Sunday - February 01, 2015

SHOW UP!!!

Saturday- January 31, 2015

warm-up

450m run

then…

5 push ups

7 squats

3 knee broad jumps 

then…

WOD

Three rounds for time of:

10  Overhead squat (135lbs/95lbs)

10 pull ups

*every rep from the floor must be a snatch

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Westside

Max Effort Lower 

-Box Squats 

16" Box (14" women)

Texas Squat Bar (Bow Bar)

Straight Weight 

-Banded Sumo Deadlifts

10 sets x 1 rep ascending

*work 5 sets for speed then ascend

**Bottom to be finished post WOD**

-SSB Back Extensions

3-5 sets x 10 reps

*static hold on last rep

  

-50 glute bridges

-50 banded good mornings

Barbell Obliques

1-2 big sets

*ask coach

Optional

Rack Pulls + quadded bands

-Reverse Hypers

2 sets

- Decline Weighted Straight Legged Sit Ups

3 sets

Thursday- 29, 2015

warm-up

450m run

then…

50 toes to bar

AMRAP 7

3 Power Clean (175lbs/125lbs)

6 Push Ups

9 Air Squats 

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Olympic

-Power Snatch 

5 sets x 1 rep @ 70%

-Power Clean & Push Jerk

5 sets x 1 rep @ 70%

January 29, 2015

Marvelous

warm up

In 10 minutes

450m run

then…

50 wallballs

then…

Power Snatch

1-1-1-1

WOD

8 Rounds

12 Wall Ball Shots

12 Swings

For time

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Westside

Max Effort Upper

-Bow Bar + Chains (Cambered Bar)

*Switch bars from last week

-Rack JM Press

3 sets x 8 reps

-Laying Triceps Extensions

2 sets x 20 reps

-Banded Triceps Extensions
100 reps 

-Weighted AB Wheel
4 sets x 2 reps

warm up

450m run

then…

"Cindy"

2 rounds

then…

Deadlift

1-1-1-1

*warm up and work to heavy singles

**this work is not for athletes doing Westside

WOD

5 clean and jerks (135lbs/95lbs)

25 double unders

6 rounds for time

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Westside

Dynamic Effort Lower

  -Box Squats 

  14" Box (12")

  45% + bands   

  10 sets x 2 reps  

  -Sumo Pulls 

  4 sets x 1 rep @53%

  4 sets x 1 rep ascending   

  *Next 3 exercises are not a superset but     should be performed consecutively after   prescribed sets are finished

  -GHRs

  3 sets x 8 reps

  Snatch Grip Back Extensions

  2 sets x 8 reps

  -Hip Bridges

  100 reps (135lbs/95lbs)

  -Straight Legged Sit Ups

  3 sets x 3 reps

  *max weight

  -Barbell Oblique Work

  3 sets x 20 reps (45lbs)

warm-up

450m run

then…

50 wall balls 

WOD

EMOM 10 

2 power sntaches

*athletes choose weight 

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Olympic

-Snatch

2 sets x 1 rep @80%

1 rep @85%

1 rep @90%

-Clean & Jerk

2 sets x 1 rep @80%

1 rep @85%

1 rep @90%

Wednesday- January 21, 2015

warm-up

450m run

then…

10 unbroken toes to bar 

5x 

AMRAP 10

5 thrusters

10 push ups

15 squats 

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Westside

Max Effort Upper

-Bow Bar + Chains (Cambered Bar)

-Single Pause Bench

-JM Press

4 sets x 15-20 reps

-Laying Triceps Extensions

4 sets 

-ABS

Tuesday- January 20, 2015

Air Force Staff Sgt. David "Sham" Wieger, 28, of North Huntingdon, Pennsylvania, a special agent for the Air Force of Special Investigations, Detachment 303, Travis Air Force Base, California, died Nov. 1, 2007, near Balad Air Base, Iraq, of wounds sustained from an improvised explosive device that struck his vehicle. Wieger is survived by his parents, Michael and Loreene; brother, Michael; sister-in-law, Brenda; and many aunts, uncles and cousins. 

warm-up

450m run

then…

"Cindy"

WOD 
"SHAM"

11 body weight deadlifts

100m run

7 rounds for time

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Westside

Dynamic Effort Lower

-Box Squats 

14" Box (12")

40% + bands 

12 sets x 2 reps 

-Free Squats 

3 sets x 1 rep 

-Sumo Pulls 

3 sets x 1 rep @53%

3 sets x 1 rep ascending 

-Conventional Pulls

4 sets x 1 rep 

-KB Box Deadlifts

2 sets x 20 reps 

-GHR's

5 sets x 5, 10, 15, 20, 25

(IF YOUR FORM HOLD)

-Glute Reverse Hypers

3 sets x 20 reps 

-100 Banded Good Mornings

-ABS

Sunday- January 18, 2015

warm-up

450m run

then…

100 double unders

WOD

21-15-9

OHS  (95lbs/65lbs)

pull ups

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Westside

-Dynamic Effort Upper

-Bench Press

35% + bands

9 sets x 3 reps 

-Outlaw Wide Bench

1 set x 6 reps 

-Double Pause Bench

3 sets x 3 reps 

-JM Press

4 sets 

-3 Super Sets of:

10 hammer curls

10 laying triceps extensions 

-Bent Over Rows

5 sets 

-ABS

Saturday- January 17, 2015

warm-up

450m run

then…

4 cartwheels

4 spider-mans

4 pass throughs 

WOD

"Randy"

75 power snatches (75lbs/55lbs)

for time

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Westside

Max Effort Lower 

-Box Squats 

16" Box (women 13")

Texas Squat Bar (Cambered Bar) 

Straight Weight 

-Free Squats

3 sets x 1 perfect rep 

-Sumo Pulls 

quadded bands 

-Conventional Pulls 

rack pulls + quadded bands 

-Banded Dimmels

3 sets x 20 reps 

GHR's

5 sets x 5, 10, 15, 20, 25

-Reverse Hypers

3 sets x 10 reps 

-Glute Reverse Hypers 

3 sets x 15 reps 

-ABS

Thursday- January 15, 2015

warm-up

450m run

then…

50 toes to bar

WOD

4 - 450m runs

4 min rest 

3 - 450m runs

3 min rest

2 - 450m run

2 min rest

1 - 450m run

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Olympic

-Snatch 

60% x 3 reps

70% x 2 reps 

80%x 1 rep

90% x 1 rep

95% x 1 rep

85% x 2 reps 

-Clean & Jerk 

60% x 3 reps

70% x 2 reps

80%x 1 rep

90% x 1 rep

95% x 1 rep

85% x 2 reps 

Wednesday - January 14, 2015

warm-up

450m run

then...

50 wall balls 

WOD

100 air squats 

20 push jerks (155lbs/105lbs)

2 rounds for time 

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

Westside

Max Effort Upper

-Floor Pin Press

-Close Grip Bench Press

3 sets x 3 reps 

-3 SuperSets of:

Laying Triceps Extensions

Bar Dips

Machine Extensions

*athletes choose weight 

-Weighted AB Wheels

4 sets 

-Straight Leg Sit Ups

4 sets

-Machine ABS

4 sets 

Tuesday- January 13, 2015

warm-up

450m run

then…

"Cindy"

WOD

1 power clean

1 squat clean 

15 rounds (165lbs/105lbs)

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

Westside

Dynamic Effort Lower 

-Box Squats 

14" Box (women 12")

50% + Bands

8 sets x 2 reps 

-Free Squats 

3 sets x 1 perfect rep

-Sumo Pulls 

5 sets x 1 rep @53%

5 sets x 1 rep ascending 

-Conventional Pulls

5 sets x 1 rep 

-Dimmel Deadlifts

3 sets x 20 reps 

*band on hips 

-GHR's

3 sets x 10 reps 

-Reverse Hypers 

3 sets x 10 reps 

-100 Banded Good Mornings

 *Green Bands

-ABS

Sunday- January 11, 2015

warm-up

450m run

then…

10 sprints

WOD

EMOM 15

2 power cleans 

*athletes choose weight 

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Westside

Dynamic Effort Upper 

-Bench Press

35% + bands

9 sets x 3 reps 

-Outlaw Wide Bench

1 set x 3 reps 

-Double Paused Bench 

3 sets x 3 reps 

-JM Press

7 sets 

-Hammer Curls 

4 sets x 10 reps 

-100 Banded Face Pulls

-ABS

*Optional 

-Machine Triceps Extensions

4 sets 

-Laying Triceps Extensions

4 sets 

-Lat Pull Downs 

4 sets 

Saturday- January 10, 2015

Photo courtesy of CrossFit.com

warm-up

In 10 minutes

450m run

then…

4 spider-mans

4 knee jumps 

4 inch worms

WOD

21 Front Squats (95lbs/65lbs)

9 Bar Burpees

15 Front Squats (95lbs/65lbs)

15 Bar Burpees

9 Front Squats (95lbs/65lbs)

21 Bar Burpees

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Westside

Max Effort Lower

-Box Squats 

14" Box (12")

Cambered Bar (Bow Bar)

4 sets 

-Free Squats 

3 sets x 1 reps

*practice being perfect for each rep

-Sumo Pulls

2 sets x 4 reps @ 70%

1 sets x 2 reps @ 80%

1 sets x 2 rep @ 90%

-Conventional Pulls

2 sets x 4 reps

GHRs

3-5 sets

Reverse Hypers

2-3 sets

Banded Good Mornings (Green Bands)

1 set x 100 reps

ABS

-Weighted AB Wheels

3 sets

-Weighted Straight Legged Sit Ups

3 sets

Thursday - January 08, 2015

warm-up

450m run

then…

10 unbroken toes to bar 

5x 

WOD

5 full snatches (135lbs/95lbs)

200m run

5 rounds for time 

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Olympic

-Snatch Off Blocks 

2 reps @75%

2 reps @80%

3 sets x 1 rep @85%

-Clean & Jerks Off Blocks 

2 reps @75%

2 reps @80%

3 sets x 1 rep @85%

Wednesday- January 07, 2015

warm-up

450m run

then…

5 burpees 

5 wall balls

5x

WOD

20 back squats (135lbs/95lbs) 

10 pull ups 

3 rounds for time 

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

Westside

Max Effort Upper 

-Bench Press

2 Board + bands 

-Outlaw Wide Bench

1 set x 6 reps 

-Double Paused Bench

3 sets x 3 reps 

-Laying Triceps Extensions 

5 sets 

-Machine Face Pulls 

 5 sets 

-100 Banded Face Pulls

-100 Push Ups 

-ABS

Tuesday - January 05, 2015

warm-up

450m run

then…

"Cindy"

WOD

10 deadlifts (225lbs/155lbs)

75ft handstand walk

3 rounds for time 

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

Westside

-Box Squats 

14" Box (12" women)

45% + bands 

10 sets x 2 reps 

-Free Squats 

1 set x 3 reps 

-Sumo Pulls

4 sets x 1 rep @53%

4 sets x 1 rep ascending 

-Conventional Pulls

4 sets x 1 rep

-Banded KB Box Squats

2 sets x 20 reps 

-Banded KB Box Deads

2 sets x 20 reps 

-GHR's

-Reverse Hypers 

-100 Banded Good Mornings 

-ABS

Sunday- January 04, 2014

warm-up

450m run

then…

100 double unders

WOD

EMOM 12 

1 power Snatch

*athletes choose weight 

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

Westside

Dynamic Effort Upper

-Bench Press

35% + bands 

9 sets x 3 reps

-Outlaw Wide Bench

1 set x 3 reps 

*strict

-Single Pause Bench

3 sets x 3 reps 

*pause 1 inch before chest 

-Bent Over Rows

a shit ton of them

-ABS

Saturday- January 03, 2015

warm-up

450m run

then…

100m runs 

WOD

30 snatches (135lbs/95lbs)

15 squat clean & jerks (165lbs/110lbs)

50 burpees

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

Westside

Max Effort Lower 

-Box Squats 

14" Box (12" box)

Bow Bar (Texas Squat Bar)

3 Sets x 2 reps 

*ascending weight

-Free Squats 

1 set x 3 reps 

-Deadlifts + Heavy Bands 

-Cambered Bar Good Mornings

-GHRs

-Reverse Hypers

3 sets x 15 reps 

-ABS