10-24-17

WOD:

“Angie” 100 pull-ups 100 push-ups 100 sit-ups 100 squats

Post wod: 5 down and back sled pushes

Comp Rx:

1. Strict Handstand Push-ups  2 Rounds: 55% of Max Unbroken Strict Handstand Push-ups 45% of Max Unbroken Strict Handstand Push-ups 35% of Max Unbroken Strict Handstand Push-ups

*Rest as little as needed between unbroken sets, and rest 2:00 between rounds.

2. Conditioning For Time: 400 Meter Run, 30 Wall Balls (20/14), 30 Box Jumps (24/20) 400 Meter Run, 21 Kettlebell Swings (53/35), 12 Pull-Ups 400 Meter Run, 21 Kettlebell Swings (53/35), 12 Pull-Ups 400 Meter Run, 30 Wall Balls (20/14), 30 Box Jumps (24/20)

3. Midline For Time: 50 Strict Toes to Bar

10-23-17

WOD:

7 min EMOM 1 Hang PC + 1 Hang Sq Cl

2 RDS 400m Run 15/12 Cal Row 12 Sq Cl 135/95

Comp Rx:

1. Ring Muscle-Ups 2 Rounds: 45% of Max Unbroken Muscle-ups 35% of Max Unbroken Muscle-ups 25% of Max Unbroken Muscle-ups

*Rest as little as needed between unbroken sets, and rest 2:00 between rounds.

2. Conditioning For Time: 15-12-9 Calorie Row Power Snatch (95/65)

directly into…

15-12-9 Calorie Bike Clean and Jerks (95/65)

3. Squat Snatch On the Minute x 12 (3 Rounds): Minute 1 – 3 Reps @ 74% Minute 2 – 2 Reps @ 79% Minute 3 – 1 Rep @ 84% Minute 4 – Rest

4. Back Squat 2 Rounds: 5 Reps @ 80% 3 Reps @ 84% 1 Rep @ 88%

Rest 2:00 between each set of squats

10-20-17

WOD:

For Time: 20 BS 225/155 1 Mike Run 20 BS 225/155

Then, Durante Core

Comp Rx:

1. Deadlift On the Minute x 7 3 Deadlifts Build each set

2. Conditioning 4 Rounds For Time: 21 Deadlifts (135/95) 15 Box Jump Overs (24/20) 9 Push Jerks (135/95)

3. Conditioning On the 2:00 x 5 (10 Minutes) 25/18 Calorie Row Any time remaining in interval: Max Wallballs (20/14)

10-19-17

WOD:

15 min AMRAP 12 DB Step Back Lunges 50/35 9 DB C&J 6 Bar MU – Scaled is Burpee C2B Pull-ups

Cash Out: 2 min AMRAP Max DU

 

Comp Rx:

Active Recovery

10-18-17

WOD:
 
4 x 800m Run
– Rest 3 minutes
 
Comp Rx:
 
1. Conditioning
2 Rounds:
400m Run
21/15 Calorie Bike
12 Squat Cleans (135/95)
 
2. Barbell Cycling
2 Rounds:
10 Power Cleans (185/135)
10 Front Squats (185/135)
10 Push Jerks (185/135)
Rest 2:00
 
3. Double Under Practice
AMRAP 2:
Double Unders

10-17-17

WOD:
 
“Macho Man”
EMOM for as long as possible (10 min minimum)
3 PC 185/135
3 FS 185/135
3 PJ 185/135
 
*Athletes encouraged to start heavy then strip bar if needed
 
Accessory:
 
2 Sets:
25 GHDs
50 Abmat Sit-ups
100m KB Front Rack Carry
 
Comp Rx:
 
1. Strict Handstand Push-ups
2 Rounds:
50% of Max Unbroken Strict Handstand Push-ups
40% of Max Unbroken Strict Handstand Push-ups
30% of Max Unbroken Strict Handstand Push-ups
*Rest as little as needed between unbroken sets and rest 2:00 between rounds.
 
2. Conditioning
AMRAP 4:
27/20 Calorie Row
27 Burpees
27 Chest to Bar Pull-ups
rest 4 minutes
AMRAP 4:
21/15 Calorie Row
21 Burpees
21 Toes to Bar
rest 4 minutes
AMRAP 4:
15/10 Calorie Row
15 Burpees
15 Pull-ups
 
3. Midline
3 Rounds For Quality:
21 Calorie Ski Erg
15 Med-ball GHD Sit-Ups (20/14)
9 Glute Ham Raises

10-16-17

WOD:
 
5 rounds for time of:
20 Wall Balls 20/14 (20-lb. ball to 10-ft. target, 14-lb. ball to 9-ft. target)
20 Sumo Deadlift High Pulls 75/55
20 Box Jumps 20/16
20 Push Press 75/55
20 Cal Row
Rest 1 minute
 
Comp Rx:
 
1. Power Snatch
3 Reps @ 50%
3 Reps @ 55%
2 Reps @ 60%
2 Reps @ 65%
1 Rep @ 70%
1 Rep @ 75%
 
then
 
5×1 to build to a heavy single
 
2. Conditioning
For Time:
30 Power Snatches (135/95)
 
3. Back Squat
2 Rounds:
5 Reps @ 78%
3 Reps @ 82%
1 Rep @ 86%
Rest 2:00 between each set of squats
 
4. Ring Muscle-Ups
3 Rounds:
40% of Max Unbroken Muscle-ups
30% of Max Unbroken Muscle-ups
20% of Max Unbroken Muscle-ups
*Rest as little as needed between unbroken sets and rest 2:00 between rounds.

10-13-17

WOD:

21-15-9 DL 225/155 Ring Dips

*Rx+ – Strict Ring Dips

Post WOD: 5 x 6 HSPU *Rx+ – Strict HSPU

 

Comp Rx:

1. Conditioning 3 Rounds: 75 Double Unders 50 Air Squats 15 Power Cleans (135/95)

2. Split Jerk On the Minute x 10 Build to a Heavy Split Jerk

3. Front Squat On the Minute x 10 Build to a Heavy Front Squat

4. Gymnastics Conditioning  5 Rounds: 60 seconds Light Row 45% of Max Kipping Handstand Push-ups

10-12-17

WOD:

800m Run Then, 6 RDS 3 PC 135/95, 6 Push-ups, 9 Air Squats

400m Run Then, 4 RDS 3 PC, 6 Push-ups, 9 Air Squats

200m Run Then, 2 RDS 3 PC, 6 Push-ups, 9 Air Squats

 

Comp Rx:

Active Recovery

10-11-17

WOD:

20 mins 3 Squat Snatches (65%) 2 Squat Snatches (70%) 1 Squat Snatch (75%)

Work up to heavy 1 rep

Then, 75 KBS 55/35 for time

 

Comp Rx:

1. Overhead Squat Build to a Heavy Set of 3

2. Conditioning AMRAP 3 21 Overhead Squats (95/65) 21 Burpee Over the Erg Max Calorie Row Rest 3:00 AMRAP 3 18 Overhead Squats (115/80) 18 Burpee Over the Erg Max Calorie Row Rest 3:00 AMRAP 3 15 Overhead Squats (135/95) 15 Burpee Over the Erg Max Calorie Row

10-10-17

WOD:

“Karen” 150 Wallballs 20/14

 

Comp Rx:

1. Strict Handstand Push-ups  3 Rounds: 40% of Max Unbroken Strict Handstand Push-ups 30% of Max Unbroken Strict Handstand Push-ups 20% of Max Unbroken Strict Handstand Push-ups *Rest as little as needed between unbroken sets, and rest 2:00 between rounds.

2. Deadlift Build to a Heavy Set of 5

3. Conditioning On the Minute x 12 (4 Rounds) 1st: 15 Deadlifts (225/155) 2nd: 15 GHD Sit-Ups 3rd: Max Calorie Bike

4. Midline Accumulate 75 Weighted Hip Extensions (35/25)

10-9-17

WOD:
 
21-15-9
PC 135/95
PJ 135/95
Cal Row
 
Then, 5×5 Weighted Pull-ups
 
 
Comp Rx:
 
1. Conditioning
“Fight Gone Bad”
3 Rounds for Max Reps, resting 1:00 between:
1:00 Wallballs (20/14)
1:00 Sumo Deadlift High Pulls (75/55
1:00 Box Jumps (20)
1:00 Push Press (75/55)
1:00 Calorie Row
 
2. Squat Snatch
On the Minute x 12 (3 Rounds)
Minute 1 – 2 Reps @ 70%
Minute 2 – 2 Reps @ 73%
Minute 3 – 2 Rep @ 76%
Minute 4 – Rest

10-6-17

WOD:
 
3 RDS
500m Row
12 DL 275/180
21 BJ 30/24
 
Accessory:
 
4 Sets
5 Strict T2B
10 Sit-ups
15 GHD
 
 
Comp Rx:

1. Kipping Handstand Pushups
5 Rounds:
60 Seconds Light Row
40% of Max Kipping Handstand Push-ups
 
2. Clean and Jerk
On the Minute x 9 (3 Rounds) –
Hang Squat Clean + Squat Clean + Split Jerk
Minute 1 – 73%
Minute 2 – 78%
Minute 3 – 83%
 
Rest 2:00
 
On the Minute x 3 (1 Round)
Squat Clean + Split Jerk
84 – 86 – 88%
 
3. Front Squat
6 Sets of 2:
Sets 1 & 2 – 78%
Sets 3 & 4 – 83%
Sets 5 & 6 – 88%
 
4. Conditioning
Teams of 2
AMRAP 20:
9 Calorie Assault Bike
12 Calorie Row
9 Kettlebell Swings (70/53)
 
*Partners complete full rounds

10-5-17

WOD:

7 x 3 OHS into Snatch Balance

Cash Out: 2:00 Max Cals on Assault Bike

 

Comp Rx:

Active Recovery

10-4-17

WOD:

Team Series #8 For Time: 1000m Row 50 Thrusters 45/35 30 C2B

*One athlete works at a time. First athlete must complete all work before second athlete starts.

Comp Rx:

1. Barbell Cycling 5 Clusters (135/95) 3 Clusters (155/105) 1 Cluster (185/125) Rest 2:00 5 Clusters (155/105) 3 Clusters (185/125) 1 Cluster (205/135) Rest 2:00 5 Clusters (185/125) 3 Clusters (205/135) 1 Cluster (225/145)

2. Conditioning AMRAP 15: 15 Toes to Bar 12 Dumbbell Reverse Lunges (50/35) 9 Dumbbell Clean and Jerks (50/35)

3. Gymnastics 5 x 12 Unbroken Chest to Bar Pull-Ups Rest as needed between sets

10-3-17

WOD:

5 RDS 200m Run 30 DU 9 HPC 135/95

Comp Rx:

1. Strict Handstand Pushups 3 Rounds: 35% of Max Unbroken Strict HSPU 25% of Max Unbroken Strict HSPU 15% of Max Unbroken Strict HSPU

*Rest as little as needed between unbroken sets, and rest 2:00 between rounds.

2. Conditioning 50/35 Calorie Assault Bike 100 Double-Unders 800m Wreckbag Run (50/35) 100 Double-Unders 50/35 Calorie Assault Bike

3. Row Conditioning On the Minute x 6: 40 seconds on / 20 off Rest 1:00 On the Minute x 4: 40 seconds on / 20 off Rest 1:00 On the Minute x 2: 40 seconds on / 20 off

*On calories. First time for Open athletes.

10-2-17

WOD:

Every 3:00 for 4 RDS: 15/12 Cal Row 10 BF Burpees Max PP in Remaining Time 115/80

Then, 5 down and back sled pushes

 

Comp Rx:

1. Ring Muscle-Ups 3 Rounds: 35% of Max Unbroken Muscle-ups 25% of Max Unbroken Muscle-ups 15% of Max Unbroken Muscle-ups

*Rest as little as needed between unbroken sets, and rest 2:00 between rounds.

2. Conditioning 3 Rounds: 30 Hang Power Cleans (115/80) 30 Wall Balls (20/14) 30 Calorie Row

3. Squat Snatch On the Minute x 12 (3 Rounds) Minute 1 – 3 Reps @ 72% Minute 2 – 2 Reps @ 77% Minute 3 – 1 Rep @ 82% Minute 4 – Rest

4. Back Squat 2 Rounds: 7 Reps @ 74% 5 Reps @ 78% 3 Reps @ 82%

Rest 2:00 between each set of squats

9-29-17

WOD:

Team Series #6

21-15-9

Synhro DB Snatches 50/35 (Scaled 35/25) Synchro Bar MU (Synchro Pull-ups) *Must have chin over bar at the same time

Cap 30 minutes

Accessory Work

“Durante Core” 4 RDS 10 Follow Rocks 10 V-ups 10 Tuck-ups 10 Hollow Holds

 

Comp Rx:

1. Handstand Pushup Test Max Kipping Handstand Push-ups

2. Clean and Jerk On the Minute x 9 (3 Rounds): Hang Squat Clean + Squat Clean + Split Jerk Minute 1 – 70% Minute 2 – 75% Minute 3 – 80%

Rest 2:00

On the Minute x 3 (1 Round): Squat Clean + Split Jerk 82 – 84 – 86%

3. Front Squat 6 Sets of 2: Sets 1 & 2 – 75% Sets 3 & 4 – 80% Sets 5& 6 – 85%

4. Conditioning 3 Rounds: 500 Meter Row 12 Deadlifts (275/185) 21 Box Jumps (30/24)

9-28-17

WOD:

800m Run

50 OHS 45/35

800m Run

50 Pull-ups

800m Run

50 FS 45/35

 

Comp Rx:

Active Recovery

9-27-17

WOD:

9-15-21-15-9 DB Thrusters 50/35 200m Run

Accessory Work: 3 Sets 3 Wall Walks – Hold for 5 seconds in handstand 10 Strict Ring Dips

 

Comp Rx:

1. Barbell Cycling For Time: 10 Power Snatches (135/95) 8 Power Snatches (155/105) 6 Power Snatches (175/125) 4 Power Snatches (195/140) 2 Power Snatches (215/150)

2. Push Press Heavy 5 Heavy 4 Heavy 3 Heavy 2 Heavy 1

3. Conditioning On the 3:00 x 4 Rounds 20/15 Calorie Row 15 Barbell Facing Burpees Max Push Presses (135/95) in time remaining No rest between rounds

4. Gymnastics 5 x 10 Unbroken Chest to Bar Pull-Ups Rest as needed between sets

9-26-17

WOD:

4 min AMRAP

3 RDS 12 DL 95/65 9 HPC 6 PJ – then – Max Cal Row

Rest 4 Min

4 min AMRAP

2 RDS 12 DL 115/80 9 HPC 6 PJ – then – Max Cal Row

Rest 4 Min

4 min AMRAP

1 RD 12 DL 135/95 9 HPC 6 PJ – then – Max Cal Row

 

Comp Rx:

1. Handstand Push-up Test Max Strict Handstand Push-ups

2. Conditioning 5 Rounds: 200 Meter Run 30 Double Unders 9 Hang Squat Cleans (115/80)

3. Midline For Quality: 21-18-15-12-9 Weighted Abmat Sit-Ups (25/15) Weighted Hip Extensions (25/15)

9-25-17

WOD:

10-5-3-1-1-3-5-10 Front squats into back squats First 4 sets are FS, second 4 are BS

Comp Rx:

1. Ring Muscle-Up Test Max Set 1 attempt

2. Conditioning AMRAP 18: 18 Calorie Row 15 Wall Balls (20/14) 12 Dumbbell Snatches (50/35) 9 Toes to Bar

3. Pause Overhead Squat Build to a Moderate Single 3 second pause

4. Squat Snatch On the Minute x 12 (3 Rounds) Minute 1 – 3 Reps @ 70% Minute 2 – 2 Reps @ 75% Minute 3 – 1 Rep @ 80% Minute 4 – Rest

5. Back Squat 2 Rounds: 7 Reps @ 72% 5 Reps @ 76% 3 Reps @ 80% Rest 2:00 between each set of squats

9-7-17

Strength:

Handstand Walk Practice

Scaling Options: Partner wheelbarrow or partner wheelbarrow w/ feet on shoulders in pike position

WOD:

21-15-9

FS 185/135

GHD w/ 14# WB

 

Comp Rx:

Active Recovery

9-5-17

WOD:

7 Min AMRAP 3 Squat Cleans 205/135 5 BJ 30/24

 

Comp Rx:

1. Gymnastics Conditioning 15 Strict Handstand Push-ups rest 1 min 12 Strict Handstand Push-ups rest :45 9 Strict Handstand Push-ups rest :30 6 Strict Handstand Push-ups rest :15 6 Strict Handstand Push-ups

2. Conditioning  Every 3:00 for 7 Rounds: 400 Meter Run 12 Toes to Bar

9-1-17

WOD:

4 RDS 400m Run 15 HSPU 3 Rope Climbs

 

Comp Rx:

1. Power Clean + Power Jerk 60%/3 70%/3 (75%/3)2

2. Clean Grip Dead Lift (85%/5)5

*3 second pause in power position

3. Front Squat Work to a Heavy Single

4. Conditioning  For Time: 800 Meter Run 30 Calorie Row 25 Burpees 20 Clusters (115/80)

8-31-17

WOD

5 min AMRAP 50/35 Cal Row Max RDS 3PC + 3FS + 3 PS 115/85

– Rest 5 min –

5 min AMRAP 35/25 Cal Row Max RDS 3PC + 3FS + 3 PS 135/95

– Rest 5 min –

5 min AMRAP 20/15 Cal Row Max RDS 3PC + 3FS + 3 PS 155/105

 

Comp Rx:

Active Recovery

8-30-17

WOD:

Deadlift 13-11-9-7-5-3 (work up to heavy)

*Rest 2-3 minutes between each set. Reps will be unbroken.

 

Comp Rx:

1. Push Press (70%/5)3 (75%/5)2

2. Jerk from Rack 65%/3 70%/3 75%/3 (80%/2)2

3. Romanian Deadlift 55%/5 60%/5 (65%/5)3 Percentages are off Back Squat 1RM

4. Conditioning 5 Rounds: Max Bodyweight Bench Press Max Strict Pull-Ups

*Athlete moves directly from the Bench to Pull-ups.

Rest 3:00 between rounds.

8-29-17

WOD:

3 RDS 500m Row 12 Burpees 21 BJ 24/20

Comp Rx:

1. Gymnastics Conditioning 15 Strict HSPU rest 1 min 12 Strict HSPU rest :45 9 Strict HSPU rest :30 6 Strict HSPU rest :15 3 Strict HSPU

2. Conditioning  AMRAP 4:00, rest 4:00: 400 Meter Run 25/20 Calorie Assault Bike (27/20 Calorie Schwinn) Max Power Snatches (75/55)

AMRAP 4:00, rest 4:00: 400 Meter Run 20/15 Calorie Assault Bike (21/15 Calorie Schwinn) Max Power Snatches (95/65)

AMRAP 4:00: 400 Meter Run 15/10 Calorie Assault Bike (15/10 Calorie Schwinn) Max Power Snatches (115/80)

8-28-17

WOD:

“Rich”

13 Squat Cleans 155/105 10 RDS 10 Pull-ups 100m Sprint

then,

13 Squat Cleans 155/105

 

Comp Rx:

1. Power Snatch 60%/3 70%/3 (75%/3)2

2. Snatch Grip Dead Lift (85%/5)5 3 Second Pause in Power Position

3. Back Squat Work to a Heavy Single

4.Conditioning AMRAP 18: 30 Thrusters (95/65) 30 Box Jumps (24/20) 30/21 Calorie Row 30 Toes to Bar

8-24-17

WOD:

4 RDS Tabata (each exercise) Abmat Sit-ups DL 155/105 Abmat Sit-ups DL 155/105

– Rest 5 min –

4 RDS Tabata (each exercise) Row Push-ups Row Push-ups

 

Comp Rx:

Active Recovery

8-23-17

WOD:

50 WB 20/14 50 DU 40 BJ 24/20 40 T2B 30 C2B 30 BF Burpees 20 Cleans 145/100 20 Jerks 145/100 10 Snatches 145/100 10 MU

 

Comp Rx:

1. Power Clean (70%/5)3 (75%/3)2

2. Power Jerk (70%/5)3 (75%/3)2

3. Push Press (75%/5)5

4. Conditioning AMRAP 5 50/35 Calorie Row AMRAP Macho Man (135/95) rest 5 minutes AMRAP 5 35/25 Calorie Row AMRAP Macho Man (155/105) rest 5 minutes  AMRAP 5 20/15 Calorie Row AMRAP Macho Man (185/135)

“Macho Man” – 3 Power Cleans, 3 Front Squats, 3 Push Jerks

8-22-17

WOD:

“Boat Race”

3 RDS 500m Row 400m Run

– Rest 3 min between each round –

 

Comp Rx:

1. Barbell Conditioning  For Time: 10 Snatches (115/80) change weights 8 Snatches (135/95) change weights 6 Snatches (155/105) change weights 4 Snatches (185/135) change weights 2 Snatches (205/145)

2. Conditioning  3 RFT: 400 Meter Run 21 Kettlebell Swings (53/35) 12 Pull-Ups

8-21-17

WOD:

10 mins to establish a heavy PP

then
7 min EMOM 
3 PP @80%
10 mins to establish a heavy 3 rep BS
then
7 min EMOM
5 BS @80%
 

8-18-17

WOD:

3 RDS 15 PS 95/65 50 DU

– Rest 5 min –

Strict Pull-ups

10-9-8-7-6-5-4-3-2-1

Comp Rx:

1. Snatch 60%/2 65%/2 70%/2 (75%/1)5

2. Clean and Jerk  60%/2 65%/2 70%/2 (75%/1)5

3. Front Squat (70%/5)3

4. Conditioning 3 RFT: 10 Chest to Bar Pull-ups 10 Front Squats (165/110) 10 Burpees

8-17-17

WOD:

5 RDS 200m Farmer’s Carry 20 Deficit Push-ups on DB 10 PJ 50/35

Comp Rx:

Active Recovery

8-16-17

WOD:

AMRAP 3:00 21 Cal Row 21 Lateral Burpees Max Thrusters 75/55

– Rest 3 min –

AMRAP 3:00 18 Cal Row 18 Lateral Burpees Max Thrusters 95/65

– Rest 3 min –

AMRAP 3:00 15 Cal Row 15 Lateral Burpees Max Thrusters 115/80

– Rest 3 min –

AMRAP 3:00 12 Cal Row 12 Lateral Burpees Max Thrusters 135/95

 

Comp Rx:

1. Hang Power Clean (70%/3)3

2. Clean Pull  (80%/3)3

3. Back Squat  (75%/5)3

4. Conditioning 4 x :20 seconds on, :10 seconds off Sit-ups Deadlifts (155/105) Sit-ups Deadlifts (155/105)

Complete all 4 sets of one movement before  advancing to next.

8-15-17

WOD:

7 Set of Clean Complex Clean + High Hang Clean + Hang Squat Clean 50%, 55%, 60%, 65%, 70%, 75%, 80% of Squat Clean

– then –

10 min to find 1RM Clean & Jerk

 

Comp Rx:

1. Barbell Conditioning  EMOMx8 3 Power Cleans + 3 Front Squats + 3 Push Jerks (155/105)

2. Conditioning  AMRAP 4 15-12-9 Wallballs (20/14) Chest to Bar Pull-ups Max Calorie Bike in time remaining

rest 4 minutes

AMRAP 4 15-12-9 Wallballs (20/14) Toes to Bar Max Calorie Bike in time remaining

rest 4 minutes

AMRAP 4 15-12-9 Wallballs (20/14) Pull-ups Max Calorie Bike in time remaining

8-11-17

CrossFit Games Triple-G Chipper
For time:
100 pull-ups
80 GHD sit-ups
60 single-leg squats, alternating
40-cal. row
20 push presses, 100 / 70-lb. dumbbell
Beginner
For time:
50 jumping pull-ups
40 AbMat sit-ups
30 single-leg box squats, alternating
20-cal. row
10 single arm-push presses
Men use a 35-lb. dumbbell, complete 5 reps with each arm
Women use 20-lb. dumbbell, complete 5 reps with each arm
Intermediate
For time:
70 pull-ups
60 GHD sit-ups to parallel
50 single-leg squats, alternating
40-cal. row
20 single-arm push presses
Men use a 70-lb. dumbbell, 40-cal row
Women use a 55-lb. dumbbell, 30-cal row

8-10-17

WOD:

5×5 Weighted Strict Ring Dips

7 min AMRAP Max C&J 155/105 OTM 7 WB *Start w/ 7 WB

 

Comp Rx:

Active Recovery – Roll out/stretch

10min Bike or Row

8-9-17

WOD:

3 RDS 10 FS 185/135 20 C2B 50 DU

Comp Rx:

1. Power Clean  (70%/5)5

2. Power Jerk  (70%/5)5

3. Push Press  (70%/5)5

4. Conditioning For Time: 15-10-5 Kettlebell Swings (70/53) Toes to Bar

800 Meter Wreckbag Run (50/35)

5-10-15 Kettlebell Swings (70/53) Toes to Bar

8-8-17

WOD:

21-15-9 Cal Row KBS 53/35 OHS 75/55

3 RDS 10 Evil Wheels 10 Hollow Rocks 10 Supermans

 

Comp Rx:

1. Barbell Conditioning  EMOMx6 3 Power Cleans + 3 Front Squats + 3 Push Jerks (155/105)

2. Conditioning  AMRAP 3, Rest 3:00 21 Calorie Row 21 Erg Burpees Max Thrusters (75/55)

AMRAP 3, Rest 3:00 18 Calorie Row 18 Erg Burpees Max Thrusters (95/65)

AMRAP 3, Rest 3:00 15 Calorie Row 15 Erg Burpees Max Thrusters (115/80)

AMRAP 3 12 Calorie Row 12 Erg Burpees Max Thrusters (135/95)

8-7-17

WOD:

31 Heroes

Teams of 2:

31 min AMRAP 8 Thrusters 155/105 6 Rope Climbs 11 BJ 30/24

Partner 1 does AMRAP while partner 2 does 400m Run. When partner 2 completes run, they resume AMRAP where partner one left off, and partner one starts 400m Run.

 

Comp Rx:

1. Snatch 70%/2 75%/2 80%/2 85%/2 90%/1 95%/1

2. Snatch Pull (110%/2)4

3. Back Squat (85%/5)5

4. Conditioning  3 RFT: 400 Meter Run 15 Clean and Jerks (115/80) 75 Double-Unders

8-4-17

WOD:

For Time:

Dumbbells 50/35 50 Reps 1 Push-up on DB 1 DB Row Right 1 DB Row Left 1 PC 1 Thruster

July marks the one year anniversary of Matt, Pat, and Christian becoming owners of CrossFit Tampa Bay, and of Matt becoming head coach. To celebrate the occasion, a WOD was created based off of all three coaches’ favorite lifts: Matt’s being thrusters, Pat’s being push-ups, and Christian’s being power cleans. In true CrossFit fashion, you may just see this WOD again next year 😉

Comp Rx:

1. Clean and Jerk 70%/2 75%/2 80%/2 85%/1 (90%/1)3

2. Clean Pull (107%/3)4

3. Front Squat (83%/5)5

4. Conditioning 3 RFT: 10 Front Squats (185/135) 20 Chest to Bar Pull-Ups 50 Double Unders

8-3-17

WOD:

8min AMRAP Ascending Ladder

PC 155/105       BJ 24/20

1 PC, 15 BJ 2 PC, 15 BJ 3 PC, 15 BJ 4 PC, 15 BJ

and so on

Comp Rx:

Active Recovery

Stretch & Roll Out

10min Bike or Row

8-2-17

WOD:

For Time: 2,000m Row 150 DU 10 RDS Cindy

“Cindy” 5 Pull-ups 10 Push-ups 15 Squats

Comp Rx:

1. Power Clean  (80%/4)5

2. Power Jerk  (80%/3)5

3. Push Press  (80%/4)5

4. Conditioning  AMRAP 7 Power Snatch (115/80) EMOM: 7 Wall Balls (30/20)

Wall Balls start on the 0:00

8-1-17

WOD:

For Time:

30 Strict Press 115/85 20 Push Press 135/95 10 Push Jerks 175/115

*Rest as needed

 

Comp Rx:

1. Barbell Benchmark  For Time: 30 Clean & Jerks (185/135)

2. Conditioning  3 RFT: 500 Meter Row 400 Meter Run rest 3:00 between rounds

7-31-17

WOD:

4 min 100 DU (buy in) Then, AMRAP: 15 DL 185/135 15 BF Burpees

– Rest 4:00 –

4 min 100 DU Then, AMRAP: 12 DL 225/155 12 BF Burpees

– Rest 4:00 –

4 min 100 DU (buy in) Then, AMRAP: 6 DL 275/185 6 BF Burpees

 

 

Comp Rx:

1. Gymnastics Benchmark Ring Muscle-Ups: Max Unbroken Reps

2. Snatch  70%/2 75%/2 80%/2 85%/2 (90%/1)3

3. Snatch Pull  (107%/3)4

4. Back Squat  (83%/5)5

5. Conditioning  3 RFT: 50 Air Squats 7 Ring Muscle-Ups 10 Hang Power Cleans (135/95)

7-28-27

WOD:

“Nancy” 5 RDS 400m Run 15 OHS 95/65

 

Comp Rx:

1. Clean & Jerk 60%/3+1 65%/2+1 70%/2+1 75%/2+1 80%/2+1 (85%/1)3

2. Clean Pull  (105%/3)4

3. Front Squat  (80%/5)5

4. Conditioning  For Time: 21-15-9 Deadlifts (225/155) Handstand Push-ups

 

 

7-27-17

Strength:
“Death by Strict Pull-ups”
 
WOD:
27-21-15-9
DB Snatch (alt) 50/35
Cal Row
 
 
Comp Rx:
Active Recovery
Roll Out, Stretch, 10 min bike/row

7-26-17

WOD:

Teams of 2:

10-9-8-7-6-5-4-3-2-1 Squat Cleans 135/95 100m Run

*One athlete works at a time while the other rests. Each athlete completes all reps.

Comp Rx:

1. Power Clean (80%/3)5

2. Power Jerk (75%/3)5

3. Push Press (80%/3)5

4. Conditioning Ascending Ladder for 7 Minutes: 1 Power Clean (155/105), 30 DU 2 Power Cleans (155/105), 30 DU 3 Power Cleans (155/105), 30 DU

Add (1) Power Clean per round

7-25-17

WOD:
For Time:
50 BJ 24/20
50 KBS 70/55
50 T2B
50 WB 20/14
50 Burpees
Comp RX:

1. Barbell Conditioning  EMOMx10 Minutes 1-5: 4 Snatches (185/135) Minutes 6-10: 6 Clean and Jerks (185/135)

2. Conditioning  For Time: 3 Rounds Bergeron Beep Test 50/35 Cal Row 3 Rounds Bergeron Beep Test 50/35 Cal Row 3 Rounds Bergeron Beep Test

Bergeron Beep Test: 7 Thrusters (75/55) 7 Pull-ups 7 Burpees

7-24-17

WOD:
 
Bench Press 4×8
 
5 min AMRAP
5 RDS
3 PC 135/95
6 Push-ups
9 Air Squats
into max cals on rower
 
-rest 5 mins-
 
5 min AMRAP
5 RDS
3 PC 135/95
6 Push-ups
9 Air Squats
into max cals on rower
 
 
Comp Rx:
 
1. Snatch
60%/3
65%/2
70%/2
75%/2
80%/2
(85%/2)3
 
2. Snatch Pull
(105%/3)4
 
3. Back Squat
(80%/5)5
 
4. Gymnastics Conditioning
Ring Muscle-ups:
3×80% unbroken
rest :80 seconds
 
5. Conditioning
5 RFT:
400m Run
15 Power Snatches (75/55)

7-21-17

WOD:
 
15-12-9-6-3
Power Cleans 135/95
Pull-ups
Front Squats 135/95
Pull-ups
 
 
Comp Rx:
 
1. Snatch
60%/2
65%/2
70%/2
(75%/1)5
 
2. Clean & Jerk
60%/2
65%/2
70%/2
(75%/1)5
 
3. Front Squat
(70%/5)3
 
4. Conditioning
AMRAP 20:
50 Wall Balls (20/14)
50 Double Unders
40 Box Jumps (24/20)
40 Toes to Bar
30 Chest to Bar Pull-ups
30 Burpees
20 Cleans (145/100)
20 Jerks (145/100)
10 Snatches (145/100)
10 Ring Muscle-Ups

7-20-17

WOD:
 
8min AMRAP
Ascending Ladder
3-6-9-12-15…
Thrusters 95/65
T2B
 
 
Comp Rx:
 
Active Recovery
 
Stretch, Roll Out
10min Row or Bike

7-19-17

WOD:
 
With a Running Clock in 29 minutes
 
From 0:00-5:00, AMRAP:
Burpees
 
From 6:00-11:00, AMRAP:
7 Deadlifts (155/105 lb)
7 Box Jumps (24/20 in)
 
From 12:00-17:00, AMRAP
Turkish Get-Ups (40/30 lb Dumbbell)
 
From 18:00-23:00, AMRAP:
7 Snatches 75/55
7 Push-Ups
 
From 24:00-29:00, AMRAP:
Row (calories)
 
Comp Rx:
 
1. Power Clean
(70%/3)3
 
2. Clean Pull
(80%/3)3
 
3. Back Squat
(75%/5)3
 
4. Conditioning
AMRAP 9:
6 Strict Pull-Ups
9 Front Squats (135/95)

7-18-17

WOD:
 
Back Squats
10 @ 68%
8 @ 73%
6 @ 78%
4 @ 83%
2 @ 88%
 
*2-3 min rest between each sets
 
 
Comp Rx:
 
EMOMx10
Minutes 1-5: 3 Snatches (185/135)
Minutes 6-10: 5 Clean and Jerks (185/135)
 
AMRAP 5
7 Rounds of “The Chief” (115/80)
Max Calorie Assault Bike Time Remaining
 
rest 5 minutes
 
AMRAP 5
6 Rounds of “The Chief” (135/95)
Max Calorie Assault Bike Time Remaining
 
rest 5 minutes
 
AMRAP 5:
5 Rounds of “The Chief” (155/105)
Max Calorie Assault Bike Time Remaining
 
“The Chief”: 3 Power Cleans, 6 Push-ups, 9 Air Squats

7-14-17

7-14-17
 
WOD:
4 RDS
50 DU
15 PJ 155/105
– Right into 4min Max Ring MU –
 
 
Comp Rx:
 
1. Clean & Jerk
60%/3+1
65%/3+1
70%/3+1
75%/3+1
(80%/2+1)3
 
2. Clean Pull
(100%/3)4
 
3. Front Squat
(78%/4)5
 
4. Conditioning
Ascending Ladder by 3’s for 8:00:
3 Thrusters (95/65)
3 Toes to Bar
6 Thrusters (95/65)
6 Toes to Bar
9 Thrusters (95/65)
9 Toes to Bar

7-13-17

7-13-17
 
WOD:
 
7min AMRAP
Max WB
*At top of every minute 5 DL 225/155
 
-Start with WB on top of 1st min
5 DL-
 
 
Comp Rx:
 
*Active Recovery*
10 min bike or row
 
Mpobilize

7-12-17

WOD:
“Running Wild”
2 x 400m Run Sprints
Rest 2:00
4 x 200m Run Sprints
Rest 2:00
2 x 100m Run Sprints
 
 
Comp Rx:
 
Power Clean
3 x 3 @ 75%
2 x 2 @ 85%
 
Push Jerk
3 x 5 @ 70%
 
Push Press
5 x 5 @ 77%
 
For Time:
2k Row
150 DU
10 RDS “Cindy”

7-11-17

7-11-17
 
WOD:
 
Barbara
5 RDS
20 Pull-ups
30 Push-ups
40 Abmat Sit-ups
50 Air Squats
Rest 3:00
 
 
Comp Rx:
 
8min EMOM
1-4: 4 Snatches 185/135
5-8: 6 C + J 185/135
 
5min AMRAP
600m Run
12 DL 185/135
12 Bar Facing Burpees
 
-Rest 5 min –
 
5min AMRAP
400m Run
9 DL 215/155
9 Bar Facing Burpees
 
– Rest 5 min –
 
5min AMRAP
200m Run
6 DL 275/185
6 BF Burpees

7-10-17

WOD:
 
5 RDS
5 FS 165/115
30 DU
15/10 Cal Row
Rest 2:00
 
 
 
Comp Rx:
 
1. Snatch
60%/3
65%/3
70%/3
75%/3
(80%/3)3
 
2. Snatch Pull
(100%/3)4
 
3. Back Squat
(78%/6)5
 
4. Gymnastics Conditioning
Ring Muscle Ups:
4×60% unbroken
rest :60 between sets
 
5. Conditioning
For Time:
27-21-15-9
Calorie Row
Kettlebell Swings (53/35)
Overhead Squats (75/55)

7-6-17

5 RDS

10 PS 95/65

10 BJ Overs 24/20

7-5-17

WOD:
3 RDS
75 DU
50 Air Squats
25 Cal Row
 
Comp Rx:
3 Rep Heavy DL
 
Not for time:
15-12-9-6-3 RDL
15 GHD Sit-ups between each set
 
15 mins bike, row

7-3-17

WOD:
10min EMOM
Even: 3 Squat Cleans 75-85%
Odd: 200m Sprint
 
 
Comp Rx:
12min EMOM
Power Snatch + Overhead Squat + Squat Snatch
 
4 RDS:
21 Wall Balls 20/14 (Women to 9′ Target)
18 Cal Row
15 Box Jumps 24/20
12 Alt DB Snatches 50/35

6-30-17

WOD:
 
“Scotty”
11min AMRAP
5 DL 315/205
18 WB 20/14
17 Lateral Burpees Over Bar
 
 
Comp Rx:
5 Sets of Complex
– Clean Pull + High Hang Squat Clean + Hang Squat Clean (Rest as needed)
 
-Back Squat 15 rep Benchmark
 
3 RDS
75 DU
50 Air Squats
25 Cal Row

6-29-17

WOD:

Isabel

30 Power Snatches 135/95

 

Comp Rx:

Rest Day

*Active Recovery*

10 min Row or Bike (easy)

6-28-17

WOD:
 
4 RDS
1:00 Parallette Push-ups
1:00 Single Arm DB OHWL 50/35
1:00 10m Shuttle Run
1:00 Rest
 
 
Comp Rx:
 
0:00-5:00 – Est. 1 Rep Heavy FS
5:00-10:00 – Est 1 Rep Heavy PP
10:00015:00 – Est 1 Rep Heavy Thruster
 
10 min EMOM
Even – 5 Thrusters @ 50-60%
Odd – 200m Run
 
3 Sets
10 Unilateral (from lunge) Strict Press
15 RDL
20 Hollow Rocks
25 Glute Bridges

 

6-27-17

6-27-17

WOD:

“Harley Love” 6 RDS 13 Thrusters 96/65 14 Pull-ups Comp Rx:

4 min AMRAP 27 Cal Row 21 PC 135/95 15 Burpee BJ Overs 24/20

-Rest 4 min-

4 min AMRAP 27 Cal Row 21 PC 135/95 15 Burpee BJ Overs 24/20

-Rest 4 min-

4 min AMRAP 27 Cal Row 21 PC 135/95 15 Burpee BJ Overs 24/20

6-26-17

WOD

15min AMRAP

60 DU

30/24 Cal Row

15 OHS 115/85

 

Comp Rx Plus

12 min EMOM

PS + OHS + SQ SN

 

Isabel

For Time:

30 PS 135/95

 

3 Sets

20 Back Step Rack Lunges

20 Double KB Russian Swings

20 Weighted Sit-ups

 

6-23-17

14 min EMOM
Odd: 5 DL 75-85%
Even: 5 BJ 30/24
 
– Rest 5 min –
 
1000m Row for Time

6-22-17

5 RDS

25 Wall Balls 20/14

30 Pull-ups

6-21-17

25/20 Cal Row

800m Run

30 KBS 53/35

20 Burpees

6-20-17

3 RDS
50 DU
15 FS 155/105
25 T2B

6-19-17

21-15-9

DL 135/95

PJ 135/95

BF Burpees

6-16-17

10 min

1 Mile Run

Max C+J 135/95 with remaining time

– Rest 3 min –

7 min

800m Run

Max PS 115/85 with remaining time

– Rest 3 min –

4 min

400m Run

Max Thrusters 95/65 with remaining time

6-15-17

0:00 – 1:30 5 Power Cleans

1:30 – 3:00 4 Power Cleans

3:00 – 4:30 3 Power Cleans

4:30 – 6:00 2 Power Cleans

6:00 – 7:30 1 Power Clean

7:30 – 15:00 Work to heavy 1 Rep PC

6-14-17

“Jackie”
1000m Row
50 Thrusters 45/35
3o Pull-ups

6-12-17

Manion

7 RDS

400m Run

29 BS 135/95

6-9-17

15-12-9

DL 245/165

DB BP AHAP

C2B

6-8-17

3 RDS

400m Run

21 Burpees

6-7-17

21-15-9

Hang Squat Clean W/ DB 50/35

HSPU

6-6-17

15min AMRAP

30 Cal Row

30 BJ 24/20

30 Thrusters 65/45

6-5-17

Double Grace

60 C&J 135/95

6-2-17

21-15-9

DL 225/155

Cal Row

6-1-17

5min AMRAP
15/12 Cal Row
15 Wall Balls 20/14
-Rest 3min-
 
5min AMRAP
15 Burpees
15 BJ 24/20
-Rest 3min-
 
5min AMRAP
15 SDHP 75/55
15 OHS 75/55

5-31-17

Front Squats

7-7-5-5-3-3 for 15 mins

Then 10 mins to find 1RM

5-30-17

50-40-30-20-10

KBS 55/35

Abmat Sit-ups

5-29-17

“Murph”

CrossFit Tampa Bay - Memorial Day "Murph"

For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

5-26-17

Push Press
3-3-3
 
Push Jerk
3-3-3
 
50 Reps for Time of 60% Best PJ

5-25-17

For Time:
75 Cal Row
50 PS – 75/55
25 BF Burpees

5-24-17

“Christine”

3 RDS

500m Row

12 DL (Bodyweight)

21 BJ – 20/14

5-23-17

Back Squat

7-7-5-5-3-3

Right into 10min to find 1RM

5-22-17

1200m Run

Then, 12 RDS of:

4 Strict HSPU

8 C2B Pull-ups

12 Squats

5-18-17

A) 12 Double Kettlebell Front Rack Reverse Lunges

B) 12 Deficit Push-ups (Stack Plates)

C) 12 Dumbbell Box Step-ups

D) :40 Plank Hold (Elbows)

5-17-17

13min AMRAP

(55/40) Calorie Row

55 Thrusters (95/65)

55 Pull-ups

55 Handstand Push-ups

5-16-17

Regional Event #2

21-15-9

DB Snatch Alt 80/55

Ring Dips

5-15-17

“Fight Gone Bad”

3 RDS:

1:00 Wall Balls – 20/14

1:00 SDHP – 75/55

1:00 Box Jumps – 20″

1:00 Push Press – 75/55

1:00 Row – Max Cal

1:00 Rest

5-12-17

400m Run

30 PC – 135/95

10 BF Burpees

400m Run

20 PC – 155/105

20 BF Burpees

400m Run

10 PC – 185/125

30 BF Burpees

5-11-17

“Quarter Gone Bad”

5 RDS

:15 Thrusters – 135/95

Rest :45

:15 Weighted Pull-ups 55/35

Rest :45

:15 Burpees

Rest :45

5-10-17

2 RDS

500m Row

15 PS – 95/65

500m Row

15 OHS – 95/65

5-9-17

5 RDS

10 Strict T2B

10 L-Sit Chin Ups

Rest 4 min

– Then –

50 Strict Press – 75/55

*40 DU Penalty Each Time You Break*

 

5-8-17

Miron

5 RDS

800m Run

23 BS – 3/4 Body Weight

13 DL – 1 1-2 Body Weight

5-5-17

Big Clean Complex

1 High Hang Clean + 1 Hang Clean + 1 Squat Clean + 1 Push Press +

1 High Hang Clean + 1 Hang Clean + 1 Squat Clean + 1 Push Jerk +

1 High Hang Clean + 1 Hang Clean + 1 Squat Clean + 1 Split Jerk

*Cannot drop bar*

5-4-17

8 x 250m Row Sprints

– 2min Rest Between Each –

5-3-17

4 RDS

30 DU

20 Back Rack Step Back Lunges 95/65

10 C2B

5-2-17

21 Thrusters – 95/65

21 KBS 70/55

400m Run

15 Thrusters

15 KBS

400m Run

9 Thrusters

9 KBS

400m Run

5-1-17

15min AMRAP

15 BJ Overs – 24/20

12 Ring Dips

9 Power Cleans – 155/105

4-28-17

Thruster

1-1-1-1-1-1-1-1

Build to heavy single

4-25-17

6 x 200m Sprints

– Rest 2 min between each round –

10 min to find 5rm DL

4-24-17

4 Min AMRAP

18 PS – 95/65

18 Burpee Pull-ups

Max Cal Row w/ Remaining Time

– Rest 4 min –

4 Min AMRAP

15 PS – 115/80

15 Burpee Pull-ups

Max Cal Row

– Rest 4 min –

4 Min AMRAP

12 PS – 135/95

12 Burpee Pull-ups

Max Cal Row

4-21-17

15 Thrusters – 135/95
21 SDHP – 135/95
12 Thrusters
15 SDHP
9 Thrusters
9 SDHP

4-20-17

4 x 8 Bench Press (Close Grip)

30 DU/60 SU Between Sets

4 x 8 Stiff DL

Sled Push/Drag Between Sets

30 GHDs/50 Abmat Sit-ups

50 Hip Extensions

 

Wes

For Time:

800m Run w/ 25# Plate

Then 14 RDS

5 Strict Pull-ups

4 Burpee Box Jumps 24in

3 Cleans 185#

Then Run 800m w/ 25# Plate

4-18-17

21-15-9

PS – 75/55

WB – 20/14

Cal Row

4-14-17

“Squat Wave”

Rest 2 mins between each set

Set 1 – 6 BS @ 63%

Set 2 – 4 BS @ 68%

Set 3 – 2 BS @ 73%

Set 4 – 6 BS @ 68%

Set 5 – 4 BS @ 73%

Set 6 – 2 BS @ 78%

Set 7 – 6 BS @ 73%

Set 8 – 4 BS @ 78%

Set 9 – 2 BS @ 83%

Set 10 – 10 FS @ 55%

4-13-17

4 RDS

15 BJ – 30/24

400m Run

 

2 RDS

30 GHDs/Abmat Sit-ups

30 Russian Twist w/ KB

15 Stiff Legged DL w/ KB

4-12-17

21 DB Thrusters – 50/35

21 T2B

15 DB Thrusters

15 T2B

9 DB Thrusters

9 T2B

4-11-17

Murph Prep

4-10-17

7min AMRAP:

Wall Balls – 20/14

*On the minute starting at 0:00, complete 7 DL – 225/155

4-7-17

Power Clean 3-3-3

Squat Clean 3-3-3

*5 min to find 1RM Squat Clean

4-5-17

30-20-10

Strict Press 95/65

GHD/Abmat Sit-ups

4-4-17

4 RDS

400m Run

15 SDHP – 95/65

10 Ring Dips

4-3-17

For Time:

40 KBS – 55/35

40 Burpees

100 DU

100′ Front Rack Lunge (KB/DB)

100′ Farmers Carry Lunge (KB/DB)

20 OHS Left Arm

20 OHS Right Arm

100 DU

 

3-31-17

“McGhee”

30min AMRAP

5 DL – 275/180

13 Push-ups

9 BJ – 24/20

3-30-17

Teams of 2 25 Minutes

50/35 Cal Row

Ground to OH – 95/65

50/35 Cal Row

Ground to OH – 115/85

50/35 Cal Row

Ground to OH – 135/95

50/35 Cal Row

Max Effort – 155/105

3-28-17

Nancy

5 RDS

400m Run

15 OHS

3-27-17

17.5 Redo or

7 RDS

7 PC – 135/95

7 Burpees

17.5

10 RDS (40min Cap)

9 Thrusters – 95/65

35 DU

 

*Scaled: 65/45, 35 Singles

Short n’ Sweet

3 RDS
21/15 Cal Row
15 Pull-ups
9 Burpees

3-22-17

13min AMRAP

200m Run

15 KBS – 55/35

30 Sit-ups

9 HPC

3-21-17

30 Thrusters – 75/55

50 DU

20 Thrusters – 95/65

75 DU

10 Thrusters – 135/95

100 DU

3-20-17

17.4 Redo or

20min AMRAP

5 Ring Dips

10 Pull-ups

15 Squats

17.4

13min AMRAP

55 Deadlifts – 225/155

55 Wall Balls – 20/14

55 Calorie Row

55 Handstand Push-ups

 

*Scaled: Deadlifts 135/95, Wall Balls 20/10, HSPU = Hand Release Push-ups

*Masters: Deadlifts 185/125, Wall Balls 20/10, HSPU = Push Press 95/65

*Scaled Masters: Deadlifts 135/95, Wall Balls 14/10, HSPU = Push Press 65/45

3-16-17

3 RDS

30 PP – 95/65

20 T2B

30 KBS – 53/35

20 BJ Overs – 24/20

3-15-17

4 RDS

Min 1 – 15 SDHP

Min 2 – 15 WB

Min 3 – Max Cal Row

Min 4 – Rest

3-14-17

“Running Grace”
 
3 RDS
10 C+J – 135/95
400m Run

3-13-17

17.3 Redo

or

2 RDS

1000m Row

100 DU

800m Run

17.3

Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches, 95/65 lb. (45/35) Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches, 135/95 lb. (75/55) *Prior to 12:00, complete 3 rounds of: 8 chest-to-bar pull-ups 4 squat snatches, 185/135 lb. (95/65) *Prior to 16:00, complete 3 rounds of: 9 chest-to-bar pull-ups 3 squat snatches, 225/155 lb. (115/75) *Prior to 20:00, complete 3 rounds of: 10 chest-to-bar pull-ups 2 squat snatches, 245/175 lb. (135/95) Prior to 24:00, complete 3 rounds of: 11 chest-to-bar pull-ups 1 squat snatch, 265/185 lb. (155/105)

*If all reps are completed, time cap extends by 4 minutes.

*Scaled C2B = Jumping Chin over bar pull-ups

3-9-17

Body Building

Bench Press 4×6

Bicep DB Curls 3×8

Bent Over Row w/Barbell Suspended (Palms forward) 3×8

3-8-17

4RDS

400m Run

50 Air Squats

3-7-17

4min AMRAP

30 DU

15 PS – 75/55

Rest 4min

4min AMRAP

30 DU

12 PS – 95/65

Rest 4min

4min AMRAP

30 DU

9 PS – 115/80

3-6-17

60 Cal Row 50 WB 40 C2B Pull-ups 30 PC – 135/95 20 HSPU

17.2

12min AMRAP

2RDS 50-ft. Weighted WL – 50/35 (35/20) 16 T2B (Hanging Knee Tucks) 8 DB Power Cleans

-Then-

2 RDS 50-ft. Weighted WL 16 Bar MU (Chin to Bar Pull-ups) 8 DB Power Cleans

3-1-17

Teams of 2

14min

Alt

1min Row for Cals (:50)

1min Push-ups (:50)

 

2-28-17

7min to find 2rep OHS

-Then-

7min EMOM of 3rep @ 73% of above heavy

-Then-

Annie

50-40-30-20-10

DU

Sit-ups

2-27-17

3 Rounds:

400 M Run

21 Hang Power Cleans 95/65

18 Front Rack Step-Back Lunges (95/65)

15 PJ – 95/65

17.1

10 Alternating Dumbbell Snatches (50/35 lbs)

15 Burpee Box Jump Overs

20 Alternating Dumbbell Snatches (50/35 lbs)

15 Burpee Box Jump Overs

30 Alternating Dumbbell Snatches (50/35 lbs)

15 Burpee Box Jump Overs

40 Alternating Dumbbell Snatches (50/35 lbs)

15 Burpee Box Jump Overs

50 Alternating Dumbbell Snatches (50/35 lbs)

15 Burpee Box Jump Overs

2-23-17

12 Min EMOM

EVEN: 15 KBS – 70/55

ODD: 12 GHDs/20 Abmat Sit-ups

2-22-17

3 RDS

400m Run

25 WB

7 MU

2-21-17

For Time:

2000m Row

100 DU

50 Burpees

2-20-17

Tabata Barbell

DL – 185/ 125

HPC – 135/95

FS – 85/65

PP – 65/45

2-17-17

“Tommy”
21 Thrusters – 115/85
12 Rope Climbs
15 Thrusters
9 Rope Climbs
9 Thrusters
6 Rope Climbs

2-16-17

5 RDS
1:00 10m Shuttle Run
1:00 PC – 135/95
1:00 BF Burpees
1:00 Rest

2-15-17

8min Power Snatch EMOM

3,2,1,Rest,3,2,1,Rest

Then straight into 5min to find 1RM Power Snatch

-Then-

Max Cals on Assault Bike

2-14-17

Helen

3 RDS

400m run

21 KBS 55/35

12 Pull-ups

– Then –

10min Alt EMOM

Even: 5 Strict Ring Dips/Push-ups

Odd: 10 OHWL 45/35

2-13-17

18min AMRAP

30 Push Jerks – 95/65

30 Box Jumps – 24/20

30 Toes to Bar

30 Calorie Row

2-10-17

30 BS – 185/125

50 DU

20 BS – 225/155

75 DU

10 BS – 245/165

100 DU

 

2-9-17

21-15-9

T2B

WB – 20/14

Thrusters – 75/55

2-8-17

10min AMRAP

11 DB PP – 50/35

DB Box Step-up – 20/16

20 WL w/ DB – 50/35

2-7-17

5k Run or Row

2-6-17

5 RDS

10 PC – 135/95

10 BF Burpees

2-3-17

Fran

21-15-9

Thrusters – 95/65

Pull-ups

2-1-17

3min AMRAP

21 DL – 155/105

21 BJ – 24/20

21 KB – 55/35

-Rest 3 min-

3min AMRAP

18 DL – 185/135

18 BJ – 24/20

18 Abmat Sit-ups

-Rest 3 min-

3min AMRAP

15 DL – 225/155

15 BJ – 24/20

30 DU

2-1-17

5 RDS

30 Unbroken WB – 20/10
(Scaled 20, 15 – Coach’s Choice)
*Penalty = 10 Burpees
Rest as Needed

-Then-

27-21-15-19
Cal Row
Push-ups

1-31-17

“Bottoms Up”

10min Ascending Ladder

3 C+J – 135/95
3 BF Burpees

6 C+J
6 BF Burpees

9 C+J
9 BF Burpees

Etc…

1-30-17

3 RDS

400m Run

20 Alt KB/DB SN – 70/55

1-27-16

For Time:

100 DU/200 SU

40 KB – 55/35

800m Run

40 S2O – 115/85

100 DU/200 SU

1-26-17

20RM Back Squat

1-25-17

“Icy Hot”

2 RDS

21 OHS – 75/55

21 C2B Pull-ups (or Pull-ups)

21 Power Snatch – 75/55

21 BF Burpees

1-24-17

“Diane”

21-15-9

DL – 225/150

HSPU

 

Cash Out: 50 GHDs

or 100 Abmat Sit-ups

1-23-17

3 RDS

30 HPC – 95/65

30 WB

30 Cal Row

1-20-17

14.3

8 Min AMRAP

10 DL – 135/95
15 BJ – 24/20
15 DL – 185/135
15 BJ
20 DL – 225/155
15 BJ
25 DL – 275/185
15 BJ
30 DL – 315/205
15 BJ
35 DL – 365/225
15 BJ

1-19-17

12 Min EMOM

Even – 40 DU

Odd – Max Strict Press :30

 

“Durante Core”

4 RDS

10 Hollow Rocks

10 V-Ups

10 Tuck ups

:10 Hollow Hold

 

Optional Metcon:

“Boat Race”

3 RDS

500m Row

400m Run

Rest 3 Min

1-18-17

7 RDS

7 FS – 165/115

7 Pull-ups or C2B

1-17-17

5 RDS

800m Run

25 OHS – 75/55

25 SDHP – 75/55

1-16-17

9 Min AMRAP

C+J – 135/95

T2B

Ascending Ladder

3,6,9,12,15…

 

1-13-17

7 Min AMRAP
30 DU
15 PS – 75/55

Then:

3 Sets Not For Time:
16 Alt Weighted Step-Ups
12 Single Legged DL
15 GHD/25 Abmat Sit-ups

1-12-17

Hero WOD Tiff:

25 Min

Run 1.5 Miles

Then AMRAP

11 C2B

7 Hang Squat Cleans – 155/105

7 PP – 155/105

1-11-17

Bench Press
3-3-3-2-2-2-1-1-1

1-10-17

21-15-9

DL – 185/120

BJ – 24/20

-Rest 5 mins-

42-30-18

DU

WB

1-9-17

For Time:

800m Run

15 C+J – 115/80

600m Run

12 C+J – 135/95

400m Run

9 C+J – 155/105

200m Run

6 C+J – 185/135

1-16-17

20min AMRAP
 
Cindy
5 Pull-ups
10 Push-Ups
15 Air Squats
 
-OR-
 
Mary
5 HSPU
10 Pistols (Alt Legs)
15 Pull-ups

1-5-17

“Good Vibrations”
 
5 RDS
1:00 – Row for Cals
1:00 – PC 135/95
1:00 – Bar Facing Burpees
1:00 – Rest

1-4-17

“CrossFit Total”

15min to find 1RM:

1RM BS

1RM Press

1RM DL

1-3-17

For time:
400m Run
40 WB
400m Run
30 WB
400m Run
20 WB
400m Run
10 WB

1-2-17

3 RFT

10 OHS – 135/95

10 PP – 135/95

10 BF Burpees

12-30-16

12min AMRAP

15 BJ – 20/14

12 DL – 155/105

9 C2B

12-29-16

“Annie”

50-40-30-20-10

DU

Sit-ups

12-28-16

9:00 AMRAP

PS – 75/55

WB – 20/14

3, 6, 9, 12, 15, 18…

Ascending Ladder

12-27-16

“Griff”

For Time:

800m Run

400m Run Backwards

800m Run

400m Run Backwards

12-22-16

“Bambi Bday”
 
2 RDS
100m Tire Flip – AHAP
10 Sled Push – AHAP
20 Burpees

12-20-16

Back Squat Wave

75% x 5

80% x 1

75% x 5

83% x 1

75% x 5

85% x 1

*Rest 2-3 min between each effort

12-19-16

“The Chief”

5 RDS

3min AMRAP

3 PC – 115/85

6 Push-ups

9 Air Squats

*Rest 1 min between each round

12-16-16

12-16-16
 
Teams of 2
20 PS – 95/65
15 PS – 115/85
10 PS – 135/95
Into
20 CJ – 115/85
15 CJ – 135/95
10 CJ – 155/105

12-15-16

For Time:

1000m Row

800m Run

1000m Row

 

*Skill and core work to follow

12-14-16

“Dirty 30”

30 BJ – 24/20

30 Pull-ups

30 KBS – 53/35

30 FS – 95/65

30 T2B

30 PP – 95/65

30 DL – 95/65

30 WB – 20/14

30 Bar-facing Burpees

30 DU

12-13-16

10-8-6-4-2-1
 
DL – Start at 65% of 1RPM, must add weight each set
*Must be touch and go
 
30 DU after each set of DL
 
*2 min rest between each set

12-12-16

 
WOD
3 RDS
10 Clusters – 115/85
400m Run

12-8-16

WOD

7 Min AMRAP

3 PC

3 FS

3 PJ

Rx – 135/95

12-7-16

WOD

“Snow Storm”

4 RDS

21 WB – 20/14

18 H Snatch – 75/55

15 Burpees

12 C2B Pull-ups

12-6-16

Strength

3 RDS

L-sit Hold, accumulate :15 sec

10 Supermans

10 Hollow Rocks

10 Supermans

 

WOD

3 RDS

600m Run

10 KB/DB DL

50 KB/DB WL

10 KB/DB DL

Rx – 70/55

*Use same weight for DL & WL

12-5-16

Strength

10 Min EMOM

0-4 – 2 Pausing OHS

5-9 – Work to Heavy Single

 

WOD

4 RDS

500m Row

15 OHS – 135/95

 

12-2-16

10-9-8-7-6-5-4-3-2-1

Bench Press (Body Weight)

KBS – 70/55

12-1-16

“The Sixer”

6 RDS

6 DL – 135/95

6 BJ – 24/20

6 Pull-ups

6 GHD/Abmat Sit-ups

6 Squats – 135/95

6 PJ – 135/95

6 OHWL (6 each leg) – 45/35

WOD for 12/1 at CrossFit Tampa Bay in Largo, FL

11-30-16

4 RDS

800m Run

*Rest 3:00 Between Each

11-29-16

“Shake n’ Bake”

4 RDS

1:00 KBS – 55/35

1:00 T2B

1:00 Thrusters – 95/65

1:00 Rest

11-28-16

“Silver Back”

5 Min AMRAP 21 BS – 135/95 15 BS – 185/125 9 BS – 225/155 *Max Reps @ 275/185 (Rest 5 min)

5 Min AMRAP 21 PP – 95/65 15 PP – 135/95 9 PP – 155/105 *Max Reps @ 185 (Rest 5 min)

5 Min AMRAP 21 HPC – 95/65 15 HPC – 135/95 9 HPC – 155/105 Max Reps @ 185/125

 

11-23-16

STRENGTH

6 x 1 PC – Work to Heavy

 

WOD

15 min AMRAP

30 DU

15 PC – 115/85

30 DU

15 TTB

11-22-16

WOD

“Barbara”

20 Pull-ups

30 Push-ups

40 Abmat Sit-ups

50 Squats

*Rest 3 min in between rounds

11-21-16

WOD

21-15-9

DL – 275/185

Bar-facing Burpees

11-18-16

Strength

3RDS 10 Hollow Rocks 10 V-ups 10 Tuck Ups 10 sec Hollow Hold

– Rest 1 min –

WOD

3RDS 1:00 BS – 95/65 1:00 Push-ups 1:00 Front Rack Step-ups – 95/65 1:00 PC

– Rest 1 min –

11-17-16

WOD

Hero Wod: Rankel

20 min AMRAP

6 DL – 225/155

7 Burpee Pull-ups

10 KBS – 55/35

200m Run

11-16-16

Strength

Strict Press 3 x 5 – 65%-75%

 

WOD

BB Complex

2 PP + 1 PJ + 1 Split Jerk – 10 mins to work up to heavy

– Then –

1000m Row MAX EFFORT

11-15-16

General Warm-up

WOD

9 min AMRAP

15 KB/DB Snatch – 70/55

400m Run

– Then into –

10 mins to find 1RM FS

11-14-16

General Warm-up

WOD

“Lead Foot”

4 Min AMRAP

21 Cal Row

21 Burpees

21 C2B Pull-ups

4 Min Rest

 

4 Min AMRAP

15 Cal Row

15 Burpees

15 T2B

4 Min Rest

 

4 Min AMRAP

9 Cal Row

9 Burpees

9 Pull-ups

 

Post Metcon

2 Sets

15 GHD’s (25 abmat sit-ups)

20 Good Mornings (Empty BB)

30 Hip Extensions

 

 

11-11-16

General Warm-up

Strength

Snatch Primer

Snatch Pull + PS + OHS + Sn Bal

EMOM x 5

Empty BB/Light Load

WOD

Snatch

1 x 3 – 50%

Rest 90 seconds between each set.

1 x 3 – 60%

Rest 90 seconds between each set.

1 x 3 – 70%

Rest 90 seconds between each set.

3 x 4 – 75%

Rest 90 seconds between each set.

2 min Max Effort

Bar-facing Burpees

11-9-16

11-9-16
 
General Warm-up
 
WOD
15min AMRAP
60 DU
30 WB
15 DL

11-10-16

General Warm-up

Strength

MU Progression or Rings

WOD

“Nasty Girls”

3RDS

50 Air Squats

7 Ring MU

10 Hang PC – 135/95

11-8-16

General Warm-up

STRENGTH

2 x 10

Hollow, into V-up
-rotate to right for Superman
Hollow, into V-up
-rotate to left for Superman

2 x 10

Strict TTB

WOD

6 X 200m Sprints

Rest 2:00 mins

*Cash Out* (Time Permitting)

50 GHD for time

– OR –

75 Ab mat sit-ups for time

11-7-16

General Warm-up

 

WOD

20 min AMRAP

5 BS – 225/155

 

2 RDS of “Cindy”

5 – Pull-ups

10 – Push-ups

15 – Air Squats

 

11-4-16

General Warm-up

 

WOD

15 Min AMRAP

25 Pull-ups

50 Cal Row

100 OHS – 45/35

50 BJ – 24/20

25 Pull-ups

11-3-16

General Warm-up

 

STRENGTH

10 Sled Pushes per Athlete

Guys & Girls

 

WOD

“Body Building Day”

Bench Press – 5 x 3

Bicep Curls (DB or BB) / Tricep Extensions (Machine or Skull Crushers)

Shoulder Recovery – Rotator Cuff Exercises

-OR-

*Work on Weaknesses*

11-2-16

General Warm-Up

 

STRENGTH

7 x 1

Hang Snatch – work to a heavy single

 

WOD

“7 UP”

10 RDS

7 SDHP

7 FS

7 PJ

*Cap 20 minutes

 

 

 

11-1-16

General Warm-up

WOD

800m Run

50 WB

50 KBS

800m Run

50 KBS

50 Burpees

10-31-16

General Warm-up

 

STRENGTH

6 Minute Clean & Jerk

1 min – 1 CL + 1 C+J – 60%

2 min – 1 CL + 1 C+J – 65%

3 min – 1 CL + 1 C+J – 70%

4 min – 1 C+J

5 min – 1 C+J

6 min – 1 C+J

 

WOD

10 Minute AMRAP

25 DU (50 singles)

10 PC 95/65

25 DU (50 singles)

10 Thrusters 95/65

10-28-16

General warm up

Skill-

Free HS hold Practice

HS Walk Practice

L-sit

WOD

3RDS

500M ROW

12 BURPEES

21 BJ

 

10-27-16

General Warm up

Bb warm up

WOD

Come and see 😉

10-26-16

General Warm up

BB warm up

WOD

“BB TEST”

Core

Hollow rocks

V ups

Hollow holds

V ups

10-25-16

General Warm up

BB warm up

WOD

“Heavy Day”

10-21-16

General Warm up

WOD

“Whitten”

5 rds

22 kbs 70/53

22 BJ 24/20

run 400m

22 burpees

22 WB 20/14

10-19-16

General Warm up

BB warm up

WOD

10 min EMOM

alternating

8 DL 245/ 165

8 Strict HSPU or BB/ Db press

rest 5 mins

4 rds

:30 MAX ring dips

rest :30

:30 strict ring rows

rest :30

10-19-16

General Warm up

skill transfer

9 min

2 BN PP+ 2 OHS+ 2 Sn Bal

WOD

4 rds

500m row

15 OHS

10-18-16

General Warm up

BB warm up

“Heartbreak kid”

3 rds

10 FS

20 C2B Pull ups

50 DU

10-17-16

Specific Warm up

WOD

“No Cherry Picking”

 

10-15-16

FUN DAY

10-14-16

General Warm up

WOD

5 Rds

500 m row

15 DB BP AHAP

or

25 Push up

10-13-16

General Warm up

BB warm up

WOD

18 min AMRAP

10 DL 185/115

20 BJ 24/20

30 T2B

40 WB 20/14

 

10-12-16

General Warm up

Core Work

4 rds

10 hollow rocks

10 v-ups

10 hollow rocks

10 v ups

“Helen”

3 RDs

400 m run

21 kbs

12 pull ups

10-11-16

General Warm up

BB warm up

Skill- C& J

WOD

15 mins

8 min EMOM

then 7 mins to find

1 RM C&J

10-10-16

General Warm up

BB warm up

Skill- Snatch

WOD

10 min AMRAP

30 DU

15 PS

10-7-16

General Warm up

Barbell warm up

WOD

“Running Fran”

21 Thrusters

21 Pull ups

400m run

15 thrusters

15 pull ups

400m run

9 thrusters

9 pull ups

400 m run

10-6-16

General warm up

Skill- Gymnastics

HS, HSPU

WOD

“J.T”

21-15-9

HSPU

Ring Dips

Push ups

10-5-16

General Warm up

WOD

“Full Circle”

1,500 Meter Row

150 Double-Unders 50 weighted sit ups 150 Double-Unders 1,500 Meter Run

10-4-16

General Warm up

BB warm up

WOD

“Powder Keg”

5 min

600 m run

1 rd Cindy

AMRAP

C&J 115/ 80

rest 5 ,min

5 min

400m run

2 rds Cindy

AMRAP

C&J 135/95

rest 5 min

5 min

200 m run

3 rds Cindy

AMRAP

C & J 155/ 105

 

10-3-16

Please arrive on time!  Class will begin at the top of the hour!

General Warm up

BB warm up

WOD

“The Crossfit Total”

1 rm BS

1rm Press

1rm DL

10-1-16

Saturday Fun day!

9-30-16

General warm up

BB warm up

WOD

“The Ben Rodgers”

800 m run

50 Hang Power Cleans 95/65

600 m run

30 Hang PC 135/95

400m run

10 Hang PC 155/125

9-29-16

General Warm up

BB warm up

Skill- Gymnastics kipping Practice

WOD

Tabata

Row

Ring Dips or push ups

burpees

PP

9-28-16

General Warm up

BB warm up

WOD

Front Squats

6-4-2-1-2-4-6

9-27-16

General Warm up

Gymnastics

HSPU, HS Walk, Free Standing HS Hold practice

WOD

3 RFT

50 Squats

15 HSPU

400m run

9-26-16

General Warm up

BB warm up

WOD

“Frank the Tank”

  1. 5:00

50 WB “buy in”

then AMRAP

12 DL

12 BF burpees

rest 5:00

2. 5:00

35 WB “buy in”

then AMRAP

9 DL

9 BF burpees

rest 5:00

3. 5:00

20 WB “buy in”

then AMRAP

6 DL

6 BF burpees

 

9-23-16

General Warmup

WOD

3 sets

100m run fast pace

100m run easy pace

100m run fast pace

200m run easy pace

100m run fast pace

300m run easy

100m fast

400m easy

200m walk

9-22-16

General Warm up

Barbell Warm up

Skill

Bergener Warm up

WOD

Everest

21 PS, 21 Pull ups

15 OHS, 15 C2B

9 Squat Snatches, 9 Bar MU

9-21-16

General Warm up

Gymnastics

Accumulate 1:00 min L-Sit hold

WOD

Kettle bell 4 Kids

9 min AMRAP

9 KBS 55/35

9 burpees

9 KBS 55/35

9 BJ 24/20

9-20-16

General Warm up

Barbell warmup

1 min Max Cals- Aerodyne bike

WOD

Power Clean Wave

1 min- 3 PC @73%

2 min- 2 PC @ 76%

3 min-1 PC @79%

4 min- 3 PC @75%

5 min- 2 PC @78%

6 min- 1 PC@81%

7min- 3 PC @77%

8 min- 2 PC @80%

9 min- 1 PC @ 83%

9-19-16

General Warm up

Barbell Warm up

WOD

4 Rds

500m Row

12 FS 135/95

9 PJ 135/ 95

Cool Down Mobilization

9-16-16

General Warm up

Work on Weaknesses

WOD

Deadlifts

5-4-3-2-1

rest 2 mins between sets

9-15-16

General Warm up

Barbell Warm up

OHS 3×3

WOD

8 min AMRAP

Ascending ladder; 3,6,9,12,15 etc….

OHS 95/65

TTB

9-14-16

General Warm up

Barbell warm up

WOD

“Chase the Rabbit”

5 min AMRAP

600 m run “buy in”

then AMRAP;  9 Hang squat cleans, 25 DU 95/65

rest 5mins

5 min AMRAP

400 m run “buy in”

then AMRAP; 6 hang squat cleans, 25 DU 115/ 85

rest 5 min

5 min AMRAP

200 m run “buy in”

then AMRAP; 3 Hang squat cleans, 25 DU 135/95

9-13-16

General Warm up

WOD

10-9-8-7-6-5-4-3-2-1

Bench Press @BW

10 pull ups in between sets

3 sets not for time

15 GHD 25/ Abmat situp

20 single leg DL(10 ea side)

25 m sled drag

20 m HS walk or :45 sec HS hold

9-12-16

General Warn up

WOD warm up

WOD

“9/11 Tribute”

2001m row

11 reps of ea

1) BJ 30/24

2)Thrusters 115/85

3)Burpee Pull up

4)PC 175/ 120

5)HSPU

6)KB swings 70/55

7)TTB

8)DL 175/120

9)PJ 115/85

2001m row

9-10-16

Come and see!

9-9-16

General Warm up

Oly bb warm up

skill- Clean and jerk

10 min EMOM

1 PJ+ 1 Split jek

 

WOD

“Grace”

30 C&J

135/95

 

9-8-16

General warm

barbell warm up

Skill-

Turkish Get-up; 3 sets

WOD

3rds

200m  run

21 BJ 24/20

15 KBS 55/35

9 DL 225/155

9-7-16

General Warm up

Strict Press- 3×5

WOD

50 DU

50 WB

50 pull ups

50 OHWL

50 PC

9-3-16

Saturday Fun WOD!

9-2-16

General warm up

Gymnastics skill-  Beat swing practice

WOD

“Angie”

For time

100 Pull up

100 push ups

100 abmat sit ups

100 squats

9-1-16

General Warm up

Gymnastics

Parallette shoot throughs

Strength

EMOMx 6

FS @ 80% of 1rm

WOD

21-15-9

Row cals

Thrusters

Rx 95/65

8-31-2016

General Warm up

Bergener Warm up

Skill Transfer- Snatch

Snatch Grip Behind neck PP- 3×3

WOD

12 min

Every 90 sec

2 Squat Snatches; climbing

rest 1 min

Max effort 500m row

8-30-16

General Warm up

Gymnastic Skill

3x 60 sec HS hold

3x shoulder touches

or HS walk Practice

WOD

3 RFT

800m run

30 KBS 70/55

15 T2B

8-29-16

General warm- up

Barbell warm-up

Skill Transfer- Squat Clean

“Mexican Jumping Bean”

10 Squat Cleans , 100 DU

8 Squat Cleans, 80 DU

6 Squat Cleans, 60 DU

4 Squat Cleans, 40 DU

2 Squat Cleans, 20 DU

Rx-135/95

Scale-95/65, SU

65/55, SU

8/22/16

FITNESS A. BS @31X1; 5,5,5,5; rest 3 min B. Emom 6 min – Hollow Hold for 30 sec + for time: 400m Run 15 Hang kB snatch/arm 30 push ups 15 kB walking lunge/leg 400m run

BEING A. BS @31X1; 5,5,5,5; rest 3 min B. Emom 6 min – Perfect HS hold for 30 sec + for time: 400m run 15 Power sn @95/65 30 push ups 15 thruster @95/65 400m run

REST DAY

REST DAY

08/27/16

SATURDAY WODs

Largo 9am WOD

South Tampa 9 am WOD / 10am Open Gym

08/26/16

FITNESS A1. DB press; 8-10 x 3; rest 30 sec A2. Barbell upright row; 8-10 x 3; rest 90 sec+ 5 rounds for time: 5 DB front squat 5 DB HPC 5 DB S2OH 100m run

BEING A. Push press; 5,5,5; rest 2 min B. Pendlay row @21X2; 8-10 x 3; rest 90 sec+ 5 rounds for time: 5 DL 5 HPC 5 S2OH 100m run

08/25/16

FITNESS A. Russian step up; 10-12/leg x 3; rest 2 min (rest 30 sec b/t legs) B. Snatch grip RDL @4211; 3-5 x 4; rest 2-3 min

+ for time: 30 KB lunge@35/55 15 strict pull ups 30 KB lunge 15 strict pull ups Run 1 mile

BEING A. Russian step up; 10-12/leg x 3; rest 2 min (rest 30 sec b/t legs) B. Snatch grip RDL @4211; 3-5 x 4; rest 2-3 min + for time: 30 BB lunge@ 95/65 30 strict chin ups 30 BB lunge@95/65 30 kipping chin ups Run 1 mile

 

08/24/16

FITNESS A. Pendlay row @21X2; 6-8 x 3; rest 90 sec + 10 min amrap @80%: Run 200m 5 press (70%) 30 sec FLR

rest 3 min

10 min amrap @80%: 10 wall balls 10 sit ups 200m run

BEING A. Segmented snatch DL + Snatch pull; 2.1 x 4; rest as needed (build from 80% of snatch RM) + 10 min amrap @80%: Run 200m 5 press (70%) 3 wall walks

rest 3 min

10 min amrap @80%: 10 wall bals 10 wtd. sit ups 200m run

08.23.16 WOD

FITNESS A. Push ups 10,10,10; rest 90 sec (weighted if able to do 10 perfect push up) + for time @HARD effort: 15-12-9 KBS burpee

rest 5 min

for time: Sprint 400m 25 NPUB

BEING A. Ring dips 3sets of 5-10; rest 90 sec + for time: 15-12-9 PC burpee

rest 5 min

for time: Sprint 400m 25 HPS @65/45

08/23/16

FITNESS A. Push ups 10,10,10; rest 90 sec (weighted if able to do 10 perfect push up) + for time @HARD effort: 15-12-9 KBS burpee

rest 5 min

for time: Sprint 400m 25 NPUB

BEING A. Ring dips 3sets of 5-10; rest 90 sec + for time: 15-12-9 PC burpee

rest 5 min

for time: Sprint 400m 25 HPS @65/45

08.22.16 WOD

FITNESS A. BS @31X1; 5,5,5,5; rest 3 min B. Emom 6 min – Hollow Hold for 30 sec + for time: 400m Run 15 Hang kB snatch/arm 30 push ups 15 kB walking lunge/leg 400m run

BEING A. BS @31X1; 5,5,5,5; rest 3 min B. Emom 6 min – Perfect HS hold for 30 sec + for time: 400m run 15 Power sn @95/65 30 push ups 15 thruster @95/65 400m run

08/22/16

FITNESS A. BS @31X1; 5,5,5,5; rest 3 min B. Emom 6 min – Hollow Hold for 30 sec + for time: 400m Run 15 Hang kB snatch/arm 30 push ups 15 kB walking lunge/leg 400m run

BEING A. BS @31X1; 5,5,5,5; rest 3 min B. Emom 6 min – Perfect HS hold for 30 sec + for time: 400m run 15 Power sn @95/65 30 push ups 15 thruster @95/65 400m run

 

 

08.21.16 Rest Day

Rest Day

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