As coach says, "The magic is in the movements, the art is in the programming, the science is in the explanation."

Strength warm-up is read like this:
exercise name- # of reps X # of sets

07.31.10
9:30am
snatch-1,1,1,1,1
SET A NEW PR!!!

 

07.30.10
11am
deadlift 1 x 3

"Cindy"
AMRAP in 20 min of:
-5 pullup
-10 pushup
-15 squat

post load/rounds to comments



Comments

07.29.10
11am
push press 3 x 3 add 5 lbs from last workout

for time:
-row 500m
-30 squat clean #95m #65f
-run 400m
-30 power clean #95m #65f

4pm/7pm
deadlift 1 x 3 add 5lbs from last workout

"Cindy"
AMRAP in 20 min of:
-5 pullup
-10 pushup
-15 squat

post load/times/rounds to comments



Comments

Summer Reading

07.28.10
11am
front squat 3 x 3 add 5 lbs from last workout

4 rounds for time of:
-100 ft dumbbell overhead walk #40m #25f
-100 ft sled drag #100m #55f
-100 ft farmers walk #40m #25f

4pm/7pm
push press 3 x 3 add 5 lbs from last workout

for time:
-row 500m
-30 squat clean #135m #95f
-run 400m
-30 power clean #135m #95f

post load/times to comments



Comments

07.27.10
11am
press 3 x 3 add 5 lbs from last workout

10,9,8,7,6,5,4,3,2,1 reps for time of:
-deadlift
-pullups
big dogs: #225m #155f
pack: #185m #115
pups: #135m #95f

4pm/7pm
front squat 3 x 3 add 5lbs from last workout

4 rounds for time of:
-100 ft dumbbell overhead walk #50m #35f
-100 ft sled drag #100m #55f
-100 ft farmers walk #50m #35f

post load/times to comments


 

Comments

07.26.10
4pm/7pm
press 3 x 3 add 5lbs from last workout

10,9,8,7,6,5,4,3,2,1 reps for time of:
-deadlift
-pullups

alpha dogs:#315m #195f
big dogs: #275m #175
pack: #225m #155f
pups: #175m #95f

post load/times to comments



Comments

07.25.10
rest day



07.24.10
snatch balance-1,1,1,1,1

post loads to comments



Comments

07.23.10
11am
deadlift 1 x 3

5 rounds for time of:
AMRAP in 3 min
-3 power clean #95m #65f
-6 pushup
-9 knees 2 elbows

post load/times to comments



Comments

07.22.10
11am
push press 3 x 3 add 5 lbs from last workout

21-15-9 for time of:
-front squat #95m #65f
-bastards
-pushups

4pm/7pm
deadlift 1 x 3 add 5 lbs from last workout

5 rounds for time of:
AMRAP in 3 min
-3 power clean #135m #95f
-6 pushup
-9 knees 2 elbows

post load/times to comments



Comments

07.21.10
11am
front squat 3 x 3 add 5 lbs from last workout

for time:
-9 deadlift
-1 resistance run
-9 pushup
-6 deadlift
-2 resistance run
-6 pushup
-3 deadlift
-3 resistance run
-3 pushup

big dogs: #250m #165f
pack: #185m #135f
pups: #135m #95f

4pm/7pm
push press 3 x 3 add 5lbs from last workout

21-15-9 for time of:
-overhead squat #95m #65f
-bastards
-pushups

post load/times to comments



Comments

07.20.10
11am
press 3 x 3 add 5 lbs from last workout

"Fran"
21-15-9 for time of:
-thrusters #95m #45f
-pullups

4pm/7pm
front squat 3 x 3 add 5 lbs from last workout

for time:
-9 deadlift
-1 resistance run
-9 pushup
-6 deadlift
-2 resistance run
-6 pushup
-3 deadlift
-3 resistance run
-3 pushup

big dogs: #315m #195f
pack: #250m #165f
pups:#185m #135f

post load/times to comments



Comments

07.19.10
4pm/7pm
press 3 x 3 add 5 lbs from last workout

"Fran"
21-15-9 for time of:
-thrusters #95m #65f
-pullups

post load/times to comments



Comments

07.18.10
rest day



Coach Graham

07.17.10
no classes today

2010 CrossFit Games

2010 Metro Dash DC



07.16.10
11am
deadlift 1 x 3 add 5 lbs from last workout

"Karen"
150 wall ball #20m #15f for time

post load/times to comments



Comments

07.15.10
11am
push press 3 x 3 add 5 lbs from last workout

for time:
-30 bench press
-run 400m
-30 bench press
big dogs: bodyweight m 70%bodyweight f
pack: 75%bw m 55% bw f
pups: 60% bw m 40% bw f

4pm/7pm
deadlift 1 x 3 add 5 lbs from last workout

"Karen"
150 wall ball #20m #15f for time

post load/times to comments



Comments

07.14.10
11am
front squat 3 x 3 add 5lbs from last workout

3 rounds for time of:
-10 deadlift #185m #135f
-50 double unders

4pm/7pm
push press 3 x 3 add 5 lbs from last workout

for time:
-30 bench press
-run 400m
-30 bench press
big dogs: bodyweight m 70%bodyweight f
pack: 75%bw m 55% bw f
pups: 60% bw m 40% bw f

post load times to comments



Comments

07.13.10
11am
press 3 x 3 add 5lbs from last workout

5 rounds for time of:
-10 db push press #45m #20f (each arm)
-15 pushup
-20 box jumps

4pm/7pm
front squat 3 x 3 add 5lbs from last workout

3 rounds for time of:
-10 deadlift #275m #185f
-50 double unders

post load/times to comments



Comments

CrossFit and USA Weightlifting

07.12.10
4pm/7pm
press 3 x 3 add 5lbs from last workout

5 rounds for time of:
-10 db push press #45m #20f (each arm)
-15 pushup
-20 box jumps

post load/times to comments



Comments

07.11.10
rest day

07.10.10
9:30am
power snatch-1,1,1,1,1,1,1

 

Comments

07.09.10
11am
deadlift 1 x 3

3 rounds for time of:
-800m run
-30 kettlebell swings #53m #35f
-30 pullup

post load/times to comments



Comments

07.08.10
11am
push press 3 x 3

complete max reps of the following:
-2 min double unders
-2 min situps
-1 1/2 min double unders
-1 1/2 min situps
-1 min double unders
-1 min situps
-30 sec double unders
-30 sec situps

4pm/7pm
deadlift 1 x 3

3 rounds for time of:
-800m run
-30 kettlebell swing #70m #53f
-30 pullups

post load/times/reps to comments



Comments

07.07.10
11am
front squat 3 x 3

AMRAP in 20 min of:
-400m run
-AMAP handstand pushup

4pm/7pm
push press 3 x 3

complete max reps of the following:
-2 min double unders
-2 min situps
-1 1/2 min double unders
-1 1/2 min situps
-1 min double unders
-1 min situps
-30 sec double unders
-30 sec situps

post load/times to comments



Comments

Don't Do That, Do This

The Truth

07.06.10
11am
press-3 x 3 add 5lbs from last workout

"Tabata what?!"
20 seconds work, 10 seconds rest for 8 intervals for each exercises, there is no rest between exercises, exercises are as follows:
-sledgehammer strikes, switch arms after each rest cycle
-sled drag #100m #55f
-burpee broad jump
-suicides

4pm/7pm
front squat 3 x 3

AMRAP in 20 min of:
-400m run
-AMAP handstand pushup


post load/lowest # of each exercise/total # hspu to comments



Comments

07.05.10
4pm/7pm
press 3 x 3

"Tabata what?!"
20 seconds work, 10 seconds rest for 8 intervals for each exercises, there is no rest between exercises, exercises are as follows:
-sledgehammer strikes, switch arms after each rest cycle
-sled drag #100m #55f
-burpee broad jump
-suicides

post lowest number of each exercise to comments



Comments

07.04.10
Happy 4th of July!!!

rest day



07.03.10
9:30am
WOD adapted from CrossFit Football
for time:
-75 thrusters #95m #65f*
*every minute on the minute you must complete 5 burpees, with the remaining time in the minute complete as many thrusters as possible

post times to comments



Comments

07.02.10
11am
deadlift-1,1,1,1,1
then
AMRAP in 8 min of:
-100ft sled drag #90m #45f
-100ft walking lunge

post loads/rounds to comments



Comments

07.01.10
11am/4pm/7pm
shoulder press-1,1,1,1,1
set a new PR!!

post loads to comments

 

Comments

For scaled workouts to bring fitness to everyone check out
this
or
this

If there are exercises you do not know how to perform you can click here