Category: . P.E. Women


8/23 PE

Filed Under: . P.E. Men, . P.E. Women by Dan Burns — 2 Comments
August 24, 2017

Sophomores
3:10 — Warm-up Game: CF Dodgeball
3:15 — Skills: Pull-ups, dips
3:30 — WOD: 15min AMRAP: 15 wallballs, 15m overhead meball walking lunge, 250m medball run
3:50 — Mobility: squat archetype #1

Freshmen
4:10 — Warm-up Game: CF Dodgeball
4:15 — Movement: Lunge
4:25 — WOD 1: 30m walking lunge; 30m overhead walking lunge with medball
4:30 — Movement: Deadlift (2)
4:35 — Lecture: Why Form Matters
4:45 — WOD 2: 3 RFT: 6 deadlifts (115/75), 10 squats, run 2 laps (in any order)
5:00 — WOD 3: 3 rounds: 30s hollow holds, 1 min rest

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PE 8/21 Benchmarks 3

Filed Under: . P.E. Men, . P.E. Women by Dan Burns — 1 Comment
August 24, 2017

Sophomores

3:10 — Warm-up/ 2min sit-up benchmark
3:20 — Deadlift 3-3-3-3
3:35 — Lecture: How to Warm Up
3:45 — WOD: “Benchmark” 12 min AMRAP: 200m run; 10 deadlifts, 135lb/75; 10 burpees
3:57 — 3 rounds: hollow rocks 30s, 1 min rest

Freshmen
4:10 — Warm-up/ 2min sit-up benchmark
4:15 — Deadlift instruction
4:25 — Find deadlift 5RM
4:45 — Lecture: Your body is a tool
4:55 — WOD: 10 min AMRAP: Run 2 laps around purple stripe, 10 burpees, 10 squats

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PE 4/3

Filed Under: . P.E. Men, . P.E. Women by Dan Burns — 1 Comment
April 6, 2017

Strength:
Work up to a heavy front squat

CrossFit.com WOD:
6-9-12-9-6 reps of:
Burpees over the bar
Front squat (185/135)
Chest-to-bar pull-ups

*Scale weight for front squats to 75-80% of 1RM

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2/13 P.E. Couplet

Filed Under: . P.E. Men, . P.E. Women by Mr. H — 5 Comments
February 13, 2017

Endurance: 4×400, 1 min. rest

For time:
21 shoulder press (95/65) – 400m run
21 push press – 400m run
21 push jerk – 400m run

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PE 2/6

Filed Under: . P.E. Men, . P.E. Women by Dan Burns — 1 Comment
February 7, 2017

Marathoners
Short intervals: 60s on, 60s off until pace/form deteriorates

WOD
10 min EMOM: 2 power clean and jerks @70% of 1RM
Then
8 min AMRAP: 9 GHD sit-ups, 6 overhead squats (95/65)

Others
Strength: Work up to find 1RM shoulder press
WOD: 2 rounds for time of-
10 shoulder press (115/75)
50 double-unders
10 push press (115/75)
50 double-unders
10 push jerk (115/75)

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PE 2/1

Filed Under: . P.E. Men, . P.E. Women by Dan Burns — 1 Comment
February 2, 2017

Marathoners
Long interval: 4 x 10 min w/ 2 min rest

Others
As a team of 2, complete for time:
800m Farmer’s Carry 53/35
400m Front Rack Carry 53/35
200m Overhead Carry 53/35
*The 2-person team can divide up the 800m, 400m, and 200m carries between them in any manner they choose, but the 800m must be completed before beginning the 400m, which must be completed before beginning the 200m.

Then…

AMRAP 12 minutes of:
200m run
8 wall balls (20/14)
*Person A does one round then tags out with person B who does one round. This sequences repeats for 12 minutes.

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