Just another WordPress.com site

Latest

11/11/2013

Tabata Squats
2 Minutes Rest
40 Push Press (1/4 Body Weight)
2 Minutes Rest
1 Set Total (from above) Tabata Squats
2 Minutes Rest
Max Effort Within 2 Minutes Push Press (1/4 Body Weight)

Iron club

Joint Prep

3×5 One Legged Box Squats (5R/5L)

WOD

4 Rounds

12 Burpees
50 Meter KB Rack Walk 53/35
Sprint 300 Meters (Make this a 150 Meters out and Back Run to your Bells)
50 Meter KB Rack Walk 53/35

Simple Sets

Strict Chins

1-2-1-2-1-2-1-2-1-2

Cool Down

3 Rounds 3 Inch Worms/4 Scorpion Stretches (2R/2L)

SupportWork/Duck Walk Intervals

10 Rounds 30 Second on 30 Second off max Duck Walk

Advertisements

1/8/2013

WOD

4 Rounds

10 Dead lifts

10 Ring Dips

15 Box Jumps

Iron club

5-8 Minutes of Shoulder Mobility

4 Rounds

10 Box Jumps
5 Full ManMakers 45/30
Sprint 200 Meters

*Rest 60 Seconds Between Efforts

*Post Results to comments

1/7/2013

Fran
21-15-9
Thrusters
Pull-ups

Girls

Once through for FORM

Tabata Back Squats (10″ Box) (80/30 lbs)
2 Minutes Rest
Max Effort Ring Dips (Banded)
2 Minutes Rest
1 Set Total (from above) Tabata Back Squats (10″ Box)
2 Minutes Rest
Max Effort Ring Dips (Banded)

Iron club

Joint Prep

3 Rounds

5 x Press
5 x Push Press
5 x Push jerk

*To be Perform Unbroken at 75/55

WOD

5 Rounds

10 Toes 2 Bar
10 Power snatches 75/55
10 Wall Balls 20/14

*This one brought to you by Crossfit.com
*Post Results to Comments

Cool Down

Jog 1200 Meters

SupportWork/Gymnastics

5×5/2 Muscleups

*Rest 90 Seconds Between Efforts
*This is a I/C 5x Set

*Those of you familiar to the program have done this before. The goal of your 5x’s are to complete all your sets unbroken.If your set falls out of a set of 5 or 2 then complete the set in what ever reps you need to and then perform the next effort as a fresh set.
*SupportWork is not mandatory and is to be performed dependent on current level of Recovery

1/2/2013

WOD

15 min amrap
5 pull-ups
10 push-ups
1 min of double unders/single unders

Iron club WOD

3 Rounds

Row 500 meters
14 One arm DB OverHead Stepup 20′ (7R/7L) 45/30
Run 400 meters

12/28/2012

Iron club

SWOD

12 Minutes to Establish a Max Clean Pull followed by 2 Touch N’ Go Power Cleans

*You may not lose control of the Bar between you Two Power Cleans. If you drop the Bar the effort is terminated.

*Post Results to comments.

*Post Results to comments.

Tension/High Bar Drill

*Take somewhere Between 120-150% of today’s max Complex weight and Perform the following every 30 Seconds Until the 5 Minute Mark or Failure

1 x Front Rack Lockout
2 x High Bar Squat

*Post weight used and Results to Comment.

Jay- 215 PC, 275 squat
Dan- 225 PC, 275 squat

12/27/2012

Joint Prep

Jog 400 meters where you interval between jogging forward and Backwards

CWOD

3 Rounds

2 Minute 400 Meter Intervals

*You have 2 Minutes to complete your Runs. If you finish your run in say 1:45 this means you have 15 Seconds to Rest. Failure to Complete a Run Results in a 2 Minute WallSit penalty at the End of the workout.

Rest 2 Minutes

50 Power Clean ManMakers for Time 30/20

Notes from Coach – These ManMakers are to be performed without a Full clean as you come off the Deck. If you find yoursef training on the road as this is the Holidays and don’t have access to Dumbbbells get creative. Try performing a Pushup and then touching your opposite shoulder after each pushup or perform the ManMaker serious with a single kettlebell if you have one (every body involved with the I/C should have a KB to travel with). Or you could always just put a smalller family member to use as something to power clean and put over your head, again get creative and report back.

*Record Run and ManMaker Time to Comment.

Run averaged 1:20/400 m J+D
Man makers- 18 min

Cool Down

3 Minutes of Skipping Rope

12/26/2012

Iron club

Joint Prep

3 x 10 Banded Snatch Balances

*Work form on all reps

SWOD

12 Minutes to Establish a Max Snatch Pull followed by a Touch N’ Go Power Snatch

Dan-135

WOD

3 Rounds

50 Squats
7 C2B pullups
10 Hang power snatches