8/31/13

Finally its Saturday!! Hopefully everyone had a good first week back and you are getting into the swing of things. Have a good condition work out today, so be ready to pace yourself and keep pushing.

Warm-up:

3 rounds

5 pushups

10 situps

15 air squats

10 lunges w/twist

5 inch worms

Strength:

Front Squat

5-5-5-5-5

Work up to a heavy set of five and then do your working sets.

Metcon: Rx'd

AMRAP (as many rounds as possible)

8 burpees 

8 T2B (toes to bar)

8 Box jumps 24/20 in box

Scaled:

8 burpees

8 leg lifts

8 step ups 

Mobility:

Watch the video and work on opening the hip capsule

http://www.mobilitywod.com/daily/thursday-august-29th-2013/

8/30/13

Good morning CrossFit fans! Today's wod is a classic one that is going to tear you up. I am sure many of you have already figured it out, but we are doing FRAN!

Warm-up:
Bulldog Warm-up
3 rounds
5 pushups
10 pullups
15 air squats

Strength:
Thruster
1-1-1-1-1-1-1
Work up to the heaviest single thruster you can do with good form

Metcon:Rx'd
"Fran"
21-15-9
Thruster 95lbs/65lb
Pull-ups

Scaled:
21-15-9
Thruster-65lbs/45lbs
Jumping Pull-ups

8/28/13

My apologies to the 6 AM crew as the workout was not posted last night, I had some technical issues from the storm and couldn't get it to post. So a little late but the afternoon groups can do this and we will all get on the same page soon.

Warm-up:
400 m run
10 walking lunges w/twist
10 inch worms

Strength:
Front Squat
5-5-5

Metcon: Rx'd
"Sugar Daddy"
21-15-9 Deadlifts 225/155
400m run after each set of Deadlifts

Scaled:
21-15-9 Deadlifts 185/115
400m run after each set

As always you scale farther if you feel that it is too taxing on you!

8/27/2013

Here we go day number two and I already missed posting this early, sorry! I will try to be more consistent!

Warm-up:
Row 500m
3 Rounds
8 dislocates
10 walking lunges with a twist
20 sec handstand hold use it to stretch the shoulders
10 air squats

Strength:
Shoulder press
5-5-5-5-5 work up to heavy set of five then start your working sets

Metcon: Rx'd
Black and Blue
5RFT
10 power cleans 135/95
10 burpees

Scaled
5RFT
10 Power cleans 95/ med ball cleans
10 burpees

Mobility:
http://www.mobilitywod.com/daily/tuesday-august-27th-2013/

8/26/2013

Welcome back to our community! It is great to see campus so alive with students. Lets do some great things this semester and really get a good following! To start the week off we are going to do some classic CrossFit workouts to get everyone ready for the work ahead.

Warm-Up:
3 Rounds
run 1 lap
10 lunges
2 inch worms
5 push ups
10 situps

Strength:
Squat
5-5-5-5-5
Work up to the heaviest weight you can do for 5 reps then do five sets at that weight.


Metcon:
"Barbara"
Rx'd
5 rounds for time
20 pull-ups
30 push- ups
40 sit-ups
50 air squats
Rest 3 mins between rounds

Scaled
5 Rounds for time
10 pull-ups
15 push-ups
20 sit-ups
25 air squats
Rest 3 mins between rounds

Mobility:
Super quad stretch 3 min each leg
Calf Stretch 2 min each leg

8/5/13

Happy Monday! hope everyone had a good weekend, now its back to work!

Skills

Snatch

5x1 at 85%
2x2 at 75%

Clean and Jerk Complex
Squat Clean + Hang Squat Clean + Jerk, work up to 3 heavy sets across.

Strength

High Bar Back Squat

8x3 across


Metcon
"Hulk Hogan"
Every 2 minutes complete:
3 Muscle ups
5 Power Cleans, 185/135
7 Burpees
Continue for 20 minutes (10 rounds), or as long as possible.

8/1/13

Happy Thursday!

Lets just get straight to the fun stuff today.

Strength:
Back Squat
4x6

Skill:
OTM x10
2 Squat Snatches @ 65%

OTM x10
2 Squat Cleans + 2 Split Jerks @ 65%

Free standing handstand hold, accumulate 3 mins

Metcon:
"Boat Race"
3RFT:
500m Row
400m Run
Rest 3 min between rounds