11/22/2017

CrossFit Habu – CrossFit

Warm-up

3 Steady Rounds

12 Jumping Lunges

8 Light Snatch Balance

4 Push Ups

Metcon

Metcon (5 Rounds for time)

5 Rounds

6 Front Squats 135/105lbs

9 Toes to Bar

12 KB Snatch 53/35lbs

(6 each arm)

Rest :90
5 Rounds

12 Front Squats 205/145lbs

15 Toes to Bar

18 KB Snatch 70/53lbs

(9 each arm)

Rest :90

Home WOD

Metcon (Time)

10-9-8-7-6-5-4-3-2-1 Rep Rounds For Time:

Burpees

Situps

11/21/2017

CrossFit Habu – CrossFit

Warm-up

Coaches Preference

Metcon

Metcon (Time)

4 Rounds

10 Deadlifts 185/125lbs

Run 400m

Home WOD

**optional if you are restricted to your house or don’t have access to a barbell.

Metcon (Time)

5 Rounds For Time:

Handstand 30 seconds

20 Air Squats

Aerobic Capacity

**This is an optional programmed, included with the WOD, that I added for our members who want some extra running or work on their capacity. This will go every Tuesday and Friday.

**You can do it on your own or at the gym; just ask Coach Jay.

Metcon (6 Rounds for time)

Sprint 50 Meter

Rest 2:00

Sprint 50 Meter

Rest 2:00

Sprint 50 Meter

Rest 2:00

Sprint 50 Meter

Rest 3:00

Sprint 100 Meter

Rest 3:00

Sprint 100 Meter

11/20/2017

CrossFit Habu – CrossFit

Warm-up

Coaches Preference

Strength

Snatch (Establish a 1RM)

Weakness Work

1-Mile Run (Time)

Max Effort 1-Mile Run

11/18/2017

CrossFit Habu – CrossFit

Strength

Back Squat (8×3@ 70%)

*work on speed out of the hole

Partner WOD

Metcon (AMRAP – Reps)

Complete the WOD with a partner in 20 mins:

60 Deadlifts (135 / 95lb)

30 Burpees

60 Front Squats (135 / 95lb)

30 Burpees

60 Push Press (135 / 95lb)

30 Burpees

AMRAP (in remaining time)

Clean & Jerk (135 / 95lb)

11/17/2017

CrossFit Habu – CrossFit

Warm-up

3 Steady Rounds

Run 200m

15 PVC Good Mornings

10 DB/KB Bottoms Up Single Arm Press

5 DB/KB Single Arm Push Press

**https://www.instagram.com/p/BbKKwV9j9Yl/?taken-by=functional.bodybuilding

Partner WOD

Metcon (Time)

For Time:

150 Calorie Row

30 KB Front Squats (heavy)

200 m wall ball carry 20/16#
*Each partner needs to do atleast 15 calories

**Each partner needs to complete atleast 5 reps of the front squat

*** Each partner runs the 200 m w/ wb while other waits at the starting line.

11/15/2017

CrossFit Habu – CrossFit

Warm-up

4 Steady Rounds

10 Jumping Squats

10 Calorie Row

10 Good Mornings + Squat

Strength

A: Back Squat (Work up to a heavy single over 90%)

B: Back Squat (5×3 @ 90%)

C: Squat Clean (7×1 @ 90%+)

**Optional for On Rampers

11/14/2017

CrossFit Habu – CrossFit

Warm-up

Coaches preference (No Measure)

Metcon

Metcon (Time)

10 Rounds

3 Power Cleans 155/105lbs

15 Wallballs 20/14lbs
Power Cleans 205/135lbs

Wallballs 30/20lbs

Accessory Work

5 Rounds

20 Shoulder Taps

Nose and Toes position

Rest as needed

Happy Veterans Day

CrossFit Habu – CrossFit

DT (Time)

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 Feburary, 20 2009
To learn more about DT click here

11/10/2017

CrossFit Habu – CrossFit

Notes

HAPPY BIRTHDAY MARINES!

On November 10th 1775 the Continental Congress passed a resolution that stated:

Resolved, that two Battalions of Marines be raised consisting of one Colonel, two Lieutenant Colonels, two Majors & Officers as usual in other regiments, that they consist of an equal number of privates with other battalions; that particular care be taken that no persons be appointed to office or enlisted into said Battalions, but such as are good seamen, or so acquainted with maritime affairs as to be able to serve to advantage by sea, when required. That they be enlisted and commissioned for and during the present war with Great Britain and the colonies, unless dismissed by Congress. That they be distinguished by the names of the first & second battalions of American Marines, and that they be considered a part of the number, which the continental Army before Boston is ordered to consist of.

Warm-up

Coaches Warm Up

Metcon

Metcon (Time)

7 Rounds

Run 100m

10 Shoulder to OH 135/95lbs

Notes

This Metcon is a great piece to work on transitions. Run should be fast but not an all out sprint the whole time. As soon as you get back pick the bar, no hesitations and do them unbroken as long as possible.

11/08/2017

CrossFit Habu – CrossFit

Warm-up

3 Steady Rounds

15 Jumping Lunges

10 Light Snatch Balance

5 Strict Pull Ups

**Its not a race

Strength

A: Back Squat (Work up to a heavy single around 90%)

B: Back Squat (5×3 @ 87.5%)

Metcon

Metcon (Time)

10 Rounds

4 Pull Ups

8 Burpees

8 DB Overhead Squats

(Alternate Arms Each Round)

Rest :30 sec
RX+ (Competitors Only)

10 Rounds

4 Bar Muscle Ups

8 Burpees to 6″ Target

8 DB Overhead Squats 70/50lbs

(Alternate Arms Each Round)

Rest :30

Notes

**Warm up the DB ohs really well, those should not slow you down in this Metcon.

**With such short rest the burpees do not need to be incredibly fast, just stay consistent.