SUNDAY 2.1.15 WOD

Screen Shot 2015-01-31 at 4.13.36 PM

PART 1: 15 Minute Clock

Intermediate:  Build to a challenging pause 3RM OHS out of racks
Advanced: Complete 5 Sets of

1 Hang Snatch (full squat) + 1 OHS + 1 Snatch Balance + 1 OHS

PART 2:  “Keep It Steady”

9 Min Solo AMRAP (2 Heats)
250/200m Row
15 OHS 95/65

Scale OHS to Barbell/Dumbell Thrusters

PART 3:  Stretch

or
OLYMPIC WOD
PART 1:  Halting Snatch Deadlift
PART 2:  Hang Snatch High Pull
PART 3:  Snatch Complex
3 Second first pull to just above the knee
Without stopping the pull execute a Snatch High Pull
Bar returns to the floor
3 Second first pull to just above the knee
Without stopping the pull execute a Full Snatch
PART 4 10 Min Snatch EMOM (Have Fun With It!)

SATURDAY 1.31.15 WOD

 

image2

Congrats Jan on Ramp Grads!!

PART 1: 7-10 MIN

Practice Hang Power Clean High Rep Technique

PART 2:

With a Partner. One person works at a time.

20 MIN AMRAP
100 Wall Balls
75 DUs
50 Hang Power Cleans 75/45
25 TTB

or

OLYMPIC WOD

1 Set of 3 Reps @ 50%
1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 70%
2 Sets of 2 Reps @ 75%

Snatch Balance

1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 70%
1 Set of 2 Reps @ 80%
3 Sets of 2 Reps @ 90%

Clean Pull

1 Set of 3 Reps @ 90%
1 Set of 3 Reps @ 100%
3 Sets of 2 Reps @ 105%

FRIDAY 1.30.15 WOD

photo 1

DETOX WOD RETEST

PART 1: 7 – 10 MIN

Warm up to Front Squat off the Rack to weight used for PART 2.

PART 2:

8 MIN AMRAP
10 Pullups
15 Front Squats 115/75
20 Burpees

Retests for Detox Participants must use Judge in order to have valid score

OLYMPIC WOD – ACTIVE RECOVERY

 

THURSDAY 1.29.15 WOD

photo 2-2

PART 1: 15 MIN

Build up to challenging – Pause Overhead Squat x 2 with FULL ROM

PART 2:

20 MIN AMRAP

With Partner P1 completes a full round then P2 completes a full round.

10 Cals Rowing or Air Dyne
10 OH Walking Lunges 45/25
10 Russian Swings( Heavier than you would normally swing)

or

OLYMPIC WOD

Hang Power Clean from Below the Knee

1 Set of 4 Reps @ 50%
1 Set of 4 Reps @ 60%
3 Sets of 4 Reps @ 70%

Clean

1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 70%
4 Sets of 2 Reps @ 80%

Jerk

1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 70%
1 Set of 2 Reps @ 80%
3 Sets of 1 Rep @ 90%

Hang Clean Pull from Below the Knee

4 Sets of 4 Reps @ 80%

Back Squat

1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 70%
1 Set of 3 Reps @ 80%
3 Sets of 3 Reps @ 85%

RDL

1 Set of 2 Reps @ 100%
1 Set of 2 Reps @ 105%
3 Sets of 3 Reps @ 110%

WEDNESDAY 1.28.15 WOD

photo 2-1

PART 1:

Start with a light KB that allows full ROM

3 Rounds NFT
3 Single Arm Swings R
3 OHS R
3 Windmills R

Repeat all on L

PART 2:

24 MIN EMOM

1. 8 to 10 Cals on the Rower or AirDyne Max Effort

2. 3 to 5 Challenging Gymnastic Movement – Bar or Ring MU, C2B Pullup,
Unassisted Pullup, Strict Pullup

3. 10 to 15 Bodyweight Walking Lunges

4. 10 to 15 Ring Pushups or Regular Pushups

COOL DOWN – Coach led Static Stretching Routine

OLYMPIC WOD- ACTIVE RECOVERY

SCHEDULE UPDATE

ALL CLASSES TONIGHT WILL RUN AS NORMAL.

SCHEDULE UPDATE

THE NOON CLASS FOR TODAY IS BEING CANCELLED.

 

SCHEDULE UPDATE

WE ARE ALSO CANCELING THE 9:30am WOMEN ‘S CLASS TODAY. IN ADDITION ‘KIDS DO WORK’ IS CANCELLED.

WE WILL PROVIDE AN UPDATE ABOUT THE NOON CLASS AT 10am.

 

TUESDAY 1.27.15 WOD

photo 1-1

EVERYONE BE CHECKING THE WEBSITE TODAY IN CASE OF SNOW RELATED CANCELATIONS. THANK YOU

PART 1:  20 MIN

Build to “heavy of the day” in the following complex: 1 Hang Power
Snatch + 1 Hang Squat Snatch

PART 2:

8 MIN AMRAP:
8 Hang Power Snatches
40 DUs

Rx 115/75
Suggested loads – 95/65, 75/55

or

OLYMPIC WOD

Hang Power Snatch Below the Knee

1 Set of 4 Reps @ 55%
1 Set of 4 Reps @ 65%
3 Sets of 2 Reps @ 75%

Snatch

1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 70%
2 Sets of 2 Reps @ 80%
1 Set of 2 Reps @ 85%
1 Set of 1 Rep @ 90%

Hang Snatch Pull from Below the Knee

3 Sets of 3 Reps @ 90%
3 Sets of 2 Reps @ 100%

Back Squat

1 Set of 4 Reps @ 60%
1 Set of 4 Reps @ 70%
3 Sets of 4 Reps @ 80%

SNOW UPDATE

5,6,7 A.M CLASSES ARE CANCELLED FOR TOMORROW. PAY ATTENTIONS FOR UPDATES THROUGH OUT THE DAY.

MONDAY 1.26.15 WOD

photo 3-2

EVERYONE BE CHECKING FOR CANCELATIONS DUE TO SNOW STARTING FOR TOMORROW AND THROUGH TUESDAY. THANK YOU

PART 1: 9 MIN WARM UP EMOM

MIN 1 – 1 TGU L & R

MIN 2 – 20/30 sec Handstand Wall Hold

MIN 3 – 10-15 Hollow Rocks

PART 2: 20 MIN Cap

21-15-9-3
KB Front Squat 53/35
Pullup or Ring Row
Burpee

or

COMPETITOR WOD

20-16-12-8
Front Squat 135/105
C2B Pullups
Burpees

or

OLYMPIC WOD

Snatch Push Press + Overhead Squat

3 Sets of 3 Sn.P.Pr. + 2 Oh.S.

Power Snatch

1 Set of 6 Reps @ 50%
1 Set of 6 Reps @ 60%
1 Set of 4 Reps @ 70%
2 Sets of 2 Reps @ 80%

Snatch Pull

1 Set of 4 Reps @ 90%
4 Sets of 2 Reps @ 100%

Snatch Balance

1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 70%
2 Sets of 2 Reps @ 80%

Front Squat

1 Set of 4 Reps @ 60%
1 Set of 4 Reps @ 70%
3 Sets of 4 Reps @ 80%

KIPPING PULL-UP CLINIC

When: Sunday 2/8 12:30-1:30 pm

Cost: $15

CrossFit Gymnastics Certified coaches Tino and Melissa are leading an hour long clinic on kipping pull-ups. The goal of the clinic is to help athletes better understand the mechanics of the kipping pull-up and learn drills to improve their kip. The techniques and drills can be beneficial to athletes just learning kipping pull-ups as well as those who are advanced and are looking to increase efficiency. The clinic is very interactive, so be ready to work (and have fun of course)!!! Space is limited, so sign up at the whiteboard today!

SUNDAY 1.25.15 OLYMPIC WOD

SUNDAY OLYMPIC WOD

PART 1:

10 Min Clock

Pause Power Clean (Clean Warm-Up)

Pause Positions:  Knees, Mid-Thigh, Pockets, Reception

PART 2:  

10 Min Clock

Drop to Split, Jump to Split (Split Jerk Warm-Up)

PART 3:  

10 Min Clock

Jerk Balance

PART 4:

15 Min Clock

Build to a Heavy: Power Clean + Jerk Dip + Full Split Jerk

SUNDAY 1.24.15 WOD

SUNDAY 1.25.15

PART 1:

Benchmark:

12 Minutes to find 10 RM Front Squat (Max 2 Attempts, No Rounded Backs)

~Rest 10 Minutes~

PART 2: Open Prep

16 Min Partner AMRAP

50 Calorie Row
40 Power Cleans 135/95
30 Front Squats
20 S2O

10 Muscle-Ups (Ladies 10 C2B + 10 Ring Dips)

PART 3: Stretch

BIG DOGS
(Looking to Compete at Rx Level)
Complete As Prescribed

PACK (The Majority)
Scale The Workout Barbell Weight (115/75, 95/65, etc.) For Virtuous Movement
Scale Skilled Movements i.e. Muscle-ups To Keep Moving

PUPS (Building Basic Strength & Conditioning) &
Consider Substituting Dumbbells For Barbells.

SOLO (Recovering From An Injury, Or Just Starting)
Halve Volume
Substitute Dumbbells For Barbells.

SATURDAY 1.24.15 WOD

photo-1

JJ Dropping in at Hyper Fit in Ann Abor

6 Min Clock
Box Jumps or Step Ups. Must switch every 60 SEC

4 Min Rest

6 Min Clock
Row for Cals. Must switch every 60 SEC

4 Min Rest

6 Min Wall Balls. Must switch every 60 SEC

or

OLYMPIC WOD

Hang Power Snatch

1 Set of 3 Reps @ 50%
1 Set of 3 Reps @ 60%
4 Sets of 3 Reps @ 70%

Hang Power Clean + Push Press

1 Set of 3 Reps @ 50%
1 Set of 3 Reps @ 60%
4 Sets of 3 Reps @ 70%

Hang Clean Pull from Below the Knee

1 Set of 4 Reps @ 90%
3 Sets of 3 Reps @ 100%

Back Squat

1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 70%
5 Sets of 3 Reps @ 80%

Back Extensions

3 Sets of 10 Reps

FRIDAY 1.23.15 WOD

photo 5

PART 1: 10 MIN

Build/Practice Overhead Squat or Front Squat to be used in PART 2.

3 Individual Rounds of:

3 MIN AMRAP:

5 Overhead Squats 135/95
10 C2B Pullups
15 Bar Facing Burpees

3 MIN Rest

OLYMPIC WOD – ACTIVE RECOVERY

 

THURSDAY 1.22.15 WOD

photo 4

PART 1: 10 Min to build to “Heavy of the Day”

Power Clean

or

Advanced 3 TnG Power Cleans

PART 2:

20 Min Every other MOM – 65-75% of the “heavy” they found in P1.

On minute #1: P1 will do – 6 UB Power Cleans + 6 Burpees while P2 rests

On minute #2: P2 will do – 6 UB Power Cleans + 6 Burpees while P1 rests

ADVANCED 155/105

or

OLYMPIC WOD

Snatch

1 Set of 2 Reps @ 60%
2 Sets of 2 Reps @ 70%
1 Set of 2 Reps @ 80%
3 Sets of 2 Reps @ 85%

Snatch Pull

2 Sets of 2 Reps @ 100%
4 Sets of 1 Rep @ 110%

Split Jerk

1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 70%
1 Set of 2 Reps @ 80%
1 Set of 1 Rep @ 85%
3 Sets of 1 Rep @ 90%

Snatch Grip RDL

4 Sets of 5 Reps @ 100%

WEDNESDAY 1.21.15 WOD

photo 2

PART 1: 10 MIN EMOM

MIN 1 – 1 TGU R & L

MIN 2- 5 R & 5 L – Single Leg KB Deadlift

PART 2: 15 Min CAP

21-15-9-15-21

Reverse Lunges 45/25

Pushups

30 DU After each round (scale to half reps or 60 singles)

OLYMPIC WOD – ACTIVE RECOVERY

TUESDAY 1.20.15 WOD

image

PART 1: 15 Min Clock

Build to “Heavy of the Day” in the following complex – 1 Hang Squat
Clean + 1 Squat Clean

PART 2:

Complete 3 Rounds NOT for time Rest as needed between sets

A1. 25 Unbroken Wall Balls

A2. Accumulate 10 Strict Pullups – add a Weight Vest if capable (does not have to be unbroken)

or

OLYMPIC WOD

Power Snatch + Behind the Neck Snatch Push Press + Overhead Squat

1 Set of 3 P.Sn. + 3 B.N.Sn.Gr.P.Pr. + 3 Oh.S. @ 50%
1 Set of 3 P.Sn. + 3 B.N.Sn.Gr.P.Pr. + 3 Oh.S. @ 60%
1 Set of 3 P.Sn. + 3 B.N.Sn.Gr.P.Pr. + 3 Oh.S. @ 65%
2 Sets of 3 P.Sn. + 3 B.N.Sn.Gr.P.Pr. + 3 Oh.S. @ 70%

Power Clean + Front Squat + Push Jerk

1 Set of 3 P.Cl. + 3 F.S. + 3 Jr. @ 50%
1 Set of 3 P.Cl. + 3 F.S. + 3 Jr. @ 60%
1 Set of 3 P.Cl. + 3 F.S. + 3 Jr. @ 65%
2 Sets of 3 P.Cl. + 3 F.S. + 3 Jr. @ 70%

TUESDAY 1.20.15 KIDS WOD

unnamed-1

unnamed

WU: 3 rounds: 1 wall walk, 10 jumping jacks, 10 mountain climbers, 5 burpee broad jumps

Skill: push press

WOD: 8 minute AMRAP: 3 push presses, 6 hurdle jumps, 9 wallballs

Game: CrossFit duck duck goose

Cool Down: yoga poses