Archives for April 2016

W.O.D.s · April 29, 2016

Monday 5/2/16

CrossFit

For time:

75 Air Squats

75 Sit-ups

75 Push-ups

75 Pull-ups

75 Push-ups

75 Sit-ups

75 Air Squats

____________

Competitor 1

Snatch

70% 2×2

75% 1×1

80% 1×1

85% 2×1

90% 3×1

Back Squat

70% 2×3

80% 3×2

For load:

Bent Dumbbell Rows 12-12-12-12

For time:

30 Strict Pull-ups

90′ Hand Walk

30 Handstand Push-ups
15 Strict Pull-ups
45′ Hand Walk
15 Handstand Push-ups

_____________

Competitor 2

For load:

Every 1:00 for 10:00

1 Snatch

(make consistent increases)

For load:

Back Squat 5-5-5-5-5

(make consistent increases)

3 rounds for time:

6 Rope Climbs

12 Pistols (each leg)

18 Dumbbell Snatches (alt arm) 70/50

24 Wall Ball Shots 20/14

5 Rounds for time:

14 Calories on The Assault Bike

7 Deadlifts 275/185

(rest 2:00 between rounds)

_____________

Weightlifting

Muscle Snatch + Snatch

4(1+2) -choose weight-

Snatch Pull

4×3 -choose weight-

Back Squat

73% 1×5

77% 2×5

81% 1×5

Strict Pullups/Lat Pulldowns

4×8 -choose weight-

GHD Sit-ups

4×10 -choose weight-

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“Character is like a tree and reputation like a shadow. The shadow is what we think of it; the tree is the real thing.”
~Abraham Lincoln

W.O.D.s · April 29, 2016

Saturday 4/30/16

7:00a-2:00p Open Gym

7:00a Sprint

7:00a CrossFit Competitor

8:00a Weightlifting Competitor

10:30a Kettlebell

10:30a Powerlifting

12:00p Weightlifting

_________________

Weightlifting

Snatch

80% 1×2

85% 2×2

-then-

Work up to Heavy single

Clean + Jerk

80% 2+1

85% 2(2+1)

-then-

Work up to Heavy single

Back Squat

4×4 -choose weight-

“You win some, lose some, and wreck some.”
~Dale Earnhardt

W.O.D.s · April 28, 2016

Friday 4/29/16

CrossFit

For time:

Bench Press 3-2-2-1-1-1

(make consistent increases)

“Helen”

3 rounds for time:

400m Run

21 Kettlebell Swings 53/35

12 Pull-ups

______________

Competitor 1

Power Snatch

75% 2×2

80% 2×1

85% 2×2

90% 2×1

Bench Press

85% 5×5

Back Squat

85% 5×5

For time:

21-15-9

Russian Kettbell Swing 70/53

GHD Sit-ups

_______________

Competitor 2

For load:

Every 1:00 for 10:00

1 Clean & Jerk

(make consistent increases)

For load:

Front Squat 3-3-2-2-2

(make consistent increase)

“D.T”

5 rounds for time:

12 Deadlifts 155/105

9 Hang Power Cleans

9 Push Jerks

For time:

75m Row

Rest 1:30

75m Row

Rest 1:15

75m Row

Rest 1:00

75m Row

Rest :45

75m Row

Rest :30

75m Row

Rest :15

75m Row

Rest :15

75m Row

________________

Weightlifting

Rest

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“A little flattery will support a man through great fatigue.”
~James Monroe

W.O.D.s · April 27, 2016

Thursday 4/28/16

CrossFit
Rest
____________

Competitor 1&2
Rest or Track
____________

Weightlifting
Block Snatch
75% 2×2
80% 3×1

Block Clean
75% 2×2
80% 3×1

Pause Squat
65% 3×3

Barbell Rows
4×8 -choose weight-

“In every battle there comes a time when both sides consider themselves beaten, then he who continues the attack wins.”
~Ulysses S. Grant

W.O.D.s · April 26, 2016

Wednesday 4/27/16

CrossFit

Skill

Handwalking

With a partner for time:

100 Calories on The Assault Bike

20 Parallette Pass Throughs

100 Kettlebell High Pulls 70/44

20 Parallette Pass Throughs

100 Ball Slams 20/14

20 Parallette Pass Throughs

100 Over your partner Burpees

_______________

Competitor 1

Clean

75% 2×2

80% 2×1

85% 2×2

90% 2×1

Snatch Pull

100% 4×3

For load:

Overhead Lunge 4-4-4-4

(make consistent increses)

For total reps:

Every 1:00 for 10:00

Odd min: DBall Over the Shoulder 150/100

Even min: Pistols

(start every minute with 20 double unders)

_________________

Competitor 2

3 rounds for calories:

2:00 1 Power Snatch every :15 (at 75% of 1rm)

2:00 Row for Calories

(rest 2:00)

For time:

:45 L-Sit

30 Toes to Bar

For time:

21-18-15-12

Wall Ball Shots 20/14

CTB Pull-ups

Ring Dips

GHD Sit-ups

For time:

:45 L-Sit

30 Toes to Bar

5 rounds for time:

9 Calories on The Assault Bike

45′ Farmers Walk 70/53

9 Handstand Push-ups

_________________

Weightlifting

Power Clean + Jerk

90% 4(1+2)

Clean Pull

4×4 -choose weight-

Front Squat

77% 4×5

AMRAP 1:30

Abmat Situps

Face Pulls

4×10 -choose weight-

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“Great men show politeness in a particular way; a smile suffices to assure you that you are welcome, and keep about their avocations as if you were a member of the family.”
~John James Audubon

W.O.D.s · April 25, 2016

Tuesday 4/26/16

CrossFit

For load:

Back Squat 10-10-10

(make consistent increases)

10 rounds for calories + reps:

1:00 Row

:15 Rest

:30 Sit-ups

:15 Rest

______________

Competitor 1

Push Press

75% 1×3

80% 1×3

85% 3×2

Power Clean

75% 2×2

80% 2×1

85% 2×2

90% 2×1

Bench Press

70% 5×5

AMRAP 10:00

1-2-3-4-5-6….

Handstand Push-up

Ring Dip

Push-up

______________

Competitor 2

3 rounds for total reps:

1:00 Rope Climb

(rest 1:00)

For load:

Back Squat 8-8-8-8

(make consistent increases)

For load:

Every 1:00 for 8:00

Min 1: 1 Power Clean & Jerk

Min 2: 2 Power Clean & Jerk

Min 3: 3 Power Clean & Jerk

*continue adding a rep each set

(decrease weight 10lbs/5lbs each set)

3 rounds for calories:

3:00 Row

(rest 5:00)

________________

Weightlifting

Power Snatch + Drop Snatch

85% 3(2+1)

Clean + Push Press

90% 3(1+2)

Rack Jerk

85% 4×2

Barbell Sit-ups

4×5 -choose weight-

Weighted Dips

4×8 -choose weight-

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“Not only strike while the iron is hot, but make it hot by striking.”
~Oliver Cromwell

Uncategorized · April 24, 2016

Monday 4/25/16

CrossFit

“Bradshaw”

10 rounds for time:

3 Handstand Push-ups

6 Deadlifts 225/155

12 Pull-ups

24 Double unders

______________

Competitor 1

Snatch

75% 2×2

80% 2×1

85% 2×2

90% 2×1

Back Squat

70% 5×5

For load:

Every 1:00 for 6:00

Weighted Pull-ups (3-2-2-1-1-1)

(make consistent increases)

AMRAP 7:00

7 Calories on Assault Bike

14′ Hand Walking

7 Handstand Push-ups

_______________

Competitor 2

Active Recovery

_______________

Weightlifting

Power Snatch + Snatch

90% 4(1+1)

Snatch Pull

4×3 -choose weight-

Back Squat

77% 4×5

Strict Pullups/Lat Pulldowns

4×8 -choose weight-

GHD Situps

4×10 -choose weight-

“It is not in the stars to hold our destiny but in ourselves.”
~William Shakespeare

W.O.D.s · April 22, 2016

Saturday 4/23/16

7:00a Regional Competitors Depart for Training Camp
7:00a Sprints
8:00a-2:00p Open Gym
8:00a Competitor Training
8:00a Weightlifting Competitor Training
10:30a Powerlifting
10:30a Kettbell
12:00p Weightlifting
___________

Weightlifting
Snatch
85% 2×2
90% 3×1

Clean + Jerk
85% 2(2+1)
90% 2(1+1)

Back Squat
4×4 -choose weight-

“Complacency is a state of mind that exists only in retrospective: it has to be shattered before being ascertained.”
~Vladimir Nabokov

Archives for April 2016

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