April 30 2013

Walk Through 3 Rounds of:

8 Pullups

20 Sec Ring Hollow Body Hold

For Reps:

AMRAP 5

5 DB Thrusters 25/40

10 Box Jumps 20/24

Rest 1 Minute

AMRAP 5

15 Pushups

20 Airsquats

Rest 1 Minute

AMRAP 5

25 Renegade Rows

30 Situps

Then:

Back Squat

5-5-5-5-5

April 29 2013

Walk Through 3 Sets of:

Max Unbroken HSPU

For Time:

Run 800M

2 rounds of:

20 Burpees

20 Push Ups

20 Squats

20 Kb Swings 55#

20 WallBall

Run 800M 

Then :

Front Squat

3-2-2-2

Max Reps at 135#

April 28 2013

Deadlift 

5-2-2-2-1-1

*Establish 1 Rep Max

April 27 2013

Recovery/Weakness day

April 26 2013

Walk Through 5 Rounds of:

5 Ring Pullups

7 Bench press 165#

5 Rounds for Time of:

4 Squat Clean and Jerks 155#

12 Toes to Bar

Then:

Strict Press

3-2-2-2

April 25 2013

Rest Day 

April 24 2013

Walk Through 5 Rounds of:

6 L-Pullups

6 HSPU

Barbell Row

5-2-2-2-2

Then:

3 Rounds for Time of:

800m 55# Sandbag Run

25m Prowler Push 180# (twice down and back)

25m Farmers Carry 70# (twice down and back)

20 1,2,3,2 Punch Combos

*Weights don't include weight of Handles or Prowler

April 23 2013

Rest Day

April 22 2013

Walk Through 5 Rounds of:

10 Ring Pushups

8 Ring Dips

 Then:

"Filthy Fifty"

For time:

50 Box jump, 24 inch box

50 Jumping pull-ups

50 Kettlebell swings,  36lbs

Walking Lunge, 50 steps

50 Knees to elbows

50 Push press, 45 pounds

50 Back extensions

50 Wall ball shots, 20 pound ball

50 Burpees

50 Double unders

Then:

Front Squat

5-2-2-2-2

FILTHY FIFTY VIDEO

April 21 2013

For Time:

Run 5K

April 20 2013

Recovery/weakness day

April 19 2013

Walk through 5 Rounds of:

20 Unbroken Airsquats

20 Situps

Five rounds for time of:

Run 400M

135 pound Bench press, 15 reps.

Then: 

Back squat

3-2-2-2-2

April 18 2013

Rest Day 

April 17 2013

Walk through

Strict Press

5-3-2-2-2

Strict Pullup

5-5-5-5-5

Complete the following for Time with 115#

10 Strict Press

15 Overhead Squats

20 Push Press

25 Front Squat

30 Push Jerk 

35 Back Squat

Then Clean and Jerk

1-1-1-1-1-1-1

WOD DEMO VIDEO

April 16 2013

Rest Day 

April 15 2013

Walk through 5 rounds of:

8 Ring dips 

5 Strict HSPU

10 Rounds for Time of:

15 Deadlifts 135#

15 Pushups

Barbell Row

5-3-2-2-2

April 14 2013

Bench Press

5-2-2-2-2

Deadlift

5-2-2-2-2

Sets of 2 should be @ 87% of 1 rep Max

April 13 2013

Recovery/Weakness day

Choose two weaknesses and work on them for 20 Minutes

1 Weakness on the even Minute

1 Weakness on odd minute

Use Light weights or short reps and focus on technique not speed

April 12 2013

100 Airsquats for Time

Then:

Back Squat

3-2-2-2

Team Wod

10 Rounds each teammate for time:

50M Prowler Push 

5 Log Clean and Jerks 135#

* Teammate must finish their round before second teammate finishes thier prowler push or 5 burpee penalty for both teammates

April 11 2013

Rest Day

(Friday is leg heavy, if you're not gonna rest be nice to your legs, you'll need them)

April 10 2013

Walk Through 5 Rounds of:

10 Pushups

8 Ring Dips

"BIG FAT HELEN"

For Time:

Run 1200M

63 KB Swings 55#

36 Pullups

Run 800M

42 KB Swings

24 Pullups

Run 400M

21 KB Swings

12 Pullups

Then:

Strict Press

3-2-2-2

BIG FAT HELEN VIDEO FROM 2010 GAMES

April 9 2013

Rest Day 

April 8 2013

Walk through 5 rounds of:

15 Situps

5 L-Pullups

Rest 3 Minutes then:

AMRAP 12 Mins

6 - Overhead Squats 135#

9 - Burpees

12 - Box Jumps

Rest 5 Minutes then: 

 Barbell Row

5-3-2-2-2

Local Crossfit Gyms Men Open Results-Men:

April 7 2013

Bench Press

2-2-2-2-2-2-2-2

April 6 2013

Rest Day

Now that the Open is over we know what we need to work on.  The programming over the next 6 weeks will focus on the weaknesses we exposed and getting stronger including an extra recovery/skill day to choose a movement that needs work and focus on technique.  

Sun - On

Mon - On

Tues - Rest

Wednesday - On

Thursday - Rest

Friday - On 

Sat - Rest/Skill work

April 5 2013

Open WOD 13.5

4 Min AMRAP

15 Thrusters 100#

15 Chest to Bar Pullups

**4 minute bonus for every 90 reps (3 rounds) completed.

TOP SCORE IN THE WORLD RIGHT NOW

Deadlift
5-2-2-2
Back squat
5-2-2-2

April 4 2013

Rest Day 

TOMORROWS WORKOUT

April 3 2012

Max Double Unders in 2 Minutes

Strict Press

3-2-2-2

Then:

"DT"

5 Rounds For Time of:

12 Deadlifts 155#

9 Hang Cleans 155#

6 Push Jerk 155#

VIDEO DEMO

April 2 2013

Rest Day 

April 1 2013

5 rounds for time of:

5 HSPU

10 Pullups

20 Pushups

30 Situps

40 Squats

*Rest 1 Minute after each round 

Strength:

Barbell Row

5-5-5-5-5

Snatch 

1-1-1-1-1

Video: BAD ASS SNATCH