OH Lunges/ Burpees

Warmup
400m run or row
Then 3 rounds of
5 pull ups
10 push ups
15 squats
20 sit ups

WOD
5 rounds
50' OH Lunge (45# plate)
21 Burpees

CFT

Warmup

400m run or row

2 rounds:

5 pull ups

10 pass throughs

10 Lunges

5 Toes to bar

Strength

CFT

3 attempts to get a 1rm for:

Back Squat

Shoulder Press

Deadlift

Then add the each 1rm to get the CFT

WOD

"Grace"

30 Clean & Jerk for time @135/95

30 min run

Warmup
400m row
5 pull ups
10 push ups
15 back ext
20 sit ups
15 back ext
10 push press
5 toes to bar


Strength 
Week 4 Press (recovery week)

WOD

30 min run for distance. 

Note: Don't go heavy this week. We'll do some testing in a few days and you'll get a chance to see your progress.

2015 regionals event 3

Warmup
400m row
5 pull ups
10 push ups
15 back ext
20 sit ups
15 back ext
10 push press
5 toes to bar
WOD

For time:

1-mile run

50 overhead squats (135 / 95 lb.)

100 GHD sit-ups

150 double-unders (300 singles would be OK as a sub)

50 sumo deadlift high pulls (135 / 95 lb.) (Sub with Clean if you are not proficient at this)

100 box jump overs (24 / 18 in.)

Note: The weights and measures posted were rx for the Crossfit Regionals this year. Do NOT go that heavy. Keep it reasonable so that you can do it with good form. 

400's

Rickson Gracie

Warmup
5 min run
3 rounds of
5 pull ups
10 push ups
15 back ext
20 sit ups

Strength
Week 3 Squat

WOD

400m intervals

Run 400m, then rest for 1.5 min. 

Repeat until your time or form fall off.

Then do 1 more, but really push the 2nd half. Dig deep.

Jackie

Warmup
5 min run
3 rounds of
5 pull ups
10 push ups
15 back ext
20 sit ups

Strength
Week 3 Bench Press

WOD

Jackie

1000m row

50 thrusters @45

30 pull ups

Karen

Warmup
5 min run
3 rounds of
5 pull ups
10 push ups
15 back ext
20 sit ups

Strength
Week 3 Deadlift

WOD

Karen

150 Wall ball shots for time 

Jumping, Running, Fran

Warmup
5 min run
3 rounds of
5 pull ups
10 push ups
15 back ext
20 sit ups

Strength
Week 3 Shoulder Press

WOD

"Jumping, Running, Fran"

300 Single Unders 

21 Thrusters @ 95

Run 400m

21 Pull-ups

300 Single Unders 

15 Thrusters @ 95

Run 400m

15 Pull-ups

300 Single Unders 

9 Thrusters @ 95

Run 400m

9 Pull-ups

2 mile TT

Warmup
5 min run
3 rounds of
5 pull ups
10 push ups
15 back ext
20 sit ups
2 Turkish get-ups
WOD

Time Trial

2 Miles 

Helen

Warmup
5 min run
3 rounds of
5 pull ups
10 push ups
15 back ext
20 sit ups

Strength
Week 2 Squat

WOD

“Helen”

3 rounds

400m run

21 DB swings 30#

12 Pull Ups

Joshie

Warmup
5 min run
3 rounds of
5 pull ups
10 push ups
15 back ext
20 sit ups

Strength
Week 2 Bench Press

WOD

"JOSHIE"

3 rounds for time:

40 pound Dumbbell snatch, 21 reps, right arm

21 L Pull-ups

40 pound Dumbbell snatch, 21 reps, left arm

21 L Pull-ups

Note: the snatches are supposed to be full squat snatches. 

1200m repeats

Warmup
5 min run
3 rounds of
5 pull ups
10 push ups
15 back ext
20 sit ups


Strength
Week 2 Deadlift


WOD

1200m repeats 
Rest 3:00 between rounds
Continue until pace or form deteriorates
(3 min- 5 would be awesome, but don't pace yourself. Go for it!)

The South Wrestler

Warmup
5 min run
3 rounds of
5 pull ups
10 push ups
15 back ext
20 sit ups


Strength
Week 2 Shoulder Press


WOD

"The South Wrestler"

10 rounds for time, or 30 minutes, which ever comes first:

3 Cleans @ 135

6 Hand-Release Push-ups

9 Burpees

12 Pull-ups

50′ Bear Crawl

Long run

Warmup

400m row or run

2 rounds of:

15 back ext.

15 sit ups

10 Push Ups
5 Horizontal rows

Mobility

Take 5 min to work on whatever needs it.

Endurance

Long run. Go as long as you have over the past month and add 5-10 min. 

Lunge/ Sprint/ T2B

Warmup
5min run 

2 rounds 

5 pull ups

10 push ups

15 squats

2 Turkish Getups

Strength

Squat Wk 1

WOD

15 min AMRAP

6 barbell lunges 

50m sprint

12 Toes to Bar

Run/ Burpee/ Run- Short

Warmup
400m run or row
Then 2 times through:
15 Pass Throughs
10 sec HS Hold
5 Pull Ups
15 Squats
10 Hollow Rocks
5 Push Press (light bar)
1 min Squat Hold

Strength
Week 3 Bench/ Press

WOD
10 Rounds for time:
20 Burpees
200m Run

And we're back....

I haven't been able to post the past few days. I'll assume that you are on track and started a new 5/3/1 rotation on Monday and Tuesday. If not, that's fine, but make sure you stick to your 5/3/1 rotation and don't jump ahead.

Today would be your rest day, but if you've been going easy here's a WOD for today

WOD

Time Trial:

Run 1 mile

Rest for the same amount of time.

Run 1 mile

Don't pace your first mile. See how the 2 compare.

Sprint

Warmup
5min run 

2 rounds 

5 pull ups

10 push ups

15 squats

2 Turkish Getups

Strength

Squat Week 4

WOD

10 rounds of:

20 seconds max effort sprint

Walk for 2:40