AM
C+J build to a 2rm in 15 mins - video
rest 6 mins
500m row time trial; rest 8 mins 500m row time trial, * score is average of both 500m rows
rest 4hrs.
15 mins amrap:
run 200m
10 WB @ 20#
12 Hand Release push ups
9/19/11
Friday, September 16th, 2011
AM - tech based
A. Power snatch x 1/hang power snatch x 2; x 6 sets; rest 90 sec * light and fast, build slowly
B. Snatch pull to belly button; x 3; x 3; rest 3 mins
C. OHS; x 3,3,3; rest 3 mins *build each set, 1 tough set
PM -recovery
A.MU strict; 1 rep "on the minute for 10 mins", slow and deliberate as possible in the movements
B.Hand stand walk; amrap trips of 20m in 10 mins
C.L-sit; 3 attempts for max total time
A. Power snatch x 1/hang power snatch x 2; x 6 sets; rest 90 sec * light and fast, build slowly
B. Snatch pull to belly button; x 3; x 3; rest 3 mins
C. OHS; x 3,3,3; rest 3 mins *build each set, 1 tough set
PM -recovery
A.MU strict; 1 rep "on the minute for 10 mins", slow and deliberate as possible in the movements
B.Hand stand walk; amrap trips of 20m in 10 mins
C.L-sit; 3 attempts for max total time
Thursday, September 15th, 2011
AM
Row 15 sec @ 95-97% effort; rest 2:15; x 5
rest 7 mins actively
Row 15 sec @ 95-97% effort; rest 2:15; x 5
(work on sprint start and perfect form!, video some of it!)
PM
3 rounds for time @ 100% - video
10 DL @ 225#
50 DU
rest 12 mins
+
3 rounds for time @ 100% - video
Run 200m
10 SDLHP @ 95#
rest 12 mins
+
3 rounds for time @ 100%: - video
20 KBS-1.5pd
20 push ups
Row 15 sec @ 95-97% effort; rest 2:15; x 5
rest 7 mins actively
Row 15 sec @ 95-97% effort; rest 2:15; x 5
(work on sprint start and perfect form!, video some of it!)
PM
3 rounds for time @ 100% - video
10 DL @ 225#
50 DU
rest 12 mins
+
3 rounds for time @ 100% - video
Run 200m
10 SDLHP @ 95#
rest 12 mins
+
3 rounds for time @ 100%: - video
20 KBS-1.5pd
20 push ups
Wednesday, September 14th, 2011
AM
A.B.sqt; x 3; x 3; rest 3 mins - video
B.F.sqt; x 3; x 3; rest 3 mins
C.GHR; x 10; x 4; rest 90 sec
PM
A.Push press; x 7,7,7,5,5,5,3,3,3-rest 90 sec Light and fast, *build slowly but the last 7,5,3 tough
B.Strict chins weighted; x 4; x 4; rest 2 mins
C.GHD sit-ups; x 25,20,15,10,5 Unbroken reps for time:
A.B.sqt; x 3; x 3; rest 3 mins - video
B.F.sqt; x 3; x 3; rest 3 mins
C.GHR; x 10; x 4; rest 90 sec
PM
A.Push press; x 7,7,7,5,5,5,3,3,3-rest 90 sec Light and fast, *build slowly but the last 7,5,3 tough
B.Strict chins weighted; x 4; x 4; rest 2 mins
C.GHD sit-ups; x 25,20,15,10,5 Unbroken reps for time:
Tuesday, September 13th, 2011
AM
5 sets @ High Pace
Row 500m
15 Burpees
rest 8 mins/repeat
PM
Run
2 mins @ 70% effort
rest 2 mins
2 mins @ 80% effort
rest 3 mins
2 mins @ 90% effort
rest 4 mins
2 mins @ 95% effort; rest 6 mins; x 5 sets
5 sets @ High Pace
Row 500m
15 Burpees
rest 8 mins/repeat
PM
Run
2 mins @ 70% effort
rest 2 mins
2 mins @ 80% effort
rest 3 mins
2 mins @ 90% effort
rest 4 mins
2 mins @ 95% effort; rest 6 mins; x 5 sets
Monday, September 12th, 2011
PM
A. back squat - 5,3,2 - 90%; rest 3 min
B. CTB chin ups x 10; rest 1 min x 3
C. Run 400 m @ 90%; rest 5 min x 2
A. back squat - 5,3,2 - 90%; rest 3 min
B. CTB chin ups x 10; rest 1 min x 3
C. Run 400 m @ 90%; rest 5 min x 2
9/2/11
Sunday September 4th, 2011
AM
5,4,3,2,1 For time:
MU
PC @ 220#
PM
7 min amrap:
7 KBS-2PD
7 box jumps @ 24"
5,4,3,2,1 For time:
MU
PC @ 220#
PM
7 min amrap:
7 KBS-2PD
7 box jumps @ 24"
Saturday, September 3rd, 2011
AM
6 min Amrap:
1RM snatch
Burpees
*your score is snatch in KG(you are allowed a maximum of 3 attempts but time starts running on first attempt) and Burpee reps
Noon
5 Rounds for time:
20 WB
20 T2B
20 DU
PM
3 mile run for time:
6 min Amrap:
1RM snatch
Burpees
*your score is snatch in KG(you are allowed a maximum of 3 attempts but time starts running on first attempt) and Burpee reps
Noon
5 Rounds for time:
20 WB
20 T2B
20 DU
PM
3 mile run for time:
Thursday, September 1st, 2011
A. OHS; x 3; x 3; rest 3 mins @ 80%
B.Snatch; x 1.1(rest 10 sec); x 6 sets; rest 60 sec * light and fast
C. Run 400m @ 80% effort; rest 6 mins; 400m @ 90% effort
B.Snatch; x 1.1(rest 10 sec); x 6 sets; rest 60 sec * light and fast
C. Run 400m @ 80% effort; rest 6 mins; 400m @ 90% effort
Tuesday, August 30th, 2011
A. C+J; x 5 T'N'G; x 3; rest 3 mins *light and fast
B. B.sqt; x 3,2,1; rest 4 mins @ 70/80/90 %
C1. MU; x 3; rest 10 sec
C2. DU x 30 Unb.; x 3 sets; rest 2 mins
B. B.sqt; x 3,2,1; rest 4 mins @ 70/80/90 %
C1. MU; x 3; rest 10 sec
C2. DU x 30 Unb.; x 3 sets; rest 2 mins
Saturday, August 27th, 2011
AM
3 rds for time:
25 KBS-2pd
25 burpees
PM
For time:
150 DU
12 squat clean @ 185#
5 rope climbs-15 ft.
100 DU
9 squat clean @ 185#
3 rope climbs
50 DU
6 squat clean @ 185#
1 rope climb
3 rds for time:
25 KBS-2pd
25 burpees
PM
For time:
150 DU
12 squat clean @ 185#
5 rope climbs-15 ft.
100 DU
9 squat clean @ 185#
3 rope climbs
50 DU
6 squat clean @ 185#
1 rope climb
Tuesday, August 23rd, 2011
Crossfit Brussels WOD
10 Min AMRAP
5 KB Thrusters
5 Chins
rest 2 min
8 Min AMRAP
5 KB Snatch
5 Hand Release Push ups
rest 2 min
6 Min AMRAP
5 KB OHS
5 Burpees
Go grab an abmat.....Tabata Sit Ups
10 Min AMRAP
5 KB Thrusters
5 Chins
rest 2 min
8 Min AMRAP
5 KB Snatch
5 Hand Release Push ups
rest 2 min
6 Min AMRAP
5 KB OHS
5 Burpees
Go grab an abmat.....Tabata Sit Ups
Friday, August 19th, 2011
Parking Lot WOD
5 rounds:
25 Squats
20 meter run
10 Burpees
20 meter run
25 DU
20 meter run
10 Hand Release Push Ups
60 meter run back to start
5 rounds:
25 Squats
20 meter run
10 Burpees
20 meter run
25 DU
20 meter run
10 Hand Release Push Ups
60 meter run back to start
Thursday, August 18th, 2011
Paris Park WOD
100 DU Buy In then,
5 rounds of
10 burpees
run up stairs
10 box jumps approx 24in
100 DU Buy In then,
5 rounds of
10 burpees
run up stairs
10 box jumps approx 24in
Sunday, August 14th, 2011
AM
Build to a 1rm squat clean in 30 mins
PM
7rds for time:
24 DU
12 KBS 1.5pd
Build to a 1rm squat clean in 30 mins
PM
7rds for time:
24 DU
12 KBS 1.5pd
Saturday, August 13th, 2011
At the lake this weekend. Adjusted 2011 Crossfit Games WOD 1
250m swim
800m run
25 CTB
50 Hand Release Push Ups
100 Air Squats
800m run
250m swim
800m run
25 CTB
50 Hand Release Push Ups
100 Air Squats
800m run
Thursday, August 11th, 2011
A.Power clean; x 2,2,2,2,2,2; rest 4 mins
B. Halting CG DL; x 3; x 3; rest 3 mins @ 115% above check cathletics for video
C1. GHR; x 12-15; x 3; rest 60 sec
C2. GHD sit-ups; x 12-15; x 3; rest 60 sec
Wednesday, August 10th, 2011
AM
For time:
1km row
50 thrusters @ 44#
30 chins COVP
PM
For time:
Run 800m
30 MU
Run 800m
For time:
1km row
50 thrusters @ 44#
30 chins COVP
PM
For time:
Run 800m
30 MU
Run 800m
Tuesday, August 9th, 2011
AM
5 sets of:
6 Box jumps 24"
9 T2B
20 sec AD @ 100%
rest 7-10 x work
PM
A.Snatch; x 1.1(rest 10 sec); x 6; rest 3 mins
B.Snatch Pull (to belly button); x 3; x 3; rest 3 mins @ 115% above
C.B.Sqt; x 2; x 4; rest 3 mins @ 85%
5 sets of:
6 Box jumps 24"
9 T2B
20 sec AD @ 100%
rest 7-10 x work
PM
A.Snatch; x 1.1(rest 10 sec); x 6; rest 3 mins
B.Snatch Pull (to belly button); x 3; x 3; rest 3 mins @ 115% above
C.B.Sqt; x 2; x 4; rest 3 mins @ 85%
Sunday, August 7th, 2011
AM
A.Split jerk; x 2,2,2,2,2,2; rest 3 mins
B.Push press; build to 1 tough set of 3 reps in 8 mins
C.1 power clean+2 split jerks @ 40% of current best; every 60 sec for 8 mins
PM
12 min amrap:
Run 400m
12 KBS- 2pd
A.Split jerk; x 2,2,2,2,2,2; rest 3 mins
B.Push press; build to 1 tough set of 3 reps in 8 mins
C.1 power clean+2 split jerks @ 40% of current best; every 60 sec for 8 mins
PM
12 min amrap:
Run 400m
12 KBS- 2pd
Saturday, August 6th, 2011
AM
5 sets of:
5 Hang Power Snatch-Tough
6 Burpees AFAP
20 DU
rest 7-10 x work
PM
21,15,9
C2B
OHS @ 115#
5 sets of:
5 Hang Power Snatch-Tough
6 Burpees AFAP
20 DU
rest 7-10 x work
PM
21,15,9
C2B
OHS @ 115#
Thursday, August 4th, 2011
A.Power clean; x 3,3,3,3; rest 4 mins
B. Halting CG DL; x 3; x 3; rest 3 mins @ 110% above check cathletics for video
C1. GHR; x 12-15; x 3; rest 60 sec
C2. GHD sit-ups; x 12-15; x 3; rest 60 sec
B. Halting CG DL; x 3; x 3; rest 3 mins @ 110% above check cathletics for video
C1. GHR; x 12-15; x 3; rest 60 sec
C2. GHD sit-ups; x 12-15; x 3; rest 60 sec
Tuesday, August 2nd, 2011
A.Snatch; x 2,2,2,2,2; rest 3 mins
B.Snatch Pull (to belly button); x 3; x 3; rest 3 mins @ 110% above
C.B.Sqt; x 3; x 5; rest 3 mins @ 80%
B.Snatch Pull (to belly button); x 3; x 3; rest 3 mins @ 110% above
C.B.Sqt; x 3; x 5; rest 3 mins @ 80%
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