unders

Friday 7.17.2015

STRENGTH

5RM Close-Grip Bench Press

CONDITIONING

For Time:
400m Row
40 Sit-Up
40 Pull-Up
40 Double Unders
40 Push Up
400m Run

Finisher:
3 x 12 Bent-Over Rear Delt Row
3 x 90 sec Plank 

COMPETITION

3 Rounds:1 min Cal Row30 sec Muscle Up

Wednesday 7.8.2015

STRENGTH

3RM Bench Press

CONDITIONING

For Time:
100 Double Under Buy In
then
60 Sit Ups
30 Push Ups
40 Sit Ups
20 Push Ups
20 Sit Ups
10 Push Ups

Finisher:
3 x ME Barbell Row 45/35
4 x 25 Banded Push Down

COMPETITION

4 x 25 DB Bench Press
3 x 20 GHD Sit Ups

Wednesday 7.1.2015

wodSTRENGTH12 x 2 Deadlifts @ 60%

CONDITIONING 6 min AMRAP: 5 Front Squats 185/125 10 Burpees

Finisher 3 x ME Toe 2 Bar

COMPETITION 3 Rounds for Time: 7 Deadlifts 225/155 21 Double Unders

Saturday 6.27.2015

wodCONDITIONINGPartner WOD 20 min AMRAP: 5 Power Snatch 155/105 25 Double Unders 5 Power Clean 155/105

Monday 6.15.2015

wodSTRENGTH10 x 3 Floor Press @55%

 

CONDITIONING 3 Rounds of 3 min AMRAP: 20 Double Unders 10 Burpee Pull-Ups *1 min Rest*

Finisher 100 Banded Pushdown 3 x 2 min Plank

 

COMPETITION 3 x ME Strict HSPU 3 x ME Ring Dip (No kip)

 

Friday 6.5.2015

wodSTRENGTHA. 10 x 3 Split Jerk @ 60% B. 3 x 10 1-Arm DB/KB Row

CONDITIONING For Time: 10 Strict Pull-Ups 20m Waiter Walk 53/35 (each side) 30 Push-Ups 40 DB Push Press 40/30 50 Cal Row

Finisher 4 x 20 Sit Ups

COMPETITION 3 Rounds: 30 Double Unders 10 Push Jerks 155/115

Thursday 6.4.2015

wodSTRENGTH10 min EMOM: Hang Power Clean + Hang Power Clean + Front Squat @ 80%

CONDITIONING 4 Rounds: 25 Russian KB Swing 53/35 50 Double Unders

Friday 4.17.2015

wodSTRENGTHA. 15 min to find 1RM Push Jerk B. 3 x 45 sec Lying DB Extension

CONDITIONING 9 Min AMRAP: *5 Pull Ups 5 Toe 2 Bar 20 Double Unders

Finisher 100 Banded Push Downs 

COMPETITION *CTB 3 x ME Muscle Up 5 min Triple Under work

Monday 4.13.2015

wodSTRENGTHA. Close Grip Floor Press 12 x 3 @ 60% B. 2 x ME DB Bench Press

CONDITIONING For Time: 50 Cal Row 40 Push Ups 30 American KB Swings 53/35 20 Pull-Ups *10 DB Strict Press 40/30

Finisher 100 Banded Pull Downs

COMPETITION *HSPU Tabata Airdyne **4 min Rest** Tabata Airdyne 

Monday 3.30.2015

wodSTRENGTHA. 10 x 3 Push Jerks @ 65% B. 2 x ME Strict Pull-Ups

CONDITIONING 3 Rounds of 3 min AMRAP: 20 Double Unders 10 1 Arm DB Push Press L 40/30 10 1 Arm DB Push Press R 40/30 *1 min rest between rounds

Finisher 100 Face Pulls

COMPETITION 5 min AMRAP: 5 HSPU 5 CTB Pull-Ups

Saturday 3.14.2015

wod CONDITIONING CrossFit Open Workout 15.3

14 min AMRAP: 7 Muscle Ups 50 Wall Balls 20/14 100 Double Unders

Scaled 50 wall Balls 200 single unders

Masters 55+ 50 Wall Balls 100 Double Unders 7 Muscle Ups

Tuesday 3.3.2015

wodSTRENGTH20 min to find 1RM Hang Snatch

 

CONDITIONING 3 Rounds: 30 DB Snatch 40/20 (15 per side) 30 Double Unders 20 DB Snatch 40/20 20 Double Unders 10 DB Snatch 40/20 10 Double Unders

Finisher 3 x ME T2B

 

Monday 2.23.2015

wodSTRENGTHA. 2RM Strict Press B. 3 x 8 Barbell Bent Over Row

CONDITIONING ½ Cindy 10 min AMRAP: 5 Pull-Ups 10 Push Ups 15 Squats

Finisher 3 x ME Hanging Leg Raise

COMPETITION 6 min AMRAP: 10 HSPUs 30 DUs

Wednesday 2.18.2015

wodSTRENGTHA. 9 x 3 Bench Press @ 65% (change grips each set:  close, middle, wide) B. 3 x 12 Pull-Ups

CONDITIONING 5 Rounds: 5 Burpees 15 Push Ups 20 Double Unders

Finisher 30 Knee 2 Elbow

COMPETITION 5 min AMRAP: 3 CTB Pull-Up 3 HSPU

Monday 2.2.2015

wodSTRENGTHA. 20 min 1RM Back Squat B. 100 Steps Walking Lunge

CONDITIONING 5 min AMRAP: Burpee Box Jump Over

Finisher 60 Hollow Rocks

COMPETITION 6 min AMRAP: 50” Sled Drag 50 DU

Friday 1.30.2015

wodFIRST ANNUAL CFA BOWL FLAG FOOTBALL GAMESATURDAY, JANUARY 31 @ 12:30PM ALPHARETTA HIGH SCHOOL

STRENGTH A. 12 min EMOM:  Push Press @ 60% B. 3 x 12 1-Arm DB or KB Row

CONDITIONING 6 min AMRAP: 15 Shoulder to Overhead 95/65 30 Double Unders

Finisher 100 Band Pull Aparts

COMPETITION 3 Rounds (not for time): 10’ Handstand Walk 10 Toe 2 Bar 10 CTB Pull-Ups

Tuesday 1.20.2015

wodSTRENGTH10 min EMOM:  2 Snatch @ 60%

CONDITIONING 3 Rounds: 5 Burpee Over the Bar 15 Power Snatch 95/65 45 Double Unders

Finisher 3 x 30 Partner Leg Throws (10 per direction)

COMPETITION 5 x 3 Snatch Balance 3 x 5 Snatch Grip 3-Position Deadlift (medium load)

Tuesday 12.30.2014

wodWEDNESDAY, DECEMBER 31 - NORMAL MORNING CLASS TIMES; LAST CLASS AT 4;30PMTHURSDAY, JANUARY 1, NEW YEAR'S DAY, NO CLASS FRIDAY, JANUARY 2 - 10AM CLASS; OPEN GYM 11AM-1PM

STRENGTH 15 min to find Heavy Clean and Jerk (any style)

CONDITIONING 5 Clean and Jerks 50 Double Unders 4 Clean and Jerks 40 Double Unders 3 Clean and Jerks 30 Double Unders 2 Clean and Jerks 20 Double Unders 1 Clean and Jerks 10 Double Unders

Use 70% of Clean and Jerk in Strength portion

Tuesday 12.23.2014

wodSTRENGTHA. 15 min to find 1 RM Front Squat B. 3 x 8 Romanian Deadlift

CONDITIONING 3 Rounds: 100 Double Unders 50 Squats 25 Wall Ball 20/14

Finisher 3 Rounds: 45 sec Plank; 45 sec rest

Thursday 12.18.2014

wodCONDITIONING5 Rounds: 20 sec On/40 sec Off Mountain Climbers Row for Calories Suicide Side Shuffle Burpee Broad Jump Double Unders