Wednesday 10/1/14

1. CrossFit Total

You have the entire class to complete. (20min per exercise)

October workouts brought to you by:

Coach Josh

Tuesday 9/30/14

1.

Push Press

5-5-5-5-5

2.

20 Min AMRAP Of:

3 Hang Squat Cleans 185/135

6 Strict Ring Dips 

9 Box Jumps 30/24

27 Double-Unders 

Monday 9/29/14

“Monday Mash Up” VOL.1

3 Rounds

35 med ball Sit Ups

5 Clean and Jerks 185/115

(10 Min time cap)

 

At 15:00

2 Rounds

50 Air Squats

40′ Handstand Walk(or 80 head/shoulder taps)

30 Pull Ups

20 Burpees

10 one arm kb/db snatch

(15 Min Time Cap)

 

At 35:00

For Time

80 Double Unders

40 Toes To Bar

20 Front Squats 185/115

Friday 9/26/14

1.

100 push ups for time(10 min cap)

2.

Teams of 2 complete amrap alternating in 15 mins of:

7 box jumps (24/20)

7 DB strict shoulder press(45/25)

7 Hang power clean and jerks(135/95)

*partners alternate movements to complete each round*

Thursday 9/25/14

1.

3 rounds 

5 hspu

5 db push press 25/45

5 pull ups

2.

-4 rounds-

30 KBS 53/35

10 Squat Clean to Thrusters 95/65#

15 Burpees

Rest 1 minute 

Wednesday 9/24/76

1.

4 sets of max unbroken strict pullups

(10 min cap)

2.

For time:

Row 1000 meters

50 sit ups

Run 1 mile

50 hand release push ups

Tuesday 9/23/14

1.

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

Push Press (135/95)

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

Box Jump (24/20)

*alternate between movements*

2.(after metcon)

Shoulder Press

5-5-5-5-5

Monday 9/22/14

Monday Mash up #10

 

10 Min. AMRAP Of:

20 Back Squats (135/95#)no rack

10 chest to bar pull ups

 

At the 20 Min Mark…

 

21-15-9

Power Clean 135/95

Burpee Over The Bar (Lateral)

 

At the 40 Min. Mark…

 

3 Rounds of:

10 Deadlifts 225/155

15 Wall Balls 20/14

Friday 9/19/14

1.

100 walking lunges for time

2. 

400 meter run

21 thrusters 95/65

400 meter run

18 thrusters

400 meter run

15 thrusters

400 meter run

12 thrusters

Thursday 9/18/14

1.

15 mins to establish 3rm Front Squat

2.

“DT”

Five rounds for time of:

155 pound Deadlift, 12 reps

155 pound Hang power clean, 9 reps

155 pound Push jerk, 6 reps

Wednesday 9/17/14

1.

4 sets of max unbroken strict pull ups

(10 min cap)

2.

:WOD:

100 One Arm KB power snatches

100 Toes to Bar

*break them up anyway you want*

Tuesday 9/16/14

1.

Deadlift

3-3-3-3-3

2.

AMRAP In 10 Min Of: 

5 Bar Muscle Ups 

7 Clean and Jerk 115/75

9 box jumps 30/24

Monday 9/15/14

Monday Mash up #9

7 min amrap

50 burpees

50 air squats

rest 3 mins

7 min amrap

30 ft bearcrawl

5 pull ups

3 min rest

3 rounds for time

2 rope climbs

20 ring/bar dips

Friday 9/12/14

1.

50 kb swings for time

2.

Teams of 2 complete the following:

Each minute begins with each team member performing 3 Burpees then…

With a continuously running clock do 1 Power Snatch (115/80) the first minute, 2 Power Snatches the second minute, 3 Power Snatches the third minute… continuing as long as you are able to complete within the minute.

Power Snatches may be partitioned in any rep scheme as long as the total number of reps is achieved within the minute as a

Thursday 9/11/14

1.

3 sets of max unbroken db strict press

(25/45)

(10 min cap)

2.

3 rounds

3 mins to complete

200m run

15 box jump up n overs

hollow rocks with the remainder of the 3 mins

1 min rest

*score is total hollow rocks completed*

Wednesday 9/10/14

1.

4 sets of max unbroken strict pullups (10 min cap)

2.

teams of 3

25 min to row max meters as a team

250 meters at a time and rotate.

must complete 10 burpees and 3 forward rolls before returning to the rowers.

Tuesday 9/9/14

1.

Sumo Deadlft

5-5-5-5-5

2.

“Randy”

75 Power snatches for time (75)

Monday 9/8/14

“Monday Mash Up #8”

begin at 00:00

100 Double Unders

60 Wall Balls 20/14

60 Push Ups

Run 400 Meters

20 Handstand Push Ups

20 Hang Power Clean 185/125

5 Muscle Ups

 

Begin at 30:00

3 Rounds for TIme

10 Front Squats 185/125 (from the ground)

20 Pull Ups

50 Double Unders

Coming soon. 

Friday 9/4/14

1.

100 push ups for time

(10 min cap)

2.

21-15-9

Deadlift(225/155)

wallball shots

Thursday 9/4/14

1.

4 rounds

1 min amrap burpees

1 min rest

2.

4 rounds

10 thrusters (115/75)

10 pull ups

Wednesday 9/3/14

1.

5 sets of max strict pull ups

2.

4 cycles

3 min amrap

6 shoulder to overhead 135

12 abmat sit ups

24 double unders

1 min rest

Tuesday 9/2/14

1.

snatch grip dead lift

3-3-3-3-3

2.

4 rounds for time

400m run

50 air squats