Thursday, October 31, 2013

November 1, 2013

A. 10 Minutes working on loading and technique of Power Clean.

B. For Time:
  • 400 Meter Run
  • 10 Power Cleans 135/95
  • 20 T2B
  • 30 Wall Balls 20/14
  • 40 Sit-Ups
  • 50 Double Unders (25 Burpees if unable to do doubles)
  • 40 Sit-Ups
  • 30 Wall Balls 20/14
  • 20 T2B
  • 10 Power Cleans 135/95
  • 400 Meter Run

Wednesday, October 30, 2013

October 31, 2013 HALLOWEEN

Strength:

A. 15 Minutes: Build to a Heavy Triple of Back Squat.

Conditioning Section:

B. 4 Rounds
  • 10 Back Squats @ 70-75% of A.
  • 31 KB Swings 53/35
  • 13 Burpees

Monday, October 28, 2013

October 29th, 2013

Strength Section:

A. 15 Minutes to build to a Heavy Complex.
  • Squat Clean + 2 Front Squats

Conditioning Section:

B. 12 Minute Climb the Ladder
2-4-6-8.....
  • Thrusters 95/65
  • Box Jumps

Sunday, October 27, 2013

October 28th, 2013

8 Minute AMRAP
  • 5 Dead-lift @ 65-70%
  • 10 BOBs (Barbell Over Burpee)
*Rest 2 Minutes

8 Minute AMRAP
  • 10 T2B
  • 15 Wall Balls 20/14
*Rest 2 Minutes

8 Minute AMRAP
  • 15 Double Unders
  • 20 OH Walking Lunges 35/53#
Score is 3 separate values (1st AMRAP/2nd AMRAP/3rd AMRAP)

Thursday, October 24, 2013

October 25, 2013

Movements
  • 25 KB Swings 53/35
  • 25 Wall Balls 20/14
  • 25 T2B
  • 25 Push-Ups
  • 200 Meter Run
1. 2 Minute AMRAP
-Rest 2 Minutes
2. 4 Minute AMRAP
-Rest 4 Minutes
3. 6 Minute AMRAP
-Rest 5 Minutes
4. 10 Minute AMRAP

Score= Total Reps!

Wednesday, October 23, 2013

October 24, 2013

"Fight Gone Bad Style"
5 Rounds (1 Minute at each Station)
  • Row (Calories)
  • Push Press 65/45
  • Box Jumps
  • Sit-Ups
  • Double Unders
*1 minute rest between rounds

  • SCORE= TOTAL REPS (large number)

Tuesday, October 22, 2013

October 23, 2013

Strength Section:

A. 3 Rounds N.F.T.
  • 10 Strict Pull-Ups (weighted)
  • 10 Push-Ups (weighted)  Adv. HSPU
  • 10 Snatch Grip Strict Press
  • 25 Sit-Ups
Conditioning Section:

B. 5x 400 meter Run
  • 2 Minute rest after 1 & 2
  • 90 second rest after 3 & 4

Monday, October 21, 2013

October 22, 2013

Strength Section:

A. 15 minutes: Build to a heavy double of Hang Clean


Conditioning Section:

15 Minute AMRAP
  • 5 Hang Cleans @ 70-75%  of part A.
  • 10 Burpees
  • 100 Meter Run
Post Workout: Spend 10 Minutes working on two techniques that you want to improve on.

Sunday, October 20, 2013

October 21, 2013

Strength Section:

A. Front Squat/Back Squat
  • 4 X 6/12 @ 65% of Front Squat
    • Perform 6 Front Squats and then Immediately 12 Back Squats for 4 sets.
Conditioning Section:

B.  Complete For Time
  • 400 Meter Run
  • 15-12-9-12-15
    • Box Jumps
    • Pull-Ups
  • 400 Meter Run

Thursday, October 17, 2013

October 18, 2013

Strength section: 

A. 15 minutes: build to a heavy single of hang power snatch. 
* if you are new to the snatch we will drill technique during this time. 

Conditioning Section: 

B. Complete For Time: 
(In Teams of 2)

100x Calorie Row
      Partner holds barbell overhead 
100x shoulder to overhead 95/65
      Partner holds plank
100x partner sit-ups (weighted)
100x Pull-ups 
50x Tire Flips 

You must run 200m every 5 minutes. 


Wednesday, October 16, 2013

October 17, 2013

Skill Work:

A. 10 Minutes: Work on technique for the following movements.
  • Pull-Ups
  • Handstands (walking, holds, push-ups)
  • Pistols (single leg squats)
  • Double Unders
Conditioning Section:

B. 5 Rounds For Time
  • 20 Wall Balls 20/14
  • 10 Dead Lifts unbroken @ 75%
  • 400 Meter Run

Tuesday, October 15, 2013

October 16, 2013

Strength Section:

A. Back Squat
  • 1x10 @ 55%
  • 2x5   @ 70%
  • 2x3   @ 80%
B. Front Squat
  • 2x5 @ 65%
  • 2x5 @ 70%
Conditioning Section:

C. 7 Rounds N.F.T.
  • 1 Super Single (Tire Pull down and back)
  • 15 Box Jumps
  • 75 Meter Sprint
*Rest 90 seconds between rounds

Monday, October 14, 2013

October 15, 2013

 Strength/Skill Work:

A. 3 Rounds N.F.T
  • 10 Push-Ups (Weighted)
  • 10 KB Rows (each arm)
  • 25 Sit-Ups
  • 30 Double Unders
 Conditioning:

B.  2 Rounds
  • 3 Minute AMRAP
    • 5 Thrusters 95/65
    • 5 B.O.Bs (Burpee over Barbell)
  • 3 Minute AMRAP
    • 10 Double Unders
    • 10 Jumping Lunges
  • 3 Minute AMRAP
    • 10 T2B
    • 10 Sit-Ups
*Rest 1 Minute between AMRAPs

What is your opinion?

 If you have 15-20 minutes of free time or so, check out the links below to some controversial topics related to exercise, obesity, and diet.

Share your opinions and who you side with.

http://www.doctoroz.com/videos/can-you-be-fat-and-fit-pt-1
http://www.doctoroz.com/videos/can-you-be-fat-and-fit-pt-2
http://www.doctoroz.com/videos/can-you-be-fat-and-fit-pt-3
http://www.doctoroz.com/videos/can-you-be-fat-and-fit-pt-4

Sunday, October 13, 2013

October 14, 2013

Strength:

A. 10-15 Minutes: Build to a heavy single of: Clean and Jerk

*Video demonstration: http://www.youtube.com/watch?v=8miqQQJEsO0

Conditioning:

B.
             "Helen"
    3 Rounds For Time:
  • 400 Meter Run
  • 21 KB Swings 53/35
  • 12 Pull-Ups

Thursday, October 10, 2013

October 11, 2013

Complete For Time:
  • 100 Double Unders
  • +
  • 5 Rounds of:
  • 20 Walking Lunges (Weighted)
  • 10 Burpees
  • 20 Tire Dips (Advance= Ring Dips)
  • +
  • 100 Sit-Ups

Wednesday, October 9, 2013

October 10, 2013

Strength Section:

A. 3 Rounds NFT (Not For Time)
  • 8 TGU each arm (Turkish Get Up)
  • 10 Push-Ups (Weighted)
  • 30 Double Unders

Conditioning Section:

B. "Bring Sally Up WOD"
  • Squats 95/65
Rest 10 Seconds Post part B and then run

Tuesday, October 8, 2013

October 9, 2013

Strength Section:

A. 5X5 Push Press
* Increase weight through out the sets.

Conditioning Section:

B. Complete For Time:
50 KB Swings 53/35
+
21-15-9 of:
Wall Balls 20/14
Pull-Ups

"Granite Games Workout"

Monday, October 7, 2013

October 8, 2013

Skill Movements:

A. 15 Minutes: Work on technique on the following movements
  • Handstand
    • Hold
    • Walking
    • Push-Ups
  • Double Unders
  • Kipping Motion for Pull-Ups

Conditioning Section:

B. Complete For Time:
  • 10 Rounds of:
    • 200 Meter Run or 250 Meter Row
    • 15 Burpee Box Jumps
*Score= Total Time

Sunday, October 6, 2013

Kipping Pull-Ups Progression with Jason Khalipa

http://www.youtube.com/watch?v=-cTAJnIGm6c

October 7, 2013

CrossFit Total
Find 1RM in:
  • Back Squat
  • Strict Press
  • Dead Lift

Score= Total amount of weight Lifted

We will test this workout near the end of the semester with the overall goal of improving strength.

Thursday, October 3, 2013

October 4, 2013

Complete For Time:
(Teams of 2)

"The Don"
  • 66 Dead Lift 110/70#
  • 66 Box Jump
  • 66 KB Swings 53/35
  • 66 K2E
  • 66 Sit-Ups
  • 66 Pull-Ups
  • 66 Thrusters 65/45
  • 66 Wall Balls 20/14
  • 66 Burpees
  • 66 Double Unders
*Only 1 Partner can work at a time

Wednesday, October 2, 2013

October 3, 2013

Complete For Time:
  • 1 Mile Run
+
3 Rounds of:
  • 25 KB Swings
  • 15 Pull-Ups
+
  • 50 Push-Ups
Score= Total Time to Complete

Tuesday, October 1, 2013

October 2, 2013

Strength Section:

A. 15 Minutes: Build to a Heavy complex (Push Press + Push Jerk)

Conditioning Section:

5 Rounds For Total Reps
  • 30 Second ME  Sit-Ups
    • 30 Second Rest
  • 30 Second ME Box Jumps
    • 30 Second Rest
  • 30 Second ME 10 Meter Sprints
    • 30 Second Rest