Sunday Outline

Mon: Power  Cleans (Wk 4/6) + double under/ squat Finisher
Tues:  snatch complex + Pullup Work (Wk 5)
Wed: part 1 = row, part 2 =  4n amrap
Thurs: Helenish partner wod + Pullup Work (Wk 5)
Fri: HSPU, FS
Sat: Team wod of ball throws and box jumps
Sun: Open Gym at 545p!

Think you're too old for the open?

http://games.crossfit.com/article/health-and-longevity

http://www.youtube.com/watch?v=uKJaZDGVNWA&feature=youtu.be

Think you have phsyical limitations?

http://games.crossfit.com/article/blind-ambition

https://www.facebook.com/photo.php?v=10151883783172676

Now that we've put those to rest, you can sign up HERE

Good reads for this week:

http://breakingmuscle.com/strength-conditioning/crossfit-pull-ups-which-came-first-the-strict-or-the-kip

http://gregnuckols.com/2014/02/06/genetics/

http://stupideasypaleo.com/2014/01/08/6-reasons-why-clean-eating-isnt-working-for-you/

2014-02-15 Wod

9min AMRAP

3 Weighted Pullups, 25/10#

5 Split Jerks, 155/105#

7 K2E

rest 90sec

90sec AMRAP

AMSU

2014-02-14 Wod

"Karen"

150 Wallballs, 20/14# to a 10' target

2014-02-13 Wod

At home snow cancellation wod:
12,11,10,...3,2,1
Broad Jumps (keep the distance consistent)
1,2,3,...10,11,12
Hand Release Pushups

Finisher:

Play Spot the Differnce on FB. Here are the correct answers:

Thanks to Mike Cabanas for the answer image

2014-02-12 Wod

4 Rounds

250m Row

20 Box Jumps, 24/20”

15 Burpees

10 Ring Dips

2014-02-11 Wod

Skill:

12-12-12

Pendlay Row (same weight each set)

24-16-8

Pushups

12-12-12

Jumping Squats

Wod:

16min Partner AMRAP

A&B: 8 Bench Presses @ 65% bodyweight

A: (Timekeeper) 4 TGU, 55/35# + 4 Burpees

B: (Score) Max KB Swings, 24/16kg (USA)

Finisher: (on their own in a separate room)

4x5 Negatives

Max Hang with left arm, right arm, 2 finger, hang w/ scapular pullups

2014-02-10 Wod

Every 40sec for 9 rounds:
3 power cleans @ 70% 1RM

rest 1min then

EMOMx9
11 AMSU
7 Supermans
3 Burpees

*15cal on the Airdyne (w/o seat) for every missed round

Sunday Outline 2/10-2/16

Mon: Power  Cleans (Wk 3/6) + (11-7-3) Finisher
Tues: Partner bench wod + Pullup Work (Wk 4)
Wed: Rowing and Ring Dips
Thurs:  Split jerks and K2E + Pullup Work (Wk 4)
Fri: Named workout that's a girl, but the conn is on you...
Sat: Ball Slams and HRPU
Sun: Open Gym at 545p!

Good reads for this week:

http://breakingmuscle.com/mobility-recovery/its-all-in-the-hip-5-steps-to-fixing-movement-dysfunction

http://crossfitzenith.com/2014/02/03/getting-critical-about-crossfit-critics-part-1/

2014-02-08 Wod

12min AMRAP

6 T2B

6 Push Press, 105/70#

12 OHL w/ Barbell

2014-02-07 Wod

12min AMRAP

10 DL @ 50% 1RM

2 TGU, 75/55#

100m Row

Buy Out: 45sec Battling Rope

2014-02-06 Wod

Warm-up:

4 Rounds

25sec Static Chin Hold

40m Bear Crawl

Wod:

4 Rounds

5 HSPU

10 Strict Pullups

15 Burpees

20 Double Unders (Unbroken)

Finisher

0-5 pullups

10, 8, 6 DB Row (+ weight as reps decrease)

5+ pullups

3x 12 DB Row (+ 5-10# each set)

2014-02-05 Wod

8 Rounds: 90sec Work: 30sec Rest

Odd Rounds: 15 Cal Airdyne Buy-in

Even Rounds: 15 Wallballs, 20/14# Buy-in

Remaining Time in Odd/Even Rounds (Also Final Score): Max Squat Snatches, 105/70#

2014-02-04 Wod

Warm-up:

4 Rounds

5 Pullup Negatives

8 Burpees

11 Sotts Press, PVC

14 Mountain Climbers

Wod:

20-16-12-8-4

Pendlay Row, at weight used last week

10 Box Jumps, 30/24”

Finisher: Max Hang with left arm, right arm, 2 finger, hang w/ scapular pullups

2014-02-03 Wod

Every 40sec for 12 rounds:

3 power cleans @ 65% 1RM

Rest just enough time to set up for the following

3min AMRAP

15 Thrusters, 45/30# + 5 KB Swings, 24/16 kg (USA)

Rest 1min

2min AMRAP

10 Thrusters, 65/40# + 5 KB Swings

Rest 1min

1min AMRAP

Max Thrusters, 85/50#

Sunday Outline 2/3-2/9

Mon: Power  Cleans (Wk 2/6) + Thruster Finisher
Tues: Box Jumps and Pendlay Rows + Pullup Work (Wk 3)
Wed: Airdyne Buy-in or Wallball Buy-in with Squat Snatches
Thurs: No barbell + Pullup Work (Wk 3)
Fri: DL, TGU, Row
Sat: T2B, PP AMRAP
Sun: Open Gym at 545p!

Good reads for this week:

http://www.crossfitinvictus.com/blog/coping-with-injury-the-psychology-of-being-sidelined/

http://games.crossfit.com/article/numbers-beasts

Bonus Video:

https://www.facebook.com/photo.php?v=1457183241176800

2014-02-01 Wod

As partners, complete the following:

100 OHS, 95/65 (only one person working at a time)

80 Leg Throws (only one person working at a time)

60 Burpees (IGYG)

400m Partner Carry (break up any way you want)

2014-01-31 Wod

11min AMRAP

7 Ball Slams, 50/35#

4 Thrusters, 115/75#

Buy Out: Max Plank Hold

2014-01-30 Wod

EMOM x 10

10 Slam Ball Twists, 35/20#

5 Slam Ball Cleans, 35/20#

1 HSWU

*10 Burpee penalty for each missed round

Pullup work (Week 3):

0-5 pullups

4x20sec Chin over bar hold

4x 10 Assisted Pullups

10, 8, 6 DB Row (+ weight as reps decrease)

5+ pullups

4x20sec Chin over bar hold

5x 3 Weighted Pullups (same weight)

3x 12 DB Row (+ 5-10# each set)

2014-01-29 Wod

5 Rounds

20 KB Swings, 28/20 kg (Russian)

15 Pushups

10 Walking Lunges with KB

2014-01-28 Wod

12min AMRAP
3 SDL @ 75% 1RM
6 Box Jump Overs
3 HSPU

Pullup work (Week 3):

0-5 pullups

5,5,4,4 Pullups w/ negatives (4sec descent)

10, 8, 6, 10+ Pendlay Row (+ weight as reps decrease, - weight last set)

5+ Pullups

5,5,4,4 Pullups w/ negatives (5sec descent)

3x 12 Pendlay Row (+ 10-20# each set)

Finisher: Max Hang with left arm, right arm, 2 finger, hang w/ scapular pullups

2014-01-27 Wod

every 40sec for 12 rounds:

3 power cleans @ 60% 1RM

rest 1min then

10,9,8,...3,2,1

Burpees

15sec hanging L-sit hold

Sunday Outline 1/27-2/2

Mon: Power Clean (Week 1 of 6) + finisher wod
Tues: DL/ Box J/ HSPU Amrap + Pullup work (Wk 3)
Wed: KB Swings/ Pushups/ Lunges
Thurs: EMOM Ball + HSWU + Pullup work (Wk 3)
Fri: Ball Slam / Thruster AMRAP
Sat: Partner Chipper
Sun: NO OPEN GYM - SUPERBOWL SUNDAY!

Good view for the week:

http://www.thatvideosite.com/v/13027/epic-squat-battle-between-a-powerlifter-weightlifter-a-strongman-and-a-bodybuilder

2014-01-25 Wod

8min AMRAP

8 Pullups

16 OHL, 45/25#

24 AMSU

rest 2min

4min AMRAP

4 Pullups

8 OHL, 45/25#

12 AMSU

2014-01-24 Wod

Buy In: Max KB Swings (USA, can stop just do not put down)

3 Rounds

12 Sq Cleans, 95/65#

12 Push Press, 95/65#

Buy Out: 150 - Max KB Swings = Burpees

2014-01-23 Wod

20 TGU, 55/35#

50 Burpees

Break up any way you want but

EMOM: 10 Double Unders/30 Single Unders

Pullup work (Week 2):

0-5 pullups

4x15sec Chin over bar hold

4x 9 Assisted Pullups

10, 8, 6 DB Row (+ weight as reps decrease)

5+ pullups

4x15sec Chin over bar hold

5x 3 Weighted Pullups (same weight)

3x 12 DB Row (+ 5-10# each set)

2014-01-22 Wod

Skill Work:

3x8 Hip Extension

10-1

Hang Sq Snatch, 95/65#

1-10

K2E

2014-01-21 Wod

Skill: Pullup work (Week 2 see below):

3 Rounds

40 Pushups

50sec Handstand Hold

60 Air Squats

Finisher: Max Hang with left arm, right arm, 2 finger, hang w/ scapular pullups

Week 2

0-5 Pullups

5,4,4,4 Pullups w/ negatives (4sec descent)

10, 8, 6, 10+ Bent Over Row (+ weight as reps decrease, - weight last set)

5+ Pullups

5,4,4,4 Pullups w/ negatives (5sec descent)

3x 12 Bent Over Row (+ 10-20# each set)

2014-01-20 Wod

1RM Power Clean

Finisher:

EMOMx10

100m Sprints

Sunday Outline: 1/20-1/26

Mon: 1RM Power Clean plus finished outside (warmest day of the week)
Tues: Pullup work (Wk 2) + pushups, handstand hold, air squats
Wed: Skill work: Hip extension then: Hang Sq Snatch and K2E
Thurs: 10 DU Emom with TGU and Burpees + Pullup work (Wk 2)
Fri: Max KB Swings buy-in and Burpee buy-out based on buy in
Sat: 2 AMRAPs

Good reads for the week:

http://breakingmuscle.com/crossfit/the-importance-of-respecting-the-crossfit-process

http://vault-performance.com/top-10-reasons-why-you-should-be-doing-crossfit/

2014-01-18 Wod

12min AMRAP
12 SDLHP, 28/20 kg
8 KB Swings, 28/20 kg (Russian)
16 Double Unders

2014-01-17 Wod

EMOMx16
Odd: 4 Zercher Squats, 115/75# + 8 T2B
Even: 4 Shoot Throughs + 8 Wallballs, 20/14#

2 Burpees for every rep not completed

2014-01-16 Wod

1RM OHS

Then

4 Rounds
Partner A: 4x (1 Power Snatch+ 2 OHS), @60%1RM OHS (timekeeper)
Partner B: Max Farmers Carry, 55/35#

Pullup work (Week 1):

0-5 pullups
4x 8 Assisted Pullups
3x 10, 8, 6 DB Row (+ weight as reps decrease)

5+ pullups
5x 3 Weighted Pullups (same weight)
3x 12 DB Row (+ weight each set)

2014-01-15 Wod

10min AMRAP
250m Row buy-in then
8 Power Cleans, 115/75#
6 Pullups
4 Burpees

2014-01-14 Wod

Complete the following in 14min
90sec L-sit (on rings) buy-in then
AMRAP in remaining time of:
5 Back Squats, 115/75#
9 Ring Dips

Pullup work (Week 1):

0-5 Pullups
4x 4 Pullups w/ negatives (6-10sec descent)
4x 10, 8, 6, 10+ Bent Over Row (+ weight as reps decrease, - weight last set)
4x Hanging one arm, 2 finger, hanging w/ scapular pullups (max effort)


5+ Pullups
4x 4 Pullups w/ negatives (6-10sec descent)
4x 10, 8, 6, 10+ Bent Over Row (+ weight as reps decrease, - weight last set)
4x Hanging one arm, 2 finger, hanging w/ scapular pullups (max effort)

2014-01-13 Wod

Re"Bear"kah 2.0

Completed the following in 30min:

1st 15min:
30 Burpee into T2B buy-in then:
amrap in remaining time of:
30 box jumps, 24/20
30 DL @ 50% 1rm

followed immediately by

2nd 15min:
1mile buy in (800x2) then
max 400m hill sprints

At 30min mark:
30-6x(max hill sprints)= lengths of 10' bear crawls

Sunday Outline: 1/13-1/19

Mon: Rebekah's Bday wod and it's nice outside...
Tues: Back Sq and Ring Dip AMRAP with DB Row finisher
Wed: Lifestyle Challenge Benchmark Wod
         10min AMRAP
         250m Row buy-in then
         8 Power Cleans, 115/75#
         6 Pullups
         4 Burpees
Thurs: Snatches and Farmer Carry partner wod
Fri: Wallballs and GHD finisher
Sat: KB Swing AMRAP
Sun: Open gym for benchmark make-up

Starting next week on Monday, and Mondays through Feb, we will be working on our power clean. Come prepared to do work!

Good reads for the week:

http://breakingmuscle.com/crossfit/crossfit-gymnastics-bodyweight-mechanics-are-basics-for-a-reason

http://www.huffingtonpost.com/mark-rippetoe/the-overhead-press_b_4550676.html