20130401

Back Squat

Set 1: 5x 75%

Set 2: 3x 85%

Set: AMRAP 95%

BBB: 5x10 @ 30-50%

WOD

100 Dumbell Clusters (Clean (full squat) To Thruster)

EMOTM

5 Burpees

20130329

CROSSFIT GAMES OPEN 13.4

20130328

Overhead press

Set 1: 3 reps 70%

Set 2: 3 reps 80%

Set 3: AMRAP 90%

BBB: 5x10 @ 30-50%

13.4 Skill review/ Tactics

20130327

Deadlift

Set 1: 3 reps 70%

Set 2: 3 reps 80%

Set 3: AMRAP 90%

BBB: 5x10 @ 30-50%

WOD:

10 Rounds

4 Pistol Squats

7 Hand Release pushups



20130326

Bench Press
Set 1: 3 reps 70%
Set 2: 3 reps 80%
Set 3: AMRAP 90%

BBB: (optional)
5x10 @ 30-50%

20130325

JIM WENDLER

BACK SQUAT: sets 1&2 at 3 reps, 3rd set for max reps

1st set: 70%

2nd set: 80%

3rd set: 90% for max reps

Boring but big (optional): 5 sets of 10 reps at 30-50%

WOD

6 Rounds

6 HSPU

25 Hollow Rocks

20130321

Wendler Week 1 - Shoulder/Military Press
5 Reps ea at 65, 75, and 85%
AMRAP at 85%

then

4 Rounds - each for time
Row 500m - any damper setting
14 Lateral Burpees (over bar)
7 Power Cleans 135/95# - try not to drop the bar, please set it down nicely...but, safety first, if you miss a lift drop it like its hot

Rest only as long as it takes for the person on the rower in front of you to finish. Newer athletes will be first in line, faster athletes at the back of the line, at the start. Try to start on the nearest whole or half minute for easy time keeping. If someone passes you in the order, that's fine, just get back in line for the rower as soon as you finish the cleans.

20130320

Wendler Week 1 - Deadlift
5 Reps at 65, 75, 85%
AMRAP at 85%

then

21-15-9
KB Swings @ 24/16 Kg
Abmat Situps
Dubs

Had to change the WoD until we can figure out where we can drop weights.

For Time:
21 KB Swings at 16/24 kg
3 Power Cleans at 135/75#
15 KB Swings
6 Power Cleans
9 KB Swings
9 Power Cleans

20130319

Wendler  Week 1 - Bench Press
5 Reps at 65, 75, and 85%
AMRAP at 85%

then

21-15-9
Wallballs
Burpees

20130318

Wendler Week 1 - Squats
5 X 65%
5 X 75%
5 X 85%
AMRAP @ 85%

then

AMRAP in 10 min
20 Jumping Lunges (10 ea leg)
10 Hand Release Pushups
10 Situps
20 Double Unders

AMRAP 9 Mins

7 Push Jerk 95/65

10 Knees to Elbows

1000 double unders for time

Then

3-3-3-3-3 deadlift

5 Rft

6 strict pull ups
8 front squat @ 75%

20130307

13.1 of the CrossFit Open releases at 0100 on Thursday UK time. I'll write it on the board in the morning. You can attempt 13.1 or just come in for open gym and work your goat. It never hurts to cheer someone else on!

20130306

10 Min AMRAP
10 Ring or Bar Dips
8 Push Press @ 95/65#
6 Jumping Lunges (each leg)

rest 3 minutes

then

"Half Flight Sim"
5, 10, 15, 20, 25, 20, 15, 10, 5 Unbroken Double-Unders
each set must be done unbroken or that set must be restarted
you must stop after each set - no stringing them together
or
Double-Under practice - work on stringing together 3 singles and a double

20130305

"Nancy"
5 Rounds
400m run
15 OHS 95/65#

20130304

Still deloading before the Open releases on Wednesday. This should be just enough to keep the muscles primed; go fast without burning out or inducing soreness. Use the extra time this week to work lifting technique, practice games standards movements, and get in lots of mobility.

2 Rounds of Barbara
20 Pull-ups
30 push-ups
40 Sit-ups
50 Squats
Rest exactly 3 min between each round