WOD 3.29.13

Click the link for some running warm-up tips from the peeps at Tabata Times!

SKILL:

Squat Clinic
*take 10-15 minutes to work on air squat technique. Use any and all of the Squat therapy techniques that we have used in class.


CONDITIONING:

4x800m run-rest 1:1
*These are all out efforts. 20 burpee penalty if any run is +/-5 seconds from one another. Complete burpees after all 4 runs.

Post times to comments.

WOD 3.28.13

Photo courtesy of The Treadmill Factory Facebook page.

SKILL:

1a) GHD Sit-ups: 3x15
1b) Ring Dips: 3x10
1c) Hip Extensions: 3x20


CONDITIONING:

3 rounds:

3 Rope climbs
1 Driveway Waiter's walk, Right arm, 24/16kg
200m Run
1 Driveway Waiter's walk, Left arm, 24/16kg

Post time to comments.

WOD 3.27.13

SKILL:

1a) Double-unders: 3x30
1b) Weighted Pull-ups: 3x10


CONDITIONING:

5 minute AMRAP:

5 Muscle-ups (CTB Pull-ups)
7 Snatches @ 75%

-rest 2:00

5 minute AMRAP:

5 Strict HSPU
7 Clean & Jerks @ 75%

Post rounds/reps to comments.

WOD 3.26.13

Photo courtesy of muskegoncrossfit.com

CONDITIONING: Here are some more helpful tips you all know and love from Tabata Times!

Reebok CrossFit Games Open WOD 13.3

WORKOUT 13.3

MEN - includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20 lbs to 10' target)
90 Double-unders
30 Muscle-ups

WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (14 lbs to 9' target)
90 Double-unders
30 Muscle-ups

MASTERS MEN - includes Masters Men 55+
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20 lbs to 9' target)
90 Double-unders
30 Muscle-ups

MASTERS WOMEN - includes Masters Women 55+
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (10 lbs to 9' target)
90 Double-unders
30 Muscle-ups

Post total reps to comments.

WOD 3.25.13

The gym has a new toy!!!

SKILL:

1a) Muscle-ups: 3x8
1b) Pistols (alternating): 3x20


CONDITIONING:

Rowing "Helen"

3 rounds for time:

500m Row
21 KBS, 24/16kg, 16/12kg
12 Pull-ups

Post time to comments.

WOD 3.22.13

Let Rocky be your motivation! Down with Drago!!!

CONDITIONING:

10 rounds:

25' Seated (arms only) sled pull
75" Standard sled pull
-rest 45 seconds between rounds

Sled weight=185/155

*The sled course will have 3 lines (start, middle, and end) and they will be 25' apart. The sled begins at the Start line. The athlete will be seated  behind the Middle line. On 3-2-1-Go, the athlete will pull, with arms only, the sled to them. The sled must break the plane of the Middle line before the athlete can stand up to begin the Standard sled pull toward the End line. Once the athlete pulls the sled far enough to break the plane of the End line, he/she will hen turn the sled around and continue to with a Standard sled pull all the way back to the Start line. Once the sled breaks the plane of the Start line, the 45 second rest begins. Turn the sled around behind the Start line and sit back down behind the Middle line to begin round 2.

Post times for each round to comments.

WOD 3.21.13

Got front rack problems? Let K Star help you out!!!

STRENGTH:

Front Squat: 1 @ 70%, 1 @ 75%, 1 @ 85%, 1 @ 95%, 1 @ 100-101%-rest 1:00
Shoulder Press: 1 @ 70%, 1 @ 75%, 1 @ 85%, 1 @ 95%, 1 @ 100-101%-rest 1:30


CONDITIONING:

FGB Style

3 rounds:

1 minute ME Rope Climbs
1 minute ME Front Squat, 135/95, 95/65, 65/45 (must be taken from the floor, no racks)
1 minute ME KBS, 24/16kg, 16/12kg
1 minute ME Box Jumps, 24/20"
-rest 1:00 between rounds

Post loads and total reps to comments.

WOD 3.20.13

100 kg snatch x2 + duck walk from Spencer Arnold on Vimeo.

SKILL:

1a) Ring dips: 3x10
1b) GH Raise: 3x15
1c) Overhead Duck Walks (1rep=5 steps forward/5 steps backward): 3x3-medium/heavy

CONDITIONING:

5 minute AMRAP:

5 Pull-ups
10 Overhead Squats, 95/65, 65/45
200m run

-then (no rest)

1 minute ME HR Push-ups

-then (no rest)

5 minute AMRAP:

5 Pull-ups

10 Overhead Squats, 95/65, 65/45

200m run

Post total rounds/reps for the AMRAPs and total Push-ups to comments. 

WOD 3.19.13

STRENGTH:

Clean: 1 @ 70%, 1 @ 75%, 1 @ 85%, 3x1 @ 95%, 1 @ 100-101%-rest 1:00


CONDITIONING: Check this article out for some helpful tips on how to perform your best on 13.2!

Reebok CrossFit Games Open WOD 13.2

MEN - includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
115 pound Shoulder to overhead, 5 reps
115 pound Deadlift, 10 reps
15 Box jumps, 24" box

WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
75 pound Shoulder to overhead, 5 reps
75 pound Deadlift, 10 reps
15 Box jumps, 20" box

MASTERS MEN - includes Masters Men 55+
Complete as many rounds and reps as possible in 10 minutes of:
95 pound Shoulder to overhead, 5 reps
95 pound Deadlift, 10 reps
15 Box jumps, 20" box

MASTERS WOMEN - includes Masters Women 55+
Complete as many rounds and reps as possible in 10 minutes of:
55 pound Shoulder to overhead, 5 reps
55 pound Deadlift, 10 reps
15 Box jumps, 20" box

Post loads and total reps to comments.

WOD 3.18.13

Snatchtastic!!!

SKILL:

15 minutes of Snatch technique practice: singles and doubles only-Do NOT go heavier than 75%


CONDITIONING:

10 rounds:

10 Burpees
10 Toes to bar

Post time to comments.

WOD 3.15.13

CONDITIONING:

5 rounds for total working time:

200m run
5 Rope climbs
25 Sit-ups
-rest 1:30 between rounds

Post time to comments.

WOD 3.14.13

Deadlifts are your friend. Learn them, love them!!!

STRENGTH:

Back Squat: 3 @ 65%, 3 @ 70%, 3 @ 75%, 3 @ 85%, 3 @ 95% - rest 1:30


CONDITIONING:

For time:

400m run
100 KBS, 24/16kg
30 Deadlifts, 225/155, 155/115, 115/85
100 Squats
400m run

Post loads and time to comments.

WOD 3.13.13

Some old school Bear complexes!

SKILL:

1a) Overhead duck walks: 3x3 (1=5 steps forward/5 steps backward)
1b) Strict weighted Pull-ups: 3x5-heaviest possible
1c) Wall walk practice: 3x8 or 10 yard Handstand walk
-rest 1:00


CONDITIONING:

Compare to 6.13.12 or 2.21.13

For time:

15 minute cap:

7 Bear complexes, 115/80, 80/60, 60/40
50' Handstand walk
5 Bear complexes, 135/95, 95/65, 65/45
50' Handstand walk
3 Bear complexes, 155/115, 115/80, 80/60

*1 rep of the complex includes:
1 Power clean
1 Front squat
1 Push Press
1 Back squat
1 Behind the neck press

Post time to comments.

WOD 3.12.13

13.1 with one freaking leg!!! What's your excuse?

STRENGTH:

Clean: 2 @ 65%, 2 @ 70%, 2 @ 75%, 2x2 @ 85%, 2x2 @ 95% - rest 1:00


CONDITIONING:

Reebok CrossFit Games Open WOD 13.1

MEN - includes Masters Men up to 54 years old
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75 pound Snatch, 30 reps
30 Burpees
135 pound Snatch, 30 reps
20 Burpees
165 pound Snatch, 30 reps
10 burpees
210 pound Snatch, as many reps as possible

WOMEN - includes Masters Women up to 54 years old
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
45 pound Snatch, 30 reps
30 Burpees
75 pound Snatch, 30 reps
20 Burpees
100 pound Snatch, 30 reps
10 burpees
120 pound Snatch, as many reps as possible

MASTERS MEN - includes Masters Men 55+
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
45 pound Snatch, 30 reps
30 Burpees
75 pound Snatch, 30 reps
20 Burpees
100 pound Snatch, 30 reps
10 burpees
120 pound Snatch, as many reps as possible

MASTERS WOMEN - includes Masters Women 55+
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
35 pound Snatch, 30 reps
30 Burpees
55 pound Snatch, 30 reps
20 Burpees
75 pound Snatch, 30 reps
10 burpees
90 pound Snatch, as many reps as possible

Post loads for STRENGTH and total reps from 13.1 to comments.

WOD 3.11.13

Reebok CrossFit Games Open WOD 13.1 from Alex Dichter on Vimeo.

Reebok CrossFit Games Open WOD 13.1

SKILL:

1a) Ring dips: 3 x 10
1b) Plank holds: 3 x ME
1c) Double-unders: 3 x 25


CONDITIONING:

3 rounds:

10 Pull-ups
20 Push-ups
30 Sit-ups
50 Squats

-then (no rest)

60 Double-unders

Post time to comments.

WOD 3.8.13

5 rounds for total working time:

100m shuttle run (10m increments)
7 Power snatches, 135/95, 95/65, 65/45
7 Muscle-ups
-rest 1:30

Post time to comments.

WOD 3.7.13

Some front squat motivation courtesy of Klokov!

STRENGTH:

Front Squat: 5 @ 55%, 5 @ 65%, 5 @ 70%, 5 @ 75%,  5 @ 85%


CONDITIONING:
From CrossFit mainsite 130215

7 rounds:

7 Push Jerks, 155/105, 105/75, 75/55
7 CTB Pull-ups
7 Burpees

Post loads and time to comments.

WOD 3.6.13

If you think the strict pull-ups and strict weighted pull-ups are hard, check these guys out!

SKILL:

1a) GHD sit-ups: 3 x 15
1b) Strict Pull-ups: 3 x ME (if you have about 10 strict pull-ups, do ME weighted strict pull-ups)
1c) Superman holds: 3 x 1:00 DEMO
-rest 1:00


CONDITIONING:

5 rounds for totat working time:

5 Deadlifts, 185/135, 135/95, 95/65
10 KBS, 24/16kg, 16/12kg
15 Box jumps, 24/20"

Post strict/weight for pull-ups and time to comments.

WOD 3.5.13

Some handstand push-up help from some of CrossFit's top athletes

STRENGTH:

Clean: 3 @ 55%, 3 @ 65%, 3 @ 70%, 3 @ 75%, 3 @ 85%
Push Jerk: 5 @ 55%, 5 @ 65%, 5 @ 70%, 5 @ 75%, 5 @ 85%


CONDITIONING:

21-15-9:

Power clean, 135/95, 95/65, 65/45
HSPU

Post loads and time to comments.

WOD 3.4.13

Getting lots of ring dip practice!!!

SKILL:

1a) Double-unders: 3 x 1:30
1b) GH Raise: 3 x 15


CONDITIONING:

For time:

10-9-8-7-6-5-4-3-2-1 reps of:
Ring Dips

10-20-30-40-50-60-70-80-90-100 reps of:

Double-unders

*The format for this WOD is as follows. Perform 10 ring dips, then 10 double-unders, 9 ring dips, then 20 double-unders, etc... The 10 round will consist of 1 ring dip and 100 double-unders.

Post time to comments.

WOD 3.1.13

Christina and Jon gettin' rope climby!!!

21-15-9 reps for time:

Thrusters, 95/65, 65/45, 45/35
Burpee box jumps, 24/20"

Post time to comments.