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

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

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

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

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