Day 77: Monday, Jack’d-uary 8, 2018

Apparently it is a…..

Image result for snow day

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Day 76: Friday, December 22

lilly and evie

Lilly and Evie crushed the WOD after school!

PREPARATION:

  • Row 250m
  • 10 Push Ups
  • 10 Sit Ups
  • 10 Pull Ups

STRENGTH:

day22

Day 75: Thursday, December 21

 

5 things

PREPARATION:

3 rounds done with an empty bar of:

  • 10 OHS 
  • 8 Controlled Lunges with bar in Front Rack
  • 6 Hang Power Cleans

STRENGTH:

Every 90 seconds for 8 rounds (12 minutes):

  • 1 Strict Press + 1 Push Press
  • increase weight each round

Met-Con WOD:

Okay, animals, today is going to be a fun workout!

  • It is done in conjunction with the song, “The 12 Days of Christmas”
  • so, 1st Day: 1 Deadlift; 2nd Day: 2 Power Cleans and 1 Deadlift; 3rd Day: 3 Burpees; 2 Power Cleans and 1 Deadlift; and so forth….

Deadlifts with at least 185 lbs for lads and 115 lbs for ladies

Power Cleans with at least 115 for lads and 65 for gals

Push Press with at least 95 lbs for lads and 55 lbs for ladies

Thrusters with at least 65 lbs for lads and 45 lbs for ladies

So:

  • 1 Deadlift
  • 2 Power Cleans, 1 Deadlift
  • 3 Burpees, 2 Power Clean, 1 Deadlift
  • 4 Pull Ups, 3 Burpees, 2 Power Cleans, 1 Deadlift
  • 5 Knees Up, 4 Pull Ups, 3 Burpees, 2 Power Cleans, 1 Deadlift
  • 6 Goblet Squats, 5 Knees Up, 4 Pull Ups, 3 Burpees, 2 Power Cleans, 1 Deadlift
  • 7 Sit Ups, 6 Goblet Squats, 5 Knees Up, 4 Pull Ups, 3 Burpees, 2 Power Cleans, 1 Deadlift
  • 8 Push Press, 7 Sit Ups, 6 Goblet Squats, 5 Knees Up, 4 Pull Ups, 3 Burpees, 2 Power Cleans, 1 Deadlift
  • 9 Box Jumps, 8 Push Press, 7 Sit Ups, 6 Goblet Squats, 5 Knees Up, 4 Pull Ups, 3 Burpees, 2 Power Cleans, 1 Deadlift
  • 10 Wall Balls, 9 Box Jumps, 8 Push Press, 7 Sit Ups, 6 Goblet Squats, 5 Knees Up, 4 Pull Ups, 3 Burpees, 2 Power Cleans, 1 Deadlift
  • 11 KB Swings, 10 Wall Balls, 9 Box Jumps, 8 Push Press, 7 Sit Ups, 6 Goblet Squats, 5 Knees Up, 4 Pull Ups, 3 Burpees, 2 Power Cleans, 1 Deadlift
  • 12 Thrusters, 11 KB Swings, 10 Wall Balls, 9 Box Jumps, 8 Push Press, 7 Sit Ups, 6 Goblet Squats, 5 Knees Up, 4 Pull Ups, 3 Burpees, 2 Power Cleans, 1 Deadlift

 

Day 73: Tuesday, December 19

Apparently, it is a SNOW DAY….

Image result for snow day

 

Day 74: Wednesday, December 20

peter irvine

PREPARATION:

  • 20 Air Squats
  • 10 Pull Ups
  • 5 Burpee Box Jumps
  • 5 reps of the “Clean Complex” for today with a bar

STRENGTH:

Spend 25 minutes establishing a heavy “Clean Complex” for today of: 

  • 1 Hang Power Clean + 1 Push Press + 1 Power Clean + 1 Push Jerk

Met-Con WOD:

Complete 1 round of the following (we will do this platoon style, in waves, to allow access to Rowers):

  • 27/21 Calorie Row
  • 21 Pull Ups
  • 15 Burpee Box Jumps
  • 9 Clean and Jerk @ 95/55 

REST 3 minutes

Complete 4 rounds:

  • 7 Hang Power Cleans @ 95/55 (elbows must finish in front of the bar)
  • 7 Goblet Squats
  • 7 Push Ups

REST 3 minutes

Complete 1 round of the following (same as above with respect to waves…)

  • 21/15 Calorie Row
  • 15 Pull Ups
  • 9 Burpee Box Jumps
  • 6 Clean and Jerk @ 95/55

Day 72: Monday, December 18

shayles and the crew of 2011

The crew of 2011 in the old weight room (now the office)

PREPARATION:

  • 10 Crush Grip Rows (crossfittraining)
  • 5 Crush Grip Anyhows
  • 5 Crush Grip Kang Squats 

STRENGTH:

Incline DB Press as follows:

  • 3 sets @ 12 reps, 10 reps and 8 reps (Increase weight each set)

Bench Press as follows:

  • 1 set of 8 reps @ 60%
  • 1 set of 5 reps @ 70%
  • 1 set of 3 reps @ 80%
  • 1 set of AMRAP @ 70%
  • 1 set of AMRAP @ 70% again

Close-Grip Bench Press (or Swiss Bar Bench Press) as follows:

  • 2 sets of 6 reps @ 55%

REST 2 minutes between all sets

Met-Con WOD:

 3 rounds of the following (A>B>C):

A> AMRAP in 2:00 of:

  • 8 DB Push Ups
  • 8 Alternating DB Rows

REST 1:00

B> AMRAP in 2:00 of:

  • 20 Sit Ups
  • 5 Burpees

REST 1:00

C> 2:00 to complete:

  • 5 reps of Back Squats (build over the course of the 3 sets)

Day 71: Friday, Deadcember 15

full depth

PREPARATION:

  • 250m on Rower
  • 10 Lilly Shrugs
  • 10 Knees to Squat Jumps
  • 10 Sumo Deadlift High Pull with KB

STRENGTH:

Using 90% of your Max:

  • 1 set of 8 reps of Deadlift @ 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:

Partner “Fight Gone Bad”

2 rounds of the following:

Partner A goes; then Partner B; then Partner C

  • 1:00 D-Ball Over Shoulder
  • 1:00 Sumo Deadlift High Pull @ 65/35 or KB @ 53/35
  • 1:00 Box Jumps
  • 1:00 Push Press @ 65/35
  • 1:00 Row for Calories

 

Day 70: Thursday, Deadcember 14

trainheroic

PREPARATION:

  • 10 Jumping Lunges
  • 10 Z Presses
  • 10 Dual KB Squats
  • 10 Renegade Rows

STRENGTH:

Using 90% of your Max:

  • 1 set of 8 reps of Squats @ 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% 

>then repeat for Strict Press

Met-Con WOD:

 

Complete the following:

  • 60 Air Squats
  • 60 KB Swings
  • 30 Wall Balls
  • 30 Hollow Rocks
  • 15 Pull Ups
  • 15 Renegade Rows

Every time you have to “take a break”, complete 1+ Clean and Jerk @ 75%

  • 1st “break” = 1 C&J
  • 2nd “break” = 2 C&J
  • 3rd “break” = 3 C&J 
  • and so forth

 

Day 69: Wednesday, Deadcember 13

iron them out

  • since it was a Snow day on Tuesday, we will Clean on Wednesday and Squats and Strict Press will happen on Thursday

PREPARATION:

2 rounds of:

  • 5 Pull Ups
  • 10 Push Ups
  • 15 Air Squats
  • 5 Hang DB Power Cleans

STRENGTH:

Using 90% of your Max:

  • 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:

Complete 10-9-8-7-6-5-4-3-2-1 reps of the following for time:

  • Power Cleans @ 115/65
  • Box Jumps

also – perform 10 Sit Ups between each round

 

Day 67: Monday, December 11

being weak

StrongFirst

PREPARATION:

  • 50 Jumping Jacks
  • 10 Toes to Bar (or Knees Up)
  • 10 Dips
  • 10 KB/DB Lilly Shrugs
  • 10 Pike Push Ups

STRENGTH:

Using 90% of your Max:

  • 1 set of 8 reps of Bench Press @ 50% 
  • 1 set of 8 reps of Pendlay Rows (heavier each round)
  • 1 set of 6 reps @ 60%
  • 1 set of 6 reps of Pendlay Rows
  • 1 set of 5 reps @ 85% 
  • 1 set of 5 Pendlay Rows
  • 1 set of 3 reps @ 90% 
  • 1 set of 3 Pendlay Rows
  • 1 set of 1 + reps @ 95% 
  • 1 set of 1 Pendlay Rows

Met-Con WOD:

https://journal.crossfit.com/article/cfj-crossfit-wod-171210

Perform 6 rounds of the following (workout will take 24:00) – the workout is from the Main Page of crossfit.com:

  • 30 seconds of Toes to Bars (or Knees Up)
  • REST 30 seconds 
  • 30 seconds of Dips (Rings, dip bars, bench)
  • REST 30 seconds
  • 30 seconds of Body-weight Deadlifts (or 55% of Max)
  • REST 30 seconds
  • 30 seconds of Handstand Push Ups (or Pike Push Ups)
  • REST 30 seconds