Tuesday, 0830 and TBD, 18 December 2012

warm up

Ladies WOD:
For time
40 x 30 x 20 x 10
burpee
pull up

D$ WOD:
Air Force PAST
1.5 mile run
max push ups in two minutes
max sit ups in two minutes
max pull ups in two minutes

0830 and 1700, Monday, 17 December 2012

warm up

Ladies WOD:
Bear Complex
7 sets @ 5 rounds not for time:
power clean
front squat
push press
back squat
push press

D$ morning Spec WOD:

Run 1.6 miles (1 lap around doughboy field) 

6 rounds for time

50 m swim

30 flutter kicks (4 count)

Afternoon WOD:

Bear Complex

(see ladies WOD for details)

Saturday, 1030, 15 December 2012

 

WOD WILL BE AT DIX INDOOR POOL NEXT TO OUTDOOR RECREATION

WOD WILL START AT 1040 SHARP, SHOW TIME IS 1030 IN ORDER TO WARM UP

Warm up

WOD:
Run Doughboy Loop (1.6 miles)
Transition to pool deck
25 push ups
50 flutter kicks (4 count)
250 m crawl stroke (5 up and back)
25 push ups
50 flutter kicks
250 m breast stroke swim (5 up and back)
transition to run
Run Doughboy Loop (1.6 miles)

Cool down

Friday, 14 Jan, 0700 and 0830 and TBD

warm up

0700 D$ swim WOD:

Tread water for 10 minutes
(if you touch the side or bottom you will do 50 burpees at completion of WOD)

100 meters frog kick only with board
100 meters frog kick without board
100 meters crawl stroke


0830 WOD:
2 rounds for time
50 push ups
40 sit ups
30 push press (95lbs / 45lbs)
20 pull ups
10 wall ball shots
400 m run

Afternoon WOD:
 5 x 3 of the following:
Bench Press
Press

5 x 5 Weighted pull up

5 x 20 Weighted push up

0830 and Afternoon is TBD, Thursday

warm up

0830 Ladies WOD:
3 mile run

Afternoon WOD:
5 x 4 of the following:
Back Squat
strict press
power clean

5 x 20 weighted push up with vest

5 x 5 weighted pull up with vest

2 mile run with 22 lb weighted vest

0830 and 1700, Wednesday

warm up

Ladies WOD:

"Murph"

1 mile run
100 pull ups
200 push ups
300 air squat
1 mile run

all of this is done with a 20lb weighted vest (scale the weight but not the reps)

D$ morning WOD:
warm up
tread water for 5 min straight, don't touch the bottom or side.  Every time you do it is 10 burpees.

swim 500 m breast stroke


Afternoon WOD:


"Murph"
1 mile run
100 pull ups
200 push ups
300 air squat
1 mile run

all of this is done with a 20lb weighted vest (scale the weight but not the reps)"Murph"

0830 and 1700, Tuesday

warm up

Ladies WOD:

5 x 8 of the following:

Bench Press

Seated Shoulder Press
Pull up

Lunges (4 x each leg)

D$ Morning WOD:

Swim 1000 m at easy pace
10 x 25 m sprints

3 mile run

D$ Afternoon WOD:

5 x 8 of the following:

Bench Press

Seated Shoulder Press

Weighted Pull up

Back Squat

Lunge

0830 and 1700, Monday

warm up

Ladies morning WOD:

Bench press : 5 x 8

12 min AMRAP
21 push press
15 walking lunge
9   pull up

D$ Morning WOD:
Warm up

Swim - 5 x 50m sprint, 1 minute rest between sets (crawl stroke)
            5 x 100 m sprint, 2 minute rest between sets (crawl stroke)
            200 m cool down swim

Run 3 miles under 24:00

D$ Afternoon WOD:

5 x 8 of the following:

Back Squat

Front Squat

Lunge
Pull up

Sunday, 9 December 2012

WOD #1:

5 x 8 of the following:

Bench Press

Seated Shoulder Press

Weighted Pull up

Weighted Ring Dips

WOD #2:

"Jerry"

For time
Run 1 mile
Row 2K
Run 1 mile

Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.

Rest Day, ARMY VS NAVY 8 DEC 2012

REST DAY

GAME TIME WOD:

DRINK BEERS AND EAT PRETZELS

Friday, 7 December 2012

                                            Miramar Air Show 2009 (I'm in the last one)

Warm up

D$ Spec Ops Morning:
2 x 25m kick only  http://www.swimsmooth.com/kick.html
rest 5 min
6 x 200 m (alternate breast and crawl stroke every 200 m)
between each 200m swim perform 20 push ups and 20 flutter kicks then rest 2 minutes

D$ Spec Ops Evening:
Chipper:
50x deadlift @ 35% 1 RM, 100x KB sumo deadlift high pull (24kg/16kg), 800m sandbag carry

0830 and 1700, 6 December 2012

WARM UP

AM LADIES WOD:

4 MILE RUN FOR TIME

D$ SPEC OPS WORKOUT:

500 M SWIM WARM UP

6 X 25 M SWIM TAKING AS LITTLE BREATH AS POSSIBLE

AT COMPLETION OF THE SWIM DO THE FOLLOWING:

1-10-1 PULL UP AND PUSH UP PYRAMID 

(1 PULL UP, 1 PUSH UP, 2 PULL UP, 2 PUSH UP,....)

PM WORKOUT:

2 MILE RUN FOR TIME WITH 15 LB WEIGHTED VEST

AT COMPLETION OF RUN COMPLETE THE FOLLOWING:

1000 M ROW AND 200 AIR FORCE STYLE SIT UPS

0830 and 1700, 5 December 2012

Warm up

AM Ladies WOD:
This is not for time!
Bench Press: 10 x 8 x 6 x 4 x 2
between sets of bench do the following
10 chin ups between sets (palms facing you)
10 walking lunge (5 each leg)
10 sit ups

D$ WOD:
20 min swim, try to take as little break as possible.
then do the following:
Bench Press: 10 x 8 x 6 x 4 x 2
between sets of bench do the following
10 chin ups (palms facing you!)
10 walking lunge (5 each leg)
10 sit ups


PM WOD:
10 x 200 m sled drag, go as heavy as able.

0830 and 1700, Tuesday, 4 December 2012

NO EXCUSES, SHUT UP AND DO WORK!

Warm up

AM / PM WOD:

7 rounds for time for time

400 m run
15 box jump
10 toes to bar

0830 and 1700, Monday, 3 December 2012

Time to get back to work!!!

AM WOD:
Weighted pull ups 10 sets of 3 (10 x 3)

Push Press: 8 x 6 x 4 x 2

Double Tabata push up and sit up, alternate between the two for 8 minutes of time.

PM WOD:

run 2 mile
100 air squats
run 2 mile
100 sit ups

1600, Monday, 12 November 2012

Warm Up

Press: 5 x 5 x 3 x 3 x 1 x 1

Met Con:

4 rounds for tiome

Row 500 m
Run  400 m

1200, Sunday, 11 November 2012

Warm up

10 x 10 weighted pull up
5 x 20   Push ups
10 x 40 sit ups

2k row at 1:55 pace
2 mile run

1700, Thursday, 25 October

Warm up

Establish one rep max OHS

then....

Power clean 5x5x3x3x1x1x1

0830, Wednesday, 24 October 2012

                                   

Warm up

5 x 400 m run

MARSOC Short Card for time:

0.             Max set of chin-ups
1.             30 Push-ups
2.             30 Air squats
3.             30 Crunches
4.             10 Burpees
5.             10 Windmills
6.             30 Push-ups
7.             30 Mountain climbers
8.             30 Flutter kicks
9.             10 Burpees
10.          10 Cherry pickers (4-count)
11.          30 Push-ups
12.          30 Star jumpers (or jumping jacks)
13.          30 Back Extensions (“supermans”)
14.          10 Burpees
15.          10 Chain breakers
16.          30 Push-ups
17.          30 Lunges
18.          30 Hello dollies
19.          10 Burpees
20.          10 Trunk twists
21.          3 Max sets of dead-hang pull-ups or flexed-arm hangs
22.          Max set of Marine sit-ups (2 minutes timed)
23.          Max set of chin-ups

0830 and 1700, Tuesday, 23 October

Warm up

Strength:
5 x 5 front squat

Met Con:

10 rounds for time:

10 burpees
10 KB swings (53lbs/35lbs)

Saturday, 20 October, Rest Day

Rest Day

0830 and 1700, Friday, 19 October 2012

Warm up

Met Con:
3 rounds for time....
400 m run
30 double unders
20 sit ups
20 burpess

1700, Thursday, 18 October

Warm up

Press 5 x 5
Push Press 5 x 5
Push Jerk 5 x 5

Run 2 miles on your own time

0830 and 1700, Thursday, 18 OCT 2012

Warm up x 2

500 m row for time, record time on whiteboard

Strength:
Deadlift and Press
5 x 5 (65%, 70%, 75%, 80%, 85% of your max)

0915 and 1730, Wednesday

WARM UP

STRENGTH:
5 X 60%, 3 X 85%, 1 X 90%

MET CON:

10 minute AMRAP

10 wall ball shots (ball under you, get full depth!)
10 clean and jerk
10 sumo dead lift high pull

0830 and 1700, Tuesday

warm up

Met Con:
6 x 500 m row

3.....2......1....... GO! 

Start the clock, first person rows, everyone else performs 5 burpees every minute on the top of the minute. Rotate through until everyone has rowed 6 x 500m.  Good luck......

0830 and TBD, Monday, 15 October 2012

Warm Up

Strength:
5 x 3 x 1 Press

5 sets of 8 weighted pull up

Met Con:
10 rounds for time:
10 air squats
10 push ups
10 sit ups

0830, Wednesday, 3 October 2012

Warm up

Establish max in the following:

Squat
Press
Deadlift

0830 and 1700, Tuesday

warm up

Morning Strength:

5 x 5 back squat

Run: 5K

Afternoon Met Con:

12 Min AMRAP

21 box jump
15 lunge
9 push press

follow with 100 double unders and 50 toes to bar.

0830 and 1645, Monday, 1 October 2012

warm up

Morning Met Con:

Sled push x 8
60 m sled push (to mailbox and back)
start with 15lbs on sled, increase sled weight by 15 lbs on each set

Afternoon Met Con:

Every minute on the minute for 12 minutes perform the following:

2 x 135lb snatch

3 rounds for time:
21  box jumps
15  walking lunges (75lbs)
9    toes to bar

TBD Sunday 30 September 2012

Warm up

Met con
500 m row
400 m run
50 air squats
40 sit up
30 push up
20 pull up

0830 and 1700 Friday, 28 September 2012

Warm Up

Morning Met Con:
Complete as many rounds as possible in 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Afternoon:

warm up

Complete as many rounds as possible in 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

0830, Thursday, 27 September 2012

Warm up

Met Con:

5 mile run

0830, Wednesday, 26 September 2012

Warm up

5 x 5 back squat

Met Con:
5 rounnds for time
200 m with weight on back.
after each 100 m portion perform 10 push press

Tabata sit ups

0830 and TBD, TUESDAY, 25 SEPTEMBER 2012

WARM UP

Morning workout

5 x 5 snatch

3 mile fun run with balloons and candy!

Afternoon workout

5 x 5 OHS
5 x 5 push jerk
5 x 10 weighted pull ups

0830, Monday

Warm up

5 sets of 2 pull ups and 2 dips

Met Con:
5 min AMRAP of burpees :)

1145, Sunday, 23 September 2012

Warm up

Muscle up skill practice for 10 min

Every minute on the minute for 20 min
2 x hang clean
2 x push jerk
Both at 135lbs

0930, Saturday, 22 September 2012

Warm up

Speed and Skill work:
1000 m row for time
5 muscle ups
2 x 800 m run, 3 minute rest between rounds

Every minute on the minute for 15 minutes
3 Deadlift (250)
10x Double-unders

1400 and 1700, Friday, 20 September 2012

1400 Class:

Warm Up

20 minute AMRAP
200 m run
5 box jumps
5 sit ups
5 push ups

1700 class:

Warm Up

 3 x 10 ring dips (weighted if able)

Work one rep max clean and jerk
1 x 1 x 1

Squat     5 x 5 x 5 x 5 x 5
Deadlift  5 x 5 x 5 x 5 x 5
Press     5 x 5 x 5 x 5 x 5

FIGHT GONE BAD 2012

0830 and 1700, Wednesday, 19 September 2012

Warm Up

Met Con:
Two rounds of Fight Gone Bad!!

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. 
The stations are:
 1.. Wallball Shots: 20 pound ball, 10 ft target. (Reps)
2.. Sumo Deadlift High-Pull: 75 pounds (Reps)
3.. Box Jump: 20" box (Reps)
4.. Push Press: 75 pounds (Reps)
5.. Row: calories (Calories)

1700, Tuesday, 18 September 2012

Warm Up

Main Site WOD  www.crossfit.com

We do whatever they post....

0830 and 1700, Monday, 17 September 2012

Warm Up

Morning Met Con:

15 min AMRAP

10 San Bag get ups
10 box jumps
10 push press (50lbs)
80 m sprint

Afternoon Strength Program:

Every minute on the minute for 20 minutes perform
 2 x push jerk (115lbs) and 2 weighted pull ups (35lbs)

1400, Sunday, 16 September 2011

Warm Up

Partner WOD:

2 PERSON TEAMS, AMRAP 10 MIN:

• 40 KB Swings (1.5pd, 54#/1 pd, 36#)
• 30 Burpees
• 20 Pullups (Competitive: Chest to Bar Pullups, Social: Jumping pullups)
• 10 Squats (Competitive: Front Squats 135#/95#, Social: Air Squats)

One person working at a time. Score is total number of reps in 10 min

Time TBD, Saturday, 15 September 2012

Warm Up

Eight rounds for max reps of:
115 pound Hang power clean, 20 seconds
Rest 10 seconds
115 pound Push press, 20 seconds
Rest 10 seconds

0830 and 1700, Friday, 14 September 2012

Warm Up

Morning Met Con:
10 rounds for time
10 pull ups
10 walking lunges

Afternoon Met Con:

4 x 800m run (rest two minutes between sets)

0830 and 1730, Thursday, 13 September 2012

Warm up

Morning Strength:
5 x 5 pull up
5 x 5 press

Run 5k (run hard 1 min jog 1 min)

Afternoon strength:
5 x 5 squat
5 x 5 dead lift
5 x 5 ring dip

5 x 25 second hand stand hold

0830, Wednesday, 12 September 2012

Same WOD as 11 September.  Good luck!

Never Forget 9/11 WOD @ 1730

WARM UP

Met Con:
11 burpees (American Airlines Flight 11hit north tower)
9 rope climbs
11 air squats
175 sit ups (United Airlines Flight 175 hit south tower)
9 ring dips
11 air squats
77 push press (American Airlines Flight 77 hits Pentagon)
9 pull ups
11 air squats
93 Double Unders (United Airlines Flight 93 crashes in PA)
2977 lbs of Power Snatch (number of people who lost their lives in the towers)*** 

**Power snatch reps will be calculated prior to Met Con.  For example, 39 reps at 75lbs is approx 2977lbs.  If you use 95 lbs it would be 32 reps and so on.
sub 360 single unders for double unders

0830 and 1730, Monday, 10 September 2012

Warm Up

Morning Met Con:

5 rounds for time

15 squat cleans (95/65lbs)
20 sit ups
15 dips

Afternoon Workout

5 x 5 Front Squat
5 x 5 weighted pull up
5 x 5 OHS

4 x 400 m sprints to follow

1400 (2PM), Friday, 7 September 2012

Warm Up

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps or step-ups, 20" box
55 pound Push press, 12 reps
9 Toes-to-bar

1730, Thursday, 6 September 2012

Warm Up

Met Con:
5 rounds for time
5 deadlift 80% of your one rep max
21 x double unders (sub 3 singles for one double under)

1730, Wednesday, 4 September 2012

Warm up

5 x 5 of the following:

Squat

Press

Power clean

0830, Tuesday, 4 September 2012

PHILIPPIANS 4:13 ON THE SIDE, STRENGTHEN ME ON THE BACK, THE REST IS EASY TO SEE.  ARRIVE 17 SEPTEMBER 2012. 

$20 A PIECE, MESSAGE ME TO RESERVE YOURS.


Warm Up

Met Con:
"Cindy"
5 pull ups
10 push ups
15 air squats **
 As Many Rounds As Possible (AMRAP) in 20 Minutes

**if you can't do air squats sub sit ups for it. 

0900, Monday, 3 September 2012

Warm Up

Met Con:
5 rounds of
200 m farmers carry upon return, drop weight and sprint 200m.

Finish with tabata box jump

0800, Saturday, 31 August 2012

 WOD AT 0800 (NAVY VS. NOTRE DAME IS AT 0900)

Warm Up

Met Con:
1 round
Bar may not be set down, rest load on thighs or in hip crease (5 burpee penalty for setting on ground)
100x Hang power clean (115#/75#)

0900 and 1730, Friday, 31 August 2012

Dynamic Warm Up

Skill: 10 minutes of Squat Snatch work

Care of CrossFit Apex: http://www.crossfitapex.com/

Reps 21...15...9 for time of:

Deadlift 95/65#
Hang Cleans 95/65#
Front Sqts 95/65#

Push Jerks 95/65#

Thursday, 1730, 30 August 2012

WARM UP

BACK SQUAT 5 X 5 X 5 X 5 X 5

PRESS 5 X 5 X 5 X 5 X 5

DEADLIFT 5 X 5 X 5 X 5 X 5

0800, Tuesday, 28 August 2012

Warm up

For time:
Row 500
50 pull ups
50 sit ups
50 push ups
50 Air squat

0800, Monday, 27 August 2012

WARM UP

MET CON:

5 ROUNDS FOR TIME:

5 FRONT SQUATS
10 BOX JUMPS
5 PUSH PRESS

1000, Saturday, 25 August 2012

Warm Up

"GRACE"

30 REPS 135LB CLEAN AND JERK

0800, Friday, 24 August 2012

ACTIVE WARM UP

5K RUN FOR TIME

Rest day Thursday 23 August 2013

0800, Wednesday, 22 August 2012

Warm up

Press: 2 x 2 x 2 x 2 x 2 x 2 x 2 x 2 x 2 x 2

once complete with 10 sets of 2 press do the following

2 minute AMRAP ring rows

0830, Tuesday, 21 August 2012

Warm up

Met Con:
5 x 250m row
While one person rows the rest do the following:
10 air squats
10 push ups
10 sit ups
Keep rotating through squats, push ups, and sit ups until it is your turn to get back on the rower.....

Row fast or your buddy does more work

0830, Monday, 20 August 2012

THIS ONE WILL BE DONE THIS WEEK

Warm up

Skill:
Practice Wall Ball for 5 minutes (critique each other)

Met Con:
complete 200 ammo can push press
***complete 5 burpees every minute on the minute!! 

5 MINUTE REST THEN:

Follow up with TABATA SIT UPS.......

1000, SATURDAY, 18 AUG 2012

WARM UP

400 m run
50 power cleans
40 box jumps
30 pull ups
20 air squats
400 m run

5 August 2012

Warm Up

Every minute on the minute for 20 minutes 5 weighted ring dips

Met Con

10 minute AMRAP

10 back squat (135)
40 m walk with weight on your back (135)
10 front squat (135)

(Weight never comes off your back, if it does 10 burpee penalty)

0900, Monday, 30 July 2012

WARM UP

MET CON:

"LINDA"

10,9,8,7,6,5,4,3,2,1 reps for time of

Deadlift 150% body weight

Bench Press Body weight

Power Clean 75% Body weight

0830, Saturday, 28 July 2012

Warm up

Strength: 10 rope climbs

Met Con:
40-30-20-10
wall ball
push ups
pull ups
sit ups

Time TBD, Thursday, 26 July 2012

Work on your weaknesses....... 

Warm up

Strength: OHS 5 x 5

Met Con:
"Jack"
Max rounds in 20 minutes
10x Push press (115#)
10x KB swings (53#)
10x Box jumps (24 inch)

0900, Tuesday, 24 July 2012

Warm up

Strength: Press 5 x 5 x 5 x 5 x 5 (find the weight that challenges you)

Met Con:
"Baby Karen"
for time 75 wall ball shots (look at the bright side, it's only half of "Karen")

0900 Saturday, 21 July 2012

"Welcome back"

200 m run
25 power snatch
400 m run
25 push press/jerk
800 m run
25 SDHP (Sumo deadlift high pull)
400 m run
25 clean and jerk
200 m run

0900, THURSDAY, 19 July 2012

WARM UP:
200 M RUN
10 KB SWINGS
10 PUSH UPS
10 PULL UPS
10 SIT UPS
10 AIR SQUATS

STRENGTH: PRESS 5 X 5

MET CON:

"HELEN" 3 ROUNDS FOR TIME
400 M RUN
1.5 POOD KB SWING (21 REPS)
PULL UPS (21 REPS)

ON YOUR OWN, 18 JULY 2012

WARM UP:
5 min double under/jump rope
3 rounds of
10 pull ups
10 sit ups
10 OHS (45/30)

MET CON:
For time complete the following
10-9-8-7-6-5-4-3-2-1
wall ball
sit up
KB swing
pull up
ring dip

AM and PM, Tuesday, 17 July 2012

CrossFit Six Zero is back from the gorgeous Arizona desert.  The 115 degree heat was nice, does wonders for the skin!  It's time to get ready for the 2013 open.  CrossFit Six Zero hopes to do much better than last year.  Morning WOD's will probably open in mid to late August. 

Warm up:
2 mile run
10 push ups
10 Kettlebell swings

Morning WOD:
MetCon:
400 m run
10 ring push ups
10 Kettlebell swings (1.5 pood)

PM WOD:
Warm up:
400 m run
3 rounds of the following
10 pull ups
10 sit ups
10 ring dips
10 air squat

Back Squat:
5 x 65%, 5 x 75%, 5 x 85%

1345 Friday, 15 June 2012

Warm Up

Met Con:

10 rounds for time

5 pull up
10 push ups
15 air squats

scale up or down for example, ring rows for pull ups, weighted pull ups, ring push ups, knee style push ups, etc.

1345, WED, 13 June 2012

Warm up
Strength: Back Squat 10 x 10 x 10

Met Con: 12 minute AMRAP
5 pull ups, 10 KB Swings, 100 meter sprint

Cash out with with tabata sit up. (all together after the metcon is complete.)

1345, Wed, 6 June 2012

Warm up

Strength: 3 x 3 x 3 x 3 x 3 Strict Press

Met Con:
Front Squat and sit ups (no ab mat)
10 - 8 - 6 - 4 - 2
40 - 30 - 20 - 10

1345, Friday, 1 June 2012

Warm up

Strength: 2 x 2 x 2 x 2 x 2 pull ups

MetCon:
lite side of "Grace"
30 x Clean and Jerks for time (65lb)

1345, Wed, 30 May 2012

Warm Up

4 x 200 m run with 1 minute rest between sets
(run, that means run hard!!! not a jog, no talking, just run hard)

Met Con:
21-15-9 reps for time of:
Front squat (95/50)
Burpee
Pull-up

0930, Monday, 28 May 2012

We had an awesome WOD and BBQ on Saturday!  Huge thank you to everyone who attended.  If you didn't come you missed out but we'll have more, maybe something in August.

Warm Up

Strength:  Every minute on the minute perform 2 dead lifts and 2 weighted pull ups, for 10 minutes.

Met Con:
Five rounds for time of:
75 pound Push press, 25 reps
50 Double-unders

145, Monday, 21 May 2012

Warm up

For 10 minutes, every minute on the minute perform 3 push press

500 m row then perform the following below (if you do not get under 2:00 you must perform 30 burpees)

2 rounds
50-40-30-20-10x reps
Walking lunge steps
Sit-ups

Time TBD, 20 may 2012

Warm up 10 min: every minute on minute perform 2 Air Squats Met Con: 8 min AMRAP 10 wall ball 2 HSPU Finish with: 800 m run

0900, 18 may 2012

Warm up

Strength: Every minute on the minute for 20min perform 2 pull up

Met con: 3 rounds 10 box jumps 100 m run 10 ring dips

1345, Wed, 16 May 2012

Warm up

Strength:
Back Squat 5 x 75%, 3 x 85%, 1+ x 95%

Met Con:

8 min AMRAP

3 x burpee
6 x lunge
9 x KB swing

1515, Monday, 14 May 2012

Warm Up

Strength (not for time):

Pull Up: 10 x 8 x 6 x 4 x 2, use weight if able, if not change bands to increase intensity

20 Abmat sit ups and 10 ring push ups between pull up sets

Met Con:
For time 100 box jumps. 

1600, Friday, 11 May 2012

Warm up

Strength:
Bench Press 5 x 75%, 3 x 80%, 1+ x 90%

Met Con:
21-15-9
Clean 75 lbs
Ring Dips
(5 burpees every minute on the minute)

1345, Wednesday 9 March 2012

Warm up

Strength:
Back Squat 3 x 70%, 3 x 80%, 3 x 90%  (ensure you use proper form, lower weight if needed)

Pull ups: 5 x 5 x 5 (try to use the lightest band possible, challenge yourself)

Met Con:
10 min AMRAP
5 push up
10 air squat
15 sand bag get up

1345, Monday, 7 May 2012

Warm Up

Strength:
Bench Press 3 x 70%, 3 x 80%, 3+ x 90%
Weighted pull up 3 x 10

Met Con:
Scale appropriately.

 "The Chief" 5 rounds of 3 minute AMRAPS of:                        
3 Power Cleans 135/95 lbs
6 Push-Ups
9 Squats
recover for 1 minute between AMRAPS.

1345, Friday, 4 May 2012

Warm Up

Strength: Deadlift
5 x 5 x 5 at 75% max

Met Con:
Complete as many reps as possible in 10 minutes (count your thrusters for a total number of reps at end of WOD)

45lb thruster x 5

100 m run

65lb thruster x 5

100 m run

75lb thruster x 5

100 m run

run through the ladder and then start over (go back to 45lb) once 75lbs is complete. If unable to go past a weight drop back down to next lowest weight and remain there for duration of MET CON.

Rest Day, Thursday, 3 May 2012

Rest day at CF60

1345, Wed, 2 May 2012

"Less talk more do!!!!"

Warm Up

Strength: Press 5 x 65%, 5 x 75%, 5+ x 85%
                  If you don't have a max establish one, you have three attempts

Met Con:
Complete 2 rounds, 1 minute per element, clock never stops, like FGB.  1 minute rest between rounds.

Rope Climb
Ammo can press
Med Ball sit up
Row
Ring push ups
Sand bag get up

continuesly count your reps, total your score at the end.  We will do this again at the end of the month.

On your own, Tuesday, 1 May 2012

Warm Up

Strength:

Dead Lift
5 x 65%, 5 x 75%, 5 x 85%

Weighted pull up: 5 x 5 x 5 x 5 x 5

Run: 6 x 400 m run with 1 min rest between

1345, Monday, 30 April 2012

Warm up

Strength:
Squat 5 x 65%, 5 x 75%, 5 x 85%

Met Con:

12 min AMRAP

20m Walking Lunge with plate overhead (45/25lbs)
15 box jumps (24/20 inch)
12 KB swings (53/25lbs)
9 pull ups

Noon, Sunday, 29 April 2012

Warm up:
400 m run
HMD x 4
10 inch worms
10 air squats
15 pull ups
15 ab mat sit ups

Strength:
Bench Press
5 x 65%, 5 x 75%, 5+ x 85%

Week 1: 3x5+

Week 2: 3x3+

Week 3: 1x5, 1x3, 1x1+

Week 4: 3x5 (Deload)

Wendler Percentages
Week 1	Week 2	Week 3	Week 4
65%	70%	75%	40%
75%	80%	85%	50%
85%	90%	95%	60%

Met Con:
2000 m row
50 pistols, alternating legs
30 Hang Cleans

Afternoon Class Wed, 24 April 2012

Warm up:
400 m run
HMD x 4
10 Pull up
10 ab mat sit up
10 air squat
10 push press (45lbs)

Met Con:

add up all reps for score

4 minutes of clean and jerk (50lbs)
1 minute rest
3 minutes of ring rows
1 minutes rest
2 minutes of Back Squat (50lbs)
1 minute rest
1 minutes of push press (50lbs)

0540 at the Hangar, Tuesday, 24 April 2012

Warm up:
250 m row

Two sets of the following:
15 pull ups
15 sits ups with ab mat
15 air squats
10 shoulder pass throughs

Shoulder mobility work

Work:
Power Clean, Push Jerk, Overhead Squat combo
1 x 1 x 1 x 1 x 1
(weights of lifts will be added for a combined score)

On your own, Monday, 23 April 2012

Run a 10K, yes it says 10 kilometers or 6.21371192 miles!!  Track out a course on www.mapmyrun.com or use a known distance.  These long run days will pay off, don't blow them off!!

0830, Saturday, 21 March 2012

Six Zero warm up and FIGHT GONE BAD



3 ROUNDS, 5 ELEMENTS, 1 MINUTE PER ELEMENT, ONE MINUTE REST BETWEEN ROUNDS.

3...2...1...Go! clock will start and not stop until WOD is complete.  Every minute on the minute you will rotate between elements (clock does not stop), once complete with your 5th element you will get a one minute rest.  At the completion of the rest you will begin where you started the first round.  This will go on for three rounds.  Work first 5 minutes, rest one minute, work minute 6-11, rest one minute, work minute 12-17, lay on the floor and ask why did I just do that!!!

ROUND ELEMENTS ARE AS FOLLOWS:
WALL BALL
SDHP
PUSH PRESS
BOX JUMP
ROW

Friday afternoon is TBD (no morning WOD)

No WOD Friday morning, rest up for FGB on Saturday at 0830. 

Friday Afternoon WOD, do all the following for time.....

3 rounds of:

7 Deadlifts
7 pull ups
7 dips

Then 3 rounds of:

21 wall ball
21 toes to bar

Then one round of:

100 m farmers carry (15 each hand)
20 burpee box jumps (24 inch)
100 m farmers carry (15 each hand)

0530, Thursday, 19 March 2012

Warm Up:
800 m run
HMD x 4
2 x 10 pull ups
10 x Air Squats

Met Con: For time
10-8-6-4-2 Push Press (95/65) followed by 200 m run

Afternoon group WOD (mornings resume on Thursday)

Here is the WOD for the Afternoon group

250 m row
20 double unders
Warm up x 1

Met Con:

4 rounds, 10-20-30-40x reps
KB swings (53#)
Squats
Push-ups

It is great to be back (never thought I would say that about New Jersey)
Morning workouts will resume on Thursday morning. 

5 and 6 April, Thursday and Friday - Closed

CrossFit Six Zero will be closed on Thursday and Friday.  Take this time to rest up, work on some skills, flexibility, etc. 

Stay well, we may host a WOD on Saturday mid morning. 

200 m run

Warm up x 1

Met Con:
30 box jumps
30 squat cleans
20 box jumps
20 squat cleans
10 box jumps
10 squat cleans

0530, Tuesday, 3 April 2012

Warm Up:

200 m run

Warm up x 1

Strength: Push Press 5 x 5 x 5 x 5 x 5

Met Con:
8 min AMRAP
200 m run
5 toes to bar (sub ab mat sit ups)

0830, Friday, 30 March 2012

400 m run

Warm Up x 1

Strength:
Power Snatch - 10 x 8 x 6 x 4 x 2

Met Con:
5 min AMRAP - Double Unders

Rest Day, Thursday, 29 march 2012,

Rest day

Work on flexibility and double unders at home! 

Friday preview:

Strength: Power Snatch

Met Con: Double Under AMRAP, as many double unders as you can complete in five minutes. 

0530, Wednesday, 28 March 2012

Warm up x 1

Strict Pull Up: 6 x 4 x 2

Met Con:

8 minute AMRAP

10 Overhead Squats (75/45)
20 Double Unders (sub 60 single unders for double unders if needed)

0530, Tuesday, 27 March 2012

Warm up x 2

Power Clean: 5 x 5 x 5

Met Con: 50 box jumps for time (4 minute time cap)

0800, Saturday, 24 March 2012, (hangar)

Workout tomorrow at the hangar, 8 AM first time or redo of 12.5. Don't be late. See you tomorrow sleep well you'll need the rest ;)

No workout, Friday, resting!

No workout Friday. Next workout will be Saturday at the hanger. 12.5 do over or first time!

0530, Thursday, 22 March 2012, Garage

Warm Up:
200 m run
1 x warm up

Met Con: 12.5 CrossFit Games WOD

Complete as many reps as possible in 7 minutes of the following rep scheme:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups...

Wednesday, Rest Day

Get ready for 12.5, rest up, stretch out, eat some Protien!  Organic!

1. Free of antibiotics, added hormones, GMO feed and other drugs; no GMO animals
Animals raised organically are not allowed to be fed antibiotics, the bovine human growth hormone (rbGH), or other artificial drugs. Animals are also not allowed to eat genetically modified foods. Further, animal products certified as organic can not have their genes modified (for example, a scorpion gene cannot be spliced into a cow gene).
How: The animals are raised in a healthier environment, fed organic feed, and often eat a wider range of nutrients than those raised in factory farms (such as would be the case of free-range chickens and ranch cattle). The animals are not from a test tube.
Highlights: Organically raised animals have been shown to be significantly healthier than their factory-raised counterparts.
More: Visit the Organic Trade Association Web site for updates on the U.S. federal organic standards.
2. Mad cow safeguard: Animals aren’t forced to be cannibals
The practice of feeding cattle the ground up remains of their same species appears to cause bovine spongiform encephalopathy, a horrific disease that destroys the central nervous system and brain, can be given to humans who eat the cows. The disease in humans has a very long latency period, and is called Creutzfeld-Jakob disease.
How: Animals are fed 100 percent organic feed without ground up animal parts.
Highlights: By eating 100 percent organic meat you are protected by a label insuring the cow has only been fed 100 percent organic feed.
3. More humane, ethical treatment of animals
Factory farms treat animals like commodities, and they are kept in tightly confined pens and often never move more than a few feet their whole lives.
How: Buy meat and eggs raised from chickens raised outdoors free ranging and grazing.
Highlights: Animals are more likely to be raised without cruelty.
4. Animals free-range and graze
The words “free-range,” and “ranch raised” are clues that the animals were raised in a more humane way. Their diet tends to be more well-rounded; the animals are not confined and spend time outdoors in the fresh air.
How: Free range chickens eat more grubs and bugs than their industrially-raised counterparts; free range animals graze as they are inclined.
Highlights: Humane and ethical treatment of animals; more nutritious food.
5. Manure
Small farms use it, industrial farms pollute with it.
How: On small, diverse farms, manure is used to naturally fertilize soil. Industrial farms produce so much manure, on the other hand, that it is a human health risk. The overspill of manure can contaminate wells with E. coli and other pathogens. In one region of North Carolina, for example, hog farms produce 10 million metric tons of waste annually.
Highlights: Sustainable farms use their manure productively as organic fertilizer. The manure is “pure,” coming from animals fed organic diets.
6. Animals are integral to small farms
Using animal manure is considered recycling of nutrients. No farm can cope with all the animal offspring, so selling some makes economic sense. Sustainable farms tend to provide and sell a range of products, and organic eggs and animal products would be included.
How: Most organic farms have a few cows, chickens, etc.
Highlights: The animals—many of diverse gene pools—serve a purpose besides providing food.
7. Fewer chemicals used
Synthetic pesticides and fertilizers are not used on the food or land. Residues of persistent chemicals such as DDT, PCBs, dioxin, and many pesticides concentrate in animal fat. Eating organic animal fat reduces your exposure to these chemicals.
Farmers working on organic farms are exposed to fewer chemicals.
How: Organic agriculture works for a healthy balance of the soil, including using crop rotation and other techniques to improve soil fertility, instead of controlling the environment with chemicals. The animals are not fed food containing pesticides, and so the amount of persistent pesticides in their fat is reduced.
Highlights: Safeguards groundwater, farmers’ health, topsoil, habitats, and neighborhood health.
8. Diversity
Industrial farms rely on just a few species of cattle, chickens, pigs, etc., whereas small sustainable farms tend to raise a wider variety of livestock. Entire species of livestock can die out if they are not raised on farms.
How: Support our food supply by buying food representative of a wide gene pool. Every time you even buy a brown instead of a white egg you are helping to support diversity.
Highlights: Support diversity by supporting diversity on your local farms. Buy their milk, eggs, and meat.
9. Factory farms use huge amounts of resources
The factory farm industry is run with cheap, nonrenewable fossil fuel. Producing, transporting, processing, and marketing the food all depend heavily on it. Without cheap fuel, industrial agriculture would be impossible because it would be too expensive, notes organic farming expert Fred Kirschenmann. The heavy pesticide use on industrial farms contaminates groundwater and soil. Kirschenmann believes industrial farms are responsible for the loss of over half of U.S. topsoil.
How: Organic farms uses less energy with careful ecological management, and using natural ecological balances to solve pest problems. Buying animal products from local farms further reduces energy by reducing the amount of miles the food travels to your table.
Highlights: Organic farms use 70 percent less energy than industrial farms, and since they don’t use pesticides they help preserve ground water. The farming techniques of organic farms builds topsoil and doesn’t contribute to its erosion.
10. Your dollars support the farm you buy from
If you buy your meat from an organic farmstand at a farmer’s market you support that farm. On the other hand, if you buy non-organic meat that isn’t local, free-range, or ranch-raised from a supermarket chain, you most likely support a multinational food conglomerate.


Read more: http://www.care2.com/greenliving/why-buy-organic-dairy-meat.html#ixzz1phbjunKm

ON YOUR TIME, 20 MARCH 2012

 

RUN A 5K ON YOUR OWN TIME, NO WOD AT THE "DEN."