Category Archives: Uncategorized

Thursday December 4th 2014

WU1: 5 minutes of Jump Rope
WU2: “Bar Only” 3 rounds of – 10 Good Mornings/10 Back Squats/10 Deadlifts
Strength: 7×7 Deadlift
WOD: “Jump and Row”
Only double unders and sprint rowing is involved in this WOD.
There are two groups:
– One person will be rowing 350m and the rest of the group will be doing double unders/singles for the duration it takes for the person to complete 350m.
– For example, if there are two groups of 4 people they will set up the rower on one side of the room, and the other 4 will set up 2nd rower on the other side. The other 3 people that are not rowing are jumping rope. They rotate until 30 minutes are up. So this means they will be jumping rope for a while until it is their turn.
– This is a sprint so the athlete should give their best effort during their row

Wednesday December 3rd 2014

WU: 3 Rounds of: 50 Jump Rope (Singles) 10 Wall Balls
Skill: Split Jerk (from the rack) (15 minutes)
** Emphasize to take frequent rests. IF they fatigue too fast their form will decrease.
** “Push yourself underneath the bar” “Shrug the weight up”
M – 95/115
W – 35/65
WU sets: 10/8 reps Light Front Squat
Working sets: 5/4/3/2/1 Heavy Front Squat
** HEAVY – emphasize to try and hit the rep max weight for each set
20 Wall Balls (Players Choice ~ they pick the weight)
10 Burpees
10 Pull-ups
10 Swings (M – 53,70 W – 20, 30)
20 Leg Lifts

Tuesday December 2nd 2014

WU: Dynamic Cycle – (Down and back once for each exercise) (cycle 3 times)
1) High Knee March
2) Butt Kicks
3) High Knee Jog
4) Power Skip

WU2: 3 minute cycle of… 5 military push-ups/5 squat jumps/5 pass-through
(1/2 ROM on squat jump and height jump only 3 to 5 inches off floor)

Skill: Clean (10 Minutes)
M – 95, 115, 135
W – 35, 55, 65
** Emphasize to take frequent rests. IF they fatigue too fast their form will decrease.
** “Brush the bar” “Make like a scarecrow” “Shrug” “Drop Under”

Strength: Floor Press 15/12/10//failure (10 minutes approx)
Have them pick a weight that is a struggle on the first 3 sets. The last set (4th) is performed until failure so they must have a spotter. They can use the bar or a lighter weight for this.

(5 minute rest – mobility stretching/water break) They will need this since their chest should be fried.

WOD: “Elizabeth”
Ring Dips
(The regulation weight for this is 135lbs for the clean)
M – 95/135
W- 55/85

Saturday November 29th 2014

Saturday, 11-29:
Warm up:
5 rounds with PVC of:
5 Pass thru
5 Good mornings
5 squats
10 min

Strength: push press – 5 x 5
15 min

WOD: CrossFit Open WOD 14.1:
10 min AMRAP of:
30 double unders
15 power snatches – 40yrs of age and below – 75lbs/55lbs, 40yrs of age and above 65lbs/45lbs

Black Friday November 28th 2014

Warm up:
30 squats in 60 sec, 60 second rest for 10 minutes. For every squat missed, it’s 2 burpees. Make sure athletes get to fill depth on squats, even squat to a ball.

Strength: front squat – work to a heavy 5 reps

WOD: 15 min AMRAP of:
15 body weight deadlifts
15 burpee box jump overs – 24″/20″

Burpee box jump over = drop down to a burpee, jump on a box jump instead of jump and clap, and go to the other side of the box for 1 rep.

Wednesday November 26th 2014

Warm up:
2012 CrossFit Open WOD:
7 minutes of: burpees

Strength: REST DAY

WOD: Filthy Fifty
For time:
50 box jumps – 24″/20″
50 jumping pull ups
50 kettle bell swings – 36lbs for men and women
50 walking lunges
50 knees to elbows
50 push press – 45lbs for men and women
50 back extensions
50 wall ball shots
50 burpees
50 double unders

Tuesday November 25th 2014

Warm up:
Dynamic stretches

Strength: overhead squat – 5 x 5
Have athletes continuously stretch even during their working sets.

Mobility: front rack mobility
-Place bar on traps and push elbows up as high as possible, hold 2min.
-Wrist stretch, kneeling down, place your hands outside of your legs with palms facing forward. Hold 2 min.

WOD: CrossFit Open WOD 14.5
21-18-15-12-9-6-3 reps of:
Thrusters – 40yrs of age and below – 95lbs/65lbs, 40yrs of age and above 65lbs/45lbs

Saturday November 22nd 2014

WU/SKILL – Tabata – 12min

Push ups – 4 sets
DU’s or singles(Continues if singles)
Goblet Squat M- 30,44,53 F- 15,20,30

Strength – Front Squats 5,4,3,2,1
15 min Back Squat 5,4,3,2,1

WOD – Partner – 15 min AMRAP

20 pull ups (10 each)
20 SDHP (10 each)
20 Box Jumps (10 each)
20 Leg Lifts (10 each)

Count each round – person cannot move to the next movement until partner completes rep.