"Cleanin' Up"

EQUIP: Bar (95/65) + extra bumpers for increasing load in subsequent sets (set 2: 115/85, set 3: 135/95)

WARM-UP:

PART A -

*10 x PVC Pass Thru

*10 x Elephant Walk

*100m Run (easy pace)

*10 x PVC Samson Lunge

*10 x Side-to-Side Lunge

*100m Run (easy pace)

*10 x PVC Good Morning

*10 x Toe-Hold Squat Stretch

*100m Run (easy pace)

PART B -

Review w/ PVC: Hang Power Clean, Power Clean, Squat Clean, Strict Press, Push Press, and Jerk

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SET #1: 

*BUY IN: 400m Run

-then:

4 Rounds - 

*8 x Hang Power Clean (95/65 lb.)

*8 x Strict Press (95/65 lb.)

*8 x Burpee-Lateral Hop over bar

-then:

*BUY OUT: 400m Run

-rest and recover as a group; add weight to bar for Set #2 during rest period-

SET #2:

*BUY IN: 400m Run

-then:

4 Rounds -  

*8 x Power Clean (115/85 lb.)

*8 x Push Press (115/85 lb.)

*8 x Bar-Facing Burpee

-then:

*BUY OUT: 400m Run

-rest and recover as a group; add weight to bar for Set #3 during rest period-

SET #3:

*BUY IN: 400m Run

-then:

4 Rounds - 

*8 x Squat Clean (135/95 lb.)

*8 x Push Jerk (135/95 lb.)

*8 x Barbell Burpee-Deadlift (135/95 lb.)

-then:

*BUY OUT: 400m Run

Parkin' It

Above: Cards WOD app icon

*This is the no-equipment workout I did in the park in the 35 min. window I had before picking my son up from preschool this morning.
*If you're looking for an easy way to do a Deck of Cards workout, I highly recommend the $1.99 investment in the iPad/ iPhone app, called "Cards WOD."

DECK of CARDS -
HEARTS: Squat Jump to Knee-Slap Tuck Jump
CLUBS: 10m Shuttle Run (ea. 10m length = 1 rep)
SPADES: alternating Pistol (Single-Leg Squat)
DIAMONDS: Hand-Release Push-Up FOR FORM (https://www.youtube.com/watch?v=1h2TUz2eod4)
JOKER #1: 100 x Side Plank Hold + Lateral Leg Raise (hold plank atop one hand)
JOKER #2: 10 x Arial (no-handed cartwheel) AND 10 x Back Walk-Over (note: I was a gymnast, so I should  be able to do these crazy tricks; sub a gymnastic movement that you can do or want to learn here (i.e. 10 reps of Kick to Handstand, Cartwheel, 10 sec. Bridge Hold, etc.)

"Roy"

EQUIP: Box (24/20), Wall Ball (20/14), Barbell (ADV: 115/85, INT: 95/65, BEG: 65/35), Jump Rope

WARM-UP:
*Active Stretch

-then:

*200m Run

*200 x Jump Rope Singles

*200m Run

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"AMROIRAP" = As Many Rounds Of Increasing Reps As Possible

SET #1:

AMROIRAP by 1’s for 10 Min.: Box Jump and Wall Ball

-i.e. 1 x Box Jump + 1 x Wall Ball, 2 x BJ + 1 x WB, 3 x BJ + 3 x WB, etc. until time is called

SPEED INTERVAL:

4 Rounds As Fast As Possible (AFAP) -

*25 x Double-Under (sub: 25 Lateral Bar Hop)

*5 x Hand-Release Burpee

SET #2:

AMROIRAP by 1’s for 10 Min.: SDLHP and HSPU

SPEED INTERVAL:

4 Rounds AFAP -

*25 x Double-Under (sub: 25 Lateral Bar Hop)

*5 x Hand-Release Burpee

SET #3:

AMROIRAP by 1’s for 10 Min.: Barbell Step-Up (Rx: Back Rack; Rx+: Front Rack)(R and L = 1 rep)(lighten load - ADV: 95/65, INT: 65/45, BEG: 45/35) and Ninja Get-Up (https://www.youtube.com/watch?v=Fug09TvDC5Y)

SPEED INTERVAL:

4 Rounds AFAP -

*25 x Double-Under (sub: 25 Lateral Bar Hop)

*5 x Hand-Release Burpee

"Drop!"

*NOTE: This Conditioning class has been named "Drop" because I yelled that word at the top of my lungs (and annoyingly so) 21 times during the 800m EMOMs this morning.

WARM-UP:

*Active Stretch

-then:

*400m Run

SET #1A:

*30 x Evil Wheel Clean & Jerk for time (ADV: 115/85, INT: 95/65, BEG: 65/35)

SET #1B:

*800m Run w/ 10 x Air Squat AND 10 x Grasshopper every minute on the minute (EMOM)

-7 min. time limit

SET #2A:

*40 x Burpee-Box Jump for time

SET #2B:

*800m Run w/ 10 x Walking Lunge AND 10 x Plank Windmill EMOM

-7 min. time limit

SET #3A:

*50 x Behind-the-Neck Shoulder-to-Overhead for time (ADV: 115/85, INT: 95/65, BEG: 65/35)

SET #3B:

*800m Run w/ 10 x Broad Jump EMOM

-7 min. time limit

Regionals 2013 Workout #4

*Try this one today...CrossFit Regionals 2013 Workout #4:

FOR TIME:
(Workout is done with one barbell; have bumper plates nearby for a quick switch of plates  when weight changes)
50 x Back Squat (135/95) (NOTE: (135/95) indicates prescribed weight form (MEN/WOMEN), so I used 95 lb.)
40 x Pull-Up
30 x Shoulder-to-Overhead (135/95)
50 x Front Squat (85/65)
40 x Pull-Up
30 x Shoulder-to-Overhead (85/65)
50 x Overhead Squat (65/45)(oops! I mistakenly did these at 65 lbs.)
40 x Pull-Up
30 x Shoulder-to-Overhead (65/45)

*I have had a very big week physically, so I took this one slowly today.  Rather than focusing on my time, I chose to focus on form, set a steady pace of work, and set and achieve unbroken rep goals.  This one took me 26:44 Rx to complete.

"AMRAP IRT's"

EQUIPMENT: Barbell (ADV: 115/75, 95/65, 65/35), Wall Ball (20/14)(Rx+: Slam Ball (30/20)), KB (ADV: 70/53, INT: 53/35, BEG: 35/18)

WARM-UP:

*Active Stretch, then:

2 Rounds -

*200m Run

*20 x Grasshopper

-------------------------------------------

SET #1 (7 min.) -

5 Rounds of 1 Minute Duration -

*5 x Burpee

*AMRAP In Remaining Time (IRT): Curtis P (Pwr. Clean + Front Lunges R&L + Push Press)

*30 sec. REST b/w rounds

SCORE = Total Curtis P completed over all 5 rounds

SET #2 (7 min.) -

5 Rounds of 1 Minute Duration -

*10 x Wall Ball

*AMRAP IRT: Power Snatch (sub: Pwr. Clean + Press)

*30 sec. REST b/w rounds

SCORE = Total Snatch completed over all 5 rounds

SET #3 (7 min.) -

5 Rounds of 1 Minute Duration -

*15 x Star Jump

*AMRAP IRT: MB/SB Squat Clean 

*30 sec. REST b/w rounds

SCORE = Total MB Clean completed over all 5 rounds

SET #4 (7 min.) -

5 Rounds of 1 Minute Duration -

*20 x Tuck Jump (hands held statically at belly button height, knees up to slap hands)

*AMRAP IRT: Push Press 

*30 sec. REST b/w rounds

SCORE = Total Push Press completed over all 5 rounds

SET #5 (7 min.) -

5 Rounds of 1 Minute Duration -

*25 x Air Squat 

*AMRAP IRT: Plyo Push-Up (ADV: Side-to-Side over KB, INT: Up-Down SB, BEG: Shoulder Tapping)

*30 sec. REST b/w rounds

SCORE = Total Plyo Push-Up completed over all 5 rounds

Quick and Nasty Flying Solo

This was the workout I forced upon myself...all by myself...today.  Enjoy!

Complete for Time:
*1200m Run
*9 x Overhead Squat (95)
*9 x Chest-to-Bar Pull-Up
*800m Run
*15 x Overhead Squat (95)
*15 x Chest-to-Bar Pull-Up
*400m Run
*21 x Overhead Squat (95)
*21 x Chest-to-Bar Pull-Up

"Halve It For HEATHER"

*Note: This CrossFit Conditioning class is named after fellow CrossFit Camarillo coach, Heather Sanders.  This was her last Conditioning class before her knee surgery....well wishes, Heather!  Come back to us soon.

*EQUIPMENT: Rower

WARM-UP:

*Active Stretches 

-then:

*400m Run

-then: meet at white board to explain workout format AND to review/ demonstrate form for each movement

----------------------------------------

SET #1:

*800m Row (must get it done sometime/ anytime during this set)(option: 1000m Run)

*70 x Squat Jump 

*60 x Lunge Jump (R and L = 1)

*50 x Handstand Shoulder Tap (R and L = 1)(sub: Decline Plank Shoulder Tap)

*40 x V-Up (sub: Single-Leg V-Up)

*30 x Burpee 

*20 x Deck Squat (Rx+: Pistol Deck Squat)

*10 x Wall Walk

-if/ when you finish, 2 min. REST, then halve the reps for Set #2-

SET #2:

*400m Row (must get it done sometime/ anytime during this set)(option: 600m Run)

*35 x Squat Jump 

*30 x Lunge Jump (R and L = 1)

*25 x Handstand Shoulder Tap (R and L = 1)(sub: Decline Plank Shoulder Tap)

*20 x V-Up (sub: Single-Leg V-Up)

*15 x Burpee

*10 x Deck Squat (Rx+: Pistol Deck Squat)

*5 x Wall Walk

-if/ when you finish, 2 min. REST, then halve the reps again for Set #3-

SET #3:

*200m Row (must get it done sometime/ anytime during this set)(option: 400m Run)

*18 x Squat Jump

*15 x Lunge Jump (R and L = 1)

*13 x Handstand Shoulder Tap (R and L = 1)(sub: Decline Plank Shoulder Tap)

*10 x V-Up (sub: Single-Leg V-Up)

*8 x Burpee

*5 x Deck Squat (Rx+: Pistol Deck Squat)

*3 x Wall Walk

(This took me 43:53 to complete)

100 Reps Divided by 2

WARM-UP:

*400m Partner Indian Run

*Active Stretch

---------------------------------------------------

SET #1 (Teams of 2):

*BUY IN: 400m Run together

-then:

*100 x Thruster (95/65)(shared duty; 1 partner works at a time)

-@ every drop of the bar:

         1) SWITCH PARTNERS, and
         2) 5 x Chin-Up ea. person 
-then:

*BUY OUT: 400 x Jump Rope Singles OR 150 x Double-Under

---------------------------------------------------

RECOVER

---------------------------------------------------

SET #2 (Teams of 2): 

*BUY IN: 400m Run together

-then:

*100 x Squat Clean (95/65)(shared duty; 1 partner works at a time)

-@ every drop of the bar:

         1) SWITCH PARTNERS, and
         2) 5 x Dive Bomber ea. person
-then:

*BUY OUT: 400 x Jump Rope Singles OR 150 x Double-Under

"Unbroken 10's"

WARM-UP:

*Active Stretch

-then:

*20 x Prisoner Squat

*20 x Hand-Release Push-Up

*20 x V-Up

------------------------------------------------------------

SET #1:

5 Min. AMRAP of 10 unbroken reps of Pull-Ups

SCORE = Total Rounds Completed 

(rounds only count if all 10 reps are completed without breaking; no score for partially completed rounds)

7 Min. AMRAP -

*100m SB Overhead Toss and Chase

*10 x Burpee-Toes-to-Bar (burpee - jump up to bar - 1 toes-to-bar)

SCORE = Total Rounds Completed + Any Extra Reps

------------------------------------------------------------

SET #2:

5 Min. AMRAP of 10 unbroken reps of Ring Push-Up (sub: SB P-Up or Triangle P-Up)

SCORE = Total Rounds Completed 

(rounds only count if hit all 10 reps AND without breaking; no score for partially completed rounds)

7 Min. AMRAP -

*200m SB/MB Run (ball must be centered at chest)

*10 x Deck Squat-Burpee

SCORE = Total Rounds Completed + Any Extra Reps

------------------------------------------------------------

SET #3:

5 Min. AMRAP of 10 unbroken reps of Bodyweight Deadlift

SCORE = Total Rounds Completed 

(rounds only count if hit all 10 reps AND without breaking; no score for partially completed rounds)

7 Min. AMRAP -

*400m SB/MB Run (ball may be held in any manner)

*5 x Wall Walk (Burpee)

SCORE = Total Rounds Completed + Any Extra Reps

"Gassed!" (AMRAP Repeats + Gasser)

EQUIP: Jump Rope, Box (24/20), Wall Ball (20/14)

WARM-UP:

*Active Stretch

-then:

*400m Run

*200 x Jump Rope Singles

*100 x Mtn. Climb

PART A (23 min.):

AMRAP REPEATS -

#1: 4 Min. AMRAP

-1 minute rest-

#2: 6 Min. AMRAP (start AMRAP back at the beginning of the chipper every time (i.e. w/ 40 Dbl.-Under))

-2 minute rest-

#3: 10 Min. AMRAP (start AMRAP back at the beginning of the chipper again (i.e. w/ 40 Dbl.-Under))

*40 x Double-Under (sub: 40 singles + 20 tuck jump)

*30 x Wall Ball

*20 x Burpee-Box Jump

*10 ea. leg x Pistol

SCORE: Total Reps over all three AMRAPs

-3 minute rest before moving onto Part B-

PART B (25 min. time limit):

“GASSER” FOR TIME -

*40 x Double-Under (sub: 40 singles + 20 tuck jump)

*400m Run

*30 x Wall Ball

*300m Run

*20 x Burpee-Box Jump

*200m Run

*10 ea. leg x Pistol

*100m Run

*10 ea. leg x Pistol

*100m Run

*20 x Burpee-Box Jump

*200m Run

*30 x Wall Ball

*300m Run

*40 x Double-Under

*400m Run

SCORE: Time to Complete “Gasser”

"Date Day" (5-11 on May 11th)

EQUIPMENT: Barbell (85/65), Slam Ball (30/20)

WARM-UP:
*10 x Toe-Hold Squat Stretch
*100m Slam Ball Run
*10 x Side-to-Side Lunge
*100m Slam Ball Run
*10 x Elephant Walk
*100m Slam Ball Run
*10 x Push-Up to Down Dog
*100m Slam Ball Run

SET #1:
5 Rounds for Time -
*11 x Deadlift High Pull
*11 x Handstand Push-Up (sub: 90 Degree Decline Push-Up or Pike Push-Up on floor)

SPEED WORK:
5 Rounds -
*100m Sprint every :40

SET #2:
5 Rounds for Time -
*11 x Toes-to-Bar
*11 x Hand-Release Burpee

SPEED WORK:

4 Rounds -

*100m Sprint every :40

SET #3:
*11 x Strict Press
*11 x OH Lunge

SPEED WORK:

3 Rounds -

*100m Sprint every :40

SET #4:
*11 x Slam Ball Wall Ball
*11 x Jumping Slam Ball

"The Lizard Stomp" (2's and 200's)

*Midway through this workout, I mistakenly stomped right on the head of a sweet lizard crossing my path (hence, the name of this workout).  Sadly, my lizard didn't survive the workout; thankfully, I did....just barely.  RIP, dear Lizzy.

EQUIP: Bar (ADV: 95/75, INT: 85/65, BEG: 65/35), Pull-Up Bar (@ end; band if necessary)

WARM-UP:

*Active Stretch

-then:

2 Min. AMRAP -

*2 x Air Squat

*2 x Push-Up

Focus = Form

--------------------------------------------------

SET #1:

12 Min. AMRAP -

*2 x Squat Clean

*2 x Thruster

-@ 0, 4, 8, and 12 Min. Marks: 200m Run

SCORE: Total Rounds

--------------------------------------------------

SET #2:

12 Min. AMRAP -

*2 x Power Snatch

*2 x OHS

-@ 0, 4, 8, and 12 Min. Marks: 200m Run

SCORE: Total Rounds

--------------------------------------------------

SET #3:

12 Min. AMRAP -

*2 x Romanian Deadlift

*2 x Hang Power Clean

-@ 0, 4, 8, and 12 Min. Marks: 200m Run

SCORE: Total Rounds

--------------------------------------------------

FINISHER:

Modified “Nicole” (“Nic” = Nicole in Half) -

10 Min. AMRAP Pull-Ups (sub: Ring Row)

-200m Run every time you drop from bar

SCORE: Total Reps of legit Pull-Ups

(CrossFit benchmark WOD "Nicole" = 20 min. AMRAP of Pull-Ups w/ a 400m Run @ every drop)