Month: May 2014

Main – CrossFit

Metcon (AMRAP – Reps)

25:00 AMRAP
20 Box Jump/Step Downs (20″)
200m Run
40 V Ups
200m Run
60 Lunges
200m Run
80 Burpees
200m Run
One partner works, while the other holds a plate OH (25). No plate hold during the run, both athletes must return from run before next station can begin. Partners may partition work and plate hold as they choose.

Main – CrossFit

Warm-up

(No Measure)

10 Air Squats
10 Push Ups
100m Jog
20 Lunges
20 Cobras
200m Jog
10 Air Squats
10 Push Ups

Weightlifting

Standing Back Fly (3 x 8-10 (36/17/5))

Weighted Pull-ups (4 x 6-8 )

Rear Foot Elevated Split Squat (4 x 6-8 (1.5/1))

:90 Rest btw sets

Metcon

Spring 2014 Nutrition Challenge (Time)

4 Rounds for Time:
200m Run
5 Pull Ups
10 Push Ups
15 Air Squats

Mobility

QL/Psoas Lax Ball Smash

Main – CrossFit

Warm-up

Warm Up 1 (No Measure)

200m Jog
+
6 Min @ 65%
5 Air Squats
5 Fire Hydrants (per side)
5 Scap Push Ups
5 Aqua Mans (per side)
5 Bird Dogs

Gymnastics

Double-Unders (7 Mins of Practice)

150 reps for time if you have DU
7 Min Cap

Ring Push Ups (2 6-8)

Weightlifting

Single Arm KBS (4 x 6-8 per arm (1/.5))

Metcon

Metcon (AMRAP – Reps)

:90 work/:30 rest
Row (Cals)
Double Unders
KBS (1.5/1)

3 Rounds

Mobility

Ankle Smash w/ Lax Ball

Foam Roll Arms/Lats

Main – CrossFit

Warm-up

Glute Activation (No Measure)

Dynamic
+
5 Minutes of:

5 Bridge Drills
5 Supine Leg Raises (per leg)
5 Cook Drills (per leg)
5 Prone Leg Raises (per leg)
10 PVC Pass Throughs

Weightlifting

Shoulder Press (10 Min Build to HS)

Gymnastics

Sorensen Holds (3 x :30-:45 Holds)

Rest :90-2:00 btw sets

Metcon

Metcon (AMRAP – Rounds and Reps)

8:00 AMRAP

8 Hand Release Push Ups
8 KBS (1.5/1)

RX+
8 Handstand Pushups
8 Box Jump Overs (24/20)

Mobility

Anterior/Posterior Delt Lax Ball Smashes

Main – CrossFit

Warm-up

Warm Up 1 (No Measure)

200m Jog
+
6 Min @ 65%
5 Air Squats
5 Fire Hydrants (per side)
5 Scap Push Ups
5 Aqua Mans (per side)
5 Bird Dogs

Gymnastics

Hollow Body (Tabata)

Gymnastics

Wall Balls (Tabata )

Strength Axle (10 meters x 4-6)

Metcon

Metcon (AMRAP – Reps)

:20 work
3 DL (155/115)
2 Mountain Climbers
Max Slam Balls (30/20)
1:40 Rest
x 10

RX+
DL = 185/145
MC = Bar Facing Burpees

Mobility

QL/Psoas Smash w/ Lax Ball
+
Quad Foam Roll

Main – CrossFit

Metcon

Murph (Time)

For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.

Main – CrossFit

Metcon

Metcon (AMRAP – Reps)

Team WOD

5:00 Work
400 Meter Row (Damper @ 9)
AMRAP:
Front Rack Lunges(45/35)

Rest 1:00

5:00 Work
20 Burpees
AMRAP:
Slam Balls (30/20)

Rest 1:00

5:00 Work
20 Step Up/Step Downs
AMRAP:
Wall Balls (20/14)

Rest 1:00

Repeat

Main – CrossFit

Warm-up

(No Measure)

200m Jog
+
w/ PVC
10 Pass Throughs
10 Dead Lifts
10 OHS
x 2
+
10 Super Mans
10 Fire Hydrants
10 Scap Push Ups
10 Aqua Mans

Weightlifting

Deadlift (10 Min EMOM @ 50% of 1 RM)

Gymnastics

Dips (4 x 10 )

Rest = Work Time

Metcon

Metcon (No Measure)

100m Run
10 Pull Ups
Rest 1:00
200m Run
20 T2B
Rest 2:00
400m Run
40 Air Squats
Rest 4:00
200m Run
20 T2B
Rest 2:00
100m Run
10 Pull Ups

Main – CrossFit

Warm-up

(No Measure)

10 Min @ 65%
10 Air Squats
10 Slam Balls (30/20)
10 Push Ups
10 Lunges

Gymnastics

Pull-ups (8 Min Progression Practice)

5 x 5
Weighted Ring Pulls
Scap Pulls
Negatives

Weightlifting

Paused Front Squat (5 x 5-7 @ 1.3.1.0)

Nothing over 50% of BS

Metcon

Metcon (AMRAP – Rounds and Reps)

5 Rounds @ 75%
2:00 Work/ 1:00 Rest
3 Dead Lifts (150/105)
7 Step Up/Step Downs (24/20)

Mobility

Sink Mobilization (Banded)

Lateral Opener (Banded)

Main – CrossFit

Warm-up

(No Measure)

3:00 Row @ 60%
2:00 Row @ 80%
1:00 Row @ 98%

Gymnastics

L-Sit Pull-ups (10 Min EMOM 1-3)

5 V Ups if no Pull Ups

Weightlifting

Rear Foot Elevated Split Squat (5 x 5-8 per leg)

:90 Rest Btw Sets

Metcon

Metcon (3 Rounds for reps)

Tabata Mash:
KBS (1.5/1)
Hollow Body
Goblet Squats (1.5/1)

Mobility

Banded Pigeon

Lax Ball QL/Psoas Smash