Freelance CrossFit
Wednesday, September 1, 2010
WODs for the week of 9/6/2010
Buy-In
Snatch: 5-5-5-5-5 (goal is to increase weight each round and not to decrease weight)
Snatch pulls: 3-3-3 (go as heavy as possible keeping good form)
Abs: 100 ABMAT Situps
Metcon
Amanda
9-7-5
Muscle-Ups
Squat Snatches (135/95)
Cash-Out
5-5-5-5 skin the cats (try to do each set without coming off the rings)
Day 2
Buy-In
Deadlift: 3-3-3-3-3 (85%+ 1rm)
Press: 1-1-1-1-1
Back Ext: 10-10-10
Metcon
12 minute amrap of pushup deadlifts, but EMOM clean and jerk the weight
POST LOADS AND REPS COMPLETED
Cash-Out
Max reps 1 minute of squats
3 attempts
Day 3
Buy-In
Good Mornings 95/65: 10-10-10
Then
For Time
50 Toes to bar
800m run
Metcon
Every minute on the minute for 20 minutes
1 rope climb (touch metal bar at the top)
7 power cleans 155/105
Cash-Out
50 clapping pushups
Day 4
Buy-In
Back Squat: 5-5-5-5-5
Front Squat: 3-3-3-3-3
Abs: 50 ab wheel roll outs
Metcon
5 rounds for time
Back Squat 15 reps 135/95
Run 200 meters
Front Squat 10 reps 135/95
Run Backwards 200 meters
Day 5
Buy-In
20 ring handstand pushups
Metcon
ADAMBROWN
2 rounds for time of
24 deadlifts 295
24 box jumps 24in
24 wallball shots
24 bench press 195
24 box jumps 24in
24 wallball shots
24 cleans 145
Cash-Out
Go Home
Thursday, August 26, 2010
Week of 8/30/2010
1 overhead squat 135/95
9 SDHP 2/1.5 pood
3 overhead squat 135/95
6 clapping pushups
5 overhead squats 135/95
3 muscle ups
Day 5
Strength
Bench Press: 8-8-8-8 @ 80% 1rm
Strict Pullups: 3 x max reps
Ring Dips: 3 x max reps
Then Tabata for 8 rounds each alternating between exercises
20 seconds pushups
10 seconds rest
20 seconds pullups
10 seconds rest
20 seconds of ring dips
10 seconds rest
20 seconds of abmat
10 seconds of rest
repeat 7 more times
Your score is the lowest number of reps you got on each round.
Example: John Doe
Pushups - 15,12,11,10,9,9,9,8
Pullups - 10-10-10-10-9-9-9-8
Ring dips - 14-14-14-12-12-11-11-11
Abmat - 16-16-15-14-13-11-11-11
So the total score would be 8+8+11+11 = 38
Thursday, August 19, 2010
WODS for 8/23/2010
Optional Morning Endurance WOD 0002: Run a 5k
Afternoon WODs
1. 3 pos snatch: high hang, mid thigh, floor: work up to 70%x3x3
2. sn pulls: work up to 90%x3x3
3. sn pp: work up to a mid weight i.e. 65% of best sn x 3-4 reps x 3-5 sets
4. back extension: 3 x 10
5. abs: your choice.
Then
As many rounds as possible in 12 minutes
5 power snatches 95/65
200 meter sprint
Day 2
Deadlift 4, 4, 4, 4 @ 80% of 1 RM (1 min rest)
Strict Pull Ups 3 x max reps (3 min rest)
Then
As many rounds as possible in 14 minutes
5 deadlifts 275/185
1 round of cindy
Day 3
Optional Morning Endurance WOD 0003: Run - 4x200 (90 sec rest bwtn rds), 2x400 (2min rest btw rds),
Afternoon WOD
1 wall ball the first minute
2 wall balls the second minute
3 wall balls the third minute
.....go until you can't complete the number of wall balls required for that minute
Day 4
Optional Morning Endurance WOD 0004: Run - 1 mile (rest 2 minutes), 2x400 (rest 1min btwn rds)
Afternoon WODs
Squat 5x1
Press 5x5 (set new PR)
Ring Pull Ups 3x15 (chest to hands)
Then
1 to 10 muscle ups
5 thrusters 95/65 between rounds
Day 5
1. snatch: heavy single
2. cln and jerk: heavy single
3. fs: heavy single
4. abs: 100 sit ups
Then
800 meter run
10 power snatches 135/95
400 meter run
10 clean and jerks 155/115
200 meter run
10 front squats 185/135
Thursday, August 12, 2010
Garage Games Week Prep
3 rounds for time
400 meter run
20 wallballs
5 muscle ups
Tuesday
14 minute AMRAP
2 rope climbs
7 burpees
14 kb swings 1.5pood
Wednesday
12 minute AMRAP
10 box jumps 20inch
20 double unders
200 meter run
Thursday
hip mobility drills
pnf stretching
shoulder dislocators
foam rolling
ice baths
anything to help you recover
Friday
Anything to help you recover
hip mobility drills
pnfp stretching
shoulder dislocators
foam rolling
ice baths
Saturday
Garage Games
Open Men
WOD
- 800m
- Pull ups x 20 OR Jumping (from the ground) pull ups x 40
- eliminate 2 – 8 left
- burpee x 30
- situps x 50
- eliminate 2 – 6 left
- 95# cleans x 15 (anyhow)
- eliminate 2 – 4 left
- box jumps/steps 19 inch x 40
- eliminate 2 – 2 left
- 400m
- eliminate 1 – 1 left -winner
WOD
- 95# ground to over head x 20
- DL – 1x 135#, 185#, as many as you can 225# touch and goes
- eliminate 2 – 8 left
- HSPU (to 2 abmats) x 15 (kipping is allowed)
- 400#s of Wall Ball 10ft mark (chose your ball)
- Eliminate 2 – 6 left
- 100ft 15# plate overhead lunges
- eliminate 2 – 4 left
- 150 x Double Unders OR 600 Singles
- eliminate 2 – 2 left
- Rope Climb x 2
- eliminate 1 – 1 left
WOD
- 400m 40# sand bag carry
- 50 push-ups
- eliminate 2 – 8 left
- 100 squats
- 35# KB swings x 60
- eliminate 2 – 6 left
- 200m sprint
- Muscle Ups x 5 OR 15 x(ring pull ups & Ring dips)
- eliminate 2 – 4 left
- 185# DL x 30
- eliminate 2 – 2 left
- 1000m row
- eliminate 1 – 1 left
Thursday, August 5, 2010
WODs for the week of 8/9/2010
3 position snatch 70%
3x3 high hang
3x3 mid thigh
3x3 from the floor
snatch pull 90% 3x3
snatch grip push press from back 65% of 1rm snatch 4x5
Then
21 kb swings
21 sdhp 2pood
800 meter run
15 kb swings 2pood
15 sdhp 2pood
400 meter run
9 kb swings 2pood
9 sdhp 2pood
200 meter run
Day 2
back squat 70% 5x5
front squat 70% 3x5
20 strict pullups
50 toes to bars
Then
Lizzie
12,9,6,3
185lb power cleans
Ring Dips
For time
Day 3
20 minute amrap
12 clapping pushups
8 med ball cleans
4 hspu
Day 4
3 position clean 70%
High Hang 3x3
Mid Thigh 3x3
From the floor 3x3
clean pulls 90% 3x3
rack jerk from behind the neck 65% of best jerk 2x5
ab wheel 3 x 20
Day 5
Talia's Bday Wod
For Time: 26 of each
Sprint 26 yards w/ med ball
R ARM kb oh squats
Burpees
L ARM kb oh squats
Squats
Kb swings
Pullups
L ARM kb snatch
Lunges
R ARM kb snatch
Toes to bar
Sprint 26 yards with med ball
Thursday, July 29, 2010
WODs for the Week of 8/2/2010
Day 1
1. back sqt: 90%x2x5 sets
2. front sqt: 70%x3x 3 sets
3. chins: 20 total
4. sit ups: 50 total
Day 2
1. snatch on the minute: 73%x1x5, 78%x1x5, 82%x1x5, 85%x1, 87%x1, 89%x1, 91%x1, 93%x1
2. glute ham back extensions: 3 x 10
3. sit ups: 100 total
Then
"Nate"
20 min AMRAP of
2 muscle ups
4 handstand pushups
8 KB Swings - 2 pood
Day 3
1. front sqt: 93%x1x6
2. back sqt: 70%x2x5
3. 3 x 15 ab wheel roll out
then
5 rounds for time
10 power snatches - 115 pounds
20 wallballs
Day 4
1. cln and jerk on the minute: 72%x1x5, 77%x1x5, 82%x1x5, 85%x1, 87%x1, 89%x1, 91%x1, 93%x1
2. reverse back extensions: 3 x 10
3. sit ups or knee ups or a combo: 100 total
Then
"Erin"
5 rounds for time
15 split cleans - 40 pound dumbbells
21 pullups
Day 5
15 minute AMRAP (going for max load and rounds)1 max load squat clean and jerk
200 meter sprint
Thursday, July 22, 2010
WODs for the week of 7/26/2010
Front Squat 3 @ 70%, 3 @ 80%, 3 @ 85%, 2x3 @ 90%
Press 5x5 @ 85% of 1 RM
Ring Dips 3 x max
Then
Complete 10 rounds:
Sprint 100 meters
*Rest intervals - 1:3 (work:rest)
Day 2
Gymnastic Skill Work - 30 mins*work on handstands, free handstands, bar muscle ups, rope climbs, rings, ect.
Then
"DT"
5 rounds for time
155# deadlift - 12 reps
155# hang power cleans - 9 reps
155# push jerks - 6 reps
Day 3
"Nancy"
5 rounds for time
400 meter run
15 overhead squats 95#
Day 4
Bench - 5,5,3,3,1,1,1,1
Strict Pullups - 3 x max reps
Then
1 to 10 of 135# squat cleans
between rounds
2 ring hspu
20 Double Unders
(once you can't do ring hspu anymore note where you stopped and go to the wall. Try to go for no kip. Go until you can't kip anymore, make a note, and then kip.)
Day 5
Deadlift 4x1 - you must use more than 90% of your 1rm on each attempt
GHD Situps - 3 x 20
Then
3 clean and jerks EMOM for 10 minutes
Choose a heavy load. 5 burpees for every round not completed