Saturday-September 15, 2012

warm up
100m run
4 broad jumps
6 pass throughs
3x
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*ALL EXTRA CREDIT IS OPTIONAL*

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EXTRA CREDIT

Strength

Back Squat

5 sets x 3 reps @ 75%

Front Squats

10 sets x 3 reps @ 80%

Strongman
30 tire flips

Endurance
50m sprint
walk to start as rest
10x

Row
100m sprint
1 minute rest
6x

Airdyne
100 calories
for time

Swim
1000m
for time
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WOD

Complete as many rounds and reps as possible in 12 minutes of:

135 Pound hang squat snatch, 3 reps

6 box jumps (24/20)

9 Toes-bar

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Friday, September 14, 2012

Warm up

3 x 100m Run

then...

10 Walking Lunges

10 Pass Throughs

10 HR Pushups

2 Rounds

WOD

AMRAP 9

15 Wallballs (20/14)

10 Situps

7 Box Jumps

Thursday-September 13, 2012

warm up

8 knee jumps

50' bear crawl

4 spidermans

3x

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EXTRA CREDIT

Westside

Sled Work

*see coach for details

Strongman

20 stone to shoulder (175lbs/95lbs)

Endurance 

200m run

30 seconds rest

4x

Row
200m row
30 seconds rest
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WOD

4 rds for time

 50 air squats

 10 shoulder to OH (155lbs/105lbs)

*weight moved from ground

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Wednesday- September 12, 2012

warm up
200m run
2x
then...
7 PVC OHS
6 walking lunges
3x
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EXTRA CREDIT

Westside

Bamboo Bar Bench

8 sets x 3 reps

H.A.P (Heavy As Possible)

Strongman

Farmers Walk with Trap Bar

200ft or max A.F.A.P (as far as possible)

H.A.P (Heavy As Possible)

Endurance

1)- 800m run

3 minutes rest

2x

2)- Row

500m row

1 minute rest

3x

3)- Swim

25 meters

2 minutes rest

5x

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WOD
400m run
12 snatch balance (95lbs/65lbs)
5 rounds for time

POST TIME AND COMMENTS TO EXTRA CREDIT

Tuesday- September 11, 2012

warm up

450m run

then...

lid warm up

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*ALL EXTRA CREDIT IS OPTIONAL*

CHOOSE ONE OR TWO FROM BELOW

EXTRA CREDIT

Strength

Back Squat

10 sets x 3 reps @ 75%

Front Squat

5 sets x 3 reps @ 80%

Strongman

30 reps log clean and jerk (135lbs/95lbs)

Endurance

1)- 300m run

1 minute rest

5x

2)-  Row

2500m

for time

3)-  Airdyne

Max calories in 5 minutes

4)-  Swim

800m swim

for time

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WOD

21 power snatch (75lbs/45lbs)

100m run

15 power snatch

100m run

9 power snatch

100m run

15 power snatch

100m run

21 power snatch

For time

*WOD courtesy of Pat Sherwood

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Monday, September 10, 2012

Warm Up

4 x 200m run

then...

5 inch worm pushups

8 kip swings

2 Rounds

WOD

10 Burpees

10 Pullups

5 Rounds For Time

Sunday-September 9, 2012

warm up

200m run

4x

then...

21' handstand walk

10 mountain climbers

3x

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*ALL EXTRA CREDIT IS OPTIONAL*

CHOOSE ONE OR TWO FROM BELOW

EXTRA CREDIT

Westside

Arched Back Good Mornings

6 sets x 2 reps

H.A.P (Heavy As Possible)

Olympic

rest day

Endurance

*choose one*

1) Run

1 mile 

2) Row

100m

1 minute rest

8x

3) Airdyne

max calories in 10 minutes

even minutes hard

odd minutes easy 

4) Swim

800m

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WOD

4 Chest-to-bar, toes-to-bar

7 squat clean thrusters (115lbs/75lbs)
5 rounds for time

*A single rep of chest-to-bar, toes-to-bar is one chest-to-bar pull-up followed by a toes-to-bar

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Saturday-September 8, 2012

warm up

100m run

4x

then...

50 single skips

8 spidermans

3x

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*EXTRA CREDIT IS OPTIONAL*

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EXTRA CREDIT

Westside

Close grip bench

8 sets x 2 reps

Olympic

30 power cleans for time (135lbs)

Endurance

rest day

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TEAM WOD

For Time

100- Floor wiper 115/75

Run 200m

100- Deadlifts 185/115

Run 200m

100- floor wipers

Run 200m

*one partner working at a time
*1/2 reps done by each
*runs done by both
*WOD courtesy of CrossFit Columbus

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Friday, September 7, 2012

Warm up

4 x 100m Run

then...

8 Spidermans

8 Pushups

30 Single Skips

2 rounds

WOD

21-15-9

Burpees

Knees to Elbows

Situps

WOD Courtesy of Alpine CrossFit

Thursday-September 6, 2012

warm up

200m run

4 slow push ups

5 slow perfect squats 

4x

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EXTRA CREDIT

Westside

20 rep squats (unbroken)

40% 1RM

be sure to warm up

Olympic

Power Snatch + Snatch + OHS + Snatch Push Press

3 sets x 1

H.A.P (Heavy As Possible)

Endurance  

*choose one*

1) Run 

600m

2 minutes rest

4x

2) Airdyne

20 seconds on, 10 seconds off

8x

3) Row

1500m

2 minutes rest

2x

Swim 

100m

2 minutes rest

8x

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WOD 

10-9-8-7-6-5-4-3-2-1

-70/53 kettlebell swings

-pushups

-air squats

*CrossFit Mean Streets*

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Wednesday-September 5, 2012

At CrossFit Fifty we have a recommended schedule for the best results. That schedule is to train Tuesday, Wednesday, Thursday, Saturday, and Sunday. The programming is set to get the best benefits this way. Will you not get results if you do not follow this? Of course you will, they will just be maximized by following the recommended schedule. Any amount of CrossFit you do will give you great results, it all just comes down to what level you want to take it to! 

warm up

450m run

then...

3 pull ups

7 push ups

12 PVC OHS

3x

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**All Extra Credit is optional**

Choose one or two from below

EXTRA CREDIT

Westside

Standing Dumbbell Triceps Extensions

3 sets x 8 reps

Olympic

Power Snatch

5 sets x 1 rep

H.A.P (Heavy As Possible)

Endurance

*choose one*

1) Run 

800m run

2 minutes rest

2x

2) Row

1000m row

3 minutes rest

2x

3) Airdyne

50 calories

4) Swim 

200m swim

3 minutes rest

2x

*CFE inspired 

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WOD

For time:
95 pound Thruster, 100 reps

*CrossFit.com

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Tuesday-September 4, 2012

warm up

450m run

then..

5 burpees

5 squat jumps

3x

**ALL EXTRA CREDIT IS OPTIONAL **

PICK ONE OR TWO FROM BELOW

Westside

Box Squats

12" box

70% + chains

8 sets x 2 reps

Olympic

Snatch

2 sets x 10 reps (unbroken)

50%

Endurance
*choose one from below*

1) Run-

 200m 

 2 min rest

8x

2) Row

  200m 

2 min rest

8x

3) Airdyne Sprints

10 calories

1 minute rest

5x

4) Swim 50m EMOM

10x

*inspired by CFE*

WOD

“Annie”

50-40-30-20-10 reps for time of:

Double unders

Sit-ups

POST TIME AND EXTRA CREDIT TO COMMENTS

Monday, September 3, 2012

Warm up

4 x 100m jog

then...

20 Single skips

10 Spidermans

3 rounds

WOD

800m Run

75 Double Unders

40 Squats

400m Run

50 Double Unders

30 Squats

200m Run

25 Double Unders

20 Squats

For time

WOD Courtesy of CrossFit Pleasanton

Sunday-September 2, 2012

warm up

450m run

then...

10 spidermans

10 pass throughs

8 broad jumps

3x

ALL EXTRA CREDIT IS OPTIONAL FOR ADVANCED ATHLETES

CHOOSE ONE OR TWO FROM BELOW

Westside

3 board bench press

8 sets x 3 reps

Olympic

10 unbroken snatches

3 sets @ 50%

Running

100m sprint

:30 rest

5x

WOD

20 minute AMRAP

5- toes to bar

10- single arm floor press (5 per arm) (53/35)

15- KB flip catch and squat aka KB tater (53/35)

*WOD courtesy of Rouge Columbus

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