River City CrossFit

Team Up

admin — Sat, 19 May 2012 13:25:04 +0000

WARM UP:
Outside
Tempo runs
Inch worms

Snatch Practice
15-20 reps
25 mins

Team WOD: (teams of 4)
Part one: a race
Partner carry around bld
(each teammate must be carried)
Rest 5mins
With a 24 min clock
10 mid hang power cleans 135/95
15 shoulder to overhead 135/95
10 burpees
Every 3 mins rest for 1 min
start where you left off
0ne person works at a time
Record total RDS

I Can Make You a Man

admin — Fri, 18 May 2012 06:00:48 +0000

WARM UP:
Foam roll
Mobility work

20 mins gymnastics practice
(athletes choice)

WOD:
9 Man makers
30 d/u
7 man makers
30 d/u
5 man makers
30 d/u
For time
12 min cap

You Better WORK

admin — Thu, 17 May 2012 06:00:28 +0000

WARM UP:
Foam roll
10 Supermans
10 v-ups
5 toe grab and reach
500 m row (250 easy
pressing from ball of foot 250
tough foot flat)
10 GHD situps
10 back extensions
10 hip extensions

Front squats
1-1-1-1-1
Build to 95%(30-90 rest between)
8-10 attempts clean build
to a heavy single
25 min total

WOD:
800 m run
21 thrusters
21 kb swings
15 thrusters
15 kb swings
9 thrusters
9 kb swings
15 min cap
95/65
Pha 135/95

Show Em How You ROLL

admin — Wed, 16 May 2012 06:00:39 +0000

WARM UP:
Foam roll
800 m jog
Lunge good mornings X10
Lunge squats x 10
5 bottom squat holds 8-12 sec hold
15 light kb swings

20mins bench press
6-6-6-6
Build to 70-75%
3×9 weighted dips (ring or stationary)

WOD:
60/30
Pullups
Handstand pushups
3rds
3mins rest
60/30
Burpees
Box jumps
3rds
(60 secs work 30 secs rest)

Change

admin — Tue, 15 May 2012 06:00:27 +0000

WARM UP:
Foam roll
Skill transfers
Pressingx4
Heaving x4
Balancex4
Dropx4
2rds PVC/bar

20 mins
3-3-3-3
Snatch balance build
to a tough 3
snatch build to a heavy
single in 6-8 attempts

WOD:
Nancy
400 m run
15 ohs 95/65
5rds for time
(10 sumo deadlift high pulls
penalty for dumping the bar)

Ninja Pig

admin — Mon, 14 May 2012 06:00:19 +0000

WARM UP:
Foam roll
Lunge d/b
10 high jumps
10 ohs
2laps
10 step ups
10 air squats
1lap

Back squat (low back)
1-1-1-1-1
Build to 95%
(30-90 rest between sets)
Good mornings
3 x 8
@25-35% of backsquat weight
(30-90 rest between sets)

SKILL WORK:
10-20 reps strict Pullups
8-15 reps strict muscle ups in place
of Pullups if @ level of skill

WOD:
200 slam balls
200 situps
300 d/u
Complete as many reps as possible
In 8 mins
Record how many completed reps
for each exercise (athletes choice
how they are broken up
(ie 5-10-15,10-20-30)
The goal is to complete as many
reps as possible for each

Saturday

admin — Sat, 12 May 2012 13:16:39 +0000

WARM UP:
Outside warm-up

Clean & Jerk
Build to a heavy single
in 10 attempts
Then 3-5 singles at 90%
(15 mins)

Snatch
3 x 4 at 75%
(10 mins)

WOD:
3 Rds AFAP
6 Power Clean @ 80%
3 Push Press
6 box jumps (30/24″)
rest 1 min

We’ve Got Fun and Games

admin — Fri, 11 May 2012 06:00:01 +0000

WARM UP:
Foam roll
Lunge down
Backwards lunge
Frog jumps
bear crawls
Leg swings
Single leg step ups
Run with rope around bld

Bench press
10×2 @ 75%
15 mins

WOD:
3rds
800m run
25 Supermans
50 lunges

Go HAM or Go Home

admin — Thu, 10 May 2012 06:00:46 +0000

WARM UP:
Foam roll
Shoulder stretch band
Shoulder dislocates
10 light kb swings Russian
10 light kb swings American

Front Squat:
90% 5×2 (ME last set)
(10 mins)

Clean practice (10 Mins)
from the ground
into a full squat
to set position for a jerk

Technique: Handstand Walks

WOD:
4 RFT
7 HSPU
14 pull-ups
7 abmat situps
(with slam ball or GHD)

It Was Sabotage

admin — Wed, 09 May 2012 06:00:42 +0000

WARM UP:
Foam roll
Strict press from behind the
neck x 10 (narrow and wide)
Split jerk x 10
500m run
Strict Pullups x 10
(overhand and supinated)

Push Press: 80-85%
3×3 (ME last set)
Weighted Pull-Ups: 3×6
20 min clock

WOD:
4 rds of 100m sprint on the min
rest 3 min
then

3 RFT
10 SDHP (95/65)
10 K2E
10 Hand Release push-ups
rest 3 min between RDS

then: Tabata DU’s