Tuesday the 28th

WU: 100 Hollow rocks. 100 Arch Rocks

Skills: Butterfly/ Kip

Strength: Clean Deadlifts. Use the hook grip. 3-2-1- 100%x3,  2x 110%x3

WOD: 20min AMRAP: 30DU 15KBS 10 Pistols

Sunday the 26th

There will be no formal WOD today. At 4 oclock I will be redoing the Open WOD with a few people. If you want to participate be at the gym around 3:30 to warm up. If you want to come and cheer thats cool also. Otherwise, a light jog and mobility today.

Tuesday the 21st.

Ok. You can do this workout either today or tomorrow. Which ever day you dont do the WOD try to come to the gym and do the extra strength session. If you haven't done the LLGJ WOD you can do it with that.




Todays: WU  Tabata DU


Skills: Kneeling Jump Squat  25 total reps. Try jumping on to a plate, see how high you can get.


Strength: Halting snatch grip deadlift. Pause for a second at the knees, feel the hamstring stretch stand and shrug hard (no arm pull) 90%x3 95%x3 100x3 100%+10x3x2

Good mornings 5x5 add weight if you can 

WOD: OCT WOD#4 

                                            5 Rounds

                                            5 Ring Handstand Pushups
                                            10 OH squat (105#)                                            15 Pullups

Scale HSPU as follows: RHSPU> HSPU on paralletes> HSPU > HSPU on Box > HSPU on bands

Extra Strength: To be done today or tomorrow.

                         Back squat 321heavy 

                         5x3@60% Front Squat

Monday the 20th

Ok kids. It will be a mixed up week. Today you can either do the gym WOD. (it better be unbroken and sub 9 minutes) or you can do the LLGJ birthday WOD. If you are doing the LLGJ WOD do it after the 6:30 class. No strength for it, just mobility and the WOD.  The Tuesday class will be split due to a bunch of scheduling conflicts, so you can do Tuesdays stuff Wednesday if needed. We will be back on track Thursday.


LLGJ WOD: 2 Rounds - 20 Ground to overhead 135/95
                                         32 Box Jump 30/24

Tuesday the 14th

WU: Oly Complex
  2 rounds:
3 RDL
3 Below Knee Clean Pulls
3 Front Squat
3 High Hang Clean and Push Press
3 Below Knee Clean and Jerk

* 100 hollow Rock
* 100 Arch Rock

Skills: Muscle Ups

Back to basic: Use bands and practice each segment.

Strength: 5 Rounds:
3 Power Clean at 90% with 10 seconds rest between reps
rest 20 seconds
15 Heavy KBS
Rest 3 minutes

* 3 Kneeling shoulder press on the BOSU
   5 wall walks


WOD: 15,12,9 KBS, burpee bar hops
            rest 2 minutes
            12,9,6 KBS, burpee bar hops
  (sorry James)

* 15,12,9 GHD Sit Ups, Hanging Row
   2 minutes rest
   12,9,6 GHD, Hanging Row


* denotes workouts for the handy capped.

Sunday the 12th

WU: 100 Hollow Rocks
         100 Arch Rocks

Skills: Muscle Ups

         - Break down the different segments and practice each one

Strength: 6 rounds: 30 sec AMRAP Ground to OH 155/105 Rest 90 sec.
   
               3 Rounds of Max rep ring push ups. Rest 3 minutes between rounds.


WOD: Static Hypoxia

           3 Rounds:  1 minute Max DU
                             1 minute rest while performing a wide grip dead hang from the pull up bar
                             1 minute Max Burpees
                             1 Minute Rest while holding 115/85 over head.
                             1 Minute Man Makers  40/25
                             1 Minute rest with the DB in the rack position.

The wide grip dead hang is hanging straight from the pull up bar with the hands set outside shoulder width.

Thursday the 9th

Tonight will start the Oly Class! Be there and ready to go at 6:30. Be sure to have your $60 in hand at the beginning of class as well.  For those following the blog overseas I will upload the Thursday WODs right after class.

Tuesday the 7th.

WU: Tabata warm up

Skills: Snatch Push Press to OHS 20 total reps working up to  moderate weight.
         
           * Skin the cats  15 total reps working on slow control

Strength: Snatch Grip Dead Lift 3x85% 3x95% 2x3x105% max snatch
               then Snatch Grip Push Press  3x4 HEAVY!

          * Ring Pull Ups 5,5,4,3,2  Add weight as needed.
          * 3xMax rep ring rows

WOD: OCT WOD#1

1-3-5-7-9 Muscle Ups Squat Clean to Overhead (225-205-185-155-135#) Athlete must change out their own weight between sets. We will scale weights and movements accordingly, but not easily. * 1000m Row, 30 HSPU, 30 Ring Dip, 1000m Row This Thursday night starts the first of 6:30 Olympic Lifting. Please bring cash or check made out to Crossfit Counter Culture for $60 by Thursday. You can also pay with a credit card if we can find Brian to do it. * Denotes workouts for those who have broken feet.

Thursday the 2nd

Tonight's class will be at the normal 7:30 time. NEXT week starts the Oly class at 6:30.

WU: Tabata DU

Skills: Kneeling jumps
           - 5x5
           - No adding weight
           - Go for amplitude

Strength: Speed deadlift   6x3 @ 50%

             - Tap and go
             - Strict form
             - Use the hamstrings

WOD: To be done at 70% max effort
             3 rounds

             3 minute AMRAP
              - 5 Push Ups
              - 10 KBS 55/36
              - 15 DU
              Rest 2 minutes between sets