- $90 to Start -
Monday, October 14th
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
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.
Wednesday, October 16th
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
Friday, October 18th
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)
Monday, October 7th
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
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
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
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
"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
Monday, September 30th
"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
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
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
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
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
Monday, September 23rd
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
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
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
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
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
Monday, September 16th
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
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
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
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
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
Monday, September 9th
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
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
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
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
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
Tuesday, September 3rd
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
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
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
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
Monday, August 26th
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
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
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
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
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
Monday, August 19th
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
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
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
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
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)
Monday Aug 12, 2013
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
CrossFit
5K Row for Time
Olympic Lifting
Warm Up with barbell only, no added weight:
Wednesday Aug 14, 2013
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
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
Then: with barbell, no added weight
(1x3) squat cleans from ground @ 50%
Review split jerk, then:
(3x2) split jerks @ 50%
Friday Aug 16, 2013
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
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
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
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
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
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)
(total b/t partners. both can be doing double unders at the same time)
(done standing side by side and alternating wall balls)
(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)
(Total, alternating Partners)
(each, performed same as pullups)
(men-405, women-315, Coed-350)
(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
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)
or
12 C2B pullups/12 Ring Dips