WOD 120517
NOON, 5:15, 6:15
This workout is geared towards beginners. Experienced CrossFitters are welcome, but the pace will be slower than usual. Those with no, or limited experience are encouraged to come.
REGULARS ARE NOT ENCOURAGED TO COME (but are not prohibited either).
A: Static Pull-ups 3-3-3-3-3
Add weight if you can do more than 3, use a band assist if you can do fewer than 3.
B: In teams of 2,
8 rounds:
5 Burpees
7 Kettlebell goblet squats
9 Toes-to-bar -OR- hanging knee raises
-Both partners always do the burpees together
-One partner works on the KB goblet squats and the T2B while the other rests, alternating rounds.
Post loads/assists in part A and time in part B to comments.
CrossFit Body 6:30AM, Meet upstairs in yoga room
Mobility: Prep for overhead position
Skill: Overhead squats & Sots presses
Conditioning:
For time:
30 Burpees
60 Walking lunge steps
30 Burpees
Post time to comments.
WOD 120516
A: High hang power snatch 3-3-3-3-3-3-3
B: "Annie"
50-40-30-20-10
Double-unders
Sit-ups
WOD 120515
Deadlift 5-5-5-5
Then do a set of 5 or MORE
All at 85% of 1RM
Post loads to comments.
CrossFit Body 6:30AM, Meet upstairs in the yoga room
Mobility: Hips!
Skill: Accuracy drills
Conditioning:
AMRAP in 7 minutes:
Bear crawl across the room
Broad jump across the room
10 Push-ups
Post completion to comments.
Mikko Salo push-presses 255lbs for reps.
WOD 120514
A: Push-press 5-5-5-5
Then do a set of 5 OR MORE
All at 85% of 1RM
B: 2 rounds:
Run 200m
30 Wall-balls 20/14lb
CrossFit Body 1:05PM, Meet upstairs in the yoga room
Mobility: Hips!
Skill: Accuracy drills
Conditioning:
AMRAP in 7 minutes:
Bear crawl across the room
Broad jump across the room
10 Push-ups
Post completion to comments.
This has nothing to do directly with CF, but a truly great coach.
WOD 120513
This workout is geared towards beginners. REGULARS ARE NOT ENCOURAGED TO COME.
The pace will be slower than usual. Those with no, or limited experience are encouraged to come.
A:10-10 Sumo Deadlift 135/95 On Trainers Count
B: 4 Rounds
Run 200 meters
20 Sumo Deadlift 95/65
Focus on form, not time. Your back should NOT hurt from doing this. Trainers will stop you, correct you, lower your weights (including right down to a dowel) or cut down your reps if you can not perform the movement correctly.
Post time to comments.
Watch the Central East Regionals live on the CrossFit Games website this weekend!
WOD 120512
A: Clean & Jerk 1-1-1-1-1
B: Pick one:
-Run 5k
-Row 5k
-Run 10k
-Row 10k
Post loads in part A and selection and time in part B to comments.
Improve your shoulder position for the thrusters
WOD 120511
"Fran"
21-15-9
Thrusters 95/65
Pull-ups
Post time to comments.
Compare to 120406
WOD 120510
NOON , 5:15, 6:15
This workout is geared towards beginners. Experienced CrossFitters are welcome, but the pace will be slower than usual. Those with no, or limited experience are encouraged to come.
REGULARS ARE NOT ENCOURAGED TO COME (but are not prohibited either).
For time:
Run 400m
---
3 rounds:
10 Burpees
20 Overhead walking lunges 15/10lb plate
---
Run 400m
---
3 rounds:
10 Kettlebell swings 1.0/0.75p
20 Sit-ups
---
Run 400m
Post time to comments.
CrossFit Body 6:30AM, Meet upstairs in yoga room
Mobility/Skill: The Squat
Conditioning:
5 rounds:
12 Sit-ups
12 Push-ups
Post completion to comments.
WOD 120509
Wednesday only: this workout limits us to 20 people per class. First come, first served.
"2012 Regional Workout 2"
For time:
Row 2k
50 Pistols, alternating
30 Hang cleans 225/135lbs
17-minute time cap.
Post time to comments.
We're using the 2012 Regionals movement standards and scoring for this workout.
Chris Spealler does Regionals-style Diane 1:52.
WOD 120508
"Diane"
21-15-9
Deadlift 225/155lb
Handstand Push-ups
9-minute time cap.
Post time to comments.
We're using the 2012 Regionals movement standards and scoring for this workout.
CrossFit Body 6:30am, Meet DOWNSTAIRS in the CF area
Mobility: Lats & traps
Conditioning:
"Annie"
50-40-30-20-10
Double-unders (or 2x singles)
Sit-ups
12-minute limit
Post time to comments.
The above grid is found HERE. Please print some copies.
WOD 120507
Fight Gone Bad!
3 rounds:
1 minute Row (calories)
1 minute Wall Ball 20/14lb
1 minute Sumo Deadlift High Pull 75/55lb
1 minute Box Jump 24/20"
1 minute Push Press 75/55lb
1 minute Rest
Post total reps to comments.
Compare to 120402
CrossFit Body 1:05PM, Meet DOWNSTAIRS in the CF area
Mobility: Lats & traps
Conditioning:
"Annie"
50-40-30-20-10
Double-unders (or 2x singles)
Sit-ups
12-minute limit
Post completion to comments.
Regional workout standards are here.
WOD 120506
REST DAY FOR ALL REGULARS
This workout is geared towards beginners. Those with no, or limited experience are encouraged to come.
REGULARS ARE NOT ENCOURAGED TO COME (but are not prohibited either).
A and B can be done in either order
Alternate as follows: Ring Row, Rest, Air Squat, Rest, Ring Row, Rest, Air Squat, etc. Can also be done in either order.
A: Alternating Tabata:
Ring rows
Air squats
Rest 4 minutes, then
B: Alternating Tabata:
KB swings
Push-ups
Post total reps completed to comments.
Jeff Tucker teaches MU transitions
WOD 120505
A: 1-2-3-4-5
Thrusters 155/105lb
Muscle-ups
Substitute 4 Pull-ups and 4 ring or parallette dips for each muscle-up.
B: Hang power snatch 2-2-2-2-2
Competitors do B first, then A.
Post time in part A and loads in part B to comments.
WOD 120504
A: Sumo Deadlift 3-3-3-3-3
B: 7 rounds:
7 Cleans 155/105 lbs
Run 200m
Post loads in part A and time in part B to comments.
WOD 120503
NOON (new time!), 5:15, 6:15
This workout is geared towards beginners. Experienced CrossFitters are welcome, but the pace will be slower than usual. Those with no, or limited experience are encouraged to come.
REGULARS ARE NOT ENCOURAGED TO COME (but are not prohibited either).
A: 15-12-9-6-3
Burpees
Push-presses 45/30
B: Run 1 mile
Post time in parts A and B to comments.
CrossFit Body 6:30AM, Meet upstairs in yoga room
Mobility: Wrists, shoulders, lats
Skill: One-armed push-ups
Conditioning:
100 Hollow rocks
100 Supermans (or rocks)
Post completion to comments.
Boz learns the Spanish wrap
WOD 120502
A: In 10 minutes,
3-3-3-3-3 Banded pull-ups
-OR-
1-1-1 Rope climbs
B: "The Crippler"
For time:
30 Bodyweight Back Squats
Run 1 mile
Approach this workout with respect. If your body weight is more than 80% of your back squat 1RM, scale to 80% of your back squat 1RM.
Laurie Galassi teaches Kipping Pull-ups
WOD 120501
AMRAP in 18 minutes:
7 Box Jumps 24/20"
7 Kettlebell Swings 1.5/1.0p
7 Pull-ups
7 Push-ups
7 Knees-to-Elbows
Post rounds and reps completed to comments.
CrossFit Body is canceled this morning :(
WOD 120430
A: In 20min: Squat snatch 3-3-3-3-3
B: "Nancy"
5 rounds:
Run 400m
15 Overhead Squats 95/65
Post loads in part A and time in part B to comments.
CrossFit Body 1:05PM, Meet upstairs in the yoga room
Mobility: Wrists, elbows, shoulders
Skill: One-arm push-up
Conditioning:
100 Hollow rocks
100 Supermans (or rocks)
Post completion to comments.
WOD 120429
REST DAY FOR ALL REGULARS
This workout is geared towards beginners. Those with no, or limited experience are encouraged to come.
REGULARS ARE NOT ENCOURAGED TO COME (but are not prohibited either).
4 Rounds:
In either order:
Run 200 M with slam ball
30 slam ball 20/15
Run 200 M with Kettlebell
30 Kettlebell Swing 1.0/.75
Post time to comments.
Get your shoulders set right for the bench press.
WOD 120428
CrossFit Total II:
1 RM Clean
1 RM Bench press
1 RM Overhead squat
We are taking 2 days to do the CFTII, so if you did it on Friday, don't come to do it on Saturday!
Take some time to prep for the OHS by doing hip & shoulder mobility work.
WOD 120427
CrossFit Total II:
1 RM Clean
1 RM Bench press
1 RM Overhead squat
We will also do CFTII on Saturday. You may do CFTII on Friday -OR- Saturday, but not both.
(Yes, we're skipping one day in the published training grid.)
WOD 120426
NOON (new time!), 5:15, 6:15
This workout is geared towards beginners. Experienced CrossFitters are welcome, but the pace will be slower than usual. Those with no, or limited experience are encouraged to come.
REGULARS ARE NOT ENCOURAGED TO COME (but are not prohibited either).
AMRAP in 14 minutes:
7 Hand-release push-ups
7 Ball slams 20/15
7 Hanging knee raises
Post rounds completed to comments.
CrossFit Body 6:30AM, Meet upstairs in yoga room
Mobility: Traps & lats
Skill: Handstand walks
Conditioning:
Practice:
1. 5-5-5-5-5 Perfect push-ups
2. 5-5-5-5-5 Perfect V-ups
3. 5-5-5-5-5 Perfect Supermans (or Superman rocks)
Post completion to comments.
WOD 120425
A: Kettlebell clean and jerks 4-4-4-4-4 1.0/0.75p or less
Do a set of 4 every minute on the minute for 5 minutes. Alternate hands every 2 reps.
B: Kettlebell snatches 4-4-4-4-4 1.0/0.75p or less
Do a set of 4 every minute on the minute for 5 minutes. Alternate hands every 2 reps.
Carl Paoli explains pistols in the context of 2012 Regional WOD 2. Resist rotation!
WOD 120424
In any order:
A: Row 2k holding a stroke rate of 15 strokes per minute.
B: Wall-ball 3-3-3-3-3
Practice unbroken sets to a 10' target using 20/14lb ball.
C: Pistols 4-4-4-4-4
Alternate legs. Scale to box or rocking pistols as needed.
Post time in part A and completion of parts B and C to comments.
CrossFit Body 6:30AM, Meet in yoga room upstairs
Mobility: Mini squat therapy
Skill: Handstand walks
Conditioning:
Practice:
1. Perfect handstand holds against the wall: 5x10sec
2. Perfect L-sits on parallettes 5x10sec
3. Perfect back planks 5x20sec
Post completion to comments.
KStarr's squat snatch/OHS mobility prep
WOD 120423
Squat snatches 2-2-2-2-2-2-2-2-2-2-2-2 EMOTM*
Use the same weight for every set: 50-60% of your snatch 1RM.
Post loads to comments.
*Every minute on the minute
CrossFit Body 1:05PM, Meet upstairs in the yoga room
Mobility: Mini squat therapy
Skill: Handstand walks
Conditioning:
Practice:
1. 5-5-5-5-5 Perfect push-ups
2. 5-5-5-5-5 Perfect V-ups
3. 5-5-5-5-5 Perfect Supermans (or Superman rocks)
Post completion to comments.
WOD 120422
REST DAY FOR ALL REGULARS
This workout is geared towards beginners. Those with no, or limited experience are encouraged to come.
REGULARS ARE NOT ENCOURAGED TO COME (but are not prohibited either).
A: Partner AMRAP in 5 minutes:
Kettlebell Turkish get-ups
One partner works while the other rests
B: Partner AMRAP in 10 minutes:
Run 200m
10 Burpees
One partner works while the other holds a kettlebell with one hand either in the hang position or at the shoulder. Switching hands is OK.
If the kettlebell touches the ground or is rested on the body during the 10 minutes, both partners must do 1 Turkish get-up before continuing.
Begin "B" immediately after "A".
Post total rounds to comments.
Post time to comments.
Speall explains the double-under
WOD 120421
A: Accumulate 45 pull-ups, doing 25 burpees every three minutes on the minute, starting at minute 0.
Score is time to complete 45 pull-ups.
Scale to 30 burpees + jumping pull-ups if you cannot do unassisted pull-ups.
12-minute (4-round) limit.
B: Max double-unders in 3 minutes.
If you cannot do double-unders, do double-under drills for 3 minutes.
C: Wall-climbers 3-3-3-3-3
-OR-
Banded pull-ups 3-3-3-3-3
Do banded pull-ups if you had to scale the pull-ups in part A.
WOD 120420
3 rounds:
Run 400m
21 Squat cleans 75/55
12 Ring dips
Post time to comments.
Scale the squat clean by doing the same weight but fewer reps: 15 reps instead of 21.
Scale the ring dips by doing dips on the parallettes (upstairs in yoga room).
WOD 120419
NOON (new time!), 5:15, 6:15
This workout is geared towards beginners. Experienced CrossFitters are welcome, but the pace will be slower than usual. Those with no, or limited experience are encouraged to come.
REGULARS ARE NOT ENCOURAGED TO COME (but are not prohibited either).
Partner workout, tag-team-style:
35 V-ups
---
10 rounds:
7 Sumo Deadlifts 135/95
Run 200m
---
35 Burpees
One partner works while the other partner rests. V-ups and burpees are broken up as needed, DLs/runs should be alternating every round (each partner does 5 complete rounds).
Post time to comments.
CrossFit Body 6:30AM, Meet upstairs in yoga room
Mobility: Hamstrings, calves
Skill: Pistols (one-legged squats)
Conditioning:
Partner workout, tag-team-style:
AMRAP in 12 minutes:
9 V-ups
6 Front plank tripods
3 Wall-climbers
One partner works while the other partner rests, alternating every round.
Post rounds completed to comments.
KStarr explains proper load sequencing for the deadlift
WOD 120418
In either order:
A: Max effort 1k row, 5:30-minute limit.
B: Deadlift 5-5-5-5-5, 20-minute limit.
Post time in part A and loads in part B to comments.
WOD 120417
A: "Helen"
3 Rounds
Run 400 Meters
21 KBS 1.5/1.0
12 Pull-Ups
Competitors do ribcage-to-bar pull-ups.
Post time to comments.
B: Clean & Jerk 2-2-2-2-2
Post loads to comments.
CrossFit Body 6:30AM, Meet in yoga room upstairs
Mobility: Fun with lacrosse balls!
Skill: Pistols (one-legged squats)
Conditioning:
Accumulate 45 burpees, doing 4/3 wall-climbers every 3 minutes on the 3rd minute. 12 minute limit.
Post reps completed to comments.
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