Monday:
Death by Thrusters and Pull-ups
In the first minute perform 1 thruster and 1 pull-ups
In the second minute perform 2 thrusters and 2 pull-ups
In the third minute perform 3 thrusters and 3 pull-ups
etc...
until you are unable to meet the required amount of thrusters and pull-ups

Tuesday:
6x400m
Rest 2 Minutes between efforts
Every 2:30 for guys, every 3:00 for girls, run 400m. Record your time for each 400m.

Wednesday:
"Annie"
50-40-30-20-10
Double-Unders
Sit-ups

Thursday:
1 Rep Max Squat Snatch

Friday:
16.1

President's Day Week

Monday:
Shoulder Press 5-4-3-2-1
then:
CrossFit Open Workout 13.2
Amrap 10 Minutes of:
5 Shoulder to Overhead
10 Deadlift
15 Box Jumps
Guys weights 115# box height 24"
Female Weights 75# box height 20"
Male Masters age 55+ 95# box height 20"
Female Masters age 55+ 55# box height 20"

Tuesday:
Back Squat 5-4-3-2-1
For max reps
1 Minute Thrusters (115#/75#)
1 Minute Pull-ups
1 Minute Rest
1 Minute Thrusters (95#/65#)
1 Minute Chest to Bar Pull-ups
1 Minute Rest
1 Minute Wall Balls
1 Minute Double-Unders

Wednesday:
(If the classes are full, you can do the second AMRAP first, to allow plenty of room for the GHDs)
AMRAP 8 Minutes:
4 Handstand Push-ups
8 Kettlebell Swings (2 Pood)
12 GHD Sit-ups
and:
AMRAP 8 Minutes:
4 Overhead Squats (115/75)
8 Pistols Alternating Legs
12 Burpees

Thursday:
1 Rep Max Clean & Jerk
then:
As many reps as possible in 2 Minutes of Double-Unders
then:
As many reps as possible in 1 Minute of Triple Unders

Friday:
"Sisson"
AMRAP 20 Minutes
1 Rope Climb 15'
5 Burpees
Run 200m
*If you have a 20 pound vest, wear it

Wednesday, February 10

Skill:
Alternating EMOM for 6 minutes total (three each)
3 Handstand Walks of 8 ft (or more) Substitute Handstand Holds or barbell overhead
L-Sits

WOD:
AMRAP 16 Minutes
15 Wall Balls (20/14)
10 Box Jumps (24"/20")
5 Toes to Bar

Tuesday, Salute to our Competitors!

With a continuous running clock:

Gentleman have 2:30*

Ladies have 3:00

To perform a 500m row for time (your first score) and with the remaining time complete as many Thrusters at 135/95 as you can. (Your second score).

Then rest 3 minutes

*with the men only going for 2:30 they do get an extra :30 rest

Then: AmRep 3 minutes of Rope Climbs (your third score) and legless rope climbs count as two (you are allowed to use your feet on the decent of legless rope climbs)

Then rest 3 minutes. 

Then:

Amrap 9 minutes of:

30 double-unders

6 burpee over bar

9 hang power clean (135/95)

(Your fourth score)

Monday, February 8, 2016

CrossFit Warm-Up
3 Rounds (not for time)
10 Air Squats
10 Push-ups
10 Sit-ups
10 Back Extensions
10 Pull-ups
10 Dips

Lifting:
Overhead Squat 3-3-3 Heaviest weight you can manage for each of the three sets.

WOD:
CrossFit Open workout 12.1
As many reps as possible in 7 minutes of:
Burpees

This workout begins from a standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.

For more about the Open, and to register, please click here 

Hero WOD Friday

"Bradley"
10 Rounds for time of:
100m Sprint
10 Pull-ups
100m Sprint
10 Burpees
Rest 30 seconds

Olympic Lifting Thursday

At 45% of your 1 rep max

Alternating EMOM for 20 minutes

In the first minute complete two:

Three position cleans with 3 second pauses at each position. Don't actually perform the cleans, just pause at the positions

In the second minute complete two of these sequences:

Power clean, front squat, clean and split jerk (5 second pause in Split

Wednesday, February 3

AMRAP 15 Minutes
21 Bench Press (135#/80#)
15 GHD Sit-ups
9 Handstand Push-ups

Tuesday

1 rep max deadlift and then

Monday, February 1, 2016

Strength:

Alternating EMOM for 6 minutes

Handstand holds

L-sits

Then:

Five rounds For time:

8 Thrusters (95#/65#)

8 Pull-ups

8 Box Jumps (24"/20")

Friday

Thursday, January 28, 2016

Alternating EMOM between:

Odd intervals (first minute)- 3 Position Pause Snatch Pull (Pause for 2 seconds at each position, checking to to ensure proper positioning. Position 1: At Knees - looking for vertical shins and chest as high as possible. Position 2: Mid Thigh - chest over the bar, bar close to thighs, weight in mid-foot. Position 3: Pockets - should mimic the bottom of the dip on a push press. Vertical torso, bar at hips, weight in mid-foot.)

Even intervals (second minute)
Power Snatch
Overhead Squat
Squat Snatch

Wednesday

Skill:

Turkish Get-Ups

Wod: 

Five rounds, each round is 3 minute AMRAPs of work and 1 minute rest. 

5 burpees

4 toes to Bar

20 Double-unders

Tuesday, January 26, 2016

Strength:

Overhead Squat with 3 second pause at bottom

2-2-2-2-2

Wod:

Amrap 14 minutes. 

50 wall ball shots

10 Ring Dips (or 4 muscle-ups)

10 GHD Sit-ups

Monday, January 25, 2016

Skill/Stength weighted pull-ups (save some energy for the wod, but test yourself). And find the heaviest kettlebell you can fully swing 5 reps nonstop. 

Wod:

"Helen"

3 rounds for time of:

400m run

21 KB Swings (1.5/1 pood)

12 pull-ups

Tuesday, January 19

Martin Luther King Jr. Day
Normal Class Schedule today

Married Coretta at age 24
Became a pastor when he was 25
Dr. MLK Jr Delivered "I Have a Dream" speech at age 34
He was assassinated at age 39.

The WOD:
24 Shoulder Press (40% of your 1 rep max) try to make it one set
25 Front Squat (40% of your 1 rep max) try to make it one set
34 Deadlifts (40% of your 1 rep max) try to make it one set
39 GHDs (please break these up! AT LEAST 3 sets!

For time:
"Coretta"
2 Rounds for time:
24 Burpees (clap above your head with arms extended or do not call it a rep)
25 Box Jumps (24"/20")
34 Wall Ball Shots (20#/14#)
39 Ab-Mat Sit-ups (no GHDs. Soles of your feet together, knees apart. Touch your toes)

*We're naming this Coretta because CrossFit Workouts are named after women. These numbers are based on his life, but I'm willing to bet she played a significant role in all that he was able to accomplish in his very short life.

Week of January 11

Monday:
400m Run
then:
5 Back Extensions*
5 L-Pull-ups
7 Back Extensions*
7 L-Pull-ups
9 Back Extensions*
9 L-Pull-ups
then:
1000m Row\
*Try and make the back extensions slow and controlled, and feel the burn. The slower the back extension, the more strict the pull-up, the better. Besides the 400m and the 1000m, going fast is the opposite of what we want for this workout.

Tuesday:
"Fran"
21-15-9
Thrusters (95#/65#)
Pull-ups

Post-Wod Recovery Time:
Accumulate 2 Minutes Handstand Hold

Wednesday:
1 Minute of Work, 1` Minute of rest
Do not restart at the beginning of each "round", pick up where you left off.
5 Deadlifts (165/115) (135/95) (95/65)
4 Hang Power Clean
3 Front Squats
2 Shoulder to Overhead
1 Thruster

Thursday:
Olympic Lifting Total
Max Clean & Jerk 1-1-1
Max Snatch 1-1-1

Friday:
"Filthy Fifty"
50 Box Jumps
50 Jumping Pull-ups
50 KB Swings (35#/26#)
50 Walking Lunges
50 Knees to Elbows
50 Push Press (45#/35#)
50 Back Extensions
50 Wall Balls (20/14)
50 Burpess
50 Double-Unders

Hero Friday

"Abbate"
Run 1 Mile
21 Clean & Jerk (155#/105#)
Run 800m
21 Clean & Jerk (155#/105#)
Run 1 Mile
U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.

Oops, forgot to post Wedensday

Wednesday:
For max reps of push-ups
AMRAP 18 minutes
Shuttle Run 4x10m
10 Pull-ups
Bear Crawl Shuttle Run 4x10
Max Reps Push-ups

Thursday:
For time:
3 Hang Squat Snatch (115/80)
21 Box Jumps (24"/20")
1 Atlas Stone to shoulder (pick weight, change weight if you want... err on the heavier side)
6 Hang Squat Snatch
18 box Jumps
2 Atlas Stone
9 Hang Squat Snatch
15 Box Jumps
3 Atlas Stone
12 Hang Squat Snatch
12 Box Jumps
2 Atlas Stone
15 Hang Squat Snatch
9 Box Jumps
1 Atlas Stone

Monday, January 4, 2016

Start the New Year off Right!

Full class schedule.

WoDs

Monday:

The goal is to add weight every lift, you should not go down in weight during any of the 15 lifts. So make small adjustments. Try and start as heavy as you can, and always add 5 pounds or so with each lift. Try and get as heavy as you can and challenge yourself! Score is total weight. 

Overhead Squat 1-1-1-1-1

Front Squat 1-1-1-1-1

Back Squat 1-1-1-1-1

Tuesday

For time:

60 Wall Ball Shots (20#/14#)

30 Double Unders

*5 Muscle-ups

40 Wall Ball Shots

30 Double Unders

*5 Muscle-Ups

20 Wall Ball Shots

30 Double-Unders

*5 Muscle-Ups

*Substitute 3 Chest to Bar Pull-ups (with bands if needed) and 3 muscle-up progressions