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Wednesday, May 18, 2016

SKILL:
Clean

METCON:
20 min amrap
Teams of 3
15 cal row -p1
Me cleans 135/95 -p2
Me wall ball 20/14 -p3
Everything is based off the speed of the row you cannot move one until p1 has Rowe's 15 cal you cannot work on any of the other exercises unless someones rowing score is accumulation of reps between all three people

COMP TRACK:
Metcon 1:
5rft
20 cal row 
15 dead lift 225/170
-rest 4 min-
12 min emom 
Evens 20 kb swings 53/35
Odds 50 du's

OLY:
Muscle snatch 60%×5×5
Clean 70%×4×4
Jerk from blocks 70%×4×5
Mid thigh hang snatch hp 70% of power snatch max x7x5 ss w/ 15 wtd ghd sit ups 20/14

 

Tuesday, May 17, 2016

METCON:
70 kb swings 53/35
400 m run 
60 SDHP
400 m run
50 Goblet sqt
400 m run
40 alt kb snatches 20 ea side 
400 m run

COMP TRACK:
10 min emom 3 TnG power cleans
Start at 50% work up to 3rm 
-rest 3 min-
21-15-9
Ohs 115/75
T2B
Bar over burpees
-rest 2 min-
9-15-21
S2OH 115/75
C2B
Oh lunge

OLY: 
Snatch 70%×3×3
Back sqt 75%×6×5
Dead lift 110% of clean
Max x5x4
Push press 65%×8×3
3x me pull ups
3x me strict hspu

 

Monday, May 16, 2016

SKILL: 
Power snatch

METCON:
5RFT
10 power snatch 115/75
20 box jumps 24/20
60 DU's/100 singles

COMP TRACK:
100 DU buy into
50 cal row 
40 wallball
30 HSPU
20 power snatch or snatch 135/95
100 DU buy out

OLY:
Max snatch bal
Max power clean

 

Tuesday, May 3, 2016

WARM UP:
Walking series, general movement, ext warm up!!

METCON:
21-15-9-9-15-21
Wall ball 20/14
Kb swing 53/35
After ea set 400 m run

COMP TRACK:
For time complete
15 snatch 135/95
15 MU's
15 OHS 
30 C2B
15 P-snatch
45 T2B
150 DU's

OLY:
1 p clean + 2 clean 75%×4, 80%×4,
85%×3, 90%×3
Push press 75%×5×4
DL 75%×5, 80%×4, 85%×4, 90%×4
OHS 80%×6×3

 

Monday, May 2, 2016

WARM UP:
Generals, walking series, dynamic movement, ext warm up

SKILL:
Toe 2

METCON: 
7 single arm thrusters 53/35
7 burpee box jump overs 
11 T2B or wtd sit-up
12 min amrap
Rest 3 min 
10 min emom 
3 dead lifts + 3 cleans 155/105

COMP TRACK:
50 wall ball 20/14
50 cal row 
8 CNJ 225/175
40 wall ball 
40 cal row
10 CNJ
30 wall ball
30 call row 
12 CNJ

OLY:
Back squat squat 75%×6 80%×4, 85%×3, 90%×3×2

Snatch bal 80%×4×3

Snatch 75%×2,80%×3,90%x5x1

Clean HP 90%×5×4

 

Friday, April 22, 2016

METCON G-Pop:
15 min amrap
55 du's/100 singles
15 pull ups
5 hang power cleans 115/75

COMPETITORS TRACK:
12 min amrap ascending ladder
3 muscle ups
20 T2b
15 cal row
6 muscle ups
25 t2b
15 cal row
9 muscle ups 
30 T2B
15 cal row etc...

OLY:
Back squat 75%×6,80%×2×4,85%×3×3
Snatch grip deadlift 110%×5×5 ss w oh bb sit up 10 increase load ea set
Hang power snatch 65%×3,70%×3,75%×3,80%×2 ss w/ me wtd chin ups

 

Thursday, April 21, 2016

METCON G-Pop:
8 min emom 
1 High pull + 1 power clean + 1 clean
Start around 50% try go up in wt ea set 
Rest 3 min
4RFT
10 front rack lunge 115/75
15 SDHP 53/35
20 air sqt
400 m run

COMPETITORS TRACK:
5 RFT
7 deadlift 115/75
9 power snatch 115/75
11 bar facing burpees
50 DU's
(12 min time cap)

OLY:
-Muscle snatch 50%×3×4,55%×2×4
60%×3 ss w/ 10 high box jump
-bench press 75%×2×5,80%×2×4,85%×2×3 ss w/ 20 ghd sit up
-Clean n jerk 70%x3,75%x2x3,80%×3,85%×3
-Ohs 70%x3,75%×3,80%×3,85%x2

 

Wednesday, April 20, 2016

WARM UP: generals, walking series, lateral movement, shoulder prehab (green jump stretch)

Metcon (general population):
2 min me cal row 
1 min rest 
2 min me ohs 95/65
50 sec rest
2 min me wallball 20/14
40 sec rest 
2 min me box jump/step up 24/20
30 sec rest
2 min me burpees
30 sec rest 
2 min me box jump
40 sec rest
2 min me wall ball
50 sec rest 
2 min me ohs 
60 sec rest
2 min me cal row

OPEN PREP:
21-15-9
HSPU
C2B 
AFTER 21's 15 front squats 115/75
After 15's 25 front squats
After 9's 35 front squats

OLY:
1 power snatch + 2 snatch 70%x3 
75%x2x3, 80%x3, 85%x2

Strict press 60%×5,65%×4,70%×3×3

Hang clean hp ak 75%×4×5

Back squat 65%×7,70%x6,75%x4,80%×4×3

 
 
 

Tuesday, April 19, 2016

Warm up:

6 min amrap

40- double unders

20- lunges (10 ea.)

Then:

Deadlift 5x3 work up to 80%

Then:

4 rounds for time:

20- weighted step ups, 53/35

15- kbs, 53/35

10- goblet squats, 53/35

Monday, April 18, 2016

2:00 on each station x 3

Cal row

D-ball to shoulder 80/40

Box jump overs 24/20

T2B

Friday, April 15, 2016

20 min amrap of:

5- wall walks

10- up downs

15- air squats

20- grasshoppers

Reminder! There will only be classes at 5am 6am 9am and open gym at noon! 

No evening classes tomorrow due to preparations for the Festivus Games!

5:30 pm meeting for judges

Thrusday, April 14, 2016

8min EMOM

Even: 6 OHS 95/65

Odd: 10/8 cal bike

5x3 squat snatch (T&G)

8 min amrap

5- power snatch 95/65

10- ab mat sit-ups

Wednesday, April 13, 2016

"Dirty 30"

30- box jumps

30- pull-ups

30- kbs 53/35

30- lunges

30- t2b

30- push press 45/35

30- back ext. (ghd)

30- wall balls 20/14

30- burpees

30- double unders

 

Tuesday, April 12, 2016

Shoulder warm up: 
pvc/band 3x5 strict press 
2x5 push press 
5x1 split jerk 
5-10 min handstand work 
Then: 
4RFT 
400m run 
10- HSPU 
10- kb snatch 44/26

Monday, April 11, 2016

8 min EMOM 
8-Thrusters 95/65 
8- T2B 
Then 5x1 of 3 part clean 
(DL+high pull+ squat clean) 
Then 
21-15-9 
Deadlift 135/95 
Pull-ups

Friday, April 8, 2016

Warm up:
shuttle runs 
Med ball cleans 
Then:
21 min EMOM 
Min 1: 4 power cleans 135/85 
Min 2: 8 burpee box jump overs 24/20'' 
Min 3: 12 ab mat sit-ups

Thursday, April 7, 2016

10 min EMOM

2-Split

Then 800m run

5 rounds of

20- cal row

15- kbs 53/35

10- pull-ups

End on 800m run

Wednesday, April 6, 2016

5 sets not for time of:

5- deadlifts

10- weighted leg lifts

5 min handstand work

Then:

"Diane"

21-15-9

Deadlift 225/155

HSPU

 

Tuesday, April 5, 2016

Warm up: Band pull apart OHS (pvc) Sit-ups

8 min EMOM

3- OHS (light)

Skill work: kb snatch/pistol progression

3 rounds of:

10- pistols

15- h.r. Push-ups

20- KB snatch (44/26)

 

Monday, April 4, 2016

EMOM 10:00

  Evens: 7 TTB

  Odds:  10 WB,20/14 lb to 10’

Then: 

4 RFT:

300 m run

25' walking lunge #45/25 plate overhead

30 DU

10 burpees to plate

 

Friday, April 1, 2016

Every 4 minutes for 20 minutes (5 rounds)

Complete:

6- Shuttle runs

10- Box jumps

10- Kbs 53/35

10- pull-ups

Thursday, March 31, 2016

10-15 min handstand work

Then:

Masters Qualifier 14.3

3 rounds for time:

50 cal row

15 HSPU

50 double unders

 

Wednesday, March 30, 2016

Warm up:

Pvc/shoulder stretch Stick game...

6x2 of 3-part snatch DL + High pull+ power snatch

Then

8 min amrap

10- power snatch 75/55

20- wall balls 20/14

Tuesday, March 29, 2016

10 min pistol progression

Then... 10 rounds for time (30min cap)

200m run

3 Deadlifts 225/155

6 pistols

9 ab mat sit-ups

12 H.R. Push-ups

Monday, March 28, 2016

10 min EMOM

2- back squats

Start @ 185/135 Try to add 5-10lbs every min

Then:

10 min double under work

Then:

5 rounds of:

2min on and 2 min off:

 250m row

 5 squat cleans 135/95

 max effort double unders with remaining time

Friday, March 25, 2016

Open 16.5/14.5

21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

Men use 95 lb.
Women use 65 lb.

 

Thursday, March 24, 2016

Back squat: Build to a tough single in no more than 10:00

Then:

EMOM 10:00

  Evens:   3-5 chest-to-bar pullups

  Odds:  :30 double unders

Then:

AMRAP in 10:00

4 KB Goblet squats, 53/35

8 KB Ground to overhead, 53/35

16 Alternating KB one-arm Russian swings,53/35

Wednesday, March 23, 2016

5 rounds for time:

10-20-30-40-50  Russian KB swings, 53/35

50-40-30-20-10  Wallballs, 20/14 to 10’

1st round = 10 RKB swings + 50 Wallballs

2nd round = 20 RKB swings + 40 Wallballs

Etc,etc,etc. . . .

 

Tuesday, March 22, 2016

6:00 EMOM

Alternating Pistols

Then:

5 rounds for time:

15 KB swings, 53/35

10 Pullups

5 Power snatches, 95/65

Monday, March 21, 2016

4 rounds for time:

400 m run

15 box jumps

10 thrusters, 95/65

Then:

 Emom 10:00

   Evens: 6 bar over burpees

   Odds:  6 squat cleans, 95/65 

Friday, March 18, 2016

Open 16.4

13-min. AMRAP:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups

M 225 lb. / 20-lb. ball
F  155 lb. / 14-lb. ball

Thursday, March 17, 2016

20 min EMOM

Min 1: 10- Pull-ups

Min 2: 10- ball slams

Min 3: 10- sumo DL high pull 75/55

Min 4: 10- push press 75/55

Min 5: rest

Wednesday, March 16, 2016

Warm up:

10 min skill work: double unders

Then: 1,000m row

Then 5 rounds of:

10-OHS 115/75

30- double unders

End with 1,000m row

Tuesday, March 15, 2016

Warm up:

10 min t2b progression

Then...

3min Amrap x4

5- Deadlift 225/155

5- Box Jumps 24/20

5- T2B

Rest 2min between amraps

Extra Credit:

100 GHD/ Ab mat sit-ups

Monday, March 14, 2016

3-3-2-2-1-1-1 (every :90 sec)

Clean and Jerk, working up to heavy single

10 min: handstand work

Then-

10 min amrap

20- wall balls

10- HSPU

Rest 5 min

10 min amrap

20- cal row

10- burpees over rower

Friday, March 11, 2016

Open 16.3

7-min. AMRAP:
10 power snatches
3 bar muscle-ups

M  75 lb.     F 55 lb.

Thursday, March 10, 2016

4 min amrap

100- double unders

Max reps kbs 53/35

Rest 1 min

4 min amrap

75 double unders

Max reps box jumps 24/20

Rest 1 min

50 double unders

Max reps power snatch 95/65

 

Wednesday, March 9, 2016

Recovery wod:

2-3 rounds

500m row

25-push-ups

500m row

25- pull-ups

500m row

25 ab mat sit-ups

Or...

10 min

HSPU/pistol progression

Then:

"Mary" 20 min amrap

3-HSPU

10- pistols

15- pull-ups

Tuesday, March 8, 2016

Warm up: 3 rounds

15- Russian kbs 72/53

10- H.R. Push-ups

12 min alt EMOM

Even: 4 T&G power cleans

Odd: 12/10 cal row

Rest 5 min then...

Death by:

 Front squats 95/65

Push press

Monday, March 7, 2016

Warm up: med ball warm up

5x10 back squat every 2 min

Metcon:

every 3 minutes x 5 complete:

200m run

5 burpees

10 deadlifts 185/115

Then:

Skill: 10 min pull-up work

Friday, March 4, 2016

Open Workout 16.2

4-min. AMRAP + bonus time:

25 toes-to-bars
50 double-unders
15 squat cleans*

Time extends 4 minutes each time a round is completed.

* Reps decrease. Load increases.

 

Thursday, March 3, 2016

4 RFT

400m- run

10- burpee box jumps 24/20

10- pull-ups

10- HSPU

OHS/snatch work after

 

Wednesday, March 2, 2016

T2B skill (5-10min)

Alternating EMOM 10min

Even: 7-T2B

Odd: 15/12 cal row

Rest 5 min...

Then: 10,9,8,7...1

Deadlift 225/155

KBS 53/35

Wall balls 20/14

 

Tuesday, March 1, 2016

Warm up: 10 min partner relay

6x2 clean complex every 2 minutes

Hang power clean+ power clean+ push jerk

For time:

30- hang power cleans 95/65

15- thrusters

20- HPC

10- thrusters

10- HPC

5- thrusters

 

Monday, February 29, 2016

2 rounds of:

29- box jumps

29- kbs 53/35

29- wall balls 20/14

29- h.r. Push-ups

29- double unders ...

Then buy out of 2016m row!

Friday, February 26, 2016

Open 16.1
20-min. AMRAP:
25-ft. overhead lunge
8 burpees
25-ft. overhead lunge
8 chest-to-bar pull-ups
M 95 lb. W 65 lb.

Thursday, February 25, 2016

For time:

1000m row/800m run

100- double unders

800m row/600m run

80- air squats

600m row/400 m run

60- sit-ups

400m row/200m run

40- H.R. Push-ups

200m row/100m run

20- pull-ups

 NOTE:

We will be doing our first run through of Open 16.1 during the 6:30 pm class.

Wednesday, February 24, 2016

5x2 Hang snatch+full snatch (light) no more than 70% of max

5-10 min handstand skill work

Then 5 rounds of

5-power snatch 95/65

5- handstand push-ups

Rest 5 minutes

Then alternating 10 min EMOM

Even: 10 OHS 95/65

Odd: 5 strict pull-ups

 

Tuesday, February 23, 2016

5x2 split jerks from rack

Then "Jack" 20 min amrap of:

10-Push press 115/75

10-Kbs 53/35

10-Box jumps 24/20

 

Monday, February 22, 2016

Squat clean 6x2 every :90 seconds

Then:

5min t2b skill

Then:

8 min AMRAP 1-1, 2-2, 3-3...

Squat cleans 135/95

T2B

Rest 5 min

Then:

 6 min EMOM

3 power cleans 115/75

5 burpees

 

Friday, February 19, 2016

21-15-9 reps for time:

Sumo DL HP 115/75

T2B

Into...

15-9-6 reps for time:

Hang Power clean 115/75

C2B pull-ups

Into...

9-6-3 reps for time:

Shoulder to OH 115/75

Bar facing burpees

Thursday, February 18, 2016

Snatch 15 min

EMOM 0-4 min

3 snatch (light)

5-9 min- 2 snatch (med)

10-14 min- 1 snatch (heavy)

Then partner WOD:

6 min:

P1: 15 cal bike

P2: amrap p. Snatch 75/55

Rest 3 min

8 min:  

P1: 3 rope climbs

P2: amrap d-ball over shoulder 80/40

Rest 2 min

10 min:

P1: run 200 m

P2: amrap ab mat sit-ups

Wednesday, February 17, 2016

Warm up:

2,000m row Every 3 min perform 1 round of Cindy

Then...

5 RFT of:

10- Deadlifts 225/155

20- box jumps 24/20

30- Wall ball 20/14

 

Tuesday, February 16, 2016

Pvc/ shoulder mobility

Lift: 5 sets every 2 minutes 5-4-3-2-1 increasing weight

Push jerk 

Then:

3min cap x 4

200m run/20 cal row

Max effort bench press/hand release push-ups

Rest 3 min between rounds.

Alternate between run/row and bench and push-up.

 

Monday, February 15, 2016

3 rounds:

30- double unders

20- box jumps

10- t2b

Then:

Back squat (every 2 min)

4-3-2-1-1-1 building up to 1rm

Then:

Death by:

Bar over burpees

Thrusters 95/65

Saturday, February 13, 2016

Med ball warm up (10 min)

4 rounds for max reps:

:45 on :15 to switch

- shuttle runs

- pull-ups

- goblet squats 53/35

- ab mat sit-ups

 

Friday, February 12, 2016

Warm up: 7:00 amrap

- 200m run

- 10 air squats

 - 7 box jumps

- 5 burpees

Lift: 5x3 deadlift (every :90 sec)

Conditioning:

8:00 cap

12-9-6-3

Sumo DL high pull 115/75

Hang P. Clean 

Shoulder to OH

Then... Max bar over burpees with remaining time

Rest 5:00

Then 6:00 to Find 1-RM thruster

 

Thursday, February 11, 2016

General warm up

12 min alternating EMOM

Even: 3 split jerks

Odd: 8 Barbell bent over row

Then:

3 rounds not for time!

Single leg KB RDL x5ea

:30 sec weighted plank

:20 sec L-sit hold

Then:

Tabata double unders

 

Wednesday, February 10, 2016

Warm up:

5 min amrap

5- hang squat snatch (empty bar)

10- push-ups

15- sit-ups

Lift: Every 2 minutes for 12 minutes

2- snatch (start @ 65% of max)

Then...

 "Nancy"

5 rounds for time of:

400 m run

15- OHS 95/65

Tuesday, February 9, 2016

Warm up: 21-15-9

Assault bike cal

Goblet squats 53/35

Then...for time:

50- cal row

50- wall balls 20/14

40- cal row

40- box jumps 24/20

30- cal row

30- Kbs 53/35

20- cal row

20- C2B pull-ups

10- cal row

10- burpees

Extra credit: 75 ghd sit-ups

 

Monday, February 8, 2016

February 8, 2016 (17 day to the Open)
Warm up:
Set up bar with 135/95 
3 min AMRAP
5 deadlifts
5 bar-facing burpees
Rest 5 min 
Then 7 min AMRAP:
3-6-8-12. . . . . 
Clean and Jerks
Toes to bar
Rest 5 min then:
5 set every 2 min of
5 front squats

Friday, February 5, 2016

With a running clock:

0:00-5:00

1k row

5:00-10:00

3 rounds of:

10- wall balls 20/14

5- pull ups

10:00-15:00

3 rounds of:

5- burpees

10- T2B

15- double unders

15:00-20:00

1k row

Thursday, February 4, 2016

10 min OHS tech (pvc)

Warm up:

6 min amrap

200m row

10- HR push-ups

10- OHS (pvc/bar)

Every 2 min x4 4-OHS (light) 6x2 snatch

Skill:

5min EMOM

:20 sec handstand hold

30-20-10 H.R. Push-ups

Dips (box)

Wtd sit-ups (12/8)

Wednesday, February, 3, 2016

10 min EMOM

Even: 5- front squats (65% and up)

Odd: 10- cal bike/row (sprint)

Metcon:

21-15-9 reps for time:

Power cleans (115/85)

Front rack lunge

Shoulder to OH

Then rest of time:

Stretch/skill of choice

Tuesday, February 2, 2016

"Filthy fifty"

For time:

50 Box jump, 24/20 inch

50 Jumping pull-ups

50 Kettlebell swings, 1/1.5 pood

Walking Lunge, 50 steps

50 Knees to elbows

50 Push press, 45/35 pounds

50 Back extensions

50 Wall ball shots, 20/14 pound ball

50 Burpees

50 Double unders

Monday, February 1, 2016

Lift: Every 2 min

Back Squat 10,8,6,4,2

Strict pull-ups 5,4,3,2,1

Skill: Kip

Then... Open 14.3

8 min amrap

10- deadlifts 135/95

15- box jumps 24/20

15- deadlifts 185/135

15- box jumps

20- deadlifts 225/155

15- box jumps

25- deadlifts 275/185

15- box jumps

30- deadlifts 315/205

15- box jumps

35- deadlifts 365/225

15- box jumps

 

Saturday, January 30, 2016

Teams of 2 must complete:

Buy in: 100 cal row

Then...

400m run

150 wall balls 20/14

400m run

100 burpees

400m run

50 T2B

400m run

Cash out: 100 cal row

Partner 1: works Partner 2: must hold kb below waist

Both partners will run together

Friday, January 29, 2016

4 Rounds

:45 sec on :15 to switch

Pull-ups

H.R. Push-ups

Ab mat Sit-ups

Sumo DL High pull 75/55 lb

Dips

Thursday, January 28, 2016

Lift: 4x2 Snatch complex DL+Hang P. Snatch+ OHS+ Snatch

Skill: 10-15 min Handstand walk

Then for time:

50- cal Assault bike

10- OHS 95/65

10m- HS walk/ zombie crawl

40- cal row

10- OHS

10m- hs walk/zombie crawl

30- cal bike

10-OHS

10m- Hs walk/zombie crawl

20- cal row

10- OHS

10m- hs walk/zombie crawl

10- cal bike

10- OHS

10m- hs walk/zombie crawl

Wednesday, January 27, 2016

Warm up- Tabata air squats :20 on :10 off 8 rounds

Then. . .  5 Rounds of:

5 -Back squats

10- wtd step ups

Every 2:00

Then. . . 5 Rounds of

3 Deadlifts

:30 sec plank

Then. . . 30-20-10

Deadlifts 155/115

Wall balls 20/14

Tuesday, January 26, 2016

Barbell warm up Lift: 4x2 Hang power clean+front squat+clean

Increase weight each set

Skill: 10 minute T2B

Then:

 4 RFT of:

5  hang power clean 135/95

10  toes 2 bar

15  box jumps 24/20

 

Monday, January 25, 2016

Skill work: 10 min double unders

Then for time: (30 minute cap)

1000m row

100 double unders

10 burpees

800m row

80 double unders

8 burpees

600m row

60 double unders

6 burpees

400m row

40 double unders

4 burpees

200m row

20 double unders

2 burpees

Saturday, January 23, 2015

Tabata Series

:20 on, :10 rest  8 rounds of each exercise

1 min rest between rounds

Deadlifts, 135/95 lb

Burpees

Kettlebell swings, 53/35 lb

Jump squats

Ab Mat sit-ups

NOTE: there will be no Open gym today at 5:00 pm

Friday, January 22, 2016

Warm up: 3 rounds

5-push-ups

10- sit-ups

20 lunges

 

Skill: :30 on :30 off

handstand hold

 

Lift:

5x5 strict press

 

14 min AMRAP Teams of 3:

-HSPU/strict press

-Cal row

-KB Goblet squat 53/35 lb

Start with 2 reps of each. Reps increase by 2 each round (2-2-2, 4-4-4, 6-6-6." Etc...)

Thursday, January 21, 2016

10min OHS/Snatch tech

5 min EMOM

3- T&G Power snatch

Rest 3:00

7 min EMOM

Power snatch+ 3 OHS

Rest 5:00

"Isabel"

30-snatch (135/95)

Wednesday, January 20, 2016

Warm up:

rowing game

 

Work capacity:

2:00 on each station (x3 rounds)  

Cal row  

Box jumps 24/20  

KBS 53/35

Wall Balls 20/14

Tuesday, January 19, 2016

For time:

100 Double unders

5 rope climbs

80 double unders

4 rope climbs

60 double unders

3 rope climbs

40 double unders

2 rope climbs

20 double unders

1 rope climb

Monday, January 18, 2016

Warm up barbell series

Lift: 6x2 clean complex

DL + high pull + clean + jerk (2)

Start at 60% of jerk max

Open 14.5

21-18-15-12-9-6-3 reps for time:

Thrusters, 95/65 lb

Bar-facing burpees

Friday, January 15, 2016

For time:

1,000 m Row

85 Abmat situps

75 HR pushups

65 Kettlebell step ups, 24/20 lb

55 KB swings, 53/35 lb

45 Toes to bar

35 Burpees

25 Pullups

1,000 m Row

Thursday, January 14, 2016

8:00 EMOM

Even: 10 Kettlebell swings, 53/35 lb

Odd:  10 Burpees

Then Barbell warmup

Snatch work: 5x2

Every :90 perform:

DL + High pull + Power snatch + OHS = 1 rep

3 rounds for time:

5 HSPU

10 Power snatches, 115/75 lb

15 Dead lifts, 115/75 lb

Wednesday, January 13, 2016

Warm up:

Tabata:

Alternating superman/hollow hold

Skill work:  pull-ups

Then:

“Cindy”

20:00 AMRAP

5 pull-ups

10 HR push-ups

15 Air squats

Tuesday, January 12, 2016

Warm up: 3 rounds with empty bar

7 high pulls

7 thrusters

7 overhead sit-ups

5 sets: Every 2 min complete:

5 Back squats

5 Seated box jumps

7:00 EMOM

3 touch and go power cleans

8:00 AMRAP

T2B

Power cleans, 135/85 lb

(3-3, 6-3, 9-3, 12-6, 15-6, 18-6, 21-9, etc. . . )

 

Monday, January 11, 2016 

Warm up: 10 min (coach's choice)

10 minute work on double unders.

(0-5, 0-10 etc...) unbroken sets

10 min EMOM

3 Push Press (increasing weight every set)

10 min AMRAP

10  KBS- 53/35 lb

20  Wall Balls 20/14 lb to 10'

30  double unders (60 singles)

 

Saturday, January 9, 2016

AMRAP in 20 min:

10 Burpee pullups

20 Squat jump box overs, 24/20”

30 Doubleunders

 

Friday, January 8, 2016

Arnie

For time:

21 Turkish Get-up, Right Arm, 2/1.5 pood

50 Kettlebell Swings, 2/1.5 pood

21 Kettlebell Overhead Squat - left arm, 2/1.5 pood

50 Kettlebell Swings, 2/1.5 pood

21 Kettlebell Overhead Squat - right arm, 2/1.5 pood

50 Kettlebell Swings, 2/1.5 pood

21 Turkish Get-up, Left Arm, 2/1.5 pood

 

Thursday, January 7, 2016

EMOM for 8:00
1st min:  AMRAP :15 Power Snatches 135/95 lb
2nd min: AMRAP :25 Hang Power Cleans, 135/95 lb
3rd min: AMRAP :15 Power Jerks, 135/95 lb
4th min: AMRAP :25 Front Squats, 135/95 lb

(then repeat each min one time)

Rest 8:00 then:

AMRAP 20 mins:

3 Wall Climbs

10 Up Downs

5 Parallette Pass Throughs (forward + back = 1)

10 GrassHoppers (right + left = 1)

Wednesday, January 6, 2016

"Ned"  A Hero WOD

7 rounds for time of:

11 Back Squats, 1x bodyweight

Row, 1000 m

 

Tuesday, January 5, 2016

CrossFit Games Open 11.1 / 14.1

AMRAP 10 min of:

30 Double Unders

15 Power Snatches, 75/55 lb

Rest 10:00 then:

CrossFit Games Open 14.2 / 15.2

As many reps as possible in 3 min of:

2 rounds of: 10 Overhead Squats, 95/65 lb

10 Chest-to-bar Pull-ups

If the 2 rounds are completed in the 3 minutes, perform an additional 2 rounds in the next 3 minutes, but increase the reps to 12. If the 2 rounds are completed in the 3 minutes, perform an additional 2 rounds in the next 3 minutes, but increase the reps to 14. If the 2 rounds are completed in the 3 minutes, perform an additional 2 rounds in the next 3 minutes, but increase the reps to 16. Follow the same pattern until you fail to complete both rounds within 3 minutes.

 

Monday, January 4, 2016

Power snatch, 4-4-4-4 (max 12:00)

Then:

 21-15-9 reps for time:

Deadlift, 275/185 lbs

Box Jump, 30/24 in

Then 10:00 skill work of choice

Saturday, January 2, 2016

3 rounds for time:

3 Rope Climbs

10 Toes To Bars

21 Overhead Walking Lunge With Plates, 45/25 lb

Row 500 m

Friday, January 1, 2016

Zeus

3 rounds for time of:

30 Wall Balls, 20/14 lbs

30 Sumo Deadlift High Pulls, 75/55 lbs

30 Box Jumps, 20 in

30 Push Press, 75/55 lbs

30 Row Calories

30 Push-ups

10 Back Squats, 1x bodyweight

 

Thursday, December 31, 2015

10:00 Snatch technique work

Then:

CrossFit Games Open 13.1

AMRAP in 17 min as you can of:

40 Burpees

30 Snatches, 75/45 lbs

30 Burpees

30 Snatches, 135/75 lbs

20 Burpees

30 Snatches, 165/100 lbs

10 Burpees

Snatch, 210/120 lbs

 

Wednesday, December 30, 2015

EMOM in 12:00

Even: 15 Russian KB swings, 53/35 lb

Odd: :30 doubleunders

Rest 8 min then:

Fran

21-15-9 reps, for time of:

Thruster, 95/65 lbs

Pull-ups

 

Tuesday, December 29, 2015

CrossFit Games Open 11.4

AMRAP in 10 min of:

60 Burpee (Bar Facing)

30 Overhead Squats, 120/90 lb

10 Muscle Ups

Rest 5 min then:

EMOM in 10:00

Even: 2 Wall climbs

Odd: 7 toes to bar

 

Monday, December 28, 2015

Find your 3RM touch and go squat clean in 15 min

Then:

AMRAP in 20 min:

10 Deadlift 225/155 lb
20 Box jumps 24/20″
30 Wallballs 20/14lb to 10’

Saturday, December 26, 2015

AMRAP in 20 min:

50 ft. bear crawl

50 ft. lunge walk with 20/14 lb Wallball overhead

50 Doubleunders

50 Air squats

50 ft. shuttle run

 

Wednesday, December 23, 2015

Happy Festivus Day!

Festivus 2012 Chipper

AMRAP in 10 min of:

10 Burpees

20 Pull-ups

30 Sit-up

40 Kettlebell Swings 1.5/1.0 pood

50 Squats

100 Double Unders

Rest 7 min then:

Squat clean:

Build to a tough touch and go triple in 15:00

 

Tuesday, December 22, 2015

EMOM 10:00

Even:  8 alt. KB snatches, 53/35 lb
Odd:   8 lateral bar burpees
 
Rest 5 min then:
 
Open 15.1
AMRAP in 9 min:
15 Toes to bar
10 Deadlifts, 115/75 lb
5 Snatches, 115/75 lb
 
Then 6:00 to find:
1-rep Max clean and jerk

 

Monday, December 21, 2015

10:00 snatch technique work. Build to moderate load.
Then:

10:00 AMRAP

5 Power cleans, 135/95 lb
10 Toes to bar
15 Wallballs, 20/14 lb to 10'
 
Rest 7 min
 
10:00 AMRAP
30 KB Russian swings, 70/53 lb
20 cal Row
10 HSPU  
 

Saturday, December 19, 2015

AMRAP in 20 min of:

2 rope climbs
20 Pistols, alternate legs
30 Ab Mat sit ups
400 m run

 

Friday, December 18, 2015

EMOM 10:00

Even: 15 KB swings, 53/35 lb

Odd   :30 Double unders

Then:

Partner WOD

27-24-21-18-15-8-6-3 reps for time:

KB SDLHP, 53/35 lb

Air squats

 

One partner does the SDLHP while the other does the air squats, then they switch and the other partner does the air squats while the other one does the SDLHP.  Each does each set before starting the next round.

Thus, after each partner does both the SDLHP and the air squats they move to the next round.  You must wait until each partner completes each round before starting the next round.

Thursday, December 17, 2015

 Power clean build to a tough single (not a max) in 15 minutes

rest as needed

3 rounds for time: 

10 CTB pullups,

10 deadlifts, 225/155 lb

10 burpee box jump overs, 24/20”

Wednesday, December 16, 2015

3 rounds for time:

5 Wall climbs

10 GTOH KB, 53/35 lb

20 KB swings, 53/35 lb

40 Double unders

Then rest as needed before starting:

Death by clean and jerk, 135/95 lb /lateral bar burpee

1:00 do 1 C&J and 1 burpee

2:00 do 2 C&J and 2 burpees

3:00 do 2 C&J and 3 burpees

Etc. . . . until you are unable to complete all the reps in one min.

 

Tuesday, December 15, 2015

High Bar Back Squat build to a tough set of 10 in no more than 15:00

then

AMRAP in 15:00 of:

50m shuttle run

8 wall balls, 20/14 lb to 10'

8 pullups

8 walking lunges w/ 53/35 lb double kettlebells

Monday, December 14, 2015

5 rounds for time of:

Row 250 meters
25 Thursters, 45/35 lb
15 toes-to-bars

Saturday, December 12, 2015

AMRAP in 20 min:

50 Doubleunders

40 Ab Mat situps

30 Wallballs, 20/14 lb

20 Grasshoppers

10 Jump tucks

Friday, December 11, 2015

"Tabata" - Air Squats, Deadlifts, Air Squats and Deadlifts : 8 x 20 secs / 10 secs

Tabata Air Squat (8 intervals = 4 min)

Tabata Deadlift, 155/105 lbs (8 intervals = 4 min)

Tabata Air Squat (8 intervals = 4 min)

Tabata Deadlift, 155/105 lbs (8 intervals = 4 min)

(Total time of WOD = 16 min)

 

The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the 32 intervals.

 

Thursday, December 10, 2015

T.U.P.

15-12-9-6-3 reps, for time of:

Power Clean, 135/95 lbs

Pull-up

Front Squat, 135/95 lbs 

Pull-up

Wednesday, December 9, 2015

High Bar Back Squat build to a tough single in no more than 15:00

then

Every 3 minutes for 24 minutes (8 sets)

run 200m

8 Russian KBS ,70/35 lb

8 box jump overs, 24/20”

8 TTB

Rest in the remaining time left for the 3:00 segment.  If you bleed over into the next 3:00 segment, skip that round.

 

Tuesday, December 8, 2015

Power Snatch 5×5 @75% – Drop and reset each rep

Then:

4 Rounds for time:
Run 400m
21 Burpees
21 Kettlebell one-arm push press 53/35 lb
Rest 1 minute

Monday, December 7, 2015

For time:

50 box jumps, 24/20”

30 hang cleans, 115/75 lb

10 C2B pullups

500 m row

Rest 5 min then:

3 rounds for time:

20 wallballs, 20/14 lb to 10’

10 Toes to bar

3 HSPU

1 rope climb

Saturday, December 5, 2015

AMRAP in 15 min:

400 m run
20 Russian KB swings, 53/35 lb
15 Goblet KB lunge steps, 53/35 lb
10 KB overhead squats, 53/35 lb (5 each arm)
5 KB GTO, 53/35 lb
 

Friday, December 4, 2015

Max strict pullups

Then:

5 rounds for time:

500 m Row

21 Back squats, 135/95 lb

2 rope climbs, 15’, start from sitting position on floor

Thursday, December 3, 2015

Nate

AMRAP in 20 min of:

2 Muscle Ups

4 Handstand Push Ups

8 Kettlebell Swings, 2/1.5 pood

 

Wednesday, December 2, 2015

Snatch: Build up to a single heavy (15 MIN)

Then For time:

21 Power Snatch, 135/95
21 Burpees over Bar
15 OHS, 135/95
15 Burpees over Bar
9 Squat Snatches, 135/95
9 Burpees over Bar

 

Tuesday, December 1, 2015

High Bar Back Squat build to a tough triple in no more than 15:00

then:

6:00 AMRAP

3 power cleans #115/75, 6 TTB, 9 wall balls,20/14#

rest 4:00

6:00 AMRAP

 4 power cleans #135/95, 8 TTB, 12 wallballs, 20/14#

rest 4:00

6:00 AMRAP

6 power  cleans at #155/115, 12 TTB, 16 wallballs, 20/14#

Monday, November 30, 2015

Overhead squat, 5-4-3-2-1, increasing weight

Then 4 rounds for time:

Row 500 m 

3 wall walks

6 GTO with KB, 53/35 lb

35 double unders

10 ctb pullups

14 Alt KB snatches, 53/35 lb

10 box jumps overs, 20/24”

 

Friday, November 27, 2015

Eddie's Surprise WOD

Wednesday, November 25, 2015

For time: (25 min cap)

150 m row

10 burpees over erg

300 m row

20 KB swings, 53/35 lb

450 m row

30 Thrusters, 95/65 lb

600 m row

40 SDLHP with KB, 53/35 lb

750 m row

50 Power snatches, 95/65 lb

900 m row

 

Thanksgiving Holiday Schedule

Wednesday, November 25: all classes as usual except there will be a 9:00 am class as well.

Thursday, November 26, Thanksgiving Day: No classes.  Come out and join the fun at River Walk CrossFit where we have a team participating in the 1,000 Burpee Challenge.  The fun starts at 8:00 am.

Friday, November 27: Only two classes; 9:00 am with Eddie and 5:30 pm with Karlie.

Saturday, November 28: We will have the 9:00 am class as usual. No 5:30 pm Open gym, however.

Tuesday, November 24, 2015

Kelly

5 rounds for time of:

Run, 400 m

30 Box Jumps, 24/20 in

30 Wall Balls, 20/14 lbs

Monday, November 23, 2015

With a running clock…
In 10 minutes complete a 1 mile run + max reps of Clean and Jerks, 135/95
Rest 3 minutes
In 7 minutes complete a 800m run + max reps of Power Snatches, 115/75
Rest 3 minutes
In 4 minutes complete a 400m run + max reps of Thrusters, 95/65

Score = max reps of each barbell movement.

Saturday, November 21, 2015

AMRAP 20 mins:

40 Double Unders

Plank Hold

Partner A completes 40 double unders (80 singles) while partner B holds a plank.

Once they get to 40 DUs (80 singles), partners switch places.

Friday, November  20, 2015

Deadlifts, 5-5-5-5-5

AMRAP in 15 min:

Run 400 m

20 Kettlebell swings, 53/35 lb (Russian)

15 Goblet squats, 53/35 lb

10 KB alternating snatches, 53/35 lb

 

Thursday, November 19, 2015

20:00 Time cap

5 rounds of Cindy (buy-in)

5 Chest to bar pullups

10 Hand release pushups

15 Air squats

Then:

Randy: 75 Snatches, 75/55 lb

Then:

Karen: 150 Wallballs, 20/14 lb

Wednesday, November 18, 2015

Back squat 5-5-5, at 55%, 60% and 65% of 1RM

Then: 

For time:

60 Burpee box jump overs, 24/20”

NOTE: at the top of every minute do 6 KB swings, 53/35 lb, including the first minute

 

Tuesday, November 17, 2015

 Plyometric
8×1 seated box jump, 20/14 – set 1 box up at parallel and sit on it, jump onto another box. Climb in height each set.

Then:

 “Satan’s Whiskers”
3 RFT:
10 C2B Pull ups
10 Front Squats, 165/110 – no rack
10 Burpees

Monday, November 16, 2015

Work up to a 1-rep heavy Snatch from the hang

Then:

15-12-9-6 reps for time:
Power Clean (155/105)
TTB
Push Jerk (155/105)
BJ (24″/20″)

Saturday, November 14, 2015

Nancy Reversed

5 rounds for time of:

15 Overhead Squats 95/65 lbs

400 m Run

 

Friday, November 13, 2015

5 rounds for time: (15 min time cap)

5 Power cleans, 135/95 lb

10 Bar facing burpees

200 m run

Rest 2:00

Then: For time:

1 Rope climb

3 Chest to bar pullups

1 rope climb

5 CTB pullups

1 rope climb

7 CTB pullups

1 rope climb

9 CTB pullups

1 rope climb

11  CTB pullups

Thursday, November 12, 2015

Push press, 5 x 5

Then:

12:00 time cap

Row 2,000 m then

Deadlift, 225/155 lb for max reps with remaining time

(score = total number of deadlifts)

Then:

3:00 rest

Death by:

Wallballs, 20/14 lb

Toes to bar

(score = total number of reps)

1 rep each exercise first min

2 reps each exercise second min

3 reps each exercise third min

Etc. until you are unable to complete the full number of reps in the minute.

Wednesday, November 11, 2015

In honor of Veteran’s Day

Falkel   A Hero WOD

AMRAP in 25 min of:

8 Handstand Push-ups

8 Box Jumps, 30/24 in

1 Rope Climb, 15 ft

U.S. Army Staff Sergeant Chris Falkel, 22, of Highlands Ranch, CO, assigned to the 1st Battalion, 3rd Special Forces Group, based in Fort Bragg, NC, was killed on August 8, 2005 by enemy small-arms fire in Deh Afghan, Afghanistan. 

He is survived by his parents, Jeff and Dianne Falkel.

 

Tuesday, November 10, 2015

21-18-15-12-9 reps for time:
Sumo DLHP 115/75lbs
Burpees to 6″ target

Then:

EMOM 8:00

Even: 5 Power cleans, 135/95 lb

Odd: 3 Wall climbs

Monday, November 9, 2015

Back squat 5×5 @70% of 1RM

AMRAP 15 minutes:
40 Wallballs 20/14lbs
30 Toes to bar
20 Calorie row

Saturday, November 7, 2015

Cindy

AMRAP in 20 mins of:

5 Pull-ups

10 Push-ups

15 Air Squats

Friday, November 6, 2015

AMRAP in 12 minutes of:
3 snatches
6 clean and jerks
9 chest-to-bar pull-ups
54 double-unders

Men use 135 lb., women use 105 lb.

Then:

EMOM 10:00

Even: 1 legless rope climb, 5 burpees

Odd: 3 wall climbs, 5 pushups

Thursday, November 5, 2015

Memorial WOD for Eric Hanson

For time:

Row 10,000 meters

Wednesday, November 4, 2015

4 Rounds for time:
Run 400m
30 Wallballs 20/14lbs
15 Knees to elbow

Tuesday, November 3, 2015

7 rounds for time of:
7 power cleans, 95/65 lb

7 overhead squats, 95/65 lb
7 bar-facing burpees 

7 grasshoppers

Monday, November 2, 2015

Find 1RM push press

Then:

15-12-9 reps:
Toes to bar
Thrusters 115/75lbs
HSPU

Rest 7 min then:

EMOM 10 min:

Odd: 5 strict pull ups

Even: 10 front rack lunge steps, 115/75 lb

 

Saturday, October 31, 2015

AMRAP in 20 min of:

20 Double unders
4 HSPU
8 Wallballs, 20/14 lb to 10'

Friday, October 30, 2015

Jerk Gaunlet: Start at 60% and add 10 lbs per minute.

Then:
6:00 AMRAP
200 m row
10 pullups, 
10 Russian KBS, 70/53 lb
Rest 4:00 
 
6:00 AMRAP
Run 100 m
35 DU
15 Goblet squats, 53/35 lb
Rest 4:00
 
6:00 AMRAP
8 Burpees
5 C2B pullups
50 m Farmer carry, 70/53lb each hand
 

Thursday, October 29, 2015

OLYMPIAN RETEST

9 Min AMRAP:

Complete as many reps of possible in the time limit of the following movments:

Ground to Overhead (G2OH)

Bar Facing Burpees

Movement Details - Men

Level III (3)
20 G2OH- 95 lbs
7 Bar Facing Burpees
15 G2OH- 135 lbs
7 Bar Facing Burpees
10 G2OH- 155 lbs
7 Bar Facing Burpees
5 G2OH- 185 lbs
7 Bar Facing Burpees
AMRAP G2OH- 225 lbs

Level II (2)
20 G2OH- 65 lbs
7 Bar Facing Burpees
15 G2OH- 75 lbs
7 Bar Facing Burpees
10 G2OH- 95 lbs
7 Bar Facing Burpees
5 G2OH- 135 lbs
7 Bar Facing Burpees
AMRAP G2OH- 155 lbs

Level I (1)
20 G2OH (Med Ball)- 20 lbs
7 Bar Facing Burpees
15 G2OH (Barbell)- 45 lbs
7 Bar Facing Burpees
10 G2OH- 65 lbs
7 Bar Facing Burpees
5 G2OH- 95 lbs
7 Bar Facing Burpees
AMRAP G2OH- 115 lbs

Movement Details - Women

Level III (3)
20 G2OH- 65 lbs
7 Bar Facing Burpees
15 G2OH- 85 lbs
7 Bar Facing Burpees
10 G2OH- 105 lbs
7 Bar Facing Burpees
5 G2OH- 135 lbs
7 Bar Facing Burpees
AMRAP G2OH- 155 lbs

Level II (2)
20 G2OH- 45 lbs
7 Bar Facing Burpees
15 G2OH- 55 lbs
7 Bar Facing Burpees
10 G2OH- 65 lbs
7 Bar Facing Burpees
5 G2OH- 95 lbs
7 Bar Facing Burpees
AMRAP G2OH- 105 lbs

Level I (1)
20 G2OH (Med Ball)- 14 lbs
7 Bar Facing Burpees
15 G2OH (Barbell)- 35 lbs
7 Bar Facing Burpees
10 G2OH- 45 lbs
7 Bar Facing Burpees
5 G2OH- 65 lbs
7 Bar Facing Burpees
AMRAP G2OH- 85 lbs

Then:

EMOM 8:00

4 Overhead stationary lunges + 2 Overhead squats

Wednesday, October 28, 2015

In front of a clock set for 12 minutes:
1 minute of 30/24-inch box jumps
1 minute of 115/75-lb. sumo deadlift high pulls
2 minutes of 30/24-inch box jumps
2 minutes of 115/75-lb. sumo deadlift high pulls
3 minutes of 30/24-inch box jumps
3 minutes of 115/75-lb. sumo deadlift high pulls

Rest 5 min then:

EMOM 10:00
1 legless rope climb or 2 rope climbs w/legs
10 Hand release push ups
 

Tuesday, October 27, 2015

Find 1RM Front Squat (10 min)

Then:
3 Rounds for time:
20 Lateral bar burpees
30 Wallballs 20/14lbs to 10 ‘

Rest 7 min then:

3 Rounds
1 Gasser (200 yard sprint total, 100m down and back touch and go)
Rest 3 minutes
There are two scores, fastest gasser and average of all three efforts. 

Monday, October 26, 2015

Find 1RM clean and jerk
Then:

4 rounds for time:

6 Squat Cleans, 135/95 lb
6 C2B pullups
Run 400m

 

Saturday, October 24, 2015

AMRAP in 20 min of:

400 m run
30 Wallballs, 20/14 lb to 10'
20 Box jumps, 24/20"
10 Pullups
 

Friday, October 23, 2015

Push press 4×2 AHAP
Start around 90% and work up to a 2RM.

 ‘13.1’

Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75/45lbs Snatch, 30 reps
30 Burpees
135/75lbs Snatch, 30 reps
20 Burpees
165/100lbs Snatch, 30 reps
10 burpees
210/120lbs Snatch, as many reps as possible

Thursday, October 22, 2015

Lurong  "The Champion Retest"

2x6 AMRAP:

The workout is an AMRAP (as many reps as possible) in 2 rounds of 6 movements, each with an equal 60 seconds of work to rest ratio:

MINUTE

Level 3

Level 2

Level 1

0-1

Deadlift

Deadlift

Deadlift

1-2

Rest

Rest

Rest

2-3

Box Jump Overs

Box Jump Overs

Box Jump Overs

3-4

Rest

Rest

Rest

4-5

Hang Power Cleans

Hang Power Cleans

Hang Power Cleans

5-6

Rest

Rest

Rest

6-7

Muscle Ups

Straight Leg Box Dips

Bent Knee Box Dips

7-8

Rest

Rest

Rest

8-9

Thrusters

Thrusters

Thrusters

9-10

Rest

Rest

Rest

10-11

Row ror Cal

Row for Cal

Row for Cal

11-12

Rest

Rest

Rest

Repeat for Round 2

     

Wednesday, October 21, 2015

"Jozenn"

AMRAP in 21 min:

21 Deadlifts, 185/135 lb

21 Toes to bar

21 Russian KB swings, 70/53 lb

21 cal Row

Tuesday, October 20, 2015

Snatch 7×2 @80-90% – Drop and reset each rep
Full squat snatch.

Then:

AMRAP 30 minutes
Run 800m
15 Power snatch 115/75lbs

Monday, October 19, 2015

"Scooter"    A Hero WOD

On a 35-minute clock with a partner:
AMRAP in 30 minutes of:
30 double-unders
15 pull-ups
15 push-ups
100-meter sprint

Then, 5 minutes to find a 1-rep-max partner deadlift

For the AMRAP, have one partner work while the other rests, switching after a full round is completed. If you're performing without a partner, rest 60 seconds between each round, and find a regular 1-rep-max deadlift.

 

Sgt. Scott Lunger, of Brentwood, California, died July 22, 2015, after being gunned down during a traffic stop. A second officer returned fire, hitting the suspect who was later caught and taken into police custody. Lunger, 48, had served the Hayward Police Department since 2001 as a beat cop, on the special duty unit, gang task force, SWAT, was a Field Training Officer and acting lieutenant at the time of his death. Lunger is survived by his daughters, Ashton and Saralyn; brother and sister-in-law, Mike and Shey; brother Todd; sister and brother-in-law, Michelle and Lance Schroeder; father and stepmother, Paul and Donna; half sister, Ciara; and many other family and friends. He is preceded in death by his mother, Alice.

Friday, October 16, 2015

Clean and Jerk 7×2 @80-85% – Drop and reset each rep
Full squat clean and split jerk. Work up based on feel.

Then:
AMRAP 20 minutes
30 Wallballs 20/14lbs to 10'
25 Ab Mat sit-ups
10 Deadlifts 315/225lbs

Thursday, October 15, 2015

Lurong WOD

Overview

At 3, 2, 1 Go the athlete pick up the bar and completes as many reps of Shoulder to Overhead as possible. The athlete can rest the bar in the front rack position or overhead, but once the bar touches the ground the athlete must serve the penalty of 20 Double Unders. Once the penalty reps are completed the athlete moves on to performing as many Front Rack Lunges as possible. Once the barbell hits the ground the athlete will serve the penalty of 5 Burpees, and then the athlete returns to Shoulder to Overhead. The pattern continues until the clock expires.

Scoring Notes: Penalty Reps do not count towards the athlete’s score. The total score is the total number of repetitions of Shoulder to Overhead and Front Rack Lunges completed in 9 minutes.

See the scaling requirements for Level 2 and Level 1.

Movement Details - Men

Level III (3)
9 Min AMRAP of:
Shoulder to Overhead at 115 lbs
Penalty: 20 Double Unders
Front Rack Lunges at 115 lbs
Penalty:5 Burpees
Repeat until time expires...

Level II (2)
9 Min AMRAP of:
Shoulder to Overhead at 95 lbs
Penalty: 20 Single Unders
Front Rack Lunges at 95 lbs
Penalty: 5 Burpees
Repeat until time expires...

Level I (1)
9 Min AMRAP of:
Shoulder to Overhead at 65 lbs
Penalty: 20 Single Unders
Front Squats at 65 lbs
Penalty: 5 Burpees
Repeat until time expires...

Movement Details - Women

Level III (3)
9 Min AMRAP of:
Shoulder to Overhead at 85 lbs
Penalty: 20 Double Unders
Front Rack Lunges at 85 lbs
Penalty: 5 Burpees
Repeat until time expires...

Level II (2)
9 Min AMRAP of:
Shoulder to Overhead at 65 lbs
Penalty: 20 Single Unders
Front Rack Lunges at 65 lbs
Penalty: 5 Burpees
Repeat until time expires...

Level I (1)
9 Min AMRAP of:
Shoulder to Overhead at 35 lbs
Penalty: 20 Single Unders
Front Squats at 35 lbs
Penalty: 5 Burpees
Repeat until time expires...

 

Wednesday, October 14, 2015

Split Jerk 7×2 @80-85% – Drop and reset to blocks each rep
 

5 Rounds for time:

50 Double-unders
16 Alternating pistols
4 Rope climbs
Rest 2 minutes

Tuesday, October 13, 2015

Snatch 7×2 @80-85% – Drop and reset each rep
Full squat snatch.

5 rounds for time of:

225/155-lb. deadlifts, 10 reps
75/55-lb. snatches, 10 reps
10 handstand push-ups
75/55-lb. snatches, 10 reps

Monday, October 12, 2015

Back squat, 5-5-5  work up to tough set (max 10 min)

5:00 AMRAP 

3,6,9,12,etc 

Toes to bar

Clean and Jerks 115/155 lb

rest as needed

4:00 for max burpees

30 row cals, 

then lateral burpees over erg in the remaining time

Score = # of burpess

rest as needed

Then:

One set max wallballs, unbroken

Saturday, October 10, 2015

AMRAP in 20 min of:

10 Kettlebell GTO 53/35 lb

15 KB swings, 53/35 lb

20 Box jumps, 24/20”

Friday, October 9, 2015

Marilyn's Birthday WOD

For time:
800 m run
72 pushups
72 pullups
72 air squats
72 situps
800 m run

Thursday, October 8, 2015

NAUTICAL NANCY OFFICIAL RELEASE

Complete 5 rounds of the following movements with a 17 minute time cap:

Row for Meters

Overhead Squats

 

Movement Details - Men

Level III (3)
Complete 5 Rounds of:
400 Meter Row
15 Overhead Squats at 95 lbs

Level II (2)
Complete 5 Rounds of:
400 Meter Row
15 Overhead Squats at 65 lbs

Level I (1)
Complete 5 Rounds of:
400 Meter Row
15 Overhead Squats with a PVC pipe

 

Movement Details - Women

Level III (3)
Complete 5 Rounds of:
400 Meter Row
15 Overhead Squats at 65 lbs

Level II (2)
Complete 5 Rounds of:
400 Meter Row
15 Overhead Squats at 45 lbs

Level I (1)
Complete 5 Rounds of:
400 Meter Row
15 Overhead Squats with a PVC pipe

Wednesday, October 7, 2015

Following the pattern of 2-4-6-8, etc. reps, complete as many reps as possible in 7 minutes of:
225/155 lb. deadlifts
Strict handstand push-ups

Rest 5 minutes

Then, following the pattern of 2-4-6-8, etc. reps, complete as many reps as possible in 7 minutes of:
155/105 lb. power cleans
One-legged squats

Tuesday, October 6, 2015

Snatch 6×3 @70-80% – Drop and reset each rep (15 min time cap)
Full squat snatch.

Then:

AMRAP 30 minutes
Run 800 m
30 Double kettlebell (or DB) clean and jerks 53/35lbs
30 Wallballs 20/14lbs to 10’

Monday, October 5, 2015

Clean and jerk 10×1 @80-95%
Full squat clean and split jerk.

Then:
4 rounds for time of:
Run 400m
Row 500m
20 Lateral burpees over rower

Saturday, October 3, 2015

AMRAP in 20 min of:

300 m run

3 rope climbs

30 m bear crawl

30 doubleunders

30 air squats

Friday, October 2, 2015

Jeremy

21-15-9 reps, for time of:

Overhead Squat, 95/65 lb

Burpee

Then:

EMOM 15:00
6 Toes to bar
8 Windshild wipers from hanging position
10 Abmat situps
 

Thursday, October 1, 2015

AMRAP in 40 min of:

20 cal row

15 Box jumps, 24/20"

10 Chest to bar pullups

5 Pistols

Wednesday, September 30, 2015

1 squat clean + 3 front squats, tough, 4 sets, starting a set every 2:00

Then:

5 rounds for time of:

400 m run

6 Burpee box jump overs

12 Russian KB swings, 70/53 lb

18 Walking lunges

Tuesday, September 29, 2015

Lurong Chipper

Complete 50 repetitions each of the following movements in a 15 minute time cap:

Wall Balls | Med Ball Cleans

Dumbbell Snatches

Pistols | Single Leg Squat Touchdowns | Air Squats

Chest 2 Bar PU | Pull Ups | Ring Rows

Movement Details - Men

Level III (3)
50 Wall Balls- 20 lbs at 10'
50 Dumbbell Snatches (alt. arms) at 70 lbs
50 Pistols (alt.legs)
50 Chest to Bar Pull Ups

Level II (2)
50 Wall Balls- 20 lbs at 9'
50 Dumbbell Snatches (alt. arms) at 50 lbs
50 Single Leg Squat Touchdowns (alt.legs)
50 Pull Ups

Level I (1)
50 Med Ball Cleans at 20 lbs
50 Dumbbell Snatches (alt. arms) at 25 lbs
50 Air Squats
50 Ring Rows

Movement Details - Women

Level III (3)
50 Wall Balls- 14 lbs at 9'
50 Dumbbell Snatches (alt. arms) at 50 lbs
50 Pistols (alt. legs)
50 Chest to Bar Pull Ups

Level II (2)
50 Wall Balls- 14 lbs at 8'
50 Dumbbell Snatches (alt. arms) at 35 lbs
50 Single Leg Squat Touchdowns (alt. legs)
50 Pull Ups

Level I (1)
50 Med Ball Cleans at 14 lbs
50 Dumbbell Snatches (alt. arms) at 15 lbs
50 Air Squats
50 Ring Rows

Monday, September 28, 2015

Squat clean 10×1 @80%
Then:

4 Rounds for time:
15 HSPU
9 OH lunge steps with 115/75lbs
6 Hang power cleans with 115/75lbs

Saturday, Septemer 26, 2015

AMRAP in 20 min:

3 Wall climbs
10 pullups
20 KB snatches, 35/26 lb
30 Double unders
400 m run

Friday, September 25, 2015

Push press 4×4 @80%
Then:

For time:
100 Wallballs, 20/14lbs
100 Box jump-overs 20″
100 SDLHP 75/55lb

*Every 4 minutes, on the minute, row 10/7 calories until completion of workout

Thursday, September 24, 2015

The Olympian Lurong Challenge WOD

9 Min AMRAP:

Complete as many reps of possible in 9 minutes of the following movements:

Ground to Overhead (G2OH)

Bar Facing Burpees

Movement Details - Men

Level III (3)
20 G2OH- 95 lbs
7 Bar Facing Burpees
15 G2OH- 135 lbs
7 Bar Facing Burpees
10 G2OH- 155 lbs
7 Bar Facing Burpees
5 G2OH- 185 lbs
7 Bar Facing Burpees
AMRAP G2OH- 225 lbs

Level II (2)
20 G2OH- 65 lbs
7 Bar Facing Burpees
15 G2OH- 75 lbs
7 Bar Facing Burpees
10 G2OH- 95 lbs
7 Bar Facing Burpees
5 G2OH- 135 lbs
7 Bar Facing Burpees
AMRAP G2OH- 155 lbs

Level I (1)
20 G2OH (Med Ball)- 20 lbs
7 Bar Facing Burpees
15 G2OH (Barbell)- 45 lbs
7 Bar Facing Burpees
10 G2OH- 65 lbs
7 Bar Facing Burpees
5 G2OH- 95 lbs
7 Bar Facing Burpees
AMRAP G2OH- 115 lbs

Movement Details - Women

Level III (3)
20 G2OH- 65 lbs
7 Bar Facing Burpees
15 G2OH- 85 lbs
7 Bar Facing Burpees
10 G2OH- 105 lbs
7 Bar Facing Burpees
5 G2OH- 135 lbs
7 Bar Facing Burpees
AMRAP G2OH- 155 lbs

Level II (2)
20 G2OH- 45 lbs
7 Bar Facing Burpees
15 G2OH- 55 lbs
7 Bar Facing Burpees
10 G2OH- 65 lbs
7 Bar Facing Burpees
5 G2OH- 95 lbs
7 Bar Facing Burpees
AMRAP G2OH- 105 lbs

Level I (1)
20 G2OH (Med Ball)- 14 lbs
7 Bar Facing Burpees
15 G2OH (Barbell)- 35 lbs
7 Bar Facing Burpees
10 G2OH- 45 lbs
7 Bar Facing Burpees
5 G2OH- 65 lbs
7 Bar Facing Burpees
AMRAP G2OH- 85 lbs

Then:

EMOM 10:00

  Even: 8-12 Russian KBS 53-88 lb (pick a number you can sustain)

   Odds:  7 Box jumps, step down 20"

Wednesday, September 23, 2015

SPEED Back Squat – 6×3 @60%
Controlled on the way down, explosive on the way up.

For time:

3 Rounds
25 Row calories
15 Toes to bar
Rest 2 minutes

3 Rounds
20 Row calories
10 Toes to bar
Rest 2 minutes

3 Rounds
15 Row calories
5 Toes to bar

Tuesday, September 22, 2015

Snatch 6×3 @70% – Drop and reset each rep
Full squat snatch, of course. All sets at 70%.

Then:

AMRAP 30 Minutes
200m KB/DB Farmers carry 53/35lbs each
15 OHS 115/75lbs
15 Bar facing burpees

Monday, September 21, 2015

Clean and Jerk 10×1 @80-90%
Full squat clean and split jerk.  (10 min)

Then:
AMRAP 10:00
5 Power snatch 135/95lbs
2 Rope climbs
20 Abmat sit-ups
2 Rope climbs

Then:

EMOM 15:00

1st min: Max doubleunders (:30)

2nd min: 5 TTB and 5 wallballs, 20/14 lb

3rd min: 6-9 unbroken chest to bar pullups,

(pick a number you can sustain for all sets.)

Saturday, September 19, 2015

Kelly

5 rounds for time of:

Run, 400 m

30 Box Jumps, 24/20 in

30 Wall Balls, 20/14 lbs

 

Friday, September 18, 2015

Back Squat:  4-4-3-3 (15 min cap)

Then

5 sets of 500m row @ 90%, rest 2:00 between sets

Thursday, September 17, 2015

 EMOM 12:00

1st) 40-50 DU

2nd) 8-10 TTB

3) 5 Unbroken CTB pullups

Then:

 5:00 AMRAP

1 rope climb

5 Burpee box jumps overs, 24/20"

8 KB Swings (Russian, 70/53 lb)

rest 6:00

5:00 AMRAP

30 double unders

2 wall walks

25m  KB farmer carry  2 x 70/53 lb

Wednesday, September 16, 2015

Find 1RM OHS (10 min)

Then:
3 Rounds for time:
10 OH squats, 115/75 lb

20 Lateral bar burpees
30 Wallballs 20/14lb to 10’

600 m run

Tuesday, September 15, 2015

The Lurong Championship Benchmark Test:  6x2 AMRAP:

The workout is an AMRAP (as many reps as possible) in 2 rounds of 6 movements, each with an equal 60 seconds of work to rest ratio:

MINUTE

Level 3

Level 2

Level 1

0-1

Deadlift

Deadlift

Deadlift

1-2

Rest

Rest

Rest

2-3

Box Jump Overs

Box Jump Overs

Box Jump Overs

3-4

Rest

Rest

Rest

4-5

Hang Power Cleans

Hang Power Cleans

Hang Power Cleans

5-6

Rest

Rest

Rest

6-7

Muscle Ups

Straight Leg Box Dips

Bent Knee Box Dips

7-8

Rest

Rest

Rest

8-9

Thrusters

Thrusters

Thrusters

9-10

Rest

Rest

Rest

10-11

Row for Cal

Row for Cal

Row for Cal

11-12

Rest

Rest

Rest

Repeat for round 2

Movement and Load Details - Men

Level III (3)
Deadlift- 155 lbs
Box Jump Overs- 30"
Hang Power Cleans- 155 lbs
Muscle Ups
Thrusters- 155 lbs
Row for Calories

Level II (2)
Deadlift- 115 lbs
Box Jump Overs- 24"
Hang Power Cleans- 115 lbs
Straight Leg Dips
Thrusters- 115 lbs
Row for Calories

Level I (1)
Deadlift- 75 lbs
Box Jump Overs- 20"
Hang Power Cleans- 75 lbs
Bent Knee Dips
Thrusters- 75 lbs
Row for Calories

Movement and Load Details -Women

Level III (3)
Deadlift- 100lbs
Box Jump Overs- 24"
Hang Power Cleans- 100 lbs
Muscle Ups
Thrusters- 100 lbs
Row for Calories

Level II (2)
Deadlift- 75 lbs
Box Jump Overs- 20"
Hang Power Cleans- 75 lbs
Straight Leg Dips
Thrusters- 75 lbs
Row for Calories

Level I (1)
Deadlift- 55 lbs
Box Jump Overs- 12"
Hang Power Cleans- 55 lbs
Bent Knee Dips
Thrusters- 55 lbs
Row for Calories

 

Monday, September 14, 2015

KB Bottoms-up clean and jerk, 5 x 3 (pick a weight you can handle)

Then:

For time:

6 Squat Cleans 155/115 lb
6 CTB pullups
Run 400m
6 Squat Cleans 155/115 lb
6 CTB pullups
Run 400m
6 Squat Cleans 155/115 lb
6 CTB pullups
Run 400m
6 Squat Cleans 155/115 lb
6 CTB pullups

Run 400m

 

Friday, September 11, 2015

For Time
Row 750m
50 Wallballs 20/14
25 Power Cleans 135/95lbs

Thursday, September 10, 2015

EMOM 10:00

Even: 40 Doubleunders (do not exceed :30)

Odd: 4 toes to bar then 4 pullups all unbroken if possible

7:00 AMRAP

3 Wallwalks

15 Power snatch, 75/55 lb

Rest 5 min then:

For time:

3-6-9-12 reps

Deadlift 225/155 lb

Handstand pushups

 

Wednesday, September 9, 2015

Back squat, 5 x 5 at 70%

Then:

20:00 AMRAP:

Run 400 m

8 alt KB clean and jerks, 53/35 lb

8 KB Front Squat (1 KB front-racked). 53/35 lb

8 walking lunges, 1 KB overhead, 53/35 lb

 

Tuesday, September 8, 2015

Snatch 10×1 @75-85% 1 RM
Then:

AMRAP 5 minutes
Row 150m
30 Double-unders

Rest 5 min then:

AMRAP 6 minutes

6 OHS 115/75lbs
6 HSPU

 

Monday, September 7, 2015

NOTE: There will be only 2 WODS today:

1 at 9:00 am and 1 at 5:30 pm

5 rounds for time:

400 m run

10 Kettlebell thrusters, 53/35 lb (5 each arm)

10 Lateral kettlebell burpees

 

Saturday, September 5, 2015

NOTE: the normal 9:00 am WOD will start at 10:00 am today!

CrossFit Team Trials 

Saturday, September 5, 2015

8:00 – 10:00 am 

Event 1

6:00 AMRAP

30 Doubleunders

18 Snatches, 75/55 lb

Rest 10:00 - 15:00

Event 2

3-rep Max Front Squat (2:30 time cap)

Rest 10:00 - 15:00

Event 3

21-15-9

Overhead squat, 115/75

Toes to bar

Rest 10:00 - 15:00

Event 4

Max reps

Ring Muscleups

1 attempt, rest 1 min then

Max reps

Chest-to-bar pullups (tie breaker)

Rest 10:00 - 15:00

Event 5

Max reps

Handstand pushups

1 attempt, rest 1 min then

Max time

Handstand hold (tie breaker)

10:00 WOD

Surprise WOD

Friday, September 4, 2015

Chelsea

EMOM for 30 minutes perform:
5 pull-ups
10 push-ups
15 squats

If you fall behind the clock keep going for 30 minutes and see how many rounds you can complete.

If you've finished the workout before, this time add +1 rep to each exercise, i.e., 6 pull-ups, 11 push-ups, and 16 squats each minute, and see if you can go the full 30 minutes.

 

Thursday, September 3, 2015

Garage Games Chipper (12 Minute Cap)
For time:
50 Thrusters, 135/95 lb

40 T2B

30 OH Lunge steps with 20/14  lb wallball

20 Burpees

Rest 8 min then:

6:00 AMRAP

30 Doubleunders

18 Snatches, 75/55 lb

Wednesday, September 2, 2015

 4 Rounds not for time:
2 Rope Climbs
10 Box Jump Overs, 24/20”

Then:

 Strict press speed work – EMOM 10 minutes 3 reps @70% AFAP
Then:

5 Rounds for time:
1 “Gasser” (200 yard sprint, 100 out, 100 back)
5 Squat Cleans 165/115lb
Rest :90 between rounds

Tuesday, September 1, 2015

Work up to ONE heavy set of 4 deadlifts 
Then:
For Time
21-15-9
Calories on rower
Thrusters 95/65lbs
Chest-to-Bar Pull Ups
 
Rest 5 min then:
 
EMOM 12:00
Even: 10 Front rack lunge steps, 95/65 lb
Odd: 12 Wallballs, 20/14 lb to 10’
 

Monday, August 31, 2015

 Back squat 5×5 @60%

Then:

Colorado Open Workout 4:

3-2-1 go……
Row 750 meters

At 6 minutes……
9-6-3 of

deadlift 255/165
burpee over the bar

At 12 minutes……
9-6-3 of
snatch  115/85
burpee box jumps, 20/24”

Saturday, August 29, 2015

21-15-9 reps + run for time:

Overhead squat, 115/75 lb

Knees to elbows

Run 400 m

Friday, August 28, 2015

Back squat 3×3 @92.5%
Then:

For time:
15 Squat Cleans 165/115lbs
30 Bar facing burpees
60 Wallballs 20/14lb to 10’

Then:

EMOM 10:00

Even: 12 Russian KB swings, 70/53 lb

Odd:  8 Box jumps, 24/20”

 

Thursday, August 27, 2015

"2008 CrossFit Games Workout B" Lurong Challenge

Men Level 3

Complete 5 Rounds for Time of:
5 Deadlifts at 275 lbs.
10 Burpees

Women Level 3

Complete 5 Rounds for Time of:
5 Deadlifts at 185 lbs.
10 Burpees

Men Level 2

Complete 5 Rounds for Time of:
5 Deadlifts at 225 lbs.
10 Burpees

Women Level 2

Complete 5 Rounds for Time of:
5 Deadlifts at 135 lbs.
10 Burpees

Men Level 1

Complete 5 Rounds for Time of:
5 Deadlifts at 135 lbs.
10 Burpees

Women Level 1

Complete 5 Rounds for Time of:
5 Deadlifts at 95 lbs.
10 Burpees

Then:

EMOM 10 min:

Odd: 6 toes to bar

Even: 25 Doubleunders

 

Wednesday, August 26, 2015

 Strict press speed work – EMOM 10 minutes 3 reps @67.5% AFAP
Then:

AMRAP 12 Minutes
1 Body Blaster (1 burpee + 1 pullup + 1 toes to bar)
8 Shoulder to OH 135/95lbs
20 calorie row

Then:
Tabata ‘Nose and Toes’ Handstand hold (8 Rounds)

 

Tuesday, August 25, 2015

Work up to ONE heavy set of 3 deadlifts

Then:
3 Rounds for time:
15 Front squats 115/75lbs
15 Lateral bar burpees

Then:
10 min EMOM or until failure
3 strict pull-ups (3 second descent with 1 second pause at bottom)

 

Monday, August 24, 2015

Back squat 3 x 5 @ 80%

Then:

Ryan’s Birthday WOD

AMRAP in 15 min:

15 Power cleans, 115/75 lb

15 Wallballs, 20/14 lb to 10’

15 HR pushups

15 Walking lunges with 25/15 lb plate with a twist

Saturday, August 22, 2015

31 Heroes

AMRAP in 31 mins of:

8 Thrusters, 155/105 lbs

6 Rope Climbs, 15 ft

11 Box Jumps, 20/24 in

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a plate (45/25). Once Partner #2 returns from the run, Partner #1 will grab the plate and begin their 400m, while Partner #2 continues work wherever #1 left off.

Score – Total # of reps

Friday, August 21, 2015

5 RFT:

Run 600 m

15 Hang power snatches, 95/65 lb

Thursday, August 20, 2015

 Strict press speed work

 EMOM 10 minutes 3 reps @65% AFAP

AMRAP in 10 minutes of:

10 box jumps, 30/24 inch box
20 one-legged squats, alternating

Rest 5 min then:

5 min AMRAP:

10 Kettlebell swings, 1.5/1 pood

5 Burpees

10 Walking lunges

 

Wednesday, August 19, 2015

Work up to ONE heavy set of 5 deadlifts 

Then:

4 Rounds for time:

200 m Run
20 KB Snatches, 53/35lb
20 Toes to bar
20 Calorie row

Tuesday, August 18, 2015

Back squats 5 x 5 @ 78%

Then:

5 rounds for time of:

7 Squat Cleans, 155/115 lbs

14 Kettlebell Swings, 1.5/1.0 pood

Monday, August 17, 2015

Rene

7 rounds for time of:

Run, 400 m

21 Walking Lunges

15 Pull-ups

9 Burpees

If you have a 20-lb. weight vest or body armor, wear it.

Hero-Rene_th.jpg

Danish Army Sgt. René Brink Jakobsen of Vang, Denmark, died Jan. 2, 2013, after being hit by an improvised explosive device while on foot patrol with his unit in Upper Gereshk Valley in Helmand Province, Afghanistan. The 39-year-old was a member of the elite Danish Special Forces Ranger unit called Jaegerkorpet. Jakobsen is survived by his wife, Camilla; three children, Mie, Sara and Thor; and many loving relatives and friends.

 

Saturday, August 15, 2015

AMRAP in 30 min of:

3 Wall climbs

3 Dead hang to inverted on rings

300 m Run

30 Double unders

30 Abmat sit ups

Friday, August 14, 2015

Burpee + 185/135-lb. back-squat ladder
Rest 3 minutes
Burpee + 115/85-lb. shoulder-press ladder
Rest 3 minutes
Burpee + 245/170-lb. deadlift ladder

For the ladder pattern, perform 1 rep of each exercise the first minute, 2 reps of each the second minute, 3 reps of each the third minute, continuing as long as you are able. Use as many sets each minute as needed.

Post number of minutes completed for each ladder.

 

Thursday, August 13, 2015

 No bounce floor press – 5×5 @70% – Slow on the way down, explosive on the way up.

Then:

2 rounds for time:

20 Russian Kettlebell Swings, 70/53 lb

30 Toes To Bars

40 Double unders

Run  800 m

Wednesday, August 12, 2015

Back squat 4×4 @82.5%
Then:

AMRAP 15 minutes
Sprint 200 m
10 OHS 95/65 lbs
10 CTB pull-ups

Tuesday, August 11, 2015

 Clean grip deadlift, 70%  3 x 3  rest 2:00 between rounds

For 18:00, begin a set every 3:00 (6 sets)

10 box jumps, 24/20”

10 calories row

10 Wallballs, 20/14 lb to 10’

10 HR Pushups

(if you bleed into the next round, skip it and resume the following 3:00

 

Monday, August 10, 2015

 Strict press 5×5 @72.5%

Then:

Not for time:

12 TGU, alt., 53/35 lb

Then:
For time:
21 Kettlebell thrusters 53/35 (lbs)
21 Pullups
15 Kettlebell thrusters 53/35 (lbs)
15 Pullups
9 Kettlebell thrusters 53/35 (lbs)
9 Pullups

Saturday, August 8, 2015

AMRAP 30 Minutes
40 Wallballs 20/14lbs
20 Burpees to 6″ target
10 Clean and jerks 135/95lbs
Run 200m with med ball

Friday, August 7, 2015

Back squat 3×3 @85%

AMRAP in 15 min of:

5 Power snatch 115/75lbs
10 Box jumps 24/20”

Thursday, August 6, 2015

Work up to ONE heavy set of 3 deadlifts

Warm up with light triples, moderate doubles, then heavy singles until your chosen weight for the set of 3. (15 min)

Then:

Every 2 minutes for as long as possible complete:

From 0:00-2:00

   15-ft. rope climbs, 2 ascents

   135/95 lb. overhead squats, 2 reps

From 2:00-4:00

   15-ft. rope climbs, 2 ascents

   135/95 lb. overhead squats, 4 reps

From 4:00-6:00

   15-ft. rope climbs, 2 ascents

   135/95 lb. overhead squats, 6 reps

Continue adding 2 reps to the overhead squat each interval for as long as you are able.

 

Wednesday, August 5, 2015

 Strict press speed work – EMOM 10 minutes 3 reps @60% AFAP
 

Then for time:
Row 2000 m
30 Wallballs, 20/14
60 Double-unders
20 Wallballs, 20/14
40 Double-unders
10 Wallballs, 20/14
20 Double-unders

Then,

6 min EMOM:

Max handstand hold (no longer than :30) 

 

Tuesday, August 4, 2015

4 Rounds of:
Run 800m
Rest 3 min between each round

Then,
AMRAP 12 Minutes
6 Toes to bar
12 Front squats 115/75 lb
18 Calorie row

Monday, August 3, 2015

Back squat 5×5 @70% (max 15 min)
Then:

AMRAP 7 Minutes
3 Power cleans 165/115lbs
3 CTB pull-ups
3 Power cleans 165/115lbs
6 CTB pull-ups
3 Power cleans 165/115lbs
9 CTB pull-ups
3 Power cleans 165/115lbs
12 CTB pull-ups
And so on…

Then:

EMOM 10 Minutes
2 Wall climbs

Saturday, August 1, 2015

Wood

5 rounds for time of:

Run, 400 m

10 Burpee Box Jumps, 24/20 in

10 Sumo Deadlift High Pulls, 95/65 lbs

10 Thrusters, 95/65 lbs

Rest 1 min

Friday, July 31, 2015

Lisa's  Birthday WOD

Filthy Fifty - Reversed

For time:

50 Double Unders

50 Burpees

50 Wall Balls, 20/14 lbs

50 Back Extensions

50 Push Press, 45/35 lbs

50 Knees To Elbows

50 Walking Lunges

50 Kettlebell Swings, 35/26 lbs

50 Pull Up (Jumping)s

50 Box Jumps, 24/20 in

 

Thursday, July 30, 2015

AMRAP in 20 min of:

400 m run

21 KB swings, 53/35 lb

12 pullups

Wednesday, July 29,2015

Find your 1RM Floor Press (15 min)
Then:

For time:

15-12-9 reps
Deadlift 315/205lbs
Burpee box jump-overs 24/20″

Then:

Max effort “nose and toes” Handstand hold in one attempt

 

Tuesday, July 28th 2015

Strict Press 7×1 @80-90% 

Then:
Nancy 
5 rounds for time of: 
Run, 400 m 
15 Overhead Squats, 95/65 lbs