Friday, January 31, 2014

Metcon (AMRAP - Reps)
10 min to complete
5 rds of
3 Bear Complex (135/95)
10 Burpees
with the remainder of the 10 min max effort MU's = score MU's
1MU= 3pullups/ 3ring dips

Thursday, January 30, 2014

Deadlift (2-2-2-2-2-2-2-2-2-2)
Metcon (Time)
21-15-9 of:

Power Cleans 135/95#
C2B Pullups

Tuesday, January 28, 2014

Muscle-ups (10 min )
Metcon (Time)
135 pound Thruster, 15 reps
135 pound Sumo deadlift high-pull, 21 reps
135 pound Thruster, 12 reps
135 pound Sumo deadlift high-pull, 15 reps
135 pound Thruster, 9 reps
135 pound Sumo deadlift high-pull, 9 reps

Monday, January 27, 2014

Back Squat (3-3-3-3-3-3-3)
Metcon (Time)
21-18-15-12-9-6-3
Hang Squat Clean (115/75)
Push Press (115/75)
Toes to Bar

Friday, January 24, 2014

Burgener Warm-up
1. Down and up 
2. Elbows high and outside 
3. Muscle Snatch 
4. Snatch Land 
5. Snatch Drop 
6. Hang Power Snatch
Hang Snatch (10 MIN FIND 1RM)
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
Hang Snatch (95/65)
Back Squat (95/65)
Burpees

Thursday, January 23, 2014

Thruster (10 min to find 1 rep max)
Metcon (Time)
21-15-9 of:
Wall Balls, 20/14
Pull ups
Thrusters, 95/65
Box Jumps, 24/20
KBS, 53/35

Tuesday, January 21, 2014

Burgener Warm-up
1. Down and up 
2. Elbows high and outside 
3. Muscle Snatch 
4. Snatch Land 
5. Snatch Drop 
6. Hang Power Snatch
Squat Snatch (2 emom 10min)
Metcon (AMRAP - Rounds and Reps)
15 min AMRAP of:

20 KBS 24/16kg
10 KB Push Press (left) 24/16kg
10 KB Push Press (right) 24/16kg
20 Split Jumps

Monday, January 20, 2014

Overhead Squat (5x5Close Grip OHS-all fingers inside the knurling)
Metcon (Time)
3 Rds:
15 C2B Pull ups
12 Lateral Burpee Box Jump Overs, 20"
9 Back Squats, 135/95 - From the ground.

Friday, January 17, 2014

Metcon (AMRAP - Reps)
-Max Sit-ups in 10 Minutes
-Begin With 5 Thruster 75/45 EMOM – 5 Thruster 75/45
-No Dropping Bar – Penalty 5 Burpee
-Score Number of Sit-Up Athletes will complete all 10 minutes.
-Thrusters must be preformed EMOM even if no Sit-Ups are performed

Thursday, January 16, 2014

Burgener Warm-up
1. Down and up 
2. Elbows high and outside 
3. Muscle Snatch 
4. Snatch Land 
5. Snatch Drop 
6. Hang Power Snatch
Deadlift (EMOM 3x10 Min @ 80%)
Metcon (Time)
21-15-9
Hang Clean (155/115)
Burpees
50 Double unders between each round

Tuesday, January 14, 2014

Burgener Warm-up
1. Down and up 
2. Elbows high and outside 
3. Muscle Snatch 
4. Snatch Land 
5. Snatch Drop 
6. Hang Power Snatch
Back Squat (4X8@75% quick up and down with no pause every set,)
Metcon (Time)
5 rounds of:

30 KB Swings 55/35
15 Wall Balls 20/14#
7 Power Snatches 95/65#

Rest 1:1

Every round should be all out on every movement. All WB are meant to be UB.

Monday, January 13, 2014

Shoulder Press (3-3-3-3-3-3-3)
Metcon (AMRAP - Reps)
10 minutes to complete-

4 rounds of:

15 Shoulder to Overhead 135/95#
15 TTB
50 Double-Unders

With the remainder of the 10 minutes-

AMRAP of:

Lateral Jump Burpees (Burpee, then hop to the other side of the bar – this equals one rep.)

*Score is total reps of Burpees

Saturday, January 11, 2014

thanks Amanda! 

Partner WOD

"Cindy XXX"

Complete as much as possible in 20 minutes of: 
10 Pull-ups
20 Push-ups
30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push-ups
60 Squats
25 Pull-ups
50 Push-ups
75 Squats
30 Pull-ups
60 Push-ups
90 Squats

Tuesday, January 7, 2014

Nick's Sticks - Crossfit319 Member Discount

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There's also a handy link on this screen so you can't say you didn't know where to go!

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