Mon, Nov 24, 2014

Warmup
• 200 m Run
• 20 m High Knees
• 20 m Butt Kicks
• 20 m Side Shuffle Left
• 20 m Side Shuffle Right
• 20 PVC Zombie Squats
• 20 PVC Pass Throughs
• 10 PVC Clean & Jerks

Strength
Front Squat
• 5 reps @60% of 1RM
• 5 reps @70% of 1RM
• 5 reps @80% of 1RM

Clean & Jerk
• 5 reps @60% of 1RM
• 5 reps @70% of 1RM
• 5 reps @80% of 1RM

Core
6 minutes of:
• 20 sec Handstand Hold
• 10 sec Rest
• 20 sec Hollow Body Hold
• 10 sec Rest

Conditioning
4 Rounds for time:
• 500 m Row
• 25 Wall Ball Shots 20/14#, 10/9’
• 100 m Farmers Walk 53/35#/hand

Sat, Nov 22, 2014

Warmup
4 Rounds of:
• 15 sec max Jumping Jacks
• 15 sec max Zombie Squats
• 15 sec max PVC Overhead Lunges
• 15 sec max Mountain Climbers

2 Rounds of:
• 5 Front Squat 45/35# bar
• 5 Back Squat 45/35# bar
* Add a little weight on round 2 to work into Strength session.

Strength
5 Rounds for max weight of:
• 5 Front Squats
• 5 Back Squats

* Perform all 5 fronts squats, rack, and immediately re-rack to complete the 5 back squats.
* Each round add weight.
* Score equals total weight of each round successfully completed.

Conditioning
10/9/8/7/6/5/4/3/2/1 reps for time:
• Kettlebell Swings 70/53#
Even rounds:
• 10 cal AirBike / Row
Odd rounds:
• 100 m Sprint

Fri, Nov 21, 2014

Warmup
• 500 m Row
• 10 m High Kicks
• 10 m High Knees
2 Rounds of:
• 20 PVC Good Mornings
• 20 PVC Side Twists
• 10 PVC Deadlifts
• 10 PVC Passthroughs

Strength
Deadlift
• 5 reps @40% of 1RM
• 5 reps @50% of 1RM
• 5 reps @60% of 1RM

Clean Grip Pulls
• 5 reps @60% of 1RM
• 5 reps @70% of 1RM

Snatch Grip Pulls
• 5 reps @60% of 1RM
• 5 reps @70% of 1RM

Core
8 min EMOM:
• 10 Toes-to-bar
• 15 AbMat Sit-ups

Conditioning
Fallen Hero Friday: Honoring Sham

7 Rounds for time of:
• 11 body-weight Deadlifts
• 100 m Sprint

Wed, Nov 19, 2014

Warmup
• 10 cal Air-Bike
• 10 cal Ski Erg
• 10 m Lunge
• 10 m Lunge Backwards
• 10 m Bear Crawl
• 10 m Inch Worm

Strength
Back Squat
• 5 reps @40% of 1RM
• 5 reps @50% of 1RM
• 5 reps @60% of 1RM

Weighted Pull-ups
• 5 reps @40% of 1RM
• 5 reps @50% of 1RM
• 5 reps @60% of 1RM

Core
3 Rounds of:
• 20 steps Seal / Plank Walk
• 10 Evil Wheels

Conditioning
3 Rounds for reps:
• 1 min Max Back Squat 95/65#
• 1 min Max Hang Clean 95/65#
• 3 min 400 m Run

Rest in remaining time after run.
– Rd 1 starts at 0:00. Rd 2 starts at 5:00. Rd 3 starts at 10:00.

Tue, Nov 18, 2014

Warmup
• 10 cal Air Bike
• 20 Jumping Jacks
• 20 Cossack Side Lunges
• 20 Scorpions
• 20 PVC Passthroughs
• 20 PVC Lunges
• 20 PVC Squats

Strength
Overhead Squat
• 5 reps @40% of 1RM
• 5 reps @50% of 1RM
• 5 reps @60% of 1RM

Snatch
• 5 reps @40% of 1RM
• 5 reps @50% of 1RM
• 5 reps @60% of 1RM

Core
6 min of:
• :20 Hollow Body Rock
• :10 Rest
• :20 Lying Leg Raises
• :10 Rest

Conditioning
5 Rounds for time:
• 20 cal Air-Bike / Row
• 10 DB Snatch 50/30#

Mon, Nov 17, 2014

Warmup
3 Rounds of:
• 30 Double Unders
• 15 Jumping Jacks

2 Rounds of:
• 10 DB Shoulder Press 20/10#
• 10 DB Bench Press 35/15#

Strength
Shoulder Press
• 5 reps @40% of 1RM
• 5 reps @50% of 1RM
• 5 reps @60% of 1RM

Bench Press
• 5 reps @40% of 1RM
• 5 reps @50% of 1RM
• 5 reps @60% of 1RM

Core
3 Rounds of:
• 20 Mountain Climbers
• 20 Weighted AbMat Sit-up 20/10#

Conditioning
15 min AMRAP:
• 5 Wall Ball Shots 20/14#
• 10 Push-ups
• 15 Pull-ups

Sat, Nov 15, 2014

Warmup
• 20 cal Air-Bike / Row

4 Rounds of:
• 5 Hand Release Push-ups
• 5 Kettle Bell Swings 53/35#
• 5 Wall Ball Shots 20/14#

Strength
Weightlifting Competition Simulation

Snatch
• 5 min Warmup
• 3 attempts to establish heaviest lift

Clean & Jerk
• 5 min Warmup
• 3 attempts to establish heaviest lift

Conditioning
CrossFit Baseline Test
For Time:
• 500 m Row
• 40 Air Squat
• 30 Ab Mat Situps
• 20 Push Ups
• 10 Pullups

Where do you rank?

Time Chart (men / women):
3:45 / 4:40 Elite
4:30 / 5:35 Pro
5:15 / 6:30 Expert
6:15 / 7:30 Collegiate
7:15 / 8:30 Intermediate
8:15 / 9:30 Novice
9:15 / 10:30 Beginner
10:00 / 11:00 Time Cap

3 Rounds:
• 100 m Sled Pulls as heavy as possible

Fri, Nov 14, 2014

Warmup
• 10 Burpees
• 12 Inch Worms
• 14 Duck Walk Steps
• 16 PVC Jumping Squats
• 18 PVC Passthroughs
• 20 Leg Swings

Strength
Front Squat
• 5 reps @40% of 1RM
• 5 reps @50% of 1RM
• 5 reps @60% of 1RM

Clean & Jerk
• 5 reps @40% of 1RM
• 5 reps @50% of 1RM
• 5 reps @60% of 1RM

Core
• 20 Turkish Get-ups 53/35#

Conditioning
Fallen Hero Friday: Honoring Santora

3 Rounds for max reps of:
• 1 min Squat Cleans 155#
• 1 min Shuttle Sprints (20′ fwd + 20′ bwd = 1 rep)
• 1 min Deadlifts 245#
• 1 min Burpees
• 1 min Jerks 155#
• 1 min Rest

Wed, Nov 12, 2014

Warmup
• 300 m Row
• 30 Good Mornings 45/35# bar
• 30 Deadlifts 45/35# bar
• 30 Bent Over Rows 45/35# bar

Strength
Deadlift
• 5 reps @70% of 1RM
• 3 reps @80% of 1RM
• 1 rep @90% of 1RM

Clean Grip Pulls
• 3 reps @90% of Clean 1RM
• 1 rep @100% of Clean 1RM

Snatch Grip Pulls
• 3 reps @90% of Snatch 1RM
• 1 rep @100% of Snatch 1RM

Core
3 Rounds of:
• 20 GHD / Roman Chair Sit-ups
• 20 Good Mornings 95/65#

Conditioning
For time:
• 50 Kettle Bell Swings 53/35#
• 40 Box Jump 24/20”
• 30 DB Push Press 45/30#
• 20 Toes To Bar
• 100 m Sprint
• 20 Toes to Bar
• 30 DB Push Press 45/30#
• 40 Box Jump 24/20”
• 50 Kettle Bell Swings

Tue, Nov 11, 2014

Warmup
• 200 m Run
• 10 m High Knees
• 10 m Butt Kicks
• 10 m High Knee Skips
• 10 m High Kicks
• 10 m Side Shuffle Left
• 10 m Side Shuffle Right

Strength
Back Squat
• 5 reps @70% of 1RM
• 3 reps @80% of 1RM
• 1 rep @90% of 1RM

Weighted Pull-ups
• 5 reps @70% of 1RM
• 3 reps @80% of 1RM
• 1 rep @90% of 1RM

Core
4 Rounds:
• :20 Straight Leg Sit-ups
• :10 Rest
• :20 Leg Levers
• :10 Rest
• :20 Hollow Body Hold
• :10 Rest

Conditioning
4 Rounds for time:
• 400 m Row
• 10 Ball Slams 50/30#
• 1 Rope Climb 15’