Saturday- October 13, 2012

warm up

100m run

10 dynamic toe touches

3x

then...

warm up to weight

WOD

EMOM 13

3 Hang Power Cleans

*H.A.F (Heavy As F*#&)

**approximately 80%- 90%

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*ALL EXTRA CREDIT IS OPTIONAL*

CHOOSE ONE OR TWO FROM BELOW

EXTRA CREDIT

Strength

Push Press

8 sets x 2 reps

H.A.P

Friday, October 12, 2012

Warm Up

5 x 100m run

then...

7 Pass Throughs

7 OHS

6 Spidermans

3x

WOD

50ft. Walking Lunge

7 Toes to Bar

10 Box Jumps (24"/20")

5 Rounds

POST TIME TO COMMENTS

Thursday, October 11, 2012

warm up

20 minute self warm up and get station ready

"Screw Ball"

8 Rounds for Time:

8 Wall Balls (20lbs/14lbs)

8 Burpees 

*WOD courtesy of CFNE

POST TIME TO COMMENTS

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*ALL EXTRA CREDIT IS OPTIONAL*

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EXTRA CREDIT

Strength

Pendlay Rows

5 sets x 10 reps

Olympic

Clean (squat)

5 sets x 1 rep

H.A.P

Endurance 
1 mile run
for time

Row
2500m row
for time

Swim
1600m swim
for time

Wednesday- October 10, 2012

warm up

450m run

then...

3 pull ups

5 push ups (or HSPU)

7 PVC OHS

3x

AMRAP 15 

5 Power Cleans (95lbs/65lbs)

7 Push Press (95lbs/65lbs)

10 Back Squats (95lbs/65lbs)

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*ALL EXTRA CREDIT IS OPTIONAL*

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EXTRA CREDIT

Westside

Triceps Super Set

-Extensions (laying or standing) x 10 reps

+

Band triceps extensions x 20

3 sets

*super set is done with two exercises back to back with no rest between

Endurance

100m run

1 minute rest

8x

Row

100m row

1 minute rest

8x

Swim

1000m 

Tuesday- October 9, 2012

Fifty Strong!

warm up

100m run

5x

warm up to weight

WOD

Perform 8 rounds:

5 Power Snatches (95lbs/65lbs)

Run 200 meters

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*ALL EXTRA CREDIT IS OPTIONAL*

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EXTRA CREDIT

Strength
*competition team only
Back Squats

5 sets x 3 reps @ 84%

*regular class
Back Squats

3 sets x 12-15 reps @ 43% true 1RM

Endurance

200m run

1:30 rest

8x

Row

200m row

1:30 rest

6x

Swim

25 meter sprint

1 minute rest

10x

Monday, October 8, 2012

Warm Up

7 Pushups

10 Situps

4 Spidermans

2x

then...

2 min. Squat Hold

WOD

AMRAP 7

7 Goblet Squats (53, 35)

7 Pullups

7 HR Pushups

POST TIME & COMMENTS

Sunday- October 7, 2012

warm up

200m run

2x

then...

5 pass throughs

5 narrow grip pvc OHS

3 pull ups

4x

WOD

20 double unders

1 snatch (squat)

10 rounds

For time and load

*athletes choose weight

*weight can be ascending

*you get only one attempt at the weight

DBAP!!!

DON'T BE SCARED. PUT SOME WEIGHT ON THE DAMN BAR, GRIP IT AND RIP IT! DON'T WOD NOT TO LOSE OR COME IN LAST. WOD TO GIVE YOUR ALL.  LEAVE YOUR BEST ON THE GYM FLOOR!

Saturday- October 6, 2012

warm up

450m run

10 pvc triceps extensions

10 narrow grip OHS

5 pass throughs

3x

WOD

15 pull-ups

2 front squats (60% of one rep max)

12 pull-ups

4 front squats

9 pull-ups

6 front squats

6 pull-ups

8 front squats

3 pull-ups

10 front squats

For time

* WOD courtesy of CrossFit Pori

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Westside

Bench Press

8 sets x 3 reps

*with sling shot 

Banded Leg Curls

3 sets x 20 reps

Glute Ham Raise

3 sets x 5 reps

Friday-October 5, 2012

Mikko Salo, 2010 CrossFit Games

Warm up
100m run
5 Tuck Jumps
6 Spidermans
4x
then...
1 min. hip ripper

WOD

AMRAP 3
Squats
1 min. rest

AMRAP 3
Double Unders
1 min. rest

AMRAP 3
Situps

*Every time you stop, there is a 3 burpee penalty to be done immediately* 

POST SCORE TO COMMENTS
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**Today's strength option is ONLY for those who have been following the Squat Program**

Strength

Back Squat

4 sets x 9 reps @ 70%

Thursday- October 4, 2012

warm up

450m run

then...

5 pass throughs

5 spiderman jump squats

3x

12 Clean & jerk (135lbs/95lbs)

800 m Run

9 Clean & jerk

400 m Run

6 Clean & jerk

200 m Run

3 Clean & jerk

POST TIME TO COMMENTS

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*ALL EXTRA CREDIT IS OPTIONAL*

CHOOSE ONE OR TWO FROM BELOW

EXTRA CREDIT

Strength

Back Squats

4 sets x 5 reps @ 70%

1 set x 3 reps @ 75%

2 sets x 2 reps @ 80%

1 set x 1 rep @ 90%

Pendlay Rows
5 sets x 5 reps
H.A.P

Endurance
1 mile run
for time

Row
2500m row
for time

Airdyne
20 minutes max calories

Swim
1500m swim
for time

Wednesday- October 3, 2012

warm up
450m run
then...
10 dynamic toe touches
5 squat jumps
3x

WOD

Complete 5 rounds for time:

3 Deadlifts (315lbs/205lbs)

5 Clapping Push Ups

Sprint 100m

POST TIME TO COMMENTS

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*ALL EXTRA CREDIT IS OPTIONAL*

CHOOSE ONE OR TWO FROM BELOW

EXTRA CREDIT

Strength

Back Squats

3 sets x 8 reps @ 65%

1 set x 5 reps @ 70%

2 sets x 2 reps @ 75%

1 set x 1 rep @ 80%

% will be 10% less than 1RM used for 10 x 3

Endurance
600m run
4x
*rest as needed

Row
600m row
3x
*rest as needed

Swim
20 minutes for max distance

Tuesday- October 2, 2012

Whats your excuse???

warm up

450m run

then...

5 jumping squats

4 spidermans

3x

“Spider Zombie”

800m run
then...

21-15-9

Wall Balls (20, 14)

Kettlebell Swings (70, 53)
then...

800 Meter Run

for time

WOD courtesy of CFNE

POST TIME TO COMMENTS

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Strength

Back Squats

3 sets x 8 reps @ 65%

1 set x 5 reps @ 70%

2 sets x 2 reps @ 75%

1 set x 1 rep @ 80%

% will be 10% less than 1RM used for 10 x 3

Endurance

1) 200m run

2 minutes rest

4x

Row

2) 200m row

2 minutes rest

6x

Airdyne

5 minutes for max calories

3 minutes rest

2x

Swim

800m swim