W.O.D. Monday 1/26/15

Main – Workout Of The Day

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Warm Up

500m Row (Time)

Clean and Jerk

3-3-3 TapNGo, 2-2-2 TapNGo, 1-1-1

Metcon (AMRAP – Reps)

Perform as many reps in 10 minutes as possible of:

4 Minutes of Clean & Jerk, 135/95lb

3 Minutes of GS Box Jumps, 24/20″

2 Minutes of Pull Ups

1 Minute of Air Squats

RX Plus - Perform as many reps as possible in 10 minutes of:

4 Minutes of Ring Muscle Ups

3 Minutes of Clean & Jerk, 165/110lb

2 Minutes of GS Box Jumps, 30/24″

1 Minute of Air Squats

W.O.D. Saturday 1/24/15

Main – Workout Of The Day

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Metcon (Time)

30 Minute Clock – Perform for time:

Buy In – 800m Run

3 Rds of

5 Ring Muscle Ups

10 Clean & Jerk, 135/95lb

15 Pull Ups (Don’t forget Hollow Rock/Arch & Feet together)

20 WallBalls, 20/14lb

25 Sit Ups

Buy Out: 800m Run

Sub: 5 Ring Muscle Ups= 10 Close Grip Chin Ups + 10 Ring Dips ( Scale with band if needed)
With any remaining time, establish a max load for the following complex…

Snatch Grip DL + Hang Snatch + OHS

Max load with remaining time

It’s time to sharpen those ninja skills! ONLY 8 spots available – Signup and pay at the front desk to guarantee yours!

W.O.D. Thursday 1/22/15

Main – Workout Of The Day

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“Shankle Complex”

15 Minutes to establish max load:

1 Deadlift, 3 Hang Clean Pulls, 1 Hang Clean, 2 Jerks

Metcon (Time)

2 Hang Squat C & J, 165/110lb

7 Burpees over the bar

2 Hang Squat C & J, 165/110lb

6 Burpees over the bar

2 Hang Squat C & J, 165/110lb

5 Burpees over the bar

2 Hang Squat C & J, 165/110lb

4 Burpees over the bar

2 Hang Squat C & J, 165/110lb

3 Burpees over the bar

2 Hang Squat C & J, 165/110lb

2 Burpees over the bar

2 Hang Squat C & J, 165/110lb

1 Burpees over the bar

Max Double-Unders (AMRAP – Reps)

Max set of Unbroken Double-Unders

W.O.D. Wednesday 1/21/15

Main – Workout Of The Day

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Snatch Total (Total Weight)

24 Minutes:

*Power snatch 3-3-3-3-3 reps

Snatch balance 2-2-2-2-2 reps

Squat snatch 1-1-1-1-1 reps

*Power Snatch reps do not have to be TapNGo

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP:

50 Double Unders

12 OHS, 115/75lb

500/400m Row (Count as 50/40 reps in WODIFY)

Sub Single Unders for DUs

“Olympic Lifting Camp: Snatch Balance” with Coach Burgener

W.O.D. Tuesday 1/20/15

Main – Workout Of The Day

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Metcon (Distance)

Max Height Box Jump
One Step-Gather and Jump

Agility

5-10 Minutes: 60ft Band Resisted Sprint, Perform 4 sets @ 75-85-100-100%

Metcon (AMRAP – Rounds and Reps)

6 Minute AMRAP:

12 Box Jumps, 24/20″ (Games Standard)

6 DB Burpee Cleans, 35/25lb

Rest 4 Minutes

At 10 Minutes, Perform 6 Minute AMRAP:

12 Push Ups w/hands on DB Handles

1 Rope Climb, 15ft (sub 6 strict ring rows)

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Upcoming Olympic Lifting Clinic with CFS/CFSE Coach and CrossFit Oly Seminar Coach, Alissa Myers

When:
January 24, 2015. 9am – 3:30 pm. One hour break for lunch. Registration cut off will be Wednesday, January 21st.

Cost:
CFS and CFS East members: $75
Non-members: $90

Overview:
Burgener Warm Up
Overhead Position and OHS Mobility
3 Position Snatch Breakdown
Front Squat Positioning
3 Position Clean Breakdown
Shoulder to Overhead Technique
Split Jerk Footwork
Video Analysis of Olympic Lifters
Actual Lifting session at the end of the day.

Participants need to bring any accessories they like to have when they Olympic lift, snacks, and if they have smart phones or tablets they should download coach’s eye or übersense apps to video and watch themselves.

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This will be a great opportunity to refine your Olympic lifting skills and elevate your game!

W.O.D. Monday 1/19/15

Main – Workout Of The Day

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Warm-up

20 Jumping Jacks

Skip Fwd/Skip Bkwd

High Knees/Butt Kicks

Karaoke L/R sides

Soldier Kicks

Elbow to Instep

10 Sit Ups

10 Lateral Lunges/Adductor Stretch (5R/5L)

10 Gladiator Push Ups (5R/5L)

5 Iron Crosses (5R/5L)

5 Scorpions (5R/5L)

5 Hamstring Stretches

Squat Clean Thruster

12 Minutes to Establish Max Load

Thruster | CTB Pull Up | Running Triplet (Time)

4 Rds For Time:

Run 400m

8 Thrusters, 135/95lb

12 CTB Pull Ups

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“The ultimate measure of a man is not where he stands in moments of comfort and convenience, but where he stands at times of challenge and controversy.” Martin Luther King, Jr.