12-19-13

Warm Up: 3x 200m Run, 10 see saw walks, 10 ring rows

Skill: Rope Climbs


MetCon: 3 Rnds For Time
               200m Run
               10 Power Cleans
               10 Bar Facing Burpees

12-17-13

Warm Up: 3x 1 min row, 10 wall squats, 10 push ups

Strength: 3x10 front squats

Metcon: 10 min AMRAP

              10 75/45# push press

               25 double unders

               2 rope climbs

               

12-14-13

Warm Up: 3x 10 Burpee Broad Jumps, 10 Wall Squats, 10 Ring Rows

Strength: 8 Min EMOM 1 Hang Power Clean, 1 Squat Clean, 1 Jerk at the top of each min

MetCon: Mini Diane
              15-12-9
              Deadlift
              HSPU

12-12-13

Warm Up: 3x 200m Row, 10 Ring Rows, 10 Shoulder Passes

Skill: Kipping Pull Ups

WOD: 7 Min AMRAP
            1 Push Ups
            1 Box Jumps
            1 Pull Ups
            2 Push Ups
            2 Box Jumps
            2 Pull Ups and so on till time expires

12-5-13

Warm Up: 3x 200m Run, 10 Shoulder Pass, 10 push Ups

Skill: Handstands

MetCon: 18-12-6
              Pull Ups
              Alt Lunges with Plate Over Head
              Push Ups

12-3-13

Warm Up: 3x 200m Run, 10 good mornings, inch worms

Strength: 1RM Deadlift

MetCon: 800m Run rest 2 mins
              400m Run rest 1 min
              200m Run

11-26-13

Warm Up: 3x 10 jumping air squats, inch worms, Walking Lunges

Strength: 5 Rounds of Barbell Complex with 1 minute Rest
              1 Deadlift
              2 Hang Cleans
              3 Front Squats
              4 Push Press
              5 Back Squats

WOD: 8 Rnds
           1 min Row
           30 Seconds rest
           Record Total meters rowed

11-21-13

Warm Up: 3x 200m Jog, 10 Ring Rows, 10 Shoulder Passes

Skill: Double Unders

MetCon: 60 Double Unders
               15 Push Ups
               15 Wall Balls
               40 Double Unders
               10 Push Ups
               10 Wall Balls
               20 Double Unders
               5 Push Ups
               5 Wall Balls

11-19-13

Warm Up: 3x 1 min row, 10 Good mornings, 15 air squats

Strength: 8 min EMOM 2 Deadlifts at 80%

MetCon:  Fran
               21-15-9
               Thrusters
               Pull Ups

11-16-13

Warm up: 3x burpee broad jumps, 30 base jumps, 10 ring rows

Strength: 3x3 shoulder press

Metcon: partner wod 10 mins 

              Partner 1 rows for one minute

              Partner 2 does push presses (75/55)

              Score is meters rowed and number of push presses

11-14-13

Warm Up: 200m run 10 push up 10 shoulder passes

Skill: HSPU

MetCon: 16 alt Tababta rnds

               HSPU

               Deadlifts 135/95

11-12-13

Warm Up: 3x 50 Base Jumps, 15 Air Squats, 10 Push Ups

Strength: 1 Rep Max Back Squat

MetCon: 8 Min AMRAP
               5 Pull Ups
               10 Push Ups
               30 Double Unders

11-9-13

Warm Up: Burpee Broad Jumps, 10 Should Passes, Inch Worms

Strength: 8 min EMOM 2 Hang Squat Snatches 50%-60%

MetCon: 7 min AMRAP
               1000m Row
               Max Reps Ground to Over Head 75/55

Score is ground to overhead reps

11-5-13

Warm Up: 3x 40 Base Jumps, 10 Burpees, 10 Ring Rows

Strength: 8 min EMOM 2 Power Cleans 2 Jerk 50-60%

MetCon: 10 Min AMRAP
               12 Air Squats
               8 Push Ups
               4 T2B

11-2-13

Warm Up: 3x 30 base jumps, 10 air squats, 10 ring rows

Strength: 4x3 Front Squat

MetCon: 4 Rnds for time
              10 Wall Balls
              200m Run with Wall Ball

10-31-13

Warm Up: 3x 10 Burpees, Inch Worms, Walking Lunges

Skill: Double Unders

MetCon: For Time
              30 Double Unders
              12 Pull Ups
              25 Double Unders
              10 Pull Ups
              20 Double Unders
              8 Pull Ups
              15 Double Unders
              6 Pull Ups
              10 Double Unders
              4 Pull Ups
              5 Double Unders
              2 Pull Ups

10-29-13

Warm Up: 3x 1 min rowing, 10 good mornings, 20 Jumping Jacks

Strength: 5 min EMOM 3 Deadlifts @ 75%

MetCon: 4 Rnds For Time
              10 DB Push Press
              1 Shuttle Run 5, 10, 15, 20

10-24-13

Skill: Pistol Progressions

MetCon: 10 Min AMRAP
              12 Alt Pistols
              8 HR Push Ups
              4 Deadlifts 205/135

10-22-13

Warm Up: 3x 1 min row, 10 Shoulder Passes, 16 Walking lunges with side stretch

Metcon: 22 Mins
             Run 1 mile
             Set 1 RM Snatch w/ Remaining Time

10-15-13

Warm Up: 3x 1 min Row, 12 walking lunges, 12 inch worms

Strength: Back Squat 4x3

MetCon: 8 rnds of
               10 kb swings (53/35)
                75m Sprint
                next round starts after walk back

10-10-13

Warm Up: 3x Cone Drills, 10 Push Ups, 10 Air Squats

Skill: HSPU Progressions

MetCon: 16 Alt Tabata Rounds of
               HSPU
               Box Jumps


              

10-8-13

Warm Up: 1 min jumping jacks, burpee broad jumps, 10 ring rows

Weightlifting: 4x2 Push Jerk

MetCon: 21-15-9
              Overhead Squats (95/65)
              Chest to Bar Pull Ups

             *** COMPARE TO 7-18-13

10-3-13

Warm Up: 3x 1 min row, burpee broad jumps the length of gym, 10 ring rows

Strength: 1 Rep Max Clean

MetCon: 3 400m Runs each run starts @ 4 min intervals

10-1-13

Warm Up: 3x 200m Run, 10 Air Squats, 10 Good Mornings

Strength: 3x Max Pull Ups and Ring Rows 2 min rest

MetCon: 10 Min AMRAP
               5 Deadlifts 155/115
               10 Burpees
               10 Knees to Elbow

9-26-13

Warm Up: 3x 1 min row, burpee broad jump length of gym, 10 good mornings

Strength: 3x5 Front Squat Heavy as Possible

MetCon: 4 Rnds for time
              200m run
              10 pull ups
              10 push ups

9-24-13

Warm Up: 3x 200m Run, 10 Ring Rows, 10 Push Ups

Strength: 3x Max Reps Strict Pull Ups

MetCon: 3 3 Min AMRAPS 1 Min at Each Station
               Ground to Overhead 65/45
               Wall Balls
               Ring Rows

TEENS COMPETITION REGISTRATION LINK:

http://www.theteengauntlet.com/registration/athlete-registration/

9/14/13

Warm Up: 3x 200m run, 10 shoulder passes, 10 jumping air squats

Strength: 1 Hang Squat snatch and 2 overhead squats emom 8

MetCon: 50m sprint  emom 10

Julie Helm: Friday September 13, 2013

Julie Helm: Friday September 13, 2013: Back Box Sq 1RM GRACE 30 Clean and Jerks for time 65# 1 mile Run for time 50 ab mat situps

BBS - 125#

Grace - 4:29

1 Mile Run - 9:58

Need to work on my squats - need to squat more ( will regret that comment)

9-12-13

Warm Up: 3x 1 min row, 10 burpees, 10 jumping jacks

Strength: 3 jerks emom 10

MetCom: GAME DAY!

                P 10 Pull ups

                A 10 Ab mat sit up

                T 10 T2B

                S 5 Shoulder Press DB (35/25)

4 rounds for time

9-10-13

Warm Up: 3x 200m Run, 10 Push Ups, 10 Shoulder Passes

Strength: 3x5 Bear Complex  Squat Clean into thruster into back squat into back jerk

MetCon: 8 Alternating Tabata Rnds (16 total)
               Front Squats (75/55)
               HSPU

9-7-13

Warm Up: 3x 1 parking lot loop, 10 jumping jacks, 10 shoulder passes

Strength: 8x2 Hang Snatch @ 50%

MetCon: 12 Min AMMetersAP
               At 3, 2, 1 Go
               Athlete 1 starts rowing
               Athlete 2 Does 1 round of 10 ring dips. 10 air squats, 10 kb swings
               Athletes switch every time one round of triplet is completed
              

9-5-13

Warm Up: 3x 200m run, 10 push ups, 10 ring rows

Strength: 10 min EMOM 1 hang power clean + 1 squat clean + 1 jerk

MetCon: 4 Rnds 1:30 rest between Rounds
             
              10 Pull Ups
              10 Deadlifts (155/115)
              10 Bar facing Burpees
                     

8-31-13

Warm up: 3x 200m row, 15 air squats, 10 ring rows

MetCon: for time

              20 pull ups

              20 ground to overhead (65/45)

              20 burpees

              50 double unders

              20 burpees

              20 ground to overhead

              20 pull ups

8-29-13

Warm Up:3x 200m Run, 10 Push Ups, 15 Jumping Jacks

Strength: 6x3 Deficit Deadlifts at 75% Max

MetCon: 8 Min AMRAP

               5 HSPU
               10 T2B
               15 Box Jumps (24/20)
            

8-27-13

Warm Up: 3x 1 min rowing, 10 Shoulder Passes, 15 Overhead Squats with PVC

Strength: 3 RM Overhead Squat

MetCon: 3 Rnds for Time
               4 Muscle Ups
               400m Run

8-20-13

Warm Up: 3x 1 min row, 10 air squats, 10 Push Ups

Strength: 5x3 Front Squat

MetCon: 7 Min AMRAP

                As many burpees as possible
                At the top of each minute athlete is to do 5 pull ups

               Compare to 6-4-13

8-17-13

Warm Up: 3x 200m run, 10 shoulder passes, 10 jumping air squats

Strength: 3 position snatch ground, mid hang, low hang emom 8 mins

MetCon: 10 mins of Cindy

               5 pull ups

               10 push ups

               15 air squats

             

8-15-13

Warm Up: 3x 200m Run, 10 Good Morning, 1 Agility Ladder Sequence


Strength: 3x3 of the following complex
              1 Deadlift
              2 Hang Cleans
              3 Push Jerks

MetCon: 7 Rnds
               5 Burpees
               1 50m Sprint
                Next round starts after walk back

8-13-13

Warm Up: 3x 15 Burpees, 10 Jumping Ring Dips, 10 Ring Rows

Strength: 20 Rep Back Squat

MetCon: 8 Min AMRAP
              8 Box Jump Over
              6 C2B Pull Ups
              4 HSPU
            

8-8-13

Warm Up: 3x 1 min rowing, 10 good mornings, 10 air squats

Strength: 1 RM Deadlift


MetCon: 3 Rnds for Time
              1 Parking Lot Loop
              15 HR Push Ups

8-6-13

Warm Up: 3x 1 min rowing, 10 air squats, 10 push ups, 10 shoulder passes

Strength: 8 min EMOM 2 front squats and 1 jerk. Bar is to be taken from floor.

MetCon: 8 Min AMRAP
              30 Burpees
              30 45# Snatches
              20 Burpees
              30 65# Snatches
              10 Burpees
              Max 95# Snatches

8-3-13

Teens class is at 10:15 to do 31 heroes wod. Show up at 10 to get warmed up.

8-1-13

Warm up: 3x 1 min jump rope, 10 good mornings, 10 air squats

Strength: 12x1 deficit deadlifts every 30 seconds +10 pounds

Metcon: 3 rounds of

              1 min pull ups

              1 min push up

              1 min row for meter

              1 min rest

              Score is total reps and meter

7-30-13

Warm Up: 3x 1 min row, 15 jumping ring dips, 10 shoulder passes

Strength: 3x5 overhead squats

Metcon: 21-15-9

              Ring dips

              Wall balls

7-25-13

Warm Up:  3 x 1 min Row, 10 Good Mornings, 10 Jumping Air Squats

Strength: 12x1 Deficit Deadlifts at 10# heavier than last week every 30 seconds

MetCon: Mini Nicole
              10 Min Amrap
              1 Parking Lot Loop
              Max Pull Ups
              Record Total Number of Pull Ups in 10 Minutes

7-23-13

Warm Up: 3x 1 min base jumps, 10 shoulder passes, 10 air squats against wall

Strength: 1 back Squat and back jerk every 30 seconds for 5 mins

MetCon: 7 Min AMRAP
               10 53/35# KB Swing
               10 Box Jump Overs

7-19-13

Warm up: 1 min base jumps 10 shoulder passes 15 burpess

Strength: 2 snatches emom 10 mins first from hang second from floor no regrip

MetCon: 5 rnds for time

               10 dead lifts (115/76)

               1 60m shuttle sprint (5m, 10m,   15m)

7-18-13

Warm Up: 3x 1min Row, 15 Good Mornings, 10 Jumping Air Squats

Strength: Strength: 3x5 deficit deadlifts (stand on two wood plates) add 10# from last week

MetCon: 21-15-9
              Overhead Squats (95/65)
              Chest to Bar Pull Ups

7-16-13

Warm Up: 3x parking lot loop, 10 air squats, 10 jumping ring dips

Strength: 3 front squats emom for 8 mins first one is a squat clean

MetCon: 8 min AMRAP

               5 ring dips

               10 sit-ups

                30 double unders

7-13-13

Warm Up: 3x 1 min row, 15 Air Squats, 15 Shoulder Passes

Strength: 2 Clean and Jerk EMOM for 10 Mins start at one weight and try to add weight every 2 mins

MetCon: Chipper For Time
               10 HSPU
               20 Pull Ups
               30 Kettlebell Swings (53/35)
               40 Walking Lunges with Plate overhead (35/25)
               50 Double Unders

7-11-13

Warm Up: 3x Parking Lot Loop, 10 Good Mornings, 10 Push Ups

Strength: 3x5 deficit deadlifts (stand on two wood plates)

MetCon: 4 Rnds For Time
              5 Clusters (95/65)
              400m Run

7-9-13

Warm Up: 3x 1 min base jumps, 15 air squats, 10 Shoulder Passes

Strength: Max Height Box Jump (3 attempts after warm ups) and Max Broad Jump (3 attempts after warm ups)

MetCon: For Time
                10 to 2 Ground To Overhead (115/85)
                 2 to 10 Lateral Over the Bar Burpees
                 Exp: 10 G2O, 2 Burpess
                         8 G2O, 4 Burpees

7-2-13

7-2-13

Warm Up: 3x Parking Lot Loop, 10 Against Wall Overhead Squat w/ PVC, 10 inch Worms

Strength: Back Squat 4 reps at 70% Max EMOM for 10 Mins

MetCon: 21-15-9
                Pull Ups
                Alt. Lunges with Plate Overhead (35/15)
                Ab Mat Sit Ups
                

6-29-13

Warm Up: 3x 4 position burpees, 10 jumping ring dips, 10 ring rows

Strength: 1 RM jerk

Metcon: mystery 

6-27-13

Warm Up: 3x Parking Lot Loop, 10 Good Mornings, Duck Walks, Bear Crawls

Strength: 1 RM Sumo Deadlift

MetCon: 10 Min AMRAP
                10 SDHP
                30 Double Unders

 

6-25-13

Warm Up: 3 x 10 Burpees, 10 Ring Rows, Agility Ladder into Sprint

Strength: 4x10 Front Squat

MetCon: 10 Min Time Cap
                 15 Shoulder To Overhead (95/65)
                 25 Pull Ups
                 35 Wall Balls
                 25 Pull Ups
                 15 Shoulder To Overhead (95/65)
                

6-22-13

Warm Up: 3x 1min rowing, 10 ring rows, 10 shoulder passes

Strength: 3x3 Snatch +5 lbs from 5/25/13

MetCon: 21-15-9
                Overhead Squats (95/65)
                Kettle Bell Swings (53/35)
                Knees To Elbows
               

6-20-13

Warm Up: 3 Rounds x 1 minute rowing, 10 good mornings, 10 jumping Air Squats


Strength: For Time
                10 Deadlifts @ 255
                20 Deadlifts @ 185
                30 Deadlifts @ 135


MetCon:  4 x 1 Parking Lot Loop Every Three Minues

6-18-13

Warm Up: 3 Rounds
                  10 4 position Burpees
                  1 Parking Lot Loop
                 
Strength: 20 Rep Back Squat go heavier than on 2/5/13 if you recorded it

 MetCon: 21-15-9
                 Hand Release Push Ups
                 Pull Ups
                 ab mat Sit Ups

6-14-13

Strength: 5x3 Cleans +5 lbs from 5/18/13

MetCon: For Time
                400m Run
                2 Rope Climbs
                400m Run
                4 Muscle Ups
                400m Run
                2 Rope Climbs
                400m Run
                4 Muscle Ups

 

6-13-13

Strength: Deadlift 5RM

MetCon: 7 min AMRAP Every round the number of reps goes up by one
                 1 Wall Ball
                 1 Pull Up
                 1 Ring Dip
                 2 Wall Balls
                 2 Pull Ups
                 2 Ring Dips
                 And so on. Record total number of reps

6-11-13

Strength: 1RM Overhead Squat

MetCon: 5 Rnds for Time
                5 Hang Squat Cleans (95/65)
                30 Double Unders

Good Squat

Bad Squat

6-7-13

Announcement: The gym is closed tomorrow and there are no classes. I forgot to mention this last night. I will see you all Tuesday.

Ziggy

6-6-13

Strength: Deadlift 5x3 +10lbs

MetCon: 8 Min AMRAP
                5 Push Jerks (155/115)
                10 Box Jump Overs

6-4-13

Strength:  4 Squats @ 60% Max EMOM for 10 mins

MetCon: 7 Min AMRAP

                As many burpees as possible
                At the top of each minute athlete is to do 5 pull ups

*sorry this is late

6-1-13

Strength: shoulder press 5x3 +5 lbs from 5-11-13

MetCon: 4 rounds for time

             1 parking lot loop

             10 SDHP (75/55)

              10 Hand release push ups

5-30-13

Strength: Deadlift 5x3 + 10lbs 

MetCon: 10 Min AMRAP
                5 Pull Ups
                10 Wall Balls
                15 Ab Mat Sit Ups

5-28-13

 Strength: Back Squat 3x5 + 5lbs  from 5-14-13

MetCon: 5 Reps to 1 Rep
                Deadlift (225/155)
                Muscle Ups

5-25-13

Strength: 3x3 Snatch

MetCon: 12, 10, 8, 6, 4, 2 Reps of
                Pull Ups
                Burpeess
                Shoulder to Overhead (95/65)

5-23-13

Strength: 5x3 Deadlifts

MetCon: 4 Rounds for Time
                1 Parking Lot Loop
                10 KB Swings
                10 Ring Dips

5-21-13

Strength: 1 RM Front Squat

MetCon: GRACE 30 clean and jerks for time

5-18-13

Strength: 5x3 cleans

MetCon: 10 Min AMRAP
                 4 HSPU
                 8 Box Jumps
                 12 T2B

5-16-13

Strength: 4 Deadlifts at 65% +10 lbs EMOM for 10 mins

MetCon: 6 parking lot loops 1 min rest between efforts

Great Article on Teens Competing and The Benefits of Crossfit

5-14-13

Crossfit Teens: The Healthiest in the World 

I think some of our athletes can compare their feelings to the kids in this article after the competition at Impavidus. Competing at a young age is import and underrated. It teaches the value of hard work, humility, teamwork values and most importantly that sometimes you will lose but you'll move on and continue and become stronger because of it. It is awesome to see some of these young elite crossfitters and see some of the stuff they can do. Its great to know that I don't have to travel far to see great things myself though. Watching our teens get stronger and faster week in and week makes training them fun. Hearing how they did at their sports outside of the gym and how they think Crossfit helped them succeed at them is why we do what we do and take it so seriously. Keep crushing it guys!!!

 5-14-13

Strength: Back Squat 3x5 +5lbs from last week

MetCon: 21-15-9
                Push Press (95/65)
                Pull Ups

 

               

5-11-13

Strength: Shoulder Press 5x3 at 65% of new max

MetCon: 5 Rnds For Time
                10 Deadlifts (115/85)
                15 Over the box Box Jumps
               

5-9-13

Strength: 5 Reps at 65% of Deadlift Max

MetCon: 8 Min AMRAP
                10 Front Squats (95/65)
                 1 Rope Climb  

5-7-13

Strength: Back Squat 3x5 +10 lbs from last week

Metcon: 4 rnds for time
               300m row
               10 Hand Release Push Ups
               15 Ab Mat Sit Ups

Crossfit Fairfax Teens Programming Blog

I set this blog up so that the teen coaches, teen athletes and parents would be able to view the workouts and have a forum where they can post results and ask questions relating to what we do. I will also try to post pictures and articles that I come across that relates to athletics/physical fitness and adolescents. I hope that you all enjoy it.

- Ziggy