Jan 29, 2015

1-30-15 WOD

Teams of two:
50 Cal Row
50 OHS 95/65
50 Burpee Over Planked Partner
50 Front Squats 95/65
50 Burpee Over Planked Partner
50 OHS
50 Cal Row
*21min Time Cap

Challenge: Complete 200 Sit Ups for Time. 40/20# Ball (Ball stays in front, do not go overhead)

Jan 28, 2015

1-29-15 WOD (plz wear tall socks)

3 RFT

9 Bar MU (sub 9 Ring Dips and 9 Chest to Bar pull Ups, or 9 Ring Dips and 9 regular Pull Ups)
21 Box Jump  30/24” (please use taller box than normal. If you do step ups. Step up on a taller box than usual!)

Challenge: Tabata Jumping Lunges

Jan 27, 2015

1-28-15 WOD

4 RFT
200m Run
15 Push Ups
20 Ball Slams (Hips must be open at top, elbows locked, after you throw ball, straighten elbows when picking back up, remember “elbows bend, power ends (for the deadlift portion)…!!”)

Challenge: 3 Rounds 1Min Max Du 1min Rest

Jan 26, 2015

1-27-15 WOD

LuRong Challenge #2

BALLS TO THE WALLS!!! - MAX UNBROKEN WALL BALLS
Men Level 111- 20# to 12ft  Men Level 11- 20# to 10ft Men 1- 14# to 8ft
Ladies L111- 14# to 12ft Ladies L11- 14# to 10ft Ladies L1- 8# to 8ft

RX for athletes not competing is regular height and weight for ladies and gents...

Athletes Score is total number of unbroken reps Completed.

Challenge: 14min EMOM
Odd- Snatch Grip Deadlifts X 5 Reps 60% of 1rep Snatch (focus on keep hips down)
Even- SuperMan Hold 30 Sec

Jan 25, 2015

1-26-15 WOD (CFTD PLZ Bring TALL SOCKS!!!!!**!!!)

For Time:
400m Run
Then:
4 Rounds
2 Rope Climbs
20 DU’s
Then:
400m Run

CFMA & SS&C
400m Run
Then:
4 Rounds
8 Strict Pull Ups
20 Du’s
Then:
400m Run

Challenge: Take 20 Min to Work to Maximal Split Jerk. No more then 3 attempts for max load. Please train smart and know when you hit your max. DO NOT add load if that last lift was difficult, or slopping in ANY WAY. The Goal is to Hit ALL REPS in sets 1-7. If ANY lifts are missed, it should be in sets 8-10. If are a new athlete or your split it inconsistent, meaning, having to move your feet to catch your lift, please use prescription below. (you must use racks if you are shooting for a maximal load today)
set 1 - 5 @ 50%
set 2 - 3 @ 60%
set 3 - 2 @ 70%
set 4 - 2 @ 80%
set 5 - 1 @ 85%
set 6 - 1 @ 90%
set 7 - 1 @ 95%
set 8 - 1 @ 100%
set 9 - 1 @ 101+%
set 10- 1 @ 101+%
* New athletes or athletes needing consistency, will work Split Jerk Holds. 7X3 w/ 3 Sec Pause in Split. (may go from floor)

Jan 22, 2015

1-23-15 WOD

4 rounds
400m run
40 sit ups
30 KB front rack lunges 53/35 one kb
20 burpee’s

Challenge:
deadlift 10-10-8-6-5

Jan 21, 2015

1-22-15 WOD

1-2-3-4-5-6-7-8-9-10
Wall balls 20/14
10-9-8-7-6-5-4-3-2-1
C2B pull ups (Scale with pull ups first, then scale with bands)

Challenge:
12 min EMOM (every min. on the min.)
even minutes 6-12 slamball push ups
odd minutes 8-10 slamball over the shoulder (40/30) (scale with med balls)

Jan 20, 2015

1-21-15 WOD

Partner WOD
teams of 2
row 4000m
switch every 500m
(if 1 person row 4X 500m inervals 1 to 1 rest)

Challenge:
Tabata sit ups

Jan 19, 2015

1-20-15 WOD

12 min AMRAP
2 hang power snatch 95/65
30 Du’s
4 hang power snatch
30 Du’s
6 hang power snatch
30 Du’s
8 hang power snatch…….add 2 reps each round

Challenge:
every 2 min for 10 min (5 sets)
5 strict press @ 65-75 % 1 RM

Jan 18, 2015

1-19-15 WOD

Lu Rong Challenge WOD
7 min AMRAP
5 Front Squats
7 bar facing burpee's

Level 1 155/115
Level 2 95/65
Level 3 63/35
(If an athlete is ding this challenge they must be Judged by a Level 1 coach, Make sure you are judged)
(If you are not doing the challenge then pick and appropriate load)

Challenge:
3 rounds
40 sec kb swings 53/35
20 sec rest
(Scale load as needed)
(If athlete is doing the Lu Rong Challenge get ready for the WOD!)

Note: Measurements Will be done on Tuesday the 20th

Jan 15, 2015

1-16-15 WOD

partner WOD
task completion
1000m row (partner must hang from the pull up rig, no one may row unless there partners feet ar off the ground)
1 mile run/100 burpee’s (alternating every 400m, while one partner runs the other will do burpee’s, only person can do burpee’s at a time). Note: the run will probably be completed before the burpee’s. so once the run is done both will complete the burpee’s one athlete working at a time.

Challenge:
3 sets of
Max strict pull ups
(scale with bands as needed, make it difficult, but not too hard, if athlete only gets one or two reps they may want to scale more)

Jan 14, 2015

1-15-15 WOD

20 min AMRAP
400m run
10 thrusters 45/25
400m run
20 thrusters
400m run
30 thrusters…...etc.

(add 10 thrusters each round)

Challenge:
5X5 fronts squat
34X1
(dont get too ambitious, the last time I did this i was around 35% 1RM, coach Alex)

Jan 13, 2015

1-14-15 WOD

4 min AMRAP
10 kb swings 53/35
30 Du’s
2 min REST
4 min AMRAP
10 push press 95/65
8 box jump overs
3 min REST
4 min AMRAP
10 Kb swings
30 Du’s

Challenge:
2 min max push ups ( w/ palm flash)

Jan 12, 2015

1-13-15 WOD

1-13-15
800m run
buy in
15-12-9
toes 2 bar
air squats
15-12-9
sit ups
jumping lunges
400m run buy out
(scale the jumping lunges with walking lunges, scale the T2B with a kipping leg raise!)

Challenge:
5 rounds
40 sec plank hold
20 sec rest

(Scale the plank hold and rest time as needed, example:30 sec hold 30 sec rest/, or 50 sec hold 10 sec rest. Make sure to challenge yourself)

Jan 11, 2015

1-12-15 WOD

1-12-15
“Grace”
30 clean and jerks (135/95)
scale weight as needed
Note: the clean will be a power clean, and the jerk will be a power jerk


Challege:
10 min
5-3-2-1-1-1-1
Squat clean
5 50%
3 65%
2 75%
1 85%
1 90%
1 95-100%
1 100-103%
this is a test to see where your clean is at!

Jan 8, 2015

1-9-15 WOD

teams of 2 complete
4 min AMRAP of
3 burpee’s over box
3 thruster 95/65 ( scale weight as needed)
Add 3 reps each round!
3 min rest

4 min AMRAP of
3 kb swings 53/35 (scale weight as needed)
3 walking lunges
Add 3 reps each round
(One athlete works at a time)

Challenge:
Max strict HSPU’s (warm up, athlete has one atempt at max HSPU’

card lock problems

Hey everybody!
The card lock system at the gym was reset. So some of your cards may not let you in. If that happens take your card into Norbert the gym manger and he will fix it for you!
Thanks


Jan 7, 2015

1-8-15 WOD

4 rounds
50 Du’s
15 OHS (115/75) (95/65) (65/5/45)

Challenge:
5 min EMOM
every min on the min complete

5 to 10 strict toes 2 bar ( scale reps as needed, scale options: strict leg raise as high as athlete can)

Jan 6, 2015

1-7-15 WOD

10 min AMRAP
10 burpees over bar
30 sec superman hold (acumulative)
10 burpee’s over bar
20 floor wipers

Challenge:
Tabata slam ball over the shoulder (alternating) ( 40/30) (scale Weight as needed, if the coach Ok’s it, scale up)
If you worked out Monday and Tuesday a rest day may be in order. So warm up and spend 1 hour mobalizing.

Jan 5, 2015

1-6-15 WOD

5 Rounds
400m run
20 pull ups (Note:100 pull ups may cause hands to tear, bring tape or use gloves! we like hard work, not bloody hands!)

Challenge:
3 rounds
Max Strict ring dips/ (scale with bands, or dips between two boxes, or parallets)

Score: total reps

Jan 4, 2015

1-5-15 WOD

The CrossFit Total
1RM Squat
1RM Press
1RM DeadLift

You will have 3 atempts at your 1RM (one rep max) for each lift. Start out with and empty bar to warm up with before each lift. your rep sceam should look something like this
10 bar
5 50%
3 75%
1 85-90%
1 95-100%
1 100-103%
here is a link that may help
http://journal.crossfit.com/2006/12/the-crossfit-total-by-mark-rip.tpl

After completing your total Athlete may do Chanllenge of 2 mins of burpee’s

Jan 1, 2015

1-2-14 WOD

Charles b-day WOD

2 rounds
500m row
20 supine ring pull ups
20 shoulder 2 overhead 115/75 (press, push press, or push jerk)
Then
100 Du buy out

Challenge:
Then 500m row for time.