November 22, 2016

For time:

40 double unders
20 burpee box jumps
20 wall balls 
40 pull ups
20 wall balls
20 burpee box jumps
40 double unders 

Double the number for single unders

Accessory core:
2 Rounds for quality:
1 min L sit
20 GHD
20 hip extensions 


November 21, 2016

AMRAP 4 min

4 Ring Dips
8 pistols

Rest

AMRAP 4 min

4 Ring Push Ups
8 squats

Rest

AMRAP 4 min

4 Push press
8 Overhead Squat




November 18, 2016

WOD 1: E2MO2M 16 - 5 Overhead Squat
WOD 2: 4 rft -
15 T2B
15 Weighted Back Extension

November 17, 2016

Warmup, then...
BENCH- 3-3-2-2-1-1....Max out

WOD
4 rounds for time, with 25 lb plate
Lunge 100 meters 
Run 300 meters


November 16, 2016

Strategy and pacing is key on this one...

For time: 
100 Thrusters. Every time you drop the bar, 5 burpees.


November 15, 2016

Warmup, then...
10 min cap of 
30 Power Snatches @ 135/95
WOD
AMRAP 10 
·         Run 200m 
·         21 OHS 95/65
·         15 C2B pull-ups

November 14, 2016

Dirty 30
For Time

30 Box Jumps (24/20 in)
30 Pull-Ups
30 Kettlebell Swings (35/26 lbs)
30 Lunges
30 Knees-to-Elbows
30 Push Press (45/35 lbs)
30 Back Extensions
30 Wall Balls (20/14 lbs)
30 Burpees
30 Double-Unders

Veterans Day!

1030 (delayed because of rain), 11NOV2016, Veterans Day 

Murph 
1 mile run
100 pull ups
200 push ups
300 squats
1 mile run

If you have a 20 lb vest, rock it. 

November 10, 2016

Get out and go for a run. Shoot for 40 min of running. 

November 9, 2016

Wednesday, 9NOV2016

CROSSFIT LINCHPIN TEST 7

4 Rounds for time of:

4 Power Cleans 205/145
4 Front Squats
4 Shoulder to Overhead


I know this weight is too heavy for a lot of us. The intent is to pick a weight that is manageable for about one round. Kerry will be rocking the women's weight for this without any reservations. Scale appropriately. Intensity is key. 

The other tests from Crossfit Linchpin are awesome if you're looking for a weekend WOD:

November 8, 2016

Tuesday, 8NOV2016

12 Min AMRAP

12 Suitcase Deadlift 72/53 lb Kettlebell
Farmers carry length of the gym (40m or so)
12 GHD Sit-ups 
Farmers Carry 

November 7, 2016

Monday, 7NOV2016

Part A

EMOM for 8 min
Minute 1: Handstand Hold
Minute 2: 6 Ring Rows with 5 sec hold at the top

Part B

27-24-21-18-15-12-9-6-3
Hand Release Push-up
Calories Rowing

November 4, 2016

Friday, 4NOV2016

4 Rounds:
10 Hang Squat Snatches 95/65 lbs
10 Toes to Bar
10 Clean and Jerks 95/65 lbs
10 Russian Kettle-bell Swings 70/53 lbs

November 3, 2016

Thursday 3NOV2016

Diane
21-15-9
Deadlift 225/155
Handstand Push-ups 

November 2, 2016

Wednesday 2NOV2016

For Time:
2 Rounds
30 Box Jumps
20 Strict Pull ups 
10 Front Squats at 75% 1RM

November 1, 2016

Tuesday 1NOV2016

A) For Time:

100 Burpees

B) 2-2-2-2-2

Bench Press

October 28, 2016

Friday!!!

For Time:

10 GHD Situps
45 Thrusters 95/65 lbs
10 GHD Situps

Go! Go! Go! 
Scale if you need so you can Go! Go! Go! 

October 27, 2016

Thursday

5 Rounds
1 minute of Rope Climbs
1 minute of Ring Push Ups
1 minute rest

October 26, 2016

Wednesday 26OCT2016

Strength Day:

A) Work up to a heavy snatch

B) 2-2-2-2 Front Squat

C) 3 Max Effort Pull-ups

October 25, 2016

For Time:

10 Squat Cleans 135/95 lbs
20 Burpees
30 Deadlifts 135/95 lbs
40 Abmat Situps
50 Cal Row
40 Abmat Situps
30 Deadlifts
20 Burpees
10 Squat Cleans

October 21, 2016

WOD:
12
Snatch (95/65)
Double unders
Calorie Row
Burpees
9
Snatch (115/75)
Double unders
Calorie Row
Burpees

6
Snatch (135/95)
Double unders
Calorie Row
Burpees

October 19, 2016

Warm up, then...
Front Squat- accumulate 50 reps with 65% max weight
WOD-
12 min AMRAP
·         10 OHS 135/95
·         15 Chest to Bar Pull-Up
·         200m run

October 18, 2016

WOD 1: E2MO2M 10 -
3 Backsquat

WOD 2: for time -
21-18-15-12-9-6-3 KBS (24/16kg)
3-6-9-12-15-18-21 KB Weighted Lunges (24/16kg)

October 17, 2016

Warm up, then....
BENCH PRESS - 4 x 8
DEADLIFT-
Accumulate 50 reps with 65% of your max
WOD-
5 rounds
·         9 Power snatch 135/95 (scale- this is heavy)

·         15 Box jump 24/20

October 14, 2016

Warm-up, then:
WOD: "50 @ 50"
Part 1 - With a 5 minute time cap, complete 50 Deadlift @ 50% of 1RM, then
Part 2 - With a 5 minute time cap, complete 50 Power Clean @ 50% of 1RM, then
Part 3 - With a 5 minute time cap, complete 50 Bench Press @ 50% of 1RM

October 13, 2016

Warmup then,
20 MIN AMRAP
3 HSPU
6 Pull Ups
9 Ring Dips
12 KBS
15 Sit Ups
100m Shuttle Sprint

October 12, 2016

Warm up, then....
Back squat: 1-1-1-1-1 try and find a 1 rep max. Don't let your form get compromised and you add weight. 
Then, tabatas:
Tabata 1 - plank
Tabata 2 - jumping air squats

Tabata 3 - mountain climbers 

October 11, 2016

"Double Grace"
For time
60 clean and jerk 135/95

October 10, 2016

Warm up, then...
Complete as many rounds as possible in 25 minutes of:
45-lb. thrusters, 25 reps
25 burpees
45-lb. sumo deadlift high-pulls, 25 reps

October 7, 2016

FRIDAY, 7OCT2016

WOD:

For Time:

800m Run
50 Pull Ups
100 Lunges

Nobody Cares. Train Harder. 

October 6, 2016

THURSDAY, 6OCT2016

BRING YOUR FRIEND. MAKE THEM FITTER.

WOD:

With a partner:

5 min AMRAP

Max Clean and Jerks at 65-75% of 1 rep max

One partner works at a time. The intent is to do 1 and switch. So go heavy. Get a lot of work done. 


Extra Credit Conditioning:

10 Rounds:
30 sec work/ 30 sec rest Rowing

Extra Credit Core:

4 Rounds:
GHD Holds  30 sec work/ 30 sec rest

Extra Credit Strength:

Pause Overhead Squats
Work to a Heavy 1

October 5, 2016

WEDNESDAY, 5OCT2016

Cindy

20 min AMRAP

5 Pull Ups
10 Push Ups
15 Squats

October 4, 2016

TUESDAY, 4OCT2016

WOD:

3 Rounds:

4 minute AMRAP:
8 Deadlifts 225/135 or 70% of 1RM
8 Bar Facing Burpees

Rest 2 min between rounds*

These are all out sprints each round! GO! GO! GO!


Optional Strength

8 sets of 4-7 Strict Pull Ups
Slow and controlled. Keep the core rigid in a hollow position. 


October 3, 2016

MONDAY, 3OCT2016


Strength:

Take 10-15 minutes to work up to 1 heavy Front Squat. 

WOD:

3 Rounds:

30 Wallballs 20/14 lbs
20 Toes to Bar
10 Front Squats 185/135 lbs

The front squat weights are very heavy. Scale as needed. 

September 30, 2016

FRIDAY, 30SEP2016

WOD:

For Time:

Buy in 400m Run w/ 53/35lb KB

4 Rounds
21 Suitcase Deadlift 53/35 lb KB on each side
15 Bent Over Rows
9 Toes to Bar

Cash out 400m Run w/ 53/35lb KB

September 29, 2016

THURSDAY, 29SEP2016

Strength:

2-2-2-2-2
Power Snatch

WOD:

3 Rounds
10 Full Squat Snatch 95 lbs
20 Push Ups
10 GHD Sit-ups

September 28, 2016

Wednesday, 28SEP2016

Warm-up:
400m Run
30 Sec Hollow Body Hold on the Bar
5 Strict Pull Ups
10 Shouulder Rotations

METCON:
3 Rounds:
400m Run
20 Pull-ups

Rest 5 Min

3 Max Effort L-Sits on Parallette Bars or Rings

"Athletes who have developed their L-sit to the point where they can hold it for three minutes subsequently find all other ab work easy." - Greg Glassman

September 27, 2016

Tuesday, 27SEP2016

Warm-Up:
Row 400m 
Scorpion Stretch
Bend Leg Body Twists (the videos are dumb, but great warm-ups)
10 Second Squats:
5 Back Squat 45 lbs
5 Front Squat 45 lbs
5 Overhead Squat 45 lbs

METCON:
Chipper
500m Row
30 Hang Squat Cleans 75/45 lbs
30 Thrusters 75/45 lbs
30 Overhead Squats 75/45 lbs
30 Thrusters 75/45 lbs
30 Hang Squat Cleans 75/45 lbs
500m Row

September 26, 2016.


MONDAY 26SEP2016


Warm-Up:
2 Rounds:
10 Burpees
10 Hollow Rocks
10 Single Leg Deadlift


WOD:
9 Minute EMOM
6 Russian Kettlebell Swings AHAP (As Heavy As Possible)*
10 Burpees


*Double kettlebells is probably going to get the desired effect. >72 lbs is the goal for guys. Girls shoot for 72. This should be a tough 6.


For the double kettlebell swing check out this video for a simple example:
https://www.youtube.com/watch?v=ZOLoHiNIgC8

September 23, 2016.

Dynamic Warm up of Choice (suggested: Junkyard Dog)

Strength: 
5 x 3 Snatch Grip Deadlift

WOD: 
Beginner
AMRAP 12 Minutes
4 Hang Power Snatch
8 Box Jumps
12 Squats

Intermediate:
3 Power Snatch (135/85)
5 Overhead Squat (135/85)
7 Box Jumps (30/24)


*Focus on getting in to good positions on the snatch and overhead squat. Don't be in a rush to stand out of a poor receiving position and do the next rep. Instead, use these 12 minutes to practice moving better! 

Post time to white board/comments below

September 22, 2016.

THROWBACK THURSDAY TO:

September 22, 2014.

WARM UP (15 minutes)
• 3 rounds:
   2. Frog Stand x 10 seconds
   3. Pistols x 5 (each leg)
   4. Hip Extensions x 10

STRENGTH
High Bar Back Squat:  20 minutes to work up to a 1RM.

BEGINNER CONDITIONING
400m Run
2 minutes –Max Effort Burpees
400m Run
2 minutes –Max Effort Burpees

• This will be completed as one continuous effort without stopping. 

INTERMEDIATE CONDITIONING
Row:
500m – Easy
500m – Hard
500m – Easy
500m – Hard

• This will be done in one 2,000m set without coming off the rower.  The “Easy” 500m should be at your 5km pace.  The “Hard” 500m should be at, or just below, your 2km pace.

Post time to white board/comments below.

September 21, 2016.

DYNAMIC TRACK DRILL WARM UP

1. High Knee Karaoke
2. Over the Hurdle Drill
3. Knee to Chest
4. Figure Four
5. Lunge
6. Lunge with Torso Twist
7. Toe Touch
8. High Knees
9. Butt Kicks
10. Straight Leg 
11. Side Step
12. Side Step Jumping Jacks
13. Sitting Arm Swings
14. Standing Arm Swings
15. Toes out walk
16.Toes in walk
17. Walk on heels
18. Walk on toes
19. Walk on outside of foot.
20. Walk on inside of foot
21. 50 yard shuffle
22. Run 30 yards
23. Run 40 yards
24. Run 50 yards



CONDITIONING
8 x 200 M @ 80-89%, with 3 minute rest


Post Average time of 200 Meter to comments.

September 20, 2016

WARM UP (15 minutes)
• 3 rounds:
   1. Strict Pull Ups x 5 (use spotter, if necessary; add weight, if able) 
   2. Muscle Up Ring Rows x 3
   4. Tuck L-Sit on Rings x 10 seconds
   5. Back Extensions x 10

CONDITIONING
“DT”
5 rounds for time:
12 Deadlifts, 155/105#
9 Hang Power Cleans, 155/105#
6 Push Jerks, 155/105#

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.


Post time to comments.

September 19, 2016.

Dynamic Warm Up


Strength: 
5 sets of 2 reps: 1 High Hang Clean + 2 Front Squats (@ 75% of 1RM clean, complete this complex twice for each set)

Conditioning:
3 Rounds for Max Reps
1 minute of Max Effort Thrusters (95/65)
1 minute of Max Effort Pull Ups (scale down as needed to strict/supported)
-Rest 1 minute between each round. 

Post total reps to white board! 


September 16, 2016

FLASHBACK FRIDAY TO.....

September 16, 2013

WARM UP (15 minutes or less; select movement appropriate to skill level) 
• 3 sets:
1) Burpees x 10
2) Headstand Push Ups (freestanding) x 3
3) Advanced Frog Stand OR Tuck Planche x 10-12 seconds
4) Pistols x 5 (each leg; add weight if able)

INTERMEDIATE WEIGHTLIFTING
3 sets:  Shankle Complex (1 Deadlift + 3 Hang Pulls + 1 Hang Clean + 2 Jerks) @ 72.5% C&J 1RM
- Rest 2 minutes between each complex.
CONDITIONING
4 rounds EACH for time:
Power Cleans, 135/95#
Front Squats, 135/95#
5 Jerks, 135/95# (either Push Jerk or Split Jerk)
- Rest 3 minutes between rounds.

• If you are able to perform Muscle Ups, substitute 5 Muscle Ups for the 9 C2B Pull Ups & Ring Dips.  Post time for EACH round to whiteboard / comments.

September 15, 2016

Dynamic Warm Up of Choice
HERO WOD:
MichaelMichael McGreevey3 rounds for time
Run 800 meters
50 Back Extensions
50 Sit-ups
In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.

September 14, 2016

Dynamic Warm Up of Choice

Skill/Strength: 
Snatch Balance 
5 X 3

WOD: 
AMRAP 12 Minutes
4 Hang Power Snatch*
8 Box Jumps
12 Squats


Post time to comments below

Crossfit programming has been used to train top athletes to be ready for anything. Come give it a try with Samurai Crossfit, Monday-Friday 5:30 AM and 4:30 PM.

September 13, 2016

Dynamic Warm Up of Choice

WOD: 
5 rounds for load of:
Complete 5 unbroken sets of of this complex: 
  • 1 Power Clean
  • 1 Front Squat
  • 1 Push Press
  • 1 Back Squat
  • 1 Push Press

Complete 5 unbroken rounds, increasing the weight and resting as needed between each round. Score is max weight used for your 5th unbroken round.

RAWR. 

September 12, 2016

Warm up: 
300 M run
then 2 rounds of: 
15 pushups
15 sit ups
5 sumo squats

Skill work: 
Kipping pull up variations (3-5 mins)
Toes to bar variations (3-5 mins)

METCON: 
21-15-9
KBS (50 lb/35 lb)
Burpee box jumps

Post time to comments below

Ever been curious about Crossfit? Get your own group of test friends and commit 2 months with Samurai Crossfit. See how it works for you! 

September 11, 2016

Recovery Day

Mobility and Maintenance 
• Choose 1-2 Thoracic Mobility Drills from MobilityWOD and spend 5-10 minutes with them.

• Choose 1-2 Upper Extremity Mobility Drills from MobilityWOD and spend 5-10 minutes with them.

• Choose 2-3 Lower Extremity Mobility Drills from MobilityWOD and spend 10-12 minutes with them.

Nutrition Preparation
• Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.


Ladies, lifting heavy is for you too! If you are curious about Crossfit and how it can help you become mentally and physically stronger, come take class with Samurai Crossfit and see what the hype is about.

September 10, 2016

Recovery Day

Mobility and Maintenance 
• Choose 1-2 Thoracic Mobility Drills from MobilityWOD and spend 5-10 minutes with them.

• Choose 1-2 Upper Extremity Mobility Drills from MobilityWOD and spend 5-10 minutes with them.

• Choose 2-3 Lower Extremity Mobility Drills from MobilityWOD and spend 10-12 minutes with them.

Nutrition Preparation
• Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
Oldie but goodie! If you have thought about trying crossfit or have been doing Crossfit and are looking for a community, we are here! 

September 9, 2016

Due to the USFJ Command Run & Yokota 9/11 Tower run, no instructor led class will be held on Friday, September 9.

For those looking for a WOD today, try...the Filthy 50!

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 35 lbs
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders


Post time to board!

September 8, 2016

Instructor schedule for the week: Mon & Tues - no instructor led class. Wed: Lee @ 1700. Thurs & Fri: Lee @ 0600
Dynamic Warmup, then...
WOD:
10 rounds for time -
200M run 5 thrusters (#135/95)

Post time to the board!