Author Archives: Shanna

150411 Saturday

tuckjumps

Main – CrossFit

(No Measure)

AMRAC in 7 Minutes with

Mobility + 3-8:

Wall Ball,

Toes 2 Bar,

Rebounding 15-20s

C2B Pull-up–>MU.

Strength/Skill Development

Choose A based upon what has not yet been completed. Only repeat a tough single effort if it has been 7-10 days since our last. Completed them all? Complete 3-5 sets of 5 of the lift of your choice. Then choose the best option for B based upon your present ability.

A. : Front Squat (Build to a single @ 30X1)

A. : Deadlift (Build to a single @ 30X1)

A. : Back Squat (Build to a single @ 30X1)

A. : Thruster (Build to a single )

B. : Muscle-ups- 3 Min (AMRAP – Reps)

AMRAP Muscle-Ups in 3 Minutes

B. : Toes 2 Bar – 3 Min (AMRAP – Reps)

AMRAP Toes 2 Bar in 3 Minutes

WOD

Wish Right Now (AMRAP – Rounds and Reps)

AMRAP in 10 Minutes:

50-40-30-20-10

Double Unders

Complete 25 Burpees b/w each set.

(Rx+ option includes UB DUs each set.)

150410 Friday

kb

Main – CrossFit

(No Measure)

AMRAC in 7 Minutes

with Mobility + 4-10:

Back Squat,

C2B Pull-up (Strict Rnd 1),

Box Jump (Step down Rnd 1).

Strength Development

Take 20 Minutes to alternate A1/2:

If completed back squat single on 3/31/15 you can attempt again today or complete 3-5 sets of 5 reps starting @ 60-70% after warm-up.

A1. : Back Squat (Build to a single at 30X1 )

A2.: 1-arm DB High-Pull (@ 31X0; 5-8/arm – )

Build to a tough set per arm

WOD

: Ascending Ladder Pwr Cln/Bx Jmps (Time)

1, 2, 3, 4, 5, 6, 7, 8, 9, 10

Power Clean (70-80% of multi-rep max NTE 155/105lbs)

Box Jump (NTE 24/20″)

150409 Thursday


Main – CrossFit

(No Measure)

AMRAC in 8 Minutes

with Mobility + 2-8:

Deadlift- Dynamic Pull,

Dip,

RKBS,

Deadlift Walk -Hold light DBs as able

Rebounding–>Double Unders x 15s.

Strength Development

Take 20 Minutes to cycle A1/2:

A1. : Power Clean (Build to a double (TnG as able) )

A2.: Weighted Dip (Build to a tough double @ 30X1 )

Utilize bodyweight in load total. Subtract gravitron assist from bodyweight or include bodyweight + any added load.

WOD

Choose ONE of the following 3 options. Only complete 12 min EMOM if you have done both A & B options.

A. : Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″

B. : Grit (AMRAP – Rounds and Reps)

AMRAP in 8 minutes of:

5 Hang Squat Clean (Use ~60-70% of a multi-rep NTE 135/95lbs)

25 Double Unders

(Rx+ UB DUs)

C. : Metcon (No Measure)

12 Min EMOM

Odds: DB BSU x 10 -alternating- wave load as needed

Evens: Toes 2 Bar x 6-10

150408 Wednesday


burpee8am

Main – CrossFit

Warm-up (No Measure)

AMRAC in 8 minutes with

Mobility + 2-8:

BTN Thruster,

1-arm OH Carry,

Push-up,

KBS.

Strength/Skill Development

Spend 25 minutes alternating A1-3.

If completed last week can choose to retest A1/2 or perform 3-5 sets of 5 reps starting ~60% of max & building per set.

A1. : Shoulder Press (Build to a single @ 30X1)

A2. : Weighted C2B Pull-up (@ 31X0; – build to a tough double )

A3.: Metcon (No Measure)

Row each of the following at or slightly faster than goal 500m pace.

Set 1: 20s

Set 2: 30s

Set 3: 40s

Set 4: 60s

Rest as needed b/f returning to A1.

WOD

Choose b/w option A or B.

A. : RKB (Time)

500m Row

40 KBS (NTE 24/16 kg)

30 Burpees

B. : 500m Row Repeats (Time)

500m Row for Time

Rest exactly 90s

500m Row for Time

Report score as 1k time. Note splits for each interval in comments.

150407 Tuesday

IMG_6106

Main – CrossFit

(No Measure)

AMRAC in 7 Minutes with

Mobility + 4-8:

BTN Thruster,

KB Farmer’s Carry,

Pull-ups (Strict Rnd 1) OR Ring-Rows,

Push-ups.

Strength/Skill Development

Complete A then choose the best option for B based upon your present ability.

A. : Front Squat (Take 15 minutes to a single @ 30X1)

A. : Thruster (Take 15 minutes to a single @ 30X1)

WOD

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
Sub ring-rows as needed for pull-ups. Note height of bottom of ring relative to shoulder. Also note if push-ups from knees.

150406 Monday

IMG_2029

Main – CrossFit

(No Measure)

AMRAC in 8 Minutes with Mobility + 2-8: Good Morning, C2B Pull-up (Strict Rnd 1)–>Muscle-up, Box Jump (Step down Rnd 1).

Strength Development

Spend 20 minutes cycling A1/2:

A1. : Deadlift (Build to a single @ 30X1)

If you maxed last Thursday then complete 3-5 sets of 5 starting @ 70% of your max following warm-up. Post best set of 5.

A2. : 1-arm DB Press (@ 31X0; 5-8/arm – build to a tough set per arm )

If you attended last Thursday sub with 5-8/arm DB Push-Press OR Strict HandStand Push-ups AMRAP- 1 x 3-4 sets.

WOD

Christine (Time)

3 Rounds for time: 500m Row 12 Deadlifts, bodyweight 21 Box Jumps, 20″ Use 60-70% of today’s best DL NTE BW.

Metcon (Time)

Optional Christine Replacement. Alternate b/w the following two movements descending reps/distance per round: 500m-400-300-200-100m Row 10-8-6-4-2 Hang Power Cleans (50% Deadlift multi-rep max NTE 135/95lbs)

150404 Saturday “Grace”

IMG_6505

Main – CrossFit

(No Measure)

AMRAC in 8 Minutes with Mobility + 4-8: BTN Thruster, Toes 2 Bar, RKBS.

Strength/Skill Development

FS will be tested again in classes on Tuesday 4/7 & BS/HP again on Friday 4/10. If you have completed or will be in class next wk complete Back Squat 3-5 sets of 5 reps for option A prior to moving on to B.

A1. : Back Squat (Build to a single @ 30X1)

A2. : 1-arm DB High-Pull (@ 31X0; 5-8/arm – build to a tough set per arm )

A. : Front Squat (Build to a single @ 30X1)

B. : Clean and Jerk (Build to a tough single in 10 Minutes. )

WOD

Grace (Time)

For Time: 30 Clean and Jerks, 135# / 95# Use 60-70% of best C&J.