Wednesday- January 1, 2014

warm up

450m run

then…

5 knee jumps

7 toes to bar

7 slow squats

7 pass throughs

5x

WOD

Five rounds for time of:

-14 Alternating lunges from front rack position (95lbs/65lbs)

-20 Double-unders

POST SCORE TO COMMENTS

-----------------------------------------------------------

*ALL EXTRA CREDIT IS OPTIONAL*

Extra Credit

Westside

Max Effort Upper

- Ultra Wide Bench Press

*work up to a max then add Slanger

-Rope Triceps Pressdowns

5 sets 

-Machine Cross Over Pull Downs

5 sets

-Banded Cross overs

5 sets

-AB Wheel + weight

5 sets

-Leg Raises

3 sets

-Back Extensions

5 sets

Endurance

100m sprints

1 minute rest

8x

Row

2500m row

Swim

100m

1 minute rest

8x

Tuesday- December 31, 2013

warm up

then…

450m run

WOD

30 barbell roll outs (135lbs/95lbs)

30 deadlifts (135lbs/95lbs)

 30 barbell burpee power cleans (135lbs/95lbs)

For time

POST SCORE TO COMMENTS

---------------------------------------------------------------------------------

*ALL EXTRA CREDIT IS OPTIONAL*

CHOOSE ONE OR TWO FROM BELOW

Extra Credit

Westside

Week 1

-Dynamic Effort Lower

Box Squats

15" box

Straight Bar

55% + chains 

12 sets x 2 reps

-Sumo Deathlifts  + bands

6 sets x 1 rep

-Dimel Deads

2-3 sets x 20-30 reps

-Reverse Hyper Leg Curls

3 sets x 20 reps

-GHRs 

3 sets

-Reverse Hypers

3 sets 

ABS

-3 sets AB Wheel

-3 sets static ABS

-5 sets back extensions

Endurance

100m sprint

10x

Row

100m sprint

1 minute rest

12x

Swim

100m sprint

1 minute rest

10x

Sunday- December 29, 2013

warm up

450m run 

then…

7 toes to bar

7 squats

7 pass throughs

6x

For 20 minutes

even minutes calories (row/airdyne)

odd minutes burpees

*1 more calorie/burpee than last week
*if its your first week start at 10

POST SCORES TO COMMENTS

==============================================

** ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside 

Dynamic Upper

-Slight Incline Bench 

9 sets x 3 reps

with chains 
*choose weight by speed

-Barbell Rows

5 sets
H.A.P

-DB Hammer Curls

5 sets

-Banded Crossovers

-ABS

Olympic

Clean & Jerk into bands
&
Snatch into bands

warm up

450m run

then…

"Cindy"

7x

WOD

75 thrusters (95lbs/65lbs)

* 5 burpees EMOM

POST SCORE TO COMMENTS

-----------------------------------------------------------

*ALL EXTRA CREDIT IS OPTIONAL*

CHOOSE ONE OR TWO FROM BELOW

Extra Credit

Westside
Max Effort Lower
-Box Squats
15" box
straight bar
65% + bands
6 sets x 2 reps

-Sumo Deadlift + Bands
8 sets x 1 rep

-KB Deadlift / Squat + band

3 sets x 20 reps

-GHRs

4 sets

-Reverse Hypers

3 sets x 30 reps

-ABS

Friday- December 27, 2013

Warm Up

4 x 100m jog

then...

10 Dynamic toe touches

10 PVC Tricep Extensions

10 Squats

3x

WOD

In 10 minutes complete:

1 mile run

then...

AMRAP 

DB Push Press (35/20)

*WOD courtesy of CrossFit Verve

Thursday- December 26, 2013

warm up

450m run

then...

 "Cindy"
6x

WOD

AMRAP 10

200m Run

30 Abmat Sit ups

POST SCORE TO COMMENTS

---------------------------------------------------------------------------------

*ALL EXTRA CREDIT IS OPTIONAL*

CHOOSE ONE OR TWO FROM BELOW

Extra Credit

Olympic

Snatch

70% x 1

75% x 1

80% x 1

85% x 1

90% x 1

95% x 1

Endurance

600m run

2 minutes rest

3x

Row

500m row

1 minute rest

3x

Swim

25m sprint

:30 rest

10x

Wednesday- December 25, 2013

warm up

20 minute self warm up

In 10 minutes (ascending ladder)

1- deadlift (Sumo stance/bodyweight)

1- burpee 

2,2

3,3

4,4

5,5

6,6

etc…

*continue following rep scheme ladder as high as possible in 10 minutes

**SCORE- rounds + reps

POST SCORE TO COMMENTS

---------------------------------------------------------------------------------

*ALL EXTRA CREDIT IS OPTIONAL*

CHOOSE ONE OR TWO FROM BELOW

Extra Credit

Westside

-Bench Press

warm up

then...

1 Set x Max reps 

(155lbs / 75lbs)

-Triceps Pressdowns
5 sets x 20 reps

-Strict Pull Ups
5 sets x 5 reps

-Face pulls
1 set x 100 reps

-ABS

Endurance

200m sprints

1 minute rest

8x

Row

2500m row

Airdyne

Max calories in 3 minutes

2x

Swim

200m

1 minute rest

8x

Tuesday- December 24, 2013

warm up

450m run

then…

8 toes to bar

10 push ups

15 squats

5x 

WOD

5 Rounds

7 Hang squat cleans (135lbs/95lbs)

25 double unders (60 singles)

POST SCORE TO COMMENTS

---------------------------------------------------------------------------------

*ALL EXTRA CREDIT IS OPTIONAL*

CHOOSE ONE OR TWO FROM BELOW

Extra Credit

Westside

Week 9

-Dynamic Effort Lower

Box Squats

15" box

Straight Bar

60% + chains 

10 sets x 2 reps

Sumo Deathlifts 

50% + bands

10 sets x 1 rep

-Dimel Deads

4 sets x 30 reps

Reverse Hyper Leg Curls

3 sets x 20 reps

-GHRs 

3 sets

-Reverse Hypers

3 sets 

-ABS 

Endurance

100m sprint

10x

Row

100m sprint

1 minute rest

12x

Swim

100m sprint

1 minute rest

10x