River City CrossFit

“Put In Work”

admin — Wed, 22 Feb 2012 07:00:32 +0000

WARM UP:
Foam roll
Lunge w/twist
Frog jumps
Slam balls x10
Back extensionsx10
Good morningsx10
2rds

Bench press
10×4
70-75%

WOD:
25 pushups
Frog jumps down and back
10 ring dips
4 RDS for time

“Unfathomable Power”

admin — Tue, 21 Feb 2012 07:00:57 +0000

WARM UP:
Foam roll
2min jump rope
2laps around the bld
10 Squats
10 push ups
2rds

Skill Work:
Gymnastics 10min
Oly work 10 mins

WOD:
12 wall ball 20/14
12 pull ups
35 unbroken d/u
10 min AMRAP

“Set it Free”

admin — Mon, 20 Feb 2012 07:00:39 +0000

WARM UP:
Foam roll
10 good mornings
10 air Squats
Lunge w twist
10 burpees
10 step ups each leg
2rds

Max Effort Deadlift
10 Mins

WOD:
10 good mornings 115/75
400 m run
10 straight leg deadlifts
10 super mans
4rds for time

“Deal of the Day”

admin — Sun, 19 Feb 2012 17:30:26 +0000

WARM UP:
Foam roll
Outside drills

8 x 100 meter sprints
90 sec rest

WOD:
33 Abmat Sit-ups
25 Air Squats
Farmers Carry 75ft
800m run
Farmers Carry 75ft
3rds for time

“Thunder Rolls”

admin — Sat, 18 Feb 2012 15:48:44 +0000

WARM UP:
Foam roll
Lateral lunge
Figure fours x5
Shoulder dislocates
Shoulder press
Split jerk
2 mins double unders
350 m row
2rds

10 x 3 strict press @ 55-65%

WOD:
5rds of
1 Push Press – 70-75% of max
1 Strict Chin Up
3 Push Presses
3 Strict Chin Ups
Max Reps of Push Press
Max Reps of Strict Chin Ups
*Rest 90 seconds between rounds
Scaled =sub pushups for pull up

“Are You Ready?”

admin — Fri, 17 Feb 2012 07:00:19 +0000

WARM UP:
Foam roll
Lateral lunge
15 pushups
10 Squats
5 pull ups
Figure fours
High knees

SKILL WORK:
Mid hang clean

15 mins to build to a heavy clean

WOD:
3 full cleans (squat)
6 pull ups
9 pushups
3 min AMRAP
Rest 3 mins

3 full cleans (squat)
6 pushups
9 pull ups
6 min AMRAP
Rest 3mins

Cleans
As many reps in 3 mins

Rx135/95
Pha @65%

“I’m Allergic”

admin — Thu, 16 Feb 2012 07:00:24 +0000

WARM UP:
Foam roll
25 double unders
Frog jumps
Bear crawls
Lunge d/b backwards
Drop Squats 20
2rds

SKILL WORK:
Clean pullunders
Mid hang clean

D/E
10×4 back squat 55-70%
every minute

WOD:
30 unbroken double unders
10 deadlifts 225/155
15 box jumps 24/20
12 min AMRAP

“Often imitated….”

admin — Wed, 15 Feb 2012 07:00:43 +0000

WARM UP:
Foam roll
250 m row
Shoulder dislocates
Strict press X10
Push press x10
Strict press x10
Split jerk x10

SKILL WORK:
Clean pull unders
Snatch pull unders
Power cleans
Power snatches

7 mins to build to a heavy strict press
Rest 3mins
7 mins to build to a heavy split jerk

WOD:
15 military press (pick your weight w/dumbells or KB’s)
10 strict toes to bar
5 bench press @75%
3 RDS not for time

Rest As long as needed
90 sec clock to get 33 burpees

“Heart-N-Soul”

admin — Tue, 14 Feb 2012 07:00:03 +0000

WARM UP:
Foam roll
Drop squatsx10
Lunge w/twist
Lateral jumps into a Burpee d/b
Squats X10
Sit-ups x10

SKILL WORK:
6-8 reps Kipping pull ups
6-8 reps butterfly pull-up
5-10 reps strict handstand pushups
10-12 reps Kipping handstand pushups

WOD:
5 clapping pushups
10 goblet Squats
15 kb swings
Run around the bld
AMRAP 20 mins

“And The Winner Is…”

admin — Mon, 13 Feb 2012 07:00:44 +0000

WARM UP:
Foam roll
50 double unders
Burpee broad jump
Box step ups 10 each leg
Lateral shuffle x5
Zombie walk
Good mornings x10
Back squat x10

High Bar Back Squat
Max Effort – 15 mins
5-5-5-5-5
Start at 55%

3×5 good mornings
135/95

WOD:
3 power cleans
3 front squats
25 abmat sit-ups
3 power snatches
3 Over Head Squats

4 rds for time
RX 100/75
PHA @ 40% of max effort weight set/ if weight is greater than RX