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 

_______________________

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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.

________________________

post names and time to board

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

_______________________

post name and time to board

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

Strength & Conditioning: 20 Oct 2014

Strength:
5 Sets@72.5%

• 3 Front Squats/6 Back Squats

WOD:
6 Rounds

• Max effort strict pull ups/ring row  
• 25m Prowler push

_______________________

Post name and time to board

CrossFit Kids: 18 Oct 2014

Warm Up:
Animal walks and somersaults

Skill:
Agility Ladder

WOD:
5RFT

• 8 lateral jumps
• 6 parallette dips
• 4 burpees

Sprint to the fence at the top of every minute.

Strength:

• 5x5 Kettlebell Deadlifts
• 5x5 Plate Strict Press

Conditioning: Oct 17

I WOD A:
5 RNotFT:

• 5/5 KB Floor Press
• 10 Strict Ring Rows

WOD B:
3RFT:

• 500m row
• 20 KB Push Press (20k/12k)
• 15 abmat sit ups
• 10 burpees

_______________________

post name and time to board

Strength & Conditioning: Oct 17

PStrength:

• Snatch Deadlift 6x3
• Snatch 8x2 (add weight from last week) 

WOD:
8 Min AMRAP

• 12 Push press(95/65)
• 9 Toes to bar
• 3 Snatches 

______________________________

post name and rounds + reps to board

Conditioning: Oct 16

Strength/Skill:

• Handstands

Partner WOD:

• Row 2k (switching every 250m)

then

• 10-9-8-7-6-5-4-3-2-1
• Goblet Squat
• Toes 2 Bar

then

• Run 10 laps (switching every lap)

Only one partner works at a time.  Partner one will complete 10 reps, then partner 2 will do 10.  Partner 1 will do 9, partner 2 will do 9…

_______________________
post name and time to board

Strength & Conditioning: Oct 16

Strength:

Back squat 1.1.1.1.1

WOD:
2 rounds

• 2 x Sprint 100 m (rest 60 seconds)
• 2 x Sprint 80 m (rest 45 seconds)
• 2 x Sprint 60 m (rest 30 seconds)
• 2 x Sprint 40 m (rest 15 seconds)

*Rest 2 minutes between rounds.
_______________________
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Conditioning: Oct 15

PStrength/Skill:

Pull up progression

WOD:
6 - 3 minute AMRAPS

• 4 Box Jumps (24"/20")
• 7 Ball Slams (15k/9k)
• 10 Double Unders

*Rest for 1 minutes between the 3 minute rounds.
__________________________
post total rounds + reps to board

Strength & Conditioning: Oct 15

Strength: 

Pull up progression

WOD: 

5 3 minute AMRAPS

• 3 Power Clean (135/95)
• 6 Push Ups
• 9 Air Squats/Ring Dips (perform Air Squats on odd rounds and and Ring Dips on even rounds). 

*rest 1 minute between rounds

__________________________________

post name and total rounds + reps to board

Conditioning: Oct 14

Strength/Skill:
5 Rounds NFT:

• 50m prowler push
• 5 tire flips

WOD:
5RFT

• 12 KB Push Press (20k/12k)
• 50m Farmers Carry (AHAP)
• run 2 laps

*KB touch the ground during Farmer's Carry = 3 burpee penalty

_______________________
post name and time to board

Strength & Conditioning: Oct 14

Strength:
Push Jerk heavy triple

WOD:
7 min AMRAP

• 3 Thrusters(95/65)
• 3 Chest to bar pull ups 
• 6 Thrusters
• 6 C2B pull ups
• 9 Thrusters
• 9 C2B pull ups 
• 12 Thrusters
• 12 C2B pull ups
• etc...

________________________________

post name and round + reps to the board

Conditioning: Chelsea

Strength/Skill:

Turkish Get ups 5x3 (each side)

WOD:
“Chelsea” - EMOTM for 30 min

• 5 Pull-ups
• 10 Push-ups
• 15 squats

_______________

post name to board

Strength & Conditioning: Oct 13

Strength:
5 Sets @70% of FS 1 RM

• 3 Front squats/6 Back squats 

WOD:
5 RFT

• 5 HSPU 
• 15 KB swings (24k/20k)
• Sprint 100m

_______________________

post name and time to board

Weekly whiteboard

Conditioning: Dips

Strength:

On rings, bars, or boxes

• Dips 4x5 (rest 10sec between sets)

Rest 2mins

• Dips 4x5 (rest 10secs between sets)

Rest 2mins

• Dips 4x5 (rest 10secs between sets)

WOD:

5 Rds

• 1 min max kb goblet walking lunges
• 1 min max plank holds
• 1 min max goblet step ups
• 1 min rest

*score = lunges + step ups

________________________

post name and score to board

Strength & Conditioning: Snatches and Pull Ups

Strength:

8x2 Snatch (+2/5lb)

WOD:

6 RFT

• 1 Snatch(95/65)
• 1 Strict pull up
• 2 Snatch
• 3 Strict pull ups 
• 3 Snatch 
• 5 Strict pull ups 

_______________________

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Conditioning: Lap it up

Strength:

5x5 Single Leg RDL (rest between sets)

WOD:

For time:

2 laps

then 2 rds

• 25 KB swings (24/20)
• 15 Hallow Rocks (or holds for 2 count)
• 10 Burpees

2 laps

then 2 rds

• 25 KB swings (24/20)
• 15 Hallow Rocks (or holds for 2 count)
• 10 Burpees

2 laps
_______________________
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Strength & Conditioning: Sprinting and Push Press

Strength:

5 sets
3 Front squats/6 Back squats@67.5% of FS 1RM

WOD:

For time:

• 4x50m sprint(rest 30 secs between)
• 30 push presses(115/75)
• 4x50m sprint(rest 30 secs between)

_______________________

post name and time to board

Conditioning: 5 times 3

Strength:

Pull up progression 3x8+ before adding weight

WOD:

5 Rds:

3 min AMRAP

• 5 Goblet Squats
• 7 KB Push Press
• 9 Double Unders (3:1 sub)

*1 min rest between rounds

______________________________
post name and rounds + reps to board

Strength & Conditioning: Push Press

Strength:

Push press heavy triple 

then

Pull up progression 3x8+ before adding weight

WOD:

10RFT

• 30 Double unders
• 6 Ring dips
• 9 Toes to bar 

_______________________

post name and time to board

Conditioning: KB Front Squats

Strength: 

5.5.5.5.5 Double Kettlebell Front Squat

WOD:

10 Rds

• 10 slam balls (15k/9k)
• 20 russian twist w/ slam ball
• 5 burpees

*Rest :30 between rounds

_______________________
post name and time to board

Strength & Conditioning: Calories

Strength/Technique:

8x3 Clean Deadlift (pause at each position)

WOD:

5 Rounds

• 4 Power cleans(135/95)
• 30 secs max effort calorie row 

____________________________
post name and calories to the board

Conditioning: 5 minutes

Skill:
Handstand Progression

WOD:

In 5 minutes complete:

• 4 laps
• Max Lateral Jumps (over paralette)

Rest 2:00

In 5 minutes complete:

• 75 Double Unders (3:1 for singles)
• Max kettle bell swings (24/20)

Rest 2:00

In 5 minutes complete:

• 800m row
• Max wall balls (20/14)

*Score = lateral jumps + kettle bell swings + wall balls

_______________________
post name and score to board

Strength & Conditioning: Teams of 3

IStrength:

Back Squat 1.1.1.1.1 

Team WOD:

Teams of 3

For time

• 3 laps with 45/25lb plate over head
• 30 Wall walks
• 75 burpees
• Row 1500m
• 60 KB box step ups(24/16)  
• 12 rope climbs  

________________________

Post names and time to board

CrossFIt Kids: Work your age

Warm up:
Parellette over/under

Skill:
Jump Ropes
and
Kettlebell deadlift review

WOD:
Start the WOD at the number of reps that match your age.

• Run to fence and back -> 10 burpees
• 
20 Jumps -> 9 KB deadlifts
• Run to fence and back-> 8 burpees

• 20 Jumps -> 7 KB deadlifts
• Run to fence and back -> 6 burpees

• 20 Jumps -> 5 KB deadlifts
• 
Run to fence and back -> 4 burpees
• 20 Jumps -> 3 KB deadlifts
• 
Run to fence and back -> 2 burpees

• 20 Jumps -> 1 KB deadlift

White Board: Sept 29-Oct 3

Conditioning: Partner WOD

WOD A - Partner WOD:

3 RFT 

• 500m row
• Max rep wall balls

*rest 60 seconds between rounds

one partner rows, the other does wall balls, then they switch (one round = both partners row and wall ball)

WOD B:

3 RNFT (rounds not for time)

• Max effort sit-ups
• 20 supermans

Strength & Conditioning: Faster and Faster

Strength:

5x3 Power Clean (add 2.5/5#)

WOD:

5 Individually Timed Rounds

• Sprint 50m 
• 6 Power Cleans(135/95)
• 12 Toes to bar

*Rest 45 secs between rounds 

Score = fastest round 

Conditioning: Rowing and Running

WOD A:  

5 rounds

• 1 minute max distance row
• rest 30 seconds
• 1 minute max 15 m shuttles
• rest 1 minute

then

WOD B:

3 RNFT (rounds not for time)

• 10 Goblet Squats
• 10 push-ups
• 30 second hand stand hold
• 30 second on the bar hollow body position hold

Strength & Conditioning: Team WOD

Strength:

• 5x1 Back Squat (increasing in weight)

Team WOD:

4 people per team.  One person works at a time reps can be broken up anyway.

• 200 Double Unders
• 160 OHS(95/65)
• 120 Burpees
• 20  Prowler pushes 50m

Conditioning: Renegade Rows

Strength/Skill:

Pull-up progression

WOD:

2RFT

• 20 push up to renegade rows (1 push up + 1 pull left + 1 pull right = 1)
• 15 KB push press
• 4 laps
• 15 KB push press
• 20 push up to renegade rows (1 push up + 1 pull left + 1 pull right = 1)

*2 min rest between rounds

Strength & Conditioning: Just a Minute

Strength/Skill:

For 5 min do sets of 2 wall walks (no more than 10 sets)

then

3x max effort pull-ups  (if you can do 3x8+, then move to weighted) 

WOD:

2 rounds

• 1 min Row max calorie
• 1 min Plank hold(on fore arms try and get the athlete to pull elbows in to the feet)
• 1 min Box jump max effort 
• 1 min Plank hold
• 1 min Dips(Rings/bars)

*Rest 2 mins between rounds (allow 5 second transition between movements)