February 23, 2012

Workout of the Day

Warmup

CF Games Open Registrants:

3 sets:
10 OH Squats
20-30 Double Unders
3-5 minutes of Dynamic Stretching

Non-Registrants:

AMRAP in 7 minutes:
Double Unders

Rest 7 minutes (Perform Dynamic Stretches)

AMRAP in 7 minutes:
Meters Rowed

Training

CrossFit Games Open 12.1

Complete as many reps as possible in 7 minutes of:
Burpees

For a downloadable PDF of the workout, click here.

CrossFit Games Open 12.1 workout instructions and demo - video [wmv] [mov] [HD mov]

Post reps completed to comments and/or register and submit your results as part of the CrossFit Games Open.

Notes

Games Competitors: If you are completing this workout over the weekend, you can either perform the full version today or just pace out 3-4 minutes.

February 22, 2012

Workout of the Day

Warmup

3 sets:
5 x Push Press (increase weight each set)
Run 200 meters
10 OH Squats (PVC)

Strength

Push Press (21X1 tempo)
Find a 3 rep max in 15 minutes

Conditioning

60 Push Presses (135/95)

Each time you put the bar down perform a 400 meter run.

Scale weight to 60% of your 3RM from Part 1.

Post weight and time to comments.

February 21, 2012

Workout of the Day

Warmup

Rotate through 3 sets of each of the following stations:
Squat: Pistol Progression x 5-10 reps
Hip Ext: Box Jump x 8-10 reps
Hip Flexion: GHD Situps x 10-15 reps
Pull: Warmup/Practice Muscle Ups or Pullups
Push: HSPU/Handstand Hold Practice

Training

5 rounds for time:
30 Squats
5 Muscle Ups
15 Box Jumps (24/20)

Scaling

Muscle Ups:

• If 5 is too many, scale to fewer reps per round
• If unable to perform Muscle Ups, sub 15 Pullups
• If unable to perform Pull Ups, sub 15 Ring Pulls (tough - no unbroken sets)

February 20, 2012

Workout of the Day

Warmup

2 sets w/ Empty Barbell:
3 x Deadlift
3 x Clean Pull (from hip)
3 x High Pull (from hip)
3 x Muscle Clean (from hip)
3 x Front Squat
3 x Hang Power Clean (from hip)
3 x Hang Power Clean (from knee)
3 x Power Clean (from shin)

+

2 sets (add weight each set):
5 x Power Clean (touch and go reps)
10 x Groiners

Strength

Power Clean
Build to a tough set of 3 reps in 15 minutes

Touch and go reps

Conditioning

AMRAP in 4 minutes
8 Power Cleans (135/95)
8 Burpees

Rest 4 minutes

AMRAP in 3 minutes
6 Power Cleans
6 Burpees

Rest 3 minutes

AMRAP in 2 minutes
4 Power Cleans
4 Burpees

Rest 2 minutes

AMRAP in 1 minute
2 Power Cleans
2 Burpees

Scale Power Clean weight to 60-70% of 3RM from Part 1.

Post weight used and reps completed in each round to comments.

February 19, 2012

Workout of the Day

Warmup

3 sets:
10 OH Squats
1-2 minutes Double Under practice

+

2 sets:
1 Rope Climb/Rope Climb Practice
5-6 Wall Balls
8-10 KB Swings

Training

CrossFit.com workout from 02/17/12:

Seven rounds for time of:
15 foot Rope climb, 1 ascent
10 Wallball shots, 20#/14#
15 Kettlebell swings, 1.5 pood/1 pood
20 Double-unders

Post time to comments.

WOD Demo with CrossFit Brisbane by Again Faster Equipment - video [wmv] [mov]

February 18, 2012

Workout of the Day

CF Group Class

In teams of 2 complete:
100 DB Ground to Overhead (45/35)
150 Anchored AbMat Situps
200 DB Goblet Squats

Only one partner working at a time.  You must complete all the DB G-to-OH before moving on to the Situps, etc. 

Competition Training Class

Open Gym from 12pm-2pm

Come in and work on a weakness or two.  Keep in mind we have Snatch tomorrow and the Open next week!

February 17, 2012

Workout of the Day

Warmup

Dynamic Stretches

+

3 sets:
Run 200 meters
4-6 Pullups
4-6 Ring Dips
8-10 KB Swings

Training

For time:
Run 800 meters
50 Pullups
Run 800 meters
50 Ring Dips
Run 800 meters
50 KB Swings (24k/16k)

Post time to comments.

Scaling:

Pullups: If unable to complete 50 reps, complete as many as possible in 4 minutes. If unable to perform Pullups, sub Ring Pulls.

Ring Dips: If unable to complete 50 reps, complete as many as possible in 4 minutes. If unable to perform Ring Dips, perform Hand Release Pushups.