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      Phone: (719) 330-3583
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  • Archives

Wednesday 7/29/15

I think the thing to do is enjoy the ride while you’re on it.” – Johnny Depp

Buy-in: Strength

Deadlift 7×1 @80-90%

WOD: Met-Con

‘15.3’
14-minute AMRAP:
7 muscle-ups 7 pull-ups + 7 dips or 10 jumping muscle ups 7 band pull-ups + 7 band dips
50 wall balls, 20/14# 14/10# 10/6#
100 double-unders 300 single unders 200 single unders

Cash out: Accessory

3×12 Hip extension


Tuesday 7/28/15

Nothing gives one person so much advantage over another as to remain always cool and unruffled under all circumstances.” – Thomas Jefferson

Buy-in: Strength

EMOM 10:00
1 Squat snatch @ 80%

WOD: Met-Con

1k run
500m row
1k run
500m row
1k run

Cash out: Sled Work

‘MisFit Prowler Test’
40m Sled push sprint down
40m Sled push sprint back
30m Sled push sprint down
30m Sled push sprint back
20m Sled push sprint down
20m Sled push sprint back
Please use the same sled, weight, and surface IF you completed the test in under 90 seconds. Re-test at a lighter weight if not.


Monday 7/27/15

All our dreams can come true, if we have the courage to pursue them.” – Walt Disney

Buy-in: Strength

Find your 1RM Back Squat
Dust off your Oly’s, knee sleeves, belts, and set a new PR.

WOD: Met-Con

‘DT’
5 Rounds
12 Deadlift 155/105# 115/75# 45/35#
9 Hang power cleans
6 Push jerk

Cash out: Gymnastics

With a 4 minute running clock:
Max muscle-ups pull-ups band pull-ups in 1:00
30 Second transition
Max alternating pistols box pistols in 1:00
30 Second transition
Max HSPU 2 abmat hspu db press 30/20# in 1:00


Friday 7/24/15

Nothing is given to man on earth – struggle is built into the nature of life, and conflict is possible – the hero is the man who lets no obstacle prevent him from pursuing the values he has chosen.” – Andrew Bernstein

Buy-in: Strength

Find 1RM Power clean to squat clean to jerk complex

WOD: Intervals

21/15 Assault Bike, or row calories
21 Thrusters 95/65# 75/55# 45/35#
21/15 Assault Bike, or row calories
Rest 90 seconds
15/12 Assault Bike, or row calories
15 Thrusters 115/75# 95/65# 65/45#
15/12 Assault Bike, or row calories
Rest 90
9 Assault Bike , or row calories
9 Thrusters 135/95# 115/75# 75/55#
9 Assault Bike, or row calories

Cash out: Gymnastics

Every 2 minutes for 12 minutes (6 rounds)
50′ HS walk
12 CTB pull-ups
Rest remainder of round


Thursday 7/23/15

Work out your own salvation. Do not depend on others.” – Buddha

Buy-in: Strength

Dumbbell strict press 4×10 – Be explosive on the way up, controlled on the way down. Focus on form.

WOD: Met-Con

‘Kelly’
5 Rounds
Run 400 meters
30 Box jump, 24/20″
30 Wall ball shots, 20/14# 14/10# 10/6#

Cash out: Sled Work

4 Rounds
100′ Sled pull – Forward facing HAF – Rest 3-5 minutes between pulls
Go heavier than week 4


Wednesday 7/22/15

A good job is more than just a paycheck. A good job fosters independence and discipline, and contributes to the health of the community. A good job is a means to provide for the health and welfare of your family, to own a home, and save for retirement.” – James H. Douglas, Jr.

Buy-in: Strength

Deadlift SPEED work 10×3 @ 70% – Drop and reset each rep
How fast can you lift the bar using the same form from the past 12 weeks?

WOD: Met-Con

10 Power Snatch 135/95# 95/65# 45/35#
1 Muscle-up jumping muscle ups black band pull-ups + green band dips
9 Power Snatch 135/95# 95/65# 45/35#
2 Muscle-ups jumping muscle ups black band pull-ups + green band dips
8 Power Snatch 135/95# 95/65# 45/35#
3 Muscle-ups jumping muscle ups black band pull-ups + green band dips
7 Power Snatch 135/95# 95/65# 45/35#
4 Muscle-ups jumping muscle ups black band pull-ups + green band dips 
6 Power Snatch 135/95# 95/65# 45/35#
5 Muscle-ups jumping muscle ups black band pull-ups + green band dips
5 Power Snatch 135/95# 95/65# 45/35#
6 Muscle-ups jumping muscle ups black band pull-ups + green band dips
4 Power Snatch 135/95# 95/65# 45/35#
7 Muscle-ups jumping muscle ups black band pull-ups + green band dips
3 Power Snatch 135/95# 95/65# 45/35#
8 Muscle-ups jumping muscle ups black band pull-ups + green band dips
2 Power Snatch 135/95lbs
9 Muscle-ups jumping muscle ups black band pull-ups + green band dips
1 Power Snatch 135/95lbs
10 Muscle-ups jumping muscle ups black band pull-ups + green band dips

Cash out: Gymnastics

With a parnter:
100 Toes to bar knees to 90° med ball sit-ups for time*
*Sets must be 7 unbroken reps or greater to count towards 100
Scale to 50 reps and sets of 5 without partner


Tuesday 7/21/15

Always be yourself, express yourself, have faith in yourself, do not go out and look for a successful personality and duplicate it.” – Bruce Lee

Buy-in: Strength

Find 1RM Power snatch to squat snatch complex (touch and go)

WOD: Met-Con

AMRAP 8:00
40 Double-unders 120 single unders 80 single unders
8 Bar facing burpees
8 Clean and jerk 185/115# 135/95# 95/65#

Cash out: Sled Work

8 Rounds
50m Sled push – Light weight sprint
Rest 2-4:00


Monday 7/20/15

I don’t focus on what I’m up against. I focus on my goals and I try to ignore the rest.” – Venus Williams

Buy-in: Strength

A. Back squat speed work 8×2 @ 60%
B. Strict Press 3×1 @80-90% 4×1 @ 90-100+%

WOD: Interval

‘Reverse JT’
21 Push-ups band push-ups knee push-ups
21 Ring dips bar dips band dips
21 HSPU 2 abmat hspu db press 30/20#
Rest 1 minute
15 Push-ups
15 Ring dips
15 HSPU
Rest 1 minute
9 Push-ups
9 Ring dips
9 HSPU

Cash out: Endurance Work

5 Rounds
Row 1k 500m
Rest 3 minutes


Friday 7/17/15

One of the things I learned the hard way was that it doesn’t pay to get discouraged. Keeping busy and making optimism a way of life can restore your faith in yourself.” – Lucille Ball

Warm-up

Run 400m
9 Rope climbs 12 pulls to standing

Strength

Squat clean to split jerk 3×1 @80-90% 4×1 @90+%

WOD: Met-Con

5 Rounds
15 Calorie row
5 Hang power cleans 165/110# 115/75# 75/55#
5 Thrusters 165/110# 115/75# 75/55#

Cash out: Gymnastics/Endurance

AMRAP 5:00
Sprint 100m (50m touch and go)
8 C2B pull-ups chin over bar band pull-ups


Thursday 7/16/15

He who angers you conquers you.” – Elizabeth Kenny

Warm-up

A. Row 500m
50 Chest to deck push-ups
B. Back Squat recovery – 5×6 @40-50%

Buy-in: Strength

Dumbbell strict press 5×3 @ 5# heavier than week 3 – Be explosive on the way up, controlled on the way down

WOD: Met-Con

AMRAP 20:00 – Climb the ladder
2 DB snatch 70/50# 50/30# 30/20#
2 Pull-ups green band black band
2 Assault Bike calories
4 DB snatch 70/50# 50/30# 30/20#
4 Pull-ups green band black band
4 Assault Bike calories
6 DB snatch 70/50# 50/30# 30/20#
6 Pull-ups green band black band
6 Assault Bike calories
And so on..

Cash out: Sled Work

EMOM 8:00
60′ Sled push – Medium weight march


Wednesday 7/15/15

My father used to play with my brother and me in the yard. Mother would come out and say, ‘You’re tearing up the grass’; ‘We’re not raising grass,’ Dad would reply. ‘We’re raising boys.’ ” – Harmon Killebrew

Warm-up

50 Wallballs, 20/14# 14/10# 10/6#
32 Strict pull-ups band strict pull-ups

Buy-in: Strength

Deadlift SPEED work 10×3 @65% – Drop and reset each rep
How fast can you lift the bar using the same form from the past 12 weeks?

WOD: Intervals

Every 3 minutes for 15:00 (5 rounds)
75 Double-unders 225 single unders 150 single unders
10 Muscle-ups 10 pull-ups + 10 dips 10 band pull-ups + 10 band dips

Cash out: Met-Con

25-20-15
Burpees to 6″ target
Toes to bar knees-to-elbows knees-to-90°


Tuesday 7/14/15

A woman’s mind is cleaner than a man’s: She changes it more often.” – Oliver Herford

Warm-up

100 Double-unders 300 single unders
50 Weighted step-ups with 30/15# 20/10# dumbbells, no weight

Buy-in: Strength

Power snatch 3×1 @80-90% 4×1 @90-100+%

WOD: Interval

3 Rounds
Run 400m
21 SDLHP 115/75# 75/55# 45/35#
21 HSPU 2abmat hspu db presses, 30/20#
Rest 1 minute

Cash out: Sled Work

5 Rounds
150′ Sled drag – backward facing, medium weight march.
Rest 2-4 minutes
Sled work explanation video


Monday 7/13/15

Anticipate the difficult by managing the easy.” – Lao Tzu

Warm-up

30 Assault Bike, or rower calories
50 GHD sit-ups

Buy-in: Strength

A. Back squat 5×5 @77.5% – No belt, sleeves, or oly’s
B. Strict Press 5×5 @80% + 5# – Focus on bar speed

WOD: Met-Con

AMRAP 10:00
1 Legless rope climb rope climb with legs 2 pulls-to-standing
12 Wallballs 30/20# 20/14# 14/10#
12 Box jump-overs 24/20″

Cash out: Gymnastics

5 Rounds
15 Unbroken HSPU unbroken 2abmat hspu unbroken db presses 30/20#
All sets must be 15 reps and unbroken. If you fail to hit 15, the round re-starts at 0 reps. Rest as needed between sets. If you are scaling, the number should be predetermined, not chosen as a result of not being able to complete the workout after a few rounds.


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