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WOD Archive - July 2012

Tuesday July 31 2012
old school hops!
tuesday:

1. cleans: 80%x3, 85%x3,3,3
2. pj+jrk off rack: 80%x2, 2, 85%x2, 2,2
3. clean pulls: 100%x3, 3 (you can put the first 2 down and get set, but on the 3rd rep hold 1"off ground before completing the exercise.) 105%x3, 3, 3
4. good mornings: 5 x 5. you select the weight.
5. box jumps: 20 total

CROSSFITTERS

Warm up: row 500m, dynamic movements, and junk yard dog. Then work up to 65% of your 1 RM power clean.

Strength: 3x5 power clean. 5 reps @ 65% 1 rm, 5 reps @ 75% 1 rm, 5+ reps @ 85% 1 rm.

Work Capacity: Run 4 miles as fast as possible. Kicker = Every 5 minutes, stop what you are doing and perform 10 burpees.

Durability: 50x toes 2 bar, 30x WTD back extensions (20kg plate/10kg plate).
*Break up into sets as needed



Comments (3)

Monday July 30 2012
bars and more bars
monday: EVERY WORKOUT: JUNK YARD DOG, BURGENER WARM UP, SKILL TRANSFER EXERCISES.

1. 3 POS SNATCH: 65% x 3, 3, 70% x 3, 3, 3

2. sn pp: 85%x3,3. 90%x3,3,3

3. back squat: 85%x3x5

4. clean shrugs: 125% 5 x 5

5. back ext: 3 x 10

6. toes to bar: 2 x 10

7. chins: 20

CROSSFITTERS

Warm up: run 400m, dynamic movements, then junk yard dog.

Strength: 3x5 back squat. 5 reps @ 65% 1 rm, 5 reps @ 75% 1 rm, 5+ reps @ 85% 1 rm.

Work capacity: complete as many rounds as possible in 15 minutes of the following...
3x power clean (80kg/60kg)
1x rope climb
200m sprint

Core: 50x GHD sit ups, 30x reverse hypers (ahap)



Comments (5)

Sunday July 29 2012
my mom and dad
sunday:

OLYMPIC WEIGHTLIFTERS AND CROSSFITTERS

rest day!



Comments (5)

Saturday July 28 2012
yoga at mikes gym
saturday:

1. snatch: 75%x2, 80%x2, 85%1, 90%x1, 85%x1, 90%x1

2. cln and jerk: 75%x2, 80%x2, 85%x1, 90%x1

3. front squat: 80%x5, 85%x4, 4, 3

4. snatch pwr shrugs: 120%x5, 5, 5

5. good mornings: 6,6,5, 5

6. toes to bar: 10, 10

CROSSFITTERS

REST DAY



Comments (5)

Friday July 27 2012
cape girardeau, mo
friday:

rest day!

CROSSFITTERS (deload week)

w
Warm up: 3 rounds with barbell: run 200m, 5x military press, 5x push press, 5x jerk, stretch or dynamic movement of your choice.

Strength: 3x5 military press. 5 reps @ 40% 1 rm, 5 reps @ 50% 1 rm, 5 reps @ 60% 1 rm.

Work capacity: 15 rounds, every 30 seconds, complete the following...
1x snatch + 1x overhead squat @ 50-60% body weight depending on your technique.

Core: 50x ball slams (ahap), 30x strict pull ups.



Comments (4)

Thursday July 26 2012
helzy does good mornings
thursday:

1. snatch: work up to 80%x2, 85%x2, 2, 1
2. pwr cln+hang clean+clean: 75%x3, 80%x3, 3, 3
3. back sqt: 80%x5,5,5,5
4. box jumps: 10
5. chins: 10

CROSSFITTERS (Deload Week)

Warm Up: Row 500m, then dynamic movements of your choice, then junk yard dog.

Strength: 3x5 Deadlift. 5 reps @ 40% 1 RM, 5 reps @ 50% 1 RM, 5 reps @ 60% 1 RM.

Work Capacity: Complete 9 rounds for time of the following...
7x Clean (185#/135#)
8x Burpee box jump (36in/30in)

Core: 3 Rounds - 20x sledge strikes, 5x Romanian deadlift (Start at 100% 1 RM clean and increase weight each round).



Comments (5)

Wednesday July 25 2012
round table
wednesday

rest day

CROSSFITTERS

Warm Up: Run 400m, dynamic movements of your choice, then junk yard dog.

Work Capacity: Complete 3 rounds for time of the following...
Run 800m
30x KB swing (24kg/16kg)
30x Pull ups
30x Push ups

Core: 50x GHD sit ups, 30x Good mornings (AHAP)
*Break up into sets as needed



Comments (3)

Tuesday July 24 2012
a lifter from new zealand that donna and matt brought over!!
every workout this week do: junk yard dog, burgener warm up, skill transfer exercises.

tuesday:

1. cleans: work up to 80%x3x2, 85%x2, 2, 2
2. rack jerks: 80%x3x2, 85%x3x3
3. clean pulls: 100%x3x2, 105%x3x2
4. good mornings: 5, 5, 5
5. weighted situps x 50
6. box jumps: 25 total

CROSSFITTERS (deload week)

Warm Up: Row 500m, then dynamic movements, stretches, and exercises of your choice.

Strength: Power Clean - 3x5. 5 reps @ 40% 1 RM, 5 reps @ 50% 1 RM, 5 reps @ 60% 1 RM.

Work Capacity: 5 Rounds, complete as many rounds as possible in 3 minutes of the following...
3x Power Snatch (40kg/30kg)
6x burpee
9x sit up
*Note: rest 60 seconds between each 3 minute amrap.

Durability: 3 Rounds-60 second plank, 10x russian twist each side (25#/15#), 10x Back extensions.



Comments (4)

Monday July 23 2012
this 74 yr old does ohs!
monday: every workout this week do: junk yard dog, burgener warm up, skill transfer exercises.


1. pwr sn+hang sn+ sn: work up to 60% x 3, 65%x3x2, 60%x3
2. sn balance: work up to 80%x3x2, 85%x3
3.back sqt: 85%x4, 3, 3, 3
4. clean shrugs off rack using straps: 125% x 5 x 3 sets.
5. back extensions: 10, 10
6. toes to bar: 10
7. chins: 20 total

CROSSFITTERS (Deload week)

Warm Up: Row 500m, then dynamic movements and stretches of your choice.

Strength: 3x5 back squat. 5 reps @ 40% 1 RM, 5 reps @ 50% 1 RM, 5 reps @ 60% 1 RM.

Work Capacity: Complete the following for time (2012 Crossfit Games chipper)...
155 pound Overhead squat, 10 reps
10 Box jump overs, 24" box
135 pound Thruster, 10 reps
205 pound Power clean, 10 reps
10 Toes to bar
10 Burpee muscle-ups
10 Toes to bar
205 pound Power clean, 10 reps
135 pound Thruster, 10 reps
10 Box jump overs, 24" box
155 pound Overhead squat, 10 reps

Core: 30x Reverse hypers (AHAP)
*Break up into sets as needed



Comments (8)

Sunday July 22 2012
i love my mikes gym sunsets
sunday:

OLYMPIC WEIGHTLIFTERS AND CROSSFITTERS

rest day.



Comments (3)

Saturday July 21 2012
footwork drill for the jerk
saturday:

1. snatch: work up to 75%x2, 80%x2, 85%x1, 90%x1, 85%x1, 90%x1x2

2. cln and jerk: work up to 75%x1, 80%x1, 85%x1, 90%x1, 85%x1, 90%x1x2

3. front squat: 80%x3x 2, 85%x3x3

4. good mornings: select your weight x 5x3 sets

5. abs: toes to the bar: 3 x 10 reps

CROSSFITTERS

REST DAY



Comments (5)

Friday July 20 2012
watching the kids at the xfit games was spectacular!!!
friday:

rest day

CROSSFITTERS

Warm Up: Row 500m, then dynamic movements and stretches of your choice.

Strength: 3x1 Press. 1 rep @ 75% 1 RM, 1 rep @ 85% 1 RM, 1 rep @ 95% 1 RM.

Work Capacity: Complete the following for time...

100x air squat
4x rope climb
75x air squat
3x rope climb
50x air squat
2x rope climb
25x air squat
1x rope climb

Core: 50x GHD sit ups, 30x Good mornings (AHAP)
*Break up into sets as needed



Comments (9)

Thursday July 19 2012
crossfit games
thursday: junk yard dog warm up + burgener warm up + skill transfer exercise.

1. snatch: work up to 80% x 2 x 2, 85% x 2, 1, 1.

2. 2 cln pulls + 2 cleans (4 reps) work up to 75%x4x2, 80% x 4 x 3 sets

3. back squat: work up to 80% x 5 x 5

4. box jumps x 15

5. chins: 25


CROSSFITTERS


CROSSFITTERS

Warm Up: Run 400m, then dynamic movements and exercises of your choice. Next warm up to 75% of your 1 RM deadlift.

Strength: 3x1 deadlift. 1 rep @ 75% 1 RM, 1 rep @ 85% 1 RM, 1 rep @ 95% 1 RM.

Work Capacity: Complete 8 rounds of the following..
10x Overhead squat (40kg/30)
1x Prowler push (AHAP)
8x toes 2 bar
60 seconds rest

Core: 100x sit ups, 50x Back extensions.n



Comments (8)

Wednesday July 18 2012
crossfit games
wednesday: rest day!

CROSSFITTERS

Warm Up: 3 Rounds-Run 200m, 10x overhead squat (45#), 10x pull ups, 10x push ups, 10x sit ups, 10x back extensions.

Work Capacity: Complete 5 rounds for time of the following...
Run 400m
15x Overhead squat (40kg/30kg)
15x Pull up
15x GHD sit up

Durability: Romanian Deadlift - 3 sets x 5 reps (AHAP). Then 1x max plank hold.



Comments (4)

Tuesday July 17 2012
crossfit games were amazing!!
tuesday: junk yard dog, burgener warm up, skill transfer exercises

1. 2 pos cleans (floor+mid thigh): work up to 80% x 2 x 2, 85% x 2 x 3 sets

2. rk jerks: work up to 80% x 2 x 2, 85% x 2 x 3

3. clean pulls: work up to 100% x 3x2, 105% x 3 x 3

4. halting dead lifts: work up to 80%x5x5

5. box jumps: 25

CROSSFITTERS

Warm Up: Run 400m, then dynamic movements and exercises of your choice. Next warm up to 75% of your 1 RM power clean.

Strength: 3x1 Power clean. 1 rep @ 75% 1 RM, 1 rep @ 85% 1 RM, 1 rep @ 95% 1 RM.

Work Capacity: Complete the following for time...
10x Clean and jerk (185#/135#)
Sprint 100m
7x rope climbs (20ft)
Sprint 100
10x Clean and jerk (185#/135#)

Core: 3 Rounds. 15x WTD sit ups (45#/25#), 45/45 side bridge, 10x russian twist each side, 10x good morning (light).



Comments (3)

Monday July 16 2012
brick crossfit!
Monday

olympic lifting: junk yard dog, burgener warm up, skill transfer exercises-snatch.

1. 2 snatch pulls + 2 snatches: work up to 73% x 4 (2+2) x 2 sets, 78% x 4 x 3 sets
2. sn balance: work up to 80% x 3, 85%x3x4 (work on speed under the bar. drive down hard)
3. back sqt: work up to 85%x3x5
4. clean shrugs off rack: work up to 125% x 5x5
5. reverse back ext: 15, 12, 10
6. sit ups x 100
7. chin ups x 40

CROSSFITTERS

Row 500m, then dynamic movements, exercises and stretches of your choice. Then work up to 75% of your 1 RM back squat.

Strength: 3x1 Back squat. 1 reps @ 75% 1 RM, 1 reps @ 85% 1 RM, 1+ reps @ 95% 1 RM.
*Last set is a burn out set.

Work Capacity: Complete as many rounds as possible in 20 minutes of the following...
6x Sandbag clean + lunge each leg (60#/40#)
50m Sand bag shuttle (60#/40#)
1x rope climb
50m sand bag shuttle (60#/40#)

Core: 50x 1-arm KB sit ups (16kg/12kg), 30x Reverse Hypers (AHAP)
*Break up into sets as needed.



Comments (7)

Sunday July 15 2012
cousin jims place in missouri
sunday:

OLYMPIC WEIGHTLIFTERS AND CROSSFITTERS

much needed rest day!!



Comments (3)

Saturday July 14 2012
my buddies in montana
saturday:

1. snatch: work up to 75%x2, 80%x2, 85%x1x2, 88%x1, 85%x1

2. cln and jerk: work up to 75%x2+1, (2 clns+1jerk) 80%x2+1, 85%x1x2 sets, 88%x1, 85%x1

3. fs: 75%x3x2, 80%x3x3

4. sn pwr shrugs: work up to 100%x5, 110%x5x2 sets

5. hanging leg raise: 3 x 10

CROSSFITTERS

REST DAY



Comments (3)

Friday July 13 2012
my baby girl
friday:

rest day

CROSSFITTERS

Warm Up: Run 400m, then dynamic movements and stretches of your choice. Then work up to 70% of your 1 RM press.

Strength: Press. 3x3. 3 reps @ 70% 1 RM, 3 reps @ 80% 1 RM, 3+ reps @ 90% 1 RM. Last set is a burn out set.

Work Capacity: 5 rounds. Every 3 minutes, perform the following...
5x Deadlift (50kg/30kg)
5x Hang power clean (50kg/30kg)
5x Front squat (50kg/30kg)
5x push press (50kg/30kg)
200m run

Core: 1x max plank hold. If women are under 2 minutes, and men under 3 minutes, perform a 25x burpee penalty.



Comments (4)

Thursday July 12 2012
teaching footwork at a crossfit olympic course
thursday:

1. snatch: 3 snatches from the floor, then 2 snatch pulls. this ='s 5 reps. work up to 75%x3 snatches then add 2 snatch pulls. 3+2. do this for 2 sets. then work up to 80%x3+2 x 3 sets.

2. pwr clean + hang clean + clean=3 reps. work up to 70%x3 x 2 sets. 75%x3x3

3. back sqt. work up to 75%x6x5 sets.

4. box jumps: 15 total

5. chin ups: 30 total.

CROSSFITTERS

Warm up: Row 500m, then dynamic movements and stretches of your choice. Then work up to 70% of your 1 RM deadlift.

Strength: 3x3 deadlift. 3 reps @ 70% 1 RM, 3 reps @ 80% 1 RM, 3+ reps @ 90% 1 RM.

Work capacity: complete the following for time...
2,000m row
100x ball slams (use the heaviest ball you have)

Core: 3 rounds: 10x wtd leg levers, 10x wtd back extensions.



Comments (5)

Wednesday July 11 2012
one of the great ones!!
wednesday:

rest day!! enjoy it. these last 2 days have been tough!!

CROSSFITTERS

Warm Up: Run 400m, then dynamic movements and stretches of your choice.

Work Capacity: "Fight Gone Bad". Complete 3 rounds of the following...
1 min max Wallball shots (20#/12#)
1 min max sumodeadlift high pulls (75#/55#)
1 min max box jump (24in/20in)
1 min max push press (75#/55#)
1 min max row (calories)
1 min rest
*If you are under 300 points, perform a 25x burpee penalty.

Core: 50x WTD sit ups, 15x Romanian deadlifts (Heavy)
*Break up into sets as needed.



Comments (4)

Tuesday July 10 2012
great xfti box in morristown, nj
tuesday:

1. 3 pos cleans: one from high hang, 1 from mid thigh, 1 from floor. this ='s 3 reps.
work up to 75%x3x2, 80%x3x3

2. rack jerks behind neck: work up to 75%x3, 80%x3

3. clean pulls: work up to 95%x3x2 sets, 100%x3x3 sets.

4. sit ups: 100

5. box jumps: 25 total

CROSSFITTERS

Warm Up: Run 500m, then dynamic movements of your choice. Next, warm up to 70% of your 1RM Power clean.

Strength: Power Clean. 3 reps @ 70% 1 RM, 3 reps @ 80% 1 RM, 3+ reps @ 90% 1 RM.
*Last set is a burn out set.

Work Capacity: Complete 3 rounds for time of the following...
500m row
21x push press (75#/55#)
11x deadlift (Bodyweight)

Core: 3 Rounds. 10x GHD sit ups, 60 sec plank, 10x russian twist each side (25#), 10x good morning (light).



Comments (5)

Monday July 9 2012
checking position
monday:

1. pwr snatch+ hang snatch+ snatch: this ='s 3 reps. work up to 70%x3, 75%x3x3, 70%x3

2. snatch balance: work up to 75%x3x2, 80%x3x3

3. back sqt: work up to 80%x5x5 (omg!)

4. clean shrugs: work up to 100% x 5, 110%x5, 120%x5

5. good mornings: 3 x 5 reps you decide the weight.

6. chin ups: 30 total

7. sit ups x 100

CROSSFITTERS

Warm Up: Row 500m, then dynamic movements of your choice. Next, warm up to 70% of your 1RM back squat.

Strength: Back squat. 3 reps @ 70% 1 RM, 3 reps @ 80% 1 RM, 3+ reps @ 90% 1 RM.
*Last set is a burn out set.

Work Capacity: 10 rounds for time of the following...
3x Snatch (60kg/40kg)
6x Box jump (30in/24in)
100m sprint
30 seconds rest

Core: 50x GHD sit ups, 30x Reverse hypers (AHAP)
*Break up into sets as needed



Comments (11)

Sunday July 8 2012
sunset at mikes gym
sunday:

go to church!!!

OLYMPIC WEIGHTLIFTERS AND CROSSFITTERS
rest day!



Comments (5)

Saturday July 7 2012
my kind of place!
saturday:

1. snatch: work up to 75%x1, 80%x1, 85%x1, 80%x1, 85%x1, 90%x1

2. cln and jerk; work up to 80%x1, 85%x1, 90%x1

3. fs: work up to a heavy single.

CROSSFITTERS

Warm up: Work up to 1 RM strict press.

Strength: 3x5 strict press. 5 @ 65%, 5 @ 75%, 5 @ 85%. All % are taken from your 1 RM.

Work capacity: 15 rounds, every 30 seconds perform the following...
1x squat clean + 1x front squat (bodyweight)

Core: 30x good mornings (light)




Comments (11)

Friday July 6 2012
geezer crossfing
friday:

rest day

CROSSFITTERS

Warm up: work up to a 1 RM deadlift.

Strength: 3x5 deadlift-5 @ 65% 1 RM, 5 @ 75% 1 RM, 5 @ 85% 1 RM.

Work capacity: For time..."fran". 21-15-9 reps of...
Thruster (95#/65#)
Pull ups

Core: 30x wtd leg levers

*note: As many of you can see, the xfit programming has changed up a bit. For the next 7 weeks, we will be doing a modified Wendler based strength cycle. It will consist of 5 days a week with strength and a short, intense work capacity m, t, th, f, and a longer work capacity on Wednesday by itself. By week, reps schemes will consist of 5, 3, 1, deload, 5, 3, pr week. Monday will be squat, Tuesday is power clean, Thursday is deadlift, and Friday is press. Due to the holiday this week is a bit off, but from here on out you can expect the schedule mentioned above.



Comments (6)

Thursday July 5 2012
O BOSS HOSS is officially retired!!
thursday:

1. snatch: work up to 70%x3 reps from ground, 2 sets. 75% x 3 reps from ground.

2. pwr clean+hang clean+clean work up to 65% x3x2 sets, 70% x 3 x 3 sets.

3. back sqt: work up to 80% x 3 x 5 sets.

4. sn pull: work up to 90% x 3 x 5 sets. (work on positioning and speed thru the middle.)

5. good mornings: work up to 70%x5x5

6. weighted sit ups x 100.

CROSSFITTERS

REST DAY



Comments (12)

Wednesday July 4 2012
enjoy the forth of july! mikes gym early morning!!
rest day!! enjoy the day at and celebrate our freedom and liberties!! give thanks to our military who allow us to have what we have!!!

CROSSFITTERS

Warm Up: Work up to 1 RM power clean

Strength: Power Clean- 5 reps @ 65% 1 RM, 5 reps @ 75% 1 RM, 5 reps @ 85% 1 RM.
*Note: It is one set of 5 at each of the percentages, not 5 singles.

Work Capacity: 8 rounds, every 60 seconds perform the following...
5x Clapping push ups
1x 30m prowler push (AHAP)

Core: 1x max plank hold.
*If under 3 minutes, perform a 25x burpee penalty.



Comments (7)

Tuesday July 3 2012
old guys rule!!
tuesday:

OLYMPIC WEIGHTLIFTERS

1. 3 pos cleans work up to 70%x3x2, 75%x3x4.

2. rack jerks bnk: work up to: 70% x3 x3, 75% x 3 x 3

3. clean pulls x 90% x 3 x 3, 95%x 3 x 2

4. good mornings: 4 x 8 reps you choose weight. be careful here. stay back.

5. weighted sit ups x 25, 25.

CROSSFITTERS

Warm Up: Work up to a heavy clean, then back it down 10kg and perform 3x singles. Then, work up to a 90% snatch, and perform 5 singles.

Strength:
Back Squat: 5x 65%, 5x 75%, 5+x 85%
*Percentages are taken off of your 1 RM, and the last set is a burn out set. If you do not know what your 1 RM Back squat is, find that as your warm up instead of doing cleans and snatches.

W.O.D.:
Complete as many rounds as possible in 12 minutes of the following..
1x Suicide sprint (0-10m-20m)
1x Rope climb
10x KB Swing (24kg/16kg)

Core:
3 Rounds (not timed)
20x sledge strikes
5x Romanian Deadlift (Medium weight)



Comments (6)

Monday July 2 2012
drawing at xfit east coast
monday: beginning a different cycle.

junk yard dog+burgener warm up+skill transfer exercises

1. pwr sn+hang snatch+snatch: work up to 65% x 3 x 3, 70% x 3 x 3. each rep is counted as 1.

2. sn balance: work up to 70%x3x3, 75%x3x3

3. back squat: work up to 75% x 8, 8, 6, 6, 5

4. clean shrugs off rack: use straps. use a dip and drive up shrugging the bar violently. make sure you FINISH!!! WORK UP to 100%x5, 105%x5, 110%x5x 2

5. sit ups x 100 reps.

CROSSFITTERS

REST DAY



Comments (7)

Sunday July 1 2012
lake tahoe
sunday:

rest day

CROSSFITTERS

Warm up: 3 rounds: row 250m, 5x press, 5x push press, 5x jerk. Increase weight each round.

Strength: work up to a 3 rm push press and perform 3 sets at that weight.

W.O.D.: complete the following in as least amount of sets as possible...
50x pull ups
100x sledge strikes
* each time you break, perform a 3 x burpee penalty at the end of the wod.

Durability,: 1x max plank hold.



Comments (8)