3 sets:
Amrap in 5 min
6 burpees
8 box jumps
10 pull ups
Rest 3 min between sets
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5 rounds for time:
15 Thrusters - 75#,55#
15 Sumo dead lift high pull
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A. Snatch practice - 30 min work up to a moderately heavy single (practice power and squat snatch).
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B. 50 Turkish get ups for time (25/ side) slow and steady.
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For time:
10 Front squats -135#,95# , 1`weighted pull up - 25#,10#
9 Front squats -135#,95# , 2` weighted pull up - 25#,10#
8 Front squats -135#,95# , 3` weighted pull up - 25#,10#
7 Front squats -135#,95# , 4` weighted pull up - 25#,10#
6 Front squats -135#,95# , 5` weighted pull up - 25#,10#
5 Front squats -135#,95# , 6` weighted pull up - 25#,10#
4 Front squats -135#,95# , 7` weighted pull up - 25#,10#
3 Front squats -135#,95# , 8` weighted pull up - 25#,10#
2 Front squats -135#,95# , 9` weighted pull up - 25#,10#
1 Front squats -135#,95# , 10 weighted pull up - 25#,10#
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Accessory lifts
A1. Powell raise 10,10,10 / side @ tempo 3011 ; rest 60 sec
A2. Trap 3 raises 10,10,10 / side @ tempo 3011 ; rest 60 sec
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B. "Annie"
50-40-30-20-10
Double Unders
Situps
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A. 4 sets:
With a 3 min clock
20 wall balls
Amrap dead lift - 315#, 185# with the time remaining from the 3min,
Rest 3 min
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B. For time:
800m row
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A. Amrap double unders in 3 minutes
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B. Amrap in 10 min:
3 power cleans 155#, 105#
6 H.S.P.U's
9 toes to bar
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C. For time:
800 m run
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Mon
30
Jan
2012
Happy Birthday Dr. Adelyn
COP’s Wonder Women turns 30 today!
Sending lots of love and birthday wishes to Adelyn “ the Ant” Ho who turns 30 years young today. Honestly knowing you and all your list of accomplishments thus far in life like makes me contemplate mine on a daily basis. Sometimes I just start crying and ask myself why I am so “mediocre” and start wishing I had Asian parents as well. The 7pm crew has asked Popeye to revoke your membership on numerous occasions so they don’t have to have a weekly reminder of your “awesomeness”. After many threats by the 7pm crew, Popeye ultimately agreed to secretly assist them in plotting your downfall by programming “rowing” in as many workouts which seems to be your only Kryptonite. Also sandbagging workouts and letting Alex win is not cool either as you’re not fooling anyone with that act anymore. We are on to you and you’ve been warned.
Have a WONDERFUL birthday from your COP crew
A. Back squat 12, 9, 6, 3 reps ; rest 2-3 min (60%, 70%, 80%,90% of 1RM)
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B.Three sets for max reps of:
60 seconds of Kettlebell Swings (1.5 , 1 pood)
60 seconds of Box Jumps (24″/20″)
60 sec push ups
60 sec pull ups
Rest 60 seconds
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A. As many rounds in 12 min:
6 dead lift
4 hang power cleans
2 push jerks
Athletes choice for weight.
Score= # of rounds x barbell weight
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B. Tabata sit ups
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A. Split Jerk 2-2-2-1-1-1 ; rest 90 sec
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rest 5 min
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B. For Time:
50 Reverse Lunge Wall Balls (25/ side)
40 Toes to bar
30 ring dips
20 row - calories
10 Clapping Push Ups
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A. 4 sets for time:
15 KBS (Russian) as fast as possible - 1.5 pood, 1 pood
15 pull ups (unbroken)
Rest 90 sec
+
B. 4 sets for time:
15 burpees
15 box jumps
Rest 90 sec
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Hey crew,
Flight got cancelled due to a ton of snow
Miss you you all, see you Wednesday.
Tuesday
A. 4 sets as many unbroken double unders as possible, rest 1 min b/t sets.
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B. Dead lift - work up to a heavy single (not quite a 1RM) - 20 min
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C. Press - work up to a heavy single (not quite a 1RM) - 20 min
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D. Ab mat sit ups - amrap in 2 min
Can't turn of Comments from this computer for some reason?
Cluster training
A. Front squat 2.2.2.2.2 x 3 ; rest 4 minutes (if successful with all lifts last week add weight)
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B. Navy Seal
For time:
1000 m row
50 thruster - 45#
30 pull ups
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Hey C.O.P
I want to give Bobby (owner of CrossFit Subzero ) a big shout out for letting me train there while in town.
This is a workout I did there yesterday....
STRENGTH
cleans 3X2,3X1
CONDITIONING
“CROSSFIT LADIES OF CANADA POWER CLEAN WOD”
max weight power cleaned in 4 minutes - choose the highest weigh/reps possible ratio that will get you the highest total.
1 bar 1 weight for entire workout
total reps X weight = total score
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Hey crew, sorry about the super early posts. Have limited access to the internet. Sending this workout from Tropical Thunder Bay
This is a scaled version of an old workout of mine "Brutus"...... (sorry Frankie this ain't your day
Rx'd - 50% body weight, scale as needed.
1hang power snatch , 1 o.h squat, 1 ring dip
2 hang power snatch , 2 o.h squat, 2 ring dips
3 hang power snatch , 3 o.h squat, 3 ring dips
4 hang power snatch , 4 o.h squat, 4 ring dips
5 hang power snatch , 5 o.h squat, 5 ring dips
6 hang power snatch , 6 o.h squat, 6 ring dips
800 m run
6 hang power snatch , 6 o.h squat, 6 ring dips
5 hang power snatch , 5 o.h squat, 5 ring dips
4 hang power snatch , 4 o.h squat, 4 ring dips
3 hang power snatch , 3 o.h squat, 3 ring dips
2 hang power snatch , 2 o.h squat, 2 ring dips
1 hang power snatch , 1 o.h squat, 1 ring dips
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A. Snatch - work up to a moderately heavy single. (No press outs) - 30 min
+
B. For time:
2 k row
50 burpees
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Tabata protocol .....
Hang power cleans - 95#, 65#
Rest 5 min
Push press - 75#, 55#
Rest 5 min
Double unders
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Cluster training
A. Front squat 2.2.2.2.2 x 3 ; rest 4 minutes (if successful with all lifts add load from last week)
+
B. 5 rounds for time:
10 chest to bar pull ups
15 ring dips
20 box jumps
200 m ball run
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OPT Challenge…with a COP flare!
In order to accommodate the “challenge” tomorrow we are going to have to modify the format slightly. We will be organizing athletes into 2 groups based on experience. We will be doing 2 separate workouts with a 45 min break in between. Please show up early around 9 - 9:30 to get a proper warm up and allow us enough time to organize heats.
WOD 1 – Rookies – 10:00 AM
15 – 12 – 9
Power Snatch (45lb / 75lb)
Burpees
WOD 1 – Veterans - 10:20 AM
15 – 12 – 9
Squat Snatch (75lb/105lb)
Burpees (touch 8 feet)
WOD 2 – Rookies – 10:45 AM
12 Min AMRAP
10 Wall Balls (8lb /14-20lb)
10 AB Mat Sit Ups
WOD 2 – Veterans – 11:05 AM
10 Wall Balls (14lb/20lb)
5 Toes to Bar
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, so I get to spend another day with my family and friends
.
"hangin" with the folks.
