WODs for week of 3/15/10

1) 8x2 box squat. extra wide feet with toes pointed forward. NO knees forward at all. Sit to the box just long enough to let your weight shift to it. NO touch and go and NO rocking and rolling. Box squats will really eliminate soreness as the eccentric contraction will be limited by the box.

2) AMRAP in 6 min:
-3 each arm, one hand snatch @ 30 lbs.
-4 burpees
-5 pullups

3) Row 250m, 8 power cleans @65 lbs. 4 rounds.

WODs for Week of 3/9/10

#1) 10x2 box squat backsquat (look it up on youtube). rest 1 minute between efforts. do at 60% of your 1 rep max. 5x5 good mornings.

#2) AMRAP in 5 minutes of: 3 pullups, 5 pushups, 7 KB swings (16 KGs).

#3) 21,15,9 of: SDLHP (65lbs) and situps.

gonna be toning down the programming as we're in season. no more extra running unless you want me to put one up. let me know.

WODs for Week of 3/1/10

Happy March Everyone!!!

#1) Every minute on the minute for ten minutes you will do 3 burpees. you will run as far as possible for the remainder of the minute. This would work well not on the treadmill or road.

#2) 20x20y sprints. walk back and go again.

#3) find your 3 rep max backsquat. afterwards start to do some good mornings. very good for low back and hamstrings. there are lots of different ways to do them but here is the most common and simple good mornings. look around if you would like to do other kinds. http://www.youtube.com/watch?v=4beVLd1ZXhA

#4) 3 rounds of 30 walking lunges, 20 pushups, 15 air squats, 10 power cleans w/ 95 lbs (probably need to use less weight unless youre really good at cleans).

Workouts for Week of 2/22/10

1) 4x50y sprint, 4x100y sprint, run 1 mile. rest as desired between the sprints.

2) 4x: 1:00 of 20y shuttle (back and forth between cones 20y apart). rest 1:00 between efforts.

3) 5x2 power cleans (80% of 1 rep max). rest 1min between efforts.

4) every minute for 5 minutes dead lift about 60% of your 1rep max 4x. for the rest of the minute do as many pullups or jump pullups as possible. rest for a bit and then do the same thing but replace the pullups with burpees and do about 10 lbs less on the dead lift (unless it wasnt challenging on the first go 'round).

BTW

Congrats to the NOVA girls who competed in the Las Vegas Sevens. You all are awesome!!!

WODs for Week of 2/8/10

1) 2 rounds of tabata running. On the second time through you will rest for 20 seconds instead of ten. if you feel uncomfortable doing this on the treadmill and cannot run outside somewhere, sub rowing or do a similar version of workout #2 in the pool.

2) every 2 minutes on the minute for 20 minutes you will run 200m (half lap). this one should not pose such a problem for you teadmill runners.

3) 5x5 backsquat at 70% of you one rep max (better to guess on the lighter side).

4) AMRAP in 8 minutes of:

5 dumbell hang cleans (30 lb DBs)
5 feet to bar
5 burpees

WODs for Week of 2/8/10

1) 5x(50y sprint, 50y walk, 200y run, rest 1 min)

2) row 5k.

3) at 50% of your Dead Lift (DL) max you will DL twice every minute for 12 minutes.

4) 5x3 minute rounds with 90 seconds rest between of:

-3 power cleans
-3 burpees

5) for time you will complete rep round of 21,15,9 for each exercise:
-jumping goblet squats (35 lbs)
-hip extensions (sub sit ups if no apparatus)
-pullups

WODs for Week of 2/1/10

1) Sprint 100y every 30 seconds for 12 minutes (if u need to increase the period to 40 or 45 seconds, that is fine). rest 6 minutes. sprint 100y every 40 seconds for 6 minutes.

2) 2x800m runs. rest half the time it took you to run the first 800.

3) 3x3 power cleans. 3x5 shoulder press.

4) AMRAP 20 minutes of:
-10 power snatches (65 lbs)
-10 burpees
-50 double unders (sub tuck jumps if no rope or...)

5) double alternating tabata (20 seconds on ten seconds rest 8 rounds of each exercise. alternate between the two) of:
-kettle bell swings (16 kg)
-pull ups

WODs for Week of 1/25/10

SORRY!!!

1) run as far as possible in 1 minute. rest 2 minutes. repeat 6 times.

2) 5x5 power clean. get heavy!!

3) 20 backsquats @ 50% of one rep max (estimate if you dont know)

4) for time: 25 pullups, 10 pushjerks X4 (stolen from crossfitfairfax).

5) AMRAP in 10 minutes of:
-5 ring dips (or bar. try not to do bench dips. id rather you do jumping ring or bar dips)
-row 150m (or sub 25 double unders or tuck jumps)
-5 one arm thrusters w/ 20 lb dumbell (each arm).

WODs for Week of 1/17/09

1) 50 x 10y sprint. sprint out and walk back

2)
a-Max effort kettle bell or dumbbell swings with 55lbs, 45lbs, 35 lbs. (so do as many as you can safely complete without stopping your swing).
b-3x3 weighted or 3x max effort dead hang pull ups or 50 jump pullups (or smith machine or band assisted)

3) AMRAP in 2min of jumping goblet squats with 55lbs (holding the top part of the dumbbell with the heels of your hands under your chin). rest 1 minute. 90 seconds of jump squats (unweighted), rest 45 seconds, 1 minute goblet front squats, rest 30 seconds, air squats for 30 seconds.

4) 20 pushups, 100 situps, 40 pushups, 50 situps, 20 pushups, 100 situps. (use anchors for feet on situps. also should be using loosely rolled towel under low back just above the butt for the situps or "ABMAT".

5) for time: 30 clean and jerk @95 lbs. rest exactly how long it took you to complete them. 15 clean and jerk @ 95lbs.

Question

When does practice start?

WODs for Week of 1/11/10

#1) 3x800 (2 laps). rest as desired between.

#2) 5x5 dead lift

#3) Max overhead squat (be careful in globo gym), front squat and back squat.

#4) For time: 5 rounds of:
-10 one hand snatch (each hand) (25 lbs)
-15 dips (ring, bar or bench)
-20 Box Jumps (20") holding 25 lb plate.

#5) AMRAP in 12 minutes:
-6 jumping squats with 45 lb dumbbell. hold dumbbell with heels of hand so that your palms face up under your chin like so: http://www.youtube.com/watch?v=wbZac-6H9bs
-8 pullups

WODs for Week of 1/4/10

#1) sprint 100m every 40 seconds for 12 minutes.

#2) 5x3 thruster.

#3) 4,3,2,1,1,1 power cleans.

#4) "Fran" 21,15,9 thrusters and pull ups (65 lbs).

#5) AMRAP in 15 minutes:

-35 DUs (double unders)
-20 push ups
-5 wizard sleeves (hanging snatches)