Tue, Oct 4, 2016

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Warm-up
• 20 cal Air Bike

3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left

3 rounds:
• 10 Jumping Jacks
• 10 Air Squats

Strength
Every 90 sec for 12 min:
• 1 Power Clean
• 1 Push Jerk
• 1 Hang Squat Clean
• 1 Split Jerk

Perform the complex in 90 seconds, for 8 rounds. Increase weight to finish heavy.

Conditioning
12 min AMRAP:
• 1 Power Clean 185/125#
• 1 Handstand Push-up
• 1 Toes-to-bar
• 2 Power Cleans 185/125#
• 2 Handstand Push-ups
• 2 Toes-to-bar

… continue pattern until time.

Mon, Oct 3, 2016

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Warm-up
• 300 m Row
• 10 PVC Around the World CW
• 10 PVC Around the World CCW
• 10 PVC Passthroughs

2 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Goblet Squat Hold 70/53#

Strength
Snatch
• 5 reps at 65%, 3 reps at 75% & 1+ reps at 85% of 1RM

Overhead Squat
• 5 reps at 65%, 3 reps at 75% & 1+ reps at 85% of 1RM

Core
6 min Alternating EMOM:
• Odd min: 15 GHD Sit-ups
• Even min: 10 Romanian Deadlifts 135/95#

Conditioning
50-40-30-20-10 reps for time:
• Double Unders
• Wall Balls 20/14#

Sat, Oct 1, 2016

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Warm-up
3 rounds:
• 10 m Sprint Backwards
• 10 m Sprint Forward­­
• 10 m High Knees
• 10 m Butt Kicks
• 10 PVC Overhead Squats

2 rounds:
• 10 Cossack Side Lunges
• 10 Walking Lunges

Strength
Barbell Lunges
• 3 sets: 12 reps (6/leg) at 40%, 45% & 50% of 1RM Back Squat

Rope Sled Pulls
• 3 sets: pull-in 15’ rope increasing weight AHAP

Conditioning
3 rounds for time:
• 800 m Run
• 20 cal Air Bike
• 20 Overhead Squats 95/65#

Fri, Sep 30, 2016

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Warm-up
• 400 m Run

3 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left

3 rounds:
• 10 m Duck Walk
• 10 Straight-leg Sit-ups
• 10 DB Shoulder Press 25/15#

Strength
Back Squat
• 3 sets: 3 reps at 60%, 70% & 80% of 1RM

Sumo Deadlift
• 3 sets: 3 reps at 60%, 70% & 80% of 1RM

Conditioning
7 rounds for time:
• 10 Deadlifts 115/75#
• 10 Shoulder-to-Overhead 115/75#
• 10 Chest-to-bar Pull-ups

Wed, Sep 28, 2016

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Warm-up
• 300 m Row

2 rounds:
• 10 m Walking Lunges
• 10 m Bear Crawl
• 10 Air Squats

2 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left

Strength
Every 90 sec for 12 min:
• 3 Bench Press
• 3 Pendlay Rows
Perform the complex in 90 seconds, for 8 rounds. Increase weight to finish heavy.

Core
6 rounds:
• 20 sec Handstand Hold
• 10 sec Rest
• 20 sec Hollow Rocks
• 10 sec Rest

Conditioning
21-15-9 reps for time:
• Dumbbell Thrusters 35/25#
• Burpees

Tue, Sep 27, 2016

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Warm-up
• 20 cal Air Bike
• 20 PVC Passthroughs

3 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left

3 rounds:
• 10 m Walking Lunges
• 10 Dumbbell Thrusters 20/10#

Strength
Clean & Jerk
• 3 sets: 3 reps at 60%, 70% & 80% of 1RM

Front Squat
• 3 sets: 3 reps at 60%, 70% & 80% of 1RM

Conditioning
10 min AMRAP:
• 15 Toes-to-bar
• 10 Box Jumps 24/20”
• 5 Squat Cleans 185/135#

Mon, Sep 26, 2016

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Warm-up
• 400 m Run

3 rounds:
• 10 Mountain Climbers
• 10 PVC Overhead Squats

3 rounds:
• 10 PVC Around the World CW
• 10 PVC Around the World CCW
• 10 PVC Passthroughs

2 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left

Strength
5 min EMOM:
• 3 Snatch Grip Push Press
• 1 Overhead Squat

5 min EMOM:
• 1 Hang Power Snatch
• 1 Hang Squat Snatch

After each minute, increase weight to finish heavy.

Core
3 rounds:
• 10 Hanging Knee Raise 20/10# DB
• 10 Superman Rock

Conditioning
5 rounds for time:
• 400 m Row
• 15 Kettlebell Swings 70/53#

Sat, Sep 24, 2016

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Warm-up
3 rounds:
• 10 m High Knees
• 10 m Butt Kicks
• 10 m High Kicks
• 10 m High Knee Skips
• 10 Jumping Jacks

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

Strength
12 min E2MOM:
• 1 Snatch

12 min E2MOM:
• 1 Clean & Jerk

Each lift, try to increase the weight to finish as heavy as possible.

Conditioning
15 min AMRAP:
• 50 Double Unders
• 40 Air Squats
• 30 Sit-ups
• 20 Burpees
• 10 Handstand Push-ups

Fri, Sep 23, 2016

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Warm-up
• 400 m Run

3 rounds:
• 7 Jumping Jacks
• 7 Mountain Climbers
• 7 Air Squats

3 rounds:
• 30 sec Bulgarian Stretch Right
• 30 sec Bulgarian Stretch Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left

Strength
10 min E2MOM:
• 1 Front Squat + 3 Back Squats

Every 2 min for 10 min (5 rounds), perform 1 front squat, rack, then 3 back squats. Start light. Work up to finish as heavy as possible.

Core
6 rounds:
• 20 sec Hollow Body Rock
• 10 sec Rest
• 20 sec Flutter Kicks
• 10 sec Rest

Conditioning
10 rounds for time:
• 3 Ring Muscle-ups
• 5 Thrusters 115/75#

Wed, Sep 21, 2016

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Warm-up
• 20 cal Air Bike
• 10 PVC Around the World CW
• 10 PVC Around the World CCW
• 10 PVC Passthroughs

2 rounds:
• 10 Push-ups
• 10 Ring Rows

Strength
Bench Press + Ring Pull-up Hold
• 3 sets: 3 reps at 60%, 70% & 80% of 1RM

Perform 3 bench press reps then immediately perform 3 strict ring pull-ups with 3 sec hold at the top for each set.

Conditioning
10-9-8-7-6-5-4-3-2-1 reps:
• Deadlifts 275/185#
• Box Jumps 30/24”
• GHD Sit-ups

Tue, Sep 20, 2016

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Warm-up
• 200 Single Unders

2 rounds:
• 30 sec Pike Stretch
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Straddle Stretch
• 30 sec Goblet Squat Hold 70/53#

3 rounds:
• 10 Mountain Climbers
• 10 Barbell Thrusters 45/35#

Strength
10 min E2MOM:
• 3 Power Cleans
• 3 Front Squats
• 3 Shoulder-to-Overhead

Every 2 min for 10 min (5 rounds), perform 3 reps of each movement. Start light. Work up to finish heavy.

Conditioning
20 min AMRAP:
• 400 m Run
• Max Unbroken Wall Balls 20/14#

Mon, Sep 19, 2016

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Warm-up
• 300 m Row

2 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

2 rounds:
• 10 PVC Good Mornings
• 10 PVC Overhead Squats

Strength
Snatch
• 3 sets: 3 reps at 60%, 70% & 80% of 1RM

Overhead Squat
• 3 sets: 3 reps at 60%, 70% & 80% of 1RM

Conditioning
“Josh”
For time:
• 21 Overhead Squats 95/65#
• 42 Pull-ups
• 15 Overhead Squats 95/65#
• 30 Pull-ups
• 9 Overhead Squats 95/65#
• 18 Pull-ups

Sat, Sep 17, 2016

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Warm-up
• 400 m Run

3 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Zombie Squats

3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

Strength
10 min:
• Find 1RM Clean

Core
3 rounds:
• 10 GHD Sit-ups
• 10 Evil Wheels

Conditioning
30 min Alternating EMOM:
• Even min: 1 Rope Climb 15’
• Odd min: Max Row (calories)

Score is total calories rowed.

Fri, Sep 16, 2016

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Warm-up
• 20 cal Air Bike

2 rounds:
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Pike Stretch
• 30 sec Straddle Stretch

2 rounds:
• 10 PVC Passthroughs
• 10 PVC Good Mornings
• 10 PVC Overhead Squats

Strength
Back Squat
• 3 sets: 5 reps at 55%, 65% & 75% of 1RM

Deficit Deadlift 4”
• 3 sets: 5 reps AHAP

Conditioning
12 min AMRAP:
• 5 Hang Power Cleans 155/105#
• 10 Jumping Lunges

Tue, Sep 13, 2016

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Warm-up
3 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left

3 rounds:
• 10 Walking Lunges
• 10 Jumping Jacks
• 10 Mountain Climbers
• 10 Air Squats

Strength
Clean & Jerk
• 3 sets: 5 reps at 55%, 65% & 75% of 1RM

Front Squat w/ 3 sec pause in  bottom
• 3 sets: 3 reps AHAP

Core
4 rounds:
• 30 sec Plank Hold
• 5 Dragon Flags

Conditioning
21-15-9 reps for time:
• Handstand Push-ups
• Toes-to-bar
• Deadlifts 225/155#

Mon, Sep 12, 2016

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Warm-up
• 300 m Row

2 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

2 rounds:
• 10 PVC Passthroughs
• 10 PVC Good Mornings
• 10 PVC Overhead Squats

Strength
Every 90 sec for 12 min:
• 2 Snatch Grip Pulls
• 1 Squat Snatch
• 1 Overhead Squat

Perform the complex one time in eight 90 second rounds. Increase weight to finish heavy.

Conditioning
10 min AMRAP:
• 30 Double Unders
• 10 Thrusters 95/65#

Sat, Sep 10, 2016

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Warm-up
2 rounds:
• 10 m Sprint Backwards
• 10 m Sprint Forward­­
• 10 m High Knees
• 10 m Butt Kicks
• 10 m Side Shuffle Right
• 10 m Side Shuffle Left

2 rounds:
• 10 Cossack Side Lunges
• 10 Prone Scorpions (face down)
• 10 Supine Scorpions (face up)

Strength
Front Rack Reverse Lunges
• 3 sets: 5 reps at 55%, 65% & 75% of 1RM

Core
• 50 GHD Sit-ups
• 50 GHD Hip Extensions

Conditioning
21-15-9 reps for time:
• Row (calories)
• Kettlebell Swings 70/53#
• Chest-to-bar Pull-ups

Fri, Sep 9, 2016

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Warm-up
• 400 m Run

3 rounds:
• 10 Walking Lunges
• 10 Jumping Jacks
• 10 Air Squats

3 rounds:
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch

Strength
“CrossFit Total”
• Back Squat
• Shoulder Press
• Deadlift

3 attempts at each lift, performed in listed order. Weight must increase after each successful attempt. Weight may not be decreased. A failed rep counts as an attempt. Score is the sum of the highest weight lifted from each movement.

Conditioning
10 rounds for time:
• 3 Snatches 135/95#
• 15 Wall Balls 20/14#