09/29/14
Workout 1
Snatch Balance (50%) 4 x 2
Snatch (75%) 2 x 1, (80%) 3 x 1
Snatch Pull (85%) 3, (90%) 3 x 2
AMRAP 10 minutes
Snatch (55/75) 15
Double Unders x 30
---
Workout 2
Row 3k (sub 2:00/500m pace)
Tuesday, September 30, 2014
Monday, September 29, 2014
Fran & Annie
09/29/14
"Fran" crossfit.com
21-15-9 reps of:
Thrusters (95)
Pullups
(4:48)
"Annie"
50-40-30-20-10 reps of:
Double Unders
Situps
"Fran" crossfit.com
21-15-9 reps of:
Thrusters (95)
Pullups
(4:48)
"Annie"
50-40-30-20-10 reps of:
Double Unders
Situps
Sunday, September 28, 2014
Rope, Run, Tire Flip/Jump, Press, Clean, KB Swing, Farmers, Sandbag Carry, Row
09/29/14
Rope Climb (15') x 5
Run 300y (w/10# plate)
Tire Flip/Jump (jump in & out tire for each flip) 50
Run 300y (w/10# plate)
Shoulder to Overhead (65) 50
Run 300y (w/15# plate)
KB Swing (70) 50
Run 300y (w/15# plate)
Hang Clean (95) 50
Farmer's Carry (150) 150y
Sandbag Carry (100) 150y
Row 1600m
Rope Climb (15') x 5
Run 300y (w/10# plate)
Tire Flip/Jump (jump in & out tire for each flip) 50
Run 300y (w/10# plate)
Shoulder to Overhead (65) 50
Run 300y (w/15# plate)
KB Swing (70) 50
Run 300y (w/15# plate)
Hang Clean (95) 50
Farmer's Carry (150) 150y
Sandbag Carry (100) 150y
Row 1600m
Thursday, September 25, 2014
W1 C&J, HSPU, Ring Dips, BJ's & W2 "Fight Gone Bad"
09/26/14
Workout 1
Clean & Jerk
AMRAP 10 minutes
HSPU x 5
Ring DIps x 10
Box Jumps (20/24") 15
Workout 2 "Fight Gone Bad" crossfit.com\
3 rounds of:
Wall Balls (20) 1 minute
Sumo Deadlift High Pull (75) 1 minute
Box Jumps (20") 1 minute
Push Press 1 minute
Row (calories) 1 minute
(323)
Workout 1
Clean & Jerk
AMRAP 10 minutes
HSPU x 5
Ring DIps x 10
Box Jumps (20/24") 15
Workout 2 "Fight Gone Bad" crossfit.com\
3 rounds of:
Wall Balls (20) 1 minute
Sumo Deadlift High Pull (75) 1 minute
Box Jumps (20") 1 minute
Push Press 1 minute
Row (calories) 1 minute
(323)
Row, Burpees, Pullups
09/25/14
10 rounds of:
Row 250m (sub 2:00 pace)
Rest 1 minute (do burpees during rest period)
Burpees x 10
---
C2B Pullups x 50
Strict Chinups x 40
10 rounds of:
Row 250m (sub 2:00 pace)
Rest 1 minute (do burpees during rest period)
Burpees x 10
---
C2B Pullups x 50
Strict Chinups x 40
Tuesday, September 23, 2014
Snatch, Squat, Turkish Getup, C2B Pullups, KB Swing
09/24/14
Workout 1
Snatch (82%) 5 x 1, (87%) 5 x 1, (92%) 5 x 1 - If after these 15 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2 min rest
Squat (65%) 8 x 3, (70%) x 5, (75%) 2 x 2, (80%) 1
Workout 2
3 rounds of:
Turkish Getup (35/53) 2R/2L
Chest to Bar Pullups x 15
KB Swing (35/53) x 25
Workout 1
Snatch (82%) 5 x 1, (87%) 5 x 1, (92%) 5 x 1 - If after these 15 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2 min rest
Squat (65%) 8 x 3, (70%) x 5, (75%) 2 x 2, (80%) 1
Workout 2
3 rounds of:
Turkish Getup (35/53) 2R/2L
Chest to Bar Pullups x 15
KB Swing (35/53) x 25
W1 Deadlift & W2 OHS, T2B
09/23/14
Workout 1
Deadlift (2×2,6×3)@ 80%
Workout 2
21-15-9 reps for time of:
overhead squats (75/115)
Toes-to-bars
Workout 1
Deadlift (2×2,6×3)@ 80%
Workout 2
21-15-9 reps for time of:
overhead squats (75/115)
Toes-to-bars
Sunday, September 21, 2014
W1 Wall Balls, Clean, MU/C2B Pullups, Double Unders
09/22/14
Workout 1
For time:
Wall-ball shots, (14/20#) 50
Clean (115/155#) 30
Muscle-ups/C2B Pullups x 15
---
Workout 2
4 rounds of:
Power Clean (80%) x 2
Double Unders x 25
Workout 1
For time:
Wall-ball shots, (14/20#) 50
Clean (115/155#) 30
Muscle-ups/C2B Pullups x 15
---
Workout 2
4 rounds of:
Power Clean (80%) x 2
Double Unders x 25
Squats, Leg Press & Lunges
09/21/14
Front Squat/Back Squat (135) 10/10
Squat Clean/Back Squat (185) 10/10
Overhead Squat/Back Squat (225) 2/10
Front Squat/Back Squat (275) 10/10
Back Squat (315) 5
Leg Press (640) 20, (820) 20, (1000) 20
Walking Lunge, front/back rack (135) 3 x 20
Front Squat/Back Squat (135) 10/10
Squat Clean/Back Squat (185) 10/10
Overhead Squat/Back Squat (225) 2/10
Front Squat/Back Squat (275) 10/10
Back Squat (315) 5
Leg Press (640) 20, (820) 20, (1000) 20
Walking Lunge, front/back rack (135) 3 x 20
Thursday, September 18, 2014
W1 Team Workout & W2 Snatch, Toes to Bar, C2B Pullups, Burpees
09/19/14
Workout 1 Team Workout (CFMayhem)
Partner (2 person team)
For time:
20 deadlift (315/225)
400 m run
20 hang clean (225/135)
400 m run
20 shoulder to overhead (185/115)
400 m run
20 power snatch (155/105)
400 m run
20 overhead squat (135/95)
Reps are split between partners at their discretion.
Both partners must complete at least one rep of the current movement.
During movements, one partner works while one rests.
Both partners will complete each 400m run together.
-or-
Workout 2
Snatch (70%) 1, (75%) 1, (80%) 1, (85%) 1, (90%) 1-1
Snatch Pull (90%) 3, (95%) 3 x 2
EMOM 10 minutes:
Toes to Bar x 3
Chest to Bar Pullups x 5
Burpee x 8
Workout 1 Team Workout (CFMayhem)
Partner (2 person team)
For time:
20 deadlift (315/225)
400 m run
20 hang clean (225/135)
400 m run
20 shoulder to overhead (185/115)
400 m run
20 power snatch (155/105)
400 m run
20 overhead squat (135/95)
Reps are split between partners at their discretion.
Both partners must complete at least one rep of the current movement.
During movements, one partner works while one rests.
Both partners will complete each 400m run together.
-or-
Workout 2
Snatch (70%) 1, (75%) 1, (80%) 1, (85%) 1, (90%) 1-1
Snatch Pull (90%) 3, (95%) 3 x 2
EMOM 10 minutes:
Toes to Bar x 3
Chest to Bar Pullups x 5
Burpee x 8
Wednesday, September 17, 2014
W1 Push PRess, W2 Row, Burpee, KB Snatch, Situps & W3 C&J
09/18/14
Workout 1
Push Press x 2-2-2-2-1-1-1-1
Workout 2
4 rounds of:
Row 250m (sub 2:00 pace)
Burpees x 15
KB Snatch (35/53) 15R/15L
Situps x 45
Workout 3 "Grace"
C&J (95/135) 30
Workout 1
Push Press x 2-2-2-2-1-1-1-1
Workout 2
4 rounds of:
Row 250m (sub 2:00 pace)
Burpees x 15
KB Snatch (35/53) 15R/15L
Situps x 45
Workout 3 "Grace"
C&J (95/135) 30
Tuesday, September 16, 2014
W1 Front Squat & W2 "the Seven"
09/17/14
Workout 1
Front Squat (80%) 4 x 2, (80%) 4 x 3
Workout 2
7 rounds for time of:
handstand push-ups x 7
cleans (95/135) x 7
knees-to-elbows x 7
deadlifts (245) x 7
burpees x 7
kettlebell swings, (2 pood) 7
pull-ups x 7
Workout 1
Front Squat (80%) 4 x 2, (80%) 4 x 3
Workout 2
7 rounds for time of:
handstand push-ups x 7
cleans (95/135) x 7
knees-to-elbows x 7
deadlifts (245) x 7
burpees x 7
kettlebell swings, (2 pood) 7
pull-ups x 7
Monday, September 15, 2014
W1 Snatch, DUs & W2 Burpees, Squats, KB Swing
09/16/14
Workout 1
AMRAP 10 minutes
Snatch (55/75) 15
Double Unders x 30
---
Workout 2
EMOM 20 minutes
Burpees x 5
Body Squats x 8
KB Swing (25/35) 10
Workout 1
AMRAP 10 minutes
Snatch (55/75) 15
Double Unders x 30
---
Workout 2
EMOM 20 minutes
Burpees x 5
Body Squats x 8
KB Swing (25/35) 10
Sunday, September 14, 2014
W1 Situps, Wall Balls, DUs, Burpees, Thrusters & W2 Chest to Bar Pullups
09/15/14
Workout 1 (record your time)
GHD Situps x 25
Wall Balls x 49
---
7 rounds of:
Double Unders x 21
Burpees x 7
Thrusters (95/135) 7
Toes to Bar x 7
---
Wall Balls x 49
GHD Situps x 21
Workout 2 (skill work)
C2B Pullups - work on kipping
Workout 1 (record your time)
GHD Situps x 25
Wall Balls x 49
---
7 rounds of:
Double Unders x 21
Burpees x 7
Thrusters (95/135) 7
Toes to Bar x 7
---
Wall Balls x 49
GHD Situps x 21
Workout 2 (skill work)
C2B Pullups - work on kipping
Saturday, September 13, 2014
Rope Climb, Squat, Tire Flip, Snatch, Sandbag/KB Carry, Sprint, Burpee, Situps
09/14/14
Rope Climb x 2
Body Squats x 25
Tire Flip Jumps x 10
DB Snatch x 25R/25L
Sandbag/KB Carry (100/70) 80 yards
Sprint 40 yards, Burpees x 25
Sprint 40 yards, Burpees x 25
GHD Situps x 25
Rope Climb x 2
Rope Climb x 2
Body Squats x 25
Tire Flip Jumps x 10
DB Snatch x 25R/25L
Sandbag/KB Carry (100/70) 80 yards
Sprint 40 yards, Burpees x 25
Sprint 40 yards, Burpees x 25
GHD Situps x 25
Rope Climb x 2
Thursday, September 11, 2014
W1 Run, Bench Press & W2 HSPU, K2E, Burpee, BJs, Dips, Pullups, Situps, Squats, DUs, Run
09/12/14
Workout 1
Run 1 mile
Bench Press (50%) 2, (60%) 2, (75%) 5 x 7
Workout 2 "Handsome Jay"
1 round
10x Handstand push-ups
20x Knees to elbows
30x Burpees
40x Box jumps
50x Dips
60x Pull-ups
70x Push-ups
80x Sit-ups
90x Squats
100x Double-unders
---
Run 1 mile
Workout 1
Run 1 mile
Bench Press (50%) 2, (60%) 2, (75%) 5 x 7
Workout 2 "Handsome Jay"
1 round
10x Handstand push-ups
20x Knees to elbows
30x Burpees
40x Box jumps
50x Dips
60x Pull-ups
70x Push-ups
80x Sit-ups
90x Squats
100x Double-unders
---
Run 1 mile
Wednesday, September 10, 2014
W1 Squats, OHS, Toe to Bar, Thruster, Pullups, Wall Balls, Squats & W2 Row
10/10/14
Workout 1
Squat (80%) 4 x 2, (90%) 4 x 3
---
3 rounds of:
Overhead Squat (65/95#) x 9
Toes to Bar x 9
2 rounds of:
Thruster (95/135#) x 15
Chest to Bar Pullups x 15
1 round of:
Wall Ball Shots (14/20#) x 21
Squats (135/185#) x 21
(15:00 time cap)
Workout 2
8 rounds of:
Row 250m (sub 1:50 pace)
Rest 30 seconds
Workout 1
Squat (80%) 4 x 2, (90%) 4 x 3
---
3 rounds of:
Overhead Squat (65/95#) x 9
Toes to Bar x 9
2 rounds of:
Thruster (95/135#) x 15
Chest to Bar Pullups x 15
1 round of:
Wall Ball Shots (14/20#) x 21
Squats (135/185#) x 21
(15:00 time cap)
Workout 2
8 rounds of:
Row 250m (sub 1:50 pace)
Rest 30 seconds
Tuesday, September 9, 2014
W1 Deadlift, Clean, Lunge, Double Under & W2 Row
09/10/14
W1 (Mayhem wod, 09/08/2014)
Deadlift (80%) 4 x 2, (90%) 4 x 3
3 rounds of:
Power Clean (105/185) 7
Lunge (105/185) 14
Double Under x 21
---
Workout 2
7 rounds of:
Row 150m (sub 1:50 pace)
Rest 30 seconds
W1 (Mayhem wod, 09/08/2014)
Deadlift (80%) 4 x 2, (90%) 4 x 3
3 rounds of:
Power Clean (105/185) 7
Lunge (105/185) 14
Double Under x 21
---
Workout 2
7 rounds of:
Row 150m (sub 1:50 pace)
Rest 30 seconds
Monday, September 8, 2014
W1 Snatch, W2 Snatch & Burpee BJs & W2 "Annie"
09/09/14
Workout 1
Snatch (50% 1RM) 3, (60%) 2, (70%) 1, (80%) 1, (90%) 1, (1RM) 1, (105%) 1
(if you fail, drop the wait back down to the previous set and complete the remaining reps)
Workout 2
5 Rounds of:
Snatch (85/115) 5
Burpee Box Jumps (20/24") 7
(8:00 time cap)
Workout 3 (optional)
40-30-20-10 reps of:
Double Unders
Situps
Workout 1
Snatch (50% 1RM) 3, (60%) 2, (70%) 1, (80%) 1, (90%) 1, (1RM) 1, (105%) 1
(if you fail, drop the wait back down to the previous set and complete the remaining reps)
Workout 2
5 Rounds of:
Snatch (85/115) 5
Burpee Box Jumps (20/24") 7
(8:00 time cap)
Workout 3 (optional)
40-30-20-10 reps of:
Double Unders
Situps
"Fran" plus 20lbs & "Karen"
09/08/14
21-15-9 reps of:
Thrusters (115)
Pullups
(5:43)
---
10 minute recovery
Wall Balls (20) 150
(8:02)
21-15-9 reps of:
Thrusters (115)
Pullups
(5:43)
---
10 minute recovery
Wall Balls (20) 150
(8:02)
Sunday, September 7, 2014
Rope, Snatch, Carries, Press, Tire Flip, Box Jump, Row
09/07/14
15' Rope Climb x 1
KB Snatch (53) x 4R/4L
Sandbag (100) & DB Carry (45) 80 yards
Shoulder Press (95) 15
Tire Flip (350) 15
Box Jump (30") 10
Row 20 calories
(4:23, 4:24)
Jacquie's Workout:
AMRAP 20 minutes:
Deadlift (135) 20
Farmers Walk (60) 100m
Sprint 100'/Back Peddle 100' x 5
Box Jump (30") x 5
Weighted Pullups (20) x 5
15' Rope Climb x 1
KB Snatch (53) x 4R/4L
Sandbag (100) & DB Carry (45) 80 yards
Shoulder Press (95) 15
Tire Flip (350) 15
Box Jump (30") 10
Row 20 calories
(4:23, 4:24)
Jacquie's Workout:
AMRAP 20 minutes:
Deadlift (135) 20
Farmers Walk (60) 100m
Sprint 100'/Back Peddle 100' x 5
Box Jump (30") x 5
Weighted Pullups (20) x 5
Saturday, September 6, 2014
Thursday, September 4, 2014
W1 Deadlift, DUs, Burpee, W2 Clean, HSPU, Thruster, Pullups & W3 Snatch
09/05/14
Workout 1
Deadlift (80%) 5 x 2, (90%) 3 x 3
Double Unders x 10
Burpee x 10
(do burpees & DUs between each set)
Workout 2
21-15-9 reps of:
Power Clean (135/95)
HSPU
---
12-9-6
Thruster (115/85)
Pullups
Workout 3
EMOM 10 minutes
Snatch (115/85)
Workout 1
Deadlift (80%) 5 x 2, (90%) 3 x 3
Double Unders x 10
Burpee x 10
(do burpees & DUs between each set)
Workout 2
21-15-9 reps of:
Power Clean (135/95)
HSPU
---
12-9-6
Thruster (115/85)
Pullups
Workout 3
EMOM 10 minutes
Snatch (115/85)
W1 Chest & W2 Five Hundos
09/04/14
Workout 1 Chest
TechnoGym Press 4 x 15
TechnoGym Fly 4 x 12
Incline DB Fly 3 x 12
Cable Fly 4 x 12
Ring Dips 3 x 10
Workout 2 Five Hundos
Burpees x 100
Double Unders x 100
KB Swing (53) 100
Pushups x 100
Situps x 100
Workout 1 Chest
TechnoGym Press 4 x 15
TechnoGym Fly 4 x 12
Incline DB Fly 3 x 12
Cable Fly 4 x 12
Ring Dips 3 x 10
Workout 2 Five Hundos
Burpees x 100
Double Unders x 100
KB Swing (53) 100
Pushups x 100
Situps x 100
Wednesday, September 3, 2014
Snatch, "Fight Gone Bad" (Wall Ballls, Sumo Hi Pull, Box Jumps, Push Press, Row)
09/03/14
Snatch, High Hang (95) 5
Snatch, Hang (95) 5
Snatch (95) 5
Snatch, High Hang (135) 5
Snatch, Hang (135) 5
Snatch (135) 5
Snatch, High Hang (155) 5
Snatch, Hang (155) 5
Snatch (155) 5
"Fight Gone Bad"
Wall Balls (20) 1 minute, max reps
Sumo Deadlift HiPull (75) 1 minute, max reps
Box Jumps (20") 1 minute, max reps
Push Press (75) 1 minute, max reps
Row 1 minute, max calories
(343)
Snatch, High Hang (95) 5
Snatch, Hang (95) 5
Snatch (95) 5
Snatch, High Hang (135) 5
Snatch, Hang (135) 5
Snatch (135) 5
Snatch, High Hang (155) 5
Snatch, Hang (155) 5
Snatch (155) 5
"Fight Gone Bad"
Wall Balls (20) 1 minute, max reps
Sumo Deadlift HiPull (75) 1 minute, max reps
Box Jumps (20") 1 minute, max reps
Push Press (75) 1 minute, max reps
Row 1 minute, max calories
(343)
Tuesday, September 2, 2014
Squat, OHS, DU, MU, Pullups
09/02/14
Squat (135) 15, (225) 4 x 20
3 rounds, with reps below:
Overhead Squat (115) 21-15-9
Double Unders x 45-35-20
---
4 rounds of:
Bar Muscle Ups x 2
Strict Pullups x 5
Kipping Pullups x 10
Squat (135) 15, (225) 4 x 20
3 rounds, with reps below:
Overhead Squat (115) 21-15-9
Double Unders x 45-35-20
---
4 rounds of:
Bar Muscle Ups x 2
Strict Pullups x 5
Kipping Pullups x 10
Monday, September 1, 2014
Squat, Leg Press, Chest
08/30/14
Squat (135) 10, (225) 10, (315) 4, (365) 4, (385) 1
Leg Press (640) 20, (820) 20, (1180) 15
Bench Press (135) 10, (225) 10, (275) 8, (315) 8, (365) 2, (370) 1
TechnoGym Press 4 x 15
TechnoGym Fly 4 x 15
Squat (135) 10, (225) 10, (315) 4, (365) 4, (385) 1
Leg Press (640) 20, (820) 20, (1180) 15
Bench Press (135) 10, (225) 10, (275) 8, (315) 8, (365) 2, (370) 1
TechnoGym Press 4 x 15
TechnoGym Fly 4 x 15
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