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Showing posts from July, 2014
WOD - 1 x Hang snatch + oh squat

work to a heavy 1 RM

then

10 min EMOM

1 x Hang snatch + oh squat @75-80%

Endurance

Run or Row - 100m repeats, 30 sec rest
WOD - 12 min AMRAP
100 Double unders
15 OH Squats

gymnastics- 3 rounds
5-10 dips

Strength - Press
12 x 2 @75% 1 RM rest 60 secs


WOD - 20 min AMRAP
ME Push Ups
200m Run

Extras - 3 rounds

5-10 Pull ups

Endurance - repeats

Run/row - 8mins work, 3 mins rest
WOD - Diane

21-15-9
Deadlift
HSPU

Extras - 3 Rounds
5-10 TTB or weighted Vups

Strength - Back Squat
12 x 2 @75% (these should be fast reps, 60 sec rest)

Qual 3 - 10 min AMRAP
5 STOH  10 deadlifts  15 box jumps 
Extras - 3 rounds  5-10 Muscle ups (scale if needed)
Strength - Press  5 x 5 (+2.5)
Games have started check it out http://games.crossfit.com

WOD - Clean & jerk

work to a heavy 1RM

then

10 min EMOM

1 x C&J

Endurance -

Run - 1200m repeats rest 1 min

Row - 1000m repeats rest 1 min

Qual 2 - Fran
21-15-9
thrusters
pull ups

extras - 3 rounds
5-10 TTB

Strength - Deadlift
5 x 5 (+2.5kg)
1 more day until the games start so lets hit one of the WODs today

WOD - OH Squat
3 rep max

extras - 3 rounds
5 - 10 dips

endurance -

Run - 400m repeats, with 90 sec rest

Row - 500m repeats, with 90 sec rest

Strength in depth Qualifer 1

For those looking to be involved in the Strength in Depth team minimum 7 guys 5 girls but we can take more we are looking for the best athletes to represent a ever growing gym. What with 3 teams taking part in the wild west and tribal, I have decided to do three qualifiers today, wednesday and friday to give everyone an idea of the standards needed and what weaknesses you have.

WOD  1 - 10 min AMRAP

30 Double Unders
3 HSPU

Extras - 3 rounds
5 - 10 Pull ups

Strength - Back Squat
5 x 5 +2.5kg

Red tshirt friday

Next weekend sees the start of the CrossFit Games where will you be watching it

WOD - 5 rounds
800m Run
30 Hang power snatch
30 dips

Gymnastics - 3 rounds
ME L-sit hold

Strength - Press
5x5 +2.5kg

If you wanna improve on your lifts make sure you show up

WOD - Power Clean

Build to a heavy single

then a

10 min EMOM

1 x power clean

Endurance

Run or Row - tabata 8 rounds, 20 sec work, 10 sec rest

NB - Make sure you have a long warm up about 20 mins then go all out on the 20 sec
WOD - Barbara
5 rounds

20 pull ups
30 push ups
40 sit ups
50 squats

3 min rest after each round

Extras - 3 rounds

1 min Hand stand hold

Strength - Deadlift
5 x 5 (+2.5kg)
WOD - Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5

Extras - 3 rounds
5-10 TTB

Endurance

Run- 1mile repeats with 3 mins rest
Row - 1600m repeats with 3 mins rest

Open WOD 14.1

10 min AMRAP
30 double unders
15 power snatch

extras - 3 rounds

5 - 10 Pull ups

Strength - Back Squat
5 x 5 (+2.5kg)
Strength - Deadlift
5 x 5 +2.5kg

Gymnastic - 10 min EMOM
5 -10 HSPU (strict)

WOD - Helen

3 rounds
500m Run
21 KB Swings
12 pull ups
WOD - Power Snatch

Build to a heavy 1 reps but good form

then

10 min EMOM

1 power snatch

Endurance

Run or Row - 5 x 1000m rest 1:1
- 5 rounds
500m Run
30 box jumps
30 thrusters

- Extras - 3 rounds
2-5 muscle ups
or
10-15 TTB

Strength - Press
5 x 5 + 2.5kg
WOD - 1-10
cleans
10 - 1
CTB pull ups

Extras  - 3 rounds
5 - 10 dips

Endurance - repeats

Run or Row - 90 sec work 60 sec rest
WOD - 12 min AMRAP
10 HSPU
10 bumper GTOH
25 Double unders

Extras - 3 rounds
5 - 10 pull ups

Strength - Back Squat

5 x 5 + 2.5kg from last week
WOD - 20 min AMRAP

5 HSPU
10 T2B
15 Cleans

Extras - 100 Arm haulers

Strength - Deadlift
5 x 5 +2.5kg


WOD - Split Jerk
work up to a 80% power clean

then

10 min EMOM

2 alt split jerks

Endurance

Run or Row- 100m sprint rest 30 sec repeat until form drops
Engagement WOD

7 rounds

28 Burpees
6 Front Squats
14 Pull ups

Extras - 3 rounds
5-10 Dips

Strength - Press
5 x 5 (+2.5kg)
WOD - Snatch
3 - 3 - 2 - 2 - 1 - 1 - 1 - 1 
Extras - 3 rounds  5-10 pull ups (add weight if you can do 10 reps)
Endurance - Long intervals 
Run or Row - 4 mins work, 3 min rest repeat till distance drops off