Skill / Strength
Tempo Front Squats
30X0
WOD 4 RFT
10 Push Press 115/75
8 Hang Power Clean 115/75
6 Bar Facing Burpees
Train Hard Train Smart
Scale (up/down) as needed.
Wednesday, February 27, 2013
February 27th 2013 WOD
Strength
Press 3 X 5
Pull Ups 3 x 5
WOD
10 Minute Partner WOD
Partner A 20 Box Jumps 20 (Male and Female)
Partner B Blind Row
Every 20 Box Jumps partners will switch. Screens will stay down until the end of the WOD. The score will be your total number of meters rowed as a team.
Train Hard Train Smart
Press 3 X 5
Pull Ups 3 x 5
WOD
10 Minute Partner WOD
Partner A 20 Box Jumps 20 (Male and Female)
Partner B Blind Row
Every 20 Box Jumps partners will switch. Screens will stay down until the end of the WOD. The score will be your total number of meters rowed as a team.
Train Hard Train Smart
February 26th 2013 WOD
Skill - Strength
Bulgarian Split Squats
WOD EMOTM 18 Minutes
5 Deadlifts 225/135
9 Wall Balls 20/14
*Reps will climb each round unless you do not finish within the 60 seconds.**
Scale (up/down) as needed.
Train Hard Train Smart
Bulgarian Split Squats
WOD EMOTM 18 Minutes
5 Deadlifts 225/135
9 Wall Balls 20/14
*Reps will climb each round unless you do not finish within the 60 seconds.**
Scale (up/down) as needed.
Train Hard Train Smart
Sunday, February 24, 2013
February 25th 2013 WOD
Strength
Back Squat
5-5-5-5-5
WOD
Row/Run 800m
30 Air Squats
25 AM Sit Ups
20 Push Ups
15 Ball Slams 30/20
10 KB Swings 32/24
5 Burpees
10 KB Swings 32/24
15 Ball Slams 30/20
20 Push Ups
25 AM Sit Ups
30 Air Squats
Train Hard Train Smart
Scale (up/down) as needed.
Back Squat
5-5-5-5-5
WOD
Row/Run 800m
30 Air Squats
25 AM Sit Ups
20 Push Ups
15 Ball Slams 30/20
10 KB Swings 32/24
5 Burpees
10 KB Swings 32/24
15 Ball Slams 30/20
20 Push Ups
25 AM Sit Ups
30 Air Squats
Train Hard Train Smart
Scale (up/down) as needed.
February 23rd 2013 WOD
30 minute AMRAP in Teams of 3:
1) One round of:
12 Deadlifts
9 Hang power cleans
6 Push press
135/115 Men
95/65 Women
2) AMRAP air squats
3) Rest
Three stations one partner at each station, score is total number of air squats. Switch when partner #1 is finished.
1) One round of:
12 Deadlifts
9 Hang power cleans
6 Push press
135/115 Men
95/65 Women
2) AMRAP air squats
3) Rest
Three stations one partner at each station, score is total number of air squats. Switch when partner #1 is finished.
February 22nd 2013 WOD
Strength
Cleans
2-2-2-2-2
WOD
21-15-9
Burpee Box Jumps 20 (M&F)
GTO 45/35
Ball Slams 30/20
Scale (up/down) as needed.
Train Hard Train Smart.
Cleans
2-2-2-2-2
WOD
21-15-9
Burpee Box Jumps 20 (M&F)
GTO 45/35
Ball Slams 30/20
Scale (up/down) as needed.
Train Hard Train Smart.
February 21st 2013 WOD
Skill / Strength
Double Unders
Strict Pull Ups
WOD
12 Minute Ladder
1 Hang Power Clean 115/75
1 SDHP 32/24
2 HPC
2 SDHP
3 HPC
3 SDHP
Continue as high as you can in twelve minutes.
Train Hard Train Smart
Scale (up/down) as needed.
Double Unders
Strict Pull Ups
WOD
12 Minute Ladder
1 Hang Power Clean 115/75
1 SDHP 32/24
2 HPC
2 SDHP
3 HPC
3 SDHP
Continue as high as you can in twelve minutes.
Train Hard Train Smart
Scale (up/down) as needed.
Wednesday, February 20, 2013
February 20th 2013 WOD
Deadlift
5-5-5-5-5
Load is to be based off of 90% of your 1RM.
WOD
For time:
40 Wall Balls 20/14
30 AM Sit Ups
20 Box Jumps 30/24 (Games Standard)
500M Row
Train Hard Train Smart
Scale (up/down) as needed.
5-5-5-5-5
Load is to be based off of 90% of your 1RM.
WOD
For time:
40 Wall Balls 20/14
30 AM Sit Ups
20 Box Jumps 30/24 (Games Standard)
500M Row
Train Hard Train Smart
Scale (up/down) as needed.
February 19th 2013 WOD
Skill/Strength
Snatch Balance
WOD
For time:
HSPU 10-8-6-4-2
KB Swings 25-20-15-10-5 24kg/16kg
Train Hard Train Smart
Scale (up/down) as needed.
Snatch Balance
WOD
For time:
HSPU 10-8-6-4-2
KB Swings 25-20-15-10-5 24kg/16kg
Train Hard Train Smart
Scale (up/down) as needed.
February 18th 2013 WOD
Strength
20 Minutes to establish your 1RM Front Squat.
WOD
CrossFit Games 2012 Workout 12.1
7 Minutes Max Burpees with a six inch jump.
Train Hard Train Smart
Scale (up/down) as needed.
20 Minutes to establish your 1RM Front Squat.
WOD
CrossFit Games 2012 Workout 12.1
7 Minutes Max Burpees with a six inch jump.
Train Hard Train Smart
Scale (up/down) as needed.
February 15th 2013 WOD
Strength
Bench Press
5-5-5-5-5
WOD
12 Min AMRAP:
50 Squats
30 Push ups
15 Pull ups
Train Hard Train Smart
Scale (up/down) as needed.
Bench Press
5-5-5-5-5
WOD
12 Min AMRAP:
50 Squats
30 Push ups
15 Pull ups
Train Hard Train Smart
Scale (up/down) as needed.
February 14th 2013 WOD
Planks & Holds
WOD
The Bear Complex:
1. Power Clean
2. Front Squat
3. Push-Press
4. Back Squat
5. Push-Press
7 Rounds equals one set.
5 Sets increasing the load each set.
Train Hard Train Smart
Scale (up/down) as needed.
WOD
The Bear Complex:
1. Power Clean
2. Front Squat
3. Push-Press
4. Back Squat
5. Push-Press
7 Rounds equals one set.
5 Sets increasing the load each set.
Train Hard Train Smart
Scale (up/down) as needed.
February 13th 2013 WOD
Weighted Pull Ups
BW for max reps, followed by:
5-5-3-3-1-1
WOD
Row 1000M
Followed by 2 RDS:
6 HSPU / 12 Push Ups
12 Goblet Squats
18 Wall Balls
For your two rounds choose movements and weights that will allow you to go unbroken and meet the movement standards.
Train Hard Train Smart
Scale (up/down) as needed.
BW for max reps, followed by:
5-5-3-3-1-1
WOD
Row 1000M
Followed by 2 RDS:
6 HSPU / 12 Push Ups
12 Goblet Squats
18 Wall Balls
For your two rounds choose movements and weights that will allow you to go unbroken and meet the movement standards.
Train Hard Train Smart
Scale (up/down) as needed.
February 12th 2013 WOD
Skill
Hang Clean
Hang Snatch
Technique Work
WOD
75 Ball Slams
50 KB Swings 24/16
25 T2B
*Every time 60 seconds accumulates on the clock you will preform 3 Burpees.
Train Hard Train Smart
Scale (up/down) as needed.
Hang Clean
Hang Snatch
Technique Work
WOD
75 Ball Slams
50 KB Swings 24/16
25 T2B
*Every time 60 seconds accumulates on the clock you will preform 3 Burpees.
Train Hard Train Smart
Scale (up/down) as needed.
Monday, February 11, 2013
February 11th 2013 WOD
Strength Back Squat
4-4-4-4-4
WOD
Row 500M
21-15-9
Deadlifts 185# / 115#
Elevated Push Ups
AM Sit Ups
Train Hard Train Smart
Scale as (up/down) as needed.
4-4-4-4-4
WOD
Row 500M
21-15-9
Deadlifts 185# / 115#
Elevated Push Ups
AM Sit Ups
Train Hard Train Smart
Scale as (up/down) as needed.
February 8th 2013 WOD
Strength Deadlift
5-5-5-5-5
WOD
10 Min AMRAP
Choose your own KB!
5 KB Swings
10 Goblet Squats
15 SDHP
Train Hard Train Smart
Scale (up/down) as needed.
5-5-5-5-5
WOD
10 Min AMRAP
Choose your own KB!
5 KB Swings
10 Goblet Squats
15 SDHP
Train Hard Train Smart
Scale (up/down) as needed.
February 7th 2013 WOD
Press 3-3-3
Push Press 2-2-2
Push Jerk 1-1-1
WOD
5 RFT
5 Thrusters 135/95
25 Lateral jumps
Train Hard Train Smart
Scale (up/down) as needed.
Push Press 2-2-2
Push Jerk 1-1-1
WOD
5 RFT
5 Thrusters 135/95
25 Lateral jumps
Train Hard Train Smart
Scale (up/down) as needed.
February 6th 2013 WOD
Skill
Rowing
WOD
3 RFT
15 Ball Slams
15 Burpees
15 T2B
Train Hard Train Smart
Scale (up/down) as needed.
Rowing
WOD
3 RFT
15 Ball Slams
15 Burpees
15 T2B
Train Hard Train Smart
Scale (up/down) as needed.
February 5th 2013 WOD
Front Squat
5-5-5-5-5 Based off current 1RM or 5RM.
WOD
10-20-30-20-10
Lunges w/plate OH 45/35
HR Push Ups
KB Swings 2 Pood / 1.5 Pood
Train Hard Train Smart
Scale (up/down) as needed.
5-5-5-5-5 Based off current 1RM or 5RM.
WOD
10-20-30-20-10
Lunges w/plate OH 45/35
HR Push Ups
KB Swings 2 Pood / 1.5 Pood
Train Hard Train Smart
Scale (up/down) as needed.
February 1st 2013 WOD
Strength - Clean Complex
1 Hang Power Clean
1 Hang Clean
1 Clean
1 Front Squat
20 Minutes to work up to a heavy set.
Team/Partner WOD
12 Minutes
Partner A will be doing 25 Wall Balls.
Partner B will be rowing.
Every 25 Wall Balls you will switch. You will be rowing in the blind monitors turned all the way forward out of view. Max calories wins.
No cheating, therefore no looking at the monitors untill the end.
Work Hard Work Smart
Scale (up/down) as needed.
1 Hang Power Clean
1 Hang Clean
1 Clean
1 Front Squat
20 Minutes to work up to a heavy set.
Team/Partner WOD
12 Minutes
Partner A will be doing 25 Wall Balls.
Partner B will be rowing.
Every 25 Wall Balls you will switch. You will be rowing in the blind monitors turned all the way forward out of view. Max calories wins.
No cheating, therefore no looking at the monitors untill the end.
Work Hard Work Smart
Scale (up/down) as needed.
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