FRI, 2 MAY 2014

WOD:
Clean Technique
Mobility

THU, 1 MAY 2014

SWOD:
Back Squat
5-5-3 (65-75-85% 1RM)

WOD:
7 RFT
7 Lateral Jump (over KB)
7 HR Push-ups
7 Russian KBS (1.5/1.0 pood)
7 V-Ups
7 Burpees
7 Alternating Lunge
7 Double Unders

WED, 30 APR 2014

SWOD:
3x10 Good Mornings
5-5-3-3-1 DL (65-75-75-85-95% 1RM)

WOD:
3 RFT
10 DL (225/155)
50 Sit-Ups

TUE, 29 APR 2014

SWOD:
OHS 5-5-5 (65-75-85% iRM)

WOD:
21-15-9
Box Jump Overs
Strict Pull-Ups
Squat Jumps

MON, 28 APR 2014

Skill:
L-Sit and strict toes to bar practice.

WOD:
Team WOD

Station 1) 2000 meter row, while partner does handstand hold.
Station 2) AMRAP KBS while partner holds wall sit.
Station 3) AMRAP Thrusters while partner hold chin up position.
Station 4) AMRAP sit-ups while partner holds plank position.

Coaches will explain the parameters of this WOD in more detail in class.

FRI, 25 APR 2014

Skills:
3x5 Turkish get ups (each arm)
3 to 5 Strict handstand push ups

SWOD:
Isabel
30 Snatches for time (135/95)

WED, 23 APR 2014

SWOD:
5-5-3-3 OHS

WOD:
21-15-9
Thrusters (95/65)
Ring Dips

This is not for time.  Focus on virtuosity (performing the common uncommonly well).

TUE, 22 APR 2014

Skills:
3 Rounds
10 Hollow rocks
10 Second L-hang

WOD:
5 RFT
400m run
12 Deadlift (225/155)

MON, 21 APR 2014

SWOD:
3-3-3-3-3 Push Press

WOD:
300m row
30 Wall ball
30 Toes to bar
30 Push rows
30 Box jumps (30/24)
30 Pull ups
30 Walking lunges
200m sprint

THU, 17 APR 2014

Skill:
GHD Sit-ups
Ring dips

WOD:
9 Curtis P
20 Double Unders
6 Curtis P
40 Double Unders
3 Curtis P
60 Double Unders

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Technique Video
CrossFit Collective demonstrates the Curtis P.

16 APR, 2014

SWOD:  Establish 5RM Thruster

WOD:  Track work.  3 Rounds of 800 meter sprint.  Rest exactly 2 minutes between rounds.

BPT conduct a WOD indoors if the weather does not cooperate

TUE, 15 APR 2014

Skills: C2B Pull Ups & Pistols

WOD: 4 RFT
400m run
14 Wall balls
7 Deadlifts (225/155)
14 Toes to bar

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Technique Videos
The mic's instructor goes over some pistol progressions and Chris Spealler offers up some tips for more efficient chest to bar pull ups.

MON, 14 APR 2014

SWOD:  4x5 Front Squats

WOD:  In teams of two
10 Minute EMOM
5 Box jumps 24/20
5 Burpee

then....
10 Minute EMOM
10 Hand release push ups
20 Air squats

FRI, 11 APR 2014

SWOD: 10x3 Squat Clean (30 minute time cap)
10 Set of 3 reps.  Work to a moderate/heavy weight.

WOD:  (25 Minute time cap)
10-9-8-7-6-*-5-4-3-2-1 Squat Snatch (95/65)
1-2-3-4-5-*-6-7-8-9-10 KBS (1.5/1 pood)
* = 400 Meter run

THU, 10 APR 2013

WOD:
Chelsea-EMOM for 30 minutes
5 Pull-ups
10 Push-ups
15 Air squats
....until you cannot meet the EMOM any longer

WED, 9 APR 2014

Skill Work:
5 sets of 30 seconds of double unders followed by 30 seconds of rest


5 RFT (30 Minute cap)
15 Toes to bar
10 Overhead squats (135/95)
400 Meter Run

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Technique Videos
Check out the Barbell Shrugged video on Toes to bar and other variations as well as the Again Faster Mic'd instructor video on overhead squats.

TUE, 8 APR 2014

SWOD:  Back Squat @ 66% of 1 RM

METCON:
15-12-9-6-3
Pull-ups
Bear crawl to wall
Wall ball
Walking lunge back to pull-up rack

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Technique Videos
Not familiar with the bear crawl, check it out here.  Check out this video on wall balls, the mic'd instructor somehow found a way to spend over eight minutes talking about wall balls.  Here are some pull-up efficiency tips from CHris SPealler.

MON, 7 MAR 2014

WOD:
For time:
50 Burpees
200 Double Unders
50 Box Jumps
800 Meter run

FRI, 4 APR 2014

SWOD: 20 min to find 1RM DL

WOD: 20 min AMRAP of:
400m run
6 ground to OH (135/95)
6 strict T2B

THU, 3 APR 2014

Skill WOD:
2-5 Weighted Pull-Ups
25 DU

METCON:
EMOM for 15 Minutes
3 Burpees
5 Box Jumps
8 Air Squats

WED, 2 APR 2014

SWOD:
1 RM Back Squat
1 RM Shoulder Press

TUE, 1 APR 2014

SWOD:
20 Minutes to establish 3RM Hang Clean

METCON:
21-15-9
Front Squats (135/95), weight is from the ground not a rack.
Handstand Push Ups