Thursday, March 31, 2016

4/01/16


  • warmup: 800 M run

  • A. Farmer walk 400M, teams of 2. Pick a *challenging* weight

  • B. 4 rounds

  • 14 Double KB/DB Step up (24"/20")(35#/26#)
  • 10 burpees
  • 300 M row


Wednesday, March 30, 2016

3/31/16


  • warmup: squat snatch tech work

  • A. Sqt Snatch Complex (high hang, mid hang, below knee hang) 5 x 1 at 70%

  • B. 4 rounds

  • 4 Rope Climb / mod seated to standing or half way 3/4 up the rope / or 3x strict pullups per RC
  • 15 HSPU
  • 30 Russian Swings (70/53)

Monday, March 28, 2016

3/29/16


  • WARMUP - empty bar

  • 1 round

  • 200 M run
  • 15 DL
  • 15 pocket hang power cleans
  • 15 front squats
  • 15 good mornings

  • A. Pendlay Row 5-5-5-5-5

  • B. AMRAP 7 min

  • 12 Cluster (165/105)
  • 75 Double Unders

  • rest 3 min

  • C. AMRAP 7 min

  • 12 Cluster (165/105)
  • 75 Double Unders

3/28/16 - Pit Chipper


  • A. Find your Power  Clean 1RM in 15 minutes

  • B. Pit Chipper

  • 6 Bar Muscle Ups / 10 C2B pullups
  • 12 Power Snatches (115/75)
  • 18 OHS (115/75)
  • 24 Push Jerks (115/75)
  • 30 Burpees
  • 36 T2B / 36 V-ups
  • 40 Sumo DLHP (70/53)

  • **17 min CAP**

Wednesday, March 23, 2016

3/24/16


  • warmup line drills

  • A. Single Arm DB row 3x10 per arm

  • B. 5 rounds

  • 200 M run
  • 15 calories row
  • 3 Rope Climb / modify with seat to stand or 3x strict pullups

Tuesday, March 22, 2016

3/23/16


  • A. Thruster 5-3-3-1-1

  • B. 1 minute on, 1  minute off. 7 rounds (14 minutes)

  • 30 Double unders / 60 singles or practice for 20 seconds
  • AMRAP with time remaining hang power snatches (135/95) 

  • C. 50 getup situps for time (45/35)


Monday, March 21, 2016

3/22/16


  • A. Romanian Deadlift 3-3-3-3-3

  • B.

  • 60 Alt. DB snatches (55/35)
  • 50 Box Jumps
  • 40 Alt. Pistols / modifications /or scale to 60 goblet squats
  • 30 Toes to Bar
  • 20 cal assault bike

Sunday, March 20, 2016

3/21/16 - Jackie


  • A. Hang Squat Snatch 8 minute EMOM...
  • then every TWO minutes for 8 minutes to 1RM

  • B. Jackie

  • 1000 Meter Row
  • 50 Thrusters (45 lbs)
  • 30 Pull Ups

  • C. Partner Hanging around the world 

Wednesday, March 16, 2016

3/17/16


  • A. Deadlift 5-3-3-1-1-1 (15 min cap)

  • B. 3 rounds

  • 20 Russian Swings (70/53)
  • 2 Rope Climb
  • 400 M run

  • C. hollow hold accumulate 3 minutes. Every break perform 20 unbroken double unders or practice for 20 seconds and continue hollow

Tuesday, March 15, 2016

3/16/16


  • A. Reverse Lunges 3x7 (per leg alternating)

  • B. AMRAP 15

  • 30M Sled push (150/105) *sleds weigh 80# so add 45&25 men and 25# for women

  • 12 Row for Cal

  • 12 Push Jerk (115/75)

  • **perform outdoors**

Monday, March 14, 2016

3/15/16


  • A. Squat Clean EMOM for 8 minutes building to 80-90%

  • then... every TWO minutes for 8 minutes building to 1RM 

  • B. 21-15-9 (12 min cap)

  • Deadlift (225/135)
  • wall balls (20/14)
  • Toes To Bar

  • C. core / shoulder stability

  • bottoms up single KB waiters carry 20 feet per arm x3 - rest as needed

Sunday, March 13, 2016

3/14/16 - Angie


  • warmup: 500 M row

  • A. Strict Shoulder Press 3-3-3-3-3

  • B. Angie

  • 100 pullups  
  • 100 pushups  
  • 100 situps  
  • 100 air squats


Wednesday, March 9, 2016

3/10/16


  • Floor Press 5-5-5-5-5

  • EMOM 24

  • min 1: 12/9 calories assault bike
  • min 2: 12 strict HSPU
  • min 3: 45 second plank

Tuesday, March 8, 2016

3/9/16


  • warmup: hang power clean tech work

  • A. Hang Power Clean 3-3-3-3-3

  • B. AMRAP 7
  • 5 Bar Muscle Ups
  • 7 Front Squats (185/115)

  • rest 3 minutes

  • C. AMRAP 7
  • 10 C2B pullups
  • 15 Front Squat (135/95)


Monday, March 7, 2016

3/8/16


  • warmup: hang power snatch + OHS tech work with empty bar or pvc pipe

  • A. EMOM 20
  • min 1: one complex. Hang Power Snatch + 2 OHS. Build up to 1RM of day

  • Min 2: 8 strict toes to bar

  • **3 minute transition into part B

  • B. EMOM 10

  • 2 Deadlift (315 / 225)
  • 3 over the bar burpees
  • 20 Double Unders / 40 singles / or practice for 30 seconds on dubs

Sunday, March 6, 2016

3/7/16 - Fight Gone Bad


  • A. Push Press 5-3-3-1-1

  • B. FGB

  • Three rounds of:

  • Wall ball (20/14)
  • Sumo DLHP (75/55)
  • Box Jump (20")
  • Push press (75/55)
  • Row (Calories)

  • In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

  • C. Accumulate 3 minute L-Sit hold

Friday, March 4, 2016

3/5/16 - Tabata Saturday


  • Tabata (20 sec work, 10 sec rest)
  • 8x per movement, 4 minutes each. rest 1 minute between movements for a total of 25 minutes

  • Burpee Pullups CF / Plate burpees for BC

  • Air Squats

  • KB American Swings (53/35)

  • Box Jumps (24"/20")

  • Ring Dips / Box Dips

  • Cool down: 800 M run

Thursday, March 3, 2016

3/4/16 - Open WOD 16.2

A. Hip and front rack mobility work.

Then

B. warmup:

pushups, good morning, double unders (The Training Pit)

warmup:
2 rounds

5 pushups
5 empty bar good mornings
15 double unders / or practice

C. then squat clean tech work


D. CrossFit Games Open 16.2

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.

Wednesday, March 2, 2016

3/3/16


  • A. Back Squat 3-3-3-3-3

  • B. 5 rounds

  • 10 Toes to bar / 15 v-ups
  • 10 Burpees
  • 200 M run

  • C. Plank hold 1 min on, 1 min break x3

Tuesday, March 1, 2016

3/2/16


  • warmup: 2 rounds

  • 10 med ball clean

  • 1 wall walk + 3 handstand shrug (https://www.youtube.com/watch?v=1-efrso7nbI&feature=youtu.be)

  • 30 double unders / or practice them for 30 seconds

  • A. Push/Split Jerk 3-3-3-3-3

  • B. 2-4-6-8-10-12

  • Front Squat (115/75)
  • Push Press
  • Row Calories