FRIDAY (23 DEC 16)

Locations
-62' Room



Assault Bike Intervals:

4 Min Max Effort for Cal:

4 Min REST

Then bike the Calories you did in the first round FOR TIME:

4 Min REST

Then bike the Calories you did in the first round FOR TIME:

4 Min REST

Then bike the Calories you did in the first round FOR TIME:

*It is likely to take you longer to bike you total in the second then the 4 Min you did in the 1st Round.  Try to keep you time consistent from what is was in the 2nd round during the 3rd and 4th rounds.

THURSDAY (22 DEC 16)

Locations
-Power Lifting Room (Basement)...you can drop weight down there.
OR
-3rd Floor Weight Room



OPEN WOD 12.2

10 Min to complete:

30 x Reps Snatch (75/45)
30 x Reps Snatch (135/75)
30 x Reps Snatch (165/100)
As Many as possible in remaining time (210/120)

WEDNESDAY (21 DEC 16)

Locations
-62 Cardio Room


17 MIN AMRAP

10 x Handstand Push-ups
20 x Calories on the Assault Bike
30 x Kettle bell Swing (2 Pood / 1.5 Pood)


10 Min Break.

5 Min Max Burpees over the bar.  In Lifters if you wear them in WODs.

TUESDAY (20 DEC 16)

Locations
-3rd Floor Weight Room


WOD

11 Min AMRAP

12 x Toes 2 Bar
40 x Double Unders
12 x Power Snatch (75/55)

As soon as the 11min stop you have 7 minuets to establish a 3RM Front Squat....but the bar starts from the floor.  If you squat clean the bar you can count that as your 1st rep.

MONDAY (19 DEC 16)

Locations
-3rd Floor Weight


STRENGTH
Snatch:

5 Rounds
1 x Power Snatch from Floor
1 x Power Snatch from above Knee
1 x Squat Snatch from Floor
1 x Squat Snatch from above Knee

*Try to complete each round in under 90 seconds, then take 3-4 minutes between rounds.



WOD

7 Min AMRAP

9 x Burpees over bar
7 x Deadlift 135/95
5 x Power Clean
3 x Push Jerk

FRIDAY (16 DEC 16)

Locations
-62'Cardio Room


Aerobic Intervals

4 Min - Rower for max Calories

4 Min Rest

4 Min - Assault Bike for max Cal.

4 Min Rest

4 Min - Jacobs Ladder for Feet

4 Min Rest

3 Min - Rower for Cal.

3 Min Rest

3 Min - Assault Bike for Cal.


Post total Calories & Feet to Comments.

THURSDAY (15 DEC 16)

Locations
-3rd Floor Weight Room


PUSH - Pull

Strict Press
and
Deadlift

10 x 8 x 6 x 4 x 6 x 8 x 10

Perform Press, wait 1-2 Min then perform DL.  Repeat up the rep scheme.  Ensure you are keeping about 4 minutes before you perform the same movement again.
*Increase weight as able to that each set is hard.



WOD
Every Min on the Min for 7 Min
-7 x Toes to Bar
-7 x Burpees
*Rest the rest of the time

**If this is too easy for you either increase the reps or weight a weight vest.

WEDNESDAY (14 DEC 2016)

Locations
-3rd Floor Weight Room

Every 3 minutes for as long as possible complete:

From 0:00-3:00

   2 rounds of:

   10 overhead squats

   10 chest-to-bar pull-ups

From 3:00-6:00

   2 rounds of:

   12 overhead squats

   12 chest-to-bar pull-ups

From 6:00-9:00

   2 rounds of:

   14 overhead squats

   14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

***If you finish the 2 rounds before the 3 minutes you rest of the remainder of the 3 min period.  

TUESDAY (13 DEC 2016)

Locations
-3rd Floor Weight Room



SRENGTH

6 Rounds of

-Snatch: 1 x Above Knee, 1 x Mid Thigh, 1 x Floor (increase weight each round)
-Bench: 12 x 55-60% 1RM...keep weight the same each time.

*This is not for time.  You are conducting a 3 position snatch at increasing weight and doing 12 reps of a light weight bench between sets of snatches.


WOD
"Annie"

50-40-30-20-10

-Double Under
-Sit-ups (Ab-mat if you have one)...you can come grab one from my office if you are in Arvin.

MONDAY (12 DEC 16)

Locations
-3rd Floor Weight Room



"12 Days of Christmas"

• For Time
• 1 Sumo Deadlift High-Pull (75/55 lbs)
• 2 Thrusters (75/55 lbs)
• 3 Push Press (75/55 lbs)
• 4 Power Cleans (75/55 lbs)
• 5 Power Snatches (75/55 lbs)
• 6 Kettlebell Swings (53/35 lbs)
• 7 Pull-Ups
• 8 Knees-to-Elbows
• 9 Box Jumps (24/20 in)
• 10 Double Unders
• 11 Burpees
• 12 Overhead Walking Lunges (45/25 lbs Plate)

FRIDAY (09 DEC 16)

Locations
-3rd Floor Weight Room
-62' Cardio Room


STRENGTH
-6x6

-Clean Grip Deadlift
-Strict Press



WOD
-1500m x Row
-100 x Double Unders
-250 x Feet on Jacobs Ladder
-100 x Double Unders
-1500m x Row

THURSDAY (08 DEC 16)

Locations
-Outside
or
-62' Room


SKILL
Mobility


WOD
RUN or ROW 4 Miles
or
Bike 10 Miles
or
Swim 1500yards

WEDNESDAY (07 DEC 16)

Locations
-3rd Floor Weight Room

SKILL
-Work on Toes to bar.




WOD

Part 1: you have 10 minutes to complete 3 rounds of:
25 Wall balls
25 Toes to bar

(Time finished under 10:00 is rest before part 2)

Part 2: 10 minutes to complete 3 rounds of:
25 Burpees
25 Box jumps

(Time finished under 10:00 is rest until part 3)

Part 3: 10 minutes to complete 3 rounds of:
20 Kettlebell Snatch (53/35)...do 10 Each Hand
20 Kettlebell swings

TUESDAY (06 DEC 16)

Locations
-3rd Floor Weight Room
-62' Room



STRENGTH

Back Squat

8x63%
8x67%
8x71%
8x75%


Conditioning

3RT
-20 x Goblet Squats (53/35)
-20 x KB Swings
-20 x Burpees
-20 x C2B Pull-ups

MONDAY (05 DEC 16)

Locations
-Hayes Gym
or
-62' Room



10 Min AMRAP

-Run x 100m or Row x 150m
-15 x Abmat Sit-ups
-Run x 100m or Row x 150m
-Single Arm Dumbbell or Kettle-bell Jerk (53/55-35)



10 min Rest


50 x Wall Ball for Time.

FRIDAY (02 DEC 16)

Locations
-3rd Floor Weight Room
-62' Room


1. STRENGTH
-15 minutes to build up and establish a 3RM Overhead Squat.


2. Set up a barbell with a 45# plate on each side:
-50 x Burpees for Time


In 62' Room:

3.  3 Rounds for time:
-50 x Double Unders
-30 x Sit-ups
-10 x Pistols (5 each leg)
*2 Min Rest

THURSDAY (01 DEC 16)

Locations

-3rd Floor Weight Room

STRENGTH

-Bench: 10-8-6-4-4.  Increase weight as able.

WOD

Level 1

FRAN

21-15-9

Thrusters (95/65)

Pull-ups

Level 2

Worst Fran Ever

21-18-15-9-6-3

Thrusters (95/65)

Toes 2 bar

WEDNESDAY (30 NOV 16)

WOD (Aerobic Intervals)

RUN or ROW

1000m x 5

-4 Min rest between sets.

5 Min of active mobility / stretching.

TUESDAY (29 NOV 16)

Locations
-3rd Floor Weight Room


STRENGTH

-Front Squat:  5 Sets of 3 at 80-85%
-Back Squat: 5 Sets of 3 at 80-85%



WOD

7 MIN AMRAP

10 x Snatch (75/45)
5 x Chest 2 Bar Pull-ups

MONDAY (28 NOV 16)

Locations
-3rd Floor Weight Room


STRENGTH (Snatch)

-3-3-2-2-1


WOD

Level 1

21-15-9
Power Clean (95/55)*
Push Press (95/55)*
Toes 2 Bar

Level 2

21-18-15-12-9-6-3
Power Clean (115/75)*
Push Press (115/75)*
Toes 2 Bar


*Adjust weight as needed.  You are focusing on being able to complete the workout in under 20 min, so if you can do Level 2 in under 20 min simply by reducing to 95#, then do so.

FRIDAY (25 NOV 16)

STRENGTH

-Work up to and establish a new 1RM Bench Press

Then

5 Rounds for Time

10 x Bench Press (60-70% new 1RM)

40 x Sit-ups

THURSDAY (24 NOV 16)

Happy Thanksgiving


Run a 5k...or 10K

WEDNESDAY (23 NOV 16)

Locations
-3rd Floor Weight Room


STRENGTH (Bench / Strict Press)

-5 Minutes:  Warm up flat bench & push press.
THEN
1.  Max Reps Bench at 75% of 1RM...(then 1 min later)...Max Reps Push Press at 50% of 1RM
-2 Min Rest

2. Max Reps Push Press at 75% of 1RM...(then 1 min later)...Max Reps Bench at 50% of 1RM
-2 Min Rest

3.  Max Reps Bench at 80% of 1RM...(then 1 min later)...Max Reps Push Press at 40% of 1RM
-2 Min Rest

4. Max Reps Push Press at 80% of 1RM...(then 1 min later)...Max Reps Bench at 40% of 1RM



WOD

10/2, 8/4, 6/6, 4/8. 2/10 Reps of:

Level 1:
-Deadlift (185/95)
-Box Jump (30/24)

Level 2:
Deadlift (275/135)
-Box Jump (40*/24)
*Use the 2nd biggest jump in the 3rd floor weight room, comes up to about the waist.

TUESDAY (22 NOV 16)

Locations
-3rd Floor Weight Room


STRENGTH / SKILL (Overhead Squat)
-5 Min Warm up
-10 Min to establish a 3RM Overhear Squat



WOD

In 3 Min complete
2 Rounds of
10 x Overhead  Squats (95 / 65)
10 x Chest to Bar Pull-ups
-Rest with the remaining time

In 3 Min complete
2 Rounds of
10 x Overhead  Squats (95 / 65)
10 x Chest to Bar Pull-ups
-Rest with the remaining time

In 3 Min complete
2 Rounds of
10 x Overhead  Squats (95 / 65)
10 x Chest to Bar Pull-ups
-Rest with the remaining time

In 3 Min complete
2 Rounds of
10 x Overhead  Squats (95 / 65)
10 x Chest to Bar Pull-ups

*LEVEL 1:  OHS (75/45) / Regular Pull-ups
*LEVEL 2:  Do prescribed weight & C2B Pull-ups + every 3 Min increase the rep scheme by 2....So (10/12/14/etc).

This is CrossFit Open WOD 14.2...also 15.2 (It was a repeat workout in back to back Opens).

MONDAY (21 NOV 16)

Locations
-62' Room


SKILL
-Mobility:  Spend 5-10 minutes working shoulder and hip mobility.


WOD
"Worst WOD Ever."

75 x Wall Balls
40 x Burpees
50 x Wall balls
30 x Burpees
25 x Wall Balls
10 x Burpees

FRIDAY (18 NOV 16)

Locations
-3rd Floor Weight Room


STRENGTH
-Overhead Squat 4-4-4-4



WOD
4 Rounds for time

Level 1
400m Run
15 x OHS (95/55)
10 x Hang Power Clean (95/65)


Level 2
400m Run
15 x OHS (115/65)
10 x Hang Power Clean (115/65)

THURSDAY (17 NOV 16)

Locations
-3rd Floor Weight Room
-62' Room



STRENGTH  (Snatch)

Working with light to moderate weight:

6 Sets:  Each of two rounds of 1 Snatch from the floor, one from below the knee, and one from mid thigh.  Essentially you will do this twice (6 snatches total).



WOD

5* Rounds for time:

50 x Double Unders
40 x Sit-ups
30 x Air Squats
20 x Push-ups
10 x Pull-ups

Reduce the number of rounds if necessary.

WEDNESDAY (16 NOV 16)

Locations
-62' Room


SKILL
-Handstand Push-ups (5-5-5-5-5-5).


WOD
10 Rounds of 2 Min EMOM (Every two minutes you do):

Level 1
10 Cal Row
10 Push-ups

Level 2
10 Cal Row
10 Burpees over Rower

*With the remaining time each round...you get to rest!

TUESDAY (15 NOV 16)

Location
-3rd Floor Weight Room
-62' Room or 3rd Floor WR




STRENGTH


6 sets of 8 second deadlifts*


*This is a very slow deadlift. Move the bar from the floor to the locked out position over 4 seconds (do not go faster).  Once locked out, move the bar back to the floor in 4 seconds.  Focus on good form the entire time...increase weight as able.






WOD


Level 1
5 Round for time:
10 x Dumbbell DL (45/25)
10 x Pull-ups
10 x Deadlift Front Squats (DBs rest on shoulders).


Level 2
7 Round for time:
10 x Dumbbell DL (65/40)*
10 x Chest to Bar Pull-ups
10 x Deadlift Front Squats (DBs rest on shoulders).


*Adjust weight as necessary.

MONDAY (14 NOV 14)

Locations
-3rd Floor Weight Room


STRENGTH
-In singles work up to a heavy Clean & Jerk.  If the iron is hot, go for a 1RM.



WOD

12 MIN AMRAP

Level 1
10 x Ground to OH (115/65)
15 x GHD
40 x Double Unders (75 Singles)

Level 2
10 x Ground to Overhead (135/85)
20 x GHD
40 x Doubles Unders

THURSDAY (10 NOV 16)

Locations
-3rd Floor Weight Room


SKILL
-5-10 Min:  Work on shoulder mobility.

WOD
"CrossFit Total"

In 1 hour (or however much time you have).

Build up to and establish a 1RM MAX of:
-Strict Press
-Back Squat
-Deadlift

*You can do these in any order.

WEDNESDAY (09 NOV 16)

Locations
-62' Room


SKILL
-Work on Chest 2 bar Pull-Ups
OR
-Work on Kipping / Butterfly Pill-Ups


WOD

4 MIN AMRAP

Level 1
-15 x KBS (53/35)
-10 x Pull-ups
-10 x Air Squats

Level 2
-15 x KBS (70/53)
-10 x Chest 2 Bar Pull-ups
-10 x Air Squats...alternate legs

5 MIN REST
THEN
4 MIN AMRAP

Level 1
5 x Handstand Push-ups
10 x Burpees
15 x Sit-ups

Level 2
7 x Handstand Push-ups
14 x Burpees
21 x Toes 2 Bar

5 MIN REST

THEN

4 Min of max Burpees

TUESDAY (08 NOV 16)

Locations
-3rd Floor Weight Room


STRENGTH
-Build to a heavy 1RM Hang Power Clean in 10-15 min.



WOD
 5 Rounds for time:

Level 1
10 x Bench (155/95)
15 x Back Extension
1 x Arvin Lap (run out 3rd floor gym, to basement, across to stairway to heaven, back to 3rd floor WR).

Level 2
10 x Bench (185/115)
25 x Back Extension
1 x Arvin Lap (run out 3rd floor gym, to basement, across to stairway to heaven, back to 3rd floor WR).

MONDAY (07 NOV 16)

Locations
-3rd Floor Weight Room


1.  Snatch...build up to 80% x 1 (5 times).

2.  Snatch Pull...work up so that final sets are 85%x3, 90%x3, 95%x2.


WOD

5 Rounds for time:

3 x Front Squat (75-85%)
20 x Sit-ups

FRIDAY (04 NOV 16)

Locations
-Hayes Gym


SKILL
-Work on rope climbs




WOD

5 ROUNDS for TIME

Level 1
- 1 x Rope Climbs (To red mark).  3rd Climb finishes on shelf, run on track.
- 5 x Laps Hayes Track
- 3 Min Rest

Level 2
-3 x Rope Climbs (To red mark).  3rd Climb finishes on shelf, run on track.
-5 x Laps Hayes
-3 Min Rest

THURSDAY (03 NOV 16)

Locations
-3rd Floor Weight Room


SKILL

Deadlift.
5 sets x 6 reps.  Build up to a heavy 6 rep set.



WOD

10 MIN AMRAP

Level 1
5 x Bench (155/95)
7 x Toes 2 Bar

Level 2
5 x Bench (185/115)* Use about 65-70% 1RM
7 x Ankles 2 the bar.

WEDNESDAY (02 NOV 2016)

Locations
-3rd Floor Weight Room
-62' Cardio Room



SKILL/STRENGTH
-12 Min to build up to a 4RM Overhead Squat.


WOD
21-15-9

Cal Row
Burpees over the rower

TUESDAY (01 NOV 16)

Locations
-3rd Floor Weight Room






STRENGTH
-4 sets x 3 reps of clean & Jerk...build to 80% 1RM




WOD
9 Min AMARP


10 x Snatch or Ground to OH (75/45)
6 x Chest to Bar pull-ups.




*Rather than going to really hard and then slowing down, break down the WOD into more of an EMOM style.  For example: try to complete each round in 1:30, and use the extra time to rest.  Some time this more even approach works out better.

MONDAY (31 OCT 16)

Locations
-3rd Floor Weight Room
-62 Room

STRENGTH (Front Squat...bottom 2 bottom)
-5 x 50%
-5 x 60%
-5 x 70%



WOD
100 x DUs
15 x Pistols (R)
15 x Pistols (L)
40 x Ab-Mat Sit-ups
12 x Pistols (R)
12 x Pistols (L)
40 x Ab-Mat Sit-ups
9 x Pistols (R)
9 x Pistols (L)
100 x DUs

FRIDAY (28 OCT 2016)

Location
-62' Room


SKILL
-Spend 5 minutes working on handstand Push-ups.  Try for 5x5 kipping if able.


WOD

Level 1 = 1 Round
Level 2 = 2 Rounds...but go backwards, so once you do 20 x T2B, you do 20 more!

20 x Pull-ups
30 x KBS (53/35)
40 x Air Squats
50 x Push-ups
100 x Double Unders (200xsingles)
50 x Lunges (25 each leg)
40 x Sit-ups
30 x Goblet Squats (53/35)
20 x Toes 2 Bar

THURSDAY (27 OCT 16)

Locations
-3rd Floor Weight Room
-62 Room


STERNGTH
-6 x Sets: OF 1 x 1 x 1: Power Clean from floor, Power Clean from above knees, Squat Clean from high hang.



WOD (level 1 / level 2)
-4 Min:  (20/30) Burpees...in the remaining time as many Toes 2 Bar as possible.

3 Min Rest

-3 Min: (20/30) Air Squats...in the remaining time as many Toes 2 Bar as possible.

3 Min Rest

-3 Min:  (15/20) Wall Balls...in the remaining time as many Toes 2 Bar as possible.

WEDNESDAY (26 OCT 2016)

Locations
-3rd Floor Weight Room



STRENGTH
-BACK SQUAT: 6 sets of 3 reps.  60%-75% 1RM, should be fast reps, focus on quality form (60-90 sec rest).


WOD

Level 1
3 Rounds for Time:
6 x Thrusters (95/65)
9 x Burpees
12 x Jumping Pull-ups

Level 2
5 Rounds for Time:
6 x Thrusters (135/85)*
9 x Burpees
12 x Pull-ups

*Adjust weight as needed.  Should be able to do all 6 unbroken...but it should be tough.

TUESDAY (25 OCT 2016)

Locations
-3rd Floor Weight Room


STRENGTH
-Strict Press: 10-8-6-4-4


WOD

9 MIN AMRAP

Level 1
3 x Push Press (95/55)*
3 x Pull-ups**
6 x Push Press (95/55)
3 x Pull-ups
9 x Push Press (95/55)
6 x Pull-ups
12 x Push Press (95/55)
6 x Pull-ups
15 x Push Press (95/55)
9 x Pull-ups
18 x Push Press (95/55)
9 x Pull-ups
*Every Round the Push Press goes up by 3
**Every 2 Rounds the Pull-ups go up by 3.

Level 2
3 x Push Press (115/65)*
3 x Pull-ups**
6 x Push Press (115/65)
3 x Pull-ups
9 x Push Press (115/65)
6 x Pull-ups
12 x Push Press (115/65)
6 x Pull-ups
15 x Push Press (115/65)
9 x Pull-ups
18 x Push Press (115/65)
9 x Pull-ups
*Every Round the Push Press goes up by 3
**Every 2 Rounds the Pull-ups go up by 3.

For both, keep going beyond the listed rounds if able, just continue to increase reps as noted.

MONDAY (24 OCT 16)

Locations
-3rd Floor Weight Room


STRENGTH
-5 sets / 4 reps: Front Squats...build towards a very heavy final set.


WOD

7 Rounds

Level 1

6 x Burpees over bar
5 x Power Cleans (135/75)*
6 x Burpees over bar
6 x Toes 2 Bar
2 MIN REST

Level 2
6 x Burpees over bar
5 x Power Cleans (185/115)*
6 x Burpees over bar
10 x Toes to bar.
2 MIN REST

* Scale the weight as needed / able.  Weight should be something you can do unbroken, but which still greatly fatigues you.

*** The goal of this workout is to push yourself very hard, and complete the movement in 1:15 to 1:45.  If it takes you 2 min or more sale back the reps/weight.  You should push very hard, look at your watch when you finish, then rest for 2 minutes and go again.  Push hard and then take your rest, try to complete each round in the same amount of time (shows consistent recovery).

FRIDAY (21 OCT 16)

Locations
-62' Room
-Power Lifting Room


Skill
-5 Minutes working on pull-ups (kipping / butterfly)
-5 Minutes working on Handstand Push-ups


WOD

FOR TIME....with an 8 Min CAP.

25 x Bench Press (95/65)
25 x Deadlift (135/95)

20 x Bench Press (135/95)
20 x Deadlift (185/135)

15 x Bench Press (175/115)
15 x Deadlift (225/175)

15 x Bench Press (205/135)
15 x Deadlift (255/205)

10 x Bench Press (225/155)
10 x Deadlift (275/225)

5 x Bench Press (245/175)
5 x Deadlift (295/245)

THURSDAY (20 OCT 16)

Location
-3rd Floor Weight Room



STRENGTH
- 5 x 5 Back Squat (2 min rest), pick a weight you can hit at least 4 reps without assistance.



WOD

21-15-9

Level 1
Pull-ups
Push Press (95/55)*   *Bar starts on the floor.
Burps over the bar

Level 2
Chest 2 Bar Pull-ups
Push Press (115/75)*    *Bar starts on the floor.
Burps over the bar.

WEDNESDAY (19 OCT 16)

Locations
-62 Room


SKILL
-Rowing



WOD

1500m Row
50 x Sit-ups
50 x Push-ups

1000m Row
30 x Sit-ups
30 x Push-ups

500m x Row
10 x Sit-ups
10 x Push-ups

TUESDAY (18 OCT 16)

Location
-3rd Floor Weight Room


SKILL
10 Min:  Squat clean singles.  Work up to 65-75% 1RM.

5 Min:  Double-unders:  Try for 3 sets of 10-15 unbroken.
                  *If you have double-unders, work on sets of 40-50 with lifters on.



WOD

3 ROUNDS For TIME

Level 1
10 x Front Squat (135 / 95)...starts from floor
20 x Pull-ups
30 x Double-unders OR 90 x single under

Level 2
10 x Front Squat (185 / 135)...starts from floor
20 x Chest 2 Bar Pull-ups
50 x Double-unders

MONDAY (17 OCT 16)

NO SCHEDULED CLASS.  Feel Free to meet normal time (0530-0630) to conduct workout.


Location
-3rd Floor Weight Room



SKILL:
3-Position Snatch.  Floor, Mid Thigh, High Hang.  Work up to 65-75% 1RM....5 Sets.



WOD

8 Min AMRAP

Level 1
8 x Ground to Overhead (75/45)
5 x Pull-ups


Level 2
12 x Snatch (75/45).
5 x Chest 2 Bar Pull-ups

FRIDAY (14 OCT 2016)

Locations
-62' Room


SKILL
-Kettlebell Swing
-Kettlebell Snatch



WOD

6 MIN AMRAP

Level 1
5 x Pull-ups
10 x Kettlebells swing (53/35)
15 x Push-ups

Level 2
10 x Chest 2 Bar Pull-ups
15 x Kettlebell Swings (70/53)
20 x Push-ups

5 MIN REST

4 MIN AMRAP

Level 1
15 x Sit-ups
10 x Burpees
5 x Kettlebell snatch (35/18...use Dumbbell if necessary)

Level 2
15 x Knees to Elbows
10 x Burpees
5 x Kettlebell Snatch (53/35)

THURSDAY (13 OCT 16)

Locations
-3rd Floor Weight Room


SKILL:
15 Min Build up to a heavy 3RM Back Squat.



WOD

3 Rounds for Time:

Level 1
10 x Over Head Lunge (65/45)...(5 right leg / 5 left leg).
10 x Toes 2 Bar
20 x Push-Press (65/45).


Level 2
16 x Over Head Lunge (105 / 65)...(8 right leg / 8 left leg).
10 x Ankles 2 Bar
26 x Push Press (105/65).

WEDNESDAY (12 OCT 16)

Location

-62' Room

-Hayes Track

SKILL

-Work on Handstand Push-ups: 5-5-5-5

Work on Pull-ups:

Level 1

Kipping or Butterfly: 5-5-5-5

Level 2

Chest to bar: 8-8-8-8

WOD (Upstairs on Hayes Gym Track and Landing).

4 Rounds for time:

Level 1

15 x Wall Ball (20/14)*

2 x Laps

Level 2

25 x Wall Ball (20/14)*

3 x Laps

*WALL BALLS

-Do wall balls outside of track on landing area by the stairs.

-If you set the ball down before the end of the set (break it up), you have to do 5 x burpees each time.  Stopping and standing there with the ball in your hands to avoid burpees also counts as breaking up the set....and you still have to stop and do 5 burpees.

TUESDAY (11 OCT 16)

No Scheduled Morning Class Today


Skill:
-Work on Power Cleans



WOD
-2 Min EMOM* (20 Min Total)


Level 1

5 x Power Clean (115/65)
5 x Toes 2 Bar
10 x Burpees Over Bar

Level 2
5 x Power Clean (185/115)
10 x Toes 2 Bar
10 x Burpee Over Bar


*EMOM (Every Min on the Min).  In this case, every 2 minutes you start a new round.  The goal being to finish before 2 minutes and resting for the remainder of the time.  If you are unable to complete a round in 2 min then reduce the amount of reps, starting with reducing burpees to 5.

MONDAY (10 OCT 16)

No Class due to Holiday.

For Time:

Level 1
Run a 5K

Level 2
Run 5 Miles

FRIDAY (07 OCT 16)

Location
-3rd Floor Weight Room



STRENGTH / Skill
- Work up to a comfortable 3 Rep Snatch
-Then Clean & Jerk using that weight: 4-4-4



WOD

9 MIN AMRAP

Level 1

3 x Snatch (95/55)
6 x Clean & Jerk (95/55
9 x Pull-ups
15 x Air Squats

Level 2

3 x Snatch (135/95)
6 x Clean & Jerk (135/55
9 x Chest to Bar Pull-ups
20 x Air Squats

THUESDAY (06 OCT 16)

Location:
-62' Room

Skill

Handstand Push-ups  5-5-5-5-5
-Strict if able
-Kipping if necessary


WOD

5 MIN AMRAP
20 x Kettlebell Swing (53/35)*
5 x Ankles 2 Bar

5 MIN REST

5 MIN AMRAP
15 x Kettlebell Swing (53/35)*
10 x Knees to Elbows

5 MIN REST

5 MIN AMRAP
10 x Kettlebell Swing (53/35)*
15 x Sit-ups


Scale UP or DOWN as needed.

WEDNESDAY (05 OCT 16)

Location
-3rd Floor Weight Room


SKILL
-Squat Cleans: 3-3-3-3*

*Your Last Squat set of three should only be a moderate weight (60-70% 1RM)



WOD

20 MIN AMRAP

Level 1

10 x Front Squat (95/45)*
15 x Sit-ups
1 x Arvin Lap (Take a right out door, down to basement, across to base of stairway to heaven, run up to 3rd floor, back to weight room...not 4th floor).
1 MIN REST.

*Bar for front squats starts from floor each time...1st rep should be squat clean.

Level 1

12 x Front Squat (155/95)*
20 x Sit-ups
1 x Arvin Lap (Take a right out door, down to basement, across to base of stairway to heaven, run up to 3rd floor, back to weight room...not 4th floor).
1 MIN REST

*Bar for front squats starts from floor each time...1st rep should be squat clean.

TUESDAY (04 OCT 16)

Location
-3rd Floor Weight Room



SKILL
-Double Unders



WOD

Level 1
50 x Single Unders
40 x Box Jumps (20/16)
30 x Kettlebell Swing (53/35)
20 x Deadlift (185/115)
10 x Burpees
20 x Deadlift (185/115)
30 x Kettlebel Swing (53/35)
40 x Box Jumps (20/16)
50 x Single Unders

Level 2
50 x Double Unders
40 x Box Jumps (24/20)
30 x Kettlebell Swing (70/53)
20 x Deadlift (225/155)
10 x Burpees
20 x Deadlift (225/155)
30 x Kettlebel Swing (70/53)
40 x Box Jumps (24/20)
50 x Double Unders

Scale Weight as needed.
*Kettlebells can be found in 62' Room.  Will need to be brought to gym before execution...and back after.

MONDAY (03 OCT 16)

Locations
-3rd Floor Weight Room



SKILL
-Power Snatch 3-3-3-3-3

75/55, 95/65, 115/75, 135/95, 155/135



WOD
8 MIN AMRAP


                    Level 1 / Level 2
10 x Snatch (95/65) / (65/45)
15 x Toes 2 Bar      / Hanging Knee Raises

12 x Snatch (105/70) / (70/50)
15 x Toes 2 Bar      / Hanging Knee Raises

14 x Snatch (115/75) / (75/55)
15 x Toes 2 Bar      / Hanging Knee Raises

16 x Snatch (135/95) / (95/65)
15 x Toes 2 Bar      / Hanging Knee Raises

18 x Snatch (155/105) / (105/70)
15 x Toes 2 Bar      / Hanging Knee Raises

FRIDAY (30 SEP 2016)

Location
-Hayes Gym
-62' Room


SKILL
-Hand Stand Push-ups
OR
-Hand Stand Walks





WOD

Every Minute on the Min (EMOM)....for as long as you can.

3 x Wall Ball                         Level 1 (15 / 10) 8'   Level 2 (20/14) 10'
5 x AbMat Sit up

1 Min Rest

6 x Wall Ball
5 x SU

1 Min Rest

9 x Wall Ball
5 x SU

***In each round the wall ball number increases by 3.  You have 1 min to complete the work and the rest of the time to rest.  Additionally, there is 1 min rest before starting the next round.  Stop when you are unable to complete the work in 1 min.

THURSDAY (29 SEP 16)

Locations
-3rd Floor Weight Room




SKILL


WORK ON
-Power Clean
-Push Press
- Toes 2 Bar




WOD


Level 1
21-15-9-3
Power Clean (95/65)
Push Press (95/65)
Toes 2 Bar.


 Level 2
21-18-15-12-9-6-3


Power Clean (115/75)
Push Press (115/75)
Toes 2 Bar.


*Scale Weight down as needed.
**If you are going to break the power cleans, always leave 1.  You last power clean should go right into your Push Presses.

WEDNESDAY (28 SEP 16)

Locations
-62' Room



SKILL (10 Min)
-Work on Pull-ups (Kipping / Butterfly)
-Work on Kettlebell Swings (American)


WOD:

3 Rounds for Time

-800m (ish) run***
-12 x Kettle bell swing (KBS)  (53/35)
-10 x Pull-ups
-Rest 2 MIN...move back to steps to start run 2 min after last pull-up.


***Start on Arvin steps, run right towards Mac Long construction, run along diagonal walk, turn left at IKE statue and run towards Daly Field.  Turn left behind bleachers and run behind bleachers towards Thayer Statue.  Cross street at Comm's house, and run between Comm's & Dean's house back to Arvin.  Once at Arvin go inside to 62' room.

TUESDAY (27 SEP 16)

Location:
-3rd Floor Weight Room




STRENGTH
- Front Squat: 3-3-2-2-2-1-1  Heavy, but no misses.

-Back Squat: 3 x 3 Moderate Weight



WOD
7 MIN AMRAP
-12 x Burpees Over Bar*
-9 x Toes 2 Bar
-6 x DL (185 / 115)

*Set bar on platform and you can manage burpees over bar.

MONDAY (26 SEP 16)

Location
-3rd Floor Weight Room
-Hayes Gym


SKILL
5 Rounds (Every 2 Minutes)

1 x Snatch (Floor) / 1 x Snatch (Above Knees) / 1 x Snatch (Mid Thigh).

*Keep same weight for all three and increase for subsequent rounds if able.



WOD

In Teams of 2.

20 Min AMRAP

1 x Partner runs from 3rd floor weight room, down to Hayes Track, runs 3 laps and then back into weight room.

1 x Partner completes as many rounds as possible of:
10 x Bench (185 / 115)*
15 x Burpees over Bench
10 x Pistols**

*Scale Weight as needed.
**Scale pistols to 30 x Air Squats if unable to do pistols.

The total score of a team is equal to the complete rounds + reps they finish.  When the running partner comes back they continue where their partner left off.

FRIDAY (23 SEP 16)

Location
-3rd Floor Weight Room


SKILL / STRENGTH
-Jerk
*Work on establishing a working 1RM Jerk.




Location
-62" Room


WOD


-50 x Bar Facing Burpees for time...5 Min CAP.


4 Min Rest


4 MIN AMRAP
-10 x KBS [Level 1 = (35/24) : Level 2= (53/35)]
-10 x Ring Dips
-10 x Air Squats

THURSDAY (22 SEP 16)

Locations
-62' Room
-3rd Floor Weight Room




SKILL (HSPUs)
*Attempt whichever of the following you are able.


-5 x 3 (sets/reps) of handstand pushups
-5 x 7: handstand push-ups
-3 x 15m Handstand walk






WOD


8 Min Ascending AMRAP of:


Level - 1
10 x Deadlift (95 / 65)
10 x Toes 2 Bar
15 x Deadlift (135 / 95)
10 x Toes 2 Bar
20 x Deadlift (165 / 115)
10 x Toes 2 Bar
25 x Deadlift (205 / 135)
10 x Toes 2 Bar
30 x Deadlift (225 / 155)




Level -2
10 x Deadlift (135 / 95)
10 x Toes 2 Bar
15 x Deadlift (185 / 135)
10 x Toes 2 Bar
20 x Deadlift (225 / 155)
10 x Toes 2 Bar
25 x Deadlift (275 / 185)
10 x Toes 2 Bar
30 x Deadlift (315 / 205)

WEDNESDAY (21 SEP 16)

Location
-3rd Floor Weight Room
-62' Room


STRENGTH / SKILL

-5x5 Front Squat (2 min rest)*

*Warm up to a moderate weight.  Increase weight as necessary.



WOD

Level 1
26 x DB Snatch (50/25)
26 x Air Squats
26 x Pull-ups
26 x Burpees
26 x Walking Lunges
26 x Knees 2 Elbows


Level 2
40 x DB Snatch (60 / 35)
40 x Goblet Squats  (60 / 35)
40 x Pull-ups (Scale up to Chest 2 Bar if able)
40 x Burpees
40 x Walking Lunge  w/ plate over head (45/25)
40 x Toes 2 Bar

TUESDAY (20 SEP 16)

Locations:
-3rd Floor Weight Room




STRENGTH
10 Min to work up to a 4RM Bench*


Work in partner teams or groups, increase weight so that your last attempt is a new 4RM.






WOD


Level 1


25 x AbMat Sit-up Buy In
Then
50 x Bench Press (85/45)
50 x Push-ups
10 x 50m Dumbbell Farmers Carry (55/35)


Level 2
50 x AbMat Sit-up But In,
Then
50 x Bench Press (95/55)
50 x Clapping Push-Ups
50 x 50m Dumbbell Farmers Carry (65/40)
Then
50 x AbMat Sit-up Cash Out

MONDAY (19 SEP 16)

Locations
-3rd Floor Weight Room  (1st)
-62' Room (2nd)


STRENGTH / SKILL
Every 30 seconds for 10 Minutes (20 Reps)

Hang Power Clean + Jerk*

*Start at a moderate weight and increase if desired



WOD

Level 1

12 MIN AMRAP
-5 (each hand) x DB Snatch (55/25)
-10 x Burpee Pull-ups
-10 x Knees 2 Elbows
-50 x Single Unders

Level 2

12 MIN AMRAP
-6 (each hand) x DB Snatch (65/35)
-12 x Burpee Pull-ups
-12 x Toes 2 Bar
-25 x Double Unders

FRIDAY (16 SEP 16)

Location
-62' Room for Skill
-Hayes Track for WOD


SKILL (Pull-ups)

10 min to:

Level 1
-Work on 3 sets of 10 continuous Kipping Pull-ups.

Level 2
-Work on 3 sets of 10 continuous Chest to Bar Pull-ups.

Level 3
-Work on 3 sets of 7 continuous Bar Muscle-ups.



WOD (Move to Hayes track w/ Medicine Balls)

Level 1
4 Rounds for time:
-10 x Air Squats
-10 x Push-ups
-400m x Run (3 Laps)

Level 3
4 Rounds for time:
-25 x Wall Balls (20/14...10' target)
-400m x Run (3 Laps)

THURSDAY (15 SEP 16)

Location:
-3rd Floor Weight Room


SKILL / STRENGTH
-10 Min to work up to a heavy 3 Rep Thruster*

*This is not a 3RM.  Simply used to work on your thruster form prior to the workout.



WOD (Everyone's First WOD)
"FRAN"


Level 1
3 Rounds for Time
10 x Front Squat (85 / 45)
10 x Push Press
5 x Pull-ups

Level 2 "Fran"
21-15-9
Thrusters (95/65)
Pull-ups

WEDNESDAY (14 SEP 16)

On-Ramp Day-10

The Final Day of On-Ramp

Coach:  CPT Ouimet

Movement Focus
-Snatch


Meet in the 3rd floor gym 0530-0630.

TUESDAY (13 SEP 16)

MOVED TO FRIDAY:
On-Ramp Day-10




Replacement WOD*
10 Min AMRAP
6 x Hang Power Clean (135 / 95)
10 x Toes 2 Bar
6 x Pistols (Alternate legs...3 each).


*This is not a class WOD.  Regular Classes will start Thursday.

MONDAY (12 SEP 13)

On-Ramp Day-9

Coach:  CPT Proctor

Movement Focus:

-Overhead Positions

-Thrusters

Meet in the 3rd Floor Weight Room 0530-0630

FRIDAY (09 SEP 16)

On-Ramp Day-8

Coach: CPT Ouimet.  Meet in the 3rd floor weight room at 0530.

Movement Focus
-Cleans

THURSDAY (08 SEP 16)

On-Ramp Day-7

Coach: CPT Rinaldi will be meeting in the 62' at 0530.

Movement Focus
-Kettlebells
-Jump Ropes







CHANGE.  Validation has moved from Friday to Monday.  This is for those with CrossFit experience seeking to validate your skills in a single session in order to begin participation with / in regular workouts starting 14 SEP.

WEDNESDAY (07 SEP 16)

On-Ramp  Day-6

Wednesday is the 6th day of our on-ramp series.

CPT Bedard will be meeting with the class in the 3rd floor weight room.


Movement Focus
-Press
-Push Press
-Push Jerk's
-Burpee Intro

TUESDAY (06 SEP 16)

On-Ramp

Tuesday's On-Ramp will meet in the 3rd floor weight room.

Movement Focus
-Back Squat
-Front Squat

FRIDAY (02 SEP 16)

Day 4 of On-Ramp

Will be meeting in the 62' Room for introduction to:
-Pull-Ups
-Kipping pull-ups
-Butterfly Pull-ups

and related movements.

Please be there at 0530 and don't forget to sign in.

THURSDAY (01 SEP 16)

*Thursday is the 3rd of our 10 day On-Ramp training.

Focus:
-Concept-2 Rower
-Sit-ups
-Wall Balls

Please meet with CPT Squire in the 62'

WEDNESDAY (31 AUG 16)

* Reminder: Due to the scheduled power outage in Arvin (0530-0600) there will be no On-Ramp on Wednesday.  We will resume with the 10-day On-Ramp program on Thursday.

WOD

5 x 1000m

-Row

-Run

*Use 1 to 1 (Work to Rest) ratio.

TUESDAY (30 AUG 16)

Tuesday will be the 2nd day of the Black & Gold On-Ramp

All participants will meet with CPT Rinaldi in the 3rd floor weight room 0530-0630.

*If you are participating in the On-Ramp there will be a sign in when you arrive.

*If you are there to help coach please left the Primary Coach (CPT Rinaldi) know so he can break the group up.

The focus for the day will be the Deadlift and working to establish working 1RM for the deadlift.



Thanks for the great turn out on day 1.  We look to have a great group as we move forward with CrossFit Black & Gold.  Please keep attending the On-Ramp as we progress through more technical movements.

MONDAY (29 AUG 16)

Reminder that Monday starts the first day of the CrossFit Black & Gold 10 Day On-Ramp Program.

We will meet in the Arvin 62' Room at 0530.  We will be going over the following basic movements:
-Squat
-Box Jump
-Push-Up
As well as an introduction to mobility.

Following movement instruction the workout will occur on the Hayes Gym Track:
21-15-9
Push-Ups
Air Squats
-With a 400m run after each set.

If you are new to CrossFit / Functional Fitness please attend the On-Ramp.  If you are interested in coaching please link up with the Primary Coach (CPT Ouimet) so you can assist coaching tomorrow.

If you are not on the email distort and would like to be added please contact Cadet Brendon Cagney (Club CIC).

The uniform is Gym-A or Army PTs with towel.   DOD civilians can wear appropriate workout cloths as per ACPDC rules.  Bring water and any other items necessary.

Please arrive as early as possible.  The Primary Coach will take attendance and look to start the warm-up NLT 0535.

FRIDAY (26 AUG 16)

WOD

5 Rounds for Time:
10-8-6-4-2 Squat Cleans (155/105)
100-80-60-40-20 Double unders


STRENGTH

Front Squat 3 x 3
Back Squat 3 x 3

THURSDAY (24 AUG 16)

WOD

25 x Toes 2 Bar
50 x Cleans (95/65)
50 x Push Press (95/65)
50 x Burpees over Bar
25 x Toes 2 Bar

WEDNESDAY (24 AUG 16)

STRENGTH

Clean from the High Hang position:
3 x 3 x 3 x 3 x 3


WOD
6 Rounds for Time

6 x Pistols (3 each leg)
12 x Chest to Bar Pull-Ups
24 x GHD
48 x Double Unders

*Remember if you are interested in getting involved with CrossFit Black & Gold we will be meeting in the DPE projection room during Dean's/Comm's Hour this Thursday (25 AUG 16).

TUESDAY (23 AUG 16)

STRENGTH

Snatch
-Warm-up
-From mid thigh:  3 x 3 x 3 x 3
-From above knee: 2 x 2 x 2 x 2
-From floor: 1 x 1 x 1 x 1


WOD

10 Min AMRAP
5 x Bench Press (185/95)*
7 x Deadlift (225/135)*

*As always, these weights are just recommendation.  Scale as needed.

MONDAY (22 AUG 16)

STRENGTH

Work up to and establish a 4RM Squat Clean



WOD
For Time
22-16-10

Bar-Facing Burpees
Toes to Bar
Ground to Overhead (115/75)
Overhead Lunge (Split reps between legs).

FRIDAY (19 AUG 16)

For Time:

50 x Dumbbell Deadlift (45/30)*

40 x Knees to Elbows**

50 x Dumbbell Squat Cleans (45/30)*

30 x Toes to Bar**

50 x Dumbbell Push Press (45/30)*

20 x Chest to bar Pull-ups**

*This is the weight for each dumbbell.  Increase or decrease as needed.

**If able increase all gymnastics reps to 50.

THURSDAY (18 AUG 16)

Ascending Ladder for 8 Minutes:
3 Power Snatch, 3 Toes To Bar
6 Power Snatch, 6 TTB
9 Power Snatch, 9 TTB
Rx - 115/80


10 MIN BREAK

Ascending Ladder for 12 Minutes:
3 Dead Lift, 3 Cleans, 3 Push Jerk
6,6,6
9,9,9
...etc.
(135/85)

WEDNESDAY (17 AUG 16)

Gymnastics Work:
-If you can do 15+ unbroken Chest to Bar Pull-Ups: Do 10 reps x 4 sets of Chest 2 Bar Pull-ups.
-If you can do 10+ unbroken Chest to Bar Pull-Ups: Do 7 reps x 4 sets of Chest 2 Bar Pull-ups.
-If you can do 5+ unbroken Chest to Bar Pull-Ups: Do max reps x 4 sets of C2B Pull-Ups.
-If you can't do Chest to Bar Pull-ups: Work on single kipping C2B Pull-ups; as well as 4 sets of max pull-ups (regular chin over the bar, can kip or butterfly).



WOD
3 Rounds for Time
30 x DB Squat Clean (50/35)
30 x Burpees
800m Run  (6 Laps in Hayes)

TUESDAY (16 AUG 16)

Skill

Handstand Push-ups
10-8-6-4-4-4
-30 sec between sets


Strength

Press
5-5-5

Push Press
5-5-5

Push Jerk
5-5-5


WOD

For Time
300 Feet x Jacobs Ladder
100 x Double Unders
50 x Burpees
100 x Double Unders
300 Feet x Jacobs Ladder

*Try to keep Ladder intervals under 3min, DUs under 2 min, and burpees under 4min...slightly greater for women.

MONDAY (15 AUG 16)

STRENGTH

In five jumps build up to a comfortable 3 rep Back Squat.


WOD

"Dead by Powerlifting"

10-9-8-7-6-5-4-3-2-1

Bench Press*
Back Squat*
Deadlift*

Your weight should be about 55% of your 1RM for each lift.

FRIDAY (12 AUG 16)

Strength

Snatch: 85% x 1 x 5 sets

Clean & Jerk: 85% x 1 x 5 sets





WOD

12 Min AMRAP

12 x Thrusters (95#/65#)
12 x Chest to Bar Pull-ups
12x Bar Facing Burpees

THURSDAY (11 AUG 16)

Aerobic Interval Day!

Option #1 (Run)

4 x 1000m repeats w/ 1 to 1 rest to work ratio.


Option #2 (Row)

4 x 1000m repeats w 1 to 1 rest to work ratio.


Option #3

4 Min AMRAP
5 x Pull-ups
10 x Push-ups
15 x Air Squats

4 MIN REST

4 Min AMRAP
10 x Toes 2 Bar
10 x Kettlebell Swing (53/35)
10 x Burpees

4 MIN REST

4 Min AMRAP
5 x Pull-ups
10 x Push-ups
15 x Air Squats

4 MIN REST

4 Min AMRAP
10 x Toes 2 Bar
10 x Kettlebell Swing (53/35)
10 x Burpees

WEDNESDAY (11 AUG 16)

STRENGTH


Back Squat 5x5  (90 -120 second rest)




WOD


5 Rounds


Row 250m
20 x Burpees
20 x Air Squats
Rest 2 Minutes.


*This is intended to be very intense.  Try to go very hard and unbroken on the movements...rest is coming.

TUESDAY (09 AUG 16)

WOD

Run 1 Mile
25 x Power Snatch (135/95)
Row 1500m
25 x Power Clean & Jerk (135/95)
Run 400m

Runs / Row will occur in the Arvin 62' Cardio room.  You will then have to run up to the 3rd floor gym, or down to the Power Lifting Room, in order to do the barbell work.  Either way, try not to use the transition between cardio and barbell as too much of a rest.

MONDAY (08 AUG 16)

STRENGTH

Snatch 80% x 1 x 5 sets

Clean & Jerk 80% x 1 x 5 sets

Front Squat: 3, 2, 1, 1, 1, 1, 1


WOD
5 Rounds for Time

14 x Overhead Lunge (105/65)
14 x Toes to Bar
14 x Grund to Overhead

FRIDAY (05 AUG 16)

STENGTH

5 x 5 Overhead Squat...no more than 90 seconds of rest so plan weight accordingly.

5 x 5 Back Squat...no more than 90 seconds of rest so plan weight accordingly.


WOD

12 Min AMRAP

10 x Push Jerk / Press (135#/95#)
20 x GHD Sit-ups
50 x Double Unders

*This is a repeat from a few weeks ago so use your previous performance to shoot for improvement.

THURSDAY (04 AUG 16)

SKILL

Spend 5-10 minutes on Hand Stand work:

-Kipping HS Push-ups

-Strict HS Push-ups

-Hand Stand Walk

WOD

20 min AMRAP

7 x HSPU

14 x Chest 2 Bar pull-ups

21 x Dumbbell Push-Press from shoulders (45#/25#)

28 x Sit-ups (ab-mat if you have one)

10 Min Rest

5 Minutes of Max Burpees*

*We have been doing 50 Burpees for time over the last month.  Use that as a base, and try to improve that total.  If you've been getting 50 burpees in about 3 min, shoot for 75+.  Use this as a planning factor.

WEDNESDAY (03 AUG 16)

STRENGTH (lots of it)

Work up to and try to establish a new 1RM Clean & Jerk.

5 min Rest.

7 Rounds - Every minute on the minute of:
Squat Clean at 90% of C&J.

45 Seconds of rest then go right into...

7 Rounds - Every 45 seconds on the dot of:
Squat Clean at 85% of C&J.

30 Seconds of rest then go right into...

7 Rounds - Every 30 seconds on the dot of:
Squat Clean at 80% of C&J.

25 Seconds of rest then go right into...

7 Rounds - Every 25 seconds on the dot of:
Squat Clean at 80% of C&J.

Bottom Line:  You are doing a lot of Squat Cleans.  The weight decease slightly, but so does the rest interval.  The clock never stops between sets of 7, so you need to be able to change weights fast if you want rest.  The last two sets of 7 are at the same weight...you just get less rest.

Focus on very clean form throughout the workout.  Poor form will quickly add up.


WOD

Mobility

Get on a bike or elliptical for 5-10 minutes and work your legs out.  Then spend a few minutes rolling out the legs.

TUESDAY (02 AUG 16)

WOD

7 Rounds for Time:

25 x Flat Bench (95/55)

25m x Farmers Carry: 2 x Dumbbells (65/40)

10 x Explosive push-ups*

10 x Ankles 2 the Bar

* An explosive is like a clapping push-ups, except between the floor and bumper plates (45# plates / 25# plates).  Do one push-up off the floor and push hard enough so your hand come off the floor; land on the number plates.  On the next one the hand land back on the floor.

MONDAY (01 AUG 16)

                   “The Slammer”800 Meter Run, 30 Power Snatches (95/65)
800 Meter Run, 30 Overhead Squats (95/65)
800 Meter Run, 30 Thrusters (95/65)

STRENGTH

5  Sets

Each Set:

4 x 8 Seconds Deadlift  (slowly lift to top (4 seconds), slowly lower to bottom (4 seconds)).

Keep weight the same during each set of 4, increase each set if able.

FRIDAY (29 JULY 16)

Aerobic Work:

25 Min swim for distance.

or

12K Road Bike

or

8K Row

or

7K run

Swim, bike, row, or run at a moderate pace.

THURSDAY (28 JULY 16)

                                                    “Hangman”

21 Hang Power Cleans (135/95), 21 Lateral Barbell Burpees, 100 Double-Unders
15 Hang Power Cleans (135/95), 15 Lateral Barbell Burpees, 75 Double-Unders
9 Hang Power Cleans (135/95), 9 Lateral Barbell Burpees, 50 Double-Unders

WEDNESDAY (27 JULY 16)

STRENGTH


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


10-8-6-4-2-10 Back Squat




WOD:


1/2 "Cindy"


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

TUESDAY (26 JULY 16)

STRENGTH

10 Rounds - Every 2 Minutes Complete:

1 Snatch from floor, on from 1" below knee, and one from 1" above knee.


Capacity

4 Rounds of:

2 x Rope Climbs
400m Run* (3 laps of Hayes Gym Track).

Rest 2 Minutes Between Rounds.


MSE (If time / energy is available)

Push-ups
40
45 sec rest
30
30 sec rest
20
15 sec rest
As Many Reps As Possible without stopping.

MONDAY (25 JULY 16)

"DT"

5 Rounds of

12 x Deadlift (155/105)
9 x Hang Power Clean (155/105)
6 x Push Jerk (155/105)


Capacity

3 Rounds of
12 x Toes to Bar
15 x Burpees

*This should be fast, with no breaks and little rest.

Rest 2 Minutes:

Max Burpees in 2 Minutes

Rest 2 Minutes

Max Toes 2 Bar in 2 Minutes

FRIDAY (22 JULY 16)

STRENGTH

Clean Grip Barbell Row
4 sets x 10 reps

Dumbbell Bench
12 - 9 - 6 - 3 - 6* - 9* - 12*
*After you reach the set of 3 reps, use the same weight going down, but go for max reps.

Snatch Grip Barbell Row
4 sets x 10 reps

Dumbbell Incline Bench
4 sets x 10 reps

Muscular Endurance
7 Min EMOM
12 x Dips


WOD
3 Rounds for Time
25 x Toes 2 Bar
50 x Double Unders
15 x Burpees (Jump over bench)

THURSDAY (21 JULY 16)

STRENGTH

Push-Press

15-12-9-6-3-6-9-12  (Adjust weight as able).


WOD

3 Rounds for Time

500m Row
25 x Push-ups
25 x Box Jumps 30"/24" (Jump up / step down)
25 x Sit-ups

WEDNESDAY (20 JULY 16)

STRENGTH

Front Squat
10 sets x 3 reps (75-85%)

Back Squat
5 sets x 3 reps (75-85%)



WOD
5 Rounds for time:

12 Toes 2 Bar
40 Double-unders

*Add up the total number of times to have to break a set (use chalk or a pen to tally throughout that workout).  At the end of the workout you have to do 2 pistols for every time you broke a set.


WOD 2

90 Seconds of Push-ups
-rest 90 sec-
60 Seconds of Push-ups
-rest 60 sec-
30 Seconds of Push-ups

TUESDAY (19 JULY 16)

Handstand Pushups
7 - 3 - 7 - 3 - 7 - 3 - 7 -3

The 7s are kipping.
The 3s are strict.



WOD

21-18-15-12-9-6 -3

Pull-ups
Bench (155/105)
Hang Power Clean (135/85)

MONDAY (18 JULY 16)

STRENGTH

1. muscle snatch from floor: 3 sets x 2 reps
2. high hang snatch+snatch balance no dip+sotts press: 1+1+1 x 3 sets
3. snatch: work up to 5 singles….going heavier each set.  work on technique and speed.  work on keeping the bar as close to the body as you can.
4. snatch russian pulls: 3 sets x 3 reps.  this is like a snatch high pull from the floor.  just keep pulling after the explosion keeping elbows high and outside.  weight should be medium heavy.

WOD

5 Rounds for Times:

50 x Double-Unders

25 x Back Extensions

25 x GHD

WOD 2 (If you just can't get enough):

50 Bar facing burpees for time:  (Try to get under 3 Minutes).

2 Min Rest

50 Bar facing burpees for time:  (Try to get under 4 Minutes... no more than 1 min slower).

FRIDAY (15 JULY 16)

OPEN WOD 15.1

9 Min AMRAP of

15 x Toes to Bar
10 x Deadlift (115/75)
5 x Snatch (115/75)

Then as soon as the 9 minutes end you have an additional 6 Min to establish a 1RM Clean & Jerk.*

*Use the same barbell, just add weight as needed for the C&J.
**Keep original clock running, just stop the WOD at 9 Min, and the C&J ends at 15 Min.

THURSDAY (14 JULY 16)

STRENGTH

5-5-5-5-5 Overhead Squat.

WOD:

7 Min AMRAP

-14 x Overhead Walking lunge (105/70)...7 each leg. 

-7 x Bench Press (185/135)

5 Min Rest

7 Min AMRAP

7 x Chest to Bar Pull-ups

7 x Bench Press (155/100)

14 x Sumo Deadlift High-Pull (95/65)

WEDNESDAY (13 JULY 16)

Run a 5K

or

50-40-30-20-10 Cal Row



STRENGTH

12-10-8-6 rep Dumbbell Bench.

TUESDAY (12 JULY 16)

STRENGTH

Clean & Jerk:
3-3-3-2-2-2*

Take about 2 mins for rest between sets.


WOD
12 Min AMRAP

10 x Push Jerk or Push Press (135/95)
20 x GHD
50 x Double-Unders

MONDAY (11 JULY 16)

Romanian DL
5-5-5-5-5



5 Rounds for time:

5 x Squat Clean Thruster (135/95)
10 x Chest to Bar Pull-ups

FRIDAY (08 JULY 16)

HERO WOD


"Hidalgo"

Run 2 Miles
2 Min Rest
20 x Squat Clean (135/95)
20 x Box Jump (24"/20")
20 x Walking Lunge with plate Overhead (45/25)
20 x Box Jump (24"/20")
20 x Squat Clean (135/95)
2 Min Rest
Run 2 Miles

THURSDAY (07 JULY 16)

Hero WOD

McCluskey

Three Rounds for Time:

9 x Muscle -ups
15 x Burpee Pull-ups
21 x Pull-ups
800m Run

WEDNESDAY (06 JULY 16)

Hero WOD

Danny

20 MIN AMRAP

30 x Box Jump (24"/20")
20 x Push Press (115#/75#)
20 x Pull-Ups

TUESDAY (05 JULY 16)

Hero WOD

DT

5 Rounds for time

12 x Dead Lift
9 x Hang Power Clean
6 x Push Jerk

(155#/105#)

MONDAY (4 JULY 16)

Hero WOD

Daniel

50 x Pull-ups
400m Run
21 x Thrusters (95/65)
800m Run
21 x Thrusters (96/65)
400m Run
50 x Pull-ups

FRIDAY (01 JULY 16)

STRENGTH (Deadlift)

Build up to a weight you can do 12 times.

Dead Lift:

5 Sets x 12 reps...2-3 min rest.



WOD
7 Rounds

10 x DB Snatch (55/35)*
10 x Air Squats
10 x Pull-ups (Ches 10 bar if able)
10 x Burpees
10 x Pistols*
2 MIN REST

*Alternate hands or legs

THURSDAY (30 JUN 16)

STRENGTH

Snatch pull + snatch from the blocks: 10 rounds – Every 2 minutes, perform:

-2x hang snatch pulls + 1x hang squat snatch (Work up to a max for the day)

*Set up the blocks so that the bar rest at the hang position. Ideally it is at knee level or slightly above.

CAPACITY

10 MIN AMRAP

25 Goblet Squat with dumbbell (45/25)

5 Strict Pull-ups

+

5 Kipping / Butterfly Pull-ups* (Try not to come off bar between types of Pus)

WEDNESDAY (29 JUNE 16)

CHIPPER

100 Double Unders
40 Toes 2 Bar
40 Push-ups (Rest in the start position rather than breaking to knees if able).
40 KBS (53/35)

75 Double Unders
30 Toes 2 Bar
30 Push-ups (Rest in the start position rather than breaking to knees if able).
30 KBS (53/35)

500 Double Unders
20 Toes 2 Bar
20 Push-ups (Rest in the start position rather than breaking to knees if able).
20 KBS (53/35)

25 Double Unders
10 Toes 2 Bar
10 Push-ups (Rest in the start position rather than breaking to knees if able).
10 KBS (53/35)

*30 Minutes time CAP.

*If unable to do Double under do single under at a 2 for 1 ration...if too much, just do 1 to 1.

TUESDAY (28 JUN 16)

STRENGTH (F&B Squat).

Using roughly 80% of your 1RM Front Squat...

3 ROUNDS OF:
3 Sets x 3 Reps - Front Squat...about 2 Min rest.
1 Set x Max Reps - Back Squat with same weight...don't go too crazy.

*So you will end up doing 9 sets of Front Squat (3 reps each) and 3 sets of Back Squats (for max reps).
**Don't not get too crazy with the max reps.  Go until you feel yourself struggling to get one.



MOBILITY

Spend 10 Minutes on a stationary bike or elliptical, then 5 minutes stretching.



CORE

10 Min EMON.
-Ankles to the bar.
OR
-Toes to bar.

*Do A2B if able...google if you don't know what this is.

MONDAY (27 JUNE 16)

STRENGTH


Clean & Jerk


5-5-5-3-3-2-1






WOD:


5 Rounds for Time:


10 x HSPU
10 x C2B Pull-ups
10 x Pistols (5 each side/ alternating)
20 x Ab-mat Sit-ups
50 x Double Unders

FRIDAY (24 JUNE 16)

BEAR COMPLEX

7 Rounds x 7 Reps:

1 Rep =

Power Clean, Front Squat, Push Press, Back Squat, Push Press.  These reps are continuous.  You should try to do all 7 reps without setting the bar down.  After each set increase weight as able.

THURSDAY (23 JUNE 16)

RUN: 3 Miles

1st Mile at 75-80% max pace.
2nd Mile at 85-90% max pace.
3rd Mile at 75-80% max pace.


Then 5 x 100m strides*

*Take off at a brisk pace, try to reach your max 800m pace in the first 20-30m.  Once there settle in and try to maintain that pace for the remaining distance, using as little active effort as possible.

Then

15 Min Mobility:

Spend 10-15 minutes real working on your posterior chain; focusing on hips and hamstrings.

WEDNESDAY (22 JUNE 16)

STRENGTH (Snatch).

Work up to 70-80% of your 1RM.

Then 12 round EMOM.

-1 x Squat Snatch + 2 additional OHS.


*Every minute conduct a squat snatch.  Once in the top/fully extended position, conduct 2 more overhead squats.



WOD

"Annie"

50-40-30-20-10
Sit-ups
Double-unders.

TUESDAY (21 JUNE 16)

WOD

Keep a continuous running clock.

STAGE 1

In 5 Min or less:

3 Rounds

12 x Burpees over Bar.

10 x Pull-ups.

8 x DL (185/135).

STAGE 2

In 5 Min or less:

3 Rounds

12 x Burpees over Bar.

10 x Chest to Bar Pull-ups.

8 x Cleans (185/135).

STAGE3

In 5 Min or less:

3 Rounds

12 x Burpees over Bar.

10 x Toes to Bar / Knees to Elbow (touch toes 2 bar, back to extensions, then K2E = 1 rep.  Must do both movements, no break between).

8 x Squat Cleans (185/135).

STAGE 4

In 5 Min or less:

3 Rounds

12 x Burpees over Bar.

10 x Bar Muscle-ups.

8 x Squat Clean & Jerk (185/135).

*If you complete a stage early you can start on the next stage.  If you fail to complete a stage on time (including any extra time from previous rounds) then stop where you are when the time (a multiple of 5 Min) hits, and start over at that stage.  It is likely that if you fail an early stage you will end up doing in over a few times.  Simply strive to either finish it, or match your previous performance.

MONDAY (20 JUNE 16)

STRENGTH
6 x Sets - Every 2 Min on Min:

1 SET =
1 x Hang Clean + 3 x Push Press
1 x Hang Clean + 3 x Push Press
1 x Hang Clean + 3 x Push Press

*Don't Set bar down, HC then 3 x PP, back to HC etc.  Increase weight as able.


WOD

10 Rounds:  Each Round is 2:30.

20 x Push-ups
Run 100m
20 x Sit-ups.

*The remaining time is rest.  After the first 2-3 rounds, try to maintain a constant pace through the remaining rounds.

FRIDAY (17 JUNE 16)

STRENGTH (Pause Front Squat).

Every 2 minutes:
10 sets x 3 reps.

At the bottom of the squat pause for 2-3 seconds.



WOD:

3 Rounds for Time:
12 x Hang Power Clean  (115/75)
12 x Push Press (115/75)
12 x Toes to Bar
36 x Double Unders

THURSDAY (16 JUNE 16)

STRENGTH

Establish 3RM Clean & Jerk.  Set of three does not have to be tough and go, but no more than 15 seconds from the time the bar drops until set up for next rep.

-Take about 3 minutes rest between sets.

-Take no more than 30 minutes from set up to pick-up.

WOD

Ascending Ladder.

20MIN AMRAP:

2 x DB Snatch (45/30)...reps are total, split them between hands.

2 x Pull-ups

2 x Cal Row*

Each round increase the reps by 2:  2nd round (4/4/4), 3rd round (6/6/6), etc.

*If you do not have the ability to have a rower near a pull-up bar (Arvin Gym), substitute the Row for burpees over the Dumbbell...i.e. 2 burpees round 1, each time jumping over the DB.

WEDNESDAY (15 JUNE 16)

In Honor of the Army's 241st Birthday on June 14th the Army contacted CrossFit about programing an birthday WOD.


Army Birhtday WOD.

60min ARMAP...yes, that is 1 hour.

Set up a start station, marked somehow, and set up another station 200m away.

1 Round =
17 x Power Cleans (135/95)
75 x Air Squats.
Then disassemble the bar into 2 x weights and 1 bar (plus collars).
Run the bar 200m to the 2nd spot, set it down, and then return for the plates.
Run 1 x plate to the bar, set down, run back for 2nd plate.
Run the 2nd plate to the bar and assemble the weights on the bar again.

*Each round complete Power Cleans & Air Squats, then take the bar & weight apart and back & forth 200m.  The movement must take 3 trip (1 x bar, 2 x weights), even if you can carry all at once...the purpose is to make you run the 200m distance 5 times (down, back/down, back/down), while carrying an implement.

TUESDAY (14 JUNE 16)

Sorry for the delay, on vacation and the wifi was down...not a very exciting day anyway.

Buy In
Row or Run 2000m at a Moderate pace (Round to 1.5 Miles if not on a track)

Then Aerobic Intervals:

3 Rounds of:
Run/Row x 1000m
4 min rest

Cash Out
Row/Run 2000m at a Moderate pace.

THEN
Work on Hip and lower body mobility.

MONDAY (13 JUNE 16)

Strength: Snatch complex: 10 rounds – Every 2 minutes, perform:

-1x power snatch + 1x hang squat snatch + 1x squat snatch (Work up to a max for the day)

*Does not have to be touch and go, but no longer than 3 seconds between reps.

Work Capacity: 

1: 3 rounds – Every 2 minutes complete:

-15x power clean (95#/65#)

-15x pull ups

*Rest 2 minutes between moving onto portion #2.

2: 3 rounds – Every 90 seconds complete:

-10x shoulder to overhead (95#/65#)

-10x chest to bar pull ups

*Rest 2 minutes between moving onto portion #3.

3: 3 rounds – Every 60 seconds, complete:

-5x thrusters (95#/65#)

-5x bar muscle ups

FRIDAY (10 JUNE 16)

STRENGTH (Clean -then- Jerk)

Set up so that you have a rack for the bar.

10 rounds, increasing weight as able.

Squat clean from low hang (just above knees), once finished set weight in rack.
Rest 1 Min.
Take weight from rack and Split Jerk it.


WOD

Complete as many rounds as you can without breaking up the reps.

1st Round:
2 x Pull-ups
30 second rest
5 x Push-ups

1 Min Rest

2nd Round
4 x Pull-ups
30 second rest
10 x Push-ups

*Continue increasing Pull-ups by 2 and Push-ups by 5 each round.  If you come off the bar, or have to break the push-ups, then finish the round and be done.  Make sure you stay strict with the rest.

THURSDAY (09 JUNE 16)

WOD

10 Min AMRAP

7 x DL (315#/205#)*

14 x Pistols...alternate leg.

21 x Double Unders.

*Scale weight accordingly.  Should be heavy.

STRENGTH

Every 3 Min:  Bench Press / Barbell Row.

10/10, 8/8, 6/6, 6/6, 6/6, 4/4

*Your weight will be more for bench so you will need to set up 2 different barbells.

WEDNESDAY (08 JUNE 16)

STRENGTH

Snatch.

Just above the Knee / Mid Thigh:  3/3, 3/3, 3/3, 2/2, 2/2, 2/2



WOD

"The Admiral"
3 Rounds for Time
20 x Burpee Pull-ups
20 x Front Squat (135#/95#)
20 x Box Jump (24"/20")

TUESDAY (07 JUNE 16)

STRENGTH:

In 10 reps or less build to today 1RM Deadlift.



WOD

HEAVY:
3 Rounds for time:
9 x Reps Dead Lift (50% of the daily 1RM you established).
6 x Bench Press (70% 1RM).
3 x Clean (Use dead lift weight)*

*If you cannot clean 50% of your DL 1RM then adjust the weight for the DL & Clean to (80-85% of your 1RM clean).

Recovery 10 Minutes: Then...

LIGHT
3 Rounds for time:
3 x 15' Rope Climb* (Use middle mark on ropes in Arvin).
3 x Laps Hayes track*
25 x Push-ups.
25 x Sit-ups Ab-mat.

*On the 3rd rope climb get off on the shelf and run 3 laps.  When you finish the 3rd lap come back down the rope and complete the push-ups and sit-ups on the floor of Hayes gym.

MONDAY (06 JUN 16)

STRENGTH:

7 Rounds (Each Round is 3 Minute).
Each 3 min round consists of:
@ 0:00 - 1 x Squat Clean
@ 1:00 - 1 x Squat Clean + 1 x Front Squat
@ 2:00 - 1 x Squat Clean + 1 x Front Squat + 1 x Split Jerk.

Increase the weight as able and repeat for a total of 7 rounds.  You should be building towards your 1RM Jerk by round 6-7.


SKILL:
10 min EMOM
5 x Bar Muscle-ups....if unable to do MUs, replace with chest 2 bar pull-ups.


CONDITIONING:
10 MIN AMRAP
4 x Overhead Lunge (115/75)
2 x Burpees Over Bar
--
8 x Overhead Lunge
4 x Burpees Over Bar
--
12 x OH-L
6 x Burpees Over Bar

*Continue adding 4 x OH-Ls and 2 x Burpee each round.

FRIDAY (03 JUNE 16)

STRENGTH (Press)

Strict Press: 5 x 5, no more than 90 second rest.

Bench Press:
5 Rounds of:
Every 3 minutes:
6 x reps flat bench + 10 push-ups..increase weight as able.



WOD
7 MIN AMRAP
10 x Pull-ups
10 x Air Squats
10 x Push Press (115/75)**

*Increase weight to 135/85 if capable of doing so unbroken.


CAPACITY:

For Time:
75 x Ankles to the Bar...each time you come off the bar complete 7 Push-ups.

THURSAY (02 JUNE 16)

RUNNING.

Apparently yesterday, 01 JUN, was National Running Day...woops.


WOD

Run 4-5 miles at a moderate pace.

or

1 Mile warm-up.

5 x 800m aerobic repeats with a 1 to 1 work to rest ratio.

1 Mile cool down.

WEDNESDAY (01 JUNE 16)

WOD

Chipper...with a few brutal snags.


FOR TIME:

50 x Cal Row (62' Room)...run from 62' Room to 3rd Floor gym.
50 x GHD Sit-ups
25 x Front Squat/Cleans (75% -1RM Clean) (See Details)*
50 x Pull-ups
50 x Pistols**
25 x Deadlift (75% - 1RM) (See Details)***



* Front Squat / Cleans:  Set up the bar on the floor with 75% of your 1RM clean.  Clean the bar to the front rack position and then complete up to 5 x Front Squats.  If you are able to do more than 5...too bad, set the weight back and you must clean it again.  So in a perfect world it will take 5 cleans with 5 front squats per cleans.  If you squat clean the first rep this also counts as your first front squat rep.

**Pistols:  A pistol is a one legged squat.  Alternate between legs.  Keep one leg out straight and lower the other side until the hip crease is below the top of the knee.  If unable to do a pistol correctly place a hand on the floor to help you push back up, or do a pistol off a box for better stability.

**Deadlift:  Figure out what additional weight needs to be added to your clean weight in order to get to 75% of your 1RM deadlift and have that set aside.  When you make it to the deadlifts load the additional weight on the bar. 

As always.  The ability to maintain proper form is more important than the ability to complete the workout as prescribed.  Take your individual abilities into consideration and scale the workout as necessary.  Scaling can include reducing weight, reducing repetitions, or replacing exercise for a similar yet easier (or harder) exercise (example:  replace GHD for Ab-mat sit-ups, pistols for air squats, pull-ups for jumping pull-ups, etc.).

TUESDAY (31 MAY 16)

STRENGTH

1. snatch: 3, 2, 1, 1, 1, 1, 1…..work up to about 75-80%

2. clean and jerk: same as snatch

3. front squat: 3, 2, 1, 1, 1, 1,1….last rep should be makable but not max.  heavy.

WOD

Grace

30 x Clean & Jerk (135/95) for time.

CAPACITY

Run 3 miles at a moderate pace. 

MONDAY (30 MAY 16)

Memorial Day Murph

Run 1 Mile

100 x Pull-ups

200 x Push-ups

300 x Air Squats

Run 1 Mile

If you have a weight vest / IOTV, and have the physical capability, wear it.

FRIDAY (27 MAY 2016)

WOD:

20 MIN AMRAP

20 x back extension

50 x double unders

10 x overhead lunges (95/65)....5-each leg.

10 x Burpee Box Jump over (18/12)*

*Jump completely over the box, with a 2 foot take off and 2 foot landing.