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