WOD for Saturday May 27

Fitness
Strength:


6 sets of 3 Deadlifts, ascending.


WOD:
21-15-9
DB Thrusters (35/20)
Burpees


Rest 10-15 Minutes


Mobility:
Hip-Flexor Stretch, 3 minute per leg
Pigeon Stretch, 2 minutes per side
Calf Stretch on wall, 1 minute per leg


Performance
Strength:
7 sets of 2 Deadlifts @ 85%-90% of 1RM


WOD:
Regionals Workout 2
21-15-9
DB Snatch (80/55)
Ring Dip


Rest 10-15 Minutes


Mobility:
Hip-Flexor Stretch, 3 minute per leg
Pigeon Stretch, 2 minutes per side
Calf Stretch on wall, 1 minute per leg


Optional Conditioning
2 x 1 Mile Run @ 2 mile pace

WOD for May 26th 2017

Fitness
Strength:
4 Sets of:


8 Bench Press
Rest 1 Minute
20 Hand Release Pushups*
Rest 2 Minutes


WOD:
"Grace"
For time, 30 Clean and Jerks (135, 95)




Performance
Strength:
"Grace"
For Time, 30 Clean and Jerks (135, 95)






WOD
Every 2 minutes for 16 minutes:
Odd Rounds = 5 Bench Press + 25 Pushups
Even Rounds = 20 GHD Sit-ups + 10 Toes to Bar






Optional Conditioning
10 sets
Row 250 Meters
Rest 1 minute

WOD for May 25th 2017

Fitness:
Strength:
8 sets of 3 Back Squats ascending
On a Tempo of 31x1


WOD:
3 rounds for time
20 pull-ups
40 pushups
60 air squats




Performance
Strength:
8 Sets of 3 Back Squats @ 75-85% of max squat
On a Tempo of 31x1


WOD:
3 Rounds for Time
25 Burpees to a 6" target
50 Wallballs (20/14)
75 Double Unders








Optional Conditioning:
4x1000 Meter Row @ 2000m PR pace
Rest as Needed

WOD for May 24 2017

Fitness
Strength:
5 sets of:
2 Split Jerks (with a 2 second pause in the receiving position)
rest 1 minute
7 strict pull-ups
rest 2 minutes


WOD:
18 minute EMOM
Minute 1: 10 burpees
Minute 2: 12 KB swings (53/35)
Minute 3: 14 Calorie Row
Continue this pattern through the 18 minutes.


Performance
Strength:
5 sets of :
2 split jerks
rest 1 minute
7 strict Chest to Bar pull-ups
Rest 2 minutes


WOD:
18 Minute EMOM
Minute 1 = 10 Burpee Box Jump Overs
Minute 2 = 12 KB Swings (72/44)
Minute 3 = 20 Calorie Row






Optional Conditioning:
8x400 m sprint
1:1 work to rest

WOD for Tuesday MAY 23rd

Fitness:
Strength:
6 sets
4 Overhead Squats(32x1)


WOD:
8 minute AMRAP
8 Box Jumps (20"/16")
10 Burpees
12 Pullups


Rest 5 minutes


8 Minute AMRAP
10 Knees to Elbow
20 Kettlebell Swings(53#/35#)
30 Pushups


Performance:
Strength:
In 15 minutes; Ascend to a Heavy Heaving Snatch Balance Double


then


In 15 Minutes; Ascend to a Heavy Hang Snatch Double


WOD:
8 minute AMRAP
3 Snatches (165#, 125#)
30 Double Unders


Rest 5 minutes


8 Minute AMRAP
8 Power Cleans (165#, 125#)
12 Chest to Bar Pullups






Optional Conditioning
Every 10 Minutes for 30 Minutes
100 Calorie Assault Bike



WOD for May 18th 2017

Fitness
Strength:
12 Minute EMOM
Odd Minutes = :45s Front Plank
Even Minutes = 3 Back Squats*


WOD:
16 Minute AMRAP with one set of Dumbbells (40#/25#)
10 DB Snatch Left
10 Suitcase-Carry Lunge Steps
10 DB Snatch Left
10 Suitcase-Carry Lunge Steps
5 Man Makers**


Performance
Strength:
     A.) Back Squat 5x4 @ 33X1
     B.) Plank Complex x3
                1 Minute Front Plank
                 Rest :15
                1 Minute Left Side Plank
                Rest :15
                1 Minute Right Side Plank
                Rest 1:30


WOD:
16 Minute AMRAP with one set of Kettlebells (53#, 35#)
10 KB Snatch Left
10 KB Snatch Right
20 Suitcase Carry Lunge Steps
10 KB Clean and Jerk Left
10 KB Clean and Jerk Right
20 Suitcase Carry Lunge Steps




* Work to a constant weight for the entire EMOM.
** Man Maker = pushup, row left, row right, squat clean, thruster, back to the ground and repeat.

WOD for May 17th 2017

Fitness
Strength:
7 sets, ascending in weight
2 Hang Power Clean + Push Press*
rest 90 seconds


WOD:
4 rounds for time
500 meter Row
15 Thrusters(95#, 65#)
15 Dips




Performance
Strength:
7 sets performed at 75%-85% of 1RM clean & jerk
Clean and Jerk, 1+1**


WOD:
Every 4 Minutes for 20 Minutes:
500 meter Row
20 Toes to Bar
5 Ground To Overhead (185#, 135#)




*Perform 2 hang power cleans and then Push Press from the front rack of the second clean.
**2 reps per round. Reset in between reps, roughly 5-10 seconds.

FRIDAY (29 APR 17)

STRENGTH


Push Jerk
65%/5
75%/4
80%/2


Jerk for Rack
85%/2
(90%/2)x2
(95%/)x3




WOD


30-20-10
Kettlebell Swing (70/53)
Burpee Box Jump Over (24/20)
Row (Calories)



THURSDAY (27 APR 17)

1. Barbell Conditioning
For Time:
10 Snatches (155/135)
10 Thrusters (155/135)
10 Clean & Jerks (155/135)

2. Rowing Conditioning
3RFT:
20 Cal Row
15 Ring Dips
10 DB Snatch (85/50)

3. Bike Conditioning 
EMOMx20:
Odd:  18/15 Cal Bike
Even: Rest

WEDNESDAY (26 APR 17)

For time:
21 - 15 - 9
Bike for Calories
Kettlebell Swings (2/1.5 Pood)
Directly into
18 - 12 - 6:
Row for Calories
Lateral Burpees over the rower
Directly into
12 - 9 - 6:
Squat Cleans (155/105)
Sled Push (2x45 / 2 x 25)...each 30m is a lap.





EMOM: 10 Min

Odd: 10 x Ches to Bar Pull-ups
Even: 10 x Pistols...6 each leg



TUESDAY (25 APR 17)

STRENGTH

DEADLIFTs

Snatch DL (% of 1RM Snatch)
100%/6
115%/6

Clean DL (% of 1RM Clean)
100%/6
115%/6

DL (% of 1RM DL)
85%/6
90%/6


WOD

3 Rounds for Time:
5 x Strict Pull-ups
25 x GHD

10 Min Rest

5 Rounds for Time:
50 x Double Unders
25 x Toes to Bar





MONDAY (24 APR 17)

STRENGTH

Bench Press
10 reps (2 sets)
8   reps (2 ets)
5   reps (1 set)


Press
8 Reps x 5


WOD

5 Rounds for Time (In Hayes Gym)

10 x Muscle-ups
3 x Rope Climbs (16')..set off on shelf after 3rd one.
3 x Laps

4 Min Rest

FRIDAY (21 APR 17)

With a running clock, storm through all 5 for time*:

21-15-9: Deadlift (225/155), Hand Release Push-ups
21-15-9: Thruster (95/65), Pull-ups
21-15-9: Power Clean (135/95), Ring Dips
100 Wallballs (20/14)
20 Snatches (115/75#)


*Set up 3 bars before starting

THURSDAY (20 APR 17)

STRENGTH

Front Squat
75%/5
80%/5 x 2
85%/5 x 2


Jerk From Rack

75%/3
80%/2 x 2
90%/2
95%/2

3 Rounds of: Dumbbell Snatch

10 x  70/40
8   x  80/45
6   x  90/50
4   x  95/55
2   x 100/60

*Rest however long it took you to complete the round.*


Reps are for each hand, not total.









WEDNESDAY (19 APR 17)

"McGhee"

30 Min AMRAP

5 x Deadlift (275/185)
13 x Push-Ups
9 x Box Jumps (24/20)

TUESDAY (18 APR 17)

Comp Training

1. Conditioning 
AMRAP 4:
30 Power Snatches (95/65)
30 OHS (95/65)
Max bar-facing burpees in remaining time
Rest 4:00
AMRAP 4:
20 Power Snatches (115/85)
20 OHS (115/85)
Max bar-facing burpees in remaining time
Rest 4:00
AMRAP 4:
10 Power Snatches (135/95)
10 OHS (135/95)
Max bar-facing burpees in remaining time

2. Stamina Conditioning
EMOMx20:
Odd: 15 Calorie Row
Even: 6 Kipping HSPU




MONDAY (18 APR 17)

1. Power Snatch + OHS
Work to a heavy single for the day

2. Snatch Pull
(90%/5)3
(95%/5)2


3. Conditioning
2 RFT:
400m Run
26 Hand Release Push-ups
400m Run
26 KBS (53/35#)
400m Run
26 GHDSU
400m Run
26 Deadlifts (155/105)
400m Run
26 Wallballs (20/14#)
400m Run
26 Box Jumps (24/20")

4. Stamina Conditioning
EMOMx10:
Odd: 15 OHS (95/65)
Even: 5 C2B Pull-ups + 5 Pull-ups + 5 TTB

FRIDAY (14 APR 17)

SNATCH
60%/3
65%/3
70%/3
(75%/3) x 2
(80%/3) x 2

FRONT SQUAT
65%/5
70%/5
(75%/5) x 3


WOD

4 Rounds for Time
21 x Cal Row
18 x Thrusters (75/55)
15 x Pull-ups

THURSDAY (13 APR 17)

WOD #1

"DT"

5 Rounds for Time
12 x Deadlift (155/105)
9 x Hang Power Cleans (155/105)
6 x Push Jerks (155/105)




WOD #2

7 Rounds
15 x Cal Row: Then Max Double-unders
1 Min Rest

Add your total Double-unders for the 7 Rounds.


WEDNESDAY (12 APR 17)

4 Rounds

RUN or ROW

RUN (For distance)
4 Min for distance
4 Min Rest

OR

ROW (For Cal)
4 Min for Cal.
4 Min Rest


WOD
10 Min EMOM
EVEN: 6 x HSPU
ODD: 6 x T2B + 6 x OHS (115/85)

TUESDAY (11 APR 17)

Power Snatch + OHS
60%/2 + 3
65%/2 + 3
70%/2 + 3
(75%/2 + 3) x 2

Snatch Pull
85%/2
(90%/2) x 2

Back Squat
60%/5
65%/5
(70-75%/5) x 3


WOD
27-21-15-9

Power Snatch (75/55)
Wall-Ball (20/14)
Cal Row


MONDAY (08 APR 17)

STERNGTH

Bench Press
4 x 8 (80-85%) 3 Min Rest.

Strict Press
4 x 8 (75-80%) 2 Min Rest




WOD #1

5 Rounds for Time

10 x OHS (115/65)
10 x Chest 2 Bar Pull-ups
10 x Pistols (5 Each Leg)
10 x GHD

THEN 5 Min Rest

WOD #2

100 Wall Balls for Time (20/14) - (10'/9' Targets).


FRIDAY (07 APR 17)

WOD


Squat Clean EMOM

3 Rounds EMOM
     -6 x Squat Clean (95/55)

-----1 Min Rest / Change Weight-----

3 Rounds EMOM
     -6 x Squat Clean (135/95)

-----1 Min Rest / Change Weight-----

3 Rounds EMOM
     -5 x Squat Clean (185/125)

-----1 Min Rest / Change Weight-----

3 Rounds EMOM
     -4 x Squat Clean (205/145)

-----2 Min Rest / Change Weight-----

2 Min Max Reps of Clean & Jerk (165/105)

THURSDAY (06 APR 17)

STRENGTH

PUSH / PULL

Bench Press: 6 x 6 (85%)
Deadlift:  6 x 6 (85%)


Alternate Between Movements



WOD

50-40-30-20-10

Cal Row
Toes to Bar

1 Min Rest between sets.

WEDNESDAY (05 APR 17)

STRENGTH


Squat Snatch

6 x 6.  The should be pretty fast singles, with 1min rest between sets.



WOD

3 - 6 - 3

-Rope Climbs
-Hayes Gym Laps


TUESDAY (04 APR 17)

Warm-up:
Mobility


WOD
 5 Round for Time

40 x Ab-Mat Sit-ups*
30 x Push-Ups
30 x Slam Ball Shoulder Toss** (50/35)
20 x Pull-Ups
1 x Arvin Gym Lap***


*Ab-Mat Sit-up:  Mat rests on floor, with you laying back so hands are touching the floor behind you head.  Sit up and reach forward with both arms until your hans touch the floor infant of your feet.  Feet should be touching each other in a position similar to a butterfly stretch.  On the way back down make sure to sit all the way back and touch your hands to the floor behind your head again.

**Slam Ball Shoulder Toss:  Starting from the ground the slam ball is picked up and toss over either shoulder.  At the time the ball is tossed you must be standing upright and fully extended.  The ball then falls to the ground and the process is repeated.

***The Arvin Gym Lap:  Run out the Buckner Functional Fitness room and towards the Stairway to Heaven.  Run up the stairs to the 4th Floor.  Run from the top of the stairs, past the climbing wall and taking a right towards the racquet ball / boxing area.  Go down the South staircase all the way to the basement.  Run back towards the Stairway to Heaven and back into the Buckner Room.


MONDAY (03 APR 17)

STRENGTH

Clean & Jerk
5 Sets x 3 reps (50/60/70/80/85%)


WOD

15 x Clean & Jerk (135/85)
60 x Double Unders

12 x Clean & Jerk (155/105)
48 x Double Unders

9 x Clean & Jerk (165/115)
36 x Double Unders

6 x Clean & Jerk (185/135)
24 x Double Unders

3 x Clean & Jerk (205/145)
12 x Double Unders

FRIDAY (31 MARCH 17)

STRENGTH
-Snatch Deadlift 3x3(90-105%)
-Snatch Pull 3x3(75%)

Squat Snatch 3x3


WOD

5 Rounds for time

15 x Cal Row
30m Dumbbell Farmers Carry (120/70)
15 x Burpee Box Jump Overs (24/20)
30 x Kettle bell Snatch (35/18)

THURSDAY (30 MARCH 17)

Hero WOD

ADAM BROWN

Two rounds for time of:

24 x Deadlift 295 / 185)
24 x Box jumps (24 / 20)
24 x Wallball shots (20 / 14)
24 x Bench Press (195 / 135)
24 x Box jumps (24 / 20)
24 x Wallball shots (20 / 14)
24 x Cleans (145 / 85)

WEDNESDAY (29 MARCH 17)

WOD

12 Min AMRAP

-40 x Wall Balls
-50 x Double Unders
-10 x Chest to Bar Pull-ups.....Substitute: Bar Muscle-Ups or Regular Pull-ups depending on ability.



STRENGTH/SKILL

Squat Snatch
     -20 x 95/65
     -15 x 115/75
     -10 x 135/95
     -5   x 155/105
     -3   x 185/135

These are not for time.  You are just working through moderate to low volume / with moderate to high weight.


TUESDAY (28 March 17)

Muscular Fitness

5 Sets of:

12-15 x Bench (Adjust weight as able)
8-10   x Strict Press (Adjust weight as able)



WOD:  For Time

Sled Push (Down & Back...30m Total) (315/225)
500m Row
50 x Push Press (75/45)
50 x Toes 2 Bar
50 x Dumbbell Snatch (40/25)...alternate Hands

Sled Push
250m Row
25 x Push Press
25 x Toes 2 Bar
25 x Dumbbell Snatch

Sled Push
500m Row
50 x Push Press
50 x Toes 2 Bar
50 x Dumbbell Snatch

Sled Push

(40 MIN TIME CAP).





MONDAY (27 MARCH 17)

Open 17.5  (Last Attempt)


10 Rounds for time (40 Min Time CAP)

9 x Thrusters (95/65)
35 x Double Unders

Wednesday (22 March 17)

Strength


Front Squat
5 x 5




WOD


5 Rounds for Time


10 x Dumbbell Thruster (50/35)...Always 10 reps
50 x Double-Unders...Always 50 reps


50-40-30-20-10
Push-Ups
Ab-Mat Sit-ups.


***This is 5 rounds of 4 movements.  Each round starts with DB Thrusters, followed by DUs.  The reps never change.  After DUs are Push-ups then Sit-ups.  The reps for these movements decreases by 10 each round.

Tuesday (21 MARCH 17)

Strength


Squat Cleans


17 x (95/55)
15 x (135/95)
13 x (185/135)
11 x (225/175)


*Try to complete each weight in under 3 Minutes, with a 1 Min Rest between sets.






WOD


3 Round for time


10 Cal Row / 10 Burpees over the Rower.

MONDAY (20 MARCH 2017)

OPEN WOD 17.4


13 MIN AMRAP

55 x Deadlift (225/155)
55 x Wallball (20#/10' : 14#/9')
55 x Cal Row
55 x HSPUs

*If you finish the 55 HSUPs in under 13 minutes, start again on deadlifts.

FRIDAY (10 MARCH 17)

Open WOD 17.3

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.

THUESDAY (09 MARCH 2017)


Mobility and Recovery....get ready for OPEN 17.3



Practice
-Hand Stand Push-ups
-Double-unders
-Light weight snatch
-Wall Balls

WEDNESDAY (08 MARCH 2017)



WOD


"Cindy on Crack"


10 Rounds for Time


5 x Pull-ups
10 x Push-ups
15 x Air Squats


1+ Ground to Overhead (155/105)***


***Each round you increase the number of G2OH by 1 (so 3rd round do 3 / 9th round =9).


Post Times in comments / on the dry erase board in the Buckner Room

TUESDAY (07 MARCH 17)



Back Squat

6 Sets x 4 Reps...90 Second Rest



WOD

10 x Air Squats, Push-ups, GHD, KBS (53/35)
20 x Air Squats, Push-ups, GHD, KBS (53/35)
30 x Air Squats, Push-ups, GHD, KBS (53/35)
20 x Air Squats, Push-ups, GHD, KBS (53/35)
10 x Air Squats, Push-ups, GHD, KBS (53/35)


MONDAY (06 MAR 2017)


5 sets of 7 OHS.  Increase weight as able.



WOD

10 MIN AMRAP

5 x Hang Squat Clean (185/135)
10 x Bar Facing Burpees
50 x Double Unders

FRIDAY (03 MARCH 17)



Open 17.2

2 rounds of:
  50-ft. weighted walking lunge...25ft down & 25ft back.
  16 toes-to-bars
  8 power cleans

Then, 2 rounds of:
  50-ft. weighted walking lunge...25ft down & 25ft back.
  16 bar muscle-ups
  8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.
Men use 50-lb. dumbbells
Women use 35-lb. dumbbells

THURSDAY (02 MAR 17)

Partner WOD

WOD1
In two Person Teams
21-18-15-12-9

Snatch 115/75
Toes 2 Bar

Split Reps anyway you want.
10 Min Time CAP



10 MIN REST




WOD 2
10 Min Time Cap
Partner 1
3 Round of:
10 x Burpees
10 x Cals on Rower
Then
Partner 2
30 x Burpees
30 x Cals on Rower

As Soon as WOD2 is completed:

WOD3: Each Partner establishes a 1RM Hang Squat Clean.  Total is sum of both partners 1RM.

***The combined time for WOD2 + WOD 3 is 15min.  If teams finish WOD 2 under the 10 min time CAP, they get that additional time for WOD 3.






WEDNESDAY (01 MAR 17)

WOD


11 MIN AMRAP

15 x Cal Row
20 x Toes 2 Bar
50 x Double Unders

TUESDAY (28 FEB 17)


STRENGTH


3 Sets:
155/105 Squat Cleans every 20 seconds for 3 Minutes.
205/135 Squat Cleans every 20 seconds for 3 Minutes.
235/185 Squat Cleans every 20 seconds for 3 Minutes.




WOD

20 Min EMOM

Even Minutes:  15 x GHD
Odd Minutes: 15 x Wall Balls (20/14)

MONDAY (27 FEB 17)


WOD

12 Min for Max Reps

5 x HSPUs
10 x Chest to Bar Pull-ups
20 x  Hang Power Clean (115/85)
50 x Double Unders

Minutes 12-18 (6 Min)

1 Rep Max Squat Snatch


FRIDAY (24 FEB 17)



OPEN 17.1

FOR TIME:

10 x Dumbbell Snatch (50/35).  Must switch hands each rep.
15 x Burpee Box Jump Overs (24/20).  Must face box while doing burpee.

20 x DB Snatch
15 x Burpee Box Jump Over

30 x DB Snatch
15 x Burpee Box Jump Over

40 x DB Snatch
15 x Burpee Box Jump Over

50 x DB Snatch
15 x Burpee Box Jump Over

Visit the Crossfit Open site for workout details:
https://games.crossfit.com/workouts/open/2017?division=1





THURSDAY (23 FEB 17)

WOD

6 Rounds for Time:

10 x Deadlift (225/155)
10 x Wall Balls (20/14)
10 x Toes 2 Bar
10 x Box Jump Overs



SKILL

Jerk (Split or Push...whichever you use):

6 Sets (2-3 Reps).   Do not exceed 55-65%.  You are working on speed.

WEDNESDAY (22 FEB 17)


WOD

3 Rounds 

24 Cal Row
21 Hang Power Clean (115/80)
18 Step Back-Lunge (115/80)
15 Over the bar Burpees.

TUESDAY (21 FEB 17)

Location
-The Buckner Functional Fitness Room Open TODAY!



WOD

50 Cal Row "Buy In"

5 Rounds of:
-10 Snatch (95/65)
-10m Overhead Walking Lunge (95/65)
-10 Burpees over the Bar
-10m Overhead Walking Lunge (95/65)

50 x GHD Sit-up "Cash Out"

FRIDAY (17 FEB 17)

WOD


WOD

9 MIN AMRAP

10 x Clean (135/95)
10 x Burpees Over the Bar


10 MIN REST

Stairway to Heaven Challenge:  12 Minutes, run as many up & down laps as you can.





REMEMBER TO SIGN UP FOR THE CROSSFIT OPEN.  When asked for you affiliate: Type in Black & Gold Crossfit.  We will look to run the workouts in the new Functional Fitness Room (Opening Tuesday).

THURSDAY (16 FEB 17)

21-15-9-3

Dumbbell Thrusters (50/35)
Chest to Bar Pull-ups*


Scale to regular pull-ups, or rows as needed.




REMEMBER TO SIGN UP FOR THE CROSSFIT OPEN.  When asked for you affiliate: Type in Black & Gold Crossfit.  We will look to run the workouts in the new Functional Fitness Room (Opening Tuesday).

WEDNESDAY (15 FEB 17)

STRENGTH/SKILL

3-3-3-3-3-3-3

Jerks.  Take the first 3 sets from the floor, and the rest from the rack.  Don't jerk over 75%...work on speed.



WOD

Row / Run 5 Miles.

Run x 1 mile
Row x 1600m
Run x 1 mile
Row x 1600m
Run x 1 mile

TUESDAY (14 FEB 17)

OPEN WOD 15.3


Complete as Many Rounds as possible in 14 Minutes.

7 x Muscle Ups (Rings if able....Bar if not)*
50 x Wall Balls (20-10' / 14-9')
100 x Double Unders


If you do not have Muscle Ups then sub chest to bar pull-ups, or regular pull-ups.

*If you simply do not have the equipment to do Muscle Ups, then sub for 15 Chest to Bar Pull-ups.

MONDAY (13 FEB 17)

STRENGTH


FOR TIME:

Dead Lift

30 x (185/95)
25 x Double Unders
25 x (225/135)
25 x Double Unders
20 x (275/185)
25 x Double Unders
15 x (315/205)
25 x Double Unders
10 x (365/225)
25 x Double Unders
5   x (405/255)

***Only go to about 85% of your 1RM.



BLACK & GOLD CROSSFIT WILL BE RUNNING THE OPEN THIS YEAR.  When you sign up, type in: "Black & Gold CrossFit" in the Affiliate search box.  Times and Locations to follow.

FRIDAY (10 FEB 17)


Locations
-3rd Floor Weight Room
-62' Room


STRENGTH
- 4 x 5 Front Squat
- 4 x 5 Dead Lift


WOD
5 Rounds for Time

10 x Dumbbell Thrusters (50/35)
20 x Cal Assault Bike

THURSDAY (09 FEB 17)

Locations
-3rd Floor Weight Room


STRENGTH
6 x 6 Push Jerk



WOD

12 MIN AMRAP
3 x Bar Muscle Ups
7 x Squat Clean (185/115)
20 x GHD Sit-ups

WEDNESDAY (08 FEB 17)

Location
-Arvin Gym



Conditioning
Do the Arvin Stairway to Heaven Challenge (info located at bottom of stairs).

*Anyone not at West Point:

10 x 100m Sprint with 30 second recovery.



WOD

12 MIN ARMAP

10 x Ground to Overhead (155/115)
15 x GHD Situps
40 x Double Unders

TUESDAY (07 FEB 17)

Locations
-62' Room


WOD

12 MIN AMRAP

6 x Dumbbell Snatch (65/35)
12 x Wall Ball (20/14)
36 x Double Unders



Aerobic
Row 3K for Time

MONDAY (06 FEB 17)

Locations
-3rd Floor Gym


STRENGTH

Snatch (High-Hang / Hang / Floor)

50% - 60% - 65% - 70% - 75% - 80%


6 MIN AMRAP

Toes 2 Bar & Snatch (115/65)

3 Reps of Each
6 Reps of Each
9 Reps of Each
...keep adding 3 Reps each round until time runs out.  Score is total number of reps performed.

FRIDAY (03 FEB 17)

Locations
-3rd Floor Weight Room
-62' Room (WOD)




STERNGTH


3 x 5 Press (Strict)
3 x 5 Press (Push)
3 x 5 Push Jerk






WOD


10 Rounds for Time
-10 x Ring Dips
-10 x Pull-ups
-10 x Air Squats
-10 x Dumbbell Snatch (65/35)
-10 x Burpees

THURSDAY (02 FEB 17)

Locations
-62' Room



WOD

15 MIN AMRAP

20 Cal Row
10 Burppes over the Rower



STRENGTH

10-8-6-6-6-8-10

Thrusters.  Increase weight as able.  90 Seconds of rest between sets.

WEDNESDAY (01 FEB 17)

Locations
-3rd Floor Weight Room


WOD

Open WOD 15.1

9 Min ARMAP

15 x Toes 2 Bar
10 x Deadlift (115/75)...NO SUMO ALLOWED
5 x Snatch (115/75).

Keep the clock running for 6 more minutes.  During this time establish a 1RM Clean & Jerk.
-As many attempts as you can / need, but must lock out.


Seek Link for Open WOD 15.1 standards:

https://games.crossfit.com/workouts/2015

TUESDAY (31 JAN 17)

Locations
-62' Room



WOD

1000m Row
25 Double Unders

2 Min Rest

750m Row
50 Double Unders

2 Min Rest

500m Row
75 Double Unders

2 Min Rest

250m Row
100 Double Unders

MONDAY (30 JAN 17)

Locations
-3rd Floor Weight Room



SKILL
-Spend 5-10 minutes building  up to a 2/3s max rep DL and Bench.



WOD

10 Rounds in a (1-2-3-4-5-6-7-8-9-10) rep style.

1 x Pistol Per leg (So 2-4-6...20 reps).
1.0 x Body Weight Bench
2 x Toes 2 bar (So 2-4-6-8....20 reps).
1.5 x Body Weight DL

The Bench and DL are increase by 1 rep each round, with the Pistols and Toes 2 Bar increase by 2 reps per round.


Post time.

FRIDAY (27 JAN 17)

Location
-62 Room


STRENGTH

5 Rounds

3-Position Snatch (Floor, Above Knee, High Hang)




WOD

7 Min AMRAP

Thruster Ladder

25 x (75/45)
21 x (115/75)
17 x (135/95)
13 x (165/115)
As many as able (185/135)

THURSDAY (27 JAN 17)

Locations
-62' Room or Outside



WOD (Aerobic Intervals)

5 Rounds of

1000m Row
4 Min Rest

OR

1000m Run
4 Min Rest


SKILL

EMOM
-6 Hand Stand Push-ups

WEDNESDAY (25 JAN 17)

Locations
-3rd Floor Weight Room



STENGTH
5 x 5 of Dead Lift.  About 2 min rest between sets.


WOD

Open WOD 11.1

10 Min AMRAP

30 x Double Unders
15 x Power Snatch (75/55)

TUESDAY (24 JAN 17)

Locations
-3rd Floor Weight Room
-62' Room


SKILL

Pistols:

8 Double Tabata Round (40 seconds on 20 seconds off) of pistols for max reps...alternate legs.




WOD

5 Rounds for time:

10 x Pull-ups (Chest to bar for more experienced athletes).
20 x Kettle Bell Swings (53/35)....(70/53 for more experience athletes).
30 x Wall Ball (18/12)....(20/14 for more experienced athletes).
40 x Double Unders.

***Any time you break any of the events you have to do 4 burpees.  You are only allowed to take up to 40 seconds rest between movements (20 sec max for more experienced athletes), including starting a new round.  If you do you owe 4 burpees for every 20/40 seconds of extra rest you take.




MONDAY (23 JAN 17)

Locations
-3rd Floor Weight Room


SKILL

5-6 Sets of increasing Weight

Squat Clean:  From above knee, high hang, floor.



STRENGTH
*Add about 10% on to the last weight you are able to complete for the 3 rep complex above.

Every 45 seconds for 12-15 rounds of:

1 x Squat Clean.

FRIDAY (20 JAN 17)

Locations
-Hayes Track



SKILL
10 EMOM
1 x Rope Climbs



WOD
6 to 8 Rounds of: 400m Run & Dumbbell Thrusters

-Take your 400m run time and add 45 seconds to it.

-You have that amount of time to run 400m (Just use two laps in Hayes), and then do as many dumbbell thrusters as you can (Men=40# DBs / Women=25#DBs) with the remaining time...which should be 15-45 seconds left.

Take 3 min rest between each set.  Your score is the total amount of thrusters you are able to complete.

Post the total sets you completed, your total thrusters, and your average thrusters (total/sets).

THURSDAY (19 JAN 17)

Locations
-62' Room



4 Rounds for Time

50 x Sit-ups (Abmat if you have one)
40 x Air Squats
30 x Push-ups
20 x Pull-ups

WEDNESDAY (18 JAN 17)

Locations
-3rd Floor Weight Room



STRENGTH

Dead Lift

10 - 10 - 8 - 8 - 6 - 6 - 4 - 4


WOD

10 MIN AMRAP

15 Cal Assault Bike
45 Double Unders

TUESDAY (17 JAN 17)

Locations
-3rd Floor Weight Room


STRENGTH (Front Squat)
-In 6 Jumps...build to a 3RM.  About 90 to 180 seconds rest between sets.

Then
7 x 75% 3RM
10 x 65% 3RM



WOD

10 Min EMOM

10 x Sumo Deadlift High Pull (85/45)
6 x Pull-ups

FRIDAY (13 JAN 17)

Locations
-3rd Floor Weight



WOD
9 Min AMRAP

15 x Squat Clean (135/85)
10 x Toes To Bar

13 x Squat Clean (185/115)
10 x Toes To Bar

11 x Squat Clean (205/130)
10 x Toes To Bar

9 x Squat Clean (225/145)
10 x Toes To Bar

7 x Squat Clean (245/155)
10 x Toes To Bar

If you complete the final round in under 9 Min, record your time.

THURSDAY (12 JAN 17)

Locations
-3rd Floor Weight Room
-Outside / 62' Room




STRENGTH
-Bench  6 sets x 12-15 Reps...increase weight as able.






WOD
-Run 3-4 Miles at a moderate pace.






MOBILITY
-5-10 Minutes of active stretching and mobility.

WEDNESDAY (11 JAN 17)

Locations
-3rd Floor Weight Room



STRENGTH
-In 4 jumps, work up to a working 3 Rep OHS.


WOD

20 Min

12 x Overhead Lunge (95/65) - (6 forward steps each leg).  Or 25ft if you have ability.
8 x Burpees over bar.
12 x Overhead Lunge (95/65) - (6 forward steps each leg).  Or 25ft if you have ability.
8 x Chest to Bar pull-ups.

TUESDAY (10 JAN 17)

Locations
-62' Room



SKILL

WOD
7 Rounds
-7 x HSPUs
-1 min rest



WOD
-40 Cal Row
-50 DUs

-30 Cal Row
-50 DUs

-20 Cal Row
-50 DUs

-10 Cal Row
-50 DUs

MONDAY (09 JAN 16)

Locations
-3rd Floor Weight Room



STRENGTH
6 Sets
-3 Position Snatch (Below Knee, Above Knee, High Hang)...Squat or Power Snatch
-1 Squat Snatch from Floor.

*Increase weight after each 4 reps (3 position + 1 from Floor).
*If you are using straps, only use for the 3 position.


WOD

10 x Thrusters (135/85)
10 x Burpees over Bar

8 x Thrusters
10 x Burpees

6 x Thrusters
10 x Burpees

4 x Thrusters
10 x Burpees

2 x Thrusters
10 x Burpees


FRIDAY (06 JAN 16)

Locations
-3rd Floor Weight Room




Bench
10-8-6-4-2-2




WOD


10 Min  EMOM
-7 HSPUs


2 Min Break


10 Min EMOM
-12 Toes 2 Bar

THURSDAY (05 JAN 16)

Locations
-3rd Floor Weight Room


STRENGTH
-8 Sets x 3 DL (Try to lift as close to your 1RM as you are able, while still being able to complete the work and not compromise your form).



WOD

15-13-11-9-7-5-3

Thruster (105/65)
Burpees Over Bar

WEDNESDAY (04 JAN 17)

Locations
-3rd Floor Weight Room




STENGTH
-5 Sets of:
     Clean from Floor / 2 x Power Clean / 3 x Jerk...Increase weight as able.


WOD

9 MIN AMRAP

12 x Snatch (75/55)
8 x Chest to Bar Pull-ups
50 x Double Unders.

TUESDAY (03 JAN 16)

Locations
-Hayes (If Open)
-62' Cardio Room (Otherwise)



WOD

Hays

5 Rounds for Time:
30 x Wall ball* (20/14)..10'
3 x Laps.

*Try to do wall ball unbroken.  If you have to break, you owe 10 Push-ups before you can start again.



62' Room
5 Rounds for Time:
30 x Wall ball* (20/14)...10'
25 x Cal on Assault Bike

*Try to do wall ball unbroken.  If you have to break, you owe 10 Push-ups before you can start again.

MONDAY (02 JAN 17)

Locations
-3rd Floor Weight Room


30 Min: EMOM
1 x Squat Snatch (70-80%)


Conditioning

4 Min MAX Burpees over bar.

4 Min Rest

40 Burpees for Time.