WOD:
Clean Technique
Mobility
Tuesday, April 29, 2014
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
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
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
OHS 5-5-5 (65-75-85% iRM)
WOD:
21-15-9
Box Jump Overs
Strict Pull-Ups
Squat Jumps
Monday, April 28, 2014
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.
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.
Friday, April 25, 2014
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)
3x5 Turkish get ups (each arm)
3 to 5 Strict handstand push ups
SWOD:
Isabel
30 Snatches for time (135/95)
Wednesday, April 23, 2014
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).
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).
Tuesday, April 22, 2014
TUE, 22 APR 2014
Skills:
3 Rounds
10 Hollow rocks
10 Second L-hang
WOD:
5 RFT
400m run
12 Deadlift (225/155)
3 Rounds
10 Hollow rocks
10 Second L-hang
WOD:
5 RFT
400m run
12 Deadlift (225/155)
Monday, April 21, 2014
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
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
Thursday, April 17, 2014
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
Technique Video
CrossFit Collective demonstrates the Curtis P.
GHD Sit-ups
Ring dips
WOD:
9 Curtis P
20 Double Unders
6 Curtis P
40 Double Unders
3 Curtis P
60 Double Unders
Technique Video
CrossFit Collective demonstrates the Curtis P.
Wednesday, April 16, 2014
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
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
Tuesday, April 15, 2014
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
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.
WOD: 4 RFT
400m run
14 Wall balls
7 Deadlifts (225/155)
14 Toes to bar
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.
Monday, April 14, 2014
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
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
Friday, April 11, 2014
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
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
Thursday, April 10, 2014
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
Chelsea-EMOM for 30 minutes
5 Pull-ups
10 Push-ups
15 Air squats
....until you cannot meet the EMOM any longer
Wednesday, April 9, 2014
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
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.
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
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.
Tuesday, April 8, 2014
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
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.
METCON:
15-12-9-6-3
Pull-ups
Bear crawl to wall
Wall ball
Walking lunge back to pull-up rack
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.
Monday, April 7, 2014
Friday, April 4, 2014
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
WOD: 20 min AMRAP of:
400m run
6 ground to OH (135/95)
6 strict T2B
Thursday, April 3, 2014
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
2-5 Weighted Pull-Ups
25 DU
METCON:
EMOM for 15 Minutes
3 Burpees
5 Box Jumps
8 Air Squats
Wednesday, April 2, 2014
Tuesday, April 1, 2014
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
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
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