12-12-13
W.O.D.
"HAIYAN"For time:
30 Front Squats, 155/105
then, 9-6-3 reps of:
Jerk, 155/105
Bar Muscle ups
In honor of those who lost their lives in the typhoon in the Philippines.
The CrossFit Teens program is designed to be universally scalable, making it the perfect application for any committed individual regardless of experience or athletic level. Our CrossFit Teens fitness program is broad and general, yet ALL inclusive. Our Teen program meets Monday, Wednesday, and Thursday at 4:30. Please contact Samantha Aochi for more information. sammyleeaochi@gmail.com
Thursday, December 12, 2013
Monday, December 9, 2013
Monday Dec. 9th
12-09-13
W.O.D.
7 rounds for time:
7 HSPU
7 DB Thrusters
7 K2E
7 Burpees
7 KB swings
7 Pull ups
30 min time cap
W.O.D.
7 rounds for time:
7 HSPU
7 DB Thrusters
7 K2E
7 Burpees
7 KB swings
7 Pull ups
30 min time cap
Wednesday, December 4, 2013
Wednesday Dec. 4th
12-04-13
Snatch Work!!
We will be working on the 3 positions and overhead squat position.
Finish with a spicy mixer :)
Snatch Work!!
We will be working on the 3 positions and overhead squat position.
Finish with a spicy mixer :)
Monday, December 2, 2013
Monday Dec. 2nd
12-02-13
Warm up:
400m run
2 rounds
10 swings
10 bb push jerks
10 bb front squats
W.O.D.
AMRAP 20 min
Buy in: 800m run or 1,000m row
5 bb deadlifts
5 bb hang squat cleans
5 bb push jerks
25 DU penalty for putting bar down
Warm up:
400m run
2 rounds
10 swings
10 bb push jerks
10 bb front squats
W.O.D.
AMRAP 20 min
Buy in: 800m run or 1,000m row
5 bb deadlifts
5 bb hang squat cleans
5 bb push jerks
25 DU penalty for putting bar down
Monday, November 25, 2013
Monday November 25th
11-25-13
Strength:
Strict Press-
3-3-3-3-3
5 rounds:
8 S2O
12 KB swings
200m run
Killer:
100 sit ups
50 TTB
25 GHD
Strength:
Strict Press-
3-3-3-3-3
5 rounds:
8 S2O
12 KB swings
200m run
Killer:
100 sit ups
50 TTB
25 GHD
Wednesday, November 13, 2013
Wednesday Nov. 13th
11-13-13
W.O.D.
In Teams of 3-
9x200m run
150 push press
150 sdlhp
9x200m row
1 person works at a time, a kb must be held the whole time by the group
W.O.D.
In Teams of 3-
9x200m run
150 push press
150 sdlhp
9x200m row
1 person works at a time, a kb must be held the whole time by the group
Wednesday, November 6, 2013
Wednesday November 6th
11-06-13
Strength:
Front Squat: 3-3-3-3-3
W.O.D.
Fran
21-15-9
Thruster
pull up
Strength:
Front Squat: 3-3-3-3-3
W.O.D.
Fran
21-15-9
Thruster
pull up
Monday, November 4, 2013
Monday November 4th
11-04-13
W.O.D.
3 rounds
20 kb swings
20 box jumps
400m run
20 burpees
20 deadlifts
W.O.D.
3 rounds
20 kb swings
20 box jumps
400m run
20 burpees
20 deadlifts
Wednesday, October 30, 2013
October 30th
10-30-13
10 min EMOM alternating:
3 Front Squats + 3 Thrusters
15 sec. plank each side
W.O.D.
100 kb swings
100 sit ups
100 jumping pullups
100 air squats
10 min EMOM alternating:
3 Front Squats + 3 Thrusters
15 sec. plank each side
W.O.D.
100 kb swings
100 sit ups
100 jumping pullups
100 air squats
Wednesday, October 16, 2013
Wednesday Oct. 16th
10-16-13
Strength:
Clean and Jerk
5-5-3-1-1-1
W.O.D.
top to bottom for time
50 walking lunges
50 double unders
50 push ups
35 knee to elbow
35 kb swings
35 box jumps
20 burpees
20 pullups
20 sit ups
Strength:
Clean and Jerk
5-5-3-1-1-1
W.O.D.
top to bottom for time
50 walking lunges
50 double unders
50 push ups
35 knee to elbow
35 kb swings
35 box jumps
20 burpees
20 pullups
20 sit ups
Monday, October 14, 2013
Monday October 14th
10-04-13
Strength work:
Find heavy Squat Clean, Hang Power Clean
W.O.D.
Squat Clean
Push up
Sit up
1....2....3...4....5....ect.
10min AMRAP
Everytime you hit a set of 5, you must row 250m.
Strength work:
Find heavy Squat Clean, Hang Power Clean
W.O.D.
Squat Clean
Push up
Sit up
1....2....3...4....5....ect.
10min AMRAP
Everytime you hit a set of 5, you must row 250m.
Wednesday, October 9, 2013
Wednesday Oct. 9th
Wednesday Oct. 9th
Skill:
Handstand strength
W.O.D.
21-15-9
Toes to Bar
Box Jumps
Overhead squats
Skill:
Handstand strength
W.O.D.
21-15-9
Toes to Bar
Box Jumps
Overhead squats
Monday, October 7, 2013
Monday October 7th
October 7th:
Skill: Handstand work
W.O.D.
15 min AMRAP
10 pull ups
20 push press
30 air squats
Skill: Handstand work
W.O.D.
15 min AMRAP
10 pull ups
20 push press
30 air squats
Monday, September 30, 2013
Monday September 30th
Monday Sept. 30th
Skill:
5-10 strict
pullups
ring dips
pushups
W.O.D.
6 squat cleans
9 jumping pull ups
12 wall balls
200m sprint
4 rounds for time
Skill:
5-10 strict
pullups
ring dips
pushups
W.O.D.
6 squat cleans
9 jumping pull ups
12 wall balls
200m sprint
4 rounds for time
Wednesday, September 25, 2013
Wednesday Sept. 25th
Wednesday September 25th:
Strength:
3X7 Back squats
W.O.D.
2 rounds
200m row sprint
10 over the bar burpees
200m run
10 chest to bar pullups
200m row sprint
10 db push press
200m run
10 db hang power cleans
Strength:
3X7 Back squats
W.O.D.
2 rounds
200m row sprint
10 over the bar burpees
200m run
10 chest to bar pullups
200m row sprint
10 db push press
200m run
10 db hang power cleans
Monday, September 23, 2013
Monday September 23rd
September 23, 2013
Skill:
Find heavy 1 RM snatch
W.O.D.
5 power snatches
10 overhead lunges
20 double unders
Skill:
Find heavy 1 RM snatch
W.O.D.
5 power snatches
10 overhead lunges
20 double unders
Tuesday, September 17, 2013
Wednesday September 18th
Sept. 18th
Skill:
10x10 unbroken box jumps
W.O.D.
10 min AMRAP
5 power cleans
10 pushups
15 air squats
Skill:
10x10 unbroken box jumps
W.O.D.
10 min AMRAP
5 power cleans
10 pushups
15 air squats
Wednesday, September 4, 2013
Thursday Sept. 5th
Thursday September 5th:
Find 1 Rep Max Deadlift
then:
3 Rounds
500m row
12 Deadlifts
21 box jumps
Find 1 Rep Max Deadlift
then:
3 Rounds
500m row
12 Deadlifts
21 box jumps
Wednesday Sept. 4th
Wednesday September 4th:
3 Rep Overhead Squat
W.O.D.
10 kb overhead walking lunges on right arm
10 GHD situps
10 kb overhead walking lunges on left arm
10 wall balls
7 min AMRAP
3 Rep Overhead Squat
W.O.D.
10 kb overhead walking lunges on right arm
10 GHD situps
10 kb overhead walking lunges on left arm
10 wall balls
7 min AMRAP
Wednesday, August 28, 2013
Wednesday August 28th
Wednesday August 28th:
W.O.D.
Split Jerk- 3-3-1-1-1
5 Rounds
10 pistols (each leg)
15 power cleans
5 strict pull ups
500m row
W.O.D.
Split Jerk- 3-3-1-1-1
5 Rounds
10 pistols (each leg)
15 power cleans
5 strict pull ups
500m row
Wednesday, August 21, 2013
School is Starting!
School is starting for many of us. Beginning Sept. 4th we will resume study hall following our workouts. Please bring any homework you have to work on. Study hall is 30 min long and I will be there to help you any way I can. This is a great time to take advantage of you brain firing and being alert right after a great workout.
Wednesday August 21st
Wednesday August 21st:
W.O.D.
Mile run then
5 rounds of:
10 Deadlifts
20 Air Squats
10 push ups
W.O.D.
Mile run then
5 rounds of:
10 Deadlifts
20 Air Squats
10 push ups
Sunday, August 18, 2013
Monday August 19th
Monday August 19th:
W.O.D.
5 min Amrap
5 power snatches
200m run
Rest 2 min
8 min Amrap
7 thrusters
200m row
40 Double Unders
W.O.D.
5 min Amrap
5 power snatches
200m run
Rest 2 min
8 min Amrap
7 thrusters
200m row
40 Double Unders
Wednesday, August 14, 2013
Wednesday August 14th
Wednesday August 14th:
Warmup:
500m row
10 BB SDHP
10 wall facing overhead squats aka Y-squats
10 each arm 1-arm push press
Strength: BB squat clean to split jerk 5-3-2-1-1-1
Wod: 5 rounds for time
30 double unders
20 KB swings
10 HSPU
Thursday, August 8, 2013
Thursday August 8th
Thursday August 8th:
W.O.D.
With a partner
15 min AMRAP
15 swings
10 wall balls
5 toes to bar
Other partner prowler pushes while first partner does a round
W.O.D.
With a partner
15 min AMRAP
15 swings
10 wall balls
5 toes to bar
Other partner prowler pushes while first partner does a round
Wednesday, August 7, 2013
Wednesday August 7th
Wednesday August 7th:
Strength:
Push Press
5-3-1-1-1
W.O.D.
800m run
40 GTO (ground to overhead)
800m run
Strength:
Push Press
5-3-1-1-1
W.O.D.
800m run
40 GTO (ground to overhead)
800m run
Monday, August 5, 2013
Monday August 5th
Monday August 5th
W.O.D.
AMRAP 6 min
4 Hang power snatch
6 box jump
rest 2 min
AMRAP 6 min
4 Push jerks
6 pull ups
rest 2 min
AMRAP 6 min
4 Thrusters
6 burpees over the bar
W.O.D.
AMRAP 6 min
4 Hang power snatch
6 box jump
rest 2 min
AMRAP 6 min
4 Push jerks
6 pull ups
rest 2 min
AMRAP 6 min
4 Thrusters
6 burpees over the bar
Thursday, August 1, 2013
Thursday August 1st
Thursday August 1st:
"Pet rock"
400m run
125 squats
100 burpees
75 deadlifts
50 push-ups
25 push press
400m run
Each team will have a kb (pet rock). Your rock may not touch the ground. You can rest it however you want while 1 person works at a time.
Wednesday, July 31, 2013
Wednesday July 30th
Wednesday July 30th:
Strength:
BB split jerks 5x4
W.O.D.
AMRAP 20 mins
5 pull ups
10 dips
15 pistols (each leg)
20 sit ups
Strength:
BB split jerks 5x4
W.O.D.
AMRAP 20 mins
5 pull ups
10 dips
15 pistols (each leg)
20 sit ups
Monday, July 22, 2013
Monday July 22nd
Monday July 22nd:
Strength:
Back Squat- 3-3-3-3-3
W.O.D.
The Bear Complex
Power Clean
Front Squat
Push Press
Back Squat
Push Press
5 rounds
7 sets=1 round
Increasing to max load without putting bar down
Strength:
Back Squat- 3-3-3-3-3
W.O.D.
The Bear Complex
Power Clean
Front Squat
Push Press
Back Squat
Push Press
5 rounds
7 sets=1 round
Increasing to max load without putting bar down
Monday, July 15, 2013
Monday July 15th
Monday July 15th:
Partner workout:
250m row while partner works on:
50 swings
25 dips
50 sit-ups
25 pull-ups
50 wall balls
25 burpees
50 box jumps
Partner workout:
250m row while partner works on:
50 swings
25 dips
50 sit-ups
25 pull-ups
50 wall balls
25 burpees
50 box jumps
Thursday, July 11, 2013
Thursday July 11th
Thursday July 11th
W.O.D.
Find 1RM Deadlift
then:
400m run
40 air squats
40 push ups
300m run
30 air squats
30 push ups
200m run
20 air squats
20 push ups
100m run
10 air squats
10 push ups
W.O.D.
Find 1RM Deadlift
then:
400m run
40 air squats
40 push ups
300m run
30 air squats
30 push ups
200m run
20 air squats
20 push ups
100m run
10 air squats
10 push ups
Tuesday, July 9, 2013
Wednesday July 10th
Wednesday July 10th:
"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Sunday, July 7, 2013
Monday July 8th
Monday July 8th:
warmup:
500m row
20 alt 1-arm kb swings to eye level
10 ea kb thrusters
10 ea kb windmills
10 ea kb clean
W.O.D.
21 db squat snatch rt arm
21 db squat snatch lt arm
30 situps
15 db squat snatch rt arm
15 db squat snatch lt arm
30 situps
9 db squat snatch rt arm
9 db squat snatch lt arm
30 situps
warmup:
500m row
20 alt 1-arm kb swings to eye level
10 ea kb thrusters
10 ea kb windmills
10 ea kb clean
W.O.D.
21 db squat snatch rt arm
21 db squat snatch lt arm
30 situps
15 db squat snatch rt arm
15 db squat snatch lt arm
30 situps
9 db squat snatch rt arm
9 db squat snatch lt arm
30 situps
Wednesday, July 3, 2013
Wednesday July 3rd
Wednesday July 3rd:
10 min AMRAP:
7 power cleans
14 burpee box jumps
21 DU
Rest 3 min
10 min AMRAP:
7 push press
14 overhead walking lunges
21 DU
10 min AMRAP:
7 power cleans
14 burpee box jumps
21 DU
Rest 3 min
10 min AMRAP:
7 push press
14 overhead walking lunges
21 DU
Monday, July 1, 2013
Monday July 1st
Monday July 1st:
Push Press: 3x7
Strict Pull up: 3x7
W.O.D.
3 ring dips
6 elevated push ups
9 kb swings
10 min AMRAP
Push Press: 3x7
Strict Pull up: 3x7
W.O.D.
3 ring dips
6 elevated push ups
9 kb swings
10 min AMRAP
Thursday, June 27, 2013
Wednesday, June 26, 2013
Monday, June 24, 2013
Wednesday, June 19, 2013
Thursday, June 13, 2013
Wednesday, June 12, 2013
Tuesday, June 4, 2013
Monday, May 20, 2013
Monday May 20th
Each sequence 6 min AMRAP, rest 3 min
1.) 4 overhead squats
6 box jumps
2.) 4 barbell push press
6 push ups
3.) 4 power cleans
6 lunges
1.) 4 overhead squats
6 box jumps
2.) 4 barbell push press
6 push ups
3.) 4 power cleans
6 lunges
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