Tuesday 8-22-2017

Strength
Press
4×8 @70%
WOD
3 Rounds
30 Wall Balls
15 T2B

Monday 8-21-2017

Strength
Snatch
Every 90 Seconds x 15 minutes
3 reps @65-70%
WOD
For Time:
1000m Row
50 KB Snatches
100 Air Squats
25 KB Snatches

Sunday 8-20-2017

Strength
Front Squats
EMOM x 5 minutes
5 reps @70%
Last minute is max reps
WOD
12min AMRAP
100m Run
10 Hang Power Clean 135/95
100m run
10 Shoulder to Overhead

Friday 8-18-2017

Strength
Snatch
EMOM x 10 min
1 Power Snatch + 2 OHS
WOD
“Nicole”
20min AMRAP
Run 400m
Max pull-ups

Thursday 8-17-2017

Strength
4 rounds(nft)
5 strict hspu
10 straight bar curls
20 pistols
WOD
14.3
Men
Complete as many reps as possible in 8 minutes of:
135-lb. deadlifts, 10 reps
15 box jumps, 24-inch
185-lb. deadlifts, 15 reps
15 box jumps, 24-inch
225-lb. deadlifts, 20 reps
15 box jumps, 24-inch
275-lb. deadlifts, 25 reps
15 box jumps, 24-inch
315-lb. deadlifts, 30 reps
15 box jumps, 24-inch
365-lb. deadlifts, 35 reps
15 box jumps, 24-inch

Women
Complete as many reps as possible in 8 minutes of:
95-lb. deadlifts, 10 reps
15 box jumps, 20-inch
135-lb. deadlifts, 15 reps
15 box jumps, 20-inch
155-lb. deadlifts, 20 reps
15 box jumps, 20-inch
185-lb. deadlifts, 25 reps
15 box jumps, 20-inch
205-lb. deadlifts, 30 reps
15 box jumps, 20-inch
225-lb. deadlifts, 35 reps
15 box jumps, 20-inch

Wednesday 8-16-2017

Strength
Back Squat
EMOM x 8 minutes
3 reps @80%
WOD
10min AMRAP
8 Burpees
8 TTB

Tuesday 8-15-2017

Strength
Jerk
6×2 @75-80%
WOD
5 Rounds
1 minute KB swings
1 minute Row
1 minute OHS 95/65
1 minute rest

Monday 8-14-2017

Strength
Clean
1 Clean + 2 Front Squats
EMOM x 10min @75%
WOD
For Time:
50 Wallballs 20/14lbs
50 Calorie Row
50 Hang Power Snatch 75/55lbs

Friday 8-11-17

Strength
Snatch
EMOM x 15 minutes
1 snatch
WOD
17.5 or HEAVY 17.5 (CrossFit Games Event)
10 rounds:
9 thrusters
35 double-unders
M 95 lb. F 65 lb.
M 125 lb. F 85 lb.
Time cap: 12 minutes

Thursday 8-10-2017

Strength
4 Rounds (NFT)
2-3 Rope Climbs
12 Seated DB Presses
15-20 GHDSU
WOD
With a Running Clock in 19 minutes
Tabata Row
Tabata Air Squats
Tabata Push-Ups
Tabata KB Swings 53/35
1 minute Rest between each Tabata

Wednesday 8-9-2017

Strength
Front Squat
4×8@60-65%
WOD
For Time
Row 500m
50 pull ups
Row 500m

Tuesday 8-8-2017

Strength
Push Press
EMOM x 6
3 reps @75-80%
WOD
10 minute Amrap
5 wall balls 20/14 10/9′
5 Box jump overs 24/20″
10 wall balls
10 box jump overs
15 wall balls
15 box jump overs
20 wall balls
20 box jump overs
ect.

Monday 8-7-2017

Strength
Deadlift
Emom x 8 minutes
5 reps @70%
WOD
Run 1 Mile
Rest 2 min
3 minutes max hang power cleans 115/80

Sunday 8-6-2017

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

Saturday 8-5-17

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

Friday 8-4-17

Strength
Clean
2 Power Cleans + 1 Jerk

Metcon
21-15-9-15-21
Row
Wall Balls

Thursday 8-3-17

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

Wednesday 8-2-17

Strength
Press
5×5 @75%
1xME

Metcon
Open workout 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., 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.

Tuesday 8-1-17

Strength
Front Squat
1RM

Metcon
12min AMRAP
10 Pull ups
10 Push Press 135/95
200m Run

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

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