CrossFit Huntsman Workout of the Day 26/04/14

Warm Up:                 

10 minutes         

Couch Stretch (60s/leg)               

Knee Pulls 10 reps      

Glute Bridges 10 reps    

Russian Swings 3 x 5

Deadlift:                     

4" Block Pull/2" Deficit                   

15 minutes, work up to heavy 1.                    

10 minutes, 3's @60%

WOD:

In pairs complete 10 rounds for time:

12 Deadlifts 50/35kg

9 Hang power cleans 50/35kg

6 Chest to bar pull ups

CrossFit Huntsman Workout of the Day 25/04/14

Warm Up:

Shoulder/chest smash with med balls 3 x 20 sec 

3x10 passovers                  

3x3 behind the neck split jerks

Press:

split jerks 15 minutes  work up to a heavy single             

10 minutes 6x1 @ 90%

WOD:  (week1 re test)

10 EMOM                   

5 burpees

then max thrusters 50kg

CrossFit Huntsman Workout of the Day 24/04/14

Warm Up:

3x3 quad stretch (20 sec hold)                

3x5 jump squats         

3 part clean:              

1 sec pause @ floor,knees,pockets (perform clean each time)  

Olympic Lifting:

15mins work up to heavy clean 10mins @90%             

complete 7 rounds                       

1 clean deadlift             

1 clean                       

1 front squat

Squats:                 

Front Squat               

15 minutes, work up to heavy 1.                    

10 minutes, 3's @60%

CrossFit Huntsman Workout of the Day 22/04/14

Warm up:

Couch stretch

3x10 Passovers

3x1-6 Pull up ladder

Workout (tempo training)

10 Rounds

60sec Row (easy pace)

60sec rest

In rest complete 10 Push ups/10 squats

Alternate each round

CrossFit Huntsman Workout of the Day 21/04/14

Warm up:

60sec couch stretch
2x30sec lat stretch
500m Row
3x10 Passovers

WOD:

OPEN 14.4:

14min AMRAP

60 Cal row
50 Toes to bar
40 Wall balls
30 Cleans 61/43kg
20 Muscle ups

CrossFit Huntsman Workout of the Day 20/04/14

Warm Up:                 

10 minutes             

Passovers 3 x 10    

Scapula PU 10 reps   

Cuban Press 3 x 5

Press:                         

Strict Press               

15 minutes, work up to heavy 1.                    

10 minutes, Rest/Pause @60%

WOD

EMOM until failure:

20 Squats

12 Burpees

CrossFit Huntsman Workout of the Day 19/03/14

Warm Up:                 

10 minutes         

Couch Stretch (60s/leg)               

Knee Pulls 10 reps      

Glute Bridges 10 reps    

Russian Swings 3 x 5

Deadlift:    

Conventional            

15 minutes, work up to heavy 1.                    

10 minutes, 1's @70% for speed.

WOD

15min AMRAP

10 rounds

5 Ring dips

10 Single arm dumbbell snatches 20/10kg

15 Double unders

with remaining time:

Row for max meters

CrossFit Huntsman Workout of the Day 18/03/14

Warm Up: 

Shoulder/chest smash with med balls 3 x 20 sec  

3x10 passovers 

3x3 behind the neck split jerks

Press: 

Push jerks        

15mins heavy 5          

10 mins 3x5@90%        

1xmax@60%

WOD: 

10 min amrap      

8 Power cleans 70kg                    

10 toes to bar                       

12 burpees over bar 

CrossFit Huntsman Workout of the Day 17/03/14

Warm Up: 

3x3 quad stretch (20 sec hold)  

3x5 jumping squats          

3 part power snatch:              

1 sec pause @ floor,knees,pockets (perform snatch each time) 

Olympic Lifting: 

15mins work up to heavy single snatch 

10mins @90% complete 7 rounds                        

1 snatch deadlift              

1  snatch                     

1 OHS 

Squats:                  

Back Squat                

15 minutes, work up to heavy 1.                     

10 minutes, 3's @60%

CrossFit Huntsman Workout of the Day 15/03/14

Warm up:

2x5 Wall squats
2x10 Squats
2x10 Lunges forwards and back with weight
2x30/30 push press/active rest
+2min rest then repeat

strength:

Work up to heavy TGU

WOD

3 Rounds for time:

800m Run
6 TGU (3 each side)
60sec FLR

CrossFit Huntsman Workout of the Day 14/03/14

Warm up:

Dynamic hamstring stretch
2x Inch worm
3x5 Wall squats
3x5 Swings

Strength/skill

3x1-6 Pull up ladder (strict no kip)

or

15mins working on kipping pull ups

WOD:

Workout 14.3

8 minute AMRAP:
10 deadlifts, 135 / 95 lb.
15 box jumps, 24 / 20 inch
15 deadlifts, 185 / 135 lb.
15 box jumps, 24 / 20 inch
20 deadlifts, 225 / 155 lb.
15 box jumps, 24 / 20 inch
25 deadlifts, 275 / 185 lb.
15 box jumps, 24 / 20 inch
30 deadlifts, 315 / 205 lb.
15 box jumps, 24 / 20 inch
35 deadlifts, 365 / 225 lb.
15 box jumps, 24 / 20 inch

CrossFit Huntsman Workout of the Day 13/03/14

Warm Up:                 

10 minutes             

Passovers 3 x 10    

Scapula PU 10 reps   

Cuban Press 3 x 5

Press:                         

Floor Press               

15 minutes, work up to heavy 3.             

10 minutes, Rest/Pause @60%       

WOD: 

With a partner:       

Alternating 4 rounds

     

Row 500m

10 thrusters@42.5kg/30kg

CrossFit Huntsman Workout of the Day 12/03/14

Warm Up:                 

10 minutes         

Couch Stretch (60s/leg)               

Knee Pulls 10 reps      

Glute Bridges 10 reps    

Russian Swings 3 x 5

Deadlift:                     

4" Block Pull/2" Deficit                   

15 minutes, work up to heavy 3.                    

10 minutes, 5's @60%

WOD: 

EMOM- 12 mins                                       

ODD:15 kb swings 24/16                        

EVEN: 40 sec max double unders

CrossFit Huntsman Workout of the Day 11/03/14

Warm Up: 

Shoulder/chest smash with med balls 3 x 20 sec  

3x10 passovers 

3x3 behind the neck split jerks

Press: 

push press 15mins heavy 5          

10 mins 3x5@90%        

1xmax@60%

WOD: 

8 min amrap        

5 power cleans 60kg    

8 burpees 

(power cleans increase by 5 each round, you have to complete 5 touch and go power cleans every round if not a penalty of 15 burpees at the end every incomplete set of 5) 

Results

CrossFit Huntsman Workout of the Day 10/03/14

Warm Up: 

3x3 quad stretch (20 sec hold)  

3x5 jumping squats          

3 part clean:              

1 sec pause @ floor,knees,pockets (perform snatch each time) 

Olympic Lifting: 

Olympic Lifting:          

15 minutes work up to a heavy single            

1 hang clean + 1 clean             

EMOM for 10 @85% 1 hang clean + 1 clean 

Squats:                  

Front Squat                

15 minutes, work up to heavy 3.                     

10 minutes, 5's @60%

Results

CrossFit Huntsman Workout of the Day 08/03/14

 Warm up:

3x5 Wall squats
3x10 Squats
3x5 Goblet squats

WOD:

3 Rounds
15 Swings 24/16
2x30sec row/30sec rest (hard)
+ 2min rest

5min Rest

3 Rounds

15 Goblet squats 24/16

2x30sec row/30sec rest (hard)

+ 2min rest

5min Rest

3 Rounds

10 HSPU

20 Sit ups

Results

CrossFit Huntsman Workout of the Day

Warm up:

3x10 Passover
3x10 OHS
3x5 SOT's press
3x3 Snatch balance

500m or 5min Row (easy pace)

Prep for wod:  Ankle mob, bar loading and practice etc...

WOD

CrossFit Games Open WOD 14.2

In 3 min complete 2 rounds of the following:

10 Overhead squats 43/30kg
10 Chest to bar pull ups

If completed advance to a further 3min of:

12 Overhead squats 43/30kg

12 Chest to bar pull ups

Until failure.

Good luck everyone!

Great performance by both athletes!

Talayna 320 reps

Camille 272 reps

CrossFit Huntsman Workout of the Day 06/03/14

Warm Up:                 

10 minutes             

Passovers 3 x 10    

Scapula PU 10 reps   

Cuban Press 3 x 5

Press:                         

Strict Press               

15 minutes, work up to heavy 3.                    

10 minutes, Rest/Pause @60%

WOD: 

10 min amrap       

5 BURPEE box jump overs                                         

7 thrusters 42.5kg                                  

9 pull ups

Results

CrossFit Huntsman Workout of the Day 05/03/14

Warm Up:                 

10 minutes         

Couch Stretch (60s/leg)               

Knee Pulls 10 reps      

Glute Bridges 10 reps    

Russian Swings 3 x 5

Deadlift:    

Conventional            

15 minutes, work up to heavy 3.                    

10 minutes, 1's @70% for speed.

WOD: 

7 min amrap                      

10 DB snatch 30kg                  

10 burpees

Results

CrossFit Huntsman Workout of the Day 04/03/14

Warm Up: 

Shoulder/chest smash with med balls 3 x 20 sec  

3x10 passovers 

3x3 behind the neck split jerks

Press: 

Split jerks       

15 mins heavy 2          

10 mins 3x2@90%            

4x1@75% (tech)

WOD: 

2012 modified 12 min time cap                 

chipper 60kg bar                  

50 dus                                

10 front squats                    

10 over the box jumps                             

10 thrusters                        

10 pull ups                             

10 power cleans                        

10 toes to bar  (then work back up)

CrossFit Huntsman Workout of the Day 03/02/14

Warm Up: 

3x3 quad stretch (20 sec hold)  

3x5 jumping squats          

3 part power snatch:              

1 sec pause @ floor,knees,pockets (perform snatch each time) 

Olympic Lifting: 

15 minutes work up to a heavy single               

1 hang snatch + 1  snatch          

OMEM 10 @85% complete 1 hang snatch + 1 snatch 

Squats:                  

Back Squat                

15 minutes, work up to heavy 3.                     

10 minutes, 5's @60%