Wednesday 11-30-16

Strength:
8 sets of Hang Squat Clean + Pause Front Squat + Front Squat (increasing)

WOD:
8RFT:
10 Heavy KBS
Sprint 100m (Out garage door of choice, around telephone pole of choice and back in)
Rest five mins

10 laps around rig Heavy Farmer’s carry.

Every time you break 10 burpees. Record weight and time.

Tuesday 11-29-16

Strength:
BWHAHAHAHA It was supposed to Push Press….. and then yesterday….. So no. Let’s rest your shoulders. 

Warmup and review GHD machine and scaling options (Zombie Situps)
Practice Jump rope criss crosses
then
EMOTM for 15 mins
Min 1: ME Jump Rope Criss Crosses
Min 2: 5-10 GHD
Min 3: 5 steady hip bridges with pause at top
 

WOD:
5 RFT
500m Row or 400m Run (at least 2 must be Run)
10-8-6-4-2 Front Squats from the ground (increasing weight)

L3: Starting weight 155/135
L2: Starting weight 115/95
L1: Starting weight 75/55

Cooldown:
Foam roll T-spine
Door frame stretch
Banded Stretch to loosen shoulders

Monday 11-28-16

Hey everyone!
Hope your thanksgiving was full of good food and relaxing times with your loved ones. I certainly appreciated a couple days of resting and I’m sure that this first workout back will be more than enough to make me feel that extra slice of pie.
Just wanted to let everyone know that this week the bathroom situation will be a bit tighter as the two small, side bathrooms will be in various states of disarray as they are being completed. They will be done by the end of the week (knock on wood) and we look forward to them being completed and a lot cleaner than they were before. Please try and be mindful of others when using them and let’s have a good rest of the holiday season!
– Jared

Strength:
12 mins to find heavy triple Back Squat
then…
Every 2 mins for 6mins:
5 @ 90-95% of heaviest triple

WOD:
“Tijuana Bob”
AMRAP 7 mins:
Push Press (115/80)
*each time you break, 40 DUs

L3: Written
L2: 95/65, 20 DUs
L1: 75/45, 80 SUs

– Rest 3 minutes –

AMRAP 7 mins
Hang Power Clean 155/115
*each time you break, 30 air squats

L3: Written
L2: 115/80
L1: 95/65, 20 Air Squats

Sunday 11-27-16

Strength:
EMOTM 14 mins:
Even 35 secs ME Ring or Box Dips
Odd: 45 sec Ring Support Hold

WOD:
15 min AMRAP
10 DB man makers
25 wallballs
400m run

at 15 min mark immediately begin
5 min AMRAP
ME Row for Cals

L1: 15 pushups with 1R/1L shoulder tap sub
L2: 30/20
L3: 40/25

Saturday 11-26-16

Strength:
Every 90 secs for 12 rounds:
Set 1) Snatch Pull + Hang Squat Snatch
Set 2) 2 Snatch + 2 OHS

WOD:
For time, with a partner, alternating every 5 reps:
40 Deadlifts (while partner does push-ups)
30 Shoulder to Overhead (while partner does air squats)
20 Front Squats (while partner does jumping lunges)
10 Front Rack Lunges (while partner does pull-ups)
**One bar, change the weights each exercise

L1: DL: 155/115, S20: 105/75, FS: 95/65, Lunges: 75/45
L2: DL: 185/135, S20: 135/95, FS: 115/75, Lunges: 95/75
L3: DL: 225/155, S20: 165/115, FS: 155/105, Lunges: 135/95

Friday 11-25-16

Reminder: One class today at 10am! Huge shoot out to Nick for coaching the class. It’s going to be a long partner one. Go Cougs.

WOD:
50 barbell thrusters
50 push ups
100 air squats
100 Pullups
100 Box Jump
100 Ball Slams
100 Walking lunges
100 kb swings
200 Double Unders
800m Run as a team

Only one partner can work at a time.
Must do final run together.

Wednesday 11-23-16

Strength:
7 sets of 3 position squat clean (Floor, Hang, Hi)

WOD:
“Jackie”
For time:
1000m Row
50 Thrusters (45/35)
30 Pull-ups
L3: Written
L2: Jumping PU
L1: 45/35/15, Jumping PU

Tuesday 11-22-16

Strength:
4×4, 2×2, 2×4 Push Press
(Try to do the last sets of 4 reps above the first sets weight)

WOD:
3 rnds against a 4 min clock:
Run 400m
in remaining time:
AMRAP
10 KBS (70/53)
10 Box Jumps (24”/20”)
10 Double unders

L3: Written
L2: 53/35, 24”/20” Step ups OKAY
L1: 35/26, 20”/20” Step ups, 30 SUs

Monday 11-21-16

Strength:
12 mins to find heavy triple Back Squat
then…
Every 90 seconds for 6mins
5 BS @ 80% of heaviest triple

WOD:
CrossFit Open WOD 12.3:
AMRAP 18 mins
15 Box jumps (24”/20”)
12 Push press (115/75)
9 T2B

L3:Written
L2: Step ups OKAY, 95/65, Hanging Knee Raises
L1: Step ups, 75/45, V-ups

Sunday 11-20-16

Strength:
5 rounds
A1) 350m row @ 90% effort
A2) 1 min ME zombie situps or 5-10 GHD
A3) 1 min rest
(Keep in mind there is the rest is controlled by the clock. Don’t take extra time.)

WOD:
“Partitioned Grace”
10 Cleans
Sprint 100m
10 Jerks
Sprint 100m
10 Clean and Jerks
Sprint 100m
10 Jerks
Sprint 100m
10 Cleans
L1: Coaches Discretion
L2: 95/65
L3: 135/95
L4: Extra spicy: Body weight

Saturday 11-19-16

Strength:
EMOTM for 18 mins
Even: Max Effort Strict HSPU
Odd: Rest
Scale options:
L1:
Even: 1 Wallwalk with max effort hold
Odd: 8-10 pushups
L2:
Even: 4 reps of 5 second handstand hold into slow negative HSPU
Odd: Rest
L3: Written

Partner WOD:
3 RFT
Partner A completes:
45 Air Squats
15 Hang Power Cleans
L1: 75/45
L2: 95/65
L3: 135/95
L4: 15R/15L Pistols, 185/125

While Partner B
Holds Barbell in Front Rack position with their weight load. Partner A can only move through their round when bar is held in position, if it falls, Partner A must wait.

Trade to complete round.

Friday 11-18-16

Strength:
In 12 mins: warm up to a heavy 4 rep Deadlift
-then-
Every other minute on the minute
3 sets of 3 at 90% of best effort

WOD:
12min AMRAP
5 T2B
10 Burpee Box Jump Overs (24”/20”)
25 DU’s

L1: V-ups, 5 Burpee Step overs, SU’s x3
L2: Hanging Knee Raise, Step ups ok, DU’s
L3: Written
L4: Unbroken

Thursday 11-17-16

Strength:
Work on Russian KB Swing for 6 mins then

5 rounds not for time
A1) 8-12 Heavy Russian KBS
A2) 4 Strict Ring Dips

WOD:
5 min AMRAP (FAST!)
3 Pullups
5 Burpees
7 Jump Squats
9R/9L Mountain Climbers

Rest 3 mins

Do it again

L1 Jumping Pullups
L2 Banded Pullups
L3 Pullups
L4 C2B

Wednesday 11-16-16

Strength:
6 sets of increasing weight: Hang Clean + 2 Front Squat

WOD:
1 min cal row
1 min Goblet Squats (70/53)
2 min cal row
2 min sit ups
3 min cal row
3 min muscle-ups
4 mins to run 400m then in remaining time max cal to finish

L3: Written
L2: 53/35, Banded Pull ups
L1: 35/26, Jumping Pull ups

Tuesday 11-15-16

Strength:
8×2 Push Press

WOD:
10-8-6-4-2
Renegade Rows
Front rack lunges (135/95)

L3: Written
L2: 95/65
L1: Pushups, DB Lunges

Monday 11-14-16

Strength: 

10 mins to find heavy triple Back Squat
then…
EMOM 5 mins:
4 BS @ 75% of heaviest triple

WOD:
“The Chief”
5 Rounds of AMRAP 3 mins
3 Power cleans (135/95)
6 Push-ups
9 Air Squats

Rest 1 minute between rounds

L3: RX
L2: 115/80
L1: 95/65

Saturday 11-12-16

Saturday 11-12-16
Strength:
5 sets
A1) 4 Deadlifts at 80% OR heaviest load from last week
A2) 30 sec Hollow hold. Scale to hit full time without breaking.

Partner WOD:
Teams of 2 or 3
50 Box jump overs (24/20)
50 Bar-facing burpees
50 Front Squats (135/95)

Rest 5 mins and

repeat

Score is difference in times

L3: Written
L2: Step ups OKAY, 105/80
L1: Step ups OKAY, Regular Burpees, 75/55

Thursday 11-10-16

Strength:
6 Rounds
4 Seated DB Strict Press
3 Strict HEAVY Chinups

WOD:
AMRAP 12 mins
50meters  DB/KB Farmer’s carry
6 Burpee box overs
12 UB Wallballs (20/14)
Penalty for setting down farmers carry is doubling the burpees and WB for that round.

L3: 70/53 in each hand
L2: 53/35 in each hand, Step ups OKAY, WB not UB
L1: 35/26, Step ups OKAY, 9’/8’ WB (14/10)

Wednesday 11-9-16

Strength:
7 sets of 3 position squat clean (Hi, Hang, Floor)
then…
6 mins to find a heavy 3 rep Thruster

WOD:
10 min AMRAP
5 Thrusters 135/95
20 Double unders (UB)

L3: Written
L2: 115/85, 60 SU
L1: 75/55, 40 SU

Tuesday 11-8-16

Strength:
14 mins to find heavy Strict Press + 2 Push Press complex

WOD:
21-15-9
Knees to Elbows
American KBS (70/53)
Box Jumps (24/20)

3-2-1
Rope climbs between sets

L3: Written
L2: Hanging Knee Raise, 53/35, 1 Rope climb per round
L1: V-ups/Sit ups, 44/26, Rope climb progressions

Monday 11-7-16

Strength:
10-8-6-6-6 Back Squats
8 Supermans between sets

WOD:
35-20-15
DB Snatches (40/30)
Cal Row

L3: Written
L2: 30/20
L1: 25/15

Sunday 11-6-16

Strength:
EMOTM for 14 mins
Even: 5-8 Ring Dips
Odd: Double unders

Note: Use the first minute to establish goal for DUs. Work for 35 seconds to build goal number. Then hit that number every min for 6 more mins

WOD:
AMRAP 17:
10 Calorie Row
1 Rope Climb
1 Squat Snatch (155/105)

L1: 85/55
L2: 115/85
L3: Written

Saturday 11-5-16

Strength:
Tire flip practice
Then…
5 RFT:
4 Tire Flips
8 Over and back tire hops

Partner WOD
“Climb and Roll”
Roll a die
1 – 500m Row (One person working at a time)
2 – 400m Run followed by 20 air squats (Together)
3 – 30 OH Barbell Lunges (45/35)
4 – Give out 10 burpees to another team
5 – 50 KBS
6 – 50 Push-ups

Teams of 2 or 3
20 mins to complete as many assignments as you can.
You earn another 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
*Can split up KBS and Push ups between partners

Friday 11-4-16

Strength:
5 sets of
5 Deadlifts
10 Zombie Situps

WOD:
5 RFT
5 Squat Snatch (75/45)
30-second chin-over-bar hold (UB)
5 Squat Snatch (75/45)
60-second plank hold (UB)

L3: Written
L2: 65/45, Broken holds OKAY
L1: 45/33, Flexed ring row hold

Thursday 11-3-16

Strength:
4 min Tabata:
Handstand holds
then…
4 min Tabata:
Plank holds or FLR

WOD:
2 mins ME Back Squats (155/105)
Rest 2 mins
AMRAP 7 mins
3 C2B Pullups
5 Burpees
7 Air Squats

L3: 135/85, Pull ups
L2: 95/65, Banded Pull ups
L1: 75/45, Jumping Pull ups

Wednesday 11-2-16

Strength:
15 mins to find heavy Push Press triple

WOD:
5 rounds
12 K2E
15 DB Weighted step ups 40/30

L3: Written
L2: Hanging Knee Raise, 30/20
L1: V-ups, 15/10

Tuesday 11-1-16

Strength:
7×3 Position Squat Clean (Floor, Hang, Hi).

WOD:
“Slate Day”
21-15-9
Wallballs
Burpees

Rest 5 mins

4 RFT
Run 200m
5 Push Press (155/105)
10 Box Step ups

L3: 115/85
L2: 95/65
L1: 75/55