1-31-14

Spend 15 minutes on some Goat Work 
**DUs is recommended for most**
If you can't get 50 DUs unbroken, then work on 'em. Set a new PR everyday you practice DUs.

Metcon:
EMOTM-10
5 Squat Clean @ 60% of 1RM

-rest 5 minutes-

EMOTM-10
3 Deadlifts @ 70% of 1RM

1-29-14

Bench Press
10-10-10

Metcon:
50 Superman Rocks
45 Pull-ups
40 Dumbbell Lunges (40#/20#)
35 Deficit Push-ups
30 V-ups
25 Squat Clean Wall Ball (20#/14#)
20 Lunging HS against wall
15 Ring Dips
10 DB Snatch (40#/20)

1-28-14

Warm-up
In front of a 10:00 clock:
1:00 Squats
1:30 Double-unders
2:00 of Push-ups
2:30 of Back extensions
3:00 of Pull-ups 

Score is how many reps totaled. 

Metcon:
3 Rounds of
3 Rope Climbs or 18 T2B
7 Push Jerk 205/135
11 Burpee Box Jumps 24/20 

"I've failed over and over and over again in my life. And that is why I succeed." - Michael Jordan

1-24-14

Work on GOAT for 12 minutes

Partner WOD:
"Barbara"
5 rounds:
20 Pull ups
30 Pushups
40 Sit ups 
50 Squats

First person does entire round, then partner starts their round. Keep going until both finishes their five rounds.

1-23-14

Skill work:
40 pistol squats (alternating legs)
30 push-ups (fingers pointing toward feet/hands backwards)
20 Strict Pull-ups
20 Strict Dips
then work on "Skin the cat" for 5 minutes on high or low rings or pull-up bar

Metcon:
"Diane"
21-15-9
Deadlifts (225/155)
HSPU

This is a bench mark day doing "Diane". So be sure to record your times and weight for these workouts. We need to be seeing progress throughout our program, and recording our workouts for the "Girls" is the best way to do that.

1-22-14

Strength:

Squat cleans

5 reps OTM for 10 min. 

Metcon:

500-400-300-200-100

Row for meters

50-40-30-20-10

Wall balls (20/14)

1-20-14

Work on:

Chest to bar/ring dips or

Muscle up progressions

Thorne's bday workout

5 rounds for time :

15 hang cleans

50 DUs

1-16-14

Barbell Close Grip Bench Press
5x5x5
3x3x3x3x3

Metcon:
1-2-3-4-5-6-7-8-9-10
Front Rack Lunges (75/50)
Burpees
*10 DUs after each round

“Gentlemen, we will chase perfection, and we will chase it relentlessly, knowing all the while we can never attain it. But along the way, we shall catch excellence.”

― Vince Lombardi

1-15-14

Skill:
Work on Handstand Walks (with or without a partner), L-sits on parallettes for 12 minutes.

Metcon:
10 RFT:
Row 400m
5 Dead lift @ 50% 1RM 

Post times to board or forum.

1-14-14

Warm-Up:
Coach's choice

Metcon:
For time
30 Bear Complex 
Choose your own weight, but give yourself a challenge. You should not be finishing this within 10 minutes. 

Post times and then spend rest of class "Rowling" one at a time. The amount of points you are away from 100 is the amount of burpees you owe each frame.

1-13-14

Welcome to another great week guys!! Today we have a Girl in our warm-up. Now you remember why you joined Extreme CrossFit Martinsburg. To be pushed everyday. Never expect class to be a breeze. Have fun!

Warmup:
500 m row
Then 
"Annie"
50-40-30-20-10
DUs (SUs=3:1)
Situps

Strength:

Barbell Front Squat
Find 1RM within 15 min.

Metcon:
5 RFT:
5 Strict Ring Dips (keep hollow body entire time)
5 Pistols on L leg
5 Pistols on R leg
5 Parallette Deficit Pushups
5 Strict T2B (keeps legs straight all the way up)

Be curious, not judgmental. - Walt Whitman

1-10-14

Skill:
Goat work for 15 minutes

7 min AMRAP:
3-6-9-12-15-18…
Clean & Jerk (95/65)
Chest to bar

-5 min rest-

7 min AMRAP:
3-6-9-12-15-18…
Thrusters (95/65)
Toes to bar

Legacies are never remembered by how much one person effected them self, but by how much they effected others. 

Post both rounds and reps to board or page.

1-9-14

Strength:

Back Squat:

5x5 3x3 1x1

Metcon:

21-15-9 for time:

Push press 95#/65#

Box jumps 30"/24"

250m row in between each set

1-8-14

Warm Up
Death by Burpees:
Minute 1, do 1 Burpees 
Minute 2, do 2 Burpees 
Minute 3, do 3 Burpees 
And so on, doing the number of Burpees required for that round and rest for the remainder of the minute 
If you cannot complete the required number of Burpees within the minute, your workout is done! 
Post how many minutes you finished.

Partner workout:
One person works while the other rests, first person must finish all reps each exercise before their partner can start.
HS walk (half room) or bear crawl (full room)
20 wall balls (30#/20#)
25 push ups
5 muscle ups (or 15 pull ups and 15 dips)
25 slam balls (40/20)
20 KB swings (24kg/16kg)
Lunge entire room with 45#/25# plate overhead

1-7-14

Bench Press
10x10x10x10
with 10 pull-ups between each set

Metcon:
For time:
95/60 pound Back squat, 50 reps
50 GHD Sit-ups
75/45 pound Back squat, 50 reps
50 Back extensions
55/30 pound Back squat, 50 reps
50 GHD Sit-ups

1-6-14

Tabata:
Airdyne-keep above 70/60 rpm
KB swings (24/16)
Medicine ball cleans (20/14)

Metcon:
For time:
5 rounds of:
10 Deadlifts @ 225/155
30 DUs

1-3-14

Strength:
Work up to 3RM:
Dead lifts
*touch-n-go reps=never letting go of bar to regrip or dropping bar at top of movement

Metcon:
Open Workout 11.1
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (75/55)

1-2-14

Skill:

15 min to work on:

HS walks w/ partner

Skin the cat

Back Lever 

Metcon:

"Elizabeth"

21-15-9

Power cleans

Ring dips