Tuesday, April 1, 2015
Meet upstairs and warm up with a 500 meter row, 20 push ups, 10 pull ups and 20 squats. Move downstairs for the workout.
Strength Work
Thrusters
3-3-3-3-3 135/95
WOD
Run 400
(4 Rounds of)
15 Goblet Squats
15 T2B
20 HR Push ups
Run 400
Tuesday, March 31, 2015
2015-03-31 Shoulders
Tuesday, March 31, 2015
Meet downstairs and warm up with 200 singles or 100 doubles, followed by group stretch and warm up.
Strict Press
3-3-3-3-3 at 75% of your one rep max
WOD
3 Rounds
Run 400
10 Push Press 75/115
20 KBS
40 Sit Ups
Meet downstairs and warm up with 200 singles or 100 doubles, followed by group stretch and warm up.
Strict Press
3-3-3-3-3 at 75% of your one rep max
WOD
3 Rounds
Run 400
10 Push Press 75/115
20 KBS
40 Sit Ups
Wednesday, March 25, 2015
2015-03-26
Thursday, March 26, 2015
Meet downstairs and warm up with 200 singles or 100 double unders. Follow with 50 feet each of- toe touches, bear crawl, Russian kicks and lunges.
WOD
(4 Rounds)
5 Hanging Power Cleans 135/95
10 T2B
15 HR Push Ups
50 foot weighted lunge 35/26 (KB in the front rack position)
Meet downstairs and warm up with 200 singles or 100 double unders. Follow with 50 feet each of- toe touches, bear crawl, Russian kicks and lunges.
WOD
(4 Rounds)
5 Hanging Power Cleans 135/95
10 T2B
15 HR Push Ups
50 foot weighted lunge 35/26 (KB in the front rack position)
2015-03-25 Benchmarks
Wednesday, March 25, 2015
Warm up with a 400 and PVC stretches
Two Benchmark workouts for today that are short and sweet.
1) Crossfit Total
Using a 5-3-2-2-1-1 lifting pattern, add weight each time to find your One Rep Max in each of the following lifts:
Strict Press
Back Squat
Deadlift
(In that order)
Combine the weight of all lifts for your total score.
2) Crossfit Baseline Workout
One round for time;
500 Meter Row
40 Squats
30 sit-ups
20 Push ups
10 Pull ups
Record your numbers on these lifts as a reference for future progress in your power and strength.
Warm up with a 400 and PVC stretches
Two Benchmark workouts for today that are short and sweet.
1) Crossfit Total
Using a 5-3-2-2-1-1 lifting pattern, add weight each time to find your One Rep Max in each of the following lifts:
Strict Press
Back Squat
Deadlift
(In that order)
Combine the weight of all lifts for your total score.
2) Crossfit Baseline Workout
One round for time;
500 Meter Row
40 Squats
30 sit-ups
20 Push ups
10 Pull ups
Record your numbers on these lifts as a reference for future progress in your power and strength.
Tuesday, March 24, 2015
2013-03-24 Rest Day
Due to a very low projected turn-out, take a rest day. I'll post a WOD tomorrow. KL
Monday, March 23, 2015
2015-03-23 "CRAIN" Hero WOD
Monday, March 23, 2015
Warm up with a 500 meter row, move downstairs and complete two rounds of the following with PVC:
Pass through
OHS
Pass Around
Good Morning
Pass Around
WOD CRAIN
2 rounds for time of:
34 push-ups
50-yard sprint
34 deadlifts, 135 lb.
50-yard sprint
34 box jumps, 24-inch box
50-yard sprint
34 clean and jerks, 95 lb.
50-yard sprint
34 burpees
50-yard sprint
34 wall-ball shots, 20-lb. ball
50-yard sprint
34 pull-ups
50-yard sprint
Officer Michael "Freight" Crain, of Beaumont, California, died Feb. 7, 2013, when he was fatally injured by gunfire in an apparent ambush while on patrol. A former U.S. Marine Corps sergeant, the 34-year-old had been with the Riverside Police Department for 11 years, assigned to field operations and the SWAT Team. He is survived by his wife, Regina; son, Ian; and daughter, Kaitlyn
Warm up with a 500 meter row, move downstairs and complete two rounds of the following with PVC:
Pass through
OHS
Pass Around
Good Morning
Pass Around
WOD CRAIN
2 rounds for time of:
34 push-ups
50-yard sprint
34 deadlifts, 135 lb.
50-yard sprint
34 box jumps, 24-inch box
50-yard sprint
34 clean and jerks, 95 lb.
50-yard sprint
34 burpees
50-yard sprint
34 wall-ball shots, 20-lb. ball
50-yard sprint
34 pull-ups
50-yard sprint
Officer Michael "Freight" Crain, of Beaumont, California, died Feb. 7, 2013, when he was fatally injured by gunfire in an apparent ambush while on patrol. A former U.S. Marine Corps sergeant, the 34-year-old had been with the Riverside Police Department for 11 years, assigned to field operations and the SWAT Team. He is survived by his wife, Regina; son, Ian; and daughter, Kaitlyn
Wednesday, March 18, 2015
2015-03-18 Front squats, pull-ups, burpees
Meet downstairs at 1610
Warmup:
PVC stretch
Run 400 meters
WOD:
21-15-9
Front squats (115/75)
Pull-ups
Burpees
Warmup:
PVC stretch
Run 400 meters
WOD:
21-15-9
Front squats (115/75)
Pull-ups
Burpees
Tuesday, March 17, 2015
2015-03-17 15 Minute AMRAP
Meet downstairs at 1610
Warmup:
PVC stretch
10 superman
10 slow squats
20 med ball situps with a partner
WOD:
15 Minute AMRAP
8 Push press
10 Wall ball shots
12 Box jumps
Warmup:
PVC stretch
10 superman
10 slow squats
20 med ball situps with a partner
WOD:
15 Minute AMRAP
8 Push press
10 Wall ball shots
12 Box jumps
Monday, March 16, 2015
2015-03-16 Barbara modified
Meet downstairs at 1610
Warm up:
PVC stretch
200 single unders
Strength:
5,5,5,3,3 Deadlift
WOD:
"Barbara" modified:
3 Rounds for time
20 pull-ups
30 push-ups
40 sit-ups
50 squats
Warm up:
PVC stretch
200 single unders
Strength:
5,5,5,3,3 Deadlift
WOD:
"Barbara" modified:
3 Rounds for time
20 pull-ups
30 push-ups
40 sit-ups
50 squats
Friday, March 13, 2015
Thursday, March 12, 2015
2015-03-12 Danny Hero WOD
Good day... I want to share a really cool web page I tripped over recently. CrossfitCVI.com has a page with photos, exercises and the stories behind all of the Heroes who have named WOD's. It's really interesting. They also have "The Girls" and WOD's for travelling listed in a nice format.
Here's the workout for Thursday, March 12, 2015
Warm-up: Run 400, followed by dynamic stretching and PVC stretch
Strength work:
Split Jerk 3-3-3-2-1 Working toward a 1 rep max with proper form
WOD Complete as many rounds as possible in 20 minutes!
30 Box Jumps
20 Push Press (#115)
30 Pull ups
Full set of stairs (OK, I added this part)
Enjoy the weekend....................KL
Here's the workout for Thursday, March 12, 2015
Warm-up: Run 400, followed by dynamic stretching and PVC stretch
Strength work:
Split Jerk 3-3-3-2-1 Working toward a 1 rep max with proper form
WOD Complete as many rounds as possible in 20 minutes!
30 Box Jumps
20 Push Press (#115)
30 Pull ups
Full set of stairs (OK, I added this part)
Enjoy the weekend....................KL
Wednesday, March 11, 2015
2015-03-11 Curtis P Partner WOD
Wednesday, March 11, 2015
Meet Upstairs and warm up with;
500 meter row
40' Long Jump
40' Bear Crawl
40' Crab Walk
40' Baby Elephant
move downstairs for the WOD
Partner WOD
5 Curtis P's 95/65
While one partner is doing Curtis , other partner runs 200m
(Switch and repeat)
5 Curtis P's
Partner- 20 T2B
(Switch and repeat)
5 Curtis P's
Partner -30 KBS
(Switch and repeat)
5 Curtis P's
Partner -20 KB Snatches
(Switch and repeat)
5 Curtis P's
Partner-Hold plank position for all Curtis P's
Tuesday, March 10, 2015
2015-03-10
Tuesday, March 10, 2015
Meet downstairs and warm up with the following.
100 DU or 200 Singles
2 Rounds of:
10 Wall Squats
10 Push ups
WOD
15 minute AMRAP
10 Power Cleans 135/95
20 Hand Release Push Ups
10 Wall Balls
20 Sit ups
Meet downstairs and warm up with the following.
100 DU or 200 Singles
2 Rounds of:
10 Wall Squats
10 Push ups
WOD
15 minute AMRAP
10 Power Cleans 135/95
20 Hand Release Push Ups
10 Wall Balls
20 Sit ups
2015-03-09 Bowen Hero WOD
Monday March 9, 2015
Here's a main site WOD we did yesterday if anyone is looking for ideas. It's a good one!
WOD
3 Rounds of the following
7 Deadlift (Scaled to 185)
10 Burpee pull-ups
10 Single arm KB Thrusters 53/35 (5 each side)
20 Box jumps
Here's a main site WOD we did yesterday if anyone is looking for ideas. It's a good one!
WOD
3 Rounds of the following
7 Deadlift (Scaled to 185)
10 Burpee pull-ups
10 Single arm KB Thrusters 53/35 (5 each side)
20 Box jumps
Thursday, March 5, 2015
2015-03-05
Thursday, March 5, 2015
Meet upstairs and warm up iwth a 500 meter row. Go downstairs and complete the warm up with 20 PVC Good Mornings, OHS and Pass Through.
OLY
Squat Snatch 3-3-3-3-3
Concentrate on form Work with 64% of your one rep max
Partner up and critique form issues for each other.
WOD
12 Minute AMRAP
10 Deadlift 135/95
Run 200
15 Good Mornings 45/25
Run 200
20 KBS 53/35
Run 200
Wednesday, March 4, 2015
Tuesday, March 3, 2015
2015-03-03 Squat Cleans and Presses
Tuesday, March 3, 2015
It's a great day to work out outside!! Meet downstairs for the warm-up and WOD. Please shuttle some 53 pound KB downstairs.
Warm Up with a 400 run, 15 med ball cleans, 15 Push ups and some stretching
OLY
Squat Cleans 5-5-3-3-3-1
Work on form, add weaight and work toward a 1-rep max for your squat clean.
WOD
12 minute AMRAP
Run 200
10 Goblet Squat 53\35
10 Push Press 95/65
10 Pull ups
It's a great day to work out outside!! Meet downstairs for the warm-up and WOD. Please shuttle some 53 pound KB downstairs.
Warm Up with a 400 run, 15 med ball cleans, 15 Push ups and some stretching
OLY
Squat Cleans 5-5-3-3-3-1
Work on form, add weaight and work toward a 1-rep max for your squat clean.
WOD
12 minute AMRAP
Run 200
10 Goblet Squat 53\35
10 Push Press 95/65
10 Pull ups
Monday, March 2, 2015
2015-03-02 CF Open 15.1 Variant
Monday, March 2, 2015
Meet downstairs and warm up with a 400 run, 15 squats, PVC pass through and pass-around.
WOD (Inspired by CF open 15.1)
4 times
15 Toes to Bar
10 Deadlifts 135/95
5 KB Snatch (5 on each side) 53/35
25 DU/50 SU Jump rope
Meet downstairs and warm up with a 400 run, 15 squats, PVC pass through and pass-around.
WOD (Inspired by CF open 15.1)
4 times
15 Toes to Bar
10 Deadlifts 135/95
5 KB Snatch (5 on each side) 53/35
25 DU/50 SU Jump rope
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