REST DAY

Mobility WOD: http://mobilitywod.blogspot.com/

Strength
Hang Power Snatch
5-5-5

WOD 4 Rounds
6 Left Arm KB Power Snatch 24/16
6 Right Arm KB Power Snatch 24/16
12 KB Swing 24/16
CFS 200m Run

Stabilization
3 Sets of 10 Spiderman Push Ups

28/10/2010

Strength/Skill
Catch a missed Strength Session or work a needed skill

WOD #1 AMRAP 10min
5 Thrusters 40/30
10 Box Jumps

*Only one person doing Thrusters at any time. (5reps per Team member)
*Both Team members work at same time on Box Jumps (10reps as a Team)

REST

WOD #2 AMRAP 10min
5 C2B Pull Ups
7 Push Ups
10 Double Unders

*Only one person working on C2B (Partition anyway)(5 Each)
*Both athletes can work at Push Ups at same time. (7 Each)
*Same for Double Unders

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27/10/2010

Mobility WOD: http://mobilitywod.blogspot.com/

Strength
Squat Clean
3-3-3

WOD 15-12-9
Squat Clean 60/40
Ring Dips

*Only one person to perform Squat Cleans at any time
*Only one person to perform Ring Dips at any time

Stabilization
5 Sets of 5 Turkish Get Ups (Go as heavy as can)

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26/10/2010

Mobility WOD: http://mobilitywod.blogspot.com/



Strength
Deadlift
10-10-10
40% of 1rm
OHS
10-10-10 @ (Scale as reqd) 25kg or 35kg
(Straight after a set of Deadlifts perform OHS) You must do 10 reps unbroken & at a steady tempo.

WOD 3 Rounds
Run 400m
21 KB Swings 24/16
12 T2B

*Start & finish run together
*Only one person to perform KB Swings at any time.
*If athlete "A" is unable to perform 21 swings unbroken, then simply perform as many as possible, then athlete "B" will do as many as possible. Keep switching till BOTH have performed 21 EACH
*Both athletes can perform T2B at same time (12 each)

Stabilization
3 Sets of 10 Prisoner Standups (Eyes Shut)

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Rest Day

Our first athlete to meet pukie and sign the wall

Mobility WOD: http://mobilitywod.blogspot.com/

FOR THOSE COMING IN TO CFS

Warm Up (Not for Time)
5 Rounds
Run 75m
5 Burpees

WOD 5 Rounds
10 Power Snatch 40/30
7 Pull Ups
7 Box Jumps 30/24

*Partition PS reps as needed (10 reps reqd per Team total)
*Both athletes can work at same time on Pull Ups, 7 reps EACH
*Same for Box Jumps

Stabilization
5 Sets of 10 Walking Prisoner Lunges with eyes closed.

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22/10/2010

Mobility WOD: http://mobilitywod.blogspot.com/

WOD 3 Rounds
15 Front Squat 60/40
10 KB Power Snatch 24/16
5 Shoulder to Overhead (Same as Front Squat)

*For Front Squats, break reps down to 5 then exchange bar, your partner will do 5 & so on until you both have done 15 reps each
*Partition KB Snatch reps as reqd but both must perform 10 reps
*Same for Shoulder to Overhead

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Rest Day

Mobility WOD http://mobilitywod.blogspot.com/

Strength

Thrusters 3 reps on the minute for 10 minutes 65/50 (if you can't perform 3 reps in any given minute, sit the next minute out)

WOD 21-15-9

SDHP 40/30

Push Ups (release at the bottom)

* Only one person performing SDHP at once

* Do 7 reps each until 21 reps of SDHP on 1st round 5 each on the next until 15 each and 3 reps each until 9 in total on the final round

* Both team mates can work at the same time on push ups

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20/10/2010

James First Muscle UP

Mobility WOD: http://mobilitywod.blogspot.com/

WOD 4 Rounds
Run 400m
21 KB Swings 24/16
12 Ring Dips
9 Box Jumps

*Both Team members start run together
*Both team members have to be in the Box before starting swings
*Both Team members can swing at once (21 Swings each)
*Only one person working on dips at any time
*Partition reps as needed
*Both athletes can perform box jumps together

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19/10/2010

Mobility WOD: http://mobilitywod.blogspot.com/

Strength
Deadlift + Front Squat
5-5-5 @ 75%
Setup: Work up to 5rm Deadlift (no heavier than 75%1rm) Then straight after performing 5 Deadlifts, perform 10 Front Squats @ either 50-40 30kg. You must be able to do squats unbroken & at a steady tempo.

WOD AMRAP 15min
2 Rounds of Cindy
5 PullUps
10 Push Ups
15 Squats
+
7 Sumo Grip Deadlifts 120/90

*Both Team mates can perform Cindy at same time
*Only one Team mate to perform Deadlifts at any time
*Partition Reps as you like as long as 7 reps each completed before moving on to Cindy again

Stabilization
Skin the cat

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18/10/2010

Mobility WOD: http://mobilitywod.blogspot.com/

Strength
Power Clean & Jerk
3-3-3

WOD 3 Rounds
200m Run
9 Hang Power Cleans 80/50
6 Jerks 80/50


*Start & finish run together
*Only one person performing any of the lifts at one time
*Perform 3 HPC then hand over to team mate, where they will do 3 HPC, then pass back & so on untill you BOTH have performed 9 reps each
*Perform 3 Jerks, then hand to team mate where they will do 3 Jerks & so on untill 6 each

Stabilization
4x10 T2B

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15/10/2010

Matt Chan, 1st Place 94kg Division and overall Event Champion

Check it out: http://weightlifting.teamusa.org/events/4815

Mobility WOD: http://mobilitywod.blogspot.com/

History took place a couple of weekends ago. USAW and CrossFit teamed up for an official competition. It's a weightlifting meet with a CF twist. There were 3 events... Max snatch, Max Clean & Jerk, and as many rounds and reps in 10 mins of: 6 Squat Clean m55kg/w30kg, 12 Pull Ups, 24 Double Unders. This is a huge deal and my hope is for this event to make the olympics one day.

WOD (Inspired by this event)

3 Attempts at 1rm Snatch (10min)
2min Rest
15 min AMRAP
6 Squat Cleans 55/30
12 Pull Ups
24 Tuck Jumps
2min Rest
3 Attempts at 1rm Clean & Jerk (10min)
*Partner Up
*You will get 10min to find your Max 1rm for Snatch (3 attempts max)
*Use One bar for 2 people
*Perform 6 Squat Cleans each with only one person working at any time
*Both Team mates can work at same time during PullUps (12 each)
*Both Team Mates can perform Tuck jumps at same time (24 total per team)
*Knees must go parallel or higher than crease of hip & heels to butt
*Add Max loads & reps for score

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14/10/2010

Mobility WOD: http://mobilitywod.blogspot.com/

Strength
OHS
3-3-3-3

WOD
42-30-18
21-15-9
OHS 40/30
KTE
*Partner up & perform 42 reps of OHS (Partition reps & share load as needed)
*Only one person doing OHS at any time & bar cant touch ground
*Both team mates to perform 21 KTE each & both can work at same time
*If one person finishes KTE first they can start OHS, but can put bar down if theyr waiting for other team mate
*5 Burpee penalty if bar touches ground
(This is a fast paced WOD Team)

Stabilization
10 x 1 arm & 1 legged Deadlifts with a KB. Go as heavy as possible (5 each leg)

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REST DAY

Mobility WOD

For those coming in to CFS

Strength
Deadlift & Squat
5-5-5 @ 75% 1rm
Setup: Work up to 5rm Deadlift (no heavier than 75%1rm) Then straight after performing 5 Deadlifts, perform 10 Back Squats @ either 50-40 30kg. You must be able to do squats unbroken & at a steady tempo.

WOD-Teams of 2
30-24-18
Thrusters 50/35
Ring Dips

*Partition reps as needed with your team mate for both thrusters & Ring Dips

Stabilization
3x20 Partner Situps (Throwing med ball at top of sit up)

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12/10/2010

Mobility WOD:http://mobilitywod.blogspot.com/

Skills 20min

Choose 2

Handstands, Free standing, any strength movement

WOD 2 Rounds

60 KB Swings 24/16

40 Wallballs

20 Box Jumps (High)

*Only one person to swing at any time (partition reps as needed)

*Perform 10 wallballs each x 2

*Both team mates do 10 reps each & can perform box jumps at same time

Stabilization

3x60sec Hovers, REST 60sec between sets
(If you cant hold hover for 60sec, then hold for as long as you can but moniter time of hold, rest as needed then attempt again until 60 seconds has accumulated)

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11/10/2010

Mobility WOD: http://mobilitywod.blogspot.com/

Strength
Push Press
5-5-3-3

WOD AMRAP 15min
Max rep Pull Ups
Max rep Strict Press 50/35
100m run

*Both team mates can perform pull ups at same time
*Both team mates have to be finished pull ups before starting push press
*Only one athlete at a time can do strict press
*Bar cant touch the ground once picked up
*Start & finish run together

Stabilization
15 TGU (Anything but a KB) Be creative & go as heavy as possible

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8/10/2010

Mobility WOD: http://mobilitywod.blogspot.com/

WOD#1
Tabata Deadlift 80/60 (60/40) 50/35 and Push-ups

*One team mate will Perform as many reps as possible for 20 seconds of Deadlifts. Rest 10 seconds. Then Partner will perform as many Push-ups as possible in 20 seconds. Rest 10 seconds. Repeat this 14 more times for a total of 16 sets. Your score is counted by the total number of reps in 16 sets; 8 alternating sets of Deadlifts and Push-ups .

WOD#2 12min AMRAP
3 Front Squats 65/50 (50/30) 40/25
6 Ring Dips
1/2 Gasser

*Only one person can do Squats at any time
*Bar cant touch the ground
*Both team mates must start Gasser together
*Squats cant begin till both team mates are in the box

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The Overhead Squat

Setup:
• Stance = shoulder width
• Full extension at hips and knees
• Bar held overhead, in the frontal plane, with a wide grip
• Active shoulders
• Elbows locked


Execution :
• Weight on heels
• Lumbar curve maintained
• Chest up
• Maintain constant upward pressure on the bar, and
active shoulders, to support the load
• Bar remains in the frontal plane or slightly behind
• Butt travels back and down
• Bottom of squat is below parallel (hip crease is below
the top of the kneecap)
• Knees track parallel to feet
• Return to full extension at the hips and knees to complete
the move
• Head position is neutral
• Return to full extension at the top of movement.

Primary Points of Performance :
• Active shoulders throughout movement
• Bar stays overhead, in the frontal plane

7/10/2010

Mobility WOD: http://mobilitywod.blogspot.com/

Strength
OHS
5-3-3

WOD 3 Rounds
Constantly running clock, 2min at each station

5 Squats
OHS 40/30 (For reps)

5 Squats
Wall Balls (For reps)

5 Squats
Pull Ups (For reps)

Rest 1min after completing each round

*Both team members can perform squats at same time
*Only one person can perform OHS
*Resting team member is to wait in the (Hover) position. Anytime butt raises or dips, the squat reps dont count.
*Same for Wall Balls
*Both team members can perform Pull Ups at same time
*Score is combined number of reps at each station. DON'T count the squats as reps in your score.

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6/10/2010

Mobility WOD: http://mobilitywod.blogspot.com/

WOD
2x400m Relay

Rest

42-30-18
Thrusters 40/30
21-15-9
Box Jump

*Only one Team mate can perform Thrusters at once
*Reps can be shared amongst Team as you wish
*Bar cant touch ground once started
*3 Burpee penalty each team member anytime bar (Bumpers) touch ground
*Both Team mates can perform Box jumps at same time
*21-15-9 reps are to be performed by each Team member

Stabilization
ON THE MINUTE, EACH MINUTE FOR 3 MINUTES, PERFORM 20 SITUPS AS FAST AS POSSIBLE

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Rest Day

For those coming in to CFS

Mobility WOD: http://mobilitywod.blogspot.com/

Strength
Deadlift
3-3-3

WOD
2x400m Relay
15 Pushups each (Release at the bottom)
100 KB Swings 24/16
2x400m Relay
1x400m Team run
*3 Burpees for every break on KB Swings
*Both athletes can work at same time during Pushups
*Only one athlete can work during swings
*Both team members must start & finish the final 400m run together


Stabilization
Max L sits (3 attempts)

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4/10/2010

Gym closed but try this from home

WOD
Tabata Squat
Tabata Push Ups
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals.

Perform Squats
REST 1min
Perform Push Ups

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TEAM TRAINING

Weekend Warrior Series WOD#3

Part I: 15 minutes total to find 1 rep max ground to overhead (unlimited attempts/athlete) and 10 minutes total for single attempt max pull-ups for each member (1 attempt/athlete).
Part II: Immediately after Part I, the team begins the 4 x 800m relay.

For complete run down on WOD instructions & scoring etc follow link to
http://www.weekendwarriorseries.com/page/index.php?menu=blog&page=blog&hide&id=29

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Rest Day

Mobility WOD: http://mobilitywod.blogspot.com/

For those coming in to CFS

WOD "Chief & Indian"
Max rounds in 3 minutes of:
3 Hang Power cleans, 60/40kg
6 Push-ups
9 Squats
Rest 1 minute.
Repeat for a total of 5 cycles.

*Only One person performing Cleans at any time
*Bar is not to touch ground until both Team mates have completed 3reps each
*Both Team members can perform Pushups & squats at same time

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