Tuesday, June 30, 2009 WOD

"Derelicte"

Complete the following for time:
21 Pullups
3 HSPU
1 Rope Ascent
-----
18 Pullups
6 HSPU
1 Rope Ascent
-----
15 Pullups
9 HSPU
1 Rope Ascent
-----
12 Pullups
12 HSPU
1 Rope Ascent
-----
9 Pullups
15 HSPU
1 Rope Ascent
-----
6 Pullups
18 HSPU
1 Rope Ascent
-----
3 Pullups
21 HSPU
1 Rope Ascent

Post time to comments and compare to April 7, 2009 WOD
------------------------------------------------------------
Advanced Session: Oh no!

"Kalsu"

On the minute:
Complete 5 burpees and perform max rep 135 lbs thrusters on the minute.The goal is to complete 100 total thrusters.

*At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 100 total thrusters.
Post the total number of minutes it took to reach 100 thrusters.

Monday, June 28, 2009 WOD

Regular Session:

Thruster 1-1-1-1-1-1-1

post loads to comments
Compare to June 8, 2009 WOD

3 rounds of max HSPU after thrusters
rest 2 min after each attempt...post reps achieved to comments
----------------------------------
Advanced Session:

Strength portion...
Squat 5x5 @ 90% of 5 RM
Press 5x2 (Heavy)

10 rounds of:
40 yard sprints

*The focus is to run at maximal speed for all 10 sprints
*Rest 30-45 seconds between sprints
*Run at 90-100% effort on all sprints

Saturday, June 27, 2009 WOD

10:00 Advanced Session:

CrossFit Football Total!

Power Clean 1 Rep
Squat 1 Rep
Bench 1 Rep
Deadlift 1 Rep

*Perform a single maximal effort for the lifts listed above. *After warm-ups, 3 attempts are allowed.*Total must be done in the specified order.*Combine all 4 lifts to create CF Football Total



11:00 Regular Session:



Radioshack Hill!


3 Rounds:
Max Pushups 1 min
Uphill Sprint
Max Situps 1 min
Uphill Sprint
Max Squats 1 min
Uphill Sprint
Max Burpees 1 min
Uphill Sprint


(2 minute rest between rounds)

Advanced Class Policy!

Quick Reminder!

Please contact me prior to attending the advanced class. If you cannot complete the advanced workout as prescribed then you should attend the regular classes. This applies in particular to Saturday sessions. Only the 11am Saturday session is free and open to everyone. This is for safety reasons and for space issues. Thank you for your cooperation.

Kyle Brandt

Friday, June 25, 2009 WOD

Warmup:
1 Round of Cindy (bar/stick OHS instead of regular squats)
10 Barbell Snatch 95 lbs

1 Round of Cindy
8 Barbell Snatch 115

1 Round of Cindy
6 Barbell Snatch 135

Workout:
"Isabel"
135 lb Barbell Snatch
30 reps for time

compare to May 28, 2009 WOD

Thursday, June 25, 2009 WOD

Warmup:
400m Run
Practice Power Snatch
400m Run
Practice Overhead Squats

Workout:
Max rounds in 20 min of:
20 Pushups
15 Situps
10 Box Jumps

Post total number of rounds to comments section

Wednesday, June 24, 2009 WOD

It's the...

"Catalina Wine-Mixer!"

3 Rounds for time:
Power Clean/Anyway Overhead 10 reps
Ring Dips 20 Reps
KTE 30 Reps
Run 4 laps


post time and weight used to comments


(135 lbs...advanced use 155-185 lbs and go for 5 rounds)

Tuesday, June 23, 2009 WOD

Military Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5

post loads to comments

Monday, June 22, 2009 WOD

Regular Sessions:
7 Rounds for time of:
15 Pullups
25 Squats

post time to comments
compare to April 13, 2009
------------------------------
Advanced Session:
5 Rounds for time of...
7 Deadlifts 315 lbs
21 Double Unders

post times to comments

Saturday, June 20, 2009 WOD

10:00 Advanced Session:

"The Mooch"
Max rounds in 15 min:
3 Back Squats (225 lbs)
6 Pullups
9 Pushups
---------------------
11:00 Regular Session:
Max rounds in 30 min:
10 Man-Makers
20 Goblet Squats
10 Burpees
1 Lap Farmer Carry

(Girls: 15-30 lb DBs)
(Guys: 20-40 lb DBs)

Friday, June 19, 2009 WOD

Mitzi's Bday Workout...

Complete for time:

15 Clean and Jerks 155 lbs
30 Chest to Bar Pullups

30 Double Unders

10 Clean and Jerks 155 lbs
20 Chest to Bar Pullups
30 Double Unders

5 Clean and Jerks 155 lbs
10 Chest to Bar Pullups
30 Double Unders

post time to comments

---(Clean and Jerk is a full Squat Clean and anyway overhead with 155. There will be many ways to scale this workout if needed)---

Thursday, June 18, 2009 WOD

Make-up/Active recovery session!

If you have missed a workout this week then come in and do it. Otherwise, come in for some active recovery/technique work and use the foam rollers.

If you need to do a strength session...

Power Clean 1-1-1-1-1-1-1

post loads to comments

Wednesday, June 17, 2009 WOD

Regular Session:
Workout 1:
21-15-9
95 lb SDHP
KB Swing
Burpees

-(rest at least 5 min)-

Workout 2:
Run 1 mile hill climb on treadmill for time.
Incline between 6-12%

post both workout times to comments
-------------------
Aquatics Session:
Max rounds in 20 min of:
5 Get-Ups (on each side...10 total)
15 Pushups
50m Buoy Swim (down & back)
-------------------
Advanced Session:
"Nasty Girls"
3 Rounds for time:
50 Squats
7 Muscle-Ups
135 lb Hang Squat Clean 10 reps


post time to comments

Tuesday, June 16, 2009 WOD

Warmup:
Inverted Burpee w/HSPU
20 reps (strict form)
-------------------
5 rounds for time:
Deadlift 225 lbs 10 reps
Box Jumps 24" Box 15 reps

post time and weight used to comments
-advanced individuals use 275 lbs
-----------------------------------------
Advanced Session:
On the minute:
Perform 3 Power Snatches on the minute for 10 minutes.
*Start the clock. At the top of every minute perform 3 Power Snatches.
*Use a maximal weight. 80% of 1 RM
*For every rep not completed, perform 5 burpees during rest time.

post loads and total rounds completed

Monday, June 15, 2009 WOD

Regular Sessions:
As many rounds as possible in 20 min:
10 Front Squats 135 lbs
10 Pushups
10 Pullups

post total rounds completed to comments
--------------------
Advanced Session:
As many rounds as possible in 15 min:
7 Front Squats 185 lbs
7 Burpee-Pullups

post total rounds completed to comments

Saturday, June 13, 2009 WOD

10:00 Advanced Session:
21-15-9
135 lb Overhead Squat
Burpees
*Legless Rope Climbs

post time to comments

(*1 rope climb/2 rope climbs/3 rope climbs)
---------------------------

11:00 Regular Session:
5 Rounds for time:
20 Pullups
20 Pushups
20 Situps
20 Squats
Run Up/Down Stairs

post time to comments

Friday, June 12, 2009 WOD

-Circuit Warmup

Workout:
21-15-9
135 lb Hang Squat Clean
Burpees

post time and weight used to comments
----------------------------------------------
Advanced Workout: (Still following the Football site.)
Complete the cycle 7 times:
Power Clean
Thruster
Back Squat
Rack Jerk

After the cycle is completed 7 times:
20 yard Bear Crawl (10 yards up and 10 yards back)

*Do Not Drop The Weight! If weight is dropped, count number of drops and perform an equal amount of burpees as a penalty.
*Rest 2 minutes between sets.

Thursday, June 11, 2009 WOD

If this is your third workout day in a row then come in and practice your Overhead Squat technique. Do them facing the wall and make sure depth and body alignment is in order. Otherwise...

95 lb Overhead Squat 100 reps
(perform 10 burpees for each rest.)

-scale weight accordingly!

post time and total number of burpees to comments

Wednesday, June 10, 2009 WOD

-Practice Double Unders and the Push Jerk

Max rounds in 20 min of:
10 HSPU
10 Walking Lunges
10 Double-Unders

Abwork after the workout!

post total number of rounds to comments
--------------------------
Aquatics Session:
AMRAP in 30 min of...
5 Single Arm Mil. Press
10 KB Swings
15 Burpees
80 Sprint

post time and weight used to comments

Tuesday, June 9, 2009 WOD

"Kelly"
5 Rounds for time:
Run 400m
30 Box Jumps
30 Wall Ball Toss

post time to comments
--------------------------
1:00 Advanced: CrossFit Football continues!

Monday, June 8, 2009 WOD

Thruster 1-1-1-1-1-1-1 reps
--------------------
3 rounds of max rep pullups after the thrusters

post loads and number of pullups in each round to comments

Saturday, June 6, 2009 WOD

10:00 Advanced Session:
Overhead Squats 5-5-5-5-5

post loads to comments
--------------------------

11:00 Regular Session:
10,9,8,7,6,5,4,3,2,1 reps
Stair Climb
Wall Ball Toss (20 lbs)
KB Swing (55 lbs)

post time to comments

Friday, June 5, 2009 WOD

Deadlift 5-5-5-5-5

Max rounds in 10 min:
5 HSPU
10 L-Pullups
15 Walking Lunges

post loads to comments and number of rounds

Thursday, June 4, 2009 WOD

Max rounds in 20 min of:
1 Lap around building#
10 Lateral Burpees*
20 Anchored Situps

*(knees at least waist level while jumping on lateral burpees)
#(lap around building is out west sliding doors and back through the east sliding doors)

post number of rounds to comments

Wednesday, June 3, 2009 WOD

"Justin S. Birthday Workout"
3 Rounds for time:
27 HSPU (head to floor)
27 Pullups (chest to bar)
27 Deadlifts (135 lbs)
27 Floor Wipers (135 lbs)*

*(1 floor wiper means bringing legs to the left or ride side plates, back down just above the floor, and back up to the other side)
---------------------------------
Aquatics Session

3 Rounds for time:
50 Squats
80m swim
40 Sit-ups
80m swim
30 push ups
80m swim
20 burpees
80m swim
10 get-ups
80m swim

post time to comments

Tuesday, June 2, 2009 WOD

Back Squat 5-5-5-5-5

Box Jump 20 reps

-5 rep max on Back Squats then 20 Box Jumps immediately after 5th rep.
-This workout is not for time

post loads to comments