crossfitguelph

Wednesday September 7 2011

2011-09-06T17:48:00.000-07:00

Warm Up: 2x's 100run,5 Kb's,10 D/U's,10 Squats,5 Hollow Rock,2 Clean and Press
Skill: Burgener then,10 mins at 50 – 60%

WOD:
Buy in: 400m
50 kb’s (50/35)
100 d/u’s
150 air squat
50 hollow rock
10 kb clean/press 50/35(per arm)
Buy out: 400m

Warm up done at 1/4 past the hour, skill done at 25 past the hour. Wod will begin at 1/2 past the hour.

Wod is to performed all out. Make sure you focus on a tight core when going over head. It is not a jerk it is a press.

Skill: Snatch, focus on hitting full extension (finishing). If you are losing the bar out front check your set up and also the wrist turnover at the top. Technique technique technique!

Tuesday September 6 2011

2011-09-05T18:13:00.000-07:00

Warm Up: 3x’s
1 min plank
20 air squat
10 shoulder rolls
Strength: D/L 65,75,85% x 5
WOD- 10 Min AMRAP:

4 Ring Rows,7x P/P @95/75

We are dedicating this month to developing our double unders. Expect to see them as buy in and outs and in dedicated skill sessions and warm ups. Let's really nail these down!

Monday September 5 2011

2011-09-04T20:11:00.001-07:00

HAPPY LABOUR DAY.
Relax, recover, re charge.
See you Tuesday!

Sunday September 4 2011

2011-09-04T00:42:00.000-07:00

Warm Up:
2x CFHQ & Mobility
Strength:
OHS or a lift you missed this week
Skill:
Establish a box jump PR

WOD:
Complete in any order as fast as possible (30 min time cap)

4 Prowler runs (2 high 2 low, 90/70+prowler)
200 D/U
30 KB swings (24/16)
30 Ring Rows
30 Burpies
30 Wall ball (20/14)
30 overhead weight lunges (35/25)
30 Ring dips
30 Sit ups
3 rope climbs
800 meter run

Saturday September 3 2011

2011-09-02T18:39:00.000-07:00

Warm Up: Musical Medballs.
Skill: Snatch Progressions
Strength:Snatch 3x3@80/85/90%
WOD-4 rounds of: 50 D/U's,10 Man Makers,5 Snatch 60%, Run 200M

Max effort through the WOD. If you do not have max Snatch. Snatch to failure-15# then perform 3 sets of 5 reps at that weight.

Friday September 2 2011

2011-09-01T18:10:00.000-07:00

Warm Up:3x TNB IW/DW/Lunges
Strength: Back Squat Deload
Skill: Clean Progressions
WOD-6 rounds of:
200m Run
6 Hang Clean (135 pounds)

Monday September 1 2011

2011-08-31T20:47:00.000-07:00

2x200m run
30s FP
200m run
30s RP
200m run
30s LP

Bench Press 3x5 (Deload):
40%, 50%, 60%

Skill:
Learn (or improve) 1 or 2 common skills that you have not yet added to your skill set:
KIPPING
DOUBLE UNDERS
MU TRANSITIONS/MU's
HSPU (for some people this means overcoming the fear of going upside down!) - band assist/abmat/plates...

WOD:
30-20-10
Wipers (135/95/65)
Pull-Ups
BJ

Wednesday August 31 2011

2011-08-30T18:31:00.000-07:00

Skill: Burgener x 3 then
3 Pos Snatch 3x3 135/95/55
WOD: 3 rounds for time of:
Run 400m
21 Kettlebell Swings, 1.5 pood
15 Ring Dips

tuesday August 30 2011

2011-08-29T17:02:00.000-07:00

Warm Up,3x’s thru:
30 sec DU’s
8 HR
8 Back ext
8 Shoulder rolls
15 sec Squat hold

Strength:

Deload week so Deadlift for 5’s @ 40/50/60%
- No max effort at the end

- This should be finished quickly

With the same bar, take 5 minutes to work up to your 80% Clean

WOD:

5 cleans @ 80% of 1RM then:
AMRAP of
10 squats
7 HRPU
5 RR

We will do the above 3 times, for 5 minutes work, with 1 minute rest between the rounds
You will start with your cleans. Do not rush them. Reset, make them perfect.
You will then proceed to the AMRAP portion where you will attempt to get as many rounds as possible in the remaining time.
When the time ends you rest for 1 minute and then start again at the clean.

Monday August 29 2011

2011-08-28T18:08:00.000-07:00

Warm Up: CrossFit Baseball
Strength: S/P 40,50,60%x5
WOD: 12 Min AMRAP of:
5 Ring Dips
1 HSPU
10 Wall Ball

Baseball. Batting= 10 Squats then Lunges to first, 10 Push ups, Crabwalk to second,5 Ring Rows, high knees to third, 10 box jumps, reverse lunges home.

If there is no medball available do 10 bar thrusters.

Sunday August 28 2011

2011-08-28T04:37:00.001-07:00

400m run
5 tire flips
Burgener warm up as a group x 2
Strength (5@75/ 3@85/ 1@95)
A lift that you missed this week or OHS

Wod 5 rounds
10 Thrusters 95/65
50 m Overhead walk 95/65
10 burpies
100 metre sprint

Saturday August 27 2011

2011-08-26T19:49:00.000-07:00

Warm up: Chris' choice.
WOD. The Filthy Fifty.
If you are new to CrossFit do each exercise 10 times in order for 3-5 rounds.

FIlthy Fifty
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Friday August 26, 2011

2011-08-25T18:20:00.000-07:00

Warm Up: 3 rounds of
Inch Worm,Duck Walk,Lunges
Strength: B/S 75,85,95% 5 3 1
WOD, Five rounds for time of:
185 pound Deadlift, 15 reps
15 Toes to bar

Stretch and or mobility

Compare time to scores at www.crossfit.com Wednesday August 23rd

Wednesday August 25 2011

2011-08-24T18:38:00.000-07:00

Warm Up, 25 D/U's,10 S/R'sx 2
Then-Twice through of:
TNB Inch Worm, Wheelbarrows,P/B's
Strength: BP 75,85,95% 5 3 1
Skill/Roll: 10 Min. Your Choice
WOD:

AMRAP 20 Min. For total points complete as many reps as possible of:
D/U's - 1/ SKips - 1
Box Jumps - 1
Hammer Swings - 1
Pull Ups - 2/ JPU/Negatives - 1
Dips - 2/Assisted - 1/ Box Dips - 1
Squats - 2
KB Swings - 2
HSPU - 3/ Holds - 2/ Box - 1
Rope CLimbs - 5/ Pulls from Ground - 2
BW Deads 5
BW Front Squat - 5
BW Cleans - 5
Prowler Push 40 Yards - 10 - Men 140# Woman 90#

Wednesday August 24 2011

2011-08-23T18:58:00.000-07:00

WOD: 135/95/75/55
3 rounds for time of:
20 Lunges
15 Clean and Push Press
10 Back Squat
5 jumping Squats

Warm Up: 2xCFHQ,2xBurgener
Power: Snatch 75/85%x3x3

Tuesday August 23 2011

2011-08-22T18:06:00.000-07:00

Warm up:3x
25 D/U's
10 Squats
10 Good Mornings
10 Lunges
30 Sec Squat Hold

Strength:Dead Lift 5 3 1/75 85 95%
Power: Snatch 85%x3x3

Wod:

Five rounds for time of:
40 Double-unders
30 Box jumps, 24 inch box
20 Kettlebell swings, 1.5 pood

Monday August 22 2011

2011-08-21T21:35:00.000-07:00

Warm Up:
Dynamic then 2x
10 Shoulder rolls
10 back extension
10 hollow rock
10 air squats

Strength:
Press, 5/3/1 @ 75/85/95%
- last set is a maximal set!

WOD:
The BEAR Complex

The bear complex consists of seven reps and 5 rounds of the following,

This is one rep:
1. Power Clean
2. Front Squat
3. Push-Press
4. Back Squat
5. Push-Press

Doing that seven times equals one round.

You do 5 rounds, in total, working up to your max weight on the bar.

You can rest in between rounds and you can rest during the round PROVIDED the bar DOES NOT REST ON THE GROUND.
The penalty for the bar RESTING on the ground during a round is 5 burpees to be done at the end of the WOD.

Further clarification and instruction will be provided during class.

Sunday August 21 2011

2011-08-21T04:49:00.000-07:00

Warm Up:2x
200 meter run
5 inchworm push ups
10 Thrusters
10 Ring rows
10 shoulder rolls

Strength:
Your choice or OHS

Skill: Deadhang pull-ups/CTB

WOD:
10 AMRAP
30 Double unders
15 Power Snatch (ground to overhead anyhow)

Saturday August 20 2011

2011-08-20T06:09:00.000-07:00

Warm Up: Get Warm 12 minutes
Skill: Dead Lift
WOD: 5 rounds for time:
20 yd Bear Crawl - There and Bck
3 Deadlifts - 315 lbs
10 Lateral Burpees over the bar

Friday August 19 2011

2011-08-18T18:07:00.000-07:00

Warm Up 3 x CFHQ
Strength: B/S 78 80 90% x3's
Skill: 10 Minutes on the rings.
Wod- 3 min on 1 off of:
Snatch, P/U's,B/J's,HR,KB's
Stretch/Mobility

Each rep counts as 1 point. Total points wins. This one is 100% givener.

Thursday August 18 2011

2011-08-17T18:41:00.000-07:00

Warm Up:3x's 25D/U's,10B/J's,5 R/R's
Strength: B/P 60,70,80% x3s
Skill: Rings 10 Min.
Wod:3 rounds of:
100M BB F/C,20F/S,5 M/U's(10Trans)
Stretch/Mobility

Wednesday August 17 2011

2011-08-16T18:13:00.000-07:00

Warm Up-Dynamic, 3 rounds of:
Inch Worm, Squat Hold, Plank
Mobility: Glutes, Quads
Power: Clean Pulls 5 3 3 3 3
Clean: 3,5,7 reps @ 60 70 80%

Tuesday August 16 2011

2011-08-15T18:36:00.000-07:00

400m run
10 HR
10 Back Ext
10 Ring row
200m run
5 HR

5 Back Ext
5 Ring row

Strength:

DL, 3x's @ 70/80/90
- last set is maximal

Conditioning:

15 min AMRAP of:
6 pistols
6 dips
6 toes to bar

Monday August 15 2011

2011-08-14T18:18:00.000-07:00

Warm Up: Dynamic then
5 min Hooverball Game.
Mobility: Shoulders with bands.
Strength: S/P 70,80,90% x3 +5#s
WOD: From HQ...

With a continuously running clock, do one pull-up and one handstand push-up the first minute, two pull-ups and two handstand push-ups the second minute, three pull-ups and three handstand push-ups the third minute... continuing as long as you are able. When you cannot complete the required number of reps for either exercise, continue only with the other as long as you are able.

If you are no longer able to continue work on a skill of choice.
Scaling: Pull Ups will be done with a band or as jumping negatives. Handstand Push Ups will be scaled to a box, or a band set up.

Sunday August 14 2007

2011-08-14T05:59:00.000-07:00

Warm up:
3 rounds of
200 meter run
10 S/R
10 Squats
10 Ring rows

Strength:
Choice of OHS or F/S
Find single rep max or
If you know your SRM then 65%, 75%, 85% x 5 as our other strength work

WOD:
50 D/U
5 Thrusters (95/65)
40 D/U
10 Thrusters
30 D/U
15 Thrusters
20 D/U
20 Thrusters
10 D/U
25 Thrusters