Saturday, December 20, 2014

8:00 a.m. Bronco Barbell Club

9:00 a.m. Either Team WOD or make up WOD

Also, today is the USAW Idaho State Championship. If you are interested, it’s being held at Renaissance High School off of Locust Grove in Meridian. Some of us will be heading over after the 9:00 a.m. class to watch for a bit. Lots of local athletes will be competing!

Friday, December 19, 2014

WOD Throwdown WOD #2

For time (25 minute time cap):
9 Wall Balls (20/14)
21 Kettlebell Swings (53/35)
9 Wall Balls
21 Push Ups
9 Wall Balls
21 Sit Ups
15 Wall Balls
15 Kettlebell Swings
15 Wall Balls
15 Push Ups
15 Wall Balls
15 Sit Ups
21 Wall Balls
9 Kettlebell Swings
21 Wall Balls
9 Push Ups
21 Wall Balls
9 Sit Ups

Thursday, December 18, 2014

A.
5 Sets of Bench Press
Set 1 & 2 = 5 reps @ warm up weight
Set 3 = 5 reps @ 75%
Set 4 = 3 reps @ 85%
Set 5 = 1+ reps @ 95%

Perform 2 turkish get-ups on each side between sets.

B.
As many reps as possible in 10 minutes of:
Medball sit up, stand up, ball slam

Wednesday, December 17, 2014

Mobility - Pre-Squat Hip Opener

A.
5 Sets of Back Squat
Set 1 & 2 = 5 reps @ warm up weight
Set 3 = 5 reps @ 75%
Set 4 = 3 reps @ 85%
Set 5 = 1+ reps @ 95%

Rest 3-5 minutes between sets.

B.
Two sets of:
Against a 5 minute running clock, complete:
500 Meter Row
50 Kettlebell Swings (24/16 kg)
Pull-Ups x Max reps
Rest 5 minutes between sets

Part B from CrossFit Invictus December 10 Performance WOD.

Tuesday, December 16, 2014

Mobility – Thoracic foam roll of death

A.
5 sets of Jerks
Set 1 & 2 = 5 reps @ warm up weight
Set 3 = 5 reps @ 75%
Set 4 = 3 reps @ 85%
Set 5 = 1+ reps @ 95%

Between jerk sets, work 2 clean pulls and 1 clean.

B.
Four rounds for time of:
10 Dumbbell Ground to Overhead
10 Box Jump Overs
300 Meter Run

Part B modified from CrossFit Invictus December 9 Performance WOD.

Monday, December 15, 2014

m4s0n501

Mobility - Deadlift Mobility

A.
5 Sets of Deadlifts
Set 1 & 2 = 5 reps @ warm up weight
Set 3 = 5 reps @ 75%
Set 4 = 3 reps @ 85%
Set 5 = 1+ reps @ 95%

Rest 3-5 minutes between sets.

B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Chest to Bar Pull-Ups
10 Wall Ball Shots
15 Ring Dips

Part B from CrossFit Invictus December 8 Performance WOD.

Sunday, December 14, 2014

Rest day!

Saturday, December 13, 2014

8:00 a.m. Bronco Barbell Club

9:00 a.m. Team WOD

Friday, December 12, 2014

Christmas party tonight! We will be closed for evening classes tonight.

Today’s WOD is the first WOD from WOD Throwdown. If you haven’t registered and are interested in competing, do so! Everything in this competition can be scaled!

For time (20 minute time cap):
15-12-9
Hang Power Cleans (115/75)
Burpee Box Jumps (24″/20″)
Thrusters (115/75)

Thursday, December 11, 2014

A.
Five sets of Bench Press
Sets 1 & 2 = 3 reps @ warm up
Set 3 = 3 reps @ 70% (of 90% or your 1RM)
Set 4 = 3 reps @ 80%
Set 5 = 3+ reps @ 90%

Work 3-5 Pendlay rows between sets of Bench Press.

B.
For time:
1000 Meter Row

Five rounds of:
20 Wall Ball Shots
10 Ring Dips

Part B from CrossFit Invictus December 4 Performance WOD.