Sept 13

workout #1 (group)
10 SLSUP
20 full sit ups
30 mountain climbers
40 toe touches
50 ball squats
40 hip lifts
30 squat jumps
20 get ups
10 v-ups

workout #2
sled skip/ 20 yards and back
3 rounds partner style
sled run/ 30 yards and back
3 rounds partner style
heavy sled walk/40 yards (partner brings it back!)
3 rounds partner style

workout #3 station
squats (front/back/OH) Pick your favorite or mix it up.
100 reps
men= 135
women=65-95

workout #4 station
10 DB RDL
20 rev. back ext
10 seated rows
5 Rounds






fire fighters

workout #1 (conditioning)
5 squats
5 squat jumps
5 squats
1 round every 30 sec for 5 min.

workout #2 (work related strength)
plate relay (orange, blue, yellow, green)
carry all the weight on turf 40 yards over head
partner style
everyone does 8 rounds

workout #3 (strength)
Bench Press
4x10 increasing in wt each set

workout #4 (abs)
coach choice

Sept 12

Warm-up: Burpee Ladder

Complete 5 burpee in 1 minute. Add +1 more burpee for the next minute and continue for a total of 10 minutes. Your score is the last minute that you completed all the burpees for that round




Strength/ skill: Dips / Ring Dips/ Muscle ups

Max reps for 3 rounds. Score is the lowest reps completed in a round.



WOD: The Widow Maker

For 20 minutes, complete the following every minute on the minute:

5 Cleans (135#/85#)

5 Push Jerks (135#/85#)

5 Push Ups (Games Style)


If you cannot complete the round in the minute, break until the next minute and continue. Your score is the last round where you completed all the work within the minute.

Sept 10

BiG 55 10-1
board push (men = 100 women=60) 10= 50 yards 9=45 and so on and so on!
burpee
pull up
box jump
get up
plate walking lunge (men= 25 women=10)1=5 yards 2= 10yards
front squat (75%bwt)
10-1 for time


fire fighter
speed ball

Sept 9

workout 1
form and technique (KB routine/warm up)
10 swings rt
10 swings lt
10 dead pause cleans rt
10 dead pause cleans lt
10 thrusters rt
10 thrusters lt
10 snatches rt
10 snatches lt

1 round


workout 2

Fight
Gone
Bad!
station 1
BB thruster (75#/45#)
station 2
kb Sumo DL High Pull (53#/35#)
station 3
box jump (24"/18")
station 4
push press (75#/45#)
station 5
Double Unders (use time to practice) Count each miss as 1


running 1 min clock.
complete as many reps as possible at each station
NO REST BETWEEN STATIONS!!!!!!

After all 5 stations have been completed rest 1 min. and repeat for 5 rounds


SCORE = TOTAL # OF REPS ACHIEVED.

Sept 8

Workout: (warm up)
5 ball squats

5 squat jumps

5 ball squats

1 round every 30 sec for 5 min.

Then:
3x 20 sec sit ups
3x 20 sec med ball toss and run
3x 20 sec med ball updown (drop to push up position- stand up and press over head)
Rest 20 seconds between all sets


Then:
4x15m Walking OH Lunge
Increase in wt each set
(45#, 65#, 85#, 95#) just an example
NOT A RACE MOVE WT!

Then:
push press
increase wt each set
10 min. work to heavy set of 3-6 reps

Then:
20 sec burpee AMRAP

5 sets

rest 90 sec between sets

score = total burpees achieved in all


Fire fighter
Workout 1 conditioning
10min ladder conditioning

Workout #2 work related strength
20 on/10 off (8 rounds at each station then rotate)
- sledge hammer
- tire flip
- rope slam
- sled row
- board push


Workout #3 traditional strength
squats (front, back, or goblet)
4x5

Workout 6
Abs

Sept 7

workout#1 stations
partner style ladders

#1 squat (back/front/OH/ goblet)
continuous partner ladder 1-5, 8 min.

#2 DB up-downs (man makers with no rows, just push up stand up press)
continuous partner ladder 1-5, 8 min.

#3 box jump/push up combo (example 1 box jump+1 push up, then 2 box jumps +2 push ups)
continuous partner ladder 1-5, 8 min.

#4 shuttle run
continuous partner ladder 10-50yards and back, 8 min.


THE TWIST
after the 1st 8 min rotation everyone = 50 kb or db swings
after the 2nd 8 min rotation everyone = 50 toe touches
after the 3rd 8 min rotation everyone = 50 kb or db swings
after the 4th 8 min rotation everyone= 50 full sit ups



FIRE FIGHTER
WORKOUT 1 CONDITIONING
WALK/JOG/ RUN/ SIT UP (ALTERNATING TIME 30/10

WORKOUT 2 WORK RELATED STRENGTH
40 YARDS ALT DB OH CARRY (MODERATE WT) RT DOWN / LT BACK
10 PUSH UPS
4 ROUNDS PARTNER STYLE

THEN:
40 YARD BODY WT WALKING LUNGE
4 ROUNDS PARTNER STYLE

WORKOUT#3 TRADITIONAL STRENGTH
BENCH PRESS
4X6

BI-CURLS
4X10

TRI- EXT
4X10

WORKOUT 4
ABS

Sept 6

Join Velocity Southlake's and Velocity Coppell's new Adult Program

CROSSFIT CINQUE

FACEBOOK PAGE

CLICK HERE

workout 1 warm up
25 double unders/ 250 jumps
25 push ups
25 toes to bar
25 dislocates
25 body squats

REVIEW FORM AND TECHNIQUE
CLEAN AND JERK

workout 2 WOD

group A
FOR TIME!
1-10 power clean and jerk (men= 155, women= 115)SCALE WT AS NEEDED!
*** Complete 1 round of "cindy" between each C&J round***
Cindy = 5 pull ups, 10 push ups, 15 body squats

group B
FOR TIME!
1-10
box jump and db clean and presss
*** Complete 1 round of "cindy" between each KB swing round***
Cindy = 5 pull ups, 10 push ups, 15 body squats

workout 3
skill practice
double unders, pull ups, etc.

FIRE FIGHTER
WORKOUT 1 CONDITIONING
WALK/JOG/ RUN/ SIT UP (ALTERNATING TIME 30/10

WORKOUT 2 WORK RELATED STRENGTH
40 YARDS ALT DB OH CARRY (MODERATE WT) RT DOWN / LT BACK
10 PUSH UPS
4 ROUNDS PARTNER STYLE

THEN:
40 YARD BODY WT WALKING LUNGE
4 ROUNDS PARTNER STYLE

WORKOUT#3 TRADITIONAL STRENGTH
BENCH PRESS
4X6

BI-CURLS
4X10

TRI- EXT
4X10

WORKOUT 4
ABS