29 Sep 2014
Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
3 sets:
1 min Double Under practice
10 OH Squats or Pistols
10 Pushups or HSPU
+
Warmup/practice Muscle Ups/Pullups
WOD
On a 12 minute clock perform:
150 Double Unders (3 minute max (15))
75 Burpees (max @ 9 minute mark (45))
Max Muscle Ups in remaining time (20)
Double Unders
Perform max in 3 minutes, then move onto Burpees
Burpees
Perform max until the 9 minute mark, then move onto MU/PU
Result = 80 reps
Monday, September 29, 2014
Sunday, September 28, 2014
Saturday, September 27, 2014
Friday, September 26, 2014
FuBarBell Week 5 Day 2 (C&J) & CrossFit08844
26 Sep 2014
Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
FuBarBell Week 5 Day 2 (C&J)
1. 3 Position Clean + Jerk - 6x the complex (65#)
(Hip + Knee + Ground)
2. Front Squat - 3x5 (65#)
3. Clean Deadlift - 3x5 (95#)
CrossFit08844
WOD
1500m Row
3 rounds:
15 Front Squat (95#)
15 Push Jerk (95#)
Time: 26:27
Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
FuBarBell Week 5 Day 2 (C&J)
1. 3 Position Clean + Jerk - 6x the complex (65#)
(Hip + Knee + Ground)
2. Front Squat - 3x5 (65#)
3. Clean Deadlift - 3x5 (95#)
CrossFit08844
WOD
1500m Row
3 rounds:
15 Front Squat (95#)
15 Push Jerk (95#)
Time: 26:27
Wednesday, September 24, 2014
CrossFit08844
24 Sep 2014
Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
2x 1 min DU, 3 Pull Ups, 10 Deadlifts (45#)
Prep: Deadlift, work to WOD weight
WOD
10,9,8,7,6,5,4,3,2,1
Deadlifts (185#)
Strict Pull Ups
60 Singles
Time: 25:49
Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
2x 1 min DU, 3 Pull Ups, 10 Deadlifts (45#)
Prep: Deadlift, work to WOD weight
WOD
10,9,8,7,6,5,4,3,2,1
Deadlifts (185#)
Strict Pull Ups
60 Singles
Time: 25:49
Monday, September 22, 2014
FuBarBell Week 5 Day 1 (Snatch) & CF08844
22 Sep 2014
FuBarBell Week 5 Day 1 (Snatch)
1. 3 Position Power Snatch + OHS - 6x the complex (45#)
(Hip + Above Knee + Below Knee)
2. Snatch Grip Deadlift - 3x5 (95#)
CF08844
Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
2 sets:
3 x High Hang Power Snatch
3 x OHS
3 x Hang Power Snatch
3 x OHS
3 x Power Snatch
3 x OHS
Run 200 meters b/w sets
Strength
Power Snatch
Perform 3 reps every 2 minutes for 7 sets
These are NOT touch and go reps. Take a 5-10 second rest b/w reps.
Build to a weight that is challenging, but still allows for proper mechanics - emphasize SPEED OVER LOAD.
65,65,75,75,85,85,95
WOD
For time:
Run 800 meters
30 Power Snatches (95#)
Run 800 meters
Time: 12:01
FuBarBell Week 5 Day 1 (Snatch)
1. 3 Position Power Snatch + OHS - 6x the complex (45#)
(Hip + Above Knee + Below Knee)
2. Snatch Grip Deadlift - 3x5 (95#)
CF08844
Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
2 sets:
3 x High Hang Power Snatch
3 x OHS
3 x Hang Power Snatch
3 x OHS
3 x Power Snatch
3 x OHS
Run 200 meters b/w sets
Strength
Power Snatch
Perform 3 reps every 2 minutes for 7 sets
These are NOT touch and go reps. Take a 5-10 second rest b/w reps.
Build to a weight that is challenging, but still allows for proper mechanics - emphasize SPEED OVER LOAD.
65,65,75,75,85,85,95
WOD
For time:
Run 800 meters
30 Power Snatches (95#)
Run 800 meters
Time: 12:01
Saturday, September 20, 2014
FuBarBell Week 4 Day 3 (Clean)
20 Sep 2014
FuBarBell Week 4 Day 3 (Clean)
1. Clean Deadlift - 5x5 (95#)
2. Clean Pull - 7x3 (95#)
3. 3 Position Power Clean + Front Squat - 10x the complex (65#)
(Hip + Above Knee + Below Knee)
FuBarBell Week 4 Day 3 (Clean)
1. Clean Deadlift - 5x5 (95#)
2. Clean Pull - 7x3 (95#)
3. 3 Position Power Clean + Front Squat - 10x the complex (65#)
(Hip + Above Knee + Below Knee)
Friday, September 19, 2014
CrossFit08844
19 Sep 2014
Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
2x5 Pull Ups/Push Ups/Sit Ups/Squat
WOD
Angie
For Time:
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats
30 minute Time Cap.
Result = 312 reps (completed 12 Squats)
Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
2x5 Pull Ups/Push Ups/Sit Ups/Squat
WOD
Angie
For Time:
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats
30 minute Time Cap.
Result = 312 reps (completed 12 Squats)
Thursday, September 18, 2014
Gymnastics & FuBarBell Week 4 Day 2 (Jerk)
18 Sep 2014
FuBarBell Week 4 Day 2 (Jerk)
1. Behind the Neck Push Jerk + Jerk - 10 reps (65#)
2. Split Jerk - 10x3 (65#)
3. Front Squat + Jerk - 10 reps (65#)
Gymnastics - Shields
FuBarBell Week 4 Day 2 (Jerk)
1. Behind the Neck Push Jerk + Jerk - 10 reps (65#)
2. Split Jerk - 10x3 (65#)
3. Front Squat + Jerk - 10 reps (65#)
Gymnastics - Shields
Monday, September 15, 2014
CrossFit08844
15 Sep 2014
Warmup: Warm up: 5..1 push ups/squats; 3x10 trunk
10 Box Jumps
Kipping Pullup Progression
Kipping HSPU Progression
10 Box Jumps
Prep
Deadlifts
3-4 sets of
6-8 touch and go reps
Build to weight used in workout
Training
21-15-9 reps for time:
Deadlifts (185#)
Handstand Pushups
Followed immediately by:
21-15-9 reps for time:
CTB Pullups
Box Jumps (24in)
Time: 31:07
Warmup: Warm up: 5..1 push ups/squats; 3x10 trunk
10 Box Jumps
Kipping Pullup Progression
Kipping HSPU Progression
10 Box Jumps
Prep
Deadlifts
3-4 sets of
6-8 touch and go reps
Build to weight used in workout
Training
21-15-9 reps for time:
Deadlifts (185#)
Handstand Pushups
Followed immediately by:
21-15-9 reps for time:
CTB Pullups
Box Jumps (24in)
Time: 31:07
Saturday, September 13, 2014
CrossFit08844
12 Sep 2014
Warmup: Warm up: 5..1 push ups/squats; 3x10 trunk
2 x 5 of each station
"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Time: 17 minutes
Result = 195 points
Warmup: Warm up: 5..1 push ups/squats; 3x10 trunk
2 x 5 of each station
"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Time: 17 minutes
Result = 195 points
Wednesday, September 10, 2014
CrossFit08844 & FuBarBell Week 4 Day 1 (Snatch)
10 Sep 2014
Warm up: 5..1 push ups/squats; 3x10 trunk
3x 10 Superman/V-Up, 30 sec plank, DU practice
WOD
Annie
150-120-90-60-30 Single Jump Rope
50-40-30-20-10 AbMat Sit-ups
Time: 8:05
FuBarBell Week 4 Day 1 (Snatch)
1. Snatch Grip Deadlift - 5x5 (65#)
2. Snatch Pull - 7x3 (65#)
3. 3 Position Power Snatch + OHS - 10x the complex (45#)
(Hip + Above Knee + Below Knee)
Warm up: 5..1 push ups/squats; 3x10 trunk
3x 10 Superman/V-Up, 30 sec plank, DU practice
WOD
Annie
150-120-90-60-30 Single Jump Rope
50-40-30-20-10 AbMat Sit-ups
Time: 8:05
FuBarBell Week 4 Day 1 (Snatch)
1. Snatch Grip Deadlift - 5x5 (65#)
2. Snatch Pull - 7x3 (65#)
3. 3 Position Power Snatch + OHS - 10x the complex (45#)
(Hip + Above Knee + Below Knee)
Tuesday, September 9, 2014
Monday, September 8, 2014
CrossFit08844
8 Sep 2014
Warm up: 5..1 push ups/squats; 3x10 trunk
2x 5 Good Morning/Deadlift, HSPU practice
Strength: Deadlift 5,5,3,3,1,1
135,185,205,255,275,295
WOD
3 rounds for time:
7 Deadlifts (205#)
30 Air Squats
7 Handstand Push Ups
Time: 10:44
Warm up: 5..1 push ups/squats; 3x10 trunk
2x 5 Good Morning/Deadlift, HSPU practice
Strength: Deadlift 5,5,3,3,1,1
135,185,205,255,275,295
WOD
3 rounds for time:
7 Deadlifts (205#)
30 Air Squats
7 Handstand Push Ups
Time: 10:44
Saturday, September 6, 2014
CrossFit08844 & FuBarBell Week 3 Day 3 (Clean)
6 Sep 2014
Warm up: 5..1 push ups/squats; 3x10 trunk
Teams of 3:
2 Rounds For Time
1500m Row
150 Air Squats
120 Sit-ups
100 Push-ups
80 Pull-ups
Each skill divided equally amongst team members. One member to perform skill at a time. Cannot move onto next skill until all reps are completed.
Teamed with Bonnie & Max
Time: 45:56
FuBarBell Week 3 Day 3 (Clean)
1. Hang Muscle Clean - 30 reps (45#)
2. Hang Power Clean - 30 reps (45#)
3. 3 Position Tall Clean - 10x the complex
(Shallow + Parallel + Full Depth)
Warm up: 5..1 push ups/squats; 3x10 trunk
Teams of 3:
2 Rounds For Time
1500m Row
150 Air Squats
120 Sit-ups
100 Push-ups
80 Pull-ups
Each skill divided equally amongst team members. One member to perform skill at a time. Cannot move onto next skill until all reps are completed.
Teamed with Bonnie & Max
Time: 45:56
FuBarBell Week 3 Day 3 (Clean)
1. Hang Muscle Clean - 30 reps (45#)
2. Hang Power Clean - 30 reps (45#)
3. 3 Position Tall Clean - 10x the complex
(Shallow + Parallel + Full Depth)
Friday, September 5, 2014
CrossFit08844 & FuBarBell Week 3 Day 2 (Jerk)
5 Sep 2014
Warm up: 5..1 push ups/squats; 3x10 trunk
3 sets:
10,8,6 Overhead Squats
5 Box Jump Overs
+
Bar Muscle Up/Pullup Progression
Prep
Hang Power Snatch
Set 1: 10 reps w/ empty bar
Set 2: 5 reps at warmup weight (65#)
Set 3: 4 reps at warmup weight (75#)
Set 4: 3 reps at workout weight (85#)
Training
AMRAP in 12 minutes:
3 Hang Power Snatch (65#)
6 CTB pull up
9 Box Jump Overs (24in)
Result = 4 rounds + 15 reps
FuBarBell Week 3 Day 2 (Jerk)
Movement Practice: Partition the reps as needed. Chasing quality is the key.
1. Behind-Neck Push Jerk + Push Jerk - 10x3 (45#) reps
2. Jerk Balance + Split Push Press - 10x (1 Jerk Balance, 3 Split Push Press) reps
Warm up: 5..1 push ups/squats; 3x10 trunk
3 sets:
10,8,6 Overhead Squats
5 Box Jump Overs
+
Bar Muscle Up/Pullup Progression
Prep
Hang Power Snatch
Set 1: 10 reps w/ empty bar
Set 2: 5 reps at warmup weight (65#)
Set 3: 4 reps at warmup weight (75#)
Set 4: 3 reps at workout weight (85#)
Training
AMRAP in 12 minutes:
3 Hang Power Snatch (65#)
6 CTB pull up
9 Box Jump Overs (24in)
Result = 4 rounds + 15 reps
FuBarBell Week 3 Day 2 (Jerk)
Movement Practice: Partition the reps as needed. Chasing quality is the key.
1. Behind-Neck Push Jerk + Push Jerk - 10x3 (45#) reps
2. Jerk Balance + Split Push Press - 10x (1 Jerk Balance, 3 Split Push Press) reps
Thursday, September 4, 2014
FuBarBell Week 3 Day 1 & Gymnastics
4 Sep 2014
FuBarBell Week 3 Day 1 (Snatch)
Movement Practice: Partition the reps as needed. Chasing quality is the key.
1. Hang Muscle Snatch - 30 reps (45#)
2. Hang Power Snatch - 30 reps (45#)
3. 3 Postition Tall Snatch - 10 reps of the complex
(Shallow, Parallel, Full Depth)
4. 3 Postition Snatch Balance - 10 reps of the complex
(Shallow, Parallel, Full Depth)
Gymnastics - Shields
FuBarBell Week 3 Day 1 (Snatch)
Movement Practice: Partition the reps as needed. Chasing quality is the key.
1. Hang Muscle Snatch - 30 reps (45#)
2. Hang Power Snatch - 30 reps (45#)
3. 3 Postition Tall Snatch - 10 reps of the complex
(Shallow, Parallel, Full Depth)
4. 3 Postition Snatch Balance - 10 reps of the complex
(Shallow, Parallel, Full Depth)
Gymnastics - Shields
Wednesday, September 3, 2014
CrossFit08844
3 Sep 2014
Warm up: 5..1 push ups/squats; 3x10 trunk
Kipping HSPU Progression
Kipping T2B Progression
Strength
5 sets:
Minute 1: Max Handstand Pushup (athlete's choice - Kipping, Strict, Deficit, etc)
Minute 2: Max Toes to Bar
Minute 3: Rest
Conditioning
"Death By Burpee"
Minute 1: 1 Burpee
Minute 2: 2 Burpees
Minute 3: 3 Burpees
Continue in this fashion until you can no longer complete the number of reps in the given minute*
*If you fail before the 15th minute, complete AMRAP Burpees for the remainder of the 15 minutes.
Result = 10 minutes + 20 reps (75 reps total)
Warm up: 5..1 push ups/squats; 3x10 trunk
Kipping HSPU Progression
Kipping T2B Progression
Strength
5 sets:
Minute 1: Max Handstand Pushup (athlete's choice - Kipping, Strict, Deficit, etc)
Minute 2: Max Toes to Bar
Minute 3: Rest
Conditioning
"Death By Burpee"
Minute 1: 1 Burpee
Minute 2: 2 Burpees
Minute 3: 3 Burpees
Continue in this fashion until you can no longer complete the number of reps in the given minute*
*If you fail before the 15th minute, complete AMRAP Burpees for the remainder of the 15 minutes.
Result = 10 minutes + 20 reps (75 reps total)
Tuesday, September 2, 2014
Monday, September 1, 2014
CrossFit08844
1 Sep 2014
Warm up: 5..1 push ups/squats; 3x10 trunk
WOD
Hotshots 19
6 rounds for time
30 Air Squats
19 Power Cleans (95#)
7 Strict Pull Ups
400m Run
Done with a partner (Bonnie). Each partner must do all reps. Only one partner works at a time. Run together.
Time: 63:23
Warm up: 5..1 push ups/squats; 3x10 trunk
WOD
Hotshots 19
6 rounds for time
30 Air Squats
19 Power Cleans (95#)
7 Strict Pull Ups
400m Run
Done with a partner (Bonnie). Each partner must do all reps. Only one partner works at a time. Run together.
Time: 63:23
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