Anthony & Danielle 141230

Part I: Warm-up

Part II: Single Leg

3 x 5 Single Leg Deadlifts R & L

3 x 7 Weighted Step-ups R & L

3 x 14 Weighted DB Lunges (by sides, rack or overhead)

In between Excercises :45 L-Sit

Part III: Conditioning

5 Rounds For Time

5 Burpees

10 KB Swings

15 Wall Balls

Ken 141229

Part I: Warm-up

2 Goblet Squats 10" Lowering

1 Goblet Squat with 20" Prying Knees Out

10 Cals A.D.

1 Turkish Get-Up R&L w/Moderate Weight

1 Bent Press Each Side w/Moderate Weight

10 Cals A.D.

1 Turkish Get-Up R&L w/Heavy Weight

1 Bent Press Each Side w/Heavy  Weight

Part I: Strict Press (20)

1 x 8 (40%) 55/25

1 x 6 (50%) 65/35

1 x 4 (60%) 80/40

1 x 3 (70%) 90/45

6 @ 70% 90/45

1 @ 90% 120/55

6 @ 73% 95/47

1 @ 93% 125/60

6 @ 75% 100/50

1 @ 95% 130/62

Part II: Pull-up Practice (10)

Part II: Conditioning

12 Min AMRAP

6 (Shuttlecone Back & Forth)
4 Russian Swings L (35)
4 Russian Swings R (35)
6 DL 135
4 Barf

Anthony & Danielle 141229

Part I: Warm-up

2 Goblet Squats 10" Lowering

1 Goblet Squat with 20" Prying Knees Out

10 Cals A.D.

1 Turkish Get-Up R&L w/Moderate Weight

1 Bent Press Each Side w/Moderate Weight

10 Cals A.D.

1 Turkish Get-Up R&L w/Heavy Weight

1 Bent Press Each Side w/Heavy  Weight

Part I: Strict Press

1 x 8 (40%) 55/25

1 x 6 (50%) 65/35

1 x 4 (60%) 80/40

1 x 3 (70%) 90/45

6 @ 70% 90/45

1 @ 90% 120/55

6 @ 73% 95/47

1 @ 93% 125/60

6 @ 75% 100/50

1 @ 95% 130/62

Part II: Conditioning

Every 5 Minutes for 15-20 Minutes Conditioning

Row 350/300m

6 Power Cleans 1155/25s

9 Deadlifts 115/65

Ryan & Tim 141228

Warmup:

20 jumping jacks

15 body squats

20 Calve Jumps Frwd & Bckwrd

14 Lunge Skips

Lunge Skips 40 yrds

Hip Mobility Walk Frwd & Bckwrd

10 Squat to Stand

5 Groiners

Standing Single Leg Side

12 Box Jumps (Varying in Height)

K-Star Hand on Foot & Ankle Bent

Part I:  10 Minutes Build to a Heavy Deadlift (Double)

12 Barbell Walking Lunges
6 Weighted Pull-ups

Part II 12 Min AMRAP

6 (Shuttlecone Back & Forth)
4 Russian Swings L (35)
4 Russian Swings R (35)
6 DL 185
4 Barf

Anthony & Danielle 141228

Part I: Back

1 x 10 (60%) 150

1 x 8 (70%) 175

1 x 8 (75%) 190

1 x 8 (80%) 200

10 Min AMRAP
3 Rep Challenging Manmaker
Rest 30 Sec
5 Dumbell Snatches R & L
Rest 30 Sec
10 Strokes Cal

Part II: Connectivity

4 x 5 Weighted Pull-ups/Chin-Ups

Part III Conditioning (10)

Tabatatatata

5 Rounds Each of:

A.D.

A.S

Burpees

Push-ups

*A round is A.D.-A.S.-Burpee-PU Rest 20"/10"

**Score is individual Average of 5 rounds for each movement

"What do you got?"

Ken 141227

Warm-up

20 jumping jacks

15 body squats

20 Calve Jumps Frwd & Bckwrd

14 Lunge Skips

Lunge Skips 40 yrds

Hip Mobility Walk Frwd & Bckwrd

10 Squat to Stand

5 Groiners

Standing Single Leg Side

12 Box Jumps (Varying in Height)

K-Star Hand on Foot & Ankle Bent

Part I: 12 Min 1 Power Clean + 1 Squat Clean

Part II: Connectivity

4 x 5 Weighted Ring Pull-ups

Part III Conditioning (10)

Tabatatatata

6 Rounds Each of:

A.D.

A.S

Burpees

Push-ups

Rest

*A round is A.D.-A.S.-Burpee-PU Rest 20"/10"

**Score is individual Average of 6 rounds for each movement

"What do you got?"

Anthony & Danielle 141223

Warm-up

Foam Roll

Part I: Connectivity

3 x 20" L-Sit

3 x 10" Handstand Hold

3 x 5 Single Leg KB Deadlift (17.5)/Barbell Deadlift (45) 

Part II Conditioning

Every 3 Minutes for 21 Minutes

20/15 Cals A.D.

Bring Waterrrrrr!!!

CrossFit Sunday Oly WOD

Part I:  OHS, Snatch Drop & Snatch Balance Individual Warm-up (10')

a.    This is an extension of warm-up that culminates in DROPPING with speed under the bar.  

Part II:  Nick Horton's Fab 5 Drill Group Warm-Up (10')

a.  We are working on positioning, taking the bar from the 

Floor -> Knee -> Hip -> Knee -> Finish

b.This drill emphasizes proper bar path between the knee and hip.

Part III:  Snatch Complex (10 - 15'):  

Hang Snatch Extension + Hang Snatch High Pull + Hang Snatch 

a. We are now working on transitioning.

Part IV:  7 Min Hang Snatch EMOM:  

a.  Have Fun and find a challenging weight.

Sunday WOD 141228

Part I: 10 Min AMRAP NFT

Extension of Warm-up (Partner Up)

3 Rep Challenging Manmaker

Rest 30 Sec

5 Dumbell Snatches R & L

Rest 30 Sec

10 Sec Freestanding Handstand Hold

Part II:  20 Min Team(3) Workout

3 x 2 Min AMRAPs

Partner 1:  Suicides (Length of Gym)

Partner 2:  Rests

Partner 3: G2O AMRAP (See Below)

At Minutes 2 & 4 Partners Rotate

At Minute 6 Everyone Rests 1 Minute

Process is Repeated 2x

Part III:   Stretch

BIG DOGS 

(Looking to Compete at Rx Level)

You're doing Manmakers w/ a challenging set of dumbells (35/25 Minimum) 

PACK 

(The Majority, Looking to Build Basic Strength)

You're doing Plate Burpees to Overhead 45/25

PUPS 

(Fresh out of On-Ramp, Looking to Build Foundational Movements)

You're doing Strict Burpees, w/ Perfect Push-ups Every Rep

SOLO  (Recovering From An Injury, Or Just Starting)

You're modifying burpees, and substituting A.D. for running if necessary.

12 Days of CrossFit (You Might Not Want to Look)

1.)  Mobility
2.) Bear Complex & Run
3.) Set-up
4.) Stage Photos (Wall, KB, etc...)
5.) WOD (Cap 40 Minutes)

Tim & Ryan (Note:  Stagger Starts by 3 - 5 Mins)

1 Rope Climb
2 Stone to Shoulder (L & R) (115lbs)  [Adj. Do Work]
3 Power Cleans (135lbs) [Platforms]
4 Farmer's Carries (70lbs) [Adj. CFS Wall]
5 Strict Pull-ups/Kipping
6 Tire Tuck Jump Throughs [Btwn. CFS Wall & Pull-ups] *
7 Tire Flips [Btwn. CFS Wall & Pull-ups] *
8 KBS  (53lbs)  [Platforms]
9 Sledgehammer Strikes (Left Or Right, Choose)  [Btwn. CFS Wall & Pull-ups]
10 Burpees Over the Barbell [Platforms]
11 Ring Dips
12 Barbell Lunges (135) [Btwn. CFS Wall & Pull-ups]


Anthony [Take Platform Closest to White Board]

1 Muscle-up (1 Attempt)
2 Thrusters (95)  [Platforms] *
3 Front Squats (95)  [Platforms] *
4 Hang Cleans (95)  [Platforms] *
5 Deadlifts (95)  [Platforms] *
6 Box Jumps OR Step-Ups  [Platforms]
7 AB Matt Sit-ups  [Adj. Whiteboard]
8 KBS (44)   [Platforms]
9 Wall Balls 20/14  [Adj. CFS Wall]
10 Walking Lunge with Dumbells (25)  [Adj. Whiteboard]
11 TTB
12 Burpees Over the Barbell  [Platforms]


Danielle

1 100m Row  [Adj. Whiteboard]
2 Stand Dips [Adj. Whiteboard]
3 Dumbbell Thrusters (25 lbs)  [Platforms]
4 Burpee No-Push-up & Step Ups (18″)  [Adj. Whiteboard]
5 Push-Press (55lbs)  [Platforms]
6 Pendlay Rows (55lbs)  [Platforms]
7 KBS (30lbs)  [Platforms]
8 Single-Arm DB Snatches (4 each arm) (25lbs)  [Platforms]
9 Windmills (Right OR Left, Choose)  [Platforms]
10 Walking Lunges with Dumbbells (25 lbs)  [Adj. Whiteboard]
11 Parallette Push-ups  [Adj. Whiteboard]
1200 A.D.  [Ring Zone]


Ken   

100m Row  [Adj. Whiteboard]
2 Strict Pull-ups (1 Red Band)
3 Dumbell Thrusters 25  [Platforms]
4 Burpees Over Barbell  [Platforms]
5 Clapping Push-ups  [Platforms]
6 Box Jumps   [Platforms]
7 Dual Ring Rows [Ring Zone]
8 KBS (44lbs)  [Platforms]
9 Wall Balls (20) [Ring Zone]
10 Walking Lunge with Dumbells (25lbs) [Adj. Whiteboard]
11 Deadlifts (135lbs)  [Platforms]
1200m A.D.  [Ring Zone]

Tim 141218

Warm-up

20 jumping jacks

15 body squats

20 Calve Jumps Frwd & Bckwrd

14 Lunge Skips

Lunge Skips 40 yrds

Hip Mobility Walk Frwd & Bckwrd

10 Squat to Stand

5 Groiners

Standing Single Leg Side

12 Box Jumps (Varying in Height)

K-Star Hand on Foot & Ankle Bent

Part I: Back Squat

1 x 10 (60%) 160

1 x 8 (65%) 172

1 x 6 (70%) 185

1 x 6 (80%) 210

1 x 6 (80%) 210

Part II: Connectivity

4 x 5 Weighted Ring Pull-ups

Part III Conditioning (10)

Tabatatatata

6 Sequential Rounds Each of:

A.D.

A.S

Burpees

Push-ups

*A round is A.D.-A.S.-Burpee-PU 20"/10"

**Score is individual Average of 6 rounds for each movement

"What do you got?"

Anthony & Danielle 141217

Warm-up

20 jumping jacks

15 body squats

20 Calve Jumps Frwd & Bckwrd

14 Lunge Skips

Lunge Skips 40 yrds

Hip Mobility Walk Frwd & Bckwrd

10 Squat to Stand

5 Groiners

Standing Single Leg Side

12 Box Jumps (Varying in Height)

K-Star Hand on Foot & Ankle Bent

Part I: Back/Box Squat

1 x 10 (60%) 150

1 x 8 (65%) 165

1 x 6 (70%) 175

1 x 6 (80%)

1 x 6 (80%) 200

/

5,5,5,5,5

Part II: Connectivity

4 x 5 Weighted Pull-ups

Part III Conditioning (10)

Min 1:  20" Russian Swings, 20" A.S., 20" Push-ups (Note ABMatt Situp)

Min 2: Rest

Repeat 4x

Anthony & Danielle 141216 (Post Muscle-up)

Part I: Clean Pull (5')

Part II: High Hang Squat Clean (5')

Part III: 2 Part Squat Clean: Pause at Knee for 2" + Hang Squat Clean (10')

Part IV: Oly Benchmark 3 RM Hang Squat clean (10')

Part V: Conditioning

“The Good Life”

3 RFT:

500m Row

12 Alt KB Power Cleans (53)/Burpees (Sorry)

21 Box Jumps, 24/20

Sunday Oly 141221

Don't be that guy/girl...

Part I:  Clean Pull (10')

a.    Emphasis on triple extension (HIPS, KNEES, & ANKLES).  

Part II:  High Hang Squat Clean (10 - 15')

a.  We are emphasizing the hang shrug to bottom position a.k.a RIPPING yourself under the bar.

Part III:  2 Part Squat Clean:  Pause at Knee for 2" + Hang Squat Clean (20')

a. With this complex we again want to emphasize the hang shrug to bottom position

b. We also want to practice "hitting the bounce" to take advantage of the stretching and shortening cycle of the hamstring to LAUNCH out of the bottom position.

Sunday WOD 141216

Part I: Gymnastics Warmup

Specific Drills For Perfect Pull-ups

*Hollow-Snap/Arch Snap Drills w/PVC

*Spotting the Bar Drill w/PVC

*Hip Extension Drills

Part II:   Warm-up to Thruster Weight or Practice Technique w/ Coach (10 Mins)

Part III:  20 Min Partner AMRAP

BIG DOGS 

(Looking to Compete in the Next Team Series)

20 Thrusters 135/95

20 Barf (Lateral Burpees Depending on Class Size)

20 C2B Pull-ups

PACK 

(The Majority, Scale Up According To Strengths and Dial Down to Perfect Weaknesses)

Scale Thrusters by Any Weight 115/75, 95/65, 75/55  

(May Scale to Dumbells)

Barf remain Barf

Scale C2B to Kipping Pull-ups

PUPS 

(Fresh out of On-Ramp, Looking to Refine Technique)

20 Dumbell Thrusters (Any Weight)

20 Burpees to a Plate

20 Ring Rows

SOLO  (Recoving From An Injury, Or Just Starting)

20 Minute EMOM

Min 1:  5 - 7 Barbell or DB Thrusters

Min 2:  5 - 7 BARF

Min 3:  3 - 5 Strict Pull-ups OR Dual Ring Rows

Min 4: Rest

Ryan & Janel

Warm-Up (7)

2 rounds
1/4 Mile A.D.
20 Mtn. Climbers 
10 Overhead Squat
5 Inch Worm Push Up

7 Min Strict Pull-up (1RB) EMOM 

Part I: Connectivity

9 Min EMOM

Min 1: 5 Strict Stand Dips 

Min 2: 30 Sec Hollow Rock Hold

Min 3: Rest

Part III: Conditioning (20)

4 x 3 Min AMRAPs

3 Burpees to Bar

6 Front Squats 95/30

9 Kettlebell Swings 

1 Min Rest

Ryan & Janel

12 Days of Christmas

100m Row

2 Strict Pull-ups

3 Dumbell Thrusters 35/15

4 Burpees

5 Push-ups

6 Box Jumps OR Step-Ups

7 Ring Rows

8 KBS @ 53/30 - 25

9 Wall Balls 20/14

10 Walking Lunge with Dumbells

11 ABMatt Sit-ups or Knee - Ups

1200m A.D.

Tim

Warm-Up

Row 300m

Mobility Tree

1 Round Cindy 

Part I: Connectivity

1 J-Hook Climb

10 Pull-ups Off Rope

1 Legless Rope Climb

1 Legless Double Rope Climb

Part II: Strength

Back Squat 10 x 150, 8 x 160, 8 x 175, 8 x 185

Part III: "Midline Massacre"  (20 Min Cap)

For Time:

30 Front Rack Lunges 95

10 BARF

20 Front Rack Walking Lunges 115

10 BARF

10 Front Rack Walking Lunges 135

10 BARF

Anthony & Danielle 141212

Warm-Up
2 rounds
1/4 Mile A.D.
20 Mtn. Climbers
10 Overhead Squat
5 Inch Worm Push Up

Bar Muscle-up
Hollow Snap
Arch Snap
1. Spot the Bar
2. Squeeze the Glutes
3. Shoulders over the Bar

Part I: Connectivity4 x 5 Sets Weighted Pull-ups

Part II: OHS/Snatch Technique (15)
Barbell/Dumbell

Part III: "Midline Massacre" (20 Min Cap)
For Time:
30 Front Rack Lunges 95/35
25 TTB (10 BARF)
20 Front Rack Walking Lunges 115/45
15 TTB (10 BARF)
10 Front Rack Walking Lunges 135/55
5 TTB/ (10 BARF)

Anthony & Danielle 141211

Warm-Up

Part I: Connectivity

30" Handstand Weight Shift To Freestanding Handstand

10 DUs w/back to wall

3 x 3 Turkish Get-Ups

Part II: Clean Grip Bench Press  (15)

10 x 115 

8 x 125, 135, 145 

Archer Push-ups

3 x 10 Ring Push-ups

Part III: Conditioning  (20 Min Cap)

For Time:

25 Cals [1.5]

5 Thrusters (25) [.5]

20 Cals [1.5]

10 Thrusters [.75]

15 Cals [1]

15 Thrusters [1.5]

10 Cals [1]

20 Thrusters [2.5]

5 Cals [0.5]

25 Thrusters [2]

Anthony 141210 Then Tim 141210

Warm-Up

 

Part I: Connectivity

30" Handstand Weight Shift x3

2 Freestanding Handstands

Part II: Squat Clean x2   (15)

Part III: Conditioning 

15 Min Cap

6 Rounds

5 Kipping C2B

7 Burpees

21 DUs

 

Rest 1:1

 

 

Warm-Up

 

Part I: Connectivity (10)

 3 x 3 Pistols R & L

Part II: Deadlift (15)

10 @ 165; 8 @190; 6 @ 205; 4 @ 220

Part III: Conditioning (20)

5 x 3 Min AMRAPs

 

1 Strict C2B or L-Sit Pull-Up

3 Front Squats 95

9 Kettlebell Swings 

1 Min Rest

 

Anthony & Danielle

Warm-Up

Part I: Connectivity

 3 x 7 Strict Toes 2 Ring

Part II: Strength

Back Squat 10 x 150, 8 x 160, 8 x 175, 8 x 185

/

Row 200m @ 8 (in as few strokes as possible)

20 dumbbell power snatch #15-20 

Row 200m @ 8

15 dumbbell power snatch #15-20

Row 200m @ 8

10 dumbbell power snatch #15-20

Part III: Conditioning 

9 Min AMRAP

Even:  Plank Hold

Odd:  Wall Balls

Tim 141207

Warm-Up

Part I: Connectivity

Part II: Strength

20 Min Build to Heavy:

1 Clean + 1 Lunge L&R + 2 FS

In Between Sets:

7 Wide Grip Row

Part III: Conditioning 

25 Cals A.D./5 Barbell Thrusters 55/1 Rope Climb

20 Cals A.D./10 Barbell Thrusters 55 /1 Rope Climb

...5 Cals A.D./25 Barbell Thrusters 55/1 Rope Climb

 

Stretch