Thursday… “Nicole”
Extended Warm-up
2 Rounds
20 double unders
20 pistols, alternating legs (scale depth, hips back, weight on heels)
20 sec handstand holds
then…
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
Post number of pull-ups completed for each round to beyondthewhiteboard.com
Wednesday…Row / Kettlebell Swings / Knee to Elbows / Push-ups
1000 meter Row
then…
21-15-9
Kettlebell Swings
Knees to Elbows
Push-ups
Tuesday…”ROY”
“Roy”
Five rounds for time of:
225 pound Deadlift, 15 reps
20 Box jumps, 24 inch box
25 Pull-ups
Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by his wife Amy and three children, Michael, Landon and Olivia.
Monday… Squat / Pull-up / Kettlebell Swings
Justin posted this pic of his gym in Cali on Facebook the other day... "CFNA West"
Back Squat
3×5
shoot for +10lbs of last 5 rep attempt
then…
5 rounds for time
7 pull-ups
7 kettlebell swings
Scale up on kettlebell weight. This WOD will go fast, so crank up the intensity!
post squats and time to beyondthewhiteboard.com
Friday… “The Seven”
7 Rounds for time
7 Handstand Push Ups
7 Thruster
7 Knees to elbow
7 Deadlift
7 Burpees
7 Kettlebell swings
7 Pull-ups
Thursday… Press / Chin-up / “Annie”
"Fran" at 6am. You can't ask for more.
Press
3-3-3-3-3
Aim for +5lbs over last 3RM press attempt.
MUTE your hips and knees. This is not a push press or jerk.
Chin-up
Max rep x 3
then…
“Annie”
50-40-30-20-10
Double unders
Sit-ups
Post press, chin-ups, and time to beyondthewhiteboard.com
Wednesday… “Fran”
When I'm asked, "are there any other girls at your gym?" this is the picture I'm going to show them...
“Fran”
21-15-9
Thruster
Pull-up
Post time to beyondthewhiteboard.com
Tuesday… Run / Box Jump / Push-up / Sumo Deadlift High Pull
Claire is in her first month of open gym, and has been making HUGE strides!
Complete as many REPS as possible within each round.
Time limit per round is 5 minutes.
Round 1
Run 400m
Max rep box jump in remaining minutes
Round 2
Run 400m
Max rep push-ups* in remaining minutes
Round 3
Run 400m
Max rep SDHP in remaining minutes
*Prescribed push-ups will require chest to hit the ground, lift hands off the ground, and then push up into top of push-up position (2010 CF Games standards).
Post total reps completed to beyondthewhiteboard.com
Monday… Back Squat / Box Jump / Pull up / Wall Ball
Frick and Frack aka Darren and Rae tackle "Nancy" and also went through Elements together. Rae moved down south for school and Darren is joining up with the CFNA Training staff! How time flies and baby birdies spread their wings!
Back Squat
3-3-3-3-3
Final two sets should be a 3RM PR attempt. Shoot for 120% of last 5RM or +15lbs over your last 3RM.
then…
3 rounds for time
20 box jump
20 pull up
20 wall ball
post squats and time to beyondthewhiteboard.com
Friday…”Nancy”
Today the CrossFit Games started with the Affiliate Cup and the Masters divisions. Tonight will be the beginning of the Individual Men’s and Women’s competitions.
As of now they have not announced the first Individual events, but they have already finished the first Master’s Event.
So we will be following the Master’s event by doing the same workout that they did as their first event.
“Nancy”
Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
Post total time.
Thursday… Three for thursday!
We had 3 birthdays this week! Time to “celebrate!”
<insert intro music here>
“Thuh-thuh- thuh-three for thursday-ay-ay!!”
Part I – Carolyn’s B-Day WOD
Carolyn is part of our AM class and has been making HUGE gains (whether she thinks it or not) and also celebrated her birthday earlier this week.
3 Rounds
31 Double Unders
31 KB Swings
then…
Part II – Andrea’s B-Day WOD
Dre is 2 months old in CrossFit terms, but turns 27 today! Happy birthday Andrea!
7 Rounds
2 bird pickers (per leg)
7 burpees
then…
Part III – Rae’s B-Day WOD
Fraen
Rae is 22 today. She waives good by to the long sought after age of 21 and is now officially a 20 something. Happy birthday Rae!
22-15-9
Thrusters
Pull ups
Wednesday… Weighted Pull-ups / Deadlift / Burpees
Weighted pull-ups
3-3-3-3-3
then…
Tabata Deadlift/Burpees
8 Tabata intervals of each movement
Tabata intervals consist of 20 second working intervals followed immediatley by 10 second rest intervals.
We will be alternating deadlift and burpee intervals… So…
Round 1 will be 20 seconds of max rep deadlifts, followed by 10 seconds of rest…
Round 2 will be 20 seconds of max rep burpees, followed by 10 seconds of rest…
Round 3 will be 20 seconds of max rep deadlifts, followed by 10 seconds of rest…
etc….
Post weight for pull-ups and reps on beyondthewhiteboard.com
Tuesday… Press / Kettlebell Swings / Pull-ups
Extended Warm-up (in ADDITION to your DROM stretches, and CF warm up)
3 Rounds
10 vertical leaps
10 wall squats
10 single leg 1/4 squats (each leg)
Press
3-3-3-3-3
Aim for +5lb over last 3 rep attempt
Then…
100 kettlebell swings for time
With a continuous clock running, drop the kettlebell and complete 4 pull ups at the beginning of every minute. After 4 pull ups, continue your swings.
Post press and time to beyondthewhiteboard.com
Monday… Squat / Weighted Step Up / Push Up
Zeke's birthday is coming up... does he get a birthday WOD?
Back Squat 3×5
add 10lbs to last successfull 5 rep back squat
then…
7 rounds for time
12 weighted step ups
12 push ups
post squat and time to beyondthewhiteboard.com
Friday… “Helen”
Three rounds for time:
Run 400meters
21 kettlebell swings
12 Pull-ups
