Sweat Factory CrossFit WOD Blog: November 2013

Saturday 11/30/13

SKILL:
Shoulder Press: follow Wendler

WOD:

For Time:
50 KB Swings
-24/16

30 Hang Power Cleans
-95/65

10 Box jumps
-RTG 30/24 RX 24/20

40 KB Swings
-24/16kg

20 Hang Power Cleans
-95/65

20 Box Jumps

30 KB Swings
-24/16kg

10 Hang Power Cleans
-95/65

30 Box jumps

Friday 11/29/13

SKILL:

Deadlift: follow Wendler

WOD:

Tabata: 4 exercise's , 8 sets
20 sec of work, 10 sec or rest

Bicycle crunches:
Lie on your back with hands behind your head. Lift head and rotate to bring elbow to opposite knee, then switch sides Continue alternating sides to work the abs, especially the obliques.

Supermans:
Lie prone, and lift arms, legs, and head off the ground and hold the position.

Side elbow plank:
Roll body to side with feet stacked, Even number on each side . Each plank will count as 1 rep)

Opposite arm and leg reach on all fours:
Start on hands and knees, reach the right arm forward as you reach the left leg back, keeping torso stable. Come back to all fours and switch sides.

Abs Day!

Thursday 11/28/13

From all of us here at SFC we wish you a very Happy Thanksgiving !!

4 person team WOD
SFC will have a 9 and 10 Am class only today.

Start with equipment unassembled

(sled with weight, tire, log, sledge hammer, axle bar with weights)

Pass all equip over wall 6'/5'

-jump over wall

Assemble equipment

Each person on team will do each exercise for 20 M

-sled pull 135/90

-tire flip

-farmers carry 135/95 ( with axle, axle is never to put down unless its going over wall)

log and sledge carry while lunging

- once all team members have done each exercise ( 1 team member will hit log 20 times while , 2 members plank, and 1 holds axle with weights. If axle hits ground or member unable to hold to plank each member will do 5 planks)

-then members will do all 4 excercises again until you return to wall

-unassembled equipment and pass over wall

-all members jump over wall to finish line

Wednesday 11/27/13

SKILL:

4x4 strict pull ups

(add weight if easy)

4x4 negative pull ups if you can not do strict pull ups.

Rest 2 min between sets

WOD:

10 min AMRAP

10 Overhead lunges (5 each leg)

- RTG 95/65 RX 85/55

10 Burpees

Tuesday 11/26/13

SKILL:

Bench press : follow Wendler

WOD:

-Four rounds for max reps with 5 min cap for each round

Unbroken Pull-Ups x Max Reps

400 Meter Run

Push Press x Max Reps
-RTG 135/95 RX 115/75

Rest exactly 5 minutes between rounds

-Score is the total amount of pull ups and push presses

Monday 11/25/13

ELIZABETH

21-15-9
Cleans

Ring Dips

Saturday 11/23/13

Skill:

OverHead Press : Wendler

WOD:

“Pick Your Poison”

This workout is broken into two components – set stations and strategic choices. Participants will be broken into groups of four and will be assigned a station. At the stations, no two members can be performing the same movement, which means that you must wait for your teammate to complete their 15 repetitions before the group rotates to the next exercise. Once each member has completed 15 reps of each of the four exercises at the station, you will move on to the choice exercise. Choose one of the two tasks; each member must complete the assigned number of reps.

Choice # 1 – Run or Row? — 1600 m relay run (400 m each teammate) OR 2000 m relay row (500 m each teammate)
Station = 15 KB Swings (53/35) + 15 Slam balls (20/10) + 15 Sit-Ups + 15 Box Jumps (24/20)

Choice # 2 – Top or Bottom? — 10 HSPU or 50 Squats
Station = 15 KB/DB Swings + 15 Slam balls + 15 Sit-Ups + 15 Box Jumps

Choice # 3 – Push or Pull? — 50 Push-Ups or 25 Pull-Ups
Station = 15 KB/DB Swings + 15 Slam balls + 15 Sit-Ups + 15 Box Jumps

Choice # 4 – Jump or Drop? — 50 Jumping Squats or 25 Burpees
Station = 15 KB/DB Swings + 15 Slam balls + 15 Sit-Ups + 15 Box Jumps

Choice # 5 – Press or Hang? — 25 Ring Dips or 25 Knees to Elbows

Friday 11/22/13

SKILL:

DeadLifts: Wendler

WOD:

4 RFT

15 Wall Ball
- 20/14

15 Pull-Ups

"The Body Achieves what the Mind Believes"

Thursday 11/21/13

SKILL:

EMOM for 10 min:
3 Cleans increasing weight each minute working to a 3 rep max

WOD:

Members WOD Day

"The FUNK"

20 Thrusters
-RTG 115/75 RX 95/65

400 M Run

30 Sit ups

400 M Run

30 HRPU

400 M Run

20 Sumo deadlifts
-RTG 115/75 RX 95/65

400M Run

Wednesday 11/20/13

SKILL:

15 min to work on gymnastics exercise of choice... kipping pull up, butterfly, toes to bar, rope climb, double unders, pistols etc....

WOD:

Tabata: 4 exercises 8 sets ......20 sec work 10 sec rest ( alternating right and left each round)

Pistols ( 1 leg squats)

1 arm kettlebell swings
-35/18

1 leg deadlifts

1 arm row with kettlbell or dumbbell
-53/35

"The pain you feel today will be the strength you feel tomorrow"

Tuesday 11/19/13

SKILL:

Bench Press: follow Wendler

WOD:

3 RFT

10 Reverse lunges
-RTG 95/65 RX 85/55

20 Overhead Press
-RTG 95/65 RX 85/55

30 Over the bar burpees

Monday 1/18/13

SKILL:

Back Squat : follow Wendler

WOD:

"Fran"

21-15-9

Thrusters 95/65

Pull Ups

Saturday 11/16/13

SKILL:

Overhead press
-follow Wendler

WOD:

1200m Team Row

120 Team Pull-Ups

120 Overhead press
-RTG135/95 RX 95/65
(bar can not touch ground, 5 burpee penalty for all members of team if it does)

120 DU

120 GHD sit ups

120 Wall balls 20/14

1200m Team Row

*Teams of 3

*Only 1 person working at a time

Friday 11/15/13

SKILL:

Deadlift: Follow Wendler

WOD:

14 min

800M run

3 rounds of:

10 HRPU
10 Butterfly sit ups

with remaining time AMRAP of:

4 pull ups
4 knees to elbows
4 burpee box jump overs (stepping over box each time)

Thursday 11/14/13

Skill:

EMOM for 10 min
-3 snatches increasing weight to 3 rep max

WOD:

EMOM
until you can no longer get reps done within minute

2 Thrusters
-RTG 155/115 RX 115/85

1 burpee to pull ups
( add a burpee pull up each minute)

Wednesday 11/13/13

SKILL:

GHD sit ups
-3x10
weighted if experienced

T2B 3x10

3 x 1 min planks

WOD:

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

Power Cleans
-RTG 135/95 RX 115/85

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

Back squats
-RTG 135/95 RX 115/85

Thank You to all Veterans 11/11/13

http://www.youtube.com/v/b4vpOcgn4Gk?version=3&autohide=1&feature=share&showinfo=1&autohide=1&attribution_tag=OGSQFOp72ujoOrGyUtXMaQ&autoplay=1

Click the Link above to watch a Video remembering our Veterans

On behalf of all of us here at Sweat Factory CrossFit we extend our most sincere thanks to all of the veterans, past and present, who have sacrificed for our freedoms.

Tuesday 11/12/13

SKILL:

Bench Press : follow Wendler

WOD:

4 RFT

10 Wall balls
-20/14 RTG 11'/10'

10 Kettlebell Snatch
-53/35 (alternating arms 5 each arm)

Monday 11/11/13 Veterans Day

"Daniel"

For time:
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups

With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th. To Daniel's family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel.

Saturday 11/09/13

SKILL:

Overhead Press: follow Wendler

WOD:

For time

200 SU or 30 DU

25 Pull-ups

20 KBS 53/36

15 Hang snatches

- RTG 95/65 RX75/55

10 Burpees

Run 400m

10 Burpees

15 Hang snatches

20 KBS

25 Pull-ups

200 SU or 30 DU

Friday 11/08/13

SKILL:

Deadlift following Wendler

WOD:

Tabata “The Sandbager”

8 sets of each exercise: 20 sec work 10 sec rest

Sandbags 45/25

Sandbag rows

Sandbag squat cleans

Sandbag step ups 24/20

Sandbag shoulder press

Thursday 11/07/13

Members WOD Day

Skill: Snatch Balance
-5 x 5 increasing in weight each set

Miss Kelly's WOD:

"Buy In" 10 Turkish Get Ups (comfortable weight)
-5 each arm

3 RFT

21 Dead Lifts
-RTG 205/135 Rx 155/115

15 Burpees over the Bar

9 HRPU

Remember we have Technical Lifting class at 11 am and 7 pm today

Sweat Factory CrossFit WOD Blog