2014-03-27 Wod

10 Rounds

11 KB Swings, 24/16 kg (USA)

1 HSWU

E2MO2M: 100m row

Finisher: 2x10 GHD situps

2014-03-26 Wod

30 Power Cleans, 115/85#

30 Box Jumps, 24/20

10 Ring Dips

20 Power Cleans, 135/95#

20 Box Jumps

10 Ring Dips

10 Power Cleans, 155/105#

10 Box Jumps

10 Ring Dips

2014-03-25 Wod

10-9-8-7-6-5-4-3-2-1

power snatch, 95/65#

ball slams, 50/35#

2014-03-24 Wod

12min AMRAP

6 Thrusters, 105/75#

10 Burpees over Bar

Airdyne, 15/12 cal

Sunday Outline 3/24-3/30

Mon: 14.5 preview
Tues: Power Snatch + Ball Slams
Wed: Ascending Power Cleans + Box Jumps  + Ring Dips
Thurs: KB swing w/ E2MO2M
Fri: CF Games Open Wod 14.5
Sat: Depends on Fri
Sun: FINAL CF Games Open Gym at 300p (plus surprise amenity for all)!

Good Reads:

http://caitsday.tumblr.com/post/54939449947/so-uh-ive-got-a-hypertonic-pelvic-floor-and-i-want#notes

http://uk.news.yahoo.com/video/91-old-weightlifter-performs-130k-093655267.html

http://aprcnj.com/blog/2014/03/17/foam-rolling-found-effective-for-both-warm-up-and-recovery/

http://www.drmirkin.com/fitness/why-ice-delays-recovery.html

2014-03-22 Wod

6x 3min
200m Run
10 KB Swing, 28/20 kg (hybrid)
5 Burpees
10 AMSU
5 Burpees

2014-03-21 Wod

CF Games Open Workout 14.4

14 minute AMRAP:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 / 14 lb.
30 cleans, 135 / 95 lb.
20 muscle-ups

2014-03-20 Wod

10 x  2min

Odd: 250m Row + Max Unbroken Low Plank Hold

Even: 100m Run + Max Unbroken High Plank Hold

Score is Max time for plank hold

2014-03-19 Wod

8min AMRAP

8 Alt 1-arm DB Snatches, 65/35#

4 Burpees

1 Forward Roll

Rest 2min

4min AMRAP

4 Alt 1-arm DB Snatches, 65/35#

2 Burpees

1 Forward Roll

2014-03-18 Wod

12min AMRAP

8 Box Jumps, 30/24”

4 Front Squat, 115/70#

200m Row

1 Bar or Ring Muscle Up

2014-03-17 Wod

Skill work: 10min Cap

Forward Roll

and/or

No wall Handstand holds/walks

3 Rounds

4 HSWU

17 Wallballs, 20/14* (for st patricks day!)

30 AMSU
*if not unbroken, 400m hill run penalty per break at end of wod

Sunday Outline 3/17-3/23

Mon: Skill work: HS Hold/Walk + unbroken wallball challenge
Tues: Row + bar/ring muscle ups
Wed: Skill work: Kipping T2B/K2E + DB Snatch AMRAP
Thurs: Row/Plank E2MO2M
Fri: CF Games Open Wod 14.4
Sat: Depends on Fri
Sun: CF Games Open Gym at 300p!

Good Reads:

http://dailyburn.com/life/fitness/rowing-machine-mistakes/

http://www.mindbodygreen.com/0-9141/how-yoga-and-crossfit-can-work-together.html

2014-03-15 Wod

3 Rounds
400m Hill Run w/ Sandbag, 45/25#
21 Push Press, 75/55#
12 T2B

2014-03-14 Wod

CF Games Open Workout 14.3

8 minute AMRAP:
10 deadlifts, 135 / 95 lb. 
15 box jumps, 24 / 20 inch
15 deadlifts, 185 / 135 lb.
15 box jumps, 24 / 20 inch
20 deadlifts, 225 / 155 lb.
15 box jumps, 24 / 20 inch
25 deadlifts, 275 / 185 lb.
15 box jumps, 24 / 20 inch
30 deadlifts, 315 / 205 lb.
15 box jumps, 24 / 20 inch
35 deadlifts, 365 / 225 lb. 
15 box jumps, 24 / 20 inch

2014-03-13 Wod

5 x 2:30min AMRAP
A: Airdyne, 15/10 cal

B: Max DU
(rest 1min in between AMRAPs)

2014-03-12 Wod

Skill: Kipping T2B/K2E

Wod:

12min Partner AMRAP

A: 60m Farmer’s Carry, 32/24 kg +1 HSWU

B: Max TGU, 55/35#

2014-03-11 Wod

800m Run

10 Ring Dips

20 Burpees

10 Ring Dips

30 KB Swings, 32/24 kg (Russian)

10 Ring Dips

40 Squats

10 Ring Dips

800m Run

2014-03-10 Wod

1RM Power Clean

Then:
3 Rounds
12 Back Squats, 115/70#
60sec High Plank

Sunday Outline 3/10-3/16

Mon: 1RM Power Clean plus finisher
Tues: Skill work: PP/PJ + Ring Dip Chipper
Wed: Skill work: Kipping T2B/K2E + TGU, HSWU, Farmers Carry AMRAP
Thurs: IGYG Airdyne!
Fri: CF Games Open Wod 14.3
Sat: Depends on Fri
Sun: CF Games Open Gym at 500p!

Good Reads:

http://www.businessinsider.com/office-workout-exercises-stretches-2014-2

http://www.mindbodygreen.com/0-6088/The-NotToDo-List-15-Habits-to-Stop-Now.html

http://www.marksdailyapple.com/how-to-say-no-to-yourself/#axzz2vCdAwiCt

2014-03-08 Wod

10min AMRAP
5n Double Unders (15n Single Unders)
5 T2B
10 OHL, 45/25#
5 Ring Dips

2014-03-07 Wod

CF Games Open Workout 14.2

Every 3 minutes for as long as possible complete:

From 0:00-3:00
2 rounds of:
10 overhead squats, 95/65#
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats
14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

2014-03-06 Wod

800m Row
800m Run
400m Row
400m Run
200m Row
200m Run

2014-03-05 Wod

Skill Work:

Muscle Ups

Wod:

4 Rounds

20 KB Swings, 24/16 kg (USA)

15 AMSUWB, 20/14#

10 MBC, 20/14#

5 HSPU

Finisher:

3x10 Ring Dips

2014-03-04 Wod

5 x 3 Front Squats w/ 3sec Pause at Bottom

5min AMRAP

2 HSWU

3 Thrusters, 105/70#

4 Burpee Broad Jumps

Rest 1min then

Max Broad Jump Distance in 1min

2014-03-03 Wod

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

Compare to 2014-01-15

Sunday Outline 3/3-3/9

Mon: Lifestyle Challenge Benchmark Wod
Tues: Front Squats w/ 3sec Pause + HSWU AMRAP Finisher
Wed: Muscle Up Skill Work / KB Swings / Ring Dip Finisher
Thurs: Dress Warm for Sprints Outside
Fri: CF Games Open Wod 14.2
Sat: Depends on Fri
Sun: CF Games Open WOD 14.2 Redo at 500p!

Good Reads:

http://www.businessinsider.com/the-11-most-destructive-nutrition-lies-ever-told-2013-11

http://agymlife.com/get-better-at-crossfit/

http://games.crossfit.com/article/fitness

2014-03-01 Wod

12x50sec
Odd: 7 DB Thrusters, 35/20# + 5 Burpees
Even: 12 DB Rows, 35/30# + 1 TGU, 35/20#

2014-02-28 Wod

CF Games Open Workout 14.1

10min AMRAP
30 Double Unders
15 Power Snatches, 75/55#

2014-02-27 Wod

8 Rounds
30sec Max Calories on Airdyne
30sec Rest
30sec to complete 60m Shuttle Sprint
30sec Rest

2014-02-26 Wod

Yulia and Ivan's going away wod - we will miss you guys a lot!

"Fight Gone Bad"

3 Rounds
1min Wallballs, 20/14#
1min SDLHP, 75/55#
1min Box Jumps, 20"
1min Push Press, 75/55#
1min Row (cal)
1min Rest

Compare to:

2012-09-24
2012-11-12
2013-08-26

2014-02-25 Wod

Big Momma Conn's Ball Buster

Warm up:

2 Rounds

200m Run

26 Squats

72 Single Unders

Wod:

6 Rounds

A: 7 Slam Ball Throws, 50/35# + 7 Ball slams, 50/35# (time keeper)

B: AMRAP: 7 DL @ 65% + 7 Box Jumps, 24/20”

7 IGYG Burpees every switch

4200m - (10x total meters thrown + 10x total box jumps) =  distance to run at the end

2014-02-24 Wod

Every 40sec for 8 rounds:

3 power cleans @80% 1RM

rest 1min then

10min AMRAP

5 Pullups

10 Pushups

15 Air Squats

Sunday Outline

Mon: Lifestyle Challenge Benchmark Wod
Tues:
Wed:
Thurs: Airdyne and Sprint Intervals Part 2!
Fri: CF Games Open Wod 14.2
Sat: Depends on Fri
Sun: CF Games Open Gym at 500p!

Sign up for the 2014 CrossFit Games Open HERE

Good reads for this week:

http://www.tabatatimes.com/top-tips-for-your-first-two-years-of-crossfit/

2014-02-21 Wod

10 Rounds

3 HPSU

5 Front Squat, 135/95#

EMOM: 2 man on fire burpees

Buy Out: 150 Hollow Body Rocks

2014-02-20 Wod

Warm-up:

3 Rounds

16 Downdogs into Updogs (quick)

12 DB twists

8 Dumbbell Rows, each arm (more weight than last week)

Wod:

Partner Wod

4 Rounds

15cal on the AirDyne

12 C2B Pullups

9 KB Swings, 32/24 kg (Russian)

(one partner does 15-12-9, then the other partner: thats one round)

Finisher: (on their own in a separate room)

4x30sec static chin over bar hold

2014-02-19 Wod

Part 1: 12min Time cap

2000m Row

Rest 3min

Part 2: 12min AMRAP

4n Weighted Pushups, 45/25#

4n WAMSU, 45/25#

4n OHL, 45/25#

2014-02-18 Wod

Warm-up:

3 Rounds
12 Pendlay Row (more weight than last week)

9 Ball Slams, 35/25

30m Bear Crawl

Wod:

5 Rounds

2x 3-Pos Snatch (power from high hang, mid thigh, floor) + 1 OHS, 105/70#

10 Burpees over bar

Finisher: (on their own in a separate room)

4x5 Negatives

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

2014-02-17 Wod

Every 40sec for 9 rounds:
3 power cleans @ 75% 1RM

rest 1min then

Tabata:
Double Unders
Air Squat
(Alternate movements until each one has been performed 8 times)