Monday, December 31st

Strength:
Back Squat 3x4-6

Oly:
Power Clean + 2 Split Jerks

Metcon:
"Tabata This!"

Tabata Row
- Rest 1 minute
Tabata Squats
- Rest 1 minute
Tabata Pull-ups
- Rest 1 minute
Tabata Push-ups
- Rest 1 minute
Tabata Sit-ups

Saturday, December 29th

Skill:
Bar Muscle-ups

Strength:
Front Squats
As Fast as Possible - use 50-80% of 3RM
8 x 3

Metcon 1:
7 Rounds
7 Squat Clean Thrusters
7 Toes to Bar

Metcon 2:
5 Rounds
7 Hang Power Snatches
10 Lateral Box Jump Burpees

Friday, December 28th

Skill:
Pick one (or both if you have the time)
10 minutes of Muscle-up and/or HSPU skill work. Pick which part of the movement you need to improve on the most.

Strength:
Deadlift 3x3 - be smart. Heavy, but perfect technique

Metcon:
10 Rounds
5 Deadlifts (225/155)
10 Wallballs

Thursday, December 27th

Oly:
Every :30 for 5 minutes (11 total reps)
1 Clean @ 85-90% of 1RM

Strength:
Press 5

Metcon:
5 Rounds
5 Push Presses - As Heavy as Possible
15 KB Swings
25 Double Unders

Endurance:
Airdyne or Rower
10 minutes of
:30 on
:30 rest

Keep a consistent pace at 90% perceived effort/intensity. 

Wednesday, December 26th

Oly:
High Hang Snatch
8x2 - heavy - 60-90 sec rest

Strength:
Back Squat 10

Metcon:
"2 Car Garage"
3 Rounds
15 Pull-ups
15 Front Squats (135/95)
15 Burpees

Saturday, December 22nd

For Time
30 Snatches (135/95)

- rest 10 minutes

EMOTM for 12 min
2 Ground to Overhead (155/105)
AMRAP Bar-hop Burpees

- rest 10 Minutes

3 Rounds
50 Double Unders
15+ Pull-ups

Friday, December 21st

Oly:
Every :30 for 5 minutes
2 Power Cleans + 1 Push Jerk - as heavy as possible with good technique

Strength:
Back Squat 3x4-6

Metcon:
12 Days of Christmas

Each person has 1 set of heavy dumbbells and a Kettlebell

1.    Power Clean and Jerks
2.    Single Arm Power Snatch
3.    Thrusters
4.    Pull Ups
5.    Burpees
6.    KB Swings
7.    Sit Ups
8.    Jumping Squats
9.    Clapping Push Ups
10.    Weighted Lunges
11.    DB Push Press
12.    Man Makers


To be done in the style of the “12 Days of Christmas” song.

1 ... 2,1 ... 3,2,1 ... 4,3,2,1 ...

Thursday, December 20th

Skill:
6 sets of HSPUs
alternate between
Max Rep Strict HSPUs and
Max Rep Kipping HSPUs

Oly:
Power Snatch 3
+ Overhead Squat 3

Metcon:
AMRAP in 12
3 Strict, Deadhang Pull-ups
6 Power Snatches
9 Overhead Squats

Endurance:
10+ minutes of Rower or Airdyne interval work

Wednesday, December 19th

Strength:
Thruster 3

Metcon:
5 rounds for reps of:
1 minute of Wallballs
- 1 minute of rest
1 minute of Burpees
- 1 minute of rest

Skill:
Max Rope Climbs in 2 minutes

Weighted Pull-ups 3x5
Weighted Dips 3x5

Tuesday, December 18th

Strength:
Back Squat 3x4-6

Oly:
Clean 3

Metcon:
10 Squat Cleans
20 Pull-ups
30 Lateral Barbell Hops
40 Back Squats
30 Lateral Barbell Hops
20 Pull-ups
10 Squat Cleans

Endurance:
Row
5 Rounds
:60 sec max meters
:60 sec rest

Monday, December 17th

Oly:
High Hang Snatch (Heavier than last week, IF technique allows) - Demo Video
8 x 2 - rest 60 seconds between sets.
You should be catching these at the bottom of a squat. Work on your speed under the bar. 

Strength:
Push Press 5

Metcon:
AMRAP in 14
7 Push Presses (115/75) - unbroken
7 Single Arm KB Swings L
7 Single Arm KB Swings R
21 Double Unders

Skill Work:
Gymnastics Class if you can,
HSPU / Ring Dip / Pistol skill work if you can't

Saturday, December 15th

Skill Work:
Muscle Ups
KB Swing efficiency

Oly:

Every 30 seconds for 5 minutes
1 Snatch (+5lbs heavier than 12/8/12)

Metcon:
2009 CrossFit Games Final WOD
30 "Squat" Clean and Jerks (155/105)

Partner WOD:
Accumulate
100 OHS (115/75) - heavier if you can
200 Double Unders
-Switch partners every 10 OHS

Friday, December 14th

Skill Work:
6 sets of HSPUs
alternate between
Max Rep Strict HSPUs and
Max Rep Kipping HSPUs

Metcon:
On the Minute for 20 Minutes
Odd: 3 Power Snatches (Touch-and-go)
Even: 6 Front Squats

Work Capacity:
Airdyne
5 Rounds
:60 Max Calories
:60 Rest

Thursday, December 13th

Oly:
On the Minute for 7 Minutes
5 Touch-and-go Power Cleans - Heavy, but perfect.

Strength:
Deadlift 3x3 - With a perfectly flat back. Don't be stupid.

Metcon:
21 - 15 - 9
Deadlifts (225/155, aim for unbroken reps)
Wallballs
Toes to Bar

Endurance:
at least 10 minutes of intervals on the rower. :30/:30, 500m repeats, :60/:60, whatever you want today. Make it hard. (I'm going to do 4x500m Rows with 1 minute of rest between rows.)

Wednesday, December 12th

Skill Work:
10 Minutes of Muscle-up practice
If you have MUs, work on being more explosive with your kip, leading with your hips, and leaning back at the top. Turn out at the bottom of every rep. Get better at stringing together multiple reps.
If you don't have MUs, work on false grip pull-ups, pulling the rings to your upper abs, and practice the transition on low rings.

How to develop a stronger false grip:
false-grip-progressions-pt1
false-grip-progressions-pt2

Strength:
Back Squat 3x4-6 - +5lbs from last time if you hit 3x6

Metcon:
7 Rounds
7 KB Snatch L (Yes, KB Snatches)
7 KB Snatch R
7 CTB Pull-ups
7 Box Jumps

Abz:
3 x 10 x GHD Sit-ups
3 x 8 x GHRs

Tuesday, December 11th

Oly:
On the Minute for 5 Minutes
2 Clean and Jerks @ 80% of 1RM
- Rest 1 minute and add 20/10 lbs to the bar
AMRAP in 2 minutes
Clean and Jerks
 
(always assume squat cleans unless it says power clean)


Strength:
Press 5

Metcon:
4 Rounds
In 3 Minutes
250m Row
20 Burpees (class is doing 10-15)
Max Rep KB Swings

- rest 3 minutes between rounds
- score = total KB Swings

Attack each round. The goal here is to improve recovery speed.

Monday, December 10th

Oly:
High Hang Snatch (Heavy, but technically sound) - Demo Video
8 x 2 - rest 60 seconds between sets.
You should be catching these at the bottom of a squat. Work on your speed under the bar.

Skill:
3 x Max Strict HSPUs + Max Kipping HSPUs

Metcon:
10 Rounds
3 Power Cleans
3 Front Squats
3 Push Jerks
- Start light, finish heavy
- Rest as needed between rounds

Saturday, December 8th

Oly:
Every 30 seconds for 5 minutes:
1 Snatch @ 80% of 1RM
Every 30 seconds for 5 minutes:
1 Power Clean & Push Jerk @ 80% of 1RM

Metcon:
20 Wallballs
20 Sit-ups
20 Box jumps
20 Push-ups
20 "Squat" Cleans (135/95)
20 Double-Unders
20 Thrusters (95/65)
20 Pull-ups
20 Overhead squats (95/65)
20 Kettlebell Swings
20 Push Presses (95/65)
20 Dips
20 KB Sumo Deadlift High Pulls
20 Burpees
20 Back Squats (135/95)
20 GHD sit-ups
20 Walking lunge steps
20 Deadlifts (135/95)
20 Knees to elbows
20 Front Squats (135/95)

Group Work:
Perform 10 rope climbs per person in class.

If there are 12 people in advanced class today, do 120 total rope climbs. Expect some people to do more than 10 climbs and others fewer than 10.

Friday, December 7th

Strength:
Back Squat 3x4-6

Metcon/Skill:
10,9,8,7,6,5,4,3,2,1
HSPUs
Pull-ups
- Both strict if you need to be stronger at these movements, both kipped and CTB if you need to improve you skill and gymnastic ability. This is less about how fast you can move, and more about quality movement.

Metcon:
1000m Row Time Trial

Cash Out:
Work on something you need to be better at. Pistols, Double-Unders, Handstand walking, Snatch Balances, etc. You know your weaknesses. Don't ignore them.

Note:
Tomorrow's advanced class is going to be fun. Try to make it out if you can.

We'll be Snatching, Power Clean & Push Jerking, Rope Climbing, and this: 20x20

Thursday, December 6th

Skill:
Ring Dips 5x5 - weighted and strict

Oly:
On the Minute for 12 Minutes
Power Snatch 1 + Overhead Squat 1

Metcon:
3 Rounds
25 Wallballs
20 Burpees
15 Power Snatches (96/65)

Endurance:
Row
10 minutes
:35 on
:25 rest

Wednesday, December 5th

Oly:
Power Clean - rest 30-60 seconds between sets, touch and go when possible.
3@ 75% of 11 - 10 - 2012
2@ 80%
1@ 85%
3@ 80%
2@ 85%
1@ 90%
3@ 85%
2@ 90%
1@ 95%

Strength:
Front Squat 3x3

Metcon:
AMRAP in 4
7 Front Squats 115/75
7 Toes to Bar

-rest 90 seconds

AMRAP in 4
7 KB Swings
7 Front Squats

- rest 90 seconds

AMRAP in 4
7 Toes to Bar
7 KB Swings

Tuesday, December 4th

Strength:
Back Squat 3x4-6

Bench Press 3x6

Metcon:
Partner workout
3 rounds of:
500 meter row
Push Press (135 / 95)

Partner #1 rows 500m while partner #2 gets as many Push Presses as possible.  Then they switch.  Each person performs each exercise three times.


Extra Credit Abz:
3 x 10 x GHD Sit-ups
3 x 5+ x GHRs

Monday, December 3rd

Oly:
Clean 7 x 1 @ 85% of 1RM - rest 30-60 seconds between reps
(To clarify, these are "squat" cleans)

Strength:
Deadlift 3 (with a PERFECTLY flat back)

Metcon:
AMRAP 20 Minutes
5 Deadlifts (225 / 155 - all touch and go unbroken, heavier if you can)
5 Pull-ups
10 Push-ups
15 Squats

Skill Work:
7:30 gymnastics class.
HSPU practice if you can't make it.
3 x Max Strict HSPU + Max kipping HSPU

Saturday, December 1st

Oly:
Snatch 3, 3, 3, 2, 2, 2, 1, 1, 1, 1, 1

Metcon:
4 Rounds
12 Push Presses 115/75
rest :30
:60 Max Double Unders
rest :30

Metcon:
9,8,7,6,5,4,3,2,1
Unbroken Deadlifts (225/155)
rest :10

Friday, November 30th

If you aren't amazing at double unders yet, you need to practice them more consistently. You have just under 2 months until the Garage Games. Do 3-5 minutes of DUs right when you get to the gym until you can consistently do 50 consecutive DUs.

Skill Work:
Gymnastics "Goat" work. Pick two gymnastics movements that you need to improve on, and spend 10-15 minutes alternating between them. (Weighted Pull-ups, HSPUs, Ring Dips, Rope Climbs, Wall Walks, Handstand Walks, Pistols, etc)

Oly:
On the Minute for 10 minutes
3 Power Cleans


Metcon:
5 Rounds
6 Power Cleans
12 Box Jumps (step off)

Cash Out:
500m Row Time Trial

Thursday, November 29th

Oly:
10 on the minute Power Snatches
1 @ 65% of 11-10-2012
1 @ 70%
1 @ 75%
1 @ 80%
1 @ 85%
5x1 @ 90% 

Strength:
Back Squat 3x4-6
-Perform 5 Ring Dips after each set

Metcon:
2 Minutes Max Rep Front Squats (95/65)
 -rest 1 Minute
4 Rounds
10 Toes to Bar
15 Push-ups (Hand Release)
 -rest 1 Minute
2 Minutes Max Rep Front Squats

The Garage Games had promised we will see high rep Front Squats at 95/65. Today is your chance to see how you handle them.

Wednesday, November 28th

Skill:
Weighted Ring Dips 5x5 strict


Strength:
Press 3x3

Metcon:
10,9,8,7,6,5,4,3,2,1
KB Swings (70/53)
Pull-ups (Chest to Bar)
Walking Lunges (L+R=1)

Endurance:
Row
10 minutes
:30 on
:30 rest

Tuesday, November 27th

Strength:
Back Squat 3x4-6

Oly:
Every Minute on the Minute for 12 Minutes
Hang Snatch 2 (full squat)

Metcon:"CrossFit Games Open 2011: WOD 11.1"
AMRAP in 10
30 Double Unders
15 Ground to Overhead (75/55)

Monday, November 26th

Oly:
On the minute for 10 minutes:
2 Power Cleans & 1 Push Jerk @ 80% of Power Clean 1RM

Strength:
(Perform the first Thruster as a Squat Clean Thruster)
Thruster 3

Metcon:
10,9,8,7,6,5,4,3,2,1
Thrusters (95/65)
Burpees

Aim to perform ALL of your thrusters unbroken.

Skill Work:
Come to gymnastics class if you can. If you can't spend 10-15 minutes alternating between pistols and HSPUs.

Friday, November 23rd

Oly:
1 Snatch Pull + 1 Power Snatch + 1 Snatch from low blocks

Metcon:
5 Rounds
10 Front Squats (155/105)
100ft Sled Sprint (100/75)

In Groups of 3
1000m Row
- partner overhead barbell hold with 75/55
100 Power Snatches (75/55)
- Partner handstand hold
100 Double Unders
- partner Ring Support hold
100 Pull-ups
- Partner chin-up hold

Thursday, November 22nd

Nothing extra today.

Come in, attack this metcon, go as heavy as possible, go home, and enjoy your Turkey.

We'll have something fun for y'all tomorrow at 11am.

400m Run
15 Front Squats
400m Run
15 Push Presses
400m Run
15 Thrusters
400m Run
15 Push Presses
400m Run
15 Front Squats
400m Run

Wednesday, November 21st

Oly:
10 on the minute 2 x Power Snatches
2 @ 60% of 11-10-2012
2 @ 65%
2 @ 70%
2 @ 75%
2 @ 80%
5x2 @ 85%

Strength:
Back Squat 3x4-6
-Perform 5 Ring Dips after each set 

Metcon:
30-20-10
Wallballs
Box Jumps
KB Swings

Abz:
3 minutes of STRICT Toes to Bar, AMRAP.
Notes: There should be ZERO swinging momentum on each rep. Also, do not use the ground to start the movement. Hang absolutely still before beginning each rep. Think about lat engagement to aid in bringing up your torso. Quality > Quantity

Schedule update:
Wednesday - normal
Thursday - 9am & 10am only
Friday - 9am & 10am + 11am advanced class
Saturday - Closed - 5k Haddon Twp Turkey Trot
Sunday - 10am gymnasts vs. CrossFitters fundraiser.

Tuesday, November 20th

Skill Work:
Rope climbs
practice efficient technique, rest for a bit, then go for max rope climbs in 2 minutes


Metcon:
"Push Press Lynne"
5 Rounds
Max Reps Push Press
Max Reps Pull-ups

Choose a weight you can Push Press 10-15x


Endurance:
Tabata Row for calories
8 Rounds
:20 on
:10 rest

Go hard and fast! Ladies should aim for over 100m a round, men 125m+

Monday, November 19th

Oly:
Take 20 minutes to establish a 1RM "squat" Snatch

In class Strength:
Take 20 minutes to establish a 1RM "squat"Clean & Jerk

Metcon:
15 Rounds
3 Power Cleans (As heavy as you can maintain all touch and go reps)
6 Hand Release Push-ups (Garage Games Practice)
9 Air Squats

Skill Work:
7:30 Gymnastics class, or 10 minutes of kipping HSPU practice.

Sunday, November 18th

Oly:
20 minutes to establish a technically sound 1RM Snatch
20 minutes to establish a technically sound 1RM Clean & Jerk

These should be "squat" cleans, and "squat" snatches.
Post your results to comments.

After this, make up whatever metcon, skill work, and/or strength worked you missed from last week that will best improve upon your weakness(es). 


Something to think about: The Garage Games is in 2 months. We already have a list of movements and Rx'd weights.

115#/75# Push Press
70#/53# Kettlebell Swings
Double Unders
Hand Release Push Ups
High Volume Front Squats 95#/65#
PVC Pipe Dips and Shoot Thru’s
Chin over bar pull-ups
Dead-lifts 225#/155#

If there is anything here you need work on, now is the time to do it.

For example:
If you aren't absolutely amazing at Double Unders, do 50-100 everyday as part of your warm-up until you can do them unbroken. Once you can do this, start doing the 50-100 after your metcons, to get better at performing them while fatigued.

Saturday, November 17th

Reminder, advanced class is canceled today. We'll be at CrossFit Off The Grid Challenge 3. You should all be there, cheering for our competitors.

There will be programmed Oly lifts for Sunday's open gym if you can make it out.

Come to the 8,9, or 10am Class.

Oly:
On the Minute for 10 Minutes
Power Snatch 2 - touch and go reps @ 70-75% of 1RM

Metcon:
4 Rounds
400m Run
10 Power Snatches
20 KB Swings

Friday, November 16th

Oly:
Every :30 seconds for 5 minutes
1 Power Clean @ 85% of 1RM

Strength:
Back Squat 3x4-6
-If you were able to do 3x6 on Tuesday, add 5 pounds today, if not, repeat Tuesday's weight.


Metcon:
2 Rounds
500m row
25 Front Squats 95/65
15 Pull-ups

Reminder, advanced class is canceled tomorrow. We'll be at CrossFit Off The Grid Challenge 3. You should all be there, cheering for our competitors.

There will be programmed Oly lifts for Sunday's open gym if you can make it out.

Thursday, November 15th

Skill:
10 minutes of Candlestick Rock and Candlestick Rock to Pistol practice
(See video above)

Strength:
Press 6
-Perform 6 STRICT Pull-ups after each set

Metcon:
4 Rounds
10 Push Presses 135/95
15 Toes to Bar
50 Double Unders
(Classes are doing 10/10/30 reps, you are doing 10/15/50)

Endurance:
Row 10 minutes of
:30 on / :30 off
Keep a consistent pace and a lower than average SPM(strokes per minute)

Wednesday, November 14th

Oly:
Snatch (full squat)  30-90 rest seconds between reps
2 @ 60% of 1RM
2 @ 70%
2 @ 75%
2 @ 80%
4 @ 85%

Strength:
50ft Farmer's Walks

Metcon:
AMRAP in 12
5 Deadlifts (245 / 155)
10 Box Jumps
15 Wallballs

Endurance:
Row
4 x 500m @ :05 faster than 2k pace
rest 1 minute between rows

Tuesday, November 13th

Squat:
Back Squat 3 x 4-6

We're going to follow a twice a week, linear progression and really drive up our squat numbers. For today, pick a weight that is around 75% of your 1RM. do 3 sets of 4-6 reps at this weight. If you are able to do all 3 sets with 6 reps, go up 5lbs the next time.

Oly:
On the Minute for 12 Minutes
Clean Pull + Squat Clean + Front Squat 1

Metcon:

2 Rounds
6 Power Cleans (155 / 105)
6 HSPUs
2 Rounds
6 Power Cleans
12 Ring Dips
2 Rounds
6 Power Cleans
24 Push Ups

Monday, November 12th

An amazing display of strength.

Oly:
10 on the minute Power Snatches
1 @ 60% of 11-10-2012
1 @ 65%
1 @ 70%
1 @ 75%
1 @ 80%
5 @ 85%

Yes, only one a minute. These should feel easy and very fast. Try to make them perfect and consistent. Take your time with your set up. Use today as a day to clean up technique issues. If you can, film your reps.

Strength:
Push Press 3x3
(Class is doing 3, you are doing 3x3)
Keep your chest up and the weight on your heels during the dip-drive

Metcon:
10 - 8 - 6 - 4 - 2
Man Makers (Go heavy!)
200ft Shuttle Run

Extra Credit:
Come to the 7:30pm gymnastics class if you can, spend 10 minutes working on strict and kipping HSPUs if you can't.

Saturday, November 10th

Gymnastics:
10 Minutes of Muscle Up practice

Oly:
15 minutes to establish a 1RM Power Snatch
15 minutes to establish a 1RM Power Clean

Metcon:
3 Rounds
7 Power Cleans (185/125)
14 Pull-ups
21 KB Swings (Games standards. Completely vertical, controlled, with straight arms overhead)

Friday, November 9th

Oly:
Snatch (all 'squat' Snatches) 30-90 rest seconds between reps
2 @ 50% of 1RM
2 @ 60%
2 @ 70%
2 @ 75%
4 @ 80%

Strength:
Bench Press 6
-Perform 6 Pull-ups after each set

Metcon:
Three rounds for time of:
500m Row
21 Burpees
400m Run

Thursday, November 8th

Endurance:
2 x 500m Row warm-up
1000m Row Time Trial

Oly:
On the Minute for 12 Minutes
2 Power Cleans + 1 Front Squat @ 70% of 1RM Power Clean (1RM = 1 rep max)

Strength:
Back Squat 3x6 (class is doing 1x6, you guys are doing 3x6 at the same weight)

Metcon:
50 Double Unders
30 Back Squats (135 / 85 minimum)
20 Pull-ups
10 Front Squats
20 Pull-ups
30 Back Squats
50 Double Unders

Wednesday, November 7th

Skill Work:
3 Rounds
Max Strict HSPUs
- Rest 60 seconds
3 Rope Climbs
- Rest 60 seconds

Strength:
Thruster 3
-Perform 5 Pull-ups after each set

Metcon:
AMRAP in 10
1 Front Squat (115 / 75)
1 Push Press
1 Burpee
2 Front Squats
2 Push Presses
2 Burpees
3,3,3
4,4,4
…

Cash Out:
30+ Evil Wheels