Wednesday, February 10, 2016 15:06

CrossFit Games Open WOD 12.3

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9
Feb


CrossFit Huntley – CrossFit

(No Measure)

Run 400 m., Row 500 m. or Bike 2:30, 15 pvc passover, 5 pvc fig. 8′s, 10 ytw’s, 10 bird dogs, 10 supermans, 10 scorpions, 10 roll to v-sit, 10 v-ups, 10 kb swings, 10 kb goblet squat, 2 wall climb, 10 strict pull-up, 30 double unders, group dynamic

CrossFit Games Open 12.3 (AMRAP – Rounds and Reps)

18-Minute AMRAP of:
15 Box Jumps, 24″ / 20″
12 Shoulder-to-Overhead, 115# / 75#
9 Toes-To-Bar

Tuesday Feb. 09 2016 WOD

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8
Feb


CrossFit Huntley – CrossFit

(No Measure)

Run 400 m., Row 500 m. or Bike 2:30, 20 speed skaters, 20 bird dogs, 20 mt. climbers, :30 plank, :30 superman hold, 10 scorpions, 10 glute bridge, 10 banded good morning, 10 ovh squat (face wall w/ pvc and band around knees), 10 ring row, group dynamic

Front Squat (10-8-6-4+)

60%, 70%, 80%, 85%

2:00 rest between sets

Metcon (Time)

5 rounds for time of:

-5 hang clean (135/95),

-10 x 15 yd. sprints (touch ground with hand)

*competitors Rx plus w/ 185/125

Monday Feb. 08, 2016

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7
Feb


CrossFit Huntley – CrossFit

(No Measure)

Run 400 m., Row 500 m., or Bike 2:30, 15 pvc passover, 5 pvc fig. 8′s, 10 ytw’s, 20 bird dogs, 20 hollow rocks, 10 mt.climbers, 10 scap pull-up, 10 kip swings, 10 kb taters, (:03 pause at bottom of squat), 10 push-up, group dynamic

Floor Press (10-8-6-4+)

60%, 70%, 80%, 85%

Rest 2 min. Between sets

Metcon (AMRAP – Reps)

5 min. AMRAP of:

*Row 500 m./450 m.,

*50 double unders,

*25 pull-ups,

*5 handstand push-up

*Rest 2 min. then:

5 min. AMRAP of:

*Row 500 m./450 m.,

*50 double unders,

*25 pull-ups,

*5 handstand push-up

*start back at beginning after 2 min. rest, score = total reps

*scale: 150 singles or 25 du attempts, jumping pull-up, hspu w/ mat, pike from box or strict press w/ kb or db from knees

Wednesday February 03, 2016 CFH Open WOD???

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2
Feb


CrossFit Huntley – CrossFit

(No Measure)

Row 500 m., run 400 m. or bike 2:30, 15 pvc passover, 5 pvc fig. 8′s, 15 band scap squeeze, 10 scap pull-up, 20 bird dogs, 15 supermans, 10 scorpions, :30 plank, 10 kb swings, 10 mb cleans, 10 strict pull-ups or ring dips, group dynamic warm-up, then: Open WOD?

Jason M.’s B-Day WOD

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1
Feb


CrossFit Huntley – CrossFit

(No Measure)

Run 400 m. or Row 500 m., 15 pvc passover, 5 pvc fig. 8′s, 10 ytw’s, 20 supermans, :30 plank, 2 wall climbs, 10 scap pull-up, 10 kip swings, 10 kb sumo deadlift high pull, 10 kb goblet squat, group dynamic

Ring Dips (5-5-5-5-5+)

Every :90 for 7:30 min. (5 sets) complete:

*5 ring dips.

(scale: w/ bands or box dips),

Scale-Up w/ weight vest, or dip belt to add weight.

Last set 5+ (unbroken)

Metcon (Time)

3 rounds of:

-2 rope climb,

-15 burpee plate jumps (jump on and off 45# bumper plate),

-15 hang power clean (135/95)

*competitors may:

*Rx plus 155/105#

*Scale: 2 Rope climb w/ 5 progressions ea. round

*Jason

Thursday January 28, 2016

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27
Jan


CrossFit Huntley – CrossFit

(No Measure)

Run 400 m., bike 2:30 or row 500 m., 15 pvc passover, 5 pvc fig. 8′s, 25 double unders or 20 du attempts, 20 bird dogs, 20 mt. climbers, 10 v-ups, 10 glute bridge, 10 ovh squat (face wall w/ pvc), 10 ring row, group dynamic

(No Measure)

Agility Ladders:

2 times ea of:

-1 foot. in ea.

-2 foot. in ea.

-2 foot. in 2 foot. out,

-2 foot hop,

-single foot hop (left),

-single foot hop (right),

-lateral high knees (ea. way x 1),

-lateral – 2 feet in, 2 feet out (ea. way),

-lateral scissors (ea. way),

-1 foot in as fast as possible,

-upper body lateral 2 hands in (ea. way),

-partner wheelbarrow 2 in ea.

Metcon (AMRAP – Reps)

3 rounds for max reps of:

-1 min. row (calories),

-1 min. kb swings (53/35),

-1 min. sit-ups,

-1 min. box jumps or step ups (24/20),

-1 min. rest

Wednesday January 27, 2016 CFG Open WOD ?

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26
Jan


CrossFit Huntley – CrossFit

(No Measure)

Run 400 m., Bike 2:30 or Row 500 m., 15 pvc passover, 5 pvc fig. 8′s, 15 band scap squeeze, 20 bird dogs, 20 supermans, :30 plank, 10 scap pull-up, 10 kip swings, 20 mt. climbers, 10 push-ups or ring dips, 10 kb swings, 10 kb goblet squat, group dynamic then:

CrossFit Games Open WOD???

Mobility

5 min. cool down jog, row or bike then:

Roll to recover: calf smash, center quad rock & roll, inner thigh roll, lat roll, pec stretch, 3 -way band shoulder stretch, doorway hamstring stretch, wall stretch

Tuesday January 26, 2016

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25
Jan

CrossFit Huntley – CrossFit

(No Measure)

Row 500 m. or Run 400 m., 15 pvc passover, 5 pvc fig. 8′s, 10 ytw’s, 20 bird dogs, 20 hollow rocks, 20 scorpions, 30 double unders, 10 scap pull-up, 2 skin the cat, :30 handstand hold, 10 kb taters, group dynamic

Metcon (Time)

For Time:

*1,000 m. row then:

3 rounds of:

-50 ft. kb goblet walking lunge steps (53#/35#),

-10 hspu

Double-Unders (8 rounds – 0:20 on, 0:10 off)

TABATA – Double Unders

8 rounds – score ea. individual round,

0:20 of work, 0:10 of rest

5 min. rest after wod, complete the TABATA

Cash-Out / Skill Work

3 x 10

alternating pistol squats

(hold kb to scale up)

2:00 rest between sets

Optional

Monday January 25, 2015

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24
Jan


CrossFit Huntley – CrossFit

(No Measure)

Run 400 m. or Row 500 m., 15 pvc passover, 5 pvc fig. 8′s, 15 band scap squeeze, 20 bird dogs, 20 scorpions, :30 plank, 10 supermans, 10 glute bridge (ea. leg), 20 grasshopper, 10 strict pull-up, 10 ovh squat (face wall w/ pvc), group dynamic

Deadlift (5-5-3-3-3-3)

60%, 70%, 75%, 80%, 85%, ?

Every 3 min. for 18 min. (6 sets)

Find 3 rep max (touch and go)

Metcon (AMRAP – Reps)

8 min. AMRAP of:

-3 mb clean (squat) (20#/14#),

-3 toes to bar,

*6+6, 9+9, 12+12, 15+15…reps go up by 3′s each additional round. Ladder up – finish far as possible in 8 min. for total reps.

Saturday January 23, 2016 Partner WOD

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22
Jan


CrossFit Huntley – CrossFit

(No Measure)

Run 400 m. or Row 500 m., 15 pvc passover, 5 pvc fig. 8′s, 15 band scap squeeze, 20 grasshopper, 15 supermans, 16 scorpions, 15 v-ups, 10 scap pull-up, 10 ring row, 10 push-ups, 10 good-mornings (45/35), 10 mb clean, 25 double unders, group dynamic

Metcon (Time)

With 1 partner complete the following for time:

*Run 1 mile (alternate running 400 m. (2 ea.) then:

*50 kb swings (53/35)

*40 front squat (135/95),

*30 clapping push-ups (scale: hand release push-ups),

*20 box jump (30″/24″),

*30 clapping push-ups,

*40 front squat (135/95),

*50 kb swings (53/35)

Friday January 22, 2016

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21
Jan


CrossFit Huntley – CrossFit

(No Measure)

Run 400 m. or Row 500 m., 15 pvc passover, 5 pvc fig. 8′s, 20 bird dogs, 20 hollow rocks, 15 band scap squeeze, 20 mt. climber, 2 skin the cat, 2 wall climbs, 10 kip swings, 10 kb swings, 10 kb goblet squat, group dynamic

Shoulder to Over-Head Complex (2-2-2-2)

E3MOM for 12 min (4 sets) complete:

-2 strict press,

-2 push press,

-2 push jerk,

-2 split jerk

(build on the complex – try to finish HAP for the complex – if you are still sore from Wed., stay light and work bar path/technique)

Metcon (Time)

3 rounds for time:

-15 wall ball (20#/14#),

-10 chin-ups,

-5 hang power snatch (115/75)

*Competitor may Rx Plus w/:

-15 wall ball (25#/16# or 20#)

-5 bar muscle up,

-5 hang power snatch (135/95)

*Scale / new members:

-15 wall ball (14#/10# or lighter) (squat to box),

-10 jumping pull-up/chin-up,

-5 hang power clean or light hang power snatch

Thursday January 21, 2016

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20
Jan


CrossFit Huntley – CrossFit

(No Measure)

2 rounds of:

-Row 200 m. or bike 1 min.,

-10 grasshopper,

-10 superman,

-10 v-ups,

-10 pvc passover,

-10 ovh squat,

-20 double unders,

-5 strict pull-up

then: group dynamic warm-up

Metcon (AMRAP – Rounds and Reps)

20 min. AMRAP of:

-1 rope climb,

-10 ball slams (30#/20#),

-20 burpees,

-30 sit-ups
Competitor may Rx plus w/ legless rope climb.

Scale: 3 rope climb progressions, or 5 strict ring rows.

Wednesday January 20, 2016

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19
Jan

CrossFit Huntley – CrossFit

Warm-up (No Measure)

Row 500 m. or Bike 2:30, 15 pvc passover, 5 pvc fig. 8′s, 10 ytw’s, 20 grasshoppers, 15 supermans, 16 scorpions, 15 hollow rocks, :30 plank, 10 scap pull-up, 10 kip swings, 2 wall climbs, 10 mb clean, 15 banded good-morning, group dynamic – then:

CrossFit Games Open WOD????

Shhhh, keep it a secret!

Cash-Out / Skill Work

3 sets of:

-2 turkish get-up ea. side,

-5 strict hspu,

-Row 500 m.

*rest as needed

Tuesday January 19, 2016 OLY

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18
Jan

CrossFit Huntley – Olympic Lifting

(No Measure)

Snatch Progressions

Muscle Snatch (3-3-3-3)

E2MOM for 8 min. (4 sets) complete:

-3 muscle snatch,

*start light work on hip extension and high pull, and then increase weight ea. set finishing HAP for a triple

Paused Snatch (2-2-2-2-2-2)

1 paused lift off (:03 pause at knee) then full snatch from right above the knee.

50%, 60%, 70%, 75%, 80%, 85%

E2MOM for 12 min (6 sets)

Snatch Grip Push Press (behind head) (3-3-2-2-2)

E2MOM for 10 min. (5 sets),

Start at 60% 1rm snatch, increase weight ea. set finishing HAP for a double

Tuesday January 19, 2016

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18
Jan

CrossFit Huntley – CrossFit

(No Measure)

2 rounds of:

-Row 200 m.,

-10 pvc passover,

-10 band scap squeeze,

-10 bird dogs,

-10 push-ups,

-:30 plank,

-10 ovh squat (face wall w/ pvc)

Group Dynamic Warm-Up

Floor Press (5-5-5-5+)

E3MOM for 12 min. (5 sets) complete:

-5 floor press – super-set w/:

-5 strict pull-up

(73%, 75%, 78%, 80%)

Metcon (4 Rounds for reps)

TABATA Mash-Up:

8 rounds ea. – 0:20 on, 0:10 off of:

-Ring Dips,

-Box Jumps (24/20)

-1 min. Rest then:

8 rounds ea. 0:20 on, 0:10 off of:

-Ring Rows,

-Double Unders

*Mash-Up =

-perform ring dips, then box jumps = 1 round, and do this 8x,

-Then perform ring rows, then du – 8x

*score = lowest rep for ea. movement

*Scale DU to singles and divide by 3 at end to enter into wodify.

Kate’s B-Day WOD

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17
Jan


CrossFit Huntley – CrossFit

(No Measure)

Row 500 m., 15 pvc passover, 15 band scap squeeze, 20 bird dogs, 15 supermans, 16 scorpions, :30 plank, 10 glute bridge, 10 roll to v-sit, 20 mt. climber, 10 good morning, 10 scap pull-up, 10 kip swings, 10 ovh squat (face wall w/ pvc), group dynamic

Back Squat (Bring Sally Up)

Squatting to the song.

RX = 135/95,

Scale accordingly – 135/95 is pretty brutal, be smart, it is a lot of pause squats.

New members scale w/ training bar or air squats.

Metcon (Time)

For Time:

*39 cal. row,

*Then 3 rounds of:

-13 kb swings (70/53),

-13 walking lunge steps w/ kb (70/53) – you can do 14 if you really want),

-13 PVC sit-ups (Kate and competitors use GHD),

-13 back extensions (Kate and competitors use GHD)

Saturday January 16, 2016 Team WOD

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15
Jan


CrossFit Huntley – CrossFit

(No Measure)

Run 400 m. or Row 500 m., 15 pvc passover, 5 pvc fig. 8′s, 15 band scap squeeze, 20 bird dogs, 20 scorpions, 20 hollow rocks, 20 mt. climbers, :30 plank, 10 scap pull-up, 10 kip swings, 10 barbell good morning (45/35), 10 barbell push-press, 10 kb goblet squat, group dynamic

Metcon (AMRAP – Rounds and Reps)

Teams of 3 complete the following 25 min. AMRAP:

-7 burpees,

-7 pull-ups,

-7 thrusters (95/65),

-7 mb sit-ups (20/14, toss mb to one partner standing 4 ft. from you)

Friday January 15, 2016

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14
Jan

CrossFit Huntley – CrossFit

(No Measure)

Run 400 m. or Row 500 m., 15 pvc passover, 5 pvc fig. 8′s, 20 bird dogs, 20 supermans, 10 v-ups, 20 mt. climbers, 15 band scap squeeze, 2 wall climbs, 10 mb clean, 10 ring rows, group dynamic

Overhead Squat (5-5-5-5+)

Every 3 min. for 12 min. (4 sets) complete:

-5 ovh squat @70-75% 1rm,

*if your max has increased and you are completing your ovh squat super easy increase weight ea. set.

Metcon (AMRAP – Reps)

*For total reps complete the following AMRAP’s:

-3 min. amrap of:

-3 hang power snatch (75/55),

-3 box jump overs (24/24″)

*rest 1 min.,

-3 min. amrap of:

-6 hang power snatch (75/55),

-6 box jump overs (24/20)

*rest 1 min.,

-3 min. AMRAP of:

-9 hang power snatch (75/55),

-9 box jump overs

*new members may scale to lower height box jump or step-up, and perform hang power clean instead of hang power snatch.

Thursday January 14, 2016

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14
Jan


CrossFit Huntley – CrossFit

(No Measure)

Row 500 m. or Bike 2:30, 15 pvc passover, 10 ytw’s, 20 bird dogs, 20 supermans, 10 v-ups, 10 glute bridge, 10 kb taters, 20 grasshoppers, :30 handstand hold, 3 skin the cat, 10 ring rows, group dynamic

Bent Over Row (5-5-5-5-5)

Every 2 min. for 10 min (5 sets) complete:

-5 bent over row w/ barbell (pendlay row)

*try to increase weight ea. set (maintain neutral spine throughout entire lift)

Metcon (Time)

2 rounds for time of:

-20 reverse back rack lunges in place (95/65),

-20 ring push-ups,

-20 burpee barrier hops over barbell (burpee + 1 lateral jump = 1),

*competitor Rx plus w/ 115/75# reverse lunge

*scale: hand release push-ups and burpee step over

Wednesday January 13, 2016

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13
Jan


CrossFit Huntley – CrossFit

This Week we will start our CrossFit Games Open WoD prep. Every week we will have some sort of open we will repeat from years past. This is a great benchmark for some of you. I will not however post the wod until the day is over. I will just post CrossFit Open WoD. This is the only week I will post it. Be prepared for the unknown, and please don’t share what you did with the other classes. No Cherry Picking!!!

(No Measure)

Run 400 m. or Row 500 m., 15 pvc passover, 5 pvc fig. 8′s, 20 bird dogs, 10 scap pull-up, 10 kip swings, 20 speed skaters, 20 mt. climbers, :30 plank, 10 glute bridge (ea. leg), 10 kb swings, 10 ovh squat (face wall w/ pvc), 2 wall climb, 10 good monring (45/35), group dynamic warm-up, 10 min. coach instruction MU progression warm-up or kipping pull-up practice

https://www.youtube.com/watch?v=QjgCMuqNN1s

https://www.youtube.com/watch?v=DaRjG5BzDhM

CrossFit Games Open 14.4 (AMRAP – Reps)

14-Minute AMRAP:

60 Calorie Row

50 Toes-To-Bars

40 Wall-Ball Shots, 20# / 14#

30 Cleans, 135# / 95#

20 Muscle-ups
*Scale T2B to hanging knees to chest or V-Ups.

*Scale MU to:

MU progressions, C2B pull-ups, or jumping C2B pull-ups.

Tuesday January 12, 2016

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12
Jan

CrossFit Huntley – CrossFit

(No Measure)

3 rounds of:

-Row 150 m.,

-10 pvc passover,

-10 band scap squeeze,

-10 push-up,

-5 ring row,

-10 ovh squat (face wall w/ pvc)

Then group dynamic

Shoulder Press (5-5-5-5+)

Every 3 min. for 12 min. (4 sets) complete:

-5 strict shoulder press @ 70-75% 1rm,

-Super-set ea. set w/ 1 trip up and down monkey bars.

(scale: 5 strict ring rows or pull-ups)

Metcon (Time)

For Time:

-50 double unders,

-15 shoulder to over-head (95/65),

-40 double unders,

-12 shoulder to over head (115/75),

-30 double unders,

-9 shoulder to over-head (135/95),

-20 double unders,

-6 shoulder to over-head (155/105),

-10 double unders,

-3 shoulder to overhead (175/115)

*scale du to triple the amount of singles or 1/2 du attempts,

*competitor Rx Plus to:

-15 x 135/95,

-12 x 155/105

-9 x 175/115,

-6 x 195/125,

-3 x 215/135

Monday January 11, 2016

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11
Jan


CrossFit Huntley – CrossFit

(No Measure)

Row 500 m. or Bike 2:30, 15 pvc passover, 15 band scap squeeze, 20 bird dogs, 20 scorpions, 15 v-ups, 10 glute bridge, 5 roll to v-sit, 20 double unders, 10 strict pullup, 10 kb sumo deadlift highpull, 10 ovh squat (face wall w/ pvc), group dynamic

Deadlift (5-5-5-5)

Every 3 min. for 12 min. (4 sets) complete:

-5 deadlift at 70-75% 1rm – last set 5+

Metcon (Time)

3 Rounds for time of:

-40 air squat:

-20 hollow rocks (scale:hollow to ball-up),

-15 sumo deadlift highpull (95/65)

*See videos on crossfithuntley.com for proper technique for hollow rock & sdlhp

Monday’s WOD Movement Videos

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10
Jan

Friday January 08, 2016

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8
Jan


CrossFit Huntley – CrossFit

(No Measure)

Run 400 m., Row 500 m. or Bike 2:30; 15 pvc passover, 5 pvc fig. 8′s, 15 band scap squeeze, 20 mt. climbers, 20 bird dogs, 20 hollow rocks, :30 handstand hold, 10 kb swings, 10 kb sumo deadlift high pull, 10 kb goblet squat, group dynamic

Push Press + Push Jerk (2-2-2-2)

E3MOM for 12 min. complete (4 sets) of:

*2 push press +

*2 push jerk

*start at 60-65% 1rm push press – finish HAP for the complex

Metcon (Time)

5 rounds of:

*2 snatch (135/95) (yes, squat – scale power snatch or lighter weight),

*4 hspu,

-6 alt. pistol squats,

-8 ring rows

Thursday January 07, 2016

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7
Jan


CrossFit Huntley – CrossFit

(No Measure)

Run 400 m. or Row 500 m., 15 pvc passover, 5 pvc fig. 8′s, 10 ytw’s, 10 scap pull-up, 20 grasshopper, 15 supermans, 15 hollow rocks, :30 plank, 10 glute bridge (ea. leg), 2 wall climbs, 10 kb swings, 10 kb goblet squat, group dynamic

Metcon (3 Rounds for calories)

*Row 4:00 for max calories,

(5:00 rest),

*Row 2:30 for max calories,

(3:30 rest),

*Row 1:00 for max calories

Metcon (Time)

For Time:

-75 double unders,

-50 abmat sit-ups,

-50 mb russian twist (20/14),

-50 in and outs (knees to chest, extend legs out without feet hitting ground),

-75 double unders

*scale du to 35 du attempts or 200 singles ea.

Wednesday January 06, 2015

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6
Jan


CrossFit Huntley – CrossFit

(No Measure)

*2 rounds of:

-Row 200 m.,

-10 pvc passover,

-10 mt. climber,

-10 bird dogs,

-10 scorpions,

-5 toes to bar,

-10 ovh squat (face wall w/ pvc)

*Then group dynamic

*Then med ball warm-up

-:30 toss left,

-:30 toss right,

-:30 between legs toss,

-:30 squat toss

Front Squat (3-3-3-3-3)

E3MOM for 15 min. (5 sets) perform:

*3 front squat

*start at 73% 1rm – finish HAP for a triple

Metcon (AMRAP – Rounds and Reps)

9 min. AMRAP of:

-3 thruster (115/75),

-6 hang power clean,

-9 deadlift

*competitors Rx plus w/ 135/95

Tuesday January 05, 2015

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5
Jan

Our new elements crew crushing some rowing on Saturday. Make sure you say hello to a new friend when you enter the box.

CrossFit Huntley – CrossFit

(No Measure)

Run 400 m. or Row 500 m., 15 pvc passover, 15 band scap squeeze, 20 bird dogs, 15 supermans, 15 v-ups, :30 plank, 10 scap pull-up, 10 kip swings, 10 kb taters, :30 handstand hold, group dynamic

Floor Press (5-5-3-3-2)

Every two minutes, for 10 minutes (5 sets):

Floor Press

*Set 1 – 5 reps @ 55% of 1-RM

*Set 2 – 5 reps @ 65%

*Set 3 – 3 reps @ 75%

*Set 4 – 2 reps @ 80-85%

*Set 5 – 2 reps @ 85-90%

Metcon (Time)

For Time:

*25 burpees then:

*3 rounds of:

-15 pull-ups,

-20 kb swings (53/35),

*Then 25 burpees

*Competitors Rx plus w/ c2b pu

*Scale: 15 burpees buy in and cash out, jumping pull-ups, lighter kb

Yohko’s B-Day WOD

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4
Jan


CrossFit Huntley – CrossFit

(No Measure)

Run 400 m. or Row 500 m., 15 pvc passover, 5 pvc fig. 8′s, 10 ytw’s, 20 bird dogs, 20 scorpions, 15 hollow rocks, 20 mt. climbers, 10 scap pull-up, 10 ring row, 10 ovh squat (face wall w/ pvc & band around knees)

Hang Snatch (1-1-1-1-1)

E2MOM for 10 min. perfrom:

-1 high hang snatch,

-1 hang snatch

*Start at 60% 1rm hang snatch

*Finish HAP for the complex

Metcon (Time)

21-15-11 reps for time of:

-OVH Squat (95/65),

-PVC Sit-ups (Scale: Abmat sit-ups)

*Competitors may Rx Plus w/ GHD sit-ups.

New Years Day 2016 Partner WOD

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1
Jan


CrossFit Huntley – CrossFit

()

Metcon (AMRAP – Rounds and Reps)

Back to Fundamentals Partner Style

25 Min AMRAP

45/35lbs

9 Air Squats

9 Front Squats

9 OHS

9 Strict Press

9 Push Press

9 Push Jerk

9 Deadlifts

9 Hang Cleans

9 SDHP

Partner 1 must complete 1 full rounds without dropping the bar (bar can be on the ground only during air squats)

Partner 2 will be holding a KB, that can not touch the ground the entire workout!!!!

New Years Eve WOD – December 31, 2015

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31
Dec


CrossFit Huntley – CrossFit

(No Measure)

Row 500 m. or Run 400 m., 15 pvc Passover, 5 pvc fig. 8′s, 10 ytw’s, 20 mt. climbers, 20 bird dogs, 20 hollow rocks, 10 scap pull-up, 2 wall climbs, 10 kb goblet squat, 10 kb swings, group dynamic

Metcon (3 Rounds for time)

Every 5 min. for 15 min. (3 sets) perform:

*500 m. row

*Score ea. round.

*Try to be +/- 00:05 ea. row or 5 burpee broad jump penalty.

Metcon (AMRAP – Rounds and Reps)

12 min. AMRAP of:

-3 clapping push-up,

-3 power snatch (115/75),

-5 thruster (115/75),

-5 ring row,

-7 kb swing (53/35),

-7 box jumps (24″/20″)

Beth Young’s B-Day WOD

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30
Dec


CrossFit Huntley – CrossFit

(No Measure)

Row 500 m. or Bike 2:30, 15 pvc passover, 15 band scap sqeeze, 20 bird dogs, 15 supermans, 20 scorpions, 10 glute bridge, 10 roll to v-sit, 10 scap pull-up, 20 mt. climbers, 10 kb sumo deadlift high pull, group dynamic

Hang Power Clean (3-3-3-3-3)

E3MOM for 15 min. (5 sets) perform:

*3 hang power clean

*Start at 70% 1rm hang power clean -

finish HAP for a triple

Metcon (Time)

2 rounds of:

-25 Toes to bar,

-25 Ball slam (30#/20#),

-25 Russian twist ea. side w/ slam ball

*scale t2b w/ hanging knees to chest or v-ups

Tuesday December 29, 2015

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29
Dec


CrossFit Huntley – CrossFit

(No Measure)

2 rounds of:

-Row 200 m.,

-10 pvc passover,

-10 band scap squeeze,

-10 bird dogs,

-:30 plank,

-10 push-ups or ring dips,

-20 speed skaters,

-10 air squats (face wall arms up – squat therapy)

Shoulder Press (10-8-8+)

55%-65%-70%

E3MOM for 9 min (3 sets) complete strict shoulder press.

Metcon (Time)

10 rounds for time of:

-20 double unders (scale: 20 singles or 10 du attempts),

-5 bar facing burpees (may use pvc or loaded bar to jump over),

-3 strict handstand push-ups

(scale: hspu w/ 1-2 abmat, band, pike on box or strict press on knees w/ kb or db)

Monday December 28, 2015

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28
Dec


CrossFit Huntley – CrossFit

(No Measure)

Row 500 m. or Row 400 m., 15 pvc passover, 5 pvc fig. 8′s, 10 ytw’s, 20 bird dogs, 20 mt. climbers, 20 supermans, 15 v-ups, 10 kip swings, 10 scap pull-up, 10 glute bridge (ea. leg – hug leg off ground to chest), 10 good morning (45/35), 10 ovh squat (face wall w/ pvc & band on knees), group dynamic

Back Squat (3-3-3-3-3)

E3MOM for 15 min. (5 sets) perform:

*3 back squat

*start at 75% 1rm – finish HAP for a triple

Metcon (Time)

5 rounds for time of:

-8 c2b pull-ups,

-16 walking lunge steps w/ kb (53/35)

(hold like goblet squat)

Mobility

Cool down with 5 min. row, bike or run then:

-2 min barbell inner thigh/quad/IT band smash-roll ea. leg,

-doorway hamstring stretch (1 min. ea. side),

-pigeon stretch (1 min. ea. side),

-child’s pose lat stretch or band lat stretch (1 min. ea. side)

Wednesday December 24, 2015

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23
Dec


CrossFit Huntley – CrossFit

(No Measure)

3 rounds of:

-Row 150 m.,

-8 pvc passover,

-8 band scap squeeze,

-10 bird dog,

-10 mt. climber,

-8 ovh squat (face wall w/ pvc and band around knees),

-8 ring row,

-16 flutter kick

Then group dynamic,

Then clean progressions

Clean (3-3-3-3-3)

E3MOM for 15 min. (5 sets) complete:

-1 high hang clean,

-1 hang clean,

-1 clean

*Start around 60% 1rm – increase weight ea. set – finish HAP for the complex

Metcon (AMRAP – Rounds and Reps)

“Death by 10 m. Sprints”

Tuesday December 22, 2015

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22
Dec


CrossFit Huntley – CrossFit

(No Measure)

Run 400 m. or Row 500 m., 15 pvc passover, 5 pvc fig. 8′s, 10 ytw’s, 20 bird dogs, 20 supermans, 20 hollow rocks, 10 glute bridge, 10 scap pull-up, 10 ring row, 10 alt kb snatch, 10 kb taters, group dynamic

Push Press (10-8-8+)

55%, 65%, 70%

(2:00 rest between sets)

Metcon (Time)

For Time:

-1,000 m. row,

Then 21-15-9 reps of:

-clapping push-up (scale: hand release push-up),

-wall ball v-ups (holding wall ball over-head)

Rx clapping push-up = chest must touch ground and then explode up clapping hands before landing for next rep.

Monday December 21, 2015

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21
Dec


CrossFit Huntley – CrossFit

(No Measure)

3 sets of:

Row 100 m.

10 pvc passover,

10 mt. climber,

10 push-up,

5 ring row,

10 ovh squat,

15 double unders

Then group dynamic

Box Jumps (5-3-1-1-1-1-1-1-1-1)

Try to find 1 rep max box jump in 10 sets:

Measure 1 x max height – not reps

20 min. Cap

Metcon (AMRAP – Rounds and Reps)

10 min. AMRAP of:

-5 deadlift (225/155),

-5 muscle up (scale: mu progressions, bar mu, 10 c2b pull-up, or 10 jumping c2b pull-up),

-10 alt. pistol squats

Saturday December 19, 2015 Team WOD

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19
Dec


CrossFit Huntley – CrossFit

(No Measure)

Run 400 m. or Row 500 m., 15 pvc pasover, 5 pvc fig. 8′s, 10 ytw’s, 20 mt. climbers, 20 supermans, 20 hollow rocks, 2 skin the cat, :30 handstand hold, 30 double unders, 10 snatch balance (45/35), 10 burpees, 10 kb swings, group dynamic warm-up

Metcon (AMRAP – Reps)

With One Partner Complete:

0:00 – 7:00

Partner A- 250 m. on Rower

B- AMRAP

5 ring row,

5 ring dip or 10 push-up,

15 Air Squats

Rest 3 minutes

10:00 – 16:00

Partner:

A- 5 Wall Climbs

B- AMRAP Push Press (95/65)

Rest 3 minutes

19:00 – 24:00

Partner A – 15 toes to bar (scale v-ups or hanging knees to chest)

B- AMRAP Calories on Rower

(continue total calories on rower for both partners.

Score = total reps from 5 ring row, 5 ring dip, 15 air squat + push press + calories on rower

Friday December 18, 2015

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18
Dec


CrossFit Huntley – CrossFit

(No Measure)

Run 400 m. or Row 500 m., 20 bird dogs, 20 grasshopper, 20 scorpions, :30 plank, 10 glute bridge (ea. leg), 20 speed skaters, 15 banded kb swings, 10 good morning, 10 ovh squat (face wall w/ pvc and band around knees), 10 push-ups or ring dips, :30 handstand hold, group dynamic

Back Squat (10-8-8+)

55%, 65%, 70%

Box Squat – Set box to slightly below parallel.

(2:00 rest between sets)

Metcon (AMRAP – Reps)

-2 min. max wall ball shots (20#/14#),

-1 min. rest,

-1 min. max kb swings (53/35),

-1 min. rest,

-1 min. max box jumps (24″/20″),

-1 min. rest,

-2 min. max double unders (scale: du attempts or singles)

Mobility

2 min. calf smash ea. leg,

2 min quad barbell roll/smash ea. leg

2 min. pigeon pose ea. leg,

1 min. wall stretch ea. leg

Thursday December 17, 2015

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17
Dec


CrossFit Huntley – CrossFit

(No Measure)

Run 400 m. or Row 500 m., 15 pvc passover, 5 pvc fig. 8′s, 10 ytw’s, 20 mt. climbers, 20 bird dogs, 20 hollow rocks, 10 roll to v-sit, 10 glute bridge, 15 scap pull-up, 10 kip swings, 2 skin the cat, 10 kb taters, group dynamic warm-up

Metcon (AMRAP – Rounds and Reps)

15 min. AMRAP of:

-10 hang power snatch (95/65),

-10 wall ball sit-ups (20/14),

-10 hang power clean (95/65),

-10 burpee pull-ups,

Cool Down

Run, Row or Bike cool down – 8 min. then:

Lat roll,

Back / thoracic spine extension-roll out,

3 way band shoulder stretch,

Prayer stretch w/ bench or box,

Calf smash,

Quad/inner thigh smash w/ barbell

Wednesday December 16, 2015

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16
Dec


CrossFit Huntley – CrossFit

(No Measure)

Run 400 m., Row 500 m., or Bike 2:15, 15 pvc passover, 5 pvc fig. 8′s, 15 band scap squeeze, 20 speed skaters, 20 bird dogs, :30 superman hold, :30 plank hold, 2 skin the cat, 10 kb swings, 10 strict pull-up, 10 ovh squat, group dyamic warm-up

Metcon (10 Rounds for time)

10 rounds:

-100 m. row sprint

(rest 1:30 between rows)

Metcon (Time)

For Time:

*Buy in: Run 400 m. then:

*3 rounds of:

-10 hspu,

-20 front rack lunge steps in place (95/65),

*Cash Out: Run 400 m.

Tuesday December 15, 2015

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15
Dec


CrossFit Huntley – CrossFit

(No Measure)

Run 400 m. or Row 500 m., 15 pvc passover, 5 pvc fig. 8′s, 10 ytw’s, 10 scap pull-up, 20 bird dogs, 20 supermans, 1:00 plank, 10 kb sumo deadlift high pull, 10 kb swings, 2 wall climbs, 10 good morning (45/35), group dynamic

Floor Press (10-8-8+)

60%, 70%, 75%

-Super-set ea. set w/ 25 unbroken du.

-If you can’t do du perform 50 unbroken singles or 12 du attempts.

-If you trip-up you must start back at 0

*2:00 rest after super-set

Metcon (3 Rounds for reps)

-TABATA Ring Dips (scale hand release push-ups or Ring Push-Ups),

*Rest 1 min.,

-TABATA Sit-Ups,

*Rest 1 min.,

-TABATA Sumo Deadlift High Pull (75/55)

*Score is your total number of reps for ea round

*Tabata intervals are 20 seconds of work followed by 10 seconds of rest. We will do 8 intervals at a movement before moving onto the next movement. There is a 1 min. rest between exercises.

Monday December 14, 2015

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14
Dec


CrossFit Huntley – CrossFit

(No Measure)

Run 400 m. or Row 500 m., 15 pvc passover, 5 pvc fig. 8′s, 15 band scap squeeze, 20 bird dogs, 20 mt. climbers, 20 scorpions, 20 hollow rocks, 10 glute bridge, 20 speed skaters, 15 ovh squat (face wall w/ pvc), 10 kb swings, 10 scap pull-up, 10 kip swings, group dynamic

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Thruster (1-1-1-1-1-1)

Rest 10 min. after Fran – rec. row and roll and then:

Every 2 min. on the minute for 12 min complete:

1 thruster (may use rack) finish HAP.

Geoff’s B-Day WOD

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11
Dec

CrossFit Huntley – CrossFit

(No Measure)

Run 400 m. or Row 500 m. 15 pvc passoer, 5 pvc fig. 8′s, 15 band scap squeeze, 10 scap pull-up, 20 bird dogs, 20 grasshopper, wall stretch, 15 good morning (45/35), 10 push-ups or ring dips, 10 ovh squat (face wall w/ pvc)

Snatch Complex (3-3-3-3-3-3)

Every 2 min. on the min. for 10 min. (5 sets) complete the following complex:

-1 power snatch,

-1 ovh squat,

-1 snatch

(start the emom at 50% 1rm power snatch – increase weight ea. set – finish HAP for the complex or just work on technique)

Metcon (Time)

4 rounds for time of:

-11 power snatch (75/55),

-11 ring rows,

-11 push-ups (hand release)

*Competitor Rx plus 95#/65#

Thursday December 10, 2015

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10
Dec


CrossFit Huntley – CrossFit

(No Measure)

Run 400 m. or Row 500 m., 15 pvc passover, 5 pvc fig. 8′s, 30 speed skaters, 20 mt. climbers, 20 supermans, :30 plank, samson stretch in band (hip flexor), 10 glute bridge, 10 scap pull-up, 10 kip swings, 10 kb sumo deadlift highpull, 2 wall climb, group dynamic

Metcon (Time)

For Time:

-Run 400 m.,

-25 toes to bar,

-Run 200 m.,

-25 stick jumps (24/20),

-Run 400 m.,

-25 wall ball shots (20/14),

-Run 200 m.,

-50 mb russian twist (20/14),

-Run 400 m.

-50 walking lunge steps

Cash-Out / Skill Work

4 sets of:

2 turkish get-up ea. side

(:90 rest between sets)

Roll to recover – work on mobility – find a problem area or nagging injury and work on it.

Wednesday December 09, 2015

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9
Dec


CrossFit Huntley – CrossFit

(No Measure)

Run 400 m. or Row 500 m., 15 pvc passover, 5 pvc fig. 8′s, 10 ytw’s, 10 scap pull-ups, 20 bird dogs, 20 grasshopper, 20 hollow rocks, 10 glute bridge, 10 kb swings, 10 kb goblet squat, 10 push-ups or ring dips, group dynamic warm-up

Floor Press (10-8-6)

65%, 70%, 75%,

Super-set ea. set of floor press w/ one trip up and down monkey bars of choice then:

2:00 rest between sets

Metcon (AMRAP – Reps)

With 10 min. on the clock:

Complete 100 Double Unders,

Then with remaining time AMRAP of:

-10 slam ball burpees (30#/20#)

-10 hang power clean (95/65)

*Scale 100 du to 250 singles or 50 du attempts

*Competitor Rx plus 135/95 hang power clean

Tuesday December 08, 2015

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8
Dec

CrossFit Huntley – CrossFit

(No Measure)

Run 400 m. or Row 500 m., 15 pvc passover, 5 pvc fig. 8′s, 15 band scap squeeze, 20 speed skaters, 20 grasshopper, 20 bird dogs, :30 plank, 30 mb russian twist, 10 glute bride, 10 good morning, 10 ovh squat (face wall w/ pvc), 10 strict pull-up, group dynamic

Metcon (No Measure)

EMOM for 20 min. complete (5 sets ea):

-Min. 1 = 8 front squat (60-65% 1rm),

-Min. 2 = 10 pull-up,

-Min. 3 = 10 kb swings (70/53),

-Min. 4 = Run 100 m. w/ slam ball (30/20)

*competitor Rx plus w/ 3-5 mu per round if you want some skill work instead of pull-ups or try strict pull-ups

*scale: jumping pull-ups, strict pull-up in band or ring rows

Cool Down

Cool down run or Row (5-10 min) then roll to recover.

Find a problem area and attack it.

Lat roll, center quad rock & roll, IT Band roll, calf smash, barbell inner thigh smash, band samson stretch (hip flexor), 3 – way band shoulder stretch

Beth Twenty’s B-Day WOD 12/07/15

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7
Dec


CrossFit Huntley – CrossFit

(No Measure)

Run 400 m. or Row 500 m., 15 pvc passover, 5 pvc fig. 8′s, 10 ytw’s, 20 bird dogs, 20 mt. climbers, 30 speed skaters, 20 hollow rocks, 10 good morning (45/35), 10 push-ups, 10 scap pull-up, 2 wall climb, 10 ovh squat (face wall w/ pvc), group dynamic (add single leg hops at end of dynamic – as well as some sprints)

2k Row (Time)

Max Effort 2k Row

Metcon (Time)

For Time:

-20 shoulder to over-head (115/75),

-20 box jump overs (may step up – 24″/20″),

-20 med ball v-ups (hold wall ball over-head & touch feet to wall ball (20#/14#),

-19 shoulder to over-head,

-19 box jump overs (24/20),

-19 med ball v-ups

December 5, 2015 Partner WOD

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5
Dec


CrossFit Huntley – CrossFit

(No Measure)

Run 400 m. or Row 500 m., 15 pvc passover, 5 pvc fig. 8′s, 15 band scap squeeze, 20 bird dogs, 20 grasshoppers, :30 plank, :30 right side plank, :30 left side plank, 10 strict pull-up, 10 ring dips, 10 ovh squat (face wall w/ pvc and band around knees), group dynamic

Metcon (AMRAP – Rounds and Reps)

With One Partner – One Partner Working at time complete the following:

*5 min. AMRAP of:

-10 Power Snatch (95/65),

-10 hand release push-ups,

-10 ovh walking lunge steps (30/20 – slam ball)

*Rest 3 min.

*5 min. AMRAP of:

-12 Front Squat (95/65),

-12 Ring Row,

-12 Alt. KB Snatch (53/35)

*Rest 3 min.

*5 min. AMRAP of:

-14 wall ball (20/14),

-14 Ring Push-ups,

-14 slam ball (30/20)

*Rest 3 min.

*5 min. AMRAP of:

-16 abmat sit-ups,

-16 mt. climber (foot to hand),

-16 m. bear crawl.

Sally’s B-Day WoD, December 4th, 2015

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4
Dec

CrossFit Huntley – CrossFit

(No Measure)

Run 400 m. or Row 500 m., 15 pvc passover, 5 pvc fig. 8′s, 15 band scap squeeze, 20 bird dogs, 20 scorpions, :30 plank, 30 russian twist, 10 roll to v-sit, 10 glute bridge, wall stretch, 10 ring rows, 10 push-ups, 10 air squats, group dynamic

Sled Push (4 sets: 41 yd. sled push down and back )

4 rounds:

Sled push 41 yd. down and come back (82 total yard)

Finish HAP on last sled push – try to increase weight ea. round

(2-3 min. rest between rounds)

Metcon (Time)

For Time:

-Run 200 m.,

-21 deadlift (225/155),

-21 lateral hops over barbell (over and back = 1),

-Run 300 m.,

-12 deadlift (225/155),

-12 lateral hops over barbell,

-Run 400 m.,

-8 deadlift (225/155),

-8 lateral hops over barbell

Thursday December 03, 2015

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3
Dec

CrossFit Huntley – CrossFit

(No Measure)

Run 400 m. or Row 500 m., 15 pvc passover, 5 pvc fig. 8′s, 15 band scap sqeeze, 20 bird dogs, 15 supermans, 1:00 plank, 25 double unders or attempts, 10 glute bridge (ea. leg), 10 snatch balance (45/35), 2 wall climbs, 2 skin the cat, group dynamic

Pistols (10-10-10+)

-Alternating pitsols (5 ea. leg)

-Scale w/ bands, squat to box, or hold pole or rings

-Scale up hold kb like goblet squat

-Max unbroken on last set (bottom foot can’t hit ground, if you fail on either leg then that is a no rep and score as is.

-3 min. rest between sets

Rope Climb (1-1-1-1-1-1)

EMOM for 6 min. perform:

Competitor = 1 legless odd min., 1 reg. even min. 3 of each (unless you are able to perform legless every time).

Rx = 1 regular rope climb

Scale = take one min. off and perform 3 total rope climbs, or 3 progressions.

Metcon (AMRAP – Reps)

-4 min. max calories row,

-3 min. max 10 m. sprints holding a kb (53/35),

-2 min. max double unders,

-1 min. max pull-ups

*You may switch hands whenever you want w/ the kb carry, if you put it down you have a 3 burpee penalty before you resume.

*KB must be farmer carry in one hand next to side

*Also the clock does not stop – 10 min. running clock – score = total reps
scale DU to DU attempts or singles and divide number by 3 at end