February 1, 2014

A.

Build to a heavy snatch in 20 minutes

B.

Build to a heavy clean and jerk in 15 minutes

C.

400 m run with sandbag

21 Alternating DB snatches

21 Ring Dips

400 m run with sandbag

15 Alternating DB snatches

15 Ring Dips

400 m run with sandbag

9 Alternating DB snatches

9 Ring Dips

January 31, 2014

A.

Build quickly to 80% of your 1-RM Back Squat (3-5 total sets)

then… 

Three rounds for time of:

5 Back Squats @ 80%

15 Chest-to-Bar Pull-Ups

B.

As many rounds and reps as possible in, 4 minutes:

50 Double Unders

40 Bar-Facing Burpees

30 Box Jumps (24/20 in)

20 Power Snatches (115/75 lbs)

10 Bar Muscle Ups

rest 3 minutes...

C.

As many rounds and reps as possible in, 6 minutes:

50 Double Unders

40 Bar-Facing Burpees

30 Box Jumps (24/20 in)

20 Power Snatches (115/75 lbs)

10 Bar Muscle Ups

rest 3 minutes...

 

D.

For Time:

50 Double Unders

40 Bar-Facing Burpees

30 Box Jumps (24/20 in)

20 Power Snatches (115/75 lbs)

10 Bar Muscle Ups

*12 minute time cap

January 29, 2013

A.

6 sets of:

Push Jerk + Split Jerk

rest 2 minutes

B.

CrossFit Games Open 11.5
Complete as many rounds and reps as possible in 20 minutes of:
5 Power cleans (145lbs / 100lbs)
10 Toes to bar
15 Wall balls (20lbs to 10' target/14lbs to 9' target) 

January 28, 2013

A.

Muscle Ups x 3-6 reps

Double Unders x 40-50 reps

Strict Toes-to-Bar x 8-10 reps

B.

Every 90 seconds for 15 minutes (10 sets)

Snatch x 1 rep

C.

For time:

1000m row

then…

21-15-9

Kettlebell Swing (32/24 kg)

Box Jump (30/24 in)

January 27, 2014

A.

Every minute on the minute, for 10 minutes:

Front Squat x 1 rep @ 85-90%

B.

Every minute on the minute for 10 minutes:

Clean & Jerk x 1 rep

C.

As many rounds and reps as possible in 7 minutes:

1 Chest to Bar Pull-Ups

1 Ground to Overhead (155/105)

2 Chest to Bar Pull-ups

2 Ground to Overhead

And so on..

January 25, 2014

A.

For time:

500 m row

Burpees Over the Erg x 50 reps

rest 3 mintues..

B.

As many rounds and reps in 5 minutes:

15 Kettlebell Swings (32/24 kg)

15 Hand Release Push-Ups with feet on a plate (45/25)

rest 3 minutes...

C.

As many rounds and reps in 5 minutes:

15 Chest-to-Bar Pull Ups

15 GHD Sit-Ups

rest 3 minutes...

D.

500 m row

Burpees Over the Erg x 50 reps

Try and match your score on Part A for Part D. Don't sandbag that shit either...I know how long it should take.

January 24, 2013

A.
Back Squat
Build quickly to heavy set of 10.

B.
EMOTM for 10 minutes:
Snatch x 1 rep

C.
EMOTM for 10 minutes:
Clean & Jerk x 1 rep

 

D.
Max reps in 8 minutes:
150 Double-under buy in,
then
15 Wall Ball
15 Toes-to-bar

January 22, 2014

A.
Every minute on the ninute,  for 10 minutes:
Top :30 – 7 Ring Rows (1 second contraction at top)
Bottom :30 – 7 Ring Dips (Muscle-up to 1^st rep, if possible)

B.
10 attempts:
5-10-5 agility drill

C.
“Partner Cindy”

150 Pull-ups (partner holds chin over bar)
150 Push-ups (partner hold FLR on rings)
150 Sit-ups (partner holds hollow body)
150 Squats (partner holds bottom of squat)

January 21, 2014

A.
3 sets not for time of:
40-50 ft Handstand Walk
L-sit x 30-45 sec
V-ups x 10-12 reps 

B.
Every :30 for 10 minutes:
1 Power Snatch + 1 OHS + 1 Hang Snatch (85/65) 

C.
2 cycles for time:
10 Bar-facing Burpees
10 Power Snatch (95/65)
Run 200 meters

Rest 2 minutes. Repeat 4 rounds. Rounds 1 & 3 are SQUAT SNATCH.

January 20, 2014

A.
Every minute, on the minute, for 8 minutes:
Front Squat x 2 reps @ 75-85%

B.
5 sets of:
Power Clean + 1 1/4 Front Squat + High Hang Clean
Rest 2 minutes.

C.
Open Workout 13.2

AMRAP in 10 minutes of:
5 Shoulder to Overhead (115/75)
10 Deadlifts (115/75)
15 Box Jumps (24/20)

D.
2000 meter recovery row

January 18, 2014

No programmed session for tomorrow team. Instead, I want everyone to head on over to Double Edge CrossFit tomorrow.

From 8am-10am they are having a fundraiser workout for Kevin Ogar.

It's really important to head over and participate. If not for yourselves, then for CF as a community, us and most important, Kevin.

January 17, 2014

A.

Six sets of:

Front Squat + Push Jerk, 2+2

rest 2-3 minutes 

B.

Five sets of:

As many rounds and reps in, 2 minutes of:

Wall Ball Shots x 20 reps

Chest to Bar Pull-Ups x 10 reps

Double Unders x 20 reps

rest 90 seconds

(continue the next AMRAP where you left off at)

C.

Three sets of:

Glute Ham Raise x 12 reps

Rest 45 seconds

Elevated Supine Ring Row x 12 reps

Rest 45 seconds

Weighted Hip Extension x 12 reps

 

January 15, 2014

A.

7 sets of:

Deadlift x 3 reps

(+5-10 lbs from last week plus chain weight)

rest 2 minutes

B.

800 m run

20 Shoulder to Overhead (115/75)

rest 4 minutes…

C.

400 m run

15 Shoulder to Overhead (135/95)

rest 3 minutes then…

D.

200 m run

10 Shoulder to Overhead (155/105)

rest 2 minutes then…

E.

100 m run

5 Shoulder to Overhead (185/115)

January 14, 2014

A.

Every minute on the minute, for 15 minutes

Top of the minute (0-:29) – 5 Toes to Bar

Bottom of the minute (:30-59) – 5 Kipping Handstand Push Ups

B.

3 sets of:

Snatch Balance x 3 reps

(3 second pause in the catch)

rest 2 minutes

C.

Every 45 seconds for 9 minutes (12 sets)

Snatch x 1 rep @ 75-85%

D.

7 sets for times of:

250 m row

Burpee Muscle Up x 3 reps

-rest 60 seconds

January 13, 2014

A.

Every minute on the minute, for 10 minutes

Front Squat x 2 reps @ 70-80%

B.

Five sets of:

2-Position Clean @ 70-75%

(Hi-Hang and just below the knee)

C.

Two sets of max reps:

30 seconds of Power Cleans (185/115)

rest 30 seconds

rest 90 seconds then..

Two Sets of max reps:

30 seconds of Power Cleans (155/105)

rest 30 seconds

rest 90 seconds then..

Two sets of max reps:

30 seconds of Power Cleans (135/95)

rest 30 seconds

D.

Every minute on the minute, for 5 minutes

10 Pull-Ups

20 Double Unders

January 11, 2014

A) 15-20 minutes to work to a heavy 

1 rep max snatch

B) 15 minutes to work to a heavy 

1 rep max clean and jerk

C) In teams of three..

For time:

9 miles on AirDyne

100 Handstand Push ups

300 Double Unders

January 10, 2014

15 minutes to establish:

1 Rep Max Push Jerk

2 Rep Max Weighted Pull-Up

3 Rep Max Weighted Dip

Team Event 7

For time:

One male and female will each complete 3 rounds of:

15 foot Rope climb, 2 reps

2 Squat cleans (225 / 135 lbs)

Then, one male and female each complete 3 rounds of:

15 foot Rope climb, 2 reps

3 Squat cleans (225 / 135 lbs)

Then, one male and female each complete 3 rounds of:

15 foot Rope climb, 2 reps

4 Squat cleans (225 / 135 lbs)

Time cap: 20 minutes

January 8, 2013

A.

Build quickly to a heavy single for Deadlift.

then…

Take 60% of that heavy single and perform

8 sets of:

Deadlift x 2 reps (add chain as well)

B.

As many rounds and reps as possible in 12 minutes of:

15 Wall Ball Shots (20/14)

12 Toes to Bar

9 Ring Dips

C.

5 minutes of Turkish Get Up practice

January 7, 2014

A.

3 sets of:

Max reps Muscle-ups

Rest 90 sec

Max duration L-sit

Rest 2 mins.

B.

Every minute OTM x 24 minutes

1st – Touch & Go Power Clean x 5 reps

2nd – Double-Unders x 40-50 reps

3rd – Row 15/10 calories

C.

KB Front Rack Carry 4 x 50m

January 6, 2013

A.

Back Squat
*Set 1 – 5 reps @ 70-75%
*Set 2 – 3 reps @ 80-85%
*Set 3 – 1 rep @ 90-95%
Sets 4-8 – 2 reps @ 87-90%
Rest 2 minutes between sets.

B.

Every Minute, On The Minute for 10 Minutes:

Snatch + Overhead Squat

C.

For 5 cycles:

2 sets of:

10 Chest to Bar Pullups

5 Burpee Box Jump Overs (30/24)

10 Shoulder to Over Head (95/65)

Rest 60 seconds between cycles

January 4, 2013

In teams of two:

A.

800m Log Run

rest 5 minutes then…

B.

6 alternating rounds of:

Stone to Shoulder x 7 reps

Stone Carry x 50 ft.

Dumbbell Burpee Box Jump Overs x 14 reps

Stone Carry x 50 ft.

Double Unders x 21 reps

Rest 10 minutes then…

C.

Team 2k Row for time

January 3, 2014

A.

4 sets of:

Box Jumps (24/20) x Max Reps in :30

Rest 30 seconds

Handstand Push Ups x Max Reps in :30

Rest 30 seconds

Rest 4 minutes then…

4 sets of:

Box Jumps (30/24) x Max Reps in :30

Rest 30 seconds

Deficit Handstand Push Ups x Max Reps in :30

Rest 30 seconds

B.

With 20 minutes on the clock, complete as many ladders of:

1-10

Kettlebell Swings

Breaths

One swings, one breath. Two Swings, two breaths.. etc. When you reach ten, go back down to one and start over.

C.

Three sets of:

GHD Sit-Ups x 15-20 reps

Partner GHRs x 8-10 reps

Team, EVERYONE needs to block out some time post-comp class Saturday. We were fortunate enough to get some very nice equipment at a very good deal. The more hands we have, the faster we can get it taken down and shipped back to the gym. It DOES benefit each and every one of you so you will help donate some extra time. That is option 1. 

Options 2 and 3 aren't as enjoyable. Let's just say that if you choose option 2, you will need to block out a very, very, long time block (3-4 hrs to be exact) on Monday seeing as how you will have alternate programming. Option 3? Just don't bother coming to class after Saturday then...

If you have any serious time conflicts, you NEED to contact myself or Drew and let us know why. That way, we will be able to find an alternate time and task for you.

I highly suggest everyone contact each other and make it known. I have seen almost everyone comment today but we are still missing a few. 

We are now suggesting REQUIRING comments. 

It's time to get serious.

January 2, 2014

A. 

Build quickly to 90% of your 1 rep max Clean

Then…

4 sets of : 

Power Clean x Max reps in :30 at 75% of your highest clean 

-rest 90 seconds

B. 

15-20 minutes to find a 1rm Jerk from Behind the Neck

C. 

5 x Against a 2:00 clock: 

Run 200m 

Chest to Bar Pull-ups x 10 reps 

Shoulder to Overhead x Max Reps @ 50% of your 1rm Jerk 

-rest 1 minute

Alright team, CrossFit HQ just released some VERY important details about this year's Games Season.

Open registration begins January 15th

First open workout is released February 27

SouthWest Regionals are May 30-June 1

Mark your calendars boys and girls!