Sit Ups
Push Ups
Jump Rope Passes

Thursday

Level 2

Skill Builder/Strength:

4 Sets
Deadlift: 1.1.1 (rest 5 sec btw lifts), Rest 30 sec
Muscle Up Transitions (transitional work), Rest 90 sec

3 Sets: BB Walking Lunge (down floor) - increase weight each time.

WOD: Tabata

Row (Cal)  

Tabata Burpees (start at either station - can be Burpees first or row first: Full Tabata at each station before switch)

-

Level 1

Pre-Skill Structural: 3 Sets Strict Chin Ups 6-8; 30X1

Skill Builder: Deadlift 8 Reps (10)

WOD: Full Tabata at each station: Rest 1 min after each full Tabata (8 rounds is complete)
Row for Cal
Box Step Ups (weighted or unweighted)
Plank Hold
5m shuttle run

In order to succeed, we must first believe that we can. - Nikos Kazantzakis

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

093013

Kyle and Nate from CrossFit Santa Fe Crushed It!

Monday

Level 2

A. Strength: Front Squat: Build to a Heavy 1RM Front Squat (12)

AMRAP at 85% of Heaviest A for max reps set is over (1 attempt)

WOD: 2 min on, 2 min off x 4 rounds (start over at the top of push-ups at the beginning of every AMRAP)
5  Clapping Push Ups (sub to regular push ups)
7  2fer Wall Ball (sub to regular wall ball)
9  Box Jump + jump down/step down (Open Standards)

-

Level 1

A. Skill Builder/Strength: Build to a heavy 5 Rep front squat (10)
AMRAP at 80% of A in 1 attempt (max reps)

WOD: 2 min on, 2 min off x 4 sets

5 Hand Release Push Ups

7  Wall Ball

9  Box Jumps/Step Ups + step down

Tuesday

Level 2

Pre-Skill: 400m run x 3 sets, Rest 3 min after each set: Score is total time

WOD: For time: 21-15-9
DB Snatch
Toes to Bar

-

Level 1

Pre-Skill: 200m Run x 3, Rest as needed

Skill Builder: Kipping Pull Up Progressions

WOD: AMRAP 12

100m Run
10 KB Swings
5 Pull Ups/Jumping Pull Ups/Ring Rows

Learn from the past, set vivid, detailed goals for the future, and live in the only moment of time over which you have any control: now. - Denis Waitley

Post time, load or completed reps to comments.

092713

Welcome to the Herd Chris

Friday(CAP)

Level 2

Strength: Back Squat

3-3-3-3-3; 30X2, Rest 2 min

WOD: For time:
800m Run
50 x Wall Ball
40 x KB Swings
30 x Push Ups
20 x T2B
400m Run

-

Level 1

Skill Builder/Strength: Back Squat 

Sets of 10 reps; 30X1, (10)

WOD: For time
400m run
40 x Wall Ball
30 x KB Swings
20 x Push Ups
10 x Hanging Knee Raises
400m Run

Saturday(CAP)

WOD: "Hansen" 

5 Rounds for time
30 x KB Swings
30 x Burpees
30 x Sit Ups

Sunday(NO CAP)

Team WOD

In Teams Of 2

400m Run (run is together)

300 Burpees (one athlete must finish before other athlete continues)

400m Run

I'd rather attempt to do something great and fail than to attempt to do nothing and succeed. - Robert H. Schuller

Post load, time, or reps completed to comments.

092513

Way to fight Carl!

Wednesday

Level 2

Strength:  Power Clean 1.1.1, 4-5 sets. Rest 10 sec betw reps, Rest 2 min

B x 3 (10min)
B1. 2KB/DB Bent Over Row x 6-8; 30X1, Rest 20 sec
B2. TGU's x 3 Each Arm, smooth, Rest 20 sec
B3. Back Extension 8-10; 2020, Rest 20 sec

C. 5 Sets of 10 unbroken burpees for time

Level 1

Skill: Deadlift x 5 reps; 2020 for 10 minutes

WOD: AMRAP 15
4 x Burpees
8 x Russian KB Swing
12 x Walking Lunge Steps w/kb)
100m Run

Thursday

Level 2

Alt EMOM: 10 Minutes

A. 10 min alt

1. Press, Push Press, Push Jerk Complex (1-3-5)

2. Strict Pull Ups x 5 ADAP (weighted, deadhang, banded, etc)

B. Alt EMOM: 10 minutes

B1. 10 x Weighted Dips

B2. 16 x Lateral Box Jump + Soft land & Step down (8 each leg)

C. Finisher: 30sec Row Max Cal

-

Level 1

Pre-Skill Structural: Rope Climb Positioning/Wrap/Rope Pulls x 3 sets

Skill Builder/Strength: Push Press x 8 reps for 10 Minutes

WOD: Full Tabata at each station
DB Push Press
Rowing (for Cal)
Box Step Ups/Jumps/ Step Down (scale height/if they should be jumping)

A dream is your creative vision for your life in the future. You must break out of your current comfort zone and become comfortable with the unfamiliar and the unknown. - Denis Waitley

Post load, time, and completed reps to comments.

092413

 

 

Saturday's BBQ was Awesome thanks for coming out!

Tuesday

Level 2

Warm up: Speed & Agility Drills (5-8 minutes)

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

Then 

3-4 sets
1. Bench Press x 5 reps, no tempo (spotters please!)
2. T-Drill (timed)

-

Level 1:

Skill Builder: Double Unders

WOD: "Annie" or "Lil Annie"
50-40-30-20-10 (or take off the round of 50)
Double Unders (sub 3-1 singles)
Sit Ups

Finisher: Tabata Squats

There is no chance, no destiny, no fate, that can circumvent or hinder or control the firm resolve of a determined soul. - Ella Wheeler Wilcox

Post load, time, and numbers of completed reps to comments.

092313

Welcome to the Herd Preetham

and Matthew!

Monday

All Classes

WOD: "FRAN"
21-15-9
Thrusters 95/65
Pull Ups

Always continue the climb. It is possible for you to do whatever you choose, if you first get to know who you are and are willing to work with a power that is greater than ourselves to do it. - Ella Wheeler Wilcox

Post load, time, or number of completed reps to comments.