Monthly Archives: August 2015

8/31/15

 

Strength

Back squats

10-10-10-10

 

7 – 3 minute rounds

5 Handstand pushups

10 box jump overs

10 Unbroken Front Squats

 

Saturday partner WOD

for time:

50 Alt. Box Jumps (20/24)

50 toes 2 bar

50 KB Swings (35/53)

50 Medball sit-ups (14/20)

50 Russian twists (14/20)

50 alt. Full Cleans (75/115)

1000 meter row

25 burpees (performed together)

8/28/15

 

WOD (for time)

“09 chipper’ish”

15 full cleans

30 Toes to bar

30 Box jumps

15 C2B pullups

15 Shoulder 2 overhead

30 Double Unders

15 Thrusters

30 Pullups

30 Burpees

15 OH lunges (per leg)

 

8/27/15

 

Mobility/active recovery session

 

WOD (thanks comp training)

***”Kettlebells for Kids”

AMRAP 9:

9 kettle bell swings (35/53)

9 Burpees

9 kettle bell swings (35/53)

9 Box Jumps (20/24)

 

***The average age of a homeless person in America is 9 years old. Nine! (that is why the wod is themed with “9’s”). That is including everyone, adults, teens, etc. if you would like to help the cause please donate to the below link, or any other cause that you feel will help those in need!

https://www.classy.org/fundraise/team?ftid=51814

 

Cash-out: skill work

 

8/26/15

Strength/skill

Overhead squats

 

WOD (for time)

2 rounds:

20 thrusters (75/115)

20 pullups

Run 200 meters

20 overhead squats (75/115)

20 pullups

Run 200 meters

 

8/25/15

 

“THE CROSSFIT TOTAL”

 

With a new strength program beginning in September and for those who have never done it before, the CrossFit Total is a test of strength.

You have 3 attempts to lift a max weight in the following lifts (and performed in the following order):

 

Back Squat + Strict Press + Deadlift

= CROSSFIT TOTAL

 

*The score is the total number of all 3 lifts combined, so a 200# back squat, 100# press and 300# deadlift would give a crossfit total score of 600#

 

*recommendations for all of you attending class:

1) show up early

2) warm up thoroughly

3) have numbers in mind

4) always, always, be safe with your lifts and ask your coach for advice if needed!

5) if you notice someone going for a big lift or a new PR! Cheer them on!

 

8/24/15

Monday partner AMRAP!

AMRAP 12:

1000 meter row

50 kettle bell swings (35/53)

25 pull ups

-rest 5 minutes-

AMRAP 10:

60 sit ups

30 burpees

-rest 5 minutes-

AMRAP 8:

40 double unders

20 box jumps

Saturday partner wod

WOD (for time)

“Girls, Girls, Girls”

“Fran”

Then…

“Elizabeth”

Then…

“Helen”

Then….

“Grace”

*shared work/rest, but all runs must be completed together

8/21/15

Great way to spend your Friday!

 

“The Seven”

Seven rounds for time of:

7 Handstand push-ups

7 Thrusters (95/135)

7 Knees to elbows

7 Deadlifts (245/165)

7 Burpees

7 Kettlebell swings (53/70)

7 Pull-ups

 

8/20/15

HAPPY BIRTHDAY COACH MALLORY!

 

WOD (AMRAP)

3 rounds of:

3 minutes on – 1 minute off

15 sit ups

15 walking lunges

 

Then…

WOD (for time)

15-12-9

Wall balls (14/20)

Burpees