Wednesday 12.03.14

Skill: Farmers Carry 4 x 25 yards as heavy as possible

WOD: For Time:
- 20 Wall Ball shots (20/14# to 10')
- 25 Kettlebell Swings (53/35#)
- 15 Wall Ball shots
- 25 Kettlebell Swings
- 10 Wall Ball shots
- 25 Kettlebell Swings
- 5 Wall Ball shots
- 25 Kettlebell Swings

*Optional: 8:00 time cap:
- 30 V-Ups
- 50 Hollow Rocks
- 30 V-Ups

Post weights and times to comments.

Wednesday 7.30.14

Potluck Wednesday evening at 6:15 PM at The Compound!  

Bring a dish and try some others!

Skill: In 5:00:
- max. distance Handstand Walk or Hold

WOD: For Total Time,
- Row 2:00 for Maximum Calories,
Immediately followed by,
- 30 Pull-ups
- 40 Burpees
- 50 Kettlebell Swings
- 200m Farmers Walk (or sprint!) (w/ KB)

Post to comments.

Monday 6.30.14

Skill:  Farmers Walks 5x50 yard walks AHAP (25 yards out and back)

WOD: Complete five 2:00 rounds for total reps of:

- :30 Handstand Hold against the wall

- 1:30 Burpee Box Jumps (24/20")

Post weights and reps to comments.

Friday 9.20.13

Rope Climb and Double Under fun

Strength:  Farmers Walks.  Establish max weight unbroken 50' carry

WOD:  AMRAP in 10:00
- 3 Power Snatches (95/65#)
- 6 Overhead Squats (95/65#)
- 9 Box Jumps (24/20")

Post weights and times to comments.

Thursday 5.02.13

Farmer's Walks.  It's what athletes do!

Strength: Farmers Walk 3x max weight
After warming up make 3 attempts at max weight you can carry down the length of the black mats and back.  Try to make the turn without putting the weight down.

WOD: 10 rounds, alternating partners:
- Banded Sprint (length of the black mats)

Post weights and bands to comments.

Wednesday 6.13.12

Luckily we don't have to jump over the bar for Burpees today.

Strength:  Farmers Walks - 5 sets of heaviest load carried the length of the black mats

Conditioning: 4 rounds for time
-15 Burpees
-15 Box Jumps (24/20")

Post weights and times to comments.

Friday 4.06.12

Jausiah showing good form lifting the B.A.T.

Strength:  Farmers Walk.   max weight carried the length of the black mats

Conditioning: For time
- Run 800m
rest 2:00
- Row 1000m
- finish with 30 Toes to Bar

You can start with the run or the row.

Post weights and times to comments.

Wednesday 3.07.12

EliteFTS is a website we have gone to for years for all types of training information

Skill: Accumulate 20 pistols (each leg). Don't move fast, make sure each rep is performed well. Use whatever support you need to get to full depth

Conditioning: 3 Rounds for Time:
- 1- Arm Farmer Walk (RT) 25 yards - 1/3 body weight
- 1- Arm Farmer Walk (LT) 25 yards - 1/3 body weight
- Max Rep Kettlebell Swings

Use the heaviest kettlebell possible for the swings and you count reps until you pause between reps. Use a barbell/ farmers handles/KB's/ DB's  for the farmers walks.

Score total swings and post to comments

Tuesday 10.04.11

Keeping the back flat and a solid core during the deadlift is key to lifting more weight and preventing injury

SWOD: Farmers Walks - the length of the rubber mats in the gym. Work up to 3 heavy sets  

METCON: 5 rounds for time:
- 15 Hand Release Push Ups
- 5 Deadlifts @ (65% of your 1RM)

Post weights and times to comments.  cc

Friday 3.18.11

 Here is a description of the workout athletes all of the world are competing in.  Many of the points are good coaching points that you should always be checking yourself to make sure you are performing full range of motion each rep.  However, some of the points are just to make judging competitions easier.

Warm Up:  Burgener Warm Up-Snatch

SWOD: Farmer's Walk 3 x 50 yards.  Go up in weight each set.

Metcon:   "CrossFit Games Open 11.1"
Complete as many rounds and reps as possible in 10 minutes of:
-30 Double Unders
-15 Power Snatches

The Power snatch loads are as follows:
Men and Masters Men 45-49, 50-54: 75lbs/35kg
Women and Masters Women 45-54: 55lbs/25kg
Masters Men 55-59, 60+: 65lbs/30kg
Masters Women 55-59, 60+: 45lbs/20kg

Tuesday 2.1.11

Greg trying to get someone out

Warm Up: 10min
- 25 Pull Ups
-10 Broad Jumps
- 500m Row

SWOD: Max Vertical Jump (3 attempts)

Metcon: 5 rounds for time
-30 Meter Farmer Walks (45, 25 each arm)
-20 Sit Ups (scale up to GHD)
-36 One Arm KB Swings (18 each arm with heaviest KB possible)

Wednesday 12.22.10

SWOD: Resting 60 seconds between sets:
Back Squat 2-2-2-2-2-2-2-2-2-2 @ 65%

Metcon: Complete 4 rounds:
-1-Arm Farmer Walk (RT) 40 yards - 1/3 body weight
-1-Arm Farmer Walk (LT) 40 yards - 1/3 body weight
-Max Rep Push Ups - 2 sec hold at bottom of each rep

For the SWOD, partner up with someone of similar weights, so the transition between sets is minimal and you can stick to the 60 seconds of rest.  The idea here is to move the bar as quickly as possible, which is why the weight is so low.  Focus on proper form, speed, and full hip extension.  This is our last Back Squat day before we Total.

For the metcon, Push Ups with a 2 sec hold at the bottom, means lowering yourself from the plank position and till your chest and legs are about an inch above the floor, and then holding there for a 2-count before pushing up to the top again.

Post weights and times to comments. cc

Thursday 7.29.10

The Farmers Walk is all about picking up something heavy and then walking with it. Sounds so simple, right?

SWOD:
3x 50-yard walks going up in weight each set.

Metcon:
7 Rounds for Time of:
-7 Deadlifts (225/155)
-7 Hand Release Push Ups

WOD Tips:
For the SWOD, warm up with a few walks at light weights. Then challenge yourself by going as heavy as possible for 50 yards. Try to increase the weight for three sets of 50 yard walks once the weight gets heavy.

For the metcon, pick your deadlift weight based on how you are feeling. If your legs are beat up from this week, go lighter and really work hard on perfect technique. If you're feeling good, load the barbell and go for it. For the push ups, these are hand release push ups, meaning you lower yourself to the ground, and then lift your hands off of the ground before pushing yourself back up. These were featured in the CrossFit Games this year, and will force you to do them with a full range of motion. If these are too tough, elevate your hands on plates or a box. If they are too easy, elevate your feet on a box or plates.

Post your weights for the walks and your times (and modifications) for the metcon in the comments section! bc

Tuesday 5.04.10

SWOD: Ring Dips 3 x max reps. Scale up with weighted ring dips. Scale down with bench or bar dips.

Metcon: 5 rounds for time:
30 1-arm KB Swings, alternate arms (35 / 26 lbs)
25 Knees to elbows
100 m Farmer's Walks (45's/25's)

Tips: For the SWOD, do as many ring dips as possible. Get creative if you can't do them, bands, partners stabilizing the rings, ring holds, etc.

For the metcon, we had a lot of weight on us the last couple workouts, I want to allow our bodies to decompress a bit. For the KB Swings, use one arm swings above the head, and then switch every rep. Try to do so without slowing your momentum too much. Knees to Elbows is kind of trick to understand, but someone can explain it I'm sure. And the Farmers Walks are 50 m up and turn around a cone and 50 m back. Hold the weights to the side holding on to them anyway possible. It should challenge your grip especially after Knees to Elbows.

The Challenge? No results yet because not everyone has posted it to the comments section yet. But everyone did an outstanding job, most people tried a higher weight then they thought they could do. Awesome work everyone, I'm glad I got to see most every class!

Post your weights and times to comments. cc