WOd 1/31/12

Muscle snatch - max for day
- Power snatch - 75% x 2 x 3
- Jerk - max for day; 80% of that x 2 x 2

Wod # 2 10 C2B Pull ups on the minute 10 minutes

Wod # 3 For Time

4 rds

10(each side) DB Hang snatch 35/20
30 dubs
7 HSPU 45's to ab mat or your progression

AP- 50 GHD Sit Ups

Wod 1/30/12

Wod # 1 O-lift

Snatch - 75% x 1 x 3
- Snatch pull - 97% x 3 x 3
- Snatch deadlift - 105% x 3 x 3
- Front squat - 81% x 3 x 5; follow each set immediately with 3 box jumps
Wod #2

1-3-5-7-9
Muscle Ups
Squat Clean to Overhead (225-205-185-155-135#) 155-140-130-110-95 Athlete must change out their own weight between sets.

If no muscle ups do progression with band

WOrk on handstand walking skills

Wod 1/26/12

WOd # 1 O-lift

Jerk - max for day; 80% of that x 1 x 3
- Block/ muscle snatch - 65% x 3 x 3
- Block/ snatch - 70% x 3 x 3
- Block/ clean - 70% x 3 x 3
these should be from mid thigh position

Wod #2 From SuperFit Games (top mens score was 122, 2nd 119, 3rd 115, Top Ladies Score was 122, 2nd 121, 3rd 115) Lets get nasty

WOD 3 “WTF Was That”

5 Minute AMRAP of

12 Thrusters (95/65, 65/45)
12 Hang Power Cleans

Must be a clear pause in the hang position (no power clean from the ground). Full Squat on thruster (hip crease below top of the knee). Bar completely overhead, midfoot with ears visible. Elbows must pass in front of the bar on the HPC at the top, with full extension of the knees and hips as well. Score is total number of reps.


Accumulate 5 minutes of pinch grip holds with 45/25 plates in both hands

Wod 1/25/12

Wod # 1 O-lift

Clean & jerk - 75% x 1 x 4
- Clean pull - 95% x 3 x 3
- Clean deadlift - 103% x 3 x 3
- Back squat - 78% x 3 x 5; follow each set immediately with 3 box jumps

Wod #2 and # 3

Open WOD 11.3
5 Min AMRAP 165 Clean & Jerk


-2 Min Rest-

5 Min AMRAP
135 Snatch(YES IN THE HOLE)


AP- 30 Strict L PUll Ups

Wod 1/24/12

Wod # 1 O-LIft

Muscle snatch -- max for day
Power snatch - 80% x 1 x 4
Power clean & power jerk - 80% x 1 x 4
Overhead squat - 85% x 1; 70% x 2 x 2

Wod # 2 For Time (Goal is sub 5 minutes if you need to scale the weight down do so accordingly)

Seven rounds for time of:
165/115 pound Front squat(must clean weight), 7 reps
7 Chest-to-bar pull-ups


Reverse Hyper Work 4 sets of 15

WOd 1/23/11

Wod #1 O-lift

Snatch - 75% x 1 x 3
- Snatch pull - 95% x 3 x 3
- Snatch Deadlift - 105% x 3 x 3
- Front squat - 78% x 3 x 5; follow each set immediately with 3 box jumps(go higher than last week)

Wod # 2 From this past weekend Super Fit Games (best score on this was 65 points)

“Strength and Grace”

1 Minute at Each Station and 15 seconds of Transition Time

Station 1: Power Cleans (135/95, 95/65)
Station 2: Ring Pullups(rings must touch shoulders)
Station 3: Ground to Overhead (155/115, 95/65)
Station 4: Muscle Ups (scaled division can do ring pullups again for 1 point)

Station 1 and 2 are worth 1 point for each rep
Station 3 and 4 are worth 2 points for each rep, except in the scaled/masters divisions where ring pullups are optional and worth 1 point

Wod #3 60 GHD sit ups

wod 1/21/12

Snatch - max for day; 10 min rest
Clean & jerk - max for day; 10 min rest
Front squat - max for day

Wod- 3 rds

500 m row
25 70/53 kb swings
25 overhead lunge walk steps 55/35

Wod 1/20/12

Rest Day

However i want us all to start to "Work the Groove" with HSPU's everyone's sucked during the wod the other day so we need to start getting volume in on them.

So our goal for now will be to do 30 a day (not in a wod) so you can break them up however you want throughout the day as long as you get 30 and this is starting today!!!!!!

Here is some video of my new man crush and USA medal hopeful in London the amazing Donny Shankle

woD 1/19/12

 Here is a cool comp tht Crossfit Apex is putting on that will test strength and your Met Con abilit

http://crossfitapex.eventbrite.com/

http://www.facebook.com/events/303471263032339/


Wod # 1 O-lift

• Jerk - max for day; 80% of that x 1 x 3
• 2-position snatch (floor, mid-thigh) - 60% x 3 sets http://www.cathletics.com/exercises/exercise.php?exerciseID=66
• 2-position clean (floor, mid-thigh) - 60% x 3 sets http://www.cathletics.com/exercises/exercise.php?exerciseID=71
• Push press - max

Wod # 2 3 rds  For Time
 
15 DB push press 35/20

15 pull-ups (must be unbroken so rest if you need if if you fai la rep start the 15 over)  

Wod # 3  For max reps 5 rounds


30 sec ring dips
30 sec plank hold

Wod 1/18/12

some motivation its just 210 kg= 462 lbs

Wod # 1 O-lift

Clean & jerk - 75% x 1 x 4(you may use any style of jerk)

Clean pull - 90% (of clean) x 3 x 3

Clean deadlift - 100% (of clean) x 3 x 3

Back squat - 75% x 3 x 5; follow each set immediately with 3 box jumps

Wod # 2 For time go as heavy as possible
  4 rds

10 double kb sots press
10 double 1 arm swings
10 toes 2 bar

Wod 3 10 minutes of 2-3-4-5 you choose the number but do not drop during rounds if possible

of muscle ups

if dont have muscle ups work the banded progressions

WOD 1/17/12

 Nasty Day today eat well and be ready to train!


Wod # 1 O-Lifting

• Muscle snatch - max for day
• Power snatch - 80% x 1 x 4
• Power clean & power jerk - 80% x 1 x 4
• Overhead squat - 80% x 1; 65% x 3 x 2

Here is a video of proper Muscle snatch it differs from the power snatch in that it is one solid movement up(this will be a much lighter weight) maybe less than 50% of you max snatch

http://www.cathletics.com/exercises/exercise.php?exerciseID=96

Also in the power jerk our feet will just be jumping out into the squat receiving position NO SPLITTING

Wod #2
2 rds (Goal is to hit same numbers the second round)

Max ub wall balls
rest 30 sec
Max ub hr push ups(NO SNAKING AND FULL LOCK OUT AT TOP AND CHEST MUST TOUCH GROUND)
rest 30 secs
Max T&G Deadlifts @ 315/220 (must be touch and go)
rest 30
Max Wall walks (these must be up and down any more than a split second pause @ bottom would count as a break)

Wod # 3 For Time

3Rds

10 165/115 bench press
10 dumbbell thrusters 35/20
10 HSPU,s
2 rope climbs 

WOd 1/16/12

Ok Folks great job with the russian squat program now its time to turn it UP!

We are going to start a 10 week Olympic Lifting cycle that will be intense.  I need everyone to stick with it and not deviated from the format. Ideally we will be doing a Mon, Tue, Wed, Thur, Sat Schedule with rest days being Fri, and Sun.

If you cant make that scheulde try and stick to one you can so you get rest days on same days.

This cycle will take us through the opens which starts  at end of Feb.

I will give more info the closer the opes get as to when i want you doing he open wods but for now lets focus on our tech and pulling power.

We will also e cutting down our Met Con work some to 1 shorter Met Con a day and then posterior chain an ab work.

Also would like you to start warming up with some of these moves 

Here we go

Snatch - 75% x 1 x 3

Snatch pull - 90% (of snatch) x 3 x 3

Snatch deadlift - 100% x 3 x 3

Front squat - 75% x 3 x 5; follow each set immediately with 3 box jumps(30/24)

WOD-10 Min AMRAP

10 C2b Pull Ups
25 dubs

ML-50 GHD sit ups
5 min plank hold

Wod 1/11/12

Wod #1 Russian Squat Day

Wod #2
5 bear complex
25 burpees
4 bear complex
20 burpees
3 bear complex
15 burpees
2 bear complex
10 burpees
1 bear complex
5 burpees

Wod #3 Spend time working up to a FULL squat snatch ladder style till you miss with 20 to hit lift

Wod 1/9/11

Wod #1 Russian Squat day

Wod # 2 Wod #1 from Pa's Fittest

600m row then 20 muscle ups 7 min cap

Then spend remainder of time finding a 1 rm FULL SQUAT SNATCH

WOD 1/5/12

Wod #1
5 sets of 1 hang squat snatch(catch in full bottom) then 3 overhead squats
weight should go up each set rest 2 minutes inbetween sets

Wod # 2 "WOD 2 From the 2012 SICFIT London Throwdown Qualifiers"

Buy in with:
20 Power Cleans (95,135)
0r
16 Power Cleans (125, 185)
Or
12 Power Cleans (155, 225)
Then complete 5 Rounds of:
5 shoulder to overhead anyhow (95, 135)
7 Front Squats
9 Toes to Bar
Then cash out with Power Cleans.

STANDARDS:
Power clean:
Chosen weight start from the ground, on ‘go’ you can grab the bar. Bar received on shoulders with elbows in front of the bar. The rep is complete when the hip and knee are fully extended.
Shoulder-to-overhead:
Bar starts on shoulders (can go right after the last power clean). Bar must travel from the shoulder to a position locked out overhead, with hip and knee extended, feet inside shoulders and head neutral.
Front Squat:
Bar starts racked on shoulders (can go right after the last STOH). Crease of the hip must pass below the knee then return to a full stand, with hip and knee extended.
Toes-to-bar:
Must start at a full hang from the bar. Both feet must touch the bar simultaneously. Any part of the foot/shoe is acceptable as a contact point with the bar.

Wod 1/3/12

Wod # 1

1-1-1-1-1-1- OHS

Wod #2 5 rds for max reps

1 minute kb swings 70/53
1 min rest

Wod #3 For Time 4 rds

6 145/95 squat snatch
4 muscle ups
10 ring dips from top of muscle up

sub 10 chest 2 bar pull ups for mu