Saturday, November 1, 2014 05:10

Team Saturday

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31
Oct

Team Fight Gone Bad

Teams of two complete 3 rounds for max reps

1:00 Wallball (14/20)

1:00 Sumo Deadlift High-pull (55/75)

1:00 Box Jump (20)

1:00 Push Press (55/75)

1:00 Row

For total reps!

1 Partner works at a time!

Roy’s B-Day WOD – Happy Halloween

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30
Oct
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 10 ytw’s / 20 supermans / 20 hollow rocks / 20 scorpions / 20 grasshopper / 15 barbell good mornings (45/35) / 10 kb sumo deadlift highpull / 10 ring rows

B.) Group Dynamic Warm-Up

C.) Deadlift: 8 min. warm-up then:
3(70%), 3(80%), 3+(90%)
(add 10# to 1rm, then use 95% training max, 2:00 rest)

D.) 3 rounds for time of (score ea. round separately):
-14 calorie row
-14 barbell front rack lunge steps (135#/95#),
-14 c2b pull-ups,
-14 kb sumo deadlift high pull (70#/53#),
-14 burpees
(2:00 rest between rounds)
Screen-shot-2011-01-17-at-12.12.04-PM

Each class will designate 3-5 Zombies! A smaller class will only designate 2.

If you are alive you will start the workout with the first group.  If you are a Zombie you will start the WOD exactly 2 minutes after the living people and try to catch them! Your goal is to catch them and beat their time.

*Remember we will be wodding in costumes for the team wod Saturday morning. Hope you can make it.

Thursday’s WOD

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29
Oct
A.) Row 500 m. or run 400 m. / 15 pvc passover / 15 band scap squeeze / wall stretch / 20 barbell push press / 4 dive bomber to cobra / 10 chin-ups / 15 push-up / 15 banded goodmorning / band lat stretch

B.) Group Dynamic Warm-up + sprints (2 rolling ea. way, 4 push-up start)

C.) For Time:
-50 kb swings (53#/35#),
-40 double unders (120 singles),
-30 box jump (24″/20″),
-20 pvc sit-up,
-10 muscle-ups (scale: 20 hand release push-up + 15 chin-ups),
-20 pvc sit-up,
-30 box jump (24″/20″),
-40 double unders,
-50 kb swings (53#/35#)

D.) Mobility: 4-way partner shoulder stretch, achilles-calf smashing (2 min. ea. leg), center quad rock n roll, thoracic spine extension/roll on foam roll

Wednesday’s WOD

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28
Oct
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 10 ytw’s / 20 bird dogs / 20 hollow rocks / 20 grasshopper / 10 ovh squat (45/35) / :30 handstand hold

B.) Group Dynamic Warm-Up

C.) Strict Press:  8 min. warm-up then:
3(70%), 3(80%), 3+(90%)
(add 5# to 1rm, then use 95% training max, 2:00 rest)

D.) 5 rounds for time of:
-5 wall climb (scale: 2-3 wall climb / or inchworm + 2 push-up x 5)
-10 toes to bar (scale: hanging knees to chest or v-ups)
-15 kb taters (53#/35#)

Tuesday’s WOD

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28
Oct
A.) Run 400 m. or row 500 m. / 15 pvc passover / 5 pvc fig. 8′s / 15 band scap squeeze / 20 mt. climbers / 20 supermans / 20 v-ups / 20 push-ups / 10 ring rows

B.) Group Dynamic Warm-Up

C.) Floor Press/Bench Press: 8 min. warm-up then:
3(70%), 3(80%), 3+(90%)
(add 5# to 1rm, then use 95% training max, 2:00 rest)

D.)*3 min. AMRAP:
-3 power clean (225#/155#)(scale to 80-85%1rm),
-9 ring dips (scale: bench dips or hand release push-ups)

*2 min. rest then:

*3 min. AMRAP of:
-4 power clean (185#/135#)(scale to 70-75% 1rm),
-8 ring dips

*2 min. rest then:

*3 min. AMRAP of:
-5 power clean (135#/95#)(scale to 60-65% 1rm),
-7 ring dips

Robin’s B-Day WOD

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26
Oct
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 10 ytw’s / 20 bird dogs / 1:00 plank / 20 supermans / 20 grasshopper / 30 double unders / 10 strict pull-up / wall stretch

B.) Group Dynamic Warm-Up

C.) Back Squat: 8 min. warm-up then:
3(70%), 3(80&), 3+(90%)
(add 10# to 1rm, then use 95% training max, 2:00 rest)

D.) For Time:
-32 cal row,
-32 burpee box jumps (24″/20″),
-32 pull-ups,
-32 wall ball (20#/14#),
-32 double unders (scale: 96 singles),
-32 v-ups

Friday’s WOD

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23
Oct
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 5 pvc fig. 8′s / 15 band scap squeeze / 15 scap pull-up / 20 bird dogs / 20 supermans / 20 hollow rocks / 10 kb swings / 10 ovh squat (face wall w/ pvc)

B.) Group Dynamic Warm-Up

C.) Over-Head Squat: 8 min. warm-up then:
5(75%), 5(80%), 5+(85%)
(add 8# to to 1rm, then use 95% training max – 2:00 rest)

D.) 21-15-9 reps for time of:
-Power Snatch (95#/65#),
-Alt. Pistol Squats (scale w/ bands, pole, rings, or air squat),
-Run 200 m. w/ kb (53/35) after ea. set (21,15,9)

Thursday’s WOD

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22
Oct
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 10 ytw’s / 20 bird dogs / 20 scorpions / 1:00 plank / 20 mt climber / 10 single leg glute bridge (ea. leg) / wall stretch

B.) Group Dynamic Warm-Up
MED Ball warm-up

C.) Ring Dip: 10-5-5-5-5
(Scale up w/ weight, Scale down with bands, bench dips or push-ups)

D.) TABATA = 8 rounds of :20 on/:10 off for max reps of:
-TABATA Row (Calories),
-Rest 1 min,
-TABATA Ball Slams (30#/20#),
-Rest 1 min,
-TABATA Burpees

(complete all 8 rounds or row before you move on to ball slams and so on)

Wednesday’s WOD

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21
Oct
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 15 band scap squeeze / 20 bird dogs / 20 supermans / 1:00 plank / 20 mt. climbers / 10 ovh squat (face wall w/ pvc)

B.) Group Dynamic Warm-Up then power clean progressions

C.) EMOM for 10 min. perform:
-1 power clean,
-1 hang power clean
(increase weight – finish HAP)

D.) For Time:
-Run 800 m.,
-50 thrusters (45#/35#),
-Run 600 m. (400 + 200 m.),
-50 pull-ups (scale: jumping pull-ups),
-Run 400 m.,
-50 sit-ups,
-Run 200 m.,
-50 double unders (scale: 150 singles)

“Whine & Roesette’s”

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20
Oct

Using the “S” Word : Scaling

When we think of scales, we think of words like  “measurement” or “data.”  Scales are ways for us to measure a difference.  Scaling workouts allows us to complete; if we are unable to go RX, the daily workout.  We can then track those scaled wods as a way to see a differences between where we are today, and where we were a few months ago.  Besides scaling weights and movements, scaling workouts we “can complete as RX (or even scaling further what we could do)” allows us to take active rest days when we aren’t feeling 100%.  Scaling gives us very important options.

I think the beauty in WOD programming is in it’s ability to be inclusive.  Anyone can do a WOD because the particular movement(s) can be modified. I remember the first time I did “Fran;” she introduced me to thrusters (which I could do prescribed) and pull-ups. For the pull-ups I used the green and a thin red bands; it took me 10:00 to complete.  Fast forward six months when “Fran” visited again; but this time I did her as prescribed, and finished in 10:39.  Is that the best time? Not by a long shot; however, I was ecstatic because I did the pull-ups unassisted after months of practicing kipping pull ups.  When we scale we give ourselves a baseline –  a starting point from where we can improve.

The Lurong Challenge is set up in this way so participants can see how their performances change after they modify their diets for a time.  I am not participating; however, I’m interested to see if I see any improvement without going strict Paleo.  I’m cleaning up my eating for sure, but I still like my cheese and croissants every once in a while.  I really like the workouts as well because they offer different levels to choose.  No matter what level you choose, you’re still going to see improvement whether it be a faster time or more reps.  I’m excited to see how everyone doing the Lurong Challenge grows in the next few weeks.

The gains we make at the gym; however, are not without their costs.  We’ve all had those days when we are so sore from the workout the day before that we can barely move.  The DOMS man…the struggle is real.  There are also days when the slightest twist or bend makes us whimper from the pain.  Pain is our body’s way of saying, “Slow your roll and push aside your pride.”  Injury is not worth an “RX” next to your name on the board.  If you’re sore or hurting… Modify.  You’re still getting a workout in for the day while allowing your body to recuperate.

Scaling just allows us to be smarter athletes.  There is no shame in scaling.  Scaling is a way to continue improvement and avoid setbacks.  There is nothing “less” about scaling other than the weights are lighter, the reps are fewer, or the movements are simpler.  That doesn’t change our work ethic.  We still give our best. We still strive to achieve “Virtuosity” by performing each movement to it’s utmost proper standard. We still push our boundaries.  We still see improvement, and that is all that matters.

Tuesday’s WOD

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20
Oct
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 10 ytw’s / 20 supermans / 20 v-ups / 20 mt. climbers / 3 wall climbs / 10 strict pull-up / 25 double unders

B.) Group Dynamic Warm-Up

C.) Push Press: 8 min. warm-up then:
5(75%), 5(80%), 5+(85%)
(add 5# to 1rm – then use 95% training max – 2:00 rest)

D.) “Dynamix”
7 min. AMRAP of:
-6 hspu (level 3), (6 hand release push-up – level 2), (6 hr push-up from knees – level 1),
-8 kb swings(70#/53# – level 3),(53#/35# – level 2),(35#/17# – level 1),
-12 kb sumo deadlift high pull (70#/53# – level 3),(53#/35# no highpull – level 2),(35#/17#-no highpull – level 1)

Monday’s WOD

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19
Oct
A.) Run 400 m. or row 500 m. / 15 pvc passover / 15 band scap squeeze / 20 bird dogs / 20 supermans / 20 hollow rocks / 20 grasshopper / wall stretch / 10 strict pull-up / 20 du

B.) Group Dynamic Warm-up

C.) Front Squat: 8 min. warm-up then:
5(75%), 3(80%), 3+(85%)
(add 8# to your 1RM – use 95% training max – 2:00 rest)

D.) 12 min. AMRAP of:
-200 m. run,
-10 squat clean wall ball (20#/14#) (ea. wallball must first start w/ a full clean – you must also catch ea. ball after you throw or no rep),
-10 box jumps (24″/20″) (games standard)

Saturday Team WOD

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17
Oct
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 10 ytw’s / 20 bird dogs / 20 grasshopper / 30 double unders / 10 kb swings / 15 push-ups / 10 strict pull-ups

B.) Partner Workout:
For Time:
-Row 1,500 m.,
*1 partner must hold top of push-up (plank) while other rows,
-50 wall ball (20#/14#),
*1 partner must hold bumper plate over-head (45#/25#) while other does wall balls,
-50 thrusters (95#/65#)
*1 partner must hold 1 kb in ea. hand (53#/35#) while other does thrusters
-Both partners run 400 m. backwards

***Can only accomplish task once the hold is performed; can split it up any way you would like.

Todd’s B-Day WOD

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16
Oct
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 10 ytw’s / 20 bird dogs / 20 supermans / 1:00 plank / 20 mt. climbers / :30 handstand hold

B.) Group Dynamic Warm-Up

C.) Strict Press: 8 min. warm-up then:
5(65%), 5(75%), 5+(85%)
(add 5# to 1 rep max; then use 95% training max – 2:00 rest)

D.) For Time:
-1,968# hang power clean and jerk (break up w/ any weight you want),
*Then 2 rounds of:
-23 sit-ups,
-23 ball slams (30#/20#),
-23 ring push-ups,
-23 kb swings (53#/35#)

Thursday’s WOD

Posted by bobby
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15
Oct
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 15 band scap squeeze / 20 bird dogs / 20 scorpions / 20 hollow rocks / 20 supermans / 20 mt. climbers / 10 single leg glute bridge (ea. leg) / 20 speed skaters

B.) Group Dynamic Warm-Up

C.) Deadlift: 8 min. warm-up then:
5(65%), 5(75%), 5+(85%)
(add 10# to your 1rm deadlift, then use 95% training max,
2:00 rest between sets)

D.) Every :90 for 7 rounds complete:
-1 rope climb (scale: 3 progressions)
(competitors can scale up to legless)

E.) 5 rounds of:
-8 front squat (135#/95#)(115#/80), (75#/55#),
-16 walking lunge steps (if you are resting tomorrow – scale up 53#/35# kb),
-24 double unders (scale: 72 singles)

Wednesday’s WOD – “The XWOD”

Posted by bobby
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14
Oct
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 5 pvc fig. 8′s / 15 band scap squeeze / 20 bird dogs / 20 hollow rocks / 20 grasshopper / 10 ovh squat (face wall w/ pvc)

B.) Group Dynamic Warm-Up then:
Med. Ball Warm-Up: :30 toss left, :30 toss right, :30 between legs toss, :30 squat toss, back to back :30 pass right, back to back :30 pass left
Snatch Progressions

C.) 8 min. Chute and Ladder Workout of Snatches and Toes to Bar:
Sequence:  15,12,9,6,3,6,9,12,15…..
8 min. AMRAP of:
-15 Snatch (level 3 = 95#/65#, level 2 = 75#/55#, level 1 = 45#/35#)
-15 toes to bar (level 3 = t2b, level 2 = hanging knees to 90 degrees, level 1 = abmat sit-ups)
-12 snatch,
-12 t2b
-and so on down the ladder and back up. Go as far as possible in 8 min. Score = total amount of reps in 8 min.
*Snatch may be muscle snatch, power snatch, squat or split snatch

D.) 2,000 m. recovery row or 1,600 m. run

E.) Mobility

Tuesday’s WOD

Posted by bobby
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13
Oct
A.) Run 400 m. or row 500 m. / 15 pvc passover / 10 ytw’s / 20 mt. climbers / 20 bird dogs / 1:00 plank / 20 supermans / 10 strict pull-up

B.) Group Dynamic Warm-Up

C.) Floor Press/Bench Press: 8 min. warm-up then:
5(65%), 5(75%), 5+(85%)
(add 5# to floor press max, then use 95% training max – 2:00 rest)

D.) 5 min. AMRAP of:
-7 push-ups (feet on 45# plate – hand release – no worming)
-7 c2b pull-ups (scale: 7 jumping c2b)
*1 min. rest then:
5 min. AMRAP of:
-7 ring dips (scale: bench dips),
-7 ring row

Kelly’s B-Day WOD

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12
Oct
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 10 ytw’s / 20 bird dogs / 20 mt. climbers / 20 hollow rocks / 15 ovh squat (face wall w/ pvc) / 10 single leg glute bridge (ea. leg)

B.) Group Dynamic Warm-up

C.) Back Squat:  8 min. warm-up then:
5(65%), 5(75%), 5+(85%)
(add 10# to your back squat max then use 95% training max – 2:00 rest)

D.) “Kelly’s B-Day WOD”
For Time:
-Run 400 m.,
-44 sit-ups,
-Run 200 m.,
-44 double unders (scale: 132 singles),
-Run 400 m.,
-44 v-ups (scale: sit-ups),
-Run 200 m.,
-44 burpees,
-Run 400 m.,
-44 hollow rocks (scale: lie on back – toe touches)
-Run 200 m.

Bring A Friend Friday

Posted by bobby
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9
Oct
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 15 band scap squeeze / 20 mt. climber / 20 bird dogs / 20 sit-ups / 20 supermans / 30 speed skaters / 10 air squat

B.) Group Dynamic Warm-up

C.) Strict Press: teach movement/bar path to whole class –
then – 5 min. warm-up – then:
5(60%), 5(65%), 5(70%)
(use 95% training max – 2:00 rest)

D.) For Time:
-500 m. row,
-40 ball slam (30#/20#) (scale: 40 air squat or light ball slam),
-30 kb swings (53#/35#) (Scale Down: weight, Scale up: 70#/53#),
-20 burpees (members / competitors scale up to 10 wall climbs),
-10 ring rows,
-Run 400 m.

Thursday’s WOD

Posted by bobby
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8
Oct
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 15 band scap squeeze / 20 bird dogs / 20 scorpions / 20 hollow rocks / 10 single leg glute bridge (ea. leg) / 20 mt. climbers / 3 wall climbs / 10 banded good mornings

B.) Group Dynamic warm-up

C.) EMOM 21 min complete:
-Min. 1, 4, 7, 10, 13, 16, & 19:  5 deadlift (60% 1rm),
-Min. 2, 5, 8, 11, 14, 17, & 20:  10 burpees
-Min. 3, 6, 9, 12, 15, 18, &  21:  15 v-up (scale:   abmat sit-ups / competitors scale up w/ GHD sit-ups)

Lurong WOD #5 “Boomsauce”

Posted by bobby
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7
Oct
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 5 pvc fig. 8′s / 10 ytw’s / 20 bird dogs / 20 mt. climbers / 20 scorpions / 20 v-ups / 10 kb swings / 10 ring rows

B.) Group Dynamic Warm-Up

C.) Clean Progressions

D.) 15 min. ladder of:
-1 squat clean (level 3 = 185/105, level 2 = 135/85, level 1 = 55/35),
-1 muscle up (level 3 = mu, level 2 = pull-up, level 1 = jumping pull-up),
-2 squat clean,
-2 muscle up,
-3 squat clean,
-3 muscle up
*and so on….continue to go up the ladder as far as possible in the 15 minute time frame.
*your score is the total # of reps completed

Traveling Hero WOD – Friday Oct. 24th

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7
Oct

TravelingHeroWODflyer

Please join members of other local CrossFit gyms Friday, October 24th 2014. We used to get together with some of the local boxes once every month or couple months for a Hero WOD on a Friday night. We are bringing it back bigger and better than ever. Please click the above link in white for more details.

Tuesday’s WOD

Posted by bobby
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6
Oct
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 15 band scap squeeze / 20 bird dogs / 20 supermans / 20 hollow rocks / 20 mt. climbers / 10 single leg glute brige (ea. leg) / wall stretch / pigeon stretch

B.) Group Dynamic Warm-Up

C.) “De-load Week”
Back Squat: 5 min. warm-up then:
5(60%), 5(65%), 5+(70%)
(use 95% training max – 2:00 rest – last set not 5+)

D.) 3 rounds of:
-Run 400 m.,
-20 wall ball (20#/14#),
-10 hspu

Monday’s WOD

Posted by bobby
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5
Oct
A.) Run 400 m. or row 500 m. / 15 pvc passover / 10 ytw’s / 20 bird dogs / 20 grasshopper / 15 push-ups / 15 scap pull-up / 10 kb taters / 25 double unders

B.) Group Dynamic Warm-Up

C.) “Deload Week”
Floor Press or Bench Press: 5 min. warm-up:
5(60%), 5(65%), 5(75%)
(use 95% training max – 2:00 rest between sets – last set not 5+)

D.) For Time:
50-40-30-20-10 reps of: Double unders (scale: 150-120-90-60-30 singles)
15-12-9-6-3 reps of:  Burpees,
5-4-3-2-1 reps of: rope climb (scale: 15-12-9-6-3 reps of progressions)
(or scale # of rope climbs – instead do: 3-2-1-1-1)

(ex. perform 50 du, 15 burpees, 5 rope climbs and so on…)

“Whine and Rosette’s”

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2
Oct

CFH athletes and friends I am proud to announce that Rosette Capito will be doing guest blogs for us. Rosette has been a great friend and loyal member since she stepped foot into CrossFit Huntley almost exactly three years ago. She brings energy, humor, and intelligence to our amazing box. Rosette is also amazing at lifting heavy s*** and she is a great Olympic lifter who I love to coach and watch. She works extremely hard at it and I am proud I get to coach her.

“My Second Home”

Hi! My name is Rosette, and I am addicted to Crossfit. (Don’t worry I don’t usually introduce myself like that in person. I don’t want to scare any of the new members. Haha!)  I have been a member at Crossfit Huntley for three years; I can proudly say this is the longest I have stuck to a workout regimen, and plan to stick with for a very long time.  Before I walked through that big garage door, I could not workout consistently for more than three to six months.  I’ve tried gym memberships and boot camps, but nothing kept me coming back.

So what keeps me coming back to CFH?  Is it the exciting workout we obsess over the night before until it’s finally posted? Maybe.  Is it the possibility of getting another PR? Kinda.  But despite this being a personal fitness journey these past three years, what really gets me through that door everyday are the people I’ve come to know and care for at the box.  What really gets me through a WOD is the fact there are others sweating and suffering along with me.  No matter how hard things are, everyone is cheering on and supporting each other.

At first it was a little intimidating; as new experiences often are, but gradually I started to immerse myself in the community.  I stepped out of my comfort zone and into a new world full of possibility.  In an age where connections are made through cables and computer screens, Crossfit Huntley has brought me back to my human roots.  Meeting all the new faces at the gym always gives me a renewed energy, while seeing their excitement when they hit a PR or learn something new fuels my next lift.  I’m somewhat shy myself when it comes to meeting new people, but after picking myself up after a hard workout with someone new it’s easy to give a high five and say “good job” because you’ve gone through that experience together.

There are plenty of articles and blogs detailing horror stories about bad coaching, but I am grateful to be at a box where the coaches are passionate about what they do.  Our coaches are always improving themselves along with us going to seminars and getting various certifications. They always stress good form and technique.  When the coaches have us come up to the board before the WOD; I think of it as our team huddle, and the coaches are our quarterbacks there to lead, teach and inspire us.  Whether you’ve been at the gym for some time or you are brand new to the family, don’t be afraid to ask questions or voice concerns especially before a workout.  If I have a question or need help with a skill or a lift, I’ve always felt comfortable asking for their input.  What is important is there will always be a dialogue between coaches and members.

I am proud and blessed to be a part of the CFH family.  Everyday I am inspired by our members and coaches who come in and work hard with fierce dedication.  We all have different stories, but when we come together at the gym we all have one goal in mind – to be better than yesterday.

Sean’s B-Day WOD

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2
Oct
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 10 ytw’s / 20 bird dogs / 1:00 plank, :30 superman hold, 3 skin the cat, 20 grasshoppers / 10 ovh squat (face wall w/ pvc)

B.) Group Dynamic Warm-Up

C.) Over-head Squat: 8 min. warm-up then:
5(75%), 3(85%), 1+(95%)

D.) For Time:
-43 cal row,
-43 wall ball (20#/14#),
-10 ring dips (Scale: w/ bands or  box dips),
-43 air squats,
-43 kb swings (53#/35#)
-10 ring dips (scale w/ bands box dips),

Thursday’s WOD

Posted by bobby
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1
Oct
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 15 band scap squeeze / 20 bird dogs / 20 scorpions / 20 hollow rocks / 15 supermans / 20 mt. climbers / 10 single leg glute bridge (ea. leg) / 10 banded goodmornings

B.) Group Dynamic Warm-Up

C.) 20 min. to find 1 rep max Sumo Deadlift
5 (60%), 5(75%), 3(85%), 1(95%), 1?

D.) 4 min. AMRAP of:
-3 burpee box jump (24″/20″),
-6 deadlift (185#/125#),
-9 v-ups
*1 min. rest then:
4 min. AMRAP of:
-3 burpee box jump (24″/20″),
-6 deadlift (185#/125#),
-9 v-ups

E.) Mobility: Roll thoracic spine, barbell smash calves and hamstrings,
Static: 3 way band hamstring, figure 4, wall stretch

Lurong Challenge WOD #4 – “Paranormal”

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30
Sep
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 15 band scap squeeze / 20 bird dogs / 20 scorpions / 1:00 plank / :30 superman hold / 20 mt. climbers / 10 single leg glute bridge (ea. leg) / :30 handstand hold / 10 strict pull-up

B.) Group Dynamic Warm-Up

WORKOUT: This workout will be in 3 minute blocks of 2 rounds per block. If you complete the 2 rounds you will get another 3 minutes of Thrusters and Double/Single Unders (depending on level). Each repetition of Thrusters and each Double/Single Under is worth 1 rep.

LEVEL 1
9 Thrusters (55#/35#),
27 Single Unders
________________________
11 Thrusters (55#/35#),
33 Single Unders
________________________
13 Thrusters (55#/35#)
39 Single Unders

and so on……..
_______________________________________
LEVEL 2:
9 Thrusters (75#/55#)
27 Double Unders
_______________________
11 Thrusters (75#/55#)
33 Double Unders
______________________
13 Thrusters (75#/55#)
39 Double Unders

and so on….
______________________________________
LEVEL 3:
9 Thrusters (95#/75#)
27 Double Unders
__________________________
11 Thrusters (95#/75#)
33 Double Unders
__________________________
13 Thrusters (95#/75#)
39 Double Unders

and so on….

D.) 1 mile recovery run or row + roll and static

Kristie Wesa’s B-Day WOD

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29
Sep
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 10 ytw’s / 20 mt. climbers / 20 bird dogs / 20 v-ups / :30 handstand hold / 10 push-ups / 10 kb swings

B.) Group Dynamic Warm-Up

C.) Push Press: 8 min. warm-up then:
5(75%), 3(85%), 1+(95%)
(use 95% training max – 2:00 rest)

D.) For Time:
Buy in: 27 cal. row then:
3 rounds of:
-9 kb snatch right arm (53#/35#),
-9 kb snatch left arm (53#/35#),
-9 push-ups (hand release),
Cash out: 27 cal row

Monday’s WOD

Posted by bobby
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28
Sep
A.) Run 400 m. or Row 500 m. / 20 grasshopper / 20 bird dogs / 20 supermans / 20 hollow rocks / 15 pvc passover / 5 pvc fig. 8′s / 15 band scap squeeze / 10 ovh squat (face wall w/ pvc)

B.) Group Dynamic warm-up

C.) Front Squat: 8 min. warm-up then:
5(75%), 3(85%), 1+(95%)
(use 95% training max – 2:00 rest)

D.) 7 rounds for time of:
-5 ovh. squat (135/95, 95/65, 75/55)
-5 t2b (scale: v-ups or knees to chest),
-5 strict pull-up

Lurong Benchmark #2 – “The Olympian”

Posted by bobby
Comment
25
Sep
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 10 ytw’s / 20 bird dogs / 20 grasshopper / 10 kb swing / 10 push-up / 10 ovh squat (face wall w/ pvc) / 20 hollow rocks

B.) Group Dynamic Warm-up then:
Clean & Jerk or Snatch Progressions

C.) “The Olympian”
9 min. AMRAP of:
Level (3), (2), (1)
20 G2OH- (95/65), (65/45), (20# mb/14# mb),
7 Bar Facing Burpees,
15 G2OH- (135/85),(75/55),(45/35)
7 Bar Facing Burpees,
10 G2OH- (155/105),(95/65),(65/45),
7 Bar Facing Burpees,
5 G2OH- (185/135),(135/95),(95/65),
7 Bar Facing Burpees,
AMRAP G2OH- (225/155),(155/105),(115/85)

Your total score will be the total number of repetitions completed in the 9 minutes.

D.) Deadlift: 5(75%), 3(85%), 1+(95%)
(use 95% training max – 2:00 rest)
(you may have to go lighter because of WOD first today)

E.) Mobility: Roll: hamstring, glutes, thoracic spine, hip flexor,
Static: 3 way band hamstring, figure four, band samson stretch, wall stretch

Thursday’s WOD

Posted by bobby
Comment
24
Sep
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 15 band scap squeeze / 20 supermans / 1:00 plank / 20 mt. climbers / 10 kb taters

B.) Group Dynamic Warm-up

C.) Strict Press: 8 min. warm-up then:
5(75%), 3(85%), 1+(95%)
(use 95% training max – 2:00 rest)

D.) 4 rounds of:
-60 ft. bearcrawl,
-8 t2b,
-16 reverse walking lunge step (scale up w/ kb 53#/35#),
-24 sit-up

E.) 10 min. cool down: row & roll to recover
*Tomorrow we will do benchmark #2 of the Lurong Challenge – so do your mobility if you are in the challenge especially, and go light if you are wodding today.

Wednesday’s WOD

Posted by bobby
Comment
23
Sep
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 10 ytw’s / 20 bird dogs / 20 v-ups / 20 mt. climbers / 20 ovh walking lunge step w/ pvc / 10 strict pull-up / :30 handstand hold

B.) Weighted pull-up: 5-3-2-1
(increase weight ea. set, finish HAP – 2:00 rest between sets)

C.) 20 min. AMRAP of:
-400 m. run,
-20 ring row,
-40 double under (scale: 20 du attempts or 120 singles)

D.) Mobility: achilles & calf smashing (2 min), it band roll, inner thigh roll, center quad rock n roll, lat roll, band lat stretch, wall stretch

Cheryl’s B-Day WOD

Posted by bobby
Comment
22
Sep
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 15 band scap squeeze / 20 superman, 1:00 plank, 20 grasshopper, wall stretch, 10 ovh squat (face wall w/ pvc), 10 kb sumo deadlift high pull

B.) Group Dynamic Warm-Up

C.) Back Squat: 8 min. warm-up then:
5(75%), 3(85%), 1+(95%)
(use 95% training max – 2:00 rest)

D.) For Time:
-46 meter sprint,
-46 push-ups (hand release) (no worming – take your time if you worm),
-46 meter sprint,
-46 kb swings (53#/35#),
-46 meter sprint,
-46 sit-ups,
-46 meter sprint,
-46 ball slams (30#/20#),
-46 meter sprint

Lurong Benchmark #3 – “The Triplet Tester”

Posted by bobby
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21
Sep
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 10 ytw’s / 20 mt. climbers / 20 bird dogs / 20 scorpions / 20 hollow rocks / 10 ovh squat (face wall w/ pvc)

B.) Group Dynamic Warm-Up

C.) 11 min. ascending ladder AMRAP of:

The Rep Sequence

Round 1
3 Wall Balls
3 Box Jumps
3 Deadlifts
Round 2
6 Wall Balls
6 Box Jumps
6 Deadlifts
Round 3
9 Wall Balls
9 Box Jumps
9 Deadlifts
Round 4
12 Wall Balls
12 Box Jumps
12 Deadlifts
Round 5
15 Wall Balls
15 Box Jumps
15 Deadlifts
Round 6 +
Add 3 Reps each round
Continue with 18, 21, 24, 27, 30…. until time expires
___________________________________________________

Movement Details – Men

Level III (3)
Wall Balls- 20 lbs with a 10 foot target
Box Jumps- 24 inches
Deadlifts- 115 lbs
Level II (2)
Wall Balls- 14 lbs with a 10 foot target
Box Jumps- 20 inches
Deadlifts- 105 lbs
Level I (1)
Med Ball Cleans- 14 lbs
Box Jumps- 16 inches
Deadlifts- 95 lbs
___________________________________________________

Movement Details – Women

Level III (3)
Wall Balls- 14 lbs with a 9 foot target
Box Jumps- 20 inches
Deadlifts- 75 lbs
Level II (2)
Wall Balls- 10 lbs with a 9 foot target
Box Jumps- 16 inches
Deadlifts- 65 lbs
Level I (1)
Med Ball Cleans- 10 lbs
Box Jumps- 12 inches
Deadlifts- 55 lbs
____________________________________________________
D.) Floor Press: 8 min. warm-up then:
5(75%), 3(85%), 1+(95%)
(use 95% training max, 2:00 rest)

E.) Mobility:
Band lat/pec stretch, band samson stetch, achilles/calf smashing, thoracic spine extension/roll, center quad rock n roll, doorway hamstring

Partner WOD

Posted by bobby
Comment
19
Sep
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 10 ytw’s / 20 supermans / 20 hollow rocks / 20 mt. climbers / 10 banded good mornings / 10 kb swings / 10 strict pull-up / 10 ovh squat (face wall w/ pvc) / group dynamic warm-up

B.) 20 min. AMRAP of:
Partner 1: 400 m. run

Partner 2: AMRAP of:
-5 ring dip,
-10 ring row,
-15 box jump (24″/20″),
-10 burpees,
-5 power snatch (135#/95#)

*When partner 1 returns from run, partner 2 runs and partner 1 starts where partner 2 left off
*Score is total rounds + reps of AMRAP

Lurong Benchmark #1 Capacity Test

Posted by bobby
Comment
18
Sep
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 10 ytw’s / 20 bird dogs / 20 1:00 plank / 20 mt. climbers / wall stretch / band lat-shoulder stretch / 3 wall climb

B.) Group Dynamic Warm-Up

C.) Benchmark #1 (Capacity Test):
Level 1:
-4 min. cal row,
-1 min. rest,
3 min. jumping pull-ups,
-1 min. rest,
-2 min. air squat,
-1 min. rest,
-1 min. shoulder to over-head (65#/45#)
(Score = total reps)
___________________________________________
Level 2:
-4 min. cal. row,
-1 min. rest,
-3 min. pull-ups,
-1 min. rest,
-2 min. back squat (115#/80#),
-1 min. rest,
-1 min. shoulder to over-head (95#/65#)
(Score = total reps)
_______________________________________________
Level 3:
-4 min. cal. row,
-1 min. rest,
-3 min. c2b pull-up,
-1 min. rest,
-2 min. back squat (165#/115#),
-1 min. rest,
-1 min. shoulder to over-head (135#/95#)
(Score = total reps)
_______________________________________________
D.)  Over-Head Squat:
3(80%), 3(85%), 3+(90%)
(use 95% training max – 2:00 rest between sets)
(you may have to decrease weight a little because we are doing the WOD first today).

Thursday’s WOD

Posted by bobby
Comment
17
Sep
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 15 band scap squeeze / 20 supermans / 20 hollow rocks / 20 grasshoppers / 20 scorpions / 10 t2b / 10 kb swings / 10 banded good mornings

B.) Group Dynamic Warm-Up

C.) Good Mornings: 5-5-5
(increase weight ea. set – 2:00 rest between sets)

D.) 4 rounds of:
-Run 400 m.,
-15 sumo deadlift highpull (95#/65#),
-30 double unders (scale: 90 singles)

E.) Mobility: 2 min. Achilles/Calf Smashing ea. side, IT band roll, inner thigh roll, center quad rock n roll, thoracic spine extension/roll, 3-way band hamstring

Tom Mickey’s B-Day WOD

Posted by bobby
Comment
16
Sep
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 10 ytw’s / 20 bird dogs / 1:00 plank / 20 scorpions / 10 ring row / 20 over-head walking lunge steps / 3 wall climb

B.) Group Dynamic Warm-up then med. ball warm-up
:38 toss right, :38 toss left, :38 granny toss, :38 squat toss

C.) Strict Handstand Push-Up: 5-5-5-5
(:90 rest between sets – scale up w/ plates or parallettes,
scale down w/ bands, box, or strict kb press from knees)

C.) For Time:
-38 meter sled push (180# added / 115# added),
-9 ring dip,
-17 power clean (135#/95#),
-38 pull-up,
-38 push-up (hand release),
-38 meter sled push (180# added / 115# added)

Maddy Moffett’s Sweet 16 B-Day WOD

Posted by bobby
Comment
15
Sep
A.) Run 400 m. or Row 500 m. / 16 pvc passover / 16 bird dog / 16 supermans / 16 hollow rocks / 16 mt. climbers / 16 double unders / 16 ovh squat (face wall w/ pvc) / 16 push-up

B.) Group Dynamic Warm-Up

C.) Front Squat: 8 min. warm-up then:
3(80%), 3(85%), 3+(90%)
(use 95% training max – 2:00 rest between sets)

D.) For Time:
-16 calorie row,
-16 wall ball (20#/14#),
-16 box jump (30″/24″),
-16 toes to bar,
-16 over-head walking lunge steps (95#/65#),
-16 alt. pistol squats (scale w/ bands, rings, or air squat),
-16 v-ups,
-1600 m. run

Monday’s WOD

Posted by bobby
Comment
14
Sep
A.) Run 400 m. or Row 500 m., 15 pvc passvoer, 10 ytw’s, 20 bird dogs, 20 grasshopper, 30 speed skater, 10 ovh squat (face wall w/ pvc), 10 kb swings

B.) Group Dynamic Warm-Up

C.) Push Press: 8 min. warm-up then:
3(80%), 3(85%), 3+(90%)
(use 95% training max – 2:00 rest between rounds)

D.) 4 individually timed rounds of:
-4 ground to over-head (155#/105#),
-8 burpee pull-up,
-16 lateral hops over hurdle (over & back = 1)
*1:00 rest between rounds

Saturday Team WOD

Posted by bobby
Comment
12
Sep
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 10 ytw’s / 20 supermans / 20 v-ups / 15 ovh squat (face wall w/ pvc) / 3 wall climbs / 20 ovh walking lunge steps w/ pvc / group dynamic warm-up

B.) W/ one partner complete the following For Time:
Partner 1: 30 wall ball (20#/14#), 30 push-ups (hand release),
Partner 2: 30 wall ball (20#/14#), 30 push-ups (hand release),
Partner 1: 20 wall ball, 20 push-ups,
Partner 2: 20 wall ball, 20 push-ups,
Partner 1: 10 wall ball, 10 push-ups,
Partner 2: 10 wall ball, 10 push-ups
*Run 800 m. together w/ one wall ball passing whenever!

Friday’s WOD

Posted by bobby
Comment
11
Sep
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 15 band scap squeeze / 20 bird dogs / 20 scorpions / 20 hollow rocks / 20 grasshoppers / 15 banded good mornings / 10 strict pull-up / 50 Russian twist

B.) Group Dynamic Warm-up then hamstring / low back warm-up (roll to v-sit x 5, roll to ea. leg hurdler x 5, roll to butterfly x 5)

C.) 10 rounds of 1 minute:
-3 deadlifts (315#/205#),
-20 double unders (60 singles),
(*w/ the remaining time in the minute:  AMRAP Burpees)
(*Rest 2 Minutes bewteen rounds. Score is number of burpees completed).

D.) Mobility: Roll – thoracic spine extension, lats, glutes/hips, and hamstrings
Static: samson stretch, 3-way band hamstring, pec doorway

9/11 Tribute WOD

Posted by bobby
Comment
10
Sep

A.) Run 400 m. / 15 pvc passover / 10 ytw’s / 20 bird dogs / 20 hollow rocks / 20 mt. climber / 15 push-up / 10 ovh squat (face wall w/ pvc) / :30 handstand hold / group dynamic warm-up

B.)  For Time:
-2001m. Row or 2001m. Run (1.25 miles),
-11 Box Jumps (30″ / 24″),
-11 Thrusters (125# / 85#),
-11 Burpee Chest to Bar Pull-ups,
-11 Power Cleans (170# / 120#),
-11 HSPUs,
-11 KB Swings (70#/53#),
-11 Toes to Bar,
-11 Deadlifts (170# / 120#),
-11 Push Jerks (110# / 75#),
-2001m. Row  or 2001m. Run (1.25 miles)

******If athletes begin the WOD with a Row, they finish with a Run and vice versa.

The workout symbolizes the events that unfolded on September 11, 2001, in its design.  The date and year are represented by the row (i.e. 2001 meters) and the 9 movements, each including 11 repetitions. The 125-pound Thrusters represent the deaths that occurred at the Pentagon; the 175-pound Power Clean stands for AA Flight 175 that collided with the South Tower; Flight 77 and Flight 93 were combined and are represented in the 170-pound Deadlift; and the 110-pound Push Jerk signifies the number floors in each of the Twin Towers.

Join us tomorrow to WOD, to sweat, and to pay a small tribute to those who were lost. Never forget – 9/11.

Wednesday’s WOD

Posted by bobby
Comment
9
Sep
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 10 ytw’s / 20 supermans / 20 v-ups / 20 grasshoppers / :30 handstand hold or max distance walk

B.) Group Dynamic warm-up then: up and down monkey bars of choice x 2

C.) Strict Press: 8 min. warm-up then:
3(80%), 3(85%), 3+(90%)

D.) 8 min. ascending ladder of:
-1 c2b pull-up, 1 thruster (95#/65#)
-2 c2b pull-up, 2 thruster (95/65)
-3 c2b pull-up, 3 thruster (95/65)
-and so on…
-Score is total rounds plus reps
(scale regular pull-ups and weight for thruster)

Nick’s B-Day WOD

Posted by bobby
Comment
8
Sep
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 15 band scap squeeze / 20 bird dogs / 20 scorpions / 20 hollow rocks / 20 mt. climbers / 10 ring rows

B.) Dynamic Warm-up + med ball warm-up

C.) Back Squat: 8 min. warm-up then:
3(80%), 3(85%), 3+(90%)
(use 95% training max – 2:00 rest between sets)

D.) For Time:
-31 power snatch (95#/65#),
-31 box jumps (24″/20″),
-31 sit-ups (Nick GHD sit-up),
-31 power clean (135#/95#)

Monday’s WOD

Posted by bobby
Comment
7
Sep
A.) Run 400 m. or Row 500 m. / 15 pvc passovers / 10 ytw’s / 20 bird dogs / 20 mt. climbers / 20 push-ups / 30 double unders / 15 ovh squat (face wall w/ pvc)

B.) Group Dynamic Warm-Up

C.) Floor Press or Bench Press: 8 min. warm-up then:
3(80%), 3(85%), 3+(90%)
(use 95% training max – 2:00 rest between sets)

D.)* 3 min. AMRAP of:
-7 kb swing (53#/35#) (competitors use 70#/53#),
-7 burpee
*1 min. rest,
*3 min. AMRAP of:
-8 alt. kb snatch (53#/35#),
-8 ring row
*1 min. rest,
*3 min. AMRAP of:
-10 push-up (hand release),
-20 double unders (scale:10 lateral hops (over and back = 1))

Jason Zobott’s B-Day WOD

Posted by bobby
Comment
4
Sep
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 5 pvc fig. 8′s / 15 band scap squeeze / 20 mt. climbers / 20 bird dogs / 20 hollow rocks / 10 ovh squat (face wall w/ pvc) / 10 kb swings

B.) Group Dynamic Warm-Up

C.) Over-Head Squat: 8 min. warm-up then:
5(75%), 5(80%), 5(85%)
(use 95% training max – 2:00 rest between sets)

D.) For Time:
-1,997 meter row or 1 mile run,
-9 wall climb,
-6 rope climb (scale: 18 progressions or 25 ring row),
-17 burpee barrier hops

Thursday’s WOD

Posted by bobby
Comment
3
Sep
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 10 ytw’s / 20 supermans / 20 hollow rocks / 20 bird dogs / 15 banded good mornings / 10 ring row

B.) Group Dynamic then Med. Ball Warm-Up
:30 toss L, :30 toss R, :30 swing toss, :30 squat toss

C.) Single Leg Deadlift: 5 – 5 – 5 – 5 (4 sets of 5 ea. leg)
(increase weight ea. set – 2:00 rest after you complete both legs in a set)

D.) E2MOM for 16 min. perform:
-4 over-head plate step-ups ea. leg (45#/25#)(set box to knee height – 8 total step-ups)
-8 kb sumo deadlift highpull (53#/35#)(competitors 70#/53#)
-16 sit-ups

Wednesday’s WOD

Posted by bobby
Comment
2
Sep
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 5 pvc fig. 8′s per side / 15 band scap squeeze / 20 mt. climbers / 30 double unders / 10 kb swings / 3 wall climbs

B.) Group Dynamic Warm-Up

C.) Push Press: 8 min. warm-up then:
5(75%), 5(80%), 5+(85%)
(use 95% training max – 2:00 rest between sets)

D.) For Time:
-Cash In:  500 m. row then:
*21-15-9 reps of:
-Pull-ups,
-KB Swing (53#/35#),
-Push-ups (hand release)
-Cash Out: 400 m. run