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