5/5/14

Main – CrossFit

Weightlifting

Clean and Jerk (EMOMx10: )

EMOMx10:
Power Clean + Hang Squat Clean + Push Jerk + Split Jerk

Gymnastics

Chest-To-Bar Pull-ups (C2B EMOMx7: 6 unbroken C2B)

Metcon

Metcon (Time)

3RFT:
400m Run
10 Front Squats, 135/95
50 Double unders

ADV RX Front Squats 185/135

Games Athletes Programming below

Metcon (Time)

WOD 1
21-15-9-6-3
Strict HSPU
Front Squats, 195/125
Bar Facing Burpees

Metcon (Time)

WOD 2
10 RFT:
100m Run
1 Legless Rope Climb
Games Athletes Programming has no strength tomorrow. Only do WODs 1&2

5/2/14

Main – CrossFit

Weightlifting

Snatch Complex (Power Snatch + Hang Squat + Squat Snatch)

Work up to heavy set of: Power Snatch + Hang Squat Snatch + Squat Snatch

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:
up ladder of 5-10-15-20-25-30… Wall Balls 30/20 – as high as possible.
5 Hang Power Clean, 165/115 between every set of wall balls.

5/1/14

Main – CrossFit

Weightlifting

Deadlift (Deadlift 1 RM)

Weightlifting

Deadlift (EMOMx12: 5 reps)

Odd: 5 Dead Lifts – you choose the weight
Even: 5 Weighted Pull ups – you choose the weight (If you don’t have weighted pull-ups do 5 pull-ups or ring rows)…scale as needed.

Endurance

Metcon (Time)

For Time:
Row
10x250m, :30 rest

ADVANCED RX WOD

Nasty Girls V2 (Time)

3 Rounds for time of:
50 alternating pistols
7 Muscle-Ups
10 Hang Power Cleans, 175# / 115#
If you are doing Advanced RX WOD you will not do the endurance.

4/30/14

Main – CrossFit

Weightlifting

Power Clean + 2 Front Squats + Jerk

EMOM 7:
Power Clean + 2 Front Squats + Jerk

Gymnastics

Chest-To-Bar Pull-ups (EMOMx7: 5 unbroken C2B)

Metcon

“Surfer on Acid” (Time)

“Surfer on Acid”
3 RFT:
400m Run
21 Burpees

4/29/14

Main – CrossFit

Metcon (Time)

3×8 unbroken Hang Power Snatch for time, 115/85

ADV RX 135/95

“Mania” (Time)

“Manion”
7 RFT:
400m Run
29 Back Squats, 135/95 – taken from the racks

ADV RX no Racks

Games Athletes Programming below

Metcon (Time)

5-4-3-2-1 Clean and Jerks for time, 185/125

ADV RX 225/155

Metcon (Time)

3×8 unbroken Hang Power Snatch for time, 135/95

Track Session (AMRAP – Rounds)

300 yard Shuttle Sprint for time.
Rest 5 minutes
300 yard Shuttle Sprint for time.
(The 300 shuttle is 6 x 25 yards out and back)

Take the average of the two times.
Elite times:
Men: :56
Women: 1:02

Metcon (Time)

All for time:
2 RFT:
2 Strict Deficit HSPU
2 Rope Climbs
Rest 1 minute
2 RFT:
4 Kipping Deficit HSPU
2 Rope Climbs
rest 1 minute
2 RFT:
8 Strict HSPU
2 Rope Climbs
Rest 1 minute
2 RFT:
16 Kipping HSPU
2 Rope Climbs

4/28/14

Main – CrossFit

Front Squat (7×5)

Metcon (AMRAP – Rounds and Reps)

AMRAP 7:
5 Deads, 275/185
10 Lateral Barbell Burpees

Metcon (AMRAP – Rounds and Reps)

AMRAP 12
20 second max effort prowler push – you choose load
40 Double unders
:30 Rest
One time down on the turf counts as 1 rep if you make it at least half way it will count.

Metcon (No Measure)

8:30am, 4pm and 5pm classes only. Extra work for competitors training for the games next year. YOUR ORDER OF WORK IS 1ST front squat, then deads below, then the 2 WODs posted.

2 Rounds each of:
20 Romanian Deads, 185/135 – with minimal knee bend descend to below knees, no lower.
20 Partial Deads, 185/135 – pull from the floor to above the knees, no higher.
20 Deads, 185/135
20 Sumo Deads, 185/135
Rest 90 seconds between rounds.

4/25/14

Main – CrossFit

Push Press (5×3)

Metcon (Time)

WOD
EMOM for 20min
Min 1: Row 200m
Min 2: Sprint 100m
Min 3: 20 Double Unders (40 singles)

4/24/14

Main – CrossFit

Metcon (AMRAP – Rounds and Reps)

Death by Power Cleans
EMOM complete 1 more Power Clean, 135/95
For example, Min 1 complete 1 PC, min 2 complete 2 PC, min 3 complete 3 PC for as long as possible. Post scores as total rounds + partial reps on your last round.

Metcon (Time)

For Time:
50 Lunges
50 KBS (you choose the weight)
50 WB 20/14
50 DU
50 sit-ups

“Murph”

Main – CrossFit

Murph (Time)

For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
The 20# vest is optional for RX

This can also be a partner WOD.
Run a mile together (each person runs a mile together) then split up the pull-ups, push-ups, and air squats then finish with a mile together. One partner working at a time for the movements.

Partners and individuals can break up the movements in any order you want.

4/22/14

Main – CrossFit

Squat Snatch for Strength
Abs and Cardio for WOD

Squat Snatch (For every set of 3 minutes add 10lbs )

Squat Snatches EMOM in Sets of 3 min. For every set of 3 minutes add 10 pounds. Make your heaviest set of 2 reps on the last set of 3 minutes.

EMOM 3min: 6 unbroken Squat Snatches
Rest 1 minute
EMOM 3min: 5 unbroken Squat Snatches (add weight)
Rest 1 minute
EMOM 3min: 4 unbroken Squat Snatches (add weight)
Rest 1 minute
EMOM 3min: 3 unbroken Squat Snatches (add Weight)
Rest 1 minute
EMOM 3min: 2 unbroken Squat Snatches (add weight)

Metcon (Time)

WOD For time:
2k Row

L-sits (Time)

L-Sit
Accumulate 2 minutes

Post how long it takes you to hold an L for a total of 2 minutes.