Friday WOD 1.31.14

Warmup
2 Back Rolls
8 Pushups
10 Air Squats
===== FIND 2-4 EQUAL STRENGTH PARTNERS TO SHARE SQUAT AND SEPARATE BENCH RACKS=====
1×5 High Bar Back Squat @ 55%
1×5 NG Bench @ 55%
1×5 High Bar Back Squat @ 65%
1×5 NG Bench @ 65%
1×3 High Bar Back Squat @ 75%
1×3 NG Bench @ 75%
1×2 High Bar Back Squat @ 85%
1×2 NG Bench @ 85%

Set 1
Alternate Exercises (Move quickly, no more than 3-4 minutes between each set of squats)
5×3 High Bar Back Squat @ 95%
5×3 NG Bench @ 95%

Set 2
11.5
20 Minute AMRAP
5 Power cleans (145/100#)
10 Toes to bar
15 Wall balls (20/14# to 10’/9’ target)

Sahil Parikh Photography

Sahil Parikh Photography

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Thursday WOD 1.30.14

Warmup
Burgener

Set 1
Clean Start Position Holds (Inverse Tabata, 10s on 20s off)
Clean Pull to Bottom of Knee (Tabata x4)
Clean Pull to Mid Thigh (Tabata x4)
Hang Clean Shrug (Flex Triceps no elbow bend)
(Tabata x4)
[60s Rest]
=====With running clock, rest remainder after an 80%E set)=====
Hang Power Cleans @ 0:00 (Very deliberate form, delay at reset, fast elbows, straight arms)
Hang Power Cleans @ 1:00 (No delay at reset, still deliberate, fast elbows, straight arms)
Full Power Cleans @ 2:00 (Slow deliberate to mid thigh, smooth transition, fast elbows, straight arms, T&G)
[60s Rest]
Hang Power Cleans @ 4:00 (Very deliberate form, delay at reset, fast elbows, straight arms)
Hang Power Cleans @ 5:00 (No delay at reset, still deliberate, fast elbows, straight arms)
Full Power Cleans @ 6:00 (Slow deliberate to mid thigh, smooth transition, fast elbows, straight arms, T&G)
[60s Rest]
Hang Squat Cleans @ 8:00 (Very deliberate form, delay at reset, DROP)
Hang Squat Cleans @ 9:00 (No delay at reset, still deliberate, DROP)
Full Squat Cleans @ 10:00 (Slow deliberate to mid thigh, smooth transition, DROP, T&G)
[60s Rest]
Full Power Cleans @ 12:00 (Slow deliberate to mid thigh, smooth transition, fast elbows, straight arms, T&G)
Full Power Cleans @ 13:00 (Smooth transition, fast elbows, straight arms, T&G)
Full Squat Cleans @ 14:00 (Smooth transition, DROP, T&G)
[120s Rest]
Shoulder Presses @ 17:00 (Tight core and glutes, active shoulders, proud chest)
Shoulder Presses @ 18:00 (Tight core and glutes, active shoulders, proud chest)
Push Presses @ 19:00 (Delay if necessary, good rack position, deliberate elbows at 45 degrees)
Push Presses @ 20:00 (Fast turnover, good rack position, deliberate elbows at 45 degrees)
Push Jerks @ 21:00 (Delay if necessary, good rack position, deliberate elbows at 45 degrees)
Push Jerks @ 22:00 (Fast turnover, good rack position, deliberate elbows at 45 degrees)
[60s Rest]
Shoulder Presses @ 24:00 (Tight core and glutes, active shoulders, proud chest)
Push Presses @ 25:00 (Fast turnover, good rack position, deliberate elbows at 45 degrees)
Push Jerks @ 26:00 (Fast turnover, good rack position, deliberate elbows at 45 degrees)

Set 2
Mobility

Sahil Parikh Photography

Sahil Parikh Photography

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Wednesday WOD 1.29.14

Warmup
Burgener

Set 1
(Box height in parentheses)
DO NOT STAND WITH BAR. POP IT OFF. NO ADDITIONAL PR ATTEMPTS AFTER 40:00.
@0:00 – 2 Squat Clean (Mid Thigh)
@1:00 – 2 Squat Clean (Mid Thigh)
@2:00 – 1 Squat Clean (Mid Thigh)
@3:00 – 1 Squat Clean (Mid Thigh)
@4:00 – 1 Squat Clean (Mid Thigh)
@6:00 – 2 Squat Clean (Above Knee)
@7:00 – 2 Squat Clean (Above Knee)
@8:00 – 1 Squat Clean (Above Knee)
@9:00 – 1 Squat Clean (Above Knee)
@11:00 – 2 Squat Clean (Below Knee)
@13:00 – 2 Squat Clean (Below Knee)
@15:00 – 1 Squat Clean (Below Knee)
@17:00 – 1 Squat Clean (Below Knee)
@19:00 – 1 Clean DL into 1” Hover Squat Clean
@21:00 – 1 Clean DL into 1” Hover Squat Clean
@23:00 – 1 Clean DL into 1” Hover Squat Clean
@26:00 – 1 Squat Clean
@29:00 – 1 Squat Clean
@32:00 – 1 Squat Clean (PR ATTEMPT)
@36:00 – 1 Squat Clean (PR ATTEMPT)
@40:00 – 1 Squat Clean (PR ATTEMPT)

Set 2
Mobility

Sahil Parikh Photography

Sahil Parikh Photography

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Tuesday WOD 1.28.14

Warmup
2 Rounds
10 Air Squats
10 Steps Duck Walk
======Use first rounds of Set 1 as warmup======

Set 1
20 Minute OTM Skill Practice
9 Sets of Each (Rest between 10:00 and 12:00)
80%E Wall Balls @ 0:00, 2:00 etc (evens)
80%E Chest to Bar Pullups @ 1:00, 3:00 etc (odds)

Set 2
Burgener

Set 3
TECHNIQUE WORK. DO NOT PR. DO NOT GO ABOVE 95%.
6 minute C+J warmup to near maximal weight
@ 6:00 – 1 C+J @ ~90-95% 1RM (Goal is no misses)
@ 8:00 – 1 C+J @ ~90-95% 1RM (Goal is no misses)
@ 11:00 – 1 C+J @ ~90-95% 1RM (Goal is no misses)
@ 14:00 – 1 C+J @ ~90-95% 1RM (Goal is no misses)
@ 16:00 – 1 C+J @ ~90-95% 1RM (Goal is no misses)
@ 18:00 – 1 C+J @ ~90% of max from first 5 lifts
@ 19:00 – 1 C+J @ ~90% of max from first 5 lifts
@ 20:00 – 1 C+J @ ~90% of max from first 5 lifts
@ 21:00 – 1 C+J @ ~90% of max from first 5 lifts
@ 22:00 – 1 C+J @ ~90% of max from first 5 lifts

Set 4
Mobility (Optional due to time)

Sahil Parikh Photography

Sahil Parikh Photography

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Monday WOD 1.27.14

Don’t forget tomorrow night is the deadline to register for the C.R.A.S.H. B.s!! You can also sign up for the 2014 CrossFit Open now!!

Warmup
2 Back Rolls
8 Pushups
10 Air Squats
===== FIND 2-4 EQUAL STRENGTH PARTNERS TO SHARE SQUAT AND SEPARATE BENCH RACKS=====
1×5 High Bar Back Squat @ 50%
1×5 Narrow Grip Bench @ 50%
1×3 High Bar Back Squat @ 60%
1×3 NG Bench @ 60%
1×2 High Bar Back Squat @ 70%
1×2 NG Bench @ 70%

Set 1
Alternate Exercises (Move quickly, no more than 3-4 minutes between each set of squats)
5×5 High Bar Back Squat @ 80%
5×5 NG Bench @ 80%

Set 2
20 Minute OTM Skill Practice
9 Sets of Each (Rest between 10:00 and 12:00)
80%E Toe to Bars @ 0:00, 2:00 etc (evens)
80%E Hand Release Pushups @ 1:00, 3:00 etc (odds)

Set 3
Score is total lunges during AMRAP
Workout over at 5:00 regardless of finish.
Every 45s 35 ft Walking Lunge w/ 45/25# OH
(One side of gym to other – long way)
75 HRPU
====================================
AMRAP Lunges (No Plate) Until 5:00

Sahil Parikh Photography

Sahil Parikh Photography

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