Tuesday, January 31, 2012

TUESDAY. JANUARY 31. 2012

                ***TECHNIQUE***CONSISTENCY***INTENSITY***


1) STRETCH:

2) WARM UP:

**SKILL WORK**
KETTLE BELL SWING
BURPEES
DEADLIFT

3) W.O.D:
AMRAP 12
12 Push Press  #95 *F.T.F
9 Kettlebell Swings 2pood (#72)
6 Burpees
*Post total rounds completed and any partial round to comments. The F.T.F means take the barbell From The Floor, no rack for this load.

 
WHITEBOARD


**RAMP WOD**
10min LADDER OF:
DEADLIFTS #155
BOX JUMP 20"
*LADDER is as follows: 1 deadlift - 2 box jump - 3deadlift - 4 box jump - 5 deadlift - 6 box jump.... and so on until 10 mins is up. Get up to the highest rep count possible, when time is up add up all reps for both movements, that is your score.
Posted by at 5 comments:

Monday, January 30, 2012

MONDAY. JANUARY 30. 2012

                ***TECHNIQUE***CONSISTENCY***INTENSITY***


1) STRETCH:

2) WARM UP:

**SKILL WORK**
FRONT SQUAT
WALL CLIMBS
3) W.O.D:
(A) Front Squat 2-2-2-1-1-1
rest 3min
(B) 2 MIN Max Toes to Bar 
*Post loads for (A) and number of reps completed for (B) to comments.




 
WHITEBOARD




**RAMP WOD**
3 ROUNDS OF:
5 Wall Climbs 
400m Run
*Post total time to complete in comments.
Posted by at 1 comment:

Friday, January 27, 2012

FRIDAY. JANUARY 27. 2012

               ***TECHNIQUE***CONSISTENCY***INTENSITY***


1) STRETCH:

2) WARM UP:

**SKILL WORK**
PUSH JERK

3) W.O.D:
(A) PUSH JERK 3-3-3-3-3
REST ~3min
(B) 100 Air Squats 4 Time
*Post loads for (A) and time to complete (B) in comments.


 
WHITEBOARD


**RAMP WOD**
(A) PUSH PRESS 5-5-5
REST ~3min
(B) 5 Efforts 40yd Sprint
*Post Loads for (A) and times for each Effort (B) to comments.


Posted by at 2 comments:

Thursday, January 26, 2012

THURSDAY. JANUARY 26. 2012

               ***TECHNIQUE***CONSISTENCY***INTENSITY***


1) STRETCH:

2) WARM UP:

**SKILL WORK**
DOUBLE UNDERS
SPRAWL BALLS #20
SPRAWL BALL DEMO - CLICK HERE

3) W.O.D:
10-9-8...3-2-1 OF:
Sprawl Ball #20
20 Double Unders After each rep round (10 X 20)
*Post total time to complete in comments.


**PARTNER VARIATION**

 
WHITEBOARD


**RAMP WOD**
AMRAP 12 OF:
10 KNEES TO ELBOW
15 JUMP SQUATS
*Post total time to complete in comments.
Posted by at 1 comment:

Wednesday, January 25, 2012

WEDNESDAY. JANUARY 25. 2012

                             ***TECHNIQUE***CONSISTENCY***INTENSITY***


1) STRETCH:

2) WARM UP:

**SKILL WORK**
KB SWING
BALL SLAMS

3) W.O.D:
4 ROUNDS OF:
10 Box Jump 30"
15 KB Swings 2pood (#72)
20 Ball Slams
*Post total time to complete in comments.





 
 
WHITEBOARD


**RAMP WOD**
10-9-8....3-2-1 OF:
SUMO HIGH PULLS #75
DOUBLE UNDERS *Reps X 3 (30-27-24-21...ETC.)
*Post total time to complete in comments.
Posted by at 1 comment:

Tuesday, January 24, 2012

TUESDAY. JANUARY 24. 2012

                             ***TECHNIQUE***CONSISTENCY***INTENSITY***


1) STRETCH:

2) WARM UP:

**SKILL WORK**
PRESS
PULL UPS

3) W.O.D:
7 RDS OF:
5 Seated Press
15 Pull Ups
* Go As Heavy As Possible (AHAP) for each set of Press, immediately move into Pull Ups, and rest no more than 2mins max between rounds. Post loads for Presses to comments and total time to complete WOD. Enjoy.


 
SEATED PRESS W/DUMBBELLS ABOVE


 
 
WHITEBOARD


**RAMP WOD**
21-15-9 0F:
Hang Power Clean #75/85/95
Dips off Box
*Utilize an appropriate load for Hang Power Cleans, if comfortable do full Power Cleans from the deck.  Post total time to complete to comments.
Posted by at 4 comments:

Monday, January 23, 2012

MONDAY. JANUARY 23. 2012

                             ***TECHNIQUE***CONSISTENCY***INTENSITY***


1) STRETCH:

2) WARM UP:

**SKILL WORK**
PRESS
RUNNING

3) W.O.D:
PRESS (Strict/Military) 2-2-2-2-2-2-2-2-2-2
OR IF RAINING @ BOX;
5K
*Post loads for Presses if completed. Post time for 5K if completed.




***RAMP WOD***
6 ROUNDS OF:
400m Run
1min REST.
*Post times for each 400m Run, rest as RXd. Go FAST!
Posted by at 3 comments:

Friday, January 20, 2012

FRIDAY. JANUARY 20. 2012

                             ***TECHNIQUE***CONSISTENCY***INTENSITY***


1) STRETCH:

2) WARM UP:

**SKILL WORK**
CLEAN

3) W.O.D:
CLEAN  3 - 2 - 2 - 1 - 1 - 1 
*Post loads accomplished and missed loads. Remember there are no re-attempts, if you don't hit the required rep count for that set it goes down as a miss, log it as such, rest, and move on to the next set.





**RAMP WOD**
A) HANG SNATCH.....3 - 3 - 3 - 3 - 3
Rest ~3min
B) 100 DOUBLE UNDERS 4 TIME
Posted by at No comments:

Thursday, January 19, 2012

THURSDAY. JANUARY 19. 2012

                             ***TECHNIQUE***CONSISTENCY***INTENSITY***


1) STRETCH:

2) WARM UP:

**SKILL WORK**
JUMPING
BURPEES

3) W.O.D:
5 ROUNDS OF:
10 Burpees
20 Jump & Touch
*Post total time to complete in comments. Jump and touch should be 12" above fully extended reach.








 
WHITEBOARD


**RAMP WOD**
21 - 18 - 15 - 12 - 9 - 6  OF:
Jumping Pull Ups
Med Ball Clean #20
*Post total time to complete in comments.

CLICK HERE - VIDEO DEMO AND TIPS ON MED BALL CLEAN - WATCH!!
Posted by at 3 comments:

Wednesday, January 18, 2012

WEDNESDAY. JANUARY 18. 2012

                             ***TECHNIQUE***CONSISTENCY***INTENSITY***


1) STRETCH:

2) WARM UP:

**SKILL WORK**
PRESS
AIR SQUAT

3) W.O.D:
2X  21-15-9 OF:
Press (Strict) #75
Air Squat 
Double Unders
*Post total time to complete in comments. Try keeping the Double Unders UNBROKEN, and post if successful.



 
WHITEBOARD


**RAMP WOD**
3 ROUNDS OF:
400m Run
20 Hand Release Push Ups 
20 Box Jumps 20"
*Post total time to complete to comments.

HAND RELEASE PUSH UP DEMO CLICK HERE 
*Notice on a good rep the knees do not make contact with the ground, just the upper torso. ENJOY!
Posted by at 4 comments:

Tuesday, January 17, 2012

TUESDAY. JANUARY 17. 2012

                             ***TECHNIQUE***CONSISTENCY***INTENSITY***


1) STRETCH:

2) WARM UP:

**SKILL WORK**
DEADLIFT
PUSH UP (HR-HAND RELEASE)

3) W.O.D:
*CF - MAIN SITE WOD JAN 7 2012*
10 ROUNDS OF:
15 Deadlifts #135
15 HR Push Ups (YES I know Main Site did not RX hand release)
**Post total time to complete in comments. Get your Push Ups in order, the body should be rigid Head to Toe throughout the movement. NO SNAKING!!



 
WHITEBOARD

**RAMP WOD**
5 ROUNDS OF:
15 Front Squats #95
30 Double unders
*Post total time to complete in comments. The Ramp RXd load is a minimum. Scale loads accordingly, if you can handle more, add more, and post the load along with time. .


Posted by at 2 comments:

Monday, January 16, 2012

MONDAY. JANUARY 16. 2012

                             ***TECHNIQUE***CONSISTENCY***INTENSITY***


1) STRETCH:

2) WARM UP:

**SKILL WORK**
TOES TO BAR

3) W.O.D:
FOR TIME COMPLETE:
100 Toes to Bar
*Post total time to complete in comments. Scale down to 75 or 50 if your still having trouble with Toes to Bar.


 
WHITEBOARD


**RAMP WOD**
10 - 1  OF:
Deadlifts #135
Push Jerks #75
*Post total time to complete. 
**Scale weight accordingly, if you can handle more, add more, and post the load along with time.
Posted by at 3 comments:

Friday, January 13, 2012

FRIDAY. JANUARY 13. 2012

                             ***TECHNIQUE***CONSISTENCY***INTENSITY***


1) STRETCH:

2) WARM UP:

**SKILL WORK**
RUN FROM A KILLER

3) W.O.D:
***BOX MEMBERS SEE WHITEBOARD AT BOX FOR YOUR ASSIGNMENT TODAY. FRIDAY IS PROGRESSION DAY... WE FOCUS ON YOUR ISSUES (MOVEMENTS NOT YET PROFFICIENT IN)... WORK ON THEM FOR ATLEAST 30-45MINS.***
***ALL OTHERS - IN HONOR OF THE BLOGS 400th POST AND COINCIDENTALLY FRIDAY THE 13TH SEE BELOW**


















**BECAUSE YOUR ASS WILL NEVER BE FAST ENOUGH FOR THIS FUCKER**

5 ROUNDS OF:
400m RUN
*Rest exactly 2mins between efforts. Time each Round individually. GO FAST OR DIE!!!
Posted by at No comments:

Thursday, January 12, 2012

THURSDAY. JANUARY 12. 2012

                                ***TECHNIQUE***CONSISTANCY***INTENSITY***


1) STRETCH:

2) WARM UP:

**SKILL WORK**
OVERHEAD SQUAT
VIRTUAL SHOVELING


3) W.O.D:
4 ROUNDS OF:
10 Overhead Squat #115
20 Virtual Shovel (Barbell + #35plate)
*Post total time to complete to comments. For the Virtual Shoveling switch arms halfway thru each rep round (10ea Arm).


                                                              WHITEBOARD
Posted by at No comments:

WEDNESDAY. JANUARY 11. 2012

                                  ***TECHNIQUE***CONSISTENCY***INTENSITY***

1) STRETCH:


2) WARM-UP


**SKILL WORK** 
SINGLE LEG BOX JUMP
HAND RELEASE PUSH UPS


3) WOD
AMRAP 15 OF:
200m Run
12 Alternating Single Leg Box Jumps 20"
12 H.R. Push Ups
*Post total rounds completed and any partial round to comments.


WHITEBOARD
Posted by at No comments:

Tuesday, January 10, 2012

TUESDAY. JANUARY 10. 2012

                   ***TECHNIQUE***CONSISTENCY***INTENSITY***

1) STRETCH:


2) WARM-UP


**SKILL WORK**  

3) WOD
5-10-15-10-5 FOR TIME OF:
L-Pull Ups
Deadlift #225
*Post total time to complete. If your not able to do a Strict Pull Up you definitely wont be doing L-Pull Ups. The scaled version for L-Pull Ups today is either Strict (no kipping) or Chest to Bar Pull Ups (kipping ok), this is due to the overall low workload of the WOD.


"THE STRONG WILL INHERIT THE EARTH"

WHITEBOARD

Posted by at No comments:

Monday, January 9, 2012

MONDAY. JANUARY 9. 2012

                                  ***TECHNIQUE***CONSISTENCY***INTENSITY***


1) STRETCH:


2) WARM-UP


**SKILL WORK** 
TOES TO BAR
RING DIPS


3) WOD
FOR TIME:
800m Run
30 Toes To Bar
40 Box Jumps 24"
50 Ring Dips
800m Run
*Post total time to complete in comments.

WHITEBOARD



**RAMP WOD**
(A) Deadlift 5-5-5-5-5
Rest ~3min
(B) 2min Max SitUps
*For (A) do plenty of light warm up sets prior to work loads. Post successful and any missed loads for working sets, your last set of 5 should be your 5 Rep Max Weight. Rest no more than 3mins between sets. For (B) post number of reps completed.
Posted by at No comments:

Friday, January 6, 2012

FRIDAY. JANUARY 6. 2012

                                  ***TECHNIQUE***CONSISTENCY***INTENSITY***

1) STRETCH:


2) WARM-UP


**SKILL WORK** 
60 YARD PRO LONG SHUTTLE
BOX JUMP OVERS

3) WOD
6 INDIVIDUAL ROUNDS FOR TIME:
6 Box Jump Overs 20"
60 Yard Pro Long Shuttle
*Rest 1min between rounds. Time each round Individually and post to comments.
*Set Up your Box (20") just off your starting line for your 60 yd Pro Long Shuttle. Complete the Box Jump Overs as fast as possible and move right into the shuttle once your final Box Jump Over rep is complete. The 60 Yard Pro Long Shuttle is as follows:
*Long Shuttle: From a starting line, a player runs 5 yards straight ahead and back pedals to the starting line, then 10 yards and back, then 15 yards and back. He must bend down and touch the line/cone  at each 5, 10, 15 yard intervals. You end up with a total of 6 touches and 60 yards.






 
WHITEBOARD




**RAMP WOD**
5 ROUNDS FOR MAX REPS:
Max Rep Bench Press #65 (or @ 70% of your 1 Rep Max)
Max Rep Air Squats
*Rest 2min between rounds. For the Bench go til you cant get another rep, but dont push it if you dont have a spotter, lift smart. Also a spotter is only if you get stuck and to help get the bar to the rack, that would not be a completed rep. For the Air Squats any pause whatsoever ends the set. Post number of Reps completed each round for both movements to comments
Posted by at 1 comment:
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