Tuesday- June 18, 2013

warm up

450m run

then...

5 push ups

5 pass throughs

7 squats

4 spidermans

5x

AMRAP 10

200m Run

5- kb/dumbbell snatch (R arm)

5- kb/dumbell snatch (L arm)

*athletes choose weight

POST SCORE TO COMMENTS

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

**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Olympic Squats

5 sets x 2 reps

Straight Bar

50% Straight Weight

Raw, Rock Bottom, Oly Shoes

*following every squat set do 20 double unders

-Ankle Weight Leg Curls

2-3 sets high reps

*try to get high consecutive reps 

Endurance

600m run

3 minutes rest

3x

Row

700m row

2 minutes rest

3x

Swim

800m swim

5 minutes rest

2x

Monday, June 17, 2013

Warm Up

450m Run

then...

4 Burpees

6 Spidermans

10 Pass Throughs

3x

WOD

AMRAP 10

200m Run

10 Squats

10 Pushups

Sunday- June 16, 2013

warm up

450m run

then...

3 burpee broad jumps

4 spidermans

8 squats

4x

AMRAP 11

5 pull ups

5 clean grip power snatches (115lbs/ 85lbs)

5 toes to bar

POST SCORE TO COMMENTS

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

**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Dynamic Upper

9 sets x 3 reps

60% + bands

or

80% straight weight

-Behind The Back Shrugs

3 sets

-ABS

Olympic

Power Clean + Push Jerk

 1X70%,

1X75%

 1 x 80% x 3

Saturday- June 15, 2013

warm up

450m run

then...

2 chest to bar pull ups

2 toes to bar

6 spidermans

WOD

Death By Power Clean

On the first minute complete one power clean

On the second minute complete two

On the third minute complete three

Etc… For 15 Minutes

*Reps do NOT have to be consecutive. If you do NOT complete the designated amount of reps for that minute, start back at the beginning (1 rep, then 2 reps on the following minute, etc.) until 15 minutes have passed

POST SCORE TO COMMENTS

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

**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Max Effort Lower

Chain Strip Set

Saftey Squat Bar

14" box

-Rack Deadlifts

5 sets x 1-3 reps

-GHRs

2 sets

-Reverse Hypers

2 sets

-AB Wheel

3 sets x 8-15 reps

*add weight if possible

Endurance

400m run

3 minutes

3x

Row

500m row

2 minutes rest

3x

Swim

300m swim

1:30 rest

3x

Friday, June 14, 2013

Warm Up

450m Run

then...

6 Squats

8 Pass Throughs

10 Mountain Climbers

3x

WOD

40 Situps

200m Run

3 Rounds

Thursday- June 13, 2013

warm up

450m run

then...

5 knees to elbow

3 burpees

6 spidermans

4x

WOD

5 rounds for total working time of:

Run 200m

5 Hang Snatches (full squat) (135lbs/95lbs)

Rest 1:1

POST SCORE TO COMMENTS

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

**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Olympic

Power Snatch

5 x 1 @ 70%

Endurance

100m run

1 minute rest

2x

Row

100m row

1 minute rest

10x

Swim

100m swim

10x

*rest as needed

Wednesday- June 12, 2013

warm up

450m run

then...

6 spidermans

8 pass throughs

10 squats

3x

WOD

15 -12-9-6-3

Thrusters (95lbs, 65lbs)

Toes To Bar

POST SCORE TO COMMENTS

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

**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

-Max Effort Upper

Shoulder Saver Bench

Work up to a heavy triple or double

Go heavy, put on Slanger and go heavier!!!

-Bent Over Rows

4 sets

-Bent Over Laterals

4 sets

Endurance

200m run

 2 minutes rest

5x

Row

250m row

2 minute rest

5x

Swim

200m swim

6x

*rest as needed

Tuesday- June 11, 2013

warm up

450m run

then...

5 toes to bar

10 push ups

15 squats

3x

10 Push Jerks (135lbs, 95lbs)

10 Pull Ups

30 Double Unders

5 rounds for time

POST SCORE TO COMMENTS

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

**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Olympic Squats

12 sets x 1 reps

Straight Bar

60% Straight Weight

Raw, Rock Bottom, Oly Shoes

-Speed Pulls 

50% + bands

6 sets x 1 reps

Accessory Work

-Reverse Hypers

3 sets

-GHRs

3 sets

-Hanging Leg Raises

3 sets

Endurance

200m run

1:30 rest

6x

Row

2500m row

for time

Swim

1600m swim

for time

Monday, June 10, 2013

Warm Up

450m Run

then...

4 Inch Worm Pushups

6 Squats

100m Run

WOD

25 Burpees

100 Squats

25 Burpees

Sunday- June 9, 2013

warm up

450m run

then...

5 knees to elbow

5 knee jumps

10 pass throughs

3x

WOD

12 minute AMRAP:

3 Thrusters, 135/95

3 Chest to Bar Pullups

5 Burpees

POST SCORE TO COMMENTS

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

**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Dynamic Upper

9 sets x 3 reps

55% + bands

or

70% straight weight

-Triceps

-ABS

Olympic

 Clean & Jerk

 -60%x3

 -70%x2

 -75%x2

 -80%x2

- 85%x1

- 90%x1

Saturday- June 8, 2013

warm up

450m run

then...

5 toes to bar

8 dynamic toe touches

8 spidermans

3x

WOD

For Time:

10 Front Squats (135/95)

20 Burpees

10 Front Squats (135/95)

20 Burpees

10 Front Squats (135/95)

POST SCORE TO COMMENTS

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

**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Max Effort Lower

-Find Your Max Front Squat

-Sumo Deathlifts

3 sets x 3 reps

*reset every rep

Reverse Hypers

4 sets

H.A.P

Endurance

50m sprint

walk to start as rest

10x

Row

100m sprint

1 minute rest10x

Swim

100m sprint

1 minute rest

10x

Friday, June 7, 2013

Warm Up

450m Run

then...

6 Spidermans

8 Squats

12 Dynamic Toe Touches

3x

WOD

25-20-15-10-5

Situps

Walking Lunges

Thursday- June 6, 2013

warm up

450m run

then...

4 burpee broad jumps

10 squats

4x

WOD

AMRAP 7

3 Power Clean (155lbs,105lbs)

3 Hang Squat Clean

3 Squat Clean

POST SCORE TO COMMENTS

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

**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Olympic

-Snatch

2 x 1 @ 80%

 1 @ 85%

 1 @ 90%

Endurance

800m run

 2 minutes rest

2x

Row
2500m row

Swim

800m swim
2x
*rest as needed

Wednesday- June 5, 2013

warm up

450m run

 then...

6 knee jumps

5 push ups

3x

WOD

Five rounds for time:

5 Split jerk (185lbs/125lbs) 15 Knees to elbows

POST SCORE TO COMMENTS

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

**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

-Max Effort Upper

Bench Press + chain

Work up to a heavy triple or double

Go heavy, put on Slanger and go heavier!!!

Then drop weight and hit a set of 10-15 reps

3 Super Sets

-Curl Bar Curls

10-15 reps

+

-Machine Triceps Pressdowns

10-15 reps

-Hammer Curls

4 sets 

-Face Pulls

2 sets x 75 reps

-ABS

Endurance

800m run

 2 minutes rest

2x

Row

2500m row

Swim

800m swim

2x

*rest as needed

Tuesday- June 4, 2013

Sad day in CrossFit. Spealler has not made the Games.

warm up
450m run
then...
5 toes to bar
6 spidermans
5 inch worms
3x

WOD

 15 deadlifts (135lbs/95lbs)

15 push-ups

7 rounds for time

POST SCORE TO COMMENTS

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

**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Olympic Squats

10 sets x 2 reps

Straight Bar

55% Straight Weight

Raw, Rock Bottom, Oly Shoes

-Speed Pulls + bands
6 sets x 2 reps
1 conventional, 1 sumo each set

Accessory Work

-Reverse Hypers

3 sets

** time allowing**

-GHRs
3 sets

-Ankle Weight Leg Curls
2 sets x 75 reps

-ABS

Endurance

200m run

1:30 minute rest

3x

Row

200m row

1 minute rest

5x

Swim

200m swim

2 minute rest

5x

Monday- June 3, 2013

warm up

450m run

then...

6 spidermans

5 inch worms

100m run

4x

WOD

2 rounds "Cindy"

200m run

2 rounds "Cindy"

20 burpees

2 rounds "Cindy"

30 squats

2 rounds "Cindy"

Sunday- June 2, 2013

warm up

450m run

then...

"Cindy"

3x

 AMRAP 15

 10 thrusters (65lbs/45lbs) 

10 Pull-ups

POST SCORE TO COMMENTS

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

**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Dynamic Upper

9 sets x 3 reps

50% + bands

-Triceps

-ABS

Olympic

 Clean From Blocks (just below knee)

 2 X 75%

2 X 80%

 3 X 1 @ 85%