Believe, Become, Belong
Member Login  ph: 985.801.0500
Posted: February 25, 2015

Thursday, 26th February

*The CrossFit Open officially starts tonight at 7pm! Tune in here to watch the first WOD. For everyone that has signed up, be prepared! We're about to have 5 weeks of fun! :)

WARM UP

500m row

2 rounds:

30 second squat hold

10 leg swings each leg

10 good mornings with bar

10 thrusters with bar

SKILL

15 Mins handstand walk practice

STRENGTH

Deadlifts

(5-5-5-5-5)

Double Trouble

7 min AMRAP:

7 deadlifts at 65% 1RM

7 dips

rest 3 minutes

7 min AMRAP:

10 KBS 53/35

10 burpees

Your score will be the total reps from both AMRAPs

Posted: February 24, 2015

Wednesday, 25th February

WARM UP

400m run

25 ab mat sit-up

10 GHD ext. (or supermans)

10 GHD sit-ups

 

SKILL

15 mins pull-up practice. Work on the next level from what you have currently mastered. band, kipping, butterfly, CTB butterfly

Row Hard or Go Home

7x250m row with 2 min rest between rounds.

Keep each round within 3 seconds of your first round. Your score is the average time of 7 rows. Find your average by converting rounds to seconds, add each round after converted, then divide by 7.

Posted: February 23, 2015

Tuesday, 24th February

WARM UP

100 double unders

10 pass throughs

10 broad jumps

10 inch worms with 3 push-ups at the bottom

SKILL

10 mins for HSPU practice

STRENGTH

Strict Press: 50 Reps @ 60% (score highest set)

Going Against Gravity

1000m row

then 3 rounds of:

10 HSPU

15 box jumps 24/20

400m run

Posted: February 22, 2015

Monday, 23rd February

WARM UP 

2 rounds:

20 jumping jacks

7 GHD sit ups

7 GHD ext

SKILL

10 minutes of Pistol Practice

STRENGTH

3 Position Snatch (Hang, Above Knee, Floor) in 10 minutes work to a heavy 3 position Snatch.

Chicks with Guns

3 Rounds:

250 M run

5 Snatches 95/65

10 pistols

Posted: February 21, 2015

Sunday, 22nd February

Get off the computer! Or phone… whichever one you are using to check this blog.

Posted: February 20, 2015

Saturday, 21st February

1 round of Tabata squats

1 round of Tabata push ups

1 round of Tabata jumping lunges

1 round of Tabata burpees

1 round of a Tabata exercise is 4 minutes long; 20 seconds maximum effort, 10 seconds rest, repeated 8 times

Posted: February 19, 2015

Friday, 20th February

WARM UP

400 meter run

10 High Kicks

20 Jumping Jacks

10 Pull Ups

20 Push Ups

10 Lateral Lunges

20 Air Squats

STRENGTH

Front Squat 

(3-3-3-3-3)

I Like to move it, move it


3 rounds:

10 squat cleans (135/85)

20 wall balls

300 meter run

Posted: February 18, 2015

Thursday, 19th February

WARM-UP

5 Suicides

100 Jump Rope Singles

20 Front Squats w/Bar

10 Jerks w/Bar

10 GHD sit ups

STRENGTH

Shoulder Press (50 reps @60%; score highest reps in a set)

Kamsahapnida Mr. Tabata


TABATA: :20/:10 X8 Rounds

Rest 1 Minute Between Movements

Pull Ups

Push Press 75 / 45

Burpees

Posted: February 17, 2015

Wednesday, 18th February

Warm-up

Rowling

2 rounds of:

20 jumping jacks

10 GHD back extensions

10 wall balls

Super Couch Stretch (1min each leg)

Pigeon Stretch (1 min each leg)

3:00 AMRAP

Double Unders/Singles

On Your Mark


With a partner, relay style. For time:

500 meter row

25 HSPU

25 wall balls 20/14

400 meter run

Each partner must complete the task then tag their partner and they complete it, until finished. Only one person working at a time.

Posted: February 16, 2015

Tuesday, 17th February

Warm-up: 

500m row

3 Rounds of:

10 pass-throughs

5 broad jumps

10 muscle snatches

5 GHD sit-ups

Skill/Strength:

2-position snatch (hang, floor) (Work up to heaviest weight)

WOD:

3 Rounds of:

10 snatches 95/65

10 box jumps 24/20

10 bar facing burpees

Posted: February 15, 2015

Monday, 16th February

WARM UP

400 meter run

3 rounds

10 inch worms

10 overhead wall squats

10 pass throughs

30 second squat stretch

30 second samson stretch

STRENGTH

Front Squat

(5-3-1-1-1)

All Mixed Up

AMRAP in 15 minutes

One round =

1 power clean

1 lunge right

1 lunge left

1 push press

All @ (95/65)

Posted: February 14, 2015

Sunday, 15th February

It's pointless to keep looking, you know?

Posted: February 13, 2015

Saturday, 14th February

WARM UP

500 meter row

3 rounds

10 leg swings

10 knees to elbows

10 meter walking lunge

30 second plank hold

15 second side plank (each side)

 

WOD

10 burpees

20 push-ups

30 situps

40 grasshoppers

50 squats

400 meter run

50 squats

40 grasshoppers

30 situps

20 push-ups

10 burpees

Posted: February 12, 2015

Friday, 13th February

WARM UP

100 Double Unders

3 rounds

10 wall squats

10 inch worm push ups

20 hollow rocks

30 second banded shoulder stretch

"Nicole"

Complete as many rounds in 20 minutes as you can of:


Run 400 meters
Max rep Pull-ups

Posted: February 11, 2015

Thursday, 12th February

WARM UP

800m Run

2 rounds

10 hang power snatches

10 back squats

10 good mornings

30 second squat stretch

Skill

Max Height Box Jump

Hitting the Wall

5 rounds for time

8 hang power snatches (115/85)

27 wall balls (20/14)