Saturday, October 31, 2015

KBS, Hollow Rocks, HPC, Burpees, Front Squats

WOD
_____________
Teams of 3

5 Rounds / EMOM rotate to the next exercise until you have completed 1 minute of each
1 min - Russian KBS 70/55/35
1 min - Hollow Rocks
1 min - Hang Power Cleans 95/65/45
1 min - Burpees
1 min - Front Squats 95/65/45
-rest 1 min

*Score = total reps




Friday, October 30, 2015

Run, Thrusters

WOD
_____________________________________

Barbell & Accessory
Overhead Squat 1-1-1
Front Squat 2-2-2
Back Squat 3-3-3

_____________________________________________________

Foundations 
For time / Complete in any order / (20 cap)
50 Overhead Lunges, 45/25/15
50 Reverse Hypers
50 Jumping Pull-ups
50 Hollow Rocks
50 Burpees


Conditioning
5 Rounds/2 min clock
Run 200m or Row 250m
Max Reps Thrusters 105/75/55

-rest 2 mins


Competition 
For time (15 cap)
80 cal Row
40 S2O 155/105/75
80 Deads 155/105/75

Thursday, October 29, 2015

HSPU, Power Cleans

WOD
_____________________________________

Barbell & Accessory
A) Squat Clean & Jerk
5@50%, 5@60%, 5@75%, 3@85%, 1+@95%
Percentages are based on 70% of your 1 Rep Max

B) Kipping Pull-ups 5x3
C) Double or Triple-under Attempts 5x10
_____________________________________________________

Foundations 
For time:
75 Sit-ups
150 KBS, 55/35/25
300 Single-unders


Conditioning
AMRAP 15
5 HSPU
10 Power Cleans 135/95/65



Competition 
For time (20 cap)
Run 1000m
25 Alt Power Cleans 100/70/40# DB
25 Box Jump Overs 24/20
25 C2B
50 WBS
25 Box Jump Overs 24/20
25 C2B
25 Alt Power Cleans 100/70/40# DB

Wednesday, October 28, 2015

Burpee Pull-ups, Burpee Box Jumps, Burpee SQT

WOD
_____________________________________

Barbell Strength & Accessory
A) Deadlift 5-4-3-2-1
B) Sled Push/Pull 5x1
C) Jumping Bar Muscle-ups 5x5
_____________________________________________________

Foundations 
For time:
Run 800m
50 Thrusters 45/35/15
30 Strict Banded Pull-ups
50 Mountain Climbers
Run 800m


Conditioning
3 RFT
20 Burpee Pull-ups
15 Burpee Box Jumps 24/20
10 Burpee Squat Clean Thrusters, 115/80/55


Competition 
Opposing Ladder of:
5-4-3-2-1
Sled Push D&B, 4/3/2
5-10-15-20-25
Weighted GHDSU, 45/25/15#


Tuesday, October 27, 2015

Wall Climbs, Thrusters, Pull-ups, Deads, Box Jumps HPC, T2B, Burpees

WOD
_____________________________________

Barbell Strength & Accessory
A) Squat Snatch
5@50%, 5@60%, 5@75%, 3@85%, 1+@95%
Percentages are based on 70% of your 1 Rep Max

B) Strict Pull-ups 5x5
C) Knees-to-Feet 5x5
_____________________________________________________

Foundations 
For time (20 cap)
50-40-30-20-10
KBS 55/35/25
Hollow Rocks


Conditioning
For time (20 cap)
10 Wall Climbs
20 Thrusters 95/65/45
30 Pull-ups
40 Deads 95/65/45
50 Box Jumps
40 Hang Power Cleans 95/65/45
30 T2B
20 Burpees
10 Wall Climbs


Competition 
AMRAP 15
Row 500m, sub 1:45/2:00 500m Split
50 UB Double-unders
30 UB WBS



Monday, October 26, 2015

WBS, Pull-ups, Power Snatches

WOD
_____________________________________

Barbell Strength & Accessory
A) 2 Front Squat + 3 Back Squat + 1 Overhead Squat, 1-1-1-1-1
B) Handstand Hold Attempts 5x10
C) GHD Sit up 5x5
_____________________________________________________

Foundations 
AMRAP 18
150 Single-unders
50 Lunges
30 Hand Release Push-ups


Conditioning
7 RFT
15 WBS
12 Pull-ups
9 Power Snatches 95/65/45


Competition 
For time:
AMRAP 12
1 Bar Muscle-up + 2 T2B + 3 C2B
5 Deads 315/205/185

Saturday, October 24, 2015

Benchmark Mash

WOD
_____________________________________

AMRAP 30 / With a partner, complete the following:

Run 1200m
63 KBS, 70/55/35
36 Pull-ups

30 Burpees

45 Thrusters 135/95/65
45 T2B

30 Burpees

30 Clean & Jerks 135/95/65

30 Burpees

150 Med Ball Catch, 20/14/10



*Tag in & out as needed

Friday, October 23, 2015

Squat Snatches, Pull-ups

WOD
_____________________________________

Barbell Strength & Accessory
A) Back Squat 5-4-3-2-1
B) Rope Climb 5x1
C) GH Raise 5x5
_____________________________________________________

Foundations 
5 RFT
20 Mt Climbers
20 Reverse Hypers
Run 400m


Conditioning
AMRAP 15
5 Squat Snatches, 75/55/35
10 Pull-ups
15 Double-unders


Competition 
For time:
Run 800m or Row 1000
30 Alt Single-arm Clean & Jerk, 100/60/40# DB
150 Double-unders

Thursday, October 22, 2015

Double-unders, WBS, Row, T2B

WOD
_____________________________________

Barbell & Accessory
A) Squat Clean & Jerk
5@50%, 5@60%, 3@70%, 3@80%, 3+@90%
Percentages are based on 70% of your 1 Rep Max

B) Dips 5x5
C) Rower - 5x10 pulls to find lowest 500m split
______________________________________

Foundations 
5 RFT (20 cap)
12 Deads
9 Hang Power Cleans
6 Push Jerks

*95/65/65#


Conditioning
AMRAP 18
100 Double-unders
75 WBS
50 Cal Row
25 T2B


Competition 
12 min clock:
Max UB Reps GHDSU
-rest as needed
Max UB Reps Back Squat 225/185/135 (no racks)
-rest as needed
Max UB Reps KBS, 70/55/35



Wednesday, October 21, 2015

Thrusters, Pull-ups

WOD
_____________________________________

Barbell & Accessory
A) Weekly Challenge - 5 attempts to find a max height box jump

B)  Front Squat 10-7-5-3

______________________________________

Foundations 
Partner WOD / AMRAP 20
66 Alternating Med Ball Sit-ups, 20/14/10
66 Alternating Step Ups, 20'
66 Alternating Burpees


Conditioning - "Fran"
21-15-9
Thrusters 95/65/45#
Pull-ups


Competition 
For time:
15 Deficit HSPU, 4/2/0"
40 UB WBS
200m KB Carry, 70's/55s/35's
80 UB Double-unders
15 Ring Dips (men - high rings)

Tuesday, October 20, 2015

Press, Squat

WOD
_____________________________________

Barbell & Accessory
A) Squat Snatch
5@50%, 5@60%, 3@70%, 3@80%, 3+@90%
Percentages are based on 70% of your 1 Rep Max

B) GH Raise 5x5
C) Knees-to-Feet 5x5

______________________________________

Foundations
3 Rounds
AMRAP 1 - KBS 55/35/25
AMRAP 1 - Mt Climbers
AMRAP 1 - WBS 20/14/10#
AMRAP 1 - Hollow Rocks
-rest 1 min

*Score = total reps


Conditioning 
5 Minutes
Max reps Press (3 points for each rep)
Max reps Push Press (2 points for each rep)
Max reps Push Jerk (1 point for each rep)
95/65/45#

-rest 1 minute

5 minutes
Max reps OHS (3 points for each rep)
Max reps Front Squat (2 points for each rep)
Max reps Back Squat (1 point for each rep)
95/65/45#

*Both hands stay on the bar at all times.  Rest as needed but if the bar touches the ground that portion of the wod is over.

** Convert total points to reps.  Score = total reps.


Competition 
For time (20 cap)
20 Thrusters
20 SDLHP
20 Jerks
20 OHS
20 Front Squats
* Do 5 burpees every minute
135/95/65#

Monday, October 19, 2015

KBS, Double-unders, Hip Ext

WOD
_____________________________________

Barbell & Accessory
A) Push Jerk - 5-4-3-2-1
B) Strict Pull-ups 5x5
C) Tire Flips 5x5

______________________________________

Foundations
For time:
30 Burpees
Run 800m
500 Single-unders
Run 800m
30 Burpees


Conditioning 
42-30-18 for time:
UB Russian KBS 45/35/26
UB Double-unders
GHD Hip Extensions



Competition 
3 RFT
Run 400m or Row 500m
10 Weighted Pull-ups, 45/25/15#
40' HSW

Saturday, October 17, 2015

Cleans, Burpees, Sit ups, Lunges, Front Squats, PUsh Jerks

WOD
_____________________________________

With a partner complete the following / AMRAP 30

30 Power Cleans 135/95/65
60 Burpees
90 Sit-ups
120 Lunges
30 Front Squats 135/95/65
120 Lunges
90 Sit-ups
60 Burpees
30 Push Jerks 135/95/65

* One works, one rests  /  Tag in & out as needed

Friday, October 16, 2015

Lunges, T2B, Wall Climbs

WOD
_____________________________________

Barbell & Accessory
A) Overhead Squat 5-4-3-2-1
B) Knees to Feet 5x5
C) Double or Triple Unders Attempts 5x10

______________________________________

Foundations
5 RFT
Run 200m or Row 250m
15 Box Jumps 20'
9 OHS Squats 75/55/35

Conditioning 
3 RFT (20 cap)
15 Front Rack Lunges, 95/65/45#
10 T2B
5 Wall Climbs

Competition 
5-4-3-2-1 for time (20 cap)
Deads 365/245/185
Muscle-ups
*men -20lb vest




Thursday, October 15, 2015

Filthy Fifty

WOD
_____________________________________

Barbell & Accessory
Squat Clean & Jerk 5@50%, 5@60%, 5@65%, 5@75%, 5+@85%
Percentages are based on 70% of your 1 Rep Max; add 5lbs to last week.

______________________________________

Foundations
For time (20 cap)
100 Hollow Rocks
100 Hand Release Push-ups
*Each break/pause/rest, run 200m


Conditioning 
For time (20 cap)
50 Box Jumps 24/20
50 Jumping Pull ups
50 KBS 35/26
50 Walking Lunges
50 K2E
50 Push Press 45/35
50 Back Extensions
50 WBS
50 Burpees
50 Double-unders


Competition 
For time (20 cap)
30/20 Ring Dips (m- high rings)
Row 2000m
20/15 Ring Dips (m - high rings)
Run 1600m
10/10 Ring Dips (m - high rings)

__________________________________

Weekly Challenge
For time (5 min cap)
30 Clean & Jerks 135/95/65

Wednesday, October 14, 2015

Double-unders, WBS

WOD
_____________________________________

Barbell & Accessory
A) Front Squat 5-4-3-2-1
B) Handstand Hold Attempts 5x10
C) Strict Dips 5x5

______________________________________

Foundations
Partner WOD / AMRAP 20 / 1 works, 1 rests
Row 1000m
66 Hollow Rocks
500 Single-unders
66 Burpees


Conditioning 
15 min clock
50 Double-unders
Max UB Wall Ball Shots 20/14/10

*Score = total WBS


Competition 
3 RFT
30 GHD SU
10 Bear Complex 135/95/65


__________________________________

Weekly Challenge
For time (5 min cap)
30 Clean & Jerks 135/95/65

Tuesday, October 13, 2015

KBS, T2B, Box Jumps

Barbell 
A)  Squat Snatch 5@50%, 5@60%, 5@65%, 5@75%, 5+@85%
Percentages are based on 70% of your 1 Rep Max; add 5lbs to last week.
B)  Strict Pull-ups 5x5
C)  Snatch Balance (no dip) w/ PVC 5x5
_______________________________________________________________________

Foundations
AMRAP 15
Run 200m
30 Lunges
15 Push Press 95/65/45#


Conditioning 
5 RFT
20 KBS 55/35/25#
15 T2B
10 Burpee Box Jumps


Competition 
10 min clock:
Run 1600m
AMRAP Squat Snatches 135/95/65
-then
7 min clock:
Run 800m
AMRAP Squat Cleans 135/95/65
-then
3 min clock:
Run 400m
AMRAP Thrusters 135/95/65


__________________________________________

Weekly Challenge
For time (5 min cap)
30 Clean & Jerks 135/95/65

Monday, October 12, 2015

Power Snatch

Barbell 
Back Squat 10-1-15-1-20-1
*Find a 20 RM and a 1 RM

___________________________________________________

Foundations
3 RFT (20 cap)
30 Deads 70/55/35 KB
30 Sit-ups
30 Jumping Pull-ups


Conditioning - "Randy"
For time (20 cap)
75 Power Snatches 75/55/35


Competition 
3 RFT
5 Pull-up + C2B + Muscle-up
40' HSW
50 UB Double-unders



__________________________________________

Weekly Challenge
For time (5 min cap)
30 Clean & Jerks 135/95/65

Saturday, October 10, 2015

Thrusters, Burpees, KBS, Mt Climbers, Deads, Cleans, Front Squats, S2O, Snatches



WODiac - a daily RX of CrossFit news, links and commentary
Body Weight 117# - Clean & Jerk 296# (video)
Mastering the Bar Muscle-up (video)
Natalie Burgerner Snatch Sequence (video)
Pyrros Dimas Training (video)

_______________________________________________________

WOD 

With a partner, complete the following:

1.  AMRAP 10
Thrusters, 95/65/45#
Burpees
*1,1...2,2...3,3...keep going up 1 rep each round.  Partners work at same time, switch each round.

-rest 2 mins, then

2.  AMRAP 10
20 KBS 55/35/26#
20 Mt Climbers
*Partners work at same time, switch each round

-rest 2 mins, then

3.  10 min clock
2 mins Max Reps - Deadlifts 135/95/65
2 mins Max Reps - Power Cleans 135/95/65
2 mins Max Reps - Front Squats 135/95/65
2 mins Max Reps - Shoulder-to-Overhead 135/95/65
2 mins Max Reps - Power Snatches 135/95/65
* Partners split the work evenly, 1 minute each


Friday, October 9, 2015

Burpees, Double-unders

Barbell & Accessory
A) Front Squat 7-7-7-7-7 (from the floor)
B) Plate Flips 5x10
C) Rope Climb 5x1
___________________________________________________

Foundations
For time:
1000 Single unders
*5 Burpees every break

Conditioning 
For time:
100 Burpee
*30 Double-unders each pause/rest/break

Competition 
5 RFT
30 UB Double-unders
20 UB Pull-ups
10 UB Thrusters 135/95/65

__________________________________________

Weekly Challenge
AMRAP 1 minute - Pull-ups

Thursday, October 8, 2015

Snatch, Clean, Deads

Barbell & Accessory
A) Squat Clean & Jerk - Cycle 2, Week 3/3
5@50%, 5@60%, 5@75%, 3@85%, 1+@95%
Percentages based on 70% of your 1 RM; add 5lbs over Cycle 1
B) Handstand Hold Attempts 5x10
C) Jumping Bar Muscle-ups 5x5
___________________________________________________

Foundations
Partner WOD for time (20 cap) / 1 works, 1 rests
500 Single Unders
400m Run
300 Mountain Climbers
200 Lunges
100 Burpees


Conditioning 
20 min clock:
Snatch - starting w/ a 45/35# bar and adding 10# each rep until failure
-then
Clean - continue adding 10# each rep until failure
-then
Deadlift - continue adding 10#  each rep until failure

* score = sum of heaviest of each lift


Competition 
For time (20 cap)
45 Deads 225/155/105
45 Cal Row
45 OHS 115/85/65

__________________________________________

Weekly Challenge
AMRAP 1 minute - Pull-ups

Wednesday, October 7, 2015

KBS, Push-ups

WODiac - a daily RX of CrossFit news, links and commentary
Body Weight 117# - Clean & Jerk 296# (video)
Mastering the Bar Muscle-up (video)
Natalie Burgerner Snatch Sequence (video)

______________________________________________________

WOD

Barbell & Accessory
A) Weekly Challenge:  AMRAP 1 min - Pull-ups
B)  OHS 5-5-5-5-5
C)  Rower: 5x10 pulls to find lowest 500m split
_________________________________________

Foundations
For time 50-40-30-20-10
Mountain Climbers
Hollow Rocks


Conditioning 
For time 40-30-20-10 (20 cap)
Alt Single Arm KBS 55/35/25
Deficit Hand Release Push-ups 4/2"


Competition 
50-40-30-20-10 for time (20 cap)
UB Wall Ball Shots
Calorie Row

__________________________________________

Weekly Challenge
AMRAP 1 minute - Pull-ups

Tuesday, October 6, 2015

Squats

WODiac - a daily RX of CrossFit news, links and commentary
Body Weight 117# - Clean & Jerk 296# (video)
Mastering the Bar Muscle-up (video)
Natalie Burgerner Snatch Sequence (video)

______________________________________________________

WOD

Barbell & Accessory
A) Squat Snatch - Cycle 2, Week 3/3
5@50%, 5@60%, 5@75%, 3@85%, 1+@95%
Percentages based on 70% of your 1 RM

B) Strict Dips 5x5 (RX'd add weight each set)
C) Knees-to-Feet 5x5 (RX'd add height each set)
_________________________________________

Foundations
For time:
3 RFT
200m Overhead Carry, 45/25/15#
30 KBS, 55/35/25#


Conditioning
AMRAP 12
5 Back Squats
3 Front Squats
1 Overhead Squat
135/95/65#


Competition 
For Time (15 cap)
Accumulate 3 mins in an L-sit Hold
*men high rings / women paralettes or KB's


_____________________________________________

Weekly Challenge
AMRAP 1 minute - Pull-ups




Monday, October 5, 2015

Burpees, Deads

WODiac - a daily RX of CrossFit news, links and commentary
Body Weight 117# - Clean & Jerk 296# (video)
Mastering the Bar Muscle-up (video)
Natalie Burgerner Snatch Sequence (video)

______________________________________________________

WOD

Barbell & Accessory
A) Bear Complex 1-1-1-1-1
B) Strict Pull-ups 5x5 (RX'd C2B weighted)
C) GH Raise 5x5

_________________________________________

Foundations
For time
50 Sit ups
100 Lunges
50 Reverse Hypers
50 HR Push-ups


Conditioning
5 RFT
15 Burpees
5 Deadlift 225/155/105


Competition - "Nasty Girls"
3 RFT
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans 135/95/65#

_____________________________________________

Weekly Challenge
AMRAP 1 min - Pull-ups


Saturday, October 3, 2015

WBS, Deads, Push Press, Step-ups



WODiac - a daily RX of CrossFit news, links and commentary
Body Weight 117# - Clean & Jerk 296# (video)
Mastering the Bar Muscle-up (video)
Natalie Burgerner Snatch Sequence (video)
Pyrros Dimas Training (video)

_______________________________________________________

WOD 

Teams of 2 / AMRAP 30
100 WBS 20/14/10#
100 Deads 95/65
100 Push Press 95/65/45
100 Step Ups 20"

*Share work as needed / 1 works, 1 rests

________________________________________________________________

Weekly Challenge
3 Mins:  AMRAP WBS

Friday, October 2, 2015

Run, OHS



WODiac - a daily RX of CrossFit news, links and commentary
Body Weight 117# - Clean & Jerk 296# (video)
Mastering the Bar Muscle-up (video)
Natalie Burgerner Snatch Sequence (video)
Pyrros Dimas Training (video)

_______________________________________________________

WOD 

Barbell & Accessory
A) Front Squat 3-3-3-3-3
B) Strict Pull-ups 5x5
C) Handstand Hold Attempts 5x5

_________________________________________________________


Foundations 
For time (20 cap)
30-20-10
Power Snatch 75/55/35
Burpee Over Bar


Conditioning - "Nancy"
5 RFT (20 cap)
Run 400m
15 Overhead Squats 95/65/45


Competition - "Nasty Girls V2"
3 RFT (20 cap)
50 Alt Pistols
7 Muscle-ups
10 Power Cleans 175/115/85#

________________________________________________________________

Weekly Challenge
3 Mins:  AMRAP WBS

Thursday, October 1, 2015

Row, Double unders, Sled Push, Run



WODiac - a daily RX of CrossFit news, links and commentary
Body Weight 117# - Clean & Jerk 296# (video)
Mastering the Bar Muscle-up (video)
Natalie Burgerner Snatch Sequence (video)
Pyrros Dimas Training (video)

_______________________________________________________

WOD 

Barbell & Accessory
A) Squat Clean & Jerk
5@50%, 5@60%, 3@70%, 3@80%, 3+@90%
Percentages based on 70% of your 1 RM

B) Jumping Bar Muscle-up 5x5

_________________________________________________________


Foundations 
3 RFT (20 cap)
50 OH Lunges, 25/15/10#
50 Hollow Rocks
50 Mt Climbers


Conditioning 
For time (20 cap) / Any order
5 Sled Push-down & Pull-back, 180/135/90 (Down & Back = 1)
150 Double-unders
Row 1000m


Competition 
For time:
15-12-9
Deads 315/225/155
Thrusters 135/95/65

________________________________________________________________

Weekly Challenge
3 Mins:  AMRAP WBS