3 Rounds for Time
10 Ring Push ups
10 Deadlift @ 225/185#
10 Box Jumps @ 20/24"
Thursday, October 31, 2013
Happy Halloween!
5 Rounds for Time
3 Hang squat cleans @ 185/135#
6 Pullups
9 Kettle bell swings @ 53/35#
5 Rounds for Time
3 Hang squat cleans @ 185/135#
6 Pullups
9 Kettle bell swings @ 53/35#
Wednesday, October 30, 2013
AMRAP in 10 Minutes
12 Bar facing burpees
6 Overhead squat @ 120/90#
2 Muscle ups (modification: 4 chest-to-bar pullups+4 ring dips)
Rest
3 x 400m run, Rest 1:1
12 Bar facing burpees
6 Overhead squat @ 120/90#
2 Muscle ups (modification: 4 chest-to-bar pullups+4 ring dips)
Rest
3 x 400m run, Rest 1:1
Tuesday, October 29, 2013
5 Rounds for Time
3 Handstand Pushups
10 Toes to bar
Rest 3 minutes
5 Rounds for Time
3 Power Snatches 135/95#
100m run
Score: time/time
3 Handstand Pushups
10 Toes to bar
Rest 3 minutes
5 Rounds for Time
3 Power Snatches 135/95#
100m run
Score: time/time
Monday, October 28, 2013
For Time:
50 Double unders (3:1 modification)
10 Thrusters @ 95/65#
45 DU
9 Thrusters
40 DU
8 Thrusters
35 DU
7 Thrusters
30 DU
6 Thrusters
25 DU
5 Thrusters
20 DU
4 Thrusters
15 DU
3 Thursters
10 DU
2 Thrusters
5 DU
1 Thruster
Done!
50 Double unders (3:1 modification)
10 Thrusters @ 95/65#
45 DU
9 Thrusters
40 DU
8 Thrusters
35 DU
7 Thrusters
30 DU
6 Thrusters
25 DU
5 Thrusters
20 DU
4 Thrusters
15 DU
3 Thursters
10 DU
2 Thrusters
5 DU
1 Thruster
Done!
Friday, October 25, 2013
4 Rounds for Time
5 Dumbell Ground to Overhead @ 40#/25#
10 Medball Pushups
15 Medball Situps
Dumbell Ground to Overhead
Med Ball Pushups
Medball Situps
5 Dumbell Ground to Overhead @ 40#/25#
10 Medball Pushups
15 Medball Situps
Dumbell Ground to Overhead
Med Ball Pushups
Medball Situps
Thursday, October 24, 2013
Buy In: 3 Sets of 10 Good mornings @ light/moderate weight - Rest as needed between sets, you may use different weight for each set or stay at one set weight
See video below, but go much slower than this guy- 3 count down, 3 count up. For the purposes of today, go slowly, use light weight, get comfortable with the movement. You should feel these in your hamstrings and glutes. **Super important: maintain your lumbar curve. If you begin to lose your lumbar curve, don't bring your torso all the way down to parallel to the ground. Better to maintain your curve and have less range of motion.
Good mornings:
As Many Rounds as Possible in 15 Minutes:
5 Ring dips
7 Pullups
9 Med Ball Cleans
Med Ball Cleans:
See video below, but go much slower than this guy- 3 count down, 3 count up. For the purposes of today, go slowly, use light weight, get comfortable with the movement. You should feel these in your hamstrings and glutes. **Super important: maintain your lumbar curve. If you begin to lose your lumbar curve, don't bring your torso all the way down to parallel to the ground. Better to maintain your curve and have less range of motion.
Good mornings:
As Many Rounds as Possible in 15 Minutes:
5 Ring dips
7 Pullups
9 Med Ball Cleans
Med Ball Cleans:
Tuesday, October 22, 2013
10-9-8-7-6-5-4-3-2-1
Box Jumps @ 24'/20'
Wall Ball Shots @ 20#/14# to 10'/9' target
Box Jumps @ 24'/20'
Wall Ball Shots @ 20#/14# to 10'/9' target
Monday, October 21, 2013
5 Rounds for Time
5 Power Cleans
10 Shoulder to Overhead (press, push press, or jerk. your choice)
15 Deadlifts
Weight: 135/95# for all movements
5 Power Cleans
10 Shoulder to Overhead (press, push press, or jerk. your choice)
15 Deadlifts
Weight: 135/95# for all movements
Friday, October 18, 2013
AMRAP in 18 Minutes
10 Knees to Elbows
15 Deadlifts @ 155/110
20 Kettlebell Swings @ 35/55
Cash out: 50 hand release pushups
10 Knees to Elbows
15 Deadlifts @ 155/110
20 Kettlebell Swings @ 35/55
Cash out: 50 hand release pushups
Thursday, October 17, 2013
Buy in: 3 sets of max strict pullups with 1-2 mins rest between sets
(If you can't do strict pullups, do kipping pullups. If you can't do kipping pullups, do banded pullups. If you can't do banded pullups, do 3 sets of 10 jumping pullups, jumping as little as possible. DO NOT do max sets of jumping pullups.)
Rest
800m Run
50 Backsquats @ 135/95#
10 Wallclimbs (these are for you James!)
50 Backsquats @ 135/95#
800m Run
(If you can't do strict pullups, do kipping pullups. If you can't do kipping pullups, do banded pullups. If you can't do banded pullups, do 3 sets of 10 jumping pullups, jumping as little as possible. DO NOT do max sets of jumping pullups.)
Rest
800m Run
50 Backsquats @ 135/95#
10 Wallclimbs (these are for you James!)
50 Backsquats @ 135/95#
800m Run
Wednesday, October 16, 2013
7 sets of 5 reps Overhead Squats @ 65% of your 1 rep max (1RM)
*If you don't know what your 1RM, pick a weight that you can complete sets of 5 for all 7 sets, that is a little challenging towards the last sets. If they are super easy, add weight. If you are getting close to failure, drop weight. 65% should be manageable for sets of 5. Don't worry, we will be testing in a few weeks for an OHS 1 rep max.
Rest at least 5 minutes
100m burpee-broad jump
*If you don't know what your 1RM, pick a weight that you can complete sets of 5 for all 7 sets, that is a little challenging towards the last sets. If they are super easy, add weight. If you are getting close to failure, drop weight. 65% should be manageable for sets of 5. Don't worry, we will be testing in a few weeks for an OHS 1 rep max.
Rest at least 5 minutes
100m burpee-broad jump
Tuesday, October 15, 2013
In 10 minutes, find your 1 rep max for shoulder press
Write down this number in your WOD journal (if you don't have one, get one this week) and keep it filed away for future use
Rest at least 5 minutes
5 Rounds for Time
100 Double Unders (300 singles for scaled)
Max unbroken Thrusters @ 95/65#
Write down this number in your WOD journal (if you don't have one, get one this week) and keep it filed away for future use
Rest at least 5 minutes
5 Rounds for Time
100 Double Unders (300 singles for scaled)
Max unbroken Thrusters @ 95/65#
Monday, October 14th, 2013
Not sure if Halsey is closed for the holiday, so this is a WOD we can do outside.
Buy-in: Tabata (8 rounds of 20 seconds work and 10 seconds rest) Handstand holds
*Focus on ACTIVE SHOULDERS and keeping a TIGHT CORE. Think about trying to shrug your shoulders as close to your ears as possible. If you feel uncomfortable upside down, try looking "up" with your eyes at the floor (but make sure to keep your ears between your arms). Only rest your heels on the wall while keeping your entire torso extremely straight (this can only happen by keeping a SUPER tight core). Don't get lazy in the last sets and relax your shoulders or core.
**Goal: do NOT slam into the wall. Only kick up with enough force to gently rest your feet against the wall. This should be completely silent. Yes, it takes practice, but its invaluable for handstand progressions.
***This is primarily for shoulder stabilization. If you can't do a handstand against the wall, try walking your feet up the wall as high as you can while balancing on your hands and hold it for the remainder of the 20 seconds. OR practice trying to kick up into a handstand for 20 seconds.
Rest at least 5 minutes
AMRAP (As Many Rounds as Possible) in 12 Minutes
5 Tire Flips
100m(ish) run (1 lap around both buildings)
5 Tire Flips
100m(ish) run BACKWARDS (1 lap around both buildings)
Buy-in: Tabata (8 rounds of 20 seconds work and 10 seconds rest) Handstand holds
*Focus on ACTIVE SHOULDERS and keeping a TIGHT CORE. Think about trying to shrug your shoulders as close to your ears as possible. If you feel uncomfortable upside down, try looking "up" with your eyes at the floor (but make sure to keep your ears between your arms). Only rest your heels on the wall while keeping your entire torso extremely straight (this can only happen by keeping a SUPER tight core). Don't get lazy in the last sets and relax your shoulders or core.
**Goal: do NOT slam into the wall. Only kick up with enough force to gently rest your feet against the wall. This should be completely silent. Yes, it takes practice, but its invaluable for handstand progressions.
***This is primarily for shoulder stabilization. If you can't do a handstand against the wall, try walking your feet up the wall as high as you can while balancing on your hands and hold it for the remainder of the 20 seconds. OR practice trying to kick up into a handstand for 20 seconds.
Rest at least 5 minutes
AMRAP (As Many Rounds as Possible) in 12 Minutes
5 Tire Flips
100m(ish) run (1 lap around both buildings)
5 Tire Flips
100m(ish) run BACKWARDS (1 lap around both buildings)
Friday, October 11, 2013
Mainsite 130923
For time:
45/35 pound barbell Overhead squat, 50 reps
100 Abmat sit-ups
115/85 pound Overhead squat, 25 reps
50 Toes to bar
185/125 pound Overhead squat, 10 reps
20 Toes to bar
For time:
45/35 pound barbell Overhead squat, 50 reps
100 Abmat sit-ups
115/85 pound Overhead squat, 25 reps
50 Toes to bar
185/125 pound Overhead squat, 10 reps
20 Toes to bar
Thursday, October 10, 2013
Mainsite 130922
"Fight Gone Bad!"Three rounds of:
Wall-ball, 20/14 pound ball, 10/9 ft target (Reps)
Sumo deadlift high-pull, 75/55 pounds (Reps)
Box Jump, 24/20" box (Reps)
Push-press, 75/55 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
It does not matter what station you start with, as long as you go through all the stations in order.
Wednesday, October 9, 2013
Mainsite 130921
100 meter Sprint (1 wide lap around 2 outside buildings)
Clean & jerk, 1 rep
Max reps Muscle-up
Rest up to 2 minutes between rounds as needed
Score: Time (including rest), load for C&J, and Muscle-up reps for each round
Tuesday, October 8, 2013
Mainsite 130919
Three rounds for time of:
Kettlebell swing, 21 reps (1.5/1 pood = 53lb/35lb)
Push-ups, 21 reps
Chest to Bar pullups 21 reps
20 inch Box jump, 21 reps
Supermans, 21 reps
Walking lunge, 150 ft
Monday, October 7, 2013
I am going to take a page from the Mainsite book this week. CrossFit.com has AWESOME wods, so we are going to hit some :)
Mainsite : 130917
Five rounds for time of:
45/35 pound barbell Overhead walking lunges, 50 feet
21 Burpees
Let trailing knee gently kiss the ground on each lunge.
Score: Time
Mainsite : 130917
Five rounds for time of:
45/35 pound barbell Overhead walking lunges, 50 feet
21 Burpees
Let trailing knee gently kiss the ground on each lunge.
Score: Time
Friday, October 4, 2013
3 Rounds for Time
800 meter Run
25 Plate Ground-to-Overhead @ 45/25#
20 Front Squats @ 135/95#
800 meter Run
25 Plate Ground-to-Overhead @ 45/25#
20 Front Squats @ 135/95#
Thursday, October 3, 2013
For Time:
10 Handstand Pushups
50 Air Squats
9 HSPU
45 Air Squats
8 HSPU
40 Air Squats
7 HSPU
35 Air Squats
6 HSPU
30 Air Squats
5 HSPU
25 Air Squats
4 HSPU
20 Air Squats
3 HSPU
15 Air Squats
2 HSPU
10 Air Squats
1 HSPU
5 Air Squats
10 Handstand Pushups
50 Air Squats
9 HSPU
45 Air Squats
8 HSPU
40 Air Squats
7 HSPU
35 Air Squats
6 HSPU
30 Air Squats
5 HSPU
25 Air Squats
4 HSPU
20 Air Squats
3 HSPU
15 Air Squats
2 HSPU
10 Air Squats
1 HSPU
5 Air Squats
Wednesday, October 2, 2013
AMRAP in 15 Minutes
3 Squat Clean @ 185/135#
30 Double Unders
3 Muscle ups
3 Squat Clean @ 185/135#
30 Double Unders
3 Muscle ups
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