Author: Derek Hurdle

  • Crossfit Teens

    Warm-up Dynamic Demo Deadlift -work to a heavy -1 rep for 10 rounds -add each round -not to failure Skill Review Handstands Metcon 21-15-9 deadlift handstand push up/holds/kick ups  

  • Week of 2.8.16 Barbell Club

    Conjugate Strength Tuesday 1,  Front Squat (1RM) 2.  Overhead Squat (@ 75% 10×2) 3.  20″ Front Rack Step Ups Against Single Orange (3×10) 4.  Chest Supported Flat Bench Rows (3×12) 5.  Metcon 3 Rounds 10 Good Mornings 10 KB Squat Jumps Thursday 1.  Snatch Balance (5-5-5-3-3-3) 2.  Snatch (Heavy Single) 3.  Clean and Jerk (Heavy Single) 4.  Back Squat (@ 70% 5×5) Sunday […]

  • Warm-up Rope climb wars teams 1 vs 1 race to top losing team does 5 burpees 2 rounds each member of the team has to go Demo wall balls push press Weightlifting push press moderate weight 5×5 Metcon 10 min AMRAP 10 wall balls 10 push ups 10 push press  

  • Week of 2.1.16 Barbell Club

    Conjugate Strength Tuesday 1.  Overhead Squat (@ 70% 10×2) 2.  Hang Snatch (Build to Heavy Triple) 3.  Metcon (AMRAP – Rounds) 10 Min EMOM 2 Hang Snatches @ 60% 4.  Snatch Grip Dimel Deadlifts (@ 35% 3×20) 5.  Inverted Ring Rows (3 x Max or 3 x 10) Thursday 1.  Back Squat (@65% 5×5) 2.  Clean High Pull (3×8) 3.  Squat Clean […]

  • Crossfit Teens

    Warm-up 4 minutes 30 sec plate hops on 2×45 30 sec squats Demo Front squat Rope climb Weightlifting 5×3 front squat from the ground work up to wod weight Metcon 3 rope climbs 10 cleans 10 front squats 2 rope climbs 10 cleans 10 front squats 1 rope climb 10 cleans 10 front squats  

  • Warm-up x3 15 second passive wide shoulder hang 15 second pull up width active hang Warm-up x3 10 inchworms 10 air squat 10 push ups 10 sit ups Weightlifting Snatch snatch shrug snatch pull snatch catch squat snatch 10 lifts to a moderate weight in full squat Metcon 4 rounds 10 snatch 10 push press […]

  • Week of 1.25.16 Barbell Club

    Conjugate Strength Tuesday 1.  Back Squat (1RM) 2.  Hang Snatch (6×2 – From above knee) 3.  Seated Good Mornings (3×8 ) 4.  Reverse Hypers (3×20 ) 5.  Shoulder Press (5RM) Thursday 1.  Box Squats (1RM) 2.  Snatch Grip Deadlift (5×5) 3.  1s Pause Front Squat (@75% 6×3) 4.  Hang Clean (6×2 – Above knee) 5.  […]

  • Monday 1.25.2016 Crossfit Teens

    Warm-up A- Stretch- hamstring and pectoral B- 4 minute tabata- jump rope Weightlifting Clean and Jerk 5×3 work up to a moderate to challenging  WOD weight Metcon 10 c&j 10 air squats 10c&j 10 air squats 10 c&j 10 air squats  

  • Wednesday 1.20.2016 Crossfit Teens

    Warm-up Dynamic- coach’s choice Conditioning 10 squats- 20 DB arm raises 10 push ups- 20 tuck jumps 10 sit ups- 20 lunges Skill Review Work on Kip Practice- Superman & hollow Rocks Practice- Hip raises on rig Practice- shrugs on rig Demo Thruster pull ups Metcon 10 Minute AMRAP 9 Box jumps 8 Thrusters 7 […]

  • Tuesday 1.19.2016 Crossfit Preteens

    Warm-up Leg for Days! Frankenstein, scales, lunges, inchworms, squat turns, broad jumps New Skill Romanian Deadlifts With KB 10 each legs start at 15 lbs Metcon 30-20-10 Single Unders Kettlebell swings- 15/25 Goblet squats- 25/35 Midline knee raises- 3X10 Russian twists 3×20