WOD Saturday 01 January 2011

Crossfit Michael
3 rounds for time of:
run 800m
50 back extensions
50 sit ups

WOD Friday December 31 2010

5/3/1Press
 A detailed description of how to get into Wendler's 5/3/1 can be found here. Don't forget that if you are starting a new month add 5 pounds to your working one rep max bench and shoulder press and 10 pounds to your squat and deadlift




Conditioning
Complete as many rounds in ten minutes as possible:
Advanced: 2 muscle ups
                   4 handstand push ups
                   8 kb swings M70lbs/F35lbs
Intermediate: 10 pullups
                      10 dips
                      8 kb swings M55/F25
Beginner: 10 jumping pull ups
                 8 Piked Handstand push ups
                 6 Kb Swings M55/F25

WOD Thursday 30 December 2010

5/3/1Deadlift
 A detailed description of how to get into Wendler's 5/3/1 can be found here. Don't forget that if you are starting a new month add 5 pounds to your working one rep max bench and shoulder press and 10 pounds to your squat and deadlift





Conditioning
7 rounds for time
Advanced: 3 front squats, M185/F115
                   7 L-Pull ups

Intermediate: 3 Front squats, M115/F85
                       7 strict pull ups

Beginner: 3 Front Squats, M95/F65
                 7 horizontal rows

WOD Tuesday 28 December 2010

Push Jerk
3/3/3

5/3/1Bench
 A detailed description of how to get into Wendler's 5/3/1 can be found here. Don't forget that if you are starting a new month add 5 pounds to your working one rep max bench and shoulder press and 10 pounds to your squat and deadlift





Weighted Pull Up
3/3/3

WOD Monday 27 December 20010

I hope everybody had a wonderful Christmas. Now let's get back on track with some squats shall we?

5/3/1Squat
 A detailed description of how to get into Wendler's 5/3/1 can be found here. Don't forget that if you are starting a new month add 5 pounds to your working one rep max bench and shoulder press and 10 pounds to your squat and deadlift


Conditioning
5 rounds for time
12 deadlifts
9  hang power clean
6 push jerks




Weight is 75% of your one rep max power clean

WOD Friday 24 December 2010

5/3/1Press
 A detailed description of how to get into Wendler's 5/3/1 can be found here. Don't forget that if you are starting a new month add 5 pounds to your working one rep max bench and shoulder press and 10 pounds to your squat and deadlift


Conditioning
10 Rounds for time:
10 wall ball
10 pull ups

Get this one done and over with and go have yourself a merry christmas!

WOD Thursday 23 December 2010

I apologize for the the lateness of my post, I actually lost track of what day it is

5/3/1Deadlift
 A detailed description of how to get into Wendler's 5/3/1 can be found here. Don't forget that if you are starting a new month add 5 pounds to your working one rep max bench and shoulder press and 10 pounds to your squat and deadlift


Conditioning
CrossFit "Isabelle"
30 Snatch for time
Use 80% of your snatch one rep max if you know what that is if you don't know than use your 5rep max and chip away at it

WOD Tuesday 21 December 2010

Overhead Squat
3/3/3

5/3/1Bench
 A detailed description of how to get into Wendler's 5/3/1 can be found here. Don't forget that if you are starting a new month add 5 pounds to your working one rep max bench and shoulder press and 10 pounds to your squat and deadlift

Weighted Pull up
5/5/5/

WOD Monday 20 December 2010

5/3/1SquatA detailed description of how to get into Wendler's 5/3/1 can be found here. Don't forget that if you are starting a new month add 5 pounds to your working one rep max bench and shoulder press and 10 pounds to your squat and deadlift


Conditioning
200 Squats for time

WOD Saturday 18 December 2010

Today is an optional day

Take today to work on skills. Don't go hard or heavy. If you choose to workout today keep weights and intensity to a level where you can work on form and mechanics

WOD Friday 17 December 2010

5/3/1Press
A detailed description of how to get into Wendler's 5/3/1 can be found here. Don't forget that if you are starting a new month add 5 pounds to your working one rep max bench and shoulder press and 10 pounds to your squat and deadlift


Conditioning
5 rounds for time
15 press at 65% one rep max
25 back extentions

WOD Thursday 16 December 2010

5/3/1Deadlift
A detailed description of how to get into Wendler's 5/3/1 can be found here. Don't forget that if you are starting a new month add 5 pounds to your working one rep max bench and shoulder press and 10 pounds to your squat and deadlift

Conditioning 
3 rounds for time
5 Power cleans at 85% one rep max
50 double unders

WOD Tuesday 14 December 2010

Power Snatch
5/5/5

5/3/1Bench
A detailed description of how to get into Wendler's 5/3/1 can be found here. Don't forget that if you are starting a new month add 5 pounds to your working one rep max bench and shoulder press and 10 pounds to your squat and deadlift

Conditioning
100 pull ups for time
-Pull ups can be jumping if needed

WOD Monday 13 December 2010

5/3/1Squat
A detailed description of how to get into Wendler's 5/3/1 can be found here. Don't forget that if you are starting a new month add 5 pounds to your working one rep max bench and shoulder press and 10 pounds to your squat and deadlift


Conditioning
3 rounds for time
15 Kettlebell swings
21 Box jumps
Run 400m


Advanced: M, 2pood swings/24"jumps
                   F, 35lb Swings/20"jumps
Intermediate: M, 1.5Pood swings/20"jumps
                       F, 25 pound swings, 16"jumps
Beginner: M, 35lb swings/16"jumps
                 F, 15lb swings/12"jumps

WOD Saturday 11 December 2010

Complete three rounds resting as needed between movements
Handstand hold for max time
Chin over bar hold for max time
L-sit or L-Hang for max time
Squat hold for max time

WOD Friday 10 December 2010

Push Jerk
5/31/1/1


5/3/1Press
A detailed description of how to get into Wendler's 5/3/1 can be found here. Don't forget that if you are starting a new month add 5 pounds to your working one rep max bench and shoulder press and 10 pounds to your squat and deadlift


Conditioning
5 rounds for time
5 shoulder to overhead @ 85% max push jerk
10 burpees

WOD Thursday 09 December 2010

Oh How we continually turn to the unending wisdom of our beloved coach Rip

Power Clean
5/3/1/1/1


5/3/1Deadlift
A detailed description of how to get into Wendler's 5/3/1 can be found here. Don't forget that if you are starting a new month add 5 pounds to your working one rep max bench and shoulder press and 10 pounds to your squat and deadlift


Strict pull up
3 rounds for max reps

Power Snatch 5/3/1/1/1

5/3/1Bench
A detailed description of how to get into Wendler's 5/3/1 can be found here. Don't forget that if you are starting a new month add 5 pounds to your working one rep max bench and shoulder press and 10 pounds to your squat and deadlift




Conditioning
Max rounds in 7:00
Advanced: 10 Ring dips
                  10 Toes to bar
Intermediate: 10 Ring push ups
                      10 Knees to elbows
Beginner: 10 Ring push ups from the knees
                  10 Hanging knee raises

WOD Monday 06 December 2010

Trainer guy, I like your style.

Push Jerk
3/3/3

5/3/1Squat
A detailed description of how to get into Wendler's 5/3/1 can be found here. Don't forget that if you are starting a new month add 5 pounds to your working one rep max bench and shoulder press and 10 pounds to your squat and deadlift

Conditioning
3 Rounds for time
5 Dumbbell jump squats
10 Box jumps
20 Squats

DB Jump squats: M60, 40, or 25lb dumbbells
                             F35, 25 or 10lb dumbbells

Box Jumps: M24, 20 or 16"
                    F20, 16 or 12"

Skills day Saturday

Maybe today would be a good time to work on your gymnastics skills

Take today to make up a workout you may have missed.

If you re up to date on your workouts then use today as an opportunity to drill some skills that you need to work on. You never know when something like double unders or snatches my come up in the WOD. Improving your technical skills will make you more fit and reduce our WOD times

WOD Friday 03 December 2010

Squat clean and jerk
5/5/5

5/3/1Press
A detailed description of how to get into Wendler's 5/3/1 can be found here. Don't forget that if you are starting a new month add 5 pounds to your working one rep max bench and shoulder press and 10 pounds to your squat and deadlift


Conditioning
3 rounds for time
Row 500m
7 thrusters


Advanced: M135lb, F85lb
Intermediate: M95, F65
Beginner: M65, F45

WOD Thursday 02 December 2010

Me doing some 5/5/5 weighted pull ups back in June

Snatch grip high pull
3/3/3/3/3
Watch the video HERE

5/3/1Deadlift
A detailed description of how to get into Wendler's 5/3/1 can be found here. Don't forget that if you are starting a new month add 5 pounds to your working one rep max bench and shoulder press and 10 pounds to your squat and deadlift

Weighted pull up
3/3/3/3/3

WOD Tuesday 30 November 2010

When we do box jumps, we land with our entire foot on the box right?

Push Jerk
3/3/3

5/3/1 Bench
A detailed description of how to get into Wendler's 5/3/1 can be found here. Don't forget that if you are starting a new month add 5 pounds to your working one rep max bench and shoulder press and 10 pounds to your squat and deadlift




Conditioning
100 box jumps for time


Use, 24, 20, 16 or 12 inch box

WOD Monday 29 November 2010

Power clean and jerk  
3/3/3
 
5/3/1 Squat
A detailed description of how to get into Wendler's 5/3/1 can be found here. Don't forget that if you are starting a new month add 5 pounds to your working one rep max bench and shoulder press and 10 pounds to your squat and deadlift


Conditioning
3 rounds for time:
100 ' Bear crawl
21 Med ball slams

Use 20lb, 16lbor 14lb ball

WOD Saturdy 27 November 2010

Skills day


The last few workouts were pretty long and heavy. Use today to work on some gymnastic and olympic skills. Do something you normally struggle with. Remove the pressure of doing it under time and figure stuff out. May I suggest.....double unders?

Friday November 26, 2010

5/3/1 Press

A detailed description of how to get into Wendler's 5/3/1 can be found here. Don't forget that if you are starting a new month add 5 pounds to your working one rep max bench and shoulder press and 10 pounds to your squat and deadlift

Conditioning:
as many rounds in 12 minutes of:
9 ring dips
12 dumbbell swings


** Joeys wife here... please note this may change, Joey is away and we forgot to write the WOD. So, I decided to come up with one. So please check in. Joey should be home by noon.  If you are off to the gym prior to this, then do the WOD I rx'd, or do the Press and have a play day with your favorite WOD. Cheers!**

Thursday Novemeber, 24 2010

Power Clean
5/5/5
Use this as an opportunity to drill good form. Don't raise the weight until all reps from the previous set are technically sound


5/3/1 Deadlift 

A detailed description of how to get into Wendler's 5/3/1 can be found here. Don't forget that if you are starting a new month add 5 pounds to your working one rep max bench and shoulder press and 10 pounds to your squat and deadlift


Conditioning
9 Power Cleans
21 Pull-ups
6 Power Cleans
15 Pull-ups
3 Power Cleans
9 Pull-ups


*Beginner may do jumping pull-ups.

WOD Tuesday 23 November 2010

 Power Snatch a la coach Berg

Power Snatch 
5/5/5
Use this as an opportunity to drill good form. Don't raise the weight until all reps from the previous set are technically sound

5/3/1 Squat
A detailed description of how to get into Wendler's 5/3/1 can be found here. Don't forget that if you are starting a new month add 5 pounds to your working one rep max bench and shoulder press and 10 pounds to your squat and deadlift


Contitioning
100 clapping push ups for time

scale by doing from your knees, putting your hands on a step or both if needed

WOD Monday 22 November 2010

Power clean and jerk
5/5/5
 Only increase the weight if all five reps from the previous set were technically sound. Think of this more as form drills and a part of your warm up than a max effort.


5/3/1 Squat
A detailed description of how to get into Wendler's 5/3/1 can be found here. Don't forget that if you are starting a new month add 5 pounds to your working one rep max bench and shoulder press and 10 pounds to your squat and deadlift


Conditioning
3 rounds for time of:
3, 20 yard shuttle runs
21 wall ball, 10' target


For the shuttle run set up 2 markers, 10 yards apart and stand in the center. Sprint out 5 yards and touch the first, turn and sprint back 10 yards and touch the second before turning back and sprinting back across the center line. This equals one shuttle run. Walk back to the center and begin again for a total of three shuttle runs per round. 5 yards = 15 feet


Wall ball: Males use 20, 16 or 14 pound ball
                 Females use 16, 14 or 10 pound ball

WOD Saturday 20 November 2010

5 Rounds for max time:
Handstand hold
Squat hold
L sit hold
Chin over the bar hold

Hold each position until your form deteriorates resting no longer than 30 seconds between exercises

WOD Friday 19 November 2010

Watch this video and pick the most sdvanced handstand push up variation you can manage for this workout, the idea is to scale up from what you normally do

5/3/1 Press
A detailed description of how to get into Wendler's 5/3/1 can be found here. Don't forget that if you are starting a new month add 5 pounds to your working one rep max bench and shoulder press and 10 pounds to your squat and deadlift


conditioning
12-9-6 reps for time:
Dumbbell squat snatch, left arm
Dumbbell squat snatch, right arm
Handstand push up

Advanced: M55lb/F35lb
                  Handstand push ups are to be done with hands on 2" boxes

Intermediate: M40lb/25lb

Beginner:30lb/F15lb

Power clean

3/3/3/3/3

only increase the weight when you can do three perfect reps. Once your form falls apart you are done your power cleans

5/3/1 Deadlift

A detailed description of how to get into Wendler's 5/3/1 can be found here. Don't forget that if you are starting a new month add 5 pounds to your working one rep max bench and shoulder press and 10 pounds to your squat and deadlift

Conditioning

For time:

Advanced: 200 double unders

Intermediate: 150 double unders

Beginner: 100 double unders

5/3/1 Bench

If week one: Set one, 65% x 5

Set two, 75% x 5

Set three, 85% x 5+

If week two: Set one, 70% x 3

Set two, 80% x 3

Set three, 90% x 3+

If week three: Set one, 75% x 5

Set two, 85% x 3

Set three, 95% x 1+

If week four, deload: Set one, 45% x 5

Set two, 55% x 5

Set three, 65% x 5 (stop at 5)

A detailed description of how to get into Wendler's 5/3/1 can be found here. Don't forget that if you are starting a new month add 5 pounds to your working one rep max bench and shoulder press and 10 pounds to your squat and deadlift

 

Push Jerk

3/3/3/3/3

Conditioning

100 Burpee pull ups for time

WOD Monday 15 November 2010

5/3/1 Squat

If week one: Set one, 65% x 5

Set two, 75% x 5

Set three, 85% x 5+

If week two: Set one, 70% x 3

Set two, 80% x 3

Set three, 90% x 3+

If week three: Set one, 75% x 5

Set two, 85% x 3

Set three, 95% x 1+

If week four, deload: Set one, 45% x 5

Set two, 55% x 5

Set three, 65% x 5 (stop at 5)

A detailed description of how to get into Wendler's 5/3/1 can be found here. Don't forget that if you are starting a new month add 5 pounds to your working one rep max bench and shoulder press and 10 pounds to your squat and deadlift

Conditioning

3 rounds for time:

5 hang power snatch

7 Overhead Squats

10 strict pull ups

For overhead squats: Males use 135, 95 or 65

                                  Females use 85, 65 or 45

Strict pull ups: Males use 50, 20 or bodyweight

                         Females use 20, 10 or bodyweight

If you can not yet do strict pull ups with your bodyweight use resistance bands or the gravitron for assistance with your pull ups

WOD Saturday 13 November 21010

U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.

"Blake"
Four rounds for time of:
100 foot Walking lunge with 45lb plate held overhead
30 Box jump, 24 inch box
20 Wallball shots, 20 pound ball
10 Handstand push-ups

WOD 12 November 2010

5/3/1 Press

If week one: Set one, 65% x 5

Set two, 75% x 5

Set three, 85% x 5+

If week two: Set one, 70% x 3

Set two, 80% x 3

Set three, 90% x 3+

If week three: Set one, 75% x 5

Set two, 85% x 3

Set three, 95% x 1+

If week four, deload: Set one, 45% x 5

Set two, 55% x 5

Set three, 65% x 5 (stop at 5)

A detailed description of how to get into Wendler's 5/3/1 can be found here. Don't forget that if you are starting a new month add 5 pounds to your working one rep max bench and shoulder press and 10 pounds to your squat and deadlift

Conditioning

Max rounds in 7 minutes of:

4 handstand push ups

5 broad jumps

Advanced: do ring handstand push ups

Beginner: do piked handstand push ups

All levels set up two targets six feet apart for your broad jumps and try to make each jump at least six feet or as far as possible.

WOD Thursday 11 November 2010

 Here's one of my favorites. The bear complex, this one's pretty oldschool

5/3/1 Deadlift

If week one: Set one, 65% x 5

Set two, 75% x 5

Set three, 85% x 5+

If week two: Set one, 70% x 3

Set two, 80% x 3

Set three, 90% x 3+

If week three: Set one, 75% x 5

Set two, 85% x 3

Set three, 95% x 1+

If week four, deload: Set one, 45% x 5

Set two, 55% x 5

Set three, 65% x 5 (stop at 5)

A detailed description of how to get into Wendler's 5/3/1 can be found here. Don't forget that if you are starting a new month add 5 pounds to your working one rep max bench and shoulder press and 10 pounds to your squat and deadlift

Conditioning

3 rounds for time:

12 deadlifts

9 hanging power cleans

6 push jerks

Use your 100%, 85%, 65% or 45% or 24% of your bodyweight. Post bodyweight and weight used to comments.

 

WOD Tuesday 09 November 2010

5/3/1 Bench

If week one: Set one, 65% x 5

Set two, 75% x 5

Set three, 85% x 5+

If week two: Set one, 70% x 3

Set two, 80% x 3

Set three, 90% x 3+

If week three: Set one, 75% x 5

Set two, 85% x 3

Set three, 95% x 1+

If week four, deload: Set one, 45% x 5

Set two, 55% x 5

Set three, 65% x 5 (stop at 5)

A detailed description of how to get into Wendler's 5/3/1 can be found here. Don't forget that if you are starting a new month add 5 pounds to your working one rep max bench and shoulder press and 10 pounds to your squat and deadlift

Conditioning

15-12 -9 reps for time

Advanced: Sumo deadlift high pull, M135/F85

                   Weighted ring dip, M40/F20

Intermediate: SHDP, M95/F65

                       Ring dip

Beginner: SDHP, M65/F45

                 Dip (or bench dip)

 

WOD Monday 08 November 2010

overhead squats a la Rip

5/3/1 Squat

If week one: Set one, 65% x 5

Set two, 75% x 5

Set three, 85% x 5+

If week two: Set one, 70% x 3

Set two, 80% x 3

Set three, 90% x 3+

If week three: Set one, 75% x 5

Set two, 85% x 3

Set three, 95% x 1+

If week four, deload: Set one, 45% x 5

Set two, 55% x 5

Set three, 65% x 5 (stop at 5)

A detailed description of how to get into Wendler's 5/3/1 can be found here. Don't forget that if you are starting a new month add 5 pounds to your working one rep max bench and shoulder press and 10 pounds to your squat and deadlift

Conditioning

3 rounds for time of:

7 bodyweight overhead squats

21 pull ups

Use bodyweight, 75%, 55% or 35% of your bodyweight for your overhead squats

WOD Saturday 06 November 2010

For time:
100 pull ups
100 push ups
100 sit ups
100 squats

Do jumping pull ups and scale push ups as needed

WOD Friday 05 November 2010

5/3/1 Press

If week one: Set one, 65% x 5

Set two, 75% x 5

Set three, 85% x 5+

If week two: Set one, 70% x 3

Set two, 80% x 3

Set three, 90% x 3+

If week three: Set one, 75% x 5

Set two, 85% x 3

Set three, 95% x 1+

If week four, deload: Set one, 45% x 5

Set two, 55% x 5

Set three, 65% x 5 (stop at 5)

A detailed description of how to get into Wendler's 5/3/1 can be found here. Don't forget that if you are starting a new month add 5 pounds to your working one rep max bench and shoulder press and 10 pounds to your squat and deadlift

 

 

Conditioning

 5 rounds for time

Advanced: 7 thrusters, M135/F85

                  15 L-pull ups

                  25 back extensions

Intermediate: 7 thrusters, M95/F65

                      10 L-pull ups

                      25 back extensions

Beginner:7 Thrusters, M65/F45

                7 horizontal rows

                20 back extensions

                10 second L-hang/Tuck L

WOD Thursday 04 October 2010

5/3/1 Deadlift

If week one: Set one, 65% x 5

Set two, 75% x 5

Set three, 85% x 5+

If week two: Set one, 70% x 3

Set two, 80% x 3

Set three, 90% x 3+

If week three: Set one, 75% x 5

Set two, 85% x 3

Set three, 95% x 1+

If week four, deload: Set one, 45% x 5

Set two, 55% x 5

Set three, 65% x 5 (stop at 5)

A detailed description of how to get into Wendler's 5/3/1 can be found here. Don't forget that if you are starting a new month add 5 pounds to your working one rep max bench and shoulder press and 10 pounds to your squat and deadlift

Conditioning

3 rounds for time of

Advanced: 50 double unders

                  15 dumbbell swings,  M70lbs/F40lbs

                  30 knees to elbows

Intermediate: 35 double unders

                      15 dumbbell swings, M55lbs/F30lbs

                      21 knees to elbows

Beginner: 25 double unders

                 15 Dumbbell swings, M35lbs/F20lbs

                 15 Hanging knee raises

WOD Tuesday 02 November 2010

5/3/1 Bench

If week one: Set one, 65% x 5

Set two, 75% x 5

Set three, 85% x 5+

If week two: Set one, 70% x 3

Set two, 80% x 3

Set three, 90% x 3+

If week three: Set one, 75% x 5

Set two, 85% x 3

Set three, 95% x 1+

If week four, deload: Set one, 45% x 5

Set two, 55% x 5

Set three, 65% x 5 (stop at 5)

A detailed description of how to get into Wendler's 5/3/1 can be found here. Don't forget that if you are starting a new month add 5 pounds to your working one rep max bench and shoulder press and 10 pounds to your squat and deadlift

Conditioning

3 Rounds for time

Run 400m

Power clean, 9 reps at 80% one rep max

21 clapping push ups

You may have to go back into you log books a bit to get you power clean one rep max. Get'er done.

WOD Monday 01 November 2010

5/3/1 Squat

If week one: Set one, 65% x 5

Set two, 75% x 5

Set three, 85% x 5+

If week two: Set one, 70% x 3

Set two, 80% x 3

Set three, 90% x 3+

If week three: Set one, 75% x 5

Set two, 85% x 3

Set three, 95% x 1+

If week four, deload: Set one, 45% x 5

Set two, 55% x 5

Set three, 65% x 5 (stop at 5)

A detailed description of how to get into Wendler's 5/3/1 can be found here. Don't forget that if you are starting a new month add 5 pounds to your working one rep max bench and shoulder press and 10 pounds to your squat and deadlift

Conditioning

21, 15, 9 rep rounds of

Bodyweight squat

Handstand push up

Use 35, 65 or 100% of your bodyweight for your squats 

WOD Saturday 30 October 2010

Clean and jerk

one rep every minute for ten minutes, post loads to the comments section

WOD Friday 29 October 2010

5/3/1 Press
If week one: Set one, 65% x 5
Set two, 75% x 5
Set three, 85% x 5+

If week two: Set one, 70% x 3
Set two, 80% x 3
Set three, 90% x 3+

If week three: Set one, 75% x 5
Set two, 85% x 3
Set three, 95% x 1+

If week four, deload: Set one, 45% x 5
Set two, 55% x 5
Set three, 65% x 5 (stop at 5)

A detailed description of how to get into Wendler's 5/3/1 can be found here. Don't forget that if you are starting a new month add 5 pounds to your working one rep max bench and shoulder press and 10 pounds to your squat and deadlift

Conditioning
5 rounds for time
5 reps from shoulder to overhead any way possible at 85% of your one rep max jerk
10 burpees

WOD Thursday 28 October 2010

5/3/1 Deadlift
If week one: Set one, 65% x 5
                     Set two, 75% x 5
                     Set three, 85% x 5+

If week two: Set one, 70% x 3
                     Set two, 80% x 3
                     Set three, 90% x 3+

If week three: Set one, 75% x 5
                       Set two, 85% x 3
                       Set three, 95% x 1+

If week four, deload: Set one, 45% x 5
                                  Set two, 55% x 5
                                  Set three, 65% x 5 (stop at 5)

A detailed description of how to get into Wendler's 5/3/1 can be found here. Don't forget that if you are starting a new month add 5 pounds to your working one rep max bench and shoulder press and 10 pounds to your squat and deadlift


Strength
Front squat 2/2/2/2/2/2/2

WOD Tuesday 26 October 2010

5/3/1 Bench
If week one: Set one, 65% x 5
                     Set two, 75% x 5
                     Set three, 85% x 5+

If week two: Set one, 70% x 3
                     Set two, 80% x 3
                     Set three, 90% x 3+

If week three: Set one, 75% x 5
                       Set two, 85% x 3
                       Set three, 95% x 1+

If week four, deload: Set one, 45% x 5
                                  Set two, 55% x 5
                                  Set three, 65% x 5 (stop at 5)

A detailed description of how to get into Wendler's 5/3/1 can be found here. Don't forget that if you are starting a new month add 5 pounds to your working one rep max bench and shoulder press and 10 pounds to your squat and deadlift


Conditioning
30 snatch for time

Advanced: M135lbs/F85lbs
Intermediate: M95lb/F65lbs
Beginner: M65lbs/F45lbs

Can be power snatches or squat snatches Just get the bar overhead in one fluid motion

WOD Monday 25 October 2010

5/3/1 Squat
If week one: Set one, 65% x 5
                     Set two, 75% x 5
                     Set three, 85% x 5+

If week two: Set one, 70% x 3
                     Set two, 80% x 3
                     Set three, 90% x 3+

If week three: Set one, 75% x 5
                       Set two, 85% x 3
                       Set three, 95% x 1+

If week four, deload: Set one, 45% x 5
                                  Set two, 55% x 5
                                  Set three, 65% x 5 (stop at 5)

A detailed description of how to get into Wendler's 5/3/1 can be found here. Don't forget that if you are starting a new month add 5 pounds to your working one rep max bench and shoulder press and 10 pounds to your squat and deadlift


Conditioning
3 rounds for time
Advanced: 50 squats
                   10 muscle ups
Intermediate: 50 squats
                      10 muscle up rows
                      10 ring dips
Beginner: 30 squats
                 7 horizontal rows
                 7 bench dips

WOD Saturday 23 October 2010

Run 5k

WOD Friday 22 October 2010

 If you are working on your muscle ups, this video may be just what you need

5/3/1 Press
If week one: Set one, 65% x 5
                     Set two, 75% x 5
                     Set three, 85% x 5+

If week two: Set one, 70% x 3
                     Set two, 80% x 3
                     Set three, 90% x 3+

If week three: Set one, 75% x 5
                       Set two, 85% x 3
                       Set three, 95% x 1+

If week four, deload: Set one, 45% x 5
                                  Set two, 55% x 5
                                  Set three, 65% x 5 (stop at 5)

A detailed description of how to get into Wendler's 5/3/1 can be found here. Don't forget that if you are starting a new month add 5 pounds to your working one rep max bench and shoulder press and 10 pounds to your squat and deadlift

Conditioning
3 rounds for time:
run 800m
21 knees to elbows
21 handstand push ups


If you can't yet do handstand push ups, do them piked. If you can't yet do knees to elbows, do hanging knee raises
 

WOD Thursday 21 October 2010

Take some time to  celebrate the strong women in your life

5/3/1 Deadlift
If week one: Set one, 65% x 5
                     Set two, 75% x 5
                     Set three, 85% x 5+

If week two: Set one, 70% x 3
                     Set two, 80% x 3
                     Set three, 90% x 3+

If week three: Set one, 75% x 5
                       Set two, 85% x 3
                       Set three, 95% x 1+

If week four, deload: Set one, 45% x 5
                                  Set two, 55% x 5
                                  Set three, 65% x 5 (stop at 5)

A detailed description of how to get into Wendler's 5/3/1 can be found here. Don't forget that if you are starting a new month add 5 pounds to your working one rep max bench and shoulder press and 10 pounds to your squat and deadlift

Conditioning
3 rounds for time
Advanced: 50 box jumps, M24"/F20"
                   21 deadlifts at 60% working 1rm
                  30 pull ups
Intermediate: 30 box jumps, M25"/F20"
                      21 deadlifts @ 60% working 1rm
                      21 pull ups
Beginner: 20 box jumps, M20"/F12"
                 15 deadlifts @ 60% working 1rm
                 15 jumping pull ups
 

WOD Tuesday 19 October 2010

Greg Amundson the original firebreather doing power Elizabeth. In this video he does power cleans, we will be doing full squat cleans

5/3/1 Bench
If week one: Set one, 65% x 5
                     Set two, 75% x 5
                     Set three, 85% x 5+

If week two: Set one, 70% x 3
                     Set two, 80% x 3
                     Set three, 90% x 3+

If week three: Set one, 75% x 5
                       Set two, 85% x 3
                       Set three, 95% x 1+

If week four, deload: Set one, 45% x 5
                                  Set two, 55% x 5
                                  Set three, 65% x 5 (stop at 5)

A detailed description of how to get into Wendler's 5/3/1 can be found here. Don't forget that if you are starting a new month add 5 pounds to your working one rep max bench and shoulder press and 10 pounds to your squat and deadlift

Conditioning
21-15-9 reps of
Advanced: Squat clean, M135/F85
                  Ring Dips
Intermediate: Squat clean, M95/F65
                       Dips
Beginner: Squat clean, M65/F45
                 Bench Dips