December 30, 2015

"Snatches & BJs"

As many REPs as possible in 9 minutes. 

Increase by three after you complete the couplet. So it is:

3 Snatches (115/80)

3 Box Jumps (24"/20)

6 Snatches

6 Box Jumps

9 Snatches

9 Box Jumps

And so on

Tuesday, December 29, 2015

As many reps as you can perform in 14 minutes of the following sequence:

7 Deadlifts (315/185)

7 Burpees

14 Pistols

7 Burpees

Monday, December 28, 2015

Amrap 20 minutes:

Cindy on Steroids

5 chest to bar pull-ups

10 ring dips

15 thrusters (95/65)

December 26, 2015

9am and evening class only 

Warm-Up:

AMRAP 5 minutes:

Barbell farmer carry 50m

95#/65#

If either end of either barbell touch the ground, you must perform a 5 burpee penalty immediately. Then proceed. 

then:

"Nightmare After Christmas"

5 rounds of 3 minute AMRAPs with a 1 minute rest between rounds. 

Each AMRAP:

16 Air Squats

8 Pull-ups (jumping pull-ups, banded, or ring rows if you need to)

24 Double-Unders (or singles if you need to)

If you fail to get 3 rounds in a given 3 minutes, accrue a 800m run penalty each time.  At the end you must cash out with your runs. 

December 14-19

Who wants to see their shoulder press increase a whole bunch? We're about to start a program that will improve your shoulder-overhead across the board. However, specifically it improved my strict press 15 lbs in just four weeks. So please make sure you are hitting the Push Press and Shoulder Presses, each week, even if you have to make them up on a different day.

Monday:

Push Press

1x10 @ 60%

1x8 @ 70%

1x6 @ 75%

1x4 @ 80%

Shoulder Press

1x5 @ 60%

3x5 @ 70%

1 Mile Run Time Trial

or 2k Row Time Trial

Tuesday:

Cindy or Mary

"Cindy"

AMRAP 20 Minutes

5 Pull-ups

10 Push-ups

15 Squats

"Mary"

AMRAP 20 Minutes

5 Handstand Push-ups

10 Pistols

15 Pull-ups

Wednesday

Push Press

1x10 @ 60%

1x8 @ 65%

1x8 @ 70%

1x8 @ 75%

Shoulder Press

1x5 @ 60%

1x5 @65%

2x5 @ 70%

Tabata Double-Unders

Thursday:

5 Rounds for a hell of a fun time:

9 Deadlifts (135#/95#)

6 Hang Power Snatch (135#/95)

3 Overhead Squat (135#/95#)

Friday:

"Lumberjack 20"

20 Deadlifts (275#/185#)

Run 400m

20 Kettlebell Swings (2/1.5 Pood)

Run 400m

20 Overhead Squats (115/85)

Run 400m

20 Burpees

Run 400m

20 Chest to Bar Pull-ups

Run 400m

20 Box Jumps (24"/20")

Run 400m

20 Dumbbell Squat Cleans (45#/30#)

Run 400m

Saturday:

8am: Clean & Jerk 1 rep max

9am: "How well do you know CrossFit?" Q & WOD

November 30 through December 5

Monday:
Back Squat 5-4-3-2-1
for time:
21 Pull-ups
9 Ring Dips
BAT Flip
Rope Climb
15 Pull-ups
9 Ring Dips
BAT Flip
Rope Climb
9 Pull-ups
9 Ring Dips
BAT Flip
Rope Climb

Tuesday:
Shoulder Press 5-4-3-2-1
then:
21-18-15-12-9-6-3
Wall Ball
Push-Up

Wednesday:
Atlas Stone Ladder, start at the smallest, lift each stone once, or accumulate 5 successful lifts
then:
for time:
21 Shoulder Press (95/65)
400m Run
21 Push Press (95/65)
400m Run
21 Push Jerk (95/65)
400m Run

Thursday:
Hang Squat Snatch or Overhead Squat
then:
Death by Weight
Squat Clean & Jerk
For guys weight will increase 10 lbs every minute
For ladies weight will increase 5 lbs every minute
Starting weight is 50% of 1 rep max

Hero WoD Friday:
TBA

Saturday Class 9am only

800m run

40 Push Press

40 OH Walking Lunges

40 push-ups

40 Wall Ball Shots

40 Box Jumps

20 Burpees

20 Toes To Bar

10 chest-bar-pull-ups (or 5 Bar Muscle-Ups)

5 Rope Climbs