Feb 2016
A. Thruster 4×5 – Heaviest possible Rest 2-3 minutes B. Ring Dips 4xME or Ring Jump to Support (3 sec hold) + Negative (3-5 sec) 4×5 C. Complete 4 rounds of: 1 Min ME – Thruster (95/65#) 1 Min ME – T2B 1 Min ME – DU’s 1 Min Rest Note: There is no rest between all three movements. Score is max reps for each movement individually (3 separate scores).
Feb 2016
For time, complete the following: 50 Calorie Row 40 Abmat Sit-Up 30 Burpee 50 Wall Ball (20/14#) 40 KB Swing (70/53#) 30 Hand Release Push-Up 50 Double Under 40 Box Jump (24/20″) 30 C2B Pull-Up
Feb 2016
A. 3-Position Pause Snatch (2″, knee, mid thigh) – 15 minutes to establish a heavy single. B. 3-Position Pause Clean (2″, knee, mid thigh) + Jerk – 15 minutes to establish a heavy single. C. Snatch Balance – 10 minutes to establish a heavy single.
Feb 2016
A. BN Push Press 3-3-3-3-3 Start at a moderate load and increase throughout. Rest at least 2 minutes. B. CrossFit Open WOD 15.4 Complete as many reps as possible in 8 minutes of: 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.,
Jan 2016
A. Back Squat – Spend 6 minutes warming up to a 80% of your 1RM, then on a 90 second clock, perform sets of 5-4-3-3-3. Ascend in weight across all sets after first set of 5 at 80%. B. Every 3:30 for 5 rounds, complete the following: Row for Calories x20/15 Push-Ups x20/15 Pistols x10/alternating sides Knees to Elbows x10
Jan 2016
A. In 3 minutes – Run 400m + Max Wall Ball (20/14#) Rest 90 seconds In 3 minutes – Run 400m + Max KB Swing – Rus (70/53#) Rest 90 seconds In 3 minutes – Run 400m + Max Sit-Ups Rest 90 seconds In 3 minutes – Run 400m + Max Plate Ground to Overhead (45/25#)
Jan 2016
“Snatched Up” Complete 5 rounds for a total time of: 7 Power Snatch (95/65#) 25 Double-Unders Rest 1 minute after each round. Note: Add 25 Double-Unders, and 10# to the bar every round.
Jan 2016
CrossFit Benchmark WOD “Chelsea” Every minute, on the minute, for 30 minutes, perform the following: 5 Pull-Ups 10 Push-Ups 15 Air-Squats
Jan 2016
A. Jerk Technique B. Every 2 minutes for 12 minutes (6 rounds) 3 P. Clean + 2 Front Squat + 1 Jerk Start at a moderate load and increase weight throughout ending at a max complex. C. Every 2 minutes for 10 minutes (5 rounds) 3 – 3-Stop Pause Clean Dead Lift (2″, knee, power) Hold pause for 2-3 seconds. Start at 85% of 1RM C&J and ascend in weight
Jan 2016
A. Overhead Squat – 12 minutes to work to a 3RM. B. CrossFit Open WOD 14.2/15.2 Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 10 overhead squats (95/65#) 10 chest-to-bar pull-ups From 3:00-6:00 2 rounds of: 12 overhead squats 12 chest-to-bar pull-ups From 6:00-9:00 2 rounds of: 14 overhead squats 14 chest-to-bar pull-ups Etc., following same pattern until you fail to complete both rounds
Jan 2016
A. Using the Tabata protocol, alternate movements every round. Handstand Hold Scap Pull-Ups from Rig B. CrossFit Open WOD 12.3 AMRAP 18 15 Box Jump (24/20″) 12 Push Press (115/80#) 9 Toes to Bar
Jan 2016
In a two team race, complete the following: Farmers walk x1000′ Bench Press @ 50% Team Avg. Bw. x100 Axle Dead Lift x100 Shuttle Run x1000′ Toes to Rings x100 Note: Only one teammate may work at a time. Movements must be performed in the order they are written and must be completed before moving on to the next. Athletes may switch out with one another at any time
Jan 2016
A. Thruster 3-3-3-3-3 – Start at a moderate load and end with a 3RM. B. EMOM 15 Min 1 – Jumping Pull-Up to Negative (3-5 sec) x5 Min 2 – Cluster x5 (135/95#) Min 3 – Burpee to 6″ Target x10
Jan 2016
A. For time, complete the following: 100 Calorie Row 100 Abmat Sit-Ups 100 Wall Ball (20/14#) 100 Double-Unders 100 KB Swing (Rus) (70/53#)
Jan 2016
A. Every 2 minutes for 5 rounds. Start at 60% of 1RM Snatch and increase weight throughout ending at a max complex for the day. 3-Position Snatch (power, knee, floor) B. Snatch Push Press +Snatch Balance + OH Squat 4×3+1+1 – Ascending, starting around 50-60% of 1RM Snatch C. Snatch 1st Pull (3 sec pause at knee) + Snatch Pull (with 5 second descent) 4×1+3 – Heaviest possible
Jan 2016
A. Working 60 seconds on, 2 minutes off, for 4 rounds, complete the following: Back Squat x8 (use heaviest weight possible) Max Box Jumps with time remaining (24/20″) Score is weight on bar and total box jumps, scored separately. B. AMRAP 3 Dead Lift x10 (185/130#) Burpee Lateral Bar Hop x6 Rest 3 minutes AMRAP 3 Dead Lift x8 (225/150#) Burpee Lateral Bar Hop x8 Rest 3 minutes AMRAP 3 Dead Lift
Jan 2016
A. EMOM 10 Odd – Push Press x8 – Use weight from last set performed on 1/7/16 or heaviest possible. Even – C2B Pull-Up x10 B. AMRAP 6 HSPU x5 KB Swing x10 (70/53#) C. EMOM 10 Odd – Toes 2 Bar x10 Even – Double-Under x30
Jan 2016
In teams of two, one athlete working while the other is resting, complete the following for time: 5 rounds of… 10 WallBall (20/14#) 5 Shuttle Sprint (down and back) 30′ Then… 5 rounds of… 10 Ab-mat Sit-Up w/ Med ball (20/14#) 5 Shuttle Sprint (down and back) 30′ Then… 5 rounds of… 1 Rope Climb 5 Shuttle Sprint (down and back) 30′
Jan 2016
A. BB Reverse Lunge 3×8/side – Heavier than last week. Rest 2 minutes B. Perform 5 rounds of 90 seconds of work, followed by 90 seconds of rest of: Row 20/15 Calories Max KB Ground to Overhead (53/36#) Score is total reps performed across all rounds.
Jan 2016
A. EMOM 10 Odd – Chin-Ups – Max Reps UB (strict) Even – HSPU Deficit Negatives – Max Reps (3-5 sec descent under complete control) AMRAP 20 50 Double Under 10 Burpee Box Jump (24/20″) 10 Toes 2 Bar 10 KB Swing (70/53#)
Jan 2016
A. Every 90 seconds for 6 rounds… 2 Hi-Hang Snatch + 2 Heaving Snatch Balance + 2 OH Squat (Start at 40-50% of 1RM and add weight throughout). B. Every 90 seconds for 6 rounds… 2 Clean Pull +2 Hi-Hang Clean + 2 Jerk Balance (Start at 40-50% of 1RM and add weight throughout). Noe: A & B are strictly for working on technique. Keep weight light and movement technically
Jan 2016
A. Squat 4×10 – Ascending in weight every set. Add 5-10# to last weeks weight used. Rest a minimum of 2 minutes. B. With a running clock… 0:00 – 3:00 Row 300m 12 Box Jump Over (24/20″) 12 Dead Lift (185/130#) 3:00 – 4:00 Rest 4:00 – 7:00 Row 400m 10 Box Jump Over 10 Dead Lift (225/150) 7:00 – 8:00 Rest 8:00 – 11:00 Row 500m 8 Box Jump Over
Jan 2016
A. Press x5 EMOM 4 Push Press x4 EMOM 4 Push Jerk x3 EMOM 4 Note: Start with between 65-75% of your 1RM Press and add 5# to the bar every set across all 12 sets. B. Tabata Ring Row Rest 1 minute Tabata Double-Under Rest 1 minutes Tabata Banded KB Swing (36/26#) Rest 1 minute 1/2 Tabata Russian Twist (25/15#)
Jan 2016
A. In teams of two, complete the following: AMRAP 5 Box Jump Electric Chair (Wall hold) – Upper thighs must be parallel to the floor. Notes: While one athlete is against the wall in electric chair, the other is performing as many box jumps as possible. Switch whenever the athlete on wall can no longer hold proper position. Score equals total box jumps accumulated. B. AMRAP 4 Hang from Rig
Jan 2016
A. BB Reverse Lunge 3×8/side – Ascending in weight. Rest as needed. B. Complete 4 rounds of: With a running clock…. 0:00 – 2:00 Row 20 Calories With time remaining, perform AMREP of: Power Clean @ 75% of 1RM C&J 2:00 – 5:00 Run 400m With time remaining, Rest. Repeat protocol with a new clock.
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