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Push...

Monday, September 29, 2014

The Monday
W O D
--------------------
Warm-up
Row 100 m
10 squats
row 100 m
10 squats
row 100 m
10 squats
3 sets of 30-second handstand holds (against wall) or Plank
--------------------
Strength / Wendler week 1
Working weight is 90% of 1RM
Squat Front or back, your call, but whatever you choose you have to stick with it for the duration
65% x 5
75% x 5
80% x 5+ (Last set at 80% is a minimum of 5 reps and continue until you cannot go any further)
---------------------
Met-Con
5 rounds for time
15 Wallballs (20/14)
10 Pull-ups
400m Run (to mailbox and back)



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Beach WOD Tomorrow at Picnic Island...BE THERE!!!!!

Friday, September 26, 2014

Dual WOD Friday!
Pick one...
CrossFit  WOD
"ANNIE"

50-40-30-20-10
Situps
DU's
--------or-------------
Ye Olde School
P U M P T I T U D E
The 21 Minutes of Hell Version!

------------------------
Max reps of each exercise for 3 minutes / no rest between exercises
Bench 135/75
Bent Rows 100 / 50
Shrugs 225 / Girlies do Jumping Alt Squats
KB Swings 24kg/20kg
Curls 75/35
Skull Crushers 75/35
Sledge

* Score is total of all reps



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A Champion...

Thursday, September 25, 2014

The Thursday
W O D
--------------------------
Warm-up
400 m row
10 ring rows
10 dips
10 push-ups
shoulder/hip mobility
--------------------------
Strength
Find 1RM Bench
--------------------------
WOD
30 min AMRAP
5 Deadlift 225/155
13 Hands Off Push-ups
9 Box Jumps 24/20
--------------------------
* Following are the standards for Box Jumps and Push-ups Deadlift:

This is a traditional deadlift with the hands outside the knees. Sumo-deadlifts are not allowed. Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar.

The arms must be straight throughout. Push-up: A straight body position must be maintained throughout. No snaking, sagging or pushing up from the knees (If this occurs, then the WOD is scaled).

The elbows and shoulders must be locked out at the top with the feet no wider than shoulder width. At the bottom, the chest (nipple-line or above) must touch the floor and the hands must be lifted.



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What Are You Reflecting...

Wednesday, September 24, 2014

The Wednesday
W O D
-----------------------------
Warm-up:
DU or SU for 3 minutes
10 Air Squats (hold last one at bottom)
10 Push-ups
10 Dips
10 KBS (lite)
10 Wall Kick Ups or HSPU
-----------------------------
Strength
Find 1RM Front Squat
-----------------------------
Met-Con: 5 rds for time
10 Burpees
16 DB Snatches 50/35
200 m run (run to stop sign and back)



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A Secret Revealed...

Tuesday, September 23, 2014

The Tuesday
W O D
Warm-Up
500 m row OR 400 m run
10 Pass throughs
10 PVC OHS
10 Around the Worlds
10 PVC OHS
10 Push-ups
Strength: 1RM Shoulder Press (Please record all of your 1RM this week)
Met-Con
EMOM for 10 minutes
4 OHS 95/65
8 Lateral Jumps Over Barbell
- Rest 3 Minutes -
Tabata (8 consecutive rounds, 20 secs max reps followed by 10 sec rest)
Pullups
DU's



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How Long Will You Allow It...

Monday, September 22, 2014

This week you will be asked to find your 1RM for the bench, squat, press abd deadlift as we will be starting the Wendler Strength program next week and you will need to know your numbers in order to properly "plug in" to the program. (keep a journal or look for the Wendler App!)
------------------------------------------------
Warm-up
500M Row
10 KBS (lite)
10 Sir Squats
10 Sampson Stretches
10 Squat Holds (10 seconds)
Hip Mobility
------------------------------------------------
Strength
Find 1 Rep Max Deadlift
------------------------------------------------
Incredible Hulk - 20 Min AMRAP
5 DL (115/70)
5 Hang Power Clean
5 Front Squat
5 Push Press
5 Back Squat



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Never Let It Rest...

Thursday, September 18, 2014

Start your weekend off RIGHT...
Join Sunny at: the Oly/Skills Class 0900 Saturday here at BC, we will be lifting heavy things and going over the new Strength Program that we will be starting in 2 weeks....So, if you want to improve your lifts and get stronger get YO' SELF there -Community WOD 0945, bring a friend!

Warm-up
Partner 1 Row 250 M Partner 2 Air squat/switch
Partner 1 Row 250 M Partner 2 Plank/switch
Shoulder/hip/ankle mobility
* See video for ankle mobility, around 1:30 on video if you want to skip ahead
**Poor ankle mobility could be hurting your squat***
-------------------------------------------

Met-Con
800m Run
35 Back Squats (65/45)

400m Run
25 Back Squats

200m Run
15 Back Squats
* You wanna RX PLUS this WOD THEN carry a keg on all of the runs!!!!!



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To Conquer

Wednesday, September 17, 2014

The
Wednesday

W O D
-----------------------------
Warm-up
50 Jumping Jacks
50 High-Knees
Lunge across gym
10 Wall squats
10 HSPU or Wall walks
Shoulder Mobility
-----------------------------
Strength:

10 minutes of bench press work
-----------------------------
*TEAM WOD* 20 Rounds (for time)
9 Ring-dips
10 Pull-ups
11 GHD Sit Ups OR Sit-ups
*In teams of two, complete a total of 20 rounds (10 Rounds each team member); while one team member completes one round (alternating each round), the other team member holds a med ball (20/14) overhead.*



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The Difference...

Tuesday, September 16, 2014



The Tuesday
W O D
-------------------------
Warm-up
Row 400 m
then...
3 Rounds, no measure, 12 min Time Cap
10 Air Squats
10 Sampson Stretch (5 each leg)
10 Parallette Shoot throughs
--------------------------
Strength / Skill 15 min (set clock)
Squat Clean and Jerk work You may try to find 1RM or work on technique.
--------------------------
Met-Con
5 min AMRAP
Squat Clean and Jerk (165/110)
Rest 2 min, then...
8 min AMRAP
Sled pull 270/180 (1 rep is length of gym and back)
10 Push-ups (chest and thighs come in contact with ground)
20 Halos (10 each direction)



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Bite Off More Than You Can Chew...

Monday, September 15, 2014

The Monday
W O D
------------------------
Warm-up
2 Rounds (No measure, 12 min Time Cap)
10 Dips
10 Pull-ups
10 Push-ups
10 KBS
------------------------
Filthy Fifty
50 Box Jumps (24/20)
50 Jumping Pull-Ups
50 KB Swings 20kg/16kg
50 Walking Lunges (1 step is 1 rep)
50 K2E
50 Push Press (45/35)
50 Back Extensions
50 Wall Ball (20/14)
50 Burpees
50 DU



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