Monthly Archives: March 2017

Day 34: Friday, March 31

PREPARATION:

  • 20 Good Mornings with PVC or light bar
  • 10 Bird Dogs
  • 10 Top-Down DB or BB Romanian Deadlifts (RDL)

STRENGTH:

  • 1 set of 8 reps of Deadlifts @ 50%
  • 1 set of 6 reps @ 60%
  • 1 set of 5 reps@ 85%
  • 1 set of 3 reps @ 90%
  • 1 set of 1+ reps @ 95%

Met-Con WOD:

“SIX BY SIX”

  • work with a partner or two to maximize bar usage; but don’t waste time chatting…

Perform 6 rounds of the following:

  • 6 Hand–Release Push Ups
  • 6 Thrusters @ 75/45
  • 6 Sit Ups
  • 6 Power Cleans @ 75/45
  • 6 Box Jumps
  • 6 Overhead Squats @ 75/45

Complete “Tabata Sit Ups” 

  • 8 rounds of 20 seconds on, 10 seconds off
Advertisements

Day 33: Wednesday, March 30

march 29

Exceptional effort from all members in all classes!

PREPARATION:

5 minute EMOM of:

  • 4 Jumping Lunges
  • 6 Push Ups
  • 6 Sit Ups

STRENGTH:

  • 1 set of 10 reps of Strict Shoulder Press @ 50%
  • 1 set of 8 reps @ 60%
  • 1 set of 5 reps@ 85%
  • 1 set of 3 reps @ 90%
  • 1 set of 1+ reps @ 95%

then:

  • 1 set of MAX reps of Push Press with ^

Met-Con WOD:

PART A>

  • This workout is completed in TEAMS of TWO (based on a workout from CrossFit Connection)
  •  One person working at a time
  •  All 12 REPS of each movement must be completed by ONE PERSON (one person must do ALL 12 Wall Ball, one person must do ALL 12 Shoulder to Overhead, etc.)

As Many Rounds as Possible in 15 MINUTES

  • 12 Wall Ball 
  • 12 KB Swings 
  • 12 Sit Ups
  • 12 Shoulder to Overhead 75/45 lbs 
  • 12 Ring Rows (or Bar Rows)
  • 12 Deadlifts 75/45 lbs 
  • 12 Jump Squats 

 

At the 5 MINUTE MARK – 12 Synchronized Lunges

At the 10 MINUTE MARK – 1 lap of the halls together

At the 15 MINUTE MARK – 12 Syncrhonized  Burpees

PART B> to be done in any order

  • 4 lengths of  15m D-Ball Carry against stomach
  • 1 set of 25 Unbroken Wall Balls
  • 1 partner sprints 15 calories on Airdyne – other holds KB in Front Rack- switch

Day 32: Wednesday, March 29

PREPARATION:

15-12-9 of the following:

  • Goblet Squats
  • KB Swings
  • One Arm KB Push Press (11 Left, 10 Right; 7 Left, 8 Right; 5 Left, 4 Right)

STRENGTH:

  • 1 set of 10 reps of Squats @ 50%
  • 1 set of 8 reps @ 60%
  • 1 set of 5 reps@ 85%
  • 1 set of 3 reps @ 90%
  • 1 set of 1+ reps @ 95%

Met-Con WOD:

PART A> Team Row

  • in teams of 5 (or so based on the group) assigned by random card draw by coaches
  • each team must row 0:45 seconds at a time per person until 10:00 is up
  • the winning team will be determined by the number of METRES Rowed as a group

This workout is completed in TEAMS of TWO (based on a workout from CrossFit Connection)

 One person working at a time

 All 12 REPS of each movement must be completed by ONE PERSON (one person must do ALL 12 Wall Ball, one person must do ALL 12 Shoulder to Overhead, etc.)

PART B> Partner Action

As Many Rounds as Possible in 15 MINUTES

  • 12 Wall Ball 
  • 12 KB Swings 
  • 12 Sit Ups
  • 12 Shoulder to Overhead 75/45 lbs 
  • 12 Ring Rows (or Bar Rows)
  • 12 Deadlifts 75/45 lbs 
  • 12 Jump Squats 

At the 5 MINUTE MARK – 12 Synchronized Lunges

At the 10 MINUTE MARK – 1 lap of the halls together

At the 15 MINUTE MARK – 12 Syncrhonized  Burpees

 

Day 31: Tuesday, March 28

jane

PREPARATION:

  • 1 full round of the Bear Complex (7 reps) with the bar

STRENGTH:

  • 1 set of 8 reps of Cleans @ 50%
  • 1 set of 6 reps @ 60%
  • 1 set of 5 reps@ 85%
  • 1 set of 3 reps @ 90%
  • 1 set of 1+ reps @ 95%

Met-Con WOD:

PART A>

  • 5 Bear Complexes and then 5 KB Swings
  • 4 Bear Complexes and then 10 KB Swings
  • 3 Bear Complexes and then 15 KB Swings
  • 2 Bear Complexes and then 20 KB Swings
  • 1 Bear Complex and then 25 KB Swings

Bear Complex: Deadlift, Hang Power Clean, Front Squat, Push Jerk, Back Squat, Rack Jerk (may combine movements)

Weight Suggestions: 65 to 115 for guys 45 to 75 for gals

PART B>

 3 rounds As Fast As Possible (AFAP) of:

  • 5 Push Ups
  • 10 Sit Ups
  • 15 Air Squats

PART C>

in any order:

  • 2 sets of 10 reps of DB Bicep Curls
  • Run 2 laps
  • 5 “Skin the Cats” on the rings
  • 2 sets of 10 reps of Triceps Kickbacks
  • Row/Ski/AirDyne 200m
  • 2 sets of 8 reps of DB Hammer Curls
  • Sprint 1 Main Hallway
  • Run 2 trips ups stairs AFAP
  • 2 sets of 10 reps of Lat Pulldowns
  • 2 sets of 10 reps of Cable Flyes

Day 30: Monday, March 27

dickster skipping

Double Under aftermath:)

PREPARATION:

Tabata of:

  • Elbow Plank
  • Right Side Plank
  • Left Side Plank
  • Push Up Plank
  • repeat

STRENGTH:

  • 1 set of 10 reps of Bench Press @ 50%
  • 1 set of 8 reps @ 60%
  • 1 set of 5 reps@ 85%
  • 1 set of 3 reps @ 90%
  • 1 set of 1+ reps @ 95%

then:

  • 2 sets of 8 reps of Pendlay Rows

Met-Con WOD:

Complete the following Chipper for time:

  • 60 Air Squats
  • 50 Sit Ups
  • 40 KB Swings
  • 30 Steps of Lunge
  • 20 Deadlifts @ 135/95
  • 15 Pull Ups
  • 10 KB Snatch (each hand)
  • 5 Power Cleans @ 115/65 (or 80% of Max Clean)

Oh yeah, Every Three Minutes on the Three Minutes, complete 3 Burpees or 3 Toes to Bar

 

Day 29: Friday,March 24

crossfit class

PREPARATION:

  • 5 Goblet Squats with 3 second eccentric and 3 second hold in bottom
  • 5 Goblet Squats with 3 second eccentric and drive out of the bottom position
  • 10 Goblet Squats
  • 10 Good Mornings

STRENGTH:

  • 1 set of 8 reps of Deadlifts @ 50%
  • 1 set of 6 reps @ 60%
  • 1 set of 3 reps@ 80%
  • 1 set of 3 reps @ 85%
  • 1 set of 3 reps @ 90%

Met-Con WOD:

25 Minute Ladder AMRAP of:

  • 1 Deadlift @ 95/55 (can be scaled, but must be manageable)
  • 1 Power Clean
  • 1 Front Squat
  • 2 Deadlifts
  • 2 Power Cleans
  • 2 Front Squats
  • 3 Deadlifts
  • 3 Power Cleans
  • 3 Front Squats
  • and so forth until the time limit is up!
    • At 5:00, 10:00,  15:00 and at 20:00  – Stop and Run one lap of school as you are able; resume where you left off as you move up the ladder

Day 28: Thursday, March 23

PREPARATION:

  • Med Ball Shuffle Pass with partner down Great Hall

2 rounds of:

  • 10 Strict Press with bar
  • 10 Push Press with bar

STRENGTH:

Strict Shoulder Press as follows:

  • 1 set of 10 reps @ 50%
  • 1 set of 8 reps @ 60% 
  • 1 set of 3 reps @ 80%
  • 1 set of 3 reps @ 85%
  • 1 set of 3 reps @ 90%
  • 1 set of Max Reps of Push Press @ ^

 

Met-Con WOD:

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

Day 27: Wednesday, March 22

prowler aftershcool

PREPARATION:

  • 30 Jumping Jacks
  • 20 Jumping Lunges
  • 10 Hindu Push Ups

STRENGTH:

Squats as follows:

  • 1 set of 10 reps @ 50%
  • 1 set of 8 reps @ 60% 
  • 1 set of 3 reps @ 80%
  • 1 set of 3 reps @ 85%
  • 1 set of 3 reps @ 90%

Met-Con WOD:

PART A> “Thruster Time”

This workout is from the Main Page of CrossFit – we can modify accordingly based on your capabilities

  • With a continuously running clock complete 5 Thrusters every minute.
  • From 0:00-5:00 use 55 lb/35 lb
  • From 5:00-10:00 use 65 lb/45 lb
  • From 10:00-15:00 use 75 lb/55 lb

Then:

PART B> “Posterior Chain”

Two sets of:

  • Single-Arm Dumbbell Press x 10 reps each 
  • Rest 60 seconds
  • Dumbbell Chinese Rows x 12 reps 
  • Rest 60 seconds
  • Bent-Over Rear Delt Flyes x 20 reps 
  • Rest 60 seconds

PART C>  “Midline Mania”

  • 60 second plank (break it up if need be to keep tension)
  • 50 Flutter Kicks
  • 40 Russian Twists
  • 30 Sit Ups
  • 20 Overhead Lunges with Dbells
  • 10 attempts at holding a freestanding Handstand 

 

Day 26: Tuesday, March 21

prowler crew march 20

https://journal.crossfit.com/article/cfj-tia-does-today-s-workout

PREPARATION:

3 rounds of:

  • 10 V-Ups
  • 8 Push Ups
  • 6 Air Squats (with 2 second pause in bottom)

STRENGTH:

Cleans as follows:

  • 1 set of 8 reps @ 50%
  • 1 set of 5 reps @ 65% 
  • 1 set of 3 reps @ 80%
  • 1 set of 3 reps @ 85%
  • 1 set of 3 reps @ 90%

Met-Con WOD:

  • 25 KB Swings 
  • 50 Sit Ups
  • 100 Single-unders
  • 20 KB Swings 
  • 40 Sit Ups
  • 80 Single-unders
  • 15 KB Swings 
  • 30 Sit Ups
  • 60 Single-unders
  • 10 KB Swings
  • 20 Sit Ups
  • 40 Single-unders
  • 5 KB Swings 
  • 10 Sit Ups
  • 20 Single-unders

Day 25: Monday, March 20 Back at it:)

Image may contain: one or more people

Jane lights up the rower on the March Break

PREPARATION:

  • run 2 laps of the halls

and then complete 2 rounds of:

  • 10 Push Ups
  • 10 Sit Ups
  • 10 Air Squats

STRENGTH:

  • today we are starting Cycle 2 of the Wendler 5/3/1 program:)
  • Bench Press as follows:
    • 1 set of 10 reps @ 50%
    • 1 set of 5 reps @ 70%
    • 1 set of 3 reps @ 80%
    • 1 set of 3 reps @ 85%
    • 1 set of 3 reps @ 90%

Met-Con WOD:

https://journal.crossfit.com/article/fittest-on-earth-a-decade-of-fitness

And so, in the spirit of the Open Games, we will do a team version.

  • WE will work in teams of 5 to complete the task; one partner working at a time.
  • Every person will do 11 reps in a row, and then the next person will go, and so forth until the 55 are done
  • WE will perform 3 rounds of this to give everone a sense of what the actual workout feels like
  • 55 Deadlifts @ 95/55
  • 55 Wall Balls
  • 55 Calories on the Rower
  • 55 Push Press @ 65/45