Tuesday, September 30, 2014

2014-09-30 Helen Plus

Tuesday, September 30, 2014

Meet upstairs for the first portion then move downstairs for the WOD.

Warmup  200 Singles or 100 DU followed by stretching

Handstand Push-up work with a partner for 10 minutes.  Use partner to stabilize your legs while you attempt open area HSPU.  Work until you have done 20 push ups, assisted or on your own.


Helen-Plus some

3 Rounds:  400 meter run
                  21 KBS
                  12 Pull Ups
                  10 med ball sit ups (this would be the plus)

P.S. I know it's going to be raining.  Water is good for you!!

Monday, September 29, 2014

2014-09-29 Grace

Monday, 9-29-14

Warm-up with a 500 meter row and meet downstairs for group stretch


Squat Clean 3-3-5-5-5 at 60% body weight



30 Clean and Jerks   Rx 135/95

If you don't use RX weight, use a weight that is difficult.  If you're using the proper weight, you will not be able to straight set this WOD (Assuming you are not Rich Froning)

Thursday, September 25, 2014

2014-09-25 15 minute AMRAP

Meet downstairs at 1610

PVC stretch
100 bicycle crunches (50 each side)
30 pushups

AMRAP 15 minutes of

Run 400 meters
20 Box jumps
10 Toes to bar

Wednesday, September 24, 2014

2014-09-24 Deck of Cards

Meet upstairs at 1610

PVC stretch
Then 2 rounds:

1 minute rowing
1 minute single unders
1 minute plank

Deck of Cards
Hearts: Dumbell push press
Spades: Situps
Diamonds: Hand release pushups
Clubs: Squats
Jokers: 10 Jumping Jacks

Hold in plank while card is being turned

Tuesday, September 23, 2014

2014-09-23 Squats

Meet upstairs at 1610

PVC Stretch
500 Single unders
2 minutes plank

OHS: 5,5,5,5,5

Front Squat: 3,3,3,3,3

Back Squat: 2,2,2,2,2

Monday, September 22, 2014

2014-09-22 Goblet squats, pullups and burpees

Meet UPSTAIRS at 1610

3 Rounds of:
Row 500 meters
15 KBS
Run down and up west side stairs

Then downstairs for the WOD:
AMRAP 20 minutes:

12 Goblet squats
9 pullups
6 burpees

Thursday, September 18, 2014

2014-09-18 KBS Ladders


PVC Warmup
Three rounds of--1 minute of plank and 20 squats

This is some volume of Kettlebell Swings.  Consider taping your fingers before you start. 

For time--

10 KBS
1 Strict Pullup
20 KBS
2 Strict Pullups
30 KBS
3 Strict Pullups
40 KBS
4 Strict Pullups
50 KBS
5 Strict Pullups

Rest 60 seconds

10 KBS
1 Goblet Squat
20 KBS
2 Goblet Squats
30 KBS
3 Goblet Squats
40 KBS
4 Goblet Squats
50 KBS
5 Goblet Squats

Wednesday, September 17, 2014

2015-09-17 Pressing and Sprints


PVC Warmup
Three rounds of:

15 KBS
2 sets of stairs on the west side--walk the first round, jog the second round, run the third round

15 minutes working on getting to heavy triple


7x100 sprints with a 1:00 rest between sprints

Tuesday, September 16, 2014

2014-09-16 3 Intervals of Work

Meet upstairs at 1610 hours.

PVC warmup
Row 500m
25 OHS with PVC
2 minute plank hold

AMRAP 3x3:00 with a 1 minute rest between work times

10 pushups
10 kettlebell snatches alternating hands on each rep
10 situps

Monday, September 15, 2014

2014-09-15 Deadlifts and Running

Meet downstairs at 1610


PVC warmup

50 hammer strikes on the tire. 

Deadlift technique work.  Don't attempt this WOD at any weight unless your technique is perfect.  Start out with the PVC, move up to the bar and then add weight.  Listen to your coaches and coach each other.  Don't allow for low quality movement. 

From CrossFit.com last week--

For time:

225-lb. deadlifts, 21 reps
Run 400 meters
225-lb. deadlifts, 18 reps
Run 400 meters
225-lb. deadlifts, 15 reps
Run 400 meters
225-lb. deadlifts, 12 reps
Run 400 meters

Wednesday, September 10, 2014


Wednesday, Sep 10, 2014

Warm up with a 400 run and PVC stretch

Back Squat

2-2-3-5-5  Work toward a weight that is difficult for the final sets


10 minute AMRAP

10 Wall Balls        20/14
10 Pull Ups
10 Deadlift            175/135

Monday, September 8, 2014


Tuesday, September 9th, 2014

Prior to the workout,  get a pair of dumbbells or kettle bells, the pair being equal to 50-60% of your body weight. Stage them at the top or bottom of the west stairwell, whichever level is closest.

Warm up with 200 singles or 100 double unders and PVC stretch.  Reminder-the PVC stretch routine consists of:
                   10 OHS
                   10 Pass throughs
                   10 good mornings
                   10 windmills
                   10 pass arounds


4 Rounds

  • 20 Med Ball Sit Up
  • 20 KBS
  • 20 Hanging Hip Touch
  • Farmer carry (haul your weight to the top of the stairs and return or run to the top of the stairs to bring your weight down and return; reverse on next round)

Buyout to be determined based on the difficulty of this workout.

2014-09-08 Front Squats

Warm up with a 400 meter run and stretching as a group.


Front Squat
5-5-5-5 at 75% of your one rep max.


3 Rounds for Time

15 SDHP      95/65
20 T2B
50 Meter overhead weighted lunge  45/25

Tuesday, September 2, 2014

2014-09-02 Wall Run AMRAP

Tuesday, September 2, 2014

There were 4 of us at the WOD today with many others on vacation. We threw this WOD together and it was a good one.

 Warmup with a 400 run and 20 burpees

OLY:  5-5-3-2-1 Clean and Jerk, working to a final rep that is heavy for you.


10 minute AMRAP

100 single or 50 double unders
30 Wall runs
15 power snatches 95/65