Endurance

A) 3 rounds for time:
5 med ball 2 shoulder (20#)
50m Farmer Walk (70#/50# per hand )
50m prowler push

B. 6 sets:
AD 20 sec max effort
Rest walk 2:40

FITNESS

A. Three sets of:
Deadlift x 6-8 reps @ 20X1
Rest 45 seconds
Dumbbell Bench Press x 6-8 reps @ 20X1
Rest 45 seconds
Jump Rope Practice x 45-60 seconds
Rest 45 seconds

B. Every four minutes, for a total of six sets, complete the following as quickly as possible:
Man-Makers x 3 reps
Sprint 200 Meters
(Rest the remainder of the 4 minute cycle. Record the time to completion in each of the 6 sets.)

AIM

A. Take approximately 10-12 minutes to work up to approximately 85% of your 1-RM Deadlift

B. Every four minutes, for a total of six sets, complete the following as quickly as possible:
Deadlift x 3 reps (use approximately 85% of your 1-RM)
Toes to Bar x 6 reps
Sprint 200 Meters
(Rest the remainder of the 4 minute cycle. Record the time to completion in each of the 6 sets.)

SPORT

A. Take 15 minutes to build to today’s heavy Power Clean

B. For time:
10 Ground to Overhead (155/105 lbs)
20 Chest-to-Bar Pull-Ups
8 Ground to Overhead (185/125 lbs)
16 Chest-to-Bar Pull-Ups
6 Ground to Overhead (205/135 lbs)
12 Chest-to-Bar Pull-Ups
4 Ground to Overhead (225/145 lbs)
8 Chest-to-Bar Pull-Ups
2 Ground to Overhead (245/155 lbs)
4 Chest-to-Bar Pull-Ups
Use one barbell and make your own weight additions.

CROSSFIT MOMMAS

Advanced
1 mile run or row
60 knees to elbows
60 good mornings #45 bar
1 mile run or row

Intermediate
800m run or row
45 knees to elbows or knee ups
45 good mornings #25 bar
800m run or row

Beginner
400m run or row
30 knees to elbows or knee ups
30 good mornings PVC-#15 bar
400m run or row

Partition knees to elbows and good mornings as needed.

Every CrossFit OIB workout isn’t just about “the clock”. In fact, the first half of our classes are dedicated to perfecting our athlete’s movement through strength training. Add in world class coaching and you’ve got a fitness program built for longevity . . . Not just random workout after random workout.

The Russian Step Up is just one of the exercises our FITNESS athletes train for improving structural balance. #cfoib #fitnessforthelonghaul

FITNESS

A. Three sets of:
Push Press x 6-8 reps
Rest 60 seconds
Alternating Reverse Lunges x 10 steps each leg
Rest 60 seconds
Plank from Elbows x 45-60 seconds
Rest 60 seconds

B. Three rounds for time of:
Thrusters x 10 reps
Kettlebell Swings x 15 reps
Pull-Ups x 20 reps

AIM

A. Take 12-15 minutes to work on technique and build to a heavy, but not necessarily 1-RM,
Split Jerk

B. Three rounds for time of:
135/95 lbs Thrusters x 10 reps
32/24 kg Kettlebell Swings x 15 reps
Pull-Ups x 20 reps

SPORT

A. Three sets, not for time, of:
Muscle-Ups x 3-8 unbroken reps
Double-Unders x 40-50 reps
Toes to Bar x 10-12 reps

B. Front Squat
*Set 1 – 5 reps @ 70% of 1-RM
*Set 2 – 4 reps @ 80%
*Set 3 – 3 reps @ 85%
*Set 4 – 3 reps @ 90%
Rest 2 minutes between sets

C. Eight sets of:
Snatch Balance + Overhead Squat
Rest 2 minutes

D. Back Squat
*Set 1 – 8 reps @ 65% of 1-RM
*Set 2 – 6 reps @ 75%
*Set 3 – 4 reps @ 85%
*Set 4 – 4 reps @ 90%
Rest 2-3 minutes between sets

CROSSFIT MOMS

Rest Day

Welcome to the offseason. Commit to practicing your weaknesses and setting new goals.

FITNESS

A. Four sets of:
Kettlebell Swings x 15-20 reps
Rest 45 seconds
Russian Step-Ups x 8-10 reps each leg
Rest 45 seconds
Wall Climbs x 3-5 reps
Rest 45 seconds

B. Three rounds for time of:
Row 500 Meters
Push-Ups x 20 reps

AIM

A. Five sets of:
Power Clean x 1.1.1
(rest 10 seconds between singles)
Rest 20 seconds
Tall Box Jumps x 5 reps @ 13X1
Rest 3 minutes

B. Every three minutes, for a total of five sets, complete the following:
Power Clean x 6 reps
(use 75-80% of weighted used for three singles)
Hand-release Push-Ups x 12 reps
Run 300 meters

SPORT

OFF-SEASON – Transition Week

A. Two sets for quality, not time, of:
Double-Unders x 40-50 reps
Alternating Pistols x 6-8 reps each leg
(work on speed and efficiency)
Handstand Walk x 15-20 yards

B. For 30 minutes, rotate through the following three stations on the minute:
Minute 1 – 50 Meter Sled Push (this should be heavy – 30-45 second effort)
Minute 2 – Heavy Med Ball or Sandbag Clean x 6-8 reps
(if you don’t have a heavy ball or bag, substitute moderately heavy deadlifts)
Minute 3 – 6″/4″ Deficit Handstand Push-Ups x 8-10 reps
You’ll hit each of these stations 10 times.
——————————————–
Today is day one of preparing for 2015. This is a transition week, that should be taken at 80-85% and the focus should be on healing up from any nagging injuries incurred in training before or during the Open.

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

TEAM WOD

In teams of two, with only one partner working at a time, partners alternate whole rounds to complete…
As many rounds and reps as possible in 10 minutes of:
Pull-Ups x 5 reps
Burpees x 5 reps

Rest 5 minutes, and then,

As many rounds and reps as possible in 10 minutes of:
Row 150 Meters
Heavy Kettlebell Swings x 15 reps

SPORT

tba

CROSSFIT MOMS

Advanced
3 rounds
Run 400m
15 dumbbell hang power snatch #20-25
9 shoulder press (with dumbbells)

Intermediate
3 rounds
Run, row or walk 400m
15 dumbbell hang power snatch #15-20
9 shoulder press (with dumbbells)

Beginner
3 rounds
Row or walk 400m
12 dumbbell hang power snatch #10-15
9 shoulder press (with dumbbells)

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FITNESS & AIM

A. Three sets of:
Back Squats x 8-10 reps @ 30X1
Rest 60 seconds
Single-Arm Trap 3 Raises x 10-12 reps each arm @ 2011
Rest 60 seconds
Hollow Rock/Hold x 30-45 seconds
Rest 60 seconds

B. Five rounds for time of:
20 Wall Ball Shots
20 Push-Ups
Run 200 Meters

SPORT

A.
Three sets, not for time, of:
15′ Rope Climb x 3 ascents
Strict Handstand Push-Ups x Max Reps

B.
Four sets of:
Bench Press x 4-5 reps
Rest as needed

C.
Complete as many rounds and reps as possible in 20 minutes of:
Run 400 Meters
5 Bar Muscle-Ups
20 Kettlebell Swings (32/24kg)
40 Double-Unders

CROSSFIT MOMS

Advanced
5 rounds
15 backsquats #65
15 shoulder press #25 dumbbells

Intermediate
4 rounds
15 backsquats #45
15 shoulder press #20 dumbbells

Beginner
3 rounds
15 backsquats #25
15 shoulder press #15 dumbbells

These guys are having too much fun.

FITNESS & AIM

Every 6 minutes, for 30 minutes (5 sets), complete the following as quickly as possible:
Row 300 Meters
50 Double-Unders
15 Toes to Bar
Note times for each of the five sets individually.

SPORT

Aerobic Restoration
25-40 minutes of one of the following:

* Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace)
* AirDyne (keep the pace conversational and relaxed)
* Cycling (keep the pace conversational and relaxed)

CROSSFIT MOMS

Rest