MON, 06/01/09

Warm-up 3x:  Run 1 Lap, 10 pullups, 10 Squats, 10 Pushups, 2x Samson Stretch ea side.

Skills:  KB Swing

Main Set:  

Run 400 m, 21 KB Swings, 21 Pullups

Run 800 m, 15 KB Swings, 15 Pullups

Run 1200 m, 9 KB Swings, 9 Pullups

SAT, 05/30/09

Warm up:  Jog 800m then warmup stretching 

Main Set:  

Relay ...

20 Jump Squats/Sprint to end then 20 Pushups/Sprint back to start

10/10 Split 1 arm KB Snatch/Sprint to end then 20 Burpees/Sprint back to start

20 KB Swings (American)/Sprint to end then 20 Pushups/Sprint back to start

Rest (your partner goes while you rest)

Each person goes 3x

Final Round:  8 straight sprints (everyone)

Run 800m at the end then report back to do Core workout.

PS  Oh yeah - workout is subject to change if needed ; )

FRI, 05/29/09

Warm up 2x:  Run around Bldg, then 10 Alternating Lunges, 10 Squats, 10 Situps, 10 Pushups, 10 Dislocates, Samson

Skill:  Handstand Pushups

Main Set:

5 x 3 Deadlift

THURS, 05/28/09

Warm-up 2x:  100 Sinlge JR, 10 Burpees, 10 Situps, 10 PVC PP, 10 Dislocates, Samson

Skills:  Basic Squat

Main Set: For time...

800 m Run

30 pullups

60 Squats

400 m Run

15 pullups

30 Squats

800 m Run

30 pullups

60 Squats

WED, 05/27/09

Main Set:  

KB and/or DB Thrusters  5 x 3

Weighted Pushups  5 x 5

then... ab workout

TUES, 05/26/09

WARM-UP x3: Run 1 lap, 10 squats, 10 DB PP, 10 sit-ups

SKILLS: PVC Snatch

MAIN SET: 

21-15-9: Pull-ups / OHS

SAT, 05/23/09 "Fight Gone Bad"

Three rounds of:

Wall-ball, 20#, 14# ball, 10 ft target (Reps)
Sumo deadlift high-pull, 55#, 75 # (Reps)
Box Jump, 20" box (Reps)
Push-press, 55#, 75 # (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

FRI, 05/22/09

Main Set:

3 rounds for time...

400 m Run

25 Overhead Squats (PVC bar for all newbies, 45# for women, 65# for men)

400 m Run

50 KB Swings (1 pood)

400 m Run

25 Burpees

THURS, 05/21/09

Main Set:

5 Rounds of (rest 30-60 sec between each superset)

Alternating Arm Chest Press with DB/KB 10 reps

Floor Press Both Arms with DB/KB 5 reps

Superset with...

Renegade Row 8 reps (Left/right equals 1 rep)

Ab workout at the end

WED, 05/20/09 "Angie"

Main Set:  For time...

Complete all reps of each exercise before moving to the next

100 Pullups

100 Pushups

100 Situps

100 Squats

TUES, 05/19/09 "Crossfit Total"

Crossfit Total

Back squat

Shoulder Press

Deadlift

MON, 05/18/09

Main set:

For time...

50 burpees

50 SDHP w/BB or KB

50 pushups

50 situps

SAT, 05/16/09 "You Name It"

***PLEASE NOTE***  

No 11 am Class Due to Basics Training Scheduled

_______________________________________

Main Set:

20 Burpee Deadlifts w/DB

50 Walking Lunges (left/right step=2)

20 Thrusters with DB

50 Walking Lunges

20 Dumbbell Woodchoppers

50 Walking Lunges

20 1-arm OVH Squat w/DB (10 on each arm)

50 Burpees 

FRI, 05/15/09

Main Set:

5X3

Back squat

After strength workout...

6 rounds for time:
50 single jumps with jumprope
25 squats

THURS, 05/14/09

This week is National Police Week.  Today's Long Metcon Day workout will be a tribute to three Virginia police officers who were killed last year.  CrossFit prides itself on the fact that Soldiers, Police Officers, and Fireman utilize this system in real world application.  Novamma always gives 15% off for law enforcements, firefighters, and military when they come to our academy.

Today's workout will honor Virginia Beach Police Detective Michael S. Phillips, Fredericksburg police Officer Todd A. Bahr and Fairfax police Lt. Frank Stecco. Phillips was shot and killed Aug. 7 during an undercover drug operation. Bahr was shot and killed June 6 while answering a call about a domestic dispute. Stecco died in October during a helicopter water rescue training

Main Set: (2 minute rest in between workouts) 

10-7-6 reps for time:

Handstand Pushups

KB Swings

3 Rounds for time:

25 Pushups

25 Situps

21-18-15-12-9 for time:

one arm snatch

Pullups

WED, 05/13/09

Main Set:

Shoulder Press 5 x 5 

AMRAP in 10 min:
5 burpees
10 OH squats (PVC)

TUES, 05/12/09 "Double Team"

Warm-up 2x:  50 Jump Rope Singles, 10 Burpees, 10 Climbers, 10 KB Swings, 10 Dislocates, Samson Stretch

Main Set:

Team Workout for time

Work in pairs... meaning each paired team has to finish the total reps required. Each person has to do a minimum of 20 reps)  

100 pull ups - any style (example:  Amber does 30 pullups, Scott does 70 or any combination as long as 1 person has a minimum of 20 reps)
800m run - Relay (example: Patti runs 400m, then Lee runs 400m)
100 push ups
800m run
100 sit ups
100 box jumps

MON, 05/11/09

Warm-up 2x: 400 m run, then 10 squats, 10 pullups, 10 situps, 10 supermans, Samson Stretch

Skills: Deadlift

Main set:
5 X 3
Deadlift

"Something like Annie"
20-19-18-17... all the way down to 10 rep rounds; for time

Double-unders (alternative to double unders: Knee tucks)
Sit-ups

SAT, 05/09/09

10 a.m.  and 11 a.m. sessions tomorrow!  If it is nice outside, we are doing some outside work and if it is rainy, then we will stay inside.    As for the workout...it's nice to show up once in awhile not knowing what to expect right?  

REMINDER!!! If you have not taken the Basics training class yet, please send an email to crossfit@novamma.com today and confirm your spot for Saturday, May 16th from 11:00 am - 1 pm.  

FRI, 05/08/09

Main Set:

21-15-9 reps

Power clean 135lbs

pushups

THURS, 05/07/09

WARM-UP x 3: Run 1 lap, 10 push-ups, 10 med ball cleans, 10 dislocates, 2 Samson

SKILLS: Review PVC Press & Push Press

MAIN SET: Push Jerk: 6-5-4-3-3-2-2

WED, 05/06/09

WARM-UP: Run 2 laps then 3x: 10 push-ups, 10 squats, 10 PVC deadlift

MAIN SET: 

4 Rounds for time 

Run 1 Lap carrying a KB, DB or Med Ball weight if your choice
20 burpees
20 sit-ups
20 pull-ups

After completing, run 2 laps for time.

TUES, 05/05/09 "Happy Cinco de Mayo"

5X5

Double KB thruster

Double KB front squat

One arm KB floor press

One KB row

KB situp

MON, 05/03/09 "Cindy"

"Cindy"

As many rounds as you can do in 20 min of:

• 5 pull ups
• 10 push ups
• 15 squats

SAT, 05/02/09 "Tequila Sunrise"

For Time:

20 Burpee/1 KB Swings (American)
Pyramid Alternate
20 Burpees all the way to 1 Burpee and KB Swings from 1 rep to 20 reps

Compare to 3/21/09