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)