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CROSSFIT SWEETWATER & HELL'S BELLES & BEASTS
CrossFit Sweetwater
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Welcome to the CrossFit Sweetwater Newsletter!  

Important News:

  • Sign up for the CrossFit Open here!
  • New website is up and linked to our social networks.
  • There's a class action lawsuit against Cellucor and MusclePharm, you can find this info here. Basically they say this: The lawsuit alleges that these amino nitrates do not provide the claimed advantages over their standard counterpart amino acids, and additionally that they are not proven safe as required for new dietary ingredients

Below you will find the workouts for the week.  Look forward to seeing everyone!

WODS
 

Monday, 2/1/2016

PRE-WOD

Every two minutes, for 16 minutes (8 sets of):
Front Squat x 3-4 reps

WOD

Complete as many rounds and reps as possible in 6 minutes of:
30 Wall Ball Shots
30 Pull-Ups
30 Double-Unders

HBKBC020116 Monday 
Mobility Culture:
Thought of the day: Life’s a long, long ride.
20 calorie Assault Bike, PVC, Lizard Crawl, balance walks
Bridges & Monkey Business
SKB: 5 GS/Halos, 5 L/R Swings/Windmills DKB: 5 FS/Squat Zots
Sit Up Complex:
SPP (Special Physical Preparation):
Front Squat 4 sets 10 reps 60-80% BW
Dead Lift 4 sets 8 reps BW+
GPP (General Physical Preparation):
Complete as many rounds and reps as possible in 6 minutes of:
30 Wall Ball Shots
30 Pull-Ups
30 Double-Unders 
Bonus: 22 days of 22 push ups for the 22 Veterans who die everyday.
2 Stretches for 2 Weeks: Indian Sit: 4 min of 30 sec rock, 30 sec hold

Tuesday, 2/2/2016

PRE-WOD

Five sets of:
Snatch x 1.1.1
(rest 5-7 seconds between singles)
Rest 2 minutes

WOD

In teams of two, alternate sets to complete 3 each of:
10 Power Cleans (185/135 lbs)
400 Meter Run

HBKBC020216 Tuesday
Mobility Culture:
Thought of the day: Never compare yourself to others.
20 calorie Assault Bike, PVC, Lizard Crawl, balance walks
Bridges & Monkey Business
SKB: 5 GS/Halos, 5 L/R Swings/Windmills DKB: 5 FS/Squat Zots
Sit Up Complex:
SPP (Special Physical Preparation):
Tactical Weight (TW) Reset
10 min EMOM TW
3 DKB FS + 3 DKB PP
GPP (General Physical Preparation): 
3 rounds:
10 DKB Dead Stop Cleans (TW+/++)
400 Meter Run 
Bonus: 22 days of 22 push ups for the 22 Veterans who die everyday.
2 Stretches for 2 Weeks: Cossack: 4 min of 30 sec rock, 30 sec hold

Wednesday, 2/3/2016

PRE-WOD

Five sets of:
Unsupported Seated Strict Press x 4-5 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes

WOD
Against a 7-minute running clock, complete:

500 Meter Row
immediately followed by…
As many rounds and reps as possible of:
10 Single-Arm Presses (5 each arm @ 55/35 lbs)
10 Box Jump-Overs
HBKBC020316 Wednesday
Mobility Culture:
Thought of the day: Stop thinking so much and start acting.
20 calorie Assault Bike, PVC, Lizard Crawl, balance walks
Bridges & Monkey Business
SKB: 5 GS/Halos, 5 L/R Swings/Windmills DKB: 5 FS/Squat Zots
Sit Up Complex:
SPP (Special Physical Preparation):
Push Press 4 sets 10 reps 40-60% BW
Row 4 set 10 reps 40-60% BW
GPP (General Physical Preparation):
Against a 7-minute running clock, complete:
500 Meter Row
immediately followed by…
As many rounds and reps as possible of:
10 Single-Arm SKB TW+ Presses (5 each arm)
10 Box Jump-Overs
Bonus: 22 days of 22 push ups for the 22 Veterans who die everyday.
2 Stretches for 2 Weeks Indian Sit: 4 min of 30 sec rock, 30 sec hold
 

Thursday, 2/4/2015

PRE-WOD

Every two minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 45-55%
*Set 2 – 5 reps @ 55-65%
*Set 3 – 3 reps @ 65-75%
*Set 4 – 2 reps @ 75-85%
*Set 5 – 2 reps @ 80-90%

followed by…

Every two minutes, for 4 minutes (2 sets):
Back Squat x 4-5 reps @ 80-85%

WOD

Two sets of:
Complete as many rounds and reps as possible in 3 minutes of:
10 Ground to Overhead
10 Overhead Squats
10 Burpees

Rest 3 minutes between sets, and complete a total of two sets. Start the second set where you left off when time ran out on the first. Recommended weights 95/65 lbs.

HBKBC020416 Thursday
Mobility Culture:
Thought of the day: Make peace with the past or you’ll pay for it.
20 calorie Assault Bike, PVC, Lizard Crawl, balance walks
Bridges & Monkey Business
SKB: 5 GS/Halos, 5 L/R Swings/Windmills DKB: 5 FS/Squat Zots
Sit Up Complex:
SPP (Special Physical Preparation):
5 min SKB TW Snatch Test
GPP (General Physical Preparation):
Two sets of:
Complete as many rounds and reps as possible in 3 minutes of:
10 DKB TW Ground to Overhead
10 Overhead Squats
10 Burpees
Rest 3 minutes between sets
Bonus: 22 days of 22 push ups for the 22 Veterans who die everyday.
2 Stretches for 2 Weeks: Cossack 4 min of 30 sec rock, 30 sec hold

Friday, 2/5/2016

PRE-WOD

8 Rounds (14 Minutes) – EMOM, perform:
-Odd minute: 3x push press + 2x push jerk + 1x split jerk (Work up to a max for the day)
-Even minute: Strict Pull-Ups x Max reps

WOD

15-12-9-6-3 reps for time of:
Assault Bike, Calories
Clean & Jerk 135/95

HBKBC020516 Friday
Mobility Culture:
Thought of the day: Assume nothing and question everything.
20 calorie Assault Bike, PVC, Lizard Crawl, balance walks
Bridges & Monkey Business
SKB: 5 GS/Halos, 5 L/R Swings/Windmills DKB: 5 FS/Squat Zots
Sit Up Complex:
SPP (Special Physical Preparation):
10 min EMOM GGBBB+ tempo 12 rpm
DKB C+J 
GPP (General Physical Preparation):
Three sets for max reps/calories:
60 seconds Row for calories
30 seconds Rest
60 seconds Kettlebell Swings
30 seconds Rest
60 seconds Renegade Rows
30 seconds Rest 
Bonus: 22 days of 22 push ups for the 22 Veterans who die everyday.
2 Stretches for 2 Weeks Indian Sit: 4 min of 30 sec rock, 30 sec hold
 

 

Saturday, 2/06/2016

WOD

In teams of two, complete as many rounds and reps as possible in 30 minutes of:

“Dissecting Kelly”
400 Meter Run
30 Box Jumps (24″/20″)
30 Wall Ball Shots (20/14 lbs.)

Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 30 Box Jumps, Partner A will perform 30 Wall Ball Shots, and Partner B will run 400 meters – and so on for 30 minutes.

 

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