Wednesday 11/12/14

A.

AMRAP 45 Minutes Row 500m

Run 400m

B.

Super Set

12 Sets For Speed

2 Front Squats (Low Box)

2 Sumo Deadlifts (Bands) 

Go For Speed Not Weight

Tuesday 11/11/14

A.

Amanda

9-7-5

Muscle Ups

Squat Snatch 135/95

B.

3:00 Toes To Bar

1:00 Side Plank L

1:00 Side Plank R

C.

Gymnastics Progression Week 1

There are 3 Movements, We Will Work Them 1-2x Per Week. You can follow the movements in 3 possible ways: 

1. Scaled

Simply follow the program using scaled variations of these advanced movements

2. Natural

Do The Movement as you would in a WOD if you were doing it RX

3. Scaled Up

Follow the program but add difficulty to the movements, such as deficits, performing them strict, or weighted.

Each Cycle is 3 weeks and then we will take a rest week.

Week 1 (6 Sets)

Handstand Push Ups: 30

Pistols: 60 

Muscle Ups: 15

Do all 3 movements in each set. You only have 6 sets to complete all the reps. Don't rest more than 1 minute between movements or sets.

Monday 11/10/14

A.

Press

1-1-1-1-1

B.

Tabata Push Ups

Tabata Double Unders

Back and Forth for 8 Rounds

C.

10 x 1 Minute On 1 Minute Off Row

Goal For Men is 3000m Women 2500m

Saturday 11/8/14

Choose The CrossFit Cape Cod Workout Of The Day

Or Do The ECC Qualifier

Friday 11/7/14

A.
For Time

10 Presses

15 Overhead Squats

20 Push Presses

25 Front Squats

30 Push Jerks

35 Back Squats

115/85

B.

EMOTM 16 Minutes 

6-9 Strict Chest To Bar Pull Ups

3-6 Power Snatches (Climbing)

Wednesday 11/05/14

A.

Cindy

B.

5-4-3-2-1

Clean and Jerk 185

Rope Climb 15'

Tuesday 11/04/14

A.

1 Rep Max

Front Squat

1 Rep Max

Bench Press

1 Rep Max Clean

B.

3 Rounds Not For Time

50 Unbroken Double Unders

25 GHD Sit Ups

25 Back Extensions

Monday 11/03/14

A.

Fight Gone Bad

B.

Deadlift

2-2-2-2-2 With Chains 

Saturday 11/01/14

ECC Qualifier

With a running clock.

A.

AMRAP 5 Minutes

10 Bar Facing Burpees

15 Thrusters 95/65

20 Chest To Bar Pull Ups

B. 

5 Minutes To Establish 5RM

Low Hang Snatch

C.

25 OHS 135/95

75 Double Unders

25 Cal. Row

75 Double Unders

25 Overhead Squats

Friday 10/31/14

A.

Nancy

5 Rounds For Time

Run 400m

15 Overhead Squats 95/65

B.

Max Reps Strict Chest To Bar Pull Ups

:20 Seconds on :40 Seconds Off

5 Rounds

C.

Max Reps Strict Dips

:20 Seconds on :40 Seconds Off 
5 Rounds

Wednesday 10/29/14

A.

High Bar Pause Squats

3 Second Count

2-2-2-2-2 Across

Followed By

12 Minutes

Odd: Movement 1

Even: Movement 2

Rest 1 Minute

12 Minutes

Odd: Movement 1

Even: Movement 2

Tuesday 10/28/14

A.

4 Rounds For Time

Row 500m

Run 400m

20 Toes To Bar

B.

Press

5-5-3-2-1

C.

Hang Power Clean

2 Reps @ 75% On The :30 Seconds 10 Rounds. 

Work On Keeping The Arms Locked and Driving The Bar With The Legs and Hip Drive. Keep It Close and Land With Your Feet In The Exact Same Spot Every Rep. Use The Hook Grip. Speed and Efficiency Are The Name Of The Game On Part C.

Monday 10-27-14

A.

21-15-9

Front Squats 95/65

Chest to Bar Pull Ups

Burpees 

(Open Up At The Top Of The Burpees, Get Off The Ground And Clap Yo Handz)

B. 

Weighted Pull Ups

2-2-2-2-2-2-2

Super Set With

Deadlift

2-2-2-2-2-2-2

Use Chains or Bands

Super setting means moving back and forth between both movements for all 7 sets.

Saturday 10/25/14

A.

Jerk

1-1-1-1-1

B.

AMRAP 10 Minutes

25 Push Presses 75/55

50 Double Unders

C.

Butterfly Chest To Bar Pull Ups

Ab Mat Sit Ups x 2

3-6-9-12-15-18-21 Etc. Unbroken Reps

The WOD is over when you can no longer go unbroken.

Friday

A.

Cleans

3-3-3-3-3-3-3

B.

OTM 12 Minutes

2 Movements From 2015 Open Prep List

Odd: Movement 1

Even: Movement 2

Rest 60 Seconds

Repeat For 12 Minutes With 2 New Movements.

We are likely doing a load of double unders Saturday.

CrossFit Cape Cod 10/23/14

 

 

Nike is suing a CrossFit Affiliate for a likeness in their logo. 



Wednesday 10/22/14

A.

Partner If There's Oppourtunity On The C3 WOD or Do:

Row 500

30 Bench Press 

Row 1000

20 Bench Press

Row 2000

10 Bench Press

RX Use Bodyweight

B.

Not For Time

3 Rounds 15 Bent Over Rows

35 Tricep Press Downs Blue/Red

15 Hip Extensions 25lb Plate One One Thousand Count At The Top and Bottom

(Down, 1, 1,000 Up 1, 1,000 Etc. For 15 Reps) 

Tuesday 10/21/14

A. At 0:00

3 Rounds For Time

Run 400m

21 KB Swings 2/1.5

21 Box Jumps

B. At 18:00

Back Squat

2-2-2-2-2

C. At 40:00

50 GHD Sit Ups

50 Toes To Bar



Monday 10/20/14

A.

AMRAP 20 Minutes

5 Chest To Bar Pull Ups

5 Ring Dips

15 Air Squats

B.

Deadlift

3-3-3-3 

Same Weight Across The Board

Friday 10/17/14

For Time:

50 Dips

50 Chest To Bar Pull Ups

50 Wall Balls 30/16 10'

50 Toes To Bar

50 Box Jumps 24/20

50 Deadlifts 185/135

Thursday 10/16/14

A.

Open WOD 11.4 

AMRAP 10 Minutes

60 Bar Facing Burpees

 30 Overhead Squats 120/90

10 Muscle Ups 

Rest 8:00

B.

Open WOD 11.3

AMRAP 5:00

Squat Clean and Jerk 165/110

Wednesday 10/15/14

Today is a recovery day. Do a light combination of cardio excercises that will allow you to feel fresh and ready to train tomorrow. We will have Full Blown Training Days on Thursday and Friday.

Run 

Row

Double Unders

Unicycle

Pantomime 

Etc.

Tuesday 10/14/14

WOD

"Brian"

3 Rounds For Time

5 Rope Climbs

25 Back Squats 185/135

Monday 10/13/14

WOD

3 Rounds For Time

50 Double Unders

40 Sit Ups

30 Wall Ball 30/16

20 Chest To Bar Pull Ups

10 Handstand Push Ups

Saturday 10/11/14

A.

4 Rounds

Row 500m

Max Toes To Bars

Max Reps Bench Press 65-75% 1 RM

Rest As Needed Between Rounds, Use A Spotter.

B.

5 Sets 

10 Strict Chest To Bar Pull Ups

10 Strict Bar Dips

Friday 10/10/14

A.

WOD 2

AMRAP 4 Minutes

10 Thrusters 95/65

10 Burpees Over The Bar

Rest 1 Minute

WOD 2

AMRAP 4 Minutes

10 Power Snatches

10 Box Jumps 24/20

Do These Both Solo

B. 

AMRAP 15 Minutes

5 Unbroken Deadlifts, 90% 5RM 

50 Unbroken Double Unders

Rest 1:00

Wednesday 10/8/14

A.

On The Minute For 5 Minutes

8 Box Jumps 24/20

1 Power Clean 70% 1 RM

Rest 1 Minute

On The Minute For 5 Minutes

8 Box Jumps

1 Power Clean 80% 1 RM

Rest 1 Minute

On The Minute For 5 Minutes

8 Box Jumps

1 Power Clean 90% 1 RM

B.

10 Rounds 

2 Muscle Ups

10 Unbroken Wall Balls 30/16 10'

This Is Not For Time But The Goal Is To Keep Somewhat Of A Steady Pace

Tuesday 10/7/14

For Time

10 Over Head Squats

10 Strict Chest To Bar Pull Ups

10 Strict Presses

20 Front Squats

20 Pull Ups

20 Push Presses

30 Back Squats

30 Chest To Bar Pull Ups

30 Push Jerks*

*Actually Get Under The Bar. Work On Timing And Being Solid And Feeling The Benefit Of The Re-Dip.

RX Weights 135/95

Monday 10/6/14

A.

3 Rounds For Time

10 Power Snatches 135/95

Run 400m

B.

Tabata Mash Up

:20 on :10 off

Double Unders

Burpees

Switch Back And Forth For A Total Of 16 Intervals (8 Each Movement)

Saturday 10/4/14

A.

5 Rounds

5 Shoulder Presses

10-15 Unbroken Chest To Bar Pull Ups

Rest 3 Minutes Between Rounds

B.

Choose Your 2 Weakest Movements On The List. If Chest To Bars Was One Of Them Do Strict CTB and One Other Movement.

Over The Coming Weeks We Are Going To Turn Them Into Strengths. On The Minute For 10 Minutes Work For Approximately :30-:45 Seconds On Your Movements. One on The Odd Minute The Other On The Even Minute.

Friday 10/3/14

WOD

The Chief 

3 Minutes AMRAP

3 Power Cleans

6 Push Ups

9 Air Squats

Rest 1 Minute, Repeat 5 Cycles

Give full concentration to efficiency in the power cleans. 

Tomorrow we will work on strength and skills.

Wdnesday 10/1/14

A.

Snatch Balance

1-1-1-1-1

B.

Open WOD 14.2

Every 3 minutes for as long as possible complete:

From 0:00-3:00

   2 rounds of:

   10 overhead squats

   10 chest-to-bar pull-ups

From 3:00-6:00

   2 rounds of:

   12 overhead squats

   12 chest-to-bar pull-ups

From 6:00-9:00

   2 rounds of:

   14 overhead squats

   14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

Guys 95lbs

Ladies 65lbs

C.

3 Rounds Not For Time 

Max Unbroken Double Unders

20-30 GHD Sit Ups

Tuesday 9/30/14

A.

For Time 

Run 1 Mile

50 Wall Ball Shots 30/16 10'

50 Kettlebell Swings 2/1.5

B.

Back Squats With Chains

75% Of Your 5 Rep Max Plus Chains

5-5-5

C.

Row Max Effort

300-300-300-300-300

Rest 1:00 Between Each Set. Score The Total Time On The Clock At The End.

Monday 9/29/14

A.

Diane

21-15-9

Deadlift 225/155

Handstand Push Ups

B.

Unstable Shoulder Press

1 15lb Kettlebell On Eah Side Of The Bar Suspended By Bands Plus Weight On The Bar

1-1-1-1-1-1

Do 5 to 10 Reps Of Strict Chest To Bar Pull Ups Between Sets Of Unstable Press.

Rest As Needed Between Sets.