Programming for October 24th through October 30, 2016

Monday is the gym's 5th anniversary. We will be doing the exact program from day 1 at King of the Beach. There are a number original founding members who have been with us for the past 5 years. We have a thank you gift coming your way. 

Barbells for Boobs will now be this upcoming Saturday!
Please make is a point to be there to help support the cause. Everyone is effected by breast cancer in some way. You friend or realitive may have or had it. Lets come today to spread awareness, raise money and lift weights.
The sign up sheet is on the desk. We will start at 8am on Saturday and run heats every 15 minutes. We will have raffles to win some Reebok gear, protein, wine, and more.
If you would like to donate before the event, go to our team page.
https://fundraise.barbellsforboobs.org/team/91049

Stay tuned on the blogs this week for our October Spotlight Athlete on the Month as well as our latest Coach's Blog.

Monday October 24, 2016
CROSSFIT
5 YEAR ANNIVERSARY!
To celebrate, today's program is the same as Day 1 at CrossFit King of the Beach in 2011.

WARM UP
10 Boot Straps
6 Elbow to Instep w/ Rotation
10 Pike Shoulder Taps
10 Beat Swings
10 Squat Thoracic Rotations

With an empty bar:
10x1 Goodmorning + 1 Back Squat


STRENGTH
Find a 5RM Back Squat

WOD
"Fran"
21-15-9
Thrusters (95/65)
Pull Ups

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FITNESS
WARM UP

EMOM for 12 minutes:
A-8 1 Arm DB Press each arm
B-10 Ring Rows
C-10 Hand Release Push Ups
D-8 1 Arm High Pulls each arm

WOD
5 Rounds:
5 Pull Ups
8 Burpee Box Box Jumps
11 KB Swings (53/35)

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Tuesday October 25, 2016
WARM UP

IWT
Part 1
3 rounds with 2 minutes rest:
2 Min Clock
Row 400/350m

AMRAP Burpees Over Rower in remaining time

-rest 5 minutes-

Part 2
3 rounds with 1 minute rest:
Run 200m
10 Box Jump Step Downs
10 1 Arm Russian Swings (5 each 53/35)

-rest 5 minutes-

Part 3
Build to a heavy 30 second Plank Hold

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FITNESS
WARM UP
Row 200m
10m Lunge w/ Twist
20 Groiners
20 Heidens

FOR QUALITY
4 rounds:
6 Lateral Box Step Ups
12 1 Arm Overhead Lunges (6 each arm)
3 Broad Jumps

WOD
3 Rounds:
400m Row
30 Box Step Ups
200m Run

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Wednesday October 26,  2016
WARM UP
20 Bird Dogs
10 Cat Camel
10 Thoracic Rotations (quadraped)
20 Dead Bugs
10 Prone Hip Rotations

STRENGTH
20 minutes for Quality:
8 1 Arm High Pulls each arm
60m 1 Arm Carry each arm
20 Banded Step Overs
8 Bulgarian Split Squats each leg (option to add weight)

WOD
In 14 minutes:
2000m Row
-AMRAP in remaining time-
50-40-30-20-10
Double Unders
Sit Ups

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FITNESS
WARM UP
150m Straight Leg Row
10 T Push Ups
30 sec. Supinated Hang

Review Rope Climb technique and scales

FOR QUALITY
3 Rounds:
3 Rope Climbs
30 sec. Double KB Overhead Hold
10 Alternating 1 Arm Ring Rows (5 each)

WOD
AMRAP in 12 minutes:
200m MedBall Carry (20/14)
10 Ring Push Ups
10 Toes to Bar

*Option to scale medball up to sandbag

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Gymnastics (6PM ONLY)

Warm-Up
Wrist stretch
Partner Handstand Walk 10 m
30 sec pike stretch
10 Rock and rolls
3 Reverse wall walks

Skill: Handstand Pirouette
1.     Finding vertical: hs against wall with focus on heels off wall and actively pushing ground
2.     Prerequisite Skill: Hs walk to wall (lean then walk)
3.     “Plus sign” drill on knees
4.     Turn entire body as one: lie on back and turn
5.     Practice!

 

WOD 1
Two Teams
Lateral HS Walk Relay against Wall

*Every fall=5 push-up to planks

 

WOD 2
AMRAP 8
10 c2b pull ups
10 candlestick to burpees
10 L-hang scissor kick

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Thursday October 27, 2016
WARM UP
Straight Leg Row 150m
Regular Row 150m
10m Samson Lunge
10m Forward Crab Walk
10m Inch Worm Push Up
20 Groiners
30 second Supinated Hang

With an empty bar:
3 sets
1 Clean Lift Off
1 Clean Pull
1 Clean Pull Under
1 Split Jerk
1 Garcia Jerk
1 Press from Split

STRENGTH
Find a 1RM Clean and Jerk

WOD
AMRAP in 7 minutes
3 Power Cleans (55% of strength)
3 Wall Balls (20/14)
6 Power Cleans
6 Wall Balls
9/9, 12/12, 15/15 etc.

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FITNESS
WARM UP
Row 200m
10m Reverse Lunge
10 Kossacks
10m Duck Walk
10 Air Squats
10m Inch Worm
5 Yoga Push Ups
10m Broad Jump

EMOM for 12 minutes:
A-8 Pause Wall Balls
B-8 1 Leg Deadlifts each leg
C-16 Jumping Lunges
D-15 second Single Straight Leg Hold each leg

WOD
AMRAP in 15 minutes:
Row 300m
21 Air Squats
15 Russian Swings (70/53)
9 Double KB Thrusters (35/26)

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FRIDAY
CROSSFIT AND FITNESS

WARM UP
Run 200m
10m Bear Crawl
30 second Supinated Hang
10 T Push Ups
10 Ring Rows
10 1 Arm High Pulls each

SKILL:
Peg Board Ascents and Rope Climbs

Spend 10 minutes practicing:
Rope Climb Footwork low on rope
Rope Climb Footwork seated on box
Rope Climb Attempts
Legless Rope Climbs
L-Sit Rope Climbs
Peg Board Ascents

Today is an opportunity to PR!  Get your first of something or take a huge step towards it.

WOD:
0-5:00
50 Step Ups (option to add weight)
5:00-10:00
800m Run
10:00-15:00
3 rounds:
10 Burpee Box Jumps (24/20)
3 Rope Climbs

*Scale Rope Climbs:
1 Peg Board Ascent
Legless Rope Climbs
Fewer Rope Climbs
1/2 Rope Climbs
3x Rope Pulls
3x Strict Pull Ups
3x Ring Rows

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Saturday October 29, 2016
BARBELLS FOR BOOBS

"Grace"
30 Clean and Jerks (135/95)

Scale as necessary.  There will be other options and challenges as well!

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Sunday October 30, 2016
Row 200m
5 Inch Worms
10 Squat Thoracic Rotations
20 Toe Touches
10 Jumping Air Squats

Review rowing technique


WOD
In teams of 3:
Row 8000m

Partner 1: Row
Partner 2:  Wall Balls (20/14)
Partner 3: Rest

Rotate at any time:  Total Wall Balls subtracted from time as seconds.