CrossFit


2017-04-29


Saturday
Warm-up
“Musical Medballs”
*Have your athletes complete an exercise of your choice around the medballs. When you stop the music they will sit on a medball. Whoever does not get a medball will perform either:
5 Reverse lunges in Place
5 Air Squats
5 Push-ups
5 Sit-ups
*In any combination.
Take one medball away and go until there are only two people left with 1 ball.
Metcon
Metcon (Time)
Teams of 3 for time:
Run 1 Mile w. Medball Together (20, 14)
150 Goblet Squats (70, 53)
Run 800 meters with medball Together
150 Russian Swings (70, 53)
Run 600 meters with medball Together
150 Thrusters (95, 65)
40:00 Cap
L3: (53, 35) (75, 55)
L2: (45, 25) (65, 35)
L1: (35, 25) (45, 25)
– One person works at a time on KB movements and thrusters, but medball runs will be completed together. Athletes can pass the ball off while they run. If the ball touches the ground on their run there is a 5 Burpee penalty for each athlete when they come back to the gym.
– Sub 2k, 1500m, 1k row for the running.
Metcon (AMRAP - Rounds and Reps)
Alternate Metcon:
AMRAP 30 in teams of 3:
21 Thrusters (95, 65)
21 Russian KBS (70, 53)
21 Goblet Squats (70, 53)
21 Box Jumps (24, 20)
*One athlete works at a time. Split as needed.


CrossFit


2017-04-28


Friday
Warm-up
“Burpee Breakdown”
8-6-4-2
Squat Thrust
Push up
Squat Jump
Jumping Jack
Skill Work
With an empty Barbell:
5 Muscle Snatch
5 Back Squats
5 Power Snatch
5 Goodmornings
10 Single Leg Glute Bridge each leg w. 1 ct hold at top.
*Add light weight and repeat one more round
Strength
1: Wide Stance Box Squat (7 x 3 @60-70%, every 60s.)
2:
Power Snatch: Work up to the weight you think you’ll make it to performing sets of singles. Rest 60s.
Metcon
CrossFit Games Open 13.1 (AMRAP - Rounds and Reps)
17-Minute AMRAP of:
40 Burpees to a 6" target
30 Snatches, 75# / 45#
30 Burpees to a 6" target
30 Snatches, 135# / 75#
20 Burpess to a 6" target
30 Snatches, 165# / 100#
10 Burpees to a 6" target
AMRAP Snatches 210# / 120#
– All Levels: Scale down each weight by 10-20#s
Metcon (AMRAP - Rounds and Reps)
Alternate Beginner Workout:
AMRAP 17:
40 Burpees
30 Deadlifts (135, 95)
30 Burpees
20 Deadlifts (115, 75)
20 Burpees
10 Deadlifts (95, 65)
Accessory Work
Dead Bugs (With Reverse Crunch. 3 x 10. Rest 60s.)
Supermans (50-100 (squeeze glutes at top). Rest as needed)


CrossFit


2017-04-27


Thursday
Warm-up
A) Warm-up, 10:00
With a partner, one person working
Row 250m x 2 rounds
Partner resting performs:
Foam Rolling of x 10 passes each:
Calves
Adductors
Metcon
Metcon (Time)
3 RFT w. a partner:
Row 1500 meters
10 Curtis P’s (115, 75)
32:00 Cap
L3: (95, 65)
L2: (75, 55)
L1: (65, 35)
– Curtis P = 1 Power Clean + 1 Forward Front Lunge each leg + 1 Push Press
Beginner Alternative Movement:
DB Reverse Lunges in place x 5 ea.
DB Push Press x 5 reps
– These can be done with light KBs as well
– Rowing: Sub 1200 meter run per round if needed. If running does not work you can sub 3-4 bodyweight movements x 10-15 reps each before the Curtis Ps.
Cool Down
7:00 of Tissue Work


CrossFit


2017-04-26


Wednesday
Warm-up
With a light Kettlebell:
10 Turkish Get-ups (total)
Then,
5:00 of Bodyweight movement x 10 reps each
– Air Squats
– Lunges
– Push-ups
– Sit-ups
– Supermans
– Hollow Rocks
– Scorpions
Mobility
3 Way Banded Shoulder + Lat stretch x 20s each + Jerk Review
Strength
EMOM 10:
2 Split Jerks @80%
– +5% from last week.
– There should be no missed sets
– Beginners: Push Press, 6 x 4. Heavier than last week.
– Spend 7-10:00 working up to work weight before starting clock.
Split Jerk (8 x 2 @80%)
Push Press (Beginner Movement: 6 x 4 @ 80%)
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 9:
1 Wallclimb
5 C2B Pull-ups
10 Calorie AB
15 Wallballs (20, 14)
Rest 2:00

L3: (Reg Pull-ups)
L2: (Half Wall Climb) (BA Pull-ups) (14, 10)
Metcon (AMRAP - Rounds and Reps)
AMRAP 9:
1 Rope Climb
5 T2B
10 Calorie AB
15 Wallballs

L2: (14, 10) (20s AB)

Alternate Scaling:
Assault Bike: Sub 15 calorie row or 8 Burpees.
Accessory Work
DB Tricep Extensions to Chin (3 x 10-12. Rest 30s.)
DB Hammer Curls (3 x 10-12. Rest 30s.)


CrossFit


2017-04-25


Tuesday
Warm-up
Dynamic Warm-up
Mobility
1a) High to Low Plank x 10 passes
1b) Shoulder Taps x 20 (alternating)
1c) Banded Lat Stretch x 20s each
x 2 rounds
Skill Work
Kipping Progressions (5 x 20s)
Hollow Hold to Superman Flip (5)
Beat Swings (10)
Hop Over the Fence (5) (w/PVC)
Kid Bar Swings
Adv: T2B, Butterfly Pull-up
L-Sit (5 x 20s)
Adv: HS Walking
Metcon
Last Minute (Time)
4 RFT:
Run 400 Meters
50 Double Unders
25 KBS (53, 35)
L3: (45, 25)
L2: (35, 25) (60s of Double Under Attempts)
L1: (35, 25 Russian Swings) (75 Single Unders)
20:00 Cap
Accessory Work
Banded Anti Rotation Chop (3 x 8-10 ea. Rest 60s.)


CrossFit


2017-04-24


Monday
Warm-up
A) Warm-up, 10:00
5:00 Dynamic
+
2 Rounds of:
5 Heavy Russian Swings (squeeze glutes)
10 Wide Stance Heavy Goblet Squats
15s Elbow Plank (squeeze abs)
Mobility
60s Pigeon Pose on Box Each Side
*This can be done on a 20, 24, 30″ box.
Strength
1: Front Squat Clusters (6 x 1.1.1. Re-rack weight and rest 20s between rep)
1: Front Squat (Beginners: 5 x 5, adding.)
2: Squat Clean (Work up to Metcon weight in sets of 1-2)
Metcon
Metcon (5 Rounds for time)
5 Rounds of:
4 Squat Cleans @70% of 1RM
8 Burpee Box Jumps (24, 20)
Rest 90s.
L3: (135, 95) (24, 20)
L2: (Coach Choice of Weight) (20, 15)
L1: (10 Goblet Squats) (10 Burpees)
Score = slowest split
Accessory Work
Glute-Ham Raises (4 x 6-8)


CrossFit


2017-04-23


Sunday
Warm-up
Fun Coaches Choice Warm-up
Mobility
Softball x 30s each Glute
Lax Ball x 30s each pec
Strength
EMOM 12:
Minute 1: 10 Front Rack Reverse Lunges (135, 95)
Minute 2: 1 TGU each arm
Minute 3: 10 BB Rows (135, 95)
Front Rack Reverse Lunges (4 x 10)
Turkish Get Up (4 x 1 each arm)
Barbell Row (4 x 10)
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 17:
30 Double Unders
15 Abmat Sit-ups
10 Front Squats (115, 75)
5 Push Press (115, 75)
L3: (95, 65)
L2: (75, 55) (40s of DU attempts)
L1: (65, 35) (60 Singles)
Accessory Work
*Choose 2 accessory movements from extra credit this week that you missed.


CrossFit


2017-04-22


Saturday
Warm-up
Rowling x 6 Rounds w. partners
– While one athlete rows the other two athletes complete 5 KBS/5 Burpees.
Metcon
Metcon (Time)
Teams of 3:
Row 3k
Then,
5 Rounds of:
30 KBS (70, 53)
30 Burpees
Then,
Row 3k
L3: (53, 35)
L2: (45,25)
L1: (35, 25 Russian Swings)
40:00 Cap
Alternate Scaling Options:
– Rowing: 3k Run at beginning and end
Metcon (AMRAP - Rounds and Reps)
Alternate Metcon:
AMRAP 30 in teams of 3:
30 Goblet Squats (70, 53)
30 Burpees
30 KBS
3 Wall Climbs


CrossFit


2017-04-21


Friday
Warm-up
2 Rounds With a empty Barbell:
5 Deadlifts
5 Muscle Cleans
5 Front Squats
5 Burpees
10 Alternating Rev Lunges
10 Wallballs
20 Double Unders
Mobility
Glute Activation + Squat Mobility
2 Rounds of:
1a) Single Leg Hip Thrust
x 5 ea. (1 ct at top). Rest 10s.
1b) Wide Stance Goblet Squat
x 5. Rest 10s.
1c) X-Band Walk
x 20s each direction
Strength
Wide Stance Box Squat (8 x 3 @55-65%, every 60s.)
Metcon
CrossFit Games Open 13.3 (AMRAP - Rounds and Reps)
12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups
L2: (14, 10) (DU Attempts)
L1: (10, 8) (180 Singles)
Accessory Work
Banded Hip Flexor Pulls (50 each)
Russian Twists (60 total)


CrossFit


2017-04-20


Thursday
Warm-up
PVC Game
+
DB Hang Power Snatch Review + Practice
Then,
10 DB Hang Power Snatch each
20 Mountain Climbers
10 Air Squats
+
Box Jump Review
Mobility
General Mobilty w. Foam Roller x 10 passes
– IT Bands
– Lats
– Quads
– Thoracic Spine
Skill Work
Rope Climb Skill Work + Gymnastics Static Hold
Metcon (No Measure)
EMOM 10:
ODD Minutes: 1 Rope Climb or Scaling Option.
– Adv: Legless RC
EVEN Minutes: 20-30s Chest Facing Wall Handstand Hold
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 18:
40 2 Ct. Mountain Climbers
30 Air Squats
20 DB Hang Power Snatch (10 ea.)
10 Box Jumps w. Step down (24, 20)
*Athlete choice of DB weight
Alternate Options:
– American KBS for snatches x 20 reps (53, 35)
Accessory Work
3D Banded Pull Aparts (Accumulate 100-150)


CrossFit


2017-04-19


Wednesday
Warm-up
Abmat Pizza Game
Then,
3 Presses from Split
3 Push Press
3 Split Jerks
3 Bent-over Rows
10 Hollow Rocks
*Add weight x 2 rounds
Mobility
Mix this into your warm-up.
10 Scap Push-ups
20 Banded Pull-aparts
Skill Work
EMOM 12:
ODD Minutes: 3 Split Jerks @70-75%
EVEN Minutes: 15-20s Hollow Hold
– Take 7-10:00 warming up to desired work weight focusing on technique before starting the clock.
Beginner:
5 Push Press per round
Split Jerk (6 x 3 @ 70-75%)
Push Press (Beginner Movement: 6 x 5 @ 70-75%)
Hollow Rock Hold (6 x 15-20s)
Metcon
Metcon (Time)
5 RFT:
12 T2B
9 Hang Power Cleans (155, 105)
6 S20H (155, 105)
Rx+:(185, 125)
L3: (115, 75)
L2: (Knee Lifts) (95, 65)
L1: (Sit-ups) (55, 25)
10:00 Cap
Accessory Work
1a: DB Hammer Curls (3 x 10-12. Rest 60s.)
1b: Rolling Tricep Extensions (3 x 15. Rest 60s.)


CrossFit


2017-04-18


Tuesday
Warm-up
Run 400 Meters or Row 500m then or Assault Bike x 60s,
8 Burpees
20 Ft. Bear Crawl
8 Push-ups
10 Scorpions
10 Air Squats
Run 200m or Row 200 or Assault Bike x 30s.
Metcon
Metcon (No Measure)
EMOM 40:
Minute 1: 45s Assault Bike
Minute 2: 45s Row
Minute 3: 12 Burpees
Minute 4: 100 Ft. Bear Crawl
Minute 5: Rest
Alternate Scaling Options:
– Assault bike: 200 meter run
– Row: 30s SDHP (53, 35)
– Bear Crawl: 45s of Moutain Climbers


CrossFit


2017-04-17


Monday
Warm-up
Dynamic Warm-up x 5:00
+
With a empty BB:
10 Sumo Deadlifts
10 BB Thrusters
20 Double Unders
10 BB Rows
20 Double Unders
10 Front Rack Reverse Lunges
20 Double Unders
Mobility
Banded Hip Mobility x 60s each
– Attach band to rig and place in hip crease. Get tension on band while in a pigeon pose.
Strength
Sumo Deadlift off 2″ Mats (6-8 sets. Reset on each rep. Rest 2-3:00.)
Use 25# plates or spotter arms to elevate barbell off the floor
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 3:
7 Thrusters (95, 65)
21 Double Unders
Rest 5:00
Metcon (AMRAP - Rounds and Reps)
AMRAP 3:
7 Thrusters (95, 65)
21 Double Unders
Accessory Work
Single Leg Glute Hip Thrusts on bench or floor (3 x 10 ea. (1 ct at top))


CrossFit


2017-04-16


Sunday
Warm-up
Limber 11
"Limber 11"
- Foam Roll IT Band
- Foam Roll Adductors
- SMR Glutes (lax ball)
- Bent-knee Iron Cross
- Rollovers into V-sits
- Rocking Frog stretch
- Fire Hydrant circles
- Mountain Climbers
- Cossack Squats
- Seated Piriformis stretch
- Rear Foot Elevated Hip - Flexor stretch

https://www.youtube.com/watch?v=FSSDLDhbacc
Strength
1: Paused Back Squat (5 x 3 (1 ct pause). Add weight each set. Rest 2:00)
2: Power Snatch (5 x 3. Rest 90s.)
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 20:
5 Power Snatches (115, 75)
10 Push-ups
15 Air Squats
30 Calorie Row
L3: (95, 65)
L2: (75, 55)
L1: (65, 35)
Alternate Scaling Options:
– Power Snatch: 10 American KBS (53, 35)
– Rowing: 200 meter run or 50 Double Unders.
Accessory Work
Hollow Rock (Accumulate 50-100)


CrossFit


2017-04-15


Saturday
Warm-up
Abmat Pizza Game
– Every time someone gets their “pizza” knocked off they perform 5 Air Squats, 5 Push-ups, 5 Sit-ups
Skill Work
With your partner:
2 Sets of:
20 Sit-ups
12 Hang Muscle Cleans each (empty bar)
10 Bar Facing Burpees
– Add weight and repeat
– This done at game speed
– Split in half
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 33 w. a partner:
20 Hang Power Cleans (135, 95)
400 Meter Run
20 Bar Facing Burpees
400 Meter Run
20 T2B
L3: (115,75)
L2: (95, 65) (Knee Lifts)
L1: (65, 35) (Sit-ups) (Burpees)
Alternate Scaling Options:
– Running: 500m Row, 90s Bike or Ski Erg, 60s Heavy Sledpush each, or 100 Double Unders + 50 Air Squats for each 400m run.
– Hang Power Cleans: Russian KBS (53, 35)
Cool Down
5:00 Static Stretch if time permits.


CrossFit


2017-04-14


Friday
Warm-up
5:00 Dynamic then,
2 Sets. Add weight for set 2
10 RDLs
8 Front Squats
6 Bar Facing Burpees
4 Power Cleans
Mobility
Glute Activation
2 Rounds of:
– X-Band Walks x 10 each direction
– Miniband walks x 10 steps each direction
– Single Leg Glute Bridge x 5 each leg
Strength
1: Wide Stance Box Squat (8 x 3 @50-60%, every 60s.)
2: Deadlift (4 x 4, touch n go. Add weight each set. Rest 90s.)
Metcon
Dead Ball (Time)
5 RFT:
10 Deadlifts (185, 125)
20 Wallballs (20, 14)
Rest 2:00
Rx+:(225, 155)
L3: (185, 125)
L2: (155, 105) (14, 10)
L1: (135, 95) (10, 8)
Score = total time
20:00 Cap
Accessory Work
GHD Back Extensions (3 x 15 (1 ct glute squeeze at top).)
Accumulate 5:00 perform X-Band Walks


CrossFit


2017-04-13


Thursday
Warm-up
"Limber 11"
- Foam Roll IT Band
- Foam Roll Adductors
- SMR Glutes (lax ball)
- Bent-knee Iron Cross
- Rollovers into V-sits
- Rocking Frog stretch
- Fire Hydrant circles
- Mountain Climbers
- Cossack Squats
- Seated Piriformis stretch
- Rear Foot Elevated Hip - Flexor stretch

https://www.youtube.com/watch?v=FSSDLDhbacc
Strength
Power Snatch (Sets of 3 working up to a moderate weight.)
Metcon
Metcon (Distance)
6:00 Max Distance Running
Metcon (Distance)
6:00 Max Distance Bike
Metcon (Distance)
6:00 Max Distance Rowing
Metcon (AMRAP - Rounds and Reps)
Alternate Option:
AMRAP 20 w. a partner:
20 SDHP (53, 35)
20 Burpees
20 Goblet Squats (53, 35)
600 meter Row
Accessory Work
Banded Hip Flexor Pulls (Accumulate 50)
Banded Pushdowns (Accumulate 50)
Banded Pull Aparts (Accumulate 50)


CrossFit


2017-04-12


Wednesday
Warm-up
5:00 Dynamic then grab a PVC
2 Rounds of:
8 Pass Thrus
8 Around the Worlds
8 PVC OHS
4 Yoga Push-ups
20 Banded Pull-aparts
Metcon
Bull with a Partner (Time)
2 RFT:
200 Double Unders
50 Overhead Squats (135, 95)
50 Pull-ups
Run 1 Mile
*One person works. Split as needed.
L3: (115, 75)
L2: (100 Double Under Attempts) (95, 65) (Band Assisted Pull-ups)
L1: (Single Unders) (95, 65 Front Squats) (Ring Rows)
*Sub a 2k row for 1 mile run or 8:00 Bike or 8:00 Ski erg.
Accessory Work
Banded Pushdowns (Accumulate 100)


CrossFit


2017-04-11


Tuesday
Warm-up
Row 500m or Run 400 meters or 2:00 of Single Unders
Then,
10 Alternating Step-ups
20 Hollow Rocks
20 Supermans
10 Squat Thrusts
Then,
Row 500m or Run 400 meters or 2:00 of Single Unders
Mobility
Lax Ball x 30s each spot
– Triceps
– Pec insertion point
– Scapular
Metcon
Metcon (Time)
For time:
Row 50 Calories
21 Burpee Box Jumps (24, 20)
Row 50 Calories
15 Burpee Box Jumps
Row 50 Calories
9 Burpee Box Jumps
*20:00 Time Cap
L2: (20, 15)
L1: (Burpees)
Alternate Scaling Options:
– Rowing: Sub 600 meter run or 2:00 Assault Bike or 2:00 Ski erg. Or substitute 100 Doubles/50 Walking Lunges for each set of rowing.
Accessory Work
1a: Rear Foot Elevated Split Squat (3 x 10 ea. Rest 30s.)
1b: Bent-over Lateral Raises (3 x 15. Rest 30s.)
1c: Banded Hip Flexor Pulls (3 x 25 ea. Rest 30s.)
Cool Down
3:00 of Foam Rolling Quads, Lats, Thoracic Spine x 10 passes each


CrossFit


2017-04-10


Monday
Warm-up
Dynamic Warm-up
Mobility
Glute/Hamstring/Quad Circuit
1a) X-Band Walk x 10 ea
1b) Banded Goodmonring x 15
1c) Terminal Knee Extensions x 15 ea
x 2 Rounds
Strength
Zercher Box Squat (Take 6-8 sets and build to a 1RM. Use a 13-15″ Box)
Metcon
9:00 (AMRAP - Reps)
Ascending Reps in 9:00 of:
1 Power Clean (135, 95)
1 Hang Squat Cleans
1 Thruster
2 Power Clean
2 Hang Squat Cleans
2 Thrusters
3 Power Cleans
3 Hang Squat Clean
3 Thrusters
L3: (115, 75)
L2: (95, 65)
L1: (75, 55)
Score = Total Reps
9:00 (AMRAP - Reps)
Ascending Reps in 9:00 of:
1 Power Clean (135, 95)
1 Hang Squat Cleans
1 Thruster
2 Power Clean
2 Hang Squat Cleans
2 Thrusters
3 Power Cleans
3 Hang Squat Clean
3 Thrusters
L3: (115, 75)
L2: (95, 65)
L1: (75, 55)
Score = Total Reps
Metcon (AMRAP - Rounds and Reps)
Beginner Metcon:
AMRAP 9:
9 Deadlifts (135, 95)
9 Goblet Squats (45, 25)
9 Squat Thrusts
Accessory Work
Banded Low to High woodchops (3 x 10 ea.)
Banded Leg Curls (Accumulate 100 reps each leg)


CrossFit


2017-04-09


Sunday
Warm-up
Dynamic Warmup
Mobility
Foam Roll 10 passes each:
– Lats
– Quads
– IT Bands
– Thoracic Spine
Strength
1: Squat Snatch (6 x 2, adding weight each set. Rest 90s.)
2: Barbell Row (3 x 8-10. Rest 60s.)
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 18:
200 Meter Run
10 Goblet Squats 70, 55)
20 Russian Swings (70, 53)
L3: (53, 35)
L2: (45, 25)
L1: (35, 25)
Alternative:
Running: 250 meter row, 50 meter sledpush sprint, or 10 Burpees.
Accessory Work
Beach Muscles:
Arms + Abs x 5:00 of athletes choice


CrossFit


2017-04-08


Saturday
Warm-up
3 Rounds of:
Run 100 Meters
10 Push-ups
15 Sit-ups
Metcon
Metcon (AMRAP - Rounds and Reps)
With a running clock with a partner:
Minutes 0:00-15:00
Max Rounds of:
8 Hang Power Cleans (115, 75)
8 Calorie Row
8 Burpees
*One athlete completes a full round at a time
Minutes 15:00-30:00
Max Rounds of:
800 Meter Run
800 Meter Row
50 Air Squats
*Split work however desired
Minutes 30:00-40:00
Max Distance Front Rack Double KB Carry, Athlete choice of Weight.
Rx+:(155, 105)
L3: (95, 65)
L2: (75, 55)
L1: (65, 35)
*Score = total reps of Metcon #1
Alternate Scaling Options:
– Hang Power Cleans: Sub Goblet Squat (45, 25)
– Rowing: 8 Calorie Row = 100m Run
– Rowing Part 2: Sub 1 mile run instead of 800m Row/800m Run.


CrossFit


2017-04-07


Friday
Warm-up
2 sets With a barbell
5x Deadlift
5x Front Squat
5x Bent-over BB rows
10 Walking lunges
10 Banded Goodmornings
*Add weight and repeat
Mobility
Softball in the glute x 30s ea. + Glute Activation
Strength
Deadlift (Touch N Go, 5 x 4 @70%. Rest 2:00)
Metcon
Francine (Time)
3 RFT:
15 Deadlifts (225, 155)
15 Pull-ups
L3: (185, 125)
L2: (155, 105) (BA Pull-ups)
L1: (135, 95) (Ring Rows)
8:00 Cap
Accessory Work
Banded Leg Curls (Accumulate 50-100)
Reverse Hypers (3 x 20. Rest 90)


CrossFit


2017-04-06


Thursday
Warm-up
2 Rounds of:
30 Double Unders
20 Walking Lunges
10 Hollow Rocks
Rest as needed between sets.
Metcon
Metcon (No Measure)
Not for time w. a partner:
800 Meter Farmer Carry (70, 53)
400 Meter Heavy Sledpush
800 Meter Farmer Carry (70, 53)
400 Meter Heavy Sledpush

35:00 cap
Metcon (Time)
Alternatives Workout:
5 RFT w. a partner:
400 Meter Run or 500m Row
30 Front Squats (115, 75)
30 KBS (70, 53)

35:00 cap
Mobility
Foam Rolling:
5:00 wherever you are most sore


CrossFit


2017-04-05


Wednesday
Warm-up
Run 400 Meters
Then,
20 Shoulder Taps
15 Wallballs
10 Push-ups
5 Burpeees
Then,
Run 200 Meters
Skill Work
1) Rope Climb Technique – J Technique
2) HSPU Scaling/Technique
Strength
1a: Handstand Push-ups (4 x 5-7. Rest 90s.)
1a: Shoulder Press (HSPU alternative: 5 x 5, adding weight each set)
1b: Rope Climb (4 x 2-3. Rest 90s.)
1b: Ring Rows (RC alternative: 4 x 8, w. pause at top)
Metcon
Lungs (Time)
For time:
Run 400 Meters
21 Wallballs (20, 14)
21 Burpees
Run 400 Meters
15 Wallballs
15 Burpees
Run 400 meters
9 Wallballs
9 Burpees
22:00 Cap
L2: (14, 10)
L1: (10, 8) (Reps of 15-12-9)
Alternative:
– Running: Sub 500 Meter Row per set or 100-75-50 Double Unders
Accessory Work
3D Banded Pull Aparts (Accumulate 50)


CrossFit


2017-04-04


Tuesday
Warm-up
7:00 Dynamic then,
Tic-Tac-Toe Warm Up
Mobility
Lax Ball:
Spend 2:00 on each calve and ankle to prepare for box jumps.
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 18:
5 T2B
10 Power Cleans (115, 75)
15 Box Jumps w. step down (24, 20)
Rx+:(135, 95)
L3: (95, 65)
L2: (Knee Lifts) (75, 55) (20, 15)
L1: (Knee Lifts) (Russian Swings) (Low Box Jumps or Step-ups)
Strength
1a: DB Split Squats (3 x 8 ea. Rest 30s.)
1b: Bent-over Lateral Raises (3 x 15. Rest 30s.)
Accessory Work
Hollow Rock Hold (Accumulate 90s-2:00)


CrossFit


2017-04-03


Monday
Warm-up
5:00 Dynamic
Then w. PVC,
10 Pass Throughs
10 OHS
10 Around the World
10 OHS
Then w. a barbell,
10 Back Squat
10 Goodmornings
10 OHS
Mobility
a) Wall Squat: 2 x 8 @3311. No rest.
– 3 seconds down, 3 seconds at the bottom, 1 second coming up, 1 second at the top.
1b) Pigeon Pose on a box: 2 x 20s each. No rest.
Strength
Power Snatch + Overhead Squat (Work up to a heavy 2 + 2. Rest 90s-2:00)
Metcon
3 (Time)
For time:
30 Power Snatch (115, 75)
30 Overhead Squats (115, 75)
30 Thrusters (115, 75)
L3: (95, 65)
L2: (75, 55)
L1: (65, 35)
10:00 Cap
Metcon (Time)
Beginner Metcon Option:
For time:
30 Deadlifts (95, 65)
30 Front Squats (95, 65)
30 Push Press (95, 65)
10:00 Cap
Accessory Work
Banded Pullthroughs (Accumulate 100)
Banded Leg Curls (Accumulate 100 each)


CrossFit


2017-04-02


Sunday
Warm-up
9 Essential Movements of CrossFit
*10 Reps of each movement
Mobility
X-Band Works:
10 Small Steps forward, backward and laterally
Strength
1: Clean and Jerk (6 x 2, adding. Rest 90s.)
2a: Rear Foot Elevated Split Squat (3 x 6 ea. Rest 60s.)
2b: Side planks (3 x 20s ea. Rest 60s.)
Metcon
Metcon (Time)
5 RFT:
100 Meter Sledpush @Heavy
15 Box Jumps (24, 20)
10 Front Squats (135, 95)
Rest 1:00
L3: (115, 75)
L2: (95, 65)
L1: (75, 55)
20:00 Cap
Alternative:
– Sledpush: 30 Calorie Row or 400m Run
Cool Down
5:00 of Static Stretching
5:00 Foam Rolling


CrossFit


2017-04-01


Saturday
Warm-up
Fun warm-up that includes movements for todays conditioning piece ie. wallballs, light deadlifts, running.
Metcon
Metcon (Time)
10 RFT in teams of 2:
20 Deadlifts (135, 95)
400 Meter Run
20 Wallballs (20, 14)
*One person works at a time.
Split however needed.
L3: (115, 75)
L2: (95, 65)
L1: (75, 55)
35:00 Cap
Accessory Work
Weighted Plank (Accumulate 2:00 )


CrossFit


2017-03-31


Friday
Warm-up
W. an empty barbell, 3 sets:
8 deadlifts
8 Front Squats
8 Goodmornings
8 (total) reverse lunges in
place
8 Hang Muscle Cleans
*rest as needed
Mobility
Hip Opener (Pigeon Pose) on Box + Squat test/retest
1:00 ea. side
*Test air squat before and after mobilizing
Strength
1: Front Squat Box Squat (5 x 4 @60-70%, every 60s.)
2: Power Clean (5 x 2 @80%, every 90s. Reset on each rep.)
Metcon
Adrenaline (AMRAP - Reps)
AMRAP 8 of ascending reps:
2 Burpee Box Jumps (24, 20)
2 Squat Cleans (135, 95)
4 Burpee Box Jumps
4 Squat Cleans
6 Burpee Box Jumps
6 Squat Cleans
And so on adding 2 reps each round. Score = total reps completed
L3: (115, 75)
L2: (20, 15) (95, 65)
L1: (Burpees) (75, 55)
Beginners:
– Squat Clean: Moderate weight Front Squat or Goblet Squat
Accessory Work
Reverse Hypers (2 x 25 @50% of Back Squat)


CrossFit


2017-03-30


Thursday
Warm-up
Abmat Pizza Game (2 burpee penalty for drops)
+
20 Air Squats
20 Sit-ups
20 Walking Lunges
20 Supermans
Metcon
Metcon (5 Rounds for time)
Every 5:00 x 5 Sets:
Row 500 Meters
10 T2B
2 Wall Climbs
L2: (Knee Lifts) (Half Wall Climbs)
L1: (Knee Lifts) (20 Shoulder Taps)
*Score = slowest split
Alternative Scaling:
Rowing: 400 meter Run or 15 Burpees/30 Double Unders.
Accessory Work
1a: Handstand Holds (3 x 20s. Rest 60s.)
1b: Ball Slams (3 x 20s Max Reps. Rest 60s.)
1b: Russian Twists (3 x 20s Max Reps. Rest 60s.)
Cool Down
5:00 of Tissue Work


CrossFit


2017-03-29


Wednesday
Warm-up
Kettlebell Warm up:
30s of work/20s of rest. Coach should call out the exercises/demo 2-3 reps during the rest intervals:
-Single-arm KB Swing (both sides)
-KB Windmill
-Goblet Squat
-KB Push Press (both)
-KB Swing
-Figure 8 (both directions)
etc..
Mobility
1a) Wall Squats Arms Extended OH: 2 x 10 @3211 (3 seconds down, 2 seconds at bottom, 1 second up, 1 second at top)>
1b) Wall Slides: 2 x 10.
Strength
Push Press (Work up to a challenging set of 3. Rest 2:00)
Metcon
Oldschool (Time)
For time:
40-30-20-10
KBS (53, 35)
Walking Lunges (BW)
Abmat Sit-ups
Double Unders
L3: (45, 25)
L2: (35, 25) (Double Under Attempts)
L1: (35, 25 Russian Swings) (2x Single Unders)
*18:00 Cap
Accessory Work
1a: 1-arm DB Row (3 x 15 ea. Rest 60s.)
1b: Banded Pushdowns (3 x 12-15. Rest 60s.)


CrossFit


2017-03-28


Tuesday
Warm-up
Row 500m
Then,
10 Hollow Rocks
10 Squat Thrusts
10 Ball Slams
10 Lunges in place each leg
10 Supermans
10 Scorpions
Mobility
World Greatest Stretch x 30s each pose
Metcon
Metcon (No Measure)
EMOM 20:
ODD Minutes: 10/8 Calorie Row
EVEN Minutes: 10 Burpees
Rx+:(12/10 Calorie Row) (12 Burpees)
L2: (40s of Work each set)
L1: (30s of Work each set)
Accessory Work
1a: Supinated Grip Barbell Row (3 x 10. Rest 30s.)
1b: L-Sit (3 x 20s. Rest 30s.)
Cool Down
Static Stretch if time permits


CrossFit


2017-03-27


Monday
Warm-up
Grab an empty BB + Complete:
20 Walking Lunges
10 Scorpions
20s Pigeon Pose each side
10 RDLs
8 Front Squats
6 Sumo Deadlifts
20 Walking Lunges
Mobility
2 Sets of:
15 Russian Swings (squeeze glutes at top)
X-Band Walk x 5 steps backward/5 forward
5 ea Glute Hip Bridge Singe Leg (1 ct a top)
Strength
Sumo Deadlift (Work up to heavy 1. Rest 2-3:00. Work on form.)
Metcon
1a: Sled Pull (5 x 50m. Rest 60s.)
1b: Single Arm Farmer Carry (5 x 50m (25m each). Rest 60s.)
Metcon (Time)
Alternate Workout:
5 Rounds of:
12 Weighted Sit-ups
10 RDLs (challenging weight)
8 High Box Jumps
After Bash!
Lax Ball in Glutes/Hamstrings
Reverse Hypers (2 x 25. Rest 60s.)


CrossFit


2017-03-26


Sunday
Warm-up
Dynamic Warm-up
Mobility
Foam Roll 10 passes each:
– Lats
– Quads
– IT Bands
– Thoracic Spine
Metcon
Metcon (Time)
For time:
Run 1 Mile
Rest 5:00
50 Ring Rows
30 Power Clean + Jerks (135, 95)
Rx+:(25 Bar Muscle-ups) (155, 105)
*Rx+ Option only for those that did not do Saturday Metcon
L3: (95, 65)
L2: (75, 55)
L1: (65, 35)
Running Scaling = 2k Row or 100 Burpees
Accessory Work
1a: DB Split Squats (3 x 8-10 ea.Rest 60s.)
1b: 1-arm DB Row (3 x 8-10. Rest 60s.)
1c: Russian Twists (3 x 20. Rest 60s)


CrossFit


2017-03-25


Saturday
Warm-up
2 Sets. Add weight for set 2:
10 RDLs
8 Front Squats
6 Bar Facing Burpees
4 Power Cleans
Mobility
Glute Activation + Squat Mobility
2 Rounds of:
1a) Single Leg Hip Thrust x 5
ea. (1 ct at top). Rest 10s.
1b) Cook Squats x 5 reps.
Rest 10s.
1c) X-Band Walk x 20s each
direction
Strength
1: Front Squat Box Squat (5 x 5 @55-65%, every 60s.)
2: Power Clean (5 x 3 @75%, every 90s.)
Metcon
Tugboat (Time)
2 RFT:
25 Power Cleans (115, 75)
25 Bar Facing Burpees
L3: (95, 65)
L2: (75, 55)
L1: (65, 35) (Regular Burpees)
10:00 Cap
Alternate Movement:
– Power Cleans: Clean Grip Deadlifts, moderate weight.
Accessory Work
GHD Back Extensions (3 x 15. Rest 60s. 1 ct glute squeeze at top.)


CrossFit


2017-03-24


Friday
Metcon
CrossFit Games Open 17.5 (Time)
10 rounds for time of:
9 thrusters 95# / 65#
35 double-unders

*40 minute time cap
CrossFit Games Open 17.5 Scaled (Time)
10 rounds for time of:
9 thrusters 65# / 45#
35 single-unders

*40 minute time cap


CrossFit


2017-03-23


Thursday
Warm-up
Rowling in Teams of 2:
Each athlete will complete 5 sets
*8:00 Cap
Mobility
General Mobility:
– Have athlete choice 3 spots and spend 1:00 on each with either foam roller or lax ball
Skill Work
Warm-up Power Snatches + OHS.
This should only take 2-3 sets as weights are light today.
Metcon
Metcon (Time)
In teams of 2:
For time:
Run 1 Mile
100 Overhead Squats (75, 55)
Run 1 Mile
100 Power Snatches (75, 55)
Run 1 Mile
L3: (65, 35)
L2: (55, 25)
L1: (45, 25)
35:00 Cap. One person works. Split work however desired.
Alternate Movement Options:
– Overhead Squats: Goblet Squats
– Power Snatches: KBS
– Running: 2k Row
Accessory Work
Banded Leg Curls (100 each)


CrossFit


2017-03-22


Wednesday
Warm-up
3 Rounds of 20 work/10 rest:
1a) Single Unders
1b) Light DB Push Press
1c) DB Hammer Curls
1d) Double Under (or attempts)
Mobility
2 Sets of:
10 Push-ups
15 Banded Pull-aparts
20 Pushdowns
Strength
1: Close Grip Bench Press (5 x 5 @55%, every 60s. Speed.)
2: Rope Climb (Accumulate 5-10. Rx+: Legless)
2: Chin-ups (Rope Alternative. Accumulate 5-10 Strict.)
Metcon
75 (Time)
For time:
50 Wallballs (20, 14)
25 S20H (135, 95)
50 Box Jumps Overs (24, 20)
25 Wallballs
50 T2B
25 Ring Dips
50 Wallballs
L3: (115, 75) (Bar Dips)
L2: (14, 10) (95, 65) (20, 15)(Knee Lifts (Box Push-ups)
L1: (10, 8) (65, 35) (20, 15 Step-ups) (Knee lifts) (Box Push-ups)
25:00 Cap
Accessory Work
DB Elbows Out Tricep Extensions (3 x 15. Rest 60s.)


CrossFit


2017-03-21


Tuesday
Warm-up
Grab a KB and complete and a Jump Rope:
10 Russian Swings
10 Hollow Rocks
10 SDHP
30 Double Unders or 30 Single Unders
10 American Swings
10 Hollow Rocks
10 SDHP
30 Double or Single Unders
Metcon
Metcon (AMRAP - Reps)
5 Rounds of 40s Work/20s Rest:
1a) KBS (53, 35)
1b) SDHP (53, 35)
1c) Assault Bike or Ski Erg
1d) Double Unders
1e) Hollow Rocks
*Score = total reps
L3: (45, 30)
L2: (35, 25) (Attempts)
L1: (35, 25 Russian Swings) (Singles Unders)
Alternate Metcon Options:
– Assault bike: Rowing for Calories or short shuttle sprints.
Skill Work
Athlete Choice
– Pick 2 Unilateral Movements for either upper or lower body or 1 of each and 1 movement for the abs. Movements choices should be directed at bringing up a lagging muscle-group.
Accessory Work
Banded Paloff Press (3 x 10 ea. Rest 60s.)


CrossFit


2017-03-20


Monday
Warm-up
Grab a KB and complete and a Jump Rope:
10 Russian Swings
10 Hollow Rocks
10 SDHP
30 Double Unders or 30 Single Unders
10 American Swings
10 Hollow Rocks
10 SDHP
30 Double or Single Unders
Mobility
– 60s Pigeon Pose each side
– 15 Terminal Knee Extensions each leg.
Strength
Front Squat Wave (3-2-1-3-2-1. Rest 2-3:00.)
Metcon
Downtime (AMRAP - Rounds and Reps)
AMRAP 10:
5 Squat Clean Thrusters (135, 95)
10 Burpee Pull-ups
Rx+:(5 Burpee Muscle-ups in place of Burpee Pull-ups)
L3: (115, 75)
L2: (95, 65)
L1: (75, 55) (Burpees, No Pull-up)
Accessory Work
Banded Pullthroughs (Accumulate 100)


CrossFit


2017-03-19


Sunday
Warm-up
Limber 11
Strength
1: BB Single Leg RDLs (4 x 8 ea. Rest 90s.)
2a: 1-arm DB Row (3 x 12 ea. Rest 60s.)
2b: Russian Twists (3 x 20. Rest 60s.)
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 21:
10 Calorie Row
15 Hang Power Cleans (95/65)
20 Air Squats
25 Sit-ups
L3: (65, 35)
L2: (55, 25)
L1: (Snatch Grip Deadlifts)
Accessory Work
Side planks (3 x 20s each)


CrossFit


2017-03-18


Saturday
Warm-up
Abmat Pizza game
*2 Burpee penalty for drops
Mobility
Tissue Work, 10 passes each.
- Lats
- Thoracic Spine
- Quads
- Adductors
Metcon
Metcon (Time)
4 RFT w. a partner:
2 Rope Climbs
20 Front Rack Reverse Lunges (115, 75) (total reps)
20 Push-ups
1k Row
Rx+:(Legless RC)
L3: (95, 65)
L2: (10 BA Chin-ups per RC) (75, 55) (Box Push-ups)
L1: (10 Ring Rows per RC) (65, 35) (Box Push-ups)
35:00 Cap. One person works at a time.
Alternate Scaling Options:
– Rowing: 800m Run or 100 Double Unders
– Rope Climbs: 20 Pull-ups Any Style each round
Accessory Work
Banded Pushdowns (50-100)
Banded Pull Aparts (50-100)


CrossFit


2017-03-17


Friday
Metcon
CrossFit Games Open 16.4 and 17.4 (AMRAP - Reps)
13-Minute AMRAP:
55 Deadlifts, 225# / 155#
55 Wall-Ball Shots, 20# / 14#
55 Calorie Row
55 Handstand Push-ups
CrossFit Games Open 16.4 and 17.4 Scaled (AMRAP - Reps)
13-Minute AMRAP:
55 Deadlifts, 135# / 95#
55 Wall-Ball Shots, 20# / 10#
55 Calorie Row
55 Hand-Release Push-ups
CrossFit Games Open 16.4 and 17.4 Masters 55+ (AMRAP - Reps)
13-Minute AMRAP:
55 Deadlifts, 185# / 125#
55 Wall-Ball Shots, 20# / 10#
55 Calorie Row
55 Push Press, 95# / 65#
CrossFit Games Open 16.4 and 17.4 Masters 55+ Scaled (AMRAP - Reps)
13-Minute AMRAP:
55 Deadlifts, 135# / 95#
55 Wall-Ball Shots, 14# / 10#
55 Calorie Row
55 Push Press, 65# / 45#


CrossFit


2017-03-16


Thursday
Warm-up
Dynamic Warm-up
+
TGU Review
Mobility
3 Way Banded Shoulder Prep x 2 sets/20s each position
Strength
Metcon (Weight)
Farmer Carry Relay
In teams of 3 for 10:00
60s UB Max Distance Farmer Carry (70, 53)
*Sets of 100m without dropping.
*Drop = team penalty of
7 Burpees each athlete
Metcon
Metcon (Time)
5 Rounds of:
100 Meter Sledpush @moderate weight
15 Power Snatch (75, 55)
12 T2B
Rest 2:00
L3: (65, 35)
L2: (55, 25)
L1: (45, 25)
Alternate Scaling Options:
– Sledpush: 200 Meter Sprint or 20 Calorie Row
– Power Snatch: 15 Russian Swings (45, 25)
Accessory Work
DB External Rotation (2 x 15 ea.)


CrossFit


2017-03-15


Wednesday
Warm-up
20 Work/10 Rest x 3 Rounds
1a) Double Under or Attempts
1b) Air Squats
1c) Hollow Rock s
Mobility
Band Work
- Banded Pull-apart in front, behind neck, forhead height x 15 reps each
- Multi Grip Push-ups:
10 Close
10 Medium
10 Wide
Strength
1: Close Grip Bench Press (5 x 5 @50%, every 60s. Speed)
1: Floor Press (Bench Press Alternative. 5 x 5 @ Moderate Weight.)
2: DB/KB Rows (3 x 10 ea. Rest 60s.)
Metcon
Metcon (3 Rounds for time)
Every 4:00 x 3 Sets
50 Double Unders
50 Wallballs (20, 14)
Rx+:(UB Movements)
L2: (30s of DU attempts per set) (14, 10)
L1: (Single Unders) (10, 8)
Accessory Work
Single Arm Banded Pushdowns (100 each)


CrossFit


2017-03-14


Tuesday
Warm-up
Grab a light KB and a box and complete:
10 Single Arm Russian Swings (5 ea arm)
10 KB Press (5 ea arm)
10 Alternating Step-ups
10 KB Rows each arm
10 SDHP
10 Box Jumps w. a step
Mobility
Foam Roll w. flexion/extension on tender spots
30s each spot
- IT Bands
- Quads
- Lats
Strength
1a: BB Front Rack Reverse Lunges (3 x 6 ea. Rest 30s.)
1b: Side planks (3 x 30s each. Rest 30s.)
1c: DB Hammer Curls (3 x 10. Rest 30s.)
Metcon
Metcon (Time)
For time:
100 KBS (53, 35)
75 Calorie Assault Bike
50 Box Jumps w. step down (24, 20)
25 Strict Pull-ups
L2: (35, 25) (20, 15) (BA Pull-ups)
L1: (30, 20) (20, 16 alt. Step-ups) (Ring Rows)
20:00 Cap
Alternate Scaling Options:
– Assault Bike: 75 Calorie Row or 800m Run
Accessory Work
Banded Paloff Press (3 x 10 ea. Rest 60s.)


CrossFit


2017-03-13


Monday
Warm-up
5:00 Dynamic Then,
3 Muscle Cleans
3 Push Press
*Worlds Greatest Stretch x 20s each
3 Power Cleans
3 Squat Cleans
3 Front Squats
3 Push Jerk
3 Split Jerks
Mobility
3 Sets of:
5 Cook Squats w. OH Reach
5 Reverse Lunges
5 Presses from Split
Strength
Paused Back Squat (Work up to a 3RM, with 1 count pause at the bottom)
Metcon
EMOM 10:
ODD Minutes: 6 Touch N Go Power Clean and Jerks (135, 95)
EVEN Minutes: 10 Calorie Row
Rx+:(7 Power Clean and Jerks) (10 Calorie Assault Bike)
L3: (115, 75)
L2: (95, 65)
L1: (75, 55)
Beginner Scaling Options:
– Power Clean + Jerk: 10 Light Barbell or DB Thrusters
Alternate Scaling Options:
– Rowing: Sub 100 meter or 10 Burpees
Power Clean and Jerk (5 x 6 Touch And Go)
*Split Jerk
Accessory Work
Banded Pullthroughs (100)


CrossFit


2017-03-12


Sunday
Warm-up
Limber 11
Strength
1a: Back Squat (4 x 5. Rest 90s. Add weight each set.)
1b: Ring Pull-ups (Ring Pull-ups: 4 x 5. Rest 90s.)
Metcon
Metcon (Time)
3 Rounds of:
15 Front Squats (135, 95)
10 Burpees over the bar
5 Power Cleans (135, 95)

Rest 3:00

3 Rounds of:
50 Double Unders
20 KBS (53, 35)
10 Burpees
L3: (115, 75) (45, 25)
L2: (95, 65) (35, 25)
L1: (75, 55) (35, 25 Rus. Swing)
20:00 Cap (total)
Accessory Work
Single Leg RDL (3 x 8-10 ea. Rest 60s.)


CrossFit


2017-03-11


Saturday
Warm-up
Coach Led Dynamic Warm-Up
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 40 w. a partner
"Cindy"
5 Pull-ups
10 Push-ups
15 Air Squats
*One Athlete Completes a full round at a time
*Every 5:00 Both Athletes Complete 10 Burpees
Rx+
AMRAP 40 w. a partner:
"Mary"
5 HSPU
10 Alt. Pistols
15 Pull-ups
*One Athlete Completes a full round at a time
*Every 5:00 Both Athletes Complete 10 Burpees


CrossFit


2017-03-10


Friday
Metcon
CrossFit Games Open 17.3 (AMRAP - Reps)
Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches (95# / 65#)
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches (135# / 95#)

*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches (185# / 135#)

*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches (225# / 155#)

*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches (245# / 175#)

Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch (265# / 185#)

*If all reps are completed, time cap extends by 4 minutes.
CrossFit Games Open 17.3 Scaled (AMRAP - Reps)
Prior to 8:00, complete:
3 rounds of:
6 jumping chin-over-bar pull-ups
6 squat snatches (45# / 35#)
Then, 3 rounds of:
7 jumping chin-over-bar pull-ups
5 squat snatches (75# / 55#)

*Prior to 12:00, complete 3 rounds of:
8 jumping chin-over-bar pull-ups
4 squat snatches (95# /65#)

*Prior to 16:00, complete 3 rounds of:
9 jumping chin-over-bar pull-ups
3 squat snatches (115# / 75#)

*Prior to 20:00, complete 3 rounds of:
10 jumping chin-over-bar pull-ups
2 squat snatches (135# / 95#)

Prior to 24:00, complete 3 rounds of:
11 jumping chin-over-bar pull-ups
1 squat snatch (155# / 105#)

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

* Power snatches with overhead squats permitted
CrossFit Games Open 17.3 Masters 55+ (AMRAP - Reps)
Prior to 8:00, complete:
3 rounds of:
6 chin-over-bar pull-ups
6 squat snatches (75# / 45#)
Then, 3 rounds of:
7 chin-over-bar pull-ups
5 squat snatches (105# / 75#)

*Prior to 12:00, complete 3 rounds of:
8 chin-over-bar pull-ups
4 squat snatches (135# /95#)

*Prior to 16:00, complete 3 rounds of:
9 chin-over-bar pull-ups
3 squat snatches (155# / 115#)

*Prior to 20:00, complete 3 rounds of:
10 chin-over-bar pull-ups
2 squat snatches (185# / 135#)

Prior to 24:00, complete 3 rounds of:
11 chin-over-bar pull-ups
1 squat snatch (205# / 155#)

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

* Power snatches with overhead squats permitted
CrossFit Games Open 17.3 Masters 55+ Scaled (AMRAP - Reps)
Prior to 8:00, complete:
3 rounds of:
6 jumping chin-over-bar pull-ups
6 squat snatches (45# / 35#)
Then, 3 rounds of:
7 jumping chin-over-bar pull-ups
5 squat snatches (75# / 55#)

*Prior to 12:00, complete 3 rounds of:
8 jumping chin-over-bar pull-ups
4 squat snatches (95# /65#)

*Prior to 16:00, complete 3 rounds of:
9 jumping chin-over-bar pull-ups
3 squat snatches (115# / 75#)

*Prior to 20:00, complete 3 rounds of:
10 jumping chin-over-bar pull-ups
2 squat snatches (135# / 95#)

Prior to 24:00, complete 3 rounds of:
11 jumping chin-over-bar pull-ups
1 squat snatch (155# / 105#)

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

* Power snatches with overhead squats permitted


CrossFit


2017-03-09


Thursday
Warm-up
Abmat Pizza Game (2 burpee penalty for drops)
+
20 Air Squats
20 Sit-ups
20 Walking Lunges
20 Supermans
Mobility
Tissue Work x 10 passes each:
- Have people pick 3 spots they are most sore and devote about 1:00 to each.
Strength
1a: Farmer's Carry (4-5 rounds x 100m AHAP. Rest 60s.)
1b: Stone Carry (4-5 rounds x 100m AHAP. Rest 60s.)
Stone against stomach
This can be done as a zercher carry using the yoke or barbell. Spartan racers can do a bucket carry (75#)
1c: Sled Push (4-5 rounds x 40m. Heavy.)
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 7
30 Double Unders
15 Power Snatch (75, 55)
Rest 3:00
L3: (65, 35)
L2: (55, 25) (Double Under Attempts)
L1: (45, 25) (x2 Single Unders)
Metcon (AMRAP - Rounds and Reps)
AMRAP 7
30 Double Unders
15 Hang Power Clean (75, 55)
10 Air Squats
L3: (65, 35)
L2: (55, 25) (Double Under Attempts)
L1: (45, 25) (x2 Single Unders)
Cool Down
5:00 of Static Stretching


CrossFit


2017-03-08


Wednesday
Warm-up
30 Jumping Jacks then,
Grab a BB:
10 Shoulder Press
10 BB Rows
10 Lateral Jumps over your bar
10 Supinated Grip BB Rows
10 Push Press
10 Lateral Burpees over the Bar
Mobility
3 Way Banded Shoulder/Lat Stretch +
20 Alt. DB Curls to Warm-up Biceps
Gymnastics
Pull-ups (5 x 3-5 Strict)
Push-ups (5 x 5-8 Close Grip)
Russian Twists (5 x 20)
Metcon
Metcon (Time)
5 Rounds of:
12 Lateral Burpees over the Bar
12 Push Press (115, 75)
Rest 90s.
Rx+:(15 Reps each movement) (135, 95)
L3:(95, 65)
L2: (Burpees) (75, 55)
L1: (10 Reps per movement) (65, 35)
18:00 Cap (total time)
Accessory Work
Banded Pushdowns (100-150)


CrossFit


2017-03-07


Tuesday
Warm-up
With your partner Row 250m Each Then,
Grab a set of light DBs and a Box with your partner:
Complete:
10 DB Lunges in place each (total)
10 Renegade Rows each (total)
10 Alternating Step-ups each (total)
Mobility
Wall Slides: 2 x 10 +
Handstand Progressions
Skill Work
Bottom's Up KB Carry (5 x 50ft)
Hollow Rock Hold (5 x 20s)
Pistols (5 x 20s)
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 25 w. a partner:
20 Renegade Rows (50s, 30s)
20 Box Jumps w. step down (24, 20)
20 DB Walking Lunges (50s, 30s)
600 Meter Row
*Split Work however desired.
*Scale DB weight as needed.
*Both movements are total reps.
Alternate Scaling Options:
- Rowing: 600m Run or 60s Double Unders each athlete
- Renegade Rows: 20 Double KB Rows + Partner Holds Elbow Plank while other athlete works
- DB Lunges: These can be done with KBs
Accessory Work
Reverse Crunch (3 x 10)
Dead Bugs (3 x 10)


CrossFit


2017-03-06


Monday
Warm-up
3 Rounds of:
5 Power Cleans
10 Sit-ups
15 Air Squats
20 Banded Goodmornings
*Add weight to the barbell after the first round.
Strength
Power Clean (1RM. Rest 2:00. 8-10 Total Sets)
Metcon
CrossFit Games Open 11.5 (AMRAP - Rounds and Reps)
20-Minute AMRAP of:
5 Power Cleans, 145# / 100#
10 Toes-To-Bar
15 Wall-Ball Shots, 20# / 14#
After Bash!
Banded Leg Curls (50-100)


CrossFit


2017-03-05


Sunday
Warm-up
Dynamic Warm-up
Mobility
Tissue Work x 10 passes each
- Thoracic Spine
- Lats
- Adductors
Strength
1: Barbell RDL (4 x 8. Rest 2:00. Add weight each set.)
2: Barbell Row (3 x 10. Rest 60s.)
Metcon
Metcon (Time)
For total time:
30 DB Thrusters (50, 30)
400m Run
Rest 2:00
40 Alt. DB Snatches (50, 30)
400m Run
Rest 2:00
50 DB Push Press (50, 30)
400m Run
Rest 2:00
60 DB Front Squats (50, 30)
Run 400m
25:00 Cap
Accessory Work
Banded Leg Curls (100)
Banded Pull Aparts (100)


CrossFit


2017-03-04


Saturday
Warm-up
Garbage Ball
Skill Work
- Warm-up all Movements
- Metcon Set-up
Metcon
Metcon (AMRAP - Reps)
With a running clock with a
partner:
0:00-10:00
Row 1k
40 Front Squats (135, 95)
Remaining time Max:
Burpee Box Jumps (24, 20)
12:00-22:00
Row 1k
40 Push Press (135, 95)
Remaining time Max:
Lateral Burpees
24:00-34:00
Row 1k
Remaining time: Max Distance
Farmer Carry (70, 53)
L3: (115, 75)
L2: (95, 65)
L1: (75, 55)
Score = total reps + distance
farmer carry


CrossFit


2017-03-03


Friday
Metcon
CrossFit Games Open 17.2 (AMRAP - Reps)
12 Minute AMRAP

2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans

M: 50-lb. dumbbells
F: 35-lb. dumbbells

* alternating between toes-to-bars and bar muscle-ups every 2 rounds
CrossFit Games Open 17.2 Scaled (AMRAP - Reps)
12 Minute AMRAP

2 rounds of:
50-ft. weighted walking lunge
16 hanging knee-raises
8 power cleans
Then 2 rounds of:
50-ft. weighted walking lunge
16 chin-over-bar pull-ups
8 power cleans

M: 35-lb. dumbbells
F: 20-lb. dumbbells

* alternating between hanging knee-raises and chin-over-bar pull-ups every 2 rounds
CrossFit Games Open 17.2 Masters 55+ (AMRAP - Reps)
12 Minute AMRAP

2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then 2 rounds of:
50-ft. weighted walking lunge
16 chest-to-bar pull-ups
8 power cleans

M: 35-lb. dumbbells
F: 20-lb. dumbbells

* alternating between toes-to-bars and chest-to-bar pull-ups every 2 rounds
CrossFit Games Open 17.2 Masters 55+ Scaled (AMRAP - Reps)
12 Minute AMRAP

2 rounds of:
50-ft. weighted walking lunge
16 sit-ups
8 power cleans
Then 2 rounds of:
50-ft. weighted walking lunge
16 jumping chest-to-bar pull-ups
8 power cleans

M: 20-lb. dumbbells
F: 10-lb. dumbbells

* alternating between sit-ups and jumping chest-to-bar pull-ups every 2 rounds


CrossFit


2017-03-02


Thursday
Warm-up
Fun Game that includes
movements from the metcon
today.
Mobility
Worlds Greatest Stretch
Strength
1a: Front Rack Kettlebell Carry (3 x 100m. Rest 30s.)
1b: DB Hammer Curls (3 x 8-10. Rest 30s.)
1c: Hollow Rock Hold (3 x 15-25s. Rest 30s.)
Metcon
Metcon (Calories)
Teams of 3 in 25:00
complete:
120 DB Step-ups (24, 20)
(45s, 25s)
120 Ball Slams (30, 20)
Remaining time Max
Calories on the Assault Bike
*One person works. Score =
total calories on AB
Accessory Work
Max Plank
Hold Plank until failure


CrossFit


2017-03-01


Wednesday
Warm-up
3 Rounds of w. a light
barbell:
10 Bent-over Rows
10 Push Press
5 Power Snatch
5 Yoga Push-ups
*Start with an empty bar and
add weight each set.
Mobility
2 Sets of:
15 Banded Pushdowns
15 Banded Pull-aparts (1 set
behind neck/1 set in front)
Strength
Close Grip Bench Press (Work up to a 1RM. Rest 2:00)
Metcon
Up the Wall (AMRAP - Rounds and Reps)
AMRAP 12:
1 Rope Climb
10 Wallballs (20, 14)
10 Power Snatch (75, 55)
Rx+:(Legless RC) (95, 65)
L3: (65, 35) (3 Strict Chinups)
L2: (55, 25) (3 Strict BA Chinups)
L1: (45, 25) (8 Ring Rows)
Accessory Work
Rolling Tricep Extensions (3 x 15. Rest 60s.)


CrossFit


2017-02-28


Tuesday
Warm-up
Dynamic Circle Warm-up
+ Tabata Double Unders
Mobility
Lax Ball on Calves x 30s each
- Banded Ankle Distractions x 15
each
- Ankle Plantarflexion x 60s
Skill Work
Pistol Practice
*Spend 5:00 going over Pistols
and 10:00 practicing.
Scaling Options:
- Post or band assisted
- Box Pistol
- Single Leg Movement ie. lunge
Metcon
Metcon (Time)
Row 500 meters
50 KBS (70, 53)
100 Double Unders
Row 400 meters
50 Alt. Pistols
75 Double Unders
Row 50 Calories
25 Double Unders
50 Walking OH Lunges (45, 25)
L3: (53, 35)
L2: (45, 30) (Walking Lunges for
Pistols)
30:00 Cap
Cool Down
Worlds Greatest Stretch


CrossFit


2017-02-27


Monday
Warm-up
5:00 Dynamic Warm-up
5:00 Barbell Warm-up
2 Sets of:
5 Muscle Cleans
5 Front Squats
3 Squat Cleans
3 Hang Squat Cleans
Mobility
Banded Lat Stretch x 30s each
Roll-over to split stretch x 5
Squat Clean + Hang Squat Clean (Work to a max. Rest 90s-2:00 between heavier sets.)
Metcon
Metcon (AMRAP - Reps)
AMRAP 10:
50 Thrusters (95, 65)
50 Lateral Burpees
L3: (75, 55)
L2: (65, 35)
L1: (45, 25)
Accessory Work
BB Single Leg RDLs (3 x 6 ea. Rest 60s. )


CrossFit


2017-02-26


Sunday
Warm-up
Row 500m
+
Dynamic Circle Warm-up
Or a fun Game
that incorporates some
movement
Mobility
Lax Ball on Calves and Ankles
x 30s each spot
Strength
1: Front Rack Reverse Lunges (3 x 6 ea. Rest 60s.)
2: Handstand Holds (3 x 10- 30s. Rest 60s.)
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 15:
12 OHS (95, 65)
12 Push-ups
Row 500 Meters
L3: (75, 55)
L2: (65, 35)
L1: (45, 25)
Accessory Work
Banded Pull Aparts (Accumulate 100)
Banded Pushdowns (Accumulate 100)


CrossFit


2017-02-25


Saturday
Warm-up
Athletes run 400m with their partner with their medball
Then with their partner:
20 Partner Wallballs
20 Partner Chest-passes
20 Partner Medball Rotational
Passes
20 KBS
Mobility
Accumulate:
100 Banded Pull-aparts with your partner
Skill Work
Warm-up all Metcon Movements
Metcon (Time)
For time w. a partner:
3 Rounds of:
30 KBS (53, 35)
20 Burpees
12 T2B
Then,
1 Mile Medball Run (20, 14)
3 Rounds of:
30 Goblet Squats (53, 35)
20 Burpees
12 T2B
Then,
1 Mile Run
L3: (45, 30)
L2: (35, 25) (Knee Lifts)
L1: (25, 20 Rus Swing) (Knee Lifts)
35:00 Cap
Accessory Work
Dead Bugs (3 x 10)


CrossFit


2017-02-24


Friday 2017.1
Metcon
CrossFit Games Open 17.1 (Time)
For time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box
F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes
CrossFit Games Open 17.1 Scaled (Time)
For time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs

M: 35-lb. dumbbell / 20-in. box (step-ups OK)
F: 20-lb. dumbbell / 20-in. box (step-ups OK)

Time cap: 20 minutes
CrossFit Games Open 17.1 Masters 55+ (Time)
For time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs

M: 35-lb. dumbbell / 24-in. box (step-ups OK)
F: 20-lb. dumbbell / 20-in. box (step-ups OK)

Time cap: 20 minutes
CrossFit Games Open 17.1 Masters 55+ Scaled (Time)
For time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs

M: 20-lb. dumbbell / 20-in. box (step-ups OK)
F: 10-lb. dumbbell / 20-in. box (step-ups OK)

Time cap: 20 minutes


CrossFit


2017-02-23


Thursday
Warm-up
60s Assault Bike + Garbage Ball
Mobility
Tissue Work x 10 passes
each:
- Have people pick 3 spots
they are most sore and
devote about 1:00 to each.
Skill Work
Spend 10:00 Practicing:
- Candlesticks
- Pistols.
Metcon
Push Carry (Time)
In teams of 2:
10 Rounds of:
100 Meter Moderate
Sledpush
100 Meter Farmer Carry (70,
53)
*One athlete completes a full
round at a time.
Cool Down
Softball in Glutes x 60s each
side


CrossFit


2017-02-22


Wednesday
Warm-up
2-3 Sets of:
5 Bent-Over Rows
5 Yoga Push-ups
5 Push Press
10 Band Pushdowns
10 Band Pull-aparts
Rest as needed. Go through
at a slow pace.
Mobility
Wall Slides x 20 reps +
Banded Lat Stretch x 1:00
ea. side
Gymnastics
Close Grip Chin-ups (5 x 5. Rest 90s - 2:00)
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 20:
Row 500 Meters
20 SDHP (53, 35)
10 Box Jumps w. step down
(24, 20)
Rx+:(Add in 3/2 Ring Muscle-ups
per round)
L2: (45, 25) (20, 15)
L1: (35, 25) (20, 15 Step-ups)
Accessory Work
DB Elbows Out Tricep Extensions (3 x 15. Rest 30s.)


CrossFit


2017-02-21


Tuesday
Warm-up
Dynamic Warm-up
Skill Work
Snatch Drills w. a empty BB
- OHS x 5
- Hang Muscle Snatch x 3
- OHS x 5
- Hang Power Snatch x 3
- Hang Squat Snatch x 3
Strength
1: Hang Squat Snatch (5 x 4. Rest 90s. Add weight each set.)
1: Overhead Squat (Beg: 5 x 6-8. Rest 90s. Light to moderate weight.)
2: Weighted Plank (3 x 20-30s. Rest 60s.)
Metcon
Tunnel Vision (Time)
4 RFT:
21 Wallballs (20, 14)
15 Lateral Burpees over the Bar
9 Overhead Squats (135, 95)
L3: (115, 75)
L2: (95, 65) (14, 10)
L1: (75, 55) (10, 8)
21:00 Cap
Accessory Work
Bent Over Row (Double DB. 3 x 10-12. Rest 30s.)


CrossFit


2017-02-20


Monday
Warm-up
5:00 Dynamic
+
Power Clean Drills:
Front Squat x5
Dip-Shrug x5
Muscle Clean (from hip) x5
Hang Power Clean x5
Squat Clean x 5
Then,
10 Back Squat w. bar
10 Goodmornings
Mobility
X-Band Walks x 10 steps each
direction
Strength
Back Squat Wave (3-2-1-3-2-1+. Second Wave heavier than first wave.)
Back Squat (5 x 5, adding if form permits.)
Metcon
Backhand (AMRAP - Reps)
In 5:00 Window:
Run 400 meters:
Remaining time: Max Squat
Cleans (155, 105)
Rest 3:00 + Repeat
L3: (135, 95)
L2: (115, 75)
L1: (95, 65)
Score = Score #2
Accessory Work
Single Leg RDL (3 x 8-10 ea. Rest 90s.)


CrossFit


2017-02-19


Sunday
Warm-up
1 Time Through:
75 Single Unders
Then with empty barbell:
10 Thrusters
8 Muscle Cleans
6 Front Squats
10 Russian Swings
10 Alt. Step-ups
8 Power Cleans
6 Front Squats
Then,
75 Single Unders
Mobility
Foam Roll x 30s each
-Lats
-Thoracic Spine
-Glutes
-It Bands
-Calves
Metcon
Metcon (Time)
4 RFT:
30 Walking Lunges (BW)
20 Hang Power Cleans (115,
75)
10 Burpees over the bar
L3: (95, 65)
L2: (75, 55)
L1: (65, 35)
Accessory Work
Banded Pushdowns (50-100)
Banded Pull Aparts (50-100)
Banded Leg Curls (50-100 ea.)


CrossFit


2017-02-18


Saturday
Warm-up
Dynamic Warm-up
- High Knees
- Butt Kickers
- Soldier Kicks
- Walking Lunges w. a twist
- Carioca
- Jumping Jack Shuffle
- Broad Jumps
- Back peddle
Etc.
Skill Work
Warm-up all movements in
Metcon. Do not spend more
than 10:00 here
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 30 With a partner:
100 Meter Run
10 Pull-ups
10 Push Press (115, 75)
30 Double Unders
*One athlete completes a full
round at a time.
L3: (95, 65)
L1: (75, 55) (30s Attempts)
L1: (65, 35) (30 Single
Unders)
Cool Down
Static Stretch if time permits


CrossFit


2017-02-17


SwoleMates Partner Competition: 2/18
Friday
Warm-up
5:00 Dynamic
Then,
2 Sets of:
3 Power Cleans
3 Front Squats
3 Sumo Deadlifts
3 Bar Facing Burpees
*10 X-Band Walks
Forward/Backward
Mobility
Grab a light KB and perform:
- 10 Goblet Lateral Squats
each side
- 10 Wide Stance Goblet
Squats
- 10 Glute Bridges w. 1 ct hold
(squeeze glutes) at top
Strength
Sumo Deadlift (8 x 3 @ 60%)
Box Jumps (8 x 3 High Box Jumps)
Metcon
Down Range (Time)
For time total time:
2 Rounds of:
10 Power Cleans (155, 105)
15 Front Squats (155, 105)
20 Bar Facing Burpees
Rest 5:00
L3: (135, 95)
L2: (115, 75)
L1: (95, 65) (Burpees)
20:00 Cap
Accessory Work
Banded Leg Curls (100 ea.)


CrossFit


2017-02-16


SwoleMates Partner Competition: 2/18
Thursday
Warm-up
Dynamic Warm-up
Mobility
- Foam Roll Adductors x 10
passes each + 5 Roll-over to
split Stretch
- Foam IT Bands x 10
passes each
Strength
1a: DB Split Squats (Front foot on 45# plate. 3 x 6-8. Rest 60s.)
1b: Bent-over Lateral Raises (3 x 10-15. Rest 30s.)
1c: L-Sit (3 x 10-20s. Rest 30s.)
Metcon
Metcon (Time)
For total time:
Run 800m
21 T2B
21 Hang Power Snatch (95,
65)
Rest 3:00
Run 600m
15 T2B
15 Hang Power Snatch
Rest 3:00
Run 400 Meters
9 T2B
9 Hang Power Snatch
L3: (75, 55)
L2: (65, 35) (Knee Lifts)
L1: (55, 25) (Knee Lifts)
25:00 Cap
Cool Down
Worlds Greatest Stretch x
20-30s each pose


CrossFit


2017-02-15


SwoleMates Partner Competition: 2/18
Wednesday
Warm-up
2 Rounds With a light KB
5 KB Push Press each
5 Single Arm Russian Swing
each
5 KB Windmills each
5 Goblet Reverse Lunge
each
5 Burpees
Mobility
Lax Ball, 30s on the
following:
- Pecs
- Scapular
- Triceps
Strength
1: Shoulder Press (Work up to a 1RM. 8-10 sets. Rest 2:00. )
2: DB/KB Rows ( 3 x 15 ea. Rest 60s.)
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 12:
10 KBS (53, 35)
10 Wallballs (20, 14)
L3: (45, 25)
L2: (35, 20)
L1: (35, 25 Rus Swing)
Accessory Work
Banded Pushdowns (100 with a heavy band)
Cool Down
Lax Ball in pec x 60s each.


CrossFit


2017-02-14


SwoleMates Partner Competition: 2/18
Tuesday
Warm-up
Tabata #1:
1a) Double Unders
1b) Squat Thrusts
Tabata #2:
1a) Supermans
1b) Hollow Hold
Metcon
Metcon (No Measure)
EMOM 30:
Minute 1: 10 Burpees
Minute 2: 10 Box Jumps w. step
down (24, 20)
Minute 3: 10/8 Calorie Assault
Bike
Minute 4: 10 Ball Slams
Minute 5: 10-30s Handstand
Hold
Minute 6: 45s Farmer Carries
(70, 53)
Accessory Work
Side planks (3 x 20s ea. Rest 30s.)


CrossFit


2017-02-13


SwoleMates Partner Competition: 2/18
Monday
Warm-up
5:00 Dynamic then,
X-Band Walks x 2 sets:
10 steps in each direction
Spend no more than 5:00 on this
+ 20 Walking Lunges
10 Sumo Deadlifts (empty BB)
10 Russian Swings
Mobility
Accummulate :90 in the bottom
of a (perfect) squat
Strength
Front Squat Box Squat (Work up to a 1RM. 8-10 sets. Rest 2:00. )
Metcon
Pull x2 (Time)
For time:
30-20-10
Calories on Rower
21-15-9
Deadlifts (225, 155)
L3: (185, 125)
L2: (155, 105)
L1: (135, 95)
10:00 Cap
Accessory Work
Banded Pullthroughs (Accumulate 100)


CrossFit


2017-02-12


SwoleMates Partner Competition: 2/18
Sunday
Warm-up
"Burgener Warm-up w. a pvc"
1. Down and up
2. Elbows high and outside
3. Muscle snatch
4. Snatch land
5. Snatch drop
6. Hang power snatch
*Go through 5 reps of each step and explain the significance of each.
Mobility
2 Sets of:
5 PVC Pass Throughs
5 PVC around the worlds ea.
5 Push-ups
Then w. empty bar:
5 Hang Muscle Snatch
5 Hang Power Snatch
5 Push Press
5 SDHP
Strength
1: Power Snatch (5 x 3. Add weight if form is good. Rest 90s.)
2: Box Jumps (3 x 5 up to challenging height. Rest 60s.)
3: Weighted Plank (3 x 20s AHAP. Rest 60s.)
Metcon
Metcon (No Measure)
EMOM 20:
Minute 1: 15 Power Snatches (75, 55)
Minute 2: 100m Run
Minute 3: 15 OHS (75, 55)
Minute 4: 10 Burpees
Minute 5: Rest
Accessory Work
Banded Pushdowns (50-100)
Banded Leg Curls (50-100)


CrossFit


2017-02-11


SwoleMates Partner Competition: 2/18
Saturday
Warm-up
Coaches Choice of Fun 10:00 Warm-up
Mobility
Foam Roll x 10 passes each
- Lats
- IT Bands
- Thoracic Spine
Metcon
Metcon (AMRAP - Reps)
Open WOD 13.1 with a partner
AMRAP 10:
5 S20H (115, 75)
10 Deadlifts (115, 75)
15 Box Jumps (24, 20)
*One athlete completes a full round at a time
Rest 2:00
Metcon (AMRAP - Reps)
Open WOD 14.1 with a partner
AMRAP 10:
30 Double Unders
15 Power Snatches (75, 55)
*One athletes completes a full round at a time
Rest 2:00
Metcon (AMRAP - Rounds and Reps)
AMRAP 10 with a partner:
10m OH Walking Lunges (45, 25)
8 Burpees
10m OH Walking Lunges
8 C2B Pull-ups
*Split however desired
Cool Down
Worlds Greatest Stretch


CrossFit


2017-02-10


SwoleMates Partner Competition: 2/18
Sign up for the Intramural Open!
Friday
Warm-up
5:00 Dynamic Then,
+
Power Clean Drills:
Front Squat x5
Dip-Shrug x5
Muscle Clean (from hip) x5
Hang Power Clean x5
Power Clean x5
Then,
10 Back Squat w. bar
10 Goodmornings
Mobility
Hip Opening:
*Choose your favorite hip opening drill(s)
Strength
Squat Clean (6 x 3 @80%, every 90s. Reset on each rep.)
Front Squat (Beg: 5 x 5 @moderate weight for speed.)
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 5:
4 Power Cleans @70%
12 Wallballs (20, 14)
Rest 4:00
L3: (135, 95)
L2: (115, 75) (14, 10)
L1: (
Metcon (AMRAP - Rounds and Reps)
AMRAP 5:
4 Power Cleans @70%
12 Wallballs (20, 14)
L3: (135, 95)
L2: (115, 75) (14, 10)
L1: (
Accessory Work
Good Mornings (3 x 10. Rest 60s. Add 5-10# from last week)


CrossFit


2017-02-09


SwoleMates Partner Competition: 2/18
Sign up for the Intramural Open!
Thursday
Warm-up
500m Row
Then,
20 Walking Lunges
20 Push-ups
20 Air Squats
20 Ring Rows
10 Hollow Rocks
Then,
250m Row
Skill Work
Spend 10:00 Practing Kipping/T2B Practice
Metcon
Metcon (No Measure)
Every 5:00 x 6 sets (30:00):
60s Max Effort Sledpush @heavy
60s Max Calorie Row
60s Max Mountain Climbers (2 ct)
60s Hollow Rocks
*Score = 1 Goal for 2017 CF Open
Cool Down
Tissue Work x 5:00
IT Bands/Quads/Thoracic Spine


CrossFit


2017-02-08


SwoleMates Partner Competition: 2/18
Sign up for the Intramural Open!
Wednesday
Warm-up
Kettlebell Warm up, 30s of work/20s of rest. Coach should call out the exercises/demo 2-3 reps during the rest intervals:
-Single-arm KB Swing (both sides)
-KB Windmill
-Goblet Squat
-KB Push Press (both)
-KB Swing
-Figure 8 (both directions)
etc..
Mobility
- DB Biceps Curls (light): 2 x 10 each alt. reps
- Banded Pull-aparts: 2 x 15 Reps (light band)
*Same as last week
Strength
Wide Pull Ups (Cluster 1 Sub Max)
Wide Pull Ups (Cluster 2 Sub Max)
Pull-ups (Cluster 1 Sub Max)
Pull-ups (Cluster 2 Sub Max)
Chin-ups (Cluster 1 Sub Max)
Chin-ups (Cluster 2 Sub Max)
Close Grip Chin-ups (Cluster 1 Sub Max)
Close Grip Chin-ups (Cluster 1 Sub Max)
Metcon
Metcon (AMRAP - Reps)
4 Rounds of 40s work/20s Rest:
1a) KBS (53, 35)
1b) HR Push-ups
1c) T2B
1d) Alternating Weighted Set-up (35s, 25s)
Rx+:(Ring Dips for HR Push-ups)
L2: (45, 25) (Box Push-ups) (Kipping Knee Lift) (20, 15)
L1: (35, 25) (Box Push-ups) (Knee Raises) (20, 15 Unweighted)
Score = total reps
Accessory Work
L-Sit (Accumulate 60s)


CrossFit


2017-02-07


SwoleMates Partner Competition: 2/18
Sign up for the Intramural Open!
Tuesday
Warm-up
Dynamic Warm-up
Skill Work
Handstand Progressions
Handstand Hold: 4 x 10-30s. Rest 60s.
Scaling for HS Holds:
-Wall HS Hold
-Headstand
-Feet-elevated Handstand (hips over shoulders)
-HS Kick-ups
Strength
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 21:
Row 500 Meters
15 Hang Power Cleans (115, 75)
12 Lateral Burpees
L3: (95, 65)
L2: (75, 55)
L1: (400M Row) (65, 35) (10 Burpees)
Gymnastics
Ring Support Hold (Accumulate 60s)


CrossFit


2017-02-06


SwoleMates Partner Competition: 2/18
Sign up for the Intramural Open!
Monday
Warm-up
Junyard Dog Warm-up
Skill Work
5:00 Dynamic
Then w. empty bar:
5 Clean Grip Deadlifts
5 Cook Squats w. OH Reach
5 Power Cleans
5 Front Squats
3 Jerks
Add weight + Repeat
Strength
Front Squat Clusters (Work up to max 1.1.1 (20s). Rest 2:30.)
Front Squat (Beg: 7 x 4)
Metcon
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
L3: (115, 75)
L2: (95, 65)
6:00 Cap
Metcon (AMRAP - Rounds and Reps)
L1 Metcon

AMRAP 6:
6 Cals Assault Bike/Row
10 Deadlifts (95, 65)
Accessory Work
Single Leg Reverse Hyper (3 x 5 ea. Rest 60s.)


CrossFit


2017-02-05


SwoleMates Partner Competition: 2/18
Sign up for the Intramural Open!
Sunday
Warm-up
Run 400 meters or Row 400 meters
Then,
20 Walking Lunges
20 Push-ups
20 Air Squats
20 Ring Rows
Then with an empty bar:
10 Thrusters
10 Muscle Cleans
10 Push Press
Mobility
General Tissue Work:
Foam Roll Athletes choice today where they are most sore.
Metcon
Metcon (3 Rounds for time)
For time:
Row 500 meters
Rest 2:00
Row 500 meters
Rest 2:00
Row 500 meters
*Try to maintain splits for all 3 sets.
Metcon
Metcon (Time)
5 Rounds with a partner of:
20 Push-ups
20 Thrusters (115, 75)
20 Power Cleans (115, 75)
*One person works
L3: (95, 65)
L2: (75, 55) (Box Push-ups)
L1: (65, 35) (Box Push-ups
Accessory Work
Barbell RDL (4 x 8-10)
Banded Pull Aparts (100 reps)


CrossFit


2017-02-04


SwoleMates Partner Competition: 2/18
Sign up for the Intramural Open!
Saturday
Warm-up
2 Sets of w. partner:
3 Burpees each
6 Pull-ups each
9 Wallballs each
12 KBS each
15 Air Squats each
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 40 w. a partner:
10 Pull-ups
20 Burpees
30 Wallballs (20, 14)
40 KBS (53, 35)
50 Air Squats
*One person works.
Rx+:(C2B Pull-ups)
L2: (BA Pull-ups) (45, 25) (14, 10)
L1: (Ring Rows) (35, 25) (10, 8)


CrossFit


2017-02-03


SwoleMates Partner Competition: 2/18
Sign up for the Intramural Open!
Friday
Warm-up
Dynamic Warm-up
Then,
Clean Drills:
Front Squat x5
1st Pull+Shrug x5
Muscle Clean x5
Power Clean x5
Squat cleans x5
Mobility
Tricep Opening with band for front rack position
Strength
Squat Clean (6 x 3 @75%, every 90s. Reset on each rep.)
Front Squat (Beg: 5 x 5 @moderate weight for speed.)
Metcon
Southie (Time)
For time:
45 Deadlifts (155, 105)
30 Hang Power Cleans (155, 105)
15 Squat Cleans (155, 105)
Rx+:(185, 125)
L3: (135, 95)
L2: (115, 75)
L1: (95, 65)
8:00 Cap
Accessory Work
Good Mornings (4 x 8. Rest 60s. Add 5-10# from last week)


CrossFit


2017-02-02


SwoleMates Partner Competition: 2/18
Sign up for the Intramural Open!
Thursday
Warm-up
30s Assault Bike
+ Dynamic Warm-up
Mobility
General Tissue Work:
Foam Roll: IT Bands, Quads, Thoracic Spine x 10 passes each
Strength
1: Handstand Holds (4 x 10 - 30s. Rest 60s.)
2: Bottom's Up KB Carry (3 x 15m ea. Rest 30s.)
Metcon
Metcon (5 Rounds for time)
Every 5:00 x 5 Sets:
30s Assault Bike, Moderate Pace
150 Ft. Front Rack Carry (53, 35)
15 Bent-over Rows, Supinated Grip (135, 95)
12 Slam Balls (30, 20)
Cool Down
Foam Roll Lats x 60s each
Lax Ball in Pecs x 60s each


CrossFit


2017-02-01


SwoleMates Partner Competition: 2/18
Sign up for the Intramural Open!
Intramural Open Draft Party: 2/3 at 6:30 PM, BYOB!
Wednesday
Warm-up
Light TGUs x 5 reps each
Then w. empty bar:
5 Snatch Grip Push Press behind neck
5 Muscle Snatch
30 Double Unders or 30s Attempts
10 Bent-over Rows
10 Push Press
30 Double Unders or 30s Attempts
Mobility
- DB Biceps Curls (light): 2 x 10 each alt. reps
- Banded Pull-aparts: 2 x 15 Reps (light band)
Strength
Chin-Ups + negative
1: Pull-ups + negative (4 x 3 + 3s. Rest 90s.)
2a: 1-arm DB Row (3 x 15 ea. Rest 30s.)
2b: Banded Pull Aparts (Heavy band. 3 x 25. Rest 30s.)
Metcon
CrossFit Games Open 11.1 and 14.1 (AMRAP - Reps)
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#
L2: (15 Double Unders) (65, 45)
L1: (30 Single Unders) (Clean and Jerk 55, 35)
Accessory Work
DB Tricep Extensions to Chin (3 x 15. Rest 60s.)


CrossFit


2017-01-31


SwoleMates Partner Competition: 2/18
Sign up for the Intramural Open!
Intramural Open Draft Party: 2/3 at 6:30 PM, BYOB!
Tuesday
Warm-up
Abmat Pizza Game
*Every drop athletes will complete:
4 Yoga Push-ups
4 Abmat Sit-ups
4 Lunges in place each leg
Mobility
- Foam Roll Lats x 60s each
- OH Banded Lat Stretch x 30s each
Strength
1a: KB Single Leg RDL (3 x 8 ea. Rest 30s.)
1b: Bent-over Rear Delt Raises (3 x 15. Rest 30s.)
1c: Stir The Pot (3 x 20s each direction. Rest 30s.)
Metcon
Metcon (Time)
For total time:
Row 25 Calories
30 Walking Goblet Lunges (53, 35)
25 Push-ups
15 T2B
Rest 2:00
Row 50 Calories
30 Walking Goblet Lunges
25 Push-ups
15 T2B
Rest 2:00
Row 75 Calories
30 Walking Goblet Lunges
25 Push-ups
15 T2B
Rx+:(15 Ring Dips in place of push-ups per rd)
L3: (45. 30)
L2: (35, 25) (BA Push-ups) (Kipping Knee Raises)
L1: (BW) (Box Push-ups) (Knee Raises)
30:00 Cap
Accessory Work
L-Sit (Accumulate 60s.)


CrossFit


2017-01-30


SwoleMates Partner Competition: 2/18
Sign up for the Intramural Open!
Intramural Open Draft Party: 2/3 at 6:30 PM, BYOB!
Book a free 30min Nutrition Consult with Ari today
Monday
Warm-up
Dynamic Circle Warm-up
Mobility
- Softball on Glute x 60s each
- 2 x 5 ea. w. 2 ct a top Glute Bridge
Strength
Rack Deadlift (1 rep max. Take 8-10 singles. Rest 2:00.)
Set up just below knee.
Metcon
Heartbreaker (Time)
For time:
30 Front Squats (165, 115)
Then,
10-8-6-4-2
Power Clean (165, 115)
Burpee Box Jump (30, 24)
Rx+:(185, 125)
L3: (135, 95) (24, 20)
L2: (115, 75) (20, 15)
L1: (95, 65) (Burpees)
14:00 Cap
Accessory Work
Banded Leg Curls (100 reps each. Use a heavier band than normal.)


CrossFit


2017-01-29


SwoleMates Partner Competition: 2/18
Sign up for the Intramural Open!
Intramural Open Draft Party: 2/3 at 6:30 PM, BYOB!
Book a free 30min Nutrition Consult with Ari today
Sunday
Warm-up
1 Time through:
100m Shuttle Sprint
10 Hollow Rocks
100m Shuttle Sprint
10 Air Squats
100m Shuttle Sprint
10 Ring Rows or KB Rows
100m Shuttle
10 Russian Swings
Mobility
Couch Stretch x 1:00 ea
Ankle Mobility x :30ea
Strength
Max Handstand Hold (Gymnastics Baseline)
1a: DB Press (3 x 6 ea. Rest 30s.)
Neutral Grip
1b: DB Hammer Curls (3 x 10 ea. Rest 30s.)
1c: Hollow Rock Hold (3 x 10-20s. Rest 30s.)
Metcon
Metcon (Calories)
5 Rounds with a partner:
20 S20H (115, 75)
50 Double Unders
Row 500 Meters
L3: (95, 65)
L2: (75, 55) (30s attempts)
L1: (65, 35) (50 Singles)
20:00 Cap
*Score = total cals completed.
Accessory Work
Banded Leg Curls (100 reps ea.)
Banded Pushdowns (100 reps)
Banded Pull Aparts (100 reps)


CrossFit


2017-01-28


SwoleMates Partner Competition: 2/18
Sign up for the Intramural Open!
Intramural Open Draft Party: 2/3 at 6:30 PM, BYOB!
Book a free 30min Nutrition Consult with Ari today
Saturday
Warm-up
Tabata:
1a) Single Unders
1b) Air Squats
Then,
2 Sets of:
10 BB Rows
8 Push-ups
6 Thrusters (bar)
25 Double Unders (or 30s attempts)
Mobility
Wall Slides x 20 reps + Banded Lat Stretch x 1:00 ea. side
Skill Work
Kipping & Butterfly Kipping Skill Work
Metcon
Artie (AMRAP - Rounds)
Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats
5 pull-ups
10 thrusters, 95 lb.
Police Officer Arthur “Artie” Lopez, 29, of Babylon Village, New York, was killed in the line of duty on Oct. 23, 2012. Officer Lopez, a decorated eight-year veteran of the force, was serving on the Emergency Services Unit at the Nassau County Police Department at the time of his death. He kept himself in peak physical condition for the job as a member of CrossFit Merrick in Bellmore, New York. Fran and Cindy were among his favorite workouts.

He is survived by his sister, Charo; and parents, Alfonso and Mirella.
To learn more about Artie click here
Cool Down
4:00 of Static Stretching
4:00 of Tissue Work


CrossFit


2017-01-27


SwoleMates Partner Competition: 2/18
Sign up for the Intramural Open!
Intramural Open Draft Party: 2/3 at 6:30 PM, BYOB!
Book a free 30min Nutrition Consult with Ari today
Friday
Warm-up
X-Band Walks x 2 sets:
10 steps in each direction
Spend no more than 5:00 on this
+ 20 Walking Lunges
10 Deadlifts (empty BB)
10 Front Squats
10 Box Jumps
+
Accummulate :90 in the bottom of a (perfect) squat
Mobility
Banded Tricep Opener x 30s each side for Front Rack Position
Strength
Squat Clean (6 x 3 @70%, every 90s. Reset on each rep.)
Front Squat (Beg: 5 x 5 @moderate weight for speed.)
Metcon
Downhill (Time)
For time:
30 Deadlifts (185, 125)
30 Box Jump Overs (24, 20)
Rest 90s
3 Rope Climbs
20 Deadlifts
20 Box Jumps Overs
2 Rope Climbs
Rest 90s
10 Deadlifts
10 Box Jumps Overs
1 Rope Climb
Rx+:(225, 155) (Legless RC)
L3: (155, 105) (Strict Pull-ups of 15-10-5)
L2: (135, 95) (20, 15 Box Jump w. step down) (Strict BA Pull-ups 15-10-5)
L1: (115, 75) (Step up) (15-10-5 Ring Rows)
20:00 Total Time Cap
Accessory Work
Good Mornings (4 x 8. Rest 60s.)


CrossFit


2017-01-26


SwoleMates Partner Competition: 2/18
Sign up for the Intramural Open!
Intramural Open Draft Party: 2/3 at 6:30 PM, BYOB!
Book a free 30min Nutrition Consult with Ari today
Thursday
Warm-up
50 Jumping jacks
50 Mountain Climbers
50 Single Unders
50 Walking Lunges
50 Single Unders
Mobility
Tissue Work x 10 passes each:
- Have people pick 3 spots they are most sore and devote about 1:00 to each.
Strength
Max Handstand Hold (Gymnastics Baseline)
1a: DB Press (3 x 6 ea. Rest 30s.)
Neutral Grip
1b: DB Reverse Lunges (3 x 10 ea. Rest 30s.)
1c: Hollow Rock Hold (3 x 10-20s. Rest 30s.)
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 20 w. a partner:
6 BB Rows (135, 95)
6 Front Squats (135, 95)
6 Burpees
*One athlete completes a full round at a time.
L3: (115, 75)
L2: (95, 65)
L1: (75, 55) (Front Squat)
Cool Down
Worlds Greatest Stretch x 30s each pose


CrossFit


2017-01-25


SwoleMates Partner Competition: 2/18
Sign up for the Intramural Open!
Intramural Open Draft Party: 2/3 at 6:30 PM, BYOB!
Book a free 30min Nutrition Consult with Ari today
Wednesday
Warm-up
Row 500m
+
Dynamic Circle Warm-up
Or a fun Game
that incorporates some movement
Mobility
2 Sets of:
15 Banded Pull-aparts
15 Banded Pushdowns
+
Chin-up + negative review
Strength
1: Chin-Ups + negative ( 4 x 3 + 3s. Rest 90s.)
Ring Rows (3 x 8-10 (2 ct at top). Rest 60s.)
Metcon
Metcon (4 Rounds for time)
Every 6:00 x 4 sets:
Row 250m
50 Double Unders
Row 250m
25 UB Wallballs (20,14)
Rx+:(30, 20)
L2: (60s Attempts) (14, 10)
L1: (200m Row) (50 Singles) (10, 8)
Accessory Work
Banded Pull Aparts (200 reps)


CrossFit


2017-01-24


SwoleMates Partner Competition: 2/18
Sign up for the Intramural Open!
Intramural Open Draft Party: 2/3 at 6:30 PM, BYOB!
Book a free 30min Nutrition Consult with Ari today
Tuesday
Warm-up
Kettlebell Warm up, 30s of work/20s of rest. Coach should call out the exercises/demo 2-3 reps during the rest intervals:
-Single-arm KB Swing (both sides)
-KB Windmill
-Goblet Squat
-KB Push Press (both)
-KB Swing
-Figure 8 (both directions)
etc..
Mobility
- Foam Roll Adductors x 10 passes each + 5 Roll-over to split Stretch
- Foam IT Bands x 10 passes each
Strength
Handstand Progressions
Handstand Hold: 4 x 10-30s. Rest 60s.
Scaling for HS Holds:
-Wall HS Hold
-Headstand
-Feet-elevated Handstand (hips over shoulders)
-HS Kick-ups
Handstand Holds (4 x 10-30s. Rest 60s.)
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 25:
30s Assault Bike
20 Russian Swings (70, 53)
10 Hollow Rocks
Rest 60s after each round
L3: (53, 35)
L2: (45, 30)
L1: (200m run) (35, 25)


CrossFit


2017-01-23


Book a free 30min Nutrition Consult with Ari today
Monday
Warm-up
Dynamic Warm-up
Mobility
Glute Activation + Squat Mobility
2 Rounds of:
1a) Single Leg Hip Thrust x 5 ea. (1 ct at top). Rest 10s.
1b) Cook Squats x 5 reps. Rest 10s.
1c) Lateral Lunge x 5 ea. Rest 10s.
Strength
Power Clean Clusters (Work up to a heavy 1.1.1. 10s between reps.)
Power Clean (Intermediate: 8 x 2. Rest as needed.)
Metcon
Metcon (Time)
4 Rounds of:
15 T2B
12 Hang Squat Cleans (115, 75)
9 Clean and Jerks (115, 75)
Rest 2:00
Rx+:(UB T2B) (135, 95)
L3: (95, 65)
L2: (Kipping Knee lifts) (75, 55)
L1: (Knee lifts) (65, 35)
Score = total time
20:00 Cap
Accessory Work
Ring Support Hold (Ring Support: 3 x 10-15s.)


CrossFit


2017-01-22


Book a free 30min Nutrition Consult with Ari today
Sunday
Warm-up
Dynamic Warm-up
Mobility
Foam Roll
-Lats
-Thoracic Spine
-Glutes
-It Bands
-Calves
:30-:45ea
Samson Stretch 2x30s ea
Gymnastics
Max Handstand Hold (Gymnastics Baseline)
Strength
DB Reverse Lunges (3 rounds x 6 ea. Rest 30s.)
DB Curls (3 rounds x 10 ea. Rest 30s.)
Metcon
Metcon (AMRAP - Rounds and Reps)
Teams of 2:
AMRAP 22:
10 Wallballs (20, 14)
10 KBS (70, 53)
*One athlete completes a full round at a time.
L3: (53, 35)
L2: (45, 25)
L1: (35, 25)
Cool Down
5:00 of Static Stretching
5:00 Foam Rolling


CrossFit


2017-01-21


Book a free 30min Nutrition Consult with Ari today
Saturday
Warm-up
Warm-up Coaches Choice.
Mobility
X-Band Walks x 2 sets:
10 steps in each direction
+ 20 Walking Lunges
+ 10 Deadlifts
+ Accummulate :90 in the bottom of a (perfect) squat
Skill Work
Warm-up Touch n Go Deadlifts and work above desired work weight for a double. Rest 90s-2:00
Metcon
Metcon (Time)
In Teams of 2 for time:
Row 2000 meters
42 Burpees
42 Deadlifts (225, 155)
Row 1500 meters
30 Burpees
30 Deadlifts
Row 1000 meters
18 Burpees
18 Deadlifts
L3: (185, 125)
L2: (155, 105)
L1: (135, 95)
32:00 Cap
Cool Down
5:00 of Foam Rolling


CrossFit


2017-01-20


Book a free 30min Nutrition Consult with Ari today
Muscle Up Clinic January 21st 9:30am
Sign up on the Event Page
Friday
Warm-up
Power Clean Drills:
Front Squat x5
1st Pull+Shrug x5
Muscle Clean x5
Power Clean x5
Front Squats x5
Warm-up
Pec Stretch Pull-up Rig x 30s ea.
Ankle Mobility x 30s ea.
Skill Work
Skill Work:
- Pistols
- Gymnastics Movement of your Choice
Metcon
Metcon (AMRAP - Reps)
AMRAP 3:
3 Power Cleans (135, 95)
6 Push-ups
9 Air Squats
Rest 2:00 x 3 Rounds
L3: (115, 75)
L2: (95, 65) (Knee push-ups)
L1: (65, 35) (Knee push-ups)
*Score = total reps
Accessory Work
Banded Low to High woodchops (3 x 10 ea.)
Banded Leg Curls (50-100 ea.)


CrossFit


2017-01-19


Book a free 30min Nutrition Consult with Ari today
Muscle Up Clinic January 21st 9:30am
Sign up on the Event Page
Thursday
Warm-up
Dynamic Warm-up that includes:
- medball work such as, cleans, wallballs, partner tosses, short run, burpees, and light KBS
Skill Work
Handstand Progressions
Handstand Hold: 4 x 10-30s. Rest 60s.
Scaling for HS Holds:
-Wall HS Hold
-Headstand
-Feet-elevated Handstand (hips over shoulders)
-HS Kick-ups
Gymnastics
Max Handstand Hold (Gymnastics Baseline)
Metcon
Metcon (Time)
For time w. a partner:
1k Row
Then,
4 Rounds of:
10 Hollow Rocks
10 DB Hang Power Snatches (50, 30) (5 ea)
10 Alternating Step-ups (45, 25) (24, 20) (total reps)
*One athlete completes full round at a time
Then,
1k Row
25:00 Cap
L3: (65, 35) (35, 20)
L2: (45, 25) (25, 16)
L1: (Unweighted Step-ups)
30:00 Cap
Cool Down
Worlds Greatest Stretch x 30s each pose


CrossFit


2017-01-18


Book a free 30min Nutrition Consult with Ari today
Muscle Up Clinic January 21st 9:30am
Sign up on the Event Page
Wednesday
Warm-up
2 Sets of:
10 Band Pull-aparts
10 Band Pressdowns
10 OHS (empty bar)
10 Bent-over rows
30s DU Attemps or 30 Double Unders
Mobility
Shoulder Prep (2 sets):
Shoulder Circles (front/back)x8
Down Dog Passes x8
Hand-Release Push ups x8
Scap Pullups x8
Skill Work
Gymnastics Skill
10:00 to Review the Kip or Butterlfly Kip
10:00 to implement to Pull-ups
- Small sets and focus on technique. Begin warming up OHS during sets of skill work.
Metcon
Magic Mike (Time)
For time:
45 Overhead Squats (115, 75)
45 Pull-ups
Rx+:(135, 95) (C2B Pull-ups)
L3: (95, 65)
L2: (75, 55) (BA Pull-ups)
L1: (65, 35 Front Squat) (Ring Rows)
9:00 Cap
Accessory Work
Single Arm Banded Pushdowns (50-100 Each)


CrossFit


2017-01-17


Book a free 30min Nutrition Consult with Ari today
Muscle Up Clinic January 21st 9:30am
Sign up on the Event Page
Tuesday
Warm-up
- Dynamic Warm-up
- Metcon Set-up
Metcon
Metcon (No Measure)
EMOM 40:
Minute 1: 45s Assault Bike
Minute 2: 45s Row
Minute 3: 12 Burpees
Minute 4: 30m Bear Crawl
Minute 5: Rest
Cool Down
5:00 of Static Stretching


CrossFit


2017-01-16


Book a free 30min Nutrition Consult with Ari today
Muscle Up Clinic January 21st 9:30am
Sign up on the Event Page
Monday
Warm-up
Dynamic Warm-up
Mobility
Glute Activation + Squat Mobility
2 Rounds of:
1a) Single Leg Hip Thrust x 5 ea. (1 ct at top). Rest 10s.
1b) Cook Squats x 5 reps. Rest 10s.
1c) Lateral Lunge x 5 ea. Rest 10s.
Strength
1 1/4 Back Squat (3 RM. Rest 2:00.)
Back Squat (Beginners: 8 x 3, adding weight if form permits)
Metcon
125 (Time)
For time:
75 Double Unders
50 T2B
75 Double Unders
50 Front Squats (115, 75)
75 Double Unders
50 KBS (70, 53)
Rx+:(135, 95)
L3: (50 DU's) (30 T2B) (95, 65) (53, 35)
L2: (60s of Attempts) (Knee Lifts) (75, 55) (45, 25)
L1: (75 Singles) (Knee Lifts) (Goblet Sq) (35, 25 Rus Swing)
20:00 Cap
Accessory Work
Reverse Hypers (Accumulate 50 Reps.)


CrossFit


2017-01-15


Book a free 30min Nutrition Consult with Ari today
Muscle Up Clinic January 21st 9:30am
Sign up on the Event Page
Sunday
Warm-up
10 PVC Pass Throughs
10 PVC around the worlds ea.
30s Lat Stretch in Pull-up Rig
Mobility
2 Sets of:
15 Russian Swings (squeeze glutes at top)
X-Band Walk x 5 steps backward/5 forward
5 ea Glute Hip Bridge Singe Leg (1 ct a top)
Strength
1: Paused Front Squat (4 x 4 (3 ct). Rest 90s.)
2: Single Leg RDL (3 x 8-10 ea. Rest 60s.)
Metcon
Metcon (Time)
For time:
50-40-30-20-10
Double Unders
Calorie Rower (or 1/2 Calories on Assault Bike)
Rest 1:00
25:00 Cap
After Bash!
Accumulate: 60s in Side Plank


CrossFit


2017-01-14


Book a free 30min Nutrition Consult with Ari today
Muscle Up Clinic January 21st 9:30am
Sign up on the Event Page
Saturday
Warm-up
With a barbell:
5 Hang Power Clean
5 Front Squat
5 Presses from Split
Rest
5 Hang Squat Cleans
5 Push Presses
5 Back Squats
Rest
3 Squat Cleans
3 Push Jerks
Rest
5 Squat Clean and Jerks. Reset on each rep.
*Add light weight as needed.
Skill Work
Rope Climb Technique + Scaling
Metcon
Metcon (AMRAP - Rounds and Reps)
Teams of 2:
AMRAP 40:
100 Meter Run
3 Clean and Jerks (135, 95)
10 Wallballs (20, 14)
1 Rope Climbs
*One athlete completes a full round before switching
L3: (115, 75)
L2: (95, 65) (14, 10) (10 BA Strict Chin-ups)
L1: (65, 35) (10, 8) (10 RR Per RC)
Cool Down
5:00 of Static Stretching if time permits


CrossFit


2017-01-13


Friday
Warm-up
"Burgener Warm-up w. a pvc"
1. Down and up
2. Elbows high and outside
3. Muscle snatch
4. Snatch land
5. Snatch drop
6. Hang power snatch
*Go through 5 reps of each step and explain the significance of each.
Mobility
2 Sets of:
15 Russian Swings (squeeze glutes at top)
X-Band Walk x 5 steps backward/5 forward
5 ea Glute Hip Bridge Singe Leg (1 ct a top)
Strength
1: Speed Back Squat (5x4 @ 60-70% with 1 count pause)
2: Barbell RDL (3 x 10, highest weight you used wk 1 for all sets.)
Metcon
Metcon (Time)
For time:
21-15-9
KBS (70, 53)
Burpees
Rest 4:00
L3: (53, 35)
L2: (45, 25)
L1: (35, 20)
Rest 4:00
Metcon (Time)
For time:
21-15-9
Goblet Squats (70, 53)
Ball slams (30, 20)
L3: (53, 35)
L2: (45, 25)
L1: (35, 20)
Accessory Work
Banded Leg Curls (100 Heavy Banded Leg Curls)


CrossFit


2017-01-12


Thursday
Warm-up
Dynamic Warm-up
Mobility
Couch Stretch x 1:00 ea
Ankle Mobility x :30ea
Strength
1a: Jump Squat (3 Rounds, 30s work/30s rest)
1b: Hollow Rock (3 Rounds, 30s work/30s rest)
1c: KB Figure 8s (3 Rounds, 30s work/30s rest))
1d: Assault Bike (3 Rounds, 30s work/30s rest)
Metcon
Metcon (No Measure)
"Goat WOD"
EMOM 20:
ODD Minutes: Goat #1 40s Work
EVEN Minutes: Goat #2 40s Work
Cool Down
5:00 of Static Stretching
5:00 Foam Rolling


CrossFit


2017-01-11


Wednesday
Warm-up
3 Rds of Strict "Cindy"
5 Pull- ups/10 Ring Rows
10 Push-ups (from knees okay)
15 Air Squats
Rest 30s
Mobility
Shoulder Prep (2 sets):
Shoulder Circles (front/back)x8
Down Dog Passes x8
Hand-Release Push ups x8
Scap Pullups x8
Strength
Hang Power Clean + Push Press + Jerk ( 7 x 1 + 1 @80% of PP, every 60s.)
Metcon
Metcon (Time)
4 RFT:
30 Double Unders
15 Hang Power Snatch (75, 55)
30 Double Unders
15 SDHP (75, 55)
Rx+:(95, 65) (3 Ring MU in place of SDHP ea rd)
L3: (65, 35) (30s DU attempts)
L2: (55, 25) (50 Singles)
L1: (15:00 Cap
Accessory Work
Banded Pushdowns (50 Heavy Banded Pushdowns)
Banded Pull Aparts (100 Total (50 in front/50 behind neck))


CrossFit


2017-01-10


Tuesday
Warm-up
Row 500m
20 Wallballs
20 Banded Pull-aparts
10 Yoga Push-ups
20 Banded Pull-aparts
20 Wallballs
Row 250 meters or Run 200 meters
Mobility
- Foam Roll Adductors x 10 passes each + 5 Roll-over to split Stretch
- Foam IT Bands x 10 passes each
Strength
1a: Wide Stance Goblet Box Squat (4 x 8. Rest 60s.)
1b: DB Hammer Curls (4 x 8. Rest 60s.)
Metcon
Metcon (Calories)
In 25:00 in teams of 2:
100 DB Thrusters (moderate weight)
100 Renegade Rows (same weight as above)
Remaining time Max Meters of: Rowing, Running, or Assault Bike (athlete choice)
*One person works. Split work however desired/partition rounds.
Accessory Work
Dead Bugs (3 x 10)


CrossFit


2017-01-09


Monday
Warm-up
Power Clean x 5
Front Squat x5
Dip-Shrug x5
Thruster x5
Hang Squat Clean x5
Power Clean x5
Then,
10 Back Squat w. bar
10 Goodmornings
10 Box Jumps w. step down
Mobility
2 Sets of:
15 Russian Swings (squeeze glutes at top)
X-Band Walk x 5 steps backward/5 forward
5 ea Glute Hip Bridge Singe Leg (1 ct a top)
Strength
BB Front Rack Reverse Lunges (5RM on each leg. Rest 2:00)
Metcon
Breath (AMRAP - Rounds and Reps)
AMRAP 12:
10 Power Cleans (135, 95)
10 Burpee Box Jumps (24, 20)
L3: (115, 75)
L2: (95, 65) (20, 15)
L1: (95, 65 Deadlifts) (Burpees)
Accessory Work
Reverse Hypers (3 x 20. Rest 60s.)


CrossFit


2017-01-08


Sunday
Warm-up
General Warm-up
5:00
+
Power Clean Drills:
Front Squat x5
Dip-Shrug x5
Muscle Clean (from hip) x5
Hang Power Clean x5
Power Clean x5
Then,
10 Back Squat w. bar
10 Goodmornings
Mobility
- Foam Roll Adductors x 10 passes each + 5 Roll-over to split Stretch
- Foam IT Bands x 10 passes each
Strength
1: Power Clean (6 x 3 adding weight each set. Rest 90s.)
2: Kipping Pull Ups (3-4 sets of 5-7 reps. Rest 60s.)
Metcon
Metcon (Time)
For time:
Row 1k
50 Air Squats
30 Power Cleans (95, 65)
Row 750m
40 Air Squats
20 Power Cleans
Row 500m
30 Air Squats
10 Power Cleans
Rx+:(135, 95)
L3: (115, 75)
L2: (95, 65)
L1: (75, 55)
Cool Down
5:00 of Static Stretching
5:00 Foam Rolling


CrossFit


2017-01-07


Saturday
Warm-up
Dynamic Warm-up
Mobility
Foam roll, 10 pases ea.
- Thoracic Spine
- Lats
- IT Bands
Metcon
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20" (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Cool Down
Worlds Greatest Stretch x 30s each pose


CrossFit


2017-01-06


Friday
Warm-up
4 Rounds of Tabata:
Double Under or DU Attempts
Then,
W. an empty barbell, 2 sets
10 deadlifts
10 back squats
10 Goodmornings
10 reverse lunges in place
*rest as needed
Strength
1: Speed Back Squat (5x5 @ 55-65% with 1 count pause)
2: BB Single Leg RDLs (4 x 8 ea, add weight each set. Rest 90s)
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 3:
7 Hang Squat Cleans (95, 65)
21 Double Unders
Rest 3:00
L3: (75, 55)
L2: (65, 35) (20s Attempts)
L1: (45, 25) (30 Singles)
Metcon (AMRAP - Rounds and Reps)
AMRAP 3:
5 Hang Squat Cleans (135, 95)
21 Double Unders
Rest 3:00
L3: (115, 75)
L2: (95, 65) (20s Attempts)
L1: (65, 35) (30 Singles)
Metcon (AMRAP - Rounds and Reps)
AMRAP 3:
3 Hang Squat Cleans (185, 125)
21 Double Unders
L3: (135, 95)
L2: (115, 75) (20s Attempts)
L1: (75, 55) (30 Singles)
Accessory Work
Banded Hip Flexor Pulls (50 each)
Russian Twists (3 x 20)


CrossFit


2017-01-05


Thursday
Warm-up
Row 500m
+
Dynamic Circle Warm-up
Or a fun Game
that incorporates some movement
Mobility
Worlds Greatest Stretch
Strength
1a: Chin-ups (Strict. 3 x 8-10. Rest 30s.)
1b: Ring Rows (3 x 8-10. Rest 30s.)
1c: Standing DB Side Bend (3 x 8-10 ea. Rest 30s.)
Focus is on obliques.
Hold DB in left hand, then perform side bend, try reaching right hand to right knee and queeze right oblique. Repeat on other side
Metcon
Metcon (Time)
For total time:
200 Meter Shuttle Sprint (50m Intervals)
50 Walking Lunges
20 Burpees
Rest 2:00
200 Meter Shuttle Sprint (50m Intervals)
50 Abmat Sit-ups
15 Burpees
Rest 2:00
200 Meter Shuttle Sprint (50m Intervals)
50 Renegade Rows
10 Burpees
*Scale as needed
25:00 Cap
Accessory Work
Max Plank
Hold Plank until failure


CrossFit


2017-01-04


Wednesday
Warm-up
2 sets, w. a empty barbell:
- 8 Muscle Clean
- 8 Hang Power Cleans
- 8 Bent-over Rows
- 8 Push Press
- 10 Band Pull-aparts
Rest 30-60s between sets
Mobility
2 x 8 Wallslides
*arms at 90 degrees/ribs down
Strength
Hang Power Clean + Push Press + Jerk (8 x 1 + 1 @ 75% of Push Press every 60s.)
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 12:
15 Hang Pwr Cleans (115, 75)
12 Push Press (115, 75)
9 T2B
Rx+:(135, 95)
L3: (95, 55)
L2: (14, 10) (65, 35) (Knee lifts)
L1: (10, 8) (55, 25) (Knee lifts)
Accessory Work
Banded Pushdowns (50-100)
Banded Pull Aparts (50-100)


CrossFit


2017-01-03


Tuesday
Warm-up
Abmat Pizza Game (2 burpee penalty for drops)
+
20 Air Squats
20 Sit-ups
20 Walking Lunges
20 Supermans
Mobility
Foam Roll x 10 passes each
- Thoracic Spine
- Lats
- Adductors
Skill Work
Gymnastics Skill Work
- T2B
- Pistols
*Spend 10:00 Supersetting the two
Toes-To-Bar
Pistols
Metcon
Metcon (Time)
With a partner:
4 RFT:
Row 1K
50 KBS (53, 35)
30 Push-ups
*One person works
Rx+:(10 Ring Dips in place of Push-ups)
L2: (45, 35) (Box Push-ups)
L1: (35, 25 Rus Swing) (Box Push-ups)
25:00 Cap
Cool Down
Foam Roll Quads/Calves x 10 Passes each.


CrossFit


2017-01-02


Monday
Warm-up
2 Sets of:
5 Deadlifts
5 Power Cleans
5 Front Squats
5 Push Jerk
5 Burpees
5 Back Squats
5 Goodmornings
*Add light weight and repeat 1 more time.
Mobility
Pigeon Pose on a box: 60-90s ea. side
Strength
Banded Deadlift (Work up to a 1RM. Rest 2:00)
Metcon
Walking Dead (AMRAP - Rounds and Reps)
AMRAP 7:
12 Deadlifts (135, 95)
9 Bar Facing Burpees
6 Front Squats (135, 95)
L3: (115, 75)
L2: (95, 65)
L1: (75, 55)
Accessory Work
Banded Leg Curls (100 ea.)
Reverse Hypers (3 x 15-20. Rest 90s.)


CrossFit


2017-01-01


Happy New Year!
Warm-up
10 PVC Pass Throughs
10 PVC around the worlds ea.
30s Lat Stretch in Pull-up Rig
Skill Work
"Burgener Warm-up w. a pvc"
1. Down and up
2. Elbows high and outside
3. Muscle snatch
4. Snatch land
5. Snatch drop
6. Hang power snatch
*Go through 5 reps of each step and explain the significance of each.
Strength
1: Snatch Grip Deadlift (5x3 adding weight each set. Rest 90s.)
2: DB/KB Rows (3 x 12-15 ea. Rest 60s.)
Metcon
Metcon (Time)
For time:
Run 1 Mile or Row 2k
100 Air Squats
75 Push-ups
50 OHS (75, 55)
25 Strict Pull-ups
L3: (65, 45) (BA Pull-ups)
L2/L1: (55, 35) (Box Push-ups) (Ring Rows)
22:00 Cap
Accessory Work
L-Sit (Accumulate 30s-60s in L-Sit)


CrossFit


2016-12-31


Saturday
Warm-up
Abmat Pizza Game
Every time someone gets their "pizza" knocked off they perform 5 Air Squats, 5 Push-Ups, 5 Sit-Ups
+
400m run with a partner carrying a Medball
Mobility
Worlds Greatest Stretch x 20s each pose
Skill Work
Metcon Prep:
2 Sets Of:
5 Russian KB Swings
5 Wallballs
100m Run
Metcon
Metcon (Time)
With a partner 5 RFT:
20 Burpees
30 KBS (70, 53)
40 Wallballs (20, 14)
L3: (53, 35)
L2: (45, 25) (14, 10)
L1: (35, 25) (10, 8)
25:00 Cap


CrossFit


2016-12-30


Friday
Warm-up
Dynamic Warm-up that includes glute activation
Mobility
1a) Wall Squats: 2 x 5.
*Slow/Controlled
1b) Pigeon Pose x 30s each.
2) Deadbugs x 20 reps.
Strength
1: Speed Back Squat (5x5 @ 50-60% with 1 count pause)
2: Barbell RDL (4x8, add weight each set. Rest 90s.)
Metcon
Quick Hitter (AMRAP - Rounds and Reps)
AMRAP 6:
21-15-9
Thrusters (95, 65)
T2B
L3: (75, 55)
L2: (65, 45) (Knee lifts)
L1: (45, 25) (Knee Lifts)
Accessory Work
KB Reverse Lunge (3x6. Rest 60s.)
Reverse Hypers (3x15-20. Rest 90s.)


CrossFit


2016-12-29


Thursday
Warm-up
Rowling with a partner x 8 Rounds (this should take about 12:00)
One person works. While one person works other athlete completes
- 5 Hollow Rocks, 5 Yoga Push-ups, 5 Air Squats, 5 Squat Thrusts
Strength
Farmer Carry Relay
In teams of 3 for 10:00
100 Meter UB Farmer Carry (70, 53)
*Sets of 100m without dropping.
*Drop = team penalty of
7 Burpees each athlete
Farmer's Carry (Teams of 3 for 10:00, 100m UB)
Metcon
Metcon (Time)
4 Rounds of:
10 Box Jumps w. step down (24, 20)
20 Renegade Rows (total)
30 Walking Lunges (BW)
40 Double Unders
Rest 1:00
Cool Down
5:00 of Static Stretching if Time Permits


CrossFit


2016-12-28


Wednesday
Warm-up
5:00 Dynamic
Then,
2 Sets of:
5 Muscle Cleans
5 Press
5 Hang Power Cleans
5 Jerks
5 OHS
*In between sets complete:
15 Banded Pull-aparts
15 Banded Pushdowns
Skill Work
Hang Power Clean + Jerk Technique Review
Strength
Hang Power Clean + Push Press + Jerk (10 x 1 + 1 @ 70% of Push Press every 60s.)
Metcon
Metcon (Weight)
EMOM 12:
ODD Minutes: 10 Pull-ups
EVEN Minutes: 10 OHS (95, 65)
Rx+:(5/3 Ring Muscle-ups in place of Pull-ups)
L3: (75, 55)
L2: (Assisted Pull-ups) (65, 35)
L1: (Ring Rows) (Front Squat 65, 35)
Accessory Work
Banded Pushdowns (50-100)
Banded Pull Aparts (50-100)


CrossFit


2016-12-27


Tuesday
Warm-up
20 Walking Lunges
20 Hollow Rocks
20 Mountain Climbers
Then w. a bar
10 RDLs
8 Muscle Cleans
6 Front Squats
Add light weight to bar:
3 Power Cleans
2 Front Squats
1 Squat Clean
*X-Band walk x 10 steps each direction
Skill Work
Perform 3 x 3 Warming up cleans
*Between each set complete 20s pigeon pose each side.
Strength
Squat Clean (1 RM. Rest 2:00. Take 8-10 Singles.)
Metcon
Metcon (AMRAP - Reps)
AMRAP 10:
3 Power Cleans (115, 75)
3 Front Squats (115, 75)
3 Burpees
6 Power Cleans
6 Front Squats
6 Burpees
9 Power Cleans
9 Front Squats
9 Burpees
And so on adding 3 reps
L3: (95, 65)
L2: (75, 55)
L1: (65, 35)
Accessory Work
Banded Leg Curls (50-100 ea.)
Weighted Sit-ups (30-50)


CrossFit


2016-12-26


Monday
Warm-up
Coach Led Dynamic Warm Up
Skill Work
Metcon Movement Review
Metcon
Lumberjack 20 (Time)
20 Deadlifts, 275#
Run 400m
20 Kettlebell swings, 70#
Run 400m
20 Overhead Squats, 115#
Run 400m
20 Burpees
Run 400m
20 Chest-To-Bar Pull-ups
Run 400m
20 Box Jumps, 24"
Run 400m
20 Dumbbell Squat Cleans, 45#
Run 400m
On Nov. 5 2009, a terrorist attacked fellow soldiers and civilians at Fort Hood, TX. Killing 12 soldiers and one civilian and wounded 43 others.
To learn more about Lumberjack 20 click here


CrossFit


2016-12-24


Saturday
Warm-up
Dynamic Warm-up
Mobility
Foam Roll
-Lats
-Thoracic Spine
- Adductors
Skill Work
Metcon Set-up And Review
Metcon
Metcon (Time)
“12 Days of Christmas w. a partner”
1 Deadlift (135, 95) (12 reps)
2 Power Cleans (135, 95) (22 reps)
3 Thrusters (135, 95) (30 reps)
4 Alternating Pistols (36 Reps)
5 C2B Pull-ups (40 Reps)
6 KBS (70, 53) (42 Reps)
7 Wallballs (20, 14) (42 reps)
8 Push Jerk (135, 95) (40 reps)
9 Box Jumps (30, 24) (36 reps)
10 T2B (30 reps)
11 Bar Facing Burpees (22 reps)
12 Ring Muscle-ups (or 12 Squat Clean Thrusters 135, 95)

Each athlete will complete all work listed meaning the work is NOT split, but one person will complete their work while their partner rests ie. partner A complete all reps of whatever movement they are before switching.

L3: (115, 75) (Post Pistols) (Regular Pull-ups) (53, 35)
L2: (95, 65) (Box Pistols) (BA Pull-ups) (45, 30) (14, 10) (24, 20) (Knee lifts)
L1: (75, 55) (Box Pistols) (Ring Rows) (35, 25) (10, 8) (20, 15) (Knee Lifts) (Regular Burpees)
Cool Down
5:00 Static Stretching if time permits


CrossFit


2016-12-23


Friday
Warm-up
Dynamic Warm-up
Mobility
X-Band Walks x 2 sets:
10 steps in each direction
+ 10 Deadbugs with full exhale
Strength
Sled Push (10 x 40m. Rest 60-90s. Add moderate weight to sled)
Metcon
Metcon (AMRAP - Reps)
Tabata:
1) Jump Lunges
Rest 1:00
2) Mountain Climbers
Rest 1:00
3) Russian Twists w. a plate
Rest 1:00
4) Front Squats (95, 65)
Rest 1:00
5) Burpees
*Score = What you're grateful for this year =)
Accessory Work
Standing DB Side Bend (50 reps each side)
Focus is on obliques.
Hold DB in left hand, then perform side bend, try reaching right hand to right knee and queeze right oblique. Repeat on other side


CrossFit


2016-12-22


Thursday
Warm-up
1 Time through:
100m Shuttle Sprint
10 Hollow Rocks
100m Shuttle Sprint
10 Air Squats
100m Shuttle Sprint
10 Ring Rows or KB Rows
100m Shuttle
10 Russian Swings
Mobility
Worlds Greatest Stretch
Strength
3 Rounds:
1a) DB Split Squats x 6 ea. Rest 30s.
1b) DB 1-Arm Rows x 6 ea. Rest 30s.
1c) Side Plank x 20s ea. Rest 30s.
1a: DB Split Squats (3 x 6 ea. Rest 30s)
1b: 1-arm DB Row (3 x 6 ea. Rest 30s.)
1c: Side planks (3 x 20s ea. Rest 30s.)
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 15:
15 Calorie Row
12 SDHP (53, 35)
15 Ball Slams
12 Push-ups
L2: (45, 25) (Box Push-ups)
L1: (35, 20) (Knee Push-ups)
Accessory Work
Banded Pushdowns (50-100)


CrossFit


2016-12-21


Wednesday
Warm-up
With an empty barbell:
2 sets of:
5 Hang Muscle Cleans
5 Strict Presses
8 Bent-over Rows
5 Hang Power Cleans
5 Jerks
10 Wall Slides
Mobility
Lax Ball in Scapula + Pec: 20-30s ea. spot
Strength
Push Press (Work up to a 1RM. Rest 2:00.)
Metcon
Metcon (Time)
5 Rounds. Rest 90s.
6 Hang Pwr Cleans + S20H (135, 95)
10 Pull-ups
Rx+:(155, 105) (15 C2B Per Rd)
L3: (135, 95)
L2: (115, 75) (BA Pull-ups)
L1: (95, 65) (Ring Rows)
Accessory Work
Banded Pushdowns (100)


CrossFit


2016-12-20


Tuesday
Warm-up
Limber 11
Mobility
Spend 3:00 extra mins foam rolling or lax ball on hamstrings to recover from yesterdays training.
Skill Work
1) Kipping Skill Work or Butterfly Kip
*Spend 10:00 Working on Learning the Kip + Practing Small Sets
2) Gymnastics EMOM 9:
Minute 1: 8-10 Hollow Rocks
Minute 2: 10-12 Supermans
Minute 3: 10 Jump Lunges
Hollow Rock (3 x 8-10)
Supermans (3 x 10-12)
Jump Lunges (3 x 10)
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 18:
250m Row
20 Walking OH Lunges (45, 25)
15 Step Down Box Jumps (24, 20)
L3: (25, 15)
L2: (15, 10) (20, 15)
L1: (400M Row) (BW Lunges) (20, 15)
Accessory Work
Banded Hip Flexor Pulls (50 ea.)


CrossFit


2016-12-19


Monday
Warm-up
Dynamic Warm-up
Mobility
Glute/Hamstring Circuit:
1a) X-bands Walks x 10 ea. laterally
1b) Banded Goodmornings x 15.
1c) Single Leg Hip Thrusts w. 2 ct a top x 5 ea.
Strength
Front Squat Wave:
3-2-1-3-2-1. Rest 2:00
- Second wave should be heavier than first
Back Squat Wave
5-3-1-5-3-1. Second wave should be heaver than 1st wave.
Back Squat (5 x 5)
Metcon
On Track (AMRAP - Rounds and Reps)
EMOM 10:
3 Deadlifts (275, 185)
6 Burpees
9 Air Squats
Rx+:(315, 205)
L3: (225, 155)
L2: (155, 105)
L1: (135, 95) (4 Burpees)
Accessory Work
Dead Bugs (3 x 10. Rest 30s.)
Reverse Crunch (3 x 10. Rest 30s.)


CrossFit


2016-12-18


Sunday
Warm-up
Dynamic Warm-up
Mobility
Foam Roll 10 passes each
- Lats
- Quads
- IT Bands
- Thoracic Spine
Strength
1: Power Snatch (6 x 2, adding weight. Rest 90s.)
2a: DB Reverse Lunges (3 x 6 ea. Rest 30s.)
2b: 1-arm DB Row (3 x 8-10 ea. Reset 30s.)
Metcon
Metcon (Time)
3 RFT:
15 Calorie Row
15 Power Snatch (75, 55)
Rest 5:00
3 RFT:
15 OHS (75, 55)
15 Calorie Assault Bike or Row
L2: (65, 35)
L1: (45, 25)
*20:00 Cap (total)
Cool Down
5:00 of Static Stretching
5:00 Foam Rolling


CrossFit


2016-12-18


Sunday
Warm-up
Dynamic Warm-up
Mobility
Foam Roll 10 passes each
- Lats
- Quads
- IT Bands
- Thoracic Spine
Strength
1: Power Snatch (6 x 2, adding weight. Rest 90s.)
2a: DB Reverse Lunges (3 x 6 ea. Rest 30s.)
2b: 1-arm DB Row (3 x 8-10 ea. Reset 30s.)
Metcon
Metcon (Time)
3 RFT:
15 Calorie Row
15 Power Snatch (75, 55)
Rest 5:00
3 RFT:
15 OHS (75, 55)
15 Calorie Assault Bike or Row
L2: (65, 35)
L1: (45, 25)
*20:00 Cap (total)
Cool Down
5:00 of Static Stretching
5:00 Foam Rolling


CrossFit


2016-12-18


Sunday
Warm-up
Dynamic Warm-up
Mobility
Foam Roll 10 passes each
- Lats
- Quads
- IT Bands
- Thoracic Spine
Strength
1: Power Snatch (6 x 2, adding weight. Rest 90s.)
2a: DB Reverse Lunges (3 x 6 ea. Rest 30s.)
2b: 1-arm DB Row (3 x 8-10 ea. Reset 30s.)
Metcon
Metcon (Time)
3 RFT:
15 Calorie Row
15 Power Snatch (75, 55)
Rest 5:00
3 RFT:
15 OHS (75, 55)
15 Calorie Assault Bike or Row
L2: (65, 35)
L1: (45, 25)
*20:00 Cap (total)
Cool Down
5:00 of Static Stretching
5:00 Foam Rolling


CrossFit


2016-12-17


Saturday
Warm-up
Fun Warm-up- Coaches Choice
Skill Work
Metcon Set-up and Review
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 30 teams of 3:
10 Wallballs (20, 14)
8 Pull-ups
6 Burpee Box Jumps (24, 20)
Rx+:(C2B Pull-ups)
L2: (14, 10) (BA Pull-ups) (20, 15)
L1: (10, 8) (Ring Rows) (Burpees)
*One athlete completes a full round then switches


CrossFit


2016-12-16


Friday
Warm-up
Barbell Warm-up x 3 sets:
5 Deadlifts
5 Hang Muscle Cleans
5 Front Squats
5 Jerks
*20s pigeon pose ea side after each set. Add weight after each set but keep loads light.
Mobility
Glute Activation x 1 sets
Hip circles
- forward x 10 steps
- backward x 10 steps
- laterally x 10 steps
- hip thrusts on floor x 10
- laying clams x 10 ea.
Strength
1: Sumo Deadlift (5 x 4 @ 70%, every 65s.)
2: 1-arm DB Row (5 x 10 ea. Rest 60s.)
Metcon
The Rock (Time)
For time:
15-12-9-6-3
Power Cleans (135, 95)
Front Squats (135, 95)
Rx+:(155, 105)
L3: (115, 75)
L2: (95, 65)
L1: (75, 55)
8:00 Cap
Accessory Work
Reverse Hypers (3 x 15-20)
GHD Back Extensions (3 x 15)


CrossFit


2016-12-15


Thursday
Warm-up
Circle everyone up:
Go through about 20 exercises
10 reps ea. let class choose
Mobility
General Mobility
- Athlete Choice of implement and 5:00 of tissue work
Strength
3 Rounds of:
1a) Wide Stance Goblet Squat x 8. Rest 30s.
1b) TGU x 2 ea. Rest 30s.
1c) Farmer Carry x 40-50m. Rest 30s.
Wide Stance Goblet Squat (3x8. Rest 30s.)
Turkish Get Up (3x2 ea. Rest 30s.)
Farmer's Carry (3x40-50m. Rest 30s.)
Metcon
Metcon (Time)
For time:
10-20-30-40
G20H w. plate (45, 25)
Walking OH Walking Lunges (45, 25)
Double Unders
L2: (60s Attempts)
L1: (BW Lunges) (2x Singles)
14:00 Cap
Cool Down
Worlds Greatest Stretch


CrossFit


2016-12-14


Wednesday
Warm-up
5:00 Dynamic
+
3 Rds of:
5 Muscle Clean
5 Push Press
3 Power Clean
3 Jerks
*Add light each set
Mobility
Foam Roll x 10 passes each
Lats
Thoracic Spine
Strength
Weighted Wide Grip Pull-ups (Accumulate 20-25 reps, adding weight.)
Metcon
Jumanji (Time)
For time:
Row 1k
50 KBS (70, 53)
30 Push Press (135, 95)
Rx+:(15 Bar Muscle-ups instead of Push Press)
L3: (53, 35) (115, 75)
L2: (45, 25) (95, 65)
L1: (35, 25 RKBS) (75, 55)
13:00 Cap
After Bash!
DB Tricep Extensions to Chin (3 x 12-15)


CrossFit


2016-12-13


Tuesday
Warm-up
Abmat Pizza Game (2 burpee penalty for drops)
+
20 Air Squats
20 Sit-ups
20 Walking Lunges
20 Supermans
Mobility
- Foam Roll Adductors x 10 passes each + 5 Roll-over to split Stretch
- Foam IT Bands x 10 passes each
Strength
1: Power Clean (5 x 3. Rest 90s. Add weight each set.)
2: DB Reverse Lunges (2 x 10 ea. Rest 30s.)
Metcon
Metcon (Time)
4 Rounds:
Run 100 Meters
30 Air Squats
Run 100 Meters
20 Push-ups
Run 100 meters
10 Burpees
Rest 2:00
L1: (3 Rounds)
30:00 Cap
Cool Down
5:00 of Static Stretching/Tissue Work if time permits


CrossFit


2016-12-12


Monday
Warm-up
5:00 Dynamic
Then, with an empty barbell
5 Deadlifts
5 Muscle Snatches
5 Bent-over Rows
5 Knee lifts or T2B
- Add light weight and repeat
Mobility
2 Sets of:
15 Russian Swings (squeeze glutes at top)
X-Band Walk x 5 steps backward/5 forward
5 ea Glute Hip Bridge Singe Leg (1 ct a top)
Strength
Back Squat Wave:
5-3-1-5-3-1
- Rest 2:00
- Second wave should be heavier than 1st wave
- Beg: 5 x 5
Back Squat Wave (5-3-1-5-3-1. Rest 2:00)
5-3-1-5-3-1. Second wave should be heaver than 1st wave.
Back Squat (5 x 5)
Metcon
CrossFit Games Open 15.1 (AMRAP - Rounds and Reps)
9-Minute AMRAP of:
15 Toes To Bar
10 Deadlifts, 115# / 75#
5 Snatches, 115# / 75#
Accessory Work
Banded Leg Curls (Accumulate 75-100 each)
Banded Pull Aparts (Accumulate 75-100)


CrossFit


2016-12-11


Sunday
Warm-up
Row 500m
+
Dynamic Circle Warm-up
Or a fun Game
that incorporates some movement
Mobility
Foam Roll
-Lats
-Thoracic Spine
-Glutes
-It Bands
-Calves
:30-:45ea
Samson Stretch 2x30s ea
Strength
1: Good Mornings (4 x 8, Rest 90s.)
2a: Rear Foot Elevated Split Squat (3 x 6 ea. Rest 30s.)
2b: Banded Pull Aparts (3 x 25. Rest 30s.)
Metcon
Metcon (Time)
For time:
75 Calorie Row
25 Thrusters (95, 65)
75 Double Unders
25 Thrusters
75 Calorie Row
20:00 Cap
L3: (75, 55)
L2: (65, 35) (60s Attempts)
L1: (55, 25) (100 Singles)


CrossFit


2016-12-10


Saturday
Warm-up
Dynamic Warm-up
Jog around gym + "Roxanne" burpees
Mobility
Tissue Work
5-10:00 spent where your members are most sore. Most people should spend more time rolling their lats as most people have poor tissue quality there which in turn effects their OH positioning
Strength
1a: Close Grip Bench Press (4 x 5. Adding weight. Rest 60s.)
1b: Bent Over Row (4 x 6. Adding weight. Rest 60s.)
Metcon
Metcon (Time)
4 RFT with a partner:
800m Run
20 Box Jumps (24, 20)
2 Rope Climbs
L2: (20, 15) (15 Pull-ups per rd)
L1: (20, 15) (15 Ring Rows per rd)
25:00 Cap
After Bash!
Abs + Arms Athlete Choice x 3 sets each.


CrossFit


2016-12-09


Friday
Weightlifting
X-Band Walks x 2 sets:
10 steps in each direction
Spend no more than 5:00 on this
+ 20 Walking Lunges
10 Sumo Deadlifts (empty BB)
10 Russian Swings
+
Accummulate :90 in the bottom of a (perfect) squat
Skill Work
Sumo Deadlift and Squat Snatch Review
Strength
1: Sumo Deadlift (5 x 5 @ 65%, every 65s.)
2: Squat Snatch (4 x 2. Rest 60s.)
Metcon
Ghost (AMRAP - Rounds and Reps)
AMRAP 7:
7 Squat Snatches (95, 65)
10 Bar Facing Burpees
L3: (75, 55)
L2: (65, 35)
L1: (95, 65 Deadlifts)
After Bash!
Banded Leg Curls (100-150 each)


CrossFit


2016-12-08


Thursday
Warm-up
Fish Game on Rower
Skill Work
L-Sit and Handstand Review
Strength
EMOM 12:
Minute 1: 10s L-Sit
Minute 2: 20s HS Hold
Minute 3: Lat Mobility
L-Sit (4 x 10s)
Handstand Holds (4 x 20s)
Metcon
Metcon (Calories)
In 22:00 with a partner:
150 Russian KBS (53, 35)
150 Goblet Squats (53, 35)
Remaining time: Max Calories on the Rower
Rx+:(Assault Bike Max Cals)
L3: (45, 25)
L2: (35, 25)
L1: (35, 25 Russian Swing)
Cool Down
5:00 of Static Stretching/Tissue Work if time permits


CrossFit


2016-12-07


Wednesday
Warm-up
2-3 Rounds
5 Yoga Push-Ups
10 Lying Trunk Rotations
25 Double Unders or 30s practice double unders
Mobility
Wall Slides x 20 reps + Banded Lat Stretch x 1:00 ea. side
Strength
EMOM 12:
Minute 1: 15/10 Push-ups
Minute 2: 50 Ft. Bottoms Up KB Carry ea Arm
Minute 3: BB Rows x 10-12, AHAP.
Push-ups (4 sets x 15/10)
Bottoms Up Famer's Carry (4 sets x 20m each arm)
Walk with KBs upside down
Barbell Row (4 x 10-12 AHAP)
Metcon
Metcon (4 Rounds for time)
Every 4:00 x 5 sets:
200 meter run
10 T2B
15 Wallballs (20, 14)
Rx+:(15 reps each) (HSPU)
L2: (Knee lifts) (14, 10)
L1 Metcon:
5 Rds:
Run 100-200m
10 Knee Raises
10 Wallballs (10, 8)
Rest 1:1
After Bash!
Banded Pushdowns (3 x 25)


CrossFit


2016-12-06


Tuesday
Warm-up
"Burgener Warm-up w. a PVC"
1. Down and up
2. Elbows high and outside
3. Muscle snatch
4. Snatch land
5. Snatch drop
6. Hang power snatch
*Go through 5 reps of each step and explain the significance of each.
Mobility
Foam Roll x 10 pasese each
- IT Bands
- Quads
- Lats
Strength
Hang Squat Snatch (6 x 3. One weight for all sets, working technique.)
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 17:
50 Double Unders
20 KBS (53, 35)
10 Pull-ups
L3: (35, 35)
L2: (30s of DU attempts) (30 BW Lunges) (45, 25) (Assisted Pull-ups)
L1: (75-100 Singles) (BW Lunges) (10 Ring Rows)
Cool Down
5:00 of Group Static Stretching


CrossFit


2016-12-05


Monday
Warm-up
W. an empty barbell, 3 sets
8 deadlifts
8 Sit-ups
8 Front Squats
8 Goodmornings
8 (total) reverse lunges in place
8 Muscle Cleans
*rest as needed
Mobility
Hip Opener on 24 or 30" Box. This is a pigeon pose on the box to open hips/glutes. Hold each side for 60s.
Strength
Sled Push (5 x 20m AHAP. Rest 2:00. Work up to Max.)
Metcon
Quad City (Time)
For time:
30 Back Squats (165, 115)
1k Row
Rx+:(225, 155)
L3: (135, 95)
L2: (115, 75)
L1: (95, 65)
After Bash!
Farmer's Carry (Accumulate 200m AHAP)


CrossFit


2016-12-04


Sunday
Warm-up
5:00 Dynamic Warm-up
Then,
With an empty bar:
30 Single Unders
- 5 Muscle Snatches
- 4 Power Snatches
- 3 OHS
2 Hang Squat Snatches
30 Single Unders
Mobility
3x
10 PVC Pass Thru
10 PVC Good Mornings
10 Squats
10 Scorpions
Strength
1: Power Snatch + Hang Squat Snatch (5 x 1 + 1, Rest 90s. Add weight each set.)
2: Handstand Holds (3 x 20-30s. Rest 60s.)
Metcon
Metcon (Time)
4 RFT:
Run 400 Meters
25 Wallballs (20, 14)
17:00 Cap
After Bash!
Side planks (3 x 20s. ea. Rest 30s. )


CrossFit


2016-12-03


Saturday
Warm-up
Supercalifragilisticexpialidocious Dynamic Warm-Up
Skill Work
Rope Climb J Technique Review + Metcon Set-up
Metcon
Metcon (AMRAP - Rounds and Reps)
With a partner for 33:00 ascending reps:
1 Rope Climb
2 Box Jump Overs
3 Hang Power Cleans (135, 95)
4 S20H (135, 95)
500m Row
2 Rope Climbs
3 Box Jump Overs
4 Hang Power Cleans
5 S20H
500m Row
L3: (2 Strict Chin-ups per rope climb) (115, 75)
L2: (2 Assisted Strict Chin-ups per rd) (20, 15) (95, 65)
L1: (5 Ring Rows per rd) (Step-ups) (65, 35)
Cool Down
5:00 of Static Stretching/Tissue Work if time permits


CrossFit


2016-12-02


Friday
Warm-up
With an empty Barbell
2 Rounds
10 Good Mornings
10 Bent Over Rows
:30 Straddle Stretch
-Sit behind the bar and use it to pull yourself down
Mobility
Worlds Greatest Stretch x 3ea
Half Kneeling Groin Mob x 5ea
Strength
1: Sumo Deadlift (5 x 5 @ 60%, every 60s.)
1-arm DB Row (3 x 15 ea. Rest 60s.)
Metcon
Metcon (Time)
For time:
30 Pull-Ups
30 Burpees
30 Thrusters (95, 65)
L3: (75, 55)
L2: (BA Pull-ups) (65, 35)
L2: (BA Pull-Ups) (45, 25)
L1: (Ring Rows)
7:00 Cap
Accessory Work
Banded Hip Flexor Pulls (50 each)
Banded Leg Curls (50-100 each)


CrossFit


2016-12-01


Thursday
Warm-up
Play Around the world PVC Game
Mobility
Couch Stretch x 1:00 ea
Ankle Mobility x :30ea
Strength
Skill Work/GPP
4 Rds of:
1a) 1:00 Pistol Practice
1b) Farmers Carry x 150 ft (40-50m).
Rest as needed between sets.
1a: Pistols (4 x 1:00 Pistol Practice)
1b: Farmer's Carry (4 x 40-50m)
Metcon
Metcon (AMRAP - Rounds and Reps)
Teams of 2:
AMRAP 21:
21 Power Snatch (75, 55)
21 Russian KBS (70, 53)
21 Burpees
21 Calorie Assault Bike
L3: (65, 35) (53, 35)
L2: (45, 25) (45, 25)
L1: (
Cool Down
5:00 of Static Stretching/Tissue Work if time permits


CrossFit


2016-11-30


Wednesday
Warm-up
2 Rounds with a partner (warm-up pace)
P1: Jog 200m
P2: 6 Push Ups, 9 Russian KBs, 12 Sit Ups

-Partners switch places when each one finishes their part
Mobility
Foam Roll x 10 passes each
Lats
Thoracic Spine
Strength
Turkish Get Up (Accumulate 20 reps. Work up to challenging weight.)
Chin-ups (Accumulate 25 reps. Weighted, body weight, PA.)
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 10:
30 Double Unders
20 S20H (115, 75)
10 Muscle-ups or Ring Dips
L3: (95, 65) (Bar Dips)
L2: (30s DU Attempts) (75, 45) (Push-ups)
L1 Metcon:
AMRAP 10
30 Single Unders
20 DB Push Press (light)
10 Box Push-ups
Accessory Work
Bent-over Lateral Raises: (2 x 20. Rest 30s)


CrossFit


2016-11-29


Tuesday
Warm-up
5:00 Dynamic Warm Up
+
3 Rds of:
5 Muscle Clean
5 Push Press
3 Power Clean
3 Jerks
*Add light each set.
Mobility
Samson Stretch 2 x :30 each
Strength
2 Hang Power Clean + 2 Jerk (6 x 2 + 2. Rest 90s. Add weight or work technique.)
Metcon
Metcon (Time)
3 Rounds of, Rest 3:00
500m Row
30 UB Wallballs (20, 14)
*If you break complete 5 Burpees
Score = total time
L2: (14, 10)
L1: (10, 8)
25:00 Cap
Accessory Work
Front Rack Reverse Lunges (3 x 6 ea. Rest 60s.)


CrossFit


2016-11-28


Monday
Warm-up
5:00 Dynamic Warm Up
Then,
With an empty bar:
5 Snatch Grip Deadlifts
5 Muscle Snatches
10 Good Mornings
10 Back Squats
*Add some weight and repeat
Mobility
X-Band Walks x 2 sets:
10 steps in each direction
Strength
1: Snatch Grip Deadlift (5x4, Adding Weight Each Set. Rest 2:00)
2:
Power Snatch: Warm-up for metcon and practice technique.
Metcon
Isabel (Time)
For Time: 30 Snatches, 135# / 95#
L3: (115, 75)
L2: (95, 65)
L1: (75, 55)
7:00 Cap
Metcon (AMRAP - Rounds and Reps)
Beginner Metcon
AMRAP 6:
6 Cals Assault Bike or 6 Burpees
10 Deadlifts (95, 65)
Accessory Work
Banded Leg Curls (50-100 each.)
Banded Low to High woodchops (2-3 x 10 each.)


CrossFit


2016-11-27


Sunday
Warm-up
2 Rds, going over technique. After round 1 people can add a little bit of weight to the bar.
5 Deadlifts
5 Muscle Cleans
10s Pigeon Pose ea
5 Power Cleans
5 Jerks
10s Pigeon Pose ea.
Accessory Work
With Light pair of DBs
10 Lateral Raises
10 Hammer Curls
10 Bent-over Lateral Raises
10 Alt. DB Curls
Strength
1: Hang Power Clean + Hang Squat Clean + Front Squat ( 5 x 1 + 1 + 2. Rest 90s.)
2: Chin-ups (Accumulate 25 Reps.)
Metcon
1: Metcon (Weight)
EMOM 10:
ODD Minutes: 15 Goblet Squats (53, 35)
EVEN: 15 KBS (53, 35)
Rest 2:00
2: Metcon (No Measure)
EMOM 10:
ODD Minutes: 8-10 Burpees
EVEN Minutes: 10 Hollow Rocks
After Bash!
Hollow Rock Hold (3 x 10-20s. )


CrossFit


2016-11-26


Saturday
Warm-up
Fun For The Whole Family Coach's Choice Dynamic Warm Up
Skill Work
Movement Review For Metcon
Metcon
Metcon (AMRAP - Rounds and Reps)
With a partner:
10:00 of Farmer Carries x 40m (70, 53)
10:00 of Sled Push x 40m (90, 30)
10:00 of "The Chief"
3 Power Cleans (135, 95)
6 Push-ups
9 Air Squats
*Scale as needed. One person works.
Accessory Work
DB Hammer Curls (3x15. Rest 60s.)


CrossFit


2016-11-25


Friday
Warm-up
5:00 Dynamic Warm-up
+
2 Rounds w. a barbell
5 Hang Muscle Cleans
5 Hang Squat Cleans
5 Push Press
5 Jerks
Rx+
Warm-up bar muscle-ups between sets.
Mobility
- Softball on Glute x 60s each
- 2 x 5 ea. w. 2 ct a top Glute Bridge
Strength
2 Hang Squat Clean + 2 Jerk (Max Load in 8:00)
Bar Muscle-ups (Max in 90s)
Metcon
Out of Time (AMRAP - Reps)
7:00 to complete:
400 meter run
Remaining time AMRAP:
Squat Clean Thruster (135, 95)
Score = total reps
L3: (115, 75)
L2: (95, 65)
L1: (65, 35)
Accessory Work
Reverse Hypers (3 x 10-15. Rest 60s.)
Single Leg RDL (3 x 8 each. Rest 60s.)


CrossFit


2016-11-24


Thanksgiving Thursday
Warm-up
Coach Led Dynamic Warm-Up
Metcon
Bradley (Time)
10 Rounds for time of:
100m Sprint
10 Pull-ups
100m Sprint
10 Burpees
Rest 30 seconds
In honor of U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, was killed on January 3, 2010
To learn more about Bradley click here


CrossFit


2016-11-24


Thanksgiving Thursday
Warm-up
Coach Led Dynamic Warm-Up
Metcon
Bradley (Time)
10 Rounds for time of:
100m Sprint
10 Pull-ups
100m Sprint
10 Burpees
Rest 30 seconds
In honor of U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, was killed on January 3, 2010
To learn more about Bradley click here


CrossFit


2016-11-23


Wednesday
Warm-up
Light Turkish Get-ups
Accumulate 12-15 Reps each arm
+
400m run
Mobility
Lax Ball x 20s ea
- Pecs
- Scapular
Strength
Floor Press: Work up to 1RM. Rest 2:00
- Take 8-10 sets
- Beginners: 5 x 5, pause on floor for 1ct.
- Make sure you have a spotter
Floor Press (Work up to 1RM. Rest 2:00. )
Metcon
Metcon (5 Rounds for time)
Every 3:00 x 5 Sets.
20 Wallballs (20, 14)
15 Box Jumps w. step down (24, 20)
10 Pull-ups
Rx+:(C2B Pull-ups)
L2: (14, 10) (BA Pull-ups)
L1: (10, 8) (20, 15) (Ring Rows)
Accessory Work
Banded Pushdowns (50-100)
Banded Pull Aparts (50-100)


CrossFit


2016-11-22


Tuesday
Warm-up
2 Sets of:
5 PVC Pass Throughs
5 PVC around the worlds ea.
5 Push-ups
Then w. empty bar:
5 Hang Muscle Snatch
5 Hang Power Snatch
5 OHS
Mobility
Foam Roll 10 passes each
- Lats
- IT Bands
- Thoracic Spine
Strength
1: Hang Power Snatch (6 x 3. Rest 90s. Pick 1 weight and work technique.)
2: Goblet Lateral Lunges (2 x 10. Rest 60s.)
Metcon
Metcon (AMRAP - Reps)
EMOM 20:
Minute 1: Assault Bike or Row for 40s
Minute 2: 40s DB Snatches from Floor alternating
Minute 3: 40s Burpee Pull-ups
Minute 4: V-Ups
Minute 5: Rest
*Score = total Burpees + totals Calories Completed
Cool Down
Static Stretch x 5:00


CrossFit


2016-11-21


Monday
Warm-up
W. an empty barbell, 3 sets
8 deadlifts
8 Front Squats
8 Goodmornings
8 (total) reverse lunges in place
8 Hang Muscle Cleans
*rest as needed
Skill Work
T2B Drills:
Strict Knee Lift x5
Kip x5
Kipping Knee Lift x5
Knees to Elbows x5
Toes to Bar x5
Strength
Front Squat w. chains or bands: Work up to a heavy set 1. Rest 2:00
- Take 8-10 sets
- Beginners: 5 x 5, no chains. Rest 2:00
Front Squat with Bands or Chains (Work up to a heavy set 1.)
Front Squat (5 x 5)
Metcon
Tightrope (Time)
5 RFT:
10 Bar Facing Burpees
10 Front Squats (135, 95)
10 T2B
L3: (115, 75)
L2: (95, 65) (Knee lifts)
L1: (65, 35) (Knee lifts) (Reg burpees)
17:00 Cap
Accessory Work
Banded Leg Curls (2 x 50 reps each)


CrossFit


2016-11-20


Sunday
Mobility
"Limber 11"
Skill Work
Skill Training
EMOM 12:
ODD Mins: 30s of Work
EVEN Mins: 30s of Work
*Pick two skills you're not good at and spend 6:00 on each EMOM style. Keep sets small to reinforce good movement patterns
Metcon
For Quality:
5 Rounds of:
1a) Moderate Weight Sled Push x 50 meters
1b) Farmer Carry AHAP x 50 meters
1b) Russian Swings x 10-15 reps.
Rest 2-3:00 between rounds.
1a: Sled Push (Moderate Weight x 50m)
1b: Farmer's Carry (AHAP x 50m)
1c: Kettlebell Swing - Russian (10-15 reps)
Cool Down
5:00 of Static Stretching
5:00 Foam Rolling


CrossFit


2016-11-19


Saturday
Warm-up
Dynamic + coaches choice of a fun game
Mobility
Worlds Greatest Stretch
Skill Work
Metcon Prep
Metcon
Monostructural Test (3 Rounds for time)
For time:
Run 1 Mile
Rest 1:1
Run 1 Mile
Rest 1:1
Run 1 Mile
Monostructural Test (Rowing) (3 Rounds for time)
For time:
Row 2K
Rest 1:1
Row 2K
Rest 1:1
Row 2K


CrossFit


2016-11-18


Friday
Warm-up
2 sets With a barbell
3x Deadlift
3x Muscle Clean
3x Front Squat
3x Strict Press
3x Power Clean
3x Front Squat
3 Jerks
3 Clean + Jerks
Mobility
- Foam Roll Adductors x 10 passes each + 5 Roll-over to split Stretch
- Foam IT Bands x 10 passes each
Strength
Squat Clean and Jerk: 8 x 2 @80%.
- Rest 90s
- Beginners: Power Clean + Front Squat + Push Press 10 x 1 + 1 +1 @Light
- Add 5-10# from last week if possible.
Squat Clean and Jerk ( 8 x 2 @80%. Rest 90s.)
Metcon
Metcon (Time)
For time:
30-20-10
Hang Squat Cleans (95, 65)
T2B
L3: (75, 55) (21-15-9 T2B)
L2: (65, 35) (Knee lifts)
L1: (65, 35 Front Sq) (Knee lifts)
10:00 Cap
Accessory Work
Reverse Hypers: 3 x 10-15. Rest 60s
or
RDL: 3 x 8-10. Rest 60s.
Reverse Hypers (3 x 10-15. Rest 60s.)
Single Leg RDL (3 x 8-10. Rest 60s.)


CrossFit


2016-11-17


Thursday
Warm-up
500m Row + Dynamic Circle Warm-up
Mobility
Lax Ball on Calves x 60s each. Move from ankle to calve.
Skill Work
1000m Row (Time)
Max Effort 1000m Row
Double Unders in 1 minute (AMRAP - Reps)
AMRep in 1 minute
Double Unders
3 Attempts
Metcon
5:00 of Tissue Work if time Permits
Metcon (Time)
For total time:
Row 1k
15 Box Jumps w. step down (24, 20)
15 Strict Pull-ups
Rest 2:00
Row 750m
15 Box Jumps w. step down
15 Strict Pull-ups
Rest 2:00
Row 500m
15 Box Jumps w. step down
15 Strict Pull-ups
*Scale as needed.
25:00 Cap
Cool Down
5:00 of Tissue Work if time Permits


CrossFit


2016-11-16


Wednesday
Warm-up
3 Rounds of:
8 OHS
6 Squat Thrusts
8 BB Rows
*Run 100 meters after each set.
Mobility
Pec Stretch Pull-up Rig x 30s ea.
Ankle Mobility x 30s ea.
2 sets
Skill Work
Muscle-ups (On rings. Accumulate 15-30 reps depending on level)
Metcon
CrossFit Games Open 11.4 (AMRAP - Rounds and Reps)
10-Minute AMRAP of:
60 Bar-Facing Burpees
30 Overhead Squats, 120# / 90#
10 Muscle-Ups
Accessory Work
Banded Pushdowns (100)


CrossFit


2016-11-15


Tuesday
Warm-up
9 Essential Movements of CrossFit:
10 reps of each
*Good review for members
Mobility
Worlds Greatest Stretch
Skill Work
Gymnastics Skill Work
EMOM 12:
ODD Mins: Handstand Hold x 20s
EVEN Minutes: Pistol Practice x 5-10 reps each.
Handstand Holds (6 x 20s)
Pistols (6 x 5-10 each)
Metcon
Metcon (AMRAP - Reps)
3 Rounds of 30 work/30 Rest:
1a) HR Push-ups
1b) KBS (53, 35)
1c) Walking OH Lunges (45, 25)
1d) Abmat Sit-ups
*Score = total reps
Cool Down
5:00 of Static Stretching if time permits


CrossFit


2016-11-14


Monday
Warm-up
"Burgener Warm-up w. a PVC"
1. Down and up
2. Elbows high and outside
3. Muscle snatch
4. Snatch land
5. Snatch drop
6. Hang power snatch
*Go through 5 reps of each step and explain the significance of each.
Mobility
Foam Roll x 10 Passes ea:
- Lats
- Thoracic Spine
Strength
Power Snatch (Work up to a 1RM. Rest 90s.)
Metcon
Beantown (Time)
For time:
100 Double Unders
75 Wallballs (20, 14)
50 Pull-ups
25 Power Snatches (135, 95)
L3: (115, 75)
L2: (150 Single Unders) (14, 10) (BA Pull-ups) (95,65)
L1: (100 Singles) (10, 8) (Ring Rows) (95, 65 Deadlifts)
20:00 Cap"
Accessory Work
Straight Leg Raise (3 x 6-10. Rest 60s.)
Banded Leg Curls (2 x 75. Rest 60s.)


CrossFit


2016-11-13


Sunday
Warm-up
Dynamic Warm-up
Mobility
Foam Roll + Stretch Lats
Strength
Spend 20:00 and work on:
1a) Power Snatch: Sets of 2 working technique. Add weight when needed but nothing over 75%.
1b) 1 Gymnastics Movement of your choice sets of 5-10 reps.
Rest as needed between sets.
Power Snatch (Sets of 2 working technique, adding weight)
Metcon
Metcon (4 Rounds for time)
Every 5:00 x 4 Sets:
Run 400 meters
*80-85% effort each set.
*Try to maintain 400m splits.
*Keep track of all 4 splits.
Cool Down
5:00 of Static Stretching
5:00 Foam Rolling


CrossFit


2016-11-12


Saturday
Warm-up
400 meter run +
Abmat Pizza Game
*For any drops complete 5 sit-up, 5 air squats, 2 Burpees
Mobility
General
*Have people spend 5:00 performing some tissue work with lax ball wherever they are most sore
Skill Work
Movement Review: Burpess, Pull Ups, Thrusters.
Metcon
Metcon (AMRAP - Rounds and Reps)
Teams of 3, AMRAP 25:
Station 1: 10 Burpees
Station 2: Completes 5 Pull-ups/10 Thrusters (95, 65)
Station 3: Rest
*Partners can't rotate until all stations are complete. Each station should be a sprint.


CrossFit


2016-11-11


Friday
Mobility
Glute Activation x 5:00
+ Movement Review
Warm-up
2 Rds of: With an empty bar:
8 Deadlifts
8 Front Squats
6 Back Squats
6 Good Mornings
4 Muscle Cleans
4 Strict Press
3 Power Cleans
3 Push Press
3 Squat Cleans
3 Jerks (any style)
*Add some weight and repeat one more time.
Strength
Squat Clean and Jerk: 10 x 2 @75%.
- Rest 90s
- Beginners: Power Clean + Front Squat + Push Press 10 x 1 + 1 +1 @Light
- Add 5-10# from last week if possible.
Squat Clean and Jerk (10 x 2 @ 75%. Rest 90s.)
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 10:
200 Meter Run
10 Power Cleans (155, 105)
L3: (135, 95)
L2: (115, 75)
L1: (95, 65)
Accessory Work
Reverse Hypers: 3 x 10-15.
or
RDL: 3 x 8-10. Rest 60s.
Reverse Hypers (3 x 10-15. Rest 60s.)
Single Leg RDL (3 x 8-10. Rest 60s.)


CrossFit


2016-11-10


Thursday
Warm-up
Coach's Choice Dynamic Warm-Up or Game
Skill Work
- Handstand progressions
Kicking up, shoulder taps
- L-Sit Progressions
knees in, one leg, two legs
(these can be done on boxes)
Strength
1a: Sled Pull (Power Walk, 4 x 60m @ BW, Rest 60s)
1b: Front Rack Kettlebell Carry (4 x 60m AHAP, Rest 60s)
Metcon
Metcon (Calories)
Teams of 2 in 22:00 complete:
100 DB Step-ups (24, 20)
100 Ball Slams (or 150 Sit-ups)
Remaining time Max Calories on the Rower or Assault Bike
*One person works. Score = total calories on AB or Rower"
Cool Down
5:00 of Tissue Work if time Permits


CrossFit


2016-11-09


Wednesday
Warm-up
With a barbell 2 sets of:
5 Strict Press
5 Bent-over Supinated Rows
5 Yoga Push-ups
5 Hang Power Cleans
5 OHS
50 Single Unders
Mobility
Three Way Banded Shoulder/Lat Stretch
Strength
Snatch Grip Push Press (4 x 5, adding weight. Rest 90s.)
Skill Work
Rope Climb Technique
- Teach the J-Technique as this is the most efficient way to climb a rope.
Metcon
Metcon (Time)
3 Rounds of:
2 Rope Climbs
10 OHS (135, 95)
20 T2B
Rest 2:00
L3: (115, 75) (15 T2B)
L2: (95, 65) (20 Knee lifts)
L1: (95, 65 Front Sq) (15 Sit-ups)
After Bash!
Banded Pushdowns (100)


CrossFit


2016-11-08


Tuesday
Warm-up
2 Rds of:
100m Run
10 Walking Lunges
5 Ring Rows
5 Windmills each side
10 PVC Pass Throughs
Mobility
Roll-over to split stretch x 5
Lateral Squats x 5 each
+ Review partner assisted chin-ups
Metcon
Metcon (Time)
For time:
Row 1k
50 KBS (70, 53)
100 Double Unders
50 Alt. Pistols
75 Double Unders
50 Calorie Row
25 Double Unders
50 Walking OH Lunges (45, 25)
L3: (53, 35)
L2: (45, 30) (Walking Lunges for Pistols)
L1 Metcon:
AMRAP 18:
Row 400m
15 Russian Swings
20 Walking Lunges
50 Single Unders
25:00 Cap
Strength
Strongman x 15:00
1) Sledpull Powerwalks: 4 x 60m @ BW. Rest 60s.
2) Strongman x 10:00. Pick 1-2 and spend 10:00 on it. Rest as needed.
- Keg Carry
- Yoke Carry
- Stone to Shoulder/Stone Carry
- Log Press
Sled Pull (Powerwalks: 4 x 40m @ BW. Rest 60s.)
Yoke Carry
150# Yoke + Weight. Reps = meters
Cool Down
5:00 of Static Stretching if time permits


CrossFit


2016-11-07


Monday
Warm-up
5:00 Dynamic
+
3 Rds of:
5 Muscle Clean
5 Push Press
3 Power Clean
3 Jerks
*Add light each set.
Mobility
Glute Activation x 5:00
Strength
Box Front Squat: Work up to a heavy 3-5. Rest 2:00
*Same technique as speed box squats, sit back on box. If you have chains use them.
Box front squat wide stance. (Heavy 3-5)
Metcon
Timebomb (AMRAP - Reps)
In 12:00
50 Wallballs (20, 14)
40 Burpees over the Bar
30 Deadlifts (255, 165)
Remaining time AMRAP: Wallballs
Rx+: (275, 185)
L3: (185, 125)
L2: (14, 10) (155, 105)
L1: (10, 8) (135, 95)
Accessory Work
Banded Leg Curls (2 x 75 reps ea. Rest 60s.)
Straight Leg Raise (3 x 6-10. Rest 60s)


CrossFit


2016-11-06


Sunday
Mobility
Limber 11
Skill Work
Skill Training
EMOM 12:
ODD Mins: 30s of Work
EVEN Mins: 30s of Work
*Pick two skills you're not good at and spend 6:00 on each EMOM style. Keep sets small to reinforce good movement patterns
Metcon
Metcon (Time)
5 RFT:
30 Calorie Row
60 Double Unders
Rest 1:1


CrossFit


2016-11-05


Saturday
Warm-up
With a partner perform:
400 meter medball run
20 Wallballs
400 meter medball run
20 Medball Cleans
400 meter run (no medball)
*Perform this with partner you plan on doing metcon with. Split work however desired.
Mobility
Softball or Lax Ball to Glute 30s each side.
Metcon
Metcon (Time)
With a partner For time:
3 Rounds of:
20 Burpee Box Jumps (24, 20)
30 Pull-ups
Then,
1 Mile Farmer Carry (70, 53)
45:00 Cap
L2: (BA Pull-ups) (20, 15)
L1: (Ring Rows) (Burpees)
Cool Down
5:00 of Static Stretching if Time Permits


CrossFit


2016-11-04


Friday
Warm-up
With a barbell:
5 Hang Power Clean
5 Front Squat
5 Presses from Split
Rest
5 Hang Squat Cleans
5 Push Presses
5 Back Squats
Rest
3 Squat Cleans
3 Push Jerks
Rest
5 Squat Clean and Jerks. Reset on each rep.
*Add light weight as needed.
Mobility
- Foam Roll Adductors x 10 passes each + 5 Roll-over to split Stretch
- Foam IT Bands x 10 passes each
Strength
Squat Clean and Jerk: 10 x 2 @70%.
- Rest 90s
- Beginners: Power Clean + Front Squat + Push Press 10 x 1 + 1 +1 @Light
Squat Clean and Jerk (10 x 2 @ 70%. Rest 90s.)
Metcon
Elvis (Time)
For time:
30 Squat Cleans (185, 125)
Rx+:(225, 155)
L3: (155, 105)
L2: (135, 95)
L1: (95, 65), can modify to Power Cleans if necessary
10:00 Cap
Accessory Work
KB Reverse Lunge (3 x 6 each. Rest 60s.)


CrossFit


2016-11-03


Thursday
Warm-up
Coach Led Dynamic Warm-Up or Game
Mobility
Lax Ball Tissue Work x 30s each
- Glutes
- Scapular
- Pecs
Skill Work
4 Rounds:
1a) Rope Climb Technique.
1b) Bottoms up Carry x 50 ft. each arm.
*Spend about 1:00 each set working on rope climb technique. Rest as needed between sets.
Bottoms Up Famer's Carry (4 x 15m each arm)
Walk with KBs upside down
Metcon
Metcon (Time)
Teams of 2:
50-40-30-20-10
Cals on Erg
Walking OH Lunges (45, 25)
T2B
*2 Rope Climb after each or 10 strict chin-ups
*Scale as needed, one person works at a time.
25:00 Cap
Cool Down
5:00 of Static Stretching if Time Permits
5:00 Tissue Work


CrossFit


2016-11-02


Wednesday
Warm-up
2 Sets of:
5 PVC Pass Throughs
5 PVC around the worlds ea.
5 Push-ups
Then w. empty bar:
5 Hang Muscle Snatch
5 Hang Power Snatch
5 Push Press
5 BB Rows
Mobility
Wall Slides x 20 reps + Banded Lat Stretch x 1:00 ea. side
Strength
1) Hang Power Clean: 6 x 3. Rest 90s.
- Adv: 70% for all sets.
- Pause at hang for 1 ct
- Int: Add weight only if form permits
- Beg: Work technique with light weight
2) DB or KB Side Bends: 3 x 15 ea. Rest 60s.
1: Hang Power Clean (6 x 3 @ 70%. Pause at hang for 1 count.)
Standing DB Side Bend
Focus is on obliques.
Hold DB in left hand, then perform side bend, try reaching right hand to right knee and queeze right oblique. Repeat on other side
Metcon
Metcon (Time)
3 RFT:
20 S20H (115, 75)
Run 400 Meters
Rx+:(10/8 Ring Muscle-ups)
L3: (95, 65)
L2: (75, 55)
L1: (65, 35)
17:00 Cap
Accessory Work
Turkish Get Up (3 x 4 AHAP. Rest 60s.)


CrossFit


2016-11-01


Tuesday
Warm-up
1 Round of:
100m Run
20 Walking Lunges
100m Run
20 Hollow Rocks
100m Run
20 Push-ups
100m Run
Mobility
Foam Roll x 10 passes each
Lats
Thoracic Spine
IT Bands
*These should be slow/deliberate passes
Metcon
Winston Churchill (Time)
Every 4:00 x 5 (20:00)
40 Double Unders
15 Power Snatch (75, 55)
12 Lateral Burpees over the Bar
*Keep track of all 5 splits
L3: (65, 45)
L2: (45, 25) (20 DU's)
L1 Metcon:
Every 4:00 x 5 Sets:
40 Single Unders
12 DB Hang Sn (6 ea)
8-10 Burpees
Strength
3 Rounds of:
1a) Forward + Reverse Lunges in place x 6 (1 + 1 = 1 rep) Rest 30s.
1b) 1-Arm DB Row x 12 ea. Rest 30s.
1a: Forward + Reverse Lunge (3 x 6 (1 + 1 = 1 rep))
1b: 1-arm DB Row (3 x 12 each)
Cool Down
5:00 of Static Stretching if Time Permits


CrossFit


2016-10-31


Monday
Warm-up
10:00 Coach Led Dynamic Warm-up
Mobility
Glute Activation
(X-Band Walks or Miniband Glute Circles)
Strength
Paused Back Squat:
- Work up to a heavy 3 with 3 ct a the bottom on first rep.
- Pause only on 1st rep and then complete last 2 reps with no pause.
- Rest 2-3:00
- Beginners: 5-6 x 5-6 reps. Rest 2:00. Add weight if possible.
Paused Back Squat (Heavy 3 with 3 count at the bottom on first rep)
Metcon
Hangry (Time)
5 RFT:
20 KBS (53, 35)
20 Wallballs (20, 14)
L2: (45, 25) (14, 10)
L1: (35, 25) (10, 8)
*20:00 Cap
Accessory Work
Banded Leg Curls (50-100)
Weighted Sit-ups (30-50)


CrossFit


2016-10-30


Sunday
Warm-up
Run 400 Meters
Dynamic Warm-up
Run 400 meters
Mobility
Limber 11
Skill Work
Oly Skill EMOM
*Pick 1 Olympic Variation and spend 5:00 warming it up and then perform EMOM 10 if 3 reps with light loads practicing perfect technique
Metcon
Metcon (Time)
Aerobic Work/GPP
Row 250m
Farmer Carry x 60m
Rest 2:00
Row 500m
Farmer Carry x 60m
Rest 2:00
Row 750m
Farmer Carry x 60m
Rest 2:00
Row 1k
Farmer Carry x 60m
*Farmer Carry (70, 53)
L3: (53, 35)
L2: (44,26)
L1: (300m, 500m, 700m) (100ft 35,20)"
Cool Down
5:00 of Static Stretching
5:00 Foam Rolling


CrossFit


2016-10-29


Saturday
Warm-up
Tic-Tac-Toe Warm Up
Skill Work
Review Movements, set-up for the workout
Warm-up
Metcon (Time)
Teams of 3
For time:
300 Calorie Row
300 Wallballs (20,14)
300 Double Unders
300 Calorie Row
L3: (150 Double Unders)
L2: (14,10) (450 Single Unders)
L1: (200 Cal Rows) (200 WB 10,6) (200 Single Unders)
45:00 Cap


CrossFit


2016-10-28


Friday
Warm-up
2 Rds, going over technique. After round 1 people can add a little bit of weight to the bar. 10:00 on this.
5 Deadlifts
5 Muscle Cleans
10s Pigeon Pose ea
5 Power Cleans
5 Jerks
10s Pigeon Pose ea.
Mobility
Foam Roll Adductors + 5 roll-over to split stretch + 5 Lateral squats ea. leg
+ Roll Triceps with barbell in rack to open up front rack postition
Strength
Squat Clean and Jerk (1 RM)
Metcon
Little Engine that Could (Time)
60 Burpee Box Jumps (24,20)
*6 KBS EMOM (70, 53)
12:00 Cap
L3: (53,35)
L2: (44, 26) (20,12)
L1: (Russian KBS) (50 Regular Burpees)
*This workout starts with 6 KBS
Accessory Work
Banded High to Low Woodchop (3 x 8)
Reverse Hypers (3 x 20)


CrossFit


2016-10-27


Thursday
Warm-up
Abmat Pizza Game
- Every time someone gets their "pizza" knocked off they perform 5 Air Squats, 5 Push-ups, 5 Sit-ups
Mobility
Pec Stretch Pull-up Rig x 30s ea.
Ankle Mobility x 30s ea.
2 sets
Metcon
1-Mile Run (Time)
Max Effort 1-Mile Run
Metcon
Metcon (Time)
4 Rds, Rest 1:00
10 Ball Slams (30, 20)
15 DB Thrusters (45, 30)
20 Alt DB Sn (45, 30)
25 Double Unders
L3: (Thruster/Snatch 35,20) (15 Double Unders)
L2: (Thrusters/Snatch 30,15) (50 Single Unders)
L1: (BS 20,12) (10 Thruster 20,10) (15 Russian KBS) (25 Single Unders)
Cool Down
- W's, T's, Y's 3 x 10ea, rest 1:00


CrossFit


2016-10-26


Wednesday
Warm-up
2 Sets of:
5 PVC Pass Throughs
5 PVC around the worlds ea.
5 Push-ups
Then w. empty bar:
5 Hang Muscle Snatch
5 Hang Power Snatch
5 Push Press
5 BB Rows
Mobility
Lax Ball, 30s ea. spot
- Pecs
- Scapular
- Triceps
Skill Work
Handstand Push ups Practice: 5 x 5-10. Rest 60s.
1. Strict
2. Kipping
3. Feet elevated 24" box HSPU
4. HSPU to an Abmat
5. Seated DB/KB Press (heavy) x5
Handstand Push-ups (5 x 5-10. Rest 60s)
Metcon
Cindy (AMRAP - Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
Mary (AMRAP - Rounds and Reps)
20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups
After Bash!
Zottaman Curls (2 x 12-15)
Hollow Rock (2 x 12-15)


CrossFit


2016-10-25


Tuesday
Warm-up
2 Rounds of:
10 Walking Lunges
10 Push Presses empty bar
10 Russian Swings
10 Supermans
10 Air Squats
10 Step-ups
Mobility
Foam Roll x 10 passes each:
Lats
Thoracic Spine
Strength
3 Rounds of:
1a) Front Rack Reverse Lunges Alternating x 6 ea. Rest 30s.
1b) Weighted Elbow Plank x 30s. Rest 30s.
1a: BB Front Rack Reverse Lunges (Alternating x 6 ea)
1b: Weighted Plank (30s)
Metcon
Metcon (Time)
5 Rounds, Rest 2:00
12 Burpees
12 Overhead Squats (115, 75)
12 Box Jump Overs (24,20)
Rx+ (135, 95)
L3: (95,65)
L2: (65,45) (Regual BJ)
L1: (Front Squat 65,35) (Step-Ups)
Cool Down
- Foam Roll Calves x 1:00ea
- Couch Stretch x 1:00ea


CrossFit


2016-10-24


Monday
Mobility
Glute Activation
-10 Lunges in place pushing off heel
- 10 x-band walk to right
- 10 x-band walk left
- 10 x-band walk forward
- 10 x-band walk backward
Warm-up
With an empty barbell, 2 sets
10 deadlifts
10 back squats
10 Goodmornings
10 reverse lunges in place
*rest as needed
Strength
Conventional Deadlift: Work up to a 1RM.
- Rest 3:00
- Beginners Work sets of 5 adding weight if form permits.
- Take 8-10 sets and progressively build.
Deadlift (1 Rep Max)
Metcon
Sled Push (3 x 50m)
Farmer's Carry (3 x 50m)
Metcon (AMRAP - Reps)
Double Unders in 30 Seconds
Accessory Work
Banded Glute Hip Thrusts (50 each leg)
Banded Leg Curls (100)


CrossFit


2016-10-23


Sunday
Warm-up
Limber 11
Skill Work
Skill Training
EMOM 12:
ODD Mins: 30s of Work
EVEN Mins: 30s of Work
*Pick two skills you're not good at and spend 6:00 on each EMOM style. Keep sets small to reinforce good movement patterns
Metcon
Metcon (Time)
For time:
Row 1k
50 Air Squats
30 Push-ups
Row 750m
40 Air Squats
20 Push-ups
Row 500m
30 Air Squats
10 Push-ups
L3: (15-10-5 Push Ups)
L2: (Knee Push Ups)
L1: (600m, 400m, 200m) (30-20-10 squats) (15-10-5 knee push ups)
Cool Down
5:00 of Static Stretching
5:00 Foam Rolling


CrossFit


2016-10-22


Saturday
Warm-up
Coach led Dynamic Warm-up
Mobility
Banded Ankle Mobility x 2 sets each side
Banded Lat Stretch x :45ea
Skill Work
Review Barbell movements and set-up for the workout
Metcon
Metcon (Time)
For time with a partner:
100 Power Cleans (95, 65)
Run 800 meters
100 Thrusters (95, 65)
Run 800 meters
100 Alt Pistols (or Front Rack Reverse lunges)
Run 800 meters
100 Medball Sit-ups (20, 14)
*35:00 Time Cap
*One person works. Split however desired.
L3: (75, 55)
L2: (65, 35)
L1: (45, 25)
Cool Down
Static Stretch if Time Permits


CrossFit


2016-10-21


Friday
Warm-up
Coaches choice game/dynamic warm-up
Mobility
Foam Roll x 10 passes each:
Hamstrings
Adductors
Strength
Wide Stance Box Squat (5 x 5 @60-70%, every 60s.)
Seated Box Jumps (25 Total Jumps: Rest 60s.)
Metcon
Ring of Fire (Time)
For time:
21-15-9
OHS (115,75)
Pull-ups
Rx+:(135, 95) (C2B Pull-ups)
L3: (95,65) (Pull-ups)
L2: (65,35) (BA Pull-ups)
L1: (Front Squats) (Ring Rows)
Skill Work
Banded Leg Curls (50-100)
V-ups (3 x 10-15)


CrossFit


2016-10-20


Thursday
Warm-up
Limber 11
Skill Work
Pick One Gymnastics Skill and Superset it with one non-gymnastics skills. Spend 10:00 working on these going back and fourth between the two. Keep sets small to ensure good movement patterns.
Metcon
Metcon (AMRAP - Reps)
3 Rounds of 1:00 work/30 rest
1a) Assault Bike
1b) Rowing
1c) Renegade Rows
1d) Sit-ups
1e) DB Snatches
L1: (:45 work, :45 rest)
Mobility
Pigeon Stretch x 1:00ea
Straddle Stretch x 1:00


CrossFit


2016-10-19


Wednesday
Warm-up
Light Turkish Get-ups
Accumulate 12-15 Reps each arm
*Spend no more than 8:00 on this
Mobility
Lax Ball x 20s ea
- Pecs
- Scapular
Strength
This can be done AFTER the Metcon
1: BB Row (4 x 10-12 AHAP. Rest 60s.)
2a: DB Hammer Curls (3 x 8-10. Rest 30s)
2b: Bent-over Rear Delt Raises ( 3 x 15-20. Rest 30s.)
Metcon
Finish Line (Time)
For time:
150 Double Unders
75 Wallballs (20, 14)
50 KBS (70, 53)
L3: (53,35)
L2: (75 Double Unders) (14,10) (44,26)
L1: (150 Single Unders) (Air Squats) (Russian KBS)
15:00 Cap
Skill Work
Banded Pull Aparts (50-100)
Banded Tricep Pull Down (50-100)


CrossFit


2016-10-18


Tuesday
Warm-up
"Roxanne"
*People will have a light jog around gym (or running area) and everytime the song says ""roxanne"" they will do burpees
Mobility
Foam Roll 10 passes each
- Hamstrings
- Lats
- IT Bands
- Thoracic Spine
Metcon
CrossFit Games Open 12.3 (AMRAP - Rounds and Reps)
18-Minute AMRAP of:
15 Box Jumps, 24" / 20"
12 Push press, 115# / 75#
9 Toes-To-Bar
L3: (95,65)
L2: (75,65) (Knee Raises)
L1: (DB Push Press) (Step Ups) (Sit Ups)
Strength
1a: Bottom's Up KB Carry (3 rounds,15m ea. AHAP)
1b: Goblet Lateral Lunges (3 x 6 ea.)
1c: Reverse Crunch (3 x 20)
Cool Down
Foam Roll Calves x 2:00ea
Foam Roll It bands x 1:00ea


CrossFit


2016-10-17


Monday
Warm-up
General Warm-up
5:00
+
Hang Clean Drills:
Front Squat x5
Dip-Shrug x5
Muscle Clean (from hip) x5
Hang Power Clean x5
Then,
10 Back Squat w. bar
10 Goodmornings
Mobility
Worlds Greatest Stretch x 3ea
Strength
1: Hang Power Clean (6x3)
Hang Power Clean: 6 x 3. Rest 90s.
- Add weight each set
- Work technique
- Pause at hang for 1 ct.
2: Dead Bugs (3x10, Rest 60s)
Metcon
Standstill (AMRAP - Rounds and Reps)
AMRAP 8:
10 Deadlifts (225, 155)
10 Burpees
L3: (185, 125)
L2: (135, 95)
L1: (115, 75) (6 Burpees)
Skill Work
Good Mornings (3 x 8-10, Rest 60s.)
Reverse Hypers (3 x 20, Rest 90s.)


CrossFit


2016-10-16


Sunday
Warm-up
Limber 11
Strength
1a: DB Reverse Lunges (3x12 (6L/6R))
1b: Pull-ups (Strict Pull-ups: 3 x 8-10)
Weighted Sit-ups (3 x 12-15)
Metcon
Metcon (Time)
Every 4:00 x 5 Sets:
Row 500 meters
*Max Effort Each set.
*Try to maintain 500m splits.
L2: Every 5:00 x 4 sets
Row 500 meters
Mobility
5:00 of Static Stretching
5:00 Foam Rolling


CrossFit


2016-10-15


Saturday
Warm-up
- Coach's Choice Dynamic Warm-Up
- Movement Review
40:00 Total Time For Metcon
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 15:
21 Cals on Erg
21 Wallballs (20, 14)
21 Power Cleans (115, 75)
Rest 2:00
L3: (95,65)
L2: (14,10) (75,55)
L1: (10,6) (65,35)
Metcon (AMRAP - Rounds and Reps)
AMRAP 12:
15 Cals on Erg
15 Thrusters (115, 75)
15 Burpees
Rest 2:00
L3: (95,65)
L2: (14,10) (75,55)
L1: (10,6) (65,35)
Metcon (AMRAP - Rounds and Reps)
AMRAP 9:
9 Ball Slams (30, 20)
9 Hang Power Cleans (115, 75)
9 Push Press (115, 75)
L3: (95,65)
L2: (14,10) (75,55)
L1: (10,6) (65,35)


CrossFit


2016-10-14


Friday
Warm-up
With a PVC:
10 Pass Throughs
10 Around the Worlds
10 OHS
10 Snatch Balance
Then,
2 Rounds with light barbell:
30 Single Unders
10 Lunges in place
5 Sumo Deadlifts
Mobility
Glute Activation
Strength
Wide Stance Box Squat (5 x 5 @55-65%, every 60s.)
Seated Box Jumps (25 Total Jumps: Rest 60s.)
Metcon
Metcon (Time)
For time:
10-20-30-40-50
Double unders
5-10-15-20-25
Overhead Squat (95, 65)
10-10-10-10-10
T2B
L3: (75,55)
L2: (Double Unders 5,10,15,20,25) (65,35) (Knee Raises)
L3: (Single Unders) (Front Squat 65,35) (Sit-ups)
20:00 Cap
Accessory Work
Banded Leg Curls (50-100)
Reverse Hypers (3 x 20)


CrossFit


2016-10-13


Thursday
Warm-up
Coach Led Dynamic Warm-up
Mobility
Tissue Work x 10 passes with foam roller each:
- Have people pick 3 spots they are most sore and devote about 1:00 to each.
Skill Work
Pick One Gymnastics Skill and Superset it with one non-gymnastics skills. Spend 10:00 working on these going back and fourth between the two. Keep sets small to ensure good movement patterns.
Metcon
Run for your Life (AMRAP - Rounds)
AMRAP 20:
Run 200 meters
*Rest 30s
Cool Down
5:00 Group Foam Rolling. Prioriotize hamstrings, IT Bands, Quads, Lats.


CrossFit


2016-10-12


Wednesday
Warm-up
400m Run if weather permits
10 Burpees
200m Run
8 Burpees
100m Run
6 Burpees
Mobility
Lax Ball in Scapular + Pec: 20-30s ea. spot
Strength
Weighted Multi Grip Pull-ups:
Options
- 6 x 5-6 @BW
- Bodyweight: Accumulate 20-25 Reps
- Partner Assisted: 5 x 5
- Rest 2:00
- Start with wide grip pull-ups x 2 sets, Shd width grip x 2 sets, chin-up grip x 2 sets.
Weighted Wide Grip Pull-ups (2 sets, 5-6 reps)
Weighted Pull-ups (2 sets, 5-6 reps)
Weighted Chin-ups (2 sets, 5-6 reps)
Metcon
Row Push (Time)
For time:
Row 1k
100 Push Press (75, 55)
Rx+:(95, 65)
L3: (65, 35)
L2: (45, 25)
12:00 Cap
Accessory Work
Banded Tricep Pull Down (50-100)
Banded Pull Aparts (50-100)


CrossFit


2016-10-11


Tuesday
Warm-up
3 Sets of w. a barbell:
5 Hang Muscle Snatch
5 OHS
3 Hang Power Snatch
3 OHS
10 Supinate Grip BB Rows
*Add weight each set but keep this is a warm-up (light)
Mobility
3 Way Shoulder/Lat Stretch x 30s in each position
Strength
4 Rounds of:
1a) Turkish Get-ups x 3 ea. AHAP Rest 30s
1b) Reverse DB Lunges x 6 ea. Rest 30s.
1c) Russian Twists x 20. Rest 30s.
1a: Turkish Get Up (3 each AHAP)
1b: DB Reverse Lunges (6 each side)
1c: Russian Twists (20)
Metcon
Metcon (No Measure)
10 Rounds of:
40 Yard Prowler Push (90, 30)
Rest 90s.
Cool Down
5:00 Group Static Stretching. Prioriotize calves, ankles, hamstrings


CrossFit


2016-10-10


Monday
Warm-up
3 Sets of:
5 Deadlifts
5 Muscle Cleans
5 Front Squats
5 Squat Cleans
20 Lateral Jumps over the Bar
10 Lateral Squats (total)
*Rest as needed. Add light weights to bar.
Mobility
Worlds Greatest Stretch
Strength
Partner Complex
1 Power Clean + 2 Front Squat: Work up to 1RM.
- Rest as needed.
- Spend 5:00 Warming up and then start clock for 12:00
- Score = total load between both athletes.
- Treat this like a competition and have fun!
1 Power Clean + 2 Front Squat
Metcon
Pelti (Time)
For time:
10-9-8-7-6-5-4-3-2-1
Squat Cleans (135, 95)
Burpees
L3: (115, 75)
L2: (95, 65)
L1: (75, 55)
*15:00 Time Cap
Accessory Work
Abs with plate switch: 3 x 8-10.
Or Reverse Hypers: 3 x 20. Rest 90


CrossFit


2016-10-09


Sunday
Warm-up
"Limber 11"
Skill Work
Skill Training
EMOM 12:
ODD Mins: 30s of Work
EVEN Mins: 30s of Work
*Pick two skills you're not good at and spend 6:00 on each EMOM style. Keep sets small to reinforce good movement patterns
Metcon
Metcon (Time)
5 RFT:
20 Renegade Rows
20 Calorie Row
60 Double Unders
20 Air Squats
20 Alt. DB Snatches
L3: (30 Double Unders)
L2: (180 Single Unders)
L1: (60 Single Unders)
Cool Down
5:00 of Static Stretching
5:00 Foam Rolling


CrossFit


2016-10-08


Saturday
Warm-up
Quick Barbell Warm-up that includes all components of the bear complex as well as some step-ups. This should help save time for set-up
Skill Work
Bear Complex Review + Warm-up + Rope Climb Scaling
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 35 w. a parnter:
Run 400 meters w. a medball together
2 Rope Climb
6 Bear Complexes (135, 95)
20 Box Jumps w. step down (24, 20)
L3: (115,75)
L2 (95, 65) (5 Strict Chin-ups)
L1 (Run or Row 400) (65,35) (16 Ring Rows)
*One person works.


CrossFit


2016-10-07


Friday
Warm-up
"Burgener Warm-up with a PVC"
1. Down and up
2. Elbows high and outside
3. Muscle snatch
4. Snatch land
5. Snatch drop
6. Hang power snatch
*Go through 5 reps of each step and explain the significance of each.
Mobility
Glute Activation
Strength
Wide Stance Box Squat (5 x 5 @50-60%, every 60s.)
Seated Box Jumps (25 Total Jumps: Rest 60s.)
Metcon
Lifeboat (Time)
For time:
21 Front Squats (135, 95)
21 Bar Facing Burpees
15 Power Cleans (135, 95)
15 Bar Facing Burpees
9 Hang Squat Snatch (135, 95)
9 Bar Facing Burpees
L3: (115, 75)
L2: (75, 55)
L1 Metcon:
AMRAP 10:
10 Light Thrusters (Bar or DB)
10 Burpees
10 Sit-ups

14:00 Cap
Accessory Work
50 Banded Hip Flexor Pulls each
Or Reverse Hypers: 3 x 20. Rest 90


CrossFit


2016-10-06


Thursday
Warm-up
100 ft. (30m) Each
- High Knees
- Butt Kickers
- Soldier Kicks
- Walking Lunges w. a twist
- Karoake
- Jumping Jack Shuffle
- Broad Jumps
- Back peddle
- Lateral Movement
Mobility
2 x 10 Deadbugs (core activation)
Strength
Choose a challenging load and work 5 sets with it. Rest 90s. *Snatch: High Hang + Hang + Below Knee
3 Position Squat Snatch (5 x 3)
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 20 w. a parnter:
10 Hang Power Cleans (115, 75)
10 Walking Weighted Lunges (35, 25)
10 Ball Slams
*One athlete completes full round before switching
L3: (95,65)
L2 (75, 55)
L1: (65,45)
Cool Down
Lacrosse Ball Traps/Scaps x 2:00ea


CrossFit


2016-10-05


Wednesday
Warm-up
2 Sets of:
10 Sit-ups
10 Bent-over Rows
10 Push-ups
10 Front Squats
10 Push Press
*Add some weight and repeat
Mobility
Foal Roll x 10 Passes ea:
Lats
Thoracic Spine
+ Pec Stretch on Pull-up Rig x 30s
Strength
Weighted Wide Grip Pull-ups (Options - 10 x 2 @challenging weight. - Bodyweigh)
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 12:
30 Double Unders
20 Wallballs (20, 14)
10 T2B
L2: (60 Single Unders) (14, 10) (Knee lifts)
L1: (30 Single Unders) (10, 8) (Sit-ups)
Accessory Work
DB Tricep Extensions to Chin (3 x 15. Rest 60s)


CrossFit


2016-10-04


Tuesday
Warm-up
Coach Led 10:00 Circle Dynamic Warm-up
Mobility
Foam Roll x 10 pases each:
Hamstrings
Quads
IT Bands
Thoracic Spine
Strength
1a: BB Split Squats (6 each side)
1b: Plank Complex (10s-10s-10s)
Left side, Right side, Elbow
Metcon
Run Swing (Time)
4 RFT:
400 Meter Run
25 KBS (53, 35)
L3: (45, 35)
L2: (35, 25)
L1: (200m run) (35, 25 Rus. Swing)
Accessory Work
Abs With Plate Switch 3 x 20


CrossFit


2016-10-03


Monday
Warm-up
With an Empty Bar and adding weight:
3 Rounds:
5 Muscle Cleans
5 Front Squats
3 Power Cleans
3 Front Squats
Mobility
Squat Mobility
Pigeon Pose on a box: 1:00 ea. side
Strength
Tempo Overhead Squat:

8 x 3 @75% or moderate weight.
@31x1. Rest 90s.

- 3 seconds down, 1 second at bottom, explode up, 1 second at the top.
- Add 10# from last week if possible.
Overhead Squat (8 x 3)
Metcon
Sixty (Time)
For time:

30 Power Cleans (155, 105)
30 Front Squats (155, 105)
L3: (135, 95)
L2: (115, 75)
L1: (95, 65)
Accessory Work
Banded Low to High woodchops (3 x 10 ea.)
Banded Leg Curls (50-100)


CrossFit


2016-10-02


Sunday
Warm-up
With an empty barbell go through:
5 Deadlifts
5 Front Squats
5 Overhead Squats
5 Hang Power Cleans
5 Strict Press
5 Push Press
5 Push Jerk
5 Thrusters
Mobility
Foam Roll
-Lats
-Thoracic Spine
-Glutes
-It Bands
-Calves
:30-:45ea
Samson Stretch 2x30s ea
Strength
*Pick strength session from Tuesday or Wednesday and perform today if you missed either of those days.
BB Front Rack Reverse Lunges (3 x 8-10 ea. Rest 60s.)
BB Single Leg RDLs (3 x 8-10 ea. Rest 60s.)
Serratus Crunch (3 x 10-15. Rest 60s.)
Weighted Close Grip Chin-up (Options - Work up to a 1RM (10 sets) - Bodyweight)
Metcon
Metcon (No Measure)
EMOM 20:
ODD Minutes: 10 Wallballs (20, 14)
EVEN MInutes: 10 KBS (70, 53)
L3: (53, 35)
L2: (45, 25)
L1: (35, 25)
Cool Down
5:00 of Static Stretching
5:00 Foam Rolling


CrossFit


2016-10-01


Saturday
Warm-up
Dynamic Warm-up/Game Of Coach's Choice
Warm-up
Dynamic warm up/game of coach's choice
Skill Work
Metcon Movement Review:
- Curtis P's
- Burpee Box Jumps
- T2B
- KBS
- Double Unders
Metcon
Metcon (Time)
For time with a partner:
30 Curtis P's (115, 75)
800m Run
60 Burpee Box Jumps (24, 20)
800m Run
90 T2B
800m Run
120 KBS (53, 35)
800m Run
150 Double Unders each Athlete
*Goal of the Day: Split work so you can maintain a consistent pace throughout.
*Scale as needed. One person works at a time.
L3: (95, 65)
L2: (75, 55) (20, 15) (45, 25) (14, 10)
L1: (65, 35) (Burpees no box) (35, 20) (10, 8)
*40:00 Cap
Accessory Work
Couch Stretch x 1:00ea
Band Lat Stretch x 1:00 ea
Straddle Stretch 1:00


CrossFit


2016-09-30


Friday
Warm-up
X-Band Walks x 2 sets: 10 steps in each direction

Spend no more than 5:00 on this
20 Walking Lunges
10 Sumo Deadlifts (empty BB)
10 Russian Swings
Accummulate :90 in the bottom of a (perfect) squat
Strength
Wide Stance Box Squat (5 x 5, adding weight each set. Rest 90s.)
Seated Box Jumps (20 Total Jumps: Rest 60s.)
Metcon
Bradshaw (Time)
10 rounds for time of:
3 Handstand Push-ups
6 Deadlifts, 225 #
12 Pull-ups
24 Double-unders
In honor of U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, died in Kheyl, Afghanistan, on June 25th, 2009
To learn more about Bradshaw click here
L3: (10/8 Push-ups per Round) (185, 125)
L2/L1: (10/8 Assisted Push-ups) (135, 95) (Assisted Pull-ups) (50 Single Unders)
*Compare to Month 3
Warm-up
Russian Twists with a plate: 3 x 20. Rest 60s.
Or Reverse Hypers: 3 x 15-20. Rest 90s


CrossFit


2016-09-29


Thursday
Warm-up
"Burgener Warm-up with a PVC"
1. Down and up
2. Elbows high and outside
3. Muscle snatch
4. Snatch land
5. Snatch drop
6. Hang power snatch

*Go through 5 reps of each step and explain the significance of each.
Mobility
Lax Ball x 20s each
- Glutes
- Scapular
- Pecs insertion point
Skill Work
EMOM 10:
ODD Mins: 3 Position Sq Snatch 1 + 1 + 1
EVEN Mins: 10-20s Hollow Hold
*Snatch: High Hang + Hang + Below Knee
3 Position Squat Snatch
Hollow Rock Hold
Metcon
Metcon (Time)
Buy in: 200 meter Farmer Carry (70, 53)
Then, 4 Rounds of:
12 Box Jumps w. step down (24, 20)
12 Ball Slams or Sit-ups
12 OHS (95, 65)
Then, Cash Out: 200 meter Farmer Carry (70, 53)

L2: (20, 15) (75, 55)
L1: (20, 15 Step-up) (Knee lifts) (Goblet Squats)
Warm-up
Foam Roll/Static Stretch 5:00


CrossFit


2016-09-28


Wednesday
Warm-up
Light Turkish Get-ups
Accumulate 12-15 Reps each arm
*Spend no more than 8:00 on this
*Perform 5-10 Push-ups after each set and 15 Band Pull-aparts
Mobility
Movement Prep: Bicep Warm-up
2 sets of:
- 10 BB Curls
- 10 BB Row
- 10 Band Pull-aparts
Strength
Weighted Close Grip Chin-up (Options - Work up to a 1RM (10 sets) - Bodyweight)
Metcon
Metcon (AMRAP - Reps)
For total reps:

In 5:00
800 meter Run
Remaining time AMRAP: Wallballs (20, 14)
Rest 3:00
In 4:00
600 meter run
Remaining time AMRAP: Wallballs
Rest 3:00
In 3:00
400 meter run
Remaining time AMRAP: Wallballs

Score = total wallballs

*Scale running distance/wallball as needed.
Accessory Work
Banded Pull Aparts (50-100)
DB Hammer Curls (3x10-12)


CrossFit


2016-09-27


Tuesday
Warm-up
Dynamic Circle Warm-up
Mobility
Foam Roll x 10 slow passes each:
- Thoracic Spine
- Lats
- IT Bands
Strength
1): BB Front Rack Reverse Lunges (3 x 8-10 ea. Rest 60s.)
2): BB Single Leg RDLs (3 x 8-10 ea. Rest 60s.)
Serratus Crunch (3 x 10-15. Rest 60s.)
Metcon
Metcon (AMRAP - Reps)
EMOM 20:

Minute 1: 40s Assault Bike or Row
Minute 2: 40s Double Unders
Minute 3: 40s Burpees to a plate
Minute 4: 40s Mtn Climbers
Minute 5: Rest

*Score = Total Burpees Completed (Try to keep consistent scores on each round)
Warm-up
Foam Roll:
- Glutes
- IT Bands
- Calves


CrossFit


2016-09-26


Monday
Warm-up
2 sets With a barbell
3x Deadlift
3x Muscle Clean
3x Front Squat
3x Strict Press
3x Power Clean
3x Front Squat
3x Thruster
3x Sq Clean Thruster
Mobility
Clean and Jerk Progresions + 30s pigeon pose one each side to open the hips up.
Strength
Tempo Overhead Squat:

8 x 3 @75% or moderate weight.
@31x1. Rest 90s.

- 3 seconds down, 1 second at bottom, explode up, 1 second at the top.
Overhead Squat (8 x 3)
Metcon
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
L3: (115, 75)
L2: (95, 65)
L1 Metcon:
AMRAP 6:
10 DB Thrusters
6 Burpees
Accessory Work
Weighted Sit-Ups 3 x 10-15
Or
Reverse Hypers: 3 x 15-20

Rest 90


CrossFit


2016-09-25


Sunday
Warm-up
Limber 11
"Limber 11"
- Foam Roll IT Band
- Foam Roll Adductors
- SMR Glutes (lax ball)
- Bent-knee Iron Cross
- Rollovers into V-sits
- Rocking Frog stretch
- Fire Hydrant circles
- Mountain Climbers
- Cossack Squats
- Seated Piriformis stretch
- Rear Foot Elevated Hip - Flexor stretch

https://www.youtube.com/watch?v=FSSDLDhbacc
Skill Work
Oly Skill EMOM

*Pick 1 Olympic Variation and spend 5:00 warming it up and then perform

EMOM 10
3 reps with light loads practicing perfect technique
Metcon
Metcon (Time)
5 Rounds for time
- 20 Mountain Climbers
- 20 Walking OH Lunges (45, 25)
- 20 Sit-ups
Cool Down
5:00 of Static Stretching
5:00 Foam Rolling


CrossFit


2016-09-24


Saturday
Warm-up
2-3 Rounds Of
- 10 Pass Thru's
- 10 Spiderman
- 5-10 Push Ups
- 10 Scorpions

Band Lat Stretch x 1:00ea
Metcon
Metcon (AMRAP - Reps)
EMOM 30:
Minute 1: 30s Power Snatches (75, 55)
Minute 2: 30s of Ball Slams (30, 20)
Minute 3: 100 meter Run
Minute 4: 30s of Box Jumps w. step down (24, 20)
Minute 5: 100 meter Run
Minute 6: Rest

Goal of the Day:
Rx+:(95, 65) (6/3 Ring Muscle-ups in place of ball slams) (30s Assault Bike @388/288 for 1st 100m run)
L3: (65, 35)
L2: (45, 25)
L1: (DB Hang Power Snatches)

- Snatches should be light enough to complete in two sets.
- Treat today as a piece to recover from the week.
- Goal is to keep moving during each set and get a good sweat today.
- Score = total reps (not including run)
Warm-up
5:00 of Static Stretching if time permits.


CrossFit


2016-09-23


Friday
Warm-up
- X-Band Walks x 2 sets:
10 steps in each direction
- 20 Walking Lunges
- 10 Deadlifts (empty BB)
- Accummulate :90 in the bottom of a (perfect) squat

Then with a empty bar
3 sets
- 8 RDLs
- 8 Front Squats
- 8 Goodmornings
- 8 (total) reverse lunges in place
- 8 Hang Muscle Cleans
*rest as needed"
Strength
Sumo Deadlift: 5@75%, 3@85%, 1+@95%,
AMRAP sets capped at 10 Reps.
Rest 2:00

Then 5 x 2 @70%, every 60s. Reset on all sets, no touch n go.

*These 5 sets of speed sets.
Beginners: Up to heavy 3 is comfortable. Rest 90s-2:00. Reset on each rep.
1): Sumo Deadlift (1+ @95%)
2): Speed Sumo Deadlift (5x2 @70%)
Metcon
Cornerback (Time)
For time:
21-15-9
- Deadlift (135, 95)
- Hang Power Cleans (135, 95)
- Front Squats (135, 95)

L3: (115, 75)
L2: (95, 65)
L1: (75, 55)
Accessory Work
- 50-100 Banded Hamstring Curls
- Weighted Sit-ups: 3 x 10-15.


CrossFit


2016-09-22


Thursday
Warm-up
9 Essential Movements of CrossFit:
10 reps of each

Air Squat
Front Squat
Overhead Squat
Shoulder Press
Push Press
Push Jerk
Deadlift
SDHP
Medball Clean
Strength
Gymastics/GPP
AMRAP 16:
- 200 ft Farmer Carry
- 10-30s Handstand Hold or Walk
Metcon
1): 2k Row (Time)
Max Effort 2k Row
Rest 5:00
2): Metcon (AMRAP - Rounds and Reps)
AMRAP 15 in teams of 2:
500 meter Row intervals

*One person works at a time. Score = total 500 meter rows completed
Mobility
- Couch Stretch x 1:00 each
- Straddle Stretch x 1:00
- Lat Stretch x 1:00 each


CrossFit


2016-09-21


Wednesday
Warm-up
Tabata:
- 1a) Single Unders
- 1b) Air Squats

Then,
2 Sets of:
- 5 Hang Pwr Snatch (bar)
- 25 Double Unders (or 30s attempts)
- 5 Thrusters (bar)
- 25 Double Unders (or 30s attempts)
Mobility
Wall Slides
2 x 10.

*Arms stay at 90 degrees/ribs down

*Between each set hit 5 yoga push ups
Strength
Bench Press: 5@75%, 3 @85%, 1 or more @95%, 3@85%, 5+@75%.
Rest 2-3:00.

*Take 3-4 sets to work up to 75% performing triples then start your work sets.

*These percentages are based off of 90% of peoples actual 1RMs

*Beginners: Up to heavy 3 is comfortable. Rest 90s-2:00.
1): Bench Press (1+ @95%)
2): Bench Press (5+ @75%)
Metcon
Metcon (2 Rounds for reps)
AMRAP 7:
- 30 Double Unders
- 10 Thrusters (75, 55)
Rest 2:00
AMRAP 7:
- 10 Thrusters (75, 55)
- 10 KBS (70, 53)

L3: (65, 35) (53, 35)
L2: (L1: (
Accessory Work
- Banded Face Pulls 50-100
- Banded Push Downs 50-100


CrossFit


2016-09-20


Tuesday
Warm-up
- Run 400 Meters
- 20 Split Squats BW
- 20 Push-ups
- 20 Hollow Rocks
*Done at slow pace
Then:
- T2B Drills:
- Strict Knee Lift x5
- Kip x5
- Kipping Knee Lift x5
- Knees to Elbows x5
- Toes to Bar x5
Mobility
Lax Ball x 30s each
- Forearms
Foam Roll
- Lats 1:00 each side
Strength
1a): DB Walking Lunges (4 x 6 ea. Rest 60s.)
1b): Chin-ups (Strict Chin-ups: 4 x 6-8. Rest 60s.)
1c): Weighted Plank (x 1:30 AHAP. (Accumulate))
Metcon
Metcon (Time)
5 Rounds of:
- Run 400 meters
- 15 T2B
Rest 2:00

Rx+:(6/3 Ring Muscle-ups per rd)
L3: (10 T2B)
L2: (Knee lifts)
L1: (Sit-ups)

*Score = slowest split"


CrossFit


2016-09-19


Monday
Warm-up
5:00 Dynamic Warm-up
Then,
With an empty bar:
- 5 Muscle Cleans
- 4 Power Cleans
- 3 Front Squats
- 30 Single Unders
- 5 Muscle Snatches
- 4 Power Snatches
- 3 OHS
- 30 Single Unders
Mobility
- Wall Squats + Pigeon Pose
2 x 5
- 20s pose after each set"
Strength
Front Squats: 5@75%, 3 @85%, 1 or more @95%, 3@85%, 5+@85%. Rest 2-3:00.

*Take 3-4 sets to work up to 75% performing triples then start your work sets.

*These percentages are based off of 90% of peoples actual 1RMs
Beginners: Up to heavy 3 is comfortable. Rest 90s-2:00.
1): Front Squat (1+ @95%)
2): Front Squat (5+@85%)
Metcon
Metcon (Time)
For time: (17 Min cap)
- 40 Burpees over the Bar
- 30 Front Squats (135, 95)
- 20 S20H (135, 95)
- 10 Power Snatch (135, 95)

Rx+: (155, 105) (20 Bar Muscle-ups in place of S2OH)
L3: (115, 75)
L2: (95, 65)
L1: (75, 55)
Accessory Work
- 50 Banded Hip Flexor Pulls each
- Russian Twist 3x20"


CrossFit


2016-09-18


Sunday
Warm-up
Limber 11
"Limber 11"
- Foam Roll IT Band
- Foam Roll Adductors
- SMR Glutes (lax ball)
- Bent-knee Iron Cross
- Rollovers into V-sits
- Rocking Frog stretch
- Fire Hydrant circles
- Mountain Climbers
- Cossack Squats
- Seated Piriformis stretch
- Rear Foot Elevated Hip - Flexor stretch

https://www.youtube.com/watch?v=FSSDLDhbacc
Skill Work
Skill Training
EMOM 12:
- ODD Mins: 30s of Work
- EVEN Mins: 30s of Work

*Pick two skills you're not good at and spend 6:00 on each EMOM style. Keep sets small to reinforce good movement patterns
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 20:
- 10 Calorie Row
- 10 Goblet Squats (53, 35)
- 10 Hang Pwr Cleans (115, 75)
- 10 S20H (115, 75)
Cool Down
- 5:00 of Static Stretching
- 5:00 Foam Rolling "


CrossFit


2016-09-17


Saturday
Warm-up
Coach led dynamic warm-up.
Metcon (Time)
Teams of 2:
For time:
50-40-30-20-10
Calories on the Erg
Front Squats (115, 75)
Push-ups

*Scale as needed one person works. 30:00 Time Cap.
If needed you can scale row to running meters of:
1200/800/600/400/200
Accessory Work
- 50-100 Banded Face Pulls
- 3x12-15 DB Skull Crushers


CrossFit


2016-09-16


Friday
Warm-up
- X-Band Walks x 2 sets:
10 steps in each direction
- 20 Walking Lunges
- 10 Deadlifts (empty BB)
- 10 Russian Swings
- Accummulate :90 in the bottom of a (perfect) squat
Strength
Sumo Deadlift: 3@70%, 3@80%, 3+@90%,
AMRAP sets capped at 10 Reps.
Rest 2:00

Then 5 x 2 @70%, every 60s. Reset on all sets, no touch n go.

*These 5 sets of speed sets.
Beginners: 6 x 3, adding weight if possible. Rest 90s-2:00. Reset on each rep.
1): Sumo Deadlift (3+ @90%)
2): Speed Sumo Deadlift (5 x 2 @70%)
Metcon
CrossFit Games Open 13.4 (AMRAP - Reps)
Complete AMRAP in 7 minutes of:
3 Clean and Jerk #135/95
3 Toes-To-Bar
6 Clean and Jerk
6 Toes-To-Bar
9 Clean and Jerk
9 Toes-To-Bar
12 Clean and Jerk
12 Toes-To-Bar
15 Clean and Jerk
15 Toes-To-Bar
18 Clean and Jerk
18 Toes-To-Bar
21 Clean and Jerk
21 Toes-To-Bar
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
L3: (115, 75)
L2: (95, 65) (Knee lifts)
L1: (65, 35) (Knee lifts) "
Accessory Work
- 50 Banded Hip Flexor Pulls each
- 3x20 Russian Twists


CrossFit


2016-09-15


Thursday
Warm-up
Coach led dynamic warm-up
Metcon
Metcon (Time)
For time:
- Run 2 Miles
- 150 Double Unders
- 75 KBS (53, 35)

L1 Metcon:
- Run 1 Mile
- 100 Single Unders
- 50 Russian Swings
Strength
1a): Sled Push (Light Sled Push (sprint): 4 x 120 yards. Rest 60s.)
1b): Farmer's Carry (4 x 60 yards AHAP. Rest 60s.)
Cool Down
- Lax Ball on Calves x 60s. each


CrossFit


2016-09-14


Wednesday
Warm-up
3 Rounds of:
- 5 Bent-Over Rows
- 5 Hang Pwr Cleans
- 5 Jerks
- 10 Wallballs
- 10 Box Step-ups
Mobility
Lax Ball, 30s ea. spot
- Pecs
- Scapular
- Triceps "
Strength
Bench Press: 3@70%, 3 @80%, 3+ @90%, 3@80%, 3+@70%. Rest 2-3:00.

*These percentages are based off of 90% of peoples actual 1RMs. AMRAP sets capped at 10 Reps.
Beginners: 6 x 3, adding weight if possible. Rest 90s-2:00.
1): Bench Press (3+ @90%)
2): Bench Press (3+ @70%)
Metcon
Metcon (2 Rounds for time)
2 Rounds, Each For Time of:
- 500m row or Run 400m
- 30 Wallballs (20, 14)
- 25 Burpees
- 20 C2B Pull-ups
- 15 Box Jumps step down (30, 24)
Rest 5:00

L3: (Regular Pull-ups)
L2: (14, 10) (BA Pull-ups)
L1 Metcon:

Scale done volume as needed/Pull-ups to ring rows/Box jumps to step-ups
Accessory Work
- BB Bent-over Rows: 3 x 10-12. Rest 60s.


CrossFit


2016-09-13


Tuesday
Warm-up
3 Rounds of:
- Run 100 meters
- 5 Burpees
- 10 Power Snatch (empty bar)
Skill Work
Power Snatch Review
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 18:
- 20 Walking Lunges
- 15 Sit-ups
- 10 Power Snatches (75, 55)

Rx+:(15 T2B) (115, 75)
L2: (65, 35)
L1: (55, 25)
Cool Down
- 5:00 of Static Stretching


CrossFit


2016-09-12


Monday
Warm-up
1 Round of:
- 50 Jumping Jacks
- 20 Walking Lunges
- 20 Sit-ups
- 20 Push-ups
Then with an empty bar:
2 Rounds of:
- 5 Muscle Cleans
- 5 Front Squats
- 5 Press
- 5 OHS
- 5 Push-ups
*Rest as needed.
Strength
Front Squats: 3@70%, 3 @80%, 3+ @90%, 3@80%, 3+@70%. Rest 2-3:00.

*These percentages are based off of 90% of peoples actual 1RMs. AMRAP sets capped at 10 Reps.
Beginners: 6 x 3, adding weight if possible. Rest 90s-2:00.
1): Front Squat (3+ @90%)
2): Front Squat (3+ @70%)
Metcon
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips
L3: (115, 75) (Bar Dips)
L2: (95, 65) (Push-ups)
L1: (75, 55) (Assisted Push-ups)
Accessory Work
- 50-100 Banded Hamstring Curls
- 3 x 10 ea. DB Side Bend Rest 90


CrossFit


2016-09-11


Sunday
Warm-up
Limber 11
"Limber 11"
- Foam Roll IT Band
- Foam Roll Adductors
- SMR Glutes (lax ball)
- Bent-knee Iron Cross
- Rollovers into V-sits
- Rocking Frog stretch
- Fire Hydrant circles
- Mountain Climbers
- Cossack Squats
- Seated Piriformis stretch
- Rear Foot Elevated Hip - Flexor stretch

https://www.youtube.com/watch?v=FSSDLDhbacc
Strength
1a): DB Walking Lunges (3 x 12. Rest 60s.)
1b): DB/KB Rows (3 x 12. Rest 60s.)
1c): Russian Twists (3 x 20. Rest 60s.)
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 21
- 10 Calorie Row
- 15 Power Snatches (75, 55)
- 20 Air Squats
- 25 Sit-ups

*Scale as needed. Power Snatch should be light.
Cool Down
- 5:00 of Static Stretching
- 5:00 Foam Rolling "


CrossFit


2016-09-10


Saturday
Metcon
Glen (Time)
For Time:
30 Clean and Jerks, 135#
1-Mile Run
10 Rope Climbs, 15'
1-Mile Run
100 Burpees
In honor of Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, MA, died in an attack on a U.S. consulate on September 11, 2012
To learn more about Glen click here
Mens RX
135 pound Clean and jerk, 30 reps
Run 1 mile
15 foot Rope climb, 10 ascents
Run 1 mile
100 Burpees

Mens Scaled
95 pound Clean and jerk, 30 reps
Run 800 meters
10 foot Rope climb, 10 ascents
Run 800 meters
50 Burpees

Womens RX
30 Clean Jerk 95#
Run 1 mile,
10 Rope climbs (15')
Run 1 mile
100 Burpees

Womens Scaled
30 Clean Jerk 65#
Run 800 Meters
10 Rope climbs (10')
Run 800 Meters
50 Burpees


CrossFit


2016-09-09


UPCOMING EVENTS
-9/7: Spartan SGX Course begins. Get Ready for Fenway!!
-9/10: GLEN 5.0
www.mountainstrength.com/events for details.
Friday
Warm-up
- X-Band Walks x 2 sets: 10 steps in each direction
- 20 Walking Lunges
- 10 Deadlifts (empty BB)
- 10 Russian Swings
- Accummulate :90 in the bottom of a (perfect) squat
Mobility
- Lax ball in each glute x 30-45s each.
Strength
A): Sumo Deadlift (5 x 65%, 5 x 75%, 5+ @85%)
B): Speed Sumo Deadlift (5 x 2 @70% every 60s)
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 3:00 x 2
Rest 3:00 between each AMRAP
- 10 SDHP (75, 55)
- 10 Thrusters (75, 55)

L2: (65, 35)
L1: (45, 25)
Accessory Work
Half Kneeling Banded Paloff Press: 3 x 8 ea


CrossFit


2016-09-08


UPCOMING EVENTS
-9/7: Spartan SGX Course begins. Get Ready for Fenway!!
-9/10: GLEN 5.0
www.mountainstrength.com/events for details.
Thursday
Warm-up
Coach led dynamic warm-up.
Mobility
- Pec Stretch Pull-up Rig x 30s ea.
- Ankle Mobility x 30s ea.
2 sets
Strength
1a): Farmer's Carry (4 x 100 meters @AHAP. Rest 90s.)
1b): Handstand Holds (4 x 10-30s. Rest 60s.)
Scaling for HS Holds:
-Wall HS Hold
-Headstand
-Feet-elevated Handstand (hips over shoulders)
-HS Kick-ups
Metcon
Metcon (Time)
For time:
50 Pistols
200m Run
50 Sit-ups
200m Run
50 Push-ups
200m Run
50 Renegade Rows
200m Run
50m HS Walk *

*Scale HS walk to 10 wall walks
Cool Down
- Couch Stretch x 1:00ea
- Band Lat Stretch x 1:00 ea
- Straddle Stretch 1:00


CrossFit


2016-09-07


UPCOMING EVENTS
-9/7: Spartan SGX Course begins. Get Ready for Fenway!!
-9/10: GLEN 5.0
www.mountainstrength.com/events for details.
Wednesday
Warm-up
3 sets of with empty bar:
- 5 Bent-over rows
- 5 Push-ups
- 5 Jerks
- 5 Power Snatch from below knee
- 5 OHS
- 1:00 Single Unders
Mobility
1a) Band pull-aparts: 2 x 25.
1b) Band push-downs: 2 x 15.
Strength
Bench Press: 5@65%, 5@75%, 5+@85%, 5@75%, 5+@65%. Rest 2:00
*Percentages based on 90% of your 1RM Bench Press. AMRAP sets capped at 10 Reps.
Beginners: 5 x 5, adding weight if possible. Rest 90s-2:00.
1: Bench Press (5+ @85%)
2: Bench Press (5+ @65%)
Metcon
Metcon (AMRAP - Reps)
For time:
AMRAP 8
Up the ladder:
- 3 KBS (70, 53)
- 3 Burpee Box Jumps (24, 20)
- 6 KBS
- 6 Burpee Box Jumps
And so on..

L3: (53, 35)
L2: (45, 25) (20, 15)
L1: (35, 25 Rus Swing) (Burpees)
After Bash!
OH KB Carry: 3 x 50-100 ft. Rest 60s.


CrossFit


2016-09-06


UPCOMING EVENTS
-9/7: Spartan SGX Course begins. Get Ready for Fenway!!
-9/10: GLEN 5.0
www.mountainstrength.com/events for details.
Tuesday
Warm-up
In 5:00 Min
X-Band Walks x 2 sets:
10 steps in each direction
Then:
20 Walking Lunges
10 Deadlifts (empty BB)
Then:
Accummulate :90 in the bottom of a (perfect) squat
Skill Work
Power Clean Drills:
- Front Squat x5
- 1st Pull+Shrug x5
- Muscle Clean x5
- Power Clean x5
Strength
Front Squat: 5@65%, 5@75%, 5+@85%, 5@75%, 5+@65%. Rest 2:00
*Percentages based on 90% of your 1RM Front Squat. AMRAP sets capped at 10 Reps.
Beginners: 5 x 5, adding weight if possible. Rest 90s-2:00.
Front Squat (5+ @85%)
Front Squat (5+ @65%)
Metcon
CrossFit Games Open 14.4 (AMRAP - Reps)
14-Minute AMRAP:
60 Calorie Row
50 Toes-To-Bars
40 Wall-Ball Shots, 20# / 14#
30 Cleans, 135# / 95#
20 Muscle-ups
L3: (115, 75)
L2: (95, 65) (Knee lifts)
Scale Muscle-ups to 20 Push Press at clean weight.
Accessory Work
- 50-100 Banded Good Mornings
- Weighted Sit Ups 3x10-15


CrossFit


2016-09-04


UPCOMING EVENTS
-9/7: Spartan SGX Course begins. Get Ready for Fenway!!
-9/10: GLEN 5.0
www.mountainstrength.com/events for details.
Sunday
Warm-up
Game or ice breaker
Then
3x
10 PVC Pass Thru
10 PVC Good Mornings
10 Squats
10 Scorpions
Accessory Work
Turkish Get Up (5x3 each side, rest as needed)
Metcon
Metcon (AMRAP - Reps)
Tabata Intervals:
8 x each movement
:20 work/:10 rest
- Sit Ups
- KB Swings (53/35)
- Assault Bike or Erg Calories

L3 (44/26)
L2 (35/20)
L1 (Russian KBS 26/16)
Score = total reps
Mobility
- Couch Stretch x 1:00ea
- Band Lat Stretch x 1:00 each side
- Straddle Stretch 1:00


CrossFit


2016-09-03


UPCOMING EVENTS
-9/7: Spartan SGX Course begins. Get Ready for Fenway!!
-9/10: GLEN 5.0
www.mountainstrength.com/events for details.
Saturday
Mobility
Tissue Work
Foam roll, 10 passes ea.
- Hamstrings
- Thoracic Spine
- Lats
Warm-up
Dynamic Warm-up (Coach's Choice)
Skill Work
Metcon Movement review and set up
Metcon
Metcon (Time)
For time with a Partner:
40 min time cap

- 2 Rope Climbs
- 60 Push-ups
- 60 Overhead Squats (95, 65)
- 60 Box Jumps w. step down (24, 20)

- 2 Rope Climbs
- 60 Front Rack Reverse Lunges (95, 65)
- 60 Calorie Row
- 60 Calorie Assault Bike (or 800 meter run)

- 2 Rope Climbs
- 60 Push-ups
- 60 OHS
- 60 Box Jumps
- 2 Rope Climbs

L3: (75, 55) (5 Strict Chin-ups per athlete per RC)
L2: (65, 35) (Knee Push-ups) (20, 15) (10 Ring Rows per athlete per RC)


CrossFit


2016-09-02


UPCOMING EVENTS
-9/7: Spartan SGX Course begins. Get Ready for Fenway!!
-9/10: GLEN 5.0
www.mountainstrength.com/events for details.
Friday
Warm-up
X-Band Walks x 2 sets:
10 steps in each direction
+ 20 Walking Lunges
10 Deadlifts (empty BB)
+
Accumulate :90s in the bottom of a (perfect) squat
Skill Work
Skill and Form Review
1. Deadlift
2. Power Clean
- PVC or empty bar

*Glute Activation between sets (coach's choice)
Strength
Sumo Deadlift (Work up to a 1RM. Rest 2:00)
Beginners: 5 x 5, adding if form permits.
Reset each rep.
Metcon
Headstrong (AMRAP - Rounds and Reps)
"Headstrong"
AMRAP 10:
- 5 Power Cleans (95, 65)
- 7 Thrusters (95, 65)
- 9 KBS (53, 35)

L3: (75, 55)
L2: (65, 35) (45, 25)
L1: (55, 25) (35, 25 Rus. Swing)
Accessory Work
KB Single Leg RDL (3x8 each side, rest 90s)
KB Single Leg RDL: 3 x 6-8 ea. Rest 60s.


CrossFit


2016-09-01


UPCOMING EVENTS
-9/7: Spartan SGX Course begins.
-9/10: GLEN 5.0
www.mountainstrength.com/events for details.
Thursday
Warm-up
Row 500m
+
Dynamic Circle Warm-up
Skill Work
Odd: Squat Clean (every 90s do 2-3 Squat Cleans x 8 sets)
This is form Practice. Add weight if needed but form over weight.
Even: Gymnastics Skill (Choose 1) (8x 5-10 reps)
Choose a Gymnastics skill to work on (T2B, Pull ups, push ups, squats etc...)
Metcon
Metcon (Time)
3 Rounds for time:
- Run 400 Meters
- 50 Double Unders
Rest 1:00

Rx+:(5 Ring Muscle-ups)
L2: (30s Attempts)
L1: (100 Single Unders)
- Try to set a goal for this workout ie. UnBroken Double Unders/400 meter runs in 2:00 or less.

Rx+ has the option of performing 5 Muscle-ups per round instead of double unders.


CrossFit


2016-08-31


UPCOMING EVENTS
-9/7: Spartan SGX Course begins.
-9/10: GLEN 5.0
www.mountainstrength.com/events for details.
Wednesday
Mobility
2-3 Sets of:
10 Wallslides

*arms at 90 degrees/ribs down
Warm-up
3 Sets of:
- 5 Hang Muscle Cleans
- 5 Strict Press
- 5 Hang Power Clean
- 5 Jerks
- 5 Bent-over Rows - (Supinated Grip)
- 5 Burpees

*Add weight each set but keep these light.
Strength
Bench Press (Work up to a 1RM. Rest 2:00)
Beginners: 5 x 5, adding if form permits.
20 min
Metcon
CrossFit Games Open 12.1 (AMRAP - Reps)
7-Minute AMRAP of:
Burpees to a 6" target
After Bash!
50-100 Banded Pushdowns
50-100 Banded Pull-aparts


CrossFit


2016-08-30


UPCOMING EVENTS
-9/7: Spartan SGX Course begins.
-9/10: GLEN 5.0
www.mountainstrength.com/events for details.
Tuesday
Mobility
Tissue Work
Foam roll, 10 passes ea.
- quads
- IT Bands
- Hamstrings
- Thoracic Spine
- Lats
Warm-up
Game or extra stretching:
Abmat Pizza Game (2 burpee penalty for drops)

Then
2 Sets of:
5 Muscle Snatches
5 Power Snatches
10 Sit-ups
* PVC or empty bar
Metcon
Metcon (Time)
For time:
- Row 1k
- 30 Power Snatch (115, 75)
- 50 T2B
- Row 1k

L3: (95, 65)
L2: (75, 55) (Knee lifts)
L1: (<= 65, 35) (Sit-ups)
Choose a snatch weight that you can do sets of 5 reps withour putting the bar down.
Accessory Work
1A: DB Split Squats: (3x8-10 rest 60s)
1B: Pull-ups (Strict, 3x6-10 rest 60s)
1C: Farmer's Carry (3x150' (45.72m) rest 60s)
After Bash!
5:00 of Static Stretching


CrossFit


2016-08-29


UPCOMING EVENTS
-9/7: Spartan SGX Course begins.
-9/10: GLEN 5.0
www.mountainstrength.com/events for details.
Monday
Warm-up
25 Wallballs
+
Dynamic Circle Warm-up
Skill Work
Power Clean Drills:
Front Squat x5
1st Pull+Shrug x5
Muscle Clean x5
Power Clean x5
Front Squats x5
Empty Bar or PVC
Strength
Front Squat (Work up to a 1RM.)
25 mins to Work up to a 1RM.
Rest 2:00 between sets

Beginners: 5 x 5, adding if form permits.
Metcon
Metcon (Time)
3 Rounds, Rest 1:00
10 Power Cleans (135, 95)
20 Wallballs (20, 14)

L3: (115, 75)
L2: (95, 65) (14, 10)
L1: (<= 75, 55) (10, 6)
This should be a sprint.
Scale weight appropriately to complete the round as close to a Minute as you can.
After Bash!
50-100 Banded Leg Curls
30-50 Weighted Sit-ups


CrossFit


2016-08-28


UPCOMING EVENTS
-9/7: Spartan SGX Course begins.
-9/10: GLEN 5.0
www.mountainstrength.com/events for details.
Sunday
Warm-up
Limber 11
"Limber 11"
- Foam Roll IT Band
- Foam Roll Adductors
- SMR Glutes (lax ball)
- Bent-knee Iron Cross
- Rollovers into V-sits
- Rocking Frog stretch
- Fire Hydrant circles
- Mountain Climbers
- Cossack Squats
- Seated Piriformis stretch
- Rear Foot Elevated Hip - Flexor stretch

https://www.youtube.com/watch?v=FSSDLDhbacc
Skill Work
Skill Training
EMOM 12:
- ODD Mins: 30s of Work
- EVEN Mins: 30s of Work

*Pick two skills you're not good at and spend 6:00 on each EMOM style. Keep sets small to reinforce good movement patterns
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 30:
- Run 400m
- 2 Wall Climbs
- 5 Strict Pull-ups
- 10 Push-ups
- 15 Air Squats
- 30 Double Unders
Cool Down
5:00 of Static Stretching
5:00 Foam Rolling


CrossFit


2016-08-27


UPCOMING EVENTS
-9/7: Spartan SGX Course begins.
-9/10: GLEN 5.0
www.mountainstrength.com/events for details.
Saturday
Warm-up
Dynamic Warm-up
Jog around gym + "Roxanne" burpees
Strength
1): Close Grip Bench Press (4 x 5, adding each set. Rest 60s.)
2): Bent-over BB Rows (4 x 6, adding each set. Rest 60s.)
Metcon
Metcon (Time)
3 RFT:
- 800m Run
- 20 Burpee Box Jumps (24, 20)

L2: (15 BBJ)
L1: (Run 400-600) (15-20 Burpees)


CrossFit


2016-08-26


UPCOMING EVENTS
-9/7: Spartan SGX Course begins.
-9/10: GLEN 5.0
www.mountainstrength.com/events for details.
Friday
Warm-up
Barbell Warm-up x 3 sets:
- 5 Deadlifts
- 5 Muscle Cleans
- 5 Front Squats
- 5 Squat Cleans
- 5 Wallballs
- 5 Sit-ups
*20s pigeon pose ea side after each set. Add weight after each set but keep loads light.
Mobility
Glute Activation x 1 sets
Hip circles
- forward x 10 steps
- backward x 10 steps
- laterally x 10 steps
- hip thrusts on floor x 10
- laying clams x 10 ea.
Strength
Box front squat wide stance. (8 x 3 @50-60%, every 60s. )
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 12:
- 4 Power Cleans (135, 95)
- 8 T2B
- 12 Wallballs (20, 14)

L3: (115, 75)
L2: (95, 65) (Knee lifts) (14, 10)
L1: (75, 55) (Reverse Crunches) (10, 8)
Accessory Work
Banded Anti Rotation Chop: 3 x 8 ea. Rest 60s


CrossFit


2016-08-25


UPCOMING EVENTS
-8/25 and 26: Boot Camp Style Classes. Meet in the parking lot.
-9/7: Spartan SGX Course begins.
-9/10: GLEN 5.0
Thursday
Warm-up
10-8-6-4-2
- Goblet Squat
- Russian Swings
2x double Unders or Singles Unders after each set.
Skill Work
Spend 10:min working on ring transitions for muscle ups.
Metcon
Metcon (Time)
Teams of 3 for time:
- 100 Cals Assault Bike or Erg
- 200 KBS (53, 35)
- 300 Sit-ups
- 400 Double Unders
Cool Down
5:00 of foam rolling calves, hamstrings, quads, lats


CrossFit


2016-08-24


UPCOMING EVENTS
-8/25 and 26: Boot Camp Style Classes. Meet in the parking lot.
-9/7: Spartan SGX Course begins.
-9/10: GLEN 5.0
Wednesday
Warm-up
Alternating Tabata 8 Rds of 20 work/10 rest:
- Double Unders (or fast single unders)
- Air Squats
Then:
- 10 PVC Pass Throughs
- 10 PVC Around the World
- 30s PVC Lat Stretch
Skill Work
Jerk Progression
Strength
Jerk (Work up to a 1RM)
Metcon
Metcon (Time)
4 RFT:
- 200m Run
- 12 S20H (115, 75)
- 200m Run
- 12 OHS (115, 75)

L3: (95, 65)
L2: (75, 55)
L1: (55, 35)
Accessory Work
- 100 Banded Pushdowns
- 100 Banded Pull aparts


CrossFit


2016-08-23


UPCOMING EVENTS
-8/10: Session 3 of the MSCF Rowing Team
-8/20: Walden Pond WOD
-8/22 through the end of August: Boot Camp Style Classes
Tuesday
Warm-up
Coach led Dynamic Circle Warm-up
Mobility
Tissue Work
Foam roll, 10 pases ea.
- quads
- IT Bands
- Adductors
- Calves (lax ball)
Strength
Turkish Get Up (20 total Reps work up to a challenging weight.)
Metcon
Metcon (Time)
For time with a partner:
- Row 5k
- Every 2:00 both athletes perform 8-10 Burpees.
Cool Down
5:00 of Static Stretching if time permits


CrossFit


2016-08-22


UPCOMING EVENTS
-8/10: Session 3 of the MSCF Rowing Team
-8/20: Walden Pond WOD
-8/22 through the end of August: Boot Camp Style Classes
Monday
Warm-up
2 sets With a barbell
3x Deadlift
3x Muscle Clean
3x Front Squat
3x Strict Press
3x Power Clean
3x Front Squat
3x Thruster
3x Sq Clean Thruster
Mobility
- Softball in the glute x 30s ea.
- Glute Activation
Strength
Squat Clean Thruster (4 x 1 Add weight each set. )
After last set perform "Fran Prep"
3 Rds of:
5 Burpees
4 Thrusters (up to work weight for Fran)
3 Pull-ups (whatever scaling option you choose)
*Rest 1:00 after each.
Metcon
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
L3: (75, 55)
L2: (65, 35) (BA Pull-ups)
L1: (45, 25) (Ring Rows)
Accessory Work
- Russian Twists: 3 x 20.
- 50-100 Banded Leg Curls


CrossFit


2016-08-21


UPCOMING EVENTS
-8/10: Session 3 of the MSCF Rowing Team
-8/20: Walden Pond WOD
-8/22 through the end of August: Boot Camp Style Classes
Sunday
Warm-up
Limber 11
"Limber 11"
- Foam Roll IT Band
- Foam Roll Adductors
- SMR Glutes (lax ball)
- Bent-knee Iron Cross
- Rollovers into V-sits
- Rocking Frog stretch
- Fire Hydrant circles
- Mountain Climbers
- Cossack Squats
- Seated Piriformis stretch
- Rear Foot Elevated Hip - Flexor stretch

https://www.youtube.com/watch?v=FSSDLDhbacc
Strength
1a): DB Walking Lunges (3 x 12 Rest 60s)
1b): 1-arm DB Row (3 x 12 ea. Rest 60s)
1c): Russian Twists (3 x 20 Rest 60s)
Metcon
Metcon (Time)
5 Rounds of:
- Run 200 Meters
- 30 Mtn Climbers
Rest 30s
- Run 200 meters
- 15 Push-ups
Rest 2:00

*Keep track of your splits one each run.
Cool Down
- 5:00 of Static Stretching
- 5:00 Foam Rolling


CrossFit


2016-08-20


UPCOMING EVENTS
-8/10: Session 3 of the MSCF Rowing Team
-8/20: Walden Pond WOD
-8/22 through the end of August: Boot Camp Style Classes
Saturday
Warm-up
Coach's Choice for Dynamic Warm-up
Skill Work
Snatches Prep.
2 Sets of:
5 Muscle Snatch
5 OHS
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 30 w. a partner:
- 30 Wallballs (20, 14)
- 300 Meter Run
- 30 Power Snatches (75, 55)

*Scale as needed. One person works. Work must be split in half.


CrossFit


2016-08-19


UPCOMING EVENTS
-8/10: Session 3 of the MSCF Rowing Team
-8/20: Walden Pond WOD
-8/22 through the end of August: Boot Camp Style Classes
Friday
Warm-up
Barbell Warm-up x 3 sets:
- 5 Deadlifts
- 5 Muscle Cleans
- 5 Front Squats
- 5 Squat Cleans
- 5 Snatch Balance

*20s pigeon pose ea side after each set. Add weight after each set but keep loads light.
Mobility
Glute Activation x 1 sets
Hip circles
- forward x 10 steps
- backward x 10 steps
- laterally x 10 steps
- hip thrusts on floor x 10
- laying clams x 10 ea.
Strength
Banded Deadlift (10 x 2 Every 60s@60% Bar weight + 25% band tension)
Metcon
Metcon (Time)
For time:
- 10 Deadlifts (155, 105)
- 15 T2B
- 10 Sq Cleans (155, 105)
- 15 T2B
- 10 Power Clean + Jerks (155, 105)
- 15 T2B

Rx+:(185, 125)
L3: (135, 95)
L2: (115, 75) (Knee lifts)
L1: (95, 65) (Knee Lifts)
Accessory Work
- Banded Leg Curls: 3 x 25
- Weighted Sit-ups: 3 x 12-15.


CrossFit


2016-08-18


UPCOMING EVENTS
-8/10: Session 3 of the MSCF Rowing Team
-8/20: Walden Pond WOD
-8/22 through the end of August: Boot Camp Style Classes
Thursday
Warm-up
W. a empty barbell, AMRAP 6
- 4 Strict Press
- 4 Push Press
- 4 Push jerks
- 4 Split Jerks

*10 Scap push-ups ea set
*Slow and controlled
Mobility
- Lat Stretch x 30s ea.
- Banded Tricep Stretch x 30s ea.
- 2 Way banded shoulde stretch
Strength
1): Farmer's Carry ( 4 x 100 meters @ AHAP Rest 90s)
2): Handstand Holds (4 x 10-30s. Rest 60s. )
Scaling for HS Holds:
-Wall HS Hold
-Headstand
-Feet-elevated Handstand (hips over shoulders)
-HS Kick-ups
Metcon
Metcon (No Measure)
Sled Sprints
10 x 100 Meters.
Rest 2:00
Accessory Work
Max Double Unders in 1 set.


CrossFit


2016-08-17


UPCOMING EVENTS
-8/10: Session 3 of the MSCF Rowing Team
-8/20: Walden Pond WOD
-8/22 through the end of August: Boot Camp Style Classes
Wednesday
Warm-up
Weightlifting Review with PVC:
- Hang Squat Snatch Drills
- Power Clean Drills
Mobility
- Lax Ball in Pec x 20s ea.
- Pec Stretch on Pull-up Rig x 30s
Strength
Hang Squat Snatch (" Hang Sq Snatch: 4 x 3, Ascending weights Rest 60)
Metcon
Three Wise Men Tribute (3 Rounds for reps)
“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
10 Burpees Over the Barbell

Rest 2 minutes, and then…

“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
20 Pull-Ups

Rest 2 minutes, and then…

“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)
30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)
To learn more about Three Wise Men Tribute click here
Accessory Work
- 100 Banded Pushdowns
- 100 Banded Pullaparts"


CrossFit


2016-08-16


UPCOMING EVENTS
-8/10: Session 3 of the MSCF Rowing Team
-8/20: Walden Pond WOD
-8/22 through the end of August: Boot Camp Style Classes
Tuesday
Warm-up
With PVC
- 10 Pass Throughs
- 10 Around the worlds
- 10 OHS
- 20s Lat Stretch
Then:
2 sets with an empty bar
- 10 SDHP
- 10 Thrusters
- 10 Front Rack Reverse Lunges
Mobility
Worlds Greatest Stretch 20s ea pose
Strength
1): Bottom's Up KB Carry (3 x 20m ea. Rest 60s.)
2): Weighted Plank (3 x 30s. Rest 60s. )
Metcon
Metcon (Time)
For time:
- Run 400 Meters
- 50 SDHP (75, 55)
- Run 400 meters
- 50 Thrusters (75, 55)
- Run 400 meters
- 50 Front Rack Reverse Lunges (75, 55)
- Run 400 Meters

L3: (65, 35)
L2: (45, 25)
L1: (
Cool Down
Lax Ball on Calves + Foam Roll IT Bands


CrossFit


2016-08-15


UPCOMING EVENTS
-8/10: Session 3 of the MSCF Rowing Team
-8/20: Walden Pond WOD
-8/22 through the end of August: Boot Camp Style Classes
Monday
Warm-up
KB Warm-up
2 Sets of:
5 Goblet Squats
5 Russian Swings
10 Lateral Goblet Squats (total)
5 Full Swings
5 Burpees
Mobility
X-Band Walk
10 Small Steps forward, backward and laterally
Strength
Back Squat (5@75%, 3 @85%, 1 or more @95%. Rest )
Metcon
Metcon (Time)
2 Rounds of:
- 500m Row
- 25 KBS (70, 53)
- 25 Burpees
Rest 6:00

L3: (53, 35)
L2: (45, 25)
L1: (35, 25) (15-20 Burpees per rd)
Accessory Work
Banded High to Low Woodchop: 3 x 8 ea.


CrossFit


2016-08-14


UPCOMING EVENTS
-8/10: Session 3 of the MSCF Rowing Team
-8/20: Walden Pond WOD
-8/22 through the end of August: Boot Camp Style Classes
Sunday
Warm-up
10:00 Dynamic Warm-up
Mobility
Foam Roll 10 passes each
- Lats
- Quads
- IT Bands
- Thoracic Spine
Strength
1a): DB Split Squats: (3 x 8-10)
1b): 1-arm DB Row (3 x 8-10)
1c): Russian Twists (3 x 20)
Metcon
Metcon (Time)
For time:
- Run 1 Mile
Rest 5:00
- 50 Ring Rows
- 30 Thrusters (115, 75)
Cool Down
5:00 of Static Stretching
5:00 Foam Rolling


CrossFit


2016-08-13


UPCOMING EVENTS
-8/10: Session 3 of the MSCF Rowing Team
-8/20: Walden Pond WOD
-8/22 through the end of August: Boot Camp Style Classes
Saturday
Warm-up
3 Rounds of:
- Run 100 Meters
- 10 Push-ups
- 15 Sit-ups
Skill Work
Hang Power Snatch Warm-up + Pull-up Set-up/Scaling + set-up scaling
Metcon
Metcon (AMRAP - Rounds and Reps)
In teams of 3, AMRAP 35:
- 30 Burpees
- Run 600 meters
- 30 Hang Pwr Snatches (115, 75)
- Run 600 meters
- 30 Pull-ups

Rx+:(20 Bar Muscle-ups for Pull-ups)
L3: (95, 65)
L2: (75, 55) (Assisted Pull-ups)
L1 Metcon:
Scale distances/volume as needed.


CrossFit


2016-08-12


UPCOMING EVENTS
-8/10: Session 3 of the MSCF Rowing Team
-8/20: Walden Pond WOD
-8/22 through the end of August: Boot Camp Style Classes
Friday
Warm-up
Barbell Warm-up x 3 sets:
- 5 Deadlifts
- 5 Hang Muscle Cleans
- 5 Front Squats
- 5 Jerks

*20s pigeon pose ea side after each set. Add weight after each set but keep loads light.
Mobility
Glute Activation x 1 sets
- Hip circles
With a Band
- forward x 10 steps
- backward x 10 steps
- laterally x 10 steps
- hip thrusts on floor x 10
- laying clams x 10 ea."
Strength
Banded Deadlift (12 x 2 @ 55% Bar weight + 25% Bands Every 60s)
Bar should be loaded to 55% of Deadlift 1RM. Banded should add an additional 25% of 1RM in tension at the top of the lift.
Metcon
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here
After Bash!
Single Leg RDLw. Barbell: 3 x 10.
Banded High to Low WoodChop


CrossFit


2016-08-11


UPCOMING EVENTS
-8/10: Session 3 of the MSCF Rowing Team
-8/20: Walden Pond WOD
-8/22 through the end of August: Boot Camp Style Classes
Thursday
Warm-up
Burgener Warm-up w. a pvc
1. Down and up
2. Elbows high and outside
3. Muscle snatch
4. Snatch land
5. Snatch drop
6. Hang power snatch
Mobility
Snatch Prep:
- Pec Stretc Pull-up Rig x 30s ea.
- Ankle Mobility x 30s ea.
2 sets
Strength
Spend 15:00 Working on the Sq Snatch with Loads of 50% or Less.

*This is a skill session. Newer athletes should not worry about their loading. More advanced athletes can perform 5 x 1.1 @60-70%. Rest 90s.
Metcon
Metcon (AMRAP - Reps)
EMOM 20:
- Minute 1: 30s Assault Bike or Airdyne
- Minute 2: Max Double Unders in 30s
- Minute 3: Max Box Jumps w. step down in 30s (24, 20)
- Minute 4: KBS (53, 35)
- Minute 5: Run 100 meters
Cool Down
5:00 of Static Stretching if Time Permits
5:00 Tissue Work


CrossFit


2016-08-10


UPCOMING EVENTS
-8/10: Session 3 of the MSCF Rowing Team
-8/20: Walden Pond WOD
-8/22 through the end of August: Boot Camp Style Classes
Wednesday
Warm-up
Fish Game on the Rower +
10 PVC Pass Throughs
10 PVC Around the World
10 Push-ups
10 Air Squats
Mobility
Bench/Row Prep Accumulate:
1a) 2 x 15 Band pull-aparts
1b) 2 x 15 Band push-downs
Strength
Bench Press (Work up to a heavy set of 3. )
Shoulder Width Grip: Up to a heavy set of 3 with 1ct. pause at bottom.
Metcon
Metcon (Time)
For total time:
- Row 1k
- 2 Rounds of ""Strict Cindy""
- 5 Strict Pull-ups
- 10 Push-ups
- 15 Air Squats
Rest 2:00
- Row 750m
- 2 Rounds of ""Strict Cindy""
Rest 2:00
- Row 500m
- 2 Rounds of ""Strict Cindy""
*Scale as needed.
After Bash!
50-100 Banded Pushdowns
Bent-over Rows: 3 x 10-12. Rest 60s.


CrossFit


2016-08-09


UPCOMING EVENTS
-8/6: Pull-Up and Toes to Bar Clinic
-8/10: Session 3 of the MSCF Rowing Team
-8/20: Walden Pond WOD
Tuesday
Warm-up
With a partner:
- 400m medball run
-10 Medball tosses moving laterally
- 30 Partner Wallballs
- 10 medball chest passes
- 400m medball run
Mobility
Tissue Work
Foam roll, 10 pases ea.
- quads
- IT Bands
- Thoracic Spine
- Lats
- Adductors
- Calves (lax ball)
Strength
EMOM 12:
ODD Minutes: Handstand Practice or Hold or Walking x 30s
EVEN Minutes: 6 ea. DB Reverse Lunges Lunges
Metcon
Metcon (Time)
For time with a partner:
- 1 Mile Farmer Carry (70, 53)
30:00 Cap

Rx+(88, 70)
Cool Down
5:00 of Lax Ball on Calves/Forearms


CrossFit


2016-08-08


UPCOMING EVENTS
-8/6: Pull-Up and Toes to Bar Clinic
-8/10: Session 3 of the MSCF Rowing Team
-8/20: Walden Pond WOD
Monday
Warm-up
3 Sets of:
5 Muscle Cleans from Mid Shin
5 Front Squats
5 Push Press
5 Back Squat
5 Goodmornings
10 Lateral Bar Hops
*Add light weight each set each.
Mobility
Hip Opener on Box + Squat test/retest
1:00 ea. side
Strength
Back Squat (Back Squats: 3@70%, 3 @80%, 3 or more @90%. )
Rest 2:00-3:00 Min between heavy sets.
Metcon
Metcon (Time)
4 Sets of:
- 400 meter run
- 10 Power Cleans (135, 95)
- 10 Burpees over the Bar
Rest 3:00

L3: (115, 75)
L2: (95, 65)
L1: (200-400m run) (75, 55) (Reg Burpees)
After Bash!
Banded Leg Curls: 3 x 25
Weighted Sit-ups: 3 x 12-15


CrossFit


2016-08-07


UPCOMING EVENTS
-8/6: Pull-Up and Toes to Bar Clinic
-8/10: Session 3 of the MSCF Rowing Team
-8/20: Walden Pond WOD
Sunday
Warm-up
Limber 11
"Limber 11"
- Foam Roll IT Band
- Foam Roll Adductors
- SMR Glutes (lax ball)
- Bent-knee Iron Cross
- Rollovers into V-sits
- Rocking Frog stretch
- Fire Hydrant circles
- Mountain Climbers
- Cossack Squats
- Seated Piriformis stretch
- Rear Foot Elevated Hip - Flexor stretch

https://www.youtube.com/watch?v=FSSDLDhbacc
Skill Work
Oly Skill EMOM
*Pick 1 Olympic Variation and spend 5:00 warming it up
Then: EMOM 10 of 3 reps with light loads practicing perfect technique.
Metcon
Metcon (Time)
For Time
Run 1600m
Rest 4:00
Run 1200m
Rest 3:00
Run 800m
Rest 2:00
Run 400m
Cool Down
5:00 of Static Stretching
5:00 Foam Rolling


CrossFit


2016-08-06


UPCOMING EVENTS
-8/6: Pull-Up and Toes to Bar Clinic
-8/10: Session 3 of the MSCF Rowing Team
-8/20: Walden Pond WOD
Saturday
Warm-up
"Bring Sally Up" Wallballs
Bring Sally down - Go down into squat
Bring Sally up - Perform wallball shot
Mobility
Tissue Work
Foam roll, 10 passes ea.
- quads
- IT Bands
- Thoracic Spine
- Lats
- Adductors
- Calves (lax ball)
Strength
Touch n go Power Clean Review
- Spend 10:00 here working on keeping bar close to body and keeping feet static.
- Push-up scaling and form correction.
Metcon
The Chief (AMRAP - Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles


CrossFit


2016-08-05


UPCOMING EVENTS
-8/6: Pull-Up and Toes to Bar Clinic
-8/10: Session 3 of the MSCF Rowing Team
-8/20: Walden Pond WOD
Friday
Warm-up
10 Min Dynamic Warm-up
5 Min Glute Activation
Strength
Banded Deadlift (12 x 2 @50%, every 60s. Reset on each rep. )
25-30% Band Tension
Metcon
CrossFit Games Open 11.1 and 14.1 (AMRAP - Reps)
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#
L3: (Clean and Jerk 75,55)
L2: (15 Double Unders) (Clean and Jerk 65,45)
L1: (30 Single Unders) (Clean and Jerk 55, 35)
After Bash!
KB Lunges: 3 x 6 ea. Rest 60s or
Reverse Hypers: 3 x 15-20. Rest 90s.


CrossFit


2016-08-04


UPCOMING EVENTS
-8/6: Pull-Up and Toes to Bar Clinic
-8/10: Session 3 of the MSCF Rowing Team
-8/20: Walden Pond WOD
Thursday
Warm-up
10 Min Coach's Choice
Mobility
5 Min Two Sets of
Pec Stretc Pull-up Rig x 30s ea.
Ankle Mobility x 30s ea.
Strength
1): Farmer's Carry (Uniltateral Farmer Carry: 4 x 20 yards each. )
*One light KB OH/One heavy KB by your side.
2): Ring Support Hold ( 3 x 10s)
Metcon
Metcon (Time)
For time:
30-20-10
- KBS (70, 53)
- Medball Cleans (20, 14)
- Toes-to-Bar

L3: (53, 35)
L2: (45, 25) (14, 10) (Knee lifts)
L1: (
Cool Down
5 Min of lax ball wherever you are sore


CrossFit


2016-08-03


UPCOMING EVENTS
-8/6: Pull-Up and Toes to Bar Clinic
-8/10: Session 3 of the MSCF Rowing Team
-8/20: Walden Pond WOD
Wednesday
Warm-up
3 Rds of:
- Run 100m
- 10 Push-ups
- 10 Walking Lunges
Accessory Work
Accumulate:
- 30 Band pull-aparts
- 30 Band push-downs
Strength
1a): Close Grip Bench Press ( 5 x 3 @50% for speed, every 60s. )
1b): Close Grip Bench Press (3 x 1 Up to a heavy single. )
Metcon
Metcon (Time)
3 RFT:
- 400 meter run
- 15 Ring Dips (or 25/20 Push-ups)

Rx+:(5/3 Ring Muscle-ups each round)
L2/L1: (Assisted Push-ups)
After Bash!
KB 1-Arm Rows: 3 x 10-12 ea. Rest 60s.
BB Tricep Extensions: 3 x 12-15. Rest 60s.


CrossFit


2016-08-02


UPCOMING EVENTS
-8/6: Pull-Up and Toes to Bar Clinic
-8/10: Session 3 of the MSCF Rowing Team
-8/20: Walden Pond WOD
Tuesday
Warm-up
With a partner:
400m medball run
-10 Medball tosses moving laterally
- 20 Partner Wallballs
- 10 Medball chest passes
400m medball run
Mobility
Tissue Work
Foam roll, 10 pases ea.
- quads
- IT Bands
- Thoracic Spine
- Lats
- Adductors
- Calves (lax ball or kettlebell)
Strength
1a): Front Rack Reverse Lunges (4 x 6-8 Rest 30s.)
1b): 1-arm DB Row (4 x 6-8 Rest 30s.)
2): Side planks (3 x 20s. ea. Rest 60s.)
Metcon
Metcon (AMRAP - Reps)
EMOM 14:
- ODD: 30s of Burpees
- EVEN: 30s of Double Unders
Score = total burpees


CrossFit


2016-08-01


UPCOMING EVENTS
-8/6: Pull-Up and Toes to Bar Clinic
-8/10: Session 3 of the MSCF Rowing Team
-8/20: Walden Pond WOD
Monday
Warm-up
10 Min Dynamic Warm-up incorporating today's barbell movements.
Mobility
5 Min Mobilizing hips and adductors.
Strength
1): Power Clean and Push Press (10 Mins to work up to a heavy single or 1RM)
2): Back Squat (5 @65%, 5@75%, 5 or more @85%. Rest 2-3:00)
Record your heaviest set.
Metcon
Metcon (Weight)
Every 4:00 x 4 sets:
- 300m Row
- 7 Pwr Clean + Jerk (155, 105)
- 10 C2B Pull-ups

L3: (135, 95) (Regular Pull-ups)
L2: (115, 75) (Assisted Pull-ups)
L1: (300m Row) (95, 65) (Ring Rows)
Accessory Work
50-100 Banded Leg Curls
3 x 10 Abs with plate switch


CrossFit


2016-07-31


UPCOMING EVENTS
-8/6: Pull-Up and Toes to Bar Clinic
-8/10: Session 3 of the MSCF Rowing Team
-8/20: Walden Pond WOD
Sunday
Warm-up
Limber 11
"Limber 11"
- Foam Roll IT Band
- Foam Roll Adductors
- SMR Glutes (lax ball)
- Bent-knee Iron Cross
- Rollovers into V-sits
- Rocking Frog stretch
- Fire Hydrant circles
- Mountain Climbers
- Cossack Squats
- Seated Piriformis stretch
- Rear Foot Elevated Hip - Flexor stretch

https://www.youtube.com/watch?v=FSSDLDhbacc
Skill Work
Oly Skill EMOM

*Pick 1 Olympic Variation and spend 5:00 warming it up and then perform EMOM 10 of 3 reps with light loads practicing perfect technique
Metcon
Metcon (No Measure)
Aerobic Work/GPP
- 1:40 Work/20s rest Preset workout on the Erg.
Rest 5:00 Then:
- Farmer Carry: 4 x 60M (70, 53). Rest 90s.
Cool Down
5:00 of Static Stretching
5:00 Foam Rolling


CrossFit


2016-07-30


UPCOMING EVENTS
-8/6: Pull-Up and Toes to Bar Clinic
-8/10: Session 3 of the MSCF Rowing Team
-8/20: Walden Pond WOD
Saturday
Warm-up
15Min: Coach's Choice
Mobility
5Min: Soft Tissue Work were you need it most.
Skill Work
Hang Power Snatch Progressions
Metcon
Metcon (AMRAP - Rounds and Reps)
Partner AMRAP 30:
100 Meter Run
10 KBS (70, 53)
10 Wallballs (20, 14)

*One athlete completes a full round.
L3: (53, 35)
L2: (45, 25) (14, 10)
L1: (35, 25) (10, 8) "
Cool Down
5:00 of Static Stretching
5:00 Foam Rolling


CrossFit


2016-07-29


UPCOMING EVENTS
-8/6: Pull-Up and Toes to Bar Clinic
-8/10: Session 3 of the MSCF Rowing Team
-8/20: Walden Pond WOD
Friday
Warm-up
20m light shuttle jog
20 Walking Lunges
20m light shuttle jog
20 Supermans
20m light shuttle jog
20 Jumping Jacks
20m light shuttle jog
20 Sit-ups
20m light shuttle jog
20 Push-ups
20m light shuttle jog
Skill Work
Movement Prep: Clean and Jerks
Strength
Squat Clean Complex (Work up to a heavy set. Don't drop bar. Rest 60-90)
Take 15:00 and Perform Complex of:
1 Power Clean
1 Squat Clean
1 Hang Squat Clean
1 Front Squat
1 Jerk (any style)
Metcon
Metcon (Time)
For time:
Buy In: 25 T2B
- 10 Power Clean + Jerks (135, 95)
- 20 Burpees over the bar
- 10 Power Clean + Jerks
- 15 Burpees Over the Bar
- 10 Power Clean and Jerks
- 10 Burpees over the Bar
Cash-out: 25 T2B

L3: (115, 75)
L2: (95, 65) (Knee lifts)
L1: (75, 55) (Knee lifts) "
After Bash!
50-100 Banded Leg Curls


CrossFit


2016-07-28


UPCOMING EVENTS
-8/6: Pull-Up and Toes to Bar Clinic
-8/10: Session 3 of the MSCF Rowing Team
-8/20: Walden Pond WOD
Thursday
Warm-up
10Min: Dynamic Warm-up
Gymnastics
Alternating Tabata: Hollow Rocks + Arch Holds. 20:10 for 8 rounds.
Skill Work
Goat Training
EMOM 12:
ODD Mins: 30s of Work
EVEN Mins: 30s of Work

*Pick two skills you're not good at and spend 6:00 on each EMOM style. Keep sets small to reinforce good movement patterns
Metcon
Metcon (Time)
Time:
- Run 800 meters x 3 sets.
Rest 1:1

*Each set should be 75-80% Effort. All splits should be within 10s of each other.
Score = Slowest split
After Bash!
Farmer Carry: (200M AHAP)


CrossFit


2016-07-27


UPCOMING EVENTS
-7/23: CF Games Viewing Party, WOD, and BBQ
-8/6: Pull-Up and Toes to Bar Clinic
-8/10: Session 3 of the MSCF Rowing Team
-8/20: Walden Pond WOD
Wednesday
Warm-up
Light Turkish Get-ups
Accumulate 12-15 Reps each arm
*Spend no more than 8:00 on this.
Mobility
Lax Ball x 60s ea
- Pecs
- Scapula
Strength
1): Push Press (5 x 3 @80%. Reset one each rep. Rest 1:30)
2): Pull-ups (Warm-up Pull-ups )
Metcon
Angie-ish (Time)
For time:
- 150 Air Squats
- 100 Sit-ups
- 75 Push-ups
- 50 Pull-ups

*Scale Pull-ups/Volume as needed
Rx+:(C2B Pull-ups)
L1: (Ring Rows)
After Bash!
Banded Pushdown x 50-75 reps
Banded Pul-aparts x 50-75 reps


CrossFit


2016-07-26


UPCOMING EVENTS
-7/23: CF Games Viewing Party, WOD, and BBQ
-8/6: Pull-Up and Toes to Bar Clinic
-8/10: Session 3 of the MSCF Rowing Team
-8/20: Walden Pond WOD
Tuesday
Warm-up
100 meter run
Then:
7:00 Dynamic Warm-up
Then:
100 meter Run
Mobility
Myofascial Release on the calves using a lax ball. Spend 1-2 minutes each side.
Then:
Calf Stretch
Strength
1): DB/KB Front Rack Step-ups (3 x 6 ea. Rest 60s)
2): DB/KB Rows (3 x 10. Rest 60s)
3): Weighted Plank (3 x 20-30s. Rest 60s)
Metcon
Metcon (No Measure)
Every 3:00 x 6 Sets (18:00)
- Sledpush/pull x 30 second sprint
- 30-50 UB Double Unders
Cool Down
5:00 of Static Stretching
5:00 Foam Rolling


CrossFit


2016-07-25


UPCOMING EVENTS
-7/23: CF Games Viewing Party, WOD, and BBQ
-8/6: Pull-Up and Toes to Bar Clinic
-8/10: Session 3 of the MSCF Rowing Team
-8/20: Walden Pond WOD
Monday
Warm-up
Glute Activation
-10 Lunges in place pushing off heel
- 10 x-band walk to right
- 10 x-band walk left
- 10 x-band walk forward
- 10 x-band walk backward
Mobility
Pigeon Pose on a box: 1:00 ea. side
Strength
Back Squat


CrossFit


2016-07-24


UPCOMING EVENTS
-7/23: CF Games Viewing Party, WOD, and BBQ
-8/6: Pull-Up and Toes to Bar Clinic
-8/10: Session 3 of the MSCF Rowing Team
-8/20: Walden Pond WOD
Sunday
Warm-up
"Limber 11"
- Foam Roll IT Band
- Foam Roll Adductors
- SMR Glutes (lax ball)
- Bent-knee Iron Cross
- Rollovers into V-sits
- Rocking Frog stretch
- Fire Hydrant circles
- Mountain Climbers
- Cossack Squats
- Seated Piriformis stretch
- Rear Foot Elevated Hip - Flexor stretch

https://www.youtube.com/watch?v=FSSDLDhbacc
Skill Work
Skill Training
EMOM 12:
- ODD Mins: 30s of Work
- EVEN Mins: 30s of Work

*Pick two skills you're not good at and spend 6:00 on each EMOM style. Keep sets small, focus on good movement patterns.
Metcon
Metcon (3 Rounds for time)
3 Rounds of:
- Row 250 Meters
- Rest 1:00
- Row 500 Meters
- Rest 3:00

*Keep track of your splits one each row.
Cool Down
- 5:00 of Static Stretching
- 5:00 Foam Rolling


CrossFit


2016-07-23


UPCOMING EVENTS
-7/23: CF Games Viewing Party, WOD, and BBQ
-8/6: Pull-Up and Toes to Bar Clinic
-8/10: Session 3 of the MSCF Rowing Team
-8/20: Walden Pond WOD
Saturday
Warm-up
Coach Led- Dynamic Warm-up
Mobility
Foam roll, 10 pases ea.
- Thoracic Spine
- Lats
Skill Work
EMOM 10:
- ODD: 20s Pistol Practice
- EVEN: 20s Handstand Hold or Walk
Metcon
Metcon (Time)
For time: (25 Min Cap)
- 400m Run
- 30 Front Rack Reverse Lunges (95, 65) (total #)
- 60 Double Unders
- 400m Run
- 30 Burpees
- 60 Double Unders
- 400m Run
- 30 Pistols
- 60 Double Unders


CrossFit


2016-07-22


UPCOMING EVENTS
-7/23: CF Games Viewing Party, WOD, and BBQ
-8/6: Pull-Up and Toes to Bar Clinic
-8/10: Session 3 of the MSCF Rowing Team
-8/20: Walden Pond WOD
Friday
Warm-up
W. an empty barbell, 3 sets
- 10 deadlifts
- 10 back squats
- 10 Goodmornings
- 10 reverse lunges in place
*rest as needed"
Mobility
5 Min:
- Glute Activation (X-Band Walk 10 Steps ea. direction)
- Power Clean
- Sumo Dead Review
Strength
1): Power Clean (4 x 2 @85%, every 90s)
2): Speed Sumo Deadlift (6 x 3@70%, every 60s)
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 9
UB Complex of:
- 4 Deadlift (135, 95)
- 3 Power Clean (135, 95)
- 2 Hang Sq Cleans (135, 95)

*Each round must be done without dropping the bar. 7 Burpee penalty for any drops.
After Bash!
Max Distance UB Farmer Carry AHAP
As Heavy As Possible Max Distance in Meters. Reps = Meters


CrossFit


2016-07-21


UPCOMING EVENTS
-7/23: CF Games Viewing Party, WOD, and BBQ
-8/6: Pull-Up and Toes to Bar Clinic
-8/10: Session 3 of the MSCF Rowing Team
-8/20: Walden Pond WOD
Thursday
Warm-up
- Row 500m
- Coach Led Dynamic Warm-up
Gymnastics
Accumulate:
- L Sit: 1:00
- HS Hold: 1:00
- Hollow-rocks: 50-100 reps
Metcon
Metcon (AMRAP - Reps)
Teams of 3:
- 6:00 Max Cals Assault Bike or Max 200m Runs
- 6:00 Row for Calories
- 6:00 Sled Pulls
1 Cal = 1 Rep
10m pull = 1 Rep
After Bash!
Max Plank
Hold Plank until failure
Seconds = Reps


CrossFit


2016-07-20


UPCOMING EVENTS
-7/23: CF Games Viewing Party, WOD, and BBQ
-8/10: Session 3 of the MSCF Rowing Team
-8/20: Walden Pond WOD
Wednesday
Warm-up
2 sets, w. a empty barbell
- 8 Hang Muscle Clean
- 8 Shoulder Press
- 8 Bent-over Rows
- 10 Band Pull-aparts
- 20 Jumping Jacks
Rest 30-60s between sets
Mobility
Wallslides 2 x 8
*Arms at 90 degrees/ribs down
Strength
EMOM 12:
- Min 1: Neutral Grip DB Bench Press (or BB Bench) x 5, adding weight each set.
- Min 2: OH KB Carry x 50 ft
- Min 3: 1 TGU ea Arm
1): DB Bench Press (EMOM Min 1)
2): Overhead KB Carry (EMOM Min 2)
3): Turkish Get Up (EMOM Min 3)
Metcon
Metcon (Time)
For time: (12 Min Cap)
- 30 Wallballs (20, 14)
- 20 T2B
- 10 Power Snatch (135, 95)
- 20 T2B
- 30 Wallballs

*Goal of the Day: Complete both sets of wallballs UB.

L3: (115, 75)
L2: (14, 10) (Knee Lifts) (95, 65)
L1: (10, 8) (Knee Lifts) (20 Alt. DB Snatches)
After Bash!
- Ring Rows w. 2 ct pause at top: 3 x 8-10. Rest 60s.
- DB Tricep Extensions: 2 x 15. Rest 60s.


CrossFit


2016-07-19


UPCOMING EVENTS
-7/23: CF Games Viewing Party, WOD, and BBQ
-8/10: Session 3 of the MSCF Rowing Team
-8/20: Walden Pond WOD
Tuesday
Warm-up
Abmat Pizza Game (2 burpee penalty for drops)
+
- 20 Air Squats
- 20 Sit-ups
- 20 Walking Lunges
- 20 Supermans
Mobility
Foam roll, 10 pases ea.
- Quads
- IT Bands
- Thoracic Spine
- Lats
Strength
1a): Ring Rows (3 x 12 Rest 60s)
1b): Split Squat (Front foot elevated. 3 x 6 ea. Rest 60)
1c): Serratus Crunch (3 x 12 Rest 60s)
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 17
- 200m run
- 15 KBS (53, 35)
- 100m run
- 5 Strict Pull-ups

L3: (45, 25)
L2: (35, 20) (BA Pull-ups)
L1: (35, 20 Russian Swing) (10 Ring Rows
Cool Down
5:00 of Static Stretching


CrossFit


2016-07-18


UPCOMING EVENTS
-7/23: CF Games Viewing Party, WOD, and BBQ
-8/10: Session 3 of the MSCF Rowing Team
-8/20: Walden Pond WOD
Monday
Warm-up
Coach led dynamic warm-up
Mobility
Glute activation
Strength
Deadlift (Touch'n Go 5 x 5 Adding Weight ea. set Rest 2min)
Metcon


CrossFit


2016-07-17


UPCOMING EVENTS
-7/23: CF Games Viewing Party, WOD, and BBQ
-8/10: Session 3 of the MSCF Rowing Team
-8/20: Walden Pond WOD
Sunday
Warm-up
"Limber 11"
- Foam Roll IT Band
- Foam Roll Adductors
- SMR Glutes (lax ball)
- Bent-knee Iron Cross
- Rollovers into V-sits
- Rocking Frog stretch
- Fire Hydrant circles
- Mountain Climbers
- Cossack Squats
- Seated Piriformis stretch
- Rear Foot Elevated Hip - Flexor stretch

https://www.youtube.com/watch?v=FSSDLDhbacc
Strength
1a): DB Walking Lunges (3 x 12. Rest 60s.)
1b): 1-arm DB Row (3 x 12 ea. Rest 60s.)
1c): Russian Twists (3 x 20. Rest 60s.)
Metcon
Metcon (Time)
3 Rounds of:
- Run 200 Meters
- Rest 1:00
- Run 400 meters
- Rest 3:00
*Keep track of your splits one each run.
Cool Down
5:00 of Static Stretching
5:00 Foam Rolling "


CrossFit


2016-07-16


UPCOMING EVENTS
-7/23: CF Games Viewing Party, WOD, and BBQ
-8/10: Session 3 of the MSCF Rowing Team
-8/20: Walden Pond WOD
Saturday
Warm-up
15:00 Min Dynamic Warm-up
Skill Work
10:00 Movement Review
Strength
EMOM 10:
- ODD: 3 Hang Power Cleans, adding weight ea. set. Pause at hang position for 2 ct.
- EVEN: 20s Handstand Hold or Walk
Odd): Hang Power Clean (5 x 3 Add Weight ea. set. Pause at hang for 2.)
Even): Handstand Holds (20s Hold )
Metcon
Metcon (Time)
10 RFT w. a partner:
- 10 Thrusters (135, 95)
- 10 Burpees
- 10 Pull-ups
- 10 Calorie on the Rower or Assault Bike
*One athlete complets full round.

L3: (115, 75)
L2: (95, 65)
L1: (75, 55) "
After Bash!
High fives all around


CrossFit


2016-07-15


UPCOMING EVENTS
-7/23: CF Games Viewing Party, WOD, and BBQ
-8/10: Session 3 of the MSCF Rowing Team
-8/20: Walden Pond WOD
Friday
Warm-up
8:00 min w. an empty barbell 2 sets:
- 10 deadlifts
- 10 back squats
- 10 Goodmornings
- 10 reverse lunges in place
*rest as needed
7 min
- Glute Activation
- 2 x 10 Deadbugs full exhale at bottom
Strength
1): Power Clean ( 4 x 2 @80%, every 90s. Reset on each rep. )
2): Speed Sumo Deadlift (8 x 3@65%, every 60s. )
Metcon
Metcon (Time)
For time:
15-12-9-6-3
- Deadlifts (185, 125)
- Box Jumps Overs (24, 20)
- 30s Assault Bike after each set.
Rest 2:00 after each set.

Rx+:(225, 155)
L3: (155, 105)
L2: (135, 95) (20, 15)
L1: (115, 75) (20, 15 Step-ups) "
After Bash!
100 Banded Leg Curls each leg


CrossFit


2016-07-14


UPCOMING EVENTS
-7/23: CF Games Viewing Party, WOD, and BBQ
-8/10: Session 3 of the MSCF Rowing Team
-8/20: Walden Pond WOD
Thursday
Warm-up
AMRAP 8:
- Run or Row 200 meters
- 30 Single Unders
- 20 Shoulder Taps
- 10 Air Squats

Dynamic Stretching
Gymnastics
15:00 to work on:
- Handstands
- Hollow Holds
- Pistols
Metcon
Metcon (Time)
For time w. a partner:
- 200 Meter Farmer Carry, (70, 53)
- 200 Air Squats
- 200 Meter Farmer Carry
- 200 Walking Lunges
- 200 Meter Farmer Carry
- 200 Mountain Climbers (2 ct, R + L =1)
- 200 Meter Farmer Carry

*One person works a time. Split as needed.
Cool Down
5:00 of static stretching or tissue work with lax ball


CrossFit


2016-07-13


UPCOMING EVENTS
-7/23: CF Games Viewing Party, WOD, and BBQ
-8/10: Session 3 of the MSCF Rowing Team
-8/20: Walden Pond WOD
Wednesday
Warm-up
2 Sets of:
- 8 Hang Muscle Clean
- 8 Shoulder Press
- 8 Bent-over Rows
- 10 Band Pull-aparts
- 20 Jumping Jacks
Mobility
Three way Banded Shoulder/Lat Stretch x 20s ea.
Strength
Perform either HSPU or Strict Shoulder Press.
1): Wide Pull Ups ( Strict Wide Grip Pull-ups: 5 x 4-6. Rest 1:30.)
2a): Handstand Push-ups (Strict HSPU 5 x 4-6)
2b): Shoulder Press (Strict Shd Press: 5 x 4-6. Add weight)
Metcon
Metcon (Time)
3 RFT:
- 50 Double Unders
- 25 KBS (53, 35)

Rx+:(UB DU's) (70, 53)
L2: (40 Singles) (45, 25)
L1: (30 Singles) (35, 25)
After Bash!
100 Banded Pushdowns


CrossFit


2016-07-12


UPCOMING EVENTS
-7/23: CF Games Viewing Party, WOD, and BBQ
-8/10: Session 3 of the MSCF Rowing Team
-8/20: Walden Pond WOD
Tuesday
Warm-up
Light Sledpushes x 4 sets
Between sets:
- 10 Sit-ups
- 10 Supermans
Mobility
Foam Roll, 10 passes each:
- Quads
- IT Bands
- Lats
- Thoracic Spine
Strength
1a): Sled Push (Moderate weight: 4 x 60 yards. Rest 60s.)
1b): Front Rack Kettlebell Carry ( 4 x 60 yards. Rest 60s. )
Metcon
Metcon (Time)
Once every 5:00 for 5 sets:
- Run 400 Meters
- 20 Air Squats
- 10 T2B

L2: (Knee lifts)
L1: (2:00 of Running) (15 Air Squats) (Knee lifts)

Score total working time.
After Bash!
100 Banded Pull aparts


CrossFit


2016-07-11


UPCOMING EVENTS
-7/23: CF Games Viewing Party, WOD, and BBQ
-8/10: Session 3 of the MSCF Rowing Team
-8/20: Walden Pond WOD
Monday
Warm-up
Coach Led Dynamic Warm-Up
Skill Work
Power Clean Progression
Strength
1): Paused Front Squat (Work up to a heavy single. Rest 90s-120s)
3 count pause at the bottom
2): Good Mornings (3-4 x 8. Rest 60s.)
Metcon


CrossFit


2016-07-10


UPCOMING EVENTS
-7/23: CF Games Viewing Party, WOD, and BBQ
-8/10: Session 3 of the MSCF Rowing Team
-8/20: Walden Pond WOD
Sunday
Warm-up
10 Min: Dynamic Warm-up
Mobility
Foam Roll 10 passes each
- Lats
- Quads
- IT Bands
- Thoracic Spine
Strength
- If you're training your 4th or 5th day this week take it easy today and concentrate on perfect movement patterns
1a): DB Split Squats: ( 3 x 10 ea. Rest 60s.)
1b): Single Leg RDL: ( 3 x 10 ea. Rest 60s.)
1c): Farmer Carry: (3 x 150 ft. Rest 60s.)
Metcon
Metcon (Time)
3 RFT:
- 10 Strict Pull-ups
- 20 Sit-ups
- 30 Air Squats
- 40 Double Unders
Cool Down
- 5:00 of Static Stretching
- 5:00 Foam Rolling "


CrossFit


2016-07-09


UPCOMING EVENTS
-7/23: CF Games Viewing Party, WOD, and BBQ
-8/10: Session 3 of the MSCF Rowing Team
-8/20: Walden Pond WOD
Saturday
Warm-up
Coach's Choice Dynamic Warm-up
Soft tissue work with lax ball or foam roller
Skill Work
Hang Power Snatch Progression
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 25 w. a partner:
- 22 Power Snatches (95, 65)
- 22 OHS (95, 65)
- Run 400 meters
*One person works. Split work as needed.

L3: (75, 55)
L2: (65, 35)
L1: (45, 25) "
After Bash!
- 5:00 of Static Stretching
- 5:00 Foam Rolling "


CrossFit


2016-07-08


Friday
Warm-up
5:00 light shuttle jog including:
- 20 Walking Lunges
- 20 Supermans
- 20 Jumping Jacks
- 20 Sit-ups
- 20 Push-ups
Skill Work
- Power Clean & Jerk Review
Strength
1): Power Clean (3 x 3 @75% every 90s. Reset on each rep. )
2): Speed Sumo Deadlift (8 x 3 @60%, every 60s. )
Metcon
Metcon (Time)
5 RFT:
- 15 Front Squats (135, 95)
- 10 Burpees
- 5 Clean and Jerks (135, 95)
After Bash!
- 50-100 Banded Leg Curls


CrossFit


2016-07-07


Thursday
Warm-up
"Limber 11"
- Foam Roll IT Band
- Foam Roll Adductors
- SMR Glutes (lax ball)
- Bent-knee Iron Cross
- Rollovers into V-sits
- Rocking Frog stretch
- Fire Hydrant circles
- Mountain Climbers
- Cossack Squats
- Seated Piriformis stretch
- Rear Foot Elevated Hip - Flexor stretch

https://www.youtube.com/watch?v=FSSDLDhbacc
Skill Work
Skill Training
EMOM 12:
- ODD Mins: 30s of Work
- EVEN Mins: 30s of Work

*Pick two skills you're not good at and spend 6:00 on each EMOM style. Keep sets small to reinforce good movement patterns.
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 20:
- 25 Calorie Row
- 20 DB Step-ups (25, 20)
- 15 Push-ups
- 1 Rope Climb
Cool Down
- 5:00 of Static Stretching
- 5:00 Foam Rolling "


CrossFit


2016-07-06


Wednesday
Warm-up
8 Min: Light Turkish Get-ups
- Accumulate 12-15 Reps each arm
Mobility
Lax Ball x 20s ea
- Pecs
- Scapular
Strength
Push Press (Work up to a heavy 3. Reset on each rep. Rest 1:3)
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 10 asending reps:
- 3 Overhead Squats (95, 65)
- 3 Pull-ups
- 6 OHS
- 6 Pull-ups
- 9
- 9

Rx+ (C2B Pull-ups)
L3: (75, 55)
L2: (65, 35) (BA Pull-ups)
L1: (65, 35 Front Sq in place of OHS) (Ring Rows)
After Bash!
- Close Grip/Diamond Push-ups: 3 x 12-15. Rest 60s.


CrossFit


2016-07-05


Tuesday
Warm-up
- "Roxanne"
Mobility
Foam Roll 10 passes each
- Lats
- IT Bands
- Thoracic Spine
Strength
1): DB/KB Front Rack Step-ups (3 x 6 ea. leg. Rest 60s. )
2): DB/KB Rows (3 x 10 ea. arm. Rest 60s.)
3): Weighted Plank (3 x 20-30s. Rest 60s)
Metcon
Metcon (Time)
For time:
-Row 1k
Then:
- 3 Rounds of:
- 50 Double Unders
- 25 Abmat Sit-ups
Then:
- Row 1k
Cool Down
- 5:00 of Static Stretching
- 5:00 Foam Rolling


CrossFit


2016-07-04


Monday
Warm-up
- Athletes warm-up
- Power Clean Review
Metcon
Metcon (AMRAP - Rounds and Reps)
“241st U.S. Army’s Birthday WOD"
AMRAP in 60 minutes of:
- 17 Power Cleans 135/95#
- 75 Air Squats
- Unload the barbell and carry it 200 meters away. Return to the plates and carry one of them to the barbell. Retrieve the second plate, and carry it forward and reload barbell for the next round.

This is a partner workout but can be completed as an individual.


CrossFit


2016-07-03


Sunday
Warm-up
Limber 11
"Limber 11"
- Foam Roll IT Band
- Foam Roll Adductors
- SMR Glutes (lax ball)
- Bent-knee Iron Cross
- Rollovers into V-sits
- Rocking Frog stretch
- Fire Hydrant circles
- Mountain Climbers
- Cossack Squats
- Seated Piriformis stretch
- Rear Foot Elevated Hip - Flexor stretch

https://www.youtube.com/watch?v=FSSDLDhbacc
Skill Work
EMOM 12:
- ODD Mins: 30s of Work
- EVEN Mins: 30s of Work

Pick two skills you're not good at and spend 6:00 on each EMOM style. Keep sets small to reinforce good movement patterns
Metcon
Metcon (Weight)
Every 2:00 Minutes for 10 sets:
Prowler Push or sled pull (light) x 80 Meters
Cool Down
5:00 of Static Stretching
5:00 Foam Rolling


CrossFit


2016-07-02


Saturday
Warm-up
Coach Lead Dynamic Warm-up
Mobility
Lax Ball on x 30s each:
- Calves
- Quads
- Hamstrings "
Metcon
Jerry (Time)
For Time:
1-Mile Run
2k Row
1-Mile Run
In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.
To learn more about Jerry click here
Scaling:
- 800m
- 1k
- 800m
Cool Down
Static Stretch Calves, Quads, Achilles


CrossFit


2016-07-01


Friday
Warm-up
Coach Lead Dynamic Warm-up
Strength
1): Wide Stance (sumo) Back Squat to Box (8 x 2 @70%, every 60s. )
2): Overhead Squat (3 x 5, adding each set. Rest 60s.)
Metcon
Metcon (Time)
For time:
21-15-9
- Overhead Squats (115, 75)
- Pull-ups

Rx+:(135, 95) (C2B Pull-ups)
L3: (95, 65)
L2: (75, 55) (Assisted Pull-ups)
L1: (65, 35 Front Sq) (Ring Rows) "
After Bash!
- 50-100 Banded Leg Curls
- 50 Bent-over supinated grip rows


CrossFit


2016-06-30


Thursday
Warm-up
Coach lead dynamic warm-up
Strength
1a):
- Double KB Front Rack Carry: 4 x 100 ft. Rest 60s.
1b):
- Rope Climb Technique: 4 x 1:00 "
Metcon
Metcon (Time)
AMRAP 16:
- 100m Farmer Carry AHAP
- 50 Double Unders
- 25 Air Squats
Cool Down
Lax Ball on calves x 1:00 each.


CrossFit


2016-06-29


Wednesday
Warm-up
Coach Lead:
- 10 PVC Pass Throughs
- 10 PVC Around the world (5 ea. direction)

Then:
2 Rds of:
- 10 Scapular Push-ups
- 10 Band Pull-aparts
- 10 Yoga Push-ups
Mobility
Light Hammer Curls with DB's or KBs to get biceps warm.
Strength
Weighted Close Grip Chin-up (1 x 1 or 5 x 5)
10 min to work up to a : 1RM or 5 x 5 @BW or 5 x 5 partner assisted.
Lots of options for adding weight for chin-up. Weight vest, med ball between knees, dumbbell between feet, weight belt, chains, etc.
Metcon
Metcon (Time)
For time
15-12-9-6-3 of:
- Power Cleans (135, 95)
- T2B
- Push-ups

L3: (115, 75)
L2: (95, 65) (Knee lifts)
L1: (75, 55) (Sit-ups) (Knee push-ups)
After Bash!
- 50-100 Banded Pushdowns
- 50-100 Banded Pull-aparts"


CrossFit


2016-06-28


Tuesday
Warm-up
Coach lead dynamic warm-up
Strength
1):
TGU: Accumulate 20 reps (total) working up in weight as technique allows.
2):
Ring Rows: Accumulate 50 reps
Metcon
Metcon (No Measure)
EMOM 18:00
- ODD: 10 Cals on Erg
- EVEN: 10 Burpees

L2: (8 cal/reps each)
L1: (5-7 cal/reps each)
Cool Down
Static Stretching


CrossFit


2016-06-27


Monday
Warm-up
2 x 20M each
- Butt Kickers
- Back peddle
- High Knees
- Soldier Kicks
- Walking Lunges w. a twist
- Karaoke Cross-overs
- Jumping Jack Shuffle
- Broad Jumps


CrossFit


2016-06-26


Sunday
Warm-up
"Limber 11"
- Foam Roll IT Band
- Foam Roll Adductors
- SMR Glutes (lax ball)
- Bent-knee Iron Cross
- Rollovers into V-sits
- Rocking Frog stretch
- Fire Hydrant circles
- Mountain Climbers
- Cossack Squats
- Seated Piriformis stretch
- Rear Foot Elevated Hip - Flexor stretch

https://www.youtube.com/watch?v=FSSDLDhbacc
Skill Work
5:00 Min
- Athlete's Choice Warm up one Olympic Lift.

10:00 Min EMOM
- 3 reps with light loads practicing perfect technique
Metcon
Metcon (Time)
5 RFT:
- 20 Mountain Climbers
- 20 Walking OH Lunges (45, 25)
- 20 Sit-ups
Cool Down
5:00 ea. of:
- Static Stretching
- Foam Rolling


CrossFit


2016-06-25


Saturday
Warm-up
15:00 Min
- Coaches Choice
Mobility
5:00 Min
- Soft tissue work with foam roller or lax ball
Skill Work
Review + Warm-up Curtis P's.
1 Rep is:
- 1 Power Clean
- 1 Front lunge each leg
- 1 Push Press
Metcon
Metcon (Time)
5 RFT with a parnter:
- 400 meter run with a medball (20, 14)
- 10 Curtis P's (115, 75)

Scaling
- L3: (95, 65)
- L2: (75, 55)
- L1: (65, 35) (No medball on run)
Split work however desired. One person works at a time. People will run 400 meters with the med ball together and hand-off ball however desired.
Cool Down
5:00 Min
- Static Stretching


CrossFit


2016-06-24


Friday
Warm-up
8:00 Min
- Dynamic Flexibility warm-up
Mobility
5:00 Min
- Foam Roll Adductors x 10 passes each
- 10 Wall Squats
Strength
1): Wide Stance (sumo) Back Squat to Box (10 x 2 @65%, every 60s.)
2): Seated Box Jumps (3 x 5. Rest 60s)
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 10:00 Min
- 10 Power Cleans (135, 95)
- 10 Burpee Box Jumps (24, 20)

*Scaling
- L3 (115#, 75#)
- L2 (95#, 55# - 20", 16")
- L1 (75#, 35# - Step ups)
After Bash!


CrossFit


2016-06-23


Thursday
Warm-up
100 ft. Each
- High Knees
- Butt Kickers
- Soldier Kicks
- Walking Lunges w. a twist
- Carioca
- Jumping Jack Shuffle
- Broad Jumps
- Back peddle
Mobility
Foam Roll 10 passes each
- Lats
- IT Bands
- Thoracic Spine
Strength
1): Max Broad Jump (Reps = Inches)
3 attempts
2): Max Double-Unders (AMRAP - Reps)
Max set of Unbroken Double-Unders
3): Max Distance UB Farmer Carry AHAP (1 x 1)
As Heavy As Possible Max Distance in Meters. Reps = Meters
Metcon
Metcon (Time)
- Row 2k or Run 1 Mile
- Rest 3:00
- Row 1k or Run 800m
- Rest 3:00
- Row 500m or Run 400m
Cool Down
5:00 of Static Stretching if time permits


CrossFit


2016-06-22


Wednesday
Warm-up
2 Sets of:
10 Band Pull-aparts
10 Band Pressdowns
5-10 Yoga Push-ups
Mobility
3-Way Banded Shoulder/Lat Stretch + 10 Passes rolling each Lat.
Strength
1): Strict Press (Heavy 3. Rest 2:00)
Work up to a heavy 3
2): Bent-over BB Rows (3 x 10 Rest 60s.)
Metcon
Metcon (Time)
3 RFT:
- 25 Wallballs (20, 14)
- 50 Double Unders
- 25 SDHP (53, 35)

Scaling
- L3: (45, 25) (30 DU's)
- L2: (14, 10) (1:00 of attempts) (35, 20)
- L1: (10, 8) (50 Singles) (30, 20)
After Bash!
Metcon (Time)
50-100 Push-ups AFAP


CrossFit


2016-06-21


Tuesday
Warm-up
2 Sets of at slow pace:
- 100m Shuttle Sprint
- 10 Hollow Rocks
- 100m Shuttle Sprint
- 10 Air Squats
- 100m Shuttle Sprint
- 10 Ring Rows or KB Rows
Mobility
Ankle Mobility + Strength/Metcon Movements
https://www.youtube.com/watch?v=-wGkunozB2U
Strength
1a): Reverse Lunge + RDL (3 x 6 ea. Rest 60s.)
1b): DB Bent Presses (3 x 6 ea. Rest 60s.)
1c): Banded High to Low Woodchop (3 x 8 ea. Rest 60s. )
Metcon
Metcon (Time)
5 Rounds:
- Run 200 meters
- 20 Russian Swings (70, 53)
- Run 200 meters
- 10 T2B
- Rest 2:00

Scaling
- L3: (53, 35)
- L2: (45, 25) (Knee Raises)
- L1: (100 meter runs) (35, 20) (Knee Raises)
Cool Down
- Foam Roll x 10 passes
- Stretch Hamstrings


CrossFit


2016-06-20


Monday
Warm-up
AMRAP 7:00 Min
- 5 Goblet Squats
- 5 Russian Swings Rt Arm
- 5 Burpees
- 5 Rus. Swing Left Arm
Mobility
Wall Squats: 2 x 5 @3311
*20s pigeon pose each side between sets
Strength
1 1/4 Front Squats
Work up to a heavy 3 rep set. Rest 2:30
Heavy 3 of 1 1/4 front squat. This is down all the way up to about parallel then down and up = 1 rep.
Metcon
Metcon (Time)
For time:
- 30 Calorie Row
- 30 Bar Facing Burpees
- 30 Hang Power Cleans (135, 95)

Scaling
- L3: (115, 75)
- L2: (95, 65)
- L1: (65, 35)
After Bash!
- BB Goodmornings: 3 x 8. Rest 60s.
- Russian Twists: 3 x 20. Rest 60s.


CrossFit


2016-06-19


Sunday
Warm-up
"Limber 11"
- Foam Roll IT Band
- Foam Roll Adductors
- SMR Glutes (lax ball)
- Bent-knee Iron Cross
- Rollovers into V-sits
- Rocking Frog stretch
- Fire Hydrant circles
- Mountain Climbers
- Cossack Squats
- Seated Piriformis stretch
- Rear Foot Elevated Hip - Flexor stretch

https://www.youtube.com/watch?v=FSSDLDhbacc
Skill Work
EMOM 12:00 of GOAT work
ODD Mins: 30s of Work
EVEN Mins: 30s of Work
*Pick two skills you're not good at and spend 6:00 on each EMOM style. Keep sets small to reinforce good movement patterns
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 20:
10 Calorie Row
10 Goblet Squats (53, 35)
10 Hang Pwr Cleans (115, 75)
10 S20H (115, 75)
If you're training your 4th or 5th day this week take it easy today on concentrate on perfect movements patterns otherwise look to maintain a consistent pace for the duration.
Cool Down
5:00 of Static Stretching
5:00 Foam Rolling


CrossFit


2016-06-18


Saturday
Warm-up
Coaches Choice.
Mobility
5-7:00 of athletes choice of tissue work.
Metcon
Get Set-up for Metcon, pair up, and warm-up all movements and work up to work weights.
Metcon (AMRAP - Rounds and Reps)
AMRAP 30 with a parnter:
10 Thrusters (135, 95)
200m Run
20 Burpee Box Jumps (24, 20)
200m run
30 Pull-ups
200m run
40 Wallballs
200m Run
50 Deadlifts (135, 95)
People can split work however they like. This is a longer piece, don't go out too hot.
Cool Down
Static Stretch Total Body if time permits


CrossFit


2016-06-17


Friday
Warm-up
"Limber 11"
- Foam Roll IT Band
- Foam Roll Adductors
- SMR Glutes (lax ball)
- Bent-knee Iron Cross
- Rollovers into V-sits
- Rocking Frog stretch
- Fire Hydrant circles
- Mountain Climbers
- Cossack Squats
- Seated Piriformis stretch
- Rear Foot Elevated Hip - Flexor stretch

https://www.youtube.com/watch?v=FSSDLDhbacc
Strength
1): Wide Stance (sumo) Back Squat to Box (10 x 2 @60%, every 60s. )
2: Seated Box Jumps (3 x 5 Rest 60s between sets.)
Metcon
Metcon (Time)
5 RFT:
5 Power Cleans (115, 75)
7 Front Squats (115, 75)
9 T2B
L3: (95, 65)
L2: (75, 55) (Knee lifts)
L1: (65, 35) (Knee lifts)
After Bash!
1): Metcon (AMRAP - Reps)
Max Set of UB Double Unders
2): 50-100 Banded Leg Curls (Max Reps per set. Go to failure then rest.)


CrossFit


2016-06-16


Thursday
Warm-up
"Roxanne"
+ Include workout movements in your warm-up
1 set of:
Deadbugs x 10 reps
Hollow-Hold x 20s
Shoulder Taps x 20 total reps
Skill Work
EMOM 12:
ODD: 10-20s L-Sit
EVEN: Bottoms-up KB Carry x 50 ft. ea
Metcon
Metcon (Time)
4 Rds with a partner:
20 Renegade Rows
20 DB Front Rack Lunges
400m Run
*One person works. Split work/scale as needed
*20:00 Cap
After Bash!
Handstand Walk (Max Distance HS Walk)


CrossFit


2016-06-15


Wednesday
Warm-up
2 Sets of:
5 PVC Pass Throughs
5 PVC around the worlds ea.
5 Push-ups
20 Mtn. Climbers
Mobility
Foam Roll Lats x 10 passes each + Review TGU technique
Strength
1): Turkish Get Up (Accumulate 10 reps on each arm AHAP)
2): Ring Rows (3 x 10 (1 count at top))
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 10:
30 Double Unders
10 Hang Power Cleans and S20H (115, 75)
L3: (95, 65) (20 DU's)
L2: (75, 55) (30s of attempts)
L1: (65, 35 Push press) (30 Singles)
After Bash!
3 x 12-15 Rolling Tricep Extensions
3 x 20 Band Pull-parts


CrossFit


2016-06-14


Tuesday
Warm-up
AMRAP 7:00 Minutes
10 Walkings Lunges
10 Supermans
10 Hollow Rocks
10 Alt. Step ups on box
Mobility
3 Way Banded Shoulder/Lat Stretch x 20s each.
Skill Work
Accumulate:
50 Walking DB or KB Lunges
50 Hollow Rocks
1:00 HS Hold
Metcon
Metcon (Time)
For total time:
30-20-10
Goblet Squats (53, 35)
Box Jumps w. step down (24, 20)
Calorie Row
Rest 2:00
L2: (35, 25) (20, 15)
L1: (30, 20) (20, 16 alt. Step-ups)
Cool Down
Static stretching x 5:00. Prioriotize calves/hamstrings/lats if time permits


CrossFit


2016-06-13


Monday
Warm-up
10:00 Dynamic Warm-up
Mobility
Softball in Glute x 30s ea.
Strength
Clean and Jerk (6 x 2)
Add weight each set if form permits. Rest 90s between sets.

Nothing too heavy today with clean and jerks. More experienced people can work with some heavier loads (75-80%), but technique takes precendence.
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 8:
10 Deadlifts (225, 155)
10 Burpees
L3: (185, 125)
L2: (135, 95)
L1: (115, 75) (6 Burpees)
Try to go UB on Deadlifts for as long as possible and watch your breathing on the burpees.
After Bash!
50-100 Banded Leg Curls
Deadbug + Reverse Crunch: 3 x 10


CrossFit


2016-06-12


Sunday
Warm-up
"Limber 11"
- Foam Roll IT Band
- Foam Roll Adductors
- SMR Glutes (lax ball)
- Bent-knee Iron Cross
- Rollovers into V-sits
- Rocking Frog stretch
- Fire Hydrant circles
- Mountain Climbers
- Cossack Squats
- Seated Piriformis stretch
- Rear Foot Elevated Hip - Flexor stretch

https://www.youtube.com/watch?v=FSSDLDhbacc
Skill Work
Metcon (No Measure)
EMOM 12: GOAT WORK
ODD Mins: 30s of Work
EVEN Mins: 30s of Work
*Pick two skills you're not good at and spend 6:00 on each EMOM style. Keep sets small to reinforce good movement patterns
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 20:
10 Calorie Row
10 Goblet Squats (53, 35)
10 Hang Pwr Cleans (115, 75)
10 S20H (115, 75)
If you're training your 4th or 5th day this week take it easy today on concentrate on perfect movements patterns otherwise look to maintain a consistent pace for the duration
Cool Down
5:00 Static Stretching


CrossFit


2016-06-11


Saturday
Warm-up
10:00 Fun Game that includes some movement.
Mobility
5:00 foam rolling where you hurt the most
Skill Work
12:00 Workout Review + Warm-up + Set-up
Metcon
Metcon (Time)
For time with a partner:
"Glen"
30 Clean and Jerks (135, 95)
Run 1 Mile
10 Rope Climbs (or 50 strict chin-ups)
Run 1 Mile
100 Burpees
*One person works. Split however needed
L3: (115, 75)
L2: (95, 65)
L1: (65, 35)
*Modify running distances/volume as needed.
Cool Down
Stretching


CrossFit


2016-06-10


Friday
Warm-up
"Limber 11"
- Foam Roll IT Band
- Foam Roll Adductors
- SMR Glutes (lax ball)
- Bent-knee Iron Cross
- Rollovers into V-sits
- Rocking Frog stretch
- Fire Hydrant circles
- Mountain Climbers
- Cossack Squats
- Seated Piriformis stretch
- Rear Foot Elevated Hip - Flexor stretch

https://www.youtube.com/watch?v=FSSDLDhbacc
Strength
Speed Front Squat (8 x 2 @ 75%)
Apply 100% of your power to 75% of your max. Focus on generating acceleration in the bar.
Metcon
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
Wallballs (20, 14)
Run 100m + 20 Double Unders after each set.
After Bash!
Kettlebell Squat (3 x 8)


CrossFit


2016-06-09


Thursday


CrossFit


2016-06-08


Wednesday
Warm-up
3 Rounds of:
10 Air Squats
8 Push-ups
6 BB Rows
*Run 100 meters after each set.
Mobility
Mobility
Lax Ball on Pecs x 30s each
Floor Press (Work up to a 1RM)
Warm up 10,5,3 then 1, 1, 1...
2 Minutes of rest between heavy singles.
Strength
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 12:
7 Hang Pwr Cleans (115, 75)
7 S20H (115, 75)
7 T2B

L3: (95, 65)
L2: (75, 55) (Knee Lifts)
L1: (65, 35) (Knee Lifts)
After Bash!
50 Band Pull-aparts
50 Band Pushdowns
25 KB Side Bends each side.


CrossFit


2016-06-07


Tuesday
Warm-up
50 Jumping Jacks then,
2 Sets of:
10 Walking Lunges
10 Supermans
10 Push-ups
100m run
Mobility
Foam Roll x 10 passes each:
- Thoracic Spine
- Lats
Strength
1: Scottish Get-Up (4 x 4 AHAP)
Rest 60 secs between sets
2: Bottom's Up KB Waiter Carry (4 x 50 feet each arm)
Rest 60 secs between sets
Metcon
Metcon (Time)
5 Rounds
300 Meter Run
10 Burpees
10 Box Jump Overs (24, 20)
Rest 2:00
*Scale running distance as needed to maintain speed.*
Push the pace each set and look to maintain your splits. Score = slowest split.
After Bash!
Ring Rows: 3 x 10 (2 ct pause at top)


CrossFit


2016-06-06


Monday
Warm-up
Coach Led Dynamic Warmup
8 mins
Mobility
Foam Roll x 10 passes ea.
- Adductors
Pigeon Pose x 30s ea. side
Strength
Thruster (Work up to 1 rep max)
15 mins
rest 2 mins between heavy sets
Metcon
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
L2: (35) (Assisted Pull-ups)
L1: (25) (Ring Rows)

*12:00 Time Cap
After Bash!
Abs with a plate switch: 3 x 12. Rest 60s.
50-100 Banded Leg Curls


CrossFit


2016-06-05


Sunday
Warm-up
"Limber 11"
- Foam Roll IT Band
- Foam Roll Adductors
- SMR Glutes (lax ball)
- Bent-knee Iron Cross
- Rollovers into V-sits
- Rocking Frog stretch
- Fire Hydrant circles
- Mountain Climbers
- Cossack Squats
- Seated Piriformis stretch
- Rear Foot Elevated Hip - Flexor stretch

https://www.youtube.com/watch?v=FSSDLDhbacc
Skill Work
Metcon (No Measure)
Skill Training
EMOM 12:
- ODD Mins: 30s of Work
- EVEN Mins: 30s of Work

*Pick two skills you're not good at and spend 6:00 on each EMOM style. Keep sets small to reinforce good movement patterns
Metcon
Metcon (No Measure)
EMOM 20:
- 5 Pull-ups
- 7 Push-ups
- 9 Air Squats


CrossFit


2016-06-04


Saturday
Metcon
Hansen (Time)
5 Rounds for time:
30 Kettlebell Swings, 70#
30 Burpees
30 GHD Sit-ups
In honor of Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan.
To learn more about Hansen click here
DO NOT DO GHD SITUPS!!!!!!!!!!!!!!!!!!!!!!!!!!!


CrossFit


2016-06-03


Friday
Warm-up
Dynamic Warm-up
Coach led dynamic warmup
8 mins
Strength
Front Squat (8x3 @ 70% EMOM)
- Speed squats, keep each rep explosive, lower weight if needed
- Warm up to 70% then start the 8x3 sets
Skill Work
10 mins
Review Power Cleans
- Work up to working weight
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 3:
- 10 Hang Sq Cleans (75, 55)
- 10 SDHP (75, 55)
Rest 2:00 + Repeat
- Weights should be light enough to work for entire 3 mins
- This is a sprint
After Bash!
Russian Twists (3x20 rest 60s Use weight)


CrossFit


2016-06-02


Thursday
Warm-up
Coach's Choice: 8:00
Mobility
2x of:
- Pec Stretch Pull-up Rig x 30s ea.
- Ankle Mobility x 30s ea.

https://www.youtube.com/watch?v=-wGkunozB2U
Skill Work
5 Mins:
KB snatch Skills and Drills
5 mins:
Overhead Mobility
Strength
Metcon (Distance)
AMRAP 10
- Farmer's Carry AHAP
- See how heavy and Far you can get in 10 mins
- Can be done outside if nice
Metcon
Metcon (Time)
For time:
- Run 800 meters
- 50 Hollow-Rocks
- Run 800 Meters
- 50 Push-ups

*Scale as needed
800/600/400/200
50/40/30/20
800m run loop through the park if nice out or to corner of Cross/Washington st and back
After Bash!
5:00 of Static Stretching if time permits


CrossFit


2016-06-01


Wednesday
Warm-up
Abmat Pizza Game:
- Every drop = 5 Air Squats + 10 Mtn Climbers
https://www.youtube.com/watch?v=qqXpnyI4CvY
Mobility
Foal Roll x 10 Passes ea:
- Lats
- Thoracic Spine
Strength
1: Bench Press (9x3 @ 50% EMOM)
Speed bench Press
Change grip every 3 sets (3x3 close, 3x3, medium, 3x3 wide)
2: JM Press (w/ DBs) (3x12-15 Rest 60s)
Metcon
Metcon (Time)
4 RFT:
- 21 Wallballs (20, 14)
- 15 Deadlifts (155, 105)
- 9 Pull-ups

L3: (135, 95)
L2: (14, 10) (115, 75) (Assisted Pull-ups)
L1: (10, 8) (95, 65) (Ring Rows)
After Bash!
Metcon (No Measure)
- 50 Band Pull-aparts
- 50 Band Pushdowns
- 25 KB Side Bends each side


CrossFit


2016-05-31


Tuesday
Warm-up
Coach's Choice
Accessory Work
Double Front Rack KB Step up (3x6 each leg)
Dead Bugs (2x10)
Metcon


CrossFit


2016-05-30


Memorial Day MURPH workout and BBQ
-Monday May 30th
-WOD begins at 9a
-Bring your family to the BBQ after-party at 10:30a!
Monday
Metcon
Murph (Time)
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
3/4 Murph (Time)
For Time:
1200m Run
75 Pull-ups
150 Push-ups
200 Air Squats
1200m Run

If you have a 10-20# vest or body armor, wear it.
1/2 Murph (Time)
For Time:
800m Run
50 Pull-ups
100 Push-ups
150 Air Squats
800m Run
If you have a 10# vest or body armor, wear it.
1/4 Murph (Time)
For Time:
400m Run
25 Pull-ups
50 Push-ups
75 Air Squats
400m Run
If you have a 10# vest or body armor, wear it.


CrossFit


2016-05-29


Memorial Day MURPH workout and BBQ
-Monday May 30th
-WOD begins at 9a
-Bring your family to the BBQ after-party at 10:30a!
Sunday
Warm-up
Limber 11
"Limber 11"
- Foam Roll IT Band
- Foam Roll Adductors
- SMR Glutes (lax ball)
- Bent-knee Iron Cross
- Rollovers into V-sits
- Rocking Frog stretch
- Fire Hydrant circles
- Mountain Climbers
- Cossack Squats
- Seated Piriformis stretch
- Rear Foot Elevated Hip - Flexor stretch

https://www.youtube.com/watch?v=FSSDLDhbacc
Skill Work
Metcon (No Measure)
Oly Skill EMOM
Hang Power snatch
- 5:00 warm up
Then
EMOM 10:
- 3 reps with light loads practicing perfect technique
Metcon
Metcon (Time)
Aerobic Work/GPP
- Row 250m
- Farmer Carry x 200 ft
- Rest 2:00

- Row 500m
- Farmer Carry x 200 ft.
- Rest 2:00

- Row 750m
- Farmer Carry x 200 ft.
- Rest 2:00

- Row 1k
- Farmer Carry x 200 ft.

*Farmer Carry (70, 53)
200ft = Top of driveway and back
After Bash!
Metcon (No Measure)
5:00 of Static Stretching
5:00 Foam Rolling


CrossFit


2016-05-28


Memorial Day MURPH workout and BBQ
-Monday May 30th
-WOD begins at 9a
-Bring your family to the BBQ after-party at 10:30a!
Saturday
Warm-up
Three way Banded Shoulder/Lat Stretch x 20s ea.
Barbell Progressions + Warm-up for Strength/Metcon Movements
Strength
Metcon (No Measure)
EMOM 12:
- ODD: 3 Power Cleans @75%. Reset each rep. (No TNG)
- EVEN: 3 High Box Jumps, add height as needed.
Metcon
Metcon (AMRAP - Reps)
7:00 to complete:
- 400 meter run
Remaining time AMRAP:
- Clean and Jerk (135, 95)
Score = total reps

L3: (115, 75)
L2: (95, 65)
L1: (65, 35)
- Smooth pace on 400m run
- Try to complete all singles on clean and jerks without excessive rest between reps.
After Bash!
Metcon (No Measure)
- Weighted Plank: 3 x 30s AHAP
- 50-100 Banded Leg Curls


CrossFit


2016-05-27


Memorial Day MURPH workout and BBQ
-Monday May 30th
-WOD begins at 9a
-Bring your family to the BBQ after-party at 10:30a!
Friday
Warm-up
- 5 roll-over to split stretch
- 5 Lateral squats ea. leg
- Roll Triceps with barbell in rack to open up front rack postition
2 Rds
- Rd1: technique
- Rd 2: add a little bit of weight to the bar.

10:00 Mins
- 5 Deadlifts
- 5 Muscle Cleans
- 10s Pigeon Pose ea
- 5 Power Cleans
- 5 Jerks
- 10s Pigeon Pose ea.
Strength
Front Squat (8x3 @ 65% EMOM (Speed))
- Each rep should be explosive.
- Adjust loads if bar speed isn't there.
- There should be no "grinding of reps"
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 3:
- 30 Double Unders
- 20 OHS (75, 55)

Rest 3:00 + Repeat

L2: (20 DU's) (65, 35)
L1: (30 singles) (65, 35 Front Sq)
- OHS should be really light and able to be done UB for at least 2 rds.
- Athletes should not spend more than 30s on their double unders so scale accordingly.
After Bash!
Metcon (No Measure)
- Reverse Crunches: 3 x 12-15. Rest 60s.
- 50-100 Banded Leg Curls


CrossFit


2016-05-26


Memorial Day MURPH workout and BBQ
-Monday May 30th
-WOD begins at 9a
-Bring your family to the BBQ after-party at 10:30a!
Thursday
Warm-up
- Pec Stretch Pull-up Rig x 30s ea.
- Ankle Mobility x 30s ea.
2 sets
Skill Work
Metcon (No Measure)
GOAT Training:
- Pick One Gymnastics Skill and Superset it with one non-gymnastics skills.
- Spend 10:00 working on these going back and fourth between the two.
- Keep sets small to ensure good movement patterns.
Metcon
Metcon (Time)
With a partner:
- Row 1k
- 100 Walking Lunges
- Row 1k
- 100 KBS (53, 35)
- Row 1k
- 100 Burpees
- Split work however needed and have fun!
- Work with Someone New!
- Keep a consistent pace and strategy
throughout.
After Bash!
Metcon (No Measure)
- 50 ea. Banded Leg Curls
- 50 Banded pushdowns
- 50 Band Pull-aparts


CrossFit


2016-05-25


Memorial Day MURPH workout and BBQ
-Monday May 30th
-WOD begins at 9a
-Bring your family to the BBQ after-party at 10:30a!
Wednesday
Warm-up
Lax Ball, 30s ea. spot
- Pecs
- Scapular
- Triceps
With a barbell 2 sets of:
- 5 Strict Press
- 5 Bent-over Supinated Rows
- 5 Yoga Push-ups
- 5 Hang Power Cleans
Strength
Bench Press (9x3 @ 50% EMOM)
- Perform every 60s.
- Change grip every 3 sets (close, med, wide)
Metcon
Metcon (4 Rounds for time)
Every 5:00 x 4 Sets:

- 400 meter Run (or row)
- 10 Hang Power Clean + S20H (115, 75)
- 10 T2B

L3: (95, 65)
L2: (65, 35) (Knee raisees)
L1: (200-400m run) (S20H 95, 65) (Knee lifts)
- Challenging workout today.
- Athletes should have roughly 1:30 of rest.
- Scale weights as needed so you can maintain your pace each set.
After Bash!
1-arm DB Row (3x10-12 rest 60s)


CrossFit


2016-05-24


Memorial Day MURPH workout and BBQ
-Monday May 30th
-WOD begins at 9a
-Bring your family to the BBQ after-party at 10:30a!
Tuesday
Strength
1a: Turkish Get Up (3x3)
1b: DB Reverse Lunges (3x6 each side)
1c: Russian Twists (3x20)
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 4:
5 Pull-ups
10 Push-ups
10 Air Squats
Rest 1:00

AMRAP 4:
Burpee Box Jumps (24, 20)
Rest 1:00

AMRAP 4:
5 Pull-ups
10 Push-ups
10 Air Squats

*Scale as needed.


CrossFit


2016-05-23


Memorial Day MURPH workout and BBQ
-Monday May 30th
-WOD begins at 9a
-Bring your family to the BBQ after-party at 10:30a!
Monday
Warm-up
Coach's choice
10 min
Skill Work
Squat Clean Technique
Strength
Squat Clean (Work up to a 1 RM)
Warm up: 5-5-3-2-1...
20 mins total
rest 2:00 between heavy lifts
Metcon
Metcon (Time)
For time:
- 30 Power Cleans (155, 105)
- 30 Front Squats (155, 105)

L3: (135, 95)
L2: (115, 75)
L1: (95, 65)
- 10:00 of warm-up and prep before hitting this
- 10:00 Time Cap
After Bash!
Metcon (No Measure)
- Banded Low to High woodchops: 3 x 10 ea.
- 50-100 Banded Leg Curls


CrossFit


2016-05-22


Memorial Day MURPH workout and BBQ
-Monday May 30th
-WOD begins at 9a
-Bring your family to the BBQ after-party at 10:30a!
Sunday
Warm-up
Limber 11
"Limber 11"
- Foam Roll IT Band
- Foam Roll Adductors
- SMR Glutes (lax ball)
- Bent-knee Iron Cross
- Rollovers into V-sits
- Rocking Frog stretch
- Fire Hydrant circles
- Mountain Climbers
- Cossack Squats
- Seated Piriformis stretch
- Rear Foot Elevated Hip - Flexor stretch

https://www.youtube.com/watch?v=FSSDLDhbacc
Skill Work
Metcon (No Measure)
Skill Training
EMOM 12:
- ODD Mins: 30s of Work
- EVEN Mins: 30s of Work

*Pick two skills you're not good at and spend 6:00 on each EMOM style.
Keep sets small to reinforce good movement patterns
Metcon
Metcon (Time)
Chipper
For time:
- Row 1k
- 50 Air Squats
- 30 Push-ups

- Row 750m
- 40 Air Squats
- 20 Push-ups

- Row 500m
- 30 Air Squats
- 10 Push-ups
*Slow consistent pace on metcon. Don't try to "crush" this one just work on pacing.
Cool Down
5:00 of Static Stretching
5:00 Foam Rolling


CrossFit


2016-05-21


Memorial Day MURPH workout and BBQ
-Monday May 30th
-WOD begins at 9a
-Bring your family to the BBQ after-party at 10:30a!
Saturday
Warm-up
Coach's Choice
15 min
Skill Work
Movement Review/Warm-up
10:00 mins
- Burpee Pull up
- Wall balls
Metcon
Metcon (Time)
Teams of 2 for time:
Buy in:
- 1 Mile Run
Then,

"GI Jane"
- 100 Burpee Pull-ups
"Karen"
- 150 Wallballs (20, 14)

Then
Cash-out
- 1 Mile Run
30 min time cap


CrossFit


2016-05-20


Friday
Warm-up
Coach's Choice x 8min
Mobility
Foam Roll x 10 passes each:
- Thoracic Spine
- Lats
- Adductors
Strength
Back Squat (8x2 @ 70%, every 60s)
- Wide Stance Box Squat
- Warm up to 70%
5-5-3-3
40%-50%-60%-65%
Metcon
Metcon (AMRAP - Reps)
AMRAP 8, ascending reps:
- 2 OHS (95, 65)
- 2 KBS (70, 53)
- 4 OHS
- 4 KBS
... Cont.

L3: (75, 55) (53, 35)
L2: (65, 35) (45, 25)
L1: (65, 35 Fr Squat) (45, 25 Rus. Swing)
- choose weights you can perform big sets with
After Bash!
1A: DB Walking Lunges (3x12 steps, rest 60s)
1B: Banded Anti Rotation Chop (3 x 8 each side, Rest 60s)


CrossFit


2016-05-19


Thursday
Warm-up
Limber 11
"Limber 11"
- Foam Roll IT Band
- Foam Roll Adductors
- SMR Glutes (lax ball)
- Bent-knee Iron Cross
- Rollovers into V-sits
- Rocking Frog stretch
- Fire Hydrant circles
- Mountain Climbers
- Cossack Squats
- Seated Piriformis stretch
- Rear Foot Elevated Hip - Flexor stretch

https://www.youtube.com/watch?v=FSSDLDhbacc
Skill Work
Double-Unders (3x Max DU's)
3-5 min Practice then go for 3 sets of Max DU's
Metcon
Metcon (Time)
5 Rds of:
- Sled Push or pull x 80 yards (or 100m shuttle sprint)
- Hang Power Cleans x 10
- S20H x 10
Rest 2:00
- Sled weight should be light enough to sprint.
- Choose moderate weight for WOD.
- Can be done for effort rather than time
- S2OH = Shoulder to Overhead, Choose Press, push press, or push jerk
Mobility
5:00 of foam rolling calves, hamstrings, quads, lats


CrossFit


2016-05-18


Wednesday
Warm-up


CrossFit


2016-05-17


Tuesday
Mobility
Foam Roll 10 passes each
- Lats
- IT Bands
- Thoracic Spine
Warm-up
"Roxanne"
Jog around gym and everytime the song says "roxanne" do 1 burpee
Strength
1A: Split Squat (3x8 per leg)
Goblet style: Hold KB/DB in center
rest 60s
1B: Single Leg RDL (3x8 per leg)
Use KB
1C: Plank Complex (3x10s-10s-10s)
Left side, Right side, Elbow
rest 60s
Metcon
Metcon (3 Rounds for time)
Every 7:00 x 3 Sets (21:00)
Do AFAP
- Run 400 meters
- Row 400 meters
- 50 Double Unders
After Bash!
5:00 of Static Stretching


CrossFit


2016-05-16


Monday
Warm-up
Glute Activation
-10 Lunges in place pushing off heel
- 10 x-band walk to right
- 10 x-band walk left
- 10 x-band walk forward
- 10 x-band walk backward
Skill Work
Handstand Push-ups (5 min practice)
Strength
Power Clean (5-5-3-3-2-1-1-1)
- Spend 12:00 and work up a heavy set of 1
- Rest 1:30 between heavy lifts
Metcon
Diane (Time)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
Can sub 5 Wall Climbs for HSPU
L3: (185, 125)
L2: (155, 105) (3 Half Wall Climbs)
L1: (135, 95) (Knee Push-ups)
After Bash!
Russian Twists (3x20)
L3: on GHD
L2: W/ weight
L1: BW
Banded Leg Curls (1x 50-100 reps per leg)


CrossFit


2016-05-15


Sunday
Warm-up
Limber 11
"Limber 11"
- Foam Roll IT Band
- Foam Roll Adductors
- SMR Glutes (lax ball)
- Bent-knee Iron Cross
- Rollovers into V-sits
- Rocking Frog stretch
- Fire Hydrant circles
- Mountain Climbers
- Cossack Squats
- Seated Piriformis stretch
- Rear Foot Elevated Hip - Flexor stretch

https://www.youtube.com/watch?v=FSSDLDhbacc
Strength
1A: DB Reverse Lunges (3x12)
:60s Rest
1B: Ring Rows (3x8-10)
:60s Rest
1C: Weighted Sit-ups (3x12-15)
:60s Rest
Metcon
Metcon (5 Rounds for time)
Every 4:00 x 5 Sets:
Row 500 meters

*Max Effort Each set.
After Bash!
5:00 of Static Stretching
5:00 Foam Rolling


CrossFit


2016-05-14


Saturday
Warm-up
Dynamic Warm up
Skill Work
5 min Movement Review
Metcon
Metcon (AMRAP - Rounds and Reps)
PARTNER WOD

AMRAP 30
- 400 meter run
- 50 KBS (53, 35)
- 400 meter run
- 50 Goblet Squats (53, 35)

L1: Scale weights and distances as needed
- One person works at a time and split work as needed.

- Look to maintain same work/rest ratio throughout


CrossFit


2016-05-13


Friday
Warm-up
Coach's Choice
Accessory Work
- 10 Lateral Squats to open up adductors for squats
- Box Squat Review
Strength
Box Squat (10x2 @ 65%)
Wide Stance Box Squats:
10 x 2 @65%, every 60s.
Metcon
Metcon (Time)
5 RFT:
- Row 250m
- 10 Burpees
- 20 Wallballs (20, 14)

*Scale medball weight as needed
Goal is to complete all wallballs UB
After Bash!
Metcon (No Measure)
50-100 Banded Leg Curls each leg


CrossFit


2016-05-12


Thursday
Warm-up
Coach's Choice
8:00 of movement
Mobility
Tissue Work x 10 passes each
Accessory Work
1A: Farmer's Carry (4x 200' (AHAP))
Top of driveway and back = 200'

rest :60s
1B: L-Sit (4x 10-20s)
rest :60s
Metcon
Metcon (Time)
Chipper
For time:
- 100 Walking OH Lunges (45, 25)
- 75/50 Push-ups
- 50 Box Jumps w. step down (24, 20)
Lunges in 4 sets or less. This should be 15:00 or less. Scale push-ups to assisted or knee push-ups
Cool Down
5:00 Group Foam Rolling. Prioritize hamstrings, IT Bands, Quads, Lats.


CrossFit


2016-05-11


Wednesday
Warm-up
- 400m Run if weather permits (400m row)
- 10 Burpees
- 200m Run/Row
- 8 Burpees
- 100m Run
- 6 Burpees
Mobility
Lax Ball in Scapular + Pec:
20-30s ea. spot
Strength
Shoulder Press


CrossFit


2016-05-10


Tuesday
Warm-up
"Limber 11"
- Foam Roll IT Band
- Foam Roll Adductors
- SMR Glutes (lax ball)
- Bent-knee Iron Cross
- Rollovers into V-sits
- Rocking Frog stretch
- Fire Hydrant circles
- Mountain Climbers
- Cossack Squats
- Seated Piriformis stretch
- Rear Foot Elevated Hip - Flexor stretch

https://www.youtube.com/watch?v=FSSDLDhbacc
Strength
1a: DB Romainian Deadlifts (3x8)
Rest 60s
1b: DB Windmills (3x6 each side)
Rest 60s
Metcon
Metcon (Time)
4 Sets of:
- 400 meter run
- 10 Power Cleans (135, 95)
- 10 Burpees over the Bar
- Rest 3:00

L3: (115, 75)
L2: (95, 65)
L1: (200-400m run) (75, 55) (Reg Burpees)
Push your pace each round. Start out at about 75% and trying to increase your effort on each set. Use the rest to your advantage to improve your work output.


CrossFit


2016-05-09


Monday
Warm-up
Coach Led Dynamic Warm-up
Mobility
Pigeon Pose on Box x 1:00 each side
Strength
Back Squat (Heavy x2)
Back Squat:
Up to a heavy set 2 + 1 drop set.
For Drop Set:
Drop load by 20% and complete one set of max reps.
Rest 2-3:00
Back Squat (Drop Set x1)
Metcon
Metcon (Time)
For time:
- 21 Overhead Squats (95, 65)
- 15 Thrusters (95, 65)
- 9 OHS (95, 65)
Rest 4:00 + Repeat

L3: (75, 55)
L2: (65, 35)
L1: (45, 25 sub front sq for OHS)
don't overlook how challenging this piece is. More advanced athletes will be able to do this entire piece without putting the bar down.


CrossFit


2016-05-08


Sunday
Warm-up
Limber 11
"Limber 11"
- Foam Roll IT Band
- Foam Roll Adductors
- SMR Glutes (lax ball)
- Bent-knee Iron Cross
- Rollovers into V-sits
- Rocking Frog stretch
- Fire Hydrant circles
- Mountain Climbers
- Cossack Squats
- Seated Piriformis stretch
- Rear Foot Elevated Hip - Flexor stretch

https://www.youtube.com/watch?v=FSSDLDhbacc
Skill Work
Metcon (No Measure)
- Skill Training -
EMOM 12:
ODD Mins: 30s of Work
EVEN Mins: 30s of Work

*Pick two skills you're not good at and spend 6:00 on each EMOM style.
Keep sets small to reinforce good movement patterns
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 20:
- 20 Renegade Rows
- 20 Calorie Row
- 60 Double Unders
- 20 Air Squats
- 20 Alt. DB Snatches

* No RX weight, Choose appropriate weight for 20 mins of work
Cool Down
Metcon (No Measure)
5:00 of Static Stretching
5:00 Foam Rolling


CrossFit


2016-05-07


Saturday
Warm-up
Coach Led Dynamic Warm-up
Skill Work
Review of Hang Power Clean + Jerk
Strength
Metcon (Weight)
EMOM 14:

ODD Minutes: 1 Hang Power Clean + 1 Jerk
*Start at 50% and add weight each set.

EVEN: 10 Hollow-Rocks
Metcon
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here
Challenge yourself with the load you choose.
16:00 Time Cap
Cool Down
Metcon (No Measure)
5:00 of Group Static Stretching if time permits


CrossFit


2016-05-06


Friday
Warm-up
Dynamic Warm up: Coaches Choice
Focus: Glute activation and Hip Mobility
Strength


CrossFit


2016-05-05


Thursday
Warm-up
100 ft. Each
- High Knees
- Butt Kickers
- Soldier Kicks
- Walking Lunges w. a twist
- Karoake
- Jumping Jack Shuffle
- Broad Jumps
- Back peddle
- Lateral Movement
2 x 10 Deadbugs (core activation)
https://www.youtube.com/watch?v=5DPnGXAheqI
Gymnastics


CrossFit


2016-05-04


Wednesday
Warm-up
A:
20 Jumping Jacks
7 Bent-over Rows
7 Muscle Cleans
7 Front Squats
7 Push Press
20 Jumping Jacks
*Add some weight and repeat
Mobility


CrossFit


2016-05-03


Tuesday
Warm-up
Coach Led Dynamic Warm-up
Mobility


CrossFit


2016-05-02


Monday
Warm-up


CrossFit


2016-05-01


Sunday
Warm-up
Limber 11
Skill Work
Metcon (Weight)
Oly Skill EMOM
EMOM 10
-3 reps with light loads practicing perfect technique
Metcon
Metcon (Time)
5 RFT:
20 Mountain Climbers
20 Walking OH Lunges (45, 25)
20 Sit-ups


CrossFit


2016-04-30


Saturday
Strength
Jerk (Find heavy single in 15 min)
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 20:
15 Burpees
Run 400 meters
12 Hang Pwr Snatches (115, 75)
Run 400 meters
9 Bar Muscle-ups

L3: (95, 65) (12 C2B ea rd)
L2: (75, 55) (12 Assisted Pull-ups)
L1 Metcon:
AMRAP 20:
15 Burpees
Run 400-800m
15 Deadlifts (95, 65)
Run 400-800m
15 Ring Rows


CrossFit


2016-04-29


Friday
Strength
Power Clean + Front Squat (8 x 1+2)
Metcon
Metcon (Time)
3 RFT:
10 Clean and Jerk (135, 95)
15 T2B

L3: (115, 75)
L2: (95, 65) (Knee lifts)
L1: (65, 35) (15 Sit-ups after ea set)
After Bash!
KB Lunges: 3 x 6 ea. Rest 60s.
KB RDLs: 3 x 6 ea. Rest 60s.


CrossFit


2016-04-28


Thursday
Warm-up
9 Essential Movements of CrossFit:
10 reps of each
Metcon
Metcon (Weight)
Gymastics/GPP
AMRAP 14:
60m Farmer Carry
30s Handstand Hold
Metcon
Metcon (Time)
In 30:00 in teams of 3:
300 Double Unders
300 Walking OH Lunges (45, 25)
Remaining time max cals on the Erg

*One person works. Split work however desired/parition rounds.


CrossFit


2016-04-27


Wednesday
Warm-up
1) With an empty Barbell:
1 Rds of:
5 Strict Presses + 5 Push Press
10 Bent-over Rows
10 Hang Muscle Cleans
10 Squat Thrusts
*10 Wall slides after ea set

2) Light KB Curls 2 x 8
Strength
Chin-ups (Weighted 5 x 4)
Metcon
Metcon (AMRAP - Reps)
4 Rds of 30 work/30 rest:
1a) Wallballs (20, 14)
1b) Box Jumps (24, 20)
1c) Burpees
1d) Ball Slams
After Bash!
KB 1-Arm Rows: 3 x 10-12 ea. Rest 60s.
BB Tricep Extensions: 3 x 12-15. Rest 60s.


CrossFit


2016-04-26


Tuesday
Strength
KB Reverse Lunge (3 x 6 each)
Single Leg RDL (3 x 6 each)
KB Half Kneeling Single Arm Press
Metcon
Metcon (Time)
"4 RFT:
400 Meter Run
25 KBS (53, 35)

L3: (45, 35)
L2: (35, 25)
L1: (200m run) (35, 25 Rus. Swing)


CrossFit


2016-04-25


Monday
Warm-up
Limber 11

10 PVC Pass Through +10 OHS
Strength
Overhead Squat (5 x 3 @ 75% of Snatch Rest 90 seconds)
Metcon
Metcon (AMRAP - Reps)
AMRAP 7 ascending reps:
1 Power Clean (115, 75)
1 Hang Sq Clean (115, 75)
1 S20H (115, 75)

L3: (95, 65)
L2: (75, 55)
L1: (65, 35)
After Bash!
-50-100 Banded Leg Curls
-3 x 10 Abs with plate


CrossFit


2016-04-24


Sunday
Warm-up
Limber 11
Skill Work
Metcon (No Measure)
Gymnastic Skill Training
EMOM 12:
ODD Mins: 30s of Work
EVEN Mins: 30s of Work
*Choose a gymnastic move such as: HSPU, MU, Pull up, Push up etc
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 20:
10 Calorie Row
10 Goblet Squats (53, 35)
10 Hang Pwr Cleans (115, 75)
10 HR Push-ups


CrossFit


2016-04-23


Saturday
Strength
Jerk (8 x 2 @ 80% every 60 seconds)
Metcon
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Scaling
L2: (45, 35) (Assisted Pull-ups)
L1: (35, 25) (Ring Rows) (Scale run distance if needed)
*18:00 Cap


CrossFit


2016-04-22


Friday
Warm-up
Dynamic Movement x 8:00

Glute Activation + Deadlift/Box Jump Review
10 steps in each direction
Strength
Speed Pull Sumo Deadlift (8 x 2 @ 70%)
Seated Box Jumps (3 x 5 Rest 60 seconds)
Metcon
Metcon (Time)
5 RFT:
10 Power Snatches (75, 55)
10 Burpees over the Bar

L3: (65, 45)
L2: (55, 35)
L1 Metcon:
4 RFT:
10 Deadlifts (95, 65)
10 Burpees
After Bash!
Side planks (3 x 30 seconds each)


CrossFit


2016-04-21


Thursday
Strength
Sled Push (4 rounds of 40m sprints (Light load))
Farmer's Carry (4 Rounds x 30m)
Metcon
Metcon (AMRAP - Rounds and Reps)
4 Rounds of 3min AMRAP
*1 min rest between rounds

Run 200 meters
12 Thrusters (95, 65)

L3: (75, 55)
L2: (65, 45)
L1: (55, 35)


CrossFit


2016-04-20


Wednesday
Warm-up
2 Sets With a barbell:
10 Strict Press
8 Push Press
6 Barbell Curls
4 Jerks
*10 Band Pushdowns
*10 Band Pull-aparts

Lax Ball, 30s ea. spot
- Pecs
- Scapular
- Triceps
Strength
Turkish Get Up (Accumulate 20 in 10 min)
Metcon
Metcon (AMRAP - Rounds and Reps)
With a partner:
AMRAP 17:
30 Calorie Row
60 Double Unders
30 Push-ups
60 Double Unders
30 Sit-ups
*One person works at a time.
After Bash!
100 Banded Push downs


CrossFit


2016-04-19


Tuesday
Warm-up
2 Rounds of:
10 Walking Lunges
10 Push Presses empty bar
10 Russian Swings
10 Supermans
10 Air Squats
10 Step-ups
Strength
KB Reverse Lunge (3 x 6 each Rest 60 seconds)
1-arm DB Row (3 x 8-10 each)
Standing DB Side Bend (3 x 8 each)
Focus is on obliques.
Hold DB in left hand, then perform side bend, try reaching right hand to right knee and queeze right oblique. Repeat on other side
Metcon
Nasty Girls (Time)
3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
Scaling
L3: (115, 75) (Reg Pull-ups)
L2: (95, 65) (Assisted Pull-ups)
L1: (65, 35) (10 Ring Rows per rd)

*10 min cap*


CrossFit


2016-04-18


NO MORNING CLASSES Monday 4/18, Evening classes are still on! Go Cheer on Our marathon Athletes!
Monday
Metcon
Filthy Fifty (Time)
For Time:
50 Box jumps, 24"
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders


CrossFit


2016-04-17


NO MORNING CLASSES Monday 4/18, Evening classes are still on! Go Cheer on Our marathon Athletes!
Sunday
Warm-up
"Limber 11"
Strength
DB Walking Lunges (3 x 12)
3 x 12
1-arm DB Row (3 x 12)
Russian Twists (3 x 20)
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 21:
10 Calorie Row
15 Power Snatches (75, 55)
20 Air Squats
25 Sit-ups
Cool Down
5:00 of Static Stretching
5:00 Foam Rolling


CrossFit


2016-04-16


NO MORNING CLASSES Monday 4/18, Evening classes are still on! Go Cheer on Our marathon Athletes!
Saturday
Warm-up
Abmat Pizza game
*2 Burpee penalty for drops

Tissue Work, 10 pases each.
- Lats
- Thoracic Spine
- Quads
- Adductors
Weightlifting
Jerk (10 x 1 @ 75% every 60s)
Metcon
Metcon (Time)
5 RFT:
200 meter run
2 Rope Climbs (or 7 Strict Chin-ups)
12 DB Thrusters
*Scale weights as needed and use assisted chin-ups if needed.
20:00 Cap


CrossFit


2016-04-15


4 Week Team Nutrition Challenge Starting April 1st. Registration will be up soon!
Friday
Warm-up
Joe DeFrancos Limber 11

Glute Activation + Deadlift/Box Jump Review
10 steps in each direction
Spend no more than 5:00 on this
Strength
Speed Pull Sumo Deadlift (10 x 2 @ 65% every 60s)
Seated Box Jumps (3 x 5 every 60s)
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 8:
8 Hang Power Cleans (115, 75)
8 Burpee Box Jumps (24, 20)

L3: (95, 65)
L2: (75, 55) (20, 15)
L1: (65, 35)
Accessory Work
50-100 Banded Leg Curls
3 x 20 Russian Twists


CrossFit


2016-04-14


4 Week Team Nutrition Challenge Starting April 1st. Registration will be up soon!
Thursday
Warm-up
Circle everyone up:
Go through about 20 exercises
10 reps ea. let class choose

Pec Stretc Pull-up Rig x 30s ea.
Ankle Mobility x 30s ea.
2 sets
Skill Work
Metcon (Weight)
Gymnastics/GPP
EMOM 10:
ODD: 30s Cycling Hang Pwr Cleans
EVEN: 30s of HS Hold

*Don't go to heavy with Power Cleans
Metcon
Metcon (Time)
5 Rds of:
KB Front Squat x 7 on rt arm
KB Front Squat x 7 on left arm
KB Swing x 7 right arm
KB Swing x 7 left arm
Turkigh Get-up x 3 ea.
Rest 1:00 between rounds
*Scale weights as needed
After Bash!
Metcon (Time)
Plank OFF: Who can hold the longest plank


CrossFit


2016-04-13


4 Week Team Nutrition Challenge Starting April 1st. Registration will be up soon!
Wednesday
Warm-up
5-4-3-2-1
Walkout + push-up
+
tabata:
Double Unders

Accumulate:
30 Band pull-aparts
30 Band push-downs
Strength
Close Grip Bench Press (5 x 5)
Add weigh each set
Strict C2B Pull ups (3 x 5-6)
Metcon
Metcon (Time)
3 Sets, Rest 3:00
Row 500 or Run 400
10 S20H (135, 95)
20 T2B
30 Push-ups

L3: (115, 75)
L2: (95, 65)
L1: (300m Row) (65, 35) (20 Sit-ups) (20 Knee Push-ups)
Accessory Work
Bent-over Lateral Raises: (2 x 15-20)


CrossFit


2016-04-12


4 Week Team Nutrition Challenge Starting April 1st. Registration will be up soon!
Tuesday
Warm-up
With a partner:
400m medball run
-10 Medball tosses moving laterally
- 20 Partner Wallballs
- 10 medball chest passes
400m medball run

Foam roll, 10 pases ea.
- IT Bands
- Thoracic Spine
- Lats
- Adductor
Strength
Sled Push (5 x 30m Sled Push)
Bottoms Up Famer's Carry (5 x 10m)
Walk with KBs upside down
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 12:
50 Double Unders
25 Air Squats
10 Burpees
L2: (30s DU attempts)
L1: (50 Single Unders)
Cool Down
Foam Roll Quads/Calves x 10 Passes each.


CrossFit


2016-04-11


4 Week Team Nutrition Challenge Starting April 1st. Registration will be up soon!
Monday
Warm-up
Dynamic Warm-up

Hip Opener on Box + Squat test/retest
1:00 ea. side
Strength
Paused Front Squat (2-2-2-2-2 *3 second pause in the bottom of each)
Metcon
Metcon (Time)
"For time:
15-12-9
Squat Cleans (135, 95)
*Run 400m after each set

L3: (115, 75)
L2: (95, 65)
L1: (65, 35 Front Sq) (200m run after each set)
*20:00 Time Cap
Accessory Work
KB Single Leg RDL (3 x 6-8)
KB Single Leg RDL: 3 x 6-8 ea. Rest 60s.


CrossFit


2016-04-10


4 Week Team Nutrition Challenge Starting April 1st. Registration will be up soon!
Sunday
Warm-up
"Limber 11"
Skill Work
EMOM 12:
ODD Mins: 30s of Work
EVEN Mins: 30s of Work

*Pick two skills you're not good at and spend 6:00 on each EMOM style. Keep sets small to reinforce good movement patterns

Example movements:
-Toes to bar, push ups, pull ups, hand stands, etc
Metcon
Cindy (AMRAP - Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
Cool Down
5:00 of Static Stretching
5:00 Foam Rolling


CrossFit


2016-04-09


4 Week Team Nutrition Challenge Starting April 1st. Registration will be up soon!
Saturday
Warm-up
Dynamic Warm-up
(I would suggest keeping Saturday light hearted and fun)

Tissue Work
Foam roll, 10 pases ea.
- Thoracic Spine
- Lats
- IT Bands
Metcon
Metcon (Time)
Teams of 2:
For time:
"Karen"
150 Wallballs (20, 14)
"Annie"
50-40-30-20-10
Double Unders
Sit-ups
"Grace"
30 Clean and Jerks (135, 95)
*Scale weights as needed. One person works at a time.
Cool Down
5:00 of Static Stretching if Time Permits


CrossFit


2016-04-08


4 Week Team Nutrition Challenge Starting April 1st. Registration will be up soon!
Friday
Warm-up
W. an empty barbell, 3 sets
10 deadlifts
10 back squats
10 Goodmornings
10 reverse lunges in place
*rest as needed

Glute Activation + Deadlift/Box Jump Review
10 steps in each direction
Spend no more than 5:00 on this
Strength
Speed Pull Sumo Deadlift (10 x 2 @ 60% every 60 seconds)
Seated Box Jumps (3 x 5 )
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 15:
100 Meter Run (200m Row)
10 Power Cleans (115, 75)
10 Overhead Squats (115, 75)

L3: (95, 65)
L2: (75, 55)
L1: (65, 35) (Front Squats in place of OHS)
After Bash!
KB Reverse Lunge ( 3 x 6 ea. Rest 60s. )


CrossFit


2016-04-07


4 Week Team Nutrition Challenge Starting April 1st. Registration will be up soon!
Thursday
Warm-up
Row 500m
+
Dynamic Circle Warm-up
Or a fun Game
that incorporates some movement

Incoporate the Worlds
Greatest Stretch into your
Warm-up today
Skill Work
"Skill/GPP
Spend 5:00 warming up/practicing

EMOM 10:
ODD: 30s of Pistol Practice
EVEN: 1 TGU each side, AHAP
Metcon
Metcon (Time)
For Time
21-18-15-12-9-6-3
Sumo Deadlift High Pull (75, 45)
Hang Power Cleans (75, 45)
Goblet Squats (53, 35)

L3: (65, 35)
L2: (45, 25)
L1: (*Scale goblet sq weight as needed. Should be relatively light.
Cool Down
5:00 of Static Stretching if Time Permits
5:00 Tissue Work


CrossFit


2016-04-06


4 Week Team Nutrition Challenge Starting April 1st. Registration will be up soon!
Wednesday
Warm-up
2 sets, w. a empty barbell:
- 8 Hang Muscle Clean
- 8 Shoulder Press
- 8 Bent-over Rows
- 10 Band Pull-aparts
- 5 Jerks
Rest 30-60s between sets

2 x 8 Wallslides
*arms at 90 degrees/ribs down
Strength
Jerk (7min: work up to a heavy set of 1 using any style )
Barbell Row (3 x 8-10)
Metcon
Metcon (Time)
5 Rounds, Rest 1:00 between rounds
15 Box Jumps w. a step down (24, 20)
12 S20H (115, 75)
9 T2B

L3: (95, 65)
L2: (20, 15) (75, 55) (Knee Raises)
L1: (20, 15 Step-ups) (65, 35) (Knee Raises)
After Bash!
50-100 Banded Pushdowns
50-100 Banded Pull-aparts


CrossFit


2016-04-05


4 Week Team Nutrition Challenge Starting April 1st. Registration will be up soon!
Tuesday
Warm-up
Abmat Pizza Game (2 burpee penalty for drops)
+
20 Air Squats
20 Sit-ups
20 Walking Lunges
20 Supermans

Tissue Work x passes each
- Thoracic Spine
- Lats
- Adductors
Strength
KB Split Squats (3 x 8-10)
3 x 8-10 reps
Single Leg RDL (3 x 8-10 each)
Farmer's Carry (3 x 150 ft)
Metcon
Metcon (AMRAP - Reps)
4 Rds of 40 work/20 rest:
1a) Assault Bike or Row for Calories
1b) Burpees
1c) Double Unders
1c) V-Ups
*Complete all set of one movement before moving to the next movement


CrossFit


2016-04-04


4 Week Team Nutrition Challenge Starting April 1st. Registration will be up soon!
Monday
Warm-up
Dynamic Warm-up
- High Knees
- Butt Kickers
- Soldier Kicks
- Walking Lunges w. a twist
- Karoake
- Jumping Jack Shuffle
- Broad Jumps
- Back peddle
Ect.

Pigeon Pose on a box: 1:00 ea. side
Strength
Back Squat Clusters (5 Clusters of 1-1-1)
"Back Squats: re-rack weight after each single and wait 10s and repeat for a total of 3 clusters. Ascending weights. Last 2 sets should be very challenging.
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 10:
5 Power Cleans (95, 65)
7 Thrusters (95, 65)
9 KBS (53, 35)

L3: (75, 55)
L2: (65, 35) (45, 25)
L1: (55, 25) (35, 25 Rus. Swing)
After Bash!
50-100 Banded Leg Curls
30-50 Weighted Sit-ups


CrossFit


2016-04-03


4 Week Team Nutrition Challenge Starting April 1st. Registration will be up soon!
Sunday
Skill Work
Metcon (No Measure)
10 min Skill EMOM
E: 30 second Handstand Hold
O: 6 Pistol Squats (3L/3R)
Metcon
Metcon (Time)
For Time
Chipper

20 Chin ups
30 MB Cleans @ 20/14
40 Push ups
50 Step up @ 20/12" (Body weight)
*25L/25R
10 Chin up
15 MB Cleans @20/14
20 Push ups
30 Step ups @ 20/12"


CrossFit


2016-04-02


4 Week Team Nutrition Challenge Starting April 1st. Registration will be up soon!
Saturday
Weightlifting
Bench Press (5-5-3-3-1-1-1 (60,70,75,80,85,90,95%))
Metcon
Metcon (AMRAP - Rounds and Reps)
Partner WOD
Teams of 2

15 min AMRAP @ 35/25
-10 DB Split Jerks
*alt every 5
-20 DB Power Cleans
*alt every 10
-30 DB Squats
*alt every 15


CrossFit


2016-04-01


4 Week Team Nutrition Challenge Starting April 1st. Registration will be up soon!
Friday
Gymnastics
Plank #2
4 x 30 second hold
Hanging L-Raise
4 x 8
Metcon
Metcon (Time)
Getting Primal
3 Rounds
100m Bear Crawl
3 Rope Climbs
100m Beast Hop


CrossFit


2016-03-31


4 Week Team Nutrition Challenge Starting April 1st. Registration will be up soon!
Thursday
Accessory Work
Metcon (Weight)
KB EMOM
8 minutes
E: 15 RKBS @ 53/35
O: 50m Farmer's Carry @ 53/35
Metcon
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#


CrossFit


2016-03-30


4 Week Team Nutrition Challenge Starting April 1st. Registration will be up soon!
Wednesday
Accessory Work
Dumbbell Row (10-10-10-10 (10 per side))
Box Jumps (3-3-3-3 Increase height each set if possible)
Metcon
Metcon (AMRAP - Rounds and Reps)
5 min AMRAP
-50 DUs
-15 Wall balls @ 20/14

Rest 1 min

5min AMRAP
-50 DUs
-15 Burpees"


CrossFit


2016-03-29


4 Week Team Nutrition Challenge Starting April 1st. Registration will be up soon!
Tuesday
Gymnastics


CrossFit


2016-03-28


4 Week Team Nutrition Challenge Starting April 1st. Registration will be up soon!
Monday
Weightlifting
Bulgarian Split Squat (8-8-8-8-8 (4L/4R))
Metcon
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips


CrossFit


2016-03-27


4 Week Team Nutrition Challenge Starting April 1st. Registration will be up soon!
Easter WOD
Weightlifting
Turkish Get Up (4-4-4 (2L/2R))
Metcon
Metcon (AMRAP - Reps)
5 Rounds for Reps

3 min AMRAP
-3 Wall Walks
-6 Chin ups
-9 Air Squats
*Rest 1 min between rounds


CrossFit


2016-03-26


4 Week Team Nutrition Challenge Starting April 1st. Registration will be up soon!
Saturday
Skill Work
Metcon
Practice Rope Climbs
-Review S-wrap and J-hook
Metcon (Time)
Partner Wod

Team of 2
For Time

-100 Sit ups ( alt every 10)
-400m Run
-50 Box Jumps @ 24/20" (alt every 5)
-400m Run
-10 Rope Climbs ( alt every 1 rope climb)
***2x for Sit to stands
-400m Run


CrossFit


2016-03-25


Friday Night Lights: Every Friday night from February 26th to March 25th at 6:15pm
4 Week Team Nutrition Challenge Starting April 1st. Registration will be up soon!
Friday
Metcon
CrossFit Games Open 14.5 and 16.5 (Time)
For Time:
21 Thruster, 95#/65#
21 Bar Facing Burpees
18 Thruster, 95#/65#
18 Bar Facing Burpees
15 Thruster, 95#/65#
15 Bar Facing Burpees
12 Thruster, 95#/65#
12 Bar Facing Burpees
9 Thruster, 95#/65#
9 Bar Facing Burpees
6 Thruster, 95#/65#
6 Bar Facing Burpees
3 Thruster, 95#/65#
3 Bar Facing Burpees
CrossFit Games Open 16.5 Scaled (Time)
For Time:
21 Thruster, 65# /45#
21 Bar Facing Burpees
18 Thruster, 65# /45#
18 Bar Facing Burpees
15 Thruster, 65# /45#
15 Bar Facing Burpees
12 Thruster, 65# /45#
12 Bar Facing Burpees
9 Thruster, 65# /45#
9 Bar Facing Burpees
6 Thruster, 65# /45#
6 Bar Facing Burpees
3 Thruster, 65# /45#
3 Bar Facing Burpees


CrossFit


2016-03-24


Friday Night Lights: Every Friday night from February 26th to March 25th at 6:15pm
4 Week Team Nutrition Challenge Starting April 1st. Registration will be up soon!
Thursday
Metcon
Metcon (AMRAP - Reps)
For reps

Part 1
3 min max Burpees
Rest 1 min
3 min max Pull ups
Rest 1 min
3 min max Wall balls @ 20/14"
Rest 1 min

Part 2
1 min max Burpees
Rest 30 seconds
1 min max Pull ups
Rest 30 seconds
1 min max Wall balls @ 20/14#


CrossFit


2016-03-23


Friday Night Lights: Every Friday night from February 26th to March 25th at 6:15pm
4 Week Team Nutrition Challenge Starting April 1st. Registration will be up soon!
Wednesday
Weightlifting
Clean+Hang Clean+Jerk (6 sets, increasing weight each set)
Metcon
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#


CrossFit


2016-03-22


Friday Night Lights: Every Friday night from February 26th to March 25th at 6:15pm
4 Week Team Nutrition Challenge Starting April 1st. Registration will be up soon!
Tuesday
Skill Work


CrossFit


2016-03-21


Friday Night Lights: Every Friday night from February 26th to March 25th at 6:15pm
4 Week Team Nutrition Challenge Starting April 1st. Registration will be up soon!
Monday


CrossFit


2016-03-20


Friday Night Lights: Every Friday night from February 26th to March 25th at 6:15pm
4 Week Team Nutrition Challenge Starting April 1st. Registration will be up soon!
Sunday
Weightlifting
Power Clean (2-2-2-2-2 Work up to 85%)
Metcon
Metcon (AMRAP - Reps)
Tabata
4 Rounds at each station before switching
40:20 (Work:rest)

1) Farmer's Carry @ 53/35
2) Box Jumps @ 24/20
3) Power Cleans @ 95/65


CrossFit


2016-03-19


Friday Night Lights: Every Friday night from February 26th to March 25th at 6:15pm
4 Week Team Nutrition Challenge Starting April 1st. Registration will be up soon!
Saturday
Warm-up
Soft Tissue work on Shoulder w/Lax ball

Shoulder distractions w/band

Hip Mobility
Metcon
Metcon (Time)
Teams of 2

For Time
100m DB OH walk @ 30/20
100m Bear Crawl
80m DB OH walk @ 40/30
100m Bear Crawl
60m DB OH walk @ 50/40
100m Bear Crawl

*Alt every 20m on each movement
Cool Down
1000m Row


CrossFit


2016-03-18


Friday Night Lights: Every Friday night from February 26th to March 25th at 6:15pm
4 Week Team Nutrition Challenge Starting April 1st. Registration will be up soon!
Friday
Metcon
CrossFit Games Open 16.4 (AMRAP - Reps)
13-Minute AMRAP:
55 Deadlifts, 225# / 155#
55 Wall-Ball Shots, 20# / 14#
55 Calorie Row
55 Handstand Push-ups
CrossFit Games Open 16.4 Scaled (AMRAP - Reps)
13-Minute AMRAP:
55 Deadlifts, 135# / 95#
55 Wall-Ball Shots, 20# / 10#
55 Calorie Row
55 Hand-Release Push-ups


CrossFit


2016-03-17


Friday Night Lights: Every Friday night from February 26th to March 25th at 6:15pm
4 Week Team Nutrition Challenge Starting April 1st. Registration will be up soon!
Thursday
Weightlifting
Snatch+OH Squat complex (Increase weight each set)
5 Rounds

-2 Power Snatches
-1 OH Squats

*Increase weight each round
Metcon
Metcon (AMRAP - Rounds and Reps)
10 min AMRAP
-30 Sit ups
-20 Wall balls @ 20/14
-10 Ring Dips


CrossFit


2016-03-16


Friday Night Lights: Every Friday night from February 26th to March 25th at 6:15pm
4 Week Team Nutrition Challenge Starting April 1st. Registration will be up soon!
Wednesday
Warm-up
Soft Tissue Work: Quad smash

Mobility: Hips/Lower Back

2 Rounds
-10m Lunges
-10m Broad Jump
-10m Bear Crawl
Metcon
Metcon (Time)
Chipper
For Time

50 Step ups (25L/25R)
25 Toes To Bar
50 Squats
25 Burpees
50 Russian KB Swings @ 53/35
30 Step ups
15 Toes to bar
30 Squats
15 Burpees
30 Russian KB Swings


CrossFit


2016-03-15


Friday Night Lights: Every Friday night from February 26th to March 25th at 6:15pm
4 Week Team Nutrition Challenge Starting April 1st. Registration will be up soon!
Tuesdy
Weightlifting
Bench Press (10-8-6-4-2 Increase weight each set)
Weighted Chin-ups (3-3-3-3-3 )
Metcon
Death by Double Unders (AMRAP - Reps)


CrossFit


2016-03-14


Friday Night Lights: Every Friday night from February 26th to March 25th at 6:15pm
4 Week Team Nutrition Challenge Starting April 1st. Registration will be up soon!
Monday
Warm-up
"Rolling" Game
5 Frames
-Row as close to 100m as you can
-Subtract the difference and that is the number of reps you preform for the penalty movement
Metcon
Metcon (Time)
15 min Cap

For Time
21 Calorie Row
3 DB Squat Clean Thrusters @ 50/40
18 Cal Row
3 DB SCT
15 Cal Row
3 DB SCT
12 Cal Row
3 DB SCT
9 Cal Row
3 DB SCT
6 Call Row
3 DB SCT
3 Cal Row
3 DB SCT"


CrossFit


2016-03-13


Friday Night Lights: Every Friday night from February 26th to March 25th at 6:15pm
4 Week Team Nutrition Challenge Starting April 1st. Registration will be up soon!
Sunday
Gymnastics
Rope Climb (2-2-2-2 Working on technique)
Metcon
Metcon (Time)
For Time

3 Rope Climbs
40m Lunges @ 35/25# DB
6 Wall Walks
2 Rope Climbs
40m Lunges
4 Wall Walks
1 Rope Climb
40m Lunges
2 Wall Walk
*Members should use a pair of DBs, one in each hand

Scaling:
-2x for sit to stands
-Partial Wall walks or walk out push ups
-Goblet Walking Lunges (1 DB) or body weight lunges


CrossFit


2016-03-12


Friday Night Lights: Every Friday night from February 26th to March 25th at 6:15pm
4 Week Team Nutrition Challenge Starting April 1st. Registration will be up soon!
Saturday
Warm-up
Running Specific Mobility/Drills
Metcon
Metcon (Time)
Cash In: 800m Run

50-40-30-20-10
-Wall Balls @ 20/14
-Sit ups

Cash Out: 800m Run


CrossFit


2016-03-11


Friday Night Lights: Every Friday night from February 26th to March 25th at 6:15pm
4 Week Team Nutrition Challenge Starting April 1st. Registration will be up soon!
Friday
Metcon


CrossFit


2016-03-10


Friday Night Lights: Every Friday night from February 26th to March 25th at 6:15pm
4 Week Team Nutrition Challenge Starting April 1st. Registration will be up soon!
Thursday
Skill Work
Skill Work w/ Jump Rope
Tabata at each station
*8 set 20:10 (Work:rest)
1) Single Unders
2) Skiers
3) In and Outs (Foot move like a jumping jack)
4) Forward and Back Hops
5) Splits (Feet move front to back)
Metcon
Metcon (AMRAP - Reps)
14 min EMOM
Even: 10 Burpees
Odd: Max DUs in 40 Seconds (Single Unders)

Scaling
L3: 8 Burpees
L2: 7 Burpees
L1: 6 Burpees

Score = Total DUs


CrossFit


2016-03-09


Friday Night Lights: Every Friday night from February 26th to March 25th at 6:15pm
4 Week Team Nutrition Challenge Starting April 1st. Registration will be up soon!
Wednesday
Accessory Work


CrossFit


2016-03-08


Friday Night Lights: Every Friday night from February 26th to March 25th at 6:15pm
4 Week Team Nutrition Challenge Starting April 1st. Registration will be up soon!
Tuesday
Warm-up
10 Wall Squats
10m Broad Jump
10 Wall Squats
10m Broad Jump
Weightlifting
Overhead Squat (1-1-1-1-1 @ 90% 1RM)
Front Squat (1-1-1-1-1 @ 90% 1RM)
Back Squat (1-1-1-1-1 @ 90% 1RM)


CrossFit


2016-03-07


Friday Night Lights: Every Friday night from February 26th to March 25th at 6:15pm
4 Week Team Nutrition Challenge Starting April 1st. Registration will be up soon!
Monday
Warm-up
2 Rounds
-10 Shoulder Taps
-10 Jump Squats
-10 Plank Push Ups
-10 Jumping Lunges
Metcon
Metcon (AMRAP - Rounds and Reps)
6min AMRAP
-10 Box Jumps @ 24/20
-5 Push ups

Rest 1 min

6min AMRAP
-10 KB Swings @53/35
-5 Burpees

Rest 1 min

6min AMRAP
-10 Box Jumps @24/20
-5 Push ups


CrossFit


2016-03-06


Friday Night Lights: Every Friday night from February 26th to March 25th at 6:15pm
4 Week Team Nutrition Challenge Starting April 1st. Registration will be up soon!
Sunday
Metcon
Metcon (Time)
Teams of 2
"Jackie"
2000m Row
100 Thrusters @ 45/33
60 Pull ups
*Alt ever 500m
*Alt every 10 Thrusters
*Alt every 5 Pull ups

Scaling
Jumping Pull ups/Ring Rows


CrossFit


2016-03-05


Friday Night Lights: Every Friday night from February 26th to March 25th at 6:15pm
4 Week Team Nutrition Challenge Starting April 1st. Registration will be up soon!
Saturday
Mobility
Mobility! Recovery from FNL!

Specific to 16.2
Metcon
Metcon (AMRAP - Reps)
20 min EMOM

Even: Run 1 lap around building
Odd: 40 Sec Max Cal Row
Score = Total Calories

If there's a big class have have the class start on the rower instead of the run


CrossFit


2016-03-04


Friday Night Lights: Every Friday night from February 26th to March 25th at 6:15pm
4 Week Team Nutrition Challenge Starting April 1st. Registration will be up soon!
Friday
Metcon
CrossFit Games Open 16.2 (AMRAP - Reps)
4-Minute AMRAP + Bonus Time of:
25 Toes To Bar
50 Double Unders
Squat Cleans*

*Round 1 - 15 @ 135# / 85#
*Round 2 - 13 @ 185# / 115#
*Round 3 - 11 @ 225# / 145#
*Round 4 - 9 @ 275# / 175#
*Round 5 - 7 @ 315# / 205#

Time extends by 4-minutes when completing around. If you complete Round 5, your score is the time you finish.
CrossFit Games Open 16.2 Scaled (AMRAP - Reps)
4-Minute AMRAP + Bonus Time of:
25 Hanging Knee Raises
50 Single Unders
Squat Cleans*

*Round 1 - 15 @ 95# / 55#
*Round 2 - 13 @ 115# / 75#
*Round 3 - 11 @ 135# / 95#
*Round 4 - 9 @ 155# / 115#
*Round 5 - 7 @ 185# / 135#

Time extends by 4-minutes when completing around. If you complete Round 5, your score is the time you finish.
CrossFit Games Open 16.2 Masters 55+ Scaled (AMRAP - Reps)
4-Minute AMRAP + Bonus Time of:
25 Sit Ups
50 Single Unders
Squat Cleans*

*Round 1 - 15 @ 65# / 45#
*Round 2 - 13 @ 85# / 65#
*Round 3 - 11 @ 105# / 75#
*Round 4 - 9 @ 125# / 85#
*Round 5 - 7 @ 145# / 105#

Time extends by 4-minutes when completing around. If you complete Round 5, your score is the time you finish.


CrossFit


2016-03-03


Friday Night Lights: Every Friday night from February 26th to March 25th at 6:15pm
4 Week Team Nutrition Challenge Starting April 1st. Registration will be up soon!
Thursday
Weightlifting
Metcon
Metcon (AMRAP - Rounds and Reps)
10 min AMRAP

20 Russian KB Swings @ 53/35
Sprint 10m
10 Burpees
Sprint 10m


CrossFit


2016-03-02


Friday Night Lights: Every Friday night from February 26th to March 25th at 6:15pm
4 Week Team Nutrition Challenge Starting April 1st. Registration will be up soon!
Wednesday
Weightlifting
Deadlift (3-3-3-3-3 Work up to 75%)
Metcon
Metcon (AMRAP - Rounds and Reps)
12 min AMRAP

-5 HSPU
-10 Dead Lifts @ 185/135#
-15 Wall balls @ 20/14"


CrossFit


2016-03-01


Friday Night Lights: Every Friday night from February 26th to March 25th at 6:15pm
4 Week Team Nutrition Challenge Starting April 1st. Registration will be up soon!
Tuesday
Metcon
Metcon (Time)
Chipper

100 DUs
75 Air Squats
50 Sit ups
25 Box Jumps @ 24/20


CrossFit


2016-02-29


Friday Night Lights: Every Friday night from February 26th to March 25th at 6:15pm
4 Week Team Nutrition Challenge Starting April 1st. Registration will be up soon!
Monday
Weightlifting
Shoulder Press (1-1-1-1-1 @ 90%)
Push Press (1-1-1-1-1 @ 90%)
Split Jerk (1-1-1-1-1 @ 90%)


CrossFit


2016-02-28


Friday Night Lights: Every Friday night from February 26th to March 25th at 6:15pm
Sunday
Weightlifting
Dumbbell Row (10-10-10-10-10 (5L/5R))
Metcon
Metcon (Time)
For Time

3000m Row


CrossFit


2016-02-27


Friday Night Lights: Every Friday night from February 26th to March 25th at 6:15pm
Saturday
Bench Press (5-5-5-5)
Work up to 75% 1RM