Wednesday, January 28, 2015 09:11

Wednesday’s WOD

Posted by bobby
Comment
27
Jan
A.) Row 500 m. or Run 400 m. / 15 pvc passover / 5 pvc fig. 8′s / 20 supermans / 20 hollow rocks / 10 good mornings  (45/35) / 10 ytw’s / 10 push-ups / 10 ring rows / 10 kb swings

B.) Group Dynamic Warm-Up

C.) Floor Press:
Every 2 min. for 10 min. (5 sets):
*set 1 – 6 reps @65%
*set 2 – 4 reps @75%
*set 3 – 2 reps @85%
*set 4 – 2 reps @90%
*set 5 – max reps @85%

D.1:) For Time:
-Row 500 m.,
-10 muscle-up (scale: 25 ring dips or 40 hand release push-ups),
-20 ghd or pvc sit-ups
*Rest 3 min.:
D.2:) For Time:
-Row 500 m.,
-10 wall climbs,
-20 ghd or pvc sit-ups

Tuesday’s WOD

Posted by bobby
Comment
26
Jan
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 15 band scap squeeze / 20 supermans / 20 scorpions / 20 hollow rocks / 20 mt. climbers / wall stretch / 10 ovh squat (face wall w/ pvc) / 3 skin the cat

B.) Group Dynamic

C.) Back Squat – Every 2 min. for 10 min. (5 sets):
*set 1 – 6 reps @65%
*set 2 – 4 reps @75%
*set 3 – 2 reps @85%
*set 4 – 2 reps @90%
*set 5 – max reps @85%

D.) 3 sets for times of:
-10 hang squat cleans (Competitor = 155/105) (RX = 135/95) (scale: lower weight),
-15 c2b pull-ups (scale: jumping c2b pull-ups),
-20 box jump overs (24″/20″) (scale: step-up and over – lower height)
*Rest 2 min. between sets

Monday’s WOD

Posted by bobby
Comment
25
Jan
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 5 pvc fig. 8′s / 20 bird dogs / 1:00 plank / 10 ytw’s / 10 push-ups / 10 ring rows / 3 wall climb

B.) Group Dynamic

C.) STRICT PRESS – Every 2 min. for 10 min. (5 sets):
*set 1 – 6 reps @65%
*set 2 – 4 reps @75%
*set 3 – 2 reps @85%
*set 4 – 2 reps @90%
*set 5 – max reps @85%

D.) 6 min. AMRAP of:
-5 strict hspu (scale: w/ box, bands or use abmat),
-10 shoulder to over-head (135/95),
-30 double unders (scale: 90 singles)

E.) Every 2 min. for 10 min (5 sets):
-10 burpees,
-10 kb swings (70#/53#)

Friday’s WOD

Posted by bobby
Comment
22
Jan
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 5 pvc fig. 8′s / 10 ytw’s / 20 bird dogs / 15 pvc sit-ups / 20 mt. climbers / 30 speed skaters / wall stretch / band lat stretch

B.) Group Dynamic

C.) E2MOM for 10 min. perform:
-1 power snatch,
-1 hang snatch (squat),
1 ovh squat
*start @ 50% 1rm snatch – increase weight ea. set – finish HAP for the complex.

D.) 4 rounds for time of:
-2 rope climbs (scale: 6 progressions or 10 ring rows),
-8 hspu,
-8 thrusters (95#/65#) (competitors scale up to (135#/95#)),
-8 toes to bar

Thursday’s WOD

Posted by bobby
Comment
21
Jan
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 5 pvc fig. 8′s / 15 band scap squeeze / 20 scorpions / 20 bird dogs / 10 single leg bridge ea. leg / 10 ring rows

B.) Group Dynamic

D.) Deadlift: 8 min. warm-up then:
4 x 7 @ 75% 1rm (last set 7+ (2:00 rest))

E.) 12 min. AMRAP of:
-50 ft. bearcrawl,
-10 power clean (95#/65#),
-15 ring push-ups (scale: hand release push-ups),
-20 sit-ups

Nicole Stadie’s B-Day WOD

Posted by bobby
Comment
20
Jan
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 5 pvc fig. 8′s / 10 ytw’s / 20 supermans / 1:00 plank / 10 kb swings / :30 handstand hold / 10 ovh squats (face wall w/ pvc)

B.) Group Dynamic Warm-Up

C.) Split Jerk from Blocks or Rack: 2 – 2- 2 – 2 – 2 – 2
(start at 50% 1rm – work up to HAP for a set of 2 – 2:00 rest between sets)

D.) For time:
Buy In: 26 double unders (scale: 78 singles)
Then 2 rounds of:
-13 shoulder to over-head (185#/125#)(scale: 135/95, 115/75)
-13 lateral stick jumps (24″/20″)
Cash-out: 26 double unders (scale: 78 singles)

Kate’s B-Day WOD

Posted by bobby
Comment
19
Jan
A.) Run 400 m. or row 500 m. / 15 pvc passover / 15 band scap squeeze / 20 bird dogs / 20 hollow rocks / 20 mt. climbers / 15 kip swings / 10 kb swings / 3 wall climb

B.) Group Dynamic Warm-Up

C.) Back Squat: 8 min. warm-up then:
4 x 8 @ 70-75% 1rm (2:00 rest between sets)

D.) 2 rounds for time of:
-19 wall ball (20#/14#),
-19 pull-ups,
-19 burpee plate jumps (use 45# bumper plate to jump on and off of),
-19 pvc or GHD sit-ups

Saturday Partner WOD

Posted by bobby
Comment
16
Jan
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 5 pvc fig. 8′s / 15 band scap squeeze / 20 supermans / 1:00 plank / 10 ovh squats (face wall w/ pvc) / 16 ovh walking lunge steps (45/35) / 10 strict pull-ups / 10 kb swings

B.) Group Dynamic Warm-Up

C.) 24 min. AMRAP of:
-15 sit-ups [partner 1],
-15 sumo deadlift high pull (75/55) [partner 2],
-15 kb swings (54/35) [partner 1],
-15 ring push-ups [partner 2],
-Run 200 m. or peform 50 Double Unders (150 singles) [partner 1]

*After partner 1 returns from the run or completes the DU, partner 2 will start w/ sit-ups. Only 1 teammate working @ a time.

Friday’s WOD

Posted by bobby
Comment
15
Jan
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 kip swings / 10 kb swings / 10 good morning (45/35)

B.) Group Dynamic Warm-Up

C.) Front Squat: 10(55%), 10(65%), 10+(75%)
(2:00 rest between sets)

D.) 4 sets of:
Against a 2 min. running clock:
-250 m. row then:
*max reps burpee pull-ups
(2:00 rest between sets)
(score = total reps burpee pull-ups

Thursday’s WOD

Posted by bobby
Comment
14
Jan
A.) Row 500 m. or 100 du / 15 pvc passover / 5 pvc fig. 8′s / 10 ytw’s / 20 bird dogs / 1:00 plank / band lat stretch / 10 burpee pull-ups / 10 snatch balance (45/35)

B.) E2MOM for 12 min (6 sets) perform:
-1 power snatch,
-1 hang power snatch,
-1 ovh squat
(finish HAP for the complex)

C.) 3 min. AMRAP of:
-5 hspu,
-10 alt. pistol squats (scale: use bands, box, rings or perform kb goblet squats)
*rest 1 min
3 min. AMRAP of:
-5 shoulder to over-head (135#/95#),
-5 burpee box jump overs (24″/20″),
*rest 1 min
2 min. AMRAP of:
-Max wall climbs
(Score = total reps for all 3 AMRAP’s)

Wednesday’s WOD

Posted by bobby
Comment
13
Jan
A.) Row 500 m. or 100 du / 15 pvc passover / 15 band scap squeeze / 20 bird dogs / 20 scorpions / 1:00 plank / 15 banded goodmornings / 10 ring rows

B.) Group Dynamic Warm-Up

C.) 20 minutes:
-100 abmat sit-ups,
-Then AMRAP of:
-10 deadlifts (185#/115#) (scale: 155/105, 135/95, etc),
-10 supine ring rows (scale: reg. ring rows),
-20 over-head walking lunge steps (45#/25#)

*(supine ring row = tight plank body, feet slightly above shoulders when arms are fully extended from rings – no kipping the hip up first either – perform strict),

D.) Mobility – easy row, roll and stretch to recover

Tuesday’s WOD

Posted by bobby
Comment
12
Jan
A.) Row 500 m. / 15 pvc passover / 10 ytw’s / 20 supermans / 20 v-ups / 20 grasshopper / 20 push-up / 10 strict pull-up / 3 wall climbs

B.) Group Dynamic Warm-Up

C.) Floor Press or Bench Press: 10(55%), 10(65%), 10+(70%)
(2:00 rest between sets)

D.) For Time:
5-10-15-20-25 reps of:
-Hand Release Push-Up (competitors: scale up ring dips),
50-40-30-20-10 reps of:
-Double Unders (scale: 150-120-90-60-30 singles)

Monday’s WOD

Posted by bobby
Comment
11
Jan
A.) Row 500 m. / 15 pvc passover / 5 pvc fig. 8′s / 15 band scap squeeze / 20 bird dogs / 20 hollow rocks / 15 kip swings / 20 mt. climbers / 10 ovh squat (face wall w/ pvc)

B.) Group Dynamic Warm-Up

C.) Back Squat:
10(55%), 10(65%), 10+(70%)

D.) For Time:
-500 m. row,
-25 hang power clean (135/95),
-25 box jumps (24″/20″),
-25 kb swings (70#/53#),
-25 front squat (135/95)

E.) Competitors or Extra Work to prep for open:
-3×3 turkish get-up ea. arm – finish HAP
*super-set w/:
-Max distance handstand walk or hold
(:90 rest)

Adam’s B-Day WOD

Posted by bobby
Comment
8
Jan
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 5 pvc fig. 8′s / 10 ytw’s / 20 bird dogs / 20 hollow rocks / 20 grasshopper / 10 single leg bridge (ea. leg) / 15 kip swings

B.) Group Dynamic Warm-Up

C.) For Time:
-3 rope climbs (scale: 9 progressions or 15 ring row)
-7 Bear Complex (95#/65#) (competitors scale up to 115#/80#),
-21 toes to bar,
-7 bear complex (115#/80#)(competitors scale up to 135#/95#),
-21 knees to elbow,
-7 bear complex (135#/95#)(competitors scale up to 155#/110#)
-3 rope climbs

1 Bear Complex =
-Power Clean,
-Front Squat,
-Push Press,
-Back Squat,
-Push Press (from back rack)
*you may cluster it (squat clean to thruster), then back squat thruster

D.) Cash-Out: Muscle-up skill work or c2b / ring dip skill work if you don’t have muscle ups

Thursday’s WOD

Posted by bobby
Comment
7
Jan
A.) Row 500 m. or 100 du / 15 pvc passover / 5 pvc fig. 8′s / 15 band scap squeeze / 10 push-ups / 10 ring rows / 10 kb swings / 10 snatch balance (w/ bar)

B.) Group Dynamic Warm-Up

C.) 5 x 250 m. row
+/- 0:05 second between first and last row or 25 burpee barrier hop penalty
2:00 – 3:00 m. max rest between rows

D.) For Time:
75 Double Unders (225 singles) then:
10-9-8-7-6-5-4-3-2-1 reps of:
-Burpee,
-Ball Slams (30#/20#),
Then 75 Double Unders (225 singles)

Wednesday’s WOD

Posted by bobby
Comment
6
Jan
A.) Row 500 m. / 15 pvc passover / 5 pvc fig. 8′s / 10 ytw’ s / 20 mt. climbers / 30 double unders / 15 kip swings / :30 handstand hold / 10 push-up

B.) Group Dynamic Warm-Up

C.) 15 min. to find 1 rep max weighted pull-up
8(bw) – 5 – 3 – 2 – 1 – 1 – 1

D.) 9:00 Clock
Row 500 m.,
Then AMRAP of:
3,6,9,12,15..
-hang power clean (95#/65#),
-kb swing (53#/35#),
-pull-ups

Tuesday’s WOD

Posted by bobby
Comment
5
Jan
A.) Row 400 m. / 15 pvc pass-over / 15 band scap squeeze / band lat stretch in front rack position / 20 grasshopper / 30 speed skater / 10 single leg glute bridge (ea. leg) / wall stretch / 10 med ball squat cleans

B.) Group Dynamic Warm-Up

C.) 25 min. to find 1 rep max front squat
10(50%), 6(65%), 4(75%), 2(85%), 1(95%), 1?, 1?

D.) 5 rounds for time of:
-5 burpee box jumps (30″/24″),
-10 jumping lunges,
-15 wall ball (20#/14#)

Monday’s WOD

Posted by bobby
Comment
4
Jan
A.) Row 500 m. or 100 double unders / 20 mt. climbers / 20 speed skaters / 15 pvc passover / 5 pvc fig. 8′s / 10 ytw’s / 10 push-up / 10 strict pull-up / :30 handstand hold

B.) Group Dynamic Warm-Up

C.) 20 min. to find 1 rep max PUSH PRESS:
10(50%), 6(60%), 4(75%), 2(85%), 1(95%), 1??  (2-3 min. rest between heavy sets)

D.) 10 min. AMRAP of:
-25 double unders (75 singles),
-15 pvc sit-ups
-10 push jerk (135#/95#) (scale: 115/75, 95/65)

Yohko’s B-Day WOD

Posted by bobby
Comment
1
Jan
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 10 ytw’s / 20 bird dogs / 20 v-ups / 20 mt. climbers / 10 single leg glute bridge (ea. leg) / :30 hangstand hold / 10 kb swings

B.) Group Dynamic Warm-Up / Snatch Progressions

C.) High Hang Snatch: 1-1-1-1-1 (:60 rest)
Hang Snatch: 1-1-1-1-1 (:60 rest)
Snatch: 1-1-1-1-1 (:90 rest)
(Finish HAP – No more than 5 attempts at ea. Snatch)

D.) 2 Rounds For Time of:
-23 ball slams (30#/20#),
-23 ovh squats (95#/65#)(scale: 75/55, 45/35),
-23 pull-ups (scale: jumping pull-ups),
-23 ring push-ups (scale: hand release push-ups)

New Years Day WOD – 1/1/15

Posted by bobby
Comment
1
Jan
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 15 band scap squeeze / 20 bird dogs / 10 toes to bar / 20 supermans / 15 push-ups / 10 strict pull-ups / 10 ovh squat (face wall w/ pvc)

B.) Group Dynamic Warm-Up

C.) 20 minute AMRAP of:
-1 rope climb (competitors: legless, scale: 3 progression or 6 ring row),
-1 clean and jerk (225#/155#) (scale to 85% 1rm),
-15 deadlift (225#/155#)

New Years Eve WOD – 12/31/14

Posted by bobby
Comment
31
Dec
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 15 band scap squeeze / 20 supermans / 20 v-ups / 30 double unders / 10 ring rows / 10 push-ups / 10 ovh squat (face wall w/ pvc)
B.) Group Dynamic Warm-Up
C.) “Filthy 20 Min AMRAP”
For time:
20  Box jump (24/20″),
20  Jumping pull-ups,
20 Kettlebell swings (35/17#)
20 Walking Lunge Steps,
20 Knees to elbows,
20  Push press (45/35)
20 Back extensions,
20 Wall ball shots (20/14#),
20 Burpees,
20 Double unders
D) Rolll to revovery

Tuesday’s WOD – 12/30/31

Posted by bobby
Comment
29
Dec
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 10 ytw’s / 20 bird dogs / 20 scorpions / 10 roll to v-sit / 20 hollow rocks / 10 strict press (45/34) / 10 good morning (45/35) / 10 ovh squat (45/35) / 10 burpees

B.) Group dynamic warm-up

C.) http://www.crossfittoowoomba.com/cftdocs/CFTotal.pdf
http://fighttonightcrossfit.com/2012/07/28/crossfit-total-ranking-chart/

“CrossFit Total”
Your goal is to find your 1 rep max through 3 attempts at ea. lift. Then add those three together for your total.
Back Squat: 1-1-1
Strict Press: 1-1-1
Deadlift: 1-1-1
50 minute time limit – so manage your time wisely!

*The fist attempt would be a weight you know you can do for a heavy set of 3. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts. Do a solid warm-up first: For example: 5(60%), 5(75%), 3(85%), 1?, 1?, 1?.

Monday’s WOD 12/29/14

Posted by bobby
Comment
28
Dec
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 15 band scap squeeze / 30 speed skaters / 14 ovh walking lunge steps (45/35) / 10 single leg glute bridge (ea. leg) / wall stretch / 10 kb swings

B.) Group Dynamic Warm-Up

C.) 25 min. to find a new 1 rep max Floor Press or Bench Press
10 (50%), 8(60%), 5(75%), 3(85%), 1(95%), 1?, 1?

D.) 9 min. AMRAP of:
-3 hang power snatch (115#/75#),
-6 ring dips,
-9 pull-ups

Saturday Team WOD 12/27/14

Posted by bobby
Comment
26
Dec
Warm-Up: Run 400 m. or Row 500 m. / 30 double unders / 20 mt. climbers / 20 pvc sit-ups / 20 supermans / 15 kb swings / 15 kb goblet squats / 15 push-ups / group dynamic warm-up

WOD: 20 minute partner AMRAP of:
Partner A – Run 400 m.,
Partner B – AMRAP of:
-10 jumping alternating lunges,
-8 slam balls (30#/20#),
-6 box jumps (24″/20″)

*When partner A gets back from run, partner B then runs 400 m., and partner A continues the AMRAP. Score = total rounds and reps of AMRAP

Friday’s WOD 12/26/14

Posted by bobby
Comment
25
Dec
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 5 pvc fig. 8′s / 20 grasshopper / 30 speed skaters / 14 ovh walking lunge steps (45/35) / 10 snatch balance (45/35) / 10 burpees

B.) Group Dynamic Warm-Up

C.) 10 min. warm-up then:
E2MOM for 8 min. (4 sets) perform:
-4 floor press (@85%1rm),
-4 ovh squat (@85% 1rm)

D.) 7 min. AMRAP of:
-Row 500 m.,
-Max Burpee Pull-Ups

12 Days of Christmas WOD – 12/24/14…

Posted by bobby
Comment
23
Dec
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 10 ytw’s / 15 band scap squeeze / 20 supermans / 20 hollow rocks / 20 mt. climbers / 10 push-ups / 10 ring row / 10 ovh squat (face wall w/ pvc) / Group Dynamic Warm-Up

B.) “The 12 Days of Christmas WOD” – (compare time from 12/24/13)
For Time:
-1 rope climb (scale: 3 ring rows or 2 rope climb progressions),
-2 hspu (scale: w/ bands or box),
-3 front squats (135#/95#),
-4 kb sdlhp (53#/35#),
-5 ring rows,
-6 box jump (24″/20″),
-7 burpees,
-8 sit-ups,
-9 wall ball (20#/14#),
-10 kb swings (53#/35#),
-11 deadlifts (135/95),
-12 thrusters (135#/95#)
*Complete like the song: 1 rope climb, 2 hspu-1 rope climb, 3 front squat-2 hspu-1 rope climb etc….

Tuesday’s WOD 12/23/14

Posted by bobby
Comment
22
Dec
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 15 band scap squeeze / 20 bird dogs / 20 scorpions / 20 ghd or pvc sit-ups / 30 speed skaters / 20 grasshopper / 10 strict pull-up

B.) Group Dynamic Warm-Up

C.) Deadlift: 8 min. warm-up then:
4-4-4-4+
(@85% 1rm – 2:00 rest)

D.) For Time:
-1,000 m. row,
-800 m. run,
-400 m. run w/ 45# plate,
-200 m. backpedal

Monday’s WOD 12/22/14

Posted by bobby
Comment
21
Dec
A.) Row 500 m. / 15 pvc passover / 15 band scap squeeze / 20 mt. climbers / 30 speed skaters / 10 single leg glute bridge (ea. leg) / 14 overhead walking lunge steps (45/35)

B.) Group Dynamic Warm-Up

C.) 10 min. warm-up then:
E2MOM for 8 min. perform (4 sets):
-4 back squat (@85% 1rm),
-4 push press (@85% 1rm)

D.) 8 min. AMRAP of:
-50 box jumps (24″/20″),
-50 kb swings (53#/35#),
-Max squat cleans (95#/65#)

Saturday Team WOD 12/20/14

Posted by bobby
Comment
20
Dec
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 10 ytw’s / 20 grasshopper / 30 double unders / 10 single leg glute bridge (ea. leg) / wall stretch / 3 skin the cat / 10 ring rows / group dynamic warm-up

B.) WOD:  In Teams of 2:
For Time:
-Row 500 m. each while Partner holds a plank
-50 Back Squats (135/95#)
-50 Hang Power Snatch (95/65#)
-50 Pull Ups
-8 Rope Climbs (20 rope climb progressions)

CrossFit Huntley’s 2014 Christmas Games 12/19/20…

Posted by bobby
Comment
18
Dec
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 5 pvc fig. 8′s / 15 band scap squeeze / 20 grasshopper / 30 double unders / 10 single leg glute bridge (ea. leg) / 3 skin the cat / wall stretch

B.) Group Dynamic Warm-Up

C.) “The 12 minutes of Christmas”
12 min. Ascending Ladder of:
2,4,6,8,10,12,14, etc…
-Power Clean (RX = 155/110) (Scale = 85/55),
-Toes to Bar (Scale = V-Ups)
(perform 2 clean then 2 toes to bar, then 4 of ea., 6 of ea. and so on for 12 minutes)

*Rest 5 min. then:

“Buddy The Elf”
RX
6 min. AMRAP of:
-20 wall ball (20#/14#),
-10 ring dips
Scale
6 min. AMRAP of:
-20 wall ball (14#/10#) (may use slam ball),
-10 hand release push-ups

Thursday’s WOD 12/18/14…

Posted by bobby
Comment
17
Dec
A.) Row 500 m. / 15 pvc passover / 10 ytw’s / 20 mt. climbers / 10 single leg bridge (ea. leg) / 16 ovh walking lunge steps / 3 wall climb / 5 burpee pull-ups

B.) Group Dynamic Warm-Up

C.) Over-Head Squat: 6-6-6-6+ (try to perform ea. set @ 75% 1rm)

C.) 3 x 500 m. row for time (5:00 rest between rows)
(+/- :05 between ea. row or 15 burpee penalty for ea. one under or over :05)

D.) Roll to Recover / Mobility

Wednesday’s WOD 12/17/14

Posted by bobby
Comment
16
Dec
A.) Run 400 m. or Row 500 m. 20 bird dogs / 20 hollow rocks / 15 pvc passover / 5 pvc fig. 8′s / 15 kip swings / 10 kb sumo deadlift highpull / 10 ring rows

B.) Group Dynamic Warm-Up

C.) 8 min. warm-up then:
E2MOM for 8 min (4 sets) perform:
-6 front squat (@ 75% 1rm),
-6 strict press (@ 75% 1rm)

D.) 5 rounds of:
-7 c2b pull-ups (scale: jumping c2b pull-ups),
-7 hspu,
-7 kb taters (53#/35#)

Tuesday’s WOD 12/16/14

Posted by bobby
Comment
15
Dec
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 15 band scap squeeze / 15 scap pull-up / 20 supermans / 1:00 plank / 3 skin the cat / 10 kb swings / 10 goblet squat

B.) Group Dynamic Warm-Up

C.) Deadlift: 6-6-6-6
(perform ea. set at 75% 1rm – 2:00 rest between sets)

D.) EMOM for 20 min. perform:
-Odd min. 2 power snatch (@ 70-75% 1rm),
-Even min. 25-35 double unders (scale 60 singles)
(RX = 25, competitors = 35)

Monday’s WOD

Posted by bobby
Comment
14
Dec
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 10 ytw’s / 20 bird dogs / 20 supermans / 20 mt. climbers / 20 v-ups / 10 strict pull-up / 10 dips

B.) Group Dynamic Warm-Up

C.) 8 min. warm-up then:
E2MOM for 8 min (4 sets) perform:
-6 back squat (@ 75% 1rm),
-6 push press (@ 75% 1rm)

D.) 4 rounds for time of:
-15 burpee box jumps (24″/20″),
-15 shoulder to over-head (95#/65#)

CrossFit Huntley’s 2014 Christmas Games

Posted by bobby
Comment
11
Dec
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 10 ytw’s / 20 mt. climbers / 20 bird dogs / 20 hollow rocks / 3 skin cat / 10 kb swings / 10 ovh squat (face wall w/ pvc)

B.) Group Dynamic Warm-Up

C.) “Jingle Bars”
RX
After a 3 min. warm-up you will have 7 to find a 1 rep max over-head squat. You may use a rack or jerk block, so we may have to do two heats with a bigger class.  As soon as the 10 total min. is up you will go right into max air squat in 1 min as a tie breaker. So this is an 11:00 total workout. If you choose to enter this competition as scaled you will do the exact same workout of finding a 1 rep max “Thruster” instead of over-head squats.
*Score = 1rm + max squats in 1 min.

You will then have 5:00 to rest and then:

“The Grinch”
RX
15 min. AMRAP of:
-100 double unders,
-10 deadlifts (275#/190#),
-20 over-head walking lunge steps (45#/25#),
-10 c2b pull-ups,
-20 alt. kb snatch (53#/35#),
-10 hspu,
-5 rope climb
*Start back @ the top if you finish in 15 min., score = total reps)
____________________________________________________
“The Grinch”
Scaled
15 min. AMRAP of:
-100 single unders,
-20 deadlift (135#/95#),
-20 walking lunge steps w/ kb (35/17),
-20 jumping pull-ups,
-20 alt. kb snatch (35/17),
-20 push-ups (hand release),
-5 rope climb progression
*start back @ the top if you finish before 15 min. is up, score = total reps


Thursday’s WOD

Posted by bobby
Comment
10
Dec
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 15 band scap squeeze / 15 scap pull-up / 20 grasshopper / 20 supermans / 1:00 plank / 10 kb swings / :30 handstand hold / 10 ovh squat (face wall w/ pvc)

B.) Group Dynamic Warm-Up / Clean Progressions

C.) EMOM for 7 min. perform:
-1 power clean + 1 clean @ 70-80%1rm

D.) “Griff”
For Time:
-Run 800 m.,
-Run 400 m. backwards,
-Run 800 m.,
-Run 400 m. backwards

Wednesday’s WOD

Posted by bobby
Comment
10
Dec
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 10 ytw’s / 20 bird dogs / 20 v-ups / 20 grasshopper / 30 double unders / 3 wall climbs / 10 strict pull-ups

B.) Group Dynamic Warm-Up

C.) 8 min. warm-up then:
Every 2:30 for 4 sets complete:
-8 front squats (@65% 1rm) plus,
-8 strict press (@65% 1rm)

D.) 15 min. AMRAP of:
-3 thrusters (135#/95#),
-6 box jump (30″/24″),
-12 toes to bar
-100 m. run w/ slam ball (30#/20#)

Tuesday’s WOD

Posted by bobby
Comment
8
Dec
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 5 pvc fig. 8′s / 15 band scap squeeze / 20 grasshopper / 20 supermans, 20 hollow rocks / 3 skin the cat / 10 kb swings

B.) Group Dynamic Warm-Up / Snatch Progressions

C.)  Deadlift: 5 min. warm-up then:
8-8-8+ (perform ea. set @ 65%1rm – 2:00 rest)

D.) “Death By Power Snatch”
-on min. 1 do 2 power snatch,
-on min. 2 do 4 power snatch,
-on min. 3 do 6 power snatch,
-on min. 4 do 8 power snatch
-continue till you can’t (95#/65#)

Monday’s WOD

Posted by bobby
Comment
7
Dec
A.) Run 400 m. or Row 500 m. / 20 mt. climber / 30 speed skater / 10 single leg glute bridge (ea. leg) / 15 pvc passover / 10 ytw’s / 15 kip swings / 3 skin the cat

B.) Group Dynamic Warm-Up

C.) 8 min. warm-up of back squat and push press then:
Every 2:30 for 4 sets complete:
-8 back squats (@65% 1rm) plus,
-8 push press (@65% 1rm)

D.) For Time:
-20 hspu,
-20 wall ball (20#/14#),
-20 burpees,
-20 alt. pistol squats (scale w/ assistance, to box or goblet squats),
-20 lateral stick jumps (24″/20″)

Friday’s WOD

Posted by bobby
Comment
4
Dec
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 15 band scap squeeze / 15 scap pull-up / 20 bird dogs / 20 scorpions / 50 russian twist / 3 skin the cat / :30 handstand hold

B.) Group Dynamic Warm-Up

C.) 8 min. warm-up of OVH Squat and Floor Press then:
E3MOM for 9 min. perform:
-10 ovh squat (snatch or clean from ground) super-set w/:
-10 floor press
(@55% 1rm for ea.)

D.) 8 min. AMRAP of:
-8 box jumps (24″/20″) (games standard),
-8 burpee pull-ups

Thursday’s WOD

Posted by bobby
Comment
3
Dec
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 15 band scap squeeze / 15 push-up / 20 mt. climber / 10 single leg glute bridge / 10 med ball clean

B.) Group Dynamic Warm-Up / Clean Progressions

C.) Skill:  Rope Climb (6 ascents – legless or regular)
(scale: 18 progressions)

D.) High Hang Clean: 1-1-1-1-1 (:60 rest)
Hang Clean: 1-1-1-1-1 (:60 rest)
Power Clean: 1-1-1-1-1 (:90 rest)
(increase weight ea. set – finish HAP)

Lisa L. & Mark’s B-Day WOD

Posted by bobby
Comment
2
Dec
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 10 ytw’s / 20 bird dogs / 20 v-ups / 20 mt. climbers / 10 strict pull-up / 10 kb sumo deadlift high pull / 10 med ball cleans

B.) Group Dynamic Warm-Up

C.) 8 min. warm-up of front squat and strict press then:
E3MOM for 9 min. perform (3 sets of 10 of ea.):
-10 front squat – superset w/:
-10 strict press
(@55% 1rm of ea.)

D.) For Time:
Buy In: 57 cal. row,
Then:
3 rounds of:
-14 kb swings (53#/35#),
-14 wall ball sit-ups (20#/14#),
-14 ring rows
Then:
Buy Out: 57 ball slams (30#/20#)

Tuesday’s WOD

Posted by bobby
Comment
1
Dec
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 5 pvc fig. 8′s / 15 band scap squeeze / :30 superman hold / 1:00 plank / 20 mt. climbers / 3 wall climb / 3 skin the cat

B.) Group Dynamic Warm-up / Snatch Progressions

C.) EMOM for 20 min. perform:
*Odd min:
-5 hang power snatch (60-70% 1rm),
-5 burpee over barbell

*Even min:
-30 du (scale: 15 dsu attempts or 60 singles)

*Score = missed rounds

D.) 10 min. cool down run or row / mobility

Monday’s WOD

Posted by bobby
Comment
30
Nov
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 10 ytw’s / 20 grasshopper / 20 bird dog / 20 hollow rocks / 10 single leg glute bridge (ea. leg) / 10 kb swings / :30 handstand hold

B.) Group Dynamic Warm-up

C.) 8 min. warm-up of back squat and push press then:
E3MOM for 9 min. perform (3 sets of 10):
-10 back squat plus,
-10 push press
(@55% 1rm of ea.)

D.) 15 min. AMRAP of:
-15 wall ball (20#/14#),
-15 sit-up,
-15 hspu

Post Thanksgiving WOD – “Holbrook”

Posted by bobby
Comment
27
Nov
A.) Run 400 m. or row 500 m., 15 pvc passover, 10 ytw’s, 20 bird dogs, 20 mt. climbers, :30 handstand hold, 10 kb swings

B.) Group Dynamic Warm-Up / Med Ball Warm-Up

C.) Holbrook
10 rounds, ea. for time of:
-5 thrusters (115#/80#),
-10 pull-ups,
-100 m. run
-1:00 rest between rounds
*Score is your fastest and slowest round

U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, North Carolina, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device. He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook.

D.) Mobility: Roll: center quad, inner thigh, glutes-hams, lats, thoracic spine
Band: lat-pec, 3-way ham, samson

Wednesday’s WOD

Posted by bobby
Comment
25
Nov
A.) Row 500 m. / 15 pvc passover / 15 band scap squeeze / 20 supermans / 20 scorpions / 20 mt. climbers / 1:00 plank / 10 strict pull-ups / :30 handstand hold or 50′ handstand walk

B.) Group Dynamic/med. ball warm-up

C.) Deadlift: 5 min. warm-up then:
5(40%), 5(50%), 5(60%) (DELOAD)
(add 10# to 1rm, then use 95% training max, 2:00 rest)

D.) 3 individually timed rounds of:
-500 m. row,
-10 knees to elbows,
-25 sit-ups,
-50 double unders (scale: 25 du attempts or 150 singles)
(3:00 rest between rounds)

Tuesday’s WOD

Posted by bobby
Comment
24
Nov
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 10 ytw’s / 20 bird dogs / 20 hollow rocks / 20 mt. climbers / 10 kb swings / 3 wall climb

B.) Group Dynamic Warm-Up

C.) Floor Press: 5 min. warm-up then:
5(40%), 5(50%), 5(60%)
(add 5# to 1rm, then use 95% training max, 2:00 rest)

D.) 2 rounds for time of:
-35 push-ups (hand release),
-25 power snatch (75#/55#),
-15 ring dips,

E.) Cash-Out: 3 sets untimed of:
-3 mu,
-3 bar mu
(try to go unbroken – practice progressions if you don’t have mu)

Monday’s WoD

Posted by bobby
Comment
23
Nov
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 10 ytw’s / 20 mt. climbers / 20 bird dogs / 20 sit-ups / 3 wall climbs / 10 single leg glute bridge ea. leg

B.) Group Dynamic Warm-Up

C.) Back Squat: 5 min. warm-up then:
5(40%), 5(50%), 5(60%)
(use 95% training max – 2:00 rest)

D.) “Karen”
For Time:
150 wall balls (20#/14#)

Friday’s WOD

Posted by bobby
Comment
20
Nov
A.) 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 / :30 handstand hold / 10 kb swings

B.) Group Dynamic Warm-Up

C.) Over-Head Squat: 8 min. warm-up then:
5(75%), 3(85%), 1+(95%)
(add 8# to 1rm, then use 95% training max, 2:00 rest)

D.) “FRAN”
21-15-9 reps for time of:
-Thrusters (95#/65#),
-Pull-Ups

Thursday’s WOD

Posted by bobby
Comment
19
Nov
A.) Run 400 m. or row 500 m. / 15 pvc passover / 10 ytw’s / 20 mt. climbers / 20 bird dogs / 20 hollow rocks / 3 skin the cat / 3 wall climb / 10 kb swings

B.) Group Dynamic Warm-Up / Hang power clean progressions

C.) EMOM for 18 min. perfrom:
-Min. 0,3,6,9,12,15: Max Calories Row
-Min. 1,4,7,10,13,16: Max hang power clean (135#/95#)
-Min. 2,5,8,11,14,17: Max 10 m. sprints

(*The coach will pause the clock for 0:10 at the end of ea. minute. To allow for smoother transition time – Score = total reps).

D.) Mobility!