Sat, Mar 14, 2015

Warmup
• 500 m Row
• 10 m High Knees
• 10 m Butt Kicks
• 10 m High Kicks
• 10 m High Knee Skips
• 20 Jumping Jacks
• 20 Air Squats
• 20 PVC Passthroughs
• 20 PVC Shoulder Press

Strength
Thruster
• 3 reps @ 50% of 1RM
• 3 reps @ 60% of 1RM
• 2 reps @ 70% of 1RM
• 2 reps @ 80% of 1RM
• 1 rep @ 90% of 1RM
• 1 rep @ 100-105% of 1RM

Core
3 rounds of:
• 20 sec Forearm Plank
• 10 sec Rest
• 20 sec Side Plank Forearm Right
• 10 sec Rest
• 20 sec Forearm Plank
• 10 sec Rest
• 20 sec Side Forearm Plank Left
• 15 sec Rest

Conditioning
For time:
• 400 m Run
• 40 Kettlebell Swings 53/35#
• 40 Deadlifts 135/95#
• 40 Goblet Squats 53/35#
• 40 Deadlifts 135/95#
• 40 Kettlebell Swings 53/35#
• 400 m Run

Fri, Mar 13, 2015

Warmup
• 20 cal Air Bike

2 rounds of:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left

Then,
• 20 PVC Passthroughs
• 20 Air Squats
• 20 Jumping Jacks
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg

3 rounds:
• 6 Push-ups
• 12 Dumbbell Thrusters 20s/10s#

Conditioning
CrossFit Open 15.3
14 min AMRAP:

• 7 Ring Muscle Ups
• 50 Wall Balls 20/14#
• 100 Double Unders

Wed, Mar 11, 2015

Warmup
• 20 cal Air-Bike
• 20 Band Pull-a-parts
• 20 Band Passthroughs
• 20 Band Overhead Squats

3 rounds of:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 1 min Goblet Squat Hold

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

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

Core
3 rounds:
• 10 GHD Sit-ups
• 10 GHD Hip Extensions

Conditioning
10 min AMRAP of 2-4-6-8-10… reps of:
Power Snatches 95/65#
Box Jumps 24/20”
Burpees

Perform 2 reps of each movement, then 4 reps of each, then 6 reps, and continue +2 rep pattern for each round thereafter until time is up. Score is total number of reps.

Tue, Mar 10, 2015

Warmup
• 20 PVC Passthroughs

2 rounds:
• 300 m Row
• 5 Push-ups
• 10 Dumbbell Push Press 20/10#
• 15 Air Squats

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

Bench Press
• 5 reps @ 70% of 1RM
• 3 reps @ 80% of 1RM
• 1 rep @ 90% of 1RM

Core
6 rounds of:
• 20 sec Handstand Hold against Wall
• 10 sec Rest
• 20 sec AbMat Situps
• 10 sec Rest

Conditioning
5 rounds for max reps:
• 2 min: 20 Wallballs 20/14# then max Double Unders
• 1 min Rest

Score is total number of double unders.

Mon, Mar 9, 2015

Warmup
2 rounds of:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

2 rounds:
• 20 Jacking Jacks
• 20 Air Squats
• 20 Arm Circles (10 CW, 10 CCW)
• 20 Wrist Circles (10 CW, 10 CCW)
• 10 Barbell Thrusters 45/35#

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

Clean & Jerk
• 5 reps @ 70% of 1RM
• 3 reps @ 80% of 1RM
• 1 rep @ 90% of 1RM

Core
21 – 15 – 9 reps of:
Russian Med Ball Twists 20/14#
Evil Wheels

Conditioning
4 rounds for time:

• 400 m Run
• 15 Hang Power Cleans 135/95#
• 10 One-arm KB Thruster 53/35#

Sat, Mar 7, 2015

Warmup
• 20 cal AirBike
• 10 m High Knees
• 10 m Butt Kicks
• 10 m High Kicks
• 10 m Walking Lunges
• 20 PVC Passthroughs
• 15 PVC Thrusters
• 10 Leg Swings /leg
• 10 Dumbbell Push Press 25/15#

Strength
7 rounds for max weight:
• 1 Thruster
• 1 Push Press
• 1 Push Jerk
• 1 Split Jerk

No rack. Each round is continuous from 1 thruster to 1 push press to 1 push jerk to 1 split jerk. Work your way up in weight. Try to find max weight to complete a round.

Conditioning
For time:

• 30 cal Row
• 30 Dips
• 30 Push-ups
• 20 cal Row
• 20 Dips
• 20 Push-ups
• 10 cal Row
• 10 Dips
• 10 Push-ups

Fri, Mar 6, 2015

Warmup
• 500 m Row

2 rounds of:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Goblet Squat Hold 70/53#
• 10-30 sec Handstand Hold

Then,
• 20 PVC Passthroughs
• 20 PVC Overhead Squats
• 20 PVC Sots Press
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg

Conditioning
CrossFit Open 15.2 (14.2 repeat)
Every 3 min, as long as possible:

From 0:00-3:00
2 rounds of:
• 10 Overhead Squats 95/65#
• 10 Chest-to-Bar Pull-ups

From 3:00-6:00
2 rounds of:
12 Overhead Squats 95/65#
12 Chest-to-Bar Pull-ups

From 6:00-9:00
2 rounds of:
14 Overhead Squats 95/65#
14 Chest-to-Bar Pull-ups

Etc., following same pattern until you fail to complete both rounds.

Wed, Mar 4, 2015

Warmup
• 300 m Row
• 20 PVC Passthroughs
• 20 PVC Good Mornings
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 20 sec Standing Toe Touch Hold
• 20 Air Squats

Strength
Deadlift
• 3 reps @65% of 1RM
• 3 reps @75% of 1RM
• 3 reps @85% of 1RM

Clean Grip Pulls
• 3 reps @85% of 1RM
• 3 reps @95% of 1RM

Snatch Grip Pulls
• 3 reps @85% of 1RM
• 3 reps @95% of 1RM

Core
3 rounds of:
• 20 sec L-sit
• 20 GHD Sit-ups

Conditioning
3 rounds for max reps:
• 1 min Box Jump Overs 24/20”
• 1 min Kettlebell Swings 53/35#
• 1 min Dumbbell Jumping Lunges 25/15# DBs
• 1 min Rest

Tue, Mar 3, 2015

Warmup
• 20 cal Air Bike

3 rounds of:
• 10 m High Knees
• 10 m Butt Kicks

Then,
• 20 PVC Passthroughs
• 20 Air Squats
• 20 Dumbbell Thrusters 25s/15s#
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg

Strength
Back Squat
• 3 reps @65% of 1RM
• 3 reps @75% of 1RM
• 3 reps @85% of 1RM

Weighted Pull-ups
• 3 reps @65% of 1RM
• 3 reps @75% of 1RM
• 3 reps @85% of 1RM

Core
• 20 Rolling V Ups

Conditioning
For time:
• 30 Wallballs 20/14#
• 30 Chest-to-Bar Pull-ups
• 30 Thrusters 95/65#
• 30 Chest-to-Bar Pull-ups
• 30 Wallballs 20/14#

Mon, Mar 2, 2015

Warmup
• 400 m Run
• 20 Walking Lunges
• 15 PVC Passthroughs
• 10 Cossack Side Lunges

3 rounds of “Cindy”:
• 5 Pull-ups
• 10 Push-ups
• 15 Air Squats

Strength
Overhead Squat
• 3 reps @65% of 1RM
• 3 reps @75% of 1RM
• 3 reps @85% of 1RM

Snatch
• 3 reps @65% of 1RM
• 3 reps @75% of 1RM
• 3 reps @85% of 1RM

Core
6 rounds of:
• 20 sec AbMat Situps
• 10 sec Rest
• 20 sec Plank on Elbows
• 10 sec Rest

Conditioning
15 min AMRAP:

• 21 cal Row
• 15 Overhead Squats 95/65#
• 9 Burpees

Sat, Feb 28, 2015

Warmup
• 20 cal Air Bike
• 20 PVC Passthroughs

3 rounds of:
• 10 Kettlebell Swings 53/35#
• 10 Goblet Squats 53/35#
• 10 sec Goblet Squat Hold

Strength
Back Squat
• 50 reps @ BW/75% BW

BW = bodyweight. Men squat BW loaded onto the bar; women squat 75% of BW. Break up reps however you’d like. Goal is to get the biggest set. Rest as needed.

Conditioning
5 rounds for time:
• 10 Handstand Push-ups
• 20 Medicine Ball Cleans 20/14#
• 30 Double Unders
• 400 m Run

Fri, Feb 27, 2015

Warmup
• 300 m Row

2 rounds of:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Wrist Stretch Palms Down
• 30 sec Wrist Stretch Palms Up

Then,
• 20 PVC Good Mornings
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 20 PVC Passthroughs
• 20 Air Squats

Strength
Clean & Jerk (15.1a prep)
• 5 reps @50-60% of 1RM
• 3 reps @60-70% of 1RM
• 1 rep @70-80% of 1RM
• 1 rep @80-90% of 1RM

Conditioning
CrossFit Open 15.1
9 min AMRAP:
• 15 Toes-to-bar
• 10 Deadlifts 115/75#
• 5 Snatch 115/75#

CrossFit Open 15.1a
6 min:
• 1 rep max Clean & Jerk

Wed, Feb 25, 2015

Warmup
• 50 Double Unders

3 rounds of:
• 10 Air Squats
• 10 Dumbbell Push Press 25/15#
• 10 Push-ups

• 50 Double Unders
• 30 Arm Circles / Arm Hugs

Strength
Shoulder Press
• 3 reps @65% of 1RM
• 3 reps @75% of 1RM
• 3 reps @85% of 1RM

Bench Press
• 3 reps @65% of 1RM
• 3 reps @75% of 1RM
• 3 reps @85% of 1RM

Core
4 rounds:
• 10 Toes-to-bar
• 10 GHD Sit-ups

Conditioning
8 min AMRAP:
• 3 Kettlebell Swings 53/35#
• 3 Pull-ups
• 6 Kettlebell Swings
• 6 Pull-ups
• 9 Kettlebell Swings
• 9 Pull-ups
Continue the pattern until time is up.

Tue, Feb 24, 2015

Warmup
• 20 cal Air Bike
• 15 Jumping Jacks
• 10 Goblet Squats 53/35#

2 rounds of:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Wrist Stretch Palms Down Fingers Back
• 30 sec Wrist Stretch Palms Up Fingers Back

Strength
Front Squat
• 3 reps @65% of 1RM
• 3 reps @75% of 1RM
• 3 reps @85% of 1RM

Clean & Jerk
• 3 reps @65% of 1RM
• 3 reps @75% of 1RM
• 3 reps @85% of 1RM

Core
6 rounds:
• 30 sec Handstand Hold
• 20 Hollow Rocks

Conditioning
12 min AMRAP:
• 300 m Row
• 15 Front Squats 95/65#
• 10 Bar-facing Burpees

Mon, Feb 23, 2015

Warmup
• 300 m Row
• 10 PVC Good Mornings
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg

2 rounds:
• 30 sec Lying Knee to Chest Right
• 30 sec Lying Knee to Chest Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch

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

Clean Grip Pulls
• 5 reps @80% of 1RM
• 5 reps @90% of 1RM

Snatch Grip Pulls
• 5 reps @80% of 1RM
• 5 reps @90% of 1RM

Core
4 rounds:
• 20 sec Ball Slams
• 10 sec Rest
• 20 sec Flutter Kicks
• 10 sec Rest

Conditioning
For time:

• 21 Box Jumps 20”
• 21 Deadlifts 135/95#
• 15 Box Jumps 24”
• 15 Deadlifts 185/135#
• 9 Box Jumps 30”
• 9 Deadlifts 225/155#

Then:
10-20-30-40-50-40-30-20-10 reps for time:

• Unbroken Double Unders

NOTE: Perform 10 unbroken double unders, stop, reset, then 20 unbroken, stop, reset, and so on. If you trip up during a set, the count goes back to zero for that set and it must be completed unbroken in order to move onto the next set. Rest in between sets as needed.

Sat, Feb 21, 2015

Warmup
• 20 cal AirBike
• 10 m High Knees
• 10 m Butt Kicks
• 10 m High Kicks
• 10 m Run Backwards
• 20 PVC Passthroughs
• 15 PVC Overhead Squats
• 10 Leg Swings (each leg)

Strength
CrossFit Football Total
• 1 rep max Power Clean
• 1 rep max Back Squat
• 1 rep max Bench Press
• 1 rep max Deadlift

NOTES: After warm-ups, make 3 attempts at each lift in the specified order. Score = Sum of all lifts in pounds.

Testing
For time:
• 1,000 m Row

Conditioning
5 rounds for time:
• 400 m Run
• 20 AbMat Sit-ups
• 10 Wallballs 20/14#

Fri, Feb 20, 2015

Warmup
• 10 m Bear Crawl
• 10 m Bear Crawl Backwards
• 10 m Lunge
• 10 m Lunge Backwards
• 300 cal Row
3 rounds of:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 1 min Goblet Squat Hold

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

Weighted Pull-ups
• 5 reps @60% of 1RM
• 5 reps @70% of 1RM
• 5 reps @80% of 1RM

Core
3 rounds of:
• 20 steps Seal / Plank Walk
• 20 MedBall Russian Twists 20/14#

Conditioning
For time:
• 50 Double Unders
• 40 Air Squats
• 30 Kettlebell Swings 53/35#
• 20 Cleans 135/95#
• 10 Ring Muscle Ups
• 20 Cleans 135/95#
• 30 Kettlebell Swings 53/35#
• 40 Air Squats
• 50 Double Unders

Wed, Feb 18, 2015

Warmup
• 20 cal Air Bike
• 20 Jumping Jacks
• 20 Cossack Side Lunges
• 20 Scorpions

2 rounds:
• 10 PVC Passthroughs
• 10 PVC Overhead Lunges
• 10 PVC Overhead Squats

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

Snatch
• 5 reps @60% of 1RM
• 5 reps @70% of 1RM
• 5 reps @80% of 1RM

Core
3 rounds of:
• 10 Sit-up to Pike
• 20 sec Plank Hold

Conditioning
5 min AMRAP:
• 5 Hang Power Snatch 95/65#
• 5 Overhead Squat 95/65#
• 5 Burpee Box Jump 24/20”

3 min Rest

12-9-6-3 reps for time:
Sumo Deadlift 225/155#
Box Jump 30/24”

Mon, Feb 16, 2015

Warmup
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Goblet Squat Hold 70/53#

3 rounds:
• 5 Burpees
• 10 Jumping Jacks
• 15 Kettbell Thrusters 35/18#

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

Testing
• Max Unbroken Strict Pull-ups

Core
• Tabata Hollow Rocks

Conditioning
21-15-9 reps/calories for time:
• Row
Thrusters 95/65#
Pull-ups
Wallballs 20/14#