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