Warm up:
100 M run
1:00/1:00 pigeon pose
100 M run
1:00/1:00 Wall couch
100 M run
1:00/1:00 banded tricep
Skill:
4 X 250 M row sprint
400 M run
20 situps
1 min rest
400 M row
10 push-ups
1 min rest
20 Kb swings
20 box jumps/step ups
20 Kb swings
1 min rest
100 flutter kicks
50 supermen
1 min rest
7-31-12
Warm up:
1600 m run and/or row
Tabata!! 8 rounds of :20/:10
-Squats
-Push press (bar)
Skill: 3 rounds
10 GHD sit ups
10 GHD hip ext
5 wall ball :05 hold at bottom
WOD- 10 min AMRAP
100 m run
20 sit ups
10 box jumps
5 ring rows or pull ups
1600 m run and/or row
Tabata!! 8 rounds of :20/:10
-Squats
-Push press (bar)
Skill: 3 rounds
10 GHD sit ups
10 GHD hip ext
5 wall ball :05 hold at bottom
WOD- 10 min AMRAP
100 m run
20 sit ups
10 box jumps
5 ring rows or pull ups
7-30-12
Skill: with partner
KB DL
2 x 20
Wallball
2 x10 with a :05 pause at bottom. Partner checks bottom position.
Skill:
Deadlift
5 x 5
Increase weight each set
WOD:
Buy in: 400 m run
21- KB swings
42- sit ups
15- KB swings
30- sit ups
9- KB swings
18 sit ups
Cash out: 400 m run
KB DL
2 x 20
Wallball
2 x10 with a :05 pause at bottom. Partner checks bottom position.
Skill:
Deadlift
5 x 5
Increase weight each set
WOD:
Buy in: 400 m run
21- KB swings
42- sit ups
15- KB swings
30- sit ups
9- KB swings
18 sit ups
Cash out: 400 m run
7-26-12
Don't forget 9 am hoover. Always a fun workout. All are invited! And after our 5 pm WOD there will be a party at CFNA!
Group shoulder warm up
Skill:
10 min
Warm up to strength floor press weight
Strength:
5x5 floor press
WOD: tabata mash
Alternating rounds 8 each of :20/:10
DB push press
Dynamic burpee
Group shoulder warm up
Skill:
10 min
Warm up to strength floor press weight
Strength:
5x5 floor press
WOD: tabata mash
Alternating rounds 8 each of :20/:10
DB push press
Dynamic burpee
7-25-12
Saturday 9am Hoover WOD
5pm WOD and then party (need to rsvp on facebook)
Anyone who gets a new person to sign up gets $20 for each new membership
Come to party to help us congratulate our two game competitors; Marcus and Ron
Skill:
Rowing
4 x 250
Skill:
3 rounds
10 toes to rope
100 shuffle
Tabata: 8 rounds (:20/:10)
Squats
WOD - 12 min AMRAP
2 Push up (full lockout with external rotation)
2 Ring row
Burpee
200 m run
*increase push up and ring row by 2 each round
5pm WOD and then party (need to rsvp on facebook)
Anyone who gets a new person to sign up gets $20 for each new membership
Come to party to help us congratulate our two game competitors; Marcus and Ron
Skill:
Rowing
4 x 250
Skill:
3 rounds
10 toes to rope
100 shuffle
Tabata: 8 rounds (:20/:10)
Squats
WOD - 12 min AMRAP
2 Push up (full lockout with external rotation)
2 Ring row
Burpee
200 m run
*increase push up and ring row by 2 each round
7-24-12
Warm up:
1000 m run
1000 m row
Skill:
5 rounds
5 tire flips
10 tire jumps or step ups
WOD 1 - 5 min AMRAP
5 push ups
10 squats
15 sit ups
WOD 2 - 5 min AMRAP
Tire flip
100 m run
*increase tire flip by one rep each round.
1000 m run
1000 m row
Skill:
5 rounds
5 tire flips
10 tire jumps or step ups
WOD 1 - 5 min AMRAP
5 push ups
10 squats
15 sit ups
WOD 2 - 5 min AMRAP
Tire flip
100 m run
*increase tire flip by one rep each round.
7-23-12
Warm up:
200 m run
Group shoulder warm up
200 m run
Group hip warm up
10 dynamic burpees
Skill:
5x5 single KB thruster
2 x max effort goblet squats (go until you cant possibly get one more)
WOD - partner
6 rounds (3 each alternating)
10 KB swings
10 KB single arm push press R
15 m oh walk R
10 KB single arm push press L
15 m oh walk L
(15 m down and 15 m back)
200 m run
Group shoulder warm up
200 m run
Group hip warm up
10 dynamic burpees
Skill:
5x5 single KB thruster
2 x max effort goblet squats (go until you cant possibly get one more)
WOD - partner
6 rounds (3 each alternating)
10 KB swings
10 KB single arm push press R
15 m oh walk R
10 KB single arm push press L
15 m oh walk L
(15 m down and 15 m back)
A bit different
You can see the WOD's Wednesday to Wednesday at CrossFit New Albany.
See the modified schedule because of the CrossFit Games here:
7-10-12
Our Games Wednesday to Wednesday schedule is a bit different with some common classes and some classes cancelled.
Reason is that quite a few coaches are at the CrossFit games and certain classes conflict with all of us watching the CrossFit games!
see the schedule here which starts Wednesday (normal class schedule this Monday/Tuesday)
https://docs.google.com/spreadsheet/ccc?key=0Avpnf-I0GuLzdF9BdXBTTlhXcV8wc1RPdWNIdThqVUE
Warm up:
2500 m partner row
250 m intervals
*partner does banded hamstring and quad laying down
Strength:
50 med ball sit ups handing off to partner. 100 total. Touch ground over head.
WOD 1 - 7 min AMRAP
7 push ups
14 cal row
21 sit ups
WOD 2 - 7 min AMRAP
7 ring rows
14 box dips
21 ball slams
Reason is that quite a few coaches are at the CrossFit games and certain classes conflict with all of us watching the CrossFit games!
see the schedule here which starts Wednesday (normal class schedule this Monday/Tuesday)
https://docs.google.com/spreadsheet/ccc?key=0Avpnf-I0GuLzdF9BdXBTTlhXcV8wc1RPdWNIdThqVUE
Warm up:
2500 m partner row
250 m intervals
*partner does banded hamstring and quad laying down
Strength:
50 med ball sit ups handing off to partner. 100 total. Touch ground over head.
WOD 1 - 7 min AMRAP
7 push ups
14 cal row
21 sit ups
WOD 2 - 7 min AMRAP
7 ring rows
14 box dips
21 ball slams
7-8-12
Warm up:
100 m lunge
20 sit ups
1:00/1:00 wall couch
20 supermen
200 m run
1:00/1:00 pigeon
20 squats
Skill: Partner
Back squats
5 x max effort (53/75)
Score = total reps
Skill: partner
Kang Squats (good-morning into a squat back into a good-morning then stand)
3 x 10
*partner holds hollow position while waiting
WOD - 2 rounds
5 air squat
10 sit up
15 supermen
200 m run
100 m lunge
20 sit ups
1:00/1:00 wall couch
20 supermen
200 m run
1:00/1:00 pigeon
20 squats
Skill: Partner
Back squats
5 x max effort (53/75)
Score = total reps
Skill: partner
Kang Squats (good-morning into a squat back into a good-morning then stand)
3 x 10
*partner holds hollow position while waiting
WOD - 2 rounds
5 air squat
10 sit up
15 supermen
200 m run
7-5-12
Warm up:
Tabata - 6 rounds :20/:10
-squat
-sit up
-step up
Mobility
1:00/1:00 wall couch
1:00/1:00 wall figure 4
1:00/1:00 banded hammy
4:00 roll
WOD 1 6:00 AMRAP
200 m run/row
20 sit ups
20 step ups
WOD 2 6:00 EMOM
10 KB swings
5 goblet squats
Tabata - 6 rounds :20/:10
-squat
-sit up
-step up
Mobility
1:00/1:00 wall couch
1:00/1:00 wall figure 4
1:00/1:00 banded hammy
4:00 roll
WOD 1 6:00 AMRAP
200 m run/row
20 sit ups
20 step ups
WOD 2 6:00 EMOM
10 KB swings
5 goblet squats
7-3-12
Warm up:
400 m run
1:00 wall snatch
200 m run
:30/:30 banded shoulder release
100 m run
10 burpees
Skill: with partner watching form
Thrusters
5 x 8
*20 sit ups after each set together
WOD- 12 min AMRAP
100 m run
5 squats
10 superman
15 box jumps
Hip mobility
400 m run
1:00 wall snatch
200 m run
:30/:30 banded shoulder release
100 m run
10 burpees
Skill: with partner watching form
Thrusters
5 x 8
*20 sit ups after each set together
WOD- 12 min AMRAP
100 m run
5 squats
10 superman
15 box jumps
Hip mobility
7-2-12
Warm up: 2 rounds
Samson lunge D&B
Bear crawl D&B
Spidey lunge D&B
Plank walk D&B
*5 push ups on each down
10 sit ups on each back
Skill:
3x3 dips.
*find a progression that challenges you. (rings, bands, straight bar, box)
**internal rotation mobility between sets. Straight arm and bully.
Strength - 5 rounds
Using progression from skill.
3 tempo dips - slow as possible down 2 sec hold at bottom
6 DB bent over row
WOD
21-15-9
Dips
Air squat
Bent over row
Samson lunge D&B
Bear crawl D&B
Spidey lunge D&B
Plank walk D&B
*5 push ups on each down
10 sit ups on each back
Skill:
3x3 dips.
*find a progression that challenges you. (rings, bands, straight bar, box)
**internal rotation mobility between sets. Straight arm and bully.
Strength - 5 rounds
Using progression from skill.
3 tempo dips - slow as possible down 2 sec hold at bottom
6 DB bent over row
WOD
21-15-9
Dips
Air squat
Bent over row
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