Friday, September 21, 2012

Dan Bailey

Warm Up

200m Run

250m Row

8 Spidermans

2x

WOD

15 DB Walking Lunges

30 Double Unders

5 Rounds

*Athletes choose weight

* WOD courtesy of CrossFit Mainsite

Thursday-September 20, 2012

warm up

100m run 

4x

then...

25 squats

10 kick backs

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Westside

Glute Ham Raise w/ partner

5 sets x 5 reps

Strongman

Zercher Carry

100' carry or as far as possible

H.A.P (Heavy As Possible)

*weight taken from floor

Endurance

400m run

1 minute rest

100m run

1 minute rest

4x

Row

400m row

1 minute rest

100m row

1 minute rest

4x

Swim

Max distance in 20 minutes

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WOD

7 rounds for time of:

7 Chest to bar pull-ups

10 Wall balls (20/14)

7 Burpees

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Wednesday- September 19, 2012

Coming soon...

warm up
200m run
2x
then...
8 squats
12 dynamic toe touches
15 PVC triceps extensions
3x
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Westside
 JM Press
5 sets x 3 reps
H.A.P (Heavy As Possible)

Strongman
Double Overhand Axle Deadlift
7 sets x 1 rep
H.A.P

Endurance
100m run
walk to 50m mark
50m sprint
30 seconds rest
5x

Row
200m row
5 burpees
5x

Swim
50m sprint
3 minutes rest
4x
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WOD

20 no drop power cleans (135/95)

800m run

20 no drop power cleans (135/95)

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Tuesday- September 18, 2012

warm up
450m run
then...
20 dynamic toe touches
20 single skips
5 knee jumps
3x
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Strength
Back Squat
5 sets x 3 reps @ 78%
Front Squats
10  sets x 3 reps @ 83%

Strongman

Axle Continental Clean & Jerks

5 sets x 1 rep

H.A.P (Heavy As Possible)

Endurance
RUN
600m run
3 minutes rest
400m run
2 minutes rest
300m run
1 minute rest
200m run
30 seconds rest
100m run

ROW

600m row

3 minutes rest

400m row

2 minutes rest

300m row

1 minute rest

200m row

30 seconds rest

100m row

AIRDYNE
20 second sprint
10 seconds rest
8x

SWIM
800m swim
4 minutes rest
2x
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WOD
30 sit-ups

30 Deadlifts (225/185) 

30 Double-unders

30 Overhead squats (95/65)

30 Pull-ups

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Monday, September 17, 2012

Warm Up

100m run

5 Spidermans

8 Kip Swings

10 Squats

3 rounds

WOD

"Helen"

400m Run

21 KBS (53/35)

12 Pullups

3 Rounds

Sunday-September 16, 2012

warm up
450m run
then...
4 push ups
8 PVC OHS squats
10 PVC triceps extensions
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Westside

Slingshot Bench Press

8 sets x 2 reps

Strongman
rest day

Endurance
rest day

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For time:

155 pound Overhead squat, 10 reps

10 Box jump overs (24/20)

135 pound Thruster, 10 reps

185 pound Power clean, 10 reps

10 Toes to bar

10 Bar muscle-ups (30 pull up sub)

10 Toes to bar

185 pound Power clean, 10 reps

135 pound Thruster, 10 reps

10 Box jump overs (24/20) 

155 pound Overhead squat, 10 reps

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Saturday-September 15, 2012

warm up
100m run
4 broad jumps
6 pass throughs
3x
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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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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

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Tuesday- September 11, 2012

warm up

450m run

then...

lid warm up

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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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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

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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