Tuesday 12.31.13

January 18th come support our individual females at the East Texas Open in Longview, Texas!!!

For Time:
31 - Box Jumps
31 - Sit-Ups
31 - Thruster (95/65)
31 - Push-Ups
31 - Deadlift (135/95)
31 - Toe2Bar
31 - Double Under
31 - Burpees

Monday 12.30.13

               Aggressive hip drive! 

A) Helen

    3rds

   400m run

   21- kb swing

   12- pull-up 

B) Calorie Burn 

    2min max cal row 

C) Rec/Mob

Saturday 12.28.13--OPEN GYM

          Wendy ran solo yesterday!!!

A) Snatch
   *15min. to est. 1RM for the day

B) 3 rounds
    500m Row
    25- Pull Ups
    15- Box Jumps (24/20)

C) 2 min. Max Double Unders

Friday 12.27.13

      That moment when the dip, drive, 

            re-dip all comes together!

A)  EMOM 8

     2- power clean (TNG) + 1 Jerk

    

B) 2-4-6-8-10

    Clean and Jerk (135/115)

    50-40-30-20-10

    Push-up (hand release for advanced)

C) Rec/Mob

Monday 12.23.13

Come and find out!!!

Friday 12.20.13

 

A) Clean & Jerk

*15 min to establish 1RM for the day 

B) AMRAP 15

     5- Hang Power Clean (135/95)

   10- Pistols

   15- Push-Ups

C) Rec/Mob 

Thursday 12.19.13

A)  EMOM 8
      3- Deadlifts
     *Heavy as you want to go!

B) AMRAP 12
     10- Overhead Squat
     10- Pull Ups
 
C) Rec/Mob

Wednesday 12.18.13

                              Tug 

A) 4 rds (1min station, 15 sec rest     between stations

Thrusters

Split jumps

Box jumps 

Sit-ups

B) practice 1 gymnastic mvmnt and 1 weigtlifting 

C) Mobility 

Tuesday 12.17.13

              Streeeeeeeeeeeetch!!!

A) 3 rds

   200m Run 

   7- power snatch (you choose load)

  14- burpees 

B) 5 min 

   Max KB swing

C) Rec/Mob

Monday 12.16.13

A)   For Time:

     18-15-12-9-6-3

     Front Squat (155/115)

     Toe2Bar

    *30 double unders after each set 

B) 3 quality rounds 

    8- strict pull-ups

   10- barbell lunges (bar on back)

   12- banded or barbell good mornings 

C) Rec/Mob 

Saturday 12.14.13-- Open Gym

                 Teresa hangin loose 

Max on Snatch and C&J if you didn't come in yesterday.  If not do the following:

EMOM 8 

7- pull-up

6-burpee

100- double unders

40- HSPU

30- toe 2 bar

20- shoulder 2 oh (135/95)

10- burpee box jumps

Row 1k 

Friday 12.13.13

                  Rhany killin it!!!

A) Snatch 

    * establish 1RM

    * 15 min cap

B) Clean and Jerk 

    * establish 1RM

    * 15 min cap

C) Front Squat 

    * establish 1RM

    * 10 min cap

Thursday 12.12.13

         Josh getting those legs warm

A) AMRAP 15
     2- Deadlift (245/205)
    15-Sit-Ups
    15- Push-Ups
  *Each round add 2 more reps of deadlifts (Rd1-2reps, Rd2-4 reps, Rd3-6 reps etc...)

B)  EMOM 8
      3- Squat snatch or 3- squat clean
     *You will be tired!  Go light and do them right!

C) Goat Work
        -Or-
    Rec/Mob

Wednesday 12.11.13

                           Lattier

A) Back Squat
     3 x 10
    *Heavy as Possible
    *15 min. cap

     Strict Press
     4 x 5
    *Heavy as possible
    *12 min. cap

B) AMRAP 8
     8-Kettlebell Swings (70/55)
     8- Gymnastic goat 

C) Rec/Mob

Tuesday 12.10.13

                        Mitchell

A) 21-15-9

    Front Rack Lunge (135/95)

    Pull-ups (chest to bar for Advanced)

    Burpees

B) Barbell Floor Press-- 3x10

    Db Lateral Raise-- 3x12

    Weighted Sit-ups-- 3x15

C) Rec/Mob

Monday 12.9.13

      Duck walk penalties for duck face 

                  selfies in the box!

A) AMRAP 20

     95 pound Thruster, 5 reps
     95 pound Hang Powerclean, 7 reps
     95 pound Sumo Deadlift High-pull, 10    reps

B) As Many Quality Sets as Possible with time remaining:

      5- weighted pull-ups

    10- toe2bar

    30- double unders 

 *** Quality here means don't start the movement until your confident you can complete all the reps unbroken 

C) Rec/Mob  

Friday 12.6.13

A)  Snatch

    Find 1RM for the day

   *15 min

B) Clean and Jerk

    Find 1RM for the day

   *15 min

C) Front Squat

     Find 3RM

    *15 min

Posting Friday work early!  Really want these to be as close to true max numbers as possible.  If that means you need to rest on Thursday, take the day off.  This will also be the scheduled work for open gym on Saturday, but not mandatory.  DO NOT attempt to max on both days!  

Thursday 12.5.13

                     Holly killin it

A)  2 rds
     50- Wall Balls (20/14)
     40- Double Unders
     30- Push Ups
     20- Pull Ups
     10- Deadlift (255/205)

B) 3 quality rds
    10- HSPU
    Max L- sit
      -OR-
 Goat Work--Gymnastics only

C)  Rec/Mob.

Wednesday 12.4.13

                        Aftermath 

A) EMOM 10

    SPRINT 50 meters 

 

B) Tababta 

     Kb swing 

     Cal row or bike

     Sit-up 

    

C) Rec/mob

       Or 

    Goat work 

Tuesday 12.3.13

                Hoodies coming soon            

           Don't forget to reserve yours!

A) EMOM 12

     Odd min. 5- Clean and Jerk @70% 1RM

     Even min. 10- Toe2Bar

                       5-Burpees

B) 3 quality rds

    8- Barbell Shrugs

    8-Band Pull Aparts

   10- SuperMan (3 sec hold)

C) Rec/Mob

Monday 12.2.13

A) For time

100- thruster (75/45)

Every min. 15 double unders

B) 800m Row

C) Practice toe to bar

Saturday 11.30.13-- OPEN GYM

A)  EMOM 10

      2- Snatch 

     * use a load that Is challenging right away

B)  CF MAIN SITE WOD

Complete as many rounds as possible in 15 minutes of:

20 Push-ups
50 Squats

Post rounds completed to comments.

C)  For time:

      50- cal row or bike (whichever is harder for you)

      30- toe 2 bar

Thursday 11.28.13

                Happy Thanksgiving!  

Saturday we will be open from 9-11am

For OPEN GYM.

Have a great holiday and be safe traveling!

Wednesday 11.27.13

           Pearl reaching new heights

A) Snatch
   Starting with 70% of your 1RM add 5lbs every minute until failure
   *If you don't know your 1RM choose from one of the starting weights below and add 5lbs. every min.
       Men: 95/115/135
    Women: 55/75/95

B) AMRAP 10 (Climb ladder 1:1)
     Deadlift (225/185)
     Burpee Over Bar

C) Rec/Mob
   

Tuesday 11.26.13

           Mike hit 265 on yesterday's 

                    clean complex!

            It wasn't even Hump Day!

A) EMOM 20

    Odd min 12- push press

    Even min 15- KB Swing

   * you choose load

   * compare to 3.18.13

B) Practice Rope Climbs 

C) Rec/ Mob 

         Or 

     More goat work 

Monday 11.25.13

                       Mari Beth

A) Clean Complex

    Hang Power Clean +  Squat Clean +           Front Squat

    * 15 min to establish heaviest load

B)  3 rds

    15- burpees

    25- pull-ups 

    50- double unders

C) Rec/Mob

Friday 11.21.13

                 Austin explaining why

               he should be on the WOD

                blog!  His argument was 

                              valid!!!!

           

A)  Partner WOD
     AMRAP 15
    Partner 1- Row 15 cal.
    Partner 2- Max Toe 2 Bar
   *Once Partner 1 finishes row, switch stations.

B)  3 quality sets
    10- Band Pull Aparts
    10- Barbell Shrugs
    10- DB Floor Press

C) Rec/Mob

Thursday 11.21.13

                           Adrian

A) EMOM 8
     3-Power Snatch

B) 21-15-9
     Overhead Squat (135/95)
     KB Swing (70/55)

C) Rec/Mob

Wednesday 11.20.13

            Hometown boy K. Farris

         Photo courtesy CrossFit, Inc.

A)  Death By Clean and Jerk (135/95)

   

B)  Tabata 

     Push-ups 

     Rest 1 min

     Tabata

     Sit-ups 

C) Rec/Mob

Tuesday 11.19.13

A)  100- Double Unders
        50- Hand release Push Ups
        40- Kettlebell Swings (70/55)
        30-Toe2Bar
        20- Burpee Plate Thrusters (45/25)
      800m Run

B) Remainder of class practice a gymnastics movement that needs attention.

C) Rec/Mob

Monday 11.18.13

A) 1RM split jerk 

    *15 min

B) 5RM Front Squat

C) Rec/Mob

Friday 11.15.13

                     Brent is always in 

                        high spirits!

A)   5 rds.
    5-Push Press (135/95)
  10-Lateral Burpees over Bar
  50-Double Unders

B) Core Work:
     3rds
   30- situps
   15- Bent over Row
   15- Side Bends

C) Mobility

Thursday 11.14.13

                   Keep it close!!!

A)  For time:
      1000m Row

B) EMOM 20 (if you cannot complete the    EMOM it turns into an AMRAP)
     3- Power Cleans
     6- Front Rack Lunges
     1- Push Press

C) Rec/Mob.

Wednesday 11.13.13

          Awesome midline stabilization 

                         by Kim!

A) Handstand Push-Ups
    *12 min. to find a progression that you can use for the WOD.

B) "Diane"
     21-15-9
     Deadlift (225/185)
     HSPU

C) 3 quality sets
     10- Band Pull Aparts
     10- KB weighted lunge
     10- banded good morning

Tuesday 11.12.13

                   Take a rest dad 

                       it's my set!

A) Back Squat

    5x5

   *heavy as possible 

   * 25 min cap

B) AMRAP 10

    10- kb swing

    15- sit-ups

    30- double unders

C) Rec/Mob

Monday 11.11.13

             Congrats to the SBC team

                      Good Work!

Veterans Day WOD

Daniel

For time
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups

Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006.

Friday 11.8.13

                      Margaret Hudd 

A) EMOM 12
     3- Deadlift @ 75% 1RM

B) AMRAP 15
     10- Pullups
     10- Pushups
     10- V-Ups

C) Rec/Mob

Thursday 11.7.13

A) Every 2 min. for 5 rds
     100m Sprint
     8- Clean and Jerks (155/115)

B) 3 quality sets
     5- Strict Press
     *Heavy as possible
    15- Toe2Bar
    30- Double Unders

C) Rec/Mob

Wednesday 11.6.13

                        Faith doing work

A) 4x500m Row

    *Rest 3min between sets

B) AMRAP 7

     Burpees

C) Recovery/mobility

Tuesday 11.5.13

               Garrett's Miley impression

A) "Lynne"
     5 rds for reps
    Max Reps Bodyweight Bench Press
    Max Reps Unbroken Pullups
 *Keep rest between movements under 30 seconds and rest between rounds under 4 min.

B) As Many Quality Rounds As Possible with remaining time:
     8- Dips (weighted if possible)
     8- Band Pull Aparts
     8- Bent over DB rows

C) Mobility

Monday 11.4.13

                         Michelle

A)  "Grace"

     30- clean and jerks (135/95)

     Rest exactly 3 min

B) As Many Quality Sets as Possible with remaining time:

     10- DB lateral raise

     10- weighted step ups (24/20)

             (Alternating) 

     10- weighted sit-ups 

C) Mobiltiy

Saturday 11.2.13-- OPEN GYM

A) Snatch

    *15 min to establish 1RM for the day

     Then...

     EMOM 10

     3- power snatch @75%

B)  For Time:

     1000m Row

      75- sit-ups

      800m Row

      50- sit-ups

      600m Row

      25- sit-ups

      400m Row

       

C) 3 quality sets

    10- strict press

    10- dips

    10- bent over row

Friday 11.1.13

                 Wall Balls @4pm

A) Split Jerk
    *15min. to practice
    *Do not attempt a PR

B) AMRAP 12
     10- KB Swing
     5- Single arm OH Lunge
     10- Toe2Bar
     5- Single arm OH Lunge

C) Recovery/Mobility

Thursday 10.31.13

                             Happy Halloween!

A)  Skill test 

    Standing Broad Jump

    * 3 attempts

B)  BUY IN-- 400 m Run

    21-15-9

    Power Clean (135/95)

    Pull-ups

    CASH OUT-- 400 m Run

    *Every 2 min. 4- burpees

C) Recovery

    

Wednesday 10.30.13

                                                 Happy Bday Jeff!

A) EMOM 8

    2- Front Squats 

   *Heavy!

   

B) AMRAP 15

    15- wall balls (20/14)

    30- Double Unders

C) 2 quality sets:
    30- Kb Swing (Unbroken)
      5-Man Makers (Heavy but controlled)


 
   

Tuesday 10.29.13

                                                Mark pulling with ease

  

A)  Deadlift

     *15 min. to find 5RM

B)   21-15-9

     Calorie Row

     Burpees Over Rower 

C)   Until you are exhausted

       10- Band Pull Aparts

       10- DB lateral raises

       10- Weighted Sit-ups 

Monday 10.28.13

                                 Travis and Tyler 

A) EMOM 8

    3- Power Cleans ( touch n go)

   * same weight each set.  Make it challenging!

B) "Angie"

     100- pull-ups

     100- push-ups

     100- sit-ups

     100- air squats 

    *22 min cap

C) Recovery/mobility 

Saturday 10.26.13

A) For Time: 

    1 mile run

B) 50- wall balls

    40- toe2bar

    30- reverse front rack lunge streps (115/75)

    15- hang power clean and jerk (155/115)

*use only one bar 

C)  3 quality sets 

     8- close grip bench 

     8- dips (weighted on rings if possible)

     20- back extensions 

     

Friday 10.25.13

A) Double Unders
     *2 min. Max effort

B) AMRAP 2
     4-Power Cleans (135/95)
     8-Toes2Bar
   
     Rest 2 min.

    AMRAP 4
    4-Power Cleans
    8-Toes2Bar

    Rest 3 min.
 
    AMRAP 6
    4-Power Cleans
    8-Toes2Bar

C) Double Unders
      *2min. Max effort

Thursday 10.24.13

A) Split Jerk
     *15 min. to practice
     *DO NOT ATTEMPT A MAX!

B)  AMRAP 10
      10- OH Plate Lunge (45/25)
        5-Plate Press
      *5 plate burpee penalty for dropping weight below the knee
   
C) TBD

Wednesday 10.23.13

A) Every 30 seconds for 5 min.
     1-Power Snatch
     *60-70%

B) 3 rds
    25-Deadlifts (135/95)
    50-Sit-Ups
   800m Run

C) 2 max effort sets
     DB floor press (50/30)
     *Rest no longer than 4 min.

Tuesday 10.22.13

A)  DB Sprint

B) 3-4 quality rounds

    8- strict pull-ups

    8- bent over row

   20-40- double unders

C) Recovery/Mobility

Monday 10.21.13

A) EMOM 8 

     Power Clean + 2- Front squats 

     *go heavy

B)   AMRAP 12

     5- Front Squats (135/95)

    10- Pull-ups

    15- double unders 

C) 2 min max calorie row

        Rest 2min

    2 min max burpees

Friday 10.18.13

A)  EMOM 20

     Odd min- Push press x 10-15    (115/75)

     Even min- Sit-ups x 12

                      Air squat x 12

B) 2 quality rds

     15- banded good mornings

     12- band pull aparts 

     10- box jumps (30/24)

C) Recovery/ mobility

              -or-

       800m row for time 

Thursday 10.17.13

A)  10-8-6-4-2

       Deadlift (275/205)

       Lateral burpees over bar

    *30 double unders after each round

B) 3 rds for quality

    15- DB floor press

    12- KB RDL

      9- Toes2Bar

C) Recovery/Mobility 

Wednesday 10.16.13

A) 5 sets of the following complex:

    Power snatch + squat snatch + ohs

    * 15 min cap

B) "Karen"

      For time:

     150- wall balls

C) gymnastics practice 

    

Tuesday 10.15.13

A)  Max Height Seated Box Jump
      *While seated on 12" box jump to max height on a higher box
      *10 min. Cap

B)  Every 3 min. for 4 sets
      Run 400 or Row 500

C) 2 quality sets
     15- Dumbbell Row each arm
     12- Band Pull aparts
     10- weighted situps

Monday 10.14.13

A) EMOM 6

    1- squat clean + 2- push press

    * heavy as possible

B) EMOM for as long as possible 

     3- hang power clean

     3- push press

     3- back squat 

   * weights will vary depending upon skill level, but higher end numbers should be 165-185 for men and 125-145 for women 

   * if you are unable to get at least 5 rds lower weight and begin again

C) Mobility 

Saturday 10.11.13

A) Snatch

    *15 min to establish 1RM

B) EMOM 15

    Odd- 30 double unders

    Even- 15 wall balls (20/14)

     Rest 5-10 min

    8 rds

    7- pull-ups

    7- ring dips

C) Practice handstand walks with remaining energy

Friday 10.11.13

A)   4 rds (1min each station)

      DB Snatch

      Rest 15 sec.

      Burpee Box Jump (24/20)

      Rest 15 sec.

      Calorie Bike

      Rest 15 sec. 

      Plank

      Rest 15 sec.

B) Gymnastic Skill

     * practice a movement that needs work 

C) Recovery/mobility

      

Thursday 10.10.13

A) Split Jerk
    * 5x1
    *15 min. to hit all 5 sets, each rep needs to be heavy ending with a PR attempt

B) 25-20-15-10-5
     Thrusters (95/65)
    50-40-30-20-10
     Double Unders

C) For quality
     30- Band Pull Aparts
     30- HSPU     or 3 sets of 20 sec. handstand hold
   

Wednesday 10.9.13

A) EMOM 8
     3- Power Snatch
    *Goal is to be consistent with your technique.  Increase weight if your able, but focus on mechanics and consistency before intensity

B) 2 rds
    50- KB swings (53/35)
    40- Split Jumps
    30- Sit-ups
    20- Push-ups

C) Recovery/Mobility
   

Tuesday 10.8.13

A) Gymnastic Skill Work
    *10 min. to practice L-sit

B) 6 rds
    400mRun
    25-Pullups

C) Recovery/Mobility

Monday 10.7.13

A) Clean Complex

    3 count clean deadlift + Mid hang squat clean + Jerk

    *Heaviest load possible

    *15 min cap 

B) EMOM 9

    Clean complex @ 85% from (A)

C) BRING SALLY UP 

     Back Sqauts

Saturday 10.5.13-- OPEN GYM

A) For Time:
     30- Burpee Box Jumps (24/20)

     Rest 5-10 min.

B) "Jackie"
     1000m Row
     50-thrusters (45#)
     30- Pullups

     Rest 5-10 min.

C) AMRAP 5
     8-Toe 2 Bar
     8- PushUps

Friday 10.4.13

A) Snatch Complex
      3 Count Snatch Grip Deadlift + Mid Thigh Squat Snatch + Overhead Squat
     *15 min. to establish heaviest load
     *3 count SGD means stand slowly taking no less than 3 seconds to reach the hip pockets

B) For Time:
     20- Power Snatch (115/95)
     800 m Run
     20- Power Snatch (115/95)

C) Goat work
     *Remainder of class time spent practicing a weakness

Thursday 10.3.13

A) 15min. Gymnastic Skill Work
                      OR
     If you missed Monday 15 min. to Find 1RM Front Squat

B) AMRAP 10

     10- wall ball

     30- double unders

C) Tababta Handstand Hold

Wednesday 10.2.13

A) EMOM 8
     Power Clean + Front Squat
    *Heavy as Possible

B) 5-4-3-2-1-2-3-4-5
     Power Clean (135/95)
     Push Jerk

C) For Quality Complete:
     50- Band Pull Aparts
     50- Banded Good Morning
     *Split up however you would like

Tuesday 10.1.13

A) Bring Sally Down-- Push Ups

B) EMOM 20
    Odd min.- Toes2Bar x 10-15
    Even min.- Max Cal Row/Bike- Stop at 45seconds
                           -or-
                      200m Run
                 *** First come first serve on the rowers and bikes

C) Recovery/Mobility

Monday 9.30.13

A) Front Squat

     * 15 min to find 1RM

     

B) AMRAP 10

    5- thrusters (100/60)

    5- single arm kb swing L (55/35)

    5- lateral burpees over bar

    5- single arm kb swing R (55/35)

C) Recovery/ mobility 

Saturday 9.28.13-- OPEN GYM

A)   WARMUP

      EMOM 10

      5- High box Jumps

      5- Burpees

B)  4 rds

     20- Squat Cleans (95/65)

     20- Kb Swing (55/35) 

     20- Cal Row

C)  For quality 

       15- Toe 2 Bar

       12- Strict Press

         9- Strict Pull Up

Friday 9.27.13

A)  Every 2 min. for 5rds. complete
      Power Clean + Hi Hang Power Clean + Jerk
     *Heavy as possible

B) 4 rds (2min. each round)
    Sprint 100m.
    Max Rep Power Cleans (155/115)
  *Rest 1 min. between rounds

C) Recovery/Mobility

Thursday 9.26.13

A)  "Fight Gone Bad"
       3 rds-- 1min. each station
       Wall Balls (20/14)
       Sumo Deadlift High Pull (75/ )
       Box Jump (20")
       Push Press (75/ )
       Cal. Row

B) If time allows
     50- Wtd Situps
     50- Good Mornings
     *you choose the weight
     *you may divide up the work however you choose

C) Mobility

Wednesday 9.25.13

A) Deadlift
     *15min. to establish a 10RM
     *Touch and Go, NO Resting at the bottom of the movement

B) Death By Burpee and KB Swing

C) Recovery/Mobility

Tuesday 9.24.13

A) EMOM 5
     3-Power Snatch, Touch and Go
    *Choose a weight that you can maintain proper form with
    *Do Not increase the weight
    *This is a warmup for part B

B) "Isabel"
      30-Snatches (135/95)

C) For Time:
     800m Row

Monday 9.23.13

A) Front Squat

    *4x3 heavy as possible

    *15 min cap

B) "Cindy"

    AMRAP 20

    5-pull-ups

   10-push-ups 

   15-air squats 

C)Recovery

Saturday 9.21.13---OPEN GYM

A)  3 sets
     Max Unbroken Double Unders
     *Rest 3 min. between attempts
     *Record each set

B)  For Time:
      1000m Row
      15-HSPU or 25-Hand Release Push Ups
      15-Toes2Bar
      750m Row
      20- HSPU or 30- HRPU
      20- Toes2Bar
      500m Row
      25- HSPU or 35-HRPU
      25-Toes2Bar

C) 3 quality rds:
     8-Bent Over Row (clean grip)
     8-Weighted Pullups
     8-Weighted Ring Dips

Friday 9.20.13

A) EMOM 8
     1-Power clean and Jerk

B) 3 rds
    200mRun
      12-Power Clean (185/135)
        6-Push Jerks

C) Recovery/Mobility

Thursday 9.19.13

A)  Kettlebell Run
     * 3 attempts
     *Record fastest attempt

B) AMRAP 8
    12- Kettlebell Swings
    12-Situps

C) Recovery/Mobility

Wednesday 9.18.13

A) For Time:

     75-Thrusters (95/65)

     75-Lateral Burpees Over Bar

     75- Double Unders

B) Calorie Burn

     3min. Max Calorie Row

     

C) Recovery/Mobility 

Tuesday 9.17.13

A) Snatch
     *15 min. to establish 1RM for the day

B) AMRAP 10
    15-Hand Release Push Ups
    15-Deadlift (185/135)

C) Recovery/Mobility

Monday 9.16.13

A) Front Squat 15min Cap

    *4x3 heavier than last week

    *total volume needs to be higher.  Have a plan coming into these sets.

B) 4x400mSprint

    *Rest 4 min. b/t attempts
    *Record each attempt

    *compare to 6.7.13

C) recovery/mobility 

Saturday 9.14.13--OPEN GYM

A) 3 sets Max Rep Unbroken Toe2Bar
     *Rest as needed between sets

B) 15-12-9-6-3
     Thruster (95/65)
     KB Swing (70/55)
     *200m Run after each set

C) Calorie Burn
     *1min. MAX effort calorie Bike
       Rest 1 min.
     *1min. MAX effort calorie Row
     

Friday 9.13.13

FRIDAY 13th WOD

In teams of 3 complete 4 rounds of the following:

1000m Row

90-Double Unders

60-Power Cleans (95/65)

45-Box Jumps (24/20)

*Only 1 team member works at a time.  Divide work as you want.  All reps of each movement must be complete before moving to the next.

Thursday 9.12.13

A) Snatch Practice
     *10 min.

B) 3 rds
   400mRun
   7-Power Snatch
  *You choose the weight on the snatches

C) TBA

Wednesday 9.11.13

A)  EMOM 8
     1-Clean and Jerk
    *You choose the weight.  Try and increase each set if possible

B)  AMRAP 12
      3- Hang Power Clean (155/105)
      6-Shoulder 2 Overhead
     24-Double unders

C)Recovery

Tuesday 9.10.13

     For Time:

    1 mile run

    15- deadlift (225/185)

    20- air squat

    800mRun

    20- deadlift

    40- air squat

    400mRun

    25- deadlift

    60- air squat

    200mRun

    30-deadlift 

    80- air squat

For remainder of class time work a gymnastic skill.

Monday 9.9.13

A) Front Squat

    *15min. Cap

    *4x3 heavier than last week

B) 3 rds

   10- chest2bar pull-ups

   10- front squat (165/115)

   10- burpees

C) Recovery 

Saturday 9.7.13--OPEN GYM

A) Overhead Squat
     *15 min. to establish 3RM

B)  "Barbara"
     20-Pull Ups
     30- Push Ups
     40- Situps
     50- Squats
  *Rest 3 min. between each round.
  *This IS A SPRINT each time!

C) For time:
     50 cal Row

Friday 9.6.13

A) EMOM 5

    3- TouchNGo Power Snatch@70%      1RM

B) 5min. Max Effort KB Swing (55/35)

    1mile Run

   * no rest between KB and run, at the 5 min mark begin your run.

   *score total reps and total time 

C) For Time:

     100- double unders 

               OR

     300- singles

Thursday 9.5.13

A) Front Squat
    * 15 min. to complete 4sets of 3 reps heavier than last week

B) With a Partner complete as many rounds as possible in 20 min.
      Partner 1--200mRun (pacer)
      Partner 2-- 3-Deadlifts (275/205)
                       12- Wall Balls (20/14)

C) Recovery

Wednesday 9.4.13

A) 5 rds
    30 sec.-Tire Flips
    Rest 30 sec.
    30 sec.-Ring Push Up
    Rest 30 sec.
    30 sec.- KB Push Press (sets of 3 each arm count as 1rep)
    Rest 30 sec.
    30 sec.-Box Jump (24/20)
    Rest 30 sec.

B) 3 rds for quality
     8-Bent over row (clean grip)
     Rest 60 sec.
     12-Wt'd situp
     Rest 60 sec.

C) Mobility
   
   

Tuesday 9.3.13

A) Handstand walk/ push-up 

    *15 min practice 

B) AMRAP 2

    Burpees

    Rest 1 min 

    AMRAP 10

    9- thrusters (95/65)

   12- knee2elbows 

C) Recovery 

Monday 9.2.13

OPEN GYM from 3-6pm

A) Snatch 

    *10 min to find 1RM

     Then...

     EMOM 8

   1- Snatch@ 85% 1RM for today

B) 3 rds

    10- deadlift (275/205)

    50- double unders

C)Recovery 

Friday 8.30.13

A) Deadlift
    *15min. to find 1RM

B) "Annie"
     50-40-30-20-10
     Double Unders
     Situps

C) Ring Dips
     *Max Effort

Thursday 8.29.13

A) Goat Work
     *15min. to work a gymnastic skill or modification for the movement in the WOD.

B) EMOM 20
     Odd min.-- 200m Run
     Even min.-- Beginners- 10- Box Jumps (24/20) or 10- Pullups
                        Intermediate- 25-DoubleUnders or 10- Chest 2 Bar Pullups
                        Advanced- 8-HSPU (deficit if possible) or 6- Muscle Ups

C) Mobility

Wednesday 8.28.13

A)  Split Jerk

      *12min. to establish 2RM

      

B) 21-18-15-12-9-6-3

     Sumo Deadlift High Pull (95/65)

     Split Jumps

C) Calorie Burn 

     2min. Max Calorie Row

     

Tuesday 8.27.13

A) Hi Hang Snatch (from the hip)
    *10 min. to establish 1RM for the day

B) 10-20-30-40-50
     Wall Ball
     50-40-30-20-10
     Sit Ups
    *25min. Cap

C) Recovery/Mobility

Monday 8.26.13

A) 4x3-- Front Squat

    *15min to hit 4 sets of 3 at the heaviest weight possible

B) AMRAP 15

     3- Power Clean@80%

   12- Kettlebell Swings (55/35)

   30- Double Unders 

   Run 200 meters 

C) Recovery/Mobility 

Saturday 8.24.13-- OPEN GYM

A) EMOM 8

    3- Touch and Go Power Cleans

    *pick a weight and stick with it for the whole time. Push yourself!

B) "Elizabeth"

     21-15-9

     Power clean (135/95)

     Ring Dips

C) For Time: 

    1000m Row 

Friday 8.23.13

A) Every 30 seconds for 5 min.
     1- Snatch @75-85%
     *If you are feeling broken down from this week go with a lower percentage and work perfect form!  If you feel strong and think you can handle a higher percentage go for it!

B) AMRAP 20
     With a Partner get as many reps of Snatches.
      Partner 1: Completes as many snatches (115/75) until partner 2 finishes
      Partner 2: Run 200m and 8 pullups
***Only score the number of snatches completed***

C) Mobility

Thursday 8.22.13

     "Donny"
     21-15-9-9-15-21
     Deadlift (225/165)
     Burpees

U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, Iowa, died April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother and stepfather, Roger and Becky Poock; his father and stepmother, Jeff and Jeanie Nichols; and his brothers, Nick and Joe.

No B or C for today.  When you finish cheer on your fellow members!

Wednesday 8.21.13

A) Back Squat 

     *20 min. to find your 1RM

     *The following sets should be used as warmup: 

        Sets                  Reps

          1                       5@60%

          2                       3@70%

          3                       1@80%

          4                       1@90%

        After the 4th set you should be attempting a new PR.  

B) AMRAP 10

     10- Push ups

     15-Situps

     30- Double Unders

 

C) Recovery/Mobility 

Tuesday 8.20.13

A) EMOM 8
     1- Clean + 1- Front Squat + 1- Jerk

B) 4 rds
     21- thrusters (95/65)
    400m Run

C) 3 quality rds:
     8-strict pullups
     8-bent over row (heavy but with flat backs)
   
   

Monday 8.19.13

A) EMOM 10

    2- Snatch (full)

    * heavy as possible

    * absolutely NO power snatch

B) AMRAP 12

     5- KB push press

    10- Goblet squat

     5- KB push press 

    10- KB swings

    * 55/35

C) Max Handstand Hold 

    

Saturday 8.17.13--OPEN GYM

A) Every 30 seconds for 5 min.

     1- Snatch@85% (full snatch)

B) For Time:

     30- MAN MAKERS

   *You choose weight

C) For Time: 

     1000m row

Friday 8.16.13

A)  4 rounds (1min. each station for max reps, 15 seconds rest b/t stations)
      Cal. Row
      Wall Balls
      KB Snatch (55/35)
      Sit-Ups

B) Recovery/Mobility

Thursday 8.15.13

A)  For Time:
     30-Deadlifts (225/165)
     40-KB Swings (55/35)
     50- Split Jumps (25 each leg)
     40- KB Swings
     30- Deadlift

B) Goat Work
    *With remaining time work on a skill

C) Recovery/Mobility
   

Wednesday 8.14.13

A)  Overhead Squat
      * 20 min. to establish a 5RM

B) AMRAP 8
     8- Burpees
     8- Ground 2 Overhead (45/25)

C) Mobility
     *3 Upper Extremity Stretches

Tuesday 8.13.13

A) EMOM 10
    100m Sprint

B) EMOM 16
     Odd- Pistols x 6-10 (alternating)
     Even- Toes2Bar x 10-15

C) Shoulder Stability
     2min. Max Effort Handstand Hold
     *If you fall, kick back up immediately

Monday 8.12.13

A) EMOM 8

    2- Power Clean + 1- Jerk

    * heavy as possible

B) AMRAP 10

    50- Double Unders

     3- Bear complex (165/125)

  200m Run

C) Recovery/Mobility

           ---OR---

    For Time: (6min Cap)

    20- Chest2bar pull-ups 

    15- Burpee box jump (24/20)

    20- Chest2bar pull-ups

   ***For those doing the (C) conditioning you will have exactly 4 min. rest and then the clock starts for this portion!  No time to lounge around, you need to be ready to go at the end of the 4min rest

    

Saturday 8.10.13-- OPEN GYM

A) Power snatch+ hang snatch+ full snatch

   *15 min. to find heaviest load for the complex

B) "Isabel"

     For time:

     30- Snatch (135/95)

    * power or full snatch is allowed

C) For time:

    1000mRow (record time separately)

     10- Muscle ups

     *For scaled do 30- pull-ups and 30- ring dips in place of muscle ups

     

Friday 8.9.13

A) For Time: 20 min. Cap
    100- Back Squats (135/95)
   *No Rack
   *If you drop the bar at any time you are issued a penalty to be completed immediately before resuming the squats.
              Penalties 1st Drop: 400mRun
                            2nd Drop: 20- Kettlebell Swings (55/35)
                            3rd Drop: 30- Situps
                            If you drop a 4th time go back through the penalties starting with the 400mRun.

B) TBA

C)Recovery/Mobility

Thursday 8.8.13

A)  EMOM 20
      Odd min: 10-Box Jumps (24/20)
      Even min: 10- burpees

B) Goat Work
    *With remaining time work on ANY movement you need to.  Gymnastics or weightlifting!

C) Recovery

Wednesday 8.7.13

A) EMOM 10

     3-Deadlift@75%

B) 4rds 

   50-Double Unders

   25-Pullups 

  400m Run

 ***20min. Cap***

C) Recovery/Mobility

Tuesday 8.6.13

A) Front Squat
    *10 min. to hit a heavy 1 rep.
    *Does not have to be a PR attempt.

B) 3 rds
    20- Front Rack Alternating Lunge Steps (135/95)
    30- Kettlebell Swings (55/35)
    40- Situps

C) Calorie Burn
     *2min. Max Cal. Row/Bike

Monday 8.5.13

A) EMOM 10

    *2 Power Cleans + 1 Jerk

B) AMRAP 7

    30-Clean & Jerk (135#/95#)

    30- Pull-ups 

    Max Rep Handstand Push-ups 

C) Mobility/Recovery 

    

    

Saturday 7.3.13

Remember the gym will be closed tomorrow.  Please come out to CrossFit Ruston and support our athletes that are competing!

For Time:

1 mile Run 

100- Double Unders

80 Mountain Climbers

800m Run

80 Double Unders 

60 Mountain Climbers

400m Run

60 Double Unders

40 Mountain Climbers

Friday 8.2.13

A) Push Press

    *10 min. to establish 3RM

B) With a Partner Complete the following for time:

      100- Burpee Box Jumps (24/20)

      Then...

      8 rds. (4rds each alternating Rounds)

      20- Air Squat 

      15-Push Ups

C)Recovery/ Mobility

Thursday 8.1.13

A) For Time:
     50- Double Unders
     25-Deadlifts (95/65)
     50- Double Unders
     25- Thrusters (95/65)
     50- Double Unders
     25- Overhead Squat (95/65)
     50- Double Unders
     400mRun

B) Recovery/Mobility
 


   
   

Wednesday 7.31.13

A) Power Clean

    *12 min. to establish 1RM

B) Climb the ladder for 10 min.

     Power Clean@ 75% of (A)

     Kettlebell Swing (55/35)

     * 1:5 Ex.- Rd1- 1 clean, 5 KB, Rd2- 2-clean, 10- KB, Rd3- 3-clean, 15-KB etc...

C) Tabata

     *TBD

     

Tuesday 7.30.13

A) Back Squat
     5-4-3-2-1
   *20 min. Cap
   *Working up to 1 rep at 90% of your 1RM

B) Every 4 min. for 20min.
     Run 400m

C) Recovery/Mobility

Monday 7.29.13

A)  Snatch

    *12 min to find 1RM

B) 3 rds

    40- double unders

    20- Toe2Bar

    10- hang power snatch (115/85)

C) Recovery/Mobility

Saturday 7.27.13-- OPEN GYM

Remember guys this is your time!  Take this opportunity to work on any movements you feel are weak or a problem for you.  The following are suggestions for workouts that flow with the current program, but are not required for you to complete during open gym.  Competitors WOD and Non Competitors are posted.

For those of you planning on competing in the Throwdown August 3rd in Ruston, the following is a program that will prepare you for some of the movements we can expect to see.  Try not to scale any movement or weight.

COMPETITORS

8 min. to establish 1RM Clean and Jerk

---Rest 8-10min.

For Time:  (From The Outlaw Way)

800mRun
15-Toe2Bar
20-KB Swing (70/53)
400mRun
20-Toe2Bar
25-KB swing
200mRun
25-Toe2Bar
30-KB swing

NON-Competitors 

"Karen"
For Time:
150- Wall Balls (20/14)

OLY WORK
Front Squat
10 RM
3RM
*After proper warm-up load the bar with what you think your 10 rep max should be.  Rest as needed if performing multiple attempts.  After the 10RM, rest, increase the weight and take no more than 3 attempts at a 3RM.

5 sets as heavy as possible of:
Hang Squat Clean+ Squat Clean+ Jerk
*Rest 2-3min. b/t attempts

Accessory work:
3 sets:
25-Back extensions
20-Kettlebell Swings (heavy as possible)
10- Strict Chin Ups
*These are Giant sets, so rest as needed between sets but once you start a set move through it quickly.

Friday 7.26.13

A) 8 rds (30 sec each station, for max reps)

     Box Jump (24/20)

     Rest 

     DB Snatch (55/35)

     Rest 

     Situps

     Rest 

B) 3 quality rounds                                             

    8- Push Press                                                   

    30 sec. Handstand Hold                                   

    12- Weighted Back Extension                           

   COMPETITORS: 3 rds
12- Kettlebell Snatch  (6 each arm)
30- Double Unders
12- Chest2Bar or Toe2bar whichever your weaker at

C) Mobility 

Thursday 7.25.13

A) Every 90 sec. for 8 min. (Total 5 sets)
    Power Clean + 2- Push Jerk
    *Heavy as Possible

B) AMRAP 15
    16- Air Squat
    50yd farmers walk
     8- Burpee over Stack
    50yd farmers walk

C) Recovery/Mobility

Wednesday 7.24.13

A) Goat Work
     *15min. to work a skill

B) "Fran"
     21-15-9
     Thrusters
     Pullups

C) 3 quality rounds
    10-Toe2Bar
    10-Dips (advanced-Rings)
    10-Band Pull Apart
   

Tuesday 7.23.13

A) EMOM 10

     3-Deadlift 

    *Heavy as possible

    

B) "Annie"

     50-40-30-20-10

     Double Unders 

     Situps

C) Calorie Burn

     2 min. Max Cal Row

Monday 7.22.13

A) Bench Press

    *15 min to find 3RM

B) AMRAP 8

    Squat Clean (165/115)

C) Recovery/Mobility 

Saturday 7.20.13 OPEN GYM

Remember guys this is your time!  Take this opportunity to work on any movements you feel are weak or a problem for you.  The following are suggestions for workouts that flow with the current program, but are not required for you to complete during open gym.  Competitors WOD and Non Competitors are posted.

For those of you planning on competing in the Throwdown August 3rd in Ruston, the following is a program that will prepare you for some of the movements we can expect to see.  Try not to scale any movement or weight.  

COMPETITORS 

After proper warm up and mobility complete the following:

A) 8 min. to find a 1RM Snatch

     

        -Rest 5 min.

B) Climb the Ladder for 8 min. as high as you can get 

     1- Deadlift (275/185)

     2- Toe2Bar

     2-Deadlift 

     4- Toe2Bar

     3-Deads

     6-Toe2Bar

    ................10- Deads

                     20-Toe2Bar

  

           -Rest 10min.

C) Double Unders

     *Max reps in 4 min.

***If you complete all the work, and still feel good practice your Chest to Bar pullups and KBS

NON-COMPETITORS

"Helen"

3rds 

400mRun

21-Kettlbell Swings (53/35)

12-Pullups

OLY WORK

A) Back Squat (Rest 2 min. b/t sets)

     1x10@65%

     2x8@70%

     1x6@80%

B) Hang Squat Snatch (%ages are of your max Full Snatch, Rest as needed)

     1x5@65%

     2x3@70%

     5x1@85%

C) EMOM 8

     Power Snatch

     3@ 70%