Archive for October, 2012

Back Squat 1 Rep Max

Posted: October 31, 2012 in Uncategorized

WE WILL BE HOLDING AN 11 AM CLASS TOMORROW, THURSDAY 11/1, AS A MAKE-UP CLASS.

THE PM CLASSES ARE CANCELLED FOR TONIGHT, UNLESS THE POWER COMES BACK ON SOMETIME SOON. HOPEFULLY WE ARE GOOD TO GO FOR TOMORROW.
Back Squat

3,3,3,1,1,1

Conditioning:

3 rounds of 1 minute per station. 1 minute rest between rounds. Score is total reps.

Single arm DB thrusters (40/30)
Burpees
Double unders

Core:

Planks 3×1 minute on 1 minute off

Power Snatch 1 Rep Max

Posted: October 29, 2012 in Uncategorized

PM CLASSES ARE CANCELLED FOR TONIGHT.

Power Snatch 1 Rep Max
3,3,3,1,1,1

Conditioning:

12 minute AMRAP

3 Pull-Ups
6 Toes to Bar
12 Box Jumps

*those guys and gals interested in competing in the CrossFit Open this year, I suggest making the pull-ups chest to bar. RX’d will still be regular pull-ups.

Core:

Hollow rocks x 60

1RM Shoulder Press

Posted: October 27, 2012 in Uncategorized

3-3-3-1-1-1 Strict Shoulder Press

then:

Partner WOD (one person works at a time)

  • 60 Tire Sledge
  • 100 Box Jumps
  • 150 KB Swings (53/35)
  • 100 double unders (300 singles)
  • 60 med ball over bar

Core: Tabata core 20 seconds in plank, 10 seconds in superman 8 rds

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Daily Training

Posted: October 26, 2012 in Uncategorized

Skill work

Work on pistols for 15 minutes, coaches will show modifications for this movement.

400 m run
30 DB power snatches (15r,15l)
400 m run
20 DB power snatches
400 m run
10 DB power snatches
400 m run

*use whatever weight you like, the snatch must come from the floor to over head in one movement, no clean and press outs!!!

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1RM Jerk

Posted: October 25, 2012 in Uncategorized

Max Jerk 3-3-3-1-1-1

then:

2 minutes at each station for max reps

  • Row for Cal
  • KB SDHP (53/35)
  • Burpees
  • Wall Balls (20/14)
  • KTE

 

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Barbara

Posted: October 24, 2012 in Uncategorized

Make sure you check out http://www.crossfit.com today, you might just see some familiar faces in the WOD demo video.

Also, Episode 2 of the Suburban Strength Coach Podcast is live. Make sure to visit http://www.suburbanstrengthcoach.com or download on iTunes to take a listen!

This workout is very long, please get to class early this day for some extra warmup time, coaches will provide a short warmup and we will get going.

5 rounds for time

20 pull-ups
30 push-ups
40 sit-ups
50 squats

*rest 3 minutes between each round. Subtract out your 12 minutes of rest at the end.

*cap is when class ends.

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1RM Deadlift

Posted: October 23, 2012 in Uncategorized

3-3-3-1-1-1 Max DL

then:

Five rounds for time of:
95 pound Push press, 12 reps
40 meter Shuttle sprint (4 x 10 meters, 32 feet )
95 pound Squat snatch, 8 reps

 

 

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Daily Training

Posted: October 22, 2012 in Uncategorized

15 minute AMRAP

6 handstand push-ups
9 front squats 135/95
12 box jumps

Work on mobility, we all need it.

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Please refer to the sign when you finish your workout

Daily Training

Posted: October 20, 2012 in Uncategorized

20 min amrap

1200m run
then
3 rounds of:
15 hang pwr cln (135/95)
30 sit ups
then
max rds of cindy in the remaining time of the 20 minutes
5 pull ups
10 push ups
15 air squats

score is total rounds of cindy and post weight used for hang power cleans

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