Tuesday, March 31, 2015

Metcon (Weight)
Alternating EMOM for 14:00-

Three Position Clean (floor, hang, power position) + Jerk

*Begin at 60% of 1RM Clean & Jerk and add weight each minute until you can no longer complete the complex. When a miss occurs on the complex subtract 5-10# and complete the remainder of the EMOM.

15 Jumping Air Squats
Toes-To-Bar (4X1:00 ME TTB – rest 90 sec)
Behind The Neck Jerk (4X3 BTN Push Press + 2 Snatch Balances)
5k Run (Time)
Max Effort 5k Run

Monday, March 30, 2015

Alternating EMOM for 14:00-

1 Three Position Snatch (floor, hang, power position)*

*Begin at 60% of 1RM Snatch and add weight each minute until you can no longer complete the complex. When a miss occurs on the complex subtract 5-10# and complete the remainder of the EMOM.

10 6″ Target Burpees
Front Squat (5x3 3 count pause in rock bottom)
Ring Dips (3 counts down, in bottom, up, and at lockout)
Amanda (Time)
9-7-5 
Muscle-ups 
Snatch, 135#/95#
OR: CrossFit Games Open 15.5 (Time)
For Time:
27 Calorie Row
27 Thrusters, 95# / 65#
21 Calorie Row
21 Thrusters, 95# / 65#
15 Calorie Row
15 Thrusters, 95# / 65#
9 Calorie Row
9 Thrusters, 95# / 65#

Friday, March 27, 2015

Hang Snatch ( heavy but non-maximal (from the power position)
Metcon (No Measure)
2) Alternating EMOM for 10:00-

Row 7 Calories (all out)
7 Thrusters 95/65#
CrossFit Games Open 15.5 (Time)
For Time:
27 Calorie Row
27 Thrusters, 95# / 65#
21 Calorie Row
21 Thrusters, 95# / 65#
15 Calorie Row
15 Thrusters, 95# / 65#
9 Calorie Row
9 Thrusters, 95# / 65#

Thursday, March 26, 2015

Snatch (7x1 From Blocks (just above knee))
Clean (5x1 From Blocks (just above knee))
Split Jerk (5x1 From Blocks (or rack))
First  pull (Paused Clean First Pull 3 count pause at knee 110%)
Chest-To-Bar Pull-ups (4x ME)
5k Row (Time)
Max Effort 5k Row

Tuesday, March 24, 2015

Metcon (Weight)
Alternating EMOM for 14:00-

Three Position Clean (floor, hang, power position) + Jerk

*Begin at 60% of 1RM Clean & Jerk and add weight each minute until you can no longer complete the complex. When a miss occurs on the complex subtract 5-10# and complete the remainder of the EMOM.

15 Jumping Air Squats
Toes-To-Bar (4X1:00 ME)
Metcon (Calories)
With a 12:00 cap:

Row 50 Calories
30 Thrusters 105/70#
30 Bar Facing Burpees
20 Thrusters 105/70#
20 Bar Facing Burpees
10 Thrusters 105/70#
10 Bar Facing Burpees
Max Calorie Row with the remainder of the 12:00 cap.

Monday, March 23, 2015

1 Three Position Snatch (floor, hang, power position)*

*Begin at 60% of 1RM Snatch and add weight each minute until you can no longer complete the complex. When a miss occurs on the complex subtract 5-10# and complete the remainder of the EMOM.

10 6″ Target Burpees
Front Squat (3 count pause in rock bottom)
Ring Dips (3 counts down, in bottom, up, and at lockout)
Metcon (AMRAP - Reps)
5 rounds of:

1:00 ME Pistols (alternating)
1:00 ME HS Walk (no measure)
1:00 ME Box Jump Overs 24/20″
1:00 Rest
Metcon (Time)
For time:
70-lb. dumbbell snatches, 50 reps
15-foot rope climbs, 5 ascents
70-lb. dumbbell snatches, 40 reps
15-foot rope climbs, 4 ascents
70-lb. dumbbell snatches, 30 reps
15-foot rope climbs, 3 ascents
70-lb. dumbbell snatches, 20 reps
15-foot rope climbs, 2 ascents
70-lb. dumbbell snatches, 10 reps
15-foot rope climb, 1 ascent

Friday, March 20, 2015

Hang Snatch ( Take 15:00 to work to a heavy but non-maximal)
Metcon (Weight)
2) EMOM for 5:00 (5 total rounds):

3 Power Cleans – begin at 155/95 & add 10# each minute (final weight 195/135#)
3 Deficit HSPU – 4″ deficit
CrossFit Games Open 15.4 (AMRAP - Reps)
8-Minute ARMAP of:

3 Handstand Push-ups
3 Cleans, 185#/125#
6 Handstand Push-ups
3 Cleans, 185#/125#
9 Handstand Push-ups
3 Cleans, 185#/125#
12 Handstand Push-ups
6 Cleans, 185#/125#
15 Handstand Push-ups
6 Cleans, 185#/125#
18 Handstand Push-ups
6 Cleans, 185#/125#
21 Handstand Push-ups
9 Cleans, 185#/125#

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Thursday, March 19, 2015

Happy Thursday!

THURSDAY 31915
Warm-up
10-15min Mobility + 1000m Row for time
Back Squat (5-5-3-3-3-1-1-1-1-1 reps)

Metcon (Time)
50 Cal Row
50 Box Jumps
25 PC (135/95)
25 Burpees over Bar

Tuesday, March 17, 2015

Happy St. Patty's Day!

Partner Rowees
With a partner: 3 Rds, NFT, of:
250m Row
10 Burpees
Rower occupied at all times
Metcon (AMRAP - Reps)
Teams of 2 complete AMRAP 15min:
4 1-arm DB Snatches at 100/70 + 15/12 Calorie Row
One teammate completes a full round before switching.

***If no partner, perform warm-up & AMRAP on your own

Monday, March 16, 2015

Monday 031615

1Warmup:
3 Rounds of:
400m Run
10 DU's
10 Sit-ups
10 KB Swings @ 1.5/1 pood

Strength:
Push Jerk (5-5-3-3-3-1-1-1-1-1)

Metcon (Time):
Bowen

3 rounds for time of:
Run 800 meters
275-lb. deadlifts, 7 reps
10 burpee pull-ups
53-lb. single arm kettlebell thrusters, 14 reps (7 each arm)
20 box jumps, 24-inch box

Friday, March 13, 2015

Hang Snatch (Take 15:00 to work to a heavy but non-maximal )
Metcon (Time)
2) 4 rounds of:

3 Muscle-Ups
5 Thrusters 115/75#
15 Double-Unders
CrossFit Games Open 15.3 (AMRAP - Reps)
14-Minute AMRAP of:
7 Muscle-ups
50 Wall-Ball Shots, 20# / 14#
100 Double-Unders

Thursday, March 12, 2015

Snatch (Snatch From Blocks (just above knee))
Clean (Clean From Blocks (just above knee))
Split Jerk (Jerk From Blocks (or rack))
First  pull (3 count pause at knee) @ 110% of max from #2 )
Pistols (4X24)
Metcon (AMRAP - Reps)
12:00 AMRAP of:

20 Front Squats (no rack) 155/105#
20 Box Jump-Overs 24/20″
15 Front Squats (no rack) 185/125#
20 Box Jump-Overs 24/20″
10 Front Squats (no rack) 225/155#
20 Box Jump-Overs 24/20″
5 Front Squats (no rack) 275/185#
20 Box Jump-Overs 24/20″

Tuesday, March 10, 2015

Metcon (Weight)
Alternating EMOM for 14:00-

Three Position Clean (floor, hang, power position) + Jerk

*Begin at 60% of 1RM Clean & Jerk and add weight each minute until you can no longer complete the complex. When a miss occurs on the complex subtract 5-10# and complete the remainder of the EMOM.

15 Jumping Air Squats
Handstand Walk (4X1:00 ME HS Walk – rest 90 sec.)
Push Press (4X3 BTN Push Press + 2 Snatch Balances)
Metcon (AMRAP - Reps)
1) 5 rounds of:

:30 ME Power Clean & Push Jerk @ 70% (of 1rm Power Clean & Push Jerk)
:30 Rest
:30 ME Double-Unders
:30 Rest
Metcon (AMRAP - Rounds and Reps)
2) At a conversational pace or 150BPM (work hard, but maintain an exertion level that would allow you to carry on a conversation without breathing hard)-

30:00 AMRAP of:

40 6″ Target Burpees
40 Wall Balls 20/14#

Monday, March 9, 2015

Metcon (Weight)
Alternating EMOM for 14:00-

1 Three Position Snatch (floor, hang, power position)*

*Begin at 60% of 1RM Snatch and add weight each minute until you can no longer complete the complex. When a miss occurs on the complex subtract 5-10# and complete the remainder of the EMOM.

10 6″ Target Burpees
Paused Front Squat (3 count pause in rock bottom)
Ring Dips (3 counts down, in bottom, up, and at lockout)
Metcon (AMRAP - Reps)
1) With a 10:00 cap…

75 Calorie Row

Then, AMRAP (in the remainder of the 10:00) of:

30 Thrusters 105/70#
7 Muscle-Ups

Rest 2:00 between 1 and 2.

2) 2:00 ME Strict HSPU

Friday, March 6, 2015

Alternating Every :30 for 6:00 (6 total rounds):

Rounds 1&2-
2 OHS 115/75#
3 Strict Pullups

Round 3&4-
3 OHS 115/75#
3 Pullups (kipping or butterfly)

Round 5&6-
4 OHS 115/75#
3 C2B Pullups (kipping or butterfly)
CrossFit Games Open 14.2 and 15.2 (AMRAP - Reps)
Includes Masters up to 54 years old

0:00 - 3:00
2 Rounds of:
10 Overhead Squats, 95# / 65#
10 Chest-To-Bar Pull-ups

3:00 - 6:00
2 Rounds of:
12 Overhead Squats, 95# / 65#
12 Chest-To-Bar Pull-ups

6:00 - 9:00
2 Rounds of:
14 Overhead Squats, 95# / 65#
14 Chest-To-Bar Pull-ups

The ladder will ascend every 3-minutes until the athlete can not complete the ladder.

Thursday, March 5, 2015

Snatch ( 7X1 Snatch From Blocks (just above knee))
Clean (5X1 Clean From Blocks (just above knee))
Push Jerk (5X1 Jerk From Blocks (or rack))
First  pull (4X3 Paused Clean First Pull (3 count pause at knee)
Chest-To-Bar Pull-ups (10-15 complete in unbroken sets if possible, )
Metcon (AMRAP - Reps)
12:00 AMRAP of:

20 Power Clean & Push Jerks 135/95#
20 Box Jump-Overs 24/20″
15 Power Clean & Push Jerks 155/105#
20 Box Jump-Overs 24/20″
10 Power Clean & Push Jerks 185/125#
20 Box Jump-Overs 24/20″
5 Power Clean & Push Jerks 225/155#
20 Box Jump-Overs 24/20″

*If all reps are completed, repeat the final round (5 PC&PJ/20 BJO) for the remainder of the 12:00.

Tuesday, March 3, 2015

Metcon (Weight)
Alternating EMOM for 14:00-

Three Position Clean (floor, hang, power position) + Jerk

*Begin at 60% of 1RM Clean & Jerk and add weight each minute until you can no longer complete the complex. When a miss occurs on the complex subtract 5-10# and complete the remainder of the EMOM.

15 Jumping Air Squats
Metcon (Time)
1) 5 rounds of:

:30 ME Thrusters 105/70#
:30 Rest
:30 ME Double-Unders
:30 Rest

*Rest as needed between 1 and 2.

2) At a conversational pace or 150BPM (work hard, but maintain an exertion level that would allow you to carry on a conversation without breathing hard)-

5 rounds of:

50 6″ Target Burpees
20 KB Swings 24/16kg
7/5 Muscle-Ups

Monday, March 2, 2015

Apparel orders due Monday, March 2nd!
Metcon (Weight)
Alternating EMOM for 14:00-

1 Three Position Snatch (floor, hang, power position)*

*Begin at 60% of 1RM Snatch and add weight each minute until you can no longer complete the complex. When a miss occurs on the complex subtract 5-10# and complete the remainder of the EMOM.

10 6″ Target Burpees
Front Squat (5X3 Paused (3 count pause in rock bottom) – heavy )
Ring Dips (Tempo(3 counts down, in bottom, up, and at lockout)

Metcon (AMRAP - Rounds and Reps)
1) 12:00 AMRAP of:

50 Wall Balls 20/14#
50 Calorie Row

Rest 2:00 between 1 and 2.

2) 2:00 ME Strict HSPU