Wednesday, 2.1.2012

WOD

5 rds

30 Kb Swings

50 Box Jumps

100 Double Unders

(M: 1.5 pd ; W: 1pd)

Poll for Tough Mudder

TOUGH MUDDER

So we are now doing 2 teams for both norcal tough mudder races. This is the info for the lake tahoe one

TEAM: DAC Attacks Tahoe

Pass: DACTahoe2012

this is on Sept 22nd

Tuesday, 1.31.2012

Max Effort

Bench Press 5rm

 

WOD

Amrap 12

10 Hang Power Clean

10 Push Press

10 Burpees

(M: 115 ; W: 80)

Friday, 1.27.2012

WOD

7 min Amrap

7 CTB Pullups

10 DB Push Press

10 Kb Swing

(M: 40, 2pd W: 25, 1pd)

Thursday, 1.26.2012

Max Effort

Snatch Balance 1 rm

 

WOD

30 Full Squat Snatch

(M: 125 W: 85)

Some important mobility work to do prior to wod if position is hard for you

http://youtu.be/q0Elx93duAA (#2 primarily)

http://youtu.be/LzAbglv7jyA (#1)

Roll out calves and plantar fascia in feet, then hold static calf stretches for 2 minutes.

 

Dates on the Tough Mudder have changed

Wednesday, 1.25.2012

Max Effort
Bent Over Row 3x5

WOD
3 rds
30 Double Unders
30 Wall Balls
(M: 20 W: 14)

Tuesday, 1.24.2012

Max Effort
Hang Power Clean 1rm

WOD
Amrap 12
5 Hspu
10 Kb Swing
15 Back Extensions

Monday, 1.23.2012

Max Effort
Back Squat 3x5

WOD
Amrap 12
10 Db Thrusters
10 Burpees
(M: 30 W:20)

Friday, 1.20.2011

Max Effort
Press 3x5

WOD
4 rds
12 Burpee Wallballs
15 Pushups
20 Back Extensions
(M: 20 W: 14)

Thursday, 1.19.2012

Max Effort
Power Snatch 1 rm

WOD
3 rds
15 Power Snatch
30 Box Jumps
*Weight is 50% of power snatch 1rm

Wednesday, 1.18.2011

Max Effort
Bent Over Row 3x10

WOD
5 rds
5 Deadlifts
15 Toe 2 Bars
(M: 275 W: 185)


If you are a more advanced lifter I want you to follow this weightlifting template from now on. Skill work is recommended post WOD. If you do the warmup and WOD with this expect your workouts to last about an hour and a half

Max Effort Monday-Tuesday

Monday: Back Squat, Front Squat: 3x5

Skill: Pistol 20 each leg and use assistance

Tuesday: Bench Press, Bent Over Row 3x5

Skill: TGU with barbell work to 1rm

Tempo Thursday-Friday

Thursday: Back Squat, Front Squat 8x3 with 60 sec rest btw at 60-70% 1rm~do Fs before Bs

Skill: GHD Situps 50

Friday: Bench Press, Bent Over Row 8x3 with 60 sec rest btw at 60-70%

Skill: Rope Climb 3x

Tuesday, 1.17.2012

Max Effort
Bench Press 3x5

WOD
Amrap 12
5 Hspu
10 CTB Pullups
10 Hang Power Clean
(M: 135, W: 75)

Monday, 1.16.2012

Max Effort
Back Squat 3x5


WOD
"Nancy"
5 rds
Run 400m
15 Overhead Squats
(M: 95 W: 65)

Saturday, 1.14.2011

CrossFit Football Total
Power Clean 1rm
Back Squat 1rm
Bench Press 1rm
Deadlift 1rm

Friday, 1.13.2011

Max Effort:
L Pullups
Strict Pullups
Kipping Pullups

WOD:
Amrap 20
10 C2B Pullups
20 Pushups
30 Double Unders

Thursday, 1.12.2012

Max Effort
OHS 10rm


WOD
12 min amrap
5 Power Cleans
7 HSPU
9 Toe 2 Bar
20 Lunges

Announcement

I am feeling guilty about missing classes so I propose we do a CrossFit Football total this Saturday from 10am-till whenever. Bring anybody who you want to show off your impressive strength to, to receive appropriate ooohs, ahhhhs and applause. 
Also to make things even easier I will be posting WODS on twitter @cfconor7

Wednesday, 1.11.2011

Sorry for all the confusion/missed classes this week/lately. Me and Katelyn are trying to wrap up a bunch of wedding stuff before she starts school next week so it will be a little hit and miss with the schedule. I should have let everybody know earlier, but honestly I'm having trouble keeping track of all the commitments we've made.  6pm Thursday will be an advanced class
Max Effort
Weighted Pullup 5rm

WOD
Even/Odd Ladder to 10/15/20
Alternating Burpees(even) Thrusters(odd) for either 10/20 mins
*If you do 10 mins you must ladder back down

Tuesday, 1.10.2012

Max Effort
Push Jerk 1rm

WOD
"Jackie"
1k Row
50 Thrusters
30 CTB Pullups