02.01.14 Saturday

Main – CrossFit

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Warm-up (No Measure)

A: Metcon (Time)

“Bad Baggage” relay

Team of 2
Each partner completes 5x100m. One person works at a time.

Start line
Partner A farmers carry 1-DB or KB (53/35#) to 50m mark and does 5 suitcase deadlifts – right side.

Then farmer carry back to start line and does 5 suitcase deadlifts – left side.

Switch with Partner B

B: Metcon (Time)

“The Rundown”

Same team of two. One person works, one rests.
Can break up reps as needed but must be completed in order.

50 Stationary OH plate lunges (45/25)
50 Slam ball or MB sit ups (25/15)
50 G2OH (95/55)
50 back squats (110/75) must load bar
50 burpees over partner

Good luck to Coach Ann, Carley, Deya and Rachael competing in the A League of of Their Own women’s comp in San Antonio Saturday! And also good luck to Coach Michael and his partner and our CFE friend Sonia competing in the Clear Creek fitness challenge!

01.31.14 Friday

Main – CrossFit

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Back Squat (3-3-3-3-3)

Metcon (AMRAP – Reps)

In 12min:
Buy in: 1 Mile Run,
Then in remaining time AMRAP of:
Hang Clean (135/95#)

score is total number of hang cleans

01.30.14 Thursday

Main – CrossFit

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1000m Row (Time)

Max Effort 1000m Row
DU work while waiting for Rower

Metcon (Time)

21-15-9
Thruster (95/65#)
Slam Ball (25/15#)

After Party

50 Hollow Rocks

QUESTION OF THE DAY: What do you like more: simple workouts or complex workouts?

01.29.14 Wednesday NO MORNING CLASSES

Main – CrossFit

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Suitcase Deadlift (3-3-3 each side)

Tabata Something Else (AMRAP – Reps)

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats.

There is no rest between exercises.

Post total reps from all 32 intervals.

NO MORNING CLASSES WEDNESDAY 1/29!

01.28.14 Tuesday

Main – CrossFit

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Weightlifting

In 12 min. find a max of the following complex:
-4 Deadlift
-3 Hang Power Clean
-2 Front Squat
-1 S2OH anyway

*The complex MUST be done without letting go of the bar, it is 10 total reps AHAP. Use same weight through entire complex. Add weight until failure or time expires. Record S2OH weight in the manner in which you achieved it.

Push Jerk

Split Jerk

After Party

Battle Ropes 30sec x 4

QUESTION: How are the Hot Bod Challengers doing so far?

01.27.14 Monday

Main – CrossFit

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Handstand Push-ups (progressions)

Metcon (AMRAP – Reps)

4 Rounds:
2min AMRAP:
5 HSPU
10 Ring Dips
30 DU/ 90 SU
1 Minute Rest Between Rounds, continuous count, start where you left off

After Party

5×5 T2B

REMINDER: If you have not completed you Hot Bod Challenge WOD or turned in your paperwork, please get with a coach!

01.26.14 Hot Bod Challenge Benchmark WOD

Main – CrossFit

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A: Metcon (AMRAP – Reps)

PART “A” in 3min
200m Run then
AMRAP Air Squats
***REST 30sec BETWEEN AMRAPS***

B: Metcon (AMRAP – Reps)

PART “B” in 3min
200m Run then
AMRAP KBS (44/35#)
***REST 30sec BETWEEN AMRAPS***

C: Metcon (AMRAP – Reps)

PART “C”
1min AMRAP
Burpees over bar
***REST 2min***

D: Metcon (Weight)

PART “D”
8 min to find 1RM GROUND TO OH
Athlete can choose G2OH method but must do all lifts today with same movement and when retesting at end of challenge.

01.25.14 Saturday

Main – CrossFit

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Warm-up (No Measure)

2 Rounds:
25 Jumping Jacks
25 Mountain Climbers
Then:
Broad Jump from edge of mat to wall & back 2x

Metcon (Time)

With a partner, both can be working at the same time but on different movements.
Accumulate in any order or fashion:
1 Mile of Running
100 DU/ 300 SU
80 Lunges with 1-DB (45/25/15#)
60 1 Arm DB Snatch (45/25/15#)
40 Back Squats (125/105/85#)
20 Ring Push Ups

01.24.14 Friday

Main – CrossFit

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Warm-up (No Measure)

3 Rounds:
20 Jumping Jacks
10 Push Ups on Slam Ball
20 Jumping Lunges
10 Slam Ball Sit Ups

Metcon (Calories)

2 Rounds of
Tabata Row for Calories
20sec work / 10 sec rest x 8

Metcon (Time)

6 Rounds for Time:
5 Chest to Bars
10 Wall Balls (20/14#)
15 KBS (53/35#)

After Party

15reps x 4sets Partner Assisted Back Extensions

01.23.14 Thursday

Main – CrossFit

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Warm-up (No Measure)

500m Row then:
3 Rounds:
25 Jumping Jacks
15 Slam Balls
10 Ring Dips

Max KBS in 2 min (AMRAP – Reps)

53/35#

Metcon (Time)

25 T2B
25 Situps
50 DU / 150 SU
15 T2B
15 Situps
30 DU / 90 SU
5 T2B
5 Situps
10 DU / 30 SU