5RFT....15 SDLHP, 30 WALLBALLS, 45 DUBS

CONDITIONING:

15 SDLHP

30 WALL BALLS

45 DUBS / 150 SINGLES

FRIDAY,SEPT 28,2012 ..... RUN, BENCH + ROW

FOR TIME:

RUN 400
 80% 1 RM BENCH PRESS - 30 REPS
BENT OVER ROW - 30 REPS
RUN 800
80% 1 RM BENCH PRESS - 20 REPS
BENT OVER ROW - 20 REPS
RUN 1600
80% 1 RM BENCH PRESS - 10 REPS
BENT OVER ROW - 10 REPS

*POST TIME AND LOAD TO COMMENTS

AIR SQUAT, TTB, BACK EXTENSIONS

50-40-30-20-10

AIR SQUATS
BACK EXTENSIONS
TTB OR KTE
*RUN 400 METERS AFTER EACH ROUND

CLEANS AND RUN 400

STRENGTH WOD:

POWER CLEANS 4X2 @ 70%

http://www.youtube.com/watch?v=mCUmi2oqlvA

CONDITIONING WOD:
 5RFT
15 HANG POWER CLEANS
RUN 400

http://www.youtube.com/watch?v=bzQJB9XHd5c

or:

10RFT
15 PULL UPS
15 KB SWINGS
15 HPC

LUMBERJACK 20

Lumberjack 20

20 DEADLIFTS 275#

RUN 400

20 KB SWINGS

RUN 400

20 OHS 115#

RUN 400

20 BURPEES

RUN 400

20 PULL UPS

RUN 400

20 BOX JUMPS

RUN 400

20 DB SQUAT CLEANS 45#

RUN 400

On Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others.

Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.

*Compare times to June 2012- Matt was 36:52

RUSSIAN TWISTS+PUSH UPS then SHOULDER PROGRESSION

WARM UP: 4 ROUNDS

50 RUSSION TWISTS
25 PUSH UPS

rest 5 minutes then........

3 rounds of:

95lb/65lb Shoulder press (max reps)

95lb/65lb Push press (max reps)

95lb/65lb Push jerk (max reps)


Note….. This is a shoulder progression wod. Do not

put the bar down until you have completed max reps

for the 3 exercises.

*post total reps from each round

4rft....Run 400,25 air squats,50 lunges, 25 sit ups, 25 back extensions

4rft

run 400

25 air squats

50 lunges

25 sit ups

25 back extensions

#1 ABS...#2 AMRAP20- BURPEES,FRONT SQUAT,DUBS

WORKOUT #1:

3RFT
15 TOES TO BAR
15 HOLLOW ROCK
15 WEIGHTED SIT UPS

*rest 5 minutes........then

WORKOUT #2:

AMRAP-20 MINUTES
10 BURPEES
20 FRONT SQUAT
30 DUBS

post times from both workouts

4RFT..RUN,BOX JUMP,BACK EXT. or "EVA"

OPTION #1:

4RFT-
RUN 400/800
30X KB SWINGS
30X BOX JUMPS / DB STEP UPS ON 18"BOX(45-35-25)
30X BACK EXTENSIONS


OPTION #2:

"EVA"

5RFT
RUN 800
30 KB SWINGS
30 PULL UPS

These short videos are great and sum up crossfit in a nutshell. I found these on the Crossfit Magnitude site

Constantly Varied

Functional movements

Intensity

BENCH 7X7, WOD- 10-9-8-7-6....95#SDLHP + WALLBALL

STRENGTH

BENCH 7X7


CONDITIONING-

10-9-8-7-6-5-4-3-2-1 AND THEN BACK UP

95# SDLHP

* 10 WALL BALLS AFTER EACH SET OF SDLHP

1 minute intervals

Strength / Skill ........





  5x 30 second static holds....handstands or wall climbs....hold at vertical

Conditioning:

Run 800 meters
Rest 2 minutes
1 minute max reps burpees
rest 2 minutes
1 minute max rep pull ups
rest 2 minutes
1 minute max rep wall balls
rest 2 minutes
1 minute max rep bent over rows
 rest 2 minutes
1 minute max rep sit ups

*score = total # of reps for all exercises




and stand static holds or


wall climb....hold at vertical



 
 

9/17/12..Box squats then 3RFT 10DL,10 Lunges,10 Squat cleans,10 Lunges, 10 Thrusters, 10 lunges, Run 400,

Skill..... Box Squats 2-2-2-2-2-2-2-2

http://www.youtube.com/watch?v=kxBM9vSjRXE

Conditioning WOD

3 Rounds for Time:

10 Dumbell deadlift

10 Dumbell walking lunges

10 Dumbell squat clean

10 Dumbell walking lunges

10 Dumbell thrusters

10 Dumbell walking lunges

400 meter run

*post time to comments

Rest Day

Press, Run, Sit ups

Strict Press 5-5-5

then

2 RFT
Run 400
50 push press
Run 400
50 sit ups
Run 400

Farmer and the General

400 Meter Farmers Walk....25/35/45

then.....

"The General"
10 RFT

10 Wall Ball
6 HPS

finish......

400 Meter Farmers Walk....25/35/45

Ivan the Terrible Twisted

Bad CrossFit Gym Etiquette

http://www.youtube.com/watch?v=EHuJsw5OXFI&feature=player_detailpage

"Ivan the Terrible Twisted"

50 DUBS

50 KB SWINGS

50 PULL UPS

50 SIT UPS

50 DUBS

40 KB SWINGS

40 PULL UPS

40 SIT UPS

50 DUBS

30 KB SWINGS

30 PULL UPS

30 SIT UPS

50 DUBS

20 KB SWINGS

20 PULL UPS

20 SIT UPS

50 DUBS

10 KB SWINGS

10 PULL UPS

10 SIT UPS

*this wod should keep Matt and Jim busy for awhile

"The Running Barbell Bear"

"The Running Barbell Bear"



5 sets of the sequence:
Power clean
Front squat
Push press
Back squat
Push press

5 Rounds, Run 400m between rounds



No resting on the ground (even to regrip).

*post loads to comments

Ruckus 5k, November 3, 2012, Marshfield Fairgrounds

Bench Press.........push ups and run

Strength...........Bench  5-5-5-3-3-3-1-1-1


WOD
100 push ups for time
*each time you break a rep- run 400 meters


this is not bench pressing.............           this is

EMOM for 10...Run 100meters then DL x15 + sit ups x30

Every minute on the minute for 10 minutes.........Run 100 meters


then

"Sizzurp"

 5 Rounds For Time:

 15 Deadlifts (225, 155)

 30 V sit ups w/med ball or KTE

Run, Front Squat, DUBS

Option #1

Run 400 meters w/ med ball
then..........
do 5RFT
5 front squats
15 dubs/ 75 singles

Run 400 meters no ball
then.........
do 5 RFT
5 back squats
15 dubs/ 75 singles

Run 400 meters w/ med ball
then.............
do 5RFT
5 OHS
15 dubs/ 75 singles
Run 400 meters no ball


Option #2

21 Deadlift
50 air squats
25 KTE
15 Deadlift
50 air squats
25 KTE
9 Deadlift
50 air squats
25 KTE

CARDIO!

Option #1

 for time

Run 1600

150 dubs

50 wall balls

Run 800

100 dubs

35 wall balls

Run 400

50 dubs

20 wall balls

Option #2

4 RFT

25 wall balls

25 v situps/ KTE

run 400 meters

Bench, Row, pull-ups

Five rounds for time of:

80% 1rm Bench press, max reps

35 pound dbs Renegade row, 10 reps

35 pound Weighted Pull-ups, 10 reps

Post time and reps to comments.

_____________________________________

Note:  Renegade row—- Push-up, left arm Row, Push-up, rt arm Row   = 1rep

compare to 12/08/10

Matt= 31 minutes / 95#bench/ 30#pull up/ 30#renegade row

SDLHP, THRUSTERS, KB SWING, RUN

5 RFT

21 SDLHP
15 THRUSTERS
9 KB SWINGS
RUN 400 METERS

100 Burpee Box Jumps

Warm up: 100 sit ups

Option #1
Conditioning: 100 Burpee Box Jumps for time
*Stopping to rest will cost you a penalty of 20 DUBS/80 singles




Option #2 
Do Monday's work out if you missed it

Running Gracefully

"Running Gracefully"

for time............

Run 800 meters
10 Clean and Jerks 135/95
Run 800 meters 
10 Clean and Jerks
Run 800 Meters
10 Clean and Jerks

* scaled for women- 50#=60 reps
                                 65#=55 reps
                                 75#=50 reps
                                 85#=45 reps


*scaled for men- 95#=60 reps
                           105#=55 reps
                           115#=50 reps
                           125#=45 reps

Saturday Sept 1, 2012....Row,Push ups

4 RFT

Row 500 meters
25 Push Ups