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3/1/17

BUY IN : PUSH + PULL

Every 3 MINUTES for 15 MINUTES (5 ROUNDS) complete 5 REPS BENCH PRESS + 5-10 REPS STRICT CHIN UPS

 

BENCH PRESS weight - start at about 70% of 1 REP MAX and INCREASE each ROUND
STRICT CHIN UPS - Hardest Progression that you can complete 5-10 REPS 
 

WOD

200M Run

10 Thrusters 135/85 lbs

 

400m Run

8 Thrusters 155/95 lbs

 

200m Run

6 Thrusters 165/105 lbs

 

400m Run

4 Thrusters 175/115 lbs

 
200m Run

2 Thrusters 185/125 lbs


 

CASH OUT :  Glute Bridges - 2 sets of 20 reps (heels on a bench...drive your hips up)

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2/28/17

Buy InClean Complex- 1 x High Pull + 1 x Power Clean + 1 x Front Squat + 1 x Squat Clean =1 rep.  Complete 2 reps EOMOM for 10 minutes.  Increase load each successful round.


WOD- AMRAP in 12 Minutes-

6 x Front Squats from Floor (155/105lbs)*

2 x Ground to Overhead

1 x Lap of Zombie Drags*



*Pick a weight that you could perform 12-15 unbroken at least

**If super crowded in the room, split up where you start the WOD to reduce number of Zombies on the turf


Cash Out- Open Gym, work on a weakness and get some coaching.

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2/27/17

BUY IN : DEADLIFT- Every 90 seconds for 12 MINUTES (8 ROUNDS) complete 2 Touch n Go DEADLIFTS....start at about 70% of 1 REP MAX and INCREASE each round.  ONLY INCREASE IF YOU CAN HOLD FORM FOR ALL 12!!!

 

WOD- 6 Rounds-

 
12 Deadlifts 155/105 lbs *

12 Pull Ups

12 Push Ups

12 Atomic Sit Ups

 

--REST 1 MINUTE--

 
*A weight were you can do up to 20 reps unbroken


 

CASH OUT : STRICT TOES TO BAR - 2 sets of MAX REPS

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2/25/17

This workout is completed in TEAMS of TWO
One person working at a time
Switch whenever you want
 

WOD-

 Reps of 40-30-20

Goblet Squats (55/35lb)

Toes to Bar

 -----------------------------------------------
100 x Double Unders (total, not each)
-----------------------------------------------
 
Reps of 40-30-20

Overhead Lunge (45/35 lbs-bar)

Sit Ups

---------------------------------
160 x Double Unders
---------------------------------
 
Reps of 40-30-20

KB Swing (55/35lb)

Hand Release Push Ups
---------------------------------

200 x Double Unders
--------------------------------

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2/24/17; CrossFit Open 17.1

Workout 17.1 (20 minute time cap)

For time:

10 dumbbell snatches (alternating)
15 burpee box jump-overs

20 dumbbell snatches
15 burpee box jump-overs

30 dumbbell snatches
15 burpee box jump-overs

40 dumbbell snatches
15 burpee box jump-overs

50 dumbbell snatches
15 burpee box jump-overs

RXD- Men-50lbs /24"
 
        Women- 35lb /20"

Scaled- Men- 35lbs/20"

           Women- 20lbs /20"

**DO NOT DROP THE DUMBBELLS**

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ianmb74@hotmail.com

2/24/17; CrossFit Open 17.1

Workout 17.1 (20 minute time cap)

For time:

10 dumbbell snatches (alternating)
15 burpee box jump-overs

20 dumbbell snatches
15 burpee box jump-overs

30 dumbbell snatches
15 burpee box jump-overs

40 dumbbell snatches
15 burpee box jump-overs

50 dumbbell snatches
15 burpee box jump-overs

RXD- Men-50lbs /24"
 
        Women- 35lb /20"

Scaled- Men- 35lbs/20"

           Women- 20lbs /20"

**DO NOT DROP THE DUMBBELLS**

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2/23/17

BUY INBench/Floor Press-  5-5-3-3-2 rep max (get this done in 15 minutes)

 

WOD- 3 Rounds-

 
10 Handstand Push Ups

200 m RUN

15 Box Jumps 24/20"

200 m RUN

20 Lunge Steps (10 each leg)

200 m RUN

 



 

CASH OUT : 70 Hollow Rocks

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2/22/17

BUY IN : Muscle Ups- 3 reps EOMOM for 12 minutes- Alternate between Barn and Ring Muscle ups.  If you do not have the muscle up at this time, practice the Ring Muscle up progression.

 

WOD- 2 rounds-

5 x Bar AB Roll Outs 135/95 lbs

10 x Power Snatch 135/95 lbs

15 x Bar Facing Burpees

20 x Back Squats 135/95 lbs

25 x Wall Ball 20/14 lbs

 



 

CASH OUT :  FLIGHT SIMULATOR to 30 -  8 MINUTE TIME LIMIT

 

5-10-15-20-25-30-25-20-15-10-5 Double Unders *

 

*each round must be UNBROKEN or restart that round

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2/21/17

BUY IN : PAUSE OVERHEAD SQUATS-  EMOM for 6 minutes complete 3 x OVERHEAD SQUATS with a :03 sec pause at the bottom of each.  Increase weight each successful round.

 

WOD

50 x Double Unders*

27 x KB Swings (55/35lb)

17 x T2B

 

50 x Double Unders

21 x KB Swings

15 x Pull Ups

 

50 x Double Unders

15 x KB Swings

12 x T2B

 

50 x Double Unders

9 x KB Swings

9  x T2B

 

*NO SINGLE SKIPS!!- sub is 30 ATTEMPTS

 

CASH OUT :  1 MINUTE HANDSTAND HOLD - 2 Rounds (in the open if you can)

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2/20/17

BUY IN-  15 minutes to find a C&J max for the day.


WOD- For Time:

800m Run

5 x Hang Power Clean (70% of weight from BUY IN)

5 x Hang Squat Clean

5 x Squat Clean and Jerk

5 ROUNDS of 'CINDY'- (5 x pull up /10 x Push up / 15 x Squat)

5 x HPC

5 x HSC

5 x Squat C&J

800m Run




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