10 Dec 14

Strength: Bench Press 2 X 12, 2 X 8, 3 X 5 @ heaviest possible on all sets.  Rest as needed. Conditioning:  3 rounds for total reps & calories (row) 1:00 Max Effort (ME) Wall Ball @ 20#/14# Rest X 1:00 1:00 ME Kettlebell Swing (overhead) @ 53#/35# Rest 1:00 2:00 ME Row (for total calories) – yes, it is TWO minutes, that is not a typo. Rest 1:00 Mobility:  […]

09 Dec 14

Conditioning: CrossFit Benchmark WOD ” Cindy” AMRAP in 20:00 of: Pull Up X 5 Push Up X 10 Air Squat X 15 Corrective/Mobility: 3 rounds of: Windmill X 5 each side @ heaviest possible with perfect form Forearm Plank Hold X 1:00 Hollow Rock X :30

08 Dec 14

Strength: Deadlift 5 X 5 @ heaviest possible on all sets.  Rest 2:00 between efforts. Conditioning: AMRAP in 12:00 of: Thruster X 1 @ 95#/65# Over the Bar Burpee (can be bar facing, lateral, doesn’t matter, but both feet leave the ground at the same time) X 1 Add 1 rep each successive round Mobility/Corrective: 3 rounds of: Y, T, L X 5 @ 5#/2.5# Scarecrow X 5 @ same […]

6 Dec 14

CrossFit: Alternating Partner Row 10, 20, 30, 40, 50, 40, 30, 20, 10 pulls Then, Tabata – Ball Slams (20/15) – Push ups – T2B – DB Thruster (35/20) Barbell Club: Snatch – 80% x 2 – 85% x 1 – 90% x 1 – 80% x 1 – 87% x 1 – 93% x 1 Clean & Jerk – 80% x 2 – 85% x 1 – 90% x […]

05 Dec 14

Hey Gang!  You made it.  For many of you, today wraps up a 9 week Olympic Weightlifting cycle.  For others, it will wrap up at Saturday’s Barbell Club session.  While some of you may not have “enjoyed” this training as much as our typical programming, I do appreciate the efforts you have put forth and the consistency that many of you demonstrated.  One thing is for certain (and Coach Lori […]

04 Dec 14

Two Person Partner Row: 2K Row for time, switching every 500 meters.  This is for time, so push the pace on this one.  Circle City Vikings, be sure to use your card and just zero out the computer each time before you row and remember to remove you card each time you stop rowing.  Wouldn’t want you to get any extra meters from your partner If there happens to be […]

03 Dec 14

Strength: Clean 4 X 2 @ 80% Snatch Balance 4 X 3 @  80% Push Press 3 X 5 @ 85% Conditioning: CrossFit Benchmark WOD, “Annie” 50, 40, 30, 20, 10 reps for time of: Double Under Sit Up Mobility:  Coaches choice

02 Dec 14

Conditioning: AMRAP in 25:00 of: Goblet Squat X 10 @ 53#/35# Jumping Lunge (no weight) X 10 (5 each leg) Push Up X 20 Pull Up X 10 Row X 250 meters (Vikings!  Be sure to insert your C2 card each round!!) Midline: GHD Sit Up:  (Beginners go parallel to the deck.  Intermediate/Advanced touch hand to the deck)  3 X 20 Good Morning:  3 X 10 @ moderate load.  Impeccable […]

01 Dec 14

Let the Viking Challenge begin!!! Also, this is the last week of our 9 week Olympic lifting cycle.  Thanks to everyone who has been patient and stuck with the program.  We will resume our normal programming beginning next Monday. RKC Arm Bar 5 X 2 each side.  No rest needed between efforts.  Go heavy, yet VERY manageable.  The point is to go slow and be mindful. Strength: Snatch 4 X […]

CrossFit: For Time: Double Under x 100 Push Press x 50 (75/55) Pull up x 40 Box Jump x 30 Push up x 20 T2B x 10 Run 100m between each movement Barbell Club: Snatch – 70% x 3 – 75% x 2 – 80% x 1 – 85% x 1 – 80% x 1 – 75% x 1 Clean & Jerk – 70% x 3 – 75% x 2 […]