Establish a 1 Rep Max Front Squat
WOD- 5; 3 Minute Rounds of:
3 Burpees
6 Squats
9 KBS- 70/44#
Wednesday, November 21, 2012
1 Rep Front Squats
Pre-Game
Establish a 1 Rep Max Front Squat
WOD- 5; 3 Minute Rounds of:
3 Burpees
6 Squats
9 KBS- 70/44#
Establish a 1 Rep Max Front Squat
WOD- 5; 3 Minute Rounds of:
3 Burpees
6 Squats
9 KBS- 70/44#
Tuesday, November 20, 2012
Muscle Ups and Snatches
Pre-Game
Burgener Warm-Up
Muscle Up Progressions
WOD- 5 Rounds for Time of:
10 Lateral Burpees over a PVC paralette
10 Toes to Bar (Knees to Elbow for modification)
10 Hang Power Snatches- 115/75#
Burgener Warm-Up
Muscle Up Progressions
WOD- 5 Rounds for Time of:
10 Lateral Burpees over a PVC paralette
10 Toes to Bar (Knees to Elbow for modification)
10 Hang Power Snatches- 115/75#
Monday, November 19, 2012
Hero WOD Ship
9 Rounds for Time of:
7 Squat Cleans- 185/135#
8 Burpee Box Jumps- 36/30"
Post WOD Mobility
Hip Flexor Work with Band
Glute Stretch with Band
Tricep Stretch with Band on Rig
What a great weekend at CrossFit 732 for CrossFit 4 Sandy fundraiser. Thank you all for coming out and competing.
7 Squat Cleans- 185/135#
8 Burpee Box Jumps- 36/30"
Post WOD Mobility
Hip Flexor Work with Band
Glute Stretch with Band
Tricep Stretch with Band on Rig
What a great weekend at CrossFit 732 for CrossFit 4 Sandy fundraiser. Thank you all for coming out and competing.
Sunday, November 18, 2012
Saturday November 17th Team WOD
Teams of 6
500m Row
Slam Balls- 30/25#
Burpees
KBS- 53/35#
KB Sumo DL High Pull- 70/44#
Push Press- 95/65#
There will be one teammate at each station. The 500m row will dictate the tempo of each team. While one team member is completing the 500m row, all of the others will be performing the movement at their station at max effort until the row is complete. Once the row is complete, the back person moves up to the rower and starts their row. This pattern will continue for 25 minutes. Get as many rounds in as possible in the time allowed. Good Luck
500m Row
Slam Balls- 30/25#
Burpees
KBS- 53/35#
KB Sumo DL High Pull- 70/44#
Push Press- 95/65#
There will be one teammate at each station. The 500m row will dictate the tempo of each team. While one team member is completing the 500m row, all of the others will be performing the movement at their station at max effort until the row is complete. Once the row is complete, the back person moves up to the rower and starts their row. This pattern will continue for 25 minutes. Get as many rounds in as possible in the time allowed. Good Luck
Friday, November 16, 2012
All About The Butts
Pre-Game
10 Minutes EMOM(every minute on the minute) of Front Squats. 4 reps performed, @ 60% 1 Rep max
WOD- 1 Rd for time of:
75 Air Squats
75 Sit-Ups
75 Ring Dips
75 Mountain Climbers
Post WOD Mobility Work
PVC Dislocates
PVC Rack Stretch (will be explained at class)
10 Minutes EMOM(every minute on the minute) of Front Squats. 4 reps performed, @ 60% 1 Rep max
WOD- 1 Rd for time of:
75 Air Squats
75 Sit-Ups
75 Ring Dips
75 Mountain Climbers
Post WOD Mobility Work
PVC Dislocates
PVC Rack Stretch (will be explained at class)
Thursday, November 15, 2012
Rowing & Drilling
Pre-Game
Today we are implementing a new Squat Clean drill to help develop speed under the bar
WOD- 1 Round for time of:
1000m Row
50 Ring Push-Ups
40 Med Ball Squat Cleans
30 Ball Slams
20 Push Press
10 Pull-Ups
1000m Row
TODAY I DO THINGS OTHERS DON'T SO TOMORROW I CAN DO THINGS OTHERS CAN'T.
Today we are implementing a new Squat Clean drill to help develop speed under the bar
WOD- 1 Round for time of:
1000m Row
50 Ring Push-Ups
40 Med Ball Squat Cleans
30 Ball Slams
20 Push Press
10 Pull-Ups
1000m Row
TODAY I DO THINGS OTHERS DON'T SO TOMORROW I CAN DO THINGS OTHERS CAN'T.
Wednesday, November 14, 2012
HSPU & Lipson
Pre-Game- 6X5
HSPU
Any variation permitted. Strict, kipping, on a box(double the reps, 6X10) etc.
WOD- Lipson- 21-15-9
Back Squat- 185/135#
KBS- 53/35#
No racks are allowed to be used for Rx requirements. If needed, racks may be used to complete WOD.
EVERYDAY WE WAKE UP, AND OUT OF BED AND TOUCH OUR FEET TO THE GROUND, THE DEVIL SAYS, OH SHIT, THEY'RE UP....Team CrossFit ASC.
HSPU
Any variation permitted. Strict, kipping, on a box(double the reps, 6X10) etc.
WOD- Lipson- 21-15-9
Back Squat- 185/135#
KBS- 53/35#
No racks are allowed to be used for Rx requirements. If needed, racks may be used to complete WOD.
EVERYDAY WE WAKE UP, AND OUT OF BED AND TOUCH OUR FEET TO THE GROUND, THE DEVIL SAYS, OH SHIT, THEY'RE UP....Team CrossFit ASC.
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