Make up day!

Brandon Bocianski and CF gravity gettin some love on the games site!
http://games.crossfit.com/article/week-one-review-north-central


Training:

8 Sets @ 80%:
5 KB C&J 55/35
5 Push Ups

Rest 3 minutes

For time:
10-1 Ladder of:
Deadlift 175/115
Bar Facing Burpees

Vid:  Top score in the world for first workout of the open.  To quote some random person I saw on a CrossFit board "Oh no, the Russians have found Crossfit. I'm off to McDonalds for dinner to find another sport. Maybe Chess."  Haha, don't know why, but this killed me.  Awesome effort by Danila!

Training:

4 Sets:
1 Attempt AMRAP strict press @ 50-60% 1RM
480m Sprint on Airdyne
rest 2 minutes

+

3 sets:
20 KBS 55/35
15 Squats
10 Box Jumps 24"/20"
rest 2 minutes

Training:

A.  EMOTM 5 Minutes 3 Push Press Heavy
B.  5 Minute AMRAP KB Snatch 55/35
C.  For time:
     3 Rounds for time:
     10 Front Squats
     10 KBS 55/35
     10 Pull Ups

Training:

5 Minute AMRAP:
10 SDHP 95/65
10 Sit Ups

5 Minute AMRAP:
1 Farmers Carry Down and Back 55/35
10 KBS 55/35

5 Minute AMRAP:
5 Toes to Bar
5 Burpees

5 Minute AMRAP:
10 Goblet Squats 55/35
10 Push Ups

No rest between amraps!

Weds Training

Vid: 285lb C&J...after 100lb weighted 200m repeats...went up pretty easy, think I have 295+ Fresh.

Training:

A1. Bent Over Barbell Rows 5 reps @ 12X1 x 4 sets rest 20 seconds
A2. Ring Push Ups 10 reps x 4 sets rest 2 Minutes

+

For time 21,15,9 Reps of:
HSPU - (Sub Strict Press @ 70% 1RM)
Strict Pull Ups - (Sub Kipping/Jumping Pull Ups)

Training:

A.  EMOTM 8 Minutes 5 Back Squat @ 20X0
B.  Implement Carry Lunges 12 Tough Steps x 4 sets, rest 1 Minute

+

For Reps:
4 Minute AMRAP WallBall 20/12
3 Minute AMRAP Double Unders
2 Minute AMRAP Burpees
1 Minute AMRAP Push Press 135/85

Training:

4 sets @ 95%:
3 Tough Clean and Jerk
6 Burpees
9 Chest to Bar Pull Ups
Rest 2 Minutes

+

10 Sets @ 90%:
30 Second Airdyne
30 Second KBS 55/35 or Push Ups (Alternate Each Set, so 5 sets of KBS and 5 sets of Push Ups)

Training:

Possible Make Up Day

Or

A1.  Power Clean/Hang Power Clean/Jerk x 2 x 4 sets rest 20 seconds
A2.  KB Snatch 8 Reps/Arm x 4 sets rest 2 minutes

+

10 Minute AMRAP:
5 C&J 115
7 Sit Ups
9 WallBall

Vid:  For time 50 CTB Pull Ups then 100 wallball

Congrats to everyone on big deadlift PRs yesterday!!  All ladies over 115lbs and guys over 300, with 3 getting 395!

Training:

10 Sets:
30 Second Jump Rope
30 Second FLR

+

With a 10 Minute Timer Do:
100 Cals Airdyne
AMRAP Box Jumps 24"/20 (jump up STEP DOWN)
Score is # of box jumps

Happy Valentines Day!  Now, time to work!

Training:

5 Minutes to build to a tough 1 rep on Deadlift, NOT a 1RM

Rest 2 Minutes

6 Rounds for time:
6 Burpees
20 Double Unders
6 CTB Pull Ups

Pic:  The aftermath after last thursdays wod.

Training:

3 sets @ 90%:
10 Tough Front Squats
1:10 Airdyne
Rest 2 minutes

+

10 Minute Amrap @ 90%:
20 KB Snatch (10 Each Arm) 55/35
20 Lunges (10 Each Leg)

Training:

A1.  Deadlift Cluster 2.2.2.2 x 4 sets, rest 20 seconds
A2.  Hand Stand Holds 35 second x 4 sets, rest3 minutes

+

12 Minute AMRAP:
5 CTB Pull Ups
10 Box Jumps 24"/20"
5 CTB Pull Ups
10 Goblet Squats 55/35

Training:

4 sets @ 97%:
3 Down and back farmers carry 55/35
20 KBS 55/35
2 Down and back f.c.
20 Sit ups
1 Down and Back f.c.
Rest 2:30

+

2 Minute Max Cals Airdyne

Training:

4 sets @ 97%:
10 Clean and Jerk - Tough
10 Burpees
10 KBS 55/35
10 Toes to Bar
Rest 3:39 Minutes

Monday 2/6/2012 training

Vid: Coach doing a wod from last week: 213lb Strict Shoulder Press + Push Presses

Training:

A. Back Squat @ 20X1 3 reps x 4 sets rest 2 minutes
B. KB Single Arm Press 1 each arm every 20 seconds for 5 minutes

+

For time:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:
Thruster 95/65
Pull Ups

Training:

5 Minute AMRAP @90%:
10 Ball Cleans 20/15
10 Step Ups w/Ball 24"/20"

Airdyne 5 minutes @ 90%:

5 Minute AMRAP @90%:
6 Pull Ups
8 Ring Push Ups
10 Lunges

Airdyne 5 Minues @ 90%

Pic: How to squat

Training:
A. EMOTM 8 Minutes 5 BackSquat @ 14X1

+

For time:
50 Calories Airdyne
40 Front Squat 95/65
30 Toes To Bar
20 Push Ups
10 Push Press 95/65

Training:

3 sets @ 97%:
5 Deadlift
20 Second Airdyne
rest 2 minutes

+
10 minute amrap:
5 jerk 155/105
7 Box Jumps 30/24
9 KBS 72/55