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

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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


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032814

Welcome to the Herd Greg!

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


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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

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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

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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!

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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

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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


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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

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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

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