10.30.12

10/30/12 5.2 Tuesday	10/30/2012 PA
Strength   10 min Alternating EMOM (work with partner if possible) - even - Supine Ring Row x 8 - odd - Push Press x 4 (74%)   G.H. - 4 rounds - 30 sec work / 30 rest   - Back Squat (Performance- 1/2 bwt {scale})  (Competition- 3/4 bwt) - KB Swing (Perf- 53/26) (Comp- Heavy) -Box Jump (24/20)   -rest 3 min between rounds

10.27.2012

10/27/2012 4.6 Saturday	10/27/2012 PA
Benchmark WOD's   [Competition] - Amanda    9-7-5   Squat Snatch (135/85) Muscle-up   [Perfromance] - Elizabeth   21-15-9 Power Clean (135/85) Ring Dips (scale with ring push up / hand release)

10.26.2012

10/26/12 4.5 Friday

10/26/2012 PA

Rowing Intervals      Classes will Row 500m at max effort. Rest 4 minutes. 16 minute clock will start as will the 1st heat with a -5 sec pacing based off max effort 500m from earlier.Every 4 minutes the heat will row while -5 sec from pace each row.    (e.g.) max effort 500m row was 1:30 rest 5 minutes. Clock begins. 1st 500m @ 1:35 pace rest til 4 min mark 2nd 500m @ 1:40 pace rest til 8 min mark .....

10.25.2012

10/25/12 4.4 Thursday	10/25/2012 PA
Strength *Performance - Overhead Barbell Box Step-up - 5 x 5 (per leg)    *Competition - Overhead Squat - 5 x 5 (72%)   WOD    4 minute AMRAP - 2 Power Clean (*Performance - 85/55, Competition 115/85) - 4 Push Press - 8 Front Squat   *Rest 90 Seconds   4 minute AMRAP - 6 KB Swings (*P= 53/35, C = 70/53) - 8 Burpee Pull-up (* Performance will only do burpee pull-up if they can complete 8 reps)

10.24.2012

10/24/12 4.3 Wednesday	10/24/2012 PA
Olympic Strength / Power   *Performance - 4 x 1 Snatch Grip Neck Press + 1 OHS + 1 Snatch Balance   *Competition - Snatch Grip Deadlift + Hang Snatch Pull 4 x 3 + 2 (85%) 1 RM    WOD - Steady State   * Buy in: 50 air squat   -400m Run -50 Double Under -25 Wallball (20/14) -800m Run -25 Wallball -50 Double Under -400m Run   *Cash out: 50 sit-up

10.23.2012

10/23/12 4.2 Tuesday

10/23/2012 PA

Strength  Front Squat - 5 x 3 (80%) *Performance and Competition Skill (gymnastics) Performance - 6 minute EMOM - 10 x Deficit Push-up 45# plates (challenge your skill level) Competition - 6 minute EMOM - 5 x HSPU (strict or kip) WOD - Lactate Tolerance 5 Rounds - (Starting on 4 minute intervals) - 4 Thruster (Performance 95/65, Competition 115/85) - 6 Box Jump (24'/20') - 8 Slamball -150 m Row Sprint

10.22.2012

10/22/12 4.1 Monday	10/22/2012
Strength   Strict Press - 5 x 3 (78%)   WOD   Level 1 [ Performance ]   12 min AMRAP    4 - Deck Squat to Burpee Combo (jump after deck squat and burpee = 1rep)  8 - KB Snatch (35/17) 4 per arm 12- Supine Ring Row (feet on 45 and 25 plate)   Level 2 [ Competition ]    4 - Deck Squat to Burpee Combo  8 - KB Snatch (53/35) 12 - Pull-up

10.18.2012

10/18/12 3.4 Thursday	10/18/2012 PA
Strength Front Squat - 5 x 4 (76%)   G.H. - 3 rounds (40 sec work / 20 sec rest)   - KB Swings (53/35) -Burpee Box Jump -SDHP (85/55)

10.17.2012

10/17/12 3.3 Wednesday

10/17/2012 PA

Oly Strength   4 x 3 + 2 - Clean Deadlift (3) Clean Pull (2)  (80% of 1RM Clean)   Extended Endurance (complete these in any order with a 35 minute time cap)   -1K Row -800m Run -45m Butcher Push (3 laps w/ Men weight -250lbs, women -150lbs) -45m Burpee Broad Jump (3 laps) -100 Double Unders   30 - TGU (35/17)      - G2O (85/55)      - HSPU (scale with Pikes)   40 - K2E      - Ring Push up (scale with HR)   50 - Wallball

10.16.2012

Strength

Kang Squat - 5 x 5 (begin light and increase weight in small increments through the sets)

2012 CrossFit Open Workout 12.5

Ascending Fran Ladder - Reps will begin at 3 and increase by 3 as many times in 7 minutes as possible. (i.e., 3,3 6,6 9,9, 12,12...)

7 min AMRAP

Thruster (95/65)

Pull-up (C2B Rx)

10.11.2012

10/11/12 Thursday	10/11/2012 PA
Strength Barbell Box Step Up - 5 x 5 per leg (move up in weight each set) Superset with Good Mornings - 5 x 5 (lightweight)  Lactate Tolerance 5 rounds / 3 minute intervals - 30m Suicide Sprint - 8 KB Swings (Heavy as Possible) - 7 Burpee - 6 KB Swings - 30 m Suicide Sprint

10.10.2012

10/10/12 - 2.3 Wednesday

10/10/2012 PA

Olympic 3 Stop Power Snatch + Squat Snatch - 5 x 1 + 1 (moderate) technique focus WOD - Fight Gone Bad In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. This event calls for 3 rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point. The stations are: Wall-ball, 8 ft target (Reps) Deadlift high-pull (Reps) Box jump (Reps) Push-press (Reps) Row (Calories)

10.09.12

10/09/12 - 2.2 Tuesday	10/9/2012 PA
Squat Medley - Overhead Squat - 3 x 5 (moderate) - Front Squat - 5 x 5 (72%) WOD 5 rounds 5 Deadlift (275/155) 10 KB Swing (53/35) 15 Double Under 300 m Sprint

10.08.12

10/08/12 Monday	10/8/2012 PA
Olympic /Skill 10 minute alternating EMOM x 5 - HSPU x 4 - Power Clean (74%) WOD -   8 minute AMRAP 8 - Thruster (115/85) comp (95/65) Rx 8 -Bar Facing Burpee 8- CTB Pullup (scale w/ Pullup)

10.05.12

Rack split jerk - 4x2 heavy double
Hang power snatch- 4x4 (70%)

Nicole
20 min amrap
400m run
Max rep pullup

10.04.12

10/4/12 1.4 Thursday	10/4/2012 PA
Strength Barbell Single Rear Leg Elevated Split Squat -(SRLESS) - 5 x 5 per leg (lightweight)   Kang Squat- 5 x 5   Lactate Tolerance 5 Rounds - (rounds start every 4 minutes) 100m Shuttle Run 8 Thruster 6 KB Swing 4 Burpee 100m Shuttle Run

10.02.12

10/2/12 1.2 Tuesday	10/2/2012 PA
Speed 5 x 50m sprints (walk back is rest interval)   Strength Front Squat - 5 x 6 (68%) elbows stay high in rack position throughout movement Karen 150 Wallball's

10.01.12

10/1/12 1.1 Monday	10/1/2012 PA
Olympic Hang Power Clean - 4 x 5 @ 68% (vertical shins and load the hamstrings/glutes)   Strength   Push Press - 4 x 6 @ (70%)   15 minute EMOM 6 heavy KB Swings 6 burpees