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WOD Archive - August 2013

Saturday August 31 2013
cody man working the jerk!!
saturday:

1. snatch: heavy single

2. cln and jerk: heavy single

3. abs: your choice.

CrossFitters

Strength:
1) Olympic lifting WOD

Work Capacity:
1) "Hotshots 19". Complete 6 rounds of:
30x squats
19x power clean (135#/95#)
7x strict pull ups
400m run



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Friday August 30 2013
coaching each other!
friday:

Olympic lifters and CrossFitters

rest day!!



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Thursday August 29 2013
coaching coaches!!
thursday:

1. front squat: 3, 2, 1, 1, 1, 1, 1

2. snatch: work up to 80%x1x5

3. cln and jerk: work up to 80%x1x5

4. weighted sit ups x 50.

CrossFitters

Strength:
1) Power clean - Work up to a max for the day
2) Rack jerk - Work up to a max double for the day.
3) For 20 minutes, EMOM, peform:
-Odd minute: 3x power clean (70%)
-Even minute: 10x pistols, alternating

Work Capacity:
1) Complete 2 rounds of:
100x double unders
50x DB thrusters (35#/25#)
25x toes to bar




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Wednesday August 28 2013
great pix!!!
wednesday: junk yard dog + burgener warm up + skill transfer exercises + 3 pos snatches x 3 reps each position.

1. pwr snatch+ohs: work up to 75%x1+1+3x5 sets.

2. pwr clean+fs+jerk: work up to 70%x1+1+1 x 5 sets.

3. good mornings: 4 sets x 4 reps...last rep explosive.

4. chins: 25.

CrossFitters

Conditioning:
1) 8x 200m sprints (Rest 60 seconds between sprints).

Strength:
1) Front squat - 10 sets x 3 reps @ 78% 1 RM

Core:
1) 3 rounds - 10x WTD toes to bar, 10x reverse hyper (AHAP)

*Rest 30-60 minutes, then:

Work Capacity:
1) "Donny". Complete 21-15-9-9-15-21 rep of:
Deadlift (225#)
Burpee




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Tuesday August 27 2013
crossfit squamish!!
tuesday:

1. front squat: 3, 2, 1, 1, 1, 1, 1

2. clean and jerks: work up to 80%x1x5

3. clean pulls standing on a 2" plate. work up to 100% of best clean x 2 x 2

4. box jumps x 15.

CrossFitters

Strength:
1) Muscle snatch - Work up to a 1 RM
2) Snatch - Work up to a max for the day.
3) For 20 minutes, EMOM, peform:
-Odd minute: 3x hang squat snatch (70%)
-Even minute: 10x GHD sit ups

Work Capacity:
1) Complete 3 rounds for time of:
30x wallball
15x power clean (135#/95#)
10x burpee



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Monday August 26 2013
banff!!
monday: new cycle....short cycle.

1. front squat: 3, 2, 1, 1, 1, 1, 1

2. snatch: work up to 80%x1x5

3. snatch balance: work up to a heavy single. 2, 2, 1, 1, 1.

4. good mornings: 5, 4, 3, 3, 2.

5. weighted sit ups x 50.

CrossFitters

AM:
Conditioning:
1) 5x 350m sprint. Goal is under 1:05 for each sprint.

PM:
Strength:
1) Back squat: 3 reps x 10 sets @ 78% 1 RM

*Rest 30-60 minutes, then

Work Capacity:
1) Complete the following for time:
20x front squat (185#/125#)
30x box jumps (24in/20in)
40x toes to bar
50x calories on rower

*Rest 5 minutes then,

2) Complete the following for time:
30x muscle ups



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Sunday August 25 2013
LEGIT TRAVELING BAG!!
sunday:

Olympic lifters and CrossFitters

rest day!! ride the harley!!



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Saturday August 24 2013
totally paleo!!
saturday:

1. snatch: heavy single

2. cj: heavy single

3. sit ups x 100

CrossFitters

Olympic lifting WOD or rest day



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Friday August 23 2013
crossfit kamloops, bc!! legit....AGAIN!!
friday:

rest day

CrossFitters

Conditioning:
2 mile run timed trial

Strength:
1) Clean and Jerk - Work up to a heavy single and perform 5 singles at that weight
2) Bench press - Work up to a 3 RM.

Work Capacity:
1) "Dobogai" Complete 7 rounds for time of:
-8x muscle ups
-22yd famers carry (50#DB)



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Thursday August 22 2013
crossfit squamish, bc. legit!!
thursday: concentrate on speed!! good mechanics!!! technique!!

1. SNATCH TECH: work up to 60%x2x5

2. cln+ JERK: work up to 60%x2+2x4

3. speed good mornings x 5reps x 3 sets add a bit of weight.

4. chins: 25

CrossFitters

Strength:
1) Muscle snatch - Work up to a max for the day
2) Deadlift (standing on a 2" plate or box) - 5 sets x 5 reps (Increase the weight each round)
3) Snatch Push press - 5 sets x 5 reps (Increase the weight each round)

Work Capacity:
1) Complete 7 rounds of:
7x burpees
1x rope climb, legless (15ft)

Core:
1) 3 rounds - 20x sledge hammer strikes, 20x standing Russian twist, 60x planks




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Wednesday August 21 2013
is this paleo?
wednesday:

1. front squats: work up to 3 sets x 2, 1, 1 reps at 91%.

2. clean pulls standing on 1" block: work up to,100%x2x2, +5 kg x 2

3. push press: 5 x 5...5th set heaviest.

4. good mornings: 3 x 5 reps down to 45 degree angle. keep it light.

5. 100 ab mat sit ups.

CrossFitters

Conditioning:
20 rounds: 30 second max effort AirDyne, 30 seconds rest. If you do not have access to an AirDyne then use a rower or run!

Strength:
1) Front squat - 10 sets x 3 reps @ 76% 1 RM.

Work Capacity:
1) Complete 21-15-9 reps of:
Wallball (20#/14#)
Ball slam (25#/20#)
*Rest 3 minutes, then
2) Complete 10-9-8...1 reps of:
Toes to bar
Handstand push up
*Rest 3 minutes, then:
3) Row 250m for time.



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Tuesday August 20 2013
beautiful lake louise!!
tuesday: concentrate on speed!! good mechanics!!! technique!!

1. SNATCH TECH: work up to: 55%x2x3, 60%x2x3, 65%x1x3

2. cln+PWR JERK + JERK: work up to 55%x1+2 x 3 sets, 60%x1+2x3 sets, 65%x1+1x2 sets.

3. speed good mornings x 5 x 3 sets.

4. chins: 25

CrossFitters

Strength:
1) Snatch - (60%x3, 65%x2, 70%x1) x 3 sets
2) 1x Clean + 2x Jerk - 70%x 1+2 x 5 sets.

Work Capacity:
1) Complete 3 rounds for time of:
Run 400m
5 Rounds: 5x pull up, 10x push up, 15x air squats

Core:
1) 3 rounds - 15x weighted sit ups (45#/25#), 10x reverse hypers (AHAP)



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Monday August 19 2013
great pix!!!
monday: last week of this cycle

1. back squat: 3sets x 2 reps at 91%, 2 sets x 1 rep at 93%

2. sn pulls standing on 1" block: 100%x2x3

3. snatch pp: 5, 4, 3, 2, 1

4. sit ups using plate behind head and feet over bench: 50 reps.

5. chins x 25

CrossFitters

AM:
Conditioning:
1) Warm up, then 5x500m row sprints. Rest 2 minutes between each sprint

PM:
Strength:
1) Back squat: 3 reps x 10 sets @ 76% 1 RM

*Rest 30-60 minutes, then

Work Capacity:
1) Complete 21-15-9 reps of:
-Overhead squat (95#/65#)
-Toes to bar
*Rest 5 minutes, then
2) 21-15-9 reps of:
-Thruster (95#/65#)
-Bar facing burpees



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Sunday August 18 2013
beau demo's set up!!
sunday:

Olympic lifters and CrossFitters

rest day!!



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Saturday August 17 2013
instructor tia!!
saturday:

1. snatch: heavy single

2. cj: heavy single

3. sit ups x 100

CrossFitters

Rest day or Olympic lifting WOD



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Friday August 16 2013
reebok crossfit ramsay
friday:

rest day

CrossFitters

Warm Up: 10 minutes of skill practice

Strength:
1) 3x Pause back squat: Work up to a max for the day.
2) 3 rounds:
-10x thruster (60kg/40kg)
-Run 200m
-45 seconds rest
3) 3 rounds:
-10x sandbag get ups (80#/60#)
-2 minute step ups
-60 seconds rest

Work Capacity:
1) AirDyne 100 calories for time:
*Kicker = EMOM stop what you are doing and perform 3x muscle ups.



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Thursday August 15 2013
cody L working set up!
thursday: concentrate on speed!! good mechanics!!! technique!!

1. SNATCH TECH: work up to (55% x 3, 60%x2, 65%x2)3 that is 3 waves!

2. cln+PWR JERK + JERK: work up to 55% x 1+2 x2 sets, 60%x1+2 x 2 sets, 65%x1+2x2 sets.

3. speed good mornings x 10 x 3 sets.

4. chins: 25

CrossFitters

Strength:
1) In the hole front squat - Work up to a max for the day.
2) Clean and jerk - Work up to a max double for the day.
3) Push press - Work up to a max for the day.

Work Capacity:
1) Complete the following for time:
10x rope climb, (15ft)
20x push jerk (135#/95#)
30x box jump (24in/20in)
40x toes to bar
50x calories on the rower



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Wednesday August 14 2013
working the burgener warm up!
wednesday:

1. front squats: work up to 6 sets x 2 reps at 88%.

2. clean pulls standing on 1" block: work up to,100%x2x3

3. push press: 5 x 5...5th set heaviest.

4. good mornings: 3 x 5 reps down to 45 degree angle. keep it light.

5. 100 ab mat sit ups.

CrossFitters

Conditioning:
1) 5x long hill sprints. Ideally these should last 1:30 - 2 minutes. Rest is an easy jog back down the hill.

Strength:
1) Front squat - Work up to a max for the day in 10 reps or less
2) Snatch - Work up to 90% for 5 singles
3) For 20 minutes, EMOM, perform:
-Odd minute: 2x squat cleans (80%)
-Even minute: 10x ball slams (AHAP)

Core: 2 rounds: Max rep sit ups in 2 minutes, rest 2 minutes, Max rep push ups in 2 minute.



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Tuesday August 13 2013
love this!! all box\'s should have!
tuesday: concentrate on speed!! good mechanics!!! technique!!

1. SNATCH TECH: work up to 50% x 3 x 3 sets. 55%x2x3, 60%x2x3

2. cln+PWR JERK + JERK: work up to 50% x 1+2 x3 sets, 55%x1+2 x 3 sets, 60%x1+2x3 sets.

3. speed good mornings x 10 x 3 sets.

4. chins: 25

CrossFitters

Strength:
1) Work up to a 1 RM snatch grip deadlift
2) For 20 minutes, EMOM, perform:
-Odd minute: 3x snatch grip deadlift (80% 1 RM)
- Even minute: 5x handstand push ups (Strict or on a deficit)

Work Capacity:
1) Complete the following for time:
-30x back squat (225#/185#)
-1,000m row

Core:
Max rep med ball GHD sit ups, rest 2 minutes, max rep back extensions with 45/25# plate on back.



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Monday August 12 2013
junk yard dog!!
monday: strength cycle.

1. back squat: 5 sets x 2 reps at 88%

2. sn pulls standing on 1" block: 100%x2x3

3. snatch pp: 5, 4, 3, 2, 1

4. sit ups using plate behind head and feet over bench: 50 reps.

5. chins x 25

CrossFitters

Conditioning:
3x 800m sprints
*Rest 5 minutes between each sprint

Strength:
1) Back squat - 10 sets x 3 reps @ 76% 1 RM

Work Capacity:
Complete as many rounds as possible in 20 minutes of:
-10x push press (50kg/40kg)
-10x KB swing (32kg/24kg)
-10x box jump (24in/20in)
-10x toes to bar



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Sunday August 11 2013
strong finish!!! get the idea??
sunday:

Olympic lifters and CrossFitters

rest day



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Saturday August 10 2013
pull under!
saturday:

1. snatch: work up to a fairly (your interpretation) heavy single.

2. cln and jerk: same as snatch.

3. good mornings: 3 x 5 reps. you choose weight.

4. sit ups x 100.

CrossFitters

Olympic lifting WOD or rest day



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Friday August 9 2013
finish strong
friday:

rest day!

CrossFitters

Conditioning:
1) 3x 1,000m rows (rest 3 minutes between each round)

Strength:
1) Back squat - Work up to a heavy single and perform 5 sets at that weight.

Work Capacity:
1) Complete the following for time:
Row 100 calories
*Kicker = At the top of every minute, stop what you are doing and perform 5x thrusters (50kg/40kg)



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Thursday August 8 2013
load them up!!!
thursday: concentrate on speed!! good mechanics!!! technique!!

1. SNATCH TECH: work up to 55% x 3 x 2 sets. 60%x2x2, 65%x2x2

2. cln+PWR JERK + JERK: work up to 55% x 1+2 x2 sets, 60%x1+2 x 2 sets, 65%x1+2x2 sets.

3. speed good mornings x 10 x 3 sets.

4. chins: 25

CrossFitters

Conditioning:
Run 40 minutes in the most difficult terrain you have access to.

Strength:
1) Work up to a 1 RM hang squat clean
2) For 20 minutes, EMOM, perform:
Odd minute: 3x hang squat clean (80% 1 RM)
Even minute: 10x burpee

Work Capacity:
1) Complete as many rounds as possible in 7 minutes of:
-3x Bar muscle ups
-6x Hand stand push ups
-9x box jumps (30in/24in)



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Wednesday August 7 2013
i continue to love this pix for the pull under!
wednesday:

1. front squats: work up to 6 sets x 3 reps at 85%.

2. clean pulls standing on 1" block: work up to, 95%X2, 100%x2x2

3. push press: 5 x 5...5th set heaviest.

4. good mornings: 3 x 5 reps down to 45 degree angle. keep it light.

5. 100 ab mat sit ups.

CrossFitters

Work Capacity:
Complete 3 rounds of:
60 second max rep jumping air squats
60 second max rep 1-leg DB deadlift, left (70#/50#)
60 second max rep KB swing (32kg/24kg)
60 second max rep 1-leg DB deadlift, right
60 second max rep DB bent over row (70#/50#)
Run 800m
60 second plank

Strength:
For 20 minutes, every minute on the minute, perform:
10x WTD barbell lunge, front rack (115#/85#)
10x DB bench press (50#/35#)

Conditioning:
5x hill sprints
*Sprint should last 35-40 seconds and the rest is walk back down the hill



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Tuesday August 6 2013
launch those hammies!
tuesday: concentrate on speed!! good mechanics!!! technique!!

1. SNATCH TECH: work up to 50% x 3 x 2 sets. 55%x2x2, 60%x2x2

2. cln+PWR JERK + JERK: work up to 50% x 1+2 x2 sets, 55%x1+2 x 2 sets, 60%x1+2x2 sets.

3. speed good mornings x 10 x 3 sets.

4. chins: 25

CrossFitters

Work Capacity:
1) Complete as many rounds as possible in 20 minutes of:
400m run
10x DB thrusters (40#/25#)
10x burpees

Strength:
1) 5 rounds, not timed:
-3x Deadlift (increase the weight each round)
-5x weighted pull ups with a negative.
-10x Weighted inverted sit ups

Conditioning:
1) Tabata run at an incline (use a treadmill if you have access to one)



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Monday August 5 2013
legend!
monday: strength cycle.

1. back squat: 7 sets x 3 reps at 85%

2. sn pulls standing on 1" block: 95%x2, 100%x2x2

3. snatch pp: 5, 4, 3, 2, 1

4. sit ups using plate behind head and feet over bench: 50 reps.

5. chins x 25

CrossFitters

Conditioning:
1) 5x500m row sprints. Rest 2 minutes between each sprint.

Strength:
1) 3x pause front squats: Work up to a max for the day and perform 2 sets at that weight.
2) Snatch - Work up to a max for the day, then back it down 10kg and perform 5 singles.

Work Capacity:
1) "Grace". Complete the following for time:
-30x clean and jerks (135#/95#)

Core: 50x ghd sit ups



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Sunday August 4 2013
xfit finals!!
sunday:

Olympic lifters and CrossFitters

rest day!!



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Saturday August 3 2013
smart man!!! NOW HE LOOKS LIKE A LIFTER!
saturday:

1. snatch: go for a fairly heavy snatch. it has been a while so tread lightly!!

2. cj: same as the snatch!!

3. sit ups x 100

CrossFitters

Rest day or Olympic lifting WOD



Comments (0)

Friday August 2 2013
crossfit cj ladder!
friday:

rest day

CrossFitters

AM:
Conditioning:
1) 10 rounds - 250m row, 60 seconds rest.
For any row over 50 seconds/55 seconds, add another round for a penalty.

PM:
Strength:
1) Back squat - Work up to a max for the day.
2) Deadlift - Work up to a heavy single
3) For 20 minutes, perform the following EMOM:
-Odd minute: 5x deadlift (265#/205#)
-Even minute: 5x snatch push press (80kg/50kg)

Work Capacity:
1) Complete the following for time:
Cash in = Row 1,000m or AirDyne 100 calories, then...
5 rounds: 10x overhead squat (50kg/35kg), 10x toes to bar




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Thursday August 1 2013
load the hammies!!! again!!!
THURSDAY:

1. 3 POS SNATCH: 60%X3
2. 2 POS SNATCH: 65%X2
3. SNATCH: 70%X1X3

4. 3 POS CLEAN+JERK: 60% X 3+1 X4 SETS

WORK SPEED ON ALL THESE LIFTS. HIT THE CORRECT POSITIONS!!

CrossFitters

AM:
Strength:
1) Snatch - Work up to a max for the day
2) Clean and jerk - Work up to a max for the day in 7 reps or less.
3) Front squat - Work up to a max for the day in 5 reps or less.

Core:
1) 3 rounds - 10x reverse hypers (70kg/35kg), 15x toes to bar

PM:
Skill work: Shooters choice. Spend 10 minutes working on a skill of your choice.

Work Capacity:
1) Complete 5 rounds of:
20 calories on AirDyne (if you don't have an airdyne, then substitute with rowing)
10x burpee box jumps (24in/20in)
30 seconds rest

*Rest 3 minutes, then

2) Tabata sledge hammer strikes



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