Sat, Aug 8, 2015

Warm-up
• Tabata Air Bike

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

3 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch

Strength
Overhead Squat
• 3 reps @ 70% of 1RM
• 2 reps @ 80% of 1RM
• 1 rep @ 90% of 1RM
• 1 rep @ 95% of 1RM

Deadlift
• 3 reps @ 70% of 1RM
• 2 reps @ 80% of 1RM
• 1 rep @ 90% of 1RM
• 1 rep @ 95% of 1RM

Go for PRs if you’re feeling good.

Conditioning
“Nutts”
For time:

• 10 Handstand Push-ups
• 15 Deadlifts 250/175#
• 25 Box Jumps 30/24”
• 50 Pull-ups
• 100 Wall Balls 20/14#
• 200 Double Unders
• 400 m Run with Plate 45/25#

Fri, Aug 7, 2015

Warm-up
• 400 m Run

3 rounds:
• 20 Side to Side Jumps
• 10 Air Squats

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

Strength
Front Squat
• 5 reps at 60% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 75% of 1RM

Back Squat
• 5 reps at 60% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 75% of 1RM
• 5 reps at 75% of 1RM

Core
3 rounds:
• 15 GHD Hip Extensions
• 10 Medicine Ball V-Ups

Conditioning
3 rounds for time:

• 15 One-Arm DB Power Snatch Right 40/25#
• 5 Bar Muscle Ups
• 15 One-Arm DB Power Snatch Left 40/25#
• 5 Bar Muscle Ups

Wed, Aug 5, 2015

Warm-up
4 rounds:
• 25 Double Unders
• 5 Dumbbell Thrusters 20/10#

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 Couch Stretch Right
• 30 sec Couch Stretch Left

Strength
Clean & Jerk
• 1 rep at 75% of 1RM
• 1 rep at 85% of 1RM
• 1 rep at 93% of 1RM
• 1 rep at 98% of 1RM
• 1 rep at 103% of 1RM

Core
4 rounds:
• 30 sec Hollow Body Hold
• 15 sec Rest
• 30 sec Handstand Hold
• 15 sec Rest

Conditioning
5 rounds for max reps:
• 90 sec Row calories
• 30 sec Rest
• 90 sec Wall Balls 20/14#
• 30 sec Rest

Tue, Aug 4, 2015

Warm-up
• 500 m Row

2 rounds:
• 10 PVC Passthroughs
• 10 PVC Overhead Squats
• 10 m Duck Walk

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

Strength
Snatch
• 1 rep at 75% of 1RM
• 1 rep at 85% of 1RM
• 1 rep at 93% of 1RM
• 1 rep at 98% of 1RM
• 1 rep at 103% of 1RM

Conditioning
For time:
• 400 m Run

Then 4 rounds:
• 12 Box Jumps 30/24”
• 12 Deadlifts 205/135#

Then:
• 400 m Run

Mon, Aug 3, 2015

Warm-up
2 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

2 rounds:
• 200 m Run
• 10 Mountain Climbers
• 10 Air Squats

Strength
Back Squat
• 5 reps at 60% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 75% of 1RM
• 5 reps at 75% of 1RM

Front Squat
• 5 reps at 65% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 75% of 1RM

Core
5 rounds:
• 5 Evil Wheels
• 10 Toes-to-bar
• 15 AbMat Sit-ups

Conditioning
21-15-9 reps for time:

Kettlebell Swings 70/53#
Kettlebell Goblet Squats 70/53#
Burpees

Sat, Aug 1, 2015

Warm-up
2 rounds:
• 10 cal Air-Bike
• 10 Band Pull-a-parts
• 10 Band Passthroughs
• 10 Band Overhead Squats

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

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

Conditioning
5 rounds for time:
• 20 cal Row
• 40 Air Squats
• 60 Double Unders

Fri, Jul 31, 2015

Warm-up
• 300 m Row
• 20 Walking Lunges
• 15 Jumping Jacks
• 20 PVC Passthroughs
• 15 Dumbbell Thrusters 20/10#

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

Strength
Front Squat
• 5 reps at 60% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 75% of 1RM
• 5 reps at 80% of 1RM

Back Squat
• 5 reps at 60% of 1RM
• 5 reps at 65% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 70% of 1RM

Core
3 rounds:
• 20 sec Lying Leg Raises
• 20 sec Rest
• 20 sec Hollow Rocks
• 20 sec Rest
• 20 sec Plank on Elbows
• 20 sec Rest

Conditioning
For time:
• 400 m Run
• 15 Hang Cleans 135/95#
• 15 Handstand Push-ups
• 200 m Run
• 30 Front Squats 135/95#
• 200 m Run
• 15 Handstand Push-ups
• 15 Hang Cleans 135/95#
• 400 m Run

Wed, Jul 29, 2015

Warm-up
2 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

3 rounds:
• 20 Double Unders
• 15 Air Squats
• 10 Push-ups
• 5 Pull-ups

Strength
Clean & Jerk
• 3 reps at 70% of 1RM
• 2 reps at 75% of 1RM
• 1 rep at 80% of 1RM

Power Clean + Front Squat + Jerk
• 3 of each at 50% of 1RM Clean
• 2 of each at 60% of 1RM Clean
• 1 of each at 70% of 1RM Clean

Core
2 rounds:
• 100 Flutter Kicks (left + right = 1)
• 20 Russian Med Ball Twists

Conditioning
3 rounds for max reps:
• 4 min AMRAP:

• 10 Chest-to-bar Pull-ups
• 10 Thrusters 95/65#

• 2 min Rest

Tue, Jul 28, 2015

Warm-up
2 rounds:
• 50 m Run
• 50 m High Knees
• 50 m Run Backwards
• 50 m Butt Kicks

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

Strength
Snatch
• 3 reps at 70% of 1RM
• 2 reps at 75% of 1RM
• 1 rep at 80% of 1RM

3-Position Snatch (upper thigh, below knee, floor)
• 3 reps at 60% of 1RM Snatch
• 2 reps at 75% of 1RM Snatch
• 1 rep at 70% of 1RM Snatch

Conditioning
6 rounds for time:
• 16 cal Row
• 12 Push Presses 115/75#
• 8 Toes-to-bar

Mon, Jul 27, 2015

Warm-up
• 20 cal Air Bike

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 Couch Stretch Right
• 30 sec Couch Stretch Left

4 rounds of:
• 6 Jumping Lunges
• 8 Air Squats

Strength
Back Squat
• 5 reps at 60% of 1RM
• 3 reps at 70% of 1RM
• 2 reps at 80% of 1RM
• 2 reps at 90% of 1RM
• 1 rep at 95% of 1RM
• 1 rep at 103% of 1RM

Front Squat
• 5 reps at 60% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 75% of 1RM
• 5 reps at 75% of 1RM

Core
3 rounds:
• 40 Seal Walk steps
• 10 GHD Sit-ups

Conditioning
24-16-8 reps for time:
Deadlifts 135/95#
Wall Balls 20/14#
Box Jumps 24/20”

Sat, Jul 25, 2015

CROSSFIT GAMES WEEK

Warm-up
• 300 m Row

2 rounds of:
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
• 30 sec Bulgarian Stretch Right
• 30 sec Bulgarian Stretch Left

3 rounds:
• 10 Wallballs 20/14#
• 10 sec Handstand Hold

Strength
Cluster
• 3 reps @ 60% of 1RM
• 2 reps @ 70% of 1RM
• 2 reps @ 80% of 1RM
• 1 rep @ 90% of 1RM
• 1 rep @ 95% of 1RM
• 1 rep @ 100%+ of 1RM

Skill Test
For distance (1 attempt):
• Max Handstand Walk

Conditioning
“2013 Naughty Nancy” (light)
4 rounds for time:
• 600 m Run
• 25 Overhead Squats 95/65#

Fri, Jul 24, 2015

CROSSFIT GAMES WEEK

Warm-up
2 rounds:
• 10 cal Air Bike
• 10 Air Squats
• 10 Arm Circles

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

Strength
Front Squat
• 5 reps at 60% of 1RM
• 5 reps at 65% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 70% of 1RM

Back Squat
• 5 reps at 60% of 1RM
• 5 reps at 65% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 75% of 1RM

Skill Test
For reps (1 attempt):
• Max Strict Handstand Push-ups

Conditioning
“2011 Rope-Clean”
For time:

• 5 Rope Climbs 15’
• 5 Clean & Jerks 145/115#
• 4 Rope Climbs 15’
• 4 Clean & Jerks 165/125#
• 3 Rope Climbs 15’
• 3 Clean & Jerks 185/135#
• 2 Rope Climbs 15’
• 2 Clean & Jerks 205/145#
• 1 Rope Climb 15’
• 1 Clean & Jerk 225/155#

Wed, Jul 22, 2015

CROSSFIT GAMES WEEK

Warm-up
• 100 Jump Rope Singles
• 50 Double Unders

4 rounds:
• 20 sec Thoracic Spine BB Stretch
• 20 sec Pigeon Pose Right
• 20 sec Pigeon Pose Left

2 rounds:
• 10 Jacking Jacks
• 10 Air Squats
• 10 Romanian Deadlifts 45/35#
• 10 Barbell Thrusters 45/35#

Strength
Clean & Jerk
• 3 reps at 75% of 1RM
• 2 reps at 80% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 93% of 1RM
• 1 rep at 96% of 1RM

Skill Test
For load (3 attempts):
• Max Weighted Chest-to-bar Pull-up

1 min for distance:
• Max Farmer Carry 100/70# DBs

Conditioning
“2013 Sprint Chipper”
For time:
• 21 MedBall GHD Sit-ups 20/14#
• 15 Snatches 165/100#
• 9 Burpee Box Over 30/24”

Tue, Jul 21, 2015

CROSSFIT GAMES WEEK

Warm-up
• 20 cal Air-Bike
• 20 PVC Passthroughs
• 20 PVC Good Mornings
• 20 PVC Overhead Squats

2 rounds of:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left

Strength
Snatch
• 3 reps at 75% of 1RM
• 2 reps at 80% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 93% of 1RM
• 1 rep at 96% of 1RM

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

Skill Test
For distance (3 attempts):
• Max Standing Broad Jump

Conditioning
“2007”
For time:
• 1000 m Row

Then 5 rounds:
• 25 Pull-ups
• 7 Push Jerks 135/85#

Mon, Jul 20, 2015

CROSSFIT GAMES WEEK

Warm-up
• 300 m Row

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

2 rounds:
• 15 PVC Passthroughs
• 15 PVC Good Mornings
• 15 PVC Overhead Squats
• 15 sec Goblet Squat Hold 70/53#

Strength
Back Squat
• 5 reps at 60% of 1RM
• 5 reps at 65% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 75% of 1RM

Front Squat
• 5 reps at 60% of 1RM
• 5 reps at 65% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 70% of 1RM

Skill Test
For time (1 attempt):
• Max L-sit

For distance (2 attempts):
• Max Reverse MedBall Throw 20/14#

Conditioning
“2014 The Beach” (modified)
For time:

• 200 m Run
• 30 DB Thrusters 30/20#
• 30 Burpees
• 400 m Run
• 30 Burpees
• 30 DB Thrusters 30/20#
• 200 m Run

Sat, Jul 18, 2015

Warm-up
3 rounds of:
• 10 m High Knees
• 10 m Butt Kicks
• 10 Air Squats
• 5 Push-ups

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

Strength
Clean
• 4 sets of 3 reps (touch and go)
Start light then work up to a 3 rep max.

Bench Press
• 3 reps at 70% of 1RM
• 2 reps at 80% of 1RM
• 1 reps at 90% of 1RM
• 1 reps at 100%+ of 1RM

Conditioning
For time:
• 1 mile Run
• 100 Thrusters 45/35#
• 100 AbMat Sit-ups
• 100 Push-ups
• 1 mile Row

1 mile = 1600 meters

Fri, Jul 17, 2015

Warm-up
• 300 m Row
• 15 PVC Around the World CW
• 15 PVC Around the World CCW
• 20 PVC Good Mornings
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 20 PVC Overhead Squats
• 20 Straight-leg Sit-ups

Strength
Front Squat
• 4 sets of 5 reps at 65% of 1RM

Back Squat
• 5 reps at 65% of 1RM
• 3 sets of 5 reps at 75% of 1RM

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

Conditioning
10 min AMRAP:

• 30 Double Unders
• 20 Pull-ups
• 10 Deadlifts 135/95#

Wed, Jul 15, 2015

Warm-up
• 20 cal Air Bike

3 rounds:
• 10 Jumping Jacks
• 10 PVC Passthroughs
• 10 Dumbbell Push Press 25/15#

3 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Goblet Squat Hold 53/35#
• 30 sec Standing Toe Touch Hold

Strength
Clean & Jerk
• 3 reps at 75% of 1RM
• 2 reps at 85% of 1RM
• 1 rep at 95% of 1RM
• 1 rep at 98% of 1RM

Clean Grip Pulls
• 5 reps at 95% of 1RM Clean
• 5 reps at 100% of 1RM Clean

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

Conditioning
40-30-20-10 reps for time:
Row (calories)
Kettlebell Swings 53/35#

Tue, Jul 14, 2015

Warm-up
• 300 m Row

• 20 PVC Passthroughs
• 20 Cossack Side Lunges
• 20 Scorpions

2 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left

Strength
Snatch
• 3 reps at 75% of 1RM
• 2 reps at 85% of 1RM
• 1 rep at 95% of 1RM
• 1 rep at 98% of 1RM

Snatch Grip Pulls
• 5 reps at 95% of 1RM Snatch
• 5 reps at 100% of 1RM Snatch

Conditioning
“Kelly”
5 rounds for time:

• 400 m Run
• 30 Box Jumps 24/20”
• 30 Wallballs 20/14#

Mon, Jul 13, 2015

Warm-up
• Reverse Tabata Air Bike

Reverse Tabata is 8 rounds of 10 seconds of work (as many calories as possible) followed by 20 seconds of rest.

3 rounds:
• 10 Jumping Jacks
• 10 Air Squats

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

Strength
Back Squat
• 5 reps at 60% of 1RM
• 3 reps at 70% of 1RM
• 2 reps at 80% of 1RM
• 2 reps at 90% of 1RM
• 1 rep at 95% of 1RM

Front Squat
• 5 reps at 65% of 1RM
• 4 reps at 75% of 1RM
• 4 reps at 80% of 1RM
• 4 reps at 85% of 1RM

Core
• Tabata Stand-Up Sit-Ups

Tabata is 8 rounds of 20 seconds of work (as many reps as possible) followed by 10 seconds of rest.

Conditioning
10 rounds for time:

• 5 Burpee Chest-to-bar Pull-ups
• 10 Push-ups
• 15 Air Squats