CrossFit Nocatee

Tuesday 9/7/10

Coach — Wed, 08 Sep 2010 00:54:37 +0000

Strength For The Week
Front Squat
70/8 x 5
Push Press
70/8 x 5

WOD
That’s right, more thruster but this time it’s…
“Death By Thruster”
(115/85)
1 Thruster the 1st Minute
2 Thrusters the 2nd Minute
3 Thrusters the 3rd Minute
Continue on the minute until you can not complete the amount of thrusters in the alloted time.

Mobility
Hold the bottom position of your squat for 10 minutes
Find a sticking point and work on it
“Stretch your business” K-Star

Monday 9/6/10

Coach — Mon, 06 Sep 2010 23:44:30 +0000

WOD
“Strung-Out, Backwards, and Upside Down Fran”

1200m Run
9 Pull-Ups
9 Thrusters (95/65)
800m Run
15 Pull-Ups
15 Thrusters (95/65)
400m Run
21 Pull-Ups
21 Thruster (96/65)

Saturday 9/4/10

Coach — Sat, 04 Sep 2010 18:11:58 +0000

WOD
Clock starts at 30 Minutes and counts down.

Team Buy In
100 Double Unders
30 Thrusters @ 65
30 Thrusters @ 45

Team AMRAP
1600m Run
125 Push Ups
1000lbs. of Wall Ball Shots
75 KB Swings
50 Toes To Bar

Friday 9/3/10

Coach — Sat, 04 Sep 2010 18:05:07 +0000

WOD
As Many Points As Possible in 15 minutes
500m Row = 1 point
400m Run = 1 point
40 Double Unders = 1 point
25 Wall Ball Shots (20/14) = 1 point
25 KB Swings (1.5 pood/1 pood) = 1 point
25 Box Jumps (24″/20) = 1 point
25 Burpee’s = 4 point

You can complete the exercises any order that you would like. All reps of one exercise must be completed in order to earn a point for that exercises.
5 Point Bonus for completing all of the exercises once.

Compare to April 13th, 2010

Thursday 9/2/10

Coach — Fri, 03 Sep 2010 01:18:10 +0000

Power/Skill/Sport
Power Jerk/Split Jerk
3-3-3-3-3-3

WOD
“Snatching Fran”
21-15-9
Squat Snatch (75/55)
Pull Ups

Compare to April 29, 2010

“14 Sweet facts about sugar!!!”

Wednesday 9/1/10

Coach — Thu, 02 Sep 2010 01:34:26 +0000

You can choose one song to “rock out to” while doing your favorite WOD, what would that song be?

Power/Skill/Sport
Deadlift
5-5-5-5

WOD
EMOM for 15:00
120m Sprint
3 Burpee’s

Tuesday 8/31/10

Coach — Wed, 01 Sep 2010 01:21:19 +0000

“With your mind power, your determination, your instinct, and the experience as well, you can fly very high.” – Ayrton Senna

Power/Skill/Sport
Med Ball Clean Technique

WOD
“Nancy”
5RFT
400m Run
15 Overhead Squats (95/65)

Monday 8/30/10

Coach — Tue, 31 Aug 2010 01:37:47 +0000

Strength For The Week
Back Squat
70/8 x5
Overhead Press
70/8 x 5

Power/Skill/Sport
Weighted Pull Ups
3-3-3-3-3-3

WOD
20 Minutes
Buy In of
150 Air Squats
100 Push Ups
25 Burpee’s

Max Reps Double Unders in the remaining time

Saturday 8/28/10

Coach — Sun, 29 Aug 2010 21:49:25 +0000

Do you want to move better? Check out K Star everyday for ways to improve your performance through increased mobility. Click on the picture to learn more.

Saturday WOD
Part A.
One member of each team is to be delegated to perform one of the following exercises and find out the best effort in 3 minutes.

Deadlift for 1RM
Shoulder to Overhead for 1RM
Clean for 1RM
Suicide Run for Max Ditance

Part B.
AMRAP as a Team in 20:00 of
100 Air Squats
75 Sit Ups
50 Burpee Box Jumps
4×200m Run

Only two members can be working at a time. Each movement must be completed before moving on to the next exercise.

Part C.
Max Rep Team Tire Flip in 2 Minutes

Friday 8/27/10

Coach — Sat, 28 Aug 2010 11:42:24 +0000

WOD

“Event 1 from Survival of the Fittest”

800m Run

20 Pull Ups

30 Burpee’s

50 Sit Ups

15 Squat Cleans (136/95)

40 Box Jumps

400m Run

Each section is to be started exactly 5 minutes apart, whatever time is remaining in the 5 minutes is to be used as rest. In the Survival of the Fittest, the last two athletes to complete the tasks were eliminated from that individual event. The event would come down to 2 athletes starting the 400m run together and the winner of the 400m run would be the winner of the event.
For our purposes, it is going to be a pass/fail competition.