Fri, Sept 19, 2014

Workout of the Day

—Warmup—

  • Range of Motion Drills (ROM)
  • 3 barbell complex: (45# bar)
  • 6 deadlifts
  • 6 bent over rows
  • 6 hand power cleans
  • 6 front squats
  • 6 push presses
  • 6 back squats
  • Work up to 10 RM (Repetition Maximum) Deadlift

—Strength—

  • Deadlift- 10 Reps @ 95% 10 RM, 10 Reps @ 90% 10 RM

—Conditiioning/Work Capacity—

5 RFTO:

  • 5 Power Cleans (95#-115#/65#-85#)
  • 10 Hand Release Push Ups
  • 25 Double Unders

—Durability—

  • 30 Evil Wheels

Thurs, Sept 18, 2014

photo 1 (1)

Workout of the Day

—Warmup—

  • 200M Run
  • 20 Air Squats
  • 60 sec. Paleo Chair Hold
  • 10 Box Step Ups
  • 10 Front Squats (45# bar)
  • 60 sec. FLR 
  • 30 sec. Side Plank /per side
  • 60 sec. Dead Hang Hold
  • 2 Pull Ups

—Strength—

Three Sets of:

  • 
Front Squat 3.3.3 @ 32X1

  • Rest 90 sec
.
  • 90 sec. FLR
  • Rest 2 min.

—Conditioning—

For time


  • 30 Pull-Ups

  • 20 Box Jumps (24”/20”)

  • 10 Front Squats (135#/95#)

  • 20 Box Jumps

  • 30 Pull-Ups

Baker to Vegas Runners complete instead of above workout…

  • RUN:  6-8 x 600m, recover 2:00, hold each effort within 3-5 seconds

Wed, Sept 17, 2014

photo 3 (1)

Workout of the Day

—Warmup—

  • Range of Motion Drills (ROM)
  • 400M Run

then…

3 Rounds of:

  • 5 Strict Presses
  • 5 Push Presses
  • 5 Push Jerks
  • 10 Air Squats
  • Work up to 10 RM (Repetition Maximum) Push Press

—Strength—

  • Push Press- 10 Reps @ 95% 10 RM, 10 Reps @ 90% 10 RM

—Conditioning/Work Capacity—

5 min. AMRAP

  • 5 Box Jumps (24”/20”)
  • 7 Toes to Bar

-1 min rest-

5 min. AMRAP

  • 5 Handstand Push Ups
  • 7 Wall Balls (20#/12#)

-1 min rest-

5 min. AMRAP

  • 5 Burpees
  • 7 Dumbell Thrusters (25#/15#)

—Durability—

  • 100x sit-ups
  • 50 wave-offs
  • Hydrate and fuel within 30 minutes.

Tues, Sept 16, 2014

photo 2 (3)

Workout of the Day

—Warmup—

  • Range of Motion Drills (ROM)
  • 400M run
  • 15 Overhead Squats (45#/35#)
  • 400M Run
  • 15 Pull Ups

—Conditioning/Work Capacity—

For Time:

10-9-8-7-6-5-4-3-2-1 reps of:

  • Overhead Squats (95#/65#)
  • Ring Dips
  • Lateral Jumps Over The Bar 2X

—Durability—

  • 10 X 30 seconds max. distance row, 30 seconds rest (goal is 125M-150M each round)
  • Hydrate and fuel within 30 minutes.

Baker to Vegas Runners complete 3 1/2+ hours before/after above work…

  • RUN 8 x 20:10, (run 20 sec., rest 10 sec., repeat 8 times)

Use Corporate Center Drive hill, starting at the bottom of Corporate Center Dr and Floral.

Mon, Sept 15, 2014

Time to start training for Baker to Vegas.  Training starts this Tuesday.  Please pay close attention to daily posts in regards to training.  If you are NOT training for Baker to Vegas, continue following the Conditioning/Work Capacity WOD’s  Mon-Sat.  If you decide to follow the B2V training, the Conditioning/Work Capacity WOD’s are still a must, but Thursday there will be running intervals only and Saturday’s WOD is optional depending on your level of training.  For those of you doing Goruck, work on all these aspects if time allows.  For those of you that want to do solely CrossFit, stick to Conditioning/Work Capacity.

Workout of the Day

—Warmup—

  • Range of Motion Drills (ROM)
  • 400M Run
  • ROM
  • Work up to 10 RM (Repetition Maximum) Back Squat

—Strength—

  • Back Squat- 10 Reps @ 95% 10 RM, 10 Reps @ 90% 10 RM

—Conditioning/Work Capacity—

For Time:

  • 100 Double Unders
  • 80 Air Squats
  • 60 Sit Ups
  • 40 Wall Balls
  • 20 Chest to Bar Pull Ups
  • 10 Clapping Push-Ups

—Durability—

(This should be treated as active recovery.  Take your time.)

3 rounds for completion of:

  • 15 GHD sit-ups
  • 30 second handstand hold
  • 10 back extensions
  • Hydrate and fuel within 30 minutes.