3.28.15 Workout of the Day

CrossFit w/Martin 715and 830 AM

WU: 400 m run at 65 %

WOD 1: “God Bless Saturday”
12 min AMRAP 
Teams of 3 complete:
50 Box Jump Overs (20 inches)
50 Burpee Over the Bar
50 DL (185/135)

Rest 3 Minutes-

Then Repeat 12 min AMRAP 2 more times subbing in FS(135/95) and cal row replacing the last movement for 2nd and 3rd AMRAP.  One works other rest, portion as you like.

SCORE=Total team reps combined.

Cooldown: 600 m run

3.27.15 Workout of the Day

CrossFit OPEN 15.5

27-21-15-9 reps for time of:

Row (calories)
Thrusters

Men use 95 lb.
Women use 65 lb.

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Scaled : Men use 65 lb.

Women use 45 lb.

 ICT:

WOD 1: As a team  of 2, in 8 Minutes complete:
150 Double-Undes/300 singles
into Max sit-ups in Time Remaining
- Rest 2:00 -
repeat this cycle 3 times, one works, one rests.

SCORE=Total team Set 2 is MAX  slam ball (20/15) WOD Set 3 is MAX  ring row 

WOD 2: 3 rounds NOT for time of

15 res. band squat jumps   15 Bumper G2OH (25/15)   

3.26.15 Workout of the Day

CrossFit

WU: Coaches Choice

Specific WU: In 8 min complete 1x of:
10,8,6 Back Squats (add weight each set and take from floor)
Kipping T2B Progression

Strength WOD 1:

Back Squat, one second pause at bottom from rack
3-3-3-3-3-3

Sets 1-3: 60-70% 1RM
Sets 4-6: 75-85% 1RM

Pause for one full second in bottom
Rest 2 minutes b/w sets

WOD 2:

21-15-9 reps for time:
Toes to Bar
Back Squat (185/125)

Scale weight to 70% 3RM
**Back Squats are taken from the floor**

ICT:

WOD 1: Teams of 2

25 min AMRAP
10 2 KB DL (53/35)
50′ walking Lunge ( 1 full length of gym)
150′ SRPINT!!
* I go, u Go, one works one rests Each teammate completes a full round, tag partner*

-rest 5 min-

WOD 2: 3 Rds Not for time of:

12 T2B

12 burpee

 

3.25.15 Workout of the Day

CrossFit

WU: (coach’s choice)

+

Specific WU 1 :3 sets of:
10,8,6 Russian KB Swings(# your choice)
1 min HSPU Progressions

+

Specific WU 2: 5 min of practice Rope Climbs

WOD 1:

20 min AMRAP of:
2 Rope Climbs/progressions
6 Strict Handstand Pushups/progression your choice
12 Russian KB Swings (53/35)

*200 m run after every 3 rounds, if rain, row*

ICT:

WOD 1: 21 min EMOM
7 rounds of:
Min 1 – :30s Max rep 10m Shuttles
Min 2 – :30s Max BJ(24/20)
Min 3 – :30s Max slam balls(15/10)

WOD 2: 5 min Climb ladder as high as possible of:

2 KB SDHP, 2 KB G Squat, 2 KB situps. (#your choice)

“increase reps by 2 each rounds by 2.

SCORE= Total reps

 

 

 

3.24.15 Workout of the Day

CrossFit

WU: Coaches Choice

Specific WU/skill: 3 sets of:
10 Wall Balls (# your choice)
10 supermans
30 sec hollow
10 Strict Pullups/ ring rows
10 Ring Dips

WOD 1: Partner WOD For time:
100/80 Calorie Row
200 Double Unders
200 Wall Balls (20/14)
200 Double Unders
100/80 Calorie Row

*One works one rest, portion reps how you like*

ICT:

WOD 1: “Tabata Something Else”

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest. 

The first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups,

and finally, the last 8 intervals are squats to med ball. There is no rest between movements.

Cooldown: 1 min prone plank into 500 m run into 1 min prone plank

SCORE= Total Combined reps

Cooldown: 1 minute plank into 1 mile run into 1 minute plank

 

3.23.15 Workout of the Day

CrossFit
WU: Coaches Choice
+

Specific WU: 2 sets:
5 HPC 
5 FS
5 PC
5 Burpee Box Jumps after each set
WOD 1
Power Clean
12 min EMOM, perform 2 reps every 1:30 ascending
*Drop the bar and reset between each rep. Rest 5-10 seconds b/w reps.
If you are new to this lift, perform 8 sets of 4 reps – build to a moderately challenging weight.*
WOD 2:
7 RFT of:
7 Power Cleans (135/95)
7 Burpee Box Jumps (24/20)
(15 min cap)

ICT
WU: Coaches Choice
+  Specific WU 2 sets:
8 KB Swings
8 Burpees
8 Cal Row
(Alternate with partner, perform at a warmup pace)
WOD 1: Complete 5 sets each, alternating with a partner:
15 Russian KB Swings (53/35)
15 Burpees
15 Calorie Row
Complete each set as FAST as possible, I go, U go, Each partner does all reps.

WOD 2: Due to weather, 5 min partner suicide sprints inside

3.21.15 Workout of the Day

 

715 and 830 am w/Martin

CrossFit

WU: 400 m jog

*** In Honor of US Army Sergeant Michael “Hammer” Bordelon ***

WOD 1: Partner “HAMMER”
5 RFT of:
5-Power Clean (135/95)
10-Front Squat 1(35/95)
15-Push Jerk (135/95)
20-Pullups

I go, u go. One Barbell. Both athletes complete all reps.

Score is total team time.

WOD 2:

2x 200 m run, 400 m run, 600 m run,

Rest 1 min between each run

Score = Total time

3.20.15 Workout of the Day

CrossFit
WOD 1: Workout 15.4
Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
Men clean 185 lb.
Women clean 125 lb.

Scaled :
Complete as many rounds and reps as possible in 8 minutes of:
10 push presses
10 cleans

Men push press 95 lb. and clean 115 lb.
Women push press 65 lb. and clean 75 lb.

ICT

WU: Coaches Choice

Specific WU: for 4 min, Find 2 movements that you need work on, get your equipment ready for WOD.

WOD :”GOAT DAY/ GETY BETTER DAY… YAY!!”
30 min EMOM
Odd Minute: Goat 1
Even Minute: Goat 2
*Goat day is a day you get to work
on your weaknesses. You will spend
time with your coach during the warm-up
coming up with two skills/movements you
want and need to work on.

You will be rotating between both movements and you may mix and match whichever movements you like. :40 sec work/:20 sec rest

Gymnastic movements: burpees, Air squat, HS, HS Walk, HS hold, pushup, pullups, t2b, DUBS, abmat SU

W: KB DL, G squat, KB high pull, Bumper g2Oh, bumper wall lunge, 

MET CON: row for meters or cals, air dyne, suicide sprints

3.19.15 Workout of the Day

CrossFit
WU:
Specif WU: 2 barbell sets of:
5 x RDL
5 x Good Morning
5 x Deadlift
2 minutes of DU practice b/w sets
Strength: DeadLift 
Perform a set of 3 T&G every 1:30 minutes for 12 minutes, ascending.
* last set should be heavy !*
* share bar with athlete of same ability if like**
WOD 1:
For time:
50-40-30-20-10 Double Unders
50-40-30-20-10 Situps 
25-20-15-10-5 Deadlifts (185/135)
ICT
WOD 1:Partner WOD 1
WU: 10 g squat into 10 Sumo deadlift high pull , find weight for WOD here.
WOD 1: As a team of 2:
Perform 200 G squat ( #your choice)
Into 500 m run for time.
Into 200 KB sumo Deadlift high pull (# your choice )
I Go, you Go. Switch after 10 reps each
WOD 2: 3 rds for max effort , no measure of :
:30 sec airdyne /:20 rest
:30 sec mountain climbers / :20 rest
:30 hollow body /:20rest
:30 t2b / :20 rest
:30 ring rows/:20 rest

3.18.15 Workout of the Day

CrossFit
WU: dynamic
+
Specific WU 1:
2 sets of:
10,8,6 KB/DB Thrusters (determine weight for workout)
5 Burpees to target
+
Specific WU 2: Pullups & HSPU (7 min progressions)
WOD 1: 5 sets:
30 seconds max HSPU /progressions
30 seconds rest
30 seconds max Pullups/progressions
30 seconds rest
HSPU variations:
Strict
Kipping
Scale ROM
HS Hold (Wall Climb into HS if necessary)
Pullup variations:
Kipping
Negatives
Band
WOD 2: Partner WOD strong>
1 RFT:
100 KB/DB Thrusters (#your choice)
100 Burpees to 6″ target
I GO, YOU GO, switch after every 10 reps

ICT:
WU: Tabata
Odd: slam ball
Even: plank on slam ball
WOD 1: Partner WOD
21-15-9
Deadlift (185/135)
Bar-over-burpees
300 m run
* one works , one rests, both athletes complete all reps , run together , every time you break from DL, compete 5 extra burpees as a team.

WOD 2: Tabata

Odd: slam ball
Even : plank in slam ball

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