9.19.14 Workout of the Day

CrossFit

1. Strength part 1: Squats
EMOMx10: 1 Front Squat, Across (Share a bar)

2. Strength Part 2: EMOMx14
Odd: Power Snatch + Hang Squat Snatch + Squat Snatch
Even: 3-6 Muscle ups /6 dips, 6 PU

3. Accessory Work
NOT for time:
200m Double KB Farmers Carry, 2pood/1.5pood
20 Weighted Sit ups with anchored feet
150m Single KB Baby Carry, 2pood/1.5pood – hold KB in crossed arms on your chest
20 GHDSU
100m Double KB Overhead Walk, 2pood/1.5pood
20 GHDSU
150m Single KB Baby Carry, 2pood/1.5pood – hold KB in crossed arms on your chest
20 Weighted Sit ups with anchored feet
200m Double KB Farmers Carry, 2pood/1.5pood

ICT

WOD 1: Partner WOD 18 Min AMRAP of:

20 weighted Situps (25/15)

15 Barbell push press (45/35)

10 cal row 

5 burpee

-One person works one rests-

SCORE= Total team rds +reps

-rest 5 min-

WOD 2: 150 REAL air squats to med ball for time

 

9.18.14 Workout of the Day

CrossFit

1. WOD 1: 3 RFTof :
30 Calorie Row
30 KBS (50/35)
30 BJ, 24/20

2. Flexibility and skills you need work on — YOUR CHOICE  Don’t neglect this!
work on some variation (or several variations) for 15 minutes

ICT

WU: 400 m Run

WOD 1:  3x 1 min w/ 20 recovery

DUBS

KB DL

WB (20/14)

BS

PU

Dips

Agility ladder

Ammo can farmers carry

recover: 400 m run

9.17.14 Workout of the Day

CrossFit

1. Strength Part A. Jerk
1RM

2.Strength Part B.  Squat
5RM Back Squat
5RM Front Squat

3. OPTIONAL After class: Accessory Work
With a partner complete 2 rounds of:
20 DeadLifts, 185/135
20 Sumo Deadlifts, 185/135
20 Stiff Leg Deadlifts, 185/135
20 Double Russian KB Swings, 2pood/1.5pood
One partner completes all 20 reps of a movement while the other rests then switch.

ICT

WOD 1:

4 RFT of:

50 G Squat (35/25)

40 Abmat Situps

30 BJ (24/20)

20 Cal row

-rest 5 min-

WOD 2:

Max UNBROKEN Handstand Hold For Time

9.16.14 Workout of the Day

CrossFit

1. Strength. Cleans: In 18 min..
A. Establish a max set of unbroken TnG Squat Cleans, 165/115
Rest 3 minutes
B. Establish a max set of unbroken TnG Squat Cleans, 185/135
Rest 3 minutes
C. Establish a max set of unbroken TnG Squat Cleans, 205/145
No resting on the ground or the hang. Resting in the front rack is OK.

2. “Cement Mixer” At the 22 min mark..
7 rounds
On the 3:00
Run 400m
12 TTB
Record times for every round. Top times will be under 2:00 for all seven rounds

ICT

WOD 1: 

10 RFT of:

10 slam ball (20/10)

10 burpee to target

150 m run after every 2nd round

-rest 5 min-

WOD 2: CHALK UP! 4 RDS Not for Time of:

15 K2E/v ups

:30 UNBROKEN plank on slam ball

 

 

 

9.15.14 Workout of the Day

CrossFit
Strength: Squat
18 min to hit 7 RM BS
WOD1: “The Chief”
5 Rds of 3 min AMRAP
3 PC(135/95)
6 push-ups
9 Airsquats
1 min rest between RDS
SCORE= Total completed RDS only
ICT
1. “Helen-ish”
3 RFT of 500 m run
21 KBS(50/35)
12 HRPU
Rest 5 min
2. 2 min max abmat SU
Rest 3 min
3. max Wall sit

9.13.14 Workout of the Day

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 ATHLETES.. Please join us at 830 AM sharp for WOD “Kelly Ball”. Today we will we hosting a WOD and post-WOD party 

for bad ass athlete Kelly Ball and close friend to all. This am will celebrate Kelly’s marriage next weekend to Jesse James.

Please come to support and/or participate in today’s festivities.

CrossFit

WOD 1: “Kelly Ball”

Teams of 2:

AMRAP 29 min:

9 Thrusters (95/65) Bar can NOT touch ground

20 BJ (24/20)

14 KB Swing (50/35)

400 m run EVEN rounds, 400 m row ODD rounds

*one person works, one rests, Run together*

 

 

9.12.14 Workout of the Day

CrosssFit

1. Strength :Squats
10×3 Front Squats, Across

2.WOD 1: 3 RFT:
75 Double Unders
50 Air Squats
25 Calorie Row

ICT

WOD 1: Partner 20 min AMRAP

10 DL (135/95)

12 Kb Step up(35/25)

15 bumper abmat (25/15)

150 m run

*One works, one rests*

SCORE=Total Team rds+ reps

-rest 5min-

WOD 2:

60 bumper G2OH  (25/15) For Time

*on the top of every minute, 10 burpees*

9.11.14 Workout of the Day

CrossFit (in ICT Building)

WOD 1:

9-15-21 of:

Pullups 

300 m run (exit sign)

Into 

21-15-9 of:

T2B

300 m run (exit sign)

*Every time you come off the bar, 10 Burpees**

SCORE= Total time

-rest 5 min-

WOD 2:

in 5 min only, establish max height BJ

ICT (In

WOD 1: 

400 m run for time, max effort!

at the 10 min mark

WOD 2:

18 min KB ladder of:

1 KB Goblet squat (# your choice)

1 KB high Pull

1 KB swing

At the start of WOD and at 5, 10 , 15 min mark,

200 m run(exit sign)

Recover: Tabata bicycle

 

 

9.10.14 Workout of the Day

CrossFit

1. Strength Part 1 Dead Lift
1RM

2. Strength Part 2 Squat
7×5 Front Squats, across

3. WOD 1: EMOMx7
3 Squat Cleans – you choose the weight

ICT

WU: UNBROKEN Tabata Shoulder Touch

WOD 1:  10-1 of:

Pullups

Burpee BJ (24/20)

INTO

2RFT of

800 m run (stop sign)

25 jumping lunges

 

 

 

9.09.14 Workout of the Day

photo-6

CrossFit (in ICT BUILDING)

1. WOD 1: Row
500 meters for time

rest 10 minutes

2. WOD 2: Strict Press Biathlon
800m Run (Big Square)
21 Unbroken* Strict Press, 115/75
800m Run
18 Unbroken* Strict Press, 115/75
800m Run
15 Unbroken* Strict Press, 115/75

*200m Run penalty must be completed any time the strict press is broken.

ICT (in CROSSFIT BUILDING)

WOD 1: 18 Min EMOM

min 1: :45 sec Unbroken Plank

min 2: 25 Air squats

min 3: 50 lateral abmat jump over

-rest 3 min-

WOD 2: 3 RFT of:

15 KB Swing

25  Pushups

35 Abmat situps

 

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