Week of 7/31-8/6

Monday
Strength
Snatch
Every 90 Seconds x 8
1 High Hang + 1 Hang + 1 Snatch
Metcon
For Time:
30 Cal Row
30 Box Jump Overs (24/20″)
30 Hang Power Cleans (95/65)
30 TTB
30 Hang Power Clean (95/65)
30 Box Jump Overs (24/20″)
30 Cal Row

Tuesday
Strength
Front Squat
1RM
Metcon
12min AMRAP
10 Pull ups
10 Push Press 135/95
200m Run

Wednesday
Strength
Press
5×5 @75%
1xME
Metcon
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., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
Men clean 185 lb.
Women clean 125 lb.

Thursday
Strength
Gymnastics
5 Rounds (NFT)
5 Strict Pullups (weight as needed)
10 Dumbbell Snatches
15 GHDSU
Metcon
5 Rounds
20 overhead walking lunges
10 burpees

Friday
Strength
Clean
2 Power Cleans + 1 Jerk
Metcon
21-15-9-15-21
Row
Wall Balls

Saturday
PAINSTORM XXIV
(partner or individual)
For Time
100 meter Run
50 Burpees
200 meter Run
100 Push-Ups
300 meter Run
150 Lunges
400 meter Run
200 Air Squats
300 meter Run
150 Lunges
200 meter Run
100 Push-Ups
100 meter Run
50 Burpees

Sunday
Strength
Back Squat
4×8 @65-70%
WOD
3 Rounds
400m run
21 kb swings
15 box jumps
9 T2B

Monday 7-31-2017

Strength
Snatch
Every 90 Seconds x 8
1 High Hang Snatch + 1 Hang Snatch + 1 Snatch
WOD
For Time:
30 Cal Row
30 Box Jump Overs (24/20″)
30 Hang Power Cleans (95/65)
30 Ring Dips
30 Hang Power Clean (95/65)
30 Box Jump Overs (24/20″)
30 Cal Row

Sunday 7-30-17

Strength
EMOM x 5 minutes
5 Front Squats @75-80%
Metcon
4 Rounds
20 Slam Balls
15 SDHP 75/55
10 T2B

Saturday 7-29-17

WOD
In teams of two, alternating full rounds, complete as many rounds and reps as possible in 28 minutes of:
20/15 Calorie Row
20 Kettlebell Swings

Friday 7-28-17

Strength
EMOM x 10min
1 High Pull + 1 Power Snatch + 1 Snatch
Metcon
30 Front Squats 135/95
20 pull ups
20 FS
20 Pull ups
10 FS
20 Pull ups

Thursday 7-27-17

Skills
4 Rounds not for time
3 Rope Climbs
10 Tire Flips
Metcon
AMRAPx 12min
100m Run
30 DU
100m Run
15 Burpees

Wednesday 7-26-17

Strength
Back Squat
6×1@90%
1xME
Metcon
Event 5 of the first CrossFit Games
3 rounds for time of:
30 Wall-ball Shots (20/14 lb.)
30 Squat Snatches (75/45 lb.)

Tuesday 2-25-17

Strength
Clean
1RM
Metcon
The First CrossFit Regional Event
Run 1k
30 HSPU
Row 1k

Week of 7/24-7/30

Monday
Strength
Press
5×8
@70%
Metcon
Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts (155lbs / 70kg)
12 Push-ups
15 Box jumps (24″)

Tuesday
Strength
Clean
1RM
Metcon
The First CrossFit Regional Event
Run 1k
30 HSPU
Row 1k

Wednesday
Strength
Back Squat
6×1@90%
1xME
Metcon
Event 5 of the first CrossFit Games
3 rounds for time of:
30 Wall-ball Shots (20/14 lb.)
30 Squat Snatches (75/45 lb.)

Thursday
Skills
4 Rounds not for time
3 Rope Climbs
10 Tire Flips
Metcon
AMRAPx 12min
100m Run
30 DU
100m Run
15 Burpees

Friday
Strength
EMOM x 10min
1 High Pull + 1 Power Snatch + 1 Snatch
Metcon
30 Front Squats 135/95
20 pull ups
20 FS
20 Pull ups
10 FS
20 Pull ups

Saturday
WOD
In teams of two, alternating full rounds, complete as many rounds and reps as possible in 28 minutes of:
20/15 Calorie Row
20 Kettlebell Swings

Sunday
Strength
EMOM x 5 minutes
5 Front Squats @75-80%
Metcon
4 Rounds
20 Slam Balls
15 SDHP 75/55
10 T2B

Monday 7-24-17

The CrossFit Games will begin this week. Therefore, we will be doing 1 workout from the very first CrossFit Games Open (2011), Regionals (2011), and Games (2009).

Strength
Press
5×8@70%
WOD
2011 CrossFit Games Open Event 2:
Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts (155 / 100lbs)
12 Push-ups
15 Box jumps (24″/20″)

Sunday 7-23-17

Strength
Front Squat
4×8
@65-70%

Metcon
4 Rounds
200m farmers carry
200m run

Saturday 7-22-17

Metcon
Lumberjack 20
20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24″)
Run 400m
20 DB Squat Cleans

Friday 7-21-17

Strength
Clean
EMOM x10min
3 Power Cleans @70%

Metcon
Complete as many rounds and reps as possible in 8 minutes of:
250 Meter Row
10 Dumbbell Thrusters

Thursday 7-20-17

Strength
Gymnastics
EMOMx 12min
Odd: Max HSPU/shoulder touches/hold
Even: 10 Ring Rows

Metcon
10 Rounds
5 T2B
6 KB Swings 70/53
7 Burpees

Wednesday 7-19-17

Strength
Back Squat
5×2@85%
1xME

Metcon
5 RFT:
10 Power Snatches (95/65)
10 Box Jump Overs (24/20″)

Tuesday 7-18-17

Strength
Snatch
EMOM x 8min
1 Snatch+ 2 OHS @70+%

Metcon
For Time:
100 Double Unders
50 Pull-ups
25 OHS 115/80

Week of 7/17-7/23

Monday
Strength
Jerk
20 min
1RM
Metcon
“Optimus Prime”
AMRAP 7: Wallballs (20/14)
*EOTM: 5 Deadlifts (225/155)

Tuesday
Strength
Snatch
EMOM x 8min
1 Snatch+ 2 OHS @70+%
Metcon
For Time:
100 Double Unders
50 Pull-ups
25 OHS 115/80

Wednesday
Strength
Back Squat
5×2@85%
1xME
Metcon
5 RFT:
10 Power Snatches (95/65)
10 Box Jump Overs (24/20″)

Thursday
Strength
Gymnastics
EMOMx 12min
Odd: Max HSPU/shoulder touches/hold
Even: 10 Ring Rows
Metcon
10 Rounds
5 T2B
6 KB Swings 70/53
7 Burpees

Friday
Strength
Clean
EMOM x10min
3 Power Cleans @70%
Metcon
Complete as many rounds and reps as possible in 8 minutes of:
250 Meter Row
10 Dumbbell Thrusters

Saturday
Metcon
Lumberjack 20
20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24″)
Run 400m
20 DB Squat Cleans

Sunday
Strength
Front Squat
4×8
@65-70%
Metcon
4 Rounds
200m farmers carry
200m run

Monday 7-17-17

Strength
Jerk
20 minutes for a new
1RM

WOD
“Optimus Prime”
7 minute AMRAP
Wallballs (20/14)
EMOM
5 Deadlifts (225/155)
-Begin the workout with wall balls

Sunday 7-16-17

Strength
Front Squats
Emom x6 min
3 FS @80%
Last minute is max reps

Metcon
Four rounds for time of:
10 Toes to Bar
20 Wall Ball Shots
40 Double-Unders

Friday 7-14-17

Strength
Snatch Ladder
Emom 1 Snatch
Increasing weight
15min Max

Metcon
For Time:
50 Cal row
40 OHS 95/65
30 pull ups
20 bar facing burpees

Thursday 7-13-17

Strength
5 Rounds (not for time)
2 Rope Climbs
10 T2B

Metcon
3 Rounds
15 power clean 115/80
30 DU
15 S2O
30 DU

Wednesday 7-12-17

Wednesday
Strength
Push Press
6×3
Increasing weight

Metcon
5 Rounds
400m Run
15 Deadlifts
225/155
20min Cap

Tuesday 7-11-17

Strength
Back Squat
4×3 @80%
1xME

Metcon
JT
21-15-9 reps, for time
Handstand push-ups
Ring dips
Push-ups

Week of 7/10-7/16

Monday
Strength
Hang Clean
EMOM for 8min
3 HC @70%
Metcon
Against a 2min running clock:
12 KB Swings 53/35
9 Goblet Squats
6 Burpees
Max Pull-ups
Rest 1min
X5 Rounds

Tuesday
Strength
Back Squat
4×3 @80%
1xME
Metcon
JT
21-15-9 reps, for time
Handstand push-ups
Ring dips
Push-ups

Wednesday
Strength
Push Press
6×3
Increasing weight
Metcon
5 Rounds
400m Run
15 Deadlifts
225/155
20min Cap

Thursday
Strength
5 Rounds (not for time)
2 Rope Climbs
10 T2B
Metcon
3 Rounds
15 power clean 115/80
30 DU
15 S2O
30 DU

Friday
Strength
Snatch Ladder
Emom 1 Snatch
Increasing weight
15min Max
Metcon
For Time:
50 Cal row
40 OHS 95/65
30 pull ups
20 bar facing burpees

Saturday
Partners
30 RFT
(alternating)
5 HPC 135/95
3 FS
1 Jerk

Sunday
Strength
Front Squats
Emom x6 min
3 FS @80%
Last minute is max reps
Metcon
Four rounds for time of:
10 Toes to Bar
20 Wall Ball Shots
40 Double-Unders

Monday 7-10-17

Strength:
EMOM for 8 minutes
3 Hang Squat Cleans @70%

WOD:
Against a 2 minute running clock:
12 KB Swings 53/35
9 Goblet Squats
6 Burpees
Max Pull-ups
Rest 1 minute
X 5 Rounds

Sunday 7-9-17

Strength:
EMOM x 6 of Front Squats
5 Reps @75%

WOD:
AMRAP for 10 mins
10 Alternating DB Snatches
20 Push-Ups

 

Saturday 7-8-17

Partner WOD
“Kelly”
5 Rounds
400m Run
30 Box Jumps 24/20
30 Wall Balls 20/14 10’/9’
-or-
Solo WOD
“Kelly”
5 Rounds
400m Run
30 Box Jumps 24/20
30 Wall Balls 20/14 10’/9’

Friday 7-7-17

Strength:
Five sets of:
3-Position Clean (high hang, hang, then 2″ Below the Knee – pause 2 seconds in each position before you clean the weight)

WOD:
AMRAP for 9 mins
6 Ground to Overhead (135/95 lbs)
12 Toes to Bar

L1: 95/65, V-ups ok
L2: 115/80, HKR ok
L3: Written

Thursday 7-6-17

Strength:
Gymnastics
5 sets not for time:
10 Ring Dips
10 GHDSU

WOD:
5 Sets for Time
16 DB Push Press
8 Strict Pull-Ups
Rest 60 seconds