Strength WOD
7 rounds of:
10 Bench Press, 75% Body Weight
10 Ring Rows
These are not for time. Rest as needed between rounds.
Time Permitting
3 X 15 GHD sit-up
3 X 15 Glut-ham raise
4-4-12
Max Effort
Shoulder Press
Conditioning
5 rounds for time of:
Sprint 100 meters
10 Box Jumps, 30/24
Sprint 100 meters
Rest 60 secs between rounds
4-3-12
Strength
Back Squat (3 X 5)
5 (55%)-5 (65%)-5 (75%)
Conditioning
12 min AMRAP
10 Front Squat, 135/95
20 Kettlebell Swing, 53/35
30 Double-unders
4-2-12
90 Day Challenge WOD
15 minutes to complete 1 rep max on Deadlift
Rest 5 mins
50 Burpees for time
Rest 5 mins
1 mile run or 2K row for time
3-30-12
Max Effort
Back Squat
Note: These are BELOW parallel squats. Close to below parallel won’t cut it. Use a Med Ball if necessary.
WOD
Death by Wall-Ball (20/14) & Push Press (75/55)
At the top of each minute, complete one wall-ball the first minute; two push presses the second minute; three wall-balls the third minute; four push presses the fourth minute and so on… Continue this cycle until you can no longer complete the required number of repetitions within the minute.
3-29-12
Max Load:
Push Jerk, 1-1-1-1-1-1-1
WOD:
For Time
21-15-9 reps of:
Power Snatch, 75/55
Burpee Box Jumps
3-28-12
Complete the following:
Every minute on the minute for 8 minutes
2 Sumo deadlifts @ 65% of DL 1RM
~Then~
For time
15 HSPU
25 C2B Pullups
Run 400m
10 HSPU
20 C2B Pullups
Run 400m
5 HSPU
15 C2B Pullups
Run 400m
3-27-12
Skill:
Muscle-up practice (15 mins)
Practice for muscle-ups can be done many different ways. One can use the rings on the pull-up rack to practice on ring rows, ring dips and transitioning from the pull to the dip. OR, one can use the hanging wooden rings to practice actual muscle-ups. Use your current skill level to determine where you want to focus your efforts for 15 mins. I will be able to give general feedback to everyone during the practice, but won’t have one-on-one time to ensure that you are doing it 100% accurately. Gymnastic skill movements require a great deal of practice and kinesthetic awareness to become proficient in. HOMEWORK and PRACTICE will pay off in the future.
WOD:
“Annie”
50-40-30-20-10 of:
Double-unders
Sit-ups
5
3-26-12
Strength:
Squat Clean, 3-3-3-3-3
Conditioning:
Using 50% of your last round of 3 from your squat clean, complete the following:
21-15-9 reps of:
Front Squat
Kettlebell swing, 2 pood
The Squat Clean from Again Faster on Vimeo.
3-23-12
CrossFit Games Open 12.5
Complete as many reps as possible in 7 minutes of the following rep scheme:
3 Thrusters, 100/65
3 Chest to bar Pull-ups
6 Thrusters, 100/65
6 Chest to bar Pull-ups
9 Thrusters, 100/65
9 Chest to bar Pull-ups
12 Thrusters, 100/65
12 Chest to bar Pull-ups
15 Thrusters, 100/65
15 Chest to bar Pull-ups
18 Thrusters, 100/65
18 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
Standards of Movement:
Thruster
This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lock out overhead. The bar starts on the ground. No racks allowed. The hip crease must pass below the knees. A full squat clean into the thruster is allowed if the bar is on the ground. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the heels.
Chest-to-bar Pull-up
This is a standard chest to bar pull-up. Dead-hang, kipping or butterfly pull-ups are all allowed as long as all the requirements are met. The arms must be fully extended at the bottom. At the top, the chest must clearly come into contact with the bar.
