Tagged as: crossfit

Monday 28 July 2014

Monday

Supplemental Strength
6 x 1 Overhead Squat
6 x 1 Snatch Balance
Max Unbroken Deficit Handstand Push Ups
Max Unbroken Strict Pull Ups

Strength

  •  3 x 7  Overhead Squat
  • Every 3 Minutes
  • 4 x 7  Overhead Squat
  • Every 4 Minutes

Workout of The Day

 Every 2 Minutes x 7

  • 5 Power Cleans Level 1 185/125 Level 2 155/105 Level 3 135/95
  • 25 Double Unders
  • 7 Strict Pull Ups
Supplemental Endurance
USD Loop for Time

 

Monday 7 July 2014

IMG_0836

 
 
Supplemental Strength (Before Back Squats, Please Arrive Early Before Class)

Front Squat 5-5-3-3-1-1-1-1-1

 

Strength

Superset (Every 4 minutes)

  • Back Squat 6 x 6 (9)
  • GHD Sit Ups 6 x 15 (10)

 

Workout of The Day

5 Rounds

  • 10 Front Squats (L1-185/125;  L2-155/105 L3-135/95)
  • 15 Pull Ups
  • 25 Double Unders

Thursday 26 June 2014

Crossfit 619

IMG_3090

Strength

Weighted Pull Ups
6 x 7
Every 3 Minutes

WOD 1

4 Rounds
400 Meter Run
15 GHD Sit Ups
Every 3 Minutes

Write your time down for your 400 meter run every round and find your average time for all 4 rounds. If you area a beginner please start your run every 3 minutes even if you have not finished your GHD Sit Ups.

WOD 2

Team WOD

Accumulate 3k on The Concept 2 Rower with your Partner
While 1 Partner is Rowing the other is doing double unders. Split up your row times however you like. Come up with a strategy with your partner. Write down your time and total double unders.

Supplemental Strength
Do this before your weighted pull ups today.
8 x 12 GHD Sit Ups
Every Minute on The Minute

crossfit 619

Friday 20 June 2014

Gymnastics Strength with Coach Jaime and Coach Jessica 8am Saturday. 2 Hour Ninja Skills/Strength Training. We hope to see you all there!!

crossfit 619

Power/Strength

Push Press 5 x 3
Every Minute on The Minute

Push Jerk 5 x 2
Every Minute on The Minute

Split Jerk 10 x 2
Every :90 Seconds

Workout of The Day

3 Rounds
20 Shoulder to Overhead
20 Burpees
500 Meter Row
Every 7 Minutes

Please post your times for each round to comments on the blog

Monday 16 June 2014

crossfit 619

Burgener Warm Up aka
Snatch Drills to Enhance Skills

1. Down and Finish (Speed through the middle)
2. Elbows High and Outside (Keep the Bar Close)
3. 1+2+Muscle Snatch (Strong Turnover)
4. Snatch Lands 2”,4”,6” (Footwork)
5. Snatch Drops (Footwork)

Front Squat Warm Up Partner Up with The I go, You Go Method

Front Squat 3 x 5
Front Squat 3 x 3 with 3 Second Pause bring the hips forward
Front Squat 4 x 1 ¼ Squats

Strength

Superset
Front Squats
5 x 3
Strict Handstand Push Ups
5 x 6
Every 2:30 Seconds

Superset
Front Squats
5 x 3
Strict Chest to Bar Pull Ups
5 x 6
Every 3 Minutes

Supplemental Power Development
6 x 1 High Hang Clean
6 x 1 Hang Clean from the Launch Position
6 x 1 Clean

Workout of The Day

CrossFit Benchmark WOD “Karen”
150 Wall Balls for Time

Thursday 12 June 2014

Strength

Front Squat

7 x 4 (7)

3 Minute Rest/Stretch in Between Sets

Supplemental Strength
Overhead Squats
5 x 3
1 1/4 Front Squats
5 x 1
Power Clean
7 x 1
2 – 3 Minute Rest Intervals

Workout of The Day

5 Rounds
15 Wall Balls
20 Double Unders
400 Meter Run

Thursday 29 May 2014

Crossfit 619

Jason Green hit 315 x 5

Strength

Superset
Back Squats
5 x 5 (8)
GHD Sit Ups
5 x 15 (10)
Every 3 Minutes

Superset
Overhead Squats
5 x 8
Strict Toes to Bar
5 x 10
Every 3 Minutes

Workout of the Day
Overhead Walking Lunges
50-40-30-20-10
Pull Ups
25-20-15-10-5

Tuesday 20 May 2014

For Joey…

Handstand Skillwork

Every Minute on The Minute

10 x L-Sit til Failure (Rest until the next minute)

10 x GHD Sit Ups

Workout of the Day

400 Meter Run Buy-In

8 Rounds
20 Sit Ups
12 Pull Ups

400 Meter Cash-Out

Friday 16 May 2014

Crossfit 619

Power

Clean and Jerk 5 x 1
Every Minute on The Minute

Clean and Jerk 5 x 2
Every :90 Seconds

Clean and Jerk 5 x 1
Every 1-2 Minutes
Find Your 1 Rep Max
9 Minute Time Cap

Workout of The Day

8 Rounds
10 Ring Push Ups
10 Strict Pull Ups
200 Meter Run

Tuesday 13 May 2014

PLEASE POST YOUR PUSH JERK AND WOD TIME FROM YESTERDAY ON THE BLOG!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

1. 5 x 2 1 ¼ Front Squats
2. 3 x 60 Handstand Walks 1 Minute Rest Between
3. Shoulder Mobility

Tuesday

Strength

Superset
Back Squat
5 x 5 (8)
Strict Pull Ups
5 x Max Reps
Every 3:00

Every Minute on The Minute
Odd 15 (11) Front Squats 205/145 Level 2 185/135 Level 3 135/95
Even 15 (11) Pull Ups

WOD

30 Box Jump Overs

30 Wall Balls

30 GHD Sit Ups

30 Wall Balls

30 Box Jump Overs

Rest 3 minutes

25 Box Jump Overs

25 Wall Balls

25 GHD Sit Ups
25 Wall Balls

25 Box Jump Overs

Rest 3 minutes

20 Box Jump Overs
20 Wall Balls

20 GHD Sit Ups

20 Wall Balls

20 Box Jump Overs

X. Wrist Flexor Mobility
Y. Hip Mobility
Z. IT Band Mobility