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