12-28-12

At Home WOD:

From now on it is up to you....
Go to CrossFit Pickens Web Page and click on the Travel WODS tab.

Choose to do at least one WOD each weekend. Remember to mix it up and don't get stuck on one WOD. We have gone over all the movements so make sure you do them correctly. You can always look on you tube for a video to help you with a movement, just search using Crossfit in the title: example: CrossFit air squat. Remember to get better, you NEED to make the time to WOD during the weekend.

12-27-12

:SWOD:
back squat max
:WOD:
Row 500 meters
Then
5 rounds
100 single unders
20 plate ground to overhead

Merry Christmas!

No class on Tuesday, December 25th
- try to run one mile!!!

One class at 7:00 pm on Thursday, December 27th

Invite your friends to come watch us and try CrossFit in January. A great way to become stronger, faster, and healthier!

12-20-12

Skill:
Max plank hold

WOD:
40 push press 25 lb
40 kettlebell swings (15 or 25 lb dumbbell)
40 box jumps (sub step ups)
40 sit ups
40 supermans
80 single unders

12-18-12

Skill:
Max Mountain Climbers in 2:00

WOD:

20 min AMRAP
"Cindy"
5 pull ups
10 push ups
15 squats

12-14-12

At home WOD:

As many rounds in 20 minutes

5 superman
10 push ups
15 squats

12-13-12

SWOD:
Max shoulder press

WOD:
30 wall ball
40 jumping jacks
50 burpees

12-11-12

:SWOD:
Row 400 meters

:WOD:
“Air Force”
20 Thruster
20 SDHP
20 Push Press
20 Overhead Squats
20 Front Squats

12-8-12

At Home WOD

3 rounds of:
20 walking lunges
20 good mornings
20 walking lunge
20 tuck jumps

12-6-12

:SWOD: deadlift 3x5 (65,75,85%)
:WOD:
21-15-9
Deadlifts
Pull-Ups

12-4-12

:SWOD:
shoulder press 3x5 (65,75,85%)

:WOD:
Row 500 meters
30 front squats
40 single unders
30 dips on plyo box
40 single unders
30 push-ups
40 single unders
30 burpees

11-30-12

At Home WOD:

Run 2 miles

11-29-12

Skill: L sits

WOD:

6 stations
Weighted walking lunge
Dumbbell push press
Box jumps
Jumping jacks
Ring rows
Rest

Spend 1:15 at each station for 3 rounds
Score is total reps

11-27-12

SWOD:
Squat Clean 3x5 (40.50,60%)

:WOD:
30 burpees
50 sit-ups
50 superman
20 burpees
25 sit-ups
25 superman
10 burpees
15 sit-ups
15 superman

At home WOD 11-21-12

compare to 9-21
At Home WOD:
10 burpees
20 squats
30 sit ups
40 walking lunge
50 supermans

11-20-12

Skill: max single unders (compare to 9-18)

WOD:
10 rope climbs
20 kettlebell deadlifts
30 push ups
40 sit ups
50 air squats
60 lateral jumps

11-16-12

At home WOD:
50 step ups
40 sit ups
30 mountain climbers
20 supermans
10 push ups

11-15-12

Buy In: (not for time)
3 rounds
5 push ups
20 single-unders
* working on skills, focus on good push-ups*

WOD:
10 minutes

Row 750 meters
Max rep dead lifts (45-95 lb) with the remainder of 10 minutes

11-13-12

:SWOD:
Thrusters (15-65lb)

:WOD:
On the minute complete:
5 burpees then max overhead squat with PVC, repeat until
you reach 150 overhead squats
*20 minute cut off*

11-9-12

At Home WOD

Run for 2 minutes
20 sit-ups
Run for 2 minutes
20 supermans
Run for 2 minutes
40 good mornings

11-8-12

Skill:
Clean and Jerk with bar bell and dumb bells
:WODS:
3 rounds
10 clean and jerks (15-45)
10 burpee box jumps

11-6-12

:SWOD:
Power snatch 3x5 (no more than 45lb)

:WOD:
3 rounds
30 pistols/ pistol progressions
20 push up one arm reach (alternate arms)

11-2-2012

At home WOD:
5 rounds
20 Jumping Jacks
20 Burpees

11-1-12

Skill: “Baseline”
500 m row
40 squats
30 situps
20 push ups
10 pull ups

WOD:
3 rounds of
20 weighted walking lunges (use one 15lb db)
10 wallball shots

10-30-12

:Skill:
Plank Holds (accumulate 3 minutes)

:WOD:
Max reps of
3 minutes of kb swings (25 lb db)
3 minutes rest
3 minutes back squats @ 35-65 lbs
3 minutes rest
3 minutes toes to bar

Score will be total reps for all three exercises

10-25-2012

At Home WOD:

10 Push Ups
Run 1 mile
10 Push Ups

10-25-2012

Skill:
Thrusters

WOD:
10 minute AMRAP of
3 Thrusters
3 Pull-ups
6 Thruster
6 Pull-ups
9 Thruster
9 Pull-ups
12 Thruster
12 Pull-ups
15 Thruster
15 Pull-ups
If you complete the round of 15, go on to 18 If you complete 18, go on to 21
etc.

**Can sub jumping pull-ups on rings**

10-23-2012

Skill:
Review Hang Power Clean

WOD:
3 rds
15 hang power cleans (35 lb)
15 burpees

Rest 5 minutes

5 rds
30 single unders
100 meter run

10-19-12

At home WOD

5 rounds:
10 push ups
15 squats
20 mountain climbers

10-18-12

Skill:
Push Press (5, 3, 1)

WOD: (compare to August 9th)
30 Shoulder Press (25 or 35 lb barbell)
30 Kettlebell Swings (15 lb dumbbell)
30 Box Jumps/Step Ups
30 Sit-Ups
30 Supermans
30 Jump Rope/ Horizontal Jump

10-16-2012

Skill:
Front Squat Max
Review Thruster

WOD:
20, 15, 10, 5 reps of:
Thrusters (barbell or dumbbell)
Knees to Elbows

10-11-12

At home WOD

40 supermans
30 sit ups
20 tuck jumps
10 push ups

10-11-12

Skill:
Row 400 Meters
12 Pull Ups

WOD:
18-15-12-9-6-3
Ground to Overhead W/ Plate
In between each round
Do 5 burpees & 20 jump ropes

10-9-12

Skill:
5 sets of 5 Push Press
(35 lbs and up)
*only go less if you need to*

WOD:
5 Rounds

(Use same dumbbell for both)

15 weighted lunges (25 unweighted)
25 goblet squats (hold weight in front of body)

At end of 5th round do 10 burpees

At Home WOD

Five Rounds for Time

10 Burpees
15 Overhead Squat (use a broom stick)

SKILL:
front squat 3x5

 ** Work to find a weight that you are comfortable with. This should not be "easy" though

:WOD:

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:

Kettle Bell Swings & Sprint 40 yards

** Kettle bell can also be dumbbell**

Baseline:

Row 500 Meters
40 Air Squats
30 Sit-Ups
20 Push Ups
10 Pull-Ups

Cash Out:
6 Min AMRAP
12 Box Jumps
9 Push Press
6 Toes to Bar

At Home WOD:

 

Bear Crawl 50 Steps

Run ½ Mile

Bear Crawl 50 Steps

 

Skill:

Review Med Ball Power Cleans

15 Rope Climbs (Teach Technique for Rope Climb)

WOD:

3 Rounds

3 min AMRAP with 1 min Rest between

 

3 MedBall Power Cleans (10-20 lbs)

6 Push Ups

9 Air Squats

Skill:

Row as many calories in 1 min

WOD:

10 Pull-Ups

20 Front Squats (15-45 lbs)     

30 Deadlifts (45- 75 lbs)

40 Sit-ups

50 Supermans

40 Sit-ups

30 Deadlifts (45- 75 lbs)

20 Front Squats(15-45 lbs)

10 Pull-ups

At Home 9/21

9-21
At Home WOD:
10 burpees
20 squats
30 sit ups
40 walking lunge
50 supermans

9-20
Skill: back squat
WOD:
Tabata This
Tuck Jumps
Push Ups
Air Squats
Mountain Climbers
** repeat, look back at old reps

9-18-12

9-18
Skill: jump rope
buy in: max unbroken single unders (8 min)
WOD:
row 750 m
3 rounds
3 rope climbs
25 box jumps

At Home WOD:

7 Rounds

7 Squats
7 Burpees

Skill: Overhead Squat 15lbs/ 35lbs
WOD:

4 Min AMRAP
5 Push-Ups
10 DB Push Press

Rest 2 Min

4 Min AMRAP
200 M Run
10 Walking Lunges

Sept 11th

Skill: Revisit Pull Ups
8 minutes of practice

:WOD:
2 rounds of:
50 Sit-ups
45 KB Swings
40 Box Jumps

At Home WOD:
3 to 5 Rounds
Run for 2 minutes

25 Goodmornings

Skill: Sumo Deadlift High Pull
WOD: 1 minute per station w/ no rest between
3 Rounds
Sumo Deadlift High Pull
Burpees
DB Push Press
Air Squats

Skill: Power Clean with Barbell
WOD: Chipper
20 Wall Ball (10 or 16 lb ball)
30 Power Cleans (15/ 35)
40 Kettlebell Swings (KB or DB)
Run 400 Meters (parking lot)

AT HOME WOD

10  Minute AMRAP

30 broom stick shoulder press

20 Lunges (10 per leg)

10 Deadlift Duffle Bag