8/27 WOD

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SKILL/STRENGTH: HANG KB POWER SNATCH(ABOVE THE KNEE) SCALE TO DUMBELL IF THE KB IS TOO COMPLEX

6 MINUTE EMOM:

START OF MINUTE MINS- 3 RIGHT ARM

30 SECOND MARKER OF MINUTE- 3 LEFT ARM

+++ TRY NOT TO PUT THE BELL ON THE FLOOR AT ALL

CONDITIONER: TEAMS OF 2, 1 PERSON WORKS AT A TIME

2 MINUTES AT EACH STATION, 1 MINUTE TO SWITCH

- MAX SHOULDER TO OVER HEAD  SWITCHING EVERY 5 REPS (135,95) (TEAMMATES CAN HAVE TWIO BARBELLS OR THEY CAN SHARE DOESNT MATTER)

- MAX RING DIPS OR PUSH UPS. TEAMMATES CAN DO EITHER OR

- MAX DOUBLE UNDERS OR SINGLES

- MAX WALL BALLS (20,14)

-SLAM BALLS (20,10)

8/26 WOD

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HAPPY BELATED BIRTHDAY COACH BILL!!!!

SKILL/STRENGTH: MUSCLE UP PROGRESSION (BAR/RING) 20 MINUTES

WE’LL BE ASSESSING AND TRANSLATING RING ROWS, KNEES TO ELBOW, TOES TO BAR, HOW TO KIP WITH THE HIP ON A BAR AND RINGS, TRANSITIONS.

CONDITIONER: 15 MINUTE AMRAP

3 MUSCLE UPS (6 STRICT PULL UPS OR 12 RING ROWS FOR SCALED)

6 HANG POWER CLEANS ABOVE THE KNEE (135,95)

12 DEADLIFTS (135,95)

100M RUN

EXTRA CREDIT: 3 ROUNDS ROTATING MOVEMENTS

12-15 DB HAMMER CURLS

1 ROPE CLIMB

10-15 HANGING KNEE RAISES

8/25 WOD

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Skill/Strength: 12 minute EMOM

ODD – 6 hang DB SNATCHES RIGHT ARM

EVEN- 6 hang DB SMATCHES LEFT ARM (50,30)

conditioner: 5 minutes max effort at each station, 2 minutes to transition and rotate

- row for max meters

- 10 slam balls, 10 toes to bar

- air dyne bike for calories

*** score is total rounds, meters and calories totaled

8/24 WOD

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SKILL/STRENGTH: 12 minute EMOM

odd minutes – 5 hang power clean and push press (135,95) beginners use medicone ball for scale down

even minutes- 5 front squats (135,95) pause one second at bottom, goblet squats for behinners

conditioner: 15 minute amrap

10 deadlifts (135,95)

10 ring dips/ push ups

15 air squats

200m run

8/22 WOD

Skil/Strength: bench press 4 sets of 10 reps, 2 minutes rest between sets. Conduct max strict pull ups in between sets. Scale to 10 ring rows for beginners

conditioner: 15 minute amrap

200m run

20 kb swings (red yellow)

10 wall  balls

 

8/20 WOD

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Skill: Rope Climbing ( 12 minutes no more) go over progressions

Strength: 12 minutes

Odd- 2 strict press, 2 push press, 2 push jerks (135,95)

Even- 6 ring dips or 12 push ups

conditoner: 14 minute amrap teams of 2, 1 person works at a time

200m med ball run- relay each person does 100m a piece

10 wall balls

10 slam balls

2 rope climbs

1 team tire flip

8/19 WOD

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STRENGTH/SKILL: HANG POWER CLEAN 12 minutes

EVERY 2 MINUTES FOR 12 MINUTES

- 5 Hang Power Cleams Pause Above the knee for 1 second

- 5 Front Squats Pause for one second at bottom and top

Aux Strength: 3 sets of mini band lateral steps. 15 steps each side, rest 30 seconds before alternating.

CONDITIONER: 5 rounds for time

5 pull ups

10 goblet squats (red, yellow)

15 kb swings (red,yellow)

8/18 WOD

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STRENGTH: DB Flat Bench: 3 sets, 10 reps, 1 minute rest. Focus on position and stability. No excessive arch in lower back.

AUX STRENGTH: Dips/ Push Ups 3 sets, Max Reps, 1 minute rest between sets. if you cannot conduct 10 strict push ups you will conduct negatives for 5 reps with a 4 second descend.

Conditioner: tabata hell: tabata of

- air dyne bike

- slam balls

- shoulder taps

 

8/17 WOD

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STRENGTH: DEADLIFT 5 SETS, 3 REPS, 2 MINUTE REST *** 6 REPS FOR BEGINNERS, START WITH KB’S

AUX STRENGTH: 3 SETS OF 10 CHIN UPS, EVERY 90 SECONDS. TEMPO 1-1-1-1

CONDITIONER: FOR TIME (15 MINUTE CAP)

400M RUN

10 KB SWINGS (RED YELLOW)

10 TOES TO BAR

200M RUN

15 KB SWINGS

15 TOES TO BAR

100M RUN

20 KB SWINGS

20 TOES TO BAR

EXTRA CREDIT: 3 SETS OF EACH

PLATED PINCH CARRIES 30FT

HOLD ONTO THE ROPE FOR MAX TIME UNDER TENSION

DB HAMMER CURLS 12-15 REPS EACH ARM ALTERNATING

8/15/ WOD

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TOMORROW WE HAVE 4 TEAMS AND 7 COACHES COMPETING AT CROSSFIT KING OF PRUSSIA FROM 9AM-5PM. COME SHOW YOUR SUPPORT!!! AFTER PARTY TO FOLLOW!!!!

TOMORROW ONLY

7AM- ON

9AM- CANCELLED

10AM- ON

1PM- CANCELLED

STRENGTH: FRONT SQUAT 4 SETS, 10 REPS, 90 SECONDS REST.

CONDITONER: 15 MINUTE ARMAP

200M RUN

1 ROPE CLIMB

10 WALL BALLS

5 PULL UPS

5 MED BALL SLAMS