Sunday, December 31, 2017

WOD 123117

New Years Eve


Warm Up


365m Row

MetCon

12 Exercises 31 Reps Each


For Time:
31 Push-Press 75#/55#
31 Pull-Ups
31 Snatches 75#/55#
31 AbMat Sit-Ups
31 Toes-to-Bar
31 Push-Ups
31 Box Jumps 24'/20"
31 Back Squat 75#/55#
31 Double Unders
31 Thrusters 75#/55#
31 Lunges
31 Burpees

2017m Row








Friday, December 29, 2017

WOD 123017

Saturday


Rest Day

WOD 122917

Hero Friday's


Warm Up


CrossFit "official" warm-up
3 rounds
Samson Stretch hold 10 sec. each side
10 OH Squats (PVC)
10 Sit-Ups
10 Back Extension
10 Pull-Ups (scale to ring rows)
10 Dips (scale to box dips)

Joshie


3 rounds for time of:
21 DB Snatch (1 arm - R) 40#
21 Pull-Ups
21 DB Snatch (1 arm - L) 40#
21 Pull-Ups

These are Squat Snatches

Wednesday, December 27, 2017

WOD 122817

Benchmark Thursday's


Warm Up


CrossFit "official" warm-up
3 rounds
Samson Stretch hold 10 sec. each side
10 OH Squats (PVC)
10 Sit-Ups
10 Back Extension
10 Pull-Ups (scale to ring rows)
10 Dips (scale to box dips)

CrossFit Games Open 11.3


AMRAP in 5 minutes of:
Squat Clean 165#/110#
Jerk 165#/110#

You must complete the Squat Clean before moving on to the Jerk.

WOD 122717

Wednesday


Warm Up & MetCon


30 minutes easy pace Run

WOD 122617

Tuesday 


Warm Up


400m Run
20 Pass Thrus
5 minutes self paced static stretching

MetCon


Row 5000m
20 Med Ball Squats 20#/14#
20 Push-Ups
20 Pull-Ups

Row 500m
20 Box Step-Ups w/ dumbbells 25#/15#
15 Bench Press 95#/55#
1 Rope Climb

100 Double Unders 2:1 singles
20 Alt. Lunge Steps
15 Push-Press 95#/55#
15 Up Right Row 45#/35#

800m Run
15 Deadlift 95#/55#
20 Dips
20 Power Cleans 95#/55#

50 Box Jumps 20"
20 DB Thruster 25#/15#
20 Push-Ups
20 Pull-Ups

Tuesday, December 26, 2017

WOD 122517

Merry Christmas


Warm Up


"Feliz navidad" warm-up
Play the song "Feliz navidad" 
Every time "Feliz navidad" is played do a Burpee

12 Days Of Christmas WOD


1 HSPU
2 Burpees
3 Pullups
4 Deadlift @ 95/65
5 Burpees
6 Lunges
7 C&J @ 135/95
8 Box Jumps @24/20
9 Wall Ball Shots 20/14
10 Hand Release Pushups
11 MB AbMat Sit-Ups 20/14
12 Thrusters @ 95/65

WOD 122417

Fitness Level Weekly


Warm Up


200m Run
20 Jumping Jacks
20 Seal Jacks
20 Mountain Climbers
20 High Knees
20 Butt Kickers
10 Runners Lunge w/ Stretch
10 Calf Stretch
10 Calf Raises
10 Wall Facing Squats

MetCon


Each For Time:
You choose the order
250m Row
400m Run
Take a 5 minute rest between events


Saturday, December 23, 2017

WOD 122317

Saturday


Rest Day

WOD 122217

Hero Friday's


Warm Up


CrossFit "official" warm-up
3 rounds
Samson Stretch hold 10 sec. each side
10 OH Squats (PVC)
10 Sit-Ups
10 Back Extension
10 Pull-Ups (scale to ring rows)
10 Dips (scale to box dips)

Hero WOD

Badger

3 rounds for time of:
30 Squat Cleans 95#/65#
30 Pull-Ups
800m Run

Wednesday, December 20, 2017

WOD 122117

Benchmark Thursday


Warm Up


CrossFit "official" warm-up
3 rounds
Samson Stretch hold 10 sec. each side
10 OH Squats (PVC)
10 Sit-Ups
10 Back Extension
10 Pull-Ups (scale to ring rows)
10 Dips (scale to box dips)

Barbara


5 rounds, each for time, of:
20 Pull-Ups
30 Push-Ups
40 Sit-Ups (AbMat)
50 Air Squats

Rest 3 minutes between each round.

Do not include rest in the time.

WOD 122017

Wednesday


Warm Up

500m Row
400m Jog

MetCon

How Many Pull Up Can You Do In 45 Minutes

Monday, December 18, 2017

WOD 121917

Tuesday


Warm Up

Jog a mile, Row for the remaining time to total 20 minutes.
21 Air Squats
15 PVC Pass Thrus
9 seconds Goblet Squat with Press Out of the Knees

Strength

Back Squat
21-21-21-21
Go Through The Progression of
Set 1 of 21 - Back Squat
Set 2 of 21 - Power Squat
Set 3 of 21 - Pause Squat
Set 4 of 21 - Slow Squat

MetCon

For Time:
500m Row

WOD 121817

Monday

Warm Up

Jog a mile
10 Pull-Ups
10 Runners Stretch
10 Calf Stretch

MetCon

For Time:
3 Rope Climbs
50 Box Jumps 24"/20"
21 Dips
40 Box Jumps 24"/20"
15 Dips
30 Box Jumps 24"/20"
12 Dips
20 Box Jumps 24"/20"
9 Dips
3 Rope Climbs

Sunday, December 17, 2017

Thursday, December 14, 2017

WOD 121517

Hero Friday

Warm Up

400m Run
10 Pass Thrus (PVC)
10 Pull-Ups
5 Minutes Stretching

Jason

For Time:
100 Air Squats
5 Muscle Ups
75 Air Squats
10 Muscle Ups
50 Air Squats
15 Muscle Ups
25 Air Squats
20 Muscle Ups

Wednesday, December 13, 2017

WOD 121417

Benchmark Thursday

Warm Up

Outside

200m Run
50' High Knee Skips
50' Butt Kickers
50' Broad Jumps
50' Walking Lunges

Inside

10 Wall Squats
10 Push-Ups
10 Supermans
10 Runners Lunge
10 Spidermans
10 Ring Rows
10 OH Squats (PVC)
10 PVC Pass Thrus

CrossFit Games Open 11.2

AMRAP in 15 Minutes:
15 Deadlifts 155#/100#
12 Hand Release Push-Ups
15 Box Jumps 24"/20"

Tuesday, December 12, 2017

WOD 121317

Wednesday

Warm Up

400m Run

Outside

50' High Knee
50' Butt Kickers
50' Walking Lunges
50' Duck Walk

Inside

10 Wall Squats
10 Wall Walks
10 Runners Stretch
10 Calf Stretch
10 Air Squats
10 OH Squats (PVC)
10 PVC Pass Thrus
10 Hanging Knee Raises

MetCon

3 Rounds
Hollow Rock (1min)
Arch Rock (1 min)
20 Alt. Pistol Squats

Scale 40 Air Squats if Pistols are not attainable at all.  Look up some scaling versions on You Tube for the Pistols though, there is a scale for everyone no matter your current fitness level.

-Hold the rig while squatting with one leg
-One Leg to a box or plates
-Hold a Jump Rope wrapped around the rig.

Are few of the scales available out there to help.

Monday, December 11, 2017

WOD 121217

Tuesday

Warm Up

400m Run
Burgener Warm Up (PVC)
Burgener Warm Up (empty barbell)

MetCon

Row 500m
Rest as needed
Deadlift Max at 15 reps, immediately on last rep, come up and...
Max Set of Pull-Ups
Rest as needed
Repeat Deadlift set again, come up immediately on last rep and...
Max Set of Pull-Ups
Rest as needed
Repeat Deadlift set again, come up immediately on last rep and...
Max Set of Pull-Ups
Rest as needed
Row 500m

WOD 121117

Monday

Warm-Up

CrossFit "official" warm-up
3 rounds
Samson Stretch hold 10 sec. each side
10 OH Squats (PVC)
10 Sit-Ups
10 Back Extension
10 Pull-Ups (scale to ring rows)
10 Dips (scale to box dips)

MetCon

Row 5 min hard
DB Bench Press 15 reps
Row 5 min hard
DB Bench Press 15 reps
Row 5 min hard
DB Bench Press 15 reps

After a warm-up make your first effort a heroic effort on the row
and record the distance. Take any rest needed and give the best
dumbbell bench-press you can at fifteen reps or less. Again, rest
as long as you want then repeat both efforts. Use the same
weight for each bench press set.
If the first row and bench-press effort are true max efforts, then
the second and third efforts are not repeatable no matter how long the rest.
To test the quality of the first efforts and demonstrate the point of the
workout take a LONG break after each couplet.
Keep the rest between row effort and bench-press constant for each couplet.

Sunday, December 10, 2017

WOD 121017

Fitness Level Weekly

Warm Up

200m Run
500m Row
Burgener Warm Up
Squat Therapy

Strength

Back Squat
1 RM

Cool Down

500m Row

WOD 120917

Rest Day

Thursday, December 7, 2017

WOD 120817

Hero Friday's

Warm Up

200m Run

CrossFit "official" warm-up

3 rounds
Samson Stretch hold 10 sec. each side
10 OH Squats (PVC)
10 Sit-Ups
10 Back Extension
10 Pull-Ups (scale to ring rows)
10 Dips (scale to box dips)

Hero WOD

Josh

21 OH Squats 95#/65#
42 Pull-Ups
15 OH Squats 95#/65#
30 Pull-Ups
9 OH Squats 95#/65#
15 Pull-Ups

WOD 120717

Benchmark Thursday

Warm Up

400m Run
CrossFit "official" warm-up
3 rounds
Samson Stretch hold 10 sec. each side
10 OH Squats (PVC)
10 Sit-Ups
10 Back Extension
10 Pull-Ups (scale to ring rows)
10 Dips (scale to box dips)

Angie

100 Pull-Ups
100 Push-Ups
100 Sit-Ups (AbMat)
100 Air Squats

All 100 reps of Pull-Ups must be completed before moving to Push-Ups so on and so forth.  This is called a CHIPPER, meaning you have to chip away at the reps before moving on to the next set of reps.

Tuesday, December 5, 2017

WOD 120617

Wednesday

Warm Up

200m Run
Burgener Warm Up

MetCon

Row 4000m
as soon as you finish 21 minutes to complete 21 Hang Cleans @ 50% body weight.
Row 2000m
as soon as you finish 18 minutes to complete 18 Hang Cleans @ 50% body weight.
Row 1000m
as soon as you finish 15 minutes to complete 15 Hang Cleans @ 50% body weight.
Row 500m
as soon as you finish 12 minutes to complete 12 Hang Cleans @ 50% body weight.

There's no rest here other than the time allowed for the hang clean.
Not everyone can make the numbers, do what you can safely, effectively.

WOD 120517

Tuesday

Warm-Up:

CrossFit "official" warm-up

3 rounds
Samson Stretch hold 10 sec. each side
10 OH Squats (PVC)
10 Sit-Ups
10 Back Extension
10 Pull-Ups (scale to ring rows)
10 Dips (scale to box dips)

MetCon:

2 Minutes Double Unders/Single Unders
1 Minute Rest
Continue the sequence for 30 Minutes

Try Double Unders in this WOD a few of the 2 minute segments, maybe not every if your not close but every other or every third (try something you'll never get them if you don't try).  Double Unders are tough but once you get them you have them.

Monday, December 4, 2017

WOD 120417

Monday



Warm-Up:


200m Run

Outside:

50' Walking Lunge
50' Side Lunges
50' High Knees
50' Butt Kickers

Inside:

Couch Stretch 20 sec. each side
Runners Stretch 20 sec. each side
10 PVC Pass Thrus
10 OH Squats w/ PVC

MetCon:

AMREP in 30 min:
1 Rope Climb
1,2,3,4,5,6,7,8,9,10,11.....Push-Ups

Rope Climbs stay the same through out Push-Up increase by 1 each round.

Google J-Hook Rope Climb if you need to learn technique.

Scale: 5 Strict Pull-Ups for every rope climb if rope climbs are a skill you have not developed yet.  


WOD 120317

Fitness Level Weekly

Warm Up:

Row 200m
3 rounds:
10 Air Squats
10 Push-Ups
10 OH Squats w/ PVC

CrossFit Games Open 14.5/16.5

21-18-15-12-9-6-3
Thrusters 95#/65#
Bar Facing Burpees

Cool Down:

Slow Jog A Half Mile (800m)

Friday, December 1, 2017

WOD 120217

Saturday

Rest Day

WOD 120117

Hero Friday's

Warm-Up:
20 Jumping Jacks
10 Push-Ups
10 PVC Pass Thrus
10 OH Squats w/ PVC

Metcon:
Daniel
For Time:
50 Pull-Ups
Run, 400m
21 Thrusters 95#/65#
Run, 800m
21 Thrusters 95#/65#
Run, 400m
50 Pull-Ups

Stretch to cool down for about 10 minutes.