CrossFit Workout - Tuesday 9/1/15

7 rounds for time of

5 hang power clean 135/95
5 handstand pushup

10 burpees if you put the bar on the ground before the end of your round of hang cleans, performed immediately.


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CrossFit Workout - Monday 8/31/15

Max Rep Monday

Goblet Squat - 2 minutes max reps
Jack knife situp - 3 minutes max reps

Goblet Squat - 2 minutes max reps
Hollow rock - 3 minutes max reps

Goblet Squat - 2 minutes max reps
Flutter kick - 3 minutes max reps

Goblet Squat - 2 minutes max reps
Burpee - 3 minutes max reps

Rx'd is 55lb-men/40lb-women, scale as needed.  You must reach full depth on every squat for the rep to count. There is no break in the clock, rest only long enough to record your reps on your own whiteboard.  Post total number of goblet squats and total reps of each 3 minute movement.  Use strict movement standards for all exercises, NO SHIT REPS.

Warmup: 2000 meters any way (run or row, any combination/split) mix in 30 squats, 30 pushups and 30 lunges (right and left).

Cool Down: Coach's Choice

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CrossFit Workout - Saturday 8/29/15

Results:

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CrossFit Workout - Friday 8/28/15

for time, power cleans and squat thrusts

Barbell, DBs or KBs, your choice.  Show up and see the #s

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CrossFit Workout - Thursday 8/27/15

1 1/4 Back Squat 5-5-5-5-5

Focus on speed on the way out of the bottom when fully recovering to the standing position.  Increase weight each round working up to 50-60% of your 1 rep max back squat in your 5th round.  Run 200 meters after each of 5 work sets.

Warmup:  3 rounds, 300 meter row, 10 1 1/4 goblet squat, 15 pushups, 20 jackknife sit-ups
increase weight each round of goblet squats.
Mobility: squat stretch, 30 seconds each round of warmup

AfterWOD:  Tabata wall ball shots for 4 minutes, record total reps

Here is additional information from Catalyst Athletics on 1 1/4 squats

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CrossFit Workout - Wednesday 8/25/15

Rowing, ring dips, ring pushups & ring rows.  Lots.


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CrossFit Workout - Tuesday 8/25/15

"Isabel"

Snatch - 30 reps for time  135/95

Warmup:  CrossFit Warmup 10 reps each x 3 rounds

Skill: Practice snatch drills for 10-15 minutes prior to WOD

Cool Down:  Posted on board

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CrossFit Workout - Monday 8/24/15

AMRAP in 15 minutes & finish your final round of

15 jumping pullups (no negative)
10 toes to bar
15 KB swings  55/36
10 goblet squats  55/36
5 burpee tuck jumps


Warmup:  3 rounds of
300 meter row
200 meter run
10 squat + lunge(R) + lunge(L)
5  inchworm into 2 piked pushups

finish with one set of each
1 minute plank hold, weight optional
1 minute bar or ring hang
1 minute squat stretch

Cool Down/AfterWOD:  Coach's Choice

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CrossFit Workout - Saturday 8/22/15

CrossFit Workout - Friday 8/21/15

6 rounds for time of

10 sumo deadlift 135/95
15 wall ball situp (full range)
20 KB swing 55/36

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CrossFit Workout - Thursday 8/20/15

5 rounds, not for time, of

3-2-1 reps of

overhead squat
lateral jump over bar and back

Men start their first round at 75lbs, women at 55lb.  Increase weight each round, as long as you are able to maintain full depth and proper form on each OH squat. If not, stay at same weight for the remainder of your rounds.  If you are unable to perform the reps perfectly at the starting weights, your workout switches to front squats for all five rounds. If you are unable to perform front squats perfectly at the starting weight, your workout switches to goblet squats for all five rounds, and the coach will determine your weights for each round.

Warmup: 3 rounds of

300 meter row
10 shoulder rollout - pvc
10 OH squat - pac
10 back extensions
5 barbell OH squat 15-35-45  M&W

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CrossFit Workout - Wednesday 8/19/15

Recovery Conditioning Workout

Bring your rope.

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CrossFit Workout - Tuesday 8/18/15

Sumo Deadlifts - heavy

Come in to see the reps/load and what it's paired with.

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CrossFit Workout - Saturday 8/15/15

Results

CrossFit Workout - Monday 8/17/15

5 rounds for time of

10 pullup

3 wall walk

15 DB thruster 30/20

Warmup: CF Cleveland AB routine, 15 reps each x 4 rounds 

AfterWOD: Coach's choice

CrossFit Workout - Friday 8/14/15

Strength and skill work today.

Shoulder Press 5-5-5-5-5

Find your max height box jump
Strict muscle-up transition drills on rings
False-grip pullups
Grip strength work, to miserable levels

Show up and see the details

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CrossFit Workout - Thursday8/13/15

1 1/4 Front Squat 5x5

Focus on speed on the way out of the bottom when fully recovering to the standing position.  Warmup and work up to a weight 40-50% of your 1 rep max and perform 5 sets of 5 reps at that weight.  Run 200 meters after each of 5 work sets.

Warmup:  3 rounds, 300 meter row, 10 squat+lunge+lunge, 15 pushups, 20 jackknife sit-ups
Mobility: Lat stretch and rolling to improve front rack position

AfterWOD:  Tabata KB swings for 4 minutes, record total reps

Here is additional information from Catalyst Athletics on 1 1/4 squats

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CrossFit Workout - Wednesday 8/12/15

For time

4 rounds of
125 meter row sprint
5 DB squat clean
10 DB renegade row pushup
15 DB floor press
ending with a 500 meter row.

You choose the load, go as heavy as you want.

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CrossFit Workout - Tuesday 8/11/15

10-->1 down ladder of

deadlift 225/165
handstand pushup

or

deadlift 225/165
burpee over bar and back

Scale deadlift weight to approx. 60% of your 1 rep max

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CrossFit Workout - Monday 8/10/15

"Squatting Helen +"

4 rounds for time of
21 goblet squat 55/36
400 meter run or 500 meter row
21 KB swing 55/36
12 pullup

** You can row all four rounds, run all four rounds, or mix and match, your choice.


Warmup:  4 rounds/10 reps each of
pvc shoulder rollout
pvc wide-grip press behind the neck
pvc overhead squat
shoulder tap pushup
4-count mountain climber
4-count flutter kick

Cool Down:  Coach's Choice

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CrossFit Workout - Saturday 8/8/15

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