Hello Again

PART I

Bench press 5 x 5 (track this number)


PART II
12 Min AMRAP;
50 Burpee box jumps @24"
50 Wall Balls
50 Double Unders
10 Muscle ups


PART III
75 Strict dips in as few sets as possible (on static dip station)

Sat 29th Sep

sWOD
4 x 400m
rest 3 min inbetween each 400


WOD

FIGHT GONE BAD

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Saturday Sep 28th

sWOD
Clean Complex
1 power clean + 1 hang power clean + 1 jerk



WOD
5 rounds for time;
5- clean and jerk 135/95
7- squats
9- lateral jumps

Monday Sept. 23rd

sWOD

Strict Press
5-5-3-3-1

Strict Pull-ups
5-5-5-5-5

Note: After each set of strict press, complete 1 set of AT LEAST 5 pull-ups


WOD
4 rounds for time of;
10- jump lunges (total)
20- mountain climber (20 total/ each leg is 1)
10- shoulder to over head


Extra Credit
2 rounds of;
1 min max rep burpess
2 min rest

Sunday Funday...22 Sept

sWOD
Snatch grip deadlift
Novice
5-5-5-5-5

Advanced + Competitor
Starting with at least your 1 rep max snatch weight
3-3-3-3-3-3



NOTE:  Try to add weight each set.



WOD

Novice + Advanced:
12 Min AMRAP
3- power snatch @ 95/65#  (novice scale as needed)
6- box jumps
9- toes-to-bar/ knees to elbows/ sit-ups

Competitor:
"Isabel"
30- full squat snatchs @ 135#
 

21 Sept Front Squats

sWOD
Front Squat

Novice
5-5-3-3-3

Advanced
10-10-8-8-5



WOD
For time:
30 double unders
21 thrusters  @ 95/65#
400m run
30 double unders
15 thrusters
400m run
30 double unders
9 thrusters
400m run

20 Sept

WOD 1

12 EMOTM ( Every Minute on The Minute)

5 KB Swing

7 push-ups

9 jump squats

WOD 2

     
         RX                                                                                               SCALE
12 Min AMRAP of                                                                     12 Min AMRAP of
250m row                                                                                    250m row
5 pull-ups                                                                                    5 toes to bar/ knees to elbows
10 clean and jerk @ 115/75#                                                      10 dead lifts @115/75#
5 pull-ups                                                                                    5 toes to bar/ knees to elbows

IF TIME ALLOWS

WOD 3 (majority vote decides)

 

CHOICE # 1

Death by goblet squats & push-ups (add 2 each minute)

Min 1 = 2 goblet squats + 2 push ups

Min 2 = 4 goblet squats + 4 push ups

Min 3 = 6 goblet squats + 6 push ups

Min 4 = 8 goblet squats + 8 push ups

etc.

 

 

 

CHOICE # 2

2 rounds for time of

25 burpees

400m run

Snatch

Strength
Novice: 6 x 3 power snatch

Advanced: 5 x 2

Competitor: 1 rep max squat snatch


WOD - "GI Jane"
100x burpee pull ups

Sunday Funday

sWOD
Novice: 3x5 overhead squat

Advanced: Find 10RM overhead squat



WOD
EMOTM for 15 minutes
1 round of "Cindy"
5x pull ups    (competitors do chest to bar)
10x push ups
15x air squats
than at start of next minute
400m for time

NOTE:  The first minute you do NOT make the reps in the alloted time, rest 1 minute than coomplete your 400m run for time. 

Cleaning

sWOD
Novice: 5x3 clean
Advanced: Find 3RM
(full squat cleans, do not need to be "touch & go")



WOD
For time:
50x sit ups
10x thrusters (95/65)
50x double unders
10x thrusters
50x ball slams (30/15)
10x thrusters
50 cal row

Friday the 13th... you better run

sWOD
Back squat
Novice-
6 sets x 3 reps

Advanced-
4 sets x 10 reps

Competitors
Find 20 rep max



WOD
"HELEN"
3 rounds for time:
400m run
21x kbs 55/35
12x pull ups

Sept 12th

sWOD
Novice: 3x3 push press
Advanced: 5-3-2 push press



WOD
"death by" row for calories for max of 11 minutes
minute 1 row 10 calories
minute 2 row 11 calories
12 calories, 13, 14...

Each minute you must complete amount of calories for the rounds
Once you don't complete a round, or you get all the way through 11 minutes, take your total calories and subtract from 165, then finish with that number of push ups

Dead day

Warm-up
400m run
20 squats
10 burpees

than

Good Mornings
3 sets x 10 reps (bar only)

sWOD
Deadlift

Novice
5 x 5

Advanced
10-8-6-4-4-4




WOD
12 Min AMRAP
10- KB swings
10- sit-ups
10- Goblet squats


NOTE: Your hamstrings will be pretty destroyed so make sure you stretch your hamstrings. 

GOAT DAY

Today is a technique dominant day.  We are going to cover a few things, but nothing crazy since yesterday was a little rough.

Skill 1: HSPU
Beginners
3 sets of max handstand hold (against the wall)
-rest as needed in between sets

then you will complete

3 sets of 5 wall walks

Advanced
2 sets of max HSPU with no kip no more than 2 abmat's allowed
+
1 sets of max HSPU (kip allowed)

then

3 sets of 5 wall walks


Skill 2: Pull-ups
Beginners
4 sets of max strict pull-ups with whatever band you are currently using
+
1 sets of max strict pull-ups with the next lightest band.

Advanced
3 sets of max Strict pull-ups
+
2 sets of max Kipping pull-ups
+
2 sets of max butterfly pull-ups (for anyone planning on competing)


Skill 3: Double unders
Beginners
10-12 Min working on double unders


Advanced
150-200 Double unders depending on skill level. Choose your goal before you start.
Each time the rope stops there is a 7 burpee penalty. 

We're going for unbroken here obviously, so the penalty should be incentive to not mess up.

Time For A Bench Mark

7 Sep

Warm-up
Coaches choice


WOD
You are to complete ONE of the following benchmark WODs, your choice.  These are all longer ones that is why there is no strength today.  SCALE AS NEEDED.  Do not overreach your limits. 

Choice # 1
"Barbara"
5 rounds EACH for time;
20 - pull-ups
30 - push-ups
40 - sit-ups
50 - squats
3 min rest  <--- REQUIRED


Choice # 2
"Chelsea"
Every Minute On the Minute for 30 Min'
5 - pull-ups
10 - push-ups
15 - squats


Choice # 3
 "Eva"
5 rounds for time of;
800m run
30 KB swings @ 70-72# (2pood)
30 pull-ups


Choice # 4
"Kelly"
5 rounds for time of;
400m run
30 box jumps @ 24"
30 wall balls @ 20#


Choice # 5 HERO
"Badger"
3 rounds for time of;
30 - squat cleans @ 95#
30 - pull-ups
800m run


Choice # 6 HERO
"Jerry"
For time;
1 Mile run
2k Row
1 Mile run

 

Back Squat...oh hello legs...

Warm-up
Coaches choice

sWOD
ALL
5 x 5 back squat
add 5 pounds from last 5x5

NOTE: AFTER you warm-up to the weight you need to do, keep the same weight for each set.  Also you may want to start keeping track of weights & WODS.  Post result in the comment section, in an APP, or just in a note book.


WOD
4 rounds for time;
10 jump squats
15 KB swings
20 lunges (total)
25 push-ups
Rest 1 MIN

Oly Technique

Warm-up

Learn a little more with The Burgener Warm-up

+
25 pvc snatch balance
+
25 pvc over head squat



sWOD

Snatch complex

Perform 7 sets of the following complex, while trying to move up in weight.
1 power snatch + 1 hang power snatch + 1 snatch balance

NOTE: Do not set bar down until the snatch balance is complete.  You can re-grip in the hang position.


WOD
6 rounds of
5 Power snatch @ 95/65#
10 Burpees
30 double unders

Happy Hump Day

Warm-up
20 lunges (total)
5 strict pull-ups
20 squats
5 strict pull-ups
20 push ups

Shoulder mobility

sWOD
Press + Push Press

ALL
5 sets of ---3 strict press + 3 push press


WOD
Alternating back and fourth
For time;
10-9-8-7-6-5-4-3-2-1
Shoulder to over head @ 115/75#     (competitors = 135/95)
&
1-2-3-4-5-6-7-8-9-10
Burpees

NOTE: Scale weight accordingly, don't let your ego kick your ass.

Front Squat

Warm-up
Learn yourself with this video Front Rack Mobility
Courtesy of Mobility Wod

PVC mobility
25 of each
pass throughs
back squats
body rotations left
snatch balance
body rotations right
over head squat
pass throughs

thEn
20 burpees for time

sWOD
Novice
5 sets x 3 reps

Advance
5 sets x 5 reps

Competitors/ Fire Breathers
4 x 6 @ body weight



WOD
3 rounds
500m row or 400m run  (do what you dont want to do---be honest)
15 Push-ups
30 air squats
15 pull ups

To the tire pad we go...

Warm-up
Bear crawls
sprints
and more!!!
That more being coaches choice....


sWOD
5 sets of ME (max effort) pull ups

5 sets of ME dips

NOTE: Rest as needed, and alternate in between pull-ups and dips.


WOD

For Teams of 2;
(only one person working at a time)
15 MIN AMRAP
15- Burpee box jumps
15- Squats
15- Push-ups
5- Tire Flips  (teammates can flip tire together)


1 Person Team;
15 MIN AMRAP
10- Burpee box jumps
10- squats
10- push-ups
5- tire flips

Endurance Day...o yeah

Warm-up
500m row
20 lunges
30 sit-ups
40 squats



sWOD
25 minutes to complete
4 x 400m run
after each 400 rest as needed


WOD
For time;
150 push-ups
Everytime you pause (even at the top) complete  500M ROW

This will be a rough & heavy day

Warm-up
mobilize you legs A LOT...
get those hips loose...


sWOD
Back squat
Novice---
5 x 5


Advanced---
Find a 5 rep max



WOD
EMOTM 16 Minutes
Alternating between minutes
Min a = 3 Power cleans @185/105
Min b = 20 air squats


EC
400m run
rest 3 minutes
400m run

If your 2nd run is more than 10 seconds off of your first, your penalty is 29 burpees.

You have to pay attention to this one...

30-August-2013


Warm-up
Instructors choice


WOD 1
12 min AMRAP
10 wall balls
10 pushups
10 jumping lunges




REST




WOD 2
You will have your choice of

2 Min AMRAP
thrusters @ 95/65#
then ( no rest in between)
8 Min AMRAP
10 KB swings
20 Burpees
30 2 count flutter kicks


OR


2 Min AMRAP
burpees
than (no rest in between)
8 Min AMRAP
10 KB Swings
20 Thrusters
30 2 count mountain climbers



EC
Plank Off
As a class everyone will hold the plank postion (LOW PLANK)
the 1st to drop out will have a 100 sit-up penalty
2nd to drop out 100 sit-ups
3rd to drop out 90
4th to drop out 90
5th to drop out 80
6th to drop out 80
7th to drop out 70
etc..
The last one standing will have no penalty

P. Snatch

29- August- 2013


Warm-up
with a pvc pipe
20 pvc pass thru's
20 body rotations (right)
20 body rotations (left)
20 pvc pass thru's
20 over head squat
20 power snatch
20 squat snatch
20 snatch balance


sWOD
Power snatch

Novice---
10 sets X 1 rep
NOTE: We are working on technique here not strength. I want to have minimal dip on the catch.


Advanced---
3-3-3-3-3-3
NOTE: Each set try and move up in weight.



WOD
8 min AMRAP of;
5 power snatch 95/65#
10 jump squats
5 burpees

NOTE:  Scale weight as needed.




EC
5 rounds of
5 burpees
rest 30 secs

A squat a day...

28 August 2013


Warm-up
Instructors choice

sWOD
Back Squat
5 x 5

NOTE:  Warm up to a weight that you can knock out for all five sets.  All sets will be at the same weight.

WOD
5 rounds of;

5 burpees
10 2 count mountain climbers
15 squats
rest 90 secs


EC (extra credit)

30 strict pull-ups
However everytime you come off the bar there is a 20 dead-bug penalty.

I'm Back

Sorry for the absence.  New Programming and AFFILIATION are on the way. 

Triple-Double

WOD 1

4 Min AMRAP
7 push press @135/95#
6 box jumps

Rest 2 Min
than
4 Min AMRAP
7 kb swings @ 70/55#
5 toes to bar

Rest 2 Min
than
4 Min AMRAP
7 push press @135/95#
5 box jumps


WOD 2
You have 7 min to...
row 500m
than find your 1 rep max thruster (the heaviest thruster you can do)



WOD 3
5 Min AMRAP of
20 Double unders
10 Wall Balls

Snatchy snatchy

sWOD
Snatch

Novice 

20 Minutes of

Progressing to the squat snatch. Add weight gradually until form falters.

Rx
"Touch and go"  Power snatch
3-3-3-3-3
Add weight each set if you can


FB/Comp
Squat snatch
3-3-3-3-3-3
These are NOT touch and go.
Re-adjust at the bottom between reps.



WOD
3 rounds for time of;
3 Power snatch @95/65#
6 burpees
9 lateral jumps
12 back squat @95/65#




FB/Comp
(In addition to...)
3 Min max rep alternating KB snatch @ 70/55#
rest 1 min
2 Min max rep burpee pull-ups
rest 1 min
1 Min max rep double-unders

So whos competing this weekend

sWOD
Novice & Rx
Push Press
3-3-3-3-3-3-3

FB/Comp
Strict Press
10-8-6-4-4-4


WOD
4 rounds for time of;
10- push press @115/75#
9- box jumps
8- push-ups
7- air squats



Fire Breather/ Competitors
(in addition to)
For time;
you can partition (break them up) how ever you want
50 Hand stand push up
&
50 Strict pull-ups

Im back... with a vengance...

sWOD
Over head squat
Novice + Rx + FB/Competitors
3-3-3-3-3
Attempt to go up in weight each set


WOD
2 rounds of
2 Min Max Effort thrusters @95/65#
REST 2 MIN
2 Min ME burpees
REST 2 MIN
2 Min ME KB swings @70/55#
REST 2 MIN

NOTE: Scale weight accordingly
This is designed for you to try and catch your breath inbetween movements as much as possible.  For the 2 min of work it should be a all out sprint

Overhead / rack city

sWOD
Over head squat
Novice
3-3-3-3-3

Advanced
5-5-5-5-5

FB/Comp
10-10-5-5-3-2


WOD
4 rounds for time
10- alternating lunges (5 each leg) with weight/plate locked out over head.  (45/25#)
10- toes-to-bar
10- burpees
20- air squats

NOTE: scale weight and toes to bar as needed





FB/COMP WOD
(in addition to...)
G.I. Jane
100 burpees pull-ups

How bad ass are you... the cardio sprung has weight vests to check out!!!

Meet at thr "Tire / PT Pad"

sWOD
2 x suicides.  (using each line that divides the concrete)
Rest 1 minute in between.

If you are not familiar with suicides here goes...
---Start at the edge of the pad, sprint to the first line and back.  Than sprint to the 2nd line and back.  Than the 3rd and so on and so forth until you reach the opposite end AND BACK.

Rest 3 minutes.
than

Bear crawl to the end of the concrete pad and back.



WOD
Teams of 2
(or by your lonesome if you desire)

25 minute AMRAP of;
5- tire flips   (both members to flip if needed)
10- box jumps
15- dips  (using parallel bars of the side of the tire)
20- push-ups


NOTE: Only one person can work at a time except for tire flips.  If both members are needed to flip that is fine.

The team members can tag in & out as needed.

So yeah, I haven't tested this yet!!!...have fun

For the first part of class MOBILIZE!
There is no strength today, just a WOD.


1 round of Cindy = 5 pull-ups + 10 push-ups + 15 air squats


WOD
10 HSPU
2 rounds of cindy
10 Dead lifts @185/115
2 rounds of cindy
10 KB swings 70/53#
2 rounds of cindy
10 thrusters 135/95#
2 rounds of cindy
10 burpees
2 rounds of cindy
10 power cleans @185/115#
2 rounds of cindy

OLY DAY

sWOD

Novice + Advanced + Competitor
Snatch Balance
3-3-3-3

than
Squat snatch
1-1-1-1-1-1-1

NOTE: For our begginners, if you need to power snatch than overhead squat it, that is fine.  Try and catch it as low as possible




WOD
4 rounds for time of;
3 power snatch @95/65#
9 burpees
25 double unders





Comp/Fire Breather WOD
(in addition to)
6 min AMRAP of
Overhead squat @95/65#

p press

Push Press
Novice
5-5-5-5-5

Advanced & Competitior
9-9-6-6-3-3-3

WOD
15 min AMRAP
7- push press @ 95/65#
9- KBS
11- Hand release push-ups
13- lateral jumps


 

Jerk it

sWOD
Novice:
Push Jerk
5-5-4-4-3

Advanced:
Push Jerk
3-3-3-3-3

FB/Competitor
Behind the neck jerk.
3-3-3-1-1-1-1


WOD
1-2-3-4-5-6-7-8-9-10
Shoulder to Overhead (anyway) 95/65#  ........NOT FROM THE RACK
Back squat
Dips


NOTE: Get the bar to the shoulders (obviously by cleaning it), than you can either press, push press, or jerk it, anyway you want.  On your last rep of S-T-O receive the bar on your back, readying yourself for the back squat.


Soooooo you wanna compete....
FBWOD
90 Sec Max rep Thrusters @ 135/95
rest 90 secs
60 secs Max rep Thrusters @ 115/75
rest 60 secs
60 secs Max rep Thrusters @ 95/65
rest 30 secs
90 secs Max rep Thruster with empty bar

Front Squat

sWOD
Novice
5-5-4-4-3

Adv
5-5-5-5-5

Fb/Comp
7-6-5-4-3-2-1


WOD
8 Min AMRAP Ascending ladder
1 push up
1 box jump
2 push ups
2 box jumps
3 push ups
3 box jumps
4-
4-
etc...until 8 min mark.

FireBreathers/ Competitors will do Handstand push-ups instead of push-ups

Have fun

Elizabeth

Novice
Hang Power Clean
5 x 3 ( at same weight for all sets)

Advanced
Hang Squat Clean
3-3-3-2-2-1
(try to add weight each set)

Fire Breather/Competitor
Hang Squat Clean Thruster
2-2-2-2-2-2-2
try to add weight each set


WOD
Elizabeth
21-15-9
Power Cleans @ 135/95#  (FB=squat cleans)
Dips

Scale weight as needed.

Lets call this Body Weight...

Warm-up is self paced to day, however i would definitely get those legs warm.



sWOD

Back Squat

Novice
3 sets of max effort back squat @ 55-75% of your body weight...

Advanced
3 sets of max effort back squat @ your body weight (lets be honest here)....

NOTE:If you say 201 round up to 205.


FireBreather/ Competitor
3 sets of max effort back squat @ body weight +40 lbs for men /  +20 lbs for women


NOTE TO ALL:  This will be a very mentally and of course physically taxing strength session.  Push yourself, but for gods sake listen to your body.  If your form starts to go to SHIT, either rack it, or ditch it.


And heres the WOD...ha

WOD
3 rounds of;
500m row
400m run
20 burpees
rest 3 min

Each round is separately for time.

NOTE: The rest is REQUIRED 



FIRE BREATHERS
IN ADDITION TO...WOD
8 Min AMRAP of;
20 UNBROKEN Double unders
5 UNBROKEN Chest-to-bar pull-ups

NOTE: Each set of D/U's and C2B must be unbroken to move forward.  So if you have to drop off the bar at 4 pull-ups, you have to restart your pull-up set. .....
Enjoy

Skill Day

Warm-up
Self paced...
Maybe you try this weeks challenge...hmmm maybe. well in case you didnt see it on the board it is...
Tabata Squats for a grand total, not for lowest round. So just add all your rounds together for your score.
8 rounds = 4 minutes


sWOD (skill WOD for today)
You can super-set (alternate back and forth) part I and part II
Part I:
Pull-up progression
8 sets of max effort, i.e. until muscle failure.

Take adequate rest in between.

NOTE: If you usually use a band use a band lighter than what you usually do.  (Incase you didnt know they are in the Cardio sprung on the wall.

Part II:

5 Sets of max effort supine ring rows.

NOTE:  The ring rows are done by placing your feet on a box (for RX) or on the floor (scaled), and pulling yourself to the rings (or bar placed in the J-Cups).  Try and get your chest to the rings or the bar each rep.

Stay planked out, do not go dead in the bottom.

WOD
5 rounds of;
20- push-ups
10- box jumps
20- wall balls

Snatch balance

Warm-up
1k row or 45 burpees
than pvc drills
15 back squats
15 overhead squats
15 snatch balance
15 pass throughs
15 body rotations left
15 body rotations right


sWOD
Snatch Balance
Novice
12 x 1

Advanced
5 x 3

FB/Competitor
3-3-3-3-3-3

NOTE: Take your time in between your reps, Don't re-rack in the middle of your set, but make sure you get your composure before your next rep. Novice & Advanced, your main focus is speed to the bottom of the squat, and being able to stabilize the weight overhead.
Competitors try and make these heavy and fast to the bottom.



WOD
15-13-11 reps of;
Overhead squats @95/65#   (FB= 135/95#)
Burpees
Pull-ups

Example...
15 OHS + 15 burpees + 15 pull-ups
13 OHS + 13 burpess + etc...

JEEEEEEEEEEERK

Warm-up
400m run
10 squats
10 jump squats
10 jump lunges
than pvc drills
15 pass thru's
15 body rotations left
15 body rotations right
15 split jerks


sWOD
Novice
Push Jerk
3-3-3-3-3-3

Advanced
Split jerk
3-3-3-3-3-3

FB/Competitor
Split Jerk
3-3-3-2-2-2-1

WOD
"Fight Gone Bad!"
Three rounds of:
1 Min max Wall-balls, 20 pound ball, 10 ft target (Reps)
1 Min max Sumo deadlift high-pull, 75 pounds (Reps)
1 Min max Box Jump, 20" box (Reps)
1 Min max Push-press, 75 pounds (Reps)
1 Min max Row (Calories)
1 Min REST

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.



FB/Competitor Conditioning
If you are feeling like a badass I invite you to do 5 rounds of fight gone bad.  GOOD LUCK!!!

Sunday Funday (I)

Warm-up
400m run
20 burpees
2 min of jump rope
than
mobilize the hips as much as possible



sWOD
Novice + Advanced + FB/ Competitor

Front Squat
3-3-3-3-3-3

NOTE: Novice and Advanced rest at the top when needed.  FB/Competitor, your sets need to be without pause.



WOD
10-9-8-7-6-5-4-3-2-1 reps of:
Front squat @ 95/65#   (FB= 115/75)
Toes to bar

Example: you'll do 10 front squats + 10 Toes to bar +9 front squats + 9 toes to bar etc...alternating back and forth all the way down to one.


NOTE: Scale weight accordingly.  Remember ELBOWS UP IN THE BOTTOM.  If you can not do T2B, than do knees to elbows, or laying leg raises. 



FB/Competitor Conditioning
(This is in addition to the rest...)
5 rounds of Cindy as fast as possible

1 round Equals
5 pull-ups
10 push-ups
15 air squats

This will be short so consider it a sprint.

Off to the track we go...

Warm-Up
3 sets of 10 burpees


sWOD
4 x 400m 
rest 3 min in between 400s

NOTE: 400m = 1 lap around the track. These should be very hard runs, so push yourself.




WOD
30 MIN AMRAP  (on the PT pad where the tires are)

5- Down & backs (the length of the PT pad)
10- Box jumps onto tire
5- Tire flips
10- Dips
5- Pull-ups

NOTE:  The down and backs are the length of the PT pad, i.e. end to end.  For the dips use the edge of the tire or the parallell bars at the end of the pad. 

Clean & Jerk

Warm-up

250m row

25 jump squats

than with an empty bar

10 deadlifts 

10 power cleans

10 squat cleans

10 jerks

also work on hip flexors 

sWOD

Clean & Jerk

Novice

10 x 1

NOTE: Light weight focusing on form and technique.  Attempting to get a full squat clean.

Advanced:

6 x 2

NOTE: Adjust at the bottom if needed.  Don't worry about "touch-n-go"

Fire-breather/ Competitor

Find 1 rep max clean & jerk 

WOD

Novice 

2 rounds for time of;

500m row

20 empty bar thrusters

10 burpees

Advanced & Fire Breather

Jackie

1000m row

50 thrusters (bar only)

30 pull-ups (fire-breathers do chest to bar) 

Complex Press

Warm-up 

Self paced

sWOD

Novice:

Push jerk

5 sets x 3 reps

Advanced & Fire Breather:

Complete 5 sets of the following complex, increasing weight each set.

3 push press + 2 push jerks + 1 split jerk

WOD

For time

400m run

10 Push press @115/75#    ( Fire breathers 135/95)

15 Box Jumps

20 Knees to Elbows

25 Push-ups

50 Lateral jumps over bar

25 Push-ups

20 K-2-E

15 Box Jumps

10 Push press

400m run

NOTE: Scale weight accordingly on push press.  If you are not comfortable with Box Jumps do step ups.  If you can not do knees to elbows, do laying leg lifts. 

Back Squat 5-3-1

Warm-up

400m jog

20 jump squats

than

Roll out your legs

and stretch your hip flexors

sWOD

BACK SQUAT

Novice:

3 sets x 5 reps

Advanced:

3 sets x 3 reps

Fire Breather:

5-3-1-1-1

NOTE: Take adequate rest in-between sets.  The 3x5 and 3x3 should be staying at the same weight for all their sets.  Obviously warm-up reps do not count.  Fire breathers, add weight each set. Also your singles do NOT need to be your 1 rep max, but they do need to be heavy.  

WOD

For time;

75 KB swings (Novice will do 50)  (Fire Breathers do 100)

Every time you have to rest (or you pause) you must complete 10 jump lunges.  (that is 5 each leg/10 total)

NOTE: This WOD will tighten up your hamstrings and in turn your lower back can start to get tight and ache.  To remedy this take the time to stretch before and after.....AND... FORM is paramount.  

fire breather wods are " in addition to.

Fire Breathers/Competitors Only

2 x 400m run

rest 3 minutes in-between 400s

NOTE: These should be all out hard runs

Aaaaaaand you might hate me today...

Warm-up

5 min of self paced warming up/ getting loose

than

1 set of max rep push ups

1 set of max rep set-ups

1 set of max rep squats

NOTE: As soon as you pause/rest that is the end

WOD 1

Tabata Row for total distance

8 rounds of

20 secs of work

10 secs of rest

NOTE: The damper can be set to whatever you want.

WOD 2

10 Min AMRAP of;

10- Alternating KB (or DB) Snatch (10 total) @55/35# 

5- Pull-ups (chest-to-bar for fire breathers)

10- Box Jumps

FIRE BREATHER/ COMPETITOR WODS are to be done in conjunction with the rest of the programming. "In addition to"
It is not for everyone, it is for those trying to push their limits and compete in CrossFit competitions, Go Ruck Challenges, etc. things involving that extra training edge.

WOD 3 (Fire Breathers/ Competitors ONLY)

Get as far as you can in 7 Minutes (AMRAP);

25 burpees pull-ups 

than with the remaining time

Max wall balls @20/14#

NOTE: Men and women both go to 10 foot

Time to get at it...

Warm-up
500m row OR 400m run
Choose the one your not comfortable with...
than
20 jump squats
20 over head squats   (PVC)
20 body rotations (right) (PVC)
20 body rotations (left) (PVC)
20 pass thru's (PVC)


sWOD

Novice:
Power Snatch
10 x 1
NOTE: Light weight technique


Advanced:
Power Snatch
5 x 3
NOTE: Heavy and unbroken.  If in the middle of your set you need a rest, the rest will be in the hang position. Obviously rest as normal between sets.

Fire Breather:
Find 1 rep max squat snatch


WOD
EMOTM ( Every minute on the minute )
for 10 Minutes
5 Power Snatch @ 95/65#
3 lateral jump burpees (over bar)

NOTE: If within the first few minutes you are going over 35 seconds, either lighten the weight or the amount of snatches.



FOR FIRE BREATHERS (competitors) ONLY
Muscle endurance WOD
For time;
50 overhead squats (empty bar)
25 GHD sit-ups
50 front squats (empty bar)
25 toes to bar
50 Back squats
25 sit-ups

Press

sWOD
Strict Press
Novice & Advance
5-5-5-5-5-5
NOTE: Were staying as tight and strict as possible on these.    NO dip to get momentum going.


WOD
15 Min AMRAP of;
250m row
5 HSPU (hand stand push ups)
10 Box jumps
5 shoulder to overhead @ 115/75#

NOTE: Scale as needed.  The shoulder to over head is any was possible, (within the realm of good form), i.e. strict press, push press, jerk..etc.
If you cant do box jumps do step ups.

Back squat & a lil cardio....

sWOD
Back Squat

Novice
5 sets x 3 reps

Advanced
3 x 10

NOTE:  With high rep low weight make sure you keep your form solid since the bar will be on you longer.



WOD
2 rounds of;
400m run
10- Over head squats @ 95/65#
500m row
10- toes to bar

NOTE: Scale weight accordingly.  If you cant do toes to bar, or knees-to-elbows do sit-ups or leg lifts.  But make it as difficult as possible.  

Double-up

Part I
Max effort wall balls
rest 3 minutes
Max effort wall balls
rest 3 min
Max effort wall balls

NOTE: On each max effort wall ball, you will push as long and as far as possible.  Once they become  unbroken, (you stop moving), that is the end of that set.  Annotate weight and reps for each set.
It doesn't matter if its 5 reps or 50, just push yourself.

Part II
4 rounds of;
15- squats
10- power cleans  @ 135/95#
5- target burpees

NOTE: Scale weight as needed.  For the target burpees, measure to a mark 6 inches above your extended reach ( 6 in above your hands over your head).  This can be on the wall the pull-up bar, etc. You have to hit your mark on each jump out of the bottom.

Snatch Complex

sWOD

Novice

Power Snatch 

3 x 3

than

Squat snatch 

3 x 3

Advance

Snatch Complex

You will complete 10 individual sets of 1 rep of the following complex, trying to add weight each set.

1 squat snatch + 1 power snatch + 1 overhead squat  

These 3 movements together equal 1 rep

WOD

4 rounds of;

5- power snatch @ 95/65#

7- games style burpees

NOTE: Scale weight as needed.  Games style burpees are just like normal burpees, except at the top you will jump onto a 45# plate.  This will slow you down some and show full hip extension at the top.

Dead lifts

sWOD
Deadlifts
Novice
5-5-5-3-3
NOTE: These will not be heavy for you.  We are focusing on technique here.

Advanced
10-8-6-4-4-2-2
NOTE: Control the decent on these, do not just let the weight drop/drag you down.


WOD
For time;
1-2-3-4-5-6-7-8-9-10
KB swings
10-9-8-7-6-5-4-3-2-1
Burpees

NOTE: the way this will works is as follows...
1 KB swing
10 burpees
2 KB swings
9 burpees
3 KB swings
8 Burpees...
etc...
one goes up the other goes down, alternating back and forth.

Frontin'

Warm-up
Self paced.
Focus on shoulder flexibility and quads.


sWOD
Front Squat
Novice
3-3-3-3-3

Advanced
7-7-7-7

NOTE:  Novice needs to focus on keeping their elbows up as much as possible at the bottom.
Advanced, try and make the 7 reps as continuous as possible.  These don't need to be fast but try not to have any pauses.



WOD
15 Min AMRAP of:
10- Box jumps
15- thrusters at 65/45#
10- pull-ups


NOTE: Even though the thrusters are light, scale as needed.  If you cant do box jumps do thrusters.

My bad...

I apologize for the 2 day abscence.

But you'll hate me today.

WOD #1
2k row for time.


WOD #2
12 min AMRAP of
10 wall balls
5 Burpees
10 KB swings
5 knees to elbows

Here comes Nancy...

Warm-up
not for time

20 walking lunges
20 push-ups
20 jumping squats
than with pvc or wood
20 back squats
20 pass thru's
20 overhead squat
20 snatch balance



sWOD
Overhead Squat

Novice:
3-3-3-3-3  (try to increase weight BUT still not worried about it being heavy)

NOTE: Focus on the range of motion and being able to stay locked out.

Advanced:
5-5-3-3-3-2  (try and move up in weight each set)

Since we are going heavy, you first rep can be a snatch balance.


WOD
"Nancy"
5 rounds for time of;
400m
15 Overhead Squat @ 95/65#

NOTE: Scale weight accordingly. I recommend stretching out/rolling out hamstrings and lower back before and after this WOD.   

Push Jerk

Warm-Up
3 Min of
double unders/ singles unders
than
USING A PVC PIPE (or wood)
25 over head squats
25 body rotations - right
25 body rotations - left
25 snatch balance


sWOD
Novice:
Push Jerk
5 set x 3 reps

NOTE: These  will be done from the rack, and initiated from the front rack position.
Light weight, we are focusing in speed and catching it in the correct position (the re-dip than stand up)


Advanced:
Find a 1 rep max push jerk
NO SPLIT

NOTE: This will be initiated from the back, (so a behind the neck push jerk),
Again this is not a split jerk.


WOD
5 rounds of;
5- shoulder to over head  @ 115/75#
7- box jumps 24/20"
9- toes to bar/ knees to elbow

NOTE: Scale the weight accordingly.  If you need to,  do step-ups.  And if you can not do T2B or K2E than do laying leg lifts.  

Hello Legs...

Warm-up
400m Run or 500m row
Using a pvc pipe (or wood)
25 back squats
25 over head squats
25 front squats


sWOD
Back Squat
5 x 5

Novice:
Dont worry to much about weight yet, we are still working technique.  Try and keep those toes as forward as possible, AND HEELS DOWN.

Advance:
Whenever you see a 5 x 5 back squat use the same weight for each set.  Keep track, because each time we do a 5 x 5 backsquat we are going to add 5 pounds to the weight used at the previous 5 x 5  session.

Everyone should be keeping track of their WODs in some shape or form.


WOD
10 Min AMRAP of;
10- jump lunges  (5 each leg/10 total)
20- 2 count mountain climbers  (1-1, 1-2, 1-3, 1-4, 1-5, etc.)
10- push-ups
20- air squats

Skill Work & WOD

Warm-up
Death By Burpees
Starting at 9 burpees, each minute add 1 burpee.

Min 1 = 9 burpees                  Min 6 = 14                
Min 2 = 10                             Min 7 = 15
Min 3 = 11                             Min 8 = 16
Min 4 = 12                             Min 9 = 17
Min 5 = 13                             Min 10 = 18

NOTE: If you have never done a "Death By" you complete the set amount of reps at the top of the minute as fast as you can.  Once finished rest until the next minute starts. Once you do not complete the set amount of burpees in the allotted time you stop.  This is capped at 10 min (if you make it).


SKILL
Novice:
Strict Pull-up Progression---
5 Sets of as many STRICT pull ups as possible

NOTE: If you do not yet have pull-ups use a band, and make it as difficult as possible.  If you are knocking 20 strict pull-ups with a band, than it is time to either use a lighter band or get rid of it all together.

Hand Stand Push Up Progression---
If you have HSPU you will do 3 sets of as many reps as possible.

If you do not have HSPU you will do 5 sets of 5 wall walks.

Advanced:
Strict Pull-ups---
3 x max reps
than
Find your 1 rep max pull up. (use kettle bells, dumb bells, or what ever you want to add weight.)

NOTE: Any configuration of the hands on the 1RM is allowed, i.e. switch grip, palms facing away, palm facing you)

HSPU---
3 x max reps

WOD
3 rounds for time;
30- Double unders
10- dead lifts at 225/155#
400m run


NOTE: Scale weight accordingly.  Remember to drop your ass for every deadlift.  A common fault is that the legs start to go straight after the first couple reps.   

Oly Day

Warm-up
1k row or 50 burpees
this one is your choice
than
(with a PVC pipe)
20 Over head squats
20 Power Snatch
20 Squat snatch


sWOD
Snatch Balance
2-2-2-2-2-2-2
Advance & Novice will be doing the same rep scheme. 
However:
Advanced will be focusing on weight and speed.  (i.e. dropping to the bottom of the squat as soon as possible)

Novice will be working on technique and speed.

That said, everyone will always be working technique.

Visit this link from the mainsite (CrossFit.com) for some more insight on snatch balance
Snatch Balance


WOD
14 Min AMRAP of;
5- Power snatch @ 95/65#
10- Burpees
5- Wall Balls

NOTE:  Scale weight accordingly on the snatch and wall balls.

Bench Day

Warm-up
400m run
than
3 min of jump rope. 



sWOD
Bench Press
Advanced:
10-8-6-4-2

Novice:
3 sets x 10 reps


WOD
4 rounds for time;
10- burpee pull-ups
20- KB swings
30- Double unders


NOTE:If you do not have double unders, it is 3 singles for every double (so 90 singles each round).  Might want to start practicing double unders. 
As for the Kettle Bell weight, use a weight where each round of 20 reps can be done in two sets. 

Front squat

Warm-up

Not for time

400m run

21 KB swings

12 pull-ups 

sWOD

Front Squat

Advanced: 5 x 5 

NOTE: warm up to a weight to use for all 5 sets. Adequate rest in between. Reps 4 & 5 should feel pretty heavy. 

Novice: 10 x 3

NOTE: Even though you are only dong 3 reps at a time, keep the weight relatively light.  We want to focus on technique here.  *Force the Elbows up at the bottom*Keep your heels down*& Chest up*

WOD

13 Min AMRAP

3 squat cleans @135/95#.   (Novice will do power cleans)

6 toes to bar

9 box jumps @ 24/20"

NOTE: Scale weight accordingly, do not let your ego get your ass kicked and hurt.

Scale for toes to bar is knees to elbows or laying leg lifts.

Double WOD Day

WARM-UP

Spend 5-10 minutes getting warmed up and loose, self paced.

WOD #1

Annie

50 Double unders 

50 Sit-ups

40 Double unders 

40 Sit-ups

30 Double unders

30 Sit-ups

20 Double unders

20 Sit-ups

10 Double unders

10 Sit-ups

After everyone has taken 5-10 minutes too recover move on to WD #2

WOD #2

For time;

500m row

40- push-ups

30- KB swings

20- wall balls

10- pull-ups

20- wall balls

30- KB swings

40- push ups

500m row

NOTE: The KB weight needs to be difficult but not crazy.  You should NOT have to put it down afer every swing, but you shouldnt be able to do all 30 unbroken either.   Push yourself but don't sacrifice technique.  

Clean Work

June 13th 2013

Warm-up

250m row

25 jump squats

250m row

25 jump squats

than 

10 empty bar power cleans

10 empty bar squat cleans

10 empty bar hang power cleans

10 empty bar hang sq. cleans

sWOD

Advanced: Clean complex

5 sets x 3 reps of:

1 squat clean + 1 hang squat clean

NOTE: 

You will do 5 sets x 3 reps.  However these are not "touch-&-go".  Each complex will be individual.  So after your 1 + 1 rest and/or adjust at the bottom of you need to.

Novice: Squat Cleans

10 x 1

NOTE: You will be doing 10 sets 1 rep each.  Your working on technique and speed.  

WOD

4 rounds of:

10- thrusters @95/65#

7- burpee box jumps 24/20" 

NOTE: Scale the weight accordingly.  If you need to scale box jumps, do the same rep scheme of a burpee + a step up.

Push Press

WARM-UP

500m row

20 lunges

20 push-ups

20 air squats

20 push-ups

sWOD

PUSH PRESS

Advanced:

---Find 3 rep max push press.

Novice:

---5 sets of 3 reps

(Focusing more on technique then weight.)

WOD

12 Min AMRAP of:

12- push press Rx= 95/65#

9- lateral jump burpees (over the bar)...[these are not "bar facing" burpees]

7- toes to bar

NOTE:  Scale weight accordingly.  The scales for T2B are knees to elbows or leg lifts while laying on the ground.

For burpees stand parallel to your bar and jump over with both feet at the same time, "no prancing".

Back Squat

WARM-UP

400m run 

then...

4 rounds (2 minutes) of Tabata Squats

20 seconds of work

10 seconds of rest

sWOD

Back Squat

Advanced:

---10-8-6-4-4-4-

(Lower weight at the higher reps, than start increasing the weight each set)

Novice:

---5-5-5-5-5

(not worried about going to heavy, mostly technique.  If you do not have the range of motion to reach 90 degrees just go as low as your technique will allow)

WOD

4 rounds for time of;

50- double under's 

5- goblet squats   Rx= 70/53# 

10- Chest-tobar pull-ups/pull-ups

5- goblet squats

NOTE: For the goblet squats use a Kettle Bell or a dumb bell. Scale accordingly on the weight.

Usually the scale for doubles is 3 singles for every double.  However with such a high rep count, just do 2 singles for every double. so 100 singles each round.

CrossFit ADAB

CrossFit ADAB programming starts tomorrow... Get ready...

Additional news:

---More classes coming soon.

---More coaches coming soon.

---Classes will start being limited to 10 members due to the attention needed for each individual.  We want to make sure everyone gets the attention they need and deserve.  

It's Official

CrossFit ADAB is official.

Over Head Squat

Warm-up

Focus on shoulder mobility, i.e. use a pvc pipe for:

25 back squats

25 over head squats

25 body rotations to the right 

25 body rotations to the left

also work on hip flexibility and  hamstrings....

NO static holds, 

sWOD

Advanced athletes

5-5-3-3-3   ( try and move up in weight each set )

Novice athletes

2-2-2-2-2-2  ( focusing on technique not weight )

NOTES: Range of motion in the shoulders and hips will be a limiting factor for most people.  Do NOT get discouraged.  Only go down as far as the body will allow.  Once your back starts to round or chest drops dont go any further down.  

WOD

Part I

EMOTM for 12 minutes

4 alternating dumbbell snatch

8 jumping lunges

Part II

Tabata squats for a grand total.

8 rounds of (4 minutes)

20 seconds of work 

10 seconds of rest

Cleans

Warm-up
...after loosening up.
3 min of jump rope
than
Row 500m


sWOD (Strength workout of the day)

For Advanced athletes:
Squat Cleans
6 sets x 3 reps  ( go heavy )

For Novice athletes:
Power Cleans
8 x 2 ( light and focusing on technique )


WOD
21-15-9
Power cleans
Wall balls
knees to elbows/ toes to bar

NOTES:
Weights for the cleans are: Rx= 135m/95w      Scale= as needed
Subtitutes for kness to eblows are: sit-ups, leg raises, dead bugs, v-ups, etc..

Memorial Day WOD

Front Squat
3-3-3-3-3



WOD

"Jack"

Complete as many rounds as possible in 20 minutes of:

115 pound Push press, 10 reps

10 KB Swings, 1.5 pood

10 Box jumps, 24 inch box

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

Fight Gone Bad

Warm-up
500m row
50 air squats
40 sit ups
30 second plank
20 push-ups
10 pull-ups


Strength
Push press
5 sets x 3 reps


WOD

"Fight Gone Bad!"

Three rounds of:

1 Min of Max Rep Wall-ball, 20 pound ball, 10 ft target (Reps)

1 Min of Max Rep Sumo deadlift high-pull, 75 pounds (Reps)

1 Min of Max Rep Box Jump, 20" box (Reps)

1 Min of Max Rep Push-press, 75 pounds (Reps)

1 Min of Max Row for Calories

1 Min Rest

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

A "Lighter Day"

Warm-up
Pull-up progression
---Work on your pull-ups.  With or without a band, work on strict pull-ups.
(about 5-8 minutes)


Strength  (more of a lung strengthening)
Death By Burpees starting at 3.
Min 1 = 3 Burpees
Min 2 = 4 Burpees
Min 3 = 5 Burpees
Min 4 = 6 Burpees
etc..

NOTE: How ever long it takes to complete the burpees for that minute, the rest of the minute is rest.
i.e. if minute one takes 5 seconds to complete 3 burpees, than you have 55 seconds of rest until you go again.

This a "never ending" ladder, that is until you don't complete the required burpees in the allocated time.

WOD
CrossFit Benchmark "Annie"
50-40-30-20-10 reps of
Double unders
Sit-ups

Deadlifts

Warm-up
400m run
than
15 air squats
15 push-ups
15 burpees

Than work on your hamstrings.

Strength
Dead lift
10-8-6-4-2

+

Good Mornings
3 sets x 10 reps  


NOTE:  The deadlifts will start out rather light and as reps decrease, the load will increase.  The good mornings should be rather light for all 3 sets.


WOD
8 Min AMRAP of;
3 wall walks/ wall climbs
8 deadlifts  @ 225/155
13 push-ups

NOTE: Scale the weight on the deadlifts as needed.  You should not be sacrificing any for on them.  They should be fast but clean.
For the wall walks/wall climbs go chest to deck and belly to wall.


Recovery
Please spend some time stretching your hamstrings and legs in general.  Otherwise your lower back will be hurting tomorrow and you wont be worth a damn.

EMOTM

Warm-Up
1k Row
Than
30 Air Squats
20 Push-ups
10 Knees to elbows


Strength
EMOTM for 12 Minutes, perform the following (Every Minute On The Minute)
5 burpees
3 Thrusters

NOTE:  The thrusters should be heavy (as long as your technique permits).  Ideally about 135/95#



WOD
4 Rounds For Time of;
10 toes to bar
20 Wall balls
30 Double Unders

NOTES:  Scale toes to bar back to Knees to elbows, or sit-ups.  Also if you do not have Double Unders, it is 3 single jump ropes for every 1 double under, so each round would be 90 singles.



eWOD  (For those never satisfied)
400m run
Rest the amount of time it took to run the 400m
800m run
Rest the amount of time it took to run the 800m
400m run
Rest the amount of time it took to run the 400m
Run 1 Mile

Over Head Squat

Warm up

30 Kettle bell swings in as few sets as possible

Strength

Over head squat

5 sets x 3 reps  (warm up to a weight that feels heavy at 3 reps and use that weight for all 5 sets)

NOTE:  Beginners, don't worry about going to heavy.  Technique is paramount. 

WOD

13 min AMRAP of; (as many rounds/reps as possible)

250m row

5 hang power snatch 

15 lateral jumps (over the bar)

5 dips

NOTE: Weight is based upon expierence level. The more expierenced should go heavier, about 115/85#.

Recovery

You shoulders should be pretty smoked, so make sure to stretch them. Also, when ever we squat make sure to also focus on your hamstrings.

For those never satisfied...

For those who want more, those wanting to focus more on endurance, or those just wanting to improve their PT test run I will be programming additional "Endurance WODs". These are not programmed to be completed directly before or after the class.

eWOD

15 minutes of 

20 second sprint

40 second rest

NOTE: This idea of this WOD is to see how far you can sprint ft the 15min, so no forward progression. When you rest pace side to side not forward.

Bench

Warm-up

500m row

than 

3 rounds of (not for time)

10 push ups

10 lunges (5 each leg)

10 squats

Strength

Bench Press

Advanced: 

5 sets of max rep body weight bench press  (put your body weight on the bar and go)

Beginners:  Try to find a 5 rep max  ( the heaviest weight at which you can do 5 reps)

NOTE: Focus on staying tight throughout your entire body, i.e. no legs flying all over the place. A solid foundation is a stronger foundation.

WOD 

For time;

10- wall balls

20- knees to elbows

30- jump squats

40- push-ups

50- double unders (or 150 singles with the jump rope)

40- push-ups

30- jump squats

20- knees to elbows

10- wall balls

Welcome to the Hero's

For the unfamiliar or new to CrossFit, a HERO WOD is a dedication WOD to a fallen military member, fireman, or policman (those who selflessly serve).  The WODS are usually submitted by friends and family and are designed to be difficult, for a reason.

Todays WOD is "Jerry"

Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.

"Jerry" 

For time;

Run 1 mile

Row 2000m 

Run 1 mile

Split Jerk

Warm up
5 sets of max rep push-ups
(the set is over once you stop moving, NO resting at top or bottom)
1 minute rest in between sets
than
50 air squats as fast as possible

Strength
Split Jerk
2-2-2-2-2-2-2  ( try to move up in weight each set, even if its only 5#)

NOTE: Focus on keeping the torso upright and not leaning forward. Be explosive out of the dip.


WOD
21-15-9 reps of;
Push press @ 95/65# (scale as needed)
Burpee Pull-up

For the un-initiated follow the link to see the burpee pull-up  Click here for Burpee Pull-up

20 Rep Max

Warm-up
Jump rope
60 secs on
30 secs off
60 secs on
30 secs off
90 secs on



Work on stretching the lower back and hamstrings.

Strength
Back Squat
20 rep max

NOTE: You are going to try and find the heaviest weight that you can do 20 reps of.  This is very difficult because if you go to light and try again at a heavier weight you can smoke your legs and not find  a true 20 rep.  My advice is do a few light warm up sets.  It it feels heavy at rep 5 than it is definitely to heavy.  If you get to rep 10 and you're not eve trying it's to light.

This will be very difficult mentally.  Reps 15-20 will be hard but dont put the bar down.  Keep your form and power through it.


WOD
21-15-9 reps of;
Thrusters @ 95/65#  (scale the weight as needed)
Burpees


Recovery
The shoulders are going to be pretty fried so take the time to stretch them.  i.e. use the bands.

Dead Lift

Warm-up
500m row
than
3 rounds of
10 air squats
10 supine rows

Spend some time stretching the hamstrings, but no static stretches.


Strength
Dead lift
5 sets x 5 reps   (use the same weight for all 5 sets)

NOTE: Warm-up to a weight that is difficult but doesn't sacrifice form & technique.


WOD
4 rounds for time of;
7- burpees
9- goblet squats
12- 2 count mountain climbers
15- box jumps


Recovery
Spend some time rolling out the legs with a foam roller and stretching the hammies.

Strict Press

Warm-up
Tabata Mash up
4 rounds of
20 seconds of max effort row
10 seconds of rest
20 seconds of max effort push ups
10 seconds of rest


Strength
Strict Press {military press/ standing press}
Rep Scheme 10-8-6-4-2-2-2

NOTE: Do a few sets to warm-up than start your set of 10 reps.  As the reps decrease in the sets the weight should increase.  Even if it is just 5# try and add weight.


WOD
10 Min AMRAP of [as many rounds/reps as possible]
5 push press @95/65#
5 burpees
10 wall balls

NOTE: Scale the weight as needed on the push press.

The Clean & Jerk

Warm-up
Supine Rows
5 sets of max effort
To perform the rows place feet on box and pull yourself  up the  the bar or rings.
+
Pull-up progression


Strength
Hang Power Cleans
6 sets x 3 reps  (keep the same weight for all 6 sets)


WOD
12 Min AMRAP  (As Many Rounds/Reps as Possible)
3 Clean & Jerk  135/95#   (scale as needed)
9 Lateral jumps (over the bar)
12 pull-ups


Recovery 
Work on hip flexors and shoulder mobility.
i.e., couch stretch for hip flexors and band stretches for shoulder mobility.

Temp delay

If anyone is already following the programming, it will be temporarily delayed until next Monday

Back Squat

Warm-Up
EMOTM for 7 min(Every minute on the minute)
4 jumping lunges (4 total)
4 burpees

NOTE:  The way EMOTM is accomplished is that at "sec 1" of each minute you will complete the reps as quickly as possible and rest until the next minute.  For example it it takes you 30 seconds to complete the 8 reps you will have 30 seconds of rest.

Strength
Back squat 5-5-5-5-5

NOTE: Each set of five reps try to increase the weight, eve if its only by 5 pounds.
Beginners---Warm up sets do not count as part of your 5 x 5.


WOD
5 rounds for time of;
250m row
10 push ups
15 jumping squats
20 Kettle bell swings

NOTE:KB weight will depend on your fitness level.  The 20 swings should have to be completed in about 2-3 sets other wise its to heavy or to light


Recovery
Focus on stretching hamstrings & IT bands.

Welcome...

This blog was created for those at ADAB attending CrossFit classes at the sprung.  Since class isn't held every day this will provide structure to your fitness regimen.  Weather you use CrossFit as a supplement to your current programming or if you are a diehard CrossFitter, this blog will provide you with what you need.

As far as programming goes I will not program any rest days.  Rest days are to be taken as needed.  Listen to your body, rest is when the muscle is made.  


Also if you have any questions feel free to comment or contact me through email (nappoetry@gmail.com or Daniel.Lawson@tinker.af.mil).