New Year's Day 2015

We are closed today, but back to our regular schedule tomorrow, January 2, 2015.

Conditioning: Countdown Interrupted 2014

WOD:

Countdown Interrupted:

• 10 - 1 Box Jump Step Overs (24”/18”)
• 10 - 1 Ball Slams (18k/12k)
• 10 - 1 Kettlebell swings (24k/16k)

Every 60 seconds 3 burpees.  For extra spice the WOD starts with 3 burpees.

"Push and pull"

Strict press 3x5@70% of 1RM

Upright row 4x8 AHAP

15-12-9-6-3

dynamic push ups 

chest to bar pull ups

Conditioning: 30 Dec 2014

Strength:
5RNFT

• 6L/6R Single arm KB Strict Press (AHAP - men should be using no less than 20k for this, women no less than 12k.)
• max effort pull-ups
• rest

WOD:
3 Rounds

• 1 min max effort jumping pull ups
• 2 min max effort KB thrusters
• 3 min max effort calorie row

_________________________

post name & total reps to board

"TNT"

Back squat 5x5@82.5% of FS 1RM

5RFT

3 front sqauts @bodyweight  

25m reverse ball toss(18/12)

50 m shuttle

Conditioning: 29 Dec 2014

Strength:
4RNFT

• 10 Tempo 5.0.1.1. Goblet Squats (AHAP - men should be using no less than 24k for this, women no less than 16k).  5 count lower into squat, 1 count up.  No rest in bottom.  One second rest between reps.
• 20 (10L/10R) lunges.  2 count into lunge and explosive power up.  (AHAP - men should be using no less than 20k for this, women no less than 12k.)    
• rest 2 min between each set.  If you are finding you don't need to rest, you need a heavier kettlebell.

WOD A:
7 min AMRAP

• 10 ball slams (18k/12k)
• 20 Russian kb swings (24k/16k)
• 30 double unders

rest 2 min

WOD B

"Bear all"

Deadlift 5x3@75% of 1RM

3 min amrap

max effort wall walks 

3 rounds of 

Front squat max effort(135/95)

20m bear crawl 

Conditioning: 26 December 2014

Strength:
5 RNFT

• 5L/5R Lateral lunges- AHAP - men should be using no less than 20k for this, women no less than 12k 
• 40 m reverse sled - face the sled, pulling backwards (135#/90#)

WOD: For a large class start at different stations.

5min AMRAP

• 4 TIre Flips
• 40 Double Unders (3:1 sub for singles)

2min rest

5min AMRAP

• 8 (4L/4R) cross body chops  w/slam ball (15k/9k)
• 16 box step overs (24”/20”) (Both feet start together on ground and both feet must pass over the box.  Hands can touch the box, but butt cannot.  To be over the box no part to the athlete can be touching the box.  Athlete can choose to jump on box and step to other side.  Athlete can choose to jump over the box.)

2 min rest

5min AMRAP

• 20 KB swings (24k/16k)
• 1 lap

__________________________________________
Score = total rounds + reps from all three AMRAPS

Christmas 2014

We are closed today, 25 Dec.  Have a wonderful time with friends and family.  

We are back to our normal schedule tomorrow, 26 Dec.

12 Days of Christmas

WOD:
Just like the song...

1. 1/2 Lap
2. Toes 2 Bar
3. Box Jumps (24"/18")
4. Push-ups
5. Wall Balls (20#/14#)
6. Burpees
7. Kettlebell Swings (24kg/16kg)
8. Goblet squats (24kg/16kg)
9. Dips
10. Lunges
11. Sit-ups
12. Strict Pull-ups/Ring Rows

Round 1 is 1/2 Lap

Round 2 is 2 Toes to Bar, & 1/2 Lap

Round 3 is 3 Box Jumps, 2 Toes to Bar, & 1/2 Lap.

.

.

.

Round 12 is 12 Pull-ups, 11 Sit-ups, 10 Lunges, 9 Dips, 8 Goblet Squats, 7 Kettlebell Swings,  6 Burpees, 5 Wall Balls, 4 Push-ups, 3 Box Jumps, 2 Toes to Bar, & 1/2 Lap.

"Chin up"

Strict press 3x5@67.5% of 1RM

Dumbell side raises 4x10 AHAP

5RFT 

25m barbell walking lunges(front rack)(135/95)

10 chin ups 

20 banded good mornings

Conditioning: 23 Dec 2014

Strength:
5RNFT

• 6L/6R Single arm KB floor press AHAP - men should be using no less than 20k for this, women no less than 12k 
• 6L/6R box supported rows AHAP  - same weight as press
• rest as needed

WOD:

Tabata:

• Sledge hammers
• Burpees
• Sledge Hammers
• Burpees

_______________________________

post name and coaches choice to board

"Elizabeth"

Back squat 5x5@80% of FS 1RM

21-15-9

Cleans(135/95) 

Ring dips

Conditioning: 22 Dec 2014

Strength:

4RNFT

• 8 Tempo 5.0.1.1. Goblet Squats AHAP - men should be using no less than 24k for this, women no less than 16k.  5 count lower into squat, 1 count up.  No rest in bottom.  One second rest between reps.
• 16 (8L/8R) lunges.  2 count into lunge and explosive power up.  AHAP - men should be using no less than 20k for this, women no less than 12k  
• rest 2 min 

Partner WOD:
3RFT
Teams of 2 switching every 5 reps

• 30 dips
• 50 weighted step ups (16k/12k)
• 100 sit ups
• 400 m team sprint 

_______________________

post name and time to board

Holiday Hours

Update to our holiday hours.

Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
22	23	24	25	26	27
normal hours	normal hours	8:30am only	Merry Christmas *Closed*	normal hours	normal hours
29	30	31	1	2	3
normal hours	normal hours	8:30am only	Happy  New Year *Closed*	normal hours	normal hours

Merry Christmas and Happy New Year!  

"The Hare complex"

Overhead squat 3rm 

7 sets of the following sequence 

snatch deadlift @95/65

power snatch 

hang power snatch

over head squat 

snatch grip press

(If bar is dropped during set burpee penalty)

Conditioning: 19 Dec 2014

Strength:
5RNFT

• 8 strict ring rows (elevate feet if needed) 
• 5 tempo push ups.  3 second count to bottom, 2 second pause, 3 second count to top.  

WOD:
20min AMRAP

• 7 burpees
• 14 box jumps
• 21 kettlebell swings (24k/16k)

_____________________________

post name & rounds + reps to board

"The Equalizer"

Deadlift 5x5@70% of 1 RM

EMOTM for 15 mins 

even 7 power cleans @135/95

odd 3 burpee box jumps(24/18)(increase 1 burpee each round)

Conditioning: 18 Dec 2014

Strength:
5 RNFT - Select a challenging weight for your kettle bell.  These are meant to be truly heavy.

• 5L/5R Lateral lunges- AHAP - men ≥20k/women ≥12k)
• 40 m reverse sled - face the sled, pulling backwards (135#/90#)

WOD:
Teams of 3
5 rounds

• 50m prowler push (140#/90#)
• max effort wall balls
• rest

__________________________________

post names and time & wall balls to board

"Get it done"

OTMEM pull ups/ringrows

Min 1-1 pull up

min 2-2 pull ups 

min 3-3 pull ups 

20 min cap

Row 350m

30 ball slams 

row 250m

20 ball slams 

row 150m 

10 ball slams 

Conditioning: 17 Dec 2014

Strength:
Using the same assistance or weight as last week.  If you got all 24 pull-ups last week decrease assistance or increase weight

EMOTM for 12 min

• 2 pull-ups

then

• 3x1 negative (on last one dead hang as long as possible)

WOD:
5 RDS

• 1 min max effort: 15m sprint (tag at line)
• rest 30 seconds
• 1 min max effort: abmat sit up
• rest 30 seconds
• 1 min max effort: double kb push press (16k/12k)
• 1 min rest

____________________________

post name and total score to board

"20 on 20 off"

Strict press 3x5@ 65% of 1 RM

After completing reps- plate front raises  #25/#10 60 reps.

"20 on 20 off"

20 seconds of work 20 seconds of rest

6x20 sec KB double arm push press

rest 1 min 

6x20 sec goblet squats 

rest 1 min

6 x20 sec KB swings

rest 1 min

6x20 dips 

Conditioning: 16 Dec 2014

Strength:
5RNFT - Select a challenging weight for your kettle bell.  These are meant to be truly heavy.

• 5L/5R Single arm KB floor press (AHAP - men ≥20k/women ≥12k)
• 6L/6R box supported rows (AHAP  - same weight as press)

WOD:
5RFT

• 5 man makers
• 20 ball slams (18k/12k)
• 50 double unders

_______________________

post name and time to board

"The Chipper" Wod 4 for the team series

90  Wallballs 

80 KB swings 

70  Ab mat sit ups   

60 Double unders

50 Walking lunges

40 Push press @95/65

30 Pull ups 

20 Cleans @95/65 

10 Over head squats @95/65

One team mate works one rests.

"Hopping"

Back squat 5x5@77.5% of FS 1 RM

12 Min Amrap

5 pull ups 

10 dynamic push ups 

5 shin hops 

Conditioning: 15 Dec 2014

Strength:
4RNFT - Select a challenging weight for your kettle bell.  These are meant to be truly heavy.

• 7 Tempo  Goblet Squats (AHAP men ≥24k/women ≥16k)  5 count lower into squat, 1 count up.  No rest in bottom.  One second rest between reps.
• 14 (7L/7R) lunges.  2 count into lunge and explosive power up.  (AHAP men ≥ 20k/women ≥12k)  2 count into lunge and explosive power up. These are not lateral lunges.  
• rest 2 min between each set.  

WOD:
For time:

• Run 2 Laps
• 10L/10R kb thrusters (24kg/16kg)
• 15 pull ups
• Run 2 laps
• 8L/8R kb thrusters (24kg/16kg)
• 12 pull ups
• Run 2 laps
• 6L/6R kb thrusters (24kg/16kg)
• 9 pull ups
• run 2 laps
• Run 2 Laps
• 4L/4R kb thrusters (24kg/16kg)
• 6 pull ups
• Run 2 laps

_______________________

post name and time to board

"Last of the snatches"

Snatch 1 RM

6 RFT

3 Snatches @ 95/65

6 chest to bar pull ups 

9 dynamic push ups

Conditioning: Partner Interrupting Angie

Strength/Skill:
5RNFT

• 8 Box Jumps (if subbing step ups add weight and do 8L/8R)
• 5 Tire Flips

WOD:
Partner Interrupting Angie:

• 100 pull ups
• 100 push ups
• 100 sit ups
• 100 squats

One partner working at a time.  Every 90 seconds working partner runs to fence and back.  Switch partners (partner b can begin working when partner a begins running.)

____________________________
post name and time to white board

"Pancake"

Pull up progression 3x8+(then add weight)

4 min Amrap
max effort wall walks

then

10 Min Amrap

10 ball slams (18/12)
15 KB swings(24/16)
30 double unders

Conditioning: 11 December 2014

Strength:
5 RNFT

• 6L/6R single leg RDL - AHAP men no less than 24k/women no less than 16k (these are done with the KB held on the side of the lifted leg.  If right foot is on ground then KB is in left hand) 
• 8L/8R hip raises (8 with left leg extended/8 with right leg extended - if this is too challenging then do 10 hip raises)

WOD:
For time:

• run 2 laps

then

3 reds

• 10 ninja rolls to vertical jump and clap
• 20 (10L/10R) KB Clean & Press (24kg/16kg)
• 30 russian twist (24kg/16kg)

then

• run 2 laps

____________________________

post name and time to white board

"Clean it up"

Strict press 1 RM

2 cycles of 

1 min max effort hang power cleans @ 95/65

rest 1 min 

1 min max effort push press

rest 1 min

1 max effort thrusters

repeat 

Conditioning: 10 December 2014

Strength:
Using the same assistance or weight as last week
EMOTM for 12 min

• 2 pull-ups

WOD:
7min AMRAP

• 10 burpees
• 10 abmat sit ups
• 10 box jump overs

rest 2 min

Complete total rds & reps for time (if you got 3 rounds and 12 reps then do 3 rounds and 12 reps for time)
____________________________________
post name and rounds + reps & time to board

"Teflon"

Deadlift 1RM

12 min Amrap

5 deadlifts @ 225/135

10 toes to bar

250 m row

Conditioning: 9 December 2014

NFT:

• 10-1 Dips
• 1L/1R - 10L/10R Bent over rows (AHAP)

WOD:
For time:

• 4 laps
• 30 overhead walking lunges (45#/25#)
• 3 laps 
• 40 overhead walking lunges 
• 2 laps
• 50 overhead walking lunges
• 1 lap

____________________________

post name and time to white board

"Monday squats"

Back Squat 5x5 @75% of FS 1RM

For time(reps can be broken down anyway the athlete wants)
30 KB box step ups(24/16)
30 pull ups
90 banded good mornings
15 min time cap

Conditioning: 8 December 2014

Strength:
4RNFT

• 7 Tempo Goblet Squats (AHAP).  5 count lower into squat, 1 count up.  No rest in bottom.  One second rest between reps.
• 12 (6L/6R) lunges.  2 count into lunge and explosive power up
• rest 2 min.

WOD:
In 5 min complete:

• 50 wall balls (20#/14#)
• max lateral jumps

rest 2 min

In 5 min complete:

• 75 double unders (3:1 for singles)
• max kettlebell swings (24/16)

rest 2 min

In 5 min complete:

• 800m row
• max slam balls (18kg/12kg)

*Score = lateral jumps + kettlebell swings + slam balls
____________________________
post name and score to white board

Team series WOD 3 "Four stations of frustration"

Movement-A is that station’s team goal and both athletes will work towards achieving this goal

At the count of 3,2,1 GO…Both athletes will start at station #1.

Athlete #1 will perform movement-A as the other athlete #2 performs movement-B. When athlete #2 completes the reps for movement-B, the athlete #1 must stop and both athletes switch movements. Athlete #2 will continue where Athlete #1 had stopped. Athletes will continue switching till the team completes the reps for movement-A. Once the reps for movement-A are complete the team move on to the next station.

Station I
A) 30 Power Snatches (95/65)(65/45)
B) 10 Dips(Parallel bars)
Scaled dips performed on floor parallettes

Station 2
A) 50 Box Jumps (24”/18”)
B) 5 Bar over burpees

Station 3
A) 50 Deadlifts (225/135)(135/95)
B) 10 abmat situps

Station 4
A) 50 KB Swings (24/16)
B) 10 Push Ups

Strength & Conditioning: 5 Dec 2014

Strength/Skill:

• 3 position snatch work

WOD:
For time

• 9 deadlifts@225/165
• 3 strict pull up
• 50 m sprint
• 6 deadlifts 
• 6 strict pull up
• 50m sprint 
• 3 deadlifts 
• 9 strict pull up
• 50 m sprint

_______________________

post name and time to board

Conditioning: 5 Dec 2014

WOD:

10x  (first 5 done at increasing weight Rx=body weight.  next 5 done same weights descending -starting with body weight.)

• 40m sled pull (moving forward)
• 40m sled drag (moving backwards)

If time:

3RNFT

• 25 situps
• 25 leg raises

Strength & Conditioning: 4 Dec 2014

Strength:

• Front squat 3RM

WOD:
EMOTM for 6 mins

• Odd 5 hang squat cleans(AHAP)
• Even 40 double unders 

Rest 1 min

EMOTM for 6 mins

• Odd 3 hang squat cleans(increase in weight from first 6 mins)
• Even 40 double unders 

Conditioning: 4 Dec 2014

Strength:
5RNFT:

• 5 Kneeling Hip Extensions. 
• 5L/5R Single Leg RDL (AHAP) 

WOD:
50-40-30-20-10

• Russian Twists

10-20-30-40-50

• Double Unders

*max effort push-ups after each round
_______________________
post name and time to board

Strength & Conditioning: 3 Dec 2014

Strength:

• Pull up progression 

WOD:
6RFT

• 50 m prowler push(140/90)
• 10 evil wheels 

_______________________

post name and time to board

Conditioning: 3 Dec 2014

Strength:

• Pull-up progression

WOD:
5RFT

• 10 KB cleans
• 10 burpees
• 500m row 

_______________________
post name and time to board

Strength & Conditioning: 2 Dec. 2014

Strength:

• Push jerk/split jerk (2+1) working up to a heavy triple 

WOD:
OTMEM (15 min time cap)

• 5 push press@95/65
• max effort burpess

WOD finishes when you reach 100 burpees or 15 min.

____________________________
post name and last minute finished

Conditioning: 2 Dec. 2014

Strength:
5RNFT:

• 5 Floor Press
• 5L/5R Box Supported Rows

WOD:
3RDS:

• Sprint 1 lap
• rest 30 sec.
• Sprint 1 lap
• rest 30 sec.
• Sprint 1 lap
• rest 30 sec
• Max Slam Balls (18k/12k)
• rest 1:30

White Board: 24 Nov - 28 Nov

Strength & Conditioning: 1 Dec. 2014

Strength:

• 5x5 Back squat 72.5% of FS 1RM

WOD:

12 Min AMRAP

• 3 man makers(dumbells)
• 10 toes to bar 
• Run 200m

_______________________________

post name plist rounds & reps to board

Conditioning: 1 Dec 2014

Strength:
4RNFT

• 6 tempo goblet squats (AHAP).  5 secods to lower into squat, 1 second to rise.  No rest in bottom.  Rest 1 second and repeat.
• 10 (5L/5R) lunges.  2 count into lunge and explosive power up.
• rest 2 minutes.

WOD:
Athletes choice -

• a) run 6 laps
• b)1250m row

rest 2min

3RFT:

• 30 Wall Balls (20#/14#)
• 20 box jumps
• 10 knees to elbows

____________________________

post name and overall time to board

Team Series Event 2

WOD 2 in the team series

"The Rooster"
7 Min Amrap
Max effort calorie row
Max effort thrusters(95/65) scaled (65/45)

Both team members to be working at the same time, teams can switch as many times as needed final score is total number of thruster reps plus calories rowed.

Remember guys we have six weeks to complete the four workouts open gym is available on wednesdays at 4pm and saturday 10-12pm other times available just ask a coach.  You can also do this WOD Wednesdays at 10am.

New Hours

New schedule effective Dec. 1.

Strength & Conditioning: 28 Nov 2014

Strength:

• Snatch 8x2

WOD:
5RFT

• 5 hang power snatches@95/65
• 30 double unders 

_______________________

post name and time to board

Conditioning: 28 Nov 2014

Strength:
5RNFT

• 5L/5R Lateral lunges
• 5 tire flips

WOD:
“NICOLE”
20 min AMRAP

• 400m run (~2 laps)
• Max rep pull-ups (strict, kipping, jumping or ring rows)

______________________________

post name and rounds + reps to board

Strength & Conditioning: 27 Nov 2014

*Reminder - No evening WODs today!*

Strength:

• Front squat 1.1.1.1.1 (5 Heavy singles)

WOD:
"Jackie"

• Row 1000m
• 50 thrusters (45#/35#)
• 30 pull ups

_______________________

post name and time to board

Conditioning: Don't Drop The Turkey

*Reminder no evening classes today!*

Strength:
5RNFT

• 5L/5R Tall Kneeling KB single-arm strict press (AHAP)
• 8 dips

WOD:
Don’t drop the Turkey!
4RFT

• 1 lap run with med ball (20#/14#)
• 25 wall balls
• 25 med ball sit ups (med ball overhead)
• 25 step up and overs with med ball

*3 burpees for every time the “turkey” is dropped.
___________________________________
post name and time to board (+ #of burpees)

Strength & Conditioning: 26 Nov 2014

Strength/Skill:

• Pull up progression 3x8 +
• Kipping pull up technique 

WOD:
3 Min AMRAP

• Max effort wall walks 

2-3 mins rest

8min AMRAP

• 3 deadlifts @ 225/135
• 7 ball slams (18/12)

________________________________________

post name + wall walks + rounds & reps to board

Conditioning: 26 Nov 2014

Strength:

• Pull-ups (3x8)

WOD:
EMOTM for 18min:

• 2 wall walks (sub 4 inch worms)
• 3 burpees
• Max Double-Unders 

_____________________________

post name & double unders to board

Strength & Conditioning: 25 Nov 2014

Strength/Skill:

• Clean and Jerk technique

WOD:
4 Rds of 3 min AMRAP

• 3 power cleans@135/95
• 6 burpees 
• 9 ring dips 

1 min rest between rounds
______________________________
post name and rounds + reps to board

Conditioning: 25 Nov 2014

Strength:
5RNFT

• 50m prowler push
• 10 banded good mornings

WOD:
3 Rds of 5min AMRAP

• 10 renegade rows
• 15 goblet squats
• 20 abmat sit-ups

1 min rest between rounds

______________________________
post name and rounds + reps to board

Team Series - WOD 1

"Seven and One"

• 7-1(partner 1)
• 1-7(Partner 2)
• Deadlift @225/135lb (scaled 135/95lb)
• Burpee Box Jumps/Step Ups (24"/18")

Deadlifts must be completed before moving on to burpee box jumps, only one person can be working at a time.  Partners must tag at the end of each rep scheme.

We now have open gym on a Wednesday at 4pm and Saturday 10am-12.  The team series wod can be done in either of these classes and also on Fridays at 10am.  We can work with you to arrange other times, but part of the fun of a competition is the camaraderie that comes from all doing the WOD together.

A coach must be present to judge your score.

Good luck!

Strength & Conditioning: 24 Nov 2014

Strength:

• Back Squat 5x5 @70% of your FS 1RM 

WOD:
4RFT

• Max rep push ups
• Max rep strict pull ups
• 15 toes to bar
• 250m row

___________________________
reps and times on the whiteboard

Conditioning: 24 Nov 2014

Strength:
5 RNFT

• 5 KB single-leg RDL
• 5 double kettlebell front squat

WOD:

• Partner 5k row (switching every 500m)

_____________________________________
post name and fastest & slowest time to board

Conditioning: 21 Nov 2014

Strength:
3RNFT

• 5L/5R KB floor press
• 5L/5R box supported KB rows

WOD:
For time:

• 21 Slam Balls (18k/12k)
• 3 Wall Balls (20#/14#)

1 Lap

• 18 Slam Balls
• 6 Wall Balls

1 Lap

• 15 Slam Balls
• 9 Wall Balls

1 Lap

• 12 Slam Balls
• 12 Wall Balls

1 Lap

• 9 Slam Balls
• 15 Wall Balls

1 Lap

• 6 Slam Balls
• 18 Wall Balls

1 Lap

• 3 Slam Balls
• 21 Wall Balls

1 Lap
_______________________
post name and time to board

Strength & Conditioning: 21 Nov 2014

Strength:

• Snatch 8x2+

WOD:
5RFT

• 3 Snatches@(135/95)
• Row 250m 

________________

post name and time

Conditioning: 20 Nov 2014

Strength:
3RNFT

• 5L/5R Lateral lunges
• 20 KB Swings

WOD:

• 10-1 Burpees
• 1-10 Ring Rows

Top of every minute sprint out under muscle up rig to fence and back.   Start with sprint.

Strength & Conditioning: 20 Nov 2014

Strength:

• Back squat 1.1.1.1.1(5 Heavy singles)

WOD:
3RFT

• 15 Thrusters (95#/65#)
• 15 Ball slams (18k/12k)
• 15 Burpees 
• 15 Double unders 

_______________________

post name and time to board

Conditioning: 19 Nov 2014

Strength:

• Pull-ups

Partner WOD:
20min AMRAP

• Partner A - Calorie Row
• Partner B - 20 KB Thrusters (alternate l/r)

(score = calories)
_______________________
post names and total calories

Strength & Conditioning: 19 Nov 2014

Strength:

• Pull up progression 3x8+(add weight)

Partner WOD:
2 mins of handstand holds (can be done at same time)

then

• Partner 2) Deadlift hold (225#/165#)
• Partner 1) 30 calories row 

Switch when partner 1 has reached 30 calories if barbell is dropped/put down, rower must stop until deadlift hold resumes.

then

40 OH walking lunges each(45/35) (can be done at same time)

_______________________
post name and time to board

Conditioning: 18 Nov 2014

Strength:
5RNFT

• 5L/5R tall kneeling strict press
• 5 Dips

WOD:
100 Double Unders

then

21-18-15-12-9

• KB Shoulder to Overhead (20k/12k)
• Russian Twist 

then

100 Double Unders
________________
post name and time

Strength & Conditioning: 18 Nov 2014

Strength/Skill:

• Clean and Jerk technique

WOD:

10 Min Amrap

• 3 Power cleans(135/95)
• 10 Push ups 
• 15 Air squats 

_______________________

post name and rounds + reps

Post WOD Boy's Club

Conditioning: 17 Nov 2014

Strength:

5 RNFT

• 5 KB single-leg RDL
• 5 double kettlebell front squat

WOD:

5RFT

• Overhead Walking Lunge With Plate (45#/25#) 25m
• Farmers Carry (AHAP) 1 lap
• Run 2 laps

_______________________

post name and time to board

Strength & Conditioning: 17 November 2014

Strength:

• Back squat 5x5@67.5% of Front squat 1RM

WOD:
Complete 5 Rounds

• 1 Min max effort 2 arm KB push press
• 1 Min max effort pull ups 
• Rest 1 min 

___________________________

post name and total reps to board

CrossFit Kids 15 November 2014

3RFT

6 wall balls to low target

8 box jump overs

1 lap

Conditioning: 14 Nov 2014

Strength:
3 RNFT:

• 40m Sled Drag  (135#/95#)
• 40m Sled Pull

WOD:
For time

run 3 laps

3 rounds

• 10 Toes 2 Bar 
• 10 Box Jumps
• 10 push ups

run 3 laps

3 rounds

• 10 Toes 2 Bar 
• 10 Box Jumps
• 10 push ups

run 3 laps
_______________________
post name and time to board

Strength & Conditioning: 14 Nov 2014

I Strength:

• Snatch 8x2 +

WOD:
10 RFT

• 3 Snatch @95/65  
• 10 Box jumps 

_______________________

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Conditioning: 13 Nov 2014

Skill:

• Handstands

WOD:
6RFT:

• 10 slam balls
• 10 wall balls
• 40 lateral jumps over paralletes

_______________________

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Strength & Conditioning: 13 Nov 2014

Strength:

• Back squat 5x5@65% of FS 1RM 

WOD:
10 Rounds

• Sprint 100m(2x50m)
• Rest 1 min

_________________________

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Conditioning: 12 Nov 2014

Strength:

• pull ups - 3x8 add weight

WOD:
3 x 5 min AMRAP
rest 2 min between

• 5 renegade rows (pushup + L pull +R pull = 1)
• 10 abmat situps
• 20 double unders

__________________________________

post name and total rounds + reps to board

Strength & Conditioning: 12 Nov 2014

Strength:

• Pull up progression 3x8+(then add weight)

WOD:
5RFT

• 10 Shoulder to overhead@95/65
• 15 Toes to bar 
• 1 Lap

_______________________

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Conditioning: 11 Nov 2014

Strength:
5RNFT

• 5L/5R lateral lunges (AHAP)
• 10 banded good mornings
• 100m suitcase carry 

Partner WOD:
3k row

• partner a) row 250
• partner b) max effort burpees

* 1 round = both partners performing both movements
_______________________
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Strength & Conditioning: 11 November 2014

Strength:

Working up to a heavy triple

• 2 Push jerks+1 Split jerk

WOD:
5 RFT

• 5 Power cleans@75% bodyweight 
• 3 Wall climb+push up

_______________________

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Conditioning: 10 Nov 2014

Strength:
5RNFT

• 5 floor press (AHAP)
• 5L/5R box supported kettle bell row
• 1 min plank

WOD:
15 min AMRAP

• 10 goblet squats
• 20 kettlebell swings
• 2 lap run

______________________________

post name and rounds + reps to board

Strength & Conditioning: 10 Nov 2014

Strength:

• Front squat 1 RM 

WOD:
"Fran"
21-15-9

• Thrusters@95/65
• Pull ups 

___________________________

post name, 1RM, & time to board

White Board Nov 3 - Nov 7, 2014

Conditioning: 07 Nov 2014

Strength:
5 RNotFT

• 50m prowler push (AHAP)
• 5L/5R single leg KB RDL

WOD:

• 2 min max ball slams

rest 2 min

3 rounds

• 1 min.  max kettlebell swings
• 1 min. max lateral jumps
• 1 min. max plank
• 1 min. rest

___________________________

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Strength & Conditioning: 07 Nov 2014

Strength:

• Snatch 8x2+

WOD:
EMOM for 10 Mins

• Even minutes 30 double unders 
• Odd minutes 5 snatches(95/65)

_______________

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Conditioning: 06 Nov 2014

Strength:
3RNotFT

• 5L/5R bottoms up strict press
• 5L/5R push press

WOD:
Ta, Ta, Ta, Ta, Tabata

• Double Unders
• Flutter Kicks
• Sledge Hammer Swings
• Planks
• Air Squats

Complete all 8 intervals at each station, then 1 min rest.

Strength & Conditioning: 06 Nov 2014

Strength:

• Back squat 1.1.1.1.1 (5 heavy singles)

WOD:
12 Min AMRAP

• 10 Push press(95/65)
• 10 KB swings(24/16)
• 10 Box jumps  

______________________________
post name and rounds + reps to board

Conditioning: 05 Nov 2014

Strength:

• Pull up progression 3x8

WOD A:
10x - distance row :30 on/:30 off

2 min rest

WOD B:
10min AMRAP

• 10 unbroken wall balls (20#/14#) (3 burpee penalty if ball touches the ground)
• 10 weighted sit ups (use wall ball)
• 20 walking lunges (use wall ball, over head)

_______________________________________
post name and distance & rounds + reps to board

Strength & Conditioning: 05 Nov 2014

Strength:

• Pull up progression 3x8+(then add weight)

WOD:
6 Rounds

• Max effort toes to bar
• 25m prowler push 

________________________________

post name and total toes to bar to board

Conditioning: 04 Nov 2014

Strength:
3 RNotFT

• 5 windmills
• 3L/3R turkish get ups

WOD:  “Little Evil”
3RFT

• Run 4 laps
• 30x Pull-ups (sub jumping for kipping)
• 30x Burpees

_______________________

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Strength & Conditioning: 04 Nov 2014

Strength:

• Split jerk working up to a heavy triple

WOD:

• 150 Push ups 

*Every time you stop and rest with your chest on the ground, count a penalty and immediately sprint 50m. Once the penalty sprint is completed, continue with the push ups.
_______________________
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Conditioning: 03 Nov 2014

WOD A:
2k row

WOD B:
2 of each (135#/95#) in any order.
Perform 10 pull ups between each.

• 40m sled drag (walking backwards)
• 40m lateral sled drag (switch sides half way)
• 40m hand over hand sled pull (with rope)
• 40m sled tow (walking forwards)

_____________________________

post name and 2K row time to board

Strength & Conditioning: 03 Nov 2014

Strength:
3 sets @77.5% of FS 1RM

• 3 Front squats/6 back squats

WOD:
For time

• 9 Hang power cleans(95/65) 
• 15 Pull ups 
• 6 Hang power cleans
• 15 Pull ups
• 3 Hang power cleans 
• 15 Pull ups

_______________________

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CF Kids Chiang Mai: 01 Nov 2014

CrossFit Kids (and moms) pulling sleds. 

Warm Up:

• Tabata Jump Ropes
• Animal Crawls

WOD:

• Sled relay

Skill:

• Rope Climbs

White Board: 27 Oct - 31 Oct, 2014

Conditioning: 31 Oct 2014

WOD A:
3 RNotFT

• 50m suitcase carry (this is about the length of the canopy x2)
• 5 left/5 right box supported KB row
• 50m waiter’s walk
• 5 left/5 right KB floor press

Partner WOD:
2Rounds
Partner a) 1000m row
Partner b) AMRAP during 1k row

• 5 Toes to Bar
• 10 airsquats

*1 round = both partners doing both movements
***score= total rounds & reps
________________________
post name and score to board

Strength & Conditioning: 31 Oct 2014

Strength:

• Snatch 8x2 (add 2.5/5#)

WOD:
15 Min AMRAP

• 5 Snatch grip deadlifts(55-75% of snatch) 
• 5 Hang power snatches 
• 5 OHS
• 5 Behind head push jerk with snatch grip 

_____________________________

post name & rounds + reps to board

Conditioning: 30 Oct 2014

WOD A:
5 RNotFT

• 5 left/5 right lateral lunges
• 5 tire flips
• 10 (5 left/5 right) sledge hammer swings

WOD B:
21-15-9 with a little running

• 2 laps
• 21 KB Swings (24k/16k)
• 21 Goblet Squats (24k/16k)
• 21 Abmat Situps
• 2 laps
• 15 KB Swings
• 15 Goblet Squats
• 15 Abmat Situps 
• 2 laps
• 9 KB Swings
• 9 Goblet Squats
• 9 Abmat Situps
• 2 laps

_______________________

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Strength & Conditioning: 30 Oct 2014

Strength:
Pull up progression 3x8+ then add weight.

WOD:
3 RFT

• Run 2 laps
• 15 pull ups 
• 20 Burpees 

_______________________

post name and time to board

Conditioning: 29 Oct 2014

Strength:
Pull up progression 3x8+ then add weight.

WOD:
8 min AMRAP

• 10 plate overhead step ups (35#/25#)
• 8 weighted sit ups w/plate at chest
• 6 Ninja Roll Ups w/plate

2 min rest

8min AMRAP

• 10 calorie row
• 8 KB Thrusters (4 left/4 right)
• 6 knee 2 elbows

_____________________________________________

post name and rounds + rep from each AMRAP to board

Strength & Conditioning: 29 Oct 2014

Strength:
Overhead Squat 1RM

WOD:
21-15-9

• OHS@(95/65)
• Double unders

_______________________

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Conditioning: 28 Oct 2014

Strength:
5 sets

• 5 KB Strict Press
• 60 second Plank

WOD:
3 RFT

• 4 laps
• 15 tricep dips
• 20 jumping lunges (10 each leg)

_______________________

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Strength & Conditioning: 28 Oct 2014

Strength/Skill:
Split jerk technique(10-15mins)
Then 5x3 press from the jerk position-only recover the feet on last rep.(Weight not important just get used to the position)

WOD
Complete 4 Rounds

• 1 min max effort calorie row
• Rest 30 secs 
• 45 secs max effort KB push press(24/16)
• Rest 30 secs 
• 30 secs max effort Toes to bar 
• Rest 30 secs 

Conditioning: 27 Oct 2014

Strength:
5 sets

• 5 each leg Single Leg KB RDL
• 5 Double Kettle Bell Front Squat

WOD:

20 min AMRAP

• 40 Double Unders
• 30 Ball Slams (15k/9k)
• 20 KB swings (24k/16k)
• 10 Wall Balls (20#/14#)

_______________________________

post name and rounds + reps to board

Strength & Conditioning: 27 Oct 2014

Strength:
4 Sets @75% of FS 1RM

• 3 Front squats/6 Back squats 

WOD
10 Min AMRAP

• 5 Hang power cleans(135/95)
• 5 Strict pull ups 
• 5 Hang power cleans 
• 10 HRPU

______________________________

post name and rounds + reps to board

Conditioning: 24 Oct 2014

Strength:
Super set:

• 5x5 Kettlebell Windmills
• 5x5 Goblet Squats

WOD:
6 RFT

• 5 pull ups
• 10 push ups
• 15 v-ups (scale to tuck up)
• 2 laps

_______________________

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Strength & Conditioning: 24 Oct 2014

WOD:

• Snatch 8x2 (add weight from last week)

WOD:
12 Min Amrap

• 1 Hang power snatch(95/65)
• 4 Over head squats 
• 3 Burpees 

______________________________

post name and rounds + reps to board

Conditioning: 23 Oct 2014

Skill:

• kipping - toes to bar

WOD:
Build your own ladder - 25 min cut off

• Death by KB swings

*when you cannot complete the given reps in that minute come back down the ladder.  if you don’t get 15 swings in minute number 15 then on minute number 16 do 14 swings, minute number 17 do 13 swings, minute number 18 do 12 swings, etc...

Strength & Conditioning: 23 Oct 2014

Strength:

• Push press 3RM or work up to heavy triple.

WOD:
Complete 2 rounds - rest 2 min between rounds

• Sprint 100m
• 10 Push press(95/65)
• Sprint 80m
• 20 KB swings(24/16)
• Sprint 60m
• 20 Ball slams(18/12)

_______________________
post name and time to board

Conditioning: 22 Oct 2014

Strength:

• Pull ups 3x8 then add weight

Partner WOD:
6 RFT - 1 min rest between rounds

• Partner A)  80m sled drag (135/90)
• Partner B)  wall balls (20/14)

*round is complete when both partners have done both movements.

________________________

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Strength & Conditioning: 22 Oct 2014

Strength:

• Pull up progression 3x8+ then add weight 

WOD:
Death by...

• 1 Thruster(95/65)
• 5 Pull ups(Kipping) 

Add 1 rep to the thrusters every minute.  Continue until failure.

____________________________________
post name and last completed round to board

Conditioning: 21 Oct 2014

Strength:

Superset:

• 5x5 KB Strict Press
• 5x5 box supported bent over rows

WOD:

3 Rounds of EMOTM for 5 min.  Rest 2 min between rounds.

• 5 step ups (weighted)
• 5 ball slams
• double unders

*score = double unders

________________________

post name and score to board

Strength & Conditioning: Diane

Strength/Skill:
Split jerk technique

WOD:
"Diane"
21.15.9

• Deadlift (225/175)
• HSPU

_______________________

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Conditioning: 20 Oct 2014

Strength:

Superset:

• 5x5 lateral lunges (l+r=1) (weighted if able)
• 5x1 40m sled pull (walking backwards)

WOD:

• 10-1 Box Dips
• 1-10 burpees

*every 90 seconds sprint to the fence and back (running out under the muscle up rig to the fence and back)

_______________________

post name and time to board