Archives for October 2016

W.O.D.s · October 31, 2016

Tuesday 11/1/16

CrossFit

For time:

5 Power Cleans 135/95

25 Pull-ups

200m Run

5 Power Cleans 135/95

25 Push-ups

200m Run

10 Power Cleans 135/95

50 Pull-ups

400m Run

10 Power Cleans 135/95

50 Push-ups
400m Run

_____________

Competitor 1

For total reps:

Every 1:00 for 10:00

Odd min: Power Clean 185/125

Even min: Ring Muscle-ups

“Angie”

For time:

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Air Squats

Not timed:

1 Mile Jog

______________

Competitor 2

For total reps:

Every 1:00 for 10:00

Odd min: Strict Ring Muscle-ups

Even min: Strict Handstand Push-ups

(choose reps prior to start. unbroken)

(start every minute with 20 double unders)

For time:

10 Hang Power Clean 185/125

100 Pull-ups

10 Hang Power Clean 205/135

100 Push-ups

10 Hang Power Clean 225/155

100 Sit-ups

10 Hang Power Clean 205/135

100 Air Squats

10 Hang Power Clean 185/125

Independent Session:

30-40min Sustained Conditioning 70% MHR

______________

Weightlifting

1.5 Power Snatch + Power Snatch

80% 4(2+1)

1.5 Power Clean + Power Clean

80% 4(2+1)

Back Squat

85% 2×2

75% 4×5

GHD Sit-ups

4×10 -choose weight-

Weighted Dips

4×8 -choose weight-

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“Go to Heaven for the climate, Hell for the company.”
~Mark Twain

Uncategorized · October 30, 2016

Monday 10/31/16

CrossFit
With a partner for total reps:
AMRAP 5:00
50 Wall Ball Shots 20/14
Burpee Box Jumps 24/20

(rest 5:00)

AMRAP 5:00
5 Rope Climbs
Calories on The Assault Bike

(rest 5:00)

AMRAP 5:00
50 Toes to Bar
Calories on The Rower

______________

Competitor 1
For load:
Every 1:00 for 10:00
1 Pause Snatch (:02 BK)
(make consistent increases)

Snatch Pull
100% 3×3

For load:
Every 1:00 for 10:00
1 Pause Squat (:02)
(make consistent increases)

AMRAP 10:00
15 GHD Sit-ups
20 Wall Ball Shots 20/14
15 Back Extensions

______________

Competitor 2
4 rounds:
200m Run
200m Recovery Jog
(2:00 to complete each round)

For load:
Every 1:00 for 10:00
1 Pause Snatch (:02 BK)
(make consistent increases)

Snatch Pull
100% 3×3

For load:
Every 1:00 for 10:00
1 Pause Squat (:02)
(make consistent increases)

4 rounds:
200m Run
200m Recovery Jog
(2:00 to complete each round)

_______________
Weightlifting
Snatch High Pull + Snatch
3(2+2) -choose weight-

Clean High Pull + Clean
3(2+2) -choose weight-

Front Squat
85% 2×2
75% 4×5

Partner Med Ball Sit-up
4×10 -choose weight-

Strict Pull-ups
1x amrap (unweighted)
4×3 -choose weight-
(If you cannot do Strict Pull-ups, do assisted partner pull-ups)

“Facts are stubborn things; and whatever may be our wishes, our inclinations, or the dictates of our passions, they cannot alter the state of facts and evidence.”
~John Adams

W.O.D.s · October 28, 2016

Saturday 10/29/16

7:00a CrossFit Competitors
8:00a Weightlifting Competitors
10:30a Kettlebell
10:30a Powerlifting
12:00p Strongman
12:00p Weightlifting
____________

Weightlifting

Push Press

Work to a heavy set of 4

-then-
85% of heavy set: 2×4

Back Squat

Work to a heavy set of 2

-then-

80% of heavy set: 4×5

4 rounds (choose weight)

10 Bulgarian Split Squats (left leg)

10 Bulgarian Split Squats (right leg)

10 Back Extensions

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“You can have no dominion greater or less than that over yourself.”
~Leonardo da Vinci

W.O.D.s · October 27, 2016

Friday 10/28/16

CrossFit
0:00-3:00 complete 3 rounds of:
3 pull-ups
6 push-ups
9 squats

3:00-6:00 complete 3 rounds of:
4 pull-ups
8 push-ups
12 squats

6:00-9:00 complete 3 rounds of:
5 pull-ups
10 push-ups
15 squats

9:00-12:00 complete 3 rounds of:
6 pull-ups
12 push-ups
18 squats

Continue until unable to complete work in allotted time.
________________

Competitor 1
Power Snatch + Snatch
Work to a heavy set of 1+1
85% of heavy set: 5(1+1) (every 1:00)

For total reps:
Every 1:00 for 10:00
Odd min: Handstand Push-ups
Even min: Toes to Bar
(start every minute with 20 Double unders)

3 rounds for time:
21 Deadlifts 135/95
15 Front Squat
9 Shoulder to Overhead
_______________

Competitor 2
Power Snatch + Snatch
Work to a heavy set of 1+1
85% of heavy set: 5(1+1) (every 1:00)

For time:
Accumulate 1:00 L-Sit Hold

For total reps:
Every 1:00 for 10:00
Odd min: Strict Handstand Push-ups
Even min: Strict Toes to Bar
(start every 1:00 with 20 Double unders)

For time:
Accumulate 1:00 L-Sit Hold

3 rounds for time:
21 Deadlifts 185/135
15 Front Squat
9 Shoulder to Overhead

________________

Weightlifting
Rest

“He who seeks rest finds boredom. He who seeks work finds rest.”
~Dylan Thomas

W.O.D.s · October 26, 2016

Thursday 10/27/16

CrossFit

Rest

___________

Competitor 1&2

Rest

___________

Sprints

6:00p Corona del Sol

___________

Weightlifting

Drop Snatch

Work up to Heavy 3

-then-

80% of heavy set: 2×3

Pause Jerk + Jerk

4(2+1) -choose weight-

Barbell Lunge

3×8 -choose weight-

(8 each side, alternating legs)

Barbell Row

4×8 -choose weight-

Partner Leg Throws

4×20

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“It is the chiefest point of happiness that a man is willing to be what he is.”
~Desiderius Erasmus

W.O.D.s · October 25, 2016

Wednesday 10/26/16

CrossFit

For total reps:

Every 1:00 for 30:00

Min 1: Rope Climb

Min 2: Calories on The Assault Bike

Min 3: Wall Walks

Min 4: Ball Over the Shoulder 150/80

Min 5: Burpees to a Plate

(choose reps/cals prior to start)

_______________

Competitor 1

Clean

Work to a heavy set of 2

85% of heavy set: 8×1 (every :45)

Jerk Dip

100% 3×3

Front Squat

Work to a heavy set of 2

85% of heavy set: 8×1 (every :45)

For time:

48 Kettlebell Swings 53/35

24 CTB Pull-ups

36 Kettlebell Swings

18 CTB Pull-ups

24 Kettlebell Swings

12 CTB Pull-ups

_______________

Competitor 2

Clean & Jerk

70% 1.1.1.1.1 (:30 rest)

75% 1.1.1.1.1 (:45 rest)

80% 1.1.1.1.1 (1:00 rest)

Jerk Dip

100% 3×3

For time:

64 Kettlebell Swings 53/35

32 CTB Pull-ups

48 Kettlebell Swings

24 CTB Pull-ups

32 Kettlebell Swings

16 CTB Pull-ups

5 rounds at 2k pace:

500m Row

(rest 2:00)

_______________

Weightlifting

Deficit Pause Snatch

75% 4×2

Deficit Pause Clean

75% 4×2

Clean Deadlifts

105% 4×5

(based on 1rm clean)

AMRAP 1:30

ABMAT Situps

Face Pulls

4×10 -choose weight-

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“Most people have the will to win, few have the will to prepare to win.”
~Bobby Knight

W.O.D.s · October 24, 2016

Tuesday 10/25/16

CrossFit

For load:

Clean 3-3-3-3-3

(make consistent increases)

For time:

30 GHD Sit-ups

30 Toes to Bar

For time:

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

Thruster 75/55

Sumo Deadlift High Pull 75/55

_____________

Competitor 1

Jerk

Work to a heavy set of 2

85% of heavy set: 8×1 (every :45)

For total reps:

Every 1:00 for 10:00

Odd min: Hang Power Clean 155/105

Even min: Bar Muscle-ups

(choose reps prior to start. unbroken)

5 rounds for time:

15 Calorie Row

30′ Hand Walk

15 Box Jumps 24/20

(rest 1:00)

______________

Competitor 2

3 rounds:

400m Run at 1 Mile Pace

200m Recovery Jog

For time:

3-5-3-7-3-5-3

Strict Handstand Push-ups

Hang Power Clean 185/125

Ring Muscle-up

(alternate rounds with a partner)

3 rounds:

400m Run at 1 Mile Pace

200m Recovery Jog

5 rounds for time:

15 Calorie Assault Bike

45′ Hand Walk

15 Box Jumps 24/20

(rest 1:00)

______________

Weightlifting

Snatch High Pull + Power Snatch

80% 4(2+2)

Clean High Pull + Power Clean

80% 4(2+2)

Back Squat

85% 2×2

65% 4×6

GHD Sit-ups

4×10 -choose weight-

Weighted Dips

4×8 -choose weight-

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“Culture drives great results.”
~Jack Welch

W.O.D.s · October 23, 2016

Monday 10/24/16

CrossFit

For load:

Weighted Push-ups 5-4-3-2-1

(make consistent increases)

AMRAP 15:00

400m Run

21 Kettlebell Swings 53/35

12 Pull-ups

(alternate rounds with a partner)

______________

Competitor 1

Snatch

Work to a heavy set of 2

90% of heavy set: 5×1 (every 1:00)

At a moderate load:

Romanian Deadlift 3-3-3-3

Back Squat

Work to a heavy set of 2

90% of heavy set: 5×1 (every 1:00)

Not timed:

15-12-9-6-3

Toes to Bar

Back Extension

________________

Competitor 2

Snatch

Work to a heavy set of 2

90% of heavy set: 5×1 (every 1:00)

At a moderate load:

Romanian Deadlift 3-3-3-3

Back Squat

Work to a heavy set of 2

90% of heavy set: 5×1 (every 1:00)

Not timed:

21-15-9

GHD Sit-up

Back Extension

Independent Session:

30-40min Sustained Conditioning 70% MHR

_______________

Weightlifting

Muscle Snatch + Snatch

3(1+2) -choose weight-

Muscle Clean + Clean

3(1+2) -choose weight-

Front Squat

85% 2×2

65% 4×6

Partner Med Ball Toss

4×10 -choose weight-

Strict Pull-ups

1x AMRAP (unweighted)

4×3 -choose weight-

(If you cannot do Strict Pull-ups, do assisted partner pull-ups)

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“When you arise in the morning, think of what a precious privilege it is to be alive – to breathe, to think, to enjoy, to love.”
~Marcus Aurelius

Archives for October 2016

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