CROSSFIT INTENSE
  • Information
    • Pricing Options
    • Hours and Location
    • House Rules
  • Training Blog
  • Programs
    • CrossFit
    • Cancer Kickers
    • Intense Barbell Club
  • Testimonials from Members
  • Intense Attire
  • USPA East Powerlifting Information

Week of September 1-6, 2014

8/31/2014

0 Comments

 

Monday
Special
10 am Hero WOD for Labor Day

Tuesday
1 RM Strict Press

3 Rounds for Time:
400 M Run
20 Vertical KB swings 53#/35#
10 Goblet Squats 53#/35#

Wednesday
Ring Dip Phases

3 Rounds of:
5 minute AMRAP
10 Burpees
10 Pull-Ups
10 Thrusters 95#/65#
1:00 Rest

Thursday
1 RM Snatch

15 minute AMRAP:
10 Power Snatch 95#/65#
15 Box Jump 24"/20"
 

Friday 
Ring Dip Phases

1 RM Deadlift

For Time:
:30s handstand hold
9 Shoulder to Overhead 135#/95#
27 C2B Pull-Ups
:30s handstand hold
6 Shoulder to Overhead 135#/95#
18 C2B Pull-Ups
:30s handstand hold
3 Shoulder to Overhead 135#/95#
9 C2B Pull-Ups

0 Comments

Week of August 25-29, 2014

8/24/2014

0 Comments

 

Monday
Ring Dip Baseline Test

3 Rounds of:
50 DU
30 Plate OH Walking Lunge (45/25)
20 Burpees to a plate

Tuesday
1RM Bench Press

"The Volkswagen"
21-15-9
Bench Press at Bodyweight for men/75% for women
Pull-Ups

Wednesday
5 Rounds for Time:
400 M Run
25 Wallball
25 HR Push-ups

Thursday
1 RM Hang Clean

“Grace”
30 Clean & Jerks 135/95#
 

Friday 
1 RM DB Strict Press

For time:
Run 800m
30 KB Swings 24/16kg
50 Pistols (alternating)
30 KB Swings 24/16kg
Run 800m

0 Comments

Week of August 18-22, 2014

8/17/2014

0 Comments

 

Monday
WV Championship WOD #5

Tuesday
Bench Press
3 x 12 x 60%

8 min AMRAP of:
Run 200m
20 Pistols (alternating)
10 Push Jerks 135/95#
-then-
3 min ME Lateral Burpees (over bar)

Wednesday
3 Rounds for time of:
Run 400m
20 Ring Dips
20 KB OHS 53#/35# (10 R - 10 L)

Thursday
Hang Clean
5 x 65%
5 x 75%
5 x 85%

WV Championship WOD #6


Friday 
DB Strict Press
3 x 12 x 60%

For Time:
10 Ground to Overhead 135#/95#
10 Pullups
8 Ground to Overhead
10 Pullups
6 Ground to Overhead
10 Pullups
4 Ground to Overhead
10 Pullups
2 Ground to Overhead
10 Pullups

0 Comments

Week of August 11-15, 2014

8/10/2014

0 Comments

 

Monday
WV Championship WOD #3

Death by Pull-Ups

Tuesday
Bench Press
3 x 70%
3 x 80%
3 x 90%
Rep Test @ 100%
Training Max = 90% + 15 pounds

For time:
Run 400m
15 TTB
20 Thrusters 65/45#
Run 800m
20 Thrusters 65/45#
15 TTB
Run 400m

Wednesday
"Flight Simulator"
10-20-30-40-50-40-30-20-10 Unbroken Double-Unders

Thursday
Hang Clean
3 x 70%
3 x 80%
3 x 90%

WV Championship WOD #4


Friday
1:00 Handstand Hold
40 KB Snatches 53#/35#
40 OH Lunges 135#/95#
40 KB Snatches 53#/35#
1:00 Handstand Hold
*if you can walk on your hands, do a 60′ foot HS Walk instead of the hold

0 Comments

Friday Aug 8, 2014

8/7/2014

0 Comments

 

Friday
For time:
14 Power Snatches 95/65#
14 Step-Down Box Jumps 30/24″
14 Power Snatches 95/65#
14 Step-Down Box Jumps 30/24″
5 Muscle-Ups
7 Power Snatches 135/85#
7 Step-Down Box Jumps 30/24″
7 Power Snatches 135/85#
7 Step-Down Box Jumps 30/24″
10 Muscle-Ups

0 Comments

Thursday Aug 7, 2014

8/6/2014

0 Comments

 

Thursday
WV Championship WOD #2

21-15-9

Front Squats 115/75#

Sit Ups

8 minute time cap

0 Comments

Wednesday Aug 6, 2014

8/5/2014

0 Comments

 

Wednesday
12 minute AMRAP of:
10 TTB
20 Wall Balls 20/14#
30 Lateral Jumps over 12″ hurdle (each jump counts one rep)

0 Comments

Tuesday Aug 5, 2014

8/4/2014

0 Comments

 

Tuesday
Bench Press
5 x 75%
3 x 85%
1 x 95%
Rep Test Training Max

21-15-9
KB Snatch 53/35
Double-Unders
Run 400M after each round

0 Comments

Monday Aug 4, 2014

8/3/2014

0 Comments

 

Monday
WV Championship WOD #1

0 Comments

    Archives

    March 2015
    February 2015
    January 2015
    December 2014
    November 2014
    October 2014
    September 2014
    August 2014
    July 2014
    June 2014
    May 2014
    April 2014
    March 2014
    February 2014
    January 2014
    December 2013
    November 2013
    October 2013
    September 2013
    August 2013
    July 2013
    June 2013
    May 2013
    April 2013
    March 2013
    February 2013
    January 2013

    Categories

    All

    RSS Feed

Proudly powered by Weebly
  • Information
    • Pricing Options
    • Hours and Location
    • House Rules
  • Training Blog
  • Programs
    • CrossFit
    • Cancer Kickers
    • Intense Barbell Club
  • Testimonials from Members
  • Intense Attire
  • USPA East Powerlifting Information