Author Archives: Shanna

140412 Saturday Mike “Dork” Kennedy

Dork

Main – CrossFit

Warm-up (No Measure)

AMRAC in 10 minutes with
Mobility + 4-10:
TnG Deadlift,
Overhead Squat,
C2B Pull-up,
KBS.

Strength Development

A1. : Front Squat (x 4-5 x 4. )

A2 : Kneeling Torso Row (@ 21X0; 4-6 x 4. )

WOD

Mike “Dork” Kennedy (Time)

33 Back Squats (NTE 225/155lbs)
15 Burpees
33 Deadlifts (NTE 225/155lbs)
15 Burpees
33 KB Swings (NTE 32/24kg)
15 Burpees

140411 Friday

photo (50)

Main – CrossFit

Warm-up (No Measure)

AMRAC in 12 minutes with
Mobility + 5-10:
Romanian Deadlift
KB Windmill
NGHP
Goblet Squat
Toes to Bar.

Strength/Skill Development

A1. : Sumo Deadlift High Pull (x 5-8 x 3.)

A2. : 1-arm DB Overhead Squat (x 5-8/arm x 3. )

WOD

Complete 5 Rounds of the following EMOM (15 minutes total):

A. : Toes-To-Bar (x 5-8. Post score as total reps. )

B. : Goblet Squat ( x 7-10 Moderately Tough. Post total reps. )

C. : Metcon (AMRAP – Reps)

AMRAP Double Unders in 30s.

Post score as total reps.

140410 Thursday

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IMG_5330

Main – CrossFit

Warm-up (No Measure)

AMRAC in 10 minutes with
Mobility + 5-10:
Stone/MB to Shoulder-alternating,
Split Stance BTNP (same reps per leg),
C2B Pull-up (Strict Rnd 1),
H-R Push-up.

Strength/Skill Development

A1. : Split Jerk ( 1-2 x 5)

A2. : Ring Rows ( @ 21X1; 4-6 x 4 – Moderate Effort. )

WOD

Metcon (Time)

30-20-10

Power Clean (60-70% of today’s best SJ x 2 NTE 115/75lbs)

H-R Push-up

140409 Wednesday “Descending Chipper”

IMG_5326

Main – CrossFit

Warm-up (No Measure)

AMRAC in 12 minutes with
Mobility + 4-12:
Sumo Deadlift,
WB–>1-arm Waiter’s Squat,
TGU,
KBS,
TTB,
Box Jump (Step-down Rnd 1)

WOD

Descending Chipper (AMRAP – Reps)

AMRAP in 30 minutes:
1k Row
90 Double Unders
80 Steps Walking Lunge
700m Run to the Left
60 Wall Balls (20/14#/10′)
50 Box Jumps (24/20″)
40 KBS (24/16kg)
30 Burpees
20 Toes to Bar
10 Turkish Get-ups (24/16kg)

140408 Tuesday

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IMG_5320

Main – CrossFit

Warm-up (No Measure)

AMRAC in 10 minutes with
Mobility + 6-12:
DB Suitcase Deadlift,
T-Push-up–>Dip,
Goblet Squat,
RKBS.

Strength Development

Take 20 minutes to progress through A1-4 (NTE 3 Rounds). Move steadily b/w A1-4 then rest 3-5 minutes before restarting A1.

A1. : DB Squat Clean Thruster (TnG x 16-20. )

A2. : Ring Rows ( x 12-16 Tough )

A3. : Axle F/R Box Step-up ( x 8-12 alternating. )

A4. : Row 60s (3 Rounds for calories)

For Calories.

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 minutes of:

6 Burpees Over KB

8 Goblet Squats (NTE 32/24 kg)

12 Russian Swings

140407 Monday

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Main – CrossFit

Warm-up (No Measure)

AMRAC in 10 minutes with
Mobility + 4-8:
Squat Clean
KB Good Morning
BTNP &/or HSPUS (Strict Rnd 1)
C2B Pull-ups (Strict Rnd 1)

Strength/Skill Development

A1. : Romanian Deadlift (@ 2010; 5-8 x 4.)

A2. : Axle Shoulder Press (@ 21X1; 5-8 x 3)

A2. : Handstand Push-ups (AMRAP in 30s x 3. Report total reps. )

WOD

Metcon (Time)

Complete 4 Rounds:

4 Squat Clean (~50-60% today’s best RDL x 8 NTE 155/105lbs)

8 Box Jump Overs (NTE 24/20″)

200m Row

140406 Sunday Recovery

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Main – CrossFit

Recovery 1.4 (AMRAP – Reps)

Complete 1-3 Sets of:

AMRAP in 10 min @ 80%
8 Goblet Squats
12 1-arm DB SDHP alt (6/arm)
8 Plank Burpee Box Step-over (4 per side)
60s Row for Cals

Rest 5 minutes b/w sets

140405 Saturday

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Main – CrossFit

Warm-up (No Measure)

AMRAC in 10 minutes with
Mobility + 4-10:
TnG Deadlift,
KB Windmill,
Goblet Squat,
Toes 2 Bar,
DB Plank Burpee BSU.

Strength Development

Back Squat (@ 20X1; 6-10 x 3.Rest 3 minutes. )

WOD

Complete 3 Rounds of A1, A2, A3. Note total work for each exercise over the 3 rounds.

A1. : Metcon (AMRAP – Reps)

1 minute AMRAP DB Plank Burpee Box Step-up -Moderate (NTE 35/25 – 24/20″)

1 minute Rest

A2. : Metcon (AMRAP – Reps)

1 minute AMRAP Double Unders

1 minute Rest

A3. : Metcon (AMRAP – Reps)

1 minute Max Distance Bear Crawl

1 minute Rest

(Every 24ft or 4 gym mats = 1 point, turn every 8 mats or 48ft)