Friday, February 28, 2014

Have you signed up for the Crossfit Games Open yet? DO IT!!!

Metcon (Time)
3 RDS 4T
60 Double-unders
3/2 Muscle-Ups
12 KBS 32/24kg

Thursday, February 27, 2014

Have you signed up for the Crossfit Games Open yet? DO IT!!!
Snatch Balance (12 minutes to establish a 1RM Snatch Balance.)

Metcon (Time)
5 rounds of:

5 Hang Cleans (full) 155/105#
12 Box Jumps 24/20″
15 Burpees

Rest 90 secs between rounds

Tuesday, February 25, 2014

Clean and Jerk (2 @ 70% EMOM for 5:00 – do not go over %)
Back Squat (20 mins to establish a 1RM Back Squat)
Metcon (Time)
100 KB Swings 24/16kg,
50 HSPUs

Monday, February 24, 2014

Snatch (5X2 Snatch @ 75-80% – do not go above percentage)
Metcon (Time)
5 rounds of:

30 Double-Unders
15 Wall Balls 20/14#
7 Power Snatches @ 115/75#

Friday, February 21, 2014

Metcon (AMRAP - Reps)
2 MIN AMRAP OF EACH EXERCISE CONTINUOUS CLOCK

*KBS 70/55
*BURPEES
*KBS 70/55
*AIR SQUATS WITH 45/35 PLATE ANYWAY
*KBS 70/55
*RINGDIPS

Thursday, February 20, 2014

Metcon (AMRAP - Rounds and Reps)
7 Minute AMRAP
3 Thrusters (185/105)
30 Double Unders
Metcon (AMRAP - Rounds and Reps)
5 minutes to complete,
3 Rounds
20 Wall Ball
20 Toes to Bar

Tuesday, February 18, 2014

Metcon (AMRAP - Rounds and Reps)
Complete as many rounds as possible in 7 minutes of:
5 sub-1:30/500-m pace pulls on C2 rower
315-lb. deadlifts, 3 reps
Women pull sub-1:43/500-m pace and deadlift 215 lb
Handstand Push-ups (1 rd max effort reps without coming off wall)

Monday, February 17, 2014

Metcon (AMRAP - Reps)
 Amrap 13:00
15 Burpees to a 6in target
15 Snatch@ 95/55
15 Wallballs (20lbs men and women)
15 Clean and Jerks @ 95/55
15 burpees to a 6in target
15 Snatch @ 115/75
15 Wallballs
15 clean and jerk @ 115/75
15 burpees to a 6in target
15 Snatch @ 135/95
15 Wallball
15 clean and jerk 135/95

Remaining time - 155/115 GTO

Friday, February 14, 2014

Metcon (Distance)
Row 10 min, holding 25-30 strokes/min (SPM)
Metcon (Time)
3 Rounds (for quality) of:
10 Overhead squat (45/25)
10 Pike push-ups
10 Back extension

Thursday, February 13, 2014

Hang Clean & Jerk (12 minutes to establish max 2 Hang Clean+1jerk)
Clean & Jerk from the hang position.
Metcon (Time)
5 rounds of:

5 Snatches 155/105#
10 Burpees
15 Box Jumps 24/20″

Tuesday, February 11, 2014

Metcon (Time)
3 rounds for time of:
115/ 75 pound Push press, 21 reps
3 Legless 15-foot rope ascents
50 Sit-ups
Handstand Walk (10 min practice)

Monday, February 10, 2014

Good Mornings (4x6)
Metcon (Time)
"American Dream"
20 minute up ladder of:
1.2.3.4...
Power Clean, 205/145
Muscle up
Farmer's Carry (70#/ 55# kb 6x length of gym, 2 per time)

Friday, February 7, 2014

Yoga this Saturday!!
10am-11am
$5 per person
Bring a yoga mat or two towels.
DO NOT BE LATE!
Overhead Squat (10 min to find 1RM)

Metcon (Time)
7 minute AMRAP of:

10 Power Cleans 115/75#
10 Overhead Squats 115/75#

Thursday, February 6, 2014

Clean and Jerk (5X 1 Clean+3 Front Squats+1 Push jerk+1split jerk )
Metcon (Time)
 3 RFT:
500m Row
12 Deads, 225, 155
21 Box Jumps, 24/20 - Games standards

Tuesday, February 4, 2014

Burgener Warm-up
BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2”, 4”, 6”
5. Snatch Drops

SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
Power Clean (2-2-2-2-2-2-2-2-2-2)
Metcon (Time)
12 Minute AMRAP
10 Toes to Bar
15 Push Ups/ hand release
30 Double Unders

Monday, February 3, 2014

Back Squat (2-2-2-2-2-2 @ 80%)
Metcon (Time)
4 Rounds
25 KB Swings (70/53
25 WallBall (20/14)
*20 Min Time Cap

Saturday, February 1, 2014

PARTNER WOD!!!
100 Double Unders
25 Deadlift (275/185)
25 T2B
25 Pullup
25 Box Jumps (30/24)
25 Power Clean (155/105)
50 Double Unders
25 Power Clean (155/105)
25 Box Jumps (30/24)
25 Pullups
25 T2B
25 Deadlift (275/185)
100 Double Unders