Tuesday, December 29, 2015

Happy 50th Mr Ceynar!!!!

3 Position Clean (EMOM for 10:00 start at 80%)
3 Position Clean + 1 Jerk @ each position (from each position – power position, hang, floor)
Filthy Fifty (Time)
For Time:
50 Box jumps, 24"
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders

Tuesday, December 22, 2015

Clean and Jerk (EMOM for 10:00-  1 High Hang+1 hang+1 jerk)
1 Strict TTB + 1 Strict Pullup + 1 Strict C2B Pullup ( 4X5 reps of)
Deficit Handstand Push-ups (4X10 Strict 4/3″ Deficit HSPU AFAP)
Metcon (Time)
10 rounds of:

10 Burpee Box Jumps 24/20
10 KBS 32/24

Rest :30 between rounds

Thursday, December 17, 2015

Power Snatch (EMOM for 10:00 (10 total sets)- 1 Power Snatch 70%)
Paused Front Squat ( 1X3@80%, 1X2@85%, 1X1@90%, 2X1@95%)
Ring Dips (4X60 seconds Ring Lockout Holds)
Metcon (Time)
5 rounds of:

Row 500m (all out effort)
7 Power Clean & Push Jerks 155/105#

Rest 1:1

Tuesday, December 15, 2015

Clean and Jerk (EMOM for 10:00-  1 Hang Clean (from mid-thigh) + 1)
Strict Toes-To-Bar ( 4X5 reps of: 1TTB+1Pullup+1 C2B all strict)
Deficit Handstand Push-ups ( 4X8 Strict 4/3″ Deficit HSPU AFAP)
Metcon (Time)
40 6″ Target Burpees
10 Power Snatches 115/75#
30 6″ Target Burpees
10 Power Snatches 115/75#
20 6″ Target Burpees
10 Power Snatches 115/75#
10 6″ Target Burpees

Thursday, December 3, 2015

Power Snatch (Every 1:30 for 9:00 (7 total sets)-  3 T&G Power S)
Paused Front Squat (1X5@75%, 1X3@80%, 1X2@85%, 2X1@90%)
Ring Dips (4X60 seconds Ring Lockout Holds)
Metcon (Time)
For time:

Row 1k
75 6″ Target Burpees
Row 1k

Tuesday, December 1, 2015

Hang Clean & Jerk (EMOM for 10:00-  1 Hang Clean + 2 jerks)
Clean & Jerk from the hang position.
Strict Toes-To-Bar (4X10 Tempo Strict TTB)
Handstand Push-ups (4X12 Strict HSPU AFAP)
Metcon (Time)
10 DB Snatch (alternating) 70/50#
10 TTB
10 Pistols (alternating or 30 air squats)
20 DB Snatch (alternating) 70/50#
20 TTB
20 Pistols (alternating or 30 air squats)
30 DB Snatch (alternating) 70/50#
30 TTB
30 Pistols (alternating or 30 air squats)

Monday, November 30, 2015

High-Hang Snatch (EMOM for 10:00-  2 Snatches 50-60% start)
Weighted Pull-ups ( 5X5 UB Weighted Strict Pullups)
Behind The Neck Jerk (5X3 BTN Push Jerks + 2 OHS)
Metcon (AMRAP - Reps)
12:00 AMRAP (adding 2 reps each round) of:

2 OHS 115/75#
2 C2B Pullups
4 OHS 115/75#
4 C2B Pullups
6 OHS 115/75#
6 C2B Pullups
8…

Tuesday, November 24, 2015

Hang Clean & Jerk (EMOM for 10:00- 1 Hang Clean (from mid-thigh) + 2)
Clean & Jerk from the hang position.
Toes-To-Bar (4X10 Tempo Strict TTB)
Handstand Push-ups (4X12 Strict HSPU AFAP)
Metcon (Time)
For time:

50 6″ Target Burpees
50 Thrusters 95/65#
50 6″ Target Burpees

Monday, November 23, 2015

High-Hang Snatch (EMOM for 10:00-  2 Snatches from the High Hang)
Weighted Pull-ups (5X5 UB Weighted Strict Pullups)
Push Jerk (5X3 BTN Push Jerks + 2 OHS)
Metcon (AMRAP - Rounds and Reps)
15:00 AMRAP of:

25′ HS Walk
9 Front Squats 185/120#
25′ HS Walk
7 Power Cleans 185/120#
25′ HS Walk
5 Shoulder to Overhead 185/120#

Thursday, November 19, 2015

Power Snatch (Every 1:30 for 9:00 (7 total sets)-  5 T&G )
Paused Front Squat ( 2X5@70%, 2X3@75%, 1X3@80% Paused Front Squats)
Metcon (AMRAP - Reps)
4X45 seconds Ring Lockout Holds (hold lockout at finish position of dip) – add weight if you complete the first :45 UB, rest 90 sec.
Metcon (AMRAP - Reps)
Outlaw Burpee Capacity Test-

4 rounds of:

2:00 Burpees with HR @ or below 155BPM – DO NOT exceed 155BPM.

*Rest :30 between each round. Use this time to write down HR & amount of Burpees performed each round. To gauge HR during rest intervals, find your pulse immediately when the rest period begins. Then count from :10-:15 (5 seconds). Write down this number, and the amount of Burpees completed each round. FYI – 12 beats in :05 = 144BPM – 13 beats in :05 = 156BPM. Anything above 13 and you should slow your pace. Anything below 12 and you should speed up your pace.

Before you begin, do a 1:00 test/warmup – there is no set rest after the 1:00 test warmup. Also, note HR 1:00 AFTER finishing the test.

Friday, November 13, 2015

Happy Friday the 13th!

Skill: Metcon (AMRAP - Reps)
10min for Skill:
5/5/5 Strict Pull-ups/C2B/H2B
50 DU's
Simple & Sinister (Weight)
10min to complete 5/5 TGU, rest 1 min, 5 min to complete 100 SA KB SW; M: Simple = 24kg, Sinister = 48kg; F: Simple = 12kg, Sinister = 24kg; using same weight for both
Improve technique along with increasing weight on TGU +/or Swings!
Metcon (Time)
For time:
130 yard Tire Flip*
Bike x 130 C
*130yds = from back door to sidewalk or far parking lot
Alternative to Tire Flip = 130 Wall balls w/ 3 Burpees EMOM until finished, then bike

Thursday, November 12, 2015

111215 Thursday

Still a good day and a great way to say thank you to all our veteran's!

Matt 16 via crossfit.com

Matt 16 (Time)
For time:
16 deadlifts, 275 lb.
16 hang power cleans, 185 lb.
16 push presses, 135 lb.
Run 800 meters
16 deadlifts, 275 lb.
16 hang power cleans, 185 lb.
16 push presses, 135 lb.
Run 800 meters
16 deadlifts, 275 lb.
16 hang power cleans, 185 lb.
16 push presses, 135 lb.
DL - 275/185
HPC - 185/135
PP - 135/95
Can use 3 BBs or load single 45# bar with 45/25/45e/s for M weights, 25/10/10/25e/s for F weights

If too wet/cold to run, Bike x 1mile or Row x 1000m instead of Run

Tuesday, November 10, 2015

Tuesday 111015

TUESDAY 111015
Clean (10 x 3, EMOM @ 80% 1RM, FOR TECHNIQUE!)
Simple & Sinister (Weight)
10min to complete 5/5 TGU, rest 1 min, 5 min to complete 100 SA KB SW; M: Simple = 24kg, Sinister = 48kg; F: Simple = 12kg, Sinister = 24kg; using same weight for both

Bulgarian SB Challenge (Time)
For time:
5 x 10 Spinners + 10 Push-ups (hands on bag, chest touches bag)
Passing time = 3:30 or less
40/25#

Have fun!

Monday, November 2, 2015

3 position paused snatch (5x1)
1 Paused Snatch (at knee) + 1 Paused Hang Snatch + 1 Paused Hang Snatch from Power Position
Glute-Ham Raises (4X5 Weighted GH Raises)
Behind The Neck Jerk ( 4X3 BTN Push Jerks + 1 Heaving Snatch )
2k Row (Time)
Max Effort 2k Row

Thursday, October 29, 2015

Power Snatch (4 T&G Every 1:30 for 9:00 (7 total sets))
Metcon (AMRAP - Reps)
5 rounds of:

:45 ME Front Squats @ 80%
:15 Rest
:45 Shoulder Taps (back facing wall)
:15 Rest
record both
Metcon (Time)
For time:

15 Thrusters 120/80#
15 C2B Pullups
15 Bar-Facing Burpees
12 Thrusters 120/80#
12 C2B Pullups
15 Bar-Facing Burpees
9 Thrusters 120/80#
9 C2B Pullups
15 Bar-Facing Burpees
6 Thrusters 120/80#
6 C2B Pullups
15 Bar-Facing Burpees
3 Thrusters 120/80#
3 C2B Pullups
15 Bar-Facing Burpees

Monday, October 26, 2015

3 position paused snatch (5x1)
1 Paused Snatch (at knee) + 1 Paused Hang Snatch + 1 Paused Hang Snatch from Power Position
Glute-Ham Raises (4X5 Weighted GH Raises)
Behind The Neck Jerk (4X3 BTN Push Jerks + 1 Heaving Snatch Balance)
Karen (Time)
For Time: 
150 Wall-Ball Shots, 20# / 14#

Tuesday, October 20, 2015

3 Position Clean (1 Paused Clean+1 Paused Hang Clean+1 Paused HH)
3 Position Clean + 1 Jerk @ each position (from each position – power position, hang, floor)
Push Jerk ( Push Press + 2 Push Jerks + 3 Split Jerks )
Strict Toes-To-Bar (4X10 Strict TTB)
Handstand Push-ups (4X5 Strict HSPU + ME UB Kipping HSPU)
Metcon (Time)
1) 1X500M Row @ 90% – rest 1:1
2) 1X500M Row All Out – rest 1:1
3) 1X500M Row @ 90% – rest 1:1
4) 1X500M Row All Out – rest 1:1
5) 1X1000M Row @ same pace as #1

Monday, October 19, 2015

3 position SNATCH (all 3 sec paused)
power position, hang, floor
Glute-Ham Raises (Weighted GH Raises – rest 2:00)
Behind The Neck Jerk (BTN Push Jerks + 1 Heaving Snatch Balance)
Metcon (Time)
For time-

Row 1k
50 (steps) OH Walking Lunges 95/65#
50 6″ Target Burpees
50 Wall Ball @ 20#
25 Bar MU

Tuesday, October 13, 2015

paused clean (5X1 Paused Clean )
3 count pause at knee
Split Jerk (5X3 Split Jerk (with 3 count OH hold in split))
L-Sit (4X45 sec. (accumulated) L-Sit Hold – rest 90 sec.)
Handstand Push-ups (4X10 Strict HSPU – rest 90 sec.)
2k Row (Time)
Max Effort 2k Row
OR
Run Warm Up
3 RDS
Run 200m
15 kb swings
10 burpees
Metcon (Time)
5 rounds for time of:
185-lb. deadlifts, 10 reps
75-lb. snatches, 10 reps
10 handstand push-ups
75-lb. snatches, 10 reps

Monday, October 12, 2015

paused SNATCH (5X1  Paused Snatch)
3 count pause at knee
Glute-Ham Raises ( 4X8 GH Raises – rest 2:00)
Behind The Neck Jerk (4X1 BTN Jerk + 1 Heaving Snatch Balance + 1 OHS)
Nancy (Time)
5 Rounds for time of: 
400m Run 
15 Overhead Squats, 95# / 65#

Thursday, October 8, 2015

Power Snatch (EMOM for 7:00-  2 T&G Power Snatches – begin aroun)
Metcon (AMRAP - Reps)
5 rounds of:

:30 ME Front Squats @ 70% rounds 1&2, 80% rounds 3-5
:30 Rest
:30 Shoulder Taps (back facing wall)
:30 Rest
Metcon (Time)
5 rounds for time of:

20 Wall Balls 20/14#
10 Hang Power Snatches 95/65#
10 C2B Pullups

Monday, October 5, 2015

paused SNATCH (5X1 1 Paused Snatch + 1 Paused Hang Snatch)
3 count pause at knee
Glute-Ham Raises (4X5 Weighted GH Raise )
Behind The Neck Jerk ( 4X1 BTN Jerk + 1 Heaving Snatch Balance + 1 OHS)
Metcon (AMRAP - Reps)
4 rounds of:

2:00 ME Rope Climbs 15′
:30 Rest
2:00 ME Burpee Box Jumps 24/20″
:30 Rest

record both totals rope climbs and burpee BJ separate in comments

Tuesday, September 29, 2015

paused clean (paused SNATCH (5X1 1 Paused Snatch + 1 Paused Hang)
3 count pause at knee
Split Jerk (5X3 Split Jerk (with 3 count OH hold in split))
L-Sit (4X60 sec. Ring L-Sit Hold)
Handstand Push-ups ( 4X15 Strict HSPU )
Metcon (Time)
1) 2X500M Row @ 90% of fastest 500m – rest 1:2

2) 2X1000M Row @ same pace as #1 – rest 1:1

3) 2X500M Row @ AFAP – rest 1:1

*document each set in comments

Monday, September 28, 2015

paused SNATCH (5X1 1 Paused Snatch + 1 Paused Hang Snatch)
3 count pause at knee
Glute-Ham Raises (4X5 Weighted GH Raise – heavier than last week)
Behind The Neck Jerk (4X1 BTN Jerk + 1 Heaving Snatch Balance + 1 OHS)
Metcon (Time)
15-12-9 of:

Thrusters 135/95#
Bar Muscle-Ups

Thursday, September 24, 2015

Power Snatch (EMOM for 7:00-  2 T&G Power Snatches – begin 65%)
Metcon (AMRAP - Reps)
5 rounds of:

:30 ME Front Squats @ 75%
:30 Rest
:30 Shoulder Taps (back facing wall)
:30 Rest
Metcon (Time)
3 rounds for time of:

1k Row
50 6″ Target Burpees
25 Box Jump Overs 24/20″

Tuesday, September 22, 2015

paused clean ( 5X1 Paused Clean )
3 count pause at knee
Split Jerk ( 5X3 Split Jerk (with 3 count OH hold in split))
L-Sit (4X60 sec. L-Sit Hold)
Deficit Handstand Push-ups ( 4X15 Strict Deficit HSPU (use biggest deficit))
Metcon (AMRAP - Rounds and Reps)
12:00 AMRAP of:

20 Hang Power Snatches 95/65#
30 Wall Balls 20/14#

Monday, September 21, 2015

paused SNATCH (5X1 1 Paused Snatch + 1 Paused Hang Snatch)
3 count pause at knee
Glute-Ham Raises (4X5 Weighted GH Raise)
Behind The Neck Jerk (4X1 BTN Jerk + 1 Heaving Snatch Balance + 1 OHS)
Metcon (Time)
5 rounds of:

Run 200m
12 KB Thrusters 24/16kg (2 KBs)
16 KB Swings 24/16kg

Rest 1:1