28 FEB 13 Pull Work and a little more Pain

BB Gymnastics

1) 4X3 Halting Clean Deadlift – heavy (not maximal), rest 60 sec.

halting clean deadlift  

Notice that starting position is more like a clean This is a clean deadlift that is stopped at approximately mid-thigh and this position held for 2-3seconds before returning the bar to the floor. 

 2) 4X3 Power Cleans off blocks – heavy (not maximal), rest 60 sec.

Use plates and stack them to just below knees....

Notes: Barbell should start just below the knees

Conditioning (pain threshold training)

4 rounds for total working time of:

40 Double-Unders

12 Thrusters 95/65#

12 C2B Pullups

*Rest 3 minutes between each round.

27 FEB 16 1 RM snatch and Elizabeth

15 min for 1RM Snatch – rest as needed.


Conditioning


“Elizabeth”
21-15-9 of:
Squat Cleans 135/95#
Ring Dips

26 FEB 13 7 Min Burpee Test

Front Squats

7 min Burpee Test

Hitting target 6 inch above outstretched hand

23 FEB 13 Partner WOD

3 Rounds for time

200m Sled Drag 90/45
12 OH Lunges 35/15
10 situps
8 Pushups

Each partner must complete all reps of task before moving on, both partners must remain within 1 armslength distance for sled drag

22 FEB 13 5km Row

Yeah it sucks....

1 RM Push Press

5km Row

25 Feb 13 Run/Row/KB Swings

20 minutes Snatch technique work.
Notes: Focus on bar path and footwork. Bar should be as close to the body as possible throughout the entire lift, and if you move your feet MAKE SURE you are not jumping forward.
Conditioning

3 rounds for time of:
Run 400m
Row 400m
20 KBS 24/16kg

21 FEB 13 A chipper to remember

7 Muscle-Ups

21 Box Jumps 24″

35 KBS 24/16KG

35 Pushups (hand release)

5 Muscle-Ups

21 Box Jumps 24″

35 Power Cleans 115/75#

35 Burpees

3 Muscle-Ups

21 Box Jumps 24″

35 GHD Situps

35 Push Jerks 115/75

20 FEB 13 3 RM Hang Squat Snatch and 8 Min AMRAP

15 minutes to establish a 3RM Hang Squat Snatch

8 minute AMRAP of:

12 Wall Balls 20/14#

12 Pullups

50 Double-Unders

Rest 2 min

Then 400m run

19 FEB 13 more pain training

Shoulder Press: 2X5 @ 85%, 2X5 @ 95% – rest 45 sec.

Conditioning (pain threshold training)

5 rounds for total time of:

Run 200m

12 Unbroken Hang Squat Cleans @ 135/95#

6 KB Push Press each arm

20/12

Rest 3 minutes.

If you drop the bar start again at 0

16 FEB 13 Pain Threshold Training

5 RFT


5 rounds for total time of:
Row 250m
10 Squat Clean to Thrusters 95/65#
15 Burpees
-Rest 3 minutes

18 FEB 13 Hero WOD for President's Day

Coe

10 Rounds For Time

10 Thrusters 95/65
10 Ring Pushups

Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.

15 FEB 13 Bar Muscle up fun

1) 5X2 HangSnatch (full squat) @ 80% – each 45 sec.

2a) 4X3Snatch High-Pulls – heaviest possible, each 60 sec.

Notes: Thepull should end with the BB at least at nipple height. Concentrate on pulling,not jumping.

9-6-3 of:

BarMuscle-Ups

Squat Clean to Thrusters 135/105

14 FEB 13 V-Day Love Stinks WOD

1a) Deadlifts: 1X5 @ 60%, 1X5 @ 65%, 1X5 @ 65%, 1X5 @ 65% – each60 sec.

1b) 4X8 Bent Over Rows (Clean grip) – heaviest possible, Each 60 sec

Skill

Conditioning

3 Rope Climbs 15′

75 Burpees

Row 500m

13 FEB 13 Another short but brutal AMRAP

1) 4X3 Clean Pulls – heaviest possible, use straps, rest 60 sec.

2) 4X3 Push Press – heaviest possible, rest 60 sec.

8 minute AMRAP of:

7 Front Squat 135/95#

14 T2B

21 Russian KBS 32/24kg

12 Feb 13 Hartke's Farewell WOD

"Grisabel"  Half Grace and half Isabel

3 Rounds
5 Clean and Jerk 135/95
5 Snatches 135/95

Power or full athletes/Coach decision

Rest 5 minutes

500m Row

11 FEB 13 Bench and more

Bench Press: 2X5 @ 80%, 2X5 @ 90% of 120120 – rest 2-3 min.

Conditioning
3 rounds for total reps
of:
1 min of ME OHS @ 135/95#
1 min rest
1 min ME Ring Dips
1 min rest

9 Feb 13 fast AMRAP

20 min skill work

8 min AMRAP

15 Box jumps
20 Burpees

6 FEB 13 CrossFit Total

1 RM Back Squat
1 RM Shoulder Press
1 RM Deadlift

add all the weights together for your total

5 FEB 13 Burpees and Runnin....

15 minutes to establish a 1RM Snatch.

Snatch or power depending on athlete

100 Burpees for time.
Run 800m

4 FEB 13 8 Min AMRAP

Deadlifts with bands

2x5 @ 55%
2x5 @ 65%

Then

8 min AMRAP

4 Muscle Ups
6 Hang Squat Cleans

3 FEB 13 Whole 30 WOD

500m Row
40 Squats
30 Situps
20 Pushups
10 pullups

2 FEB 13 Epic Partner WOD

Yes I said frigging EPIC, and it was, just ask anyone that endured the long program.  I know we have been throwing a bunch of short intense WODs but every once in a while you gotta go long....


200 m run
100 push-ups
 400 m run
 100 situps
 800 m run
 100 Jumping squats
 1k Row
100 Wall Balls
 800m Row
100 Overhead Walking Lunge Steps 35/25
600m Row
100 Burpees

Each team completes entire run and entire row, splits number of reps with only one partner working at a time.

1 FEB 13 20 minute gauntlet

Technique Work and Mob
Clean and Jerk
15 Min Light weight

For time: 20 Min hard cap (10 min Cap on pull-ups)
100 Pullups
100 KB Swings 24/16kg (absolutely vertical)
100 Double-Unders
100 OHS 95/65#

Break up in any way athlete chooses

No one finished really?