Monthly Archives: April, 2016

April 2016 Community WOD

April 30th, 2016 Posted by WOD No Comment yet

CrossFit Citadel – CrossFit

Warm-up

Classic (No Measure)

Row 350 Meters

15 Sit-Ups

15 Push-Ups

15 Ring Rows

25 PVC Pass-Throughs

Metcon

Metcon (AMRAP – Reps)

“ABS, BUNS, AND THIGHS!!”

In this workout you will spend one minute at each of 5 stations, resulting in a 5-minute round after which a one-minute break is allowed before repeating. This event calls for three rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athletes must move to the next station immediately. One point is given for each rep. Keep a running count in your head until you get to the resting round where you will write down your total each round. Score is total of all reps combined.

Rx

Station 1 – Split Jumps

Station 2 – Tuck Crunch

Station 3 – The Jane Fonda

Station 4 – DB Thrusters 25/15 lbs

Station 5 – The Richard Simmons

Station 6 – Resting

Scale

Station 1 – Alter. Reverse Lunges

Station 2 – Sit-Ups

Station 3 – The Jane Fonda

Station 4 – Air Squats (box or ball)

Station 5 – The Richard Simmons

Station 6 – Resting

Rx+

Station 1 – Split Jumps

Station 2 – V-Ups

Station 3 – The Jane Fonda

Station 4 – DB Thrusters 35/25 lbs

Station 5 – The Richard Simmons

Station 6 – Resting
Focus on targeted fat loss and working the buns and thighs to burn as many calories as possible!!

4.29.2016 Semi

April 29th, 2016 Posted by WOD No Comment yet

CrossFit Citadel – Semi-Private with Jon

Warm-up

Classic (No Measure)

Row 350 Meters

15 Sit-Ups

15 Push-Ups

15 Ring Rows

25 PVC Pass-Throughs

Weightlifting

Tempo Push Press (5 sets x 5 reps @ 11X1)

Rest 2 minutes between sets.

Metcon

Metcon (Time)

Rx

With one partner working at a time, complete 10 rounds for time of:

Row 500 Meters*

10 Handstand Push-Ups

10 Pull-Ups

Scaled

Row 500 Meters*

10 L-Seated Dumbbell Press

10 Banded Pull-Ups or Ring Rows

Rx+

Row 500 Meters*

10 Strict Handstand Push-Ups

10 Chest-to-Bar Pull-Ups

*Resting Partner will hold the plank position but can alternate between elbows and hands.

4.29.2016

April 29th, 2016 Posted by WOD No Comment yet

CrossFit Citadel – CrossFit

Warm-up

Classic (No Measure)

Row 350 Meters

15 Sit-Ups

15 Push-Ups

15 Ring Rows

25 PVC Pass-Throughs

Weightlifting

Tempo Push Press (5 sets x 5 reps @ 11X1)

Rest 2 minutes between sets.

Metcon

Metcon (Time)

Rx

With one partner working at a time, complete 10 rounds for time of:

Row 500 Meters*

10 Handstand Push-Ups

10 Pull-Ups

Scaled

Row 500 Meters*

10 L-Seated Dumbbell Press

10 Banded Pull-Ups or Ring Rows

Rx+

Row 500 Meters*

10 Strict Handstand Push-Ups

10 Chest-to-Bar Pull-Ups

*Resting Partner will hold the plank position but can alternate between elbows and hands.

4.28.2016

April 28th, 2016 Posted by WOD No Comment yet

CrossFit Citadel – Semi-Private with Jon

Here’s what I tell anybody and this is what I believe. The greatest gift we have is the gift of life. We understand that. That comes from our Creator. We’re given a body. Now you may not like it, but you can maximize that body the best it can be maximized. Mike Ditka

Warm-up

Track and Field (No Measure)

Row 350 Meters

Foam Roll Upper Back x 60 secs

Hindu Push-Ups x 8 reps

Shoulder Bridges x 8 reps/side

Lunge and Reach x 6 reps/side

Frankensteins x 8 reps/leg

Partner Band Resisted Sprints x 30 Feet x 2/ea

Rx(+): Dips (1 Set Max Effort)

Scale: Push-ups (1 Set Max Effort )

Metcon

Metcon (No Measure)

Rx

Every minute, on the minute, for 30 minutes:

Minute 1 – 10-15 Double-Unders

Minute 2 – 10 Burpees

Minute 3 – 15 RKB Swings Blue/Purple

Rx+

Every minute, on the minute, for 30 minutes:

Minute 1 – 30 Double-Unders

Minute 2 – 12 Burpees

Minute 3 – 15 RKB Swings Black/Blue

Scale

Every minute, on the minute, for 30 minutes:

Minute 1 – 50 Single-Unders or 40 seconds of Double-Under technique work if you’re still perfecting your double-unders

Minute 2 – 6-8 Burpees

Minute 3 – 15 RKB Swings Purple/Yellow
note your scale/reps in comments!

4/28/16

April 28th, 2016 Posted by WOD No Comment yet

CrossFit Citadel – Advanced CrossFit Class

Gymnastics

Handstand

A) Hollow hold 5 x 30:30 secs

B) Arch hold 5 x 30:30 secs

C) Straight arm plate raises (SLOW & maintain strong hollow) 3 x 10

D) Wrist pops (floor or wall) 3 x 10

E) Wall walks 2 SLOW ascent/descent w 10 sec hold at top EMOM 5

F) 10 straddle press against wall WITH legs starting on 24/30in box (straddle position)

G) 10 paralette L sit to stand to thick plate or elevated

Weightlifting

Day 32

A) Technique Primer: Press in Snatch (ascending weights) – 5, 4, 3

B) Power Snatch + OHS (3 sec hold in bottom) – (1+1)RM; 90% x (1+1), 95% x (1+1)

C) Power Jerk + Jerk – 70% x (1+1) x 5 (% of jerk)

D) Snatch Balance (3 sec hold in bottom) – HS; 80%x1, 85%x1, 90%x1 (% of HS)

E) Jumping Back Squats 30%x20x1

4.28.2016

April 28th, 2016 Posted by WOD No Comment yet

CrossFit Citadel – CrossFit

Here’s what I tell anybody and this is what I believe. The greatest gift we have is the gift of life. We understand that. That comes from our Creator. We’re given a body. Now you may not like it, but you can maximize that body the best it can be maximized. Mike Ditka

Warm-up

Track and Field (No Measure)

Row 350 Meters

Foam Roll Upper Back x 60 secs

Hindu Push-Ups x 8 reps

Shoulder Bridges x 8 reps/side

Lunge and Reach x 6 reps/side

Frankensteins x 8 reps/leg

Partner Band Resisted Sprints x 30 Feet x 2/ea

Gymnastics

Rx(+): Dips (1 Set Max Effort)

Scale: Push-ups (1 Set Max Effort )

Metcon

Metcon (No Measure)

Rx

Every minute, on the minute, for 30 minutes:

Minute 1 – 10-15 Double-Unders

Minute 2 – 10 Burpees

Minute 3 – 15 RKB Swings Blue/Purple

Rx+

Every minute, on the minute, for 30 minutes:

Minute 1 – 30 Double-Unders

Minute 2 – 12 Burpees

Minute 3 – 15 RKB Swings Black/Blue

Scale

Every minute, on the minute, for 30 minutes:

Minute 1 – 50 Single-Unders or 40 seconds of Double-Under technique work if you’re still perfecting your double-unders

Minute 2 – 6-8 Burpees

Minute 3 – 15 RKB Swings Purple/Yellow
note your scale/reps in comments!

4.27.2016 (Semi)

April 27th, 2016 Posted by WOD No Comment yet

CrossFit Citadel – Semi-Private with Jon

You don’t have to be great to start but you do have to start to be great.

Warm-up

Loosen Your Low Back (No Measure)

Foam Roll IT Band and Groin x 60 sec each

Lax Ball Glutes x 60 sec/side

Mountain Climbers x 20 reps

Around the World x 5 each direction

Duck Walk x 30 feet

Kneeling Hip Flexor Stretch x 45 sec/side
Don’t know a stretch? Ask a coach!

Weightlifting

Rx(+): Front Squat

Take 20 minutes to complete the following:

*Set 1 – 5 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 3 reps @ 80%

*Set 4 – 2 reps @ 85%

*Set 5 – 1 rep @ 90%

*Set 6 – 1 rep @ 95%

*Set 7 – 4 reps @ as heavy as possible. Rest 2 minutes between sets. Score weight from set 7.

Scale: Goblet Squat (5 sets x 6 reps @ 2121)

Use kettle bells and/or dumbbells to get as heavy as possible. Rest 2 minutes between sets.

Metcon

Metcon (AMRAP – Rounds and Reps)

Rx

Complete as many rounds and reps as possible in 12 minutes of:

12 Back Squats (95/65)

Run 200 Meters

Scale

Complete as many rounds and reps as possible in 12 minutes of:

12 Single KB Front Rack Walking Lunges (heavy) or BW Lunges

Run 200 Meters

Rx+

Complete as many rounds and reps as possible in 12 minutes of:

12 Back Squats (135/95 lbs – taken from the floor)

Run 200 Meters

4.27.2016

April 27th, 2016 Posted by WOD No Comment yet

CrossFit Citadel – CrossFit

You don’t have to be great to start but you do have to start to be great.

Warm-up

Loosen Your Low Back (No Measure)

Foam Roll IT Band and Groin x 60 sec each

Lax Ball Glutes x 60 sec/side

Mountain Climbers x 20 reps

Around the World x 5 each direction

Duck Walk x 30 feet

Kneeling Hip Flexor Stretch x 45 sec/side
Don’t know a stretch? Ask a coach!

Weightlifting

Rx(+): Front Squat

Take 20 minutes to complete the following:

*Set 1 – 5 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 3 reps @ 80%

*Set 4 – 2 reps @ 85%

*Set 5 – 1 rep @ 90%

*Set 6 – 1 rep @ 95%

*Set 7 – 4 reps @ as heavy as possible. Rest 2 minutes between sets. Score weight from set 7.

Scale: Goblet Squat (5 sets x 6 reps @ 2121)

Use kettle bells and/or dumbbells to get as heavy as possible. Rest 2 minutes between sets.

Metcon

Metcon (AMRAP – Rounds and Reps)

Rx

Complete as many rounds and reps as possible in 12 minutes of:

12 Back Squats (95/65)

Run 200 Meters

Scale

Complete as many rounds and reps as possible in 12 minutes of:

12 Single KB Front Rack Walking Lunges (heavy) or BW Lunges

Run 200 Meters

Rx+

Complete as many rounds and reps as possible in 12 minutes of:

12 Back Squats (135/95 lbs – taken from the floor)

Run 200 Meters

4.26.2016

April 26th, 2016 Posted by WOD No Comment yet

CrossFit Citadel – CrossFit

Happy 32nd Birthday Clent!!

Warm-up

Slap! Your CNS (No Measure)

Jump Rope x 2 mins

Jumping Jacks x 15 reps

Run in Place 2 sets x 5 sec

Wide Outs 2 sets x 5 sec

Overhead MedBall Slam x 8

Squat Jumps x 10 reps

Couch Stretch x 2+ minutes/side
Questions on the movements? Ask a coach!

Gymnastics

Rx(+): Two sets of:

60 Seconds of Muscle-Ups

Rest 60 seconds

60 Seconds of Alternating Pistols

Rest 60 seconds

60 Seconds of Strict Handstand Push-Ups

Rest 60 seconds

60 Seconds of Strict Supinated-Grip Chest-to-Bar Pull-Ups

Rest 60 seconds

60 Seconds of Tuck-Sit Hold

(try to accumulate 30-40 seconds within the minute)

Rest 60 seconds
Score is the total number of reps + seconds on the Tuck-Sit. Comment on the total reps for each individual movement.

Scale: Every minute, on the minute, for 20 minutes:

Minute 1 – Supine Ring Rows x 8 reps @ 2111

Minute 2 – Left Leg Box Step-Ups with DBs x 6-8 reps @ 3111

Minute 3 – L-Seated DB Press x 8 reps @ 2011

Minute 4 – Right Leg Box Step-Ups with DBs x 6-8 reps @ 3111

Minute 5 – Tempo Push-Ups x 10 reps @ 1111
Record DB weight you used as your “rep” score.

Metcon

Metcon (AMRAP – Reps)

Rx

Every minute, on the minute, for 9 minutes (3 sets each) for max reps:

Min 1 – 30 secs of Toes to Bar

Min 2 – 30 secs Rowing for Cals

Min 3 – 30 secs of Bar Dips

Scaled

Every minute, on the minute, for 9 minutes (3 sets each) for max reps:

Min 1 – 30 secs of Leg Lifts

Min 2 – 30 secs Rowing for Cals

Min 3 – 30 secs of Push-Ups

Rx+

Every minute, on the minute, for 9 minutes (3 sets each) for max reps:

Min 1 – 30 secs of Toes to Bar

Min 2 – 30 secs Rowing for Cals

Min 3 – 30 secs of Ring Dips
Good Luck!

Auxillary

Three sets of:

Reverse Snow Angels x 20 reps (try and use 2.5-5 lb. plates)

Rest 30 seconds

Hollow Hold x 60 seconds

Rest 30 seconds

4/26/16

April 26th, 2016 Posted by WOD No Comment yet

CrossFit Citadel – Advanced CrossFit Class

Gymnastics

Handstand

A) Balance drill – 5 – 10 mins practice

– Stomach to wall (hands no more than 10cms away)

– Take one foot off wall & tap away with other foot, trying to find balance point

B) Handstand kick-up practice (20 attempts)

– Kick up with hands as close to wall as possible. Count # successful reps out of 20

– Good rep = vertical, controlled position with no part of body touching wall

C) 3 Rounds of :

3 Headstand Press Negatives

5 Forward Roll to Straddle Stand

8 Ring Support L Leg Lifts

Weightlifting

Day 30

A) Technique Primer: Press in Clean (ascending weights) – 5, 4, 3

B) Snatch High-Pull + Hang Snatch (knee) – 70% x (1+1) x 5

C) Power Clean + Power Jerk – (1+1)RM; 90% x (1+1), 95% x (1+1) (% of RM)

D) Push Press – 3RM; 90%x3, 95%x3

Metcon

Nasty Girls V2 (Time)

3 Rounds for time of:

50 alternating pistols

7 Muscle-Ups

10 Hang Power Cleans, 175# / 115#