2- Snatch
B) AMRAP 8
6- power snatch (95/55)
12- sit-ups
C) For Time:
30- burpee box jumps (24/20")
Sunday, June 30, 2013
Friday, June 28, 2013
Saturday 6.29.13
WOD
Buy In:
400m plate carry 45#/25#
4 rds
20- Kettlebell Swings (55/35)
20- Situps
20- Push ups
Cash Out:
400m plate carry 45#/25#
Buy In:
400m plate carry 45#/25#
4 rds
20- Kettlebell Swings (55/35)
20- Situps
20- Push ups
Cash Out:
400m plate carry 45#/25#
Thursday, June 27, 2013
Friday 6.28.13
A) Standing broad jump
*3 attempts
*Compare to PREVIOUS
B) 3 rds
15- Push Press (115/75)
10- Bar facing burpees
C) 3 quality rounds:
30-60 sec. handstand hold
Rest 30 sec.
15-30 sec. L-hang/Lsit
*3 attempts
*Compare to PREVIOUS
B) 3 rds
15- Push Press (115/75)
10- Bar facing burpees
C) 3 quality rounds:
30-60 sec. handstand hold
Rest 30 sec.
15-30 sec. L-hang/Lsit
Wednesday, June 26, 2013
Thursday 6.27.13
A) EMOM 8
3- Power Clean (touchNgo)
B) 10-9-8-7-6-5-4-3-2-1
Front Squat (185/135)
10-20-30-40-50-60-70-80-90-100
Double Unders
C) Recovery/Mobility
3- Power Clean (touchNgo)
B) 10-9-8-7-6-5-4-3-2-1
Front Squat (185/135)
10-20-30-40-50-60-70-80-90-100
Double Unders
C) Recovery/Mobility
Tuesday, June 25, 2013
Wednesday 6.26.13
A) EMOM 8
3- Power Snatch (touchNgo)
*Heavy as possible with good form
B) With a Partner, alternating stations
AMRAP 15
200mRun
20- Situps
10- Pull Ups
C) 3 sets for quality
8- Bent over row
8- Press
*Heavy as Possible
3- Power Snatch (touchNgo)
*Heavy as possible with good form
B) With a Partner, alternating stations
AMRAP 15
200mRun
20- Situps
10- Pull Ups
C) 3 sets for quality
8- Bent over row
8- Press
*Heavy as Possible
Monday, June 24, 2013
Tuesday 6.25.13
A) Goat Work
*15min. to work a skill your bad at
B) EMOM 10
3- Deadlift @ 75%
6- Pistols
9- Pushups
C) Sled Drag
*Max Distance in 90 seconds
*15min. to work a skill your bad at
B) EMOM 10
3- Deadlift @ 75%
6- Pistols
9- Pushups
C) Sled Drag
*Max Distance in 90 seconds
Sunday, June 23, 2013
Monday 6.24.13
A) Back Squat
*20 min to find 1RM
B) 3 rds
10- Power clean and jerk
30- Double Unders
C) Recovery/Mobility
Saturday, June 22, 2013
Thursday, June 20, 2013
Friday 6.21.13
A) Deadlift
*15 min. to build to a heavy 1RM
*this is your max for the day, it does not have to be a PR
B) For Time:
40-Wall Balls
10-Pull Ups
30-Wall Balls
20- Pull Ups
20- Wall Balls
30- Pull Ups
10- Wall Balls
40- Pull Ups
C) Recovery/Mobility
or
Core Work that you missed
Wednesday, June 19, 2013
Thursday 6.20.13
A) Goat Work
*15 min. to work a skill your bad at
B) 18-15-12-9-6-3
Front Squat
Toe 2 Bar
*200m Run after each set
C) Recovery/Mobility
Tuesday, June 18, 2013
Wednesday 6.19.13
A) Snatch (full)
*15 min. to establish 1RM Snatch for the day
* This will most likely not be a PR, we are just looking for your Max for today
B) AMRAP 10
3- Snatch (full) @75% max for the day
6- Burpees
C) Complete Core Work from Monday if you missed.
If you already did the Core Work then complete the following.
3 sets for quality
20- Back extension (Wt'd if possible)
10- Bent over row (heavy as possible)
Monday, June 17, 2013
Tuesday 6.18.13
A) For Time:
500m Row
B) EMOM 20
Odd min.- 15-Kettlebell swings
Even min.- 20- Hand Release Push ups
Advanced 8-10 HSPU (4" deficit if possible)
C) Max L-sit
500m Row
B) EMOM 20
Odd min.- 15-Kettlebell swings
Even min.- 20- Hand Release Push ups
Advanced 8-10 HSPU (4" deficit if possible)
C) Max L-sit
Sunday, June 16, 2013
Monday 6.17.13
A) EMOM 8
2- Power Cleans + 1- Split Jerk
B) 3 rounds
30- deadlift (135/95)
10- thrusters
C) Core Work
3 sets for quality
15- Wt'd sit-ups
15- banded good morning
* each set should be heavy as possible
Friday, June 14, 2013
Saturday 6.15.13
A) EMOM 8
2- Front Squats@80%
B) 4 sets for times of:
20 Calorie row
30- Double Unders
15- Toes 2 Bar
*Rest 3 min. between attempts
C) 2 sets
Max Handstand Holds
*Rest 2 min. between attempts
2- Front Squats@80%
B) 4 sets for times of:
20 Calorie row
30- Double Unders
15- Toes 2 Bar
*Rest 3 min. between attempts
C) 2 sets
Max Handstand Holds
*Rest 2 min. between attempts
Thursday, June 13, 2013
Friday 6.14.13
A) For Time:
1000m Row
*Compare to 6.6.13
B) For Time:
10- Hang Power Cleans (135/95)
20- Back Squat (135/95)
30- Situps
40- Burpees
30- Situps
20- Back Squats
10- Hang Power Cleans
C) Dead Hangs
*Max Effort
*Max Effort
Wednesday, June 12, 2013
Thursday 6.13.13
A) Goat Work
*15 min. to work a skill
B) EMOM 20
Odd min.- Run 200m
Even min.- 3-5 Power Snatch 70%1RM
C) Recovery/Mobility
Tuesday, June 11, 2013
Wednesday 6.12.13
A) Split Jerk
*15 min. to establish a 1RM
B) 21-15-9
Push Press (115/75)
Box Jump (24/20)
3min. REST then begin part (C)
C) 3 rds for quality
8- Dips (Rings for advanced)
8- Strict Pullups
1 min. Plank
*if these movements are easy for you make them weighted!
*15 min. to establish a 1RM
B) 21-15-9
Push Press (115/75)
Box Jump (24/20)
3min. REST then begin part (C)
C) 3 rds for quality
8- Dips (Rings for advanced)
8- Strict Pullups
1 min. Plank
*if these movements are easy for you make them weighted!
Monday, June 10, 2013
Tuesday 6.11.13
A) Goat Work
*15min. to work a gymnastic skill your bad at.
B) With a Partner
AMRAP 20
Partner 1- Runs 400m
Partner 2- Completes as many rds of
3- Deadlifts (275/185)
6- Burpees
*When partner 1 returns from the 400m, switch stations.
C) Recovery/Mobility
*15min. to work a gymnastic skill your bad at.
B) With a Partner
AMRAP 20
Partner 1- Runs 400m
Partner 2- Completes as many rds of
3- Deadlifts (275/185)
6- Burpees
*When partner 1 returns from the 400m, switch stations.
C) Recovery/Mobility
Sunday, June 9, 2013
Monday 6.10.13
Have you been watching the 2013 Regionals? Videos are on the CrossFit Games site. Enjoy
2- Power Cleans
* Touch N Go (don't drop weight till 2nd clean is completed)
*Heavy as possible with good form
B) AMRAP 12
12- Front squats (95/55)
12- kettlebell swings (55/35)
C) Calorie Burn
2min Max cal Airdyne
Saturday, June 8, 2013
Thursday, June 6, 2013
Friday 6.7.13
A) EMOM 9
1 Hang Power Clean + 1 Squat Clean + 1 Push Jerk
B) 4x400mSprint
*Rest 4 min. b/t attempts
*Record each attempt
C) Tabata Mountain Climbers
1 Hang Power Clean + 1 Squat Clean + 1 Push Jerk
B) 4x400mSprint
*Rest 4 min. b/t attempts
*Record each attempt
C) Tabata Mountain Climbers
Wednesday, June 5, 2013
Thursday 6.6.13
A) Goat Work
*15 min. to work on a skill progression
*Gymnastics only
B) For Time:
1000m Row
75- Push Press (75/55)
30-Toe 2 Bar
*In the event we have to run heats, each heat will begin exactly 6min. after the previous.
C) Kettlebell Swings (55/35)
Max Effort
*These are not unbroken. Meaning that you can rest at any point during the max effort but the KB must not touch the ground. The KB can only be supported by the hands! No resting the KB on any other part of the body.
*The swing must be completely vertical for the rep to count.
Tuesday, June 4, 2013
Wednesday 6.5.13
A) EMOM 9
2 Power Snatch + 1 OHS
B) For Time:
BUY IN--- 400m Run
10-Deadlift (225/185)
20-Hand release Push ups
30-Situps
8- Deads
18- Hand release
30-situps
6-Deads
16- Hand release
30-situps
CASH OUT---400m Run
C) For quality (if time allows)
30- Ring Rows
30-Deficit Pushups/ Advanced Ring Push up
B) For Time:
BUY IN--- 400m Run
10-Deadlift (225/185)
20-Hand release Push ups
30-Situps
8- Deads
18- Hand release
30-situps
6-Deads
16- Hand release
30-situps
CASH OUT---400m Run
C) For quality (if time allows)
30- Ring Rows
30-Deficit Pushups/ Advanced Ring Push up
Monday, June 3, 2013
Tuesday 6.4.13
A) Every 2 min. for 20 min. (10 sets total)
Power Clean
Sets Reps
1-2 3
3-5 2
6-10 1
*Goal is to hit the heaviest single you can.
B) 3 rds
200m Run
20-Split Jumps
8-Hang Power Cleans (165/115)
C) Recovery/Mobility
Power Clean
Sets Reps
1-2 3
3-5 2
6-10 1
*Goal is to hit the heaviest single you can.
B) 3 rds
200m Run
20-Split Jumps
8-Hang Power Cleans (165/115)
C) Recovery/Mobility
Sunday, June 2, 2013
Monday 6.3.13
A) Back Squat
20 RM
* 5# increase from last attempt
* 10min cap
B) AMRAP 12
50- double unders
7- burpees
* add 7- burpees each round
C) 2 sets
Max handstand hold
Or
Max unbroken HSPU
*Rest 2 min between attempts
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