Warm up
Fran
21-15-9 20kg
Ready
6 min EMOM
6 plyo push ups
1 bear crawl down and back
Strength
Strict Press
3-3-3+ at 70/80/90% of your 90% of your NEW 1 rep max - think you added 2.5kg this cycle
Strength
Front Squat
3-3-3 at 70/75/80%
Metcon
4x
100 Double unders
12 HSPU
6 Front squats @ 70% of your max
Friday, May 19, 2017
Thursday, May 18, 2017
Thursday 18, May 2017
Warm up
Invisible Randy
75 squat snatch PVC pipe - catch in the hole
Ready
8 min EMOM
15 second 3rd world squat
Down and back duck walk
Strength
Back Squat
3-3-3+ at 70/80/90% of your 90% of your NEW 1 rep max - reminder you added 5 kg this cycle
Metcon
3x
25 KB swings 32/24kg
25 box jumps 24/20in
25 wall balls 20/16lb
Invisible Randy
75 squat snatch PVC pipe - catch in the hole
Ready
8 min EMOM
15 second 3rd world squat
Down and back duck walk
Strength
Back Squat
3-3-3+ at 70/80/90% of your 90% of your NEW 1 rep max - reminder you added 5 kg this cycle
Metcon
3x
25 KB swings 32/24kg
25 box jumps 24/20in
25 wall balls 20/16lb
Wednesday, May 17, 2017
Wednesday 17, May 2017
Warm up
Invisible Fran
21-15-9
PVC thrusters
Scaled pull ups - think jumping
Ready
6 min EMOM
7 jump squats 20/15kg
Wall sit the rest of the minute
Strength
Clean and Jerk
3-3-3-3-3-3
Keep building up - catch in the hole
Metcon
15 minute AMRAP
200 m run
Max rep hang cleans - when you stop you run
70/50 advanced
55/45 intermediate
42./30 beginner
Invisible Fran
21-15-9
PVC thrusters
Scaled pull ups - think jumping
Ready
6 min EMOM
7 jump squats 20/15kg
Wall sit the rest of the minute
Strength
Clean and Jerk
3-3-3-3-3-3
Keep building up - catch in the hole
Metcon
15 minute AMRAP
200 m run
Max rep hang cleans - when you stop you run
70/50 advanced
55/45 intermediate
42./30 beginner
Tuesday 16, May 2017
Warm up
3x
10 OHS
10 Pull ups
10 Push ups
Ready
8 min EMOM
25 mountain climbers
10 jumping jacks
Strength
Bench Press
3-3-3+ at 70/80/90% of your 90% of your NEW max
Strength
Overhead Squat at 70/75/80% of your max
Metcon
4x
12 thrusters 42.5/32.5kg
8 HSPU - if you modify at all 16 reps
4 strict pull ups
3x
10 OHS
10 Pull ups
10 Push ups
Ready
8 min EMOM
25 mountain climbers
10 jumping jacks
Strength
Bench Press
3-3-3+ at 70/80/90% of your 90% of your NEW max
Strength
Overhead Squat at 70/75/80% of your max
Metcon
4x
12 thrusters 42.5/32.5kg
8 HSPU - if you modify at all 16 reps
4 strict pull ups
Monday 15, May 2017
Warm up
Invisible Fran
21-15-9
PVC pipe thrusters
Scaled pull ups - think jumping
Ready
7 minute EMOM
10 plank up downs - elbow to hands
10 up downs - feet to hands and back out - hands stay on ground
Strength
Deadlift
3-3-3+ at 70-75-80% of your 90% of your NEW max
Metcon
3x
400m sprint - seriously sprint
1 min max rep deadlifts 102.5/80kg
1 min max rep toes 2 bar
Invisible Fran
21-15-9
PVC pipe thrusters
Scaled pull ups - think jumping
Ready
7 minute EMOM
10 plank up downs - elbow to hands
10 up downs - feet to hands and back out - hands stay on ground
Strength
Deadlift
3-3-3+ at 70-75-80% of your 90% of your NEW max
Metcon
3x
400m sprint - seriously sprint
1 min max rep deadlifts 102.5/80kg
1 min max rep toes 2 bar
Friday 12, May 2017
Warm up
Rowling: Set up all your members on rowers and have them try to rowl a perfect strike! To get a perfect strike, athletes must use FULL PULLS on the rower with no breaks in between pulls and land EXACTLY on 100m. Add a 1 burpee, 2 air squat, 3 strict pull ups penalty for every meter off due in between rounds.
5 x through
Ready
8 minute EMOM
Even - 45 second air squats
Odd - 45 second 3rd world squat - post up, use an upright, really find the proper position - lets not look like a dog pooping
Strength
Back Squat
5-5-5+
ADD 5kg to your OLD MAX then take
90% of your "NEW" max, then
5-5-5+ at 65/75/85% of your NEW 90%
Rowling: Set up all your members on rowers and have them try to rowl a perfect strike! To get a perfect strike, athletes must use FULL PULLS on the rower with no breaks in between pulls and land EXACTLY on 100m. Add a 1 burpee, 2 air squat, 3 strict pull ups penalty for every meter off due in between rounds.
5 x through
Ready
8 minute EMOM
Even - 45 second air squats
Odd - 45 second 3rd world squat - post up, use an upright, really find the proper position - lets not look like a dog pooping
Strength
Back Squat
5-5-5+
ADD 5kg to your OLD MAX then take
90% of your "NEW" max, then
5-5-5+ at 65/75/85% of your NEW 90%
Metcon
12 minute EMOM
45 second KB swing 24/16kg
45 second Airdyne sprint
Thursday 11, May 2017
Warm Up
Rowling: Set up all your members on rowers and have them try to rowl a perfect strike! To get a perfect strike, athletes must use FULL PULLS on the rower with no breaks in between pulls and land EXACTLY on 100m. Add a 1 burpee, 2 air squat, 3 strict pull ups penalty for every meter off due in between rounds.
5 x through
Ready
6 minute EMOM
5 seated Stots press
10 OHS
Strength
Snatch
1-1-1-1-1-1-1-1 at 70% of your max
***Catch in the hole
Metcon
3x
1000m row
200m farmer carry 24/16kg
50m waiter carry - double or single if single, 50m each side 20/16kg
Rowling: Set up all your members on rowers and have them try to rowl a perfect strike! To get a perfect strike, athletes must use FULL PULLS on the rower with no breaks in between pulls and land EXACTLY on 100m. Add a 1 burpee, 2 air squat, 3 strict pull ups penalty for every meter off due in between rounds.
5 x through
Ready
6 minute EMOM
5 seated Stots press
10 OHS
Strength
Snatch
1-1-1-1-1-1-1-1 at 70% of your max
***Catch in the hole
Metcon
3x
1000m row
200m farmer carry 24/16kg
50m waiter carry - double or single if single, 50m each side 20/16kg
Wednesday 10, May 2017
Warm Up
Garbage ball: Collect an assortment of balls and cones, and set a bunch of pieces all over your gym. Then divide into two teams and give each team half of the gym. On your signal the game will begin. The object of the game is to get all of the “trash” to the other team’s side. Coach yells pause at random times and whoever has more trash pays a penalty of 15 burpees. 8 minutes
Ready
7 minute EMOM
8 seated Dumbbell single arm press each side - must keep core tight
3 man makers
Strength
A. Bench Press
5-5-5+
ADD 2.5kg to your OLD MAX then take
90% of your "NEW" max, then
5-5-5+ at 65/75/85% of your NEW 90%
Strength
B. Overhead Squat
3-3-3 at 70% of your max
Metcon
15-12-9
Wall balls 20/14lb
Toes to Bar
Hang cleans 80/60
***12 minute time cap
Garbage ball: Collect an assortment of balls and cones, and set a bunch of pieces all over your gym. Then divide into two teams and give each team half of the gym. On your signal the game will begin. The object of the game is to get all of the “trash” to the other team’s side. Coach yells pause at random times and whoever has more trash pays a penalty of 15 burpees. 8 minutes
Ready
7 minute EMOM
8 seated Dumbbell single arm press each side - must keep core tight
3 man makers
Strength
A. Bench Press
5-5-5+
ADD 2.5kg to your OLD MAX then take
90% of your "NEW" max, then
5-5-5+ at 65/75/85% of your NEW 90%
Strength
B. Overhead Squat
3-3-3 at 70% of your max
Metcon
15-12-9
Wall balls 20/14lb
Toes to Bar
Hang cleans 80/60
***12 minute time cap
Tuesday 9, May 2017
Warm Up
Hungry Hippos: Split the class up into two equal teams and create a small space of area for the game. Each team starts on an opposite end of the designated space and ALL of the gym’s medicine balls are in a pile in the middle. Once the game begins everyone crab walks as fast as possible to the medball pile where they grab a medball and place it in their lap. Once the medball is in their lap, the athletes have to crab walk to ball back to their end line. Scores are the total of pounds moved to each side by a team in the allotted time.
Ready
5 minute EMOM
10 hanging hollow swings - think tight core, controlled motion
10 arch bodies
Strength
Deadlift
5-5-5+
ADD 5kg to your OLD MAX then take
90% of your "NEW" max, then
5-5-5+ at 65/75/85% of your NEW 90%
Metcon
Miron
5 rounds for time of:
800-meter run
23 back squats, ¾ body weight
13 deadlifts, 1 ½ body weight
Hungry Hippos: Split the class up into two equal teams and create a small space of area for the game. Each team starts on an opposite end of the designated space and ALL of the gym’s medicine balls are in a pile in the middle. Once the game begins everyone crab walks as fast as possible to the medball pile where they grab a medball and place it in their lap. Once the medball is in their lap, the athletes have to crab walk to ball back to their end line. Scores are the total of pounds moved to each side by a team in the allotted time.
Ready
5 minute EMOM
10 hanging hollow swings - think tight core, controlled motion
10 arch bodies
Strength
Deadlift
5-5-5+
ADD 5kg to your OLD MAX then take
90% of your "NEW" max, then
5-5-5+ at 65/75/85% of your NEW 90%
Metcon
Miron
5 rounds for time of:
800-meter run
23 back squats, ¾ body weight
13 deadlifts, 1 ½ body weight
Mirosław "Miron" Łucki, 38, died Aug. 23, 2013, in Ghazni Province, Afghanistan, from fatal wounds inflicted by an improvised explosive device. Łucki was a Warrant Officer at the time of his death, and was posthumously promoted to Sergeant Major of the Army. Łucki began his service in the Polish Army in 1997.
Łucki enjoyed cross-country running and the intensity of CrossFit workouts. When it came to fitness his motto was "100 percent or it's not worth the hassle."
Łucki is survived by his wife and son.
Tuesday, May 16, 2017
Monday 8, May 2017
Warm Up
The Pizza Game: Give every athlete an Abmat and have them hold it overhead like a pizza, NO GRIPPING IT WITH FINGERS. Then on your yell of “Go!” everyone can begin running around and trying to knock over everyone else’s pizzas. 5 burpee penalty for every drop or knock off. 5 minutes
The Pizza Game: Give every athlete an Abmat and have them hold it overhead like a pizza, NO GRIPPING IT WITH FINGERS. Then on your yell of “Go!” everyone can begin running around and trying to knock over everyone else’s pizzas. 5 burpee penalty for every drop or knock off. 5 minutes
Ready
5 min EMOM
7 thrusters 30/20kg
5 hollow rocks
3 four count flutter kicks
Strength
A. Strict Press
5-5-5+
ADD 2.5kg to your OLD MAX then take
90% of your "NEW" max, then
5-5-5+ at 65/75/85% of your NEW 90%
Strength
B. Front Squat
3-3-3 at 70% of your max
Metcon
15-12-9 Thrusters 60/42.5 kg
21-15-9 Box jumps 24/20 inch
Friday 5, May 2017
Warm up:
4 min Airdyne
3 min rower
2 min air dyne
1 min rower
Ready:
7 min EMOM
5 KB snatch e/s 20/16kg
5 pull ups - strict
Strength:
Snatch max
Metcon:
10x
16 KB swings 32/24kg
12 burpees over bar
8 hang snatch 50/30kg
4 min Airdyne
3 min rower
2 min air dyne
1 min rower
Ready:
7 min EMOM
5 KB snatch e/s 20/16kg
5 pull ups - strict
Strength:
Snatch max
Metcon:
10x
16 KB swings 32/24kg
12 burpees over bar
8 hang snatch 50/30kg
Thursday 4, May 2017
Warm up:
4 min airdyne
3 min rower
2 min airdyne
1 min rower
Body Ready:
6 min EMOM
6 Stots press 30/20kg
6 OHS
Strength:
Over head max squats
Metcon:
15 minute EMOM
10 calorie rower
10 push press 42.5/30kg
4 min airdyne
3 min rower
2 min airdyne
1 min rower
Body Ready:
6 min EMOM
6 Stots press 30/20kg
6 OHS
Strength:
Over head max squats
Metcon:
15 minute EMOM
10 calorie rower
10 push press 42.5/30kg
Wednesday 3 May, 2017
Warm up:
4 min air dyne
3 min rower
2 min air dyne
1 min rower
Body Ready:
5 mins
10 push press 30/20kg
5 ball slams 20lbs
Strength:
Jerks - max from rack
Metcon:
4x
400m run
400 single jumps
400m row
4 min air dyne
3 min rower
2 min air dyne
1 min rower
Body Ready:
5 mins
10 push press 30/20kg
5 ball slams 20lbs
Strength:
Jerks - max from rack
Metcon:
4x
400m run
400 single jumps
400m row
Tuesday, May 2, 2017
Tuesday 2, May 2017
Warm up
4 min airdyne 50 cal
3 min row 50 cal
2 min airdyne 20 cal
1 min rower 20 cal
*400 meter run if you don't make your calories
Ready
7 MIN EMOM
7 SDHP
7 American KB swings 24/16kg
Strength
Clean
max weight - can squat clean
Metcon
Death By Clean and Jerk
60/40
1 min- 1 clean and jerk
2 min- 2 clean and jerk
and so on and so on until failure
SCORE is last COMPLETED round
4 min airdyne 50 cal
3 min row 50 cal
2 min airdyne 20 cal
1 min rower 20 cal
*400 meter run if you don't make your calories
Ready
7 MIN EMOM
7 SDHP
7 American KB swings 24/16kg
Strength
Clean
max weight - can squat clean
Metcon
Death By Clean and Jerk
60/40
1 min- 1 clean and jerk
2 min- 2 clean and jerk
and so on and so on until failure
SCORE is last COMPLETED round
Monday 1, May 2017
Warm up
4 minutes - air dyne 50 calories
3 minutes - rower 50 calories
2 minutes air dyne - 25 calories
1 minute rower - 25 calories
***EVERYONE YOU MISS IS A 400M RUN
Ready
6 minutes EMOM
Odd minute - 30 second squat hold bar on back
Even minute - 15 thrusters 20/15kg
Front Squat
Find your max
***all newer members are finding their
Strict Press max today
Metcon
"Wes"
800m run with plate 10kg
then
14x
5 strict pull ups
4 burpee box jumps 24in
3 cleans 85/65kg
800m run with plate 10kg
4 minutes - air dyne 50 calories
3 minutes - rower 50 calories
2 minutes air dyne - 25 calories
1 minute rower - 25 calories
***EVERYONE YOU MISS IS A 400M RUN
Ready
6 minutes EMOM
Odd minute - 30 second squat hold bar on back
Even minute - 15 thrusters 20/15kg
Front Squat
Find your max
***all newer members are finding their
Strict Press max today
Metcon
"Wes"
800m run with plate 10kg
then
14x
5 strict pull ups
4 burpee box jumps 24in
3 cleans 85/65kg
800m run with plate 10kg
U.S. Navy Lt. J. Wesley “Wes” Van Dorn, 29, of Greensboro, North Carolina, died on Jan. 8, 2014, of injuries sustained in a helicopter crash off the coast of Virginia. He was a member of Helicopter Mine Countermeasures Squadron 14 at the Naval Air Station in Norfolk, Virginia.
Van Dorn was a well-rounded and skilled athlete. According to his friends, he "prided himself on his ability to lift huge weight with the big guys and run with the smaller ones.“
Van Dorn is survived by his wife, Nicole; sons, Jaxton and Maddox; parents, Mark and Susan; brother, Max; and sister, Cara.
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