Sunday- January 20, 2013

Most times the answer is right there, you just need to know where to look.

**OPEN GYM AT 11PM to 12PM**

-work a weakness

-practice your snatch

-hang out and have a beer

-ask your coaches any questions you may have

-BE AWESOME!!!

warm up

450m run

then...

"Cindy"

3x

WOD

"Grace"

30 Clean & Jerks

For time

WESTSIDE

-Bent Over Rows

-Dumbbell Rows

-Bent Over Laterals

-Face Pulls

Saturday- January 19, 2013

warm up
450m run
then...
5 burpee knee jumps
10 pass throughs
4 inch worms
3x

WOD
30 Thrusters (155lbs/105lbs)
For time
*Every rep from the floor must be a squat clean


POST LOAD TO COMMENTS

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**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Deadlift Party

-Sumo Deadlift

1 set of max reps (aim for 4 to 6)

-Sumo Block Pulls

4" block

2 sets x 3-5 reps

-Conventional Deads

3-4" deficit

1 set x max reps (aim for 4-8 reps)

Endurance

1 mile run

For time

Row

Jamo row hell

14 minutes with splits held at 2:00/2:15

Friday, January 18, 2013

Warm Up

450m Run

then...

5 inch worm pushups

8 Spidermans

5 Burpees

3x

WOD

2 min. Max Pushups

1 min rest

2 min. Max Situps

1 min. rest

2 min. Max Squats

POST SCORE TO COMMENTS

Thursday- January 17, 2013

warm up

450m run

then...

5 burpee knee jumps

100m run

3x

WOD

Five rounds for time of:

12 Thrusters (75/45) 

9 Toes-to-bar

POST TIME TO COMMENTS

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**ALL EXTRA CREDIT IS OPTIONAL**

CHOOSE ONE OR TWO FROM BELOW

EXTRA CREDIT

Olympic

Deficit Snatch (full)

-65%x3

 -70%x3x2

 -75%x2x3

- 80%x1x4

Endurance

200m run

1:30 rest

6x

Row

2500m row

for time

Swim

1600m swim

for time

Wednesday- January 16, 2013

warm up

200 m run

then...
10 Glute Raises
30 second wall sit
5 push ups
3x

WOD

5 Rounds:

               30 reps Air Squats (rock bottom)

               10 reps Chest to Bar Pull-ups

               5 reps Power Clean & Jerk (155lbs,105lbs)

POST TIME TO COMMENTS

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**ALL EXTRA CREDIT IS OPTIONAL**

Choose One From Below

EXTRA CREDIT

Westside

Dynamic Upper

Bench Press

9 sets x 3 reps

55% + chains

Close Grip Bench

super set with

Bent Over Rows

3 sets

*athletes choose reps

Hammer Curls

3 sets x 4-6 reps

Endurance

800m run

3 minutes rest

2x

Row

300m row

1:30 rest

5x

Swim

150m swim

3 minutes rest

4x

Tuesday-Janurary 15, 2013

warm up
450m run
then...
2  rounds of "Cindy"
*F.A.P
*Fast As Possible

WOD
10 OHS (135lbs/95lbs)
10 burpees
3 rounds for time

POST TIME TO COMMENTS

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**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Dynamic Lower

Box Squats

55%+ chains

14" box

Dave Draper Squat Device

12 sets x 2 rep

Deadlifts
Speed Pulls

45% Bar Weight + 50% Band Weight

10 sets x 2 reps

Reverse Hypers

5 sets x 12 reps

Ankle Weight Leg Curls

50 reps each leg

Endurance

Jamo Row Hell Only

14 minutes with splits help between 2:00/2:15 (male/female)

Monday, January 14, 2013

Warm Up

6 x 100m run

30 sec. rest

then..

3 min. squat hold

WOD

7 Squats

7 Burpees

7 Rounds for time

POST TIME TO COMMENTS

Sunday- January 13, 2013

Warm Up

10 minutes to complete

450m run

then...

100 ab mat sit ups

WOD

EMOM 10

3 squat snatches (T&G)

75%(round up)

*T&G= touch and go

*when done 100 Ab Mat Sit Ups

POST LOAD TO COMMENTS

Westside

Bent Over Rows

3 sets x 10 reps

*strict quality reps

Accessory Work

Bent Over Laterals

5 sets x 10 reps

50 unbroken facepulls

Saturday- January 12, 2013

Warm Up
450m Run
then...
5 Pullups
10 Pushups
8 Wall Balls
3x

WOD
10 Thrusters, 115lbs(75lbs), 20 double-unders
8 Thrusters, 125lbs (85lbs), 20 double-unders
6 Thrusters, 135lbs (95lbs), 20 double-unders
4 Thrusters, 145lbs (105lbs), 20 double-unders
2 Thrusters, 155lbs (115lbs), 20 double-unders
For time

POST LOAD TO COMMENTS

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**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Squat into chains

Hit work sets till heavy single or double

Seated Good Mornings

6 sets x 3 reps

Accessory Work
-Fat Gripz Deathlifts
8 sets x 1 rep (red)
*double overhand grip
H.A.P

-Reverse Hypers
8 sets x 10 reps

Endurance
rest day

Friday, January 11, 2013

Warm Up

Lid Warm Up

3x

WOD

200m Run

25 Pushups

3 Rounds

POST TIME TO COMMENTS

Thursday- January 10, 2013

warm up
100m run
7 pass throughs
6x

WOD

6 rounds for time of:

10 pull ups

200m run

POST TIME TO COMMENTS

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

**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Olympic

Snatch

70% x 2 (T&G)

75% x 2 (T&G)

80% x 1

85% x 1 x 3

Row Hell

14 minutes with splits held at 2:00/2:15 (male/female)

Swim

800m

3 minutes rest

2x

Wednesday- January 9, 2013

warm up

450m run 

then...

3 burpees

3 inch worm push ups

8 walking lunges

3x

WOD

7 Handstand push-ups

 7 Thrusters (95lbs/65lbs)

7 Knees to elbows
7 power cleans (95lbs/65lbs)
7 Burpees
7 Kettlebell swings (53lbs/35lbs)
7 Pull-ups
7 Rounds for time

POST TIME TO COMMENTS

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**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Illegal Wide Bench Press

*work up to a max set of 6 reps

Mace Ball Triceps Extensions Super Set
with chains
3 sets max reps

Accessory Work
Strict Pull Ups
3 sets x 10 reps

*vary your grips

Hammer Curls
4 sets x 6 reps

Endurance
800m run
2 minutes rest
2x

Row
700m row
1:30 rest
3x

Swim
1600m swim
for time

Tuesday- January 8, 2013

Clint Darden

warm up

450m run

then...

3 rounds of "Cindy"

AMRAP 12

200m run

8 squat snatches (95lbs/65lbs)

20 double unders

POST LOAD TO COMMENTS

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**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Giant Cambered Squats
6 sets x 3 reps

75% Straight Weight

*No Box

**Chucks

***Rock Bottom

Deficit Deathlifts

8 sets x 1 rep 

 70% Straight Weight

Accessory Work

-GHRs

3 sets

-Poor Mans GHR

2 sets 

-Reverse Hypers

3 sets x 10 reps

Endurance
400m run
1:30 rest
6x

Row
13 minutes with splits held at 2:00/2:15 (male/female)

Swim
25m swim
1:30 rest
10x

Monday, January 7, 2013

Warm Up

8 x 100m Run

WOD

AMRAP 12, 1 minute stations

- Situps

- DB Farmers Walking Lunges

- Mountain Climbers

POST SCORE TO COMMENTS

Sunday- January 6, 2013

warm up

450m run 

then...

8 pass throughs

10 squats

100m run

3x

WOD

Every 1:10 for 12 minutes

3 power cleans

5 toes to bar

*H.A.P

**athletes choose weight

POST LOAD TO COMMENTS

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

**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Bent Over Rows

8 sets x 2 reps

H.A.P

Bent Over Laterals

5 sets x 12 reps

Accessory Work

Face Pulls 

4 sets x 25 reps

Saturday- January 5, 2013

Katie Hogan at CrossFit Fifty

warm up

450m run

then...
"Cindy"
3x

WOD

30 thrusters for time (175lbs/125lbs)
*15 minute cap
**scale as needed to(155lbs/105lbs), (135lbs/95lbs), or (115lbs/80lbs)

POST REPS TO COMMENTS

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

**ALL EXTRA CREDIT IS OPTIONAL**

CHOOSE ONE OR TWO FROM BELOW

EXTRA CREDIT

Westside

Box Squats

14" box

Straight Bar

70% + chain + band

6-8 sets x 2 reps

*rest as needed

*add weight if you feel good!!!

Fat Gripz Deathlifts 

4 sets x 1 rep (black)

4 sets x 1 rep (red)

H.A.P

*double overhand grip only

Accessory Work

-Poor Mans GHR

3 sets x 8 reps

-Reverse Hyper

5 sets x 10 reps

Time permitting

Athlete's Choice

*Weighted pull ups

**Weighted sit ups

***Side bends

****Pull overs

Endurance

Rest Day

Friday, January 4, 2013

Warm Up

450m Run

then...

10 Dynamic Toe Touches

10 Squats

10 Shoulder Press

3x

WOD

AMRAP 10

7 DB Deadlifts

5 DB Hang Power Cleans

3 DB Thrusters

POST SCORE TO COMMENTS

Thursday- January 3, 2013

warm up

Lid Warm Up

WOD

20 reps back squat (135lbs/95lbs)

40' handstand walk

Four rounds for time

POST ROUNDS TO COMMENTS

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**ALL EXTRA CREDIT IS OPTIONAL**

CHOOSE ONE OR TWO FROM BELOW

EXTRA CREDIT

Olympic

Snatch (full snatch)

9 unbroken snatches 

rest as needed

7 unbroken snatches

rest as needed

5 unbroken snatches

*135lbs/95lbs

**Scale to fit your skill level

Endurance

50m sprint

walk to start as rest

10x

Row

12 minutes with splits held at 2:00/2:15 (male/female)

Swim

50m swim

25 squats

4x

Wednesday-Janurary 2, 2013

warm up

450m run

then...

3 burpees

8 spidermans

200m run

2x

WOD

1 round of "Cindy"

1 power clean

1 round of "Cindy"

2 power cleans

1 round of "Cindy"

3 power cleans

etc....

till 10 rounds

*athletes choose weight

POST TIME TO COMMENTS

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

**ALL EXTRA CREDIT IS OPTIONAL**

CHOOSE ONE OR TWO FROM BELOW

EXTRA CREDIT

Westside

Dynamic Upper

Bench Press

9 sets x 3 reps

50% + chains

Triceps Rack Lockouts

3 sets x 6 reps

H.A.P 

Accessory Work

Laying Triceps Extensions

6 sets x 2 reps

H.A.P

Endurance

200m run 

1:30 rest

6x

Row

600m row

1:30 rest

3x

Tuesday- January 1, 2013

warm up

450m run

then...

3 push ups

8 pass throughs

6 knee jumps

3x

EMOM 10

1 power snatch (155lbs/105lbs)

1 squat snatch

POST TIME TO COMMENTS

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

**ALL EXTRA CREDIT IS OPTIONAL**

CHOOSE ONE OR TWO FROM BELOW

EXTRA CREDIT

Westside
Dynamic Effort Lower
Cambered Bar

12 sets x 2 reps

50% + chain & bands

1 1/4 Front Squats

10-20 reps

Accessory Work

-Reverse Hypers

3-5 sets x 10 reps

-sit ups (weighted. straight leg, ab-mat, or GHD [athletes choice])

Endurance

100m run

1 minute rest

10x

Row

11 minutes with splits held at 2:00/2:15 (male/female)

Swim

25m swim

1 minute rest

6x

Monday, December 31, 2012

Warm Up

5 Burpees

10 Squats 

15 Dynamic Toe Touches

3x

WOD

EMOM 12

-Power Clean

-Squat Clean

* athletes choose weight, no less than 60% of 1RM Squat clean

POST SCORE TO COMMENTS