Meet at 0530 in the powerlifting room...
Strength:
Front squat 3x5
Conditioning:
20 min amrap:
5 pull-ups
10 push-ups
15 air squats
Friday, 5 December 2014
Meet at 0530 in the powerlifting room...
CF Football Total
Power Clean 1 Rep
Squat 1 Rep
Bench 1 Rep
Deadlift 1 Rep
Squat 1 Rep
Bench 1 Rep
Deadlift 1 Rep
*Perform a single maximum effort for the lifts listed above.
*After warm-ups, 3 attempts are allowed.
*Total must be done in the specified order.
*After warm-ups, 3 attempts are allowed.
*Total must be done in the specified order.
Post total of all four lifts to comments.
Thursday, 4 December 2014
Meet at 0530 in the 3rd floor weight room...
Conditioning:
Complete 5 rounds:
50 lbs Pull Ups – max reps
100 yard Farmer’s Carry – AHAP
100 yard Farmer’s Carry – AHAP
*For farmer’s carry walk out 50 yards, back 50 yards.
Post total reps and load used to comments.
Wednesday, 3 December 2013
Active Rest Day...
Double unders and muscle up progressions
If you don't own a rope, or you're still struggling with double unders, I highly recommend the Buddy Lee rope. It's reasonable priced and it has a bit of weight to the rope which helps you control the speed better...the secret to double unders is control and timing and it's easier when you can actually feel the rope.
Double unders and muscle up progressions
If you don't own a rope, or you're still struggling with double unders, I highly recommend the Buddy Lee rope. It's reasonable priced and it has a bit of weight to the rope which helps you control the speed better...the secret to double unders is control and timing and it's easier when you can actually feel the rope.
Tuesday, 2 December 2014
Meet at 0530 in the powerlifting room...
Strength:
Conditioning:
Strength:
Power Snatch 2, 2, 2, 2, 2, 2
Conditioning:
Complete 5 rounds:
You have 90 seconds to complete the following:
315 lbs Deadlifts – 4 reps
Dips – Max Reps
Dips – Max Reps
Post total ring dips to comments.
Monday, 1 December 2014
Meet at 0530 in the powerlifting room...
Strength:
Conditioning:
Strength:
Squat 3×5 (add 5 lbs to last workout)
Complete 6 rounds for time:
185 lbs Anyway Overhead – 3 reps
Pull Ups (Chest to Bar) – 6 reps
Push Ups (Clapping) – 9 reps
Pull Ups (Chest to Bar) – 6 reps
Push Ups (Clapping) – 9 reps
Post times to comments.
Tuesday, 25 November 2014
Meet at 0530 in the powerlifting room...
Strength:
Deadlift 5 RM (add 10 lbs to last workout)
Conditioning:
Strength:
Deadlift 5 RM (add 10 lbs to last workout)
Conditioning:
Complete 5 rounds:
60 seconds – Max Reps 2 Arm KB Push Press w/ 1.5 pood
60 seconds – Max Reps Strict Pull Ups
60 seconds – Max Reps Strict Pull Ups
Rest 60 seconds between rounds.
Post total reps completed to comments.
Monday, 24 November 2014
Meet at 0530 in the powerlifting room...
Strength:
Strength:
Squat 3×5 (add 5 lbs to last workout)
Press 3×5 (add 2.5 lbs to last workout)
Press 3×5 (add 2.5 lbs to last workout)
Conditioning:
Complete 6 rounds:
Sprint 200 meters
*Rest 2 minutes between rounds.
Post fastest sprint to comments.
Saturday, 22 November 2014
On your own...
Complete 3 rounds:
60 seconds DB Thrusters 50 lbs – max reps
Rest 60 seconds
60 seconds Bar Muscle Ups – max reps: sub chest to bar pull-ups
Rest 60 seconds
60 seconds Assault Bike for Calories – max reps
Rest 60 seconds
60 seconds Burpees – max reps
Rest 60 seconds
Rest 60 seconds
60 seconds Bar Muscle Ups – max reps: sub chest to bar pull-ups
Rest 60 seconds
60 seconds Assault Bike for Calories – max reps
Rest 60 seconds
60 seconds Burpees – max reps
Rest 60 seconds
*Your score is total reps completed of each movement over 3 rounds.
*You can sub a C2 Rower for the Assault Bike calorie sprint.
*You can sub a C2 Rower for the Assault Bike calorie sprint.
Post total score to comments.
Friday, 21 November 2014
Meet at 0530 in the powerlifting room...
Strength:
Conditioning:
Strength:
Power Clean 5×3 (add 2.5 lbs to last workout)
Conditioning:
On the minute
Complete the following on the minute for 8 minutes:
50 yard Shuttle Run
2 pood KB Swings – 8 reps
Pull Ups – 5 reps
2 pood KB Swings – 8 reps
Pull Ups – 5 reps
Post rounds completed to comments.
Thursday, 20 November 2014
Meet at 0530 in the powerlifting room..
Strength:
Squat 3×5 (add 5 lbs to last workout)
Bench 3×5 (add 2.5 lbs to last worko
Conditioning: move to '62 room...
Strength:
Squat 3×5 (add 5 lbs to last workout)
Bench 3×5 (add 2.5 lbs to last worko
Conditioning: move to '62 room...
Complete 7 rounds for time:
Walking Lunges w/ 50 lbs DBs – 20 yards
Reverse Wall Climb + Push Up – 3 reps
Reverse Wall Climb + Push Up – 3 reps
Post times to comments.
Tuesday, 18 November 2014
Meet at 0530 in the powerlifting room:
Strength:
Conditioning:
Strength:
Deadlift 5 RM (add 10 lbs to last workout)
Strict pull-ups 3x max reps
Conditioning:
Complete 5 rounds time:
50 lbs Dumbbell Hang Power Cleans – 10 reps
Strict Pull Ups – 5 reps
Sprint 60 yard shuttle
Strict Pull Ups – 5 reps
Sprint 60 yard shuttle
*For shuttle run, sprint 30 yards, touch and sprint back 30 yards.
Post times to comments.
Monday, 17 November 2014
Meet at 0530 in the 3rd floor weight room...
Strength:
Conditioning:
Strength:
Squat 3×5 (add 5 lbs to last workout)
Press 3×5 (add 2.5 lbs to last workout)
Press 3×5 (add 2.5 lbs to last workout)
Conditioning:
Complete as many rounds as possible in 10 minutes:
135 lbs Push Presses – 7 reps
Push Ups – 7 reps
20″ Box Jumps – 7 reps
Push Ups – 7 reps
20″ Box Jumps – 7 reps
Post times to comments.
Friday, 14 November 2014
Meet in the 3rd floor weight room:
Strength:
Power Clean 5×3 (add 2.5 lbs to last workout)
Power Clean 5×3 (add 2.5 lbs to last workout)
Conditioning:
Complete 5 rounds:
You have 90 seconds to complete the following:
365 lbs Deadlifts – 4 reps
Dips – Max Reps
Dips – Max Reps
Post total dips to comments.
Thursday, 13 November 2014
Meet at 0530 in the powerlifting room...
StrengthSquat 3×5 (add 5 lbs to last workout)
Bench 3×5 (add 2.5 lbs to last workout)
Bench 3×5 (add 2.5 lbs to last workout)
Every 2 minutes (run up and out of the powerlifting room, adjust distance as necessary)
You have two (2) minutes to complete each of the following sets:
1. 155 lbs Thrusters – 5 reps
Sprint 120 yards
Sprint 120 yards
2. 155 lbs Thrusters – 6 reps
Sprint 100 yards
Sprint 100 yards
3. 155 lbs Thrusters – 7 reps
Sprint 80 yards
Sprint 80 yards
4. 155 lbs Thrusters – 8 reps
Sprint 60 yards
Sprint 60 yards
5. 155 lbs Thrusters – 9 reps
Sprint 40 yards
Sprint 40 yards
6. 155 lbs Thrusters – 10 reps
Sprint 20 yards
Sprint 20 yards
Start a running clock for this workout. At the top of each 2 minutes complete each set. If a set takes you 60 seconds, you have the rest of the minute to rest. Remember at the top of each 2 minute time period transition to the next set.
Post sets completed to comments.
Wednesday, 12 November 2014
On your own...
10-15 minute double under practice
Muscle up progression from last week
10-15 minute double under practice
Muscle up progression from last week
Monday, 10 November 2014
Meet at 0530 in the powerlifting room:
Strength:
Strength:
Squat 3×5 (add 5 lbs to last workout)
Press 3×5 (add 2.5 lbs to last workout)
Press 3×5 (add 2.5 lbs to last workout)
Conditioning:
Complete for time:
Push Ups – 150 reps
*Every time you stop and rest with your chest on the ground, count a penalty and immediately sprint 40 yards. Once the penalty sprint is completed, continue with the push ups.
*You can rest in a pike position (the top of a push up) but once you drop your chest to rest on the ground, count a penalty and sprint.
Post times and number of penalties to comments.
Reminder to sign up for WOD with Warriors on Tuesday...
http://doodle.com/xq9nmdetifte4gmf
More info...
Reminder to sign up for WOD with Warriors on Tuesday...
http://doodle.com/xq9nmdetifte4gmf
More info...
http://teamrwb.org/get-involved/wodwithwarriors
Saturday, 8 November 2014
On your own...
Complete 8 rounds for time:
100 yard Shuttle Run
2 pood KB Swings – 8 reps
Pull Ups – 5 reps
2 pood KB Swings – 8 reps
Pull Ups – 5 reps
Post times to comments.
Friday, 7 November 2014
Meet at 0530 in the powerlifting room...
Strength:
Conditioning:
Strength:
Power Clean 5×3 (add 2.5 lbs to last workout)
Conditioning:
Complete 8 rounds:
185 lbs Hang Power Clean – 3 reps
Sprint 40 yards
Sprint 40 yards
Rest 90 seconds between rounds
Post fastest rounds to comments.
Thursday, 6 November 2014
Meet at 0530 in the powerlifting room...
Strength:
Bench 3×5 (add 2.5 lbs to last workout)
Bench 3×5 (add 2.5 lbs to last workout)
Squat 3 x 5 (add 5 lbs to last workout)
Conditioning:
Complete 5 rounds:
Heavy dumbell Step Ups on 20″ box – 20 reps
Toes to bar – 10 reps
Strict Pull Ups – Max reps
Toes to bar – 10 reps
Strict Pull Ups – Max reps
*Rest 60 seconds between rounds
Wednesday, 5 November 2014
Active Rest day...
Muscle up progressions...a few examples below:
http://crossfitdowntownwinston.com/strict-muscle-up-progression/
http://vimeo.com/m/84253241
http://outlawcrossfit.com/2014/01/15/muscle-up-education-series/
Muscle up progressions...a few examples below:
http://crossfitdowntownwinston.com/strict-muscle-up-progression/
http://vimeo.com/m/84253241
http://outlawcrossfit.com/2014/01/15/muscle-up-education-series/
Tuesday, 4 November 2014
Meet at 0530 in the powerlifting room...make-up what you can't complete before bfast
Strength:
Deadlift 5 RM (add 10 lbs to last workout)
Strict Pull Ups 3 x max reps
Press 3×5 (add 2.5 lbs to last workout)
Conditioning:
Strength:
Deadlift 5 RM (add 10 lbs to last workout)
Strict Pull Ups 3 x max reps
Press 3×5 (add 2.5 lbs to last workout)
Conditioning:
Death by Back Squat
Complete:
1 back squat the first minute, 2 back squats the second minute, 3 back squats the third minute and so on…
*This workout is performed at body weight.
Post total minutes completed and loads used to comments.
Saturday, 1 November 2014
On your own...
Mobility and rollers...eat healthy, drink plenty of water, get plenty of sleep...competition on Sunday!
Mobility and rollers...eat healthy, drink plenty of water, get plenty of sleep...competition on Sunday!
Friday, 31 October 2014
Meet at 0530 in the 62 room:
Mobility and rollers time...go for a light run, practice some front squats, cleans, double-unders! Or sleep in and do it later, looking to compete on Sunday.
Post times to comments.
Mobility and rollers time...go for a light run, practice some front squats, cleans, double-unders! Or sleep in and do it later, looking to compete on Sunday.
Post times to comments.
Thursday, 30 October 2014
Meet at 0530 in the Powerlifting Room...
Strength:
Squat 3×5 (add 5 lbs to last workout)
Bench 3×5 (add 2.5 lbs to last workout)
Conditioning: Move outside...
Strength:
Squat 3×5 (add 5 lbs to last workout)
Bench 3×5 (add 2.5 lbs to last workout)
Conditioning: Move outside...
Complete 6 rounds:
Sprint 200 yards
*Rest 3:1 (rest:work) This means if it took you 30 seconds to sprint 200 meters, you would rest 90 seconds or a minute and half.
Post fastest times to comments.
Sprint 200 yards
*Rest 3:1 (rest:work) This means if it took you 30 seconds to sprint 200 meters, you would rest 90 seconds or a minute and half.
Post fastest times to comments.
Tuesday, 28 October 2014
Meet at 0530 in the Powerlifting Room:
Strength:
Deadlift 5 RM (add 10 lbs to last workout)
Strict Pull Ups 3 x max reps
Conditioning:
Strength:
Deadlift 5 RM (add 10 lbs to last workout)
Strict Pull Ups 3 x max reps
Conditioning:
Complete 10 rounds for time:
2/1.5 pood Russian KB Swings – 5 reps
2/1.5 pood One Arm dumbell Power Snatch – 5 reps
2/1.5 pood One Arm dumbell Power Snatch – 5 reps
Alternate arms as needed.
Post times to comments.
Monday, 27 October 2014
Meet at 0530 in the 3rd floor weight room...
Strength and Conditioning
Squat 3×5 (add 5 lbs to last workout)
*Rest 5 minutes between efforts. During the rest complete the following:
Box Jumps @ 75% of 1 RM height – 5 reps
Sprint 60 yards
Sprint 60 yards
Saturday, 25 October 2014
On your own...
Conditioning
Complete 2 rounds for time:
Deadlifts @ body weight – 9 reps
Sprint 1 Full Gasser (200yds)
Deadlifts @ body weight – 6 reps
Sprint 1 Full Gasser (200yds)
Deadlifts @ body weight – 3 reps
Sprint 1 Full Gasser (200yds)
*rest 3 minutes between rounds
Post times to comments
Deadlifts @ body weight – 9 reps
Sprint 1 Full Gasser (200yds)
Deadlifts @ body weight – 6 reps
Sprint 1 Full Gasser (200yds)
Deadlifts @ body weight – 3 reps
Sprint 1 Full Gasser (200yds)
*rest 3 minutes between rounds
Post times to comments
Friday, 24 October 2014
Meet at 0530 in the 3rd Floor Weight room...
Strength
Power Snatch 5×2 (find a realistic weight)
Strict Chin Ups 3 x max reps
Strength
Power Snatch 5×2 (find a realistic weight)
Strict Chin Ups 3 x max reps
Conditioning
Complete 3 rounds for time: (move to the '62 Room)
KB Swings – 10 reps
25 yard One Arm Farmer Walk with KB in rack position – right
KB Swings – 10 reps
25 yard One Arm Farmer Walk with KB in rack position – left
*go as heavy as possible
*rest 45 seconds between rounds
Post times to comments
25 yard One Arm Farmer Walk with KB in rack position – right
KB Swings – 10 reps
25 yard One Arm Farmer Walk with KB in rack position – left
*go as heavy as possible
*rest 45 seconds between rounds
Post times to comments
Thursday, 23 October 2014
Meet at 0530 in the Powerlifting Room...
Bench 3×5 (add 2.5 lbs to last workout)
Strength
Squat 3×5 (add 5 lbs to last workout)Bench 3×5 (add 2.5 lbs to last workout)
Conditioning
The Ensign
Complete as many rounds as possible in 3 minutes of:
Power Clean 155 lbs – 3 reps (scale weight as required)
Push Ups – 6 reps
Air Squats/Dips – 9 reps
Complete as many rounds as possible in 3 minutes of:
Power Clean 155 lbs – 3 reps (scale weight as required)
Push Ups – 6 reps
Air Squats/Dips – 9 reps
Perform Air Squats on Rounds 1, 3, 5 and Ring Dips on Rounds 2, 4, 6.
Repeat this sequence 6 times (6 rounds).
Rest for 1 minutes between the 3 minute rounds.
Post total rounds completed to comments.
Repeat this sequence 6 times (6 rounds).
Rest for 1 minutes between the 3 minute rounds.
Post total rounds completed to comments.
Tuesday, 21 October 2014
Meet at 0530 in the 3rd Floor Weight Room...
Strength:
Deadlift 5 RM (add 10 lbs to last workout)
Strict Pull Ups 3 x max reps
Conditioning:
Complete 6 rounds for time:
50 yard Farmer’s Walk
Sprint 1/2 Gasser (100 yds)
Strength:
Deadlift 5 RM (add 10 lbs to last workout)
Strict Pull Ups 3 x max reps
Conditioning:
Complete 6 rounds for time:
50 yard Farmer’s Walk
Sprint 1/2 Gasser (100 yds)
*Go as heavy as possible for Farmer’s Walk
*Start by walking 50 yards for farmers walk, set weight down and sprint 1/2 gasser. Repeat.
Post times and loads used to comments.
*Start by walking 50 yards for farmers walk, set weight down and sprint 1/2 gasser. Repeat.
Post times and loads used to comments.
Monday, 20 October 2014
Meet at 0530 in the 3rd floor weight room:
Strength:
Press 3×5 (add 2.5 lbs to last workout)
Strength:
Press 3×5 (add 2.5 lbs to last workout)
Conditioning:
Squat 3×5 (add 5 lbs to last workout)
*Rest 5 minutes between efforts. During the rest complete the following:
In the hall outside the weight room...
2 x Sprint 40 yard (rest 45 seconds between sprints)
Saturday, 18 October 2014
On your own...
Conditioning
Complete 9 rounds for time: scale weight as appropriate...
155 lbs Thruster – 5 reps
25 lbs Weighted Pull Ups – 5 reps
25 lbs Weighted Pull Ups – 5 reps
Post times to comments.
Friday, 17 October 2014
Meet at 0530 in the powerlifting room...
Strength:
Power Clean 5×3 (add 2.5 lbs to last workout)
Strict Chin Ups 3 x max reps
Power Clean 5×3 (add 2.5 lbs to last workout)
Strict Chin Ups 3 x max reps
Conditioning:
Complete as many rounds as possible in 12 minutes:
185 lbs Power Cleans – 4 reps
Assault Bike or C2 Row – 10 calories
Assault Bike or C2 Row – 10 calories
Thursday, 16 October 2014
Meet at 0530 in the powerlifting room...
Strength:
Squat 3×5 (add 5 lbs to last workout)
Bench 3×5 (add 2.5 lbs to last workout)
Conditioning:
Strength:
Squat 3×5 (add 5 lbs to last workout)
Bench 3×5 (add 2.5 lbs to last workout)
Conditioning:
Complete 5 rounds:
Handstand Push Ups – max reps
*rest as needed between rounds
then…
Complete 8 rounds: find a good spot for...
Sprint 100 yards
*rest 45 seconds between rounds
Post total reps completed to comments.
Tuesday, 14 October 2014
Meet at 0530 in the weightlifting room:
Strength:
Deadlift 5 RM (add 10 lbs to last workout)
Deadlift 5 RM (add 10 lbs to last workout)
Conditioning
Complete 6 rounds for time:
315 lbs Deadlift – 1 rep (80% 1rm)
1 Strict Pull Up
315 lbs Deadlift – 1 rep
3 Strict Pull Ups
315 lbs Deadlift – 1 rep
5 Strict Pull Ups
1 Strict Pull Up
315 lbs Deadlift – 1 rep
3 Strict Pull Ups
315 lbs Deadlift – 1 rep
5 Strict Pull Ups
Post times to comments.
Monday, 13 October 2014
On your own:
Strength:
Press 3×5 (add 2.5 lbs to last workout)
Squat 3×5 (add 5 lbs to last workout)
Squat 3×5 (add 5 lbs to last workout)
*Rest 5 minutes between efforts. During the rest complete the following:
One (1) 20 yard Four Cone Drill – Right Side Start
One (1) 20 yard Four Cone Drill – Left Side Start
One (1) 20 yard Four Cone Drill – Left Side Start
Conditioning:
Do Saturdays conditioning if you weren't able to bc of football.
Saturday, 11 October 2014
Saturday:
On your own…
Complete as many cycles of the following in 15 minutes of:
Each cycle consists of the following:
One Arm DB Power Clean Right
One Arm DB Front Squat Right
One Arm DB Push Press Right
One Arm DB Front Squat Right
One Arm DB Push Press Right
switch hands without setting the DB down….
One Arm DB Power Clean Left
One Arm DB Front Squat Left
One Arm DB Push Press Left
One Arm DB Front Squat Left
One Arm DB Push Press Left
Go as heavy as possible. Do not drop the DB or set it down during the cycle. If weight is dropped during the cycle, count a drop and perform an equal amount of burpees as a penalty after the 15 minutes is up.
Post weight used, cycles completed and drops to comments.
Friday, 10 October 2014
Friday:
Meet in the 3rd Floor Weight Room
Strength
Power Clean 5×3 (add 2.5 lbs to last
workout)
Complete as many rounds as possible in 12 minutes of:
Front Squat @ last set of Power Cleans – 3 reps
2/1.5 pood Russian KB Swings – 15 reps
Rest 3 minutes…
Complete as many reps as possible in 3 minutes of:
Pull Ups or Chin Ups
Thursday, 9 October 2014
Thursday:
Meet in the Powerlifting Room at 0530
Strength
Squat 3×5 (add 5 lbs to last workout)
Bench 3×5 (add 5 lbs to last workout)
Bench 3×5 (add 5 lbs to last workout)
Conditioning
(Move to ’62 Room)
Complete 7 rounds:
Handstand Push Ups – Max reps
Hollow Rocks - 15 reps
Post total HSPU completed to comments.
Wednesday, 8 October 2014
Wednesday:
Meet in the 3rd Floor Weight Room at 0530
Team
Rest
Open Clinic
The Snatch
The
Handstand
Tuesday, 7 October 2014
Meet at 0530 in the Powerlifting Room:
Strength
Deadlift 5 RM (add 10 lbs to last workout)Conditioning
Complete 10 rounds for time:Weighted Pull Ups – 5 reps (scale as necessary)
Stairway to Heaven Run - 1 rep
Post times and weight to comments.
Monday, 6 October 2014
Meet at 0530 in the 3rd floor weight room
Strength:
Squat 3×5 (add 5 lbs to last workout)
Press 3×5 (add 2.5 lbs to last workout)
Conditioning:
Strength:
Squat 3×5 (add 5 lbs to last workout)
Press 3×5 (add 2.5 lbs to last workout)
Conditioning:
Complete five 2 minute rounds:
For each round, you have two minutes to complete the following:
75 lbs DB Thrusters – 5 reps
Towel pull-ups – Max pull-ups
Towel pull-ups – Max pull-ups
*Rest 60 seconds between rounds
Post total pull-ups to comments.
Saturday, 4 October 2014
Saturday:
On your own…
155 lbs Push Press – 3 reps
Toes to Bar – 7 reps
Stairway to Heaven
Post rounds completed to comments
Friday, 3 October 2014
Friday:
Meet in the 3rd Floor Weight Room
Strength
Power Clean 5×3 (add 2.5 lbs to last
workout)
Deadlifts @ 5 RM from last Tuesday – 3 reps
Handstand Push Ups – 5 reps
Post times to comments.
Thursday, 2 October 2014
Thursday:
Meet in the Powerlifting Room at 0530
Strength
Squat 3×5 (add 5 lbs to last workout)
Bench 3×5 (add 5 lbs to last workout)
Bench 3×5 (add 5 lbs to last workout)
Conditioning
(Move to ’62 Room)
Each round lasts 1 minute:
2/1.5 pood Russian KB Swings – 15 reps
Assault Bike or Row – max distance
Rest 1 minute between rounds.
You have one minute to knock out 15 reps of KB swings and the rest of the minute to ride or row for max distance.
Post total distance rowed or rode to comments.
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