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WOD Archive - March 2013

Sunday March 31 2013
love this one!!!
sunday!!

Olympic lifters and CrossFitters

rest day



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Saturday March 30 2013
coach b 2
saturday: competition type day


1. snatch: work to max for the day. you get 3 attempts to record the highest snatch

2. cln and jerk: work to max for the day. same as above.

CrossFitters

Rest Day



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Friday March 29 2013
new coach b nano\'s
friday:

rest day.....you need it!!

CrossFitters

Warm Up: 3 rounds - 2 minutes of single unders, double unders 30 seconds. Then range of motion drills. Next, perform the junk yard dog, then work up to 92% of your 1 RM back squats.

Strength:Back squats - 10 sets x 1 reps @ 92% 1 RM

Work Capacity: "CrossFit Open WOD 13.4"
Complete as many reps as possible in 7 minutes following the rep scheme below:
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Core: 3x 10 good mornings (135#/95#)



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Thursday March 28 2013
boss hoss grows these
thursday: junk yard dog + burgener warm up + skill transfer exercise.

1. front sqt+jerk: if your weakness is the jrk i want you to do 1fs+2 jerks, if your weakness is leg strength then i want 3 sqts + jerk. warm up to about 70% of your best cln and jerk, then work to a heavy set, i.e. 90%x1-2+1 x 2-3 sets. your total set number, including warm up sets should be about 7-9 sets total...working light to heavy.
2. front sqt: now we want to work leg strength....work to a heavy single, max for the day type single, then back off to 3 reps with your best clean weight for 2-3 sets.
3. snatch tech: work 15 minutes on your snatch tech. work that good starting and set up position (tight back, flat back, concentrate on keeping the shoulders over the bar, hips a tad higher than the knee's...then the lift off, concentrate on keeping that back angle the same, lifting the weight into position by using the legs!!
4. snatch push press: 5, 4, 3, 2, 1 go as heavy as you can on this exercise.
5. chins: 20 total
6. abs: your choice, but do them!!

enjoy!!

CrossFitters

Warm Up: 5 rounds - 1:30 easy row, 30 seconds all out. Then range of motion drills. Next, perform the junk yard dog, then work up to 92% of your 1 RM push press.

Strength:Push press - 10 sets x 1 reps @ 92% 1 RM

Work Capacity: Complete 5 rounds of the following...
Row 150m as fast as possible
rest 30 seconds
Sprint 100m as fast as possible
Rest is walk back to the rower

Core: 100x sledgehammer strikes for time (heavy...30# or heaviest sledgehammer you have access to)



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Wednesday March 27 2013
records at mikes gym!
wednesday: junk yard dog, burg warm up, skill transfer exercises.


today's workout is geared towards some speed and strength movements.

1. snatch+ohs: 65%x3+3, 70%x2+3, 75%x1+3x3
2. clean+pp+jerk: your wt. will be kept to a minimum due to the pp, but i want to work that drive and finish that the press will give you. 1 clean +1 pp +1 jerk written as 1+1+1 x 5-6 sets. you select the wt. to use.
3. box jumps: get as high a box as you can safely make the jump. my son cody uses a 42" box. do 3 sets x 5 jumps.
4. glute ham back extensions: use weight while doing these: 3 x 10 reps
5. ball slams: use a 20 lb med ball, d-ball type of ball if you can....3 x 15 throws on the ground...follow and pick up by squatting down to receive the ball before the 2nd bounce.
6. stretch and cool down...maybe go into a pool to splash around, allowing the body to recover from the last 2 workouts.

enjoy!!!

CrossFitters

Warm Up: Row 500m (sprint last 100m) then range of motion drills/speed and agility/stretches and dynamic movements of your choice. Next, perform the junk yard dog, then Burgener warm up.

Strength:
Snatch - Work up to a max for the day.

Rest 5 minutes

Clean and jerk - Work up to a max for the day.

Then, Long Slow Distance
*Your choice of running, swimming, rowing, biking, etc for 30+ minutes



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Tuesday March 26 2013
checking back angle at lift off
tuesday: junk yard dog + burg warm up + skill transfer exercises.


1. clean and jerk: (70%x2, 75%x2, 80%x1)3
2. clean pull: 100%x3, 110%x3, 120%x3...work on good starting position, strong back and flat back.
3. back sqt: 70%x5, 75%x5, 80%x5x3
4. push press: 3 x 5 working on the drive and the finish.
5. chins: 15 total.
6. abs (you select the ab workout today)

CrossFitters

Warm Up: 5 rounds - 1:30 easy row, 30 seconds all out. Then range of motion drills. Next, perform the junk yard dog, then work up to 92% of your 1 RM deadlift.

Strength:Deadlift - 10 sets x 1 reps @ 92% 1 RM

Work Capacity: Complete 5 rounds for time of the following:
10x KB snatch left arm (20kg/12kg)
25m prowler push (heavy)
10x KB snatch right arm (20kg/12kg)
25m prowler push (heavy)

Core: 1x max plank hold





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Monday March 25 2013
does your bar path look similar?
monday:
junk yard dog, burg warm up, skill transfer exercise.

1. snatch: (70%x3, 75%x2, 80%x1)5 rest no more than 90 sec between sets.
2. sn pull: 100%x5, 110%x4, 120%x3. maintain proper form
3. sn pp: 5x5, going to the heaviest that you can for 5 reps.
4. box jumps: 4 x 5
5. back extensions: 3 x 8.
6. evil wheel: 3 x 10

feel the pain and enjoy!!!

CrossFitters

Warm Up: 3 rounds - 2 minutes of single unders, double unders 30 seconds. Then range of motion drills. Next, perform the junk yard dog, then work up to 92% of your 1 RM front squat.

Strength:Front squat - 10 sets x 1 reps @ 92% 1 RM

Work Capacity: Complete the following for time...
Row 1,000m
50x DB thrusters (50#/30#)
30x GHD sit ups

Core: 3 rounds - 12x reverse hypers (AHAP)



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Sunday March 24 2013
teaching goals!!
sunday: rest day and happy 25th b'day to cody jackson "stormy" burgener!!!

CrossFitters
Rest Day



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Saturday March 23 2013
offshore crossfit!! legit box!
saturday: junk yard dog + burgener warm up + skill transfer exercises.

1. snatch: work speed and technique. today is a easy day! no more than 80% x 1 x 3-4

2. cln and jerk: same as snatch!!

monday we will begin a new cycle!!

CrossFitters

Rest day or Olympic lifting WOD




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Friday March 22 2013
kindred spirit!
friday:

rest day!!

CrossFitters

Warm Up: 10 rounds - 20 second air-dyne sprint, 40 seconds rest
*Start around 70% and increase the intensity as you get warm.

Work Capacity: 20 rounds for time
5x pull up
10x push ups
15x KB swing (16kg/12kg)

Cool Down: 10 rounds - 20 second air-dyne sprint, 40 seconds rest



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Thursday March 21 2013
northern lights
thursday: junk yard dog + burgener warm up + skill transfer exercises.

1. snatch: work up to 96% x 1 x2

2. cln and jerk: work up to 100% x 1, 91% x 1

3. fs: 97% x 1, 87% x 2

4. chins: 25

5. abs--100 reps your choice.

CrossFitters (Deload week)

Warm Up: 5 minutes of stationary bike (Every 60 seconds, sprint for 5 seconds). Range of motion drills, then Burgener warm up + jerk skill transfer exercises.

Strength: Work up to a power clean and jerk. Then, 10 rounds - Every 60 seconds, perform 2x power clean + 1x jerk at 80% 1 RM.

Work Capacity: Complete as many rounds as possible in 15 minutes of...
10x DB hang power clean + thruster (30#/20#
25m prowler push (Heavy)
30 seconds rest

Core: 3 rounds - 20x GHD sit ups, 5x Romanian deadlifts (135#/95#)



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Wednesday March 20 2013
legit box in west plains, mo
wednesday: junk yard dog, burgener warm up, skill transfer exercises.

1. snach: work up to 89% x 1, 79% x 2x2

2. cln and jerk: work up to 88% x 1, 76%x1

3. fs: work up to 92%x1x2, 89% x 2.

CrossFitters

Warm Up: Row 500m (sprint last 100m) then range of motion drills/speed and agility/stretches and dynamic movements of your choice. Next, perform the junk yard dog, then Burgener warm up.

Strength:
Snatch - Work up to a max for the day.

Rest 5 minutes

Clean and jerk - Work up to a max for the day.

Then, Long Slow Distance
*Your choice of running, swimming, rowing, biking, etc for 30+ minutes



Comments (0)

Tuesday March 19 2013
you deserve a break today!
rest day for olympic lifters!!





CrossFitters (Deload week)

Warm Up: 5 minutes of stationary bike (Every 60 seconds, sprint for 5 seconds). Range of motion drills, then Burgener warm up + skill transfer exercises.

Strength: Work up to a power snatch. Then, 10 rounds - Every 60 seconds, perform 1x power snatch at 90% 1 RM.

Work Capacity: Complete 30 rounds of the following...
30 second max calories air-dyne
30 seconds rest
*If you do not have an air-dyne, substitute with row.

Core: 3 rounds - 20x sit ups, 60 second plank, 20x seated Russian twist (20#), 10x back extensions.



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Monday March 18 2013
favorite reebok shoe
monday: junk yard dog + burgener warm up + skill transfer exercises, including 3 pos snatch 3 reps at each position.

1. snatch: work up to 100%x1x3

2. cln and jerk: work up to 100%x1

3. fs: work up to heavy fs x 1 x 5 sets.

4. sit ups x 100

CrossFitters (Deload week)

Warm Up: Row 5 minutes, then range of motion drills. Next, work up to a max for the day front squat.

Work Capacity: Complete 3 rounds of the following...
20x wallball (20#/12#)
20x pull ups
20x back squat (135#/95#)
20x calories on the rower
20x GHD sit ups
1 minute rest

Core: 30x good mornings (45# and break up as needed)



Comments (0)

Sunday March 17 2013
yahoo!!! got to skype with mikey!!
sunday:

Olympic lifters and CrossFitters

rest day!!



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Saturday March 16 2013
crossfit foundry!! great box! great owners!
saturday: junk yard dog + burgener warm up + skill transfer exercises, including 3 pos snatch 3 reps at each position.

1. power snatch: work up to 81%x1, 76%x2x2

2 pc+jerk: work up to 82%x1, 71%x2

3. fs: work up to 92%x1x2, 82%x2

4. chins x 25

5. sit ups x 100

CrossFitters

Rest day or Olympic lifting WOD



Comments (0)

Friday March 15 2013
boss hoss and coach b!!!
friday:

rest day!!

CrossFitters

Warm Up: 3 rounds - 2 minutes of single unders, double unders 30 seconds. Then range of motion drills. Next, perform the junk yard dog, then work up to 90% of your 1 RM front squat.

Strength:Front squat - 10 sets x 2 reps @ 90% 1 RM

Work Capacity: Complete 3 rounds of the following for time...
Run 800m
10x overhead squat (155#/110#)
15x ring dips
20x chest to bar pull ups

Core: 400m farmers carry (53# KBs/ 35# KBs)



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Thursday March 14 2013
crossfit foundry!!
thursday: junk yard dog + burgener warm up + skill transfer exercises, including 3 pos snatch 3 reps at each position.

1. snatch: work up to 89%x1x2, 79%x2

2. cln and jerk: 91%x1x5, 82%x1

3. fs: 97%x1, 87%x2x2

4. 100 sit ups

CrossFitters

Warm Up: 3 rounds - Row 2 minutes easy, row 30 all out. Then range of motion drills. Next, perform the junk yard dog, then work up to 90% of your 1 RM push press.

Strength: Push press - 10 sets x 2 reps @ 90% 1 RM

Work Capacity: CrossFit Games Open 13.2

Complete as many rounds and reps as possible in 10 minutes of:
115 pound Shoulder to overhead, 5 reps
115 pound Deadlift, 10 reps
15 Box jumps, 24" box

Core: 1x max plank hold



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Wednesday March 13 2013
cool mikey!!! grandson no. 1!!
wednesday: junk yard dog + burgener warm up + skill transfer exercises, including 3 pos snatch 3 reps at each position.

1. snatch: work up to 81%x1, 77%x2

2. cln and jerk: work up to 82%x1, 71%x2

3. fs: work up to 92%x1, 87%x1

4. chin ups: 25 reps

CrossFitters

Warm Up: Row 500m (sprint last 100m) then range of motion drills/speed and agility/stretches and dynamic movements of your choice. Next, perform the junk yard dog, then Burgener warm up.

Strength:
Snatch - Work up to a max for the day.

Rest 5 minutes

Clean and jerk - Work up to a max for the day.

Then, Long Slow Distance
*Your choice of running, swimming, rowing, biking, etc for 30+ minutes



Comments (0)

Tuesday March 12 2013
mikes gym
tuesday: junk yard dog + burgener warm up + skill transfer exercises, including 3 pos snatch 3 reps at each position.

1. snatch: work up to 90%x1, 87%x1x2

2. cln and jerk: work up to 94%x1, 82%x1x2

3. fs: work up to 97%x1, 87%x2x2

4. sit ups x 100

CrossFitters

Warm Up: 3 rounds - Row 2 minutes easy, row 30 all out. Then range of motion drills. Next, perform the junk yard dog, then work up to 90% of your 1 RM back squat.

Strength: Back squat - 10 sets x 2 reps @ 90% 1 RM

Work Capacity: Complete as many rounds as possible in 7 minutes of...
5x hang power clean (60kg/40kg)
10x box jumps (24in/20in)
20x double unders

Rest 3 minutes, then

Complete as many rounds as possible in 5 minutes of...
Muscle ups

Core: 3 rounds - 15x weighted sit ups (45#/25#), 12x reverse hypers (4/3x 45# plates)



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Monday March 11 2013
support our troops!
monday: junk yard dog + burgener warm up + skill transfer exercises, including 3 pos snatch 3 reps at each position.

1. snatch: work up to 89% x 1 x 2 sets, 79% x 2 x 2

2. cln and jerk: work up to 88%x1, 82%x1

3. fs: work up to 92%x1, 87%x2x2






CrossFitters

Warm Up: Run 800m (sprint last 100m), then range of motion drills. Next, perform the junk yard dog, then work up to 90% of your 1 RM deadlift.

Strength: Deadlift - 10 sets x 2 reps @ 90% 1 RM

Work Capacity: "Fran". Complete 21-15-9 reps of...
Thruster (95#/65#)
Pull up

Core: 100x sit ups



Comments (0)

Sunday March 10 2013
HOO-RAH PACHA!!!
sunday:

rest day!

CrossFitters

Perform 100 fist pumps throughout the day like MIkey is doing above...or rest day!



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Saturday March 9 2013
very proud
saturday:

junk yard dog + burgener warm up + skill transfer exercises + 3 pos snatch 3 reps at each position.

1. snatch; work up to heavy single, then 79% of that single x 2

2. cj: work up to heavy single then 82% x 2

3. fs: heavy single

CrossFitters

Rest day or Olympic lifting WOD



Comments (0)

Friday March 8 2013
COURAGE!!
FRIDAY:

REST DAY

CrossFitters

Warm Up: Row 500m, then junk yard dog. Next, Burgener warm up + skill transfer exercises + 3 positions snatches (3 reps at each position).

Work Capacity: "CrossFit Games Open 13.1"
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75 pound Snatch, 30 reps
30 Burpees
135 pound Snatch, 30 reps
20 Burpees
165 pound Snatch, 30 reps
10 burpees
210 pound Snatch, as many reps as possible

Strength: Back squat - 10 sets x 2 reps @ 88% 1 RM

Core: 3 rounds: 10x Reverse hypers (4/2x 45# plates)



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Thursday March 7 2013
A BETTER SIT UP ROCKS!!!
THURSDAY: junk yard dog + burgener warm up + skill transfer exercises + 3 pos snatch 3 reps at each position.

1. pwr snatch: 77%x1x2,

2. pwr cln + jerk: 79%x1x2

3. bs: 90%x2x2

4. good mornings: 3 x 5 light weight

5. chins: 25


CrossFitters

Warm Up: Run 800m (sprint last 100m), then range of motion drills. Next, perform the junk yard dog, then work up to 88% of your 1 RM push press.

Strength: Push press - 10 sets x 2 reps @ 88% 1 RM

Work Capacity: Complete 10 rounds of the following...
5x KB snatch each arm (32kg/24kg)
100m sprint
60 seconds rest

Core: 3 rounds - 15x Weighted sit ups (45#/25#), 10x back extensions (45#/25#)



Comments (0)

Wednesday March 6 2013
mamba\'s kick butt!!
wednesday: junk yard dog + burgener warm up + skill transfer exercises + 3 pos snatch 3 reps at each position.

1. snatch: work up to 92%x1x2

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

3. fs: 95%x1, 90%x2

4. 100 sit ups

CrossFitters

Warm Up: Row 500m (sprint last 100m) then range of motion drills/speed and agility/stretches and dynamic movements of your choice. Next, perform the junk yard dog, then Burgener warm up.

Strength:
Snatch - Work up to a max for the day.

Rest 5 minutes

Clean and jerk - Work up to a max for the day.

Then, Long Slow Distance
*Your choice of running, swimming, rowing, biking, etc for 30+ minutes



Comments (0)

Tuesday March 5 2013
matt from crossfit Brisbane knows how to make jerk blocks!
tuesday: junk yard dog + burgener warm up + skill transfer exercises + 3 pos snatch 3 reps at each position.

1. power snatch: work up to 85%x1, 77%x1, 70%x2

2. pc+jerk: work up to 82%x1x5, 73%x2

3. bs: work up to 85%x2x2

4. chins: 25

CrossFitters

Warm Up: Run 800m (sprint last 100m), then range of motion drills. Next, perform the junk yard dog, then work up to 88% of your 1 RM deadlift.

Strength: Deadlift - 10 sets x 2 reps @ 88% 1 RM

Work Capacity: Complete 5 rounds for time of...
10x hang power clean (155#/125#)
10x Hand release push ups
10x toes to bar
*After the last round, immediately sprint 800m. Your time stops when you return from the run

Core: 30x good morning (Keep them light and break up into sets as needed)



Comments (0)

Monday March 4 2013
got that right!!!
monday: junk yard dog + burgener warm up + skill transfer exercises + 3 pos snatch 3 reps at each position. (THIS IS DONE EVERY WORKOUT THIS WEEK!)

1. snatch: work up to 96%x1x5, 85%x2

2. cln and jerk: work up to 94%x1x5, 85%x1, 79%x2

3. fs: work up to heavy single.

4. sit ups x 100

CrossFitters

Warm Up: 5 minutes on a stationary box (sprint last 30 seconds), then range of motion drills. Next, perform the junk yard dog, then work up to 88% of your 1 RM front squat.

Strength: Front squat - 10 sets x 2 reps @ 88% 1 RM

Work Capacity: Complete 10 rounds of the following...
25m prowler push (135#/95#)
5x push press (115#/75#)
5x strict pull ups

Rest 5-10 minutes

Complete 30-20-10 calories on an air-dyne with a partner, or a 1:1 work to rest ratio. If if you do not have access to a air-dyne, substitute with a row.

Core: 2 round - max sit ups in 2 minutes, 2 minutes rest



Comments (3)

Sunday March 3 2013
pacha!!! YOU CRACK ME UP!!
SUNDAY:

Olympic Weightlifters and CrossFitters

rest day!



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Saturday March 2 2013
result of properly marking feet!
saturday: unk yard dog warm up + burgener warm up + skill transfer exercises + 3 pos snatch 3 reps at each position. this is completed ever day!!

1. snatch: work up to 85%x1x2, 77% x 2

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

3. one and 1/4 front squats: work up to a heavy single!!!

CrossFitters

Rest day or Olympic lifting WOD



Comments (0)

Friday March 1 2013
marking footwork for jerk works fundamentals of the split jerk!
friday:

rest day

CrossFitters

Warm Up: 5 minutes on a stationary box (sprint last 30 seconds), then range of motion drills. Next, perform the junk yard dog, then work up to 86% of your 1 RM back squat.

Strength: Back squat - 10 sets x 2 reps @ 86% 1 RM

Work Capacity: 8 rounds - Every 2 minutes, complete the following...
250m row
3x box jump (36in/30in)
*If you do not have access to a 36in/30in box, double the reps

Core: 3 rounds - 15x WTD sit ups (45#), 5x good morning (135#/95#), 10x ring push ups



Comments (2)