Saturday, August 25, 2012
Class:
All
Warmup:
Coaches choice
Workout Name:
August 25 2012
Description:
A for time:
21-18-15-12-9-6-3
Ground to overhead with plate 55/35
5 burpees and 30 double unders between sets
B cash out:
3 sets:
GHD sit ups 10/20 reps
Max plank hold with plate on back 45/25
60 seconds rest between sets
21-18-15-12-9-6-3
Ground to overhead with plate 55/35
5 burpees and 30 double unders between sets
B cash out:
3 sets:
GHD sit ups 10/20 reps
Max plank hold with plate on back 45/25
60 seconds rest between sets
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
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Friday, August 24, 2012
Class:
All
Warmup:
Warmup/Mobility: Coaches Choice
Workout Name:
CrossFit 604 Aug 24 2012
Description:
Cindy
20 min AMRAP:
5 Pullups
10 Pushups
15 Squats
20 min AMRAP:
5 Pullups
10 Pushups
15 Squats
Performed by 4 athletes
Podium
Male RX:
19+10reps
Female RX:
20+6reps
Male Scaled:
Female Scaled:
14+10reps
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Thursday, August 23, 2012
Class:
All
Warmup:
WARMUP/MOBILITY:
Coaches Choice
STRENGTH:
Bench Press: 5 sets of 5 reps (Heavy)
Coaches Choice
STRENGTH:
Bench Press: 5 sets of 5 reps (Heavy)
Workout Name:
CrossFit 604 Aug 23 2012
Description:
WOD:
4 Rounds for time:
6 Back Squats 135/205
6 Box Jumps 24/30
6 Gassers (shuttle sprints in gym)
Rest 60 seconds between rounds.
Score = Total time minus 4 minutes
4 Rounds for time:
6 Back Squats 135/205
6 Box Jumps 24/30
6 Gassers (shuttle sprints in gym)
Rest 60 seconds between rounds.
Score = Total time minus 4 minutes
Comments:
Score = Total time minus 4 minutes
Performed by 6 athletes
Podium
Male RX:
7:45
Female RX:
9:20
Male Scaled:
7:15
Female Scaled:
7:13
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Wednesday, August 22, 2012
Class:
All
Warmup:
WARMUP/MOBILITY:
Coaches Choice
STRENGTH:
Power Clean: 7 sets to build to a Heavy 1RM. As always, go as heavy as form will allow
Coaches Choice
STRENGTH:
Power Clean: 7 sets to build to a Heavy 1RM. As always, go as heavy as form will allow
Workout Name:
CrossFit 604 Aug 22 2012
Description:
WOD:
5 Rounds for time (20 minute cap):
7 Hang power cleans 105/155
5 Shoulder to overhead 105/155
3 Bar Muscle Ups (substitute with 9 pull-ups, 9 pushups - break up how you like)
5 Rounds for time (20 minute cap):
7 Hang power cleans 105/155
5 Shoulder to overhead 105/155
3 Bar Muscle Ups (substitute with 9 pull-ups, 9 pushups - break up how you like)
Performed by 6 athletes
Podium
Male RX:
7:08
Female RX:
Male Scaled:
9:24
Female Scaled:
9:31
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Tuesday, August 21, 2012
Class:
All
Warmup:
WARMUP/MOBILITY:
Coaches Choice
STRENGTH:
Back Squat: EMOM 3 reps x 6 mins (Moderate-Heavy, focus on speed)
Coaches Choice
STRENGTH:
Back Squat: EMOM 3 reps x 6 mins (Moderate-Heavy, focus on speed)
Workout Name:
CrossFit 604 Aug 21 2012
Description:
WOD
50 Wall Balls
25 Pullups
50 Box Jumps 20
25 Ball slams 40/30
50 Double Unders
25 Kettlebell Swings 32/24kg
25 Ring Dips
25 Hip Ext - GHD
3 Rope Climbs
50 Wall Balls
25 Pullups
50 Box Jumps 20
25 Ball slams 40/30
50 Double Unders
25 Kettlebell Swings 32/24kg
25 Ring Dips
25 Hip Ext - GHD
3 Rope Climbs
Performed by 6 athletes
Podium
Male RX:
10:50
Female RX:
Male Scaled:
18:24
Female Scaled:
17:03
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Monday, August 20, 2012
Class:
All
Warmup:
WARMUP/MOBILITY:
Coaches Choice
STRENGTH:
Hang Power Snatch: 5 sets of 3 reps increase weight
NO PRESS OUT - Form is priority
(15 min cap)
Coaches Choice
STRENGTH:
Hang Power Snatch: 5 sets of 3 reps increase weight
NO PRESS OUT - Form is priority
(15 min cap)
Workout Name:
CrossFit 604 Aug 20 2012
Description:
WOD:
5 min AMRAP:
10 Power Snatch 55/75
5 Bar facing burpees
Rest 3 mins
5 min AMRAP:
10 OH Barbell Walking Lunges 55/75 (active shoulders)
5 knees to elbow
Score is total reps
5 min AMRAP:
10 Power Snatch 55/75
5 Bar facing burpees
Rest 3 mins
5 min AMRAP:
10 OH Barbell Walking Lunges 55/75 (active shoulders)
5 knees to elbow
Score is total reps
Comments:
Score is total reps
Performed by 6 athletes
Podium
Male RX:
190 reps
Female RX:
140 reps
Male Scaled:
Female Scaled:
100 reps
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Sunday, August 19, 2012
Class:
All
Warmup:
WARMUP/MOBILITY:
Coaches Choice
SKILL:
3 sets Not For Time (15-20 min cap)
-----Advanced:
Muscle Ups x 3-5 reps (Shoot for unbroken set)
One legged squats x 10 reps (5 each side)
L-Sit on paralettes x max hold (30 second cap)
-----Beginner/Intermediate:
Muscle Up transition Dip x 5 reps (feet on floor)
Split squats x 8 reps per leg (Add KB weight as required)
Hanging Knee tuck or L-sit x max hold (30 second cap)
Coaches Choice
SKILL:
3 sets Not For Time (15-20 min cap)
-----Advanced:
Muscle Ups x 3-5 reps (Shoot for unbroken set)
One legged squats x 10 reps (5 each side)
L-Sit on paralettes x max hold (30 second cap)
-----Beginner/Intermediate:
Muscle Up transition Dip x 5 reps (feet on floor)
Split squats x 8 reps per leg (Add KB weight as required)
Hanging Knee tuck or L-sit x max hold (30 second cap)
Workout Name:
CrossFit 604 Aug 19 2012
Description:
WOD:
FRAN Ladder 7 min AMRAP:
3 Thrusters 75/115
3 Chest to bar Pull-ups
6 Thrusters
6 Chest to bar Pull-ups
9 Thrusters 75/115
9 Chest to bar Pull-ups
INCREASE BY 3 REPS EACH SET FOR 7 MINUTES. SCORE IS TOTAL REPS
FRAN Ladder 7 min AMRAP:
3 Thrusters 75/115
3 Chest to bar Pull-ups
6 Thrusters
6 Chest to bar Pull-ups
9 Thrusters 75/115
9 Chest to bar Pull-ups
INCREASE BY 3 REPS EACH SET FOR 7 MINUTES. SCORE IS TOTAL REPS
Comments:
Increase by 3 reps each set for 7 minutes. score is total reps. Use the Jem jars to keep track - works great.
Performed by 3 athletes
Podium
Male RX:
62 reps
Female RX:
75 reps
Male Scaled:
72 reps
Female Scaled:
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Saturday, August 18, 2012
Class:
All
Warmup:
WARMUP/MOBILITY:
Coaches Choice
TECH:
GHD/Back extension technical session
WOD TECH:
Rope Climb
Coaches Choice
TECH:
GHD/Back extension technical session
WOD TECH:
Rope Climb
Workout Name:
CrossFit 604 Aug 18 2012
Description:
WOD:
12 min AMRAP:
5 Clean and Jerks 95/135
30 Double Unders
1 Rope Climb 15' (Or 5 ring rows or 5 pull-ups)
Cashout: 50 Abmat situps
12 min AMRAP:
5 Clean and Jerks 95/135
30 Double Unders
1 Rope Climb 15' (Or 5 ring rows or 5 pull-ups)
Cashout: 50 Abmat situps
Cooldown:
Cash out: 50 Abmat situps
Comments:
Bring long socks for rope climb!
Performed by 2 athletes
Podium
Male RX:
Female RX:
6+0reps
Male Scaled:
Female Scaled:
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Friday, August 17, 2012
Class:
All
Warmup:
WARMUP/MOBILITY:
Coaches Choice
STRENGTH:
3 sets:
Push press x 5 reps (Heavy)
Weighted pull-ups x 5 reps (Heavy, no kip) Alternate exercises - rest 60 seconds between
WOD TECH:
In WOD
Coaches Choice
STRENGTH:
3 sets:
Push press x 5 reps (Heavy)
Weighted pull-ups x 5 reps (Heavy, no kip) Alternate exercises - rest 60 seconds between
WOD TECH:
In WOD
Workout Name:
CrossFit 604 Aug 17 2012
Description:
WOD:
5 Rounds for time (20 minute cap):
6 Handstand pushups (work on strict if kip is nailed)
12 Toes to bar
15 Overhead walking lunges 25/45 plate
5 Rounds for time (20 minute cap):
6 Handstand pushups (work on strict if kip is nailed)
12 Toes to bar
15 Overhead walking lunges 25/45 plate
Performed by 5 athletes
Podium
Male RX:
8:03
Female RX:
Male Scaled:
Female Scaled:
12:20
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Thursday, August 16, 2012
Class:
All
Warmup:
WARMUP/MOBILITY:
Coaches Choice
STRENGTH:
High Bar Back Squat 7 x 2 (Start heavy, increase weight, Rest 90 secs)
WOD TECH:
KB Snatches
Coaches Choice
STRENGTH:
High Bar Back Squat 7 x 2 (Start heavy, increase weight, Rest 90 secs)
WOD TECH:
KB Snatches
Workout Name:
CrossFit 604 Aug 16 2012
Description:
WOD:
4 rounds for time:
7 Front Squats 120/185
14 KB Snatches 16/24kg (10 per side. Divide how you like. Scale to 20 swings if necessary)
Row 400m
Rest 1 minute between each round.
Score is total time minus 3 minutes rest
4 rounds for time:
7 Front Squats 120/185
14 KB Snatches 16/24kg (10 per side. Divide how you like. Scale to 20 swings if necessary)
Row 400m
Rest 1 minute between each round.
Score is total time minus 3 minutes rest
Comments:
Score = time minus 3 minutes
Performed by 6 athletes
Podium
Male RX:
11:30
Female RX:
Male Scaled:
12:45
Female Scaled:
13:05
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