Thursday
Sep272012

Friday WOD

 

Strength

Back Squats
3-3-3-3-3

20 minutes

WOD

75m overhead walking lunges (45/35lbs)
*15 air squats every time you have to put the plate down

Run 800m

*For time.

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Beginner

Skill - Knees to elbows

WOD

16 Lunge steps

6 Knees to elbows

150m Overhead plate carry

*15 minutes

Tuesday
Sep252012

Wednesday WOD

 

Strength

Floor Press
5 x 3 Start at 70% of your 1RM. Move up in weight, if possible, for each round. Stop the bar only when the bar drops. No help with reps

*15 min

 

WOD


"Backwards Barbara"

50 Squats, 40 sit ups, 30 push ups, 20 Pull ups

* 3 rounds for time

___________________________________________________

Beginners


Skill- Coaches choice

 

WOD

10 Sit ups

8 Squats

5 Push ups

150m Dumbell waiters walk

*18 minute AMRAP

Monday
Sep242012

Tuesday WOD

 

Skill

Clean
Go over skill with bar. Work on first pull, second pull and third pull of movement.
Add some comfortable weight and lift
*15 min.

WOD

100 burpees. Every 10 burpees do 5 power cleans (155/110).
*For time - 30 min time cap

__________________________________________

Beginners

Skill - Clean

WOD
10 power clean
8 push ups
150m run


*20 min amrap

Sunday
Sep232012

Monday WOD

 

Strength

Deadlift 7x5

30 min cap

WOD

10 deadlift (135/95lbs)

4 KB snatch (53/35lbs)


*10 min AMRAP
*If the kettlebell touches the ground within the 4 snatches, you do 3 burpees

_________________________________________________________________

Beginner

Skill- Deadlift

 

WOD

8 Deadlifts

6 Lateral Burpees

15 Sit ups

*15 minute AMRAP

Thursday
Sep202012

Friday WOD

 

Gymnastics

20 sec frog stand, 20 hollow body rocks
*4 rounds

WOD
2 Wall walks
4 Pull ups
20 Double unders

*20 min AMRAP

_____________________________________________

Beginner

Skill- Pull ups

 

WOD

1 Wall walk

4 Pull ups (or just the kipp to practice)

10 Hollow Body Rocks

*20 minute AMRAP

 

 

Thursday
Sep202012

Thursday WOD

 

 

Strength

Back squat
3-3-3-3-3-3-3

30 min cap.


~~3 min break~~

WOD

10 min amrap of:
5 Toes to bar
6 Alternating lunges
7 Box jumps, 24/30inch

_______________________________________

Beginner

Skill- Squats

 

WOD

6 Box Squats

150m Run

6 Burpees

*20 minute AMRAP

 

Tuesday
Sep182012

Wednesday WOD

 

Skill

clean ( clean lift, clean pull, hang power clean, hang squat clean ) 65/95lbs depending on person.
*1 time through is one round. Do 3 rounds.

2 min break

Power clean 80% of 1RM
5 x 3
*unbroken and controlled

*15 minutes to complete

 

WOD
5 hang power clean (135/95lb)
10 KB swing (53/35lb)
*12 min amrap

 

Beginner

Skill- Clean

WOD

5 Squat Cleans

7 V ups

Bear Crawl forward 40ft (outside from tires to curb)

Bear Crawl backward 40 ft (outside from curb back to tires)

*15 minutes

Monday
Sep172012

Tuesday WOD

 

WOD

AMRAP of push press 70% of your 1RM

Group up, with racks, taking turns for 20min

 

~~~3 minute break~~~

5 minutes of wall ball 14/20lbs, for reps

 

Beginner

Skill- Push Press & Knees to Elbows

 

WOD

8 Push Presses

Run 75m forward

Run 75m backwards

6 Knees to Elbows

*20 minutes

 

Monday
Sep172012

Monday WOD

 

Skill

10 min of 5 training bar power snatches, 4 plyo push ups, 3 toes to bar

 

~~~3 minute break~~~

 

"Son of a King "


21-15-9
115/85 lb thrusters
pull ups

With the remainder of the 10 minutes do an AMRAP of burpees. Your total score is based on how many burpees you get.

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BEGINNERS

Skill- thruster

WOD

5 thruster
6 jumping pull ups
7 box jumps

*15 min amrap

Friday
Sep142012

Saturday & Sunday

 

NO CLASSES Saturday & Sunday!!!!!!!

 

WE will be having the seminar below.  There are spots still open if you want to come>>>>>

 

 

Phil Stevens Powerlifting and Olympic Lifting Seminar

 

Day 1 intro and basic Physics


Back squat. Work with people on the fundamentals of the powerlifting style back squat including giving them a diagnosis of their weak points.

Bench / floor press. Work with people on the fundamentals of the powerlifting style including giving them a diagnosis of their weak points. Importance of building a big back and lack of that in crossfit training.

Deadlift Work with people on the fundamentals of the powerlifting style including giving them a diagnosis of their weak points.

 

Day 2 -  Olympic Lifting.   Clean, Jerk and Snatch.

 

September 15 - 16th 2012

9am-5pm

Hercules CrossFit

678 Alfred Nobel Drive

Hercules CA 94547

 

ONLY $50

Register here>>>>>> http://www.herculescrossfit.com/blog/2012/7/2/phil-stevens-powerlifting-and-olympic-lifting-seminar.html

Thursday
Sep132012

Friday WOD

 

Skill
2 pistols, 4 cartwheels, 6 plyo push ups

10 minute AMRAP

WOD
100 double unders
80 vertical jumps (jump 1 foot above reach)
70 mountain climbers
60 flutter kicks
70 sit ups
80 high knees (run in place. Each high knee is one)
100 double unders

*For time

 

Beginner

Skill -  jump rope or double unders

10 min

WOD

Overhead plate carry 150m (45/25lbs)
100 Single unders
20 Leg Lifts

*20 minute AMRAP

Wednesday
Sep122012

Thursday WOD

 

Skill

5 burpee CTB pull ups, 5 burpee sit to stands. *3 rounds.

WOD

5 Kettle bell snatch, right arm (35/25lbs)
5 Kettle bell snatch, left arm (35/25lbs)
5 Sotts press, right arm (35/25lbs)
5 Sotts press, left arm (35/25lbs)
400m Run

*20 min AMRAP

 

Beginner

Skill - Split Jerks

 

WOD

Run 150m

8 Split Jerks

6 Air Squats

4 See the lights sit ups

*20 minute AMRAP

Tuesday
Sep112012

Wednesday WOD

 

Skill - 50 box jumps 20/24inch, with object between feet. ( sock, shoe, shirt etc. ) If the object drops from between the feet, do 5 knees to elbows on the spot.

10 min cap.

WOD

150m walking lunge

50 burpee KB swing (53/35lbs)
50 goblet squat (53/35lbs)

50 power snatch (65/45lbs)

150m bear crawl

*For time

 

Beginner

Skill -Snatch

WOD

10 box jumps
8 power snatch
6 push ups
*20 minute amrap

Monday
Sep102012

Tuesday WOD

"YoungStrom"

#223 CHP Officer Line of Duty Death

Badge # 18063

RX WOD

2 mile Run

23 Dead Lifts, 225/155lb

180 Double unders

63 Pull ups

Modified and/or Masters WOD

1 mile Run

23 Dead Lifts, 185/135lbs

540 Single Unders

63 Jumping Pull ups

Beginner WOD

800m Run

23 Deadlifts

200 Single Unders

50 Jumping Pull ups

Sunday
Sep092012

Monday WOD

Skill

Bench press

3-2-1

15 minute cap

WOD

2 Power Clean, 185/135lbs
4 Handstand Push ups
6 Jump squat toes to bar

10 minute AMRAP

 

Beginner

Skill- Cleans

 

WOD

2 Wall Walks

6 Squat Cleans

8 Hollow body rocks

*15 minutes

 

 

Thursday
Sep062012

Friday WOD

 

Skill- Coach's choice

WOD

300m slosh pipe carry, green cap- mens weight, pink cap- womens weight (2 laps from roll up door)

10 diamond push ups

8 slosh pipe overhead squat

*30 min AMRAP. Not scored.

 

Beginner

Skill-Overhead Squat

WOD

150m Plate carry (any style carry you want)

10 Ring rows

8 Overhead Squats

*20 minute AMRAP

 

 

 

 

Wednesday
Sep052012

Thursday WOD

 

Skill
Practice for 10 min
handstand to forward roll/handstand walk to forward roll (advanced)
(partner up and share spotting)

WOD #1

21-15-9 of:
deadlifts (225/155lbs)
KB swings ( 53/35lbs )

WOD#2

25-20-15 of:
power snatch (65/45lbs)
russian lunges

Beginner

Skill- Deadlift

WOD

10 Deadlifts

8 Alternating Lunges

6 Lateral Burpees

20 minutes AMRAP

 

 

 

Tuesday
Sep042012

Wednesday WOD

Skill - 8 min of:

3 ring push ups
1 bar muscle up (mod just do bar "swings" with an attempt)
3 skin the cats

WOD#1
Complete 4 rounds for time:

Max Rep UNBROKEN Push Press 135/95
30 Double Unders

*Post total reps

WOD#2
As many rounds as possible in 10 minutes of:

Sprint 100m
max reps of UNBROKEN knees to elbows

Post total reps.

Beginners

Skill - shoulder press, push press, push jerk

150m run
10 push press
15 sit ups

*20 minute amrap

Monday
Sep032012

Tuesday WOD

Skill - Rope climb, 5 minutes

WOD#1
10 min amrap of :
3 Power clean 155/110
5 Strict pull ups (No kipp, mod- strict ring rows)
10 Strict push ups (no thighs touching ground)
15 Air squat slow and controlled (2 second down,1 second up)

~~Break 3 minutes~~

 WOD#2

8 rounds for time of:

3 Front Squats 155/105
5 Box Jumps 30"/24"

*Rest 1 min between rounds
*Round must be completed within 30 seconds or 10 burpees must be done at the end of the 8 rounds PER MISS !! (everyone's on the same timer)

 

Beginners

Skill- Cleans

WOD
4 Cleans (squat or power)
5 Push ups
6 Box Jumps

*20 min amrap

Monday
Sep032012

Monday September 3rd

CLOSED for Labor Day!
Have fun and be safe.