September 18, 2014

Run 600m

10 Bear complet 115/75

Run 250m

2 Rounds

10 Ring dips (adv rings at muscle up height)

10 Burpees

Run 100m

Then

10 Bear Complex 115/75

Run 250m

2 Rounds

10 HSPU

10 Burpees

Run 100m

Then

10 Bear complex 115/75

Run 600m

Block Strength 

At 85% effort:
Row 1000 Meters (2 sets)

Try to perform this at a moderate intensity, but avoid holding on to the sides of the pool if possible.

Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

 

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September 17, 2014

3min/6min/Complete

20 Wall ball shots

20 Toes 2 bar

20 Box jump overs 30/24

20 KB swings 70/44

20 Sit-ups

20 SDLHP 70/44

200m farmers carry

R1 3min/rest 2min/R2 6min/rest 3min/R3 complete wod for time

 

Block Strength

Every 90 seconds, for 15 minutes (10 sets):

Power Clean & Jerk x 3 reps @ 70-80%

Choose load based on feel.

Every 2 minutes, for 10 minutes (5 sets):
4-Stop Halting Clean Deadlift @ 95-105% of 1-RM Clean
(Pause for 3 seconds at each of the following positions: 2″ off the floor, mid-patella, mid-thigh, “pockets”/high hang – USE STRAPS)

Endurance: Row 2k

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September 16, 2014

12 Rounds

3 Deadlift 195/125

2 Hang clean 195/125

1 Front squat 195/125

Skill: Strict press 2/2/2/1/1/1/1

Block Strength Five sets of:

Narrow-Grip Overhead Squat x 3 reps @ 3311 (Let’s see how these feel after a few weeks away from them…and if these have been helpful, don’t be afraid to add them into your warm-up 2-3 days/week.)

Rest 90 seconds

Weighted Chest-to-Bar Pull-Ups x 3-4 reps @ 21X0 (all sets must exceed loads used on August 19, 2014) Rest 90 seconds

Four sets of: Bulgarian Split Squats x 7-9 reps each leg @ 3011 Rest 45 seconds between legs, and 90 seconds after the second leg.

Endurence: 4 rounds 400m sled drag (body weight) rest 2min between rounds

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September 15, 2014

5/4/3/2/1
Thruster 135/95
Shuttle run (1 run after every set)
-Rest 1min-
5/4/3/2/1
Power clean 135/95
C2B Pull-up (adv bar muscle-ups)

-Rest 1min-
5/4/3/2/1
Push jerk 135/95
Shuttle run (1 run after every set)

Skill: Front squat (pause in the bottom) 2/2/2/2/2/2

Block Strength 

Six sets of:
Drop Snatch x 1 rep
Rest as needed
Work on speed and footwork. Stabilize the barbell in the receiving position and hold for 2-3 seconds checking your balance and positioning before ascending.

Six sets of:
Strict Shoulder Press x 3 reps
Rest as needed
Build over the course of the six sets to something heavy for a triple.

For max reps:
90 seconds of Muscle-Ups
Rest 60 seconds
60 seconds of Muscle-Ups
Rest 60 seconds
30 seconds of Muscle-Ups

Endurance: Run 1mile rest 3min (3 rounds)

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September 12, 2014

3 Rounds 60sec on/30sec rest

DB burpee box step overs (20)

Hang clean 125/85

Toes 2 bar

KB SDLHP 70/53

Push press 125/85

-Rest 2min between rounds-

Block Strength

Front Squat
*Set 1 – 3 reps @ 70%
*Set 2 – 2 reps @ 80%
*Set 3 – 2 reps @ 85-90%
*Set 4 – 1 rep @ 90-95%
*Set 5 – 1 rep @ 95+%
Rest 2-3 minutes between sets.

Every 90 seconds, for 15 minutes (10 sets):
Split Jerk x 1 rep

Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 95+, 95+

Endurance: Run 2 miles

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September 11, 2014

“Hammer”

5 rounds

135 pound Power clean, 5 reps

135 pound Front squat, 10 reps

135 pound Jerk, 5 reps

20 Pull-ups

*Rest 90 seconds between each round*

U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, Washington, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005.

He is survived by his wife Mila; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux.

Block Strength 

Five sets for times of:
Row 500 meters
Rest 2 minutes

Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
– AND/OR –
* Body work from a licensed body worker (ART, Graston, acupuncture, etc…)

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September 10, 2014

15 Hand stand push-ups

30 Push-ups (hr)

60 Sit-ups

120 Air squats

100ft Overhead walking lunge (45)

200m run w/plate (45)

Skill: Core Wod 50 hollow rocks/100 mtn climbers/50 supermans

Block Strength

Every 2 minutes, for 12 minutes (6 sets):
Front Squat
*Set 1 – 2 reps @ 65%
*Set 2 – 2 reps @ 70%
*Set 3 – 2 reps @ 75%
*Set 4 – 1 rep @ 80%
*Set 5 – 1 rep @ 85%
*Set 6 – 1 rep @ 90%

Every 2 minutes, for 24 minutes (12 sets):
Clean x 1 rep

Loading per set (by %): 60, 65, 70, 75, 80, 85, 85-90, 90, 90-95, 95-98, 101, 101+

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September 9, 2014

4 Rounds

Abby fun fact: Loves CrossFit and basketball

11 Deadlifts 275/185

22 Wall ball shots 20/14

Run 400m

Skill: Power snatch+3 ohs (4 sets)

Block Strength 

Every minute, on the minute, for 12 mintues:
Minute 1 – Strict Muscle-Up x 1-4 reps
(regress this with feet on the floor, still working strong controlled pull and transition with as little assistance as possible)
Minute 2 – Handstand Walk x 15-20 Meters
Minute 3 – Unbroken Double-Unders x 50 reps
Same as last week…see if you can improve upon last week’s results.

Every 2 minutes and 30 seconds, for 20 minutes (8 sets):
Bench Press
*Set 1 – 5 reps @ 65% of 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 5 reps @ 75%
*Set 5 – 3 reps @ 85%
*Set 6 – 1 rep @ 95%
*Set 7 – 1 rep @ 101-104%
*Set 8 – 1 rep @ Your Choice

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September 8, 2014

The Abby Abby!!!!

18min AMRAP

18 K2E

18 Hang clean and Jerks 95/65

9 Lateral bar hop burpees

9 Box jump overs 30/24

18 KB Swings 53/35

18 Double-unders

Skill: 10min emom 3 hang clean (build through sets)+20 russian twists

Block Strength 

Every two minutes, for 10 minutes (5 sets):
Muscle Snatch x 1 rep
Build over the course of the 5 sets to a heavy single.

Every 90 seconds, for 18 minutes (12 sets):
Snatch x 1 rep
Loads per set (by %) – 55, 65, 70, 75, 80, 85, 85, 90, 90, 90-95, 95+, 95+

Every 2 minutes and 30 seconds, for 20 minutes (8 sets):
Back Squat
*Set 1 – 5 reps @ 65% of 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 5 reps @ 75%
*Set 5 – 3 reps @ 85%
*Set 6 – 1 rep @ 95%
*Set 7 – 1 rep @ 101-104%
*Set 8 – MAX UNBROKEN REPS @ 90%

Endurance: 2 rounds Run 400 Meters @ your 1600 meter PR pace (rest 1min between)

Rest 4-5 minutes

Run 1600 Meters

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