SAT: 01 MAR 14

REST/RECOVERY

FRI: 28 FEB 14

TOP 3 THROWDOWN WOD
In teams of 3 persons
For time:
100 m relay
90 Deadlifts (135/95 lbs)
60 Pull-ups
30 Box Jumps (24"/20")
100 m relay

THU: 27 FEB 14

STRENGTH
ME: Snatch

Recover 5:00 - 10:00 then perform Wod

WOD
In 10:00 mins Perform:
Run 1M
Then in the time remaining:
Max Distance Handstand Walk

WED: 26 FEB 14

STRENGTH
ME: Clean

Recover 5:00 - 10:00 then perform Wod

WOD
As Many Rounds As Possible In 8:00 of:
5 - Power Cleans @ 65% 1RM Clean
10 - Double Unders

TUE: 25 FEB 14

WOD
3 Rounds For Time:

Run 400m
15 - Deadlifts (BW)
12 - Hand Stand Push Ups

STRENGTH:

4x4 Front Squat (70% of 1RM)
rest 5-10 min
3x3 Dead Lift (60% of 1RM)

MON: 24 FEB 14

STRENGTH
DE: Overhead Squat 10x2 @ 60% 1RM

 Recover 5:00 - 10:00 then perform Wod

WOD
For Time:
Row 1k
75 - Ring Rows
Row 1k

SUN: 23 FEB 14

REST/RECOVERY

SAT: 22 FEB 14

REST/RECOVERY

FRI: 21 FEB 14

HERO WOD

"Elizabeth"
21-15-9
Clean @ 135/95 labs
Ring Dips

THU: 20 FEB 14

STRENGTH
DE: Box Squat 10x2 to a 12" box @ 60% 1RM

Recover 5:00 - 10:00 then perform Wod

WOD
3 Rounds For Time:
Run 400m
12 - Back Squats (BW)

WED: 19 FEB 14

STRENGTH

ME: Pull Up

Recover 5:00 - 10:00 then perform Wod

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WOD

For Time:

50 - Box Jumps (24")

40 - Pull Ups

30 - Push Ups

20 - GHD Sit Ups*

10 - Burpees

*If no GHD machine, sub with Ab-Mat sit ups

TUE: 18 FEB 14

EMOM
10 min:
Odd: 1 Squat Clean (Heavy)
Even: 10 Burpees

WOD
3 Rounds For Time:
Row 400m
15 - Hang Squat Cleans (95/65)

MON: 17 FEB 14

STRENGTH:
ME: Shoulder Press

Recover 5:00 - 10:00 then perform Wod

WOD:
For Total Reps:
5:00 - Max Hand Stand Push Ups
2:00 - Max Pull Ups
1:00 - Max Air Squats

SUN: 16 FEB 14

REST/RECOVERY

SAT: 15 FEB 14

REST/RECOVERY

FRI: 14 FEB 14

STRENGTH:
DE: Deadlift 12x2 on :60sec @ 65% 1RM

Recover 5:00 - 10:00 then perform Wod

WOD
"Helen"
3 Rounds For Time:
Run 400m
21 - KB Swings (1.5/1pood)
12 - Pull Ups

THU: 13 FEB 14

SKILL
2 Rounds Not For Time:
10 Pistols (alternate legs)
10 L-Pull ups
10 Goblet Squats (1.5/1 pood)
10 Ring Dips
30 sec of Double Unders

ENDURANCE WOD
Intervals:
Run 5 min
Rest 1 min
Run 4 min
Rest 1 min
Run 3 min
Rest 1 min
Run 2 min
Rest 1 min
Run 1 min

 

WED: 12 FEB 14

STRENGTH
DE: Push Jerk 8x2 @ 65% 1RM

Recover 5:00 - 10:00 then perform Wod

WOD
As Many Rounds As Possible In 10:00 Of:
10 - Front Squat (95/65)
12 - Pull Ups

TUE: 11 FEB 14

TABATA ROW
8 rounds:
20 sec max effort row
10 sec rest

WOD
4 Rounds For Time:
10 - Pull Ups
20 - Ring Dips
30 - Squats
 

MON: 10 FEB 14

STRENGTH
ME: Back Squat

Recover 5:00 - 10:00 then perform Wod

WOD
As Many Rounds As Possible In 10:00 Of:
10 - Power Cleans (95/65)
15 - Push Ups

SUN: 09 FEB 14

REST/RECOVERY

SAT: 08 FEB 14

REST/RECOVERY

FRI: 07 FEB 14

STRENGTH
DE: Push Press 7x3 on :45 sec @ 65% 1 RM

Recover 5:00 - 10:00 then perform Wod

WOD
"CrossFit Total"
1RM Back Squat
1RM Shoulder Press
1RM Deadlift

THU: 06 FEB 14

If you read the post from this past weekend, I provided an article on "How Fit Are You" by the founder of CrossFit. Greg Glassman's goal was to design a test to produce "elite fitness" and the result was five tests with meeting the requirements: quantifiable results; consistency with the CrossFit fitness concept; raising our commitment to improving absolute strength, relative strength, and gymnastic foundations; balancing intrinsic abilities of smaller and larger athletes; emphasizing exercises critical to and foundational to advanced training; mixing training demands within each test and, of course, over the total competition; a design that would identify an athlete’s weaknesses and possibly stand as a workout plan for improving overall fitness; and, finally, he wanted to design a competition that would be "hard as hell."

It's always good to go back to the foundations of where CrossFit all began so for the month of February, every Thursday will be one of the tests. Today starts Test 1.
 

Test 1: Bench Press 1 rep followed by max set of Pull-ups:

Performance: Ramp up to a one-rep max and within 30 seconds of racking the lift begin the pull-ups. Any grip is allowed on the pull-ups as long as the range of motion is complete - all the way up and down.

Scoring: Multiply the bench press load in pounds by the number of pull-ups completed.

Modifications: Where needed use an assisted pull-up device such as a "Gravitron."

Character: This tests the upper body for both absolute and relative strength and stamina.

Workout: This test can be practiced as a workout of three to five repetitions of the test, resting between efforts as needed.

WED: 05 FEB 14

STRENGTH
ME: Deadlift

Recover 5:00 - 10:00 then perform Wod

WOD
2 Rounds For Total Reps:
2 min - Double Unders
2 min - Pistols (Alternate legs)
2 min - Box Jumps (24")

TUE: 04 FEB 14

WOD
For Time:
Run 400m
40 - Right Arm Dumbbell Snatch (35/25)
Run 400m
40 - Left Arm Dumbbell Snatch (35/25)
Run 400m

STRENGTH
EMOM 5:
2 Front Squats (BW or higher)
rest 5 min
EMOM 5:
3 Push Press (70% 1RM)

*EMOM: every minute on the minute

MON: 03 FEB 14

STRENGTH
ME: Floor Press

Recover 5:00 - 10:00 then perform Wod

WOD
As Many Reps As Possible In 10:00 of:
L-Pull Ups

RECOVERY
1000 m Row

SUN: 02 FEB 14

REST/RECOVERY