Pistols and Dips
Back Squat
2 x 5
1 x 5+
10 minute AMRAP of:
200m run
5 Tire Flips
10 Push-ups
15 Double-unders
Finale: Spend 2 minutes per leg in the flamingo stretch.
Showing posts with label AMRAP. Show all posts
Showing posts with label AMRAP. Show all posts
Thursday 07/10/14
BBG (off) Skill
Pistols and Dips
Back Squat
2 x 5
1 x 5+
10 minute AMRAP of:
200m run
5 Tire Flips
10 Push-ups
15 Double-unders
Pistols and Dips
Back Squat
2 x 5
1 x 5+
10 minute AMRAP of:
200m run
5 Tire Flips
10 Push-ups
15 Double-unders
Saturday 07/05/14
BBG (off) Skill
Snatch
Press
2 x 5
1 x 5+
13 minute AMRAP of:
1, 2, 3, 4, 5 reps (continue to add one rep per round) of:
TTB
Push-ups
OHS, 95#/63#
Finale: Bar mash your quads for 2 minutes or more, each leg
Snatch
Press
2 x 5
1 x 5+
13 minute AMRAP of:
1, 2, 3, 4, 5 reps (continue to add one rep per round) of:
TTB
Push-ups
OHS, 95#/63#
Finale: Bar mash your quads for 2 minutes or more, each leg
Geneva and the Duck Walk
Thursday 07/03/14
BBG (off) Skill:
Running Drills and L-sits
Back Squat
2 x 5
1 x 5+
2 minute AMRAP of:
OHS, 95#/63#
Rest 1 minute
2 minute AMRAP of:
Abmat Sit-ups
Rest 1 minute
2 minute AMRAP of:
Box Jumps, 24"/18"
Rest 1 minute
Finale: Complete 50 Push-ups in as few sets as possible.
Running Drills and L-sits
Back Squat
2 x 5
1 x 5+
2 minute AMRAP of:
OHS, 95#/63#
Rest 1 minute
2 minute AMRAP of:
Abmat Sit-ups
Rest 1 minute
2 minute AMRAP of:
Box Jumps, 24"/18"
Rest 1 minute
Finale: Complete 50 Push-ups in as few sets as possible.
Sarah killin it at the track
Saturday 06/21/14
BBG (off) Skill
Running Drills
Deadlift
1 x 5
12 minute AMRAP of:
3 Muscle-Ups
6 Hang Power Snatches, 95#/63#
9 OHS, 95#/63#
Compare to 06/27/13.
Finale: Spend 2 minutes per shoulder mobbing.
Running Drills
Deadlift
1 x 5
12 minute AMRAP of:
3 Muscle-Ups
6 Hang Power Snatches, 95#/63#
9 OHS, 95#/63#
Compare to 06/27/13.
Finale: Spend 2 minutes per shoulder mobbing.
Mike - stick a fork in him, he's done!
Thursday 06/05/14
BBG (off) Skill
Rowing Drills
DU's or TU's
Deadlift
1 x 5
10 minute AMRAP of:
10 Burpees
10 Squats
10 Sit-ups
Finale: Complete 20 Pull-ups in as few sets as possible.
Rowing Drills
DU's or TU's
Deadlift
1 x 5
10 minute AMRAP of:
10 Burpees
10 Squats
10 Sit-ups
Compare to 12/19/13.
Finale: Complete 20 Pull-ups in as few sets as possible.
Diana and the Squat
Saturday 05/10/14
BBG (off) Skill:
Push Jerk
OHS
2 x 5
1 x 5+
10 minute AMRAP of:
10 Power Cleans
10 Burpees
Compare to 05/27/14.
Finale: 20-50 TTB in as few sets as possible.
Push Jerk
OHS
2 x 5
1 x 5+
10 minute AMRAP of:
10 Power Cleans
10 Burpees
Compare to 05/27/14.
Finale: 20-50 TTB in as few sets as possible.
Brianne, Ted, and Tyler working on HSPU's
Thursday 04/24/14
BBG (off) Skill
Push Jerk
3-3-3-2-2
Power Clean
3-3-3-3-3
12 min AMRAP of:
7 KB Swings, 1.5 pood/1 pood
7 DB Push Press, 45% BW (total, not per DB)
7 TTB
(Courtesy of CrossFit KC)
Compare to 02/27/12.
Finale: Strict pull-ups - 3 sets of max reps. If you can get more than 10, then add some weight. In between sets, mob something - your choice.
Lori finishes her PR set of deadlift at 172.5#!
Push Jerk
3-3-3-2-2
Power Clean
3-3-3-3-3
12 min AMRAP of:
7 KB Swings, 1.5 pood/1 pood
7 DB Push Press, 45% BW (total, not per DB)
7 TTB
(Courtesy of CrossFit KC)
Compare to 02/27/12.
Finale: Strict pull-ups - 3 sets of max reps. If you can get more than 10, then add some weight. In between sets, mob something - your choice.
Lori finishes her PR set of deadlift at 172.5#!
Thursday 03/27/14
Clean and Jerk
1st: Heavy double (10 min)
2nd: 85% x 2 x 2 (5 min)
This means you will take 85% of your heavy double and perform 2 sets of 2 reps. A heavy double means the heaviest weight you can lift while still maintaining good form.
"Jack"
20 min AMRAP of:
10 Push Press, 115#/75#
10 KB Swings, 1.5 pood/1 pood
10 Box Jumps, 24"/18"
Finale: Strict pull-ups - 3 sets of max reps. If you can get more than 10, then add some weight. In between sets, mob something - your choice.
1st: Heavy double (10 min)
2nd: 85% x 2 x 2 (5 min)
This means you will take 85% of your heavy double and perform 2 sets of 2 reps. A heavy double means the heaviest weight you can lift while still maintaining good form.
"Jack"
20 min AMRAP of:
10 Push Press, 115#/75#
10 KB Swings, 1.5 pood/1 pood
10 Box Jumps, 24"/18"
Finale: Strict pull-ups - 3 sets of max reps. If you can get more than 10, then add some weight. In between sets, mob something - your choice.
Dawn lands a very solid split jerk - way to go!
Thursday 02/20/14
Skill Work:
L-sits and DU's
Jerk
2 x 5
1 x 5+
10 minute AMRAP of:
5 Hang Snatch
5 Burpees
5 Jumping Squats
Finale: 20-70 GHD Sit-ups
L-sits and DU's
Jerk
2 x 5
1 x 5+
10 minute AMRAP of:
5 Hang Snatch
5 Burpees
5 Jumping Squats
Finale: 20-70 GHD Sit-ups
Momma Kathy workin hard
Thursday 01/30/14
Just over one week left to finish out the 30 Day Challenge strong! How are you doing? Is it getting easier or harder the further into the challenge we get? What are some changes you've noticed in yourself over the past three weeks? Post your thoughts to comments, please (and thank you so much to all of you who have posted so far!).
Saturday's post will have some fun Whole30 ideas for Super Bowl food!
Off BBG Skill Work:
Kipping Pull-ups and DU's
Back Squat
2 x 5
1 x 5+
10 minute AMRAP of:
10 Power Cleans, 95#/63#
10 Shoulder to Overhead, 95#/63#
10 Air Squats
Finale: 3 sets of 10 Pull-ups and mob your legs
Saturday's post will have some fun Whole30 ideas for Super Bowl food!
Off BBG Skill Work:
Kipping Pull-ups and DU's
Back Squat
2 x 5
1 x 5+
10 minute AMRAP of:
10 Power Cleans, 95#/63#
10 Shoulder to Overhead, 95#/63#
10 Air Squats
Finale: 3 sets of 10 Pull-ups and mob your legs
Brenden working hard in a metcon
Thursday 01/09/14
Today's the day! If you plan to join us on our TSC 30 Day Challenge, please post a comment! Detail exactly what your plan is, and then report in as often as you can in the comments. We'd love to hear about each of your experiences, and it will be a great resource for you (and maybe others!) in the future.
If you do not want to commit to the Whole30 challenge, but do plan to make another change for the next 30 days, please post that to comments, too. We want to support all of you (and want your encouragement as well!) over the next 30 days. It'll be a wild ride, full of adventure and fun!
Check out these stories of people who have done a Whole30.
Non-BBG Skill Work:
GHD Sit-ups (20-60)
HSPU's
Deadlift
5-5-5
20 Minute AMRAP of:
20 Walking Lunges
20 Burpees
20 Pull-ups
20 Sit-ups
Finale: Spend 6 minutes mobbing your shoulders.
If you do not want to commit to the Whole30 challenge, but do plan to make another change for the next 30 days, please post that to comments, too. We want to support all of you (and want your encouragement as well!) over the next 30 days. It'll be a wild ride, full of adventure and fun!
Check out these stories of people who have done a Whole30.
Non-BBG Skill Work:
GHD Sit-ups (20-60)
HSPU's
Deadlift
5-5-5
20 Minute AMRAP of:
20 Walking Lunges
20 Burpees
20 Pull-ups
20 Sit-ups
Finale: Spend 6 minutes mobbing your shoulders.
Andy working on his squat
Thursday 12/19/13
Reminder: Saturday we will NOT be meeting at CHS for class. We will meet at the park just south of Hefflinger Park. The park is between Blondo and Maple off of Papillion Parkway (about 117th). The parking lot is just south of the Wellington Park apartments. Here's a map.
After a fun group metcon we will go to the Hy-Vee on 156th and Maple for breakfast! Invite friends and family to any and all of this fun!!!
Press
2 x 5
1 x 5+
10 minute AMRAP of:
10 Burpees
10 Squats
10 Sit-ups
Finale: 3 sets of 10 Pull-ups (bands, strict, or weighted)
After a fun group metcon we will go to the Hy-Vee on 156th and Maple for breakfast! Invite friends and family to any and all of this fun!!!
Press
2 x 5
1 x 5+
10 minute AMRAP of:
10 Burpees
10 Squats
10 Sit-ups
Finale: 3 sets of 10 Pull-ups (bands, strict, or weighted)
"12 Days of Christmas" fun!
Thursday 11/14/13
Clean
4-4-4-2-2-2
15 min AMRAP of:
5 Pull-ups (strict)
7 Shoulder-to-Overhead, 65% BW
9 KTE
You may kip your pull-ups if strict is not yet possible (choose strict or kipping before you start and stick with that choice through the metcon). The shoulder-to-overhead may be press, push press, push jerk, or split jerk (push press is generally the most efficient).
Compare to 11/28/12.
Finale: Accumulate some time in a handstand - 30 sec, 1 min, 2 min, etc. Choose a time that will require you to break it up into 2-3 sets.
4-4-4-2-2-2
15 min AMRAP of:
5 Pull-ups (strict)
7 Shoulder-to-Overhead, 65% BW
9 KTE
You may kip your pull-ups if strict is not yet possible (choose strict or kipping before you start and stick with that choice through the metcon). The shoulder-to-overhead may be press, push press, push jerk, or split jerk (push press is generally the most efficient).
Compare to 11/28/12.
Finale: Accumulate some time in a handstand - 30 sec, 1 min, 2 min, etc. Choose a time that will require you to break it up into 2-3 sets.
Lori - taking it overhead!
Saturday 07/20/13
Reminder: Saturday, July 27th we will be having class at Standing Bear Lake, participating in a 5k walk/run or a 10k race! Please sign up here, and come and join us for this fun adventure! Bring the whole family!
Skill Work: L-sits
Jerk
3-3-3-1-1-1
10 minute AMRAP of:
10 Burpees
25 DU's
Taken from CrossFit.com.
Finale: Spend 4 minutes mobbing your shoulders.
Skill Work: L-sits
Jerk
3-3-3-1-1-1
10 minute AMRAP of:
10 Burpees
25 DU's
Taken from CrossFit.com.
Finale: Spend 4 minutes mobbing your shoulders.
Geneva lunging her way through
a tough WOD.
Monday 07/08/13
Skill Work:
L-sits
Jerk
4-4-4-2-2-2
10 Minute AMRAP of:
10 Burpees
10 Squats
10 Sit-ups
L-sits
Jerk
4-4-4-2-2-2
10 Minute AMRAP of:
10 Burpees
10 Squats
10 Sit-ups
Compare to 12/26/12.
Finale: 20 Pull-ups and 20 Dips or 10 Muscle-Ups
Ever done one of these?
If not, you will have a great chance coming up soon!
Monday 05/13/13
Press
2 x 5
1 x 5+
10 minute AMRAP of:
12 Weighted Walking Lunges, 95#/63#
12 Dynamic Push-ups
100m run
Finale: 20 Pull-ups and 20 Dips - Use a lighter band than last time!
2 x 5
1 x 5+
10 minute AMRAP of:
12 Weighted Walking Lunges, 95#/63#
12 Dynamic Push-ups
100m run
Finale: 20 Pull-ups and 20 Dips - Use a lighter band than last time!
The Girls representin' at our first
Endurance class! Way to go, ladies!
Where you boys at?
Saturday 05/11/13
Power Snatch
2-2-2-1-1-1
Front Squat
2 x 5
1 x 5+
7 minute AMRAP of:
3 Push Press, 100#/70#
6 Box Jumps, 30"/24"
9 Burpees
After the 7 minutes, complete 50 TTB for time. Record total rounds and time on the TTB.
Compare to 05/05/11.
Finale: Hold a continuous plank for 1:00, 1:30, or 2:00. If you fault, you have a 50 squat penalty (not for time).
2-2-2-1-1-1
Front Squat
2 x 5
1 x 5+
7 minute AMRAP of:
3 Push Press, 100#/70#
6 Box Jumps, 30"/24"
9 Burpees
After the 7 minutes, complete 50 TTB for time. Record total rounds and time on the TTB.
Compare to 05/05/11.
Finale: Hold a continuous plank for 1:00, 1:30, or 2:00. If you fault, you have a 50 squat penalty (not for time).
Diana and Geneva - Welcome to TSC!
Saturday 05/04/13
Front Squat
2 x 5
1 x 5+
15 minute AMRAP of:
5 DB Push Jerks, 45#/30#
7 Box Jumps, 30"/24"
Challenge yourself in the WOD. Use more weight than you'd like and a higher box than you typically use. Then concentrate on the next rep - stay uncomfortable!
Finale:
Spend some time mobbing - Flamingo, Couch, Barbell Rolling, etc.
2 x 5
1 x 5+
15 minute AMRAP of:
5 DB Push Jerks, 45#/30#
7 Box Jumps, 30"/24"
Challenge yourself in the WOD. Use more weight than you'd like and a higher box than you typically use. Then concentrate on the next rep - stay uncomfortable!
Finale:
Spend some time mobbing - Flamingo, Couch, Barbell Rolling, etc.
Just a typical day at TSC lately. A construction
worker or two, someone cleaning the gym floor
in the middle of a metcon, and our people working
their tails off in the craziness!
Monday 04/22/13
We will be adding additional classes (last year they were strictly running) on Tuesdays starting the first week of May. We will be doing running workouts as well as some body weight metcons, so we'll refer to these classes as "Endurance" classes. Last year these classes started at 6:00, but we wanted to ask all of you what think. Post your opinion about the start time and we'll count those comments double what we hear in person!
Power Snatch
5-5-5-3-3-3
10 minute AMRAP of:
3 Wallballs, 20#/14#
3 DU's
6 Wallballs
6 DU's
9 Wallballs
9 DU's
12 Wallballs
12 DU's
Continue to add 3 reps each round until time runs out.
Finale:
Accumulate 2 minutes on your hands (handstand, dips, L-sit)
Power Snatch
5-5-5-3-3-3
10 minute AMRAP of:
3 Wallballs, 20#/14#
3 DU's
6 Wallballs
6 DU's
9 Wallballs
9 DU's
12 Wallballs
12 DU's
Continue to add 3 reps each round until time runs out.
Finale:
Accumulate 2 minutes on your hands (handstand, dips, L-sit)
Shoulders in front, and then behind the bar
Monday 02/04/13
Check out how Google is helping its employees make better food choices without the employees even thinking about it! Could you do anything like this at your home or office to make your own choices easier?
Skill Work:
Pistols
Clean
4-4-4-2-2-2
7 minute AMRAP of:
7 Push-ups
7 Box Jumps, 30"/24"
Finale: Choose one:
5 Muscle-ups
10 Ring Pull-ups and 10 Ring Dips
20 Pull-ups and 20 Dips
Skill Work:
Pistols
Clean
4-4-4-2-2-2
7 minute AMRAP of:
7 Push-ups
7 Box Jumps, 30"/24"
Finale: Choose one:
5 Muscle-ups
10 Ring Pull-ups and 10 Ring Dips
20 Pull-ups and 20 Dips
Mike and Rowdy roll with the
punches amid construction
Subscribe to:
Posts (Atom)