Agility Ladder/Cones, Triangle Couplet of Thrusters, Bar Muscle Ups

2015-08-05

warm up:
Agility Ladder and Cones

Triangle Couplet

15-10-6 reps for time of:

Thrusters
Bar muscle-ups (scaled is pullups/ring rows + ring/box dips)

Men use 165 lb., women use 115 lb. (scale accordingly)

Bench Press, Row, Power Clean, Box Jumps

2015-08-04

ROM Drills,
500m Row,
2 Rounds
30 Sec Hand Stand Hold
10 - 4 count jumping jacks
10 T-Stability Pushups

Strength: Bench press, 75%x5, 80%x5, 85%x5

Work capacity:

21-15-9
Calories on rower

3-9-15
Power Clean, (95/65 Rx'd) (65/45)

21-15-9
Box Jumps

Back Squat, Rungs and Ladders (swings+burps)

2015-08-03

1. Strength: Back Squat: 75% x 5, 80% x 5, 85% x 5+

2. Rungs and Ladders: An athletic workout in which one does progressively longer intervals followed by progressively shorter intervals.

1-2-3-4-5-6-7-8-9-10
Russian KB Swings
10-9-8-7-6-5-4-3-2-1
Burpees

(1 swing + 10 burpee, 2 swings + 9 burpees, etc.)

3. Midline Cashout:
Accumulate 1 minute Hollow Rock Hold
50 Russian Twists (45/25) (25/15)
25 Supermans
Accumulate 1 minute Hollow Rock Hold

Run, Burp, Sit Up, Back Squat

2015-08-01

Buy in: 800m run

21-15-9
Burpees
GHD Situps
Back squats 115/75

Cash out: 800m run

Press, Push Press, Box Jumps

2015-07-31

Strength: Work up to 1 Rep Max Press 5,5,5,3,3,2,1

20 min AMRAP:
10 push-press, 95/65#
10 pull ups
10 box jumps

Couplets

2015-08-01

A.
3 Alternating Arm Bar + 1/2 TGU + Windmill + 1/2 TGU R/L

B.
3 Rounds
5 Kettlebell Windmills Right/Left
15 Jumping Squats

C.
3 Rounds
5 Kettlebell Overhead Squats Right/Left
15 Alternating Kettlebell Swings

D.
3 Rounds
5 Kettlebell Clean & Push Press Right/Left
15 Tacticle Lunges with Kettlebell

E. 3 Rounds
10 Janda Sit Ups
10 Supermans

H2H, Superman

2015-07-25

Joint mobility/Primal Move

3 x 10 hand to hand swings
3 x 10 super mans
3 x 10 hip bridges

4 x 5 cleans, r/l
4 x 5 rack squats, r/l
4 x 5 press, r/l

3 x 1 lap bear crawls
3 x 10 lateral swings r/l

3x 10 pullover sit ups
:30 table top hold


Stretch

KETTLEBELL CLASS CANCELLED TODAY!!!!!!!

2015-07-18

Please join the Crossfit class since it has kettlebells in it!!!!!

"The Burner"

2015-07-11

20 minute ladder amrap:

For the ladder workout, do 1 set of each exercise in order. starting at 2 reps, then 4, then 6 and so on. Once you complete a round of 10 reps per move, work your way backwards, doing a round of 8, 6, 4, then 2. repeat this pattern as many times as possible in 20 minutes.

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

Squat Thrust Pickups
Renegade rows
Tactical Lunges
Cleans R/L
Push Press R/L
Slingshots R/L

DOUBLE CHALLENGE

2015-07-04

We’ve got a double challenge for you!

Two 12 minutes challenges in the form of AMRAPs

Perform as many rounds as possible of the following movements in 12 minutes, rest for 3 minutes and then move on to the next challenge.

Challenge 1

10 - burpees
5/5 - cleans
5/5 - push press
10 calories row
REST 3 minutes

Challenge 2

10 squat thrusts
5/5 - kettlebell snatches or 10 snatch pulls
10 - slam ball (kneeling or standing)
10 shuttle runs, 100 revolutions of jump rope, or 50 jumping jacks

Dynamic Upper

2015-03-28

Close Grip Bench Press
65% of 1 RM/8 sets of 4

3 sets of 10 - rotating AHAP

Negatives - DB Bench (5-8 seconds descent)
Strict Press
Bent over DB Rows on Box

then
100 Hammer Curls (50 each arm)

Dynamic Lower

2015-03-26

Ulta Wide Grip DL - AHAP 4 sets of 12

then

9 sets of 3 AHAP Rotating
Front Squats
Bulgarian Split Squats with DB
Good Mornings w/ BB

then
100 ab mat sit-ups

Dynamic Upper

2015-03-24

Bench Press
65% of 1 RM/9 sets of 3 w/Bands

3 sets of 12 - rotating
DB Incline Bench
Skull Crushers with DB Each Hand
Wide Strict Pull-Ups

then
100 pikes

OPEN GYM

2015-01-08

OPEN GYM IS ON SUNDAYS FROM 10AM-NOON. THIS IS YOUR CHANCE TO COME IN AND WORK ON THOSE WEAKNESSES OR CATCH UP ON A WORKOUT YOU MAY HAVE MISSED DURING THE WEEK. THIS IS NOT A COACH LED CLASS, BUT THERE WILL BE A TRAINER THERE IF YOU HAVE ANY QUESTIONS OR WOULD LIKE THEM TO REVIEW YOUR TECHNIQUE WITH YOU.

GET YOUR WOD ON.......

2014-12-28

TIME TO MAKE UP A WORKOUT YOU MISSED OR WORK ON YOUR WEAKNESSES.....COACH SHAWNA WILL BE THERE FROM 10AM AND CLOSING AT NOON.

2015-03-11

Warm-Up
Travel 10 meters and back alternating Superman/hollow

Focus
Strict pull-ups – use bands if necessary

Get Ready
Standing stretch – hands locked overhead
Downward dog

Workout
8:00 AMRAP
Max strict pull-ups
5 hollow rocks
10-meter hillbilly plyo-box prowler push (using 12”-20″ boxes or 10#-20 # medicine balls)

Game
Tug of War

Agility Ladders

2015-03-02

AMRAP in a given amount of time of

5 Jumping Pull ups

Agility ladder

5 dodgeball Wall balls

10 yd Crab walk

KIDS & TEENS

2015-02-24

Warm-Up
2x
12 mountain climbers
2 speed ladder passes (any foot in any square)

Focus
Jump for height (record in inches using chalked hands to mark reach on wall)

Get Ready
Bottom of the squat
Couch stretch (careful not to allow lumbar extension to compensate for tightness)

Workout
8:00 AMRAP
10 super-slow squats (hand/arm position can drive back position)
10 jumping jacks
10 walking lunges

5:30 TEENS

3x or 5:00
Handstand walk or bear crawl => 3 cartwheels => 10 Cossack squats => 10 one-legged side-to-side hops, each leg => 30 seconds in the bottom of the squat => 10 Spiderman lunges => 50-meter carioca => 50-meter high-knee skip

Skill
hollow position for pull ups

Prep
10 bandy pull downs
10 dot drills

AMRAP in 10

10 hurdle hops
5 pull ups
10 hurdle hops
10 push ups
10 hurdle hops
15 squats
10 hurdle hops

2015-02-12

4:30 CLASS:

Focus:
Pull-up – focus on superman-hollow

WOD:
6:00-8:00 AMRAP
4 monkey hangs
2 x 25-meter shuttle run
4 toes-to-bar
2 x 25-meter shuttle run
4 pull-ups (progressions or assisted okay)
2 x 25-meter shuttle run

Game:
5:00-10:00
Sharks and Minnows – Team tag variation wherein the class is divided into sharks and minnows. The sharks chase the minnows, and any tagged minnows become sharks. Last minnow swimming wins and then teams switch.

5:30 CLASS

3x or 5:00
Arm circles, forward and backward => Handstand hold/attempt => handstand walk or bear crawl => 3 cartwheels =>> 100-meter run

Skill:
Pull-up – focus on superman-hollow

WOD:
6:00-8:00 AMRAP
4 monkey hangs
2 x 25-meter shuttle run
4 toes-to-bar
2 x 25-meter shuttle run
4 pull-ups (banded strict pull-ups okay)
2 x 25-meter shuttle run

Challenge:
3x
Max broad jump
Max precision jump

2015-02-10

4:30 - Warm-Up:
½ Tabata squats
200-meter trainer-led run

3:00-5:00
Review all movements

WOD:
6:00-8:00 AMRAP
2 burpees => 2 tuck jumps - 2 situps
4 burpees => 4 tuck jumps -4 situps
6 burpees => 6 tuck jumps-6 situps
etc. until time is called

Game:
5:00-10:00
Dodgeball

5:30 pre-teensWarm-Up:
3x or 5:00
Handstand attempt against wall => bear crawl => forward roll => => 10 walking lunges => 50-meter high knees => 50-meter carioca r/l

Skill:
Double-under – focus on straight body and good pogo jump

WOD:
6:00-8:00 AMRAP
4 burpees => 8 double-unders or 12 single-unders - 4 - sit-ups
6 burpees => 12 double-unders or 18 single-unders 6 sit-ups
8 burpees => 16 double-unders or 24 single-unders 8-sit ups
etc. until time is called

Challenge:
3x
10 overhead walking lunges w/PVC
10 sit-ups