Wednesday 5/1/13

:SWOD:

5X3 Snatch First Pulls w/ 3 count pause at the knee – as heaviest possible, rest 60 sec.


:WOD:
3 rounds for total reps
:45 sec ME Shoulder Press 95/65#-
rest 45 sec.
45 sec ME Pullups
-rest 45 sec
.45 sec ME PushPress 95/65#
-rest 45 sec
.45 sec MEBoxJumps 24/20″

-rest 45 sec.

Every Monday and Thursday in May we will complete "Bullet Proof Shoulders" as a class. This sequence will help build stability and strength to your shoulders. Take a look at the video so you will be familiar with the routine. It will take less than 5 minutes from start to finish.

Tuesday 4/30/13

:SWOD:
15 minutes to establish a 3RM Power Clean + Push Jerk (touch and go).

:WOD:
10 STRICT Pullups
10 Wall Balls 20/16
8 STRICT Pullups
15 Wall Balls 20/16
6 STRICT Pullups
20 Wall Balls 20/16
4 STRICT Pullups
25 Wall Balls 20/16
2 STRICT Pullups
30 Wall Balls 20/16
*if you cannot do strict pull-ups then double the reps for each round, 10 strict=20 kipping Ect.*

Monday 4/29/13

:SWOD:
EMOM for 7 minutes:
2 Back Squats @ 80%
:WOD:
2 minutes ME DoubleUnders
then (without rest)
3 rounds for time of:
50 nasties
50 DoubleUnders

Jolie getting "straightened out" by Dr Chad at Palmetto State Chiropractic.

:Skill:
10 mins to establish
Max height box jump

:WOD:
"Barrett"
10 rounds
10 burpees
10 abmat sit ups
5 squat cleans into a thruster (65/95)
200 meter run

We do this in remembrance of you.

Thursday 4/25/13

:WOD:
*This is one continuous 24 minute effort broken into 2, 12 minute cycles which begin with a 800M run for time.

12 minutes to:
Run 800m – for time.
With the remainder of the 12 minutes: Establish a 3RM Power Clean.

12 minutes to:
Run 800m – for time.
With the remainder of the 12 minutes: Max rope climbs.

You will have 4 scores for the wod
The 2 800m run times, the 3rm power cleans(touch and go), and the number of rope climbs.

Wednesday 4/24/13

"Buy in"
3 rounds
5 hspu
5 db push press 25/45
5 pull ups

:WOD:
-4 rounds-
30 KBS 53/35
10 Squat Clean to Thrusters 95/65#
15 Burpees
Rest 1 minute

Tuesday 4/23/13

Awesome display at The Outlaw Way Training Camp!

:SWOD:

Every 30 seconds for 4:30 (10 total reps):

1 Hi­Hang Snatch (squat) + 1 Snatch From just below knees (squat) @ 80%

:WOD:

1 minute ME KB Swing (53/35)

then (no break)­

6 minute AMRAP of:

6 Box Jumps 20′′

12 OH Walking Lunges 45/25# (plate)

18 Pushups (hand release)

then (no break)­

1 minute ME kb swing

*score is all completed reps including the kb swings*

Monday 4/22/13

“Fran”
21-15-9
Thrusters 95/65#
Pullups
*strict 10 minute time cap*

Rest exactly 7 minutes

then

"Grace"
30 clean and jerks for time.
(135/95)
*strict 10 minute time cap*

Friday 4/19/12

:SWOD:
Back Squat:
1X5 @ 80%,
2X3 @ 85%,
3X1 @ 90%,
1X1 @ 95% – rest 1 minutes.

:WOD:
"Helen"
3 rounds
400 meter run
21 kb swings (53/35)
12 pull ups

Thursday 4/18/13

:Skill:
Muscle up practice (10 reps) or progression

:WOD:
"Annie"
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

Wednesday 4/17/13

:SWOD:
Every 40 seconds for 6:00 minutes (10 total reps):
1 Power Clean +
1 Hang squat Clean +
1 Push Jerk
@ 80% of clean & jerk


:WOD:
3 rounds for time of:
10 KB Snatch + OH Lunge (R arm, L leg) 53/35
10 KB Snatch + OH Lunge (L arm, R leg) 53/35
20 Lateral Burpee Over the Box Jumps 16/20
30 Jumping Squats 45#
*(20 minute cap)*

Tuesday 4/16/13

:SWOD:
15 minutes to practice/test the 3 Position Snatch
(High Hang, Hang, Floor)

:WOD:
For time
30 Toes to Bar
20 Thrusters 115/75#
Run 800m
20 Thrusters 115/75#
30 T2B

Monday 4/15/13

15 minutes
Hand stand walk practice

:WOD:
1a) 3X7 Shoulder press – heaviest possible, rest 30 sec.
1b) 3X7 Good Mornings – heavy, rest 30 sec.
1c) 3X20 BB Step ups 20/16″ (front rack)– heavy, rest 30 sec.
1d) 3X7 Weighted Pull-Ups – heaviest possible, rest 30 sec.
-move through the sequence like this
1 set of 7 shoulder press
rest 30 seconds
1 set of 7 good mornings
rest 30 seconds
1 set of barbell step ups
rest 30 seconds
1 set of weighted pullups
rest 30 seconds
repeat the sequence 3 times


Notes:
Step Ups are 20 total alternating steps. Use a challenging weight, but do not use so much that you allow the trail leg to touch the box before the stepping leg is fully extended.

Pre pay to order your new CFP gear!!!
Shirts are $20, printed on American apparel, normal sizes. Order yours by this Friday! Cash or checks only please.

Congrats to Chad for placing 2nd in his first of many strongman competitions ! It was fun to watch.

Unknown and unknowable.
Come and find out.

Thursday 4/11/13

:SWOD:
15 minutes to establish a 1RM Clean and Jerk.

:WOD:
3 rounds for total reps of:
1 minute ME HSPU
1 minute ME Front Squats 135/95#(no rack)
1 minute Kb swings
*Rest one minute between rounds.

Wednesday 4/10/13

:SWOD:
Every 45 seconds for 6 minutes (8 total reps):
1 Power Clean + 1 Hang Clean (full squat) + 1 Push Press @ 75%

:WOD:
Run 1 mile
40 C2B Pullups

April's bootcamp crew.

Tuesday 4/9/13

:SWOD:
Back Squat:
1X5 @ 75%,
1X3 @ 80%,
1X3 @ 85%,
3X1 @ 90% – rest 2:00
Notes: Percentage should be based off of your most recent 1RM Squat.

:WOD:
5 rounds
6 Box Jumps 30/24
12 T2B
Sprint 100m
3 Hang Power Cleans(80%)
Rest 1 min. Btwn rounds

Monday 4/8/13

:SWOD:
15 minutes to establish a 1RM Split Jerk.

:WOD:
5 rounds for total working time:
25 Jumping Squats @ 45#
20 KB/dumbell Push Press
@ 53/35 (10 each arm)
15 Pullups

Friday 4/5/13

CrossFit Games Open 13.5

Complete as many rounds and reps as possible in 4 minutes of:
100/65 pound Thruster, 15 reps
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

Thursday 4/4/13

:Skill:
Muscle ups/progression

:WOD:
For time:
Row 1000 meters
50 sit ups
Run 1 mile
50 hand release push ups

Wednesday 4/3/13

:SWOD:
EMOM for 10 minute
1 Power Clean + 1 Split Jerk @ 90% (of 1RM Power Clean).
:WOD:
In 12 minutes complete:
100 DoubleUnders
AMRAP of...
7 Deadlifts 275/185#
25 Burpees
Notes: The TOTAL TIME of the entire piece is 12 minutes. If you do not complete the 100 DoubleUnders in the 12 minutes your score is ZERO.

Tuesday 4/2/13

:SWOD:
Back Squat:
1X8 @ 65%,
1X5 @ 70%,
2X5 @ 75%,
1X3 @ 80%
– rest 1:00 btwn sets Notes: Percentage should be based off of your most recent 1RM Squat.

:WOD:
5 rounds for total time of:
20 KB Swings 53/35
10 Push Press 115/75#
Rest EXACTLY 1 min btwn rounds

15 minutes to establish a 1RM 3 Position Clean (ground, at knee, hihang) & Jerk.
:WOD:
Run 400m
21 C2B Pullups
12 1 arm KB Thrusters 53/35(6 each arm)
Run 400m
15 C2B Pullups
8 KB Thrusters (4 each arm)
Run 400m
9 C2B Pullups
6 KB Thrusters(3 each arm)