Wednesday, May 25, 2016 12:55

Pat’s B-Day WoD

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24
May


CrossFit Huntley – CrossFit

Warm-up (No Measure)

Run 400 m. or Row 500 m., 15 pvc passover, 5 pvc fig. 8′s, 10 ytw’s, 20 mt. climbers, 20 supermans, 20 hollow rocks, 10 kb swings, 10 ring rows, 10 plank to push-up (5 ea. side), 10 ovh squat, group dynamic

Floor Press (4×6)

6-6-6-6

70%-75%-80%-80%

super-set w/:

barbell bent over row:

6-6-6-6

then 2:00 rest

Metcon (Time)

For Time:

-Row 46 calories then:

2 rounds of:

-23 hand release push-ups,

-23 air squats,

-23 straight arm plate sit-ups (45#/25#)

Cash-Out / Skill Work

3 x 5 muscle-up, muscle up progression, or ring dips

2:00 rest, then work on shoulder/pec mobility

Dan and Bobby’s B-Day WOD

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23
May


CrossFit Huntley – CrossFit

Warm-up (No Measure)

Today you have the option of completing Grace as Rx, or try a heavier option. If you can do Grace as Rx and you have a 1rm clean and jerk of 200# (male) / 140# (female) or more then you may do 155/105, and if you have a clean and jerk max of 230# (male) / 160# female then you may Rx + heavy Grace w/ “Heavier Grace” at 185/125.

Run 400 m. or Row 500 m. 15 pvc passover, 5 pvc fig. 8′s, 15 band scap squeeze, 10 bird dogs, :30 superman hold, 10 scorpions, :30 plank, 10 mt. climbers, 5 roll to v-sit, 5 glute bridge ea. leg, 10 kb swings, 10 push-ups, 10 kb goblet squats, group dynamic then clean and jerk proressions.

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
Scale: lower weight – try to be sub 7 min.

Metcon (Time)

“Heavy Grace”

30 Clean and Jerks for Time

(155/105)

Rx+ / Dan = 185/125

Metcon (No Measure)

Run or Row 1 mile untimed, then complete:

3 sets:

-1 min. plank,

-:30 left plank,

-:30 right plank,

-15 ghd hip extensions or back extensions /supermans (lying on stomach),

-15 in and outs

*Work on mobility:

shoulder mobility, hamstring, hips, thoracic spine

Monday May 23, 2016 WOD

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22
May


CrossFit Huntley – CrossFit

Warm-up (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, 5 roll to v-sit, 10 glute bridge, 10 ring rows, 10 push-ups, 10 ovh squat, 10 banded good morning, group dynamic

Back Squat (10-10-10)

*E3MOM for 9 min. (3 sets):

45%-55%-60%

*Superset ea. set w/ 25 double unders

Metcon (AMRAP – Rounds and Reps)

10 Minute Ascending Ladder:

Add three every Rd…

-3 Pull-Ups (If you can’t do pull-ups without a band do Jumping Pullups)

-3 Abmat Sit-Ups (Rx+ = GHD),

-3 lateral hops over hurdle (over and back = 1)

Sunday May 22, 2016 oly

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21
May


CrossFit Huntley – CrossFit

Warm-up (No Measure)

Snatch progressions

Snatch Pull (3-3-3-3)

75%, 85%, 95%, 105%

2:00 rest

Hang Snatch (2-2-2-2)

65%, 75%, 85%, 95%

2:00 rest

Snatch (2-2-1-1-1-1)

70%, 75%, 80%, 85%, 90%, 93%

Rest as needed

Mel & Tom T.’s B-Day WOD

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19
May

CrossFit Huntley – CrossFit

Warm-up (No Measure)

Run 400 m. or Row 500 m., 15 pvc passover, 5 pvc fig. 8′s, 15 band scap squeeze, 20 bird dogs, :30 superman hold, 1:00 plank, 10 mt. climbers, samson stretch (:30 ea. side), 10 kb sumo deadlift high pull, 10 ovh squat, 5 strict pull-up, 10 push-ups, group dynamic

Metcon (Time)

*FOR TIME*

“Mel’s B-Day WOD”

-36 kb swings (53#/35#) ,

-36 jumping pull-ups,

-36 kb goblet squat (53/35),

-36 sit-ups

*Rest 2 min. then:

Tom T.’s B-Day WOD

4 rounds of:

-11 ring rows,

-11 kb shoulder to over-head (53/35),

-11 thrusters (65/45),

-11 v-ups

*Score = total time for both wods, including rest.

*For kb should to over-head complete: 11 left arm (round 1), 11 right arm (round 2), 11 left arm (round 3), 11 right arm (round 4)…They may be push press or push jerk

Thursday May 19, 2016 WOD

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18
May

CrossFit Huntley – CrossFit

Warm-up (No Measure)

Run 400 m. or Row 500 m., 15 pvc passover, 5 pvc fig. 8′s, 10 ytw’s, 20 bird dogs, :30 superman hold, :30 plank, 10 kb swings, 10 kb goblet squat, 10 ring rows, 20 mt. climbers, 20 speed skaters, group dynamic

Floor Press (10-10-10)

45%-55%-60%

Super-set w/ 5 strict ring dips or 3-5 muscle-ups

2:00 rest between sets

Metcon (Time)

For Time:

-Run 1 mile,

-15 burpees,

-100 ft. bear crawl,

-Run 800 m.,

-15 burpees,

-100 ft. bear crawl,

-Run 400 m.,

-15 burpees,

-100 ft. bear crawl

Wednesday May 18, 2016 WOD

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17
May


CrossFit Huntley – CrossFit

Warm-up (No Measure)

Run 400 m. or Row 500 m., 15 pvc passover, 5 pvc fig. 8′s, 20 bird dogs, 20 grasshopper, 20 flutter kicks, 20 bicycles, 10 good morning (45/35), 10 alt. kb snatch, 10 air squat (face wall & band on knees, group dynamic, clean progressions

Clean Complex (1-1-1-1-1-1-1)

Every 2 min. for 14 min. (7 sets) complete:

- 1 power clean,

-1 clean (squat)

Scale = 2 hang power clean + 1 front squat

*start at 50% 1rm power clean or clean, try to increase ea. set – finish HAP for the complex or just work your clean technique and stay light.

Metcon (AMRAP – Rounds and Reps)

10 min. AMRAP of:

-25 double unders (scale: 12 du attempts or 75 singles),

-20 mb russian twist (20#/14#) (use wall ball),

-15 mb clean (20#/14#),

-10 toes to bar (scale: hanging knees to chest or v-ups)

Tuesday May 17, 2016 WOD

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16
May


CrossFit Huntley – CrossFit

Warm-up (No Measure)

2 rounds of:

-Run 200 m. or Row 200 m.,

-10 pvc passover,

-10 band scap squeeze,

-10 bird dogs,

-10 hollow rocks,

-5 strict pull-up,

-20 double unders or 40 singles

-Then group dynamic

Shoulder Press (10-10-10)

Attach kb’s or plates w/ bands on each side of the barbell.

Start at 40% 1rm in weight added. Finish HAP for 10 reps with weight added including barbell weight.

2:00 rest between sets

Metcon (3 Rounds for reps)

“TABATA”

-Hand Release Pushups,

-1 min. rest,

-Sit-Ups,

-1 min. rest,

-Push Press (75#/55#),

*TABATA = 8 rounds of: 0:20 on , 0:10 off. complete all 8 of push-ups, then 1 min. rest, then all 8 rounds of sit-ups, and so on…

*Your score is the LOWEST set of reps for each individual movement.

Dave Tenney’s B-Day WOD

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15
May


CrossFit Huntley – CrossFit

Warm-up (No Measure)

Run 400 m. or Row 500 m., 15 pvc passover, 15 band scap squeeze, 10 bird dogs, :30 superman hold, 10 scorpions, :30 plank, 10 glute bridge, 10 banded good monring, 5 strict pull-up, 10 push-ups, 10 mb clean, group dynamic

Paused Front Squat (10-10-10)

50%-55%-60%

Tempo down (:03),

Pause at bottom (:03),

Fast up

Metcon (Time)

6 rounds for time of:

-6 supine ring rows,

-Run 200 m.,

-6 burpee box jumps (24″/20″),

-Run 200 m.

Scale: 6 rounds of :

-6 ring rows,

-run or row 100 m.,

-6 burpee step-ups (20″/12″),

-run or row 100 m.

Saturday May 14, 2016 Partner WOD

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13
May


CrossFit Huntley – CrossFit

Warm-up (No Measure)

Run 400 m., Row 500 m. or Bike 2:30, 15 pvc passover, 15 band scap squeeze, 25 double unders, 20 bird dogs, :30 superman hold, :30 plank, 10 mt. climbers, 15 banded good mornings, 10 ring row, 10 kb swings, 10 ovh squat

Metcon (Time)

In teams of 2, alternate rounds to complete 4 each for time of:

-10 ring dips (scale: ring push-ups, box dips or hand release push-ups),

-20 thrusters (75/55),

-30 kb swing (53#/35#)

Friday May 13, 2016 WOD

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12
May


CrossFit Huntley – CrossFit

Warm-up (No Measure)

Run 400 m. or Row 500 m., 15 pvc passover, 5 pvc fig. 8′s, 6 inchworm monster kicks, 14 reverse lunge + fieldgoal, 20 side lunge, 20 supermans, 20 scorpions, 10 push-ups, :30 plank, 10 glute bridge, 10 ovh squat, 10 kb sumo deadlift high pull, only fast dynamic (jog, buttkicks, high knees, side shuffle, kareoke, backpedal, high knee skips)

Then:

3 rounds TABATA of:

-jumping jacks,

-speed skaters,

-mt. climbers,

-push-ups,

-slam ball russian twist

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

Every 2 min. for 12 minutes complete:

-1 behind the head snatch grip push press,

-1 heaving snatch balance,

-1 ovh squat

(start very light – around 40-50% 1rm snatch, try to increase ea. set finishing HAP for the complex),

New members scale:

-2 behind head snatch grip push press + 1 ovh squat

Metcon (Time)

6-12-24-36 reps for time of:

-Cal. Row,

-Ball slam (30#/20#),

-lunge steps

Thursday May 12, 2016 WOD

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11
May


CrossFit Huntley – CrossFit

Warm-up (No Measure)

Run 400 m. or Row 500 m., 15 pvc passover, 15 band scap squeeze, 10 bird dogs, 10 supermans, 10 hollow rocks, 10 glute bridge, 20 double unders, 10 banded good morning, 10 push-up, 10 alt kb snatch, 10 kb goblet squat, group dynamic

Metcon (AMRAP – Reps)

3 sets of:

-Min 1 = max strict chin-ups,

-Min 2 = plank for entire minute,

-Min 3 = rest

*score = max strict chin-ups

*scale: w/ bands or ring rows

Metcon (Time)

For Time:

21-15-9 reps of:

-Toes to bar,

-Run 800 m. at end of each round

Mobility

-2 min. calf smash per side w/ barbell or kb,

-foam roll lats,

-Center quad, inner thigh & IT band roll or smash w/ barbell,

-band lat stretch (1 min. per side),

-calf slant board stretch (1 min. straight legs – 1 min. knees bent)

Wednesday May 11, 2016 WOD

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10
May

CrossFit Huntley – CrossFit

Warm-up (No Measure)

Run 400 m. or Row 500 m., 15 pvc passvoer, 5 pvc fig. 8′s, 15 band scap squeeze, 20 speed skaters, 20 mt. climbers, 20 bird dogs, 20 scorpions, 10 hollow rocks, 10 glute bridge, 10 kb swings, 10 kb goblet squat, 10 burpees, gorup dynamic

Back Squat (10-10-10)

warm up to 50% 1rm then:

50%, 60%, 65%

Every 3 min. for 9 min.,

Work on mobility between sets

Metcon (No Measure)

EMOM for 14 min. complete:

-Odd = 5 box jumps (30″/24″),

-Even = 10 burpees

Cometitor Rx+ = 36″/30″ &

12 burpees

Scale = 5 box jump – lower height or jump on plates,

-7 burpee

*you may also step-up to scale

Tuesday May 10, 2016 WOD

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9
May


CrossFit Huntley – CrossFit

Warm-up (No Measure)

Run 400 m. or Row 500 m., 15 pvc passover, 5 pvc fig. 8′s, 10 ytw’s, 10 bird dogs, 10 supermans, 5 plank to push-up ea. side, band lat stretch, band pec stretch, 20 mt. climbers, 10 ovh squat, group dynamic

Floor Press (10-5-3-2-1-1-1-1)

50%, 70%, 80%, 85%, 90%, 95%, ?, ?

Rest 2-3 min. between heavy sets

Scale: Stay light

10-10-8-8

(50%, 55%, 60%, 65%)

Metcon (Time)

5 rounds for time:

-5 push press (135/95)

-7 c2b pull-up,

-9 clapping push-up

Scale:

-5 light push press (5 unbroken),

-7 pull-up or banded c2b or jumping c2b,

-9 hand release push-ups

Monday May 09, 2016 WOD

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8
May


CrossFit Huntley – CrossFit

Warm-up (No Measure)

Run 400 m. or Row 500 m., 15 pvc passover, 5 pvc fig. 8′s, 15 band scap squeeze, band front rack stretch, 20 bird dogs, :30 superman hold, :30 plank, 15 banded good morning, 10 med ball clean, 10 ring row, group dynamic

Clean Complex (1-1-1-1-1-1-1)

Every 2 min. for 14 min. complete:

-1 hang clean,

-1 clean

(Start at 50% 1rm clean, increase weight ea. set finish with a heavy single for the hang clean and clean (both squat)

Metcon (AMRAP – Rounds and Reps)

9 min. AMRAP of:

-9 deadlift (185/125),

-12 step-ups (24″/20″),

-15 slam ball sit-ups (30#/20#)

Saturday May 07, 2016 WOD

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6
May


CrossFit Huntley – CrossFit

Warm-up (No Measure)

Run 400 m. or Row 500 m., 30 double unders, 15 pvc passover, 15 band scap squeeze, 20 bird dogs, 20 grasshopper, :30 superman hold, 15 hollow rocks or v-ups, 10 kb sumo deadlift high pull, 10 alt. kb snatch, 10 push-ups, group dynamic

Metcon (AMRAP – Rounds and Reps)

With 1 partner complete the following:

*With 18:00 minutes on the clock partners run 400 m. together, then with remaining time – AMRAP of:

-5 under overs (use 24″ box w/ pvc – scale step over),

-10 toes to bar (scale: v-ups or hanging knees to chest),

-15 air squats

**One Partner Runs 200 m. or Rows 250 m. while other Partner completes AMRAP

**Athlete picks up where their Partner left off on reps

Thursday May 05, 2016 WOD

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4
May

CrossFit Huntley – CrossFit

Warm-up (No Measure)

Run 400 m. or Row 500 m., 15 pvc passover, 5 pvc fig. 8′s, 15 band scap squeeze, 20 bird dogs, :30 superman hold, :30 plank, 10 hollow rocks, 10 sinlge leg glute bridge (ea. leg), 20 mt. climbers, 5 ring row, 10 push-up, 10 kb goblet squat, group dynamic

Metcon (AMRAP – Reps)

With 20 min. on the clock:

*Run 1 mile,

*With remaining time AMRAP of:

-5 tire flip,

-10 burpees,

-15 pvc sit-ups,

-20 double unders (scale: 60 singles or 10 du attempts)

*competitor may Rx+ w/ GHD sit-up

*1 round = 50 reps

Mobility

-2 min. calf roll or smash per leg,

-3 way band shoulder stretch,

-3 way band hamstring stretch,

-1 min. pigeon stretch ea. leg

Greg Malchiodi’s B-Day WOD

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3
May


CrossFit Huntley – CrossFit

Warm-up (No Measure)

Run 400 m. or Row 500 m., 15 pvc passover, 5 pvc fig. 8′s, 15 band scap squeeze, 20 grasshopper, 10 bird dogs, 10 supermans, 10 hollow rocks, 15 banded good morning, 10 ovh squat, 10 ring rows, 30 double unders, group dynamic

Metcon (Time)

5 rounds for time of:

-9 pull-ups,

-Run 200 m.,

-9 hang clean (squat) (95#/65#)

Metcon (3 Rounds for time)

Every 5 minutes for 15 minutes (3 rounds) complete a 500 m. row for time

+/- 0:05 between first, second and third row or 10 burpee penalty for ea. one missed

Cool Down

-Center quad rock & roll, inner thigh roll & IT band roll or barbell roll/smash quad, inner thigh & IT band,

-Calf smash w/ kb or barbell (2 min. per side),

-3-way band hamstring stretch,

-band lat stretch

Tuesday May 03, 2016 WOD

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2
May


CrossFit Huntley – CrossFit

Warm-up (No Measure)

Run 400 m. or Row 500 m., 15 pvc passover, 5 pvc fig. 8′s, 10 ytw’s, band pec stretch / band lat stretch (ea. arm), 10 bird dogs, :30 superman hold, :30 plank, 10 mt. climbers, 10 strict pull-up, 10 mb clean, group dynamic

Shoulder to Over-Head Complex (3-3-3-3-3-3-3-3)

Every :90 for 12 min. (8 sets) complete:

-1 push press +

-2 push jerks

*Start at 60% 1rm push press – increase ea. set – finish HAP for the complex,

*New members perform 3 push press – work bar path

Metcon (AMRAP – Reps)

12 Min Ascending Ladder of:

5,5,5…7,7,7…9,9,9…etc

-Ring Dip (scale: w/ bands, box dips or hand release push-ups),

-KB Swing (53#/35#),

-Box Jump (24″/20″)

*Score = total reps

Chase & Theresa’s B-Day WOD

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1
May


CrossFit Huntley – CrossFit

Warm-up (No Measure)

Run 400 m. or Row 500 m., 15 pvc passover, 15 band scap squeeze, 10 bird dogs, 10 supermans, 10 scorpions, :30 plank, 10 glute bridge, 10 ring rows, 10 banded good morning, 10 ovh squat w/ pvc, group dynamic

Back Squat (2-2-2-2-2-2-2)

Every 2 min. for 14 min. complete 2 back squat @

70%, 75%, 80%, 83%, 85%, 87%, 90%

Metcon (Time)

For Time:

-27 ball slams (30#/20#),

-57 sit-ups,

-27 alt. kb snatch (53#/35#),

(scale: lighter kb or db snatch),

-57 mb russian twist (30#/20#),

-27 kb goblet squat (53#/35#),

-57 flutter kicks,

-27 jumping lunges (scale lunge steps in place),

-57 bicycles (abs-knee to opposite elbow)

Saturday April 30, 2016 Partner WOD

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29
Apr


CrossFit Huntley – CrossFit

Warm-up (No Measure)

2 rounds of:

-Row 200 m.,

-10 pvc passover,

-10 band scap squeeze,

-10 bird dogs,

-10 mt. climbers,

-10 supermans,

-10 ring rows,

-10 ovh squat (w/ pvc)

Metcon (AMRAP – Reps)

In teams of three, complete five rounds each, for max reps, of:

-Push-Ups (hand release),

-200 m. run (run 100 m. there & 100 m. backwards),

-Clusters (95#/65#),

(clean + thruster)

Only one partner may occupy each station; partners rotate as a group as soon as their teammate complete the 200 meter run

Time cap: 25 minutes

Hayley’s B-Day WoD

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28
Apr

CrossFit Huntley – CrossFit

Warm-up (No Measure)

Run 400 m. or Row 500 m., 15 pvc passover, 5 pvc fig. 8′s, 10 ytw’s, 20 grasshopper, 20 bird dogs, 20 scorpions, 10 hollow rocks, 10 toes to bar, 10 ovh squat, 10 kb sumo deadlift high pull, group dynamic

Tire Flip (8-8-8-8)

Super-set ea. set of 8 tire flips w/ 1:00 plank

Then 2:00 rest

Metcon (Time)

For Time:

-20 pull-up,

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

-200 m. run,

-20 burpees,

-20 lunge steps w/ kb (53#/35#),

-200 m. run,

-20 pvc sit-ups,

-20 step-ups w/ kb (53#/35#) to 20″ box,

-Run 200 m.

Thursday April 28, 2016 WOD

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27
Apr

CrossFit Huntley – CrossFit

Warm-up (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 mt. climbers, 20 bird dogs, :30 plank, 10 hollow rocks, 10 banded good morning, 10 push-ups, 10 strict pull-up, 10 ovh squat (face wall w/ pvc), 30 mb russian twist,

Metcon (AMRAP – Reps)

Every 5:00 for 20:00 (4 rounds):

-20/15 cal. row,

-15 kb swings (53#/35#),

-20 air squat,

-25 sit-ups

*in the remaining time max double unders

*scale max singles in remaining time

*score = total double unders

Cool Down

1 mile cool down run or row, then work on mobility.

Wednesday April 27, 2016 WOD

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26
Apr

CrossFit Huntley – CrossFit

Warm-up (No Measure)

Run 400 m. or Row 500 m., 15 pvc passover, 5 pvc fig. 8′s, 15 band scap squeeze, 10 bird dogs, 10 supermans, 10 scorpions, 10 glute bridge, 10 v-ups, 10 speed skaters, 10 kb sumo deadlift high pull, 10 kb goblet squat, 2 skin the cat, group dynamic

Sumo Deadlift (5-5-5-5-5)

Every 2 min. on the min. for 10 min. complete:

5 sumo deadlift.

Start around 50% 1rm deadlift, try to increase ea. set, do not go HAP for 5, focus on technique

(Don’t go over 75% 1rm)

Metcon (Time)

75 Power Clean For Time (95#/65#)

Scale:75/55

*New members:

50 hang power clean (55/35) heavier or lighter pending individual

Cash-Out / Skill Work

3 sets:

-0:20 L-Sit Hold , with parrallettes, hang from bar or hold from rings

Scale: 0:30 plank,

-2 Turkish Get-up ea. side (Light)

Shoulder / thoracic spine mobility

Hamstring mobility

Hip mobility

Tuesday April 26, 2016 WOD

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25
Apr

CrossFit Huntley – CrossFit

Warm-up (No Measure)

2 rounds of:

-Row 200 m. or Run 200 m.,

-10 pvc passover,

-10 band scap squeeze,

-10 bird dogs,

-0:30 plank,

-10 push-ups,

-10 ovh squat (face wall w/ pvc),

*then group dynamic

Floor Press (2-2-2-2-2-2-2-2+)

Every 2 min. on the min. for 16 min. (8 sets)

65%, 70%, 75%, 80%, 83%, 85%, 87%, 90%

Metcon (Time)

21-15-9 reps for time of:

-ring rows,

-handstand push-ups

*EMOM stop and complete 3 burpees, also start w/ 3 burpees

*Scale hspu: w/ 1-2 abmats, pike from box, in bands, or strict press from knees holding db’s or kb’s

Cash-Out / Skill Work

3 sets of monkey bars of choice – 2:00 rest between,

Work on shoulder mobility between sets.

Monday April 25, 2016 WOD

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24
Apr

CrossFit Huntley – CrossFit

Warm-up (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 hollow rocks, 10 mt. climbers, 10 kb swings, 25 double unders, 10 air squat (face wall arms up – band on knees), 10 ring rows, group dynamic

Front Squat (2-2-2-2-2-2-2-2+)

E2MOM for 16 min. (8 sets) complete:

65%, 70%, 75%, 80%, 83%, 85%, 87%, 90%

New members/scale:

5 x 5 front box squat – start light & try to increase a little weight ea set

Metcon (Time)

For Time:

-Row 500 m.,

-40 double unders (scale: 20 du attempts or 120 singles),

-30 walking lunge steps,

-20 under/overs (put band on racks – 8th hole from bottom, or make w/ pvc on 2 boxes 24″ like stick jumps)

-10 thrusters (95/65)

-Run 400 m.

*competitor may Rx + w/ 135/95 thruster

Saturday April 23, 2016 WOD

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22
Apr


CrossFit Huntley – CrossFit

Warm-up (No Measure)

Run 400 m. or Row 500 m., 15 pvc passover, 5 pvc fig. 8′s, 15 band scap squeeze, 10 ytw’s, 10 bird dogs, 10 supermans, 10 v-ups, 10 banded good morning, 10 ring row, 10 push-up, 10 kb taters, 20 speed skaters, group dynamic

Metcon (AMRAP – Reps)

In teams of 3 complete the following 15:00 AMRAP:

1.) Row 300 m.,

2.) AMRAP Toes to Bar,

3.) AMRAP Burpee Box Jumps or Step-ups (24″/20″)

*The rower is the rabbit, rotate when they finish

*Score = total reps toes to bar, and burpee box jumps

Friday April 22, 2016 WOD

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21
Apr

CrossFit Huntley – CrossFit

Warm-up (No Measure)

Run 400 m. or Row 500 m., 15 pvc passover, 5 pvc fig. 8′s, 15 band scap squeeze, 10 scap pull-up, 10 bird dogs, 10 supermans, :30 plank, 10 grasshopper, 10 banded good morning, 10 kb swings, 10 ovh squat (face wall w/ pvc), group dynamic

Snatch Complex (2-2-2-2-2-2)

E2MOM for 12 min. perform:

-1 hang snatch (squat),

-1 power snatch

*Start at 50% 1rm power snatch

*try to increase weight ea. set and finish HAP for the complex (if you are really sore from the week start light 40-60% 1rm and work technique)

*New members will do clean complex:

1 hang power clean,

1 power clean

Metcon (Time)

10-9-8-7-6-5-4-3-2-1 reps for time of:

-Wall Ball (20#/14#),

-100 m. run

*10 wall ball then 1 x 100 m. run, 9 wall ball then 1 x 100 m. run, etc…

Handstand Push-ups (5-5-5+)

2:00 rest between sets

Scale: w/

5 pike from box,

5 strict press w/ db or kb on knees,

-5 hspu to mat or,

-5 hspu in bands

Thursday April 21, 2016 WOD

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20
Apr


CrossFit Huntley – CrossFit

Warm-up (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 supermans, 10 scorpions, 10 hollow rocks, 10 glute bridge, 5 strict toes to bar, 5 ring rows, 10 push-ups, 10 air squat (face wall – arms up over-head), group dynamic

Then: 2 rounds TABATA of:

-Burpee plate jumps,

-Mt. climbers,

-In & outs,

-side lunge holding light plates (5# or 10# ea. hand (touch ea. side of foot w/ plate)

Metcon (AMRAP – Reps)

3 rounds for max reps of:

-1 min. ball slams (30#/20#),

-1 min. ring push-ups,

-1 min. air squats,

-1 min. mb russian twist w/ slam ball (30#/20#)-ea. tap = 1,

-1 min. cal row,

-1 min. rest

Cool Down

-800 m. cool down run,

-center quad rock & roll,

-IT band roll,

-Band pec/lat stretch,

-1 min. pigeon stretch (ea. side)

Wednesday April 20, 2016 WOD

Posted by bobby
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19
Apr


CrossFit Huntley – CrossFit

Warm-up (No Measure)

Run 400 m. or Row 500 m., 15 pvc passover, 5 pvc fig. 8′s, 10 ytw’s, 10 bird dogs, 10 supermans, 10 scorpions, 10 hollow rocks, 10 kip swings, 5 strict toes to bar, 10 push-ups, 10 kb swings, 10 kb goblet squat, band lat stretch, calf stretch, group dynamic

Nicole (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
400m Run
Max Rep Pull-ups
Scale:

New people scale:

200 m. run,

max unbroken pull-ups in band. – 16 min. AMRAP

Scale entire 20 min. wod = Run 400 m. still then:

Max unbroken pull-ups in band.

Score = max reps pull-ups.

Mobility

cool down row then:

foam roll lats, band lat / pec stretch, 2 min. barbell or kb achillies/calf smash per leg, 2 min. quad smash per leg w/ barbell

Tuesday April 19, 2016 WOD

Posted by bobby
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18
Apr


CrossFit Huntley – CrossFit

Warm-up (No Measure)

Run 400 m. or Row 500 m., 15 pvc passover, 15 band scap squeeze, 20 speed skaters, 20 bird dogs, 20 scorpions, 10 glute bridge, :30 plank, 15 banded good morning, 10 kb swings, 10 air squat (face wall, band on knees, arms up), group dynamic

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

Every 3 min for 15 min perform 3 touch and go squat cleans

(Start at 60% 1rm – finish HAP for 3)

Metcon (AMRAP – Rounds and Reps)

10 min. AMRAP of:

-5 hang power clean (95/65),

-5 front squat (95/65),

-10 back rack lunge steps in place (95/65),

-5 bar facing burpees

Monday April 18, 2016 WOD

Posted by bobby
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17
Apr


CrossFit Huntley – CrossFit

Warm-up (No Measure)

Run 400 m. or Row 500 m., 15 pvc passover, 5 pvc fig. 8′s, 10 ytw’s, 20 bird dogs, 1:00 plank, :30 superman hold, band lat stretch, 10 grasshopper, 5 ring row, 10 push-up, 10 air squat, group dynamic then:

2 min. barbell or kb calf smash per leg, :30 down dog altnernating heels into ground ea. leg

Push Press (5-3-3-3-3+)

E3MOM for 15 min perfrom:

70%, 75%, 80%, 83%, 85%

perform scap therapy or shoulder mobility between sets

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
Scale:

150-120-90-60-30 singles,

30-20-15-10-5 sit-ups

Saturday April 16, 2016 Partner WOD

Posted by bobby
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15
Apr


CrossFit Huntley – CrossFit

Warm-up (No Measure)

Run 400 m. or Row 500 m., 15 pvc passover, 5 pvc fig. 8′s, 15 band scap squeeze, 10 bird dogs, :30 superman hold, :30 plank, 20 speed skaters, 10 kb swings, 10 kb sumo deadlift highpull, 5 strict pull-up, 10 ovh squat, group dynamic

Metcon (Time)

Teams of 2 complete the following for time (1 partner work at a time):

-200 walking lunge steps,

-100 floor press (135#/95#, parnters hand bar to each other),

-50 sumo deadlift high pull (95/65),

-25 burpee barrier hops over partner (lateral hop over partner)

Friday April 15, 2016 WOD

Posted by bobby
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14
Apr


CrossFit Huntley – CrossFit

Warm-up (No Measure)

Run 400 m. or Row 500 m., 15 pvc passover, 5 pvc fig 8′s, 10 bird dogs, 10 supermans, 10 scorpions, 10 single leg glute bridge, 5 roll to v-sit, 10 scap pull-up, 10 kip swings, 10 air squat (face wall arms up)

Overhead Squat (5-3-3-3+)

70%, 75%, 80%, 80%

Every 3 min. for 12 min.

Metcon (AMRAP – Reps)

AMRAP 5min

– 10 Step Up (20″ w/ slam ball over-head (30#/20#),,

– 8 toes to bar,

– 6 thruster (95/65),

*2 min. rest then:

AMRAP 5min

– 8 Step Up (20″ w/ slam ball over-head (30#/20#),,

– 6 toes to bar,

– 4 thruster (115/75),

*2 min. rest then:

AMRAP 5min

– 6 step-up (20″ w/ slam ball over-head (30#/20#),

– 4 toes to bar,

– 2 thruster (135/95)

*score = total reps,

*scale step-ups w/ no weight or lower height box,

*scale toes to bar w/ hanging knees to chest or v-ups,

*scale thruster w/ lower weight

Thursday April 14, 2016 WOD

Posted by bobby
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13
Apr


CrossFit Huntley – CrossFit

Warm-up (No Measure)

Run 400 m. or Row 500 m., 15 pvc passover, 10 ytw’s, 20 mt. climbers, 20 supermans, 10 push-ups, 20 hollow rocks or hug knees (rollers), 10 pull-up or jumping pull-up, 10 air squat (face wall, arms up, band on knees), group dynamic then:

2 rounds TABATA of:

-jumping jacks,

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

-bicycles (abs – elbow to opposite knee),

-russian twist

Metcon (AMRAP – Rounds and Reps)

20 min. on clock:

Buy in 2,000 m. row then:

As many rounds and reps as possible in remaining time of:

-Run 100 m. forward and 100 m. backward,

-50 sit-ups,

-25 ring push-ups
Rx+ = ring dips instead of ring push-up

Wednesday April 13, 2016 WOD

Posted by bobby
Comment
12
Apr


CrossFit Huntley – CrossFit

Warm-up (No Measure)

2 rounds of:

-Row 200 m. or Run 200 m.,

-10 pvc passover,

-10 band scap squeeze,

-10 bird dogs,

-10 scorpions,

-:30 plank

-10 banded good morning

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

Every 3 min. for 15 min.

70%, 75%, 80%, 83%, 85%

Metcon (AMRAP – Reps)

3 rounds of:

-3 min. AMRAP of:

-6 ring rows,

-12 ball slam (30#/20#),

-24 double unders (scale: 12 du attempts or 48 singles)

*1 min. rest between rounds,

*start back at the top for ea. round

*Score = total reps at end

*1 round = 42 reps

Tuesday April 12, 2016 WOD

Posted by bobby
Comment
11
Apr


CrossFit Huntley – CrossFit

Warm-up (No Measure)

Run 400 m. or Row 500 m., 15 pvc passover, 5 pvc fig. 8′s, 15 band scap squeeze, 20 bird dogs, :30 superman hold, :30 plank,10 kip swings, 25 double unders, :30 handstand hold, 10 mb clean, group dynamic

Shoulder Press (5-5-5+)

70%-75%-80%

Super-set w/ :60 plank then:

2:00 rest between sets

Metcon (Time)

3 rounds for time of:

-Run 400 m.,

-10 hspu,

-Run 200 m.,

-5 hang power snatch (95/65)

Competitor Rx+ w/ 135/95

Jack’s B-Day WOD

Posted by bobby
Comment
10
Apr


CrossFit Huntley – CrossFit

Warm-up (No Measure)

Run 400 m. or Row 500 m., 15 pvc passover, 5 pvc fig 8′s, 10 mt. climbers, 10 bird dogs, 10 supermans, 10 hollow rocks, 10 glute bridge, 10 banded goodmonring, 5 strict pull-up, 10 push-up, 10 air squat (face wall w/ arms up), group dynamic

Pistols (5-5-5-5+)

4 sets: 5 ea. leg

(2:00 rest between sets)

Last set = max reps – not alt. pistols.

Metcon (Time)

For Time:

*27 kb taters (53/35),

Then 3 rounds of:

-9 lateral stick jumps (24″/20″),

-9 burpee pull-ups,

-9 pvc sit-ups (Rx+ w/ GHD)

*Then 27 m. ovh walking lunge steps (45#/25#)

Saturday April 09, 2016 Partner WOD

Posted by bobby
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8
Apr


CrossFit Huntley – CrossFit

Warm-up (No Measure)

2 rounds of:

-Row 200 m.,

-10 pvc passover,

-10 bird dogs,

-10 grasshoppers,

-:30 plank,

-10 supermans

-10 reverse lunge field goal

Then partner invisible Fran:

21-15-9 reps for time of:

-thruster (pvc),

-jumping pull-up

1 partner works at a time

Metcon (Time)

-Partner Chipper! For Time:

-50 pull-ups,

-100 sit-ups,

-100 power clean (95/65),

-100 wall ball (20/14),

-100 Box Jumps (24/20)

Work can be split and completed in any fashion – Both partners can work at same time, but cannot work on same movement at same time

*Competitor may Rx+ with 100 pull-up

Friday April 08, 2016 WOD

Posted by bobby
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7
Apr

CrossFit Huntley – CrossFit

Warm-up (No Measure)

Run 400 m. or Row 500 m. or Bike 2:30, 15 passover, 15 band scap squeeze, 5 inchworm then monster kick, 14 reverse lunge + fieldgoal & twist steps, 14 side lunge steps, band lat & pec stretch then:

2 rounds ea. TABATA of:

-Jumping jacks,

-mt. climbers,

-speed skaters,

-plank to push-up

-v-ups,

-supermans

*Then parnter mb warm-up:

:30 toss left,

:30 toss right,

:30 between legs toss,

:30 squat toss

Metcon (AMRAP – Reps)

20 min. AMRAP of:

-100 m. row (= 10 reps),

-20 alt. kb snatch (53/35),

-30 hand release push-ups,

-40 double unders (scale: 20 du attempts or 120 singles),

-50 push press (45/35),

-60 air squats

*1 round = 210 reps

Thursday April 07, 2016 WOD

Posted by bobby
Comment
6
Apr


CrossFit Huntley – CrossFit

Warm-up (No Measure)

Run 400 m. or Row 500 m., 15 pvc passover, 5 pvc fig. 8′s, 10 ytw’s, 10 bird dogs, 10 supermans, 10 scorpions, 10 glute bridge (ea. leg), 30 flutter kicks, 25 double unders, 10 air squat (face wall w/ arms up & band on knees), 10 kb sumo deadlift highpull, group dynamic

Front Squat + Lunge (3/4 – 3/4 – 3/4 – 3/4 )

E3MOM for 12 min. (4 sets) complete:

-3 front squat +

-4 front rack lunge steps

*start at 50%1rm front squat

*try to increase weight ea. set, finishing HAP for the complex w/ perfect form on the front squat and lunges. Go lighter than 50% or don’t go above 50% if you cannot keep the form on the lunges.
*perform the lunge steps in place (not walking)

*4 lunge steps = 2 ea. leg

Metcon (Time)

5 rounds for time of:

-5 deadlift (50% 1rm),

-10 ring rows

*competitor Rx+ w/ supine ring rows (feet on box)

Wednesday March 06, 2016 WOD

Posted by bobby
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5
Apr

CrossFit Huntley – CrossFit

Warm-up (No Measure)

Run 400 m. or Row 500 m., 15 pvc passover, 5 pvc fig. 8′s, 15 band scap squeeze, 20 bird dogs, :30 plank, 10 hollow rocks, 10 mt. climbers,10 kb swings, 5 strict pull-up, 2 wall climbs, 2 skin the cat, group dynamic

Metcon (No Measure)

EMOM for 12 minutes perfrom:

-Min. 1 = 5-7 strict hspu,

-Min. 2 = :20-:30 L-Sit Hold (from parallette or rings) scale plank,

-Min. 3 = 4 cartwheels (2 ea. side) (scale: side scale cartwheel progression 0:20 ea. side)

https://youtu.be/x0XJpZDa0m4

Metcon (AMRAP – Rounds and Reps)

9 min. AMRAP of:

3,6,9,12,15,18…. reps of:

-KB Swing (53/35)

-Toes to bar (scale: knees to chest or v-ups),

-Plank walk-up and down to 2 x 45# bumper plates

Tuesday April 05, 2016 WOD

Posted by bobby
Comment
4
Apr


CrossFit Huntley – CrossFit

Warm-up (No Measure)

Run 400 m. or Row 500 m., 15 pvc passover, 5 pvc fig. 8′s, 15 band scap squeeze, 10 mt. climbers, 10 grasshopper, 10 bird dogs, 10 scorpions, :30 superman hold, :30 plank, 10 glute bridge, 10 banded good morning, 5 strict pull-up, 10 ovh squat (face wall – band on knees), wall stretch, group dynamic

Box Squat (5-5-5-3)

Set box to just slightly below parallel) Bar on Back (Back squat – butt touch box – do not bounce off the box)
65%, 70%, 75%, 80%

Superset ea. set w/ 20 double unders,

Then 2:30 rest

Scale: 50 singles or 10 du attempts.

Metcon (3 Rounds for time)

3 rounds ea. for time of:

-Row 500 m. / 450 m.,

-10 box jumps (24/20),

-10 ovh squat (95/65)

*3:00 rest between rounds

*competitor Rx+ w/ =

30″/24″

115/75 ovh squat

Scott’s B-Day WOD

Posted by bobby
Comment
3
Apr


CrossFit Huntley – CrossFit

Warm-up (No Measure)

Run 400 m. or Row 500 m., 15 pvc passover, 5 pvc fig. 8′s, 15 band scap squeeze, 10 bird dogs, 10 supermans, :30 plank, 10 hollow rocks, 20 speed skaters, 10 push-ups, 10 ring rows, 10 mb clean, group dynamic

Bench Press (5-5-5+)

75%, 80%, 83%

*Super-set ea. set w/ 3 muscle up, or bar muscle up or mu progressions or 5 ring dips

*2:30 rest after super-set

Metcon (Time)

2 rounds for time of:

-13 hang power clean (135/95),

-13 pull-up,

-13 burpee barrier hops (lateral hop over barbell)

*competitor / scott =

-185/125 hpc,

-c2b pull-up

Sunday April 3,2016 OLY

Posted by bobby
Comment
2
Apr


CrossFit Huntley – CrossFit

Warm-up (No Measure)

Clean and jerk progressions

Clean Pull (3-3-3-2)

75%,85%,95%,105% of 1 rm

2 min rest between sets

Clean and Jerk from blocks (high hang @ power position) (3-3-3-2)

65%,70%,75%,80%

2 min rest between sets

Clean and Jerk (1-1-1-1-1-1-1)

Open floor

Rest as needed

Eric’s B-Day WOD

Posted by bobby
Comment
31
Mar


CrossFit Huntley – CrossFit

Warm-up (No Measure)

Run 400 m. or Row 500 m., 15 pvc passover, 15 band scap squeeze ,10 bird dogs, :30 superman hold, :30 plank, 10 v-ups, 10 mt. climbers, 25 double unders, 10 kip swings, 10 ovh squat (face wall w/ pvc), 10 band good morning

Back Squat (5-5-5+)

E3MOM for 9 min.

70%, 75%, 80%

8 min. warm-up

*super-set ea. working set w/ monkey bar of choice

Metcon (Time)

For Time:

-21 double unders,

-21 thruster (95/65),

-21 ring rows,

-21 kb swings (53/35),

-21 kb goblet squat (53/35),

*scale: 63 singles / lower weight

*competitors Rx plus w/:

-115/75 thrusters,

-70/53 kb

Thursday March 31, 2016 WOD

Posted by bobby
Comment
30
Mar


CrossFit Huntley – CrossFit

Warm-up (No Measure)

Run 400 m. or Row 500 m., 15 pvc passover, 5 pvc fig. 8′s, 15 band scap squeeze, 20 bird dogs, 15 supermans, 10 scorpions, 10 hollow rocks, 10 v-ups, 10 glute bridge, 10 kip swings, 10 kb swings, 10 kb goblet squat, group dynamic

Handstand Push-ups (8-5-5-?)

Last set perform as many as possible., competitor last set walk max distance handstand walk.

Try to perform strict, if you can’t do strict, work on kipping hspu, or pike from box or strict kb press from knees.

2:00 rest between sets

Handstand Walk (1 )

Last set for competitors = max distance handstand walk – 3 attempts

score max distance in total feet

Metcon (Time)

3 rounds for time of:

-3 wall climb (nose to ground, nose to wall),

-6 power clean (135/95),

-9 toes to bar

*competitors perfrom power clean @ (185/125)

*scale wall climb to walk halfway up or as far as possible.

Wednesday March 30, 2016 WOD

Posted by bobby
Comment
29
Mar

CrossFit Huntley – CrossFit

Warm-up (No Measure)

run 400 m. or row 500 m., 15 pvc passover, 5 pvc fig. 8′s, 10 ytw’s, 10 bird dogs, :30 superman hold, :30 plank, 10 scap pull-up, 10 mt. climbers, 10 kb swings, 10 mb clean, 10 push-ups, group dynamic Then Tabata warmup…

4 Rounds of ea

Double Unders

Situps

Mountain Climbers

V-ups

Metcon (AMRAP – Reps)

With 18:00 on the clock:

*1,000 m. row or 800 m. Run then with remaining time AMRAP of:

-10 box jump overs (24/20),

-15 burpees,

-20 hang power snatch (75/55),

-25 wall ball (20/14)

*Nick must row

Tuesday March 29, 2016 WOD

Posted by bobby
Comment
28
Mar


CrossFit Huntley – CrossFit

Warm-up (No Measure)

Run 400 m. or Row 500 m., 15 pvc passover, 5 pvc fig. 8′s, 15 band scap squeeze, 20 mt. climber, 10 bird dogs, 10 scorpions, :30 plank, 10 single leg glute bridge (ea. leg), 10 banded good morning, 10 ovh squat (face wall w/ pvc), 10 ring row, wall stretch, group dynamic

Deadlift (5-5-5+)

75%, 78%, 80%

E3MOM for 9 min.

10 min. warm-up

Metcon (Time)

5 rounds of:

-7 pull-ups,

-7 sumo deadlift high pull (95/65),

-Run 200 m.

*competitor/Rx plus =

-7 c2b pull-up

-7 sdhp @ 115/75

*scale =

7 jumping pull-up or jumping c2b pull-up,

scale lower weight for sdhp

Kinecteducation

Posted by Temp User
Comment
27
Mar

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Guides for Development

Do you pitch more advanced programming skills? Download the noncommercial Kinect SDK and check Doug Bergman’s Intro to Kinect Development (more guides approaching shortly – send us yours and we’ll share it!). For further guidance, download the Meet the Kinect guide to Kinect outgrowth, and convey your developments to KinectEDucation’s Kinect Apps for Education!

Integrating educational Kinect applications represents a blended classroom model, where we can explore innovative learning opportunities within the controlled setting demanded by the structure of public education.

Everyone has a only skillset to discard.TweetWelcome, Ben Allen, to KinectEducation! Ben Allen is a student from the UK, where he crafts websites, software and apps. He has been passionately running the business (pixelblast.co.uk) for over a year now, with a quickly growing portfolio. Self-taught in C#, Java, PHP and HTML, to name a few, Ben actively gets involved in new […] “River Crossing” is a new Kinect educational app available for download, freely provided by Kinems.  Kinems is a company that provides learning games utilizing Kinect for K-9 children and enriches the traditional therapeutic method with … Delivered by FeedBurnerKinectEDucation is a new community; please offer your ideas for improvement.Tweet“River Crossing” is a new Kinect educational app available for download, freely provided by Kinems.  Kinems is a company that provides learning games utilizing Kinect for K-9 children and enriches the traditional therapeutic method with their motion-sensored educational games. A video demonstration of River Crossing is featured below.   River Crossing | Kinems Learning Games […]


Welcome! What is KinectEDucation?

If you have a similar imagery and skills to give, (makeup, programming, integrating, etc..), share them.Tweetwritten by Andrew K MillerPart of education reform is about terminology, but more importantly it is about being on the same page as other educators. Once on the same page, we can “speak the same language, and make a collective, cohesive argument for what’s best for students. At KinectEd, we want to provide resources, lesson […]Want to receive posts by email? Enter your email address:Copyright © 2011-2013. www.KinectEDucation.com is owned by Johnny Kissko. All Rights Reserved. This website is not affiliated with any organization.