Running with "ANGIE" (or Rest)

WOD
1 Mile Run
100 Pull-ups
1 Mile Run
100 Push-ups
1 Mile run
100 Sit-ups
1 Mile Run
100 Squats

Clean & Snatch

Warm-up/Skill
800m run time trial

Strength
Snatch High Pull from blocks
6 x 1 @ 80-100% of 1RM (of snatch)
+
Snatch
5 x 2 @ 70%
+
Clean High Pull from blocks
6 x 1 @ 80-100% OF 1RM (of Clean)
+
Clean
5 x 2 @ 70%


WOD
3 Rounds for time of;
5 Deadlifts @ 225/145#
10m burpee broad jump
3 Stone to shoulder
10m Sprint

a devils tale

Warm-up/Skill
3 x 10 Bent over Dumb bell row
+
1k row for time (record this score)


Strength
150 Ring push ups in as few sets as possible



WOD
4 rounds for time of;
50- Double unders
5- Chest to bar pullups
15- Air squats
5- Chest to bar pullups

Snatch Balance

Warm-up/Skill
3 x 20 Jumping air squats
+
2 x 10 pistols (each leg) (sub is pistols from 12" box)


Strength
Snatch Balance
10 x 2 increasing in weight
+
1 rep max over head squat



WOD
6 Min AMRAP
3- Power snatch @ 105/75#
6- Burpees
9- Ring dips




OPTIONAL
(Not to be done in the same time frame as that listed above)
Listed below is a WOD for those, needing to up their cardio endurance:

A.M. WOD
warm up with 400m run
than
8 x 200m
30 sec rest in between
than 400m cool down

REST

REST

It's OK tomorrow is a rest day...

Warm-up
Spend a good amount of time warming up


"Lumberjack 20"
20 Deadlifts (275/185#)
Run 400m
20 KB swings (2pood/1.5pood)
Run 400m
20 Overhead Squats (115/75#)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45/25# each hand)
Run 400m

On Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others.
Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.

Multi Minis

Warm-up/Skill
100 Double unders
400m run
50 Double unders
200m run


WOD 1
5 Min AMRAP
3 Power cleans @ 155#
7 pull-ups



WOD 2
(clock starts)
Hold a continuous 1 minute plank
Than,
3 Rounds of;
10 wall balls
10 ring dips
Than,
Hold a continuous 1 minute plank
(clock stops)




WOD 3
6 Min amrap
10 push press 95/65
10 burpees

REST OR MAKE-UP DAY

REST or make-up

Gymnasty...

Warm-up/Skill
30 GHD situps
30 GHD back extensions



Strength
5 x 10 Ring push-ups (with weight vest)
+
5 sets max rep strict pull-ups
+
5 x 5 wall walks
+
Accumulate 4 minutes of "L-sit" on rings or parallettes



WOD
12 Min AMRAP
3 bar muscle-ups  (or 6 chest to bar pullups)
6 HSPU
9 box jumps
12 air squats

Compare and Share...

Warm-up/Skill
Extra time spent rolling out & stretching the lower back
+
"ANNIE"
50-40-30-20-10
Double unders
Situps


Strength
Squat cleans
3-3-3-3-3 (increase in weight)
NOTE: Each set of 3 should be unbroken touch & go's



WOD

Below is a WOD from the mainsite  (CrossFit.com)
Every now and than I'm going to throw in a mainsite WOD, so you can compare your times to peopel from around the world. (Sunday 120819)
Five rounds for time of:
5 Deadlifts @ 275/155#
10 Burpees

Here are some times, there are more in the comment section on mainsite.
5:17---6:24---6:36---6:42---7:40---8:05---8:28---8:52

Yes we're still working OLY

Warm-up/Skill
Pistol Work
3 x 10 pistols from the the 12" box
(left + right = 1)



Strength
Complex
3 Push press + 1Split Jerk
2 x 50% of Jerk
2 x 60% of Jerk
2 x 65% of Jerk
+
Hang Power Snatch
(starting below the knee)
3 x 4 @ 50% of snatch
+
Muscle Snatch
3 x 4 @ 35% of snatch
NOTE: Remember the muscle snatch is a "power snatch" without the dip to catch


WOD
4 rounds for time;
5- HSPU
10- Burpees
15- Pull-ups
20- Squats

REST

REST...
REST...
REST...
REST...
REST...
REST...
REST...
REST...
REST...
REST...
REST...
REST...
REST...
REST...
REST...
REST...

Oklahoma's Own

If you didn't hate me before, you will today!

Today is just warm-up as well as you can and than WOD...

the WOD, named after one of Oklahoma's very own hero's is...

Robert James Kalsu (April 13, 1945 - July 21, 1970) was selected as an Oklahoma Sooner All-American Tackle in 1967. As an eighth-round draft pick of the Buffalo Bills in 1968, he started eight games at Guard and was voted the team's top rookie in 1968. He began fulfilling his ROTC obligation with the US Army following the '68 season and started his tour of duty in Vietnam in November of 1969, where he served with Battery C, 2nd Battalion, 11th Artillery, 101st Airborne Division. His MOS was 1193-Field Artillery Unit Commander. LT Kalsu was killed by mortar fire on July 21,1970 at Firebase Ripcord near the Ashau Valley.  (via CF Football)




"KALSU"
For time
100 Thrusters @ 135/95#
Every minute on the minute complete 5 burpees

30 min time cap,or if your close enough at 30 min you can finish.

the DL says..."just breath"

Warm-up/Skill
4 rounds of
25 wall balls
rest 1 min
(each set of 25 for time)


Strength
4 x 250m row
2 min rest in between



WOD
For time:
"Jumping Jack"---A friend of Jerry
50 double unders
400m run
100 double unders
1k row
100 double unders
400m run
50 double unders

Yes more snatch...

Warm-up/Skill
Max rep KB swings @ 70# (men only)
Max rep KB swings @ 55# (men & women)
Max rep KB swings @ 35# (men & women)
Max rep KB swings @ 25# (women only)


Strength
(using the wooden blocks)
Complex 1
Block snatch pull + block squat snatch
3 x 70% of snatch
2 x 75%
+
Complex 2
Block clean pull + block squat clean
3 x 70%
2 x 75%
+
Complex 3
Snatch deadlift + snatch pull
3 x 65%
2 x 70%



WOD
21-15-9
Power cleans @ 135/95#
later jumps (over bar)

REST

REST

You may need a rest after this!

Warm-up/Skill
Spend a lengthy amount of time warming EVERYTHING up....

Strength
3 x 100m sled drag @ sled + body weight


WOD
30 stone to shoulder
+
30 tire flips
+
30 thrusters @ 50% of body weight

NOTE: The reps can be broken up how ever you like.  (i.e. 2 stones, 3 thrusters, 2 stones, 5 tire flips etc.)
MURPH STYLE

Upper OLY

Warm-up/Skill
Accumulate 3 min of L-Sit on parallettes
(place a 45# under feet to hover over)
+
7 x 3 Strict hand stand push-ups
(no more to 2 mats allowed)


Strength
Jerk
3 x 60%
3 x 65%
2 x 70%
2 x 75%
2 x 80%
+
Hang Power Clean
3 x 4 @ 50% of clean
Note: Start just below the knee
+
3 sets of the following complex;
3 Snatch grip Push Press + 2 Overhead squat @ 65% of snatch


WOD
12 Min AMRAP
200m run
3- power snatch @ 95/75#
10- push-ups

Step your game up...

Warm-up/Skill
Pick your poison of 6 min Tabata
(20 secs of work + 10 secs of rest for 6 min)


Strength
Back Squats
"Pause-n-go"
3-3-3-3-2-2-1-1  ----Increasing in weight

Note: At the bottom of your squat count 3 seconds and explode up as fast as possible



WOD
3 rounds for time
10- front squats @ 95/75#
10- weighted step ups on to a 12" box (both feet on box=1) [using the barbell]
10- pull-ups

NOTE: On the step-ups the weight can be held in the front rack or back squat position.

Sunday funday

Rest or make-up...and a question!?!?!?!

What is the one movement you would hate to see in a competition....

Off the blocks...

Warm-up/Skill
4 x 200m run
1 min rest in between runs
+
Muscle up progression


Strength
(using the lifting blocks)
Complex 1
Block snatch pull + block squat snatch
3 x 65%
3 x 70%
+
Complex 2
Block clean pull + block squat clean
3 x 65%
3 x 70%




WOD
3 rounds for time
3- clean & jerks @ 75% of 1RM
10- Wall balls
3- Muscle ups

Pyramid Helen

Warm-up/Skill
EMOTM 5 Min
10 burpees


Strength
1 RM thruster for the day


WOD
Pyramid Helen
For time;
1200m run
63 kb swings  @ 55/35#  (1.5/1 pood)
36 pull-ups
800m run
42 kb swings
24 pull-ups
400m run
21 kb swings
12 pull-ups

S Q U A T...

Warm-up/Skill
4 x 5 tire flips
+
3 x 20 jumping air squats (focus on full extension of the hip)




Strength
Back squat
1 x 15 @ 65-70%
2 x 10 @ 70-80%
3 x 5 @ 80-90%



WOD
4 RFT
5- front squats @ 95/65#
10- lateral jumps over the bar
5- pull-ups

REST or Active recovery

Active recovery options...

2 x 1 mile time trial

or

2 x 1k row time trial

or

20 min AMRAP of
5- burpees
10- squats
15- sit-ups

or

any other body weight movement exercise, not to exceed 1 hour total

All about the speed...

Warm-up/Skill
2 x 20 weight vest shoot-thru's on the parallettes
***The starting position is the push-up position with your hands on the parallettes.  Complete a push-up, than shoot legs through (or walk them) to the front. Complete a dip with the body as planked out as possible, (hands still on parallettes).  That is one rep.

+

100 double unders in as few sets as possible
Each time the rope stops the penalty is a 200m run


Strength
2 x 10 push press @ 65% & 75%
+
Jerk (from the front rack)
3 x 3 @ 75% (focusing more on technique than weight)
+
Find 1 RM Jerk from behind the neck



WOD
4 Rounds for time of;
5- Thrusters @100/70#
10- Burpee pull-ups
15- Hand release push-ups

Active recovery...Kind of

Your choice of;

5k run for time

or

3 x 2k row (each 2k row for time)
rest 4 min in between sets

or

For time; 
(in order)
100 Burpees
200 Double unders
300 air squats

Recover...

RELAX

or

Stretch

+

Light run (or row)

+

Stretch again
...........................................
For those that did not compete Saturday
...........................................


Warm-up/Skill

25 Burpees for time

+

Pistol progression
Alternating pistols
3 x 20 from 12" box

***If you have pistols
2 x 20
each set of 20 for time


Strength
Axle deadlift
10-10-7-5-5-3  (increasing in weight)



WOD
3 stone to shoulder
6 box jumps @ 30''/24''
9 pull-ups

GAME DAY

Good luck 405er's

Comp week day 6...REST

REST AND STRETCH... that is all

Comp week day 5... throttle back

Warm-up/Skill
100 Double unders--- in as few sets as possible
(every time the rope stops, there is a 15 sit-up penalty)
+
50 Burpees for time
+
stretch


WOD
50 Air squats
1k row
50 Air squats


and then


STRETCH

Comp Week...Day 4... going through the motions

Warm-up/Skill
3 x 10 pull-ups  (avoid ripping as much as possible. Is you feel as though your about to rip, stop)
+
3 x 15 burpees (focus on controlled breathing)
+
2 x 20 sit-ups

Strength
Work on over head carry technique
+
Back squat
1 x 5 @65%
+
Front Squat
1 x 5 @65%
+
Over head squat
1 x 5 @65%


WOD
3 rounds for time of;
10- Bar only thrusters
20- Sit-ups
30- Air squats