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WHAT'S NEW?

3/4/15


Announcements

COME WATCH THE OPEN WITH US EVERY THURSDAY! Grab a beer and come enjoy watching someone else workout for a change.

Main – CrossFit

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General Warm up

100 DU’s

15 Air Squats

10 Hollow And Arch on the bar

10 Shoulder Press, 45/35#

Back Squat (5×3@80% – rest exactly 90 seconds)

Metcon (Time)

3 rounds of:

6 Power Snatches 115/75#

12 TTB

18 Wall Balls 20/14#

Rest 1:00 between rounds

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3/3/15


Announcements

COME WATCH THE OPEN WITH US EVERY THURSDAY! Grab a beer and come enjoy watching someone else workout for a change.

Main – CrossFit

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General Warm up

500m Row

25 DU’s

25 SItups

15 Front Squat, 45/35#

Power Clean & Push Jerk (Every 1:30 for 6:00 5 UB T&G @ 70% of 5RM)

Metcon (Time)

At a conversational pace or 150BPM –

5 rounds of:

30 Double Unders

10 OHS 95/65#

5/3 Muscle-Ups

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3/2/15


Main – CrossFit

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General Warm up

2 ROUNDS of 10 reps of each:

Samson Stretch (Just hold each side for 15 seconds)

Overhead Squat with PVC first time and Bar the second time

Sit-ups

Back-extensions

Pull-ups

Dips

Power Snatch (EMOM for 5, 5 T&G @75% of 5RM)

Metcon (Time)

4 rounds for total working time of:

15 Bar-Facing Burpees

10 Thrusters 105/70#

Rest 1:00

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2/28/15


Main – CrossFit

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General Warm up

500m Row

50 DU’s

25 Situps

15 Air Squats

10 Pullups

10 Ring Dips

Power Snatch (15 minutes to establish a 1RM, )

**HIPS don’t break parallel.**

Metcon (Time)

5 Power Cleans 115/75#

10 Burpee Box-Jumps 24/20″

10 Power Cleans 115/75

10 Burpee Box-Jumps 24/20″

4 Power Cleans 135/95#

10 Burpee Box-Jumps 24/20″

8 Power Cleans 135/95#

10 Burpee Box-Jumps 24/20″

3 Power Cleans 155/105#

10 Burpee Box-Jumps 24/20″

6 Power Cleans 155/105#

10 Burpee Box-Jumps 24/20″

For time. 15 minute time cap.

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2/27/15


Main – CrossFit

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Dynamic Warm up (No Measure)

Frankenstein’s

20 Jumping Jacks

Lunges

Butt Kickers

High Knees

Caterpillars

Shoulder Rotation

Neck Rotation

Clean and Jerk (warm up to about 60-70% of your 1 Rep max)

CrossFit Games Open 15.1 (AMRAP – Reps)

9-Minute AMRAP of:

15 Toes To Bar

10 Deadlifts, 115# / 75#

5 Snatches, 115# / 75#

CrossFit Games Open 15.1A (Weight)

6-Minutes to Establish:

1-RM Clean and Jerk

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2/25/15

Main – CrossFit

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General Warm up

500m Row

25 Air Squats

25 Situps

30 Second back squat hold at the bottom, 45/35#

Back Squat ( 1×3@85%, 3×2@90%, 1×3@85% – rest exactly 90 sec)

Metcon (Time)

3 rounds for time of:

10 Power Snatches 95/65#

10 TTB

**Rest 2 minutes:

Metcon (Time)

3 rounds for time of:

10 Power Cleans & Push Jerks 115/75#

10 C2B Pull-ups

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2/24/15


Main – CrossFit

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General Warm up

100 DUs

50 Situps

15 Front Squats, 45/35#

15 shoulder presses, 45/35#

Power Clean & Push Jerk (Every 1:30 for 6:00 (5 total sets)- 5 UB T&G)

*Begin at 60% of 1RM Clean & Jerk and add weight each minute until you can no longer complete 5 reps. When 5 reps are no longer possible subtract 10-20# and complete the remainder of the EMOM.

Power Clean & Push Jerk (1XME UB T&G @ 80% of #1)

Metcon (Time)

100 KB Snatches (alternating every 10 reps)

*5 HSPU EMOM*

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2/23/15


Main – CrossFit

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General Warm up

500m Row

15 Front Squats, 45/35#

10 PVC Pass overs

15 Pullups

15 Dips

Power Snatch (5 reps, 5 min EMOM)

*Begin at 60% of 1RM Snatch and add weight each minute until you can no longer complete 5 reps. When 5 reps are no longer possible subtract 10-20# and complete the remainder of the EMOM. Try to add to last week’s numbers.

Power Snatch (1 ME UB T&G Set)

Metcon (AMRAP – Rounds and Reps)

10:00 AMRAP at a conversational pace (or 155bpm if you have a HR monitor) of:

25 6″ Target Burpees

25 Thrusters 95/65#

REST 1:00

5:00 AMRAP (all out effort) of:

10 6″ Target Burpees

10 Thrusters 135/95#

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2/20/15

Main – CrossFit

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General Warm up

500m Row

20 DU’s

20 Box Jumps

10 Burpees

10 Shoulder press, 45/35#

3 Position Snatch (10 min Alternating EMOM,1 then 14 split jumps)

Hitting a Full Squat Snatch from 3 main positions. High hang, Hang, and from the Floor.
*Begin at 60% of 1RM Snatch and add weight each minute until you can no longer complete the complex. When a miss occurs on the complex subtract 5-10# and complete the remainder of the EMOM. Try to add 5-10# + to last week.

Metcon (Time)

For Time.

5 Power Cleans 95/65#

10 Burpee Box-Jumps 24/20″

10 Power Cleans 95/65#

20 Burpee Box-Jumps 24/20″

4 Power Cleans 115/80#

10 Burpee Box-Jumps 24/20″

8 Power Cleans 115/80#

20 Burpee Box-Jumps 24/20″

3 Power Cleans 135/95#

10 Burpee Box-Jumps 24/20″

6 Power Cleans 135/95#

20 Burpee Box-Jumps 24/20″

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2/19/2015


Main – CrossFit

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General Warm up

100 DUs

25 Air Squats

15 Ring Dips

15 Hollow and Arch on Bar

Power Clean & Push Jerk (5 X5)

Every 1:30 for 6:00 (5 total sets)-

5 UB T&G Power Clean & Push Jerks

*Begin at 40% of 1RM Clean & Jerk and add weight each minute until you can no longer complete 5 reps. When 5 reps are no longer possible subtract 10-20# and complete the remainder of the EMOM.

Power Clean & Push Jerk

1XME UB T&G Power Clean & Push Jerks @ 80% of heaviest weight used for at least 4 reps of #1.

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 12 minutes of:

100 Wall balls 20/14# (men 10′ target/ladies 9′ target)

75 Double-unders

25 Muscle-ups

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