EMOM Thrusters and Burpees

Strength: 3 x 5's of ...

  - squats (back or front), SOHP/pushpress/pushjerk progression, barbell rows
  - powercleans (full or hang), deadlifts, benchpress

MetCon:  Every minute on the minute (EMOM) for 10 minutes . . . 
   - 7 thrusters
   - 3 burpees

(from Crossfit Invictus)

DH: 44#
KZ: 44#
LP: 33#
BH: 20# (10# dbs)
MaTo: 30# (15# dbs)

AMRAP: Pullups/rows and Burpees

Congratulations to KZ on her 134# backsquat 1RM!

(Compare to Sept. 2012)

Strength:  If you feel up to it, test your 1RM on one of the major lifts!  Otherwise, 3 x 5's of ...

  - squats (back or front), SOHP/pushpress/pushjerk progression, barbell rows
  - powercleans (full or hang), deadlifts, benchpress

MetCon:  AMRAP (again!) in 10 minutes...

  - 5 pullups (or ring rows, inverted rows, barbell rows, jumping pullups)
  - 5 burpees
Keep track of your own rounds; there are lots of ways to do this -- use whiteboard markers on erasable surfaces, move tokens, etc.  

LP:  13 rounds +4 (17kg barbell rows)
BHeg:  11 rounds (ring rows)
KZ:  11 rounds + 5 (20kg barbell rows)
MaTo:  patterning and practicing, burpees and inverted rows
SS:  11 rounds (ring rows)

4-station rotation: rowing, burpees, goblet squats, and pushpress

Strength:  3 x 5's of ...
  - squats (back or front), SOHP/pushpress/pushjerk progression, barbell rows
  - powercleans (full or hang), deadlifts, benchpress

Check out BB in what I call "Beast Mode."  (Don't miss her last rep!)

MetCon:  Rotating 3 rounds through these four 45-second stations for max calories/reps, with 15 seconds transition time between movements. . . 

   - Rowing

   - Burpees

   - Goblet squats

   - Pushpress

EMOM swings and burpees from Crossfit Invictus

Strength:  3 x 5's of ...
  - squats (back or front), SOHP (adding reps of push press and push jerk), barbell rows
  - powercleans (full or hang), deadlifts, benchpress

MetCon:  EMOM (every minute on the minute) for 10 minutes . . .
   - 10 kettlebell swings
   - 5 burpees

DH:  35# swings
LP:  15# swings
BHeg:  20# swings
SS:  30# swings
KZ:  12kg swings
RD:  21kg swings
BB:  15kg swings
KD:  20# swings
KE:  10kg swings
KS:  15# swings
BHam: 21kg swings
DF: 15kg swings

This WOD comes from Crossfit Invictus (Feb. 12, 2013).  Next year, if doing your own metcon programming is too overwhelming, just go to Invictus' website and pick something from the Fitness-level programming.  (Note:  Each day's program usually includes two parts:  strength-training first followed by conditioning.  If you're doing your own strength work -- like we do in our classes -- skip the first part and just do their conditioning work.)

4-minute couplets

Strength:  3x5's (or 3x3's for KZ)

MetCon:  Complete as many reps as possible in each couplet below.  Rest 2 minutes between couplets.

(A)  10x wallballs + 10x swings
(B)  10x boxjumps + 10x pushups
(C)  10x ring rows + 10x burpees

MetCon from Crossfit Invictus

Strength:  3x5's OR 5x3's for lifts on which athletes have reached a plateau

MetCon:  (from Crossfit Invictus Fitness)  For max reps . . . 
3 minutes of backsquat
rest 60 seconds
3 minutes of rowing for calories
rest 60 seconds
3 minutes of burpees

BHeg:
Row = 27
Burpees = 23
Squats, 33# = 30 (6 sets of 5's)

KZ:
Squats, 67# = 33 (5 sets of 5's, then a last set of 8!)
Row = 35
Burpees = 27

Burpees + Swings

Strength

3 x 5's

By now, the weight you're using on your work sets should be pretty close to what you were using before Winter break.

Metcon

3 rounds of...

2 minutes of work

     AMRAP
   - 5 burpees

   - 10 kb swings

2 minutes of rest

Start the 2nd and 3rd rounds wherever you left off.  For example, if you were able to get 2 rounds plus 3 burpees in the first two minutes of work, begin round 2 by doing just 3 burpees and then moving on to the swings.  Your score is the total number of rounds completed, plus any extra reps.

Monday

BH:  6 rounds + 5 burpees + 2 swings (20#)

BU:  7 rounds + 1 burpee (10kg)

Tuesday
BH:  8 rounds (20kg)
KE:  7 rounds + 5 burpees + 9 swings (30#)
BB:  7 rounds + 5 burpees + 5 swings (12kg / 26.4#)
KD:  8 rounds + 5 burpees (12kg / 26.4#)

Monday: Thrusters + Burpees

Strength Training: Continuing 3x5's

MetCon:  7 rounds for time of . . .
      - 7 thrusters (db or barbell)
      - 7 burpees

KZ, with 33#, 12:23
SS, with 33#, 12:12
PR, with 44#, 11:11
DH, with 10kg dbs, 9:47
BHeg, with 4-8# dbs, 11:58
BU, with 8# dbs, 12:38

10x 1-minute thrusters + burpees

Strength Training:  3x5's

MetCon:  Every minute, on the minute, for 10 minutes perform...
    - 7 thrusters
    - 3 burpees

Use a load such that you can maintain all 10 rounds and finish each work set with at least 15-20 seconds of recovery time.

Wednesday:
DH:  10kg dbs > 6kg dbs
KZ:  44# > 30#
BH:  33# > 12# dbs

Thursday:  Most athletes cut the thrusters down to 5's in order to get adequate rest each round.
BU: bwt
BHam: 44#
KE: 33#
KD: 30#
DF: 44#
BB:  did her own thing on the treadmill

Burpees + Situps

Strength Training

3 x 5's

Metcon

An elegant couplet:

10 minutes, as many rounds as possible:

10 burpees

10 situps

Prior to the metcon, we discussed rocking up from chest to ground, and coming up in a sumo stance, rather than traditional.  Some of you embraced both techniques.

MWF

KZ: 6 rounds + 1 burpee (C2G + jump)

SS: 5 rounds + 5 burpees (C2G + jump)

CL: 4 rounds + 4 burpees (planking)

T/TH/Sat

KE: 6 rounds + 4 burpees (C2G)

BH: 5 rounds + 10 burpees (C2G + jump)

DF: 5 rounds (planking)

BU: 5 rounds + 1 burpee (C2G)

Good work athletes!

Invictus Partner WOD: swings, burpees, boxjumps

Strength Training:  3x5's

MetCon:  (adapted from Crossfit Invictus, Sept. 22)
In teams of two, with only one partner working at a time, complete THREE rounds for time of . . .
    - 50 kettlebell swings
    - 40 burpees
    - 30 boxjumps

Team DH+PR:  18:16
   - DH used 30# for swings, 19" boxjumps
   - PR used 20# for swings, 24" boxjumps
   - swings split 25/25, burpees in 10's, boxjumps 15/15

Team KZ+BHeg:  21:19
   - KZ used 12kg for swings, 17" boxjumps
   - BHeg used 15# for swings, subbed step-ups (x2) for boxjumps
   - swings split 15/15/10/10, burpees in 10's, boxjumps 8/8/7/7

Team BB+BHam:  16:39
   - BB used 12kg for swings, 2 blue boxes + 20kg plate for boxjumps
   - BHam used 35# for swings, 19" boxjumps
   - swings split 25/25, burpees in 10's and 5's, boxjumps in 15's

Team KE+KD:  15:16
   - KE used 30# for swings, 11" boxjumps
   - KD used 20# for swings, 2 blue boxes for boxjumps
   - swings split 25/25, burpees in 10's and 5's, boxjumps in 15's

Team BU:  12:40
   - going solo, with an invisible partner, resting as needed
   - 10# swings and stepups on Reebok step

TThS: Burpee-Squat-Pushup Pyramid (x2!)

Strength Training:  3x5's

MetCon:  For time . . .
      - 10 burpees
      - 20 squats
      - 30 pushups
      - 20 squats
      - 10 pushups

Everybody finished this so quickly, we had time to do it TWICE!  (Teehee)

DF = 5:34, 6:00
KE = 4:24, 5:00
BB = 4:26, 4:31
KD = 4:08, 4:25

Max Burpees in 5 minutes

Strength training:  3x3's (Wednesday), 3x5's (Thursday)

MetCon:  Max burpees in 5 minutes

Deadlift + Burpees

Practice:  Hang Powercleans, 3x5 (at the end of today's warmup)

Strength training:  3x5's (veterans), 3x8's (newer group)

MetCon:  5 rounds of . . .

• 8x Deadlift (1/2 of current working load)
• 8x Burpees

Sprints with Swings, Burpees/Pushups

Strength training:  3x8's

Metcon:  5 rounds for time of . . .

• Sprint down-and-back (50m)
• 5 burpees (veterans) OR 5 pushups (new group)
• Sprint down-and back (50m)
• 10 DB swings

Burpees-Situps

Strength training:  3x8's

Metcon:  6 rounds for time of . . .

• 5 burpees (set your own standard)
• 5 situps

Spints, burpees, swings

8 rounds for time -- with a 15-minute cap:

• sprint 50m*
• 6 burpees
• sprint 50m*
• 12 swings

*The sprints are down-and-back, 2x 25m in the gym, touching down at the turnaround.

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