Friday 4/1/16

Warm up:

Coach choice

Strength:

3x3 snatch balance

3x5 snatch

Conditioning:

5 rds for time:

9 OHS 115/75

18 T2B

Thursday 3/30/16
Metcon:
9:00 AMRAP
1 rope climb
2 power clean 185/135
3 MU
4 pistols

Scales:
rope climb-10 ring rows
muscle up-bar muscle up or 9 ring/box dips

Sprint Work:
4x50m
3x100m
2x200m
1x400m

Wednesday 3/30/16

Warm up:

Coach's choice

Strength:

6 sets - add weight each set

1 clean

2 hang clean

Conditioning:

3 rounds for time:

6 ctb

12 power snatch 115/75

21 box jumps 24/20

Tuesday 3/29/16

The 2016 Open is officially over! We couldn't be more ecstatic and proud of each and every one of you. Thanks to everyone who came out to Friday Night Lights each week, they were a huge success. Thanks to Andrea and Shane Cross at Strength and Honor for bringing your athletes and being apart of all the fun, too! 

Now it's time to get to work! 
Please take some time this week to think about some goals you'd like to accomplish in the gym, long and short term. We will update the Goals Board and be using those goals to hold us accountable! 

Warm Up:
10:00 clock
:30 on, :30 off
Squat
Push up
Sit up
Mountain climber
Plank

Strength:
10 Rounds NFT
1 strict press+2 push press+3 jerk

Metcon:
Diane
21-15-9
Deadlift 225/155*
Handstand push up

*should be 70% or less of your deadlift 1RM

Monday 3/28/16

Strength:

Front squat

5x1 70%

4x4 47%

3x3 80%

2x2 90%

Conditioning:

10 front rack lunges 135/95

30 double under

10 front rack lunges

40 double under

10 front rack lunges

50 double under

Saturday 3/26/16
Teams of 2:
AMRAP 20:00
10 Push up
15 pull up
20 box jump
200m run

Split work
run together

Friday 3/25

Open Workout 16.5

21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

Men use 95 lb.
Women use 65 lb.

Judging Times:
Friday during class or open gym
Friday Night Lights-6pm
Saturday-8-9:30am
Sunday-CLOSED

Thursday 3/24/16

Warm up:

Mile run

Skill:

5 sets:

1 Power snatch+1Hang Power snatch+1 ohs (60%-65%)

Conditioning:

Teams of 2:

4 rounds

200m run

10 alt. db snatch

10 russian twist

P1 works, P2 rests

Wednesday 3/23/16

Strength:

OTM 12:00

1 clean (power or full)

2 jerk

Conditioning:

AMRAP 8:00

3 burpee chest to bar

6 box jumps

9 goblet squat

Midline work:

50 Turkish get-ups (25 each side)

Tuesday 3/22/16

Skill Work:

10:00 Rope climbs

Strength:

Bench Press

10-8-6-4-2

*Add weight each set

Conditioning:

"Annie"

50-40-30-20-10

Double Under

Sit up

Monday 3/21/16

** Don't forget to submit your 16.4 scores today!!

Warm up:

Hip mobility

banded walks

couch stretch

Strength:

OTM 10:00

Min 1: OHS

Min 2 : 10 pullups

Conditioning:

4 sets:

200m run rest :90

100m run rest 2:00

Saturday 3/19/16

In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 30 minutes of:
95/65 lb Thrusters x 10 reps
24″/20″ Box Jumps x 10 reps
400 Meter Run

Friday 3/18/16

Open workout 16.4
AMRAP in 13:00
55 deadlifts 225/155
55 wallballs 20/14 to 10ft/9ft
55 calorie row
55 HSPU

Judging times same as last week!
Friday-any class time or open gym
Friday Night Lights 6pm
Saturday-8-9:30am
Sunday-10am-noon

Let's have fun with this one!

Thursday 3/17/16

Warm up:

10:00 Mobility

Skill: 20:00 "Goat Work"

Conditioning:

For time:

100 kb swings 53/35

* Every "break" is a 10 burpee penalty.

*Break is anytime kb does not complete a full swing*

Wednesday 3/16/16

Warm up:

AMRAP 4:00

8 pistol (4/4)

4 hspu

Strength:

Press 5x3

*same weight across

Conditioning:

3 Rounds for time:

400m run

9 thruster 95/65

9 box jump over 24/20

Tuesday 3/15/16

Warm up:

3X

10 push up

15 ring row

20 air aquats

Strength:

Every :90 for 6 sets 135/95

1 clean +1 thruster +1 jerk 

20 double unders

Conditioning:

For Time:

21-15-9

Power clean 135/95

Burpee over bar

Monday 3/14/16

Strength 

Front squat 

3x3 

82-85%

Conditioning ;

OTM 16:00

Min 1 : 15/12 calorie row 

Min 2: 12 wall ball 

Min 3 : 8 push press 95/65

Min:4 : 8 burpee

Saturday 3/12/16

Two people, One Barbell –
barbell can’t touch the ground or 10 Burpees each person
60 Hang Power Clean 95m/65w
60 Front Squat
60 Push Press
60 Front Rack Lunges

Pick a partner you can use the same barbell/weight with. If odd number of people, do 90 reps with a group of 3 people.

Friday 3/11

Open Workout 16.3
AMRAP in 7 minutes:
10 power snatches
3 bar muscle-ups

Judging Times:
any class Friday
Friday Night Lights 6pm
Saturday 8am-9:30am
Sunday 10am-noon

We'd like to have all judging done by Sunday!

Thursday 3/10/16

Warm up:

3 Rounds ( Not for time)

10 wall ball

10 ghd sit up or slsu

10 ohs w bar

10 pull up

10 burpee

max double under effort *up to 50 *

Row Conditioning

2x (750m, 1 minute rest + 250m Row) 3 min rest btwn sets

Wednesday 3/9/16

Skill:

10:00 HS work

Strength:

RDL

3x8

Conditioning:

5 Rounds for Time:

– 5 Box Jumps @ 30”/24″

– 10 Alt. DB Snatches @ 55/35

Tuesday 3/8/16

Strength:

Push Press

5x3 adding weight each set

:30 L Sit in between sets

Conditioning:

AMRAP 13:00

Ladder 115/75

3,6,9,12 etc..

Power clean

thruster

CTB pullup

Scale weights and movements as needed

Saturday 3/5/16

In Teams of 2:

"The Chief"

5 rounds:

AMRAP in 3 minutes of:

3 reps power cleans 135/95

6 Push-ups

9 Squats

*Rest 1:00 between rounds

*Partners alternate rounds in the AMRAP

Friday 3/4/16

16.2 has been announced!
You can get judged during any class, Open Gym 4-5:30, or during Friday Night Lights which starts at 6pm!

We will have an athlete briefing at 6pm, and will have a heat sign up sheet at the board, with a first come, first serve policy. 

After everyone goes tomorrow night, we will be shopping and cooking out! Make sure to bring a side and a chair, and be ready to shop with lululemon athletica Southlake! 

Open workout 16.2

Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb.

Stop at 20 minutes.

Please see the link for scaled/masters.
http://games.crossfit.com/workouts/the-open#tabs-2

Thursday 3/3/16

Warm up:

Coaches Choice

Skill/Strength:

20:00

Goat Work

Conditioning:

Row

A. 3x300m, :10 rest

2 minute rest

B. 3x250m, :15 rest

2 minute rest

C. 3x200m, :20 rest

OR

2000m row

Easy Pace If you are doing 16.2 Friday!!

Wednesday 3/2

Warm Up:

5:00 AMRAP

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

unbroken double unders

rest as needed between sets

Strength:

Deadlift

3x7@60-65%

-touch and go

Conditioning:

50 wall ball

40 ttb

30 alternating pistols

400m run

10 c&j 135/95