Sunday - off day

Get some things done around the house, relax, watch some TV, and come back this week renewed and refreshed, and ready to kick some ass

Saturday morning free trial class

21-15-9

Box Jumps
Overhead Press
Burpees
Ring Rows

Scale to 16-12-8 or 15-10-5

Friday WOD

Max reps of each exercise - add reps for total

10 Minutes HSPU
5 Minutes squat
2 Minutes Pull ups
1 Minute Push ups

Back Squat - 1 Rep Max

Do light warm up sets - 10 - 7 - 5  to work on form.  Add weight and do 3, then keep adding weight and do sets of 1 Rep till you hit your max.

Then we will do 5 x 1 @ 90% max - rest 2-4 minutes between sets

Cindy

An oldie and goodie - a benchmark workout.

Advanced

20 Min AMRAP

5 Pull ups
10 Push ups
15 Squat

Intermediate

15 Minutes

5 Pull ups
10 Push ups
15 Squats

Beginners

10 Minutes

5 Pull ups
7 Push ups
10 Squat

Great Job tonight - Inchworm got 24 Rounds !!!  Nice job by all.  Especially to Amy, Amie, and Caleb who all completed their first Cindy.

Press - Max 1 Rep

Max 1 Rep Press - warm up and hit your PR.  Remember, this is not a push press, and I don't want any squirming around or bending backwards trying to get the weight up.

Then - 50 Burpees for time.

Deads 5 x 5

Stretching and resting - two big components of recovery

Deadlifts 5 x 5 - add 5-10 lbs from last time

MetCon

4 Rounds

25 KB swings @ 35 #
15 OHS @ 75 #

Rest Day

Watch the Vikings kick some a$$ !!!!

GO VIKES !!!!!

Free Saturday Trial workout

5 Rounds

10 Box jumps
7 Push ups
5 Pull ups

MN Kali "Fight Gone Bad"

Are they looking for their contacts ?

No, just in the middle of round 3

1 Minute each, followed by 1 minute rest - 3 rounds - total reps of each

Wall Balls
Hang high pulls
OHS
Ring Rows
KB Swings

"Marines"

5 Rounds for Time

Run 400 M
5 Pull ups
10 Clapping Push ups
20 Jumping Squats
10 Clapping Push ups
5 Pull ups

Intermediate

5 Rounds

Run 250 M
5 Pull ups
10 Push ups
20 Jumping Squats
10 Push ups
5 Pull ups

Beginners

3 Rounds

Run 250 M
5 Pull ups
10 Push ups
20 Jumping Squats
10 Push ups
5 Pull ups

Burping presses

Cougar, Bada Bing and Goose

5 Rounds for time

5 Presses @85% max
10 Burpees

Intermediate

5 Rounds

5 presses
7 burpees

Beginners

5 Rounds

5 presses
5 Burpees

McFlurries

Run 250 M
21 HPC @ 135
21 Pull ups
Run 250 M
15 Thrusters @ 95
15 Pull ups
Run 250 M
9 HPC @ 135
9 Pull ups
Run 250 M

(Yes, you can run outside today - it's in the mid 20's - we live in MN - we don't get many perfect days for running - plus, we should be prepared for anything ---- that being said, be careful on the ice)

Deadlifts 5 x 5

add 5-10 lbs onto last weeks effort - they are going to get more and more difficult - if you can't finish all 5 sets of 5, that's ok - do as many as you can.

Met Con

For Time

40 jumping lunges (20 per leg)
m) 100 push ups
w) 50 push ups
20 long jumps

Saturday Intro Class

Welcome Amy, Caleb and Jeff - great to meet you guys.  Nice job on the workout - it was hard but you guys did your best and came away winners.  And here is the aftermath ....

                                           Bada-Bing, Caleb, Amy and Jeff

Friday Workout

                                                        Great job tonight Amie !!!! 
                                                   Welcome to Top Gun CrossFit !!!!
Advanced

20 Minutes AMRAP

10 Burpees
10 HPC @ 95 #
10 Ring Row

Intermediate

15 Minutes

7 Burpees
7 HPC (wt TBD)
7 Ring Row

Beginner

10 Minutes

5 Burpees
5 HPC (wt TBD)
5 Ring Row

Front Squat Max 3 Reps

warm up with an easy 10, add a little weight to 7, a bit more to 5 and then work up to 3.

The warm up sets - concentrate on form !!!!

MetCon

5 Rounds

15 DB Swings
10 Ring Rows
10 Ring Dips (dips)

*scale as needed*

Hump Day

20 minutes do the following

20 seconds squat jumps
40 second rest

followed by

20 seconds push ups
40 seconds rest

repeat squat, push ups, squat, push up etc for 20 minutes (10 rounds of each)

Keep track of reps each round - subtract best from worst for points (lower points = better). 
Example - best squat jumps 12, worst 8 = 4

As our fitness increases, our ability to recover increases as well.

Karen

150 Wall Balls for time

Intermediate

100 Wall balls

Beginners

50 Wall Balls

After that hell, go home and relax.  We warm up with some Pull ups, as everyone has made pull ups some kind of goal, so that's enough for today.

Deadlifts x 5

Deadlifts 5 Sets of 5 Reps.  Increase the weight 10 lbs from last workout (unless that was way too light - I know in one case it was).  Same weight all 5 sets.  Do a few warmup sets to get warm and get your muscle memory back.  Focus on form during the warm ups - it will translate when you get to heavier weights

For fun

10 Lunges (5 / foot)
10-1 pushups

"Filthy 50"

Nothing good to say about this one...

50 reps of the following - finish each exercise before moving to the next.
Intermediates do 40, beginners 30.

Jumping pull ups
Push ups
Wall Balls
Supermans
Hollow Rocks
Box Jumps
Sumo Dead Hi Pulls (45#)
DB swings (45#)
Push Press (45#)
Burpees

yuck............

Bench 3 Rep Max

warm up with 10 really light reps, add a bit of weight and do 7, add a bit more for 5, then increase to you hit your 3 rep max

MetCon

Shuffles and Thai kicks - should be fun

Having fun kicking butt at Top Gun CrossFit

Fran

Oh no, not Fran, please, please, not Fran.

21-15-9
Thrusters @ 95#
Pull ups

I know, we all hate Fran.  But where else can you have so much fun in 5-10 minutes ?

Minneapolis

The Aftermath....

For Time

40 Mod Burpees
50 Wall Ball
21 Ring Dips
35 Wall Ball
15 Ring Dips
20 Wall Ball
9 Ring Dips
40 Mod Burpees

Intermediate

30 Mod Burpees
40 Wall Balls
18 Dips
30 Wall Balls
13 Dips
20 Wall Balls
8 Dips
30 Mod Burpees

Beginners

20 mod burpees
25 wall balls
12 dips
20 wall balls
9 dips
15 wall balls
6 dips
20 mod burpees

Start of a New Year, new way of working out

Here it is - the first 5x5

Deadlifts 5 x 5 === same weight for each set - rest 2-3 minutes / set - weight should be approx 80% of your max (dirty little secret - that's why we did the CFT last week).

Warm up with 10 reps light weight, concentrate on form, move weight up and do 5, more weight and 5 and then hit the WOD

You should be able to do all 5 sets - next week we add a little more weight

MetCon

Bear Crawl 200 feet
100 twist lunges - med ball over-head or in front of you
Bear Crawl 200 feet

(I almost feel like apologizing for that one)

Rest Day ?

Sunday's are usually a Rest Day - so watch the Vikings - though I'm sure your blood pressure will be pretty high by the end of the game.  Good -  you can work off your anger during your deadlifts tomorrow.

Good Morning Minnesota

3 rounds

50 Squat Jumps
40 Push ups
30 Wall ball
20 Ring Row

Happy New Year = CFT

CrossFit Total to start the New Year and to start off our new programming

Squat x 1
Dead x 1
Press x 1

Start with a light wt x 10, then increase wts for sets of 5 (50%), 5(70%), 3(80%), 1(95%), 1 till you hit your max

You should have a decent idea of your maxes on each of the lifts, so increase the weights accordingly.

OverLoed just before her PR Deadlift @ 215#  NICE JOB