Back Squat (1 Rep Max )

Work up to a 1 RM Back Squat in 5 working sets.

1.1.1.1.1

Metcon (Time)

3 Rounds

21 Deadlifts (185/115)

15 Front Squats (185/115)

9 Hang Cleans (185/115)

21 Dec 15
1100

Bench Press (1 Rep Max )

Work up to a 1 RM Bench Press in 5 working sets.

1.1.1.1.1

Metcon (Time)

3 rounds

21 sit ups

14 Push press (135/95)

7 Bar Facing Burpees

I won't be attending due to operations,  i will be here tomorrow.

17Dec15

1100

Metcon (AMRAP – Rounds)

Every minute for 20 mins *
Even min: 15 Wall Balls (20/14)
Odd min: 15 GHD situps
* Alternate each movement every minute for 20 mins (10 rds each) *

16 Dec 15
1100

Metcon (Time)

For Time:

21-18-15-12-9

KB Swings (2/1.5)

Goblet Squats (2/1.5)

Top of 10 mins Start

Metcon (Distance)

10 min Amrap

Max Cal. Row

Top of 20 mins Start

Metcon (Time)

For Time:

21-18-15-12-9

Sit ups

Push ups

15 Dec 15
1100

Back Squat (6×2 @80% (Even Min))

Bench Press (6×2 @80% (Odd Min))

Strength:
At 0:00 complete 1 set of Back Squats, At 1:00 Complete 1 set of Bench Press. Continue Alternating sets every minute for 12 mins.

Metcon (Time)

For Time:
7-6-5-4-3-2-1
Power Clean (225/155)
Front Squat (225/155)

Practice form for front rack position on cleans and front squats.

11 Dec 15

No coaching/class today.

Weekend WOD

GRIFF

run 800 meters (half mile)
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

See you Monday!

10 Dec 15
1100

5k Row (Time)

Rest 5 Minutes

Metcon (Time)

For Time:
50 Toes to Bar
50 GHD’s
50 Abmat sit ups

09 Dec 2015
1100

Back Squat (2×2 @100%)

Bench Press (2×2 @100%)

Strength:

At 0:00 complete 1 set of Back Squats, At 3:00 Complete 1 set of Bench Press. Continue Alternating sets every 3min for 12 mins.

Metcon (AMRAP – Rounds and Reps)

10 min Amrap

7 Deadlifts (225/155)

14 Push ups

08 Dec 2015
1100

Metcon (Time)

For Time:

1000m Row

50 OVHS (95/65)

30 Box Jumps (30/24)

07Dec2015
1100

Back Squat (6×2 @80% (Even Min))

Bench Press (6×2 @80% (Odd Min))

Strength:

At 0:00 complete 1 set of Back Squats, At 1:00 Complete 1 set of Bench Press. Continue Alternating sets every minute for 12 mins.

Metcon (Time)

For Time:

150 KB Swings (1.5/1)

* Every time you break perform 30 Wall Balls (20/14) *

04 Dec 2015

Unfortunately I will not be able to attend today due to my kids having to stay home from school.

Complete at home:

For time:
21-15-9
Push ups (from knees if needed only)
Sit ups
Air squats

21 reps of each exercise,
15 reps of each exercise,
And so on.

*post your time in comments when complete*

Please continue active rest throughout the weekend; swimming, hiking, dancing, running, etc.

See you Monday!

03 Dec 2015
1100

Back Squat (3×3 @95%)

Bench Press (3×3 @95%)

Strength:

At 0:00 complete 1 set of Back Squats, At 3:00 Complete 1 set of Bench Press. Continue Alternating sets every 3min for 18 mins.

CrossFit Games Open 12.1 (AMRAP – Reps)

7-Minute AMRAP of:

Burpees to a 6″ target

02 Dec 2015

1100

Power Snatch (3×10 @70% (Touch and Go))

*Complete a set every minute for 10 mins*

10x250mRow(30secRest) (Time)

10 intervals
250 m Row
30 sec Rest

01 Dec 2015

1100

Back Squat (6×2 @80% (Even Min))

Bench Press (6×2 @80% (Odd Min))

Strength:

At 0:00 complete 1 set of Back Squats, At 1:00 Complete 1 set of Bench Press. Continue Alternating sets every minute for 12 mins..

Metcon (Time)

For Time:

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

Thrusters (115/75)

Chest to Bar

30Nov2015
1100

Metcon (Time)

For time:

30-25-20-15-10

GHD Sit-Ups

Kettlebell Swings (1.5/1)

15:00 Cap

Metcon (Time)

At 15:00

For time:

40-30-20-10

Wallballs (20/14)

20-15-10-5

Burpee Box Jumps (24/20)

27 Nov 15

Classes will continue on Monday the 30th at 1100.

How everyone had a great thanksgiving!

-John

24 Nov 15

1100

Metcon (Time)

For Time:
100 Shoulder to Overhead (135/95)
* Every time the bar is dropped perform 30 Squats *

Courtesy of Crossfit Mayhem

1100 Class

Back Squat (6×2 @80% (Even Min))

Bench Press (6×2 @80% (Odd Min))

Strength:
At 0:00 complete 1 set of Back Squats, At 1:00 Complete 1 set of Bench Press. Continue Alternating sets every minute for 12 mins.
*We will do this on Monday and Wednesday again this week due to Thanksgiving being on Thursday.

Metcon (Time)

4 rounds:
20 Alt. Dumbbell Snatches (60/35)
20 Burpees

Courtesy of Crossfit Mayhemc

Thanks to those who made it to the elements class last week. I look forward to seeing you next week.

I will post the workouts first thing in the morning and I will coach workouts at 1100.

There may be some classes around 1400 if another coach is available.  It will be posted if able to complete.

Feel free to comment on this site and I will check often.

Thanks again!

John