Believe, Become, Belong
Member Login  ph: 985.801.0500
Posted: April 2, 2015

Friday, 3rd April

WARM UP

500m row

2 rounds:

10 GHD sit-up

10 GHD ext

10 hollow rocks

10 standing KB twists 53/35

SKILL

10 mins to practice pistols. Add a KB or a bar overhead if you have mastered them.

STRENGTH

Shoulder Press (25 strict press @ 75% 1RM)

WOD

3 rounds:

200 m sprint

10 push press 115/85

12 pistols

12 dips

2 min rest

Posted: April 1, 2015

Thursday, 2nd February

WARM UP

30 Cal Row

On the turf:

 high knees

butt kickers

burpee broad jump

walking high kick alternating legs

inch worm w/1 push up

SKILL

10 mins to practice ring muscle ups.

STRENGTH

Heavy Snatch Balance (Work to a heavy Snatch Balance)

Do All the Things

3 mins max effort C&J 135/95

2 min rest

3 mins max effort wall ball 20/14

2 min rest

3 mins max effort KBS 54/35

rest 2 min

3 min max DU

Posted: March 31, 2015

Wednesday, 1st April

WARM UP

400m run

2 rounds:

10 leg swings each leg

10 pass throughs

10 good mornings w/bar

10 air squats

SKILL

10 mins to practice double unders. If you have them mastered already try for max reps in 2 mins.

STRENGTH

Weighted Push-up

(3-3-3-3-3)

Now You're Just a Boat that I used to Row

5K row:

at 5 mins do 5 burpees

at 10 mins do 10 burpees

at 15 mins do 15 burpees

at 20 mins do 20 burpees

at 25 mins do 25 burpees

Posted: March 30, 2015

Tuesday, 31st March

WARM UP

2 rounds:

20 jumping jacks

7 GHD sit ups

7 GHD ext

5 good mornings

10 hollow rocks

SKILL

10 mins to practice toes to bar. Try a max set unbroken if you have them mastered already.

STRENGTH

Back Squat (30 reps @ 70% 1RM, each time you rack run 200m)

Why is six afraid of seven? Because seven ate nine.

7 min AMRAP:

7 burpee broad jumps

14 toes to bar

 21 double unders

Posted: March 29, 2015

Monday, 30th March

WARM UP

100 double unders

 10 pass throughs

10 broad jumps

10 inch worms with 3 push-ups at the bottom

SKILL

10 mins to practice your handstand walk. Go for a max distance if you have it mastered.

STRENGTH

Establish a heavy 3 pos. clean + 1 jerk (high hang, above the knee, from the floor)

It's My Party and I'll Lunge if I want to!

5 rounds:

10 pull-ups

5 cleans 135/95

10 walking front rack lunges 135/95

rest 1 min

Posted: March 27, 2015

Saturday, 28th March

WARMUP

Dodgeball 

3 rounds:

10 burpees

20 jumping lunges

10 leg swings

20 seconds in front/side planks

 

WOD

You and a partner will each complete 4 rounds of:

400 meter run

Max rep push-ups

Max rep squats

Each person will run 400 meters while their partner completes as many push-ups and squats as possible. Before the partner heads out for their 400 meter run, they must have an equal number of push-ups and squats.

Posted: March 26, 2015

Friday, 27th, March

WARM UP

300m run backwards

3 Rounds of 15 seconds each movement:

Jumping Jacks

Air Squats

Mountain Climbers

Push Ups

SKILL

10 mins to practice pull-ups. Work the next level from where you're currently at. Work to a max set unbroken and keep track for the next pull-up skill day.

STRENGTH

Back Squat (5-3-1-1-1)

CrossFit Open 15.5

27-21-15-9

Rowing for calories

Thrusters (95/65)

Posted: March 25, 2015

Thursday, 25th March

WARM UP

30 cal Row

On turf

high knees

butt kickers

burpee broad jump

walking high kick alternating legs

inch worm w/1 push up

SKILL

10 mins to practice HSPU. If you have them mastered add some plates for a deficit.

STRENGTH

40 Front Squat at 65% of 1 RM, each time you rack do 5 weighted pull ups. Score largest set

Stuff You're Going to Do

4 min AMRAP:

5 HSPU

10 deadlift 225/155

2 min rest

4 min AMRAP:

30 double unders

10 thrusters 95/65

1 min rest

tabata: ab mat sit-ups

Posted: March 24, 2015

Wednesday, 25th March

WARM UP

500m row

2 rounds:

5 CTB pull-up

5 OHS

5 hang squat snatch

5 muscle snatch

SKILL

10 mins to practice bar muscle ups. If you have them mastered try for a max set unbroken.

STRENGTH

Snatch

(5-3-1-1-1)

Hitting the Bar

3 rounds:

200m sprint

3 Bar MU (scale with 1 attempt + 5 CTB pull-ups)

10 KB snatch alt. arms 53/35

Posted: March 23, 2015

Tuesday, 24th March

Warm Up

5 Suicides

2 Rounds:

10 GHD sit-ups

10 GHD ext

10 Hollow Body Rocks

Skill

10 minutes to practice rope climbs

Strength

Strict Press (5-3-1-1-1)

Funky Monkey

5 Rounds:

2 Rope Climbs

5 Squat Cleans (135/95)

10 Push ups

Rest 2 Minutes

Posted: March 19, 2015

Friday, 20th MArch

Warm Up

500m Row

2 Rounds

5 Front Squat w/bar

5 strict press

5 Push Press

5 Split Jerk

Mobility

5 Mins of Mobility work

Skill

10 minutes to practice Double Unders

Strength

Clean and Jerk

(5-3-1-1-1)

CrossFit Open 15.4

RX

Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans (185/125)
6 handstand push-ups
3 cleans (185/125)
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

***Notes
Prior to starting you will need to establish the foot line for your handstand push-up. Stand facing the wall with your feet at shoulder width and your toes touching the wall. While standing tall, reach your hands over your head with your elbows straight, shoulders extended and your thumbs touching. From here, mark the height of your wrists, then measure down 3 inches and create a line on the wall. Mark your line with a permanent marker, chalk or tape. Judges may restore the line between rounds as needed. Each handstand push-up begins and ends with the heels in contact with the wall and above the pre-marked line. The athlete may place their hands however they choose, as long as their heels are above the line.

SCALED

Complete as many rounds and reps as possible in 8 minutes of:
10 push presses
10 cleans

Men push press 95 lb. and clean 115 lb.
Women push press 65 lb. and clean 75 lb.

Posted: March 18, 2015

Thursday, 19th March

WARM UP

5 Suicides

2 rounds:

10 leg swings each leg

10 good mornings w/bar

10 air squats

SKILL

10 mins to work on ring muscle ups. If you have them already, go for a set of max muscle ups unbroken. Keep track of your max set to compare to the next muscle up skill day.

STRENGTH

Deadlifts

(5-3-3-3-3)

 

5 min AMRAP:

15 wall balls

20 walking lunges in front rack 95/65

2 min rest

5 min AMRAP:

10 burpees

15 OHS 95/65

Posted: March 17, 2015

Wednesday, 18th March

WARM UP

800m Run,

down and back for each movement:

high knees

butt kickers

burpee broad jump

walking high kick alternating legs

inch worm w/1 push up

SKILL

10 mins to practice handstand walk. Try for max distance or a free standing HSPU.

On the ROWway to Hell

1000m row 50 double unders 25 sit-ups 15 T2B

750m row 50 double unders 25 sit-ups 15 T2B

500m row 50 double unders 25 sit-ups 15 T2B

250m row 50 double unders 25 sit-ups 15 T2B

500m row

Posted: March 16, 2015

Tuesday, 17th March

WARM UP

100 double unders

10 pass throughs

10 broad jumps

10 inch worms with 3 push-ups at the bottom

SKILL

10 mins to practice pull-ups. Work to the next level from which level you're currently at.

STRENGTH

Weighted Push-ups (20 reps @ 80% 1RM)

 

Helen

3 Rounds for time of:

400m Run

21 Kettlebell Swings, 53# / 35#

12 Pull-ups

Posted: March 15, 2015

Monday, 16th March

WARM UP

2 rounds:

20 jumping jacks

7 GHD sit ups

7 GHD ext

SKILL

10 mins to practice HSPU. If you have mastered them add some plates for a deficit or try 25 for time. Keep track of your 25 for time to compare to the next HSPU skill day.

STRENGTH

3 Position Clean & Jerk (3 pos. High hang, above knee, floor)

Bottoms Up!

7 rounds:

10 HSPU

12 thrusters (95/65)

1 min rest