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Coach Blake

Friday 11.3.17

By WODNo Comments
Nutrition Challenge Day 19!
 
Weightlifting:
Paused Back Squat (5RM, +5# from last week)
Drop Sets:
95% x5
90% x5+ (limit to 10)
 
Metcon:
AMRAP5 x 3 Rounds (1 minute rest between AMRAPs)
2 Power Cleans (185/125#)
4 HSPU
8 Pistols (alt)

Pick up where you left off on the previous round.
Score = Total Rounds + Reps
 
After Party:
2 Rounds
1:00 Barbell Rollouts
:45R/:45L Couch Stretch

 

November 2, 2017

Thursday 11.2.17

By WODNo Comments
Nutrition Challenge Day 18!
 
Metcon (3 Rounds for time)
1 Round every 10:00 x 3
1000m Run
50 Double Unders
25/20 Cal Row

1K Run = City Hall + 200m
If your 1k run exceeds 4:45, scale the distance.
 
After Party:
3 x :20 L-Hang
Roll out arches

 

November 1, 2017

Wednesday 11.1.17

By WODNo Comments
Weightlifting:
EMOM10
Odd: 2 Power Snatches + 2 OHS w/ :03 Pause
Even: 20 Hollow Body Rocks

75%-80% of Power Snatch
 
Metcon (Time)
50 Kettlebell Snatches (53/35#)
50 Wall Balls (20#/10′)(14#/9′)
50 Toes To Bar

*20m Shuttle Run anytime a movement is broken.
 
After Party:
Banded Lat Series
Banded Hamstring Series
October 31, 2017

Saturday SMASH-UP

By WODNo Comments
w/ a partner, in a 30 minute window:

5 Rounds each:
100m Run
10 Wall Balls (20/14#)
1 Clean and Jerk (185/125#)

5 Rounds each:
10 Burpees Over Bar
1 Rope Climb (15′)

w/ remaining time:
Max Cal Assault Bike

 
CRX – 225/155# + Legless Rope Climbs
Scoring: If completed, 20 Rounds + any AAB Cals
September 29, 2017

Friday 9.29.17

By WODNo Comments

BBG:
2 Warm-Up + 3 Working Rounds
5R/5L Reverse Lunge Step Ups w/ Knee Raise
5R/5L Bottoms Up Presses

5R/5L 1-Arm Rows
10 Weighted V-Sits

Metcon (Time)
21-15-9
Deadlifts (185/125#)
Box Jumps (24/20″)
HSPU

After Party:
Banded Hamstring Series
90/90 Crossover x5R/5L

September 28, 2017

Thursday 9.28.17

By WODNo Comments
Gymnastics:
EMOM15
1st – 10/8 Cal Assault Bike
2nd – Muscle Up Work (strict, kip, progressions, etc)
3rd – 10-8-6-4-2 Pistols (weighted if possible)
 
 
 
Metcon:
AMRAP7
DB or KB Thrusters (50/35#)
Muscle Ups
Ascending Ladder… 1/1, 2/2, 3/3 etc…
 
After Party:
Banded Lat Stretch
Banded Pec/Delt Stretch
LAX Ball Glutes
September 27, 2017

Wednesday 9.27.17

By WODNo Comments
Metcon:
Triple 3’s (Time)
3k Row
300 Double Unders
3 Mile Run

SX:
2k Row
200 Double Unders or Singles
2 Mile Run
 
After Party:
Walk 200m
Calves/Ankles
Roll out Arches
September 26, 2017

Tuesday 9.26.17

By WODNo Comments

Gymnastics:
Weighted Pull-ups (10-8-6-4-2)
Weighted Ring Dip (10-8-6-4-2)

Metcon:
CrossFit Games Open 15.1 (AMRAP – Rounds and Reps)
9-Minute AMRAP of:
15 Toes To Bar
10 Deadlifts, 115# / 75#
5 Snatches, 115# / 75#
Metcon (Weight)
From 9:01-15:00:
Establish 1RM Snatch

September 25, 2017

Monday 9.25.17

By WODNo Comments

Weightlifting:
Paused Front Squat (4×4 @70%)

Metcon (AMRAP – Rounds)
1 Round every 2 minutes x8
10 Wall Balls
10 Power Cleans
10 Burpees Over Bar

RX 115/75#

September 24, 2017

Saturday SMASH-UP

By WODNo Comments
Metcon (Time)
w/ a Partner, complete:
100 Cal Row
100 Toes To Bar

50 Clean and Jerks (135/95#)
50 Power Snatches (135/95#)

100 Double Unders (each)
100m Sprint (each)

September 22, 2017

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(908) 452-1345