Friday, 140404

emilysGravatar

 Power

  •   10 minutes to 2 rep max Hang Power Clean
    • then…
  • EMOM for 10
    • 3 reps Hang Power Clean @ 70% of 2rm

Conditioning

  • Minute 1: 10 Thrusters @ 115/75
  • Minute 2: 8reps  @ 135/95
  • Minute 4: 6reps  @ 155/110
  • Minute 6: 4reps @ 185/130
  • Minute 8: 2reps @ 205/140

Thursday, 140403

Field-thrusters-thumb

 Power

  • Skills: KB Clean, Press, Jerk
    • 10 Minute Clean & Jerk test
      • NOT a GS C&J test, so don’t panic!
      • One Clean, One Jerk, Repeat. Must be locked out over head and athlete standing to complete each rep
      • You CAN set it down as needed and switch hands as often as you like, but remember, you are racing the clock.
      • This is supposed to be heavy. 24kg from men? 32kg for men? We ‘jerk’ that which is hard to press or unpressable, yah?
      • When all is said and done, a 100 rep score means you went too light. 50 rep score means you went too heavy. We live and learn. Think porridge and three little bears.

 

Conditioning

  • 15 Minutes of Deck of Cards
    • Hearts: Slamball
    • Diamonds: Pullup
    • Clubs: Situp
    • Spades: Squat

Rubicon Strength, 6:30pm

  • Power Clean, 5 x 3, add 2.5lbs to last time
  • Squat 3 x 5, add 5lbs to last time
  • KB Overhead lunges, 3 x 8

Wednesday, 140402

getSome

  • Buy In: Group Warmup, Motion Prep, then 1 mile run for time.

Conditioning

  • refer back to 140124
  • 21-15-9

    • Backsquat, 135/95 (pulled from floor)
    • Burpees

    Extra Credit: 50 toes to bar for time

Tuesday, 140401

“screenshot” 2014-04-01 at 6.25.10 AM

“ALL ACCESS: PART 1″

Power

  • Snatch Balance
    • EMOM for 10
    • 2 @ 115/75

Conditioning

  • 10 KB Snatch
  • 20 Pistols
  • 30 HR Pushups
  • 40 Double Unders
  • 50 Wallball Shots
  • 40 Double Unders
  • 30 HR Pushups
  • 20 Pistols
  • 10 KB Snatch

Monday 140331

Strength

  • Press 3 x 3
  • Push Press 3 x 5, @ 3rm of Press or greater

Conditioning

  • 3 rounds for time
    • 800m
    • 25 Kettle Bell Swings, HEAVY!

WOD Preview Week 14

Monday 140331

Strength

  • Press 3 x 3
  • Push Press 3 x 5, @ 3rm of Press or greater

Conditioning

  • 3 rounds for time
    • 800m
    • 25 Kettle Bell Swings, HEAVY!

     

_________________________________________________

Tuesday, 140401

Power

  • Snatch Balance
    • EMOM for 10
    • 2 @ 115/75

Conditioning

  • 10 KB Snatch
  • 20 Pistols
  • 30 HR Pushups
  • 40 Double Unders
  • 50 Wallball Shots
  • 40 Double Unders
  • 30 HR Pushups
  • 20 Pistols
  • 10 KB Snatch

Rubicon Strength 6:30pm

  • Deadlift 3 x 5, same load as last time, 2-4″ deficit
  • Wide Grip Pullups, Strict, Weighted/Inverted Rows on a barbell, 4 x 8
  • 3 x 30 Second Handstand Holds into Max rep Handstand Pushups
  • Weighted, Halting, GHDs, 3 x 8, add 5lbs to last time

_________________________________________________

Wednesday, 140402

  • Buy In: Group Warmup, Motion Prep, then 1 mile run for time.

Conditioning

  • refer back to 140124
  • 21-15-9

    • Backsquat, 135/95 (pulled from floor)
    • Burpees

    Extra Credit: 50 toes to bar for time

_________________________________________________

Thursday, 140403

 Power

  • Skills: KB Clean, Press, Jerk
    • 10 Minute Clean & Jerk test
      • NOT a GS C&J test, so don’t panic!
      • One Clean, One Jerk, Repeat. Must be locked out over head and athlete standing to complete each rep
      • You CAN set it down as needed and switch hands as often as you like, but remember, you are racing the clock.
      • This is supposed to be heavy. 24kg from men? 32kg for men? We ‘jerk’ that which is hard to press or unpressable, yah?
      • When all is said and done, a 100 rep score means you went too light. 50 rep score means you went too heavy. We live and learn. Think porridge and three little bears.

 

Conditioning

  • 15 Minutes of Deck of Cards
    • Hearts: Slamball
    • Diamonds: Pullup
    • Clubs: Situp
    • Spades: Squat

Rubicon Strength, 6:30pm

  • Power Clean, 5 x 3, add 2.5lbs to last time
  • Squat 3 x 5, add 5lbs to last time
  • KB Overhead lunges, 3 x 8

_________________________________________________

Friday, 140404

 Power

  •   10 minutes to 2 rep max Hang Power Clean
    • then…
  • EMOM for 10
  • 3 reps Hang Power Clean @ 70% of 2rm

Conditioning

  • Minute 1: 10 Thrusters @ 115/75
  • Minute 2: 8reps  @ 135/95
  • Minute 4: 6reps  @ 155/110
  • Minute 6: 4reps @ 185/130
  • Minute 8: 2reps @ 205/140

_________________________________________________

Saturday, 140405

Rubicon Strength 0800

  • Bench, 3 x 5, add 2.5lbs to last time
  • Max Load Farmers Carry, 20m
  • Max Load Prowler Push, 20m

Saturday 140329

Special Clean & Jerk Clinic with Coach Ben!
9am-12pm

There will be no 9am or 10am classes today and our open gym begins at 12pm

kiaSeatedWallBall

 

Rubicon Strength 0800

We love strong people! If you are new to Strength Training, we suggest you visit our regularly scheduled classes for at least three to six months before attempting the Rubicon Strength Specialty Classes. You should have a solid, foundational understanding of all the movements we list here or this class really isn’t for you… yet! If you have any question if this class is right for you, please consult a coach prior to signing up for Rubicon Strength.

  • Deadlift 3 x 5, add 5lbs to last time
    • If new to Rubicon Strength: Find your five rep max back squat then do 3 x 5 sets at 85% of the 5RM
  • Bench 3 x 5, add 2.5lbs to last time
    • If new to Rubicon Strength: Find your five rep max bench then do 3 x 5 sets at 85% of the 5RM
  • Front Rack Lunges, 3 x 8, 5lbs more than last time

    • If new to Rubicon Strength: only do this movement if you finish the first two movements in under 50 minutes
  • Weighted Dips, 3 x 8, 2.5lbs more than last time
    • If new to Rubicon Strength: only do this movement if you finish the first two movements in under 50 minutes

CrossFit Games Open Workout 14.5

MEN - includes Masters Men up to 54 years old
21-18-15-12-9-6-3 reps for time of:
95-lb. thrusters
Burpees

WOMEN - includes Masters Women up to 54 years old
21-18-15-12-9-6-3 reps for time of:
65-lb. thrusters
Burpees

MASTERS MEN - includes Masters Men 55+
21-18-15-12-9-6-3 reps for time of:
65-lb. thrusters
Burpees

MASTERS WOMEN - includes Masters Women 55+
21-18-15-12-9-6-3 reps for time of:
45-lb. thrusters
Burpees

Notes
This workout begins from the standing position with the barbell on the floor and the athlete standing tall. Using a ball, box or other object to check for proper depth is not allowed. Every second counts in this workout. Your score will the the time it takes to complete all 168 repetitions. There is no time cap for this workout.

This workout ends when the feet land on the other side of the bar on the final rep. Time will be recorded in full seconds. Do not round up. If you finish in 14:34.8, your score is 14:34.

Equipment
• Barbell
• Plates to load to the appropriate weight for your division

* If you do not use standard size bumper plates on the barbell you will also need:
• A 9.5-inch high target to jump over on the burpees

** The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 43 kg for the Men and, 29 kg for the Women, 29 kg for the Masters Men, 20 kg for the Masters Women.

Video Submission Standards
Prior to starting, film the plates and barbell to be used so the loads can be seen clearly. All video submissions should be uncut and unedited in order to accurately display the performance. A second person with a stopwatch should be in the frame throughout the entire workout. Shoot the video from the side so it is clear that proper depth and lockout are being reached on the thrusters, and the chest and thighs can be seen touching the ground on the burpees.

Note: Depending on your performance, this video may be longer than previous workouts. Be sure you have enough battery life, memory and time to upload your video. You may need to increase your limit on YouTube to allow a longer video.

Thursday 140327

gabiRocksScorpions

 

Conditioning

6 Rounds of :30 on :30 off:

  • 5 Power Snatches 75/45, 5 Burpees
  • Row >1:55/2:10 pace
  • TGU’s 2Left, 2Right (light-moderate weight)
  • 6 WBS (20/14), 6 V-Ups
  • 15 Double Unders, 5 push ups

 

Rubicon Strength 6:30pm

  • Hang Power Clean 1RM
  • Front Squat 3 x 5, add 5lbs to last time
  • Barbell Step Ups, 3 x 8, add 5lbs to last time

Wednesday 140326

annaKBsnatch

Skills

  • KB Snatch

Conditioning

  • 10 minute Secret Service Snatch Test
  • as RX’d: 24kg/12kg.
  • You may switch hands as frequently as you like, you can even set the bell down, what you may not do is quit.