Monday, October 14th

CROSSFIT 

Skill:

10 minutes of Handstand work

WOD:

17 minute AMRAP of...

5 Complexes: Squat Clean + Rt leg Lunge + Lt Leg Lunge (65/95),  CRX: (75/115)
10 HSPUs  CRX: Strict HSPU's
15 V-ups

ON-RAMP

Skills:

Clean & Jerk
Toes 2 Bar
Box Jumps

WOD:

8 minute AMRAP of...

8 Hang Clean & Jerks
8 Toes 2 Bar
8 Box Jumps

Tuesday, October 15th

CROSSFIT

Strength:

Overhead Squat (5-3-1) @ 75%, 85%, 95% of 1RM

WOD:

7 Rounds for time...

7 Ring Dips
7 Power Snatch (65/95),   CRX: (95/135)
7 Burpee Box Jumps (20/24),   CRX: (24/28) * Men use 45# plate on 24" Box.


OLY

With Barbell Only 
(x3) Strict Press, Push Press, Push Jerk & Split Jerk
(x3) Clean Pull: From mid-thigh, above knee & below knee
(x3) Clean High Pull: From mid-thigh, above knee & below knee
(x3) Power Clean: From mid-thigh, above knee & below knee

Then @ 50% 1RM,
(x3) Clean: from mid-thigh received in 1/4 squat
(x3) Clean: from above knee received in 1/2 squat 
(x5) complex: 1 Full Squat Clean + 2 Split Jerks 

Then @ 75% of 1RM,
(3x) Complex: 1st Pull with 2 second pause + Full Squat Clean 
(x3) Complex: Power Clean + 2 Front Squats + 1 Split Jerk
(x5) Full Squat Clean & Jerk 

Then @ 110% 1RM 
(x3) Clean Pull, Clean High Pull, 1st Pull with 2 second pause 

Wednesday, October 16th

CROSSFIT 

Strength:

Deadlift Deload (5-5-5) @ 60%, 65%, 70% of 1RM

'ASHLEY'S B-DAY WOD'

4 Rounds for time...
15 Toes 2 Bar
10 Heavy Clean & Jerk (95/135),   CRX: (115/155)
15 Pull Ups,   CRX: C2B Pull Ups
29 Double Unders

ON-RAMP

Skills:

Snatch
Push-ups
Sit-ups

WOD:

8 minute AMRAP of...
6 Hang Snatch
9 Push-ups
12 Sit-ups


Thursday, October 17th


CROSSFIT 

Skills: 

Tabata Ab Circuit 

Rest while setting up for WOD

WOD: 

4 Rounds for time..

8 Barbell Sumo High Pulls (65/95),   CRX: (75/115)
10 HR Push ups,   CRX: Deficit Push Ups using 45# Plates
12 One Arm KB Snatch, (Alt. Arm) (35/53)

OLY

With Barbell only, 
(x3) Snatch Pull: from hip, mid-thigh & above knee  
(x3) Snatch High Pull: from hip, mid-thigh & above knee 
(x3) Muscle Snatch: from hip, mid-thigh & above knee
(x3) Power Snatch: from hip, mid-thigh & above knee
(x5) Snatch Balance 

Then @ 50% 1RM, 

(x3) Snatch: from mid-thigh received in 1/4 squat 
(x3) Snatch: from above the knee received in 1/2 squat 
(x3) Snatch: from ground received in full squat 
(x5) Complex: 1 Power Snatch + 2 Overhead Squats 

Then @ 75% 1RM,
(x3) Complex: 1st Pull with 2 second pause + Power Snatch + OHS 
(x3) Full Squat Snatch with 2 second pause at bottom 

Then @ 110% 1RM,

(x3) Snatch Pull, Snatch High Pull, 1st Pull with 2 second pause 

Friday, October 18th

CROSSFIT 

Strength:

Find your 1RM Push Press

WOD:

"Death by Thrusters"
Ascending Thruster Ladder (65/95),   CRX: (75/115)
1st minute 1 thruster
2nd minute 2 thrusters
3rd minute 3 thrusters
Keep ascending in reps until you can't complete required reps in the minute.

One minute rest

Then...
EMOM 6 Burpee's until the last person fails on the thruster ladder. CRX: 8 Burpee's

ON-RAMP

Skills:

Front Squats
Burpees
Sumo Hi-Pulls (Barbell)

WOD:

3 Rounds for time..
8 Front Squats
12 Burpees
15 Sumo Hi-pulls (Barbell)

Saturday, October 19th

CROSSFIT 

TeamWOD

Monday, October 7th

CROSSFIT 

Strength:

Deadlift (5-3-1)
@ 75%, 85%, 95% of 1RM

WOD:

For time...

15-12-9-6-3
Front Squats (65/95)
Push-ups
Knees 2 Elbows

ON-RAMP

Skills:

Row
Air Squats
Pull-ups/Ring Rows
Dips (Ring/Paraletts)

WOD:

For time...
500 m Row
15-12-9
Air Squats
Pull-ups/Ring Rows
Dips (Ring/Paralettes)

Tuesday, October 8th

CROSSFIT 

Strength:

OHS (3-3-3)
@ 80%, 85%, 90% of 1RM

WOD:

17 min AMRAP of ....
5 Strict Pull-ups
10 Front Rack Lunges (45/75)
15 V-Ups

OLY

With Barbell only,
(x5) BNK Strict Press (clean grip)
(x5) BNK Snatch Grip Push Press
(x5) Snatch Balance
(3x5) OHS (rest 30 sec. b/t set with barbell on back)

(x3) Snatch Pull: from hip, from mid-thigh, from above knee
(x3) Snatch High Pull: from hip, from mid-thigh, from above knee
(x3) Muscle Snatch: from mid-thigh, above knee, below knee
(x3) Power Snatch: from mid-thigh, above knee, below knee

Then @ 50% 1RM,
(2x3) Complex: 1 Power Snatch + 2 OHS
(x3) Snatch: from mid-thigh received in 1/4 squat,
                    from above knee received in 1/2 squat,
                    from below knee received in full squat.
(x3) 1 Stop Snatch: 1st pull with pause, then explode into full squat snatch

Then @ 75% 1RM
(x5) Full Squat Snatch with 2 second pause at bottom.

Then @ 110% 1RM
(2x3) 1st Pull with 2 second pause above knee
(2x3) Snatch Pull
(2x3) Snatch High Pull


Wednesday, October 9th

CROSSFIT

Skills:

5 minutes of Double Unders Practice

Then:

3 Rounds for total reps/cal of...

2 min ME Cal Row
1 min Rest
2 min ME Slam Balls
1 min Rest
2 min ME Burpees
1 min Rest

ON-RAMP

Skills:

Deadlift
Med Ball Cleans
V-Ups

WOD:

4 Rounds for time...
6 Deadlifts (light weight)
9 Med Ball Cleans
12 V-Ups

Thursday, October 10th

CROSSFIT 

Strength:
Shoulder Press Deload (5-5-5)
@ 60%,65%, 70% of 1RM

WOD:

3 Rounds for time of...
400 M Run
7 Thrusters (65/95)
14 Box Jumps
21 Double Unders

OLY
With Barbell only:
(x5) Strict Press, Push Press, front squat with 2 sec. pause at bottom.
(x5) Power Clean: from mid-thigh, above knee, below knee.
(x5) Jerk Balance, On-toe Jerk Unders

Then with 50% 1RM:
(2x5) Roman Deadlift
(x3) Clean (full squat): from mid-thigh, above knee, ground.
(2x3) BNK Split Jerks
(x5) Complex: 1 Power Clean + 2 Front Squats + 1 Split Jerk.

Then @ 75% 1RM,
(2x5) Roman Deadlifts
(x5) Clean 1st Pulls, Clean Pulls, Clean High Pulls.
(x5) Pendlay Rows
(x5) Complex: 1st Pull with 2 second pause + Squat Clean + 2 Split Jerks.


Friday, October 11th

CROSSFIT

"Elizabeth"
For time....
21-15-9
Cleans (135/95)
Ring Dips

3 min rest then...

9-15-21
Ring Rows
Wall Balls (20/14)
*Record Elizabeth and total time

ON-RAMP

Skills:

Shoulder Progressions
Kettle Bell Swings
Wall Balls


WOD:

For time...
10-8-6-4-2 of
Push Press
Kettle Bell Swings
Wall Balls

Saturday, October 12th

CROSSFIT

Team- WOD

Monday, September 30th

CROSSFIT 

"2007 Games Final WOD"

For Time,
1000M Row,
Then with no rest,
5 Rounds of
25 Pull-ups
7 Shoulder to Overhead (95/135)

ON-RAMP

Skills:
Shoulder Progressions
Kettle Bell Swings
Wall Balls

Wod
For Time:
10-8-6-4-2 of
Push Press
Kettle Bell Swings
Wall Balls

Tuesday, October 1st

CROSSFIT 

Strength:
3x ME Ring Dips
*2 min rest b/t sets

WOD:
12 min AMRAP of,
3,3 - 6,6 - 9,9 - 12,12 etc...
Deadlifts (95/135)
Burpee Box Jumps

OLY
With Barbell,
(x3) Front Squat with pause at bottom.
(x3) Power Clean: From mid-thigh, above knee & below knee.
(x3) Shoulder press, Push Press, Push jerk & Split Jerk.
(x3) Jerk Balance, On-toe Jerk Unders

Then @ 50% 1RM
(x2) Power Clean + Front Squat: from mid-thigh, above knee & floor.
(x2) Squat Clean: from mid-thigh, above knee & floor.
(x3) 1 Power Clean + 2 Split Jerks

Then @ 75% 1RM
EMOM for 5 minutes: 1st Pull with 2 sec. pause + 1 Squat Clean + 2 Split Jerks

Wednesday, October 2nd

CROSSFIT

Strength:
Shoulder Press (5-3-1) @ 75%, 85%, 95% of 1RM

WOD
For Time,
"Randy"
75 Snatches (45/75)
Rest 3 minutes then...
75 Air Squats

*Record "Randy" & total time

ON-RAMP


Skills:
Snatch
Push-ups
V-ups

WOD:
8 minute AMRAP of,
6 Hang Snatch
9 Push-ups
12 V-ups

Thursday, October 3rd

CROSSFIT

Skills:
10 minutes of skills practice,
Athletes option (DU's,HS work, MU progressions, ext...)

WOD
For Time,
5 Rounds of,
400 M Run
5 HSPUs
10 Russian Twists (15/25)
15 Wall Balls (14/20)

OLY
With Barbell Only
(x5) BNK Strict Press
(x5) BNK Snatch Grip Push Press
(x5) OHS with pause at bottom
(x5) Snatch Balance
(x5) Sotts Press

Then with 50% 1RM
(x3) Hang Power Snatch from mid-thigh, above knee and ground.
(x3) Hang Snatch from above knee received in half squat & from the
ground received in full squat.
(x3) 1 Stop Squat Snatch (1 sec. pause above knee, explode into full squat)
(x3) Complex: 1 Power Snatch + 2 OHS

Then @ 75% 1RM, EMOM for 5 minutes:
Complex: 1 First Pull with 2 sec. pause + 1 full Squat Snatch


Friday, October 4th

CROSSFIT

Strength:
OH Squats (5-5-5) @ 75%, 80%, 85% of 1RM

WOD
(x2) 9 minute AMRAP's with 2 minutes rest b/t,
5 Bear Complex (75/115)
15 KB Swings (35/53)
25 Double-Unders

ON-RAMP


Skills:
Front Squats
Burpee's
KB Sumo Hi-Pulls

WOD
3 Rounds for time:
8 Front Squats
12 Burpee's
15 KB Sumo Hi-Pulls


Saturday, October 5th

CROSSFIT 

Team WOD - Coaches Choice

Monday, September 23rd

Crossfit 

10 minutes of Mobility

WOD:
For time:
"Fran"
21-15-9
Thrusters (65/95)
Pull-ups

3 minute rest, then

9-15-21
Power Cleans (65/95)
Box Jumps
*Record "Fran" time and total time.

On-Ramp

Skills:
Power Cleans
Ring Dips
Box Jumps

WOD:
8 minute AMRAP
8 Hang Cleans
8 Ring Dips
8 Box Jumps

Tuesday, September 24th

Crossfit 

Strength:
Dead Lift (3-3-3) @ 80%, 85%, 90% of 1RM

WOD:
5 Rounds for time,
10 Clapping Push-ups
20 V-ups
30 Slam Balls

Oly
With barbell only,
(x5) Hang Power Clean from above knee
(x5) Tall Cleans received in full Squat
(x5) BNK Strict Press
(x5) Jerk Balance
(x5) On toe Jerk Unders

Then @ 50% 1RM
(x3) Hang Squat Cleans from above the knee
(x3) Squat Cleans from ground
(2x3) Split Jerks

Then @ 75% 1RM
(x5) Complex: 1st pull to above knee with 2 second pause +
Squat Clean from ground with 2 second pause at bottom +
2 Split Jerks



Wednesday, September 25th

Crossfit

Strength:
Should Press (3-3-3) @ 80%, 85%, 90% of 1RM

Then:
15 minute AMRAP of,
8 Handstand Push-ups
12 Jumping Squats
16 KB Cleans (53/35) Alt. Arms

On-Ramp

Skills:
Dead Lift
Med Ball Cleans
Toes 2 Bar/Knees to Elbow

WOD:
4 Rounds for time...
6 Dead Lifts (light weight)
9 Med Ball Cleans
12 Toes 2 Bar/K2E

Thursday, September 26th

Crossfit 

Not for time:
10 Tire Flips

WOD:
For time:
1000 meter Row,
Then 4 Rounds of,
12 Wall Balls (20/14)
10 Toes to Bar
8 Power Snatches (95/65)

Oly
With Barbell only,
(x5) BNK Snatch Grip Push Press
(x5) Snatch Balance
(x3) OH 1/4 Squats, (x3) OH 1/2 Squats, (x3) OH Full Squats

(x3) Hang Snatch from mid-thigh received in 1/4 squat,
(x3) from above knee received in half squat,
(x3) from below knee received in full squat.

Then @ 50% 1RM
(x5) Complex: Power Snatch + 2 Overhead Squats.
(x5) Complex: 1st pull to above knee with 2 sec. pause +
Full Squat Snatch from ground with 2 second pause at bottom of Squat.

Friday, September 27th

Crossfit 

10 Minutes of Mobility

Strength:
Find 1 RM Overhead Squat

WOD:
12 minute AMRAP of,
30 Double Unders
20 Goblet Lunges (53/35)
10 Burpees

On-Ramp

Skills:
Air Squats
Pull-ups/ Ring Rows
Sit-ups

WOD:
500 m Row
21-15-9
Pull-ups/Ring Rows
Air Squats
Sit-ups

Saturday, September 28th

TEAM WOD

Monday, September 16th

Crossfit 

Strength:
Shoulder Press (5-5-5) @75%, 80%, 85% of 1RM

WOD
For Time:
Box Jumps 10-9-8-7-6-5-4-3-2-1
Deadlift (body wt.) 1-2-3-4-5-6-7-8-9-10

On-Ramp 

Skills:
Shoulder Progressions
Kettle Bell Swings
Wall Balls

Wod
For Time:
10-8-6-4-2 of
Push Press
Kettle Bell Swings
Wall Balls

Tuesday, September 17th

Crossfit 

Skills:
10 minute of Double Under practice

WOD
3 Rounds for total reps/cal of:
Tabata Calorie Row
1 minute rest,
Tabata (Alt. between) KB Snatches/Toes 2 Bar
1 minute rest,
Tabata (Alt. between) Push-ups/Sit-ups
Tabata= 8 rounds of 20 sec. of work & 10 sec. of rest

OLY

With barbell only:
(x3) Shoulder Press, Push Press, Push Jerk.
(x3) Power Clean: from mid-thigh, above knee, below knee.
(x3) Front Squat: half squats, full squats (pause at bottom of squats)
(x3) Jerk balance, On-toe Jerk Unders.

Then @ 50% 1RM
(x3) Full Squat Cleans: from mid-thigh, above knee, ground.
(x3) Complex: 1st Pull + Squat Clean.
        *Perform 1st Pull, then return to ground before performing squat clean.
(x3) Split Squats: right leg forward, left leg forward.

Squat Clean & Split Jerk (5-3-1) @ 80%, 85%, 90% of 1RM.
30 sec. reset b/t reps., 90 sec. rest b/t sets.

Wednesday, September 18th

Crossfit 

Not for time:
 3x (4x25 meter) Shuttle Sprints

WOD
For Time:
60 Double-unders
40 Slam Balls (20/15)
20 Pull-ups
10 Thrusters (95/65)
20 Pull-ups
40 Slam Balls
60 Double-unders

On-Ramp 

Skills:
Snatch
Push-ups
V-ups

WOD:
8 minute AMRAP of
6 Hang Snatch
9 Push-ups
12 V-ups

Thursday, September 19th

Crossfit

Skills
10 minutes of Handstand Work

WOD
For time:
40-30-20-10
Wall Balls (20/14)
Sumo High Pulls (75/45)

Oly
With barbell only:
(x3) BNK Press (clean grip), BNK Snatch Grip Press.
(x3) BNK Snatch Grip Push Press, BNK Snatch Grip Push Jerk.
(x3) Power Snatch: from mid-thigh, above knee, below knee.
(x3) Complex: 1st Pull + Full Squat Snatch.
        *Perform 1st Pull, then return to ground before performing squat snatch.

Then @ 50% 1RM
(x3) Complex: 1 Power Snatch + 3 Overhead Squats
(x3) Snatch Pulls from mid-thigh, above knee.
(x3) Snatch High Pulls from above knee, ground.

Full Squat Snatch (3-3-3) @ 75%, 80%, 85% 1RM
30 sec. reset b/t reps., 90 sec. rest b/t sets.

*BNK = Behind the neck.

Friday, September 20th

Crossfit

Strength
Front Squats (5-5-5) @ 60%, 65%, 70%, 1RM

WOD
20 minute AMRAP of,
5 Hang Cleans (95/65)
10 OTB Burpee's
15 KB Swings (53/35)

On-Ramp 

Skills:
Front Squats
Burpee's
KB Sumo Hi-Pulls

WOD:
3 Rounds for time:
8 Front Squats
12 Burpee's
15 KB Sumo Hi-Pulls

Saturday, September 21st

Team WOD

Monday, September 9th

CrossFit
WOD:
"Nasty Girls"
3 rounds for time,
50 Air Squats,
7 Muscle Ups (bar or rings)
10 Hang Cleans (135/95)

"Nasty Girls Substitute" *Use this version if unable to perform Muscle Ups.
3 rounds for time,
50 Air Squats,
15 Pull Ups
15 Ring Dips
10 Hang Cleans (135/95)

On-Ramp
Skills:
Row
Air Squats
Pull ups / Ring Rows
Sit Ups

WOD:
For Time,
500 meter Row,
Then, 21-15-9
Pull Ups / Ring Rows
Air Squats
Sit Ups

Tuesday, September 10th

CrossFit
Strength:
Front Squats (5-3-1) warm up, then @ 75%, 85%, 95% 1RM

WOD:
12 minute AMRAP of,
40 Double Unders (scale with 40 DU attempts or 120 Singles)
5 Snatch Complexes: 1 Snatch + 2 OH Squats (95/65)
15 Wall Balls (20/14)

OLY
With Barbell Only,
x5 Snatch Pull from hip,
x5 Snatch High Pull from hip,
x5 Power Snatch from hip,
x5 Quarter OHS, Half OHS, Full OHS

Then @ 50% 1RM
x3 Complexes: 2 Snatch High Pulls + 1 Snatch (from ground)
x3 Complexes: 3 BNK Snatch Grip Push Press + 3 OH Squats
x5 Snatch pause above knee (2 sec. pause at top of knee, then explode into Squat Snatch)
(2x3) Heaving Snatch Balance

Full Squat Snatch (5-5-5) @ 70%, 75%, 80% 1RM
30 sec. reset b/t reps, 90 sec. rest b/t sets

Wednesday, Sept 11th

CrossFit
WOD:
"911 Hero Wod"
1 Round for time of,
2001 meter Row or 2001 meter Run (5 laps) *Athletes Option to Row or Run.
11 Box Jumps (24/20)
11 Thrusters (135/95)
11 C2B Pull Ups
11 Power Cleans (135/95)
11 Handstand Push Ups
11 KB Swings (53/35)
11 Push Jerks (135/95)
11 Toes 2 Bar
11 Deadlifts (135/95)
2001 meter Row or 2001 meter Run (5 laps) *Athletes Option to Row or Run.

On-Ramp
Skills:
Deadlift
Med Ball Cleans
Toes 2 Bar

WOD: 4 Rounds for time,
6 Deadlifts
9 Med Ball Cleans
12 Toes 2 Bar / K2E

Thursday, September 12th

CrossFit
Strength:
Deadlift: (5-5-5) warm up, then @ 75%, 80%, 85% 1RM

WOD: 5 Rounds for time,
10 Turkish Get Ups (53/35)
20 Russian Twist (45/25) plate.

OLY
(1x4) Each Movement with Barbell Only
Clean Pull from hip, Clean High Pull from hip,
Strict BNK Shoulder Press, Press from Split Position,
Quarter Squats, Half Squats, Full Squats,
Roman Deadlifts

Then @ 50% 1RM
(2x4) 2 Stop Clean Pulls
*2 sec. pause 2 inches from ground, pause above knee, explode into Clean Pull.
(2x3) Complex: 3 Push Press + 2 Jerk Grip OH Squats

Then @ 75% 1RM
(2x3) Squat Clean pause into Push Jerk (2 sec. pause at bottom of squat)
(2x3) BNK (behind neck) Split Jerks with 3 sec. pause in Split position

Squat Clean & Split Jerks (3-3-3) @ 75%, 80%, 85% 1RM
30 sec. reset b/t reps., 90 sec. rest b/t sets



Friday, September 13th

CrossFit
Not for time:
5 rope climbs

WOD:
EMOM for 20 minutes:
Odd minutes: 4 Curtis P's (95/65)
*Complex: Clean + Right Leg Lunge + Left Leg Lunge + Push Press
Even minutes: 8 Burpee's

On-Ramp
SKILLS:
Power Cleans
Ring Dips
Box Jumps

WOD: 8 minute AMRAP of,
8 Hang Cleans
8 Ring Dips
8 Box Jumps

Saturday, September 14th

TEAM WOD
Coaches Choice

Monday, September 2nd

CrossFit
LABOR DAY WOD
Coaches Choice

Tuesday, September 3rd

CrossFit
MOBILITY:
10 to 15 minutes.

WOD:
4 minute AMRAP of 10 Burpee's & 7 Strict Pull ups,
2 minute rest,
6 minute AMRAP of 20 Box Jumps & 12 Push ups,
2 minute rest,
8 minute AMRAP of 30 Double Unders & 15 V-ups

Oly
With barbell only,
(x5) Strict Snatch Press
(x3) Perform each movement with pause at bottom; 1/4 OHS, 1/2 OHS, Full OHS.
(x5) Snatch Balance
(x3) of each movement from hip; 2nd Pulls, Hi-Pulls, Muscle Snatch.

Then @ 50% 1RM
(x3) Squat Snatch from mid-thigh
(x3) Squat Snatch from above knee
(x3) Squat Snatch from ground

Then:
Full Squat Snatch (3-3-2-2-1) @ 65%, 70%, 75%, 80%, 85% of 1RM.
* 30 sec. reset b/t reps, 90 sec. rest b/t sets.

Wednesday, September 4th

CrossFit
STRENGTH:
Front Squat (3-3-3) warm up, then @ 80%, 85%, 90% 1RM

WOD:
400 meter Pinch Carry (25/15) bumper plates,
Then, with no rest, 3 rounds of,
25 Wall Balls,
12 Power Snatches (95/65)
8 Knees 2 Elbows

On-Ramp
SKILLS:
Snatch
Push ups
V-ups

WOD:
8 minute AMRAP of,
6 Hang Snatches
9 Push ups
12 V-ups

Thursday, September 5th

CrossFit
SKILLS
15 minutes of Muscle up progression work.

WOD
15 minute AMRAP of,
8 Pistol Squats
12 Tall Cleans (75/45)
16 Sit ups

Oly
After warm up, with Barbell only,
(x5) Front Squats, Tall Cleans, Jerk Balance, On Toe Jerk Unders.

Then with 50% 1RM,
(x4) Clean from mid-thigh received in 1/4 Squat.
(x4) Clean from launch (above knee) received in 1/2 Squat.
(x4) Clean from ground received in Full Squat.
(x4) BNK Split Jerks (behind the neck)

Complex:
1 Clean + 2 Split Jerk (3-3-3-2) @ 70%, 75%, 80%, 85% 1RM
30 second reset b/t reps, 90 sec. rest b/t sets.

Then @ 100% 1RM
(3x3) 1st Pull from ground to above knee with 2 second pause above knee.

Friday, September 6th

CrossFit
STRENGTH:
15 minutes to find 1RM Shoulder Press

WOD:
"Fight Gone Bad format"
3 rounds of,
Kettle Bell Swings (53/35)
Slam Balls
Push Press (75/45)
Calorie Row
Barbell Lunges (75/45)

On-Ramp
SKILLS:
Front Squats
Burpee's
Kettle Bell High Pulls

WOD:
3 Rounds for time of,
8 Front Squats
12 Burpee's
15 KB Sumo High Pulls

Saturday, September 7th

TEAM WOD
Coaches Choice

Monday, August 26th

CrossFit
WOD:
"Grace" + 5 rounds of "Cindy"
For time;
30 Clean & Jerks (135/95),
Then, 1:1 rest period (5 minute limit on rest),
Then, 5 rounds of,
5 Pull ups
10 HR Push ups
15 Air Squats
* Record "Grace" time and total time.

On-Ramp
SKILLS:
Row
Pull-ups
Sit-ups
Air Squats

WOD:
500 meter row,
Then with no rest,
21-15-9
Pull ups / ring rows
Sit ups
Air Squats


Tuesday, August 27th

CrossFit
STRENGTH:
EMOM for 10 minutes;
1 Power Snatch + 1 Hang Squat Snatch @ 75% 1RM

WOD:
5 Rounds For time of,
9 OH Squats (115/95)
15 Box Jumps
21 Wall Balls

Oly
With Barbell Only,
x3 Snatch Pull (shrug) from hip (hi-hang).
x3 Snatch Hi-pull from mid-thigh (hang).
(3x3-pos.) Snatch from launch (above knee) received in (1) quarter (2) half (3) full squat.
x3 Snatch Balance.

Then @ 50% 1RM,
(2x4) Snatch 1st Pulls from ground with 2 sec. pause above knee.
(2x3-pos.) Snatch Press received in (1) quarter (2) half (3) full squat.
(3x2-pos.) Full Squat Snatch (1) from ground (2) from launch (above knee).
(x3) Snatch complex: 1 Power Snatch + 2 OH Squats.

Then @ 75% 1RM,
(x5) Snatch Complex: Power Snatch + OH Squat + Back Squat + Snatch Press.
(x5) Full Squat Snatch with 2 sec. pause at bottom of squat.



Wednesday, August 28th

CrossFit
STRENGTH:
3x Max Effort Ring Dips / 1 minute rest between sets.

WOD:
20 minute AMRAP of,
6 Deadlifts (225/155)
9 Toes 2 Bar
12 Walking Lunges

On-Ramp
SKILLS:
Deadlift
Med Ball Cleans
Toes to Bar / Knees to Elbows

WOD:
4 rounds for time of,
6 Deadlifts (light weight)
9 Med Ball Cleans
12 Toes 2 Bar / Knee to Elbows

Thursday, August 29th

CrossFit
STRENGTH:
Front Squats (5-5-5) @ 75%, 80%, 85% 1RM

WOD:
Six rounds for time,
6 Power Cleans (125/85)
6 Handstand Push Ups
6 Kettle Bell Sumo Hi -Pulls (53/35)
6 Thrusters (125/85)
6 Burpee's
6 One Arm Russian Kettle Bell Swings (53/35) 6 each arm, 12 total.

Oly
With Barbell Only,
x5 Front Squats with 2 second pause at bottom,
x5 Tall Cleans received in half squat,
x3 Squat Clean from launch position (above knee),
(2x4) Jerk Balance,
(2x4) On Toe Jerk Unders,

Then @ 50% 1RM,
(2x4) Clean 1st Pull from ground with 2 second pause above knee,
x4 Complex: 1 Power Clean + 2 Front Squats,
x4 Complex: 1 Power Clean + 2 Split Jerks,

Then @ 75% 1RM,
(2x4) Pendlay Rows,
x5 Complex: 1 Squat Clean + 1 Split Jerk + 1 Back Squat + 1 (BNK) Split Jerk

Friday, August 30th

CrossFit
WOD:
For Time,
1200 meter run
12 Push Jerks (135/95)
800 meter run
8 Push Jerks (135/95)
400 meter run
4 Push Jerks (135/95)
200 meter run
2 rope climbs (rx) / 60 ring rows (scale)

On-Ramp
SKILLS:
Shoulder Progressions
Kettle Bell Swings
Wall Balls

WOD:
For time,
8-7-6-5-4-3-2-1
Push Press
Kettle Bell Swings
Wall Balls

Saturday, August 31st

Team Wod
Coaches Choice

Monday, August 19th

CrossFit
STRENGTH:
Dead Lift: 20 minutes to establish 1RM.
Lift must be performed using proper technique and good form to count as 1RM. If athlete rounds back during lift or does not fully lock out at top, then lift is considered a failed attempt. Do not record failed attempts as 1RM. RECORD 1RM in WODHOPPER.

WOD:
4 rounds for time of,
7 Shoulder to OH (115/75)
12 Russian Twist (25/15) bumper plate
16 Goblet Lunges

On Ramp
SKILLS:
Med Ball Cleans
Kettle Bell Swings
V-ups

WOD:
For time: 8-7-6-5-4-3-2-1
Med Ball Cleans
Kettle Bell Swings
V-ups




Tuesday, August 20th

CrossFit
STRENGTH:
Front Squats (3-3-3) for total load.
Athlete to warm up to 1st heavy set of 3 reps then increase weight if possible.
Score is total of 3 sets (9 reps)

WOD:
20 minute AMRAP of,
9 Ring Dips
15 KB swings
21 Box Jumps

OLY
Warm up with barbell (x3) of the following movements;
Snatch pulls (shrug) from hip, Snatch high pulls from mid-thigh, Muscle Snatch from launch position (above knee).
Heaving snatch balance received in (1/4 squat, 1/2 squat, full squat) x3 each position.

Then @ 50% 1RM
(3x3) Complex: 1 Hang Power Snatch + 2 OHS
(3x3) Complex: 2 Snatch Press + 2 OHS

Then @ 75% 1RM
(2x3) Snatch 1st Pull (from ground) with 2 second pause (above knee)
(2x3) Snatch 2nd Pull (shrug) from ground.
(2x3) Snatch High Pull from ground.
(2x3) Power Snatch from ground.

Then: Full Snatch (received in full squat): x3 @ 75%, x3 @ 80%, x2 @ 85%

* 1 minute rest between each of the above sets.


Wednesday, August 21st

CrossFit
STRENGTH:
Split Jerks (5x2) at 75% 1RM, if 1RM not established, use time to establish 1RM.

WOD:
For time,
60 Wall Balls
30 Pull ups
60 Slam Balls
30 Toes 2 Bar
60 Double Unders

On Ramp
SKILLS:
Hang Snatch
Push ups
Slam Balls

WOD:
12 minute AMRAP of,
6 Hang Snatch
12 Push ups
16 Goblet Lunges

Thursday, August 22nd

CrossFit
STRENGTH:
3x ME strict handstand push ups (1 minute rest between sets)
If unable to perform strict handstand push ups then scale as follows (1) ME kipping handstand push ups (2) ME unlock elbow, descend as low as possible, push up and lock out (3) ME handstand holds (4) box handstand push ups.

WOD:
6 rounds for time of,
12 Deficit push ups (45# plate)
15 Kettle Bell Swings (53/35)
18 V-ups

OLY
With barbell only
(3x3) Jerk Balance
(3x3) On Toe Jerk Unders
(2x3) Tall Cleans

Then @ 50% 1RM
(2x3) Power Clean from mid-thigh + Split Jerk
(2x3) Power Clean from launch (above knee) + Split Jerk
(2x3) Power Clean from ground + 2 Front Squats + Split Jerk

Then @ 75% 1RM
(3x3) 1st pull from ground with 2 second pause above knee
(1x3) 2nd pull (shrug) from ground
(1x3) Clean High Pull from ground
(2x3) Full Squat Clean & Jerk from ground


Friday, August 23rd

CrossFit
STRENGTH:
Snatch (3-3-3-2) received in full squat position.
After warm up, begin 1st set of 3 reps at 75% 1RM, then increase each set by 5%. If 1RM not established then athlete should use time to establish 1RM.

WOD:
For time,
1000 meter row,
then without rest period,
5 rounds of,
3 muscle ups / 9 C2B pull ups if unable to perform muscle ups
9 heavy cleans (135/95)
18 lateral OTB burpee's

On-Ramp
SKILLS:
Sand Bag Lunges
Burpee's
Kettle Bell Snatches

WOD:
3 rounds for time of,
12 Sand Bag Lunges
12 Burpee's
12 One Arm KB Snatches (Alt. arms)

Saturday, August 24th

Team Wod
Coaches Choice

Monday Aug 12, 2013

*An RSVP is required no later than 10PM the previous night for 5AM "Olympic Lifting" AND "On-Ramp" classes

CrossFit

Back Squat: 1x8 @ 65%, 1x8 @ 70%, 1x6 @ 80%, 1x6 @ 85%

Then...

15 min AMRAP:
  • 20 Pullups
  • 20 Sit Ups
  • 20 Burpees


On-Ramp

Skills:

  • Rower
  • Air Squats
  • Pullups / Ring Rows
  • Abmat Sit-ups


WOD:

For Time:

500m Row

21-15-9 of:
  • Pullups / Ring Rows
  • Air Squats
  • Abmat Sit-ups

Tuesday Aug 13, 2013

*An RSVP is required no later than 10PM the previous night for 5AM "Olympic Lifting" AND "On-Ramp" classes

CrossFit

5K Row for Time

Ab circuit, coaches choice


Olympic Lifting

Warm Up with barbell only, no added weight:

(1x3) Snatch Pulls from the hip. 
(2-position x3) Snatch High Pulls from hip & mid-thigh. 
(3-position x3) Muscle Snatch from hip, mid-thigh and launch.
(1x4) OHS
(1x4) Snatch Balance

Then: @ 50% 1RM
(3x3) Snatch 1st Pulls with 2 second pause (pull above knee)
(1x3) Snatch Pulls (from ground)
(1x3) Snatch High Pulls (from ground)
(1x3) Snatch Press received in quarter squat.
(1x3) Snatch Press received in half squat.
(1x3) Snatch Press received in full squat.

Then: @ 75% 1RM
EMOM for 7 minutes: 1 Power Snatch + 1 Hang Snatch received in full squat.


Wednesday Aug 14, 2013

*An RSVP is required no later than 10PM the previous night for 5AM "Olympic Lifting" AND "On-Ramp" classes

CrossFit

EMOM for 5 minutes: 2 full Squat Snatches @ 75% 1RM

Then...

6 Rounds for Time:
  • 30s ME Box Jumps
  • 30s Rest
  • 30s ME Thrusters(65/95)
  • 30s Rest
  • 30s ME HR Pushups
  • 30s Rest


On-Ramp

Skills:

  • Deadlift
  • Med Ball Cleans
  • Toes 2 Bar / Knees 2 Elbows


WOD:

4 Rounds for time:
  • 6 Deadlifts
  • 9 Med Ball Cleans
  • 12 Toes 2 Bar / Knees 2 Elbows

Thrusday Aug 15, 2013

*An RSVP is required no later than 10PM the previous night for 5AM "Olympic Lifting" AND "On-Ramp" classes

CrossFit

For Total Time:

3 Rounds of:
  • 30 Double Unders
  • 5 HSPU
  • 10 T2B

*Rest 1:1

3 Rounds of:
  • 30 Double Unders
  • 5 C2B Pullups
  • 10 KB Swings

*as soon as your rest is completed for the 3rd round of DU's-HSPU-T2B you will jump right into the DU's-C2B-KB Swings


Olympic Lifting

Warm up: coaches choice.

Then: with barbell, no added weight
(2x3) Tall Cleans received in full squat
(2x3) jerk balance
(2x3) up on toes jerk unders

Then: @ 50% 1RM:
Squat cleans:
(1x3) from mid-thigh
(1x3) from launch (above knee)

Review set up, then:
(2x3) 1st pull from ground @ 50%
(1x3) squat cleans from ground @ 50%

Review split jerk, then:
(3x2) split jerks @ 50%

Then: @ 75% 1RM:
(x5) complexes: 1 squat clean + 2 front squats + 1 jerk
* 1 minute rest between sets, squat clean does not count as 1st front squats!

Friday Aug 16, 2013

*An RSVP is required no later than 10PM the previous night for 5AM "Olympic Lifting" AND "On-Ramp" classes

CrossFit

EMOM for 5 minutes: 2 Clean & Jerks @75%

Then...

4 Rounds for Time of:
  • 10 Hang Squat Cleans @ 50%
  • 20 AbMat Situps
  • 10 KB Snatch
  • 10 Push Press(same weight as hang squat cleans)
  • 20 Jump Lunges (alt. Legs)


On-Ramp

Skills:

  • Power Cleans
  • Wall Balls
  • Box Jumps


WOD:

8 Min AMRAP:
  • 4 Power Cleans
  • 8 Wall Balls
  • 12 Box Jumps

Saturday Aug 17, 2013



CROSSFIT INFERNAL BENEFIT: "Yarnell 19" BENEFIT

PLEASE ARRIVE AT 8AM FOR REGISTRATION

    19 minute AMRAP:
  • 6 heavy thrusters(95/135)
  • 30 box jumps
  • 20 over the bar burpees
  • 13 C2B pull-ups
  • * Workouts may be scaled, but will not be considered for placement.

ALL OTHER CLASSES CANCELLED FOR THE DAY

Monday Aug 5, 2013

*An RSVP is required no later than 10PM the previous night for 5AM "Olympic Lifting" AND "On-Ramp" classes

CrossFit

Back Squats: 1x10 @ 60%, 1x8@ 70%, 1x8 @ 75%, 1x8 @ 80%

*Rest 90s b/t sets

Then...

3 Rounds for time:
  • 10 HSPU
  • 40 KB Swings
  • 20 T2B


On-Ramp

Skills:

  • Clean
  • Push Jerk
  • KB Swings
  • Knee 2 Elbows


WOD:

For Time:

8,7,6,5,4,3,2,1 of :
  • Clean & Jerk
  • KB Swings
  • K2E

Tuesday Aug 6, 2013

*An RSVP is required no later than 10PM the previous night for 5AM "Olympic Lifting" AND "On-Ramp" classes

CrossFit

7 Rounds for Total Reps:

2 min AMRAP:
  • 30 Double Unders
  • 7 C2B Pullups
  • ME Burpees
  • *Rest 1 min after each round


Olympic Lifting

Snatch grip shrug (1x3) from the hip, mid-thigh & above knee.

Snatch grip high pull (1x3) from the hip, mid-thigh & above knee.

Muscle snatch (1x3) from the hip, mid-thigh & above knee.

Snatch Press (1x3) receive in quarter squat, half squat & full squat.

Squat Snatch (1x3) from the hip received in the quarter squat, from the mid-thigh received in the half squat & from above the knee received in full squat.

* Perform 3 reps in each position with barbell, no added weight.

If time remaining, EMOM for 7 minutes: 2 hang snatch at 50% 1RM.

Wednesday Aug 7, 2013

*An RSVP is required no later than 10PM the previous night for 5AM "Olympic Lifting" AND "On-Ramp" classes

CrossFit

21-15-9 of:
  • Thrusters (65/95)
  • Box Jumps
  • HR Pushups

*Run 400m between each round


On-Ramp

Skills:

  • Squat
  • Power Snatch
  • Wall Balls
  • KB Sumo Hi Pulls


WOD:

12 min AMRAP of:
  • 5 Hang Snatch
  • 10 Wall Balls
  • 15 KB Sumo Hi Pulls

Thursday Aug 8, 2013

*An RSVP is required no later than 10PM the previous night for 5AM "Olympic Lifting" AND "On-Ramp" classes

CrossFit

Row 2k

Then...

5 Rounds for of:
  • 20 Wall Balls
  • 20 Slam Balls


Olympic Lifting

Clean shrug (1x3) from the hip, mid-thigh & above knee.

Clean pull (1x3) from the hip, mid-thigh & above knee.

Power Clean (1x3) from the hip, mid-thigh & above knee.

Front Squat (1x3) with 3 second pause at bottom then 10 second count from bottom to top. Adequate rest between reps.

Squat Clean (1x3) from the hip received in the quarter squat, from the mid-thigh received in the half squat & from above knee received in full squat.

* Perform 3 reps in each position with barbell, no added weight.

If time remaining, EMOM for 7 minutes 2 squat hang cleans + jerk at 50% 1RM.

Friday Aug 9, 2013

*An RSVP is required no later than 10PM the previous night for 5AM "Olympic Lifting" AND "On-Ramp" classes

CrossFit

15 min to Find a 1 rep max Snatch

15 min to Find a 1 rep max Clean & Jerk


On-Ramp

Skills:

  • Overhead Squat
  • Power Snatch
  • Barbell Sumo-Hi Pull
  • Slam Balls
  • Burpees


WOD:

3 Rounds for Time of:
  • 6 OH Squats
  • 8 Burpees
  • 12 Slam Balls

Saturday Aug 10, 2013



TEAM WOD @ 8AM




TEAM WOD @ 9AM

Monday July 29, 2013

*An RSVP is required no later than 10PM the previous night for 5AM "Olympic Lifting" AND "On-Ramp" classes

CrossFit

"Ledesma"

20min AMRAP of:
  • 5 parallettes handstand push-ups
  • 10 toes through rings
  • 15 med ball cleans


On-Ramp

Skills:

  • Rower
  • Squats
  • Pullups
  • Pushups


WOD:

For Time:

500M Row

21-15-9:
  • Pullups
  • Squats
  • Pushups

500M Row

Tuesday July 30, 2013

*An RSVP is required no later than 10PM the previous night for 5AM "Olympic Lifting" AND "On-Ramp" classes

CrossFit

For Time:
  • Row 40 Cals
  • 20 HR Pushups
  • 10 Abmat sit-ups
  • 80 Double Unders
  • 20 HR Pushups
  • 10 Abmat sit-ups
  • 80 Double Unders
  • 20 HR Pushups
  • 10 Abmat sit-ups
  • Row 40 Cals
  • 20 HR Pushups
  • 10 Abmat sit-ups

 

Olympic Lifting

15 minutes to Establish a 3 Rep Max Snatch

Then...

  • A.) 5x2 Snatch First Pull(stop at top of knee)-heaviest possible
  • Rest 60s B/T Sets
  • B.) 5x5 Bent Over Rows-heaviest possible
  • Rest 60s B/T Sets

Wednesday July 31, 2013

*An RSVP is required no later than 10PM the previous night for 5AM "Olympic Lifting" AND "On-Ramp" classes

CrossFit

Back Squat: 1x10@60%, 1x8@65%, 1x8@70%, 1x8@75%

*Rest 90s b/t sets

Then...

12 min AMRAP:
  • 4 Hang Power Cleans(65/95)
  • 8 Thrusters(65/95)
  • 12 Ring Dips


On-Ramp

Skills:

  • Deadlift
  • Push Press
  • Med Ball Cleans
  • Abmat Situps


WOD:

4 Rounds for Time::
  • 5 Deadlifts
  • 10 Med Ball Cleans
  • 15 Situps

Thursday Aug 1, 2013

*An RSVP is required no later than 10PM the previous night for 5AM "Olympic Lifting" AND "On-Ramp" classes

CrossFit

10 Rounds for Total Reps of:

  • 20s ME KB Swings
  • 10s Rest
  • 20s ME Pullups
  • 10s Rest
  • 20s ME Burpees
  • 10s Rest


Olympic Lifting

15 min to Establish a 3 Rep Max Clean and Jerk

Then...

A.) Front Squat 1x560%, 1x5@65%, 2x5@70%

*Rest 60s b/t sets

B.) Hang Clean Hi-Pulls-heaviest possible

*Rest 60s b/t sets

Friday Aug 2, 2013

*An RSVP is required no later than 10PM the previous night for 5AM "Olympic Lifting" AND "On-Ramp" classes

CrossFit

A.) 3x3 Split Jerk-heaviest possible

*Rest 60s

B.) 3x3 1 1/4 Front Squat- heaviest possible

*Rest 60s

Then...

"Diane"

21-15-9 of:
  • Deadlifts(155/225)
  • HSPU


On-Ramp

Skills:

  • Hang Cleans
  • Front Squats
  • Thrusters
  • Ring Rows


WOD:

8 Min AMRAP of:
  • 4 Hang Cleans
  • 8 Thrusters
  • 12 Ring Rows

Saturday Aug 3, 2013



TEAM WOD @ 8AM




TEAM WOD @ 9AM



31 HEROS @ 7PM (please arrive by 6:30pm)

Monday July 22, 2013

*An RSVP is required no later than 10PM the previous night for 5AM "Olympic Lifting" AND "On-Ramp" classes

CrossFit

5 Min EMOM 2 Hang Squat Cleans @70%

*This is meant to be a warm up for your Back Squat Max. DO NOT go above prescribed weight.

Then...

25 mins to find a 1 rep max Back Squat

*The cleans should be a good warmup, but you will still need a few warm up sets of 2-3 reps. Once you reach the 80-90% range, take 2 minutes of rest then perform a "Walkout" (set up like you're going to squat, walk out of the rack and hold the weight on your back for 5 seconds-DO NOT SQUAT IT) with 5-10% more than your attempted Max Squat weight. Example: If you are attempting a 300lb back squat, walk out with 315lbs. After your "walkout", rest 2 minutes then begin your maximal attempts.


On-Ramp

Skills:

  • Clean
  • Push Jerk
  • Kettle Bell Swings
  • Knees to Elbows


WOD:

8,7,6,5,4,3,2,1 of:

  • Clean & Jerk
  • KB Swings
  • Knee to Elbows

Tuesday July 23, 2013

*An RSVP is required no later than 10PM the previous night for 5AM "Olympic Lifting" AND "On-Ramp" classes

CrossFit

For Total Time:

20 Cal Row

10/8/6/4/2 of:
  • KB Snatch (alt arms)
  • HSPU
  • T2B

*Rest 1:1

20 Cal Row

9/7/5/3/1 of:
  • KB Snatch (alt arms)
  • C2B Pullups
  • V-ups


Olympic Lifting

5 min EMOM of : 2 Cleans(full squat) and 1 Jerk@ 75%

Then...

As soon as the clock hits 5:00 mins perform a 2 min AMRAP of Max Clean and Jerks (full squat)@75 %

  • 1a) 3x3 1 1/4 Front Squats (heaviest possible)
  • Rest 60s B/T Sets
  • 1b) 3x3 Hang Clean Hi Pulls@ 110% of max
  • Rest 60s B/T Sets

Wednesday July 24, 2013

*An RSVP is required no later than 10PM the previous night for 5AM "Olympic Lifting" AND "On-Ramp" classes

CrossFit

4 minutes to complete 3 rounds of:
  • 25 Double Unders
  • 12 Box Jumps
  • 6 Push Press(65/95)
  • *If you complete the 3 rounds before the 4 minutes expire you get a "bonus" 4 minutes to complete 3 more rounds, this process continues until you cannot complete the rounds in the alotted time. IF you complete the 3 rounds before the 4 minutes expire you do not have to wait for the 4 minutes to be up to start your next 3 rounds.


On-Ramp

Skills:

  • Back Squat
  • Power Snatch
  • Wall Balls
  • KB Sumo Hi-Pulls


WOD:

12min AMRAP of:
  • 5 Hang Snatch
  • 10 Wall Balls
  • 15 KB Sumo Hi Pulls

Thursday July 25, 2013

*An RSVP is required no later than 10PM the previous night for 5AM "Olympic Lifting" AND "On-Ramp" classes

CrossFit

"Death by Burpee"

  • 1 burpee at 0:00
  • 2 burpee at 1:00
  • 3 burpee at 2:00
  • 4 burpee at 3:00
  • 5 burpee at 4:00
  • 6 burpee at 5:00
  • 7 burpee at 6:00
  • 8 burpee at 7:00
  • * Continue in kind until you can no longer continue.


Olympic Lifting

5 min EMOM of : 2 Snatches(full squat) @ 80%

Then...

As soon as the clock hits 5:00mins perform a 2 min AMRAP of Max Snatches(full squat)@80%

  • 1a) 3x5 Pendlay Rows (heaviest possible)
  • Rest 60s B/T Sets
  • 1b) 3x5 Snatch Grip Behind the Neck Push Press (heaviest Possible)
  • Rest 60s B/T Sets

Friday July 26, 2013

*An RSVP is required no later than 10PM the previous night for 5AM "Olympic Lifting" AND "On-Ramp" classes

CrossFit

"12 Days of Christmas in July"

For Time:
  • 1 Power Clean(95/135)
  • 2 HSPU
  • 3 Front Squats(95/135)
  • 4 Sumo Hi Pulls(95/135)
  • 5 CTB Pullups
  • 6 Box Jumps
  • 7 Slam Balls
  • 8 Push Ups
  • 9 Wall Balls
  • 10 KB Swings
  • 11 Deadlifts(95/135)
  • 12 Thrusters(95/135)

* After Completing the first movement go to back to 1 and begin again adding the next movement.
EG: 1 Clean, then 1 Clean and 2 HSPU, then 1 Clean-2 HSPU-3 Front Squats... and so on until you get to the 12 Thrusters


On-Ramp

Skills:

  • Overhead Squat
  • Power Snatch(review)
  • Barbell Sumo Hi Pulls
  • Slam Balls
  • Burpees


WOD:

3 Rounds for time:
  • 6 OH Squats
  • 8 Burpees
  • 12 Slam Balls

Saturday July 27, 2013



TEAM WOD @ 8AM




TEAM WOD @ 9AM

Monday July 15, 2013

*An RSVP is required no later than 10PM the previous night for 5AM "Olympic Lifting" AND "On-Ramp" classes

CrossFit

Back Squat 4x3 @90% Rest 2mins b/t sets

Then...

  • 400m Run
  • 50 Pullups
  • 400m Run
  • 50 Pushups
  • 100 Double Unders(300 Singles)
  • 50 T2B


On-Ramp

Skills:

  • Rower
  • Squats
  • Pull Ups
  • Push Ups


WOD:

500M Row

21-15-9 of:
  • Pull Ups
  • Squats
  • Push Ups

500M Row

Tuesday July 16, 2013

*An RSVP is required no later than 10PM the previous night for 5AM "Olympic Lifting" AND "On-Ramp" classes

CrossFit

10-9-8-7-6-5-4-3-2-1 of:

  • Kb snatch + oh squat(alt arms)
  • Split jumps
  • Ab mat sit-ups

* adequate rest

Then as a class: 2 min slam ball cash out


Olympic Lifting

  • 1a. 3x5 Snatch Grip Hang Hi-Pulls (heaviest possible)
  • Rest 60s B/T Sets
  • 1b. 3x5 Snatch Balance (heaviest possible)
  • Rest 60s B/T Sets

Then...

5x1 2 Position Snatch (floor, hang) heaviest possible, unbroken

Wednesday July 17, 2013

*An RSVP is required no later than 10PM the previous night for 5AM "Olympic Lifting" AND "On-Ramp" classes

CrossFit

  • 50 Box Jumps
  • 25 KB Swings
  • 25 Burpees
  • 40 Box Jumps
  • 20 KB Swings
  • 20 Burpees
  • 30 Box Jumps
  • 15 KB Swings
  • 15 Burpees
  • 20 Box Jumps
  • 10 KB Swings
  • 10 Burpees


On-Ramp

Skills:

  • Deadlift
  • Push Press
  • Med Ball Cleans
  • Ab Mat Sit-ups


WOD:

4 Rounds for Time of:
  • 5 Deadlifts
  • 10 Med Ball Cleans
  • 15 Sit-ups

Thursday July 18, 2013

*An RSVP is required no later than 10PM the previous night for 5AM "Olympic Lifting" AND "On-Ramp" classes

CrossFit

4x2 Back Squats @ 95% Rest 2min b/t sets

Then...

  • 1000m Row
  • 55 Thrusters(65/95)
  • 1000m Row


Olympic Lifting

  • 1a. 3x3 Pause Front Squats (heaviest possible)
  • Rest 60s B/T Sets
  • 1b. 3x5 Split Press (heaviest possible)
  • Rest 60s B/T Sets

Then...

5x1 2 Position Clean + 1 Jerk (heaviest possible, unbroken)*

*Perform 1 clean from the floor, the next clean from the hang position, then 1 jerk

Friday July 19, 2013

*An RSVP is required no later than 10PM the previous night for 5AM "Olympic Lifting" AND "On-Ramp" classes

CrossFit

1a. 3x3 Push Press (heaviest Possible)

Rest 60s B/T Sets

1b. 3x3 Clean 1st Pulls(stop @ knee) heaviest possible

Rest 60s B/T Sets

Then...

For Time:
  • 30 Power Clean & Jerk w/OH Lunge on each leg (95/135)
  • *perform clean, then jerk, with barbell still overhead do a lunge on right leg, lunge on left leg


On-Ramp

Skills:

  • Hang Cleans
  • Front Squats
  • Thrusters
  • Ring Rows


WOD:

8 Min AMRAP:
  • 4 Hang Cleans
  • 8 Thrusters
  • 12 Ring Rows

Saturday July 20, 2013



TEAM WOD @ 8AM




TEAM WOD @ 9AM

Monday July 8, 2013

*An RSVP is required no later than 10PM the previous night for 5AM "PREP" AND "BASICS" classes

*An RSVP is required no later than 10PM the previous night for ALL "FIGHT" classes

CrossFit

8 mins to Find a 1 rep Max Clean and Jerk

Then...

5 min EMOM 1 Clean and Jerk @90%

Then...

60 C2B Pullups for time

*5 Burpee Over the Box Jumps EMOM until you reach 60, this includes 0:00

*Must touch the top of the box each jump


Basics

5 Rounds for Reps/Cals of:

  • 30s Cal Row
  • 30s Rest
  • 30s Max KB Swings
  • 30s Rest
  • 30s Max HR Pushups
  • 30s Rest

Tuesday July 9, 2013

*An RSVP is required no later than 10PM the previous night for 5AM "PREP" AND "BASICS" classes

*An RSVP is required no later than 10PM the previous night for ALL "FIGHT" classes

CrossFit

Back Squats 4x5@ 80%

*2min rest b/t sets

Then...

5 Rounds for Reps/Cals of:

  • 30s Cal Row
  • 30s Rest
  • 30s Max KB Swings
  • 30s Rest
  • 30s Max HR Pushups
  • 30s Rest

*Coaches: If you press F8 on the clock remote it is already programmed for the intervals/rounds for this WOD.


PREP

  • SHOULDER SERIES
  • SQUAT SERIES

Wednesday July 10, 2013

*An RSVP is required no later than 10PM the previous night for 5AM "PREP" AND "BASICS" classes

*An RSVP is required no later than 10PM the previous night for ALL "FIGHT" classes

CrossFit

8 mins to find 1 rep Max Snatch

Then...

5 min EMOM 1 Snatch

Then...

4 Rounds for Time:
  • 40 Double Unders
  • 4 Wall Walks
  • 10 T2B
  • 20 MB Cleans


Basics

For Total Time:

21-15-9 of:
  • Box Jumps
  • KB Swings
  • Burpees

9-15-21 of:
  • Box Jumps
  • KB Swings
  • Burpees

Thursday July 11, 2013

*An RSVP is required no later than 10PM the previous night for 5AM "PREP" AND "BASICS" classes

*An RSVP is required no later than 10PM the previous night for ALL "FIGHT" classes

ALERT!!: 8am and 9am classes only. All other classes canceled for 4th of July

CrossFit

Back Squats: 5x4@ 85%

*2 min rest b/t sets

Then...

12-9-6 of:
  • DL(155/225)
  • Box Jumps
  • Ring Dips


PREP

  • THRUSTERS
  • DEADLIFTS

Friday July 12, 2013

*An RSVP is required no later than 10PM the previous night for 5AM "PREP" AND "BASICS" classes

*An RSVP is required no later than 10PM the previous night for ALL "FIGHT" classes

CrossFit

20 Min AMRAP

  • 200M Sprint
  • 10 Push Press (75/115)
  • 10 Burpees
  • 10 OH Squats (75/115)
  • 20 Ab Mat Situps

Basics

15 Min AMRAP of:

  • 400M Run
  • 50 Pullups
  • 500M Row
  • 50 Pushups
  • 100 Double Unders (300 Singles)
  • 50 V-Ups

Saturday July 13, 2013

Prep @ 8AM

  • SNATCH
  • CLEAN AND JERK




TEAM WOD @ 9AM

Monday July 1, 2013

*An RSVP is required no later than 10PM the previous night for 5AM "PREP" AND "BASICS" classes

*An RSVP is required no later than 10PM the previous night for ALL "FIGHT" classes

CrossFit

Back Squats 4x6 @ 70%

*Rest 2mins b/t sets

Then...

12 min amrap:
  • 25 Double Unders
  • 12 Pushups


Basics

4 Rounds for Total Reps of:
  • 1 min Max Pushups
  • 1 min Max Pullups
  • 1 min Max Box Jumps
  • *Rest 1 min b/t rounds

Tuesday July 2, 2013

*An RSVP is required no later than 10PM the previous night for 5AM "PREP" AND "BASICS" classes

*An RSVP is required no later than 10PM the previous night for ALL "FIGHT" classes

CrossFit

4x1 3 Position Clean + 1 jerk (Hi-hang, Hang, Floor) Heaviest possible going unbroken

*rest 60s

Then...

3 Rounds for total Reps of:

1 Min Max Effort:
  • HSPU

2 Min AMRAP:
  • 12 T2B
  • 12 Push Press(65/95)

*rest 60s between rounds


PREP

  • SHOULDER SERIES
  • SQUAT SERIES

Wednesday July 3, 2013

*An RSVP is required no later than 10PM the previous night for 5AM "PREP" AND "BASICS" classes

*An RSVP is required no later than 10PM the previous night for ALL "FIGHT" classes

CrossFit

18-15-12-9-6-3 of:
  • Front Squat (95/135)
  • Box Jumps
  • Sit Ups


Basics

  • 1K Row
  • *Rest as long as needed to give 100% effort.
  • 1K Row
  • *Rest as long as needed to give 100% effort.
  • 1K Row

Thursday July 4, 2013

*An RSVP is required no later than 10PM the previous night for 5AM "PREP" AND "BASICS" classes

*An RSVP is required no later than 10PM the previous night for ALL "FIGHT" classes

ALERT!!: 8am and 9am classes only. All other classes canceled for 4th of July

CrossFit

"Happy 4th of July Partner WOD!"

Then...

2 Person Teams:
  • 200 Double Unders
    (total b/t partners. both can be doing double unders at the same time)
  • 60 Partner Wall Balls
    (done standing side by side and alternating wall balls)
  • 50 Pullups
    (Partner 1 performs dead hang from bar while partner 2 does pullups, if partner drops from bar then you must stop pullups and drop as well)
  • 40 Burpee Over the Bar
    (Total, alternating Partners)
  • 30 Toes 2 Bar
    (each, performed same as pullups)
  • 20 Partner Deadlifts
    (men-405, women-315, Coed-350)
  • 10 Wheelbarrow clapping Pushups each
    (partner holds legs while you perform clapping pushups)


PREP

  • THRUSTERS
  • DEADLIFTS

Friday July 5, 2013

*An RSVP is required no later than 10PM the previous night for 5AM "PREP" AND "BASICS" classes

*An RSVP is required no later than 10PM the previous night for ALL "FIGHT" classes

CrossFit

Back Squats: 5 x4 @ 75%

*Rest 2mins b/t sets

Then...

  • 1K Row
  • *Rest as long as needed to give 100% effort.
  • 1K Row
  • *Rest as long as needed to give 100% effort.
  • 1K Row

Basics

15 Min AMRAP of:

  • 12 Burpees
  • 12 Wall Balls
  • 12 KB Swings

Saturday July 6, 2013

Prep @ 8AM

  • SNATCH
  • CLEAN AND JERK




TEAM WOD @ 9AM

Monday June 24, 2013

CrossFit

Back Squat 4x5@80% (rest 60-90s b/t sets)

3 min max wall balls

6 min amrap:
  • 40 Double unders
  • 12 Burpees

3 min max wall balls


Basics

*Please RSVP for the 5am BASIC/PREP class by 10pm or the 5am BASIC/PREP class will be cancelled for that day.

  • 750m Row
  • 25 KB Swings
  • 12 HR Pushups
  • 25 KB Sumo Hi pulls
  • 12 HR Pushups
  • 25 KB Goblet Squats
  • 12 HR Pushups
  • 25 KB Snatch(alt. arms)
  • 12 HR Pushups

Tuesday June 25, 2013

CrossFit

750m Row

3 Rounds of
  • 6 Muscle Ups (bar or rings, choose whichever you are NOT good at)
    or
    12 C2B pullups/12 Ring Dips
  • 6 Strict HSPU(no kipping)
  • 6 ea. arm KB Snatch into lunge
  • 6 Thrusters(95/135)


PREP

*Please RSVP for the 5am BASIC/PREP class by 10pm or the 5am BASIC/PREP class will be cancelled for that day.

  • Thursters
  • Deadlits

Wednesday June 26, 2013

CrossFit

5 min EMOM Full Squat Snatch @75%

Then...

3 Rounds:
  • 20 Box Jumps
  • 20 KB Swings
  • 20 T2B


Basics

*Please RSVP for the 5am BASIC/PREP class by 10pm or the 5am BASIC/PREP class will be cancelled for that day.

3 Mins Max Wall Balls

6 min amrap:
  • 40 Double unders
  • 12 Burpees

3 Mins Max Wall Balls

Thursday June 27, 2013

CrossFit

5 min EMOM Full Clean & Jerk @75%

Then...

For Time:
  • 25 OH Squats(65/95)
  • 12 HR Pushups
  • 25 Sumo Hi Pulls(65/95)
  • 12 HR Pushups
  • 25 BB Front Rack Step Ups (65lb-20"/95lb-24")
  • 12 HR Pushups
  • 25 Push Press(65/95)
  • 12 HR Pushups


PREP

*Please RSVP for the 5am BASIC/PREP class by 10pm or the 5am BASIC/PREP class will be cancelled for that day.

  • SNATCH
  • CLEAN AND JERK

Friday June 28, 2013

CrossFit

AND

Basics

3 Rounds of:

  • 8 Strict Pullups
  • 60 Sec Rest
  • 1 Freestanding Handstand hold (use a partner to hold/stabilize legs in handstand hold position if necessary)
  • 60 Sec Rest

Then...

12 Min AMRAP of:

  • 15 Sit-ups
  • 15 Supermans
  • 15 Russian Twists (each side)
  • 200 M Sprint

Saturday June 29, 2013

Prep @ 8AM

  • SHOULDER SERIES
  • SQUAT SERIES




TEAM WOD @ 9AM

Monday June 17, 2013

CrossFit

20 Hang Squat Cleans(65/95)

3 Rounds for time of:
  • 10 Burpees
  • 10 C2B Pullups

20 Barbell Lunges(65/95 w/bar on back)

3 Rounds for time of:
  • 10 HR Pushups
  • 10 T2B

20 Push Press(65/95)

3 Rounds for time of:
  • 10 HSPU
  • 10 Situps

20 Hang Squat Cleans(65/95)


Basics

*Please RSVP for the 5am BASIC/PREP class by 10pm or the 5am BASIC/PREP class will be cancelled for that day.

  • Wall Balls
  • KB Swings (35/53)
  • Pushups
  • Slam Balls
  • Cal Row
*Done in Fight Gone Bad Format: 1 min at each station. Goal is highest amount of total reps at the end of the 3 rounds.

Tuesday June 18, 2013

CrossFit

4x3 Front Squats @ 75%

*Rest 60s b/t sets

Then...

15 min AMRAP:
  • 40 Double Unders
  • 20 KB Swings (35/53)
  • 10 Box Jumps (20/24)


PREP

*Please RSVP for the 5am BASIC/PREP class by 10pm or the 5am BASIC/PREP class will be cancelled for that day.

  • Thursters
  • Deadlits

Wednesday June 19, 2013

CrossFit

3-3-1-1 Push Jerk (work up to a 1 rep max)

Then...

3 Rounds:
  • 500m Row
  • 30 Wall Balls
  • Rest 1:1


Basics

*Please RSVP for the 5am BASIC/PREP class by 10pm or the 5am BASIC/PREP class will be cancelled for that day.

  • 15 Burpees
  • 3 Rounds of: 10 Pullups - 10 Med Ball Cleans
  • 15 Burpees
  • 3 Rounds of: 10 Toes 2 Bars - 10 Med Ball Cleans
  • 15 Burpees
  • 3 Rounds of: 10 Box Jumps - 10 Med Ball Cleans
  • 15 Burpees

Thursday June 20, 2013

CrossFit

10min of Mobility Flexibility work

Then...

"Frianebeth"
  • 21 Thrusters(65/95) - 21 Pullups
  • 15 Squat Cleans (95/135) - 15 Ring Dips
  • 9 Deadlifts (155/225) - 9 HSPU


PREP

*Please RSVP for the 5am BASIC/PREP class by 10pm or the 5am BASIC/PREP class will be cancelled for that day.

  • SHOULDER SERIES
  • SQUAT SERIES

Friday June 21, 2013

CrossFit

  • GHD Situps
  • Slam Balls
  • KB Sumo Hi-Pulls
  • KB Goblet Lunge (Alt Leg)
  • Cal Row
  • Rest
*Done in Fight Gone Bad Format: 1 min at each station. Goal is highest amount of total reps at the end of the 3 rounds.


Basics

*Please RSVP for the 5am BASIC/PREP class by 10pm or the 5am BASIC/PREP class will be cancelled for that day.

3 x Max Nose/Toes Holds

3 x 45s Planks

Then...

    4 Rounds:
  • 40 Lateral Jumps (paralette)
  • 40 Lunges (Alt leg)
  • 40 Situps

Saturday June 22, 2013

Prep @ 8AM

  • Snatch
  • Clean and Jerk




TEAM WOD @ 9AM

Monday June 10, 2013

CrossFit

7x1 Snatch @ 80%

*Rest 60 sec B/T Sets

Then...

3 Rounds for time of:
  • 20 Cal Row
  • 15 Burpees
  • 8 T2B


Basics

*Please RSVP for the 5am BASIC/PREP class by 10pm or the 5am BASIC/PREP class will be cancelled for that day.

20 min AMRAP:
  • 5 HSPU
  • 7 C2B Pullups
  • 10 Box Jumps

Tuesday June 11,2013

CrossFit

"Crossfit Total"
  • 1 rep Max Squat
  • 1 rep Max Shoulder Press
  • 1 rep Max Deadlift

*3 attempts at each lift and no more. Shoulder press is STRICT


PREP

*Please RSVP for the 5am BASIC/PREP class by 10pm or the 5am BASIC/PREP class will be cancelled for that day.

  • SHOULDER SERIES
  • SQUAT SERIES

Wednesday June 12, 2013

CrossFit

"Tara's B-Day WOD":

38 Cal Row

1,9,7,5 of:
  • Toes 2 Bar
  • Pullups
  • OH Squats (75/115)
  • KB Snatch into Lunge
  • 2 for 1 Wall Balls

38 Cal Row

* Toes 2 bar pullups are performed as 1 toe 2 bar followed immediately by 1 pullup without coming off of the bar.

* KB Snatch into lunge is per each arm/leg, not alternating, so 1 right, 1 left, 9 right, 9 left, etc. if You snatch with your right arm, step forward with your left leg, if you snatch with your left arm then step forward with your right leg.


Basics

*Please RSVP for the 5am BASIC/PREP class by 10pm or the 5am BASIC/PREP class will be cancelled for that day.

15 min Amrap:
  • Row 500m
  • 12 Wall Balls
  • 12 Pistols (Alternating)
  • 12 Ab mat situps

Thursday June 13, 2013

CrossFit

7x1 Clean and Jerk @80%

*rest 60s b/t sets

Then...

3 Rounds for time:
  • 7 Power Cleans (95/135)
  • 14 Front Squats (95/135)
  • 50 Double Unders
  • \


PREP

*Please RSVP for the 5am BASIC/PREP class by 10pm or the 5am BASIC/PREP class will be cancelled for that day.

  • SNATCH
  • CLEAN AND JERK

Friday June 14, 2013

CrossFit

20 min Amrap of:
  • 5 HSPU
  • 7 C2B Pullups
  • 10 Box Jumps


Basics

*Please RSVP for the 5am BASIC/PREP class by 10pm or the 5am BASIC/PREP class will be cancelled for that day.

For Total Time:

    3 Rounds:
  • 50 Double Unders
  • 15 Clapping Pushups
  • 15 V-Ups

Rest 2 Minutes

    3 Rounds:
  • 20 Burpees
  • 15 Toes 2 Bars
  • 15 KB Swings

Saturday June 15, 2013

Prep @ 8AM

  • THRUSTERS
  • DEADLIFTS




TEAM WOD @ 9AM

Monday June 4, 2013

CrossFit

  • 20 Burpee Over the Box jumps
  • 40 T2B
  • 20 Burpee Over the Box jumps
  • 40 Cal Row
  • 20 Burpee Over the Box jumps
  • 40 KBS
  • 20 Burpee Over the Box jumps


Basics

*Please RSVP for the 5am BASIC/PREP class by 10pm or the 5am BASIC/PREP class will be cancelled for that day.

15 min AMRAP:
  • 5 Pullups
  • 10 Wall Balls
  • 15 KB Sumo Hi Pulls

*adequate rest then as a class 4x100 Sprint

Tuesday June 4, 2013

CrossFit

4x5 Tempo Back Squats @ 70%

* Rest 60s

*Tempo back squats are to be performed as a quick descent, 3 count at the absolute bottom, bounce and quick back up

Then...

3 Rounds for Time:
  • 50 Double unders
  • 20 HSPU
  • 15 AB Mat Situps


PREP

*Please RSVP for the 5am BASIC/PREP class by 10pm or the 5am BASIC/PREP class will be cancelled for that day.

  • SNATCH
  • CLEAN AND JERK

Wednesday June 5, 2013

CrossFit

Thrusters 3-3-2-2-1 (work up to heaviest possible 1 rep max)

*Rest 90s b/t sets

Then...

10 min Amrap of:
  • 5 Thrusters @ 80%(of above 1 rep max)
  • 10 Pullups
  • 15 Wall Balls


Basics

*Please RSVP for the 5am BASIC/PREP class by 10pm or the 5am BASIC/PREP class will be cancelled for that day.

For Total Time:
  • 50 Double Unders(150 Singles)
  • 50 KB Swings
  • 50 Pushups
  • 50 Situps
  • 25 Double Unders(75 Singles)
  • 25 KB Swings
  • 25 Pushups
  • 25 Situps

Thursday June 6, 2013

CrossFit

10min of Mobility Work

Then...

1-2-3-4-5-6-7-8-9-10 of
  • Hang Squat Cleans(65/95)
  • Burpees
  • Box Jumps
  • T2B


PREP

*Please RSVP for the 5am BASIC/PREP class by 10pm or the 5am BASIC/PREP class will be cancelled for that day.

  • THRUSTERS
  • DEADLIFTS

Friday June 7, 2013

CrossFit

"ANNIE"

50-40-30-20-10 of

  • Double Unders
  • Ab Mat Situps

*adequate rest then as a class 4x100 Sprint


Basics

*Please RSVP for the 5am BASIC/PREP class by 10pm or the 5am BASIC/PREP class will be cancelled for that day.

  • 20 Burpee Over the Box jumps
  • 40 T2B
  • 20 Burpee Over the Box jumps
  • 40 Cal Row
  • 20 Burpee Over the Box jumps
  • 40 KBS
  • 20 Burpee Over the Box jumps

Saturday June 8, 2013

Prep @ 8AM

  • SHOULDER SERIES
  • SQUAT SERIES




TEAM WOD @ 9AM

Monday May 27, 2013

MEMORIAL DAY MURPH (SPECIAL SCHEDULE)
  • 7:00AM Heat (Arrive by 6:45)
  • 8:15AM Heat (Arrive by 8:00)
  • ALL OTHER TIMES AND CLASSES CANCELLED

Murph"

For Time (RX: wearing 10/20lb vest or body armor):
  • 1 mile run
  • 100 Pullups
  • 200 Pushups
  • 300 Squats
  • 1 Mile Run