Thursday 1/1/15

In teams of 2

5 min amrap

Partners alternate

10 shoulder to oh(95/65)

5 burpees

-2 min rest-

10 min amrap

30 partner wall ball passes

200 meter run

-5 min rest-

"Helen"

Alternate 1 partner completes 1 round of Helen, then rests while the other partner completes 1 round. Continue until both have completed 3 rounds. 

20 min cap

Wednesday 12/31/14

1.

10 minutes to establish max height box jump

2.

"Tommy V"

For time:

21 thrusters (115/85)

12 rope cimbs

15 thrusters (115/85)

9 rope climbs

9 thrusters (115/85)

6 rope climbs

Tuesday 12/30/14

1) 

15 mins

5X1 Snatch up to 80-85%

2) 

15 mins

5X1 Clean & Jerk up to 80%

3)

5 mins to get as far as possible through

10-9-8-7-6-5-4-3-2-1

KB swings(russian)

burpees

*If you complete, record time. If you do not, record how far you got*

Monday 12/29/14

1.

10 min amrap

6 squat cleans (115/85)

12 pullups

24 double unders

2.

2 min amrap

Wall Ball Shots

Friday 12/26/14

1.

15 front squats(155/105)

100 double unders

12 front squats (155/105)

100 double unders

9 front squats 

100 double unders

6 front squats 

2.

10 min emom

7 burpees

12/24/14

Looking forward to this little peice of Christmas with my CFP gang. Not a lot of coaching tomorrow, just a lot of work getting done. 

5 min to complete 

"Grace"

30 clean and jerks (@135/95)

-2  min rest-

5 min to complete

15 rope climbs

100 air squats

( break it up anyway you want)

-2 min rest-

For time

"JT"

21-15-9

Hspu

Ring dips

Push ups

Tuesday 12/23/14

1.

(40 min time cap)

“Kelly”

5 rounds for time of:

400 meter run

30 box jumps(24/20)

30 wall-ball shots, (20/16)

Monday 12/22/14

1.

100 hollow rocks for time

2.

8 rounds for time

15 Jumping alternating lunges

20 Push-ups

25 yard Shuttle sprint 

(5 x 5 yards)

rest 1 min between rounds

Friday 12/19/14

1.

30 muscle ups for time

2.

“Annie”

50-40-30-20-10

double unders

sit ups         

Less than 3 weeks after hip replacement, David is back in the saddle.  

Thursday 12/18/14

1.

5 rounds

:30 max Wall ball shots

:30 rest

-rest 3 min-

5 rounds

:30 amrap hang power snatch(95/135)

:30 rest

-Rest 3 min-

3 rounds for time

30 wall ball shots

10 Hang power snatch(95/135)

*this wod has 3 scores…wallball reps, snatch reps, and time on wod)

2.

Mobilize

legs, back , shoulders

Wednesday 12/17/14

1.

Push press

6x10

2.

10 min amrap

10 double unders

7 box jumps

5 hang squat cleans (95/135)

Tuesday 12/16/14

1.

Back squats

5x5 @ 80%

2.

7 min amrap

Burpees jump to a 6 inch targets

Monday 12/15/14

1.

400m run

4 rounds of

Strict Pull Ups – 10 reps

Ring Dips – 10 reps

Push Ups – 10 burpees

400m run

2. 

5 rope climbs for time

NO 6 PM CLASS. SEE YOU ALL AT THE CHRISTMAS PARTY!!!

Friday 12/12/14

1.

Front squats 

Establish 3 rep max 

2.

21-15-9-15-21

Power Cleans, 135/95

Push ups

30 DU After each round

Thursday 12/11/14

1.

Deadlift

5x10

2.

21-15-9

Turkish Get-ups, alternating arms

Sots press(15-45)

Wednesday 12/10/14

1.

12 min amrap

5 sit ups

7 good mornings(35-65)

9 Burpees

- rest 5 mins-

2.

1000 meter row for time

Tuesday 12/9/14

1.

4 rounds 

200 meter sprint(50 meter shuttles)

2 min rest

2.

30 Back Squats for time @ bodyweight

Monday 12/8/14

1.

10 min emom 

5 squat cleans(@75%)

2.

3 min amrap db ground to overhead(25/45)

1 min rest

3 min amrap Barbell ground to overhead(135/185)

1 min rest

3 min amrap hollow rocks

All the gifts are taken care of!! Yall are awesome!! 

Hope to see everyone Dec 15th@ 6:30pm

Friday 12/5/14

1.

10 min emom

3 squat snatches@ 75%

2.

10 rounds

100 meter sprint 

8 push ups

1 forward roll

Thursday 12/4/14

1.

Push jerk(power) 5x3

2.

5 rope climbs 

100meter walking lunge

30 dips

100meter walking lunge

5 muscleups

Wednesday 12/3/14

1.

For time:

3minute handstand hold(on wall)

50 squats

30 hang power cleans(95/135)

50 situps

30 burpee box jumps

2.

handstand walk practice

attempt 50 meters 

or 

100 head/shoulder touches

Tuesday 12/2/14

1.

Pause back squats (pause for 3 seconds at the bottom)

5x3

2.

20 min amrap 

5 Handstand Pushups

10 L Pullups 

15 Lunges

Did you get out on Black Friday?

Monday 12/1/14

1.

7 rounds for time of:

10 sumo deadlift high pulls (95/65)

10 Ring dips

2.

Sumo Deadlift

5x3

Friday 11/28/14

1.

“filthy fifty”

50 Box jump, 24 inch box

50 Jumping pullups 

50 Kettlebell swings

50 Walking Lunge steps

50 Knees to elbows 

50 Push press, 45 pounds

50 Back extensions 

50 Wall ball shots

50 Burpees

50 Double unders

2.

work on weakness

11/27/14

Closed 

HAPPY THANKSGIVING

Wednesday 11/26/14

1.
2 min amrap front squats 205/135
2 min rest
2 min front squat 185/115
2 min rest
2 min amrap front squats 135/95

*rest exactly 7 mins

2.
3 rounds for time
5 hang power snatch (135/95)
15 box jumps (30/24) 

Tuesday 11/25/14

1. "Angie"

For time:

100 Pullups

100 Pushups

100 Situps

100 Squats

(scale accordingly) 

2.

mobility

shoulders , legs

Monday 11/24/14

1.

For time: 

30 Ring dips

115 pound Squat clean, 30 reps

30 Ring dips

2.

Push Press

5x3

Friday 11/21/14

1.For time

50 hollow rocks

each time you rest complete 5 wall ball shots

2.

3 Rounds of:

50 DU

40 Plate OH Walking Lunge (45/25)

30 medball cleans

Thursday 11/20/14

1.

10 min emom

3 Hang Power clean (135/225)

2.

4 minutes of clean and jerks, (135/95) 

4 minutes of rowing(cals)

4 minutes of burpees

Wednesday 11/19/14

1.

Deadlift

7x5

2.

“Fran”

21-15-9

Thrusters (65/95)

pull ups

Tuesday 11/18/14

1.

teams of 3

15 min amrap

7 box jump overs

7 power snatch

7 hollow rocks

2.

accumulate 8 minutes in a plank (on hands or elbows)

Monday 11/17/14

1.

Overhead Squat 7x5 (no rack)

2.

Back Squat 7x5(no rack)

3.

1500 meter row

Friday 11/14/14

1.

Teams of 4

(work can be divided any way as long as it

is completed in order. 2 athletes working at a time)

100 thrusters (25,45)

200 Pull ups

300 Goblet Squats 

400 medball Sit ups

Thursday 11/13/14

1.

Back squat

20 rep max

(10 minute cap) 

2.

20 min amrap

10 triple unders 

15 kb swings

20 walking lunges

Wednesday 11/12/14

1.

21-15-9

Hang power snatch(75/115) 

toes to bar

2.

2 min amrap 

wall ball shots

Tuesday 11/11/14

1.

7 min amrap

handstand push up

-5 min rest

2.

5 rounds

3 strict pull ups

5 kipping pull ups

7 deadlifts(185/225)

Monday 11/10/14

1.

2 min amrap

double unders

2 min rest

2 min amrap burpee pull ups

2. 

“Rahoi”

12 min amrap

12 box jumps

6 thrusters(65/95)

6 bar facing burpees

Friday 11/7/14

1.

“Karen”

150 wallball shots for time

2.

5 sets

5 barbell shrugs HEAVY

(Bring straps if you have them and load it up)

3.

Shoulder mobilization

Thursday 11/6/14

1.

Shoulder Press 

20 rep max

2.

5 rounds

5 forward rolls 

25 air squats

3.

3 sets

max rep ring dips

Wednesday 11/5/14

1.

5 hill sprints holding 25/45lb plate.

5 hill sprints without plate 

*rest is the walk down*

2.

Teams of 2

15 min amrap

10 kb swings

10 push ups

(one partner completes the couplet and then rests while the other partner works)

Tuesday 11/4/14

1.

Sumo Deadlift 

3 rep max

(15 min cap)

2.

25 hspu

50 medball situps 

800 meter run

75push press(75lb) 

150 double unders

Are you guys going "No shave November"? ... Ladies?

Monday 11/3/14

1.

Cone Drills

2.

5 min amrap 

5 burpees

1 rope climb

2 min rest

7 min amrap 

7 DB thrusters 

5 toes to bar

Friday 10/31/14

Be afraid, be very afraid! Wear a Halloween Costume!(if you have one) 

Thursday 10/30/14

1. CrossFit Total

(50min to complete, come early if you need more time to warm up)

2. Last 10 minutes

Death by Pull-up(time cap at 10min)

Wednesday 10/29/14

1. 

Hang Snatch 

5x3@70%

2. 

21-15-9 

Wall Balls 

Power Cleans(65/95)

3. 

Mobility Legs, Lower Back

Tuesday 10/28/14

Track Day

Meet at the old Pickens Middle School track

1. 5 minutes to establish max distance Handstand Walk or Shoulder touches

2. Agilities

3. 4x100m Sprint

4. “Griff”

Run 800m

Run 400m backwards

Run 800m

Run 400m backwards

Monday 10/27/14

1. “Grannie” 

50-40-30-20-10 

Double Unders 

Situps

After each round complete 6 Clean & Jerks(95/135)

2. Front Squat

(3 count pause at bottom) 5x3@70%

Friday 10/24/14

1. 10 Tire Flips

2. 

3 rounds 

Run 400m

15 Overhead Squats(95/135)

15 Deadlifts (155/225)

Thursday 10/23/14

1. Mobility- Shoulder, Legs

2. Muscle-up Practice

10 minimum or equivalent

3. Teams of 2 in Relay Style

Sprint 20 yards

5 Burpees

Sprint 40 yards

10 Burpees

Sprint 60 yards

15 Burpees

Sprint 80 yards

20 Burpees

Sprint 100 yards

25 Burpees

Wednesday 10/22/14

1. 15min to establish 

1RM Front Squat

2. 

3 rounds

2 Front Squats/4 Back Squats @75% of Front Squat Max 

(10min to complete, these are done back-to-back)

3. 

10-9-8-7-6-5-4-3-2-1

Box Jump Over 

KB Snatch

Tuesday 10/21/14

1. “Helen”

3 rounds

Run 400m

21 KB Swings

12 Pull-ups

2. 2min after the last finisher for “Helen”

15min to establish 1RM Split Jerk from the rack