Archives

Monthly Archive for: ‘September, 2013’

Mon. 9/30/13

Arnold DB/KB SP 3×12
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Hand Stand Holds 3xME to 30sec
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200/400/70th/400/200
5 C2B pull-ups
5 K2E
10 Burpees

Sat. 9/28/13

Goody Goody!

Fri. 9/27/13

3 Rounds NFT
10per side Wt.’d walking Lunges -DB’s or KB’s
10 Ring Rows
5per side Pistols
5 Strict DH Chin Ups
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Task Oriented Fight Gone Bad:
3 – Rounds
20 WBS (20/14)
20 SDHP (75/53)
20 Push Press (75/53)
20 Box Jumps – 20″
20 Cal. Row
1min. Rest

Th. 9/26/13

Front Squats 5×5 – Build to heavy
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Clean Grip Lift Offs 4×3
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Clean Pulls 3-2-2-1-1-1
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7min EMOM
3 Power Cean
2 Front Squats
1 Split Jerk
Max Start Wt. (155/118)
Max per round increase 15lbs
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Fartlek Run – out 3 to cleary back in door 3. Use 2nd driveway entrance going and coming back.

Wed. 9/25/13

Snatch @ 85% 1Rm 2-2-2-2
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Snatch Complex
2 Snatch Hi Pulls
1 Hang Power Snatch from Mid-Thigh Hang – (Recv. Position 2-4″)
1 Hang Power Snatch from Low Hang – (Recv. Position 4-6″)
1 Snatch
Build to Moderately Heavy
Hold each catch for a 2 count
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3 – 3min AMRAP’s

3min AMRAP
30 DU
10 Power Snatch (75/58)

2min rest and wt. Change

3min AMRAP
30 DU
10 Power Snatch (95/73)

2min rest/wt. change

3min AMRAP
30 DU
10 Power Snatch (115/88)
DU sub 4 Burpees 40 Singles.

Tues 9/24/13

3 Rounds NFT
1 Rope Climb 20′
5per Pistols
15 SLDL
20per Flutter Kicks
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21-15-12-6
SDHP
Box Jumps
HSPU
5 Burpees after each round
Rx
(105/80)
(30/24)
(Parallettes/stack 2-25’s+Mat)
Mx
(90/70)
(24/20)
(Stack 2-45’s+Mat/1-45+Mat)
Sx
(75/58)
(24/20)
(No Mat/Ab Mat)
Customary Movement Standards Apply
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Optional Wod – Time Permitting
Tabata Row

Mon. 9/23/13

Wod Option 1
7 Rounds
5 Clean & Jerk
10 T2B
15 DU sub 5 Burpees & 40 singles
200m Row
Rx (155/118)
Mx (140/108)
Sx (125/95)
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Wod Option 2
Main Site 9/23/13
50 OHS 45#
100 AB Mat Sit Ups
25 OHS 115#
50 T2B
10 OHS 185#
20 GHD Sit Ups

Sat. 9/21/13

The gym is Closed today.
We have 6 Teams competing in the Steve’s Club fundraiser competition at Crossfit BGI, on Haverhill, about 1.5 miles north of 45th.
Come on out. Support your iQ familam, and have big fun.
See you guys on the set.

Fri. 9/20/13

10min EMOM
Clean and Jerk

Add wt at your discretion post heaviest load
Max Start Wt (135/103)
Max increase per round 15lb increments
If you fail an attempt drop 10 lbs and stay at that wt for the duration.
Form and mechanics are the priority.

3 rounds for time
10 Back Squats
5 BR PP
10 K2E
5 SLDL
10 HC & J
Rx(155/118)
Sx(135/103)

Th. 9/19/13

5 rounds For Load
2 Snatch High Pulls
1 Hang Power Snatch
1 Power Snatch
2 OHS
Rest 1-5min b/t rounds
Add wt each round
Start at 50% of 1Rm Snatch
1 sec hold in landing position and finish position for snatch
3 sec hold in bottom position for OHS.
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Time Permitting
500m Row
40 DU
30 Push Ups
400m Row
30 DU
20 Push Ups
300m Row
20 DU
10 Push Ups
Buy Out: 25 DH Pull Ups

Pull Up Grip Break Down;
5 pro
5 alt
5 Rev alt
5 sup
5 pro

Wed. 9/18/13

SWod
Deadlifts 5×5
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Wod Option 1
5 Rounds
3 MU sub (3 chins & 3 dips)x3 both with 20# chain for mSx
6 DL (275/185)
9 HSPU – 1 AB mat ok for woman
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Wod Option 2
4 Rounds
10 DB PP (55/40)
10 Cal Row
10 KB GTO (32/24)
10 per leg Prisoner lunging jump squats
10 Prisoner Jump Squats
Buy Out:
30 Pull Ups

Tues. 9/17/13

Jerks 5×2
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Front Squats 5×3 w/ 3 sec hold in the bottom
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“Grace”
30 Clean & Jerks (135/95)

Mon. 9/16/13

Snatch = Squat Snatch
Wod Option 1
Snatch 1-1-1-1-1-1-1
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For Time
1-2-3-4-5-4-3-2-1
Snatch (135/103)(115/88)
15 DU each Round
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Wod Option 2
Buy In: 5 Burpees – 10 Strict DH Pull Ups – 5 Burpees
Then
3 Rounds
30 Mtn. Climbers 15 per side
20 Cal Row
10 DU
10 Pledge Push Ups
20 DB STO
30 Step Ups – 15 on 1 leg then 15 on the other – (30/24)

Fri. 9/13/13

Back Squat 5×3 @ 2311 Tempo

4 Rounds
5 close grip -strict- DH chins C2B(hands)
5 man makers (35/20)
10 T2B
15 cal row
20 DU

Th. 9/12/13

SLDL 3×8
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DL 6-4-2-2-2
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Buy In:
30 Burpees

3 Rounds
10 deficit HSPU (2plates + Mat/1plate + Mat)
10 Dips (40# Chain/BW)
10 Deadlifts (225/165)
5 Bar Facing Prisoner Jumps over Bar (Rx movement)

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