TEAM WOD

In teams of two, you and your partner will move through five stations trying to score as many reps/points as possible in the following movements:
60 seconds of Kettlebell Swings
60 seconds of Rest
60 seconds of Push-Ups
60 seconds of Rest
60 seconds of Box Jump Overs
60 seconds of Rest
60 seconds of Burpees
60 seconds of Rest
60 seconds of Anchored Sit-Ups
60 seconds of Rest
One partner works for the entire 60 seconds, and then rests while their partner works for 60 seconds. Each partner will cycle through until they complete each station three times.

CROSSFIT MOMS

For 10 minutes do:

30 double unders, single unders or step ups
15 hang power snatches #55, 35, 15 barbell, or
#25, 15, or 10 dumbbells

CLICK HERE TO VIEW THE ENTIRE B4B ALBUM

FITNESS & AIM

A. Three sets of:
Bench Press x 6-8 reps @ 20X0
Rest 15-20 seconds
Dynamic Push-Ups x 10-12 reps @ 10X0
Rest 2-3 minutes

B. Against a 4-minute running clock, with 4-minutes rest between sets, complete four sets of the following for max reps of pull-ups:
Row 500 Meters
Wall Ball Shots x 20 reps
Pull-Ups x Max Reps

SPORT

A. Every 90 seconds, for 15 minutes (10 sets):
Snatch x 1 rep
Build by feel. Load should be secondary to perfect mechanics. If the rep isn’t technically perfect, do not add load.

B. Every 90 seconds, for 15 minutes (10 sets):
Front Squat + Jerk
*Sets 1-2 – 65%
*Sets 3-4 – 75%
*Sets 5-6 – 80-85%
*Sets 7-8 – 85-90%
*Sets 9-10 – 90-95%

C. Every minute, on the minute, for 30 minutes:
Minute 1 – 30 Double-Unders + 10 Pull-Ups
Minute 2 – 10 Burpee Box Jump-Overs (24″/20″)
Minute 3 – 12 Push Press (115/75 lbs)

*If you modified the reps and/or didn’t make all of the sets last week, set your goal to do approximately 10-20% more volume this week than you achieved last week.

CROSSFIT MOMS

Advanced
5 rounds
10 wall ball #12-14
10 pull ups

Intermediate
4 rounds
10 wall ball #8-10
10 pull ups or progressions

Beginner
3 rounds
10 wall ball #6-8
10 pull up progressions

FITNESS & AIM

A. Three sets of:
Bulgarian Split Squat x 8-10 reps each @ 30X0
Rest 30 seconds
Single-Arm Trap 3 Raises x 8-10 reps @ 2111
Rest 30 seconds

B. Rounds of 15, 12 and 9 reps for time of:
Thrusters
Burpees
(recommended weights 135/95 lbs)

SPORT

A. Three sets of:
Jerk Balance x 3 reps
Immediately followed by…
Every 2 minutes, for 10 minutes (5 sets) of:
Split Jerk x 3 reps @ 70-80%
Focus here is on PERFECT mechanics. Pause in the receiving position and check that you are perfectly balanced and your feet are where you want them to be before recovering.

B. Every 2 minutes, for 10 minutes (5 sets) of:
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 80%
*Set 5 – 2 reps @ 85%

C. Every 90 seconds for 9 minutes (6 sets):
Speed Deadlift x 3 reps @ 70%
Reset the barbell every time on the floor…do not perform these touch and go.

D. For time:
Run 400 Meters
21 Strict Handstand Push-Ups**
Run 400 Meters
15 Strict Handstand Push-Ups**
Run 400 Meters
9 Strict Handstand Push-Ups**

**Like the Muscle-Up Biathlon from the 2014 Games, complete a 200 meter penalty lap for every time you break your handstand push-ups. If you struggle with Handstand Push-Ups, modify the distances of the run (e.g., 200m full lap, 100m penalty lap) so that you can still accumulate volume in the pressing. If you are strong with HSPUs, perform this as a max reps after each run…with the goal of achieving at least the number of prescribed reps in each set – note both time and reps per round if you choose this option.

CROSSFIT MOMS

Rest Day

The vent will take place at the box! 4:30 – 7pm. We’ll see you at 570 Meadow Summit Dr, #17, OIB.

Wednesday: October 15, 2014

FITNESS

A. Four sets of:
Deadlift x 6-8 reps @ 3011
Rest 60 seconds
Double-Under Practice x 45-60 seconds
Rest 60 seconds
Pull-Ups x 6-8 reps @ 2110
Rest 60 seconds

B. Three sets of:
Row 350 Meters
Farmer’s Walk x 100 Meters
Rest 3 minutes

No PM Classes

We’ll be on the causeway from 4:30 – 7pm running heats through the following workout in support of Mammograms In Action:

EVENT #1 ******* FITNESS

“Helen Meets Grace” 
Each team gets one pull up bar, one kettlebell, and one barbell. The team completes Helen, then completes Grace afterwards. They can tag in and out but both athletes must complete the 400m runs in Helen. The score is total time it takes the team to complete both workouts. Come with a partner or get matched up.
3 Rounds for time
Run 400m
21 Kettlebell Swings 53/35
12 Pull ups (no banded pullups or ring-rows- scale will be pushups)
then…
30 Clean and jerks 135/95 (scale as needed)

Event #1 ******* AIM 

“Helen Meets Grace”
Partner WOD
Each team gets one pull up bar, one kettlebell, and one barbell. The team completes Helen, then completes Grace afterwards. They can tag in and out but both athletes must complete the 400m runs in Helen. The score is total time it takes the team to complete both workouts. Come with a partner or get matched up.
3 Rounds for time
Run 400m
21 Kettlebell Swings 53/35
12 Pull ups (no banded pullups or ring-rows- scale will be pushups)
then…
30 Clean and jerks 135/95 (scale as needed)

Event #2

“Lift Like A Girl”
Partner StrongWoman WOD:
Competitors will move assorted objects (TBA) from one place to another using strength and teamwork.

*You must be a woman or dressed as a woman to participate in Event #2!*

Real. Fitness.

FITNESS

A. Four sets of:
Dumbbell Shoulder Press x 8-10 reps @ 2010
Rest 45 seconds
Russian Step-Ups with Dumbbells x 8-10 reps each leg @ 20X0
Rest 45 seconds
Toes to Bar x 7-10 reps
Rest 45 seconds

B. Complete as many rounds and reps as possible in 12 minutes of:
12 Burpee Box Jump Overs
100 Meter Run

AIM

A. Four sets of:
Shoulder Press x 3-5 reps @ 20X1
Rest 2-3 minutes

B. Complete as many rounds and reps as possible in 12 minutes of:
6 Handstand Push-Ups
9 Ring Dips
12 Toes to Bar

SPORT

A. Every 2 minutes, for 20 minutes (10 sets) of:
Clean + Hang Clean
*Sets 1-3 – 65-70%
*Sets 4-6 – 70-75%
*Sets 7-8 – 75-80%
*Sets 9-10 – 80-85%

B. Five sets of:
Front Squat x 3-4 reps @ 4111
(MUST move up in weight from last week by 4-6%)
Rest 3 minutes

C. Complete as many rounds and reps as possible in 5 minutes of:
5 Power Cleans (205/145 lbs)
10 Burpees Over the Barbell
20 Double-Unders
Rest exactly 5 minutes, and then…

D. Complete as many rounds and reps as possible in 5 minutes of:
10 Push Press (155/105 lbs)
20 Pull-Ups

CROSSFIT MOMS

Rest Day

FITNESS

A. Three sets of:
Goblet Squat x 8-12 reps @ 21X0
Rest 45 seconds
Single-Arm Kettlebell Row x 8-10 reps each arm @ 2010
Rest 45 seconds
Kettlebell Swings x 15-20 reps
Rest 45 seconds
Push-Ups x 10-15 reps @ 2010
Rest 45 seconds

B. Four sets for max reps of air squats against a 2-minute running clock, with 2 minutes of rest between sets:
Row 250 Meters
Air Squats

AIM

A. Five sets of:
Back Squat x 2-3 reps @ 30X1
Rest 15-20 seconds
Kipping Pull-Ups x 10-15 reps
Rest 3 minutes

B. Four sets for max reps of cleans against a 2-minute running clock, with 2 minutes of rest between sets:
Row 250 Meters
Squat Cleans (135/95 lbs)

SPORT

A. Every 45 seconds, for 18 minutes (8 sets of each) perform the following:
Interval 1 (45s) – Snatch Balance x 1 rep
Interval 2 (90s) – Hang Snatch x 1 rep
Interval 3 (135s) – Snatch x 1 rep
Perform all movements at 75-80% of your 1-RM Snatch.

B. Every two minutes, for 12 minutes (6 sets) of:
Strict Shoulder Press x 4 reps @ 85-90%

C. Complete as many rounds and reps as possible in 8 minutes of:
3 Muscle-Ups
6 Ring Dips
12 Kettlebell Swings (32/24 kg)

D. Three sets of:
Weighted GHD Hip Extension x 8-10 reps @ 2013
Rest as needed
Single-Arm DB Row x 10 reps each @ 2111
Rest as needed
Weighted Plank x 45 seconds
Rest as needed

CROSSFIT MOMS

Advanced
For 15 minutes do:
250m row
15 shoulder press #45
15 good mornings #45

Intermediate
For 15 minutes do:
250m row
15 shoulder press #35
15 good mornings #35

Beginner
For 10 minutes do:
250m row
15 shoulder press #25
15 good mornings #25