Monday 2-29-16

Strength:
6×3 Hi-hang Snatch @65-75% (NO misses)

WOD
2 Rounds, 2:30 min AMRAP @ each station:
10 C2B / 10 DB Thrusters (50/30)
Rest 30 seconds
10 T2B / 10 Lateral Hops over DB (over/back=1)
Rest 30 seconds
10 Pull-ups / 10 DB Push-press
Rest 90 Seconds between rounds

L3: Written
L2: PU (banded OK), 35/20, Hanging Knee Raises, Jumping PU
L1: Jumping PU, 20/10, V-ups, Jumping PU

Sunday 2-28-16

Strength:
Squats, 10 min to find heavy 3 rep
3×8 @85% of heaviest set

Strict “JT”
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005

21-15-9
Strict HSPU
Strict Ring Dips
Push-ups

L3: Kipping OK
L2: Push Press (75/55), Banded Ring Dips, Barbell Push-ups
L1: Push Press (55/35), Box Dips, Barbell Push-ups

Saturday 2-27-16

Strength:
In as few sets as possible,
20 Muscle Ups
or
40 Pull-ups
Compare to 1-29-16

Partner WOD
3 Rounds…
400m Farmers Carry & Wall ball Carry
10 Partner Deadlifts (315/225)
30 DB Step-ups (70/50)
30 Over bar Burpees

Thursday 2-25-16

Strength:
3×10 T&G Power Clean, +5 Push jerks @60-65%

WOD
Row 5k

L3-1: Written

 

Wednesday-2-24-16

Skill:
In as few sets as possible:
10 Deficit HSPU
15 Strict HSPU
20 Kipping HSPU

Compare to 1-7-16

WOD
3 Rounds for time…
15 Deadlifts (225/135)
15 C2B
15 Wallballs (20/14)

L3: 185/115
L2: 155/95, Banded PU OK
L1: 105/65, Jumping PU, 14/10

Tuesday 2-23-16

Strength:
Clusters, 10 min to establish heavy 2 rep (Clean ->Thruster)
4×4 @85% of heaviest set

WOD
For time…
Run 400m
400m walking lunges

L3/2: Written
L1: 200m Walking Lunges

Monday 2-22-16

Strength:
3×10 Deadlifts @70-75%

WOD:
30 min, EMOTM
Row 250m
10 Box Jumps (24/20)
5 Muscle-ups
10 Clapping Push-ups
10 T2B

L3: 3 Muscle-ups
L2: 24/20/12, 10 Ring Rows / 5 Banded Ring Dips (Alternate Rounds), Push-ups (Barbell OK), Hanging Knee Raises
L1: 24/20/12, 5 Ring Rows / 5 Box Dips (Alternate Rounds), Push-ups (Barbell OK), V-ups

Sunday 2-21-16

Strength:
6×4 OHS (65-75%)

WOD
4 Rounds, 60 seconds at each station, +10 second transition time
Pistols
Double Unders
KB Taters (70/53)
Row for calories
Rest 60 seconds

L3: Written
L2: Box Pistols, DU or SU, 53/35
L1: Squats, SU, 35/15

Saturday 2-20-16

Strength:
3 Cycles
5 Deficit HSPU
7 Strict HSPU
9 Kipping HSPU

Partner WOD
For time…
50 Tire Flip In & Outs
100 KB Push Press
1 Mile Run – With Sandbag
Each partner must accumulate 2 min of total time on Airdyne

*Movements may be partitioned

Friday 2-19-16

Strength:
Squats, 10 min to find heavy 4 rep
3×8 @85% of heaviest set

WOD
4 Rounds
20 UB Wallballs (20/14)
40 UB Double unders
2 T&G Rope Climbs
Rest 2 min between rounds
(2 min cap, per round – not including rest)

L3: Written
L2: 14/10, DU not UB or 80 UB Singles, 1 Rope Climb / Progression
L1: 10 Wallballs, 14/10, 40 Singles, Progressions

Thursday 2-18-16

Strength:
10 min, EMOTM
5 Muscle Ups
50 Double Unders

WOD
For time…
Run 800m
10 Front Squats (135/95)
Run 400m
15 Front Squats
Run 200m
20 Front Squats

L3: 115/75
L2: 95/55
L1: 65/35/Bar

Wed Feb. 17, 2016

Strength

6×3 TnG Power Clean, +2 Push Jerks @75-85%

5 Round NFT
10 Single Arm DB Bench Press (each arm)
10 T2B

Tuesday 2-16-16

Strength:
For time, minimum sets:
30 OHS (from ground)
7 C2B each time you break

WOD
Death by “over the bar burpees…”
Start at 2, increase by 1 each minute until failure.

L3/2: Written
L1: No bumpers on BB

Monday 2-15-16

Strength:
12 min, EMOTM
9 Thrusters
10 Lateral Hops (over/back=1)

WOD
Running with Cindy…
20 min AMRAP:
Run 400m
5 Pull-ups
10 Push-ups
15 Squats

L3: Written
L2: Banded PU OK, Barbell Push-ups OK
L1: 200m, Ring rows, Barbell Push-ups

Sunday 2-14-16

Strength:
4×10 DB Step-ups (5 each leg)
Accumulate 20-30 GHD SU

For time…
Row 1000m
10 Shoulder to overhead (135/95)
Row 500m
8 S2OH
Row 250m
6 S2OH
Row 500m
8 S2OH
Row 1000m
10 S2OH

L3: 115/75
L2: 85/55
L1: 55/35

Saturday 2-13-16

Strength:
Deadlifts, 10 min to find heavy 5 rep
3×12 @85% of heaviest set

Partner WOD
For time…
100 Box Jump Overs
100 Wallballs
100 Goblet Squats

*One person running 200m at all times

Friday 2-12-16

CrossFit Open WOD 13.1
17 min, as many reps as possible
40 Burpees (6” Target)
30 Snatches (75/45)
30 Burpees
30 Snatches (135/75)
20 Burpees
30 Snatches (165/100)
10 burpees
As many snatches as possible (210/120)

L3: Written
L2: 55, 75, 95, 115 / 35, 55, 75, 95
L1: 20, 15, 10, 5 Burpees (No Target), Power Cleans – Varied Weights

Rest 10 min
Accumulate 20-30 GHD SU

Thursday 2-11-16

Strength:
6×4 Squats @75-85%

WOD
Against a 90 second clock:
2 Squat Cleans (205/125)
2 HSPU (Increase by 2 each round)
Continue until work cannot be completed in 90 seconds

Wednesday 2-10-16

Weakness/Mobility day!
*HSPU are in tomorrow’s WOD!*
10 min EMOTM
Even: Weakness 1
Odd: Weakness 2

Rest 5 min

8 min EMOTM
Weakness 3

Remainder of class, group mobility.

Tuesday 2-9-16

Strength:
6x 5 T&G Power Clean, +2 Push Jerks @65-75%

WOD:
3 Rounds, 90 seconds each…
35 Wallballs (30/20)
100 Double Unders
6 Muscle-ups
Rest 90 Seconds

1 burpee penalty for each missed rep (Max: 40)

L3: 20/14, 4 Muscle ups
L2: 20/14, 50 DU or 200 SU, 12 PU (banded OK), 12 Ring Dips (banded OK)
L1: 14/10, 100 SU, 12 Ring Rows, 12 Box Dips

Monday 2-8-16

Strength:
9 min, Every 90 Seconds
1 Power Snatch +3 OHS (75-80%)

WOD
Sprints!
1x400m Run (90 second rest)
3x200m Run (60 second rest)
1x500m Row (90 second rest)
3x250m Row (1:1 rest)

L3-1: Written

Sunday 2-7-16

Strength:
Stone Practice

WOD
5 Rounds for time…
200m Sandbag Run
10 Sandbag cleans
10 Pistols (Each Leg)

L3: 10 Total Pistols

L2: Box Pistols

L1: Squats

Saturday 2-6-16

Strength:
For time and minimum sets:
40 Thrusters @+10/5 Lbs over “Fran” weight
10 Burpees each time you break

Partner Hero WOD
“Glen”
Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.

For time:
30 Clean and jerks (135/95)
Run 1 mile
10 Rope climbs
Run 1 mile
100 Burpees

Friday 2-5-16

Strength:
Deadlift – 10 min to find heavy 5 rep
3×8 @85% of heaviest set

WOD

3 rounds for time (10 min cap)

10 Power Snatches (115/75)

20 Lateral Hops (Over/back=1)

10 KB Taters (70/53)

 

L3: Written

L2: 75/55, 44/25

L1: Power Cleans, Over/back=2, 35/15

Thursday 2-4-16

Strength:
3 Cycles,
3 Deficit HSPU
7 Strict HSPU
9 Kipping HSPU

WOD
On a running 16 min clock
Run 1 mile
In remaining time, AMRAP:
1 Lap Walking DB Lunges (70/50)
30 UB Double Unders

L3: 50/30
L2: 40/20, DU do not need to be UB / 60 Single unders OK
L1: Distance varied, 30/15, 30 Single unders

Wednesday 2-3-16

Strength Day:
Back Squats, 10 min to work up to heavy 5 rep
3×12 @80% of heaviest set
-then-
5 Rounds NFT
5x Pendlay Row
10 T2B
20-30 Back Extensions during training

Tuesday 2-2-16

Strength:
9 Min, Every 90 seconds
3 Position Clean (ground, hang, hi-hang), +1 Jerk (75-85%)

Test:
ME 1000m Row

WOD:
Slate Day WOD

Monday 2-1-16

Strength:
10x 1 Muscle-up, +3 Dips
or
20 Pull-ups
20 Ring Dips

WOD
4 Rounds, 60 Seconds per movement…
20/18 Calorie Row
10 HSPU
10 Box Jump Overs 24/20
20 Wallballs 20/14
Rest 60 Seconds

Perform 1 Burpee for each cal/rep not completed.

L3: 5 HSPU
L2: 18/14 Cal, HSPU Progressions, 20/20, 16 Wallballs
L1: 15/12 Cal, HSPU Progressions, 20/12/Plates, 12 Wallballs