A/B WOD
AMRAP for 15 mins
10 Overhead Squats (See note)
20 Double Unders (3:1)
10 Box Jumps
Notes:
1) Games participants do not count misses on your double unders
2) All athletes select a weight for OHS that allows for good form and range of motion. If that means the PVC pipe then work on speed with good form instead of using a weight that will inhibit your abilities to perform the movement correctly.
0830 Class please watch for time updates from Cindy! All other classes will be at their regularly scheduled times.
Wednesday, 29 February 2012
Due to the snow and road hazards, Halsey gym is closing at 1pm. We will NOT be coaching any WODS this afternoon. Stay home, stay warm, stay safe, and make paleo chili. :)
"GRIP THIS"
A/B WOD
40-30-20-10
Pullups
Toes To Bar
Between Each Set do a 100m farmers carry (2 ammo cans or 2 plates 45#/25#)
Tuesday, 28 February 2012
A/B WOD
Run 1600m and every minute on the minute complete 10 air squats and 5 pushups. Continue until you finish the run.
Coaches: Scale distance as needed
Run 1600m and every minute on the minute complete 10 air squats and 5 pushups. Continue until you finish the run.
Coaches: Scale distance as needed
Monday 27 February 2012
A/B WOD
5 rounds for time of:
15 Front Squats (75/45#)
10 Strict Press
5 Thrusters
Cashout: MWOD Serratus/Rib Cage Smash Party
http://www.youtube.com/watch?v=EOYgXEE5IGk&feature=player_embedded
5 rounds for time of:
15 Front Squats (75/45#)
10 Strict Press
5 Thrusters
Cashout: MWOD Serratus/Rib Cage Smash Party
http://www.youtube.com/watch?v=EOYgXEE5IGk&feature=player_embedded
Saturday 25 February 2012
Games WOD 12.1
Halsey 0900
As many reps as possible in 7 minutes of: BURPEES
This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.
Halsey 0900
As many reps as possible in 7 minutes of: BURPEES
This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.
Saturday WOD Update
Athletes: The next 5 weeks are the Crossfit Opens for the 2012 Games. There are a number of us that will be participating this year and we have decided to do our official recordings at 1000 on Saturday. That being said if you would like to come WOD with us we would be glad to have the company/competition. Please take note of some of the items listed below.
1) There will be no coaching since all of the coaches will be participating
2) If you are going to WOD please be comfortable with all the exercises for that week
3) Those registered for the games get priority for equipment/space
4) No newbies on Saturdays (If you have done at least 10 workouts your good to go)
5) If you dont want to do the WOD but would like to help with judging/rep counting/timing/videotaping please come help!
You can check out the WOD's here http://games.crossfit.com/region/asia . They are posted every Thursday at 1000 our time. You can also track individuals and see our ranking on the leaderboard.
Good luck to all those who have registered! Looking forward to tomorrows WOD!
1) There will be no coaching since all of the coaches will be participating
2) If you are going to WOD please be comfortable with all the exercises for that week
3) Those registered for the games get priority for equipment/space
4) No newbies on Saturdays (If you have done at least 10 workouts your good to go)
5) If you dont want to do the WOD but would like to help with judging/rep counting/timing/videotaping please come help!
You can check out the WOD's here http://games.crossfit.com/region/asia . They are posted every Thursday at 1000 our time. You can also track individuals and see our ranking on the leaderboard.
Good luck to all those who have registered! Looking forward to tomorrows WOD!
Thursday, 23 February 2012
A/B WOD
For Time:
100 Double Unders
50 Dumbbell Swings
25 Ring Dips
13 Man makers
http://www.youtube.com/watch?v=nEKveKv0alE
For Time:
100 Double Unders
50 Dumbbell Swings
25 Ring Dips
13 Man makers
http://www.youtube.com/watch?v=nEKveKv0alE
Wednesday, 22 February 2012
Squat Clinic/Mobility WOD
Squat Clinic
Coaches spend 5 mins with your athletes evaluating squat form (think about your cert)
Then in a group for form not time.
20 Air Squats
20 Wall Squats (as close as you can get without touching the wall hands reaching up)
20 Front Squats with PVC
20 Overhead Squats
Mobility WOD
Super Squat Sequence 4 mins each leg (2 mins foot flat on floor/ 2 mins side of food on floor)
Bottom of Squat hold 2 mins
Couch Stretch 2 mins each leg
WOD
Tabata Air Squats
Score total number of reps.
This is a FORM and MOBILITY WOD! All squats for each section should be for form.
Squat Clinic
Coaches spend 5 mins with your athletes evaluating squat form (think about your cert)
Then in a group for form not time.
20 Air Squats
20 Wall Squats (as close as you can get without touching the wall hands reaching up)
20 Front Squats with PVC
20 Overhead Squats
Mobility WOD
Super Squat Sequence 4 mins each leg (2 mins foot flat on floor/ 2 mins side of food on floor)
Bottom of Squat hold 2 mins
Couch Stretch 2 mins each leg
WOD
Tabata Air Squats
Score total number of reps.
This is a FORM and MOBILITY WOD! All squats for each section should be for form.
Tuesday, 21 February 2012
A/B WOD
EMOTM complete 5 pushpress (115/95) then Burpees for the remainder of the minute. Continue rounds until you have completed 100 burpees.
Scaling is to reduce number Of burpees or the weight for the pushpress.
Score is total time.
Cash out: max height box jump.
Friday, 17 January 2012
Last of the girls!
Chelsea
5 pullups
10 pushups
15 squats
Every minute on the minute for 30 minutes or until you cannot complete the round.
Short WOD's this week but definitely tough ones. Way to go guys!
Saturday HERO WOD @ 1000 Halsey
Monday Andrew's Birthday WOD @ 1100 Halsey (This will be the only coached WOD for the day since it is a federal holiday)
If you haven't been journaling you should be.
Chelsea
5 pullups
10 pushups
15 squats
Every minute on the minute for 30 minutes or until you cannot complete the round.
Short WOD's this week but definitely tough ones. Way to go guys!
Saturday HERO WOD @ 1000 Halsey
Monday Andrew's Birthday WOD @ 1100 Halsey (This will be the only coached WOD for the day since it is a federal holiday)
If you haven't been journaling you should be.
Thursday, 16 February 2012
Helen
3 rounds of:
400 meter run
21 dumbbell swings (35/55)
12 pullups
Strength Work:
3-3-3 front squat
3 rounds of:
400 meter run
21 dumbbell swings (35/55)
12 pullups
Strength Work:
3-3-3 front squat
Wednesday, 15 February 2012
Diane
21-15-9
225# Deadlift
HSPU
NOTE:
1. There is no Rx women's weight. 225# is Rx
2. Scale yourself appropriately
3. Yes we will do this in rounds because we only have 3 big bars.
(1630 class you are not to set up any equipment until after I have coached. NONE!)
21-15-9
225# Deadlift
HSPU
NOTE:
1. There is no Rx women's weight. 225# is Rx
2. Scale yourself appropriately
3. Yes we will do this in rounds because we only have 3 big bars.
(1630 class you are not to set up any equipment until after I have coached. NONE!)
Tuesday, 14 February, 2012
Clay and Jamie's Fairwell WOD
Happy Valentines Day!
Clay and Jamie started with us about 6 months ago and have been a great addition to our family. In that short period of time they have both achieved so much not only in strength but in mental toughness. They have always come to the WOD's smiling and have stayed to cheer others along. Your Kanto Plain family will miss you but we wish you both luck as your move onto HAWAII! (See you in 4 months-Andrew).
As per their request we will be doing Lauren's Birthday WOD which was their very first.
A/B WOD
Run 800m
Then:
4 rounds of
5 wall climbs
10 pullups
20 ab-mat situps
40 air squats
THEN
Run 400m
(Start and end the runs inside Halsey gym)
Coaches: Scale rounds and run as needed
Monday, February 13, 2012
A WOD
Nasty Girls
Three rounds
50 Air Squats
7 Muscle ups
10 Hang Power Cleans 135/95#
B WOD
Three rounds
50 Air Squats
7 Bench Dips
7 Pushups
10 Wall Ball Cleans
Scaling Options for MU
1) Lower ring to allow for leg assistance
2) Banding Option
http://gymnasticswod.com/content/muscle-transition-progression-pt2
Nasty Girls
Three rounds
50 Air Squats
7 Muscle ups
10 Hang Power Cleans 135/95#
B WOD
Three rounds
50 Air Squats
7 Bench Dips
7 Pushups
10 Wall Ball Cleans
Scaling Options for MU
1) Lower ring to allow for leg assistance
2) Banding Option
http://gymnasticswod.com/content/muscle-transition-progression-pt2
Friday
A/B WOD:
"Karen"
150 wallball for time
If you are in your first 4-6 weeks of crossfit - please consider scaling to 75 reps.
"Karen"
150 wallball for time
If you are in your first 4-6 weeks of crossfit - please consider scaling to 75 reps.
Thursday February 9, 2012
Skill work:
15-20 mins kipping pull-up practice
A/B WOD
3 Rounds for reps of
400m run
Max reps pull-ups without dropping off the bar or resting
15-20 mins kipping pull-up practice
A/B WOD
3 Rounds for reps of
400m run
Max reps pull-ups without dropping off the bar or resting
Wednesday, February 8, 2012
A WOD
3 Rounds for time of:
10 Squat cleans (95/65)
20 Box jumps
B WOD
3 Rounds for time of:
10 wallball cleans (20/14)
20 Box jumps
3 Rounds for time of:
10 Squat cleans (95/65)
20 Box jumps
B WOD
3 Rounds for time of:
10 wallball cleans (20/14)
20 Box jumps
Tuesday, February 7, 2012
A WOD
4 rounds for time of:
B WOD
4 rounds for time of:
Cash Out – MWOD
4 rounds for time of:
- 100 Double Unders (3:1 singles)
- 4 suicide runs
- 10 Bodyblasters (burpee/ pullup/ toes to bar)
B WOD
4 rounds for time of:
- 150 single jump-rope (may scale up to 100 double-unders if proficient)
- 4 suicide runs
- 10 burpees
- 10 jumping air squats
- 10 ab-mat sit-ups
Cash Out – MWOD
- Foam Roll out calves – 1 minute per leg
- Foam Roll out IT Band (side to side rolling) – 2 minutes per leg
- Couch stretch – 2 minutes per leg
Monday, February 6, 2012
Announcement: There will be no coached WODs tomorrow.
Home WOD:
3 Round for time of
30 sit-ups
30 air squats
20 walking lunges
20 Burpees
Home WOD:
3 Round for time of
30 sit-ups
30 air squats
20 walking lunges
20 Burpees
Friday, February 3, 2012
A/B WOD
4 Round for time of:
400m Run
50 box jumps (20/16inch)
30 push-ups
10 pushpresses (85/55)
4 Round for time of:
400m Run
50 box jumps (20/16inch)
30 push-ups
10 pushpresses (85/55)
Thursday, Februry 2, 2012
A/B WOD
For time:
30 Handstand push-ups
40 Pull-ups
50 Dumbbell swings
60 Sit-ups
70 Burpees
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