I'M NOT SAYING IT'S GOING TO BE EASY. I'M SAYING IT'S GOING TO BE WORTH IT!
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Thursday
Warm up: Tabata double unders
Then 3 rounds NOT for time
5 pull ups
10 push ups
15 squats
WOD
Death by:
Thrusters 75/55
Pull ups
WEDNESDAY 24 APRIL 13
Surprise Wednesday WOD!
Early to bed, early to rise makes one healthy, wealthy and able to do Double Unders?!
Tuesday 23 APRIL 13
Dead lift 3-3-3
WOD
7' AMRAP
(in an upwards ladder going 2..4..6..8..etc)
Dead lift 225/155
Wall balls 20/14
Rest 2'
3' AMRAP (same rep scheme)
Box jumps
Knees to elbow
Monday
Snatches (yes this means full squat) 3-3-3-3-3
WOD
8' AMRAP
Buy in 500m row
With the remaining 8'
3 snatches 135/95/75/55
6 over the bar burpees
Friday!!!
Very proud of everyone who stepped it up thursday! I saw A LOT of first time double Unders! I saw everyone take it up a step yesterday and that's exactly what we ask of you. Awesome job on rising to the challenge CFSS! With that being said let's have a little fun. . .
DODGEBALL!!!!
15 min worth of Dodging, dipping, ducking, diving, and dodging!!
WOD
3' AMRAP
8 lunges 95/65/65
8 burpees
8 kettle bell swings 53/35/35
1' rest
3' AMRAP
6 lunges 95/65/65
6 burpees
6 kettle bell swings 53/35/35
2' rest
3' AMRAP
4 lunges 95/65/65
4 burpees
4 kettle bell swings 53/35/35
Thursday 18 April 13
Split jerk 12x2
Partner up! Rest should be no more than 45-60 between sets. Concentrate on speed thought the entire movement. Weight should be moderately heavy, challenging.
WOD
5RFT
30 double unders
10 chest 2 bar pull ups
**** NO SINGLES****
Must attempt DU
If you are using bands then use the next smallest one down.
Remember, IF IT WAS EASY THEN EVERYONE WOULD DO IT! Push yourselves CFSS, we believe in you!
Wednesday 17 APR 13
WOD
500m row
Hang Clean x 6
Front Squat x 5
Push Press x 4
Back Push Press x 3
Back squat x 2
Bear complex x 1
Hang Clean x 1
Front Squat x 2
Push Press x 3
Back Push Press x 4
Back Squat x 5
Bear Complex x 6
500m row
115/75/75/55
Tuesday 4-16-13
WOD
250m buy in
40 walking lunges 35/25# plate
30 box jumps 24/20"
20 sit-ups
10 med ball cleans 20/14#
10 walking lunges 35/25# plate
20 box jumps 24/20"
30 sit ups
40 med ball cleans 20/14#
250m row buy out
Monday
Thruster 2-2-2-2-2
WOD
5 rounds for time
10 HSPU
10 Snatches 115/75
Masters weight 75/55
Burpee broad jump
(floor length)
Sprint 100m
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FRIDAY 3-15-13
WORKOUT 13.2
MEN - includes Masters Men up to 54 years old
AMRAP in 10 minutes of:
115 pound Shoulder to overhead, 5 reps 115 pound Deadlift, 10 reps
15 Box jumps, 24" box
WOMEN - includes Masters Women up to 54 years old
AMRAP in 10 minutes of:
75 pound Shoulder to overhead, 5 reps
75 pound Deadlift, 10 reps
15 Box jumps, 20" box
MASTERS MEN - includes Masters Men 55+
AMRAP in 10 minutes of:
95 pound Shoulder to overhead, 5 reps
95 pound Deadlift, 10 reps
15 Box jumps, 20" box
MASTERS WOMEN - includes Masters Women 55+
AMRAP in 10 minutes of:
55 pound Shoulder to overhead, 5 reps
55 pound Deadlift, 10 reps
15 Box jumps, 20" box
THURSDAY 3-14-13
OPEN BOX
Wednesday 3-13-13
WOD
1' ME KB snatches
*Rest 1 minute.
3 RFT
5 Wall Walks
50 Double-Unders
5 Push Jerks 155/105#
*Rest 1 minute.
1' ME KB snatches
Tuesday 3-12-13
Skill work: Clean and jerk progressions
WOD
15-12-9
Hang cleans 115/75
Knees to elbow
MONDAY 3-11-13
Sumo deadlifts with bands 12x2 add 10# from last dynamic effort day.
WOD
Coach cupcakes surprise!
(MUAHAHAHAHA)
FRIDAY 3-8-13
Workout 13.1
17 minute AMRAP of:
40 Burpees
30 Snatch, 75 / 45 lbs
30 Burpees
30 Snatch, 135 / 75 lbs
20 Burpees
30 Snatch, 165 / 100 lbs
10 burpees
Max rep Snatch, 210 / 120 lbs
Thursday
Open gym
Wednesday 3-6-13
7 rounds for total reps of:
2' AMRAP
30 double unders
20 goblet squats 53/35
10 burpees
* Rest 1 minute
Pick up where you left off
TUESDAY 3-5-13
Hang Clean & Jerks @60% of 1RM (or moderately light weight)
12x2 40-60 sec rest
WOD
5RFT
10 Chest 2 Bar Pull ups
... 15 Incline pushups
Guys stack 2 45#plates
Ladies use 1 45#plates
Farmers carry 75m (to curb and back)
53/35#
Monday 3-4-13
Max effort day
Split squats 3-3-2-2-1-1
WOD
Run 400m
21-15-9
Wall balls 20/14
Box jumps 24/20
V-ups
Run 800m
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DODGEBALL FRIDAY!!!!!!!!
Partner WOD
3RFT
20 wall ball 20/14 (planche hold)
20 jumping squats (chin up hold)
20 dumbell snatch (planche hold)
20 mountain climbers (chin up hold)
250m row buy out
THURSDAY 1-31-13
Front Squats 10-10-10-10 work on your speed through the movement WITHOUT sacrificing form.
WOD
Death by squat snatch 95/75
* once you fail to complete the round you must perform the following sequence:
1' AMRAP burpees
rest 1'
1' AMRAP T2B
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WEDNESDAY 1-30-13
"JACK"
20' AMRAP
10 PUSH PRESS 115#
10 KETTLE BELL SWINGS 1.5 POOD
10 BOX JUMPS 24"
TUESDAY 1-29-13
Pushpress 1-1-1-1-1
WOD
12-9-6
Pullups
Power Cleans 145/105
100 DU buy out
FRIDAY 1-25-13
"Filthy Fifty"
50 Box jump, 24" Box
50 Jumping Pull-Ups
50 Kettlebell Swings (1 pood)
Walking Lunge, 50 steps
50 Knees to Elbows
50 Push Press (45 men/35 women)
50 Back Extensions
50 Wall Balls (20 men/14 women)
50 Burpees
50 Double Unders
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THURSDAY 1-24-13
Ring dips 6 max effort sets
WOD 20' AMRAP
5 Handstand push ups
10 hand release push ups
15 walking lunges
WEDNESDAY 1-23-13
2 Position Power Clean 1-1-1-1-1-1
1st position power clean from the ground, 2nd position power clean from the hang. This is completed without dropping the bar and equals 1 rep.
WOD
12' time cap
250m row
20 pullups
200m run
20 pullups
400m run
20 pullups
If necessary HEATS can be staggered every 4'.
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TUESDAY 1-22-13
15 MIN Pullup work (kipping, butterfly, progression bands)
"4 Corners of Death"
3 rounds for time 135/95lbs
Corner 1 push jerk, 6 reps
Corner 2 hang power clean, 9 reps Corner 3 front squat, 12 reps
Corner 4 deadlift, 15 reps
Athletes will start corner 1 and complete the prescribed number of reps before moving to the next corner to complete the next movement/reps and so on until you complete 1 round which is all 4 corners. Repeat 2 more times for a total of 3 rounds. Carry your bar any way you want.
Monday 1-21-13
Strength WOD Back squats 5-5-5-5-5
METCON For time:
-Sprint
100 Double Unders
-sprint
20 wall ball 20/14
-sprint
20 KB swings 53/35
-sprint
20 pistols
-sprint
20 dead lifts 275/185
-sprint
Post loads and time on comments below! It's important for YOU and us to track your progress.
Saturday Partner WOD
5 rounds for time
20 DB PP 35/25
20 SIT UPs
20 DB FS
20 Planche DB Row
* one partner working at a time. Each must do a 20 rep set for each movement for 5 rounds.
FRIDAY 1-18-13
DODGEBALL FRIDAY!!!
"FRAN"
21-15-9
THRUSTERS 95/65
PULLUPS
Wednesday 1-16-13
Partner Workout:
3 rounds for time of:
40 HSPU (2012 Regional standard)
30 Partner Burpees
200m Farmers Carry then switch
Notes: HSPU may apportioned in any way, I.E. they do not have to be done in equal numbers amongst teammates.
Partner Burpees should be performed like Lateral Burpees. Each teammate should do 2 at a time. One rep would consist of a Burpee, then a lateral jump over the teammate (lying face down on the ground). The 2nd rep would be the same, but jumping back in the opposite direction. Teams must alternate Burpees every 2 reps.
Tuesday 1-15-13
(Woohoo I'm getting married in 5 months)
Snatch balance 2-2-2-2-2
WOD
14' AMRAP
5 snatches 115/75
10 walking push ups 45/25
150 m row
Monday 1-14-13
Back squat
15 mins to establish a 1 rep max.
WOD
100 double unders
25 lunges
75 double unders
25 lunges
50 double unders
25 lunges
25 double unders
Rest 2 mins then
ME unbroken pull ups X 3
Post time and total pull ups
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THURSDAY 12-06-12
WOD 5RFT
21 Lunges 95/55
10 V ups
400m run
THEN weighted dips 3-3-3-3-3-3
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WEDNESDAY 12-05-12
Proceed through the sequence below completing as many reps as possible in 10 minutes of
MEN
75 pound Snatch, 30 reps
135 pound Snatch, 30 reps
165 pound Snatch, 30 reps
210 pound Snatch, as many reps as possible
WOMEN
45 pound Snatch, 30 reps
75 pound Snatch, 30 reps
100 pound Snatch, 30 reps
120 pound Snatch, as many reps as possible.
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TUESDAY WOD WITH A SINGLE 2 POOD/1.5 POOD KETTLEBELL: 12 TURKISH GET UPS RIGHT ARM 25 KB SWINGS
12 OHS LEFT ARM
25 KB SWINGS
12 TURKISH GET UPS LEFT ARM
25 KB SWINGS
12 OHS RIGHT ARM
THEN : WEIGHTED PULL UPS 3-3-3-3-3-3
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Monday 12-3-12
WOD
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24" box
115 pound Push press, 12 reps
9 Toes-to-bar Then 100 DU for time
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FRIDAY FRIDAY FRIDAY 11-30-12
Surprise warm up before WOD!!!
WOD
12' AMRAP Ladder 1,1-2,2-3,3. . . .
Deadlift 275/175#
Box jumps 30/24"
DONT FORGET YOGA YOGA YOGA tonight at 630pm with Aubree!
Bring your own yoga mat and that mind/body connection!
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Thursday 11-29-12
15 minutes to establish a 3RM Power Clean + Push Jerk (touch and go).
-then-
...
10 Wall Balls 20/14#
50 Double Unders
15 Wall Balls 20/14#
40 Double Unders
20 Wall Balls 20/14#
30 Double Unders
25 Wall Balls 20/14#
20 Double Unders
30 Wall Balls 20/14#
10 Double Unders
For time.
Post time and loads to comments below! Help us track your progress!
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WEDNESDAY 11-28-12
"MARY"
20' AMRAP
5 Handstand push ups
10 pistol squats
15 pull ups
Congratulations to Chris Escobar and Katii for finishing first in the Lurong challenge out of our BOX! Of course our very own coach Elisabeth for crushing our region in the masters division!!! Great job LiL Dynamite!!
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TUESDAY 11-27-12
Deadlift
1-10-1-10-1-10
WOD
5RFT
10 One arm dumbell snatch 90/60#
(alternating arms each rep)
200m sprint
Exciting news everyone! We have been searching for a yoga instructor since opening and we are proud to say we will now be adding a YOGA class every week! This class will be at 630 pm this Friday and FREE to our members! Mobility is an important aspect of fitness and life and will help tremendously in both areas! Aubrey will be our instructor and I can personally say she is a good fit for our present and future endeavors as a community! Stay classy CrossFit Super Sport!
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Super Hero Monday!! 11-26-12
Wear your favorite super hero shirt!
STRENGTH: Back Squat
1-10-1-20-1-30
WOD: "JOSH"
21 OHS 95/65#
42 Pull Ups
15 OHS 95/65#
30 Pull Ups
9 OHS 95/65#
18 Pull Ups
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TUESDAY 11-13-2012 Randy = 75 Power Snatches for Time Men’s Rx- 75lbs Men’s Scaled- 45lbs
Women’s Rx- 55lbs
Women’s Scaled- 30lbs
Movement Standards: Randy begins from the standing position with a loaded barbell. You must either Power Snatch or Split Snatch each rep.
In the Power Snatch, the barbell travels directly from the ground to overhead in one fluid motion without stopping at the shoulders. However, "Press outs" will be allowed. Each athlete must show control of the barbell overhead by standing all the way up before resetting one’s feet, in order for the movement to be considered a complete rep.
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Monday
Tabata double unders
21-15-9
Pistols
Pull ups
Tabata push ups
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DODGEBALL FRIDAY!!!!!!
Followed by a surprise WOD!
You DO NOT want to miss this!! Congratulations to our graduating ON RAMP group! You all have put in some hard work and it shows!
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THURSDAY 08 NOV 12
Front Squat 3-3-3
WOD
10' Snatch and HSPU ladder
1,1-2,2-3,3-4,4. . . . . .
Snatch 115/95
HSPU (facing AWAY from the wall)
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Wednesday 7 NOV 12
2min Max Effort Kettlebell Swings 70/53
Then immediately into
8' AMRAP
3 OHS 115/95
6 Box jumps (over the box) 24/20
12 Wall ball sit ups 20/14
Then immediately after 2' Max Effort Pull ups
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Tuesday 6 NOV 2012
Deadlift 3-3-3
WOD
Lurong performance WOD
"Christine"
Christine = 3 Rounds for Time
Men's Rx- 500 meter Row, 12 Bodyweight Deadlifts, 21 Box Jumps at 24"
Men's Scaled- 500 meter Row, 12 Deadlifts at 1/2 body weight, 21 Box Jumps at 16"
Women's Rx- 500 meter Row, 12 Bodyweight Deadlifts, 21 Box Jumps at 20"
Women's Scaled- 500 meter Row, 12 Deadlifts at 1/2 body weight, 21 Box Jumps at 12"
Movement Standards:Christine starts from the standing position and off the rower. The athlete must step onto the rower quickly and start pulling for 500 Meters. Both of the athlete's damper setting and foot settings/straps can be set prior to starting the workout. From there, the athlete will move onto their loaded barbell for 12 Deadlifts.
For the Deadlift, each athlete must clearly demonstrate full hip extension by coming to a full standing position on each rep. This includes the athlete's knees and hips coming to a lock out and straight arms at the top of each rep. Bouncing the barbell will not be allowed.
Next, the athlete will transition to 21 Box Jumps. For the Box Jumps, the athlete must jump onto the box with two feet and come to a standing position with knees and hips locked out on top of the box. This will continue for 3 total rounds
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Superhero Monday! Wear your favorite superhero t-shirt.
Back Squat 3-3-3
WOD
Bear Complex 95/65
Power clean
Front squat Push press
Back squat
Push press
This sequence is one rep. 7 reps = 1 round and 5 rounds must be completed for the bear complex
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SATURDAY! FREE COMMUNITY CLASSES AT 9 AND 10. COME JOIN US! THE MORE THE MERRIER. WOD 3 RFT
30 OVERHEAD WALKING LUNGES 45/25
30 ABMAT SIT UPS
1 FLOOR LENGTH OF BURPEE BROAD JUMPS
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Thursday 11-01-12
Front Squat 3-3-3
WOD
7' ladder (2,4,6,8.....)
Thrusters 95/65
shoulder touches
Look at all the new members to CFSS! Introduce yourself, lead by example and above all, STAY MOTIVATED!!
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WEDNESDAY Lurong performance tribute WOD HAPPY HALLOWEEN!!
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Tuesday
4RFT
10 Power Cleans (135,95)
10 Wall Balls (20, 14)
10 Toes to Bar
Halloween Party!!!! Dodge Dip Duck Dive and Dodge!
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MONDAY
10-29-12
BACK SQUAT 3-3-3
WOD
3 ROUNDS FOR TIME
400 M RUN
21 CHEST TO BAR PULL UPS
12 DEAD LIFT 275/185
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Friday Fight Gone Bad In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are: 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 (Calories) The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
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Thursday
With a running clock complete :
1) 3 RFT:
10 power snatch 95/65
10 HSPU
At the 10 min mark complete:
2) 3RFT 10 thrusters
10 CTB pull ups
At the 20 min mark complete
3) 3RFt
10 box jumps 10 T2B
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WEDNESDAY 10-24-12
3 x 400m run on every 3 min mark
5min rest then
Partner sled push x 3 add 45lb men and no weight for the women
5min rest then
100 DU for time
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TUESDAY 10-23-12 RECOVERY WEEK LURONG PERFORMANCE WOD #4 Men's Rx- 30 Burpee Box Jumps (30 in), 30 Over Head Squats at 115 lbs, 30 Toes to Bar, 10 Muscle Ups Men's Scaled- 30 Burpee Box Jumps (20 in), 30 Over Head Squats at 45 lbs, 60 AbMat Situps, 40 Pull-ups, 40 dips Women's Rx- 30 Burpee Box Jumps (24 in), 30 Over Head Squats at 80 lbs, 30 Toes to Bar, 10 Muscle Ups Women's Scaled- 30 Burpee Box Jumps (16 in), 30 Over Head Squats at 30 lbs, 60 AbMat Situps, 40 Pull-ups, 40 dips
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MONDAY 10-22-12 RECOVERY WEEK 20'MIN AMRAP 10 POWER CLEANS 135/95 10 GOBLET SQUATS 35/26 10 T2B (TOES 2 BAR)
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Tuesday 10-16-12
Lurong Performance WOD 3
7 min "Diane" Ladder 1,1-2,2-3,3-4,4. . . .
Mens RX 225 deadlift, Hanstand Push Ups
Mens Scaled 155 deadlift, hand release push ups
Womens RX 155 deadlift, Handstand Push Ups
Womens Scaled 105 deadlift, hand release pushups
...
Movement Standards - RX
In Performance Workout 3, each athlete has 7 minutes to complete as many rounds and reps as possible of Deadlifts and Handstand Push Ups in a classic ladder. The rep scheme is simple 1 Deadlift + 1 Handstand Push Up (Round 1), 2 Deadlifts + 2 Handstand Push Ups (Round 2), 3 Deadlifts + 3 Handstand Push Ups (Round 3), and continue up the ladder for 7 minutes.
For the Deadlift, each athlete must clearly demonstrate full hip extension by coming to a full standing position on each rep. This includes the athlete's knees and hips coming to a full lock out with straight arms at the top of each rep.
For the Handstand Push Up, the movement starts with the athlete in a handstand position with their arms completely locked out, feet against the wall. At the bottom of each rep, the head clearly touches the ground. At the top of the rep, when the athlete has pressed out, the arms must be clearly locked out. In order to be considered a rep, two must things must occur.
One, the athlete's feet cannot come off the wall further then one's hips prior to lock out.
Secondly, the athlete's feet cannot be any wider than one's hands.
Lastly, Kipping is allowed.
Movement Standards - Scaled
In Performance WOD 3, each athlete has 7 minutes to complete as many rounds as possible of Deadlifts and Hand Release Push Ups in a classic ladder. The rep scheme is simple 1 Deadlift + 1 Hand Release Push Up (Round 1), 2 Deadlifts + 2 Hand Release Push Up (Round 2), 3 Deadlifts + 3 Hand Release Push Up (Round 3), and continue up the ladder for 7 minutes.
For the Deadlift, each athlete must clearly demonstrate full hip extension by coming to a full standing position on each rep. This includes the athlete's knees and hips coming to a full lock out with straight arms at the top of each rep.
For the Hand Release Push Up, the movement starts with the athlete at the top of a plank position, arms straight and completely locked out. At the bottom of each rep, the athlete's chest must clearly touch the ground; hands come off the mats so that one's body is resting on the ground. At the top of the rep when the athlete has pressed out, the arms are clearly locked and one's body is back into the original plank. In order to be considered a rep, two things must occur.
One, the athlete's feet must remain on the ground throughout the entire movement. In no way, can one use their feet to "kick off" the mats in order to assist them with the push up.
Secondly, athletes are not allowed to "worm out" or lose Mid-Line Stabilization as they press out.
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MONDAY 10-15-12
BACK SQUAT 3-3-3
WOD
400m run
21 box jumps 24/20"
12 kettlbell thrusters 35/26#
400m run
15 box jumps 9 kettlebell thrusters
400m run
9 box jumps 6 kettlebell thrusters
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FRIDAY 10/12/12
BENCH 3-3-3-3-3
LURONG PERFORMANCE WOD
DEATH BY SNATCH 115/75
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THURSDAY 10-11-12
3 ROUNDS FOR TIME OF:
100 METER WALKING LUNGE
1 FLOOR LENGTH HANDSTAND WALK
50 KETTLEBELL SWINGS 53/35
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WEDNESDAY 10-10-12
"THE CHIEF"
AMRAP IN 3 MINS OF:
3 POWER CLEANS 135/85
6 PUSH UPS
9 SQUATS
REST FOR 1 MINUTE AND REPEAT FOR A TOTAL OF 5 ROUNDS
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WEDNESDAY 10-3-12
5 MIN MAX DOUBLE UNDERS (PERFORMANCE WOD)
REST 3 MINS
5 MIN MAX PISTOL SQUATS
REST 3 MINS
5 MIN MAX HANDSTAND PUSH UPS
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TUESDAY WOD
10-8-6-4-2
OVERHEAD SQUATS 95/65
BURPEE BOX JUMPS 24/20
LURONG SKILL WOD WILL BE TWEDNESDAY HOWEVER YOU CAN MAKE IT UP AT ANY TIME THIS WEEK, JUST LET US KNOW!
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TUESDAY 9-25-12 LURONG WOD #3 5 RFT 20 BURPEES 20 KBS 53/35# RX OR 35/25# SCALED OR 50-40-30-20-10-20-30-40-50 DOUBLE UNDERS 25 SIT UPS AFTER EACH SET OF DOUBLE UNDERS
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MONDAY 9-24-12 FRONT SQUAT 3-3-3 WOD 21-15-9 DOUBLE WALL BALL 20/14# PULL UPS REMEMBER KATE WHEN YOUR WODS GET TOUGH!
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THURSDAY 9-20-12
LURONG PALEO CHALLENGE WOD #1
OR
PUSH PRESS 1-1-1-1-1-1-1
WOD
7min AMRAP
...
500m row buy in THEN with remaining time
3 snatch (power or squat) 135/95#
6 lateral bar over burpees
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WEDNESDAY WOD
DEAD LIFT 1-1-1-1-1-1-1
WOD
5-4-3-2-1
CLEAN AND JERK 185/120
MUSCLE UPS
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TUESDAY 9-18-12 LURONG PALEO CHALLENGE WOD #1 OR 400m run 50 KBS 53/35# 25 burpees 15 T2B 200m run 15 T2B 25 burpees 50 wall balls 20/14# 400m run
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MONDAY 9-17-12
BACK SQUATS based off 3 rep max
5 reps/70% immediately shed the wieght to 135/95 for 20 reps
REST 3 min
5 reps/80% immediately shed the weight to 135/95 for 15 reps
REST 3 min
5 reps/90% immediately shed the weight to 135/95 for 10 reps
FOR THOSE THAT HAVE NOT ESTABLISHED A 3 REP MAX
3-3-3 Low Bar Back Squats
Very important that you all are keeping track of your weights. I have been hearing from athletes that they dont know what their weights are when i know we have done this a time or two. Everything we tell you has meaning behind it, TRUST IN US!!
WOD (courtesy of COMPWOD)
Thruster WTF
400 meter walk with a 115/75# in the rack position. Every 15 steps, perform one thruster. Every time you drop the bar, perform 5 burpees.
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THURSDAY 9-13-12 10 RFT 10 KBS 2/1.5 pood 100m run rest 30 seconds between rounds
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WEDNESDAY 9-12-12
Tabata Double Unders
Death by Power Cleans @ 135/95
(1ST MINUTE YOU PERFORM 1 REP, 2ND MINUTE YOU PERFORM 2 REPS, 3RD MINUTE YOU PERFORM 3 REPS AND SO ON.... UNTIL YOU CAN NO LONGER COMPLETE THE REQUIRED NUMBER OF REPS FOR THAT MINUTE)
20 MIN CAP
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TUESDAY 9-11-12 10' AMRAP 15 HR pushups 10 pistol squats (5 each leg alternating) 5 weighted pullups 25/10
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MONDAY 9-10-12
15MIN SNATCH BALANCE PROGRESSION
THEN
1) 3 MAX EFFORT / UNBROKEN RING DIPS- REST 30 SEC BETWEEN EACH SET 2) 3 MAX EFFORT / UNBROKEN KETTLE BELL SNATCHES EACH ARM (HEAVY AS POSSIBLE) REST 30 SEC BETWEEN EACH SET 3) 3-3-3-3-3 GOOD MORNINGS
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FRIDAY 9-7-12
PUSH PRESS 3-3-3
WOD
3 RFT
400m run
10 Power Clean/Front Squat/Push Press 135/95#
5 strict pullups
!!!!!IMPORTANT!!!! The movement will go as follows: 1 Power Clean 1 Front Squat 1 Push Press repeat 10 times. Show controlled movement with a brief pause inbetween before moving on to the next portion. WE ARE NOT DOING CLEAN AND JERKS!! We are breaking the clean and jerk down into 3 movements.
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THURSDAY 9-6-12
Warm Up then partner sled pushes
WOD
"Diane"
21-15-9
Deadlifts 225/155
HSPU
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WEDNESDAY
9-5-12
Low Bar Back Squat
1x3 @90%, 1x1 @ 100%, 1x1 @105%, 1x1 @ 110%, 1x1 @ 105%
WOD 12' AMRAP
6 walking lunges 115/75#
6 dead hang pull ups
Skill: 3 max sets of ring dips
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TUESDAY 9-4-12
SNATCH 3-3-3
WOD
3 RFT
40 double unders
200m run
10 OHS 135/95
Skill Work: Ring work
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THURSDAY 8-23-12
7 min to establish a 1 rep weighted pullup NO BANDS ALLOWED
Olympic Lifting Clean and Jerk Progression
WOD
EMOM for 10min
1 Power Clean 95/65
1 Hang Clean
1 Push Jerk
Rest 5min
"Grace"
30 C&J 135/95
shoulder mobility
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WEDNESDAY 8-22-12
Shoulder mobility
WOD
"ANNIE" and then some
50-40-30-20-10
Double unders
Sit ups
10 Deadlifts 135/225 in between each round
The sequence will go like this: 50 double unders 50 sit ups 10 deadlifts, 40 double unders 40 sit ups 10 deadlifts, etc...
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TUESDAY 8-21-12
(JAKES BIRTHDAY!)
Happy Birthday to my biggest motivator in life and to the only one I would ever dream of having a CrossFit Box with!~Candace
For time:
135/95 pound Thruster, 5 reps
Run 200 meters
95/75 pound Thruster, 10 reps
Run 400 meters
65/45 pound Thruster, 15 reps
Run 800 meters
Check out the challenge I posted about! We need 20 participants and I know we could rock this! Jake and I are signed up.Ready to rock and roll!
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FRIDAY 8-17-12
FOR TIME:
800M RUN
21-15-9
of
OVERHEAD SQUATS 115/75
WALL BALL SIT UPS 20/14
800M RUN
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THURSDAY
8-16-12
Front Squat 3-3-3 Back Squat 1x15-20
Pick a weight that will make you reach failure in between the 15th and 20th rep. Remember this is only 1 set.
WOD
EMOM for 10 min
3 Push Press @ 75% of your 3 rep max
5 burpees
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WEDNESDAY
8-15-12
"HELEN"
3 RFT
400m run
21 kettlebell swings 1/1.5 pood
12 pullups
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TUESDAY'S WOD
8-14-12
WARM UP:
3X10 GOOD MORNINGS
STRENGTH:
SNATCH GRIP DEAD LIFT 3-3-3
WOD:
8 DUMBBELL SNATCHES (ALTERNATING ARMS) 90/50
25 SIT UPS
SKILL:
3 MAX EFFORT RING DIPS
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MONDAY
8-13-12
Back Squat: 1X5 @ 80%, 1X3 @ 90%, 1X2 @ 95%, 1X2 @ 100% – rest 2:00-3:00 between sets.
Percentages are based off of your current 3 rep max. For those new to our normal programming and do not know your 3 rep max will do 3-3-3.
WOD for time:
7 Bear Complex @ 115/85#
50 Double-Unders
5 Bear Complex @ 135/95#
50 Double-Unders
3 Bear Complex @ 155/105#
50 Double-Unders
1 “Bear Complex” is: 1 Clean, 1 Front Squat, 1 Push Press or Jerk, 1 Back Squat, 1 (Behind the Neck) Push Press or Jerk. There are many variations of the Bear Complex, but we will use the one listed above. You may combine the Clean and FS into a “Squat Clean”, or you may PC then FS. A full standing position must be achieved before the PP or PJ begins (Thrusters are not allowed). Once the bar is overhead, it must be lowered to the back then the BS should be performed. After the BS a full standing position must be achieved before the Behind the Neck PP or PJ begins (again, no Thrusters). When the BB returns to the front rack 1 Bear Complex is complete.
The barbell must then touch the floor WITH NO STOPPAGE OF MOMENTUM for the next rep to begin. This means both hands must be in control of the bar as it touches the floor. Basically the goal is complete the prescribed reps for each round without allowing the bar to stop momentum on the floor, or dropping it. There is a 10 Burpee penalty to be performed immediately, every time the barbell is dropped or rests on the floor. Resting with the BB off the ground IS ALLOWED, and the hands DO NOT need to remain in contact with the BB as long as it is off the ground.
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FRIDAY'S WOD
8-10-12
For time:
20 Toes to Bar
20 Deadlift
20 Double-unders
20 Back squats/ jumping squats (alternating every 5 reps)
20 Pull-ups
OR
Make up a missed WOd for the week
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THURSDAY
8-9-12
Clean and Jerk 3-3-3
WOD
5 min to find your 1 rep Power Snatch
then
EMOM for 15 min
2 power snatches at 70% of your 1 rep max
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WEDNESDAY
8-8-12
Shoulder warm up
WOD
5 RFT
400m run
10 Snatch grip SDHP 65/95
20 sit ups
Make sure we are posting time and comments as all of our athletes are hitting personal records every week!!
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TUESDAY WOD
8-7-12
400M FARMERS CARRY WHILE PULLING WEIGHTED SLED
3RFT
10 PISTOLS (5 EACH LEG)
20 KB SWINGS 35/53
POST TIME AND LOADS TO COMMENTS BELOW :)
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MONDAY 8-6-12
BACK SQUAT 3-3-3
METCON:
9' AMRAP
3 Muscle Ups
6 Thrusters (135, 95)
Skill:
3 Max effort L holds
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FRIDAY
8-3-12
Skill work: Snatch Presses
WOD
10!
Walking Barbell Lunges 45/75
Knees to Elbows
OR
You have the option to make up any day this week you may have missed!
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THURSDAY
8-2-12
Shoulder mobility and hip extension warm up
Clean and Jerk 3-3-3
WOD
30 double unders
12 Chest to bar Pull ups
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WEDNESDAY 8-1-12 Bench Press 3-3-3 WOD "Nancy" ...
5 rounds for time
400m run
15 OHS 65/95
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TUESDAY WOD 7/31/2012
WARM UP:
3 RDS
5 PULL UPS
10 PUSH UPS
15 AIR SQUATS
DEAD LIFT 3-3-3
... 12' AMRAP:
5 SPLIT JERKS 95/135
10 BURPEE BROAD JUMPS
15 WALL BALL SIT UPS 14/20
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7/30/12
Monday WOD Warm up:
3 Rounds NOT for time-
200m run/row
10 Duck walks
10 Lunges
10 ring rows
Strength-
Back Squat 3-3-3
Metcon-
4 rounds for time of:
5 Muscle ups
10 Front Squats 95/135
30 Double Unders
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7-27-12
FRIDAY WOD
This week was a technical week with good WODs and not everyone experienced every WOD this week, as it should be to prevent over training. Treat today as a make up day for any WOD you missed or you have the opportunity for the WOD below.
100 m sprint EMOM (every minute on the minute) for 10 min
REST
THEN
...
2k row
Skill: Ring Work
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7-26-12
Thursday
Olympic Lifting Review of the Snatch
WOD
12 min AMRAP
20 HRPU
7 Power Snatches 65/95
7 Snatch Balance 65/95
I strongly suggest everyone watch the videos below for some more review of the snatch. You can always improve yourself and these videos are one of the many ways to improve your movement.
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7-25-12
Below is a great instructional video of snatch progression. With the snatch being one of the most technical movements, it never hurts to go back to the basics or watch footage or even take footage of yourself to critique your form. This particular movement will take time due to its degree of difficulty and we will take the necessary steps to become proficient. When learned correctly there is no more beautiful feat of strength, check out the second video below for some MOTIVATION!
WEDNESDAY
Olympic Lifting: Snatch skill progression
WOD
EMOM (Every Minute On The Minute)
30 Double Unders
10 Pull ups
Complete this sequence as many times as possible until you are unable to complete with in the minute. Great chance for progression on Double Unders and Kipping Pull ups.
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7-24-12
TUESDAY
Olympic Lifts: Review Clean and Jerk Progression
WOD
5 rounds for total time of:
Run 200m
7 Hang Cleans (full squat) 95/135
*rest 1 minute after each round and write times of each round on whiteboard while resting
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7-23-12
Watch this amazing form. Notice the powerful hip extension and the fact that he DOES NOT pull with his arms. This is super efficient! Watch how he gets under the bar with his super fast movement, quick elbows then drives his elbows up from the bottom. Beautiful is all I can say!
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This week is our third week of training cycle and with all of our heavy lifting comes risk for injury. We need to give our bodies time to heal and grow without completely backing off of training. That being said this week you will see our volume being decreased and we will take the time to focus on the technical lifts we do in CrossFit, our Olympic lifts. MONDAY Olympic lifting: skill progression Clean and Jerk WOD 800m run 20 Back Squats 95/135 30 situps 20 Front Squats 75/115 30 situps 20 OHS 45/95 30 situps 800m run
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Here is some motivation for you! Liao Hui is one of our favorite Olympic Lifters. Pay attention to his form, dare I say it is flawless!
Front Squat 3-3-3
Back Squat 1 set of 15-20 reps.
(You should reach failure with your weight between 15 and 20).
METCON
3 RFT
20 KBS 1.5/2 pood
20 HRPU
Skill: Snatch Balance
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7-18-12
800m wheelbarrow walk 125/250
1000m row for time
Yoke carry /90# men only
(Treat today as a skill day, or to make up yesterdays WOD)
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DEADLIFT 3-3-3
WOD
3 RFT
10 One arm Dumbbell Snatch 35/75 alternate arms each rep
16 TTB
Sprint
Post times and weights in the comments
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7-16-12 2012 CrossFit Games Champions!
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This weekend was the 2012 CrossFit Games and if you didn't get it on the action then you truly missed out. Whether or not you are a competitor these athletes are just like us, they belong to this wonderful community we call CrossFit! Rich Froning Jr. and Annie Thorisdottir are not just 2012 champions but they are repeat champions from last year! A truly amazing feat! Go to the CrossFit Games website and check out some footage from this weekend for some instant MOTIVATION! Mondays WOD Back Squat 3-3-3 12-9-6-3 Thrusters 135/95 HSPU Skill: Ring work 3 max sets ring dips
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7-13-12
WHY WE DO WHAT WE DO!
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Push press 3-3-3
Metcon:
300m row
20 wall balls 14/20
200m row
20 push ups
100m row
20 pull ups
100m row
20 push ups
200m row
20 wall balls 14/20
300m row
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FRONT SQUAT 3-3-3
10!
OVERHEAD SQUAT 95/75
FARMERS CARRY (2 LAPS)
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I HOPE YOU'RE READY
FOR THE 2012 CROSSFIT GAMES.
HOME TO THE FITTEST ATHLETES
IN THE WORLD.
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7-11-12
50 DOUBLE UNDERS
50 SIT UPS
200M RUN
40 DOUBLE UNDERS
40 SIT UPS
200M RUN
30 DOUBLE UNDERS
30 SIT UPS
200M RUN
20 DOUBLE UNDERS
20 SIT UPS
200M RUN
10 DOUBLE UNDERS
10 SITUPS
200M RUN
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TUESDAY 7-10-12
DEAD LIFT 3-3-3
THEN:
12-9-6
OF
POWER CLEANS 135/95
PULL UPS
SKILL:
3 MAX EFFORT HANDSTAND HOLDS
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The Squat is one of the foundational movements of CrossFit. We use the Squat in most lifts we do like the front squat, overhead squat and the squat clean. It helps with our positioning or set up in our power cleans and deadlifts. Here is an instructional video on this foundational movement. Its not to insult anyones intelligence but to remind them of GOOD FORM. At CrossFit Super Sport we are all about FORM!
WOD 7-9-12
Back Squat 3-3-3
then:
12' AMRAP of
200m run
10 KB swings 35#/53#
10 weighted walking lunges 65#/95#
Post times and comments on our facebook page!
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