11-20-14
Air Force WOD:
For Time:
20 thrusters
20 sumo deadlift high pull
20 shoulder to overhead
20 overhead squats
20 front squats
every minute stop and perform 4 burpees
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, November 20, 2014
Tuesday, November 18, 2014
Wednesday November 19th
11-19-14
Happy Birthday to your Coach!! Because of my ripe old age, I thought you deserved a nice burner of the number 33 to remind you of how young you all are! :)
Enjoy!
EMOM: 10 min.
2 push jerk + 1 split jerk
(taken from rack, working on technique and cleanliness)
For Time:
33 wall ball
33 double unders
33 cleans
33 box jumps
33 pull ups
33 deadlifts
33 bar facing burpees
33 jerks
33 ghd or v-ups
Happy Birthday to your Coach!! Because of my ripe old age, I thought you deserved a nice burner of the number 33 to remind you of how young you all are! :)
Enjoy!
EMOM: 10 min.
2 push jerk + 1 split jerk
(taken from rack, working on technique and cleanliness)
For Time:
33 wall ball
33 double unders
33 cleans
33 box jumps
33 pull ups
33 deadlifts
33 bar facing burpees
33 jerks
33 ghd or v-ups
Thursday, November 13, 2014
Thursday November 13th
11-13-14
Strength:
5 sets of:
DB bench press x8
rest 30 sec.
DB row x8
rest 60 sec.
W.O.D.
18-15-12-9-6-3
sit ups
DB push press
rest
18-15-12-9-6-3
DB snatch
toes to bar
Strength:
5 sets of:
DB bench press x8
rest 30 sec.
DB row x8
rest 60 sec.
W.O.D.
18-15-12-9-6-3
sit ups
DB push press
rest
18-15-12-9-6-3
DB snatch
toes to bar
Wednesday, November 12, 2014
Wednesday November 12th
11-12-14
Strength:
15 minutes to find heaviest squat clean thruster
W.O.D.
Row 5k.......BUT Every 2 minutes come off the rower and perform 5 burpee squat clean thrusters
95/65
Time Cap: 30 minutes
Strength:
15 minutes to find heaviest squat clean thruster
W.O.D.
Row 5k.......BUT Every 2 minutes come off the rower and perform 5 burpee squat clean thrusters
95/65
Time Cap: 30 minutes
Thursday, November 6, 2014
Thursday Nov. 6th
11-06-14
15 min EMOM:
Min. 1- 5 Squat cleans @ 135/95
Min. 2- 5 Snatch 95/65
Min. 3- 20 sec. of DU
*repeat
15 min EMOM:
Min. 1- 5 Squat cleans @ 135/95
Min. 2- 5 Snatch 95/65
Min. 3- 20 sec. of DU
*repeat
Wednesday, November 5, 2014
Wednesday November 5th
11-05-14
W.O.D.
Accumulate 3 min in a handstand hold (wall or free standing)
100 air squats
50m. Handstand walk (or 100 shoulder touches)
100 air squats
30 HSPU
Finish with a 2k Row! All out effort, record your time.
W.O.D.
Accumulate 3 min in a handstand hold (wall or free standing)
100 air squats
50m. Handstand walk (or 100 shoulder touches)
100 air squats
30 HSPU
Finish with a 2k Row! All out effort, record your time.
Monday, November 3, 2014
Monday November 3rd
11-03-14
This month's focus will be on absolute strength. Meaning strict, non-ballistic movements. We will test in the beginning of the month and again in the beginning of December. As I have said many times, you need to have a way of recording your progress. Notebook, phone, whiteboard photos.
Strength:
Max strict pull ups
Max strict push ups
Find 1 rep max back squat
Find 1 rep max strict press
Gasser:
:)
This month's focus will be on absolute strength. Meaning strict, non-ballistic movements. We will test in the beginning of the month and again in the beginning of December. As I have said many times, you need to have a way of recording your progress. Notebook, phone, whiteboard photos.
Strength:
Max strict pull ups
Max strict push ups
Find 1 rep max back squat
Find 1 rep max strict press
Gasser:
:)
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