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