Saturday November 1st 2014

Warm up/Skill: Burgener warm up (5-7min)

Strength: Power snatch work and kipping pull ups (25-30min, 12-15min on each)

WOD: CrossFit “Hope”
3 rounds of:
Burpees
75lb power snatch
Box jump/steps – 24in for men and women
75lb thruster
Chest to Bar pull ups/ring rows

“Hope” has the same format as Fight Gone Bad. In this workout, you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep. (18min)

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Friday October 31st (Happy Halloween!)

WU:
Part 1
5 minutes of…
– 20 Jumping Jacks
– 15 Air Squats
– 5 Push-ups
Part 2
3 minutes of…
– 10 Forward Arm Circles
– 10 Reverse Arm Circles
– 10 Calf Raises
– 10 Hip Rotations (Right)
– 10 Hip Rotations (Left)

NO SKILL PHASE: use the strength and wod to work on squat mechanics/jump rope/push-up technique

Strength: 10 minutes of Front Squat (Pause Squats > 1/2 Range > Full Range) Here is how it works: Squat down to lowest position and hold for 5 seconds, squat back up only to 1/2 half way then go back down again and pause only 2 seconds at bottom then squat back up to full extension, they will squat back up with full extension. They will perform 3 reps then rest. Repeat for 10 minutes.

Rep Order (5 second pause squat, 1/2 hip extension, 2 second pause squat, full hip extension) = 1 rep

WOD:
For time…
300 Jump Rope
10 Push-ups
15 Leg Lifts
250 Jump Rope
15 Push-ups
20 Leg Lifts
200 Jump Rope
20 Push-ups
25 Leg Lifts
150 Jump Rope
25 Push-ups
30 Leg Lifts
100 Jump Rope
30 Push-ups
35 Leg Lifts

(RX as needed. Starting RX options: 150 Jump rope, decrease by 50 at a time)
(100 Jump Rope, decrease by 25 at a time) (75 jump rope, decrease by 10 at a time) And so on if the person may need it.

M – 75, 95, 115
W – 15, 35, 55

Thursday October 30th 2014

WU/Skill –
Tabata – Wall Balls x 4 sets
Lunges with Barbell(rest on traps) x4 – M (65/75/95) F(training bar/35/55)
Toes to Bar or Knee ups x 4

12 min

Strength –

Power Clean – Push Press – W- start with bar M – start with 65

10 min total – add weight as needed

WOD –

Partner – have them partner with someone that can lift same weight in Dead Lift and Over Head Lunges

20 pull -ups
partner does Dead lifts until they reach 20 pull ups, then switch. Do this back and forth for 5 min. DL M( 95,135,155 ) W(55,65,95)
1 min rest
20 Box jumps – Over head Lunges(same directions as above) – 5min M(65,75) W(35,55)
1 min rest
20 Burpees – Kettle Bell Swings(same directions as above) – 5min M(44,53,70) W(25,35,44)

17 min total.

Tuesday October 28th 2014

Tuesday –

WU/SKILL – HSPU, HRPU, and Squats (15 minutes) 5 reps

Strength – Snatch Deadlifts (to the lift off position) 12 minutes sets of 5 rest as needed between sets

WOD –

With a continuously running clock complete 5 back squats every minute.
From 0:00-5:00 use 75 lb. – W – 35
From 5:00-10:00 use 95 lb. W – 55
From 10:00-15:00 use 115 lb. W – 75
Continue adding 20 lb. every 5 minutes for as long as you are able.

Monday October 27th 2014

Monday –

WU/SKILL : 30/30 (30 secs on 30 secs off) Hang Clean, sit ups, box jumps and planks

Strength – Front squat reps of 10 (no set amount of sets we are going for 12 minutes rest as needed between sets)

WOD – 21, 15, 9 with 15 double unders in I between each number
Floor Press, Sit ups, and deadlift

M – 95, 115, 135
W – 35, 55, 75

Saturday October 25th 2014

Saturday :
Skill/WU: Partners…
-400m jog (1 set)
-10 Rage Ball Tosses/person (2 sets)
-10 Sit-ups (hold one anothers feet) (2sets)
-10 Muscle Snatches (2 sets)
-10 Overhead Squats (2 sets)

Strength: 4 Rounds of… 60 seconds each exercise including the rest
-KB Deadlifts
-Farmers Hold (Same weight as Deadlifts)
-Isometric Hang on Pull-up bar)
-Rest
KB Men:35,53,70
KB Women:20,25,30

WOD: 15 minute AMRAP
10 Muscle Snatches
100 Jump Rope
5 Box Jumps
200m Run

Men: 65,85
Women:15, 35, 55