Sprints

Main – CrossFit

Metcon

Metcon (Time)

Sprints
200m Run, rest equal time
400m Run, rest equal time
600m Run, rest equal time
Repeat this cycle for three rounds.

ADV RX after the WOD

Only if there is time to complete or come to a later class time.

Metcon (Time)

3 RFT
25m KB Front Rack Walking Lunge, 24kg/16kg
1 Legless Rope Climb
25 GHDSU
1 legless Rope Climb

9/8/14

Main – CrossFit

Weightlifting

Front Squat (5×5, across)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:
50 Burpees over the Bar
30 Power Snatches (135/95)
10 Muscle-Ups

9/5/14

Main – CrossFit

Box Squats (10 x 2, across)

Metcon

Metcon (Time)

7 Rounds
7 C2B Pull ups
7 Push Jerks, 155/105
7 Burpees

ADV RX 2 Ring Muscle ups in place of C2B

9/4/14

Main – CrossFit

Weightlifting

Overhead Squat (Build to a heavy single)

Hang Squat Snatch (Build to a heavy single)

Metcon

Metcon (Time)

Row
5x300m Row, 1 minute rest between rounds

9/3/14

Main – CrossFit

Weightlifting

1: Snatch Pull (12×3 3 position Snatch Pull)

Snatch Pull
EMOMx12: 3 Position Pause Snatch Pull at 1RM Snatch weight
Pause for 3 seconds at each position then jump and shrug
Pos. 1 – just below knees, work for vertical shins and back in full extension
Pos. 2 – above knees, work for shoulders over the bar, bar pulled into thighs
Pos. 3 – Pockets, work for vertical torso, knees forward and weight in mid-foot

Metcon

2: Metcon (AMRAP – Reps)

7 Rounds of:
In 2 mins complete:
200m Run
7 Deads, 305/195
Max reps of Double unders in the remaining time
Rest 1 minute between rounds, score is total number of DU

ADV RX Deads 335/225

ADV RX after the WOD

3: Metcon (Time)

20 Muscle ups for time, every time you break rest for 1 full minute

9/2/14

Main – CrossFit

Weightlifting

Push Press (5×7, across)

Metcon

Metcon (Time)

Cash-in:
Overhead Squat Static Hold
Accumulate 2:00 min total – 95/65
(For example: If you have to rest and put the bar down at 1 min and 30sec then you still have 30 sec to finish up your 2 min.)

-then-

7 Rounds
Guys – 15 Pushups + Row 20 Calories
Girls – 10 Pushups + Row 15 Calories

8/29/14

Main – CrossFit

Weightlifting

Front Squat (1 RM)

Metcon

Metcon (Time)

3 RFT:
400m Run
21 Pull ups
12 Hang Squat Snatches, 95/65

Optional Extra Strength Work

Metcon (No Measure)

Accessory Work
3 rounds of:
10 Hip Thrusts
10 Double KB Stiff Leg Deficit Dead Lifts
10 Double KB Bent-over Row
You choose the weights. This is NOT for time, but move with purpose. Rest 2-3 mins between rounds.

Annie

Main – CrossFit

Metcon

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
2) After the WOD 10-15 min of Mobility

8/27/14

Main – CrossFit

Weightlifting

Front Squat (3×3, across)

Weightlifting

The Big Clean Complex (1×1 log your heaviest weight and sets)

6 sets of the following Complex :
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press +
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk +
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk +
One set consists of all 12 reps. Try not to drop the bar during the entire set; if you must drop after the Overhead movements, it’s allowed – just be quick to get back on the bar. Rest as needed between sets and try to increase weight after each set.

8/26/14

Main – CrossFit

Weightlifting

1) Lifting is optional.
2) If you can finish both within 1 hour then do WOD first.
3) ADV recommended to do weights first then WOD

Snatch Pulls (5×1 Snatch Pull at 1RM Snatch weight)

https://www.youtube.com/watch?v=Lny5dF4z228
See video demo attached

Snatch Shrugs (5×3 Snatch Power Shrugs at 1RM Snatch weig)

https://www.youtube.com/watch?v=xuhq2gTUorY
See video demo attahed

Metcon

Metcon (Time)

For Time:
1 mile Run
50 Wall Balls, 20/14
40 Box Jumps, 24/20
30 Burpees
20 Power Snatches, 135/95