Skills (15 min): 3 sets of
5 hollow rocks
5 ring dips (full ROM)
WOD: "Barbara" - 5 Rnds of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Air Squats
REST 3 min between each round!
Check out this demo video of Patriot CrossFit doing the benchmark WOD Barbara.
Monday, March 31, 2014
Friday, March 28, 2014
FRI, 28 MAR 2014
WOD: Welcome to Hell!
OPEN 14.5
21-18-15-12-9-6-3
Thrusters (95/65)
Bar Facing Burpees
OPEN 14.5
21-18-15-12-9-6-3
Thrusters (95/65)
Bar Facing Burpees
Thursday, March 27, 2014
THU, 27 MAR 2014
SWOD (20 min): Push Press and Push Jerk
METCON:
400m run / 500m row
10 HSPU
20 WB (20lbs at 10ft/16lbs at 8ft)
30 push press (115/85) (clean from ground)
40 DL (same bar)
50 abmat sit-ups
60 tuck jumps
METCON:
400m run / 500m row
10 HSPU
20 WB (20lbs at 10ft/16lbs at 8ft)
30 push press (115/85) (clean from ground)
40 DL (same bar)
50 abmat sit-ups
60 tuck jumps
Tuesday, March 25, 2014
TUE, 25 MAR 2014
Strength
15 Turkish get-ups each arm
METCON
15 Min AMRAP
5 Kettlebell swings
5 Goblet squats
1 Wall climb
15 Turkish get-ups each arm
METCON
15 Min AMRAP
5 Kettlebell swings
5 Goblet squats
1 Wall climb
Monday, March 24, 2014
MON, 24 MAR 2014
Skills Drills:
3 Rounds, not for time of ...
5 strict pull-ups
5 strict dips
5 strict HSPU
WOD - NOT RAINING PLAN - Running Clinic at the track (Will go over proper running form and technique, including gate, strike zone on foot, cadence, etc)
Then....8 min AMRAP of 5 burpee broad jumps, 10 sit ups, 30 paces sprinting
WOD - RAINED OUT PLAN - Running Clinic in Gym (20 min to cover same running mechanics)
Then....15 min AMRAP of 5 burpee pull-ups, 10 sit-ups, 20 walking lunges
3 Rounds, not for time of ...
5 strict pull-ups
5 strict dips
5 strict HSPU
WOD - NOT RAINING PLAN - Running Clinic at the track (Will go over proper running form and technique, including gate, strike zone on foot, cadence, etc)
Then....8 min AMRAP of 5 burpee broad jumps, 10 sit ups, 30 paces sprinting
WOD - RAINED OUT PLAN - Running Clinic in Gym (20 min to cover same running mechanics)
Then....15 min AMRAP of 5 burpee pull-ups, 10 sit-ups, 20 walking lunges
Friday, March 21, 2014
FRI, 21 MAR 2014
WOD:
CF Open 14.4
14 Minute AMRAP
60 Calorie Row
50 Toes to Bar
40 Wall Balls
30 Cleans (135/95)
20 Muscle-ups
Technique Videos
Check out the video of the CF Open 14.4 Live Announcement and watch Scott Panchik and Josh Bridges go head to head. The guys from Barbell Shrugged offer up some tips for tackling 14.4 here. Matt Chan and Chris Spealler cover some T2B efficiency tips here and Jason Khalipa show a few T2B variations. Both are short videos, but full of great tips and pointers. The dynamic duo (Spealler/Chan) also cover some efficiency tips for the muscle-up.
CF Open 14.4
14 Minute AMRAP
60 Calorie Row
50 Toes to Bar
40 Wall Balls
30 Cleans (135/95)
20 Muscle-ups
Technique Videos
Check out the video of the CF Open 14.4 Live Announcement and watch Scott Panchik and Josh Bridges go head to head. The guys from Barbell Shrugged offer up some tips for tackling 14.4 here. Matt Chan and Chris Spealler cover some T2B efficiency tips here and Jason Khalipa show a few T2B variations. Both are short videos, but full of great tips and pointers. The dynamic duo (Spealler/Chan) also cover some efficiency tips for the muscle-up.
Wednesday, March 19, 2014
THU, 20 MAR 2014
Skills: MU practice - 15 minutes on the clock to do at least 10 muscle ups or 3 sets of 3 FG pull-ups / 3 ring dips / and 3 jumping transitions.
New athletes will learn proper dip and/or pull-up techniques.
New athletes will learn proper dip and/or pull-up techniques.
WOD: 5 RFT (20 min time cap):
4 Power Clean-Front Squat-Split Jerk (alternate legs) (135/95)
50 DU (consider dropping the total reps if still learning DUs. Goal is to do DUs and not singles)
1 min rest between rounds
Coaches note: If you are uncomfortable with alternating legs with the split jerk, lower the weight so that the jerk is manageable with both legs. These are not squat cleans. Athletes will clean the weight then come to full extension, then front squat the weight and come back to full extension before performing the split jerk.
4 Power Clean-Front Squat-Split Jerk (alternate legs) (135/95)
50 DU (consider dropping the total reps if still learning DUs. Goal is to do DUs and not singles)
1 min rest between rounds
Coaches note: If you are uncomfortable with alternating legs with the split jerk, lower the weight so that the jerk is manageable with both legs. These are not squat cleans. Athletes will clean the weight then come to full extension, then front squat the weight and come back to full extension before performing the split jerk.
WED, 19 MAR 2014
Skills - Learn MU and work MU progression (after WOD)
WOD: For time (20min time cap):...
500m row
30 WB (20/16 at 10/9 ft)
30 out-side leg mt climbers
30 SDLHP (85/55)
30 T2B
800m run
Bring your jump ropes tomorrow.
WOD: For time (20min time cap):...
500m row
30 WB (20/16 at 10/9 ft)
30 out-side leg mt climbers
30 SDLHP (85/55)
30 T2B
800m run
Bring your jump ropes tomorrow.
Tuesday, March 18, 2014
TUE, 18 MAR 2014
SWOD:
20 min to find 1RM of strict press and 1RM of push press
WOD:
4 RFT (20 MIN CAP)
400 Meter Run
50 Air Squats
20 min to find 1RM of strict press and 1RM of push press
WOD:
4 RFT (20 MIN CAP)
400 Meter Run
50 Air Squats
Thursday, March 13, 2014
THU, 13 MAR 2014
WOD:
4 rounds - 5 min each round with 1 min rest between rounds:
Round 1 - with 5:00 running clock, run 400 meters, then do AMRAP of pull-ups (any form is ok - strict, kip, jumping, bands)
- Rest 1 min
Round 2 - with 5:00 running clock, run 400 meters, then do AMRAP of MB cleans (from ground, full hip extension, drop hips below knee crease)
- Rest 1 min
Round 3 - with 5:00 running clock, run 400 meters, then do AMRAP of plate ground to OH (athlete chooses weight)
- Rest 1 min
Round 4 - with 5:00 running clock, run 400 meters, then do AMRAP of OH walking lunges with same plate used for plate ground to OH
4 rounds - 5 min each round with 1 min rest between rounds:
Round 1 - with 5:00 running clock, run 400 meters, then do AMRAP of pull-ups (any form is ok - strict, kip, jumping, bands)
- Rest 1 min
Round 2 - with 5:00 running clock, run 400 meters, then do AMRAP of MB cleans (from ground, full hip extension, drop hips below knee crease)
- Rest 1 min
Round 3 - with 5:00 running clock, run 400 meters, then do AMRAP of plate ground to OH (athlete chooses weight)
- Rest 1 min
Round 4 - with 5:00 running clock, run 400 meters, then do AMRAP of OH walking lunges with same plate used for plate ground to OH
Wednesday, March 12, 2014
WED, 12 MAR 2014
WOD (35min max) - For Time:
30 ring dips
60 box jumps (24/20)
30 burpees
60 wallballs (20/16)
30 HRPU
60 steps walking lunge (outside back door)
800m run
This will be done in heats. First to sign up on the board will be first to go.
30 ring dips
60 box jumps (24/20)
30 burpees
60 wallballs (20/16)
30 HRPU
60 steps walking lunge (outside back door)
800m run
This will be done in heats. First to sign up on the board will be first to go.
Tuesday, March 11, 2014
TUE, 11 MAR 2014
Tuesday's WOD:
Mobility: (5 min) hamstring stretching (dynamic and static)
WOD: 5 RFT ...
400m run (around movie theater and parking lot in rear of movie theater)
5 burpee pull-ups
10 squat cleans (135/95)
5 HSPUs
Mobility: (5 min) hamstring stretching (dynamic and static)
WOD: 5 RFT ...
400m run (around movie theater and parking lot in rear of movie theater)
5 burpee pull-ups
10 squat cleans (135/95)
5 HSPUs
Technique Videos
Quick video from Mobility WOD on getting those hammies nice and loose. CrossFit OG Greg Amundson covers the burpee pull-up. Chris Speallr goes over the handstnad push-up. Josh everett covers coaching the squat clean.
Monday, March 10, 2014
MON, 10 MAR 2014
WOD 1:
30-20-10 Double Unders/ Sit Ups
10 Min Rest
WOD 2:
20 Min to Find 3RM KB/DB Snatch
Technique Videos
Jeff Martone covers the kettlebell snatch.
30-20-10 Double Unders/ Sit Ups
10 Min Rest
WOD 2:
20 Min to Find 3RM KB/DB Snatch
Technique Videos
Jeff Martone covers the kettlebell snatch.
Thursday, March 6, 2014
THU, 6 MAR 2014
WOD:
Fight Gone Bad
3 rounds, rotating ea. min:
Wall-ball shots @20/14LBS,
Sumo deadlift high-pull @75/55LBS,
Box-jumps/step-ups @20"/16"Push-press @75/55LBS,
Rows for cal or burpees
1 minute rest between rounds
Fight Gone Bad
3 rounds, rotating ea. min:
Wall-ball shots @20/14LBS,
Sumo deadlift high-pull @75/55LBS,
Box-jumps/step-ups @20"/16"Push-press @75/55LBS,
Rows for cal or burpees
1 minute rest between rounds
Wednesday, March 5, 2014
Tuesday, March 4, 2014
TUE, 4 MAR 2014
WOD:
Establish 5 RM Overhead Squat
then...
4-4-3-3-2-2-1-1 w/same weight from 5 RM
Form should be near perfect. Once form begins to break, do not continue to add weight.
Technique Videos
John Gilson the mic'd instructor and owner of Again Faster gives a great review on how to perform the OHS.
Establish 5 RM Overhead Squat
then...
4-4-3-3-2-2-1-1 w/same weight from 5 RM
Form should be near perfect. Once form begins to break, do not continue to add weight.
Technique Videos
John Gilson the mic'd instructor and owner of Again Faster gives a great review on how to perform the OHS.
Monday, March 3, 2014
MON, 3 MAR 2014
WOD:
3 sets of both Max Effort Strict Pull Ups and Strict Handstand Push Ups
then...
For Time:
100 KB Swings (2/1.5 pd)
EMOM do 5 burpees
Goal is to reach 100 KB swings as fast as possible while still doing the burpees every minute.
3 sets of both Max Effort Strict Pull Ups and Strict Handstand Push Ups
then...
For Time:
100 KB Swings (2/1.5 pd)
EMOM do 5 burpees
Goal is to reach 100 KB swings as fast as possible while still doing the burpees every minute.
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