Wednesday 5.06.15

Strength:  Shoulder Press 3-3-3-3-3

WOD:  Tabata:
- Russian Kettlebell Swings (AHAP)**
- Abmat or GHD Sit Ups
- Burpees
- Handstand Push Ups or Holds

*Complete 8 full rounds of 20 seconds work : 10 seconds rest at each exercise, in any order, before moving to the next.
**For the KB Swings, work on pulling the KB back down forcefully, instead of simply letting gravity do the work for you.

Thursday 3.19.15

WOD:  For QUALITY:

*Use this workout to move slightly slower than usual, hit full range of motion and hold positions for and extra "stretch"

 "Tabata Fight Gone Bad"
Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises with :20 sec of work and :10 sec of rest:
- Wall Ball (20/ 14# ball, 10 ft target)
- Sumo Deadlift High Pull (75/ 45#)
- Box Jump - Games Style (20")
- Push Press (75/ 45#)
- Row

*1 minute rest between exercises
**NO SCORE

Friday 2.06.15

The Barbell Row, aka bent over row,  is a basic back exercise for building horizontal pulling and upper back strength.

Strength:  Barbell Row 10-10-10

WOD:  Tabata:

- Burpees
1:00 Rest

- Front Squat (135/95#)
1:00 Rest

- Row for calories

Start at any station, but complete all rounds at that station before moving on.

*Optional:  For Quality:
- 50 Back Extensions

Wednesday 1.07.15

Reminder:  6:00 and 7:00 pm classes are cancelled tonight for the Open House

CWC begins at 5:00 pm

Join us at the Open House!  

Skill:  5 rounds:

- 100m Row Sprints

WOD:  Tabata These:

- Toes to Bar

- Hollow Rocks

- KB Sumo Deadlift High Pull (choose your weight)

- Dips

*1:00 Rest between exercises

**Complete the exercises in any order, but you must complete all rounds of one exercise before moving on.
***Don't worry about a score, just go all out for each :20 second interval

Tuesday 11.25.14

Strength:  For Load:
- Shoulder Press 1-1-1-1-1
- Push Press 3-3-3-3-3
- Push Jerk 5-5-5-5-5

WOD:  Tabata:
- Hang Power Clean (115/75#)

*Optional:  Complete:
- Tabata Hollow Rocks
Then
- 3 x max. time Hollow Hold (rocking is ok)

Post weights and tabata score to comments.

Monday 8.18.14

Skill:  Perform 10 rounds of:
- 1 Wall Walk
- Handstand walk away from the wall for as far as possible.

*partner up and help each other maintain balance if needed. If you do not have a Handstand Walk, work handstand holds and brave pushing your toes off the wall slightly


WOD: "Tabata These"
- Pull Ups
- Push Ups
- Sit Ups
- Rows (for calories)

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are rowing for calories. There is no rest between exercises except for the 10 seconds of rest.

Post total reps from all 32 intervals to comments.

Tuesday 7.22.14

Strength: Can you increase weight every set?  Be conservative in you increases:

- Muscle Clean 1-1-1-1-1

- Power Clean 3-3-3-3-3

- Clean 5-5-5-5-5

WOD:  For Reps

- Tabata Push Press (95/65#)

Post weights and reps to comments.

Wednesday 7.09.14

Skill: Weighted Step Ups.  Find heaviest weight you can do for 3 reps/ each leg

WOD:  For time:
- 800m Run with 20/14# Med. Ball
Then, Tabata Mash Up:
- Pistols
- Med. Ball Cleans (full squats)
Then,
- 800 m Run with Med. Ball

Post weights and tabata reps to comments.

Tuesday 6.10.14

It's hot out there!  Make sure you drink enough water!
And try one the morming classes and get your WODs done before it gets too hot

Strength: Shoulder Press: 1-1-1-1-1
                Push Press: 3-3-3-3-3
                Push Jerk: 5-5-5-5-5

*Try to increase weight each set.

WOD: For reps:
- Tabata Hang Power Clean (115/75#)

Post weights and times to comments.

Thursday 6.05.14

Strength: Power Snatch 3-3-2-2-1-1

WOD: Tabata Mash Up:
- Push Ups
- Double unders

*For the WOD, you will alternate :20 of all-out Push Ups, :10 rest, :20 of all-out Double Unders, and :10 of rest. Repeat that 8 times. Your score is the total number of Push Ups and DUs completed.

Post reps to comments.

Thursday 10.10.13

    

Skill:  Spend 20:00 working on your Muscle Up (Ring/ Bar).
There are man aspects to work; the dip, the pull, the stabilizing, the false grip, etc.  You don't have to work the movement as a whole.  Break it up into its parts and improve on those.

WOD:  Tabata Mashup
- Kettlebell Swings- heaviest possible
- Double Unders

*For the WOD, you will alternate :20 of all-out KB Swings, :10 rest, :20 of all-out Double Unders, and :10 of rest. Repeat that 8 times. Your score is the total number of KBs and DUs completed.
** For the KB Swings, pick a weight that you can continue moving it for the entire :20.

Post reps to comments.

Tuesday 10.01.13

Warning:  explicit lyrics

It cracks me up looking at the comments on Youtube, Facebook, etc. of the people that complain about CrossFit.  So some of CrossFit HQ decided to rap about it.

Skill:  Double Unders, Spend 20min an find a new max.  Triple Unders, Single Unders, and other variations are fine.

WOD:  Tabata Mash Up

- Pull Ups

- Push Ups

*For the WOD, you will alternate :20 of all-out Pull Ups, :10 rest, :20 of all-out Push Ups, and :10 of rest. Repeat that 8 times. Your score is the total number of Pull Ups and Push Ups completed.

Post reps to comments.

Thursday 9.19.13

For Tuesday's Double Unders, who could have used these?

WOD:  Tabata Mashup

- Hang Power Cleans (115/75#)
- Burpees over the bar

*For the WOD, you will alternate :20 of all-out Cleans, :10 rest, :20 of all-out Burpees, and :10 of rest. Repeat that 8 times. Your score is the total number of cleans and Burpees completed.

Skill:  Dips x 50 reps, as few sets as possible, hardest variation (box, banded, rings, bar, weighted, etc)
+
Broad Jumps 3 x 5 for total distance (jump once, land in power position, immediately jump again for 5 jumps total)

*Complete both skills in any order, alternating between sets.

Post reps and distances to comments.

Wednesday 7.24.13

Skill: 10 Banded Sprints 30yds

WOD: Tabata mash up
- Wall Ball (20/14# to 10')
- Sit Ups

For the Conditioning, you will alternate :20 of all-out Wall Balls, :10 rest, :20 of all-out Sit Ups, and :10 of rest. Repeat that 8 times. Your score is the total number of Squats and Presses completed.
It does not matter what type of sit ups you do or the order you do the workouts in.

Post reps to comments.

Saturday 5.25.13

Phillip got his first muscle up while at the CrossFit Regionals!

WOD:  "Tabata Fight Gone Bad"
Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises:
- Wall Ball (20/ 14# ball, 10 ft target)
- Sumo Deadlift High Pull (75/ 45#)
- Box Jump (20")
- Push Press (75/ 45#)
- Row

*Only 1 minute rest between exercises, so move quickly to the next station on call of rotate.
**Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. The score is the total of the scores from the five stations.

Post reps to comments.

Tuesday 3.12.13

Two times Games Athlete broke her ankle a week before the Open

Skill:  3 x max effort Double Under attempts.....rest as needed between efforts
-Or-
spend 20:00 practicing the skill.

WOD:  Complete:
- Tabata Burpees
Rest 1:00
- Tabata Toes to Bar
Rest 1:00
Tabata Burpees

Post reps to comments.

Thursday 10.04.12

Note the slight changes to our Strength Programming today

I don't know where CFHR is, but this is a pretty good tutorial.  For a good article on Floor Presses (and overall great training website), check out this article from Robertson Training System by clicking HERE

Strength: Front Squat 3 x 5 (begin around 70% of your 1rm)
                 Floor Press 3 x 5 (begin around 75-80% of  your Bench Press 1rm)

Conditioning:  Tabata Mash Up:
- Air Squats
- Push Presses (75/45#)

For the Conditioning, you will then alternate :20 of all-out Air Squats, :10 rest, :20 of all-out Push Presses, and :10 of rest. Repeat that 8 times.   Your score is the total number of Squats and Presses completed.

Post weights and reps to comments.

Monday 8.27.12

15 Overhead Squats at bodyweight is an amazing achievement for anyone.  Notice as the reps get higher, she actually slows down her Squat to make sure she keeps the bar in the proper position overhead.

Strength:  Overhead Squat 3-3-3-3-3.  Try to increase weight each set.

Conditioning:  Complete:
- Tabata Squat
- Handstand Walk - 4 minutes (record total distance)

Rest four minutes, then Repeat.

Note:  If you can’t walk on your hands hold a handstand or an elevated plank for as much of the 4 minutes as possible

Post weights, reps and distances to comments.

Friday 7.20.12

Finally the board is completely ready to be filled up, Box Jumps,. Vertical Jumps and Handstand Walks!

Strength: Power Clean 5x3 (+5# from last week)

Conditioning: Tabata:
- Tabata Wall Ball
Rest 1 minute
- Tabata Kettlebell Swing

These can be done in any order, it does not matter.

 Afterwards,For 5 min:
- work on “L Sit” position on the parallel bars.

Post weight and reps to comments.

Thursday 5.31.12

Andre from Aerials promoting their cheerleading.  So...if you want your kid to do some cheerleading go there.  He was also called back for semi-finals for American Ninja Warrior 4 and will be testing his fitness at Prove Your Fitness

Strength: Front Squat. Find 3rm, drop 10% and do 5 reps, drop another 10% and do max reps

Conditioning:
- Tabata Box Jumps (24/20")
Rest 1:00
- Tabata Push Press (95/65#)

This is not a tabata mash up.  Go through all 8 rounds of box jumps, then all 8 rounds of push presses.

Post weights and reps to comments.