Tuesday 02/25/14

"FLUBBER"

Warm-up
Cardio and Bodyweight warm up
Arm Swings 10 each arm and direction
2x3 negative pull ups
5 Under fence push ups
5 Overhead Squats with pvc pipe or light bar, holding down position for 3 seconds
15  GHD Back Ext

Metcon (AMRAP - Reps)
5 rounds of:

1:00 ME Wall Ball 20/14#
1:00 ME Burpees
1:00 Rest

Skill
Deadlift (Level 1 (Amateur))
5 RM (add 10 lbs to last workout)
Power Snatch (Level 2 (Collegiate))
2 RM
Power Snatch (Level 3 (Professional))
2 RM

Monday 02/24/14

Warm-up
Hips and Shoulder Stretch
Couch Stretch
Spine Roll on Roller
Scapula Smash with lacrosse ball ( 1 minute each side)
Achilles Smash on elevated barbell
2 x 30s seconds Russian Baby Maker
Metcon
CrossFit Games Open 13.4 (AMRAP - Rounds and Reps)
Complete AMRAP in 7 minutes of:
3 Clean and Jerk
3 Toes-To-Bar
6 Clean and Jerk
6 Toes-To-Bar
9 Clean and Jerk
9 Toes-To-Bar
12 Clean and Jerk
12 Toes-To-Bar
15 Clean and Jerk
15 Toes-To-Bar
18 Clean and Jerk
18 Toes-To-Bar
21 Clean and Jerk
21 Toes-To-Bar
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
RX 135/95
Skill
Back Squat (Level 1  (Amateur))
3×5 (add 5 lbs to last workout)
Shoulder Press (Level 1  (Amateur))
3x5 (add 2.5 lbs to last workout)

Barbell Step Up (Level 2 (Professional))
Close Grip Bench Press (Level 2 ( Professional))
 5×2 @ 80%, 1 x max reps @ 60%

Barbell Step Up (Level 3 (Professional))
 4 x 16 reps (8 RT/ 8 LT)
*Pick a box height so the hip is 1″ above the knee. Use a weight you can handle for 16 solid reps
Close Grip Bench Press (Level 3 (Professional))
 5×2 @ 80%, 1 x max reps @ 60%

Tuesday 02/18/14

Metcon:

7 Rounds:
3 Deadlifts
3 Power Cleans (touch and go)

*Do not let go of the bar during the round. Count a penalty if you come off the bar.
*Work up to the heaviest weight possible.
*Rest as needed between rounds.
*If you let go of the bar during the round, count a miss for that round.

Post heaviest load completed to comments.

Skill:

Deadlift (Amatuer)
work up to a 5 RM , try to add 10 lbs to last weeks DL 5 RM

Box Jumps (Seated Box Jumps for Collegiate and Professionals)
Seated Box Jump 2 RM (thights 1″ above parallel when seated w/ 4-7 attempts)

Sprints (All Levels)
2 x 20 Meter Sprints (rest 20 seconds between efforts)
Rest 30 seconds then…
2 x 30 Meter Sprints (rest 30 seconds between efforts)
Rest 30 seconds then…
10 x 10 Meter Flying Starts (rest 30 seconds between efforts)
*take 10 meters to accelerate, you should be full speed by the time you hit your start.
2 x 20 Meter Sprints (rest 20 seconds between efforts)
Rest 30 seconds then…
2 x 30 Meter Sprints (rest 30 seconds between efforts)
Rest 30 seconds then…
10 x 10 Meter Flying Starts (rest 30 seconds between efforts)
*take 10 meters to accelerate, you should be full speed by the time you hit your start.

Monday 02/17/14

Metcon:
CrossFit Games Open 11.1 (AMRAP - Rounds and Reps)

10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#
if your doing single unders reps are 90

Skill:
Weightlifting:
Back Squat (Amatuer)
add 5 lb to last workout
Weightlifting
Shoulder Press (Amatuer)
add 2.5 lb to last workout

Overhead Squat (Collegiate)
@ 2 RM Power Snatch weight from last week or 90% of   1RM

Front Squat (Professional)
work up to 7RM
Shoulder Press (Profeesional)
work up to 7 RM

Saturday 02/15/14

Skill: 
1 Mile Run

WOD:
Complete as many rounds and reps as possible in 8 minutes of:

135/95 lb. Thruster x 5 reps

135/95 lb. Power Clean x 10 reps

Pull-Ups x 15 Reps

Rest 4 minutes, and then,

Complete as many rounds and reps as possible in 8 minutes of:

20 Kettlebell Swings (24/16 kg)

30 Walking Lunge Steps

40 Double-Unders

Rest 4 minutes, and then,

Complete as many rounds and reps as possible in 8 minutes of:

10 Burpees
20 Push-Ups
30 Sit-Ups

Friday 02/14/14

Love the One Your With 

Skill:

Amateur
Power Clean 5×3 (add 2.5 lbs to last workout)

Collegiate

Power Snatch 2 RM

Professional
Power Snatch 2 RM

Then…
All Levels
You have 12 minutes…
Find 1 RM Heaving Snatch Balance(click to see)



WOD:
2 PERSON TEAMS
 AMRAP 12 MIN:
10 reps Shoulder to Overhead  (115lbs/75lbs)
25 reps Deadlifts  (115lbs/75lbs)
50 reps Box Jumps  (24"/20")

Each athlete must perform 5 reps (and no more), before the next athlete can start their 5 reps. Athletes will continue to alternate 5 reps throughout the WOD. Only one athlete per team may be working at a time. The score is the total number of reps in 15 min.

Thursday 02/13/14

Amateur
Squat  3×5 (add 5 lbs to last workout)
Bench 3×5 (add 2.5 lbs to last workout)

Collegiate
Squat 2 RM, 1 x max reps @ 80% of 2 RM
Bench 3×5 @ 80% of 1 RM

Professional
Squat 3×10 @ 90% of 10 RM
Close Grip Bench 10 RM

WOD:

5 RFT

 Power Clean x 5 reps
(use 75-80% of your 1-RM Power Clean)

10 Ring Dips
-RTG weighted dips ( put weight in comments)