07/30/2016

A) No Strength or Skill

B) Deck of Cards! 

  • Cards are drawn from a standard 52 card deck plus 2 jokers.
  • Each card you draw tells you what exercise to do and how many reps you must complete.
  • Card values = reps (face cards = 10, Aces = 15). Suits tell which exercise. Hearts = ? Diamonds = ??, Clubs = ???, Spades = ????, Jokers = ?????.
  • What do the "?'s" represent?
  • Suprise! Show up to find out what moves will be programmed!  

7/29/2016

A) Strength: Friday Finisher

B) Partner WOD fot Time: 

Partner A completes the following while, Partner B holds Plank position in any of the 4 variations: Front/Side/Side/Reverse. 

  • 10 Power snatches (95/65)
  • 26 KB Swings (55/35)
  • 5 Muscle Ups (x3 ring dips & pull ups)
  • 30 Wall Balls
  • 4 Rope Climbs
  • 12 Cleans 
  • 200 m 
  •  

07/28/2016

A) Rope Climb and Kipping Practice

B) CrossFit Open 12.3

 18 min AMRAP

  • 15 Box Jumps (24/20)
  • 12 Push Press (115/75)
  • 9 T2B

07/27/2016

A) Snatch Complex

  • 5 x 2 at up to 50%
  • Snatch Pull
  • Hang Snatch Pull
  • Hang Power Snatch
  • Overhead Squat


B) Full Snatch

  • 1,1,1 AHAP

C) 3 Rounds for Time

  • 100 m run
  • 15 yd Bear crawl
  • 10 HSPU

07/25/2016

A) Bench Press

  • 3×5
  • Set 1: 50 % of 1 RM
  • Set 2: 60% of 1 RM
  • Set 3: 70% of 1 RM 

B) Strict Press

  • 4 x 3
  • Set 1: 55% of 1 RM
  • Set 2: 65% of 1 RM
  • Set 3: 75% of 1 RM

New athletes establish 1 RM of Strict Press 

C) Tabata 24

  • Pistol Squat
  • Pull Ups
  • Burpees
  • Toes 2 Bar
  • Shuttle Run
  • Push Ups
  • KB Swings 55/35#
  • DU

 

07/23/2016

A) Muscle Up Skill

  •    For new athletes, work on Ring Row and Ring Dip (most challenging positions/lightest bands) 

B) 10 min AMRAP   

  • 200 m run
  • 3 Cleans (135/95)
  • 6 Dips  

07/22/2016

A) Deadlift

  • 5,5,3,3,2,1 work to AHAP

B) For Time: 

9-15-21 of:

  • Air Squat
  • HSPU
  • *2 Muscle ups/ attempts between round

07/21/2016

A) Warm Up:

  • Handstand Practice 
  • Sotts Press behind the neck (Clean & Snatch Grip) – PVC & Empty Bar

B) Split Jerk

  • 3×3 (% based on 1RM Jerk)
  • Set 1: 50%
  • Set 2: 60%
  • Set 3: 70%  

Practice footwork for beginners 

C)  For Time:

  • 1000 m row
  • 5 Power Snatches (95/65), 1 Rope Climb, 15 MB Sit ups (20/14)
  • 800 m row
  • 8 Power Snatches, 2 Rope Climb, 20 MB Sit ups
  • 500 m row
  • 10 Power Snatches, 2 Rope Climb, 25 MB Sit ups
  • 250 m row
  • 5 Power Snatches, 1 Rope Climb, 15 MB Sit ups

 

07/20/2016

A) Clean Complex

  • 5×2 @ 50 – 70% of 1RM Clean
  • Clean Pull
  • Hang Clean Pull
  • Hang Power Clean
  • Front Squat 

B) Full Clean

  • 1,1,1 AHAP
     

C) 3 Rounds for time

  • 4 Deadlifts (185/135)
  • 12 Kettlebell Swings (55/35)
  • 8 Pull ups

07/19/2016

A) Pistol work 

  • Progressions for new athletes

B) Pistol squats 

  • 3 sets of 5 per leg
  • weighed for advanced

c) For time: 21-15-9 

  • Box Jump (24"/20")
  • Hollow Rocks
  • Sumo Deadlift High Pull (95/65)
  • Wall Balls (20/14)
  • *400m run before each round