2014-07-18 Wod

Skill: Handstand walk

4 Rounds

45sec Max Airdyne / 15sec Rest

45sec Max Ring Rows / 15sec Rest

45sec Max Unbroken Wallballs, 20/14# / 15sec Rest

45sec Max Unbroken Handstand Hold / 15sec Rest

Once broken: plank with side steps until 15sec rest

2014-07-17 Wod

7min AMRAP

7 Strict DB Press, AHAP

5 SDL @ 65% 1RM

10n Double Unders

Rest 90sec Then

5min AMRAP

5 DB PP

3 SDL

10n Double Unders

Finisher: 30/25 cal Airdyne

2014-07-16 Wod

“OPT Repeatability Test”

3 rounds (at 100% effort):

Row 250m

10 Kettlebell Swings (USA), 32/24 kg

10 Burpees

10 Kettlebell Swings

10 Burpees

10 Kettlebell Swings

Row 250m

Rest 12 minutes between rounds

2014-07-15 Wod

Skill:

2x5 Heaving Snatch Balance

2x5 Snatch Balance

Finisher:

Partners must complete 150 AMSU (75 each) with a medball pass @ 20/14# for time

2014-07-14 Wod

1x20 Back Sq (+5 from last week)

then:

“Chief”
5x 3min AMRAP/1min Rest
3 Power Cleans, 135/95#
6 Pushups
9 Squats

Sunday Outline: 7/14-7/20

Mon: 1x20 Back Squats (+5# from last week) + finisher
Tues: Snatch Balance + Partner finisher
Wed: work-12min rest-work 12min rest-work
Thurs: DB Press + DL + DU AMRAP
Fri: 45sec on/ 15sec off of a lot of stuff
Sat: Run + Rings
Sun: Closed

Good Reads:

The Intensity Prescription

Refrigerate Eggs?

Turn Down for What explained

2014-07-12 Wod

Teams of Three:
[Buy in: 400m Follow the leader sprint]
3 rounds
A) 10m OHL, 35/20# sb + 10 Ball Slams + 10m OHL (timekeeper)
B) AMRAP: 10sec Hangin L-sit + 10 KB Swings (USA), 26/16 kg
C) 15 Burpees (RRT)
[Buy out: 400m Follow the leader sprint]

2014-07-11 Wod

Part I:
2x5 Muscle Snatch
2x10 Power Snatch

Part II:
16 min AMRAP
[Buy In:24 Burpees + 500m Hill Run]
8 DB Snatches 55/35#
16 AMSU
200m Run

2014-07-10 Wod

5 Rounds
6 Behind the Neck PP, 95/65 #
5 OHS, 95/65#
11 Box Jumps, 24/20#
[Buy Out: 800m Run]

Finisher: 100 Plank with side steps

2014-07-09 Wod

EMOM x 15
5 Burpees
5 Pullups
2 HPC, 155/115#

2014-07-08 Wod

20min (soft) Time Cap:

5 x 7 Bear Complex (power clean, front sq, STO, back sq, STO)

Compare to 2015-05-28

Finisher:
3 Rounds
10 T2B
20 AMSU
40 sec Forearm Plank

2014-07-07 Wod

1x20 Back Squat @ 50-55% 1RM

then

3 Rounds
Partner A: 200m Run + 10 Leg Throws (TK)
Partner B: 15 Wallballs, 20/14# + 5 Burpees (RRT)

Sunday Outline: 7/7-7/13

*Check schedule tab to confirm class times*

Mon: 1x20 Back Squats + finisher (not a 5k)
Tues: Bear Complex Benchmark + finisher (not a 5k)
Wed: HPC + Pullup
Thurs: BTN Push Press + OHS
Fri: ???
Sat: Closed because you are all going to be at CFV Beach Day at Point Pleasant!
Sun: Open Gym at 530p

Good Reads:

She finished in 2min 32sec...

http://www.tabatatimes.com/7-reasons-rxd-doesnt-matter/

http://balancedbites.com/2012/06/paleo-perfectionism.html

2014-07-05 Wod

3 rounds in Teams of 3

50m Sled Push, 215/170# (time keeper)

6 Shoot Throughs + max Burpees

20 KB Swings (USA), 24/16 kg (RRT)

Score is total time and total burpees

2014-07-04 Wod

"Definitely Over the Hill"

41 SDL, 135/95#

400m Hill, 45# plate

41 Box Jump on and Over, 24/20”

400m Hill, 35# plate

41 Back Rack Lunges, 135/ 95#

400m Hill, 25# plate

41 T2B

400m Hill, 10# plate

41 Ball Slams, 35/20#

400m Hill, 5# plate

41 Burpees

400m Hill

2014-07-03 Wod

10min AMRAP

125m Row

5n Pullups

5 HSPU

rest 2min

5min AMRAP

500m Row Buy in

5 Pullups

3 HSPU

Score is total number of pullups in each amrap

2014-07-02 Wod

CF Games Open Wod 14.4

14min AMRAP
60cal Row
50 T2B
40 Wallballs, 20/14#
30 Cleans, 135/95#
20 Muscle Ups

2014-07-01 Wod

8x 90sec work/ 30sec Rest

6 DB Snatches, 75/55#

36 Double Unders

Max Unbroken Plank

(Score is cumulative unbroken plank)

2014-06-30 Wod

5 x 3 Front Squats @ 51x1

then:

800m Run buy in followed immediately by

15-12-9

Ball Throws, 35/20# slam balls
Wallballs, 35/20# slam balls (ladies to 9’ target)

Sunday Outline: 6/30-7/6

*Check schedule tab to confirm class times*

Mon: 5x5 Tempo Front Squats + slam ball finisher
Tues: DB Snatch and Double Unders
Wed: Suns Out, Guns Out, Shirts Optional Day (14.4 benchmark retest) - 545a, 915a, 530p, 745p 
Thurs:  Pullups, HSPU, Row
Fri: Holiday Schedule - 700a, 900a, 1100a - Melissa's 41st Bday Wod
Sat: Holiday Schedule - 700a, 900a - Team Wod
Sun: Closed

Lifestyle Log 6:

https://docs.google.com/spreadsheets/d/1tBnSJxpC4YECk1bPmVebbnXvHdDghKk3mssmThQzwgA/edit?usp=sharing

Good Reads:

Must watch video (less than 2min) on why you should never give up

Mobility for people who hate doing mobility

Gross Info on Hot Tubs...

2014-06-28 Wod

20 Bear Complex @ 80% of 7RM

20 Burpees

200m Run

2014-06-27 Wod

3 Rounds

a: 10m Front Rack Lunge, 135/95# (time keeper) + 2 Burpees

b: 25 Double Under buy in then max AMSU

c: 10 Ball Slams, 35/20# (RRT)

2014-06-26 Wod

600m Run buy in then

5 Rounds

4 DL @ 80%

9 K2E

2 TGU, 55/35#

2014-06-25 Wod

EMOMx18

Odd: 2 Thrusters, 145/105# + 4 Burpees

Even: 12/10cal Row or Airdyne

2014-06-24 Wod

50 Double Unders (125 Single Unders)

40 KB Swings (USA), 24/16 kg

30 Pushups

20 Box Jumps, 30/24”

10 HSWU

20 Box Jumps

30 Pushups

40 KB Swings

50 Double Unders

2014-06-23 Wod

5k

Compare to 2012-12-20

Sunday Outline: 6/23-6/29

*Summer Schedule Starts This Week*

Mon: Snatch Skill Work then Finisher
Tues: Down and Up Chipper
Wed: Thruster + Row
Thurs: DL + K2E
Fri: Team Wod for score of AMSU
Sat: Bear Complex
Sun: Open Gym at 500p

Lifestyle Log 5:

https://docs.google.com/spreadsheets/d/1P5DcSo2RHNK29QMlB-WPp4FuI9MTs-dlXOi7NUqtDk8/edit?usp=sharing

Good Reads:

http://breakingmuscle.com/strength-conditioning/get-stronger-and-stay-honest-with-pause-reps

2014-06-21 Wod

Tosh

3 Rounds

200m spint

Rest time it took to complete the 200m

400m sprint

rest time it took to complete the 400m

600m sprint

rest time it took to complete the 600m

2014-06-20 Wod

“Mary”

20min AMRAP

5 HSPU

10 Pistol Squats (5 each leg)

15 Pullups

2014-06-19 Wod

14min AMRAP

2 Snatch Complex (1 Power Snatch + 1 OHS), 135/95#

7 Ball Slams, 50/35#

14 AMSU

2014-06-18 Wod

I)

5-5-3-3-1-1-1-1

Split Jerk

II)

3min AMRAP

Partner A: 15/12 cal Airdyne
Partner B: Max Bear Crawl Distance
Rest 1min
2min AMRAP
Partner A: 10/8 cal Airdyne
Partner B: Max Bear Crawl Distance

Rest 1min

1min max cal on Airdyne

2014-06-17 Wod

"Look here. Say Aliiiiiiiiii"

6 Rounds

13 Box Jumps, 24/20

100m Sprint/ 37 Double Unders (alt rounds)

17 KB Swings (Russian), 32/24 kg

100m Sprint/37 Double Unders  (alt rounds)

6 Squat Cleans, 53/37 kg (115/80#)

6 Burpees

Alternate sprint and double unders every other round

2014-06-16 Wod

EMOMx7
6 Snatch Grip DL @ 50% 1RM

1 HSWU

EMOMx7

7 T2B

5 Burpees

Sunday Outline: 6/16-6/22

Mon: Snatch DL EMOM then T2B EMOM
Tues: Den' rozhdeniya Wod
Wed: Split Jerk then partner AMRAP finisher
Thurs: Snatch Complex AMRAP
Fri: Named Girl Wod
Sat: No classes because all coaches will be at an Olympic Lifting Seminar! Endurance wod to be posted.
Sun: Open Gym at 500p

Lifestyle Log 4:

https://docs.google.com/spreadsheets/d/1ozWy8dyQWaIsh8lKq1hNZtY0uMZkFJ3dDpBxXrbJDIM/edit?usp=sharing

Good Reads:

http://zacheven-esh.com/deep-squats-and-dinosaurs/

http://www.nytimes.com/2014/05/18/opinion/sunday/always-hungry-heres-why.html?_r=1

Sunday Outline: 6/9-6/15

Mon: 1x20 Back Squat at 55% 1RM + finisher
Tues: 5x3 Push Press + KB, Pullup AMRAP
Wed: Thruster + Sprint EMOM
Thurs: DL @65% 1RM + Low Plank Hold Finisher
Fri: HSPU work/set then Ring Rows + DB Snatch
Sat: AMRAP Row buy-in
Sun: Closed for Father's Day

Lifestyle Log 3:

https://docs.google.com/spreadsheets/d/1oNkJVyPmzJu5cq-a_sd_uK2je1-1TByF7JiNiv7c64w/edit?usp=sharing

Good Reads:

87 Calories on the Airdyne in 1 MINUTE

http://www.tabatatimes.com/five-things-every-crossfitter/

http://www.crossfitindustrious.com/i-took-last-place-in-the-crossfit-games-open-by-industrious-athlete-greg-l/

2014-06-07 Wod

800m Run

15-12-9-6-3

K2E

Wallballs, 20/14#

800m Run

2014-06-06 Wod

1RM Deadlift

then

Finisher: 3x500m Row

2014-06-05 Wod

4 Rounds

5 HSWU

15/12cal Airdyne

90sec Forearm Plank

Finisher: 2 x Max Low Plank Hold

2014-06-04 Wod

“Happy Birthday Royal!”

200m Run

29 Burpees, One-legged

200m Run

29 Burpee Box Jumps, 20”

200m Run

29 Burpees Broad Jumps

200m Run

30 Burpees

2014-06-03 Wod

1RM Back Squat

then

50 Box Jumps, 24/20”

50 AMSU

30 Air Squats

30 AMSU

10 Jumping Pushups

10 AMSU

2014-06-02 Wod

EMOMx14

Odd: 3 Power Cleans @ 80% + 6 Ball Slams, 50/35#

Even: 3 Spartans + 6 Pushups

Or

CF Games Open Workout 14.4 for Lifestyle Challenge participants who have not done it yet

Sunday Outline: 6/2-6-/8

Mon: CF Games Open 14.4 or alternate if already completed
Tues: 1RM Back Sq + 50-30-10 finisher
Wed: Birthday Wod
Thurs: HSWU+Airdyne+Plank
Fri: The Return of Emmy and 1RM DL (or 1RM Back Sq if you haven't done it) + Erg Finisher
Sat: K2E + Wallballs
Sun: Open Gym at 300p!

Lifestyle Log 2:

https://docs.google.com/spreadsheets/d/1PEnf8GEjdAch6QOUVf7D7cFXpRat8gamPUoyn_xn8bY/edit?usp=sharing

Good Reads:

http://www.liftbigeatbig.com/2014/05/you-dont-like-crossfit-get-over-it.html

http://jtsstrength.com/articles/2014/05/29/crossfit-sport-specificity/