CrossFit USU
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
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