Saturday-September 1, 2012

Thought I would write something today. "SOMETHING". Thats all.

warm up

10 dynamic toe touches

4 put on your shorts

8 laying hand kicks

100m run

3x

Westside

Max Effort

20 rep squats

Olympic

Power snatch

5 sets x 1 rep

 Ascending weight

H.A.P (Heavy As Possible)

Running

200m run 

1 minute rest

8x

WOD

25 Walking lunge steps

20 Pull-ups

50 Box jumps, 20 inch box

20 Double-unders

25 Ring dips

20 Knees to elbows

30 Kettlebell swings, 2 pood

30 Sit-ups

20 Hang squat cleans, 35 pound dumbbells

25 Back extensions

30 Wall ball shots, 20 pound ball

3 Rope climb ascents

*wod courtesy of CrossFit.com

POST TIME AND EXTRA CREDIT TO COMMENTS

Friday, August 31, 2012

Warm up

5 x 50m Sprints

(walk to start is rest)

then...

20 Squats

10 Pass Throughs

3 rounds

WOD

10 DB Hang Power Cleans (35/25)

10 DB Shoulder Press (35/25)

200m Run

3 Rounds for time

WOD Courtesy of Alpine CrossFit

Thursday-August 30, 2012

The Man!!!

warm up

450m run

then...

10 pass throughs

10 mountain climbers

3x

ALL EXTRA CREDIT IS OPTIONAL FOR EXPERIENCED ATHLETES

CHOOSE ONE OR TWO FROM BELOW

Westside

Knee Jumps to Pads for Height

Olympic

Squat Clean Grace (155lbs)

Running

50m sprint

walk to start as rest

10x

WOD

100m run

8 burpees

5 rounds

POST TIME AND EXTRA CREDIT TO COMMENTS

Wednesday-August 29, 2012

warm up

200m run

4x

then...

20 dynamic toe touches

10 PVC good mornings

6 spidermans

3x

ALL EXTRA CREDIT IS OPTIONAL FOR EXPERIENCED ATHLETES

CHOOSE ONE OR TWO FROM BELOW

Westside

Band Triceps Extensions

4 sets x 20 reps each arm

H.A.P (Heavy As Possible)

Olympic

Snatch + Snatch Push Press

60%

3 sets x 2 reps

Running

600m run

2 minutes rest

4x

WOD

EMOM 10

3 Deadlifts (315lbs/205lbs)

*no drop

POST LOAD AND EXTRA CREDIT TO COMMENTS

Tuesday-August 28, 2012

warm up

450m run

then...

10 walking lunges

20 single skips

4 spidermans

3x

ALL EXTRA CREDIT IS OPTIONAL FOR EXPERIENCED ATHLETES
CHOOSE ONE OR TWO FROM BELOW

Westside

Box Squats

12" box

Saftey Squat Bar

12 sets x 2 reps EMOM

60% + 58lbs of chain

Olympic

Power Snatch + OHS + Snatch with 2 second pause at bottom

3 sets H.A.P (Heavy As Possible)

Running
200m run
1 minute rest
100m run
1 minute rest
200m run
1 minute rest
100m run

WOD

21 Wallballs

1 round of "Cindy"

15 toes 2 bar

2 round of "Cindy"

9 burpees

3 round of "Cindy"

POST TIMES AND EXTRA CREDIT TO COMMENTS

Monday, August 27, 2012

Warm Up

4 x 150m Run

then...

15 Squats

10 Situps

5 Inch Worm Pushups

3 Rounds

WOD

9 Front Squats (185/125)

9 HSPU

3 Rounds for time

Saturday-August 25, 2012

CrossFit Fifty

warm up

450m run

then...

5 push ups

10 squats

3x

then...

3 minute squat hold

*ALL EXTRA CREDIT IS OPTIONAL*

**EXTRA CREDIT**
PICK 1 OR 2 FROM BELOW

Westside

Front Squat Harness Box Squats

12" box

10 sets x 2 reps EMOM

medium weight, no accommodating resistance 

Olympic

Power Snatch + Snatch + OHS

3 sets x 1 rep

60%-75%

WOD

10 Barbell Burpee Clean & Jerks (135lbs/95lbs)

100m run

3 rounds for time

POST TIME AND EXTRA CREDIT TO COMMENTS

Friday, August 24, 2012

Warm Up

450m run

then...

10 Spiderman's

10 Pass Throughs

2 Rounds

WOD

AMRAP 5

Back Squats (135/95)

-2 min. rest-

AMRAP 5 

Push Press (75/55)

-2 min. rest-

AMRAP 5

Situps

POST SCORE TO COMMENTS

Thursday-August 23, 2012

warm up

100m run

1 minute rest

5x

then...

3 inch worm push ups

4 spidermans

5 pass throughs

3x

*ALL EXTRA CREDIT IS OPTIONAL*

**EXTRA CREDIT**
PICK 1 OR 2 FROM BELOW

Westside

Box Squats

12" box/ Cambered Squat bar

60% + bands

8 sets x 2 reps

EMOM

Olympic

Snatch push press

5 sets x 3 reps

Running

50m sprint

walk to start is rest

8x

WOD

AMRAP 15

7 Power Cleans (135lbs/95lbs)

7 Lateral Burpees

POST ROUNDS AND EXTRA CREDIT TO COMMENTS

August 21, 2012

Check out PetiteFi on facebook!

warm up
8 kip swings
4 forward rolls
15' handstand walk
3x

*ALL EXTRA CREDIT IS OPTIONAL*

**EXTRA CREDIT**
PICK 1 OR 2 FROM BELOW


 Westside
 standing triceps extensions 

5 sets x 1 rep 
H.A.P- heavy as possible
*please perform with a spotter


Olympic
rest day

Running
400m run
2 minutes rest
300m run
1:30 rest
200m run
1 minute rest
100m run


WOD

10 minute AMRAP of:

12 Pullups

20 double unders

12 HR Pushups

POST ROUNDS AND EXTRA CREDIT TO COMMENTS

Tuesday-August 21, 2012

warm up

6 "put on your shorts"

4 pass throughs

100m jog

3x

*ALL EXTRA CREDIT IS OPTIONAL*

**EXTRA CREDIT**

PICK 1 OR 2 FROM BELOW

Westside

Conventional Squat

7 sets x 2 reps

*ascending weight

**heaviest set should be last set

Olympic

rest day

Running

300m 

90 seconds rest

4x

WOD

Five rounds for time of:

200m  Run

8 Squat snatches (60% of 1RM)

Rest 2 minutes betweeen rounds.

*WOD courtesy of CrossFit Pori

POST TIME AND EXTRA CREDIT TO COMMENTS

Monday, August 20, 2012

Warm up

10 spidermans

10 dynamic toe touches

3 rounds

then...

2 min. squat hold

WOD

AMRAP 15

10 Goblet Squats

6 KB Snatches

100m Run

Sunday-August 19, 2012

warm up

7 knee jumps

5 bridges

3x

then...

12 back extensions

*ALL EXTRA CREDIT IS OPTIONAL*

**EXTRA CREDIT**
PICK 1 OR 2 FROM  BELOW

Westside

Floor Press

6 sets x 2 reps

H.A.P

Olympic

Tall Clean

5 sets x 2 reps

H.A.P

Running

300m

1:30 rest

4x

WOD

25 Burpees

200m Run

20 Burpees

200m Run

15 Burpees

200m Run

10 burpees

200m Run

5 Burpees

For time

*courtesy of Rogue Fitness CrossFit Columbus 

POST TIME AND EXTRA CREDIT TO COMMENTS

Saturday-August 18, 2012

See anyone you know in the background?

warm up

100m run

1 minute rest

200m run

1 minute rest

100m run

then...

8 spidermans

4 pass throughs

2x

*ALL EXTRA CREDIT IS OPTIONAL*

**EXTRA CREDIT**
PICK 1 OR 2 FROM BELOW

Westside

Box Squat drop sets / 10" box

3 total sets

2 reps

drop 1 band

15 seconds rest

2 reps

drop 1 band

15 seconds rest

2 reps

*rest as needed between sets

**please have coaches help you with set up

Olympic

Deficit Snatch

5 sets x 1 rep @ 85%

Running
1 mile run
5 minutes rest
1 mile run

WOD

-7 thrusters (115lbs/85lbs)

-400M run

5 rounds

*WOD courtesy of CrossFit Pori

POST TIME AND EXTRA CREDIT TO COMMENTS

Friday, August 17, 2012

Warm Up

5 x 100m run

then...

10 Pushups

15 Squats

2 Rounds

then...

2 min. hip mobility

WOD

AMRAP 12

6 Pullups

6 Box Jumps (24"/20")

12 Wallballs (20/14)

POST TIME AND COMMENTS

Thursday-August 16, 2012

warm up

self warm up

*ALL EXTRA CREDIT IS OPTIONAL*

**EXTRA CREDIT**
PICK 1 OR 2 FROM BELOW

Westside

weighted back extensions (45 degrees)

6 sets x 3 reps

H.A.P- Heavy As Possible

Olympic

Hang Snatch

5 sets x 2 reps @ 70%

Running

800m run

3 minutes rest

2x

AMRAP 10 

10 weighted sit-ups

10 hand release push-ups

10 Donkey Kicks

*courtesy of Rogue Fitness CrossFit Columbus

POST ROUNDS AND EXTRA CREDIT TO COMMENTS

Wednesday-August 15, 2012

Thats 512.6 lbs at 206.8 lbs!!! DAMN!!!

warm up

200m run

1 minute rest

3x

then...

4 cossacks 

10 frog hops

8 pause squat jumps

3x

*ALL EXTRA CREDIT IS OPTIONAL*

**EXTRA CREDIT**
PICK 1 OR 2 FROM BELOW

Westside

Bar Dips, weighted

6 sets x 3 reps

H.A.P- Heavy As Possible

Olympic

Snatch from blocks (knee)

(%) x (reps) x (sets)

70% x 1

75% x 1 x 6

Running

150 sprint

1:30 rest

8x

EMOM 5

2 power cleans

EMOM 5

2 hang cleans

EMOM 5

2 squat cleans

*no rest between EMOMs

*athletes choose weight, should be heavy as possible

Tuesday-August 14, 2012

warm up
10 dynamic toe taps
10 knee jumps
10 lid v-ups
3x

*ALL EXTRA CREDIT IS OPTIONAL*

**EXTRA CREDIT**
PICK 1 OR 2 FROM BELOW

Westside
30 dumbbell box jump cleans
20" box
take time, choose weight wisely
*this is not a WOD, do not rush/ quality of movement*
**please have a coach show you the movement first**

Olympic
Snatch
5 sets x 1 rep @ 90%

Running
 3 x 1000m 
2 minutes rest

WOD
200m run
70 squats
60 ab mats
50 double unders
40 push ups
30 walking lunges
20 pull ups
10 burpees
200m run
For time

POST TIME AND EXTRA CREDIT TO COMMENTS

Monday-August 13, 2012

Warm up

450m run

then...

5 spidermans

10 box jumps

3 rounds

WOD
"Brenton"

100 ft. Bear Crawl

100 ft. Standing Broad Jump

5 rounds for time

**Perform 3 burpees every 5 broad jumps**

Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009. He is survived by his wife Lisa, his son Quinn, and daughter Kayliegh.

POST TIME TO COMMENTS

WOD courtesy of CrossFit Verve / Mainsite

Sunday-August 12, 2012

I like the way he gets down!


warm up
450m run
then...
3 inch worms 4 spidermans
8 pass throughs
3x

*ALL EXTRA CREDIT IS OPTIONAL*

**EXTRA CREDIT**
PICK 1 OR 2 FROM BELOW


Olympic
Snatch deadlift to knee, back to deck then full snatch
5 sets x 1 rep @ 70%


Westside
8 sets x 1 rep 2 board press
H.A.P (heavy as possible)

Running  
150m
rest as needed 6x


WOD
AMRAP 7
5 C2B
5 OHS (95lbs/65lbs)

POST TIME AND EXTRA CREDIT TO COMMENTS

Saturday-August 11, 2012

warm up

100m row/run

1 minute rest

6x

then...

10 spidermans

21' lid hand walk

2x

*ALL EXTRA CREDIT IS OPTIONAL*

**EXTRA CREDIT**
PICKK 1 OR 2 FROM BELOW

Olympic

Snatch w/ pause at knee

*warm up to weights*

80% x 1 

85% x 1

90% x 1 x 2

Westside

Good morning back squats

6 sets x 3 reps

H.A.P- Heavy As Possible

Running

  300m

 2 minutes rest

8x

WOD

Three rounds for time of:

135 pound Hang power clean, 15 reps

15 Burpees

POST TIME AND EXTRA CREDIT TO COMMENTS