Jan 31, 2012 Comments Off
Everybody jump!
Skillwork: Pistols
Metcon - AMRAP 15 Minutes:
7 pushups at the top of each minute
Max rep power cleans for remainder of minute (165/110)
Thursday 2/2 WOD:
Strength: Box Squats 8×2 @ 70%
Metcon – 5 Rounds For Time:
3 Muscle-ups
12 SDHP (95/65)
EC: 500m Row
Jan 30, 2012 Comments Off
Ann crushing an RX'd "Diane"
Strength: Snatch Grip Deadlift 2-2-2-2-2-2
Metcon – For Time:
10 Manmakers (45/25)
20 Pistols
30 Wallballs (20/14)
40 KB Swings (53/35)
50 Double Unders
EC: Tabata Hollow Rock
Wednesday 2/1 WOD:
Skillwork: Pistols
Metcon - AMRAP 15 Minutes:
7 pushups at the top of each minute
max rep power cleans for remainder of minute (165/110)
Jan 29, 2012 Comments Off
6am crew just hangin' around.
Strength: Handstand Pushup – 1 rep on the minute for 8 minutes (highest level of difficulty)
Metcon – 10 minute AMRAP:
3 Front Squats (185/115)
10 Box Jumps (24/20)
EC: 3 x max rep deadhang pullups, 1 minute rest after each completed set.
Tuesday 1/31 WOD:
Strength: Snatch Grip Deadlift 2-2-2-2-2-2
Metcon – For Time:
10 Manmakers (45/25)
20 Pistols
30 Wallballs
40 KB Swings (53/35)
50 Double Unders
EC: Tabata Hollow Rock
Jan 28, 2012 Comments Off
Megan killin' it!
“Olympic Lifting Session/Open Gym”
11-12:30 Oly Lift: Clean and Jerk
Make up any WOD missed during the week or suggested WOD:
3 Rounds For Time:
Row 100m
rest
Row 250m
rest
Row 500m
rest
or
Run 100m
rest
Run 200m
rest
Run 400m
rest
*Rest time is equal to time taken to row or run each interval.
Jan 27, 2012 Comments Off
6am crew getting bigger and better each week, who's next to join the fun?
Metcon: ”Tabata This”
Tabata Row
Tabata Squat
Tabata Pull-up
Tabata Sit-up
Tabata Push Up
*6 rounds at each station with 1 minute rest after each movement. Score for each movement is lowest amount of reps in any round.
*Scales – Ring Rows/Box Push-ups
Sunday 1/29 WOD:
“Olympic Lifting Session/Open Gym”
11-12:30 Oly Lift: Clean and Jerk
Make up any WOD missed during the week or suggested WOD:
3 Rounds For Time:
Row 100m
rest
Row 250m
rest
Row 500m
rest
or
Run 100m
rest
Run 200m
rest
Run 400m
rest
*Rest time is equal to time taken to row or run each interval.
Jan 26, 2012 Comments Off
G House crushing it.
Strength: Weighted Pull-up – 1 rep on the minute for 8 minutes (weighted/deadhang/band assisted)
Metcon – 10 Rounds For Time:
5 Ring Dips (3w)
10 Situps
20 Double Unders
EC: 2 x 1 minute AMRAP Pistols (1 minute rest between AMRAP’s) Practice and get better at your pistols, disregard the clock and perform as many quality reps as possible in each minute. Use this as skill work and get better at the movement.
Saturday 1/28 WOD:
Metcon: ”Tabata This”
Tabata Row
Tabata Squat
Tabata Pull-up
Tabata Sit-up
Tabata Push Up
*6 rounds at each station with 1 minute rest after each movement. Score for each movement is lowest amount of reps in any rounds.
*Newbies/Scales – Ring Rows/Box Push-ups
Jan 25, 2012 Comments Off
John Crowe and Abby hitting "Diane" at the 730.
Strength: Power Clean 1 rep on the minute for 8 minutes @ 80%
Metcon – 5 Rounds For Time:
12 Wallballs
12 Toes to Bar
EC: Tabata Hollow Rocks
Friday 1/27 WOD:
Strength: Weighted Pull-up – 1 rep on the minute for 8 minutes (weighted/deadhang/band assisted)
Metcon – 10 Rounds For Time:
5 Ring Dips (3w)
10 Situps
20 Double Unders
EC: 2 x 1 minute AMRAP Pistols (1 minute rest between AMRAP’s) Practice and get better at your pistols, disregard the clock and perform as many quality reps as possible in each minute. Use this as skill work and get better at the movement.
Jan 24, 2012 Comments Off
Lee and Pat scheming at the whiteboard.
Skillwork: Turkish Get-up – 5 sets (L+R)
Metcon: “Diane”
21-15-9
Deadlifts (225/155)
HSPU
*compare to 9/19
Thursday 1/26 WOD:
Strength: Power Clean 1 rep on the minute for 8 minutes @ 80%
Metcon – 5 Rounds For Time:
12 Wallballs
12 Toes to Bar
EC: Tabata Hollow Rocks
Jan 23, 2012 Comments Off
Deluca beasting some double KB presses!
Strength: Push Press 1-1-1-1-1
Metcon – AMRAP 8 Minutes:
5 Hang Squat Snatch (95/65)
10 Box Jumps (24/20)
100m Run
EC: 6×30 second plank hold
Wednesday 1/25 WOD:
Skillwork: Turkish Get-up – 5 sets (L+R)
Metcon: “Diane”
21-15-9
Deadlifts (225/155)
HSPU
*compare to 9/19
Jan 22, 2012 Comments Off
Jess is a kipping pull-up machine!
Strength: Front Squat 1 Rep Max
Metcon – For Time:
10-9-8-7-6-5-4-3-2-1
KB Swings (53/35)
Pullups
EC: Tabata Candlesticks
Tuesday 1/24 WOD:
Strength: Push Press 1-1-1-1-1
Metcon – AMRAP 8 Minutes:
5 Hang Squat Snatch (95/65)
10 Box Jumps (24/20)
100m Run
EC: 6×30 second plank hold
READ FIRST: Endurance WOD's are meant to be a SUPPLEMENT to the daily Crossfit WOD, not a replacement. Endurance WOD's should only be done 3+ hours before/after a traditional Crossfit WOD or on rest days.
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