FITNESS

A. Four sets of:
Barbell or Dumbbell Push Press x 6-8 reps
Rest 45 seconds
Russian Step-Ups x 10 reps each leg
Rest 45 seconds
Single Arm Row x 8-10 reps each arm @ 2110
Rest 45 seconds

B. Three rounds for time of:
Man-Makers x 5 reps
Burpees x 10 reps
Kettlebell Swings x 15 reps

AIM

A. Six sets of:
Push Press + Push Jerk
Rest 3 minutes between sets and use that time to work hib mobility and prepare for Part B.

B. Three rounds for time of:
Handstand Push-up x 6 reps
Barbell Ground to Overhead x 9 reps
Burpees x 12 reps
*(For the ground-to-overhead, choose a weight that you can complete 9 reps quickly. For advanced male athletes, consider 135-155 lbs.; for advanced females, consider 95-105 lbs.)

SPORT

Rest Day

CROSSFIT MOMS

Rest Day

Every time you approach the barbell you should feel like you are about to rip the head off of a ******* lion.

Luckily we now have PUSH available in the Pro-Shop.

. . . I’ve been ripping heads off lions #allday.

FITNESS

A. Three sets of:
Deadlift x 6-8 reps @ 20X1
Rest 45 seconds
Turkish Get-Ups x 3 reps each arm
Rest 45 seconds
Partnered Leg Tosses x 15-20 reps
Rest 45 seconds

B. In teams of two, partners alternate sets to complete three each of:
20 Kettlebell Swings
15 Push-ups
300 Meter Run

AIM

A. Take 15 minutes to build to a heavy, but not necessarily 3RM, 3-rep Deadlift.

B. In teams of two, partners alternate sets to complete three each of:
20 Kettlebell Swings (24/16 kg)
15 Hand-Release Push-ups
300 Meter Run

SPORT

A. Every 90 seconds, for 15 minutes (10 sets):
Hang Clean + Clean
Build over the course of the ten sets.

B. Every 2 minutes, for 16 minutes (8 sets):
Front Squat
*Set 1 – 2 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Sets 5-8 – 1 rep @ 90-95%

C. Every minute, on the minute, for 30 minutes:
Minute 1 – 15 Heavy Russian Kettlebell Swings (use the heaviest bell you can find, or switch to Double Kettlebell Swings if you don’t have adequately heavy bells)
Minute 2 – 10 Walking Lunges with Kettlebells or Dumbbells (you choose the load)
Minute 3 – 12 Burpee Box Jump-Overs (24″/20″)

CROSSFIT MOMS

Advanced

5 rounds
10 burpees
10 overhead squats #45
10 pull ups
10 dips

Intermediate
4 rounds
10 burpees or pregnant burpees
10 overhead squats #35
10 pull ups or progressions
10 dips

Beginner
3 rounds
10 pregnant burpees
10 overhead squats #15-25
10 pull up progressions
10 dips

*For the dips, use rings, parallel bars or a bench.

#wodhairdontcare

“Every excuse I ever heard made perfect sense to the person who made it. ”  ― Dr. Daniel T. Drubin

Karen Candia | Nutrition Coach

FITNESS

A. Three sets of:
Goblet Squats x 8-10 reps @ 30X1
Rest 60 seconds
Ring Rows x 10-12 reps @ 2111
Rest 60 seconds
Wall Climbs x 4-6 reps
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds

B. Four rounds for time of:
15 Pull-Ups
30 Wall Ball Shots
100 Meter Run

AIM

A. Three sets of:
Overhead Squat x 8-10 reps @ 30X1
Rest 2 minutes
Weighted Pull-Ups x 3-5 reps @ 21X0
Rest 2 minutes

B. Four rounds for time of:
15 Pull-Ups
30 Wall Ball Shots (20/12 lbs)
60 Double-Unders

SPORT

A. Five sets of:
Narrow-Grip Overhead Squat x 3 reps @ 3311
(goal is to set your hands in your jerk-grip position or even narrower, slowly descend and hold the bottom position for 3 full seconds – the priority should be on mobility and movement mechanics, not load used)
Rest 90 seconds
Weighted Chest-to-Bar Pull-Ups x 6-8 reps @ 21X0
(go as heavy as possible while still making the rep range)
Rest 90 seconds

B. Take 20 minutes to build to today’s 1-RM Bench Press

C. Four sets for max reps of:
3 Minutes of Rowing (for max Meters)
2 Minutes of Double-Unders
1 Minute of Muscle-Ups
Rest 3 minutes
Note sets as follows:
742m/177/14
735m/165/11
etc…

CROSSFIT MOMS

Rest Day

TEAM WOD

In teams of two, complete as many rounds and reps as possible in 20 minutes of:
135/95 lbs Power Cleans x 20 reps
Toes to Bar x 20 reps
400 Meter Run

*Partners can divide up the cleans and toes to bar however they’d like, but only one partner works at a time. The only exception to this is on the run, in which case both partners are running together and must stay within arm’s reach.

SPORT

A. For max reps:
2 Minutes of Rope Climbs (15′)
Rest 60 seconds
2 Minutes of Alternating Pistols
Rest 60 seconds
2 Minutes of Double-Unders

B. Five rounds for time of:
30 Unbroken Kettlebell Swings (32/24 kg)
15 Pull-Ups
Run 400 Meters
*If you break on the 30 swings, you must start the set over.

CROSSFIT MOMS

Advanced
4 rounds
400m run
12 backsquats #65

Intermediate
3 rounds
400m run/walk
12 backsquats #45

Beginner
3 rounds
200m run/walk
9 backsquats #25

 COUNTDOWN: 28 Days Until The Endeavor TEAM Challenge

Coach K is competing in a 30+ hour event that spans over 40 miles and broken into 4 sub components:

1. Crucible Road March: 15+ mile (undisclosed distance) movement with pack in the Stanislaus National Forest.
2. Competitor Field: a 5 sub-event, spectator friendly event based in and around the town of Bear Valley, includes obstacle courses, rock climbing, strength events, orienteering, and other fitness tests.
3. Night Navigation: move through the Stanislaus National Forest with only a map and a compass
4. The Final Run:  a 10+ mile (undisclosed distance) run without pack through the Stanislaus National Forest, with some bonus events along the way.

• Bonus Event: The Battle Drill – at an undisclosed time and location competitors complete a known fitness challenge (details of which are released to competitors prior to the event).

Events for the 2014 Battle Drill Include:
Tandem Kayak: 2000 meters

Run 300m, swim 100m, buddy carry 150m on uneven terrain

Weighted rope pull 100m,

~100 pounds Team Stone Lift – for heaviest stone, must place on shelf (~2.5 ft)

Run with ~40 pound object (1 per team) – 3 miles

FITNESS & AIM

A. Three sets of:
Dumbbell Walking Lunges x 20 steps
Rest 60 seconds
Strict Pull-Ups x Max Reps
Rest 60 seconds

B. Six sets for max reps of:
95/65 lb Barbell Thrusters x 30 seconds
Rest 30 seconds
20/24″ Box Jump x 30 seconds
Rest 30 seconds

SPORT

A. Every minute, on the minute, for 15 minutes:
Hang Snatch + Snatch
Suggested loads per set (by %): 50, 55, 60, 65, 70, 70, 75, 75, 80, 80, 85, 85, 90, 90, 90

B. Four sets of:
4-Stop Halting Snatch Deadlift x 1 rep
Rest 2 minutes

C. For time:
21 Thrusters (115/75 lbs)
7 Muscle-Ups
15 Thrusters (115/75 lbs)
5 Muscle-Ups
9 Thrusters (115/75 lbs)
3 Muscle-Ups

CROSSFIT MOMS

Advanced
4 rounds
15 pull ups
15 dips

Intermediate
3 rounds
15 pull ups or progressions
15 dips

Beginner
3 rounds
10 pull up progressions
10 dips

*Dips can be done on the rings, parallel bars or a bench.