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"