Strength and Programming Outline

February 3rd, 2012

7 Rounds of:

12 – Hang Cleans (95/65 for each)
9 – Back Squats
6 – Push Press
3 – OHS

- Each time bar is put down to rest 10 burpees-

(for time)

February 2nd, 2012

“Fran”

21-15-9
Thrusters (95/65)
Pull-ups

February 1st, 2012

Tabata

Push-ups
Air Squats
K2E
Ropes

(count reps for last set)

Programming Outline

Strength Program

January 31st, 2012

5 Rounds for Time “Standards” WOD from Hybrid Athletics:

20 KB Swings 53/35
15 Hand Release Push-ups
20 KB Hang High Pull 53/35
15 Halos

(for time)

January 30th, 2012

15 KB Snatch (53/35)
20 Pistols (scale to goblet squats with kb or assisted pistol)
25 Toe-to-bar
30 KB Swings (53/35)
35 Box jumps (24/20)
70 Double unders (scale to 3:1 singles or 70 attempts)

(for time)

January 29th, 2012

Open Gym

January 28th, 2012

Team WOD

January 27th, 2012

Complete as many reps as possible in 16 min of:

Snatch (75/55)
Burpees
Air Squat Pull-ups

January 26th, 2012

50 – Box Jumps (24/20)
50 – Pull-ups
50 – Smash Balls
50 – Dips
50 – Sandbag Squats (25 female)
50 – OHS (65/45)
50 – Wall Ball Sit-ups
2 min Rope Slams
100 – Push-ups
100 – Air Squats
100 – Sledge Hammer Strikes on Tire

*15 double unders at the top of every 2 min

(for time)

January 25th, 2012

*CROSSFIGHT*

9 min AMRAP

5 – HSPU
7 – Jab, Cross, Sprawl
9 – Wall Ball

January 24th, 2012

8 min AMRAP
5 – Clean and Jerks (95/65)
10 – K2E

- 5 min rest -

4 rounds of:

15 – KB Swings
60 – Yard Shuttle Run (10-20-10)

(for time)

January 23rd, 2012

4 rounds of:

12 – Front Squat (95/65)
14 – Hand Release Push-ups
16 – Box Jumps

(for time)

January 22nd, 2012

Open Gym

January 21st, 2012

Team Wod

January 20th, 2012

18 min AMRAP

15 – Sledge Hammer Strikes
15 – KB Swings (16/12)
400m Run

January 19th, 2012

12 rounds for time:

5 – K2E
5 – Spilt Jerks (115/85)
5 – OHS (115/85)

- 3 Burpees at the top of every 2 min -

January 18th, 2012

5 rounds of:

12 – Burpee Pull-ups
30 – Double Unders

(for time)

January 17th, 2012

5 Rounds of:

2 – Snatch
4 – Push Press
6 – Pull-ups
8 – Pish-ups
10 – Air Squats
20 – Double Unders

(for time)

January 16th, 2012

12 min AMRAP

10 – Sandbag Steps (24/20)
10 – Toes to Bar

January 15th, 2012

Open Gym

January 14th, 2012

Group WOD

January 13th, 2012

8 min AMRAP
250m row
10 – Burpees

then

8 min AMRAP
10 – Back Squats
10 – Push Press
- 15 double unders each time the bar is put down for rest -

(for total rounds)

January 12th, 2012

25 min AMRAP

50 – AB Mat
50 – KB Twists
15- OHS
15 – Air Squats
15 – Push-ups
15 – Pull-ups
50 – Double Unders

January 11th, 2012

15-10-5-10-15

Cleans (135/95)
Dips
50m Sprint

(for time)

January 10th, 2012

20 min AMRAP

10 – KB Swings (20/16)
12 – Hand Release Push-ups
14 – Box Jumps (20)

January 9th, 2012

12 min AMRAP

7 – Toes to Bar
7 – Burpees
100 m Farmers Walks (24/20)

January 8th, 2012

Open Gym

January 7th, 2012

Group WOD

January 6th, 2012

“Randy”

75 Snatches (75/55)

(for time)

January 5th, 2012

21-15-9

OHS (95/65)
Dips
KB Snatches (20/16)

(for time)

January 4th, 2012

12 min AMRAP:
Sqaut Clean Burpees
Pull-ups
3/6/9/12/15/18/21/24/27………

then

4 min Row (for max calories)

January 3rd, 2012

3 Rounds for Time (Borrowed from Hybrid Athletics)
15 Sumo Deadlift High Pull 75/55
20 Box/Tire Jumps 24″
2 Suicides

January 2nd, 2012

CrossFit Total

January 1st, 2012

Happy New Year!

Simply put, members are encouraged to use this time to practice, practice, practice! Whether it’s double unders, pull-ups, deadlifts, an olympic lift (snatch/clean) or any other exercise that you have struggled with.

The CFTBL coaches will be available during this time to help coach you to success.

Deccember 31th, 2011

New Years Eve

Deccember 30th, 2011

“Josh”

21 – OHS (95/65)
42 – Pull-Ups
250m Row

15 – OHS (95/65)
30 – Pull-ups
250m Row

9 – OHS (95/65)
9 – Pull-ups
250m Row

*5 Burpees at the top of every 3 minutes

(for time)

Deccember 29th, 2011

10 – Snatches (85/55)
8 – K2E
6 – Wall Ball (20/14)

then

100 AB Mats

(for time)

Deccember 28th, 2011

100 Thrusters (65/45)
(for time)

Each time the weight touches the ground 15 double unders (or 60 singles)

Deccember 27th, 2011

Deadlift Progression

Deccember 26th, 2011

Fight Gone Bad “Championship Version”

Deccember 25th, 2011

Merry Christmas – Closed

Deccember 24th, 2011

Closed

Deccember 23rd, 2011

21-15-9

Power Cleans
K2E
Wall Ball (20/14)

then

150 Double Unders

(for time)

Deccember 22nd, 2011

3 rounds of 1 min each

Thursters
Mountian Climbers
Med Ball Clean
Jumping Pull-ups
Ab Mats
1 min rest

(for reps)

Deccember 21th, 2011

500m Row
2 min – AB Mats
2 min – Double Unders

500m Row
1 min 30 sec – AB Mats
1 min 30 sec – Double Unders

500m Row
1 min – AB Mats
1 min – Double Unders

500m Row
30 sec – AB Mats
30 sec – Double Unders

(for time / total Double Unders)

Deccember 20th, 2011

12 min AMRAP

9 – T2B
15 – KB Swings (16/12)
21 – Box Jumps (24/18)

Deccember 19th, 2011

12 WOD’s of Christmas

1 – Strict Pull-ups
2 – K2E
3 – Sandbag Cleans
4 – Deadlifts
5 – KB Swings
6 – Para Push-ups
7 – Box Jumps
8 – Burpees
9 – Wall Balls
10 – Jumping Lunges
11 – Double Unders
12 – Bag Strikes

(for time)

Deccember 18th, 2011

Open Gym

Deccember 17th, 2011

Holiday WOD Fundraiser

Deccember 16th, 2011

7 Rounds of:

250m Row
1 OHS Max

(for time / total weight)

Deccember 15th, 2011

20-10-5-10-20
KB Swings
Goblet Squats
Box Jump
Push-ups
and
100 – AB Mats

(for time)

Deccember 14th, 2011

21-15-9
Power Squar Clean (75/45)
Mountain Climbers

1 min rest

21-15-9
KB Swings (53/35)
Push-ups
Double Unders

(for time)

Deccember 13th, 2011

12 rounds – 24 min max

8 – Wall Ball (20/14)
8 – Toes to Bar
6 – SDHP (75/55)
6 – Push Press (75/55)
5 – Burpees

(for time)

November 10th, 2011

12 – Pull-ups
10 – Box Jumps
8 – Sledge Hammer Strikes
6 – Knees to Elbows
4 – Atlas Stones
2 – Laps

(3 rounds for time)

November 9th, 2011

“Elizabeth”

21-15-9
Cleans (135/95)
Ring Dips

November 8th, 2011

400m Run
10 Back Squats
25 AB Mats

(4 rounds for time)

November 7th, 2011
Warm-Up:

• 500m row

WOD:
7 min AMRAP

• 10 Push Press 95/65
• 10 Hang Cleans 95/65
• 20 Ab Mat Sit-ups
• 20 Air Squats

Then 1 Minute Rest

7 min AMRAP

• 5 Strict Pull-Ups
• 10 Wall balls 20/14
• 15 Box Jumps 24/20
• 20 Push-Ups

November 2nd, 2011
“The 7″ – 7 rounds for time

• 7 Handstand push-ups
• 135 pound Thruster, 7 reps
• 7 Knees to elbows
• 245 pound Deadlift, 7 reps
• 7 Burpees
• 7 Kettlebell swings, 2 pood
• 7 Pull-ups

November 1st, 2011
Closed for storm

October 27th, 2011

50 – Wall Ball
40 – Smash Ball
30 – Wall Ball Sit-ups
20 – Box Jumps
10 – Sand Bag Push Press
5 – Atlas Stone Lift

- 10 Med Ball Cleans at the top of every 2 min -

October 26th, 2011

9 min AMRAP
5 – OHS (95/65)
10 – K2E’s
15 – Double Under

- 1 min break -

9 min AMRAP
5 – Hangs Cleans
10 – Burpees

October 25th, 2011

21-18-15-12-9-6-3

Push Press (75/55)
Med. Ball Clean (20/14)
AB Mat

October 24th, 2011

Bradshaw:

3 – HSPU
6 – Deadlifts
12 – Pull-ups
24 – Double Unders

(10 rounds for time)

October 23rd, 2011

Open Gym

October 22nd, 2011

Open Gym

October 21th, 2011

20 – Sledge Hammer Strikes
15 – Box Jumps
10 – Decline Push-ups
5 – Tire Flips

(18 min for rounds)

- Entire WOD done with tire -

October 20th, 2011

2-2-2-1-1-1-1

Snatch
Bench Press

5 min AMRAP:

Snatch (75/55)
Bench Press (165/95)

October 19th, 2011

Two 8 min AMRAP:

10 – Front Sqaut (95/65)
10 – Burpees

10 – Pull-ups
5 – Handstand Push-ups

October 18th, 2011

20 – DU
20 – Smash Ball
20 – DU
20 – Push-ups
20 – DU
20 – Sit-up
20 – DU
20 – Air Squats

(5 rounds for time)

October 17th, 2011

1. Power Clean
2. Front Squat
3. Push-Press
4. Back Squat
5. Push-Press

One rep each seven times. Seven times each equals one round. Do 5 rounds total working up to your max. You can rest in between rounds.

October 13th, 2011

21 – 15 – 9

Deadlifts (205/155)
Box Jumps (30″/24″)

October 12th, 2011

100 – Double Unders
75 – AB Mats
50 – Decline Push-ups (24″/20″)
25 – Spilt Jerks (95/65)
250m Row

(for time)

October 11th, 2011

2 – Laps
12 min AMRAP
10 – Pull-ups
20 – Wall Ball
2 – Laps

(for time)

October 10th, 2011

Holiday WOD

October 9th, 2011

Open Gym

October 8th, 2011

Rob’s Birthday WOD

Complete 39 reps of each exercise. Any order you want. 39 minutes to see how far you can get.

Jumping Jacks
Double Unders
Mountian Climbers
Shuttle Sprints
39 Calorie Row
Power Ropes
Burpees
Bear Crawl
Push-ups
Air Squats
Pull-ups
Walking Lunges
Box Jumps
Handstand Push-ups
Dips
Tuck Jumps
Roll Ups
Frankenstein Steps
Deadlift
Wall Ball
Push Press
Bench Press
Clean
Back Squat
Kettlebell Swing
SDHP
Sledge Hammer Strikes
OHS
Front Squats
Medball Clean
Slam Ball
Sandbag Lifts
Punches on Shield
Knee Strikes
Front Kick
Thai Kick
Mounted Elbow Stike
Sprawls
39 Second Combo Drill

October 7th, 2011

2m – 1:30m – 1m – 30 sec

Row (for Cal)
Pull-ups
Broad-Jump Burpees
Deadlift (155/115)

(for total reps)

October 6th, 2011

50 OHS (85/55)
150 DU / 450 Regular
50 Snatches (75/55)
100 Hand Release Push-ups
100 AB Mats
50 Toes to Bar
50 Smash Ball
4 Laps

(for time)

October 5th, 2011

18 min AMRAP

1 Push Press (95/65)
1 Back Squat (95/65)
1 KB Swing (16/12)
1 Burpee

Increasing by 1 each round

October 4th, 2011

25 min AMRAP

30 Double Unders / 90 Singles
10 Thrusters (95/65)
15 Push-ups
20 Ab Mats

October 3nd, 2011

400m run
6 Handstand Push-up
12 Pull-ups
24 Lunges (45 lb bar)

October 2nd, 2011

Open Gym

October 1st, 2011

Open Gym

It is also a great competition that is open to all CF boxes. Crossfit Triton is coming as is CrossFit Storrs so let us know if you want to send a comp team. We will have some great WOD’s and it is all for a great cause. There will also be lunch after provided by Cross Cusines (Paleo of course) which is delicious. The cost is $40 and that covers your St. Jude’s donation, t-shirt and lunch.

Sign up on Facebook now and confirm with Kaitlin Pinney ASAP. More to follow, but start responding if you have some charitable Crossfit spirit and plan on attending.

You don’t have to be a member to donate to this great cause. You can participate, cheer on others, or just watch, but just make sure you come. See you there!

September 28th, 2011
15 Push Press 95/65
40 yard Sprint
15 Spiderman Pushups
Walking Lunge back the 40 yards to your bar and repeat for 3 rounds
After WOD Run 400 meters

September 27th, 2011
“Santiago”
Seven rounds for time of:
35 pound Dumbbell hang squat clean, 18 reps
18 Pull-ups
135 pound Power clean, 10 reps
10 Handstand push-ups

September 26th, 2011
Complete as many rounds as possible in 15 minutes of:
10 Wall ball shots, 20 pound ball
10 Toes to bar
10 Box jumps, 24″ box

September 5th, 2011
Start with 25 burpees and 5 laps around the exterior of our building.
Then:
50 Wall Ball 20/14
50 Push-ups
50 Ab Mat Sit-ups
50 KB Swings 24/16kg
50 KB SDLHP 24/16kg
End with 25 burpees and 5 laps around the exterior of our building.

All 50 reps of each exercise must be completed prior to moving on to the next exercise (no breaking it up).

September 2nd, 2011
Warm-up: Run 1 Mile

WOD:
Eight rounds for max reps of:
75 pound Push press, 20 seconds
Rest 10 seconds
Jumping alternating lunge, 20 seconds
Rest 10 seconds