TUESDAY

TUESDAY MORNING: E+C

Weightlifting

Hang Snatch (3-3-2-2-1-1-1-1)

WOD

Metcon (4 Rounds for reps)

EACH ROUND FOR TOTAL REPS:

2min AMRAP:
10 Wall Balls (10/7.5)
10  Pull Ups

Rest 1 minute

3min Amrap
20 Wall Balls
20 Push Ups

Rest 1 minute

4min AMRAP
30 Wall Balls
30 Squats

Rest 1 minute

5min AMRAP
40 Wall Balls
40 Sit Ups

MONDAY

MONDAY MORNING: M+I

Skills and Drills

Romanian Deadlift
5x5rep @75% of 1RM Deadlift

Hand Stand Walks 5x20meters
OR Scaled:
Handstand Wall Hold 5x60sec

Romanian Deadlift (5x5rep @75% of 1RM Deadlift)

Perform a Deadlift focusing on using minimum bending from the knees. While keeping the arch in ones back.

WOD

Metcon (Time)

5 Rounds for Time: (15min Cap)
8 KB Front Squat L Hand (24/16)
8 KB Front Squat R Hand
8 C2B
4 Wall Climbs

MONDAY AFTERNOON: E+C Weightlifting Overhead Squat (5-5-3-3-1-1-1) WOD Metcon (Time) For Time: (20min Cap) 5-10-15-20 Shuffle Burpees (Minimum 4steps) Lunges (L+R) Shoulders 2 Overhead (50/35 // 40/27)

FRIDAY

FRIDAY MORNING: E+C

Weightlifting

Behind the Head Split Jerk
(Every 120s for 10 Rounds: 1 on Left+1 on Right)

WOD

Metcon (Time)

4 ROUNDS FOR TIME:
15 Split Clean (40/30 // 35/25)
12 Strict Pull Ups
8 Box Jumps (30/24 // 24/20)

07/01 TUESDAY

TUESDAY MORNING: M+I

Skills and Drills

Metcon (Time)

Every 150s
MB 100m Hill Sprints (10/7.5)
5 Rounds

Skills and Drills

5 SETS
5 Romanian Deadlift (@70% of 1RM DL)

Romanian Deadlift 

Perform a Deadlift focusing on using minimum bending from the knees. While keeping the arch in ones back.

Deadlift (Use to Find 70% 1RM for ROM DL)

WOD

Metcon (2 Rounds for reps)

TABATA 1:

Dips

Pull ups

Alternate for 4 rounds

(Take minimum Reps of total reps added for both exercises for each Round)

Then Rest 4min

TABATA 2:

Push ups

Sit ups

Alternate for 4 rounds

(Take minimum Reps of total reps added for both exercises for each Round)

TUESDAY AFTERNOON: E+C

Weightlifting

Clean and Jerk (5-5-3-3-1-1-1)

WOD

Metcon (Time)

FOR TIME: (22min CAP)
3-6-9-12-15
Burpee Box Jumps (24/20)
Waist 2 Bar Pull Ups // Chest2Bar

BUY OUT:
40 DU
20 Bar OHS (20/24)
40 DU

26/12 THURSDAY MORNING / AFTERNOON WOD

THURSDAY MORNING: E+C

Weightlifting

Power Clean (15min Cap)
5-5-3-3-1-1-1

Power Clean (Best 5 rep Weight)

Power Clean (Best 3 rep Weight)

Power Clean (Best 1 rep Weight)

WOD

Metcon (AMRAP - Reps)

17MIN AMRAP:
10 SDLHP (50/35 //  40/25)
20 DU
5 HSPU

then

8MIN AMRAP:
12 K2E
23 Air Squats

THURSDAY AFTERNOON: M+I

NOTE: tHERE WILL ONLY BE 4:30 AND 5:30PM CLASS TONIGHT.
(6:30PM HAS BEEN CANCELLED)

Weightlifting

Behind The Neck Jerk (5x 5 Reps @85% 1RM BTNJ)

WOD

Metcon (Time)

"CHIPPER" (40min Cap)
100 DU
90 Sit Ups
80 Air Squats
70 C2B
60 Wall Balls (10/15)
50 DU
40 T2B
30 Push Ups
20 Burpees
10 Rope Climbs

"Helen - Google Auto Awesome Movie"

23/12 MONDAY MORNING

MONDAY MORNING: E+C

Weightlifting

Shoulder Press (12MIN TO FIND 2RM)

WOD

Metcon (Time)

BUY IN:
10 Rope Climb
then
5 ROUNDS
10 Deadlifts (70/40 // 60/28)
10 Front Squats
10 DU
then
BUY OUT:
10 Rope Climbs

"CoCo-V Coconut Water, best natural based recovery drink. Click on the video above to learn more. Now Available at the Box, get it in singles, 6 packs or 24 pack. While stock last!"

THURSDAY MORNING: E+C

THURSDAY MORNING: E+C

Weightlifting

Bench Press (Elbows In Position)
5-5-3-3-1-1-1

Bench Press (5 Rep Max)

Bench Press (3 Rep Max)

Bench Press (1 Rep Max)

WOD

Metcon (Time)

Team Modified Deadly Marrison 30min AMRAP
10-20-30-40-50-60-70 ect.
Wall-Ball Shots, (10/7.5)
Front Rack Lunges (40/25)
Pull Ups

WEDNESDAY MORNING: M+I

WEDNESDAY MORNING: M+I

Skills and Drills

2 SETS:
5 Reps Over Grip Pull Ups
2 HSPU (Use Plates to Find your level)

then

2 SETS:
5 Reps Under Grip Pull Ups
2 HSPU (Use Plates to Find your level)

then

2 SETS:
5 Reps Parallel hand grip Pull Ups
2 HSPU (Use Plates to Find your level)

WOD

Metcon (4 Rounds for reps)

TABATA
8 Sets of 20sec Work / 10sec Rest of each of the movement:
-Push Ups
Rest 1 Minute

then

-Sit Ups
Rest 1 Minute

then

-Box Jumps (24/20)
Rest 1 Minute

then

-Toes to Bar

Your score for Each Exercise is the lowest amount of reps completed in the 8 Sets done

TUESDAY MORNING: E+C

TUESDAY MORNING: E+C

Weightlifting

Overhead Squat (12MIN TO FIND 1RM)

WOD

Metcon (Time)

3 ROUNDS FOR TIME: (17min Cap)
30 Air Squats
6 Clean and Jerks (70/40 // 60/30)
4 Front Squats (70/40 // 60/30)
2 Muscle Ups // 2 Rounds 3 Pull Ups+ 6 Push Ups (Knee+Thigh off Floor)

Metcon (Time)

3KM RUN // 2KM RUN
(3 // 2 Laps Around Center Gates)

11/12 THURSDAY MORNING:

THURSDAY MORNING: M+I

Skills and Drills

then

Skills and Drills

then

WOD

RX: (60/40)

Elizabeth (Time)

21-15-9
Clean, 135# / 95#
Ring Dips

-Prevention is the best solution, Injuries<Stretch-

WEDNESDAY MORNING:

WEDNESDAY MORNING: E+C

Weightlifting

Hang Snatch (Find 3RM Hang Stnatch in 12min)

WOD

Metcon (Time)

"2012 Regionals Individual Event 4 Broken into 4 Rounds"

FOR TIME: (25min Cap)
25 Pull Ups // 1 Elastic Pull Ups
100 KB Swings (24/16 // 20/12)
25 DU // 100 Singles
25 OHS (40/30 // 30/20)

"The wall climber never stood a chance"

THURSDAY MORNING

THURSDAY MORNING

Warm-up

The CrossFit Warm-up

3 rounds of 10-15 reps of: 
Samson Stretch (15-30 seconds)
Overhead Squat with PVC 
Sit-ups 
Back-extensions 
Pull-ups 
Dips

-Each Overhead Squat Bring Hands Closer together
-Replace the Back-Ext:
Handstand Walk/Hold (30-45 seconds)

Metcon

Metcon (5 Rounds for time)

Every 5 Minutes For Time:
8 Clean and Jerk (85/55 // 65/30)
12 Chest to Bar / Pull Ups (Both RX)
5 Wall Climbs (Both RX)
15 K2E // 30 Situps

Snatch TGO (12MIN TO FIND 5RM Snatch TGO)

Snatch from Floor and Repeat Reps without dropping the bar or releasing your hands.

26/11 TUESDAY

TUESDAY MORNING: E+C

Warm-up

Metcon

Metcon (AMRAP - Rounds and Reps)

25 Round Surival Every 60seconds
1 Clean and Jerk (70/40 // 60/30)
2 Deadlift
2 Burpee over the Bar

If you fail to complete a round in the cut off till remaining time left:

then

AMRAP
10 DU
20 Air Squats
30 Push Ups Hands on 15kg Plates

Score will be rounds completed and total reps completed in the AMRAP

Weightlifting

Bear Complex (12min to Find 1RM)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

-Fran after effects with legless rope climbs-

20/11 WEDNESDAY MORNING:

20/11 WEDNESDAY MORNING:

Warm-up

Weightlifting

Overhead Squat (5-5-3-3-1-1-1)

Metcon

Metcon (AMRAP - Rounds and Reps)

Every Minute Death By:

1+1 Pull Ups

1+1 Box Jumps

20 Round Survival

(Score is Each Round Complete and Total Reps completed in current round before time ran out.)

If you fail continue with remaining Rounds: with Penalty:

5+1 Wall Balls per Round 10/7.5kg

-Another shopping spree at CFG before the WOD-

17/11 MONDAY MORNING:

17/11 MONDAY MORNING:

Weightlifting

Push Jerk (12MIN TO FIND AND PRACTICE 3RM)

Metcon

Metcon (Time)

FOR TIME: (30min Cap)

BUY IN:

800m Run

40 Box Jumps (24/20 // 30/24)

then

7 ROUNDS:

10 (Two For One // Wall Balls ) 10/7.5

15 Toes To Bar

then

100 Double Unders

40 Pistols // 40 KB Goblet Squats (24/16)

(1 Sec Penalty for every uncompleted repetition)

-2013-02-13 the day it all began-

12/11 TUESDAY

12/11 TUESDAY: MORNING BURNOUT

Warm-up

200m Run

then

3 Rounds:
5m Handstand Walks / HS Wall Hold
6 Bar OH Knee to Floor Lunges (20/15)
8 Bridge to Side2Side Bridge Presses

Weightlifting

Thruster (3-3-3-3-3-3-3)

Metcon

Metcon (Time)

FOR TIME: (22 minute Cap)

Buy In:
40 Toes to Bar

then

5 Rounds:
200m (25/20kg Run // 20/15kg Run )
10m Handstand Walk // 45s Unbroken Handstand Wall Hold

then

Buy Out:
40 Knees to Elbows

30/10 WEDNESDAY

30/10 WEDNESDAY

Metabolic Conditioning at its finest!

- We all love surprises! -

29/10 Tuesday

29/10 TUESDAY

Warm-up

Warm-up

Various arm Stretches and some Pull Ups

Metcon

Metcon (Time)

30min Limit

7 Minutes to Find Your:
1RM Weighted Pull Up

3 min Rest

Buy In:
10-15-20
Thrusters (20/15)
OHS (20/15)

SETUP AND COMPLETE 4 ROUNDS:
4/8/12/16 Squat Cleans
12 Strict Pull Ups
16 Push Ups

RX:
70/35
Ladies - 1E

RX+
80/40

Weighted Pull-ups 

28/10 MONDAY: 13.1 The Double Under Bar Chronicle

28/10 MONDAY

13.1 The Double Under Bar Chronicle

Warm-up

Warm-up

Inch Worms,
20 Push Ups
Bear Crawls,
10 Reverse Back Bridge
Sumo Walking Squats,
20 Mountain Climbers
200m Run

Metcon

Metcon (AMRAP - Reps)

17min AMRAP
40 DU (Total Reps 40)
30 Pull Ups (70)
30 DU (100)
30 Box Jumps (130)
20 DU (150)
30 C2B (180)
10 DU (190)

If time Remains
Setup and Complete
AMRAP Bear Complex (40/25)
RX+ (50/30)

Weightlifting

Hang Snatch (12min Find Your 1RM Hand Snatch)

25/10 FRIDAY

25/10 FRIDAY

You said Total and What???

Warm-up

Warm-up

1 Round: (10min Cap)
5 Back Squats (20/15)
10 Shoulder Press
15 Deadlift
20 Wall Balls (10/7.5)
15x3 Skips (So 45 in total)
10 Pulls Ups

Weightlifting

The CrossFit Total

Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)

You will be placed in pairs and will have  8 minutes to determine each lifts 1 rep max. Total time is 24 minutes.
Your scores are individually taken and the final score will be the total weight for all 3 lifts combined.

Back Squat 

Shoulder Press 

Deadlift 

Metcon

Metcon (Time)

Team of 2 15min AMRAP of:
150 Wall Ball (7.5/5.0)
270 Singles
30 Jumping Pull Ups

Resting Team Mate Must Hold a
20/15kg Bar Overhead for A to be able to perform hes/her reps