Monthly Archives: November 2015

Friday 11/13/15 Training

Upcoming Events

 

 

November 14th 11am Skill Clinic-Ring Muscle Up

 

November 26th (Closed)

 

November 27 & 28 1/2 day 9am Only

 

December 12 5pm CrossFit Saved 2nd Annual Christmas Party

 

 


 

 

 

 

 

Strength

 

5 Sets

5 Sumo-Deadlifts

60s Rest

5 Chin Ups

60s Rest

 

 

Conditioning

 

AMRAP 10

5 Push Ups

10 Sit Ups

200 Meter Run

 

 

Notes

-Build up in weight each set of the sumo-deadlifts

-Chin ups should be slow and controlled throughout the movement

-Conditioning-if you struggle with push ups work on our progressions we have been doing…if push ups are no problem for you, push the runs hard.

 

 

Thursday 11/12/15 Training

Upcoming Events

 

November 12th Thursday Night Classes CrossFit Saved Closed For Outing To CrossFit Downey

 

November 14th 11am Skill Clinic-Ring Muscle Up

 

November 26th (Closed)

 

November 27 & 28 1/2 day 9am Only

 

December 12 5pm CrossFit Saved 2nd Annual Christmas Party

 

 


 

 

 

Strength

 

Every 2 Minutes For 20 Minutes

Hang Clean + Clean

 

 
Mobility

 

Splits Routine

Wednesday 11/11/15 Competition

Upcoming Events

 

November Today Veteran’s Day Hero Wod-3 Wise Men

 

November 12th Night Classes CrossFit Saved Closed For Outing To CrossFit Downy

 

November 14th 11am Skill Clinic-Ring Muscle Up

 

November 26th (Closed)

 

November 27 & 28 1/2 day 9am Only

 

 


 

 

 

 

 

Conditioning

 

“Jeremy”

Complete as many rounds and reps as possible in 4 minutes of:

5 Hang  Snatch

10 Burpees Over the Barbell

 

 

Rest 2 minutes, and then…

 

 

“Ben”

Complete as many rounds and reps as possible in 4 minutes of:

10 Power Cleans 

20 Pull-Ups

 

 

Rest 2 minutes, and then…

 

 

“Beau”

Complete as many rounds and reps as possible in 4 minutes of:

15 Box Jump-Overs 

30 Wall Ball Shots 

Tuesday 11/10/15 Training

Upcoming Events

 

November 11th Veteran’s Day Hero Wod-3 Wise Men

 

November 14th 11am Skill Clinic-Ring Muscle Up

 

November 26th (Closed)

 

November 27 & 28 1/2 day 9am Only

 

 


 

 

 

Strength

 

5 Sets

 

5 Bent Over Row (Tempo 1111)

 

Rest 1 Minute

 

5 Ring Dip Progression

 

Rest 1 Minute

 

 

Conditioning

 

4 Rounds

 

6 Push Press

 

1 Minute Hollow Hold

 

50 Double Unders

 

Rest 2 Minutes

 

 

Starting Weights
Beginner-65/45

Intermediate-95/65

Advanced-135/95

 

 

Notes

-:45 hold for intermediate, :30 hold of beginners

-Substitute 100 single unders 

Monday 11/9/15 Training

Upcoming Events

 

November 11th Veteran’s Day Hero Wod-3 Wise Men

 

November 14th 11am Skill Clinic-Ring Muscle Up

 

November 26th (Closed)

 

November 27 & 28 1/2 day 9am Only

 

 


 

 

 

Conditioning

 

 

Every 6 Minutes X 5 Rounds

 

10 Back Squats

200 Meter Sprint

 

Starting Weights

Beginner-75/55lbs

Intermediate-110/75lbs

Advanced-155/110lbs

 

 

Notes

-Build up weight in the squat each round in weight

Saturday 11/7/15 Training

Upcoming Events

 

November 11th Veteran’s Day Hero Wod-3 Wise Men

 

November 14th 10am Skill Clinic-Ring Muscle Up

 

November 26th (Closed)

 

November 27 & 28 1/2 day 9am Only

 

 


 

 

 

Strength

 

5×5 Chin Up Progression

 

 

Conditioning

 

Partner Workout

10 Rounds

Partner 1 – 100 Meter Farmers Walk

Partner 2 – Max Burpee Box Jump Overs

 

Friday 11/6/15 Training

Upcoming Events

 

November 11th Veteran’s Day Hero Wod-3 Wise Men

 

November 14th 10am Skill Clinic-Ring Muscle Up

 

November 26th (Closed)

 

November 27 & 28 1/2 day 9am Only

 

 


 

 

 

 

 

 

Strength

 

Part 1

Find A Heavy For The Day

3 Position Clean

 

 

Part 2

5×5 Ring Dip Progression

 
Part 3 

5×5 Hip Extension

Thursday 11/5/15 Competition

Upcoming Events

 

November 11th Veteran’s Day Hero Wod-3 Wise Men

 

November 14th 10am Skill Clinic-Ring Muscle Up

 

November 26th (Closed)

 

November 27 & 28 1/2 day 9am Only

 

 


 

 

 

Conditioning

 

In A 10 Minute Window:

1 Mile Run

Max Thrusters In Remaining Time

 

Rest 5 Minutes

 

In A 5 Minute Window

800 Meter Run

Max Push Press In Remaining Time

 

Rest 5 Minutes

 

In A 2:30 Minute Window

400 Meter Run

Max Front Squats

Wednesday 11/4/15 Training

Upcoming Events

 

November 11th Veteran’s Day Hero Wod-3 Wise Men

 

November 14th 10am Skill Clinic-Ring Muscle Up

 

November 26th (Closed)

 

November 27 & 28 1/2 day 9am Only

 

 


 

 

 

Conditioning

 

Partner Workout

2 Rounds–5 Minutes Per Station

Partner 1 Works, Partner 2 Rest

 

Row For Meters

Shoulder To Overhead

American Kettlebell Swings 

 

 

Strength

 

5×5 Chin Up Progression

Tuesday 11/3/15 Training

Upcoming Events

 

November 11th Veteran’s Day Hero Wod-3 Wise Men

 

November 14th 10am Skill Clinic-Ring Muscle Up

 

November 26th (Closed)

 

November 27 & 28 1/2 day 9am Only

 

 


 

 

 

Conditioning

 

AMRAP 20

20 Walking Lunges

10 Sit Ups

5 Pull Ups or Ring Rows

 

 

Strength 

 

5×5 Ring Dip Progression