WOD ARCHIVES

PAST
WORKOUTS OF THE DAY
"WOD"

U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, Kansas, was killed on January 3, 2010, by an improvised explosive device in Zhari district, Kandahar Province, Afghanistan. He is survived by his wife Tiffany, daughter Chloe, parents Gary and Paula, and brother Ryan.

S- 7/22/17
1-
Dynamic Warmup
2-
Bradley
10 rounds for time of:
Sprint 100 meters
10 Pull-ups
Sprint 100 meters
10 Burpees
Rest 30 seconds

F- 7/21/17
1-
Rounds
10 Hyper Ext w/ 2 sec pause
15 Banded Pull Throughs
20/20 Side Plank
2-
Every 2 Min Build to Heavy set
5-5-5-5-5
Back Squat
3-
3 Rounds For Time:
21 Cal Row
15 Overhead Squats 115/75
9 Power Snatch

TH- 7/20/17
1-
4 Rounds
12 DB Curl to Press (alternating)
10 Strict T2B
Hand Stand Work
2-
Cash in 800 Meter Run
4 Rounds
40 AbMatt
20 HSPU
50 Plate Push
Cash Out 400 Meter Run

W- 7/19/17
1-
L-Sits & Ring Rows
+
Bar Prep
2-
14 Rounds For Time (alternating)
5 Bench Press
5 Squat Cleans
35 Double Unders
(165-175-185-195-205-215-225) Men
(75-85-95-105-115-125-135) Women

x-
Agility ladder work

T- 7/18/17
1-
6 Rounds (quality)
1 Peg Board or 2 Legless RC or Strict Chinups
15 GHD Situps
2-
6 Rounds For Time:
15/10 Cal AB
250 Run
400 Row

M- 7/17/17
1-
Med Ball Warmup
+
Pullovers & Hollow Rocks
2-
Every 2 Min Build to Heavy Set
5-5-5-5-5
Front Squat
3-
16 AMRAP
100 Wall Balls 20/14
25 Burpee + Bar Muscle Ups

M- 7/10/17
1-
Prep + L-Sits
2-
Fran
21-15-9
Thrusters 95/65
Pullups
3-
5 Rounds (full recovery)
3 Back Squats (building)
12 Plate Tucks on Turf

T- 7/11/17
1-
Dynamic Warmup
+
Ring Rows & Hip Ext
2-
Team of 3 (alternate rounds)
15 Rounds For Time
15/10 Cal AB
12 Deadlifts 185/125
9 Burpees Over Bar

W- 7/12/17
1-
Prep + Banded Tension
2-
White
5 rounds for time of:
3 Rope Climbs
10 T2B
21 Overhead Walking Lunge Steps, 45/35 lb. plate
Run 400 meters

TH - 7/13/17
1-
Clean Prep + GHD Situps
2-
E2MOM x 6 Sets
5 Bench Press + 5 Power Cleans
3-
3 Rounds For Time:
25 Front Squats 95/65
500 Meter Row

F- 7/14/17
1-
Snatch Prep
2-
OTM 10
3 Power Snatches (building)
3-
20 AMRAP
Cash in 800 m run
15 Yard Hand Stand Walk
25 KB Swings 55/35
35 Double Unders

S- 7/15/17
Individual: (ANNUAL WOROUT)
"Ben-Ben"
Perform 3 Rounds of:
Station 1:
10 Tire Flips or Stones (heavy)
10 Burpees
10 Box Jumps 30/24
- rest 60 secs
Station 2:
10 Deadlifts @ 1.85/1.25 X BW (Heavy)
10 Burpees
10 Butterfly CTB Pull Ups
- rest 60 secs

Ben's loved sprint style workouts and heavy. His max deadlift was 185 at a 100lb BW.

These rounds are to be performed in an alternating format and really hard.

Teams of 3:
"Ben The Warrior"
2 Total Rounds:
3 Mins of Max Deadlifts 185/125 (mod: KB DLs)
- 1 min rest
3 Mins of Max Box Jumps (mod: step ups)
- 1 min rest
3 Mins of Max Stones (mod: med balls)
- 1 min rest
3 Mins of Max Pull Ups (mod: kb swings)
- 1 min rest
5 Mins of Max "Cheater" Burpees (don't open your hips fully)
- 1 min rest

The #2 was Ben's name. The 3 is for the 3 brother.
The 5 is for the family of 5 including parent's Dave and Paula.
S- 7/8/17
1-
Movement Prep + RC
2-
Build in complex
Push Press + Push Jerk + Split Jerk
3-
16 AMRAP (alternating rounds with Partner)
9 DB Deadlifts 50/35
6 Burpees
3 DB Power Cleans

x-
Alt 400's

F- 7/7/17
1-
Squat & Muscle up work
2-
OTM 10
E- build to heavy single Front Squat
O- 3-7 Ring Muscle Ups
3-
5 RFT
20 GHD situps
10 Front Squats 165/115

TH - 7/6/17
1-
Agility Ladder + T2B
2-
35 AMRAP
50 Double Unders
500 M Row
250 Run
25 Lunge Steps

W- 7/5/17
1-
Bar Prep
2-
Every 2 min x 5 sets, increase weight each set
5 Bench press + 5 Power Cleans
3-
For Time
50y Sled Push Hevay
40 Burpees over agile bags
30/21 Cal Bike
40 Burpees over agile bags
50y Sled push Heavy
(Cap14)

With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th. To Daniel's family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel.

T- 7/4/17
"Daniel"
For time:
50 Pull-ups
400 meter run
95/65 pound Thruster, 21 reps
800 meter run
95/65 pound Thruster, 21 reps
400 meter run
50 Pull-ups

https://www.crossfit.com/workout/2006/06/15#/comments

M- 7/3/17
1-
DL Prep + L-Sits
2-
OTM 10
5 Deadlifts (build for first 4 min then hold next 6 min across)
3-
OTM 10
E- Parnter A- Cal Row, Partner B KB Swing 55/35
O- Parnter B- Cal Row, Partner A KB Swing 55/35

Score is total Cals+Reps

S- 6/24/17
1-
Squat Prep and Ring Rows
2-
Back Squat
1-1-1-1-1 (2 sec pause in bottom, building)
3-
Run 400
50 DL 135/95
Row 600
40 DL 185/115
Run 400
30 DL 225/155
Row 600
20 DL 275/195
Run 400
10 DL 315/225

F- 6/23/17
1-
KB Prep + L-Sits
2-
10 Rounds alternating w/ partner
10 Burpees
20 Yard Front Rack KB Lunge 55/35
10 Shoulder to Overhead
3-
Bench
1-1-1-1-1 (2 sec pause in bottom, building)
-after each set 10 Hyper Ext

TH 6/22/17
1-
Drill Work
2-
15 AMRAP
5 Bar MU
8/8 Hang DB Snatch 50/35
10 T2B
3-
800 Meter Time Trial Run

W- 6/21/17
1-
Clean + Dip Prep
2-
Front Squat
1-1-1-1-1 (2 sec pause in bottom, building)
-after each set 16 Alt Renegade Row
3-
21-15-9
Squat Clean 135/95
Dip

T- 6/20/17
1-
Agility Ladder + Plyos
2-
Helen
3 Rounds
400 Meter Run
21 KB Swings 55/35
12 Pullups
3-
DB Strict Press (alternating)
14-12-10-8
Ring Strict Pullups
7-6-5-4
AB Matt
-30 after each round

M- 6/19/17
1-
Snatch + Double Under Work
2-
OTM 4
Power Snatch + Overhead Squat, drop
Power Snatch + Overhead Squat
rest 90
OTM 4
Power Snatch + Overhead Squat
3-
2 Rounds For Time: (w/ partner)
100 Overhead Squats 45/35
100 Burpees
200 Double Unders

S- 7/17/18
1-
Prep
2-
For Time: (w/ partner)
100 Meter Run
50 Jerks 135/95
200 Meter Run
50 Pullups
400 Meter Run
50 Power Cleans
400 Meter Run
50 Pullups
200 Meter Run
50 Jerks
100 Meter Run
(if I beat my partner in I can start on movements)

F- 6/16/17
1-
Pistol Work + Banded Tension
2-
Front Squat
2-2-2-2-2 (2 sec pause in bottom, building)
-after each set 10 Hyper Ext
3-
20 AMRAP
10 T2B
20 Pistols (lunges)
400 Meter Row

W- 6/14/17
1-
L-Sits & Strict Pullups
2-
4 Rounds for time:
250 Meter Run
25 KBS 55/35
25 Thrusters 75/55
x-
Farmers Carry

T- 6/13/17
1-
Rounds
Ring Rows
V-Ups + Hollow Rocks
Hand Stand Work
2-
Bench
2-2-2-2-2 (2 sec pause in bottom, building)
-after each set 10 Hyper Ext
3-
2K Row for time
EMOM- Burpee acending 1,2,3......
-start w/ Burpee

M- 6/12/17
1-
Dynamic + Bar Prep
2-
3 rounds for time
50 Yard Plate Push
7 Squat Cleans 135/95
14 Kipping C2B (no Butterfly)
3-
Back Squat
2-2-2-2-2 (2 sec pause in bottom, building)
-after each set 10 GHD situps

6/11/17
1-
Dynamic + Snatch Prep
2-
12 Rounds (alternating w/ partner)
7 Power Snatch 135/95
200 Meter Run

6/10/17
1-
Muscle Up Work
2-
15-9-6
Ring Muscle Ups (burpee chest to bar chinup)
30-18-12
DB Overhead Squat 50/35

x-
2K Row For Time
+
Back Squat

6/9/17
1-
3 Rounds
Hand Stand Holds on Wall + 20 Shoulder taps
10 Ring Rows
2-
For time:
60 ft Hand stand walk (120' Bear Crawl)
10 T2B
10 Deadlifts 245/165
60 ft Hand stand walk
12 T2B
12 Deadlifts
60 ft Hand stand walk
14 T2B
14 Deadlifts
60 ft Hand stand walk
16 T2B
16 Deadlifts

6/8/17
1-
Agility Ladder + Hypers
2-
1200 Meter Run
+
12 rounds of:
4 Hand Stand Pushups
8 Chest 2 Bar Pullups
12 Air Squats
x-
GHD Situps

6/7/17
1-
L-Sits & Ring Rows
2-
OTM 10
Build to heavy Power Clean
3-
30/25 cal bike
20 Burpees Box jump overs 30/24
10 Power Cleans 205/135
x-
Bench
Plate Pushes"
M- 6/5/17
1-
MedBall Warmup + Rollouts
2-
For Time:
100' DB OH walking lunge 50/35
100 Double Unders
50 WB 20/14
10 rope climbs
50 WB
100 Double Unders
100' DB OH walking lunge
x-
Front Squats
400s

S-6/3/17
1-
Agility Ladder + DB OVH Squat Prep
2-
Bench
8 Rep Max
-during this get 3 sets of 12 Ring Rows False Grip
3-
For Time W/ Partner:
100 Cal Row
60 Burpee Over Rower
80 Single Arm Overhead DB Squat 50/35
50 Burpee Jumping C2B Chinup
60 Cal Bike
40 Burpee Bench Jump Overs

F- 6/2/17
1-
3 Rounds
10/10 Single Leg lateral step-ups (high box)
HSW work
2-
Min 0-10
3 Rounds
15 DL 115/75
12 Kipping HSPU
Min 10-20
3 Rounds
12 Sumo Deadlift High Pull
9 Kipping HSPU (deficit 35lb Plate)
Min 20-30 min
3 ROunds
9 Snatch
7 Kipping HSPU (deficit 35lb+25lb plate)

TH 6/1/17
1-
Every :30 Seconds x 10 sets
-1-3 Strict C2B Pullups, increase a rep for 2-3 min from last week
+
Clean Prep
2-
Back Squat
Find a heavy then 12 rep max
3-
For 20 Min:
200 Meter Sprint
4 Hang Power Cleans
4 Hang Squat Cleans 165/110
-alternate Rounds w/ Partner

W- 5/31/17
1-
3 Rounds
Hand Stand Holds on Wall + 20 Shoulder taps
10 Ring Rows
+
Jerk Prep
2-
Push Jerk
2-2-2-2-2-2 (building)
3-
10 AMRAP
10 T2B
10 DB Jerks 50/35

5/30/17
1-
Dynamic Warmup + Hypers
2-
3 Rounds for time:
20 GHD
30 KB Swings 70/55
40 cal row
3-
Deadlift
8 Rep Max

M-5/29/17
1-
Prep
2-
Murph
1 Mile Run
100 Pullups
200 Pushups
300 Air Squats
1 Mile Run

S 5/27/17
1-
PVC Drill
2-
Front Squat
12 rep max
-Increasing from 5-10# from last week
3-
In 22 Min:
60-50-40 (Team of 2)
Hand Stand Pushups
Back Squat 165/110
T2B
+
In Remaining Tim Max Cal Row

F 5/26/17
1-
Medball Warmup + Banded Tension
2-
Deadlift
8 Rep Max
-Increasing from 5-10# from last week
3-
4 Rounds for time:
15 Sumo Deadlift High Pull 115/75
15 Bar Facing Burpees
x-
10/10 DB Row

TH 5/25/17
1-
Sand Bag Drills +RMU Work
2-
For 16 Min
150 Double Unders
1 Mile Run
150 Double Unders
+
AMRAP time remaining
-Rounds of:
3 Ring Muscle Ups (6 C2B Kipping, no Butterfly)
12 AB MATT Situps

X-
Rounds...
1/1 Get Up Routine
Sand Bag Play

W 5/24/17
1-
Every :30 Seconds x 10 sets
-3 Strict C2B Pullups
2-
OTM 8
Build to Find a heavy squat clean thruster
3-
30 squat clean thrusters for time @70% of above
x-
Plank series
+
50 Yard Farmers Carry

T 5/23/17
1-
Hypers & Ring Rows
2-
Bench
8 Rep Max
-Increasing from 5-10# from last week
3-
25 AMRAP
250 Meter Row
250 Meter Run
20/14 Cal Bike
20 GHD
x-
Dips (Strict)

M 5/2217
1-
3 rounds
8 Rollouts
15 Yards of Broad Jumps
2-
Back Squat
12 rep max
-Increasing from 5-10# from last week
3-
4 Rounds for time
3 Rope Climbs
25 Yard Front Rack DB/KB Lunge Walks 50/35
10 Shoulder to Overhead

X-
Hill Sprints

S 5/20/17
1-
Bar Prep
2-
Build in the Snatch
3-
For Time w/ Partner:
2000 Meter Row (alternate 250's)
then
80 Power Snatches 95/65
then
10 Rounds (total)
Alternating 200 Meter Runs
-5 Clean and Jerks 135/95
I run then go right into the clean and jerks, when I get back from the run you start running

F 5/19/17
1-
PVC Drill + Banded Tension
2-
1200 Meter Run
+
14 Rounds
5 Pull-ups
10 Push-ups
15 Air Squats
+
800 Meter Run

x- (before/after Class if possible)
Front Squat
12 rep max Increasing from 5-10# from last week

TH 5/18/17
1-
Dot Drills + Ring Rows
2-
30 AMRAP
500 Meter Row
15 Yard Plate Push (distance increases 15 yards each round)
2 Wall Walks

W 5/17/17
1-
OTM 9
1- Hand Stand Walk 20 Yards (Drill Work)
2- Accumulate 30 Sec- L-Sit
3- 8/8 DB Step Ups + 3 Max effort Broad Jumps
2--
21 Thruster 95/65
3 Legless RC
200 Meter Run
15 Thrusters
2 Legless RC
400 Meter Run
9 Thrusters
1 Rope CLimb
600 Meter Run"

T 5/16/17
1-
Dynamic + Hypers & Plyos
2-
For 16 Min: (alternate rounds w/ partner)
10/10 KB snatches 55/35 (w/ Swing)
12 TTB
10 Burpee Bench Jump Overs- facing
3-
8 Rep Max Bench & Deadlift
-Increasing from 5-10# from last week

x- Max cal Bike 1 min

M 5/1517
1-
Bar Prep + Rollouts
2-
Back Squat
12 rep max
-Increasing from 5-10# from last week
3-
10 Rounds For Time
4 Power Clean 165/105
4 HSPU Strict (DB Strict Press)
2 Ring Muscle Ups (Chin ups)

X- conditioning
800
600
400
-rest =work between sets

S 5/13/17
1-
Dynamic Warmup +Plank Work
2-
Front Squat
12 rep max
*Stay moderate here
-Will increase 10-15# every week (6 weeks)
3-
25 Min Clock:
400 Meter Run (Pacer)
-AMRAP
9 DB or KB Front Squat (50/35)
7 Bag Jump Overs (2)
2 Wall Walks

F 5/12/17
1-
17.4 Prep
2-
17.4 Nation Open Final Workout

TH 5/11/17
1-
PVC Drill + Banded Holds
2-
10 K Partner Row
-divide however

X-
DB Curls

W 5/10/17
1-
Agility Ladder + Prep
2-
3 Rounds For Time:
50 Pistols (alternating) (100 Air Squats)
8 Bar Muscle Ups (T2B + Pullup)
10 Hang Power Snatch 115/75
3-
4 Rounds
8 Barbell Row
8 Dumbell Strict Press
16 GHD Situps

T 5/9/17
1-
Kettlebell Drill + L-Sits
2-
8 Rep Max Bench & Deadlift
*Stay moderate here
-Will increase 10-15# every week (6 weeks)
3-
21-15-9
KB Swing 70/55
Burpee
*400 Meter Run to START each round
x-
Farmers Walk 200M

M 5/8/17
1-
3 Rounds
8 False grip Ring Rows
10 Rollouts
12 Hyper Ext
24 Single Unders
+
Clean Prep
2-
Back Squat
12 rep max
*Stay moderate here
-Will increase 10-15# every week (6 weeks)
3-
For time:
5-4-3-2-1
Squat Clean (70% 1RM)
*35 DUs b/w each round

Directly into:
100 Wall Balls

S- 5/6/17
1-
Dynamic Warmup + GHD sit-ups
2-
Bench Press 4x3
(3 sec pause @ bottom) -70-80% of 1RM
3-
800 Meter Run
50 Pull-ups
100 push-ups
150 Air Squats
800 Meter Run

F- 5/5/17
1-
Nation Partner Open Prep 17.3
2-
17.3
Click Here

TH 5/4/17
1-
Agility Ladder + Rollouts
2-
2 rounds for time:
10 deadlifts
20 defcit handstand push-ups
30 front squats
(cap 16)

M 315 lb. / 4.5-inch defcit / 95 lb.
F 225 lb. / 3-inch defcit / 65 lb.
Ages 16-17 and 35-54
Men deadlift 315 lb., use a 4.5-inch defcit on HSPU and squat 95 lb.
Women deadlift 255 lb., use a 3-inch defcit on HSPU and squat 65 lb.
Ages 14-15 and 55+ Ages 55+
Men deadlift 255 lb., use no defcit on HSPU and squat 75 lb.
Women deadlift 175 lb., use no defcit on HSPU and squat 55 lb.
3-
6x200 Meter Run (rest=work or alternate w/ partner)

W- 5/3/17
1-
Getups & KBS + Pullovers & Transition Drill
2-
For time:
100 dumbbell snatches
80-calorie row
60 burpees
40 muscle-ups
(Scale- 8 Dips + 1 Rope Climb (AMRAP))
Men use 50 lb.
Women use 35 lb.
Time Cap: 20 Minutes
Ages 16-17 and 35-54:
Men use.............................................................................................50 lb.
Women use.......................................................................................35 lb.
Ages 14-15:
Boys use............................................................................................35 lb.
Girls use.............................................................................................20 lb.
Ages 55+:
Men use............................................................................................35 lb.
Women use......................................................................................20 lb.

T- 5/2/17
1-
Sleds & L- Sits
2-
21-15-9
Shoulder to Overhead 135/95
C2B Pull-ups
3-
4x400 Meter Run (rest=work or alternate w/ partner)

M 5/1/17
1-
Squat Clean Prep + Hyper Extension
2-
16.2
(If capped out, continue on with the workout as a 12 AMRAP. Increase weight per round if possible)
Beginning on a 4-minute clock, complete as many reps
as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.
If completed before 4 minutes, add 4 minutes to the
clock and proceed to:
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.
If completed before 8 minutes, add 4 minutes to the
clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.
If completed before 12 minutes, add 4 minutes to the
clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.
If completed before 16 minutes, add 4 minutes to the
clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb.
Stop at 20 minutes

Click Here for Movement Standards
3-
4 Rounds
3 Back Squats (3 sec pause in rock bottom) -70-80% of 1RM
10 Hand Release Push-ups (2 sec pause- at top/down/bottom- pinch shoulder blades back, hands as far back as possible, press controlled and fast)

X- 12 min AB teams of 3 max distance

S- 4/29/17
1-
Planks + Ring Rows
2-
Every 90 Seconds build
8-6-4-2
Front Squat (build)
3-
10 Rounds (alternate rounds with partner)
10 Cal Row
10 WB 20/14
10 Rounds
100 Meter Run
10 WB
10 Rounds
10 Cal Bike
10 WB

F- 4/28/17
1-
Nation Partner Open Prep 17.2 + Hypers
2-
17.2
20 AMRAP
60/40 Cal Bike
50 Power Clean and Jerk 95/65
40 T2B
60/40 Cal Row
50 Power Snatches 95/65
40 Yard HSW
400 Meter Run
50 SDLHP 95/65
40 Muscle Ups

MOVEMENT STANDARDS & SCALING OPTIONS

TH- 4/27/17
1-
Medball Routine + GHD Situps and Hypers
2-
50-40-30-20-10
DU
16-14-12-10-8
C2B Chinups
Hand Release Pushups
3-
30 ON 30 OFF AB 14 MIN alt w/ partner

W- 4/26/17
1-
Get Ups + Legless RC
2-
Every 90 Seconds build
8-6-4-2
Back Squat (build)
3-
5 Rounds For time:
400 Meter Run
15 Overhead Squats 95/65

T- 4/25/17
1-
Agility Ladder + Roll Outs
2-
5 Rounds Rotate every 90 seconds
1- 40 Yard Heavy Sled Push
2- 12 GHD Situps + 12 Hyper Ext
3- 25 Yard DB Front Rack Lunge 50/35
4- 8 Bench Building

M- 4/24/17
1-
Bar Prep + L-Sit
2-
Every 90 Seconds build in complex x 8
Build in Complex
-Power Clean + Squat Clean + 3 Front Squats
3-
3 rounds for time:
40 Double Unders
20 Pullups
10 Clean and Jerks 115/75
x-
10 Rounds alternating 400M row w/ partner

S- 4/22/17
1-
Dynamic + Movement Prep
2-
E2MOM x 4
10-10-10-10
Deadlift
Strict Chinup
3-
20 AMRAP (team of 2)
200 Meter Run Pacer
AMRAP
7 T2B
14 SDLHP 55/35

F- 4/21/17
1-
Nation Partner Open Prep 17.1
2-
10,9,8,7,6,5,4,3,2,1
Thruster
Burpee Box Jumps
-Alternate each round, I do 10 Thruster+BBJ, you do 10

Scorecard
RX-95/65
Masters/Teen 75/55
Scaled 45/35

X-
10-10-10-10
Back Squat (build)
Hyper Ext

TH- 4/20/17
1-
PVC Drill Work + L-Sits
2-
Build in Complex in 12 min
-Power Snatch + 2 Overhead Squats + Snatch
3-
7 Rounds for time
8 DB Snatch Left
1 Rope Climb
8 DB Snatch Right
1 Rope Climb
20 Yard Plate Push

W- 4/19/17
1-
Dynamic Warmup
2-
3 Rounds for time:
400 Meter Run
21 KB Swings
12 Pullups
3-
Quality Rounds
10-15 Yard HSW
10 GHD situps
10 FG Ring Rows
40 Yard Heavy Sled Push

T- 4/18/17
1-
Dot Drill + Bar Work
2-
Every 90 Seconds build in complex x 8
Build in Complex
-Power Clean + 2 Front Squats + Squat Clean
3-
15 AMRAP (Team of 3 Alternate Rounds)
10/7 Cal AB
8 Shoulder to Overhead 115/75
8 Front Squats

M- 4/17/17
1-
Movement Prep + Plank Work
2-
E2MOM x 4
10-10-10-10
Bench
5-5-5-5
Max Height Bag Jump over
3-
3 Rounds for time:
Row 1000 Meters or Run 800
60 DU
BMU 15-10-5 (Round 1-2-3) (T2B + Pullup)
60 DU
(25 Cap)

S- 4/15/17
1-
Bar Prep + Hypers & Ring Rows
2-
Teams of 3, 36 minute running clock, each team member takes a turn performing each of the following AMRAP while the others rest:
(A) 3 min AMRAP:
Burpees Facing Bar

(B) 3 min AMRAP:
Power Cleans 185/115

(C) 3 min AMRAP:
Power Snatch 135/95

(D) 3 min AMRAP:
Bike Cals

F- 4/14/17
1-
Dot Drill + Metcon Movement Prep
2-
E3MOM x 4
12-12-12-12
Back Squat (build)
L-Sit x2 seconds
3-
OTM 15
1- HSPU
2- Cal Row
3- Alternating Pistols (step ups)
-Post 3 scores to board for each movement

TH- 4/13/17
1-
Agility Ladder + Prep Work
2-
10 Rounds for time
10 Deadlifts @Body Weight
3 Ring Muscle Ups (5 Burpee Pullups)
3-
3-5 Rounds
40 Yard Heavy Sled
15 HR Pushups
10 Rollouts

W- 4/12/17
1-
Med Ball Warmup + Ring Rows
2-
45 AMRAP
15 Yard HSW (3 Wall Walks)
10 Bag Jump Overs 3/2
300 Meter Row / 200 Meter run (alternate each round)
30 BW Lunges (no bar just you)

T-4/11/17
1-
Barbel Prep + Metcon Movement Prep & LL Rope Climb Work
2-
Every 90 Seconds build in complex x 8
Build in Complex
Power Clean + Front Squat + Hang Squat Clean + 2 Front Squats
3-
20 AMRAP
100 Double Unders
80 KB swings 55/35
60 Single arm Thruster (10 Left/10 Right) 55/35
40 T2B
20 Squat Cleans 185/115 (no more than 75-80%)

M- 4/10/17
1-
Dynamic Warmup + Hyper Ext
2-
12-12-12-12
Bench Press (build)
Kipping Chest to Bar Pullups (as low as possible)
-No Butterfly
3-
3 Rounds for time:
15 Burpees to Target 6"
15 GHD Situps
400 Meters Run
15 GHD Situps
15 Dips

S 4/8/17
1-
Medball Warmup + Ring Rows
2-
15-12-9-6 (building every 2:30)
Bench
3-
20 AMRAP (team of 3)
Max Cal Row
Max Wall Ball
-alternate every 16/10 Cals
-move to WB when finished w/ rower

F 3/31/17
1-
Dot Drills
2-
100 burpee pull ups for time
x-
30 on 30 Off w/ partner
-15 MIn on Assault Bike

TH- 4/6/17
1-
Agility Ladder
+
BCF Sprint
-during rest rounds of
10 V-ups
15 Hyper Ext
20 ABmatt
2-
800 Meter Run
10 Rope Climbs
50 Yard HSW or 10 Wall Walks
400 Meter Run

W- 4/5/17
1-
Get Up Routine + Rolloutss
2-
15-12-9-6 (building every 2:30 min)
Back Squat
3-
5 rounds for time of:
10 KB Clean and Jerks (53/35 in both hands)
3 Ring Muscle ups (6 Ring Pullups)
x-
Max Cal Ski teams of 3 in ____ min

T 3/28//17
1-
Dynamic Warmup + Plyos
2-
21 Rounds for time (team of 3)
30 Yard Plate Push (6 times the width)
15 Pushups
10 T2B (done on middle rack)
-next partner starts PP when I start T2B

M- 4/3/17
1-
3-5 Rounds
3 Wall Walks
6 False Grp L-sit Pullups
18 Sec L-sit on Parr
or
Prep For Redo
2-
Three rounds for time:
500 meter Row
12 Deadlifts @body weight
21 Box jump 24/20 (Step Downs)

S 3/25/17
1-
Dynamic
2-
Team of 2 alternating :30 seconds of work
30 AMRAP
100 Power Cleans 115/75
50 Burpee Pullups or BMU
100 GHD Situps
25 Rope Climbs

F 3/24/17
1-
Movement Prep On Coach
2-
WORKOUT 17.5
10 rounds for time of:
9 thrusters
35 double-unders
M 95 lb. F 65 lb.
Time cap: 40 minutes

Description

TH- 3/23/17
1-
Dynamic + HS Work
2-
30 AMRAP (Team of 3-4)
250 Row
25' HSW (75' Bear Crawl, 50' HSW if efficent)
10/7 Cal AB
-w/ partners, once partner finishes row and begins HSW, you begin rowing, and so on.., follow the leader.

W- 3/22/17
1-
3 Rounds
10 Rollouts
12 Hyper Ext
14 KB Swings
2-
2 Rounds for time:
15 Front Squat 135/95
15 C2B
15 Back Squats
15 T2B
3-
DB Row 7/7-7/7-7/7-7/7
GHD situps 14-14-14-14
40 Yard Plate Push- after each round

T 3/21/17
1-
4 Rounds
20 sec L- Sit
12 Ring Rows
Bar Pep
2-
E2MOM x 5
3-3-3-3-3 (building)
Hang Power Clean
Bench
3-
4 rounds for time
20 Pushups (with DB in hand)
DB/KB Lunge 25 Yards 50/35
Farmers Carry 100 Yards
(cap 17)

Extra
6-12 min :30 on / :30 Off on AB

M- 3/20/17
1-
Prep For Redo and AMRAP
2-
16 AMRAP
30 Double Unders
15 Thrusters 95/65
2 Rope Climbs
-Alternating Rounds w/ Partner
rest 5
3000 Meter row for time w/ partner

S 3/18/17
1-
Dynamic Warmup
2-
5-5-5-5-5 (building)
Back Squats
3-
20 AMRAP (Team of 2 Divede However)
30 T2B + C2B Pullups
40 Hang Squat Cleans 115/75

F- 3/17/17
1-
Movemenrt Prep
2-
WORKOUT 17.4
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups*
Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target
*Movement varies by division

CLICK HERE FOR DIVISION

TH 3/16/17
1-
Snatch Prep + V-Ups + Rollouts
2-
Build to moderate Power Snatch in 10 Min
-smooth singles, nothing is exceeding 85%
3-
3 rounds
2 min of rowing
1 min off
2 min of running (25 yard shuttle, or plate push)
1 min off
2 min of KB Swings
1 min off

W- 3/15/17
1-
Dynamic + Sprint Work
2-
Jerks
10-8-6-4
3-
For time (team of 3)
300/225 Cal Bike
100 HSPU
30 Rope Climbs

T- 3/14/17
1-
Sleds buiding in weight + Ring Rows + L-Sits
2-
5-5-5-5-5 (building)
Bench
*after each set do 5 reps high bag jump over
3-
2 Rounds for time:
100 Double Unders
50 Yard Front Rack DB Lunge Walks 50/35
25 Body Weight Deadlift
25 Dips
25 GHD Situps
(cap 18)

M- 3/13/17
1-
Prep For Redo 17.3
or
Ring Muscle Up Work
2-
12 AMRAP
1000 Meter Row(buy in)
-then
12 Thrusters 95/65
3 Ring Muscle Ups (Chinups)
3-
5-5-5-5-5 (building)
Front Squats
Strict Ring Pullups

S 3/11/17
1-
100 KB Swings w/ Partner alternate every 10
2-
Back Squat
Wave Load
3-2-1 Start @70% x 3 sets, (partner up)
-after each set hit 4-8 dips
3-
14 OTM
-5 Power Clean155/105 + Max Bar facing Burpees
(alternate each min with partner, score is burpees)

F- 3/10/17
1- Prep
2-
WORKOUT 17.3
Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches (95 / 65 lb.)
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches (135 / 95 lb.)
*Prior to 12:00, 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches (185 / 135 lb.)
*Prior to 16:00, 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches (225 / 155 lb.)
*Prior to 20:00, 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches (245 / 175 lb.)
Prior to 24:00, 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch (265 / 185 lb.)
*If all reps are completed, time cap extends by 4 minutes.
3-
5 Rounds for Quality not for time
Hevy Sled Push 40 Yards
10 T2B
10 SDLHP (increase weight)
20 Ab Matt Situps

TH 3/9/17
1-
Dot Drill + HSW work
2-
Teams of 3
200/150 Cal Row
18 x suicide run (alternate, 25 back 15 back tag)
200/150 Cal Bike

W- 3/8/17
1-
Barbell Warmup
2-
14 AMRAP
3 Rope Climbs
12 Push Press 135/95
50 double-unders
3-
Bench
Wave Load
3-2-1 Start @70% x 3 sets, (partner up)
-increase each set, increase each wave off of feel

T- 3/7/17
1-
Ring Rows
L- Sits
Hypers
2-
Front Squat
Wave Load
3-2-1 Start @70% x 3 sets, every 90 sec (partner up)
-increase each set, increase each wave off of feel
3-
20 AMRAP (w/ partner)
2000M row
150 WB
100 GHD situps

M- 3/6/17
1-
Dynamic + HSPU/HSW work
2-
Deadlift
Wave Load
3-2-1 Start @70% x 3 sets, every 90 sec (partner up)
-increase each set, increase each wave off of feel
3-
12 AMRAP
10 Power CLeans 115/75
25' HSW (Bear Crawl 50')
7 Strict Pull-ups
25' Burpee Broad Jump

S 3/4/17
1-
Ring Rows and L-Sits
2-
Back Squat
Wave Load
3-2-1 Start @70% x 3 sets, every 90 sec (partner up)
-increase each set, increase each wave off of feel
3-
20 AMRAP (w/ partner)
150 KB Swings
100 Thrusters 95/75
50 Burpees

x-
Bench Wave

F 3/3/17
1-
6 min of Running, Every time there is a bike open hop on and do 8/5 cals moderate Pace
+
Mobility Prep W/ Coach
+
2 Rounds
6 DB Power Cleans + 15' Lunge Walk + 10 Kipps
+
BMU Practice, C2B Practice, Jumping C2B Practice
2-
Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then
2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
M 50-lb. dumbbells F 35-lb. dumbbellsl

TH- 3/2/17
1-
Agility Ladder + Jump Work + GHD situps
2-
12 min Row Max Distance (alternate every :30 seconds)
12 min Bike Max Distance (alternate every :30 Seconds)
12 Min Run Max Distance (Alternating every 100 meters inside or outside)

W- 3/1/17
1-
Bar Prep + Hyper Ext
2-
OTM 10
E- Power Snatch 70-85% 1-3 reps off feel
O- 2-4 Rope Climbs
3-
8 Rounds for time:
21 Double Unders
15 Walll Balls 20/14
9 Overhead Squats 95/65
(Cap 16)

T- 2/28/17
1-
Bar Prep + Ring Rows & L-Sits
2-
OTM 10
Power Clean 70-85% 1-3 reps off feel
3-
20 AMRAP (alternating rounds w/ Partner)
250 Meter Row
10 Bench 165/105
15 T2B (partner starts row once 1st T2B begins)

M- 2/27/17
1-
Dynamic + Strict Chinups
2-
Front Squat
Wave Load
3-2-1 Start @70% x 3 sets, every 90 sec (partner up)
-increase each set, increase each wave off of feel
3-
12 AMRAP
12 Front Squats 115/75
6 HSPU (DB Press)

x- 100 Situps

S 2/25/17
1-
Dynamic @bar
2-
For Time (team of 3)
150/105 Cal Bike
125 GHD Situps
100 Back Squat 115/75
100 STO 115/75
125 C2B
150 Cal Row

X-
Back Squat or Bench Waveload (before)

F 2/24/17
1-
Movement Prep
2-
Workout 17.1
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
RX
Ages 16-54
M 50-lb. dumbbell / 24-in. box
F 35-lb. dumbbell / 20-in. box

Teenagers 14-15:
Boys use 35-lb. dumbbell and 24-in. box
Girls use 20-lb. dumbbell and 20-in. box

Masters 55+:
Men use 35-lb. dumbbell and 24-in. box, step-ups OK
Women use 20-lb. dumbbell and 20-in. box, step-ups OK

Scaled
Scaled: (Ages 16-54)
Men use 35-lb. dumbbell and 20-in. box, step-ups OK
Women use 20-lb. dumbbell and 20-in. box, step-ups OK

Scaled Teenagers 14-15: Boys use 20-lb. dumbbell and 24-in. box, step-ups OK
Girls use 10-lb. dumbbell and 20-in. box, step-ups OK

Scaled Masters 55+:
Men use 20-lb. dumbbell and 20-in. box, step-ups OK
Women use 10-lb. dumbbell and 20-in. box, step-ups OK

EXTRA
Bench Wave Load 3-2-1
Start @70% x 3 sets, every 90 sec (partner up) -increase each set, increase each wave off of feel

TH 2/23/17
1-
Agility Ladder Work + Hyper Ext & MB Squat Jumps
2-
4 rounds (90 seconds ON, 30 OFF)
1- Max Distancxe Row or Run
2- No Pushup Burpee Step ups
3- Max Distance Plate Push
4- OFF 2 min
-divide up however w/ partner or Solo

W- 2/22/17
1-
Bar Prep
2-
OTM 10
Power Snatch 70-85% 1-3 reps off feel
OTM 10
Power Clean 70-85% 1-3 reps off feel
3-
20 AMRAP (alternating rounds teams of 2-3)
12 SDLHP 70/45
8/6 Cals on AB
60 yard Shuttle

T- 2/21/17
1-
Dynamic Warmup + Pistol Work & Body T's
2-
Front Squat
Wave Load
3-2-1 Start @70% x 3 sets, every 90 sec (partner up)
-increase each set, increase each wave off of feel
3-
4 Rounds for time: (alternate rounds w/ Partner)`
500 Meter Row or 400 Run
9 Thrusters 50/35 KB or DB
21 Pullups
12 Hang Squat Cleans
(cap 20)"

M- 2/20/17
1-
Rounds off coach
Ring Rows
GHD Situps
Bar Prep
2-
DeadLift
Wave Load
3-2-1 Start @70% x 3 sets, every 90 sec (partner up)
-increase each set, increase each wave off of feel, last rep of 1 should be nothing over 90%
3-
For Time:
100 Burpees to target (6" above max reach)
100 KB swings 70/45
-divide however

S 2/18/17
1-
Movement Prep
2-
Build to Heavy Back Squat
3-
14 AMRAP
7 Ring Muscle Ups (Burpee Ring Pull-ups)
50 Wallballs 20/14
100 Double Unders
X-
Teams of 4
5K row + Max HSPU

F 2/17/17
1-
Dumbell Work w/ Coach
-Front Squat
-Hang Squat Clean
-Overhead Lunge Walk
-Snatch , 1 Arm Overhead Squat
-Thruster
-DB Step ups, burpees
-DL
2-
4 Rounds each on the run
400 Meter Run -pacer -partner A (Plate Push 100 Yards)
-AMRAP- partner B
16 Alternatiing DB Snatch 50/35 or KB 55/35
(Db delivery delayed till afternoon)
3 Rope Climbs

2 Scores = Run time and AMRAP"

TH 2/16/17
1-
Dynamic
2-
Build to Heavy Clean and Jerk
3-
4 AMRAP
20 Strict Pullups
- in remaining time max C2B Pullups
rest 5
AMRAP 9 MIN
3 Power Clean 115/75
4 Hang Squat Cleans
5 Jerk
6 Bar Facing Burpees

W- 2/15/17
1-
HSW work
2-
40 AMRAP
500 Meter Row / 400 Meter run
10 KBS 70/45
10 T2B
10 Yard HSW

T- 2/14/17
1-
Rounds
12- L-Sits
-Heavy Sled
10- Hyper Ext
-Heavy Sled
2-
Build to Heavy
Bench , during sets hit a min 3x 8 FG Ring Rows
3-
2014 Regionals Chipper
For time w/ Partner, or solo
50 Cal Row
50 Box Box Jump Over
50 Deadlift 185/120
50 WallBalls 20/14
50 Dips
50 WallBall 20/14
50 Deadlift
50 Box Jump Over
50 Cal Row
(cap 21)

M- 2/13/17
1-
Skill Work w/ Coach
2-
Build to Heavy
Power Snatch & Front Squat
3-
OTM 20 (45 sec each movement)
1- DB or KB Overhead Walking Lunges 50/35
2- Bar Muscle Up (T2B + C2B-Complex)
3- Assault Bike Cals
4- OFF

S- 2/11/16
1-
Movment Prep
2-
4 Quality Sets, rest as needed
9 Back Squats 70-75%
16 Sec L-Sit
24 Yard HS Walk
3-
16 AMRAP
4 Pullups
6 Burpees Over Bar
8 Thrusters 95/65

F- 2/10/17
1-
Dynamic + Hyper Extensions
2-
3-
20 Rounds alternating w/ Partner
250 Meter row
----REST 5 MIN----
20 Rounds alternating w/ Partner
7 Power Snatch 95/65
"

TH- 2/9/17
1-
Hurdles + Strict Pullups
2-
15-12-9-6-3
Front Squats 155/105
T2B
3-
4 Quality Sets, rest as needed
9 Bench 70-75%
9/9 Pistols
9 GHD situps + 18 AB matt
20 Yard Sled Heavy

W- 2/8/17
1-
Tabata Jump Rope
(singles, doubles, high knees, a-skips)
2-
Power Clean and Jerk
2 reps Every :30 Sec x 9 sets 70-80%
1 Reps every :45 sec x 5 sets @80+%
3-
For Time (Team of 4)
250/175 Cal Bike
150 Shoulder to Overhead 185/115

T- 2/7/16
1-
Medball Work & Dynamic Movement
+
Hyper Extensions
2-
Team of 2
24 Rounds (alternating)
1 Rope Climb
10 DL 185/115
-after rounds 0-4-8-12-16-20, each athlete must complete 20 yard Plate Push
x-
Pushups/Situps
Plate Pushes

M- 2/6/17
1-
Movement Prep + Ring Rows
2-
40 AMRAP
1000 Meter Row or 800 Meter Run
15 Hang Power Cleans 95/65
7 HSPU
x-
FS 4x9 70-75 before if at all
Pullups/C2B/RMU

M- 1/30/17
1-
Dynamic Warmup + Prep
2-
21-15-9
Thrusters 95/65
Pullups
3-
4 Quality Sets, rest as needed
8 Front Squats 70-75%
8 Rollouts
8/8 Arnold Press

T- 1/312/17
1-
Agility Ladder w/ Bags + GHD situps
2-
For Time:
60 Cal Row
80 Yard Farmers Walk 55/35
30 Ring Rows
50 Cal Bike
30 Ring Rows
80 Yard Farmers Walk
60 Cal Row

W- 2/1/17
1-
Movment Prep on coach
+
10-1 Box Jumps w/ Partner (for Quality)
2-
5 Rounds for time
7 Bench 185/105
7 Squat Cleans
35 Double Unders
(cap 16)
+
@min 17 or 1 min after finish, start AMRAP
3 min AMRAP Burpee Ring Muscle up (sub=burpee chinup)

Th 2/2/17
1-
Dynamic Warmup + Skill Prep
2--
4 Rounds (min each station)
1- KB Swing 70/55
2- Rope Climbs
3- Rest
4- Back Rack, Back Lunge 95/65
5- Hand Stand Pushups
6- Rest
3-
200 Cals Team of 4

F 2/3/17
1-
PVC Warm Up
2-
9 AMRAP
15 T2B
10 DL 115/75
5 Snatches
3-
4 Quality Sets, rest as needed
8 Back Squats 70-75%
6 Strict C2B Pullups
4 Wall Walks

S 2/4/17
1-
Ring Rows and L-Sits
+
Bar Prep
2-
Power Clean and Jerk
2 reps Every :30 Sec x 8 sets 70-80%
1 Reps every :45 sec x 4 sets @80+%
3-
20 AMRAP
21/15 Cal Row
15 Push Press 115/75
9 BFB
-alternating rounds w/ partner

M- 1/23/17
1-
9 x 1:40 rest 20 seconds
@5th interval 2:00 rest
2-
4 Quality Sets, rest as needed
7 Back Squats @70-75%
7 Hand Stand Pushups (hardest variation)
+
7 Strict Pullups
1-1-1 Singles Power Snatch 70-80%

T- 1/24/17
1-
Dynamic Warmup
+
Sprint Work & Roll outs
2-
4 Quality Sets, rest as needed
7 Bench @70-75%
1-1-1 Power Clean 70-80%
3-
10 AMRAP
4 T2B
6 Lateral Burpees Over Bar
8 SDLHP 95/65

W- 1/25/17
1-
Movement Prep on Coach + Hollow Body/Rocks
2-
30 AMRAP
21 FS 95/65
1 Rope Climb
15 GHD situps
1 Rope Climb
9/6 Bike for Cals
1 Rope Climb

Th 1/26/17
1-
Agility Ladder Work + High Box Jumps
2-
20 Rounds For Time:
60yd Shuttle
8 KB Swings 70/55
10 Pushups (HR)
60 Yard Shuttle
*Alternate Rounds w/ partner
3-
Cool Down Rounds
15 Sec L-Sit
10 Ring Rows

F 1/27/17 (in house Lifting Competition)
1-
Bar Prep
2-
Max Snatch and Clean and Jerk
3-
10 AMRAP
3 Bar Muscle Ups (C2B Pullups)
7 Overhead Squats 115/75
X-
FS 4 x 7@70-75% (before or after)
Hyper Ext 12
Ab matt situps 15

S 1/28/17
1-
Dynamic + Ring Rows
2-
Max DL
3-
Teams of 2 (alternate rounds in each amrap)
3 Rounds
3 AMRAP
8 DL 135/95
6 Push Press
------------- 30 sec rest
3 AMRAP
20 yard Plate Push (10/10)
------------- 30 sec rest
3 AMRAP
8 Dips (pushups)
8 Lunges
------------- :30 sec rest
3-
I go, you go 10-1 Burpees

S 1/21/17
1-
Med Ball Routine + Sprint Work
2-
7-5-3 (3=100% of 3 rep Max)
Bench
3-
20 AMRAP (with Partner)
40- Pullups or 20 RMU
20 -2 pushup Burpee Box jump overs
400 Meter Run or Row 500
- divide reps however, Run is done in 100 meter increments, relay with partner, Row 250M increments

F 1/20/17
1-
Open Prep
2-
17 AMRAP
25 Foot HSW
16 Pistol
Power Clean and Jerk (see weight/reps below)

Score (rounds and reps)=each 5' increment is a rep. each movement is a rep

RX (each round weight increases)
Men Weight (10-135 8-155 7-185 6-205 5-225 4-245)
Women Weight (10-95 8-105 7-125 6-135 5-155 4-165)
Hand Stand Walk (5' increments)
Scaled/Masters
Men Weight (12-95 10-115 4-135)
Women Weight (12-65 10-75 4-85)
Hand Stand Walk (5' increments)
(scaled 100' bear Crawl)
Pistol Scale
25' Overhead Lunge walk 45/35

X-
Front Squats 7-5-3 rep max (before class if possible)
Post-
Strict Press
DB Rows

Th 1/19/17
1-
Dynamic Warmup + BCF SPRINT!
2-
Team of 3
35 Min AMRAP
Assault bike for max cals
Rope Climb max reps
T2B
-divide up however you want with your team, multiple people can be working at once, but not on the same movement.
Score= Cals + T2B + Rope Climbs (1 RC= 7)

W- 1/18/17
1-
3 Rounds
10 Ring Rows in False Grip
20 Body T's
Bar Prep
2-
Snatch Work 12 min
- Singles at 70-85%
-Plan of attack for the In House Competition
3-
4 Rounds for time
30/22 Cal Row / 400 Meter Run
30 Wall Balls 20/14
10 Deadlifts 225/155
(Cap 20)

T- 1/17/17
1-
Rounds
x 2 - Agility Ladder w/ Bag Drills
12 Hyper Ext
1/1 Get up routine (L/R)
12 GHD Situps
2-
For 16 Min:
W/ Partner Alternating Rounds:
25 Yard Plate Push
15 KBS 70/45
10 C2B Pullups / 6 BMU

Extra-
Pushups, Dips

M- 1/16/17
1-
Clean Prep + Banded tension
2-
7-5-3 (Beat 3 rep Max from 12/27)
Back Squat
-no set of 20 today
3-
5 Rounds for time
7 Squat Clean 185/115
35 Double Unders
4-
100 Step Up Cash out

Extra-
Quality Rounds of
Push Press & Legless RC

S 1/14/17
1-
Dynamic Warmup +Ring Rows & L-Sits
2-
7-5-3 (3=95% of 3 rep Max) +20 w/ 7
Bench
3-
20 AMRAP (w/ Partner divide however)
30 Cal Row
40 Split Jerks 155/105
10 Rope Climbs
40 KB Swings 70/55 or DB snatches
30 Dips or Burpees over Bar
X-
HSW work

F- 1/13/17
1-
Snatch Prep
2-
7-5-3 (3=95% of 3 rep Max) -DO THE 20 rep post METCON
Front Squat
3-
MIN 0-4
Max Power Snatch
MIN 4-11(AMRAP)
3,6,9,12....
Overhead Squat 115/75
T2B
2 scores total weight and Metcon
4-
Extra-
Your 20 reps
+
2-4 Rounds for Quality
5 Bar Muscle ups (C2B pullups)
10 Pistols or assisted pistol
Power Clean moderate singles

TH- 1/12/17
1-
Dot Drill + HSW work
2-
10K row w/ partner alternate every 500
or alternating 400m run
(cap 45)
X-
__ Rounds
40 Yard Farmers Carry
30 Double Unders
20 GHD situps

"W- 1/11/17
1-
Bag Drills & Ring Rows
+
Bar Prep
2-
5 Rounds
8 Bench Press 165/105
8 Deadlifts 275/175
8 Box Jump Overs 30/24
3-
x-
4 rounds (NFT)
Hang DB Snatch 4/4
HSPU work 4-8 (Stirct/Def/Kip....work weakness)
Flutter Kicks 50
Weighted (sand bag) Glute Bridges 8(resistance from partner @top)
Plate push

T- 1/10/17
1-
Muscle Up Tech Work + Bar Prep
2-
7-5-3 (3=95% of 3 rep Max) +20 w/ 7
Back Squat
3-
90 second AMRAP x 10 Rounds (alternating rounds w/ Partner)
Round 1- 2 reps of complex (power clean + squat clean 135/95) 2 Muscle ups*
Round 2- 3 reps of complex 3 Muscle ups
Round 3- 4 reps of complex 4 Muscle ups
Round 4- 3 reps of complex 3 Muscle ups
Round 5- 2 reps of complex 2 Muscle ups
*x2-3 kipping pullups=sub fo MU

Extra:
Sled test

M- 1/9/17
1-
Agility Ladder & KBS
+
Bar Prep
2-
Build to a max complex in team of 3
1 Push Press + 1 Push Jerk + Split Jerk
-complete 10 LL RC during this time
3-
TABATA (:20 sec on :10 sec off for 4 min or 8 rounds)
-Push Press 115/75
-Bike for Cals
-GHD situps
-WB 20/14

S- 1//7/17
1-
Blood Flow - KBS
+
Plyos
GHR
Butterfly pullup work
2-
7-5-3 (3=90% of 3 rep Max)
Bench
Front Squat
-on set 3 immediatly drop weight to what you started with for set of 7, and do a toal of 20 quality reps as fast as possible, rack weight as needed, do these AFAP (QUALITY)
3-
20 AMRAP (w/ Partner alternating rounds)
16 Alternating Step Ups (weighted) 1- 55/35
12 C2B Pullup
8 Pushups

F- 1/6/17
1-
Open Prep
2-
AMRAP 6
21-15-9
Deadlifts 225/155
HSPU
rest 4 min
1K Row For Time
3-
Quality Rounds....
1-5 Ring Muscle Ups (Ring Rows+Dips)
10 Partnered anchored situps weighted
Tech work -Clean and Jerks or Snatches off feel

TH- 1/5/17
1-
Movement Prep/HSW work + Strict Pullups
2-
4 rounds (w/ Partner)
2 min Max Sled Pushes
rest 1 min
3 min Max Distance Bike
rest 1 min
4 min Max Distance Row
rest 1 min

W- 1/4/17
1-
Double Under Work (4 x 10-50 UB)
+
Snatch Prep + Plyos
2-
8-6-4-2
TNG Split Snatch (building)
3-
6 Rounds
8 Bench Press 155/105
4 Snatch
2 Rope CLimbs
4-
X-
21-15-9 (quality NFT)
KBS
GHD situps
Back Ext
UB DU

T- 1/3/17
1-
Muscle Up Tech Work
2-
7-5-3 (3=90% of 3 rep Max)
Back Squat
-on set 3 immediatly drop weight to what you started with for set of 7, and do a toal of 20 quality reps as fast as possible, rack weight as needed, do these AFAP (QUALITY)
3-
20 AMRAP
20/15 Cal Row - 200 Meter Run
10 Pistols (goblet squat)
5 Bar Muscle Ups (t2b + pullup)-
4-
Extra
50 T2B for BMU peeps
35 Tough Ring Rows Complex peeps

M- 1/2/17
1-
Barbell Prep W/ Coach
2-
Build to a max complex in team of 3
2 TNG Power Cleans + 1 Jerk
3-
5 Rounds each
Team of 3
:30 Sec Max reps in Complex 2 Power Clean & 2 Jerks
:30 Sec Max Cal Bike
:60 Sec Rest
(115-135-155-185-205) Mens RX Weight -increase each round
(95-115-115-115-135) Mens Scaled
(75-95-105-115-135) Womens RX
(65-75-75-75-85) Womens Scaled

Score = Total Reps (Cals and Movements) each Complex is 4 reps
Partner A starts @ the bar, @:30 seconds moves to bike, other 2 partners follow suite right behind

S- 12/31/16

1-
Agility Ladder
+
Movement Prep

2-
5x7 BMU or C2B

3-
50 Deadlifts 95/65
25 T2B
50 Snatches 95/65
25 T2B
50 Deadlifts
25 T2B
50 Snatches
25 T2B
50 Deadlifts

F- 12/30/16

1-
3 Rounds
30 Mountain Climbers
10/10 Airplanes
3 Wall Walks or 10 yd HSW
20 Walking Lunges

2-
Prep

0-6 MIN
Establish a 3 RM Front Squat

6-21 MIN AMRAP
20 Bar Facing Burpees
30 Thrusters 75/55
20 Bar Facing Burpees
25 Thrusters 115/75
20 Bar Facing Burpees
20 Thrusters 135/95
20 Bar Facing Burpees
15 Thrusters 165/110
20 Bar Facing Burpees
Max Thrusters 185/115

TH- 12/29/16
1-
Hurdle Drils & Hyper Extensions
+
Snatch Prep

2-
Every 90 Seconds x 5
Snatch + OHS
70/75/80/85/90

3-
3 Rounds
400m Run
50 Double Unders
3 Rope Climbs

W- 12/28/16

1-
3 Rounds
3 Laps Around Gym
4 Inch Worms
10 Banded Pull Aparts
+
HSPU Prep

2-
EMOM- HSPU
1,2,3....
10 MIN CAP
-If cap was reached last week start
at 2
-If you fail before the cap back
off and hit manageable sets

3-
5 Rds
20 Swings (70/55)
20 Parr Push Ups

T- 12/27/16

1-
3 Rds
10 Cal Row
20 Yards of Gorillas
8-12 GHR's

2-
Build to a heavy back squat triple

3-
40 Cal Row
40 Box Jump Overs (20)
40 Front Squats (115/75)
40 Pull Ups
40 GHDs
40 Pull Ups
40 Front Squats
40 Box Jump Overs
40 Cal Row
-20 Minute Cap

M - 12/26/16

1-
Dynamic
+
Barbell Prep/ YTMW

2-
10 Minutes for your team of 2 to establish;
2RM Hang Power Clean
3RM Bench Press

3-
8 Rounds
10 Lateral Burpees
10 Hang Power Cleans 135/105
10 Jerks 135/105
-Alternate Rounds with Partner

4-
Cash out EXTRA (for quality reps)
w/ partner 100 Ring Rows (or 50 Muscle ups) + 200 Flutter Kicks, divide however

S- 12/24/16

1-
Dynamic

2-
E2MOM
3 Backsquats (80/80/80/85/85/90)

3-
Partner
400m Run
100 Pull Ups
100 Back Squat 95/65
400m Run
100 Back Squat 95/65
100 Pull Ups
400m Run

F- 12/23/16

1-
3 Rds
250m Row
5 Inch Worms
30 Calf Raises

2-
11.2
Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts (155 /100)
12 Push-Ups
15 Box jumps (24/20)

3-
2-5 Rounds Not For Time
2-7 Muscle ups or 5-7 Tough Ring Rows/ Dips
1/1 Get Up
1 Minute Plank

Th- 12/22/16

1-
Dynamic
+
Air Planes/ Glute Bridges

2-
Every 90 Seconds x 5
Clean + FS + 2 Jerks
70/75/80/85/85

3-
12 Rounds
20 Yard Plate Push
15 Swings 70/55
10 T2B
-Alternate Rounds w/ Partner

W- 12/21/16

1-
Agility Ladder
+
Inch Worms w/ Multiple Push Ups,
Rope locks

2-
15 Bench Press 185/105
5 Rope Climbs
12 Bench Press
4 Rope Climbs
9 Bench Press
3 Rope Cimbs
6 Bench Press
2 Rope Climbs
3 Bench Press
1 Rope Climb

3-
Teams of 3
10 Min Max Cal AB

T- 12/20/16

1-
3 Rounds
30 Mountain Climbers
10 Ring Rows
10 OHS w/ Band
+
Snatch Prep

2-
Every 90 Seconds x 5
Snatch + OHS
70/75/80/85/90

3-
4 Rounds
500m Row
30 Double Unders
15 OHS 95/65

M- 12/19/16

1-
3 Rounds
3 Laps Around Gym
4 Inch Worms
10 Banded Pull Aparts
HSPU Prep

2-
EMOM- HSPU
1,2,3....
10 MIN CAP
-If cap was reached last week start
at 2
-If you fail before the cap back
off and hit manageable sets

3-
21-15-9-6-3
C2B
SDLHP 95/65
Burpees Lateral over bar

S- 12/17/16

1-
Dynamic + Situps

2-
4 Rounds
3 Strict Press building
200 Meter Sprint, rest 60 sec

3-
50-40-30-20-10 (team of 2)
Lunges 115/75
Burpees over the Bar
Push Press 115/75
(cap 20)

F- 12/16/16

1-
3 Rds
10 Cal Row
15 Hollow Rocks
5 Inch Worms

2-
14.4
Complete as many rounds and repetitions as possible in 14 minutes of:
60 Cal Row
50 T2B
40 Wall Balls 20/14
30 Cleans, 135/95.
20 Muscle Ups

3-
Strength/Skill
A-1 5x3 Back Squat
A-2 5x20 yard Ship Yard Rope

TH- 12/15/16

1-
Hurdle Drills & Planks
+
Snatch Prep

2-
Every 90 Seconds x 5
Power Snatch + OHS
65/70/75/80/85

3-
Teams of 3 (5 rounds each)
15 Rounds
10 Ground to Overhead 95/65
10/7 Cal AB

W- 12/14/16

1-
Agility Ladder
+
Plyos & GHD Situps
-Full Recovery!!!!!

2-
E2MOM x 5
5 Bench Press
+
8/8 DB Split Squats on Bench

3-
5K Row Time Trial

T- 12/13/16

1-
3 Rounds
7/5 Cal AB
10 Ring Rows
15/15 Banded Tension Drill
+
Handstand Prep

2-
EMOM- HSPU
1,2,3.......
10 Min Cap
-If Cap is reached, start the next week
at 2
-If done before 10 minutes back off
and hit manageable sets

3-
10 Muscle Ups
20 Deadlifts 245/170
30 Bar Facing Burpees
40 KBS 55/35
500 Meter Run

M- 12/12/16

1-
Barbell Prep
+
Strict Chin-ups / Hyper Ext

2-
Every 90 Seconds x 5
Clean + FS + Jerk
70/75/80/85/85

3-
12 Minute AMRAP
30 Double Unders
20 Yard Plate Push
6 Hang Squat Clean 155/105
-Partner, alternating rounds

4-
Cashout 100 Situps every min 10 Sec L-Sit

S 12/10/16
1-
Agility Ladder + Glute Bridges

2-
SUMO Deadlift 9-7-5-3
Build to a Moderate triple

3-
With a partner
5 Min AMRAPS (2 minutes rest in between)
-10/7 Cal Row
5 Burpees
---------------------
-12 In and out on Dot Drills (up and back)
12/7 Push Ups
---------------------
-60yd shuttle
15 air squats
---------------------
-7/5 Cal A/B
10KB Swings (55/35)

F - 12/9/16
1-
Barbell Prep + Band Pull Aparts
-V-ups
2-
EMOM
Min 0-5- 2 Power Snatches
(50/55/60/65/70%)
Min 5-10- 1 Power Snatches
(70-80%)

3-
9 Min AMRAP
3 Power Cleans (135/95)
3 Step Ups 24/20
3 Toes 2 Bar
5 Power Cleans
5 Step Ups
5 Toes 2 Bar
*increase 2 reps each round

4-
80 Yard Sprints x ____

TH - 12/8/16
1-
4 Rounds
80yd Shuttle (20 back x2)
5 Inch Works
5 Squat Drills
5 Back Squats Building to 50%

2-
Back Squat 5x3 (80/80/85/85/85%)
-Farmer Carry 40 Yards after each set

3-
For Time:
20 Cal Row
40 Wall Balls
60 Double Unders
80yd Plate Push
60 Double Unders
40 Wal Balls
20 Cal Row
-
Cool Down 3-5Min Bike

W - 12/7/16
1-
3 Rounds
8/6 Cal Bike
8 Sand Bag Squat Jumps
10 Kipps w/ block
15 Hollow Rocks

2-
10min OTM
-5 Muscle Ups ELITE
- 7 C2B RX
- 9 Pull-Ups SCALED
* one more rep from what
you did last week

3-
16 Min AMRAP
400m Run
2 Rope Climbs
20 Sit-Ups

T - 12/6/16
1-
Dynamic + L-Sits
2-
6 Sets rest as needed between
-3 Bench Press (across)
-5 High Box Jump
-8 Ring Rows
3-
8 Min AMRAP
12 Front Squats (95/65)
10 KB Swings (55/35)
6 Bar Facing Burpees
-
xxxx alternating 250m Row
With a Partner

M - 12/5/16
1 -
Barbell Prep
+
Strict Pull-Ups & Hyper Ext
2-
EMOM
Min 0-5- 2 Squat Clean & Jerks
(60/65/70/70/70%)
Min 5-12- 1 Squat Clean & Jerk
(75-85%)
3-
6 Min AMRAP
6 HSPU (DB Push Press)
6 DL (225/135)
-2 Min Rest
4 Min AMRAP
4 HSPU
4 DL

S- 12/3/16
1-
Dynamic
+
Planks & Plyos

2-
E2OM x 4
3 Back Squat (80/80/85/85%) + 10 Ring Rows

3-
24 AMRAP (w/ partner)
400m Run
100 Push-Ups
400m Run
100 Toes 2 Bar
400m Run
100 KB Front Squats (55/35)
400m Run
*Run together
*Divide reps however

F 12/2/16
1-
Movement Prep
2-
16.3
7min AMRAP
10 Power Snatches (75/55)
3 Bar Muscle Ups
http://games.crossfit.com/workouts/the-open
3-
10 Min Max Cal AB w/ team

X- Farmer Carry 4 x 40 YD

TH 12/1/16
1-
3 Rounds
10/7 Cal Bike
5 Inch Worms
Hand Stand Skill Work (based off skill level)

2-
5x3 (across)
A1 - Bench Press
A2 - Deadlift

3-
10min AMRAP
10 Shoulder to Overhead (115/75)
10yd HSW (bear crawl 20 yards)
10 Burpees Over Bar

W 11/30/16
1-
Agility Ladders + L-Sits

2-
4 Rounds (NFT)
7/7 Pistol Work
2 Legless Rope Climbs
60yd shuttle sprint
-rest as needed between sets

3-
20 Min AMRAP
25 Double Unders
20 KB Swings (55/35)
15 Cal Row
20 Yd Plate Push

T 11/29/16
1-
Barbell Prep
+
Ring Rows & V-Ups

2-
EMOM
Min 0-5- 2 Squat Clean &
Jerks (50/55/60/65/70%)
Min 5-10- 1 Squat Clean
& Jerk (75-85%)

3-
12min AMRAP w/ partner
6 HSPU
8 Power Cleans (115/75)
10 Front Rack Lunge
*Push Press is Scale for HSPU

M-11/28/16
1-
3 Rounds
8/6 Cal Bike
8 Sand Bag Squat Jumps
10 Kipps w/ block
15 Hollow Rocks

2-
10min OTM
-4 Muscle Ups ELITE
- 6 C2B RX
- 8 Pull-Ups SCALED
* one more rep from what
you did last week

3-
4 Rounds
400m Run
6/6 KB Snatches (55/35)
12 Box Jumps (24/20)
S- 11/26/16 (830/930-- 930am Nutrition Seminar Justin in Nation area )
1-
Snatch Prep
2-
EMOM
Min 0-5- 2 Power Snatches (50/55/60/65/70%)
Min 5-10- 1 Power Snatches (70-80%)
3-
30 AMRAP
As a Team of 4
Bike 120 Cals
+
100 Pullups + 100 Burpees
+
16- 100 Yard Sprints (alternate each 100)
+
100 KB Swing + 100 Front rack Lunges 95/65
+
Row 120 Cals

F- 11/25/16 (830/930 only)
1-
Agility Ladder
+
Sprints on Sled
2-
E2OM x 4
3 Back Squat (75/80/85/85%)
3-
Rope Climbs 1.2.3.4.5
Overhead Squats (95/65) 6.7.8.9.10
4-
AMRAP 4
Max Plate Pushes teams of 3

-partner change.... or team"

TH- 11/24/16 (Thanksgiving 830 only)
1-
Movement Prep For Open Test

2-
12.3 Opens
18 AMRAP
15 Box jumps (24/20)
12 Push Press (115/65)
9 Toes 2 Bar

W- 11/23/16
1-
3 Rounds
3 Inch Worms
6 Cal Bike
9 Ring Rows in False Grip

2-
5 Rounds (NFT)
3 Bench Press (building)
5 High Box Jumps (building stack plates)
5/5 Pistols

3-
For 20 min
-60 Sec AMRAP
60yd Shuttle
8 KB Swings 70/55
10 Pushups (HR)
*Alternate minutes with partner, start where they left off, score is total rounds

X-
40yd farmer walk alternate
with your partner

T- 11/22/16
1-
Bar Prep
+
Partner Planks & Plyometrics

2-
EMOM
Min 0-5- 2 Squat Clean & Jerks (50/55/60/65/70%)
Min 5-10- 1 Squat Clean & Jerk (70-80%)

3-
400M Run or 500M row
21 Thrusters 95/65
42 Double Unders
400M Run
15 Thrusters 95/65
30 Double Unders
400M Run
9 Thrusters 95/65
18 Double Unders

-Cool Down on Bike 3-5min

M-11/21/16
1-
3 Rounds
210m Row
15 Hollow Rocks
9 Hyper Extensions

2-
Skill Work
A- Kipp work as a team
B-
10 Min OTM
-3 Muscle Ups ELITE
-5 C2B RX
-7 Pull-Ups SCALED
*reps to be done unbroken
*will go up a rep next week

3-
5 min AMRAP
-max lateral Burpee step up overs 20"

rest 5 min

10 Min Max Distance on bike with team of 2-3

S 11/19/16
1-
Dynamic + Dot Drills
2-
Teams of 3
1800 meter row (alternate every 300)
50 Dips + 100 Double Unders (2 of 3 athletes can be working at a time)
1200 meter row (alternate every 200)
50 Pistols (goblet) + 150 Double Unders
600 meter row (alternate every 100)
50 Burpee Pullups ++ 200 Double Unders

F 11/18/16
1-
3 Rounds
8/6 Cal Bike
12 V- Ups
8 Ring Rows
4 Inch Worms
2-
EMOM......2 Power Clean and 1 Jerk
-Starting at 45/35 LB
-Build to max
3-
For 18 Min Complete for:
1 Power Clean and Jerk 225/155
1 Rope Climbs
200 M Run
1 Power Clean and Jerk
1 Rope Climb
-rest 90 seconds, repeat

TH 11/17/16
1-
500 Meter row @2K pace (check cals when finished, figure out your pace)
3 Rounds
10//10 Sec Banded Tension Drill
10/10 High Step ups
2-
Every 90n sec... 3 Back Squat
-AT 80-85% of you 3RM, if you fall off the clock and need more time between sets that is fine
-new max today!
3-
15 AMRAP
25 Pull-Ups
50 Cal Row
100 Overhead Squats 45/35
50 Box Jumps
25 Pull-Ups

W 11/16/16
1-
Agility Ladder + Planks & Plyos
2-
6 Rounds for time:
6 Bench Press 185/105
12 T2B
3-
3 Rounds or more (alternating rounds teams of 3-4)
8 Burpees
25 Sec AB max effort
-max effort rounds, alternate rounds per partner

x- carries

T 11/15/16
1-
Snatch Prep + Hyper Ext
2-
EMOM......2 Snatch
-Starting at 45/35 LB
-add 10-20lbs every min
-once heavy single is hit do 3-6 x 1 @90% of the 1RM for the day
3-
400 Meter Run
5 Ring Muscle Ups
10 Box Jumps 30/24
20 KB swings 55/35
400 Meter Run
20 KB swings
10 Box Jumps
5 Ring Muscle Ups
400 Meter Run
4-
50 GHD Situps Cashout / Banded walks

M 11/14/16
1-
Medball Warmup + L-Sits/Ring Rows
2-
EMOM... 1 Back Squat (build to max last week of cycle)
-AT 80-85%, if you fall off the clock and need more time between sets that is fine
-new max today!
3-
AVA
100 Yard Plate Push Buy in (5 lengths)
6 RFT
13 WB 20/14
13 Power Clean and Jerks 95/65
Buy out 100 yard Plate Push

-This is a workout created for Amy and Brian Plucks youngest daughter, Ava. She was born at 25 weeks and spent 100 days in the Newborn Intensive Care Unit. We do this workout to honor Ava, her fight and journey for life, and all the premature babies that are battling through each day.

M 11/7/16
1-
3 Rounds
8/6 Cal Bike (building intensity, last round is workout pace)
12 V- Ups
6 Strict Pullups
3 Inch Worms
2-
EMOM... 1 Back Squat
-continue untill heavy single for the day is hit
-start @50-60% of your 1 rep max.
-add 10-20lbs every min
-once heavy single is hit do 4-6 x 1 @90% of the 1RM for the day
3-
6 Rounds (alternating w/ teams of 3)
8/6 Cal AB
8 T2B
8 Front Squats 115/75
Cap 18
4-
50 V-Up cash out, every break 8 lunge jumps

X- Bench/Ring Puhups/BMU

T- 11/8/16
1-
Dynamic + Plank Work w// partner
2-
OTM 8
E- 5-10 HSPU (Make these as hard as possible)
O- Max RC (legless/reg)
3-
16 AMRAP
1 Plate Push 20 yards
200 Meter Run
8 Power Snatch 115/75
8 Push Jerks
----- grab plate put at end of turf BC Logo side
4-
Cool down 800 meter+ run

x- abb wheel, curls

W 11/9/16
1-
Dot Drill + Hyper Ext + Flutter Kicks
2-
6 Min Max distance
Back Rack Lunges w/ partner @ body weight/70%
3-
4 Rounds for time:
30/25 Cal Row
15 Burpees over the rower
4-
EXTRA
3 Rounds
15 GHD situps
10/10 DB row
15 Double KB Russian Swing
20 sec walk w/ KB Front rack

TH- 11/10/16
1-
3 Rounds
10 Cal Bike
5 Inch Worms
10/10 Bbanded tension w/ press
2-
Every 90n sec... 3 Back Squat
-continue untill heavy triple for the day is hit
-start @50-60% of your 1 rep max.
-add 10-20lbs every min
-once heavy triple is hit do 2-4 x 3 @90% of the 3RM for the day
-NO MISSES at ALL when building, confident lifts!
3-
14 AMRAP
10 Yards HSW (3WW)
10 Sumo Deadlifts 205/135
4 RMU
-rest 60 after each round

x- dips,sled

F 11/11/16
Veterans Day
1-
Prep on Coach
2-
EMOM......2 Power Clean and 1 Jerk
-Starting at 45/35 LB
-add 10-20lbs every min
-once heavy single is hit do 4-6 x 1 @90% of the 1RM for the day
3-
Wise Men Tribute Workout
THE WORKOUT
“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
10 Burpees Over the Barbell
Rest 2 minutes, and then…
“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
20 Pull-Ups
Rest 2 minutes, and then…
“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)
30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)

http://www.3wm.org/

S 11/12/16
Nation Comp

S 11/5/16
1-
Dynamic + Bar Prep + HSW
2-
EMOM......2 Power Clean and 1 Jerk
-Starting at 45/35 LB
-add 10-20lbs every min
-once heavy single is hit do 4-6 x 1 @90% of the 1RM for the day
3-
12 AMRAP
Run 250 (pacer)
3,6,9= 1 round
Power Clean 135/95
Pullup
rest 4
8 AMRAP
Run 150 (pacer)
2,4,6,8
Power Clean
Pullup
F 11/4/16
1-
Dot Drill + Hyper Ext + Flutter Kicks

2-
Every 90n sec... 3 Back Squat
-continue untill heavy triple for the day is hit
-start @50-60% of your 1 rep max. Or where you started Monday.
-add 10-20lbs every min
-once heavy triple is hit do 2-4 x 3 @90% of the 3RM for the day
-NO MISSES at ALL when building, confident lifts!
3-
5 Rounds for time:
10 DeadLifts 225/135
20 Wallballs 20/14
rest 4 min
800M Row

X- Strict Press, RMU

TH 11/3/16
1-
3 Rounds
10-8-6 Cal Bike
5 Inch Worms
10/10 Single Leg Work (high box step up, pistol, airplanes....)
20 situps
2-
0-5 min
5 AMRAP
Rope Clmbs team of 2
5-10 min
rest
10.....
For Time:
50/35 Cal Bike
40 Burpee
30 Dips

x- Sled work, ring pushups, L-sits

W 11/2/16
1-
Barbell Prep
+
Strict Pullups / Banded Tension
2-
EMOM......2 Snatch
-Starting at 45/35 LB
-add 10-20lbs every min
-once heavy single is hit do 3-6 x 1 @90% of the 1RM for the day
3-
20 Amrap
-200 Meter Run-
4 BMU (8 C2B)
8 KB Swings 55/35
12 Lunge Steps

X- Ovh Squat, Ship yard rope, Squ

T 11/1/16
1-
Row 500-1000
+
Barbell Prep on Coach + Ring Rows
2-
Mark 35
7 Rounds for time:
5 Bench 225/135
5 Power Cleans 225/135
35 Double Unders
3-
Row repeats alt / partner 300m

X- GHD situps, HSPU

M 10/31/16
1-
Medball Warm up + AB sprints / L-Sits
2-
EMOM... 1 Back Squat
-continue untill heavy single for the day is hit
-start @50-60% of your 1 rep max.
-add 10-20lbs every min
-once heavy single is hit do 4-6 x 1 @90% of the 1RM for the day
-NO MISSES at ALL when building, confident lifts!
3-
16-14-12-10-8
Back Squats 115/75
T2B

X- Sled, Get up routine, Strict Chinups, AB

S- 10/29/16
1-
Dynamic Warmup + Strict Ring Pullups
2-
18 AMRAP
15 Thrusters 95/65
12 Pullups
9 BFB
-teams of 3 Alternating rounds
-alternating from 15-9, 9-15 each person....
3-
200 Meter repeats x 4 with partners

F- 10/28/16
1-
3 rounds
10 Cal Bike increasing intensity
5 Inch Worms
10/10 High Step Up
2-
OTM 10
E- 10 Dips + 5 Max effort Broad Jumps
O- 10 Bar Rows + 3 running Caution Tape Jump Overs
3-
30 Yard Overhead Lunge Walk 115/75
40/30 cal AB
50 KB Swing 70/45
100 Yard Plate Push (5x20 Yard)

TH- 10/27/16
1-
Dot Drill + Hyper Ext + Flutter Kicks
+
Bar Prep
2-
E2MOM x 4
2 Squat Clean + 5 Front Squats @ 70% + 2 Squat Clean
3-
10 Rounds for time
5 Power Snatch 95/65
5 Overhead Squat
1 Rope Climb

W- 10/26/16
1-
Medball Warmup+ Banded Tension Drill
2-
Every 4 minutes for 20 minutes:
400m Run or 500m row
6 Ring Muscle Ups (10 T2B)
10 Box Jump Overs 24/20
3-
Get up routine x 3 L/R
-at some point 1 min max cal AB

T- 10/25/16
Team Tuesday
1-
3 Rounds
10 Cal Row
5 Inch Worms
10 GHD situps
2-
E2MOM x 4
9 Bench Press @70% + Banded Pull Aparts
3-
15 AMRAP (teams of 3)
5 Power Cleans 185/115
10/7 Cals On Rower
-alternating rounds
+
100 Pushups Cool Down as a team everyone is planked one person doing pushups

M- 10/24/16
1-
Dynamic Warm up
+
Pistol Prep+ L-Sits
2-
E2MOM x4
9 Back Squat @70%
3-
200 Meter Run
10 C2B Pullups
250 Meter RUn
15 C2B Pullups
30 Pistols (high step ups 24-30")
15 C2B Pullups
250 Meter Run
10 C2B Pullups
200 Meter Run

S- 10/22/16
1-
DOT Drills + Bar Prep + Strict Chinups
2-
Rounds Building
Sumo DL 5 Rep, + 5 T2B each time, each new set
3-
10 AMRAP
250 Meter Run (Pacer)
-7 HSPU (pushup)
-7 DL 225/155
rest 3
7 AMRAP
200 Meter Run (Pacer)
-5 HSPU (pushup)
-5 DL
rest 2
5 AMRAP
150 Meter Run (Pacer)
-3 HSPU (pushup)
-3 DL

F- 10/21/16
1-
Agility Ladder + GHD situps
2-
E2MOM x 4
2 Squat Clean + 5 Front Squats @ 70% + 1 Squat Clean
3-
20 Yard KB Lunge 55/35
5 Rope CLimbs
20 Yard KB Lunge
4 Rope CLimbs
20 Yard KB Lunge
3 Rope CLimbs
20 Yard KB Lunge
2 Rope CLimbs
20 Yard KB Lunge
1 Rope CLimbs
4- Optioonal????!!!!
Partnered or partners 100 Cal finish on Bike

TH- 10/20/15
1-
3 Rounds
10 Cal Row
5 Inch Worms
5 Jumping BMU + 5 Kipping Hips to bar
2-
Every 90 sec x 4
8 Bench Press @70
3-
For Time:
30 Burpee Bar Muscle Ups (2 Pushup + 1 C2B)
4-
For time:
Row 500 Meters _partner A
Row 500 Meters _partner B
Row 500 Meters _partner A
Row 500 Meters _partner B

W- 10/19/16
1-
Single Hurdle Drill + Bar Prep + HSW work
2-
EMOM 10
Hang Power Snatch + Hang Squat Snatch
3-
600 Meter Run
20 Yard Plate Push
12 Power Snatch 135/95
400 Meter Run
30 Yard Plate Push
10 Power Snatch
200 Meter Run
40 Yard Plate Push
8 Power Snatch

T- 10/18/16
1-
Dynamic + Hip EXT/Dips
2-
E2MOM x4
8 Back Squat @70% + 8 Ring Rows
3-
20 AMRAP (teams of 3)
8 KB Swings 70/55
60 yard shuttle (20/20/20)
8/5 Cal Sprint
20 yard Sprint
-Alternating Rounds

M- 10/17/16
1-
3 rounds
10 Cal Bike increasing intensity
5 Inch Worms
+
Bar Prep + Banded Tension Drill
2-
EMOM 12
1- 1 Power Clean & Jerk (start @75%)
2- 5-10 Kipping C2B Pullups
3- 1 Thruster (build off feel)
3-
For Time:
12 Thrusters 135/95
12 Burpees Over the Bar
12 Squat Clean Thrusters
12 Burpees Over the Bar
12 Ground to Overhead
12 Burpees Over the Bar

EX- 200 meter repeats alternating teams of 2-3

S 10/15/16
1-
Movement Prep on Coach
2-
Team of 3
70-50-30
Sumo DL High Pull 95/65 --- Burpees
Run 400
Cal Row--- T2B
Run 200

F 10/14/16
1-
Single Hurdle Drill + DOT
2-
E2MOM x4
7 Back Squat @70% + 7 Ring Rows
3-
20 AMRAP
30 UB WB
30 UB DU

TH 10/13/16
1-
Ground Work
-Getups, Bear crawls, FSHSPU, Planks
2-
21-15-9
Clean and Jerk 115/75
Pullup
rest 4 min
50 Cals on AB as fast as possible

W- 10/12/16
1-
3 Rounds
10 Cals on AB
5 Inch Worms
1/1 L-R Rope Locks
2-
E2MOM x 4
7 Bench Press @70
+ 7 High Box Jumps
3-
3RFT:
5 Rope Climbs
25 Situps
500m Row

T- 10/11/16
1-
Dynamic + Plyos
2-
E2MOM x 4
1 Squat Clean + 5 Front Squats @ + 1 Squat Clean 70% (percentage off clean)
3-
9 AMRAP (Team of 3)
35 DL 225/155
35 T2B
35 KB Thrusters 55/35
35 C2B

Scaled Workout
35 Deadlifts (185/115)
35 Knees 2 Beltline
35 KB Thrusters (35/25)
35 KB Swings (55/35)

M- 10/10/16
1-
Snatch Prep
2-
0-10
Hang Power Snatch
10-....
4 Rounds
200 Meter Run
15 Hang Power Snatches 95/65
rest 90 sec
3-
2-4 Rounds (not for time)
Farmers Carry 25 Yards + 10 Shrugs + 25 Yard walk (as heavy as possible)
15 Hollow Rocks
10/10 DB rows

S- 10/8/16
1-
Bar Prep + Ring Rows
2-
0-10 Min to establich 1 RM PC
3-
OTM 14
E- Parrner 1
O Partner 2
- 5 Power Clean and jerks 135/95 + max burpees over bar
(score is burpees)

rest 5 Min

Max Cal Row 8 min
-in teams of 3
-w/ 1 person holding Bar 205/145
-Bar must be locked out for cals to count
F- 10/7/16
1-
Dynamic
2-
3 Rounds for time:
400 Meter Run
21 KB Swings 55/35
12 Pullups
3-
3 Rounds (not for time)
KB Front Squat 10 Reps
Back Ext 10 reps w/ 3 sec pause
Shipyard rope Pull 20 Yards
L- Sit 20 Sec

TH 10/6/16
1-
Bar Prep
2-
Max Jerk
3-
6 Rounds for time: (Team of 3)
15 Push Press 95/65
12 Box Jump Overs 20
9/7 Cal Bike

W- 10/5/16
1-
Agility Ladder
2-
Heavy Single Deadlift
3-
800 Meter run
+
10 Rounds for time:
6 DL 245/165
1 Rope Climbs
+
800 Meter Run

T- 10/4/16
1-
RMU work + Pistol Work
2-
Front Squat (155/105) 2,4,6,8,10,8,6,4,2
Ring Muscle UP (T2B + C2B)
1,2,3,4,5,4,3,2,1
(12 Min Cap)
3-
Row 1K
rest 3 min
1 time - freshman
2 time - JV
3 time- Varsity

M- 10/3/16
1-
Prep
2-
Nation Total (8 min each movement)
Max Snatch
Max Bench
Max Back Squat
3-
Conditioning
10 Min Max distance AB

SATURDAY- 10/1/16
1-
Movement Prep On Coach
2-
Build to a Heavy Set of 3 reps in DL NO TNG, 3 sec max rest between reps
3-
20 AMRAP (w/ a Partner)
10 DL 225/155
10 Knees to Elbows
20 Situps
-250 Meter Run (pacer)
-Start wherever you left off not your partner on the AMRAP, score is total rounds and total distance (2 Scores)

F- 9/30/16
1-
Agility Ladder
2-
Bench Press Build to a heavy set of 3
3-
10 RFT
3 RMU (burpee Pullup)
8 Box Jumps 30/24
24 DU

TH- 9/29/16
1-
3 Rounds
10 Cal Bike
5 Inch Worms
+
Bar Prep
2-
0-8
Push Press + Push Jerk + Split Jerk -Build
8-16
8 AMRAP
10 Shoulder to Overhead 115/75
2 Rope Climbs
16-20
Rest
20-28
EMOM 1 Plate Push 20 yards

W- 9/28/16
1-
3 rounds
100 Meter Run
15 KB swings
1/1 Getup Routine
2-
Back Squat build to heavy set of 3
3-
21-15-9
C2B
Back Squat (165/110)

T- 9/26
1-
Dynamic
2-
OTM 12
1- 25 yard heavy Sled push
2- 10-15 T2B
3- 25 Sec L-Sit
3-
WORKOUT #2 WODUPNATION
For time:
50/35 HSPU---50/35 Cal Bike
75 Snatches (75/55) ----75/60 Cal Row
50/35 HSPU---50/35 Cal Bike
75 Snatches ----75/60 Cal Row
-Teams of 3, complete 50/35 HSPU and 50/35 Cal on bike before moving on towards 75 Snatches and 75/60 Cal row.
-There can be 2 people working at once on bike and HSPU...then the Snatch and Row
-125/75 Push Press ----Scaled HSPU 50 Reps male or female

M-9/26
1-
5 rounds
Assault Bike 30 on 30 off
(increasing intensity each round)
+
Bar Prep
2-
Build-
Hang Squat Clean + Clean
-during this complete a total of 40+ ring rows
3-
400 Meter run
16 Clean 135/105 (Scale-60%)
400 Meter Run
10 Clean 185/115 (70%)
400 Meter Run
6 Clean 225/135 (80%)
400 Meter Run

S 9/24/16
1-
Coach Prep
2-
A1- Deadlift 11-10-9-8
A2- Bench 11-10-9-8
3-
50 Scyncronized Burpees
50 Pullups
50 Scyncronized Front Squats 115/75
50 Pullups
4-
ALternating 200 meter runs x 7 each

F 9/23/16
1-
Bar Prep
2-
Every 2:30 min Starts a new Round
Strict Press 11-10-9-8
Ring Rows 11-10-9-8
3-
10 Rounds for time:
3 Snatch 135/95
15 Wallballs 20/14

TH 9/22/16
1-
Hurdle + Dynamic (HSW PREP)
2-
OTM 24
1- 25 Situps
2- 10 Max Effort Burpee Broad Jumps
3- 15 Yard HSW (4 Wall Walks)
4- 20 Sec max effort Sprint for cals on Bike

W 9/21/16
1-
3 Rounds
10 Cal Bike
5 Inch Worms
2-
Every 3:00 min Starts a new Round
Back Squat 11-10-9-8
Barbell Row 11-10-9-8
3-
5 Rounds
2 Rounds of Cindy
5 Pullups
10 Pushups
15 Air Squats
1 Round of Complex
6 Power Cleans 135/95
6 Front Squats
(cap 17)

T 9/20/16
1-
Dynamic + Head Stands and Free Standing HSPU
2-
10 Rounds
5 HSPU (10 Push Press 95/65)
100 Run
10 Swings 55/35
100 Run

M 9/19/16
1-
5 Min of Blood flow
30 Sec Bike + 30 Sec Single Unders
(last round increase intensity and do Doubles
+
Dot Dill
-bar prep and mobility
2-
(team series workout)
100 double-unders
25 toes-to-bars
25 deadlifts (225 / 155 lb.)
50 box jump overs (24 / 20 in.)
Scaled Workout
(155/105)
3-
A1- Front Squats 11-10-9-8 (from Ground)
A2- Strict Chinups 11-10-9-8
(rest 90 between movements)

S 9/17/16
1-
Blood flow
2-
22 AMRAP
250 Pacer
-
6/6 KB Snatch
10 STO 115/75
8 Pullup / 4 BMU

F 9/16/16
1-
Movement Prep on coach
2-
Workout for a Cause, Ovarian Cancer
125 seconds per station (scaled options in parentheses):
1.power cleans 135/95 (95/65)
2. t2b (ab mat sit ups)
3. wall balls 20/14 (14/6)
4. double unders (single unders)
5. pushups
6. kb swings 55/35
7. box jumps 24/20 (step ups)
8. cal row
9. burpees

Th 9/15/16
1-
3 Rounds
10 KB Swings
1/1 Get up routine
2-
A1-Barbell Row 10-9-8-7
A2-Back Squat 10-9-8-7
3-
15 AMRAP
21 Goblet Squats 70/45
9 Strict HSPU (strict Press 45/25)
3 Rope Climbs

W 9/14/16
1-
Agility Ladder + Shuttles
2-
2 Rounds for time:
6 Snatch 135/95
Run 200
x 3 sets rest 5 min

Extra Running
800 rest 3
400 rest 2
100 max effort rest 3
x 2 sets
T 9/13/16
1-
3 rounds
Bike 10 cals (increase intensity)
Inch Worm 5 reps
3 Laps
2-
A-1- 10-9-8-7 Ring Rows
A-2- 10-9-8-7 Deadlift
A-3- Bench 10-9-8-7
Rest 90 sec after each movement
3-
3 rounds
20 Box Jumps 24/20
20 Dips
20 Yard Sled Push

M 9/12/16
1-
Barbell Prep
2-
2001 Meter Run
+
4 Rounds
9 Overhead Squats 135/95
11 C2B Pullups
+
2977 Meter row
2001 – The Year
4 – The Planes
9 – The Month
11 – The Day
2977 – The Casualties

Before Class (extra)
Front Squats 10-9-8-7

M 9/5/16 (Labor Day 9 AM class only)
1-
Dot Drills + Bar Prep
2-
OTM 8
-2 Power Clean and Jerks
3-
5RFT
8 Power Cleans 155/105
7 Bar Musle ups (10 C2B Pull-ups, kipping no butterfly)
6 Jerks
50 DU

Partnered
2 Rounds
250 Double Unders
40 Power Cleans
35 Bar Muscle Ups (50 C2B)
30 Jerks

T 9/6/16
1-
KB work on coach + Hip ext
2-
A1-Barbell Row 9-8-7-6
A2-Back Squat 9-8-7-6
3-
1 Mile run
rest 10

Extra running
400 x 2 @mile pace (rest walk 100)
400 x 2 @5 sec above (rest walk 100)
x1-3 rounds

W 9/7/16
1-
Dynamic + Bar Prep
2-
Every 2 min Start a new round x5 Rounds
-2 Power Snatch (building)
+
Bench 9-8-7-6-off
3-
12 AMRAP
10 Single Arm Overhead Squat Left 55/35
10 Swings
1 Rope Climb
10 Single Arm Overhead Squat Right
10 Swings
1 Rope Climb

TH 9/8/16
1-
Agilitry Ladder Work + Hurdles
2-
OTM 8
E- Strict Pullups 9-8-7-6
O- Box Jump 9-8-7-6 (increasing height)
3-
5 Rounds for time
10 Yard Hand Strand Walk (3 Wall Walks)
10 T2B
20/15 Cal Row

F 9/9/16
1-
Med Ball Warm Up
2-
A1-Strict Press 8-7-6-5
A2- Front Squats 9-8-7-6
3-
200 Meter Row
200 Meter Run
20 WB
10/7 Cal Bike
x 3 sets rest 3 min

Extra- For 3000 meters (250 @ 2k pace pace, 250 recovery 10-15/500 pace above)
Or 200 Meter Run (1mile Pace) 200 meter jog x 8

S 9/10/16
1-
Dynamic Movement on Coach
2-
OTM 8
E- 9-8-7-6 Ring Rows
O- 9-8-7-6 Deadlift
3-
18 AMRAP
Teams of 4, 2 teamates do a round, then the next set of 2 teamates do a round, one person working at a time
20 Power Clean 155/105
4 Rope Climb
25 Burpee Box Jump overs 24/20
+
1-2 mile cool down run

Saturday, September 3rd 2016
1-
Barbell Warm Up
2-
A1- Strict Pullups 8-7-6-5
A2- Front Squats 8-7-6-5
3-
12 Rounds for time:
100 Meter Run (50 yard shuttle outside)
10 Deadlifts 135/95
10 Front Squats
10 Jerks
-I do a round you do a round,
Friday, September 2nd 2016
1-
Barbell Warm Up + Hip ext
2-
A1- Barbell Row 8-7-6-5
A2- Bench 8-7-6-5
3-
4 Rounds for time
10 Burpee Box jump overs 24/20
2 Rope Climb
4-(extra?)
400 meter x 4 rest walk 200 meters

Thursday, September 1st 2016
1-
Agility Ladder + Prep
2-
6 Rounds
6 squat cleans 155/105
8 HSPU
10 T2B
24 Air Squats
(25 Cap)
3-
Sled work When finished, pushes pulls, ship rope

Wednesday, August 31st 2016
1-
3 Rounds
3 Laps
12 Hip Ext
10/10 DB row
30/30 Sec Plank L/R

2-
20-20-20
KB Swing 55/35
Yard Lung Walk 55/35
-every rouind start w/ 200 meter run
+
when finished
alternating rouinds on AB with partner
30 sec on 30 sec off x 5 rounds @ 80%
30 sec on 30 sec off x 5 rounds @90-100%

Tuesday, August 30th 2016
1-
Dynamic
+
Plyos
2-
A1-Strict Press 8-7-6-5
A2-Back Squat 8-7-6-5
3-
14 AMRAP
7 RMU (sub= burpee pullup)
50 WB
100 DU

Monday, August 29th 2016
1-
2-3 Rounds
5 Inch Worms
10 Cal Bike
15 Hollow Rocks
20 Sec Hollow Hold
2-
OTM 12
E-12 Ring Rows
O- 8-7-6-5 Deadlift
3-
Complete as many rounds as possible in 20 minutes of:
400 Meter Run
400 Meter Row

Saturday, August 27th 2016
1-
Dynamic + Speed Work + Ring Rows
2-
Hang Power Clean build to a moderate double
3-
Teams of 4
For time
50 Mirrored Hang Clean and Jerks 135/95
Rest 4
40 Pushups
40 Burpee Pullups
40 Pushups
Rest 4 min
50 Mirrored Back Rack Lunges
-divide however between pairs, scyncronization happens at the top of each movement
Friday, August 26th 2016
1-
Dot Drills + Hip Ext and Planks
2-
Build to a 1 Rep Max Front Squat
3-
10 AMRAP
8 Back Squats 185/115
1 Rope CLimbs
4-
Drill HSPU
+
Bike Sprints 10-15 sec x 5-8 sets rest 60-90 sec between efforts

Thursday, August 25th 2016
1-
3 rounds
10 Cals
5 Inch Worms
7 Ring Rows
2-
1 rep Max Bench
3-
1000 Meter ROw
+
5 Rounds
8 Dips
16 Box Jump overs 24/20
+
500 Meter Row

Wednesday, August 24th 2016
1-
Dynamic + Snatch Prep
2-
OTM 7
-Snatch (building from 70%)
OTM 7
-Clean and Jerk ((building from 70%)
3-
30 Pullups
30 Cleans 115/75
30 Wall Balls
600 Meter Run
30 Wall Balls
30 Snatches
30 Pullups
(cap 20)

Tuesday, August 23rd 2016
1-
3 Rounds
Get Up Routine Left
Getup Routine Right + 12 Hip Ext
2-
Teams of 3
3 rounds
10 KB Swings 70/55
10 Burpees (no jump just hip ext)
200/150 Row
-each teamate goes through a round before next, these are done @90% effort throughout, go FAST, close to max effort on each movement
3-
200 Meter Sprints x 4 rest as needed between efforts

Monday, August 22nd 2016
1-
Med Ball Warm up + Strict Chinups
2-
Build to a 1 Rep Max Back Squat
-Strict Chinups during breaks
3-
8 AMRAP
3,6,9,12...
Front Squats 135/95
T2B
rest 5 -10
8 Plate pushes for speed (full recovery walk before next set)

Saturday, August 20th 2016
1-
Dynamic Warmup
2-
Build to a 5 rep Max Bench Press
3-
Barbra
20 Pullups
30 Pushups
40 Situps
50 Air Squats
5 rounds for time rest 3 min betwen rounds

Friday, August 19th 2016
1-
4 Rounds (on coach)
Ring Rows 10
Farmers walk 50
Squat Prep
2-
Front Squat Build to a true 5 rep max
3-
14 AMRAP
-Max distance run
Before run complete
6 Rounds
10 Sumo DL high Pulls 115/75
20 Double unders

Thursday, August 18th 2016
1-
Agility Ladder + Plyos
2-
BCF Sprint (while waiting Strict Press 8/8 n& Strict Pullups 8)
3-
For time:
60 KB Swings 70/45 + 60 Overhead Lunges 45/25 (plate)
50 Cal Row + 10 Rope CLimbs
30/20 Cal Bike + 30 KB thrusters 1 arm
-with a partner.... paired movements can be done at the same time or not, but must be completed before moving onto next pair
-rest 2 min between rounds x 3 rounds cap 25
Wednesday, August 17th 2016
1-
Warm up Pace
2-3 Rounds Build each round (get there early stay on it)
300 Meter Row
15 Cal Bike
+
Snatch Prep
2-
OTM 7
Build to a heavy Complex
-2 Position Snatch (bottom up, #3/#2)
then
Clean Prep
OTM 7
-2 Position Clean + 1 Jerk (bottom up, #3/#2)
3-
Complete as many rounds as possible in 7 minutes of: (trhis should be NO more than 75% of 1RMs)
155/105 snatch, 1 rep
155/105 clean and jerk, 3 reps

Tuesday, August 16th 2016
1-
3 Rounds
25 Yards Back yard Bear Crawl
15 Yards of lateral A-Skips L/R
10 Hyper Ext w/ Pause
2-
Skill Work
RMU
GHD situps
3-
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
24 Box Jumps 24/20
12 GHD Situps
4 or 6 Ring Muscle Ups (burpee ring Pullups)

Monday, August 15th 2016
1-
6 Min Emom
Odd- 10 Goblet Squts
Even- 10 Swings

2-
Build to a true 5 rep max Back Squat
-once finish prep for Overhead Squats
3-
From 0:00-3:00
2 rounds of:
10 overhead squats 95/65
10 T2B

From 3:00-6:00
2 rounds of:
12 overhead squats 95/65
12 T2B

From 6:00-9:00
2 rounds of:
14 overhead squats 95/65
14 T2B

(if you do not make it to the next round, continue on amrap for 12 min, still w/ ascending ladder)

Saturday, August 13th 2016
1-
Dynamic + Prep
2-
31 Heroes WOD
31 AMRAP
8 Thrusters 155/105
6 Rope Climbs
11 Box Jumps 30/24
-400 Meter sand bag run
- with a partner one is running the other is doing the AMRAP, take of where they finished on amrap after run

Friday, August 12th 2016
1-
Agility Ladder
2-
Front Squat 3-3-3-3-3 (building)
*3-6 BMU after each set (4-8 C2B kipping pullups or JBMU)
3-
10-20-30-40-50-40-30-20-10
Cal Row w/ Partner
-reset rower each set, change of athlete must be made each set. Changes can be done whenever during that set.

POST
Practice Hand Stand Walks w/ Partner

Thursday, August 11th 2016
1-
Dynamic
2-
"3-3-3-3-3 (building)
Bench
*9 Strict Chinups after each set"
3-
WOD
8 AMRAP
HSPU 1,2,3,4,5.....(rx+2,4,6,...)
Deadlifts 2,4,6,8,10..... (225/135)

When gathered not for time half mile run at moderate pace, each 400 do 25 yard bear crawl forward then backwards

Wednesday, August 10th 2016
1-
Snatch Prep
2-
Every 90 sec x 6 rounds
-3 Position Snatch (bottom up)
Building From 60%
3-
12 AMRAP
5 Power Snatches 115/75
10 KB front rack lunge steps 55/35
*alternate rounds w/ partner
rest 5 min
100/70 Cals for time AB

Tuesday, August 9th 2016
1-
3 rounds
10 Swings
25 Yard Overhead Carry KB (left/ then right)
10 Goblet Squats Inch
3 inch Worms
2-
Back Squat 3-3-3-3-3 (building)
*3-6 RMU after each set (kipping Ring pullups)
3-
4 Rounds for time
400M run
9 Burpees
15 T2B
21 Air Squats

Monday, August 8th 2016
1-
Clean Prep + Ring Rows & L-Sits
2-
Every 90 sec x 6 rounds
-3 Position Clean (bottom up)
Building From 60%
3-
6 rounds for time
100 Meter Sprint
5 Power Clean and Jerks 185/125
100 Meter Sprint
rest 90 sec. or alternate w/ a partner

Saturday, August 6th 2016
1-
Dynamic
+
Jerk Prep
2-
1-1-1-1-1 (Building) not to a max
(Start @75%)
Jerks

3- (Teams of 2)
23 AMRAP (except for the run…..someone is always hanging, holding bar or in hand stand while other is working)
400 Meter run TOGETHER
30 Hang Power Cleans 135/95
30 Pullups or 20 Muscle ups
200 Meter Run TOGETHER
30 Front Squats
30 HSPU
Friday, August 5th 2016
1-
3 Rounds
10 Ring Rows
8 Pushups
6 Inch Worms
2-
Bench 1-1-1-1-1 (building)
(Start @75%)
*warm up DU and RC during rest, get DL weight set
3-
Masters/Teen Chipper at the 2016 CF Games
For time:
8 deadlifts 365/245 (scale accordingly, these were the fittest crossfitters in the WORLD)
40 sit-ups
80 double-unders
4 rope climbs
80 wall-ball shots 20/14
4 rope climbs
80 double-unders
40 sit-ups
8 deadlifts
(cap 20)

Thursday, August 4th 2016
1-
Agility Ladder + Squat Prep
2-
Front Squat 1-1-1-1-1 (building)
(Start @75%)
*During rest practice kipping w/ block
3-
4 Plate pushes (20 yards)
+
6 Rounds
10 T2B
10 KB Swings 70/45
+
8 Plate Pushes

Wednesday, August 3rd 2016
1-
Clean Prep
2-
Build to a max complex Power Clean + Squat Clean
3-
5RFT:
10 Power Clean (135/95)
200m Run
*1:30 minute rest after each round

Tuesday, August 2nd 2016
1-
2 Rounds
10 Cals AFAP
10 WB AFAP
2-
For time:
1,000m Row
75 Thruster 45/35
3-
5 Rounds (NOT FOR TIME)
2 Rope Climbs (as hard as possible)
HSW practice
8 HIGH box jump
16 Hip Ext

Monday, Augusts 1st 2016
1-
Snatch Prep
2-
1-1-1-1-1 (building)
Back Squat
(Start @75%)
+
Power Snatch
3-
Angie
For time:
100 pull-ups
100 push-ups
100 sit-ups
100 squats

Scaling Options:
1/2 Angie or 1/4 Angie

Saturday, July 30th 2016
Branford Point (830am the only class)
1-
Dynamic Warm Up (at the flag Pole)
2-
Hill Sprints
3-
Partner WOD
Pacer- Swim to Buoy (or Billy- Half way) and back (or run up hill, down the stairs & to flag pole and back to beach)
AMRAP
30 Lunges
20 Yard Bear Crawl
10 Burpee
Friday, July 29th 2016
1-
Agility Ladder
2-
Front Squat 5-5-5-5-5 (building)
*DB/KB Split Jerk 6 reps-alternating feet

3-
For Time:
20 Thrusters 95/65
12/9 Cal AB
20 Pullups

15 Thrusters
10/7 Cal AB
15 Pullups

10 Thrusters
8/5 Cal AB
10 Pullups

Thursday, July 28th 2016
1-
OTM 8
E- 10 KB Swings + 3 Inch Worms
O- 100 meter run
2-
5-5-5-5-5 (building)
Bench
* During rest hit 8/8 weighted Step ups
3-
Christine
Three rounds for time of:
Row 500 meters
12 Deadlifts @ body weight
21 Box jump @ 20 for all

Wednesday, July 27th 2016
1-
Dot Drills + RMU/HSPU Work
2-
OTM 10 (partner UP)
E- 25 Yards of Front Rack Lunges 55/35
+ Max HSPU (Hand Stand hold)
O-OFF
3-
15 AMRAP
250 Meter Run
3 Rope Climbs
6 Ring Muscle Ups or Bar Muscle Up (sub=ring Pullups)

Tuesday, July 26th 2016
1-
Clean Prep + Ring Rows
2-
OTM 9
Min 0-2- 1 Power Clean + 1 Squat Clean 60-70%
Min 3-5- 1 Power Clean + 1 Squat Clean 70-80%
Min 6-8- 1 Power Clean + 1 Squat Clean 80-85%
3-
21-15-9
Cleans 135/95 -squat
Ring Dips

Monday, July 25th 2016
1-
Dynamic + L- Sits & Plyos
2-
5-5-5-5-5 (building)
Back Squat
*Hand Stand Walk Work During Rest
3-
400 meter run
16 Strict Press 115/75
8 T2B+C2B
400 meter run
22 Push Press
11 T2B+C2B
400 meter run
28 Push Jerk
14 T2B+C2B

Saturday, July 23rd 2016 (next Saturday-- Branford Point for workout 830am class only, there will be a swim and run option)
1-
Dynamic

2-
For 32 Min w/ a partner
Pacer
200 Meter Run + 16 Overhead Squat 45 + 200 Meter run + 1 Rope Climb

AMRAP
KB Swing 16
KB Step Up 16 (55/35)
2 Scores= AMRAP rounds + Rope Climbs
-slap hands to tag off

Friday, July 22nd 2016
1-
4 Rounds
- 12 KB SDLHP + 10 Candle Stick Squats/Pistols + 8 Pushups
2-
3-3-3-3-3 (building)
Front Squat
3-
Every 2 Min for 18 min
16/12 Cal Row / 10/7 Cal Bike (alternate each set)
12 Ring Pushups
6 Strict C2B
Post score of slowest and fastest round

Thursday, July 21st 2016
1-
Agility Ladder + Hurdle
2-
Complete as many rounds as possible in 25 min of:
40 Double Unders
30 Alternating Lunges
2 Plate Pushes 20 yards
10 Push Press (155/105)

Wednesday, July 20th 2016
1-
Clean Prep + RMU tech work
2-
OTM 9
Min 0-2- 1 Power Clean + 1 Squat Clean 60-70%
Min 3-5- 1 Power Clean + 1 Squat Clean 70-80%
Min 6-8- 1 Power Clean + 1 Squat Clean 80-85%
3-
Complete as many rounds as possible in 9 minutes of:
3 Burpee Ring Muscle Ups (burpee pullups)
6 Cleans 165/105 (60-65%)

Tuesday, July 19th 2016
1-
Dynamic + Ring Rows
2-
Back Squat 3-3-3-3-3 (building)
*Hand Stand Walk Work During Rest
3-
3RFT:
30 Wallballs 20/14
12 T2B
400m Run
*100 meter run penalty if WB not UB

Monday, July 18th 2016
1-
Snatch Prep
+
3-3-3-3-3 (building)
Bench
2-
30 Snatches for time 135/95
3-
1000 Meter row
+
6 Rounds
2 Rope Climbs
8 Box Jumps 30/24"
+
500 Meter Row

Saturday, July 16th 2016
1-
Agility Ladder
+
Ring Rows and L-sits

2- OUTSIDE THE ENTIRE TIME
w/ Partner
5 rounds
10 body-weight deadlifts
100-meter sprint
+
100 Meter Sprint
10 body-weight deadlifts
-I do 10 DL and run 100m, then you while I rest, then I run 100m and do 10 DL, then you... repeat 5 times

Friday, July 15th 2016
1-
Hurdle Drills + Overhead Back Lunges
2-
OTM 10
E- 8 KB Clean and Jerks
O- 5-10 Strict Pullups
3-
Team of 2
For Time:
50 Thrusters 75/55
50 Burpee Box Jump Over
50 Pistols (goblet Squats 70/45)
30 Thrusters
30 Burpee Box Jump Over
30 Pistols

Extra:
Dips

Thursday, July 14th 2016
1-
Medball Warm Up
2-
5 Rounds for quality
Sled Sprint 25 yards
5 Broad Jumps

3-
Team of 3 (2 guys 1 girl or 2 girls 1 guy---if possible)
For time:
45/35/25
Cal Bike
SDLHP 115/75
C2B
-split work however you want

Wednesday, July 13th 2016
1-
Squat Prep + Double Under Work
2-
Back Squat 10 rep max
+
90 Sec Max DU
3-
For time (team of 2 1 guy and 1 girl)
60/50 Cal Row
30 T2B
30 Power Snatches 115/75
60/50 Cal Row
30 T2B
30 Overhead Squats
60/50 Cal Row
30 T2B
30 Squat Snatch
60/50 Cal Row

Extra
DU Work
800/600/400 run

Tuesday, July 12th 2016
1-
Dynamic
+
Agility cone work/Sprints + Hip Extensions + HSW work

2-
w/ Partner
2 rounds for time:
30 Front Rack Lunges 135/95
30 Hand Stand Pushups
30 Power Cleans
20 Bar Muscle Ups (20 Pullups/20 dips)
-divide however

3-
When Finished
w/ Partner
600 meter farmers carry (you choose load)

Extra:
Bike
Monday, July 11th 2016
1-
Movement Prep

2-
5 Rounds for quality
8/7/6/5/4 reps (building)
Bench
x2 Dumbell Row

3-
20 AMRAP w/ Partner
8 Front Squat 165/105
8 Facing Hurdle Jumps
2 Rope Climbs
---->200 Meter run is the pacer (start off wherever partner left off on amrap after you run)
2 score = meters and rounds

Extra:
GHD situps
Hip Ext

Saturday, July 9th 2016
1-
Dynamic
+
Clean Prep
2-
20 AMRAP (w/ or without partner)
135/95. clean and jerks, 15 reps (20 reps w/ partner)
Rest 1 minute
155/105 clean and jerks, 15 reps
Rest 1 minute
185/125 clean and jerks, 15 reps
Rest 1 minute
225/155 clean and jerks, 15 reps
Rest 1 minute
245/170 clean and jerks, 15 reps
Rest 1 minute
265/185 clean and jerks, 15 reps
*get to where you can..., if there is a cap in weight, go back to your starting weight, and clean and jerk.... your score is where you left off
Scaled Option
75/55
95/65
105/75
125/85
135/95
155/105
3-
Dip and Rope Climb technique
+
Rounds... (cycle through not for time)
8 Dips
1 Rope Climb

Friday, July 8th 2016
1-
KB Warm Up + Assisted Planks
2-
1 Rep Max Bench
1 Rep Front Squat
3-
21-15-9
Bench 135/85 (60-65%)
C2B
*400 meter run after each round

___EXTRA___
Hand Stand Walk Work

Thursday, July 7th 2016
1-
Hurdles + Bags
2-
Heavy Sled Pushes + Ring Rows
3-
400m Row
40 KB Swings 55/35
40 Sit-ups
400m Row
30 KB Swings
30 Sit-ups
400m Row
20 KB Swings
20 Sit-ups
400m Row
10 KB Swings
10 Sit-ups
400m Row

___EXTRA___
3x15
Plated Tucks
Plated Curls

Wednesday, July 6th 2016
1-
500 meter row
+
Snatch Prep
2-
Build on Complex Snatch High Pull + Snatch
-then work some back off sets
*pistol work between sets 5-10 reps (asisted w/ partner if needed)
3-
4RFT:
5 Complexes (Power Snatch + Squat Snatch) 115/75 (no snatch option-- SDLHP @115/75 x 12)
50 Double Unders
250 Meter Run (to the fence)
*complex must be done unbroken for rep to count

Tuesday, July 5th 2016
1-
Agility Ladder
+
Plyos & L-Sits
2-
12 AMRAP
4 muscle-ups (t2b+c2b)
18 wall-ball 20/14
3-
OTM 10
100 meter Sprints

___EXTRA___
20-15-10
GHD situps
GHD hip ext

Monday, July 4th 2016 (9am class only)
1-
Dynamic
2-
1 Rep Max Back Squat
3-
Hero WOD
Partner "McGhee"
Complete as many rounds in 30 minutes as you can of:
275/190 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box
-with a partner, partner A- 5 DL, partner B 5 DL, Partner A 13 Pushups, Partner B 13 Pushups....

Saturday, July 2nd 2016
AT Foote Park
Class 830am only (open gym 830-1030am)
1-
Dynamic Warm up

2-
OTM 16
E-100 meter Sprint
O- 6 broad Jumps (max Effort)

3-
5 Rounds for time:
1 loop around Foote Park
20 WB 20/14 @tennis courts
30 Air squats at play ground
30 walking lunges at softball field

Friday, July 1st 2016
1-
Movement Prep
2-
3 rep Max
Bench
Deadllift
3-
12 AMRAP
12 C2B
8 Power Cleans 135/95
12 Hand Stand Pushups
8 Deadlifts

Extra__
Dips
Thursday, June 30th 2016
1-
Rowing intervals + Mobility
2-
Skill Work:
Hand Stand Walk Work/Ring Rows/Step Ups
3-
3 Rounds for time:
30 KB Swings 70/55
20 Box jump over 24/20

Wednesday, June 29th 2016
1-
Squat Prep
2-
Back Squat 5x2 (build to a 2RM)
*1-2 Leglesss RC and 15 Hollow Rocks
3-
Team of 3
-1 Person Working at a time
20 AMRAP
100/70 Cal AB Sprint
100 T2B
100 Back Squats 135/95
100 Shoulder to Overhead

Extra-
Mile run cool down
+
RMU
Tuesday, June 28th 2016
1- Dynamic
+
L-Sits & Sprints
2-
OTM 18
Min 1- 3 reps Power Snatch from Position #2 (start @60% & build)
Min 2- Max Effort Plate Push
Min 3- 15-20 Situps
3-
1000 meter row for time
Monday, June 27th 2016
1-
500 meter row
+
Clean Prep + Strict Chin Ups
2-
Build on Complex Clean High Pull + Clean & Jerk
-then work some back off sets
3-
4RFT:
5 Complexes (Power Clean + Squat Clean) 135/95
50 Double Unders
250 Meter Run (to the fence)

Extra___
Strict Chin ups

Saturday, June 25th 2016
1-
3 Rounds
- Wall Walks w/ Pause 2-3 reps
- 6 Inch Worms
- 9 Deadlifts building to set of 5

2-
OTM 15
1- 5 reps Deadlift (build off feel)
2- 5 reps Bar Muscle Up
or (5-8 C2B no butterfly)
or (5-8 Strict Pullups)
3- 5 Reps Bench Press (build off feel)
-for this stay with your partner on the min, share bars

3-
20 AMRAP
Teams of 2
26 Alternating Overhead Lunges w/ Plate 45/25
16/13 Calorie Row or 10/7 Cal Bike
- Athletes completes a round before tagging off to partner 2. Score = Rounds and reps

Friday, June 24th 2016
1-
Dot Drill + Rope Work
2-
Font Squat Build to heavy set of 3
*During Rest 5 Hand Stand Pushups
3-
10-1
Front Squats 135/95
1 Rope Climb after each round

Thursday, June 23rd 2016
1-
Dynamic
+
Bar Prep + RIng Rows
2-
Every 4 Min for 5 Rounds
400 Meter run
10 Bar Facing Burpees
5 Power Cleans @70%
-Score= total time for each 5 rounds. Sprint each round as fast as possible

Wednesday, June 22nd 2016
1-
Hurdle Drills
2-
Build on Complex (from the rack)
Push Press + Push Jerk + Split Jerk
*Ring Muscle Up Drill Work in between sets
3-
16 AMRAP
8 Jerks 155/105
8 Box Jumps
3 Ring Muscle Ups (sub 4 C2B)

-if you took the gymnastics clas and are super sore than ask coach for adjustments

Tuesday, June 21st 2016
1-
Agility Ladders + L-Sits
2-
400 Meter run for time:
3-
5 Rounds for time:
20 KBS 55/35
20 Yard Plate Push
20 Cal Row
200 Meter Run

Monday, June 20th 2016
1-
Med Ball Warm up + Assisted Planks
2-
Back Squat
- 4x2 Across
*6 Strict Ring Pullups each set
3-
12 AMRAP
2 Power Snatch 115/75
2 Pushups
2 T2B
4,6,8,10 ....

Extra-
100 Yards of lunges for time (overhead, front rack, back rack) you pick load

Saturday, June 18th 2016
1-
Dynamic Warmup
+
Bar Prep
2-
12 Min
With a partner build on complex - hang power clean + 3 Front Squats
3-
5 rounds
400 Meter Run
30 WB 20/14
30 Box Jumps

Friday, June 17th 2016
1-
KB Warm up
2-
3 rounds for time:
40 Double Unders
20 Pullups
10 Deadlifts 275/185 (60-70% of 1RM)
3-
In teams of 3
9 AMRAP
Assault Bike for distance, switch every min

x-
Run or Row
800 (rest 160 sec)-600(rest 120 sec)-400(rest 80 sec)-200
+
Dips
HSPU
Situps

Thursday, June 16th 2016
1-
Snatch Prep + Banded Tension Drill
2-
OTM 12
Snatch DL + Power Snatch + Snatch From the Knee
-Build to heavy Complex and then hit 3 back off sets
3-
4 Rounds for time:
30/25 Cal Row
15 Burpees over the rower
*scale 15 & 10

Wednesday, June 15th 2016
1-
Dynamic Warmup
2-
5 Rounds (FOR STRENGHTH)
-4 reps Back Squat -based of last week
-12 reps Back Extensions
-BMU work
3-
16 AMRAP
4 Bar Muscle Ups (T2B + Pullup= SUB)
12 Front Rack Back Step Lunges 135/95
x-
For time:
Run or Row
800 (rest 160 sec)-600(rest 120 sec)-400(rest 80 sec)-200

Tuesday, June 14th 2016
1-
Agility Ladder
2-
5 Rounds for time:
8 Bench 155/95
6 Box Jump Overs 30/24
2 Rope Climbs
3-
3-5 Rounds cool down
6 Dips (tempo if possible)
6 Strict Chinup C2B
60 Sec Plank

x-
100 Cals for time on Bike

Monday, June 13th 2016
1-
Bike + Bar Prep
2-
Clean High Pull + Power Clean + Clean from Knee + Jerk
-Build to heavy Complex and then hit 3 back off sets
3-
15-10-5
Squat Clean Thrusters 115/75
*400 Meter run to start ech round

Saturday, June 11th 2016
1-
Dynamic Warm Up
2-
Build to Heavy DL NOT a MAX
3-
Bradley
10 Rounds For TIme
100 Meter Sprint
10 Pull-Ups
100 Meter Sprint
10 Burpees
30 Seconds Rest

Friday, June 10th 2016
1-
On Coach-
Ring Row
L-Sit
Clean Prep
2-
12 AMRAP
Alternating w/ partner
4 Hang Squat Cleans 135/95 (weight should be UB)
5/5 KB Snatch 55/35 (sub 10 Swings)
(I do 4 squat cleans, partner does 10 Snatches, I do 10 Snatches, Partner does 4 Squat Cleans, I do 4 squat cleans...
3-
OTM 10
E- 25 sec max cal Assault Bike
O- 25 Sec Max HSW (sub= max Walll Walk)

Thursday, June 9th 2016
1-
Agility Ladder
+
Banded Tension Drill + Plate Pushes+Tech (T2B/RMU)
2-
10 Ring Muscle Ups (2 Pushups + Ring Pullup)
200 Meter Run
20 Pushups
40 T2B
400 Meter Run
40 Pushups
20 T2B
200 Meter Run
10 Ring Muscle Ups

x-
L-Sits

Wednesday
"1-
Snatch Prep
+
Tech (HSPU)
2-
Back Squat 4x4 increased from last week
3-
250 M Row
15 Power Snatch 115/75
30 Hand Stand Push ups
15 Power Snatch
250 Row
4-
Hit 5-10 Singles in the Segment Squat Snatch @70-80%

x-
Hand Stand Walk Drill

Tuesday, June 7th 2016
1-
Dynamic Warm Up
+
Tech (Swing/ Bench/Pullup/Hollow Rocks)
2-
3 Rounds for time
400 Meter Run
21 KB Swings 55/35
12 Pullups
3-
3-5 Rounds
6 Bench
4-6 Quality Bar Muscle Ups (sub= 8 Strict Pullups)
18 Situps

x-
Midline work
Dips

Monday, June 6th 2016
1-
Clean Prep
+
Tech (RC/DU)
2-
Clean High Pull + Power Clean + Clean from Knee + Jerk
-Build to heavy Complex and then hit 3 back off sets
3-
100 Double Unders
20 Push Press 135/95
3 Rope Climbs
40 Front Squats
3 Rope Climbs
20 Push Press
100 DU
x-
DB Rows
High Box Jumps

Saturday, June 4th 2016
1- Agility Ladder + Wall Walks / Strict Pullups

2-
21 AMRAP
7 Deadlift 205/135
7 Pullup
7 Box Jump Overs 24/20
-- Run 200M (Pacer)

X- muscle ups

Friday, June 3rd 2016
1-
Bike + Bar Prep + False Grip Ring Rows

2-
3- 5 sets of 5 reps
Bench
Front Squat

3-
9-15-21-15-9 (scaled 6-9-15-9-6)
Cal Row
Thruster 95/65
Bar Facing Burpee

x-
Muscle Ups
Strict Press

Thursday, June 2nd 2016
1-
KBS / L-Sits / MB Cleans
2-
100 yard Front Rack Lunge walk w/ partner for time 155/105
3-
3 rounds for time:
400 meter run
20 T2B
15 Overhead Squats 115/75

BAF
3 rounds for time:
400 meter run
20 Situps
15 Air Squats

x-
Plate Pushes

Wednesday, June 1st 2016
1-
Dynamic Warm Up + Hand Stand Walk prep
2-
Back Squat 5x6 increased use last weeks weight
*during rest work HSW, and Rope Locks
3-
Complete as many rounds as possible in 20 minutes of:
2 Rope Climbs
10 ring dips
20 sit-ups

x-
Push Press
Midline Work

Tuesday, June 1st 2016
1-
Double Under Review
+
Snatch Prep
2-
Snatch DL + Power Snatch + Snatch From the Knee
-Build to heavy Complex and then hit 3 back off sets
3-
10-1 Snatch Grip Deadlift 165/115
30 Double Unders after Each Round
-scale 40 singles

x/ 4-
Murph SUB.... if needed.
5K row
-Do some Double under technique and some situps

Monday, May 30th 2016
1-
Movement Prep On Coach
2-
Murph
1 mile
100 Pullups
200 Pushups
300 Air Squats
1 Mile Run

Saturday, May 28th 2016
1-
Dynamic + Plyos
2-
Front Squat build to moderate set of 8 rep (from ground)
+
Drill the Muscle up
3-
5 Rounds
3 Squat Cleans 185/125
5 Ring Muscle ups (sub = 1 T2B + C2B)
7 Burpees

For time: w/ Partner
20 Squat Cleans 185/125
20 RMU (scaled=20 T2b + pullups--scale #)
60 Bar Facing Burpees
20 Bar Muscle Ups
20 Squat Cleans"

1-
Med Ball Warm UP
2-
Build on complex
Push Press + Push Jerk + Split Jerk
3-
600 Meter Run, 60 Calorie Row, 60 Push Press 75/55
400 Meter Run, 40 Calorie Row, 40 Push Press
200 Meter Run, 20 Calorie Row, 20 Push Press
Runw/ Sand Bag

x-
Weakness Work

Bring a Friend
Thursday, May 26th 2016
1-
KB Warm Up + L-Sits & Strict Chin ups
2-
2.5/1.8 Mile Bike
-Directly Into-
24 – 18 – 12
Kettlebell Swings 70/55
x2 Lunge Steps 70/55

BAF Option
1.5 mile Bike
20-15-10
KB Swings 45/35 Russian
x2 Lunges no weight

x-
If your wating for bike.....
Farmers Carry and Dips (If you have come m-th)
Bench (if missed Tuesday)
Build on Fridays Press complex (if your not coming tomorrow)

Wednesday, May 25th 2016
1-
Agility Ladder + False Grip Ring Rows
2-
Back Squat 4x6 @last weeks heavy 8
+
Hang Squat Snatch & HSPU Skill Work
3-
7 AMRAP
3,6,9,12...
Hang Power Snatch 115/75
HSPU (KB push Press 45/25)

REST 5 min

For time, Back Down
-from wherever you made it and down to 0

x-
Assault Bike
KBS

1-
Dynamic + L- Sits
2-
21-15-9
Box Jumps 24/20
Deadlift 225/155
400 Meter Run

3-
3-5 Rounds (not for time)
Kipping Pullups 10
Bench Press 5
-focus on great body position (hollow and arch), do not compromise at all for another rep. Drop and reset

x-
Burpees
Midline work (ghr, ghd, plank...)
Dips

Monday, May 23rd 2016
1-
Dot Drills + Bar Prep
2-
OTM 10
2 Squat Cleans + Thruster
(start @60% of clean and build)
3-
21 Thrusters 95/65
3 Rope Climbs
15 Thrusters
2 Rope Climbs
9 Thrusters
1 Rope Climb

X-
2k Row for time

Saturday, May 21st 2016
1-
Movement Prep On Coach
2-
Front Squat 4-3-2-2-1 (building with 3 sec pause at bottom)
3-
Individual
5 Rounds:
400 Meter Run
15 Burpees
10 Front Squats 155/105

Partner WOD
800 Meter Partner Run
80 Lateral Burpee over Bar
40 Front Squat 155/105
400 Meter Run
40 Front Squat
80 Bar Facing Burpee
800 Meter Partner Run

Friday, May 20th 2016
1-
Bike Intervals
+
Movement Prep On Coach
2-
OTM 8 (build)
Build on this complex
-Snatch Deadlift + Hang Power Snatch + Overhead Squat+ Squat Snatch
3-
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups (4 pullups)
4 Handstand Push-ups (8 push press 115/75)
8 Kettlebell swings 70/55

x- Sprints - 60 yards (full recovery)

Thursday, May 19th 2016
BRING A FRIEND
1- Dynamic Warm Up + Plyos + Plate Pushes
2-
AMRAP 20 (w/ partner)
6 Box Jump Overs
12 Back Rack Lunges 95/65
200 Meter Run - pacer
(200M run = 1 point
Round=1 point
Score = total points)
3-
Build to heavy set of 8 reps
Bench Press
*during rest 5 L- Sit chin ups

Happy Birthday Coach Bill
1-
1000 Meter Row
+
Barbell Prep + Ring Rows
2-
OTM 8 (build)
Build on this complex
-Clean Deadlift + Hang Power Clean + Front Squat+ Squat Clean + Jerk
3-
7 AMRAP
3,6,9,12...
Clean and Jerks 135/95
T2B

x- row inteval

Tuesday
1-
As soon as you get in - Tabata Bike
+
Dynamic Warm Up & Agility Drills
2-
For 30 Min
Sprint Rounds for time
400 Meter Run
30 Double Unders
2 Rope Climbs
10 Power Snatch 115/75
(or 50-60% of 1rm)
rest 3 min, repeat
x-
Rounds when finished (NFT)
12 Push Ups (control)
6 Dips + L-sit 18 sec

Monday
1-
Dot Drills+ Med Ball Cleans + Strict Pullups
2-
Build to heavy set of 8 reps
Back Squat
*during rest drill BMU (jumping BMU, H2B, HR)
3-
40-30-20
Wall Balls
10-8-6 Burpee Bar Muscle Ups
(sub= 2 Push up burpee Pullup)

x-
HSW w/ Partner
Long Row
Saturday, May 14th 2016
1-
Med ball Warm Up
+
Lunge Work
2-
15 min AMRAP
1 Legless rope climb (4-strict Pullup)
2 Deads 315/215
3 Strict HSPU
10 Cal Assault bike
3-
Alternating 200 sprints meters w/ partner x ___

Friday, May 13th 2016
In House Competition Starts at 6pm

1-
Barbell Prep
2-
OTM 10
Build to a heavy clean and jerk (start at 60% and build)
3-
100 KB swings 55/35
80 Goblet Squats
60 Thrusters 45/35
50 Pullups
(9min cap)

x-
Max Cals on assault Bike
with partner in 3 MIN

Thursday, May 12th 2016
1-
Movement Prep + Squat Therapy
2-
OTM 24 (40 sec on 20 sec off)
1-RMU (ring row/dip)
2-Row - Cals= points
3-Hand Stand Walk (holds on wall)
4- RC (=5 Points)
5- Plate Pushes (10 yards is 3 points)
6-rest

x-
Run 800 meters alternating x ____

Wednesday, May 11th 2016
1-
Dynamic Warm UP w/ Plyos
2-
Front Squat 1-1-1-1-1
Back Squat 2-2-2-2-2
-Weight increases every set from front squats up to back squat
3-
10-9-8...1 Jerks 165/105
2-4-6...-20 Pullups

X- Row / Bike - Alternate

Tuesday, May 10th 2016
1-
Assault Bike Intevals
+
T2B/WW/KBS prep
2-
E2MOM 10
12-10-8-6-4 (off feel, increase each set)
Bench Press
4-6-8-10-12
Ring Rows (false grip)
3-
4 rounds for time
Run 400 Meters
5 Wall Walks
10 T2B
15 KB swings 70/55
(20 CAP)

x- Dips/ L-Sits

Monday, May 9th 2016
1-
500 Meter Row
+
2-3 rounds
4 Head Stand Hold drills
8 Strict C2B Pullups
(fast/ Strong reps, break as needed between)
20 Hollow Rocks
2-
Snatch
- Build to a 1RM
3-
21-18-15-12-9
OVH Squat 95/65
Hang PC
(10 Cap)

Extra- 500 Meter row alternating with partner x __

Saturday, May 7th 2016
1-
Plated Curls, Tucks Slides+ L-Sits
2-
For Time Teams of 3:
200/160 Calorie Row
150 WB
100/80 Cal Bike
80 T2B
70 Power Snatch 135/95
60 HSPU
20 Rope Climbs

Friday, May 6th 2016
1-
Row + Barbell Prep + Strict Pulling
2-
Front Squat 5x2@80-85%
*Build up to moderate weight Power Clean and jerk
3-
3 Rounds for time:
10 Power Clean, Squat Clean 155/105
(every other, Power, Squat, Power Squat...)
600 Meter Run

x-
Hand Stand WalK Prac / Wall Walks

Thursday, May 5th 2016
Bring a friend
1-
Agility Ladder & Hurdles Warm up
+
Skill Work
Banded Pullovers and Hips to Bar
2-
4 Rounds:
18 Box Jump Overs 24/20
6 Bar Muscle-Ups
*Can Scale to no less than 3 BMU,,, SUB= T2B+C2B

Bring a friend
4 Rounds:
10 Box Jump Overs 24/20
5 Burpee Pullups or Jumping Pullups

X- DO IT
With a partner alternate 250M rows For __ ROUNDS
Wednesday, May 4th 2016
1-
Dynamic +YTW + KBS
2-
7 AMRAP
5 Deadlifts 255/175
3 Thrusters 135/95
3-
Bench 5-4-3-2-1
*5 High Jumpovers after each set, and 10 RIng Rows

x-
OTM 10
100 Meter Sprints

Tuesday, May 3rd 2016
1-
Weightligting Warm Up
2-
Snatch , then Clean and Jerk
5x1@75/80/85/85/85+
3-
Complete as many rounds and reps as possible in 15 minutes of:
55 double-unders
15 chest-to-bar pull-ups
5 hang power cleans 135/95

x- Assault Bike Challenge in teams of 2-3 fastest to 200/150 cals

Monday, May 2nd 2016
1-
Med Ball Warm Up + Rope Locks

2-
Back Squat 5x3@80%
* Pick a skill to work in between each set
3-6 Ring Muscle Ups / 10 kipps on rings
5-10 Strict Dips
5-10 Strict T2B

3-
6 rounds
200 Yards sprint
10 Burpees to plate
1 Rope Climb
- rest 90 sec min (cap 20), if not completed score is rounds and reps completed

X-Ring MU/Ring Row, KB swings

Saturday, April 30th 2016
1-
Dynamic + Movement Prep
2-
Strict Press 10-9-8-7
Push Press 6-5-4-3

3-
50 Squat Clean and Jerks 135/95
*Every Minute on the Minute
– Complete 5 Chest-to-Bar Pull-Ups

Partnered 100 Squat Clean and Jerks 135/95
*Every Minute on the Minute
– Complete 10 Chest-to-Bar Pull-Ups (pullups must be complete for reps to start

4-
10 x 70 yard Sprints, rest walk back

Friday, April 29th 2016
1-
Kb Warm Up
2-
Back Squat 5x5@70-77%
*prep for snatches during rest
3-
7 Rounds On The 2:00:
50 Double-Unders or 100 Singles
5 Power Snatches
-build in weight each round. Try and make your last round around 75%
-score is total time combined for each round

x-Teams of 3 200/160 Cals for time on Assault Bike

Thursday, April 28th 2016
1-
Med Ball + Individual Hurdle
2-
15 AMRAP
20 Situps
10 T2B or 5 RMU
20 KBS 55/35
400 Meter run

3-
Bench 5x5 off feel
*strict pullups after each round

Wednesday, April 27th 2016
1-
Agility Ladder + Ring Rows
2-
Clean and Jerk 5x3+1@70-75%
*Hollow rocks & Supermans
3-
For time:
35 Cal Row
35 Thrusters 65/45
---
25 Cal Row
25 Thrusters 95/65
----
15 Cal Row
15 Thrusters 125/85
-with a partner, I go though 35/35 set, my partner goes through
Tuesday, April 26th 2016
1-
Plate Slide & L-Sits+ Snatch Prep
2-
Snatch 5x3@65-75%
*Rope Locks
3-
20 AMRAP
12 Pushups
8 Box Jump 30/24
2 Rope Climbs

x- FR Reverse Lunges 3x16 Light

Monday, April 25th 2016
1-
Rowing+ Movement Prep
2-
Front Squat 5x3@75-82%
*Hand Stand Pushups, Kipping
Drill during rest
3-
3 Rounds for time:
15 Pull-Ups Rx+C2B
20 Front Squat 95/65
250 Meter Run (to the fence)

x-
100 Cals for time on bike, 10 seconds on 30 off untill hit

Saturday, April 23rd 2016
1-
5 rounds (build in intensity each round) -
200M row
2-8 Strict HSPU (sub= strict DBPress or Box)
8 kips on bar or hips to bar drill
Clean Prep

2-
OTM 8
2 PC and Jerks 70-75%

3-
Team of 3
0-6
MAX Bench press @70% For time
6-12
Max Muscle Ups
(Sub=Burpee T2B+ Pullup or burpee pullup)
12-18
Max Distance Assault Bike or 60 yard sprints (pending weather)

FRIDAY
1-
1000 Meter Row @2k pace
+
Snatch Prep
2-
OTM 4
-Hang Power Snatch 2 reps
*start @65-75% and increase of feel
OTM 4
-Hang Squat Snatch 2 reps
OTM 3
-Snatch Pull – 3 @100%
3-
3 RFT
Run 800
5 RC

Thursday, April 21st 2016
1-
OTM 6
10-Kb Swings +
30 Double Unders
2-
OTM 8
E- Front Squat 3 Reps Across 75-80%
O- 6-12 Kipping C2B (no butterfly)
3-
10 AMRAP
10 WallBalls 20/14
10 Sumo DL High Pull 95/65

x- AB

Wednesday, April 20th 2016
1-
Dot Drill+ L-Sit +Ring Rows
2-
4 rounds
Max Effort Plate Push
YTW x 10

3-
20 AMRAP
Row 500 Meters
15 Dips or 20 Pushups
25 SItups
-row pacer and amrap movement if partnered
x-Wall Walks

Tuesday, April 19th 2016
1-
Gymnastic Drill 12 Min
Min 1 - Banded Pullovers x 12
Min 2- Hips to Bar 10
Min 3- HSPU 3-8 (strict if possible)
Min 4- Strict 2-8 (Pullup-C2B-MU (off skill level)
2-
A.Clean and Jerk 5 x 2+1
-@70-75%
B.Clean Pull 3x3
-@100%
3-
9 AMRAP
3 Power Clean and Jerks 135/95
6 T2B

x- RMU + AB

Monday, April 18th 2016
1- Agility Ladder +Jumping (RL)

2-
A1. Back Squat
-4x5@70-75%
A2. Front rack walks
-w/ KB's 50 Yards
3-
16 AMRAP (w/ Partner)
200 Meter run Pacer
------
AMRAP
5 Lateral Burpee Box Jumps
1 Rope Climb

x- Assault Bike Sprints 15 sec x ____ rest 90 sec

Saturday, April 9th 2016
Warm Up: (on coach)
Strict Pullup
KB Swings
Goblets
Side lunges
Presses

Skill/Strength:
5 rep Max Back Squat

WOD#4916 (w/ partner or Partners)
50 Back Squats 135/95
40 T2B
30 Shoulder to Overhead
40 Front Squats 135/95
30 C2B (scale to pullups)
20 Shoulder to Overhead
30 Overhead Squats 135/95
20 Bar MU (scale to burpee pullups)
10 Shoulder to Overhead
(cap 20)

Friday, April 8th 2016
AB warm Up
Hand Stand Skill

Skill/Strength:
1 Rep Max Deadlift
1 Rep Max Strict Press

WOD#4816
Team of 3, 1 Person Working at a time
For 15 Min:
100/70 Cal AB Sprint
100 Push Ups
100 DeadLifts 225/155
100 Ring Rows

Thursday, April 7th 2016
Warm Up:
Dynamic Warm Up

WOD #4716
2K Row timed trial

Rest as needed

150 Wallballs 20/14

Wednesday, April 6th 2016
500 Meter Row
+
Movement Prep On Coach
(includes pistol work)

WOD #4616
From 0-10
1 Rep Max Front Squat
From 10-20
OTM Building in Complex
1 Power Clean + 1 Squat Clean
From 20-30
Mile Run
-in remaining time Max "kipping pullups", no butterfly
-for each pullup subtract a second

Tuesday, April 5th 2016
Warm Up:
Hurdle +Agility Ladder

Strength/Skill:
From 0-12
Build to a 1 rep Max Bench
+
max UB HSPU

WOD#4516
For 20 Min- Sprint rounds
1 Rope Climb
8 Bench Press @65-70%
20 yard Plate Push
(1 min rest after each round)
score= rounds and reps

Monday, April 4th 2016
Snatch Warm Up
- see video, all of this is from postition 1 in video, we will be doing it from all positions x 2 rounds
- warm up to win, FOCUS

Skill/Strength:
From 0-30
Max Snatch
Max Back Squat
Max T2B UB
-if you need more time for above...do not do the 4RFT

WOD#4416
4 Rounds For time
11 Front Squats 115/75
9 Push Press
7 Jerks
5 Ring Muscle Ups (T2B+Pullup)
(cap 11)

Saturday, April 2nd 2016
Warm Up:
Movement Prep On coach

Strength/Skill:
Build to a Heavy Hang Squat Clean and Jerk

WOD#4216 (with a partner)
For Time:
42 T2B
21 Burpee C2B Pullups
21 Hang Squat Cleans 135/85
42 box jump overs 20"
30 T2B
15 Burpee C2B Pullups
15 Hang Squat Cleans 185/115
30 box jump overs 24"
18 T2B
9 Burpee C2B
9 Hang Squat Cleans 205/135
18 box jump overs 30"

WHERE A BLACK SHIRT THAT YOU DO NOT CARE ABOUT TOMORROW FOR THE TIRES
Friday, April 1st 2016
Warm Up:
PVC Warm Up + Jump rope Skill

Strength/Skill:
12-10-8
Front Squats
Strict Ring Pullups

WOD #4116
55 HSPU for time (strict db press)
(cap= 6 min)
+
OTM 8
50 Yard Sprint (60 yard shuttle if raining)
+
Partner Tire Flip AMRAP - teams of 2 or 3 (stones if raining)

Thursday, March 31st 2016
Warm Up:
Hurdle Drills + Agility Ladder

Strength/Skill:
12-10-8
Bench Press
Ring Row x 2

WOD #33116
5 Rounds for time
20 KB swings 70/45
20 Alternating lunges

Extra:
Before or after
15 sec Assault Bike Sprints x 6
Wednesday, March 30th 2016
Warm Up:
Assault Bike Work with Partner
+
Dot Drill

Strength/Skill:
12-10-8
Back Squat
L-Sits x3 seconds

WOD #33016
3 Rounds
Wall Walks
Air Squats
Rope Climbs
Plate Pushes 10 yard
-1 min max reps @ each station. After each round there will be 90 seconds of rest.
-Score = Reps
-Each wall walk is a point, every 5 squats = 1 point, Each RC is a point, Each Plate push 10 yards is a point

Congratulations on competing in the 2016 CrossFit Games Open.
“The Opens are a good way to measure your progress throughout the year and a way for you to challenge yourself.”-written 5 short weeks ago…
scroll to the 2/22/16 post to review

We are so proud of everyone who competed in the open this year. The camaraderie we all saw, the heart, the determination was unmatched by any other year. It was honestly amazing to see. I hope you all learn from the opens this year… It has given many of you the ability to showcase your strengths, get out of your comfort zone, as well as help you find areas of improvements. Take all of this into your training, refocus...try to improve those great strengths but also, refocus on the things you may neglect or shy away from. This is when you will really improve.

At certain points of the year I think it is very important to reflect on life and what is most important to you as well as write out some goals. One of those times is right now. We challenge you to write up a simple summary of your overall feeling in life, health and fitness. What are some goals that are going to challenge you to become an even better person in and out of the gym. Write this up and keep it somewhere you can see it every day (morning and night). Make it a point right now to improve…. We all can improve, refocus, from morning to night, from the warm up through the cool down, FOCUS.
Congratulation to the BCF team on a great open!

This week we are backing off a bit… Please follow the program. Next week we are going to be testing many movements, skills and conditioning workouts. This will help us in the upcoming phase of training that we are extremely excited about!!!

Tuesday, March 29th 2016
Warm Up:
Dynamic Warm Up

Strength/Skill:
Box Drill
W Drill
Angle Shuffle

WOD #32916
25 AMRAP
400 Meter run or half mile bike
8 Strict Pullups
12 Box Jumps 20”

Monday, March 28th 2016
Warm Up:
3 Rounds increasing intensity
5 Cal Row
5 Thrusters building in weight or Wallballs
3 Inch Worms

WOD #22816
Redo of 16.5 Open Workout
Or
OTM 16
E- 10 Pushups + Max Wallballs
O- Max Cal Row

Score = WB+Cals

Strength/Skill:
5 Rounds for quality of movement not time, strong perfect reps every set
10 Ring Rows
10 Dips
30/30 sec side planks

Saturday, March 26th 2016
Warm Up:
Agility Ladder + Partner Planks

WOD#32616
*Partner will run 200, while other is doing the AMRAP

6 AMRAP
12 Pullups
6 Power Cleans 135/85

2 min rest

6 AMRAP
10 Pullups
4 Power Cleans 165/105

2 min rest

6 AMRAP
8 Pullups
2 Power Cleans 185/115

Friday, March 25th 2016
Warm Up:
5 Rounds (last 3 rounds high intensity)
5 Cal AB
5 Thruster - last 2 rounds rep 95/65
5 Bar facing

WOD #32516
21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees
Men use 95 lb.
Women use 65 lb.

SEE YOR DIVISION HERE

Thursday, March 24th 2016
Warm Up:
3 Rounds
15 Back Ext
15 Overhead Squats
15 Sec Hand Stand Walk (partnered hsw, or kick up holds)
3 Rope Locks

WOD #32416
50-40-30-20-10
KB Swing 55/35
Situps
*Rope Climbs after each round 1-2-3-4-5

Strength/Skill:
Work a Weakness

Extra:
3K Row

Wednesday, March 23rd 2016
Warm Up:
Clean Prep

Strength/Skill:
OTM 12
E- Back Squat 5 Reps building
O- Power Clean and Jerk 2 Rep Building

WOD #32316
30 Rounds for time (in teams of 3 alternating rounds)
4 Power Clean and Jerks 115/75
75’ Shuttle

Extra:
AB :30 sec sprint every other min for 10

Competitors Class 730PM

Tuesday, March 22nd 2016
Warm Up:
Dynamic + Plyos + Agility Work

Strength/Skill:
Every 2 min for 10 Min:
3 Wall Walks
12 Steps - Back Rack Lunge Walk forward

WOD #32216
3 Rounds for time:
15/12 Cal Row
10 Burpees over

-rest 4 min-

3 Rounds for time:
15 Box Jumps 30/24
10 T2B

Extra:
10 AMRAP
Alternating with 250 Meter row for max distance

Monday, March 21st 2016
Warm Up:
3 Rounds Increase intensity/ weight per round....focus on mechanics and your movement pattern! So when the workout starts you can move correctly. Don't move to move... warm up with a purpose and with intent. As in you intend to destroy this workout.
10 Cals
10 Wallballs
10 Deadlifts (progressing in weight)
3-5 HSPU

WOD #32116
16.4 REDO
OR
10 AMRAP
3 Ring Muscle Ups (sub= 6 ring pullups - 9 jumping ring)
10 Thrusters 115/75

Strength/Skill:
7-6-5-4
Bench
Strict Ring Muscle Ups or Ring Pullup w/ Pause (muscle up skill work, high and low rings)

Ring Muscle Up Work when finished with 16.4 if redoing…

Extra:
Dips or Static holds (positional work= holds at bottom and top)
Assault Bike 3.2 miles

Saturday, March 19th 2016
Warm Up:
800 Meter Run
+
Movement Prep on coach

Skill/Strength:
Strict Pullups
L-Sits
Planks

WOD #31916
Chain Gainz
In teams of 3… I go through the AB then the OVH’s. I rest while my partners go. Once our 3rd finishes their last OVH I then begin the burpee broad jumps. We continue on this pattern for 15 min.

15 AMRAP: (teams of 3)
8/6 Cals on the Assault Bike
10 Overhead Squats 115/75
----------------------
10 Burpee Broad Jumps
8 C2B (NO BUTTERFLY)

Rest 3 min

I go through the entire round, then each of my partners go, then we each go through 1 more time.

2 Rounds for time (each)
8/6 Cals on the Assault Bike
10 Overhead Squats 115/75
10 Burpee Broad Jumps
8 C2B (NO BUTTERFLY)

Friday, March 18th 2016
Warm Up:
400 meter run
+
3 rounds
10 Deadlifts (progress in weight)
10 Wallballs
10 Cal Row
3-5 HSPU or Push Press (build in weight) - have coach mark your hands

WOD#31816
WORKOUT 16.4
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups
Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

Check For Your Division Here

Thursday, March 17th 2016
Warm Up:
Dynamic + Plyos

Strength/Skill:
12-10-8-10-12
Front Rack Reverse Lunges
20’ HSW after each set

WOD #31716
21-15-9-6
Burpee to Plate
T2B

Extra:
Run

Wednesday, March 16th 2016
Warm Up:
Hurdles + Agility Ladder

Strength/Skill:
In 12 min:
-Build to a heavy 4 rep Back Squat

WOD #31616
3 Min Max Distance on Assault bike
Rest 3 min
6 AMRAP
3 Rope Climbs
9 Thrusters 95/65
3 Rope Climbs
12 Thrusters
3 Rope Climbs
15 Thrusters
Rest 3 min
3 Min Max Distance on Assault Bike

2 Scores= total distance and reps

Extra:
Overhead Squats 10-10-10
3K row

730 Competitors Class Tuesday

Tuesday, March 15th 2016
Warm Up:
2 Rounds
20 KB Swings
20 Back Ext
20 Sec L-Sit on rings

Strength/Skill:
OTM 8
E- Bench Press 8-7-6-5
O- Ring Rows 10-12-14-16

WOD #31516
16 AMRAP
500 Meter row
12 Deadlifts @BW
21 Box Jumps 24/20

Extra:
DB Rows
30/20 cal Bike rest 2 min x 1-6

Team,
This is my 4th year doing the CF open. After not making the CF games last year I was very motivated to prove to myself that I could make it back this year. Due to an injury I will not be able to continue competing this year in the opens. I have had nagging pain in my upper back for the past few months… It has been at times bearable and I have been able to train around it. Turns out after trying different methods treatment and therapy it was not a nerve or anything within my spine, but a broken rib. In order for this to heal I need time. This is something that I cannot play through anymore...

I am grateful for the support you all have given me. This is one of the reasons I am very disappointed. I train as hard as I do for many reasons but one of them is to represent BCF. Once I am fully recovered the process will begin again, and I WILL be back to the games.

I wish everyone the best of luck in the next 2 weeks. It has been amazing to see such fight from everyone. I am grateful for the opportunity to be your coach! Nation -Coach Craig

Monday, March 14th 2016
Warm Up:
500 Meter row @90%
+
Clean Prep or 16.3 Prep

16.3
OR
Strength/Skill:
OTM 7
Power Clean + 2 Front Squats + 2 Jerks
-build off feel

WOD #31416
3 Rounds for time
5 Ring Muscle Ups (sub=burpee chin ups)
10 Power Clean and Jerks 95/65
20 Wallballs 20/14
-rest :90 seconds after each round, sprint each round as fast as possible

Extra:
Hand Stand Pushup Work (I am guessing these Friday)
1000 meter row 60 Pistols
500 Meter row 30 Pistols

Saturday, March 12th 2016
Warm Up:
Agility Ladder

Strength/Skill:
Build to a heavy 3 rep TNG Deadlift

WOD #31216
30 AMRAP w/ Partner
300 Double Unders
150 Pushups
75 Squat Cleans 135/95
15 Rope Climbs

Friday, March 11th 2016
Warm Up:
Dynamic on coach
-assault bike sprint :30 seconds max effort 3-5 min before workout
+
Snatch Prep

WOD#31116
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups
Men use 75 lb.
Women use 55 lb.

SEE YOUR DIVISION HERE CLICK HERE

IF You DO NOT have BAR MUSCLE UPS.... Do your 10 Snatches, get a score, then continue on the workout below, or your next scaled option, pullups, jumping C2B

10 power snatches
5 chest-to-bar pull-ups

Strength/Skill:
5 Rounds for strength:
7 Back Squats
14 T2B

Extra Conditioning:
5-10 x 250 Meter row alternating with partner

Friday, March 11th 2016
Warm Up:
Strength/Skill:
WOD #31116

Thursday, March 10th 2016
Warm Up:
Med Ball Routine + Legless/RC

Strength/Skill:
EMOM 8
8 Push Press (you choose weight) + 8 Ring Rows

WOD #31016
16 AMRAP
20/14 Cal AB
40 KBS 55/35
100 Yard Farmers Walk 70/45

Wednesday, March 9th 2016
Warm Up:
Dynamic Warm Up + Plate Pushes

Strength/Skill:
Front Squats 7-6-5-4
-rest 2 min after each set, you are on your own clock.

WOD#3916
3 Rounds for time:
500 Meter Row
40 Overhead Squats 45lb
30 C2B Pullups
20 Burpees
(25 cap)

Extra:
Pistols
T2B
KBS

Tuesday March 8th 2016
Warm Up:
Muscle Up Skill Development
OTM 10
Min 1- 10 Kips on the rings + AMRAP hollow Rocks
Min 2- Banded Transitions or Strict muscle ups
Min 3- Dips
Min 4- Hips to Bar Drill + Bar Muscle Ups
Min 5- Lock Holds @ top of rings and @ Bottom

Strength/Skill:
OTM 8
Snatch From Below the Knee + Snatch
-start @ 70%

WOD #3816
21-15-9
Deadlift 225/135
Hand Stand Pushups (wall walk is the sub 7-5-3)

Muscle up work when finished

Extra:
Assault Bike :90 sec on / :90 Sec off x 5

Monday, March 7th 2016
Warm Up:
2 Rounds
20 KB Swings
20 Wall balls
20 Sec L-Sit

WOD#3716
REDO 16.2
OR
10 AMRAP
2,4,6,8…
Back Squat 185/115
Box Jump 24/20

Skill/Strength:
9-8-7-6
Bench
Strict Chinups

Extra:
1000 meter row x 1-3 R=W

Saturday, March 5th 2016
Warm Up:
Dynamic Warm Up + Strict Pullup Breaks

WOD#3515
12 min
In team of 3 build
Push jerk + Split Jerk
-score is total weight

10 AMRAP
20/16 Cal Row (partner 1)-pacer
Max Push Jerks 165/105 (partner 2)
Rest (partner 3)

rest 3 Min

7 AMRAP
20/16 Cal Row (partner 1)
Max Push Jerks 165/105 (partner 2)
Rest (partner 3)

score = reps + cals

Friday, March 4th 2016
Warm Up:
400 Meter row
+
Workout Prep on coach:
Barbell Prep
T2B
Cleans

Build to target weight for cleans

WOD #3416 PLEASE CHECK YOU DIVISION HERE
WORKOUT 16.2

Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb.

Thursday, March 3rd 2016
Warm Up:
Agility Ladder + Sled relays

WOD #22516
3 Rounds For Reps:
Min 1- Cal Row
Min 2- Rest
Min 3- Cal Assault Bike
Min 4- Rest
Min 5- KB Swing
Min 6- Rest

Strength/Skill:
4 Rounds
5 Wall Walks
15 Ring Rows

Wednesday, March 2nd 2016
Warm Up:
4 x max cal row in 15 seconds
during rest
-clean and jerk drill prep

Strength/Skill:
Pistol Skill Work

OTM 8
Power Clean + Squat Clean + Jerk
-build of feel
-once OTM completed do 2 sets of front squats for max reps with last set weight

WOD #3216
100 Double Unders
20 Hand Stand Pushups
30 Pullups
40 Thrusters 95/65
30 Pullups
20 Hand Stand Pushups
100 Double Unders
(cap 16)

Tuesday, March 1st 2016
Warm Up:
2 Rounds
20 KB Swings
20 Wall balls
20 Sec L-Sit

Strength/Skill:
A1. Bench 10-9-8-7
A2. High Box Jumps 8-7-6-5

WOD #3116
5 Rounds For time:
8 Hang Snatch 115/75
16 Hand Release Push ups
2 Rope Climbs

Extra:
2000 meter row for time

Monday, February 29th 2016
Warm Up:
Dynamic + Sand Bag Plyos

WOD #22916
Redo of 16.1, if you choose
-Warm up WITH CLASS.
-Pair up with someone who will be redoing as well, once you finish you judge them
OR
17 AMRAP - alternate rounds with partner or R=W
12 Deadlifts 185/125
10 T2B
25’ Hand Stand Walk or 50’ Bear Crawl (butt DOWN), scale walk if needed

Strength/Skill:
A1. Back Squat 4x 7 reps across
A2. Ring Muscle Ups or Ring Pullups 4x 5-8 quality reps

Saturday, February 27th 2016
Warm Up:
Agility Ladder
+
Speed Work

WOD#22716
For Time: (with a partner alternate rounds)
row 200/200
5 AMRAP
5 Sumo Deadlift High Pulls 115/75
5 Box Jumps Overs
row 300/300
5 AMRAP
5 Power Cleans
5 Box Jump Over
row 400/400
5 AMRAP
5 Power Clean and Jerks
5 Box Jump Overs
row 500/500

Friday, February 26th 2016
WOD#22616 PLEASE WATCH THE VIDEO OF JULIE F
Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chest-to-bar pull-ups
Men lunge 95 lb.
Women lunge 65 lb.

Check YOUR DIVISION Click here

Thursday, February 25th 2016
Warm Up:
Dynamic

Strength/Skill:
OTM 10
E- 8 KB Clean and Press
O- 100 Yard Shuttle

WOD #22516
20 AMRAP
20/12 Cal Bike
20 Push Ups
20 Situps to stand with Plate 25/15
20 Air Squats 25/15

Wednesday, February 24th 2016
Warm Up:
Medball Warm Up

Strength/Skill:
OTM 10
For as long as possible or 10 min
-6 Front Squats + 6 Jerks 135/95

WOD #22416
6 AMRAP (with a partner 1 min of work alternate each movement)
Max Cal Row
Max KB swing

Tuesday, February 23rd 2016
Warm Up:
2 Rounds
20 WB
10 Cal AB
8 T2R
6 Strict Ring Pullups

Strength/Skill:
OTM 10
E- 2-Snatches From Below the knee (70-80%)
O- 2-6 Bar Muscle Ups (sub= jumping bar muscle ups)

WOD #22316
21-15-9
Power Snatch 115/75
Pullup
Ring Pushups
(cap 15)

Great job to the all of the athletes that participated in the Guilford CF Competition on Saturday!!! Many PR's on the Clean and Jerk, fast time, and great attitudes. We also had a great amount of support from the gym, showing up and cheering everyone on! How to represent BCF proud!

Monday, February 22nd 2016
Warm Up:
Dynamic
+
3 Max effort Plate Pushes 25 Yards + 12 ring rows after each

WOD #22216
5 Rounds For Time:
5 Clean and Jerks 185/125
10 Back Squats

Strength/Skill:
Back Squat off feel
5-10 Moderate Singles + 20 Situps between each round
+
4 Max Effort Plate pushes when finished

-Welcome to the Opens-
I am so proud of the great people and athletes in our gym. Now, some have goals different than others.... This is normal, natural and this is great. Regardless of your goals, whether to be more fit, win the CrossFit Games, win a local competition, be healthier, or just look good naked, the CF Open is coming this week. The Opens are a good way to measure your progress throughout the year and a way for you to challenge yourself.

Bottom line, the open is going to help you reach your goals. They will identify your weaknesses, highlight your strengths, push you to your limits and get you out of your comfort zone. If you have been in a funk lately and need a kick, or want to join your teammates and push one another like you do everyday in here, sign up.

-Regarding your training-
Improving in workouts, will happen by you prioritizing your training. Focusing more on your weaknesses, as well as improving your strengths and getting in early to do the extra conditioning work, will make all the difference. Taking the small steps to make goals easier to achieve is crucial. The open will help motivate you, and open your eyes to what is possible when you set a goal and work to achieve it.

On a side note, logging your workouts and knowing your 1 rep maxes, your row times, etc. is critical! It gives you a reference point, a track list of things you can beat and times you know you should be pacing off of. Logging takes an extra minute. It doesn’t make you that guy at the party who won’t shut the hell up about CrossFit. That ain’t us. Everyone will benefit from it and that is what CF is all about.

By taking action and taking the appropriate steps will get you to your goals and then some. Just showing up and going through the motions is not enough. Will you get more fit by just showing up???? Well, yes of course, this shit works. But, if this sums up your time at BCF, you are really limiting your potential as an athlete and a person.

-Signing up-
Give it a shot! I promise you will have fun! There is nothing to be afraid of. We have done many workouts that are even HARDER, and some A LOT harder.
Join me, all the coaches, and your teammates in the Open. There might be a workout you can't do, and that’s ok. You will not regret signing up, and I promise you will become fitter by doing the Open.

Saturday, February 20th 2016
Warm Up:
Bike + Bear + Rope

WOD #22016
With a partner
Min 0-8 Build to a 3 rep max Thruster
Min 10-15 Max Squat Clean Thrusters from the Ground 165/110
Min 20-28 8 AMRAP 8 Front Squats 1 Rope Climb (alternating rounds with Partner)
Min 30-35 Max Rope Climbs

Friday, February 19th 2016
Warm Up:
Agility Ladder + Shuttles

Strength/Skill:
OTM 8
E- Deadlift 8-6-4-2
O- 20 Situps

WOD #21916
21/14 Cal Assault Bike
15 Deadlifts 225/135
5-9 Muscle Ups (sub= 9x 1 burpee 2 T2B)
rest=work x 3 Rounds
Cap 4:30 per round

Extra:
AMRAP?
Row 20
10 T2B

Thursday, February 18th 2016
Warm Up:
Tabata Double Unders
Tabata KB Swings

Strength/Skill:
Front Squat 8-6-4-2
*band pull aparts during rest

WOD #21816
10 Rounds for time:
10 Wall Balls 20/14
10 C2B
(cap 16)

Extra:
5K row with or without partner

Wednesday, February 17th 2016
Warm Up:
Dynamic + Plyos…… sprinkled in with RC

Strength/Skill:
Build Every :90 Seconds x 4 rounds
3 Power clean and Jerks (not TNG drop each)
-70-75% start weight

WOD #21716
16 AMRAP
10 Bar Facing Burpees
8 Power Cleans 185/120
25 Yard Plate Push

Extra:
10-20 Min AB easy ride every 2 min 30-60 sec Hand Stand Ho

Tuesday, February 16th 2016
Warm Up:
Row 500 Meters

Strength/Skill:
Hand Stand Push ups

WOD #21616
3 Rounds (each)
1000 meter row

Max HSPU in :40 Seconds

-as soon as you are off the rower you will have :40 seconds to do as many HSPU as possible
-you will rest=work on rower between rounds or till partner finishes the row

RIGHT INTO

10 Rounds (each)
250 Meter row

Max HSPU in :20 seconds

as soon as you are off the rower you will have :20 seconds to do as many HSPU as possible
you will rest 1:1 or till partner finishes the row

SCORE= total time
SCORE 2= max HSPU (sub= Strict Press KB or DB)

Extra:
100 Situps
50 T2B

Monday, February 15th 2016
Warm Up:
4 Rounds
Max Wattage on AB
8 Strict C2B
8 Strict Dips
+
Madelyn’s Mobility

Strength/Skill:
Back Squat 8-6-4-2
*Bar Muscle up technique and drill between sets

WOD #21516
9 AMRAP
7 Bench Press 165/95
5 Box Jumps 30/24
3 Bar Muscle Ups (sub=5 KIPPING pullups no butterfly)

Extra:
Dips
Ring Muscle Ups
7 AMRAP Burpees

Saturday, February 13th 2016
Warm Up:
Dynamic
+
Push Up Sprints

WOD #21316
5 AMRAP @ each station, 2 min of rest, alternating rounds with partner

12 KB Swings 55/35
6 Burpee Box Jumps 24/20
----
60 Yard Shuttle
15 Air Squats
----
20 Double Unders (20 Singles)
12 Push ups
----
8/6 Cal Assault Biks
15 Wall Balls

Friday, February 12th 2016
Warm Up:
3 Rounds
15 Ring Rows
10 Thruster 45/35
5/5 Front Rack Lunge

Strength/Skill:
Clean & Jerk Prep
+
7-5-3
Front Squats
Bench Press
-from the ground if possible

WOD #21216
1 Min Squat 135/95
1 Min Jerks
2 Min Squat Clean
2 Min Jerks
3 Min Squat
3 Min Jerks

Or With a partner below

Teams of 2
AMRAP 2: Front Squats (135/95)
AMRAP 2: Push Jerks
AMRAP 3: Front Squats
AMRAP 3: Push Jerks
AMRAP 4: Front Squats
AMRAP 4: Push Jerks

Extra:
7 AMRAP Burpees

Thursday, February 11th 2016
Warm Up:
KB Warm up
+
Workout approach

WOD #21116
14 AMRAP
60 Cal Row
50 T2B
40 WB 20/14
30 Power Cleans 135/95
20 Muscle Ups (sub=ring Pullups)

Strength/Skill:
12-10-8-6
Strict Press
Strict Ring Pullups

Extra:
5x :30 sec AB max effort rest 2 min

Wednesday, February 10th 2016
Warm Up:
Dynamic

Skill/Strength:
Build off feel 70-80% to start if feeling good
OTM 5
Power Snatch
OTM 5
Squat Snatch

WOD #21016
MEN - includes Masters Men up to 54 years old
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75/45 pound Snatch, 30 reps
30 Burpees
135/75 pound Snatch, 30 reps
20 Burpees
165/100 pound Snatch, 30 reps
10 burpees
210/120 pound Snatch, as many reps as possible

MASTERS MEN - includes Masters Men 55+
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
45/35 pound Snatch, 30 reps
30 Burpees
75/55 pound Snatch, 30 reps
20 Burpees
100/75 pound Snatch, 30 reps
10 burpees
120/90 pound Snatch, as many reps as possible

Extra:
10 Plate Pushes…. full recovery each set

Tuesday, February 9th 2016
Warm Up:
Agility Ladder
+
60 Yard Shuttle x 3 (record best time on board)

WOD #2816
For 24 min: (ALTERNATING ROUNDS WITH PARTNER)
21 Kettlebell Swings 55/35
15 C2B Pullups
9 Box Jumps 24/20
-scale appropriately (15-12-9), (9-6-3)

Extra: DO IT!
5K Row w/ or w/o partners

Monday, February 8th 2015
Warm Up:
1000 Meter row when in
+
Barbell Prep and Rope Climbing Efficiency

Strength/Skill:
Build For Each of feel…
OTM 5
Power Clean and Jerk
OTM 5
Squat Clean and Jerk

WOD #2816
12 AMRAP
2,4,6,8,10,2,4,6...
Back Squats 225/145
*1-2 Rope Climbs starts each round

Score = # of back Squats completed.

Extra:
Madelyn's Mobility
10 Min Assault Bike test with 1-3 people, everyone will have time to do this… it is basically captains practice

Saturday, February 6th 2015
Warm Up:
DYNAMIC + MOVEMENT PREP ON COACH

-Mind set, your approach….

WOD #2616
Complete as many rounds and reps as possible in 4 minutes of:
100/65 pound Thruster, 15 reps
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.
-if 3 rounds is not achieved in 4 min, mark down score then athlete will continue for 8 AMRAP

+
5 Rounds each (teams of 3)
21/18 Cals on Rower
15 Burpees Lateral if not in Friday, Box Jumps if in Friday
9 Front Squats 135/95

Friday, February 5th 2016
Warm Up:
3 rounds or 10 min
10 Strict T2B w/ Partner
8/8 Strict Alternating Kb Press
6 Building Box Jumps
4 Laps

Skill/Strength:
Hand Stand Pushups
Kipping and connecting T2B, improving T2B

Dead Lift
1 rep every 30 seconds @80%-90% For 10 Min

WOD #2516
3 Rounds for time
15 Hand Stand Pushups (sub=3 wall walks)
12 Bar Facing Burpees
9 T2B
6 Deadlifts (315/215)
(cap 13)

Extra:
5 x 1000 meter row alternating with partner for rest @2k pace

Thursday, February 4th 2016
Warm Up:
Dynamic Warm Up
+
Pushups Sprints (530 class AB Sprints)

Strength/Skill:
Rope Climbing Work
Double Under review
Overhead positioning + Barbell Prep

OTM 10
E- 1 Rope Climbs @ top of min, 1 RC @:30
O- 1 Squat Clean+ FS @ top of min, 1 Squat Clean @:30 (done @ 70-80% of 1RM)

WOD #2416
10-1 Power Clean
1-10 Overhead Squat (sub= overhead lunge 2 steps= 1 rep)
-20 Double unders after each round
RX 115/75 Rx+135/95
(cap 16)

Extra:
Strict Pullup 40 reps
10 x :20 on :40 Easy on Assault Bike

Wednesday, February 3rd 2016
Warm Up:
Hurdle Drills + Assisted Planks

Strength/Skill:
Pistol Review Skill Work
-Advanced 5/5 Alternating weighted Pistols x 3 sets

WOD #2316
30 AMRAP
500 Meter row
40 Pistols (sub = Alternating Lunges with plate overhead)
30 Situps
20 Box Jump Overs 24/20
10 Cals on Assault Bike

Extra:
Bench Press
Get Up Routine

Tuesday, February 2nd 2016
Warm Up:
Dynamic + Plyos

Strength/Skill:
Snatch Prep + Muscle up Drills

on coaches call false grip ring rows
banded transition
hips to bar
dip holds and lock outs and kipping dips

Power Snatch
1 rep every 30 seconds @70-85%- For 10 min

WOD #2216
Amanda
9-7-5
Muscle Ups
Snatch 135/95 (squat.)

Scaled Modification
18-14-10
Ring rows
9-7-5
Parallete Dips
Squat Snatch

Extra:
Dips / L-Sits
10 AB Test

Monday, February 1st 2016
Warm up:
(if you’re in early do the extra work first, 24 days till open!)
+
For 10 min rotate thru:
60 Yard- Kb Front Rack Walks 55/35
40 Yard Sled Push
2 Wall Walks

Strength/Skill:
Squat Prep + Barbell Cycling + kipping pullups
+
Back Squats
1 rep every 30 seconds @80%-90% For 10 Min

WOD #2116
5 Rounds
1 Round of Cindy
(5 Pullups - 10 Pushups - 15 Air Squats)
1 Round of DT
(12 Deadlifts- 9 Hang Power Cleans - 6 Jerks 155/105)
(16 min cap)
+
30 Front Squats @65% of 1 RM
-cap included for squats
-2 Scores the time for WOD and time for squats, clock starts for squats once your wod is complete

Extra:
5-10 x 250 row +10 Back ext
rest when partner goes

Saturday, January 23rd 2016
Warm Up:
Dynamic

Skill/Strength:
Front Squats 5-5-5 (from the ground if possible)

WOD#12316
100 Double Unders
30 Front Squats 135/95
30 Pullups (no butterfly must be kipping)
30 Front Squats
100 Double Unders

Alternate Partner Workout
14 AMRAP (alternating rounds)
20 Double Unders
10 Front Squats 135/95
5 Pullups (no butterfly must be kipping) (C2B if possible)

Extra:
3K Partner Row (alternate 300s, teams of 3)
Strict Pullups

Friday, January 22nd 2015
Warm Up:
Barbell Warm Up + MB Cleans and Plyos

Skill/Strength:
Hand Stand Pushup Review
A1.Push Press 5 rep max
A2. False Grip Ring Rows 12-12-12-12

WOD#12216
12 AMRAP
8 HSPU
4 Power Clean and Jerks 185/125

Thursday, January 21st 2015
Warm Up:
Dynamic
+
Hand Stands + Walk review

Skill/Strength:
Deadlifts 5-5-5

WOD#12116 (teams of 3)
6 AMRAP
Hand Stand Walks for distance
-in order for reps to count 1 teamate must be following hand stand walks with a farmers carry 70/45 Kbs or dumbells
-Sub = wall walks with a hold 70/45
KBs cannot hit the ground

rest 90 sec

6 AMRAP
Rope Climbs
-in order for rope climbs to count 1 partner must be inverted in a hand stand.
-sub = double partner plank

rest 90 sec

6 AMRAP
Cals on the Assault bike
-in order for bike to start 1 partner must be 1- holding a plank while 2-holds 70/45 KBs

Extra:
GHD Sit up and Back Ext
Wednesday, January 20th 2015
Warm Up:
review of proper burpee mechanics and double unders
3 Rounds
30 Seconds of Double Under Work
10 WallBalls
10 MB Cleans
3 Explosive Burpees

Skill/Strength:
A1. Back Squat 3x5
B1. Bench 3x5

WOD#11915
20 AMRAP
20 Thrusters 135/95
20 Pullups
20 Burpees

Extra:
10 Min test AB for Cals

Tuesday, January 19th 2016
Warm Up:
Movement Prep For Races

WOD # 12415 (teams of 4 or 3)
Race #1:ECHO
30 Power Cleans 155/105
100 Double Unders
35 KB Clean and jerks 55/35 (they do not have to hit the ground but must pass through legs)
30 Broad Jumps 6'/5'
Rest 30 sec, then repeat Time Cap: 7 minutes

One man and one woman progress through four challenging elements. Only one male/female pair can be on the grid at one time and the reps can be divided however the athletes choose. Once the elements have been completed, the team rests for 30 seconds then repeats the race again. Substitutions can take place at any point during the race (male for male or female for female), and the working athlete can continue during the substitution

Race #2
RACE 2: JACK & JILL
35 T2B
10 Rope Climbs
20 T2B + Pullup complex
15 Ring Muscle Ups (burpee ring pullups)
Time Cap: 8 minutes

One man and one woman progress through increasingly challenging bodyweight elements. Only one male/female pair can be on the grid at one time and the reps can be divided however the athletes choose. Substitutions can take place at any point during the race (male for male or female for female), and the working athlete can continue during the substitution.

Race #3
RACE 3: SPRINT RELAY
25 Cal AB
15 yard HSW
2 Rope Climbs 2 Legless Rope Climbs
8 Squat Cleans 185/115

Each athlete on your team will take on a single element. Only one player will be on the grid at a time. Once the reps for an element are completed, the player who performed the last rep must return to the start line, do a 4-point touch, and sprint the length of the grid. Upon crossing the finish line, the next athlete may enter the grid and begin the next element. Substitutions can take place at any time, but once an athlete crosses the finish line they cannot reenter the race.
Due to the nature of the various elements in this race, it proves to be a specialists’ favorite – everyone gets to focus on what they’re good at. To scale, use variations of an element and adjust the difficulty accordingly or increase/decrease the weight shown for the element

Extra:
9000 Meter row

Monday, January 18th 2015
Warm Up: -here early bike 2 miles, with a partner 20 seconds on and off
Agility Ladder
+
Sprints
-connecting T2B review- during rest of sprints

Strength/Skill:
OTM 10

2 Position Snatch (From Ground + @ Knees)

WOD #11816
1000 Meter Row
30 Box Jumps 24/20
50 Situps
30 Box Jumps
1000 Meter Row

No GRID this Saturday. After last week, we decided we need a little more practice before a Saturday GRID day. So, next week we will have a Grid day during the week.... There we will also have a print out of the following Saturdays GRID workouts. Then you will have over a week to form teams and figure out a game plan!

Saturday, January 16th 2016
Warm Up:
Kettle Bell Warm Up +Med Ball Cleans

WOD#11616 (in teams of 2)
50 BS 185/125
40 Hand Stand Pushups - sub= Shoulder to Overhead 155/105
30 Strict Pullups
100 Wall Balls
50 Back Squats
40 Hand Stand Pushups
30 Strict Pullups
100 Wall Balls

Friday, January 15th 2015
Warm Up:
3 Rounds
Bike 10 Cals
10 Thrusters
20 Yard Bear Crawl
+
Clean Prep

Skill/Strength:
OTM 10

2 Power Clean and Jerks (off feel)

WOD#11516 (if no knee sleeves go on the turf)
3 AMRAP
10 Power Cleans 115/75
10 Front Rack Lunges Alternating (total of 10 reps 5L/5R)

rest 2 min x 3 rounds

Thursday, January 14th 2015
Warm Up:
Dynamic Warm Up
+
Push up Sprints

Skill/Strength:
A1 Front Squat 3-3-3-3-3
A2. Banded Pull Aparts 20 reps per set

WOD#11416
16 AMRAP
9-15-21-27
x2 Double Unders
Overhead Squat 95/65
Pullups
(go through sets of 9-15-21-27, then back to 9)

Wednesday, January 13th 2015
Warm Up:
Hurdle Warm Up

Skill/Strength:
A1. Bench Press 3-3-3
A2. DB Row 10-10-10

WOD#11316
12 AMRAP (team of 3) Max effort when in, 1 person working at a time
8/6 Cals on Assault Bike
8 Burpees
---------------
12/9 Cal Row
8 Lateral Hurdle Jump Overs

rest 3 min once AMRAP is over

2 rounds for time (I go thru once, then teammates x 2)
8/6 Cals on Assault Bike
8 Burpees
12/9 Cal Row
8 Lateral Hurdle Jump Overs

GO HARD EACH TIME YOUR UP
-I go through 8 Cals 8 Burpees as fast as possible, I rest while my 2 other partners go. Then I move to 12 Cal Row and 8 Lateral Hurdle Jump overs, I rest while my partners go through. Then I start at Bike again.
-When 12 Amrap is finished rest 3 min…. then perform the above as a 2 Round workout, 1-person working at a time, will go through the entire workout for 1 rd, then partners follow.

Tuesday, January 12th 2015
Warm Up:
10 Laps
Barbell / Banded Mobility

Skill/Strength: (20 min to finish)
A1. Back Squat 3x3
B1. 3 position Snatch @70-85% of 1 rep max snatch (from the top down #1-3)

WOD#11215
2 Rounds for time:
10 Rope Climbs
10 Hang Squat Snatch 155/95
+
750 Meter Row
-finish the 2 rounds then begin the row, the workout is completed by the row
(18 CAP ---------------GET TO THE ROWER!)

Extra:
60 Yard shuttle timed trial x 4

Monday, January 11th 2015
Warm Up:
1-3 mile bike when you get in + Russian KB Swings (heavy)
+
Med Ball Warm Up + Plyos

Strength/Skill: (do this with partner or partners)
A1. Build 5 Rep max Strict Press
A2. Deadlift 3-3-3
A3. Ring Muscle Up 3-8 Reps Sub= False Grip Ring Rows 12-12-12 & Kipping Practice

WOD #11116
8 AMRAP
3,6,9,12...
Deadlift 225/135
T2B

Extra:
Dips
5 Rounds
5 rounds for Cals:
60s Max AB
-60s rest
60s Max Row
-60s rest

Saturday, January 9th 2015
Warm Up:
Agility Ladder

Skill/Strength:
10-8-6 Front Squats from the ground
then
10-8-6 Bench Press

WOD #1916
2 Rounds of FRAN! (I go, you go, I go, you go)
21-15-9
Thrusters 95/65
Pulups

Cap 22
Friday, January 8th 2016
Warm Up:
Movement Prep

GRID FRIDAY (teams of 4) Next Saturday we will be doing GRID. PLEASE COME in prepared with a team, you have a week to do so!
WOD #1816
Race #1 ECHO
15 Bar Muscle Ups (jumping bar muscle ups)
30 Shoulder to Overhead 165/105)
30 HSPU
50 Deadlifts 185/115
Rest 30 sec, then repeat Time Cap: 7 minutes
One man and one woman progress through four challenging elements. Only one male/female pair can be on the grid at one time and the reps can be divided however the athletes choose. Once the elements have been completed, the team rests for 30 seconds then repeats the race again. Substitutions can take place at any point during the race (male for male or female for female), and the working athlete can continue during the substitution

Race #2 TRIAD
20 KB Swings 70/45
20 T2B
20 Wall Balls (20/14) 12’/10’ targets
30 Pistols
(cap 8 min)
One man and one woman progress through four challenging elements, each will now be working at the same time. To start there will be 2 Kettlebells and 20 reps for each KB must be completed before either athlete can start the 20 T2B. The format will continue for each movement. Only one male/female pair can be on the grid at one time and the reps can be divided however the athletes choose. Substitutions can take place at any point during the race (male for male or female for female), and the working athlete can continue during the substitution.

Race #3 Sprint
10 Ring Muscle Ups (sub= 15 Pullups)
15 Wall Balls 30/20
10 Burpee touches 9’/8’
6 Clean and Jerks 205/135

Each athlete on your team will take on a single element. Only one player will be on the grid at a time. Once the reps for an element are completed, the player who performed the last rep must return to the start line, do a 4-point touch, and sprint the length of the grid. Upon crossing the finish line, the next athlete may enter the grid and begin the next element. Substitutions can take place at any time, but once an athlete crosses the finish line they cannot reenter the race.
Due to the nature of the various elements in this race, it proves to be a specialists’ favorite – everyone gets to focus on what they’re good at. To scale, use variations of an element and adjust the difficulty accordingly or increase/decrease the weight shown for the element

Thursday, January 7th 2015
Warm Up:
Assault Bike 10 Seconds max effort x 7 rounds, rest as needed
+
Hand Stand Practice

WOD #1716
8 AMRAP (teams of 3, alternate each round)
20 Yard Plate Push
10 KB Swings 55/35

rest 4
12 AMRAP
Partner 1
20/15 Cal Row
25 Double Under
-Dip AMRAP partner ⅔

Extra:
10 min Assault Bike test for cals

Wednesday, January 6th 2016
Warm Up:
Dynamic
+
Ring Rows (in False grip)

WOD #1616
30 Front Squats 165/105 RX+185/125
40 T2B
50 Burpee Box Jump overs 24/20
60 Alt Lunge Steps in place (forward step)

Strength/Skill:
A1. Dead Lift 4-4-2 (increase from last month, these reps should be CLEAN...this is a back off week, no struggle)
A2. Double KB Push Press 10-10-10

Extra:
10x 500 row @2k pace -1 sec, rest 90 seconds

Tuesday, January 5th 2016
1000 meter row once you get into the gym @ moderate pace focus on technique and stroke count
Warm Up:
OTM 9 -drill review
1- 20 Hollow Rocks
2- Rope Climb - Lock and hands, Left and Right
3- Hand Stand Push ups- Butt off wall- this is not max reps but time to work on QUALITY REPS Sub = negative

Strength/Skill: 15 min
Build - Hang Squat Snatch + Snatch (NO TNG)

WOD #1516
8 AMRAP
5 Power Snatch 135/95
1 Rope Climb

When finished 2K row @ moderate pace

Extra:
Prowler Pushes & Thick rope Pulls

Monday, January 4th 2016
Warm up:
Hurdle Warm Up
+
Kipping Dips / Pullups review

WOD #1416
2 Mile Assault Bike
30 Power Cleans 135/95
15 Ring Muscle Ups (sub=burpee ring pullups)

Strength/Skill:
A1. Back Squat 10-8-6 (increase based off last month and feel)
A1. Parallette Pushups 20-16-12 (controlled tempo)

Extra-
50 Quality Kipping C2B Pullups (NO BUTTERFLY)

Saturday, January 2nd 2015
Warm Up:
3 Rounds
250 Row
25 yard bear crawl
10 Cal Assault Bike Sprint
3 Laps

Strength/Skill:
-Build to a moderate hang squat clean and jerk- NOT A MAX, and hit some singles

WOD #1216 (with a Partner)
50-40-30-20-10
Double Unders
Hang Squat 135/85
T2B

We wish everyone a happy and healthy new year! There are great things to come in 2016!!! Enjoy your night and bring in the New Year with love and happiness. Stay safe tonight!! Happy New Year!!!!

Friday, January 1st, 2016
Warm up:
Med Ball Warm Up + L-sits and Strict Pullups

WOD # 1116
Use Bigger plates then switch during rest
-with a partner , RX+ 139/95 for the entire workout

8 AMRAP
20 Snatches 135/95
20 No push up burpee Jumping Chinups
-rest 2 min-

8 AMRAP
20 Overhead Squats 115/75
20 Burpee Over Planked Partner
-rest 2 min-

8 AMRAP
20 Sumo Deadlift High Pulls 95/65
20 Kb Swings 70/45

Thursday, December 31st 2015
Warm up:
Dynamic

Strength/Skill:
A1. Back Squat 5-4-3-2-1
A2. Get Up Left Arm / Right Arm

WOD #123115
5 RFT
250 Row or Run
25 Thrusters 45lb
15 Pullups
(cap 25)

Wednesday, December 30th 2015
Warm Up:
Spped Work-
Agility Ladder
Plyos
Sprints

Strength/Skill: (35 min)
A1. Bench Press 5-4-3-2-1
A2. Ring Rows 5x 12 Reps
B1. Dead Lift 5-4-3-2-1
B2. Situps 5 x 20

WOD #123015
50 Burpee to Target 6"
50 Box Jumps 24/20
-adjust your reps appropriately, 40/40, 30/30...

Extra:
10x 500 row @2k pace rest 90 seconds
Competitors Class 730PM

Tuesday, December 29th 2015
Warm Up:
OTM 9 -drill review
1- Muscle up - Banded transition / Ring Kipp
2- Rope Climb - Lock and hands
3- Hand Stand Push ups- Butt off wall negative

Strength/Skill:
OTM 12
E- Ring Muscle Up or Ring Pullup 4-8 Reps
O- Snatch @ 80% 2-3 Reps

WOD #122915
10 Rope Climbs
25 HSPU (sub= strict press or box hspu)
5 RC
15 HSPU

Extra:
2 rounds
200 meter run
400 meter run
800 meter run

Monday, December 28th, 2015
Warm up:
Row 1000 at 10 sec + PR pace
+
Barbell Warm Up

Strength/Skill: (20 min)
A1. Front Squats 5-4-3-2-1
B1. Build to a moderate Power Clean and Jerk

WOD #122815
4 RFT
7 Clean and Jerks 185/115 --Squat Clean
14 T2B
21 Cal Row
(Cap 18)

Extra-
10 Plate pushes 25 yards max effort rest as needed

Saturday, December 26th 2015
Warm Up:
Agility Ladder
+
V-Ups and Glute Bridges

WOD #122615
3 Rounds
Min 1 - Overhead Squat 95/65
Min 2- Box Jump 20"
Min 3 - Overhead Lunge (forward step alternate) 35/25
Min 4 - Chest to Bar Pullup
Min 5 - Cals on Assault Bike
Min 6 - Rest

*Score= total reps, cal= 1 rep

Strength/Skill:
DeadLIft 5-5-5-5-5

max L-sit Hold 20 sec minimum in between working sets

Extra Work-
Dumbell Rows
HSPU
Pistols

Thursday, December 24th, 2015
Warm up:
OTM 8
E- 10 Med ball Slams
O- 20 Air Squats

Strength/Skill:
A1. Front Squat 5-5-5-5-5
A2. Strict Ring Pull in False Grip Ups 5-10

WOD #122415
25 AMRAP
Partner 1- Row 250 Meters
Partner 2- AMRAP
12 Shoulder to Overhead 95/65
15 Bar Facing Burpees
Partner 3- Rest
-Pacer is the partner rowing, score = rounds on rower + rounds on amrap

Wednesday, December 23rd, 2015
Warm up:
Dynamic

Strength/Skill:
A1. Bench Press 5-5-5-5-5
A2. Ring Rows 5 x 12

WOD #122315
20 AMRAP
50- 100 Double Unders (choose accordingly)
25 T2B
Rest 60 Seconds
25 Cal Assault Bike
Rest 60 seconds
50 Yard Plate Push
25 Dips
rest 60 seconds

Extra:
OTM 10
5-10 Lateral Burpee box jumps 24/20
-as long as possible try and hold this, if you make it add a rep next time

Tuesday, December 22nd, 2015
Warm up:
1 K Time Trial Row
+
Barbell Prep

OPEN Practice
Strength/Skill:
0-10 Min
Build to a heavy Hang Squat + Squat Clean and Jerk Complex

WOD #122215
10-20 Min
8 AMRAP
20 Squat CleanThrusters 115/75 (95/65=scaled)
5 Muscle Ups (pullups =Scaled)
15 Squat CleanThrusters
10 Muscle Ups
10 Squat Clean Thrusters
15 Muscle Ups
20-30 Min
Build to a heavy Hang Squat + Squat Clean and Jerk Complex (score is 1st and second complex)
Extra:
Dips
6500 meter row

Warm up:
10 sec max effort Assault Bike Sprint x 6 rounds, 1 min or more rest

Strength/Skill:(20 min)
A1. Back Squat 5-5-5-5-5
A2. 7 Strict T2B / 20 Hollow Rocks

Either S/S or WOD 1st your choice-

WOD #122115
5 Rounds for time:
20 KB Swing 55/35
15 GHD- Situps
1-3 Rope Climbs (based off skill level… LOOK at the cap)
(cap 16)

Extra:
3 rounds rest 90 sec between each set
2x 100
2x 200
2x400

Saturday, December 19th, 2015
Warm up:
Dynamic

Strength/Skill:
10 min build to a heavy push Press

WOD #121915
3 Rounds for time:
50 Wallballs 20/14
10 Squat clean and Jerks 135/95

Conditioning:
4 x 800 meter run rest = work

Friday, December 18th, 2015
GRID FRIDAY
Warm Up:
Dynamic + Movement Prep For Races

WOD # 12415 (teams of 4 or 3)
Race #1:ECHO
30 Snatches 115/75
100 Double Unders
30 KB Thrsters 55/35
20 Burpee Box Jumps
Rest 30 sec, then repeat Time Cap: 7 minutes

One man and one woman progress through four challenging elements. Only one male/female pair can be on the grid at one time and the reps can be divided however the athletes choose. Once the elements have been completed, the team rests for 30 seconds then repeats the race again. Substitutions can take place at any point during the race (male for male or female for female), and the working athlete can continue during the substitution

Race #2
RACE 2: JACK & JILL
35 T2B
25 T2B + Pullup complex
15 Ring Muscle Ups (burpee ring pullups)
Time Cap: 7 minutes

One man and one woman progress through increasingly challenging bodyweight elements. Only one male/female pair can be on the grid at one time and the reps can be divided however the athletes choose. Substitutions can take place at any point during the race (male for male or female for female), and the working athlete can continue during the substitution.

Race #3
RACE 3: SPRINT RELAY
25 Cal AB
15 yard HSW
25 yard Over head lunge walk 35/25
6 Clean and Jerk 185/115

Each athlete on your team will take on a single element. Only one player will be on the grid at a time. Once the reps for an element are completed, the player who performed the last rep must return to the start line, do a 4-point touch, and sprint the length of the grid. Upon crossing the finish line, the next athlete may enter the grid and begin the next element. Substitutions can take place at any time, but once an athlete crosses the finish line they cannot reenter the race.
Due to the nature of the various elements in this race, it proves to be a specialists’ favorite – everyone gets to focus on what they’re good at. To scale, use variations of an element and adjust the difficulty accordingly or increase/decrease the weight shown for the element

Strength/Skill:
Power Snatch 1 rep every :30 seconds for 8 min (70%+)
Thursday, December 17th, 2015
Warm up:
Agility ladder + Glute Bridges

Strength/Skill: 20 min
A1. Deadlift 3-3-3-3-3 Build
A2. Bar Muscle Up 3-7 reps

WOD #121715
12 AMRAP
10 Deadlifts 185/125
8 Hand Stand Push ups

Extra:
Plate Push 100-80-60-40-20 yards
rest full recovery between efforts, each is for time

Wednesday, December 16th, 2015
Bike, row or run when you get in!
Warm up:
Barbell Prep

Strength/Skill: 20 min
A1. Front Squat 3-3-3-3-3
A2. Band Pull Aparts 5 x 15reps

WOD #121615
Teams of 2
100 Cal Row
80 Hang Squat Clean 115/75
20 Rope Climbs
80 Yard KB overhead Lunge walk 45/25
100 Cal Assault Bike

Bring a friend!!!
Hang Squat = Goblet Squat
Rope = modified
Overhead Lunge = lunge
You got this!!!!

Extra:
3 rounds rest 90 sec between each set
2x 100
2x 200
2x400

Tuesday, December 15th, 2015
Warm up:
For 10 Min:
3-5 Stone to shoulder + Carry
10 Swings
15 Kipps
20 Hollow Rocks

Strength/Skill:
A1. Bench Press 3-3-3-3-3
A2. Ring Rows 5 x 12

WOD #121515
21 Power Snatch 115/75
21 Lateral Burpees over Bar
15 Power Snatch
15 Lateral Burpees over Bar
9 Power Snatch
9 Lateral Burpees over bar

Extra:
Dips
6500 meter row

Monday, December 14th, 2015
Warm up:
For 8 min:
L-sit Chin-up 6 rep (sub =negative)
Med Ball Pause Squat throws 8 reps
Back Ext 14 reps

Strength/Skill: (20 min)
A1. Back Squat 3-3-3-3-3 (build, 2nd set should be 3rd set from last month)
A2. GHD Sit ups 5x 15

WOD #121415
15 AMRAP
20 Air Squats
10 C2B Pullups

Extra:
12 min AB for cals
every even min Max Hand Stand Pushups 1 attempt each time, 2 scores= cals and HSPU

Saturday, December 12th, 2015
Warm up:
Agility ladder

Skill/Strength:
Plyos
- Barbell squat jumps
- L- sit holds

WOD #121215
For 40 minutes:
(Team of 3)
AMRAP
-partner 1&2
5 Rope Climbs
10 Power Cleans 165/105
15 Syncronized Push-ups
20 Box Jumps 24/20

-partner 3-
400 meter run with sand bag
*new partner switches when run ends, in the team of 3 each person must run at a minimum 1 time...

Friday, December 11th 2015
Warm Up:
Jump rope work + PVC Warm up

Skill/Strength: 15 Min of work
Muscle Ups
+
Snatch Balance + Overhead Squat

WOD # 121115
12 AMRAP
Muscle Ups (sub= 3 Pullups + 3 Dips)
Buy into the muscle ups=
6 Rounds
12 Shoulder to overhead 155/90
50 Double Unders

Extra:
15 AMRAP
20 Cal Row
15 Cal Bike
10 Burpees

Thursday, December 10th 2015
Warm Up:
Dynamic
+
Heavy Sled Sprints and Sled Pulls

WOD #121015
OTM 20 (for max reps, work :25 seconds rest :35 seconds)
1- Bike for Cals
2- Kettlebell Swings 70/45
3- Hand Stand Walk for yards (wall walk = sub)
4- DB Snatch 70/45

rest as needed

Skill/Strength:
A1. Deadlifts 4-4-2
A2. Get Up Routine 1/1

Extra:
Pick a gymnastic weakness and spend 15 min on that only

Wednesday, December 9th 2015
Warm Up:
Hurdle Drills
+
Plyo Work

Skill/Strength: 25 min to complete
A1. Back Squat 10-8-6
A2. Dumbell Row 10-8-6

B. Squat Clean and Jerk 1 rep every :30 seconds for 8 min (70%+)

WOD # 12915
400 Lunges for time (in place)
(20 Cap)

Extra:
Farmers Walks
+
2 Mile Run

Tuesday, December 8th 2015
Warm Up:
400 Meter Run
+
Snatch Prep / Bench Prep

Skill/Strength: 25 Min to complete
A. Power Snatch 1 rep every :30 seconds for 8 min (70%+)
B1. Bench Press 10-8-6
B2. Strict Muscle Ups 5-4-3 (sub = strict Pullups, as low as possible, on rings)

WOD #12815
15-20-25
Cal Row
Lateral Burpee Box Jump Overs 24/20
Pull-ups
(14 Cap)

Extra:
10 Rounds AB
:20 seconds on 60 seconds off

Monday, December 7th 2015
Warm Up:
Agility Ladder

Skill/Strength:
-Squat Prep-
Elevated Glut Bridges w/ Sand bag

A1. Front Squat 10-8-6
A2. Assisted Planks w/ partner 5 on 5 off each direction

WOD #12715
Teams of 1 or 2
50 Yard Plate Push 45/25
40 T2B
30 Kettlebell Front Squats + Jerk 55/35 (you cannot thruster or thruster jerk)
20 Strict Hand Stand Pushups
10 Rope Climbs

Extra:
6200 meter row

Saturday, December 5th 2015
Warm Up:
Ring rows + Bar Work

WOD #12515 (team of 2)
0-10
Build in complex with partner
Power Clean + Hang Squat + 2 Front Squats

20-30 (divide however)
8 AMRAP
Squat Clean and Jerk 165/115

30-40 (divide however)
6 AMRAP
Burpee ring Muscle up - sub chin up or jumping chin up

Friday, December 4th 2015
GRID FRIDAY
Warm Up:
Dynamic + Movement Prep For Races

WOD # 12415 (teams of 4 or 3)
Race #1:ECHO
30 1- Arm Overhead Squats 55/35
25 Hand Stand Push ups
20 Chest to Bar Pullups
40 Wallballs 20/14
Rest 30 sec, then repeat Time Cap: 4 minutes

One man and one woman progress through four challenging elements. Only one male/female pair can be on the grid at one time and the reps can be divided however the athletes choose. Once the elements have been completed, the team rests for 30 seconds then repeats the race again. Substitutions can take place at any point during the race (male for male or female for female), and the working athlete can continue during the substitution

Race #2
RACE 2: JACK & JILL
40 Goblet Squats 55/35
30 Pistols--- Scale is lunges with 1-KB
20 Burpee Box Jump 24/20
Time Cap: 5 minutes

One man and one woman progress through increasingly challenging bodyweight elements. Only one male/female pair can be on the grid at one time and the reps can be divided however the athletes choose. Substitutions can take place at any point during the race (male for male or female for female), and the working athlete can continue during the substitution.

Race #3
RACE 3: SPRINT RELAY
4 Plate Pushes
15 Shoulder to overhead 2-#35 KB
20 Pullups
10 Snatches #135

Each athlete on your team will take on a single element. Only one player will be on the grid at a time. Once the reps for an element are completed, the player who performed the last rep must return to the start line, do a 4-point touch, and sprint the length of the grid. Upon crossing the finish line, the next athlete may enter the grid and begin the next element. Substitutions can take place at any time, but once an athlete crosses the finish line they cannot reenter the race.
Due to the nature of the various elements in this race, it proves to be a specialists’ favorite – everyone gets to focus on what they’re good at. To scale, use variations of an element and adjust the difficulty accordingly or increase/decrease the weight shown for the element.

Strength Work After:
Bench Press 5-4-3-2-1

Thursday, December 3rd 2015
Warm Up:
500 Meter row
+
Barbell Warm Up

Skill/Strength:
Deadlifts 5-4-3-2-1
*20 situps and hand stand walk practice

WOD #12315
3 Rounds for time
1000 meter row
50 KB Swings 55/35
5 Rope Climbs
(cap 30)

Wednesday, December 2nd 2015
Warm Up:
OTM 8
E- 30 Seconds of Double Unders
O- 8 KB Swings 6 SDLHP 4/4 Press

Skill/Strength:
A1. Front Squat 5-4-3-2-1
A2. Max Strict Pullups each set

WOD # 12215
3 RFT
15 Front Squats 155/105
15 T2B
15 Dips
(cap16)
+
(rest as needed between)

Assault Bike teams of 3 for max calories for 12 Min
:30 seconds on at a time
*70/45 KB must be held from 1 partner

Extra:
Get Up Routine
Hollow Rocks

Tuesday, December 1st 2015
Warm Up:
Dynamic
+
Agility Work

Skill/Strength:
Snatch Complex
Power Snatch + Hang Squat + Overhead +Overhead Squat
-build on complex every 90 seconds for 9 min

WOD #12115
21 Power Snatch 135/95
15 Thrusters
9 Squat Snatch
+
Rest as needed
200 meter plate push for time 45/25

Extra:
6,000 meter row is not completed yet

Monday, November 30th 2015
Warm Up:
2-3 Rounds
16 Back Ext
14 Elevated Glute Bridges on Bench
12 Pushups
:10 Cal Sprint AB

Skill/Strength:
Strict Ring Muscle Ups

A1- Back Squat 5-4-3-2-1
A2- Strict Ring Muscle Ups 5-4-3-2-1
-scale with assisted RMU or "Strict Drill"

WOD #113015
10-9-8-7-6-5-4-3-2-1 Jerks 185/125 +205/145
2-4-6-8-10-12-14-16-18-20 Pullups
(cap 14)

Extra:
6,000 Meter Row
Pistols
Situps
Pushups

Saturday, November 28th 2015
Warm Up:
Dynamic

Skill/Strength
Wallclimb /Handstand Walk
Bench Press 5-5-5
*max set strict pullup between sets

WOD
“PRforPat”
20 minutes AMRAP
6 Power Cleans (185,135)
12 Burpees
14 T2B
50 ft Handstand Walk (sub =3 WW)

Friday, November 27th 2015
Warm Up:
OTM 8
E- 30 Sec of Double Unders
O- 15 Strict Ring Rows

Skill/Strength:
DeadLift 5-5-5
*20 sit ups after each set

WOD#112715
3 RFT
15 Overhead Squats 115/75 or 20 KB Swings 55/35
200 meter run
+

in teams of 3
240 Cals on the AB (15 min cap)

Thursday, November 26th 2015
8am class ONLY Happy Thanksgiving!

Warm Up:
100 Swings + movement on coach

Strength/Skill:
Front Squat 5-5-5
*free standing hand stand holds with partner

WOD #112615 (Teams of 2)
50-40-30-20-10
Pullup
Front Rack Lunge
Thruster
Bar Facing Burpee

Rx 95/65
Scaled 75/45
RX+Every round add 10 lbs to the bar
Wednesday, November 25th 2015
Warm up:
Agility Ladder + "hang RC drill"

WOD #11185
0-10
20 Cal Bike
20 T2B
400 Meter Run
20 T2B
20 Cal Bike

10-20
6 AMRAP
Rope Climbs

20-30
50 Cal Row
50 Lateral Box Jump overs 24/20

Thanksgiving 8am class only
Tuesday , November 24th 2015
Warm up:
Dynamic
+
Speed Work
-Max Effort Plate Push 20 yards x 5-7 sets

Skill/Strength:
Strict Press 3-3-3
Push Press 2-2-2
Jerk 1-1-1

WOD #11245
21-15-9
Sumo Deadlift High Pull 95/65
Hand Stand Pushups

*Rx+ Strict HSPU, 115/75, don't just scale up if you can, it must be FAST.

Extra:
Row 5800 meters
-last week for 5k test before we hit 6,000
-do your 5k test then cool down 800 meters like last week
Monday, November 23rd 2015
Warm Up:
50 Cals on bike increase intensity every 10, hit this as soon as your in
+
Snatch Prep and Mobility

Skill/Strength
Bar Muscle Ups

Back Squat 5-5-5-5-5
*During rest 5-10 Strict T2B with Partner, controlled slow decent

Hips to bar drill - see above video

WOD #112315
1000 meter row or 800 meter (you choose!)
20 Snatch (115/75)
30 Bar Muscle Ups ** --Sub = burpee pullups, no bands.
20 Sntaches
1000 meter row or 800 meter run (must be what you started with)

**Coaches will scale Bar Muscle ups accordingly… maybe you will do 1-3 BMU, 7 C2B each 10, They must look pretty.
(Cap 20)

Extra:
Rope Climb Tech "hang" drill
Strict Chin Ups
Dips

I cannot believe how much money we raised!!!! 6,844!!! Thank you to everyone who came tonight and everyone who was not able to make it and still contributed. This workout means a lot to me, my family, and I cannot thank everyone enough for embracing this workout and taking pride in it as well. Many PR'd their times, many got their asses kicked, but all had a great time doing it. Until the next time we hit Mark 35, now we have a bench mark. Also, a big thank you to Foe Foods, Cafe Amici, The Hornets Nest, Indian neck Pizza, The Reef, 66 North Main Message, Team Dangerous, Fit Aid and Jeff Pelliccio. Everyone was super generous and it made for a great raffle. Another big thanks to all the other gyms and athletes who took this workout on all over the country, and world. MC Johnny O strikes again, thanks pal!!!

Saturday, November 21st 2015
Warm up:
Dynamic

WOD #112115
In teams of 3
3600 meter row (change every 300)
+
27 RFT
10 Overhead Squats 95/65
1 Rope Climb or 5 C2B or 3 BMU -choose one

one member must be in a hand stand hold for Overhead Squat reps and rope climb to count, you will use one of your team members to spot the hand stand hold. Scaled is a push up hold. Divide however.

+
800 meter run together
(cap 40)

Friday, November 20th 2015
Warm up:
Row 500
+
Barbell Prep on Coach

WOD #11205
Mark 35
+
If you dare.....
10 Min test on AB for Cals

Thursday, November 19th 2015
Warm up:
Hurdle Drills + Agility Ladder

Skill/Strength:
Front Squat 3-3-3-3
*1-3 rope climbs between sets

WOD #111915
60 Cal AB
50 Pistols - scale = Lunge Steps
40 T2B - Scale = Ab mat
30 Box Jumps 24/20
20 Pullups
10 Burpees
(cap 18)

Extra:
5600 Meter row if you haven't already

Wednesday, November 18th 2015
Warm up:
Med Ball Warm Up + Head Stand Work/Free Standing HSPU

WOD #11185
12 AMRAP
4 Ring Muscle Ups (sub = ring pullups or jumping ring pullups with negative)
8 Hand Stand Pushups (sub = KB or DB strict Press)
12 KB Swings 70/45

Bring a Friend
12 AMRAP
8 ring Rows
8 Pushups
12 KB Swings

-After WOD finish with Sprints

+
Sprints (rest walk back after each set)
5x50 yard Sprints
5x100 yard Sprints

Extra:
5600 meter row

Tuesday , November 17th 2015
Warm up:
For 10 Min
10 Cals on AB
20 Second L-Sit Hold
2 Wall walks

Skill/Strength:
Min 0-10
Build to heavy Power Snatch

Min 10-
WOD #11175
3 Rounds for time
100 Double Unders (scale back to 60 double unders or 150 singles)
5 Snatch (165/115, 135/95, 115/75) decrease weight each round
+
1 min Max calls on AB after 5 min rest

Monday, November 16th 2015

Warm Up:
Dynamic + Plyos

Skill/Strength
Back Squat 3-3-3-3
*During rest 10 Strict T2B with Partner

WOD #11615
25 AMRAP
200 Meter Run
2 Rounds
5 Pullups
10 Push Ups
15 Air Squats

Our Bikes never came for the competition this weekend!!!!! They should be delivered this week.... waiting till tomorrow when I get 100% confirmation then I will post the rest the week!

Monday, November 9th 2015

Warm Up:
Dynamic
+
Barbell Prep

Skill/Strength
Hang Squat Clean
5-4-3-2-2
-build each set

WOD #11915
12min AMRAP
3 snatches 135/95
6 clean and jerks 135/95
9 chest 2 bars
54 double unders

Tuesday , November 10th 2015
Warm up:
Hurdle Warm Up + Plyos + L-Sits

WOD #111015
2 Rounds for time:
20 KB Swings 55/35 +=70/45
200 Meter Run
20 Box Jump Overs 24/20 +=burpee box jump overs
200 Meter Run
20 Cal Row
200 Meter Run
(cap 20)

Strength/Skill:
Sumo Deadlift High Pull 12-10-8-6-6
*5 Wall Walks after each set

Extra:
100 Push Ups
100 Situps

730PM ONLY
Competitors Class
Warm Up:
4 Rounds or 12 Min Skill Session
20 Yard HSW
3 Strict MU or Assisted
Monkey Bar x 4

Strength:
Hang Squat Snatch Build to moderate single then back off 10 lbs and hit 4 more reps

Workouts
6 AMRAP
2,2,3,3,4,4... (2 hang snatch 2 bmu 2 dips, 2 hang snatch..... for 2 rounds then # goes up)
Hang Squat Snatch (95-115/65-75)
BMU
Dip
rest 6
6 AMRAP (155/105)
2,2,3,3,4,4,...
Hang Power Clean
BMU
Dip

Wednesday, November 11th 2015
Warm up:
Pistol Prep
+
3 Rounds
10/10 Pistols (progress to weighted of possible)
8 KB Double Clean and Press
18 Air Squats

WOD #1115
Three rounds for time of:
15 foot Rope climb, 5 ascents
185 pound Back squat, 25 reps

U.S. Navy Special Warfare Operator Chief Petty Officer (SEAL) Brian R. Bill, 31, of Stamford, Connecticut, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, of wounds suffered when his unit’s helicopter crashed in Wardak province, Afghanistan. He is survived by his mother Patricia Parry and her husband Dr. Michael Parry, his father Scott, and siblings Christian, Amy, Andrea, Kerry, Tessa, and Morgan.

Thursday, November 12th 2015
Warm up:
Agility Ladder
+
5/10/5
60 yard shuttle

Skill/Strength:
Hand Stand Prep

OTM 7
20 double unders
5 bench press

WOD #111215
AVA - revised
100 Yard Plate Push Buy in (5 lengths)
5 RFT
13 WB 20/14
13 Power Clean and Jerks 95/65
Buy out 100 yard Plate Push

Extra:
5600 Meter row

Friday, November 13th 2015
Warm up:
Dynamic

Skill/Strength:
OTM 8
E- Hand Stand Walk 30 Seconds max distance (sub=holds w/partner or walks spotted w/partner)
O- 8-16 T2B

WOD #11615
10-1
Front Squat 135/95
Burpees over bar

Extra:
Thick Rope Pulls
Heavy Sleds

Saturday, November 14th 2015
Warm Up:
Introduction to the Assault Bike

WOD#111415
OTM 28 (with a partner)
1- Max Pullups
2- Deadlifts185/125
3- Cals on the Assault Bike
4- OFF

Monday, November 2nd 2015
Warm up:
50 Kettlebell Swings
+
Barbell Warmup

Skill/Strength:
OTM 10
1-3 Clean and Jerk- Start @ 70% build off feel

WOD #11215
5 Rounds for time:
200 Meter Run
6 Squat Clean 165/110
(16 Cap)

Extra:
21-18-15-12-9-6-3
Cal Row
Box Jump over 24/20

Tuesday , November 3rd 2015
Warm up:
OTM 8
- 35 Double Unders + 15 Air Squats

or 25 seconds of DU + 15 AS

Strength/Skill:
In 12 Min Build to
-1 rep Max Back Squat

WOD #11315
4 Rounds for time
21 WB 20/14
15 Pullups
9 Burpees
6 Strict HSPU

Extra:
Back Squat 3x10 @70%

Wednesday, November 4th 2015
Warm up:
Dynamic
+
Snatch Prep

Strength/Skill
In 15 Min Build to

A Heavy Snatch + Hang Snatch
Drill Muscle ups between Sets
Bring a friend- work snatch skill / learn the air squat with pvc or bar for 15 min

WOD #11415
Every 2 Min for 20 Min
40 Yard Plate Push
4 Muscle Ups (10 competition style ring rows)
8 Snatches 115/75
-if you fall off skip a min and reset

Bring a friend
-40 yard sled push
- 4-6 burpee pullups
- 10 Air Squats

Extra:
Dips
Barbell row
L- Sits

Thursday, November 5th 2015
Warm up:
400 Meter run
+
OTM 8
E- 3-8 Strict C2B Chin Ups
O- 20 Yards of Broad Jumps

Skill/Strength:
15 Min Build to a Heavy
5 Thrusters from the ground

WOD #11515
5 Rounds for time:
14 T2B
20 KB Swings 55/35

Extra:
Overhead Squats 8 reps Max

Friday, November 6th 2015
Warm up:
Rowing Mechanics / Double Under review

Skill/Strength:
OTM 14
E- (20 seconds of double unders) or 35 Double Unders + 6 Box Jumps 30/24 "step down"
O- 5 Bench Press try and maintain at this weight

WOD #11615
5K row for time

for those that have been following our rowing program adding 200 every week we are at 5400 meters so finish with 400 meter cool down. For those of you that haven't, you just started!

Saturday, November 7th 2015
Warm up:
Agility Ladder
WOD #11715
Team of 2
50 yard Hand Stand Walk or 100 yard overhead lunge walk 45/25
80 CTB pull ups
100 Plate- Ground to Overhead 45/25
80 Burpees to Plate
15 rope climbs
50 yard Hand Stand Walk or 100 yard overhead lunge walk 45/25
Finish with 800 meter cash out
-divide however

Saturday, October 31st 2015
Warm up:
Dynamic

Skill/Strength:
Strict Press 2-2-2-2-2 (build)

WOD #103015 (teams of 2 or 3)
100 T2B
9 Rope Climbs
80 Overhead Squats 75/35
7 Rope Climbs
60 Front Squats 115/65
5 Rope Climbs
40 Power Cleans 135/95
3 Rope Climbs
20 Thrusters 155/105
1 Rope Climbs

Friday, October 30th 2015
Warm up:
1 K row for time

Skill/Strength:
OTM 12
E- 6 High Box Jumps
O- 3 Strict Pullups - 3 Kipping Pullups - 3 Chect to Bar - 3 BMU
-Scaling- decrease a rep for each or more.....add more to some maybe 2 SPU + 3 Kipp + 4 C2B
-The idea is to stay on the bar and complete these movements, not come off and finish up

WOD #103015
3 Rounds for time
25 GHD Situps
20 Yards Hand Stand Walk (5 Wall Walks)
20 Yards Overhead Lunge Walk 115/75

-1 mile jog cool down

Extra:
DB Row
L-Sits

Thursday, October 29th 2015
Warm up:
400 Meter run
+
Barbell Warm Up / Mobility Prep

Skill/Strength:
15 Min- build in Complex
Clean + 2 Front Squats + Jerk

WOD #102915
5 Rounds for time:
10 DeadLifts 225/135
20 Wallballs 20/14

Extra:
Burpees
Sled Pushes

Wednesday, October 28th 2015
Warm up:
Med Ball Warm up
+
Free Standing HSPU Work

WOD #102815
3 Rounds for time
800 meter run
rest 90 seconds

Strength/Skill
Bench Press 5-4-3-2-1
Rope Climb 1-2-3-4-5
KB Swings 10-10-10-10-10 Heavy

Extra:
Dips
Barbell row
Planks

Tuesday , October 27th 2015
Warm up:
Agility Ladder
+
Plate Pushes
Ring Kips /Muscle ups work

Strength/Skill:
Every 2 min for 5 sets
-Back Squat 2 reps @90%
-if you are not going to go heavy, then increase your reps.
LOG YOUR WORKOUTS KNOW YOUR PERCENTAGES, YOU COME HERE ENOUGH TO MAKE THIS NECESSARY

WOD #102715
FOR TIME:
30 C2B
10 Back Squats 165/110
20 C2B
20 Back Squats
30 C2B
30 Back Squats

Extra:
Sit ups
Back Ext
5200 Meter Row
Planks

Monday, October 26th 2015
Warm up:
3 rounds
15 Cal Row
5/5 DB snatch
10 Knee to chest scap pullups
+
Snatch Prep

Skill/Strength:
OTM 10
1-3 Snatch - Start @ 70% build off feel

WOD #102615
5 Rounds for time:
200 Meter Run
6 Squat Snatch 135/95
(16 Cap)

Extra:
Hand Stand Pushups
Pause Front Squats
Box Jumps
Planks

Saturday, October 24th 2015
Warm up:
Barbell Prep

Skill/Strength:
In 15 Minutes
with a partner
Build to a heavy 5 rep Bench Press
+
Build to 5 heavy Power Clean - these do not need to be TNG, if they are 5 reps get done within 15-20 seconds

WOD #102415
(team of two alternate rounds or team of 3 score = cals + second movement-amrap, change positions of cal row)
8 AMRAP
10 Cals
6 Power Cleans 165/105
8 AMRAP
10 Cals
8 Over head Lunge Steps 115/75
8 AMRAP
10 Cals
5-7 T2B
+
(in a team of 3, bar is held over head for reps to count, team of 2 just perform workout as is)
120 KB Swings 55/35
100 Hang Power Cleans 95/65
80 Burpees

The Crossfit Liftoff
-Similar to the Crossfit opens, the crossfit lift off competition is a 3 event online competition where registered athletes will have to video tape and have a judge watch there lifts. Event 1 is a max snatch, event two is a max clean and jerk, and event 3 will be announced on November 5th and that will test your GPP and will have until Monday November 9 to submit there scores. You will be split up by weight divisions so you will be compared against athletes in your weight class. For more information please visit https://games.crossfit.com/liftoff/about for more information.

Friday, October 23rd 2015
Warm up:
Ring Muscle Up / Bar Muscle up work

Skill/Strength:
OTM 10
E- Strict Muscle ups 3 reps or Strict False Grip Ring Pullups 3-8 reps
O- Front Squat 3 reps @85%

WOD #102315
3 Rounds for time
200 Meter run
15 C2B
15 Thrusters 95/65

-1 mile jog cool down

Extra:
Push ups
Curls
Banded Tricep ext

Thursday, October 22nd 2015
Warm up:
Dynamic

Skill/Strength:
Build to a moderate 3 reps for DL

must be done in 15 sec to count
these reps cannot be touch and go

WOD #102215
30 Cal Row
30 WB 20/14
30 T2B
30 DeadLifts (185/115)
30 Burpee Box Jump Overs (24/20)
30 DeadLifts
30 T2B
30 WB
30 Cal Row
(cap 20)

Extra:
Planks
Sled Pushes
Sit ups

Wednesday, October 21st 2015
Warm up:
For 3 rounds or 12 min (increase intensity each round)
20 meter bear crawl
1-5 Rope Climbs or Locks
10 Kipps on the rings
10 Hand Stand Push Ups (scale- # or negatives or use box)

Strength/Skill
Build to a moderate complex
Push Press + Push Jerk + Split Jerk

WOD #102115
12 AMRAP
35 Double Unders
15 Air Squats
15 Jerks 115/75

@Min 12 (score 2)
1 Mile Run

Extra:
20 Wall Walks
200 Hollow rocks
-done however

Deepest sympathies go out to Conner, his family, and the Branford Fire Department.

Deputy Chief Ronald R. Mullen, B. F. D., died Wednesday October 14, 2015. He was the husband of Alicia Mullen.

Ron was born in New Haven October 6, 1960, son of Helen Kaliszewski Mullen of Branford, and the late Chief Peter F. Mullen, B. F. D. He was a 1978 graduate of Branford High School and graduated from W. C. S. U. He began his fire career as a cadet in 1976 and became part of the professional staff in 1981. He was promoted to Lieutenant in 1984, which became the rank of Deputy Chief, serving to the present time.

He was an adjunct professor in Fire Science at the University of New Haven, and was also an instructor at the Connecticut Fire Academy. Ron was a highly respected fire investigator whose testimony was crucial in many arson trials.

Besides his wife and mother, Ron is survived by his children, Connor, Chris and Cash Mullen, all of Branford; his step-children, Zack and Nick Tuchmann of Branford; his brother, Michael (Barbara) Mullen of Branford; and his sister, Eileen (Keith) Crane of Branford, and many nieces, nephews, aunts, uncles and cousins.

Relatives and friends are invited to a Mass of Christian Burial Tuesday morning at 11:00 in St. Mary Church, Branford. THERE ARE NO CALLING HOURS.

In lieu of flowers, memorial donations may be made to the Ronald R. Mullen Children's Fund, c/o First Niagara Bank, 1026 Main Street, Branford, CT 06405.

Tuesday , October 20th 2015
Warm up:
3 rounds

15 Ring Row
15 Sec L-Sit
30 sec free standing hand stand hold

Snatch Prep on Coach

WOD #102015
Min 0-10
Isabel
30 Snatches 135/95

Min 10
250 Meter Row
15 KB Swings 70/55
25 Burpees
15 Kb Swings
250 Meter Row

When finished 800 meter run as a cool down

Extra:
Weighted Dips
DB Squat Snatch

A big thank you to all of the volunteers and judges who helped out on Saturday! You all did such an amazing job making the 2015 Wodupnation Fall series a success. I cannot tell you how many people came up to us saying how great our judges were and how efficient our pit crew was. We love the pride you all have in our gym and in each other. Way to go and way to represent BCF. From this event we will be buying 6 assault bikes and some ladies bars! Get ready to have some fun on those bikes!

Monday, October 19th 2015
Warm up:
Hurdle Warm Up + Agility Ladder

Skill/Strength:
OTM 10
E- 5-7 reps KB Push Press
O- 3 Reps Back Squat 85%

WOD #101915
FINAL WORKOUT WODUPNATION
50 DU each
21 muscle ups- (sub= T2B + Pullup= 1 rep scale= Burpee Jumping ring Pullups)
21 squat cleans 205/115---- 155/75
42 box jump overs 20"
50 double unders each
15 muscle ups
15 squat cleans 225/135----- 185/95
30 box jump overs 24"
50 double unders each
9 muscle ups
9 squat cleans 255/155---- 215/115
18 box jump overs 30"

- all 3 athletes complete 50 double unders at once, when last person finishes,
muscle ups can begin, one person working at a time other than double unders

(cap 16 min)

Extra:
5000 Meter row

Friday, October 16th 2015
Warm up:
Dynamic
+
Bar Prep

Skill/Strength:
3-5 Bench Press + 3-5 Power Clean
-Every 90 seconds for 6 sets
-@70-80% or Mark 35 weight or higher
-Try and stick to your Mark 35 weight if this get too tough decrease reps

WOD #101615
10 Rounds for time:
100 Meter run
10 Pushups
100 meter run
10 Front Squats 135/95
(22 min cap)

Thursday, October 15th 2015
Warm up:
PVC / Banded Mobility

Skill/Strength:
Snatch + Hang Snatch + Overhead Squat + Snatch Balance
-Every 90 seconds for 6 sets
-@70-80%

WOD #101515
14 AMRAP
12 Situps RX+- GHD situps
8 Overhead Squats 115/75
6 Ring Muscle Ups Sub= Ring Pullups

Extra:
Heavy Heavy Sleds

Wednesday, October 14th 2015
Warm up:
For 3 rounds or 12 min (increase intensity each round)
20 meter bear crawl
4 - Strict T2B 6 T2B
4 - Wall Walks
20 Hollow Rocks

WOD #101415
Team of 3:
25 Rope Climbs
50 Shoulder to Overhead 185/105
75 Burpee Broad Jumps 6'/5'

http://www.wodupnation.com/2015-fall-series-wods.html

Skill/Strength:
Done On own
Lunge (back rack)
-Every 90 seconds for 6 sets
-8 reps alternating

Extra:
800 meter run x 3 rest=work
8 x 50 yard sprints

Tuesday , October 13th 2015
Warm up:
Rotate thru movements on coach
-Agility ladder
-Sled Push
-L-Sit

Skill/Strength:
Clean + Hang Clean + Front Squat + Jerk
-Every 90 seconds for 6 sets
-@75-85%

WOD #101315
For time:
25 Cal Row
25 Thrusters
25 Cal Row
Click here to see workout

Extra:
4800 meter row
Monday, October 12th 2015
Warm up:
2 min of single unders
OTM 8
E- 20 sec max Double Unders
O- 8-10 MB Slams - max effort

Skill/Strength:
Back Squat 4 reps

Every 90 seconds for 6 sets
@80-82%

WOD #101215
4 Rounds for time:
16 KB Swings 70/45
8 Bar Muscle ups
400 Meter run
*scale reps according to skill level for BMU, 1 maybe 2 drops max and later rounds. Substitute 8 Pullups and 8 Pushups for BMU
(cap 20 min)

Extra:
Weighted Dips
DB Squat Snatch

Saturday, October 10th 2015

Warm up:

Dynamic on coach

WOD #101015

Event 8

Rx'd Workout

For time:

200 toes-to-bars, while both barbells are held overhead

200 shoulders-to-overheads (135 / 95 lb.), while 2 teammates hang from the pull-up bar

Scaled Workout

For time:

200 sit-ups, while both barbells are held overhead

200 shoulders-to-overheads (75 / 55 lb.), while 2 teammates hang from the pull-up bar

Notes

At the call of “3, 2, 1 ... go,” one athlete will jump onto the pull-up bar and begin performing toes-to-bars. Meanwhile, two other teammates will lift both barbells to the overhead position and hold them there. In order for the toes-to-bars to count, both barbells must be locked out overhead for the duration of the rep. The 200 toes-to-bars may be divided however the team likes, but only one athlete can be performing them at a time, and each athlete must complete at least 25 reps.

After all 200 toes-to-bars are complete, the team will complete a total of 200 shoulders-to-overheads. This time for the reps to count, two of the teammates must be hanging from the pull-up bar. Only one athlete may perform shoulders-to-overheads at a time, and each athlete must complete at least 25 of the 200 reps. Racks are not permitted.

The team’s score is the total time to complete the workout.

Friday, October 9th 2015
Warm up:
Dynamic
+
BCF SPRINT!
8 burpee over hurdle
60 yard shuttle
2 rope climbs
75 yard shuttle
+
max distance med ball throw 20/14

Skill/Strength:
Front Squat 5-5-5-5

WOD #10915
8 AMRAP
2,4,6...
Squat Clean and Jerk 135/95
Pullup

rest 5 min

8 AMRAP
2,4,6...
Power Clean 135/95
Air Squat

Thursday, October 8th 2015
Warm up:
400 Meter run
Agility Work
+
Muscle up work

Skill/Strength:
OTM 12
E- 3-6 Muscle Ups
O- 10 Clean Grip Dead lifts @70-80% of 1rm CLEAN

WOD #10815
with a partner for time
Cals on rower
50-40-30-20-10-10-20-30-40-50

Wednesday, October 7th 2015
Warm up:
3 rounds
30 sec L-Sit
Head Stand Holds (into free standing) / Wall Holds
Hand Stand Push ups work- specific to skill level

Skill/Strength:
Back Squat 5x 3reps
*20 sit-ups during rest

WOD #10715
20 AMRAP
100 Meter run
20 Pistols or 30 Lunges
100 Meter run
20 KB Ground to overhead 55/35 (10L/10R)

Tuesday , October 6th 2015
Warm up:
Dynamic on coach

Skill/Strength:
OTM 14
E- 3-5 Bench Press - of Mark 35 weight or greater
O- 8 Box Jumps @ challenging height (all step downs)

WOD #10615
400 Meter run
20 Burpees over bar (lateral)
20 T2B
20 Power Cleans 155/105
20 T2B
20 Burpees over bar
400 Meter run
(cap 16)

Extra:
Plank max hold

Monday, October 5th 2015
Warm up:
For 3 rounds or 12 min (increase intensity each round)
12 - Cal Row
8 - Strict C2B Pullups
4 - Wall Walks
2 - 2 Rope Climbs

Skill/Strength:
Snatch Prep- Mobility Work
+
12 Min
Snatch Complex

3 position from ground up (position 3, 2, 1)

WOD #101515
12 AMRAP
12 Thrusters 95/65 @ min 6 increase to 115/75
35 Double Unders

Extra:
Back Squat Heavy Double
100 Situps
Saturday, October 3rd 2015
Warm up:
Dynamic

Skill/Strength:
Deadlift
3-3-3-3

WOD #10315
22 AMRAP
60 Back Squats 135/95
50 Pullups
40 Hand Release Pushups
60 Front Squats 85/55
50 Pullups
40 Hand Release Pushups
60 Overhead Squats 65/35
50 Pullups
40 Hand Release Pushups

Friday, October 2nd 2015
Warm up:
Agility Ladder

Skill/Strength:
Push Press 3-3-3-3

WOD #10215
16 AMRAP
200 Meter run
10 HSPU *scale reps accordingly be smart 1-2 sets max for HSPU! OR (scale 3 wall walks)

Extra:
Max Distance sled push 100/0- black sled 1 min
+
Practice Hand Stand Walks

Thursday, October 1st 2015
Warm up:
Get Up routine + Rope Locks

WOD #10115
OTM 20
E- 1 Max effort Plate push 20 yards + 2 Rope Climbs
O- 2-3 Snatches 70-75%

Extra:
4600 Row

Wednesday, September 30th 2015
Warm up:
Med Ball Warm Up

Skill/Strength:
Back Squat 5 sets of 5 Across
*build from last week if possible, speed!
-30 Flutter kicks during rest

WOD #93015
21-15-9
KB Swings 70/45
Burpee Box jumps 24/20
rest 3 min
9-15-21
KB Swings
Burpee Box Jumps

Extra:
Rounds… you pick
Weighted Pistols 5/5
20 Sit ups

Tuesday , September 29th 2015
Warm up:
Barbell Warm Up

Min 0-10
Mile Run

Min 10-20
Build to heavy Hang Power Clean and Jerk

Min 20
WOD #92915
5 Rounds for time
10 T2B
10 Hang Power Clean and Jerk 115/75
*12 min cap

Extra:
Plank 8 Min

Monday, September 28th 2015
Warm up:
Dynamic + Jumping

Skill/Strength:
EMOM 12
E- 5-8 Strict C2B Pullups (Strict Muscle ups if possible)
O- 1- Front Squat 80-90%
*Double under/ Triple Under Skill work

WOD #928115
20 AMRAP
30 WB 20/14
30 UB Double Unders (unbroken)

-scale this as needed, whether you are going to do the WB Rx and scale down the double unders...... or decrease the reps for both..., but if possible give it a shot. And what ever you chose from the beginning STICK WITH IT! You need to really focus and concentrate on each double under during the later rounds. This is why it is so important to be efficient in your double unders so there is no wasted energy. Have fun with this WOD?!

*max hold on pull-up bar once equipment away, as a team

Extra:
Weighted Dips
L- Sits
Wall Walks

Saturday, September 26th 2015
Warm up:
Dynamic + 5 Ring rows (tempo- 3 sec pull/ 3 sec hold/ 3 sec down/ 3 sec pause)
+
OTM 10
60 yard sprint

Skill/Strength:
Bench Press 10 rep max
rest 2 min repeat

WOD #92615
20 AMRAP (with Partner or Solo?)- divide however
10 Air Squats
10 Push Ups
5 Curtis P's 95/65 - (Power Clean/ Lunge/ Lunge/ Push Press)
20 Air Squats
20 Push Ups
10 Curtis P's
*Continue with this format!

Friday, September 25th 2015
Warm up:
Quick Dynamic
+
PVC warm up

Skill/Strength:
Overhead
5-3-1-5-3-1

WOD #92515
3 rounds for time
400 meter run
4 rope Climbs
+
75 WB 20/14

Extra:
800 yard sled push with partner for time +90lbs on sled (high bar then low bar at 20 yard transition)

Thursday, September 24th 2015
Warm up:
3 attempts for max wattage on rower
+
Clean Prep

Skill/Strength:
Front Squat 3-3-3
+
Squat clean and jerk
(70%, 75%, 80%, 85%) x 2-3 rounds

WOD #924
16 AMRAP
Row 250
15 KB swings 55/35
10 Power Cleans 115/75
Rest 90 sec

Extra:
L-Sit holds max x 3 sets
OTM 10
100 meters

Wednesday, September 23rd 2015
Warm up:
400 meter run
+
OTM 8
E- DB row 8/8
O- 15 KB swings

Skill/Strength:
CLEAN - Deadlift
Focus on your posture, position and balance of the lift. You should be going as heavy as needed, while still maintaining proper positioning. LOOK GOOD. This does not have to be at warp speed...
10-8-6-4
*20 sit-ups after each set

WOD #92315
7 AMRAP
1 burpee
2 ring muscle ups (sub=2 pull-ups)

Extra:
100 push-ups for quality

4400 meter row

Tuesday , September 22nd 2015

Warm up:
Med ball warmup

WOD #92215
90 second AMRAP x 3 rounds (work 90 seconds rest 90 sec x 3 rounds)
5 T2B
5 Box Jump Overs
5 MB Slams

90 second AMRAP x 3 rounds
30 yards plate push
15 sit-ups

90 second AMRAP x 3 rounds
30 Double Unders
8 Kb push press
1 min rest between each set, alternate rounds with a partner

Extra:
8 min Plank

Monday, September 21st 2015

Warm up:
3 rounds
20 cal row
15 Hollow Rocks
10 Kipps on the rings
5-10 strict C2B Pullups

Skill/Strength:
Bear complex prep, build up to moderate complex
+
Back Squat
5x5 reps @5-15 lbs increased from last weeks 7's
*rest 2-3min between sets

WOD #82115
15 AMRAP
8 bear complex 95/65
200 meter run

Extra:
2-5 sets
5-10 Weighted dips
10 straight leg tucks

Monday, September 7th 2015
Warm up:
OTM 8
E- 10 Swings + 3 Broad Jumps (increase intensity with jumps)
O- 15/12 Cals on Rower (increase intensity each round
+
Barbell Prep

Skill/Strength:
OTM 10 (with a partner)

1 Squat Clean and Jerk build from 70%, don't build to a max today. Look to get 3 heavy singles at 85-90% of 1 rep max by the end of the OTM. NO MISSES

WOD #97115
20 Rounds for time alternating rounds with a partner:
7 Pullups
5 Hang Squat Cleans 135/95
3 Bar Facing Burpees
+
100 Shoulder to overhead 135/95
-these are done once the 20 round is completed. Clock Stops once STO are done

25 CAP
RX+= C2B 175/110

Extra:
Run for 7 min then turn around and come back

Tuesday , September 8th 2015
Warm up:
For 10 Min:
Run out to stop sign
5 Strict Muscle up drills with bands
5 Transition Drills
10 Kipps on rings
20 Hollow rocks

Skill/Strength:
OTM 10 (with a partner)

1 Snatch build from 70%, don't build to a max today. Look to get 3 heavy singles at 85-90% of 1 rep max by the end of the OTM. NO MISSES
On ramp work hang snatches from positions 1 and 2, work 1-4 reps on the minute going of feel. Extend fast drop fast, FOCUS on each rep

WOD #9815
4 Rounds for time:
16 Alternating Kb Snatches 55/35
12 Box Jumps 24/20
5 Muscle Ups (sub=10 Ring rows, or cut # of MU down and make up for at end, NO Misses)

Extra:
2-4 Rounds for time
200 sand bag run
Max dips
Max Push ups

Wednesday, September 9th 2015
Warm up:
3 attempts at max watts on rower
+
Squat Prep on coach

Positional work + Jumps

Skill/Strength:
Back Squat
5 Sets of 7 reps @ 75% ish - feel this out, if this percentage is to high back down weight. We want all of these 7 to be heavy but fast solid reps
*Strict T2B 5-7 Reps after each set

WOD #9915
5 Rounds for time
5 Deadlifts @70%
200 Meter run

Extra:
200 Situps
Shrugs

Thursday, September 10th 2015
Warm up:
Dynamic Warmup
+
4 max effort plate pushes 20 yards
+
60 Yard shuttle x 2

WOD #91015
12 AMRAP
10 Broad Jumps 6'/5'
2 RC
8 Bench Press @70%

Extra:
4000 meter row

Friday, September 11th 2015
Warm up:
Hand Stand Work (walking, kipping, holds, Wall walks)
+
Swings

Skill/Strength:
-Build to a heavy single front squat

WOD #91115
29:77 AMRAP
2 Squat Clean @ body weight
9yd handstand walk (2 Wall Walks)
7 Step Up Overs (55/35)
7 Burpee Jumping C2B chin ups

Saturday September 12, 2015

Warm Up:
Med Ball Routine

Skill/Strength:
OTM 8
E-10 BCF push ups
O-Tuck holds 15-25 seconds

WOD: #91215
2000m Run
50-40-30-20-10
Sumo Deadlift High Pulls (115/75) RX+ (135/95)
T2B
2000m Row

*Done with a partner, run is done together, divide middle reps and row up however you'd like

Saturday, September 5th 2015
Warm up:
Dynamic
+
AMRAP
Wall Walks and Leg lifts…. you'll see

WOD #9515
Teams of 3
25 AMRAP
Partner 1- Run 250 Meters (PACER)- rotate of the runner
Partner 2- Row For Calories
Partner 3- Air Squats

-Your Score is total reps for air squats + calories rowed

Friday, September 4th 2015
Warm up:
Get up routine - watch here

WOD #9415
Deadlift 5-5-5-5-5
Bench 5-5-5-5-5
-
Dip 5-5-5-5-5 / Ring row 10-10-10-10-10

Build in weight for 5 reps in the deadlift.
Complete all sets then move to the bench.
Do the dips and ring rows together. Add weight to dips is possible and do them strict.

Extra:
4x 400meter runs
rest=work

Thursday, September 3rd 2015
Warm up:
3 rounds
10 cals
15 squats
3 strict Pullups

Skill/Strength:
In 12 min build to a heavy 3 rep
-Back Squat

WOD #9315
20 AMRAP
20 thrusters 135/95
20 Pullups
20 burpees

Extra:
Plank 7:00
Front Squats-
- Heavy Singles fast @90-100% of clean

Wednesday, September 2nd 2015
Warm up:
Ability ladder + Hurdles

WOD #9215
GWEN
15-12-9
Power snatch
-max weight, all reps must be tng, rest as needed

Extra:
Sled test 10 sled trips for time
3800 meter row

Tuesday , September 1st 2015
Warm up:
Barbell warm up

Skill/Strength:
Jerk 3-2-1-1-2-3

WOD #9115
4 rounds for time
6 T2B +C2B rx+ +muscle up
6 Power Cleans 155/105
400 meter run

Extra:
Farmers walk 400 x 2 with partner rest as needed

Monday, August 31st 2015

Warm up:
Dynamic
+
Heavy Sled and Hand stands

Skill/Strength:
Front Squats
4x5 70/75/75/80% of 1RM

WOD #83115
3 rounds for time:
100 Double unders
10 Overhead Squats 155/105

Extra:
Back Squats (done before class if possible)
10/8/6/6/6
60/65/70/75/80%
2 miles at light effort

_______________________
Monday, August 24th 2015
Warm up:
Dynamic
+
Muscle up drills

Skill/Strength:
Back Squat
10 reps 60%
8 reps 70%
6 reps 75%
4 reps 80%
- these reps should be fast...deep squat! stay to the percentages. Focus on perfecting your technique in the high bar squat.
*after each set do 4 max distance broad jumps

WOD #82415
5 AMRAP
500 meter row (WOD 1 score)
Max muscle ups (WOD 2 score) -sub = c2b pull-up

Post WOD
-plank 6:30

Speed Work:
-Sprints
50/100/150/200/250/300/350/400
*walk back after each sprint for rest

Extra:
Front squat 4x5 @70%

Tuesday , August 25th 2015
Warm up:
500 meter row @ moderate speed
+
Clean and Jerk Prep

Skill/Strength:
Build to a moderate complex or 4 sets @80-85% of PC
- Power Clean + Squat Clean + Jerk

WOD #82515
100 Double Unders
80 KB swings 55/35
60 Burpees
40 Sit-ups
20 Power Clean and Jerks 185/115

Rx+ 70/45, 225/135, GHD Sit ups

Extra:
Pushups / Sled / Leg lifts

Wednesday, August 26th 2015
Warm up:
Agility Ladder
+
Speed work

WOD #82615
20 Deadlifts 225/145
400 meter run
6 rope climbs
4 rounds of Cindy (5 Pullups-10 Pushups- 15 Air Squats)
Rest 6 min
4 rounds of Cindy
6 rope Climbs
400 Meter run
20 Deadlifts

Extra:
200 yards of walking lunges 95/65

Thursday, August 27th 2015
Warm up:
Pete's Med Ball Routine + Ring Rows and L-Sits

Skill/Strength:
Front Squat
4x5 reps 60/65/70/70 -be fast!
+
1 rep max thruster

WOD #82715
150 Thrusters for time 75/55

Extra:
3600 meter row /
If doing Back Squats do before the WOD
Back Squat
10 reps 60%
8 reps 65%
8 reps 70%
8 reps 75%

Friday, August 28th 2015
Warm up:
Partner Hurdle Drills + stomach to wall holds

Skill/Strength:
Every 90 seconds for 6 sets
3 reps TNG Power Snatches

WOD #82815
AMRAP 12
40 yard plate push (10 yards increments)
10 T2B
8 Dips

Extra:
Hand Stand Walks
Monday, August 17th 2015
Warm up:
OTM 8
E- 10-15 KB swings
O- 4-6 strict pull ups + 6-8 T2B

Skill/Strength:
Build to a new 1 rep max Front Squat
+
When finished hit a max rep set @80% of that

WOD #81715
3 rounds for time:
9 Muscle Ups
6 Squat Cleans 205/135
400 meter run

Many of you have gotten muscle ups and we are almost as excited as you. It is very important that now that you have them, to be smart. When introducing them into WODs do not be a hero... This will be short lived and lead to an injury. Be smart scale down.... See substitutions below. Continue to get stronger and then you can be a hero and do them all. For those of you still working toward your first muscle up!! Trust the system, trust the drills, DO the drills. This s*** doesn't just happen. You have to drill, put in the work. It WILL happen, it is up to you, everything is up to you.

sub#1= decrease # of muscle ups to something attainable each round, then make up for the difference after the WOD, this is not part of your time. Do these for quality reps, limit # of missed attempts.
#2 Double push-up burpee pull-ups

Extra:
200 yard lunge walk 75/55
-10 push-ups per drop

Tuesday , August 18th 2015
Warm up:
Snatch Prep on coach
*breaks for skill work hollow rock/ L-Sit / Partner HS holds

Skill/Strength:
For 20 min build in
Snatch Complex -Deadlift + Deadlift + Snatch

WOD #81815
3 rounds for time:
30 Cal Row
20 Yard Hand Stand Walk
10 Overhead Squats 185/105

Extra:
Sled work moderate load
Hand stand walks
Holds
Hspu

Wednesday, August 19th 2015
Bring a friend day
Warm up:
6 min Plank

WOD #81915
20 AMRAP
10 C2B
8 Box Jump 24/20"
200 meter sprint
Rest 1 min
-score = slowest split time
Rx+ 15 C2B 30/24"
BAF= ring row + air squat

Skill/Strength:
Strict Press 3-3-3
Push Press 5-5-5

Extra:
400 yard Farmers carry 55/35

Thursday, August 20th 2015
Warm up:
Min 0-12
Bench Press
3x5 reps @90% of last weeks 5 rep max

Skill/Strength:
Clean Prep
+
1 Clean + 3 Front Squats + 1 Jerk
Sets at below percentage of clean and jerk
70/75/80
75/80/85

WOD #82015
63-45-27 (partner WOD)
KB Front Squats 55/35
Dips (no bands sub= x2 push-ups)

Extra:
W/ partner 150 pistols
3400 meter row
BS

Friday, August 21st 2015
Warm up:
Dynamic

Skill/Strength:
15 min to build for a heavy Dead lift

WOD #82115
Run 800 meters
Row 400 meters
10 rounds
6 Sumo DL high pulls 135/95
6 HSPU
1 Leg Less ropes climb
Row 400 meters
Run 800 meters

Extra:
20-18-16
GHD sit-ups
GHD back ext
KB swing

Saturday, August 22nd 2015
Warm up:
Barbell

WOD #82215
Min 0-10 individual
15-10-6
Thruster 165/105
Bar muscle up (sub= pull-ups),

Min 12- teams of 2
100 Thrusters 115/75
100 Burpee Pull-ups
*done however you want

Saturday, August 15th 2015
Warm Up:
Pete's Med Ball Warm Up

Skill/Strength:
Build Up to a heavy Power Clean + 2 Lunge Step

WOD #81515 (teams of 3)
75 Burpee Broad Jumps 6'/5'
50 Shoulder to Overhead 185/105
25 Rope Climbs
-1 partner must be holding the bar in the front rack for the reps to count

Friday August 14th, 2015
Warm Up
200 Meter run
+
3 Rounds
30 Sec Wall hold
15 Yard Lunge walk
5 Jumping Squats

Strength/ Skill:
20 Rep Back Squat Program

WOD #81415
800 Meter run w/ WB
+
10 rounds
15 WB 20/14
5 Strict Pullups
+
800 Meter run W/ WB

-Challenge RX+ (not mandatory) this entire wod is done with your WB. It cannot hit the ground. Carry it for the run, use it for wall balls, put it between your legs for strict pull-ups. If it hits the ground, 25 burpees then 10 burpees added on to that- burpees done after the wod is over and included in time.

Thursday August 13th, 2015
Warm Up:
Agility Ladder
+
Heavy Sleds

Strength/ Skill
Bench Press Build to a heavy 5 rep max

WOD#81315
21 Cal Row
21 Bench 135/80
15 Cal Row
15 Bench
9 Cal Row
9 Bench

-rest 5 min-

21 Cal Row
21 Burpees over rower
15 Cal Row
15 Burpees over rower
9 Cal Row
9 Burpees over rower

Extra Work:
3 AMRAP Plate push w/ partner

Wednesday August 12th, 2015
Warm Up:
Dynamic
+
Plyos

WOD: #81115
6 Rounds for time
100 yard Sprint
5 Power Clean and Jerks 185/115
100 Yard Sprint
rest 90 Seconds
+
5:30 Plank

Extra:
5 rounds
Get Up routine L/R
30 sit-ups between wounds
2 Clean DL w/ pause at knee @110% of clean

Tuesday, August 11th, 2015
Warm Up:
Kettlebell Warm Up on coach (swings, row, flips, press…)
+
Muscle Up Work

Strength/Skill:
OTM 6

30 seconds of max distance lunge walk w/ 2 Kbs 55/35, overhead or front rack

WOD #81115
3 RFT
20 KB 1-arm overhead Squats 55/35 (10L / 10 R)
15 T2B
10 Strict Hand Stand Push ups
5 Bar Muscle Ups

Extra Work:
3200 meter row

Monday August 10th, 2015

Warm Up
Snatch Work On Coach

Skill/Strength:
20 Min on clock
20 Rep Back Squat ----LAST WEEK!!!!
+
6 sets build
- 3 Position Snatch (from the top down)

WOD #81015
13 AMRAP
30 Power Snatch 75/55
2 Min max Double unders
20 Hang Squat Snatch 95/115
2 Min max Double Undress
10 Squat Snatch 135/95
AMRAP Double Unders
-score = double unders - your time (2 min) for double unders begins once you pick up your rope. Finish round of snatches, walk over to rope take a few breaths and pick up

Extra: (do this if here early, or after)
4 sets of
5-10 Strict Pullups
30 Sec L-sit
20 Push ups -quality, controlled reps

Saturday, August 8th 2015
Warm Up:
Plyo Routine

Strength/Skill:
20 Rep Squat

WOD
800 meter run
25 Sumo Deadlift High Pulls 115/75
75 Air Squats
30 Power Snatch 135/95
75 Air Squats
25 Sumo Deadlift High Pulls
800 Meter run

Friday August 7th, 2015
Warm Up
Agility Ladder
+
Hurdle Drills

Strength/ Skill:
10 Min to hit a heavy clean with a partner

WOD
In house WOD #3 (w/ partner divide however)
1000m Row
30 Ring Rows
40 Shoulder to Overhead (115/75) (95/55)
50 Burpees over Plank
40 Shoulder to Overhead
30 Ring Rows
1000m Row
(14 min cap)

Thursday July 30, 2015
Warm Up:
Med Ball Warm Up / L-Sits
+
Sprints

Strength/ Skill
WOD #8615
OTM 16
E- 6 reps Bench Press (try and hit same weight for all sets)
0- 16/12 Cal row sprint

OTM 12
E- 30 Yards of plate pushes
O- 4-8 C2B Pullups 4-8 Dips
+
5 min of plank

Wednesday August 5th, 2015
Warm Up:
Squat Prep

Strength/Skill:
20 Rep Back Squat

WOD #8515
31 Heroes WOD DONATE READ HERE!!!
31 AMRAP
8 Thrusters 155/105
6 Rope Climbs
11 Box Jumps 30/24
-400 Meter run 45/35- with a partner one is running the other is doing the AMRAP, take of where they finished on amrap after run.

BOA alternate-
8 Air Squats
6 Ring Rows
11 Burpees

Tuesday August 4th, 2015
Warm Up:
Dynamic

Strength/Skill:
Clean and Jerk - power or squat up to you
OTM 10
1-3 reps @ 70-85%

WOD: #8415 Bring an old shirt for the tires!!!!
20 AMRAP
20 yard tire flip
20 tire jump overs
-teams of 2 or 3, 1 partner is always running a 200 yard sprint, run to 100 yard mark, turn around run to 100 yard mark back to tire, switch.
-Score is total distance flipped

Monday August 3rd, 2015
Warm Up:
Squat Prep On coach / Snatch Prep

Skill/Strength:
20 Min on clock
20 Rep Back Squat
+
build to a moderately heavy snatch

WOD #8315
5 AMRAP
5 Power Snatch 115/75
5 Pistols Left/ 5 Pistols Right (sub=10 goblet squats 70/55)
5 Ring Muscle Ups (sub= Pullups)
-rest 2 min
4 AMRAP
4 Squat Snatch
4 / 4 Pistols
4 Ring Muscle Ups
-rest 2 min
3 AMRAP
3 Overhead Squats
3 / 3 Pistols
3 Ring Muscle Ups
(score is total reps for ALL am raps)

Extra:
3 rounds
12 Dumbell Row
12 Strict Press DB
+
Row 3K

----------------------------------------------
Saturday, August 1st 2015
Warm Up:
Agility Ladder

WOD (Partner)
AMRAP 25
15 HSPU (sub = strict press w/ KB's)
15 T2B
25 Yard Lunge Walk
300 Meter Row
-During each movement 1 partner must be holding a bar in a deadlift hold 225/135 for the reps to count

Friday July 31st, 2015

Warm Up
Dynamic

Strength/ Skill:
BCF SPRINT!
8 Burpee Hurdle jump overs
60 yard shuttle (5-10-15)
2 Rope Climbs
75 yard shuttle (25-25-25)

WOD
5 RFT
400 Meter run
2 Rope Climbs
15 burpees
Thursday July 30, 2015

Warm Up
OTM 8
- 4-8 WB + 4-8 T2B

WOD #73015
30 Clean and Jerks 185/115

rest as needed

6-8x2 Squat Clean 70-80%
*1 min of leg lifts after each set

Wednesday July 29, 2015
Warm Up
2 Rounds
5 Inch Worms
10 squat drills
5-10 Seated Muscle up transitions (SEE VIDEO)

Strength/ Skill
20 Rep Back Squat Program

WOD #72715
3 Rounds for time:
800 / 600 / 400 meter runs
20 KB Thrusters 55/35
10 Burpee Ring Muscle Ups (sub = double push up burpee pull-up on rings/ jumping with negative)

35 Cap

Tuesday July 28th, 2015
WELCOME NEW ON RAMP CLASS!!!
BCF, we have a new class who has just finished ON RAMP! We all know how it felt coming off on ramp, into regular classes… it can be a bit intimidating, but after day one it is no big deal at all! Give them a giant welcome, and make them feel a part of the community right off the bat.

Warm Up:
OTM 8
E- Max Du in 35 seconds
O- Snatch Prep w/ PVC

Strength/Skill:
Snatch
3 rounds every :30 seconds 3 reps @ 70%
3 rounds every :40 seconds 2 reps @ 75%
3 rounds every :50 seconds 2 reps @ 80%

WOD: #72815
"Christine"
3 rounds for time
500M row or 400M run
12 Deadlifts @body weight
21 Box Jumps 24/20

Monday July 27th, 2015
Warm Up
Agility Ladder
+
20 Rep Back Squat Program
+
L-SIT work

WOD #72915
10-1
Bench @body weight/ .75% bw
Strict Pullups

Strength/Skill:
4-8 rounds
50 meter sprint
8 Broad Jumps
100 Meter sprint
10 Dips
3 Wall Walks with pause

Saturday, July 25th, 2015
Warm Up:
Barbell Warm UP

Strength/Skill:
For 15 Min with a partner
Power Clean + Squat Clean

WOD
3 Rounds with a partner - 1 person working at a time
40 Overhead Squat 115/75
30 T2B + C2B (sub = 30 Knees to chest then 30 Pullups)
20 Burpee Broad Jump 6'/5'
6 Rope Climbs

20 Min Cap

Friday July 24th, 2015
Warm Up
Hurdles + Agility Ladder

WOD
15 AMRAP (partner WOD)
200 meter run or 350m Row -partner A
-
5 DeadLifts 245/155
10 Box Jumps 24/20

Strength/Skill:
3-5 Rounds
Heavy Sled Push
4 Reps Bench Press
8 Strict Pullups

Thursday July 23, 2015
Warm Up
OTM 8
- 4-8 WB + 4-8 T2B Choose an attainable rep scheme to maintain

Strength/ Skill
20 Rep Back Squat Program
+
Muscle up Drills

WOD #72315
9 AMRAP
3 Hang Squat Cleans 185/115
3 Bar Muscle Ups (sub = kipping pullups or jumping BMU)
6/6 Pistols (sub= high step ups 30"/24")

Wednesday July 22, 2015
Warm Up
Dynamic

Strength/ Skill:
OTM 10
Snatch Complex
Power + Hang Squat + Overhead Squat

WOD #72115
5 RFT
2 Rope Climbs
6 Snatches 135/95
12 Dips
cap 16

Speed Work: Full recovery for all sprints
3 x 100
3 x 75
3 x 50 meters

Tuesday July 21, 2015
Warm Up:
Get up Routine + Kipping practice during break

WOD: #72115
2 Rounds
800 meter run
60 Yard Overhead Lunge Walk 45/25
40 C2B Pullups

Strength/Skill:
Rounds for quality reps
1 min plank
5 Strict T2B
5 Broad Jumps

Monday July 20, 2015

Warm Up
3 Rounds
5 Inch Worms
10 squat drills
15 Ring Rows

Strength/ Skill
Max complex (from the rack)
- thruster + Jerk
+
20 rep Back Squat Program

WOD #72814 (last time done) + #72015
100 Double Unders
30 Front Squats (135/80)
20 S2O (135/80)
10 Thrusters (135/80)
20 S2O
30 Front Squats
100 Double Unders

15 Min Cap

_______________________
Saturday, July 17th 2015
Warm Up
Dynamic

WOD #71715
For 26 min:
In teams of 3 everyone working at the same time

Inside gym:
Amrap (10 Pullups / 10 box jumps 24/20)

200 meter run

In tent:
Amrap (10 pushups / 10 air squats)

score= rounds
-start where partner left off

Friday, July 17th 2015
Warm up:
Hand Stand Skill Work + Clean Prep

Strength/ Skill:
20 Rep Back Squat Program

WOD #71715
Min 0-10 Heavy Hang Squat Clean
Min 10-
10 Hang Squat Clean and Jerk 165/110
20 Yard Hand Stand Walk (Sub =4 Wall walks)
10 Hang Squat Clean and Jerk 135/95
20 Yard Hand Stand Walk
10 Hang Squat Clean and Jerk 115/75
20 Yard Hand Stand Walk
Cap 15

Thursday, July 16th 2015
Warm Up:
Snatch Prep / Muscle up Prep

WOD #71615
5,4,3,2,1
Power Snatch 135/95
Ring Muscle Up (sub = ring pullup, jumping ring)
*sub ring MU as needed, maybe you do 3-2-1-1-1…. then make up for the missed muscle ups at the end of the workout. You should not be staring at the rings for 40 seconds.

Strength/ Skill:
5x3 reps Bench Press @80-85%
*after each set max stric pull-ups, minimum 4 reps, or strict Muscle ups

Extra:
Plank Position 5 min alternating time with partner, 1 person must be in plank

Wednesday, July 15th 2015
Bring a friend day!
Warm Up:
Agility ladder + Hurdles

WOD. #7155
3 Rounds for time:
12 T2B
21 KB Swings 70/45
400 Meter run

Strength/ Skill:
Deadlift 5x3 @80-85% all singles drop from top, focus on positioning from the start
*30 sit ups between sets

Extra:
30-20-10
Bak Ext
Air Squats

Tuesday, July 14th 2015
GRID Tuesday

Warm Up:
Grid review / Movement Prep / Squat Prep

Strength/Skill:
Build for 12 min
Snatch + Overhead Squat
+
20 Rep Back Squat Program

WOD #71415
AMRAP 16
1 Person Working at a time
2 Partners out at one time
3 Person team
Scaled
40 Overhead Squats / (sub= Front Squats) 135/95--------115/75
6 Rope Climbs
20 Power Snatch 135/95--------115/75
25 Burpee Over Box
-rest 3 min

Monday, July 13th 2015

Warm Up:
Dynamic Warm Up
+
timed 60 yard shuttle

Strength/Skill:
Strict Press 3-3-3-3 Build each set
*after each set 20 yard heavy sled push

WOD #71315
"Marco"
3 RFT:
21 Pullups
15 Hand Stand Pushups
9 Thrusters 135/95
+
rest 5 min
800 meter run x 1-2 rounds at moderate pace

Extra:
100 Strict Chinups with partner

Saturday, July 11th 2015
Today the gym will be open from 8am -1030am, we will be doing Mark 35 in heats with 2 running clocks. There will be no scheduled class. Come in, warm up on your own. We will get groups together when people arrive to go at the same time.

Warm Up:
Row w/ Partners
- Hit 100-150 Hard! And Build Up in power x 3-5 rounds
- Get your nervous system ready and blood flowing
- Get your mind right
+
Clean Prep
and
Bench Prep

WOD
Mark 35
7 Rounds for time
5 Bench Press (225/135)
5 Power Clean (225/135)
35 Double Unders

Friday, July 10th 2015
Warm Up:
800 meter run
+
PVC / Hurdle Warm Up

Partner WOD #71015
“Morrison“
50-40-30-20 (divide up however with partner)
Wall ball shots, 20 pound ball
Box jump, 24 inch box
Kettlebell swings, 55/35

U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.

Skill/Strength: Once YOUR WOD has finished, build moderatly based off feel. Be smooth and fast here. NOTHIN over 80%)
Every 45 Seconds for 12 sets

Snatch build (start @60% and build each set)

Thursday, July 9th 2015
Warm Up:
OTM 8
E- Muscle up transition Drills (assisted muscle ups, muscle up THING, slow transition drill, transition drill)
O- Squat Prep on coach

Strength/Skill:
20 Rep Back Squat Program + 5-10LBs from Monday

WOD #7915
"Tyler"
Five rounds for time of:
7 Muscle-ups (sub = 14 ring rows / 14 dips)
95/65 pound Sumo-deadlift high-pull, 21 reps

Cap 20

1LT Tyler E. Parten, 24, of Arkansas, died Sept. 10 in Konar province, Afghanistan, of wounds sustained when insurgents attacked his unit using rocket-propelled grenades and small arms fire. He was assigned to the 3rd Squadron, 61st Cavalry Regiment, 4th Brigade Combat Team, 4th Infantry Division, Fort Carson, Colorado.

Wednesday, July 8th 2015
Warm Up:
Dynamic

Strength/Skill
Every 45 Seconds for 12 sets

Bench Press build (start @60% and build each set)

WOD #7815
“Bradley“
10 rounds for time of:
Sprint 100 meters
10 Pull-ups
Sprint 100 meters
10 Burpees
Rest 30 seconds

U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, Kansas, was killed on January 3, 2010, by an improvised explosive device in Zhari district, Kandahar Province, Afghanistan. He is survived by his wife Tiffany, daughter Chloe, parents Gary and Paula, and brother Ryan.

Cool Down:
PVC Overhead Squat Holds and Squats

Tuesday, July 7th 2015
Warm Up:
Row 1000 meter as soon as your in
+
Barbell Prep on coach

Strength/Skill:
Every 45 Seconds for 10 sets

Squat Clean build (start @60% and build each set)

WOD #7715
"DT"
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

Five rounds for time
155/105 pound Deadlift, 12 reps
155/105 pound Hang power clean, 9 reps
155/105 pound Push jerk, 6 reps

when finished cool down:
3 rounds
20 yards of lunges
15 hollow rocks
10 Kips on rings
5 strict chin

Monday, July 6th 2015
Warm Up:
OTM 8
E- 30 secs of Double Unders
O- Squat Prep on coach

Strength/Skill: 15 MIN
Week 1 of 6 - 20 rep squat Challenge.
Last week we found our 5 rep max, then subtracted 90lbs from it and hit a set of 20 reps for the back squat. Each week we are going to do this 2 times for 6 weeks. Each squat workout, increase 5-10lbs each time. For example- 5 rep max =300lbs…. minus 90= 210lbs. First squat workout will be at 210. The next squat workout will be 215 or 220. This is all based off how you feel! Later in the program you can potentially fail, not going to happen, but... If you fail, hit that weight again the following squat day.
This squat program will increase your squat as well as build a lot of mental toughness. The first 10 reps are going to be easy... The next 5-10 will be a challenge throughout the cycle. Control your breathing bear down and understand you brain will give out a lot quicker than your body. Let's attack this! It is only 1 set and you are done.

During this program we will not be doing any front squating except for WODs. If you would like, and we encourage it… if you have some time left over after squatting, go right into a few heavy single 3-7 sets. This can continue throughout the duration of the program.

Back Squat 20 rep squats
+
when finished hand stand work on coach and lunge walk

WOD # 7615
“Moore”
Complete as many rounds in 20 minutes as you can of:
15 ft Rope Climb, 1 ascent
Run 400 meters
Max rep Handstand push-up (sub=5 Wall Walks or strict on a box)

Score number of handstand push-ups completed for each round.

Officer David S. Moore, 29, of the Indianapolis Metropolitan Police Department, died on January 26, 2011 from gunshot wounds suffered on January 23, 2011 when he stopped a stolen vehicle and the driver opened fire at him. He is survived by his mother Jo Ann, father Spencer, and sister Carol Bongfeldt.

COOL DOWN STETCH ON COACH
-----------------------------------------------------
Saturday, July 4th 2015
Warm Up
Dynamic

WOD #7415
Hero WOD
Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.
"McGhee"-click here
Complete as many rounds in 30 minutes as you can of:
275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box

Friday, July 3rd 2015
Here early 100 sit-ups
Warm up:
PVC work

Strength/ Skill:
Build in Push Press + Push Jerk + Split Jerk

WOD #7315
in teams of three for time, choose the order, score is when last person finishes
45 Thrusters
45 Pullups
+
21-15-9
Thrusters
Pullups
+
15-12-9-6-3
Thrusters
Pullups

When finished:
run a mile

Thursday, July 2nd 2015
Here early 100 Air Squats

Warm Up:
Squat Prep + Snatch Prep

Strength/ Skill:
30 MIN to complete:
Snatch Build on Complex
DeadLif High Pull -drop weight
Snatch + Position 2 Snatch
+
Back Squat
Find a 5 rep max then subtract 90LBs and hit 20 reps

WOD #7215
With partner each start on movements, there is 1 score- Cals+Burpees= score
OTM 12
E- Burpees 40 seconds on
O-Cals on Rower 40 seconds on

Extra:
Stretch and visualize

Wednesday, July 1st 2015
Here early 100 sit-ups

Bring a friend day!
Warm Up:
Dynamic Warm Up
+
Sprints and PYOS

WOD. #7115
23 AMRAP w/ Partner
6 Bench Press @Mark 35 weight
8 Bar MU
12 Lateral Hurdle Jumps
---->200 Meter run is the pacer (start off wherever partner left off on amrap after you run)

Bring a friend options
6 Push Ups
8 Ring Rows
12 Broad Jumps

Extra:
30-20-10
GHD situps
Bak Ext

Tuesday, June 30th 2015
Here early 100 Air Squats

GRID Tuesday- Many of you expressed interest in running more GRID style WODs. That is awesome and we will try to do so. Please review any of the notes/videos we put up on the site to make the process run as smooth as possible come RACE time. In the future I would love to run GRID matches for Saturday classes. This would include people making up teams prior, wods posted out ext…. Let's get through today as well as some more practice rounds before we do that!

Warm Up:
Barbell/ WOD review movement review

Strength/Skill:
AMRAP 3 rest 4 min x 2 rounds
In teams of three, 1 person working at a time, going through 3 bars

3 Power Cleans 2 PC 1 PC
RX bar 165/105 ----- 185/115 ---- 205/125
Scaled bars   95/60------ 115/70 ----- 135/80

WOD #63015
1 Person Working at a time
2 Partners out at one time
3 Person team   Scaled
40 Power Cleans 145/95--------115/75
20 Burpee Step up overs Dumbells-55/35 24/20"---------35/25
6 Rope Climbs
40 Shoulder to Overhead at 145/95--------115/75

Single WOD
10 Power Cleans 145/95--------115/75
10 Burpee Step up overs 55/35 24/20"---------35/25
3 Rope Climbs
10 Shoulder to Overhead at 145/95--------115/75
x 2 (rest as needed between rounds)

Extra:
Power Clean Reps @ Mark 35 Weight

Partner WEEK!!!

-each workout will be a partner WOD, team of 2 and sometimes 3. There will also be an option of a single person wod.

Monday, June 29th 2015
Here early 100 sit-ups
Warm Up:
Partner Hurdle
+
3 rounds
10 Kips on rings
15 Hollow rocks
5 Strict Muscle ups ----> assisted MU -----> or 8 Strict Pullups

Strength/Skill:
Build up to a heavy Double Front Squat 2-2-2-2

WOD #62915
Partner Nancy
6 Rounds (Alternate rounds with Partner, do these as fast as possible you will get a rest when partner goes)
15 overhead squat 95/65
400 meter SPRINT
(during off round must complete 20-40 DU----Advanced +16 Pistols)

or by yourself

Nancy
5 rounds
15 overhead squat 95/65
400 meter run

When finished:
Partner Stretch for 5 min minimum

Extra:
100 T2b with a partner
Partner Planks
-------------------------------------
Saturday, June 27th 2015
Warm Up
Dynamic

(Partner WOD)
WOD #62615
In teams of 3 Complete
30 HSPU
40 Step Up Overs 24/20 35/25
50 Dead Lifts 225/135
60 Ring Rows
70 Clean and Jerk 135/95
60 Ring Rows
50 Dead Lifts 225/135
40 Step Up Overs 24/20 35/25
30 HSPU

Speed Work:
For 12 Min
relay 100 meters with team of 3

Friday, June 26th 2015
Warm up:
OTM 8
E- 15 KB Swings 15 Air Squats
O- 20 Sit ups

Strength/ Skill:
12-10-8-6
Back Squat - use the same weight as last week but try and move through the reps quicker, record your time from start to finish of last rep of each set… do this with a partner, have them time you.
*during rest hit some moderately heavy Snatches -singles @ 70-80+%

WOD #62615
10 AMRAP
5 Squat Snatch 135/95
3 Burpee Ring Muscle ups

Extra:
Strict chin ups
+
7 min leg lifts can you make it without falling- MENTAL TEST

Thursday, June 25th 2015
Warm Up:
Agility Ladder + Hurdle Drills

Strength/ Skill:
6-5-4
Strict Press
3-2-1
Push Press
*during rest do broad jumps same reps

WOD #62515
30 Cals on rower
30 Push Press 75/45
30 Double unders
25 Cals
25 Push Press 75/45
25 Double unders
20 Cals
20 Push Press 75/45
20 Double unders
15 Cals
15 Push Press
15 Double Unders

Cap 18

Extra:
800 meter farmers walk with partner

Wednesday, June 24th 2015
Warm Up:
Prep for WOD

WOD. #62415
21-15-9
Dead Lift 275/185
Bench Press 185/115

when finished:
For 20 Min- cycle through each movement quality
Heavy Sled Push 20 yards
Max L-Sit
walk outside
50 Meter Sprint
Max Dips
50 yard lung walk

Tuesday, June 23rd 2015

Warm Up:
Dynamic Warm Up
+
Sand Bag Plyos

Strength/Skill:
Every 90 seconds for 5 rounds
Squat Clean + Squat Clean + 3 Front Squat (@80-85% of clean)

WOD #62315
400 meter run
15 Clean and Jerks 135/95
3 Rope Climbs
400 Meter run
12 Clean and Jerks
2 Rope Climbs
400 Meter run
9 Clean and Jerks
1 Rope Climbs

Extra:
4x10 Kb Front Squats
4x20 GHD situps

Monday, June 22nd 2015
Warm Up:
400 meter run
Stone / Overhead Squat Prep

Skill/Strength:
10-8-6-4
Overhead Squats
Strict T2B

WOD #62215
OTM 20
Min 1- plate push (10 yard increments = 1 point)
Min 2- Bar Muscle Ups
Min 3- Stone over Shoulder
Min 4- Hand Stand Walk (5 yards= 1 point) (1 wall walk= 1 point)

-30 seconds of work at each station 30 seconds of rest
-Score is total points

Extra:
Partner Planks

-------------------------------------
Saturday, June 20th 2015
Warm Up
Barbell
+
Stict Pulling

Strength/Skill: this is done with your partner on the same min
OTM 14
4-3-2-1-1-2-3-4
E- Bench Press
O- Hang Power clean

WOD (Partner WOD)
-Partners Alternate rounds for max reps
-Rep Scheme is done either as 7, 5 or 3 reps. You must choose your rep scheme prior to the start of the AMRAP and stick with it. Partners can have different rep schemes between them. I do 5 FS/C2B my parter could be doing 7/7...

7 AMRAP
Front Squats 115/75 +135/95
Chest to Bar

rest 2

7 AMRAP
Thrusters 95/65 +115/75
Burpees over Bar

-recover

Outside for sprints

GRID FRIDAY
Friday, June 19th 2015
Warm up:
OTM 10
E- 30 sec double unders
O- movement coaches choice 30 sec

This is done in teams of 5.
See video of the NPGL race 10 last year. These are not the same movements but the layout of our workout tomorrow is the same
VIDEO Click here
Each movement for instance SDLHP, must be done before moving on to the T2B. It is the same for the movements after that. Three team members on the floor at once, you can sub in at any time.

Put your top scores on the board for your team. Even if you are not racing against a team in class your still racing on the clock to post a time to beat from another class.

Who is gonna have the fastest team?!

WOD #61915
Team Triad Grid league style race 9/10
25 SDLHP 55/35 ---- 35/25
20 T2B ---- 30
25 WB 20/14 ---- 14/10
20 HR pushups
15 clean and jerks 165/100 ----Scaled - 115/75

If this is not something you want to join in on.... shame on you but underneath is a WOD.
For 20 Min complete
25 SDLHP 55/35 ---- 35/25
20 T2B ---- 30
25 WB 20/14 ---- 14/10
20 HR pushups
15 clean and jerks 165/100 ----Scaled - 115/75
-rest 3 min after completed and repeat

Extra- L-Holds- accumulate 2 min

Thursday, June 18th 2015
Warm Up:
Dynamic+ Plyos
+
Get up routine review
-as a review click here watch routine

Strength/ Skill:
4 rounds
Back Squat 12-10-8-6
Get up routine left and right during rest between squats
+

when finished
-work pistol prep (box drills, banded between racks, candle stick pistols)
-advanced work weighted pistols

WOD #61815
3 rounds
20 Pistols 10 left/10 right (sub=high step ups)
15 Overhead Squats 125/80
10 Strict HSPU (sub= kip or elevated on box)

Wednesday, June 17th 2015
Bring a friend

Warm Up:
Rounds
Agility ladder (coaches call)
20 seconds L-Sit
10 Toes through rings

WOD. #61715
Helen
3 rounds
400 meter run
21 KB swings 55/35
12 Pullups

Skill/Strength:
10-10-10 (build)
Deadlift
X4 sit-ups

Speed Work
14x 50 yard sprint (full recovery)

Tuesday, June 16th 2015

Warm Up:
Snatch prep

Strength/Skill:
8-6-4-2
Power Snatch
1-2-3-4
Rope Climbs

WOD #61615
16 AMRAP
200 meter run
12 kb snatch left 55/35 (from the swing)
6 Burpee broad jump 6'/5'
12 kb snatch right
6 Burpee broad jump 6'/5'

When finished:
Light jog 5 min cool down

Monday, June 15th 2015
Warm Up:
Rounds for 12 min
-2-4 Strict Muscle Ups ---(Sub=5 slow transition Drills)
-100 yard shuttle on turf (build in effort each round)
-15 Wall Squats With Pause
-Lunge the turf

Skill/Strength:
Every 90 seconds for 5 rounds
1 Squat Clean + 4 Front Squat (@75-85% of clean)

WOD #61515
3 RFT
7 Ring Muscle Ups (sub = 14 ring rows / 14 HR Push Ups)
7 Squat Clean and Jerks 205/140

16 min cap

when finished:
1-5 rounds
@80% effort 1 min row rest 1 min
-during rest situps

Extra:
Dips
Sled
---------------------------------------
Monday, June 8th 2015

Warm Up:
Dynamic

Skill/Strength:
OTM 15

min 1- Back Squat 2 reps @75% - 3 sec pause in bottom

min 2- 3-7 Bar Muscle up (sub=jumping BMU)

min 3- 5-10 Strict HSPU (sub= on box, kipping HSPU)

WOD
50 Unbroken Wallballs (8 rep penalty for drop)
4 Legless RC
30 Overhead Squats 135/95
20 Bar Complex (T2B+Pullup)
10 Thrusters
cap 16

Extra:
Sled

Tuesday, June 9th 2015

Warm Up:
8-6-4
Strict Press
x2 Ring Row (competition style)

WOD
40 AMRAP
400 Meter run
20 Swings 55/35
20 Lunge Steps
400 Meter row
20 Sumo DL high pulls 55/35
20 Lunge Steps

Wednesday, June 10th 2015

Warm Up:
Get Up routine + Plyos

WOD

Every 3 min for 18 min

6 Deadlifts 255/175

12 Burpees to target 6" above max reach

15/12 Cal row

Speed Work

10 x 100 yard sprint

-rest as needed between sets, these are done at max effort

Thursday, June 11th 2015

Warm Up:
Barbell Warm Up

Strength/ Skill:
OTM 6
-2 Hang power Cleans + 2 Jerks (build)

OTM 4
-1 Hang Power Clean + Jerk (build)

WOD: Heart Break Kid
3 Rounds for time
10 Front Squats 185/135
20 C2B Pullups
50 Double Unders

Friday, June 12th 2015

Warm up:
3 rounds
20 Hollow rocks
15 Kips on rings
10 Overhead Squats
5 Slow Muscle ups transitions or strict muscle ups

Strength/ Skill:
Snatch- Build to a heavy single, power or squat

WOD
21 Snatch 115/75
21 Hurdle Jump Overs
21 Dips
15 Snatch
15 Hurdle Jump Overs
15 Dips
9 Snatch
9 Hurdle Jump overs
9 Dips

cap 12

when finished
Rounds off feel
Work Overhead Squats from the rack 6-10 reps off feel
Extra- L-Holds- accumulate 2 min

Saturday, June 6th 2015
Warm Up
Dynamic

Skill:
Build to 1 rep max clean and jerk

PARTNER WOD
400m Relay Run (plated carry)
-done in 50 yard increments relay 45/35
50 Power Cleans 135/95 115/80
60 Burpees over Partner Planked
50 Power Clean
400m Relay Run (plated carry)
-done in 50 yard increments relay 45/35

Friday, June 5th 2015
Warm up:
1000 meter row (8 sec above pace for PR)
+
3 rounds
20 Hollow rocks
15 WB
10 Overhead Squats (PVC)

WOD
100 Double Unders
20 Push Press 135/95
30 Pullups
40 Back Squats (165/110) -ground
30 Pullups
20 Push Press
100 DU

when finished

Skill/Strength
Rounds for quality reps
Work Overhead Squats from the rack 3-6 reps
DB Rows 10/10

Thursday, June 4th 2015
Warm Up:
3 Rounds (or 12 min)
3 Rope Locks
5 High Box Jumps (build)
10 Overhead Lunge Walk (weighted)
15 yards of inch worms

Strength/ Skill:
OTM 10
E- Dead Lift 2 reps @80-85% + Rope Climb
O- 2-3 Wall Walks with 5 sec pause

WOD
14 AMRAP
12 T2B
10 Box Jumps 30/24 (step down)
200meter sand bag run

Extra:
Heavy Heavy Sleds

Wednesday, June 3rd 2015
Warm Up:
Medball Warm Up

Strength/ Skill:
Build to new 1 rep max Front Squat
-
Bring a friend learn the Front Squat!

WOD
4 rounds for time
15- Front Squats w/ KB 55/35
10- Bench Press 165/95
5- Muscle Ups (sub=Burpee ring pullup)

Bring a friend double all reps if you want a partner WOD

Tuesday, June 2nd 2015
Warm Up:
Agility Ladder
+
Plyos

WOD
15 Power Clean and Jerks 135/95
400 Meter run
15 Power Clean and Jerks
400 Meter run

Skill/Strength
12-10-8-6-4
Back Rack Lunges (each step counts, step backward)
Elevated Ring Row

Extra:
25-20-15
GHD situps
Back ext
KB Swings

Monday, June 1st 2015

Warm Up:
3 rounds
4 Strict Pullups (C2B if possible, add a 1-3 sec negative if possible)
3 Laps
2 Wall Walks
1 Max set L-Sit must be a minimum 20 seconds (so if you fall accumulate 20)

Skill/Strength:
3 Position Snatch starting from ground up
-every 90 seconds for 8 rounds

WOD
2000 Meter row
20 Hang Squat Snatch 135/95
30 Stict HSPU (sub= kipping , box Strict HSPU)
40 C2B

Cap 18 min

Saturday, May 30th 2015
Warmup:
Dynamic

Strength/Skill:
Bench press 8-6-4
Rope climbs 2-3-4

WOD (partner)
AMRAP 16
12 Deadlifts 115/75
6 T2B
6 Thruster
6 T2B
-200 meter run is pacer, partner starts wherever partner left off on amrap

Friday, May 29th 2015
Warm Up:
3 rounds
3 laps
3 sled trips
30 sec L-sit Hold
3 Jumping Bar Muscle Ups
30 Sec stomach to wall hold (DON'T arch back)

Skill:
14MIN
Clean Complex (build)
Power clean + Hang Clean + Front Squat + Front Squat

#52915
WOD
5 Rounds
3 Power Cleans 185/125
5 Bar MU (C2B is sub)
7 Burpees over Bar (FACING)

Thursday, May 28th 2015
Warm Up:
Hurdle (w/ partner)
+
Sand Bag Plyos
+
Sprints

Skill:
4 rounds
10-Kipping Hand Stand Push Ups (parellettes if possible) -
5 Ring Rows - w/ negatives (feet elevated)

#52815
WOD
16 AMRAP
8 Jerks (155/105)
12 Kettlebell Swings 55/35
16 WB

Wednesday, May 27th 2015
Warm up:
8min Barbell Warm up
w/ clean Drills (3 position, jerk, stand tall and drop)

Strength:
Back Squat 5x3 (80-85%)
-Get ups between working sets, each arm

#52715
WOD
Nasty Girls Version 1
3 Rounds
50 Squats
7 Muscle ups (sub= ring pullups or jumping pullups)
10 Hang Power Cleans 135/95

Version 2
3 Rounds
50 Pistols
7 Muscle Ups
10 Hang Power 175/125

Extra:
For time:
800 Meter run
50 Dips

Tuesday, May 26th 2015
Warm Up:
Dynamic Warm Up
+
SNATCH PREP

Strength:
OTM 10
E- 2 Power Snatch
O- 2 Squat Snatch
increase weight each set if possible start around 60%

#52615
WOD
20-15-10-5
Push Press (115/75)
Box Jump overs

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Memorial Day
Monday, May 25th 2015

WOD
Murph
1 Mile
100 Pull Ups
200 Push ups
300 Air Squats
1 Mile

Friday, May 22nd 2015
Warm Up:
Dynamic + heavy sleds

Strength/Skill
OTM 12
Even- 2 power clean
Odd- 1 squat clean

#52215
WOD
3min AMRAP
12 wall balls
8 burpees

2min rest

2 min AMRAP
10 wall balls
6 burpees

1 min rest

1min AMRAP
8 wall balls
4 burpees

1 min rest

1 min AMRAP
wall balls

1min AMRAP
burpees

Thursday, May 21st 2015
Warm Up:
OTM 8
Even- max double unders 30 seconds
Odd- high knee singles 40 seconds

Strength/Skill:
Deadlifts Build to a heavy 3
*20 walking lunges

WOD
#52115
600m run
8-1
Muscleups (chest to ring pullups/ jumping ring pullups=sub)
Broad jump 6/5 ft (*2 burpee penalty for a short jump)
Front rack lunge 95/65
+
200m run

16cap

Extra:
3 rounds
Farmers Carries 60 Yards
10/10 Single arm row
50 situps

Wednesday, May 20th 2015
Warm Up:
agility ladder into hurdles

Strength/Skill
Back squats 4x4 @90% of your 4RM
**handstand work and kipping HSPU during rest

#52015
WOD
12 min AMRAP
5 squat cleans 145/100
7 T2B
9 Parralette Pushups
12 Air Squats

Bring a friend WOD
12 AMRAP
5 Box Jumps
7 Knees to belt line
9 Push ups
12 Air Squats

Extra when finished:
100 Band Pull aparts

Mobility Work:
Wall Squats and Band Hold top of elbow stretch

Tuesday, May 19th 2015
Warm up:
PVC/band mobility

Strength/Skill:
OTM 12
Even- 2 power snatch
Odd- 2 squat snatches
-weight is off feel

WOD
#52015
4x quarter mile sprint
rest = work

Extra After Bash:
7-6-5-4-3 (not for time - for quality reps)
Push press
Strict pullups

Mobility Work:
Lunge on wall Holds 30sec each side

Monday, 18th 2015
Warm Up:
30 seconds max calorie row (x4 rounds)
rest 2 mins between rouds

Strength/Skill:
OTM 8
E- 10/10 Pistols (sub=work rolling pistols)
O- 2 rope locks as high as possible

#51815
WOD
4 rounds for time
25 GHD situps
10 front squats 185/125
2 rope climbs (legless + regular)
20 min cap

-Mobility Work when finished
10 rounds (w/pvc)
10 sec overhead squat hold at right above rock bottom
10 sec lunge hold left then right

_________________________________________
Saturday, May 16th 2015
Warm Up:
Partner KB warm up

Strength/Skill:
8 Amrap
5 strict press 135/95
3 strict Pullups

WOD (partner WOD)
10 Amrap
40 overhead alternating lunges 45/25 (both plates must be overhead for reps to count)
100 yard sprint
30 pushups (both partners must be in up position for reps to count)
100 yard sprint

-rest 4 min

10 Amrap
30 T2B (both partners must be hanging for reps to count)
100 sprint
40 Air Squats (alternate reps)
100 sprint

Friday, May 15th 2015
Warm Up:
10 on clock
5 transition drill slow or 1 strict muscle up
2 sled trips
10 alternating db squat snatch

#51515
WOD
20 AMRAP
In team of 2 or 3 rotate through
One person working at a time, going through the muscle ups then the squat clean ladder, 4 bars set up, you rest when partner goes….
-3-5 muscle ups or 9 Ring Rows
-Squat clean ladder
RX
135/95
155/105
185/125
205/145
Scaled
105/55
115/65
135/75
155/95

Extra After Bash:
.5 mile run 50 wall balls

Thursday, May 14th 2015
Warm Up:
750 for time row
Hand stand drills , hand stand walking drills

Strength/Skill:
Bench 4-4-4 rep max
*during rest 30-60 sec flutter kicks

WOD
#51415
5 rounds for time:
25 cals
16 chest to bar Pullups
9 strict def HSPU (scale as needed) 4.5/3"
20 Cap

Extra:
Farmers Carries 60 Yards
10/10 Single arm row
20 Push ups

Wednesday, May 13th 2015
Warm Up:
Dynamic Warmup

#51315
WOD
Event 3
Team of 1 or 2
1 mile run (together)
50 Overhead Squats 135/95
100 GHD Sit-ups or Sit-ups
150 DU
50 Sumo deadlift high pulls 135/95
100 box jump overs

Extra when finished:
100 Band Pull aparts

Mobility Work:
Wall Squats and Band Hold top of elbow stretch

Tuesday, May 12th 2015
Warm up:
12 min of work rotate thru
14 hollow rocks
12 sec stomach to wall holds
10 kb swings

Strength/Skill:
Back Squat 4-4-4 rep max
*6-12 strict dips during rest

WOD (this can be done as a partner WOD but both must do all the thruster reps)
#51215
Event 2
Tommy V
21 thrusters 115/75
12 Rope Climbs (48 ring rows)
15 thrusters
9 Rope Climbs (36 ring rows)
9 thrusters
6 Rope Climbs (24 Ring Rows)
(cap 20)

Extra After Bash:
Rounds of:
Practice Kipping HSPU
5 Max Distance Broad Jumps

Mobility Work:
Lunge on wall Holds 30sec each side

Monday, 11th 2015
Warm Up:
Single Hurdle Drills

Strength/Skill:
Build to a heavy-
Snatch Balance + Overhead Squat -click

#51115
WOD
Event 1
Randy
75 Snatches for time 75/55

After Bash:
800 meters for time

-Mobility Work when finished
10 rounds (w/pvc)
10 sec overhead squat hold at right above rock bottom
10 sec lunge hold left then right

Monday, 4th 2015
Warm Up:
Med Ball Warm Up
+
Kipping Practice

Strength/Skill:
Build to a 4 rep max Front Squat 4-4-4
-during rest
-15-20 Hollow Rocks (good hollow rocks)

#5315
WOD
5 round for time:
5 Thrusters 95/65
5 Lateral Burpees over the bar
rest 3 min repeat
-Log time for each round

After Bash:
Rounds of:
Practice Kipping HSPU
5 Max Distance Broad Jumps

-Mobility Work when finished
10 rounds (w/pvc)
10 sec overhead squat hold at right above rock bottom
10 sec lunge hold left then right

Tuesday, May 5th 2015
Warm up:
For 10 MIN
In teams of 3 cycle through
1-3 Strict Chin Up (in L if Possible)
3 Dips
6 Russian Swings 70/55
-3 athletes working at the same time, progress through as you finish the movement and your teammates have as well

WOD
#5515
3 rounds for time:
15 Power Cleans
10 Front Rack Lunges
5 Muscle Ups (sub=15 Pullups)
200 Meter Sprint
-RX 135/95
-Masters 115/75

Extra After Bash:
Build to heavy Power Clean and 2 Front Rack Lunges
For time:
400M run
500M row

Mobility Work:
Lunge on wall Holds 30sec each side

Wednesday, May 6th 2015
Warm Up:
Agility Ladder
+
Push up Sprints
Shuttles

Strength/Skill:
Heaving Snatch Balance + Overhead Squats
-during rest work Strict T2B with partner 5-10 reps

Bring a friend-
Cycle through not for time:
15 PVC overhead Squats
10 Wall Ball
5 Strict Pullups

#5615
WOD
250 M Row
15 Power Snatch 135/95
30 Hand Stand Push ups
15 Power Snatch
250 Row
*challenge... squat snatch for the wod

Bring a Friend (partner WOD)
500 Row (alternate @250m)
50 Burpees
100 Wall Balls
50 Burpees
500 Row

Extra when finished:
100 Band Pull aparts

Mobility Work:
Wall Squats and Band Hold top of elbow stretch

Thursday, May 7th 2015
Warm Up:
5 Rounds
10 reps Back Squat (last set should be weight for the WOD)
4 laps around gym

WOD
#5715
21-15-9
400M Run
Back Squat
RX-225/155
Masters- 205/145

Strength/Skill:
When finished with WOD
4 rounds
Farmers Carries 60 Yards
10/10 Single arm row Dumbell
20 Push ups

Friday, May 1st 2015
Warm Up:
500 meter row for time (you will have 10 min to finish and recover before start of warm up for OTM)

Strength/Skill:
OTM 10
E- Strict Press 8-7-6-5-4 reps, try to add weight each set
O- 1-2 Rope Climbs

WOD
3 Rounds for time
21 Wall Balls 20/14
15 Chest to bar
9 Dead Lifts 255/170

After Bash:
Death by 10 yards

Saturday, May 2nd 2015
Warm Up:
Clean Prep

WOD
400M run
42 Squat Cleans 115/75
400M run
30 Squat Cleans 135/95
400M Run
18 Squat Cleans 165/105
400M run
12 Squat Cleans 185/125

Cool down:
5 rounds
Bench Press 5 reps build
Ring Rows 10 reps strict

_____________________
Saturday, May 2nd 2015

Warm Up:
Med Ball Warm Up

WOD (partner wod divide however run together)
800 meter run
80 KB Swings 55/35
50 Pullups
30 Overhead Squats 135/95
800 meter run
30 Overhead Squats
50 Pullups
80 Kb Swings
800 meter run

Friday, May 1st 2015
Warm Up:
Row 500
+
Barbell Prep

Strength/Skill:
5 sets 3 reps
Bench
Deadlifts
- go back and forth between 2 movements, start at 70% and build

WOD
#5115
Every 3 min for 5 rounds
100 m sprint (start outside)
12 hurdle jump overs
2 rope climb
-scale as needed to finish with at least a min rest, decrease jumps or rope climbs
-score each round individually and combine total time of work at the end

Thursday, April 30th 2015
Warm Up:
5 Rounds
10/10 Step ups
5 Pause Squat WB

Strength/Skill:
OTM 9
-every 30 seconds complete 1 Clean and Jerk 65-75%
Min 0-2 - position #1
Min 3-5 - position #2
Min 6-8 - position #3

#43015
15-12-9-6-3
Front Squats 135/95
Shoulder to Overhead
+
Get ups when finished

Wednesday, April 29th 2015
Warm Up:
Dynamic Warm Up
+
Speed Sled and Bar Mu Work

#42915
WOD
22 AMRAP
200 Meter Run
6 Bar MU
12 T2B
200 Meter run
18 (9/9) 1 ARM- KB Overhead Squats 55/35

Extra when finished:
100 Band Pull aparts

We are all proud of you John Kenney Sr. The effort displayed this past weekend was remarkable and inspiring. A first place finish in the Snatch not too shabby!!! This is just the beginning of your fitness journey. Above is the rankings for the CF Games 55-59 male athletes after the qualifier events.

Tuesday, April 28th 2015
Warm up:
400M run
+
Snatch Prep on coach
PVC and Bar

Skill/Strength:
OTM 9
-every 30 seconds complete 1 snatch 65-75%
Min 0-2 - position #1
Min 3-5 - position #2
Min 6-8 - position #3

WOD
#42815
14 AMRAP
200M Row
20 Over head Lunges 45/25
20 Burpees to plate

Thankyou to everyone that help put together the competition on Saturday. You guys don't know how much we appreciate the commitment and support. We prepared well and executed, thankyou for putting in the time. To all of our competitors amazing effort!!! How to put it out there and challenge yourself. I hope you all enjoyed your day!!! I look forward to our next competitions and the process of developing the WODUPNATION Series with you all. Thanks!

Monday, April 27th 2015
Warm Up:
3 rounds
5 Hard Ring rows + 5 Transition Drills + 5 Slow transition drills
10 Kipps on the rings
15 Wall Squats

Strength/Skill:
Build to a 4 rep max Back Squat
-During back squat sets hit 3 max sets of unbroken pull-ups, fully recover on all of these
*if you are going to be doing muscle ups in the WOD, during back squats do strict KB Press 3 sets 5-8 reps

#42715
WOD (Masters Qualifier Workout 1) SEE AL AGE DIVISIONS BELOW
40-44
(Masters Men 40-44, Masters Women 40-44)
Complete as many reps as possible in 5 minutes of:
5 muscle-ups
10 cleans
Men use 155 lb.
Women use 105 lb.

After Bash:
Practice Kipping HSPU

-Mondays Mobility Work when finished
10 rounds (w/pvc)
10 sec overhead squat hold at right above rock bottom
10 sec lunge hold left then right

45-49
(Masters Men 45-49, Masters Women 45-49)
Complete as many reps as possible in 5 minutes of:
5 muscle-ups
10 cleans
Men use 155 lb.
Women use 105 lb.

50-54
(Masters Men 50-54, Masters Women 50-54)
Complete as many reps as possible in 5 minutes of:
5 muscle-ups
10 cleans
Men use 135 lb.
Women use 95 lb.

55-59
(Masters Men 55-59, Masters Women 55-59)
Complete as many reps as possible in 5 minutes of:
5 dips
10 cleans
Men use 135 lb.
Women use 95 lb.

60+
(Masters Men 60+, Masters Women 60+)
Complete as many reps as possible in 5 minutes of:
5 dips
10 cleans
Men use 115 lb.
Women use 75 lb.

GOOD LUCK JOHN KENNEY SR.!!!!!!!!
-John will be competing in the qualifier workouts this weekend for his chance to make it to the CrossFit Games. We all will be doing the workouts as well along side him. Lets GO!!!

Friday, April 24th 2015
Warm Up:
400 Meter run
+
Squat Prep

Strength/Skill:
OTM 8
E- 3 Front Squats 75-80%
O- rest

Masters Qualifier WODs (click here for link and division standards)
Event 3 Variations

40-44
(Masters Men 40-44, Masters Women 40-44)
2 rounds for time of:
1,000-meter row
50 thrusters
30 chest-to-bar pull-ups

Men use 65 lb.
Women 45 lb.

45-49
(Masters Men 45-49, Masters Women 45-49)
2 rounds for time of:
1,000-meter row
50 thrusters
30 chest-to-bar pull-ups

Men use 65 lb.
Women 45 lb.

50-54
(Masters Men 50-54, Masters Women 50-54)
2 rounds for time of:
1,000-meter row
50 thrusters
30 chest-to-bar pull-ups

Men use 65 lb.
Women 45 lb.

55-59
(Masters Men 55-59, Masters Women 55-59)
2 rounds for time of:
1,000-meter row
50 thrusters
20 chin-over-bar pull-ups

Men use 45 lb.
Women 35 lb.

60+
(Masters Men 60+, Masters Women 60+)
2 rounds for time of:
1,000-meter row
50 thrusters
20 chin-over pull-ups

Men use 45 lb.
Women 35 lb.

Thursday, April 23rd 2015
Warm Up:
Dynamic Warm Up
+
Plyos

Strength/Skill:
2-3 rounds of the "Sprint"
empty sled 40 yards
8 box jumps
rest as needed between rounds

#42315
WOD
100 Double Unders
50 Hand Stand Pushups (10 Wall walks)
40 T2B
30 Shouder to Overhead (160/100)
90' Front Rack Lunge Walk
(cap 20)

Wednesday, April 22nd 2015
Warm Up:
Agility Ladder

Strength/Skill:
Back Squat 4x5 reps @80%
*Ring Muscle up drills between sets
-Slow transition drill
-Strict MU assisted

#42215
WOD
20 Bar Facing Burpees
20 Hand Squat Snatch 135/95
20 Ring Muscle ups (sub=30reps-RR/Dip)
20 Hang Squat Snatch
20 Bar Facing Burpees
(cap 16)

Extra when finished:
100 Band Pull aparts

Tuesday, April 21st 2015
Warm Up:
OTM 9
1- Hollow Rocks
2- 30 Seconds of swings
3- 15 Wallballs

Strength/Skill:
Build to a 2 Rep Bench Press in 12min

WOD
#42115
30 AMRAP
400M run
2 Rounds of Cindy
-5 Pullups
-10 Pushups
-15 Air Squats

_finish with stretch on coach

Monday, April 20th 2015
Warm Up:
500M row
+
Clean and Jerk Prep on the turf

#42015
WOD
OTM
Clean and Jerk Ladder
-Entry Weights (30/45/65/95/115)
Pick a starting weight and continue through bars each min, weight is already preset on the bar in increments of 10 LBs
For the first round Squat Clean and Jerk
For the second round Power Clean and Jerk
-for the 2nd round you must start where your first round started

Aux Work:
3 Rounds
20 Yards of Broad Jumps
15 GHD Sit ups
10 Strict T2B

-Mobility Work when finished
10 rounds (w/pvc)
10 sec overhead squat hold at right above rock bottom
10 sec lunge hold left then right
_______________________
Saturday, April 18th 2015

WOD
OTM 15
Min 1- Calorie row
Min 2- Burpee to plate
Min 3- Back Squat (115/75)

-In teams of 3, rotate through each movement on the minute accumulating as many reps as possible (score)

-The first round or first 3 min you will do 30 seconds of work per minute, the 2nd round the next 3 min 35 seconds of work, then 40 seconds, 45 seconds, and for the last and final round 50 seconds of work for each movement
+
rest 10 min
mile relay with partners 200m at a time

Friday, April 17th 2015
Warm Up:
OTM 10
E- planks (change position each min)
O- 30 sec double unders

Strength/Skill:
In 20 min find max in
Push press
Overhead squat

#41715
WOD
9 Amrap
2,4,6...
Deadlift
Pullup
Jerk
135/95

Extra????
OTM 10
100 Meter sprint

Thursday, April 16th 2015
Warm Up:
Gymnastics work on coach
Hollow rocks
Rolls

Strength/Skill:
Otm 10
2-3 Power Snatches @70-80%

#41615
WOD 3 of Wodupnation Spring Series

WOD 3: Jump on it
For Time:
P1) 5 Burpee Box Jumps
P2) 5 Burpee Box Jumps (20”) step ups allowed but not suggested
P1) 10 Ground to Overhead (snatch, clean and jerk, viper…)
P2) 10 GTO   RX Division{Under 45 (135/95) Over 45 (115/75)}SCALED Division (95/60)
P1) 5 Burpee Box Jumps
P2) 5 Burpee Box Jumps
P1) 15 Pull-ups   Scaled Division (Shoulder to overhead 95/60)
P2) 15 Pull-ups
P1) 5 Burpee Box Jumps
P2) 5 Burpee Box Jumps
P1) 20 Dead Lifts
P2) 20 DL RX Division {Under 45(205/145)Over 45(185/125)} Scaled Division (165/110)
P1) 5 Burpee Box Jumps
P2) 5 Burpee Box Jumps
P1) 25 Thrusters
P2) 25 Thrusters RX Division {Under 45(45/45) Over 45(45/45)} Scaled Division (45/30)
P1) 5 Burpee Box Jumps
P2) 5 Burpee Box Jumps
P1) 30 Double Unders
P2) 30 Double Unders Scaled Division 60 Singles

Description:
-For time, each athlete performs all of their designated movements, one athlete working at a time. There will be one bar, it is athlete’s responsibility to add or remove weight. There is a 9-minute cap.

Extra:
Strict Pullups with Negative, 3 sec down from top x 5 reps x 3-5 sets
Hollow rock 30 sec between
1 mile run

Wednesday, April 15th 2015
Warm Up:
Otm 9
30 sec work
Min 1- swings
Min 2- db row 8/8 reps
Min 3- burpees with max height jump

Strength/Skill:
OTM 8
E- 4-6 reps bench of feel
O- 4-6 reps bar muscle ups (sub= jumping bar muscle ups)

#41515
WOD
3 Rounds for time
50 cal row or 800 meter run
150 double unders
50 Walking Lunges
(Cap 25)

Extra when finished:

100 Band Pull aparts

Tuesday, April 14th 2015
Warm Up:
800 meter run
+
2-3 Rds
10 strict tucks on bar (hanging toes straight then with no kip knees as high as possible)
15 GHD sit-ups
5 deficit hspu negatives (use paralleles if possible, 10 sec negative)

Strength/Skill:
#41415 (with partner)
WOD 2 of Wodupnation Spring Series
Death by Front Squats reps - 7,9,11…..

RX Division {Under 45 (175/125) Over 45 (155/105)}
Scaled Division (135/95)
Description:
-On the minute, 7 Front Squats are performed. The next minute 9, next minute 11…
-Athletes can divide the reps up however they choose.

-Extra Work-
3 rounds
50 banded good mornings
YTW's
10 T2B
Hand Stand hold with partner

Monday, April 13th 2015
Warm Up:
2 Rounds
50 Yards of lunges
10 Toes through rings
10/10 Single arm KB Swing
10 V-Ups
+
Movement Prep on coach

Strength/Skill:
Snatch Grip Dead Lifts 5-5-5-3-3-3
*20 sit-ups after each set

#41315
WOD
5 rounds for time:
12 Hang power clean and jerks
9 Thrusters
6 Power snatches

RX 115/75
Masters 95/65
Scaled 75/45

-Mobility Work when finished
10 rounds (w/pvc)
10 sec overhead squat hold at right above rock bottom
10 sec lunge hold left then right

____________________________
Monday, April 6th 2015
Warm Up:
(on coach, REVIEW)
KB Swings
Rope Locks
Planks
GHR intro
200 Meter runs

#4615
WOD
5 Rounds for time
2 Rope Climbs
6 Power Cleans (185/115) Masters (155/95) Scaled (115/80)
12 Dips

Strength/Skill:
Post Wod work
3x10
Bench
Glute Ham Raise

-Mobility Work when finished
10 rounds (w/pvc)
10 sec overhead squat hold at right above rock bottom
10 sec lunge hold left then right

Tuesday, April 7th 2015

Warm Up:
2K row
*OTM Burpee 1,2,3……..
-if you don't make it within the min for burpees, stop the burpees and finish row

Strength/Skill:
Back Squat 5-5-5-5-5 (build each set have a plan to end @ above 5RM)
Kipping C2B 7-7-7-7-7 (no butterfly, strong kip)
GHD Sit-ups 15-15-15-15-15

-Extra Work-
50 banded good mornings
YTW's

Wednesday, April 8th 2015
Warm Up:
3 rounds (on coach)
L-Sit Holds 20-40 sec
2 Wall Walks with pause
Muscle Up Work -slow transition drill, strict muscle up work

Strength/Skill:
5 AMRAP
Muscle up on rings (competition style ring row with negatives 3 seconds down)

#4815
WOD
3 Rounds for time
15 Cals or 200M run
30 Front Rack Lunge Steps 115/75
45 Double Unders

Mobility Work when finished:
3 Position Snatch with Bar or PVC pipe, hold bottom and top positions, focus on bar path
-can build, no more than 70%

Extra when finished:

100 Band Pull aparts

Thursday, April 9th 2015
Warm Up:
OTM 10
E- 20 sit ups
O- Bear Crawl 20 Yard slow or 20 yard HSW

Strength/Skill:
Every 90 Seconds for 8 rounds
2 Cleans + 2 Front Squats + Push Jerk + Split Jerk

#4915
WOD
14-12-10-8-6
Hand Stand Pushups
KBS 70/45 x2
Push Ups

Extra:
HSPU Negative, 3 sec down from top x 10-20 reps, work on staying in tripod psoition
1 mile run

Friday, April 10th 2015
Warm Up:
5 Min run
Movement Prep On Coach- snatch

Strength/Skill:
10 min to build in 3 position Snatch

#41015
WOD
21-15-9
Overhead Squat 115/75
T2B

Extra???
OTM 10
100 Meter sprint

Saturday, April 11th 2015
Warm Up:
Agility Ladder

Strength/Skill:
Dead Lifts and Negatives on wall-HSPU

WOD
20 Rounds with Partner
3 Back Squats 275/185
6 Box Jumps 30/24
9 C2B Pullups

_______________________________________________
Monday, March 30th 2015

You have until 8pm tonight to submit your scores!
Warm Up:
Medball warm up on coach

Strength/Skill:

Build to a clean and jerk max

#33015

WOD
20-15-10-5
Back Squat 185/125
Swing 70/45
Shoulder to overhead 115/75
X2 double unders (x3 singles)

-Mobility Work when finished
10 rounds (w/pvc)
10 sec overhead squat hold at right above rock bottom
10 sec lunge hold left then right

Extra:
5 x L- Sit holds 20 sec
100 band pull aparts

Tuesday, March 31st 2015

Warm Up:
On coach
Partner Planks Series
Drill the Muscle up
Hand Stand Work

Strength/Skill:
Max Bench Press

#33015
WOD
3 RFT
15 Deadlifts 245/165
15 Hand Release Pushups (if possible 15 yard Hand stand Walk)
15 C2B
15 Dips

-Post WOD stretch-
50 banded good mornings
YTW's

Wednesday, April 1st 2015
Warm Up:
Dynamic

Strength/Skill:

12 min cycle through not for time:
40 yard Sled Sprint
x2 Agility Ladder
Tuck Hold or L-Sit max hold on rings
15 kipps on rings

#4115
WOD
2 Rope Climbs
400 meter run
25 Box Jumps
25 Overhead Squats 135/95
400 meter run
2 Rope Climbs

Mobility Work when finished:
3 Position Snatch with Bar or PVC pipe, hold bottom and top positions, focus on bar path

Extra when finished:
4 rounds
5-10 Ring Pullups
Hand Stand Hold on wall 20-40 sec
+
100 Band Pull aparts

Thursday, April 2nd 2015
Warm Up:
8 rounds
20 sec row for cals
10 sec rest
+
Plyos
Rounds
15 yards of Broad Jumps
5 Max height box jumps
5 MB Pause Squat Throws
-walk around the gym

Strength/Skill:
Front Squat Max

#4215
WOD

8 AMRAAP (partner)
2,3,4…
Row
Clean and Jerk Rx 115/75 Masters 95/65 Scaled 95/60
T2B----Knees to Chest

I row, you clean and jerk, I t2b, you row…….

Extra:
25-20-15
GHD situps
Back Ext

Friday, April 3rd 2015
Warm Up:
5 Min run
Get up routine on coach

Strength/Skill:
Kipping Dip and Kipping HSPU

#4314
WOD
12.2
10 AMRAP
30 Snatches 75/45
30 Snatches 135/75
30 Snatches 165/100
30 Snatches 210/120

Extra:
Parrallette Pushups
Barbell Row

Saturday, April 4th 2015

Warm Up:
Dynamic
+
Movement Prep

WOD (teams of 2) 25 minute cap

30 Burpee box jump overs (24/20)
60 Front Squats (155/105)
30 Burpee box jump over
100 pull ups
30 Burpee box jump overs
60 Dead Lifts (185/125)
30 Burpee box jump over

Monday, March 23rd 2015

You have until 8pm tonight to submit your scores!
Warm Up:
3 rounds
20 Yard Lunge Walk
15/15 Step Up
10 Box Jumps
3 Wall Walks with Pause
10 False grip Ring rows

Strength/Skill:
OTM 10
Build Each set
-Power Clean + Squat Clean + Jerk
+
Pistol Prep
-holds on coachs' command

#32315
WOD
12 AMRAP
40 Pistols (10 right 10 left 10 right 10 left)
20 Squat Clean Thrusters
20 Burpees to target (6" above max reach)

-sub for pistols= step ups on box 35/25 (10 right 10 left 10 right 10 left)
-RX 135/95 Masters 105/80 Scaled 85/60 RX+ 165/110

-Mobility Work on coach when finished

Extra when finished:
5 x 10 ring rows
5 x L- Sit holds 20 sec
100 band pull aparts

Tuesday, March 24th 2015

Warm Up:
3 Rounds
20 KB Swings
20 GHD Sit ups
20 Overhead Squats W/ PVC
3 trips with sled

Strength/Skill:
At the top of every even min for 10 min
8 Back Squats @65-70% of 1RM
2-5 Bar Muscle Ups or Banded BMU Drill

#32415
WOD
3 Rounds for time
30 cals (or 300 yard shuttle)
20 Pullups
10 Power Snatch
Rx 115/75 M 95/65 S 75/55

-Post WOD stretch-
Lunge Hold With PVC overhead-narow grip
Overhead Squats Hold in bottom position
Push up Hold

Extra when finished:
3 rounds
20 Yard Broad Jump
20 hollow rocks hold arch for 5 seconds every 5 reps
+
100 Band Pull aparts

Wednesday, March 25th 2015
Warm Up:
Dynamic Warm Up
+
Hand Stand Hold 20 sec
L Hold on rings 20 sec

Strength/Skill:
At the top of every even min for 10
2-3 Rope Climbs
10 Front Rack Lunges (1 Barbell try and build each set)
10 Push Press

#32515
WOD
Fight Gone Branford
1 Min each Station
KB Swings 55/35
Bench Press 135/80- 115/65- 75/45
WB 20/14
Over Head Lunge 45/25
Cal Row
Rest

Post Stretch led by the hardest worker of the day

Extra when finished:
1-3 x 1000 meter row @ 2k pace
4 x 10/10 dumbell row
+
100 Band Pull aparts

Thursday, March 26th 2015
Warm Up:
8 min run
PVC Warm Up
+
Snatch Prep

Strength/Skill:
OTM 10
Power Snatch + Squat Snatch + Over Head Squat (build)

#32615
WOD
30 Snatches for time 135/95
+
When finished rest 5-7 min
Max distance sled push 200/150

Extra:
25-20-15
GHD situps
Back Ext
+
100 Band Pull aparts

15.5

Saturday March 28, 2015

Warm Up:
Agility Ladder
+
Ring Rows

WOD:
20 minute AMRAP with a partner
5 T2B
5 Dead Lift (185/130)
5 Lateral Burpee over bar
*alternate rounds

__________________________
Saturday, March 21st 2015
YOGA 1030AM YOGA
Warm Up:
OTM 12
MIn 1- Row 15/12 cals
Min 2- 20 Air Squats + 10 Pushups
Min 3- 5-10 Pullups

WOD (team of 2)
20 AMRAP
performs as a relay:
10 Burpee box jumps, 20"
10 Front squats, RX 155/105 Masters 135/95 Scaled 115/75

Friday, March 20th 2015
Warm Up:
Dynamic Warm up
+
Clean Prep

Wod 15.4-- Click here for standards in your division GOOD LUCK and HAVE FUN!!!!Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men clean 185 lb.
Women clean 125 lb.

Post WOD
Practice some squat cleans with moderate weight 70-80%
-be fluid, all smooth reps
+
Row 3k

Thursday, March 19th 2015
Warm Up:
OTM 10
E- Double Unders 30 Seconds
0- T2B 30 Seconds

#31915
WOD
3 rounds
1 min CAL ROW
1 min SIT UP
1 min 20 Yard Shuttle
1 min KB Swing 55/35
1 min STEP UP 20"
1 min REST

Strength/Skill:
Weakness work
-pick something that needs improvement and get better!

Extra:
25-20-15
GHD situps
Back Ext

Wednesday, March 18th 2015
Warm Up:
1000 meter row
+
Snatch Prep on coach
(include ploys)

Strength/Skill:
A. Bench -max reps (@body weight/ 70%) x 2 sets
B. Back Squat 3-2-1
*Muscle up drill between each set- 10x slow transition drill
-advanced work strict muscle ups, max reps each set

#31815
WOD
9-7-5
Muscle ups (sub=18 Comp-Style Ring Row+18 Parr Pushups)
Squat Snatch (135/95)
+
*included in time 25 over head squats when couplet is finished

Post wod Stretches
Wall Angels
Windmill w/KB

Extra when finished:
1-3 x 1000 meter row @ 2k pace

Tuesday, March 17th 2015
Warm Up:
Dynamic
+
4 rounds
Lateral Push up sprints
W-Drill
*15 Kipps on rings after each round

Strength/Skill:
Get Up routine (arm bar/side plank/get up/ windmill/ squat)

#31715
WOD
20 AMRAP (team of 2)
30 Lateral Burpees over bar
30 C2B
30 Power Cleans
(each round power cleans increase in weight)
*115/75
135/95
155/105
185/115
205/125-AMRAP

Team Stretch to finish

Extra when finished:
3 rounds
3 Wall Walks w/ 10 second pause
20 hollow rocks hold arch for 5 seconds every 5 reps

Monday, March 16th 2015
You have until 8pm tonight to submit your scores!
Warm Up:
3 rounds
20 Swings
10/10 single arm Row
10/10 Single Arm Press
6-10 Strict Pullup

Strength/Skill:
A1. DeadLift 3-2-1 off feel
A2. 16 T2B

#31615
WOD
3 Rounds for time
500 Meter row
12 Deadlifts (body weight)
21 Box Jumps 24/20

Post WOD stretch:
3 rounds 30 seconds each
Overhead Squat Holds w/ PVC
Overhead lunge hold

Extra when finished:
3-5 Rounds
-10 ring rows
-L- Sit holds 20 sec
-5 inch worms

________________________________________
Treat every WOD, every day, like it is an open day…. This will decrease your anxiety come game day. Prepare yourself mentally, have a PLAN! Everything matters from the warm up to the cool down.

Saturday, March 14 2015
Warm Up:
Agility Ladder
+
Bar work

Strength/Skill:
With Partner Build to a heavy Hang Squat Clean

WOD
Team of 2
7 AMRAP
7 Pull ups
7 Bar facing burpees
7 Hang Squat Cleans 95/65 (I do 7 Pullups you do 7 Burpees I do 7 Hang Squat Cleans you do 7 Pullups…..)

rest 5 min

5 AMRAP
5 Pullups
5 Bar Facing Burpees
5 Hang Squat Cleans 95/65

Friday, March 13th 2015
Warm Up:
Dynamic Warm up on coach
+
3 Rounds
1 Muscle up
5 Wall ball
10 Double unders

Post WOD work:
3-5 Rounds
15 Competition Style Ring Rows
15 Dips
30 situps

WOD BELOW - CLICK HERE for standards

Thursday, March 12th 2015
Warm Up:
300 meter row light…
then
5 x 250 meter row rest 1 min between sets (max effort)
+
Heavy Sled Pushes and Stone Carries

Strength/Skill:
Monkey Bars

WOD
25-20-15
Knees to elbows
Overhead Lunge Walk 20 Yards after each set 115/75

Wednesday, March 11th 2015
Warm up:
Dynamic
+
Plyos

Strength/Skill:
30 Back Squats for time @65% of 1 rep max (cap 5 min)
- after completed, rest 90 seconds, put on 85% of 1 rep max and do 1 set AMRAP at this weight

WOD
For time:
18 Thrusters 95/65
40 Double Unders
16 Thrusters 115/75
40 Double Unders
14 Thrusters 135/95
40 Double Unders
12 Thrusters 155/105
40 Double Unders (if you have triples end this wod with 20 triple unders)
(cap 16 min)

Tuesday, March 10th 2015
Warm Up:
10 Laps
3 Rounds
8 Kipps on bar
10 KB Swings
20 Sec Hold on rings Knees to chest

Skill:
Hand Stand Practice/ Walks /Holds
+
OTM 8
Min 1- 4 T2B + 10 Box Jumps
Min 2- 5 T2B + 9 Box Jumps
-increase 1 T2B each set and decrease 1 for Box jumps

WOD
12-9-6
Hang Power Clean 165/105
Bench 165/95
250 Row after each set
*EMOM- every even min 1 rope climb, stop wherever your at and complete
Rx+ BW

-post wod, Band stretch
Monday. March 9th 2015
Warm Up:
1000 Meter row
+
PVC and Bar Warm Up

Strength/Skill:
Power Snatch
OTM 8
MIn 1- 8 reps
Min 2- 7 Reps
Min 3- 6 Reps
-continue every min for 8 min till you are down to 1 rep. Try and increase weight each set while the reps decrease.
- Once finished, practice squat snatching 5-8 reps @ the last rep you power snatched

WOD
15 AMRAP
3-5 Bar Muscle Ups (sub= Pullups + Dips)
10 Front Squats 165/105

-Partner Stretch when finished

Extra:
Heavy- Speed Work on sleds
+
Tuck holds on rings 15-25 sec
Saturday, March 7th 2015
Warm Up:
Kb Warm Up on coach

Skill/Strength:
Build in Complex
Power Clean + Push Press, Hang Squat + Push Jerk, Squat Clean + Split Jerk
-try and not drop bar at all during complex

WOD
20 AMRAP
10 Box Jumps 24/20
10 Hand Release Pushups
10 Power Cleans 95/65
- with a partner alternate between movements, partner A does 10 box jumps, as soon as completed partner B does 15 Hand release Pushups, Partner A does 10 Power cleans, Partner B does 10 Box Jumps........continue till AMRAP is over

Friday, March 6th 2015

-another workout. Let's attack!

If you are competing in the 2015 CF Open, Please review standards for your division here. 5AM set the TONE like last week please!

Warm up:
500 meter row light
+
Pvc/Bar warm up (on coach)

WOD
Workout 15.2
For as long as possible:

From 0:00-3:00
2 rounds of:
10 overhead squats (95 / 65 lb.) ******overhead squat substitute for those who cannot perform, do front squats
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats (95 / 65 lb.)
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats (95 / 65 lb.)
14 chest-to-bar pull-ups

------follow same pattern…….

Extra Work:
Front Squat 5-5-5-5-5-5 (build of feel)

Thursday, March 5th 2015
Warm Up:
Agility Ladder
+
3 rounds
5/10/5 shuttle
60 yard shuttle

Strength/Skill:
5 rounds not for time
3 bench (increase each set)
1-2 Rope Climb

#3515
WOD
21-15-9
Power Clean 135/95
Dips

Extra:
25-20-15
GHD situps
Back Ext

Wednesday, March 4th 2015
Warm Up:
PVC Warm Up

Strength/Skill:
OTM 10
2 reps Snatch (starting @60%) build off feel

#3415
WOD
1000 Meter row
50 Thrusters
30 Pullups

Extra when finished:
4 Rounds not for time
10 Push Press (build each set)
10 T2B

Tuesday, March 3rd 2015

Warm Up:
Dynamic
+
Sprints

3 rounds
15 KB swings
10 Broad Jumps
15 Kipps on rings

#3315
WOD
10-1
Deadlift 245/165
Bar Facing Burpees

When finished:
3 rounds
-max muscle ups full recovery (if your less than 3, get a total of 10 for all the sets) sub= 8 strict ring pullups
-Double KB clean and press 8 reps

Extra:
3k row

Monday, March 1st 2015

You have until 8pm tonight to submit your scores!
Warm Up:
OTM 10
E- Double Unders 30 seconds
O- Row 30 Seconds
+
Movement Prep on coach

Strength/Skill:
Back Squat 3-3-3-3-3 (build each set)

During rest practice free standing hand stand 20 second holds

#3215
WOD
3 rounds for time:
15 Overhead Squat 135/95
15 Box Jump 24/20
+
30 Cal finish (included in overall time)

Extra when finished:
5 x 10 ring rows
5 x L- Sit holds 20 sec

-----------------------------------------------
Saturday, February 28th, 2015

Amazing Job with the open!!! So proud of everyone and we cannot thank you all enough for all of the effort/support of one another. Hope you had fun!! Make sure you all post your scores so we can verify. Keep it up, 4 weeks to go!!!!! Also, for those that came to cheer on the coaches today, thank you so much! Another great workout today

Warm Up:
Partner 2000 meter row (switch every 250)
+
Dynamic Warm up

WOD
20 AMRAP
Partner A
-100 yd farmers walk (55/35)

Partner B
AMRAP
5 Burpee Pullups
10 front squats 95/65
15 wall balls 20/14
-start wherever partner left off

Cool down:
On coach stretch

The 2015 CrossFit Season has begun! Remember to enjoy each workout, don't over think, stay within yourself and focus…. focus on YOU! Don't worry how fast the next person is going, or the classes ahead of you. It is just another workout we are doing at BCF! You have all worked so hard, now showcase it. ---Encourage one another, inspire each other.

February 27th 2015
Warm Up:
500 meters on the rower
2 rounds
10 kb swings
10 kipps on the bar
+
Barbell Warm up on coach
-movement prep
-Build to a heavy clean and jerk
-stategy

WOD
15.1 and 15.1a

If you are participating in the open workouts, please review link here for your division. CLICK HERE

Thursday, February 26th 2015
If you are doing the open workout tomorrow, we recommend take today off or come in and row/bike/ run+stretch.

Warm Up:
Dynamic Warm up

Skill/Strength:
OTM 12
E- KB Clean and Press 8 reps Building
O- 100 yard shuttle (5 back 10 back 15 back 20 back)

WOD #22515
15 AMRAP
25 Cals on rower
25 Air Squat
25 Sit Up
25 Walking Lunges

Extra:
Practice a skill you need improvement on

Wednesday, February 25th 2015

Warm Up:
Agility Ladder
+
3 rounds
15 Kipps on rings
10 Broad Jumps
8 Tuck Jumps

Strength/Skill:
OTM 12
Min -1 Clean Complex (power clean+ 3 front squats+ jerk) no more than 75% of clean, stay fresh
Min- 2 Strict Ring Rows 8-12 Reps ***RX+ Strict ring MU max reps
Min- 3 Toes to rings 8-12 reps

WOD #22515
12 AMRAP
-Run or row-
Before the run or row complete:
6 Rounds
10 Push Press (135/95) (115/75)
25 Double unders
(2 scores= time for the rounds and distance)

Extra:
25-20-15
GHD Back Ext
GHD Sit Ups

Tuesday, February 24th 2015

Warm up:
6 AMRAP (teams of 2)
Max Cals in min
Max KB Swings in min
-Switch every min, add total reps

Strength/Skill:
Snatch Prep / Bar Mu Prep
+
OTM 10
E- 4-6 Bar Muscle Ups or jumping bar MU on box
O- 2 Hang Snatches-(70-80%)

WOD #22415
21-15-9
Power Snatch (115/75)
Pullup
Ring Push up

(cap 14)

Extra:
4-8 x 500 meter row @ minus 2 second from 1000 pace
--if you rowed 3:30 for 1000 meters- your 500M pace would be 1:45, so try and hold on to 1:43 each round

Monday, February 23rd 2015

Warm Up:
PVC Warm Up on coach + Band Mobility

#22315
WOD
12 AMRAP
-6 rope Climbs-
30 Overhead Squats 95/65 ---Masters 75/45
10 Bar Facing Burpees
20 Overhead Squats 115/75 -------- Masters 85/55
20 Bar Facing Burpees
10 Overhead Squats 135/95---------Masters 105/65
30 Bar Facing Burpees

Strength/Skill:
A1. Back Squat 8-6-4-2
-Building each set for max weight
A2. 25 Sit ups

Extra:
5 Rounds
20 Sec static hold @finish of ring row
10 Burpees

-------------------------------------------------------
Saturday, February 21st 2015

Warm Up:
Dynamic Warm up

Strength/Skill:
OTM 10
-with partner
Build in weight -Power Clean + Hang Squat Clean

start with a moderate weight 50-60% 1RM Clean

#22115
WOD (w/ a partner)
20 AMRAP
100 WB (20/14)
70 T2B
60 Clean and Jerks (115/75)RX (95/65)Masters
50 Pullups
40 Dips

Friday, February 20th 2015
Warm Up:
2 rounds
200 meter row
20 KB Swings
20 Pushups
15 KB Swings
15 Pushups
10 KB Swings
10 Pushups

Skill/Strength:
A1. Dead Lift -build to a new of 5 rep max
A2. 2-5 Strict Muscle ups on rings or stict ring pullups or jumping pullups with negative

WOD #22015
21-15-9
DeadLift (225/135)
Thruster (95/65)
+
30 Burpee Box Jump finish 20"

Extra??:
Death by 10meters
or
Death by 20 meters

Thursday, February 19th 2015
Warm Up:
4 Rounds
15 GHD sit ups
10 Stict Knee to chest
5 Rope Locks
30 Seconds of double under practice or triples

Skill/Strength:
A1. Front Squat -build to new 5 rep max
A2. 3 Max height vertical jumps to target

WOD #21915
100 Doube Unders (300 singles)
30 Front Squats 135/95
30 Pullups
30 Front Squats 135/95
100 Doube Unders

Extra:
2k row for time
+
Farmers Walk 300 yards 70/55
-every drop 20 Air Squats

Wednesday, February 18th 2015
Warm Up:
3 Rounds
15 Kipps on Rings
10 Muscle up Transitions
5 Strict Muscle up assisted with Partner or 5 Banded Transitions

Strength/Skill:
A1. Bench -5x5 reps @90% of 5 rep max
A2. Max height box jump 5 reps between sets

WOD #21815
15 Muscle up buy in (sub = 15 Ring Rows and Dips)
+
10 AMRAP
10 Hang Power Cleans 95/65
10 Font Rack Lunges 95/65
10 T2B
+
15 Muscle up cash out

Extra:
4-8 x 500 meter row @ minus 2 second from 1000 pace
--if you rowed 3:30 for 1000 meters- your 500M pace would be 1:45, so try and hold on to 1:43 each round

Tuesday, February 17th 2015
Early?! -1k row for time

Warm up WOD:
3 rounds
15 Wall Balls
15 Kb Swings
15 Air Squats
2 rope locks

Strength/Skill:
A1. Back Squat -Build to new 5 rep max (5-5-5)
A2. L-sit on rings 30 seconds between each building set (sub=knees tucked)
A 3. Double KB Row 10 reps

WOD #21715
12 AMRAP
12 Cals on Rower
2 Rope Climbs
10 Back Squat 185/115

Extra:
2-4 rounds
10/10 KB single Arm Row
1 Min Plank
1 Min Flutter Kicks

Monday, February 16th 2015

Warm Up:
Hurdle Drills into Agility Ladder

Strength/Skill:
OTM 10
Build in weight -Power Snatch + Hang Squat Snatch

WOD #21615
-Buy in 20 Burpees
Power Snatch 10/8/6/4/2 (135/95)
After each set of snatches -Shuttle 120 yards (20 and back 3 times)
-Cash out 30 Burpees

Extra:
5 Rounds
10 Burpees
10 Ring Rows

Saturday, February 14th 2015
Warm Up:
(On Coach)
Grab a Partner, a bar, and a platform...

Strength/Skill:
A1. Front Squat-5x5 reps @90% of 5 rep max

Partner WOD
20 AMRAP
A- AMRAP
20 WB 20/14
20 Swings (55/35)
20 Step ups 24/20
20 Ring Rows- competition style (RX+ 8 muscle ups)
B- 8 squat clean thrusters (115/75) RX+ 135/95
-partner B starts off where partner A left off on AMRAP when Squats Clean thrusters are complete

Friday, February 13th 2015
Warm Up:
3-5 Rounds (done on coach)
1/1 Get up Routine
12/12 Airplnes
20 Yard overhead walk R-arm with KB
20 Yard overhead walk L-arm with KB

Skill/Strength:
OTM 10
E- Hang Snatch + 3 Overhead Squats Build each set
O- 1-2 Rope Climbs

WOD #21315
12 AMRAP
8 Burpee Box Jumps 24/20
12 KB Snatch 55/35 (6left6right) Sub= 16 Swings
20 Double unders

Extra:
3 AMRAP Sled max distance with partner (200/125)

Thursday, February 12th 2015
Warm Up:
Dynamic Warm up
+
Push up Sprints and Sleds
+
Pistol Work

Skill/Strength:
Build to 5 rep max Push Press

WOD #21215
20 AMRAP
Mary
5 Hand Stand Pushups
10 Pistols
15 Pullups
or
Cindy
5 Pullups
10 Pushups
15 Air Squats

Extra:
Farmers Walk 300 yards 70/55
-3x10 strict T2B w/ partner

Wednesday, February 11th 2015
Warm Up:
3 Rounds
8/8 KB step up over box 20"
10 Box Jump overs
12 Kipps on the rings
20 Sec L sit on rings

Strength/Skill:
A1. Dead Lift -5x5 reps @90% of 5 rep max
A2. 5 Wall balls max distance height 5 Slams

WOD #21115
For Time: GO
1000 Meter Row
20 Burpees
30 Swings 55/35
40 T2B
500 Meter Row

Extra:
1 min max calories on air dyne
+
2-4 rounds
1 Min Plank
1 Min Ring Row
1 Min Flutter Kicks

Tuesday, February 10th 2015
Warm up:
3 Rounds
12 Renagade Rows
10 Alternating Single Arm KB CLean and Press
8 Hand Stand Pushups or Negatives on Wall sub = 2 Wall Walks w/ 20 sec hold
6 TALL clean Drills and Jerks- add weight each set

Strength/Skill:
A1. Bench -5x5 reps @90% of 5 rep max
A2. 5 x 25 Situps + Clean Prep- start to build your bar for the WOD

WOD #21015
1 Min Clean
1 Min Muscle ups
1 Min Shuttle
2 Min Clean
2 Min Muscle Ups
2 Min Shuttle
1 Min Clean
1 Min Muscle Ups
1 Min Shuttle

Notes-
RX= 90% of Body wt for men/ 80% for women, if not possible 70-80% of you Clean 1RM
Substitution for muscle ups is C2B Pullups
Shuttle= 15 yards and back = 1 rep
Score is total reps for

Extra:
100 pushups throughout your day
+
4-8 x 500 meter row @ minus 2 second from 1000 pace
--if you rowed 3:30 for 1000 meters- your 500M pace would be 1:45, so try and hold on to 1:43 each round

Monday, February 9th 2015
Warm Up:
OTM 10
E- 30 Seconds of double unders or practice + 30 Seconds of sit-ups
O- 15 Airs Squats 10 Ring Rows or 5 Strict Pullups

Strength/Skill:
A1. Back Squat -5x5 reps @90% of 5 rep max
-if you did not find 5 rep max last week find one now, then if time hit some sets @90% of that for 5 reps
A2. 3 Broad Jumps MAX distance

WOD #2915
10-9-8-7-6-5-4-3-2-1
Dead Lift
Front Squat
STO
-40 Double unders after each set
-RX 115/75 Masters 95/65 RX+135/95
-25 Min Cap

Extra:
Set a max hang from bar
+
100 Seconds of L-Sits, every break 10 burpees

_________________________
Saturday, February 7th 2015
Warm Up:
OTM 12
Min 1- 5 kipps & 10 T2B
Min 2- 10 Burpees
Min 3- KB Front rack Walk (55/35) for 45 seconds

Strength/Skill:
Clean and Jerk build to heavy single

WOD #2715
In team of 4
22 AMRAP
AMRAP - Front Rack Lunges 135/95 Mast 115/75
Row 200 meters @1000m pace
AMRAP- Power clean 155/105 Masters 135/95
Rest
-every movement is paced on the person rowing, switch to each movement after row is complete, rest after power cleans till rower is complete
-score is teams total reps

Friday, February 6th 2015
Warm Up:
Dynamic Warmup

Skill/Strength:
Bench
3x5 reps @90% of 5 rep max
+
Build to 5 rep max Front Squat in 10 min
+
WOD #2615
21-18-15-12-9-6-3
Front squats (135/95)
Pullups
-scaled 115/75 front squats and competition style ring rows, no bands allowed today, treat this like a CF open workout!!!

Extra:
5 AMRAP Sled max distance with partner (225/155)

Thursday, February 5th 2015
Warm Up:
500 meter row
+
Movement Prep / Bar Warmup on coach

Skill/Strength:
Snatch build to heavy single then back down to 80-85% for 5-10 singles
-8 T2B after each set, legs as straight as possible

WOD
15 AMRAP
5 Squat Snatch 135/95
25 yard Hand stand walk (Sub=5 Wall Walks)

-scaling options power snatch + overhead squat

-Off on Ramp 20 KB swings for snatches, another 1-2 weeks of skill work then we can start to slowly integrate snatches into a WOD, if it takes longer than this… it takes longer than this

Extra:
10 Sled trips for time 135/95 (up and back is one)
Farmers Walk 300 yards 70/55
-3x10 strict T2B w/ partner

Wednesday, February 4th 2015
Warm Up:
6 Amrap
5 Pullups / jumping= sub
10 push-ups
15 Squats

Strength/Skill:
5 rep max Deadlift
-off on ramp, build off feel here and be smooth with each rep, don't be a hero
-10 pistols during break or assisted pistols with partner

WOD #2415
250m row
8 Muscle ups (sub= 20 pullups)
16 Goblet Squats 70/45
24 burpees
16 Goblet Squats 70/45
8 Muscle ups
250m row

rest 5 minutes

3 rounds for time
12 Dead Lifts 165/110
6 Shoulder to overhead

Extra:
2-4 rounds
1 Min Plank
1 Min Ring Row
1 Min Flutter Kicks

Tuesday, February 3rd 2015
Warm up:
Dynamic Warm up
+
60 yard shuttle x 4 sets (record fastest time on board)
-first 2 with sand bag
-next 2 without

Strength/skill:
Build to a new 5 rep max strict press
+
After each set complete 8 strict competition style ring rows

WOD
3 rounds for time
10 clean and jerks (135/95)
15 Dips (sub= hand release pushups)
20 KB swings 70/55
RX+ 165/105

Extra:
100 pushups throughout your day
-If you missed yesterday and want to get the back squats in after PLEASE…. do it
+
4-8 x 500 meter row @ minus 1 second from 1000 pace
--if you rowed 3:30 for 1000 meters- your 500M pace would be 1:45, so try and hold on to 1:44 each round

HOME WOD
10 AMRAP
10 Jumping Air Squats
10 Air Squats
5 Burpees
5 Pushups
30 High Knees (knees to belt line)

Monday, February 2nd 2015
Warm Up:
3 rounds
21 Hollow rocks every 7 hold for 10 seconds in arch position
15 Cals on rower
9 Kipps on the rings

Strength/Skill:
Build to a heavy 5 rep max for Back Squat

During rest perform 20 double unders, or 10 triples

WOD #2315
10 AMRAP
Acending Ladder 2,4,6,8......
Back Squats from the rack 225/135
-after each round 2 rope climbs
+
rest 3 min
row 70 Cal for time

Extra:
90 Seconds of L-Sits, ever break 10 burpees

_________________________
Monday, January 26th 2015

Warm up:
OTM 10
E- 10 Seconds of fast singles 20 Seconds of double unders +5-10 Pushups
O- 20 Seconds of False grip Pullups or ring rows

Strength/Skill:
Snatch Prep
+
In 15 MIN Build to a heavy 3 position Snatch from top to bottom
-position #1-high hip
-position #2- top of knee
-position #3- from the ground
+
After each set do 3 vertical jumps to a target

WOD #12615
Sprint for time:
25 C2B Pullups
15 Squat Snatches
25 C2B Pullups
-Rx 135/95
-Masters 105/70

Off On ramp alternative-
Because it is still very early with you learning the snatch, to yield the intensity we want for this WOD we can do:
25 Pullups or Ring rows
20 Box jumps
25 Pullups or ring rows
20 Box Jumps

Extra:
100 pushups throughout your day
+
4-8 x 500 meter row @1000 pace from last week
-if you rowed 3:30 for 1000 meters- your 500M pace would be 1:45, so hold that each round

Tuesday, January 27th 2015
Warm Up:
2-4 rounds (YOU decide if you want to put the work in!)
25 Yard lunge walk (add weight after first set w/ KB's)
15 Kips on rings
40 Second Bar hold w/ knees tucked as high as possible
2 Wall Walks

Strength/Skill:
OTM 10
E- 5 reps Back Squat @74-82% + 4 bounds
O- rest

WOD #12715
10 AMRAP
-8 Hand release Pushups
-6 Front Squats (55/35KB or 115/75)
4 Thrusters
2 Strict Press
-1 Rope Climb

Extra:
150 yard front rack KB walk 70/45
+
5 x 5 Box jumps + 60 yard shuttle
rest 1 min

Wednesday, January 28th 2015
Warm Up:
Dynamic Warm Up (w/ hollow rocks on coach)
+
W Drills (angle shuffle + sprint through)

Strength/Skill:
OTM 10
E- Strict Pull-ups 6-12reps (chest to the bar if possible)
O- Strict Dips 8-12 reps

WOD #12815
20 AMRAP
5 Clean and Jerks 185/115
10 Bar Facing Burpees
20 Cals on Rower or 200 meter run

Extra:
500 meter row cool down
+
2-4 rounds
1 Min Plank
1 Min Ring Row
1 Min Flutter Kicks

Thursday, January 29th 2015
If your here 10+ min early row 2K for time or do it after!
Warm Up:
2-4 Rounds
10/10 KB row
15 Swings
15 Kips on the Rings
10 Strict Banded Strict Muscle Up Drills

or 3 Strict Muscle ups, with or without partner

Skill/Strength:
OTM 10
E- 1 Rep Overhead Squat (build off feel)
O- 5 reps Dead Lift @74-82%
-2 bars needed

WOD #12915
In 90 seconds complete:
15 Overhead Squats (135/95) - (sub=70/55 KB swing)
12 yard shuttle AMRAP
-rest 60 seconds x 4 rounds
-1 point for every shuttle

Extra:
Farmers Walk 300 yards 70/55
-3x10 strict T2B w/ partner

Friday, January 30th 2015

Warm Up:
4 rounds
1 sled trip
20 Glute Bridges
5 Jumping Chin-ups

Skill/Strength:
Clean Prep
+
In 15 MIN Build to a heavy 3 position Clean from top to bottom
-position #1-high hip
-position #2- top of knee
-position #3- from the ground
+
After each set do 3 vertical jumps to a target

WOD #13015
14 AMRAP
60 Cal Row
50 T2B
40 WB 20/14
30 Clean 135/95
20 Muscle ups (sub=burpee C2B pullup)

Extra:
3 AMRAP Sled max distance with partner (200/125)

Saturday, January 31st 2015
Warm Up:
Agility Ladder
+
Sprints and weighted step up overs

Strength/Skill:
Bench- build to a new 5 rep max, once completed hit 2 more sets @90% of 5 rep max
+
After each set 5-10 C2B pull-ups

WOD #13115
Teams of 2
AMRAP 2: Front Squats (135/95)
AMRAP 2: Push Jerks
AMRAP 3: Front Squats
AMRAP 3: Push Jerks
AMRAP 4: Front Squats
AMRAP 4: Push Jerks

___________________________
Saturday, January 24th 2015

Warm Up:
Dynamic on coach
+
Carry things

Strength/Skill:
Front Squat
1 rep every 30 seconds @70-80%- For 6 Min
1 rep every 40 seconds @80-85% For 5:20 Min

WOD #12415
18 OTM
Min 1- 30 sec front squat (155/105) / 30 sec Muscle ups (sub=T2B)
Min 2- 20 Sec rest 40 sec cal row
Min 3- rest
-3 person team. Each starts at a different minute
Score is total combined reps for team, each cal is a rep

Friday, January 23rd 2015

Warm Up:
3 rounds
10 Hollow Rocks
10 Kips on Bar
10 Thrusters w/ empty bar

WOD #12315
Complete as many rounds and reps as possible in 4 minutes of:
100/65 pound Thruster, 15 reps
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.
-if 3 rounds is not achieved in 4 min, mark down score then athlete will continue for 8 AMRAP

+
When finished:
Bench 5-5-5-5 (across- add on from last week if all reps were hit last week)
Ring Rows 10-10-10-10
BCF Sprint- get 2 rounds in during breaks of above

Extra:
3 rounds
overhead lunge walk with barbell 20 yards max weight
50 sit ups

Thursday, January 22nd 2015
Do as soon as you get in! On your own
1000 meter row for time:

Warm Up:
3 rounds
10 Strict T2B w/ Partner
10 Strict Alternating Kb Press
10 Box Jumps

Skill/Strength:
Dead Lift
1 rep every 30 seconds @70-80%- For 6 Min
1 rep every 40 seconds @80-85% For 5:20 Min

WOD #12215
3 Rounds for time
15 Hand Stand Pushups (sub=3 wall walks)
12 Bar Facing Burpees
9 Deadlifts (275/185)
(cap 10)

Extra:
3 rounds
10/10 KB single Swing
10/10 KB row
16 Barbell curls
45 Second Bar hold

Wednesday, January 21st 2015

Warm Up:
Dynamic Warm Up
+
Pushups Sprints + kipping practice

Strength/Skill:
OTM 12
E- 1 Rope Climbs @ top of min, 1 RC @:30
O- 1 Squat Clean @ top of min, 1 Squat Clean @:30 (done @ 75-85% of 1RM)

WOD #12115
10-1 Power Clean
1-10 Overhead Squat (sub= overhead lunge 2 steps= 1 rep)
-20 Double unders after each round
RX 115/75 Rx+135/95
(cap 16)

Extra:
3 rounds
6 Broad Jumps
5 Strict Chin ups with pause
4 Vertical Jumps to target
1 min Wall hold

Tuesday, January 20th 2015

Warm Up:
Snatch Prep + Drills

on coach call, false grip ring pull-ups (sub=false grip ring row) x 3-4 sets x 30 seconds during snatch prep

Strength/Skill:
Power Snatch
1 rep every 30 seconds @70-80%- For 6 Min
1 rep every 40 seconds @80-85% For 5:20 Min

WOD #12015
10 Rounds
1 min of
-10 Wall Balls
-100 Yard shuttle
-Max KB swings 55/35
1 min rest
-score is swings

Extra?
3 Rounds
10 Dips
20 Yard KB front rack lunge
25 Sec L-Sit Hold
30 Sec False grip pullups

Monday, January 19th 2015

Warm up:
5 min Jog (if your in early do the extra work first, why not?)

3 Rounds
60 Yard- Kb Front Rack Walks 55/35
40 Yard Sled Push
2 Wall Walks

Strength/Skill:
Back Squats
1 rep every 30 seconds @70-80%- For 6 Min
1 rep every 40 seconds @80-85% For 5:20 Min

WOD #11915
5 Rounds
1 Round of Cindy
(5 Pullups - 10 Pushups - 15 Air Squats)
1 Round of DT
(12 Deadlifts- 9 Hang Power Cleans - 6 Jerks 155/105)
(16 min cap)
+
50 Band pullaparts

Extra:
5x 250 row
rest 1 min

__________________________
Saturday, January 17th 2015

Warm Up:
Dynamic on coach

Strength/Skill:
For 8 rounds every 90 seconds
3- Deadlifts
-set #1-3 -75%
3-6 -80%
5,6 -85%

AMRAP 20 #11715
-W/ Partner divide up however
30 Front Rack Lunges (115/75)
30 Chest to Bar Pullups
30 Power Cleans (135/95)
30 Cal Row

Friday, January 16th 2015

Warm Up:
Hurdle Warm up + Agility Ladder Finish

WOD
12 AMRAP
150 Wallball 20/14
90 Double unders
30 Muscle ups (sub=30 ring pullups+Dips)

Strength/Skill:
For 8 rounds every 90 second
3- Front Squats
-set #1-3 -75%
3-6 -80%
5,6 -85%
+
Finish the reps off from the AMRAP not for time, break them up however you would like

Extra:
3 rounds
overhead lunge walk with barbell 20 yards max weight
20 Ring Rows

Thursday, January 15th 2015

Warm Up:
3rd
3-5 Strict Chin Ups 3 sec pause (sub=jumping negatives)
L-Sit on rings 20 second hold
8 Medball Pause squat throws
60 Sec plank hold

Skill/Strength:
For 8 rounds every 90 second
3-Push Press
-set #1-3 -75%
3-6 -80%
5,6 -85%
+ 4 Broad Jumps after each round max distance

WOD
4 round
16 Swings 55/35
12 Hang Cleans (115/75)
8 Box Jump overs 24/20
60 yard shuttle
rest 1 min between each round

Extra:
3 rounds
10/10 KB single arm Row
16 Body T's
16 Barbell curls

Wednesday, January 14th 2015

Warm Up:
Dynamic
+
3 x 60 yard shuttle -full recovery

Strength/Skill:
Snatch Drills on coach
+
For 8 rounds every 90 seconds 1 Complex:
Snatch DeadLift + Hang Power Snatch + Power Snatch or Squat
-set #1-3 -75%
3-6 -80%
5,6 -85%

WOD
30 T2B
20 Snatches (115/75)
10 Burpees to 9'/8' target
30 Cal Row

+
Bench 5-5-5-5 (across add on from last week) (if someone did 200, and hit all reps last week, bump it up!)
Ring Rows 10-10-10-10

Tuesday, January 13th 2015

Warm Up:
Cycle Through
Skill practice
3-5 rounds (reps are based on you, Drill, Drill, Drill- ask questions)
Muscle up Drills -
5-10 reps Transition Drill, Banded transition, jumping bar or ring, strict w/ partner, strict on
Double unders-
starting with double, on air, timing, hand positioning, if these are easy work triples
Kb step ups-
Get to full extension at the top 55/35
Rope locks-

Strength/Skill:
For 8 rounds every 90 second
3- Back Squats
-set #1-3 -75%
3-6 -80%
5,6 -85%

WOD #11315
20 AMRAP
3 Rope Climbs
15 Back Squats (165/105)
30 Sit-ups
15 Deadlifts

Extra:
300 Yard farmers carry 70/45

Monday, January 12th 2015

Warm up:
5 min Jog

3 Rounds
Front Rack KB Walk 60 yards (55/35) -handles touching
1 T2B + 1 Kipping Pullup x 5 -try not to come off bar or have false kips
5 Head Stands to Press w/ partner

Strength/Skill:
Clean Drills on coach
+
For 8 rounds every 90 seconds 1 Complex:
Clean DeadLift + Hang Power Clean + Squat Clean and Jerk
-set #1-3 -75%
3-6 -80%
5,6 -85%

WOD
11215#
3 Rounds for time:
21 Pullups
15 HSPU (sub=3 Wall walks w/ 3 sec pause @ top)
9 Clean and Jerks (155/105) Masters- (125/80)
(cap 16)

Extra Conditioning:
1000 meter row x 1- 3 rounds
rest= work

__________________________________
Saturday, January 10th 2015

Warm Up:
Quick Dynamic
+
Plank Series/ Ring Row

Strength/Skill:
Build To a heavy 5 rep max Bench Press

WOD
-Alternating rounds throughout
20 Rounds For time:
4 Front Squats 155/105
4 Lateral Burpees over bar

- rest 2min

14 rounds
6 Thrusters 115/75
6 T2B

- rest 2

10 Rounds
8 Burpees over plansed partner

Friday, January 9th 2015
Warm Up:
PVC + Band Mobility warm Up +holds in support 15-30 sec

WOD #1915
open 2012.2
AMRAP 10 Age- 55+
Snatch, 30 reps 75/45 pound 45/35
Snatch, 30 reps 135/75 75/55
Snatch, 30 reps 165/100 100/75
Snatch AMRAP 210/120 120/90

when finished and gathered: (not for time)
3-4 rounds
overhead lunge walk with barbell 20 yards max weight
10 reps Ring Row
10/10 SA Swings
30 Second L- Sit Hold
15 GHD situps
40 Double unders

Thursday, January 8th 2015
Warm Up:
OTM 8
E- Max WB
O- 10 Kips on rings
OTM 4
E- Toes through rings max reps in min
O- Bear Crawl 25 yards or Hand Stand Walk 25 yards

Skill/Strength:
OTM 12
E- 3 Back Squats @80-84%
O- 1 RC (if you can do legless go for it, or attempt legless as high as possible then use feet)

WOD #1815
21-15-9
Over head squat (115/80) (sub=overhead lunge)
Dips
Pistols (goblet=sub)
(cap 16)

Extra:
3 rounds
15 BCF pushups
15 Barbell curls

-Wednesday is Bring a friend day! (BAF)

Wednesday, January 7th 2015
Warm Up:
Quick dynamic

WOD #1715
AMRAP 8
15 Swings (70/55) (15 Air Squats-BAF)
60 yard shuttle-(5 back-10-15)

Strength/Skill:
Barbell warm up
+
OTM 6
-1 Power + 1 Squat Clean and Jerk (65-80% (BAF-8 Box Jumps + 8 WB)
OTM 6
-1 Squat Clean and Jerk (80-85%) (BAF-6 ring row + 6 Push-ups)
+
Off the clock @ your speed
4 Rounds
10-8-6-4 reps
Strict Press
Strict Pull-up (use weight if needed, no bands-partner assisted if needed)

Extra:
30-20-10
Unbroken DU
situps

Tuesday, January 6th 2015
Warm Up:
3 Rounds (on coach)
12/12 Airplanes
3 Wall Walks w/ pause
5/5 bottoms up KB press
+ jumping ring / Jumping Bar Muscle ups

Strength/Skill:
OTM 10
E- Dead Lift 3 reps @80-84%
O- 12 Kips on the bar -feet together no knee bend

WOD #1615
21 Calories on Rower
21 C2B Pull-ups (Sub= pullups)
15 Calories on Rower
15 Ring MU (ring pullups or competition style ring rows
9 Calories on Rower
9 Bar MU (Chest 2 Bar or pullups)
(cap 12)
+
When finished 8 Min of:
1/1 Get ups
30 Seconds of L-Sit holds
30 Seconds Bar holds
30 Seconds of hollow Rocks

Extra:
300 Yard farmers carry 70/45

Monday, January 5th 2015

Warm up:
3 Rounds
200M row
10 Strict T2B w/ Partner
20 Arch Hollow Arch Rolls
3 Hurdle Jump Drills max distance

Strength/Skill:
A1. Front Squat
3x5 @ 75% be fast
AMRAP @ 80%
A2. 8 Strict Ring Rows feet elevated on box if possible after each FS

WOD 1515#
16 AMRAP
8 Jerks (135/80) RX+ (155/105)
12 Box Jumps (24/20)
16 Wall Balls (20/14)
-team stretch when finished

Extra:
Bench 5-5-5 (across "off feel)
+
3 rounds
Carry a heavy stone 50 yards
15 V ups
10 sec Concentric holds
25 sec hold in plank (front/side/side each)

___________________________
Saturday, January 3rd 2015

Warm Up:
3-4 rounds
5 Strict Pullups w/ 3 sec pause at top (sub= negatives, strict w/ partner)
2 Rope locks
10 pistols
20 second Hand stand hold with partner (sub = wall hold)

WOD
w/ a partner divide up reps however you want
2 Rounds
5 Rope climbs
10 Thrusters (155/105) Masters-(135/95)
15 Burpee- Chest to Bar Pullups
20 Power Snatches (135/95) M-(115/75)
25 Dips (hand release)
30 Front Rack Lunge steps (115/75) M-(95/65)
35 T2B
40 Swings 55/35
100 DU
(30 min cap)

When finished do 200 situps with partner

Friday, January 2nd 2015
Warm Up:
Bar Warm Up on coach

Strength/Skill:
Build to a heavy Complex in 10 min
1 Power Clean + 2 Front Squat

WOD
5 AMRAP
Squat Clean and Jerk 165/110

rest 8 min

10 AMRAP
60 Bar Facing Burpees
30 Overhead Squats (120/90) (sub=front squat)
10 Muscle ups (sub= 20 competition ring row and 20 dips)

Extra:
3 rounds
overhead lunge walk with barbell 20 yards max weight
sled pull

Thursday, January 1st 2015
New Years Day! 930/1030am classes only
Warm Up:
Dynamic + Plyos

Skill/Strength:
Push Press/ Push Jerk/ Split

Wod
Max Reps
Min 1 Box Jumps
Min 2 Pullups
Min 3 Overhead Lunges
Min 4 rest
Min 5 Box Jumps
Min 6 Pulups
Min 7 Overhead Lunges
Min 8 rest
Min 9 Box Jumps
Min 10 Pullups
Min 11 Overhead Lunges
Min 12 rest
Min 13 Box Jumps
Min 14 Pullups
Min 15 Overhead Lunges

Wednesday, December 31st 2013

Warm Up:
Single Hurdle Warm up w/ a partner
+
Hand Stand Pushup Drill Work

Strength/Skill:
OTM 10
E- 6 kipping HSPU (if easy increase def)
O- 3 Reps Clean Grip Deadlift @75-85% of max clean, drop each rep from the top and reset

WOD
5 Rounds for time (one bar)
10 Bench (185/105)
10 DL (275/185)
10 T2B

Partner WOD Option
5 Rounds
20 Bench
20 Deadlift
20 T2B

Extra:
Death by 20 yards

Tuesday, December 30th 2014

Warm Up:
Dynamic warm up
+
3 rd
12- Alternating Lunge jumps
1- Wall walk w/ 20-60 sec hold
6- Tuck holds- to L-sit (end w/ max L-sit Hold)

Strength/Skill:
(be fast be smooth)
A1. Back Squat
10- 65%
8- 70%
6- 75%
4- 80%
B2. Strict Muscle Up 3 reps
-sub= strict muscle up assisted w/ partner 3 reps
-sub= strict ring pull-up or assisted w/ partner 5 reps

WOD
15 AMRAP
800 meter run buy in
8 Power Cleans (135/80)
12 Swings (55/35)
1 Rope Climb

Extra:
200 Yard farmers carry 70/45

Monday, December 29th 2014

On the rowers when you get in!

Warm up:
OTM 10
E- Max Double Unders 30 seconds
O- Max Alternating Pistols or Pistol Step ups on Box 30 seconds
+
Snatch Prep

Strength/Skill:
-build up then @70% to start, try and get to 80% if possible of 1RM Snatch
Every 90 seconds x 6 rounds
Snatch + Snatch balance + Overhead Squat w/ 3 sec Pause

WOD
25 Wall Balls (20/14)
10 Pullups (rx+C2B)
20 Wall Balls
10 Pullups
15 Wallballs
10 Pullups
10 Wall Balls
10 Pullups
5 Wall Balls
10 Pullups

when finished complete 100 double unders...then time stops

Extra:
3 rounds
15 V ups
10 sec Concentric holds
25 sec hold in plank (front/side/side each)

---------------------------------------------------
Saturday, December 27th 2014
Warm Up:
Agility Ladder + Shuttles

Strength/Skill
Find a new 1 rep max Back Squat

WOD
5 minute AMRAP
Back Squat (155/105)
Sit-ups
Partition as you'd like
rest 1 min

5 min.AMRAP
Front Squat (135/95)
T2B
Rest 1 minute

5 min AMRAP
Shoulder to overhead (115/65)
Box Jumps

-2 Athletes can be working at the same time
Take total of all 3 for final score

Friday, December 26th 2013
Warm Up:
Barbell Warm Up on Coach
+
3 rounds of ring rows
5 reps 3 sec pause @ top 3 second @ bbottom
5 Broad Jumps

Strength/Skill:
Find a new 1 rep max bench
+
Squat Clean

WOD
15-12-9-6-3
Power Clean (155/105)
200 Meter run
Pullup

Extra:
3 rounds
overhead lunge walk with barbell 20 yards max weight
sled pull

Wednesday, December 24th 2013
Warm Up:
Dynamic Warm up

WOD
"50 reps for Christmas"
Row 1225 Meters
4 Rope climbs
25 Power Snatches (95/65)
25 T2b
25 Overhead squats (sub=Box jumps)
25 Hand release push-ups
4 Rope climbs
25 Power Snatches
25 T2b
25 Overhead squats (sub=Box jumps)
25 Hand release push-ups
4 Rope climbs
Row 1225 meters
50 burpees
-with a partner divide reps however

Tuesday, December 23rd 2014
Warm Up:
Agility + Hurdle Drills

Strength/Skill:
Find a new 1 rep Max Dead Lift then max strict pullups

WOD
21-15-9
Deadlift (225/135)
C2B

Extra:
Max hold on bar gets free shake
Max t2b in a min

Extra:
Farmers carry 300 yards

Monday, December 22nd 2014
Warm up:
5 min jog
+
Barbell Warm Up, YTW’s & Plated Squat Drills

Strength/Skill:
Find a new 1 rep Max Front Squat then Strict Press

WOD
OTM 10
-       20 Double unders + max thrusters (95/65) (30 SINGLES=sub) RX+30 DU 115/75
-       Score is thrusters
*When finished complete 50 ring rows and team stretch

Extra:
3 rounds
L- sit 30 seconds
3 Strict Pullups 5 sec pause @top
Lunge the turf

_____________________________________________
Saturday, December 20th 2014
Warm up:
Dynamic Warm Up

Strength/Skill:
A1. Bench
8 - 78%
6 - 82%
4 - 87%
2 - 90%
2 - 93%
A2.- Power Clean 1-1-1-1-1 (Build)

WOD
EMOM (every min on the min) 16 min
-5 Power Cleans (155/105) (135/80)
One partner completes 5 power cleans, then with remaining time in the minute does max burpee jumping chest to bar Chin-ups.
Other partner rest until min is up, and they begin

Friday, December 19th 2013
Warm Up:
Barbell Warm Up on coach

Strength/Skill:
A1. Push Press 3-2-2-1-1-1
A2. Back Lunges 6-4-4-2-2 (each leg, go heavy)

WOD
24 minutes on the clock - @top of every 6 minutes complete the following
500M row
12 Deadlifts (225/135)
8 C2B Pull Ups
20 Yard Front rack KB Lunge (35/25)
-score is 4 times combined, try and stay as even as possible for each
(RX+ Bar MU & 275/165 55/35)

Thursday, December 18th 2013
Warm Up:
Agility Ladder + lateral movement finish + hanging ring support 15-20 seconds

Strength/Skill:
A1. Back Squat
8 - 78%
6 - 82%
4 - 87%
2 - 90%
2 - 93%
A2.- Assisted Planks w/ partner 5sec on 5 sec off, hold plank entire time

WOD
15 AMRAP
600 Meter run
in remaining time AMRAP
12 Front Squats (115/75)
12 Dips
1 RC

Extra:
3 sets of max
L-Sits
Ring Rows

Wednesday, December 17th 2013
Warm Up:
5 min run
+
OTM 10
E- 30 Seconds of Double unders (max strict pull-ups, no bands jumping pullups with 2 sec negative)
O- 4 Broad Jump max distance

Strength/Skll:
A1. DeadLift
4 - 78%
4 - 82%
2 - 87%
2 - 90%
2 - 93%
A2.- 20 Situps

WOD
7 AMRAP
3,6,9…
Clean and Jerk (135/95)
Toes to Bar
+
3 min after WOD
Max distance farmers carry (70/55)

Tuesday, December 16th 2014
Warm Up:
Dynamic Warm Up
+
W-Drill
60 yard Shuttle (5-10-15)

Strength/Skill:
1 Rep Max Overhead Squat
+
Build to a heavy Power Snatch

WOD
3 rounds
21 Cal on rower
14 Box Jumps (24/20)
7 Power Snatches (135/95)
(cap 15)

Extra:
Hollow Rocks, Strict Pullups, Air Squats
4 rounds
1 Amrap burpees to target, rest 1 min

Monday, December 15th 2014
(next week we will be PRing… maxing out in Front Squat, Back Squat, Dead Lift and Bench Press, this is the last week of our strength cycle)
Warm up:
600M Row
+
3 rounds
Kick up to hand stand accumulate 30 seconds (free standing, w/ partner or on wall)
10 Squat Jumps
10 Alternating Back Lunges
10 Kips on the rings (focus on feet together and being hollow)
10 Muscle up transitions

Strength/Skill: (20 Min)
A1. Front Squat
7 - 80%
5 - 84%
3 - 88%
2 - 91%
2 - 94%
A2.- 3 reps HIGH Box Jump During Rest of Front Squats

WOD
20 AMRAP
"Nate"
2 Muscle Ups (sub= 4-C2B & 4-HR Pushups)
4 Hand Stand Pushups (sub=2 wall walks)
8 Swings (70/45)

-Team Stretch

Extra:
Hollow Rocks
Rope pulls on the sled with Partner, one pull then push, switch

-----------------------------------------------------
Saturday, December 12th 2014
Warm Up:
On Coach

Strength/Skill:
With a partner build to a 1 rep max thruster

WOD
5 AMRAP
30 Sumo Deadlift High Pull (55/35) – is the pacer

Partner completes AMRAP of:
8 Thruster (95/65)
3 Bar Facing Burpees

rest 90 sec                                      -

4 AMRAP
25 SDLHP (55/35) – is the pacer

Partner completes AMRAP of:
8 Thruster (75/55)
3 Bar Facing Burpees

rest 1 min                                      -

3 Amrap
20 SDLHP (55/35) – is the pacer

Partner completes AMRAP of:
8 Thruster (65/45)
3 Bar Facing Burpees

Friday, December 12th 2013
Warm Up:
3 Rounds
20 Hollow Rocks
15 Kb Sumo DLHP
10 Strict Toes to bar w/ Partner
5x1 Fast Strict Pullups & Drop (from a dead hang, do a pullup as fast as possible and drop from top)sub= jumping pull-up

Strength/Skill:
A1. Back Squat
8 - 78%
6 - 82%
4 - 87%
2 - 90%
2 - 93%
A2.- 1/1 get up

WOD
(21)
8 Pullup
7 Chest to Bar   (sub will be pullups throughout)
6 Bar Muscle Up (sub=jumping bar mu)

8 Deadlift (125/80) RX+(155/105)
7 Squat Clean
6 Power Snatch  RX+ Squat Snatch

(15)
6 Pullup
5 Chest to Bar
4 Bar Muscle Up

6 Deadlift (125/80) RX+(155/105)
5 SClean
4 Snatch

(9)
4 Pullup
3 Chest to Bar
2 Bar Muscle Up

4 Deadlift (125/80) RX+(155/105)
3 SClean
2 Snatch

(cap 16)

Thursday, December 11th 2013
Warm Up:
Dynamic Warm Up

2 Rolunds
--Single Hurdle jump overs with partner
10 forward
10 Lateral
-Assisted Plank series on coach

Strength/Skill:
A1. Bench
8 - 78%
6 - 82%
4 - 87%
2 - 90%
2 - 93%
A2.- Power Clean 3-2-2-1-1-1

WOD
3 rounds for time
400 Meter run
2 rope climbs
20 Swings 55/35

-50 band pull aparts when finished

Wednesday, December 10th 2013
Warm Up:
3 rounds (on coach)
10/10- 1 arm kb  overhead squat
10/10- 1 arm KB Swings
10/10-  Kb Snatch
5 Inch Worms
10 Gorillas w/ stand @bottom of squat
+
Max cal row in 45 seconds

Strength/Skll:
A1. DeadLift
4 - 78%
4 - 82%
2 - 87%
2 - 90%
2 - 93%
A2.- 20 Situps

WOD
10 AMRAP
5 Shoulder to overhead (115/75)
10 DeadLifts (115/75)
15 Box Jumps (24/20)

Tuesday, December 9th 2014
Warm Up:
Agility Ladder- short ladder (10 yard finish with dynamic movement on coach)
+
4 x Shuttle (sprint 10- shuffle 10- sprint 15)

Strength/Skill:
-drop each rep from the top and reset
OTM 6
- High Hang Snatch (position#1), Hang Snatch (position #2)
OTM 4
- Snatch 2 reps

WOD
8 AMRAP
2,4,6,8
Overhead Squats (95/65)
Pullups

+
“BCF Sprint when finished”

Extra:
5 amrap Burpees to traget
or
300 yard shuttle from yesterday x 2

Monday, December 8th 2014
Warm up:
Test-max double unders in a min
500 Meter Row for time (write times on wall where the rowers hang out)
+
OTM 10
E- 20 seconds of single unders + 20 seconds of doubles
O- Squat Drills on coach (our squat drill, gorillas F/B, lunge complex…)

Strength/Skill: (20 MIN cap)
A1. Front Squat
8 - 78%
6 - 82%
4 - 87%
2 - 90%
2 - 93%
A2.- 8 reps -Double KB Push Press During Rest of Front Squats

WOD
15 AMRAP
20 Wallballs (20/14)
15 Sec L-sit Hold on parrallettes (sub on rings w/ knees up)
15 Ring Rows (competition style is RX)
15 yard hand stand walk  (50 yard bear crawl is sub)
-30 seconds of rest after the WOD, then right into Max double unders in a min, can you match your score when tired?

-Team Stretch

Extra:
2 Rounds 300 yard shuttle on turf  (rest as needed between rounds)

-------------------------------------------
Saturday, December 6th 2014
Warmup:
Dynamic + Rope Locks
+
Pistol Work

WOD IND   TEAM
Minute 0-10--- 10 rope climb    20    For time (rx+15 and 25)
Minute 10-20--- 25 Squat cleans 50   (185, 105) For time (rx+30/60)
Minute 20-30--- 60 c2b pull-ups 100   For time
Minute 30-40--- ½ mile run For Time

Strength:
When Finished
Bench Press

9 reps-73%
7-77%
5-83%
3-87%
1-93%

Extra:
21-15-9
Ghd back ext
Ghd sit ups
Swing 30 reps after each round

Friday, December 5th 2014
Warmup:
Gymnastic WU
3 rounds
5-10 strict HSPU (increase deficit if needed/ invetrted on box for sub & negatives)
10/10 KB or DB single arm row
30 sec L sit hold
5 Strict muscle up drills (if you have muscle ups do max set each round after drills)

Strength/Skill:
OTM 8
-2 Power Clean and Jerk (70-80%)

WOD
12 AMRAP
8 Box Jump overs (30/24)
10 Split Jerks (135/95)
Farm walk 75 yards (70/55)
(NO DROPPING OF WEIGHT ON TURF PLEASE)

-2k Row when finished

Thursday, December 4th 2014
Warmup:
Get Up routine + 15 band pull aparts each set (1 Routine each arm)

Stength/Skill:
Front Squat
9 reps-73%
7-77%
5-83%
3-87%
1-93%
-1 Wall walks after 1st set, 2 after second... - hold top for 4 sec

WOD
100 Double Unders
30 Front Squats 135/95 masters 115/80
30 T2B /30 KB Swings (55/35) Break up however
30 Front Squats
100 Double Unders

-death by 20 to finished

Wednesday, December 3rd 2014
Warm Up:
3 Rounds
Sled up and back
10 Competition Ring Rows w/ pause at top
5/5 Single Arm Press kb
60 Second Fluttler Kicks

Strength/Skill:
Deadlift
10-70%
8-75%
6-80%
4-85%
2-90%
-perform 8 dips after each set, if possible 8 weighted strict then max kipping after

WOD
WOD
5 Rounds
5 Power Clean and Jerks 155/105 (Bring a Friend--15 Wallballs)
Burpee Broad jumps 12 yards

Challenge- Max hold for time on pullup bar- winners M/F get a free FitAid Thursday!

Extra:
Stone Carry 200 yards, any way
or
Farmers Carry

Tuesday, December 2nd 2014
Warmup:
3 rounds
100 Shuttle on turf w/ sand bag (build on intensity)
Lunge Walk 25 yards 45/30
Max L-Hold on Parallettes (or rings for substitute knees bent)
Glute Bridges w/ Sand Bag 20 reps

Strength/Skill:
Snatch Prep + Thoracic Openers
Snatch Complex
Snatch From the Ground + Snatch From Hang + Overhead Squat
70-80% of Snatch x 6 sets

WOD
For time:
200 yard run w/ sand bag or 20 Calorie Row
20 C2B Pull-ups
20 Hang Squat Snatch (95/65) RX+(115, 75)
Rest 4 minutes
20 Hang Squat Snatch
20 C2B Pull-ups
200 yard run or 20 Calorie Row

Complete 50 swings when finished as heavy as possible

Extra:
Farmers carry

(We are in week 2 of a 4 week strength Block for Back Squat, Front Squat, Bench and DeadLift, keep track of your #'s!!!, this is week 2)

Monday, December 1st 2014
Warm Up:
5 Min run
Hurdle Warm Up + movement lateral movement finish
+
3 Rounds
8 Broad Jumps
7 Dunks (Max height jumps to target)
6 Tuck Jumps
2 Med ball throws Max distance (20/14) -mark farthest for each class!

Strength/Skill: (16-20Min)
Back Squat
(IF you went off feel last week and not a percentage…. add 5-10lbs per each set. For example- last week 10 reps @70%, this week is 9-73%, so add weight accordingly, if you know your 1RM follow percentages)
9 reps-73%
7-77%
5-83%
3-87%
1-93%
-1 min plank after each set, 15 hollow rocks

PARTNER WOD
16 AMRAP
Max Shoulder to overhead ** (135/95) Masters (115/75) RX+(155/105)-must be able to get 12-15 UB-EZ

200 Meter Row *

** if bar is dropped 3 burpee Jumping Chin-ups (C2B if possible) penalty
-bar connot be held in front rack or back rack to rest, this results in penalty, it can touch your front rack but go right back up, rest at the top!
*Partner must be rowing for STO reps to count, once 200M is hit, switch

-once finished, complete 150 band pull a parts total... with your partner
Extra:
50 KB Swings
1-3 rounds
20 V-ups
15 crunch rocks with partner
10 strict T2b with partner (partner press hands on back)

Saturday, November 29th 2014
Warmup:
Dynamic

Strength/Skill:
Front Squat
10-70%
8-75%
6-80%
4-85%
2-90%
- During rest, Hurdle Jumps

WOD (teams of 2)
40-30-20-10
KB burpee DL (55/35 or heavier)
Hang squat clean (135/95) (115/75)
-work out finishes with a 50 yard hand stand walk, divide however, sub= 200 yard bear crawl

Extra:
21-15-9
Ghd back ext
Ghd sit ups
Swing 30 reps after each round and rope climb

Friday, November 28th 2014
Warmup:
200 Single unders- focus on speed and mechanics
3 rounds
10 strict HSPU (increase deficit if needed/ inverted on box for sub)
2 Leg less rope climbs or rope climbs
30 sec L sit hold
3/3 Cart wheels

Strength/Skill:
Build to a heavy complex-
Push press- Push Jerk - Split Jerk

WOD
10 Power Snatches (115, 75)
20 Yard overhead walking lunge (45/25)
30 Double Unders
15 Power Snatches (115, 75)
30 Yard overhead walking lunge (45/25)
45 Double Unders
20 Power Snatches (115, 75)
40 Yard overhead walking lunge (45/25)
60 Double Unders

Extra Work
2000 meter row for time

Thursday, November 27th 2014

Warmup:
Team Warm Up on Coach

WOD
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

CLICK HERE
Murph
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Wednesday, November 26th 2014
Warm Up:
2000 Meter row with partner (build on intensity here, switch every 200)
+ …once finished
2 rounds
30 line hops
20 Good Mornings with Barbell
15 Super mans 2 sec holds
10 Tuck Jumps

Strength/Skill:
Deadlift
10-70%
8-75%
6-80%
4-85%
2-90%
-perform 20 situps after each set

WOD
4 rounds for time
5 Burpees
10 deadlifts (155/105)
5 power clean and jerks (155/105)
-work out finishes with 25 burpees on last round

Extra:
Get up Routine 10 reps

Tuesday, November 25th 2014
Warmup: (12 min)
3rds
400M run
5 broad jumps
10 front rack lunges KBs
15 Shoulder touches (feet on wall, if possible done static)

Strength/Skill:
Snatch Prep
Snatch
OTM 12
-2 reps @70+%

WOD
4 rounds for time
16 Alternating KB snatch (55/35)
12 Box jumps (24/20)
5 Muscle ups (10-rep sub=second pause @top ring rows)

Extra;
1000 meter row for time
+
Farmers Carry 200 yards 55 is minimum (every drop = 20 ghd sit-ups)

Monday, November 24th 2014
Warm Up:
In 10 min rotate though, not in a rush bet get work DONE
2 Stone to shoulder+ carry 25 yards
6 bear hug squat jumps (20/14)
18 KB swings

Strength/Skill:
Back Squat
10-70%
8-75%
6-80%
4-85%
2-90%
-after each set perform 10 hollow rocks

WOD
45 pull-ups
45 thrusters (95/45)
+
when finished:
Lunge hold on wall x 30 sec each leg
Downward dog holds

Extra:
with a partner 10 sleds for time (stride technique and efficiency-long stride, positive shins, 90%knee)
-
1-3 rounds
20 V-ups
15 crunch rocks with partner
10 strict T2b with partner

Monday, November 17th 2014
Warm Up:
3 rounds
Sled Trip x 2
20 WB on air with partner go high but don’t be a hero (work accuracy and coordination)
100 Flutter kicks
(10Cap)

Clean and Jerk Prep
-       Drop drill (stand on tips of toes, shoulders shrugged, and drop under bar)
-       Progression through poision 1,2,3 w/ squat clean
-       Drop Jerk Drill (Bar on forehead, drop underneath bar with no press, just a lock out
-       Clean and jerk from position 1 x 10 reps

Strength:
Clean and Jerk Ladder
-       Starting weights (45/65/95/135/165/185/225)
EMOM 12
-Clean and Jerk
(increase weight each lift 5-10lbs, if you miss before time is up, go back down in weight and continue, if you make lift again, raise weight)

WOD
1-10 Back Squat (205/115)  M(185/105)  RX + (225/135) –if poss from grd
10-1 Chest to Bar Pullups (rx+Bar Muscle ups)
Cap (15)

Extra:
50 Air Squats
50 T2b
50 Pistols or Assisted

Tuesday, November 18th 2014
Warm Up:
1000 Meter Row
Dynamic Warm Up

Skill:
Agility- Work to a high box jump in between rest
60 yard shuttle x 3
W Drill x 3
Sprint 10 back peddle 10 Sprint 10 x 3

WOD
12 AMRAP
35 DU
2 Rope Climbs
12 Shoulder to overhead 135/95

Extra:
Cash out 50 ghd sit ups and Back ext

Wednesday, November 19th 2014
Warm Up:
Med Ball Warm Up
-random whistle blows for ring rows
(10 min cap)

Strength:
OTM 10
E- Build and Find a 3 rep max in front squat
O- Rest

WOD
For time: w/ partner divide however
70 Cal Row
Bench Press 35 reps body weight (body weight/70%-female)-add wt on bar if different
50 Cal Row
Bench Press 25 Rep
30 Cal Row
Bench Press 15 Reps

Thursday, November 20th 2014
Warm Up:
3 Rounds
15 Over Head Squats
15 Pass Throughs
15 Yard Hand Stand Walk (modifications, static hold, or kick up)

Strength/Skill
Muscle up technique
-Banded Strict
-Strict w/ partner on rings
-Jumping bar MU

Snatch
          - Starting weights (45/65/95/135/165/185)

EMOM 12
(increase weight each lift 5-10lbs, if you miss before time is up, go back down in weight and continue)

WOD
AMANDA
9-7-5
Muscle Ups (Compeition ring rowsx2 or strict pullups + Hand releasex2)
Squat Snatches (135/95)

cashout:
100 situps

Friday, November 21st 2014
Warm Up:
OTM 12
E- 25 seconds- Wall Balls
O- MAX suicides in 30 seconds (20 yard and back =2)

Strength/Skill
-Bear Tech
Bear Complex 12 Min
-Work up to something heavy under control, based off feel, not looking for a max

WOD
9 AMRAP
7 T2B
5 DeadLifts 255/165
3 Box Jumps overs 30/24

When finished:
50 Back Ext
50 Swings
(break up however)

Saturday, November 8th 2014
Warm Up:
Dynamic

WOD (w/ a partner)
150 WB (20/14)
100 T2B
75 Clean and Jerks (115/75) (95/65)
50 Pullups

Friday, November 7th 2014
Warmup:
Get up routine

Strength/Skill:
OTM 10
E-push press 5 reps (build here)
O- 1-2 rope climbs

WOD
5 rounds for time
8 Back Squats (205/115)
10 HR pushups
12 Swings (55/35)

Friday 2k row challenge, the next month we will test every Friday, if you have the time?
Extra:
21-15-9
Ghd back ext
Ghd sit ups

Thursday, November 6th 2014
Warmup:
Dynamic
+
Sprints
4x20 yard
4x40 (shuttle 20/20)

Strength/Skill:
Power Clean- rack… Jerk
Complete 1 Power clean. Rack the bar, rest 30 second, 1 jerk. Rest 30 1 clean…
Focus on each movement spereatly
-1 rep every 30 seconds 70% for 6 rounds (in this you'll get 6 clean and 6 jerks)
-1 rep every 30 seconds 80% for 5 rounds
-1 rep every 30 80%+ for 4 rounds

WOD
10 AMRAP
10 Burpee Box Jumps (20)
10 Power Cleans (135/95) or Squat up to you

Extra:
50 ring rows
50 weighted air planes
200 yard farm carry

Bring a Friend Day!
Wednesday, November 5th 2014
Warmup:
Hurdle

Strength/Skill:
4 rounds
8 reps Bench Press
8 reps Barbell row

WOD
200 Air Squatsfor time
-The workout starts @ 0:00 with 4 C2B and 4 DL followed by Air squats, @ 1:00 perform 5 C2B and 5 DL continue air squats and so on
4,5,6..…
C2B Pull-ups-----------Ring Rows (bring a friends)
DeadLifts (275/185)--------Box jumps or step ups

Extra:
50 Swings
50 hollow rocks

Tuesday, November 4th 2014
Warm Up:
5 rounds
10 Swings
10 overhead squats PVC
+
Hollow holds/superman holds-on coach

Strength/Skill:
OTM
Snatch
-2 rep every 30 seconds 70% for 6 rounds
-1 rep every 45 seconds 80% for 5 rounds
-1 rep every min 80%+ for 4 rounds

WOD
5 rounds
15 Power Snatches (95/65)
200m run

Extra:
3 rounds
10 Kb Lunge + press@bottom
10 kb row
45 sit-ups

Monday, November 3rd 2014
Warm Up:
Kb warm up
3 rds
-single arm swings~progressing to flips
-Double front rack lunge+ press@ bottom
-upper cut~progressing to flips
+
hand Stand Work

Strength/Skill:
5 rounds not for time
3 front squats w/ 3 second pause @70-75%
Immediately hand stand walk for 20 seconds max distance

WOD
3 rounds for time
5 Burpees over bar
10 thrusters 105/70
15 pull-ups
X2rounds rest=work
(cap 16)

Extra:
1-3 rounds
20 V-ups
60 seconds of hollow rocks
10 strict T

Mark Kenney
11/1/83-11/26/06

Throughout my life I have met many people. None quite like my brother Mark. Mark was someone that was……. himself, always. Mark was hard working, dedicated, and strong willed. He was also, not afraid to tell you how he really felt, which needs to be done more in this world… at the right times. He was a monster of a man, but a softie if you could break his shell. If there was something he wanted- a new jet ski, car--he saved, job---he would work for it, a PR 460 bench--he would work for it. Whatever it took.
Mark was a type 1 diabetic. This was something he battled with most of his adolescent life into adulthood. We miss him dearly and celebrate his life today! This workout was created in his honor! Please give everything you have the way Mark did every set, every rep. Never let up... Not for a second!
Please help raise awareness by doing this workout and donate if possible to find a cure HERE.--- http://jdrf.org

Saturday, November 1st 2014
Warm Up:
Row w/ Partners
- Hit 100-150 Hard! And Build Up in power x 3-5 rounds
- Get your nervous system ready and blood flowing
- Get your mind right
+
Clean Prep
and
Bench Prep

WOD
Mark 35
7 Rounds for time
5 Bench Press (225/135)
5 Power Clean (225/135)
35 Double Unders

Friday, October 31st 2014
Warmup:
Hurdle drills
+
Agility

Strength/Skill:
Build to a heavy Jerk

WOD
3 rounds for time
400 meter run
25 swings (55/35)
15 medball slams (20/14)
10 box jumps (20/24)

Extra:
21-15-9
Ghd back ext
Ghd sit ups

Thursday, October 30th 2014
Warmup:
Dynamic

Strength/Skill
AMRAP 4
Hand stand push-ups
Sub= hand stand holds+negatives or wall walk
+
Every 90 Seconds for 5 rounds
7 reps Back Squat @70-75%

WOD
50 Pull-ups
9 Thrusters (135/95)
35 T2B
15 Thrusters (115/75)
20 C2B
21 Thrusters (95/65)

Extra:
50 ring rows
50 weighted air planes
200 yard farm carry

Wednesday, October 29th 2014
Warmup:
Kb warm up on coach
(Focuses- kb snatch, 1 arm squat, double clean)

Strength/Skill:
Snatch Prep
+
Build to a heavy 3 position Snatch

WOD
-Max effort for each round
12 Overhead Squats (115/75)
2 Rope Climbs
200 Meter Sprint
Rest = work time
X 5 rounds
score=total work time

Extra:
50 Swings
50 hollow rocks

Tuesday, October 28th 2014
Warm Up:
5 rounds
10 WB
5 Burpees
+
Hollow holds/superman holds-on coach

Strength/Skill:
5 rounds
Every 90 seconds 5 deadlifts @70-80% + 3-5 muscle ups (sub=ring pull-ups/MU attempts)
-all work done in 45 seconds 45-rest

WOD
12 AMRAP
5 Shoulder to overhead (135/85)
10 Front Squats
15 T2B
30 DU

cool down- 10 inch worms

Extra:
3 rounds
10 Kb front squats + press
10 kb row
45 sit-ups

Monday Reminders
-Focus
-Prepare to WIN. (family, job, meals, research, time …)
-It is the little things in life that make the difference.
-Wake up with a purpose, hungry.
-Everything you do matters and has high value, from the moment you wake up till you go to bed, from the warmup to the extra work.
-Challenge yourself to be better
-Be a good person
-Learn something new
-Get out of your comfort zone
Coach Craig
-Start this week off right, big week!

Monday. October 27th 2014
Warm Up:
10 rounds
1 C2B Pull-up (if possible 3-5 sec pause at top)
3 BCF Push-ups
5 Squats

Strength/Skill:
Build to a heavy 3 position Squat Clean

WOD
Elizabeth
21-15-9
Power Cleans (135/95)
Dips

when finished:
2 rounds
Lunge Stretch 30 Seconds each leg while interlocking fingers
Squat Holds 30 Seconds (push out knees with elbows)

Extra:
1-3 rounds
20 V-ups
60 seconds of hollow rocks
10 strict T2b

Saturday, October 25th 2014
Warm up:
Agility Ladder

Skill:
Air Squats
+
Clean

WOD:
20 AMRAP (team of 2 or solo- one person working at a time)
50 KB Swings (55/35)
50 Air squats
40 Box jump overs (20)
40 Air Squats
30 Chest to bar Pull-ups
30 Air Squats
20 Squat Clean and Jerks (135/95)
20 Air Squats
10 Burpees over Bar(2 foot take off and landing)
10 Air Squats

Friday, October 24th 2014
Warmup:
Dynamic

Strength/Skill:
Snatch
OTM- 25
From 45lb/30
-build 10lb/5lb each rep till max
Once max is hit, drop to 80% and stay on the min

WOD
4 rounds for time
8 Power Snatch 135/95
4 wall walks
2 rope climbs

Extra:
100 air squats
100 sit-ups

Thursday, October 23rd 2014
Warmup:
OTM 10
E- plank (alternate side each min)
O- cal on row 30 sec fast

Strength/Skill
Every 90 Seconds for 5 rounds
4 reps Front Squat @80%
Then
Build to a heavy bear complex
- anyone not comfortable with back rack, do another thruster, same for wod, be SMART not a hero.

WOD
8 AMRAP
1,2,3...
Bear Complex (115/75)
Toes to bar

Extra:
50 push-ups
50 ring rows
200 yard farm carry

Wednesday, October 22nd 2014
Warmup:
OTM 10
E- 8 swings amrap pull-ups
O- 8 swings hands stand practice
(Depending skill level- progress- Kick ups, kick up to wall, hand stand holds)

WOD
400m run
20 Hand stand push-ups
25 Deadlifts (275/185)
30 Over head lunges (45/25)
400m run
30 Over head lunges (45/25)
25 Deadlifts (275/185)
20 Hand stand push-ups
400m run

Skill/Strength:
Weakness work
- spend the rest of class with working one of your weakness
- for me I know I would hit overhead squats for some moderate weight 6-12 reps and some high rep pull-ups.
Maybe ask one of the coaches for some help or to watch my set up/execution of movement.

When Finished extra?!:
50 Burpees for time to target

Tuesday, October 21, 2014
Warm Up:
OTM 10
E- 20 Seconds of Singles followed by amrap AIR SQUATS
O- 20 Seconds of Doubles followed by 3 rope locks

Strength/Skill:
Every 90 Seconds for 4 rounds
4 reps Back Squat (85%) Across
Then
Every 90 Seconds for 4 rounds
2 reps Power clean (85%) Across

WOD
15-12-9-6-3 (155/105) rx+=BW
Bench
Hang Squat clean
(Cap 12)

Extra:
3 rounds
20 dips
15 push-ups
45 sit-ups

Monday. October 20th 2014
Warm Up:
3 Rounds
10/10 Single Arm Swings
8 BCF Push-ups
6 Squat Drills

Wod
21-15-9
Thruster (95/65)
Pull-up

Strength/Skill:
For quality reps
10/8/6/4
Strict Press
Strict pull-ups
After each round sprint 200m

Extra:
1-3 rounds
20 V-ups
60 seconds of hollow rocks
10 strict T2b

Saturday, October 18th, 2014
Warm Up:
WB/Planks?!

Team Barbell warm up

Strength/Skill:
In 10 MIN
2 Rep Max PUsh Press

WOD (teams of 2)
22 min on clock
800 m plate carry (45/25)
Then
AMRAP
2,4,6,2,4,6...
Complex (115/75)
Dead lift
Hang Power Clean
Front Rack Lunge
Push Press
+
T2b
@22min 800 plate carry

-partner A does 2 complex plus 2 t2b then partner B goes 2 and 2, then 4,4...

Friday, October 17th 2014
Warmup:
PVC Warm UP

Strength/Skill:
Snatch Complex
DL/Hang/Snatch/Overhead Squat/Snatch Balance
-Build to a heavy Complex in 10 Min
-Then take the next 10 Min working on Singles from the ground

Build to a heavy single in 20 MIn

WOD
15-12-9-6-3
Burpee Pullups
Front Squat (135/95)

Extra:
50 Burpees to target

Thursday, October 16th 2014
Warmup:
Hurdle
+
Speed Work w/ sleds

Strength/Skill
Hand Stand Walks
Drill:
-Kick ups
-Holds/ Partner Holds
-Positioning on wall
-Walking to wall

WOD
5 Rounds
5 Muscle ups (Ring Pullups/Hand Release)
10 Yard HSW (25yd bear crawl)
20 Box Jumps
200 M Run

Extra:
1000 Meter row

Wednesday, October 15th 2014
Warmup:
Agility Ladder
+
Agility Work
+
Rope Climb Tech

Skill/Strength:
OTM 12
E-2 Rope Climbs (1 leg less 1 legs)-
O- Bench press 4-6 reps (80%+)

WOD
9AMRAP
3 Power Cleans (135/95)
3 Hang Squat Cleans
3 Thrusters
30 Double Unders

When Finished extra?!:
2-3 rounds
20 Dips
20 Pushups
20 Situps

Tuesday, October 14th 2014
Warm Up:
Get Up routine (arm bar, side plank, get up, windmill, overhead squat, down)
+
Snatch prep

Wod
Isabel
30 snatches (135/95)

when finished-

Strength/Skill:
Not for time-
10/8/6/4
Back Squat
Strict Hand stand push-up (sub=kb strict press)

Extra:
2 Rounds
20 V-Ups
30 Sec Hollow Holds
10 T2B (strict if possible)

Monday. October 13th 2014
Warm Up:
Team Warm Up

Wod
Team EVA (teams of 2)
5 Rounds
800M run
30 KB Swings (70/55)
30 Pullups
(if a movement is not done unbroken team must complete- together 6 burpees each)
(cap 45 Min)

Thank you BCF! Team Reebok North could not say enough about how many great, supportive and kind people are in our gym. What an awesome community of people! I hope you all enjoyed watching us! Great workout planned for Saturday, Let's finish off this week right!

Saturday, October 11th 2014
Warm Up:
Dynamic Warm Up
+
Plank Series

Skill:
Hang Power Clean Prep

WOD
20 AMRAP
2,4,6,8-------2,4,6,8-------- 2,4,6,8...
Hang Power Clean (135/95)
Burpee Jumping C2B
-With a parner alternate rounds, once you get to 8 reps, start back at 2 reps and build up to 8 again.

Friday, October 10th 2014
Warmup:
3 rounds
4 Strict weighted pullup
8 Double KB clean and jerk
20 Second Hand Stand hold w/ partner

WOD
6 Rounds
5 Front Squats (155/105) (125/85)
5 Shoulder to Overhead
10 Box Jumps (30/24)
20 Double Unders

Extra:
2 rounds
Plated twist 30 reps
Overhead Squat 30 reps (45lb)

Bar Muscle ups- todays drill work focuses on the hollow body positions. This will give you a tighter, stronger kip which can give you more power to get your hips to the bar. Hips to the bar is really what is needed to get you that bar muscle up. Many people who have them focus too much on pulling with thier upper body rather than letting the hips come to the bar, then pull. Even if you are not close to a bar MU, meaning you do not have a C2B pullup yet, these drills can help your kip tremendously! A stronger kip will give you a stronger pull-up, to a stronger C2B, to a stonger MU! Check out this short video below on some tips from Carl P!
Carl P Video

Thursday, October 9th 2014
Warmup:
Medball Warm Up
+
-Hollow body position work for MU (hollow holds + superman holds)
-hip transfer drill
-Kipping Work (focus on tight kip!, hitting the positions from above, hips to the bar)

Strength:
OTM 10
E- Bench 6 reps (across) 70-75%
O- Bar Muscle up 3-6 reps (sub=jumping bar MU)

WOD
25 T2B
25 DIps
25 Cal
20 T2B
20 DIps
20 Cal
15 T2B
15 DIps
15 Cals
(cap 18)
-team stretch

Extra:
4 Rounds
60 Sec planks
6 Ring Rows with a pause @top 5 seconds

Check this Video above with Mark Bell. A monster in the powerlifting game, here he breaks down the sumpo deadlift (set up, body position, hips, head position.... I have had the pleasure of learning the sumpo deadlift from Mark while training in June for the Games, he is enormous! It can be a game changer for some as far as re-vamping your deadlift. Also, it can be a great change up to hit different muscles in your deadlift as well as give you an alternative when you may have a tweak.

The sumo deadlift demands more from the butt and hammies. Also, with a wider stance lowers your hips and decreases the distance it takes to lock out the deadlift. Not allowed at many competitions as well as not allowed in any powerlifting meets but can be another useful movement in the tool box!
Wednesday, October 8th 2014
Warmup:
OTM 10
E- Double unders 20 seconds max reps
O-high knees 30 sec

Skill/Strength:
OTM 10

3 Sumo Dead Lifts (start light here and build)

WOD
20 Dead Lifts (275/185)
600M sprint
20 Dead Lifts (275/185)
-team Stretch

When Finished:
200 Flutter Kicks
Heavy Farmers carry 200M

Tips for TNG(touch and go) Cleans- in order to go heavy (as well as not fatiguing with lighter ones) with your touch and go cleans it is essential that you re-grip your hook grip when transferring back for another clean. You do not want to miss a lift because of your grip and keeping a strong hook grip will eliminate your grip from fatiguing. Today we will go over attacking the bar off your shoulders when going for the next clean. It may take a little while for adjustment but when it works you will hold on to the bar forever. Take the time in today’s drill to not just go heavier and heavier. Do the little things now and before you know it, they will pay their dividends.

TNG Push Press- If you are a competitor or not you want to be more efficient. It is going to help you keep your times down, do less work, handle more weight… TNG Push press is a rebound after your press into another. This requires coordination and accuracy. Keep that chin back on the rebound! Think of this position as the bottom of those depth drops we have been practicing the past weeks. Catch there and drive right back. This will make things a hell of a lot easier and faster.

Tuesday, October 7th 2014
Warm up:
2 Rounds
15 KB Swings
10/10 Single Arm Overhead Squats
5/5 kb snatch
5 Wall Walks

Strength/Skill:
-goal is TNG for both movements
Every 90 seconds 4 RDs
- 2 power cleans/ 2 squat cleans for 4 sets across

then

Every 90 seconds 4 RDs
- 4 push press for 4 sets across

WOD
10 AMRAP
2 complexes (power/hang squat/jerk) (135/95) (115/75)
8 C2B pull-ups

Extra:
3 Rounds
15/15 Single leg Back ext
20 GHD sit ups
-Band Mobility

Monday. October 6th 2014
Warm Up:
Get Up routine (arm bar, side plank, get up, windmill, overhead squat, down)
+
Muscle up work
-GHD Transition drill
-Strict Muscle ups (banded rings)
-Transition Drill

Wod
OTM 20 (30 seconds on 30 seconds off)
Min 1- Back Squat 225/135
Min 2- Muscle up (ring rows)
Min 3- Step up overs 20/24 35/25
Min 4-Situps

when finished conditioning:
400M sprint
rest=work
400M Sprint

Extra:
2 Rounds
20 V-Ups
30 Sec Hollow Holds
10 T2B (strict if possible)
Saturday, October 4th 2014
Warm Up:
Squat Warm Up / FGB Prep

Strength:
12 Min to find 5 rep max Back Squat with a partner

WOD
Fight Gone Bad
3 rounds
MIN 1- Wall Balls (20/14)
MIN 2- Sumo Deadlift High Pull (75#)
MIN 3- Box Jump (20”)
MIN 4- Push Press (75)
MIN 5- Rower
MIN- 6 REST
Friday, October 3rd 2014
Warmup:
Dynamic Warm up

Skill/Strength:
OTM 12
Min 1- 15 yard HSW or 25 yard Bear Crawl
Min 2- 10 Renagade Rows with Kbs
Min 3- 10 Pistols

WOD
20 MIN on clock
-1 mile run (timed)
AMRAP
Plate push 15 Meters
20 KB Swings (55/35)
25 Overhead Walking lunges (45/25)

Extra:
2 rounds
Plated twist 30 reps
Overhead Squat 30 reps (45lb)

Thursday, October 2nd 2014
Warmup:
400 Meter run
Clean + Bench Prep on coach

Strength:
15 to establish 1 Rep Max Bench
+
OTM 10
E- Hang Squat Clean + 3 front Squats + Jerk (build)
O- 10 Pullups

WOD
7 AMRAP
7 Thrusters (95/65)
7 Burpees
-when finished immediatly run 400m as a cool down, it will be worth it!

-team stretch

Extra:
4 Rounds
25 situps
6 Dips with a pause @botttom 5 seconds (if not possible work 6 negatives)

Motivation:

Hey BCF, it’s The first of October, which means everyone better be breaking out their favorite horror movies….. or bringing in a friend that would like to try out crossfit for the first time, one of the two! If you’re friend is from another box, even better. For those with no experience lifting, today will be a skill session with PVC pipe during our strength portion.

Those athletes that have been with us for a while it’s important to find motivation to get excited for different aspects of our fitness. Maybe Snatching isn’t your thing. Maybe you enjoy it but its so technically difficult that it can be frustrating at times. (We know it can be)

Well thinking negatively isn’t going to help your lifting at all. Shake that out of your head! Read some articles that address your problem areas. Watch videos of professionals lifting. Hell, watch videos of professionals failing, then watch them get back up and nail their next attempt. More than anything guys, the coaches are here for you. If you’re not sure about your lift or what the problem may be, ask any one of us to watch. We’re all at Branford to help you get better.

Here’s my pick of the day for you guys for motivation. Badass old man strength. Think if this was your father, try not to get all emotional and want to go grab a barbell!
-Coach Jeremy
CLICK BELOW
http://vimeo.com/99188398

Go Get it BCF!

Wednesday, October 1st 2014
Warmup:
review mechanics of double unders
OTM 10
E- Double unders 20 seconds max reps
O- 6 depth jumps box to box

Skill/Strength:
OTM 10
Build to a heavy complex (start light and build)
Power Snatch + Squat Snatch + Overhead Squat

WOD
14 AMRAP
200 Meter run
16 Caution tape/hurdle jumps (30/24)
8 Bar Muscle ups (sub= jumping bar mu)

-team Stretch

Tuesday, September 30th 2014
Warm up:
2 Rounds
15 KB Swings
10/10 Single Arm Overhead Squats
5 Vertical Jumps to target
5 rope locks

Strength/Skill:
Hand Stand Pushup Drills
-hit each drill for 3 rounds, after each round complete 2 rope climbs, work on efficiency here.
1- Inverted inch worm 4 reps (feet on box inch worm back, as high as possible, remain tight!

2- Skill transfer drill (stiff as a board) x 5
-laying on back, toes straight, contract every muscle groups and remain as tight as possible. Partner will lift your feet. This drill teaches the muscular tension and rigidity needed to complete a HSPU. Sometimes people get away from this and get sloppy

3-Kick up to Hand Stand (to wall-free standing) transfer these skills over. The prior skills should give a better awareness of what it should actually feel like at the top of a HSPU if done correctly.

WOD
15 AMRAP (in teams of 2)
35 Deadlifts (225/135)
35 HSPU (sub=push press)
-while partner Deadlifts other partner holds top of Deadlifts for reps to count
-while partner does HSPU other partner holds top of handstand on wall(sub=plank)

Hey athletes, hope everyone loved their weekend. Between the warm weather, saying their goodbyes to Jeter (#Re2pect), and hopefully some active recovery. The body needs rest days from the gym to be at our peak performance. To be functioning optimally every few training days are coupled with recovery, which as just as important as exerting ourselves in the box for those HUGE GAINZ!!!

We’ll talk about a good work/rest schedule later and some habits to develop, but active recovery is what I wanted to delve into today with the weather outside. When taking planned days off, we're still all for getting outside and enjoying some activity. Hikes, kickball matches, throwing a ball, running with your dog, or Footbag for the truly hardcore…. One of the largest aspects in active recovery day is maintaining a Z1-Z2 Heart rate, which is the trivial pursuit way of saying low intensity to focus on form & breathing. Have days off, rest the body, but still get that blood flowing!

Now, Overhead Squats. We know this is a huge goat for many athletes. I also know which athletes will attempt to skip CF if they see this programmed (You know who you are!) It can be pretty humbling to not even be able to OHS a PVC pipe. So what can we do?

Mobility, Mobilty, Mobility.
For so many OHS aren’t even a strength issue. The movement isn’t even in the range of being performed with a barbell, never mind heavy weight. Some parts are technique, but for many it’s a rang of mooting (ROM) issue that’s inhibiting the movement.

Here’s an OHS mobility/technique from Barbell Shrugged, a great crossfit/fitness podcast. For those athletes that need to tackle the movement, again, get to class early. Work those problem areas! Mobility needs to trained like we do for strength. It takes time, has to be worked everyday, and consistency is the only way to developing and gainz! Stretchy gainz!

Go get it BCF
-Coach Jeremy

Monday, September 29th 2014
Warm Up:
Dynamic Warm up
+
Agility

Strength/Skill:
OTM 12
-Every 30 Seconds perform 2 Reps of Back Squats @80-85%
-Every 30 Seconds perform 6-8 Parallette Pushups

Team mobility work- ankles, hips, shoulders(YTW's)
Build to a Heavy Single 80-85% Overhead Squat not a max

WOD
21-15-9
Overhead Squats 95/65 (sub= overhead back lunge)
Lateral Burpees over bar

-this is a go fast workout, that being said… under control with your overheads, be strong and smooth!

When finished:
2 Rounds
20 V-Ups
10 Squat Drills
5 Inch Worms
30 Second hollow holds

Monday, September 22nd 2014
Warm Up:
500 meter row or 400 run
3 rounds
12 step up overs weighted
10 kb clean and jerks (build in wt)
8 Pistols (sub=box drill)

Strength/Skill:
OTM 10
- 2 Squat Cleans + 1 jerk
(Start @65% try and build to 80%)

WOD
20 Back Squats (205/135)
15 KB Jerks (55/35)
10 box jump overs
5 Rope Climbs
10 Box jump overs
15 KB jerks
20 Back Squats
(Cap 15)

When finished:
Work on T2B
- straight leg kipping as high as possible with straight legs 30 reps

Tuesday, September 16th 2014Warm up:
Tire Flips

12 Amrap
Tire flip (max flips before partner gets back from run)
200M run
-Score is max distance

Strength/Skill:
6 Rounds
4 reps Bench Press (build)
immediatley 6 plyo pushups
8 ring Row Strict
immediatley 6 Medbll Slams

Extra:
Muscle up Transition Work / Kipping on rings

Wednesday, September 24th 2014
Warmup:
Barbell Warm Up on coach
w/ Squat Drills / kipping shoulder drill

Skill/Strength: (in 25 Min)
1 Rep Max Snatch
Then
1 Rep Max Deadlift (new weights will be in soon! Partner up)

WOD
6 AMRAP
3,6,9…
Power Snatch (95/65)
Pullup

-team Stretch

When Finished:
2 Rounds
20 V-Ups
10 Squat Drills
10 Inch Worms

Thursday, September 25th 2014
Warmup:
3 Rounds
50 Yard Carry (farmers, stone, person…)
1 Sled trip on low bar (down and back)
Hand Stand walk 25 yards (sub=kick up drill- kick up to wall and hold- kick up to partner)
10 Overhead Squats

Skill/Strength:
6 Rounds (every 90 seconds)
4 Front Squats @75-80 FAST!
-immediatley into 6 tuck jumps

WOD
With a partner complete each section as fast as possible, total time for 3 WODS will be score

90 Overhead Squats (115/75)
@ 10 min mark
120 Front Squats (95/65)
@10 min mark
150 Thrusters (65/45)

-team stretch

Extra:

4 Rounds
30 Sec Plank
4 Pullups with a pause @top 5 seconds (if not possible work 6 negatives)

Friday, September 26th 2014
Warmup:
Dynamic Warmup
+
Plate Sled races

Skill/Strength:
3 Rounds
12 Kb Strict Press (alternating)
8 Depth Jumps
+
Every 20 seconds for 10 rounds
-1 Power Clean @70-75%

WOD
6 Rounds for time
200M Run
5 Power Clean and Jerks (155/105)
5 Muscle Ups (sub= ring pullups/hand release or dips)

Extra:

4 Rounds
25 situps
6 Dips with a pause @botttom 5 seconds (if not possible work 6 negatives)

Saturday, September 27th 2014
Warm Up:
400 Meter run
+
Team Warm UP

WOD #1
(Teams of 3, 1 person on rower, 1 person toes to bar & box jump, 1 rest)
12 AMRAP
12 T2B
8 Box Jumps (24/20)
Max Calorie Row

(total cal + reps is score)

WOD#2 (2 person workout, i go, you go)
8 AMRAP
12 Wall Balls 20/14
8 Pullups
2 min rest

2 AMRAP
Wall Balls
No rest
2 AMRAP
Pullups
(TOTAL REPS FOR ALL IS SCORE)

Monday, September 15th 2014
Warm Up:
4 Rounds
2 Sled Pushes (low bar each set, up and back)
20 Glute bridges w/ Sand Bag
15 Squats w/ Sand bag
10 Calf raises (5 sec pause at top)

Strength/Skill:
Every 90 Seconds perform for 6 rounds
-3 Dead Lifts @80-85% right into 4 high hurdle jumps (lateral if possible)

WOD
3 Rounds
15 Dead Lifts (225/135)
18 Dips
21 T2B

When finished:
50 Overhead Lunges w/ bar, not for time, go through front lunges and back lunges. Focus on your hips and butt for movement.
-During rest do flutter kicks

Tuesday, September 16th 2014Warm up:
KB warm up on coach
-focuses-
SA Squats, Get Up Routine (arm bar, side plank, get up, windmill

Strength/Skill:

Power Snatch
With 80% - every 20 seconds 1 snatch for 6 reps
Rest 90 seconds
With 85% - every 20 seconds 1 snatch for 6 reps

WOD
Helen
3 Rounds for time
400M run
21 Swings
12 Pullups

Extra:
3 Rounds
4 Wall Walks
20 GHD sit ups
-Band Mobility

Wednesday, September 17th 2014
Warmup:
Barbell Warm Up on coach
w/ Squat Drills

Skill/Strength: (in 25 Min)
1 Rep Max Clean and Jerk
Then
1 Rep Max Back Squat

WOD
6 AMRAP
Max Squat Clean Thrusters (135/95)
OTM-3 Burpees

-team Stretch

When Finished:
2 Rounds
20 V-Ups
10 Squat Drills
10 Inch Worms

Thursday, September 18th 2014
Warmup:
10- 50 yard Farmer carries (alternate with Partner)
-when resting perform hollow rocks- 10-20 reps

Skill/Strength:
30 Muscle ups for time
-If you don' have muscle ups

OTM 9
Min 1- kipping practice 12 reps (on rings)
Min 2- 10 Transitions (on GHD if possible)
Min 3- 2 Strict BAR Muscle ups with partner

WOD
12 AMRAP
15 Cal
8 Bench Press (70%)
6/6 KB Snatch (55/35)

-team stretch

Extra:
4 Rounds
25 situps
6 Dips with a pause @botttom 5 seconds (if not possible work 6 negatives)

Friday, September 19th 2014
Warmup:
Agility Ladder
-every ladder ends with a hurdle drill, turn around and perform 3 broad jumps before starting next ladder

Skill/Strength:
500 Meter row for time
+
Max Strict Press

WOD
400M run
21-15-9
C2B
Front Squat (135/95)
400M run

Monday, September 8th 2014
Warm Up:
OTM 10
E- 20 Seconds of Double unders
O- 10 Pistol drills on box (lean over foot)

Strength/Skill:
Every 90 Seconds perform for 6 rounds (80-85% of clean)
-Power Clean + Hang Squat Clean and 1 rope climb (legless/L-if possible)

WOD (grid league style race)
-with a partner, one person working at a time, partner must be tagged in and out on turf, substitute whatever is fastest way to win

40 Overhead Squats (115/75)
30 Toes to Bar
20 Pistols (30 goblets)
20 Chest to bar Pullups (15 Ring rows)
20 Burpee Box Jumps (24/20)
rest 2 min
repeat 2-3 rounds

Tuesday, September 9th 2014Warm up:
3 rounds
4-cowboy rolls on bar
20 GHD sit-ups
10 tuck jumps
10 hard pulls on the rower

Strength/Skill:
4 rounds (not for time)
5 push press (max weight unbroken-no rest in front rack)
15 V-Ups
5 Muscle ups or 10 transitions

WOD
5 rounds
5 Back Squats (80% of 1 rep max)
400M run

Extra:
Overhead Lunge Walk 100 yards you choose weight

Wednesday, September 10th 2014
Warmup:
Kb warm up on coach

Skill/Strength:
Snatch
With 75% - every 20 seconds 1 snatch for 6 reps
Rest 90 seconds
With 80% - every 20 seconds 1 snatch for 6 reps

WOD
3 rounds
80 double unders
20 Pullups
20 KB swings 55/35

Thursday, September 11h 2014
Warmup:
Med ball Warmup

WOD
9/11 Hero WOD
29:77 AMRAP
2 Squat Cleans (body weight)
9 yard Hand Stand Walk (sub=2 wall walks)
7 KB Step overs (55/35 on 24/20)
7 Burpee Jumping Chest to bar chin ups (finger tips touching pull-up bar is RX)(sub=juming ring pull-up)

Friday, September 12th 2014
Warmup:
Dynamic
+
BCF Sprint“The BCF Sprint” x2
8 Burpee over hurdle
60 yard Shuttle
2 Rope Climbs
75 Yard Sprint
+
During rest of sprint hit:
Strict Assisted Muscle ups drills
Bench 10-8-6-4

WOD
Every 2 min (for 12 min)
200M run
10-15 Parrallette Pushups
10 Ring rows

Saturday, September 13th 2014
Warm Up:
Agility Ladder
+
(T2B/Lunges)

Strength/Skill
Front Squat 80% of last weeks 3 rep max
5 sets of 3 reps w/ 5 second pause in the whole
-immediatly perform 5 high box jumps

WOD
-with partner, one person working at a time
30 seconds of front squat and 30 seconds of push press (115/75)
Rest 1 Min

Tuesday, September 2nd 2014
Warm up:
Snatch prep on coach
Add in
(Thoracic openers 4/4 & YTW)

Snatch (80-85%)
10-15 singles
-start counting reps when you get to 80%, if you miss you can't go up

10 AMRAP
8 Bench Press (Body weight)
8 Box Jumps
8 C2B Pull-ups

Add ons
5-10 x 250m row (rest 1 min)
+
L-hold, accumulate 2 min

Wednesday, September 3rd 2014
Warm up:
Group A
Sled- groups of 3-5, 3 min of work

Group B
3rd
-Step overs w/kb -20 reps with partner
-10 thrusters with bar
-10 lunges with bar

Strength:
Thruster max
+
6-8 sets of
2 alternating back lunges/ 2 front lunges (4 reps heavy)

WOD
400M run
50 WB
50 SB lunges (35/25)
400M run

Add ons:
15 high box jumps
30 V-ups

Thursday, September 4th 2014
Warmup:
KB warm up on coach / pistol work
Hand stand holds

Skill:
15 strict pull-ups
10 wall walks
15 strict pull-up

WOD
3 rounds
16 pistols (sub = 32 goblets 55/35)
8 bar muscle ups (sub = pullups and hand release)
4 clean and jerks (165/105)

-Team Stretch-

Add ons:
3 rds
5 dips (pause @bottom 5 seconds)
5 pause ring rows
1 min plank

Friday, September 5th 2014
Warmup:
Dynamic
+
W- Drill / 5-10-5

WOD
5 rd
5 DL (1 and 3/4 BW)
10 T2B
Then
3 min rest
5 rds
15 yard burpee broad jumps
8 HSPU

Sprints (full recovery)
100
200
400
200
100

Add ons:
Hand stand walk 180 feet

Saturday, September 6th 2014
Warm up:
Squat Warm Up
then
10 min to find 3 rep max Front Squat with partner

rest 7 min then

teams of 2-3 (one person goes through entire workout then other, total time is score)
30 Cals
30 Burpees over bar
30 Hang Power Cleans 135/95 115/75

or

WOD
team of 2
(partners must weight till each are done, slap hands then switch movements)
30 thrusters (M) 30 pull-ups (F)
30 thrusters (F) 30 Pull-ups (M)
20 thrusters (M) 20 pull-ups (F)
20 thrusters (F) 20 pull-ups (M)
10 thrusters (M) 10 pull-ups (F)
10 thrusters (F) 10 pull-ups (M)

95/65 65/45

Monday, August 25th 2014
Warm Up:
500 M Row
Squat Drills + mobilty @ plateform (toes up, toes down, flat w/ plates- 10-15lb)

OTM 10
E- Back Squat 6-8 reps (@70%)
O- Strict Pullups 5-8 Reps (C2B if Possible)

WOD
"The Filthy Fifty"
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 35lb
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Tuesday, August 26th 2014
Warm Up:
3 Rounds
5 Sand Bag Squats + Squat Jump (1 Squat/1 Squat jump=1)
5 Hand Stand Push ups
3-5 Strict Dips (5 second hold at bottom if possible)
10 Step up overs w/ kbs

Strength:
Strict press 5-4-3-2-1
-during rest farmers Walk 50 yards

WOD
400M run
+
7 AMRAP
2,4,6,8…
Shoulder to overhead (135/80) (115/65)
Pullup
+
400M run
(your workout will have a total time and total amount of reps for score)
-look at clock, when you start the shoulder to overhead that is when the 7min starts

Wednesday, August 27th 2014
Warm Up:
3 Rounds
30 Second Hollow Rok
10 Max height wall balls
10 Swings
10 yards overhead walking lunge 1 arm
10 yards over head walking lunge 1 arm

Skill/Strength:
OTM 10
E- Snatch Grip Dead Lift (90-120% of 1 RM) based on skill level- but down chest up
O- 3-6 Muscle Ups (sub=false grip ring row, if you can work the transition fluidly on this do it)

WOD
4 AMRAP
8 T2B
8 Power Snatches (115/75) (95/55)
rest 1 min
3 AMRAP
6 T2B
6 Overhead Squats
rest 1 min
2 AMRAP
4 T2B
4 Squat Snatches

-800 meter run when finished, not included for score

Thursday, August 28th 2014
Warm Up:
Dynamic Warm Up

Skill:
Hand Stand Holds / Walks

Strength:
with a partner or 2
10-8-6- at last set immediately do a drop set to 20 reps
Bench
Barbell Row

WOD
10 Burpees to ring target (9'/7')
20 Front Squats (135/95) (115/75)
30 HR Push ups
40 Hurdle Jump overs
30 HR Pushups
20 Front Squats
10 Burpees to target

Extra:
Quality reps
Parellette Push ups
Ring rows

Friday, August 28th 2014
Warm Up:
Barbell Warm Up

Strength/Skill:
Clean Deadlift 3 sets of 3 reps @ 110% of best clean
+
Clean and Jerk
3-3-2-2-1-1 (1 jerk throughout, ex. for first set of 3 only perform 1 jerk)

WOD
12 AMRAP
2 Complexes
-Power Clean / Hang Squat / Jerk
2 Rope Climbs
200M Run

Saturday, August 30th 2014
WOD (with partner)
3 rounds
80 DU
30 Dead Lifts (225/135)
3 rounds
30 Dips (sub = hand release-no bands allowed)
15 Thrusters (135/95)
3 rounds (i go, you go, i go-----you go, i go, you go----i go, you go, i go)
10 Cal Row
10 Burpee
100 M run

Saturday, August 23rd 2014
Warm Up:
Dynamic Warm Up
+
Sprints

WOD
(with a partner divide up however)
100 KB swings 55/35
Wheel Barrel with partner 25 yards each
400M run
20 Power Cleans 155/105
100 Burpees
Wheel Barrel with partner 25 yards each
400M run
20 Power Cleans 155/105
100 Sit-Ups
Wheel Barrel with partner 25 yards each
400M run
20 Power Cleans 155/105
Wheel Barrel with partner 25 yards each

Friday, August 22nd 2014
Warm Up:
PVC Warm UP
+
Hand Stand Push up practice (free standing/on the wall)

Strength:
With 70-75% of your jerk max complete 6 sets of this complex
-       Push Press+Jerk+Split Jerk

WOD
6 Rounds for time
8 Front Squats 165/105
8 Hand Stand Push Ups
200 Meter Run

Thursday, August 21st 2014
Warm Up:
800 Meter run
then
3 rounds
8 Squat Drills
6 Jumps over hurdle
6 Broad Jumps
-rest as needed between movements, be explosive

Skill:
Power Snatch + Snatch (build to a heavy complex)

WOD
21-15-9
Power Snatch 115/75
Pullups

Extra:
6 x 50 yard Sprint

Wednesday, August 20th 2014
Warm Up:
3 rounds
200M row
12 KB box step overs
10 Vertical Jumps to target
15 Second Hand Stand Hold

WOD “AMRAP CITY”
3 AMRAP
12 Wall Balls 20/14
8 Burpees
2 min rest

2 AMRAP
10 Wall Balls
6 Burpees
1 Min rest

1 AMRAP
8 Wall Balls
4 Burpees
1 min rest

1 AMRAP
WALL Balls
No rest

1 AMRAP
BURPEES
(TOTAL REPS FOR ALL IS SCORE)

When finished
Strength: Build to a heavy single not a max
5-4-3-2-1
Dead Lift
Then
Bench Press
+
Muscle Ups During Bench (8-6-4-2)

Tuesday, August 19th 2014
Warm Up:
Barbell Warm Up (w/ squat drills and partner shoulder mobility)

Skill / Strength:
OTM 12
E- Squat Clean 3 reps (75-80%)
O- Strict Press 3 reps (75-80%)

WOD
12 AMRAP
2 Rope Climbs
12 Push Press (115/75)
16 Front Rack Lunges

Extra:
2k row @80% effort
+
3 Sets of 10 reps Barbell Curls + 40 DU

Monday, August 18th 2014
Warm Up:
OTM 12
E- KB Swings 12 Reps
O- 5/5 1 handed overhead squats + 10 overhead squats w/ pvc

Skill / Strength:
Overhead Squats 3-3-3-3 (build to a heavy triple from the rack)
During Rest:
Advanced work --- weighted pistols 5/5 reps
Beginner to int. work --- rolling pistols and or regular pistols 5/5 reps

WOD
4 Rounds for time
10 Chest to bar pullups
10 Back Squats (185/125) (165/105) -taken from the ground if possible
10 Lateral Burpee Box jumps (20”) –must jump laterally or step laterally
10 Toes to bar
(cap 15)

Extra:
3 rounds not for time
10 Strict Dips
20 Situps
100 yard sled push you choose the weight

31 heroes

Friday, August 15th 2014
Warm Up:
Hurdle + Dynamic movement

Strength/ Skill
Back Squat 7x2 (across)- during rest work 2-4 Walk Walks

WOD
3 rounds for time
15 T2B
15 Burpees
30 Double Unders

Extra:
100 Situps

Thursday, August 14th 2014
Warm up:
Dynamic Warm up
+
“The BCF Sprint”
8 Burpee over hurdle
60 yard Shuttle
2 Rope Climbs
75 Yard Sprint

Skill:
Kipping
and
Hollow Rocks
(during rest work between these two movements focusing on the hollow body position throughout both)

WOD
20 AMRAP
1,1,2,2,3,3,4,4…
Squat Clean and Jerk (165/105)
Muscle Up (sub=Strict ring row and hand release pushup)

Wednesday, August 13th 2014
Warm Up:
Get Up Routine

Strength:
Find a new 1 rep max snatch
then
Find a new 1 rep max strict press

WOD:
3 Mile Run

*if raining
Teams of 2-3:
4000m Row
300 Air Squats
300 Double Unders
-divide however partners can be working at same time

Tuesday, August 12th 2014
Warm Up:
OTM 10
E- 20 Seconds of singles
O- 20 Seconds of doubles
-squat drills during rest

Strength:
Front Squat 7 sets of 2 reps (across)- During rest 3-5 BarMU or 8 Ring Rows

WOD
1 round
30 Power Cleans 135/95
30 T2B
30 1- Arm Overhead Squats w/ KB (55/35) -15/15

-on the 10 min
1 round
20 Power Cleans (155/105)
20 T2B
20 1- Arm Overhead Squats w/ KB (55/35) -10/10

-on the 10 min
1 round
10 Power Cleans (185/115)
10 T2B
10 1- Arm Overhead Squats w/ KB (70/45) -5/5

Monday, August 11th 2014
Warm up:
3 Rounds
20 GHD situps
8 Hand Stand Push ups (sub=negatives)
KB flipping practice (two handed, single, uppercut, top over, top under)

WOD
10-1 Bench Press (body weight)
1-10 Strict C2B Pullups
-cash out 50 dips / 50 Pushups (time not included in wod)

Extra Work
5 x 200 sprint full recovery

Saturday, August 9th 2014
Warm up:
Team Warm Up on coach

Strength:
w/ a partner build to a heavy Power Clean in 10 min

WOD
EMOM (every min on the min) 14 min
-5 Power Cleans (155/105) (135/80)
One partner completes 5 power cleans, then with remaining time in the minute does max burpee chest to bar pull-ups.
Other partner rest until min is up, and they begin

Post wod reflection?
9 EMOM
-max distance row in teams of 3, each partner does 1 min on then switches

Friday, August 8th 2014

Warm Up:
Dynamic Warm up
-       Push up sprints / agility coaches choice

WOD (outside on far end) Go fast?!
Sprint 200m
20 Thrusters (35/25)
Sprint 200m
20 Thrusters
Sprint 200m

then
3 min amrap sled (max distance) in groups of 2-3, outside (185/135)

extra work:
50 strict dips / L-sit every time you come down accumulate 30 seconds

Thursday, August 7th 2014
Warm Up:
3 Rounds
Heavy Carry 50 yards (farmers, stone, sand bag…)
5 Rope Locks
2 Get ups each side

Skill:
5 Amrap
Muscle ups
Sub= Muscle up transition Drills and strict muscle up practice with partner

WOD
5 rounds
10 Back Squats (245/155)
20 KB Snatches Alternating (55/35)
2 Rope Climbs Legless if possible

Wednesday, August 6th 2014
Warm Up:
Medball Warm Up

Strength:
5 sets of 5 reps
Dead Lift then Bench Press

WOD
3 Rounds for time
400M run
12 Burpees
21 Box Jumps (24/20)
Cap 18 min

Tuesday, August 5th 2014
Warm Up:
3 Rounds
15 GHD situps
15 Back ext
5/5 Single Arm Kb snatch plus squat
Fire hose

Skill:
6 Sets building of Snatch Complex
Power / Hang Squat / Overhead Squat

WOD
3 rounds
30 Second Amrap Power Snatch (135/95)
Rest 1 Min
30 Second Amrap Chest to Bar
Rest 1 Min
30 Second Amrap Overhead Squat
Rest 1 Min
30 Second Amrap Kb Front rach lunges (55/35)
Rest 1 Min

Monday, August 4th 2014
Warm Up:
Barbell Warm Up + Squat Drills (toes up/toes down/flat)

Turf work:
-Head Stand Holds / Head Stand kick outs

Strength:
18 Min of work
Squat Clean and Jerk (start @80% and build off feel, be smooth, be strong)

WOD
21-15-9
HSPU (sub=kb push press)
Front Squats (165/105) (135/80)
KB Swings (70/55)
(every 2 min 5 burpees)

Cap 18 min

Extra Work:
50 ring rows
Monday July 28, 2014

Warm Up: 14 minute OTM
(o) 20 seconds double unders
(e) KB swings

Strength/Skill: 12 min EMOM

(o) 5 Deadlifts (70-75%)
(e) 5 strict pull-ups

WOD:
4 Rounds
25 Ab-mat Sit-ups
50ft Handstand walk (substitute 4 wall walks)
50ft Plated Overhead Walking Lunge (45/35)

Extra Work: 1/2 mile-1 mile run

Tuesday July 29, 2014

Warm Up
3 Rounds
5 Inch Worms
10 squat drills
15 Push Ups

Strength/ Skill
5x3 Strict Press
Muscle up tech between rounds

WOD
100 Double Unders
30 Front Squats (135/80)
20 S2O (135/80)
10 Thrusters (135/80)
20 S2O
30 Front Squats
100 Double Unders

Wednesday July 30, 2014
Warm Up
Dynamic

Strength/ Skill
12 min EMOM
(e) 2 Snatches (70% of 1 rep max)
(o) 6 Ring Rows (2 second pause at top, 2 seconds down, 2 second pause at bottom)

WOD
5 Rds
400m Run
2 Rope Climbs
15 Burpees

Thursday July 31, 2014
Warm Up
Barbell Warm up

Strength/ Skill
6 Sets Clean Complex (build to max)

-Power Clean, Hang Squat Clean, Front Squat, and Jerk

WOD
Double Grace- Final Workout of the Crossfit Games
60 Clean and Jerks 135/95

Friday August 1, 2014
Warm Up
Hurdles + Agility Ladder

Strength/ Skill
5x5 Back Squat

WOD
15 AMRAP (partner WOD)
250m Row -partner A

15 C2B Pull Ups - partner B (rounds of C2B and Box jump is score, start where partner left off)
10 Box Jumps

Saturday, July 19th 2014
Warm Up:
Agility ladder

Strength/Skill:
In 10 min
-With a partner-
Find a new one rep max Push Press and a 1 rep max pull-up
-once found complete max strict pull-ups- 1 attempt (combine total with partner for score)

WOD
15 AMRAP (w/ partner- one working at a time)
6 Front Rack Lunges (115/75)RX (95/65)Masters
6 Push Press
4 Burpees over bar

Friday, July 18th 2014
Warm Up:
Med ball routine

Strength/Skill:
1 rep Max Front Squat

WOD
5 Rounds
400M run
15 Front Squats 135/95

Extra:
Work Hand Stand Drills

Thursday, July 17th 2014
Warm Up:
Barbell Warm up w/ band mobility

Strength/Skill:
Snatch Complex
-Power Snatch / Snatch / Overhead Squat
-try and build here, once max is hit, back off 15-20lbs and get in some good working sets

WOD
4 Rounds for time
25 Pullups
25 Swings 55/35
(cap 24)

Extra
Mile run for time

Thankyou all so much for doing this WOD with such effort today. Mark would be very pleased! Please donate here to help finding a cure for type 1 diabetes. Every penny counts!
Donate to JDRF HERE

Wednesday, July 16th 2014
Warm Up:
Dynamic Warm Up
+
Pushup Sprints

Strength/Skill:
Monkey Bars (one group)
+
2-4 times for time
“The BCF Sprint” (another group)
8 Burpee over hurdle
60 yard Shuttle
2 Rope Climbs
75 Yard Sprint

WOD
6 AMRAP
Thrusters 95/65 75/45
-every time the bar drops 1 rope climb or 6 strict ring rows

Extra:
30-25-20
GHD sit up
Back Ext

It's time again… We do MARK35 3 times a year, this is the second! Good luck to everyone. Do this workout with pride!
MRK 11/1/83-11/26/06 Donate to JDRF HERE

Tuesday, July 15th 2014
Warm Up:
3 rounds
10 Swings Heavier
8 Rolling Pistols
6 Squat Jumps
30 Seconds of Hollow Rocks
+
Power Clean and Double under prep

WOD
Mark 35
7 Rounds for time
5 Bench 225/135
5 Power Clean 225/135
35 Double Unders
(25 Min Cap)

Extra:
100 Dips for time
Get Ups

Monday, July 14th 2014
Warm Up:
400M run then
Introduction to Stones

Strength/Skill:
OTM 16
E- 2 Reps Back Squat (3 second pause at bottom) Start 60% and Build
O- 5-10 Reps Strict Pullups

WOD
10 AMRAP w/ Partner
100 yard shuttle

Extra:
How to approach MARK 35
Thursday, July 10th 2014
Warm Up:
Dynamic warm up
+
Band Sprints x 5 (20 yards)

WOD
14 AMRAP
each round starts with 50 yard shuttle (turf)
10 Box Jumps
5 Power Cleans 175/110 135/80
2 Rope Climbs
+
when everyone is finished
with a partner 3 min max distance sled push 135/95 RACES!?

Extra:
Sprint
20 GHD sit ups with medball
15 Stone to shoulder or kb thruster
10 Burpee Jump over hurdle

Wednesday, July 9th 2014
Warm Up:
PVC Warm Up / Squat Drills
+
L Holds accumulate 2 min

Strength/Skill:
Back Squat 10-8-6-4 (start strong…End Strong)
And
3 Position Snatch (build between squat sets, no rush do multiple base this off feel with weight)

WOD
3 rounds
10 WB
20 Swings 55/35
30 Hang Squat Snatches 75/55
Cap 15

Extra
Band Mobilty and assisted planks with partner

Tuesday, July 8th 2014
Warm Up:
Agility Ladder

Strength/Skill:
EMOTM 12
-Clean and Jerk lets build from 60% here

WOD
6 Rounds
15 Thrusters (45)
15 Pullups

Extra
22-16-10
Swings
Hspu or wall walks 8/6/4

Monday, July 7th 2014
Warm Up:
Hurdle Drills
+
Kipping work/BMU

Strength/Skill:
OTM 16
E- 4-6 Bar Muscle Ups or jumping bar MU on box
O- 4 left / 4 right Kb snatch into overhead squat

WOD
14 AMRAP
-Max distance run
Before run complete
6 Rounds
8 Push Press (135/95) (115/75)
20 Double unders

Extra:
60 Dips- when you break from rings penalty is 12 competition style ring rows
Monday, June 30th 2014
Warm Up:
Muscle up Transition Work (the original drill we have worked from the start, increase the height of rings for challenge)
+
OTM 10
E- Muscle ups max unbroken reps (5-10 Transitions)
O- 8 reps Squat then box jump
+
Dead Lift tech

WOD
30 AMRAP
8 Deadlifts at a Moderate weight (choose accordingly here should not take more than 30 seconds)
400M run
30 Situps

Extra Work:
Overhead Lunge walk 100 yards 45/25

Tuesday, July 1st 2014
Warm Up:
-With a partner, partner A starts on the rower and rows 250 then completes 8 Push press with 65-70%. When Partner A gets off the rower Partner B then gets on and does the same. The rest time is the time you have left after push press.
Do this for 20 min-finish your final round, goal is 6-8 rounds

+
Squat Drills 2 rounds(5 squats with elevated heel with 5 second pause at bottom, then on flat surface 5 reps w/ pauses, then with toe elevated repeat, then on flat surface)

Skill/Strength:
5 rounds building in weight
3 position clean (high/below the knee/ground)
+
once complex is complete rack the weight - rest 90 seconds
-then complete 3 front squats with same weight with a three second pause at the bottom

Extra:
Head Stand Practice, Free Standing Practice

Wednesday, July 2nd 2014
Bring a friend day!
Dynamic Warm up

OTM 12
E- 6-12 Toes to bar (goal here is to maintain reps throughout) 12 Situps
O- 1-2 rope climbs 10 ring rows

3 rounds for time
12 Box jumps (step ups)
14 Hand release Pushups
20 Kb swings (goblet squats)
(10cap)

shuttle runs x 2
ALL OUT ON EVERY REP (OUTSIDE ON FAR END OF PARKING LOT)
50 yard shuttle (25 and back) rest 1 min
100 yard shuttle (50 and back) rest 80 sec
200 yard shuttle (100 and back)rest 100
300 yard shuttle (100 and back 50 and back) rest 2 min

Thursday, July 3rd 2014
Warm Up:
Get Ups / Hollow rocks / Rolling Pistols

Skill:
Hand Stand Pushups (take what we have learned this past 2 weeks and bring it to the wall now)
Advanced work parrallettes

WOD
10 AMRAP
5 Bar muscle ups (sub =C2B Pullups)
10 Thrusters (115/80)
+
4 AMRAP
Wall walks
every min 20 Double unders
+
4 AMRAP
Plank holds

Extra:
Farmers walks 55/45 max distance in 5 min
Saturday, June 27th 2014
Warmup:
Dynamic then barbell

Strength/Skill: 10min for each
With a partner build to a new 1 rep max power clean and jerk then squat clean and jerk

WOD
15 AMRAP
200 Shuttle run (50 yard)
Clean and jerks (155/105)RX (115/80)mast

Friday, June 26th 2014
Warm up:
Sled work
+
Carry something heavy

Skill:
Free Standing Handstand push-ups

WOD
OTM 15
-Go as hard as you can each min, EACH MIN!
30 seconds of work each station
Min 1- Ring Muscle ups (sub = ring rows competition style)
Min 2- Thruster (135/95)RX (115/80)Masters
Min 3- Box jumps (30/24)

When finished lunge 100 yards for time #45
+
100 sit-ups

Thursday, June 26th 2014
Warm up:
Hollow rocks
3 Rounds
10 MB squat throws
10 Partner assisted pistols
5/5 Rolling pistol
10 MB Slams

Strength:
Find a new 1 rep max Back squat

WOD
"Zembiec"
5 Rounds
11 Back Squats (185/125)RX
7 Strict Burpee Pull-ups
400 Meter Run

Wednesday, June 25th 2014
Warm up:
8 lengths of bear crawls
+
Barbell Warmup

Strength/Skill:
20 min
Build to a heavy power snatch
+
Overhead Squat 3x10

WOD
4 rounds
2 Rope Climbs
8 Squat Snatches (135/95)RX (115/75)Masters
Then
25 dips / 25 Cals /25 Dips / 25 Cals

Extra:
30/20/10
Ghd sit up
Back ext

Tuesday, June 24th 2014
Warm up:
50-100 swings (if there early 100!, grab a partner 10 switch 10 switch….)
+
Hurdle and agility ladder

WOD
4 rd
10 Dead lifts (225/135)RX or more? (185/125)Masters -Must be unbroken, if not, strip weight and workout starts from the top- the TOP!
10 Push Press(55/35) -no jerks
20 Pull-ups
When finished

100-200-300-400-400-300-200-100 rest=work time

$1600+ raised on Saturday for Alzheimer's research! Thanks Walter for putting this all together!

Monday, June 23rd 2014
Warm up:
1000 meter row
+
Hollow rock work
Head stand Holds
Band walks and squat form

Strength:
Bench Press 8-6-4-2
Between sets practice KB Flips

WOD
15-12-9-21
Front Squats (165/110)RX (125/75)Masters
Paralette Push-ups
35 Double Unders (105 singles)
(20cap)

Extra:
5 min of leg lifts
3 min of burpees
3 min of sit ups
June 9th 2014
Warm Up:
Agility Ladder

Skill:
Hand Stand Pushup work (kipping)
Double Under Work
-if you have these skills, work parrellette HSPU 4 sets of 6-12 or same rep scheme with negatives
-in between HSPU complete 10 triple unders

WOD
100 Double Unders
20 Hand Stand Pushups (sub= double kb push press-30 reps)
30 C2B Pullups
40 Back Squats (185/125) RX (145/100)
30 C2B
20 HSPU
100 DU

(cap=22 min)

Extra- L-Holds- accumulate 2 min

Tuesday, June 10th 2014
Warm Up:
Barbell Warm up w/ 250M row intervals x 4

Strength/Skill:
OTM 12
Clean and Jerk
Min 1-3 – 3 Reps @65-70%
Min 4-6 – 2 Reps @75-80%
Min 7-9 – 1 Rep @80-85%
Min 10-12 – 1 Rep @85+%

WOD
400M Run
20 Squat Clean Thrusters 155/105 135/95
400M run

Wednesday, June 11th 2014
Warm Up:
Dynamic Warm up
Skill:
3 Rounds
10 Heavy Swings
10 Broad Jumps w/ sand bag
10 Tuck Jumps

WOD
Cindy
20 AMRAP
5 Pullups
10 Pushups
15 Air Squats

Extra:
Your first on ramp WOD and your last on ramp WOD
20-15-10
Squats
Ring Rows
Pushups
High Knees

Thursday, June 12th 2014
Warm Up:
3 Rounds
5 High Box Jumps
10 Overhead Squats
15 yards of inch worms
3 Rope Locks

Strength/ Skill:
OTM 12
E- Dead Lift 2 reps @80-85% + Rope Climb
O- 8 Burpees

WOD
10 AMRAP
5 Shoulder to Overhead 135/95 115/75
10 Dead Lifts
15 Box Jumps 24/20

Extra:
3 x 400M rest = Work

Friday, June 13th 2014
Warm Up:
Medball Warm Up

Strength/ Skill:
OTM 6
-3 Touch and go Power Snatches @ max weight

OTM 6
E- Wall balls max reps
O- 60 yard shuttle

WOD
22 AMRAP
8- Bench Press 165/95 135/80
10- Front Squats w/ KB 55/35
8- Muscle Ups (sub=Burpee chest to bar reverse grip)

Saturday, June 14th 2014
Warm Up
Dynamic

Skill:
Plyos
3 rounds
20 yard high skips
20 yard broad jumps

WOD
400m Relay Run (plated carry)
-done in 50 yard increments relay 45/35
40 Power Clean and Jerks 135/95 115/80
60 Burpees over Partner Planked
40 Power Clean and Jerks
400m Relay Run (plated carry)
-done in 50 yard increments relay 45/35

Memorial Day
Monday, May 26th 2014
Warm Up:
Med Ball Warm up
+
Hand Stand Work

WOD
Murph
1 Mile
100 Pull Ups
200 Push ups
300 Air Squats
1 Mile
-this can be done by yourself or with a partner.
-w/ a partner run together, divide reps

Tuesday, May 27th 2014
Warm Up:
Dynamic Warm Up
+
SNATCH PREP

Strength:
OTM 12
E- 30 seconds of Rope Climbs
O- 30 seconds of Squat Snatches aim for 2-4 @70-75%

WOD
20-15-10
Thrusters (95/65)
Burpees
Rest 3 min then
Then 500 meter row

Extra:
3 Rounds not for time
Max Hand Stand Wak OR 3 Wall Walks
2 Rope Climbs
10 High Box Jumps
20 GHD Situps

Wednesday, May 28th 2014
Warm up:
Barbell Warm up
w/ clean Drills (3 position, jerk, stand tall and drop)

Strength:
Back Squat 5x3 (80-85%)
-Get ups between working sets, each arm

WOD
Nasty Girls Version 1
3 Rounds
50 Squats
7 Muscle ups (14 C2B / 14 Dips)
10 Hang Power Cleans 135/95

Version 2
3 Rounds
50 Pistols
7 Muscle Ups
10 Hang Power 175/125

Extra:
Barbell Overhead Lunge 50 Yards for time

Thursday, May 29th 2014
Warm Up:
Hurdle (w/ partner)
+
Sand Bag Plyos

Skill:
4 rounds
10-Hand Stand Push Ups (parellettes if possible)
5 Ring Rows - w/ negatives

WOD
16 AMRAP
8 Jerks (155/105) RX (115/75) Masters
12 Box Jumps
16 WB

Extra:
For time:
800 Meter
50 Dips

Friday, May 30th 2014
Warm Up:
PVC
+
Plyos
BOX bar MU

Skill:
14MIN
Clean Complex
Power clean + Hang Clean + FS + FS

WOD
5 Rounds
3 Squat Cleans (225/135)RX+ (165/115) (135/95) Masters
5 Bar MU (C2B is sub)
7 Burpees over Bar

Extra:
Pack a lunch for regionals
Monday, May 19th 2014
Warm Up:
Dynamic Warmup

Skill:
3 Rounds
15 GHD Sit ups
10 High Hurdle Jump Overs
5 Vertical Jumps (running start to max height-find something to reach for)

Strength:
Build to a new 1 rep max snatch in 12 MIN

WOD
30 Snatches for time 135/95

Extra work?!:
For time 75 yards of burpee broad jumps for time (the turf twice)

Tuesday, May 20th 2014
Warm Up:
PVC

Strength/Skill:
Bench 5x5 –last 3 sets across
KB Complex each arm 5x5 (kb high pull, kb snatch)

WOD
5 Rounds
8 Front Squats (165/115)rx (135/95)
10 HR Pushups
12 C2B Pullups
200 M run
(20 Cap)

Extra:
50 Dips
50 GHD Back Ext

Wednesday, May 21st 2014
Warm Up:
Hurdle Drills w/ ring rows for breaks

Skill:
1-7 Muscle ups – OTM 8
or
Muscle Up drills and HSPU Drills -work negatives from the wall, hand stand up and control on the way down
-Box Transition
-Floor Transition w/ rings
-kip on rings

WOD
18 AMRAP
400M run or 500M row or alternate
20 Swings 70/55
15 Box Jumps
10 HSPU (substitute today will be KB push press)

Extra:
Sand Bag Lunge in front rack 75 Yards for time

Thursday, May 22nd 2014
Warm Up:
Barbell Warmup
-emphasis clean+jerk tech and snatch tech

OTM 10
E- Dead Lift 5 reps
O- 3 wall walks

WOD
For time
64 Pull ups
8 Overhead Squats 205/135RX+ 165/115RX 135/95 Masters

Extra:
OTM 12
3,6,9,12,15,18
E-Burpees
O- Overhead Squats (bar)

Friday, May 23rd 2014
Warm Up:
Agility Ladder- finish w/ movement from coach
+
Band Sprints x 4

Strength:
Build to a New 1 rep max Clean and Jerk
-during rest work rope climbing drills if you don’t have them yet

12 AMRAP
1 RC
4 Burpee Box
8 T2B
12 Back Squats (185/125)RX (155/105)Masters

Extra:
8- 100M sprints all out, walk back 100M full recovery and repeat
Saturday, May 17th 2014
Warm Up: 12 min
3 rounds
Hand Stand Progressions (single leg kick up, static holds, partner assisted holds, wall holds)
then
Max distance walks x 3
-if not possible 3 x bear crawl the turf

WOD
With a partner 75 REPS or on your own 50 REPS
Event 6 Regionals
50 Cal row
50 Box Jumps
50 Dead Lifts 180/120
50 WB
50 Dips
50 WB
50 Dead Lifts
50 Box Jumps
50 Cals

Friday, May 16th 2014
Warm Up: 12 min
PVC Warm Up

Skill work
Clean and Jerk Prep
T2B/ kipping Drill

Strength: 12 min
Bench 5 sets of 3 reps across (80-85%)

WOD
3 rounds
10 Swings 55/35
8 Toes to Bar
6 Cleans and Jerks 135/95 rx 115/75 masters
then
200 meter run
rest 3 min repeat x 3 (cap 30 min)

Extra:
50 GHD situps
50 Back Ext

Thursday, May 15th 2014
Warm Up:
OTM 10
E- 10 Goblet Squats (KB)
O- 10 Swings
-Then get your self prepped for WOD

Skill
Rope Climb Drills
Then
10 rope climbs for time- legless if possible
7 min cap

WOD
1770 –wod created by Coach Jim!
7 rounds
-7 ring pushups
-7 Dead Lifts 225/135 (or body weight)- goal is all touch and go
-7 Abmat situps
-7 Wallballs
-7 Hand release burpees
-200 meter run
28 min cap

Wednesday, May 14th 2014
Warm Up:
Dynamic Warm Up on turf
Then
10 Gorilla walks forward and backward
then
4 Band Sprints

WOD
4 Rounds
6 Back Squats (@70%)
2 min sprint on Rower (try and hold 2k pace)
10 Burpees
rest 90 seconds repeat

Extra Work:
Body Weight lunge 200 meters

Tuesday, May 13th 2014
Warm Up
OTM 10
E- 10 WB
O- 30 Seconds of double unders

Bear Complex Prep
-       Build to a new bear complex max in 15 min

WOD
Helen
3 rounds for time
400 meter run
21 Swings
12 Pullups

Extra:
Strict Pull ups 3 sets full recovery each set
6 Heavy Sled Sprints

Monday, May 12th 2014
Warm Up:
As soon as your in! row 1000 meters
Then
Y/T/W Drills on turf

Then
PVC warm up / Snatch Prep as a Team

Strength:
OTM 10
-       1 Hang Snatch, 1 Snatch
-       Drop the bar after the hang, reset for 5 seconds then snatch from ground

WOD
5,4,3,2,1
Ring Muscle (sub=10/8/6/4/2- ring rows)
Power Snatch (135/95) RX (115/75) Masters

Extra:
OTM 10
-10 Dips /10 Air Squats
Monday, May 5th 2014
Warm Up:
500 Meter Row
Shoulder Mobility
w/ 5lb plate
-pass throughs- forward and back
-presses
-Int/ext rotations
Breast Stroke on the ground

Skill:
OTM 12
3,6,9,12,15,18 (see if you can keep up)
E- T2B
O- Burpees

Bear Complex Prep
-if going from jerk to back rack is not an option, athlete can jerk then place bar on rack, back squat then jerk

WOD
14 AMRAP
1,2,3,4,5,…
Bear Complex (135/95)RX (115/75)M
2,4,6,8,10
C2B Pullups

Extra Work:
L-Holds accumulate 2 min

Then
Practice hand stand walks for 10 min

Tuesday, May 6th 2014
Warm Up:
OTM 12
E- Double Unders 25 Seconds
O- 15 Overhead Squats w/ PVC

Once finished

Skill:
In 10 Min Build to heavy Hang Snatch
Then with 85% of that

EMOM for 5 min 1 rep

WOD
3 rounds for time
10 Snatches 135/95 rx 115/75 m
30 Double Unders

then
4 x 400meter run (rest 90 seconds)

Extra:
5 Min of max flutter kicks
5 Min planks rest as needed

Wednesday, May 7th 2014
Warm Up: 10 min
Dynamic Warm Up

Skill:12 min
3 rounds
8 Reps High Box Jump
Max Distance Hand Stand Walk
(no Hand Stand walks work Handstand kick up drill, or hand stand to wall for 1 min)
3 Strict Muscle ups
No strict muscle ups?!
5- Jumping Ring Muscle ups
3- Assisted Ring MU

Strength:
OTM 12
5-4-3-2-1 (@ min 5 take a 2 min break)
E- Front Squat
O- Strict Press

WOD
In 12 Min Complete
30 Thrusters 115/75
25 Front Squats 135/95
15 Ring Muscle Ups (ring rows the dips)
in remaining time

max Clean and Jerks 165/115

Extra:
Practice Jumping ring Muscle ups
Or with a partner assisted strict muscle ups
-advanced- finsh the WOD w/ 15 c and J

Thursday, May 8th 2014
Warm Up:
5,10,15,20,25
OTM 10
E- Swings
O- Air Squats

Strength/ Skill
16 Min
Warm up to then complete:
10-8-6-4 reps of-
Bench Press
KB Row

WOD
14 AMRAP
250 Row
10 Ring Push ups
8 T2B
6 DL (275/185) RX (205/135) M All reps must be TNG

Extra:
3 x max ring dips (full recovery)
6x 1 min max calorie row (rest 1 min)

Friday, May 9th 2014
Warm Up:
4 rounds
1 sled trip
5 Rope locks
10 Double KB clean and Press

WOD
DT
5 Rounds
12 Dead Lifts 155/105
9 Hang Cleans
6 STO

Strength/Skill:
OTM 10
E- 3 clean and jerks @70-77% then max rope climbs (if shot from DT- work light C & J focus on speed under bar)
O- rest

Extra:
100 sit ups

OTM 10
-100 Meter Sprint

Saturday, May 10th 2014
Kelseys Isaland
24 AMRAP
50 WB
50 C2B
50 Box Jumps

WEEK OF
Monday, April 21st 2014
Warm Up
Agility Ladder

-Push Up Sprints

Strength/Skill
-Work with a Single KB, then double. Build up to heavy working sets
Kettlebell Clean and Press
Kettlebell Snatch

WOD
Marathon Monday
5 Rounds
4 Squat Clean and Jerks (185/135) RX (155/105) Masters
15 Chest to Bar Pullups
13 Burpee Box Jumps 24/20
when finished
800 Meter Run

Extra Work:
20-15-10
GHD Sit ups
Back Ext

Tuesday, April 22nd 2014
Warm Up
PVC/ Bar Warm Up

Strength/Skill
Build to a heavy Hang Squat Snatch

WOD
Amanda
9-7-5
Ring Muscle Ups or Bar Muscle ups-your choice (sub= winter throwdown standard Ring rows/Hand release)
Squat Snatch 135/95

@12 Min mark
12 AMRAP
Partner A – Back Squat (205/135)
Partner B – Sand Bag Sprint 200 meters

Extra- Assisted plank series x 3 with partner

Wednesday, April 23rd 2014
Warm Up
Single Hurdle Warm Up
and
-       Broad Jumps 2 x turf length
-       Band Row 5 reps each side

Strength/Skill
OTM 10
E- Bench (5-4-3-2-1)
O- 5 Reps high Box jump or jump overs

WOD
15 Amrap
12 Pushups
14 Squats
16 Sit Ups
18 Double unders

Thursday, April 24th 2014
Warm Up
3 rounds
250 meter row
10 Sumo DL high pull
5 Inch works

Strength/Skill
50 Pistols for time
or 7 min pistol work

OTM 10
E- DeadLift 4 reps @80-85%
O- 5-10 Strict HSPU

WOD
30 C2B
30 KB Swings 55/35
30 Ring Dips
30 Kb Swings
30 T2B
30 Kb Swings
30 Ring Dips
30 KB Swings
30 C2B
(18 min cap)

Friday, April 25th 2014
Warm Up
Dynamic Warm Up

Strength/Skill
Band Sprint x 6

For time:
Lunge the turf x 6 w/ 135/95
12min cap

WOD
3 Rounds
200 Meter run
5 Clean and Jerks 205/115 RX 165/95 Masters
15 yard Broad Jump
15 Wallballs

Saturday, April 26th 2014

With a partner, divide up however
Elite: 4 rounds
400 meter run (done together)
30 OHS @ 135/95
30 strict pull ups
50 burpees

Rx: 4 rounds
400 meter run
30 OHS @ 115/75
30 strict pull ups
50 burpees

Scaled: 4 rounds
400 meter run
30 thrusters @95/65
30 pull ups (Kipping)
50 burpees
Saturday, April 19th 2014
Warm Up:
Sled Push
and Med Ball Routine

Skill:
OTM 10
E- 10 Power Push ups
O- 5-10 Chest to Bar Pullups

WOD
(w/ a partner, complete a round then your partner goes)
16 AMRAP
12 Calories on the Rower
10 Shoulder to Overhead (135/95) RX (115/75) Masters
8 Swings (70/55) RX (55/35) Masters

Friday, April 18th 2014
Warm Up
500 M row

Team Warm up for complex

Strength/Skill
12 min to build to a heavy Clean Complex
Hang Power Clean
Clean + Jerk

WOD
-this WOD can be done with or without a partner, if done with a partner, switch every round
18 AMRAP
7 Lateral Burpees over bar
7 Power Cleans 155/105 RX 135/80 Masters
7 T2B
then
3 AMRAP
Muscle Ups (Sub= 5 ring rows/ 5 hand release)

Thursday, April 18th 2014
Warm Up
12 Min
Get Up Routine

Strength/Skill
Back Squats 5 sets of 5 reps building to 5 rep max
In between sets work Muscle up drills

WOD
4 Rounds for time
8 KB Thrusters (55/35)
10 Box Step Ups overs (24/20)
12 Wallballs (20/14)
when finished immediately run ½ mile, time ends after run

Wednesday, April 17th 2014
Warm Up
Dynamic Warm Up

Strength/Skill
16 MIN
-Bench Press 5 sets of 5 Reps
-In between each set on the turf,
-sprint 20 yards/back peddle 20 yards/side shuffle 10 yards/side shuffle 10 yards/ sprint 20 yards

WOD
OTM 16 MIN
-each min switch through each movement, each rep counts towards total reps
MIN 1 – Burpee Bar Muscle ups (sub=burpee pullups/ burpee jumping pullups-no bands)
MIN 2 – Facing Hurdle Jump overs
MIN 3 – Overhead Lunge Walk (115/75)
MIN 4 – Double Unders

Tuesday, April 15th 2014
Warm Up
Barbell Warmup

Skill
12 Min to build to a heavy complex
Hang Snatch/ Snatch
-sspppEEEDDD!!!

WOD
25 AMRAP
800 Meter Row
10 Dead Lifts 275/185 RX 225/155 Masters
20 Hand Stand Push ups (sub=6 Wall Walks)
rest 3 min repeat

Monday, April 14th 2014

Warm Up
3 rounds
250 Row
12 Kb Swings
12 Goblet Squats
12 Ring Rows

Strength/Skill
OTM 10
E- 3 Front Squats (@80-85 of 1RM) and 2 Rope Climbs
O- Rest

WOD
20 AMRAP
200 Meter Run
12 Chest to Bar Pullups
10 Dips
8 Front Squats (185/125) RX (135/80) Master

WEEK OF
Monday, April 7th 2014
Warm Up
1000 Meter row
20 Gorillas Forward
5 Rope Locks
20 Gorillas Back wards
5 Rope Locks
20 Squat Drills

Skill / Strength
OTM 12
E- Legless Rope Climb and Rope climb with feet (if LL is not option 2 RC)
O- 3 Back Squats @ 82-87% of 1 rep MAX

WOD READ
Mike “Dork” Kennedy
33 Back Squats (225/115)
15 Burpees
33 Deadlifts (225/115)
15 Burpees
33 KB Swings (70/55)

Extra WORK
OTM 10
-100 yard sprints

Tuesday, April 8th 2014
Warm Up
Hurdle Warm Up

Skill
3 rounds
Sand Bag Squat Jumps x 8
Sand Bag Lunge the turf

Strength
Max JerkTHEN
work some singles at working weight

WOD
20 AMRAP
400M Row
400M Run

Extra
400 Meter Farmers carry – weight- min half body wt

Wednesday, April 9th 2014
Warm Up
3 Rounds
10 Med Ball Slams
15 GHD Situps
Bear Crawl the Turf
Hand Stand Practice

Skill
OTM 10
- 3 Squat Cleans @70-77%

WOD
Jackie
1000 Meter Row or ½ mile run
50 Thrusters 45lbs
30 Pullups

Extra Work
70 Chest to bar pullups

Thursday, April 10th 2014
Warm Up
OTM 10
E- Double Unders 30 reps
O- A-Skips 30 Seconds

Strength
OTM 10
E- 3 reps Bench Press (80-82% of 1rm)
O- 6 reps High Box Jump

12 AMRAP
50 HR pushups
40 Shoulder to Overhead (115/75)
30 Wallballs 20/14
20 Power Cleans (135/95)
Amrap w/ Muscle ups the time left (sub= 5 ring rows/5 dips=1 MU)

Friday, April 11th 2014
Warm Up
PVC / SNATCH PREP

Skill
10 Min
Snatch Skill
-Build up to a heavy working weight (75-85%) and hit some heavy singles
-No rush work tech, if you have been working from the hang and having success, continue it!

Strength:
OTM 10
E- 3 reps Dead Lift (80-85% of 1rm)
O- 5 Strict Chest to bar Pullups

WOD
AMRAP 10
3..6…9..12…..
Snatch 135/95 115/75 Masters
Toes to Bar

Extra WORK:
100 Swings

Saturday, April 12th 2014
Warm Up
Agility Ladder
-
Sprints

WOD
Partner workout, divide rep however you would like, one person works @ a time

6 AMRAP
Clean and Jerks 165/115 135/85 Masters
2 min rest

6 AMRAP
Pullups
2 min rest

6 AMRAP
100 meter run
2 min rest

6 AMRAP
Thrusters 135/95 115/75

WEEK OF
Monday, March 31st 2014
Warm Up
Med Ball Warmup for 12 min (every even min 12 ring rows)

Skill
Clean and Jerk Warm Up
-drop cleans and drop jerks

Strength
16 Min
Build to a max power clean
Then a max squat clean

For Time:
21-15-9
Power Clean 135/95
Dips

When gathered: on own
Max pushups in 1 min
Max sit-ups in 1 min

Apri 1st 2014
Warm Up
Dynamic Warmup

60 yard shuttle x 2 (record times)

Strength
1 Rep Max in:
Back Squat
Dead Lift
Strict Press

Skill
2 Min Max Rope Climbs
1 Min Max Box Jumps 24/20 30?

Optional
6AMRAP (w/ partner) –switch on the min- Score=total reps GO!!!
Max Calories on rower
Max Swings 55/35

April 2nd 2014
Warm Up
Agility Ladder (lateral shuffle/ carioca/ sprint @end of ladder)

Skill
OTM 10
E- 5-10 Chest to Bar Pullups
O- 10 Yards of broad jumps

4 Rounds for time
15 Swings 70/55
30 Wallballs 20/14
60 Double unders or 150 yards shuttle

*Extra work 300 yards shuttle

April 3rd 2014
Warm Up
OTM 12
E- High Knees w/ jump rope 30 seconds
O- PVC snatch Warm up

Skill
Snatch Prep

Strength
Max
Power Snatch
Then
Snatch

21-15-9
Overhead Squat 95/65
Burpee over bar

*When finished death by 20 yards

April 4th 2014
Warm Up
Barbell Warm up 8 min

Skill: Muscle up technique
THEN
Max Muscle ups or max ring pullups in 2 attempts

Strength
Max
Front Squat
Push Press

6 AMRAP
Squat Clean Thruster 165/105

*2k row test or max sled pushes 6 min

April 5th 2014
Warm Up
400 Meter run

Team Warm up

Strength
Max
Bench
Strict Pullups

ANGIE OR
Partner Angie
22 AMRAP
100 Pullups
100 Pushups
100 Situps
100 Squats

then
half mile test

Week of March 24th

Monday, March 24th 2014
Warm Up
3 Rounds
- 2 x Angle shuffle on turf (25 Yards) butt DOWN!!!
- 5 Strict HSPU or 20 second Handstand Hold w/ a negative if possible
- 15 Overhead Squats w/ PVC

Skill
Snatch Prep

then
OTM 10
-       1 Complex --- 3 Position Snatch
o   Snatch From High Hang (mid thigh) – Position 1
o   Snatch From below the knee – Position 2
o   Snatch From the Ground – Position 3

Strength
Snatch Grip DeadLift 6 sets of 2 reps @ 100-105% of Max Snatch
         - Butt down, Chest up

WOD
12 AMRAP
3…6…9…12…15…
Chest to Bar Pullup
Power Clean 135/95 RX 115/75 Masters
Shoulder to Overhead
Tuesday, March 25th 2014

Warm Up
OTM 10
E- 5 Toes to Bar / 8 Wallballs
O- 5 Burpees / 8 Squat Jumps

Skill
Clean Warm Up

Strength
OTM 10
E- 3 Squat Cleans (75-80% of 1RM)
O- 3 Bench Press (80-85%)

WOD
16 AMRAP
200 Yard Run
1 Rope Climb
15 Bench Press 155/105 RX 135/80 Masters
1 Rope Climb
15 Alternating Step ups 24/20
1 Rope Climb

Cash out:
-if done… do immediately after WOD
4 Amrap Muscle ups
Or 4 Amrap Ring Pullups / kipping or jumping

Wednesday, March 26th 2014
Warm Up

Get Up Routine 12 min
-Movements included
-Side plank, Get up, Windmill

WOD
OTM 20
-30 seconds of work each min / 30 seconds off
Min 1- Back Squat 255/135 RX 205/115 Masters
Min 2- Row
Min 3- Ring Row
Min 4- Sit Up

Then
1000 Meter Row

Thursday, March 27th 2014
Warm Up
Dynamic

Skill
4 rounds
5-10-5 shuttle
Max Height Box Jump
10 Tuck Jumps

WOD
4 rounds for time
20 Swings 55/35
15 Box Jumps
10 Wallballs

Friday, March 28th 2014
Warm Up:
500 Meter row (conversation pace)

2 Rounds
3 inch worms
10 Squat Drills
5 Burpees to jumping jack
10 Thrusters w/ barbell

WOD
14.5

Saturday, March 29th 2014

Warm Up
4 rounds
50 yard carry (stone, farmers, person, kettlebell, sand bag…)
2 Rope climbs
10 T2B

Partner Planks

WOD
16 AMRAP
21 Swings 55/35
12 Pullups
-       one partner runs 400 meters while other does amrap, pick up where partner is and continue AMRAP once run is complete

Challenge of the week:
Max Double Unders in a Minute

Saturday, March 15th, 2014
Warm Up
Agility Ladder

Agility Work
Sprints

(In teams of 3)
22 AMRAP
14 Calories on the Rower (partner A)
Farmers Carry 80 feet w/ Kettlebell 55/35 (partner B)
8 Thrusters w/ kettlebells
Farmers Carry 80 feet
8 Thrusters w/ kettlebells
10 Dips (partner C)

Friday, March 7th 2014
Warm Up:
Sled Relay 5-8 min
3 rounds as a team
10 Glute Bridges
10 Straight leg Bridges
10 Dead lifts with bar
20 Calf Raises

Dead Lift Warm Up
-Set up weight for workout, go through some mental reps with changing out weights. Run through a few reps @ second round weight and box jumps.

WOD
14.3
8 minute AMRAP:
10 deadlifts, 135 / 95 lb.
15 box jumps, 24 / 20 inch
15 deadlifts, 185 / 135 lb.
15 box jumps, 24 / 20 inch
20 deadlifts, 225 / 155 lb.
15 box jumps, 24 / 20 inch
25 deadlifts, 275 / 185 lb.
15 box jumps, 24 / 20 inch
30 deadlifts, 315 / 205 lb.
15 box jumps, 24 / 20 inch
35 deadlifts, 365 / 225 lb.
15 box jumps, 24 / 20 inch

once finish row 1000 meters

Strength:
5 sets of 10 reps
Single arm Strict Press w/ kbs
Ring Rows

Thursday, March 6th 2014
Warm Up
4 rounds
Shuffle Drills on turf, cone to cone
20 Overhead Squats PVC
15 Ring Rows
10 Sit ups

WOD
12 AMRAP
200 M run
15 Swings 55/35
20 Cals
15 Goblet Squats

Wednesday, March 5th 2014
Warm Up
OTM 10
E- Double Unders 20 Seconds
O- High Knees 30 Seconds

Strength
5 sets of 5 (across)
Bench
Strict Ring pullups
Then
DeadLifts

WOD
21-15-9
Deadlift (225/135)
HSPU

Skill
AMRAP 6
Muscle Ups
Or
Muscle up skill drills

Tuesday, March 4th 2014
Warm Up
Dynamic Warm Up

4x8
Single Hurdle Jump overs
Lateral Jump Overs
Tuck Jumps

Strength
Groups of 2,3 or 4
@ 60/75/95/115/135/185/205/225lbs (you choose one weight)
Squat Clean and Jerks
AMRAP 10 MIN (this is not a race, focus on speed under the bar and out of hole, rest as needed between)

WOD
6 AMRAP
5 Power Cleans (155/105)
5 Shoulder to overhead
5 Chest to bar Pullups or (ring rows if hands are an issue from 14.2)

rest 30 seconds
6 AMRAP
3…6…9…12…
Clean and Jerk 115/75
Burpee (w/ no push up) Step Ups 24/20

5 min jog when finished

Monday, March 10th 2014
Warm Up
Hurdle Drills (after each drill side shuffle/carioca/sprint...)
Sled pushes

Skill
In 15 min WORK @ a heavy complex
Power Snatch/ Hang Squat Snatch

WOD
14 AMRAP
2 Rope Climbs
10 Back Squats (225/135) RX (205/115) Masters
12 Hand Release Burpees

Row and Stretch when finished
SATURDAY, FEBRUARY 22ND 2014
WARM UP:
DYNAMIC WARM UP AS A TEAM
W/
PLYOS

STRENGTH:
WITH A PARTNER IN 8 MIN
- FIND MAX THRUSTER FROM THE RACK

WOD
20 MIN AMRAP
8 FRONT SQUATS @ 165/105 RX 135/80 MAST
16 SDLHP 55/35
24 WB 20/14

-FRONT SQUATS ARE DONE, PARTNER A DOES 8, PARTNER B DOES 8, THE SAME GOES FOR SDLHP
-THE WALL BALLS ARE FOR A TOTAL OF 24 AND EACH REP MUST BE ALTERNATED WITH PARTNER, LETS GET CORDINATED...

Friday, February 21st 2014
Warm Up:
2 rounds
300M row
2 rope climbs
10 Push ups

Clean Prep

WOD
Mark 35
7 Rounds for time
5 Bench Press 225/135 RX 185/115 Masters
5 Power Cleans 225/135 RX 185/115 Masters
35 Double unders

25min cap (will there be any new shirts given away tomorrow?!)

Thursday February 20th 2014
Warm Up:
Team Sleds 10 min
-during breaks hit 10 ring rows/ 10 dips

WOD
With a partner complete (divide however)
75/50/25
C2B Pullups
Swings 55/35
Calories on rower
------
Cash out with 120 situps total

Work on a weakness if you have extra time!

Click on the Photo to watch Mike Stackpole!!!

SIGN UP FOR THE CROSSFIT OPENS HERE
Wednesday February 19th 2014
Warm Up:
Dynamic Warm Up

Skill:
Band Sprints 20 YARDS X 4 - Group A
Sand Bag Squat jumps 4 rounds-10 reps, 20 Double unders- Group B

MAX HEIGHT BOX JUMP- all together

WOD
100 Double unders
20 Hand Stand Push Ups
30 Toes to Bar
40 Back Squats (205/115)
30 Toes to Bar
20 Hand Stand Push Ups
100 Double unders

Tuesday, February 18th 2014
Warm Up:
PVC Warm Up
-Band Mobility

Strength:
OTM 8
1 complex (build)
High Hang Squat Snatch/ Hang Snatch below the knees/ Snatch from the ground
video
video

WOD
7 AMRAP
-Squat Clean and Jerk (185/115) Mast(135/80)

Extra- with a partner
7 AMRAP
50 yard relay (up and back, switch)

Monday February 17th 2014
Warm Up:
OTM 10
E- Double Unders (30 Seconds on)
O- 10 KB Swings Heavy

-Muscle up transition work

Skill: (group A)
OTM 10
E- 10 Pistols
O- Max Muscle ups 25 seconds (substitution- Ring Rows)

Strength: (group B) 10 min
Dead Lift 4 sets of 5 reps (build to heavy set)

WOD
20-15-10 (GO!)
Power Snatch (75/50)
Thrusters (75/50)

Extra- with a partner
6 AMRAP
50 yard relay (up and back, switch)
Saturday, February 15th 2014
Warm Up:
Agility Ladder
then
Agility drills

Strength:
Bench Press
7 sets of 5 reps @75% full recovery
and
5 reps Sand Bag Squat Jumps

WOD
w/ a partner alternate rounds
20 AMRAP
5 Box Jumps 30/24
5 Thrusters 135/80 Rx 115/65 Masters
10 Pullups

Friday, February 14th 2014
Warm Up:
3 rounds
Shuttle- Run 25yd and back 25 and back (increase intensity each round)
10 Ring Rows
10 Push ups
5 Rope Locks
10 Squat Drills

Strength:
OTM 10
-       2 Squat Snatches @75% of 1 Rep Max

WOD
Buy in 35 Burpees
Front Squat 10/8/6/4/2 (155/105)
Shuttle 100 yards (25 and back burpee at each transition)
Buy out 35 Pullups

-after each set of front squats perform a 100 yard shuttle, after 10 front squats a shuttle, after 8 FS a shuttle....
Thursday, February 13th 2014

Warm Up:
Barbell Warm up

Strength:
8 Amrap w/ a partner
Power Clean (w/ 80% of your 1 rep max)
- this does not have to be same weight, just alternate reps

WOD
W/ a partner
75/50/25 reps divide however, each movement must be completed before moving onto next
Push Press (115/75)
T2B
Box Jumps

When finished:
Lunge walks with sand bag and partner on turf

Wednesday, February 12th 2014
Warm Up:
PVC Overhead Mobility

Skill:
Go back and forth 8 reps of each, depending skill level
Kipping HSPU
Free Standing
Parrallette

Strength:
10 min establish a
3 rep Overhead Squat max

WOD
Buy in 3 rope climbs
21-15-9
C2B pullups
Overhead Squats (115/70)
Buy out 3 rope climbs

-When finished 500 meter cool down and stretchTuesday, February 11th 2014
Warm Up:
OTM 10
E- Double unders 30 seconds
O- KB Swings 20 Seconds

Strength/Skill: 15-20
4 rounds
Back Squats 5 reps (across) -BUILD TO HEAVY SET OF 5 THEN COUNT YOUR FIRST SET

Muscle up work during rest
-If you have them still work the skills!

WOD
12 AMRAP
20 Wall balls
5 Muscle ups (sub- 8 ring rows/8 dips -our competition standards)
10 Dead Lifts (225/135)

Death by 40 yards-TEAM STRETCH ON TURF
Monday, February 10th 2014

Warm Up:
Dynamic Warm up
Push up sprints x 6

Strength:
Establish a max in 10
Push Press, Push Jerk, Split Jerk - Complex

WOD
16 AMRAP
10 Power Snatches (115/75) RX (95/65) Masters
15 HR Push-ups
10 Squat Cleans
15 Pull-ups

when finished:
200 Flutter Kicks
Week of February 3rd 2014

Monday, February 3rd 2014

Warm Up:

3 rounds

Sled Trip x 2

20 WB

100 Flutter kicks

(10Cap)

Clean and Jerk Prep

-       Drop drill (stand on tips of toes, shoulders shrugged, and drop under bar)

-       Progression through poision 1,2,3 w/ squat clean

-       Drop Drill (Bar on forehead, drop underneath bar with no press, just a lock out

-       Clean and jerk from position 1 x 10 reps

Strength:

Clean and Jerk Ladder

-       Starting weights (45/65/95/135/165/185/225)

EMOM 12

-Clean and Jerk

(increase weight each lift 5-10lbs, if you miss before time is up, go back down in weight and continue)

WOD

1-10 Back Squat (225/135) Masters (185/105)

10-1 Chest to Bar Pullups

Extra:

50 Air Squats

50 T2b

Pistol Work

Tuesday, February 4th 2014

Warm Up:

1000 Meter Row

Dynamic Warm Up

Skill:

Agility

60 yard shuttle x 3

W Drill x 4

Sprint 10 back peddle 10 Sprint 10 x 3

Group 1 Band Sprints

Group 2 Max Height Box Jumps (step Down)

WOD

12 AMRAP

35 DU

2 Rope Climbs

10 Shoulder to overhead 135/95

Cash out 50 ghd sit ups and Back ext

Wednesday, February 5th 2014

Warm Up:

Med Ball Warm Up

-random whistle blows for ring rows

(10 min cap)

Strength:

Find a 3 rep max in front squat (10 min)

OTM 10

E- Front Squat 1 rep the 3 rep max you just found

O- 5 HSPU

(this is done on New rack, with 1 group if big class, other group starts WOD, then comes back and does this after)

WOD (cap 22)

500 M Row

Bench Press 30 reps body weight

1000 M Row

Bench Press 20 Rep

200 M Row

Bench Press 10 Reps

Thursday, February 6th 2014

Warm Up:

3 Rounds

15 Over Head Squats

15 Pass Throughs

15 Yard Hand Stand Walk (modifications, static hold, or kick up)

Strength:

Snatch

          - Starting weights (45/65/95/135/165/185)

EMOM 12

Snatch

(increase weight each lift 5-10lbs, if you miss before time is up, go back down in weight and continue)

WOD

9 AMRAP (with a partner, alternate rounds)

3 Burpee Box Jumps 24/20

6 DeadLifts 225/135

9 Chest to Bar Pullups

cashout: 100 situps

Friday, February 7th 2014

Warm Up:

OTM 12

E- 5 Burpees 10 Squats

O- 5 Inch Works

Strength:

OTM 5

- Strict Press 3

Bear Complex 12 Min

-Work up to something heavy under control

WOD

AMANDA

9-7-5

Muscle Ups

Squat Snatches

When finished

Heavy sleds

Saturday February 1st, 2014

Warm Up:
5 Min run

3 rounds
10 WALL BALLS
20 Kb Swings
25 yard overhead Plated lunge walk 45/25

Competition WODs for Next Week

WOD 1
8 MINUTES FOR BOTH PARTNERS TO FIND A MAX CLEAN COMPLEX
•                Clean (any variation)
•                Hang Squat
•                Front Squat
•                2 JERKS

-Bar cannot be dropped until last jerk for complex to count

WOD 2- 3 MINUTES MAX Front Squats 155/95, 135/80, 115/65
The front squats will be scored as a separate WOD. The three minutes will begin as soon as the 8 minutes is complete for the complex. Athletes will be responsible for adjusting their weight for the front squats.

WOD 4- RX and Masters
5 Rounds for Time (10 Minute Cap)
10 Snatches
20 Toes to Bar
Reps can be divided any way as long as each partner does one snatch and one toe to bar each round.
RX- 135/80
Masters-115/ 65

MAX WALL BALL CASH OUT W/ TIME REMAINING
WOD 4- Masters Plus
5 Rounds For Time (10 Minute Cap)
10 Snatches 80/50
40 AbMat Sit-Ups

Friday, January 31, 2014

Warm Up:
3 Rounds
200 Yard Shuttle
5 Rope Locks
25 Yard Bear Crawl

Movement Prep

Register For 2014 CrossFit Open Here

WOD 13.5 CrossFit Open
Complete as many rounds and reps as possible in 4 minutes of:
15 reps  Thruster 100/65 Masters 54 and up 65/45
15 Chest to bar Pull-ups

-If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes. If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes. If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes. Etc.
-Complete at a minimum 3 rounds

Strength: (when finished and gathered)
5 rounds 8 reps
Bench Press
Med ball slams
Strict T2B

Extra work Death by 20 yards (burpee@ each end)

Thursday, January 30th 2014

Warm Up:
PVC Warm Up

Skill:
OTM 12
2 Snatches @75-80%

WOD
3 rounds for time
250 Row
20 Swings
15 Toes 2 Bar
10 Burpees

cash out:
100 situps
100 lunges
Wednesday, January 29th 2014

Warm Up:
OTM 10
E- Overhead Kb Squat 10 reps
O- High Knees 30 sec w/ JR

-Stretch

Strength:
OTM 10
E- 8 Back Squats 70-75%
O- 3-6 Muscle Ups (sub-strict ring pullups and dips)

WOD
2 min max reps of each movement (each movement is its own WOD, so don't save yourself, try and get the most reps for each)
-1 min rest between
Power Clean 155/105
Pushup (hand release)
Box Jumps 24/20
Pullups
Overhead Squat

Tuesday, January 28th 2014

Warm Up:
6-8 Min of Sled work

-GHD sit ups when resting

Team Stretch

Skill:
Assisted Planks Series

Strength:
OTM 4
Push Press 8 reps
OTM 4
Barbell rows 8 reps

WOD
5 Rounds
8-Snatch 135/95
10 yards Burpee Broad Jump

Monday, January 27th 2014

Warm Up:
3 rounds
200M Row
15 Swings
15 Goblet Squats
10 Dips
10 Ring Rows

WOD
5 rounds - For Time:
Squat Clean 5-4-3-2-1 (reps) – RX-205/125 Masters 155/95 +225/145
Hand Stand Pushups 2-4-6-8-10 RX+ W/parallettes (substitution wall walks 1-2-3-4-5)
1-Rope climb RX+ legless
200 yard run (4 lengths of turf)

Week of January 20th, 2014
Monday, January 20th, 2013

Warm up:

Agility ladder

Strength:

OTM 10

E- back squat 8 reps 70%

O- bar muscle up 3-6 or chest to bar 8 reps

WOD

In team of 3 complete one person working at a time

40 snatches 135/95, masters 115/75

40 T2B

40 paralette push-ups (feet on 2 plates, chest breaks paralettes)

200 double Unders

40 paralette push-ups (feet on 2 plates, chest breaks paralettes)

40 T2B

40 Thrusters 135/95, 115/75

16 min cap

Tuesday, January 21st, 2013

Warm up

500 single Unders

Then

Get up Routine (whole routine= side plank, get up, windmill and a press)

Skill:

OTM 12

E- plank 35 seconds

O- 10 Box jumps (30/24)

Wod-GO!

21-15-9

-10yard sprint (shuttle...)

- Deadlift (205/115) rx. (185/95) masters (225/135)

500m row cool down

Wednesday, January 22nd 2014

Warm Up

Dynamic Warm Up

Skill:

(turf length)

2 x Broad jumps

2 x Bounding

2x single leg bounds

Hand stand practice

OTM 10

Even- Rope Climbs 30 seconds

ODD- 2 Hang Squat Clean and Jerks @ 70- 75%

East Coast Championships WOD 2 this Saturday. Coach Craig will be competing

WOD 2

50' HSW (substitute will be 8 wall walks)

15 PC 205/135 (RX weight 165/95, Masters 135/80)

50' HSW

30 T2B

50' HSW

15 OHS 205/135   (RX weight 165/95, Masters 135/80)

Thursday, January 23rd 2014

Warm Up:

OTM 12

Even- Double Unders 30 seconds (count your reps and beat them!)

Odd- 10 KB swings

Team Stretch

Skill:

20 Strict Hand Stand Pushups

20 Kipping

20 Parallette

WOD

3 Rounds for time

15 Chest to Bar Pullups

12 Lateral Burpee Box Jump overs 20”

9 Back Squats 225/145 +    185/115 RX     155/95 Masters

when finished

2000 meter row or sled test

Friday, January 24th, 2014

Warm Up:

5 min jog

then

Medball Warm up

How to approach this WOD?!

SIGN UP FOR THE CROSSFIT OPEN HERE

WOD

Open WOD 13.4

7 AMRAP

3,6,9,12,15,18,21...

Clean and Jerk 135/95 Masters 55+ 115/65

Toes to Bar

Strength:

5 Rounds not for time, full recovery, once you are gathered from 13.4

Bench Press 5 reps across

Strict Pullups on rigs max reps

1 min Flutter Kicks

(START AT 75-80% TRY AND HOLD IF POSSIBLE BUILD)

Saturday, January 25th 2014

Warm Up:

Dynamic Warmup

THEN

Band Sprints 25 yards x 4 (Group A)

Monkey Bars (Group B)

Strength:

With a Partner Work up to 1 rep Max Front Squat in 8min

Score is total weight lifted

WOD

(partner WOD)

-Partner A Begins workout, Partner B can begin workout once partner A gets to thrusters.

4 AMRAP

12 Wall Balls 20/14

8 Sumo Deadlift High Pull w/ KB (70/55 RX 55/35 Masters)

4 Thrusters (RX 135/85 Masters 115/70 RX+ 155/105)

2 min rest

4 AMRAP

10 Wall Balls

6 SDLHP

2 Thrusters

1 Min rest

1 AMRAP

Partner A

5 Wallballs

5 SDHP

Partner B

Max Thrusters

-no rest

1 AMRAP

Partner B

5 Wallballs

5 SDLHP

Partner A

Max Thrusters

(TOTAL REPS FOR ALL IS SCORE)

Week Of January 13th 2014
January 13th 2014

Warm Up:

OTM 10

E- Double Unders 20 Seconds on

O- PVC Overhead Squats/ Snatch Prep

We are in this together!

Help Prepare our coaches and athletes for Miami. Lets test the first 2 WODs!!!

WOD 1 (we will use cal on rower)

For Time

WOD 2

Tuesday, January 14th 2014

Warm Up:

Agility Ladder

-       Bear crawls

Snatch Prep

Skill:

-Running Clock, every 90 seconds 1 complex

Snatch Complex x 5 Build

(Dead Lift and Shrug, High Hang Squat Snatch, Squat Snatch, Overhead Squat, Snatch Balance)

3 Rounds for time

10 Chest to Bar Pullups

10 Front Squats 135/80 RX   115/70 Masters 165/105 RX+

20 Yard Bear Crawl

Wednesday, January 15th 2014

Warm Up:

3 rounds

16 Alternating Step up Jumps on box

12 Push Presses w/ heavy KB’s

8 Strict Pullups

Strength:

OTM 12

E- Bench Press 3 reps (80% build)

O- Heavy KB Swing 10 Reps

OTM 10

E- DL 2 Reps @ 85%

O- 4 Broad Jumps on Turf (reset each broad Jump)

2000 meter row for time

Thursday, January 16th 2013

Warm Up:

PVC Warm UP

Strength/Skill:

OTM 10

Clean and Jerk

10 Min running clock

Back Squat 1 rep Max

-if you have time work sets of 10 @70%

WOD

21-15-9

Burpees over Bar (lateral)

Overhead Squat 95/65

Friday, January 17th 2014

Warm Up:

1000 Meters on the rower

Team Stretch

-How to approach this open WOD?!

WOD
13.3

12 AMRAP

150 Wall Balls (20/14) Masters (20-9ft/10-9ft)

90 Double Unders

30 Muscle Ups

Strength:

Muscle ups if you were not able to get them, complete all 30 if you got some, if not an option, put together 40 C2B and 40 Dips

Saturday, January 18th 2013

Warm up:

Dynamic warm up

Partner Wod (team of 3) 1 person working at a time

3 rounds

24 C2B

8 Power Cleans (165/95)

3 rounds

18 C2B

6 Squat Cleans (185/105)

3 rounds

15 C2B

4 Squat Clean and Jerks (205/115)

When finished

Immediately

60 burpees over planking partners (2 people in a plank) rest as needed, divide up however, for burpee to count 2 people must be in plank

Week of January 6th:

Monday, January 6th 2014

Warm Up:
3 rounds
10 Strict Press w/ KB (2 at once)
10 Box Jumps
1 heavy sled trip after each round
Clean Prep and stretch

Skill:
OTM 11

For 3 min
-3 Cleans (high hang squat clean- from pockets, low hang squat clean- from top of knee, TNG Clean from ground)

rest 1 min

For 3 Min
-2 Cleans (low hang squat clean- from top of knee, TNG Clean from the ground)

Rest 1 min

For 3 min
-1 Squat Clean from the ground

WOD
5 rounds for time
216 yard shuttle (full length of turf shuttles, a total of 8 lengths)
10 Overhead Squat (115/75) Mast (95/65) RX + (135/95)
10 Chest to Bar Pullups

Tuesday, January 7th 2014

Warm Up:
5 min Jog

3 Rounds
Over head Squat 15 reps w/ bar
Pause Squat Throws w/ Med ball 5 reps
15 GHD Situps
15 Glute Bridges

Skill:
Work up to a 5 rep max Dead Lift

WOD
3 Rounds max reps
1 min row for cal
1 min rope Climbs (1 climb is 5 points)
1 Hand Release Burpees
1 Min Back Squats 135/95
1 rest

Wednesday, January 8th 2014

Warm Up:
2-3 rounds
10 reps 1 or 2 arm KB Squat
40 Double unders
5 rope locks
10 Squat Drills

Skill:
Snatch
OTM 11
For 3 min
-3 Snatches (high hang squat clean- from pockets, low hang squat clean- from top of knee, TNG Clean from ground)
rest a min

For 3 Min
-2 Snatches (low hang squat clean- from top of knee, TNG Clean from the ground)
Rest 1 min

For 3 min
-1 Snatch from the ground

WOD
16 AMRAP
8 Jerks (135/80) Masters 135/80 RX+ (155/105)
12 Box Jumps
16 Wall Balls (20/14) all to 10’

Thursday, January 9th 2014
Warm Up:
3 x 1000 meter row rest (4 min)
Team Stretch

Skill:
Muscle Ups
3x5 Front Squats (70%, build each set)

WOD
Fran
21-15-9
Thrusters 95/65
Pullups
Rest 7 min
Repeat

Friday, January 10th 2014
Warm Up:
10 min jog
Open Prep
-a run through all movements with light weight
-Stretch and mental Prep, how to approach the WOD

WOD
13.2 Open WOD (reminder- we are doing the open WOD’s from last year every Friday)

10 AMRAP
weight (115/75), Masters 55+ (95/55)
 5- Shoulder to overhead
10- Deadlift
15- Box jumps, 24/20

Strength:
OTM 10
E- Bench 5 reps –progress
O- Max Strict Ring Pullups

Saturday Janurary 10th 2014
Warm Up:
Med Ball Routine

Skill:
Overhead Walking Lunges (turf length)
and Rope Climbs

WOD
w/ a partner divide up reps however you want
3 rounds for time
30 Cleans 135/80
40 T2B
50 Swings 55/35
600 yard relay (50 yard increments)

Week of:
December 30th 2013

Warm up:
Medball warm up

Skill:
Strict Pullups 4 sets of max reps
While resting
Pistol work 10/10 reps
(Boxes, rings, rig)

Strength:
Clean complex -no dropping of bar, increase weight each set
5 rounds every 90seconds
2 power cleans
2 squat cleans
2 jerks

Wod
15-12-9
Power clean 115/70
Burpees
- all we want here is hip extension, no need to jump and clap, this is a sprint

Rest 10 min the repeat workout

Tuesday, December 31st 2013
Warm Up:
Dynamic Warmup

Skill:
W Drill
60 yard shuttle
8 reps Sand Bag Squat Jump
8 Box Jumps high

WOD
OTM 27
-after 3 full rounds you will get 2 min rest, then complete last 2 rounds
Back Squat Rx 205/115 Masters 155/80
T2B
20 Yard Shuttle (20 yd= 3 points or reps)
Push Press 135/80 115/65
Rope Climb (1 rope = 5 points or reps)

Wednesday, January 1st 2013
Warm Up:
5 min on rower
3 rounds
10/10 Step ups w/ KB (single arm)
15 GHD Sit Ups
20 Wall Balls

OTM 10
E- 2 Snatch Grip Deadlift w/ 90 -100% 1 rep max
O- 2 Squat Snatch 80%

WOD
Helen
3 rounds for time
400 meter run
21 Swings 55/35
12 Pullups

Thursday, January 2nd 2013

Warm Up
5 min jog
3 rounds
10 SLDL single leg w/ KB
2/2 Get ups
1 Sled Trip
Max unbroken Muscle ups or 10 ring rows 10 dips

OTM 6
E- Bench Max reps @70%
O- rest
OTM 6
E- Front Squat Max reps 75%
O- rest

WOD
40 Cal
20 Squat Clean Thrusters 155/85
40 Cal
10 Squat Clean Thrusters

Friday, January 3rd 2013
For the next 5 weeks we will be repeating all the open WODs form 2013

Warm Up
OTM 10
E- 30 seconds A- skip
O- Overhead Squat 30 Seconds

Snatch Prep

WOD 13.1
Proceed through the sequence below completing as many reps as possible in 17 minutes of: 

40 Burpees  75/45 pound Snatch 30 reps

 30 Burpees 135/75 pound Snatch 30 reps 

20 Burpees 165/100 pound Snatch 30 reps 

10 burpees  210/120 pound Snatch, as many reps as possible

masters 55+ 45/35, 75/55, 100/75, 120/90

When finished if you cannot move up the ladder, your score is where you finished. But go back down in weight and continue the workout.

When 17 is up complete 10 min on rower for cool down

Saturday, December 28th 3013

Warm:
3 rounds
200M row
40 yard Overhead Walking Lunge w/ plate
1 min Plank
6 Rope Locks
5 muscle up transitions

Then

AMRAP 20
50 Medball 20/14 sit ups throws over box 24/20
then
8 Thrusters 115/70
10 Burpee Box Jumps
12 Pullups

Partner A does 8 thrusters, Partner B does 8 thrusters….one person works at a time.

-When finished get 3 sets of 12 Alternating back lunges from the rack
Friday, December 27th 2013

Warm Up:
500 meter row

2 rounds
15 Squat Drills
15 Toes to Bar
15 Swings

Y T W’s
-on ground, elevated chest

WOD
For time
1-10
Bench Press
Power Cleans

RX 185/115 --- Masters 135/80 ---- RX + Squat Cleans

-1 Bench Press, 1 Power Clean, 2 Bench, 2 Power Clean….. up to 10
- If done with a partner, partner A- 1 bench B- 1 Clean, A- 1 clean, B-1 bench, 2…3…., each partner must complete each set

Skill Work:
When finished with WOD, for time or not up to you

10 min work
1 Rope Climbs
1 Wall walk, hand release
Thursday, December 26th 2013

Warm Up:
Dynamic Warmup

Squat Prep
3 rounds
10 Overhead Squats PVC
8 Glute Bridges w/ 5 sec hold
6 Pause Squat throws w/ med ball

Strength:
Every 90 Seconds perform
-Back Squat 3 reps (start @75% and build to a new 3 rep PR!)

-get the weight set for the WOD and put it off to the side when finished with squats, everyone get there own bar

Then

OTM 6
-       C2B Pullups
-       Try and get as many reps as you can in 15-20 seconds, rest remaining time see if you can hold that number

WOD
10-9-8-7-6-5-4-3-2-1
Dead Lifts
Front Squats
Shoulder to Overhead
-perform 40 double unders after every round

RX 115/75 ---- Masters 95/65                                          ---- RX+135/95
25 min CAP

Tuesday December 24th 2013

Warm Up:
OTM 10 Jump rope
E- 30 Seconds Double unders
O- 30 seconds A- Skip

Skill:
Rolls and Cart Wheel Practice

Strength:
OTM 6
-Strict Press 2 reps and build start 75-80%

OTM 6
-Dead Lift 2 reps and build start 75-80%

WOD
5 Rounds
200 Meter Row/run
16 Step ups 24/20
8 reps Clean and Jerks 135/95 masters 115/75

Partner optional WOD
22 AMRAP
- alternate each movement with partner
200 Meter Row
16 Step ups 24/20
8 Clean and Jerks 135/95 masters 115/75

Cash out with 50 ring rows
4 min of planks

Monday, December 23rd 2013

Warm up:
Agility Ladder

-Static Stretch
then
FULL RECOVERY
Broad Jumps x 2 (length of turf)
60 yard shuttle x 3

Strength:
OTM 10
- Split Snatch build up to a heavy 2 reps

WOD
20 Min AMRAP (as many reps/rounds as possible)
5 Pullups
10 Push ups (hand release!)
15 Squats

Finish workout with 50 toes to bar
In between rest stretch hip flexors with banded lunges

Saturday, December 21st 2013
Warm Up:
3 rounds
20 Yard overhead Walking Lunges with Plate 45/25
20 Yard Bear crawl
40 yard farmers walk 70/55
5 jump and locks on rope

WOD 1
With a partner, 1 person working at a time
In 10 MIN esablish 5 rep max Back Squat
Rest 4 Min
In 6 Min max Pullups

WOD 2
Max Thrusters in 10 minutes 135/95. Masters 115/75
-buy into the workout is 50 burpees alternating

Friday, December 20th 2013

Bring a friend day
Warm Up:
Rowing Technique and Mechanics
Static Stretch and movement prep

Skill:
Push Ups
Box Jumps
Hand Stand Push Ups
Sit Ups/ GHD

(if you have no partner and are well versed in these movements)
Work Hand Stand Holds/ Free standing Pushups/ Hand Stand Walks
then
3-5 Rounds (not for time)
5-10 Strict Hand Stand Push Ups
5-10 Kipping Hand Stand Push Ups
5 Max height Box jump
10 GHD Sit Ups

WOD
14 AMRAP
-1 person working at a time, if your partner needs a break you can go again
10 Sit ups
10 Box Jumps 20/24
100 Meter on Rower
Thursday, December 19th 2013

Bring a friend day

Warm Up:
Dynamic Warm Up
-Sprints from the ground x 6
-3 Banded Sprints

Skill:
Wall Balls
Ring Rows / pullups
Burpees
-       if you did not bring a friend or need to work skills
5 Rounds for strength (rest as needed)
Chin ups- banded/strict/strict C2B
5 reps pause WB throws
5 Reps Strict press

WOD
12 AMRAP
-Partner Wod, 1 person working at a time, every even minute 10 burpees total
-If your partner needs a break, you can keep going for them

10 Wall Balls 20/14
10 Ring Rows
Wednesday, December 18th 2013

Warm Up:
3 rounds
10 arm kb squat or 2 arm?!
8/8 Kb Snatch
5 Inch Worms
10 Squat Drills
10 Gorillas

Strength:
OTM 6
- Hang Squat Snatch 2 reps (start @80% of 1 rep max and build each set)

OTM 6
- Front Squats 2 reps (start @80% of 1 rep max and build each set)

WOD
100 Double Unders
30 Front Squats 135/95 masters 115/80
30 Pull ups
30 Front Squats
100 Double Unders

15 Cap

Tuesday, December 17th 2013

Warm Up:
800 Meter run

Skill Work: 25 MIN
Muscle Up Technique
-Glute Bridge, Glute Bridge on rings, transition, kipping, banded transition

Kipping Pullups/Butterfly Technique

(if you have all of these… OTM 10 E– 4 muscle ups on rings O- 4 muscle ups on bar)

During all of this skill work
Bench Press
-2 reps and Build (start your first working set at 80% and build from it)

WOD
3 Rounds
200 meter run (on turf) 20 and back
15-T2B
10-Box Jumps 24/20
25-Swings 55/35 -----Masters weights are 55/35
Monday, December 16th 2013

Warm up:
OTM 10
Even- Double Unders (20 seconds)
Odd- High knees (20 seconds)

- Squat Drills During rest time

Butt down and up

Squat drill

PVC overhead Squat

Gorillas back and forward

Strength:

OTM 12 (start @80% of 1 rep max and build each set)

Even- Back Squat 2 reps

Odd- Hang squat clean and jerk 2 reps

WOD

15 AMRAP

10 Chest to bar pull-ups

10 yard hand stand walk (substitution- holds on wall 20 second count/2 wall walks)

5 Squat cleans 155/105

Tuesday, December 17th 2013

Warm Up:

800 Meter run

Skill Work:

Muscle Up Technique

-Glute Bridge, Glute Bridge on rings, transition, kipping, banded transition

Kipping Pullups/Butterfly

(if you have all of these… OTM 10 E– 4 muscle ups on rings O- 4 muscle ups on bar)

During all of this skill work

Bench Press

-2 reps and Build (start your first working set at 80% and build from it)

WOD

3 Rounds

200 meter run (on turf) 20 and back

15-T2B

10-Box Jumps 24/20

25-Swings 55/35

Wednesday, December 18th 2013

Warm Up:

3 rounds

1 arm kb squat or 2 arm?!

8/8 Kb Snatch

5 Inch Worms

10 Squat Drills

10 Gorillas

Strength:

OTM 6

- Hang Squat Snatch 2 reps (start @80% of 1 rep max and build each set)

OTM 6

- Front Squats 2 reps (start @80% of 1 rep max and build each set)

WOD

100 Double Unders

30 Front Squats 135/80

30 Pull ups

30 Front Squats 135/80

100 Double Unders

15 Cap

Thursday, December 19th 2013

Bring a friend day

Warm Up:

Dynamic Warm Up

-Sprints from the ground x 6

- 3 Banded Sprints

Skill:

Wall Balls

Ring Rows / pullups

Burpees

-       if you did not bring a friend

-       work 5 sets of strict pullups and 5 sets of 5 reps pause WB throws

-       If we are still doing skill work 3 x 8 Strict press

WOD

12 AMRAP

-Partner Wod, 1 person working at a time, every even minute 10 burpees

-If your partner needs a break, you can keep going for them

10 Wall Balls 20/14

10 Ring Rows

December 20th 2013

Bring a friend day

Warm Up:

Rowing Technique and Mechanics

Skill:

Push Ups

Hand Stand Push Ups- Free Standing

Box Jumps

Sit Ups/ GHD

(if you have no partner and are well versed in these movements)

-       2 sets of max strict hand stand Pushups

-       2 sets of max kipping hand stand pushups

-       5 sets of 4 reps max height box jumps

-       During rest of all, 10 GHD sit ups

WOD

14 AMRAP

1 person working at a time, if your partner needs a break you can go again)

10 Sit ups

10 Box Jumps

100 Meter on Rower

M- December 9th 2013

Warm Up:
400 meter run if raining Sled work 6-8 min

Band Mobility

Bar Work together as a team
(hold bar for 5 min and work)

Strength
8 rounds
(90 seconds of rest)

2 Clean and Jerks
- Start around 60-65% of 1 rep max
-increase 10lb each set for men 5 lb for women

WOD
AMRAP 7:
3.6.9.12....
Clean and Jerk, 135/95
Toes to Bar

when gathered...
When finished max burpee box jumps 20" in 2 min

-yesterday masters final WOD at North Haven

T December 10th 2013
Warm Up:
Get up Routine 10 Min

-KB Snatch work

Strength: 15 Min complete
Back Squat 3 x 5 @80-82%
Power Snatch and overhead Squat prep during rest

WOD
4 Rounds For Time
400 Meter Run
10 Power Snatches 135/80
10 Overhead Squats 135/80

-25 cap

W December 11th 2013

Warm Up:
2 rounds
15 1 Arm Kb Squats
15 GHD sit ups
15 Swings
15 Double Unders

Hand Stand Pushup Practice

Strength: 15 min complete
Bench Press 3 x 5 @80-82%
Dead Lift 3 x 5 @80-82%

WOD
Partner WOD

WOD A
21-15-9
Dead Lifts
Pullups

-90 seconds of rest then

WOD B
21-15-9
Box Jumps
Hand release Pushups

then
-run 800m

TH December 12th 2013

Warm Up
Med Ball routine
-Static Stretch as team
- Movement Prep
-Pistol Work

Minute 0-10--- 15 rope climb For time
Minute 10-20--- 30 Squat cleans (185, 105) For time
Minute 20-30--- 60 c2b pull-ups For time
Minute 30-40--- ½ mile run

-       Each wod is separate score and has 10 minute time cap. Rest with the remaining time left in any one wod 
-       Aim to have 4-5 minutes of rest in each wod

December 13th 2013
Warm Up
3 Rounds
Sled
Over head Squat 15 reps (w/ pvc, bar, bar w/ weight)
Pause Squat Throws w/ Med ball 5 reps
10 GHD Back Ext w/ Band (pause for 3 sec at top)

Strength:
8 rounds
(90 seconds of rest)

2 Snatches
- Start around 60-65% of 1 rep max
-increase 10lb each set for men 5 lb for women

WOD
15 AMRAP
Dips
-Before Dips
6 Rounds
12 Shoulder to overhead 135/80
50 Double unders (100 singles)

North Haven Competition Saturday and Sunday!
-Come out and support Coach AJ, Seth, Justin and Robert (Saturday)
- Sunday - John Sr., Ray, and Eric
-Directions
-Address70 Old Broadway West
North Haven, CT 06473

December 7th 2013
Partner WOD
- one partner completes a round at a time
WOD
20 AMRAP
12 Pullups
9 Front Squats 155/95
6 Burpees over bar

December 6th 2013

Warm Up:
Dynamic Warm Up

5 Rounds ( full recovery)
4 Triple Jumps
4 Sand Bag Jumps
4 Hurdle Jump Overs, Max height

WOD
Fight Gone Bad
Three rounds of, 1 min at each movement
Wall-ball 20/14 for (Reps) 
Sumo deadlift high-pull, 75 pounds (Reps) 
Box Jump, 20" box (Reps) 
Push-press, 75 pounds (Reps) 
Row (Calories)
1 min rest

December 5th 2013

Warm Up:
2 rounds
15 Squat Drills
15 Toes to Bar
15 Swings

Y T W’s on bench
Wall Angels

Strength:
OTM 12
E- 6-8 reps Dead Lift(.75% of last weeks 1 rep max)
O- 4 Pause squat throws w/ Wall ball (explosive out of hole)

WOD
AMRAP 12
10 Chest to Bar Pullups
8 HandStand Pushups
6 Box jump overs 24/20

Death by 20yd

December 4th 2013

Warm Up:
Hurdle Warm Up
2 rounds
8 hurdles
-side step overs
-forward walks
-back walks
-under overs
-bear crawl

-dynamic movement
-side to side A
-side to side straight leg
-jumps

Band Sprints (full recovery x 4 – 20 yards)

Strength:
OTM 12
E- 6-8 reps Bench Press(.75% of last weeks 1 rep max)
O- 1 Rope Climb

WOD
10 AMRAP
8 Thrusters KB 55/35
Farm walk 40 yards
(NO DROPPING OF WEIGHT ON TURF PLEASE)

-30 seconds rest then

WOD 2
1000 meter row immediately after.... running clock

December 2rd 2013

Warm Up
3 Rounds
Sled up and back
5 Strict Pullups (weighted if needed)
5/5 Single Arm Press kb
5 Vertical Jumps to rope with foot lock

Strength:
OTM 10
E- 6-8 reps Back Squat (.75% of last weeks 1 rep max)
O- 8 reps Barbell rows

WOD
5 Rounds
5 Clean and Jerks 155/105
Burpee Broad jumps 12 yards

December 2rd 2013

Warm Up:
3 rounds
150 M ROW(increase intensity each row)
Overhead Lunge Walk 25 yards 45/30
Max L-Hold on Parallettes (or rings for substitute)
Glute Bridges w/ Sand Bag 20 reps

Skill:
Snatch Balance Work 10 min

WOD
Isabel
30 Snatches for time (135/95)

when finished
3 rounds not for time or for time, dependent on how Isabel is to you
10 Pullups
10 Box Jumps 30/24
20 Sit ups

November 30th 2013
Warm Up:
Agility Ladder
Shuttle Work

Strength:
Find a new 1 rep max Bench Press

WOD
-Partner WOD
-each partner must complete round before next partner can go
-Ascending Ladder 3,6,9,12,15…

AMRAP 6

Chest to bar and Power Cleans 135/80

rest 1 min

AMRAP 5

Toes to bar and Front Squats

rest 1 min

AMRAP 4

Burpees over bar and Thrusters

November 29th 2013

Warm Up:
Sled Work
----
Carries/Throws and Lifts (stones, kb’s, plates, medballs…)
----
Ring Rows

WOD
3 Rounds for time
500M row or 400 meter run
21 Box Jumps 24/20
14 Uppercuts w/ KB 55/35
7 Dead Lifts 275/165

Extra:
Work a gymnastic weakness (muscle ups, rope climbs, pistols, dips…)
100 Sit ups

November 28th 2013    800AM CLASS ONLY

Partner HERO WOD
COLBY UMBRELL
“Colby Umbrell was killed in action in 2007 when his Humvee was hit by an IED. He reportedly died shielding his fellow soldiers from the blast and that act alone says what kind of man he was.” (- Nate Readal)

-As a team complete, divide the reps up however, 45 MIN CAP

Snatches -10,000 Pounds (team can put any weight they want on the bar to complete all 10,000lbs, EXAMPLE- 100 Snatches @100lbs)
100 Pullups
200 Push Ups
300 Air Squats
800 Meter Partner Carry- Piggy Back or over the shoulder (if not doing a partner carry, use sand bags or 45lb plate)

November 27th 2013

Warm Up:
OTM 8
E- Double Unders (20 Seconds)
O- High Knees (20 Seconds)

5 Rounds ( full recovery)
4 Box Jumps (progress in height every 4 jumps)
4 Sand Bag Jumps
4 Tuck Jumps

Strength:
OTM 10
1 complex
Hang Squat Clean
Jerk

12 AMRAP
6 Clean and Jerks (135/80)
12 Swings (55/35)
1 Rope Climb

November 26th 2013

Warm Up:
2 rounds
200 yard shuttle jog (20 and back on turf)
10/10 1 arm Squat with KB (2 arms if possible)
15 Overhead Squats with PVC
Pistol Practice

Strength:
Snatch

-       Every 90 seconds 1 rep
-       Progress in weight each set
-       Minimum 5 lbs start 65-70%
-If you miss, go back down before going up again

WOD
For Time
50 Toes to Bar
100 Double Unders
150 Wall Balls (20/14)

25 min cap

Core Work
21-15-9
GHD Sit up
Back Ext

November 25th 2013

Warm Up: 10 min
500 Meter row
Team Stretch and prep
Air Squats, Push ups, Lunges, Glute Bridges...

The CrossFit TOTAL (in 35 MIN)

Find a New 1 Rep Max in:
-Strict Press
-Back Squat
-Dead Lift

Then
Max Unbroken Dips (if band is needed use thinnest one possible)
Max Unbroken Pullups (if band is needed use thinnest one possible)
Max Pushups in min
Extra:
take 70% of your new 1 rep maxes in the strict press, Back squat and Dead Lift and do 2 sets of 10 reps
November 23rd 2013
WOD
-1 min AMRAP at each station.
– 17 minutes total including rest

3 Rounds
- POWER CLEANS (95, 65) 

- KB SWINGS (55, 35) 

- BURPEES 

- SHOULDER TO OVERHEAD (95, 65) 

- DOUBLE UNDERS
-1 min rest

November 22nd 2013

Warm Up:
Dynamic Warm Up

Push Up Sprints x 4
60 yard shuttle x 4

WOD
14 AMRAP
Front rack Lunge 20 yards (115/60)
15 Chest to Bar pull-ups
10 Hand Stand Pushups

Extras:
Plank
series with partner
mile run
2k row

November 21, 2013

Warm Up:
5 min jog

3 Rounds
10/10 1 arm overhead walking lunge 20 yards
10 Front squats w/ kb’s
10 Jerks

Strength: 15 min
Clean
4 sets 2 reps @80%
3 sets 1 rep @85-87%

WOD
9 AMRAP
9 Dead Lifts (155/105)
7 Hang Cleans
5 Shoulder to Overhead

When finished
OPTIONAL
OTM 10
100 yard sprint

If freezing
Death by 30 yards on turf

November 20th 2013

Warm Up:
2 rounds
20 Double Unders
20 Situps
15 Swings
15 Squat Drills
Monkey Bars or 5 Rope Drills

WOD
5 rounds (OTM for 20 min)
MIN
1-      30 seconds of rope climbs (1 rc=10 points)
2-      30 seconds of Hand Release Pushups
3-      30 seconds of toes to bar
4-      30 seconds of over head squats 115/65

When finished
2000 or 3000?! meter partner row – divide up however

November 19th 2013

Warm Up:
1000 meter row

Band Mobility

Bar Work as a team
(clean and jerk drills)

Strength:
In 10 min find a Jerk Max from the rack

-once you find Max...
-use remaining time to see how many reps you can get squatting the weight you jerked.
-So warm up squat as you jerk as well.

WOD
(partner WOD)
24 AMRAP
50 Pullups
50 Wallballs 20/14
50 Step ups

-          1 partner working at a time
-          Workout Starts with 200 meter partner sand bag run (1 bag per team,1 person carries at a time and partners run together)
- @ min 12 - 400 meter, @ min 24 800 meter run

Novemeber 18th 2013
EARLY:
Hop on the rower

Warm Up
PVC Warm Up

Strength:
6 total complexes (every 90 seconds)
-Progress to heaviest complex
-Snatch Complex (Dead Lift and Shrug, Hang Squat, TNG Snatch, Overhead Squat, Snatch Balance)

WOD
6 to 1
Snatch 135/80
Muscle Ups (substitution is Chest to bar pull-ups and rings dips)
15 min cap

When finished:
3 rounds not for time
10 reps bench
20 GHD situps
20 GHD Back Ext
-muscle up drills

November 15th 2013

WOD
-With a partner divide up reps however you would like, except the burpee, alternate them.

60 Double unders
-20 burpees
50 Box jumps 24"/20
-20 burpees
40 Toes to Bar
-20 burpees
30 Power Cleans 135/95
-20 burpees
20 Presses 135/95
-20 burpees
20 Presses 135/95
-20 burpees
30 Power Cleans
-20 burpees
40 Toes to Bar
-20 burpees
50 Box Jumps
-20 burpees
60 Double Unders

November 15th 2013
Warm Up:
8 min
1 sled trip
1 farm carry trip (turf Length)

Strength:
OTM 10
E- Clean Complex (hang squat/Front Squat/TNG clean and Jerk) build to a heavy set
O- Weighted Pullups 5 reps

WOD
4 rounds for time
250M row
7 Thrusters 115/75
7 Burpee Pullups

November 14th 2013

Warm Up:
1000 Meter row (light)

3 rounds
10 Wall angels
10 Bent over rows w/ KB
10 Lunge Jumps

Skill:
Muscle Ups and Rope Climbs

WOD
3 Rounds for time
50 Air Squats
7 Muscle Ups (sub is 14 ring rows and dips)
14 Swings (70/55)

Extra Work:
1000 meter row for time
21-15-9
GHD sit ups
Back ext

November 13th 2013

Warm Up:
Dynamic Warm Up

Agility Work
-5-10-5
-W Drill and go
-Box Drill

Strength:
OTM 12
E- Back Squat 2 reps across (85-90%) if going lighter and working tech do 5 reps O/E
O- rest

WOD
16 AMRAP
400M run/Row
20 HR pushups
20 Pull ups
10 Box jump overs

November 12th 2013

Warm Up:
3 rounds
10 Strict Pullups
10 inch Worms
10/10 1- arm over head squat w/ KB, if possible 2 arm overhead squat

OTM 12
E- Snatch Grip Dead Lift 5 reps building
O- Push Press 8 reps w/ 2 Kettlebells

WOD
North Haven Masters Comp WOD, many of our masters athletes are doing this competition December 7th. Lets help them get ready
9 AMRAP
buy in 30 calorie row
then
21 Wallballs
15 Swings

when finished
Death by 20 meters

U.S. Marine Lance Corporal Justin James "JJ" Wilson, 24, of Palm City, FL, assigned to 3rd Battalion, 10th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, NC, was killed on March 22, 2010, while supporting combat operations in Helmand province, Afghanistan.

He is survived by his wife Hannah McVeigh, parents Lance and Frances, brother Christopher, and sister Jamie-Ella.

November 11th 2013

Warm Up
OTM 10
E- Overhead Squats w/ PVC 30 seconds
O- C2B Pullups 30 Seconds

Skill:
Kipping Hand Stand Push Ups
Clean Prep

WOD
JJ

•                185/95 pound Squat clean, 1 rep
•                10 Parallette handstand push-ups

•                185 pound Squat clean, 2 reps
•                9 Parallette handstand push-ups

•                185 pound Squat clean, 3 reps
•                8 Parallette handstand push-ups

•                185 pound Squat clean, 4 reps
•                7 Parallette handstand push-ups

•                185 pound Squat clean, 5 reps
•                6 Parallette handstand push-ups

•                185 pound Squat clean, 6 reps
•                5 Parallette handstand push-ups

•                185 pound Squat clean, 7 reps
•                4 Parallette handstand push-ups

•                185 pound Squat clean, 8 reps
•                3 Parallette handstand push-ups

•                185 pound Squat clean, 9 reps
•                2 Parallette handstand push-ups

•                185 pound Squat clean, 10 reps
• 1 Parallette handstand push-ups

November 9th 2013
Warm Up:
Dynamic Warmup
-
Shuttles

WOD
5 minute AMRAP
Pull ups
Sit ups
Partition as you'd like
Score is total for both
rest 1 min

5 min.AMRAP
Swings (55/35)
wall balls (20/16)
partition as needed
Score is total wall balls plus calories on rower
Rest 1 minute

5 min AMRAP
Shoulder to overhead (115/65)
Box Jumps
Partition as needed, score is total for both

Take total of all 3 for final score

Novemebr 8th 2013 FRIDAY

Warm Up:
OTM 8:
E- Swings 20 seconds go heavier
O- Double Unders 30 Seconds

Static Stretch as a team

IN 18 MIN (find a partner and go back and forth between squats and bench)
Bench- Find a new 1 rep max
Then with 75-80% of that work 2-3 sets of 5

Front Squats- Find a new 1 rep Max
Then with 75-80% of that work 2-3 sets of 5

WOD
Dips 4-8-12-16-18
Font Squats 10-8-6-4-2 155/105
1 Rope Climb
16 min cap

Novemebr 7th 2013

Warm Up
Agility Ladder
Shuttle Prep (touch and go at the line, set up…)

Paleo WOD# 3
5 Min Time Cap: Partner up
Round 1
10 Hang Power Cleans 135/95
20 Meter Sprint

Round 2
8 Hang Power Cleans
40 Meter Sprint

Round 3
6 Hang Power Cleans
60 Meter Sprint

Round 4
4 Hang Power Cleans
80 Meter Sprint

Round 5
2 Hang Power Cleans
100 Meter Sprint

Strength:
5 rounds not for time
Strict Chin ups (as many as possible at least 5 with band or weighted)
15 GHD Sit ups
Pick a weakness and address it

then
Partner 2000 meter row

Warm Up:
Dynamic Warmup

Stretch those calves
Band Sprints x 6 (20 yards)

OTM 10
E- Back Squat 8/6/4/2/8 (increase weight each set then go back and hit the 8 reps you started with, try and start @70% for 8)
O- Power Snatch 4 reps fast! @70%

WOD
Paleo WOD 9
100 Burpees
100 Swings 53/35
12min cap

November 5th 2013

Warm Up:
4 min jog around turf w/ dynamic movements

3 Rounds
Sled up and back
10 Upper Cuts 55/35
10 Single Arm Press kb
6 Vertical Jumps to rope with foot lock

Cleans
w/ 70%-75%- 2 reps every 30 seconds for 4 min
w/ 80%- 1 rep every 20 seconds for 4 min
w/ 85%-90%- 1 rep every 30 seconds for 4 min

WOD
12 AMRAP
200M RUN
5 Clean and Push Press 135/85
16 Lateral jumps over bar 24/20

November 4th 2013
HAPPY BIRTHDAY MARTA
Warm Up:
3 rounds
150 M ROW(increase intensity each row)
Overhead Lunge Walk 25 yards 45/30
Max L-Hold on Parallettes (or rings for substitute)
Glute Bridges w/ Sand Bag 20 reps

 Strength:
OTM 6
E- Dead Lift (first set 10 then 8 then 6 add weight each set)
O- Overhead Squat w/ Press at bottom 10 reps with PVC

Skill:
Muscle up drills

WOD
13.3
12 AMRAP
150 Wall Balls 20/14
90 Double Unders
30 Muscle Ups / 30 C2B and Ring dips / 30 Pullups and Push ups

When- finished work some sprints on the turf, see how fast you can be after putting out such effort in the workout, also try 3 sets max dips if you have time.

Thank you for everyone who came to the gym today and participated in the MARK 35 WOD today. Everyone stepped up and I honestly can’t tell you how much it means to me. Today is a really hard day for everyone in my family.

There are a lot of great athletes in our gym, but most of all, great people with huge hearts. I appreciate you all for helping us through this day today. This is a special place, and I am proud to be apart of BCF with you all. Thank you all so much. Effort was there today, intensity was there.

Mark, I hope you PR’d today, you better have. Also, congrats to all of you who PR’d this workout today, it is amazing to see such progress you should be proud of yourselves. A big shout out today to our new members of the Mark 35 RX club, Mike Miniter and Coach AJ. You guys really wanted those shirts and you proved it today.

November 2nd 2013
Warm Up:
Dynamic Warmup

WOD
-Partner workout, divide rep however you would like
-A rep is a point
6 AMRAP
Back Sqats 165/95

2 min rest

6 AMRAP
Chest to Bar Pullups

2 min rest

6 AMRAP
200 meter run (1 run is worth 5 points)

2 min rest

6 AMRAP
Toes to Bar

November 1st 2013
This workout was made in memory of Mark Kenney 11/1/83-11/26/06. Not a day goes by where we don’t feel your presence, especially hear at the gym. We miss you every day. We will honor you in this workout, and I am sure your doing it right next to us. Have a great Birthday and don’t do anything to foolish. Let’s bring it today everyone, put your head down and go.

Warm Up:
Clean prep

WOD
Mark 35
7 rounds for time
5 reps Bench 225/135
5 reps Power Clean 225/135
35 Double Unders

-25 min cap

October 31st 2013
Warm Up:
3 rounds
5 Strict Pullups
10 inch Worms
15 Squat Drills

Static Stretch

Skill:
Hand Stand Practice

WOD
Trick or Treat
3 rounds for time
5 Power Snatches 135/75
20 Yard Hand Stand Walk – Substitute is Hand Stand on Wall 1 min
20 Pistols
2 Rope Climbs

Extra-
Find a new 1000 meter row time

October 30th 2013
Warm Up:
12 min
Get Up Routine
after each side is done once
20 Back Ext

Skill:
OTM 12
Even- A gymnastic weakness for 20 seconds (rope climbs, pullups, hand stand holds, muscle ups, dips, t2b, pistols....)
ODD- Snatch Grip DeadLift 5 Reps

WOD
Partner WOD
6 AMRAP
Partner A Calorie Row
Partner B KB Swing (55,35)
-on the top of each min you switch positions

rest 3 min
4 AMRAP
Partner A Calorie Row
Partner B KB Swing
(55,35)
-on the top of each min you switch positions
-Your score is
#1 Calories on Rower
#2 Kettlebell Swings

Cash out
monkey bar practice
200 flutter kicks

October 29th 2013

Warm Up:
Sled Work 8-10 min

-Clean Prep and stretch

Stength: 12 min
Clean Complex 3 sets for max weight (bar cannot drop)
-Build for 3 heavy sets, be smooth
-high hang clean, clean from below knee cap, clean from ground

WOD
Buy in 60 doubles unders
-then
20-15-10-5
Front Squats 135/75
Pullups
-then
Cash out 800 meter run
-workout ends with run

October 28th 2013
Warm Up:
OTM 10 (25 seconds of work)
E- Double Unders
O- KB Swings 55/35

Skill:15 min to complete
Snatch Complex 3 sets for max weight (bar cannot drop)
-Build for 3 heavy sets, be smooth
-high hang snatch, snatch from below knee cap, snatch from ground

WOD
Paleo WOD 8
-Repeat of WOD #1 beat your time!
18 Min Time Cap:
21-18-15-12-9-6-3 of:
-Wall Balls (20/14)
-Deadlifts (115/75)
-Box Jumps (24/20)

Movement Details - Men
-Level III (3)
20 pound Wall Balls
115 pound Deadlifts
24 inch Box Jumps

-Level II (2)
20 pound Wall Balls
105 pound Deadlifts
20 inch Box Jumps

-Level I (1)
12 pound Wall Balls
85 pound Deadlifts
16 inch Box Jumps

Movement Details - Women
-Level III (3)
14 pound Wall Balls
75 pound Deadlifts
20 inch Box Jumps

-Level II (2)
14 pound Wall Balls
65 pound Deadlifts
16 inch Box Jumps

-Level I (1)
8 pound Wall Balls
55 pound Deadlifts
12 inch Box Jumps

October 26th 2013- WODS will be at 8am and 9am

Danbury WODS- Go out and support all our athletes today but before that lets do the first 2 WODs that they will be taking care of.

"DT"
10 AMRAP (RX 155/105, Intermediate 95/65)
12 DEADLIFTS
9 HANG POWER CLEANS
6 JERKS
-One bar per team
-2 person team
-One partner completes a full round then the other partner completes a full round. Continue alternating for the 10 minutes

We will take a short break then...

Gymnasty
RX 17 min cap
1000m row (500m each)
100 Box Jumps (24)
100 Pullups
50 HSPU

Scaled
17 Min cap
1000m Row
100 KBS
75 Box Jumps
50 H.R. Pushups
-Each team member must row 500 meters before moving to box jumps/ KBS which must be completed before moving on to pull-ups/ box jumps which must be completed before moving onto HSPUs/ hand release push ups.

October 25th 2013
Warm Up
3 rounds
(25 yards)
Bear Crawl
Lunges with Sand Bag
Cart Wheels

-band mobility

OTM 8
-8 reps (build) overhead squat or lunge (alternate)

WOD
Jackie
1000 meter row or 800 meter run
50 Thrusters (45lb)
30 pullups

Cash out:
10 rope climbs for time or 5AMRAP of Rope climbs

October 24th 2013

Warm Up
Agility Ladder

Glute bridges
2 rounds
2 leg- 20
single leg- 10/10

OTM 8
E- Back Squats 8 Reps (65-70%) –should be smooth not a struggle
O- High Bar rack Jumps 6 reps

WOD
4 rounds
-30 seconds on 30 Seconds off
--Double Unders
--Squat Clean and Jerks 155/85
--Box Jumps 24/20
--Toes 2 Bar

October 23rd 2013

Warm Up:
Dynamic Warm Up
-with push up sprints and agility

Strength:
OTM 12
E-Dead Lift 1 rep start @ 85% of 1 rep max and increase each set
O- Bench Press 6 reps across

WOD
3 rounds for time
5 Snatches 135/75
10 Dips
15 Chest to Bar Pullups

Finish:
50 Squats
50 Situps
50 Pushups

October 22nd 2013
Hurdle Drills
3 rounds
8 hurdles
-side step overs
-forward walks
-back walks
-under overs
-dynamic movement
-side to side A
-side to side straight leg

WOD
15 AMRAP
200 Meter Run
15 American Swings 55/35
15 Calories on rower
15 Wall Balls

When finished:
21-15-9
GHD SIT UPS
BACK EXT

October 21st 2013

Warm Up
1000 meter row @ 70-80%
3 rounds
10 KB swings
10 sec hand stand hold
10 Lunges
5 Strict Pullups

WOD
Paleo WOD #7 (20 min cap)
3... Burpees
3... Front Squats 95/65
3... Push Press 95/65
100 Meter farmers carry 53/35

-round 1 is 3 reps, round 2 is 5 reps, round 3 is 7 reps, round 4 is 9 reps, round 5 is 11 reps for all movements
-after completing this you have a finisher of either 13 burpee- bar muscle ups/pullups/burpees over the bar

when finished:
Rope climbing practice
Sled work
Yolk work

Barbell For Boobs Kicks of tomorrow at 930am.

Men will start 1st @ 930!! Women will begin shortley after.

-There will be no team warm up tomorrow. Make sure you get here early to get warmed up on your own.

-Please feel free to bring family and friends.
Let's raise some money and kick some breast cancer butt.

October 18th 2013

Warm Up:
OTM 10
E- Single High Knee (20 seconds on)
O- Double Unders (20 seconds on)
-stretch between minutes

Strength:
OTM 8
E- Back Squats 10 reps
O- Upper cuts w/ KB 10 reps

WOD
400M Run
30 Pistols
40 Box Jump Overs 24/20
50 Wall Balls
500M Row

Extra Work:
50 GHD Sit ups
50 Ring Rows
or that half mile you may have missed out on yesterday?!

October 17th 2013

Warm Up:
Full Dynamic Warm Up

Plyo Drills
-Circle Hops
-Triple Jump

Strength:
OTM 8
E- Dead Lift 3 reps –start at a heavy 3 and hold it
O- Heavy KB Swing 8 reps

WOD (Back to back Bench Marks- lets get some good times for the PR board today)
Diane
21-15-9
Dead Lift 225/135
Hand Stand Pushups

Cash out:

800 meter run

Band Stretch on turf

October 16th 2013

Warm Up:
500 Meter row
30 Swings
10 inch worms

Band Mobility

Bergener Warm Up
w/ PVC
w/ bar
w/ weight

Strength:
OTM 4
-2 reps Squat Snatches (split snatches if your not there yet. If you have to power snatch, complete an over head squat as well)
-this is to be done with a starting weight at 70% of 1 rep max
-not to much weight, we are looking for speed today, fast!
-increase weight gradually to 80% if technique is flawless

2 min rest
OTM 4
-1 rep Squat Snatch
-same rules apply but weight cannot exceed 85% of your 1 rep max

MetCon
Angie
For time:
100 Pullups
100 Pushups
100 Situps
100 Air Squats

October 15th 2013

Warm Up:
Agility Ladder
High knees all
2 rounds
-1 foot
-2 feet
-2 feet lateral
-3 feet
then
2 rounds
-icky shuffle
-crossover
-alternating lateral

Sled Work 8 min relay

Strength:
4 Rounds (not for time)
Bench 8 reps
High Box Jumps 8 Reps
-fully recover on this

WOD
16 AMRAP
10 Calories on the rower
1 Rope Climb
10 Front Squats 135/95
16 Toes 2 Bar
1 Rope Climb

Extra:
Grab a partner plank series
Or work get up routine

October 14th 2013

400 Meter run
Warm Up:
Sand bag work
2 rounds 20 reps
-Squats
-Press
-Lunges
-Thruster
-Good Mornings

when finished complete
-10 squat jumps with sand bag
-10 squat jumps without
-10 with
- 10 without

Strength:
Max Strict Press
Max Push Press
Max Jerk

WOD
Paleo WOD 6
100 Double Unders
then
5 rounds for time
10 Power Cleans 145/100
10 Dips
-12 min cap

Cashout:
1000 meter row cool down
100 calf raises

October 12th 2013

Warm Up:
Med Ball Warm Up

WOD
(In teams of 3)
20 AMRAP
10 Calories on the Rower

Farmers Carry 80 feet w/ Kettlebell 55/35

8 Thrusters w/ kettlebells

Farmers Carry 80 feet --------next partner starts on the rower

8 Thrusters w/ kettlebells

8 Burpees

October 11th 2013
Warm Up:
Get Up Routine 12 min
-Arm Bar, Plank, Get Up, Windmill

Skill:
OTM 10
Snatch Complex (start 65% and build, to build there must be no misses and you are fast!)
-Squat Snatch + Overhead Squat + Snatch Balance

WOD
Helen
3 rounds for time
400M run
21 Swings
12 Pullups

Cash out:
4 rounds
Squat Drill x 10
Sit up 20

October 10th 2013 (a different day today)
Warm Up:
OTM 12 (w/ Jump rope)
Even- Double unders (20 seconds on)
Odd- High Knees (20 Seconds)

Hurdle Warm Up
-A skip drills

Then Plyo's
2 x 8 reps
-Jumps over hurdles
-Lateral hops over hurdles
-High Skips
-Bounding
-Vertical Jumps

60 yard shuttle battle x 3

Strength:
4 rounds not for time (build weight each set)
Bench 10 reps
Dead Lift 5 reps
Rope Climb 2 reps

WOD
Partner 2000 meter row
(Divide up reps however) - new bench mark WOD w/ partner

Cash out:
GHD situp med ball tosses at wall
20-15-10

October 9th 2013

Warm Up:
jog, shuffle, back peddle, shuffle turf- 8 Lengths

Bergener Warm Up

Band Mobility

Skill:
Kipping practice

WOD
PALEO WOD #5
10- Power Snatches
20- Pull Ups
30- Box Jumps
40- Kettle Bell Swings
30- Box Jumps
20- Pull Ups
10- Power Snatches

(if your not doing the challenge you can do banded pullups)

When gathered run mile
then
50 toes to bar

Movement Details - Men
Level III (3)
10- Power Snatches at 115 lbs
20- Pull Ups
30- Box Jumps at 24 inches
40- Kettle Bell Swings at 53 lbs
30- Box Jumps at 24 inches
20- Pull Ups
10- Power Snatches at 115 lbs

Level II (2)
10- Power Snatches at 95 lbs
20- Pull Ups
30- Box Jumps at 20 inches
40- Kettle Bell Swings at 53 lbs
30- Box Jumps at 20 inches
20- Pull Ups
10- Power Snatches at 95 lbs

Level I (1)
10- Power Snatches at 45 lbs
20- Ring Rows
30- Box Jumps at 16 inches
40- Kettle Bell Swings at 35 lbs
30- Box Jumps at 16 inches
20- Ring Rows
10- Power Snatches at 45 lbs
Movement Details - Women

Level III (3)
10- Power Snatches at 80 lbs
20- Pull Ups
30- Box Jumps at 20 inches
40- Kettle Bell Swings at 35 lbs
30- Box Jumps at 20 inches
20- Pull Ups
10- Power Snatches at 80 lbs

Level II (2)
10- Power Snatches at 65 lbs
20- Pull Ups
30- Box Jumps at 16 inches
40- Kettle Bell Swings at 35 lbs
30- Box Jumps at 16 inches
20- Pull Ups
10- Power Snatches at 65 lbs

Level I (1)
10- Power Snatches at 30 lbs
20- Ring Rows
30- Box Jumps at 12 inches
40- Kettle Bell Swings at 25 lbs
30- Box Jumps at 12 inches
20- Ring Rows
10- Power Snatches at 30 lbs

October 8th 2013

Warm Up:

DYNAMIC WARM UP
THEN

Band Sprints 25 yards x 4

Strength:
OTM 10

- 1 POWER CLEAN, 1 SQUAT CLEAN AND JERK (you can drop the bar between cleans)

(START AT 70-75% TRY AND HOLD IF POSSIBLE BUILD)

WOD
3 AMRAP
12 Wall Balls 20/14
8 Burpees
2 min rest

2 AMRAP
10 Wall Balls
6 Burpees
1 Min rest

1 AMRAP
8 Wall Balls
4 Burpees
1 min rest

1 AMRAP
WALL Balls
No rest

1 AMRAP
BURPEES
(TOTAL REPS FOR ALL IS SCORE)

Cash out:
1 min max calories on air dyne if you have not yet
or
Plank Series w/ a partner

October 7th 2013
Warm Up
EMOM 10
Even- 10 Kettlebell Swings
Odd- 10 Ring Rows

Strength: 10 min
Find a 1 rep max for Back Squat

WOD
6 Rounds
200M run
8 Front Squats 185/115
8 C2B Pullups (Sub- pullups w/ band)

Cash out:
100 Air Squats and Sit Ups

Saturday and Sunday there will be Open Gym 8-10am. Sorry no WOD times. Go in work on some weaknesses then come support us at the BOE.
This is a very rare occasion that we will not be having classes. Sorry for any inconvenience.

October 4th 2013

Warm Up:
EMOM 10 Jump Rope
Even- Double Unders (20 Seconds on)
ODD- High Knee (20 Seconds)
-Stretch the off seconds

Strength:
OTM 8
Front Squats 4 reps @80-85%

WOD
Cindy
20 AMRAP
5 Pullups
10 Push Ups
15 Air Squats

Cool down:
Row or run 10 min

October 3rd
Warm Up:
400 Meter row
30 Kettle bell swings heavy
30 single arm presses (30/30)
Windmill?!
Snatch Prep

Strength: 10 MIN
Find a New Snatch MAX (off on ramp technique work)

WOD
5 Rounds for time
200 meter run
8 Split Snatches 115/75
7 Bar Muscle Ups or Ring MU (sub will be ring pull ups/ Jumping ring pullups 14)
6 Box Jumps 30/24

Cash out:
20-15-10
GHD Sit ups
Back Ext

Everyone,
Great job Tuesday with the clean and jerks. It is amazing to see such improvements and people eager to keep getting better. You are all doing very amazing and your effort is the best part. We understand that some of the movements and complexes may be hard to grasp at first and we appreciate your attentiveness and willingness to learn them. As you know we are big believers in these complexes, and Olympic movements, so thank you, they work! Big PR’s today!

One of my favorite parts about the sport of CrossFit is how people’s goals and mind set, start to switch. Many come in wanting to drop a few pounds or lean up. Then soon enough the goals turn to be performance based. “I want a pull-up I want a muscle up, I want to be on the PR board for front squats…” And when you start to focus on these things more and more you hit your goals and PR’s and the 5 pounds you wanted to lose is forgotten, but lost. It is cool to see.

On to the next day, let’s take this paleo challenge on! Be strong, be fast, and give effort!
-Coach Craig

October 2nd 2013   Whoot Whoot!

Warm Up:
PVC Warm Up

Paleo Challenge WOD 4
WOD
10 Min Time Cap:

•                50 Thrusters (video)
•                50 Toes-to-Bar
•                Complete all 50 Thrusters before moving on to the next movement

•                Men Level III- 95lb/T2b II- 65lb/ abmat situps I-45/ anchored abmat situps
•                Women Level III- 65lb/T2b II- 45lb/ abmat situps I-30/ anchored abmat situps

When Gathered
Strength:
3 rounds not for time
Bench 8 Reps (across = same weight each set)
Ring Rows 8 reps (pause at top of rings for 2 count)

Optional Challenges?! (can be done before or after strength, pick 1, 2...)
300 yard shuttle time
1 Min of max calories on bike
Sled Bench Mark 135/90
Mile run
Max double unders in minute
100 pistols

October 1st 2013

Warm Up:
3 rounds
10 KB swings
10 sec hand stand hold
5 Burpees w/ squat at top
3 strict Pullups

then
Clean and jerk Tech w/ bar

Strength:
Find a new Clean and Jerk MAX

WOD
14 AMRAP
2 Clean Complexes (DL shrug, Power Clean from ground, Hang Squat, Jerk) 70-75%1rm
12 Pullups

Cash out:
200 Double unders or 400 Singles, every miss 15 situps

September 30th 2013

Warm Up:
Get Up Routine 12 min

Muscle Up Technique
-Transition Work (hips, head but, elbow tight...)
-Stability on rings
-From a Box or low rings

WOD
Nancy
5 rounds for time
400 meter run
15 overhead Squats 95/65

Extra/Cash out:
50 Toes to Bar

September 28th 2013
Warm Up:
400 Meter Run
Dynamic Warm Up

WOD
Lift For Ramona
3 Rounds for time (in teams of 5) –you cannot move forward until teammate in front of you finishes movement
-Build Teams accordingly
20/15/10
WallBalls 20/14
Sumo Dead Lift High Pull 55/35
Box Jumps 24/20
Shoulder to overhead 95/65
Calories on Rower

September 27th 2013

Warm Up:
3 Rounds
10 Ring Rows
10 Swings
10 Squat Thrust w/ squat

Sled relay work as a team 6-8 min

Strength: 16 min
Find 1 rep max in
Bench
Deadlift
Front Squat

WOD
6 Rounds for time
5 Front Squats 155/105
5 Shoulder to Overhead 155/105
10 Box Jumps 24/20
20 Double Unders

Cash out:
Max distance farmers walk in 4 min 70/55 KB

September 26th 2013

Warm Up
Agility Ladder
Shuttle Prep (touch and go at the line, set up…)

WOD
Paleo WOD# 3 (click for video and standards)

5 Min Time Cap:

•                Decending Ladder of Hang Power Cleans

•                Ascending Ladder of Shuttle Sprints

Make sure to watch the video and read this entire page. All standards are the same for all divisions: Opens, Masters, and Masters
The Rep Sequence
Round 1
10 Hang Power Cleans
20 Meter Sprint
Round 2
8 Hang Power Cleans
40 Meter Sprint
Round 3
6 Hang Power Cleans
60 Meter Sprint
Round 4
4 Hang Power Cleans
80 Meter Sprint
Round 5
2 Hang Power Cleans
100 Meter Sprint

Strength:
3 rounds
strict pullups (as many as possible at least 5 with a band)
20 GHD Sit ups
20 back ext
then when complete
Partner 2000 meter row (any way any how)

September 25th 2013
Warm Up:
500 M row
Static Progression Warm UP
2 rounds
Straight Leg Kick
Side to Side kick
B-skip Progression (in place holding knee to chest static, kick out and back)
Quad Pull into B-Skip Progression
Quad Pull into B-Skip Progression with an air plane
Lunge with hip pull
Calve Stretch

WOD
3 Rounds (30 seconds on 30 seconds off)
Back Squats (225/135)- From Ground if possible
Toes to bar
Pistols
Rope Climbs

Rest 2 min

3 Rounds (30 seconds on 30 seconds off)
Back Squats (225/135)- From Ground if possible
Toes to bar
Pistols
Rope Climbs

September 24th 2013

Warm Up:
Dynamic Warm Up
-25 yard sprints from ground x 8
            -front/side/side/back

Snatch TNG (touch and go) Practice
-Repeated snatch without dropping the bar
-Losing the hook grip and retaining it back

Strength
2x max touch and go reps @60%

WOD
FRAN
21-15-9
Fran (option)
21-15-9
Thruster 95/65
Pullups

-interested in trying Fran differently?
Options
Rx 135/95 Thrusters and Chest to Bars
Rx 55/35 Thrusters and pullups or chest to bars

Conditioning:
Rest in seconds:
100M run            30
200M run            45
300M run            60
400M run            75
300M run            60
200M run            45
100M run            30

Cash out 100 situps

September 23th 2013

Warm Up:
Row 1000 (spike the Heart Rate)
2 rounds
Glute Bridges 2 legs 20 reps
Back Lunge 20 reps
Ham and calf pull backwards walk 20 reps
High Knees 20 reps
Inch Worm 8

Paleo Challenge WOD #2
WOD
100 Burpees
100 Swings
(divide up reps however)

-Immediately row 1000 meters for recovery, take your time

Oly technique Work Snatch with bar, no more than 95lb

September 21st 2013
Warm Up:
Dynamic Warm Up as a team

WOD:
4 rounds for time (with a partner)
-Divide reps up however you would like, runs must be done together)
30 Toes to Bar
30 Sumo deadlift high pull 55/35
30 Box Jumps 24/20
30 Goblet Squats
200 Meter run

September 20th 2013

Warm Up:
Get Up Routine 12 min
-Movements included
-Side plank, Get up, Windmill, 2 lunge steps-with arm overhead

-Clean Prep

Stength:
OTM 6
1 Clean Complex (70-75%1rm)
- Clean dead lift high pull, Hang Squat, Full Clean, Front Squat, Jerk

WOD
21-15-9
Snatch 115/75
Pullups

Cash out:
300 yard shuttle x 2
25-20-15
GHD sit up and Back extension

September 19th 2013

Warm Up:
Single Hurdle Drills
-Under-overs
-Hip mob- over and back
-Frankensteins 1 leg
-Dynamic Movements
-Static stretch

Skill:
Band Sprints x 4
5-5-20 shuttle x 2 (get a time!)

Strength: 15 min
3-5 rounds (don’t lag)
5 reps bench press (last 3 heavy)
10 Kb swings- heavy

WOD
AMRAP 12
5 Burpees (hand release)
15 Air Squats
25 Double Unders or 45 singles

Cash Out:
Band Pulls 50
Sit ups 50-100?!

September 18th 2013
Warm Up:
400 meter run
then
Sand Bag Work and planks
-Squats
-Thrusters
-Step Ups
-Squat Jump
-Lunge Jump

Strength: 10 min
Back Squat 6-6-4-4-2-2 (Build here!)
-while resting work muscle up drills (from ground and on box, bar or ring)

WOD
16 AMRAP
1,1,2,2,3,3…
Bear Complex 155/105
Muscle Ups (bar or rings, choose the one you didn’t do last)
-substitution ring rows and dips

September 17th 2013
-Strength for Irene’s B-day!

Warm Up:
1000 meter row light
-Light Dynamic Warm Up
-Snatch Prep

Strength:
OTM 12 (on the min)
Even- 1 snatch complex at 70% (power, hang squat, full snatch)
Odd- 1-2 rope climbs (20 seconds to accomplish)

OTM 10
E- Push Press 5 reps 75-80% of 1rm
O- Strict pull ups 5 reps (add weight if needed)

1 mile run

September 16, 2013 - Paleo Challenge WOD

18 Min Time Cap:
21-18-15-12-9-6-3 of:
-Wall Balls
-Deadlifts
-Box Jumps

Movement Details - Men
-Level III (3)
20 pound Wall Balls
115 pound Deadlifts
24 inch Box Jumps
-Level II (2)
20 pound Wall Balls
105 pound Deadlifts
20 inch Box Jumps
-Level I (1)
12 pound Wall Balls
85 pound Deadlifts
16 inch Box Jumps

Movement Details - Women
-Level III (3)
14 pound Wall Balls
75 pound Deadlifts
20 inch Box Jumps
-Level II (2)
14 pound Wall Balls
65 pound Deadlifts
16 inch Box Jumps
-Level I (1)
8 pound Wall Balls
55 pound Deadlifts
12 inch Box Jumps

https://www.lurongliving.com/challenge2013/blog/announcements/announcing-wod-1-wod-2-and-wod-3

One of our local crossfitters Mike McGraw, from True-Athletics in Hamden, CT, lost his brother on August 31, 2013, from injuries he received in an automobile accident.

Alex McGraw, a Hamden High School Senior (17), was the best uncle to Mike's daughter Kylie. He was a young man that was everyone's friend; he loved to write music and enjoyed cooking and traveling. He was so recently pleased having traveled to Ireland, Wales, England and France on a People to People Student Ambassador program. Alex was also a member of DeMolay, a Masonic Youth Organization.

Lets honor Alex's memory by doing this WOD:
(We are going to take donations Saturday and all week to raise money for a scholarship being created in Alex's honor)

"Alex"
200m sprint
30 clean and jerks 135/95
200m sprint
30 shoulder to overhead 135/95
200m sprint
30 deadlifts 135/95
200m sprint

September 13th 2013
Warm Up:
Med Ball routine 10 min (whistles for situps)

Strength:
Find a Thruster Max 8 min

WOD
14 AMRAP
5 Box Jumps 30/24
10 Toes 2 Bar
15 Hand Release Pushups

September 12th 2013
Warm Up:
Agility Ladder
Agility Drills (W drill, zig zag, 5-10-5 battles)
CLEAN WARM UP

WOD
4 AMRAP
Pullups 8
Power Cleans 8 155/105
1 min rest

3 AMRAP
Chest to Bar Pullups 6
PUSH Press 155/105

1 min rest

2 AMRAP
Bar Muscle up 4 (row4dip4)
Clean and Jerk 4

Cash out:
50 Toes to bar

September 11th 2013
Warm Up:
Planks Resisted
Sled Relay as a team 10 min
Hand Stand Walks
-static stretch as a team

WOD
East Coast Championships WOD for this weekend!
For time:
Run 200m
4 Front Squats
Run 200m
8 Front Squats
Run 200m
12 Front Squats

Rx:
Barbell - 205/140
Scaled:
Barbell - 135/85

Cash out:
work on double unders

September 10th 2013
Warm Up:
250 meter row
band mobility
250 meter row
band mobility

Bergener Warmup with bar

WOD: Last years open workout 13.1
MEN - includes Masters Men up to 54 years old
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75 pound Snatch, 30 reps
30 Burpees
135 pound Snatch, 30 reps
20 Burpees
165 pound Snatch, 30 reps
10 burpees
210 pound Snatch, as many reps as possible

WOMEN - includes Masters Women up to 54 years old
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
45 pound Snatch, 30 reps
30 Burpees
75 pound Snatch, 30 reps
20 Burpees
100 pound Snatch, 30 reps
10 burpees
120 pound Snatch, as many reps as possible

MASTERS MEN - includes Masters Men 55+
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
45 pound Snatch, 30 reps
30 Burpees
75 pound Snatch, 30 reps
20 Burpees
100 pound Snatch, 30 reps
10 burpees
120 pound Snatch, as many reps as possible

MASTERS WOMEN - includes Masters Women 55+
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
35 pound Snatch, 30 reps
30 Burpees
55 pound Snatch, 30 reps
20 Burpees
75 pound Snatch, 30 reps
10 burpees
90 pound Snatch, as many reps as possible

Post immediately:
Jump Rope 200 licks
100 situps

September 9th 2013
Cash in:
Before Warm Up on your own
30 GHD Sit ups
30 GHD Back Ext

Warm Up:
2 rounds
Glute Bridges 2 legs 20 reps
Back Lunge 20 reps
Ham and calf pull backwards walk 20 reps
High Knees 20 reps

Strength:
5 rounds for strength
3 Dead Lifts (first 2 sets build, last three should be heavy across)
8 Power Rows (on the rings)

WOD
Gabbi
20 AMRAP
400M row
400M run

Extra:
100 Pushups

September 7th 2013
Warm Up:
Agility Ladder

20 EMOM
With a Partner. One athlete working at a time you will be doing
30 sec of Cleans @115/75# followed by 30 sec of front squats,
then rest for a minute while your partner does the same.
This will be done on an ongoing clock for 20 min. so each athlete does ten rounds.
Total Added reps for score.

September 6th, 2012
Warm Up:
Get Up Routine

Strength:
3 rounds
Bench 8 reps
Barbell Row 8 reps

WOD
15-12-9-6-3
Pullups
Push Press
Double unders – 30 reps

Extra Work:
3x 300yards shuttle (rest 90 seconds)
Plank Series

September 5th, 2013
Warm Up:
PVC Warm Up

Strength:
Find a max in-
Back Jerks (if you cannot drop the weight back down to your shoulders, drop the bar on the floor after lock out)
Overhead Squat Max
Snatch Max

WOD
AMANDA
9-7-5
Muscle Ups (substitution will be (9) inverted ring rows and (9) dips)
Squat Snatch 135/95

Extra Work:
3 x 400m Sprints

Wednesday

September 4th 2013
Warm Up:
Start in any order
2 rounds
30 Sand Bag Squats
20 Kb Shrugs (2 sec pause at top)
10 Inch Worms

Skill:
Med ball hip toss with partner 3 min
then
Max distance med ball toss 2 attempts 20/14
(record your distance)

Strength:
OTM 10
E- Back Squats 3 reps (start heavy end heavier, start around 80%)
O- Med Ball Slams 8 (as hard as possible!)

WOD
12-10-8-6-4-2
Back Squats 225/135 (from the ground)
C2B Pullups

Extra Credit:
Band Sprints 4 (20 yards)
100 yards of sand bag lunges

September 3rd 2013
Warm Up:
OTM (on the min) 12
Even- American Swings 12
Odd- Double unders or triples max in 20 seconds

Strength:
Cleans and jerk 5x3 (build)
Start at 75%, 80%, 85%, 87%...

WOD
6 AMRAP
2,4,6,8…….
Clean and jerks 185/115
Burpees (hand release)

Cash out:
GHD sit up and back ext 30
Toes to Bar 35

September 2nd 2013
Warm Up:
Dynamic as a team

Plyos:
3 rounds 5 reps each
high box jump (find a max)
triple jump
Vertical Jump (find something high to touch, running start)

23 AMRAP
200 Meter run
2 Rope Climbs
12 Overhead Squats 95/65

cash out 100 situps

August 31,2013

Partner WOD- "Kelsey's"
24 min. AMRAP
50 Wall Balls
50 C2B Pullups
50 Walking Lunges

Athletes: The Competition will begin at 530pm
-Please arrive early to warm up
-The heats will start with female non-rx, female rx, male non-rx, male rx
-The first 2 workouts will happen back to back

Bring family and friends, going to be a fun night.

Monday Classes- Follow Saturday's Classes- 8am, 1030pm

August 30th 2013
Warm Up:
Agility Ladder
-static stretch and roll

WOD
60 YARD SHUTTLE
then
300 yard shuttle (50 and back 100 and back)
then

21-15-9
Thruster 95/65 RX---- Non rx 65/45
Box Jumps 24”/20

Friday Competitors- Come in and stretch do the warm up if you would like. Stretch, Mobility at any time during a class.

August 29th 2013
Warm Up:
500 Meter row
Calv/ham/quads- static
KIPPING AND MUSCLE UP SKILL

Skill:
Kipping Tech
Muscle Ups
Snatch Tech

WOD
3 Rounds for time
5 muscle ups (C2B and dips sub 15/15)
10 Split Snatches 115/75
400 Meter run

August 28th 2013
Warm Up:
Hurdle Drills
3 rounds-5 hurdles

-side step overs
-forward walks
-back walks
-under overs
-dynamic movement
-side to side A
-side to side straight leg

Glute Bridges
-Static Stretching as a Team
3 sets of max l sits

Strength:
3 rounds (for strength-manage your rest periods accordingly)

12-10-8
-Bench
-KB Row
-Back Squat

WOD

Diane
21-15-9
Dead Lift 225/135
Hand Stand Pushups

August 27th 2013
Warm Up
8 Laps around turf
PVC overhead mobility
-Press (F/B)
-Overhead shrug (Active Shoulder)
-Pass through
-Sampson w/ overhead
-athletic stance
3 rounds
(in place)
10 Overhead Walking Lunges (PVC)
10 Good Morning (PVC)
10 Squat Drill (ham stretch, squat, hand/hand, stand)
10 Overhead Squats (PVC)
5/5 Stick Row (PVC)
then
Band mobility

WOD
“Irene”
14 amrap
C2B Pullups 8
Sit Ups 27
Wall Balls 11

Extra: Sled Test if have not done or pick a WOD for the competition Friday and run through it

August 26, 2013
Warm Up:
Dynamic Warm-up

Skill:
Planks Assisted w/partner

Strength:
Squat Clean 5-5-5-5 (build) – 2 jerks at the end of the 3rd and 4th set

WOD
Open Workout 13.3
-With the in house competition this weekend lets really focus on meeting those standards
7 AMRAP
3,6,9,12…
Clean and Jerk 135/95
Toes to Bar

Extra: Sled test 135/90

August 24, 2013
Med Ball Work
-Med Ball Passes w/ Partner 8 min
-chest pass, slams, side pass, side toss. Swing toss, over head toss
teach wall ball at end

WOD
(with a partner divide up however)
100 KB swings 55/35
Wheel Barrel with partner 25 yards each
400M run
20 Power Cleans 155/105
100 Burpees
Wheel Barrel with partner 25 yards each
400M run
20 Power Cleans 155/105
100 Sit-Ups
Wheel Barrel with partner 25 yards each
400M run
20 Power Cleans 155/105
Wheel Barrel with partner 25 yards each

August 23rd 2013
Warm Up
250-500 meter warm up then-
1000 meter row for time

Skill:
Together
Jerk Drill 8-8-8-8-8 (45lb bar max) (bar set above eye brow, drop under bar, no press)
Then
Bergener Warm Up

WOD
3 rounds for time
8 Snatches 165/115
12 Pistols
20 Toes 2 Bar

extra?
3 x 400m run (rest time taken for run)

August 22nd, 2013
Warm Up:
400 meter run
2 rounds
5 inch worms
10 Squat Drills
15 Wall Squats
20 Lunges
Hand Stand Hold Prac

Skill:
Get Up Routine

WOD
Chelsea
5 Pullups
10 Pushups
15 Squats
-1 round on the minute for 30 min

August 21, 2013
Warm Up
5 Minutes of Rolling
then
3 rounds
(25 yards)
Bear Crawl
Farmers Walk W/ a calf raise
Crab Walk
Step Ups 10/10 alternating
Cart Wheels (evenly on each side)

Strength:
4 rounds (not for time)
5 Ring Rows- assisted with a partner- at the top of every rep partner presses down on shoulders or chest while athlete resists the push
5 Strict Presses- @75%-80%

WOD
Front Squats 12-10-8-6-4-2 155/110
Rope Climbs 1-3 (pending skill level)

Cash out:
100 Sit ups

August 20th 2013
Warm Up
400 meter run
2 Rounds
10 Glute Bridges
10/10 Single Leg
10 reps Squat Drill
10 reps KB Swings
1 min of planks
then
shuttle prep

Test:
60 yard shuttle (5-10-15) x 2

Strength
Find a 1 rep max in Dead Lifts if you did not last week.
-Then with 80% of that 1 rep max do 5x5.
-Start at 80% and increase if form is on point

WOD
For time:
500 Meter Row
30 Box Jumps 30”/24”
30 KB Swings 70/55
30 C2B Pullups
30 Wall Ball
30 T2B
(20 min cap)

Extra:
300 yard shuttle x 2 (inside)

August 19th 2013
Warm Up
Agility Ladder

Strength:
Find a 1 rep Max in weighted pullups and bench press
Then
Take 70% of each
3 sets of bench and pullups @70% of 1 rep max
-full recovery on this

WOD
OTM 10
-3 reps Hang Squat Clean complex @75% 1 rep max clean
-high hang, mid thigh, and low hang-just below the knees. These are three positions each clean is started. We want the bar to be in hands entire complex, no drops

Extra Speed Work-
Band Sprints w/ partner

August 17th, 2013
Warm Up
Hurdle Warm Up

WOD
-with a partner, partner A does 21 pullups while partner B does thrusters. Once all of the 21 reps are completed then partners swap movements. After 21 reps they move to 15 and so on.
-the same set up for WOD A. is for WOD B. There is a 90 second rest period after WOD A into WOD B. After WOD B is complete run with partner 800 meters. Score is total time.

WOD A
21-15-9
Thrusters
Pullups

-90 seconds of rest then

WOD B
21-15-9
Box Jumps
Hand release Pushups
then
-run 800m

extra work:
max wall balls in 5 min

Competitors Class 9am:
WOD 1
8 min AMRAP
100 double unders
then establish a clean complex max (squat clean, hang squat clean and jerk)
-bar cannot fall

WOD 2
AMRAP 7:
3.6.9.12....
Clean and Jerk, 135/95
TTB

if doing partner wod do not do conditioning!

Conditioning:
200m run 30 sec rest
400m run 1 min rest
800m run 90 sec rest
400m run 1 min rest
200m

as soon as you finish
max wall balls in 5 min

Our Snatch Complex for Friday- I want you guys to see the speed underneath the bar.
Movements
Dead Lift- Keep a nice, proud chest before the lift, drive your feet through the floor, knees out, let your chest rise first, elbows high and outside, slight shrug in your shoulders as you come up. Push those feet through the floor!

High Hang Squat Snatch (@pockets)- This is the next movement to emphasize speed under the bar. Just a quick dip at the knees and drop under that bar. I’m not even thinking about pulling when doing this movemen; I am thinking about dropping under the bar fast and catching it strong.

Snatch- After the high hang snatch, next is a full squat snatch. This is in there to again emphasize speed under the bar (get the theme). But can you do it while you are tired. This is where you really have to rely on your technique and trust your speed. Also, keeping a good hook grip here is crucial. You need to be fast up and fast down as well!

Overhead Squat- Once the bar is up there, keep it up. Now is the time in these complexes to get comfortable with that weight overhead, so be strong. Find the orange stripe on the wall, punch the sky, squat, and stay tight.

Snatch Balance- Here try and drop underneath this bar fast (again, the theme) while securing that load overhead. In this video I have a bit of a heaving snatch balance but it is slight. Try and not do that! A quick dip, drive, and drop underneath that bar.

These complexes are a very great way for us to increase our time under tension. Holding that bar in your hand for that long is difficult let alone doing movements with it (This complex was around 27 seconds for me). Also, doing these complexes we recruit a large amount of muscle in a short period of time. So not only are they good for strength but fat loss as well. But we cannot drop that bar! Stay strong be strong today. Happy Friday!

Win!
Coach Craig

August 16th 2013
Here early cash in with, if on time cash out with-
GHD 21-15-9
Sit up and Back Ext

Warm Up
PVC Warm Up
-
Complex with bar as a team

Strength/Skill:
Snatch Complex x 5 Build
(Dead Lift and Shrug, High Hang Squat Snatch, Squat Snatch, Overhead Squat, Snatch Balance)

WOD
21-15-9
Burpees over Bar (lateral)
Overhead Squat 95/65

-cool down with a row, sled walk, or jog

Travelers:
Dynamic Warm up
3 rounds full recovery
10 reps each
Vertical Jump
Tuck Jump
High Skip

WOD
21-15-9
Burpees over something
Overhead Squats w/a stick or broom

August 15th, 2013
Warm Up
Med Ball Routine 16 min w/ random whistle blows
1 whistle for 3 burpees
2 whistles is 20 flutter kicks

Strength:
Dead lift 5x3

WOD
3 rounds fot time
Pistols 20 alternating
HSW 75 feet
Substitutions (5 wallclimbs w/hold 5 sec at end of each rep)
Rope Climb 3

18 min cap

EXTRA CREDIT:
When finished
3x amrap strict pullups, full recovery
10 min as far as possible run

TRAVELERS:
100 PISTOLS
PRACTICE HANDSTAND WALKS 10 MIN
RUN 10 MIN OUT AND COME BACK

August 14th
Warm Up
EMOM 8
-Double Unders (20 Seconds on)

Strength:
3 Rounds
Strict Press with KB heavy (5/5)
Muscle Ups amrap or (10 transitions)
Assisted Band Holds 5/5/5,5/5/5

Fight Gone Bad
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The stations are:
1.Wallball Shots: 20/14 pound ball, 10/9 ft target. (Reps)
2.Sumo Deadlift High-Pull: 75/45 pounds (Reps)
3.Box Jump: 20" box (Reps)
4.Push Press: 75/45 pounds (Reps)
5.Row: calories (Cal)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

August 13, 2013
Warm Up:
Dynamic Warm Up

Skill:
L- Sits

Strength:
Full Cleans and Jerk
5x3 (1 jerk)

WOD
3 mile run
30 min cap

August 12, 2013
Warm Up
500 meter row
2 Rounds
10 reps Squat Drill
10 reps Wall Squats
10 Lunges
10 inch worms

2 Rounds
10 Glute Bridges
10/10 Single Leg
5 Burpees

Strength
4 rounds
Back Squat 8 reps
Sled down and back 90/135
Get Up routine 1/1

WOD
Jackie
1000m Row
50 Thrusters 45lb
30 Pullups

Extra Credit
200 Flutter Kicks

August 10th 2013

Warm Up
Agility Ladder

Partner WOD (8am and 1030am)
5 min.AMRAP
Calorie Row
wall balls (20/16)
partition as needed
Score is total wall balls plus calories on rower
Rest 1 minute

5 min AMRAP
Shoulder to overhead (95/65)
Swings (55/35)
Partition as needed, score is total for both
Rest one minute

5 minute AMRAP
Pull ups
Sit ups
Partition as you'd like
Score is total for both

Take total of all 3 for final score

Competitors Class (9am)
400 meter run with partner
rest 1 min
then 400 meter relay 100/100/100/100 farmers walk with 100l/70bs

rest 30

With a partner
60-40-20
Pullups
Hand Release Push Ups
Toes to Bar
-Over Head Walking lunges 95/65 for 90 feet each after each round

August 9th 2013

This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team. In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters “moment of silence.” This is how we can honor those that gave all in the name of freedom.

-We will be doing this WOD all day. Trying to raise as much money as possible for these families. Anything would be great, we will take all donations.
-Trying to get as many people to do it at 530pm but you can do it at any class!

“31 Heroes”
AMRAP 31 minutes (As Many Reps As Possible)
8 Thrusters (155/105#)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24″)

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

-scale as needed

For Mark,
For those who know me know that I'm not the most spiritual man. I do believe things happen for a reason. Though my brother was taken from us years ago, at times I can feel a bit bitter, since I cannot find the reason. But, I keep my faith, searching for ways to keep his memory fresh and strong. Each day I live to succeed, to fight, to honor Mark.
We may not always make the right decisions, but if we do them with all your heart and soul, we cannot go wrong. If there is anything I learned from Mark, the most important things are to do what you think is right (who gives a damn what others think) and always give 100%. Today we honor him! Do this workout right.

Win,
Coach Craig

P.S-for those who were here from day 1 and did this WOD, let's set a new PR please

August 8th
Warm Up:
As a team double under practice 5 min, work technique
then
2 rounds (take your time)
10 Push ups
20 Squats
10 vertical Jumps
-get the engine ready

WOD:
Mark 35
7 rounds for time
5 Bench Press (225,135)
5 Power Cleans (225,135)
35 Double Unders (or 70 singles)
-25 min cap
-a good weight is body weight for this workout but a true rx is what is listed, scale as needed

immediatley
2k Row NOT FOR TIME or 800meter run

Travelers:
4 rounds for time
400m run
10 burpee then a full squat jumps

August 7th
Warm up:
Dynamic

Skill:
-Band Sprints x 6
-Hand Stands and Max distance hand stand walks (2 attempts)
-Rope climbing tech

Strength:
Strict pullups 3 sets of

WOD
For time:
50 Box Jump Overs 24"/20
30 Toes to Bar
50 Swings 55/35

12min cap

then leg lifts, flutter kicks and glute bridges on turf
-Try for three rounds not for time you choose the reps

August 6th
Warm Up:
Row 500 meters at talking pace
Then
Band mobility
PVC Warm Up
- Squat Drill
- Pass Throughs
- Overhead Squat
- Snatch Balance

Strength:
Find a max snatch in 10 min
Then
6 sets of 1 rep @75-80% of 1rm

WOD
21-15-9
DL 225
Overhead Squat 135

Cash Out:
GHD Back Ext 50

Extra Credit:
4x100meter run (full recovery)

August 5th
Warm Up
2 rounds
20 Wallballs
10 vertical Jumps
20 yard Lunge Walk with plate and twist
10 inch worms
-before you start OTM everyone must get 50 GHD sit ups (can be done if early, before, or as a part of the warm up)

OTM 12
E- Push Press 4-6 heavy
O- 3-6 Muscle Ups or C2B/Dip (30 SECMAX) (muscle up attempts are aloud)

WOD
Grace
-For time 30 Clean and Jerks 135/95

then
50 sit ups

Travelers:
1 mile run
stretch

OTM 12
E- Max Hand Stand Pushups (20 seconds)
O- Find a tree and do 5-10 pullups

WOD
3 rounds
5 bounds max distance
5 tuck jumps max height
5 vertical jumps max height
rest 1 min and repeat

then
100 situps

August 3rd 2013
Partner WOD 8am and 1030am
Warm Up:
PVC Warm Up

WOD
50 Wallballs (25 each)
then
Nancy (w/ a partner)
5 rounds for time
400 meter run (run together)
30 Over head Squats 95/65 (divide reps evenly)
then
50 Burpees (25 each)

Competitors Class 9am
Warm Up
100 swings with a partner 100 each
stretch
band overhead mobility

OTM 8
- 3 rep overhead squat 80-85% 1rm

3 rounds for time
4 power snatches 165/110
12 pistols
20 T2B

when finished
50 C2B
5 sleds

Travelers:
WOD
50 Burpees (25 each)
then
5 rounds for time
400 meter run (run together)
30 Box Jumps (divide evenly)
then
50 Burpees (25 each)

August 2nd, 2013
Warm Up:
400m run
Hurdle Drills
3 rounds
7 hurdles
-side step overs
-forward walks
-back walks
-under overs
-dynamic movement
-side to side A
-side to side straight leg
-bear crawl under
then
Plank Series 3 way

Skill:
Get Up Routine 16min

WOD:
3 rounds
500 meter row
50 yard bear crawl
---
Cash out 50 ring rows

Travelers:
3 rounds
1000 meter run
50 yard bear crawl

August 1st 2013

Warm Up
8 EMOM
O- Double Unders (20 seconds on)
E- High Knees (20 Seconds on)
-stretch between drills

WOD
Barbra
5 rounds time each round (rest precisely 3 min between each round)
20 Pullups
30 Push ups
40 Sit-Ups
50 Squats

Travelers:
Do the WOD

July 31st 2013
Warm Up:
Dynamic Warm Up

Test: 2-3 attempts
5-10-5 yard agility shuttle
25 yard dash
Broad Jump

Strength:
1 rep Max Squat Clean and Jerk in 10 min

Then
OTM 6 min
-1 Clean and Jerk at 80%-85% of 1 rep max

WOD:
Testing:
300 yard shuttle
Max sit ups in a min
then
Mile run

Extra:
Sleds

Travelers:
Do all of the testing portions and record

July 30th 2013

Warm Ups:
2 rounds (in place)
B-skip Progression, Frankenstein’s, Quad Pulls, Calve Pulls, Body T's
2 rounds (10 reps)
a skips, b-skips, repeat side ways, single leg hop, bound, high skip,
vertical jump, rack grab box jump, tuck

-static stretch

Strength:
Strict Press Max

WOD
4 rounds (complete as many reps as possible in 40 seconds, rest 20 seconds, then move to next exercise)
1. Barbell Back Lunge from Rack Alternating 135/95
2. Rope Climb
3. GHD Sit Up
4. Hand Stand Push Ups
5. Med Ball Slam
6. 1 min of rest

Travelers
WOD
4 rounds (complete as many reps as possible in 40 seconds, rest 20 seconds, then move to next exercise)
1. Back Lunge
2. Pullups or rows (on a tree, playground...)
3. Sit Ups
4. Hand Stand Push Ups
5. Med Ball Slam (or log slam, find something heavy to throw on the ground)
6. 1 min of rest

July 29th 2013
Warm Up:
Agility Ladder

Then
Glute Bridges
3 rounds
- 2 legs 15 reps
- 1 Leg 10/10 reps
then
GHD Back Ext 3 x 15

Strength:
OTM 12
E- Dead Lifts 5 reps (80% of 1 rm)
O- Box Jump 10 reps 30”/24”

WOD
Helen
3 rounds for time
400 Meter run
21 Swings 55/35
12 Pullups

July 27th 2013
WOD @ 8am and 1030am

Warm Up:
Med Ball Routine

WOD#1
12 EMOM (w/ a partner)
-5 Power Cleans 155/115
Then, as many burpees as possible in min
-one partner working at a time
-each partner works one min on one min off

WOD #2
800 meter run for time

Competitors 9am
10 EMOM @90%
-1-2 Squat Snatches

10 EMOM @90%
- 1-2 Squat Cleans

WOD
3 rounds for time
-10 Muscle Ups (depending on skill level)
- 3 Rope Climbs
- 30 Pistols

Travelers:
EMOM 10
20 seconds of burpees
then
100 yard bear crawl

July 26th 2013
Warm Up:
EMOM 8
E- Double Unders (max in 20 sec)
O- Swings (max in 20 sec)
-Static Stretch

Skill:
Hand Stands / Hand Stand Push ups

WOD
100 Double Unders (or 300 singles)
30 Pullups (or 30 ring rows)
30 Front Squats 135/95
30 Pullups
100 Double Unders

Sprints
100, (30 sec) 200, (45 sec) 300, (60 sec) 400 (75 sec), 400 (75 sec), 300 (60 sec), 200 (45 sec), 100

July 25th 2014

Warm Up:
PVC Warm Up
-snatch balance prep, snatch prep

Strength:
3rounds
Snatch Balance
5-5-3-3-3
then
Back Squat
5-5-3-3-3

WOD
Isabel
30 Snatches for time 135/95

Extra Work:
Sled Bench Mark 135/90

Travelers:
5 rounds
400 meter run
50 squats

July 24th 2013
Warm Up:
Get Up Routine

Band Mobility

WOD
20 AMRAP
10 C2B Pullups
10 Swings 55/35
10 K2E
10 Vertical Jump Bar grabs (find a max height jump at the rack and grab)
10 Single arm Kb press 5/5

Speed Work: (After WOD)
Push Up Sprints
Zig Zag Agility

July 23rd 2013
Warm Up:
row 250 - 500 light then
1000 meter row for time
-
Plank Series 2 rounds
5x5sec pause
-
Clean Prep

Strength
3 rounds not for time
5 Power Cleans
5 Bench Press

WOD
Elizabeth
21-15-9
Cleans 135/95
Dips

Extra:
again 1000 meter row for time, try and hold the time you set at beginning

July 22rd 2013

Warm Up:
Jumping Jacks
Squats
High Knee
Butt Kick
Frankenstein Walk
A- Skip (skip in place, a-skip, skip for height)
Inch Worms w/ pushup
Static Hand stand Holds
Static Stretch (neck, hips, calves)

Strength:
Front Squats 3-5 sets of 5 reps heavy (80% of 1rep max and up)

Skill:
Muscle Ups

WOD
Complete as many rounds and reps as possible in 12 minutes of: 
150 Wall balls (20 lbs to 10' target) / (14 lbs to 9' target)
90 Double-unders 
30 Muscle-ups

when gathered:
run a mile

July 20th 2013
WOD
w/ a partner divide up reps however you want
3 rounds for time
40 Dead lift 115/75
40 T2B
40 Back Squats 115/75
40 C2B Pullups

July 19th 2013
Warm Up:
50 Alternating Step ups
40 Body T’s
30 Jumping Jacks
20 Lunges
10 Air Planes
10 Inch Worms

-Squat technique Work

Strength:
3 rounds for strength (full recovery each set)
Strict Pullup- 5 reps (weighted if necessary, banded if needed, or use a partner to assist)
Plyo Push ups side to side- 10-16 reps

WOD
For Time:
1000 meter row
15- Bench Press 185/105
5- Ring Dips
10- Bench Press
10- Ring Dips
5- Bench Press
15- Ring dips

Extra Work:
20-15-10
GHD Sit ups
GHD Back Ext

SLED Bench Mark

Travelers WOD:
100 Push Ups
75 Sit Ups
50 Lunges
25 Squats
then Hill Sprints 10 x 30 yards

July 18th 2013
Warm Up:
OTM 5
-10 Kettlebell Swings

Then
Clean Prep as a team

Skill: 10 min
Clean Complex x 3@ (75-80%)
(High pull, hang squat, full clean x 2, Jerk) (rest as needed)

Strength: 5 min
Find a 1 rep max Front squat

WOD
10 AMRAP
- 5 Burpees on to a 45lb plate at the top of every minute
Complete as many thrusters as possible
-Thrusters 135/95 the rest of the time (have a plan of attack)

EXTRA:
30 KB Snatches 70/55 for time, if you are fluent, if this is a new movement complete 30 reps. after instruction and coaches approval

Travelers WOD
5 rounds not for time
5 max height vertical jumps
5 max distance bounds

WOD
10 AMRAP
5 burpee box jumps (find something) on the min
lunge walk max distance

July 17th 2013
Warm Up:
Hurdle Warm Up
-Press Prep at rack

Strength:
3 rounds for strength (full recovery each set)
Strict Press 10 reps
Barbell Rows 10 reps

WOD
3 Rounds for time
8 Split Snatches 115/75 or 20 Swings 55/35
7 Bar Muscle Ups (substitution will be 14 box ring rows and 14 dips)
400 meter run

Extra:
Hand Stand Practice

July 16th 2013
Warm Up:
Dynamic Warm Up
then
5 All out Sprints With Prowler (full recovery)

Skill: Kipping pullups and butterfly pullups

WOD
Cindy
AMRAP 20 min
5 Pullups
10 Pushups
15 Squats

Extra Work:
DeadLifts 5x5

July 15th 2013
Warm Up
Agility Ladder
-then band mobility

Skill:
Squat Snatch Tech PVC then bar

Strength/Skill: 10 min
Overhead Squats- build 3-3-3-3-3

3RFT
10 Squat Snatches 135/95
10 Alternating Step Up Jumps 20" (video)
10 Power Clean and Jerks 135/95
10 Alternating Step Up Jumps
CAP 20

Extra:
3 x 500M row - 1 min rest each set
3x5 C &J

Travelers
4 RFT
20 Air Squats
10 Alternating Step Up Jumps
10 Burpees
10 Alternating Step Up Jumps

July 13th 2013

WOD
-With a partner divide up reps however you would like, except the burpee, alternate them.

60 Double unders
-20 burpees
50 Box jumps 24"/20
-20 burpees
40 Toes to Bar
-20 burpees
30 Power Cleans 135/95
-20 burpees
20 Presses 135/95
-20 burpees
20 Presses 135/95
-20 burpees
30 Power Cleans
-20 burpees
40 Toes to Bar
-20 burpees
50 Box Jumps
-20 burpees
60 Double Unders

CAP 30 MIN

July 12th 2013

Warm Up
Hurdle Drills

3 rounds
5 hurdles
-side step overs
-forward walks
-back walks
-under overs
-dynamic movement
-side to side A
-side to side straight leg

-Static Stretching as a Team

Skill:
12 Min of Get ups
-progress in weight, under control and strong

WOD
CHEST TO BAR PULLUPS- 1,2,3,4,5,6,7,8,9,10
BACK SQUATS- 10,9,8,7,6,5,4,3,2,1 (225/135)

As a team work barbell rows 3x10

July 11th 2013

Warm-Up
8 Laps around turf
PVC overhead mobility
-Press (F/B)
-Overhead shrug (Active Shoulder)
-Pass through
-Sampson w/ overhead
-athletic stance
3 rounds
(in place)
10 Overhead Walking Lunges (PVC)
10 Good Morning (PVC)
10 Squat Drill (ham stretch, squat, hand/hand, stand)
10 Overhead Squats (PVC)
5/5 Stick Row (PVC)

-Athletic stance, the importance of core stability and control
then

Band mobility

Snatches
3-3-3-3-3-1-1 (Build each set)

20 AMRAP
400 meter row
400 meter run

Extra Work:
Clean Complex x 3 (do this @70% of your 1 rep max for all sets)
(Dead lift with high pull, hang squat, full clean x 2, Jerk)

Travelers
5 rounds
400 meter run
20 foot hand stand walk

July 10th 2013 Wednesday

Warm Up
Dynamic Warm Up as a team

Skill:
10 Min of gymnastic work, pick a weakness

Strength:
6 OTM (on the min)
E-Dead Lift 3 reps (80-85% of 1 rep max)

WOD
“Diane”
21-15-9
Dead Lift 225/135
Hand Stand Pushups

Extra:
Speed work with sled or bands

Competitors:
3 mile run
ab wheel, plank series

Tavelers
10 x 50 meter sprint (full recovery, walk back)
then run 3 miles

July 9th 2013

Warm Up
Bear Warm Up
3 rounds
(25 yards)
Bear Crawl
Farmers Walk W/ a calf raise
Crab Walk
Step Ups 10/10 alternating
Cart Wheels (evenly on each side)

WOD
-at each exercise you will do 20 seconds worth of work.
-after the 20 seconds move to the next station and set up.
-you will start on the min.
-your score is the reps you get

4 rounds
Bench 225/135
T2B
Front Rack Lunges 135/95
Pistols
Ring Rows
1 min of rest

then
300 yard shuttle x 2

Extra Work
8 Get Ups heavy

20-15-10
GHD Sit ups
GHD Back Ext

Travelers
WOD
-at each exercise you will do 30 seconds worth of work.
-after the 30 seconds move to the next station and set up.
-you will start on the min.
-your score is the reps you get

3 rounds
Push Ups
Sit ups
Lunges
Pistols
Bar Rows
July 8th 2013

Warm Up
EMOM 10 (20 Sec on)
E- KB Swings
O- Double Unders

Then
Band Mobility and Strength:

Strength:
Clean and Jerks
3-3-3-3-1-1-1 (build here, 1 jerk w/ the 3 cleans)

WOD
Fran
21-15-9
Thrusters 95/65
Pullups

Extra Work
Snatch Complex – this bar should never rest
(High Pull, hang squat snatch (pockets), snatch from ground x 2, overhead squat, snatch balance)
3 sets all @90%-100% of best Complex from 2 weeks (6/25)
Back Squat 5x3 build till last 3 sets

Travelers WOD
EMOM 12
E- 20 second sprint
O- 20 second line hops

Practice Hand Stands and cartwheels for 15 min
During rest, find things to jump over

WOD
21-15-9
Burpee to a squat jump
Pullups

July 6th 2013
Warmup
Agility Ladder

Skill:
Med Ball Work

WOD (partner) -partner 1 completes all 20 squat clean thrusters then partner 2 completes all 20 thrusters.
Partner 2 completes 20 thrusters then partner 1 completes 20 box jumps, and so on...

20-15-10-5
Squat Clean Thruster 95/65
Box Jump 24/20

Competitors Class-1030am
AMRAP
TNG 70-75 then 80-85 then 85-90% of 1 rep max snatch for max reps then do the same with clean (rest as needed between each set)
then
WOD above

July 5, 2013

Warm Up:
Hurdle

Band Sprints x3
Sled x3

Skill:
Muscle up technique and transition

OTM 8 minutes
3-8 muscle ups depending on skill level
Substitution (C2B and dips)

WOD
1/2 mile run (go fast)
Rest 5 minutes
2k row (go fast)

Extra Work
100 C2B
100 pistols

July 3rd 2013

Warm Up

PVC warmup

WOD (HERO WOD FOR THE 4th)t

“DT”

Five rounds for time of: 

155/110 pound Deadlift, 12 reps 

155 pound Hang power clean, 9 reps 

155 pound Push jerk, 6 reps

when finished not for time
complete 50 kettlebell swings, 40 situps, 30 Push ups, 20 ring rows

Extra Work

OTM 12

E- Bench 5 rep

O- Strict Pullup

-run a mile

Travelers WOD

5 rounds for time

12 Squats

9 Vertical Jumps

6 Clapping Pushups or HSPU

-then run a mile

July 2nd 2013

Warm Up
Dynamic Warmup (as a team on turf)

Fight Gone Bad
In this workout you move from each of five stations after a minute.
This is a five-minute round from which a one-minute break is allowed before repeating.
3 rounds
. Wallball Shots: 20 pound ball, 10 ft target. (Reps)
. Sumo Deadlift High-Pull: 75 pounds (Reps)
. Box Jump: 20" box (Reps)
. Push Press: 75 pounds (Reps)
. Row: calories (Calories)
rest 1 min

Extra Work:
(Come early to do)
OTM 12 (85-90% 1RM)
Front Squats- 3 reps
Strict Press- 3 reps

Travelers:
Fight Gone Bad with - Squat Jumps, Pushups, Box Jumps, Sit ups and burpees

July 1st 2013

Warm Up
Jump Rope EMOM 10
E- High Knees (20 secconds on)
O- Double Unders (20 seconds off)

Static Stretch and band mobility as a team

OTM 12 (on the minute)
Even min- Rope Climbs 1-3 (depending on skill level)
Odd- Overhead Squats 3 reps (Start Heavy and end Heavier)

When finished

Run
100 meters (30 seconds rest)
200 meters (45 seconds rest)
300 meters (1 min rest)
400 meters (1 min 15 seconds rest)
400 meters (1 min 15 seconds rest)
300 meters (1 min rest)
200 meters (45 seconds rest)
100 meters (30 seconds rest)

.

Extra Work/Competitors (come in early to do this please)
Find a 1 rep max Snatch
-then
OTM 8 (85% 1 rep Max)
-1 rep Snatch

Travelers WOD
Do the run portion of todays workout.
then
OTM (on the min) 12
Even- amrap pullups
ODD- 15 overhead squats with a broom stick

June 29th 2013
Warm-Up
8 Laps around turf
PVC overhead mobility
-Press (F/B)
-Overhead shrug (Active Shoulder)
-Pass through
-Sampson w/ overhead
-athletic stance
3 rounds
(in place)
10 Overhead Walking Lunges (PVC)
10 Good Morning (PVC)
10 Squat Drill (ham stretch, squat, hand/hand, stand)
10 Overhead Squats (PVC)
5/5 Stick Row (PVC)

WOD
25 AMRAP
With a partner complete 100 burpees (I do one you do one…)

Then
3 rounds
Partner 1- 90 foot overhead lunge walk with 45/25 plate 90 feet
Partner 2- 90 foot farmers carry 55/35 (walking behind)
Switch @ each end, down and back is 1 round
-partners walk together and drop weight together if need be, penalty for weight drop is burpee (not counted in score)

Then
200 Wallballs
-divide up reps evenly
-if completed start from the top again at burpees
-score is total burpees and wall balls

June 28th 2013
Warm Up
Static Progression
2 rounds
B-skip Progression (in place holding knee to chest static, kick out and back)
Quad Pull into B-Skip Progression
Quad Pull into B-Skip Progression with an air plane
Lunge with hip pull

2 rounds
skips, a skips, b-skips, repeat side ways
bound, high skip, vertical jump, box jump, tuck

Strength
OTM 10
1-Power Clean + Squat Clean and Jerk (increase every 2 sets start heavy end heavier)

WOD
10 AMRAP
20 Double Unders
10 Ring Rows on High Box Inverted or C2B (if your hands are good…angie on Wednesday)
10 Box Jumps

June 27th 2013
Cash in
50 American Swings

Warm Up
Agility Ladder
2-3 rounds
5 Yard Burst at End
Single Leg
Double Leg
In Out
Icky Shuffle
Single Stab
-1-2-3's

Skill
Sleds and Band Sprints full recovery

WOD
5 RFT
5 Back Squats (70-80% of 1 rep max)
400M run

cash out (not for time)
20-15-10
GHD sit ups
Back Extension

June 26th 2013
Warm Up
Hurdle Drills
3 rounds
5 hurdles
-side step overs
-forward walks
-back walks
-under overs
-dynamic movement
-side to side A
-side to side straight leg
-Static Stretching as a Team

WOD
For Time
Complete all reps of each exercise before moving to the next.
ANGIE
1.100 Pull-ups
2.100 Push-ups
3.100 Sit-ups
4.100 Squats

June 25th 2013
Warm-Up
8 Laps around turf
PVC overhead mobility
-Press (F/B)
-Overhead shrug (Active Shoulder)
-Pass through
-Sampson w/ overhead
-athletic stance

3 rounds
(in place)
10 Overhead Walking Lunges (PVC)
10 Good Morning (PVC)
10 Squat Drill (ham stretch, squat, hand/hand, stand)
10 Overhead Squats (PVC)
5/5 Stick Row (PVC)

then
Band mobility

Skill
Snatch Complex #2
5- complexes
(Dead lift, snatch from below knee, 2 overhead squats, Snatch Balance)

WOD
3 rounds for time
8 Snatch Grip Deadlifts 275/165
14 Box Jump overs
500m row

June 24th 2013

Warm Up
OTM 10 –Jump Rope (20 on)
Even- 20 seconds of high knees
Odd- 20 seconds of doubles or triples if you have them

Hip activation/stretch/Mobility

Strength-
OTM 16
E- Push Press 5 reps from rack (70-80% 1rm)
O- Weakness pull for 5-10 reps (either strict pullup, kipping pullup, butterfly, chest to bar pullup, bar muscle up, or toes to bar)

WOD
AMRAP 5 min
Squat Clean Thruster (165/110)

Cash out (if time)
-not for time, any way you choose
50 Ring Rows
50 GHD Situps

ON RAMP/INTRO CLASSES (THIS IS NOT WHAT YOU ARE DOING YET)
-YOUR PROGRAMMED DAY AND WORKOUTS WILL NOT BE POSTED
-EVERYONE PLEASE SHOW UP ON TIME, THANKYOU

June 22nd 2013
Partner WOD (by Coach AJ)

Warm Up
Agility ladder

5 min.AMRAP
Calorie Row
wall balls (20/16)
partition as needed
Score is total wall balls plus calories on rower
Rest 1 minute

5 min AMRAP
Shoulder to overhead (95/65)
Swings (55/35)
Partition as needed, score is total for both
Rest one minute

5 minute AMRAP
Pull ups
Sit ups
Partition as you'd like
Score is total for both

Take total of all 3 for final score

June 21st 2013

Warm Up
3 rounds
(25 yards)
Bear Crawl
Farmers Walk W/ a calf raise
Crab Walk
Step Ups 10/10 alternating
Cart Wheels (evenly on each side)
Static Stretch as a team

Strength (in 10 min)
Find a 1 rep max back squat

WOD
5 Complexes (full recovery) 90-120 seconds rest
1-Snatch Complex
Power, Hang Squat, Full Snatch, Snatch Balance, Overhead Squat

Then
And 1 rep max bench press

June 19th 2013
Warm-up
400m run

Hurdle Drills
3 rounds
5 hurdles
-side step over’s
-forward walks
-back walks
-under overs
-dynamic movement
-side to side A
-side to side straight leg
(hand stand stalls and review for substitutions in wod)

Skill
Get Up routine 10 min

WOD
20-15-10
Alternating Step Ups
Hand Stand Push Ups
Pullups

Time permitting

Med Ball Work
-Med Ball Passes w/ Partner
-chest pass, slams, side pass, side toss, wall ball

June 19th 2013

Warm Up
Dynamic Warm Up

-       Jumping Jacks
-       High Knee Progression (marching, hip pull, high knee)
-       Butt Kick Progression (marching, quad pull, butt kick)
-       Frankenstein Walk
-       A- Skip (skip in place, skip, a-skip, skip for height)
-       B- Skip (the combination- butt kick, a-skip kick out action)
-       Hip Progression (front, back)
-       Go back to start then becomes dynamic
-       Carioca
-       Side Shuffle
-       Lunge (reach, bend, hip pull)
-       Air Plane
-       Side A-Skip
- Sprinting Technique and Mechanics

Sprint work with band or sled and partner

Skill
Pistols
Clean Technique

WOD
OTM 8
1- Clean Complex
Work up Heavy
1 rep - Power Clean, Hang Squat Clean, Full Squat Clean, Front Squat
immediately when finished
Row 2000 meters for time

June 18th 2013

Warm Up

Jump rope 8 minutes
- 2 feet
- alternating front and back
- single foot
- doubles
- triples
- A-skip
- Single foot doubles

Work up the ladder above in difficulty. Spend time on each equally and work on your weaknesses

-Mobility Shoulders and Foam Roll
-PVC Drills

Strength:
OTM (on the min) 6 min
(Start at near 55% of 1rep max and build each set)
- 3 rep Overhead Squats w/ 3 sec pause at the bottom

WOD
Nancy
5 Rounds for time
400 Meter Run
15 rep Overhead Squat 95/65

June 17th 2013
Plyometric Routine
2 rounds (in place)
B-skip Progression, Frankenstein’s, Quad Pulls, Calve Pulls
2 rounds
   a skips, b-skips, repeat side ways, single leg hop, bound, high skip, vertical jump, rack grab box jump, tuck

Strength
Thruster (from the rack)
3-3-2-2-1-1

WOD
OTM 10
10 Heavy Swings with flip

June 15th
Day 5

Warm Up

EMOM 10 (20 Sec on)

E- High Knee JR

O- Double Unders

Static Stretch as a team

WOD
(with a partner, complete all reps together)
if your running tomorrow please row instead
800 Meter run
20 Swings / 20 Step Ups
400 Meter run
20 Uppercuts / 20 Box Jumps
200 Meter run
20 Jerks / 20 Burpee Box Jump

June 14th
Answer that bell please!
Here Early
500m row
5 Minutes of Rolling

Warm Up
Agility Ladder
2-3 rounds
5 Yard Burst at End
Single Leg
Double Leg
In Out
Icky Shuffle
Single Stab
-1-2-3's

Static Stretch as a team

Skill
Muscle Up Progression
And
Clean Technique

WOD
15- Hang Squat Cleans 185/135
10- Muscle Ups or (a substitute)
1000 Meter Row

June 13th 2013

Hurdle Drills
3 rounds
5 hurdles
-side step overs
-forward walks
-back walks
-under overs
-dynamic movement
-side to side A
-side to side straight leg

Band Sprints x 4
-Static Stretching as a Team

then
in 10 min establish a 1 rep max Dead Lift

WOD
20 AMRAP
1 Rope Climb
15 HR Pushups
8 Dead Lift 315/225

June 12th 2013

Warm-Up
8 Laps around turf
PVC overhead mobility
-Press (F/B)
-Overhead shrug (Active Shoulder)
-Pass through
-Sampson w/ overhead
-athletic stance
3 rounds
(in place)
10 Overhead Walking Lunges (PVC)
10 Good Morning (PVC)
10 Squat Drill (ham stretch, squat, hand/hand, stand)
10 Overhead Squats (PVC)
5/5 Stick Row (PVC)
-Athletic stance, the importance of core stability and control

Skill
Plank Series

Strength
not for time
20-15-10
GHD SITUP
HIP EXT
-
Heavy Swings and Vertical Jumps

WOD
3 rounds for time
400M run
21 Swings
12 pullups or 15 Toes to bar

June 11, 2013
Warm Up
3 rounds
(25 yards)
Bear Crawl
Farmers Walk W/ a calf raise
Crab Walk
Step Ups 10/10 alternating
Cart Wheels (evenly on each side)

Skill
Hand Stands
-Bergener Warm Up
Snatch Work as a Team

WOD
OTM (on the min) 12 min
(Start at near 70% of 1rep max and build each set)
Even min- 3 rep Front Squats w/ 3 sec pause at the bottom
Odd Min- 3 rep Strict! Pullups (weighted)

Extra Work
Set a 2k row time
Or Set a Sled bench mark time (10 up and backs 135/90)

June 10th 2013
Warm Up
Warm Up
Dynamic Warm Up
-       Jumping Jacks
-       High Knee Progression (marching, hip pull, high knee)
-       Butt Kick Progression (marching, quad pull, butt kick)
-       Frankenstein Walk
-       A- Skip (skip in place, skip, a-skip, skip for height)
-       B- Skip (the combination- butt kick, a-skip kick out action)
-       Hip Progression (front, back)
-       Go back to start then becomes dynamic
-       Carioca
-       Side Shuffle
-       Lunge (reach, bend, hip pull)
-       Air Plane
-       Side A-Skip
- Sprinting Technique and Mechanics

WOD
MARK 35
7 Rounds for time
5 Bench Press 225/135
5 Power Cleans 225/135
35 Double Unders

-Cap 25 min

Extra
Work OTM a gymnastic weakness

June 8th 2013
Grand Opening
WOD-930am
Cindy
20 Min AMRAP (as many reps/rounds as possible
5 Pullups
10 Push ups
15 Squats

-How many people can we get on the rack?

June 7th 2013

Warm Up
8 Min EMOM Jump Rope (20 seconds on, 40 off)
E-High Knee
O-Double Unders

Hip Act

Plyometric Routine
3 rounds 8 each side
(in place) B-skip Progression skips, a skips, b-skips, repeat side ways, single leg hop,
bound, high skip, vertical jump, box jump, tuck

Skill
Muscle up Progression

WOD
OTM 12 min
Min 1- Bench Press 10 reps
Min 2- Rope Climb 2
Min 3- High Step Ups 3 x 5/5 (with vest)

Extra Credit
Sled Bench Mark
10 Sled Pushes 135/90 (up and back is one)

June 6th 2013
Pre Class Warmup (early birds)
500m row
5 Minutes of Foam Rolling

Agility Ladder
(as a team)
3 rounds
5 Yard Burst at End
Single Leg
Double Leg
In Out
Icky Shuffle
Single Stab
-1-2-3's

Static Stretch
-Lunge
-Hip
-Upper body

agility test bench mark?
go get it!

Skill
Muscle Ups

Clean Complex 6 sets 1 complex (lets build here, shoot for 3 sets heavy)
Power, hang squat, Full, Jerk

WOD
Grace
30 Clean and Jerks for time 135/95

June 5th 2013

Hurdle Drills
3 rounds
5 hurdles
-side step overs
-forward walks
-back walks
-under overs
-dynamic movement
-side to side A
-side to side straight leg

-Static Stretching as a Team

Med Ball Work
-Med Ball Passes w/ Partner 10 min
-chest pass, slams, side pass, side toss. Swing toss, over head toss
teach wall ball at end

Skill
KB Get Up routine

WOD
AMRAP 20 min (as many rounds as possible)
400m run
400m Row

June 4th 2013

Warm-Up
8 Laps around turf
PVC overhead mobility
-Press (F/B)
-Overhead shrug (Active Shoulder)
-Pass through
-Sampson w/ overhead
-athletic stance

3 rounds
(in place)
10 Overhead Walking Lunges (PVC)
10 Good Morning (PVC)
10 Squat Drill (ham stretch, squat, hand/hand, stand)
10 Overhead Squats (PVC)
5/5 Stick Row (PVC)
-Athletic stance, the importance of core stability and control

then
Band mobility

Skill
Snatch Complex (Power, Hang Squat, Full Squat, Snatch Balance)
6x1- Build up, 3rd set should be where your to stay, 3 more at that weight

WOD
3 Rounds for time
4 snatches 165/95
20 T2B
12 Pistols

June 3rd 2013
Warm Up
Dynamic Warm Up
-       Jumping Jacks
-       High Knee Progression (marching, hip pull, high knee)
-       Butt Kick Progression (marching, quad pull, butt kick)
-       Frankenstein Walk
-       A- Skip (skip in place, skip, a-skip, skip for height)
-       B- Skip (the combination- butt kick, a-skip kick out action)
-       Hip Progression (front, back)
-       Go back to start then becomes dynamic
-       Carioca
-       Side Shuffle
-       Lunge (reach, bend, hip pull)
-       Air Plane
-       Side A-Skip
- Sprinting Technique and Mechanics

Strength:
OTM (on the min) 12 min
(Start at near 65% of 1rep max and build each set)
Even min- 5 rep Back Squats w/ 3 sec pause at the bottom
Odd Min- 5 rep Strict Press w/ 3 sec pause at bottom

WOD
10 to 1 Swings 55/35
10 to 1 Chest to Bar Pull ups
20 Double unders each set

6/1/13
Partner WOD
"Kelsey''s"
24 min AMRAP
50 Wall Balls
50 C2B Pullups
50 Box Jumps 24/20

5/31/13
Warm Up
8 Min Jump Rope 2 feet
Plyometric Routine
3 rounds 15 yards each
B-skip Progression (in place holding one, static, walking, dynamic) skips, a skips, b-skips, repeat side ways, single leg hop,
bound, high skip, vertical jump, box jump, tuck

Sprints
Starting from stomach- 8 x 20 yards (walk back, slow)

Shuffle-mirror drill

EMOM 10
10/8/6/4/2 (increase weight each set)
E- Front Rack, Back Lunge
O- Push Press

WOD
AMRAP 10
12 Wallballs w/ double squat (squat, hit target squat, catch= 1 rep)
1 Rope Climb
200 yard run

Memorial Day- HERO WOD
U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MS, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, KY, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq.

He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

May 27th 2013
Warm Up
Hurdle Drills
3 rounds
5 hurdles
-side step overs
-forward walks
-back walks
-under overs
-dynamic movement
-side to side A
-side to side straight leg
-Static Stretching as a Team

WOD
Holleyman
Thirty rounds of:
5 WallBall
3 Hand Stand Push Ups
1 Power Clean 225

May 28th 2012
-You asked for it John
Warm Up
500m row
5 Minutes of Rolling

Agility Ladder
2-3 rounds
5 Yard Burst at End
Single Leg
Double Leg
In Out
Icky Shuffle
Single Stab
-1-2-3's

Stength
5x5 Back Squats 90 seconds rest (pause in bottom 3 sec) @ 70-80

WOD
13-1
KB Uppercuts
1-13
KB Thrusters

May 24th 2013
3 rounds
(in place)
10 Overhead Walking Lunges (PVC)
10 Good Morning (PVC)
10 Squat Drill (ham stretch, squat, hand/hand, stand)
10 Overhead Squats (PVC)
5/5 Stick Row (PVC)

Cash in
50 sit up
50 ring rows

WOD
6 Rounds for time
Run 200M
5 reps Overhead Squat 70-80%
1 Rope Climb

Cash out
a total of 1-2 min of L-Sit Time

May 23rd 2013
Warm Up
Dynamic Warm-up
Jumping Jacks
High Knee Progression (marching, hip pull, high knee)
Butt Kick Progression (marching, quad pull, butt kick)
Frankenstein Walk
A- Skip (skip in place, skip, a-skip, skip for height)
B- Skip (the combination- butt kick, a-skip kick out action)
Carioca
Side Shuffle
Lunge
Air Plane
Side A-Skip
Sprinting Technique and Mechanics

Skill:
Muscle Up Work Tech

if proficient-
Emom 6
-amrap muscle ups
then

WOD
Get Up routine 20 Min
-side plank, down, get up, windmill, down, switch
-keep a good pace, this is not a race
-if proficent and smooth, should take a 40-60 sec each side

extra work:
10-10-10-10-10
Bench
Strict Pullups (no weight added, be more controlled, touch your chest)
-60-90 sec between

Strength:
May 22nd 2013
Warm Up
10 EMOM (jump rope 20 sec on)
E- Double Unders
O- High Knees
(record # of licks and beat last scores!)

Plyometric Routine
2 rounds 15 yards each
skips, a skips, b-skips, repeat side ways, single leg hop,
bound, high skip, vertical jump, box jump, tuck jumps

Sprints
20/30/40/50/60 yard sprints walk back is rest
then
Shuffle-mirror drill on turf x 4

WOD
Elizabeth
21-15-9
Clean 135/95
Ring Dip

May 16th 2012
-You asked for it John
Warm Up
500m row
5 Minutes of Rolling

Agility Ladder
2-3 rounds
5 Yard Burst at End
Single Leg
Double Leg
In Out
Icky Shuffle
Single Stab
-1-2-3's

WOD
21-15-9
Push Press 135/95
Power Cleans 185/135
GHDSU
Back Squats 185/135
Chest to bar
Back Lunges- no weight in place

-Time Cap 35
-All weights taken from ground

May 15th 2013
Warm Up
Hurdle Drills
3 rounds
5 hurdles
-side step overs
-forward walks
-back walks
-under overs
-dynamic movement
-side to side A
-side to side straight leg
-Static Stretching as a Team

Med Ball Work
-Med Ball Passes w/ Partner 10 min
-chest pass, slams, side pass, side toss. Swing toss, over head toss, front squat throw

Skill:
Muscle Up Work

Strength:
Strict Weighted Ring Pull Ups 5x5
Windmills with Kettlebell 5x 5/5

WOD
20-15-10
Cal Row
Squat Thrust (burpee without hitting chest to ground, keep a nice flat back at bottom)
Box Jump 24"

May 14th 2013
Warm Up
3 rounds
(in place)
10 Overhead Walking Lunges (PVC)
10 Good Morning (PVC)
10 Squat Drill (ham stretch, squat, hand/hand, stand)
10 Overhead Squats (PVC)
5/5 Stick Row (PVC)

Skill:
Cart Wheels

Strength:
Front Squats 5--3--1
90 sec rest between
Lets PR! Work up to a heavy single

WOD
EMOM 14
E- Squat Clean 2 reps (75-90%)
O- Bench 5 Reps (70-85%)

extra credit:
set a half mile PR

May 13th 2013
Warm up
Get up routine 10 min (be nice and controled, smooth, strong, take you time)
-Arm bar
-Side plank hold (5 sec)
-Down
-Up to top, windmill
-Down, switch arms
-repeat
-no rest between sides
then
Band Mobility Routine

Strength:
Power Snatch
3x3
(@- 78%, 82%,86% of 1 rep max)
2x2
(@- 90%-95% of 1 rep max)
-Work Touch and go reps

WOD
"Diane"
21-15-9
Dead Lift 225/135
Hand Stand Push Ups

May 9th 2013
Warm Up
Dynamic Warm-up
Jumping Jacks
High Knee Progression (marching, hip pull, high knee)
Butt Kick Progression (marching, quad pull, butt kick)
Frankenstein Walk
A- Skip (skip in place, skip, a-skip, skip for height)
B- Skip (the combination- butt kick, a-skip kick out action)
Carioca
Side Shuffle
Lunge
Air Plane
Side A-Skip
Sprinting Technique and Mechanics

Strength
Find a 1 rep max thruster from the rack in 10 min
Back Squat 3 rep max then 10 rep max in 10 min

WOD
For time
20 thrusters 135/95
2 rope climbs
10 thrusters
1 rope climb
-if under 3 min repeat...

May 9th 2013
Warm Up
EMOM 12 Jump Rope
(20 Seconds On)
E- Triples, or doubles
O- High Knee
-stretch with rest time

Plyometric Routine
3 rounds 15 yards each
skips, a skips, b-skips, repeat side ways, single leg hop,
bound, high skip, vertical jump, box jump, tuck

Sprints
6 x 20 yards (band resisted with Partner)
4 x 50 yard
(full recovery on all)

WOD
(weakness work day)
EMOM 12
E- Pich a gymnastic movement that you need work on 5-7 reps
O- Pick a non- olympic lifting movement you need work on 4-6 reps

May 8th 2013
500m row
5 Minutes of Rolling

Dynamic Movement
Agility Ladder
2-3 rounds
5 Yard Burst at End
Single Leg
Double Leg
In Out
Icky Shuffle
Single Stab
-1-2-3's

Static Stretch
-Lunge
-Hip
-Upper body

Strength
EMOM 5
Bench Press 1 rep @90%

WOD
Regional Event #5
100 Wallballs (20/14 lb to 10 ft)
100 Chest to bar pullups
100 Pistols
100 Dumbell Snatches (70/50)
25 Min Cap

May 7th 2013
Warm Up
Hurdle Drills
3 rounds
5 hurdles
-side step overs
-forward walks
-back walks
-under overs
-dynamic movement
-side to side A
-side to side straight leg

-Static Stretching as a Team

WOD
Jackie
1000 Meter row
50 Thrusters 45lb
30 Pullups

15 min break then

Strength
EMOM 5
1 rep Clean and Jerk @ 90% 1 rep max
then
EMOM
1 rep Front Squat @ 90% 1 rep max

May 6th 2013
Warm-Up
8 Laps around turf
PVC overhead mobility
-Press (F/B)
-Overhead shrug (Active Shoulder)
-Pass through
-Sampson
-Squat -Press-Stand
-athletic stance

3 rounds
(in place)
10 Overhead Walking Lunges (PVC)
10 Good Morning (PVC)
10 Squat Drill (ham stretch, squat, hand/hand, stand)
10 Overhead Squats (PVC)
5/5 Stick Row (PVC)

then

Band mobility

WOD
4RFT
4 Pistols Alternating w/ (53/35)
16 Snatches- 8/8 (53/35)
then
3 RFT
5 Piouette Hand Stand Pushups
50 Double Unders
2 RFT
6 Muscle Ups
12 Thrusters (155/85)
1 RFT
1000 Meter Row
100 Yard Bear Crawl

May 5th 2013
Warm-Up
Dynamic Warm-up
(10-15 MIN)
-Jumping Jacks
-High Knee Progression (marching, hip pull, high knee)
-Butt Kick Progression (marching, quad pull, butt kick)
-Frankenstein Walk
-A- Skip (skip in place, skip, a-skip, skip for height)
-B- Skip (the combination- butt kick, a-skip kick out action)
-Hip Progression (front, back)
-Carioca
-Side Shuffle
-Lunge
-Air Plane
-Side A-Skip
-Sprinting Technique and Mechanics
-Sprints

Skill:
Agility test ?

Muscle Up Work 12 min

WOD
4RFT
4 snatch Complex (power, full, over head squat)
12 C2B

May 3rd 2013
500m row
5 Minutes of Rolling

Agility Ladder
2-3 rounds
5 Yard Burst at End
Single Leg
Double Leg
In Out
Icky Shuffle
Single Stab
-1-2-3's

Static Stretching as a team

Strength:
Clean Complex x 3 (start heavy and end heavier, go get it)
(Power, Hang Squat, Squat clean, Front Squat, Jerk)

WOD
4 time
-10 sled pushes (up and back)
when finished
50 lunges (take your time with these)
26 Air Planes

May 1 2013
Warm up
Get up routine 12 min
(arm bar, side plank, get up, windmill down)
then
100 swings any how any way (finish before 8 min)
Static Stretch and shoulder mobility as a team

Skill
EMOM 10
E- 5 Bar Muscle Ups
O- 10 Toes 2 Bar

WOD
run a mile
find a 1 rep max for bench

April 30th 2013
Warm Up:
Ground Work Warm Up

Strength:
EMOM 12
(reps 5-4-3-2-1 increase weight each set)
E-Back Squat
O- Strict Weighted Pullup

WOD
Tabata
4 min
(20 seconds on 10 seconds rest)
-complete each exercise (8 rounds) before moving to next
Chest to Bar pullup
Push up
Situp
Squat

April 24th 2013
Warm Up
on turf

Hurdle Drills
3 rounds
5 hurdles
-side step overs
-forward walks
-back walks
-under overs
-dynamic movement
-side to side A
-side to side straight leg
-Static Stretching as a Team

Med Ball Work
-Med Ball Passes w/ Partner 8 min
-chest pass, slams, side pass, side toss, wall ball

WOD
8 EMOM (on the min)
Hang Squat Snatch 1 rep (progress in weight, start at 75% of 1 rep max)

WOD
ISABEL
30 SNATCHES (135,95)

extra work
10 sled pushes for time (up and back on turf is 1)

April 23rd 2013
3 rounds
(in place)
10 Overhead Walking Lunges (PVC)
10 Good Morning (PVC)
10 Squat Drill (ham stretch, squat, hand/hand, stand)
10 Overhead Squats (PVC)
5/5 Stick Row (PVC)

-Athletic stance, the importance of core stability and control
then
Band mobility

Skill:
OTM 8
3-6 Muscle Ups
or if you don't have muscle ups work 10 min of technique then
OTM 8
6 Chest to bar pullups and 6 dips

WOD
For time
16,14,12,10,8,6,4,2 Kb Swings 70/53
2,4,6,8,10,12,14,16 Burpees
then
100 situps

April 22, 2013
Warm-Up
Dynamic Warm-up
(10-15 MIN)
- Jumping Jacks
-High Knee Progression (marching, hip pull, high knee)
-Butt Kick Progression (marching, quad pull, butt kick)
- Frankenstein Walk
-A- Skip (skip in place, skip, a-skip, skip for height)
-B- Skip (the combination- butt kick, a-skip kick out action)
-Hip Progression (front, back)
-Carioca
-Side Shuffle
-Lunge
-Air Plane
-Side A-Skip

Skill:
Clean Prep Warm up as a team

Strength:
Clean and Jerks
5 sets 3 reps 90 sec rest between
-do only 1 jerks, progress in weight each set

WOD
Cindy
20 min
5 pull ups
10 push ups
15 air squats

-advanced athletes do alternating pistols in place of air squats

April 20 2013
WOD
"Marathon Monday"
5 Rounds For Time
4 Squat Clean and Jerk 185/125
15 Chest to Bar Pullups
13 Barbell Lateral Burpees
immediately
1/2 mile run

April 17th 2013
Strength
EMOM 10
2 Power Cleans (80-95%)

WOD
Murph
run a mile
100 pull ups
200 push ups
300 squats
run a mile
-you can break up the reps however you want in the middle
(20 x 5 pullups, 10 pushups, 15 squats. (Cindy))

April 16th 2012
Warm-Up
Dynamic Warm-up
(10-15 MIN)
- Jumping Jacks
-High Knee Progression (marching, hip pull, high knee)
-Butt Kick Progression (marching, quad pull, butt kick)
- Frankenstein Walk
-A- Skip (skip in place, skip, a-skip, skip for height)
-B- Skip (the combination- butt kick, a-skip kick out action)
-Hip Progression (front, back)
-Carioca
-Side Shuffle
-Lunge
-Air Plane
-Side A-Skip
-Sprinting Technique and Mechanics

Sprints 10 x 25 yards (every 30 sec)

Strength:
Snatch 3x2 (75-85%), 2x1 (90%)

WOD
3 round for time
7 Power Snatches 135/85
7 Overhead Squats 135/85
400m run

April 15th 2012
Warm Up
Jump Rope
- single foot
- doubles
- triples
- A-skip
- Single foot doubles
Work up the ladder above in difficulty. Spend time on each equally and work on your weaknesses
Stay smooth and balanced

Strength:
12 Min EMOM
E-Military Press 6 reps (use close to your 6 rep max for weight)
O- Muscle Up 4-6 reps

WOD
1-10 - 10-1 (reps)
Single Arm KB Press 53/35
C2B Pullups

April 13th 2012
WOD
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises.
This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

April 12th 2012
Jump rope EMOM 10 (20 sec on)
E-High Knees
O- Double Unders
-record licks

Warm Up
Plyometric Routine
3 rounds 15 yards each
skips, a skips, b-skips, repeat side ways, single leg hop,
bound, high skip, vertical jump, box jump, tuck

Sprints 8 x 30 yard (starting on chest)

WOD
3 Rounds for time
12 Pistols
6 Muscle Ups
3 Squat Cleans 235/155
then
run a half mile

April 11th 2012
500m row
5 Minutes of Rolling

Agility Ladder
2-3 rounds
5 Yard Burst at End
Single Leg
Double Leg
In Out
Icky Shuffle
Single Stab
-1-2-3's

Static Stretching as a team

WOD
4 rounds for time
15 swings 70/54
30 Wall Balls
60 Double Unders

then

Snatch Complex x 3
(Power Snatch, Hang Squat, Squat Snatch)
-work up each set in weight
then
TNG Squat Snatch (4,3,2)
-try and use the same weight as above

April 10th 2012
Warm Up
Hurdle Drills

3 rounds
5 hurdles
-side step overs
-forward walks
-back walks
-under overs
-straight leg
-dynamic movement
-side to side A
-side to side straight leg

-Static Stretching as a Team

Med Ball Work
-Med Ball Passes w/ Partner 8 min
-change excercise every 30 seconds
-chest pass, slams, side pass, side toss, wall ball...

WOD
EMOM 12 (every min on the min)
E- Back Squat
O- Bench
(rep scheme- 4,4,4,4,10,10)
-bear down for the ten and go get it on the second time around

extra work? before you leave...(not for time)
-25 strict pullups
-50 T2B
-100 Sit-ups
or
goat work (weakness)

April 9th 2012
Warm Up:
Jump rope 10 minutes
- 2 feet
- alternating front and back
- single foot
- doubles
- triples
- A-skip
- Single foot doubles
Work up the ladder above in difficulty. Spend time on each equally and work on your weaknesses
Stay smooth and balanced

Strength:
From the blocks (set just above the knee)
10x1 Clean
-Focus on triple extension, and getting fast under bar

WOD:
9-6-3
Stone Over Shoulder 150/90
Pirouette Hand Stand Push up
2 Rope Climb

April 8th 2012
Warmup:
500 m Row
5 Minutes
5 Pass throughs
5 O H Squat w/ PVC or Bar
5 Weighted Good mornings
5 Wall Angles
•Dynamic Movement•
Inchworm
Frankenstein Walk

Strength and skill:
3,3,2,2 Snatch Grip Dead lift
Work on snatch grip strength
5x5 Snatch Grip Push Press
From behind the neck, lock out the
elbows, shoulders down and
elbows forward.
Start light and and as you go....

WOD
3 minute AMRAP
5 Thrusters 95/65
5 Box Jumps
3 minutes rest
3 minute AMRAP
7 Sumo Dead Lift High Pulls75/55
7 Bent Over Rows
3 minutes rest
3 minute AMRAP
10 Ball Slams 20/14
10 Kettlebell Swings 53/35

April 5th 2013
Warmup
Warm Up
8 Min Jump Rope 2 feet

Plyometric Routine
3 rounds 15 yards each
skips, a skips, b-skips, repeat side ways, single leg hop,
bound, high skip, vertical jump, box jump, tuck

Sprints
10, 10, 20, 20, 30, 30, 40, 40, 50, 50 yard sprints full recovery

WOD
Work on a gymnastic weakness for 8 min
Work on a strength weakness for 8 min
then find a new 2k row time

April 4th 2013
Warm Up
Dynamic Warm-up
as a Team
10 yards all drills with a 5 yard burst at finish
3 rounds
-high knees, butt kicks, carioca,
A-skips, side shuffle, sideways A-skips,
2 leg bound, single leg bound, squat jump

WOD
Open 13.5
AMRAP 4:
15 C2B15 Thrusters, 100/65
*4 minute bonus for every 90 reps (3 rounds) completed.
when finished
immediately run a mile
then
4 rounds
30 sec double unders
30 sec rest

April 3rd 2013
Warm up
500m row
5 Minutes of Rolling

Dynamic Movement
Agility Ladder
2-3 rounds
5 Yard Burst at End
Single Leg
Double Leg
In Out
Icky Shuffle
Single Stab
-1-2-3's

Static Stretch
-Lunge
-Hip
-Upper body band mobility

WOD
3 rounds
500m row
10 Handstand Push ups
20 alternating Step ups
30 Situps

April 2nd 2013
Warm Up
Hurdle Drills
3 rounds
5 hurdles
-side step overs
-forward walks
-back walks
-under overs
-dynamic movement
-side to side A
-side to side straight leg

-Static Stretching as a Team

Strength
Hang Squat Snatch 3-3-3-3

WOD

21-15-9
push up
ring row
swing 70/53
400M

April 1st 2013
Warm-up:
Dynamic Warm-up
as a Team
10 yards all drills with a 5 yard burst at finish
3 rounds
-high knees, butt kicks, carioca,
A-skips, side shuffle, sideways A-skips,
2 leg bound, single leg bound, squat jump

Skill:
3 rounds not for time full recovery
strict pullup max
butterfly pullup max rep or kipping pullup max

WOD
10 Min AMRAP
with a partner do 25 reps each of burpees to a plate
then
complete as many thruster 135/95 as possible in remaining time (1 bar)
or
by yourself
10 Min AMRAP
Max thrusters
-on each min do 5 burpees to a plate

March 29th 2012
Warm-Up
8 Laps around turf
PVC overhead mobility

-Press (F/B)
-Overhead shrug (Active Shoulder)
-Pass through
-Sampson

3 rounds
(in place)
10 Overhead Walking Lunges (PVC)
10 Good Morning (PVC)
10 Squat Drill (ham stretch, squat, hand/hand, stand)
10 Overhead Squats (PVC)
5/5 Stick Row (PVC)
-Athletic stance, the importance of core stability and control

then
Band mobility

Strength:

10 EMOM
(@75-80% of 1 rep max)
E- 5 reps Back Squat
O- 5 reps Barbell Row

WOD
3 Rounds for time
(1 min each exercise amrap)
-Hand Stand Walk
-Pullups
-Body Weight Squat
-Rest 1 min

March 28th 2012

Warmup
Hurdle Drills
3 rounds
5 hurdles
-side step overs
-forward walks
-back walks
-under overs
-dynamic movement
-side to side A
-side to side straight leg

-Static Stretching as a Team

WOD
Open 13.4
Complete as many reps as possible in 7 minutes following the rep scheme below:
135/95 pound Clean and jerk, 3 reps
3 Toes-to-bar
135/95 pound Clean and jerk, 6 reps
6 Toes-to-bar
135/95 pound Clean and jerk, 9 reps
9 Toes-to-bar
135/95 pound Clean and jerk, 12 reps
12 Toes-to-bar
135/95 pound Clean and jerk, 15 reps
15 Toes-to-bar
135/95 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

March 27th 2012

Warm Up
Hurdle Drills
3 rounds
5 hurdles
-side step overs
-forward walks
-back walks
-under overs
-dynamic movement
-side to side A
-side to side straight leg

-Static Stretching as a Team

Skill:
Med Ball Work
-Med Ball Passes w/ Partner 10 min
-chest pass, slams, side pass, side toss, wall ball

Get up Routine 10 min
Press, side plank, down, get up, windmill, down, switch

WOD
21-15-9
Calorie Row
Burpee
Swings 53/35

March 26th 2013

Warm-up:
Dynamic Warm-up
as a Team
10 yards all drills with a 5 yard burst at finish
3 rounds
-high knees, butt kicks, carioca,
A-skips, side shuffle, sideways A-skips,
2 leg bound, single leg bound, squat jump

Strength:
Squat Clean & Jerk
(be a technician)
rep scheme
50/55%- 5 reps and 2 jerks
60/65%- 3 reps and 1 jerk
70/75%- 2 reps and 1 jerk
80/85/90/95%- 1 rep and 1 jerk

WOD
Grace
Clean and Jerk 135/95

--
Competitors use up to 225/135

run a mile or row 2k when finished for extra work

March 25th 2013
Warm-up:
1000 Meter row
then
Speed Ladder Drills 3 rounds
- 5 yard burst at end
-single leg
-double leg
-icky shuffle
-single stab
-1-2-3's

Strength:

Overhead Squat 5x3 Climb in weight
Snatch 5x3 Across (hold a heavy weight all sets)

WOD
Diane
21-15-9
Dead Lift (225/135)
HandStand Pushup

March 22nd 2013
Warm-up:
Jump Rope
10 EMOM
-20 Seconds of high knee sprints
then
static stretch as a team
shoulder mobility

Strength:
Find a new 1 rep max Dead Lift, Push Press, Box jump

WOD
10 AMRAP
(with 80%-90% of the new 1 rep maxes)
1 rep dead lift
1 rep push press
1 rep box jump

March 21st 2012
Warm-up: Light
Dynamic Warm-up as a Team
10 yards all drills with a 5 yard burst at finish
3 rounds
-high knees, butt kicks, carioca,
A-skips, side shuffle, sideways A-skips,
2 leg bound, single leg bound, squat jump

WOD
Open 13.3
AMRAP 12
150 Wall Balls, 20/14
90 Double unders
30 Muscle ups

March 20th 2013
Light day before open WOD Thursday
Warm-up:
3 rounds
(25 yards)
Bear Crawl
Farmers Walk W/ a calf raise
Crab Walk
Step Ups 10/10 alternating
Cart Wheels (evenly on each side)

Static Stretch as a team

Skill:
15 min off
Practice thruster technique
Kipping Tech for pullups and toes 2 bar
Rope Climbing Tech

WOD
Snatch
3-3-3
then
2k row
then
roll out and stretch

March 19th 2013
Warm-up:
1000 Meter Row
Get Up Routine 10 Min
(arm bar, side plank, get up, windmill, down, switch arms)
-be controlled, be strong, be smooth

Static Stretch as team

Strength:
EMOM 6 min
Hang Squat Cleans
3-3-3-1-1-1
(set up your bar with weights at side ready to load)

WOD
Sprints (yards)
20-40-60-80-100
rest 2 min
10-30-50-70-90
-walk back the distance ran, then go into next sprint

extra work:
100 Pistols for time

March 18th 2013
Warm-up:
Happy Birthday JJK-SR
400 Meter run
then
Speed Ladder Drills 3 rounds
- 5 yard burst at end
-single leg
-double leg
-icky shuffle
-single stab
-1-2-3's

Strength:
Do these to exercises together with full recovery
Bench of Course his favorite
8-6-4-2-1
Barbell Rows
8-6-4-2-1

WOD
"SR"
10 rounds for time
10 pullups
10 handstand pushups
10 box jumps 24"

-Did this workout last summer together on Block Island before the parade, introducing Dad to CrossFit, get after it today! He is getting there...
Happy Birthday!

March 16th 2013
(Saturday)
Warm-up:
Plyometric routine
3 rounds 15 yards each
skips, a skips, b-skips, repeat side ways, single leg hop, bound,
high skip, vertical jump, box jump, side to side jumps

Skill
Muscle Up 4 sets of am rap
or practice 4 sets of the transition if you cannot perform a MU

WOD
Fran
21-15-9
Thrusters 95/65
Pull-ups
then
100 swings with heavy kettlebell 100 push ups any way you choose

March 15th 2013
(Friday)
recover strong today
Warm-up:
1000 Meter Row
(light with this today, just go over movement pattern, depending how you feel)
Speed Ladder Drills 3 rounds
- 5 yard burst at end
-single leg
-double leg
-icky shuffle
-single stab
-1-2-3's

Strength:
5 rounds (not for time, build each set, be strong)
Back Squat 3 reps
Power Clean 1 rep

WOD
10 Rope Climbs for time
then
3 sets 5 (5sec on 5 off=1)- partner assisted planks, all 3 ways

March 14th 2013
Warm-up:
Jump Rope
8 EMOM
-20 Seconds of high knee sprints
then
5 Min
Double under practice, single foot, skaters...

WOD

13.2
Complete as many rounds and reps as possible in 10 minutes of:
115/75 pound Shoulder to overhead, 5 reps
115/75 pound Deadlift, 10 reps
15 Box jumps, 24" box

Strength:
Get Up routine 10-16 min
then 10 sled sprints 25 yards (full recovery)

March 13th 2013
Warm-up:
Speed Ladder Drills 3 rounds
- 5 yard burst at end
-single leg
-double leg
-icky shuffle
-single stab
-1-2-3's

Partner Stretch

WOD
Helen
3 Rounds for time
400M run
21 Swings 54/30
12 Pull-Ups

Strength:
(hit each one individually)
Military Press 3x3
Barbell Row 3x12
Clean Pull 8x1

March 12th 2013
Warm-up:
Get Up Routine 8 Min
(arm bar, side plank, get up, windmill, down, switch arms)
-be controlled, be strong, be smooth

Static Stretch as team

Skill:
Muscle Up 3 sets of amrap (full recovery)- rings or bar your choice, or both
-If you cannot perform a muscle up, work the transition on low rings, and progress with ring height

Strength:
Snatch Grip Dead Lift 4 sets of 10
then
Hang Squat Snatch 4 sets of 2

WOD
Karen
150 wall balls for time

extra credit- repeat Karen

March 11th 2013
Warm-up:
Dynamic Warm-up as a Team
10 yards all drills with a 5 yard burst at finish
3 rounds
-high knees, butt kicks, carioca,
A-skips, side shuffle, sideways A-skips,
2 leg bound, single leg bound, squat jump

Strength:
3 sets of 3 reps across
(heavy weight each set, lets keep our strength through the open)
Clean and 1-Jerk, Bench, Front Squat, Heavy Pull Up

WOD
21-15-9
GHD Sit Up
Dead Lift 185/135

March 8th 2013
Warmup:
Dynamic Warmup as a Team
10 yards all drills with a 5 yard burst at finish
3 rounds
-high knees, butt kicks, carioca,
A-skips, side shuffle, sideways A-skips,
2 leg bound, single leg bound, squat jump

WOD

24 EMOM
With a Partner. One athlete working at a time you will be doing
30 sec of Cleans @115/75# followed by 30 sec of front squats,
then rest for a minute while your partner does the same.
This will be done on an ongoing clock for 24 min. so each athlete does twelve rounds.
Total Added reps for score.

March 6th 2013
Warmup:
Jump rope 10 minutes
- 2 feet
- alternating front and back
- single foot
- doubles
- triples
- A-skip
- Single foot doubles

-Burgener warmup

Open WOD 13.1
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75 pound Snatch, 30 reps
30 Burpees
135 pound Snatch, 30 reps
20 Burpees
165 pound Snatch, 30 reps
10 burpees
210 pound Snatch, as many reps as possible

March 6th 2013
The Open WOD 13.1 will be posted tonight
light recovery/prep day today
Warm Up:
Dynamic Warmup as a Team
10 yards all drills with a 5 yard burst at finish
3 rounds
-high knees, butt kicks, carioca,
A-skips, side shuffle, sideways A-skips,
2 leg bound, single leg bound, squat jump

-Partner Stretch

WOD:
Get Up Routine 8 Min
(arm bar, side plank, get up, windmill, down, switch arms)
-be controlled, be strong, be smooth
-Use a lighter than usual KB today
then
5 rounds (no rush!)
10 swings
10 squats

-partner stretch
-roll
-mentally prepare yourself today and tonight, visualize the movements for tomorrow

March 2nd 2013
Team stretch

Partner Med ball and plyo routine 16 min

24 min amrap (partner WOD)
- each even min a total of 10 burpees per team
- 1 person working at a time

50 Pullups
50 Box jump
50 Wall ball

Extra work
Sled and Plyo

March 1st 2012
Warmup:
Plyometric routine
3 rounds 15 yards each
skips, a skips, b-skips, repeat side ways, single leg hop, bound,
high skip, vertical jump, box jump, side to side jumps

then
Bergener Warmup together

Strength:
10 x 1 Hang Squat Snatch
-start at 70% of 1 rep max for first set and build to 100% of 1 rep max
-attack, and be fast under the bar

Wod:
Establish a
40 yard dash time (3 attempts)
5-10-5 (3 attempts)
then
5 rounds
2- 20 yard sled sprints
4- high band or box jump overs (standing jump)
-full recovery on sprints and jumps

February 28th 2012
Warmup:
Hurdle Drills
3 rounds
5 hurdles each exercise before the other
-side step overs lateral, each direction
-forward walks
-back walks
-under overs
-dynamic movement
-side to side

Wod:
Competitors Blog WOD
21-15-9
HSPU (Hand Stand Pushups)
Power Cleans, 185/135
GHDSU
Front Squats, 185/135
C2B (Chest to Bar Pullups)

-Cap 30 min

-this is a good WOD by Ben Bergeron owner of CrossFit New England. Take your time and get through it!
February 27th 2012
Warmup:
10 EMOM
Jump Rope
-High Knee Sprint 20 seconds
-Hit a good mark with rotations and try and maintain it
-Stretch with the 40 seconds rest

Skill:
Speed Work
6- Band Resisted Sprints 15 yards
6- 50 yards Sprints
(full recovery on all)

Wod:
Over Head Squat 10-8-6

extra work:
Get Up Routine 12 Min
(arm bar, side plank, get up, windmill, down, switch arms)
-be controlled, be strong, be smooth

February 26th 2012
Warmup:
Hurdle Drills
3 rounds
5 hurdles each exercise before the other
-side step overs lateral, each direction
-forward walks
-back walks
-under overs
-dynamic movement
-side to side

Strength:
4 rounds 3 reps (80-90%)
(across- heavy, try and stay the same weight each set)
-recover between sets as needed
Bench Press
Strict Pull ups (weighted)
Clean

Wod:
4 rounds four Time
15 swings (heavy)
30 Wall Balls
60 Double Unders

February 25th 2012
Warmup:
Dynamic Warmup as a Team
10 yards all drills with a 5 yard burst at finish
3 rounds
-high knees, butt kicks, carioca,
A-skips, side shuffle, sideways A-skips,
2 leg bound, single leg bound, squat jump

Strength:
Front Squat
8-8-6-6

Wod:
10 min amrap

Max thrusters 135/95#

-At the beginning of each minute do 5 burpees onto plate
-Beast of the East Wod from October
-Have a game plan, start with a number and try and hold that for the thrusters, save some
-Do not go for broke in the first min

February 23rd 2012
Warmup:
Dynamic Warmup as a Team
10 yards all drills with a 5 yard burst at finish
3 rounds
-high knees, butt kicks, carioca,
A-skips, side shuffle, sideways A-skips,
2 leg bound, single leg bound, squat jump

Strength:
EMOM 16
1 Snatch (build!)

Wod:
3 rounds
10 snatches (full)
10 box jumps
10 clean and jerk
10 box jumps

RX-95/65

Competitors
135/95

February 22th 2012
Warmup:
Jump rope 10 minutes
- 2 feet
- alternating front and back
- single foot
- doubles
- triples
- A-skip
- Single foot doubles
Work up the ladder above in difficulty. Spend time on each equally and work on your weaknesses
Stay smooth and balanced

Strength:
Bench and Dead Lift 5x5 be strong

WOD
FRAN
21-15-9
Thrusters 95/65
Pullups

extra work
run
2 miles

February 21th 2012
Warmup:
1000 Meter Row
Speed Ladder Drills 3 rounds
- 5 yard burst at end
-single leg
-double leg
-icky shuffle
-single stab
-1-2-3's

Strength:
100 Swings (heavy)/ 100 Toes to Bar
-any way any how get to 100 each, divide up your way

WOD
800 meter run for time
rest 5 min
1000 Meter Row for time

February 20th 2012
Warmup:
Plyometric routine
3 rounds 15 yards each
skips, a skips, b-skips, repeat side ways, single leg hop, bound,
high skip, vertical jump, box jump, side to side jumps

Strength:
2-2-2-2-2-2

Front Squat

WOD
For time:
10 Overhead squats (155 / 105 lbs) *45
10 Box jump overs (24” / 20” box)
10 Thrusters, (135 / 95 lbs) *50
10 Power cleans (205 / 125 lbs) *75
10 Toes to bar
10 Burpee muscle-ups (40 Burpees if you can’t do Muscle-Ups)
10 Toes to bar
10 Power cleans (205 / 125 lbs)
10 Thrusters, (135 / 95 lbs)
10 Box jump overs (24” / 20” box)
10 Overhead squats (155 / 105 lbs)

February 19th 2012
Warmup:
Dynamic Warmup as a Team
10 yards all drills with a 5 yard burst at finish
3 rounds
-high knees, butt kicks, carioca,
A-skips, side shuffle, sideways A-skips,
2 leg bound, single leg bound, squat jump

Strength/Skill:
Muscle Ups 4 sets of 5-8 or amrap
-rest 2 min between sets
-if you cannot do a muscle up, practice the progression then do:
Chest to bar Pullups 4 sets of 8-12 (strong with authority)
-rest 2 min between sets

Clean and Jerk Tech as a Team

WOD:
Grace
Clean and Jerks 135/95

-Competitiors 225/135 or 185/115

February 18th 2012
Warmup:
Hurdle Drills
3 rounds
5 hurdles each exercise before the other
-side step overs lateral, each direction
-forward walks
-back walks
-under overs
-dynamic movement
-side to side

Strength:
Hang Squat Snatch
3 sets 3 reps
-2 min rest between
-build, heavy, be fast

WOD:
Main Site WOD
15 min AMRAP
50 Squats
30 Pushups
15 Pullups

February 17th 2012
OFF

February 16th 2012
Warmup:
Dynamic Warmup as a Team
10 yards all drills with a 5 yard burst at finish
3 rounds
-high knees, butt kicks, carioca,
A-skips, side shuffle, sideways A-skips,
2 leg bound, single leg bound, squat jump

WOD:
Open WOD 12.3
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24" box/20''box
115/75 pound Push press, 12 reps
9 Toes-to-bar

February 15th 2012
Warmup:
Hurdle Drills
3 rounds
5 hurdles each exercise before the other
-side step overs lateral, each direction
-forward walks
-back walks
-under overs
-dynamic movement
-side to side

-Shoulder Mobility Prep

Strength:
Get Up Routtine 12 Min
-arm bar, side plank, get up, windmill, down

WOD:
10 Min EMOM
Even- 1 Power Snatch, 1 Squat Snatch (no dropping bar)
Odd- 2 Back Squats (90% 1 rep max)

-extra credit
set a 1 mile time

February 14th 2012

Warmup:
Dynamic Warmup as a Team
10 yards all drills with a 5 yard burst at finish
3 rounds
-high knees, butt kicks, carioca,
A-skips, side shuffle, sideways A-skips,
2 leg bound, single leg bound, squat jump

-Band Mobility Drill (Shoulders)

Strength:
4 rounds
Bench 3 reps
Pullups 5 reps (weighted if needed)
- full recovery on each, try and hold the same weight heavy

WOD:
21-15-9
Calorie Row
Overhead Squat 135/95
Burpee

February 13th 2012

Warmup:
Plyometric routine
3 rounds 15 yards each
skips, a skips, b-skips, repeat side ways, single leg hop, bound,
high skip, vertical jump, box jump, side to side jumps

Skill:
Bergener Warm up x 3
then

12 MIN EMOM
20 sec high knee sprints with jump rope
-try and beat the amount of licks with the jump rope you get each min
-be efficient, fast and athletic

WOD:
10 reps each- Band Resisted Sprints or Hill Sprints w/ a partner 30-60 yards
-full recovery, alternate each rep
then
100 total KB Swings for time with a partner
-heavy, divide reps evenly

February 12th 2012

Warm Up:
Hurdle Drills
3 rounds
5 hurdles each exercise before the other
-side step overs lateral, each direction
-forward walks
-back walks
-under overs
-dynamic movement
-side to side

Skill:
5 min
L- Holds and Back Flips on Rings

Strength:
Clean and Jerks (full squat clean)
-Follow the percentage and rep scheme as follows
-50%, 55%- 5 reps
-60%, 65%, 70%, 75%- 2 reps
-80%, 85%, 90%, 95%... – 1 rep

WOD:
Open 11.3
5 min amrap
Squat Clean Thrusters 165/110

February 11th 2012

Warm Up:
Dynamic Warmup as a Team
10 yards all drills with a 5 yard burst at finish
3 rounds
-high knees, butt kicks, carioca,
A-skips, side shuffle, sideways A-skips,
2 leg bound, single leg bound, squat jump

WOD:

"Filthy Fifty"

50 Box jump, 24" Box
50 Jumping Pull-Ups
50 Kettlebell Swings (1 pood)
Walking Lunge, 50 steps
50 Knees to Elbows
50 Push Press (45 men/35 women)
50 Back Extensions
50 Wall Balls (20 men/14 women)
50 Burpees
50 Double Unders

February 9th 2012
Snow Sprints

February 8th 2012
Warm up:
Plyometric routine
3 rounds 15 yards each
skips, a skips, b-skips, repeat side ways, single leg hop, bound,
high skip, vertical jump, box jump, side to side jumps

-Clean technique and mobility prep

WOD
Mark 35
(w/ push press)
7 Rounds for time
5 Reps Push Press 205/115
5 Reps Power Clean 225/135
35 Double Unders

Time Cap 20 Min
February 7th 2012

Warm up:
Hurdle Drills
3 rounds
5 hurdles each exercise before the other
-side step overs lateral, each direction
-forward walks
-back walks
-under overs
-dynamic movement
-side to side

-Shoulder Mobility Prep

Skill:
Spend 8 min on
Hand Stand Walks and Progression & Toes to Bar
OR
Strength:
8 EMOM (Every min on the Min) 8 min
3 reps Squat Snatch (75-85% of 1 rep max)

WOD:
Mile run
rest 2 min
Half Mile run
rest 90 sec
Quarter mile run

February 6th 2012

Warm Up:
Dynamic Warmup as a Team
10 yards all drills with a 5 yard burst
3 rounds
-high knees, butt kicks, carioca,
A-skips, side shuffle, sideways A-skips,
2 leg bound, single leg bound, squat jump

-Static Stretch as a team (hips)
-Cart Wheel Practice

Strength:
4 rounds (90 seconds between sets)
Back Squat 3 rep
Bench 3 rep
then
Over head Squat 8-6-6-4

WOD:
21-15-9
Dead Lift (315/215)
Box Jump (30'/24")

Scale Accordingly:
For Dead Lift use something around 65-70% of 1RM

February 5th 2012
Warm Up:
Plyometric routine
3 rounds 15 yards each
skips, a skips, b-skips, repeat side ways, single leg hop, bound,
high skip, vertical jump

Strength:
5 rounds
(1 min rest before each exercise)
High Box jump 5 reps
Chest to bar pull ups 10 reps

WOD:
3 rounds for time
500M Row
10 burpees
10 swings
(as heavy as you can go with good form)

February 4th 2013

Warm Up:
Get up routine 10 min (be nice and controlled, strong)
-Side plank hold (5 sec)
-Down
-Up to top, windmill
-Down, switch arms
-repeat
-no rest between sides

-Clean Prep

Skill/Strength:
EMOM (every min on the min) 10 min
3 Front Squats
(From the ground, go into a full clean, then 2 front squats+ 1 Jerk) (use 75-90% of clean max- depending on the strength of your front squat)

WOD:
"Fran"
21-15-9
Thruster #95/65
Pullup

February 3rd 2013
Rest Day

February 2nd 2013

Warm Up:
3 rounds
34 high knees
8 inch worms and back
5/5 punch combo (left, right, hook)
20 sit-up
34 high knee
5/5 kick combo (left, right, power)

Strength:
amrap 2 rounds
-rest 90 seconds between each
body weight bench
Pull-ups
Body weight front squat

WOD
3 rounds
-1 min each station
-rotate every min
Lateral burpee box jumps 24"
Wall ball
Swings
Rest 1 min

February 1st 2013

Warm Up:
Speed Ladder Drills 3 rounds
- 5 yard burst at end
-single leg
-double leg
-icky shuffle
-single stab
-1-2-3's

8 min
-Med ball work as a team

Skill:
Shoulder Mobility
Bergener Warmup
Snatch Complex- 5 rounds 1 complex
-Power Snatch, Hang Squat Snatch, Full Snatch, Over head Squat
-Build up each set

WOD:
Strict Shoulder Press- 2-2-2-1-1
then
3 rounds
500m row, sprint
1 min rest

January 31st 2013

Warm Up:
Jump rope 10 minutes
- 2 feet
- alternating front and back
- single foot
- doubles
- triples
- A-skip
- Single foot doubles
Work up the ladder above in difficulty. Spend time on each equally and work on your weaknesses
Stay smooth and balanced

Strength:
From the blocks (set just above the knee)
10x1 Clean
-Focus on triple extension, and getting fast under bar

WOD:
9-6-3
Stone Over Shoulder 150/90
Pirouette Hand Stand Push up
1 Rope Climb

January 30th 2013

Warm Up:
Hurdle Drills
3 rounds
5 hurdles each exercise before the other
-side step overs lateral, each direction
-forward walks
-back walks
-under overs
-dynamic movement
-side to side

Balance Drills

Strength:
Dead Lift 2-2-2-2-2
Wall Ball 10-10-10-10-10
-back and forth, no rush but don't lag

WOD:
Helen
3 rounds
400m run
21 Swings - 53/35
9 Pullups

January 29th 2013

Warm Up:
Dynamic Warmup as a Team
10 yards all drills with a 5 yard burst at finish
3 rounds
-high knees, butt kicks, carioca,
A-skips, side shuffle, sideways A-skips,
2 leg bound, single leg bound, squat jump

-Band Mobility Drill (Shoulders)

Strength:
Snatch Balance 2-2-1-1

WOD:
5 rounds for time
10 Thrusters 135/75
5/5 Single arm snatch 70/35
30 High knees w/ Jump rope

20 min cap
Scale Accordingly

January 28th 2013

Warm Up:
Plyometric routine
3 rounds 15 yards each
skips, a skips, b-skips, repeat side ways, single leg hop, bound,
high skip, vertical jump, box jump, side to side jumps

-Clean technique and mobility prep

Skill:
Toes to bar, Pullups

WOD:
EMOM 12 min
E- Front Squat 5 reps (75-85%)
O- Bench Press (75-85%)

January 27th 2013
Rest day?

January 26th 2013
Warm up:
Speed Ladder Drills 3 rounds
- 5 yard burst at end
-single leg
-double leg
-icky shuffle
-single stab
-1-2-3's

-Med ball work as a team

Strength:
15 min to work on skill of your choice!

WOD:
Team WOD with a Partner
-one partner working at a time

14 min amrap
30 DU
20 power cleans 95/65#
15 thrusters95/65#
10 burpee mb slams 20/14#

January 25th 2012
Whadahhyaasssay

Warm up:
Jump rope 10 minutes
- 2 feet
- alternating front and back
- single foot
- doubles
- triples
- A-skip
- Single foot doubles
Work up the ladder above in difficulty. Spend time on each equally and work on your weaknesses
Stay smooth and balanced

Strength:
Band Resisted Sprint
8 reps each- alternate with a partner, 15 yard band resisted sprints,
start w/ high knees in place then lean ang go
-after each of you have done 2 sprints, do a max time L-hold on the rings, repeat

Xtra Strenght Work
Over Head Squats 10-9-8-7-6-5-5

WOD:
5 rounds for time
5 Kettlebell thrusters (2 bells) 70/35
2 rope climbs
10 box jumps 24"

January 24th 2012

Warm up:
Hurdle Drills
3 rounds
5 hurdles each exercise before the other
-side step overs lateral, each direction
-forward walks
-back walks
-under overs
-dynamic movement
-side to side

Skill:
Kipping Work
Sprint work

WOD:
Row 2k
100 Push Ups
Run 1 mile
100 Ring Rows

January 23rd 2012
Warm up:
Dynamic Warmup as a Team
10 yards all drills with a 5 yard burst at finish
3 rounds
-high knees, butt kicks, carioca,
A-skips, side shuffle, sideways A-skips,
2 leg bound, single leg bound, squat jump

Strength:
EMOM 10 min
even- 6 reps Push Presses (70-75% of 1 rep max)
odd- 6 reps lunges (same weight)
-be smooth and efficent

WOD:
12 min amrap (as many rounds/reps as possible)
25 Med ball sit up w/ abmat
25 swings
100yard shuttle (25yards and back...)

January 22th 2012

Warm up:
Plyometric routine
3 rounds 15 yards each
skips, a skips, b-skips, repeat side ways, single leg hop, bound,
high skip, vertical jump, box jump, side to side jumps

-Clean technique and mobility prep

Strength:
In 12 min work up to a max squat clean and jerk
and a 1 rep max for weighted strict pullup

WOD:
(Competitors Competition Final WOD)
100 double unders
30 pullups
30 front squats 135/95
30 pullups
100 double unders

January 21th 2012

Warm up:
500m row then
Speed Ladder Drills 3 rounds
- 5 yard burst at end
-single leg
-double leg
-icky shuffle
-single stab
-1-2-3's

Skill:
Snatch Tech

WOD
12 MIN EMOM (every min on the min)
E- 5 Snatches 115/65
O- 5 Burpee box jumps 24"
then
run 800m
rest 3 min
run 800m

January 19th 2012
Warm up:
Jump rope 10 minutes
- 2 feet
- alternating front and back
- single foot
- doubles
- triples
- A-skip
- Single foot doubles
Work up the ladder above in difficulty. Spend time on each equally and work on your weaknesses
Stay smooth and balanced

Skill:
Snatch Tech

WOD
Cindy
20 MIN AMRAP
5 Pullups
10 Push ups
15 Squats

January 18th 2012
Warm up:
Hurdle Drills
3 rounds
5 hurdles each exercise before the other
-side step overs lateral, each direction
-forward walks
-back walks
-under overs
-dynamic movement
-side to side

Skill:
3 rounds (not for time, work tech but don't lag)
Heavy Swings 10 reps
Kb Clean & Jerks 5/5 reps
Kb Snatches 5/5 reps
High Box Jumps 5 reps

WOD
Dead lift 15 reps 315/225
400 meter run
Dead lift 15 rep 315/225
400 meter run

Scale Accordingly for Deadlift
-those reps should be at or close to your 10-15 rep max

January 17th 2012

Warm up:
Dynamic Warmup as a Team
10 yards all drills with a 5 yard burst at finish
3 rounds
-high knees, butt kicks, carioca,
A-skips, side shuffle, sideways A-skips,
2 leg bound, single leg bound, squat jump

Skill:
Bergener Warm up as a team

WOD
EMOM (every min on the min)
8 Min
Snatch Complex- (Power Snatch, Hang Squat Snatch, Full Snatch, Overhead Squat)
-work up in weight each set

then
Speed Work
-3x 25 yard sprint, 3x 50 yard sprint (rest is the walk back)
-2x300 yard shuttle (50 and back, 100 and back) (rest is 1 min between)
repeat speed work

January 16th 2012
Warm up:
Plyometric routine
3 rounds 15 yards each
skips, a skips, b-skips, repeat side ways, single leg hop, bound,
high skip, vertical jump, box jump, side to side jumps

-Clean technique and mobility prep

WOD
Mark 35
(video soon-come on John!)
7 Rounds for time
5 Reps Bench Press 225/135
5 Reps Power Clean 225/135
35 Double Unders

Time Cap 20 Min

Scaling:
Body weight for bench and clean - advanced
Or scale weight accordingly for the time cap!
Sub in 70 singles for double unders if need be

January 15th 2013
Warm up:
500m row then
Speed Ladder Drills 3 rounds
- 5 yard burst at end
-single leg
-double leg
-icky shuffle
-single stab
-1-2-3's

-Hip Mobility

Strength:
in 10 min
Work up to a 1 rep max thruster

WOD
3 rounds
800m run or 1000 row
10 burpees
10 swings 53/35
10 Pullups

January 13th 2013
off day

January 12th 2013
Warm up:
Jump rope 10 minutes
- 2 feet
- alternating front and back
- single foot
- doubles
- triples
- A-skip
- Single foot doubles
Work up the ladder above in difficulty. Spend time on each equally and work on your weaknesses
Stay smooth and balanced

Strength:
High Box Jump Max
&
Kipping pullup.

Skill:
Burgener Warmup

WOD:
Open 12.2

MEN - includes Masters Men up to 54 years old

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75 pound Snatch, 30 reps
135 pound Snatch, 30 reps
165 pound Snatch, 30 reps
210 pound Snatch, as many reps as possible

WOMEN - includes Masters Women up to 54 years old

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
45 pound Snatch, 30 reps
75 pound Snatch, 30 reps
100 pound Snatch, 30 reps
120 pound Snatch, as many reps as possible

We will scale this workout accordingly!!!

January 11th 2013
Warm up:
Hurdle Drills
3 rounds
5 hurdles each exercise before the other
-side step overs lateral, each direction
-forward walks
-back walks
-under overs
-dynamic movement
-side to side

-Shoulder Mobility Prep

Skill:
Spend 8 min on
Hand Stand Walks and Progression

Strength:
EMOM (Every min on the Min) 8 min
Even Min- 5 Push press @ 75-85% of 1 rep max (start from ground, go into power clean)

WOD:
Mile run
rest 5 min
Half Mile run
rest 3 min
Quarter mile run

January 10th 2012
Warm up:
Dynamic Warmup as a Team
10 yards all drills with a 5 yard burst
3 rounds
-high knees, butt kicks, carioca,
A-skips, side shuffle, sideways A-skips,
2 leg bound, single leg bound, squat jump

Strength:
Over head Squat 5 sets of 3 reps

WOD:
21-15-9
Dead Lift (315/215)
Box Jump (30'/24")

Scale Accordingly:
For Dead Lift use something around 70-80% of 1RM

January 9th 2013

Warm Up:
Plyometric routine
3 rounds 15 yards each
skips, a skips, b-skips, repeat side ways, single leg hop, bound,
high skip, vertical jump, box jump, side to side jumps

Strength:
3 rounds
(1 min rest before each exercise)
High Box jump 5 reps
Bench Press 10 reps strict (70% of 1 rep max)
Chest to bar pull ups 15 reps

WOD:
3 rounds
500M Row
10 burpees
10 swings
(as heavy as you can go with good form)

January 8th 2013

Warm Up:
Get up routine 10 min (be nice and controlled, strong)
-Side plank hold (5 sec)
-Down
-Up to top, windmill
-Down, switch arms
-repeat
-no rest between sides

Skill/Strength:
EMOM (every min on the min) 10 min
3 Front Squats
(use 75-90% of clean max- depending on the strength of your front squat) (From the ground, go into a full clean, then 2 front squats)

WOD:

"Fran"
21-15-9
Thruster #95/65
Pullup

January 7th 2013
Another Week Here We Go!
Warm Up:
Speed Ladder Drills 3 rounds
- 5 yard burst at end
-single leg
-double leg
-icky shuffle
-single stab
-1-2-3's

Partner Stretch
Shoulder Mobility

Skill/Strength:
Burgener Warm up
Hang Squat Snatch 4x2, 4x1
-build up here, be strong and fast, 60-90 seconds between sets

WOD:
Med ball/Agility/Plyometric AMRAP W/ partner or wall

16 min amrap (as many rounds as possible)

-6 upper body throws (w/ med ball) -Two arm push/ hip toss/ soccer throws/squat to press
-agility W drill/5-10-5/bball shuffle 10-10-5-5
-6 plyometrics - tuck jumps/high jump/broad jump/box jump

January 6th 2012
Rest day
-if this is a training day, find a day in the week you missed
-enjoy family and friends, be greatful

January 5th 2012

Warm Up:
Jump rope 10 minutes
- 2 feet
- alternating front and back
- single foot
- doubles
- triples
- A-skip
- Single foot doubles
Work up the ladder above in difficulty. Spend time on each equally and work on your weaknesses
Stay smooth and balanced

-Partner Stretch

Skill:
-Sprinting Mechanics

Strength:
5 rounds
Bench Press 10 reps
Ring Row (adjust accordingly) 10 reps
-rest 90 seconds between each and round

WOD:
EMOM (Every min on the min) 10 min
Sprint 100 yards

Extra:
Pick something you need work on- hspu, DL, MU, box jumps, pullups, cleans, snatch...

January 4th 2012

Warm Up:
Hurdle Drills
3 rounds
5 hurdles each exercise before the other
-side step overs lateral, each direction
-forward walks
-back walks
-under overs
-dynamic movement
-side to side

Shoulder Mobility as a team

Strength:
EMOM (every min on the min) 8 min
Split Snatch 2 reps (80% of 1 rep max)

WOD:
2012 Regionals WOD #2 (20 min cap)- why not?
2000 meter row
50 alternating pistols
Hang Power Clean 225/135

Scale accordingly

January 3rd 2012
Warm Up:
Dynamic Warmup as a Team
10 yards all drills with a 5 yard burst
3 rounds
-high knees, butt kicks, carioca,
A-skips, side shuffle, sideways A-skips,
2 leg bound, single leg bound, squat jump

Skill:
Kipping technique
Muscle Ups / Transition
Hand stand-walk, pushup
-chose a weakness and work on it

Strength:
4 rounds
5 reps Push Press (80-85% of 1 rep max)
5/5 reps Db or Kb Snatch

WOD:
6 rounds
400M run
-rest the time it takes to run 400m, try and HOLD! the same pace throughout

January 2nd 2012

Get excited!
You got to want it!

Warm Up:
Plyometric routine
3 rounds 15 yards each
skips, a skips, b-skips, repeat side ways, single leg hop, bound,
high skip, vertical jump, box jump, side to side jumps

-Clean technique and mobility prep

Strength:
EMOM 8 min
Hang Squat Clean and Jerk 1 rep (80%-90% of 1 rep max)

-From the hang position, get vertical with that triple extention, JUMP! Then get into that front squat under the bar (catching position)
-Get out of the hole fast! Leave no doubt that the bar is going up.
-Let's start this new year right!

WOD:
9-7-5 reps for time
-go in order 9 reps of back squat then stones then pullup. Then 7 reps of each and so on...

Back Squat (70-80% of 1 rep max)
Stone over Shoulder
Strict weighted Pullup

Scaling/Substitutes
stones- swings and box jumps

December 31st 2012

New Years Eve

-be safe

Warm Up:
Get up routine 10 min (be nice and controlled, strong)
-Side plank hold (5 sec)
-Down
-Up to top, windmill
-Down, switch arms
-repeat
-no rest between sides

Skill:
Plyo Jump overs, with hurdles
3 rounds (5 Hurdles)
Front, Side, Side

WOD:
3 rounds
500M Row
10 burpees
10 wall balls
10 heavy swings
(as heavy as you can go with good form)

December 29th 2012
Warm Up:
Speed Ladder Drills
3 rounds
- 5 yard burst at end
-single leg
-double leg
-icky shuffle
-single stab
-1-2-3's

Partner Stretch

Skill:
High box jumps

WOD:
EMOM (every min on the min) 10 min
- 2 full clean and jerks (80%-90% of 1 rep max)

then

with a partner complete 100 swings, 100 ring rows -EACH-

extra credit
run a mile
or
prowlers

December 28th 2012
Lets do it!
Warm Up:
Jump rope 10 minutes
- 2 feet
- alternating front and back
- single foot
- doubles
- triples
- A-skip
- Single foot doubles
Work up the ladder above in difficulty. Spend time on each equally and work on your weaknesses
Stay smooth and balanced

-Partner Stretch

Skill:
Handstand Practice

Strength:
Front Jerks -Work up to a max
Back jerks -Work up to a max
-go back and forth for 1 rep on each untill you fail or reach a max weight on each

WOD:
"FRAN"
21-15-9
Thruster
Pullup

extra:
50 yard sprints

December 27th 2012
You got to want it! WIN today!
Warm up:

Hurdle Drills

3 rounds
5 hurdles, each exercise before the other
-side step overs lateral, each direction
-forward walks
-back walks
-under overs
-dynamic movement
-side to side

Skill:
Snatch Tech as a team

WOD:
EMOM (every min on the min)
20 MIN
Even min- 2 reps squat snatch (75-80% of 1 rep max)
Odd min- 3 Muscle Ups

then row 2k

Scaling
Squat Snatch- Power Snatch to Overhead Squat
Muscle up- 3 Pullups, 3 Dip

December 26th 2012
Dynamic Warmup
Dynamic Warmup as a Team
8 yards all drills with a 5 yard burst
3 rounds
-high knees, butt kicks, carioca, A-skips,
side shuffle, sideways A-skips, 2 leg bound, single leg bound, squat jump

Strength: Back Squats
3-3-3-3-3-3 Build in Weight

WOD:

12 min AMRAP
1 pullup
1 Ring Dip
1 Burpee

2 Pullups
2 Ring Dips
2 Burpees...

December 24th 2012
Christmass Eve you got to want it!
Partner A Runs 400m

While Partner B does the work>

When Partner A returns they switch out and pick up where the other partner left off..

Complete the following work

150 Pullups

150 Box Jumps

150 Air Squats

150 Wall Balls 20/14#

December 23rd 2012
off day
December 22nd 2012
Warmup:
Dynamic as a team
Partner med ball hip toss
3x 20
Get explosive
Skill:
Hand stands tech
Power Clean tech

WOD:
12-9-6-3
Power Clean RX'd body weight
Ring row
Kb front squat 70s/35
150m run
then
team challange?
DECEMBER 21st 2012
Warm Up:
Speed Ladder Drills 3 rounds
- 5 yard burst at end
-single leg
-double leg
-icky shuffle
-single stab
-1-2-3's
Plyometric routine
-as a team

Skill:
-as a team
20 yard shuttle battle (5-10-5)

WOD:
Med ball/Agility/Plyometric AMRAP W/ partner (video soon!)
15 min amrap (as many rounds as possible)

-6 upper body throws -Two arm push/ hip toss/ soccer throws/squat to press
-agility W drill/5-10-5/bball shuffle 10-10-5-5
-plyometrics 6- tuck jumps/high jump/broad jump

MUSIC IS STRANGE BUT GOOD DEMO OF WHAT WE ARE LOOKING TO
DECEMBER 20TH 2012

Warm up:
Hurdle Drills
3 rounds
5 hurdles each exercise before the other
-side step overs lateral, each direction
-forward walks
-back walks
-under overs
-dynamic movement
-side to side

WOD:
20 MIN EMOM (EVERY MIN ON THE MIN)
EVEN MIN- BENCH PRESS 2 REPS & SPLIT CLEAN 2 REP (70-80% 1 REP MAX)
ODD MIN- RUN 200M OR ROW 200M

THEN
TABATA TOES TO BAR

NOTE/SCALING:
-GET LOW IN THAT SPLIT CLEAN, BE QUICK UP AND DOWN
-WHEN YOU GET TIRED FOCUS ON YOUR FORM AND IT WILL KEEP YOU STRONG
-STAY MENTALLY TOUGH THROUGHOUT, DIG DEEP
-IF 200M ROWING OR RUNNING TAKES YOU LONGER THAN 45 SECONDS, SCALE IT DOWN 50M
-GET AFTER IT! AND ENJOY IT, CHALLENGE YOURSELF TODAY!

DECEMBER 19TH 2012
Warm up:
Dynamic Warmup as a Team
8 yards all drills with a 5 yard burst
3 rounds
-high knees, butt kicks, carioca, A-skips,
side shuffle, sideways A-skips, 2 leg bound, single leg bound, squat jump

Skill:
Snatch complex w/ a partner or rest 1 min between each set without a partner
This is a complex, you will perform a
- 1 power snatch
- 1 hang squat snatch
- 1 overhead squat
- 1 snatch balance
- 1 full snatch from floor
Then partner goes. No rush today...
3x1 (50-60% of 1 rep max)
3x1. (60-70% of 1 rep max)
3x1 (70-80% of 1 rep max)

WOD:
3 rounds for time
5/5 reps KB or Dumbell Snatch (70,53) - advanced 100
10 Pullups
5/5 reps KB or Dumbell Jerk (70,53) - advanced 100
40 Double Unders

DECEMBER 18TH 2012
Warm up:
Get up routine 10 min

Ropes (on ground) 20 sec on
Two alternating swings
Cross swings
Double slams
Side to side
In groups of three for 8 min rotate

Skill:
10 min EMOM 1 clean complex
70/80% of max

Clean Complex- from ground
- above knee, down
- clean pull, down
- power clean, down
- full clean

WOD:
As many pull-ups as possible in 3 min
Then
Row 3000 meters

DECEMBER 17TH 2012

Warm Up:
Jump rope 10 minutes
- 2 feet
- alternating front and back
- single foot
- doubles
- triples
- A-skip
- Single foot doubles
Work up the ladder above in difficulty. Spend time on each equally and work on your weaknesses
Stay smooth and balanced

-Partner Stretch

WOD
20 MIN EMOM
(every min on the min)
Even: Back Squat 2 reps (85-90%)
Odd: 10 yard Hand Stand walk

then
run a mile

Scaling Hand Stand Walks
-Hand stand holds 20 sec on wall
-5 stationary attempts

December 16th 2012
Rest Day

December 15th 2012

Warmup:
Team stretch dynamic
Plyo routine w/ partner
-alternating high box jump 20
-alternating tuck jumps 20
-alternating lunge jumps 20
-alternating med ball pass 20

Skill/Strength:
Jerks from rack
11111
Super Strict pull-up 5x5 (control)

WOD:
8 min
Thruster 8 135/95
Box jump 10 36"/24"
T2b 12

December 14th

Warmup:
3 rounds (light)
10 swings
5/5 kb presses
10 goblet squats
10 lunges

Skill:
Handstand Practice & Progression

Strength:
5 rounds
Strict Military Press 644222(reps)
30 sec rest
Kb cleans 8/8 heavy (each arm)
60 sec rest

WOD:
3 rounds for time:
500m row
10 burpee box jumps

December 13th
Warm Up:
8 Min of Jump Rope (single leg, high knee, alternating feet, butt kicks, doubles)
Static Stretch and pvc mobility as team

Skill:
Double unders if proficent work triples and A-Skips

Strength:
3 rounds of 8 controlled reps for each, take your time work technique
Ring Rows (adjust foot position for strength abiities)
Ring Dip

WOD
5 rounds - For Time:
Power Clean 5-4-3-2-1 (reps) -around 80% of 1 rep max
Piouette Hand Stand Push ups 1-2-3-4-5 (5 second pause at bottom, then up)
Rope climb 15 feet
200 meter run

WOD Explained Round 1-Power clean 5 reps, 1 P-HSPU, Rope Climb, 200 meter run, next round PC 4, 2 P-HSPU...

Scaling
-Piouette-
No pauses
Regular Hand Stand pushups
Regular push ups, add 10 reps

-Rope Climb-
3 ground to standing rope climbs, bottom up

December 12th 2012

Warm Up:
Foam roll 5-10 minutes
Full Dynamic Warm Up As A Team
8 yards all drills with a 5 yard burst
3 rounds
-high knees, butt kicks, carioca, A-skips,
side shuffle, sideways A-skips, 2 leg bound, single leg bound, squat jump

Skill:
Snatch Tech as a Team and mobility

Strength:
Find your 1 rep max for the Snatch

WOD
12 min amrap
5 Squat Snatches 135/95- Rx'd weight
10 Chest to bar pullups
20 Push Press 135/95 Rx'd weight
40 Double Unders

-Scale accordingly, you can do a power snatch then an overhead squat instead of squat snatches. Be strict with your push presses (elbows, head, hips) and drive that bar

December 11th 2012

-Happy Birthday Pop-

Warm Up:
400 meter run
roll out, shoulder mobility drills w/ partner
400 meter run
partner stretch

Skill:
Pistol Tech/ review

Strength:
Find your 1 rep max in the bench press
Find your 1 rep max for weighted pull up

WOD
EMOM (every minute on the minute) for 16 min
even min- 4 reps bench press (80-85% of 1 rep max) & 4 high box jumps
odd min- 4 weighted strict pullups & 4 high box jumps
-try and keep the weights the same throughout
-control your heart rate through you breathing techniques

December 10th 2012
Warm Up:
2 rounds
500 meter row
20 overhead squats with bar or pvc
16 Split Jerks with bar or PVC
8 inch worms

Skill:
Cart Wheels, Flips, High Box Jumps, get up tech

Strength:
Get Up routine 14 minutes
-go as heavy as possible, if you feel comfortable switching to barbell go for it, change it up
-with control, be strong

WOD
Diane
21-15-9 (reps)
Dead Lift 225/135
Hand Stand Pushups

then
row 2k

December 9th 2012
Warm Up:
Dynamic Warm Up
-as a team

Skill:
Snatch tech
Clean tech
-as a team

Strength:
Hang Power Clean & Jerk
3 sets 3 reps work up to a 3 rep max
-work on triple extension, get under that bar and drive

WOD
10 MIN AMRAP
10 Squat Cleans 135/95
20 Chest to Bar Pullups
40 Shoulder to overhead 135/95
80 Double unders

December 7th 2012
Warm Up:
2 rounds
500m row
15 air squats
10 lunges
5 inch worms

-hip mobility/shoulder mobility as a team

Skill:
10 min
L- holds on ring, strict pull ups on rings, bar muscle ups

Strength:
EMOM (every min on the min) for 20 min
even min- Bench 3 reps (75-85 % of 1 rep max)
odd min- Front Squat 3 reps (75-85% of 1 rep max)

WOD
EMOM 10 min
100

PASTWORKOUTS OF THE DAY"WOD"

PAST
WORKOUTS OF THE DAY
"WOD"