8.21.14 Workout of the Day

ATHLETES: ICT in CrossFit, CrossFit in ICT

CrossFit

HAITI WOD 1: 5 min cap

800 m team run into max burpees OR

1000 m row into max burpees

INTO max team burpees onto 25 lb plate

row: Switch after every 500 m

burpees: one works one rests

SCORE= total burpees

WOD 2: Partner WOD 

21-15-9

BJ (24/20)

HSPU

cash in and out 600 m run (S.O.M)

Run together, one works, one rests

Both athletes complete all reps

ICT 

WU: 400 m run

Interval Stations,

2x  :45 w/:18 recover

HS HOLD

Battle Ropes

DUBS

Dips 

T2B on rings

Res band squat jump

KB goblet squat

Recover:400 m run

ABS : 3 min

Skill:  HSPU 5 min

 

 

8.20.14 Workout of the Day

ATHLETES: ICT will be doing HAITI WOD 1. Give it a shot!

Please be on time to class, have a funny feeling 

with today’s program, we will have HUGE, high energy classes!

Come. Get. It.

CrossFit

1.  Strength part 1: Clean
1RM Power Clean 15 min

2.  Strength part 2 :Squats
7×5 Back Squats, across 15 min

3.WOD: OT2:00 for 7 rounds:
5 Power Cleans (70%)
30 DU
7 Strict C2B Pull ups

ICT

Skill: DUBS again, Yes, we all need work!

WOD 1: Partner 15 min AMRAP

5 Pullups

10 DL (135/95)

15 BJ (20/16)

*one person works at a time*

SCORE= team total rds +reps

WOD 2: HAITI WOD 1: 5 min cap

800 m team run into max burpees OR

1000 m row into max burps

INTO max team burps onto 25 lb plate

row: Switch after every 500 m

burpees: one works one rests

SCORE= total burpees

 

8.19.14 Workout of the Day

CrossFit

1.Strength:  Snatch

15 min EMOM
Min 1: 1 rep @ 70% of PR
Min 2: 1 rep @ 70% of PR
Min 3: 1 rep @ 70% of PR
Min 4: 1 rep @  70% of PR
Min 5: 1 rep @  70% of PR
………..

Increase weight if hitting lifts!

2. WOD 1: For time:
20 Thrusters(95/65)
20 Hang Power Clean
20 Push Press
20 OHS
20 Front Squat
*Every minute, on the minute complete 5 Burpees.

ICT: Tabata Tuesday

WU:300 m run (exit sign)

Skill: Pullups/pullup progression 8 min

WOD 1: 2x for max total reps

Tabata cal row

Tabata KB swing (35/25)

Tabata air squat 

:45 min break between tabatas 

 

 

 

8.18.14 Workout of the Day

CrossFit
1.WOD 1 “Helen”
3 RFT of:
400 m Run
21 KB Swing (53/35)
12 Pull-up
-rest as needed-
2.Strength:
5×7 Back Squat Across
3. Optional BUT recommended
Work up to 2 RM Bench Press
ICT
Ladies , and Guys ..This week we will be working on pull-ups and DUBS. Put in the time and get your first of each !
Skill: 7 min DUB work
WOD 1: 3x 1:00 work/ :30 recover
1 Max push-ups
2 Max ab mat SU
3 Max dips, Rings OR on box
4 Unbroken plank
SCORE= total reps combined 1 ,2, 3,
-Rest 3 min -
Recover : 300 m run (exit sign)
Abs : Tabata odd -superman
Even -Hollow body

8.16.14 Workout of the Day

CrossFit

WOD 1:

In teams of 2 complete 35 min AMRAP of:
50 Wall Balls, 20/14
40 KBS, 70/53
30 TTB
400m Run 
One athlete works at a time.

8.15.14 Workout of the Day

CrossFit

1. Strength: Squat 15 min
10×3 Front Squat, across

2. WOD 1: Complete As Many Reps As Possible in:
1 minute of Power Snatches, 135/95
1 minute rest
1 minute of Muscle ups 
1 minute rest
1 minute of Power Clean and Jerks, 155/105
1 minute rest
1 minute of Muscle ups
1 minute rest
1 minute of Dead Lifts, 225/155
1 minute rest
1 minute of Muscle ups

Use one barbell, increase weight on bar

MU scale is 2 PU into 2 Dips

3.OPTIONAL: “The Good Life”
3 RFT:
500m Row
12 Burpees
21 Box Jumps, 24/20″ – Games Standards

ICT

WU: 300 m run (exit sign)

WOD 1: 

“Annie” 50-40-30-20-10

DUBS

Abmat  Situps

12 min cap

-rest 5 min-

WOD 2:

18 min EMOM

min 1: 30 shoulder touches 1.1, 2.2, etc

min 2 30 Full range res band squat jumps

min 3 : 20 Barbell S2OH(45/35)

 

 

8.14.14 Workout of the Day

CrossFit (in ICT Building)

Strength: 7 EMOM

3 PC every min at 70% 1 RM

WOD 1:

10-1

KB swing (70/53)

KB Goblet squat

KB high Pull

cash in 800 m run

cash out 400 m row

ICT

WOD 1 “Cindy”

20 min AMRAP

5 PU

10 Pushups

15 Airquats

-rest 5 min-

WOD 2: 

20 OH walk lunge (25/15)

400 m run

20 OH walk lunge

 

8.13.14 Workout of the Day

CrossFit
Strength : FS 7×5 Across 18 min
Hit it hard today guys !
WOD 1: In teams of 3 accumulate as many sets as possible in 4 minutes of
50′m farmers carry
Axle bar press from rack
50′ Yoke carry
Giant tire flips
50 m Prowler push
2 min break between sets
1 person works at a time
SCORE= team total reps
ICT
WOD 1 :
2x 2min work of Cal Row
HS Hold
Kb Step up (24/20)
Bumper SU (25/15)
Bumper G2OH (25/15
*1min break between cycles*
SCORE= Total combined reps
Recover : Tabata mountain climbers

8.12.14 Workout of the Day

CrossFit:

1. WOD 1: “Satan’s Whiskers”

3 RFT of::
10 C2B Pull ups
10 Front Squats, 165/115
10 Burpees

-rest 5 min-

2. Skill WOD: Gymnastic Skills
50 Strict C2B Pull ups, every time you come off the bar complete 3 Strict HSPU

3.Strength: OPTIONAL but recommended
4×10 1-arm Bench Supported Dumbbell Bent Over Row (4 sets each side)

ICT

WU: tabata K2E

WOD 1 : 18 min AMRAP

600 m Run/Row (state mind)

20 KB G squat (50/35)

20 KB Swing

-rest 3 min-

WOD 2: 4 min AMREP max burpees

cash in 75 slam ball (20/15)

8.11.14 Workout of the Day

CrossFit
Strength:18 min to work up to a heavy Squat Snatch from the low hang( below the knee)
WOD 1 “Sugar Daddy”
21-15-9 (225/155)
DL
400 m run
14 min cap

ICT
WU:3RDS not for time of:
10 perfect Push-ups
15 perfect a Air-squats
200 m row
SKILL: DUBS 6 min
WOD 1:
12 min AMRAP
30 DUBS
20 straight leg abmat sit-ups
10 Box Jumps. (24/20) JUMPS only !!
Recover:
Warmup Repeated in reverse order

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