Tuesday, December 30, 2014

Hang Snatch (Hang squat snatch 1-1-1-1-1-1-1 reps)
Metcon (Time)
150 Wall Balls (20/14)
90 Double Unders
30 Muscle Ups
*1 MU = 3 pull ups and 3 dips

Friday, December 19, 2014

Metcon (AMRAP - Rounds and Reps)
Complete as many rounds as possible in 7 minutes:

Shin Hops – 5 reps
Supine Ring PU – 10 reps

shin hop vid
http://vimeo.com/113865092
Metcon (Time)
AND

Complete 5 rounds for time:

315 lbs deadlifts – 5 reps
Double Unders – 25 reps

Thursday, December 18, 2014

Snatch ((Work up to 1 Rep Max Snatch (15mins)))
Metcon (Time)
10 Rounds

15 Deadlifts (135/95)
15 Push ups

Tuesday, December 16, 2014

Clean (Work up to 1 Rep Max Clean (15mins))
Metcon (AMRAP - Rounds and Reps)
12 min Amrap

10 Box Jumps (24/20)
10 Strict Pull ups

Monday, December 15, 2014

Front Squat (Front Squat (Work up to 1 Rep Max (15mins))
Metcon (Time)
2 rounds

500m row
25 DB Thrusters (50/35)

Friday, December 12, 2014

3 rounds for time of:
Row 50 calories
150 double-unders
50 walking lunges

Thursday, December 11, 2014

Metcon (Time)
10-8-6-4-2

Deadlifts (365/225)

15-12-9-6-3

PHSPU

Tuesday, December 9, 2014

Bench Press (Bench Press (5×10 (60%) Every 2mins))
Metcon (AMRAP - Rounds and Reps)
Metcon (AMRAP – Rounds and Reps)
10 min Amrap

10 Back Squats (225/135)
15 Ring Dips
20 Double Unders

Monday, December 8, 2014

For time:
Row 1,000 meters
40-lb. dumbbell snatches, 50 reps
Row 750 meters
40-lb. dumbbell snatches, 35 reps
Row 500 meters
40-lb. dumbbell snatches, 20 reps

These are one-arm squat snatches, alternating arms.
via crossfit.com

Friday, December 5, 2014

Metcon (AMRAP - Reps)
Complete as many rounds as possible in 10 minutes:

50 lbs One Arm Walking DB Lunge – 25 yards = one trip across gym
50 lbs One Arm Hang Power Clean – 10 reps

*Alternate hands as needed
*Back knee has to touch the ground to count as a rep.

Thursday, December 4, 2014

Squat Snatch (EMOM 10 min 75% 1RM)
Metcon (Time)
15 Power Snatches 115/75#
30 burpee Lateral Jumps(over bar)
9 TTB
12 Power Snatches 135/95#
20 burpeeLateral Jumps (over bar)
12 TTB
9 Power Snatches 155/105#
10 burpee Lateral Jumps (over bar)
15 TTB

Tuesday, December 2, 2014

WEAR A SWEATSHIRT!!!
Clean and Jerk (EMOM 1 Power Clean + Jerk (135/95 add 10lb to fail)

Metcon (Time)
For time:
1.5/1 pood kettlebell swings, 75 reps
Run 1 mile
1.5/1 pood kettlebell swings, 75 reps

Tuesday, November 25, 2014

Snatch (Snatch (7×2 @75%))
Metcon (Time)
2 rounds for time of:
205-lb. front squats, 10 reps
10 burpee muscle-ups

Monday, November 24, 2014

Snatch (Snatch (7×2 @75%))
Metcon (AMRAP - Rounds and Reps)
AMRAP 15 mins

250m row
10 Box Jumps (24/20)
12 Chest to Bar

Friday, November 21, 2014

Metcon (AMRAP - Rounds)
Complete as many rounds as possible in 3 minutes:

155 lbs Power Clean – 3 reps
6 Push Ups – 6 reps
9 Ring Dips – 9 reps
Repeat this sequence 4 times (4 rounds). Rest for 1 minutes between the 3 minute rounds. *only count full rounds

Monday, November 17, 2014

Bench Press (Bench Press (4×2, 4×3 @80%))
Metcon (Time)
For Time:

42-30-18
Wall Balls (20/14)

21-15-9
Power Cleans (135/95)

Friday, November 14, 2014

Bench Press (3 x 3 @ 80%)
Metcon (Time)
For Time:

20 steps Front Rack Lunge Walk (135/95)
50 Toes to Bar
25 Push ups
25 Toes to Bar
50 Push ups
20 steps Front Rack Lunge Walk (135/95)

Thursday, November 13, 2014

Clean (Clean (10×3 @70%))
Metcon (AMRAP - Rounds and Reps)
7 min Amrap

21 Double Unders
15 KB Swings (53/35)
9 Burpees

Friday, November 7, 2014

Metcon (AMRAP - Rounds and Reps)
10 min AMRAP
200 meter run
30 double-unders
40 lunges (20 each leg)

Thursday, November 6, 2014

clean complex (50% of 1RM jerk)
high hang clean+hang clean+power clean+jerk
Metcon (Time)
Complete 5 rounds for time:

Power Cleans @ 75% of body weight – 5 reps
Reverse Wall Climb + Push Up – 3 reps

Tuesday, November 4, 2014

Clean ((10x(2+1) @70%) 2 Clean Pulls + Hang Clean )
Metcon (Time)
Josh (Time)
21 Overhead Squats, 95#
42 Pull-ups
15 Overhead Squats, 95#
30 Pull-ups
9 Overhead Squats, 95#
18 Pull-ups

Monday, November 3, 2014

close grip bench press (Close Grip Bench 5×3 @ 90% of 5 RM)
Metcon (AMRAP - Rounds and Reps)
Complete as many rounds as possible in 10 minutes:

135/95 lbs Push Presses – 7 reps
Push Ups – 7 reps
24/20″ Box Jumps – 7 reps

Friday, October 31, 2014

Metcon (Time)
Complete 5 rounds:

You have 90 seconds to complete the following:

365 lbs Deadlifts – 4 reps
Dips – Max Reps

Thursday, October 30, 2014

Handstand Push-ups (stand on hands as long as possible on wall)
Metcon (Time)
155 lbs Hang Power Cleans – 9 reps
Toes to Bar – 15 reps
155 lbs Hang Power Cleans – 6 reps
Toes to Bar – 15 reps
155 lbs Hang Power Cleans – 3 reps
Toes to Bar – 15 reps

Tuesday, October 28, 2014

Squat Clean (10 min emom 3 rep as fast as possible 50% of 1 RM)
Metcon (Time)
9-7-5 reps for time of:
225/185 front squats
Bar muscle-ups

Monday, October 27, 2014

Metcon (Time)
5 Rounds

Run 400m
5 Rope Climbs (15 ft)
25 Push ups

Friday, October 24, 2014

Metcon (Time)
21-15-9 reps for time of:
Toes-to-bars
115/75-lb. snatches

Thursday, October 23, 2014

21-18-15-12-9
Hang Dumbbell Squat Clean (35/20)
Dumbbell HSPU
*10 min cap
every rep left = 100m row per rep

Tuesday, October 21, 2014

For time:
30 box jumps, 30-inch box
30 chest-to-bar pull-ups
30 kettlebell swings, 2 pood
30 walking lunges with 95-lb. barbell 
30 knees-to-elbows
30 push presses, 95 lb.
30 hip extensions, holding a 25-lb. plate
30 wall ball shots, 20-lb. ball to 11-foot target
30 burpees
30 triple-unders

Monday, October 20, 2014

Abbate (Time)
For Time: 
Run 1 mile  
21 Clean and Jerks, 155# 
Run 800 meters  
21 Clean and Jerks, 155# 
Run 1 Mile

Friday, October 17, 2014

Metcon (AMRAP - Rounds and Reps)
10min AMRAP
Run 200m = 1rep
10 Deadlifts (275/185) = 10reps
10 GHD’s NOT SITUPS =10reps
10 KB snatches 1.5 pood/ 1pood

Thursday, October 16, 2014

Deadlift (5x5)
Metcon (AMRAP - Rounds and Reps)
Complete as many rounds as possible in 20 minutes of:
135-lb. bench press, 21 reps
21 L pull-ups

Friday, October 10, 2014

Metcon (Time)
3 Rounds
30 Front Squats (95/65)
25 Push Ups
20 T2B
15 db snatch each arm 65#/45#

Thursday, October 9, 2014

Shoulder Press (8×3 @ 80%)
Metcon (AMRAP - Reps)
12 min Amrap
3-6-9-12…
Cal. Row
Power Cleans (155/105)

Tuesday, October 7, 2014

Dips (Weighted dip 3-2-2-2-1-1-1-1-1 reps)
Metcon (Time)
*This should be a 100% sprint*
Row 300m
15 KB swing (1.5/1)
20 burpees
15 KB swing (1.5/1)
Row 300m

Monday, October 6, 2014

Deadlift (80% 1 rep max 5x3)
Metcon (Time)
400 meter run
25 push press 135/95
25 pull ups
400m run
20 push press
20 pull ups
400m run
15 push press
15 pull ups
400m run
10 push press
10 pull ups
400m run
5 push press
5 pull ups

Friday, October 3, 2014

Metcon (Time)
21-15-9
Shoulder to Overhead (135/95)
Box jump overs (24/20)

Tuesday, September 30, 2014

Metcon (AMRAP - Rounds and Reps)
15 min AMRAP
185/135 backsquat 6 reps
7 burpee pull ups
10 KB swings 2/1.5 pood
50 DUS

Monday, September 29, 2014

Deadlift (7x2 at 90%)
Metcon (Time)
8 rounds for time of:
Run 200 meters
11 Dumbbell burpee deadlifts, 60 pound dumbbells

Friday, September 26, 2014

Metcon (Time)
3 rounds for time of:
Run 400 meters
75-lb. hang power snatch, 21 reps
12 chest-to-bar pull-ups

Thursday, September 25, 2014

Shoulder Press (6x3 80%)
Metcon (Time)
10 Rounds
250m Row
10 KB Snatch 55/35

Tuesday, September 23, 2014

Clean (3X5 Touch & Go Cleans(full),70% of 5RM – rest 9)
Metcon (Time)
50 wall-ball shots, 20-lb. ball
155-lb. clean, 30 reps
15 muscle-ups

Monday, September 22, 2014

Back Squat (5X3 max reps)
Metcon (AMRAP - Reps)
Complete five 2 minute rounds:

For each round, you have two minutes to complete the following:

70 lbs DB Thrusters – 5 reps
15′ Rope Climb Accents – Max asscents

*Rest 60 seconds between rounds

Post total rope climb ascents to comments.

Friday, September 19, 2014

Friday

For those who show...

Metcon (Time)
Metcon (Time)
21-18-15-12-9
Power clean (155/105)
Strict handstand push-ups
1-Mile Run (Time)
Max Effort 1-Mile Run

Thursday, September 18, 2014

Deadlift (3 x 2 80%)
Metcon (Time)
21-15-9
Toes to bar
Box jumps (24/20)

AND
Metcon (Time)
15-12-9
Bar muscle-ups
Box jumps (30/24)

Tuesday, September 16, 2014

Metcon (Time)
5 rounds for time of:
20 wall-ball shots, 20-lb. ball to 12-foot target
15-rope climb, 1 ascent

Monday, September 15, 2014

The Seven (Time)
7 Rounds of: 
7 Handstand Push-ups 
7 Thrusters, 135# 
7 Knees-To-Elbows 
7 Deadlifts, 245# 
7 Burpees 
7 Kettlebell Swings, 70# 
7 Pull-ups

Friday, September 12, 2014

10, 8, 6, 4, 2, reps of:
185 lbs Power Cleans
One (1) 50 yard Farmer’s Walk – AHAP
*Search out the heaviest set of impliments you can find and walk 25 yards out and 25 yards back.
*After each set of power cleans, perform 1 farmer’s walk.

Thursday, September 11, 2014

Barbell Strength Complex (135/95 1 rep each side EMOM for 5 min)
Power Clean & Lunge Step - 1 power clean, then lunge one step w/BB in front rack position.
Metcon (Time)
For time:
225-lb. deadlifts, 21 reps
Run 400 meters
225-lb. deadlifts, 18 reps
Run 400 meters
225-lb. deadlifts, 15 reps
Run 400 meters
225-lb. deadlifts, 12 reps
Run 400 meters

Tuesday, September 9, 2014

Power Clean ( 5×3 @ 90% of 3 RM)
Metcon (Time)
For time:

10 Freestanding HSPU (Kipping or Strict)
30 Pull-ups
50 Cal Row
100 Double-Unders
50 Cal Row
30 Pull-ups
10 Freestanding HSPU

Monday, September 8, 2014

Metcon (Time)
1 mile run with 20lbs
I don't care with what ( vest, barbell, dumbell,.....)

2 rounds for time of:
30-inch box jumps, 20 reps
5 muscle-ups
24-inch box jumps, 30 reps
5 muscle-ups
20-inch box jumps, 40 reps
5 muscle-ups

1 mile run no weight
*record mile runs in comments

Friday, September 5, 2014

Metcon (Time)
10-9-8-7-6-5-4-3-2-1
ground to overhead Body weight
alternating
1-2-3-4-5-6-7-8-9-10
chest to bar pull ups

Thursday, September 4, 2014

Bench Press (4x4 @85%)
Metcon (Time)
Complete 4 rounds for time:

50 lbs Single Arm DB Thrusters RT – 7 reps
clapping Push Ups – 10 reps
50 lbs Single Arm DB Thrusters LT – 7 reps
Seated Med Ball Throws @ wall 20/14 – 10 reps

Tuesday, September 2, 2014

Deadlift (3-3-3-3 @ 90%)
Metcon (Time)
For time:
Row 30 calories
30 burpees, jumping over the barbell
135-lb. hang cleans, 30 reps

Friday, August 29, 2014

Power Clean (3-3-3-3-3)
Metcon (Time)
Complete 9 rounds for time:

50/25 lbs DB Thrusters –  5 reps
Strict Chin Ups – 5 reps
Burpees – 5 reps

Thursday, August 28, 2014

Metcon (AMRAP - Reps)
In front of a clock set for 12 minutes:
1 minute of 115#/ 75# power snatches
1 minute of sit-ups
2 minutes of 115#/ 75# power snatches
2 minutes of sit-ups
3 minutes of 115#/ 75# power snatches
3 minutes of  sit-ups

* total # reps -1 snatch = 1 rep
                       -5 sit ups =1 rep
Metcon (AMRAP - Reps)
AND/ OR

For as long as you can continue, up to 30 minutes:
1 muscle-up every 15 seconds
OR
10 pull-ups and 10 dips every minute

Tuesday, August 26, 2014

Deadlift (5 x 3 @ 85% of 1 RM)
supine ring row (3 x max reps)
Metcon (AMRAP - Rounds and Reps)
Complete as many rounds as possible in 8 minutes of:

155/95 lbs Power Cleans to Push Press – 5 reps
Ring Dips – 5 reps

Monday, August 25, 2014

Front Squat (15×2 @ 70% of 2 RM Front Squat (60 sec)
Metcon (AMRAP - Reps)
Complete 4 rounds:
225 lbs Bench Press – max reps
Strict Pull Ups – max reps
20/14 lbs Medicine Ball Sit Up Throws – 15 reps

*For med ball throws, get into a sit up position about 6-8 feet from the wall. Start with your back flat on the ground and the ball overhead. Sit up while flinging med ball against the wall, catch and repeat.

Post total number of reps on bench & pull ups to comments

Thursday, August 21, 2014

Front Squat (2, 2, 2, 2, 2)
Bench Press (5, 5, 5)
Metcon (AMRAP - Rounds and Reps)
Complete as many rounds as possible in 15 minutes of:

185 lbs Hang Power Cleans – 5 reps
Supine Ring Pull Up – 7 reps
24″ Box Jump – 9 reps

Tuesday, August 19, 2014

Power Clean (70% 1RM 4-4-4-4-4)
Metcon (Time)
21, 15, 9 reps of:
135 lbs Push Press
Ring Dip
Burpee
Calorie Row

Monday, August 18, 2014

Bench Press (Bench Press 8×3 @ 70% of 1 RM (90 secs rest))
Metcon (Time)
Complete 7 rounds for time:

1.5/1 pood One arm KB power snatch (RT) – 7 reps
1.5/1 pood One arm KB power snatch (LT) – 7 reps
Strict pull ups – 7 reps

Friday, August 15, 2014

Metcon (AMRAP - Rounds and Reps)
8 min AMRAP of:

Run 200m
20 Pistols (alternating)
10 Push Jerks 145/100#

-then (no rest)-

3 min ME Lateral Burpees (over bar)

Thursday, August 14, 2014

Kettlebell Snatch (2 min max rep)
Metcon (AMRAP - Reps)
10 1-minute rounds of:
315#/ 255# deadlifts, 3 reps
10 DU's
Max reps burpee

Rest 1 minute between rounds. Post number of burpees completed each round to comments.

Tuesday, August 12, 2014

Deadlift ( (8×2 (80%))
Metcon (AMRAP - Reps)
Tabata (20 secs on/10 secs off)
8 rds of each movement
Chest To Bar
Ring Dips
Front Squats (45)
Box Jumps (24/20)