Monday 7.1.13

A) EMOM 8

     2- Snatch

B) AMRAP 8

     6- power snatch (95/55)

    12- sit-ups 

C) For Time: 

    30- burpee box jumps (24/20")

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#

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
   
   

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

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

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

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 6.22

No class today 

WOD

4 rds

400m Run

25- burpees 

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

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

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)

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
 

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 

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

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

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

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!

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

Monday 6.10.13

Have you been watching the 2013 Regionals?  Videos are on the CrossFit Games site.  Enjoy

A) EMOM 9

    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

     

Sunday 6.9.13

Active rest 

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

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.

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
 

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

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