*An RSVP is required no later than 10PM the previous night for 5AM "Olympic Lifting" AND "On-Ramp" classes
Monday July 29, 2013
20min AMRAP of:
21-15-9:
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
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