WOD 10/31/11

WOd # 1   1-1-1-1-1-1-1-1
  Snatch Balance


Wod # 2 50 Ring Dips for Time

WOd # 3 "Heavy Pop A Squat 155/95

Spend 10 Minutes finding your max distance handstand walk

WOD 10/27/11

WOd # 1 2000 meter row for time(try and set a new pr)

Wod #2 10 minutes of 2 heavy squat cleans every minute.
Most of you have a heavyer power clean than squat clean so my guess is this should be at around 70% of your max power clean. We need to start working the form on getting under the bar quickly!

WOd # 3 30 HSPU for time

WOd 10/26/11

Strength-

Deadlift - 5-5-4-4-3-3-2-2 These are all working sets warm up with lighter weights but these all should be heavy at the reps and touch and go

WOd #1 Hero WOd

"Bradshaw"
10 rounds for time of:
3 Handstand push-ups
225 pound Deadlift, 6 reps
12 Pull-ups
24 Double-unders

WOd # 2 is WOd # 4 from main site!!

WOD 10/25/11

WOd # 1 For Time


Wod #4 from opens

10min AMRAP of:
60 Bar-facing burpees
30 Overhead squats 120/90
10 Muscle-ups 


get as far as possible


WOD # 2 For Time 

30 Strict Pull Ups
30 bench press reps @ body weight(if you need to adjust weight do it as needed) 
30 pull ups
30 ring push ups


Wod #3 Spend 15 minutes building up to a heavy touch and go triple power snatch


After Party- Work on pistols

Wod 10/24/11

Wod 1 fran

Wod 2 10 sets of heavy triples of back squat. Weight should go up each set please post all loads.

Wod 3 5 rounds for time

50 meter sled push

140 lb girls plus put on a 35 kettlebell and after you reach the 50 m mark pull kb and do 15 swings

225 guys plus 53 kb


Then spend time working on your bitterly kip

WOd 10/20/11

Wod # 1 WWOD 3

AMRAP: for each set (1 minute starting at the double unders, 30 sec rest; 2 minutes starting at the double unders, 30 sec rest; 3 minutes starting at the double unders)
-30 double unders
-15 KB swings (2pood/1.5pood; 1.5pood/1pood; 25#kb/25#kb)
-15/leg (30total) jumping stationary lunges/split squats
-15 hand-release push-ups
-15 air squats
-15 shoulder to overhead (anyhow: 135/115; 95/65 55/45; all barbell movements must come from ground; no racks; transitions between movements; e.g. last shoulder to overhead right to back rack for BS is allowed)
-15 back squats (135/115; 95/65)
-15 power cleans (135/115; 95/65)
-15 overhead squats (135/115; 95/65)
-If you complete the above, then do as many burpees as possible in the remaining time

This is just like the end of the crossfit games!

WOd #2 do HEro WOd Coe from main blog

WOd #3 spend 15 minutes working up to a heavy 5 rep max touch and go deadlift

AP spend 10 minutes on Muscle up progressions

WOD 10/19/11

Strength- build up to a 1rm weighted chin up if you dont have a single body weight chin up do max rep chin ups no kip with band in 5 minutes

Conditioning- 16x100 meter repeats -run 100 meters rest exactly 30 seconds and repeat this 16 times record your total time

Wod 1 "rack attack"

Wod # 2
8 minute Amrap

3 rope climbs
6 power cleans 135/95

After Party do pistol progressions!

WOd 10/18/11

 Starting today will be doing 51 burpees everyday for conditioning purposes. YES EVERYDAY

I dont care if you do it before after or inbetween wods but it must be done everyday also on your off days.

I also want you to post your times everyday so we can see as everyone shaves seconds of your times.

THis will get us on the fats track to getting our stamina up and if burpees come up in  a wod its our win!


Wod #1 "CFMY CHipper"

FOr time

50 kb high pull 70/53
40 hr push ups
30 power cleans 115/80
20 burpees pull ups
30 push press 115/80
40 straight leg sit ups
50 m over head lunge walk

WOd # 2 "High as a Kite" from main site

Wod # 3 5 rounds for time For Time "Pull upside down"

5 HSPU
10 Chest 2 Bar  Pull Ups

Spend 15 minutes working on muscle ups transitions

here is another progression that might help especially john i want you to try the box trick

also remember i have a bunch of other progression on the other site

WOd # 1

World Wide WOD - WOD #2: 6 minute AMRAP:
- 4 minute continuous row for calories
- 1 minute continuous max rep thrusters (RX: 115/95; Scaled and Masters: 95/65)
- 1 minute continuous max rep box jumps (RX: 24/20; Scaled and Masters: 20/20)

 

Wod # 2

Take 15 minutes to find your 1 rm Over head squat

Wod # 3 

Wod # 3

Open Wod # 3
5min AMRAP of:
Squat clean 165/110
Jerk

rest/make up day!

 Wod #1 Again Faster Wod "camillie"

 AMRP 8 minutes 

3x snatch complex 125/85 
(power snatch, hang power snatch, hang squat snatch) must be unbroken

3 wallclimb



 WOd # 2 7 minutes Amrap


9 Back Squat (155/105)
7 Burpees
5 Push Press (155/105)

Wod # 3
 3 rounds
50 meter sled push(weight to be determined)
1 wall scale
10 Handstand push ups

WODs 10/12/11

Wod # 1

You Challenge ‎10 min amrap:
1 Muscle up
10 walking lunges
15 unbroken double unders

Wod #2 (4th wod from Beast of the East) -10 minute time cap
21-15-9 of
calorie row, overhead squats (95/65 lbs) and burpees.

Wod # 3 "Lady Fingers" from main blog

Skill Work practice handstand walks go for max distance 

WOD 10/11/11

2-2-2-2-2-2-1
Power/squat cleans take your time building up to a 2 rep max and then test your 1 rm and see where it is.

 This is not meant to be a true 1rm just a heavy clean after heavy doubles.  


Wod #2 
15 min AMRAP of:
9 Deadlifts 155/100
12 Push-ups
15 Box jumps 24/20

Wod # 3

3 rounds for time 

10 chest 2 bar pull ups
3 rope climbs 
20 steps Overhead lunge walk 45/25




Please post score to comment section

WOD 10/10/11

Do either World Wide Wod 1or Again Faster Wod 1

Again Faster Must be DOne and in by tonight

Then "Screw Annie" from main blog

rest 2 min find max overhead squats in 3 minutes  115/80

Also spend 10 minutes working muscle ups either bar or ring

perform 3/4/5 on the minute for 10 minutes 

Plan of attack!!!

Ok as a good starting point to see where we are all at i would like to do all of the CrossFit games Open Wods from last year.

We will be doing these starting Saturday/Sunday with Wod #1 i will also have another fun wod planned for you just let me know which day you can make it this weekend.

We will finish these up all during next week along with all of our other programming so will will start hitting our 3 plus wods a day on monday!

GO TIME!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

ALso i want all of you to sign up for the OTG comp nov 5th 

Wod #  1
10 min AMRAP of:
30 Double-unders
15 Power snatch(Ground 2 overhead) 75/55


Wod #2 
15 min AMRAP of:
9 Deadlifts 155/100
12 Push-ups
15 Box jumps 24/20


Wod # 3


5min AMRAP of:
Squat clean 165/110
Jerk

In this movement, the barbell goes from ground to overhead with the athlete passing through a full squat position while the barbell is racked on the shoulders. This can be a full-squat-clean-thruster, a power-clean-front-squat-split-jerk, or anything in between as long as the three key positions are reached. The barbell begins on the ground. Touch and go is permitted. No bouncing. The athlete must pass through a full squat with hips below knees. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the heels.

Wod #4

10min AMRAP of:
60 Bar-facing burpees
30 Overhead squats 120/90
10 Muscle-ups 


Wod#5

20min AMRAP of:
5 Power cleans 145/100
10 Toes to bar
15 Wallball 20/14 9 ft for girls but we will go to 10


Wod #6


7min AMRAP of:
Thrusters 100/65
Chest to bar pull-ups
3 / 6 / 9 / 12 / 15 / 18 / 21 ....

Here we Go!!!!!

We will be using this blog to track our progress over the next months as we get ready for the opens and regionals!