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Monthly Archive for: ‘December, 2011’

12/31/11 Sat

Caraaaazy Zan!

(use empty bar for all BB work)

Cleary Run
50 DU (sub 200 singles)
3 Rounds of Cindy
500m Row
40 Push Press
100m Tire Pull
100m Run
30 Hang Power Snatch
50m Sled Push
100m Run
50m Sled Push
20 SDHP
70th Run
10 Burpees
5 T2B

12/30/11 Fri

The Lab is closed sun 1/1/2012
Mon hrs: 2, 4, 5, & 6pm only

Strength Work:
Dips 5×5 add wt ea round if applicable
Front Squats 5×4 add wt ea set build to heavy. Not Max Effort (ME)
HSPU 5×3

All Strength work will end at the bottom of the hour.

Met Con
10 Min Clean & Jerk Ladder Rx = (155/103) Sx = (135/93)
1 rep 1st min
2 reps 2nd min
3 reps 3rd min
4 reps 4th min
5 reps………….
Go to 3 reps on the minute once you fall off of the ladder

12/29/11 Th

For Time
Buy In: 70th Run

3 Rounds
21 WBS (20/14)
5 Burpees
21 SDHP (95/63)
5 Burpees
21 Push Press (95/63)
5 Burpees
21 Box Jumps (20/16)
5 Burpees

15 WBS
4 Burpees
15 SDHP
4 Burpees
15 Push Press
4 Burpees
15 Box Jumps
4 Burpees

9 WBS
3 Burpees
9 SDHP
3 Burpees
9 Push Press
3 Burpees
9 Box Jumps
3 Burpees

Buy Out:
70th Run

12/28/11 Wed

Shoulder Press 5×5

2011 Crossfit Games Week 6 Open Work Out
7min AMRAP
3 Thrusters (100/65)
3 C2B Pull Ups
6 Thrusters
6 C2B Pull Ups
9 Thrusters
9 C2B Pull Ups
12 Thrusters
12 C2B Pull Ups
15 Thrusters
15 ………….
Cont. This Pattern For The Until Time Runs Out

Rest 8 Min

10 min AMRAP
15 DU
10 HP Snatch (75/55)
5 Box Jumps (24/20)

12-27-11 Tues

Skills & Mechanics Work:
Run each set Consecutively
3 Clean Pulls – 2 Clean High Pulls – 1 Power Clean – 3 Push Press = 1 Round
Complete 3 to 5 Rounds, adding wt ea round

Met Con
Buy In:
Cleary Run
10 Burpees
————————-
5 Rounds
9 Dead Lifts (155/93)
6 Cleans -any way- (155/93)
3 Push Press (155/93)
————————–
Buy Out:
70th Run
20 Burpees

12-26-11 Mon

Open Gym 11-1

12-24-11 Sat

Just Spending A Little Q Time

Tall Pine ~ 1.8mi Run
10 SDHP (95/65)
10 Clean And Jerk (95/65)
5 per Box Jump Sequence (12-20-24-30-24-20-12//12-16-20-24-20-16-12)
10 SDHP (95/65)
10 C&J (95/65)

70th ~ .6mi run
10 C&J
10 SDHP
5 per BJ Seq.
10 C&J
10 SDHP
70th ~ .6mi run

10 SDHP
10 C&J
5 per BJ Seq.
10 C&J
10 SDHP
Cleary ~ .8mi run

12-23-11 Fri

Christmas Schedule
Today 9-10-11 and 12 to 1 open gym
Sat 10am only. The Wod will be Q Time! It’s A Big Wod, Long and Hard. Not For The Faint Of Heart!
Sun. Merry Christmas
Mon 11 to 1 Open Gym

5 Sets:
2 Power Cleans
3 Back Thrusters (2 sec hold at lock out)

5 Rounds For Time
20 DU (sub 60 singles)
10 Snatch (95/65)
5 OH Squat (95/65)
2 Atlas Stone GTS (sub 3 chins 3 dips 6 HR push ups)

12-22-11 Th

Strength Wod:
5×3 Wt’d Chin Ups
5×3 Wt’d Dips

Met Con Wod:
My Aching Balls Modified
3 Rounds For Time
400m MB Run
15 MB Deadlift Shrugs
15 MB Front Squats
15 MB Squat Cleans
15 MB Jumping Jacks

12/21/11 Wed

3 Rounds For Time

4 Split C&J (155/95)
5 GTS Atlas Stone (sub sandbag)
6 Pull Ups (C2B/CoB)
50m Sled
50m Sprint
10 Slam Ball
50m Sprint
50 Sled

Buy Out:
10 Singles
15 DU
10 Singles
15 DU
10 Singles
(Sub 150 Singles)

12-20-11 Tues

Strength Work 15 min: Back Squat
Skills Work 15 min: Muscle Ups

Main WOD: Tabata Style
Alternate Exercises
Dead Lifts 185/123
Burpees

12/19/11 Mon

Shoulder Press
5 Sets of Max Reps To 20
Max Wt. Increase 10lb.
Start With Empty Bar

Buy In:
Cleary Run
10 Burpees

4 Rounds For Time
8 Pull Ups
12 Thrusters (95/63)

Buy Out:
70th Run
5 Burpees

12/17/11 Sat

20min Ladder
Power Clean (95/63)

12/16/11 Fri

400m Run
5 HSPU
10 Pistols
15 Slam Balls
20 KB Snatch (24/12)
25 Box Jumps (24/20)
30 WBS (20/14)
40 A-KBS (24/16)
50ft OH Lunge (45/25)
60 DU (sub 150 Singles)
400m Run

12/15/11 Th

Buy In:
70th Run
10 T2B
15 Air Squats
5 T2B
10 Air Squats
———————-
4 Rounds For Time:
400m Run
10 GTO (95/63)
5 Burpees
———————-
Buy Out:
Cleary Run

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