SKill
L-sits 8x 10 seconds
WOD
Hill Repeats:
5 Hill Repeats with sandbag
-45/25
every 2 minutes at the whistle you will stop where you are and do 7 Thrusters then continue with the hill repeats until you have finished 5 hill repeats.
Friday 03/21/14
Metcon (AMRAP - Reps)
7 rounds of:
1:00 ME Wall Balls
-20/14
0:30 ME Power Clean & Push Jerk
-95/65 (Rounds 1-3)
– 135/95 (Rounds 4&5)
– 155/115 (Rounds 6&7)
0:30 Rest (use this time to change weights between rounds
Skill
Level 1
Power Clean 5 x 3 (add 2.5 lb to last workout)
Strict Pull Ups 3 x max reps
Level 2
Overhead Squat 2, 2, 2, 2, 2, 2
Weighted Pull Up 3 RM
Level 3
Power Snatch 1 RM, 3 x 2 @ 90% of 2 RM
Weighted Pull Up 3 RM
7 rounds of:
1:00 ME Wall Balls
-20/14
0:30 ME Power Clean & Push Jerk
-95/65 (Rounds 1-3)
– 135/95 (Rounds 4&5)
– 155/115 (Rounds 6&7)
0:30 Rest (use this time to change weights between rounds
Skill
Level 1
Power Clean 5 x 3 (add 2.5 lb to last workout)
Strict Pull Ups 3 x max reps
Level 2
Overhead Squat 2, 2, 2, 2, 2, 2
Weighted Pull Up 3 RM
Level 3
Power Snatch 1 RM, 3 x 2 @ 90% of 2 RM
Weighted Pull Up 3 RM
Thursday 03/20/14
8 min ARMAP
30 DU
100M Sprint
Sled Pull
-50M 135/95
Skill
Level 1
Squat 3 x 5 (add 5 lbs to last workout)
Bench Press 3 x 5 (add 2.5 lbs to last workout)
Level 2
Squat 5 x 3 @ 92.5% of 3 RM from last Thursday
Close Grip Bench 3 x 5 @ 90% of 5 RM
Level 3
Squat 5 x 3 @ 92.5% of 3 RM from last Thursday
Close Grip Bench 3 x 5 @ 90% of 5 RM
30 DU
100M Sprint
Sled Pull
-50M 135/95
Skill
Level 1
Squat 3 x 5 (add 5 lbs to last workout)
Bench Press 3 x 5 (add 2.5 lbs to last workout)
Level 2
Squat 5 x 3 @ 92.5% of 3 RM from last Thursday
Close Grip Bench 3 x 5 @ 90% of 5 RM
Level 3
Squat 5 x 3 @ 92.5% of 3 RM from last Thursday
Close Grip Bench 3 x 5 @ 90% of 5 RM
Wednesday 03/19/14
10 Min AMRAP For Quality:
3 Strict Headstand Push-ups
RTG: Deficit
1 Legless Rope Climb
Scaled: Towel pull ups from the floor
10 Hollow Rocks
10 Archs
GYM
ring Muscle UPS
3 Strict Headstand Push-ups
RTG: Deficit
1 Legless Rope Climb
Scaled: Towel pull ups from the floor
10 Hollow Rocks
10 Archs
GYM
ring Muscle UPS
Tuesday 03/18/14
3 rounds for time of:
Run 400m
30 KB Snatch (15 each side, divide anyway you want ) 53/35
Level 1
Deadlift 5 RM (add 10 lbs to last workout)
Level 2
Deadlift 3 RM
Level 3
Deadlift 3 RM
Run 400m
30 KB Snatch (15 each side, divide anyway you want ) 53/35
Level 1
Deadlift 5 RM (add 10 lbs to last workout)
Level 2
Deadlift 3 RM
Level 3
Deadlift 3 RM
Monday 3/17/14
CrossFit Disco: For Time
10, 9, 8, 7, 6, 5, 4, 3, 2, 1, reps of:
Power Cleans @ 75% of body weight
Pull Ups
Post loads used to comments.
Skill:
Level 1
Press 3×5 (add 2.5 lb to last workout)
Level 2
Close Grip Bench 5 RM, 1 x max reps @ 80% of 5 RM
Level 3
Close Grip Bench 5 RM, 1 x max reps @ 80% of 5 RM
10, 9, 8, 7, 6, 5, 4, 3, 2, 1, reps of:
Power Cleans @ 75% of body weight
Pull Ups
Post loads used to comments.
Skill:
Level 1
Press 3×5 (add 2.5 lb to last workout)
Level 2
Close Grip Bench 5 RM, 1 x max reps @ 80% of 5 RM
Level 3
Close Grip Bench 5 RM, 1 x max reps @ 80% of 5 RM
Tuesday 03/11/14
Metcon (AMRAP - Reps)
Sandbag Tabata
(8 rounds of each: 20 sec work, 10 sec rest)
45/25
Sandbag Cleans
Sandbag Shoulder Press
Sandbag Scissor Kicks ( lying on your back with sandbag held above your chest while doing scissor kicks)
Sandbag Lunges
Weightlifting
Deadlift (Level 1)
5 RM (add 10 lbs to last workout)
Deadlift (Level 2 & 3)
Rack Pull 5 RM
*start from 1″ below the base of the knee cap
Sandbag Tabata
(8 rounds of each: 20 sec work, 10 sec rest)
45/25
Sandbag Cleans
Sandbag Shoulder Press
Sandbag Scissor Kicks ( lying on your back with sandbag held above your chest while doing scissor kicks)
Sandbag Lunges
Weightlifting
Deadlift (Level 1)
5 RM (add 10 lbs to last workout)
Deadlift (Level 2 & 3)
Rack Pull 5 RM
*start from 1″ below the base of the knee cap
Monday 03/10/14
Metcon (AMRAP - Reps)
Religion 3.0
Complete 5 rounds:
15 min cap
Front Squat (body weight for Men and 3/4 body weight for Females) – Max reps
Lateral Plyo Skier Hops - 20 reps
Post total front squat completed to comments.
Skill
Shoulder Press (Level 1)
3×5 (add 2.5 lbs to last workout)
Shoulder Press (Level 2)
3×5 @ 90% of 5 RM from last Monday
Shoulder Press (Level 3)
3×3 @ 90% of 3 RM from last Monday
Religion 3.0
Complete 5 rounds:
15 min cap
Front Squat (body weight for Men and 3/4 body weight for Females) – Max reps
Lateral Plyo Skier Hops - 20 reps
Post total front squat completed to comments.
Skill
Shoulder Press (Level 1)
3×5 (add 2.5 lbs to last workout)
Shoulder Press (Level 2)
3×5 @ 90% of 5 RM from last Monday
Shoulder Press (Level 3)
3×3 @ 90% of 3 RM from last Monday
Friday 02/28/14
ADRENALINE DUMP
By Coach Jamie Harris
Skill
Power Clean ( Level 1)
5×3 (add 2.5 lbs to last workout)
Deadlift (Level 2 and 3)
4" deficit Deadlifts 7 RM
Metcon (Time)
6 RFT
6 KB Snatches ( each arm ) 53/35
6 Overhead Lunges (each arm same weight as KB Snatches)
100M Sprint
15 Min time cap
Thursday 02/27/14
STARSHIP TROOPER
Metcon (AMRAP - Rounds and Reps)
Complete as many rounds as possible in 12 minutes:
Push Press @ 80% of 3 RM – 3 reps
40 lbs Ball Slams – 5 reps
Post loads used and rounds completed to comments.
Skill
Back Squat (Level 1 )
3×5 (add 5 lbs to last workout)
Bench Press (Level 1)
3×5 (add 2.5 lbs to last workout)
Back Squat (Level 2 and 3)
3 RM
Banded Good Mornings (Level 2 and 3)
1x50
1x50
Metcon (AMRAP - Rounds and Reps)
Complete as many rounds as possible in 12 minutes:
Push Press @ 80% of 3 RM – 3 reps
40 lbs Ball Slams – 5 reps
Post loads used and rounds completed to comments.
Skill
Back Squat (Level 1 )
3×5 (add 5 lbs to last workout)
Bench Press (Level 1)
3×5 (add 2.5 lbs to last workout)
Back Squat (Level 2 and 3)
3 RM
Banded Good Mornings (Level 2 and 3)
1x50
1x50
Wednesday 02/26/14
GRIP KILLER
by Coach Chris Weaver
Metcon (Time)
5 RFT
Max amount of time hanging from bar
100M Farmers Carry RX 95/65
10 Sledgehammer Swings
Score is total amount of time hanging from the bar.
20 min time cap
Skill
Pistols (3x5 ( On each leg))
Tuesday 02/25/14
"FLUBBER"
Warm-up
Cardio and Bodyweight warm up
Arm Swings 10 each arm and direction
2x3 negative pull ups
5 Under fence push ups
5 Overhead Squats with pvc pipe or light bar, holding down position for 3 seconds
15 GHD Back Ext
Metcon (AMRAP - Reps)
5 rounds of:
1:00 ME Wall Ball 20/14#
1:00 ME Burpees
1:00 Rest
Skill
Deadlift (Level 1 (Amateur))
5 RM (add 10 lbs to last workout)
Power Snatch (Level 2 (Collegiate))
2 RM
Power Snatch (Level 3 (Professional))
2 RM
Warm-up
Cardio and Bodyweight warm up
Arm Swings 10 each arm and direction
2x3 negative pull ups
5 Under fence push ups
5 Overhead Squats with pvc pipe or light bar, holding down position for 3 seconds
15 GHD Back Ext
Metcon (AMRAP - Reps)
5 rounds of:
1:00 ME Wall Ball 20/14#
1:00 ME Burpees
1:00 Rest
Skill
Deadlift (Level 1 (Amateur))
5 RM (add 10 lbs to last workout)
Power Snatch (Level 2 (Collegiate))
2 RM
Power Snatch (Level 3 (Professional))
2 RM
Monday 02/24/14
Warm-up
Hips and Shoulder Stretch
Couch Stretch
Spine Roll on Roller
Scapula Smash with lacrosse ball ( 1 minute each side)
Achilles Smash on elevated barbell
2 x 30s seconds Russian Baby Maker
Metcon
CrossFit Games Open 13.4 (AMRAP - Rounds and Reps)
Complete AMRAP in 7 minutes of:
3 Clean and Jerk
3 Toes-To-Bar
6 Clean and Jerk
6 Toes-To-Bar
9 Clean and Jerk
9 Toes-To-Bar
12 Clean and Jerk
12 Toes-To-Bar
15 Clean and Jerk
15 Toes-To-Bar
18 Clean and Jerk
18 Toes-To-Bar
21 Clean and Jerk
21 Toes-To-Bar
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
RX 135/95
Skill
Back Squat (Level 1 (Amateur))
3×5 (add 5 lbs to last workout)
Shoulder Press (Level 1 (Amateur))
3x5 (add 2.5 lbs to last workout)
Barbell Step Up (Level 2 (Professional))
Close Grip Bench Press (Level 2 ( Professional))
5×2 @ 80%, 1 x max reps @ 60%
Barbell Step Up (Level 3 (Professional))
4 x 16 reps (8 RT/ 8 LT)
*Pick a box height so the hip is 1″ above the knee. Use a weight you can handle for 16 solid reps
Close Grip Bench Press (Level 3 (Professional))
5×2 @ 80%, 1 x max reps @ 60%
Hips and Shoulder Stretch
Couch Stretch
Spine Roll on Roller
Scapula Smash with lacrosse ball ( 1 minute each side)
Achilles Smash on elevated barbell
2 x 30s seconds Russian Baby Maker
Metcon
CrossFit Games Open 13.4 (AMRAP - Rounds and Reps)
Complete AMRAP in 7 minutes of:
3 Clean and Jerk
3 Toes-To-Bar
6 Clean and Jerk
6 Toes-To-Bar
9 Clean and Jerk
9 Toes-To-Bar
12 Clean and Jerk
12 Toes-To-Bar
15 Clean and Jerk
15 Toes-To-Bar
18 Clean and Jerk
18 Toes-To-Bar
21 Clean and Jerk
21 Toes-To-Bar
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
RX 135/95
Skill
Back Squat (Level 1 (Amateur))
3×5 (add 5 lbs to last workout)
Shoulder Press (Level 1 (Amateur))
3x5 (add 2.5 lbs to last workout)
Barbell Step Up (Level 2 (Professional))
Close Grip Bench Press (Level 2 ( Professional))
5×2 @ 80%, 1 x max reps @ 60%
Barbell Step Up (Level 3 (Professional))
4 x 16 reps (8 RT/ 8 LT)
*Pick a box height so the hip is 1″ above the knee. Use a weight you can handle for 16 solid reps
Close Grip Bench Press (Level 3 (Professional))
5×2 @ 80%, 1 x max reps @ 60%
Tuesday 02/18/14
Metcon:
7 Rounds:
3 Deadlifts
3 Power Cleans (touch and go)
*Do not let go of the bar during the round. Count a penalty if you come off the bar.
*Work up to the heaviest weight possible.
*Rest as needed between rounds.
*If you let go of the bar during the round, count a miss for that round.
Post heaviest load completed to comments.
Skill:
Deadlift (Amatuer)
work up to a 5 RM , try to add 10 lbs to last weeks DL 5 RM
Box Jumps (Seated Box Jumps for Collegiate and Professionals)
Seated Box Jump 2 RM (thights 1″ above parallel when seated w/ 4-7 attempts)
Sprints (All Levels)
2 x 20 Meter Sprints (rest 20 seconds between efforts)
Rest 30 seconds then…
2 x 30 Meter Sprints (rest 30 seconds between efforts)
Rest 30 seconds then…
10 x 10 Meter Flying Starts (rest 30 seconds between efforts)
*take 10 meters to accelerate, you should be full speed by the time you hit your start.
2 x 20 Meter Sprints (rest 20 seconds between efforts)
Rest 30 seconds then…
2 x 30 Meter Sprints (rest 30 seconds between efforts)
Rest 30 seconds then…
10 x 10 Meter Flying Starts (rest 30 seconds between efforts)
*take 10 meters to accelerate, you should be full speed by the time you hit your start.
7 Rounds:
3 Deadlifts
3 Power Cleans (touch and go)
*Do not let go of the bar during the round. Count a penalty if you come off the bar.
*Work up to the heaviest weight possible.
*Rest as needed between rounds.
*If you let go of the bar during the round, count a miss for that round.
Post heaviest load completed to comments.
Skill:
Deadlift (Amatuer)
work up to a 5 RM , try to add 10 lbs to last weeks DL 5 RM
Box Jumps (Seated Box Jumps for Collegiate and Professionals)
Seated Box Jump 2 RM (thights 1″ above parallel when seated w/ 4-7 attempts)
Sprints (All Levels)
2 x 20 Meter Sprints (rest 20 seconds between efforts)
Rest 30 seconds then…
2 x 30 Meter Sprints (rest 30 seconds between efforts)
Rest 30 seconds then…
10 x 10 Meter Flying Starts (rest 30 seconds between efforts)
*take 10 meters to accelerate, you should be full speed by the time you hit your start.
2 x 20 Meter Sprints (rest 20 seconds between efforts)
Rest 30 seconds then…
2 x 30 Meter Sprints (rest 30 seconds between efforts)
Rest 30 seconds then…
10 x 10 Meter Flying Starts (rest 30 seconds between efforts)
*take 10 meters to accelerate, you should be full speed by the time you hit your start.
Monday 02/17/14
Metcon:
CrossFit Games Open 11.1 (AMRAP - Rounds and Reps)
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#
if your doing single unders reps are 90
Skill:
Weightlifting:
Back Squat (Amatuer)
add 5 lb to last workout
Weightlifting
Shoulder Press (Amatuer)
add 2.5 lb to last workout
Overhead Squat (Collegiate)
@ 2 RM Power Snatch weight from last week or 90% of 1RM
Front Squat (Professional)
work up to 7RM
Shoulder Press (Profeesional)
work up to 7 RM
CrossFit Games Open 11.1 (AMRAP - Rounds and Reps)
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#
if your doing single unders reps are 90
Skill:
Weightlifting:
Back Squat (Amatuer)
add 5 lb to last workout
Weightlifting
Shoulder Press (Amatuer)
add 2.5 lb to last workout
Overhead Squat (Collegiate)
@ 2 RM Power Snatch weight from last week or 90% of 1RM
Front Squat (Professional)
work up to 7RM
Shoulder Press (Profeesional)
work up to 7 RM
Saturday 02/15/14
Skill:
1 Mile Run
WOD:
Complete as many rounds and reps as possible in 8 minutes of:
135/95 lb. Thruster x 5 reps
135/95 lb. Power Clean x 10 reps
Pull-Ups x 15 Reps
Rest 4 minutes, and then,
Complete as many rounds and reps as possible in 8 minutes of:
20 Kettlebell Swings (24/16 kg)
30 Walking Lunge Steps
40 Double-Unders
Rest 4 minutes, and then,
Complete as many rounds and reps as possible in 8 minutes of:
10 Burpees
20 Push-Ups
30 Sit-Ups
1 Mile Run
WOD:
Complete as many rounds and reps as possible in 8 minutes of:
135/95 lb. Thruster x 5 reps
135/95 lb. Power Clean x 10 reps
Pull-Ups x 15 Reps
Rest 4 minutes, and then,
Complete as many rounds and reps as possible in 8 minutes of:
20 Kettlebell Swings (24/16 kg)
30 Walking Lunge Steps
40 Double-Unders
Rest 4 minutes, and then,
Complete as many rounds and reps as possible in 8 minutes of:
10 Burpees
20 Push-Ups
30 Sit-Ups
Friday 02/14/14
Love the One Your With
Skill:
Amateur
Power Clean 5×3 (add 2.5 lbs to last workout)
Collegiate
Power Snatch 2 RM
Professional
Power Snatch 2 RM
Then…
All Levels
You have 12 minutes…
Find 1 RM Heaving Snatch Balance(click to see)
WOD:
2 PERSON TEAMS
AMRAP 12 MIN:
10 reps Shoulder to Overhead (115lbs/75lbs)
25 reps Deadlifts (115lbs/75lbs)
50 reps Box Jumps (24"/20")
Each athlete must perform 5 reps (and no more), before the next athlete can start their 5 reps. Athletes will continue to alternate 5 reps throughout the WOD. Only one athlete per team may be working at a time. The score is the total number of reps in 15 min.
Skill:
Amateur
Power Clean 5×3 (add 2.5 lbs to last workout)
Collegiate
Power Snatch 2 RM
Professional
Power Snatch 2 RM
Then…
All Levels
You have 12 minutes…
Find 1 RM Heaving Snatch Balance(click to see)
WOD:
2 PERSON TEAMS
AMRAP 12 MIN:
10 reps Shoulder to Overhead (115lbs/75lbs)
25 reps Deadlifts (115lbs/75lbs)
50 reps Box Jumps (24"/20")
Each athlete must perform 5 reps (and no more), before the next athlete can start their 5 reps. Athletes will continue to alternate 5 reps throughout the WOD. Only one athlete per team may be working at a time. The score is the total number of reps in 15 min.
Thursday 02/13/14
Amateur
Squat 3×5 (add 5 lbs to last workout)
Bench 3×5 (add 2.5 lbs to last workout)
Collegiate
Squat 2 RM, 1 x max reps @ 80% of 2 RM
Bench 3×5 @ 80% of 1 RM
Professional
Squat 3×10 @ 90% of 10 RM
Close Grip Bench 10 RM
WOD:
5 RFT
Power Clean x 5 reps
(use 75-80% of your 1-RM Power Clean)
10 Ring Dips
-RTG weighted dips ( put weight in comments)
Squat 3×5 (add 5 lbs to last workout)
Bench 3×5 (add 2.5 lbs to last workout)
Collegiate
Squat 2 RM, 1 x max reps @ 80% of 2 RM
Bench 3×5 @ 80% of 1 RM
Professional
Squat 3×10 @ 90% of 10 RM
Close Grip Bench 10 RM
WOD:
5 RFT
Power Clean x 5 reps
(use 75-80% of your 1-RM Power Clean)
10 Ring Dips
-RTG weighted dips ( put weight in comments)
Wednesday 0212/14
Skill:
100 Double Unders
WOD:
8 Min AMRAP
8 Box Jumps
-RTG 30/24 RX 24/20
8 KB Swings
-RTG 70/53 RX 53/35
8 Burpees
100 Double Unders
WOD:
8 Min AMRAP
8 Box Jumps
-RTG 30/24 RX 24/20
8 KB Swings
-RTG 70/53 RX 53/35
8 Burpees
Tuesday 02/11/14
Strength/Skill:
Amateur
Deadlift 5 RM (add 10 lbs to last workout)
Collegiate
Deadlift 5 RM, 1 x max reps @ 80% of 5 RM
Professional
Deadlift 7 RM
wod:
Complete 7 rounds:
Max Reps of False Grip Pull Ups on Rings
10 Hollow Rocks
Post total reps to comments.
then…
For time:
100 Ball Slams 40/20 lbs
Post total reps and times to comments.
Amateur
Deadlift 5 RM (add 10 lbs to last workout)
Collegiate
Deadlift 5 RM, 1 x max reps @ 80% of 5 RM
Professional
Deadlift 7 RM
wod:
Complete 7 rounds:
Max Reps of False Grip Pull Ups on Rings
10 Hollow Rocks
Post total reps to comments.
then…
For time:
100 Ball Slams 40/20 lbs
Post total reps and times to comments.
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