Tuesday, December 31st

Front Squat 5

7 Rounds
7 Front Squats 95/65
7 Burpees

1000m Row

Monday, December 30th

Power Clean & Jerk 2

15-12-9-6-3
CTB Pull-ups
Power Clean & Jerks (135/95)
Push-ups

100 Double Unders
Max Unbroken Wallballs

Saturday, December 28th

3 pos Hang Snatch (High Hang, Above Knees, Below Knees)

Back Squat 10

AMRAP in 10
10 Toes to Bar
10 Front Squats
10 Burpees

Friday, December 27th

Split Jerk 2

AMRAP in 15
3 Jerks (135/95)
5 Pull-ups (CTB, preferably)
10 Push-ups
15 Squats

Open WOD 12.4 1/2
75 Wallballs
45 Double Unders
15 Muscle-ups
6 Minute time cap

Thursday, December 26th

Power Clean 2

5 Rounds
9 Box Jumps (30/24)
7 HSPU
5 Power Cleans (185/125)

3 Rounds
20 One-Arm DB Overhead Squats (10 L / 10 R)
2 Rope Climbs (1 legless + 1 regular)

Tuesday, December 24th

Oly:
Power Snatch 2

Metcon:
5 Rounds
15 Wallballs
15 KB Swings
15 Push-ups

Extra Credit:
500m Row
- rest 2 minutes
400m Row
- rest 90 seconds
300m Row
- rest 1 minute
200m Row
- rest 30 seconds
100m Row

Monday, December 23rd

On the Minute for 7 Minutes
2 Cleans @ 80% of Clean 1RM

Push Press 5

6 Rounds
10 Thrusters (95/65)
10 Pull-ups

Saturday, December 21st

Deadlift 1

3 Rounds
400m Run
7 Deadlifts @ 60% of 1RM
14 Burpees

On the Minute for 10 Minutes
100m Row Sprint

Friday, December 20th

12 Days of CrossFit

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

Thursday, December 19th

Snatch 1

AMRAP in 15
3 Snatches 135/95
5 Pull-ups
10 Push-ups
15 Squats

4 rounds, every 6 minutes perform:
500 meter row
12 Overhead Squats (95/65)
50 Double-unders

Wednesday, December 18th

Clean & Jerk 2

Press 1

4 Rounds
10 Shoulder to Overheads (use Press 1RM)
10 Burpee Box Jumps

Tuesday, December 17th

Power Clean 1

"Task Priority Fight Gone Bad" - ish

3 Rounds
20 Wall-balls (20/14)
20 KB Swings (53/35)
20 Box Jumps
20 Push Presses (75/55)
20 Calorie Row
1 min Rest

Monday, December 16th

Back Squat 1

1,2,3,4,5,6,7,8,9,10
Front Squats (115/80)
Burpees

5 Rounds
5 Muscle-ups (Ladies 3 MUs)
5 Parallette HSPUs
10 minute time cap

Saturday, December 14th

Strength:
Thruster 3

Metcon:
15 - 10 - 5
Thrusters (95 / 65)
Pull-ups
Wallballs

Extra Credit:
3 Rounds
7 Cleans 155/105
500m Row
- rest 60 seconds

Friday, December 13th

Skill:
Rope Climbs
KB Snatches
Double KB Snatches
Double KB OHS

Strength:
Hex-bar Deadlift 5

"Knuckle Sandwich"
25 Burpees
- then
3 Rounds
10 Deadlifts (275/185)
50 Double-Unders
- then
25 Burpees

Thursday, December 12th

Oly:
Snatch
On the Minute
4 minutes of 6 reps @ 50% of 1RM
- Rest 2 minutes
4 minutes of 4 reps @ 60% of 1RM
- Rest 2 minutes
4 minutes of 3 reps @ 70% of 1RM
- Rest 2 minutes
4 minutes of 2 reps @ 80% of 1RM

Metcon:
3 Rounds
20 Weighted Lunges
10 Shoulder to Overheads 135/95
10 CTB Pull-ups

Skill Work:
Not for time
3 Rounds
6 RDLs with 135/95
2 Tire Flips
10-15 Ring Push-ups

Wednesday, December 11th

Agility:
6 x 4 - Bounding PVC "Hurdle" Hops


Strength:
Back Squat 3

Metcon:
7 Rounds
7 Front Squats 135/95
7 KB Snatches L
7 KB Snatches R
7 Box Jumps

Tuesday, December 10th

Oly:
Power Clean 2

Metcon:
"Power Elizabeth"
21 - 15 - 9
Power Cleans (135/95)
Ring Dips

Extra Credit:
Tabata Row

Abz:
30 GHD Sit-ups
30 Back Extensions

Monday, December 9th

Oly:
3 Position Hang Snatch (Mid Thigh, Above Knee, Below Knee)
- Work on speed under the bar and a low catch / receiving position. These should be done with 50-70% of you 1 RM Snatch

Strength:
Push Press 5

Metcon:
5 Rounds
20 KB Swings
15 Burpees
-90 sec rest

Saturday, December 7th

Front Squat 3

3 Rounds
15 Toes to Bar
15 Push Presses 95/65
15 Box Jumps
15 Front Squats

3 Rounds
1 Minute Row
2 Minute Rest

Friday, December 6th

Skill:
Double KB Clean + Jerk + OHSs

Oly:
Every 45 seconds for 9 minutes
Power Snatch + Overhead Squat + Snatch

Metcon:
Teams of 2 complete the following:
AMRAP in 15
5 Power Snatches (115/75)
10 Wallballs (30/20)
One athlete completes a full round while the other rests

Abz:
Not for time
20 GHD Sit-ups
20 Glute-ham Raises

Thursday, December 5th

Skill:
Paralette HSPUs
Monkey Bar Work

Strength:
Axel Front Rack Lunge 12 (6L / 6R)

 Metcon 1:
25 Burpees

Metcon 2:
15 - 12 - 9 - 6 - 3
CTB Pull-ups
Lateral Box Jumps

Wednesday, December 4th

Oly:
Snatch + Below the Knee Hang Snatc

Strength:
Press 5

Metcon:
AMRAP in 12
6 Toes to Bar
9 Push Presses (115/75)
12 Box Jumps

Tuesday, December 3rd

Back Squat 4

"The Garage"
3 Rounds
10 Pull-ups
10 Front Squats 135 / 95
10 Burpees

50 Double Unders
- then
3 Rounds
2 Rope Climbs
10 Hang Power Cleans 95/65
- then
50 Double Unders

Monday, December 2nd

Oly:
Hang Clean + Clean + Front Squat

Strength:
Deadlift 5

Metcon:
"Christine"
3 Rounds
500m Row
12 Bodyweight Deadlifts
21 Box Jumps

Saturday, November 30th

Snatch
7 x 1 @ 80-90% of 1RM

Push Press 4

10,9,8,7,6,5,4,3,2,1
Push Presses
Back Squats
Bar-hop Burpees

Friday, November 29th

Power Clean 1

"The Chief”

5 Rounds
AMRAP in 3 minutes:
3 Power Cleans (135/95)
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of five 3 minute cycles.

Wednesday, November 27th

Agility:
6 x 4 - Bounding PVC "Hurdle" Hops
Demo - http://www.youtube.com/watch?v=1Zn3XxZXvn8
 
Strength:
Back Squat 5

Metcon:
3 Rounds
500m Row
15 Thrusters (95/65)
15 Pull-ups

After Party:
5 Rounds
1 Rope Climb
10 DB Snatches, alternating arms

Tuesday, November 26th

Warm Up:
The Spealler Hip Flexor Drills
Developing Strength for the L-sit with David Durante

Oly:
Every 30 seconds for 7 minutes
Snatch 1

Metcon:
4 Rounds
10 Power Snatches (95/65)
20 Unbroken KB Swings
25 Unbroken Wallballs
- 3 Minute Rest between rounds

Monday, November 25th

Oly:
High Hang Clean + Hang Clean + Clean + Push Press + Push Jerk + Split Jerk

"Filthy Fifty"

50 Box Jumps
50 Jumping Pull-ups
50 Kettlebell Swings (25/35 pounds)
50 Walking Lunges
50 Knees to Elbows
50 Push Presses (35/45 pounds)
50 Good Mornings (45/35 pounds)
50 WallBalls (14/20 pound ball)
50 Burpees
50 Double-Unders

Saturday, November 23rd

Oly:
On the Minute for 10 Minutes
Hang Snatch + Snatch

Strength:
Press 5

Metcon:
AMRAP in 14
7 Toes to Bar
14 Box Jumps
14 Burpees

Friday, November 22nd

Mobility:
Double KB Overhead Squat 10

Strength:
Back Squat 6

Metcon:
10 Presses (115/75)
15 Overhead Squats
20 Push Presses
25 Front Squats
30 Push Jerks
35 Back Squats

Skill:
AMRAP in 5
Burpee Muscle-Ups

Thursday, November 21st

Strength:
Axel Bar Power Clean & Push Jerk 1
- Between Sets, Perform 2-3 High Box Jumps

Metcon:
3 Rounds
6 Push Jerks 155/105
12 Toes to Bar
24 Double Unders

Skill:
(Not For Time)
3 Rounds
10 Glute-ham raises
2 Planked sled rope pulls (1L/1R)
20 KB Snatches (10L/10R)

Wednesday, November 20th

Skill:
Free Standing Handstand holds & Handstand Walks

Oly: (and Deadlift warm-up)
Power Clean 2

Strength:
Deadlift 5

Metcon:
AMRAP in 4 minutes
10 Wallballs
10 KB Swings
rest 3 minutes

AMRAP in 3 minutes
10 Wallballs
10 KB Swings
rest 2 minutes

AMRAP in 2 minutes
10 Wallballs
10 KB Swings
rest 1 minute

AMRAP in 1 minute
10 Wallballs
10 KB Swings

At the beginning of each round, pick up where you left off.

Tuesday, November 19th

Strength:
Push Press 3

Metcon:
5 Rounds
10 Pull-ups
10 Push Presses (95/65) - don't go heavier, go faster
25 Double Unders

After Party:
5 Rope Climbs
- then
5 Rounds
:30 sec Row
:30 sec Rest
- then
5 Rope Climbs

Monday, November 18th

Skill Work:
Parallette HSPUs

Oly:
Clean & Jerks 1

Metcon:
"2008 CrossFit Games Final WOD"
30 "Squat" Clean & Jerks (155/105)

Saturday, November 16th

Back Squat 8

3 Rounds
10 Front Squats (155/105)
15 Toes to Bar
20 Wallballs

Friday, November 15th

Power Snatch + OHS + Snatch 1

AMRAP in 12
1 Power Snatch
1 Overhead Squat
1 Snatch
2,2,2
3,3,3
etc
20 Double Unders between each round

Thursday, November 14th

Strength:
Axel Overhead Walking Lunge, 12 steps (6L/6R)
- Go heavy-ish, but be smart. If you can't maintain control of the movement, go lighter.

Metcon:
21-15-9
"Squat" Snatches (95/65)
Lateral Box Jumps

After Party:
3 Rounds not for time
10 GHD Sit-ups
10 Good Mornings (95/65) - Work on sending your hips back and really loading your hamstrings.

Wednesday, November 13th

On the minute for 7 minutes
2 Power Cleans + Split Jerks 2

AMRAP in 10
5 Shoulder to Overheads 135/95
7 Bar-hop Burpees
9 Sit-ups

Extra Credit
3 Rounds
10 HSPUs
10 Pistols
50 Double Unders

Tuesday, November 12th

On the minute for 7 minutes
1 Hang Clean + 1 Clean + 1 Front Squat

5 Rounds
5 Power Cleans
15 Wallballs

3 Rounds
5 Muscle-ups
10 Pistols

Monday, November 11th

"The Seven"
Seven rounds for time of:
7 Handstand push-ups
135/95 pound Thruster, 7 reps
7 Knees to elbows
245/165 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

We are doing this workout today in remembrance of them.

Saturday, November 9th

Oly:
Hang Snatch + Snatch 7x1 @ 80% of Snatch 1RM

Strength:
50ft Farmer's Walk

Metcon:
4 Rounds
1 Minute Wallballs
1 Minute Knees to Elbows
1 Minute Squats
1 Minute Push-ups
1 Minute Rest

Friday, November 8th

Push Press 3

"Jack"
AMRAP in 20
10 Push Presses 115/75
10 KB Swings
10 Box Jumps 24/20

Thursday, November 7th

Oly:
10 Minutes to establish
1RM Power Clean

WOD 1:
"Liquid Cocaine"
5 Rounds
5 Power Clean & Jerks (155/105)
10 CTB Pull-ups

WOD 2:
30 Overhead Squats (95/65)
20 Power Snatches
10 "Squat" Snatches

Wednesday, November 6th

Strength:
Back Squat 10

Metcon:
AMRAP in 7
7 Front Squats (135/95)
14 Push-ups
21 KB Swings

After Party:
AMRAP in 7
2 Rope Climbs

12 Pistols (6L/6R)

Tuesday, November 5th

3 position Snatch (hips, above knee, ground)
aka - High Hang Snatch + Hang Snatch + Snatch

Work up to, but not over 80% of your 1RM Snatch. Work on speed under to bar

Thruster 3

AMRAP in 3
10 Thrusters (95/65)
10 Pull-ups
- Rest 1 minute
AMRAP in 3
10 Front Squats
10 Burpees
- Rest 1 minute
AMRAP in 3
10 Push Presses
10 Box Jumps (24/20)

Monday, November 4th

20 Man Makers

Power Clean & Jerk 2

Deadlift 3

3 Rounds
10 Deadlifts (275/175)
15 Pull-ups
25 Wallballs (20/14)

Saturday, November 2nd

Back Squat 3

3 Rounds
400m Run
25 KB Swings
20 Walking Lunges
15 Push-ups

Friday, November 1st

"Bear Complex"
7 sets of the sequence:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

After Party:
3 Rounds
10 HSPUs
15 Pull-ups
50 Double Unders

Thursday, October 31st

On the Minute for 12 Minutes
Snatch 1

"Jeremy"
21 - 15 - 9
Overhead Squats
Burpees

"Abz"
3 Rounds
10 GHD Sit-ups
10 Back Extensions
10 Russian Twists

Wednesday, October 30th

Weighted Pull-ups 3x5

Press 3
- 1 Rope Climb & 10 Pistols between each set

"Venom 2"
30 - 20 - 10
Thrusters 95 / 65
Burpees
Wallballs

Tuesday, October 28th

Back Squat 5

Power Clean 2

1000m Row
30 Power Cleans (135/95)
20 Toes to Bar

Monday, October 28th

HSPUs

Push Press Lynne
5 Rounds
Max Reps Push Press
Max Reps Pull-ups

500m Row- Rest 1 minute
400m Row
- Rest 1 minute
300m Row
- Rest 1 minute
200m Row
- Rest 1 minute
100m Row

Saturday, October 26th

Skill:
Hang Power Snatches
Sets of 5, go light, as fast as possible.

CrossFit Mount Laurel Throwdown WOD:
15 minute cap
Row 750 meters, 15 Hang Power Snatch 95/65, 20 Burpees Over Bar
Row 500 meters, 12 Hang Power Snatch 95/65, 15 Burpees Over Bar
Row 250 meters, 9 Hang Power Snatch 95/65, 10 Burpees Over Bar

Strength:
Snatch Grip, Behind the Neck Presses
3 x 5

Cash Out:
4 Rounds (For quality, not for time)
1 Legless Rope Climb
5 Deficit HSPUs
10 GHD Sit-ups

Friday, October 25th

Push Jerk 2

30 Thrusters (115/75)
30 Pull-ups
30 Power Cleans
30 Burpees
30 Shoulder to Overheads
30 Box Jumps

Thursday, October 24th

Oly:
Clean 2

Metcon:
3 Rounds
7 Cleans (185/125)
250m Row Sprint
- rest 1 minute

Mt Laurel Prep:
15 Pistols
15 HSPUs
50 Double Unders
12 Pistols
12 HSPUs
50 Double Unders
9 Pistols
9 HSPUs
50 Double Unders

Wednesday, October 23rd

Oly:
Hang Snatch + Snatch + Snatch Balance + OHS

Strength:
Back Squat 5

Metcon:
4 Rounds
10 Front Squats (95/65)
15 Push-ups
20 KB Swings

Tuesday, October 22nd

Skill Work:
Pistols
Ring Dips

Strength:
Bench Press 3x5

Metcon:
10 Burpees
15 Wallballs
20 Box Jumps
15 Wallballs
10 Burpees
15 Wallballs
20 Box Jumps
15 Wallballs
10 Burpees

Monday, October 21st

Oly:
Power Snatch 2

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

Extra Credit:
3 Rounds
7 Power Cleans 185/125
7 HSPUs

Friday, October 18th

Oly:
Hang Snatch
5 x 2 @ 75-85% of 1RM

Strength:
Back Squat 7

Metcon:
7 rounds
7 Toes to Bar
7 Burpees
7 Front Squats (115/75)

Thursday, October 17th

Skill Work:
30 Muscle-ups (10 min cap)

Oly:
Clean & Jerk 1

Metcon:
21-15-9
Power Clean & Jerk (95/65)
Pull-ups

Wednesday, October 16th

Power Clean 3 + Push Press 3

4 Rounds
10 Push Presses
20 KB Swings
30 Double Unders

250m Row
15 Burpees
15 CTB Pull-ups
15 Burpees
250m Row

Tuesday, October 15th

Oly:
Power Clean
5 x 2 @ 80% of 1RM

Strength:
Deadlift 5

Metcon:
3 Rounds
500m Row
10 Deadlifts 225/145
10 Burpee Box Jumps
- Rest 1 Minute

Monday, October 14th

Oly:
Hang Snatch + Snatch Balance + OHS

Strength:
Front Squat 3

Metcon:
800m Run
30 Wallballs
20 Pull-ups
400m Run
20 Wallballs
10 Pull-ups

Saturday, October 12th

Strength/Oly:
On the Minute for 10 Minutes
3 Power Cleans + 3 Front Squats + 3 Split Jerks


Metcon 1:
7 Rounds
7 CTB Pull-ups
7 Ring Dips

Metcon 2:
3 Rounds
7 Toes to Bar
7 Wallballs
7 Burpees
7 KB Swings

Friday, October 11th

Every 30 seconds for 5 minutes
Snatch 1

10,9,8,7,6,5,4,3,2,1
DB Snatch L
50ft Sprint
DB Snatch R
50ft Sprint

Tabata Row
8 Rounds
:20 on
:10 off

Thursday, October 10th

Strength:
Back Squat 9

Metcon:
10,9,8,7,6,5,4,3,2,1
Pull-ups
Front Squats (95/65)
Burpees

Extra Credit:
3 Rounds
7 Muscle-ups
20 KB Snatches (10L/10R)

Wednesday, October 9th

The Big Clean Complex: (Courtesy of CFNE)
6 sets of the following Complex :
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

One set consists of all 12 reps.

Try not to drop the bar during the entire set; if you must drop after the Overhead movements, it’s allowed – just be quick to get back on the bar. Rest as needed between sets and try to increase weight after each set.

Metcon:
In 12 Minutes800m Run
- Then
AMRAP
5 HSPUs
10 Hollow Rocks
15 KB Swings

Tuesday, October 8th

Skill:
3 x Max Strict HSPUs + Max Kipping HSPUs
3 x 10 Pistols, alternating

Strength:
Thruster 1

Metcon:
Partner Workout
3 Rounds
500 meter row
Max Wallballs while your partner is rowing

Test:
100 Double Unders

Monday, October 7th

Oly:
3-poisition Snatch (Hips, above knees, ground)

Clean 2

"Elizabeth"
21 - 15 - 9
Cleans
Ring Dips

Saturday, October 5th

Oly:
Every 30 seconds for 5 minutes
1 Snatch @ 80% of 1RM

Hang Clean + Clean + Front Squat + Jerk

Metcon:
5 Rounds
10 Push Presses (115/75)
10 Box Jumps (24/20)
10 Burpees
- Rest 1 minute between rounds

Cash Out:
2 minute row for max meters

Friday, October 4th

Warm Up:
5 sets of the Dan John Warmup, up to 135/95
5 Power Cleans
5 Front Squats
5 Push Presses

"Fran"
21 - 15 - 9
Thrusters
Pull-ups

Thursday, October 3rd

Skill Work:
Rope Climbs & Pistols

Strength/Oly:
Power Clean 3,3,2,2,1,1,1

Metcon:
21 Calorie Row
15 Burpee Box Jumps
9 Power Cleans (135 / 95)
15 Burpee Box Jumps
21 Calorie Row

Wednesday, October 2nd

Oly:
On the Minute for 7 Minutes
2 Cleans & 2 Jerks @ 75-80% of 1RM

Strength:
Back Squat 10

Metcon:
AMRAP in 10
7 CTB Pull-ups
14 Push-ups
21 KB Swings

Tuesday, October 1st

Oly:
Hang Snatch
2 x 2 @ 70% of Snatch 1RM
1 x 2 @ 75%
1 x 2 @ 80%
5 x 1 @80-90% - work on speed under the bar during these last 5 singles.

Metcon:
15 Power Snatches 95/65
800m Run
10 Power Snatches
400m Run
5 Power Snatches

After Party:
30 HSPUs
20 OHS 95/65
10 HSPUs

Monday, September 30th

Oly:
On the Minute for 4 Minutes
2 Clean & Jerks @ 80% of 1RM
- rest 1 minutes
AMRAP in 2 Minutes

Strength:
Deadlift 3 - PERFECTLY flat backs today.

Metcon:
3 Rounds
10 Deadlifts 275/175
20 Box Jumps
30 Wallballs

Saturday, September 28th

Oly:
Snatch
12 minutes to establish a 1RM

Clean & Jerk
12 minutes to establish a 1RM

Metcon:
400m Run
15 Shoulder to Overheads (135/95)
400m Run
50 Burpees
400m Run
15 Shoulder to Overheads
400m Run

Skill:
3 Rounds
Max HSPUs
Max Muscle-ups
10 KB Snatches L
10 KB SnatchesR
- for quality, not for time.

Friday, September 27th

Oly:
Snatch + Snatch Balance
1+1 up to 65% of 1RM Snatch. Work exclusively on speed under the bar. Get low FAST!

Strength:
Overhead Squat 3

Metcon:
In 12 Minutes
800m Run
- then ARMAP
5 Overhead Squats 115/75
10 Toes to Bar
20 Double Unders

Thursday, September 26th

Strength:
Bench Press 5

Metcon:
"Jackie"
1000m Row
50 Thrusters 45/35
30 Pull-ups

Extra Credit:
3 Rounds
2 Rope Climbs
10 Lateral Box Jumps
50 Double Unders
- rest 2 minutes

Wednesday, September 25th

Oly:
Snatch
2 x 2 @ 65%
2 x 2 @ 70%
2 x 2 @ 75%
2 x 2 @ 80%
2 x 2 @ 85%
2 x 2 @ 90%

Strength:
Front Squat 3

Metcon:
3 Rounds
400m Run
21 KB Swings
12 Front Squats (135/95)

Tuesday, September 24th

Strength:
Power Clean + Push Press 1+2

Metcon:
21 - 15 - 9
Power Cleans & Push Presses (115/75)
Pull-ups

Extra Credit:
3 Rounds
15 Burpees
7 Power Snatches (95/65)
200m Row
- rest 3 minutes between rounds

Monday, September 23rd

Oly:
Hang Clean + Front Squat + Jerk 1

Strength:
Back Squat 1

Metcon:
Venom 1/2
15 - 10 - 5
Thrusters 95 / 65
Burpees
Wallballs

Saturday, September 21st

Oly:
On the Minute for 12 Minutes
Odd minutes: Power Clean 3
Even minutes: Split Jerk 3

Metcon:
15 Deadlifts 225/135
800m Run
15 Deadlifts

Test:
AMRAP in 3
"Squat" Snatches 95/65

Friday, September 20th

"Fight Gone Bad" - ish

3 Rounds
1 min Wall-balls (20/14)
1 min KB Swings (53/35)
1 min Box Jumps
1 min Push Presses (75/55)
1 min Row (Calories)
1 min Rest

That's it for today. Give this WOD 100%.

Thursday, September 19th

Skill Work:
3 x Max Strict HSPU + Max Kipping HSPU
3 x Max Strict Pull-ups
3 x 10 x Pistols

Oly:
Every 30 seconds for 7 Minutes
Snatch 1

Metcon:
AMRAP in 8
2 Power Snatches
2 Burpee Box Jumps
4 Power Snatches
4 Burpee Box Jumps
6,6 8,8 etc

Wednesday, September 18th

Oly:
Power Clean
Mex weight 3 x touch-and-go

Strength:
Back Squat 3

Metcon:
3 Rounds
10 Toes to Bar
15 Front Squats 95/65
400m Run

Tuesday, September 17th

Skill Work:
Handstand Walks & Rope Climbs


Strength:
Press 3

Metcon(s):
5 Rounds
5 Shoulder to Overheads (Use Press 3RM weight)
10 Burpees

- Rest 5 Minutes

5 Rounds
7 CTB Pull-ups
14 KB Swings

Monday, September 16th

Oly:
Hang Clean 2

Strength:
Overhead Squat 3

Metcon:
"Air Force WOD"
20 Thrusters 95/65
20 SDHPs
20 Push Jerks
20 Overhead Squats
20 Front Squats
- 4 burpees on the minute, every minute.

Saturday, September 14th

Clean + Clean & Jerk

Back Squat 5

AMRAP 5:
10 Box Jumps 24/20
10 Evil Wheels
10 Overhead Squats 95.65



- Rest 5 min

AMRAP 5:
10 Toes 2 Bar
10 Ring Dips
10 KB Swings 55/35

Friday, September 13th

Oly:
On the Minute 7
Snatch 2 @ 80-90% of 1RM

Strength/Oly:
Clean + Push Press + Push Jerk + Split Jerk 1

Metcon:
10 rounds for time of:
1 Power Clean & Jerk
5 Pull-ups
10 Push-ups
15 Air Squats
(2 scores, time and weight used)

Thursday, September 12th

Skill:
3 Rounds
Max Muscle-ups
Max HSPUs
Max CTB Pull-ups

Strength:
Hex Bar Deadlift 3

Metcon:
500m Row
- then
10,9,8,7,6,5,4,3,2,1
KB Swings
Goblet Squats
Burpees
- then
500m Row

Wednesday, September 11th

2001m Row or 2001m Run (1.25 miles)
11 Box Jumps
11 Thrusters
11 Burpee Chest to Bar Pull-ups
11 Power Cleans
11 HSPUs
11 KB Swings
11 Toes to Bar
11 Deadlifts
11 Push Jerks
2001m Row  or 2001m Run (1.25 miles)

*If you began the WOD with a Row, finish with a Run and vice versa.

Tuesday, September 10th

Skill:
3 Rounds
10 HSPUs
10 Pistols
10 GHD Sit-ups

Strength:
Front Squat 5

Metcon:
3 Rounds
30 Wallballs 20/14
15 Pull-ups

Pain Tolerance:
3 x 1min Airdyne Sprint
- 2 min recovery

Monday, September 9th

Oly:
Hang Snatch + Snatch 1

Power Clean & Jerk 1

"Grace"
30 Clean & Jerks

Saturday, September 7th

Power Clean & Jerk + Jerk

5 Rounds
5 Cleans (As heavy as you can go unbroken)
10 Lateral Burpee Box Jumps
200m Row
- rest 120 seconds between rounds

21 Thrusters 95/65
3 Rope Climbs (legless if you can)
15 Thrusters
2 Rope Climbs
9 Thrusters
1 Rope Climb

Friday, September 6th

On the Minute for 10 Minutes
1 Power Clean + 1 Front Squat + 1 Clean

On the Minute for 10 Minutes
1 Power Snatch + 1 OHS + 1 Snatch

5 Rounds
7 Power Snatches 115/75
14 KB Swings
21 Double Unders

Thursday, September 5th

"Nutts"

For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10'
200 Double-unders
Run 400 meters with a 45lb plate

Wednesday, September 4th

Oly:
12 minutes of
1x Hang Clean & Push Jerk.

Do not chase a 1RM here. Work on speed under the bar and perfect technique. There should be NO missed reps today.

Strength:
Push Press 5

Metcon:
3 Rounds
10 Toes to Bar
15 Push Presses 95/65
400m Run

Tuesday, September 3rd

Skill:
3 Rounds
10 HSPUs
1 Legless Rope Climb
10 Pistols

Strength:
Back Squat 6

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

Extra Credit:
3 Rounds
1 min Row
1 min Rest
1 min AirDyne
1 min Rest

Saturday, August 31st

Oly:
10 minutes to establish a Snatch 1RM,
- then 3 x 1 @ 90%

Strength:
Front Squat 3

Metcon 1:
21 - 15 - 9
Front Squats 135/95
Burpees

Metcon 2:
3 Rounds
15 HSPUs
25 Pullups
75 Double-unders
(if you aren't a body-weight ninja, consider scaling to 10/20/75)

Friday, August 30th

Strength:
Clean & Jerk 1

Metcon:
15 Power Clean & Jerks (at least 155/105, 185/125 if you can)
800m Run
15 Power Clean & Jerks

Skill Work:
Rope Climbs and Muscle-ups

Thursday, August 29th

Strength:
Bench Press 3x5

12 Minutes of Cindy:
AMRAP in 12
5 Pull-ups
10 Push-ups
15 Squats

After Party:
1000m Row
20 Pistols
10 Muscle-Ups

Wednesday, August 28th

Oly:
Snatch
2 x 1 @ 65%
2 x 1 @ 70%
2 x 1 @ 75%
2 x 1 @ 80%
2 x 1 @ 85%
2 x 1 @ 90%

Power Clean
10 Minutes to Build to a Heavy Single
AMRAP in 90 seconds
Max reps at 85%

Metcon:
AMRAP in 10
10 Toes to Bar
10 KB Swings
10 Wallballs

Tuesday, August 27th

Skill:
3 Rounds
5 Muscle-ups
10 HSPUs
20 KB Snatches

Strength:
Back Squat 8 - shoot for 80%+ of your 1RM Squat

Metcon:
AMRAP in 10
1 Front Squat (95/65)
1 Push Press
1 Thruster
1 Burpee
2 Front Squats
2 Push Presses
2 Thrusters
2 Burpees
3,3,3,3
4,4,4,4
...

Monday, August 26th

Oly:
12 Minutes to build to a heavy, but technically solid
Clean & Jerk 2


Power Snatch 2

Metcon:
5 Rounds
7 Power Snatches 95/65
7 CTB Pull-ups
21 Double Unders

Saturday, August 24th

Oly:
10 Minutes to establish a heavy Clean & Jerk Single
-then
AMRAP 2
@ 80% of above

Metcon 1:
3 Rounds
400m Run
12 Deadlifts (225 / 145)
21 Box Jumps

Metcon 2:
Partner Wod:
6 x 50ft Front Rack Axel Walking Lunges (110/70)
(3x each partner)
AMRAP
10 Pistols
10 Ring Dips

Once person lunges 50ft while the other performs the AMRAP. Each partner lunges 50ft three times.

Friday, August 23rd

Oly:
Take 10 Minutes to build up to a heavy single in the Snatch,
then 3 x 1 @ 90% of that weight.

"Filthy Fifty"

50 Box Jumps
50 Jumping Pull-ups
50 Kettlebell Swings (25/35 pounds)
50 Walking Lunges
50 Knees to Elbows
50 Push Presses (35/45 pounds)
50 Good Mornings (45/35 pounds)
50 WallBalls (14/20 pound ball)
50 Burpees
50 Double-Unders

Thursday, August 22nd

Skillz:
3 Rounds
10 CTB Pull-ups
10 Evil Wheels (with a bumper plate on your back if you can)
1 Muscle-up + Max Ring Dips

Strength:
Push Press 1

Metcon:
Festivus Games Wod 5.1
21 - 15 - 9
Row (Calories)
Thrusters (75/55) - Don't go heavier, move faster.
Burpees

Extra Credit:
Foam Rolling and Mobility work.

Wednesday, August 21st

Oly:

Power Snatch
Sets of 3, Touch-and-go

Strength:
Back Squat 10

Metcon:
3 Rounds
400m Run
21 Push-ups
15 KB Swings
9 Goblet Squats

Tuesday, August 20th

Skill:
3 Rounds
10 HSPUs (5 Strict, 5 Kipping)
10 Pistols
1 Legless Rope Climb

Strength:
Every minute on the minute for 10 minutes:
Perform 5 Pull-ups

Metcon:
10 Rounds
3 Cleans (Go heavy!)
10 Wallballs

Extra Credit:
100 Double Unders
400m Run
30 Burpees

Monday, August 19th

Oly:
On the Minute for 7 Minutes
Snatch 1 

On the Minute for 7 Minutes
Split Jerk 2

Metcon:
3 Rounds
10 Shoulder to Overheads (As heavy as you can do unbroken sets)
15 Toes to Bar
20 Box Jumps

Saturday, August 17th

Oly:
Power Snatch
3 - Touch-and-go


Strength:
Squat Clean Thrusters
3 - Touch-and-go

Metcon 1:
15 Front Squats 95/65
400m Run
15 Push Presses
400m Run
15 Thrusters
400m Run
15 Push Presses
400m Run
15 Front Squats

Metcon 2:
5 Rounds
7 Pull-ups
7 Wallballs
7 Burpees

Friday, August 16th

Oly:
On the Minute for 7 Minutes
2 Hang Snatches, as heavy as possible

Strength:
Deadlift + Hang Power Clean + Push Jerk 1

"DT"
5 Rounds
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Thursday, August 15th

Skill Work:
Muscle-ups and Pistols

Strength:
Bench Press 6

Metcon:
7 Rounds
7 Single Arm KB Swings L
7 Single Arm KB Swings R
7 Ring Dips
21 Double Unders

Wednesday, August 14th

Oly:
Spend ten minutes working on:
1 Heaving Snatch Balance + 1 OHS
- Concentrate on your footwork. You shouldn't have to adjust your feet between movements.

Strength:
Hex Bar Deadlift 3

Metcon:
3 Rounds
12 Pull-ups
21 KB Swings
400m Run

Tuesday, August 13th

Strength:
Back Squat 3

Metcon:
10,9,8,7,6,5,4,3,2,1
Front Squats (135/95)
Bar-hop Burpees

Extra Credit:
3 Rounds
10 GHD Sit-ups
10 HSPUs
30 Double Unders

Monday, August 12th

Oly:
Hang Clean + Jerk (60 sec rest between sets)
1 @ 50%
1 @ 55%
1 @ 60%
1 @ 65%
1 @ 70%
1 @ 75%
1 @ 80%
1 @ 85%
1 @ 90% of C&J 1RM

Every 30 Seconds for 5 Minutes
Snatch 1

Metcon:
3 Rounds
Max Pull-ups
400m Run (Sprint!)
- rest 90 seconds between rounds

Saturday, August 10th

Oly:
Every 30 seconds for 2 minutes (5 reps)
1 Snatch @ 80% of 1RM
- rest 2 minutes
AMRAP in 3
Snatches @ 80% of 1RM

Every 30 seconds for 2 minutes (5 reps)
1 Clean & Jerk @ 80% of 1RM
- rest 2 minutes
AMRAP in 3
Clean & Jerks @ 80% of 1RM

Metcon:
AMRAP in 10 Minutes
3 Front Squats (95/65)
3 Push Presses
3 Thrusters
9 Burpees

Play:
15 Minutes of
Axel Front Squats, Walking Lunges, Thrusters, Push Jerks, Power Cleans, etc
- Don't go too heavy. Just have fun with our new toys. Get familiar with how the thicker bar feels.

Friday, August 9th

Oly:
On the Minute for 10 minutes
1 Power Clean & 2 Push Jerks

"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

After Party:
AirDyne
4 minutes on
- 3 min rest3 minutes on
- 2 min rest2 minutes on
- 1 min rest1 minutes on

Thursday, August 8th

Strength:
Deadlift 5

Metcon:
7 Rounds
5 Deadlifts
10 Burpees
20 Double Unders

Skill Work:
3 Rounds
Max Muscle-ups
- Rest 60 Seconds
Max Strict HSPUs
- Rest 60 Seconds
250m Row Sprint
- Rest 60 Seconds

Wednesday, August 7th

Oly:
15 minutes to build up to a heavy set
Power Snatch + OHS + Snatch

Strength:
Back Squat 5

Metcon:
AMRAP in 12
4 Front Squats (50% of 5RM squat)
8 Push-ups
12 Wallballs

Tuesday, August 6th

Skill Work:
3 Rounds
10 CTB Pull-ups
10 Ring Dips
10 Pistols

Strength:
Push Press 3

Metcon:
5 Rounds
10 Shoulder to Overheads (95/65) - No one goes heavier, go faster
10 KB Swings
10 Box Jumps

After Party:
6 Rounds
Row
:30 Max Meters
:30 Rest

Monday, August 5th

Strength:
Front Squat
5 x 2 @ 85-90% of 1RM Clean

Oly:
Power Clean 3,3,2,2,1,1,1
Try to find a new 1RM
- Pay attention to your footwork

Metcon:
3 Rounds
7 Power Clean (185 / 125)
14 L-sit Pull-ups

Saturday, August 3rd

Team Strength:
In teams of 3:
8 Minutes to establish a 1RM Snatch
7 Minutes to establish a 3RM Overhead Squat
6 Minutes to establish a 1RM Clean & Jerk

Team WOD:
“31 Heroes”
AMRAP 31 minutes (As Many Reps As Possible)
8 Thrusters (155/105#)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24″)

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.
Score is your total # of reps

This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team.  In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters “moment of silence.” This is how we can honor those that gave all in the name of freedom.

Friday, August 2nd

Oly:
1 Power Clean + 1 Push Press + 1 Push Jerk + 1 Split Jerk
15 minutes to build up to a heavy set

Strength:
Power Snatch 2

Metcon:
4 Rounds
10 Pull-ups
10 Power Snatches 95/65 - Go fast!
20 Wallballs

Thursday, August 1st

HSPUs
3 x
Max Strict + Max Kipping

Strength:
Back Squat 6

Metcon:
3 Rounds
10 Front Squats
15 Toes to Bar
20 Box Jumps

After Party:
3-4 Rounds
200m Row Sprint
1 Legless Rope Climb (Use the thick blue mat, be safe!)

Wednesday, July 31st

Oly:
Hang Clean + Jerk (60 sec rest between sets)
1 @ 50%
1 @ 55%
1 @ 60%
1 @ 65%
1 @ 70%
1 @ 75%
1 @ 80%
1 @ 85%
1 @ 90% of C&J 1RM

Strength:
Press 5

Metcon:
3 Rounds
400m Run
12 Shoulder to Overheads 135 / 85
12 Back Squats

Tuesday, July 30th

Strength:
Hex Bar Deadlift 3

"Helen"
3 Rounds
400m Run
21 KB Swings
12 Pull-ups

After Party:
Tabata Row

Monday, July 29th

Oly:
On the minute for 7 minutes
3 Power Cleans @ 80% of Power Clean 1RM

Strength:
Barbell Lunge 12 (6L / 6R)

"Power Elizabeth"
21 - 15 - 9
Power Cleans 135/95
Ring Dips

Saturday, July 27

Oly:
Snatch + Snatch Balance

Clean + Front Squat + Jerk

Metcon:
15 Squat cleans, 155/100
30 Toes to bar
30 Box jumps 24/20
15 Muscle-ups
30 DB Push Presses 40/25
30 Double-unders
15 Thrusters 135/95
30 Pull-ups
30 Burpees

Friday, July 26th

Oly:
10 Minutes to build to a heavy Clean & Jerk

Metcon:
5 rounds of Cindy

5 Pull-ups
10 Push-ups
15 Air Squats

-then-

15 Heavy Clean & Jerks

-then-

5 rounds of Cindy

5 Pull-ups
10 Push-ups
15 Air Squats

After Party:
Muscle-up and Rope Climb skill work

Thursday, July 25th

Strength:
Deadlift 3

Metcon:
“Diane”
21 – 15 – 9
Deadlifts
HSPUs

Extra Credit:
3 Rounds
10 KB Snatches L
10 KB Snatches R
50 Double Unders

Wednesday, July 24th

Oly:
Hang Clean (60 sec rest between sets)
2 x 1 @ 65%
2 x 1 @ 70%
2 x 1 @ 75%
2 x 1 @ 80%
2 x 1 @ 85%

Strength:
Back Squat 8

Metcon:
4 Rounds
400m Run
20 Wallballs

Tuesday, July 23rd

Skill:
5 minutes of HSPU and Pistol work

Strength:
Push Jerk 2

Metcon:
4 Rounds
10 Shoulder to Overheads (115/80)
15 KB Swings
30 Double Unders

Extra Credit:
4 min Row for max meters

Monday, July 22nd

Oly:
Hang Snatch (60 sec rest between sets)
2 x 1 @ 65%
2 x 1 @ 70%
2 x 1 @ 75%
2 x 1 @ 80%
2 x 1 @ 85%

Strength:
Overhead Squat 3

Metcon:
5 Rounds
30 sec Max Rep Front Squats (95/65)
- 30 sec rest
30 sec Max Rep Pull-ups
- 30 sec rest
30 sec Max Rep Burpees
- 30 sec rest 

Saturday, July 20th

If you are competing tomorrow, take it easy today. Work up to 80% on your lifts.

Oly:
Snatch
15 Minutes to build to a heavy single
Clean & Jerk
15 Minutes to build to a heavy single

Metcon1:
5 Rounds
5 Power Cleans 185/125
15 Wallballs 20/14

Metcon 2:
5 Rounds
5 Power Snatches 115/80
10 Burpees

Friday, July 19th

Oly:
Snatch
7 x 1 x 80-85%


Strength:
Hang Clean 2 (heavy!)

Metcon:
"2008 CrossFit Games Final WOD"
30 Squat Clean & Jerks (155/105)

Thursday, July 18th

Skill Work:
Rope Climbs

Strength:
Press 1

Metcon:
3 Rounds
10 Shoulder to Overheads (135/95)
10 CTB Pull-ups
10 Burpees

Extra Credit:
5 Rounds
1 min Row for max meters
1 min rest

Wednesday, July 17th

Oly:
On the minute for 10 minutes
1 Power Clean + 1 Front Squat + 1 Clean + 1 Jerk @ 80% of C&J 1RM

Strength:
Back Squat 10

Metcon:
AMRAP in 4 minutes
10 Wallballs
10 KB Swings
rest 3 minutes

AMRAP in 3 minutes
10 Wallballs
10 KB Swings
rest 2 minutes

AMRAP in 2 minutes
10 Wallballs
10 KB Swings
rest 1 minute

AMRAP in 1 minute
10 Wallballs
10 KB Swings

At the beginning of each round, pick up where you left off.

Tuesday, July 16th

Skill Work:
3 Rounds
10 Ring Dips
10 Pistols
10 KB Snatches

Strength:
1 Power Clean + 3 Push Presses

Metcon:
"Nicole"
AMRAP in 20
400m Run
Max Pull-ups

Monday, July 15th

Oly:
Clean & Jerk (60 sec rest between sets)
2 x 1 @ 60%
2 x 1 @ 65%
2 x 1 @ 70%
2 x 1 @ 75%
2 x 1 @ 80%

Hang Snatch (60 sec rest between sets)
2 x 2 @ 60%
2 x 2 @ 65%
2 x 2 @ 70%
2 x 2 @ 75%
2 x 2 @ 80%

Metcon:
AMRAP in 10
1 Power Snatch (95/65)
1 Overhead Squat
1 Burpee
2,2,2
3,3,3
... etc

Saturday, July 13th

Skill Work:
Handstand & HSPU clinic @ 10am

Metcon:
50 Wall Ball
50 Double Unders
40 Box Jumps
40 Toes to Bar
30 CTB Pull-Ups
30 Burpees
20 Cleans (135/85)
20 Jerks (135/85)
10 Snatches (135/85)
10 Muscle-ups

Friday, July 12th

Oly:
On the minute for 7 minutes
Snatch
7 x 1 @ 80%

On the minute for 7 minutes
Power Clean 1 + Split Jerk 2
7 x (1+2) @ 80%

Metcon:
3 Rounds
10 Shoulder to Overhead (155/105)
20 Box Jumps (24/20)
50 Double Unders

Thursday, July 11th

Skill Work:
3 Rounds
10 HSPUs
10 Pistols
10 Evil Wheels

Strength:
Every minute on the minute for 10 minutes:
Perform 5 Pull-ups

Elite:  L-sit Pull-ups
Advanced:  Strict and/or weighted
Intermediate:  Kipping
Beginner:  Band assisted

Metcon:
10,9,8,7,6,5,4,3,2,1
DB Snatch L
50ft Sprint
DB Snatch R
50ft Sprint

Wednesday, July 10th

Oly:
2 Hang Cleans + 1 Split Jerk (60 sec rest between sets)
2 x 2+1 @ 60%
2 x 2+1 @ 65%
2 x 2+1 @ 70%
2 x 2+1 @ 75%
2 x 2+1 @ 80%

Strength:
Deadlift 3

Metcon:
AMRAP in 12
4 Deadlifts (275/175)
8 Burpees
12 Wallballs

Tuesday, July 9th

Warm Up:
3 Rounds
10 GHD Sit-ups
10 HSPUs
10 Strict Pull-ups

Oly:
Power Clean 3 + Push Press 3

Metcon:
15 Power Cleans (135 / 95)
15 Push Presses
400m Run
10 Power Cleans
10 Push Presses
400m Run
5 Power Cleans
5 Push Presses

Monday, July 8th

We're beginning a focused Olympic lifting cycle today. We'll be performing the lifts on Mondays, Wednesdays, Fridays, and Saturdays.

Oly:
Hang Snatch (60 sec rest between sets)
2 x 2 @ 60%
2 x 2 @ 65%
2 x 2 @ 70%
2 x 2 @ 75%
2 x 2 @ 80%

Strength:
Back Squat 3

Metcon:
5 Rounds
5 CTB Pull-ups
10 Front Squats (95/65)
15 KB Swings

Saturday, July 6th

CrossFit Invitational 2012 Stage 2, event 1
3 minutes to find a 1 rep max of:
Snatch

3 minutes to find a 1 rep max of:
Clean and jerk


2013 CrossFit Regionals Team WOD #4 
In teams of 6
30 Wall balls (20 / 14 lbs to a 10’ target)
30 Chest to bar Pull-ups
30 One-legged squats, alternating
30 One-arm dumbbell snatches (70 / 50 lbs)

2013 CrossFit Regionals Team WOD #6
In teams of 2
100 Double-unders, 50 each
50 Handstand push-ups while partner holds handstand
50 Toes-to-bar while partner hangs from the bar
50 Shoulder to overhead while partner holds barbell in front rack
Then, both partners lunge 90’ with the barbell in a front rack position

Thursday, July 4th

Hatch Squat 12.2 
Last day of hatch squats! Nice work everyone.
Next week we're going to begin a Olympic lifting cycle.

Back Squat
5 @ 60%
5 @ 70%
5 @ 75%
5 @ 75%

"Lumberjack 20"
20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

Wednesday, July 3rd

Skill:
3 Rounds
10 Strict Pull-ups
Max Strict HSPUs + Max Kipping HSPUs
10 Pistols

Oly:
Hang Power Clean + Power Clean + Push Press + Push Jerk + Split Jerk 1

Metcon:
AMRAP in 8
10 DB Push Presses (45/30)
10 Box Jumps
10 DB Front Squats
10 Hollow Rocks

Tuesday, July 2nd

Skill:
10 Minutes of handstand holds, handstand walks, and pistols 

Strength:
Power Snatch 2

Metcon:
3 Rounds
25 Wallballs
20 Burpees
15 Power Snatches (95/65)

Monday, July 1st

Hatch Squat 12.1
Back Squat
5 @ 60%
5 @ 70%
5 @ 75%
5 @ 75%

"Lynne"
5 Rounds
Max Rep Bodyweight Bench Press
Max Rep Pull-ups
- Rest 3 minutes between rounds

Saturday, June 29th

Oly:
Every 30 Seconds for 4 minutes
1 Power Snatch + OHS @ 75% of 1RM

Every 30 seconds for 4 minutes
1 Power Clean @ 85% of 1RM

Strength:
Deadlift 5

Metcon:
Filthy 30

Friday, June 28th

Oly:
On the minute for 10 minutes
Snatch 1 @ 80% of 1RM
 
Hatch 11.2
Back Squat
5 @ 60%
5 @ 65%
5 @ 70%
5 @ 70%

Metcon:
7 Rounds
7 Burpees
7 CTB Pull-ups
7 Thrusters (95/65)

Thursday, June 27th

Skill Work:

3 Rounds
10+ strict pull-ups
10 HSPUs
10 Pistols

Strength:
On the minute for 12 minutes
Clean & Jerk 2

Metcon:
5 Rounds
5 Power Cleans
10 Toes to Bar
50 Single Unders

After Party:
500m Row
400m Row
300m Row
200m Row
100m Row

Maintain a 1:1 work:rest interval

Wednesday, June 26th

Oly:
Snatch Complex:
Power Snatch + Snatch Balance + Overhead Squat + Snatch

Strength:
Press 3x5

Metcon:
AMRAP in 10
10 Box Jumps
10 Push-ups
10 Wallballs

Tuesday, June 25th

Hatch Squat 11.1 - Testing Day!
Back Squat
5 @ 60%
3 @ 70%
2 @ 80%
2 @ 90%
1 @ 95%
1 @ 103%
(additional set(s) if 103% was easy)

Front Squat 3

Metcon:
10,9,8,7,6,5,4,3,2,1
KB Swings
Goblet Squats
Burpees

Monday, June 24th

Skill Work:
10 Minutes HSPU and hand stand holds, and handstand walking skill work

Oly:
Every 30 seconds for 7 Minutes
Snatch 1

Metcon:
5 Rounds
5 Power Snatches 115 / 75
10 Pull-ups
20 Double Unders

Reminder, we're testing our Back Squat 1RMs tomorrow.

Saturday, June 22nd

Hatch Squat 10.2
Back Squat
5 @ 60%
5 @ 65%
5 @ 70%
5 @ 75%

Oly:
Power Clean + Push Press + Push Jerk + Split Jerk

Metcon:
"Nasty Girls"
3 Rounds
50 Squats
7 Muscle-ups
10 Hang Power Cleans (135/95)

Friday, June 21st

Oly:
15 minutes of
3 Position Power Snatches (high hang, above knees, from the ground)
- work up to a moderately heavy set. If you are dropping the bar between reps, the weight is too heavy.

Strength:
Push Press 5

Metcon:
21 - 15 - 9
Push Presses 115/80
Pull-ups

Thursday, June 20th

Oly:
Every 30 seconds for 7 minutes
1 Power Clean @ 80% of 1RM

Strength:
Deadlift 3

"Running Christine"
3 Rounds
400m Run
12 Bodyweight Deadlifts
21 Box Jumps

Wednesday, June 19th

Hatch Squat 10.1
This is a deload week. Everything should feel fast, light, and easy. We'll be testing our 1RMs next Tuesday.

Back Squat
5 @ 60%
5 @ 65%
5 @ 70%
5 @ 75%

Strength:
Thruster 3

Metcon:
5 Rounds
6 Thrusters (85/135)
12 Bar-hop Burpees

Tuesday, June 18th

Oly:
Hang Snatch 2


Strength:
Press 5

Metcon:
21 - 15 - 9
KB Snatch L
KB Snatch R
Pull-ups

Monday, June 17th

Oly:
Power Clean 2

Metcon:
20 minutes of Death by Power Clean & Front Squat (95/65)
1st minute: perform 1 Power Clean
2nd minute: perform 2 Front Squats
3rd: perform 3 Power Cleans
4th: 4 Front Squats
...
Until failure
then restart at rep 1 until the 20 minute time cap.

Cash Out:
3 x 10 x GHRs
3 x 10 x GHD Sit-ups
3 x 10 c CTB Pull-ups

Saturday, June 15th

Oly:
Hang Snatch + Snatch + OHS

Hang Clean + Clean + Jerk

Metcon:
3 Rounds
400m Run
21 Wallballs
12 CTB Pull-ups

Metcon 2:
50 DUs
10 HSPUs
40 DUs
8 HSPUs
30 DUs
6 HSPUs
20 DUs
4 HSPUs
10 DUs
2 HSPUs

Friday, June 14th

Warm-up
3 Rounds
10 HSPUs
10 Strict Pull-ups
20 Pistols

Strength:
Push Press 2 (from the ground, not out of a rack)

"Jack"
AMRAP in 20
10 Push Presses 115/75
10 KB Swings 53/35
10 Box Jumps 24/20

Thursday, June 13th

Hatch Squat 9.2
1 x 5 @ 65%
3 x 5 @ 75%

Oly:
Every minute for 12 minutes
Hang Clean + Front Squat 1

Metcon:
3 Rounds
20 DB Squats
40 Mountain Climbers (20L/20R)
20 Toes to Bar

Wednesday, June 12th

Warm-up:
3 Rounds
50ft Prowler Push
1 L-Sit Rope Climb
10 Ring Dips

Strength:
5 Weighted Pull-ups
-alternated with
5 Weighted Push-ups

Metcon:
4 rounds
400m Run
10 Burpees
- rest 90 seconds

Tuesday, June 11th

Gymnastics:
2 Rounds
20 Pistols
15 Pull-ups
10 HSPUs

Oly:
15 minutes of Snatch doubles, up to 80% of your Snatch 1RM, then perform 5 heavy singles @ 85-95% of your Snatch 1RM

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

Monday, June 10th

Skill:
3 Rounds
Max Strict HSPUs + Max Kipping HSPUs
Max CTB Pull-ups

Hatch Squat 9.1
Back Squat
5 @ 60%
3 @ 70%
2 @ 80%
2 @ 90%
1 @ 95%

Metcon:
"Venom 2"
30 - 20 - 10
Thrusters 95 / 65
Burpees
Wallballs

Saturday, June 8th

Skill Work:
10 minutes of:
free standing handstand holds, handstand walking, and L-sit Rope Climbs

Oly: 
Using 80% of your 1RM Clean and Jerk:
On the minute for 5 minutes
2 Clean & Jerks
- rest 2 minutes
with 80% of the weight used above
AMRAP in 2
Max rep Clean & Jerks

Metcon:
800m Run
30 "Squat" Snatches
800m Run

Pick a weight that is heavy, but not so heavy that you are missing reps or resting more than a few breaths between reps. Don't go heavier than 135/95. Good luck.

Friday, June 7th

Hatch Squat 8.2
Back Squat
2x5 @ 65%
3x5 @ 70%

Strength:
Hex Bar Deadlift 3

Metcon:
21 – 15 – 9
Deadlifts 225/155
Pull-ups

Thursday, June 6th

Oly:
Power Snatch 2

Metcon:
4 Rounds
10 Power Snatches 95/65
20 Wallballs
30 Double Unders

After Party:
3 Rounds
Max HSPUs
250m Row, all out sprint!
- rest 2 minutes

Wednesday, June 5th

Skill Work:
3 Rounds
10 Pull-ups
10 HSPUs
10 Pistols

Oly/Strength:
Power Clean 3 + Push Press 3

Metcon:
3 Rounds
400m Run
21 KB Swings
12 Push Presses

Tuesday, June 4th

Skill Work:
HSPUs, free-standing handstand holds, handstand walks.

Hatch Squat 8.1
Back Squat
5 @ 65%
5 @ 70%
5 @ 75%
5 @ 80%

"The Garage"
3 Rounds
10 Pull-ups
10 Front Squats 135 / 95
10 Burpees

or

"The Monster Garage"
3 Rounds
10 CTB Pull-ups
10 Front Squats 165 / 105
10 Burpees

Monday, June 3rd

Oly:
Snatch
15 Minutes of heavy singles. Don't try to PR today. Try to get in 7+ reps at 85%+ of your 1RM Snatch

Strength/Conditioning:
"Bear Complex"
7 sets of the sequence:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

After Party:
3 Rounds
400m Row
Max Unbroken CTB Pull-ups
- rest 60 seconds

Saturday, June 1st

Hatch Squat 7.2
4 @ 70%
4 @ 75%
4 @ 80%
4 @ 85%

Partner WOD
10 Thrusters 135 / 95
50 Double Unders
8 Thrusters 
40 Double Unders
6 Thrusters
30 Double Unders
4 Thrusters
20 Double Unders
2 Thrusters
10 Double Unders


Team WOD
30 Deadlifts 225/135
30 Box Jumps
30 Push Presses 145/95
30 Burpees

WOD details will be explained in class.

Friday, May 31st

Warm Up:
3 Rounds
5 Strict Ring Dips
5 Kipping Ring Dips
10 KB Snatches (5L/5R)
10 Pistols (5L/5R)

Strength:
Deadlift 3x3

Metcon:
3 Rounds
400m Run
30 KB Swings
20 Pull-ups
10 HSPUs

Thursday, May 30th

Oly:
Snatch 3,3,2,2,1,1,1 (Before Class)

Power Clean 3,3,2,2,1,1,1 (In Class)

Metcon:
"The Chief”

5 Rounds
AMRAP in 3 minutes:
3 Power Cleans (135/95)
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of five 3 minute cycles.

Wednesday, May 29th

Hatch Squat 7.1
Back Squat
5 @ 70%
5 @ 80%
2 @ 85%
3 @ 90%
1 @ 100%

Metcon:
AMRAP in 10
1 Front Squat
1 Push Press
1 Bar Hop Burpee
2 Front Squats
2 Push Presses
2 Bar Hop Burpees
3,3,3
4,4,4
...

Tuesday, May 28th

Oly:
Every :30 for 7 Minutes (15 total)
Power Clean & Jerk

"Fight Gone Bad" - ish

3 Rounds
1 min Wall-balls (20/14)
1 min KB Swings (53/35)
1 min Box Jumps
1 min Push Presses (75/55)
1 min Row (Calories)
1 min Rest

Monday, May 27th

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Saturday, May 25th

Oly/Strength:
3 Power Cleans + 3 Push Presses

Metcon 1:
100 Double Unders
50 DB Snatches, alternating arms
30 Pistols

Metcon 2:
AMRAP in 7
Burpee Muscle-ups
- or
AMRAP in 5
Burpee Pull-ups

Friday, May 24th

Strength:
Hang Snatch 2

Metcon:
7 Rounds
7 Power Snatches (95/65)
7 Overhead Squats
7 Toes to Bar

After Party:
6 x 50ft Prowler Pushes

Thursday, May 23rd

Oly:
On the Minute for 5 minutes
Hang Clean + Clean + Front Squat @ 75% of Clean 1RM

Hatch Squat 6.1
Back Squat
4 @ 75%
4 @ 80%
4 @ 80%
4 @ 80%



Metcon:
"Jackie"
1000m Row
50 Thrusters 45/35
30 Pull-ups

Wednesday, May 22nd

Skill:
3 Rounds
5 Touch-and-go Snatches (95+/65+)
10 CTB Pull-ups
50ft Prowler Push


Strength:
50 ft Farmer's Walk

Metcon:
AMRAP in 10
1 Wallball
1 KB Swing
1 Burpee
2 Wallballs
2 KB Swings
2 Burpees
3,3,3
4,4,4
etc

Tuesday, May 21st

Oly:
Every 30 seconds for 3 Minutes
1 Power Snatch @ 75% of 1RM

Every 30 seconds for 3 Minutes
1 Power Clean & Push Jerk @ 75% of 1RM

Strength:
Bench Press 8

Metcon:
21 - 18 - 15 - 12 - 9
Push-ups
Sit-ups
50 ft Walking Lunges

Monday, May 20th

Hatch Squat 6.1
Back Squat
6 @ 70%
6 @ 80%
3 @ 90%
2 @ 95%

Strength:
Thruster 3

Metcon:
"Fran"
21 - 15 - 9
Thrusters (95/65)
Pull-ups

Saturday, May 18th

Strength:
Deadlift 5

Metcon:
4 Rounds
10 Deadlifts 225 / 155
20 Push-ups
30 Double Unders
400m Run

Friday, May 17th

Oly:
Clean & Jerk
8x1 @ 80% of 1RM

Hatch Squat 5.2
Back Squat
6 @ 65%
6 @ 75%
6 @ 80%
6 @ 80%

Metcon:
10,9,8,7,6,5,4,3,2,1
Front Squats 115/85
CTB Pull-ups

Thursday, May 16th

Strength:
Power Snatch 2 + Overhead Squat 2

Metcon:
"Jeremy"
21 - 15 - 9
Overhead Squats
Burpees

Metcon 2:
400m Run
1000m Row
400m Run

Wednesday, May 15th

Skill:
2 Rounds
1 L-sit Rope Climb
5+ Strict HSPUs
10 Pistols (5L/5R)


Strength:
Press 5

Metcon:
AMRAP in 10
5 Toes to Bar
7 DB Push Presses
9 Box Jumps

After Party:
3 x 250m Row Sprint
- rest 2-3 minutes between attempts

Tuesday, May 14th

Hatch Squat 5.1
Back Squat
8 @ 65%
6 @ 75%
4 @ 85%
4 @ 90%

Oly:
Clean 2
- Aim for 5 doubles over 80% of 1RM

Metcon:
5 Rounds
5 Cleans 155/105
10 Pull-ups
15 Wallballs

Monday, May 13

Skill:
3 Rounds
Max CTB Pull-ups
10 Barbell OH Walking Lunges 95/65
10 Ring Dips

Oly:
On the minute for 8 minutes
1 "Squat" Clean + 3 Split Jerks

Metcon:
400m Run
10 Split Jerks
400m Run
10 Split Jerks
400m Run
10 Split Jerks
400m Run

- Go heavy! 135-165 / 85-105

Saturday, May 11th

Hatch Squat 4.2
Back Squat
8 @ 65%
8 @ 70%
8 @ 75%
8 @ 80%

5 Rounds
3 Power Cleans - AHAP (as heavy as possible)
1 Rope Climb
30 Double Unders

2009 CrossFit Games Event 5
"The Couplet"
3 Rounds
30 Wallballs 20/14
30 Hang "Squat" Snatches 75/45

Friday, May 10th

Oly:
On the minute for 10 minutes
1 Snatch @ 80-85% of 1RM

Skill Work:
20 Turkish Get-ups (10L/10R)

Strength:
Push Press 3

Metcon:
3 Rounds
400m Run
15 Push Presses (95/65) - try to go unbroken
10 Burpees

Thursday, May 9th

Skill:
3 Rounds
1 L-sit Rope Climb
5 Strict HSPUs (on paralettes if you can)

Oly:
On the Minute for 10 Minutes
1 Power Clean @ 80-85% of 1RM


Strength:
Hex Bar Deadlift 3

Metcon:
"Christine"
3 Rounds
500m Row
12 Bodyweight Deadlifts
21 Box Jumps

Wednesday, May 8th

Hatch Squat 4.1
Back Squat
8 @ 65%
8 @ 70%
6 @ 80%
6 @ 85%

Strength:
Front Squat 5

Metcon:
3 rounds
21 Thrusters (95/65)
15 KB Swings
12 Toes to Bar
9 Burpees

Tuesday, May 7th

Oly:
From Blocks (bar at or just above knee height)
Snatch + Snatch + OHS
- work on speed under the bar

Snatch 1
5-8 reps > 80% of 1RM

Metcon:
15 Min. AMRAP
Snatch Ladder
5 Pull Ups
10 Push Ups
15 Squats

– one snatch to begin first round, two to begin second, three to begin third, etc. As heavy as possible.

Monday, May 6th

Skill:
3 Rounds
5+ CTB Pull-ups
Max strict HSPUs
10 Pistols

Oly:
Clean & Jerk 1

Metcon:
"Grace"
30 Clean & Jerks

Saturday, May 4th

10 Minutes to establish a 1RM Snatch

- rest 5 minutes

10 Minutes to establish a 1RM Clean&Jerk

- rest 5 minutes

3 Rounds
7 Muscle-ups
400m Run

- rest 5 minutes

3 Rounds
10 Wallballs
10 Burpee Pull-ups
20 KB Swings

Friday, May 3rd

"Nutts"
10 Handstand push-ups
15 Deadlifts (250/165)
25 Box jumps (30"/24")
50 Pull-ups
100 Wallballs
200 Double-unders
400m run with a 45lb plate

Thursday, May 2nd

Hatch 3.3
Back Squat
10 @ 60%
10 @ 65%
8 @ 70%
8 @ 75%

Strength:
Barbell Lunge 12 (6L / 6R)

Metcon:
"Elizabeth"
21 - 15 - 9
Cleans
Ring Dips

Wednesday, May 1st

Skill:
3 Rounds
1 L-sit Rope Climb
10 Ring Dips
10 Pistols (5L/5R)

Strength:
Press 3x6

Metcon:
7 Rounds
7 Push Presses
7 Toes to Bar
21 Double Unders

Tuesday, April 30th

Skill Work:
3 Rounds
10 HSPUs
15 Pull-ups

Oly:
10 Minutes of
Power Snatch + OHS skill work

Metcon:
15 Rounds
1 Power Snatch
5 Bar-hop Burpees

Monday, April 29th

This week's squat schedule:
Monday, April 29th
Squat in Class

Thursday, May 2nd
Squat before Class
 

Skill Work:
3 Rounds
Max Pull-ups (up to 15)
5 Hang Snatches @ 50% of 1RM

Hatch Squat 3.1
Back Squat
8 @ 65%
8 @ 70%
6 @ 80%
6 @ 85%

Metcon:
"Air Force WOD"
20 Thrusters (95/65)
20 SDHPs
20 Push Jerks
20 Overhead Squats
20 Front Squats
- 4 burpees on the minute, every minute.

Saturday, April 27th

Oly / Strength:
2 Power Cleans + 2 Push Presses

Clean Complex:
OTM 7
Clean + Hang Clean + Front Squat + Jerk

Metcon 1:
3 Rounds
7 Squat Clean Thrusters
14 Burpee Lateral Box Jumps

Metcon 2:
3 Rounds
7 HSPUs
14 Pull-ups

Friday, April 26th

Hatch Squat 2.2:
Back Squat
10 @ 60%
8 @ 70%
8 @ 75%
8 @ 80%


Strength / Oly:
1 Snatch + 2 Overhead Squats

Metcon:
"Nancy"
5 Rounds
400m Run
15 Overhead Squats

Thursday, April 25th

Oly:
On the Minute for 10 Minutes
2 touch-and-go Power Cleans
- work on your landing position. Don't go up in weight if you aren't catching the bar with the same foot position you would squat with.

Strength:
Deadlift 3x3

Metcon 1:
5 Rounds
5 Deadlifts
10 Burpees

Metcon 2:
3 Rounds not for time
Max Pull-ups
10 Evil Wheels

Wednesday, April 24th

Skill:
2 Rounds
Max Strict HSPUs + Max Kipping HSPUs
10 Pistols
10 Strict Piked Toes to Bar

Oly:
10 Minutes of
Clean & Jerk Practice
- then
On the minute for 7 minutes
1 Power Clean & 2 Split Jerks

Metcon:
10,9,8,7,6,5,4,3,2,1
DB Clean & Jerks
50ft run
10 Goblet Squats
50ft run

Tuesday, April 23rd

Skill Work:
2 Rounds
10 OHS
10 HSPUs
15 Pull-ups
 
Hatch Squat2.1

Back Squat
10 @ 60%
8 @ 65%
6 @ 70%
6 @ 75%
6 @ 80%

Metcon:
15 Front Squats (95/65)
400m Run
15 Push Presses
400m Run
15 Thrusters
400m Run
15 Push Presses
400m Run
15 Front Squats

Monday, April 22nd

We'll be Squatting in Class this Tuesday, and before/after class on Friday

Oly:
Every 30 seconds for 4 minutes (9 reps)
1 Hang Snatch @ 75% of Snatch 1RM
 
"Filthy Fifty"

50 Box Jumps
50 Jumping Pull-ups
50 Kettlebell Swings (25/35 pounds)
50 Walking Lunges
50 Knees to Elbows
50 Push Press, (35/45 pounds)
50 Good Mornings (45/35 pounds)
50 Wall Ball Shots, (14/20 pound ball)
50 Burpees
50 Double-Unders

Saturday, April 20th

Skill Work:
HSPUs & Freestanding Handstand Holds

Hatch Squat 1.2

Back Squat
1x10 @ 60%
1x8 @ 65%
1x8 @ 70%
1x8 @ 75%

Front Squat
1x5 @ 60%
1x5 @ 65%
1x5 @ 70%
1x5 @ 70%

Metcon:
Row 500m
21 Double KB Push Presses
21 Toes to Bar
Row 500m
15 Double KB Push Presses
15 Toes to Bar
Row 500m
9 Double KB Push Presses
9 Toes to Bar

Friday, April 19th

Warm-up:
10+ minutes of Snatch specific mobility work. 

Oly:
On the Minute for 12 Minutes
Snatch Pull + Snatch + Snatch

Metcon:
10 Presses
15 Overhead Squats
20 Push Presses
25 Front Squats
30 Push Jerks
35 Back Squats

Use the heaviest weight you think you can strict press 10x in 1-2 sets, up to 115/75

Thursday, April 18th

Oly:
Power Clean & Jerk (split)
10 @ 65-80% of C&J 1RM

Strength:
Press 3, 3, 2, 2, 1, 1, 1

Metcon:
21 - 15 - 9
Push Presses
Pull-ups
Box Jumps

Wednesday, April 17th

For the next 12 weeks we are going to be running a modified Hatch Squat Program. This will involve squatting twice a week, often doing back and front squats in the same day. Every Monday I will list what days that week we are squatting, and if you are squatting in class (like today), or if you need to come early (or stay late) to squat before/after class (like this Saturday).

It is MUCH more important that you squat deep, fast, explosively, and with good technique, than it is to go heavy. Some days will be light and easy, other days will be very hard. Please don't go heavier than the listed percentages.

If you don't know your Back Squat 1RM, assume it is 20% than your recent heavy 3x6 back squat working weight. (so in my case, 290 x 1.2 = 348). It is smarted to round down 5-10% than it is to go too heavy.

Skill:
2 Rounds
15 Pull-ups
Max Strict Ring Dips (weighted if you can do 10+)
50 ft Prowler Push
50 ft Bear Crawl

Back Squat:
(warm-up, obviously)
1x10 @ 60% of Squat 1RM
1x8 @ 70%
1x6 @ 75%
1x4 @ 80%


Metcon:
4 Rounds
10 Back Squats (135 / 95)
15 Burpees
400m Run

Tuesday, April 16th

Skill:
3 Rounds
10 HSPU
15 Pull-ups
20 KB Snatches

Strength:
Deadlift + Hang Power Clean + Push Jerk 1

Metcon:
"DT"
5 Rounds
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Monday, April 15th

FYI:
We'll be squatting on Wednesday and Saturday this week. Details on the 12 week squat cycle will be posted Tuesday evening. 

Oly:
2 Hang Cleans + 1 Jerk
7 sets @ 65%-80% of 1RM C&J
Start at 65%, and only go heavier when technique is solid.

Strength:
Bench Press 3x5

"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

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

Saturday, April 13th

Reminder:
NO 11am class today!
We'll be in CF South Philly cheering on our competitors at the Festivus Games.

Strength:
Push Press 5

Metcon:
AMRAP in 10
7 Thrusters
7 Box Jumps
7 Hollow Rocks

After Party:
400m Run
5 minutes rest
400m Run

Friday, April 12th

Skill:
3 Rounds
5 HSPUs
10 Pull-ups
15 OHS

Strength:
Barbell Lunge 12 (6L / 6R)

Metcon:
5 Rounds
10 Toes to bar
10 1 Arm KB Swings (5L/5R)
10 Burpees

Thursday, April 11th

Skill:
3 Rounds
1 Rope Climb
10 HSPUs
50ft Prowler Push

Oly:
Hang Snatch 2

Metcon:
4 Rounds
7 Hang Snatches
14 Pull-ups

Wednesday, April 10th

Oly:
Power Clean & Push Jerk
@ 75% of Max C&J
1 rep every 30 Seconds for 3 minutes (7 reps)
- rest 2 minutes
AMRAP in 2 minutes

Strength:
Hex Bar Deadlift 5 (Fast, not maximally heavy)

Metcon:
400m Run
30 KB Swings
30 Push-ups
20 KB Swings
20 Push-ups
10 KB Swings
10 Push-ups
400m Run

Tuesday, April 9th

Skill Work:
2 Rounds
10 HSPUs
15 Pull-ups
15 GHDSUs
20 Pistols (10L / 10R)

Strength:
Front Squat 3x3

Metcon:
4 Rounds
30 Double Unders
20 Wallballs
10 Front Squats (115 / 80)

Monday, April 8th

Oly:

2 Hang Cleans + 1 Jerk
2 @ 65% of 1RM Clean & Jerk
2 @ 70%
2 @ 75%
2 @ 80%

Strength:
Press 3x5

Metcon:
3 Rounds
500m Row
21 Burpees
400m Run

Saturday, April 6th

Strength:
Power Clean 2
-3 HSPU between sets

Metcon 1:
10 Rounds
3 Power Cleans (135 / 95)
6 Push-ups
9 Squats

Metcon 2:
3 Round Sprint
5 Burpees
10 Toes to Bar
15 Wallballs

Metcon 3:
Row
Max meters in 2 minutes

Friday, April 5th

Strength:
Thruster 3

Metcon:
CrossFit Games Open 13.5
4 Minute AMRAP of:
15 Thrusters, 100#/65#
15 Chest-To-Bar Pullups

If 90+ reps are performed, this becomes an 8-Minute AMRAP.

If 180+ reps are performed, this becomes a 12-Minute AMRAP.

continuing until you do not complete 90 reps.

Thursday, April 4th

Oly:
Snatch 7x1 @ 85% of 1RM

Strength:
50 ft Farmer's Walk

Metcon:
7 Rounds
7 Single Arm KB Swings L
7 Single Arm KB Swings R
7 Ring Dips
21 Double Unders

Wednesday, April 3rd

Oly:
Power Snatch 1 + OHS 2

Strength:
Back Squat 10

Metcon:
AMRAP in 12
10 Burpees
15 Wallballs
20 Lunges

Tuesday, April 2nd

Skill Work:
3 Rounds
5 HSPUs
5 Pistols L
5 Pistols R
2 Rope Climbs

Oly:
On the minute for 10 minutes
1 Power Clean & 2 Split Jerks

Metcon:
4 Rounds
10 Shoulder-to-Overhead
10 Toes to Bar
10 Box Jumps (step off)

Monday, April 1st

Oly:
Every 30 seconds for 4 minutes (9 reps)
Hang Snatch @ 70-80% of 1RM

Strength:
Deadlift 5

Metcon:
AMRAP in 20
5 Deadlifts
5 Pull-ups
10 Push-ups
15 Squats

Saturday, March 30th

Oly:
1 Clean + 2 Front Squats + 1 Push Jerk

Metcon:
"Helen"
3 Rounds
400m Run
21 KB Swings
12 Pull-ups

Friday, March 29th

CrossFit Games Open 13.4
Complete as many reps as possible in 7 minutes following the rep scheme below:
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Thursday, March 28th

Strength:
On the minute for 10 minutes
Power Snatch + Overhead Squat + Snatch

Metcon:
3 Rounds
7 Snatches
14 Pistols
21 Wallballs

Wednesday, March 27th

Strength:
Back Squat 3x6

Metcon:
AMRAP in 12
10 DB Squat Clean Thrusters (45 / 35)
10 Box Jumps (24 / 20)
10 Sit-ups

After Party:
3 Rounds
2 Rope Climbs
300m Row
-rest 90 seconds

Tuesday, March 26th

Skill Work:
2 Rounds
10 Pistols L
10 Pistols R
10 KB Clean & Jerks L
10 KB Clean & Jerks R
10 Double KB Clean & Jerks

Oly:
On the Minute for 10 minutes
Power Clean + Front Squat + Clean 1

Metcon:
3 Rounds
7 Cleans
14 L-sit Pull-ups
21 Double Unders

Monday, March 25th

Oly:
10 sets, light to heavy, work on speed
Power Snatch + Overhead Squat + Snatch Balance

Metcon:
Push Press 5

Strength:
20 - 15 - 10 - 5
Push Presses
Burpees
Toes to Bar

Saturday, March 23rd

Strength:
Hex Bar Deadlift 3

Friday, March 22nd

CrossFit Games Open 13.3
12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups

Then...

Practice your gymnastics weakness.

Thursday, March 21st

Oly:
Every 30 seconds for 7 minutes
Snatch 1

Metcon:
21 - 15 - 9
Power Snatches (95/65)
Pull-ups

After Party:
500m Row
- Rest 2:00
400m Row
- Rest 1:30
300m Row
- Rest 1:00
200m Row
- Rest :30
100m Row

Wednesday, March 20th

Skill:
10 minutes, at a relaxed pace of:
1 Rope Climb
5 HSPUs
10 Pistols

Strength:
Clean & Press 3x5
(so Clean & Press, Clean & Press, Clean & Press, Clean & Press, Clean & Press)
- Practice both "squat" cleans and power cleans.
- STRICT presses

Metcon:
AMRAP in 14
7 Toes to Bar
7 Push Presses
14 KB Swings
21 Double Unders

Tuesday, March 19th

Oly:
Hang Snatch + Snatch Balance
10 minutes to build to a heavy set, 3x1 @ 80% of heavy set

Strength:
Back Squat 3

Metcon:
3 Rounds
500m Row
25 Burpees
20 Air Squats
15 Push-ups
10 Evil Wheels
5 Man Makers

Monday, March 18th

Oly:
Power Clean + Front Squat + "Squat" Clean + Jerk
- take 20 minutes to build up to a heavy set 

Metcon:
15 - 10 - 5
Ground to Overhead @ 65%
CTB Pull-ups

After Party:
5 Rounds
200m Row Sprint
- rest 60 seconds

Saturday, March 16th

PreGame:
2-3 Rounds, not for time of:
1 Power Snatch, 50% of 1RM
2 OHS, 50% of 1RM snatch
3 CTB Pull-ups
4 HSPUs 
5 Wallballs
6 KB Swings, 70/53
10 GHD Sit ups
30 Double Unders

Oly:
12 minutes of
Hang Snatch + Snatch
Work up to a heavy, but perfect set

Strength:
OTM 5 (on the minute for 5 Minutes)
5 Thrusters
OTM 5
3 heavier Thrusters
OTM 5
1 very heavy Thruster

Metcon:
15-10-5
Overhead Squats
Wallballs
Toes to Bar

-This is a SPRINT!

Friday, March 15th

Metcon:
AMRAP in 10
5 Shoulder to Overheads
10 Deadlifts
15 Box Jumps

After Party:
Gymnastic skill work.
Pick two movements you need improvement on, and alternate between them for 10 minutes.

Thursday, March 14th

Strength:
Bench Press 3x5
- Keep these light and fast.

Metcon:
7 Rounds
7 Hollow Rocks
7 DB Snatch L
7 DB Snatch R
7 CTB Pull-ups

After Party:
500m Row
- Rest 2:00 400m Row
- Rest 1:30 300m Row
- Rest 1:00 200m Row
- Rest :30 100m Row


Concentrate on keeping an upright chest and a flat back.

Wednesday, March 13th

Oly:
7-10x, from light to heavy
1 Power Snatch + 1 Overhead Squat + 1 Snatch

Strength:
Front Squat 3

Metcon:
AMRAP in 10
1 Front Squat
1 Push Press
1 Burpee
2 Front Squats
2 Push Presses
2 Burpees
3,3,3
4,4,4
...

Tuesday, March 12th

Skill Work:
3 Rounds
1 Rope Climb
Nose and Toes Handstand Hold
20 Pistols (10L/10R)


Oly:
On the Minute for 10 Minutes
Power Clean 3

Metcon:
10,9,8,7,6,5,4,3,2,1
Wallballs
KB Swings
Box Jumps

After Party:
50 Double Unders
10 KB Snatches (5L/5R)40 Double Unders
8 KB Snatches (4L/4R)30 Double Unders
6 KB Snatches (3L/3R)20 Double Unders
4 KB Snatches (2L/2R)10 Double Unders
2 KB Snatches (1L/1R)

Monday, March 11th

Warm-up / Skill:
400m Run
- then
3 Rounds
10 Pistols L
10 Pistols R
1 Rope Climb

Strength:
Back Squat 3x6

Metcon:
20, 15, 10, 5
Front Squats (95 / 65)
Pull-ups

Saturday, March 9th

Oly:
On the Minute for 10 Minutes
Clean Pull + Clean + Jerk + Jerk

Metcon 1:
AMRAP in 8
6 Deadlifts
6 HSPUs

Metcon 2:
3 Rounds
15 Pull-ups
15 Box Jumps
15 Wallballs

Friday, March 8th

Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75/45 pound Snatch, 30 reps
30 Burpees
135/75 pound Snatch, 30 reps
20 Burpees
165/100 pound Snatch, 30 reps
10 burpees
210/120 pound Snatch, as many reps as possible.

Check your email. You should have received my thoughts/notes/strategy late Wednesday night. Pace your burpees! One every 3-5 seconds is the fastest you may go. This is a 17 minute workout. 

Thursday, March 7th

Oly:
Power Snatch

10 singles, up to, but not over 80% of your 1RM.
Don't be stupid and go heavy today.
This is 100% skill work, and every rep must be fast and easy.
Improve your footwork.
Move your feet fast.
Get UNDER the bar faster.

Oly 2:
Split Jerk 2

Metcon:
3 Rounds
10 Pull-ups
10 Single Arm KB Swings L
10 Single Arm KB Swings R
300m Row SPRINT!
- Rest 2 minutes between Rounds

Wednesday, March 6th

Skill:
3 Rounds
Max Kipping HSPU
1 Rope Climb
10 KB Snatch L
10 KB Snatch R

Strength:
Press 5

Metcon:
AMRAP in 12
15 Wallballs
10 Box Jumps
5 Toes to Bar

Tuesday, March 5th

Oly:
10 "Squat" Cleans
 - Chase technical perfection, and don't go over 80% of you 1RM

Strength:
Front Squat 3

Metcon:
3 rounds
20 KB Swings (70/45)
15 Thrusters (95/65)
10 CTB Pull Ups

Monday, March 4th

Skill Work:
3 Rounds
Max Strict Pull-ups
Max Pistols L
Max HSPUs
Max Pistols R


Oly:
On the Minute for 8 Minutes
3 Power Snatches

Metcon:
5 Rounds
7 Power Snatches
10 Bar-hop Burpees

Saturday, March 2nd

Oly:
5 x Touch-and-go Snatches
Chase speed. These should be done in under 20 seconds

5 x Touch-and-go Power Clean & Push Jerks
Also sub :20

Metcon 1:
3 Rounds
10 Push Presses (155/105)
20 KB Swings (55/35)
30 Double Unders

Metcon 2:
3 Rounds
10 Power Snatches (95 / 65)
20 Wallballs (20/14)

- everything unbroken and fast.

Friday, March 1st

Skill Work:
Rope Climbs

Strength:
Every minute on the minute for 10 minutes:
Perform 5 Pull-ups

Elite:  L-Pull ups
Advanced:  Strict and/or weighted.
Intermediate:  Kipping
Beginner:  Band assisted

Metcon:
Partner workout
3 rounds of:
500 meter row
Front Squat (95 / 65)

Partner #1 rows 500 meter while partner #2 performs as many Front Squats as possible.  Then they switch.

Thursday, February 28th

Skill Work:
Pistols
False Grip Pull-ups

Strength:
Power Clean 2

Metcon:
"Power Elizabeth"
21 - 15 - 9
Power Cleans @ 60%
Ring Dips

After Party:
Airdyne Intervals
4 Rounds
1 min on
2 min rest

Wednesday, February 27th

Strength:
Back Squat 3x6

Metcon:
10 Rounds
every 2 minutes perform:
10 Wallballs
10 KB Swings
10 Burpees

After Party:
3 Rounds
500m Row
Max Push Presses (135/95)
- rest 90 seconds between rounds.

Tuesday, February 26th

Skill:
Pistols, Candlestick Rolls, Free-standing Handstand Holds for max time.

Oly:
Snatch 1
You have 15 minutes.  Make it happen.

Metcon:
9,8,7,6,5,4,3,2,1
Power Snatches
Box Jumps

Monday, February 25th

Oly:
Clean + Hang Clean (above knee) + High Hang Clean + 1 Jerk
2 @ 75% of Clean & jerk 1RM
2 @ 80%
2 @ 85%
2 @ 90%
2 @ 95%

Strength:
Deadlift 3x3

Metcon:
5 Rounds
5 Deadlifts
10 Pull-ups
15 push-ups
20 Squats

Saturday, February 23rd

Skill Work:
Gymnastics skills
Work on what you need to be better at for 15 minutes
Muscle-ups, Handstand Walks, HSPUs, Pistols, etc

Oly:
Power Snatch 1 + Overhead Squat 3

Metcon:
3 Rounds
400m Row
15 Overhead Squats (95/65)
10 touch-and-go Box Jumps (24/20)

-Rest 5 minutes

3 Rounds
200m Row
10 Front Squats (95/65)
5 Lateral Burpee Box Jumps (24/20)

Friday, February 22nd

Oly:
On the Minute for 10 Minutes
Clean 2 + Jerk 1

Metcon:
5 Rounds
5 Cleans
10 Pull-ups
25 Double-unders

After Party:
4 Rounds
Max HSPUs
250m Row
-90 second rest

Thursday, February 21st

Oly:
Hang Snatch + Snatch
7 heavy sets

Strength:
Back Squat 3x6

Metcon:
4 Rounds
In 3 Minutes
250m Row
20 Burpees (yes, 20, not 15)
Max Rep KB Swings

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

Wednesday, February 20th

Oly:
Front Squat + Push Jerk + Front Squat + Split Jerk
Taken from a rack.
Work up to a heavy set.

Strength:
Thruster 3

Metcon:
AMRAP in 12
5 Thrusters (95/65)
10 Toes to Bar
15 Wallballs

Tuesday, February 19th

Skill:
Rope Climbs

Strength:
Every minute on the minute for 10 minutes:
Perform 5 Pull-ups

Elite: L-Pull ups
Advanced: Strict and/or weighted.
Intermediate: Kipping
Beginner: Band assisted

Metcon:
10,9,8,7,6,5,4,3,2,1
DB Snatch L
DB Overhead Lunges L
DB Snatch R
DB Overhead Lunges R
100ft Sprint

Monday, February 18th

Oly:
Clean + Hang Clean (above knee) + High Hang Clean + 1 Jerk
3 @ 80% of Clean & jerk 1RM
3 @ 85%
3 @ 90%

Oly 2:
On the Minute for 10 minutes
Hang Snatch 2

Metcon:
AMRAP in 15
10 KB Swings
10 Box Jumps
10 Ring Dips

Skill Work:
7:30 gymnastics class if you can, Pistols and HSPUs if you can't.

Saturday, February 16th

Oly:
Snatch from blocks (just above knee)
5×2 – heavy but perfect

Clean from blocks (just above knee) + 1 Push Jerk
5×2 – heavy but perfect

Metcon:
30 KB Swings
30 Wallballs
30 Toes to Bar
Row 500m
20 KB Swings
20 Wallballs
20 Toes to Bar
Row 250m10 KB Swings
10 Wallballs
10 Toes to Bar

Friday, February 15th

Oly:
On the Minute for 10 Minutes
Snatch Pull + Hang Snatch + Overhead Squat

Strength:
Back Squat 3

Metcon:
7 Rounds
7 Front Squats
7 CTB Pull-ups
7 Burpees

Thursday, February 14th

Watch this Kipping HSPU video. (4 minutes long)

Oly:
Power Clean
10 Singles - light to heavy - as your Deadlift warm-up

Strength:
Deadlift 5

Partner WOD:
4 Rounds
20 Side-by-side Medball Sit-ups
30 Deadlifts
40 Alternating Box Jumps
50 Walking Lunges

Wednesday, February 13th

Oly:
Split Jerk 2

Metcon:
AMRAP in 10
7 Shoulder-to-Overheads
7 Toes To Bar
14 Squats

After Party:
5 Rounds
300m Row
2 Rope Climbs

Tuesday, February 12th

Oly:
Snatch from Blocks (above knee) 7x2

Metcon:
5 Rounds (not 4)
5 HSPUs
10 Power Cleans (135 / 95)
15 Burpees
20 KB Swings (55 / 35)
25 Wallballs
- 3 Minute Rest between rounds

Monday, February 11th

Oly:
Clean + Hang Clean (above knee) + High Hang Clean + 1 Jerk
3 @ 75% of Clean & jerk 1RM
3 @ 80%
3 @ 85%

Strength:
Press 1

Metcon:
3 Rounds
15 Pull-ups
15 Push Presses (95/65)
15 Hollow Rocks

Skill:
3 x Max Strict HSPUs + Max Kipping HSPUs

Saturday, February 9th

Strength / Oly:
Sots Press 5x5

1 1/4 Front Squats 7x1

Metcon:
15 - 12 - 9
"Squat" Snatch (95/65)
CTB Pull-ups

Skill:
Gymnastics skill work

Friday, February 8th

Oly:
Snatch
7 heavy singles, all above 80% of 1RM

Strength:
On the Minute for 12 Minutes
1 Power Clean + 1 Front Squat + 1 Push Jerk

Metcon:
10 Rounds
10 Wallballs
10 KB Swings

Thursday, February 7th

Oly:
On the minute for 7 minutes
1 Power Clean & 2 Jerks

"Lynne"
5 Rounds
Max Rep Bodyweight Bench Press
Max Rep Pull-ups
- Rest 3 minutes between rounds

Cash Out:
500m Row

Wednesday, February 6th

Skill:
Work on 2 movements from yesterday's gymnastics skill test,
1) Your favorite movement (embrace your strengths)
2) Your biggest weakness (no explanation needed)

Strength:
Deadlift 4

Metcon:
AMRAP in 10
5 Deadlifts
10 Push-ups
15 Squats

Pain Tolerance:
Airdyne
3 Minute sprint

Tuesday, February 5th

Oly:
Snatch Pull 1 + Power Snatch 2

Metcon:
5 Rounds
25 KB Swings
10 Burpees
25 Double Unders

Rest 90 seconds between rounds

CrossFit Aspire Gymnastics Skills Baseline Test:
1 x Max Muscle-ups
1 x Max Strict HSPUs
1 x Max CTB Pull-ups
1 x Max Kipping HSPUs
1 x Max Rope Climbs
1 x Max Handstand walk for distance
1 x Max Pistols L
1 x Max Pistols R
1 x Max Strict Ring Dips

Rest for 60 seconds between movements.
Use today to assess which skills you need to work on.

Monday, February 4th

Oly:
Hang Clean + Clean + Jerk
4x1 @ 80% of 1RM
4x1 @ 85% of 1RM
4x1 @ 90% of 1RM

Strength:
Back Squat 3x6

Metcon:
2 Rounds
20 DB Overhead Walking Lunges R
15 Pull-ups
20 DB Overhead Walking Lunges L
15 Toes to Bar

Endurance:
Row
5 Rounds
1 Minute on
1 Minute rest

Saturday, February 2nd

Oly:
5X5 Unbroken Hang Power Snatches
- These sets should be performed as quickly as possible. Do not rest in the hang, try to perform all 5 reps as quickly as possible. Stand tall before lowering the weight.

Agility test:
5 Over-the-Box Jumps with alternating Lateral Hurdle Jumps
5-10-15-20m Shuttle Run
5 Over-the-Box Jumps with alternating Lateral Hurdle Jumps


Metcon:
100 Double Unders
30 Pullups
30 Front Squats (135/95)
30 Pullups
100 Double Unders

Friday, February 1st

Strength:
Power Clean 2

Metcon:
4 Rounds
8 Power Cleans
16 KB Swings
24 Wallballs
48 Double Unders

Skill Work:
Identify a skill-based weakness, and spend 10-15 minutes working on it.
Double-unders? Ring Dips(strict and/or kipping)? HSPUs? Rope Climbs? Handstands? Muscle-ups? Pistols? etc? You know what you need to work on. Get after it.

Thursday, January 31st

Oly:
On the Minute for 12 Minutes
Hang Snatch 2

Metcon:
20 - 15 - 10 - 5
DB Snatches
Push-ups
DB Goblet Squats
Calorie Row

After Party:
3 Rounds
15 Front Squats 95/65
250m Row SPRINT!
-rest 3 minutes between rounds

Wednesday, January 30th

Skill Work:
Pistols, Candlestick Rocks, and Candlestick Rock to Pistols.

Oly:
On the Minute for 7 Minutes
1 Power Clean & Push Jerk @ 80% of 1RM Clean & Jerk

Strength:
Press 3x6

Metcon:
AMRAP in 12
10 Pull-ups
10 Push Presses
10 Jumping Split Squats

Tuesday, January 29th

Oly:
High Hang Snatch 3, 3, 3, 3
Hang Snatch from knee 2, 2, 2, 2
Snatch 1, 1, 1, 1

Strength:
Back Squat 3x6

Metcon:
20-15-10-5
Front Squats (95/65)
Toes to Bar

Monday, January 28th

Oly:
Hang Clean + Clean + Jerk
3x3 @ 70% of 1RM
3x3 @ 75% of 1RM
3x3 @ 80% of 1RM

Strength:
Deadlift 3x3

Metcon:
21 - 15 - 9
Deadlifts (225/155)
Box Jumps

Skill Work:
Gymnastics class if you can, and if you can't:
5 Rounds
1 Rope Climb
Max Strict Ring Dips
- rest 60 seconds

If you competed this weekend, and you did all 4 WODs, take it very easy today. Come in, row a moderately paced 2k, spend 20-30 minutes stretching and foam rolling, maybe work on some gymnastic skills, and then GO HOME!

If you didn't get to do "Pulling Fran," and you want to do so today, go for it.

Saturday, January 26th

Advanced Class is cancelled today. We're up in Freehold, freezing our butts off.

Friday, January 25th

Oly:
Power Snatch
7x1 @ 80% of 1RM Power Snatch

Power Clean
7x1 @ 80% of RM Power Clean

Skill Work:
Wall Walks
HSPUs

Metcon:
30 Handstand Push-ups
40 Pull-ups
50 KB Swings
60 Sit-ups
70 Burpees

Don't forget, Advanced class is cancelled on Saturday. We'll be up in Freehold, competing in the Garage Games. 

Thursday, January 24th

Oly:
On the Minute for 7 Minutes, heavy
1 Power Clean + 2 Jerks (Power or Split)

"Bear Complex"
7 sets of the sequence:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

After Party:
5 Rounds
250m Row
2 Rope Climbs

Wednesday, January 23rd

Oly:
Snatch Pull + Snatch + Hang Snatch
10 sets, 60-90 seconds rest between complexes. 

Strength:
Split Jerk 2

Metcon:
6 Rounds
6 Burpees
12 Wallballs
18 Walking Lunges

Pain Threshold:
Airdyne
3 minutes, all out effort.

Tuesday, January 22nd

Skill:
Muscle Up Practice

Oly:
Clean 3, 3, 2, 2, 1, 1, 1

Metcon:
3 Rounds
7 Cleans
14 L-sit Pull-ups

Endurance:
Row @ 90% effort
5 x :60 on / :60 rest

Monday, January 21st

Oly:
Hang Clean + Clean + Jerk
4x2 @ 75% of 1RM
4x2 @ 80% of 1RM
4x2 @ 85% of 1RM

Metcon:
"Jack"
AMRAP in 20
10 Push Presses (115/80)
10 KB Swings (55/35)
10 Box Jumps 

Skill:
10 minutes of free standing hand stand holds and handstand walking practice

Saturday, January 19th

Start a metcon every 20 minutes:

Metcon 1:
On the Minute for 12 Minutes
Odd: 3 Power Cleans
Even: 40 Double Unders
 
Metcon 2:
On the Minute for 10 Minutes
Odd: 5 Deadlifts
Even: 10 Toes to Bar

Metcon 3:
On the Minute for 8 Minutes
Odd: 7 Thrusters
Even: 15 Box Jumps

Friday, January 18th

Oly:
Whatever you missed from earlier this week. If today is day 5 in a row, no Oly for you.

Metcon:
"Air Force WOD"
20 Thrusters
20 SDHPs
20 Push Jerks
20 Overhead Squats
20 Front Squats
- 4 burpess on the minute, every minute.

Skill / Weakness work:
Pick two of the following, base on greatest weakness...

A.  HSPU Endurance 
4 x Max Strict HSPU + Max Kipping HSPU

B.  Double Unders
10 x 20 unbroken reps

C.  Ring Dips
7 x 5 reps

D.  Rope Climbs
10 x 15' Rope Climbs

E.  L-Sits
10 x 12 seconds of L-sit hold

F:  Toes To Bar
10 x 6 unbroken reps