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
Thursday… Happy Birthday Nate!
Today is Nate's birthday! So everybody thank him for being born 31 years ago on this day!
31 dumbell squat cleans
31 toes to bar
31 box jumps
31 double unders
31 dumbell thrusters
31 pull ups
31 burpees
31 dumbell overhead walking lunge steps
All weighted movements will be under the same weight.
post time to beyondthewhiteboard.com
Wednesday… Back Squat / Ring Dips
B. Shea took on Kalsu last week at 115 and crushed it. Well done Brian...
Extended warm up… with a partner
2 rounds
100m sprint (out to the 200m turn around)
100m jog (back from the 200m turn around)
10 strict chin ups (partner assist if necessary)
10 weighted push ups @ 30% body weight
then…
21, 15, 9
Back Squat
Ring Dip
Post time to beyondthewhiteboard.com
Tuesday… Shoulder Press / Runs / Wall Ball / Kettlebell Swings
A small but savage WOD in the park! Great job guys!
Shoulder Press
3-3-3-3-3
then…
4 Rounds for time:
400m Run
30 Wall Ball
30 Kettlebell Swing
Post press and time to beyondthewhiteboard.com
Friday… Sumo Deadlift High Pull / Burpees
Three rounds
AMRAP in 3 min:
3 SDLHP
5 burpees
Rest 1 min in between rounds.
Post total rounds to beyondthewhiteboard.com
Thursday… Runs
Darren coaching Sara on her deadlift. Darren has been doing a great job with helping out around the gym... for those who don't know, he's a trainer in training!
Mile run repeats x3
Run 1 mile
Rest approx 5 min
Scale accordingly
post times to beyondthewhiteboard.com
Wednesday… Deadlift / Split Jerk / Squats
Drew's first WOD with burpees...
Strength
Deadlift
3-3-3-3-3
Split Jerk
3-3-3-3-3
then…
“Bottom to bottom” Tabata Squats
8 sets of air squats.
20 seconds of work (max air squats) followed by 10 seconds of rest until all 8 sets are completed. The 10 seconds of rest should be spent in the bottom of the air squat position.
Post deadlift, split jerk, and number of air squat reps for each set
