Archive for October, 2016

Monday, October 31, 2016 

Posted: October 31, 2016 by jmdimitri in WOD

Halloween Class Schedule:

5, 8 & 9 am only

No evening classes 


0:00-15:00

3 Rds 

200m run/row

12 Burpee boxjump overs (20/24)

10 Power Cleans (95/135)

.

15:00-25:00

3 Rds

200m run/row

7 Front Squats (95/135)

10 Pull-ups 

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25:00-30:00

2 Rds

20 RDL (95/135)

15 T2B

Halloween Schedule 

Posted: October 31, 2016 by jmdimitri in WOD

5, 8 & 9am

NO evening classes, enjoy your Halloween

Friday, October 28, 2016

Posted: October 28, 2016 by jmdimitri in WOD

For time: 

30-20-10

Alt Wtd Lunges (front or back rack) (55/75)

Burpees over Bar

Push Press

200m run

————

Oly 6pm

Power Snatch and Snatch

5 sets x 1+1 reps @ 70-80%

1 power snatch + 1 full snatch for 5 sets at 70-80% of your one rep max snatch.

Snatch

3 sets x 1 rep @ 80%

80% of your one rep max snatch.

Power Clean and Power Jerk and Clean and Jerk

3 sets x 1+1+1+1 reps @ 75%

1 power clean + 1 power jerk + 1 clean from the floor + 1 jerk for 3 sets at 75% of your one rep max clean and jerk.

Carl, 72 years old and a regular morning CrossFitter

Thursday, October 27, 2016

Posted: October 27, 2016 by jmdimitri in WOD

Deadlift – take no more than 20 minutes to warm up to 90% of your 3RM and do:
5 x 2 @90% of 3RM

.

4 RFT

14 OHS (65/95)

14 T2B

14 Alt pistols 

200m run

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Fitness Option:

4 RFT 

14 RDL 

14 V-ups

14 Alt Side Lunges 

200m run

Wednesday, October 26, 2016

Posted: October 26, 2016 by jmdimitri in WOD

3 RFT50 Dubs

40 Air Squats

30 AbMat sit-ups 

20 Burpees

10 HSPU 

800m run 


Oly 7pm

A)

High Hang Power Snatch (Top of the Thigh)

1 set x 3 reps

Work up to a 3 rep max.

.

B)

High Hang Power Clean (Top of the Thigh)

3 sets x 2 reps @ 60%

60% of your one rep max clean.

.

C)

Push Press

5 sets x 5 reps @ 60-75%

60 – 75% of your one rep max push press. Start from the rack.

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D)

Snatch High Pull

3 sets x 2 reps @ 105%

105% of your one rep max snatch.

Tuesday, October 25, 2016

Posted: October 25, 2016 by jmdimitri in WOD

Strict Press 

-take no more than 20 minutes to warm up to 90% of your 3RM and do:

5 x 2 @90% of 3RM

4 RFT 

21 Box Jumps (20/24)

14 Walking Lunges

7 Power Cleans (75/115)

Monday,October 24, 2016

Posted: October 24, 2016 by jmdimitri in WOD

Front Squat – (20 min) 
-warm up to 90% of your 3RM and do:

5 x 2 @90% of 3RM

16 Min amrap

5 C2B Pullups

10 WallBalls (14/20)

15 KBS (35/55)

200m run

—————–

Oly 7pm

A) Every 2 minutes, for 18 minutes (9 sets):

Snatch

*Sets 1-2 = 3 reps @ 60%

*Sets 3-4 = 2 reps @ 70%

*Sets 5-6 = 1 rep @ 80%

*Sets 7-8 = 1 rep @ 85%

*Sets 9-10 = 1 rep @ 90%

.

B) Every 2 minutes, for 12 minutes (6 sets) of:
Dead-Stop Front Squat x 2 reps @ 75% of 1-RM Dead Stop Front Squat