Month: August 2014

Main – CrossFit

Warm-up

(No Measure)

100m Walk
100m Jog
200m Walk
200m Jog
400m Walk
400m Jog

Weightlifting

Power Clean (3 x 5 @ 50%)

Metcon

Metcon (No Measure)

Partner WOD:
12:00 AMRAP
10 Pull Ups
10 KBS (1.5/1)
100m Run

***One person working at a time***

Mobility

:60 QL/Psoas Lax Ball Smash
Rest :30
x 2

Main – CrossFit

Warm-up

Super Hero Warm Up (No Measure)

400m Jog
+
4 Mins @ Medium Pace:
10 Super Mans
10 Spider Mans
10 Aqua Mans (per side)

Weightlifting

Plank Holds (:60 Plank Hold (after each set of DL’s))

Deadlift (2 x 10 @ 30%)

Use Hook Grip for all Reps

Deadlift (3 x 5 @ 50%)

Use Hook Grip for all Reps

Metcon

Metcon (No Measure)

2 Rounds
Not for Time:
400m Run
15 Dive Bomber Push Ups
30 Air Squats w/ :03 Pause
Rest :60

Mobility

:60 Shoulder/Pec Smash w. Lax Ball

Main – CrossFit

De-Load Week

Warm-up

(No Measure)

50m Jog
50m Skip
50m Lunges
50m Duck Walk

Weightlifting

(No Measure)

Barbell Safety
4:00
Squatting Safety
Pressing Movement Safety

Back Squat (3 x 5 @ 50%)

Gymnastics

Plank Holds (Tabata)

Metcon

Metcon (No Measure)

Partner WOD:
20:00 @ 80%
One athlete working at a time:
:30 Wall Balls (20/14)
:30 Step Up/Step Downs (24/20)
:60 rest as Partner does WB & BJ

*****10 Burpee Penalty for not smiling during the workout*****

*****10 Burpee Penalty for not high fiving your partner to change spots*****

Mobility

:30 Couch (per leg)
:30 Rest
:60 Couch (per leg)

Main – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

“Back to School WOD”
Partner
30:00 AMRAP

200m Run w/ Slam Ball

Then:

AMRAP

Grade 1(0) Burpees
Grade 2(0) Box Jumps (24/20)
Grade 3(0) Push Ups
Grade 4(0) Slam Balls (30/20)
Grade 5(0) Burpees
Grade 6 (0) Box Jumps
Grade 7 (0) Push Ups
Grade 8 (0) Slam Balls
Grade 9 (0) Burpees
Grade 10 (0) Box Jumps
Grade 11 (0) Push Ups
Grade 12 (0) Slam Balls

(Summer Break: Stop every 5 minutes to run 200m w partner then continue with AMRAP)
One person working at a time

Let’s see who can matriculate the fattest!!!!!

Main – CrossFit

Warm-up

(No Measure)

200m Jog
+
10 Fire Hydrants
10 Aqua Mans
10 Scorpions (per side)
10 Spider Man

Gymnastics

Pull-ups (Max Effort)

All Levels

Max Effort Strict Pull Ups or Ring Pulls

Weightlifting

Squat Clean (Build to HS or 1 RM)

Metcon

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
SDHP = KBS (2/1.5)
***No exceptions***

Mobility

Acc. 2:00 Corpse Stretch

Main – CrossFit

Warm-up

Warm Up 3 (No Measure)

200m Jog
200m Skip
200m Backwards
+
10 Dive Bombers
10 Spider Mans (per leg)
10 Shoulder Reach Throughs

Weightlifting

Close Grip Bench (Build to a 5RM)

Weighted Box Jump (3 x 4-6 (1/.5))

Metcon

Metcon (3 Rounds for reps)

Tabata
V Ups
Push Ups
Air Squats

RX+
T2B
Dynamic Push Ups
Goblet Squats (1.5/1)

Mobility

:90 Couch Stretch per Leg

Main – CrossFit

Warm-up

Warm-up (No Measure)

200m Jog
200m Backwards
+
10 Bow & Bends
10 Single Leg DL’s
10 Shoulder Reach Throughs
x 2

Gymnastics

Ring Push Ups (3 x 8-10 Reps)

***Scale to 3-4 negatives if unable to extend full ROM**

Weightlifting

Deadlift (Build to HS or 1RM)

Metcon

Metcon (Time)

Partner
100m Run
200m Run
400m Run
800m Run
400m Row
200m Row
100m Row
Partner A completes 100m run, then Partner B completes 100m run….

Mobility

Hamstring Smash w Lax Ball/KB Press

Main – CrossFit

Warm-up

Warm Up (No Measure)

400m Jog
+
5 Min @ Medium Pace
5 Rocking Sumo Squat Stretch
5 Spider Mans
5 Super Mans
5 Primal Pass Throughs

Weightlifting

Push Press (Build to a Max)

Metcon

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

Cool Down

IT Band Roll Out

Main – CrossFit

Warm-up

(No Measure)

200m Jog
+
4:00 @ Moderate Pace
5 Aqua Mans (per side)
5 Scap Push Ups
5 Lunges (per leg)
:20 Russian Baby Maker Hold

Weightlifting

Back Squat (Build to HS or 1RM)

Gymnastics

Handstand Walk (5 Min Handstand Practice/Play)

Metcon

Metcon (Time)

For Time:
30 Slam Balls (30/20)
1 Wall Walks
20 Slam Balls (30/20)
3 Wall Walks
10 Slam Balls (30/20)
5 Wall Walk

RX+
1 Wall Walk = 2 HSPU
3 Wall Walks = 6 HSPU
5 Wall Walks = 10 HSPU

Mobility

:60 Frog Stretch
x 2

Main – CrossFit

Metcon (Time)

Partner “Ocean” Games WOD
400m Run
75 Single Arm KB Thrusters (1.5/1)
75 Burpees
800m Run
75 Single Arm KB Thrusters (1.5/1)
75 Burpees
400m Run

All team members run. Cannot begin next station till previous station is complete. One person working….one person planking.