Warm up:
Same as yesterday
Stabilizer:
50 v-twist 20/16kg
Strength:
Strict press
12-10-8 warm up
5-5-5-5 at 80% of 1 rep max
Metcon:
Robin Birthday WOD
8 min AMRAP
2 pull ups
2 power cleans 70/50kg
8 ring push ups
2 power cleans
Rest 2 minutes
Then
33 rack lunges 60/40kg
Wednesday, August 26, 2015
Monday 24, August 2015
For all of you who were unable to attend Saturday in Carson City at Silver Strike CrossFit, we will continue to honor Deputy Howell with our metcon being his HERO WOD today.
We also have t-shirts available for purchase with all proceeds going to the family of Deputy Howell for sale at BattleBorn
Warm up:
400m jog
2x down and back pass
High knees
Butt kickers
Toe touch high kicks
Lunge steps
Then
20 push ups
Stabilizer:
50 evil wheels
Strength:
Deadlift
12-10-8 warm up
5-5-5-5 at 80% of your 1 rep max
****for those of you who do not attend daily, remember the strength rolls forward one day every week - so, if we deadlift today and press tomorrow, next week we will deadlift on Friday, and press on Monday
Metcon:
"Howell"
400m run
8 pull ups
15 wall balls 20/16lb
15 OH lunges 20/10kg
400m run
8 push ups
15 KB goblet squats
15 KB swings
400m run
35 burpees
With 20lb vest
We also have t-shirts available for purchase with all proceeds going to the family of Deputy Howell for sale at BattleBorn
Warm up:
400m jog
2x down and back pass
High knees
Butt kickers
Toe touch high kicks
Lunge steps
Then
20 push ups
Stabilizer:
50 evil wheels
Strength:
Deadlift
12-10-8 warm up
5-5-5-5 at 80% of your 1 rep max
****for those of you who do not attend daily, remember the strength rolls forward one day every week - so, if we deadlift today and press tomorrow, next week we will deadlift on Friday, and press on Monday
Metcon:
"Howell"
400m run
8 pull ups
15 wall balls 20/16lb
15 OH lunges 20/10kg
400m run
8 push ups
15 KB goblet squats
15 KB swings
400m run
35 burpees
With 20lb vest
Friday 21, August 2015
Warm up:
Get er done
Stabilizer:
100 ab mat sit ups
Strength:
Back squats
12-10-8 warm up
6-6-6 at 75% of your 1 rep max
Metcon:
21 wall balls
15 box jumps
9 Toes to bar
then
21 box jumps
15 toes to bar
9 wall balls
then
21 toes to bar
15 wall balls
9 box jumps
Get er done
Stabilizer:
100 ab mat sit ups
Strength:
Back squats
12-10-8 warm up
6-6-6 at 75% of your 1 rep max
Metcon:
21 wall balls
15 box jumps
9 Toes to bar
then
21 box jumps
15 toes to bar
9 wall balls
then
21 toes to bar
15 wall balls
9 box jumps
Thursday, August 20, 2015
Thursday 20, August 2015
Warm up:
You guessed it
Stabilizer:
100 bicycle crunches
Strength:
Power clean
5x3
building up to a heavy set to that you can drop you butt low and do
Squat clean
2x2
1-1-1-1-1-1-1
Metcon:
5x
7 squat cleans 70/50kg
14 KB swings 24/20kg
You guessed it
Stabilizer:
100 bicycle crunches
Strength:
Power clean
5x3
building up to a heavy set to that you can drop you butt low and do
Squat clean
2x2
1-1-1-1-1-1-1
Metcon:
5x
7 squat cleans 70/50kg
14 KB swings 24/20kg
Wednesday 19, August 2015
Warm up:
I know its the same, but just in case you don't want to scroll down...
800m jog
3x
5 KB press e/s
10 pull ups
10 goblet squats
Then
Lunge stretch
Stabilizer:
50 total KB windmills (keep working on these, you will see them soon enough in a workout with another foreign - that is a hint KB movement)
Strength:
Strict press
12-10-8 warm up
6-6-6 @75% of your 1 rep max
Metcon:
4x
10 Dumbbell man makers 35/25lb
50 double unders
Man maker = push up with hands on dumbbells to a 1 arm row, to the other 1 arm row, to a deadlift, to a "curl" DB on shoulders now, to a front squat, to a press =1
I know its the same, but just in case you don't want to scroll down...
800m jog
3x
5 KB press e/s
10 pull ups
10 goblet squats
Then
Lunge stretch
Stabilizer:
50 total KB windmills (keep working on these, you will see them soon enough in a workout with another foreign - that is a hint KB movement)
Strength:
Strict press
12-10-8 warm up
6-6-6 @75% of your 1 rep max
Metcon:
4x
10 Dumbbell man makers 35/25lb
50 double unders
Man maker = push up with hands on dumbbells to a 1 arm row, to the other 1 arm row, to a deadlift, to a "curl" DB on shoulders now, to a front squat, to a press =1
Tuesday 18, August 2015
Warm up:
Same all week
Stabilizer:
25 hollow rocks
25 baby hollow rocks
25 dead bugs
Strength:
Deadlift
12-10-8 warm up
6-6-6 at 75% of your 1 rep max
Metcon:
"Franzilla"
21 front squats 60/42.5
21 pull ups
15 push press
15 pull ups
9 thrusters
9 pull ups
Same all week
Stabilizer:
25 hollow rocks
25 baby hollow rocks
25 dead bugs
Strength:
Deadlift
12-10-8 warm up
6-6-6 at 75% of your 1 rep max
Metcon:
"Franzilla"
21 front squats 60/42.5
21 pull ups
15 push press
15 pull ups
9 thrusters
9 pull ups
Monday 17, August 2015
Week two of our strength cycle
Warm up will be 12-10-8 - THIS IS A WARM UP
Work sets will be 3x6 at 75% of your 1 rep max
Warm up:
800m jog
3x
5 KB press each side - light
10 pullups
10 goblet squats - light
Then
Lunge stretch to each side
Stabilizer:
Not today we have a HERO WOD
Strength:
Bench press
12-10-8 warm up
3x6 at 75% of your 1 rep max
Metcon:
René
7 rounds for time of:
Run 400 meters
21 walking lunges
15 pull-ups
9 burpees
If you have a 20-lb. weight vest or body armor, wear it.
Post time to comments.
Danish Army Sgt. René Brink Jakobsen of Vang, Denmark, died Jan. 3, 2013, after being hit by an improvised explosive device while on foot patrol with his unit in Upper Gereshk Valley in Helmand Province, Afghanistan. The 39-year-old was a member of the elite Danish Special Forces Ranger unit called Jaegerkorpet. Jakobsen is survived by his wife, Camilla; three children, Mie, Sara and Thor; and many loving relatives and friends.
Warm up will be 12-10-8 - THIS IS A WARM UP
Work sets will be 3x6 at 75% of your 1 rep max
Warm up:
800m jog
3x
5 KB press each side - light
10 pullups
10 goblet squats - light
Then
Lunge stretch to each side
Stabilizer:
Not today we have a HERO WOD
Strength:
Bench press
12-10-8 warm up
3x6 at 75% of your 1 rep max
Metcon:
René
7 rounds for time of:
Run 400 meters
21 walking lunges
15 pull-ups
9 burpees
If you have a 20-lb. weight vest or body armor, wear it.
Post time to comments.
Danish Army Sgt. René Brink Jakobsen of Vang, Denmark, died Jan. 3, 2013, after being hit by an improvised explosive device while on foot patrol with his unit in Upper Gereshk Valley in Helmand Province, Afghanistan. The 39-year-old was a member of the elite Danish Special Forces Ranger unit called Jaegerkorpet. Jakobsen is survived by his wife, Camilla; three children, Mie, Sara and Thor; and many loving relatives and friends.
Tuesday, August 18, 2015
Saturday August 22nd
Please join your BBCF family to honor this man, his service, family and commitment to making our lives safer while jeopardizing his own.
Friday 14, August 2015
It is Friday woot woot - remember our awesome Saturday class at 9 am, and then come play with some strong man moves with us on Snday at American Iron!
Skill:
Bergner warm up
Strength:
Snatch
1-1-1-1-1-1-1
Metcon:
400m run
10 ground 2 overhead 60/40kg
10 toes to bar
300m run
10 ground to overhead
10 toes to bar
200m run
10 ground to overhead
10 toes to bar
Skill:
Bergner warm up
Strength:
Snatch
1-1-1-1-1-1-1
Metcon:
400m run
10 ground 2 overhead 60/40kg
10 toes to bar
300m run
10 ground to overhead
10 toes to bar
200m run
10 ground to overhead
10 toes to bar
Thursday 13, August 2015
Strength:
Strict press
12-10-8 warm up
8-8-8 at 70% of your 1 rep max
Skill:
Laying rear DB rows
Metcon:
EMOM
1-2-3-4-5-5-4-3-2-1
Deadlifts at 60% of your 1 rep max
25 double unders every minute
Strict press
12-10-8 warm up
8-8-8 at 70% of your 1 rep max
Skill:
Laying rear DB rows
Metcon:
EMOM
1-2-3-4-5-5-4-3-2-1
Deadlifts at 60% of your 1 rep max
25 double unders every minute
Thursday, August 13, 2015
Wednesday 12, August 2015
Warm up:
400m run
Then
4x
5 ring rows
6 push ups
7 air squats
Followed by
PVC dislocates
Skill:
Kettlebell windmills
Shoot for 50 each side, or 7 minutes worth of work
*arm locked, reach back with hips, keep your eyes on the KB, oblique's and back "abs" are the focus here
Strength:
Deadlift
12-10-8 WARM UP
8-8-8 at 70% of your 1 rep max you found July 29th, 2015
Metcon:
Today we have Ragen and her 21st birthday!!!!!
Let me say shots, and these movements can be rough - but I was convinced when I took off out the door in front of Jennie Fong running, that I was going to beat her, when she passed me my liquid courage or should I say confidence fell a little bit
8 minute AMRAP
12 pull ups
9 HSPU
4 box jumps
2 minute rest
21 double tap wall balls
400m run
400m run
Then
4x
5 ring rows
6 push ups
7 air squats
Followed by
PVC dislocates
Skill:
Kettlebell windmills
Shoot for 50 each side, or 7 minutes worth of work
*arm locked, reach back with hips, keep your eyes on the KB, oblique's and back "abs" are the focus here
Strength:
Deadlift
12-10-8 WARM UP
8-8-8 at 70% of your 1 rep max you found July 29th, 2015
Metcon:
Today we have Ragen and her 21st birthday!!!!!
Let me say shots, and these movements can be rough - but I was convinced when I took off out the door in front of Jennie Fong running, that I was going to beat her, when she passed me my liquid courage or should I say confidence fell a little bit
8 minute AMRAP
12 pull ups
9 HSPU
4 box jumps
2 minute rest
21 double tap wall balls
400m run
Tuesday 11, August 2015
Warm up:
400m run
Then
4x
5 ring rows
6 push ups
7 air squats
Followed by
PVC dislocates
Skill:
HSPU
10 minutes of work
* Work on a movement you haven't done yet
If you are still using a box, grab a spotter and get upside down on the wall, if you are on the wall, go deeper, if you touch the floor, go deficit, if you only kip work on strict, and vise versa
Strength:
Bench press
12-10-8 WARM UP
8-8-8 at 70% of your 1 rep max YOU found July 28th, 2015
Metcon:
13 min EMOM
5 push ups
7 up downs
9 hollow rocks
(Nice WOD coach Derek, my abs were burning)
400m run
Then
4x
5 ring rows
6 push ups
7 air squats
Followed by
PVC dislocates
Skill:
HSPU
10 minutes of work
* Work on a movement you haven't done yet
If you are still using a box, grab a spotter and get upside down on the wall, if you are on the wall, go deeper, if you touch the floor, go deficit, if you only kip work on strict, and vise versa
Strength:
Bench press
12-10-8 WARM UP
8-8-8 at 70% of your 1 rep max YOU found July 28th, 2015
Metcon:
13 min EMOM
5 push ups
7 up downs
9 hollow rocks
(Nice WOD coach Derek, my abs were burning)
Monday 10, August 2015
Warm up:
400m run
Then
4x
5 ring rows
6 push ups
7 air squats
Followed by
PVC dislocates
Skill:
This week skill will do its best to be a movement to compliment our strength for the day as well as hone some skills we need to get working on again.
Look for notes and clues on the board as well as your coach to see what you need to be working on with theses movements
Pistol squats
3x20 each side
*box, bench, plates - focus on engaging your hamstrings and butt to get up off what you have settled on
*band users, settle in the hole, engage and get up
Strength:
New 8 week cycle starts today, we will max with CrossFit Total in 4 weeks, but it will be one day and if you miss it, then look forward to the end of our cycle
Back squats
12-10-8 WARM UP
8-8-8 at 70% of your 1 rep max YOU FOUND 2 weeks ago on the 27th of July
Metcon:
I sadly missed the note on the board in green pen from Jason Lee that his birthday was the 30th of July, SOOOOOOOO here is his birthday WOD - few days late, I am so sorry Jason!
7 min AMRAP
30 burpees
82 air squats
Rest 2 minutes
33 hang cleans 60/40kg
400m run
Then
4x
5 ring rows
6 push ups
7 air squats
Followed by
PVC dislocates
Skill:
This week skill will do its best to be a movement to compliment our strength for the day as well as hone some skills we need to get working on again.
Look for notes and clues on the board as well as your coach to see what you need to be working on with theses movements
Pistol squats
3x20 each side
*box, bench, plates - focus on engaging your hamstrings and butt to get up off what you have settled on
*band users, settle in the hole, engage and get up
Strength:
New 8 week cycle starts today, we will max with CrossFit Total in 4 weeks, but it will be one day and if you miss it, then look forward to the end of our cycle
Back squats
12-10-8 WARM UP
8-8-8 at 70% of your 1 rep max YOU FOUND 2 weeks ago on the 27th of July
Metcon:
I sadly missed the note on the board in green pen from Jason Lee that his birthday was the 30th of July, SOOOOOOOO here is his birthday WOD - few days late, I am so sorry Jason!
7 min AMRAP
30 burpees
82 air squats
Rest 2 minutes
33 hang cleans 60/40kg
Tuesday, August 11, 2015
Friday 7, August 2015
Warm up:
800m run
10 minutes of mobility
Strength:
Snatch grip deadlifts
5-5-5-5-5
Metcon:
10 min AMRAP
10 wall balls
10 toes to bar
10 box jumps
2 mins rest
5 min max effort plank hold
800m run
10 minutes of mobility
Strength:
Snatch grip deadlifts
5-5-5-5-5
Metcon:
10 min AMRAP
10 wall balls
10 toes to bar
10 box jumps
2 mins rest
5 min max effort plank hold
Thursday 6, August 2015
Warm up:
Yes you know it
Strength:
Strict press
3 rep max
5-5-5-3-3-3
Metcon:
21-15-9
Push press 65/47.5kg
Pull ups
50 double unders between each round and ending with double unders
Yes you know it
Strength:
Strict press
3 rep max
5-5-5-3-3-3
Metcon:
21-15-9
Push press 65/47.5kg
Pull ups
50 double unders between each round and ending with double unders
Wednesday 5, August 2015
Warm up:
I know boaring right???? NO, mobilize that body
800m run
10 minutes mobility
Strength:
Jerk - from the rack
15 minutes to find 3 rep max
Metcon:
200m run
3 front squats at 90% of your 3 rep max found yesterday
400m run
6 front squats at 80%
600m run
9 front squats at 70%
800m run
12 front squats at 60%
I know boaring right???? NO, mobilize that body
800m run
10 minutes mobility
Strength:
Jerk - from the rack
15 minutes to find 3 rep max
Metcon:
200m run
3 front squats at 90% of your 3 rep max found yesterday
400m run
6 front squats at 80%
600m run
9 front squats at 70%
800m run
12 front squats at 60%
Tuesday 4, August 2015
Warm up:
800m run
10 minutes mobility
Strength:
Front squat
1 rep max
8-5-3-1-1-1-1
Should be at about 105% of your 3 rep max we found on 7-8-15 by the third single of four
Metcon:
10-9-8-7-6-5-4-3-2-1
Double KB snatch 24/16kg
100 m farmer carry after each set 24/16kg
800m run
10 minutes mobility
Strength:
Front squat
1 rep max
8-5-3-1-1-1-1
Should be at about 105% of your 3 rep max we found on 7-8-15 by the third single of four
Metcon:
10-9-8-7-6-5-4-3-2-1
Double KB snatch 24/16kg
100 m farmer carry after each set 24/16kg
Monday 3, August 2015
Warm up:
800m jog
10 minutes of mobility
Strength:
Power clean
15 minutes to find 3 rep max
Metcon:
12 min AMRAP
5 thrusters 60/42.5
10 burpees
800m jog
10 minutes of mobility
Strength:
Power clean
15 minutes to find 3 rep max
Metcon:
12 min AMRAP
5 thrusters 60/42.5
10 burpees
Wednesday, August 5, 2015
Monday 27, July 2015
This week is our 1 rep max week for our new strength cycle
Push hard and PR!
Coach Derek did the WOD programming this week, so let us know what you think and how he did.
Push hard and PR!
Coach Derek did the WOD programming this week, so let us know what you think and how he did.
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