Legs

10/29/15

Dynamic Warmup

Squat (135, 225, 275, 315, 365, 405) x 5
Leg Press  3 x 20

superset x 4
Extensions
Prone Curls

Arms

10/29/15

supersets x 4
Cable Curls
Rope Pressdown
---
Incline DB Curl
Single Arm Overhead DB Extension
---
Hammer Curl
Pressdown
---
Machine Curl
Machine Triceps Press
---

6 rounds
Chinup x 5
Pushup x 5

Squat, Pullup, Box Jump, Pushup, Handstand Walk

10/28/15

Dynamic Warmup

Squat (135, 225, 275, 315, 365, 405) x 4
Jump Squat (135) 5 x 5

3 rounds
Pullups x 12
Box Jumps (42") x 6
Pushups x 5 + Handstand Walk (max) + Pushup x 5  + Handstand Walk (max)

Complex, DUs, Muscle up, TGU, Medball, KB Swing

10/27/15

Dynamic Warmup

8 rounds
Power Snatch (135) + Hang Snatch + Jerk (behind) + Snatch Balance + Sots Presss + OHS 
---

3 rounds
Double Unders x 25
Muscle up x 2
Turkish Getup (53) 4
Medball Ground to shoulder (80) x 4
KB Swing (72) x 4
---

Double Unders x 85
Situp x 85

Clean, Front Squat, Situp, Extensions, Pullups

10/26/15

Dynamic Warmup

Hang Clean (95, 135, 165, 185, 205, 225, 245, 265)

5 sets: Power Clean (225) + Hang Power Clean

Front Squat (225) 5 x 5

3 rounds
GHD Situps x 10
Pullups x 5
 ---
HIp Extensions x 10
Chinups x 5

Squat, Medball, Box Jump, Back & Arms

10/23/15

Workout 1

Overhead Squat (95, 135, 165, 185, 205, 225, 245)  x 1

4 rounds
Medball Lift, ground to 60" box (80) 8
Box Jump x 2
---

Workout 2

3 sets
Cable Rows
Cable Curls
---

3 sets
Straight Arm Pulldown
Rope Pressdown
Single Arm Cable Curl
---

3 sets
DB Row
Hammer Curl
DB Pullover

Back

10/22/15

Dynamic Warmup

Pulldowns
Straight Pulldowns
Cable Rows
Deadlift
Rear Smith Shrugs

Legs

10/21/15

Dynamic Warmup

Squat 15,000 lbs
use any weight, for as many reps to total. Counted a few warmup reps to make up the difference
(135) 20, (225) x 20, (275) 10, (315) 10, (365) 3, (405) 2

2 rounds
Monster Walk 30'
Squat (30) 10 + Lunge x 10 + Squat x 10 + Reverse Lunge x 10 + Jump Squat x 10 +
Good Morning x 15

Chest, Shoulder, Arms, Situps, Wallballs, Medballs

10/21/15

Dynamic Wamrup

3 sets (3:3 tempo, max reps around 8, moderate/heavy weight)
Machine Press
Machine Fly
---

3 sets (3:3 tempo, max reps around 8-10, moderate/heavy weight)
Machine Lateral Raise
Machine Curl
Machine Shoulder Press
---

3 rounds
Incline DB Fly (50) x 8 + DB Press x 8 + Hammer Curl x 6-8
---

3 sets (3:3 tempo, max reps around 8-10, moderate/heavy weight)
Cable Fly
Cable Side Raise
Cable Curl
---

3 rounds
Ring Dips x 10
Chinups x 8
---

5 rounds
GHD Situps x 10
Wallballs (20) x 20
Medball Toss, ground to over shoulder (80) x 10

Legs

10/19/15

Dynamic Warmup

Squat (135) 10, (225) 10, (275) 8, (315) 6, (365) 4, (405) 2
Double unders x 20 (after each squat set)

5 rounds
Squat (30) x 10 + Lunge x 10 + Squat x 10 + Lunge x 10
Extensions (130) x 20
---

Calf Press 4 x 20
Standing Calf Press 3 x 15

10/17/15 - Festivus Games

10/17/15 - Festivus Games at CrossFit 608, Men's Intermediate 2nd Place

Wod 1

AMRAP 6 minutes
Row 20 calories (buy in)
Pullups x 6
Wall Walk x 3
(7 rounds)
---
Rest 2 minutes
Row AMRAP 1 minute (27 calories)
---

Wod 2 (floater wod)

Squat (135) AMRAP 2 miunutes (47 reps)
---

Wod 3

Warmup 3 minutes to determine weight
3 rounds
AMRAP 30 seconds
Deadlift (225)
Rest 1:30
---

Wod 4

12-10-8-6-4-2 reps
45# Plate Jump Burpee
Overhead Reverse Lunge (45# plate)
Situps
(4:47)

Final Wod

For time
Thrusters (75) x 30
KB Swing (53) x 30
(1:34)

Wall Walk, Pullups, Row

10/15/15

Wall Walk
Pullups

Row 20 calories
Row 1 minute max calories

5 rounds
Row 250m
rest 30 seconds

Snatch, Press, Pull, Fly, Row

10/14/15

Dynamic Warmup

Snatch x 2-2-2-1-1-1-1

10 rounds
Incline DB Press (increase # each set) x 10 (70, 75, 80, 85, 90, 95, 100, 105, 110, 85)
Pull down (rear for first 5 sets, front for the last) x 10
---

4 rounds
Machine Fly
Machine High Row
---

3 rounds
Machine Row x 12
Abmat Situps x 20

Clean, Jerk, Push Press, HSPU, Pullups

10/13/15

EMOM 5 minutes
Power Clean (185) x 3
---

Push Jerk (155) x 2 + Split Jerk x 1

Push Press (135) 3 x 10

AMRAP 7 minutes
21-15-9-21-15...
HSPU
C2B Pullups
(39)

Family-Style Workout

10/11/15

Dynamic Warmup

Row 20 calorie (buy in)

5 rounds
Rope Climb x 1
Tire Flip x 4
---

Row max calories in 1 minute
---

Death March Shuttle Sprint
200# - 150 yards (40# vest, 90# sandbag, 70# KB)
130# - 100 yards (40# vest, 90# sandbag)
40# - 50 yards (40# vest)
00# - 150 yard dash
---

Row 250m
---

3 rounds
Deadlift (snatch grip) x 9
Hang Power Snatch x 6
Push Jerk (snatch grip, behind neck) x 3

10/09/15 - Legs

10/09/15

Squat (135) 4, (225) 4, (275) 4, (315) 4, (365) 3, (135) x 50 in 2 minutes

Extensions x 15
Weighted Lunges (100) x 20

Muscle Up, KB Swing, Pistol Squats, Double under

10/08/15

6 rounds
Muscle Up x 2
KB Swing (72) x 4
Pistol Squats x 8
Double Under x 20

Chest, Toe to Bar, Medball Clean, Handstand Walk

10/07/15

Bench Press (135) 10, (185) 10, (225) 10, (275) 6, (315) 3

Incline DB Fly 4 x 12
Medball Pushup

Cable Fly 4 x 12
Clapping Pushup x 10

Machine Fly 3 x 12
Alternating Plank x 20

3 rounds
Toe to Bar x 15
Medball Clean to Shoulder (80) x 10
Hanstand Walk 30 feet

Clean & Jerk

10/06/15

Dynamic Warmup

Clean & Jerk + Push Jerk, behind the neck (95, 115, 135, 165, 185, 205, 225)

Legs

10/05/15

Dynamic Warmup

Squat (135) 4, (225) 4, (275) 4, (315) 4, (365) 4, (405) 1, (225) 20

3 rounds
Lunges (100) 20
Extensions x 12

10/03/15 - Shoulders

10/03/15

Dynamic Warmup

1-2-3-4-5 reps (skin the cat on the last rep of each round)
Muscle Up
HSPU
---

Clean & Jerk + Push Jerk (95, 115, 135, 165, 185, 205)
Seated DB Press 4 x 10
Cable Side Raise 4 x 10
Cable Front Raise 4 x 10
Machine Press 2 x 50

Chest, Medball to Shoulder, Pistols

10/02/15

Dynamic Warmup

Bench Press (135) 10, (185) 5, (225) 5, (275) 5, (315) 3
Incline DB Fly 4 x 10
Incline DB Press 3 x 10
Dips 3 x 12
Cable Fly 3 x 12

Start reps at 2, 4, 6, 8... etc. AMRAP 10 minutes
Medball to Shoulder (80)
Pistol Squat
(14)

Snatch

10/01/15

Dynamic Warmup

Snatch (below knee hold 3") tap the ground (above knee hold 3") tap the ground and finish (95-135)
Snatch from blocks above knee (95)