Saturday 3-1-14

14.1
AMRAP 10 MIN
30 Double unders
15 Power Snatches (75#/55#)

Friday 2-28-14

AMRAP 10 MIN

25 Du's

5 Dead Lift (225#/135#)

Thursday 2-27-14

CrossFit Games Open Workout 12.1
AMRAP 7 MIN
BURPEES
   * Everyone find a jumping target that is 6" above an outreached hand.  Must touch with both hands each rep at top of burpee

Wednesday 2-26-14

"Helen"

3 rounds

400 m run

21 kb swings (53#/35#)

12 pull ups

Tuesday 2-25-14

Front Squat

7-7-7 [moderate weight]

then...

4 rounds

5 Overhead squats (135#/95#)

10 Toes to bar

Monday 2-24-14

This week is going to be the final week of our strength cycle.  It will be a "DE-LOAD" week.  You will see the word "Moderate" following the movements.  This means that we ARE NOT taking ourselves to failure, but instead going to weights we can perform with perfect form and technique.  This should also not make us sore the next day, but instead feel re-generative.  Please take the word "Moderate" seriously and don't get over zealous.

If you have been following the last two months consistently (coming more than 4 times a week), get ready to blow away your 1 rep maxes!

Push Jerk
5-5-5 [moderate weights]

then...

4 rounds
25 push ups
25 air squats

Saturday 2-22-14

I'm teams of two
Run 200 m 20 times holding 1 kb (53#/35#)
   * one member runs 1 200 m run then hands off to the next member and rests while that member runs their 200m with the Kb.

   * if there are an odd number of people run 10 - 200 m sprints with KB

Friday 2-21-14

21-15-9

Overhead squat  (115#/105#)

Box Jump (24"/20")

Then...

4 rounds 

100' Walking lunge with KB's (53#/35#)

100m Sprint

*perform lunges in gym then immediately sprint 100m.  jog back to gym and start again.  

Thursday 2-20-14

15 min to establish a 3 rep max Snatch

Then...

5 Rounds

3 Power Cleans (225#/135#)

10 Pull ups

Wednesday 2-19-14

AMRAP 4 MIN

1 lap around building 

Max Toes to bar

2 min rest

AMRAP 4 MIN

1 lap around building 

Max air squats

2 min rest

AMRAP 4 MIN

1 lap around building

Max toes to bar

2 min rest

AMRAP 4 MIN

1 lap around building 

Max air squats

*Score is total # of Toes to bar and Air Squats 

Tuesday 2-18-14

Back Squat [12 min cap]

2-2-2-2-2-2-2

Then...

5 rounds

6 Kb step ups [alternating feet] (45#/24")(26#/20")

8 Strict pull up

Monday 2-17-14

5 Sets

5 strict press + 5 Push press

Then...

4 Rounds

21 Air squats 

15 deadlifts (155#/105#)

9 Burpees over the bar

Saturday 2-15-14

"JLK"
6 Rounds for time

10 Jerks (155#/95#)
28 Lunges
7 Knees to elbow
600 M Run

Friday 2-14-14

AMRAP 8 Min

20 KB Swings (70#/53#)

1 Rope Climbs

Then...

5 Sets

Banded buddy sprint 100' forward then 50' backwards (NO REST BETWEEN).  Walk following 50' back to start and switch partners.  Do this 5 times each

Thursday 2-13-14

6 Sets for max load

2 Snatch high pulls + 1 Snatch + 1 Overhead Squat

5 Sets

Hang squat Clean + 2 Split Jerks 

Wednesday 2-12-14

"Karen"

150 wall balls (20#/14#)

Tuesday 2-11-14

Dead Lift

3-3-3-3-3-3

Then...

12-9-6-3

Front Rack Lunge (135#/95#)

Bar Muscle Up

Monday 2-10-14

Pause Thruster

3-3-3-3-3-3

Then...

4 Rounds 

8 Push press (185#/130#)

25 Push ups

Saturday 2-8-14

"Randy"

75 snatches (75#/55#)

Friday 2-7-14

10 Rounds

100 M Sprint

10 Air Squats

100 M sprint

10 HSPU's

Thursday 2-6-14

Hang Power Clean

5-5-5-5-5-5-5

Then...

AMRAP 12 MIN

3 Hanging Squat Clean (225#/135#)

6 Box Jump (30"/24")

Wednesday 2-5-14

"Jackie"

1000 M Row

50 Thrusters (45#/35#)

30 Pull ups

Tuesday 2-4-14

1 1/4 Front Squat

5-5-5-5-5-5-5

Pendlay Row

8-8-8-8

Monday 2-3-14

Strict press [5]

* 15 Min to establish a 5 rep max strict press

then...

4 Rounds

12 KB push press (53#)

25 Push ups