December 20, 2014

12-20-14

Warm Up: 34 burpees for my birthday
                  Then
                  2x
                  Inch worms
                  10 ring rows
                  10 air squats

Strength: V: Hang Squat Cleans 4 x 3 (unbroken sets heavy but maintain form)
                JV: Shoulder Press 5 x 5

MetCon: V/JV: 10 Min AMRAP
                          10 Deadlifts
                          10 Lateral Burpees

December 16, 2014

12-16-14

Warm Up: 2x
                  1 min Row
                  10 Ring Rows
                  Burpee Broad Jumps

Skill: V/JV: T2B/Knee 2 Elbows

MetCon: 14.4
               14 Min AMRAP
               60 Cal Row/30 Cal Row
               50 T2B/30 T2B/30 Curl Ups
               40 Wall Balls/25 Wall Balls
               30 Power Cleans/20 Power Cleans
               20 Muscle Ups/20 C2B/20 Pull ups/20 Ring Rows

December 13, 2014

12-13-14

Warm Up: 2 x 200m Run
                        10 push Ups
                        10 air squats

Strength: V: 5 Barbell Complexes
                    1 Deadlift
                    3 Clean Pulls
                    1 Hang Squat Clean
                    2 Push Jerks

              JV: Deadlift 4 x 5

MetCon: 3 Rounds of
               1 Min Pull Ups (ring rows)
               1 Min Burpees
               1 Min Double Unders (single unders)
              Score is total reps

December 11, 2014

12-11-14

Warm Up: 2x 10 Burpees
                       1 min base jumps
                       Inch Worms

Strength 1: V/JV: 5 x 5 Shoulder Press

MetCon: V/JV
               10 Min AMRAP
               200m (100 jv)
              10 Wall Balls
               10 Push Ups

December 6, 2014

12-6-14

Warm Up: 3x burpee broad jumps

                     10 air squats

                      10 ring rows

Strength: V: hang power clean 5x3 70% of max from Tuesday

                JV: overhead squat intro and review

MetCon: V/JV: 21-15-9 reps for time

                       Front squats

                       Push ups

                       Sit-ups 

December 4, 2014

12-14-14

Warm Up: 3x 10 Burpees
                       10 Jumping Ring Dips
                       20 Base Jumps

Strength: V: Push Jerk 5 x 3 75% from 1 RM C and J
                 JV: Push Jerk Technique and Intro  

MetCon: V: 10-8-6-4-2 Reps for Time
                    Deadlifts
                   Lateral burpees

              JV: 9 - 6 -3 Reps for time
                     Deadlifts with barbell or kb
                     Burpees

December 2, 2014

12-2-14

Warm Up: 2x 1 min row
                       10 wall squats
                       10 push ups

Strength:
              V: 15 Mins to set Clean and Jerk 1RM
              JV: Clean intro and review

MetCon:
              V: 10 Min AMRAP
                   15 Wall Balls
                   25 Double Unders
             JV: 8 Min AMRAP
                   10 Wall Balls
                   20 Base Jumps

November 25, 2014

11-25-14

Warm up: 2x 200m run

                     10 ring rows

                      10 air squats

Skill/Strength: V/JV pull ups

Strength: V: back squat 1rm

               JV: 5 200m each run starts 1:45 after the one before

November 22, 2014

11-22-14

Warm Up: 3x 10 air squats

                      10 burpees

                       10 shoulder passes

MetCon: V: 10 min AMRAP

                   Teams of two

                   3 front squats

                   3 push ups

                   6

                   6

               JV: 8 min amrap

                     5 front squats

                     5 push ups

Extra: mobility 

November 20, 2014

11-20-14

Warm Up: 3x 10 push ups

                      200m run

                      10 good mornings 

Skill: handstands

Metcon: V: 1RM deadlift

             JV: 10 min AMRAP

                   10 air squats

                   10 push up

                   10 sit ups

                   

       

November 18, 2014

11-18-14

Warm Up: 2x 1 min Row
                       10 Wall Squats
                       10 Jumping Ring Dips

Strength: V: Back Squat 10 RM + 5-10#
               JV: Back Squat 3 x 5

MetCon: V: 10 Min AMRAP
                    6 Ring Dips
                    12 Cleans
                    30 Double Unders

               JV: 10 Min AMRAP
                      6 bench dips
                     12 Hang Cleans
                     20 Single Unders

November 15, 2014

11-15-14

Warm up: 3x 10 burpees

                      10 wall squats

                     10 shoulder passes

Strength: v: shoulder press 5x3

               jv: shoulder press 3x3

MetCon: V: 10 min AMRAP

                   60 wall balls

                   Cal row

               JV: 8 min amrap

                     40 wall balls

                     Row for meters

November 13, 2014

11-13-14

Warm Up: 3x 30 Single Unders
                       10 Ring Rows
                       10 inch Worms

Skill: Pull Up Progressions

MetCon: 15 - 12 - 9 Reps for Time
                Deadlifts
                Pull Ups

November 11, 2014

11-11-14

Warm Up: 3 x 1 Min Row
                        10 Wall Squats
                        10 Good Mornings

Strength: V: Back Squat 10 RM + 5-10# from last week
               JV: Front Squat 3 x 5

MetCon: V/JV:
               "Jack" (modified)
               12 Min AMRAP
               10 Push Press
               10 KB Swings
               10 Box Jumps

Enlarge image

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

November 8, 2014

11-8-14

Warm Up: dodge ball

MetCon: teams of two

               Fastest 400m run

               Longest plank hold

               Most single unders in 2 mins

               Longest wall sit

               Most burpees in 2 mins

               Heaviest combined deadlift 3         Attempts 

               Heaviest combined clean 3          attempts

               

November 6, 2014

11-6-14

Warm Up: 3x 200m Run
                       10 ring rows
                       10 Shoulder Passes

Skill: V/JV: Rope Climbs

MetCon: V/JV: 10 Min AMRAP
                    10 Overhead Squats
                    10 KB Swings
                    1 Rope Climb

November 4, 2014

11-4-14

Warm Up: 3x 10 Wall Squats
                       Agility Ladder
                      10 Jumping Ring Dips

Strength: V: 10 RM Back Squat plus 5 - 10 lbs from last week
                JV: Hang Clean Review and Technique

MetCon: Varsity: 3 Rnds for Time
                             200m Run
                             6 HSPU
                             10 Deadlifts

                JV: 3 Rnds
                      200m Run
                      8 Push Ups
                      10 Deadlifts

November 1, 2014

11-1-14

Warm Up; 3x 200m run

                      10 wall squats 

                       10 push up

Strength: V/JV 6 min emom 4 thrusters

MetCon: teams of two one person at a time

              Score is number of burpees

              12 min amrap

              10 burpees

               Sprint with sandbag or med ball

              

October 30, 2014

10-30-14

Warm Up: 3x agility ladder 

                10 ring rows

                 Inch worms

Skill: T2B

MetCon: Varsity

              For time

              50 double unders

              30 cal row

              20 t2b

              10 power cleans

              50 double unders

              JV

              40 double unders/single

              25 cal row

              15 t2b/k2e

              10 SDHP

              40 double unders/single

              

              

October 28, 2014

October 28, 2014

Warm Up:  3x 200m Run
                        10 Wall Squats
                        Atl lunges
                       Burpee Broad Jumps

Strength: Varsity: Back Squat 10 RM + 10# from last week
                JV: Front Squat 3 x 5

MetCon: Varsity: Helen (15 Min Cap)
                             3 Rnds
                             400m Run
                             21 KB Swings
                             12 Pull Ups
                 JV: Mini Helen
                        3 Rnds
                        200m Run
                        16 Kb Swings
                         8 Pull Ups

October 25, 2014

10-24-14

Warm Up: 3x 200m run

                     Inch worms

                     Leg kicks

Strength: 8 min emom 4 push press

MetCon: Team wod

              4 team members

              AMRAP

              3 rnds 1 min at each station

              Deadlifts

              Burpees

              Over head alt lunges

              KB sumo deadlift high pulls

              

  

               

October 23, 2014

10-23-14

Warm Up: 3x 1 min row
                       10 shoulder passes
                       10 push ups
                       10 jumping ring dips

Skill: HSPU
         Group 1: Has Kipping HSPU
                        work on technique, strict and deficit
         Group 2: Can get a handstand on the wall
                         work on lowering head to a higher target, understanding the kip, work towards RX
         Group 3: Cannot do a handstand on the wall
                        Work on building strength with elevated feet push ups and wall walks

MetCon: V/JV: Grace
                          30 Clean and Jerks for Time

October 21, 2014

10-21-14

Warm Up: 3 x 10 wall squats

                       Broad jumps

                       10 ring rows

Strength: varsity: back squat 10 rm

               JV: back squat 3x5

MetCon: Varsity: 10 min

                           800m run

                           With remaining time

                           5 pull ups

                           5 power snatches

              JV: 8 min

                    400m run

                    With remaining time

                    5 pull ups

                    5 kb swings 

October 18, 2014

10-18-14

Warm Up: 3x 10 wall squats

                      10 push ups

                      10 good mornings

Strength: Varsity: 6 min emom 3 power cleans and 5 front squats at 50-60% of max clean

JV: power cleans 3x3

MetCon: teams of 2

               21-15-9

               Push press

               KB Swings

               Plate over head lunges 

               On go each teammate does 21      Reps of the 3 movements. Teammates cannot move on to round of 15 reps till both partners complete round of 22

October 16, 2014

Warm up: 3x 10 ring dips

                      1 min row

                      1 min jump rope

Skill/Strength: strict w/ band, strict, kipping and butterfly pull up stations

MetCon: varsity: 4 rnds for time

                          5 power cleans (135/95)

                          10 pull ups

                          15 burpees

               JV: 4 rnds for time

                     5 deadlifts

                     7 ring rows

                     9 burpees

October 14, 2014

10-14-14

Warm Up: 3 x 10 burpees

                       10 shoulder passes

                        Butt kicks

                       Over and under the fence

Strength: varsity: split jerk technique work

                Junior Varsity: push jerk    technique

MetCon: Varsity: 10 min AMRAP

                           10 wall balls

                           10 push ups

                           250m row

              JV: 10 min AMRAP

                    5 wall balls

                    5 push ups

                    150m row

October 11, 2014

10-11-14

Warm Up: 3x agility ladders

                     10 burpees

                     10 jumping ring dips

Strength: varsity: hang snatch 5 min emom 3 reps

Junior varsity: snatch intro

MetCon: 12 min AMRAP 

               Teams of 2

                Teammate 1: 200m run

               Teammate 2: 5 push ups, 10 air squats

Score is total rounds completed of the 5 and 10

October 9, 2014

10-9-14

Warm Up: 3x 200m run

                      10 tuck jumps 

                       10 push ups

Skill: V/JV double and single unders

Metcon: Varsity

             10 min AMRAP

              25 double unders

              10 ground to overhead (75/65)

   

             JV

             8 min amrap

             20 double or single unders

             6 kb deadlifts

             6 DB push press

October 7, 2024

Warm Up: 3x broad jumps 

                      Butt kicks

                      High knees

                      Inch worms

Strength: varsity 4x3 overheadsquat 

                Junior varsity 3x5 overhead squat

MetCon: V/JV 10 shuttle sprints

October 4, 2014

10-4-14

Warm up: 3x 400m Indian sprint

                     10 jumping jacks

                     10 ring rows

Strength: V/JV strict and weighted pull ups band are permitted 5x5

MetCon: teams of 3

              Teammates cannot advance to        next station till member in front is done

For Time

15 cal row

25 box jumps or step ups

35 air squats

45 push press

Then work backwards

October 2, 2014

10-2-14

Warm Up: 3x Agility Ladder
                       Shoulder Passes
                       200m Run
                       10 Wall Squats

Skill: Varsity/Junior Varsity 10 mins to Practice Handstands and Handstand Walks

MetCon: Varsity/Junior Varsity: 21 - 15 - 9 Reps for Times
                              Thrusters
                              Burpees

           

September 30, 2014

9-30-14

Warm Up: 3x Inch Worm Length of Gym
                       10 Tuck Jumps
                       Bear Crawl Length of Gym
                       10 Ring Rows

Strength: Varsity Push Press 6 min EMOM 3 Reps
                Junior Varsity Push Press 3 x 3

MetCon: Varsity: 10 min AMRAP
                               8 T2B
                               6 Wall Balls
                               4 Deadlifts
                               Then 2 Mins Max Reps Muscle ups, C2B or Pull Ups

                Junior Varsity: 10 min AMRAP
                                           8 Ab Mat Sit Ups
                                           6 Wall Balls
                                           4 KB Deadlifts
                                           Then 2 Mins Max Reps Ring Rows

September 27, 2014

9-27-14

Warm Up: 3x Over/Under the Fence

                       10 Leg Swings Each Leg

                       10 Shoulder Passes

                       10 Wall Squats

Strength: Varsity: 1 RM Snatch

                Junior Varsity: Snatch Intro and Technique Lifting out of the Hang Position

MetCon: Team WOD (1 Varsity and 1 Junior Varsity make a team)

               12 Min AMRAP

               Teammate 1: 5 Push Ups

                                     10 Air Squats

                Teammate 2: 200m Run with Med ball or Sand Bag

                Score is number of rounds of push ups and air squats

September 25, 2014

9-25-14

Warm Up: 3x High Knees
                       Butt Kicks
                       Karaokes
                       Burpee Broad Jumps


 Strength: Varsity: Front Squat 6 x 3 70%
                 Junior Varsity: Front Squats (set up 3 weights and three groups cycle through 4 times 3                        reps per athlete)

MetCon: Varsity: 4 Rnds for Time
                             200m Run
                             10 Box Jumps
                Junior Varsity: 4 Rnds for Time
                                         200m Run
                                         5 Box Jumps

September 23, 2014

9-23-14

Warm Up: 3 x 200m Run
                        Inch Worms Length of Gym
                        Ring Rows

Strength: Varsity: Strict Pull Ups 4 x 10 (use bands if necessary)
                Junior Varsity: Pull Ups Kipping Progressions then 4 x 10 pull ups or ring rows

MetCon: Varsity and Junior Varsity
               10 Min AMRAP
               8 Wall Balls
               10 Burpees
               12 Alt Lunges with WB overhead
                     

September 20, 2014

9-20-14

Warm Up: 3x Inch Worms Length of Gym
                       Agility Ladder
                       10 Jumping Ring Dips
                       10 Shoulder Passes

Strength: Varsity: Back Squat 6 x 3 80% - 85%
                Junior Varsity: Back Squat Intro and Components
                                         3 x 5 Light to Moderate Weight

MetCon:
               Varsity: 10 Min AMRAP
                             20 Double Unders
                             10 Wall Balls (20/14)
                             8 Pull Ups

               Junior Varsity: 10 Min AMRAP
                                        20 Double Under Attempts/Singles
                                        10 Wall Balls
                                        8 Ring Rows

September 18, 2014

9-18-14

Warm Up: 3x Inch Worms Length of Gym
                       Agility Ladder
                       10 Jumping Ring Dips
                       10 Shoulder Passes

Skill: Varsity: Handstand Push Up Practice (kipping, strict, deficit, parallettes)
          Junior Varsity: Handstand Push Ups Intro and Components

MetCon:
               Varsity: For Time
                             200m Run
                             30 KB Swings (54/36)
                             400m Run
                             20 KB Swings
                             800m Run
                             10 KB Swings

               Junior Varsity: For Time
                                        100m Run
                                        30 KB Swings (eye level)
                                        200m Run
                                        20 KB Swings
                                        300m Run
                                        10 KB Swings

September 16, 2014

9-16-14

Warm Up: 3x Bear Crawls Lengh of Gym
                       10 air Squats
                       Burpee Broad Jumps Length of Gym
                       10 Ring Rows

Strength: Varsity: Dead lift 5 x 5 65% - 75%
                Junior Varsity: Dead lift Form and Safety Review
                                         3 x 5 - 8 Reps light to moderate weight

MetCon:
               Varsity: For Time
                             40 Front Squats (75/45)
                             30 Push Press (75/45)
                             20 Overhead Squats (75/45)

               Junior Varsity: For Time
                                        40 DB Goblet Squats
                                        30 Push Ups
                                        20 Overhead Squats w/ light bar or PVC

5-13-14

Warm Up: 3x 50 Base Jumps
                      10 Ring Rows
                      10 Good Mornings

Strength: Strict Pull Up Work

MetCon: 10 Min AMRAP
               10 Deadlifts
               15 Box Jump Overs

5-6-14

Warm Up: 3x 200m Run
                      10 Shoulder Passes
                      10 Jumping Ring Dips

MetCon: 3 Rounds Record Total Reps
               1 Min Shoulder To Overhead
               1 Min Ring Rows
               1 Min Wall Balls
               1 Min Cal Row
               1 Min Rest

4-17-14

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

Strength: 6 Min emom 3 push jerks

MetCon: 10 Min AMRAP
               10 Deadlifts
               10 Push Up
               10 Sit Ups

4-15-14

Warm Up: 3x 200m Row, 10 Wall Squats, 10 Jumping Ring Dips

Strength: 3RM Back Squat

MetCon: 8 Min AMRAP
              Burpees
              5 Pull Ups at the top of each minute
             

4-8-14

Warm Up: 3x 200m run, 10 Shoulder Pass Through, 10 Air Squats

Strength: 6 Min EMOM 2 Snatches

MetCon: 8 Rnds
               10 push ups
               70m Sprint
               1 min rest

4-5-14

Warm Up: 3x 200m run, 10 ring rows, 10 air squats

Skill: Rope Climbs

MetCon: 12 Min AMRAP
               15 Double Unders (25 singles)
               12 Alt Lunges w/ plate over head (25/15)
               9 Burpees jumping onto plate
               1 Rope Climb

4-3-14

Warm Up: 3x 10 Burpees, 10 Wall Squats, 10 Inch Worms

Strength: 1 RM Front Squat

MetCon: Run 1 Mile for time

3-25-14

Warm Up: 3x 200m Row, 10 jumping ring dips, 10 wall squats

Strength: 6 Min EMOM 4 Front Squats 60-70%

MetCon: For Time
              50 Double Unders (1.5/1 sub singles)
              40 Air Squats
              30 Push Up
              40 Double Unders
              30 Air Squats
              20 Push Ups
              30 Double Unders
              20 Air Squats
              10 Push Ups

3-18-14

Warm Up: 3x Burpee Broad Jumps, 10 Good Mornings, 1 Min Base Jumps

Strength: 4x5 Dimel Deadlifts

MetCon: 12 Min AMRAP
               20 Burpee Box Jumps
               18 Alt Lunges w/ Plate Overhead
               16 Pull Ups
               14 Wall Balls
               12 T2B or K2E
               10 HSPU

3-13-14

Warm Up: 3x 250m row, 10 push ups, 10 ring rows

Skill: pull ups

MetCon: 5 rounds for time

               10 deadlifts

                15 bar facing burpees

3-11-14

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

Strength: 1 RM Power Clean

MetCon: 10 Min AMRAP
               200m Run
               10 Push Press (75/55)

3-7-14

Warm up: 3x 10 push ups, 1 min jump rope, 10 ring rows

Skill: kipping hspu

Wod: 15-12-9-6-3

          Hand release push ups

          Cal Row

3-4-14

Warm Up: 3x 10 Burpees, 10 Wall Squats, 10 Good Mornings

Strength: 6 min EMOM 3 Deadlift 75-80%

MetCon: 5 Min AMRAP
               Squat Clean and Jerks

2-27-14

Warm Up: 3x 1 Min Row, 10 Ring Rows, Agility Ladder

Skill: Double Unders

MetCon: For Time
              30 Burpees
              40 Kettle Bell Swings
              50 Sit Ups

2-25-14

Warm Up: 3x 10 burpees, 10 air squats, 10 leg swings

Strength: 5 Min EMOM 3 Back Squats 80%

MetCon: 4 Min AMRAP
              5 HR Push Ups
              20 Double Unders

              Rest 2 Mins

              4 Min AMRAP
              5 Pull Ups
              20 Double Unders

2-18-14

Warm Up: 3x 1 min jump rope, 10 push ups, 10 air squats

Strength: 5x1 Split Jerk

Wod: 6 x 200m Runs each run starts every 1:45

2-11-14

Warm Up: 3x 1 min Row, 10 Push Ups, 10 tuck jumps

WOD: Fight Gone Bad
           3 Rounds with 1 Minute at Each Station
           Wall Balls 20/14
           Sumo Deadlift High Pull 75/45
           Box Jumps 20"
           Push Press 75/45
           Cal Row
           

2-8-14

Warm Up: 3x 50 base jumps 10 push ups 1 min plank hold

Strength: Bench Press 3x5

MetCon: 18-12-6

               Ring Dips

               Deadlifts 155/115

               Lateral Burpees

2-4-14

Warm Up: 3x 1 min rowing, 10 Tempo Burpees w/ air squat, 10 shoulder passes

Strength: 1 RM Hang Squat Snatch

Wod: For Time
         30 Push Ups
         30 Alt Lunges w/ (95/65) in front rack
         20 Push Ups
         20 Alt Lunges
         10 Push Ups
         10 Alt Lunges
         

2-1-14

Warm Up: 3x 50 base jumps, 10 burpees, 10 good mornings

Strength: 3x10 DB shoulder press heavy as possible

Metcon: for time

              200m run

              30 kb swings

              400m run

              20 kb swings

              600m run

              10 kb swings

1-30-14

Warm Up: 3x 10 wall squats, 10 ring rows, 10 jumping ring dips

Skill: kipping and pull ups

MetCon: 10 min AMRAP

               5 pull ups 

               10 wall balls

               15 curl ups

1-28-14

1-28-14

Warm Up: 3x 1 min double unders, 10 wall squats, Banded arm stretches

Strength: 5x2 Front Squat

MetCon: 7 Min AMRAP
               1 HSPU
               3 Deadlifts (115/75)
               2 HSPU
               6 Deadlifts
               and so on

1-25-14

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

Skill: kipping and T2B practice and progressions

MetCon: 10 Min AMRAP
               30 Double Unders 
               15 Wall Balls
               10 T2B 

1-23-14

Warm Up: 3x Burpee Broad Jumps, Dead Bug Holds, 10 Wall Squats

Strength: 1 RM Clean and Jerk

MetCon: 10 Min AMRAP
               30 Double Unders
               15 Wall Balls
               10 T2B
              

1-21-14

Due to the snow storm teens class is canceled

1-18-14

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

Strength: 5x2 Split or Push Jerk

MetCon: 10 Min AMRAP
               6 Push Ups
               9 KB Swings
               12 Box Jumps

1-16-14

Warm Up: 3x 15 Air Squats, 10 leg swings each way, 40 base jumps

Skill: Pistols

MetCon: 10 Min AMRAP
               10 Push Press
               20 Alt Pistols
               100m Row

1-14-14

Warm Up: 3x 10 wall Squats, 10 Push Ups, 10 burpees

Strength: Crossfit Total
              1 RM Squat (3 attempts)
              1 RM Press (3 attempts)
              1 RM Deadlift (3 attempts)
             

1-9-14

Warm Up: 3x 10 see saw walks, 30 sec dead bug hold, burpee sprints

Skill: pull ups

Metcon: 10 min AMRAP 

              5 pull ups

              10 Deadlifts 115/75

              15 lateral jumps over bar 

1-7-14

Warm Up: 3x Partner Side Steps, 10 air squats, 10 push ups

Strength: 5x3 Back Squat

MetCon: 10 Min AMRAP
              Row Max Distance
             

1-4-14

Warm Up: 3x Bear Crawls Down and Back the Length of the Gym, 10 Wall Squats, 50 Base Jumps

Strength: 8 min EMOM 1 Power Clean, 1 Squat Clean, 1 Jerk

MetCon: 8 mins
              60 Wall Balls
              Max Power Snatches with remaining time (75/45)
              Score is number of snatches

1-2-14

Warm Up:  3x 10 Burpees, 15 Hollow Rocks, 1 min base jumps

Skill: Double Unders


MetCon: Annie
               50-40-30-20-10 Reps for time
               Double Unders
               Sit Ups