Friday
1/1/16
Happy New Year!!!
Looking forward to a great year with the SPT community!

Thursday 12/31/15

***OPEN GYM 9-11

"Angie"

100 Pull-up

100Push-up

100 sit up

100 air squat

Partner style or individual. If you choose partner style, you can break up reps however you want. Each partner will do all reps. Move onto next exercise after each partner does their 100 reps.

Wednesday 12/30/15

Strength/Skill

every :90 for 5 sets

2 power snatch + 2 ohs

Conditioning

For Time:

30 Power Snatch 95m/65w

30 Power Clean and jerk

30 Thrusters

Tuesday 12/29/15

Warm Up:

300m run

30 double under

200m run

20 double under

100m run

10 double under

Strength:

Press 3x5

same weight across

Conditioning:

7 Rounds

work :40/rest:20

Station 1: max calorie row

Station 2: burpee

Station 3: kb swing

Monday 12/28/15

Strength:

Back Squat:

2 sets of 5@ 75%

1 X5 @ 80@

2X3@ 85%

Conditioning:

3 RFT

10 Power Clean 135/95

10 pull up

10 front squat 

10 Pull up

Wednesday 12/23/15

Warm Up:

4 rounds

5 push up

10 sit up

15 air squat

Conditioning:

AMRAP 6:00

6 pull-ups

12 sdhp 95/65

20 double unders

Rest 3:00

AMRAP 6:00

3 Burpee

6 DB snatch

9 Wall Ball

Tuesday 12/22/15

Skill Work:

Goat work 12:00

Even: Goat 1

Odd: Goat 2

Conditioning:

“Jack” – 20 Minute AMRAP:

10 push press (115/75)

10 KB Swings (55/35)

10 box jumps (24/20)

Friday 12/18/15

OTM for 7 mins 

High Hang Power Snatch + Hang Power Snatch +Power Snatch.

**Technique work. Stay light.

Conditioning:

15-12-9-6-3 Reps For Time Of: (12 min Time Cap)

Hang Power Snatch

Burpee Box Jumps (24/20)

Core work: 

Not for time:

25 V-ups

25 Superman

25 get up

Thursday 12/17/15

Strength:

OTM 10:00

1 heavy power clean

Conditioning:

"Crossfit Disco"

10-9-8-7-6-5-4-3-2-1

Power Cleans 75%/65% BW

Pull-Ups

Wednesday 12/16/15

10:00 stretching and mobility

Strength:

Push Press 3x7

Conditioning:

METCON (AMRAP - ROUNDS AND REPS)

3 KB Goblet Squat

3 KB Swing

3 KB SDHP

6, 6, 6 ...

9, 9, 9, ...

As far as possible in 8 mins

Tuesday 12/15/15

Warm up:

3X

10 Good mornings with bar 

2 wall walks

plank hold :30 sec

Barbell Cycling:

Every :90 for 5 sets

5 touch and go power snatch

Conditioning:

Every 4:00 for 4 sets (16 minutes total)

300m row 

15 deadlifts 205/155

10 box jumps

max burpees

** score is total burpees for all 4 rounds**

Monday 12/14/15

Strength:

A.Back Squat

Set 1-&2- 5@ 70%

Set 3-- 5@75%

Set 4- 3@80%

Set 5- 2@85%

B. Weighted Pull-up

5-5-5-5-5

Conditioning:

"Annie"

50-40-30-20-10

Double under

Straight Leg Sit up

10:00 cut off

Saturday 12/12/15

In teams of 2:

15 min cap

50 pullup

50 s2oh 115/75

50 kbs

50 power snatch 115/75

50 kbs

50 wall ball

Burpee over bar in remaining time

**Score is burpees

** Split reps evenly

** scale weight accordingly

Friday 12/11/15

OTM: 10:00

1 hang clean+ 1 clean + 2 front squat

Open Workout 13.4

Complete as many reps as possible in 7 minutes following the rep scheme below:

135 pound Clean and jerk, 3 reps

3 Toes-to-bar

135 pound Clean and jerk, 6 reps

6 Toes-to-bar

135 pound Clean and jerk, 9 reps

9 Toes-to-bar

135 pound Clean and jerk, 12 reps

12 Toes-to-bar

135 pound Clean and jerk, 15 reps

15 Toes-to-bar

135 pound Clean and jerk, 18 reps

18 Toes-to-bar...

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc

Thursday 12/10/15

Strength:

Deadlift

5x5 adding weight each set

Conditioning:

AMRAP 10:00

5 hspu

10 pistols

30 double under

Tuesday 12/8/15

Strength:

E2M for 5 sets

3 push press + 2 push Jerk + 1 split jerk

Conditioning:

AMRAP 10:00

12 kb swings

12 wall ball

12 Power snatch

12 box jump

Monday 12/7/17

Strength

OHS 

5x5 

add weight each set

Conditioning:

Interval 4x

200m run

6 thruster 135/95

9 burpee

12 pullup

Friday 12/4/15

CF warm up

10:00 Mobility

Conditioning:

Min. 0-5

300m row

9-6-3

hang power clean 95/65

burpee over bar

Min. 5-10

200m row

9-6-3

hang power clean 115/75

burpee over bar

Min. 10-15

100m row

9-6-3

hang power clean 135/95

burpee over bar

Record times for each round

Thursday 12/3/15

Warm up:

2x

10 close grip push ups

8 ring row

6 air squats

:30 hollow hold/rocks

Skill work:10:00-15:00 gymnastics work

Hspu

Hs walk

Muscle up (progressions/ring dip/kip swing) 

Kipping pull-up

Strength:

Press

3x5

Conditioning:

"Isabel"

30 power snatch for time 135/95

5:00 cut off 

Scale weight accordingly

Wednesday 12/2/15

On the Minute for 12:00
Even: 2 rope climb
Odd: 3 heavy thrusters

Metcon:
AMRAP in 18:00
10 dead lifts 155/105
20 double unders
**5 straight leg sit ups on the top of every minute

Tuesday 12/1/15

Strength:
5x10 Lunges (5/5) add weight each set

Conditioning:
5 rounds for time:
row 200m
10 burpees
then:
Round 1: 20 wall ball
Round 2: 20 box jumps
Round 3: 20 Push Ups
Round 4: 20 kb swing
Round 5: 20 double under

After the row and burpees, you will do the above exercises with each round.

Round one: row 200m, 10 burpee,20 wall ball
Round two: row 200m, 10 burpee, 20 box jumps etc..

Monday 11/30/15

Strength:

Front Squat 3x3 @ 80%

AMRAP 12:00

9 hspu

6 clean 135/95

3 muscle up

* Scale weight and movements accordingly 

**hspu: on box

**muscle up: 5ctb+5 ring dip or 5 ring row +5 box dip

Thursday 11/26/15

Happy Thanksgiving!!!

"Nutts"

Fot time
10 Handstand pushups
15 deadlift 250/175
25 box jumps 30/24
50 pull ups
100 wall balls
200 double unders
run 400m w 45lb plate

You can partner with someone or do it alone!!

Wednesday 11/25/15

Strength

OTM 10:00

1 Power Clean @ 85-90%

Conditioning:

For Time:

200m row

15 kb swing+15 s2oh

200m row

12kb swing + 12s2oh

200m row

9kb swing + 9 s2oh

Tuesday 11/24/15

Strength:

15:00 to establish a heavy single or 1 RM Press

Conditioning:

AMRAP 12:00

12 deadlift 135/95

9 Power snatch

6 OHS

Monday 11/23/15

Strength:

Back Squat 3x3 at 82%

Conditioning:

OTM 10:00

3 HPC 135/95

5 burpee

5 box jump

Friday 11/20/15

In Teams of 2:

"Lumberjack 20"
20Deadlifts 275/185
Run 400m
20 kb swings 70/53
Run400m
20 ohs 115/75
Run 400
20 burpees
Run 400
20 ctb pullups
Run 400
20 Box jumps 24/20
Run 400
20 db squat cleans 45/30
Run 400
* One person working at a time. Each person will do 20 reps of each movement. Split runs relay style.
P1 runs 200m then:
P2 runs 200m

Thursday 11/19/15

Skill:

15:00 Clean and Jerk Technique

Conditioning:

5 rounds for Time

200m run

15 kb 53/35

30 double under

*scale singles 60 jumps

Wednesday 11/18/15

Warm up:

Coach's Choice

Skill:

HS work

Conditioning:

"Cindy" AMRAP 20:00

5 pull-ups

10 push up

15 air squat

OR

"Mary" AMRAP 20:00

5 hspu

10 pistols

15 pull-ups

Tuesday 10/17/15

Skill: 15:00

Snatch Work

Technique

For Time:

20-25-10-5

Deadlift 205/155

Toe to bar

200m run

Monday 11/16/15

Strength:

Front Squat

4x4 at 75%

Conditioning:

4 rounds: Interval style

5 Hang PowerClean

5 Push Press

15 burpee

Rest 1:1

Saturday 11/14/15

Teams of 2:

50-40-30-20-10

kb swing

pull-up

Rest 5:00

50-40-30-20-10

thruster

box jump

Split evenly.

One person working at a time.

Friday 10/13/15

EMOM 10:00

even: 5 strict pull up

odd: 10 pistols

Conditioning:

For Time:

30 Power Snatch 95/65

400m run

30 shoulder to overhead

400m run

30 sdhp

Thursday 11/12/15

OTM 10:00

1 power clean @80%

Strength:

Back Squat

3-3-3-3 @ 80%

3 rounds not for time:
30 slsu
30 double under

Wednesday 11/11/15

"Three Wise Men"
“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
10 Burpees Over the Barbell

Rest 2 minutes, and then…

“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
20 Pull-Ups

Rest 2 minutes, and then…

“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)
30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)

Tuesday 11/10/15

Strength:

E2M for 5 sets:

2 press+2push press+2 push jerk

Conditioning:

On a running clock:

Amrap 2:00

300m row

max kb swings 53/35

rest 2:00

Amrap 2:00

300m row 

max hspu

rest 2:00

Amrap 2:00

300m row

max double under

rest 2:00

300m row

max ttb

Monday 10/9/15

Strength:

OHS

5x5

add weight each set

Conditioning:

AMRAP 14:00

12 DL 155/105

9 Hang Power Clean

6 Front Squat

100m run

Saturday 10/7/15

Running "Angie"

In teams of 2:

200m run

100 pull-ups

200m run

100 push-ups

200m run

100 sit-ups

200m run

100 squats

*split reps evenly

*one partner working at a time

Friday 11/6/15

7 Rounds for time:

7 power cleans 95/65

7 thruster

7 bar-facing burpee

Not For Time:

100 abs of choice

Thursday 11/4/15

Skill:

10:00 rope climbs

Strength;

Deadlift

10-8-6-4-2

*Add weight each set.

Conditioning:

Row Intervals:

4x

Row 500m

rest 1:1

Wednesday 10/4/15

Strength:

Push Press

5-5-5-5

* add weight each set

Conditioning:

AMRAP 9:00

9 Kb 53/35

9 burpees

9 kb swings

9 box jumps 24/20

Tuesday 11/3/15

Crossfit Warm up

OTM 10:00

hang power snatch+power snatch+2 ohs

Conditioning:

For Time:

50 Power Snatch

Monday 11/2/15

Back Squat

3X5 @77%

Conditioning:

12 min AMRAP Of:

200m Run

10 Power Cleans (155/105)

Friday 10/30/15

Running clock in 25:00

Today we will play cards...

Coaches choice

**Don't forget Halloween Workout Saturday. WEAR YOUR COSTUMES!!!

Thursday 10/29/15

OTM 8:00

2 Power Clean add 5-10 lbs from last week

Conditioning:

6 min AMRAP

8 Power Snatch 115/75

18 wall ball

rest 3:00

4 min AMRAP

5 power Snatch 135/95

15 wallball

*scale weight accordingly

Tuesday 10/27/15

E2M (5 sets)

3-5 Touch ad go Power Snatch

**Stay light.. work on becoming more efficient **

Conditioning:

4RFT

400m run

15 box jumps 24/20

10 kb swing 70/53

Monday 10/26/15

Strength:

3x6 back squat at 75%

Conditioning:

15-12-9

Power clean and jerk 135/95

Chest-to-bar pullup

Saturday 10/24/15

For Time:

In teams of 2

While Partner A rows 400m, Partner B completes AMRAP of:

KB swings 53/35

Pull Ups

SDHP

Jumping Lunges

Burpees

** Partners move to next station after each partner completes the station.

Friday 10/23/15

OTM 10:00

2 Power Clean at 75%

Strength:

RDL

4X5

Conditioning:

8 rounds for 16:00

Walk :30

Jog 1:00

Sprint :30

Thursday 10/22/15

Warm up: 

2000m partner row

Strength:

Pendlay Row

3x8

Conditioning:

Score is total time with rest

9 thrusters 95/65 + 9 kb swings 53/35 rest 1:00

12 thrusters + 12 kb swings rest 1:00

15 thrusters + 15 kb swings rest 1:00

18 thrusters+18 kb swings

Wednesday 10/20/15

Otm 10:00 

even: 2-5 muscle up/10 kipping pull-up/10 deep ring row

odd: 30' hs walk/ 5 wall walk/ ;30 hs hold

Conditioning:

6 min AMRAP Of:

5 Power Cleans (155/105)

15 HRPU

- 3 min REST THEN - 

4 min AMRAP Of:

3 Power Cleans (165/115)

10 HRPU

Tuesday 10/20/15

Complex:

OTM 12:00

1 hang power snatch+1 power snatch+ 1 ohs

add weight every 3 minutes

* Start light..work on speed and technique

Conditioning:

5 rounds for time 

200m run

5 Power snatch 95/65

5 ohs

Monday 10/19/31

Strength:

Front Squat

5x5 at 70%

Conditioning:

As far as possible in 14 mins:

5-10-15-20-25...

Alt DB Power Snatch (heavyish)

Box Jump Overs (24/20)

100m DB Carry. Carry anyway you wish. (same weight as Power Snatch) ...at the end of each round

Saturday 10/17/15

Partner WOD:

Run 600m

50 kb swings 53m/35w

60 Box Jumps (24/20")

50 Push Press (95/65#)

60 Sit-Ups

50 Bar-Facing Burpees

Run 600m

Rules: 

Both partners must complete the full run to start and end the WOD.

As a team, you must complete the number of required reps, but it does not matter which of you does more or less.

Each team member must complete at least one rep of each movement.

You may not start the next movement until all reps in the previous movement are complete.

The WOD is over when the last member of the team finishes the last run.

Friday 10/16/15

10:00 Gymnastic skill work *your choice

Strength:

Deadlift 

10-8-6-4-2

building each set

Conditioning:

AMRAP 8:00

40 double under

15 wallball 20m/14w

10 ring push up

*sub hrpu

Thursday 10/15/15

OTM 10:00

2 power clean

*75% of heavy single 

Conditioning:

In teams of 2 for time:

Mile farmers carry 53m/35w

*every 2 laps 40 box jumps 24m/20w

Switch as needed on mile 

share equal reps on box jumps

Wednesday 10/14/15

For Time:

50 calorie row

40 walking lunges

30 kb swings 70m/53w

20 pullups

10 hspu

20 pullups

30 kb swings 70/53

40 walking lunges

50 calore row

Tuesday 10/13/15

E3M for 3 sets:

5 press+5 push press

Conditioning:

3 rounds for time:

7 thruster 115m/75w

7 lateral burpee

7 power snatch

7 lateral burpee

Monday 10/12/15

Strength:

Back squat 

3x7 at 70%

Conditioning:

"Elizabeth"

21-15-9

Power clean 135m/95w

ring dip

*scale to band or box

Saturday 10/10/15

Partner runs:

Alternating

P1 run P2 rest then switch

100m run

200m run 

400m run

400m run

200m run

100m run

rest 7:00

Teams of 2:

"Heavy" Randy

75 power snatches for time 95m/65w

split reps

Friday 10/9/15
Warm up:
800m run then:
3 X
5 deep ring row
5-10 push up
10 good mornings w/bar
10 air squats
10 kipping swings

Conditioning:
Following the pattern of 2-4-6-8, etc. reps, complete as many reps as possible in 7 minutes of:
225-lbm./155w deadlifts
Strict handstand push-ups
* scale kipping hspu or seated db press

Rest 5 minutes

Then, following the pattern of 2-4-6-8, etc. reps, complete as many reps as possible in 7 minutes of:
155-lb m/105w power cleans
One-legged squats

Thursday 10/8/15

Strength:

20:00 to work to a heavy single Power Clean

Conditioning:

AMRAP 10:00

400m run

20 wall ball

Wednesday 10/7/15

OTM 12:00

even- Goat 1

odd- Goat 2

* Athlete will choose skill or movement that you need/want to work on.  1-5 reps

Conditioning :

3 Intervals 1:1 rest

500m row

15 kb swings 70m/53w

10 shoulder to overhead 115m/75w

Tuesday 10/6/15

Strength:

A. Snatch Pulls 3x5

B. weighted pushups 3x5

Conditioning:

3 RFT:

30 hang power clean 95m/65w

30 straight leg sit up

30 box jumps 24m/20w

Monday 10/5/15

Strength:

OHS

5x5

building each set

Conditioning:

4 Sets, rest 2 min between sets:

In 2 min

Run 200m

With time remainig, ME Rounds of

10 pullups+ 5 burpee