Day 16: Friday, February 23

a

Rowan displays excellent Squatting form!

PREPARATION:

  • 10 Good Mornings with PVC or light bar
  • 5 B
  • 5 Thrusters with PVC or bar
  • Bumper Plate Relay


STRENGTH:

  • 1 set of 8 reps of Deadlifts @ 50%
  • 1 set of 6 reps @ 60%
  • 1 set of 5 reps @ 75%
  • 1 set of 5 reps @ 80%
  • 1 set of 5 + reps @ 85%

repeat for Strict Press

Met-Con WOD:

You may work with a partner and cycle through this quickly, but you still need to do all of the reps yourself.

THIS WOD TAKES 22:00 to complete including the Rest periods.

5 minute AMRAP of:

  • 4 Deadlifts @ 115/65 (or a scaled version)
  • 8 Push Ups

REST 1 minute

4 minute AMRAP of:

  • 8 Back Squats @ 95/55
  • 16 Sit Ups

REST 2 minutes

3 minute AMRAP of:

  • 4 Thrusters @ 65/35
  • 8 Pull Ups

REST 2 minutes

2 minute AMRAP of:

  • Jumping Jacks

REST 2 minutes

1 minute AMRAP of:

  • Burpees

FINISHER:

  • 6 sprints in the Great Hall
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Day 15: Thursday, February 22

plate

PREPARATION:

  • 20 Prisoner Squats
  • 10 Jumping Squats
  • 5 Jumping Squats with bar on your back

STRENGTH:

  • 1 set of 8 reps of Squats @ 50%
  • 1 set of 6 reps @ 60%
  • 1 set of 5 reps @ 75%
  • 1 set of 5 reps @ 80%
  • 1 set of 5 reps @ 85%

now, if you would like, you may work on establishing a 1 rep Back Squat Max

Met-Con WOD:

Do the following in any order – YOU MUST take 0:30 REST between each

  • 1 Minute Max Hollow Rocks
  • 1 Minute Max Push Ups
  • 1 Minute Max Alternating Lunges (count each step)
  • 1 Minute Max KB Swings
  • 1 Minute Max Plank Up/Downs
  • 1 Minute Max Air Squats
  • 1 Minute Max Pull Ups or Ring Rows
  • 1 Minute Max D-Ball Over the Shoulder
  • 1 Minute Max Bicycle Kicks
  • 1 Minute Max Wall Balls
  • 1 Minute Max Calorie on Rower or Airdyne or Ski Erg

Day 14: Wednesday, February 21

 

marls

PREPARATION:

  • 1 lap of the halls
  • Core Stability Exercise (Dr. Harden)
  • Split Jerk practice

STRENGTH:

  • 1 set of 8 reps of Cleans @ 50%
  • 1 set of 6 reps @ 60%
  • 1 set of 5 reps @ 75%
  • 1 set of 5 reps @ 80%
  • 1 set of 5 reps @ 85% 

Met-Con WOD:

  • 20 Air Squats
  • 12 Clean and Jerks 95/55
  • 12 Knees to elbows/Knees up
  • lap of halls or 100m row, ski or Airdyne
  • 9 Clean and Jerks 95/55
  • 9 Knees to elbows/Knees up
  • lap of halls or 100m row, ski or Airdyne
  • 6 Clean and Jerks 95/55
  • 6 Knees to Elbows/Knees up
  • lap of halls or 100m row, ski or Airdyne
  • 3 Clean and Jerks 95/55
  • 3 Knees to Elbows/Knees up
  • 3 sets of stairs
  • 20 Air Squats

Day 13: Tuesday, February 20

persist

PREPARATION:

  • Piggyback your partner one lap (switch half way through)
  • 10 Push Ups
  • 20 Arm Circles Fwd/20 Arm Circles Bwd

STRENGTH:

Today we will begin our Wendler 5/3/1 program for Strength!!

Based on 90% of your 1 rep Max from last Monday

Bench Press as follows:

  • 1 set of 8 reps @ 50%
  • 1 set of 6 reps @ 60%
  • 1 set of 5 reps @ 75%
  • 1 set of 5 reps @ 80%
  • 1 set of 5 reps @ 85%

Met-Con WOD:

With a partner complete the following for time (only one partner working at a time):

  • 100 steps of Lunge
  • 90 KB/DB Push Press
  • 80 Air Squats
  • 70 KB Swings
  • 60 Sit Ups
  • 50 Push Ups
  • 400m Run together (one lap outside of school)
  • 30 Pull Ups
  • 20 Burpees
  • 10 Handstand Push Ups/Wall Walks

Day 12: Friday, February 16

anthony

PREPARATION:

EMOM for 5 minutes:

  •  2 unloaded bar Bear Complex
  • 5 V-Ups

TESTING ITEMS:

  • establish a 1 rep Max Deadlift

Met-Con WOD:

 2 rounds of:

  • 10 Deadlifts @ 135/95
  • 9 Hand-Release Push Ups
  • 8  Knees Up)
  • 7 KB Swings 
  • 6 Box Jumps
  • 5 Thrusters @ 65/45
  • 4 Pendlay Rows @ 65/45
  • 3 Stair Runs
  • 2 Turkish Get Ups

 

Day 11: Thursday, February 15

ben

Doc Blaine “down undah”

PREPARATION:

  • 10 Rubber Band Overhead Extensions (band under feet)
  • 10 Seated DB/KB Dual Presses
  • 10 Windmills 

TESTING ITEMS:

  • establish a 1 rep Max Strict Shoulder Press
  • establish a 1 rep Push Press

and then:

  • max Burpees in 1:00
  • complete one of the Rowing/Air Assault/Ski Erg pieces not done

Met-Con WOD:

3 rounds of the following:

You have 2 minutes to complete the following:

  • 6 Russian Twist with a KB
  • 9 Goblet Squats
  • 12 Deadlifts @ 95/55
  • in the time remaining perform Air Squats
  • rest while your partner goes

Day 10: Wednesday, February 14

limbo

Cameron takes a “limbo break”

PREPARATION:

 2 rounds of the following:

  • run 1 lap of the halls

  • hang from the Pull-up bar for 1:00

  • 10 Cossack Squats

  • 10 Squats with plate held out in front

TESTING ITEMS:

  • establish a 1 rep Max Front Squat

Met-Con WOD: 

“CrossFit Baseline”:

Complete the following, in order, as fast as possible:

  • 500m Row

  • 40 Air Squats

  • 30 Sit Ups

  • 20 Push Ups

  • 10 Pull Ups

Day 9: Tuesday, February 13

rower

  • A big Shout-out to both classes as they put forth a very sincere effort in Day 1 Testing!

PREPARATION:

  • 10 Hollow Rocks
  • 6 Hang Power Cleans
  • 5 Hang Squat Cleans
  • 4 Power Cleans
  • 3 Squat Cleans

TESTING ITEMS:

  • establish a 1 rep Max Clean 
  • perform as many full range Push Ups as you can in a row 
  • perform either the 3:00 Row, 2 min Airdyne Challenge, or the 2 min Ski Erg Challenge

Met-Con WOD:

Complete the following as fast as possible:

18-12-6 of:

  • KB Swings
  • Sit Ups

REST 2 minutes

12-8-4 of:

  • Pull Ups
  • Burpees

REST 2 minutes

12-8-4 of:

  • Row/Bike/Ski for Calories
  • Push Press @ 75/45

Day 8: Monday, February 12

 

bare

Nathan is having his gall bladder removed – we wish him a speedy recovery!!

This week we will be assessing our performance levels

  • Although it is called, “TESTING WEEK”, the real idea is to get a snapshot of your fitness levels
  • It is critical to stress that the STRENGTH Tests are done to establish a baseline for programming; although we do 1 rep Maxes, they are not done at the expense of proper form (we can easily determine your approximate 1 rep Max using 3-rep efforts)
  • Also note that when you perform Bodyweight or Met-Con assessment items, that all reps must be done with full range of motion
  • REMEMBER: this is being done to determine where you are now, and provide us with a Benchmark from which you can progress

TESTING:

  • take 20 minutes to establish a 1 rep Max Bench Press
  • perform as many full range Sit Ups Ups as you can in 1 minute
  • after a few minutes of rest, perform as many full range Air Squats as possible in 1 minute

Met-Con WOD:

6 rounds for time, alternating after each round with a partner, of:

  • 12 DB Deadlifts 
  • 12 Alternating DB Push Press

 

 

Day 7: Friday, February 9

character

Former students Cody Rowan, Riley Dwyer, Dan Danaher and Ryan Murphy

PREPARATION:

12-8-4 of the following:

  • Good Mornings
  • Jumping Lunges

SKILL/STRENGTH:

  • Deadlifts

  • Safety Deadlift Bar
  • DBell Deadlifts

STRENGTH:

All sets will be done with light weight and concentration on proper form

Weight can be added as long as form stays solid

Alternate between your group

  • 1 set of 10 Deadlifts 
  • 1 set of 8 Deadlifts
  • 1 set of 6 Deadlifts
  • 1 set of 4 Deadlifts
  • 1 set of 2 Deadlifts

Met-Con WOD:

“The Chief” (scaled)

5 rounds of the following:

1 minute rest between rounds

AMRAP in 3 minutes of the following:

  • 3 Power Cleans 95/45 (scale as needed)
  • 6 Push Ups
  • 9 Air Squats