12 Days of CrossFit performed BattleBorn style
1 clean and jerk
2 muscle ups
3 deadlifts
4 box jumps 30/24in
5 snatch
6 wall balls 20/16lb
7 kettlebell swings 32/24kg
8 burpees
9 front squats
10 clapping push ups
11 rack lunges per leg
12 chest 2 bar pull ups
Bar weight 60/40kg
Performed as the song
1 clean and jerk
2 muscle ups
1 clean and jerk
3 deadlifts
2 muscle ups
1 c&j
and on down to
12 c2b pull ups
11
10
9
8
7
6
5
4
3
2
1 c&J
Tuesday, December 24, 2013
Holiday Hours
Christmas Day
Closed
12-26 to 12-30
Normal Hours
New Years Eve
6a.m.
7a.m.
Open gym from 10a.m. to Noon
New Years Day
Closed - BUT we will be working on the gym if anyone wants to help :-)
Closed
12-26 to 12-30
Normal Hours
New Years Eve
6a.m.
7a.m.
Open gym from 10a.m. to Noon
New Years Day
Closed - BUT we will be working on the gym if anyone wants to help :-)
Friday, December 20, 2013
Friday 20, December 2013
Skill:
Double unders
Strength:
Back squats
1 pause (3 second hold) back squat + 2 back squats
Work up to a heavy triple then
5 sets at that weight
Rest between sets
Stabilizer:
50 hollow rocks
50 supermans
50 mountain climbers
Metcon:
12 minutes
Odd: 5 clean and jerks 80%
Even: 10 burpees
Double unders
Strength:
Back squats
1 pause (3 second hold) back squat + 2 back squats
Work up to a heavy triple then
5 sets at that weight
Rest between sets
Stabilizer:
50 hollow rocks
50 supermans
50 mountain climbers
Metcon:
12 minutes
Odd: 5 clean and jerks 80%
Even: 10 burpees
Thursday, December 19, 2013
Thursday 19, December 2013
Skill:
3x ME pull ups - strict
Strength:
Snatch grip dealifts
5-5-5-5-5
Good mornings
5-5-5
Stabilizer:
100 ab mat sit ups
Metcon:
"Cindy"
or
"Mary"
LOG on YOUR card
3x ME pull ups - strict
Strength:
Snatch grip dealifts
5-5-5-5-5
Good mornings
5-5-5
Stabilizer:
100 ab mat sit ups
Metcon:
"Cindy"
or
"Mary"
LOG on YOUR card
Wednesday, December 18, 2013
Wednesday 18, December 2013
Skill:
3x ME ring dips
Strength:
Power clean
new 1 rep max in 10 mins
OHS
3 rep max in 10 mins
Stabilizer:
3x10 Turkish Get ups
Get heavier than you started with
Metcon:
EMOM 15 min limit
1 Ground 2 OH 60/40kg
3 pistol squats
*increase G2OH by one rep every round
*switch legs on pistol squats
3x ME ring dips
Strength:
Power clean
new 1 rep max in 10 mins
OHS
3 rep max in 10 mins
Stabilizer:
3x10 Turkish Get ups
Get heavier than you started with
Metcon:
EMOM 15 min limit
1 Ground 2 OH 60/40kg
3 pistol squats
*increase G2OH by one rep every round
*switch legs on pistol squats
Tuesday, December 17, 2013
Holiday Hours for the end of 2013
Christmas Eve
Open gym from 9a.m. to Noon
Christmas Day
Closed
12-26 to 12-30
Normal Hours
New Years Eve
6a.m.
7a.m.
Open gym from 10a.m. to Noon
New Years Day
Closed - BUT we will be working on the gym if anyone wants to help :-)
Open gym from 9a.m. to Noon
Christmas Day
Closed
12-26 to 12-30
Normal Hours
New Years Eve
6a.m.
7a.m.
Open gym from 10a.m. to Noon
New Years Day
Closed - BUT we will be working on the gym if anyone wants to help :-)
Saturday December 21st HOLIDAY POT LUCK!!!!
Hey guys just a reminder
This Saturday at 4:00 p.m. is our Holiday Pot Luck - NOT Paleo :-)
Bring your favorite dish and be ready to laugh and have a great time meeting your other BBCF family members during this holiday season!
Can't wait to see you all and eat all your yummy food!
This Saturday at 4:00 p.m. is our Holiday Pot Luck - NOT Paleo :-)
Bring your favorite dish and be ready to laugh and have a great time meeting your other BBCF family members during this holiday season!
Can't wait to see you all and eat all your yummy food!
Tuesday 17, December 2013
Skill:
3 x ME pull ups
Strength:
Front squats
3 rep max in 10 minutes
Snatch
1 snatch + 1 hang snatch
work to max for day then 3 sets at that weight
Stabilizer:
Max rep GHD sit ups
Metcon:
"Annie"
then immediately follow with a mile and a half run as quickly as possible!
3 x ME pull ups
Strength:
Front squats
3 rep max in 10 minutes
Snatch
1 snatch + 1 hang snatch
work to max for day then 3 sets at that weight
Stabilizer:
Max rep GHD sit ups
Metcon:
"Annie"
then immediately follow with a mile and a half run as quickly as possible!
Monday 16, December 2013
Skill:
Double unders
Strength:
Back squats
5-5-5-3-2-5 - get HEAVYYYYYY - I am watching
Stabilizer:
3x
30 back ext
30 hollow rocks
30 v-twist
Metcon:
4 mins at each movement - keep a running count for the total
KB swing 32/24kg
Sit ups
OHS 30/20kg
Wall balls 20/16lb
Burpees
This workout was one of those that was taxing and exhausting in a CrossFit kinda way
Double unders
Strength:
Back squats
5-5-5-3-2-5 - get HEAVYYYYYY - I am watching
Stabilizer:
3x
30 back ext
30 hollow rocks
30 v-twist
Metcon:
4 mins at each movement - keep a running count for the total
KB swing 32/24kg
Sit ups
OHS 30/20kg
Wall balls 20/16lb
Burpees
This workout was one of those that was taxing and exhausting in a CrossFit kinda way
Saturday 14, December 2013
You can all thank my beautiful and wonderful son for this one!
1000 m row or 1000 single jumps (calves hurt)
100 air squats
100 push ups
100 sit ups
800 m run
80 weighted step ups - 20kg in each hand 24in box
80 ring rows
80 weighted v-twists
600 m row or 600 single jumps
60 lunges - each leg
60 pull ups
60 GHD sit ups
400m run
40 wall balls 20/16lb
40 burpees - hated
40 v-ups
200m row or 200 single jumps
20 deck squats - love these
20 chin ups - sucked ass today
20 hollow rocks
And the quote of the day.....
Amy Hoover - "Not only are you a sadist but a masochist, which makes it sooooo much worse!"
1000 m row or 1000 single jumps (calves hurt)
100 air squats
100 push ups
100 sit ups
800 m run
80 weighted step ups - 20kg in each hand 24in box
80 ring rows
80 weighted v-twists
600 m row or 600 single jumps
60 lunges - each leg
60 pull ups
60 GHD sit ups
400m run
40 wall balls 20/16lb
40 burpees - hated
40 v-ups
200m row or 200 single jumps
20 deck squats - love these
20 chin ups - sucked ass today
20 hollow rocks
And the quote of the day.....
Amy Hoover - "Not only are you a sadist but a masochist, which makes it sooooo much worse!"
Friday 13, December 2013
Skill:
3x
Max effort ring dips
Strength:
Bench press
5-5-5-3-2-5
OHS
10 mins to find 3 rep max
Stabilizer:
100 evil wheels 60kg
Metcon:
400m run
30 KB swings 24/16kg
400m run
30 goblet squats
400m run
30 KB snatch to each arm
400m run
30 KB clean and press to each arm
3x
Max effort ring dips
Strength:
Bench press
5-5-5-3-2-5
OHS
10 mins to find 3 rep max
Stabilizer:
100 evil wheels 60kg
Metcon:
400m run
30 KB swings 24/16kg
400m run
30 goblet squats
400m run
30 KB snatch to each arm
400m run
30 KB clean and press to each arm
Thursday 12, December 2013
Skill:
3 x max effort ring dips
Strength:
15 mins to work to a 1 rep max power clean
Stabilizer:
3x
20 GHD sit ups
10 RDL 60/40kg
Metcon:
100 double unders
20 walking lunges - each leeg
30 box jumps 30/24in
40 kb swings 32/24kg
50 wall balls
100 double unders
3 x max effort ring dips
Strength:
15 mins to work to a 1 rep max power clean
Stabilizer:
3x
20 GHD sit ups
10 RDL 60/40kg
Metcon:
100 double unders
20 walking lunges - each leeg
30 box jumps 30/24in
40 kb swings 32/24kg
50 wall balls
100 double unders
Wednesday 11, December 2013
Skill:
HSPU
Strength:
Back squats
3-3-3-3-3-3-3-3 at 80% of your 1 rep max
Stabilizer:
Max effort toes 2 bar
50 Supermans
Max effort Knees 2 elbows
Metcon:
5x
50 double unders
10 HSPU
500m row
10 OHS 60/42.5kg
HSPU
Strength:
Back squats
3-3-3-3-3-3-3-3 at 80% of your 1 rep max
Stabilizer:
Max effort toes 2 bar
50 Supermans
Max effort Knees 2 elbows
Metcon:
5x
50 double unders
10 HSPU
500m row
10 OHS 60/42.5kg
Wednesday 11, December 2013
Skill:
HSPU
Strength:
Back squats
3-3-3-3-3-3-3-3 at 80% of your 1 rep max
Stabilizer:
Max effort toes 2 bar
50 Supermans
Max effort Knees 2 elbows
Metcon:
5x
50 double unders
10 HSPU
500m row
10 OHS 60/42.5kg
HSPU
Strength:
Back squats
3-3-3-3-3-3-3-3 at 80% of your 1 rep max
Stabilizer:
Max effort toes 2 bar
50 Supermans
Max effort Knees 2 elbows
Metcon:
5x
50 double unders
10 HSPU
500m row
10 OHS 60/42.5kg
Tuesday 10, December 2013
Skill:
Double Unders
Strength:
Snatch
1 snatch + 2 hang snatch
Work up to max for the day
Clean and jerk
2 cleans + 2 jerks
Work up to a max then drop 10kg and perform 3 sets at that weight
Stabilizer:
10 hanging L leg lifts
10 weighted back extensions
Metcon:
10 clusters 60/42.5kg (a cluster is a squat clea- stand up - and then do a thruster = 1 rep)
5 strict pull ups
10 ring push ups
Double Unders
Strength:
Snatch
1 snatch + 2 hang snatch
Work up to max for the day
Clean and jerk
2 cleans + 2 jerks
Work up to a max then drop 10kg and perform 3 sets at that weight
Stabilizer:
10 hanging L leg lifts
10 weighted back extensions
Metcon:
10 clusters 60/42.5kg (a cluster is a squat clea- stand up - and then do a thruster = 1 rep)
5 strict pull ups
10 ring push ups
Monday 9, December 2013
Skill:
HSPU
Strength:
Pause front squats
Work up to a heavy double
5 sets at that weight
Stabilizer:
Max distance farmers carry 32/24 each hand
Metcon:
"Willy"
Three rounds for time of:
Run 800 meters
225 pound Front squat, 5 reps
Run 200 meters
11 Chest to bar pull-ups
Run 400 meters
12 Kettlebell swings, 2 pood
Post time to comments.
U.S. Marine Corps Sergeant Wade D. Wilson, 22, of Normangee, Texas, assigned to the 2nd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, died on May 11, 2012, while conducting combat operations in Helmand province, Afghanistan. He is survived by his mother and step-father Cindy Lee and Ward Easterling, father and step-mother Mitchell Boyd and Tammy Wilson, brothers Chad, Alex and Curtis, and sister Layne.
HSPU
Strength:
Pause front squats
Work up to a heavy double
5 sets at that weight
Stabilizer:
Max distance farmers carry 32/24 each hand
Metcon:
"Willy"
Three rounds for time of:
Run 800 meters
225 pound Front squat, 5 reps
Run 200 meters
11 Chest to bar pull-ups
Run 400 meters
12 Kettlebell swings, 2 pood
Post time to comments.
U.S. Marine Corps Sergeant Wade D. Wilson, 22, of Normangee, Texas, assigned to the 2nd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, died on May 11, 2012, while conducting combat operations in Helmand province, Afghanistan. He is survived by his mother and step-father Cindy Lee and Ward Easterling, father and step-mother Mitchell Boyd and Tammy Wilson, brothers Chad, Alex and Curtis, and sister Layne.
Friday, December 6, 2013
Friday 6, December 2013
Skill:
10 minutes Turkish get ups - get heavy
Strength:
Clean and jerk
15 minutes to work to a max - try to set a new PR
RDL - Romanian deadlifts
3x10
add weight each set
Stabilizer:
3x
15 GHD sit ups
15 evil wheels
Metcon:
21-15-9
Thrusters 52.5/42.5kg
Burpee box jumps 24/20in
10 minutes Turkish get ups - get heavy
Strength:
Clean and jerk
15 minutes to work to a max - try to set a new PR
RDL - Romanian deadlifts
3x10
add weight each set
Stabilizer:
3x
15 GHD sit ups
15 evil wheels
Metcon:
21-15-9
Thrusters 52.5/42.5kg
Burpee box jumps 24/20in
Thursday, December 5, 2013
Thursday 5, December 2013
Skill:
Snatch press
3x10
Strength:
Deadlifts
7 mins to find your 3 rep max
OHS
10 mins to find your 3 rep max
Stabilizer:
Good mornings
3x10
add a little weight
Metcon:
3x
4 min AMRAP
20 wall balls 20/16lb
200m SPRINT
Rest 1 minute between the above three rounds
then after 1 minute rest on final AMRAP
3x
20 weighted v-ups
20 weighted v-twist
20 weighted sit ups
AHAP
Snatch press
3x10
Strength:
Deadlifts
7 mins to find your 3 rep max
OHS
10 mins to find your 3 rep max
Stabilizer:
Good mornings
3x10
add a little weight
Metcon:
3x
4 min AMRAP
20 wall balls 20/16lb
200m SPRINT
Rest 1 minute between the above three rounds
then after 1 minute rest on final AMRAP
3x
20 weighted v-ups
20 weighted v-twist
20 weighted sit ups
AHAP
Wednesday, December 4, 2013
Wednesday 4, December 2013
Skill:
Snatch balance
3x10
Strength:
Front squat
work up to a max double then perform
2-2-2-2-2
Squat clean
7 minutes to find your max for the day
Stabilizer:
1 x max plank hold
Metcon:
2-4-6-8-10
Strict pull ups
Barbell complex 70/50
Barbell complex = 1 rep is 2 deadlifts
2 hang cleans
2 front squats
2 push press
Snatch balance
3x10
Strength:
Front squat
work up to a max double then perform
2-2-2-2-2
Squat clean
7 minutes to find your max for the day
Stabilizer:
1 x max plank hold
Metcon:
2-4-6-8-10
Strict pull ups
Barbell complex 70/50
Barbell complex = 1 rep is 2 deadlifts
2 hang cleans
2 front squats
2 push press
Tuesday, December 3, 2013
Tues:day 3, December 2013
Skill:
10 minutes toes to bar
Strength:
Snatch
work to a max for the day then drop 10kg and perform
1-1-1-1-1
Stabilizer:
100 evil wheels
Metcon:
12 min AMRAP
3 power snatch 60/42.5
6 toes 2 bar
9 push ups
10 minutes toes to bar
Strength:
Snatch
work to a max for the day then drop 10kg and perform
1-1-1-1-1
Stabilizer:
100 evil wheels
Metcon:
12 min AMRAP
3 power snatch 60/42.5
6 toes 2 bar
9 push ups
Monday 2, December 2013
Skill:
100 strict push ups
Strength:
Pause back squats
10 minutes to work up to a heavy set of 3, then perform 3 sets of 3 at that weight
Clean and jerk
5 sets of 3 at 85% of your max
2 cleans + 2 jerks = 1 rep
Metcon:
3x
800m run
10 push jerks 100/60kg
100 strict push ups
Strength:
Pause back squats
10 minutes to work up to a heavy set of 3, then perform 3 sets of 3 at that weight
Clean and jerk
5 sets of 3 at 85% of your max
2 cleans + 2 jerks = 1 rep
Metcon:
3x
800m run
10 push jerks 100/60kg
Friday 29, November 2013
Skill:
smile and work on something you may suck at
Strength:
OHS
10 minutes to find your 3 rep max
Deadlifts
5 minutes to find your 1 rep max
Metcon:
Shankle Complex
3x
3 sets of the following per round
2 hang cleans
1 squat clean
2 jerks
*bar can not touch the ground in a round
*if the bar touches the ground during a round 10 burpees
*increase weight each round
*rest as needed between rounds
*END WITH A HEAVY WEIGHT
smile and work on something you may suck at
Strength:
OHS
10 minutes to find your 3 rep max
Deadlifts
5 minutes to find your 1 rep max
Metcon:
Shankle Complex
3x
3 sets of the following per round
2 hang cleans
1 squat clean
2 jerks
*bar can not touch the ground in a round
*if the bar touches the ground during a round 10 burpees
*increase weight each round
*rest as needed between rounds
*END WITH A HEAVY WEIGHT
Thursday 28, November 2013
Turkey Twins
2x
200m backwards
25 goblet squats
25 burpees
400m run
25 kb swings
25 wall balls
400m run
25 pullups
25 Turkish get ups
200m backwards
If needed rest 1-3 minutes
HAPPY TURKEY DAY!!!!
NOW GET OUT THERE AND EAT SOME FOOD!!!
2x
200m backwards
25 goblet squats
25 burpees
400m run
25 kb swings
25 wall balls
400m run
25 pullups
25 Turkish get ups
200m backwards
If needed rest 1-3 minutes
HAPPY TURKEY DAY!!!!
NOW GET OUT THERE AND EAT SOME FOOD!!!
Wednesday 27, November 2013
Skill:
Bar muscle ups
3x10
Strength:
Snatch
10 minutes work up to your max for the day
Front squat
3 at 85%
2 at 90%
5 at 95%
Metcon:
Sally up Sally down
Front squats 50/30kg
rest 2 minutes
10 minute EMOM
4 power cleans 60/50kg
6 box jumps 30/24in
8 push ups
Bar muscle ups
3x10
Strength:
Snatch
10 minutes work up to your max for the day
Front squat
3 at 85%
2 at 90%
5 at 95%
Metcon:
Sally up Sally down
Front squats 50/30kg
rest 2 minutes
10 minute EMOM
4 power cleans 60/50kg
6 box jumps 30/24in
8 push ups
Tuesday 26, November 2013
So not sure how I missed a week of posting - no really I don't know how I managed it - but I did!
SORRY!!!!
Skill:
Good mornings
3x10
Strength:
Back squat
5-5-3-3-1+
Snatch grip deadlift + snatch pull
3 deadlifts + 1 pull = 1 rep
3-3-3-3-3 add weight till you end @ about 125% of your snatch
Metcon:
2000m row
then as soon as you get it
8 min AMRAP
8 push press 60/42.5kg
8 jump squats 20/15kg
8 ring push ups
SORRY!!!!
Skill:
Good mornings
3x10
Strength:
Back squat
5-5-3-3-1+
Snatch grip deadlift + snatch pull
3 deadlifts + 1 pull = 1 rep
3-3-3-3-3 add weight till you end @ about 125% of your snatch
Metcon:
2000m row
then as soon as you get it
8 min AMRAP
8 push press 60/42.5kg
8 jump squats 20/15kg
8 ring push ups
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