Monthly Archives: April 2012

Day 54: Mon., Apr. 30 Personal Workout Action

  • Day 80 of the flippin’ Burpee Challenge!!
  • We are on Week 3 of the second cycle of Jimmy Wendler’s awesome 5/3/1 program. The gains have been noticeable!

WOD:

Bench Press 5 reps @ 85%, 3 reps @ 90%, and 1 rep (or more if you can bust ’em out) of 95%

then:

 In 14 minutes:
30 Box Jumps 24″
10 Push Press 95#/65#
20 Box Jumps 24″
20 Push Press 95#/65#
10 Box Jumps 24″
30 Push Press 95#/65#
With the remainder of the time complete…
As many reps as possible of: Burpees
Score is number of burpees

From CrossFITNYC

 

Check out the CrossFit regional Games at www.crossfit.com

Day 53: Fri., Apr. 27 Personal Workout Action

  • Day 77 of the Burpee Challenge!

WOD:

Squats for 3 reps @ 80%, 85% and 90%

then:

In Teams of 2:
2 Rounds for Max Reps:  so, you do this twice!
2 Min Deadlift (135/95)
2 Min Wall Ball
2 Min Pull-Ups
2 Min Sit-Ups/GHD
2 Min Burpee Box Jump
2 Min DUs or single skips
2 Min Rest

courtesy www.crossfitotown.com

Day 52: Free Day – Yeah! You have a Choice….

  • Day 76 of the Burpee Challenege!

    Mitcehll pulling big weight!

      

 

 

 

 

 

Brianna "leanin; back"

            

\\          WODCoach’s choice!!

 By request for the ladies: Glute exercises!!

Day 51: Wed., Apr. 25 Perosnal Workout Action

Picture

  • Food for thought….
  • Day 75 of the Burpee Challenge
  • Well done yesterday, animals! Excellent effort by most!

WOD:

Deadlift 3 reps @ 80%, 85% and 90%

Power Clean 3 reps @ 80%, 85% and 90%

then:

12 Min AMRAP
     9 OHS 50/35
     6 Back Rows with 50/35
     3 Burpees

Day 50: Tues., Apr. 24 Pick your Battle!

  • Day 74 of the Burpee Challenge!
  • Today you will choose a number of different WODs and crank them out! Try to get as many done as is sensible!
  • You will reach into the Magic Box and pull out a WOD – you must do that WOD with a partner or two.
  • When done, return WOD description to the Magic Box, and choose another pile of fun!

WOD#1:

5 Rounds for Time:

       15 Front Squat 65/45
       10 Pull-Ups
 
WOD#2:
 
21-15-9x reps
Pull-ups
Push-ups
Sit-ups
Squats
 
WOD#3:
 
As many reps as possible (AMRAP) in 8 minutes:
5x Ground to overhead (135#/95#)
10x Floor wipers
15x Lateral hops over BB
 
WOD#4:
 
3 rounds:
Row 250m
12x Deadlifts (bw)
15x Box jump (24 inch)
 
WOD#5:
 
2 rounds:
Bench press (1/2 to 34 BW) 3-6-9-12-18x
Sumo deadlift high pull (1/2 bw) 18-15-12-9-6-3x
 
WOD#6:
 
Max rounds in 8 minutes:
10x Deadlift (bw)
15x DB push-press (45#/25#)

WOD#7:
Max reps in 8 minutes:
4 tire flips
8 hollow rocks
12 wall balls
 
WOD#8:
 
As many reps as possbile in 8 minutes:
2 stairs
10 ground to overhead (95#/55#)
15 mountain climbers
20 jumping jacks
 
WOD#9:
 
As many rounds as possible in 8 minutes:
5 thrusters (65#/45#)
50 skip ropes
15 power cleans (65#/45#)
run 1 lap of halls
 
 
 

Day 49: Mon., Apr. 23

  • Day 73 of the Burpee Challenge!
  • This week we embark on our 2nd week of the 2nd cycle of the 5/3/1 program!

WOD:

Bench press 3 reps @ 80%. 85% and 90%

then:

8 Min AMRAP of:

1 Power Clean into 3 Unbroken Front Squats 115/75

15 Hand Release Pushups

then:

  • work on some of your least favourite skills: hand stands, handstnad push ups; L-sits; pistols, and so forth

Day 48: Fri., Apr. 20 Personal Workout Action

  • Excellent job by everyone yesterday!

    Bailey handles the yoke with ease!

     

 

 

 

 

 

 

 

 

 

 

  • Day 70 of the Burpee Challenege

WOD:

  • Squats 5 reps @ 75%, 80% and 85%.

then:

5 rounds, each for time of:
  10 Pull-ups
  20 Push-ups
  30 Sit-ups
  40 Squats

Day 47: Thurs., Apr. 19 Coach’s Choice

  • Day 69 of the Burpee challenge!
  • In this team challenge, you will be split into two random teams
  • Everyone must participate at some point

Challenge #1:  (parking lot)

  • the Prowler must be pushed from cone to cone constantly for the entire 5 minutes. Score 1 point for every trip one way!
  • at the same time, your team must Clean and Jerk two barbells as many reps as possible (AMRAP) in the 5 minutes. Boys must use 115#; girls must use 75#. Score is reps x weight

Challenge #2: (front lawn) one team at a time

  • the Yoke must be carried on back/or overhead from cone to cone empty
  • then loaded with 2.5’s
  • then with 5’s
  • then with 10’s
  • then with 25’s
  • then 35’s
  • then 45’s
  • for time!
  • everyone must carry the yoke for at least 1/2 of a trip
  • plates must be back at starting point for clock to stop

Challenge #3: (at back of school by hill)

  • divide each team into two (half on river side of hill; other half on school side)
  • first person runs up hill with KB (guys 24kg; girls 16kg)
  • at top complete 10 overhead swings
  • run down and hand off
  • repeat until everyne has gone twice
  • at this point, carry KB to top; drop and complete 10 sit ups; run back to other side with KB
  • repeat until everyone has gone twice

 

 

 

 

Day 46: Wed., Apr. 18 Personal Workout Action

  • Thanks for your patience yesterday!
  • Day 68 of the Burpee Challenge.
  • We  have two new foam rollers courtesy of Dr. Robert Earle, Chirpopractor. If you see him, say “Thanks, Doc! You are swell!”

WOD:

  • Deadlift 5 reps @ 75%, 80% and 85%
  • Shoulder Press 5 reps @ 75%, 80% and 85%

then:

20 Sumo Deadlift HighPulls 95/65 lbs

200 m RUN

20 Burpees

200 m  RUN

20 Push Press 95/65 lbs

200 m RUN

20 Pull Ups

200 m RUN

20 KBS 24/16 kg

200 m RUN

20 Wall Ball 20/14 lbs

200 m RUN

(courtesy of www.crossfitconnection.com)

Day 45: Tues., Apr. 17 Track Meet Action

  • Please meet at the track!
  • If you can lend a hand, that would be gretaly appreciated!
  • It is Day 67 of the Burpee Challenge!!