2015-05-28 Barazza adaptation

Thursday, May 28, 2015

Meet downstairs at 1610 for a group warm up. 

WOD

This is an adaptation of Baraza- we don't have enough bands and rings for everyone to scale the muscle ups.

AMRAP 18 Minutes

200 meter run
9 Deadlifts  Rx 275/185  (we can scale)
6 pull-ups
6 ring dips

Bring your lungs for this one!

2015-05-27

Wednesday, May 27, 2015

OLY

Strict Press  4-4-4-4  at 75% 1RM


WOD

3 Rounds for time

10 Box Jumps
10 Clean and Jerk   155/115
20 Med Ball Sit Ups  20/14
Run 400

2015-05-26 "Barbara" modified

Tuesday, May 26th, 2015

Meet downstairs at 1610
Warm up:
PVC stretch
200 single unders

Strength:
5,5,3,2,1 Deadlift

WOD
"Barbara" modified:

3 Rounds for time

20 pullups
30 pushups
40 situps
50 squats

2015-05-21 "Fran"

Thursday, May 21st, 2015

I won't be there today. Have a great workout!
Meet downstairs at 1610

Warmup:
200 single unders or 100 double unders
10 superman
10 V-ups
20 situps

WOD:
"Fran"
21-15-9 Thrusters and pullups


Lisa

2015-05-20 Pushups, deadlifts and running

Meet downstairs

PVC stretch
200 single unders or 100 double unders
Hold in plank for one minute

WOD

5 Rounds:
24 pushups
12 deadlifts
Run 200 meters

2015-05-18

Meet downstairs at 1610 hours

PVC Warmup

Run 400m

10 strict pullups

Strength:

Press

1, 1, 1, 1, 1

Push Press

3, 3, 3, 3, 3

MetCon:

For time--

50 pullups
Run 400m
100 KBS (53/35)
Run 400m

2015-05-14

Thursday, May 14, 2015

Meet Downstairs for the warmup

2 sets of stairs
10 wall balls with a hold at the bottom
10 Burpees
10 Good mornings
10 Pass through
10 Pass around

STRENGTH

Back Squat
5-5-5-5 with 75% of 1RM

METCON

3 Rounds

50 Meter standing broad jump
40 Sit ups
30 SDHP    75/55
Run 400

2015-05-13 AMRAP

Wednesday, May 13, 2015

Today's workout is shamelessly stolen, in total, from Crossfit PFB.  I was so sad to miss this workout, I decided to bring it to our box. Hope to see a good turnout.  KL

WARM-UP

20 DU/40 Singles
10 Burpees
10 Wall Squats
10 Med Ball Cleans
10 PVC Good Mornings
10 PVC Windmills

WOD

5 Min AMRAP of:
7 Hang Pwr Clean & Jerk, #135/95
7 HSPU

Rest 2 Min, then:
2 Min AMRAP of:
Max Reps T2B

Rest 2 Min, then:
5 Min AMRAP of:
7 Thruster, #135/95
14 KB Swing, #53/35

2015-05-12 Partner WOD

Tuesday, may 12, 2015

Warm up upstairs at 1610.

First person to arrive can call the warmup.


WOD

Partner WOD

Row 3000 Meters

100 Box Jumps
200 Push Ups
300 Squats

Here's how it works...

While one partner rows, the other partner works on exercises in any format you choose.  Every 500 meters, switch spots.  Repeat until you have accomplished all of the excercise.  If you finish rowing 3000 prior to the calisthenics being completed, both partners may work at the same time until finished. 

2015-05-11 Rope Jump

Monday, May 11, 2015

Homework:  Watch the 60 Minutes story about Coach Glassman:  King of CrossFit

"We are going to take over the world, but we are going to do it with fitness."

Meet upstairs at 1610. Row 500 meters and stretch for a warm-up.  Move downstairs for the WOD.

OLY

Push Jerk
5-3-3-2-1  Work to a 1RM

WOD

Double Under    50/40/30/20/10
KBS                  10/8/6/4/2
Pull-Up             10/8/6/4/2

2015-05-07 Power Snatch

Thursday, May 7, 2015

Meet upstairs at 1610 and warm up with a 500 meter row and PVC stretch

Downstairs for the remainder


Strength/OLY

5-5-5 Front squat at 70% of your one rep max


WOD

5 Rounds for time

5 High hang Snatch       95/75
10 Med Ball Situps
15 Squats
20 HR Push ups

2015-05-06 Burpee Dip Lunges

Meet upstairs and warm up with 2 laps around the atrium divided in quarters as follows:

Toe touches
Bear Crawl
Russian kicks
Baby Elephants

Move downstairs for the WOD

WOD

3 Rounds for time

20 Burpees
10 Ring Dips  (Scaled options available)
100 Feet OH Weighted Lunges  45/25

2015-05-05 Ascending Ladder

Tuesday, May 5, 2015

Warm up with a 500 meter row and two rounds of the following;

10 Squats, hold for a 5 count at the bottom
10 PVC Pass through
10 PVC Pass around
10 Good mornings

Move downstairs for the WOD



WOD

20 Minute AMRAP, Ascending Ladder
Start with 1 Rep of each and increase reps with each round

STOH  135/95
T2B
KBS

2015-05-04 Cleans and Body Weight Work

Monday, May 4, 2015

Warmup

Meet downstairs for the warmup

West end stairs
100 singles/50 DU
10 wall squats
10 PVC pass thru
10 Good mornings

Strength

10 minute EMOM
4 Cleans  135/95

WOD

4 Rounds

10 Pull Ups
20 HR Push Ups
30 Sit Ups
Run 400