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