Saturday, February 28, 2015 17:28

2015 CFH Open Teams

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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 Matt D
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 Fox

CrossFit Open WOD 15.1

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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

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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

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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

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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)

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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

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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

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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)

Thursday’s WOD

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18
Feb
A.) Row 500 m. or 100 DU / 15 pvc passover / 5 pvc fig 8′s / 20 mt. climbers / 10 banded good morning / 10 ring row / 10 kb swings / 10 goblet squats / 10 burpees

B.) Dynamic Warm-up

C.) 2 x 500 m. max effort row
(5:00 rest between ea. row, +/- :05 between rows or 20 burpee penalty)

D.) 5 rounds for time of:
-7 deadlift (225/155),
-7 ring dips,
-14 walking lunge steps

Wednesday’s WOD

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17
Feb
A.) Row 500 m. / 15 pvc passover / 5 pvc fig. 8′s / 20 bird dogs / 20 v-ups / 10 scap pull-up / 15 kip swings / 20 mt. climbers / 10 ovh squat (face wall w/ pvc)

B.) Dynamic then snatch progressions

C.) SNATCH:
Every 2 min. for 14 min. (7 sets):
*Set 1 – 5 reps @ 55%
*Set 2 – 3 reps @ 65%
*Set 3 – 2 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 1 reps @ 90%


D.) Open WOD 14.2
Complete the following every 3:00 for as long as possible:
From 0:00-3:00 2 rounds of:
-10 overhead squats (95#/65#)
-10 chest-to-bar pull-ups
From 3:00-6:00 2 rounds of:
-12 overhead squats (95/65)
-12 chest-to-bar pull-ups
From 6:00-9:00 2 rounds of:
-14 overhead squats (95/65)
-14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds
(scale: jumping c2b pull-ups and 75/55 or 55/35 for ovh squat)

Tuesday’s WOD

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16
Feb
A.) Row 500 m. / 15 pvc passover / 15 band scap squeeze / 20 supermans / 1:00 plank / 20 grasshopper / 15 banded good mornings / 10 single leg glute bridge (ea. leg) / wall stretch

B.) Group Dynamic

C.) Front Squat:
Every 2 min. for 16 min. (8 sets):
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 2 reps @ 90%
*Set 8 – 1 rep @ 90%

D.) “CrossFit Open WOD 12.1″

Complete as many reps as possible in 7 minutes of:

*Burpees

This workout begins from a standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.

David Chesney and Tina Hueppe’s B-Day WOD

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15
Feb
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 / :30 handstand hold / 20 mt. climber / 10 ovh squat (face wall w/ pvc)

B.) Group Dynamic

C.) Strict Press:
Every 2 min. for 16 min. complete:
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 2 reps @ 90%
*Set 8 – 1 rep @ 90%

D.) For Time:
42 Calorie row then:
21-15-9 reps for time of:
-Sumo deadlift high pull (95#/65#),
-toes to bar (scale: v-ups)
42 KB swings (53/35)

Friday’s WOD

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13
Feb
A.) Row 500 m. / 20 speed skaters / 20 mt. climbers / 20 bird dogs / 20 scorpions / 1:00 plank / 15 pvc passover / 15 scap pull-up / 3 skin the cat / 15 banded good mornings

B.) Group Dynamic

C.) 7 min. AMRAP of:
-7 deadlift (315#/205#) (scale to 70-75% 1rm if you can’t RX weight),
-14 alternating pistol squats (scale: w/ bands, rings, squat to box, or kb goblet squats,
-21 double unders (scale: 63 singles)

*5 min. Rest then:

3 rounds for time (w/ a 7 min. CAP of):
-30 hand release push-ups,
-10 over-head squats (95/65)

Thursday’s WOD

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11
Feb
A.) Run 400 m. or Row 500 m. / 15 passover / 10 ytw’s / 20 supermans / 20 v-ups/ 20 mt. climbers / 20 speed skaters / 15 banded good mornings / 3 wall climbs / 3 skin the cat

B.) Group Dynamic Warm-Up

C.) Partner 2 k row for time (switch every 100 m)

D.) 4 min. AMRAP of:
-5 shoulder to over-head (155#/110#),
-5 mu (scale: 5 ring row + 5 ring dips),
-5 box jumps (30″/24″)

*Rest 1 min. then REPEAT 4 min. AMRAP (start back where you left off)

Wednesday’s WOD

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11
Feb
A.) Row 500 m. or Run 400 m. / 15 pvc passover / 5 pvc fig. 8′s / 15 band scap squeeze / 20 grasshoppers / 30 double unders / wall stretch / band front rack stretch

B.) Group Dynamic then Clean Progressions

C.) Clean
Every 2 min. for 16 min. complete:
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 2 reps @ 90%
*Set 8 – 1 rep @ 90%

D.) 21 – 15 – 9 reps for time of:
-power clean (135#/95#),
-wall ball (20#/14#)

Tuesday’s WOD

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9
Feb
A.) Row 500 m. / 15 pvc passover / 5 pvc fig. 8′s / 10 ytw’s / 20 bird dogs / 20 hollow rocks / 20 push-ups / 30 speed skaters / 10 ovh squat / 10 ring rows

B.) Group Dynamic Warm-Up

C.) Floor Press:
Every 2 min. for 16 min. (8 sets):
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 2 reps @ 90%
*Set 8 – 1 rep @ 90%

D.) 10 min. ladder of:
-3 bumper burpee to over-head (45#/25#),
-3 toes to bar,
-6 bumper burpee to over-head,
-6 t2b,,
-9 bumper burpee to over-head,
-9 t2b
-etc…continue up the ladder as far as possible.  Score = last complete round plus reps.

Whine & Rosette’s – New Year, New Goals and New Habits

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9
Feb
Resolutions aren’t really my thing, so I thought it would be good to establish new habits that will last longer.  I promised my dental hygienist I would floss more, so I figured why not develop better habits at the box. There are numerous things I know I can improve upon, but I picked three areas I’d like to focus on and not be overwhelmed.

Habit #1: Cooling down/Mobility – I started doing the cool down portion before the new year since Jim pretty much made me do it. He can be very demanding at 5:30 in the morning. But I’ve found the cooldown really does help me not feel stiff throughout the day. Also, the cool down is more effective when coupled with mobility.  Yes it hurts for a little while, but there will be less pain and injury in the long run.  So do yourself a favor and make friends with the black and white foam rollers, or the blue supernova ball, which is my favorite.

Habit #2: Picking one skill I need to work on and actually working on it. I know sometimes time is limited after the workout and we have our normal lives to get back to, but at least three times a week, find the time to work on skills after the workout. Coach Bobby had us make goal sheets and sad to say, I didn’t reach some of my goals simply because I didn’t put in the time to work on them. I’m sure we all have a laundry list of things we would like to be better at or more efficient at, but we can’t check off our list if we don’t put in the work.  For me, I’d like to be able to do unassisted ring dips and handstand push ups.

Habit #3: Eating better. In my first year of Crossfit, I lost about 25 pounds. I was mostly eating paleo and got rid of most of the sweets in my life. Fast forward two more years and I’m almost back to the weight I started at when I first joined CFH. Now the clothes I wore after my weight loss still fit… just a little more snugly… if you know what I mean.  I debate  myself, “the weight gain could be due to more muscle mass?” That’s what I like to tell myself anyway.  However; I need to clean up my eating habits again. I’ve been doing well the past couple of weeks, minimizing my grain carb intake (rice) and eliminating most of the sugar… (I was eating the Christmas cookies and chocolates they are finally gone!). I’ve also being doing more portion control and drinking more water throughout the day. When I’m not overfull and hydrated, I notice I feel better throughout the day and more energized.

I’m not trying to overly focus on the numbers on the scale. I’m focusing on improvement in my overall performance.  This year I want to be a better athlete. I want to try things that will challenge me physically and mentally.  For example, I am doing my first Olympic weightlifting meet at the end of March!! Woot Woot!!  I’ve also signed up to do another GoRuck Challenge in April with a few of our other crazy members!  I did one last year, but definitely struggled through it a lot (yes, tears were shed). This year I want to be mentally and physically stronger, and make it through sans the tears.  This year I’m stepping out of my comfort zone and finding more of my potential!

Monday’s WOD

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8
Feb
A.) Row 400 m. / 30 double unders / 15 pvc passover / 5 pvc fig. 8′s / 15 band scap squeeze / 20 grasshopper / 10 ring rows / 10 single leg glute bridge (ea. leg) / wall stretch / 3 skin the cat /

B.) Group Dynamic Warm-up

C.) Back Squat:
Every 2 min. for 16 min. (8 sets):
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 2 reps @ 90%
*Set 8 – 1 rep @ 90%

D.) “JACKIE”
For Time:
-1,000 m. row,
-50 thrusters (45#/35#),
-30 pull-ups

Saturday Partner WOD

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6
Feb
Warm-Up: Row 500 m. / 15 pvc passover / 30 double unders / 15 band scap squeeze / 15 kip swings / 10 kb swings / 15 ovh squat / 14 ovh walking lunge steps

W.O.D.:  3 rounds for max reps of:
-1 min. push press (95#/65#),
-1 min. push-ups (hand release),
-1 min. power clean (95#/65#),
-1 min. ring rows,
-1 min. power snatch (95#/65#),
-1 min. sit-ups,
-1 min. rest.

*partners break up reps how ever they want, one partner works while one rests until they both rest for 1 min. min. together between rounds

Friday’s WOD

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5
Feb
A.) Row 400, 30 double unders, 20 mt. climber, 20 bird dogs, 20 hollow rocks, 15 pvc passover, 5 pvc fig. 8′s, 10 ytw’s, 3 wall climbs, 10 snatch balance (45/35)

B.) Group Dynamic Warm-Up

C.) Bent Over Pendlay Row:
5-5-5-5-5 (:90 rest between sets – increase weight ea. set)

D.) With 15 min. on the Clock…
-50 sprints (10 meter) – touch w/ one hand,
Then AMRAP of:
-15 kb taters (53#/35#),
-15 pull-ups,
-15 box jump overs (24″/20″)

Thursday’s WOD

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4
Feb
A.) Row 400 m. / 40 double unders or 20 du attempts / 15 pvc passover / 5 pvc fig. 8′s / 20 mt. climbers / 10 single leg glute bridge / 10 push-ups / 15 kb swings

B.) Group Dynamic Warm-Up

C.) EMOM for 8 min. perform:
-1 power snatch +
-1 snatch
*Start @ 50% 1Rm Snatch, increase weight ea. set finish HAP or just work technique

D.) CrossFit Games Open WOD 11.4
10 min. AMRAP of:
-60 Bar Facing Burpees,
-30 Overhead squats (120/90 lbs)
-10 Muscle-ups (scale: 20 c2b pull-ups)

Wednesday’s WOD

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3
Feb
A.) Row 500 m. / 20 grasshopper / 20 bird dogs / 20 scorpions / 20 v-ups / 15 banded good morning / 10 strict pull-up / 25 double unders / 10 roll to v-sit

B.) Deadlift:
Every 2 min. for 10 min. (5 sets) perform:
*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.) Complete as many reps as possible in 6:00 of:
-Row 1,000 m.,
-Max reps ball slams (30#/20#)

-Rest 5 min. then:

Complete as many reps as possible in 6:00 of:
-Row 1,000 m.,
-Max reps wall balls (20#/14#)

Jason Malchiodi’s B-Day WOD

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2
Feb
A.) Row 500 m. / 15 pvc passover / 5 pvc fig.8′s / 10 ytw’s / 20 bird dogs / 20 hollow rocks / 10 push-ups / 10 strict pull-ups / 10 good mornings (45/35) / 25 double unders

B.) Group Dynamic Warm-Up

C.) Push Press
Every 2 min. for 10 min. (5 sets) perform:
*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.) 14 min. AMRAP of:
-1 rope climb,
-5 hspu,
-10 toes to bar (scale: v-ups),
-15 hand release push-ups (competitors: Ring Dips),
-30 double unders (scale: 90 singles)

Monday’s WOD

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1
Feb
A.) 2 rounds of: Row 200 m., 10 pvc passover, 10 band scap squeeze, 12 bird dogs, 15 hollow rocks, 10 kip swings, 10 alt kb snatch, 10 air squats, 10 push-ups

B.) Group Dynamic

C.) Front Squat:
Every 2 min. for 10 min. (5 sets) perform:
*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:) 5 min. AMRAP of:
1 power clean (competitor: 185/155) (RX: 135/95),
1  muscle-up: competitor / (RX: 1 false grip ring row),
2 power clean,
2 muscle up,
3 power clean,
3 muscle up,
and so on…

Rest 5 min. then:
D.2:)5 min. AMRAP of:
2 pistol squats (scale: kb goblet squats),
2 bar facing burpees,
4 pistols,
4 bar facing burpees,
6 pistols,
6 bar facing burpees,
and so on…

Team Saturday

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30
Jan
Warm-Up: Run 400 m. or Row 500 m. / 15 pvc passover / 5 pvc fig. 8′s / 15 band scap squeeze / 20 mt. climbers / 15 kip swings / 15 air squat / 15 push-ups / 10 strict pull-up / 10 alt. kb snatch

WOD:  Teams of 6 complete the following:
*10 minutes max distance row – switching every 20 strokes
*Rest 3 min. then AMRAP – FGB Style – 3 rounds ea. for max reps of:
-hang power clean (95/65),
-box jumps (24/20),
-kb sumo deadlift highpull (53/35),
-burpee plate jumps,
-sit-ups,
-rest

Friday’s WOD

Posted by bobby
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29
Jan
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 5 pvc fig. 8′s / 15 band scap squeeze / 20 bird dogs / 20 hollow rocks / 20 mt. climbers / 3 skin the cat / 3 wall climb / 10 strict pull-up

B.) Group Dynamic Warm-Up

C.) Split Jerk or Push Jerk:
Every 2 min. for 10 min. (5 sets) perform:
*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.) 4 min. AMRAP of:
-10 ball slams (30#/20#)
-10 ovh squats (95#/65#),
-10 pull-ups (scale: jumping pull-ups)

Rest 2 min. then:
Repeat the same AMRAP
4 min. AMRAP of:
-10 ball slams (30#/20#)
-10 ovh squats (95#/65#),
-10 pull-ups (scale: jumping pull-ups)

*Start off on the second AMRAP where you left off the first time..
*scale weight to move fast

Thursday’s WOD

Posted by bobby
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28
Jan
A.) Run 400 m. or Row 500 m. / 15 pvc pass-over / 5 pvc fig. 8′s / 15 band scap squeeze / 20 bird dogs / 20 scorpions / 1:00 plank / 20 grasshopper /15 banded goodmornings / wall stretch

B.) Group Dynamic

C.) Deadlift:
*Set 1: 10 reps @ 50% 1rm,
*Set 2: 8 reps @ 60%,
*Set 3: 6 reps @ 75%,
*Set 4: 6 reps @ 85%,
*Set 5: 4 reps @ 90%
(2:00 rest between sets)

D.1:) 2 rounds for time of:
-25 kb swings (70#/53#),
-20 wall ball (20#/14#),
-15 lateral hops over pvc or hurdle (over & back = 1)
Rest 5 min. then:

D.2:) For Time:
-50 kb swings (53#/35#),
-40 wall ball (20#/14#),
-30 lateral hops over pvc of hurdle

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