Thursday, May 31, 2012

Push Press, Run or Row

Warm Up: 
Run 400m, 100 Single Unders or 25 Double Under Attempts, 20 Air Squats, 20 Over Head Squats (PVC or weighted bar), 20 GHD Sit Ups, 20 Push ups, 10 Hand Stand Attempts, Stretch on your own


Skill:
Over Head Squat - Demo Video (courtesy CrossFit)

Mobility:
10 minute Squat with K. Star/Mobility WOD

WOD:
5 Rounds for time of:
25 Push Press, m75# / w45#  Demo Video (courtesy CrossFit)
Run or Row 400 meters


* Post time to comments.

"If one can stick to the training throughout the many long years, then will power is no longer a problem. It's raining? That doesn't matter. I am tired? That's besides the point. It's simply that I just have to."
- Emil Zatopek

Wednesday, May 30, 2012

Run, Cleans, Atomic Sit-ups

Warm Up: 
Run 400m, 100 Single Unders or 25 Double Under Attempts, 20 Air Squats, 20 Over Head Squats (PVC or weighted bar), 20 GHD Sit Ups, 20 Push ups, 10 Hand Stand Attempts, Stretch on your own


Mobility:
Squat test w/ Kelly Starrett - Video
Skill:
Squat Clean - Demo Video (courtesy CrossFit HQ)



WOD:
Complete the following for time:

Run 400 meters
Then 21-15-9 of the couplet:
Squat Cleans, m95# / w65#

Atomic Sit-ups, m45# / w25#
Then Run 400 meters


* Post time to comments.

What fits your busy schedule better exercising 30 minutes a day or being dead 24 hours a day?
-Unknown

Tuesday, May 29, 2012

Lunges, Double Unders, Sit-ups

Warm Up: 
Run 400m, 100 Single Unders/20 Double Under Attempts, 20 Air Squats, 20 Hang Snatch (weighted bar), 20 GHD Sit Ups, 20 Push ups, 10 Hand Stand Attempts, Stretch 


Mobility:
Squat test - Video w/Kelly Starrett
Skill:
Hang Snatch - Demo Video

WOD - Complete 3 rounds of the following for time:
50 Overhead walking lunges, m45#/w25#
50 Double Unders
50 Sit Ups



* Post time to comments.

"What fits your busy schedule better exercising one hour a day or being dead 24 hours a day?"
-Unknown

Monday, May 28, 2012

Hero WOD: "MURPH"

Warm Up: 
Run 400m, 100 Single Unders/20 Double Under Attempts, 20 Air Squats, 20 Hang Snatch (weighted bar), 20 GHD Sit Ups, 20 Push ups, 10 Hand Stand Attempts, Stretch on your own


Mobility:
Squat test w/ Kelly Starrett - Video


WOD - Complete the following for time:
Run 1 mile
100 Pull-ups
200 Push-ups
300 Squats
Run 1 mile

WOD demo with CrossFit Lewes


* Post time to comments.

What fits your busy schedule better exercising one hour a day or being dead 24 hours a day?
-Unknown

Saturday, May 26, 2012

Hero WOD: "Hansen"

Warm Up: 
Run 400m, 100 Single Unders/20 Double Under Attempts, 20 Air Squats, 20 Squat Cleans (weighted bar), 20 GHD Sit Ups, 20 Push ups, 10 Hand Stand Attempts, Stretch



WOD: 5 Rounds for time of -
30 reps, 2 pood Kettlebell Swing
30 Burpees
30 Glute-Ham Sit-Ups




* Post time to comments.

* This Saturday, your choice:  1) 10k run on the Pathfinder or 2) Normal 9am class at CFB
If you opt to run, meet at the Wesleyan Church parking lot off Price Rd at 9am.

Friday, May 25, 2012

Hero WOD: "ZIMMERMAN"


Warm Up: 
Run 400m, 100 Single Unders/20 Double Under Attempts, 20 Air Squats, 20 Squat Cleans (weighted bar), 20 GHD Sit Ups, 20 Push ups, 10 Hand Stand Attempts, Stretch


Group Skill & Mobility:
Snatch Progression  Demo Video - Bergener Warm Up (courtesy CrossFit HQ)




WOD:
Complete as many rounds as possible in 25 minutes of -
11 Chest-to-bar pull-ups
2 Deadlifts, m315# / w185#
10 Handstand push-ups


WOD Demo w/ District CrossFit (courtesy CrossFit HQ)


* Post rounds and reps completed to comments.

* This Saturday, your choice:  1) 10k run on the Pathfinder or 2) Normal 9am class at CFB
If you opt to run, meet at the Wesleyan Church parking lot off Price Rd at 9am.

Thursday, May 24, 2012

Hero WOD: "Klepto"

Warm Up: 
Run 400m, 100 Single Unders/20 Double Under Attempts, 20 Air Squats, 20 Hang Squat Cleans (weighted bar), 20 GHD Sit Ups, 20 Push ups, 10 Hand Stand Attempts, Stretch


Group Skill & Mobility:
Snatch Progression  Demo Video - Bergener Warm Up (courtesy CrossFit HQ)
Hang Squat Cleans  Demo Video


WOD: 4 Rounds for time of -
27 Box Jumps, 24" / 20"
20 Burpees
11 Squat Cleans, 145# / 95#

WOD Demo (courtesy CrossFit HQ)



* Post time to comments.

* "Strong people are harder to kill, and are more useful in general."
– Mark Rippetoe


* This Saturday, your choice:  1) 10k run on the Pathfinder or 2) Normal 9am class at CFB
If you opt to run, meet at the Wesleyan Church parking lot off Price Rd.

Wednesday, May 23, 2012

Hero WOD: "Pheezy"

Warm Up: 
Run 400m, 100 Single Unders/20 Double Under Attempts, 20 Air Squats, 20 Hang Clean & Push Jerk (weighted bar), 20 GHD Sit Ups, 20 Push ups, 10 Hand Stand Attempts


Group Skill & Mobility:
Bergener Warm-up  VIDEO - Bergener Warm Up Demo (courtesy CrossFit HQ)



WOD: 3 Rounds for time of -
5 Front Squats, m165# / w105#
18 Pull-ups
5 Deadlifts, m225# / w155#
18 Toes to Bar
5 Push-jerk, m165# / w105#
18 Hand-release Push-ups

WOD Demo with CrossFit Generation



* Post time to comments.

* "Strong people are harder to kill than weak people, and are more useful in general."
– Mark Rippetoe

Tuesday, May 22, 2012

Hang Power Snatch, Burpees

Warm Up: 
Run 400m, 100 Single Unders/20 Double Under Attempts, 20 Air Squats, 20 Hang Power Snatch (weighted bar), 20 GHD Sit Ups, 20 Push ups, 10 Hand Stand Attempts


Group Skill & Mobility:
Bergener Warm-up  VIDEO - Bergener Warm Up Demo (courtesy CrossFit HQ)
Sumo Deadlift High-pull  VIDEO - SDHP (courtesy CrossFit Inc)


WOD: 
10-9-8-7-6-5-4-3-2-1 reps of the following for time 
Hang Power Snatch, m95# / w65#
Burpees




* Post time to comments.

* "Strong people are harder to kill than weak people, and are more useful in general."
– Mark Rippetoe

Monday, May 21, 2012

HSPU, Box Jumps, Squats

Warm Up: 
Run 400m, 100 Single Unders/20 Double Under Attempts, 20 Air Squats, 20 Hang Power Snatch (weighted bar), 20 GHD Sit Ups, 20 Push ups, 10 Hand Stand Attempts


Group Skill & Mobility:
Bergener Warm-up  ***VIDEO - Bergener Warm Up Demo (courtesy CrossFit HQ)
Sumo Deadlift High-pull ***VIDEO - SDHP (courtesy CrossFit Inc)



WOD:  
Complete as many rounds as possible in 20 minutes of -
3 Hand Stand Push Ups
5 Box Jumps, m24"/w20"
7 Air Squats


* Post rounds completed to comments.

* "Strong people are harder to kill than weak people, and are more useful in general."
– Mark Ripptoe

Saturday, May 19, 2012

Saturday Mash-up

WOD:
Complete the following for time:
1-Lap around the building
2-Handstand Push Ups
3-Box Jumps
4-Push Ups
5-Pull Ups
6-KB Swings
7-Double Unders
8-Wall Balls
9- OH Squats
10-Burpees
11-Push Press
12- Toes to Bar

*complete like the following....
Rnd 1: 1-Lap
Rnd 2: 2-HS Push Ups + 1Lap
Rnd 3: 3-Box Jumps + 2 HSPU + 1 Lap
Rnd 4: 4-Push Ups + 3 Box Jumps + 2 HSPU + 1 Lap...
etc.

Friday, May 18, 2012

KB Swing, Goblet Squat, KB Thruster

Warm Up: 
Run 400m, 100 Single Unders, 20 Air Squats, 20 Hang Cleans (weighted bar), 20 GHD Sit Ups, 20 Push ups, 10 Hand Stand Attempts


Group Skill & Mobility:
Bergener Warm-up  ***VIDEO - Bergener Warm Up Demo (courtesy CrossFit HQ)


WOD:  
Tabata Burpees - 8 rounds of as many reps as possible for 20 seconds followed by 10 seconds of rest. Your score is the total number of reps completed in all 8 rounds. ** Reps to beat - 63 - Joe **

Rest for 3 minutes then complete the following for time:


50 Kettle Bell Swings, m53/w35
50 Kettle Bell Goblet Squats, m53/w35  VIDEO:  Goblet Squat  - CrossFit Little Rock
50 Kettle Bell Thrusters, m53/w35


* Post reps for tabata and time to comments.

* "Strong people are harder to kill than weak people, and are more useful in general."
– Mark Ripptoe


* Can you name the 10 General Physical Skills?

Thursday, May 17, 2012

Run, Squats, DU's, Pullups, Situps, Burpees

Warm Up: 
Run 400m, 100 Single Unders, 20 Air Squats, 20 Hang Cleans (weighted bar), 20 GHD Sit Ups, 20 Push ups, 10 Hand Stand Attempts


Group Skill & Mobility:
Bergener Warm-up  ***VIDEO - Bergener Warm Up Demo (courtesy CrossFit HQ)


WOD:  
Complete the following for time -
Run 800m
30 Squats
100 Double Unders (250 Singles)

30 Pull Ups
Run 800m
30 GHD Sit ups
100 Double Unders 
30 Burpees



* Post time to comments.
* "No, it doesn't ever get any easier. You wouldn't want it to either." - Coach Greg Glassman
* Can you name the 10 General Physical Skills?

Wednesday, May 16, 2012

WOD: Run, Push Press, Pull-ups

Warm Up: 
Run 400m, 100 Single Unders, 20 Air Squats, 20 GHD Sit Ups, 20 Push ups, 10 Hand Stand Attempts


Group Skill & Mobility:
Bergener Warm-up  ***VIDEO - Bergener Warm Up Demo (courtesy CrossFit HQ)


WOD:  
Complete the following for time
Run 800 meters
50 Push Press, m75# / w45#
50 Pull-ups  VIDEO - Kipping Pull up - Courtesy CrossFit Innovate
Run 800 meters


* Post time to comments.

Tuesday, May 15, 2012

WOD: Deadlifts, Push-ups

Warm Up: 
Run 400m, 100 Single Unders, 20 Air Squats, 20 GHD Sit Ups, 20 Push ups, 10 Hand Stand Attempts


Group Skill & Mobility:
Bergener Warm-up  ***VIDEO - Bergener Warm Up Demo (courtesy CrossFit HQ)


WOD:  
Complete the following for time

Deadlift, m225# / w135#, 10-10-10-10-10
Hand Release Push-ups, 50-40-30-20-10

* Post time to comments.

Monday, May 14, 2012

WOD: Row, Run, Jump Crawl, Lunge

Warm Up: 
Run 400m, 100 Single Unders, 20 Air Squats, 20 GHD Sit Ups, 20 Push ups, 10 Hand Stand Attempts


Group Skill & Mobility:
Bergener Warm-up  ***VIDEO - Bergener Warm Up Demo (courtesy CrossFit HQ)


WOD:  
Complete the following for time
Row 500 meters
Run 400 meters
Broad Jump 300 meters (2 laps)
Bear Crawl 200 meters
Lunge 100 meters

* Time to beat - 12:00

* Post time to comments.



Saturday, May 12, 2012

WOD: Burpees, KB Swings, Box Jumps

Warm Up: 
Run 800, 30 Double Unders/Attemps, 20 Over Head Squats (PVC), 20 GHD Sit Ups, 15 Pull Ups, 10 Hand Stand Attempts

Group Skill, Stretch:
Skill:  Bergener Warm Up  VIDEO: Bergener Warm up


WOD:  10-9-8-7-6-5-4-3-2-1x reps, for time of  

Burpees
Kettle Bell Swings, m53# / w35#
Box Jumps, m24" / w20"

* Post time to comments.



Friday, May 11, 2012

WOD: Lunges, Sit Ups, Pull Ups

Warm Up: 
Run 800, 30 Double Unders/Attemps, 20 Over Head Squats (PVC), 20 GHD Sit Ups, 15 Pull Ups, 10 Hand Stand Attempts

Group Skill, Stretch:
Skill:  Bergener Warm Up  VIDEO: Bergener Warm up
Stretch/Mobility  VIDEO:  Shoulder mobility w/ Mike Bergener


WOD:  10 Rounds for time of:
20 Walking Lunges (arms over head, fully extended)
10 Atomic Sit Ups (no weight)
10 Pull-ups

* Post time to comments.

Thursday, May 10, 2012

WOD: Deadlifts, Front Squats, Clean & Jerks

Warm Up:  Do as much of the warm up as possible in 15 minutes
Run 800, 30 Double Unders, 20 Hang Snatch (PVC), 20 GHD Sit Ups, 15 Pull Ups, 10 Hand Stand Attempts


WOD:  Complete the following for time -
21 Deadlift, m225# / w155#
Run 1200 meters
15 Front Squat, m135# / w75#  VIDEO:  Front Squats - Good v. Bad - courtesy CrossFit HQ
Run 800 meters
9 Clean & (push) Jerk, m135# / w75#  VIDEO:  Clean & Jerk Demo - courtesy CrossFit HQ
Run 400 meters

* Post time to comments.

Wednesday, May 9, 2012

WOD: Bear Complex, Run, Push-ups

Warm Up:  Do as much of the warm up as possible in 15 minutes
Run 800, 30 Double Unders, 20 Hang Snatch (PVC), 20 GHD Sit Ups, 15 Pull Ups, 10 Hand Stand Attempts


WOD:  Complete the following for time -
Bear Complex, m95# / w65#
7 sets of the following sequence for 5 rounds:
Power Clean
Front Squat
Push Press      
Back Squat
Push Press

VIDEO:  Bear Complex demo

Run 800 meters
100 Hand Release Push-ups


* Post time to comments.

Tuesday, May 8, 2012

WOD: Double Unders, Wall Climbs

Warm Up:  Do as much of the warm up as possible in 15 minutes
Run 800, 30 Double Unders, 30 Hang Squat Cleans (PVC), 20 GHD Sit Ups, 20 Push Ups, 15 Pull Ups, 10 Hand Stand Attempts

WOD:  3 Rounds for time of -
100 Double Unders (500 Singles) VIDEO:  DU's explained - Chris Spealler/CF Park City
15 Wall climbs VIDEO:  Spealler does Wall Climbs

* Post time to comments.

VIDEO:  What about abs?  - Coach Glassman

Monday, May 7, 2012

WOD: Squat 1 rep max

Warm Up:  Do as much of the warm up as possible in 15 minutes
Run 800, 40 Double Unders or 20 Attempts, 30 Over Head Squats (PVC), 25 Sit Ups, 20 Push Ups, 15 Pull Ups, 10 Hand Stand Attempts



WOD:  Back Squat 1-1-1-1-1-1-1

VIDEO - Back Squat Geometry w/ Mark Rippetoe

* Post 1 rep max to comments.


Saturday, May 5, 2012

Benchmark WOD: "Filthy Fifty"

WOD:  For time - 
50 Box Jumps, 24" box
50 Jumping Pull-ups
50 Kettle Bell Swings
50 Walking Lunges
50 Knees to Elbows
50 Push Press, 45# / 30#
50 GHD Back Extentions
50 Wall Ball Shots, 20# / 15#
50 Burpees
50 Double Unders

VIDEO:  "Filthy Fifty" demo w/ CFNE courtesy CrossFit HQ


* Post time to comments.

Friday, May 4, 2012

WOD: Run, Burpees

Warm Up:
100 Single Unders, Run 400 meters, 10 Handstand Attempts, 15 GHD Sit-ups, 20 Push-ups, 30 Front Squats w/ weighted bar


Strength:
Max handstand hold


* Post hold time to comments

WOD:  For time
Run 400 meters
40 Burpees
Run 400 meters
30 Burpees
Run 400 meters
20 Burpees
Run 400 meters
10 Burpees

* Post time to comments.

* "Work capacity is to fitness what location is to real estate."- Coach Greg Glassman

Thursday, May 3, 2012

WOD: Thrusters, Push-ups, Squats

Warm Up:
100 Single Unders
Run 800 meters
10 Handstand Attempts
15 GHD Sit-ups
20 Tire Jumps



WOD:  Max rounds in 3 minutes of
3 Thrusters, m95# / w65#
6 Push-ups
9 Air Squats
Rest 1 minute. Repeat for a total of  5 cycles.

* Post total rounds completed to comments.


"Reserve the long slow distance/endurance work for recreational breaks from your regular training regimen." 
- Coach Greg Glassman

Wednesday, May 2, 2012

WOD: Pull-ups, Power Cleans, Burpees

Warm Up:
Run or Row 800 meters
30 Overhead Squats w/ PVC
20 Push-ups
15 GHD Sit-ups
10 Hand Stand Attempts
VIDEO:  Correcting issues w/ the Burgener Warm-up w/ Mike Burgener


Group Stretch/Mobility:
VIDEO: Weird Hamstring Pain w/ Kelly Starrett


WOD: 3 Rounds for time of - 
15 Pull-ups
12 Power Cleans, m135# / w75#
9 Burpee Box Jumps





* Post time to comments.


"Be impressed with intensity, not volume."  - Coach Greg Glassman

Tuesday, May 1, 2012

Benchmark WOD: "Nancy"

Warm Up:
Run or Row 800 meters
30 Overhead Squats w/ PVC
20 Pull-ups
15 GHD Sit-ups
10 Hand Stand Attempts

Group Stretch/Mobility:
VIDEO:  Hot elbows w/ Kelly Starrett

WOD:  5 Rounds for time of -
Run 400 meters
15 Overhead Squat, m95# / w65#

* Post time to comments.

"There is no single sport or activity that trains for perfect fitness. True fitness requires a compromise in adaptation broader than the demands of most every sport." - Coach Greg Glassman