Monthly Archives: October 2016

Saturday Partner WOD

(AMRAP 30) (65/95)

“You go, I go”

6 deadlift

9 hang power clean

12 thrusters

*after each partner does the barbell work, BOTH partners must do a 30 second plank/wall sit/static hang

**1 ROUND =

P1 performs 6/9/12 and then both P1+P2 perform a 30 second static movement…then…P2 performs 6/9/12 and then both P1+P2 performs a 30 second static movement…

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709’ers! Please note that our 630pm class will be canceled for this evening, however, all other classes (including our 530pm class) WILL go ahead as regularly scheduled!!!! See you all tomorrow!

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10/28/16

Strength

Front squats*

1×10 @ 70%

Split Jerks**

10×1 @ 70%

 

*fluid and smooth (NO GRINDING). Full depth.  Full extention.  Deep inhale and hold on top of each rep and keep tight! Try to keep upright and be explosive out of the bottom of each rep

**SPEED and quality form.  Doesn’t have to be much rest between all 10 sets of Jerks but treat it as 10 single repetitions

 

WOD (for time)

50 wall balls

50 burpees

50 shoulder 2 Overhead (65/95)

10/27/16

Strength

Hang power cleans*

5×3@60%

*focus on speed/form

 

WOD (for time)

5-4-3-2-1

Wall walks

10-8-6-4-2

Hang power cleans (95/135)

20-16-12-8-4

Double unders

10/26/16

Strength

Deadlift*

5-5-5-5-5

@60%

*keep back straight and tight throughout entire movement.  Engage those hammies and glutes! Focus on learning how to hinge properly

 

Partner WOD (AMRAP 25)

“You go, I go”

15 calorie row

30 double unders

*1 round = P1 row, P2 rests.  P2 row, P1 rest.  Then P1 DU, P2 rest. P2 DU, P1 rest.

10/25/16

Strength

Hang Power Snatch

5×3@60%

*focus on extention and speed

 

WOD (for time)

21-15-9

Hang power snatch (75/115)

Toes to bar

*focus on the WOD today and use the strength as a skill/thorough warm-up section.

**GO HARD!

Strength program notes:

6 weeks

Trust the percentages

Trust the process

Show up as much as possible during the week (even if JUST for the strength on certain days if you don’t have the time…but find it)

record your lifts

Don’t put to much pressure on yourself

HAVE FUN!!!

 

10/24/16

Back squats*

3×10 @ 60%

*fluid and smooth (NO GRINDING). Full depth.  Full extention.  Deep inhale and hold on top of each rep and keep tight!

 

WOD (AMRAP 30)

“for the LOVE of Cindy”

5 pull-ups

10 push-ups

15 air squats

5 chest to bar

10 bar facing burpees

15 thrusters (95/65)

Partner WOD* (for time)

30 clean and jerk (95/135)

60 chest to bar

90 bar facing burpees

120 double unders

150 calorie row

*at all times while one partner is working, the other must perform a static hold of their choice

1) plank

2) static hang

3) Wall sit (holding 25# plate)

709’ers!!!!

As most of you already know, FRIDAY NIGHT LIGHTS will begin tomorrow at 6:00pm! (Therefore, evening classes will be canceled) Please try to arrive by 530/45 to get acquainted with your teammates (including awesome people from Crossfit Islander that will be joining in on the fun!!). These surprise workouts will be a blast and it should be a fun evening had by all!!!! See you all tomorrow and EVERYONE is welcome!

 

10/21/16

Skill time*

1) Double unders

2) L-sits

*spend time working on these skills and ask questions!

 

WOD* (AMRAP 12)

20 calorie row

20 double unders

10 burpees

*dig deep and go hard on this one!

 

Cash-out (for time)

Static hang

1 attempt only with any grip….no changing grip permitted once the clock starts

10/20/16

Strength (from the rack)

Find 1RM

Front squat + split jerk

 

WOD* (AMRAP 15)

15 wall balls (14/20)

15 kettle bell swings (35/53)

*thanks cfne!! killer amrap!!

10/19/16

Strength

1RM Deadlift

 

WOD (Tabata)

(20secON/10secOFF)

8 rounds

Rowing (calories)

2 minutes rest

8 rounds

Double unders

2 minutes rest

8 rounds

Rowing (meters)

*scoring for this tabata will involve total combined reps for all 8 rounds of calories, then double unders, then meters