Archive for the ‘CrossFit’ Category

7/24/14

Thursday, July 24th, 2014

Main – CrossFit

Thursday Front Squat 2×10 @ 75%

Front Squat (Thursday Front Squat 2×10 @ 75%)

Warm these up a bit so that you are ready- suggested is 6 x40% and 4×50% and 4×60%

If you had to split your sets up in less than 2×10 last week then go back to that weight (70%) and try for 2 sets of 10

Metcon (AMRAP – Rounds and Reps)

15 min Amrap
7 Toes to Bar
4 Thrusters (135/95)
7 fun jumps

7/22/14

Tuesday, July 22nd, 2014

Main – CrossFit

Shoulder Press

Set 1: Same weight as fri 8 reps
Set 2: 90% of Set 1, 8 reps

Deadlift

Set 1: Same weight as fri 5-8 reps
Set 2: 90% of Set 1, 5-8 reps

Split Jerk (emom 10 – 2 reps- 75-80% of max)

from rack

Metcon (AMRAP – Reps)

5 Rounds
1 min Max Calorie Row
1 min Max Double Unders
1 min Max KB Swing(1.5/1)
1 min Rest
in notes put breakdown of reps

7/21/14

Monday, July 21st, 2014

Main – CrossFit

Week 3
Monday Back Squat 75%x2 80%x2 85%x2 90%x2 95%x2 80%x4 75%x6

Back Squat (Week 3 Monday Back Squat 75%x2 80%x2 85%x2 90%x2 9)

post on highest set in measure and rest in comment box

Power Snatch (emom 6 min. 2 reps try for around 75-80% of max)

Metcon (AMRAP – Reps)

amrap du’s in 3 mins (-:

Metcon (Time)

4 Rounds:
16 Alt DB Snatch (45/25)
8 CTB pullups or 4 muscle ups

sunday make up day

Sunday, July 20th, 2014


Main – CrossFit

Metcon (Time)

make up day- you choose and post

07/19/14 Heavy thrusters

Saturday, July 19th, 2014


Main – CrossFit

Curt’s WOD

Metcon (Time)

3 total rounds

1st round
30 thrusters #95
30 situps
200 meter row

2nd round
20 thrusters #115
40 situps
400 meter row

3rd round
10 thrusters #135
50 situps
600 meter row

7/18/14

Friday, July 18th, 2014

Main – CrossFit

Shoulder Press

Set 1: +2-5# from Day Two, 5-8 reps
Set 2: 90% of Set 1, 5-8 reps

Deadlift

Set 1: +5# from Day Two, 8 reps
Set 2: 90% of Set 1, 8 reps

Metcon (Time)

Run 200m
40 pushups w/feet elevated to 20″ box
40 KB snatches–1.0 pood/.75 pood
40 Double unders
Run 400 m
30 pushups (same as above)
30 KB snatches
30 Double unders
Run one big lap (700 m)
20 pushups
20 KB snatches
20 Double unders
Don’t let your mid-section sag on the pushups! Switch hands as needed on KB snatches, keep moving. Double under exchange rate today: 4 singles to one double.

7/17/14

Thursday, July 17th, 2014

Main – CrossFit

Thursday Back Squat 2×10 @70%

Back Squat (Thursday Back Squat 2×10 @70%)

Metcon (Time)

5 rounds

5 cleans+hang clean complex
10 sandbag step ups
100 meter run w/sandbag

7/16/14

Wednesday, July 16th, 2014

Main – CrossFit

Overhead Squat (3×5 work up but be stable and solid- for technique)

Pistols (practice – can be to box or ball)

Metcon (Time)

Three rounds for time of:

20 Kettlebell Swings (24/16 kg)
10 Single Arm Kettlebell Press (24/16 kg – 5 each arm)
40′ crab walk – cone to cone forward and backward

7/15/14

Tuesday, July 15th, 2014

Main – CrossFit

Deadlift

Set 1: +5# from Day Two, 8reps
Set 2: 90% of Set 1, 8 reps

Shoulder Press

Set 1: +5# from Day Two, 5-8 reps
Set 2: 90% of Set 1, 5-8 reps

power clean + clean (emom for 6 mins- pick about 70-75% of max)

power clean + full clean- you may drop bar between reps

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 20 minutes of:
20 Pull-Ups
40 Calories of Rowing
60 Double-Unders

7/14/14 REPEAT WOD

Monday, July 14th, 2014

Main – CrossFit

Week 2
Monday Front Squat 75%x2 80%x2 85%x2 90%x2 80%x4 75%x6

Front Squat (Front Squat 75%x2 80%x2 85%x2 90%x2 )

post highest set in measure and rest in comment box

Metcon (No Measure)

3x sled pulls (length of the rope = 1x) body weight

Metcon (Time)

You can view your old times on our main site. 25 burpees if you do not beat your old time.

5 rounds

10 wall balls (20,14)
10 burpees
50? bear crawl