Tag Archives: crossfit

Tuesday, 5.05.15

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Austin one of our High School Athlete's putting his training to work by making the opponent pay for coming at him with the ball

Amateur

Deadlift 1x5 (add 10 lbs to last workout)

Collegiate

Every Minute for 8 Minutes: Deadlift – 3 Reps @ 80% of your most recent 1 RM. *Collegiate pull for speed dropping each rep at the top.

Conditioning

Complete 6 Rounds: Supine Ring Rows – 12 Reps Sprint – 20 yd Shuttle 40 lb Ball Slams – 12 Reps Rest :60 seconds *For the 20 yd Shuttle, sprint 10 yds out and back. Alternate change of direction each round.

2015 05 05

Friday, 5.01.15

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If anyone is interested the High School Rugby Midwest Tournament is this weekend (Saturday and Sunday) at the Elkhart Moose Rugby Ground. We have around 8-10 boys that have trained here for the last year that will be playing this weekend. This is a great chance to support their hard work. I will most likely be posting playing times on my Facebook page. Saturday will be Quarter and Semi-Finals, with Sunday being the Championship. I believe that cost to get in will be around $10.

Amateur

Power Clean 5×3 (add 2.5 lbs to last workout) Pull Ups 3 x Max Reps

Collegiate

Hang Power Clean 1, 1, 1, 1, 1 Pull Ups 3 x Max Reps

Conditioning

Complete 150 Calories for time:

Minute 1: C2 Rower – Max Calories You guys are lucky its supposed to be AirDyne, but we only have 1 bike

Minute 2: Power Clean – 3 Reps Supine Ring Rows – 8 Reps

*You have one minute to achieve max calories on the C2 Rower, then one minute to complete 3 Power Cleans and 8 Ring Rows. Continue alternating minutes until 150 calories have been achieved. **For Power Clean, use 80% of 1 RM.

2015 04 30

Thursday, 4.30.15

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Sprints

Complete 2-4 Max Effort Attempts:

100 yd Sprint *Rest as needed between each attempt. When time drops below 92% of your fastest 100 yd Sprint time, the workout is over.

Amateur

Bench Press 3×5 (add 2.5 lbs to last workout)

Collegiate

Bench Press 1, 1, 1, 1, 1

-then all athletes complete-

“Death by Back Squat” 1 Back Squat the first minute, 2 Back Squats the second minute, 3 Back Squats the third minute and so on… *This workout is performed at body weight or 225 lbs, which ever is more.

2015 04 29

Tuesday, 4.28.15

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Amateur

Deadlift 1x5 (add 10 lbs to last workout) Chin Ups 3 x Max Reps

Collegiate

1 Power Snatch + 2 Overhead Squats Towel Pull Ups 3 x Max Reps *Collegiate increase weight gradually accumulating at least 6-8 working sets. Work up to your heaviest set in 15 minutes.

Conditioning

Complete as many rounds as possible in 12 minutes:

180/120 lb Prowler Sprint – 40 yd shuttle (20 yds out and back) 45/35 lb Plate Pinch Carry – 20 yds 45/35 lb Russian Twist – 30 Reps Total

*We will use bumper plates for Plate Pinch Carry.

2015 04 27

Monday, 4.27.15

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Amateur

Squat 3×5 (+5 lbs to last workout) Press 3×5 (+2.5 lbs to last workout)

Collegiate

Front Squat 3 RM, Max Reps at 90%

Conditioning

Complete 5 Rounds: Push Press – Max Reps Unbroken Sprint – 40 yds Dips – Max Reps Unbroken Sprint – 20 yds Rest 90 Seconds *Use 75% bodyweight for Push Press.

2015 04 27

Friday, 4.24.15

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Amateur

Power Clean 5×3 (add 2.5 lbs to last workout) Pull Ups 3 x Max Reps

Collegiate

1 Power Clean + 1 Hang Power Clean Weighted Pull Up 2 RM *Collegiate take 20 minutes to find your heaviest complex. You may not drop the bar between Power Clean and Hang Power Clean.

Conditioning

Complete for 5 Rounds for time: DB Power Snatch AHAP – 4 Reps Right 5-10-5 Yd Sprint – 1 Right Rest :30 seconds DB Power Snatch AHAP – 4 Reps Left 5-10-5 Yd Sprint – 1 Left Rest :60 seconds

2015 04 23

Thursday, 4.23.15

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Don't forget to preorder your Summer Swag!

Amateur

Squat 3×5 (add 5 lbs to last workout) Bench Press 3×5 (add 2.5 lbs to last workout)

Collegiate

Close Grip Bench Press 5, 5, 5 Barbell Lunges 4×6 each *For Barbell Lunges use 80% of bodyweight.

Conditioning

Complete 2 Rounds: 55/35 lb DB Thrusters – 1 Minute Max Reps Rest 1 Minute Dynamic Push Ups – 1 Minute Max Reps Rest 1 Minute 40/30 lb Ball Slams – 1 Minute Max Reps Rest 1 Minute 20″ Burpee Box Jumps – 1 Minute Max Reps Rest 1 Minute

2015 04 22

Tuesday, 4.21.15

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Amateur

Deadlift 1x5 (add 10 lbs to last workout)

Collegiate

Rack Pull 5, 5, 3, 3, 3 *Collegiate work up to a heavy set of 5 and continue to add weight until you’ve reached your heaviest triple for the day.

Conditioning

Complete 5 Rounds for time: 135/95 lb Power Snatch – 6 Reps KB Walking Lunge – 20 yds Strict Chin Up – 12 Reps *For Walking Lunge, use 1.5 pood KB in each hand.

2015 04 20

Monday, 4.20.15

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 Attention everyone I need everyone to where their Wade's Army shirt to Tuesday's class. We have been enlisted to get a group photo to help Wade's Army and Power Athlete HQ plug 30 Days for Wade.

Sprint

40 yd x 4-7 Efforts

*After a thorough warm up, sprint the given distance with max effort resting as needed between attempts. When times begin to slow, the workout is over as is the reason for the rep ranges.

Post fastest 40yd sprint time to comments.

Amateur

Squat 3×5 (add 5 lbs to last workout)
Press 3×5 (add 2.5 lbs to last workout)

Collegiate

Squat 10 RM
Press 5, 5, 5

2015 04 19