CrossFit Athletics

Tuesday March 9 Run 5k for time
CFE-Choose ONE of The Following Sports:
Swim, Bike, Run, C2
Maximal Effort Required!
Swim: 500m, add aT-shirt, parachute or Boots & Utes for drag, 1st 250m, with pull paddles, 2nd, without paddles.
Bike: 1 mile Hill climb, Remain out of the Saddle for the entire climb,Incline between 6-12%
Run: 1 mile Hill climb, Incline between 6-12%. First 1/2mile, Run backwards,2nd 1/2 mile Run Forward.
C2: 2000m, Damper setting between 5-8, Turn hands under, Palms up.

Monday March 8 Bob’s tasty combo #11
Rest as needed between efforts
Power snatch 3-3-3-3-3x @ 65% 1RM
Jerk 3-3-3-3-3x @ 60% 1RM
Clean high pull from floor 4-4-4-4-4x @ 90% 1RM
Back squat 8-8-8-6-6x @ 60% 1RM
CFE-3+ Hours Before Anaerobic Endurance Strength & Conditioning WOD or CrossFit Main Site WOD
Choose ONE of The Following Sports:
“Sprint efforts but be Consistent, your times will be used in the upcoming weeks”.
Swim: 8×50m/y, hold within 2-3 sec or Foul. Rest 90sec between Intervals
Bike: 8×1/4mile, hold within 2-3 sec or Foul. Rest 90sec between Intervals
Run: 8×200m, hold within 2-3 sec or Foul. Rest 90sec between Intervals
C2: 8×250m, hold within 2-3 sec or Foul. Rest 90sec between Intervals
Foul= Bottom of lunge Isometric holds 90sec Right leg, 90sec Left leg, back knee hovers just above the ground!

Saturday March 6 1 round
Run 1200m
100x Push-ups
150x Sit-ups
200x Squats
Run 1200m
CFE-3+ Hours After Anaerobic Endurance Strength & Conditioning WOD
Choose ONE of the Following Sports:
Swim, Bike, Run, C2
3×7 min intervals w/3min recovery between rounds.
Hold maximal distance possible on each of the 7 min rounds.

Friday March 5 Max rounds in 12 minutes
5x Deadlift (bw)
12x DB push press (35% bw)
CFE-Anaerobic Endurance Strength and Conditioning Rest Day
Choose ONE Of The Following Sports
Swim: 1000m/y total: at 85% for first 500m/y then pick it up to 95% on the last 500m/y
Bike: 20 miles total: at 85% for first 10 miles then pick it up to 95% on the last 10 miles
Run: 10k total: at 85% for first 5k then pick it up to 95% on the last 5k
C2: 3000m total: at 85% first 1500m recover 1min, then 95% for second 1500m

Thursday March 4 Box Squats 6×5 Weighted Pull ups 6×5
CFE-3+ Hours After Anaerobic Endurance Strength & Conditioning WOD
Choose ONE of the Following Sports:
Swim, Bike, Run, C2
3×7 min intervals w/3min recovery between rounds.
Hold maximal distance possible on each of the 7 min rounds.

Wednesday March 3 Max reps in 10 minutes
Switch arms as necessary, KB may not touch floor
Long cycle KB clean & jerk (53#/36#)
CFE-Anaerobic Endurance Strength and Conditioning Rest Day
Choose ONE of the following sports…
Swim: 500m/y TT
Bike: 5k TT
Run: 1 mile TT
C2: 1500m TT

Tuesday March 2 Intervals
Record average time for all intervals, this is an all out effort.
Row 10×250m
Rest for 5x(interval time) after each row interval
CFE-3+ Hours After Anaerobic Endurance Strength & Conditioning WOD or CrossFit Main Site WOD
Choose ONE of the Following Sports:
Swim: 12 x 20sec Sprints, All out Efforts … 2 min Recovery between sprints.
Bike: 12x 20sec Sprints,All out Efforts… 2 min Recovery between sprints. “Come into this at speed to maximize the 20sec sprint” Flat road, Tail wind or slight downhill are acceptable. Race Speed Sprints.
Run: 12x 20sec Sprints, All out Efforts… 2min Recovery between sprints
C2: 12×20sec Sprints All out Efforts…2min Recovery between sprints. Damper setting is choice,”Come into each sprint at speed to maximize the 20 sec sprint”
“Bike and C2, once your 3min recovery has expired, start your roll in effort for each sprint”

Monday March 1 Run 400 meters, 95# Thrusters x 12 4 rounds for time
CFE-3+ Hours After Anaerobic Endurance Strength & Conditioning WOD
Choose ONE Of the following Sports then do:
Swim, Bike, Run, C2
8x 2min On, 1 min Off
Hold distances as consistent as possible, Bike and Run, do this as an out and back. C2/ swim measure meters.
Foul if you go over or under your 1st round distance. RPE of no less than 16.
Foul. 3min Isometric bottom of squat hold.

Friday February 26 15 rounds
2x Bench press (bw)
2x Clean & jerk (3/4 bw)
2x Back squat (bw)
2x Pull-ups, strict
CFE-have to follow the link one more time guys, sorry.

Thursday February 25 Intervals
Rest 2 minutes between intervals
Run 6×400m
CFE- follow link to the right, take you right to it

Wednesday February 24 10 rounds
12x Burpees
12x Pull-ups
CFE-3+ Hours After Anaerobic Endurance Strength & Conditioning WOD
Chose ONE of The Following Sports:
All sports do: 20:10 x 8 rounds, 20 seconds on 10 seconds off, all out efforts!
Swim: Use pool or open water
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!
C2:Row 20:10×8

Tuesday February 23 5 rounds
Rest as needed between lifts
Clean & jerk 1-1-1-1-1x reps
CFE-Anaerobic Endurance Strength and Conditioning Rest Day
Choose ONE Of The Following Sports
Swim, Bike Run, C2
Swim: SC: 12min, LC: 15min, U: 35min
Bike:SC-LC 60min, U: 80min
Run: SC: 20min, LC: 30min, U: 60min
C2: 25min

Monday February 22 5 rounds
4x Muscle-ups
8x KB swings (106#/72#)
10x KB press, each arm (53#/24#)
12x Knees to elbows
CFE-3+ Hours After Anaerobic Endurance Strength & Conditioning WOD
Choose ONE of the Following sports:
Swim: 2×8 min, Rest 2 min Between intervals
Bike: 2×15 min, Rest 2 min Between intervals
Run: 2×12min, Rest 2 min Between intervals
C2: 2×8min, Rest 2 min Between intervals
Cover as much distance as possible in each of the 2 intervals.

Friday February 19 Five rounds for time of:
Row 500 meters
135 pound Power clean, 12 reps
95 pound Thruster, 15 reps
Anaerobic Endurance Strength and Conditioning Rest Day
Choose ONE Of the Following Sports:
Swim, Bike, Run, C2
20min Time Trial:
Cover as much Distance as Possible.

Thursday February 18 Jimmy
3 rounds
Walking lunge steps 100 ft
10x Handstand push-ups
CFE-3+ Hours After Anaerobic Endurance Strength & Conditioning WOD
Choose ONE of the Following Sports:
Swim, Bike, Run, C2
5 Min on, 2:30 Min off, 6 Min on, 3 Min off, 7 Min on.. Done.
All out maximal efforts!

Wednesday February 17 5 rounds
Rest as needed between lifts
Snatch balance 1-1-1-1-1x (check Youtube or crossfit HQ for video demonstration)
CFE-3+ Hours Before Anaerobic Endurance Strength & Conditioning WOD or CrossFit Main Site WOD
Choose ONE of the following Sports:
Swim: SC:2×6 min, LC: 3×6min, U: 4×6min,Rest 2 min Between intervals
Bike: SC: 2×12 min LC:3×12min, U: 4×12min Rest 2 min Between intervals
Run:SC: 2×10min,LC: 3×10min, U: 4×10min, Rest 2 min Between intervals
C2: SC: 2×7min,LC: 3×7min,U: 4×7min: Rest 2 min Between intervals
Cover as much distance as possible on each interval.

Tuesday February 16 Little Evil
3 rounds
Run 800m
30x Pull-ups
30x Burpees
CFE-3+ Hours After Anaerobic Endurance Strength & Conditioning WOD
Choose ONE Of the Following Sports:
30:30 x 10 rounds, 30 seconds on 30 seconds off, all out effort!
Swim: Use pool or open water
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!
C2:Row 30:30×10

Monday February 15 50 reps total of squats x bodyweight (if you weigh 150#, you put 150# on the bar)
CFE-Anaerobic Endurance Strength and Conditioning Rest Day
Choose ONE of the following sports:
80% for the first half, 90% for the last half. Choose distance based on your event.
Swim: SC: 400m , LC: 600m , U: 800m
Bike: SC: 10 mile , LC: 18 mile , U: 25 mile
Run: SC: 1.5 mile , LC: 5miles , U: 10miles
C2: SC: 2k , LC: 5k , U: 8k

Friday February 12 “Lynne”
Five rounds of;
Body Weight Bench Press Max Reps
Pull-Ups Max Reps No time constraints for rest
CFE-3+ Hours After Anaerobic Endurance Strength & Conditioning WOD
Swim, Bike, Run, C2
2 Rounds of:
1min on 3 min off, 1min on 3 min off, 1min on 3 min off
No pacing, This interval set is to be done as close to all out as possible.

Thursday February 11 *Sorry for the late posting. I sprained my knee at wrestling practice and am not moving around well* Overhead Squat
10-8-6-4-2-2-1-1
Split Jerk
5-5-5-3-3-3-1-1
CFE-Anaerobic Endurance Strength and Conditioning & CrossFit Main Site Rest Day
Choose ONE of the Following Sports:
Swim, Bike, Run, C2
Maximal Effort Required.
Swim: 500m, add aT-shirt, paracute or Boots & Utes for drag
Bike: 2 mile Hill climb, Incline between 6-15%
Run: 1 mile Hill climb, Incline between 6-15%,
C2: 2000m, Damper setting between 8-10

Wednesday February 10Squats 5×5 Weighted Pullups 5×5
CFE-3+ Hours After Anaerobic Endurance Strength & Conditioning WOD or CrossFit Main Site WOD
Choose ONE of The Following Sports: All out efforts.
Swim: 10 x 50m/y with 5 times the recovery (if it takes you 30 seconds to swim 50m/y then you rest 2:30).
Bike: 10 x 1/4 mile with 5 times the recovery (if it takes 30 seconds to bike the 1/4 mile then you recover 2:30)
Run: 10 x 200m with 5 times the recovery (if it takes 40 seconds to run the 200m then you recover 3:20)
C2: 10 x 250m with 5 times the recovery (if it takes 45 seconds to row 250m then you recover 3:45)

Tuesday February 9 Run 1 mile for time x 2
CFE-Anaerobic Endurance Strength and Conditioning Rest Day
Choose ONE Of The Following Sports
Swim, Bike Run, C2
Swim: SC: 15min, LC: 20min, U: 30min
Bike:SC-LC 70min, U: 90min
Run: SC: 20min, LC: 40min, U: 70min
C2: 25min

Monday February 8Five rounds for time of:
155 pound Thruster, 5 reps
5 Muscle-ups
Run 400m
CFE-3+ Hours After Anaerobic Endurance Strength & Conditioning WOD
Choose One of the Following Sports:
Swim: 3x(50m/y + 100m/y + 200m/y)
Bike: 3x( 1/2mile + 1 mile+ 2 mile)
Run: 3x( 200m + 400m+ 600m)
C2: 3x( 250m +500m+ 700m)
Rest the exact time it takes you to do each interval in each set. EX. 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.