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