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.
-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.
-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.
-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.
-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
-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)
-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
-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
-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
-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)
-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
-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.
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.
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
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.
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
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
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.
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.
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