Ryan & Janel 140926

Part I: Mobility
Foam Roll

Part II: Mobility
Invictus Front Squat + Jerk

Part II: Conditioning

50 DUs (100 SUs)

30 Wall Balls

10 Pull-ups

1000m Run (3 Laps)

Anthony 140926

Part I: Mobility
Foam Roll

Part II: Conditioning

Oops this is miserable

7 Rounds

Against a 2 Minute Clock

4 TTB
6 Push-ups
8 Air Squats

4 TTB

6 Push-ups

8 Air Squats

Row Calories

Rest 2 Minutes

Alt.

4 Push-ups

5 Ring Rows

6 Air Squats

4 Push-ups

5 Ring Rows

6 Air Squats

Row Calories

Ken 140925

Warm-up/Mobility

Foam Roll

5 Mins High Hang Clean + Hang Clean + Full Clean 

Part I: Conditioning

Complete as Many Rounds as Possible of the Ascending Ladder in 10 Minutes of:

Ascending Ladder

1 Deadlift 105

1 Hang Power Clean

1 Front Squat

1 Push Press

Must Perform 5 Pull-ups in Between Sets

Part II: Conditioning
For Time:

1 x 10 Cals A.D.

2 x 200m Run

3 x 300m Row

Rest 1:1

Fit Camp 140924

Part I:  Technique

Shouldering Stones, Sandbags, Wall Balls & Other Odd Objects

Part II: Sand Storm

With a Partner

Choose Either a 75/50# Sandbag OR 30/20# Wall Ball

You - Go - I - Go Format

Partner 1 Completes Entire Movement Then Partner 2 Completes Same Movement

Continue In This Fashion Until All Movements Have Been Completed...

Goal is to Work Very Intensely in Short Spurts

Run 1 Lap w/ Sandbag/Wall Ball 

25 burpees AFAP 

-

Run 1 Lap w/o Sandbag/Wall Ball

30 Sandbag Squats or 30 Wall Ball Squat Thrusts

Run 1 Lap w/o Sandbag/Wall Ball

25 burpees AFAP

Run 1 Lap w/ Sandbag/Wall Ball

Approx. 1/2 Hour Workout

Time Cap 35:00 Min

Recommended Scale:  All Running to the Fence & Back.

Burpees to 15 if Necessary

Part II: Stretch

Ryan & Janel 140924

Warm-Up

Foam Roll

Part I - Strength

5 Sets of:

5 Back Squat @30X1 

In Between Sets

8 L & R Single Arm DB Row @2020
Rest 60 Seconds Between Efforts

Part II: Conditioning

Complete as Many Rounds as Possible of the Ascending Ladder in 14 Minutes of:

Ascending Ladder

1 Deadlift

1 Hang Power Clean

1 Front Squat

1 Push Press

Must Perform 5 Burpees in Between Sets

Anthony & Danielle 140924

Part I: Mobility
Foam Roll

Part II: Strength

6-5-4-3-2-1 reps:

Dead Lifts 185/95

Bench Press 165/Deficit Pushups

HSPU/Strict Press 60

Part III: Conditioning
For Time:

1 x 10 Cals A.D.

2 x 200m Run

3 x 300m Row

Rest 1:1

Anthony & Danielle 140923

Part I: Mobility
Peanut Mobility (Calve, T-Spine, Triceps)

Wrist Work

Singles/Dus & Bar Work

Part II: Skill

Every 90 Seconds For 15 Minutes (Building)

High Hang Clean + Power Clean + Hang Clean

Starting: 75/35

Part III: Strength

4 x 5 Front Squat @ 41X1

Target 165/65

Part IV: Conditioning
3 Rounds for Time:

25 Wall Ball Shots 20/12

10 Pull-Ups

Anthony & Danielle 140922

Part I: Mobility

Part II: A.D.
10 Minute Bike Ride: 

Steady State (17.0 - 18.0)

20 Secs Max Effort On 40 Seconds Off

Part III: Complete As Many Rounds As Possible in 12 Minutes
3 Strict C2B

6 Strict Ring Dips @ 1112

9 Air Squats

 

2 Strict Pull-ups

4  Stand Dips @ 1112

6 Front Rack Reverse Lunges (45)

Part IV: Supplementary Work
3 Sets of

 

Bent - Over Barbell Row 6 - 8 @ 2111
6 - 8 Strict Knee - Ups

Ken 140922

Unbroken Warm-up

A.D. 90 Sec

PVC OHS

PVC Lunge

Spiderman

Hollow Rock

Push-ups

 

Part I:  Skills Practice

Kipping Pull-Ups

Jump Rope

 

Part II: Conditioning

21

Row

Wall Balls

Rest 3

 

15

Row

Wall Balls

Rest 2

 

9

Row

Wall Balls

Fit Camp 140917

Part I: Conditioning

1/2 Tabata Row

2 Minutes Max Rope Climbs/Pull-Ups/Dual Ring Rows

Rest 2 Minutes

1/2 Tabata Air Dyne

2 Minutes Farmer's Carry/Weighted Step-ups

Rest 2 Minutes

1/2 Tabata DU/Jump Rope

2 Minutes Push-ups

Rest 2 Minutes

1/2  Tabata Shuttle Sprints

2 Minutes Atlas Stone to Shoulder/Tire Flips/Burpees to Bar

Rest 2 Min

Tim 140917

Part I:  Front Squat
Every 2 minutes, for 12 minutes (6 sets):

Front Squat

Set 1 – 2 reps @ 65%

Set 2 – 2 reps @ 70%

Set 3 – 2 reps @ 75%

Set 4 – 1 rep @ 80%

Set 5 – 1 rep @ 85%

Set 6 – 1 rep @ 90%

Part II: Clean Pull Technique

Part III: 10 Min Clock
Build to a Heavy Squat Clean

Part IV: Don't Quite

15 Minute AMRAP

5 Hang Cleans  (115)

10 KB Swings (53)

5 Barf Burpees

Anthony & Danielle 140917

Unbroken Warm-up

Lax Ball/KB Traps

KB Inner Thighs

Part I:  Bench Press

8 x 4 @ 165 - 170

Over Head Party EMOM

STRICT PRESS x 2 reps — Start with 30, Add 5# Each Minute

When you cannot complete the strict presses move on to push press x 2 reps.

When you cannot complete the push presses move on to push jerk x 2 reps.

When you cannot complete the push jerks move on to split jerks x 2 reps.

Part II: Conditioning

Every 5 Minutes, for 20 minutes

Run 400m

8 Strict Handstand Push-ups/

12 Pull-Ups

Run 1 Lap

10 KB-Swings
6 Pull-Ups

Anthony & Danielle 140915

Warm-up
Delts
Both Quads Quads/Inner Thigh
Isolated Quads - Inside/Quad/Outside
Lacrosse Ball Under Glutes

 Part I: Strength For max reps/time: 4 Minutes of Legless Rope Climbs (15′)

For max reps:
60 seconds of Strict Pull-Ups
Rest 60 seconds
30 seconds of Strict Pull-Ups
Rest 30 seconds
30 seconds of Strict Pull-Ups
Rest 30 seconds
 3 Minutes to establish max DUs

2 Minutes to establish max effort L-Sit Hold/Knee-Up
Plank

Part II: Hard Day

Row 2000 M
20 Burpees Over The Rower
20 Thrusters 95
20 Walking Lunges 95

Row 1500 M
25 Thrusters 45
25 Hang Cleans 45
25 Lunges

Ken 140915

Unbroken Warm-up

Delts

Both Quads Quads/Inner Thigh

Isolated Quads - Inside/Quad/Outside

Lacrosse Ball Under Glutes

 

Part I:  Front Squat

10 Min To Build To a Heavy 5 RM

Part II: Conditioning

12 Min EMOM:

Minute 1:  Row 7 (Cals)

Minute 2:  7 Wall Balls

Minute 3: Rest

 

Repeat Cycle for 12 Mins, Add 1 Rep Each Cycle

Ryan & Janel

Unbroken Warm-up

Delts

Both Quads Quads/Inner Thigh

Isolated Quads - Inside/Quad/Outside

Lacrosse Ball Under Glutes

Part I:  Back Squat

Every 2 minutes, for 20 minutes (10 sets):

Set 1 – 5 reps @ 65%  165/65

Set 2 – 3 reps @ 75% 190/75

Set 3 – 1 reps @ 85% 215/85

Set 4 – 5 rep @ 75% 190/75

Set 5 – 3 rep @ 85% 215/85

Set 6 – 1 rep @ 90% 225/90

Set 7 – 1 rep @ 95% 240/95

Set 8 – 1 rep @ 100% 240/95

Set 9 – 1 rep @ 100% 240/95

Set 10 – MAX UNBROKEN REPS @ 90%

Part II: Comp Day

2 Min Shuttle Burpee Relay

Rest 1 Min

4 Rounds For Time:

15 DUs/30 DUs 

10 Swings 53/35

10 Box Jumps

Rest 30"

Anthony & Danielle 140912

Part I: Conditioning

For Time
75 Sandbag

Run 1 Lap w/ Object

25 burpees AFAP/Deadlift (95)

-

Run 1 Lap

30 Sandbag Squats
&
Squat Clean and Toss (30)/

25 Power Snatches (45)

Run 1 Lap

25 burpees AFAP/Deadlift 95

Run 1 Lap w/ Object

1:00 Minute Max Rest Between Movements

Ryan & Janel 140912

Extended Warm-Up

Every 2 minutes, for 12 minutes (6 sets):

Front Squat

Set 1 – 2 reps @ 65%  135/40

Set 2 – 2 reps @ 70% 145/45

Set 3 – 2 reps @ 75% 155/50

Set 4 – 1 rep @ 80% 165/55

Set 5 – 1 rep @ 85% 175/55

Set 6 – 1 rep @ 90% 185/60

Part I - Strength

9 Every 90" On the 90"
1 Front Squat 185/60

Part II: Conditioning

For Time

30/15 Push-Ups

Run 1 Lap

30 KBS (American)

Run 1 Lap

30/15 Push-ups

Run 1 Lap

30 Heavy Russian Swings

30 Burpees

Run 1 Lap

Sunday CFS OLY 140914

Extended Warm-Up

Every 2 minutes, for 12 minutes (6 sets):

Front Squat

Set 1 – 2 reps @ 65%

Set 2 – 2 reps @ 70%

Set 3 – 2 reps @ 75%

Set 4 – 1 rep @ 80%

Set 5 – 1 rep @ 85%

Set 6 – 1 rep @ 90%

I know we front squatted on Saturday but this is truly just a warm-up.  

I borrowed it from Invictus.  

I felt fired up and little to no fatigue afterwards.  

Athletes goal is to take a deep breath, hold it in, and not cave in at our end range of motion.

Part I (Approximately 12 Minutes)

4 x 2 Double Pause Front Squats,

Building in Weight, Doesn't Necessarily Have to Be Heavy

Bar is squat cleaned off the ground.

After cleaning the bar off the ground the athlete will perform 2 consecutive pause front squats

Pause 3 seconds in the hole and 3 seconds halfway up.

I really like this one.  

It teaches athletes two things.  

#1 to stay tight in the receiving position.  

2# to be cognizant of their posture as they continue the lift/stand up.  

I'm hoping to eliminate those rounded spines.

Part II (Approximately 15 Minutes)

Build to a challenging squat clean.

Intermediate:  Build to a challenge squat clean.

Vets:  Start at 60% every 90 seconds add 5% if successfully completed last lift.

This gives vets two attempts at a PR.

I want to have an open gym feel at the end of class.

Tim 140911

Part I:  
Perform Strict C2B Every15"O15" For As Long As Possible


Part II: Sand Storm

With 75 Sandbag
1:00 Minute Max Rest Between Movements

Run 1 Lap w/ Sandbag 

25 burpees AFAP 

-

Run 1 Lap

30 Sandbag Squats
&
**Mystery Obstacle**

Run 1 Lap

25 burpees AFAP

Run 1 Lap w/ Sandbag

Anthony & Danielle 140911

Part I: Pull-Up Technique/Shoulder M.O.B.

Anthony: Bar Muscle-up

3 Rounds

Max C2B/Pull-ups

25/30 DUs

Rest 1 Minute

Part II: Conditioning

Every 5 minutes, for 20 minutes:

Row 500/400 Meters
10 Strict Handstand Push-Ups/Strict Press (50)
10 Ring Dips/5 Stand Dips

Ken 140911

Part I:  Baseline Evaluation

3 Rounds

5 Pull-ups

10 Push-up[s

250 M Row

Part II: Conditioning

12 Minute EMOM

Minute 1:  5 Burpees

Minute 2: 10 Step-ups

Minute 3: #1 Sprint

1 Min Rest Halfway Through

Fit Camp 140910

Spartan Super, Vernon, NJ Saturday, September 6th, 2014

Part I: 10 Minute Strength EMOM

Odd Minutes:  6, 8, or 10 KB Front Rack Lateral Up & Overs

Even Minutes:  6, 8 or 10 KB Thrusters

Part II: Spartan Conditioning

3 Rounds:

30" Max Effort A.D. (Cals)

 30" Rest

1 Min Row Max (Cals)

100m Sandbag Sprint 75/50

100m Sandbag Carry

Rest 3 Min

Tim 140909

Two weeks Tim

Part I: Back Squat

5 reps @ 65% (145)

2 – 3 reps @ (170)

3 – 1 rep @ (190)

4 – 5 reps @ (170)

3 reps @ (190)

1 rep @ (215)

1 rep @ (225)

MAX UNBROKEN REPS @ 200

Part II: Conditioning

5 Rounds Against a 3 Minute Running Clock

1 Lap, 15 Wall Balls

Anthony & Danielle 140909

Part I: Bench Press

Anthony

5 reps @ 65% (120)

3 reps @ 75% (140)

1 rep @ 85% (155)

5 reps @ 75% (140)

3 reps @ 85% (160)

1 rep @ 95% (175)

1 rep @ 100% (185)

 1 rep @ My Choice

1 Rep @ My Choice

*In Between Sets 10 DUs

Danielle:

 Find a Dumbell Upright Bench 5 Rep Max, Then Perform 3 More Sets.

Part II: Conditioning

15 Min AMRAP

Buy-In 3 Laps

Progressive Farmer's Carry (70&53, 35&35)* 

2 Goblet Squats

3 KB Swings

Add 1,2,3 Reps Respectively Every Round

3 Burpee penalty every time you put down KBs

Part III: Stretch

Anthony 140908

Part I: Technique

Build in Volume:  Unbroken Double Under

Atlas Stone

Part II: Conditioning

Every Minute On The Minute For 18

Minute 1:  7 Wall Balls @ 30

Minute 2:  10 Step-Ups (35s)

Minute 3:  Jog #2 and Back

Part III: Stretch

Sunday CrossFit WOD 140907

Part I: Kettlebell Hell

15 Min AMRAP

Buy-In 3 Laps

1 Farmer's Carry (From Wall to Whiteboard)* 

2 Goblet Squats

3 KB Swings

Add 1,2,3 Reps Respectively Every Round

I.e. The 2nd Round the Athlete Must Do:

2 Farmer's Carries*

4 Goblet Squats

9 KB Swings

3rd Round:

4 Farmer's Carries*

6 Goblet Squats 

12 KB Swings

etc...

No running with KBs

Athletes must place the KBs (with good form) on the floor after each carry.  

Athletes may NOT turn-around holding KBs in latter rounds.  

Every-time the KBs are placed on the floor the Athlete must perform 1 burpee. 

Athletes will go in two heats if necessary.  

The athletes not working can keep track of reps.

If there is a shortage of kettlebell's athletes can choose two different weights.  

Between Farmer's Carries they will alternate hands with the heavier/lighter weight.

They will use either the heavier/lighter one for swings.

Part II: Plank

40" Plank/Rest 20"

40" Side Plank R/Rest 20"

40" Prone/Rest 20"

40" Side Plank L/Rest 20"