Battle Born CrossFit WOD: 2016

Friday, December 16, 2016

Friday 16, December 2016

Burpee/Push-up/Jumping-Jack/Sit-up/Handstand

Thursday, December 15, 2016

Warm up:

5 minutes double unders - YES you must work on them - come on PEOPLE!
then
3x Down and Back
Farmer Carry
Waiter Carry - switch arms each way, or double
Duck walk

Skill/Stabilizer:

Toes 2 bar all week this week - we have some great training tools for you to try with rhythm and the movement

50 each day

Strength:

Bench press
5-5-5-5-5 @ 70%

Super set

Banded tricep extensions over head
5x20

Metcon:

This one is performed FGB style

3x
1 minute work max reps for a TTAL score of all reps at the end
1 minute rest between rounds

Hope

Burps
Snatch 35/20kg
Box jumps
Thrusters 35/20kg
Chest to bar pull ups

Wednesday, December 14, 2016

Wednesday 14, December 2016

Tuesday, December 13, 2016

Tuesday 13, December 2016

Run 400 meters
Max-reps pull-ups

As many rounds as possible in 20 minutes.
Note number of pull-ups completed for each round.

Every time you stop pull ups you run :-)

Monday, December 12, 2016

Monday 12, December 2016

Warm up:

5 minutes double unders - YES you must work on them - come on PEOPLE!
then
3x Down and Back
Farmer Carry
Waiter Carry - switch arms each way, or double
Duck walk

Skill/Stabilizer:

Toes 2 bar all week this week - we have some great training tools for you to try with rhythm and the movement

50 each day

Strength:

We are at 5x5 for 70% of your max this week - time flies when your getting strong!

Strict press
5-5-5-5-5 @70%

Super set

Plate raise with a twist to both right and left
15-15-15-15-15 20/10kg

Metcon:

We are having LADIES week in the house - ooooooo yaaaaaaa

Elizabeth

21-15-9

Power cleans 60/42.5
Ring dips - any modification including bands is double reps

Saturday, December 10, 2016

Saturday 10, December 2016

NO CLASS TODAY!

Friday 9, December 2016

Warm up:

1000m row
then 3x10
Pull ups - no kipping
Push ups
OHS

Skill/Stabilizer:

3x
1 minute hollow hold
1 minute superman hold
1 minute hollow bicycle hold

Strength:

15 minutes

Snatch

Metcon:

21-15-9-15-21

Front squats 60/42.5kg
Toes 2 Bar

Thursday 8, December 2016

Warm up:

1000m row
then 3x10
Pull ups - no kipping
Push ups
OHS

Skill/Stabilizer:

50 double KB sit ups

Strength:

Back squats
5x8 @65%

Super set with

Bulgarian split squats 5x10 each leg

Metcon:

300 double unders
30 box jumps 24/20inch
30 wall balls 20/16lb
300 double unders

15 minute time cap

Sooooooo, it is 900 singles for those of you who don't or can't do double under's...
I really really SUGGEST you buy a good rope, like an RX Smart Gear, and get to working on these double under's. Some of you just jump roped for 15 minutes solid today....

Wednesday 7, December 2016

Warm up:

1000m row
then 3x10
Pull ups - no kipping
Push ups
OHS

Right into the WOD today, we have a new HERO WOD - and its a long one

Manuel

5 rounds of:
3 minutes of rope climbs
2 minutes of squats
2 minutes of push-ups
3 minutes to run 400 meters

Wear a weight vest or body armor. After the run, rest for the remainder of the 3 minutes before beginning the next round.

Post reps completed to comments.

Italian Army Capt. Manuel Fiorito, 27, of Verona, Italy, was killed May 5, 2006, when a roadside bomb detonated near his vehicle in Kabul, Afghanistan. Shortly before he died, Fiorito tended to other wounded men and prepared for defense against the enemy attack.

Fiorito served with the Italian 2nd Alpine Regiment and was posthumously awarded the Silver Medal of Military Valor for his bravery.

Fiorito was fond of Cindy, Murph, Mary and Angie, and was a pioneer in bringing CrossFit to the Italian military community. He is survived by many friends and family.

Tuesday 6, December 2016

Warm up:

1000m row
then 3x10
Pull ups - no kipping
Push ups
OHS

Skill/Stabilizer:

5 minutes max effort v-ups

Strength:

Power Cleans
3-3-3-3-3
getting heavier each set to set you up for
Squat cleans
3-3-3-3-3

Metcon:

4x
500m row
15 push press 60/42.5kg

Monday 5, December 2016

Warm up:

1000m row
then 3x10
Pull ups - no kipping
Push ups
OHS

Skill/Stabilizer:

3 minutes max weighted sit ups

Strength:

Week 4 of 12
65% of your max this week

Deadlifts
5x8 @65%

Super set with

Band pull throughs 5x20

Metcon:

30-20-10
Back squats at 65%
Power cleans at 65%

Oooooh it burns

Thursday, December 1, 2016

Thursday 1, December 2016

Warm up:

Fish Game
Then 1 minute of each
Right shoulder stretch
Left shoulder stretch
Right hip stretch
Left hip stretch
2 minutes 3rd world squat

Stabilizer:

4x
30 seconds each move
Hollow hold
L-sit
Superman hold

Strength:

Deadlifts
5x8 @60%

then

Strict chin ups
5x10

Metcon:

30-27-24-21-18-15-12-9-6-3

KB swings 24/20kg
Goblet squats 24/20kg

Wednesday 30, November 2016

Staying with our chipper WOD Wednesday we have a new Hero WOD

Warm up:

Fish game
then
1 minute at each
Right arm shoulder stretch
Left arm shoulder stretch
Right hip stretch
Left hip stretch

2 minute 3rd world squat

Strength and Stabilizer - not today, long WOD headed your way

Metcon:

Hollywood

For time:
Run 2 km
22 wall-ball shots, 30-lb. ball
22 muscle-ups
22 wall-ball shots, 30-lb. ball
22 power cleans, 185-lb.
22 wall-ball shots, 30-lb. ball
Run 2 km

Post time to comments.

Sgt. Jonathan Stuart “Hollywood” Hollingsworth, 35, of Rotherham, Yorkshire, England, was killed on Nov. 23, 2006, during a mission in Basra, Iraq. At the time of his death, he was serving with the D Squadron, 22nd SAS Regiment, in the British Army. He received the Conspicuous Gallantry Cross and Queen’s Gallantry Medal for his bravery in the line of duty.

Hollingsworth was a fitness enthusiast and loved pushing himself past the “hurt locker,” according to his friends. His favorite activities included running, skydiving and rugby.

He is survived by his wife, Kate; and sons, Jake and Billy.

Monday 28, November 2016

Warm up:

Fish Game
Then 1 minute of each
Right shoulder stretch
Left shoulder stretch
Right hip stretch
Left hip stretch
2 minutes 3rd world squat

Strength:

Back squats
5x10 @ 55%

SUPER SET with

Front squats 5x 10 @ 60% of max back squat

Metcon:

15-12-9

Deadlifts 102.5/80kg
Box jumps 24/20inch
200m run after each round

Friday, November 25, 2016

Friday 25, November 2016

Warm up:

5 minutes jump rope - work on double unders
4 minutes KB swing - max effort
3 minutes box step up - HIGH
2 minutes ball slam - 20lb ball
1 minute lunges

Skill/Stabilizer:

50 partner evil wheels
* hold in extended position while your partner rolls out to you, then when partner touches you, they hold, you roll in and back out and back and forth

Strength:

Short easy day to recover from all that food yesterday!

Metcon:

Filthy 50!!!!

Wednesday, November 23, 2016

Wednesday 23, November 2016

Warm up:

5 minutes jump rope - work on double unders
4 minutes KB swing - max effort
3 minutes box step up - HIGH
2 minutes ball slam - 20lb ball
1 minute lunges

Skill/Stabilizer:

5 minutes max effort
Double KB sit ups

Strength:

14 minute EMOM

ODD - 10 floor press 60/42.5kg
EVEN - 10 spider man push ups 5 e/s

Metcon:

15 power cleans 60/42.5kg
30 toes 2 bar
30 box jumps 30/24in
15 snatch 60/42.5kg
30 knees 2 elbows
30 double unders
15 push press 60/42.5kg
30 hanging leg raise - challenge yourself with legs straight out in front of you
30 pull ups

Tuesday 22, November 2016

Warm up:

5 minutes jump rope - work on double unders
4 minutes KB swing - max effort
3 minutes box step up - HIGH
2 minutes ball slam - 20lb ball
1 minute lunges

Skill/Stabilizer:

100 partner push ups

Strength:

Deadlifts
5x10 @55%

then

Banded kick backs - 5x 20 each side'
*constant tension

Metcon:

7x

7 hang squat cleans 52.5/40kg
7 box jumps 24/20inch
7 C2B pull ups

Monday 21, November 2016

Warm up:

5 minutes jump rope - work on double unders
4 minutes KB swing - max effort
3 minutes box step up - HIGH
2 minutes ball slam - 20lb ball
1 minute lunges

Skill/Stabilizer:

100 partner med ball sit ups

Strength:

Strict press
5x 10 % 55% of your max
then
7 x 30 second hand stand hold

Metcon:

9 minutes

50 burpees - the remainder of the 9 minutes
Thrusters - max reps 42.5/30kg

Rest 1 minute

3 minutes max effort wall balls 20/16lb

Friday 18, November 2016

5 minute plank

Strength:

Bench press

5 x 10 @ 50 % of your max you found last week

then

Dips - ring or not AND push ups

3 x 10 and 10

Metcon:

15 min EMOM

Minute 1,4,7,10,13 30 push press 35/25kg

Minute 2,5,8,11,14 20 wall balls 20/16lb

Minute 3,6,9,12,15 10 burpees

Thursday 17, November 2016

5 minute AMRAP

20 baby hollow rocks

20 flutter kicks

Strength:

Deadlifts

5x10 @ 50% of your 1 rep max YOU FOUND last week

Then

5 x 10 strict pull ups - add weight if you can do 10 no problem

Metcon:

12 min AMRAP

5 pull ups

10 push ups

15 air squats

*top of every minute 3 burpees

Wednesday 16, November 2016

Long WOD

Strength(ish) its Wednesday

10 min EMOM

Even - 10 thrusters 100m sprint

Odd - 10 OHS 100 m sprint

Metcon:

27-245-21-18-15-12-9-6-3

Calorie row

Box jumps 24/20inch

KB rack lunges 20/16kg

Tuesday 15, November 2016

100 weighted sit ups - plate over head

Strength:

Strict press

5x10 @ 50% of your 1 rep max YOU FOUND LAST WEEK

then

4x10 KB press - bell up! AHAP (this will be very challenging for most of you)

Metcon:

EMOM

0-3 minutes 75/65 calories on the bike

3-6 minutes 30 clean and jerks 70/42.5kg

6-9 minutes 75 KB swings 32/24kg

Penalty

1st round 1 burpee for every missed calorie

2nd round 1 burped pul up for each missed rep

3rd round 1 four count burped or every missed swing

****THIS means MOVE YOUR ASS

Monday 14, November 2016

NEW STRENGTH CYCLE STARTS THIS WEEK - 12 weeks of STRONG

Will see some changes with this cycle, strength days will be
Monday
Tuesday
Thursday
Friday

With Wednesday being a chipper type day a or recovery

Warm up:

5 minutes bike, row, jump OR run - pick 1
Then
5x
10 OHS
Back Extensions
Shoulder dislocates
KB swings

Skill/Stabilizer:

5 minute EMOM
20 hollow swings
10 toes 2 bar

Strength:

Back squats
5x10 @ 50% of max FOUND last week

Then

Front rack lunges - barbel or KB
3x 10 each side

Metcon:

5 x 3 minute AMRAP

30 mountain climbers
20 double unders
10 burps
1 minute rest between

Friday 11, November 2016

Warm up:

3 minute air dyne - 45 calories
Down and back
Small fast steps
One leg high knee jump
Front toe touch
Inch worm

Skill/Stabilizer:

5 minute AMRAP
10 plate pulls with feet - think alligator walk
10 plate pushes

Strength:

Finding new power lift maxes this week!!!!

Strict press
2x10 bar only
3x5 at medium weight YOU feel
3x3 at medium to heavy weight YOU feel
5x1 singles to find max - may only take 3, may take 7 but find it

Thursday 10, November 2016

Warm up:

3 minute air dyne - 45 calories
Down and back
Small fast steps
One leg high knee jump
Front toe touch
Inch worm

Skill/Stabilizer:

5 minute AMRAP
10 plank up downs
10 four count mountain climbers

Strength:

Finding new power lift maxes this week!!!!

Deadlifts
2x10 bar only
3x5 at medium weight YOU feel
3x3 at medium to heavy weight YOU feel
5x1 singles to find max - may only take 3, may take 7 but find it

42-30-18

Deadlift 70/50kg
Thruster 30/20kg

Wednesday 9, November 2016

Warm up:

3 minute air dyne - 45 calories
Down and back
Small fast steps
One leg high knee jump
Front toe touch
Inch worm

Skill/Stabilizer:

5 minute AMRAP
10 sit ups
10 four count flutter kicks

Strength:

Finding new power lift maxes this week!!!!

Bench press
2x10 bar only
3x5 at medium weight YOU feel
3x3 at medium to heavy weight YOU feel
5x1 singles to find max - may only take 3, may take 7 but find it

15-14-13-12-11-10-9-8-7-6-5-4-3-2-1

KB swings 32/24kg
Squat thrusts
THEN
120 calorie row

Tuesday 8, November 2016

Warm up:

3 minute air dyne - 45 calories
Down and back
Small fast steps
One leg high knee jump
Front toe touch
Inch worm

Skill/Stabilizer:

5 minute AMRAP
10 yes 2 bar
10 burped pull ups

Strength:

Finding new power lift mars this week!!!!

Back squats
2x10 bar only
3x5 at medium weight YOU feel
3x3 at medium to heavy weight YOU feel
5x1 singles to find max - may only take 3, may take 7 but find it

Metcon:

50 air squats
5 clean and jerks
40 air squats
4 clean and jerks
30 air squats
3 clean and jerks
20 air squats
2 clean and jerks
10 air squats
1 clean and jerk

Pick an appropriate weight
102.5/70kg
80/60kg
60/40kg

Monday 7, November 2016

Warm up:

3 minute air dyne - 45 calories
Down and back
Small fast steps
One leg high knee jump
Front toe touch
Inch worm

Skill/Stabilizer:

Coaches choice today

Strength:

12 minute EMOM
5 ground 2 OH
5 burpees

Metcon:

"Michael"

Getting close to the end of our "running season"

Friday 28, October 2016

Warm up:

Agility ladder

Skill/Stabilizer:

5x 10 toes 2 bar

Strength:

Full clean + hang clean + jerk

10 x 1+1+1 @ 75%

Retcon:

15 min AMRAP

6 goblet squats 32/24kg
100m suitcase carry
6 push ups
100m KB lunge
6 man makers

Thursday 27, October 2016

Warm up:

Agility ladder

Skill/Stabilizer:

100 evil wheels

Strength:

Full snatch + power snatch = hang snatch
10 x 1+1+1 @ 75%

Metcon:

5k row

Wednesday 25, October 2016

Warm up:

Agility ladder

Skill/Stabilizer:

100 double KB sit ups

Strength:

Clean and jerk - 10 singles @90%
*proper warm up
*take your time
*settle, balance, elbows, drive

Metcon:

6 x 3 minute rounds with 1 minute rest after
15 OHS 42.5/32.5kg
10 laterl burpees
5 muscle ups

Tuesday October 24, 2016

Warm up:

Agility ladder

Skill/Stabilizer:

100 weighted v-ups

Strength:

Snatch
10 singles @90%
*proper warm up
*take your time
*catch in the hole, balance, stable, set, DRIVE

Metcon:
2x
75 calorie row
50 clean and jerks 42.5/32.5kg
25 double unders

Monday 24, October 2016

Warm up:

Agility ladder

Skill/Stabilizer:

100 weighted v-twists

Strength:

4x 3 min rounds
Max effort back squats 80/60kg

Metcon:

Artie

Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats
5 pull-ups
10 thrusters, 95 lb.

Post rounds completed to comments.

Police Officer Arthur “Artie” Lopez, 29, of Babylon Village, New York, was killed in the line of duty on Oct. 23, 2012. Officer Lopez, a decorated eight-year veteran of the force, was serving on the Emergency Services Unit at the Nassau County Police Department at the time of his death. He kept himself in peak physical condition for the job as a member of CrossFit Merrick in Bellmore, New York. Fran and Cindy were among his favorite workouts.

He is survived by his sister, Charo; and parents, Alfonso and Mirella.

Friday, October 21, 2016

Friday 21, October 2016

Warm up:

Agility ladder - coaches choice

Skill/Stabilizer:

Day 1 Pull Up Program

Strength:

Snatch + Hang snatch + OHS 7 x 1+2+2

Metcon:

12 Min AMRAP
20 calorie airdyne
10 deadlifts 90/70kg
10 ring rows - elevated feet

Thursday, October 20, 2016

Thursday 20, October 2016

Warm up:

Agility ladder - coaches choice

Skill/Stabilizer:

Tabatta ring push ups
Tabatta hollow hold

Strength:

Clean and jerk 7 singles @ 85%
Clean pull 5x3 @ 2.5kg higher than last week

Metcon:

3x
400m run
25 KB swings 32/24kg
15 KB snatch e/s 24/16kg

Wednesday, October 19, 2016

Wednesday 19, October 2016

Warm up:

Agility ladder - coaches choice

Skill/Stabilizer:

Day 2 Pull Up Program

Strength:

Snatch balance 3x15
Snatch 7 singles @ 85%

Metcon:

4x
10 front rack lunges e/s 60/40kg
100 m farmer carry 24/20kg
100m waiter carry 50m e/s 24/20kg

Tuesday, October 18, 2016

Tuesday 18, October 2016

Warm up:

Agility ladder - coaches choice

Skill/Stabilizer:

Tabatta Push ups
Tabatta Sit ups

Strength:

7 x 1+2+2
Squat clean + hang squat clean + jerk
Pendlay rows 3x15

Metcon:

3x
30 Double unders
21 Wall balls 20/16lbs
30 Double unders
15 Box jumps 24/20in
30 Double unders
9 hang cleans 60/42.5kg

Monday, October 17, 2016

Monday 17, October 2016

Warm up:

Agility ladder - coaches choice

Skill/Stabilizer:

Day 1 pull up program

Strength:

15 minute EMOM
5 front squats 65%
5 push ups

Metcon:

Friday, October 14, 2016

Friday 14, October 2016

Warm up:

4x
Ball slolem
20 ball slams
easy sprint wi\th ball 100m
20 ball slams
hard sprint with ball

Skill/Stabilizer:

Turkish get ups 10 minutes

Strength:

Clean and jerk 10 singles at 85%
Clean pull 5x3 at 2.5kg heavier than last week

Metcon:

3x
20 KB swings 32/24kg
15 KB front rack step ups double bells 16/12kg
10 TGU - 5 each side AHAP

Thursday, October 13, 2016

Thursday 13, October 2016

Warm up:

4x
Ball slolem
20 ball slams
easy sprint with ball 100m
20 ball slams
hard sprint with ball

Skill/Stabilizer:

Day 1 pull up program

Strength:

Snatch + hang snatch 1 + 2 x 7 at 80%

Back squats 5x3 at 2.5kg heavier than last week

Metcon:

Airdyne/Rower

20 minutes

0-6 minute - 20 seconds on 20 seconds off

2 minute rest

8-12 minute -15 seconds on 15 seconds off

2 minutes rest

14-20 minute - 30 seconds on 15 seconds off

Wednesday, October 12, 2016

Wednesday 12, October 2016

Warm up:

4x
Ball slolem
20 ball slams
easy sprint with ball 100m
20 ball slams
hard sprint with ball 100m

Skill/Stabilizer:

10 minutes turkish get ups

Strength:

Clean + hang clean + jerk 1 + 2 + 1 x 7 at 85%

Front squats 5x3 at 85%

Metcon:

10-8-6-4-2-4-6-8-10

Deadlifts 102.5/80kg

Strict pull ups

Strict Ring dips

Tuesday, October 11, 2016

Tuesday 11, October 2016

Warm up:

4x
Ball slolem
20 ball slams
easy sprint wioth ball 100m
20 ball slams
hard sprint with ball

Skill/Stabilizer:

10 minutes Turkish get upa

Strength:

Snatch 10 singles at 80%

SNatch pull 5x3 at 2.5% higher than last week

Metcon:

1000m row

50 push press 70/50kg

500m row
25 strict press 50/35kg

Monday, October 10, 2016

Monday 10, October 2016

Warm up:

4x
Ball slolem
20 ball slams
easy sprint wioth ball 100m
20 ball slams
hard sprint with ball

Skill/Stabilizer:

Day 2 Pull up

Strength:

12 minute EMOM
3 OHS 60/40kg
3 strict pull ups

Metcon:

10-8-6-4-2 Squat clean 70/50kg
20-16-12-8-4 Plate burpees

Sunday, October 9, 2016

Friday 7, October 2016

Warm up:

5 minutes airdyne
30 second sprint
30 second recover

Skill/Stabilizer:

Day 1 Pull up program

Strength:

SOLID warm up

5 minutes of each lift working to a heavy single

Snatch

Clean and jerk

Metcon:

50 wall balls

50 calories rower

50 HSPU

** Double for scaled HSPU

Thursday 6, October 2016

Warm up:

5 minutes airdyne
30 second sprint
30 second recover

Skill/Stabilizer:

30 second each

Hollow hold

Plank

Burpee

Strength:

OHS 5x3 at 75%

100 double kettlebell sit ups

Metcon:

20 minute EMOM

Odd - Back squats 102.5/80kg

Even - Deadlifts 102.5/80kg

Wednesday 5, October 2016

Warm up:

5 minutes airdyne
30 second sprint
30 second recover

Skill/Stabilizer:

Pull up program Day 2

Strength:

Snatch 5x2 at 75%

Snatch pull 5x3 5kg heavier than last week

Front squat 3x3 at 85%

Metcon:

800m run

1000m row

600m run

750m row

400m run

500m row

Tuesday 4, October 2016

Warm up:

5 minutes airdyne
30 second sprint
30 second recover

Skill/Stabilizer:

Bottom to bottom tabatta push ups

Tabatta hollow holds

Strength:

Clean and jerk 5x2+1 at 75%

Clean pulls 5x3 - 5kg heavier than last week

Back squat 3x5 - 5kg heavier than last week

Metcon:

7x 1 minute on 1 minute off

In 1 minute complete

10 KB swings AHAP

5 KB cleans e/s AHAP

5 KB snatch e/s AHAP

Monday 3, October 2016

Warm up:

5 minutes airdyne
30 second sprint
30 second recover

Skill/Stabilizer:

Pull up program Day 1

Strength:

5x
2 minutes max rep hang cleans 80/60kg
1 minute - 50 double unders

Metcon:

Marston

Complete as many rounds as possible in 20 minutes of:
405-lb. deadlift, 1 rep
10 toes-to-bars
15 bar-facing burpees

Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, New Hampshire, died Jan. 10, 2015, in DeLand, Florida, during military parachute training. Marston was assigned to an East Coast-based SEAL Team and served in the Navy for six years.  

Marston is survived by his girlfriend, Christine Clark; parents, Bill and Nancy; three siblings, Chris, Jeffrey and Emily; and many other friends and family.

Friday, September 30, 2016

Friday 30, September 2016

Warm up:

25 hanging bar shoulder retractions
25 hanging bar kips
25 hanging bar hollow hangs 3 sec
25 handstand kick ups
25 air squats
Down and back duck walks

Strength:

Snatch

Clean and jerk

Front squat

5 minutes each - HEAVY single

Metcon:

21-15-9

1 1/2 thrusters 42.5/30kg

Calorie on the bike

Toes to bar

Thursday, September 29, 2016

Thursday 29, September 2016

Warm up:

25 hanging bar shoulder retractions
25 hanging bar kips
25 hanging bar hollow hangs 3 sec
25 handstand kick ups
25 air squats
Down and back duck walks

Strength:

Power snatch 5x2

Power clean + power jerk 5x2 (1+1)

OHS 3x3 @ 70%

*** all of these need to be at a challenging weight

Metcon:

30 burpees

10 burpee pull ups

30 plank jacks

10 three count burpees

30 burpees

10 burpee box jumps

Wednesday, September 28, 2016

Wednesday 28, September 2016

Warm up:

25 hanging bar shoulder retractions
25 hanging bar kips
25 hanging bar hollow hangs 3 sec
25 handstand kick ups
25 air squats
Down and back duck walks

Strength:

Snatch 5x2 @ 70%
Snatch pull 3x3 - heavy
Front squat 3x3 @ 80%

Metcon:

Annie Goes Up and Down

50-40-30-20-10-20-30-40-50

Double unders
Sit ups

Tuesday, September 27, 2016

Tuesday 27, September 2016

Warm up:

25 hanging bar shoulder retractions
25 hanging bar kips
25 hanging bar hollow hangs 3 sec
25 handstand kick ups
25 air squats
Down and back duck walks

Strength:

Clean and jerk 5 x 2+1 @ 70%
Clean pull 3x3 heavy
Back squat 3x5 - challenging weight

Metcon:

"Incredible Hulk"

20 minute AMRAP

5 deadlifts
5 hang cleans
5 front squats
5 push press
5 back squats

55/35kg
Shooting to do each round unbroken

Monday, September 26, 2016

Monday 26, September 2016

Warm up:

25 hanging bar shoulder retractions
25 hanging bar kips
25 hanging bar hollow holds 3 second each
25 handstand kick ups
25 air squats
Down an back duck walks

Strength:

16 minute EMOM

Odd minutes : 15 hang squat cleans 42.5/35kg
Even minutes : 20 calories airdyne

Metcon:

4x
25 KB swings 32/24kg
10 pull ups
25 evil wheels

Sunday, September 25, 2016

Friday 23, September 2016

Warm up:

Fish game
3x
10 pull up
10 push ups
10 back extensions

Skill/Stabilizer:

5x
30 second hollow hold
30 second toes to bar
30 second chin over bar
30 second knees to elbow

Strength:

Clean and jerk
Work p to a heavy single

Metcon:

3-6-9-12-15-18-21-18-15-12-9-6-3

KB swings 32/24kg
Wall balls 20/16lb
Box jumps 24 inch

Thursday, September 22, 2016

Thursday 22, September 2016

Warm up:

Fish game
then
3x
10 pull ups
10 push ups
10 back extensions

Skill/Stabilizer:

Clean skill work of coaches choice

Strength:

Clean - working up to YOUR max singles
Catch in the hole
Heavy singles

Metcon:

Tabatta Something Else

Wednesday, September 21, 2016

21 Wednesday, September 2016

Warm up:

Fish game
then
3x
10 pull ups
10 push ups
10 back extensions

Skill/Stabilizer:

Snatch skill work

Strength:

Snatch - singles building up to YOUR max
15 minutes
Catch in the hole

Metcon:

16 minute EMOM

Even 10 power clans 42.5/30kg
Odd 10 burpees

Tuesday, September 20, 2016

20 Tuesday, September 2016

Warm up:

Fish game
then
3x
10 pull ups
10 push ups
10 back extensions

Skill/Stabilizer:

5x
30 second hollow hold
30 second plank
30 second plank jacks
30 second up downs

Strength:

Front squats
15 minutes to find 1 rep max

Metcon:

12 min AMRAP

2-4-6-8-10-12...

Front squats
Shoulder 2 overhead 60/42.5kg

Monday, September 19, 2016

19 Monday, September 2016

Warm up:

Fish Game
Then
3x
10 pull ups
10 push ups
10 back extensions

Skill/Stabilizer:

10 minutes snatch and clean movement pattern of coaches choice for metcon

Strength:

12 min EMOM

Odd - 3 hang snatch / 3 burpees
Even - 3 hang clean and jerks / 3 burpees

Metcon:

4x
400m run
400 sinlge jumps
400m row

Sunday, September 18, 2016

Friday 16, September 2016

Warm up:

400m run
Then
3x
20 ball slams - 14lb ball
15 supermans
10 OHS

Skill:

Jerk technique

Strength:

Jerks 3-3-3-3-3-3-3

Metcon:

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Double unders

***If you dont complete a round, you must start over from the top of that round

Thursday 15, September 2016

Warm up:

400m run
Then
3x
20 ball slams - 14lb ball
15 supermans
10 OHS

Stabilizer:

50 hollow rocks
50 evil wheels
50 four count flutter kicks

Strength:

Back squats 8-8-8-8-8

Metcon;

1000m row
then
5x
20 wall balls
10 dips
then
800m run

Wednesday 14, September 2016

Warm up:

400m run
Then
3x
20 ball slams - 14lb ball
15 supermans
10 OHS

Skill:

Clean skill

Strength

Clean 3-3-3-3-3
Jerk 5-5-5-5-5
Mountain climbers - 50 each side

Metcon:

Bear Complex

Tuesday 13, September 2016

Warm up:

400m run
Then
3x
20 ball slams - 14lb ball
15 supermans
10 OHS

Skill:

Snatch skill work

Strength:

Snatch 3-3-3-3-3

Snatch grip high pull 8-8-8

Hanging knee raise 15-15-15

Metcon:

4x
10 KB swings AHAP
15 KB swings
25 KB swings
50 KB swings

Monday 12, September 2016

Warm up:

400m run
Then
3x
20 ball slams - 14lb ball
15 supermans
10 OHS

Skill/Stabilizer:

50 double KB sit ups

Strength:

12 min EMOM
every 30 seconds
5 SLDL 80/60kg

Metcon:

Fight Gone Bad

3x 5 minute EMOM with a 1 min rest between rounds

Minute 1 Wall ball AMRAP
Minute 2 Sumo deadlift high pull AMRAP
Minute 3 Box jumps AMRAP
Minute 4 Push press AMRAP
Minute 5 Row for calories

Tuesday, September 6, 2016

Tuesday 6, September 2016

Warm up:

2 min air dyne or rower
then
50 PVC dislocates
25 walking lunges each side
50 ball slams - 14lb med ball - blue ones

Skill:

Go over movements and variations for today's workout

Strength:

Long WOD today, its a new HERO WOD sadly

Metcon:

Nickman

With a 55-lb. and 35-lb. dumbbell, 10 rounds for time of:
200-meter farmers carry with both dumbbells
35-lb. weighted pull-ups, 10 reps
55-lb. dumbbell power snatches, 20 reps, alternating arms

Post time to comments.

U.S. Army Spc. Nicholas B. Burley, 22, of Red Bluff, California, died July 30, 2013, in Logar Province, Afghanistan, of injuries caused by indirect fire. Burley was assigned to 6th Squadron, 8th Cavalry Regiment, 4th Infantry Brigade Combat Team, 3rd Infantry Division, Fort Stewart, Georgia.

Burley is survived by his mother, Tammy Kneebone; father, Mike Burley; brothers, Michael Collins, Zachary Miller and Will Burley; and many other friends and family.

LABOR DAY - OH MY GAWD - WE ARE CLOSED

Sorry guys, I need a few days to recharge and go see my son, watch him play some ball, and love on my fiance!

See you Tuesday same Bat Chanel, same Bat Time!

Friday 2, Septemeber 2016

Warm up:

3x
100 single jumps
20 med ball slams 20 lb red ball

Skill:

Jerk progression

Strength:

Push jerks 3-3-3-3-3
Then you will super set the following 2 movements
Good morning 6-6-6-6-6
Weighted sit up - ball or plate locked out at all times 15-15-15

Metcon:

100 double unders
30 shoulder 2 overhead 60/40kg
20 front squats
10 bar muscle ups
20 front squats
30 shoulder to overhead

Thursday 1, Septemeber 2016

Warm up:

3x
100 single jumps
20 ball slams - red med ball 20lbs

Stabilizer:

4x
25 evil wheels
25 hollow rocks
25 v-twists

Strength:

3 second pause back squats at 70%

6-6-6-6-6

Metcon:

EMOM
6x or 12 minutes
20 calorie air dyne
10 renegade rows 35/25lbs

Wednesday 31, August 2016

Warm up:

3x
100 single jumps
20 ball slams - red med ball 20lbs

Skill:

Clean Skill Movement
6 reps of each

Mid shin to 3 second pause
Mid shin to clean pull
Mid shin to power clean
Md shin to full clean
Front squats
Power jerk
Split jerk

Strength:

Full clean 3-3-3-3-3

Thes after the clean work you will super set the following

Front squat 6-6-6-6-6

Back extension 15-15-15

Metcon:

30 hang cleans 70/50kg

30 bar over burpees

200m run

20 power cleans

20 bar over burpees

400m run

10 hang cleans

10 bar over burpees

600m run

Tuesday 30, August 2016

Warm up:

3x
100 single jumps
20 ball slams - red med ball 20lbs

Skill:

Snatch Skill Movement
6 reps of each

Mid shin to 3 second pause
Mid shin to snatch pull
Mid shin to power snatch
Md shin to full snatch
Over Head squats

Strength:

Full snatch 3-3-3-3-3
Then after snatch work you have a super set of
OHS 6-6-6-6-6
Weighted sit ups - double kettle bells 15-15-15

Metcon:

21-18-15-12-9-6-3

Power snatch 55/35kg
Calorie row

Monday 29, August 2016

Warm up:

3x
100 single jumps
20 ball slams - red 20lb balls

Skill:

Going over all the movements and variations for today's WOD

Strength:

None today, we are hitting the WOD hard for Monday

Metcon:

DVB

For time:
Run 1 mile with a 20-lb. medicine ball
Then, 8 rounds of:
  10 wall-ball shots
  1 rope ascent
Run 800 meters with a 20-lb. medicine ball
Then, 4 rounds of:
  10 wall-ball shots
  1 rope ascent
Run 400 meters with a 20-lb. medicine ball
Then, 2 rounds of:
  10 wall-ball shots
  1 rope ascent

Post time to comments.

Officer David Vanbuskirk, 36, of Henderson, Nevada, was killed on July 23, 2013, when he fell during a nighttime aerial rescue mission in Las Vegas, Nevada. Vanbuskirk had been employed with the Las Vegas Metropolitan Police Department since 1999 and joined the elite Search and Rescue Team in 2007.

Vanbuskirk is survived by his wife, Adriana; sister, Jenny; and mother, Pat. He is preceded in death by his father, Red; and brother; Michael.

Friday, August 26, 2016

Friday 26, August 2016

Warm up:

50 calorie on the airdyne
25 push ups
25 OHS
25 back extensions

Skill/Stabilizer:

100 plank hip side to side

Stength:

Back squats
1-1-1-1-1 at 70/77/85/93/100%

Metcon:

EMOM 2 minutes for 9 rounds
3 front squats 92.5/60kg - not off rack
6 HSPU
9 Strict pull ups

Thursday, August 25, 2016

Thursday 25, August 2016

Warm up:

50 calorie on the airdyne
25 push ups
25 OHS
25 back extensions

Skill/Stabilizer:

50 v-ups
50 v-twists

Strength:

Strict press
1-1-1-1-1 at 70/77/85/93/100%

Metcon:

9 minute AMRAP
20 DB step ups 35/25lb DB with 24/20inch box
10 toies 2 bar
then
3 minutes max reps box jumps

Wednesday, August 24, 2016

Wednesday 24, August 2016

Warm up:

50 calorie on the airdyne
25 push ups
25 OHS
25 back extensions

Skill/Stablizer:

50 snatch on cue with the coach

Strength:

3-3-3-3-3-3-3

Metcon:
800m run
100 double unders
20 KB snatch AHAP
400m run
75 double unders
20 KB snatch AHAP
200m run
50 double unders
20 KB snatch AHAP

Tuesday, August 23, 2016

Tuesday 23, August 2016

Warm up:

50 calorie on Airdyne
25 push ups
25 OHS
25 back extensions

Skill/Stabilizer:

50 cleans on cue with coach as a group

Strength:

Power clean
3-3-3-3-3-3-3
Heavier each set

Metcon:

5x
3 deadlifts
4 hang cleans
5 front squats
6 push jerks
70/50kg

Monday, August 22, 2016

Monday 22, August 2016

Warm up:

50 calorie on airdyne
25 push ups
25 OHS
25 Back extensions

Skill/Stabilizer:

50 snatch - PVC / light bar
On cue with coach only
As a group

Strength:

Deadlifts
1-1-1-1-1 @ 70/77/85/93/100%

Metcon:

10x
200m sprints
*rest as needed

Sunday, August 21, 2016

Friday 19, August 2016

Warm up:

Rower race
3x
20 push ups
20 GHD
20 OHS w/ bar

Skill/Stabilizer:

50 toes to bar

Strength:

15 minutes to establish 1-3 rep max Over Head Squats

Metcon:

20 min EMOM
Even 20 wall balls
Odd 60 double unders

Thursday 18, August 2016

Warm up:

Fish game
3x
20 pull ups
20 back ext
20 OHS with the bar

Skill/Stabilizer:

100 1.5 ab mat sit ups

Strength:

15 minutes to establish 1 rep max
Front Squats

Metcon:

HAPPY BIRTHDAY NEIL!!!!

18 min EMOM

Minute 1,4,7,10,13,16 - 8 clusters
Minute 2,5,8,11,14,17 - 18 evil wheels
Minute 3,6,9,12,15,18 32 double unders

Wednesday 17, August 2016

Warm up:

***As a group - you ALL STAY together
400m run
Then
3x
20 pull ups
20 GHD sit ups
20 OHS w/ bar

Skill/Stabilizer:

50 clean and jerk with PVC pipe/light bar
*Your coach will cue and count all together as a group!

Strength:

Bench press

3-3-3-3-3 at 63/70/77/85/93%

Metcon:

10 minute EMOM

Even 30KB swings 32/24kg
Odd 15 goblet squats 32/24kg

Tuesday 16, August 2016

Warm up:

500m race on the rower
3x
20 push ups
20 GHD/back ext
20 OHS with a bar

Skill/Stabilizer:

100 elevated side plank pulses

Strength:

Deadlifts
3-3-3-3-3 at 63/70/77/85/93%

Metcon:

20 minute EMOM
Even 20 calories on the airdyne or rower
Odd 15 burpees

Monday 15, August 2016

Good day to you all - so, you will see a little something different in the level of coaching and push this week. Since the move, I have let some things fall off, and I take full responsibility for that. This week, we will be back to our PUSH, in all we do in the short hour we have together. Thank you for all your help and support this past month. I love you all!

Warm up:

Fish game
3x
20 pull ups
GHD/supermans
OHS with bar

Skill/Stabilizer:

50 hang snatch as a group with the coach cuing and counting

Strength:

15 minute EMOM
10 push ups
10 seated DB press 50/30lbs
10 air squats

*well this was rough!

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

Sadly, it has been a year since Officer Howell passed in the line of duty - we honor him and his family today!

Friday 12, August 2016

Warm up:

400m run
3x
10 PVC/Light bar front squat
10 OHS
10 full snatch

Skill/Stabilizer:

100 ab mat sit ups

Strength:

Back squats
5x5

Metcon:

18-12-6
Deadlifts 125/85kg
HSPU
Calorie Row

Thursday 11, August 2016

Warm up:

400m run
3x
10 OHS
10 full snatch
10 front squat
light bar/PVC pipe

Skill/Stabilizer:

3x
10 chin ups
10 hollow rocks

Strength:

Bench press
5x5

Metcon:

"Helen"

Wednesday 10, August 2016

Warm up:

400m run
3x
10 PVC/light bar front squat
10 OHS
10 full squats

Strength:

Deadlifts
5x5

Metcon:

4x
17 burpee pull ups
75 air squats

Tuesday 9, August 2016

Warm up:

400m run
3x
10 PVC/light bar front squat
10 OHS
10 Full clean

Skill/Stabilizer:

50 hang snatch
*light bar
*full extension
*open hips
*catch in the hole

Strength:

Strict press
5x5

Metcon:

25 OHS 60/42.5kg
75 Double Unders
25 Calorie row
75 Double unders
25 OHS 60/42.5kg
10 minute time cap

Monday 8, August 2016

Warm up:

400m run
3x
10 PVC/light bar front squat
10 OHS
10 Full snatch

Skill/Stabilizer:

2x
25 ab mat sit ups w/ med ball
25 baby hollow rocks

Strength:

50 power cleans 60/42.5kg
*set each rep
*full extension
*open hips

Metcon:

Hildy

100-calorie row
75 thrusters, 45-lb. barbell
50 pull-ups
75 wall-ball shots, 20-lb. ball
100-calorie row

If you’ve got a 20-lb. vest or body armor, wear it.

Army Spc. Hilda Clayton, 22, of Augusta, Georgia, died from injuries sustained when a mortar malfunctioned during an Afghan National Army training exercise in Qaraghahi, Afghanistan. Clayton, assigned to the 55th Signal Company and the 21st Signal Brigade in Fort Meade, Maryland, was providing Combat Camera support at the time of her death.

She is survived by her husband, Chase Clayton.

Friday 5, August 2016

Warm up:

3x
1 minute
Jump rope
High knees
Butt kickers
Karaoke
Skipping

Skill/Stabilizer:

100 sit ups

Strength:

Bench press

15 minutes to establish a 1 rep max

Metcon:

15x

5 burpees

5 KB swings 24/16kg

5 goblet squats 24/16kg

5 toes 2 bar

Thursday 4, August 2016

Warm up:

3x
1 minute
Jump rope
High knees
Butt kickers
Karaoke
Skipping

Skill/Stabilizer:

10 minutes mobility

Strength:

Deadlifts

15 minutes to establish 1 rep max

Metcon:

50 in the Clip

50 burpee clean and jerks 42.5/30kg

Wednesday 3, August 2016

Warm up:

3x
1 minute
Jump rope
High knees
Butt kickers
Karaoke
Skipping

Skill/Stabilizer:

40 pistol squats

40 mountain climbers

Strength:

Strict press

15 minutes to establish a 1 rep max

Metcon:

10 minute AMRAP

15 box jumps

10 pull ups

5 front squats 52.5/42.5kg

Tuesday 2, August 2016

Warm up:

3x
1 minute
Jump rope
High knees
Butt kickers
Karaoke
Skipping

Skill/Stabilizer:

50 hang snatch - coached and cued by lead coach
Light bar or PVC pipe

Strength:

Back Squats

15 minutes to establish 1 rep max

Metcon:

8 deadlifts
40 GHD sit ups
80 double unders
80 wall balls
8 deadlifts

Monday 1, August 2016

Warm up:

3x
1 minute
Jump rope
High knees
Butt kickers
Karaoke
Skipping

Skill/Stabilizer:

2x
40 pistol squats
40 sit ups

Strength:

12 min EMOM
3 hang cleans
3 jerks

Metcon:

5x
50 Double unders
15 Dumbbell squat cleans 45/35lb
15 burpees

Tuesday, August 16, 2016

Wednesday 13, July 2016

Warm up:

200m run backwards
then 3x
10 OHS
10 PVC dislocates
10 push ups

Skill:

50 one and a half sit ups

Strength:

OHS
4 rounds
3 minutes
15+ reps every round 40/30kg

Metcon:

20-19-18-17-16-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1

Push ups - hand release
100m sprint after each

Tuesday 12, July 2016

Warm up:

200m run backwards
then 3x
10 OHS
10 PVC dislocates
10 push ups

Skill:

100 plank jacks

Strength:

4x 3 minute rounds
Back Squatss
15 reps + every round 60/50kg

Metcon:

100 Double unders
75 KB swings 24/16kg
50 burpees
75 KB swings
100 double unders

Monday 11, July 2016

Warm up:

200m run backwards
then 3x
10 OHS
10 PVC dislocates
10 push ups

Skill:

100 side planks

Strength:

Front squats
4x3 minute rounds
15 reps every 3 minutes at least 60/40kg

Metcon:

5x
400m run
30 sit ups - weighted
15 deadlifts 102.5/80kg

Thank you for understanding

This move is amazing for all of us, but ahhhh it is rough!

It will be so amazing when we are all done though!

Thursday 30, June 2016

Last workout of the week 0 unless you want to come and pick up heavy items and help us move

5 and 6 am ONLY

"Kelly"

5x
400m run
30 box jumps
30 wall balls

Wednesday 29, June 2016

AHHHHHH the move the move the move

@ classes only today

5 and 6 am only - I got moving to do

Metcon:

"Eva"

5x
800m run
30 KB swings at 32kg
30 pull ups

All I need to say is Eva is a BIT%^

Tuesday 28, June 2016

Strength:

Deadlifts

3-3-3-3-3
at
63/70/77/85/93% of your max

Metcon:

50 hang power cleans 70/50kg
150 double unders
50 C2B pull ups

Monday 27, June 2016

Strength:

Floor press
4 rounds
3 minute max effort 50/30kg

Metcon:

400m walkimg lunges with medicine ball

Friday 24, June 2016

Strength:

10 minute skill work
Clean and Jerk
then
10 minute EMOM
3-5 Clean and jerks

Metcon:

150 KB swings 32/24kg
*everytime you put it down 20 burpees

Thursday 23, June 2016

Strength:

Strict press

5-5-5-5-5

55/65/70/77/85%

Metcon:

2x
200m sled pull 60/40kg
200m farmers carry
200m sprint
20 tire flips

Wednesday 22, June 2016

Thank you again for bearing with us during the packing and moving - the next few weeks will be FUN! HAHA

Strength:

Deadlifts
5-5-5-5-5
at 55/65/70/77/85% of your 1 rep max

Metcon:

7 minute EMOM
25 air squats
10 strict HSPU

rest 1 min

then

7 minute EMOM
25 air squats
10 clean and jerks 60/42.5kg

Sunday, July 10, 2016

NEW LOCATION

JUST TOUCHING BASE WITH YOU ALL -

WE ARE AT OUR NEW LOCATION

650 S. Rock #11
Reno, NV 89502

Two suites down from American Iron

Get your booty in here - GRAND OPENING PARTY to be announced this next week

Wednesday, June 22, 2016

NEXT WEEK CLASS SCHEDULE ADJUSTMENT

Wednesday and Thursday the 29th and 30th of June, there will

ONLY BE A

5am and a 6am class

THAT IS IT - if you want to come in later you can help us finish the move :-)

JULY 1st - WE ARE AT OUR NEW LOCATION

650 S. Rock Suite 11
Reno, NV

YAAAAAAASSSSSSS

Tuesday 21, June 2016

Warm up:

3 minutes jump rope
2 minutes jumping lunges - yeah ok after yesterday
1 minute burpees
4 minutes stretching / mobility

Skill:

100 evil wheels

Strength:

Snatch work

10 minutes of skill, practice, movement drills
then
10 minute EMOM
3 snatch every minute of a comfortable (I know it never feels comfortable) weight

Metcon:

Well after yesterday, my original plan just seemed dumb - so same rep scheme and weight movement just a different move

9-15-21-15-9

Push press
Pull ups

9 at 55/45kg
15 at 50/40kg
21 at 45/35kg
15 at 50/40kg
9 at 55/45kg

Monday 20, June 2016

Warm up:

3 minutes jump rope
2 minutes jumping lunges
1 minute burpees
4 minutes stretching/mobility

Skill:

5x
ME Strict Chin ups
ME elevated push ups

Strength:

It is Monday - and this one was a painful one

12 minute EMOM

7 back squats @ 70% of your new 1 rep max established last week

Metcon:

About this - ummmm sorry

400m run
100 double unders
400m run
75 air squats
400m run - year after those 75 air squats, and ummm ok all the squats my left upper lower butt area...
50 toes to bar
400m run
25 box jumps

YOU'RE WELCOME

Friday, June 17, 2016

Friday 17, June 2016

Warm up:

Down and back

High knees
Butt kickers
Toe touch
then
2 minutes of jump squats
1 minute burpees

Skill:

6x
10 one legged push ups
5 strict pull ups

Strength:

This week we are finding our 1 rep maxes on our lifts - PUSH yourself, grab your coach and GET IT!

Strict Press

2-3 sets of warm up squats at light weight

1-1-1-1-1 at 70/77/85/93%/ New Max

Metcon:

10 minute AMRAP

40 double unders
3 Ground to Overhead 70/50kg

Thursday, June 16, 2016

Thursday 16, June 2016

Warm up:

Down and back

High knees
Butt kickers
Toe touch
then
1 minute of jump squats
2 minutes burpees

Skill:

3x
Descending push up ladder 6-1
6 push ups hold for a count of 6 in the bottom, then 5 push ups with a 5 count hold in the bottom and keep it going down to 1
Max effort chin ups

Strength:

This week we are finding our 1 rep maxes on our lifts - PUSH yourself, grab your coach and GET IT!

Deadlifts

2-3 sets of warm up squats at light weight

1-1-1-1-1 at 70/77/85/93%/ New Max

Metcon:

40-30-20-10

Sumo straight leg deadlifts 60/42.5kg
KS swings 24/16kg
Push ups

Reminder - SATURDAY CLASS IS AT 7am NOW

Wednesday 15, June 2016

Warm up:

Down and back

High knees
Butt kickers
Toe touch
then
2 minutes of jump squats
1 minute burpees

Skill:

4x
4 and 1/2 chin ups
ME close grip push ups

Strength:

This week we are finding our 1 rep maxes on our lifts - PUSH yourself, grab your coach and GET IT!

Bench press

2-3 sets of warm up squats at light weight

1-1-1-1-1 at 70/77/85/93%/ New Max

Metcon:

So, thanks to 6am class this workout was a little harder than it should of been - HAHA, I think they learned their lessons about complaining so early. Love you guys

20 min AMRAP

400m run
15 box junps
10 front squats 80/60kg

Tuesday 14, June 2016

Warm up:

Down and back

High knees
Butt kickers
Toe touch
then
1 minute of jump squats
2 minutes burpees

Skill:

5x max effort
Elevated push ups
Strict chin ups

Strength:

This week we are finding our 1 rep maxes on our lifts - PUSH yourself, grab your coach and GET IT!

Back squats

2-3 sets of warm up squats at light weight

1-1-1-1-1 at 70/77/85/93%/ New Max

If when you hit your 5th single you still have more - lets go I want to see those P/R faces

Metcon:

12 min EMOM

Minute 1-4-7-10 - 15 pull ups
Minute 2-5-8-11 - 20 wall balls
Minute 3-6-9-12 - 10 burpees

Monday 13, June 2016

Warm up:

Down and back

High knees
Butt kickers
Toe touch
then
2 minutes of jump squats
1 minute burpees

Skill:

20 elevated side plank
20 weighted v-twist
20 four count flutter kicks

Strength:

Max effort Monday :-)

4 three minute rounds

Round 1 and 3

Max effort hang cleans 60/45kg

Round 2 and 4

Max effort jerks 60/45kg

Metcon:

Scaled version of a CF main site

200 Double unders
100 DB squat snatch - 50 each side AHAP
200 Double unders

Friday, June 10, 2016

SATURDAY CLASS TIME 7am NOT 9am

Sorry for the late notice - SATURDAY classes will be at 7am now and until further notice.

THANK YOU!

Friday 10, June 2016

Warm up:

4 minutes jump rope
then
3x
10
OHS
Sit ups
Push ups
Supermans

Skill:

25 four count mountain climbers
25 plank ups
25 evil wheels

Strength:

7 minutes OHS - work up to a heavy single
5 minutes Snatch skill work

Metcon:

"Nancy"

5x

400m run
15 OHS 42.5/30kg

Thursday 9, June 2016

Warm up:

4 minutes jump rope
then
3x
10
OHS
Sit ups
Push ups
Supermans

Skill:

6x
5 strict pull ups
10 one leg elevated push ups

Strength:

15 minutes Clean and jerk

Metcon:

Tabatta Something Else

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

Wednesday 8, June 2016

Warm up:

4 minutes jump rope
then
3x
10
OHS
Sit ups
Push ups
Supermans

Skill:

3x

descending ladder 6-1 push ups with matching hold per reps
ME chest to bar chin ups

Strength:

Back squats 5 x 3 at 63/70/77/85/93%

Metcon:

7x
7 thrusters 42.5/30kg
7 ring push ups
7 evil wheels

Tuesday 7, June 2016

Warm up:

4 minutes jump rope
then
3x
10
OHS
Sit ups
Push ups
Supermans

Skill:

4x
4 one and a half chin ups
20-25 close grip push ups

Strength:

Strict press

5 x 3 at 63/70/77/85/93%

Metcon:

20 min AMRAP

10 burpees
20 wall balls
30 med ball sit ups
40 KB swings 24/240kg
50 med ball squats
60 second plank hold

Monday 6, June 2016

Warm up:

4 minutes jump rope
then
3x
10
OHS
Sit ups
Push ups
Supermans

Skill:

5x
ME elevated push ups
ME strict chin ups

Strength:

This week we are at 5 x 3 at the following percentages 63/70/77/85/93% of your 1 rep max

Deadlifts

Metcon:

5x

11 deadlifts - bodyweight
22 KB swings 32/24kg
100m SPRINT