Wolf Pack CrossFit

2K Row

Then

Snatch 1-1-1-1-1

Learning to Snatch, Coach Burgener…[wmv][mov]

Form is everything!

Simply, CrossFit

For time:
Run 1600 meters
50 Ab Mat sit-ups
50 back extensions
Run 800 meters
25 Ab Mat sit-ups
25 back extensions
Run 400 meters
15 Ab Mat sit-ups
15 back extensions

Vic (CF Osan) teaches the push jerk. Or is it the push press...maybe the shoulder press? The finishing position for all three movements is the same.

CrossFit Warm-up x 2
Grab a PVC pipe and perform three sets, ten reps each of:
Shoulder press, push press, and push jerk.
Shoulder Press-Push Press-Push Jerk…[wmv]

“Freddy’s Revenge”…[wmv][mov]

Five rounds for time of:
5 reps, shoulder to overhead (use any technique) 185lbs/115llbs
10 Burpees

Mastering the Jerk by Bill Starr [PDF]

Row 1000 meters

Form is important, but if you are familiar with the backsquat go heavy!

THEN

Three rounds of:
Body-weight back squats, max reps
Rest three minutes in between sets

Back Squat (Rippetoe) [wmv][mov]
Back Squat (Tate) [wmv][mov]
Back Squat (Tate 2 ) [wmv][mov]

REST DAY

S01 Joshua Thomas Harris, 36, drowned during combat operations, August 30 2008 in Afghanistan

OR

“Mr. Joshua”
Five rounds for time of:
Run 400 meters
30 sit-ups
250lb Deadlift, 15 reps

Warm-up:
Get those hips lubricated and ready to rock.  Do some leg whips, agility drills (to include parkour [wmv][mov]), gymnastic stretches, air squats and lunges.

Five rounds for time of:

Have a Merry Christmas everyone!

Row 500 meters
45 pound Thrusters, 30 reps

Thrusters [wmv][mov]

CrossFit Warm-up x 2 with 5 min of Jumprope

Staring at the equipment doesn't make you better. You must fight through it!

WOD

Ten rounds for time of:
10 Pull-ups
10 Ring Dips (20 reg dips)

Who's Awesome? You're Awesome!

Have a great rest day!

CrossFit Warm-up x 2
Burgener Warm-up (sub cleans for snatches)

WOD:

For time:

95 pound Squat clean, 21 reps
40 Hip extensions
Row 250 meters
95 pound Squat clean, 15 reps
30 Hip extensions
Row 250 meters
95 pound Squat clean, 9 reps
20 Hip extensions
Row 250 meters

Note: Women, use 65lbs for Squat clean

Clean…[wmv][mov]

Hip Extension…[wmv]

“Lynne”

Five rounds for max reps of:
Body weight bench press
Pull-ups

There are a couple of [arguable] methods to approaching this workout. Through experience, to achieve the best stimulus from this workout, it should be done like this: As far as scaling goes, it is recommended that you choose a weight (for the bench press) that you could perform 10 reps [relatively] easily. Same for the pull-ups…we don’t want you to get to round 3 and be able to do just one pull-up—use bands as needed. Now for the rest between rounds…yes, rest. We’ve found that if you allow yourself anywhere between 3 – 5 minutes of rest in between rounds, you’ll be recovered enough to give a solid “max effort” for each subsequent round. You can just blow through this workout without rest, and that’s fine; however, just understand that you’ll be getting a completely different “response” than if you were to rest in between each round. Trust us, both methods are quite brutal, so pick your poison and get after it!