Wednesday 4.30.14

                             Mark PR'd... Did you!?

A) Back Squat 

    *15 min to establish 5RM

B)   3 rds 

    20- Pistols (alternating)

    20-Handstand push-up 

    200m Run

C) Rec/Mob

Tuesday 4.29.14

                        Billy... Just chillin'

A) DEADLIFT MAX!!!!!

   * Take as much time needed to hit a PR

B) Open Gym 

    * After you perform the deadlift use the remainder of class to work on goats or do a skill metcon

      

     Suggested Metcon

     3 rds 

    7- hang power clean (135/95)

   14- toe 2 bar

   21- box jumps (24/20)

C) Rec/Mob 

Monday 4.28.14

"Have fun screwing up...it means you are removing your ego from the problem."

Greg Glassman

A) Snatch Complex

    Power Snatch + hang squat snatch +

    Squat snatch

    *15 min to work up to heaviest set

    * Check the egos!  Don't increase weight if you can't do the movement properly. 

B) AMRAP 10

    75- double unders 

    50- sit-ups 

    40- pullups 

    20- clean and jerks (135/95)

   Max burpees over bar (open standard)

  *Score is total burpees.  If you don't make it to burpees score however far you made it. 

C) Rec/Mob

Friday 4.25.14

         Kyle snuck by on burpees for his birthday

         So... embarrassing picture will have to do

                    

A)  EMOM 5

    3- hang power clean (just above knee)

    * Heavy as possible

B)  Every 3 min for 21 min

     400m Run

C) Rec/Mob

Thursday 4.24.14

Partner/Team WOD

With a partner or 3 person team complete:

AMRAP 20

Row Max Meters

*Every 1000m complete 50- wall balls

Wednesday 4.23.14

 "The magic is in the movement, the art is in the programming, the science is in the explanation, and the fun is in the community."

-Greg Glassman

  With a running clock 

      

     15- thrusters (95/65)

     200 m Run

     12- thrusters 

     200 m Run

      9- thrusters 

    @ 8min switch to

     12- power snatch 

     15- hand release push-up 

      9- power snatch

     15- hand release push-up 

      6- power snatch

     15- hand release push-up 

   @ 14min switch to 

 

    9- OHS

   20- kb swing (55/35)

    6- OHS

   20- kb swing 

    3- OHS 

   20- kb swing 

 *Record all times to results

Tuesday 4.22.14

                Final Day of Wendler

A)  Wendler Deadlift 

     75% x 5

     85% x 3

     95% x 1+

    * Last set is max reps

B) 3 sets 

    10- Bent over row

    10- band pull aparts 

    10- double kb swing 

    * heavy as possible on row and swings

C) Mobility 

Monday 4.21.14

                     Power Clean

A) EMOM 21

   Min 1: 3- power clean + 3- front squat

   Min 2: 3- front squat + 3- push jerk 

   Min 3: 40- double unders 

  * Choose your weight

B) Recovery 

C) Mobility

Thursday 4.17.14

Running 

EMOM 10 

Sprint 50 meters

Rest 4 min

Every 90 seconds for 7rds

Sprint 200 meters 

Wednesday 4.16.14

The overhead squat is to midline control, stability, and balance what the clean and snatch are to power-- unsurpassed.

-Gregg Glassman

A)  Skill Work 

    * 15 min to work on Overhead Squat

B) AMRAP 15

    15- OHS (115/75)

    50- Double unders 

C) Rec/Mob

Tuesday 4.15.14

Monday 4.14.14

"No, it doesn't ever get any easier. You wouldn't want it to either."

-Greg Glassman 

A) Power Snatch 

    * 15 min to establish 3RM

    * Not touch and go 

B)  "FRAN"

C) Rec/Mob

Friday 4.11.14

RUNNING

6x200m

Rest 2 min between attempts

3x400m

Rest 2 min between attempts 

1x800m

* Record all efforts 

Thursday 4.10.14

A) Front Squat 

   * 15 min to establish 1RM

B) AMRAP 7

    7- HSPU

    7- Front squat (95/65)

    7- Toe 2 Bar

C) Rec/Mob

Wednesday 4.9.14

"Hiding from your weaknesses is a recipe for incapacity and error." 

-Greg Glasssman

3 SETS FOR MAX REPS AND CALS

2 Minutes of Rowing (calories)

Rest 60 seconds

Complete as many rounds and reps as possible in 2 minutes of:
Wall Ball Shots x 10 reps
Burpees x 10 reps

Rest 60 seconds

Complete as many rounds and reps as possible in 2 minutes of:
Pull-Ups x 10 reps
Push-Ups x 10 reps

Rest 60 seconds

Complete as many rounds and reps as possible in 2 minutes of:
Box Jumps x 10 reps
Sit-Ups x 10 reps

Rest 60 seconds

Tuesday 4.8.14

The deadlift keeps company with standing, running, jumping, and throwing for functionality but imparts quick and prominent athletic advantage like no other exercise. 

-Greg Glassman, Founder CrossFit 

A) Wendler Deadlift 

    Use your new PR if you hit one last week.  Use the following percentages of your old or new 1RM.  Don't calculate 90% of 1RM like we did before.

65% x 5

75% x 5 

85% x 5+

* All reps should be touch and go.  If you drop, regroup and finish out the set.  

B) 3 sets

    15- dumbbell bicep curls (each arm, that's right y'all bicep curls!!)

    20- weighted walking lunge 

    10- band pull aparts

C) Mobility 

Monday 4.7.14

        Fish Fry Saturday was a blast!

     But it's back to work today people!

A)  EMOM 5

     3- Power Clean 

     * Heavy as possible each set

     * Not touch N go

B) 3 sets of:

    AMRAP 3 

    20- KB Swing

    400m Run

    Max Double Unders

   *Rest 3 min between sets 

   *Score total double unders 

C) Rec/Mob

Friday 4.4.14

                       Friday FUNDAY

Thursday 4.3.14

Wednesday 4.2.14

           

A)  7 rds

    With a 2 minute running clock perform:

    200m Run

    5- squat cleans 

   Max rep burpees or pull-ups with remaining time

    * Rest 1 min between rounds

    * you choose the weight for cleans

        Push yourself!!!

B)  2 sets 

     Max effort handstand hold or unbroken HSPU

C) Rec/Mob