Labor Day Group Wod - August 31, 2013

"Holleyman"

30 rounds for time of:
5 Wall ball shots, 20/14 pound ball
3 Handstand push-ups
1 Power clean 225/135#





U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

Friday, August 30th, 2013

Warmup:
4 Minutes (8 rounds) Tabata Handstand Hold
(looks like: 20 seconds handstand hold, 10 seconds rest, 20 seconds handstand hold, 10 seconds rest, etc)

30 Muscle-ups for Time

Modification for Muscle ups: 1 chest-to-bar pullup+1 transition (see minute 3:10 on the video below)+1 ring dip OR jumping muscle ups (minute 4:30, but do the ring dip to full press out)

Thursday, August 29th, 2013

8 Rounds for Time

15 Medball Pushups
50m Overhead Walking Lunges with a 20/14# Medball*
*3 burpee penalty every time the ball touches the ground before 50 meters is compelted

If you cannot do RX medball pushups, the modification is regular pushups or modified pushups.

This should be completed around the track if possible, start at the beginning of the track, complete pushups, lunge 50 meters, complete pushups, lunge the next 50 meters, etc, working your way around the track.

If you can't complete around the track then lunge from the basketball hoop by the cage to the basketball hoop by the women's bathroom and back for 50m.

Wednesday, August 28th, 2013

Mainsite Sunday 130825

Ten rounds for load and time of:
1 Clean and Jerk
5 Pull-ups
10 Push-ups
15 Squats

Score: load (weight) and time

Tuesday, August 27th, 2013

Tabata Tuesday!

16 Rounds (8 minutes total)
Double unders
Deadlift 135/95#
(looks like: 20 seconds double unders, 10 seconds rest, 20 seconds deadlifts, 10 seconds rest, 20 seconds double unders...etc)

4 mins rest

16 Rounds (8 minutes total)

Burpees
Kettlebell Swings 53/35#
(looks like: 20 seconds burpees, 10 seconds rest, 20 seconds KBS, 10 seconds rest, 20 seconds burpees, etc)

Monday, August 26th, 2013

3 Rounds for Time

400m Run
21 Thrusters 65#/45#
12 Toes to Bar

Friday, August 23rd, 2013

Turkish Get-Up practice: get comfortable with the movement. Use dumbells, see how heavy you can comfortably get


7 Rounds (2 minutes rest between sets)
1 Bear Complex (1 bear complex = 7 sequences of squat clean, shoulder to overhead, overhead to back squat rack, back squat, shoulder to overhead, back to the floor, tap and go to next clean. See video below!)
7 Pullups
*Start with the bar and increase each round if possible

Score = heaviest weight completed

Turkish Get-Up



Bear Complex:

Thursday, August 22nd, 2013

Annie

50-40-30-20-10
Abmat Situps
Double Unders

Wednesday, August 21st, 2013

AMRAP in 10 minutes
1-2-3-4-5-6-7...
 Deadlifts 185/125#
Wall Ball Shots 20/14# to 10'/9' target

Looks like: 1 deadlift, 1 wb shot, 2 deadlifts, 2 wb shots, 3 deadlifts...etc increading by 1 rep each round until 10 minutes is up

Score: final completed round + total reps in incomplete round

Simple, yet excellent demo:

Tuesday, August 20th, 2013

Run 5k

Sorry this post is late!

Monday, August 19, 2013

Every minute, on the minute do:
5 bar-facing-burpees
max push press 55/75# for the rest of the minute

WOD is complete when you have completed 100 push presses.

Score: Time

AMRAP in 15 Minutes

10 Pistols (5 each leg)
15 Supermans
20 Abmat Situps

Thursday, August 15th, 2013

Nancy

5 Rounds for Time
400m run
15 overhead squat 95/65#

Score: time

Wednesday, August 14, 2013

10-9-8-7-6-5-4-3-2-1
Pullups
1-2-3-4-5-6-7-8-9-10
Burpees

1 squat clean thruster between burpees and pullups @ 95/135#

Looks like:
10 pullups, 1 burpee, 1 thruster, 9 pullups, 2 burpees, 1 thruster, 8 pullups, 3 burpees, 1 thruster, 7 pullups, 4 burpees, 1 thruster...etc

Tuesday, August 13, 2013

Here's a spicy chipper for a blazing hot Tuesday

A WOD
10 Deficit handstand pushups  (45# plates)       
20 Chest to bar pullups                                                       
30 Box jumps 30"/24" (stack plates to get to 30")        
40 Kettle bell swings  1.5/1 pood                                     
50 Wall ball shots 20#/14# (10' target for men and women)                       

B WOD
10 Wall climbs
20 Pullups
30 Box jumps 24"/20"
40 KBS 1.5/1 pood
50 Wall Ball Shots 20/14# (10'/9' target)

If you don't know how to do or modify an exercise, look it up on crossfit.com, youtube or google. There is excellent information the internet!

Monday, August 12, 2013

Happy Monday!

Warm up and mobilize!


1) Establish a 1 rep High Bar Back Squat (HBBS) max in 20 minutes

If you are uncomfortable squatting heavy without a coach, no worries, practice squat technique at a weight you feel comfortable for 20 minutes. Hit multiple sets of 10, 5, 3, 2, 1 and see how they feel at different weights. Ensure you are using good technique. Remember: Chest up, knees out, tight core, drive through the heels, and big breath (fill your lungs up, this helps to stabilize your core) at the top of the squat and hold it through the lift if possible.

Then

2) 100 burpees for time

Score: Squat Max ##/Burpee Time

*Watch the second video carefully on how to bail out of a squat if you get stuck and have to dump the weight! Always dump/drop the bar behind you, rather than pitching it over your head. This may seem like common sense, but I have seen too many people try pitch it forward over their heads and GET HURT to not put up a warning.

Friday, August 9, 2013

Buy in: 5 sets max effort strict pullups

6 x 400m sprints (outside lane of track)

2:1 rest - Run takes 90 seconds, rest 180 seconds

Score: Total Pullups/fastest and slowest 400m time

Thursday, August 8, 2013

10-9-8-7-6-5-4-3-2-1

Thrusters 75#/115#

Hand Release Pushups

Score: Time

Wednesday, August 7, 2013

Wednesday, August 7, 2013

Warmup: Burgner warmup with PVC and empty bar. See last week for demo-video.

3 Rounds for Time

5 Power Cleans  95#/135#

10 Ring rows

15 Burpees

Score: Time

*RX Ring Rows (rings must touch your armpits unlike demo guy)

*Modified Ring Rows

Tuesday, August 6, 2013

5 Rounds for Time

200m Run (from concrete pad to end of the track straight-away and back)*

15 Sumo Deadlift Highpull w/ Kettle Bell 35#/53#

15 Kettle Bell Swings 35#/53#

*Sub 4 Suicides for 200m run in case of rain

Score: Time

Monday, August 5, 2013

10 Minute Muscle-up or Pull-up practice

As Many Rounds as Possible in 12 Minutes (AMRAP)

5 V-ups

7 Box Jumps 20"/24"

10 Wall Ball Shots  14/20# to 9'/10' target

Score: Rounds/Time for pushups

V-ups: Start by laying on your back. Raise your upper body and legs at the same time and touch your toes while balancing on your butt (Making your body look like a V). Modification for V-ups: instead of touching your toes at the top, touch your shins. Or bend your knees and touch the back of your knees. On ANY modification, the goal is to get your back and legs off of the floor at the same time so that you are balanced on your butt. If you touch your toes while your back is on the floor, you are doing it wrong.

Friday, August 2nd, 2013

Cash in: 3 sets max hand stand push ups, 1 minute rest between attempts

Rest/Mobilize

3-3-3-3-3-3

Deadlift

*You may choose one weight to work at the whole time, or increase weight each set. Ideally all working sets at or above 70% of 1RM. If you don't know your 1RM, just pick a weight that is heavy for you, but you feel comfortable completing injury free

Mobilize/foam roll

Score: Total HSPU(rx/mod)/#-#-#-#-#-#-#

See you Saturday for the Fitness Challenge at 0900 for a nice warm up, then 31 Heroes at 1000!

Take a look at this video on Handstand Pushup Progression and Modifications - DO NOT DO THE BANDED HSPU unless you are practicing with a COACH who is VERY comfortable spotting you. If you miss the rubber band, you are in for a world of hurt...