October 16, 2015

Squat clean: Establish a new 1 rep max
Death by Thruster 135/95

October 15, 2015

Strict Press 5 x 5
Run 3 x 800m
Rest 3 minutes between repeats

October 14, 2015

For time:
10 Front squat 135/95 from the floor
2 Muscle ups (scaled: 2 strict pull-up + 2 strict ring dip)
9 Front squat

2 Muscle ups         
8 Front squat
2 Muscle ups
7 Front squat
2 Muscle ups
6 Front squat
2 Muscle ups
5 Front squat
2 Muscle ups
4 Front squat
2 Muscle ups
3 Front squat
2 Muscle ups
2 Front squat
2 Muscle ups
1 Front squat
2 Muscle ups

Tabata Hollow-hold

October 13, 2015

Muscle up practice

3 Rounds for time:
Run 400m
21 Toes to bar
12 pull ups

Happy Thanksgiving!

Sumo Deadlift 5 x 5

For time:
42 – 30 – 18 Medicine ball clean 20/14
21 – 15 – 9 Ring dips

October 9, 2015

Thruster – 5 x 3

“Angie”
100 Pullups
100 Pushups
100 Situps
100 Squats

October 8, 2015

Front/Back lever practice

4 Rounds for time of:
400m run
40 Walking lunges

October 7, 2015

Hang Squat Clean 5 × 2

AMRAP: 10 minutes
20 Double-unders
7 Clean and jerk 135/95

October 6, 2015

 Ring Dip Practice - ring support, negatives, strict, kipping

AMRAP:15 minutes
7 Power clean 135/95
7 Ring dip
7 Box jumps 24″

October 5, 2015

Handstand Practice

3 Rounds for time of:
10 Push jerk 115/85
10 chest-to-bar pull ups
200m run

October 2, 2015

“Filthy Fifty”
50 Box jump, 24/18
50 Jumping pull-ups
50 Kettlebell swings, 16/12kg
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press 45/35
50 Good mornings 45/35
50 Wall ball shots 20/14
50 Burpees
50 Double unders

October 1, 2015

Push-Jerk 5 x 3
20min AMRAP
3 squat cleans 135/95
6 Pull ups
15 double unders

September 30, 2015

Squat clean 5 x 2
3 rounds for time:
Run 400m
30 Box jumps 24/18
30 Wall ball shots 20/14

September 29, 2015

Rope climbing practice
21-15-9-15-21
Wall Ball 20/14
Burpee

September 28, 2015

Thrusters 5 x 5
5 rounds for time of:
15 Sumo deadlift high-pull 95/65
15 Overhead squat 95/65

September 25, 2015

Box squat – 6 sets of 3

“Death by Clean & Jerk” 135/95

September 24, 2015

Handstand Practice - Wall-walks, freestanding, walking

B: 15min AMRAP
6 Squat cleans 115/85
12 Pull ups
21 Double unders

September 23, 2015

4 rounds for time:
Run 800m
20 Squats
15 KB Swings 24/16kg
10 Ring dips

September 22, 2015

Snatch: 1RM

B: 10 rounds for time:
1 rope climb/7 strict pull-up
3 Hang Power Snatch 115/85

September 21, 2015

Pull up practice - negatives, static holds, kipping, strict

12 min AMRAP
7 Knees to elbows
7 Sumo deadlift high pull 40/25kg

September 18, 2015

"Fight Gone Bad"

3x 5min rounds with 1min rest between rounds

Wall-ball 20/14 (Reps)
Sumo deadlift high-pull 35/24 kg (Reps)
Box Jump 24/18″  (Reps)
Push-press 75/55 (Reps)
Row: Calories (Calories = reps)

September 17, 2015

Strict rope climbs - 1 rep every 2 mins x 5

For Time:
15 – 12 – 9 rep rounds of:
Thrusters 95/65
Diamond Push ups
Run 200m between rounds and at the end.

September 16, 2015

Muscle up practice

For time: 10 – 20 – 30 – 20 – 10
Double unders (unbroken)
Knees to elbows

If you break on double-unders (or singles) start them again

September 15, 2015

Back squat – 8 sets of 2

5 Rounds For Time of:
5 Kettlebell deadlifts
5 Kettlebell Hang squat cleans
5 Kettlebell Push presses
5 Kettlebell Squats (Kettlebells held in front rack)

– Each round must be finished unbroken, holding one kettlebell in each hand.
– Go as heavy as you can!

September 14, 2015

 Strict Press – 5 sets of 3 reps

As many rounds as possible in 15 mins of:
200m run
5 Pull up
10 Push up
15 Wall ball 9/6kg

September 11, 2015

Handstand Practice

“Whitten”
Five rounds for time of:
22 Kettlebell swings, 32/24kg
22 Box jump, 24/18″ box
Run 400 meters
22 Burpees
22 Wall ball shots, 9/6kg ball

September 10, 2015

Hang squat clean – 5 sets of 2 reps

3 rounds for time of:
15 Hang power clean 60/40kg
15 Burpees

September 9, 2015

Split jerk – establish a 1 rep max (in 10 mins)

Ladder [10-1] for time of:
Walking lunges with 2 kettlebells in front rack position
Toes to bar

September 8, 2015

 Muscle-up practice - 10mins
 7 Rounds for time of:
10 Push press 40/30kg
10 SDHP 40/30kg
200m run

September 7, 2015 Happy Labour Day!!

Overhead Squat – 3 sets of 5 reps
Death by Hang Power Snatch:
With a continuously running clock do one HPS the first minute, two HPS the second minute, three HPS the third minute…continuing as long as you are able.
*Use 55% – 65% of 1 RM Snatch

September 4, 2015

Press – 5 sets of 5 reps
For time:
21 L-pull-ups
20 One legged squats, alternating legs
18 L-pull-ups
16 One legged squats, alternating legs
15 L-pull-ups
12 One legged squats, alternating legs
12 L-pull-ups
8 One legged squats, alternating legs

September 3, 2015

Skin-the-cat practice

20 min AMRAP:
6 Push press 50/30kg
8 SDHP 32/24kg Kettlebell
10 Box jumps 24/18″
Run 200m

September 2, 2015

Weighted Chin up – Go for a new 1RM (in 10 minutes)

As many rounds as possible in 10 minutes of:
4 Handstand Push ups
8 Kettlebell swings 32/24kg
12 Box jumps 24/18″ box

September 1, 2015

Deadlift – 5 sets of 1 rep.

“Tate”
5 rounds for time:
9 Thrusters 95/65
9 Ring Dips
9 Cleans 95/65
9 Pull-ups

August 31, 2015

Overhead squat – 3 sets of 3 reps

For time:
Run 800m, then immediately into:
3 rounds of:
10 Bent-over row 135/95
10 push-up on paralettes
10 SDHP w/ Kettlebell 32/24kg

August 28, 2015

Handstand Practice

“The Chief”

Max rounds in 3 minutes of:
3 Power cleans 135/95
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

August 27, 2015

Front Squat - 2 reps every minute for 10mins

Partner workout 15min
P1: Dead hang from bar
P2: 5 burpees
5 Box Jumps
5 Goblet squats 24kg/16kg

Rules - if P1 drops off the bar, P2 has to start their whole round over from the beginning

August 26, 2015

Deadlifts – 5 sets of 3 reps
3 Rounds for time:
Run 400m
21 Wall balls 20/14
12 pull ups

August 25, 2015

Kettlebell skills: Clean, Jerk and Snatch

20min AMRAP
10 Kettlebell snatch 24/16kg (5 each side)
10 pistols (alternating legs)
10 Knees to elbows

August 24, 2015

Weighted Chin ups (dead hang and add weight as necessary)
5 sets of 3 reps

9–15–21
Front squat 155/105
Ring dip

August 21, 2015

A: OHS - 5 sets of 3 reps at 70%

B: For time:
50 Box jumps 24″/18″
100 Kettlebell swings 24/16kg
200 Double unders
– Divide repetitions and order of movements as desired

August 20, 2015

A. Deadlift – 5 sets of 5

B. 15min AMRAP:
10 KB snatch 24/16kg
Run 200m
10 Burpees

August 19, 2015

A: Weighted chin ups – 5 x 5

B: Three rounds for time of:
Run 800 meters
Rest 2 minutes

August 18, 2015

A: Squat clean – on a minute each minute for 12 minutes perform 1 squat clean

B: 5 Rounds for time:
5 squat clean 135/95
25 DUs

August 17, 2015

A: Muscle Up practise

B: For time:

15 Thrusters 95/64
3 rounds of:
5 pull ups
10 push ups
15 squats

10 Thrusters
2 Rounds of:
5 pull ups
10 push ups
15 squats

5 Thrusters
1 Round of
5 pull ups
10 push ups
15 squats

August 14, 2015

For time:
20 Chest to Bar Pull-ups
20 Box Jumps, 24″ box
20 Toes to Bar
100m Overhead Walking Lunge  45/35
20 Toes to Bar
20 Box Jumps, 24″ box
20 Chest to Bar Pull-ups

August 13, 2015

A: Rope climb practice

B: 18min EMOM
Min 1: 1x legless rope climb/with feet/3x modified
Min 2: 5x 6-count-burpee
Min 3: 7x strict toes-to-bar/K2E/hanging leg raise

August 12, 2015

A: Handstand/Handstand walk practise

B: 16 Kettlebell swings 32/24 kg
2 Chin ups
14 Kettlebell swings
4 Chin ups
12 Kettlebell swings
6 Chin ups
10 Kettlebell swings
8 Chin ups
8 Kettlebell swings
10 Chin ups
6 Kettlebell swingss
12 Chin ups
4 Kettlebell swings
14 Chin ups
2 Kettlebell swings
16 Chin ups

August 11, 2015

A. Push press – 5 sets of 2

B. 5 rounds for time:
5 shoulder to overhead anyhow 150/90
10 Burpees

August 10, 2015

A. Squat clean – 5 sets of 3

B. As many rounds as possible in 10 minutes:
5 squat cleans 135/95
10 push ups
20 Double unders

August 7, 2015

A. Snatch – on a minute each minute for 12 minutes perform 1 snatch

B. “Rankel”
20min AMRAP
6 Deadlift 225/155
7 Burpee pull-ups
10 Kettlebell swings, 32/24kg
Run 200m

August 6, 2015

A. Push press – 5 sets of 3

B. Ladder 10-to-1 for time:
Pull Up on Rings
Decline push-up (feet on box)

August 5, 2015

A. Muscle-up transitions for those working on a MU, STRICT muscle-ups for those who have one

B. 5 rounds for time:
10 Wall climbs
10 Toes to bar
20 Box jumps, 24” box

August 4, 2015

A. Overhead squat – build to a new 3RM in 12 minutes

B. For time:
21 – 15 – 9
Overhead squats 135/95
Ring dips

August 3, 2015

A: Floor press - 5 sets of 5

B: 3 Rounds for time:
50 Double unders
10 Thrusters 135/95

July 31, 2015

“Murph”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

July 30, 2015

A. Push press 5 x 5

B. Tabata 8x 20/10
1.) Deadlift @ BW
2.) Toes to bar
3.) Hollow rock
2min rest between tabatas

July 29, 2015

A. Snatch – On a minute, each minute for 12 minutes perform 2 squat snatches

B. Back Squat @ 60% 1RM
1 rep every 30s for 15mins

July 28, 2015

A. Practice freestanding handstand or handstand walking

B. For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 24/16kg
60 Ab-mat Sit-ups
70 Push-up

July 27, 2015

A. Zercher squat – 3 sets of 5

B. Seven rounds for time of:
3 Front squat 185/135
7 L-pull-ups

July 24, 2015

“Filthy Fifty”

For time:

50 Box jump, 24 inch box

50 Jumping pull-ups

50 Kettlebell swings, 16/12kg

Walking Lunge, 50 steps

50 Knees to elbows

50 Push press, 20/15kg barbell

50 Good mornings, 20/15kg barbell

50 Wall ball shots, 9/6kg ball

50 Burpees

50 Double unders

July 23, 2015

Split Jerk, 5 sets of 3

For time

200 Double unders

Every time you stop, you must do 5 burpees

July 22, 2015

As many rounds as possible in 20 minutes of:

5 push press 135/95

10 Bent-over row 135/95

15 KB swings 32/24kg

July 21, 2015

Power clean 3 sets 5

3 rounds for max repetitions on each movement, no rest between movements, between each round, run 200m

Pull ups

Push ups

Hollow rocks

July 20, 2015

Work up to 1RM TGU (ideally with barbell) in 15mins

20min AMRAP

15 Box Jumps

15 Thrusters 45/35

15 Burpees

15 Sit-ups

July 17, 2015

 Front and back lever practice

For time:

100 push ups,

every time you stop, you must run 400m

July 16, 2015

Front squat, 5 sets of 5

Back squat, 3 sets of 3

Tabata Goblet Squat (they cannot put KB down during rest period, must stay in contact with chest

Tabata T2B (must hang from pull-up bar during rest period)

July 15, 2015

Kipping practice

21 – 15 – 9

Deadlift 225/155

Ring dips

July 14, 2015

Handstand Practice - 30sec Wall-walk hold, Handstand Hold or freestanding Handstand Hold every minute for 6 minutes

7 Rounds for time

10 Knees to elbows

10 Pull ups

10 Lunges (holding one 24/16kg KB in front)

July 13, 2015

Work up to 1RM OHS in 20mins

Complete as many rounds as possible in 20 minutes of:

30 second Handstand hold

30 second Squat hold

30 second L-sit hold

30 second Chin over bar hold

July 10, 2015

“Nasty Girls”

3 rounds for time of;

50 Squats

7 Muscle Ups

10 Hang Power Cleans, 60kg / 40kg

July 9, 2015

 Muscle up practice for 15 minutes

Rowing team relays, split people into even teams.

Max metres in 20mins, switch every 250m.

July 8, 2015

Rope-climbing practice

6 Rounds for time:

5 Handstand push ups

10 Box jumps 24/18″

15 Burpees

1 legless ropeclimb

July 7, 2015

Box squat: 5 sets of 3 reps

Three rounds for time:

30 Kettlebell swings, 24kg/16kg

25 Wall ball shots, 20/14

20 Strict Pull ups

July 6, 2015

For time:

1min step-ups

20 push press 95/65

1min Box Jumps

20 hang power snatch 95/65

1min burpees

20 KB swings 32/24kg

1min burpee-pull-ups

20 Squat clean 95/65

July 3, 2015

“Lumberjack 20″

20 Deadlifts (275/185)

Run 400m

20 Kettle Bell swings (32/24kg)

Run 400m

20 Overhead Squats (115/75)

Run 400m

20 Burpees

Run 400m

20 Pullups (Chest to Bar)

Run 400m

20 Box jumps (24″/20")

Run 400m

20 Double Kettle Bell Squat Cleans (16/12kg each)

Run 400m

Lumberjack 20 Story

July 2, 2015

Handstand Practice - 30sec Wall-walk hold, Handstand Hold or freestanding Handstand Hold every minute for 6 minutes

50-40-30-20-10

Double unders

In between sets of double unders perform 5 heavy TGU's per side

Canada Day!

CrossFit Baseball

First Base: 10 Squats

Second Base: 10 Push-ups

Third Base: 10 Sit-ups

Home Base: 10 Burpees

June 30, 2015

Deadlift – 5 sets of 3 reps, every 2 mins, build weight each set

Complete as many rounds as possible in 12 minutes of:

400 meter run

5 Deadlifts 225/155

June 29, 2015

Snatch 5 sets of 2 reps, every 2 mins for 10 mins

For time

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1

Bear walks across gym

Strict Pull ups

Ring dips

June 26th, 2015

CrossFit Total II

1 Rep Max Power clean

1 Rep Max Bench press

1 Rep Max Overhead squat

After a warm up, 3 attempts per lift. No extra attempts.

– Score is the combined total of all 3 lifts

June 25th, 2015

Front/Back lever practice

As Many Rounds as possible in 10 mins of:
6 Squat cleans
12 Pull-ups
24 Double-unders

June 24th, 2015

Backsquat – work-up to 1 set of 20reps

For time:

40 Double unders

30 Wall ball 20/14

30 Double unders

20 Wall ball

20 Double unders

10 Wall ball

10 Double unders

June 23rd, 2015

Pistol practice

2 pistols per leg every min for 10mins

As many rounds as possible in 20 min of:

5 Thrusters 95/65

7 Hang power cleans 95/65

9 Sumo deadlift high pull 95/65

June 22nd, 2015

Push press: 4 sets of 3 reps

For time:

20 Shoulder to overhead anyhow 185/135

40 6-count Burpees, jumping over an abmat between every rep

June 19th, 2015

Handstand practice and scaling options for HSPU

As many rounds as possible in 12 mins of:
4 Handstand Push Ups
3 Muscle-ups
2 Deadlift – 315/225

June 18th, 2015

Box squats: 6 sets of 2 reps, at 60-70% of your 1RM back squat.

Tabata:
1) Jumping squat with barbell
2) Push up
3) Hollow hold

8 tabata intervals each, with 1 minute rest between movements.

June 17th, 2015

In 20 minutes, build to a 1 rep max Snatch with good technique

In 20 minutes, build to a 1 rep max Jerk with good technique

June 16th, 2015

Muscle-up transitions

As many rounds as possible in 20 mins of:
10 Kettlebell swings 32/24kg
10 Pull ups
200m run

Tabata strict Knees-to-elbows - 4mins total

June 15th, 2015

In 15 minutes, work to a 1 rep max overhead squat

For time:
21 – 15 – 9
Overhead squat 135/95
Ring push up

July 12th, 2015

30 Chest to Bar pull ups

15 Deadlift 225/185

400m run

30 push ups

15 Push jerks 135/95

30 air squats

15 Front squats 135/95

400m run

15 Deadlift 225/185

30 Chest to Bar pull ups

Only use 1 bar, load and unload the weights as required.

June 11th, 2015

Deadlift: 3 sets of 3 reps

4 rounds for time of:
15 Thrusters 115/95
15 Burpess
50 double-unders

June 10th, 2015

 Hang squat clean: 5×2, 2 minute starts (should be done in 10 minutes)

Split jerk: 5×2, 2 minute starts (should be done in 10 minutes)

“Grace”
30 Clean and Jerks for time 135/95

Ugly reps will be "NO-REPPED" and will have to be repeated, no-one likes ugly weightlifting

June 9th, 2015

1-arm Kettle Bell Press: 3 sets of 5 reps per arm

15 rounds for time of:
5 Pull-ups
10 Push-ups
15 Squats

June 8th, 2015

Back squat: 5 sets of 2 reps

For time:
10 Pull ups
15 Back squat 95/65
15 Pull ups
30 Back squat
20 Pull ups
45 Back squat
15 Pull ups
30 Back squat
10 Pull ups
15 Back squat

June 5th, 2015

“Murph”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you have a 20 lb vest, wear it.

June 4th, 2015

 Work up to Heavy 3-rep Hang power Snatch

5 rounds
3 Heavy Hang Power Snatch
1 Legless ropeclimb
1min rest

Tabata strict Toes-to-Bar - 4mins total

June 3rd, 2015

Overhead Press: 3 sets of 3 reps

5 rounds for time of:
10 Thruster 95/65
10 Ring push-ups

June 2nd, 2015

30min AMRAP

5 pistols left
5 pistols right
5 KB swings left hand
5 KB swings right hand
5 KB press left hand
5 KB press right hand
5 KB Single-leg deadlift left hand
5 KB Single-leg deadlift right hand
5 TGU left hand
5 TGU right hand

Use same KB for all movements

June 1st, 2015

Front squat: 5 sets of 3 reps

Complete as many rounds in 12 minutes as you can of:

5 Front squats 155/105

10 Chest to bar Pull-ups

20 Double-unders

May 29th, 2015

Hang squat snatch:
2 reps every 2 mins for 10 mins.

30-25-20-15-10 of:
Burpees
Box jumps
Toes to bar

May 28th, 2015

Handstand practice - 30s hold every minute for 7 minutes

3 Rounds for time:

30 DUs

20 Goblet squat 32kg/24kg

10 Paralette push-up

May 27th, 2015

Split Jerk: 2-2-2-2-2-2

B. 5 Rounds for time
7 Shoulder to overhead 115/95
7 Burpees

May 26th, 2015

Bench press - 5 reps every 2mins for 10minutes

100 Ring rows (feet touching wall)
Every time you break 30 DUs

May 25th, 2015

Snatch, build to a heavy single in 20 minutes

5 rounds for time:
3 Hang Power Snatch (60% of weight established earlier in the class)
1 legless rope climb (or 2 with feet, or 10 ring rows)

May 22nd, 2015

10-8-6-4-2 of:

TGU left arm

TGU right arm

Windmill Left arm

Windmill Right arm

6-count burpee (slow and controlled)

May 21st, 2015

Overhead Squat

Build to a heavy set of 1 in 10 minutes

21 – 15 – 9

Back squat 185/135

Box Jumps

May 20th, 2015

Skills: Rings - Support and Dips

As many rounds as possible in 20 mins of:

3 Power clean 135/95

6 Ring dips

9 Knees to elbows

12 walking lunges

May 19th, 2015

Front squat: 2-2-2-2-2-2

3 Rounds for time:

10 Chest to Bar pull ups

10 Fronts squats (should be 60% of what you worked up to in strength piece)

10 Burpees

May 18th, 2015

Skill: Muscle-ups and respective transitions

5 Rounds for time:

400m run

2 Muscle ups (OR 5 on box)

4 HSPU

2 Muscle ups

Muscle-up on box:

May 15th, 2015

 Skill work: KB clean, KB snatch

5 minute AMRAP without putting KB down
KB Clean & Press/Push Press 24/16kg

Shoulder Mobility 10 minutes

5 minute AMRAP without putting KB down
KB Snatch 24/16kg

May 14th, 2015

Weighted pull up/chin up: 5-5-5-5-5

5 Rounds for time:

3 GTOH (ground to overhead anyhow) 135/95

6 Ring dips

9 Wall ball 20/14

May 13th, 2015

Clean practice - work up to heavy single in 10 minutes

“Jack”
Complete as many rounds as possible in 20 minutes of:
10 Push press 115/85
10 KB Swings, 24/16kg
10 Box jumps, 24/20

May 12th, 2015

Front squat: 3-3-3-3-3

20 – 15 – 10 – 5
KB Thrusters 16/24kg
Knees to Elbows

May 11th, 2015

EMOM for 8 mins
1 Push-Jerk, 2 Push-Press, 3 Strict press without racking or dropping the bar, try to build weight each minute

5 Rounds for time:
400m run
2min break

May 8th, 2015

Skill: Handstands - Wall walks, kick-up to handstand and freestanding handstand

“The triple death”
Death by pull ups (on a minute each minute do one more pull up, starting at 1 at first minute, then 2 at second etc. until failure)

then immediately after:
Death by push up (as per above, if you know you can do more than 20 push ups then do push-ups on rings)

then immediately after:
Death by Toes to bar (as per before, scale to K2E or hangin knee raise if needed)

May 7th, 2015

Skills: Snatch, Snatch Balance, 2 position Snatch

On the minute, each minute for 12 minutes, do 2 snatch balances

Rest 5 minutes

On the minute, each minute for 12 minutes, do 1 2-position snatch

May 6th, 2015

Back squat: 5-5-5-5-5

10 minute AMRAP:

7L/7R Pistols

7 Russian KB swing 32kg/24kg

7 Hollow rocks

May 5th, 2015

Skill: Rope Climbing

For time:

50 wall ball 20/14

30 DUs

40 Hollow rocks

30 DUs

30 Box Jump

30 DUs

20 ring dips

30 DUs

10 burpees

June 4th, 2015

Work up to Heavy 3-rep Hang power Snatch

5 rounds

3 Heavy Hang Power Snatch

1 Legless ropeclimb

1min rest

Tabata strict Toes-to-Bar - 4mins total

May 4th, 2015

Deadlift: 5-5-5-5-5

15 – 12 – 9

Thrusters 95/65

Strict Pull ups

Run 200m

May 1st, 2015

In 5 minutes:

Run 400m

10 Back squats 185/95

Push ups – as many as possible (score is number of push ups completed)

Rest for 5 minutes

In 5 Minutes

50 Double-unders

10 Front squats 135/85

Pull ups – as many as possible (score is number of pull ups completed)

Rest 5 minutes

In 5 minutes

Run 400m

10 Overhead sqauts 95/65

Hollow rocks – as many as possible (score is number of hollow rocks completed)

April 30th, 2015

Overhead squat: 5-5-5-5-5-5

As many rounds as possible in 12 mins:

With 2x 16kg/12kg kettlebells:

7 shoulder to overhead anyhow (press, push press, or push jerk)

7 lunges w/KB in rack

April 29th, 2015

 Kettlebell Snatch Technique

5 Min as many reps as possible.

Kettlebell snatch 24/16kg, switching hands only once

21 – 15 – 9

Deadlift 135/95

Box jumps 24/20″

April 28th, 2015

Kipping pull-up skills

Run 1600m

50 Pull ups

50 Burpees

Run 1600m

April 27th, 2015

Clean 2-2-2-2-2-2

As many rounds as possible in 10 mins of:

5 Cleans 135/95

10 Knees to elbows

15 Box jumps 24/20″

April 24th, 2015

 Front Squat 3-3-3-3-3-3

3 rounds for time-

10 chest-to-bar pull-ups

10 KB goblet squats 32kg/24kg

10 Burpees

April 23rd, 2015

Push-Jerk - 5-5-5-5-5-5+.

On the last set, lift as many reps as possible

20 Push-ups (on paralettes if possible)

40 Double Unders

30 Push-ups

30 Double Unders

40 Push-ups

20 Double Unders

April 22nd, 2015

Snatch 1-1-1-1-1-1

5 rounds for time-

400m run

10 squat snatches @ 95/65

April 21st, 2015

30 Muscle-ups for time (or transitions if no MU)

Rest 5 minutes

30 HSPU for time (scale as needed)

Rest 5 minutes

30 Pistols (30L/30R) for time (scale as needed)

April 20th, 2015

Double-under skills n drills

Complete as many rounds as possible in 20 minutes of:

Thruster, 5 reps

Hang Power Cleans, 7 reps

Sumo Deadlift High-pull, 10 reps

Men 95lbs/ Ladies 65lbs - use only 1 barbell

April 17th, 2015

Kipping pull-up skills n drills

"Cindy (RETEST!):

As many rounds as possible in 20 mins of:

5 pull ups

10 push ups

15 squats"

April 16th, 2015

Handstand practice

EMOM 10mins - 30s HS hold

“Death by 10m”

Run 10m the 1st min, 20 m the 2nd minute, 30 the 3rd, etc, until you cannot finish the in the alloted minute.

Best way to do this is to mark off 10 m and run back and forth in a shuttle run style.

April 15th, 2015

Ring skills

Ring support and Dips

“Elizabeth”

21-15-9 reps of:

Cleans 135/95

Ring Dips

April 14th, 2015

Split Jerk: 3-3-3-3-3-3

Clean: 2-2-2-2-2-2

Front squat: 6-5-4-3-2-1

April 13th, 2015

Sumo Deadlift 3-3-3-3-3-3

Mashed up Tabata

Overhead Squat w/PVC

Sumo Deadlift High Pull w/KB’s

April 10th, 2015

Press: 5-5-5-5-5-5

12 mins AMRAP

200m Run

10 32/24kg kb swings

10 KB Push-press per arm 32kg/24kg

April 9th, 2015

Overhead Squat – 5-5-5-5-5-5

Three second pause at the bottom of each squat

15min AMRAP

7 pistols (total for both legs)

7 kb snatch (24/16 kg)

7 push ups

April 8th, 2015

Pistols

EMOM 10mins - 3/3 Pistols at appropriate scaling

“Hollow Annie”

50-40-30-20-10

Double unders

Hollow rocks

April 7th, 2015

“Eva” (RETEST!)

5 Rounds for time of:

Run 800m

30 Kettlebell swings 32/24 kg

30 pull-ups

Use the same scaling as last time unless you’ve significantly improved your strength in kettlebell swings or pull ups

April 6th, 2015

Deadlift: 5-5-5-5-5-5

Explosive off the floor - 6 second decent back to the floor for each rep

EMOM 15mins

3 HSPU

4 Burpee Pull-up

5 Box Jump

April 3, 2015

Press

5 x 70% 

3 x 80% 

1 x 90% 

AMRAP: 20min

20 KB Turkish get-ups 10L/10R

20 KB Windmills 10L/10R

April 2, 2015

Snatch 1-1-1-1-1-1

21-15-9-15-21

32/24kg Kettlebell swings

Burpees

April 1, 2015

Back Squat

5 reps x 70% of your 1 rep max

3 reps x 80% of your 1 rep max

As many reps as possible x 90% of your 1 rep max

KB Snatch review

4 RFT:

4 Muscle-ups (or 12 jumping MU or 12 pull ups/12 ring dips)

16 Kettlebell Snatches (8 each arm at 24/16kg)

March 31, 2015

Power Clean

3 reps of 65% of your 1 rep max

3 reps of 75% of your 1 rep max

As many reps as possible of 85% of your 1 rep max

6 RFT:

200m run/250m row

12 KB swings 32/24kg

8 clapping push ups

March 30, 2015

KB Skills - Clean and Snatch

7 rounds for time of:

10 lateral (sideways) box jump

10 ring dips

50m farmers walk 1kb (as heavy as possible)

March 28, 2015

Open Games 15.5

Final Week!

March 26, 2015

Press

3 X 65% 

3 X 75% 

As many reps as possible X 85% of your 1 rep max

“CrossFit Disco” (from CFFB)

Complete 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:

Power Cleans – 75% of body weight

Pull Ups

March 25, 2015

Deadlift

3 X 65% 

3 X 75% 

As many reps as possible X 85% of your 1 rep max

5 Rounds 

15 Barbell Good mornings

15 Snatch grip deadlifts

March 24, 2015

Unknown and Unknowable Angie

For Time:

100

Pull Ups

Push Ups

Hollow Rocks

Squats

March 23, 2015

 Front Lever Skill Work

7 RFT of

3 Cleans 185/135

4 Ring/paralette/normal handstand push-ups

March 21, 2015

15.4

AMRAP: 8 minutes
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., following same pattern

M 185 lb.  F 125 lb.

March 21, 2015

Open Games 15.4

March 20, 2015

Practice Front Lever Skill Work

WOD

7 RFT

3 Cleans 185/135

4 Ring/paralette/normal handstand push-ups

March 19, 2015

 Back squat

5 reps x 60% of your one rep max

5 reps x 70% of your one rep max

As many reps as possible x 80% of your one rep max

For 20 minutes:

Run 400m / Row 500m

Rest precisely the time of the previous run, can be done with partners, while one works the other rests

March 18, 2015

 Power clean

5 x 60% of 1RM

5 x 70% of 1RM

As many reps as possible x 80% of your one rep max

 Snatch:12 minute EMOM: 1 squat snatch

March 17, 2015

Practice:Back lever skill work

WOD

“Light Kalsu”

100 thrusters 95/65 for time.

every minute on the minute you must complete 5 burpees

March 16, 2015

Skill: Press

5×60%

5×70%

5×80% (as many repetitions as possible)

WOD: Jeremy

March 14, 2015

Open Games 15.3

March 13, 2015

Open Games 15.3

AMRAP: 14 minutes

7 muscle-ups

50 Wall Balls   

100 Double Unders

March 12, 2015

Skill: Deadlift

5 reps x 60% of your 1 rep max

5 reps x 70% of your 1 rep max

As many reps as possible x 80% of your one rep max

WOD

4 RFT:

with 2 12/16/24 kg kettlebells –

10 squats

10 overhead (anyhow)

10 lunges

10 thrusters

50 m farmers walk

March 11, 2015

Skill

KB Skills - Clean and Snatch

WOD

5 intervals of:

run 400m / row 500m

15 KB swings 32/24kg

15 Pull ups

Rest 2 minutes between intervals

March 10, 2015

Back Squat 1x5 at 60% 1RM

Back Squat 1x5 at 70% 1RM Back Squat 1x5 at 80% 1RM Rest as needed between sets.

5 Ring Work: Every 1 min for 15 mins.

Ring work (Ring hold, ring dips, L-sit, Muscle up, skin the cat) 1 set every minute on the minute for 15mins

March 9, 2015

Skill:

Every 1 min for 10 mins.

A: 1 legless rope climb (or 2 with feet) 

WOD

EMOM: 15 minutes

3 Deadlifts, 225/155 kg

4 Box Jumps, 24/18 in 5 Push-ups

March 9, 2015

EMOM 10 minutes

1 legless rope climb (or 2 with feet)

EMOM: 15 minutes

3 Deadlifts 225/155kg

4 Box Jumps 24/18"

5 Push Ups

March 7, 2015

Saturday March 7

15.2

Every 3 minutes for as long as possible complete:

From 0:00-3:00

 2 rounds of:

   95-lb. overhead squats, 10 reps

   10 chest-to-bar pull-ups

From 3:00-6:00

   2 rounds of:

   95-lb. overhead squats, 12 reps

   12 chest-to-bar pull-ups

From 6:00-9:00

   2 rounds of:

   95-lb. overhead squats, 14 reps

   14 chest-to-bar pull-ups

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

March 7, 2015

Open Games 15.2

March 6, 2015

Power Clean

5 x 40% 1RM

5 x 50% 1RM

5 x 60% 1RM

For Time:

Max rep Clean & Jerk 95/65kg

Run/Row 2000m

March 5, 2015

Death by Pull Ups

Running Clock: Strict Pulls

First Minute: 1 pull ups

Second Minute: 2 pull ups

Third Minute: 3 pull ups

Max time: 20 minutes

March 4, 2015

Deadlift

5 x 40% 1RM

5 x 50% 1RM

5 x 60% 1RM

12 Min AMRAP

Max Rep Front Squat 60/40 kg

Run 200m

March 3, 2015

Press

5 x 40% 1 rep max

5 x 50 % 1 rep max

5 x 60 % 1 rep max

Practice L-sits.

5 attempts for max time (aim for 30,60,90 or 120 seconds)

March 2, 2015

Practice:

Back/Front Lever Progressions

WOD

GI Jane

100 Burpee Pull ups

February 28, 2015

Open Games 15.1

February 27, 2015

Skill

Power Clean

1 x 5 @ 70% 1RM

1 x 3 @ 80% 1RM

1 x 1 @ 90% 1RM

Rest as needed between sets

WOD

Squat Clean & Jerk: 30 Reps for Time

60/40 kg

February 26, 2015

Skill: Muscle Up Progressions

“Tabata Something Else”

Complete 32 intervals of 20 s/10 s rest

8 intervals are pull-ups

8 are push-ups

8 are sit-ups, and finally, the last 8 intervals are squats.

There is no rest between exercises.

February 25, 2015

Practice:

Back Squat

1 x 5 @ 40% 1RM

1 x 5 @ 50% 1RM

1 x 5 @ 60 % 1RM

Rest as needed between sets

WOD

In 15 minutes

Run/Row 2000m

then

max rep Clean/Jerk 60/40kg

February 24, 2015

Deadlift

1 x 5 at 70% 1RM 1 x 3 at 80% 1RM

1 x 3 at 90% 1RM Rest as needed between sets.

Farmers Walk (Kettlebell) 400m Time Trial

February 23, 2015

Press 1x5 at 70% 1RM Press 1x3 at 80% 1RM Press 1x3 at 90% 1RM Rest as needed between sets.

3 RFT

10 Burpee Box Jumps

15 Chest to Bar Pull ups

20 Toes to Bars

February 21, 2015

2014 Open Games Workout 14.4

14 Minute AMRAP 60 Row (calories) 50 Toes-to-bars 40 Wall Balls, 20/14 lbs, 10/9 ft 30 Cleans, 135/95 lbs 20 Muscle-ups

February 20, 2015

Skill

Back Squat 1x5 at 70% 1RM Back Squat 1x3 at 80% 1RM Back Squat 1x1 at 90% 1RM Rest as needed between sets.

WOD

Tabata Rowing: For Calories

1 min of work/ 2 mins of rest for 5 intervals.

Tabata score is the lowest reps performed in any of the intervals.

Aim for the same calories (or better) each interval

February 19, 2015

Skill:

Power Clean 1x3 at 65% 1RM Power Clean 1x3 at 75% 1RM Power Clean 1x3 at 85% 1RM Rest as needed between sets.

WOD:

As many reps as possible in 20 mins of: Turkish Get Up Alternating Arm, 16/12 kg

February 18, 2015

Skill:

Pistol Progression, Alternating Legs

WOD

Ladder - 10-9-8-7-6-5-4-3-2-1 Wall balls 20/14 Knees to elbows

February 17, 2015

Skill:

Deadlift 1x3 at 65% 1RM Deadlift 1x3 at 75% 1RM Deadlift 1x3 at 85% 1RM Rest as needed between sets.

WOD:

For time: 50 Burpees -- then -- 3 rounds of: 10 Ring Dips 20 Pull-ups 30 Air Squats

February 16, 2015

Warm Up: Games

1. Partner Squat, Plank Relay

2. Hungry Hippos

3. Musical Med Balls

WOD

It's a chipper...  that is all we will say. 

February 14, 2015

In 10 Minutes do:

50 Goblet Squats, 32/24 kg

then in the remaining time, AMRAP of: 10 Deadlifts, 185/135 lbs 10 Box Jumps, 24/18 in

February 13, 2015

2 Rope Climbs Every 1 min for 10 mins.

For time:

“Almost an Annie”

50 – 40 – 30 – 20 – 10

Double-unders Hollow rocks

Single unders are not an option today, so you will make 50 attempts at a double-under attempts before moving onto the 50 hollow-rocks, then 40 attempts and so on and so forth…

February 12, 2015

Skill:

Shoulder Press 1x3 at 65% 1RM Shoulder Press 1x3 at 75% 1RM Shoulder Press 1x3 at 85% 1RM Rest as needed between sets.

WOD:

In 3 mins do: 20 Burpees then in the remaining time, AMRAP of: Box Jump, 24/18 in 7 Ring Dips

Do 5 Rounds

February 11, 2015

Skill:

Back Squat 1x3 at 65% 1RM Back Squat 1x3 at 75% 1RM Back Squat 1x3 at 85% 1RM Rest as needed between sets.

WOD:

Tabata Air Squats 20 seconds work/10 seconds rest 8 x

Tabata Push Press 20 seconds work/10 seconds rest 8 x

February 10, 2015

Skill:

Skin The Cat Practice

WOD:

3 rounds for time of: Row, 500 m Kettlebell Swing, 24/16 kg 20 Pull-ups Rest 3 minutes between intervals

February 9, 2015

Skill:

Power Clean 1x5 at 60% 1RM Power Clean 1x5 at 70% 1RM Power Clean 1x5 at 80% 1RM Rest as needed between sets.

WOD: 

7 rounds for time of: 3 Deadlifts, 225/155 lbs 6 Handstand Push-ups 9 Box Jumps, 24 in

February 6, 2015

For Time:

30 Muscle Ups

February 5, 2015

Skill:

Deadlift 1x5 at 60% 1RM Deadlift 1x5 at 70% 1RM Deadlift 1x5 at 80% 1RM Rest as needed between sets.

WOD:

3 rounds for time of: Farmers Carry, 200 m 15 Kettlebell Swings, 32/24 kg 10 Burpees

February 4, 2015

Back to Basics... with a twist..

Team CrossFit Baseline.

For time: Row, 500 m 40 Air Squats 30 AbMat Sit-ups 20 Push-ups 10 Pull-ups

February 3, 2015

Skill: EMOM: 10 Minutes

3 Pull ups

WOD

Complete as many rounds as possible in 12 mins of: 3 Pull-ups 6 Knees To Elbows 9 Double Unders

February 2, 2015

For Time: 100 GI Janes (burpee pullups)

January 30, 2015

Linda

10-9-8-7-6-5-4-3-2-1 reps, for time of: Deadlift, 1.5x bodyweight Bench Press, 1x bodyweight Clean, 0.75x bodyweight Set up three bars and storm through for time.

January 29, 2015

EMOM for 10 Minutes

Pistol progressions - 5 reps per leg at the top of every minute for 10minutes

Tabata Skipping Tabata Burpee Tabata Row (calories) The Tabata interval is 1 min of work followed by 1 sec of rest for 10 intervals. Tabata score is the total reps performed in all of the intervals.

January 28, 2015

Snatch Balance: 1 Rep Max

Snatch: 1 Rep Max

January 27, 2015

5 rounds for time of: Run, 800 m 30 Kettlebell Swings, 2/1.5 pood 30 Pull-ups

January 26, 2015

EMOM for 20 mins do: 5 Power Clean & Push Jerks, 70% 1RM 6 Kettlebell Swings, 32/24 lbs

January 23, 2015

Skill

Thruster 1 rep max

WOD

9-15-21 reps, for time of: Thruster, 95/65 lbs Pull-up

January 22, 2015

Tabata Deadlift, 225/155 lbs Tabata Knees To Elbow

January 21, 2015

For time: 50 Double Unders

-- then --

3 rounds of: 10 Pull-ups 20 Kettlebell Swings, 32/24 kg 30 Wall Balls, 20/16 lbs, 10/9 ft

-- then --

50 Double Unders

January 20, 2015

Shoulder Press/ Pull ups

5 rounds for max reps -50% BW o

Do the pull-ups immediately following the strict press.

No time limit

Pull-ups can be any style (butterfly, kipping, dead hang). Scale the weight/assistance as needed.

January 19, 2015

For Time:

100 Body Weight Back Squats 

30 Knees to Elbows 

January 16th, 2015

Skill:

Front Lever Practice

Conditioning:

“Elizabeth”

21 – 15 – 9

Squat Clean 135/95lbs

Ring Dips

January 15th, 2015

Strength:

15 minutes to:

Build to a 2 rep. Max on Power Clean

Conditioning:

4 Rounds for Time

30 Russian KB swings 32/24kg

20 Straight leg deadlift 32/24kg

10 Burpees

January 14th, 2015

Strength:

Power Snatch

15mins to work up to a 1 rep Max. Effort

Conditioning:

15 minute AMRAP (as many rounds as possible)

5 power snatches 80% 1Rep Max.

10 Toes to bar

20 Box Jumps

January 13th, 2015

Skill:

Handstand practice

Try to get the feet from the wall.

20-30s hold at the top of each minute for 10mins

Conditioning:

3 Rounds For Time

50 Double Unders

21 Kettlebell Swings 24/16kg – Unbroken

12 Chin ups – Unbroken

January 12th, 2015

Strength:

10 minutes to:

Build to a heavy set of 3 reps. of shoulder press.

Conditioning:

5 RFT

20 Walking OH lunges 45/35lb plate

15 Box jumps 24/20

10 clapping push ups

January 6th, 2015

4 rounds for time of:
25 Unbroken Wall Balls, 20/16 lbs, 10/9 ft
15 Chin-ups

January 5th, 2015

Skill

Hang Squat Clean Review

Conditioning

5 Rounds For Time

3 Hang squat cleans at 80%1RM
3 Front squats (without putting the bar down after Hang squat cleans)
20 Burpees-over-the-bar

January 2nd, 2015

“The Bear Complex”

5 Rounds

Complete 7 Cycles of the following sequence:

Power Clean

Front Squat

Push Press

Back Squat

Push Press




Weight cannot rest on ground during the set (though it can rest on the back or on the hips) rest EXACTLY 5 min between sets.






Score will be the highest weight attained. Start at a reasonable weight and add more each round.