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)