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!