"JT"
21-15-9 reps of;
Handstand Pushups
Ring Dips
Push up
for time.
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Feat of Strength:
Push Jerk 3-3-2-1-1 or
1 mile run-best time.
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Post time and comments.
Wednesday, 30 June 10
NO KIDS CLASS TODAY....SORRY.
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WOD
AMRAP in 20 minutes
100m Sand Bag Carry
100ft Walking Lunge
100m Run
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Endurance WOD
Chose ONE of The Following Sports:
All sports do: 20:10 x 8 rounds, 20 seconds on 10 seconds off, all out efforts!
Swim: Use pool or open water
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!
C2:Row 20:10x8
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Post rounds and comments.
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WOD
AMRAP in 20 minutes
100m Sand Bag Carry
100ft Walking Lunge
100m Run
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Endurance WOD
Chose ONE of The Following Sports:
All sports do: 20:10 x 8 rounds, 20 seconds on 10 seconds off, all out efforts!
Swim: Use pool or open water
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!
C2:Row 20:10x8
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Post rounds and comments.
Tuesday, 29 June 10
Monday, 28 June 10
WOD
3 Rounds for time of:
50 Squats
40 Push-Ups
30 Box Jumps
20 Sit-Ups
10 Burpees
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Endurance WOD
Choose ONE of the Following Sports
Swim: SC: 3x300m Repeats hold within 15-20sec, Rest 45-60sec between Repeats. LC:2x700m Repeats hold within 30-45 sec, Rest 60sec between Repeats U:3x700m Repeats hold within 60-90sec, Rest 1-2min Between Repeats
Bike:SC:3x5 mile Repeats hold within 30-60sec, Rest 30-60sec Between Repeats/ LC:2x10mile Repeats Hold Within 1-2min,Rest 2-3min Between Repeats / U: 3x10mile Repeats Hold within 1-2min, Rest 4-8min Between Repeats
Run: SC: 3x1mile Repeats hold within 5-10sec, Rest 1-3min Between Repeats/ LC:2x5k Repeats, hold within 1-2min, Rest 5-10min between repeats/ U:3x5k repeats, hold Repeats within 2-3min, Rest 5-15min Between Repeats.
C2:SC:3x 1000m Repeats hold within 3-5 sec, Rest 20-40sec Between Repeats/ LC:2x1800m Repeats hold within 5-10sec,Rest 30-60sec Between repeats / U:3x1800m Repeats hold within 10-15sec, Rest 1-2min Between Repeats
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Post time and comments.
3 Rounds for time of:
50 Squats
40 Push-Ups
30 Box Jumps
20 Sit-Ups
10 Burpees
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Endurance WOD
Choose ONE of the Following Sports
Swim: SC: 3x300m Repeats hold within 15-20sec, Rest 45-60sec between Repeats. LC:2x700m Repeats hold within 30-45 sec, Rest 60sec between Repeats U:3x700m Repeats hold within 60-90sec, Rest 1-2min Between Repeats
Bike:SC:3x5 mile Repeats hold within 30-60sec, Rest 30-60sec Between Repeats/ LC:2x10mile Repeats Hold Within 1-2min,Rest 2-3min Between Repeats / U: 3x10mile Repeats Hold within 1-2min, Rest 4-8min Between Repeats
Run: SC: 3x1mile Repeats hold within 5-10sec, Rest 1-3min Between Repeats/ LC:2x5k Repeats, hold within 1-2min, Rest 5-10min between repeats/ U:3x5k repeats, hold Repeats within 2-3min, Rest 5-15min Between Repeats.
C2:SC:3x 1000m Repeats hold within 3-5 sec, Rest 20-40sec Between Repeats/ LC:2x1800m Repeats hold within 5-10sec,Rest 30-60sec Between repeats / U:3x1800m Repeats hold within 10-15sec, Rest 1-2min Between Repeats
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Post time and comments.
Friday, 25 June 10
HAPPY BIRTHDAY ERIN!"Helen"
3 round for time of:
400m Run
21 DB Swings (55/35)
12 Pull Ups
----- Endurance WOD Choose ONE Of The Following Sports
Swim: 1000m/y total: at 85% for first 500m/y then pick it up to 95% on the last 500m/y
Bike: 20 miles total: at 85% for first 10 miles then pick it up to 95% on the last 10 miles
Run: 10k total: at 85% for first 5k then pick it up to 95% on the last 5k
C2: 3000m total: at 85% first 1500m recover 1min, then 95% for second 1500m
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Post time and comments.
Thursday, 24 June 10
WOD
3 Rounds for time of:
10Front Squats (75% of one rep max)
70 Double Unders OR 35 Burpees
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4:30 Class will do "Helen"
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Feat of Strength:
Practice GHD sit-ups on tires.
2 min max reps of GHD sit-ups
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Post time and comments.
3 Rounds for time of:
10Front Squats (75% of one rep max)
70 Double Unders OR 35 Burpees
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4:30 Class will do "Helen"
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Feat of Strength:
Practice GHD sit-ups on tires.
2 min max reps of GHD sit-ups
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Post time and comments.
Wednesday, 23 June 10
WOD-for time.
400m Walking Lunge
with Wall Ball overhead.
Each time you drop the ball you have to
complete 5 push-ups and 5 mountain climbers
before continuing.
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Endurance WOD
Choose ONE of The Following Sports...
Swim: SC & LC: 500m TT, U: 1000mTT Bike: SC: 12mile TT, LC: 25mile TT, U: 30mile TT Run: SC: 5k, LC: 10k or 10mile TT (choice) U: 13.1mile TT C2: 8k TT
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Post time and comments.
400m Walking Lunge
with Wall Ball overhead.
Each time you drop the ball you have to
complete 5 push-ups and 5 mountain climbers
before continuing.
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Endurance WOD
Choose ONE of The Following Sports...
Swim: SC & LC: 500m TT, U: 1000mTT
-----
Post time and comments.
Tuesday, 22 June 10
WOD
10-9-8-7-6-5-4-3-2-1 for time of:
Pull Ups
Handstand Push Ups
Double Unders
Wall Balls (20/14)
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Feat of Strength:
Something from the binder,
or Weighted Pull Ups 1-1-1-1
-----
Post time and comments.
10-9-8-7-6-5-4-3-2-1 for time of:
Pull Ups
Handstand Push Ups
Double Unders
Wall Balls (20/14)
-----
Feat of Strength:
Something from the binder,
or Weighted Pull Ups 1-1-1-1
-----
Post time and comments.
WOD
800m Run
5 Squat Cleans (115/85)
10 Push Ups
600m run
10 Squat Cleans
20 Push Ups
400m run
15 Squat Cleans
30 Push Ups
200m run
-for time.
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Endurance WOD
Choose ONE of The Following Sports
Swim, Bike, Run, C2
4min on, 2min off, 5min on, 2min off, 6min on, 2min off, 5min on, 2min off, 4min on Done!
Cover as Much Distance as Possible on Each Interval.
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Post time and comments.
800m Run
5 Squat Cleans (115/85)
10 Push Ups
600m run
10 Squat Cleans
20 Push Ups
400m run
15 Squat Cleans
30 Push Ups
200m run
-for time.
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Endurance WOD
Choose ONE of The Following Sports
Swim, Bike, Run, C2
4min on, 2min off, 5min on, 2min off, 6min on, 2min off, 5min on, 2min off, 4min on Done!
Cover as Much Distance as Possible on Each Interval.
-----
Post time and comments.
Friday, 18 June 10
Partner WOD
400m Run
10 Burpee Lateral Ball Hops
10 MedBall Cleans
AMRAP in 20 minutes
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Endurance WOD
Choose ONE of The Following Sports:
Swim: 4 x 100m/y at best possible pace. Never slowing more than 3 sec per 100m/y + 3 x 200m/y at best possible pace. Never slowing more than 3 sec per 200m. Recover 30sec for 100m/y. Recover 1 min for 200m/y
Bike: 4 x 2 miles holding best possible pace. Never slowing more than 5sec in even/odd directions (if done outside). 2min recoveries.
Run: 6 x 400m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries
C2: 6 x 500m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries.
-----
Post reps and comments.
400m Run
10 Burpee Lateral Ball Hops
10 MedBall Cleans
AMRAP in 20 minutes
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Endurance WOD
Choose ONE of The Following Sports:
Swim: 4 x 100m/y at best possible pace. Never slowing more than 3 sec per 100m/y + 3 x 200m/y at best possible pace. Never slowing more than 3 sec per 200m. Recover 30sec for 100m/y. Recover 1 min for 200m/y
Bike: 4 x 2 miles holding best possible pace. Never slowing more than 5sec in even/odd directions (if done outside). 2min recoveries.
Run: 6 x 400m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries
C2: 6 x 500m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries.
-----
Post reps and comments.
Thursday, 17 June 10
WOD
Box Jump for 2 minutes
Sit-up for 2 minutes
Box Jump for 90 seconds
Sit-up for 90 seconds
Box Jump for 1-minute
Sit-up for 1-minute
Box Jump for 30 seconds
Sit-up for 30 seconds
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Feat of Strength:
Front Squat
1-1-1-1-1
-----
Post time and comments.
Box Jump for 2 minutes
Sit-up for 2 minutes
Box Jump for 90 seconds
Sit-up for 90 seconds
Box Jump for 1-minute
Sit-up for 1-minute
Box Jump for 30 seconds
Sit-up for 30 seconds
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Feat of Strength:
Front Squat
1-1-1-1-1
-----
Post time and comments.
Wednesday, 16 June 10
Coaches Thoughts: Being a CrossFit coach is awesome. I spend my days teaching people how to do basic and complicated movements, motivating them to go harder and designing ways to help them improve. I get to geek out on programing workouts that will build my athletes capacities beyond what they thought they could do. But more importantly I get to be a positive part of peoples lives. I get to watch confidence build, relationships blossom, and lives get better. My job is never done and I love that I get to keep doing it.
WOD
1000m Row then,
Four rounds for time of:
21 Knees To Elbows
15 DB Push Press
9 Ring Dips
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Endurance WOD
Choose ONE of the Following Sports:
Swim, Bike, Run, C2
12x1 minute intervals, Rest 30sec between intervals.
Hold maximal distance possible on each interval.
-----
Post time and comments.
Tuesday, 15 June 10
WOD
21-15-9
Over Head Squats (95/65)
Pull Ups (CTB)
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Feat of Strength:
1 mile run - max effort.
-----
Post time and comments.
21-15-9
Over Head Squats (95/65)
Pull Ups (CTB)
-----
Feat of Strength:
1 mile run - max effort.
-----
Post time and comments.
Monday, 14 June 10
Filthy Fifty
For time:
50 Box jump
50 Jumping Pull-ups
50 DB swings, (35/25)
50 Step Walking Lunge
50 Knees to elbows
50 Push press, 45 pounds
50 Supermans
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double Unders
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Endurance WOD
Choose ONE of the following sports.
Swim: 5 x 50m/y ALL OUT SPRINTS… 3 min recoveries.
Bike: 3 x 1k ALL OUT SPRINTS... 5 min recoveries.
Run: 4 x 300m ALL OUT SPRINTS… 5 min recoveries
C2:4 x 375m ALL OUT SPRINTS… 5 min recoveries.
-----
Post time and comments.
For time:
50 Box jump
50 Jumping Pull-ups
50 DB swings, (35/25)
50 Step Walking Lunge
50 Knees to elbows
50 Push press, 45 pounds
50 Supermans
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double Unders
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Endurance WOD
Choose ONE of the following sports.
Swim: 5 x 50m/y ALL OUT SPRINTS… 3 min recoveries.
Bike: 3 x 1k ALL OUT SPRINTS... 5 min recoveries.
Run: 4 x 300m ALL OUT SPRINTS… 5 min recoveries
C2:4 x 375m ALL OUT SPRINTS… 5 min recoveries.
-----
Post time and comments.
Friday, 11 June10
WOD
Run 800m
15 L-One Arm Snatch
15 R-One Arm Snatch
Run 400m
15 L-One Arm Snatch
15 R-One Arm Snatch
Run 800m
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Endurance WOD
Choose ONE of The Following Sports...
Swim: SC & LC: 300m , U: 800m Bike: SC: 10mile ,LC: 12mile, U: 18mile
Run: SC: 5k, LC: 8k, U: 15k
C2: 5k
-----
Post time and comments.
Run 800m
15 L-One Arm Snatch
15 R-One Arm Snatch
Run 400m
15 L-One Arm Snatch
15 R-One Arm Snatch
Run 800m
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Endurance WOD
Choose ONE of The Following Sports...
Swim: SC & LC: 300m , U: 800m
-----
Post time and comments.
Thursday, 10 June 10
WOD
"Tabata"
Sumo Deadlift High Pull (95/65)
Wall Ball (20/14)
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Feat of Strength:
Overhead Squat
3-3-2-2
-----
Post reps and comments.
"Tabata"
Sumo Deadlift High Pull (95/65)
Wall Ball (20/14)
-----
Feat of Strength:
Overhead Squat
3-3-2-2
-----
Post reps and comments.
Wednesday, 09 June 10
WOD
5 rounds for time of:
15 Hang Power Clean (95/65)
10 Plyo Push Up
5 Pull Ups
200m Run/Row
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Endurance WOD
Choose ONE of the Following Sports:
Swim: 3x(50m/y + 100m/y + 200m/y)
Bike: 3x( 1/2mile + 1 mile+ 2 mile)
Run: 3x( 200m + 400m+ 600m)
C2: 3x( 250m +500m+ 750m)
Rest the exact time it takes you to do each interval in each set. EX. 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.
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Post time and comments.
5 rounds for time of:
15 Hang Power Clean (95/65)
10 Plyo Push Up
5 Pull Ups
200m Run/Row
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Endurance WOD
Choose ONE of the Following Sports:
Swim: 3x(50m/y + 100m/y + 200m/y)
Bike: 3x( 1/2mile + 1 mile+ 2 mile)
Run: 3x( 200m + 400m+ 600m)
C2: 3x( 250m +500m+ 750m)
Rest the exact time it takes you to do each interval in each set. EX. 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.
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Post time and comments.
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