20131219

1RM push press 20 min time limit
WOD: 3 rds
10 active release push-ups
10 CTB
10 T2B

Mobility

20131218

Skill: pistol

WOD: 16 min AMRAP 

20 air squats

15 KBS 53/35

10 box jumps

5 burpees

Mobility

20131217

Speed work bench 9x3 at at 65% 1RM 30-45sec rest between sets

WOD: 3 rds 

3 shoulder press 135/95#

5 MU (5 CTB +5 dips)

30 sec AMRAP ring rows

30 sec rest 

Optional accessory

2x: 1A) 8-10 tricep extensions

     1B) 8-10 pullovers 

2x AMRAP roll outs 45s/25s

20131216

10 EMOTM 2 x power clean 80% of 1RM

WoD:
10 Min AMRAP
10 Front Rack Lunges (5 ea) 135/95
10 Over the Bar Burpees
10 KTE

Optional Accessory work:
2x: 1A) 8-10 Weighted standing good mornings
      1B) 15-20 Pull throughs

Mobility

20131213

Strength: 3 x 5 Strict Press +10lbs

WoD:
7Min AMRAP
3 HSPU
6 Ring Rows
9 Ring Dips

Mobility

20131212

Strength:
3 x 5 Box Squat +10lbs

WoD:
Chipper
10 Power Cleans, 10 AB Mat Sit Ups 135/95
9, 10
8, 10...

Mobility

20131211

Skill:
Kipping

WoD:
"Cindy"
20 Min AMRAP
5 Pull Ups
10 Push Ups
15 Air Squats

Mobility
 

20131210

Strength:
 3 x 5 Deadlift +10 lbs

WoD:
3 RFT
10 Push Jerks 135/95
10 K2E

Mobility

20131209

Strength:
Box Squat 3 x 5 +10lbs

WoD:
10 Min AMRAP
10 Thrusters 65/45
8 Box Jumps 24/20"
6 Mad Russians 45/25

Mobility

Strength: 3x5 Strict Press 

WOD:12 min am rap        

6 Push Press 115/75#     

6 Bent Rows 115/75#      

6 Toes to Bar                  

20 DU's                          

MOBILITY!!!!!!! 

20131205

Strength: 3x5 BS +10     

WOD: 3 res                      

10 Power Snatch  95/65#  

10 KB Clean ea arm 53/35             

10 Goblet lunges(5 ea leg) 

Moblity!!!!!!!!!!

20131204

Skill: KB Clean and press  

WOD: Chipper                 

35 Box Jumps step down                  

30 KBS 53/35#                        

25 Med Ball Cleans                   

20 Butterfly Situps                 

15 Ring Dips                     

10 Ring Rows                  

5 Burpees                       

Mobility!!!!!!!

20131203

Strength: DL 3x5 +10#

WOD: 3rds

12 hang power clean 155/105#

12 pistols each leg alternating

MOBILITY!!!!!

20131202

Strength: 3x5 Box Squat (+10# from last week)

WOD: 9 Min AMRAP

12 SDHP

9 HRPU

6 Pull-ups

3 HSPU

MOBILITY!!!!!!!

20131128

Happy Thanksgiving everyone and enjoy yourself today. Tomorrow we will have a WOD at noon if you would like to show up and have a little fun.

Strength/Skill: 6 mins EMOM 3 position snatch 50-60% 1RM

WOD: 3 rds

1 full + 3 front squats 205/135# (Scale appropriately)

10 Box jumps 24/20"

10 Knees to elbows

Accessory work

MOBILITY!!!!!!!

20131127

Skill Work: KBS

WOD: 3rds

1 min Row

1 min KBS

1 min Goblet Squats

1 min Hip Raises

1 min Rest

MOBILITY!!!!

20131126

Strength: 3x5 DL (Staying light still guys.)

WOD: 25 burpee buy-in and then....

8 CTB(Chest to Bar Pull up), 5 DU(Double Unders)

7 CTB, 10 DU

6 CTB, 15 DU

5, 20

4, 25

3,30

2 CTB, 35 DU

1 CTB, 40 DU

MOBILITY!!!!!!!!

Farewell Oscar WOD

Tomorrow is Oscar's last day at the gym so make sure to say good bye if you see him. On another note we are going to be doing what is called a linear progression for strength training for the next month and a half so stuff is going to change for a little while so be prepared.                                         

Stength: 5x3 Box Squat (Start with  low weight, it will be going up 10 lbs twice a week)

WOD: 8 Min AMRAP

10 Hang Power Cleans 115/75#

10 V Sit-ups

10 OH Plate Lunges 45/25#

MOBILITY!!!!!!!

20131122

Lift:
Deadlift
3 x 5 @55-60% of 3RM (Technique, speed & fast pulls)

WoD:
16-12-8
Front Rack Barbell Lunges 95/135
Weighted Sit-ups 45/25
Pause Box Jumps (Pause at the bottom of the jump, half squat position, prior to next jump on the box)

20131121

Lift:
Strict Press
5 x 3 @ 80-85% of 3RM (short rest periods)

WoD:
8Minute AMRAP
10 Kettle Bell Cleans (each arm) 16/24kg
10 Hand Release Push Ups
10 Toes-to-Bar

20131120

Mike & Pat just hangin' out

 



Lift:
Snatch
3 x 2 (light weight to work on technique)

WoD:
3 RFT
15 Front Squats 75/115
10 Russian Twists 45/25
45 Second AMRAP Burpees
30 Second rest between each round

20131119

Battle of London WoD#3
 LAST ONE!!!

As many rounds as possible in 20 minutes of:
50 wall balls 9kg to 10ft/6kg to 9ft
40 KB swings Russian 32/24kg
30 down-ups
20 pull-ups
100 double unders

For specifics on movement standards see: http://battleoflondon.com/qualifier-3/ 

20131118

Lift:
Back Squat
Take 20 minutes to find your 1 Rep Max


WoD:
3 RFT
200M Row
10 Power Cleans 95/135
10 Box Jumps

Post time to comments below!

20131115

15-12-9

Kettle bell swings
Hang Cleans 115/155
Pull ups
 

20131114

More MOBILITY!

Legs & Hips

-Hip flexor (Bring belly button to foot and then to knee 3 min each)
-Wrap band around upper thigh (Keep butt and core tight pushing hips out)
-Couch stretch (Shin against wall, lean back)
-Banded hip pulls (Spiderman)
-Foam rollers (Upper thigh/hip, quads & hammies)

Another short, but sweet, to keep the blood flowing this week...

9 Minute AMRAP:

6 Deadlifts @95/135
5 Burpees
4 Pistol squats (2 each leg)
3 HSPU

Post time to comments!

20131113

MOBILITY!

Back & Shoulders:
-Band pull apart

-Squat press w/bar (Press bar up from OHS position, looking for external rotation of shoulders here)

-Y T W (Incline or face down on bench or box, draw the letters w/the thumbs pointing in the drawn direction)

-Kettle bell press (Bring bicep as close to the ear as possible, keep ribcage down)

Then, a little quickie...


5 RFT
5 Push ups
10 Kettle bell snatches (each arm)
15 Sit ups
20 Dubs

Post time to comments!

20131112

Battle of London Qualifier WoD 2

This will be 2 separately scored workouts

12 MINUTE TIME CAP (Total for Both WoDs)

WOD 2A

4 Rounds For Time Of:
7 STOH (Shoulder to overhead) 60KG/40KG
12 T2B (Toes-to-bar)

Then, in the remaining time...

WOD 2B

Establish a 3 Rep Max Hang Snatch

Scoring:

WOD 2A Score = TIME (MM:SS) OTHERWISE RANK WILL BE INCORRECT
OR
WOD 2A Score = TOTAL REPS IF NOT COMPLETED IN TIME

WOD 2B Score = Total Weight Rounded Down to Nearest 2.5Kg 

- Must Increase Weight by at Least 2.5Kg

Masters Men / Women: 50KG/35KG

Online Scaled Men / Women: 40KG/25KG
TTB SCALED TO KNEE TO ARM

20131108

Lift:
Back squat 5 x 5


Then...

WoD:
3 RFT
12 Deadlifts
9 Hang Cleans
6 Push Press

Do all lifts @ 95/135 (scale as necessary)

20131107

Chipper!

WoD:
50 Dubs
40 Jumping Lunges
30 Sit-Ups
20 Pullups
10 OHS @ 95/135

20131106

Lift:
Push Press 5 x 5

Then...

WoD:
10, 8, 6, 4, 2

Burpees
Clean & Jerk @ 115/165
Dips

Post times to comments!

20131105

Battle of London WoD#1:

INDIVIDUAL

Proceed through the sequence below completing as many reps as possible in 12 minutes of:...

20 Cleans 45/30kg
20 box jump overs 24/20"
20 Cleans 60/40kg
20 box jump overs 24/20"
20 Cleans 75/50kg
20 box jump overs 24/20"
As many cleans as possible at 90/60

Score = total reps.

MASTERS (40+)

Proceed through the sequence below completing as many reps as possible in 12 minutes of:

20 Cleans 40/30kg
20 box jump overs 24/20"
20 Cleans 50/35kg
20 box jump overs 24/20"
20 Cleans 60/40kg
20 box jump overs 24/20"
As many cleans as possible at 75/50

Score = total reps.

*Be sure that if you are registered for the competition, you are being judged by  a CrossFit Level 1 Trainer*

Post time to comments below

 

20131104

Monday, 04 November 2013

Lift: Deadlift 5x5
- work up to heaviest possible 5RM

WoD: 5 RFT
200m Run
10 Box Jumps
15 Knees to Elbows

Post WoD time to comments!

20131101

Friday, 1 Nov 2013

WoD: "Fran"
21 - 15 - 9
Thrusters @ 65/95#
Pullups

Post time to comments!

Reminder: Next week we'll post the Battle of London Qualifier 1 WoD on Tuesday. It releases Sunday night. Everyone will do it on Tuesday whether it's being scored or not. You can, however, do the Qualifier any day that week, even again in an attempt to get a better score, just let a coach know. 

20131031 Happy Halloween

Thursday, 31 Oct 2013

WarmUp: Same all Week

WoD 1: Chipper
3 OHS @ 95/135
3 Pushups
3 OHS
6 Pushups
3 OHS
9 Pushups
3 OHS
12 Pushups
3 OHS
15 Pushups

5 min rest, then

WoD 2: Chipper
4 Split Jerk (alternating) @ 95/135
4 Situps
4 Jerks
8 Situps
4 Jerks
12 Situps
4 Jerks
16 Situps
4 Jerks
20 Situps

Post WoD times. Take 30 seconds of your time if you wear a costume...

20131030

Wednesday, 30 Oct 2013

WoD: Chipper

90 Wallballs @ 14/20#

70 KB Snatches (35 ea arm any order)

50 Over the Box Jumps @ 20/24" (can touch top of box)

30 Toes-to-Bar

10 Muscle Ups or 20 Pullups/Dips (any order)

20131029

Tuesday, 29 Oct 2013

WarmUp
Row 250m
5 Strict Pullups
10 Pushups
15 Situps
20 PVC OHS
Run 200m

Burgener WarmUp

WoD 1: Row 1Km for time

then

WoD 2: 7 min AMRAP of:
7 Ground-to-Overhead
49 Double Unders

Post 1K Row and AMRAP Times!

20131028

Monday, 28 Oct 2013

WarmUp - 10 min 

2 Rds

250m Row

5 Strict Pullups

10 Pushups

15 Situps

20 PVC OHS

Run 200m

Mobility - 10 min

Leg Swings

Hip Extension

Spiderman

Paleo Chair

WarmUp - Back Squat, 2 X 10 @ 50% 1RM

Lift : 3 min Max Effort Back Squat

- produce as much power output as possible with a back squat

- Score = weight x reps, if you selected 70kg as your weight and managed 48 reps your score would be 3360

THE RULES

The athlete can choose any weight.

The athlete can use a rack or take the bar from the ground. 

The athlete can not touch the bar until the start of the 3 minute period.

The movement starts with the bar resting on the back of the athletes shoulders. The athlete must squat down until the crease of the hip is visibly below the height of the patella then stand up until the knee and hip are fully extended.

If the athlete re-racks or dumps the bar early, the WOD ends.

Post Weight Used, Reps, and Total Score

20131024

Thursday, 24 Oct 2013

Lift: Heaving Snatch Balance, 5X10 @ 65/95#
- back squat pos'n, dip/drive (jerk), land in full OHS, stand up, lower bar to back, repeat

WoD: 21-15-9
KB Swings
Abmat Situps

20131023

Wednesday, 23 Oct 2013

WoD: Fight Gone Oreos
5 RFT - 1 min ea, clock does not stop during rotation
GHD Back Ext
KB Snatches (alternating)
WallBall
SDHP @ 45/75#
Dubs

20131022

Tuesday, 22 Oct 2013

Lift: OHS, 5X10 @ 65/95#

WoD: 3 RFT
5 MuscleUps
5 Deficit Handstand Pushups
then, finish with, still for time
30 Front Rack Lunges (alt) @ 65/95#

20131021

Monday, 21 Oct 2013

WoD: Chipper
1 Clean and Jerk @ 135/185#
1 Round of Cindy - 5 Pullups, 10 Pushups, 15 Squats
2 C&Js
Cindy
3 C&Js
Cindy
4 C&Js
Cindy
5 C&Js
Cindy

20131025 - Tony's (and Jared's) Going Away WoD on Friday!

Friday, 25 Oct 2013

Goodbye Tony, this one's for you (and now Jared). You will be missed. Thanks for all your help in keeping this crazy train rolling. Cheers buddy!

Everyone who can make it should meet us at the box on Friday (25 Oct) afternoon at 1700. Of course, you can still do it in the morning if you choose.

WoD: "Holleyman"
30 RFT
5 Wallballs @ 14/20#
3 HSPU
1 Clean @ 155/225#

20131018

Friday, 18 Oct 2013

Lift: Front Squats, 5X3

WoD: 21-15-9
Tire Flips
Toes-to-Bar
Pushups

20131017

Thursday, 17 Oct 2013

WoD: 9 min AMRAP
9 Hang Cleans @ 95/135#
10 Wallballs @ 14/20#

20131016

Wednesday, 16 Oct 2013

Lift: Strict Press, 5X3

WoD: Chipper
20 Pullups
200m Farmers Carry w/ 50/90#
20 Knees-to-Elbows
200m Farmers Carry
20 Kettlebell Snatches (10 ea arm)
200m Farmers Carry

20131015

Tuesday, 15 Oct 2013

Lift: Deads, 5X3

WoD: 9 min AMRAP
10 Burpees
25 Dubs

20131014

Monday, 14 Oct 2013

Lift: Thrusters, 5X3

WoD: 4 RFT
10 Front Rack Barbell Lunges
8 Box Jumps
6 OHS @ 85/115

20131011

Friday, 11 Oct 2013

Lift: Deadlift, 5X5

then

WoD: Partner Workout!
3 RFT
20 Tire Flips (alternating)
10 HSPU (alternating) - both partners must be in HSPU position (on the wall) during reps, rest together, reps together

20131010

Thursday, 10 Oct 13

Lift: Jerk, 5 X 2

then

WoD: AMRAP in 5 mins
10 Overhead Lunges (alt) @ 25/45#
8 Burpees
6 Ring Dips

20131009

Wednesday, 9 Oct 2013

Lift: E2MOTM Squat Clean @ 80% 1RM

15 Rds (30 min)

Then 

WoD: 5 RFT

10 Sit-ups

30 Dubs

Post weights and WoD time to comments!

20131008

Tues, 8 Oct 2013

Bench Press, 5x5

15-12-9
Push-ups
Pull-ups
Kettle bell swings

20131007

Monday, 7 Oct 2013

Lift: Back Squat, 5X5
- warm up to 80% 1RM and then start your 5 sets
- this is NOT a gradual increase towards a new 5RM
- we're building adaptation here - time under tension

then

WoD: 3RFT
Run 400m
10 Box Jumps
15 Wallballs

Post weights and time to comments!

20131004

Friday 4 Oct 13

Ramp Up Course Day 5 - woo hoo, you made it!
Warm Up - 15 min

Skill: Rowing
Video: http://www.youtube.com/watch?v=UlWUPkXrq24

WoD:
2 min Max Effort Row - distance
1 min rest
1 min ME Pushups
1 min rest
1 min ME Dubs
1 min rest
1 min ME Snatch @ 95/135#

Extra Credit:
Row 1K or 5 min
then
25m Handstand Walk

20131003

Thursday 3 Oct 2013

Ramp Up Course Day 4
Warm Up - 15 min

Skill: Clean and Jerk - 15 min
SloMo Video: http://www.youtube.com/watch?v=DeAv2ZckraE
Another one: http://www.youtube.com/watch?v=sTbRIJVdyGE

WoD:
7 min AMRAP
3 Clean and Jerk @ 95/135#
3 Toes-to-bar
6 CJ
6 T2B
9 CJ
9 T2B
12 CJ
12 T2B
15 CJ
15 T2B
etc...

Extra Credit:
Hand Stand Hold
HS Walk
HS Transition on Wall
Paralete Handstand

20131002

Wednesday 2 Oct 2013

Ramp Up Course Day 3
Warm UP - 15 min

Skill: Muscle Up Progressions
Video: http://www.youtube.com/watch?v=QjgCMuqNN1s

WoD:
10 Muscle Ups - sub w/ X1/2 Pullups & Dips
20 Double Unders - sub w/ X2/3 Singles
8 MUs
40 Dubs
6 MUs
60 Dubs
4 MUs
80 Dubs
2 MUs
100 Dubs

Extra Credit:
Double Under Progressions Work

20131001

Tuesday 1 Oct 2013

Ramp Up Course Day 2
WarmUp - 15 min

Skill: Thurster - 15 min
Quick tips video: http://www.youtube.com/watch?v=sWdo3dxgROI

WoD:
3RFT - 5 min cap
15 Thruster @ 65/95#
15 Burpees

rest 5 min, then

3RFT - 5 min cap
15 HangCleans @ 95/135#
15 Situps

Extra Credit:
EMOTM for 8 mins
100m shuttle sprint (50 down/back)

20130930

Monday, 30 Sept 2013

Ramp Up Course (RUC) Day 1

WarmUp - 15 min
Super Spiderman Stretching (open hips) video: http://www.youtube.com/watch?v=JBHzXF-mVjY

Skill: Pistol Progressions - 15 min
Getting started video: http://www.youtube.com/watch?v=tXDyWBqHGvM
More progression: http://www.youtube.com/watch?v=VRaH9OeTzHs
Scaling options video: http://www.youtube.com/watch?v=b4q0kqmF608

WoD:
3RFT - 15 min time cap
50 Wallballs
Rest as long as the last round took, rounded down to the nearest whole min
Example: 1:27 - rest 1 min, 2:45 - rest 2 min, 3:59 - rest 3 min, etc

Rest 5 min, then

3RFT - 5 min time cap
10 pistol squats (alt 5 ea leg)
5 HSPU

Extra Credit:
25 OHS @ 45/95# - should be unbroken, scale as necessary

20130927

Friday, 27 Sept 2013

5-4-3-2-1
Deadlift @ 225/315#
Muscle-Ups

20130926

Thursday 26 Sept 2013

Snatch 5X1

then

"Milk Was a Bad Choice"

Row 500m
Run 800m
50 Burpees
80 Double-Unders

20130925

Wednesday 25 Sept 2013

Push Press 5X2

then

9 min AMRAP
7 Box Jumps
5 HSPU

20130924

Tuesday, 24 Sept 2013

"Stay Classy"

5 Rounds
1 Snatch
5 OHS @ 95/135#
10 Ring Dips
15 Situps
Run 200m

20130923

Monday 23 Sept 2013

5X5 Squat Clean + 4 Front Squats (5 total Squats per set)

AMRAP in 7 minutes
7 Shups
7 T2B
14 Jumping Lunges (7 ea leg)

20130919

Thursday 19 Sept 13

Partner Wod!
5 RFT
40 Burpee Box Jumps - alternating
20 Tire Flips - alternating
Run 200m together

20130918

Wednesday 18 Sept 2013

Strict Press 5x5x3x3x1x1

Tabatta - 8 Rds of Each
Squats
Pushups
Double Unders
Ring Dips
Kettlebell Swings

20130917

Tuesday, 17 Sept 2013

Warm up to 80% 1RM Clean (Squat/Power, NOT Hang)

For time:
9 Cleans at 80% 1RM
15 T2B - sub w/ K2E or Leg-Raises
7 Cleans
15 T2B
5 Cleans
15 T2B
3 Cleans
15 T2B
1 Clean

Post WoD Time and Weight Used,

20130916

Monday, 16 Sept 2013

Lift
Back Squat, 5X5
- work up to heaviest possible 5RM

WoD
With a Continuously Running Clock
Row 500m
Then
3 RFT
21 wall balls
15 Pull-ups
9 HSPU

20130913

Friday, 13 Sept 2013

Max Effot Snatch

OR

Snatch Technique

Tutorial: http://www.youtube.com/watch?v=txCe5AFitM4

Record 1RM Sntach

20130912

Thursday, 12 Sept 2013

EMOTM Shuttle Sprint
8 Rds of 100m (50m down/back)

5 min rest

21-15-9
Burpee Box Jumps
Run 200m

Record Fastest and Slowest Sprint Times and WoD Time