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

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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

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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

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WOD:

8 Min AMRAP:

• 4 Power Cleans
• 8 Wall Balls
• 12 Box Jumps

Saturday Aug 17, 2013

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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

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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

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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

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WOD:

3 Rounds for Time of:

• 6 OH Squats
• 8 Burpees
• 12 Slam Balls

Saturday Aug 10, 2013

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TEAM WOD @ 8AM

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TEAM WOD @ 9AM