Sunday, September 29, 2013

Monday, September 30th

 WOD

"2007 Games Final WOD"
For Time;
1000M Row then, 
5 Rounds of
25 Pull-ups
7 Shoulder to Overhead (95/135)


Tuesday, October 1st

Strength:
3x ME Ring Dips
*2 min rest b/t sets

WOD:
12 min AMRAP of,
3,3 - 6,6 - 9,9 - 12,12 etc...
Deadlifts (95/135)
Burpee Box Jumps (20/24) 

Wednesday, October 2nd

Strenght:
Shoulder Press (5-3-1) @ 75%, 85%, 95% of 1RM

WOD
For Time:
"Randy"
75 Snatches (45/75)
3 min rest then,
75 Air Squats

*Record "Randy" & total time

Thursday, October 4th

Skills:
10 minutes of skills practice,
athletes option (DU's,HS work, MU progressions, ext...)

WOD:
5 Rounds for time of, 
400 M Run
5 HSPUs
10 Russian Twists (15/25)
15 Wall Balls (14/20) 

Friday, October 4th

Strength:
OH Squats (5-5-5) @ 75%, 85%, 95% of 1RM

WOD
(x2) 9 minute Amrap's with 2 minutes rest b/t of,

5 Bear Complex (75/115)
15 KB Swings (35/53)
25 Double Unders


Saturday, October 5th


Team WOD - Coaches Choice

Sunday, September 22, 2013

Monday, September 23rd

10 minutes of Mobility

WOD
"Fran"
21-15-9
Thrusters (95/65)
Pull Ups
3 minutes rest, then
9-15-21
Power Cleans (95/65)
Box Jumps (24/20)
*Record "Fran" time & total time.

Tuesday, September 24th

Strength
Deadlift (3-3-3) @ 80%, 85%, 90% of 1RM

WOD
5 rounds for time,
10 Clapping Push Ups
20 V-ups
30 Slam Balls

Wednesday, September 25th

Strength
Shoulder Press (3-3-3) @ 80%, 85%, 90% of 1RM

WOD
15 minute Amrap of,
8 Handstand Push Ups
12 Jumping Squats
16 Kettle Bell Cleans (53/35) Alt. Arms

Thursday, September 26th

Not for time:
10 Tire Flips
WOD
For time,
1000 meter Row,
Then 4 rounds of,
12 Wall Balls (20/14)
10 Toes 2 Bar
8 Power Snatch (95/65)

Friday, September 27th

10 minutes of Mobility

Strength:
Find 1RM Overhead Squat

WOD
12 minute Amrap of,
30 Double Unders
20 Goblet Lunges (53/35)
10 Burpee's

Saturday, September 28th

TEAM WOD

Sunday, September 15, 2013

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

Tuesday, September 17th

Crossfit 

Skills:
10 minutes of Double Under practice

WOD:
For total reps/cal of,
Tabata Calorie Row
1 minute rest,
Tabata KB Snatches/Toe 2 Bar (Alt.)
1 minute rest
Tabata Push ups/ Sit ups (Alt.)
(Tabata = 8 rounds of 20 sec. work & 10 sec. of rest)

Wednesday, September 18th

Crossfit 

Not for time:
3x (4x25 meters) 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

Thursday, September 19th

Crossfit 

Skills:
10 minutes of Handstand Work

Then for time,
40-30-20-10
Wall Balls (20/14)
Barbell Sumo Hi-Pulls (75/45)

Friday, September 20th


Crossfit

Strength:
Front Squats (5-5-5) @ 60%,65%,70% of 1RM

WOD:
20 minute AMRAP of,
5 Hang Cleans (95/65)
10 OTB Burpee's
15 Kettle Bell Swings (53/35)

Saturday, September 21st

Crossfit
Team WOD

Saturday, September 7, 2013

Monday, September 9th

"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)

Tuesday, September 10th

Strength:
Front Squats (5-3-1) warm up, then @ 75%, 85%, 95% 1RM

Then: 12 minute AMRAP of,
40 Double Unders (scale with 40 DU attempts or 120 singles)
5 Snatch Complexes of: 1 Snatch + 2 OH Squats
15 Wall Balls (20/14)

Wednesday, September 11th

911 Hero WOD
1 Round for time,
2001 meter Row or 2001 meter Run (5 laps) *Athletes option to Run or Row.
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 Run or Row.

Thursday, September 12th

Strength:
Deadlift (5-5-5) warm up, then @ 75%, 80%, 85% 1RM

Then,
5 Rounds for time,
10 Turkish Get Ups (53/35)
20 Russian Twist (45/25) plates


Friday, September 13th

SKILLS:
Not for time,
5 Rope Climbs

WOD:
EMOM for 20 minutes,
Odd minutes: 4 Curtis P's (95/65)
*Complex: 1 Clean + Right Leg Lunge + Left Leg Lunge + Push Press
Even minutes: 8 Burpee's

Saturday, September 14th

TEAM WOD

Sunday, September 1, 2013

Monday, Sept 2nd

TEAM WOD
"19 Hero's Wod"

Tuesday, September 3rd

Skills
15 minutes of Handstand Work

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

Wednesday, September 4th

Strength
Front Squats (3-3-3) warm up, then @ 80%, 85%, 90%

WOD
For time,
400 meter Pinch Carry (25/15) bumper plates
Then, with no rest, 3 rounds of,
25 Wall Balls (20/14)
12 Power Snatches (95/63)
8 Knees 2 Elbows

Thursday, September 5th

Skills
15 minutes of Muscle up progressions

WOD
15 minute AMRAP of,
8 Goblet Squats (53/35)
12 Tall Cleans (75/45)
16 Sit ups

Friday, September 6th

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)

Saturday, September 7th

TEAM WOD
Coaches Choice

Sunday, August 25, 2013

Monday, August 26th

"Grace" + 5 rounds of "Cindy"
For time,
30 Clean & Jerks (135/95) *NO GHOST RIDING ALLOWED*
*Choose a weight you can control to waist*
then, 1:1 rest period (5 minute limit on rest period)
then, 5 rounds of,
5 Pull ups
10 HR Push ups
15 Air Squats
*Record "Grace" time + total time.

Tuesday, August 27th

STRENGTH:
EMOM for 10 minutes,
1 Power Snatch + 1 Hang Squat Snatch @ 75% 1RM

WOD:
5 Rounds for time of,
9 OH Squats (95/65)
15 Box Jumps
21 Wall Balls

Wednesday, August 28th

3x Max Effort Ring Dips / 1 minute rest between sets.

WOD:
20 minute AMRAP of,
6 Dead Lifts (225/135)
9 Toes 2 Bar
12 Walking Lunges

Thursday, August 29th

STRENGTH
Front Squats (5-5-5) @ 75%, 80%, 85%.

WOD:
Six rounds for time,
6 Power Cleans (95/65)
6 Handstand Push ups
6 Kettle Bell Sumo Hi-pulls (53/35)
6 Thrusters (95/65)
6 Burpee
6 One Arm Russian Kettle Bell Swings (53/35) 6 each arm, 12 total.

Friday, August 30th


WOD:
For time,
1200 meter run
12 Push Jerks (135/95)
800 meter run
8 Push Jerks (135/95)
400 meter run
4 Push Jerks (135/95)
200 meter run
2 rope climbs (rx) / 60 ring rows (scale)

Saturday, August 31st

Team Wod

Sunday, August 18, 2013

Monday, August 19th

Dead Lift (3-3-3) for total load

WOD:
4 Rounds for time of,
7 Shoulder to OH (115/75)
12 Russian Twist (25/15) bumper plates
16 Goblet Lunges (53/35)

Tuesday, August 20th

Front Squats (3-3-3) for total load

WOD:
15 minute AMRAP of,
9 Ring Dips
15 KB Swings
21 Box Jumps

Wednesday, August 21st

For time,
60 Wall Balls
30 Pull Ups,
60 Slam Balls,
30 Toes 2 Bar,
60 Double Unders

Thursday, August 22nd

With barbell, no added weight,
(3x3) Tall Cleans received in full squat,
(3x3) Jerk Balance,
(3x3) On toes jerk unders,

Then @ 50% 1RM,
(x3) Squat Cleans from mid-thigh,
(x3) Squat Cleans from launch (above knee),
(2x3) 1st pull from ground with 2 second pause above knee,
(2x3) Squat Cleans from ground,

(3x2) Split Jerks Then at 75% 1RM,
(x5) Complexes: 1 power clean + 2 front squats + 1 split jerk,
 * 1 minute rest between all the above sets.

Friday, August 23rd

Strength:
Snatch (3-3-3-2) @75% 1RM.
If 1RM not established, take this time to establish a 1RM.

For time 1000 meter row,
then without rest period,
4 rounds of,
3 muscle ups / 9 C2B pull ups if unable to perform muscle up,
9 heavy cleans (135/95),
18 lateral OTB Burpee's

Saturday, August 24th

0900 Team Wod

Sunday, August 11, 2013

Monday, August 12th

15 minutes to practice handstand work (walks, push-ups, holds)
Then:
15 minute Amrap of,
9 Pull-ups
15 Burpee's
21 Sit-ups

Tuesday, August 13th

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, August 14th

Front Squats (3-3-2) FTL,

 Then: 3 Rounds FOR TIME:
 1 min. ME Box Jumps,
 1 min. Rest,
 1 min. ME Deficit Push-ups,
 1 min. Rest,
 1 min. ME Kettle Bell Snatches (alt. arms),
 1 min. Rest.

Thursday, August 15th

FOR TOTAL TIME:
 3 ROUNDS OF:
30 DOUBLE UNDERS,
5 HSPU, 10 V-ups,
*REST 1:1,
Then:  3 ROUNDS OF,
 30 DOUBLE UNDERS,
 5 C2B PULL-UPS,
 10 KB SWINGS.

Friday, August 16th

EMOM for 5 minutes:
1 Clean + 2 Jerks @75% 1RM.
10 Hang Squat Cleans @ 50% 1RM,
20 Abmat Sit-ups,
10 Push Press(same weight as cleans),
20 Jumping Lunges (Alt. Legs).

Saturday, August 17th

0900 Team Wod

Sunday, August 4, 2013

Monday, August 5th

Back squat: 1x10 at 60%, 1x8 at 70%, 1x5 at 75%, 1x3 at 80%.
Rest 90 seconds between sets.

Then: "Fran"
21 - 15 - 9
Thrusters (95/63)
pull-ups

Tuesday, August 6th

EMOM for 7 minutes: 2 squat cleans + 1 jerk at 70% 1RM.

Then: 7 minute Amrap of,
30 double unders,
10 handstand push-ups,
2 minutes rest, then, 7 minute Amrap of,
25 squats
10 ring dips

Wednesday, August 2nd

Hang snatch: (1x3) from hip received in quarter squat, (1x3) from mid-thigh received in half squat, (1x3) from above knee received in full squat. *Perform all drills with barbell, no added weight. Then: Full Snatch (4x2) at 60% 1RM.

Then: 4 Rounds for time of,
15 V-ups
12 Front Squats (95/63)
9 Burpee's

Thursday, August 8th

Snatch grip push press: (1x3) received in quarter squat, (1x3) received in half squat, (1x3) received in full squat. Then: 3x front squats with 3 second pause on bottom, Push up slowly with 10 second count from bottom to top. *Perform all drills with barbell, no added weight.

Then: For time, 2000 meter row, no rest, 3 rounds of,
21 Wall Balls
15 KB Swings
9 Box Jumps

Friday, August 9th

Dead Lift: 1x10 at 60%, 1x8 at 70%, 1x5 at 75%, 1x3 at 80%, 1x2 at 90%,
90 seconds rest between sets.

Then: 15 minute Amrap of,
20 Slam Balls
8 Overhead Squats
12 Toes to Bar

Saturday, August 10th

0900: Team Wod

Sunday, July 28, 2013

Monday, July 29th

Back Squat 5x2 @ 80% 1RM,
Then: "Ledesma",
20 minute AMRAP of,
5 Deficit Handstand Push-ups,
10 Toes through Rings,
15 Med Ball Cleans

Tuesday, July 30th

Bent Over Row 3x3 heaviest possible,
Full Snatch 3x2 @ 80% 1RM,
Then: For Time,
10 Power Snatch
20 Ring Dips
30 Cleans (95/63)
40 Wall Balls
50 Dead lifts (95/63)

Wednesday, July 31st

1 1/4 Front Squat 5x2 @ 70% 1RM
Then: For Time, 1000 meter Row,
4 rounds of,
20 Pull-ups,
10 Shoulder to Overhead (95/63)

Thursday, August 1st

Split Jerk 5 x 2 @ 80% 1RM
Then: 12 minute AMRAP of,
2 Wall Walks
12 KB Swings
20 V-ups

Friday, August 2nd

For Time,
64 Slam Balls
32 Box Jumps
48 Slam Balls
24 Box Jumps
36 Slam Balls
18 Box Jump
24 Slam Balls
12 Box Jumps

Saturday, August 3rd

0900 Team Wod

Sunday, July 21, 2013

Monday, July 22nd

EMOM for 5 minutes: 2 hang squat cleans @ 70% 1RM, Then: 5 rounds for time of, 5 clean & jerks (115/73), 10 V-ups, 15 KB swings (53/35)

Tuesday, July 23rd

Strength: 3x3 Front squats FTL, Then: 4 rounds for time of, 6 power snatch (95/63), 12 push ups, 18 goblet lunges (53/35).

Wednesday, July 24th

5 minutes of double under practice. Then: For time, 40 pull ups, 40 box jumps, 40 KB SDHP (53/35), 40 push press (95/63), 40 burpee's.

Thursday, July 25th

EMOM for 5 minutes: 1 snatch grip high pull + 1 full snatch, Then: 21-15-9 of, Dead Lifts (135/95), Ring dips

Friday, July 21st

For time, 500 meter Row, 40 slam balls, 30 sit ups, 20 wall balls, 10 toes to bar, 20 wall balls, 30 sit ups, 40 slam balls, 50 double unders

Saturday, July 22nd

0900 Team Wod

Sunday, July 14, 2013

Monday, July 15th

4x2 Back squats @ 90% 1RM. Then for time; 10-9-8-7-6-5-4-3-2-1 of Thrusters (95/63), Pull-ups, V-ups.

Tuesday, July 16th

3x5 Snatch Grip High Pulls (heaviest possible). 3x1 2-position snatch (floor,hang) @ 80% 1RM. Then for time; 30-20-10 of Double Unders, KB snatch + OH squats/alt. arms (35/26), Slam Balls.

Wednesday, July 17th

3x Max Effort Ring Dips. Then for time; 50 box jumps, 25 KB swings, 40 box jumps, 20 KB swings, 30 box jumps, 15 KB swings, 20 box jumps, 10 KB swings (53/35).

Thursday, July 18th

Strength: 5x2 Split Jerk (heaviest possible). Then for time, 1000 meter Row followed by; 21-15-9 of Front Squats (95/63), OTB Burpee's, Sit-ups.

Friday, July 19th

15 minutes of handstand work. Then: 15 minute AMRAP of; 12 Wall Balls, 10 Toes to Bar, 8 hang cleans (95/63).

Saturday, July 20th

0900 Team Wod

Sunday, July 7, 2013

Monday, July 8th

Strength
5x (1 Snatch + 2 Snatch grip push press) as heavy as possible.

Then: For Time of,
60 Pull-ups with 3 Burpee Box Jumps buy-in EMOM
* 3 Burpee Box Jumps EMOM until you complete your
60 pull-ups, this includes 0:00.

Tuesday, July 9th

Strength
5x5 Front Squats @ 75% 1RM

Then: 5 Rounds for total reps/cals of,
30 second Calorie Row, 30 seconds rest
30 second Max KB Swings, 30 seconds rest
30 second Max Push-ups, 30 seconds rest

Wednesday, July 10th

Strength
5x (3 Cleans + 1 Jerk) *touch & go cleans

Then: For total time,
21-15-9 Wall Balls, Ring Dip
*Rest 2 minutes
9-15-21 Ring Dips, Wall Balls


Thursday, July 11th

Strength
Overhead Squats (5,3,3,2,2,1) start @ 75% 1RM

Then: 5 Rounds for time of,
6 Hang Snatch (95/63)
9 Handstand Push-ups
12 Knees to Elbow

Friday, July 12th

Strength
Dead Lift 3x3 For total load

Then: 20 minute AMRAP of,
10 Push Press (95/63)
20 Slam Balls
30 OH Plate Lunges (45/25)

Saturday, July13th

0900 Team Wod / Coaches Choice

Monday, July 1st

Tuesday, July 2nd

Wednesday, July 3rd

Thursday, July 4th

Friday, July 5th

Saturday, July 6th

0900 Team wod

Sunday, June 23, 2013

Monday, June 24th

Strength
Dead lift (5,3,3,2,2,1) at (70, 77, 82, 88, 92, 97)% of 1RM
Then:
3 Rounds for Time...
15 Push-Press  (65/95)
20 Over the Bar Burpees
15 Sumo Deadlift Hi-pulls (65/95)

Tuesday, June 25th

Strength
7x (1 snatch + 2 snatch grip push press) at 75% 1RM
Then:
10 minute Mobility
Then:
15 min AMRAP of ...
5 Burpee's
10 Ring Dips
15 Box jumps

Wednesday, June 26th

Strength
Back squat (6x6) at 75% 1RM
Then:
10 Rounds for time of ...
10 Dead lifts (95/135)
10 Chest to Bar Pull-ups

Thursday, June 27th

Strength
Split Press (5x4) at 75% 1RM shoulder press
Then:
For Time ...
1000M Row
3x 21 Kettle Bell Swings + 21 Wall Balls
750M  Row
2X 15 Kettle Bell Swings + 15 Wall Balls
500M Row
1X 9 Kettle Bell Swings + 9 Wall Balls

Friday, June 28th

Strength
EMOM for 7 minutes,
1 Snatch (full) at 85% 1RM
Then:
For Time...
100 MedBall Cleans

Saturday, June 29th

0900 Team Wod

Sunday, June 16, 2013

Monday, June 17th

Strength
15 minutes to establish 1RM Clean & Jerk
Then:
"Death by Slam Balls" with a 2 burpee buy-in.
Perform 1 SB the 1st minute, 2 SB the 2nd minute,
3 SB the third minute, and so on until you cannot
complete the required repetitions within the minute.
Begin EMOM with 2 burpee's.

Tuesday, June 18th

Strength
15 minutes to establish 1RM Snatch (Full)
Then:
500m Row for time.
Then:
3 min. ME Wall Balls (20/14)
3 min. ME KB Snatches/Alt. arms (35/26)
Rest 1 minute
2 min. ME Wall Balls
2 min. ME KB Snatches/Alt. arms
Rest 1 minute
1 min. ME Wall Balls
1 min. ME KB Snatches/Alt. arms

Wednesday, June 19th


EMOM for 5 minutes,
2 Hang Squat Cleans at 70%
*Do not go above 70%, this is intended as a warm up.
Then: 15 minutes to establish 1RM Back Squat
Warm up with sets of 2 to 3 reps. until reaching 80 to 90%,
Then after 2 minutes of rest, perform a walkout for 5 seconds
at 5 to 10% above projected 1RM.
Then: 8 minute AMRAP of,
8 Push-ups
16 V-ups

Thursday, June 20th

Strength
15 minutes to est. 1RM Push Press
Then:
1000m Row for time.
Then: 10 minute AMRAP of,
2 Wall Walks
4 Power Cleans at 70% of 1RM
6 Sit-ups

Friday, June 21st

"Filthy Fifty"
50 Box Jumps
50 Jumping Pull-ups
50 KB Walking Lunges (53/35)
50 Knees to Elbows
50 Push Press (45)
50 Wall Balls
50 Burpee's
50 Double Unders


Saturday, June 22nd

0800 Basics
*Must RSVP by 9pm on Friday.
0900 Team WOD

Sunday, June 9, 2013

Monday, June 10th

Front Squats (3-3, 3-3, 2-2) at (75%, 80%, 85%)
Then: For time, "Fran"
21-15-9
Thrusters (95/63)
Pull-ups

Tuesday, June 11th

Snatch (3-3, 2-2, 1-1) at (75%, 80%, 85%)
Then: For time, "Diane"
21-15-9
Deadlifts (225/135)
Handstand Push-ups

Wednesday, June 12

Back Squat (3-3-3-3) FTL
Then: For time, "Grace"
30 Clean & Jerks (135/95)

Thursday, June 13th

Shoulder Press (2-2-2-2) FTL
Then: for time "Jackie"
1000m Row
50 Thrusters (45lbs)
30 Pull ups

Friday, June 14th

EMOM for 7 minutes
1 hang squat snatch at 65% 1RM
Then: 4 rounds for time,
21 KB Swings
15 Box Jumps
9 Burpee's

Saturday, June 15th

0800 Basic's *Must rsvp by 9pm Friday.
0900 Team Wod

Sunday, June 2, 2013

Monday, June 3rd

Back Squat (3,3,3) FTL
90 sec. rest between
Then, for time,
750m Row
50 Wall Balls
40 Box Jumps
30 Push Press (95/63)
20 Pull-ups
10 Burpee's
750m Row


Tuesday, June 4th

Squat Snatch (3,2,2,1)
Start at 75% 1RM
Then;
15 minute Amrap of,
7 hang cleans (95/63)
7 HSPU
30 jumping lunges

Wednesday, June 5th

EMOM for 8 minutes
1 clean high pull + 1 clean & jerk
at 80% 1RM
Then;
2 Rounds for time
40 burpee's
10 strict pull-ups
Then with no rest,
30 front squats (95/63)
Then with no rest,
40 burpee's
10 strict pull ups

Thursday, June 6th

3X Max V-outs
Then;
2 Rounds for Time of,
10 Cal Row
20 V-ups
30 KB SDHP (53/35)
40 Slam Balls (20/15)

Friday, June 7th

Push Jerk (3,3,3,3)
Start at 75% 1RM
Then:
For Time
50 double unders
30 Toes 2 Bar
20 Ring Dips
50 double unders
20 Toes 2 Bar
10 Ring Dips
50 double unders
10 Toes 2 Bar
5 Ring Dips

Saturday, June 8th

0800: Skills & Technique Class
0900: Team Wod

Sunday, May 26, 2013

Monday, May 27th

"Murph"
1 mile run
100 pull-ups
200 push-ups
300 air squats
1 mile run

Tuesday, May 28th

Work up to heaviest single.
Squat clean (1,1,1,1,1,1,1)
Split Jerk from rack (1,1,1,1,1,1,1)
Front squat from rack (1,1,1,1,1,1,1)

Wednesday, May 29th

3x Max Effort Ring Push-ups
Then for time,
200m sprint
100 slam balls
100 tire bangers
100 v-ups
200m sprint

Thursday, May 30th

Work up to heaviest single.
Power Snatch (1,1,1,1,1,1,1)
Full Snatch (1,1,1,1,1,1,1)
OH Squats (1,1,1,1,1,1,1)

Friday, May 31st

"Spartan 300"
For Time
3 Rounds of,
10 hang cleans (95/63)
15 toes to bar
20 hand release push-ups
Then without rest between,
3 Rounds of,
10 box jumps
15 KB swings (53/35)
20 wall balls (20/14)
30 pull-ups


Saturday, June 1st

0800: Lifting Techniques Class (Front squat, back squat, OH squat)
0900: Team Wod

Sunday, May 19, 2013

Monday, May 20st

Back Squat (2-2-2) FTL
Then: For time,
25 burpee's
400 meter run
20 front squats (115/75)
400 meter run
15 front squats (115/75)
400 meter run
10 front squats (115/75)
25 burpee's

Tuesday, May 21nd

Dead Lift (3-3-3-2-1)
Start at 75% 1RM
Power Snatch (2-2-2-2-2)
At 80% 1RM
* 90 seconds rest between sets
Then: 8 minute Amrap of,
5 Toes to bar
10 Hand release push ups
15 Slam Balls

Wednesday, May 22nd

Overhead Squats (2-2-2) FTL
Then: (9,7) minute Amraps with 2 minutes rest between,
40 double unders
20 pull-ups
10 push press (95/63)

Thursday, May 23rd

Push Jerk (2-2-2) FTL
Then:
Power Clean + Push Jerk
2+2, 2+2, 1+3, 3+1
90 seconds rest between sets.
15 minute Amrap of,
10 T2B
15  Ring V-outs
20 Sit-ups

Friday, May 24th

10x 100 meter Row/Air Dyne Sprints.
30 seconds rest between sprints.
Then, 4 rounds for time;
21 Box Jumps
15 Wall Balls
  9 Ring Dips

Saturday, May 25

0800: Basic's
*Anyone wanting to attend basic's must RSVP by 10pm on Friday. 
* Basic's will be cancelled if no members RSVP by the deadline.
0900: Team Wod

Sunday, May 12, 2013

Monday, May 13th

"CrossFit Total"
Best of three attempts at;
Back Squat
Shoulder Press
Dead Lift

Tuesday, May 14th

Overhead Squats (3-3-3) FTL
90 seconds rest between sets.
Then:
EMOM for 8 minutes,
2 Snatch High Pulls
EMOM for 8 minutes,
2 Snatch Balance
Then:
Hang Power Snatch (2-2-2-2-2)
HPS from position 3 above knee

Wednesday, May 15th

3x Max Effort C2B Pull-ups
90 seconds rest between sets.
Then: In any order
7 minute Amrap of Tire Flips
5 minute Amrap of KB Swings
3 minute Amrap of Thrusters (95/63)
Mandatory 2 minutes rest between Amraps!!!

Thursday, May 16th

Front Squats (5-5-5) FTL
3x Max Effort V-outs
90 seconds rest between above sets.
10 minute of Dip-Drive-Shrug-Hip Drills.
Then:
EMOM for 5 minutes,
2 Tall Cleans.
EMOM for 5 minutes,
1 Clean High Pull + 1 Squat Clean
EMOM for 5 minutes,
2 Squat Cleans with fast reset.

Friday, May 17th

For Time, In no particular order,
100 Double Unders
90 Tire Bangers (Alternate Arms)
80 Flutter Kicks
70 Wall Balls
60 Walking Lunges
50 Sit-ups
40 Dead Lifts (135/95)
30 T2B
20 Calorie Row or Air Dyne
10 Tire Flips
30 minute cap on Workout.

Saturday, May 18th

8am Basics
9am Team Wod

Sunday, May 5, 2013

Monday, May 6th

3X Max Effort Pull-ups
Then: 3 Rounds for time,
8 Overhead squats (95/63)
10 Lateral OTB burpee's
12 Wall Balls (20/14)



Tuesday, May 7th

Shoulder Press (3-3-3) For total Load
Then: (6,6) minute Amraps / 2 minutes rest between,
9 Dead lifts (135/95)
12 KB Swings
20 Sit-ups

Wednesday, May 8th

Front Squats (5-3-3-2)
Start at 75% 1RM
Then: 21-15-9
Hang Cleans (95/63)
Ring Dips

Thursday, May 9th

EMOM for 8 minutes: 1 Snatch high pull + 1 Snatch
Then: For total reps,
3 Rounds of Tabata with 2 minute rest,
1. Alternate between: Burpee's / Air Squats
2. Alternate between: Box Jumps / Sit-ups
3. Calorie Rows

Friday, May 10th

3X Max Effort Deficit Push-ups
Then: 5 Rounds for time,
40 Double Unders
12 Toes 2 Bar
8 Push Jerk (95/63)

Saturday, May 11th

0900 Team Wod

Sunday, April 28, 2013

Monday, April 29th

Back Squat (5-5-5-5) for total load.
Then: 3 rounds for time,
400m Sandbag carry (40/20)
8 Toes to Bar
8 Push Press (95/63)
4 Tire Flips

Tuesday, April 30th

Hang Clean (2-2-2)
Hang Clean + Split Jerk (1+2, 1+2, 1+2)
Front Squat (3-3-3) from the rack
Then: 12 minute Amrap of,
4 Turkish get-ups (35/26)
8 deficit push-ups
12 KB high pulls

Wednesday, May 1st

12 minutes of skills practice;
rope climb, double-unders, kipping, butterfly.
Then: for time,
21 -15 -9
Pull ups
KB Swings
Box Jumps

Thursday, May 2nd

Snatch high pulls (3-3-3)
OHS (2-2-2-2-2)
Snatch (1)x10
Then: 3 rounds for time
30 Goblet Lunges
20 Slam Balls
10 Burpee's

Friday, May 3rd

Dead Lift (3-3-3) for total load.
10 minutes of handstand work (push-ups, holds, walks)
Then: 12 minute Amrap of,
5 C2B pull-ups
5 Ring Dips
5 Clusters (95/63)

Saturday, May 4th

0900 Team Wod

Sunday, April 21, 2013

Monday, April 22nd

3X Max Effort Deficit Push-ups (45lb Plates)
 *90 seconds rest between.
Then: For Time
  800 meter run
20 pull-ups
  4 push press (95/63)
16 pull-ups
  8 push press (95/63)
12 pull-ups
12 push press (95/63)
  8 pull-ups
16 push press (95/63)
  4 pull-ups
20 push press (95/63)
  400 meter run

Tuesday, April 23rd

Power Clean + Front Squat
(based on 1RM front squat)
at 70% (3+3, 3+3, 3+3)
at 80% (2+2, 2+2, 2+2)
at 90% (1+1, 1+1)

Then: 12 minute Amrap of,
5 Ring Dips
10 Burpee Box Jumps
12 KB SDHP

Wednesday, April 24th

EMOM for 7 minutes,
Clean High Pull + Squat Clean & Jerk
* based on 80% 1RM Push Press.

Then: 9 - 15 - 21
Wall Balls (20/14)
Toes 2 Bar


Thursday, April 25th

Power Snatch + OHS
(based on 1RM OHS)
at 70% (2+2, 2+2, 2+2)
at 80% (2+1, 2+1)
at 90% (1+1)

Snatch High Pull + Full Squat Snatch
(based on 1RM OHS)
at 70% (2+1, 2+1, 2+1)
at 80% (2+1, 2+1)
at 90% (2+1)
1RM Full Squat Snatch

Then: 8 minute Amrap of,
15 KB Swings
20 Sit-ups
30 Double Unders

Friday, April 26th

Dead Lift (2-2-2) for total load.
Then: For Time
200 Slam Balls
Start EMOM with 3 Thrusters (95/63)
*Start off each minute with 3 Thrusters until 200 slam balls are completed.

Saturday, April 27th

9am Team Wod

Sunday, April 14, 2013

Monday, April 15th

Strict Should Press (2-2-2) for total load.
Then: 3 Rounds for time,
200m Sand bag carry (40/20)
30 Thrusters (75/45)
20 Box Jumps
10 Toes 2 Bar

Tuesday, April 16th

10 minutes to establish 1RM OH Squat
Then: Based on 1RM Snatch,
Hang Power Snatch + Full Squat Snatch
at 70% (2+1, 2+1, 2+1)
at 80% (2+1, 2+1)
at 90% (1+1)
Full Squat Snatch from the ground
at 80% (3, 3, 3)
at 85% (2, 2, 2)
at 90% (2, 2)
at 100% (x1 for PR)
*Athlete must rest at least 1 minute between sets.
Then: 2 Rounds for time,
50 Slam Balls
25 Russian Twist

Wednesday, April 17th

3X Max Effort Ring Dips / 90 seconds rest between
5 minutes of Double Under practice.
Then: For time,
200m OH Plate walk (45/25)
25 C2B Pull-ups
200m OH Plate walk (45/25)
25 Dead Lifts (135/95)
200m OH Plate walk (45/25)
25 Burpees
*If athlete unable to perform C2B without assist, scale to Pull-up.

Thursday, April 18th

Based on 1RM Front Squat...
Power Clean + Squat Clean
at 70% (2+2, 2+2, 2+2)
at 80% (1+2, 1+2, 1+2)
at 90% (1+2, 1+2)
Squat Clean + Push Jerk
at 75% (1+2, 1+2, 1+2)
at 85% (1+2, 1+2)
at 100% (1time for PR)
Front Squat
at 75% (5, 5, 5)
at 80% (3, 3, 3)
at 90% (2, 2, 2)
at 100% (1time for PR)
* Athlete will rest at least one minute between each set.

Friday, April 19th

5X 250m Row Sprints / 2 minutes rest between each.
Then: For Time
1 minute Max Effort KB Swings
1 minute Rest
Then; 3 rounds of
20 Push-ups
20 KB Sumo High Pulls (53/35)
20 Goblet Lunges (53/35)
1 minute rest
1 minute Max Effort KB Swings
*Score is time plus reps on KB Swings.

Saturday, April 20th

0900 Team Wod

Sunday, April 7, 2013

Monday, April 8th

10 minutes to establish 1RM front squat.
5 minutes of double under practice.
Then: For time,
20 burpees
800 meter run
8 overhead squats (95/63)
400 meter run
12 overhead squats
200 meter run
16 overhead squats
20 burpees

Tuesday, April 9th

Hang Snatch from the hip (2-2-2-2),
*hang snatch shrug from the hip if not proficient in snatch.
Power Snatch from mid thigh (3-3-3),
*snatch high pull from mid thigh if not proficient in snatch.
Snatch high pull + Squat snatch from above knee (3+1, 3+1, 3+1, 3+1).
3x Max Effort weighted Sit-ups.
*At least one minute rest between each set.



Wednesday, April10th

Dead Lift (2-2-2) for total load.
1 km row for time.
12 minute Amrap of;
5 C2B pull-ups
10 V-ups
15 Wall Balls

Thursday, April 11th

10 minute to establish and perform;
20 rep max low bar back squat.
5 minutes practice: handstand walk / handstand holds
EMOM for 10 minutes, for total reps;
Even minutes: T2B
Odd minutes: Push-ups
*Athlete will choose set reps for each round. Do not
push to failure, goal is to perform same amount of reps
each round while budgeting in rest time.

Friday, April 12th

5x 100m sprints for total time.
* Rest while walking backward to start.
Then:
... 50 KB Swings (53/35) for time,
... 2 minute Amrap of Air Squats,
... 3 minute Amrap of Push Press (96/63),
... 4 minute Amrap of C2B Pull-ups,
... 5 minute Amrap of Burpee Box Jumps .
* Rest 1 minute between each Amrap.




Saturday, April 13th

0800 Olympic Lifting Class
0900 Team Wod

Sunday, March 31, 2013

Monday, April 1st

Strength: Shoulder Press (2-2-2) for total load.
Then: "Cindy"
20 minute Amrap of;
5 Pull Ups
10 Push Ups
15 Squats

Tuesday, April 2nd

3X Max Effort Ring Dips / 2 minute rest between sets
Then: 4 Rounds for time
8 Power Snatch (95/63)
12 Lateral OTB Burpee's
30 Double Unders

Wednesday, April 3rd

Strength: Back Squat (2-2-2) for total load
Then: 10-9-8-7-6-5-4-3-2-1
Box Jumps
Kettle Bell Swings (53/35)

Thursday, April 4th

Strength: EMOM for 7 minutes
One Clean High Pull & One Clean & Jerk
Then: Due to open wod 13.5, wod changed to;
"Annie"
50-40-30-20-10
Double Unders
Sit ups

Friday, April 5th

12 minute Amrap
15 Thrusters
15 Chest to Bar Pull ups
*Record reps at each 4 minute interval.

Saturday, April 6th

0800: Olympic Lifting Class
0900: Team Wod

Sunday, March 24, 2013

Monday, March 25th

3X Max Effort Push-ups / 2 minute rest between.
Then: 1K Row for time.
Then: 10 minute Amrap of,
7 Overhead Squats (95/63)
7 Pull-ups
7 Kettle Bell Swings (53/35)

Tuesday, March 26th

Push Press (2-2-2) for total load / 2minutes rest between.
Then: 18 - 12 - 9
Hang Cleans (95/53)
Ring Dips
Slam Balls (20/15)

Wednesday, March 27th

400 meter Farmers Carry for time (53/35)
Then: 5 minutes of Double Under practice.
Then: 4 Rounds for time,
8 Box Jumps
8 Sumo High Pulls (95/53)
8 OTB Burpee's

Thursday, March 28th

10 minutes to establish 1RM Front Squat.
Then: 800 meter Sandbag Run for time (40/20).
Then: (8,4) minute Amrap/2 minute rest between,
5 Deadlifts (135/95)
7 HR Pushups
9 Wall Balls (20/14)

Friday, March 29th

7 minute Amrap of;
"Clean & Jerk and Toes to Bar Ladder"
3 Clean & Jerks (135/95)
3 Toes 2 Bar
6 Clean & Jerks
6 Toes 2 Bar
Continue increasing each movement by 3 reps until time expires.
5 minute rest,Then:
3X Max Effort L-Sit hold for time or
3X Max Effort Sit-ups (if unable to perform L-sit hold)
For the remainder of class practice handstand walk, handstand push-ups or handstand holds

Saturday, March 30th

0800: Olympic Lifting
0900: Team Wod

Sunday, March 17, 2013

Monday, March 18th

3x Max Effort Toes to Bar / Knees to Elbows,
90 seconds rest between sets.
Then: 1000m Row for time.
Then: Elizabeth 21-15-9
Power Cleans (135/73)
Ring Dips


Tuesday, March 19th

(5-5-5) Dead Lift for total load,
2 minutes rest between sets, 5 minutes to warmup.
Then: 10 minute Amrap of,
8 Shoulder to Overhead
12 KB SDHP (53/35)
16 Goblet Lunges (53/35)

Wednesday, March 20th

3x Max Effort Handstand Push-ups / Handstand Holds
2 minutes rest between sets.
Then: 5 minutes of Double Under practice.
Then: 5 Rounds for time of,
8 Front Squats
10 Pull-ups
12 V-ups

Thursday, March 21st

(2-2-2) Thrusters for total load,
2 minute rest between sets.
Then: (8, 6) minute Amrap / 2 minute rest between of,
5 Snatch (95/63)
10 Box Jumps
15 Russian KB Swings (53/35)

Friday, March 22nd

2 x 400m Heavy Sandbag Carry
Then: Open Wod 13.3

Saturday, March 23rd

0800: Olympic Lift Basics with Matt
0900: Team Wod

Sunday, March 10, 2013

Monday, March 11th

3x Max Effort Ring Dips,
2 minutes rest between sets.
Then: 12 minute Amrap;
8 Dead Lifts (135/95)
10 Wall Balls (20/14)
12 KB Swings (53/35)

Tuesday, March 12th

Strength: (2-2-2) Thrusters for total load,
90 seconds rest between sets.
Then: 5 Rounds for time:
8 Hang Cleans (95/63)
10 Box Jumps (24/20)
12 Slam Balls

Wednesday, March 13th

5x 250 meter row for time,
2 minute rest between rounds.
Then: 21 - 15 - 9
Pull-ups
Push-ups
Snatch High Pulls (95/63)
Russian Twist (25/15)

Thursday, March 14th

3x Max Effort Weighted Sit-ups (20/15 Slam Ball)
Then: 15 minute Amrap of;
6 Squat Snatch (95/63)
12 Lateral OTB Burpee's
18 Goblet Lunges

Friday, March 15th

5 X 100 meter Sprints for time,
rest while walking backwards to start.
Then: 5 Rounds for time;
10 Push Jerks (95/63)
8 Rings Dips
10 Front Squats (95/63)
2 Tire Flips

Saturday, March 16th

0800 Basic's
0900 Team Wod

Sunday, March 3, 2013

Monday, March 4th

Strength: Push Press (2-2-2) for total load / 90 seconds rest between.
Then: 15 minute Amrap of;
6 Ring Dips
6 Front Squats (95/63)
6 Power Snatch (95/63)

Tuesday, March 5th,

Strength: 5X Max Effort Push-ups / 2 minutes rest between.
Then: 5 Rounds for time;
8 Power Cleans (95/63)
12 Overhead Plate Lunges (25/15)
15 KB Swings (53/35)

Wednesday, March 6th

Strength: Dead Lift (5-5-5) for total load / 2 minutes rest between.
Then: 3 rounds for time;
20 Box Jumps
10 Thrusters (95/63)
20 Burpees

Thursday, March 7th

Strength: 3X Max Effort Pull-ups / 2 minutes rest between.
Then: For time;
400 meter Row
40 Push press (75/45)
30 Abmat Sit-ups
20 Sumo High Pulls (75/45)
10 Turkish Get-ups (35/26)
20 Wall Balls (20/14)
30 Plank pulls (35/26)
40 Slam Balls
400 meter Run

Friday, March 8th

Strength: Front Squats (3-3-3-3-1) with 90 second rest between.
Then: 2013 CrossFit Open Wod, Week 1

Saturday, March 9th

0800 Basics
0900 Team Wod

Sunday, February 24, 2013

Monday, February 26th

Strength: Front Squat (5-3-3-2-2)
Start at 75% 1RM
Then: 10 Minute Amrap of:
15 Box Jumps
10 Wall Balls
Then 2 minute Rest followed by a 5 Minute Amrap of:
12 KB Swings (53/35)
8 Ring Dips

Tuesday, February 26th

Skills: Muscle-up Progression
Then: 5 Rounds For Time
8 Overhead Squats (95/63)
10 Lateral OTB Burpee's
12 Pull-ups

Wednesday, February 27th

Strength: Shoulder Press (3-3-2-2-1)
Start at 75% 1RM
Then: 21 - 15 - 9
Clean & Jerk (95/63)
Goblet Lunges (53/35)
Russian Twist (25/15)

Thursday, February 28th

For Time
200 meter Run
30 Thrusters (75/45)
20 Toes to Bar
30 Slam Balls
20 Burpee Box Jumps
30 Sumo High Pulls (75/45)
20 HR Push-ups
30 Front Squats (75/45)
20 Calorie Row

Friday, March 1st

EMOM for 8 Minutes
1 Snatch Pull, 1 Snatch, 1 Snatch Balance
Then: 15 minute Amrap of;
30 double unders (90 singles)
9 Handstand Push-ups
9 Pull-ups
9 Med Ball Cleans

Saturday, March 2nd

0800 Basics / Skills / Strength
0900 Team Wod

Sunday, February 17, 2013

Monday, February 18th

Strength: Dead Lift (5-3-3-2-2)
Start at 75% 1RM

5 Rounds For Time
8 Ring Dips
10 Power Snatch (95/63)
8 Toes 2 Bar
10 Box Jumps


Tuesday, February 19th

Strength: Back Squats (3-3-2-2-1)
Start at 75% 1RM

Then: Fight Gone Bad Format
Thrusters (75/45)
Sumo High Pulls (75/45)
Goblet Lunges (53/35)
Burpee's
Calorie Row



Wednesday, February 20th

EMOM for 8 Minutes
1 Snatch Shrug, 1 Snatch High Pull, 1 Squat Snatch
Performed at 75% 1RM Snatch

Then: 12 Minute Amrap;
50 Double Unders (150 Singles)
8 Hang Cleans (95/63)
12 Push-ups
15 KB Swings

Thursday, February 21st

For Time
4 x 25 meter Shuttle Run
25 Wall Balls
25 Pull-ups
25 Push Press (95/63)
25 Lateral OTB Burpees
25 Farmers Carry (53/35)
25 Russian Twist
25 Box Jumps
25 Slam Balls
25 meter Tire Flip

Friday, February 22nd

First 15 minutes, Skills Training
Then: 3 Rounds For Time
400 meter Row
12 Front Squats (95/63)
200 meter Run
12 Clean & Jerk (95/63)

Saturday, February 23rd

8am Basics
9am Team Wod

Sunday, February 10, 2013

Monday, February 11th

Strength: Bear Complex (5-5-3-3-2-2)
Heavy as possible
Then: 3 Rounds for Time
10 Handstand Push-ups
15 Pull-ups
20 KB Swings (53/35)

On-Ramp
10 Push Press (75/45)
12 Ring Rows
15 KB Swings (35/26)

Tuesday, February 12th

Strength: Front Squat (3 - 3 -  3)

8,6,4 minute Amrap / 1 minute rest between rounds
4 x 25 meter Shuttle Run
8 Thrusters (95/63)
25 Double Unders (75 Singles)
12 KB SDHP (53/35)

On- Ramp
6,6 minute Amrap / 2 minute rest between rounds
4 x 25 meter Shuttle Run
8 Wall Balls (14/10)
75 Jump ropes
12 KB SDHP (35/26)

Wednesday, February 13th

EMOM for 8 Minutes
1 Snatch & 1 Snatch Balance
As heavy as possible
Then: 21 - 15 - 9
Hang Clean (95/63)
Ring Dips
10 Burpee Box Jumps between each round

On-Ramp
21 - 15 - 9
Power Cleans (95/63)
Push-ups
10 Bumper Plate Front Squats between each round (15/10)

Thursday, February 14th

For Time
400 meter Run
40 Slam Balls
40 Overhead Lunges (25/15)
40 Double Unders (120 Singles)
30 Wall Balls (20/14) / Rhett (30lb)
30 Kcal Row
20 Pull-ups
20 Burpee's
20 Box Jumps

On-Ramp
For Time
30 Kcal Row
30 Slam Balls
30 Lunges
30 Double Unders (90 singles)
200 meter Run
20 Wall Balls (14/10)
10 Pull-ups
10 Burpee's
10 Box Jumps

Friday, February 15th

15 minutes Skills Training: Kipping Pull-up
Then: 12 minute Amrap of;
8 Clean High Pulls (95/63)
12 V-ups
8 Overhead Squats (95/63)
12 Russian Twist (25/15)

On-Ramp
6,4 minutes Amrap / 2 minutes rest between rounds
8 Clean High Pulls (75/45)
12 Sit-ups
8 Front Squats (75/45)
12 Mountain Climbers

Saturday, February 16th

8 am Basic's / Skills
9 am Team Wod

Sunday, February 3, 2013

Monday, February 4th

Strength: EMOM for 8 Minutes
1 Squat Clean & 2 Front Squats at 75% 1RM
*Pause at the bottom of each rep
Then: 21 - 15 - 9
Wall Balls
Pull-Ups

On-Ramp
EMOM for 8 Minutes
3 Front Squats (75/53), Alternative: Bumper Plate Squats
Then: 15 - 12 - 9
Wall Balls (#10)
Pull-Ups (Jumping/or band)


Tuesday, February 5th

Skills: Rope Climb
Then: 4 Rounds for Time of:
8 Overhead Squats (85/53)
12 Lateral OTB Burpee's
8 Ring Dips
12 Barbell Sumo High Pulls (85/53)

On-Ramp
Skills: Rope Climb
Then: 4 Rounds for Time of;
8 Med Ball Cleans (14/10)
8 Burpee's
8 Box Dips
8 KB SDHP (35/26)

Wednesday, February 6th

Strength: Snatch (3-3-3-2-2) at 75% 1RM
*Received in Squat position with pause at the bottom'
Then: 12 minute Amrap of;
9 Box Jumps
12 Thrusters (95/63)
15 KB Swings (53/35)

On-Ramp
Strength: Power Clean (3-3-2-2-2)
*Determine 2 rep Max
Then: 6, 4 minute Amrap / 2 minute rest between rounds
8 Box Jumps
10 Push Press (75/45)
12 Kettle Bell Swings (35/26)

Thursday, February 7th

For Time
50 Double Unders (150 singles)
40 Russian Twist
30 Goblet Lunges (53/35)
20 Toes to Bar
10 Ring Dips
20 Pull-Ups
30 KB SDHP
40 Butterfly Sit-Ups
50 Slam Balls
400 meter Run

On-Ramp
For Time
100 Jump ropes
30 Sit-Ups
30 Goblet Lunges (35/26)
20 Knee Tucks
20 Box Dips
20 Pull-Ups (Jumping/band)
30 Butterfly Sit-Ups
30 Slam Balls
200 meter Run

Friday, February 8th


EMOM for 8 Minutes: 2 Clean & Jerks at 70% 1RM
*Received in the squat position
Then: 4 Rounds for time of;
250 meter Row
4 Hang Snatch Grip High Pulls (95/63)
6 Squat Snatch (95/63)
10 Push Press (95/63)
50 meter Farmers Carry (53/35)

On-Ramp
EMOM for 8 minutes: 3 Power Cleans (85/53)
Then: 4 Rounds for time of;
250 meter Row
4 Hang Snatch Grip High Pulls (45/33)
6 Hang Snatch (45/33)
10 Push Press (45/33)
50 meter Farmers Carry (35/26)

Saturday, February 9th

8am Basics
9amTeam Wod

Sunday, January 27, 2013

Monday, January 28th

EMOM for 8 minutes;
2 position Squat Clean & Jerks at 80% 1RM
1st rep. from the ground, 2nd rep. from the hang,
2 second pause at the bottom of each clean.
Then, 4 rounds for time of;
8 Turkish get ups (35/26)
12 Box Jumps (24/20)
8 Ring Dips
12 Pull-ups

Tuesday, January 29th

3 Rounds for Time;
400 meter Row
21 Kettle Bell Swings
12 Dead Lifts (135/95)

Wednesday, January 30th

"Steph's" B-day Wod
For Time:
600 meter Row
30 Air Squats
30 Push-ups
30 Russian Twist
600 Meter Run
30 Med Ball Cleans (20/14)
30 Plank KB Pulls (53/35)
30 Butterfly Sit-ups
60 Double Unders (180 singles)

Thursday, January 31st


EMOM for 8 minutes;
2 position Snatch received in the Squat at 80% 1 RM
1st rep. from the ground, 2nd rep. from the hang,
2 second pause at the bottom of each rep.
Then, 3 cycles of Tabata / 2 minute rest between cycles of;
Alternate: V-ups / Plank Holds
Alternate: Push Press / Clean High Pulls (85/53)
Alternate: Weighted OH Lunges / Weighted Burpee's (25/15)
Score is total reps.

Friday, February 1st


2000 meter Row for time,
Then 5 minutes rest, then,
4 Rounds for time of
12 Pull-ups
12 KB SDHP (53/35)
12 Wall Balls (20/14)

Saturday, February 2nd

8am Basic's
Snatch, OH Squats
9am Team Wod

Sunday, January 20, 2013

Monday, January 21st

15 minutes to determine Max Clean
Then;
5,5,5 minute Amrap / 1 minute rest between rounds
8 Ring Dips
12 KB SDHP (53/35)
8 Front Squats (95/63)
12 Box Jumps

Tuesday, January 22nd

Begin Wod with 1000 meter Row
Then 5 Rounds of:
8 Pull-ups
12 Push-ups
20 Sit-ups

Wednesday, January 23rd

21 - 15 - 9
Dead Lifts (135/95)
Wall Balls (20/14)
V-ups

Thursday, January 24th

EMOM for 8 Minutes
3 Snatch Balance (75/45)
Then;
12 minute Amrap of:
6 Hang Squat Clean Thrusters (95/63)
8 Over the Bar Burpee's
12 KB Swings (53/35)

Friday, January 25th

5 Rounds for time / 1 minute rest between rounds
8 Power Snatch (95/63)
12 Goblet Lunges (53/35)
15 Slam Balls
200 meter Run

Saturday, January 26th

Team Wod
Coaches Choice

Sunday, January 13, 2013

Monday, January 14th

5 Rounds for Time
8 Ring Dips
8 Power Cleans (115/75)
12 one arm KB Squats, 6 each arm (26/18)
12 Russian Twist (25/15)

Tuesday, January 15th

15 Minutes For;
Basic's: Front Squat,
or determine Max Front Squat,
or Strength: Front Squat (5-3-2-2-1)
Start at 75% 1RM
Then: "Fran" 21 - 15 - 9
Thrusters (95/63)
Pull-ups

Wednesday, January 16th

2 Rounds For Time
25 Box Jumps
25 Hang Cleans (85/53)
25 Lateral over the bar burpee's
25 Push Press (85/53)
25 Slam Balls

Thursday, January 17th

15 Minutes For;
Basics: Shoulder Progression (shoulder press, push press, push jerk),
or to determine Max Push Jerk off the rack,
or Strength: Push Jerk off the rack (5-3-2-2-1)
Start at 75% 1RM
Then; 12 minute Amrap of;
10 Handstand Push-ups
12 V-ups
15 Goblet Squats (53/35)

Friday, January 18th

2000 meter Row for time
Then, 5 rounds for time of;
8 Power Snatch (95/63)
10 Wall Balls (20/14)
12 KB Swings

Saturday, January 19th

Team Wod
Coaches Choice

Sunday, January 6, 2013

Monday, January 7th

4 Rounds for time of;
8 Thrusters (95/63)
10 Ring Dips
12 KB SDHP
15 Sit -ups

Tuesday, January 8th

Strength: Clean & Jerk (5-3-3-2-2)
Start at 70% 1RM
Then, complete a Tabata cycle of each movement
with two minute rest between of;
Alternate: Burpees / Box Jumps
Alternate: Hang Cleans / Front Squats (75/45)
Alternate: Hollow Rock / Superman holds

Wednesday, January 9th

Fight gone bad
Pull-ups
Slam Balls
Push-Press (95/63)
Box Jumps
Goblet Lunges (53/35)

Thursday, January 10th

6,6,6 minute Amraps / 1 minute rest between rounds of;
8 OH Squats (75/45)
8 Toes 2 Bar
8 Power Snatch (75/45)


Friday, January 11th

EMOM for 7 minutes; Squat Cleans, 2 second pause on the
bottom of the first rep.
Then; 21 -15 - 9
Dead Lifts (155/95)
Wall Balls (20/14)
KB Swings (53/35)

Saturday, January 12th

Team Wod
Coaches Choice