Friday 13 October 2017

Wendler Bench Press: Week 1 

Bench Press 1x5 at 65% 1RM Bench Press 1x5 at 75% 1RM Bench Press 1x5+ at 85% 1RM Rest as needed between sets.

5 RFT: Power Cleans, Front Rack Walking Lunges and Lateral Burpee Over Barbells 

5 rounds for time of: 13 Power Cleans, 95/65 lbs 13 Front Rack Walking Lunges, 95/65 lbs 13 Lateral Burpee Over Barbells

Thursday 12 October 2017

Alt EMOM 10 mins: Ring Rows and Ring Dips 

Every 1 min for 10 mins, alternating between: 10 Ring Rows 5 Ring Dips

"Tabata" - AbMat Sit-ups, Hollow Holds, Strict Pull-ups and Assault Bike Calories : 8 x 20 secs / 10 secs 

Tabata AbMat Sit-up Tabata Hollow Hold Tabata Strict Pull-up Tabata Assault Bike Calories The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals.

Wednesday 11 October 2017

Wendler Front Squat Week 1 

Front Squat 1x5 at 65% 1RM
Front Squat 1x5 at 75% 1RM
Front Squat 1x5+ at 85% 1RM

Rest as needed between sets.

Grace 

For time:
30 Clean & Jerks, 135/95 lbs

Tuesday 10 October 2017

Karen 

For time: 150 Wall Balls, 20/14 lbs

https://youtu.be/jCSoA4amHj4

Monday 9 October 2017

5 RFT:

21 Kettlebell swings, 53/35 lbs
15 Wallballs, 20/14 lbs
50 Double unders

** Note ** The ACC gym will be closed for the Columbus holiday.

Tuesday 3 October 2017

Row 1000 m TT 

Row 1000 m This is an all out effort for time.

Chipper: Pull-ups, GHD Sit-ups, Air Squats and 

For time: 25 Pull-ups 30 GHD Sit-ups 35 Air Squats 40 Push Press, 95/65 lbs 35 Air Squats 30 GHD Sit-ups 25 Pull-ups

Friday 22 September 2017

CrossFit Games Open 17.3 

Prior to 8 mins, do: 3 rounds of: 6 Chest-to-bar Pull-ups 6 Squat Snatches, 95/65 lbs

-- then --

3 rounds of: 7 Chest-to-bar Pull-ups 5 Squat Snatches, 135/95 lbs

* Prior to 12 mins, do: 3 rounds of: 8 Chest-to-bar Pull-ups 4 Squat Snatches, 185/135 lbs

* Prior to 16 mins, do: 3 rounds of: 9 Chest-to-bar Pull-ups 3 Squat Snatches, 225/155 lbs

* Prior to 20 mins, do: 3 rounds of: 10 Chest-to-bar Pull-ups 2 Squat Snatches, 245/175 lbs

* Prior to 24 mins, do: 3 rounds of: 11 Chest-to-bar Pull-ups 1 Squat Snatch, 265/185 lbs * If all reps are completed, time cap extends by 4 mins

Thursday 21 September 2017

Strict Press : 5x3 at 80% 1RM 

Strict Press 5x3 at 80% 1RM Rest as needed between sets.

Assault Bike (Calories) : 100 Reps for Time 

For time: 100 Assault Bike (Calories)s

Wednesday 20 September 2017

Front Squat : 4x4 at 80% 1RM 

Front Squat 4x4 at 80% 1RM Rest as needed between sets.

5 RFT: Single Arm Dumbbell Overhead Squats and Burpee Box Jump Overs 

5 rounds for time of: 10 Single Arm Dumbbell Overhead Squats, 45/25 lbs 10 Burpee Box Jump Overs

Tuesday, 19 September 2017

Clean & Jerk : 1 Rep Max 

Record your best Clean & Jerk 1 Rep Max lift.

3 RFT: Row Calories and One Arm Dumbbell Snatch (Alternating)s 

3 rounds for time of: 20 Row Calories 20 One Arm Dumbbell Snatch (Alternating)s, 50/35 lbs

Monday, 18 September 2017

Squat Clean 5-3-3-1-1-1

Use the heaviest weight you can for each set. Rest as needed between sets.

4 RFT: Wall Balls, Pistols (Alternating Legs)s and Knees To Elbows 

4 rounds for time of: 15 Wall Balls, 20/14 lbs 12 Pistols (Alternating Legs)s 10 Knees To Elbows

Friday, 15 September 2017

CrossFit Games Open 13.1 

As many reps in 17 mins as you can of: 40 Burpees 30 Snatches, 75/45 lbs 30 Burpees 30 Snatches, 135/75 lbs 20 Burpees 30 Snatches, 165/100 lbs 10 Burpees Snatch, 210/120 lbs Put your tiebreak times in the notes. This workout begins from a standing position and with the barbell loaded with the starting weight. In the Burpee, the Athlete will move from flat on the ground to touching an object with both hands that is at least 6 inches above their max reach. In the Snatch, the barbell goes directly from the ground to overhead in one motion without stopping at the shoulders. This can be a muscle Snatch, a power Snatch, a squat Snatch or a split Snatch. A Clean and Jerk is not permitted. Score is total reps completed.

65, 85, 100#

Thursday, 14 September 2017

AMRAP 20 mins: Double Kettlebell Deadlifts, Double Kettlebell Cleans, Double Kettlebell Shoulder To Overheads and Double Kettlebell Racked Walking Lunges 

Complete as many rounds as possible in 20 mins of: 5 Double Kettlebell Deadlifts, 53/35 lbs 5 Double Kettlebell Cleans, 53/45 lbs 5 Double Kettlebell Shoulder To Overheads, 53/35 lbs 5 Double Kettlebell Racked Walking Lunges, 53/35 lbs

Wednesday, 13 September 2017

AMRAP 25 mins: Chest-to-bar Pull-ups, GHD Sit-ups, Box Jumps and Kettlebell Swings 

Complete as many rounds as possible in 25 mins of: 5 Chest-to-bar Pull-ups 15 GHD Sit-ups 10 Box Jumps, 24/20 in 15 Kettlebell Swings, 53/35 lbs

Tuesday, 12 September 2017

Isabel

For time: 30 Snatches, 135/95 lbs Use 95 pounds, 65 pounds or broomstick as needed.

Friday 8 September 2017

FT: Shoulder-to-Overheads, 200 m, Shoulder-to-Overheads and 3 more 

For time: 20 Shoulder-to-Overheads, 135/95 lbs Run, 200 m 15 Shoulder-to-Overheads, 135/95 lbs Run, 200 m 10 Shoulder-to-Overheads, 135/95 lbs Run, 200 m

Thursday 7 September 2017

FT: 3x Deadlifts, Hang Power Cleans and Front Squats; Rows 

For time: 3 rounds of: 15 Deadlifts, 115/85 lbs 10 Hang Power Cleans, 115/85 lbs 7 Front Squats, 115/85 lbs -- then -- Row, 2 km

Wednesday 6 September 2017

Lifting: Bench Press and Single Arm Db Bent Over Rows 

Bench Press 5x5, using same weight per set

Single Arm Db Bent Over Row 5x5, using same weight per set

Do the dumbbell rows in between bench presses

5 RFT: Ball Slams, Weighted AbMat Sit-ups and Push-ups 

5 rounds for time of: 15 Ball Slams, 30/20 lbs 12 Weighted AbMat Sit-ups, 25/10 lbs 10 Push-ups

Tuesday, 5 September 2017

It's the first day back to school for many of our area kiddos! I'm sure parents are ready to send them on their way to begin a new year... And get back to a regular routine!

So, here's the WOD to start us off with a bang...

Power Snatches and Overhead Squats 

5 Power Snatches, 85/55 lbs 10 Overhead Squats, 85/55 lbs 5 Power Snatches, 85/55 lbs 10 Overhead Squats, 85/55 lbs 5 Power Snatches, 85/55 lbs 10 Overhead Squats, 85/55 lbs

**This is not for time. Just a lifting complex.

AMRAP 20 mins: Farmers Walk (Kettlebell)s, Box Jumps and Strict Ring Dips 

Complete as many rounds as possible in 20 mins of: Farmers Walk (Kettlebell), 53/35 lbs, 50 ft 10 Box Jumps, 24/20 in 3 Strict Ring Dips

Happy WODing!

Friday, 25 August 2017

CrossFit Games Open 17.5

10 rounds for time of:

9 Thrusters, 95/65 lbs35 Double Unders
* time cap: 40 minutes