Lead Programmer

Certifications: CrossFit Level 1, CrossFit Weightlifting CrossFit Experience: since 2013 Programming Experience: since 2006

Wed, Nov 5, 2014

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Warmup
• 400 m Run
• 40 Jumping Jacks
• 20 PVC Thrusters
• 10 Scorpions
• 10 Lying Up & Overs

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
6 min of:
• :20 Hollow Body Rock
• :10 Rest
• :20 Superman Rock
• :10 Rest

Conditioning
5 Rounds for time:
• 30 Box Step Ups 20” 50/40# DBs
• 15 cal Air-Bike

Tue, Nov 4, 2014

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Warmup
• 10 cal Air-Bike / Row
• 10 m High Kicks
• 10 m High Knees

3 Rounds of:
• 10 PVC Good Mornings
• 10 PVC Side Twists
• 10 PVC Deadlifts
• 10 PVC Passthroughs

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

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

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

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

Conditioning
20 min AMRAP:
• 20 m Handstand Walk
• 20 Pull-ups
• 20 Kettlebell Swings 53/35#
• 20 cal Row

Mon, Nov 3, 2014

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Warmup
• 300 m Row

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

2 Rounds w/ empty barbell:
• 10 Good Mornings
• 10 Lunges

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
2 Rounds of:
• 100 Flutter Kicks (left + right = 1)
• 20 MedBall Russian Twists 20/14#

Conditioning
For time:
• 10 Wall Ball Shots 20/14# 10’/9’
• 400 m Run
• 15 Wall Ball Shots
• 300 m Run
• 20 Wall Ball Shots
• 200 m Run
• 25 Wall Ball Shots
• 100 m Run
• 30 Wall Ball Shots

Fri, Oct 31, 2014

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HAPPY HALLOWEEN!

Warmup
• 15 cal Air-Bike
• 15 PVC Overhead Squats
• 15 PVC Passthroughs

3 Rounds of:
• 1 min Wall Squat Hold
• 1 min Slant Board / Calf Stretch

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 L Seat Hold on Rings
• :10 Rest
• :20 Lying Leg Raises
• :10 Rest

Conditioning
“11.1 Open Workout”
10 min AMRAP of:
• 30 Double Unders
• 15 Power Snatches 75/55#

* Focus more on consistent, proper form rather than speed.

Wed, Oct 29, 2014

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Warmup
• 20 m High Knees
• 20 m Butt Kicks
• 20 m Karaoke
• 40 m Sprint (4 x 10 m shuttle)

• 20 PVC Passthroughs
• 20 PVC Shoulder Press
• 20 PVC Around the Worlds

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
3 Rounds of:
• 15 Hollow Rocks
• :30 Plank Hold

Conditioning
8 Rounds for max reps of:
• :15 max Chest-to-bar Pull-ups
• :15 Rest
• :15 max Bench Press 135/95#
• :15 Rest
• :15 max Supine Ring Rows
• :15 Rest
• :15 max Push ups
• :15 Rest

Tue, Oct 28, 2014

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Warmup
• 300 m Row
• 20 Jumping Jacks

3 Rounds w/ empty barbell of:
• 5 Deadlifts
• 5 Hang Power Cleans
• 5 Front Squats
• 5 Push Jerks

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
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:
• Hanging Knee to Elbow
• DB Overhead Sit-up 20/10#

Conditioning
4 rounds for time:
• 15 Dumbbell Thrusters 30/20#
• 15 Ball Slams 40/30#
• 15 Burpees

Cash Out: 400 m Run

Mon, Oct 27, 2014

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Warmup
• 30 PVC Passthroughs
2 Rounds of:
• 200 m Run
• 10 Dumbbell Deadlifts 30/20#
• 5 Burpees

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
6 rounds of:
• :10 GHD Sit-up Hold
• 10 GHD Sit-ups
* If no GHD machine, use decline bench or simulate with AbMat situp, feet anchored with weight.

Conditioning
5 min EMOM:
• 9 Deadlifts 225/155#
• 9 Handstand Push-ups

10 min Alternating EMOM:
• Even min: Max calorie Row
• Odd min: Rest

Score = Total calories from Row

Sat, Oct 25, 2014

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Warmup
• 400 m Run
• 100 m Run Backwards
• 10 m High Knees
• 10 m Butt Kicks
• 10 m High Kicks
• 10 m Karaoke
• 10 Scorpions
• 10 Lying Up & Overs
• 30 Passthroughs

Core
2 Rounds of:
• 15 Sit-up to Pike
• 15 Sit-up to Straddle
• 1 min Wall Squat Hold

Strength
• 12 min Snatch Work
• 12 min Clean and Jerk Work

Conditioning
21 – 18 – 15 – 12 – 9 – 6 – 3 reps for time of:
• Air-Bike cal
• Lunges 95/75#
• Double Unders

* Finish each round with a 100 m sled pull

Fri, Oct 24, 2014

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Warmup
• 200 m Run
• 10 m High Knees
• 10 m Butt Kicks
• 10 m Side Shuffle Left
• 10 m Side Shuffle Right
• 10 m High Kicks
• 10 m Sprint Backwards
• 30 PVC Passthroughs

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 Walk
• 10 Evil Wheels

Conditioning
“14.4 Open Workout” – 14 min AMRAP of:
• 60 cal Row
• 50 Toes-to-bars
• 40 Wall Ball Shots 20/14#
• 30 Cleans 135/95#
• 20 Muscle-ups

Wed, Oct 22, 2014

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Warmup
3 Rounds of:
• 30 unbroken Double Unders
• 15 Air Squats

• 30 PVC Passthroughs
• 15 PVC Sots Press

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
6 min Rounds of:
• :20 Hollow Body Hold
• :10 Rest
• :20 Free-standing Handstand Hold
• :10 Rest

Conditioning
5 Rounds for time:
• 10 Man Makers 30/15# DBs
• 8 Dips
• 6 Handstand Push-Ups

Tue, Oct 21, 2014

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Warmup
• 30 cal Air-Bike

3 Rounds of:
• 10 Dumbbell Shoulder Press 10/20#
• 10 Push-ups

• 30 Arm Circles

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

Bench Press
• 5 reps @60% of 1RM
• 5 reps @70% of 1RM
• 5 reps @80% of 1RM

Core
21 – 15 – 9 reps of:
• Weighted AbMat Sit-ups 25/10#
• Knee Raises on the Bench

Conditioning
For time:
• 500 m Run
• 40 Box Jump/Step Overs 24/20”
• 30 Kettle Bell Swings 53/35#
• 20 Wall Ball Shots 20/14#
• 10 Burpees
• 500 m Run

Mon, Oct 20, 2014

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Warmup
4 Rounds of:
• :15 Jumping Jacks
• :15 Air Squats
• :15 Mountain Climbers
• :15 Lunges

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
3 Rounds of:
• 12 Floor Wipers w/ Barbell
• 10 Toes-to-bar

Conditioning
“Hammer” – 5 Rounds for time:
• 5 Power Cleans 135/95#
• 10 Front Squats 135/95#
• 5 Jerks 135/95#
• 20 Pull-ups
• Rest 90 seconds

Sat, Oct 18, 2014

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Warmup
4 Rounds of:
• 50 m Run
• 50 m Run Backwards

2 Rounds of:
• 10 PVC Passthroughs
• 10 PVC Overhead Squats
• 10 Leg Swings (each leg)

Strength
• 12 min Snatch Work
• 12 min Clean and Jerk Work

Core
6 min Rounds of:
• :20 L Hang Hold
• :10 Rest
• :20 AbMat Sit-ups
• :10 Rest

Conditioning
4 Rounds for time:
• 200 m Sled Pull 90/45#
• 20 steps Walking Barbell Lunges 95/65#
• 200 m Run
• 20 steps Walking Lunges

Fri, Oct 17, 2014

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Warmup
• Tabata Air-Bike / Row
• 10 m Lunge
• 15 Air Squats
• 10 m Lunge Backwards
• 15 Air Squats
• 20 Shoulder Passthroughs
• 10 Bar Kips

Strength
Deadlift (Test for 1 Rep Max)
• Warmup reps with no weight
• 5 reps @55% of 1RM
• 3 reps @65% of 1RM
• 1 rep @75% of 1RM
• 1 rep @85% of 1RM
• 1 rep @95% of 1RM
• 1 rep @101-105% of 1RM

* Rest 2 minutes between each set

Core
3 Rounds of:
• :20 Side Plank Hold Left
• :10 Rest
• :20 Plank Hold
• :10 Rest
• :20 Side Plank Hold Right
• :10 Rest
• :20 Plank Hold
• :10 Rest

Conditioning
“11.6 Open Workout”
7 min AMRAP:
• 3 Thrusters 100/65#
• 3 Pull ups
• 6 Thrusters 100/65#
• 6 Pull ups
• 9 Thrusters 100/65#
• 9 Pull ups

Continue the pattern until time expires.

Wed, Oct 15, 2014

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Warmup
4 Rounds of:
• 100 m Run
• 10 Wall Ball Shots 20/16#

Strength
Back Squat (Test for 1 Rep Max)
• Warmup reps with just the bar
• 5 reps @55% of 1RM
• 3 reps @65% of 1RM
• 1 rep @75% of 1RM
• 1 rep @85% of 1RM
• 1 rep @95% of 1RM
• 1 rep @101-105% of 1RM
* Rest 2 minutes between each set

Core
3 Rounds of:
• 10 m Seal Walks
• 10 Hollow Body Rocks

Conditioning
6 min of:
• :20 Max Back Squats 135/95#
• :40 Rest

3 min Rest

6 min of:
• :20 Max Back Squats 95/65#
• :40 Rest

2 min Rest

• 30 cal Air-Bike

Tue, Oct 14, 2014

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Warmup
• 300 m Row
• 10 Wall Walks
• 20 Jumping Air Squats
• 20 Jumping Lunges
• 20 PVC Passthroughs

PVC Burgener Warm-up
• 3 Down and up
• 3 Elbows high and outside
• 3 Muscle snatch
• 3 Snatch land
• 3 Snatch drop
• 3 Hang power snatch

Strength
Snatch (Test for 1 Rep Max)
• Warmup reps with just the bar
• 5 reps @55% of 1RM
• 3 reps @65% of 1RM
• 1 rep @75% of 1RM
• 1 rep @85% of 1RM
• 1 rep @95% of 1RM
• 1 rep @101-105% of 1RM

* Rest 2 minutes between each set

Core
3 Rounds of:
• 5 Ring Swings
• 7 Toes to Bar
• 9 Leg Raises

Conditioning
• 400 m Run Buy-in

4 Rounds for time:
• 12 one-arm Dumbbell Snatch 50/30#
• 10 Pistols holding Dumbbell 50/30#

• 400 m Run Cash-out

Mon, Oct 13, 2014

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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 (Test for 1 Rep Max)
• Warmup reps with just the bar
• 5 reps @55% of 1RM
• 3 reps @65% of 1RM
• 1 rep @75% of 1RM
• 1 rep @85% of 1RM
• 1 rep @95% of 1RM
• 1 rep @101-105% of 1RM
* Rest 2 minutes between each set

Core
10 – 8 – 6 – 4 – 2 reps of:
• AbMat Sit-ups
• Good Mornings w/ barbell 45/35#

Conditioning
4 Rounds of:
• 1 min Max Kettle Bell Swings 53/35#
• 1 min Max Burpees
• 1 min Max Over-Unders (band at 24″)

Sat, Oct 11, 2014

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

Core
6 min Rounds of:
• :20 Hollow Body Rock
• :10 Rest
• :20 Superman Rock
• :10 Rest

Strength
• 12 min Snatch Work
• 12 min Clean and Jerk Work

Conditioning
For time:
• 1 mile Run

Fri, Oct 10, 2014

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Warmup
• 400 m Run
• 10 m Bear Crawl
• 10 m Inch Worm
• 10 m Backwards Bear Crawl
• 20 PVC Passthroughs
• 20 PVC Overhead Squats
• 10 Scorpions

Strength
Bench Press (Test for 1 Rep Max)
• Warmup reps with just the bar
• 5 reps @55% of 1RM
• 3 reps @65% of 1RM
• 1 rep @75% of 1RM
• 1 rep @85% of 1RM
• 1 rep @95% of 1RM
• 1 rep @101-105% of 1RM

* Rest 2 minutes between each set

Core
8 Rounds of:
• :10 L-Sit Hold
• :10 Rest
• :10 Straight Body Lever from the Floor
• :10 Rest

Conditioning
“12.4 Open Workout”
12 min AMRAP:
• 150 Wall Ball Shots
• 90 Double-Unders
• 30 Ring Muscle-ups

Wed, Oct 8, 2014

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Warmup
• 100 Double-Unders
3 Rounds of:
• 10 Wall Ball Shots
• 8 DB Shoulder Press 30/10#
• 6 Push-ups

Strength
Shoulder Press (Test for 1 Rep Max)
• Warmup reps with just the bar
• 5 reps @55% of 1RM
• 3 reps @65% of 1RM
• 1 rep @75% of 1RM
• 1 rep @85% of 1RM
• 1 rep @95% of 1RM
• 1 rep @101-105% of 1RM

* Rest 2 minutes between each set

Core
21 – 15 – 9 reps of:
• Knees to Elbows
• Evil Wheels

Conditioning
20 min AMRAP:
• 200 m Run
• 10 cal Row / Air-Bike
• 5 Handstand Push-ups