3-1-14

Spend 20 min on:

Find 1 RM Clean & Jerk

Metcon:

AMRAP-10 min

30 DUs

15 Power Snatch (75#/55#)

2-27-14

Shoulder Press
3x3 @ 75%
2x2 @ 85%
2×1 @ 90%
2x1 @ 95%

Metcon:
EMOTM for 20 minutes:
Even: 5 C2B & 3 Deadlifts (225/165) 
Odd: 10 Slam Balls

2-26-14

Fundamentals: Pulls
8 x Deadlift complex, climbing
One full rep consists of:
3 pulls to knees
2 pulls to mid thigh
1 full dead
*Focus on keeping your lumbar curve and keep perfect form. If you lose form, lower the weight.

For Time:
10 OH Squat 95/65
10 T2B
10 Wall Balls 20/14
10 Ring Rows
10 Thrusters 95/65
20 Burpees
10 Thrusters
10 Ring Rows
10 Wall Balls
10 T2B
10 OH Squat

2-25-14

Work on for 15 minutes:
Find your 1RM Thruster starting with moderate weight and working your way up adding small increments each time (5-10 lbs). 
*10 DUs after each set

5 RFT:
3 Power Snatch (135#/85#)
20 Pull-ups
20 Push-ups
20 Sit-ups 
20 Air Squats

"An unexamined life is not worth living." - Socrates

2-24-13

After a short warm-up

For time:
Run 800m (sunny) or 100 DUs(3:1) (rainy)
-then-
3 Rounds:
With the same bar-(155#/75#)
3 Clean & Jerks 
6 Squat Cleans
9 Deadlifts
12 Bent-over landmine Rows
-then-
Run 800m or 100 DUs (3:1)

Skill:
3 sets of:
10 strict or kipping HSPUs
rest 1 minute between sets

2-21-14

Strength/Skill:
Weighted Ring Dips 
5x10 
Beginner: Work on regular Ring Dips, support holds, and progressions into a dip

Metcon:
Row 1000m
5 Pistols (each leg)
10 Pull-ups
10 Burpees
Row 500m
10 Pistols (each leg)
20 Pull-ups
20 Burpees
Row 250m
15 Pistols (each leg)
30 Pull-ups
30 Burpees

2-20-14

Warm up:
10 Min EMOM
10 Burpee Box Jump Overs 24/20

Don’t drop your number unless you literally can’t get 10 in the min (not can’t get 10 in 45 seconds)


Metcon:
4 Min AMRAP
5 DB Deadlift (45#/30#)
5 DB Hang Power Clean
5 DB Push Press

-Rest 1 Min-

3 Min AMRAP
5 DB Deadlift
5 DB Hang Power Clean 
5 DB Push Press

-Rest 1 Min-

2 Min AMRAP
Same 

-Rest 1 Min-

1 Min AMRAP
Same 

Skill:
MU progression work for rest of class

Post total reps and weight.

2-19-14

1. METCON
Tabata of:
Hollow Rocks
Medicine Ball Squat Cleans
Row for Calories
Shoulder to Overhead (95/65)

2. EMOMx15 *TnG=Touch and Go
1st 5 minutes: 4 Power Snatches - No TnG, work good position off the floor
2nd 5 minutes: 2 Power Snatches (no TnG) + 2 TnG Power Snatches - maintain good positioning
Final 5 minutes: 4 TnG Power Snatches - make 'em pretty.

Every rep during this 15 minute set, your feet should not come off the ground. Use this as technique work to create better landing positions, faster cycle times, and eliminating the 'starfish'. 

"You may be disappointed if you fail, but you are doomed if you don't try" - Beverly Sills

2-18-14

Strength:

Strict press

1x1x1x1x1x1x1

Metcon:

AMRAP 10 min

21 KB Swings 24/16

15 Box jumps

9 Burpees 

2-17-14

Front Squat

3-3-3-3-3-3

*5 Strict HSPU between sets

Metcon:

10 Rounds:

10 Wall Balls (20#/14#)

10 T2B

1 Deadlift @ (275#/155#)

2-15-14

Attention: 5AM class is cancelled for Friday. 

Happy Valentine's Day 

10 Rounds
Row 250m
10 Box Jumps (24/20) *plyo jumps with rest at the top 
Start a new round every 2 minutes.

Deadlift
3-3-3-3-3-3-3

"I've always believed that if you put in the work, the results will come. I don't do things half-heartedly. Because I know if I do, then I can expect half-hearted results…" - Michael Jordan

2-12-14

Partner Chipper:
One partner works while other holds assigned plate. Divide the reps in half, both must finish all the reps before moving on.
50 HSPU
100 MU pulls with feet on box or Ring Rows 
150 Hollow Rocks
200 DUs (3:1)
150 Ring Dips or Dips on box
100 Push-ups
50 K2E

Partner's holding weight (45#/25#). Can't put the weight down, or both partners must stop and do 5 burpees.

"Whether you think you can or you think you can't, you're right." - Henry Ford

2-11-14

Metcon 1:
EMOTM 20 Min
Odd: Row Calories 15/10
Even: 10 Burpees

-rest 5 minutes-

Metcon 2:
Power Snatch 
3-3-3-3-3-3-3-3
*touch-n-go

"Be a part of something bigger than yourself" - Coach K

2-10-14

Strength:
Overhead Squats
1-1-1-1-1

Front Squats
1-1-1-1-1

Back Squats
1-1-1-1-1

Metcon:
AMRAP-10 minutes
5 Push Press (115/75)
10 Deadlifts (115/75)
15 Box Jumps (24"/20")

"Today you are you, that is truer than true. There is no one alive who is youer than you" - Theodore Seuss Geisel, aka Dr. Seuss

2-6-14

Shoulder Press
Spend 8 minutes to work up to 1RM

Split Jerk
Spend 8 minutes to work up to 1RM

For time: 
50 Ring dips
50 Deadlifts (165/100)
50 Ring dips

2-5-14

Warm-up
In front of a clock set for 18 minutes:
3 minute of Burpees
3 minute of GHD Sit-ups
3 minute of Inverted Burpees
2 minutes of Burpees
2 minutes of GHD Sit-ups
2 minutes of Inverted Burpees
1 minute of Burpees
1 minute of GHD Sit-ups
1 minute of Inverted Burpees

-5 min of light cycling on Airdyne-

EMOTM-8
Odd: 10 Box Jumps
Even: 10 KB swings

-rest 1 min-

EMOTM-8
Odd: 10 Box Jumps
Even: 10 SDLHP

"Life is 10 percent what happens to me and 90 percent of how I react to it" -Charles Swindoll

02-04-14

Strength:
15 min work on
L Sits 
Pistol Squats
Handstand Walks

Metcon: (CrossFit HQ WOD)
For time:
50 L Pull-ups 
50 Squat Cleans
50 L pull-ups