Saturday 2-1-14

"Jason"
100 Air squats
5 Muscle ups
75 Air squats
10 Muscle ups
50 Air Squats
15 Muscle ups
25 Air Squats
20 Muscle ups

Friday 1-31-14

3 Rounds

25 KB Swings (53#/35#)

200 M Run with kb

Thursday 1-30-14

Snatch 

2-2-2-2 (moderate weight)

*Focus more on PERFECT form and clean reps then heavy weight

then...

4 Sets

1 power clean + 2 push press  (moderate weight)

*Focus on solid receiving position and proper mechanics of the push press. 

 

Wednesday 1-29-14

FOR TIME

10 Pull ups

10 Burpees

10 Pullups

9 Burpees

10 Pull ups

8 burpees

10 pull ups

7 burpees

10 pull ups

6 burpees

10 pull up

5 burpees

10 pull ups

4 burpees

10 pull ups

3 burpees

10 pull ups

2 burpees

10 pull ups

1 burpee

Tuesday 1-28-14

Back Squat

3 X 7 (moderate weight)

Then...

Spend the remainder of the hour doing mobility.  Focus on a specific issue and ask the coach what to do to fix it.  Then attack it like you would a workout! 

Monday 1-27-14

This week begins our first "De-Load" phase of two that we discussed at the beginning of this cycle.  The weights you will be using are going to be "Moderate".  This means that we DO NOT want you to push to max weights for sets, but instead to go to a heavy, but comfortable weight.  You should not have soreness the next day or fail any reps during the workouts.  Please take this week seriously and allow your body to recover before heading into the next phase our cycle.  

You will also notice that the metcons will be be mostly body weight, or VERY light weight.  This is also to give the central nervous system a break and your muscles time to recover.  Hope you've been pushing hard through this last few weeks and are excited for the next few.  

Strict Press

3 X 5 (Moderate weight)

Then...

10 rounds

5 Push ups

10 toes to bar

Saturday 1-25-14

"McGhee"

AMRAP 30 MIN

5 DL (275#/195#)

13 Push ups

9 Box Jumps (24"/20")

Friday 1-24-14

15 min to find a 1RM Clean and Jerk

Then...

4 Rounds

100 M Sprint 

50 DU's

Thursday 1-23-14

7 Sets

1 power snatch + 1 Snatch grip push press + 1 Snatch balance

Then...

7 Sets

1 Power Clean + 1 Front Squat + 1 Push Press + 2 Split Jerks 

Wednesday 1-22-14

"Kelly"

5 Rounds

800 M Run

30 KB Swings

30 Pull ups

Tuesday 1-21-13

Back Squat

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

Then...

4 Rounds

4 Clean Grip Deadlifts (315#/225#)

25 sit ups

Monday 1-20-14

Push Jerk

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

Weighted push up (45#/25#)

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

* Do one set of 2 push jerks, rack the bar, have partner place a bumper on your back and perform 5 weighted pushups.  Rest as long as it takes your partner to complete the couplet.  

then...

15-12-9-6-3

Chest to bar pull

Clean and Jerk (135#/95#)

Push up

*This workout was performed on CrossFit.com on December 30, 2013.  Go check out the comments and see how your time compares to others around the world! 

Saturday 1-18-14

"JT"

21-15-9

HSPU

Ring dip

Push up

Friday 1-17-14

21-15-9
Squat Clean (135#/95#)
Burpee Box Jump (24"/20")

Thursday 1-16-14

6 Sets
1 Power Clean + 3 Split Jerks

Then...

AMRAP 15 MIN
12 Power Snatches (95#/65#)
200 M sprint

Wednesday 1-15-14

"Cindy"

AMRAP 20 min

5 pull ups

10 push ups

15 Air squats 

Tuesday 1-14-14

Deadlift [15 min]

3-3-3-3-3-3

Then...

4 Rounds

4 Backsquats (185#/115#)

   *taken from the ground, no rack

8 Back rack lunges

12 Toes 2 Bar 

Monday 1-13-14

Strict Press

3-3-3-3-3-3

Push up

20-20-20-20-20-20

* Perform the push ups immediately following your set of 3 strict press.  Rest 2 min between sets

Then...

5 Min AMRAP

KB Snatch (53#/35#)

* you may switch hands as many times as you would like, but you cannot put the KB down.  If at any point the KB touches the ground in the 5 Min, you must perform 10 burpees before continuing.  

Your score is your total number of snatches.

Saturday 1-11-14

"Murph"
For Time
Run 1 mile
100 pull ups
200 push ups
300 air squats
Run 1 mile

*This workout is done RXD by completing each movement before moving on to the next.  You may scale this workout by breaking up the pull ups, push ups, and air squats into manageable sets.
Example: Run 1 mile
                10 rounds
                10 pull ups
                20 push ups
                30 air squats
                Run 1 mile

Friday 1-10-14

12-9-6-3

Hanging power Snatch (155#/105#)

HSPU

Then...

Banded Partner resistance Sprints X 3 

   * This will be done in the back of the gym parking lot.  Please watch for cars and others sprinting.  Partner 1 will sprint then switch with partner 2.  Each person will perform 3 sprints, starting at the beginning of the parking lot to the last set of doors on the gym.  

Thursday 1-9-14

Muscle Snatch [15 Min] 

3-3-3-3-3-3-3

Then...

Hang Clean [15 Min]

3-3-3-3-3

Wednesday 1-8-14

"Karen"

For time

150 Wall Balls

Tuesday 1-7-14

Front Squat

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

Then...

AMRAP 15 MIN

5 Power Cleans (225#/135#)

200 M Sprint

10 Toes to Bar

Monday 1-6-13

Today we start a 2 month journey.  The end goal... STRENGTH! There will be two "de-load" phases throughout these next 2 months.

 During those two one week "de-load" phases it is VERY IMPORTANT that you not push yourselves to max weights.  You will see a "moderate" after a lot of the strength stuff we will be doing.  This means that you take the weights to something that is heavy, but does not slow you down or cause serious soreness the next day.

During the rest of the next two months we only ask one thing.... GO HARD! Push yourselves to find a new level every time you come in to the gym, and don't neglect leg day bro!  Here we go :)

[15 min cap]
Push Press
5-5-5-5-5-5-5
Strict pull up
(-2)

   * The push press and strict pull ups are meant to be done back to back.  Example: perform one set of 5 push press, rack the bar and immediately perform strict pull-ups stoping about 2 reps short of failure (-2).  Continue this progression for 7 sets with no more than 2 min rest in between sets.

Then...

21-15-9
Shoulder to overhead (135#/95#)
Box jump (24"20")

Saturday 1-4-14

   "DT"
    5 rounds
    12 deadlift (155#/105#)
    9 hanging power cleans
    6 push jerks

    Then...

    Deadlift
    3-3-2-2-1-1-1

Friday 1-3-14

   For time (10 min cap)
   Run 1 mile
 
   Then

   21-18-15-12-9-6-3
   Thruster (95#/65#)
   Ring dip

Thursday 1-2-14

   back squat
   3-3-2-2-1-1-1