Sunday 5-31-15

STRENGTH

Snatch

3×3 @ 70%

3×2 @ 80%

3×1 @ 90%

WOD

4 rounds of 

3 min AMRAP

3 C2B pull-ups

6 Pistols

9 Push Press (95/65)

Rest 1 min between rounds. 

Saturday 5-30-15

ATTENTION! SPECIAL ANNOUNCEMENT!!

There will only be one class today, at 9am. The gym will be closed for a caravan down to the CrossFit Games Regionals in Tacoma! 

You can purchase your tickets at games.crossfit.com and come along! Get ready to cheer and watch the most competitive athletes in our region (Canada too!) compete to earn a spot at the Games in Carson this summer. 

Carpools will be leaving around 10:15 after the early class and we are aiming to return sometime before 5pm. 

Strength:

5 Rounds 

10 HIGH box jumps

5 Russian + 5 American KBS

WOD 

3 rounds of 

Partner A does 5 reps of deadlifts at 225 lbs then holds DL position while Partner B does 15 HSPU/Push-up w/HR. Then they swap. Before Partner A can begin Partner B must be in a plank position. 

If either partner breaks, they must redo the DL before returning to the hold. 

Friday 5-29-15

STRENGTH

Back Squat 

6-6-4-4-3-2

WOD

6 rounds for time 

200m run

13 box jumps 

When complete note time for score, rest exactly 2 mins then in 5 mins find max thruster

Thursday 5-28-15

Strength:
Double under (triple) practice for 10 mins 

then
5 sets of:
A1) Double under assignment 
A2) 45 sec ring plank
A3) 20 mountain climbers

WOD
15-10-5 
Hang Squat Snatch (115/75)
Burpees over the bar 

Wednesday 5-27-15

STRENGTH
Push Press
3×3 @70%
3×3 @80%
3×2 @90%

WOD
“Choose your own adventure”
100 Double -unders
50 Wallballs
30 Strict pullups
20 HSPU
10 Clean and jerks (135/95)

Can be done in any order as long as each movement is completed fully. i.e. must complete ALL ten c&j before moving to wallballs

Memorial Day Monday 5-25-15

WOD

“Murph”

You can scale as much as you need, but keep in mind the purpose of this WOD is to remember and honor those who have sacrificed so much for us on this day. I usually put a time cap of an hour.  

Family and friends are welcome to help, partner up, push you through, and hoist a beer after. 

One class time today. Doors open at 10am. WOD starts at 10:30am. 

Sunday 5-24-15

STRENGTH 

A1) Hang squat clean + Squat clean + Front Squat
A2) 5 shoot thrus + dip

WOD 
AMRAP 3min
6 Front Squat at 155/105
6 Burpees over Bar
Run 400m
then AMRAP 3:
6 Front Squat at 135/95
6 Burpees over Bar

Saturday 2-23-15

Strength 

Deadlift 
Work for 18 mins to find a heavy triple

PARTNER WOD

Partner A – 2 jump cycles
Partner B – 
AMRAP 
5 pull-ups
5 renegade rows
15 double under 

Friday 5-22-15

STRENGTH

5×5 Strict Press 

WOD 

1min cal row

1 min HSPU

2 min cal row

2 min sit ups

3 min cal row

3 min muscle-ups (sub pull-ups)

4 mins to run 400m then in remaining time max cal to finish

Cool down 

Accumulate 2 mins hollow hold and 2 mins ring plank

Wednesday 5-20-15

STRENGTH DAY

Clean and Jerk
18 mins to find a heavy double

OHS
5×2

5 rounds of:
A1) KBS
A2) HIGH box jumps

Thursday 5-21-15

STRENGTH:

EMOTM for 12mins

Hang Snatch + Full Snatch + OHS

WOD

“Karen”

150 Wallballs for time 

Tuesday 5-19-15

STRENGTH

Alternate rounds of:
12 Ring push-ups 
12 GHD Sit-ups 

WOD
Complete as many reps as possible in 7 minutes of:
Push Press (115/80)
Each time you break, perform 40 double-unders
Rest 3 minutes
Then, complete as many reps as possible in 7 minutes of:
Hang Power Clean 155/115
Each time you break, perform 30 air squats

Two Scores

Monday 5-18-15

STRENGTH 

30 mins to find 1 RM back squat

WOD

50 pull-ups

40 box jumps 

30 cals on rower

20 hang power cleans 

10 HSPU

Sunday 5-17-15

STRENGTH

EMTOM for 16 mins

Even: Wall walk and hold

Odd: 12 Wallballs

WOD

30-20-10

Front squats at 115/75

Row for cals

Run 200m after each round

Saturday 5-16-15

STRENGTH
Strict Press+Strict Press+Push Jerk

WOD
Teams of 2
300 Double-unders
300 Sit-ups
300 Air Squats

Friday 5-15-15

STRENGTH

18 mins to find a heavy triple OHS 

(If OH work is challenging, alternate PVC OHS with finding a heavy triple front squat)

WOD

3 rounds on a 4 min clock

Run 400m

in remaining time AMRAP 

10 KBS 

10 Box Jumps

10 Double unders 

Thursday 5-14-15

STRENGTH
Toes to bar and Knees to Elbow practice
4 rounds of:
A1) K2E or T2B
A2) Ring Dips

WOD
“Jackie”
Row 1000m
50 Thrusters (45/35)
30 Pull-ups

Wednesday 5-13-15

STRENGTH

Deadlift (3022 Tempo) 5×5 

Play it be feel, keep the weight moving and under control. No need to over exert yourself, remember this is deload week. Focus on solid tension. 

Strength subset: 45 sec plank holds

WOD

Tabata. 8 rounds each, 20 secs on, 10 secs off. 

Row for cals 

Wall balls

Toes to bar

Ring Push-ups 

Tuesday 5-12-15

Strength:
Warm-up and review High Hang Clean
then
8 min EMOTM
High Hang Clean (power position) + Hang Clean (above knee)

rest 3 min
then

Every 90 secs for 6 rounds

2 Wall-walks (with 4 shoulder taps)

WOD:
5 rounds
12 V-ups
15 DB Weighted step ups

Monday 5-11-15

Strength:
Back Squat
5×10 at 55%

(this week will be a deload week for our strength portions, look for a subset of some form of accessory/skill/activation work to coincide with the lifts) 

WOD
10-8-6-4-2
Snatch
Lateral Burpees over the bar

Friday 5-8-15

STRENGTH:

5 Rounds
A1) 5 Russian KBS + American KBS
A2) 10HIGH Box Jumps

WOD:
“Mind Eraser”
20min ARAMP
7 Power Cleans (135/95) *same weight as Elizabeth on Monday
7 Burpees
200m Run

Cool down:
Jump rope drill!

Thursday 5-7-15

STRENGTH:
Snatch Balance + OHS

WOD:
30-20-10
DB Snatches
Cal Rows

Cool down:
Ring o’ Fire

Wednesday 5-6-15

Strength Day

Clean and Jerk:
Hit 5 singles above 80%

Deadlift
5-5-5-3-3-2+
(work up to 90%)

5 sets
A1) 10 reps Front Squats 50%
A2) Handstand Hold/HSPU

Tuesday 5-5-15

STRENGTH:
25 mins
A1) 3 Rep Push Press
A2) 4 Strict Pull-ups
A3) 8 Scap contracts
(Pursue a 3 Rep Push Press Max)

WOD:
“Slate Wod”

All Stages are AMRAP for 12mins

Stage 1
Run 200m
5 Back Squats (55/75)
10 Ring Rows
25 single unders

Stage 2
Run 200m
5 Back Squats (75/100)
10 Ring Rows
25 Double Unders

Stage 3
Run 200m
5 Back Squats (105/155)
10 Pull-ups
25 Double-Unders

Stage 4
Run 200m
5 Back Squats (135/205)
10 C2B Pullups
25 Unbroken Double Unders

Stage 5
Run 200m
5 Back Squats (165/255)
5 Muscle ups
50 Unbroken Double Unders

Monday 5-5-15

STRENGTH

Back Squat 

6×4 @ 80%

WOD

“Elizabeth”

21-15-9

Cleans (135/95)

Ring Dips

Sunday 5-3-15

STRENGTH

EMOTM for 16 mins

Even: 3 Front Squats (75%)

Odd: 10-20 Double Unders

WOD

5 RFT 

12 DB snatches 

200m run

Saturday 5-2-15

STRENGTH

Strict Press + Push Jerk Combo

in 18 mins work to find heavy double

Partner WOD

“Climb and Roll”

Roll a dice

1 – 600m Row
2 – 400m Run followed by 20 air squats
3 – 30 OH Barbell Lunges (45/35)
4 – Give out 10 burpees to another team
5 – 50 KBS
6 – 50 Push-ups

25 mins to complete as many assignments as you can.

You earn a new dice roll by completing 1 rope climb (each person) or by 10 Wallballs (each)

Burpees are to slow the other team down and they do not count towards assignments

Friday 5-1-15

Strength:

Beginning at with 50% of your 1RM Snatch, every 60 seconds perform 1 Snatch, increase the weight by 5lbs until you’ve attempted up to your 1rm. If successful at 1RM you may attempt 2 more rounds. Use your book to mark makes and misses.

(Use the template of competition lifting terms for a snatch, i.e. power snatching is ok)

WOD:

15-10-5

Thrusters (105/75) (A little heavier than you did Fran at)

Bar facing burpees