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Be A Diamond...

Monday, November 24, 2014

The Monday
W O D
------------------------
Warm-Up
1/4 Mile Run x 2
50 Pushups
50 Squats
------------------------
Strength / Wendler

Remember...your working weight is 90% of your 1-rep max
Bench
75% x 5
85% x 3
95% x 1
------------------------
Met Con

Roy's 55th Birthday Beatdown
Bonanza of Bodaciousness!

55 Snatches 95/65
55 Jumping Squats
55 Bench 155/85



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It's A Choice...

Friday, November 21, 2014

The Friday
W O D S
------------------
Option 1
Xfit Wod
Fran
21-15-9
Thrusters 95/65 / Pullups
--------------------------
Option 2
Ye Olde Skool
P U M P T I T U D E
"Raise The Bar Edition"
Bench 65/35
Bent Rows 65/35
Strict Press 65/.35
Bar Curls 65/35
Bar Skull Crushers 65/35

Rules:

1. Perform max reps of each exercise.
2. You cannot rest, stop or pause whatsoever during any movement or else that set is terminated
3. You can perform the movements in any order you desire
4. You will perform 2 sets each exercise, but not consecutively
5. You must keep the same order on the second round as you did on the first round.
6. Your score will be the total of all reps completed combined
7. 22 minute time limit



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Not The Mountain...

Wednesday, November 19, 2014

The Wednesday
W O D
-----------------------------
Warm-Up
PVC Work
10 Wall Kick-ups
5 Mins DU Practice
-----------------------------
Wendler / Strength
90% of 1-rep max is working weight
Strict Press
70% x3
80% x 3
90% x 3+
-----------------------------
Met-Con
20 Min AMRAP
5 Power Cleans 135/95 * Check out the awesome tutorial below : )
5 Box Jumps 30"/24"
10 Jumping Alt Lunges
5 T2B



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One Day...

Monday, November 17, 2014

The Monday WOD
---------------------------
Warm-up
20 Pushups
20 Situps
20 Squats
PVC Work
2 min deep static squat hold
----------------------------
Wendler / Strength /
Working weight is 90% of 1-rep max
Deads
70% x 3
80% x 3
90% x 3+
-----------------------------
Met-Con

1 Min Max Pushups
30 sec rest
1 min Max Pullups
30 sec rest
1 min Max Back Squats 135/95
30 sec rest
1 Min Max Rope (singles)
30 sec rest
Repeat the entire sequence 2 more times, doing 2 min max reps on the second round and 3 min max reps on the 3rd round. Your score is the total of all reps.



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Well Done...

Friday, November 14, 2014

Friday WODS...2 options!
1. CrossFit WOD

Wendler / Strength Bench / Working weight is 90% of 1-rep max
3 x 70%
3 x 80%
3+ x 90%
----------------
Met-Con
21-15-9
Handstand Pushups
OHS 95/65
T2B
-----------------
or, option 2...
-----------------
Ye Old Skool
P U M P T I T U D E
Wendler / Strength Bench - See above
------------------
20 Tire Flips
100 Sledge
3 sets of: 10 DB Flys 40/20 SS (Supersetted) with 10 Ring Pushups
3 sets of: 10 Keg Swings SS Bar Shrugs 245 / girlys do 20 jump alt lunges
3 x 50 supersets of: Bar Curls and DB SKull Crushers 45/25
* Yeah...the reps are high but the weight is light. the idea is to get 50 in a row. If you have to use a 'rest/pause' technique to get through each set, fune, but try not to put the weight down until you finish each set : )



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The Best Cardio Exercise Of ALL TIME!

Wednesday, November 12, 2014

The Hump-Day
PARTNER
W O D!

--------------------------
Warmup
30 PVC OHS Squats
30 Lunges
30 bar Hang Cleans 45/35
----------------------------
Strength / Wendler
Squats
70% x 3
80% x 3
90% x 3+
----------------------------
Partner Workout!
50 Ring Dips
100 Thrusters 65/45
150 Hang Cleans 115/75
200 Dual KB Deads 32kg/20kg
* Your partner is holding a wall squat while you chip away at the reps. Switch when partner can't hold squat anymore



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Believe It...

Friday, November 07, 2014

The
Friday
W O D S
------------------------
Option 1
Xfit WOD
For Time
Front Squats 95/65
Box Jumps  30"/24"
* Do 1 rep of each, then 2 reps of each, then 3 reps of each until you have completed 10 of each
-------------------------
Option 2
Ye Olde Skool
P U M P T i T U D E

"300 Reps or Die Trying Version"

--------------------------
Pick one of the following exercises :
Bench 115/55   /   Dips   /   Squats 95/65   /   Thrusters 45/35
Your goal is to perform 300 reps (or as close as you can get) within the 36 minute time limit
While working on your 300 reps, every minute on the minute you must alternate between the following:
5 Bar Curls 75/45
5 Skull Crushers 75/45



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The Dream Killer...

Thursday, November 06, 2014

The
Thursday
W O D

-------------------
Warm-Up
1000M Row
Mobility / PVC Work
-------------------
Strength / Wendler
2nd Month / Add 10lbs to previous 1-rep max
Working weight is 90% of 1-rep max
Deads
65% x 5
75% x 5
85% x 5+ (go all out last set)
---------------------
Met Con
EMOTM for 10 mins
Even Mins - 30 DU (or max reps in 40 seconds...newbies do singles)
Odd mins - 10 Wall Kick-ups OR 5 HSPU
- Rest 2 Mins -
----------------------
Jack Bauer
KB SDHP 24kg / 16kg     21-18-15-12-9-6-3
KB Swings 24kg / 16kg   3-6-9-12-15-18-21



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What Are You Worth...

Wednesday, November 05, 2014

The Wednesday
W O D
--------------------------
Warm-Up
5 Mins DU Practice
10 Pushups
10 Situps
10 KBS (light)
--------------------------
Strength / Wendler
Working Weight is 90% of 1 rep max
Remember to add 5lbs to old 1-rep max for this second month of Wendler
Bench
65% x 5
75% x 5
85% x 5 +
--------------------------
Met-Con / 30 Minute Time Limit
1/2 Mile Run
30 DB Squat Cleans 45/25
30 Burpees
------------------
1/4 Mile Run
20 DB Squat Cleas
20 Burpees
------------------
1/8 Mile Run
10 DB Squat Cleans
10 Burpees

 



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If You're Going To Be Weird...

Monday, November 03, 2014

The
Monday
W O D
-----------------------
Warm-Up
5 Mins DU practice
2 Mins PVC-OHS practice
-----------------------
Strength / Wendler / Month 2
Working weight is 90% of 1-rep max
Time to increase the weight! Add 5lbs to your bench and shoulder press, and 10lbs to your deadslift and squat 1-rep maxes and recalculate from there for this new month
Front Squat
5 x 65%
5 x 75%
5 x 85%
-----------------------
Met-Con / CrossFit Benchmark Workout
"Jackie"

For Time
1000M Row
50 Thrusters 45/35
30 Pullups



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