15 march 16

1100

Squat Clean (3 Rep Max (10 mins) )

* Touch and Go *

Metcon (Time)

3 Rounds
400m Run
50 Wall Balls

14 March 16

1100

Shoulder Press

65% of 90% x5

75% of 90% x5

85% of 90% x5+

Metcon (AMRAP – Reps)

4 rounds

1 min Max Cal. Row

1 min Max DB Step ups (20/24)(25s/50s)

1 min Max Abmat Sit Ups

1 min Rest

10 March 16
1100

Metcon (Time)

1000m row
– rest 2 mins –
8x250m row
– rest 30 secs after each set –
1000m row
* scored by total time (minus the rest) *

09 March 2016
1100

Front Squat

Deload Week:
40% of 1RM x5
50% of 1RM x5
60% of 1RM x5

Metcon (AMRAP – Rounds and Reps)

15 min Amrap
200m Run
5 Squat Cleans (225/155)

04 March 16
1100

CrossFit Games Open 16.2 (AMRAP – Reps)

4-Minute AMRAP + Bonus Time of:

25 Toes To Bar

50 Double Unders

Squat Cleans*

*Round 1 – 15 @ 135# / 85#

*Round 2 – 13 @ 185# / 115#

*Round 3 – 11 @ 225# / 145#

*Round 4 – 9 @ 275# / 175#

*Round 5 – 7 @ 315# / 205#

Time extends by 4-minutes when completing around. If you complete Round 5, your score is the time you finish.

Scaled:
Hanging knee raises
Single unders
95/55
115/75
135/95
155/115
185/145

21 Jan 16
1130

Front Squat (65%x10x3)

* Complete 10 Front Squats every 2:30 for 3 sets *

Metcon (Time)

For Time:

42-30-18

Wall Ball (20/14)

Toes to Bar

20 Jan 16
1100

Shoulder Press (Every min (10 mins) 3 Shoulder Press *)

* You select the weight for the SP *

Metcon (Distance)

5 min Max Distance Row

– Rest 1 min –

4 min Max Distance Row

– Rest 1 min –

3 min Max Distance Row

– Rest 1 min –

2 min Max Distance Row

– Rest 1 min –

1 min Max Distance Row

19Jan16
1100

Metcon (AMRAP – Rounds and Reps)

8 min Amrap

3-6-9-12-15….

Power Snatch (135/95)

Box Jump Overs (24/20)

Metcon (No Measure)

Skill Work: (Not for Time)

10 rounds

10 Hip Extensions

5 Evil Wheel *

* https://www.youtube.com/watch?v=YC2ZGqgJWcY

13 Jan 16
1100

Metcon (Time)

7 Rounds

14 Chest to Bar

28 Abmat Sit ups

14 Shoulder to Overhead (135/95)

12 Jan 16
1100

Front Squat (75%x3x10)

* Complete 3 Front Squat Every min for 10 mins *

Metcon (AMRAP – Rounds and Reps)

7 min Amrap
3 Power Cleans (225/155)
7 Box Jumps (30/24)

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) *