Saturday, October 4th

OTM 20
Odd Minutes: Deadlift 2x50% of 1RM
Even Minutes: Strict Press 3x65% of 1RM
Aim to be a fast as possible!

6 Rounds
3 Deadlifts 275/175
2 Rounds of "Cindy"
1 Rope Climb

Tuesday, September 30th

We're posting the advanced/competitors WODs on the CrossFit Aspire and CrossFit DT1 websites now.

Click here for the WODs

Monday, September 29th

Skill:
3 x Max Strict HSPUs + Max Kipping HSPUs

Oly:
12 minutes of the Clean Complex
Hang Clean + Clean + Front Squat

OTM 7
Clean & Jerk x 1 @ 100-110% of clean complex weight

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

Saturday, September 27th

Oly:
In 8 minutes
Max Snatch

In 8 minutes
Max Clean & Jerk

Metcon 1:
3 Rounds
7 Power Snatches (115/80)
14 Pull-ups


Metcon 2:
3 Rounds
7 Power Cleans (185/125)
14 Toes to Bar

Friday, September 26th

Skill:
Overhead Squat 3

Strength:
Back Squat 8

Metcon:
800m Run
20 Shouldeer to Overheads (135/95)
20 Burpees
400m Run
10 Shouldeer to Overheads
10 Burpees

Extra Credit:
3 x Max Muscle-ups
or
5 minutes of the Outlaw Way Muscle-up Progression

Thursday, September 25th

Strength:
Shoulder Press 3x5

Metcon:
“Tabata This!”
Tabata Row
- Rest 1 minute
Tabata Squats
- Rest 1 minute
Tabata Pull-ups
- Rest 1 minute
Tabata Push-ups
- Rest 1 minute
Tabata Sit-ups

Extra Credit:
5-4-3-2-1
Rope Climbs
10-8-6-4-2
Pistols
50-40-30-20-10
Double-Unders

Wednesday, September 24th

Oly:
Every 90 seconds for 9 minutes
Hang Power Clean + Power Clean + Hang Clean + Clean

Metcon 1:
400m Run
3 Rounds
10 KB Swings
10 Wallballs
400m Run
2 Rounds
10 KB Swings
10 Wallballs
400m Run
1 Round
10 KB Swings
10 Wallballs

Metcon 2:
15 - 12 - 9
HSPUs
Power Snatches (95/65)

Tuesday, September 23rd

Strength:
Front Squat 3

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

Skill/Practice:
Legless Rope Climbs
Handstand Walks

Monday, September 22nd

Oly:
OTM 7
Deadlift + Clean Pull + Clean + Jerk
-heavy, but not maximal

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

Pain Tolerance:
Max unbroken Wallballs (20/14)

Skill Work:
3 Rounds, not for time
10 Strict HSPUs
10 GHD Sit-ups
10 GHRs

Saturday, September 20th

Oly:
Every 90 seconds for 9 minutes (7 sets)
High Hang Clean + Hang Clean + Clean + Front Squat

Metcon 1:
30 Chest-to-Bar Pull-Ups
400m Run
15 Overhead Squats (135/95)
800m Run
15 Overhead Squats (135/95)
400m Run
30 Chest-to-Bar Pull-Ups

Metcon 2:
3 Rounds
10 Wallballs 30/20
10 Box Jumps 30/24
10 Burpees

Friday, September 19th

Oly:
Every 90 seconds for 9 minutes
Snatch 1 @ 80-95% of 1RM

Every Minute for 7 minutes
Split Jerk 2 @ 75-85% of 1rm Clean&Jerk

Metcon:
“10 Minute Cindy”
AMRAP in 10
5 Pull-ups
10 Push-ups
15 Squats

Thursday, September 18th

Oly:
Power Clean 1

Metcon:
100 Double Unders
- then
21-15-9
KB Swings (70/55)
Burpees
- then
100 Double Unders

Skill:
10 minutes of Muscle-up work. 
- Strict MUs
- MU Progressions
- Pull-ups/Dips

Wednesday, September 17th

Oly/Strength:
3 x Power Clean & Push Presses
(so power clean, then push press, then power clean, then push press, then power clean, then push press :)

Metcon 1:
5 Rounds
5 Thrusters (115/80)
1 Rope Climb
30 Double Unders

Metcon 2:
AMRAP in 4
Burpee Pull-ups

Tuesday, September 16th

Skill:
3 Rounds
Max Strict HSPUs + Max Kipping HSPUs
10 Pistols (5L/5R)

Oly:
OTM 7
Power Snatch 2 @ 85% of Power Snatch 1RM

Metcon:
Teams of 2
Team 4000m Row (switch every 500m)
- perform 5 strict Pull-ups while your partner rows

Monday, September 15th

Strength:
Back Squat 2

Metcon 1:
"2014 30-day Paleo Challenge Test WOD"
10 Power Cleans
15 Pull-ups
10 Front Squats
20 Burpees
10 Back Squats
20 Burpees
10 Front Squats
15 Pull-ups
10 Power Cleans
- Use 135/95 if you're doing the 30 Day Paleo Challenge, Use 165/115 if you're not.

Metcon 2:
"Mini Diane"
15-12-9
Deadlifts (225/155)
HSPUs

Friday, September 12th

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

Endurance:
500m Row
- rest 2 minutes
1000m Row
- rest 2 minutes
500m Row

Thursday, September 11th

Oly:
OTM 7
Snatch + OHS @ 80% of Snatch

Strength:
Push Press + Push Jerk + Split Jerk 1

Metcon:
7 rounds
7 CTB Pull-Ups
7 Push Jerks (155/105)
7 Burpees

Wednesday, September 10th

Oly:
Every 30 seconds for 7 minutes (15 reps)
1 Power Clean @ 70-80% of 1rm

Metcon 1:
3 rounds
400 meter run
7 Deadlifts (245/165)
30 Double Unders

Metcon 2:
Mini Fran
15 - 12 - 9
Thrusters (95/65)
Pull-ups

Tuesday, September 9th

Gymnastics:
OTM 7
Max Unbroken Muscle-ups

Strength:
OTM 15
1 Power Clean + 2 Thrusters

Metcon:
4 Rounds
7 Thrusters (115/80)
7 Toes to Bar
21 KB Swings

Extra Credit:
3x10 GHD Sit-ups
- alternated with
3x10 GHRs

Monday, September 8th

Strength:
Back Squat 3

Metcon 1:
10,9,8,7,6,5,4,3,2,1
Pull-ups
Wallballs

Metcon 2:
Mini DT
4 Rounds
9 Deadlifts (155/105)
6 Hang Power Cleans
3 Push Jerks

Saturday, September 6th

Strength:
20 minutes to build to a heavy set of the "Bear Complex"
1 Power Clean
1 Front Squat
1 Shoulder to Overhead
1 Back Squat
1 BTN Shoulder to Overhead

- Make each movement distinct. No Squat Cleans, no Thrusters. Perform 5 distinct reps

Metcon 1:
5 Rounds
5 Strict HSPUs
7 Toes toes Bar
9 Burpee Box Jump-on-and-overs

Metcon 2:
5 Rounds
5 Deadlifts 275/175
15 Unbroken Wallballs

Friday, September 5th

Skill:
10 minutes of
Free standing Handstand hold, FSHSPU, and Handstand walking practice

Oly:
Clean & Jerk 1

Metcon:
10 Power Clean & Jerks (135/95)
10 Pullups
8 Power Clean & Jerks
10 Pullups
6 Power Clean & Jerks
10 Pullups
4 Power Clean & Jerks
10 Pullups
2 Power Clean & Jerks
10 Pullups

Cash Out:
Tabata Row

Thursday, September 4th

Oly:
Hang Snatch + Snatch 1

Metcon:
15 Snatches (95/65)
20 Back Squats (95/65)
10 Snatches (115/75)
20 Back Squats (115/75)
5 Snatches (135/95)
20 Back Squats (135/95)

Skill / Conditioning:
3 Rounds
5 Muscle-ups
400m Run

Wednesday, September 3rd

Oly:
3 Power Cleans + 3 Push Presses

Metcon 1:
AMRAP in 10
8 Burpees
8 Push Presses (95/65)
8 CTB Pull-ups

Metcon 2:
3 Rounds
9 Toes to Bar
7 Strict HSPUs
5 very HEAVY Overhead Squats

Tuesday, September 2nd

Oly:
OTM 7
2 Hang Cleans @ 75-85% of Clean 1rm

Strength:
Back Squat 4

Metcon:
21 Front Squats (135/95)
21 KB Swings (70/55)
400m Run
15 Front Squats
15 KB Swings
400m Run
9 Front Squats
9 KB Swings
400m Run

Saturday, August 30th

Oly:
15 minutes of
3-pos Clean(hang, below knee, floor) + Jerk

12 minutes of
3-pos Snatch(hang, below knee, floor)

Metcon 1:
5 Rounds
5 Power Cleans 185/125
15 Wallballs 20/14

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

Friday, August 29th

Oly / Skill:
Touch-and-go Power Snatches 5

Metcon:
CrossFit Team Series Wod 14.1
AMRAP in 12
30 Double Unders
15 Power Snatches (75/55)

Skill Test:
AMRAP in 6
Burpee Muscle-Ups

Thursday, August 28th

Oly:
 Hang Clean 2

Metcon:
“Grace”
30 Power Clean & Jerks (135/95)
- or
“Heavy Grace”
30 Power Clean & Jerks (As Heavy as Possible)

Wednesday, August 27th

Back Squat 5

5 Rounds
5 HEAVY Front Squats
10 lateral Burpee Box Jumps
15 Wallballs (20/14)

3 Rounds
Max rep Strict HSPUs
Max rep Strict Chest-to-bar Pull-ups
250m row SPRINT!
- rest 1-3 minutes between rounds. Row it like you stole it.

Tuesday, August 26th

Oly:
3-position Snatch (hang, below knee, ground)
5 sets @ 70-85% of Snatch 1rm

Hero WOD:
“Stowell”
3 Rounds of:
26 Pull-ups
26 Thrusters (115/80)
400m Run
- then
27 Burpees

Monday, August 25th

Oly:
Power Clean
10 Singles - light to heavy

Metcon:
21 Deadlifts (225/155)
15 HSPUs
400m Run
15 Deadlifts
12 HSPUs
400m Run
9 Deadlifts
9 HSPUs
400m Run

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

Saturday, August 23rd

Strength:
Squat Clean Thruster Ladder
1 rep every minute (start with approx 40-50lbs less than the weight you expect to max out with)
+ 5lbs every minute until failure

Metcon 1:
AMRAP in 6
3 Power Cleans + 3 Front Squats + 3 Jerks @ 65% of above

Metcon 2:
300m Row
300m Run (loop through the parking lot, out to the street, and around the car wash)
20 Strict HSPUs
300m Row
300m Run
20 KB Snatches
300m Row
300m Run
20 Strict Pull-ups (strict CTB if you can)

Thursday, August 21st

Oly:
Every 30 seconds for 5 minutes (11 reps)
1 Snatch @ 70-80% of 1RM

Strength:
Back Squat 6

Metcon:
18-15-12-9-6-3
DB/KB Lunges (55#/35# KBs in each hand)
Pullups
Situps

Wednesday, August 20th

Strength:
Shoulder Press 5
Push Press 3
Push Jerk 1

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

Tuesday, August 19th

Oly:
Hang Snatch + OHS + Snatch

Metcon:
Run 800m (70/45)
30 KB Swings
50 Pistols (alternating)
30 KB Swings
Run 800m

Extra Credit:
5x5 weighted strict pull-ups
3x10 GHRs
3x10 GHD Sit-ups

Monday, August 18th

Oly:
Every 2 minutes for 6 Rounds
3 position Clean (High hang, hang, floor) + Jerk @ 70-80% of Clean&Jerk 1RM

Metcon 1:
1000m Row
-then
7 Rounds
7 Front Squats (95/65)
7 Burpees

Metcon 2:
30 Handstand Push-ups
40 Pull-ups
50 OHS (45/35)
60 Sit-ups
70 Double Unders

Saturday, August 16th

Oly/strength:
Power Clean 3 + Push Press 3

Metcon 1:
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.

Metcon 2:
"Helen"
3 Rounds
400m Run
21 KB Swings (53/35)
12 Pull-ups

Metcon 2 Rx+:
"Fat Helen"
3 Rounds
400m Run
21 KB Swings (70/45)
12 Chest-to-Bar Pull-ups

Friday, August 15th

Oly:
OTM 15
Clean & Jerk x 1
minutes 1-7 warm-up reps
minutes 8-15 @ 80-85% of 1RM

Strength:
Back Squat 8

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

Thursday, August 14th

Skill:
3 x Max Strict HSPUs + Max Kipping HSPUs

Oly:
Hang Power Snatch 2

Metcon:
10 Power Snatches (95/65)
-then
3 Rounds
15 Pull-ups
20 Push-ups
25 Air Squats
-then
10 Power Snatches (95/65)

Extra Credit:
50 KB Snatch Lunges
https://www.youtube.com/watch?v=cKY43M7p4f8

Wednesday, August 13th

Skill:
Freestanding handstand holds & FSHSPUs

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

Strength:
Deadlift 5

Metcon:
10 Rounds
3 Power Clean & Jerks (135/95)
10 Wallballs (20/14)

Tuesday, August 12th

Strength: (before/after class)
Overhead Squat 3

Metcon:
"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

Skill:
Freestanding handstand holds / FSHSPUs

Monday, August 11th

Oly:
Every 90 seconds for 7 rounds (9 minutes)
Hang Clean + Clean + Front Squat
2 Rounds @ 70% of Clean&Jerk 1rm
2 Rounds @ 80%
3 Rounds @ 85%

Metcon 1:
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

Metcon 2:
3 Rounds
500m Row
Max Push Presses (135/95)
- rest 90 seconds between rounds.

Saturday, August 9th

Strength:
Take 15 minutes to establish
Back Squat 10

Skill Test:
AMRAP in 3
Burpee Muscle-ups

Metcon 1:
4 Rounds
10 Power Snatches (95/65)
15 Heavy KB Swings

Metcon 2:
5 Rounds
Max HSPUs
Max CTB Pull-ups
250m Run/Row
- rest 1 minute between rounds

DT1
250m Run is to Severn Ave Stop sign and back
Aspire
250m Run is to the 3rd telephone pole

Friday, August 8th

Deadlift 3

5 Rounds
7 Deadlifts (245/175)
30 Air Squats
7 HSPUs

30 Burpee Muscle-ups

Thursday, August 7th

AMRAP 31 minutes (As Many Reps As Possible)
8 Thrusters (155/105#)
6 Rope Climbs
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.

Wednesday, August 6th

Read This:
http://www.catalystathletics.com/articles/article.php?articleID=1865

Gymnastics:
Spend 10 minutes on HSPUs and Pistols, Alternate between movements

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

Metcon:
3 Rounds
12 Front Squats (95/65)
500m Row

Metcon 2:
AMRAP in 5
1 Push-up
1 KB Swing
2/2, 3/3, 4/4, 5/5, etc

Tuesday, August 5th

Strength: (before/after class)
Front Squat 3x3 @ 100% of Clean 1RM

Oly: (with Class)
OTM 10
2 Power Cleans @ 80% of 1RM

Metcon:
3 Rounds
400m Run
15 Box Jumps
15 Wallballs

Skill Work / Extra Credit:
HSPU / Handstand walk practice

Monday, August 4th

Oly:
Every 2 minutes, for 16 minutes (8 sets):
Snatch x 1.1.1
(rest 10 seconds between singles)
Loading by set (by %): 50, 60, 65, 70, 75, 80, 80, 85
- Chase technique here. If you're missing lifts, go lighter. The percentages are there for guidance. 

Strength:
Bench Press 5

Metcon:
4 Rounds
10 KB Snatch L (regular classes are doing KB Swings, not snatches)
10 KB Snatch R
20 Burpees

Saturday, August 2nd

Oly:
Every 30 seconds for 5 minutes (11 total reps)
1 Snatch @ 80% of 1RM

Metcon 1:
3 Rounds
7 Power Cleans (185/125)
14 Pull-ups
21 KB Swings (Games standards. Completely vertical, controlled, with straight arms overhead)

Metcon 2:
5 Rounds
5 Squat Clean Thrusters (135/95)
10 Lateral Box Jump Burpees

Wednesday, April 30th

12 minutes to work to a heavy Hang Clean 3rm
- then
1x3 @ 95% of above
2x3 @ 90%

Hex Bar Deadlift 3

AMRAP in 12
10 Wallballs
10 KB Swings
10 Box Jumps

Tuesday, April 29th

30 Muscle-ups
- 10 minute time cap

Back Squat 3x3

3 Rounds
10 Pull-ups
15 Front Squats (95/65)
20 KB Swings

Monday, April 28th

Skill Work:
HSPUs and Pistols

Power Clean & Push Jerk 1

AMRAP in 4
Power Clean and Push Jerks (135/95) - attack this like it is "Grace"
- Rest 1 minute

AMRAP in 4
Row (Calories)
- Rest 1 minute

AMRAP in 4
Burpees

score = total reps

Saturday, April 26th

Back Squat 10

4 Rounds
10 Push Presses (135/95)
10 Back Squats
400m Run

Friday, April 25th

Bench Press 3x5 (w/ 2 sec pause on chest)

Hang Snatch 2

5 Rounds
250m Row
10 Pull-ups
10 Heavy DB Power Snatches (5L/5R)

Thursday, April 24th

5 Rounds
5 Muscle-ups
5 Touch-n-go Cleans (155+/105+ - must be unbroken)
- take your time. Go for good movement, not speed

Push Press 1

10 Thrusters
50 Double Unders
8 Thrusters
40 Double Unders
6 Thrusters
30 Double Unders
4 Thrusters
20 Double Unders
2 Thrusters
10 Double Unders

Tuesday, April 22nd

Skill Work
Strict HSPUs
Muscle-ups

Power Clean + Front Squat + Jerk

AMRAP in 10
1 Power Clean
1 Front Squat
1 Jerk
1 Burpee
2,2,2,2
3,3,3,3 etc

Saturday, April 19th

3-pos Snatch (above knees, below knees, floor)
- Keep these light (50-75% of 1RM) and work on getting under the bar quickly

Press 5

AMRAP in 12
7 Toes to Bar
7 Shoulder to Overheads
14 Wallballs

Friday, April 18th

"Lumberjack 20"

20 Deadlifts (275/185)
Run 400m
20 KB swings (70/53)
Run 400m
20 Overhead Squats (115/80)
Run 400m
20 Burpees
Run 400m
20 CTB Pull-ups
Run 400m
20 Box jumps (24/20)
Run 400m
20 DB Squat Cleans (45/30 each)
Run 400m

Thursday, April 17th

Power Clean 3 + Push press 3

3 Rounds
10 Power Cleans
20 Pull-ups
30 Burpees

Wednesday, April 16th

Thruster 3

"Anne"
1 Burpee
 - then
5 Rounds
5 Thrusters
10 Walking Lunges
15 KB Swings
 - then
1 Burpee

AMRAP in 5
1 Rope Climb
10 KB Snatches

Tuesday, April 15th

Snatch 1

AMRAP in 8
8 Power Snatches @ 60%
8 Wallballs

5 Rounds
10 HSPUs
10 Pistols

Monday, April 14th

Clean 2

Back Squat 4

100 KB Swings (53/35)
50 Thrusters (45/35)
30 Pull-ups

Saturday, April 12th

Weighted Pull-ups 5x5
- Alternated with 5-10 Ring Dips

Touch-and-go Squat Clean Thrusters 3

21-15-9
Thrusters 95/65
Burpees

Friday, April 11th

Free standing handstand practice.

On the minute for 8 minutes
1 Power Snatch
1 Overhead Squat
1 Snatch

3 Rounds
400m Run
12 Power Snatches (95/65)
21 Wallballs

Thursday, April 10th

On the minute for 8 minutes
Split Jerk 2

Partner workout
5 rounds of:
250 meter row
Shoulder to Overhead (95 / 65)

Partner #1 rows 250m while partner #2 gets as many Shoulder to Overheads as possible.  Then they switch.  Each person does each exercise five times.

Wednesday, April 9th

3 Rounds
1 Legless Rope Climb
20 KB Snatches
20 Pistols

Power Clean 2

Hex Bar Deadlift 3

3 Rounds
10 Pull-ups
10 Deadlifts (250/175)
10 Burpees

Tuesday, April 8th

Hang Snatch
7x2 @ 70-80% of 1RM

Back Squat 5

4 Rounds
10 Front Squats (165/115)
400m Run
- rest 90 seconds

Monday, April 7th

On the minute for 8 minutes
1 Power Clean
1 Front Squat
1 Clean
1 Push Jerk

4 Rounds
15 Box On-and-overs
15 KB Swings
15 Sit-ups

Walking lunges: 3x10 per leg w/ dumbbells

Saturday, April 5th

Every 30 seconds for 5 Minutes
1 Power Clean + 1 Front Squat @ 80% of Clean 1RM

Push Press 3

"Running Fran"
21 Thrusters (95/65)
21 Pull-ups
400m Run
15 Thrusters
15 Pull-ups
400m Run
9 Thrusters
9 Pull-ups
400m Run

Friday, April 4th

Clean & Jerk 1

"2008 CrossFit Games Final WOD"
30 "Squat" Clean & Jerks (155/100)

Thursday, April 3rd

Hang Snatch 2

AMRAP in 10
7 Power Snatches (75/55)
7 Toes to Bar

AMRAP in 5
Muscle-ups
- or
10 Minutes of Muscle-up skill work

Wednesday, April 2nd

Back Squat 6

AMRAP in 12
10 Front Squats (95/65)
10 KB Swings
10 Box Jumps

Abz & Skillz
3 Rounds (not for time)
10 GHRs
15 GHD Sit-ups
Max Strict HSPUs

Tuesday, April 1st

Power Snatch + OHS + Hang Snatch + OHS

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

1000m Row

Monday, March 31st

Power Clean + Front Squat + Clean + Push Jerk + Split Jerk

Partner A - Run 400 Meters
Partner B - AMRAP C&J (135/95)
Switch & Repeat
- then
Partner A - Run 400 Meters
Partner B - AMRAP Back Squat
Switch & Repeat
- then
Partner A - Run 400 Meters
Partner B - AMRAP Pull Ups
Switch & Repeat
- then
Partner A - Run 400 Meters
Partner B - AMRAP Burpees
Switch & Repeat

Saturday, March 29th

Power Clean 2

3 Rounds
7 Power Cleans (185/125)
14 Pull-ups
21 Air Squats

Friday, March 28th

Thruster 3

CrossFit Games Open 14.5

21-18-15-12-9-6-3
Thrusters
Bar-hop Burpees

Thursday, March 27th

Back Squat 8

10,8,6,4,2
Pull-ups
Single arm KB Swings L
Single arm KB Swings R
Front Squats (135/95)

Wednesday, March 26th

Power Clean
5 x 1 @ 80-85% of 1RM

Deadlift 5

5 Rounds
5 Deadlifts (275/175)
10 Box Jumps
15 Push-ups

Tuesday, March 25th

3 pos Snatch
High Hang, Hang, Floor

Press 1

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

Monday, March 24th

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

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

Saturday, March 22nd

OTM 10
Clean 2

Back Squat 10

4 Rounds
400m Run
15 Push-ups
15 KB Swings

Friday, March 21st

Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups

Thursday, March 20th

50ft Farmer's Walk

21 - 15 - 9
Pull-ups
KB Swings
Burpees

7 Rounds
1:00 Row
:30 Rest

Wednesday, March 19th

Legless Rope Climbs and Pistol Skill Work

Push Press 4

AMRAP in 12
5 Push Presses
10 Box Jumps
15 Wallballs

Tuesday, March 18th

Muscle-up and HSPU skill work

Power Snatch + Overhead Squat + Snatch 1

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

Monday, March 17th

Hang Clean + Clean & Jerk 1

"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, March 15th

Muscle-up Skill Work

Clean 2

Front Squat 3

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

Friday, March 14th

Deadlift 3

CrossFit Games Open 14.3

135-lb. deadlifts, 10 reps
15 box jumps, 24-inch
185-lb. deadlifts, 15 reps
15 box jumps, 24-inch
225-lb. deadlifts, 20 reps
15 box jumps, 24-inch
275-lb. deadlifts, 25 reps
15 box jumps, 24-inch
315-lb. deadlifts, 30 reps
15 box jumps, 24-inch
365-lb. deadlifts, 35 reps
15 box jumps, 24-inch

Thursday, March 13th

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

10,9,8,7,6,5,4,3,2,1
Front Squats (95/65)
Burpees

Wednesday, March 12th

Power Clean & Jerk 1+2

7 Rounds
4 Heavy Power Clean & Jerks
10 Wallballs

10 Rounds
:40 sec Row
:20 Rest

Tuesday, March 11th

HSPUs
5 Sets of
Max Strict + Max Kipping
- rest 1-2 minutes between sets.

Back Squat 3

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

Monday, March 10th

Pistol & HSPU skill work

Hang Snatch + Snatch + OHS 1

"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

Saturday, March 8th

Muscle Up Skill Work

Squat Clean Thruster 3

AMRAP in 12
5 Toes to Bar
7 Thrusters (95/65)
9 KB Swings

Thursday, March 6th

Power Snatch 2

1000m Row
50 DB Snatches (alternating arms)
30 Burpees

Wednesday, March 5th

OTM 10
3 touch-and-go Power Cleans + 3 Push Presses @ 70% of 1RM Clean & Jerk

AMRAP in 4
5 Push Presses (135/95)
5 Back Squats
10 Wallballs
- Rest 3 Minutes
AMRAP in 3
- Rest 2 minutes
AMRAP in 2
- Rest 1 minute
AMRAP in 1

Tuesday, March 4th

Muscle-up Skill Work
Practice
- Transitions
- Kipping Ring Dips
- Kipping Swings
- Turning out rings at the bottom

Back Squat 4

10,9,8,7,6,5,4,3,2,1
KB Swings
Goblet Squats
CTB Pull-ups

Monday, March 3rd

3 Rounds
Max CTB Pull-ups
- rest 1 minute
Max HSPUs
- rest 1 minute

Clean + Front Squat + Jerk 1

CrossFit Games Open 13.4
AMRAP in 7
3 Power Clean & Jerks (135/95)
3 Toes to Bar
6/6, 9/9, 12/12, etc

Saturday, March 1st

3 Rounds
Max CTB Pull-ups
- rest 1 minute
Max HSPUs
- rest 1 minute

Hex Bar Deadlift 3

3 Rounds
20 Box Jumps
20 KB Swings
20 Push-ups

Friday, February 28th

CrossFit Games Open 14.1
AMRAP in 10
30 Double Unders
15 Power Snatches (75/55)

Thursday, February 27th

Hang Snatch + Snatch
7 x 1 @ 75-80% of Snatch 1RM

3 Rounds
250m Row
15 Power Snatches (75/55)
10 CTB Pull-ups
- Rest 1 Minute

Wednesday, February 26th

Back Squat 5

21 - 15 - 9
Thrusters (95/65)
Burpees
Wallballs (20/14) - if you go heavier, they MUST be unbroken

Skill Work:
You know what you need to get better at. Don't do overdo it. Your 1st open WOD is in 2 days.

Tuesday, February 25th

Split Jerk 1

15 Min. AMRAP
Jerk Ladder – one Jerk to begin first round, two to begin second, three to begin third, etc.
5 Pull Ups
10 Push Ups
15 Squats

10 Rounds
:20 seconds Row
:20 rest
- Then
100 Double Unders

Monday, February 24th

3 Rounds
10 CTB Pull-ups
10 HSPUs
50 Double Unders

Power Clean
7 minutes to establish a heavy single
7 x 1 @ 80% of that single - makes these pretty

1000m Row
21 - 15 - 9
KB Swings
KB hop Burpees
500m Row

Saturday, February 22nd

Snatch
On the Minute for 4 minutes
5 @ 50% of 1RM Snatch
- rest 2 minutes
On the Minute for 4 minutes
3 @ 60% of 1RM Snatch
- rest 2 minutes
On the Minute for 4 minutes
2 @ 70% of 1RM Snatch
- rest 2 minutes
On the Minute for 4 minutes
1 @ 80% of 1RM Snatch


Press 5

AMRAP in 10
10 Shoulder to Overheads 115/80
10 Burpees
10 Box Jumps

Friday, February 21st

Muscle-up Practice (do this 1st, with fresh shoulders)

Clean & Jerk 1

3 Rounds
7 Heavy Clean & Jerks
14 L-sit Pull-ups

10 Rounds
1 minute Row
1 minute Rest

Thursday, February 20th

Back Squat 6

21 - 15 - 9
Pull-ups
Front Squats (95/65)

50 Double Unders
30 Lateral Box Jumps
50 Double Unders
30 Burpees
50 Double Unders

Wednesday, February 19th

3 Rounds
1 Legless Rope Climb
10 CTB Pull-ups
10 HSPUs
10 Pistols

Deadlift 3

7 Rounds
5 Deadlifts (245/165)
15 Wallballs (20/14)

Tuesday, February 18th

Every 30 seconds for 3 minutes
1 Clean & Jerk @ 80% of 1RM (no power cleans)
- rest 2 minutes
AMRAP in 2
Max Clean & Jerks @ 80% of 1RM (no power cleans)

Overhead Squat 3

AMRAP in 12
7 Toes to Bar
7 Overhead Squats (95/65)
21 Double Unders

Monday, February 17th

3 Rounds
5-10 Deficit HSPUs
10 Pistols
30 Double Unders

Power Snatch 2

3 Rounds
15 Power Snatches
15 Pull-ups
15 Burpees

Tabata Row

Saturday, February 15th

OTM 10
1 Clean & Jerk @ 80% of 1RM + 10lbs

Push Press 5

10,9,8,7,6,5,4,3,2,1
Push Presses
Wallballs
V-ups

Friday, February 14th

Skill Work
3 Rounds
Max CTB Pull-ups
Max HSPUs
20 Pistols, alternating

Back Squat 8

3 Rounds
500m Row
21 Box Jumps
12 Front Squats
- Rest 2 minutes

Tabata Row
- Treat each :20 as a 100% max effort row. Dig deep. This is going to be uncomfortable if you let it.

Wednesday, February 12th

OTM 10
1 Snatch @ 80% of 1RM + 10 lbs 

Press 3

4 Rounds
10 Shoulder to Overheads (115/80)
20 KB Swings
30 Air Squats

Tuesday, February 11th

Front Squat 3

7 Rounds
7 Thrusters, 75/55
7 Pull-ups
7 Burpees

20 HSPUs
30 Wallballs
40 Double Unders
10 HSPUs
20 Wallballs
30 Double Unders

Monday, February 10th

Gymnastics skill work
Pick your weakness(es), and spend 10-20 minutes on it.
 
Hang Clean Pull + Hang Power Clean + Jerk

1000m Row
30 Power Cleans

Saturday, February 8th

Back Squat 10

AMRAP in 10
5 Pull-ups
10 Push-ups
15 Air Squats

400m Row
- 30 sec Rest
400m Row
- 60 sec Rest
400m Row
- 90 sec Rest
400m Row
- 120 sec Rest
400m Row

Friday, February 7th

Deadlift + Hang Power Clean + Jerk 1

4 Rounds
12 Pull-ups
9 Deadlifts (155/105)
6 Hang Power Cleans
3 Shoulder to Overheads

Thursday, February 6th

Hang Snatch 2

3 Rounds
20 Back Squats (185/125)
20 Deadlifts (185/125)
- Round 1 should be unbroken, so choose your weights according. This workout is performed with one barbell, and the back squats are cleaned from the ground.

"Jeremy"
21 - 15 - 9
Overhead Squats
Burpees

Wednesday, February 5th

Every 30 seconds for 7 minutes
1 Clean @ 85% of 1RM

Split Jerk
OTM 7x2

AMRAP in 12
7 Toes to Bar
9 Shoulder to Overheads (115/80)
11 Wallballs

Wednesday, February 5th

Tuesday, February 4th

Back Squat 2

7 Minute ascending ladder (3/3, 6/6, 9/9...)
Front Squats (115/80)
Box Jumps

30 CTB Pull-ups
20 HSPUs
500m Row
30 Burpees
100 Double Unders

Monday, February 3rd

Every 30 seconds for 7 minutes
1 Power Clean @ 85% of 1RM + 5lbs

Hex Bar Deadlift 4

800m Row
-then
5 Rounds
5 Deadlifts
10 Burpees

Saturday, February 1st

Push Press 3

15-12-9-6-3
Thrusters 95/65
Pull-ups
Wallballs

500m Row
- rest 4 minutes
400m Row
- rest 3 minutes
300m Row
- rest 2 minutes
200m Row
- rest 1 minute
100m Row

Every row should be an ALL OUT EFFORT! 

Friday, January 31st

HSPUs
Front Squat 3

7 Rounds
5 HSPUs
7 Front Squats 135/95
9 KB Swings

5 Rounds
1 min Airdyne
1 min rest

Thursday, January 30th

3-pos snatch (High hang, above knees, floor)

5 Rounds
5 Power Snatches (95/65)
5 Box Jumps
5 Burpees
- rest 2 minutes
4 Rounds
- rest 2 minutes
3 Rounds

3 Rounds
Max Rep Pull-ups
Max Rep Push-ups
20 Pistols
- rest 90 seconds

Wednesday, January 29th

OTM 10
1 Clean & Jerk @ 80% of 1RM + 5lbs

Press 5

4 Rounds
10 Push presses 115/80
20 Wallballs
30 Double Unders

Tuesday, January 28th

On the Minute for 10 minutes
Power Clean + Front Squat + Clean + Jerk

2 Rounds
500m Row
15 Power Clean & Jerks (135/95)
- rest 4 minutes

50 Double Unders
20 Lateral Box Jumps (24/20)
20 HSPUs
20 Lateral Box Jumps (24/20)
50 Double Unders

Monday, January 27th

OTM 10
1 Snatch @ 80% of 1RM + 5 lbs

Back Squat 3

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

Saturday, January 25th

Every 30 seconds for 7 minutes
1 Power Clean @ 85% of 1RM

Deadlift 5

AMRAP in 12
10 Box Jumps
10 Walballs
10 KB Swings

Friday, January 24th

Thruster 3

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

After Party
3 Rounds
500m Row
10 GHD Sit-ups
15 GHD Hip Extentions
- rest long enough to be able to attack the rows

Thursday, January 23rd

Skill:
HSPUs
3 x Max Strict + Max Kipping
- alternated with
Rope Climbs
1 Legless climb + 1 Legged Climb

Oly:
Power Snatch + OHS + Power Snatch + OHS

Metcon:
10,9,8,7,6,5,4,3,2,1
Power Snatches (95/65)
Bar-hop Burpees

Wednesday, January 22nd

OTM 10
1 Snatch @ 80% of 1RM

Back Squat 4

3 Rounds
500m Row
12 Front Squats
21 Push-ups
- 2 minute rest

or, if you were here yesterday,

OTM 10
Power Clean @ 80% of Power Clean 1RM

Push Press 3

5 Rounds
10 Push Presses @ 50%
10 Box Jumps
10 Toes to Bar

Tuesday, January 21st

OTM 10
1 Snatch @ 80% of 1RM

Back Squat 4

3 Rounds
500m Row
12 Front Squats (135/95)
21 Push-ups
- 2 minute rest

Monday, January 20th

10 Minutes of HSPU practice
- work on your weakness: Strict, kipping, deficit, free standing, ring, etc

OTM 10
1 Clean & Jerk @ 80% of 1RM

Four 3-minute Rounds of:
5 Pull-Ups
10 KB Swings
15 Air Squats

Perform as many reps as possible in 3 minutes, then rest 90 seconds between rounds, and pick up where you left off to start the next round.

Saturday, January 18th

Push Press 5

4 Rounds
15 Box Jumps
12 Push Presses (95/65)
9 Pull-ups

6 Rounds
1 min Row
1 min Rest

For max meters

Friday, January 17th

Power Clean & Jerk 1

"Grace"
30 Clean & Jerks

Thursday, January 16th

OTM 7
Power Snatch + OHS + Snatch + OHS

Bench Press 6

AMRAP in 6
8 Toes to Bar
10 KB Swings
12 Burpees

- Rest 4 minutes, then

AMRAP in4
6 Toes to Bar
8 KB Swings
10 Burpees

Wednesday, January 15th

Back Squat 5

30 Handstand Push-ups
40 Pull-ups
50 KB Swings
60 Sit-ups
70 Air Squats

AMRAP in 10
20 Walking Lunges
15 Wallballs
10 Russian Twists

Tuesday, January 14th

Every 20 seconds for 5 minutes
Power Clean 1

Hex-bar Deadlift 3

CrossFit Games Open 13.2
AMRAP in 10
5 Shoulder to Overheads (115/75)
10 Deadlifts (115/75)
15 Box Jumps (24/20)

Monday, January 13th

Oly:
On the Minute for 5 minutes:
TnG Snatch 5
On the Minute for 5 minutes:
TnG Power Snatch 3
On the Minute for 5 minutes:
Hang Snatch 2
Metcon:
15-12-9-6-3
Hang Power Snatches (95/65)
Pull-ups
Push-ups
Air Squats

Saturday, January 11th

Deadlift 5

AMRAP in 7
7 Deadlifts (245/165)
7 Bar-hop Burpees

3 x 500m Row Sprints
Rest 2-4 minutes between rows

Friday, January 10th

High Hang Snatch
7 x 1 @ 70% of Snatch 1RM
- Work on getting under the bar as fast as possible.

Push Press 2

5 Rounds
5 Shoulder to Overheads (135/95)
10 CTB Pull-ups
30 Double Unders

Thursday, January 9th

Back Squat 6

On the Minute for 10 Minutes
3 Power Cleans (155/95)
3 Front Squats
3 Push Jerks

4 Rounds of
15 Back Squats (135/95)
15 Push-ups

Wednesday, January 8th

Split Jerk 2

21-15-9
Box Jumps
Wallballs
Burpees

5 Rounds
1 Legless Rope Climb
10 Thrusters (75/55)

Tuesday, January 7th

HSPU Skill Work

Power Snatch 2

3 Rounds
15 Toes to Bar
15 Power Snatches (95/65)
15 Box Jumps
15 Push Presses

Monday, January 6th

Oly:
Hang Clean 2

Metcon:
AMRAP in 12
12 Pull-ups
12 Power Cleans (95/65) - Don't go heavier, go faster
12 V-ups

Extra Credit:
100 Double Unders
- then
5 Rounds of
15 Wallballs (20/14)
10 Burpees
- then
100 Double Unders

Saturday, January 4th

On the Minute 12
Touch-and-Go Power Clean 3

Push Press 3

AMRAP in 12
6 Push Presses (155/100)
9 Box Jumps (30/24)
12 KB Swings

Friday, January 3rd

Back Squat 8

AMRAP in 10
1 Front Squat
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
...

3 Rounds
250m Row
10 Toes to Bar
15 Box Jumps

Work:Rest 1:1

Thursday, January 2nd

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

Press 5

AMRAP in 20
20 Thrusters (135/95)
20 Pull-ups
20 Burpees