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