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