Dec 29- Jan 2

Monday
Skill- Box Jumps (rebound)
50 Box Jumps for time 24/20"
Scale- lower height or step ups

Strength
Back Squat w/ pause
3x5

WOD
5 min AMRAP
5 DL, 5 Hang Clean, 5 Push Press     95/65   E-135/95

Rest 3 min

5 rounds of
5 Burpees, 5 Squat Jumps, 5 Jumping Lunges


Tuesday
Skill- C&J Progression 15 min

Strength
Strict Press
EOMOTM for 10 min 8 strict press + 20 Jump Rope

WOD
3 rounds for time

21Cal Row
18 DU's
15 KB Swings     53/35    E-70/53
12 Sit Ups
9 Goblet Squat                       

Wednesday
WOD into the New Year

14 min
Even- 5 DL @75+ %
Odd - Accumulate 20 Body weight reps of any movement

then...

15 min AMRAP of

20 S.A KB Swings 44/25
15 OH Squats - empty barbell
20 Mountain Climbers
15 BB Lunges (bar on back)
20 Push Press - empty bar
15 V-ups

Thursday
Skill- Gymnastics

E- 5 rounds of 16 T2B, 8 HSPU, 2 MU's
RX- 5 rounds of 8 T2B, 6 C2B or Strict Pull Ups, 4 HSPU, 2 Dips
S- coaches guidance


Strength
Pistols or Split Squats
Accumulate 25 Repetitions each leg

WOD
50 Wall Balls   20/14                            
400 m Row
30 Jumping Pull Ups
20 Burpees
100 DU's

To Scale- Reduce weight and x3 Jump Rope singles
E- C2B Pull Ups

Friday
Kelly Anderson

4 rounds (20 min time cap)

5 Snatch 95/55      To scale- complete hang variations & K2E or Vups
10 T2B
5 C&J 135/95      
400m Row

Dec 22-26

Monday

5 min Row for Cal
Rest 2 min

4 min AMRAP Box Jumps
Rest 2 min

3 min AMRAP Burpees
Rest 1 min

2 min AMRAP DU's
Rest 1 min

1 min AMRAP Sit ups

8 min Recovery

8 min AMRAP
2 DL
2 Hang Clean
2 Jerk
6 Pull ups

5 min Recovery

5 Min AMRAP
10 KB Swings 10 T2B

Tuesday
Skill- Snatch (hip, hang, power, squat) progression for 15 min

Strength
OHS 4x10 empty bar
+ payloff press 10/10

WOD
6 rnds 4 time

5 snatch 95/55
10 Jumping Lunges
15 slams


Wednesday
12 days of Christmas

Thursday
5 pm - class led by Doc "partner wod"

Friday
12:30 - class led by Bryce "team wod"

Dec 15-19

Monday
Skill- Gymnastic Pulling & Abdominal movements

E- Get to 10 MU's, 25 C2B, & 100 T2B AFAP
RX- 10 Stict Pull Ups, 25 Kipping Pull ups, 50 T2B AFAP
S- Work on Strict pull ups, Kipping, & T2B/K2E


WOD
15 min AMRAP
9 Deadlifts 155/100
12 Push Ups
15 Box Jumps

Tuesday
Skill - KB Snatch
3 rnds of 8/8 KB Snatch
               50 Jump Rope


Strength
4 Rnds of
Single Arm KB OH Press 6/6
BB Good Mornings x 8
Bent over Barbell Rows x 8

WOD
7 rnds of

7 burpees
7 thrusters 95/65

Wednesday
Skill- Deadlift to Zercher Squat
10 min - Build to a challenging Single

Strength
10 min
Even- 6 Back Squat @ 60%
Odd - 6 Box Jumps 30/24

WOD
Annie or Karen

Scale- Jump rope x3, 14/8 lb wall balls x 100
Elite- Complete both benchmarks, 14 min time cap

Thursday
Skill- Gymnastic Push & Abdominal

E-5 rnds of 5 MU's, 6 Stict HSPU, 9 T2B
RX- 5 rnds of 3 Bar MU's w/band, 3Strict HSPU, 12 K2E
S- Strict Pull Ups, Hand Stand Holds, K2E, Push Ups

Strength
9 min

Min 1- 5 Tire Flips
Min 2 - 10/10 Sledge
Min 3 - 15 V ups

WOD
Fastest pair to 3000 m

Partner Row
A- Row 250m
B- Plank

When you switch, complete 7 burpees each
Group of 3 - 3rd station is American Swings x20 @53/35

Friday
The Seven
"5 CIA officials and 2 security contractors killed by Suicide bomber 12.30.09 outside of Salerno AFG"

7 rnds for time

7 HSPU
7 Thrusters 135/95
7 K2E
7 Deadlift 245/155
7 Burpees
7 KB Swing 70/44
7 Pull ups

Dec 8-12

Monday
Skill- Clean & Thruster
Squat Clean 2-2-2 @ 70-80%

Strength
Build to 1 RM Thruster using 45 reps
10 min Time Cap

WOD
Use 50% of Max Thruster       Scale- 20/15/10 Reps Ring Rows

30 Box Jumps  24/20"
30 Push Press  50%
30 Pull Ups
20 Box Jumps
20 Push Press
20 Pull Ups
10 Box Jumps
10 Push Press
10 Pull Ups

Tuesday
Skill- Gymnastics
- Muscle Ups, T2B, HSPU/walks, Dips

 Complete the following work as you see fit
E- 10 MU's, 30 HSPU, 60 T2B, HS Walk
RX- 15 C2B, 20 Dips, 25 HSPU, 30 T2B
S- Practice, ask coach

WOD
Try Get to 21 Min                                          Scale- 6 Deadlifts & 6 Gymnastic Ex's
E3MOTM 3 Deadlifts @ 85%
Min 1 - 10 Burpees
Min 2 - 10 Reps of any Gymnastic Exercises above


Wednesday
Skill- OH Squat/ Drop Snatch
10 min - build to a heavy single

Strength
4x5 RDL "Heavy"
                

WOD
50% of Overhead Squat or Drop Snatch

10-9-8-7...1 OH Squat
1-2-3-4...10 Burpees


Thursday
Skill- DU's & Rowing
Establish 250 m Row time

Rest 3-5 min then

Establish 500 m Row

Strength
Front Squat 4-4-4-4

WOD
4 rnds 4 time      Scale- 50 Jump Rope
25 DU's              Elite- 50/25/25/250
25 Sit Ups
25 Wall Balls
250 m Row


Friday

Happy (50th) Birthday Annita!

Filthy Fifty
For time:
50 Box jump, 24/20 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood (35 pounds)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Superman's
50 Wall ball shots, 20/14 pound ball
50 Burpees
50 Double unders

See Coaches for Scaling options

Dec 1-5

Monday
Skill- Squating
Complete 15 of the following- Air Squat, Goblet Squat, Front Squat, Back Squat, OH Squat

Strength
E- Drop Snatch 4x4
RX- OH Squat 4x6
S- OH Squat and/or Goblet Squat

*10 T2B/V-ups after every set

WOD
Partner

A- Hold a bottom Back Squat "pause squat" reps from floor

B- 5 KB Swings
     5 Sit Ups
     5 Burpees
8 min AMRAP

Then...

A- Hold Squat

B- 5 Burpee Box Jumps
7 min AMRAP

E- 185/125   RX- 135/95   S- 95/65  Scale to push ups or burpees

Tuesday
Skill- Rowing
Establish 1000m row
Scale- 500m row

Strength
Push Press
6-6-6-6

WOD
Chipper ladder  12 min AMRAP
"repeat the pattern"

1 Burpee
2 Pull ups
3 T2B
4 Burpee
5 HSPU
6 Box Jump
7 Burpee
8 Pull Ups
9 T2B
10 Burpee
11 HSPU
12 Box Jumps

Scale- Ring Rows, Push Ups, V ups

Wednesday
Strength- Front Squat
6-6-6-6 +5%

Skill
KB Snatch
4 x AFAP
8 KB Snatch
16 Jump Rope

WOD
Couplets 4 time

4 Rnds of 4 DL                  E- M 315/135    W 225/95
                4 Thruster          RX- M 225/95   W 165/65

then

6 rnds of 6 KB Swing       E- M 80/115    W 53/75
               6 Thrusters         RX- M 53/95   W 35/65

then

8 rnds of 8 Wall Balls
               8 Push Ups

Thursday
Skill- Snatch & Clean

WOD
Isabel or Grace

Pick the one you are most comfortable with

Strength
RDL
6-6-6-6 +5%

Friday
Cardio - no heavy weights, have fun

WOD # 1 - Relay Tag Team "Joan" 15 min AMRAP "1 rnd = 60"
"teams of 3+ race to opposite end of gym, complete reps, then run back and tag next person"

Shuttle Run + 10 Push Ups
Shuttle Run + 10 Cal Row
Shuttle Run + 10 Air Squats
Shuttle Run + 10 MB Slams
Shuttle Run + 10 V-ups
Shuttle Run + 10 Box Jumps

WOD # 2 - "919" Chipper "Jana" 9 min AMRAP

9 Box Jumps                      E- 19 min AMRAP
19 Sit Ups
9 Pull Ups
19 Wall Balls
9 KB Swings
19 Cal Row

Nov 24-28

Monday
Skill- Squat Snatch
10 min-    Even min. 3 Sqt Snatch
                Odd min. 20 jump rope

Strength- Front Squat
8-8-8-8
add 5%

WOD
Get to 300 Reps AFAP "any order/combination"

Wall Balls
KB Swings
Sit Ups

EOMOTM- 3 Burpees

Scaled- Get to 200 Reps
E- 400 Reps

Tuesday
Skill- Kipping
5 min practice- HSPU, T2B, Pull-ups, MU's

WOD
40 T2B
Then...
10 min ARMAP of 5 Deadlift @75%
                                7 Pull Ups
                                5 Bar Facing Burpees
Then... 500m Row

S- 40 Vups/sit ups DL's @ 135/95 Inverted Rows
E- C2B DL's @80%

Strength- Push Press
8-8-8-8

Wednesday
Skill- Rope Climbs and C&J
Strength- Rope Climbs x8  S-inverted rows x16

Team Challenge (teams of 3) complete the following for time:
"each team member must complete all 3 movements before team can advance"

   Station           C&J                Row (cal)              Gymnastic
      1                    2                           5                            5 Burpees
      2                    2                           10                          10 Box Jumps
      3                    2                           15                          15 HSPU
      4                    2                           20                          20 DU's
      5                    2                           25                          25 KB Swings
      6                    2                           25                          25 Burpees
      7                    2                           20                          20 Box Jumps
      8                    2                           15                          15 HSPU
      9                    2                           10                          10 DU's
      10                  2                           5                             5 KB Swings   
S- 95/55 *scale ex's push ups, jump rope, step ups, can scale calories-ask your coach
RX-135/95
E-185/125

Thursday
Happy Thansgiving

Friday
Class @ 1230

Saturday
Class @ 900
                 

Nov 17-21

Monday
Skill-The Kip

WOD
Team Relay (teams of 3-5)
5 Rounds
15 Cal Row
15 Jump Rope
15 Sit Ups
15 KB Swings
15 Wall Balls

E- 20 reps of each  S- 10 reps of each

Strength
Push Press EOMOTM 8 min
4 P.P

Tuesday
Skill- KB Snatch
E- 100 KB Snatches 5 min time cap
RX- 10 KB Sn every min for 5 minutes
S- 5 min KB Clean & Press

Strength
Atomic Push Ups + Inverted Rows
5 rnds of 7-10

Scale- Regular Push up & Ring Rows

WOD- Partner Wod
1 Partner holds BB while other works... then switch after each ex.
E-315/225
RX-225/145
S- 53lb KB/ 35lb KB *also cut reps in half

20 OH Squat -empty Barbell
18 Sit Ups
16 MB Slams
14 OH Squats
12 Sit Ups
10 MB Slams
8 Burpees
6 Burpees
4 Burpees
2 Burpees

Wednesday
Skill- Jump Rope
5 min AMRAP
E- 30 DU's
     7 Hvy KB Swings
     3 Burpees Box Jumps

RX- 15 DU's
        5 Hvy Swings
        3 Burpees

S- 20 Jump Rope
     8 KB Swings
     2 Burpees

Strength
RDL 5-5-5
Go Heavy

WOD- Heavy Tabata 10 on/ 20 off 8 Rnds of each 2 min rest between rounds
DL
H Cl
Push Press
Back Squat
DL

E- 75%
RX- 65%
S- 65-95lbs / 55-75lbs

Thursday
Skill- Box Jumps

E- Find Max Height
RX- Find a 2-3 rep max ht.
S- Practice jumps at increasing heights - use plates

WOD- Circle of Awesomeness
1- Row 100 m
2- 10 Box Jumps
3- 10 Push Ups
4- 10 Hang Cleans 95/65
5- 10 MB Cleans

10 min AMRAP

Strength
Front Squat
4-4-4-4-4-4
Establish a heavy set
S- goblet squat sets of 7 or box squats

Friday
Strength- "Trigger"
Partner Pair
3x        1 min- 10 Floor Press "bench"
                        10 Windmills (holding Bar)
                        AMRAP of T2B
Rest 1 min

3x          1 min-10 Floor Press
                        10 Windmills
                       AMRAP of V-ups
Rest 1 min

3x          1 min- 10 Floor Press
                          10 Windmills
                          AMRAP of Sit Ups


WOD
"Sam Sam"

10 min AMRAP

1 Snatch
2 Jerks
3 Overhead Squats
4 Back Squats
5 Burpees

Suggested RX weight- 95/65

Oct 10-14

Mon
Skill- Jerk
10 Min Even Minutes- 3 Jerks @65-70%
            Odd Minutes- 3-6 Strict Pull Ups/Ring Rows

Strength
Front Squat
6-6-6-6
(Build to a heavy set)

WOD
Death By Burpee

1 min - 1 burpee
2 min - 2 burpee
3 min - 3 burpee....until failure to finish prescribed burpees in the minute

Tue
Skill- KB Clean & Press
10 min Even min. - 4/4 KB Cl & Press
            Odd min - 20 sec plank

Strength
Weighted/Strict Push Ups
+ Payloff Press 8/8 after every set
Men- 14-12-10-8-6
Women- 10-8-6-4-2

WOD
Partner Row Chipper
(1 partner rows while the other completes movement, switch, repeat)
Row for Cal. & Fastest Time

2 x        MB Slams
             Sledge
             MB Cleans
             Box Jumps
             Pull Ups/Ring Rows
E- 20 reps of each     RX- 15reps     S- 10 reps

Wed
Skill- Squat Clean

E- 12 singles, build up to 90%
RX- 6 doubles, build to 80%
S- 5 sets of 3 Hip Cleans - receive in the squat

Strength
RDL
6-6-6-6 -add 5-10% from last week
+10 V-ups

WOD
AFAP establish...
-AMAP consecutive wall balls
-500m Row

Scaled- complete 40 WB 12/8lbs then row 500m

Thur
Skill- Drop Snatch/OH squat
E-5x4 Drop Snatch
RX-5x5 OH Squat
S- sets of 6-8 OH Squat or Goblet squat

Strength
Push Press
6-6-6-6

WOD
Even Minutes complete 3 Back Squat   E- @80% RX- @75% S- @70%
Odd Minutes AMRAP of Strict Press 65/45 lbs
                                          Row Cal
                                          Dips
                                          Sit Ups
                                          Push Ups
                                          Row Cal
                                          Strict Press

Fri
Skill-

Strength-

WOD- From WOD Jar

Nov 3-7

Mon
Skill- Power Clean
3 Min AMRAP of P CL + DU's
Rest 2 Min
3 Min AMRAP of P CL + DU's

E- 3 P CL @ 80% + 30 DU's
RX- 4 P CL @ 75% + 15 DU's
S- 5 H CL + 20 Running Jump Rope

Strength
Front Squat
8-8-8-8 @70-80%

WOD
4 Time

1,2,3,4,5,6,7,8,9,10 Box Jumps
Between each round Complete 7 KB Swings

E-70/53
RX-53/35
S- Russian Swings @44/25 *can scale jumps

Tue
Skill-Row
1- establish how many pulls it takes to get to 100 m
2- establish 500 m row time

Strength
Pull Ups & Dips
E- MU's or Weighted Pull Ups & Dips (5x1-3)
RX- Strict Pull Ups & Dips or Weighted Push Ups 5x5
S- Ring Rows or Banded PU's & Push Ups 5x5-7

WOD
16 min AMRAP

2 Burpee Box Jumps
4 Deadlifts
6 Bar Facing Burpees
8 T2B

E- DL's @75%- Complete a 4,6,8,10 Rep Scheme
RX- DL's @75%
S-see coach (regular burpees & sit ups or K2E)

Wed
Skill- Jerk (off rack), Push Press, Receiving Bars from Overhead
All Levels- 3-3-3

Strength
Push Press
8-8-8-8

WOD
Triplet Ladder AMRAP- 15 min
1,2,3,4,5.... and so on (begin at 1 rep and increase a rep each round)

Thruster
Box Jump
Sit Up

E-135/95
RX-95/65
S-Empty Bar


Thurs
Skill- Squat Snatch
Triplet (not for time)
12-9-6 Snatch
9-6-3 Wall Balls
6-3-1 Burpees

E-65% 1st set, add 5% on second set, add 5% on last set
RX- 65%
S- Overhead Squat instead of Snatch (see coach for weight)

Strength
RDL
6-6-6-6
+
E-15 T2B
RX- 8 T2B
S- 10 V Ups or Sit Ups

WOD
4 time

33 Wall Balls
33 DU's
33 Cal Row

E-complete 55 of each
RX- as written
S- 22 of each

Fri
On FB Page Post and Vote on what Benchmark WOD you would like to do
We will complete the most popular

Oct 27-31

This week is the last week of our two week deload finishing an 8 week training cycle. Expect lots of Crossfit fun! We will begin another 7 week training cycle next week and are very excited about the progress we expect.


Mon 27
Skill- Snatch and C&J

The goal of Monday is to establish a baseline from which we can gage the progress of our Olympic lifts. This will give us valuable knowledge on which to base training loads for the next cycle. Complete a Hang/Power/or full squat variation of both lifts (what you are comfortable with).

Lift 1- Snatch 20 min to establish 1RM/2RM or 3RM (Hang/Power/Squat)-based on skill & experience

Complete as much of the ladder as you can- 1-3 reps @ each weight

Women's/    Scaled
35                    28 (training bar + 10lb bumpers)
55                    35
65                    42 (junior bar + 10lb bumpers)
75                    52
85...*               62... *Progress from here is individual

Men's           Scaled
65                    45
95                    65
115                  85
125                  95
135...*            105...* Progress from here is individual

Lift 2- C&J 20 min to establish 1RM/2RM or 3RM (Hang/Power/Squat)- "experience"

Women's      Scaled
55                     28     
75                     42
85                     62
105                   85
125...*              105...*Progress from here is individual

Men's           Scaled
95                    65
115                  95
135                  115
155                  135
175...*             155...*Progress from here is individual

Tue 28
Skill- RDL

Strength
RDL 6-6-6-6
KB Snatch 4x8/8

WOD
4 RNDS 4 time                    E-245/185   RX-205/145   S-*see coach
5 MU/C2B/Pull Ups
10 Deadlift
10 Jumping Lunge
10/20/30 Shuttle Run

Wed
Skill- HSPU/Walks/Holds
8 Rounds of 30 sec ME

Strength
Strict Chin Ups 4 rounds of ME
+ Russian Twist x15/15

WOD
17 min AMRAP           E-155/105   RX-115/75   S-85/55
6 Squat Clean
12 Box Jump 24/20
18 Cal Row
24 DU's

Thur
Skill- DU's
10 min 30 sec on 30 sec off

Strength
4 Rnds
Front Rack Walking Lunge 7/7 +
Slams 10

WOD
For Time
100 DU Buy in...
"time starts after buy in complete"

2 RNDS of...                             Scaled-50 DU's or 100 Singles
10 KB SDLHP
25 Push Ups
10 KB SDLHP
25 Pull Ups
10 KB SDLHP
25 Sledge

Fri
Skill- Muscle Ups
3-3-3-3-3
Transitions/C2B/Pull Ups
5-5-5-5-5

Strength
Single Leg KB OH Press
Good Mornings
8-8-8-8

WOD
Super "duper" Chipper

Complete 1 Round of the following:

Cindy
Elizebeth (round of 21)
Cindy
Diane
Cindy
Annie
Cindy
Helen
Cindy
Barbara

Ask your coach for scaling options.

Oct 20-24

This week includes the Crossfit Total and lots of chippers. Also, next Monday we will test the C&J and Snatch movements so prepare accordingly. If you cannot complete the total on Monday, it is recommended to make it up during an open gym time.

Mon

CF Total- all classes

Establish a repetition maximum in the Squat, Press, & Deadlift

If you are not prepared to complete a 1rm, ask your coach on a repetition maximum that will be appropriate. Remember, technique provides the correct leverage to achieve your best.

Tue

Skill- T2B

3 min AMRAP of T2B & KB Swings

Rest 1 min...

Repeat


Strength

12-9-6                              Target wt- 60-70%
Snatch & Pull ups

Add weight then

9-6-3                               Target wt- 70-75%
Snatch & Pull Ups


WOD
Chipper-

5 Burpee Box Jump Overs
10 T2B
15 Wall Balls
20 Push ups
25 Cal Row
30 Push ups
35 Sit ups
40 BW Squats
45 KB Swings
50 Sit ups


Wed
Skill- DU's

3 min AMRAP
15 DU's
5 Box Jumps

Rest 1

Repeat

Strength
RDL- 8-7-6-5

+ 4x12 V-ups

WOD
Chipper- 12 min AMRAP

20 DU's
20 Sit Ups
20 Cal Row
20 Sit Ups
20 KB Swings
20 Sit Ups

Thur
Skill- Muscle ups/Pull Ups/Kipping

10 min EOMOTM
3 Muscle Ups
or 3-6 Strict Pull Ups or C2B
or 10-15 Kipping Pull Ups

Strength
C&J

9-6-3 C&J & Box Jumps       Target wt. 60-70%

Then add weight
 
6-4-2 C&J & Box Jumps                        70-75%


WOD
Burpee - 7  min AMRAP

Oct 13-17

Training Outcome- This weeks focus is on preparing for next weeks CF total. Also, conditioning has been spread throughout the training sessions to focus on training the lactate threshold and it's recoverability.

Monday
Skill- Pistols

EOMOTM for 10 min- complete 8 KB Swings "heavy"
"during recovery, practice pistols"

Scaled- "during recovery, complete 6 goblet squats"

Strength
Back Squat
3-3-3-3-3  87-93%

Scaled- 7-7-7-7-7

WOD
2 Rnds 4 Time

500m Row
100 DU's
Run 2 Laps

Scaled- 250m row, 50 singles, 1 lap- Complete 2 rnds

Tuesday
Skill- Thrusters    E5MOTM for 30 Min Complete 12 Thrusters
"Let clock run after warm up"
E-115/85
RX- 95/65
S- 65/45

Strength
Complete 4 rounds of the following

Barbell or Plate Good Morning x 8
+ T2B or V-ups x 10
+ Russian Twists x 20

WOD
50 Wall Balls                       Scaled- 5 Push Ups & 5 Pull ups/ or 10 Ring Rows

Then 5 rnds of...
10 HR Push Ups
10 Pull Ups

Then 500m Row

Wednesday
Skill- Row

Establish 50 Cal Row Time & Distance

Strength
Deadlift
3-3-3-3-3

Scaled 7-7-7-7-7

WOD
10 ----> 1 KB swings            E- do burpee box jumps @24/20

1 ----> 10 Burpees

Thursday
Skill- Snatch EMOTM 2 Sn
"progressive weight" Goal is 65-75%

Scaled- Hip Snatch + Hang Snatch + 2 OH squats

Strength
Press
3-3-3-3-3 @ 87-93%

Scaled 7-7-7-7-7

WOD
Bear Complex EOMOTM for 18 Min

1 Clean                                       E-215/155   RX- 155/115    S-95/65
1 Fnt Sqt
1 Shoulder to OH
1 Back Squat
1 Shoulder to OH

Friday
Skill-
Strength-
WOD- Fran
21-15-9 Thrusters & Pull Ups @95/65

Oct 6-10

Training outcome- This week begins another progression in our strength cycle which culminates with the Crossfit Total.

Mon
Skill- C&J
E- Cl + Fnt Sqt + J + Behind Neck J
RX- Cl + Fnt Sqt + J
S- Hang Cl + 2 Fnt Sqt + 2 Jerks

"Progressive Weight"

Strength
Deadlift
5-5-5-5-5

WOD
5 min AMRAP
5 Pull Ups
5 Box Jumps
15 DU's

Rest 2 min

4 min AMRAP
5 Box Jumps
10 KB Swings
15 DU's

Rest 1 min

3 min AMRAP
5 Pull Ups
10 KB Swings          

Post # of Reps for each AMRAP

Tue
Skill- T2B/K2E

5 Rnds of 100m Row & ME T2B/K2E

Scale- 10 v-ups

Strength
Press
5-5-5-5-5

WOD
Thruster Ladder- 12 min time cap
Complete as much of the ladder in allotted time- post finsh time & weight

Ladder # 1        Reps         Ladder # 2
28                      10                  65
42                       9                   85
55                       8                   105
65                       7                   115
75                       6                   125
85                       5                   135
95                       4                   145
105                     3                   155
115                     2                   165
125                     1                   175

Wed
Skill- Dips & Muscle ups
12 min time cap

Practice transitions

WOD
5 K Run/ Row

Scale- ask your coach

Thur
Skill- Snatch
EMOTM for 12 Min

E- 2 Snatch
RX- 1 Sn + 1 Hang Sn
S- Hang Sn + 2 OH Sqt

"Progressive Weight"

Strength
Back Squat
5-5-5-5-5

WOD
1 Min AMRAP
HSPU

Rest 1 Min

2 Min AMRAP
10 Push Ups
10 Pull Ups

Rest 2 Min

3 Min AMRAP
Wall Balls

"Post Total Reps to board"

Fri
Skill- Hand Stand Walks & being upside down

Strength- RDL 5x7 progressive weight
During rest- pick a individual skill to work on

WOD

14 min AMRAP by Doc

5 Pull Ups
10 Burpees
20 Wall Balls

PS... it was a 20 min amrap of 20 wall balls & 20 Burpees

but we knocked sence into him

Fri 10.03

Skill
Snatch &/or gymnastic movements



WOD
Crazy 8's - Kayla J

8 Rnds of                                                   Scaled Movements

-8 HSPU                                                    HR Push Ups
-8 Wall Balls
-8 Pull Ups                                                Ring Rows
-8 Snatches @75/55                                  Hip Snatches
-8 Burpee Over Bar
-8 Front Squats @135/85
-8 Shoulder to Overhead @95/65
-8 Toes to Bar                                             Knees 2 Elbow/V-ups

Scaling Options- complete 4 or 6 rounds instead of 8
*part of this WOD is having to inconvenietly change weight on your barbell
-if you need to scale weight, please ask your coach

Thur 10.02

Skill
C&J

E-5x1 @ 90%
RX- 5x2 @ 80-85%
S- Hip Cl + Hang Sqt Cl + 2 Jerks

Strength
Strict Press
1-1-1-1-1
@90-95%

Scale- 7-7-7-7-7 @ 75%

*can work on skill during rest

WOD
EMOM for 10 min

2 Box Jumps                       E- 40"/30"   RX- 32"/26"  S-24"/20" *single unders
10 DU's
2 Burpees

Wed 10.01

Skill
"Kipping" - Pull Ups & Dips

60 Sec on/ 60 Sec off

Pull Ups & Dips - Complete a set of each every work period then rest

*can work on bar or ring muscle ups, transition drills
-to scale, as per coaches advice


Strength
Deadlift
1-1-1-1-1 @90-95%

*keep in mind, we are doing the CF total in 3 weeks
*goal is not to PR, but to lift heavy and feel good, if you PR then Great!
*work on a skill during rest period

WOD
Helen

3 rnds for time                                 E/RX- 53/35lb
400m run                                         S- 35/25, ring rows, -can scale run to row
21 KB swings (american)
12 Pull Ups

*this will be the first Girl that goes up on the new board- top 4 guys and gals
*please use good judgement and complete movements to standard if trying to get on board

Tue. 09.30

Skill
HSPU

30 Sec On/ 30 Sec Off for 5 rnds

Option: Deficit/Kipping/Strict/Holds

To Scale: Strict Press with 70%


Strength
Farmers Carry 60m & Push Ups 4 rnds

E- 80/53 + 30 Push Ups
RX- 53/35 + 20 Push Ups
Scale- 35/25 + 10 Push Ups

*advanced course may do Over Head Plate or Barbell Carries/walks

WOD
Partner or Team 12 min AMRAP

Row 250m
Plank while partner rows

To switch between plank and row, both partners must complete 10 burpees
"to score- tally rounds & burpees completed on final incomplete round"

Team of 3- Rotate 250m Row/Plank/Burpees-
"to score, tally rounds and total burpees completed as a team "

Mon 09.29

Skill
KB swings

4 Rnds of 10 Swings & 3 Box Jumps

(go heavy & tall/ prep for Squat)

Strength
Back Squat
1-1-1-1-1
*92-97%

Scaled- 7-7-7-7-7 @ 70-80%


WOD
50 Reps For Time

Thrusters
E-125/85
RX- 95/65
S- 65/42

Buy Out: E- 100 DU's
                RX- 50 DU's
                S- 25 DU's

Fri 09.26

Skill/Strength

Pick 1 from each of the following catagories:

Category 1                      Category 2                      Category 3

Row Cal                          Push Ups                        Wall Balls
Run 1 Lap                       Pull Ups                         Wall Balls
DU's                                Sit Ups                           Wall Balls
KB Swing                       Box Jumps                     Wall Balls

Complete a 10 min AMRAP
Rule #1- Must do 10 Reps in sequence from each chosen exercise in each category


WOD

Trevor- Filth Sandwich

For Time:

Run/Row 1000m

50 Pull Ups
50 Squats
50 KB Swings
50 Sit-ups

Run/Row 1000m

-can break up reps

Wed 09.24

Skill
Snatch

E- 5x2 @ 90-95%
RX- 4x3 @ 75-80%
S- Hip Sn + Hang Sn + OH Squat

Strength
Back Squat
3-3-3-3-3

85-93% of 1rm

WOD
EMOM for 10 min

4 Thrusters
+ 4 Box Jumps    

E- 125/85
RX- 95-65
S- 65-42

* jumps can be varied ie. heights and SL or DL

https://www.youtube.com/watch?v=9LLbOsKkofc

The Amazing Pyrros Dimas Snatch

Tue 09.23

Skill
T2B

E- 3 sets of 20 T2B
     + 3x20 KB Swings
RX- 3 sets of 10 T2B
     + 3x15 KB Swings
S- 3 sets of 10 K2E/V-ups
     + 3x10 KB Swings

*advanced course may work GHD extensions and Russian Swings

Strength

30 sec on/ 30 sec Rest for 8 min

Ring Dips
Pull Ups                      E-Muscle ups/C2B

WOD
Tabata

Push Ups
Cal Row
V-Ups
Double Unders

Mon 09.22

Skill
C&J

E- 5x2 @ 80-85%
RX- 4x3 @ 75-80%
S- Hip Cl + Hang Cl + Jerk

Strength
Deadlift
3-3-3-3-3   working from 85-93%

Good reps, quality form

WOD
Karen

150 Wall Balls

http://www.jtsstrength.com/articles/2014/04/12/5-questions-alex-viada/

Here you have it...

1) Recovery is of most importance... i.e. sleep
2) Eat to fuel... ie eat enough
3) Move your body on recovery days
4) Mix it up... stength & cardio
5) Keep it simple

Sept 15-19

Training Outcome:

Strength is your cup. The bigger the cup, the more one can put in it- Dan John

This week our daily program is getting a face lift. As good knowledge is aquired, we strive to implement it in order to deliver to our members the best path to their goals. Look for more time to refine skills and movements, get stronger, and increase our fitness & health!

Monday

Skill- "kipping"  30 sec on/30 sec rest  for 10 min

E- Deficit HSPU & Muscle Ups (bar or ring)

RX- HSPU & Pull Ups or C2B

S- HRPU & Ring Rows or Pull Ups

Strength - Back Squat E3MOTM 15 min

5-5-5-5-5  "written this way means increase wt. each set"

WOD

10 min AMRAP

Row 20 Cal         E-80/53    RX- 53/35   S-35/25
KB Swings 20
Push Ups 20


Tuesday

Skill- Snatch
12 min time cap for work

E- 4x3 @ 70-80%
RX- 4x4 @ 65-75%
S- 3 Hip Snatch + 2 Hang Snatch

Strength- Strict Press E3MOTM for 15 min

5-5-5-5-5

WOD

7 min AMRAP

7 Thrusters       E- 135/95   RX- 95/65   S- 65/42
7 Burpees


Wednesday

Skill- Double Unders

EOMOTM for 10min - ME DU's

Strength- Box Jumps/Power development

E- 10 sets of 4 @ 36/30" Box jumps
RX- 8x3 @ 30/26" (add 25 lb plate to box)
S- 5x5 @ 24/20"

After every set complete a 100m Row Sprint

WOD

Rounds for Time of...

Farmers Carry 50m       E- 7 Rnds 80/53
Pull Ups 10                   RX- 5 Rnds 53/35
Run 200m                     S- 3 Rnds 35/25

Thursday

Skill- C&J
E- 5x2 @ 70-80%
RX- 4x3 @ 65-75%
S- Hip Cl + Hang Cl + Jerk

Strength
Deadlift
5-5-5-5-5

WOD
10 min AMRAP
Team Sled Push of 50m

"Post # of intervals to board"

Friday

Skill/Strength
Rope Climb & Pull Ups

Pick from the following

1) 10 Rope Climbs
2) 5x5 Weighted or Strict Pull Ups
3) 5x2 Sled Pulls (hitch two handles to sled and pull hand over hand)


WOD

Teela

500m Row Buy in

50 sit ups                        Elite & RX 20 min time cap
10 box jumps                 Scaled- complete 1 round
40 wall balls
10 box jumps
30 KB swings
10 box jumps
20 Pull Ups
10 box Jumps
10 burpees
10 box jumps

Sept. 08-12

Training Plan:

This weeks focus is on longer duration metcons. The outcome is an elevated level of conditioning and muscular endurance. The strength focus this week includes over head position and strength, and core strength. This week includes some new themes such as tabata, crossfit poker, and lastly includes a WOD In Memoriam of 9/11.


Mon 08
S/S
Single Arm Kettlebell Overhead Squat    (S.A.K.B.O.H.S)

E3MOTM for 12 min

5 from the ground front squats + 4/4 each arm S.A.K.B.O.H.S

Progressive weights for all levels

WOD
Tabata
8 rnds of 20 sec work 10 sec rest for each exercise

Cal Row                   E-30/24  80/53    RX- 24/20  53/35    S-choice
HR Push Ups
Box Jumps
KB Swings (russian)

1 min rest between rounds


Tue 09
S/S
Shoulder to Over Head 16 min time cap

Strict Press 8-8-8
Push Press 6-6-6
Jerk           3-3-3

WOD
Carry Chipper

40m Farmers Carry  (F.C)     E- 80/53  RX- 53/35   S- 35/25
20 T2B
40m F.C
20 DU's
40m F.C
20 Pull Ups
40m F.C
20 Cal Row
40m F.C
20 Ring Dips
40m F.C
20 Push Ups

Buy out 150 Double Unders

Wed 10
S/S
Good Morning & RDL's  15 min time cap

Good Mornings 8-8-8-8
+ sit ups 4x20

then

RDL 5-5-5
+ T2B/V-ups   3x10

WOD
20 min AMRAP

100m Run
5 Tire Flips
10/10 Sledge

After every round mandatory 1 min rest
Can work with partner

Thur 11
S/S
Coach Led based on group needs 15 min time cap

In Memoriam of 9/11

1 round per year past... 13 years       E- 185/135    RX- 135/95   S- 95/65

1                      9 DL
                     11 Box Jumps
2                     9 Squats (Barbell Front or Back)
                     11 Pull Ups
3                     9 DL
                     11 Sit Ups
4                     9 Squats 
                     11 Push Ups
5                     9 DL
                     11 Box Jumps
6                      9 Squats
                     11 Pull Ups
7                      9 DL
                     11 Sit Ups
8                      9 Squats
                     11 Push Ups
 9                     9 DL
                     11 Box Jumps
10                    9 Squats
                     11 Pull Ups
11                     9 DL
                     11 Sit Ups
12                     9 Squats
                     11 Push Ups
13                      9 DL
                     11 Box Jumps

Fri 12
S/S
Double Unders

EOMOTM for 10 min   ME DU's

WOD
Crossfit Poker

*Remember only 5/6/7/8 o'clock classes... staff at granite games

Sept 2-5

Training Outcome:

This week begins another 7 week cycle. This cycle will build on the previous seven weeks. Look for new opportunities to get stronger, refine technical lifts, and continue to add gymnastic skills to your arsenal. The goal is to take another step forward and the best way to track your progress is by recording everything you do. Advancing your fitness is a process that boils down to doing just a little more work than you did yesterday or last week or even last month. Happy training!

Tue 09.02

Skill/Strength

Back squat- 12 min build to a heavy triple then...

EMOM for 10 min

E- 4 Back squat @  70% of previous number + 2 Jumps

RX- 4 Back squat @ 50% of previous number + 4 Jumps

S- 6 Goblet squat + 3 Jumps


WOD

Angry 10's

10 Min ARMRAP                       E- 105/70 30"/24"   RX- 70/53   24"/20"         S- 44/35  20"
10 KB Swings "Russian"
10 Box Jumps


Wed 09.03

Skill/Strength
Snatch Ladder - Post to board

E- 3 Snatches starting wt 115/65 + 10lb increments (5lb for woman)

RX- 3 Touch and Go Snatches starting weight 95/55 + 10lb increments (5lb for woman)

S- Hang Snatch 6x4 @ 42/28    "speed and technique focus"

WOD

In sequence DL + Pull Ups                              E- 175/125
                   Fnt Squat + Dips                          RX- 135/95
                   Push Press + Cal Row                  S- 95/65

16                         12                 8    
14                         10                 6
12                         8                   4


Thur 09.04

Skill/Strength
"Kipping"

Every 30 Seconds perform a set, rest 30 sec

1) Pull Ups         E- ME "capped @ 15"
2) T2B               RX- 8-10 Reps
3) Dips               S- 8-10 of scaled movements
4) HSPU

WOD
20 min time cap

Deadlift & Bench Press (paired exercises)

E- 5x5 @ 83-87%
RX- 4x8 @ 73-78%
S- 5x10 @ 65-70%

Fri 09.05

Skill/Strength
C&J

EOMOTM for 14 min                                   *for those that attended the adv. course
                                                                       EOMOTM 14min 1 Push Press + 2 Jerks
E- 2 C&J @ 80%                                           "from the rack"
RX- 2 P. CL + 2 Fnt Sqt + 2 Jerks
S- 2 Hip Cl + 2 Hang Cl + 2 Push Press

WOD
"Lars" by Katrina

bring your running shoes and a jump rope :)

Aug 25-29

Weekly Training Goals:

This is the final week of our seven week cycle and we are using it to deload. What this means is we are trying to recover the Central Nervous System from fatigue mainly attributed to heavy weights and olympic lifts. With that being said, this week is not going to necessarily be an easy week.

Our goals are to increase our gymnastic skills, endurance, and always our conditioning levels with a mixture of basic strength movements and body weight movements. This week is all about building strength to weight ratios and transferring our big lift strength into usable strength.


Mon 08.25
Skill/Strength
"kipping" used in Pull ups, Dips, HSPU's, and T2B/K2E

E- EOMOTM for 12 Min- pick 2 of the following and do AMRAP for each
                                          (30 seconds each) in the minute
                                        - rest a minute, then alternate to the other two exercises
                                        - total of 3 rounds for each pair
1) Pull Ups
2) T2B
3) Ring Dips
4) HSPU

RX- Same as Elite, change AMRAP to 8 reps each

S- Same as RX, but perform scaled movements.


WOD

Individual Total         E- 3 rnds 30"/24"    RX- 3 rnds 24"/20"   S- 2 rnds 20"

2 min DU's
1 min transition/rest
2 min Row for Cal
1 min transition/rest
2 min Box Jumps
1 min transition/rest

Tue 08.26

Skill/Strength
"squating"

16 min time cap

E & RX - Back squat 2 x 10          "lighter weights, technique, explosive"
              - Front squat 2 x 8
              - OH squat 3 x 6


S- Perform all sets with 8 reps     "form over weights"

WOD

Partner Total

15 min time cap (AMRAP), any order, any strategy
*must do at least 10 reps of each, after that use your strengths to achieve rep total

Sit ups
Push Ups
BW squats
KB Swings (russian)              E-70/53    RX- 53/35      S- 35/25


Wed  08.27

Skill/Strength
"Rowing"

E/RX/S- establish 500 & 250 meter row times, rest between each one

WOD

      Elite                                                            RX                                          Scaled
Buy in 750m row                                    Buy in 500m Row                      Buy in 250m Row
50 wall balls                                            40 wall balls                                 20 wall balls
40 DU's                                                  30 DU's                                       15 DU's
30 Mountain Climbers                             20 Mountain Climbers                  10 Mountain Climbers
20 Slam Balls                                          10 Slam Balls                               10 Slam Balls
10 Burpees                                             10 Burpees                                  10 Burpees
Buy out 750m row                                Buy out 500m Row                    Buy out 250m Row


Thur 08.28

Skill/Strength
"Deadlift"  sumo & traditional

All levels perform 4 sets of 8   - "perform sets comfortably"

WOD

Triplet 4 rnds 4 time

KB Swings (american)
T2B                                                            * scale w/ K2E or V-ups
HSPU                                                         *scale w/ push ups or dips


E- rep scheme 20    70lb/53lb             RX- 15  53lb/35/lb           S- all rounds of 10        35/25
                       15                                       10
                       10                                        5




Fri 08.29


Skill/Strength

Shoulder to OH movements (strict press, push press)

Recieving weight from overhead


Strict Press- 10 - 8 - 6

Push Press- 5 - 4 - 3



WOD


10-9-8-7-6-5-4-3-2-1 Thruster E-95/65 RX-65/42 S- Do 10-8-6-4-2

2-4-6-8-10

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

Aug 18-22

Weekly training goals:

This week we are stepping back from our heaviest weights and placing an emphasis on gymnastics movements (t2b, pull ups). Conditioning will also be ramped up this week to challenge the the glycolytic energy system. Training outcomes are muscular endurance, core strength and midline stability, increased conditioning levels, and increased work capacity.

Lastly, we will be breaking from double unders and deadlifts in an effort to reduce fatigue in those patterns, but be prepared to squat! Light and fast this week, train hard Repo Warriors!

Mon 08.18

Skill/Strength
OH Squat
"16 min time cap - rest as needed"

E- 4 rnds of 250m row + 6 OH Sqt + 10 T2B

RX- 4 rnds of 200m row + 6 OH Sqt + 10 V-ups

S_ 4 rnds of 150m row + 10 OH Sqt + 10 Sit ups


WOD
Squat and burpee ladder ;)
After every squat set completion, match reps with burpees (ex. 5 + 5)

5 OH squat  95/75                                                E- add 30 lbs to every weight
10 Fnt squat  135/95                                            RX- as written
15 Back squat  155/115                                       S- individual weight, cut burpees in half
10 Fnt squat  135/95
5 OH squat  95/65


Teu 08.19

Skill/Strength

Gymnastics (HSPU, T2B, Pull Ups/muscle up)

Body weight chipper, limit of 3 rnds or 13 minutes

Run 200m                    E- substitute C2B, M.U's, H.R.
Push Ups 20                RX- as written
BW squats 20              S- 100m run, change reps to 10, 5, and 5
Pull Ups 10                      *substitute V-ups, H.R. Push ups
Box Jumps 10
HSPU 5
T2B 5


WOD

Team AMRAP/ FGB style
*3-4 person teams
2 min stations, 2X

Station 1 - 50 m sled push
Station 2 - Wall Balls
Station 3 - Row
Station 4 - Rest

16 min = 2 times


Wed 08.20

Skill/Strength
KB Skills

Partner up, 1 partner works the other rests
Complete 3 Rounds

10 Swings                                                             E- 70/53
10 C & Press (total for R/L)                                 RX- 53/35
10 Swings                                                            S- 35/25
10 Snatch (total R/L)
10 Swings

WOD
Thruster & Jump EMOM for 10 min

5 thruster + 3 Jumps

E- 115/85
RX- 95/65
S- 65/45

*all jumps should be used, coach may determine jumps


Thur 08.21

Skill/Strength # 1
EMOM for 10 Min
Snatch Complex - technique, light and fast (speed development)

All levels follow- Snatch Deadlift + Power Snatch + Hang Snatch (receive in squat)

Skill/Strength # 2
EMOM for 10 min
Clean Complex - (speed development & technique)

All levels follow- Clean Deadlift + Power Clean + Hang Clean (receive in squat)

WOD

5 push press                         E- 135/95
10 pull ups                           RX- 95/65
5 Fnt squat                           S- 65/45
10 T2B
5 push press
10 dips
5 Fnt squat

Repeat 3 times for time
Pirros Dimas - not light but fast!

Fri 08.22

Freedom Fri - Hero WOD Ship

Ship was a Canadian soldier who was killed in AFG by a roadside bomb September 7, 2008.
This one goes out to all of the men and women who have paid the ultimate price for our freedoms and fighting evil.

9 RNDS for Time:
7 sqt cleans @ 185 lbs
8 Burpee box jumps @ 36''

How to scale - first reduce to a weight that is managable - reps look good
                     - reduce box jump height


2nd - for those that don't feel comfortable in the clean- Deadlift @ Heavy working weight

Ask a coach if you are unsure about how to tackle this one- reps can be reduced
Monitor hydration & temperature

Freedom Fri 08.15

Skill/Strength

Turkish Get Up

E- 20 each side @ 53/35

RX- 15 each side @ 44/25

Scaled- 10 each side @ individual weight



WOD

Kaitlin :)   she originall called for C&J's

3 Snatch
30 Wall Balls
30 DU's
3 Snatch
20 Wall Balls
20 DU's
3 Snatch
10 Wall Balls
10 DU's

Elite- 155/105    20lb/14lb     RX- 115/75  16lb/12lb  Scaled- Hang Snatch for 5 Reps @ 65/45 lbs
                                                                                             - can scale reps & exercises
Turkish Get Up

Thur 08.14

Skill/Strength

Train "pull ups"
Training outcome- build technique, strength & endurance in the pulling exercises


15 min time cap

E- Train muscle ups, C2B, and Weighted pull ups
  
    Endurance - sets of 10 and up
    Strength    - sets under 10

RX- "                       "

S- Train kipping, Pull Ups and scaled versions, & negatives


WOD
C&J Ladder w/ Cal row

 "training outcome- develop C&J under fatigue, strength/power/stamina"

2 Reps at each weight (must start at base weight)
*Must complete a 10 Cal row after every completed weight
Rest as needed/ Not a for time event

Men scale                                                    Women's scale          E & RX - as written
65                                                                  55                            S- increases @ 5-10 lb
95                                                                  75
115                                                                95
135                                                               105
155                                                               115
175                                                               125
*10 lbs increments after that                        *10 lb increments

Wed 08.13

Skill/Strength
"presses- strict, push, jerk"

16 min Time Cap
"Training outcome- upper body strength, pressing skill & variation"
All levels follow the following rep scheme

Strict Press 6
                   5
                   4
Push Press  5
                   4
                   3
Jerk            4
                   3
                   2



WOD
"Training outcome- total body strength and power"
All levels follow the following rep scheme for Deadlifts

14, 12, 10, 8, 6, 4

After every set complete the following

E- 5 sqt box jumps + 15 H.R. Push ups

RX- 3 sqt box Jumps + 10 H.R. Push ups

S- 3 box jumps + 5 H.R. Push ups

Mon 08.12

Skill/Strength
DU's & Row
"training outcome- conditioning glycolytic energy system and recover-ability"

"all levels follow EOMOM for 12 min"

Max Effort Double Unders

WOD

establish 1000m row time

Rest 5 min then...

7 min AMRAP of

10 KB swings
10 Push Ups

E-70/53
RX-53/35
S-35/25

Mon 08.11

Skill/Strength
"clean complex"
"Training value- power, strength, & ATP recoverability"
"All levels follow EOMOM for 18 Min"
"Technique first, then increase weight"


E- 2 DL + Power Clean + Push Press + Back Sqt. + Behind N Jerk      @205/145

RX- "                                                                                               "      @155/115

S- 2 DL + 2 Hang Clean + 2 Push Press + 4 Back Sqt                           @95/65



WOD
"Training value- strength and power, ATP recoverability"

EMOM for 10 min

E- 5 Back sqt @ 65% + 3 Jumps

RX- 5 Back sqt @ 55% + 4 Jumps

S- 5 Back sqt or Goblet sqt "medium weight" + 4 Jumps

Jumps are chosen by coach or can be varied

Chad Vaughn talks C&J

Fri 08.08

Warm Up - By Brynn

3 RNDS

50 Jump Rope
20 Sit Ups
1 Sled Push (50m)
10 Med Ball Cleans/ or Wall Balls
10 Pull Ups

Skill/Strength

10 Min Time Cap

"Train a Goat" - or ask a coach


WOD
"keeping with a tradition of making glutes sore via lunges, Katrina Taylor presents..."

Hurricane Katrina

500 Meters of Walking Bodyweight lunges
Every 100 Meters complete 10 Burpees

"recommend using the grass"


Post Session Stretch - Hip Flexors/ couch stretch

Thur 08.07

Skill/Strength
"Power Jerk & Push Press" - Light & Fast
All levels follow EMOM for 10 min

E- 4 Power Jerks

RX- 1 Push Press + Power Jerks

S- 2 Push Press + 2 Power Jerks


WOD
Chipper- 10 min AMRAP

10 reps of the following
                                                          E- use C2B or Muscle Ups & 30'' box jumps
Pull Ups                                            Rx- as written 24''
Box Jumps                                        S- can use K2E or Ring Rows
T2B
Ring Dips
Box Jumps
V-Ups
DU's
Box Jumps
Sit Ups

Wed 08.06

Skill/Strength

Snatch "light and fast"
All levels follow E3MOM for 12 min

E- 5 touch n go + 4 OH Squats

RX- 4 Power Snatch + 3 OH Squats

S- 4 Hip or Hang Snatch + 2 OH Squats


WOD

21-15-9 Complex                            E- 155/115   RX- 115/85   S- 65/55

8  Deadlifts + 8 Push Ups                *can scale w/ ring dips, or any barbell press
7 Cleans + 7 HR Push Ups              *can scale w/ hip/hang snatches/cleans, or KB swings
6 Snatch + 6 HSPU

6 Deadlifts + 6 Push Ups
5 Cleans + 5 HR Push Ups
4 Snatch + 4 HSPU

4 Deadlifts + 4 Push Ups
3 Cleans + 3 HR Push Ups
2 Snatches + 2 HSPU

Teu 08.05

Skill/Strength 

DU's
"all levels follow EMOM for 10 min"

E- 25 DU's + 4 Burpee Box Jumps

RX- 10 DU's + 4 Burpee Box Jumps

S- 20-30 Singles + 3 Box Jumps + 1 Burpee


WOD

Team Relay- "teams of 2-4"

Part 1 - 4 x  200m Row then 20 Wall Balls

Then...

Part 2 - 4x 200m Run + 20 Thrusters

"Empty Barbells"
"Complete movements in relay style"

Mon 08.04

Skill/Strength

"HSPU's & KB Work"
"Try do work/rounds Unbroken"

E- 4 RNDS 10 HSPU
                    12 C2B Pull Ups
                    14 T2B

RX- 5 RNDS 5 HSPU
                      10 Pull Ups
                      10 T2B

S- 5 RNDS 20 Sec HS Walk/Hold
                    AMAP Inverted Rows/Ring Rows
                    10 V-ups


WOD

5 Min AMRAP   Elite & RX- KB Snatches   Scaled- KB Cleans

Rest 5 min then...

10 down to 1 KB Swings + 1 up to 10 Burpees

E- 70/53   RX- 53/35    S- 44/25  "Russian swings"       

Thur 07.31

Skill/Strength

"Touch N Go Snatch"
"every level follow EOMOTM for 14 Min"
 "recieve

E- 6 Touch & Go Snatch

RX- 4 Touch & Go Snatch

S- 2 Hip Snatch + 1 Hang Snatch + 3 OH Squat


WOD

20 Burpee Buy in $$
                                                      E- 70/53        RX- 53/35    S- 44/25  *scale with Russian Swings
10 T2B                                                                                                    *V-Ups, K2E, & singles
10 Ring Dips
30 KB Swings
10T2B
100 DU's
30 KB Swings
10 T2B
100 DU's
30 KB Swings
10 T2B
10 Ring Dips
30 KB Swings

Wed 07.30

Skill/Strength

"Deadlift & Cleans"

"Mobility"


WOD
 
"Linda"
10,9,8,7,6,5,4,3,2,1        "share barbells, set up weights in 20-30 lb increments"
                                       "individually add or drop weights on the pre-loaded barbells"
1.5x BW Deadlift          "move to the appropriate weight"
1 x BW Bench Press
3/4 BW Clean


E- as written

RX- as written


S # 1 - 1 x BW DL, 1/2 BW Bench, 1/2 BW Clean

S # 2 - 3/4 BW DL, 1/3 BW Bench, 1/3 BW Clean

Tue 07.29

Skill/Strength

"Tires, Sleds, & Sledges"

5 RNDS of 5 Tire Flips and 7/7 Sledge

E- "as written"

RX - "as written"

S - "as written"


WOD

Team Total: 3 person teams
                  : 1 min stations, 3 stations
                  : 1 min rest between Rnds

4 Rnds

1)  50m sled push "alternate team members"       (# of total pushes)

2) DU's             (total reps)

3) Run and/or Row (total meters)

Mon 07.28

Skill/Strength
"C&J"

"all levels follow 15 min time cap"

Elite - build to a heavy triple

RX - build to a heavy triple

S - 2 x hip or hang clean + 2 Front Squat + Jerk



Strength # 2

"10 Min time Cap"
-Front Squat- build to a heavy set of 5

S - can substitute goblet squat


WOD
 "all levels"

Take 60% of last front squat set
EMOM 4 Back Squats @ the 60%

+4 box or body weight jumps "any style" & Progressive in difficulty

"coach may call out the jumps"

Fri 07.25

Skill/Strength

Front Rack Walking lunge
"all levels follow E3MOTM for 9 min"

3 Rnds of 7/7 - Build to a heavy Set



WOD #1

"Athena" by Alexis Ziesmer  (she wrote good luck)

2 RNDS

40 Sit Ups
30 Pull Ups
20 HSPU (or Push Ups)
5 Rope Climb                                  Rope Climb can be done as a buy out$




WOD #2

Adam J

10 min AMRAP

200 m run/row
+15 Box Jumps

Thur 07.24

Skill/Strength
KB work

24 Swings              Elite  70/53         RX 53/35       Scaled    35/18
10 DU's
12 Cleans
20 DU's
12 Snatch
30 DU's
12 Snatch
20 DU's
12 Cleans
10 DU's
24 Swings


*Scaling options - Russian swings, Presses, single unders


WOD

15 Min AMRAP             Elite 70/53  2x45 lb plates on sled
                                       RX  53/35   1x45 +1x25 lb plates on sled
5 HSPU                          Scaled  KB choice, see coach for scaling options
10 Swings
50 m Sled Push
5 Tire Flips
10 Lateral Burpees

Wed 07.23

Skill/Strength

"All levels follow E3MOTM for 15 min"
" Progressive in weight, build to heavy set"
"How to press and receive from a behind neck position"

Scaled

8 DL's + 8 Bench Press

RX

5 DL's + 8 Bench Press
@ 80 - 85 % 1RM

Elite

5 DL's + 8 Bench Press
@ 85 % 1 RM

WOD

EOMOTM   for 16 min "8 rnds"        Elite 205/145      RX  165/115       Scaled 105/75

1 Clean
1 Fnt Sqt
1 Shoulder to Overhead
1 Back Sqt
1 Shoulder to Overhead

Funny Bill Cosby... Lesson: Don't drink, train!

Tue 07.22

Tue 07.22

Skill/Strength
"16 Min time cap"
Progressive in weight, speed first"

Scaled
3 Hip Snatch + 5 OH Squats

RX
P Snatch + Hang Snatch + 2 OH Squats

Elite
Snatch, Build to a Heavy Triple


WOD
"4 Time"
5, 10, 15, 10, 5 Thrusters, Pull Ups, Push Ups

Elite                                                 RX                           Scaled
135/105                                            95/65                       65/45
Plus C2B & HR Push ups                As Written              Ring Rows & MB Sqt Thrust can be used

This is how to snatch

Mon 07.21

Skill/Strength
"KB swings, cleans, snatches"
"Swings are Russian today"
"Choose KB weights accordingly"

Scaled

3 rnds 20 swings + 2 rnds 12 Presses "total between both arms"

RX

2 rnds 20 swings + 10 cleans
2 rnds 12 clean & press "from floor"

Elite

5 Rnds of 5-4-3-2-1 KB clean & press "each arm, from the swing"   53/35

WOD  "may have to go in heats"

Partner total, 10 Min AMRAP   "one partner rows, the other runs, then switch"
    Run 200 m + Row 200 m          

Buy Out $                              

Elite 60 T2B + 200 DU's     RX  30 T2B + 100 DU's  Scaled 60 Sit  Ups + 200 Singles