Skill
Double Unders
Met-Con
10 Minute AMRAP
- 5 Dead-Lift 225# / 185#
- 10 OH Lunges 45# /25#
- 20 DU
Wednesday, January 30, 2013
Monday, January 28th 2013
Strength
Back Squat
3-3-3-3-3
Met-Con
For Time:
3 Rounds
- 400m run
- Max Pull-Ups
Score is time + max pull-ups
Back Squat
3-3-3-3-3
Met-Con
For Time:
3 Rounds
- 400m run
- Max Pull-Ups
Score is time + max pull-ups
Saturday, January 26, 2013
Saturday, January 26 2013
Great Saturday Classes! Thanks for your patience with the large crowd at 9am. Remember the 9am is the free class where people are bringing friends and new people are showing up (which we really appreciate and enjoy meeting everyone new!) If you want to join a smaller class on Saturday give the 8am class a shot.
Today - Filthy Fifty:
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Today - Filthy Fifty:
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Friday, January 25th 2013
Strength
Snatch Complex
Power Snatch, Hang Snatch, OHS=1 rep
3-3-3-3-3
Snatch Complex
Power Snatch, Hang Snatch, OHS=1 rep
3-3-3-3-3
Met-Con
CrossFit Games Open 12.4
12 min AMRAP
- 150 wall balls
- 90 double unders
- 30 muscle ups
- 150 wall balls
- 90 double unders
- 30 muscle ups
Thursday, January 24th 2013
Strength
Hang Cleans
10 Minute EMOM
3 Reps
Met-Con
21-15-9
-Box Jumps 24# / 20
- KB Swings 24kg / 16kg
- Ring Dips
200M Sprint after each round including 3 round
Hang Cleans
10 Minute EMOM
3 Reps
Met-Con
21-15-9
-Box Jumps 24# / 20
- KB Swings 24kg / 16kg
- Ring Dips
200M Sprint after each round including 3 round
Wednesday, January 23, 2013
Wednesday, January 23rd 2013
Skill
Turkish Get-Ups
Strength
Turkish Get-Ups
2-2-2-2-2 - each side
Met-Con
Tabata
- Row for Calories
- Sumo Deadlift High Pulls 95# / 65#
- Box Jumps 24" / 20 #
- Hand Stand Push Ups
Turkish Get-Ups
Strength
Turkish Get-Ups
2-2-2-2-2 - each side
Met-Con
Tabata
- Row for Calories
- Sumo Deadlift High Pulls 95# / 65#
- Box Jumps 24" / 20 #
- Hand Stand Push Ups
Tuesday, January 22, 2013
Tuesday, January 22nd 2013
Warm-Up / Mobility
3x - Lane Drills
- Inch Worm to end of Platforms
- High Knees remaining distance across gym
- Sprint Back Across Gym
Strength
Deadlifts
10 Minute EMOM
- 2 reps @ 90% of 1 rep max
Met-Con
15 Minute AMRAP
- 5 Squat Cleans 135# / 95#
- 10 Push-Ups
- 15 Pull-Ups
3x - Lane Drills
- Inch Worm to end of Platforms
- High Knees remaining distance across gym
- Sprint Back Across Gym
Strength
Deadlifts
10 Minute EMOM
- 2 reps @ 90% of 1 rep max
Met-Con
15 Minute AMRAP
- 5 Squat Cleans 135# / 95#
- 10 Push-Ups
- 15 Pull-Ups
Monday, January 21st 2013
Warm-Up / Mobility
3 Rounds
- 10 Air Squats
- 10 Tuck Jumps
- 10 Sit-Ups
- 10 Grass Hoppers
Strength
Front Squats
5-5-5-3-2-1
Met-Con
4 Rounds for Time
- 15 Pull-Ups
- 15 KB Squat Snatch Right Arm 35# / 20#
- 15 KB Squat Snatch Left Arm 35# / 20#
- 15 GHD Sit-Ups
- 15 Overhead Walking Lunges 25# / 10#
3 Rounds
- 10 Air Squats
- 10 Tuck Jumps
- 10 Sit-Ups
- 10 Grass Hoppers
Strength
Front Squats
5-5-5-3-2-1
Met-Con
4 Rounds for Time
- 15 Pull-Ups
- 15 KB Squat Snatch Right Arm 35# / 20#
- 15 KB Squat Snatch Left Arm 35# / 20#
- 15 GHD Sit-Ups
- 15 Overhead Walking Lunges 25# / 10#
Saturday, January 19, 2013
Saturday, January 19th 2013
Warm-Up / Mobility
Lane Drills 3x
- High Knees
- Karaoke
- Butt Kickers
- Skipping
Met-Con
Deck of Cards
- Hearts - Air Squats
- Spades - Sit-Ups
- Diamonds - Push-Ups
- Clubs - Burpees
- Joker - 400M Run
Go through entire deck of cards. Pull a card. Do number of reps on card and type of movement based on suit. For example - 10 of Hearts equals 10 Air Squats. Jacks, Queen, King equal 10 reps. Ace is 11 reps.
Lane Drills 3x
- High Knees
- Karaoke
- Butt Kickers
- Skipping
Met-Con
Deck of Cards
- Hearts - Air Squats
- Spades - Sit-Ups
- Diamonds - Push-Ups
- Clubs - Burpees
- Joker - 400M Run
Go through entire deck of cards. Pull a card. Do number of reps on card and type of movement based on suit. For example - 10 of Hearts equals 10 Air Squats. Jacks, Queen, King equal 10 reps. Ace is 11 reps.
Friday, January 18th 2013
Warm-Up / Mobility
Lane Drills - 3x
- Inch Worm to end of Platform
- Lunges with PVC Dislocates to Rowers
- Row 200 M
- High Knees back to pull-up cage
Strength
Bench Press
5-5-5-3-2-5
Met-Con
3 Rounds for Time
- 7 Muscle Ups
- 14 Pistol Squats - alternating legs
- 21 Box Jumps 30" / 24"
Lane Drills - 3x
- Inch Worm to end of Platform
- Lunges with PVC Dislocates to Rowers
- Row 200 M
- High Knees back to pull-up cage
Strength
Bench Press
5-5-5-3-2-5
Met-Con
3 Rounds for Time
- 7 Muscle Ups
- 14 Pistol Squats - alternating legs
- 21 Box Jumps 30" / 24"
Thursday, January 17th 2013
Strength
10 Minute EMOM (Every Minute on the Minute)
Push Press
5 Reps - 80% of 5 Rep Max
5 Reps - 80% of 5 Rep Max
Met-Con
Run
- 3 Minute Easy
- 3 Minute Moderate
- 3 Minute Fast
- Turn around and get back to gym faster than 9 minutes - negative split
- 3 Minute Easy
- 3 Minute Moderate
- 3 Minute Fast
- Turn around and get back to gym faster than 9 minutes - negative split
Wednesday, January 16, 2013
Wednesday, January 16th 2013
Warm-Up / Mobility
- 100 Double Unders / 300 Singles
- 3x
- 10 Hollow Rocks
- 10 PVC Dislocates
- 10 Supermans
- 10 Air Squats
Strength
Clean and Jerks
5-5-3-2-1
Met-Con
"GI Jane"
- 100 Burpee Pull-Ups
- 100 Double Unders / 300 Singles
- 3x
- 10 Hollow Rocks
- 10 PVC Dislocates
- 10 Supermans
- 10 Air Squats
Strength
Clean and Jerks
5-5-3-2-1
Met-Con
"GI Jane"
- 100 Burpee Pull-Ups
Tuesday, January 15th 2013
Warm-Up / Mobility
- Lane Drills
- Butt Kickers
- Karaoke
- Sprint
- 10 Jumping Jacks
Strength
Hang Cleans
3-3-3-3-3
Met-Con
"Helen"
- 400 Meter Run
- 21 KB Swings 24kg / 16kg
- 12 Pull-Ups
- Lane Drills
- Butt Kickers
- Karaoke
- Sprint
- 10 Jumping Jacks
Strength
Hang Cleans
3-3-3-3-3
Met-Con
"Helen"
- 400 Meter Run
- 21 KB Swings 24kg / 16kg
- 12 Pull-Ups
Monday, January 14th 2013
Warm-Up / Mobility
- 100 Double Unders
3x
- 10 PVC Dislocates
- 10 Air Squats
- 10 Sit-Ups
Skill / Strength
- 100 Double Unders
3x
- 10 PVC Dislocates
- 10 Air Squats
- 10 Sit-Ups
Skill / Strength
- 5 min AMRAP - Double Unders
- 5 min AMRAP - HSPU
Met-Con
12 min amrap
- 1 rope climb
- 15 push ups
- 1 rope climb
- 15 push ups
Saturday, January 12, 2013
Saturday, January 12th 2012
Today we executed Full Mission Profile (FMP) Close Quarters Combat (CQC).
FMP from Coach Ord's website - www.brassringfitness.com.
Close Quarters Battle (CQB) or close quarters combat (CQC) is a type of fighting in which small units engage the enemy with personal weapons at very short range, potentially to the point of hand-to-hand combat or fighting with hand weapons such as swords or knives. In the typical CQB scenario, the attackers try a very fast, violent takeover of a vehicle or structure controlled by the defenders, who usually have no easy way to withdraw. Because enemies, hostages/civilians, and fellow operators can be closely intermingled, CQB demands a rapid assault and a precise application of lethal force. The operators need great proficiency with their weapons, but also the ability to make split-second decisions in order to avoid or limit friendly casualties. CQB is defined as a short-duration, high-intensity conflict, characterized by sudden violence at close range.
The following training method grafts some concepts of CQC with Physical Training to create high intensity training that pushes the body and the mind while teaching individuals to work together in an extreme environment.
FMP from Coach Ord's website - www.brassringfitness.com.
Close Quarters Battle (CQB) or close quarters combat (CQC) is a type of fighting in which small units engage the enemy with personal weapons at very short range, potentially to the point of hand-to-hand combat or fighting with hand weapons such as swords or knives. In the typical CQB scenario, the attackers try a very fast, violent takeover of a vehicle or structure controlled by the defenders, who usually have no easy way to withdraw. Because enemies, hostages/civilians, and fellow operators can be closely intermingled, CQB demands a rapid assault and a precise application of lethal force. The operators need great proficiency with their weapons, but also the ability to make split-second decisions in order to avoid or limit friendly casualties. CQB is defined as a short-duration, high-intensity conflict, characterized by sudden violence at close range.
The following training method grafts some concepts of CQC with Physical Training to create high intensity training that pushes the body and the mind while teaching individuals to work together in an extreme environment.
- Team enters the room as practiced, executes movements, and calls out “CLEAR!”. When all members are clear #4 calls out “ALL CLEAR – MOVE”.
- All members move clockwise around room until each person has executed all positions.
- Final “ALL CLEAR!” clears the room and stops time.
Friday, January 11, 2013
Friday, January 11th 2013
Strength
Deadlifts
5-5-5-3-2-1
Go for PR
Met-Con
2012 Fittest of the Sierras WOD 1
9 Minute AMRAP
- 8 Burpee Box Jumps 24" / 20"
- 12 Pull-Ups
Deadlifts
5-5-5-3-2-1
Go for PR
Met-Con
2012 Fittest of the Sierras WOD 1
9 Minute AMRAP
- 8 Burpee Box Jumps 24" / 20"
- 12 Pull-Ups
Thursday, January 10th 2013
Strength / Skill
Box Jump for Max Height
Met-Con
50-40-30-20-10
- Air Squats
- Push Ups
- Sit Ups
- Row (Calories)
Beginners: 30-20-10
Box Jump for Max Height
Met-Con
50-40-30-20-10
- Air Squats
- Push Ups
- Sit Ups
- Row (Calories)
Beginners: 30-20-10
Wednesday, January 9th 2013
Strength
Overhead Squat
3-3-3-3-3
Met-Con
20 Minute EMOM (Every Minute on the Minute)
- Odd Minute: 5 Push Press (target 80% of 5 rep max)
- Even Minute: 10 KB Swings 24kg / 16kg
10 burpee penalty for each missed round
Overhead Squat
3-3-3-3-3
Met-Con
20 Minute EMOM (Every Minute on the Minute)
- Odd Minute: 5 Push Press (target 80% of 5 rep max)
- Even Minute: 10 KB Swings 24kg / 16kg
10 burpee penalty for each missed round
Tuesday, January 8, 2013
Tuesday, December 8th 2013
Warm-Up / Mobility
3x
- 10 PVC Dislocates
- 6 Lunges
- 2 Sprints across gym
- 5 Push-Ups
Strength
3-3-3-3-3
Power Clean - work on form!
Met-Con
"Chief"
3 Minute AMRAP
- 3 Power Cleans 135# / 95#
- 6 Push-Ups
- 9 Air Squats
Rest 1 minute after 3 minute AMRAP
Repeat 5 times. Keep track of complete rounds every 3 minutes. Total score is total rounds for the 5 cycles.
3x
- 10 PVC Dislocates
- 6 Lunges
- 2 Sprints across gym
- 5 Push-Ups
Strength
3-3-3-3-3
Power Clean - work on form!
Met-Con
"Chief"
3 Minute AMRAP
- 3 Power Cleans 135# / 95#
- 6 Push-Ups
- 9 Air Squats
Rest 1 minute after 3 minute AMRAP
Repeat 5 times. Keep track of complete rounds every 3 minutes. Total score is total rounds for the 5 cycles.
Monday, December 7th 2013
Warm-Up / Mobility
- Inchworm to end of platform
- High Knees down and back
- Frankenstein across gym
- Broad Jump across gym
- Karaoke down and back-
- 20 Jumping Jacks
- 20 Push-Ups
Skill
- Work on Kipping Pull-Up / Bar Muscle-Up
Met-Con
For time
- 1000M Row
- 30 Back Squats 155# / 95#
- 10 Muscle-Ups (or appropriate sub 3 Pull-Ups and 3 Ring Dips to one MU)
- Inchworm to end of platform
- High Knees down and back
- Frankenstein across gym
- Broad Jump across gym
- Karaoke down and back-
- 20 Jumping Jacks
- 20 Push-Ups
Skill
- Work on Kipping Pull-Up / Bar Muscle-Up
Met-Con
For time
- 1000M Row
- 30 Back Squats 155# / 95#
- 10 Muscle-Ups (or appropriate sub 3 Pull-Ups and 3 Ring Dips to one MU)
Saturday, January 5, 2013
Saturday, December 5th 2013
Fran!
Warm-Up / Mobility
- 400 M Run
- 3x
- 10 PVC Dislocates
- 5 Burpees
- 5 Sit-Ups
8am
"Fran"
21-15-9
- Thrusters 95# / 65#
- Pull-Ups
9am
Partner WOD
8x
- 10 Hollow Rocks
- 15 Burpees
- 20 Lunges
- Other partner performs Wall Sits. When partner can no longer hold wall sit, then switch with partner doing other movements and continue where partner doing movements stopped.
Warm-Up / Mobility
- 400 M Run
- 3x
- 10 PVC Dislocates
- 5 Burpees
- 5 Sit-Ups
8am
"Fran"
21-15-9
- Thrusters 95# / 65#
- Pull-Ups
9am
Partner WOD
8x
- 10 Hollow Rocks
- 15 Burpees
- 20 Lunges
- Other partner performs Wall Sits. When partner can no longer hold wall sit, then switch with partner doing other movements and continue where partner doing movements stopped.
Friday, January 4, 2013
Friday, December 4th 2013
Warm-Up / Mobility
For 4 minutes
- High Knees across gym
- 5 Push-Ups
- Sprint back across gym
- 5 Air Squats
Strength
10 Minute EMOM (Every Minute on Minute)
- Knees to Elbows - working on technique
Met-Con
15 Minute AMRAP
- 5 Hand Stand Push Ups
- 7 Snatches 95# / 65#
- 9 OHS 95# / 65#
For 4 minutes
- High Knees across gym
- 5 Push-Ups
- Sprint back across gym
- 5 Air Squats
Strength
10 Minute EMOM (Every Minute on Minute)
- Knees to Elbows - working on technique
Met-Con
15 Minute AMRAP
- 5 Hand Stand Push Ups
- 7 Snatches 95# / 65#
- 9 OHS 95# / 65#
Thursday, January 3rd 2013
Warm-Up / Mobility
4 Rounds
- 30 Seconds Jumping Jacks
- 30 Seconds Sit-Ups
- 30 Seconds Lunges
- 30 Seconds Burpees
Strength
Split Jerk
1-1-1-1-1
Find 1 rep max - go for PR
Met-Con
4 Rounds
-400 Meter Run
- 10 Burpee Box Jumps 24" / 18"
- 20 KB Swings 24kg / 16kg
4 Rounds
- 30 Seconds Jumping Jacks
- 30 Seconds Sit-Ups
- 30 Seconds Lunges
- 30 Seconds Burpees
Strength
Split Jerk
1-1-1-1-1
Find 1 rep max - go for PR
Met-Con
4 Rounds
-400 Meter Run
- 10 Burpee Box Jumps 24" / 18"
- 20 KB Swings 24kg / 16kg
Wednesday, January 2, 2013
Wednesday, January 2nd, 2013
Warm-Up / Mobility
- 300 Jump Ropes
- 3x
- 10 Lunges
- 10 Push-Ups
- 10 4 count Mountain Climbers
Strength
10 Minute Every Minute on the Minute (EMOM)
Dead-Lifts - 85% of 1 rep max
Met-Con
10-9-8-7-6-5-4-3-2-1
- Squat Cleans - 135# / 95#
Between each set run 200M
- 300 Jump Ropes
- 3x
- 10 Lunges
- 10 Push-Ups
- 10 4 count Mountain Climbers
Strength
10 Minute Every Minute on the Minute (EMOM)
Dead-Lifts - 85% of 1 rep max
Met-Con
10-9-8-7-6-5-4-3-2-1
- Squat Cleans - 135# / 95#
Between each set run 200M
Tuesday, January 1, 2013
Monday, December 31st 2012
Happy New Year!
Full Mission Profile (FMP) Sandy today -
2 at a time:
- Sled Push across gym - 5 burpees before you push it back. Both partners do this.
- Sled Pull - Both Partners pull sled and do 5 burpees before it is pulled back to start
- Both Partners Bear Crawl to Tire
- 5 sledge hammers hits, left and right - both partners
- Partner Tire Flip across gym
While teams are waiting to do above movements:
- Odd Minutes - Plank Hold
- Even Minutes - Burpees
Full Mission Profile (FMP) Sandy today -
2 at a time:
- Sled Push across gym - 5 burpees before you push it back. Both partners do this.
- Sled Pull - Both Partners pull sled and do 5 burpees before it is pulled back to start
- Both Partners Bear Crawl to Tire
- 5 sledge hammers hits, left and right - both partners
- Partner Tire Flip across gym
While teams are waiting to do above movements:
- Odd Minutes - Plank Hold
- Even Minutes - Burpees
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