WODs for Week of 10/5

#1) Run 100 forward, run 100 backward X 10. rest as desired between (but run forward then backwards uninterrupted)

#2) 20xBacksquat @ 115 lbs (or challenging weight). Tabata squats (continuously 8x(20seconds work followed by 10 seconds of rest)).

#3) 21,15,9 of KB swings, burpees, feet to bar.

#4) As many rounds as you can in 20 minutes of:
6 clean and jerk @ 80lbs
9 ring dips (or bar dips or pushups)
15 sit ups

WODs for week of 9/28

#1) sprint 50 m every 30 seconds for 20 minutes.

#2) 3x5 power clen, 3x5 front squat, 3x5 push jerks. use a very challenging weight.

#3) complete rep rounds of 10,9,8,7,6,5,4,3,2,1 of:
kettle bell swings, burpees and pull ups

#4) 5x3 minute rounds of 3 feet to bar (hang from bar and touch feet to bar), 6 push ups and 9 air squats.

WODs for 9/7

#1) 3x(5x10m) sprints. 5 starts from standing, 5 from on stomach and 5 from on back. Rest as desired. 10 max verticle jumps. 10 max broad jumps. 10 max sideways jumps off one leg. so jump to the left off your right leg and vise versa.

#2) 4 rounds for time of: 25 pull ups, 30 pushups, 35 box jumps.

#3) As many dead lifts as possible at 135lbs, 115 and 95lbs. rest as desired. should be getting somewhere between 10-20 reps, so if you need more weight please use a heavier load. Then do the same thing with overhead press with 20, 25, and 10 lb dumbells.

#4) 4x4 minute rounds w/ 1 minute rest of 4 sumo dead lift high pull, 8 sit ups and 12 double unders. If you cannot do double unders sub tuck jumps.

WODs for 8/26 - 9/3

#1) Double alternating Tabata Running and squats. For 20 seconds you will sprint as far as you can, rest 10 seconds, then for twenty seconds you will complete as many squats as possible, rest ten seconds and repeat. you will continuesly do a total of 8rounds of this. So the workout will take 7:50 to complete.

#2) 5x3 Backsquat, 3x5 front squat, 4x4 overhead squat.

#3) For time @65lbs, 5 rounds of:
12 dead lifts
9 Hang cleans
6 push jerks

#4) 6x2min w/ 30 sec rest of:
2 burpees, 3 pull ups, 4 box jumps.

Try to space out workout #2 and #3 by at least 2 days.

I will post a couple more running WODs next week.

Well...

If anyone has any questions of any kind or would like me to continue posting workouts please email me or post to comments. I hope, for anyone who followed them, that the workouts were fun, challenging and increased your capacity to do work during a rugby game. Good luck this season!

WODs for Week of 8/10

#1) This workout is not for time, do not be in a hurry. Do each set with adequate rest in between, 1-2 min roughly. You should fail/be very close to failure on every set so set your weights accordingly. start with approximately 66% of your one rep max (if you don't know then estimate) for your first set of 10 for each exercise.

3x (10,8,6) of:

Power clean and jerk ,

-Notice how she catches it on her shoulders and not with her hands. If your wrists are not flexible enough to do that then be careful when you are catching the weight.
-Pull the bar up and throw it up to yourself at a perpendicular angle to the ground.
-Start with the bar as close to your shins, if not touching, as possible.
-Your arms are straps. Do not bend your elbows until your legs are straight and are standing erect. This will allow you to recruit maximum leg power and transfer it to the bar
-In these videos she does a full squat when she receives the bar. That is not necessary. You can just catch it on your shoulders without squatting.
(http://media.crossfit.com/cf-video/cfj-nov-05/clean-n-jerk.wmv, http://media.crossfit.com/cf-video/cfj-nov-05/clean-n-jerk.mov)
and
(http://media.crossfit.com/cf-video/cfj-nov-05/clean.wmv, http://media.crossfit.com/cf-video/cfj-nov-05/clean.mov)

Dead Lift and Shoulder Press.

For the preceding three exercises you will complete one set of 10, 8 and 6 repetitions.

#2) 3x50m sprint, 3x100m sprint, 3/200m sprint. Rest as desired.

#3) 21,15,9 of Thrusters (65lbs) and Pull ups for time.

#4) As Many Rounds As Possible in 20 minutes of:

-20 Box Jumps
-20 Double Unders or 60 Single Unders. I strongly encourage you to do double unders regardless of how bad you think you are or how much you think you'll never be able to do them.
-20 push ups. No more doing push ups on your knees. I don't care how you get to and from, but you need to begin in plank or the "up position" without your knees on the ground and your back parallel to the ground. If when doing your push up you need your knees to touch the ground before your chest and/or leave the ground after your chest that is fine. But all the way up and down.

WODs for Week of 8/3

#1) 4x(Run 100m forwards, Run 100m backwards, 20 squats)

#2) Max Dead Lift, Max Backsquat, Max Shoulder press. About 5 sets of one for each exercise.

#3) There will be four exercise periods of 3 minutes with a one minute rest period between each round. So, 3min work, 1 min rest, 3min work, 1 min rest, 3min work, 1 min rest, 3min work.

During each work period you will do AMRAYC of:

-3 clean and jerks @75lbs
-6 burpees

You will start at the beginning of the list for each round. So if you finished the previous round on your second burpee, you will not begin the next round on the third.



#4) For time: 25 pull ups, 25 pushups, 15 Walking Lunges, 15 KB swings (16kg), 20 pull ups, 20 pushups, 20 Walking Lunges, 20 KB swings (16kg), 15 pull ups, 15 pushups, 30 Walking Lunges, 30 KB swings (16kg).