Strength wod- front squat 5-3-1
10 min on the min
- even :30 max effort KTE
- odd :30 max effort du's
Conditioning wod-
10-1 power cleans 60% 1 rep max
1-10 pull ups
Strength and Conditioning
Friday, December 28, 2012
S&C 1/2/13
Strength wod
Dead lift 3x3
- no dropping weight
- keep good midline through whole lift
12 min on the minute.
- 5 wall balls
- 5 ball slams
Conditioning wod
10 min amrap
1 wall climb
9 hang cleans 95/65#*
18 du's
Dead lift 3x3
- no dropping weight
- keep good midline through whole lift
12 min on the minute.
- 5 wall balls
- 5 ball slams
Conditioning wod
10 min amrap
1 wall climb
9 hang cleans 95/65#*
18 du's
Monday, December 24, 2012
S&C 12/29/12
Strength WOD
10 min to find 1rep max squat clean
10 min to find max box jump
Conditioning WOD
"Master chief"
5 rounds of 3min AMRAP with 1min rest in between.
3 power cleans 135/95#
6 front squats 135/95#
9 push ups.
* last posted 10/10/12
10 min to find 1rep max squat clean
10 min to find max box jump
Conditioning WOD
"Master chief"
5 rounds of 3min AMRAP with 1min rest in between.
3 power cleans 135/95#
6 front squats 135/95#
9 push ups.
* last posted 10/10/12
S&C 12/27/12
Strength wod- bench press 5-3-1
Power clean 3x5
Conditioning wod-
8 min amrap
2 push press 135/95
5 t2b
7 box jumps
2min rest
2 thrusters 135/95
3 bar over burpees
4 box jumps
* last posted 10/25/12
Power clean 3x5
Conditioning wod-
8 min amrap
2 push press 135/95
5 t2b
7 box jumps
2min rest
2 thrusters 135/95
3 bar over burpees
4 box jumps
* last posted 10/25/12
S&C 12/26/12
Strength wod- back squat 3x5
8 min on the minute
- 1 wall climb
- 20 Double unders
Conditioning wod-
2 rounds
5 jerks ( push or split) 185/135
20 box jumps (normal)
5 tire flips
20 box jumps ( lateral)
5 front squats 185/135
All lifts will be from racks
8 min on the minute
- 1 wall climb
- 20 Double unders
Conditioning wod-
2 rounds
5 jerks ( push or split) 185/135
20 box jumps (normal)
5 tire flips
20 box jumps ( lateral)
5 front squats 185/135
All lifts will be from racks
Wednesday, December 12, 2012
S&C 12/22/12
Strength wod- front squat 5-3-1
On the minute for 8 min
4 kb swings
10 du's
Conditioning wod -
"Nancy"
5 rounds
400m run
15 overhead squats 95/65#
On the minute for 8 min
4 kb swings
10 du's
Conditioning wod -
"Nancy"
5 rounds
400m run
15 overhead squats 95/65#
12/20/12
Strength wod - bench press 5-3-1
10 min squat snatch skill work
Conditioning wod -
"Diane"
21-15-9
Deadlifts 225/155#
HSPU
10 min squat snatch skill work
Conditioning wod -
"Diane"
21-15-9
Deadlifts 225/155#
HSPU
S&C 12/19/12
Strength wod - back squat 3x5
10 min Snatch practice
Conditioning wod -
"Isabel"
30 reps for time
Snatch 135/95#
10 min Snatch practice
Conditioning wod -
"Isabel"
30 reps for time
Snatch 135/95#
S&C 12/17/12
Strength wod - push press 3x8
On the minute for 5 min
2 dead lifts 80% 1rm
Conditioning wod-
"Fran"
21-15-9
Thruster 95/65#
Pull ups
On the minute for 5 min
2 dead lifts 80% 1rm
Conditioning wod-
"Fran"
21-15-9
Thruster 95/65#
Pull ups
Tuesday, December 11, 2012
S&C 12/15/12
Strength wod- back squat 3x3
On the minute for 10 minutes
2 power cleans 75% max for 5 mins
1 power clean 85% max for last 5 mins
Conditioning wod-
12 min amrap
5 overhead squats w/ sand bag
10 box jumps
15 kb swings
20 du's
400m row
On the minute for 10 minutes
2 power cleans 75% max for 5 mins
1 power clean 85% max for last 5 mins
Conditioning wod-
12 min amrap
5 overhead squats w/ sand bag
10 box jumps
15 kb swings
20 du's
400m row
Thursday, December 6, 2012
S&C 12/13/12
Strength wod - back squat 3x3(heavy)
14 min of hang squat snatch practice
Conditioning wod-
6 min amrap
Thruster/burpee ladder 95/65
3/3,6/6,9,9 etc
2min rest
6min amrap
6 push press 95/65
15 cf sit ups
14 min of hang squat snatch practice
Conditioning wod-
6 min amrap
Thruster/burpee ladder 95/65
3/3,6/6,9,9 etc
2min rest
6min amrap
6 push press 95/65
15 cf sit ups
S&C 12/12/12
Strength wod- bench press 3x3 (heavy)
Work up to a 3rep max of complex in this order
- power clean
- hang squat clean
- split jerk
Conditioning wod-
10 min amrap
12 box jumps 30"/24"
12 kb swings (heavy)
12 pull ups
Work up to a 3rep max of complex in this order
- power clean
- hang squat clean
- split jerk
Conditioning wod-
10 min amrap
12 box jumps 30"/24"
12 kb swings (heavy)
12 pull ups
Thursday, November 29, 2012
S&C 12/10/12
"$hit loads of pounds"
Totally top secret you must attend to find out. But any wod with a title like that you have to love. This is an original wod so good luck googling it you won't find it.
Totally top secret you must attend to find out. But any wod with a title like that you have to love. This is an original wod so good luck googling it you won't find it.
S&C 12/8/12
Strength wod- overhead press 3x5
On the minute for 8 minutes
6 hang power snatches 95/65
Conditioning wod-
15 min amrap
Buy in 100 du's
-then-
9 pull-ups
15 push press 65/45
9 ball slams
15 wall balls
On the minute for 8 minutes
6 hang power snatches 95/65
Conditioning wod-
15 min amrap
Buy in 100 du's
-then-
9 pull-ups
15 push press 65/45
9 ball slams
15 wall balls
Tuesday, November 27, 2012
12/6/12
Strength wod- bench press 3x5
Power clean 5x3
Conditioning wod-
15 min amrap
200m row
8 hang cleans 95/65
8 heavy kb swings
8 push press 95/65
8 pull ups
8 box jumps 24"/20"
Power clean 5x3
Conditioning wod-
15 min amrap
200m row
8 hang cleans 95/65
8 heavy kb swings
8 push press 95/65
8 pull ups
8 box jumps 24"/20"
S&C 12/5/12
Strength wod - 12min to find 1rep max squat clean to jerk
Conditioning wod-
3 rounds
12 dead lifts 225/155
15 kb swings
18 wall balls
21 du's
24 cf sit ups
Conditioning wod-
3 rounds
12 dead lifts 225/155
15 kb swings
18 wall balls
21 du's
24 cf sit ups
S&C 12/3/12
Strength wod- back squat 3x5
Hang power snatch 5-3-1
Conditioning wod-
10 min amrap
3 hang squat cleans 135/95
6 thrusters 135/95
9 pull ups
Hang power snatch 5-3-1
Conditioning wod-
10 min amrap
3 hang squat cleans 135/95
6 thrusters 135/95
9 pull ups
S&C 12/1/12
"CrossFit football total"
1 rep max of the following lifts
- bench press
- power clean
- dead lift
- back squat
- over head strict press
After a warm up set each athlete will have 3 chances to reach a max weight. The weight you attempt is up to you. A failed attempt counts towards your 3 attempts.
1 rep max of the following lifts
- bench press
- power clean
- dead lift
- back squat
- over head strict press
After a warm up set each athlete will have 3 chances to reach a max weight. The weight you attempt is up to you. A failed attempt counts towards your 3 attempts.
Friday, November 23, 2012
S&C 11/29/12
Strength wod - power clean 5-3-1
Overhead press 3x5
Conditioning wod-
For time-
2 rounds
25 dead lifts 135/95
20 wall balls
15 power cleans 135/95
10 over the bar burpees
5 push jerks 135/95
Row 400m
Overhead press 3x5
Conditioning wod-
For time-
2 rounds
25 dead lifts 135/95
20 wall balls
15 power cleans 135/95
10 over the bar burpees
5 push jerks 135/95
Row 400m
S&C for 11/26/12
Strength wod- hang power snatch 5-3-1
Bench press 3x5
Conditioning wod
15 min amrap
2 deadlifts 275/185
4 hang power snatches 95/65
8 pull-ups
12 du's
Bench press 3x5
Conditioning wod
15 min amrap
2 deadlifts 275/185
4 hang power snatches 95/65
8 pull-ups
12 du's
Thursday, November 15, 2012
S&C 11/28/12
Strength wod- 5-3-1 squat clean to jerk
Back squat 3x5
Conditioning wod - on the min for 10min
Odd min 30 sec max effort T2B
Even min 30 sec max effort du's
1 min rest
8 min amrap of thrusters 95/65
Must complete 10 cf sit ups every 2 min score is total number thrusters done in 10 min.
Back squat 3x5
Conditioning wod - on the min for 10min
Odd min 30 sec max effort T2B
Even min 30 sec max effort du's
1 min rest
8 min amrap of thrusters 95/65
Must complete 10 cf sit ups every 2 min score is total number thrusters done in 10 min.
Thursday, November 8, 2012
S&C wod 11/21/12
Strength wod-
Overhead press 3x5
On the min for 10 min
3 dead lifts 225/155 odd mins
30 sec Max effort hspu even min
Conditioning wod-
12 min amrap
Cal row 7/5
9 pull ups
6 power cleans 135/95#
3 push jerks 135/95#
Overhead press 3x5
On the min for 10 min
3 dead lifts 225/155 odd mins
30 sec Max effort hspu even min
Conditioning wod-
12 min amrap
Cal row 7/5
9 pull ups
6 power cleans 135/95#
3 push jerks 135/95#
Wednesday, November 7, 2012
S&C for 11/19/12
Strength Wod -
10min
Hang power snatch (form work)
10 min
Hang squat clean to push jerk (form work)
Conditioning wod-
Open 12.3
18 min amrap
15 box jumps 24/20
12 push press 115/75
9 t2b
10min
Hang power snatch (form work)
10 min
Hang squat clean to push jerk (form work)
Conditioning wod-
Open 12.3
18 min amrap
15 box jumps 24/20
12 push press 115/75
9 t2b
S&C for 11/15/12
Strength wod -
Bench press 3x5
Push press 3x8
Conditioning wod-
12 min amrap
3 ground to overhead 155/115#
6 high box jumps
9 wall balls
12 du's
Bench press 3x5
Push press 3x8
Conditioning wod-
12 min amrap
3 ground to overhead 155/115#
6 high box jumps
9 wall balls
12 du's
S&C for 11/14/12
Strength wod-
Back squat 3x5
On the minute for 10 min
4 chin ups
4 kb swings
Conditioning wod-
12 min amrap of the following complex
2 power cleans. 135/95
2 hang squat cleans
2 front squats
2 push jerks
2 back squats
Once 1st power clean is done 2nd must be touch and go. Bar is not allowed to be dropped at any point. Each sequence is one round. Rest as needed between sequences.
Back squat 3x5
On the minute for 10 min
4 chin ups
4 kb swings
Conditioning wod-
12 min amrap of the following complex
2 power cleans. 135/95
2 hang squat cleans
2 front squats
2 push jerks
2 back squats
Once 1st power clean is done 2nd must be touch and go. Bar is not allowed to be dropped at any point. Each sequence is one round. Rest as needed between sequences.
S&C for 11/12/12
Strength wod-
Overhead press 3x5
Hang squat clean - work up to a heavy triple(3reps w/o putting bar down)
Conditioning wod-
25 cal row
50 front squats 135/95
75 du's
100 cf sit ups
Overhead press 3x5
Hang squat clean - work up to a heavy triple(3reps w/o putting bar down)
Conditioning wod-
25 cal row
50 front squats 135/95
75 du's
100 cf sit ups
Thursday, November 1, 2012
S&C wod for 11/8/12
Strength wod- back squat 3x5
Conditioning wod- "nutts"
10 Hspu
15 dead lifts 250/170#
25 box jumps
50 pull ups
100 wall balls
200 du's
400m run.
*there will be a 40 min cap. We are testing how fast or how much you can do. We will retest in a future class
Conditioning wod- "nutts"
10 Hspu
15 dead lifts 250/170#
25 box jumps
50 pull ups
100 wall balls
200 du's
400m run.
*there will be a 40 min cap. We are testing how fast or how much you can do. We will retest in a future class
S&C wod 11/7/12
Strength wod- bench press 3x5
On the minute for 10 minutes
Odd minutes max hand stand hold
Even minutes max effort T2B
Conditioning wod-
12 min amrap
Buy in - 100 du's*
Then
5 hang clean 95/65#
10 ball slams
15 cf sit ups
* once clock starts du's must be completed before beginning. Athlete will have remaining time to do amrap once du's are completed.
On the minute for 10 minutes
Odd minutes max hand stand hold
Even minutes max effort T2B
Conditioning wod-
12 min amrap
Buy in - 100 du's*
Then
5 hang clean 95/65#
10 ball slams
15 cf sit ups
* once clock starts du's must be completed before beginning. Athlete will have remaining time to do amrap once du's are completed.
S&C wod 11/5/12
Strength wod - back squat 3x5
On the minute for 10 min
1 power clean 85% 1rm
8 pull ups
Conditioning wod -
12 min amrap
Run 100m
1 wall climb
2 high box jumps
5 clean and jerks 135/95#
On the minute for 10 min
1 power clean 85% 1rm
8 pull ups
Conditioning wod -
12 min amrap
Run 100m
1 wall climb
2 high box jumps
5 clean and jerks 135/95#
Friday, October 26, 2012
S&C wod for 11/1/12
Strength wod-
1 rep max bench press
1 rep max push press
Conditioning wod-
12 min as far as you can go
Run 100m
1 dead lift 315/225#
15 cf sit ups
Run 200m
2 dead lifts 315/225
30 cf sit ups
Run 400m
3 dead lifts 315/225
45 cf sit ups
800m
4 dead lifts 315/225
60 cf sit ups
Etc etc etc
1 rep max bench press
1 rep max push press
Conditioning wod-
12 min as far as you can go
Run 100m
1 dead lift 315/225#
15 cf sit ups
Run 200m
2 dead lifts 315/225
30 cf sit ups
Run 400m
3 dead lifts 315/225
45 cf sit ups
800m
4 dead lifts 315/225
60 cf sit ups
Etc etc etc
S&C wod for 10/31/12
Strength wod -
1 rep max back squat
1 rep max push press
Conditioning wod -
9-15-21
Pull ups
Front squats 135/95
* once front squats begin if bar comes below front rack position preform 2 penalty burpees
1 rep max back squat
1 rep max push press
Conditioning wod -
9-15-21
Pull ups
Front squats 135/95
* once front squats begin if bar comes below front rack position preform 2 penalty burpees
Thursday, October 25, 2012
S&C wod 10/29/12
Strength wod - front squat 3x5
On the minute for 10 minutes
8 hang cleans 115/75#
Conditioning wod -
"CrossFit disco"
10,9,8,7,6,5,4,3,2,1
Power cleans 60% 3rm
Pull ups
On the minute for 10 minutes
8 hang cleans 115/75#
Conditioning wod -
"CrossFit disco"
10,9,8,7,6,5,4,3,2,1
Power cleans 60% 3rm
Pull ups
Thursday, October 18, 2012
S&C 10/25/12
Strength wod
Bench 3x5
Power clean 5x3
Conditioning wod
8 min AMRAP
2 push press 135/95
5 t2b
7 box jumps
2 min rest
5 min AMRAP
2 thrusters 135/95
3 bar over burpees
4 box jumps
Bench 3x5
Power clean 5x3
Conditioning wod
8 min AMRAP
2 push press 135/95
5 t2b
7 box jumps
2 min rest
5 min AMRAP
2 thrusters 135/95
3 bar over burpees
4 box jumps
S&C 10/24/12
Strength wod
Back squat 3x5
Strict press 3x5
Conditioning wod
"Fat Fran"
15-12-9
Thrusters 135/95
Pull ups
Back squat 3x5
Strict press 3x5
Conditioning wod
"Fat Fran"
15-12-9
Thrusters 135/95
Pull ups
S&C Wod 10/22/12
Strength wod
Front squat 3x5
On the min for 10 min
5 ball slams
5 pull ups
Conditioning wod
40 wall balls
10 du's
30 wall balls
20 du's
20 wall balls
30 du's
10 wall balls
40 du's
15:00 cap
Front squat 3x5
On the min for 10 min
5 ball slams
5 pull ups
Conditioning wod
40 wall balls
10 du's
30 wall balls
20 du's
20 wall balls
30 du's
10 wall balls
40 du's
15:00 cap
Tuesday, October 9, 2012
S&C wod 10/18/12
Strength Wod
Back squat 3x5(+5)
Power clean 3rm
- work up to heavy triple resetting with every lift.
Conditioning wod
2 rounds
1:00 max pull ups
1:00 rest
1:00 max dynamic pushups
1:00 rest
1:00 max cf sit ups
1:00 rest
1:00 max cal row
* score is total # of reps for row each calorie is a rep.
Back squat 3x5(+5)
Power clean 3rm
- work up to heavy triple resetting with every lift.
Conditioning wod
2 rounds
1:00 max pull ups
1:00 rest
1:00 max dynamic pushups
1:00 rest
1:00 max cf sit ups
1:00 rest
1:00 max cal row
* score is total # of reps for row each calorie is a rep.
S&C wod 10/17/12
Strength wod
Bench press 3x5
On the min for 10 min
3 dead lifts 225/155#
10 double unders
* no dropping bar or touch and go. Must control bar with a good midline throughout lift.
Conditioning wod
For time
Run 200
21 thrusters 95/65#
Run 100m
21 du's
Run 100m
21thrusters 95/65#
Run 200
* focus on thrusters is hitting depth on squat. One must be able to judge depth under fatigue.
Coach Steve will be guest coaching tonight he is a slave driver be prepared to work!
Bench press 3x5
On the min for 10 min
3 dead lifts 225/155#
10 double unders
* no dropping bar or touch and go. Must control bar with a good midline throughout lift.
Conditioning wod
For time
Run 200
21 thrusters 95/65#
Run 100m
21 du's
Run 100m
21thrusters 95/65#
Run 200
* focus on thrusters is hitting depth on squat. One must be able to judge depth under fatigue.
Coach Steve will be guest coaching tonight he is a slave driver be prepared to work!
S&C wod Monday 10/15/12
Strength wod
Back Squat 3x5(+5)
Overhead press (+2.5)
- take barbell from ground this is a strict press
Conditioning wod
15 min amrap
5 hang cleans 115/75
7 pull ups
5 box jumps*
* box jumps should be challenging. If you normally use small box go to tall box if you normally do tall box add 45# plate. If you struggle with box jumps use small box.
Back Squat 3x5(+5)
Overhead press (+2.5)
- take barbell from ground this is a strict press
Conditioning wod
15 min amrap
5 hang cleans 115/75
7 pull ups
5 box jumps*
* box jumps should be challenging. If you normally use small box go to tall box if you normally do tall box add 45# plate. If you struggle with box jumps use small box.
Monday, October 8, 2012
Thurs 10/11/12
Strength wod
Front Squat 3x5
On the min for 10 min
- 6 kb swings 6 T2B
Conditioning wod
10min AMRAP
20 push presses 65/45#
Then
20 push presses 85/55#
Then
20 push presses 105/65#
Then
As many push presses 125/85#
* you can only use one barbell and must change your own weight you must complete as many reps as possible in 12 minutes
BRING IT
Front Squat 3x5
On the min for 10 min
- 6 kb swings 6 T2B
Conditioning wod
10min AMRAP
20 push presses 65/45#
Then
20 push presses 85/55#
Then
20 push presses 105/65#
Then
As many push presses 125/85#
* you can only use one barbell and must change your own weight you must complete as many reps as possible in 12 minutes
BRING IT
Sunday, October 7, 2012
Strength and conditioning wod wed 10/10/12
Strength WOD
Power clean 5x3
- should be 70% of 3RM max
Bench Press 3x5(+5)
Conditioning WOD
"Master chief"
5 rounds of 3min AMRAP with 1min rest in between.
3 power cleans 135/95#
6 front squats 135/95#
9 push ups.
Keep up the good work maybe someday you to can lift this
Power clean 5x3
- should be 70% of 3RM max
Bench Press 3x5(+5)
Conditioning WOD
"Master chief"
5 rounds of 3min AMRAP with 1min rest in between.
3 power cleans 135/95#
6 front squats 135/95#
9 push ups.
Keep up the good work maybe someday you to can lift this
Strength and Conditioning WOD 10/8/12
Happy Columbus Day!!!
Here is whats in store for you....
Strength WOD
Strict over head press 3x5
- 60-70% max
Dead Lift 3RM
-10 min to work up to your 3 rep max
-Touch and Go are not allowed
-Must reset after every lift
Conditioning WOD
"Bad Religion 2.0"
5 rounds or 15min Cap
Max reps back squat 225/135
7 burpee box jumps
* each time back squat is taken off the rack round begins. Soon as bar is reracked round ends and you must do 7 burpee box jumps before you start next round. Score is total # of back squats preformed.
And they may bicker and fight but these to are bromance for life
Here is whats in store for you....
Strength WOD
Strict over head press 3x5
- 60-70% max
Dead Lift 3RM
-10 min to work up to your 3 rep max
-Touch and Go are not allowed
-Must reset after every lift
Conditioning WOD
"Bad Religion 2.0"
5 rounds or 15min Cap
Max reps back squat 225/135
7 burpee box jumps
* each time back squat is taken off the rack round begins. Soon as bar is reracked round ends and you must do 7 burpee box jumps before you start next round. Score is total # of back squats preformed.
And they may bicker and fight but these to are bromance for life
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