Monday, April 27, 2015 12:03

Monday’s WOD – Deload Week on Strength Cycle

Posted by bobby
Comment
26
Apr
A.) Run 400 m. or Row 500 m. / 15 pvc passover/ 15 band scap squeeze / 15 scap pull-up / 20 mt. climbers / 20 bird dogs / 1:00 plank / 15 banded good morning / wall stretch / 10 ring rows

B.) Group Dynamic Warm-Up

C.) Back Squat:  5 x 4 @ 70%
(2:00 rest)

D.) 10 min. AMRAP of:
-10 back rack stationary lunge steps (115#/75#) (*5 ea. leg)
-10 ball slam (30#/20#),
-50 ft. bear crawl

Friday’s WOD

Posted by bobby
Comment
23
Apr
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 10 ytw’s / 15 kip swings / 20 bird dogs / 20 mt. climbers / 1:00 plank / 20 scorpions / 10 single leg glute bridge / 10 snatch balance (45/35)

B.) Group Dynamic Warm-Up then Snatch Progressions

C.) “Isabel”
30 snatch for time (135#/95#)
(*may do power, or squat snatch )

5 min. rest then:

D.) Pick 2 and complete in 20 min:
-15 bar or ring mu,
-40 pistols,
-50 burpees,
-40 c2b pull-ups,
-50 t2b,
-50 ring row

E.) Recovery row or run 800 meters

Thursday’s WOD

Posted by bobby
Comment
22
Apr
A.) Run 400 m. or Run 500 m. / 15 pvc passover / 5 pvc fig. 8′s / 10 ytw’s / 20 bird dogs / 3 skin the cat / :30 hollow rock hold / 10 ovh squat (45/35) / 10 push-ups / 10 kb swings

B.) Group Dynamic Warm-Up

C.) Skill: 3 x 10 ring dips
(scale w/ bands, box dips or :30 ring support hold – scale up w/ vest or dip belt – :90 rest)

D.) For Time:
-Run 800 m.,
-21 ring push-ups (scale: hand release push-ups),
-21 kb swings (53#/35#),
-Run 400 m.,
-15 ring push-ups,
-15 kb swings,
-Run 200 m.,
-9 ring push-ups,
-9 kb swings

Wednesday’s WOD

Posted by bobby
Comment
21
Apr
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 15 band scap squeeze / 3-way band shoulder stretch / 20 supermans / 1:00 plank / 20 scorpions / 15 banded good morning / 3 skin the cat / 10 snatch balace (45/35)

B.) Group Dynamic Warm-Up

C.) Front Squat: warm-up to 70% then:
-1 x 4 @ 70%
-1 x 4 @ 75%
-1 x 4 @ 78%
-Find 4 rep max
(2:00-3:00 rest between heavy sets)

D.) 10 min. AMRAP of:
-1 power clean (@ 80%-85% 1rm),
-12 wall ball (20#/14#)
-24 mb russian twist w/ wall ball (20#/14#)
-36 double unders (scale: 102 singles)

Tuesday’s WOD

Posted by bobby
Comment
20
Apr
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 10 ytw’s / 20 mt. climber / 20 superman / 20 hollow rocks / 3 wall climbs / 15 scap pull-up

B.) Group Dynamic Warm-Up

C.) Strict Press:
-1 x 5 @70%
-1 x 5 @75%
-1 x 5 @78%
-Find 5 rep max

Push Press:
-1 x 5 @70%
-1 x 5@75%
-1 x 5@78%
-Find 5 rep max
(2:00 rest between sets)

D.) For Time:
-45 sit-ups,
-35 burpee pull-ups,
-25 hspu
*15 min. time cap

Monday’s WOD

Posted by bobby
Comment
19
Apr
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 15 band scap squeeze / 20 bird dogs / 20 scorpions / 10 single leg glute bridge (ea. leg) / 30 speed skaters / wall stretch / 10 ovh squat (face wall w/ pvc) / 10 strict pull-up

B.) Dynamic Warm-Up

C.) Back Squat: approx 7-8 min. warm-up then:
1 x 6 @ 70%
1 x 6 @ 75%
1 x 6 @ 78%
Find 6RM Back Squat
(2:00 rest between sets)

D.) 3 rounds of:  3 min. on clock of:
-Men Row 500 m. / Women 400 m.,
-Then AMRAP w/ remaining time of: Ball Slams (30#/20#)

(3 min. rest between rounds – Score = total reps of Ball Slams)

Friday’s WOD

Posted by bobby
Comment
16
Apr
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 15 band scap squeeze / 15 scap pull-up / 20 bird dogs / 20 scorpions / 1:00 plank / 10 kb goblet squat / 10 kb swings / 10 strict pull-up

B.) Group Dynamic Warm-Up / Clean Progressions

C.) Every 6 min. for 24 min you must complete (4 sets total of):
-2 Rope Climb (scale: 6 progressions),
-5 Clean (Squat) @ 70% 1rm,
-10 Tire Flips (scale to less tire flips if you need to),
-30 m. sled push (4 x 45# plates added / 2 x 45# + 25# added)

Thursday’s WOD

Posted by bobby
Comment
15
Apr
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 10 ytw’s / 3-way band shoulder stretch / 20 mt. climbers / 15 push-ups / 1:00 plank / :30 superman hold

B.) Group Dynamic Warm-Up

C.) Floor Press: 5 x 6 @ 70% 1rm
(2:00 rest between sets)

D.) 4 rounds for max reps/calories of:
-1:00 max cal row,
-0:30 rest,
-1:00 max 10 m. side shuffle sprints (every 10 m. touch ground – not running only shuffle),
-0:30 rest,
-1:00 max hand release push-ups,
-0:30 rest

Wednesday’s WOD

Posted by bobby
Comment
14
Apr
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 15 band scap squeeze / 3 way band should stretch / prayer stretch / 20 bird dogs / 20 speed skaters / 15 banded good morning / 3 skin the cat

B.) Group Dynamic

C.) Front Squat: 5 x 4 @ 70% 1RM
(2:00 rest between sets)

D.) 8 min. AMRAP of:
-10 front rack lunge steps (95/65) (in place),
-15 wall ball (20#/14#)

Tuesday’s WOD

Posted by bobby
Comment
13
Apr
A.) Run 400 m. or Row 500 m / 15 pvc passover / 5 pvc fig. 8′s / 10 ytw’s / 20 grasshopper / 20 supermans / 20 v-ups / 15 kip swings / 10 ovh squat (face wall w/ pvc) / 10 ring rows

B.) Dynamic Warm-Up

C.) Strict Press:  3 x 5 @ 70%1rm (2:00 rest)

Push Press: 3 x 5 @70% 1rm (2:00 rest)

D.) “HELEN”
3 rounds for time of:
-Run 400 m.,
-21 kb swings (53#/35#),
-12 pull-ups

Nikki’s B-Day WOD

Posted by bobby
Comment
12
Apr
A.) Run 400 m. or row 500 m. / 15 pvc passover / 15 band scap squeeze / 15 scap pull-up / 20 bird dogs / 20 scorpions / 20 mt. climbers / 20 hollow rocks / 15 banded good mornings

B.) Dynamic Warm-Up

C.) Snatch Progressions then:
SNATCH – E2MOM for 8 min:
1 x 3 @ 60%
1 x 3 @ 65%
1 x 3 @ 70%
1 x 3 @ 75%

D.) Back Squat: 5 x 6 @ 70%
(2:00 rest between sets)

E.) For Time:
Buy In: 39 Double Unders then:
3 rounds of:
-13 burpees,
-13 power snatch (75/55)
Cash Out: 39 Double Unders

Jack Sobol’s B-Day WOD

Posted by bobby
Comment
9
Apr
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 5 pvc fig. 8′s / 20 bird dogs / 20 scorpions / 10 goodmornings (45/35) / 25 du or du attempts / 10 alt kb snatch / 10 ovh squat (face wall w/ pvc)

B.) Group Dynamic Warm-Up / Snatch Progressions

C.) E2MOM for 10 min. Complete:
-1 power snatch,
-1 hang power snatch,
-1 ovh squat
(start at 65% 1rm power snatch – finish HAP for the complex)

D.) 2 rounds for time of:
-13 toes to bar,
-26 double unders (scale: 78 singles),
-13 push press (135/95),
-26 double unders,
-13 ring dips (scale: w/ bands or bench dips),
-26 double unders

Dan William’s B-Day WOD

Posted by bobby
Comment
8
Apr
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 5 pvc fig. 8′s / 15 band scap squeeze / 10 scap pull-up / 20 speed skaters / 20 bird dogs / 20 scorpions / 20 hollow rocks / 10 ovh squat (face wall w/ pvc)

B.) Dynamic Warm-Up / Partner Med Ball Warm-Up
(:30 toss left, :30 toss right, :30 toss between legs, :30 squat toss)

C.) 20 min. AMRAP of:
-46 10 m. sprints (touch ground w/ hand ea. rep),
-46 sit-ups,
-46 lateral hops (over = 1, back = 2),
-46 walking lunge steps,
-46 push-ups (hand release)

Wednesday’s WOD

Posted by bobby
Comment
7
Apr
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 5 pvc fig. 8′s / 15 band scap squeeze / band front rack stretch / 20 mt. climbers / wall stretch / pigeon stretch / 15 scap pull-up / 15 banded good mornings

B.) Group Dynamic

C.) Front Squat: 5 x 4 @ 70% 1RM
(2:00 rest between sets)

D.) 5 rounds for Time of:
-10 box jump overs (24″/20″),
-10 ball slams (30#/20#),
-10 pull-ups

Tuesday’s WOD

Posted by bobby
Comment
6
Apr
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 5 pvc fig. 8′s / 15 band scap squeeze / 3-way band shoulder stretch / 20 grasshopper / 30 double unders / 10 ring row / :30 handstand hold

B.) Group Dynamic

C.) 3 x 5 power clean @ 70%1rm
(rest 2 min. between ea. set)
3 x 5 strict press @ 70%1rm
(rest 2 min. between ea. set)
3 x 5 push press @ 70% 1rm
(rest 2 min. between ea. set)

D.) 6 min. on Clock:
*Row 1,000 m. / 900 m. (male/female)
Then AMRAP in remaining time of:
-5 burpees,
-5 kb swing (53#/35#)

Monday’s WOD – New Strength Cycle

Posted by bobby
Comment
5
Apr
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 5 pvc fig. 8′s / 10 ytw’s / 20 mt. climbers / 30 speed skaters / 10 single leg glute bridge / 16 overhead walking lunge steps / 10 strict pull-up

B.) Group Dynamic

C.) Back Squat: 7 min. Warm-Up then:
5 x 6 @70% 1RM
(5 sets of 6 reps – 2:00 rest between sets)

D.) 10 min. AMRAP of:
-5 hspu,
-10 wall ball (20#/14#),
-30 mb Russian Twist w/ wall ball (20#/14#) (15 ea. side)

Friday’s WOD

Posted by bobby
Comment
2
Apr
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 5 pvc fig. 8′s / 20 supermans / 20 bird dogs / 20 hollow rocks / 10 ytw’ s/ 3 way band shoulder stretch / 10 ovh squat (face wall w/ pvc) / 15 kip swings

B.) Group Dynamic

C.) Skill WOD (15 min):
Handstands: Practice any of the following:
-wall climbs, wall walks (lateral), handstand holds, shoulder taps, handstand walking, handstand push-ups (strict or kip)

D.) 4 rounds on the 4 minute:
-10 hang power snatch (95/65),
-10 bar facing burpees,
-10 ring dips (scale box dips, bands or hand release push-ups)

*3 min. time cap per round
*score ea. individual round

Thursday’s WOD

Posted by bobby
Comment
1
Apr
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 5 pvc fig. 8′s / 20 bird dogs / 20 mt. climbers / 20 scorpions / 20 hollow rocks / 10 single leg glute bridge (ea. leg) / 10 strict pull-up / 15 banded good mornings

B.) Group Dynamic

C.) Deadlift: Every 3 min. for 15 min. (5 sets):
Perform 4-6 reps at 75%-85% 1RM

D.) 8 min. AMRAP of:
-5 sumo deadlift highpull (95#/65#),
-5 kb goblet squat (53#/35#),
-25 double unders,
-10 sumo deadlift high pull (95#/65#),
-10 kb goblet squat,
-25 double unders,
-15 sumo deadlift high pull,
-15 kb goblet squat,
-25 double unders,
-and so on…

Eric and Julianne’s B-Day WOD

Posted by bobby
Comment
31
Mar
A.) Run 400 m. or Row 500 m. / 15 pvc passvover / 5 pvc fig. 8′s / 20 supermans / 1:00 plank / 20 grasshopper / 10 push-ups / 10 strict pull-ups / 10 kb taters / 3 skin the cat

B.) Group Dynamic

C.) 2 x 400 m. sprints (3:00 rest between sprints)
4 x 200 m. sprints (:90 rest between sprints)

D.) CrossFit Open WOD 14.5
MEN - includes Masters Men up to 54 years old
21-18-15-12-9-6-3 reps for time of:
95-lb. thrusters
Burpees

WOMEN - includes Masters Women up to 54 years old
21-18-15-12-9-6-3 reps for time of:
65-lb. thrusters
Burpees

MASTERS MEN - includes Masters Men 55+
21-18-15-12-9-6-3 reps for time of:
65-lb. thrusters
Burpees

MASTERS WOMEN - includes Masters Women 55+
21-18-15-12-9-6-3 reps for time of:
45-lb. thrusters
Burpees

JK  - Happy April Fools Day
D.) 5 rounds for time of:
-4 burpee pull-ups,
-9 ring rows,
-4 shoulder to over-head (135/95) (competitors: scale up to 185/125),
-9 kb swings (53/35) (competitors: scale up to 70/53)

Tuesday’s WOD

Posted by bobby
Comment
30
Mar
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 5 pvc fig. 8′s / 20 mt. climbers / 20 bird dogs/ 20 scorpions / 10 single leg bridge (ea. leg) / 20 hollow rocks / wall stretch / 10 kb swings

B.) Group Dynamic / hang clean warm-up

C.) Hang Clean: 1-1-1-1-1-1-1 (:90 to 2:00 rest between ea. set – finish HAP)

D.) 10 min. AMRAP of:
3,3,3 / 6,6,6 / 9,9,9 / etc… of:
-Box Jump Overs (24″/20″),
-Wall Ball (20#/14#),
-V-Ups

Billett, Fox, and Rock’s B-Day WOD

Posted by bobby
Comment
29
Mar
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 / 15 push-ups / 10 strict pull-ups / 10 ovh squats (face wall w/ pvc)

B.) Group Dynamic

C.) Spend 15 min. to find 1RM Floor Press

D.)“Nicole Fox Czeslawski’s B-Day WOD”
6 min. AMRAP of:
-3 rope climb (scale: 9 progressions or 15 ring row),
-29 ball slams (30#/20#)

*Rest 2 min. then:

“Lisa Billett’s B-Day WOD”
*6 min. AMRAP of:
-42 sit-ups,
-42 double unders (scale: 21 du attempts)

*Rest 2 min. then:

“David Rocks B-Day WOD”
*6 min. AMRAP of:
-41 cal row,
-41 push-ups (hand release)

Thursday’s WOD

Posted by bobby
Comment
25
Mar
A.) Run 400 m. or Row 500 m. / 15 banded passover / 15 band scap squeeze / 15 banded good morning / 20 scorpions / 20 hollow rocks / 10 single leg glute bridge (ea. leg) / 15 scap pull-up / 10 alt. kb snatch

B.) Group Dynamic

C.) EMOM For 10 min. complete:
-Odd min. : 10-15 wall ball (20#/14#),
-Even min. : 5 x 10 m. shuttle sprints (touch ground – down and back = 1)

D.) For Time:
-500 m. row,
-50 air squats,
-50 kb swings (53#/35#),
-50 supermans,
-50 sit-ups

Wednesday’s WOD

Posted by bobby
Comment
24
Mar
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 5 pvc fig. 8′s / 20 bird dogs / 10 ytw’s / 3 way band shoulder stretch / 15 kip swings / 10 kb swings / 10 strict pull-up

B.) Group Dynamic

C.) Strict Press: 5(60%), 5(65%), 5(70%)
(use 90% training max – 2:00 rest)

D.) 12 min. AMRAP of:
-6 hang power clean & jerk (135/95),
-8 c2b pull-up,
-10 ball slams (30#/20#),
-12 hand release push-ups

Tuesday’s WOD

Posted by bobby
Comment
23
Mar
A.) Run 400 m. or Row 500 m. / 15 pvc Passover / 15 band scap squeeze / 3 way band shoulder stretch / 20 mt. climbers / 20 v-ups / 20 supermans  / 10 med ball cleans

B.) Group Dynamic

C.) – Strenth – Back Squat (deload week): 5(60%), 5(65%), 5(70%)
(use 90 % training max – 2:00 rest)

D.) Skill: Teach Pistol Squats
3 x 8 (alternating pistol) – scale w/ bands, squat to box, or hold rings / squat rack
scale up – hold kb goblet

E.) 15-9-6 reps for time of:
-Over-Head Squat (95#/65#),
-Box Jumps (30″/24″),
-Front Rack Lunge w/ Barbell (stationary (95#/65#))

John Lesniewski’s B-Day WOD

Posted by bobby
Comment
22
Mar
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 5 pvc fig. 8′s / 20 bird dogs/ 20 scorpions / 15 banded good morning / 20 hollow rocks / :30 goblet squat hold (@ bottom) / 15 kip swings

B.) Group Dynamic

C.) “RANKEL”
20 min. AMRAP of:
-6 deadlift (225#/155#),
-7 burpee pull-ups,
-10 kb swigns (70#/53#),
-200 m. run

D.) Mobility

Update – CrossFit Open WOD 15.4

Posted by bobby
Comment
19
Mar

The battle continued in 15.3 as Team Black tried to make a comeback and get a win. Team Green was just too strong and prevailed again. Team Green won 756 to 829. With two events left it looks like Team Green will take the overall win. Team Black is not going to give up and they will be giving it there all in 15.4. Looks like it will be a great challenge. Best of luck to all athletes as they take on 15.4.

A.) Run 400 m. or Row 500 m. / 15 pvc passover/ 5 pvc fig. 8′s / band lat & pec stretch / 10 ytw’s / 20 bird dogs/ 20 hollow rocks/ 20 mt. climbers / 15 ovh squat (face wall w/ pvc) / :30 handstand hold.
B.) Group Dynamic
C.) Clean Progressions / HSPU Skill Work/Set-Up (15 min.)
D.) Workout 15.4 VariationsRx’d
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’dWomen, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)

Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men clean 185 lb.
Women clean 125 lb.

NOTE: Athletes in all Masters categories who choose to perform the scaled version of this workout will still be eligible to advance to the Masters Qualifier. They will be ranked below all athletes who performed the Rx’d version, but will not be ineligible for the next stage of competition.


Masters 55+
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)

Complete as many reps as possible in 8 minutes of:
3 push presses
3 cleans
6 push presses
3 cleans
9 push presses
3 cleans
12 push presses
6 cleans
15 push presses
6 cleans
18 push presses
6 cleans
21 push presses
9 cleans
Etc., adding 3 reps to the push press each round, and 3 reps to the clean every 3 rounds.

Men push press 95 lb. and clean 115 lb.
Women push press 65 lb. and clean 75 lb.


Teens
(Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)

Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Boys 14-15 clean 95 lb.
Boys 16-17 clean 115 lb.
Girls 14-15 clean 65 lb.
Girls 16-17 clean 75 lb.


Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

Complete as many rounds and reps as possible in 8 minutes of:
10 push presses
10 cleans

Men push press 95 lb. and clean 115 lb.
Women push press 65 lb. and clean 75 lb.


Scaled Masters 55+
(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)

Complete as many rounds and reps as possible in 8 minutes of:
10 push presses
10 cleans

Men push press 65 lb. and clean 75 lb.
Women push press 45 lb. and clean 55 lb.


Scaled Teens
(Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17)

Complete as many rounds and reps as possible in 8 minutes of:
10 push presses
10 cleans

Boys push press 65 lb. and clean 75 lb.
Girls push press 45 lb. and clean 55 lb.

Thursday’s WOD

Posted by bobby
Comment
18
Mar
A.) Run 400 m. or row 500 m. / 15 pvc passover / 10 ytw’s / 20 supermans / 1:00 plank / 10 clapping push-ups / 30 speed skaters / 10 med. ball cleans / 15 banded good mornings /

B.) Dynamic Warm-Up

C.) Floor Press: 8 min. warm-up then:
5(75%), 3(85%), 1+(95%)
(use 90% training max – 2:00 rest between sets)

D.) 3 rounds ea. for time of:
-Row 400 m.,
-50 double unders (scale: 150 singles),
-Run 400 m.

* 3 min. rest between ea. round

Wednesday’s WOD

Posted by bobby
Comment
17
Mar
A.) 4 min. of jumping rope – set clock (singles, boxers, du, or triple under attempts) / 15 pvc passover/ 20 bird dogs/ 20 scorpions/ 20 hollow rocks / 15 banded goodmornings / 20 grasshopper / 15 kip swings / 10 ovh squats (face wall w/ pvc)

B.) Dynamic

C.) Deadlift: 8 min. warm-up then:
5(75%), 3(85%), 1+(95%)
(use 90% training max – 2:00 rest between sets)

D.) 5 rounds for time of:
-7 front squat (115#/80#),
-7 deadlift (115#/80#),
-7 knees to elbows (scale: hanging knees to 90 degrees or v-ups)

(competitors scale up to 135#/95#)

Mike Donovan’s B-Day WOD

Posted by bobby
Comment
17
Mar
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 5 pvc fig. 8′s / 10 ytw’s / 20 bird dogs / 1:00 plank / 15 kip swings / 10 ring rows / 10 alt. kb snatch

B.) Group Dynamic

C.) Push Press: 8 min. warm-up then:
5(75%), 3(85%), 1+(95%)
(use 90% training max – 2:00 rest)

D.) For Time:
-31 shoulder to over-head (95#/65#),
-31 hand release push-ups,
-31 pull-ups,
-31 kb swings (53#/35#),
-31 hang power snatch (95#/65#)

Monday’s WOD

Posted by bobby
Comment
15
Mar
A.) Run 400 m. / 15 pvc passover / 5 pvc fig. 8′s / 15 band scap squeeze / 20 mt. climbers / 20 bird dogs / 20 v-ups / 20 scorpions / 15 banded goodmorning / 10 kb swings / 10 ovh squat (face wall w/ pvc)

B.) Dynamic Warm-Up

C.) Back Squat: 8 min. warm-up then:
5(75%), 3(85%), 1+(95%)
(use 90% training max – 2:00 rest between sets)

D.) With 12:00 on the clock:
*Run 800 m. then:
AMRAP of:
-5 Squat Clean (135#/95#),
-15 sit-ups
-25 lateral hops over barbell (over & back = 1)

Saturday Team WOD

Posted by bobby
Comment
14
Mar
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 15 band scap squeeze / 20 bird dogs / 20 hollow rocks / 20 scorpoions / 10 toes to bar / 10 strict pull-ups / 10 kb taters

B.) Group Dynamic

C.) Teams of 4 complete the following:
20 min. AMRAP of:
-Partner 1: Run 300 m.,
-Partner 2: AMRAP – Burpee Box Jump Overs (24″/20″),
-Partner 3: AMRAP – Power Snatch: 115#/80#),
-Partner 4: Rest (must hold a kb (53#/35#) while resting)
(partners rotate when Partner 1 returns from the run. Partner 4 then runs, partner 1 goes to burpee box jump overs, partner 2 goes to power snatch, partner 3 rests while holding kb and so on… Score = total reps of burpee box jump overs and power snatch).

Black Vs. Green – CrossFit Games Open WOD 15.3

Posted by bobby
Comment
12
Mar

Last week the competition was a little more even with our in house competition. It was a hard fought battle by the Black Team, but the Green Team prevailed again with a score of 755 (Green) to 798 (Black). The Black Team has one more person than the Green Team so I added a score of 54 to the Green Team to even the playing field a little. The Green team has had some strong performances thus far, but Team Black is looking to rebound this week in a MU, Wall Ball, DU Triplet! Best of luck to all athletes Competing 15.3

A.) Run 400 m. or Row 500 m. / 15 pvc passover/  5 pvc fig. 8′s / 10 ytw’s / 20 mt. climbers / 10 single leg glute bridge (ea. leg) / 15 kip swings / 10 ring rows /10 med ball cleans / 10 push-ups / 4-way partner shoulder stretch

B.) Dynamic Warm-Up

C.) Workout 15.3 Variations

Rx’d
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’dWomen, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54,Teen Boys 16-17, Teen Girls 16-17)

Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots
100 double-unders

Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet


Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

Complete as many rounds and reps as possible in 14 minutes of:
50 wall-ball shots
200 single-unders

Men use 20-lb. ball to 9 feet, Women use 10-lb. ball to 9 feet


Masters
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)

Complete as many rounds and reps as possible in 14 minutes of:
100 double-unders
50 wall-ball shots
7 muscle-ups

Men use 20-lb. ball to 9 feet, Women use 10-lb. ball to 9 feet


Scaled Masters
(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)

Complete as many rounds and reps as possible in 14 minutes of:
50 wall-ball shots
200 single-unders

Men use 14-lb. ball to 9 feet, Women use 10-lb. ball to 9 feet


Teens
(Teen Boys 14-15, Teen Girls 14-15)

Complete as many rounds and reps as possible in 14 minutes of:
100 double-unders
50 wall-ball shots
7 muscle-ups

Boys use 14-lb. ball to 9 feet, Girls use 10-lb. ball to 9 feet


Scaled Teens
(Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17)

Complete as many rounds and reps as possible in 14 minutes of:
50 wall-ball shots
200 single-unders

Boys use 14-lb. ball to 9 feet, Girls use 10-lb. ball to 9 feet

Thursday’s Workout

Posted by bobby
Comment
11
Mar
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 5 pvc fig. 8′s / 20 bird dogs / 1:00 plank / 15 band scap squeeze / 15 scap pull-up / 20 speed skaters / 10 air squat / 10 strict pull-up

B.) Dynamic then med ball warm-up

C.) Floor Press: 8 min. warm-up then:
3(70%), 3(80%), 3+(90%)
(use 90% training max – 2:00 rest between sets)

D.) Every 4 min. for 16 min.:
-Row 500 m.,
-5 Strict HSPU (Scale up w/ plates or parallettes)(scale down w/ kneeling strict kb/db press),
-10 pull-up

Wednesday’s WOD

Posted by bobby
Comment
10
Mar
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 5 pvc fig. 8′s / 15 band scap squeeze / 20 supermans/ 20 scorpions / 1:00 plank / 10 good morning (45/35) / 15 scap pull-up / 10 alt kb snatch / 10 ovh squat (face wall w/ pvc)

B.) Dynamic Warm-Up / Power Clean Progressions

C.) 5 x 3 power clean
(Start at 60% 1rm – increase weight ea. set – finish HAP for a 3 rep max touch and go power clean – 2:00 rest between sets)

D.) 10 min. Ladder AMRAP of:
-10 double unders (scale singles),
-2 wall ball (20#/14#),
-2 deadlift (135#/95#)
(cont. reps 20-4-4, 30-6-6, etc)

Tony’s B-Day WOD

Posted by bobby
Comment
9
Mar
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 10 ytw’s / 20 bird dogs / 20 hollow rocks / 20 grasshopper / 30 du / 10 push-ups / 10 strict pull-up / 10 kb taters

B.) Dynamic Warm-Up

C.) Strict Press: 8 min. warm-up then:
3(70%), 3(80%), 3+(90%)
(super-set ea. set w/ 1 trip up and down monkey bars – use 90% training max – 2:00 rest between sets)

D.) For Time:
*4oo m. run then:
*5 rounds of:
-9 shoulder to over-head (135/95),
-9 kb swings (53/35),
-9 burpees
*Then 400 m. run

Monday’s WOD

Posted by bobby
Comment
8
Mar
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 15 band scap squeeze / 20 mt. climbers / 30 double unders / 15 push-ups / 15 kip swings / 10 kb taters / wall stretch / 10 single leg glute bridge (ea. leg)

B.) Dynamic Warm-Up

C.) Back Squat: 8 min. warm-up then:
3(70%), 3(80%), 3+(90%)
(use 90% training max – 2:00 rest between sets)

D.) For Time:
50 walking lunge steps then:
3 rounds of:
-15 ring row,
-15 front squat (135/95),
Then 50 walking lunge steps

Saturday Partner WOD

Posted by bobby
Comment
7
Mar
4 rounds for max reps of:

-60 seconds of Ring Push-Ups (scale: hand release push-ups)
-Rest 60 seconds
-60 seconds of Box Jump-Overs (24″/20″)
-Rest 60 seconds
-60 seconds of Push Press (115/75 lbs)
-Rest 60 seconds

-Perform in teams of two, one partner working for the full 60 seconds, then resting and supporting their teammate for 60 seconds.

CrossFit Open WOD 15.2

Posted by bobby
Comment
5
Mar
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 10 ytw’s / 20 bird dogs / 20 hollow rocks / 20 mt. climbers / 15 kip swings / 10 kb swings / 10 med ball cleans /10 ring rows

B.) Group Dynamic

C.) 1 round tabata of: burpees, speed skaters, jumping jacks, up and through, ovh squat (bar)

D.) Workout 15.2
RX

Every 3 minutes for as long as possible complete:

From 0:00-3:00
2 rounds of:
-10 overhead squats (95 / 65 lb.)
1-0 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
-12 overhead squats (95 / 65 lb.)
-12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
-14 overhead squats (95 / 65 lb.)
-14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds

Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
-6 overhead squats (65 / 45 lb.)
-6 chin-over-bar pull-ups
From 3:00-6:00
2 rounds of:
-8 overhead squats (65 / 45 lb.)
-8 chin-over-bar pull-ups
From 6:00-9:00
2 rounds of:
-10 overhead squats (65 / 45 lb.)
-10 chin-over-bar pull-ups
Etc., following same pattern until you fail to complete both rounds

Go to the link below to see how you will be completing the workout:
http://games.crossfit.com/workouts/the-open

Thursday’s WOD

Posted by bobby
Comment
4
Mar
A.) Row 500 m. / 15 pvc passover / 5 pvc fig. 8′s / 15 band scap squeeze / 15 kip swings / 20 grasshopper / 10 single leg bridge (ea. leg) /20 bird dog / 20 hollow rocks / 15 banded good morning / 10 kb swings

B.) Group Dynamic then clean progressions

C.) Every 0:20 for 5:00 complete:
-1 hang clean (try to perform hang cleans at approx 70% 1rm)

D.) “Death by 10 m. sprints x 2″
-Min. 1 perform 2 sprints,
-Min. 2 perform 4 sprints,
-Min. 3 perform 6 sprints
-and so on, until you can’t get amount of sprints in given time

E.)  2,000 m. recovery row / mobility

CFH Open Update & Wednesday’s WOD

Posted by bobby
Comment
3
Mar

Okay the point totals are in for week 1 of our in house CrossFit Open competition. The Green team took the victory the first week with a grand total of 1,435 points. The Black team finished with 1,522 points. If you are wondering how it is scored, the team with the least amount of points is better. For example Nick from Team Black won the first week with a 3rd place on 15.1 and a 1st place on 15.1a so his total would be 4 points. I add up all the points and the team with least amount of points takes the win for that week. This Friday we start fresh. We will have a grand total at the end, but we are also going to have a new competition each week (with a total of 5 by the end of the open). Great job to everyone on 15.1 and 15.1a. I saw so many amazing things last week and I am so proud of our entire box. Keep up the hard work and stay healthy.

Wednesday’s WOD

A.) Row 500 m. or loo DU / 15 pvc passover / 5 fig. 8′s / 10 ytw’s / 15 push-ups / 20 bird dogs / 20 mt. climbers / 1:00 plank / 10 ring rows / :30 handstand hold / 10 kb taters

B.) Group Dynamic

C.) Floor Press: 8 min. warm-up then:
5(65%), 5(75%), 5+(85%)
(use 90% training max, super-set ea. set w/ 5 strict pull-up (scale up w/ weight or vest) / 2:00 rest)

D.) With 10:00 on the clock…
Row 500 m. then AMRAP of:
-30 DU (scale: 90 singles),
-15 hand release push-ups (put feet on 45# bumper plate),
-10 ring row (competitors scale up w/ 5 MU),
-15 air squats

Tuesday’s WOD

Posted by bobby
Comment
2
Mar
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 10 ytw’s / 20 bird dogs / 20 scorpions / 10 push-ups / 10 ring rows / 10 toes to bar / 10 good mornings (45/35) / 10 air squats

B.) Group Dynamic

C.) Deadlift: 8 min. warm-up then:
5(65%), 5(75%), 5+(85%)
(use 90% training max – 2:00 rest)

D.) 10 min. AMRAP of:
-10 sumo deadlift high pull (95/65),
-10 over-head alt. reverse lunges (95/65) (5 ea. leg),
-10 straight arm over-head plate sit-ups (45/25)

Monday’s WOD

Posted by bobby
Comment
1
Mar
A.) Row 500 m. or Run 400 m. / 15 pvc passover / 15 band scap squeeze / 20 mt. climbers / 20 speed skaters / 10 single leg birdge / 3 skin the cat / 10 kb swings / 10 ovh squat (face wall w/ pvc)

B.) Group Dynamic

C.) Over-Head Squat: 8 min. warm-up then:
5(65%), 5(75%), 5+(85%)
(use 90% training max – 2:00 rest)

D.) For Time:
*30 box jumps (24″/20″)
Then 3 rounds of:
-10 thrusters (95#/65#),
-10 bar facing burpees,
*30 box jumps (24″/20″)

2015 CFH Open Teams

Posted by bobby
Comment
27
Feb
Team Black Team Green
Nick D Heather B
David C Michelle A
Bobby Steve B
Doug Brandy
Andy K Dan C
Karen Chris
Laurie Claire
Lou Fox
Greg M Mike D
David R Tom D
Rosette Eric
Aaron S Tom F
Adrian S Kate
Mike S Jason
Dave T Kristie
Gregg T Tracy
Tom T Mark
Tina Mel
Tony Adam P
Beth T Roy
Tanya Dan S
Yohko Heather S
Pam Sarah S
Mandi Jack
Chase Laura M
Kelly Kyle
Todd Nikki
Tom M

CrossFit Open WOD 15.1

Posted by bobby
Comment
26
Feb
A.) Row 500 m. / 15 pvc passover / 5 pvc fig. 8′s / 20 bird dogs  / 10 ytw’s / 20 mt. climbers / 20 scorpions / 15 v-ups / 30 double unders / 15 banded good mornings / 10 single leg glute bridge (ea. leg) / 10 kip swings / 10 burpees

B.) Dynamic then clean and jerk progressions

C.) Clean & Jerk Warm-Up (10 min.)

D.) Workout 15.1

9-minute AMRAP of:
-15 toes-to-bars (scaled: hanging knee raise),
-10 deadlifts (115/75)(scaled, masters 55+, & teen: 85/55)
-5 snatches (115/75) (scaled, masters 55+, & teen: 85/55)

Workout 15.1a

1-rep-max clean and jerk
(6-minute time cap)
*Workouts must both be completed with-in the same 15 min.

Thursday’s WOD

Posted by bobby
Comment
25
Feb
A.) Row 500 m. / 15 pvc passover / 5 pvc fig. 8′s / 20 bird dogs / 20 scorpions /15 banded good mornings / 20 hollow rocks / 10 strict pull-up / 10 diamond push-ups / 10 single leg glute bridge / 10 kb taters

B.) Group Dynamic then med ball warm-up

C.) Complete as many rounds and reps as possible in 6:00 min. of:
-500 meter row
-10 Burpee barrier hops (later jump over hurdle),
-20 v-ups,
-30 Shoulder to Overhead (75/55),
-40 ball slams (30#/20#),
-50 Double Unders

*Rest 3 min. then:

Complete as many reps as possible in 4:00 of:
-500 meter row
-10 Burpee barrier hops (later jump over hurdle),
-20 v-ups,
-30 Shoulder to Overhead (75/55),
-40 ball slams (30#/20#),
-50 Double Unders

D.) Focus on mobility and recovering for the open:
Roll or lacrosse ball any tight areas / work on any nagging injuries.
Static Stretch / Mineral Bath
Your number one concern right now is to start off the Open as well as humanly possible. Put yourself in the right mindset and make sure your body feels fresh.

Wednesday’s WOD

Posted by bobby
Comment
24
Feb
A.) Row 400 m. / 15 pvc passovers /10 ytw’s / 20 bird dogs / 20 grasshopper / 15 good mornings (45/35) / 10 push-ups / 10 ring rows / :30 handstand hold / 10 wall ball

B.) Group Dynamic

C.) “DELOAD WEEK”
Floor Press:
5(40%), 5(50%), 5(60%), 5(65%)
(use 90% training max – :90 rest)

D.) 3 sets ea. for time of:
-30 sit-ups,
-15 pull-ups,
-15 hand release push-ups
(:60 rest)

E.) Cash-out:
Turkish Get-Up: 3 x 3 (ea. arm) (:90 rest)

Tuesday’s WOD

Posted by bobby
Comment
23
Feb
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 5 pvc fig. 8′s / 10 ytw’s / 20 mt. climber / 30 du / :30 hand stand hold / 10 strict pull-up

B.) Dynamic then clean & jerk progressions

C.) “DELOAD WEEK CONT.”
Push Jerk (new members Push Press):  5(40%), 5(50%), 5(60%), 5(65%)
(2:00 rest between sets)

D.) CrossFit Games Open WOD 11.3
Complete as many rounds and reps as possible in 5 minutes of:
Squat Clean (165/110 lbs)
Jerk (165/110 lbs)
(you may complete a THRUSTER as well to count for 1rep, score 1/2 reps too)

The Schuster B-Day WOD (Mike & Heather)

Posted by bobby
Comment
22
Feb

Reminder for those of you that do not know what the jars are for sitting on the table in the box. As some of you know when coach Kate travels to Florida she goes to CrossFit9 in St. Pete. She loves it because they are a tight knit community like we are. The CFH coaches are helping CrossFit9 to fundraise for Sofia, who is the daughter of one of their members. She is 2 years old and has neuroblastoma. CrossFit9 is holding Burpees for Sofia on Feb. 28th. The CFH coaches are helping by doing burpees for $1 each, all money is going directly to Sofia. From today until Feb. 25th, you may donate to each coaches’ jar to have that coach do burpees for the number of dollars in the jar. You can also just make a donation if you wish. The jars are on the high top table. Thank you in advance!! Just like every rep counts, so does every dollar!

Also, be sure to sign up for the CrossFit Open. We will be doing the WOD’s as the normal WOD on Friday’s for the next five weeks. You have until Wednesday or Thursday at latest to sign up. This will only benefit you as an athlete to be a benchmark for you. Even if you are not going to make it to regionals or the games it does not matter. It is a mark you set as an athlete for yourself so you have a goal to reach and attain. Everyone who signs up will be put into two teams. Team Neon Green or Team Black. We will have an in house competition like last year. It is a lot of fun and you will get to see what a competition is like. Your fellow members sweating and suffering through the workouts with you while screaming and cheering you on. The cost is only $20. I know you have spent $20 on worse things. So suck it up and sign up for the 2015 CrossFit Open.

A.) Run 400 m. or Row 500 m. / 15 pvc passover / 5 pvc fig. 8′s / 15 band scap squeeze / 20 mt. climbers / 20 speed skaters / 10 single leg glute bridge (ea. leg) / wall stretch / 15 kip swings / 10 kb swings

B.) Group Dynamic

C.) “DELOAD WEEK”
Back Squat: 5(40%), 5(50%), 5(60%), 5(65%)
(use 90% training max – work on form and tempo – 3 sec. down, 3 sec pause @ bottom, 1 sec up)

D.) 3 rounds for time of:
-33 double unders (scale: 99 singles),
-11 wall ball (20#/14#),
-11 burpee box jumps (24″/20″),
-11 walking lunge steps (ea. leg – 22 total steps)

Whine and Rosette’s – Open to the Open

Posted by bobby
Comment
21
Feb
I like sports, but I’m more of a “casual viewer.” Meaning; if my dad is watching a game, I’ll pop in the room and ask three questions, “Who’s playing?” “What is the score?” And “Who’s winning?” Then I usually continue about my business. But three years ago, I learned what it is like to be glued to a screen to watch athletes duke it out and be crowned the victor.  Three years ago I was introduced to the Crossfit Games.

It all started for me with the “2011 Open.” This competition; featuring movements we all do in our hometown box, with participants from around the world, take a journey to find the most elite of athletes.  I, and all these other athletes, could compete locally to see the top 50 move on to a regional format, before eventually traveling to the “CrossFit Games” in Carson, California to crown a champion.  I was still new to Crossfit, but figured I had nothing to lose by participating. It was something fun to be a part of, and in the end, I achieved more than I hoped for. That year I got my first 100 pound snatch despite hitting myself in the head with the bar-it was still a good lift.

The next year, I watched the 2012 regionals in Chicago, and it was the experience that got me hooked to the sport. The Regionals were held at Navy Pier and watching these athletes perform in person was inspiring. It showed me what hard work looks like at the highest of levels. I’ve never seen so many people get excited during a WOD cheering on the athletes.  I was a little star struck too when I realized I was washing my hands next to one of the women competing. At the time she was a newer competitor to the regional scene, but Elisabeth Akinwale has made quite a name for herself in the Crossfit world since then. At the regional last year, she hit a 200 pound 1 rep max hang snatch. You can say she’s one of my Crossfit heroes.

Some people may not understand the thrill of watching people work out. Essentially that is what we are doing when we watch the Games. It’s just a bunch of people doing what we do everyday at the gym.  But those people don’t understand the feeling of nailing a lift and getting a PR. Those people don’t know the pukey feeling you get from laying it all out on the line to get one more rep. Those are the people who haven’t experienced Crossfit.

I believe that is why I participate in “The Open” every year. (Not only because Bobby programs the workouts each Friday for those 5 weeks), but for the feeling that maybe… just maybe, I could feel as great as those athletes we see on the competition floor.  For five weeks, we can compete against names like Jason Khalipa, Camille Le Banc Bazinet, Annie Thorsdottir, Scott Panchik, Dan Bailey…and the list goes on. I think part of the love I feel for the sport of fitness comes from the fact I can relate to all the athletes; even the elite, because we are all experiencing the same hell for those initial five weeks. I love this sport because I’m a “living” part of it.  I’ll never be a point guard for the Chicago Bulls or a linebacker for the Bears, but I can train to get my first muscle up or hit a 200 pound snatch just like the elite Crossfitters. I feel like those goals are more attainable.

I’m not saying I’ll ever make it to the Crossfit Games or the Olympics. What I’m saying is that during the Open, I’m on the same playing field as athletes I look up to. There will be movements I’m not efficient at and weights I can’t lift, but it makes me proud to say that I pushed myself and tried.

Friday’s WOD

Posted by bobby
Comment
19
Feb
A.) Row 500 m. or 100 du / 20 mt. climbers / 20 bird dogs / 20 hollow rocks / 20 scorpions / 10 ovh squat (face wall w/ pvc) / 10 kb snatch / 10 strict pull-ups

B.) Dynamic then: med ball warm-up

C.) 20 min. AMRAP of:
-50 sit-ups,
-50 push-ups (hand release),
-50 air squats,
-50 kb swings (53/35),
-50 jumping pull-ups,
-50 double unders (scale: 150 singles)