1.31.15 Workout of the Day

Best of luck to all our 25 athletes competing today in the Three River Throwdown in Rome, Ga. Please check Facebook for updates throughout the day! Kick some ass guys!

7 AM MET-CON Class- Please gather in the CrossFit building. This class will be non-lead due to Max competing in Rome. However, the gym will be open at 7 am for all athletes to gather to train together.
WOD 1:8×400 with 10 fast full R.O.M AirquatS

715 AM CrossFit w/Trey

WU: 6 min EMOM
Min 1 :8-10 burpees
Min 2 :40 sec HS Hold
WOD 1 “Luke”
400m Run
15 CJ, (155/105) (115/75)
400m Run
30 TTB
400m Run
45 Wall Balls using slam balls (20/15)(15/10)
400m Run
45 KBS, (70/53)(53/35)
400m Run
30 Ring Dips OR to box/ res. bands
400m Run
15 Lunges, (155/105)(115/75)
400m Run
**To keep stimulus up, target goal is sub 40 min **

830 AM CrossFit w/ Paul

WU: 6 min EMOM
Min 1 :8-10 burpees
Min 2 :40 sec HS Hold
WOD 1 “Luke”
400m Run
15 CJ, (155/105) (115/75)
400m Run
30 TTB
400m Run
45 Wall Balls using slam balls (20/15)(15/10)
400m Run
45 KBS, (70/53)(53/35)
400m Run
30 Ring Dips OR to box/ res. bands
400m Run
15 Lunges, (155/105)(115/75)
400m Run
**To keep stimulus up, target goal is sub 40 min **

10 AM Competitors Class w/Paul
Strength : Jerk
work up to a heavy single w/in 20 min.
WOD 2: “Luke”
400m Run
15 CJ, 155/105
400m Run
30 TTB
400m Run
45 Wall Balls, 20/14
400m Run
45 KBS, 1.5-pood/1-pood
400m Run
30 Ring Dips
400m Run
15 Lunges, 155/105
400m Run

 

 

1.30.15 Workout of the Day

CrossFit

WOD 1 :
12 min AMRAP of :
15 Snatches, (75/55)(45/35)
15 Box Jumps, (24/20)(20/16)
15 Snatches, (95/65)(75/45)
15 Box Jumps, (24/20)
15 Snatches, (115/80)(95/55)
15 Box Jumps, (24/20)
15 Snatches, (135/95)(105/65)
15 Box Jumps, (24/20)
AMRAP Snatches, (155/105)(115/75)
So, this program is programmed for our Elite-ist athletes. The MAJORITY our our athletes need to be doing this wod as SCALED. The goal is to get into the AMRAP, not to fail during the sets of 15 Snatches!

The idea is to go unbroken on each set you rest a needed to make sure you can go unbroken on the next set, so your rest between 24 and 21 would be longer than your rest between 9 and 6

WOD 2: For time of:
Wall Balls using slam balls (20/15) (15/10)

24-21-18-15-12-9-6-3 unbroken reps

ICT

WOD 1: “Rowing Nicole”

Complete as many rounds in 20 minutes as you can of:
Row 400 meters
Max rep Pull-ups/ ring rows
* those that would like to run in place of the row please do so or 1:30 min on airdyne
SCORE = max total PULLUPS , when u break , you row.

-rest 5 min-

WOD 2: 12 min EMOM

MIn 1:10 cal row
MIn 2: 15 v-ups
Min 3. 30 walking lunge\steps

 

MET-CON:

Today is a “Cross Training”  Day.

Row/Bike 30-45 min.

1.29.15 Workout of the Day

CrossFit

So today, all CrossFit classes will be completing and testing out our Three River Throwdown WODS, again. We have 5 teams that are competing this Saturday in Rome, GA for this CrossFit competition. This is last opportunity for you and your team to come on in and get your practice in and coordinate best strategy for the weekend.

WOD 1: Three River Throwdown WOD 2

TEAM of 2, Same gender

40 Deadlifts (Rx-185/135, Sc-135/85)
40 Toes to Bar**
30 Deadlifts (Rx-225/155, Sc-185/125)
30 Toes to Bar
20 Deadlifts (Rx-275/185, Sc-225/145)
20 Toes to Bar
10 Deadlifts (Rx-315/205, Sc-275/165)
10 Toes to Bar

12 min cap, one works, one rests, portion how you like

**Scaled version of Toes to Bar will be performed by bringing toes up to a target hanging directly in front of the athlete at chest height.

**Reps DO NOT have to be split evenly among the partners. For example, one athlete can perform all 40 Deadlifts and then trade to the other partner to perform all 40 T2B. One athlete working at a time.

At the 20 min mark:

WOD 2: Athletes, please pick ONE of the following workouts:

WOD #3: As many reps as possible in 7 mins of the following:
3-6-9-12-15-18-21-24….
-Hang Snatches (Rx-75/55, Scaled-55/35)
-Ring Dips (Men Rx) / Ring Push-ups (Women Rx) / Hand-Release Push-ups (Scaled)
…Continue adding three reps each round until time cap of 7 mins

WOD #4: As many reps as possible in 7 mins of the following:
-30 DU (Rx) / 60 Singles (Scaled)
-15m Walking Lunge (Rx-95/65 Barbell Overhead, Scaled-45/25 Plate Overhead)
-21 KBS (Rx-70/53, Scaled-53/35)
-15m Walking Lunge (same standards as above)

**For Mixed Division AND Masters Division: Men will complete WODs using Rx standards; Women will complete WODs using Scaled standards.

ICT
WOD 1:
5x each station for max reps :30 w/:30 rest on a running clock
Cal row
Dubs
BJ (24/20)
KB high pull (35/25)
There is no measure today! Consistency is the goal!

METCON Class: (on your own)

3 Miles at conversation pace. We are not trying to run hard, just trying to get in miles.

1.28.15 Workout of the Day

CrossFit
WOD 1. “The Ghost”
6 Rounds:
1:00 Max Calorie Row
1:00 Max Burpees
1:00 Max Double-Unders
1:00 Rest
Record Totals for Each Individual Movement.

Strength : Clean Jerk Technique
9 min EMOM: 2 Squat Clean and Jerk at 85%

ICT:
SKill : PULLUPS!!!!
WOD 1: For total perfect reps
3x of:
I minute HRPU
2 minutes straight leg abmat sit-ups
3 minutes of air squats to med ball w/ descending Bumper press (15/10)
-1 minute break bet movements -
Recover: 500 m run or row

MET CON WOD (on your own) training for Palmetto Bluff Half Marathon.
25 minute run at 10k pace
Goal is to work on a quick pace for time. This will allow you to control our effort.

1.27.15 Workout of the Day

CrossFit
Strength:
20 Rep Benchmark
20RM Overhead Squat
WOD1: 3 RFT:
25 Thrusters (95/65)
25 TTB
**Depending on your scalability, 15 min cap**

ICT
WU: 300 m run
WOD 1: 18 Min EMOM
Min 1 : 40sec HS HOLD
Min 2: 20 res and squat jumps
Min 3 :150 m sprint w/bumper (25/15)
Rest 3 min
WOD 2: 3 min AMREP partner sit up w/slam ball (20/15)
Recover: 300 m run

MET CON:
WOD 1: 5×10 Barbell Back Rack Walking Lunge (75/5)

rest as needed

WOD 2: Tabata BJ For total reps **JUMPS ONLY!*

 
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1.26.15 Workout of the Day

CrossFit

WOD 1: 
2,000m Row for time RX goal: ( 7:30 /8:00) scaled (8:30/9:00)

WOD 2:  Strength A. Snatch
8 Min EMOM: 1 Snatch at 75%

WOD 3: Strength B. Squat
2×3 Front Squats

ICT

WOD 1: In 7 min, Climb ladder as high as possible

3-6-9-12-15-18-21

DL (135/95)(115/75)

Bar-over burpees

*This is an all out sprint so hit it hard!*

-rest 5 min-

WOD 2: For Time

12 min AMRAP of:

15 KBS (50/35)

150 m Sprint

MET CON

WOD 1: 6×400 at fast pace. 2 min rest between 400′s

Stay consistent with this, work a good, solid pace!

1.24.15 Workout of the Day

700 AM METCON w/ MAX

WOD 1:  7 Mile Run at easy pace. Goal for today is to build endurance.

715 AM CrossFit w/Spencer

WOD 1: Teams of 2 (1 athlete works at a time)

50-40-30-20-10 reps for time of:
Power Clean (135/95) (115/75)
Box Jump Overs, (24/20) (20/16)
Push Jerks (135/95) (115/75)
Toes to Bar

Cash in and out 400 m run

-42 min cap-

830 AM CrossFit w/ Spencer

WOD 1: Teams of 2 (1 athlete works at a time)

50-40-30-20-10 reps for time of:
Power Clean (135/95)(115/75)
Box Jump Overs (24/20)(20/16)
Push Jerks (135/95)(115/75)
Toes to Bar

Cash in and out 400 m run

-42 min cap-

10 Competitors Class w/ Paul : NO class

Paul will be in Columbia, SC for the Bluffton Bruisers Combine.

Good Luck Paul!

1.23.15 Workout of the Day

CrossFit

WOD 1: 12 min EMOM
ODD: 8 TTB + 8 Jerks, (155/105)(115)(75)
EVEN: 8 Burpees + 8 unbroken DL (275/185)(225/155)

Please Scale weight and reps accordingly

WOD 2: “Loredo”
6 Rounds
24 Air Squats
24 Pushups
24 Walking-Lunge Steps
400 Meter Run

-30 min cap-

ICT 

WOD 1: Interaval stations for MAX perfect reps

4 min BJ (24/20), Slam Ball (20/15), cal row

Rest 1 min bet. each station

3 min BJ (24/20), Slam Ball (20/15), cal row

Rest 1 min bet. each station

2 min BJ (24/20), Slam Ball (20/15), cal row

Rest 1 min bet. each station

SCORE= Total Perfect Reps Combined

 

MET CON

WOD: 30-45 min Row OR Bike. Active Recovery

1.22.15 Workout of the Day

CrossFit (In ICT)
WOD 1: “Sprinting Annie “
50-40-30-20-10
DUBS
Abmat sit-ups
150 sprint Before and after each round
At the 20 min mark
WOD 2: 12 min EMOM
15 UNBROKEN KBS (70/53)
:30 L-Sit

ICT (In CrossFit)

WOD 1: 21-15-9

DL (225/155)(185/135)(135/95)

ring dips

600 m run (state of mind)

DIRECTLY INTO-

WOD 2: 21-15-9

Cal row 

Walk Bumper Step out (25/15) -1,1,2,2-

600 m Run

 

MET CON

OPTIONAL accessory (on your own)work for those training for the Palmetto Bluff Half , Sunday, March 8th.

3 mile run at a conversation pace.

1.21.15 Workout of the Day

CrossFit

So today, all CrossFit classes will be completing and testing out our Three River Throwdown WODS. We have 5 teams that are competing next Saturday in Rome, GA for this CrossFit competition. This is great opportunity for you and your team to come on in and get your practice in.

WOD 1: Three River Throwdown WOD 2

TEAM of 2, Same gender

40 Deadlifts (Rx-185/135, Sc-135/85)
40 Toes to Bar**
30 Deadlifts (Rx-225/155, Sc-185/125)
30 Toes to Bar
20 Deadlifts (Rx-275/185, Sc-225/145)
20 Toes to Bar
10 Deadlifts (Rx-315/205, Sc-275/165)
10 Toes to Bar

12 min cap, one works, one rests, portion how you like

**Scaled version of Toes to Bar will be performed by bringing toes up to a target hanging directly in front of the athlete at chest height.

**Reps DO NOT have to be split evenly among the partners. For example, one athlete can perform all 40 Deadlifts and then trade to the other partner to perform all 40 T2B. One athlete working at a time.

At the 20 min mark:

WOD 2: Athletes, please pick ONE of the following workouts:

WOD #2: As many reps as possible in 7 mins of the following:
-50-ft Down & 50-ft Back Shuttle Run (100-ft total)
-1 Clean & Jerk (Rx-185/125, Scaled-115/75)
-Shuttle Run
-2 Clean & Jerks
-Shuttle Run
-3 Clean & Jerks
…Continue adding one clean & jerk each round until time cap of 7 mins

WOD #3: As many reps as possible in 7 mins of the following:
3-6-9-12-15-18-21-24….
-Hang Snatches (Rx-75/55, Scaled-55/35)
-Ring Dips (Men Rx) / Ring Push-ups (Women Rx) / Hand-Release Push-ups (Scaled)
…Continue adding three reps each round until time cap of 7 mins

WOD #4: As many reps as possible in 7 mins of the following:
-30 DU (Rx) / 60 Singles (Scaled)
-15m Walking Lunge (Rx-95/65 Barbell Overhead, Scaled-45/25 Plate Overhead)
-21 KBS (Rx-70/53, Scaled-53/35)
-15m Walking Lunge (same standards as above)

**For Mixed Division AND Masters Division: Men will complete WODs using Rx standards; Women will complete WODs using Scaled standards.

ICT

WOD 1: Teams of 3 complete 25 min AMRAP of:

3K Row

100 Dumbbell Snatches (50/30)

Max burpees in time Remaining

1 athlete works at a time – split up as desired.

SCORE: Total team burpees

-rest 3 min-

WOD 2:

2 Rounds NOT for time of

:30 sec Hollow hold

:30 sec plank

30 res band squat jumps

 

MET CON WOD: 

OPTIONAL accessory (on your own)work for those training for the Palmetto Bluff Half , Sunday, March 8th.

3 mile run. Every 800m (.5 mile), increase your output for :90.

WHY? To grow your VO2 Max by changing gears through your run.

 

 

 

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