Wednesday 1/1/14

:SWOD:

20 mins to establish 1 rm

Clean and jerk

:WOD:

2 min AMRAP 10 yd shuttle 

1 min rest

2 min AMRAP push ups

1 min rest

2 min AMRAP toes to bars 

1 min rest

2 min AMRAP burpees (jump onto plate)

1 min rest

2 min AMRAP double unders

• Sprint 200m and do 25 push ups, 3 rounds

4 rounds 

400 meter run

50 air squats. 

Thursday 12/26/13

:SKILL:(15 mins)

handstand walk 50 meters or 50 head/shoulder touches

:WOD:

3 rounds

33 plate ground to overhead(25/45)

33 sit ups

12/24/13

Unknown and unknowable. 

Monday 12/23/13

WOD:
8 minute amrap

10 Push press(65/115) 

10 Box Jumps

:SWOD: 

Deadlifts 77777

Friday 12/20/13

:WOD:

“Randy”

75 power snatches for time (75lb)

:SWOD:

Squat Cleans

3-3-3-3-3

Thursday 12/19/13

:WOD:

“DIANE”

21-15-9

Deadlift (225)

Handstand push ups

“cash out”

row 1000m (time trial)

Wednesday 12/18/13

:SWOD:

Deadlifts

15 minutes to Establish a 3 rep max

:WOD:**compare to 9/9/13

150 Double Unders

50 Wall Balls (20/16)

100 Double Unders

35 Wall Balls

50 Double Unders

20 Wall Balls

New limited edition black long sleeve T's

$20 

Tuesday 12/17/13

:SWOD:(before wod)

EMOM 10 mins

1 squat clean +

2 hang power clean (all reps touch and go, as heavy as possible)

:WOD:

5 rounds

20 burpees

3 rope climbs

Monday 12/16/13

:WOD:

Max rounds in 20 minutes

5x Handstand push-ups 

10x Pistols 

15x KB swings (53#/35#) 

:SWOD:(after wod)

Front squats

9-9-9-9-9

Friday 12-13-13

:WOD:

4 rounds

7 squat snatch 115/70

15 toes to bar

:SKILL:

Muscle up progressions

*if you have a muscle up, work on stringing the together*

Thursday 12-12-13

:WOD:

Five rounds for time of:

Run 400 meters

10 thrusters (115/75)

:Skill:(after wod)

10 rope climbs ( try a new wrap, or legless)

Thursday 12/12/13

:WOD:

Five rounds for time of:

Run 400 meters

10 thrusters (115/75)

:Skill:(after wod)

10 rope climbs ( try a new wrap, or legless)

Wednesday 12-11-13

:WOD:

5 rounds 

5 pull-ups 

10 push ups

15 Squats

:SWOD:

Back squats

10-10-10-10

Tuesday 12/10/13

:Skill:

5 rounds of:

:20 Handstand Hold against a wall 

:40 Rest 

:WOD:

3 minute amrap 

Wall Ball Shots

2 min rest

3 minute amrap 

Box Jump on and overs(do not have to fully extend at top of box, 2 feet must land on box at same time)

2 minute rest

3 min amrap

Row for calories

Monday 12/9/13

:WOD:

15 minute AMRAP

3 push press (115/75)

5 toes to bar 

7 push ups

:SWOD:

5-5-5-5-5

Hang power snatch

Friday 12/6/13

WOD:

10 min amrap

6 squat cleans (115/85)

12 pullups

24 double unders

“Cash out”

2 min amrap

Wall Ball Shots

Thursday 12/5/13

:WOD:

3 RFT:

10 Hang Power Cleans, 185/135

10 Strict  Dips

3  Rope Climb

:SKILL:

Handstand walk 50 feet or 50 head/shoulder touches

Wednesday 12/4/13

:SWOD:

Front squat

5-5-5-5-5

:WOD:

Tabata - 

8 Rounds of :20 work, :10 rest at each station:

Row, for Cals

BJ, 24/20 - Games Standards

Push Press, 95/65

Dead lift, 185/135

complete all 8 rounds of rowing before moving to box jumps, and so on...  Score is total reps for each station.  

Tuesday 12/3/13

:SWOD:

Dead lift

7-7-7-7-7

:WOD:

12 minute amrap

10 Weighted Walking lunges(use medball)

10 Push ups

10 Wall ball shots

Monday 12/1/13

:SWOD:(before wod)

Hang power snatch 

5-5-5-5-5

:WOD:

5 rounds for total reps of:

:20 max thrusters (65/95)

:20 Max Pull ups

:40 Rest

Friday 11/29/13

Come and get it!!!

Wednesday 11/27/13

Complete as many rounds as possible in 3 minutes: 

3 Power Clean 135/95 lbs

6 Push Ups

9 Air Squats 

Repeat this sequence 6 times (6 rounds). Rest for 1 minutes between the 3 minute rounds.

Tuesday 11/26/13

:SWOD:

Front squats

10-10-10-10-10

:WOD:

"Filthy Fifty"

50 Box jump, 24 inch box

50 Jumping pull-ups

50 Kettlebell swings, 1 pood

Walking Lunge, 50 steps

50 Knees to elbows

50 Push press, 45 pounds

50 Back extensions

50 Wall ball shots, 20 pound ball

50 Burpees

50 Double unders

Monday 11/25/13

:WOD:

3 rounds

1 min row for cals

1 min push press (65/95) from floor for reps

1 min abmat medball sit ups for reps

1 min rest 

*score is total cals and reps for all 3 rounds*

:Skill:(after wod)

50 meter handstand walks 

or 

50 handstand head touches 

:WOD:

For Time:
1K Row
immediately followed by 

3 rounds of

50 double unders

50 sit ups

:SWOD:

Power cleans

3-3-3-3-3

Thursday 11/21/13

:WOD:

2 rounds

12 OHS, 95/65

12 Burpees

9 Power Snatches, 95/65

9 Burpee Box Jumps, 20"

6 Squat Snatches, 95/65

6 Burpee pullups

:SKILL:(after wod) 

Handstand walk(50 meters) 

or 100 shoulder/head taps

Wednesday 11/20/13

:SWOD:

20 Rep Benchmark

20 Rep Max Push Press

:WOD:

2 rounds

500 meter row

10  Clean and Jerks, 135/95

5 Rope Climbs

25 Burpees

Tuesday 11/19/13

:Skill:

Muscle ups/progressions

Complete 3 sets of max unbroken muscle ups 

Or

30 reps of the progression of your choice. 

:WOD:

5 RFT:

15 Pull ups

20 KBS, 53/35

25 Wall Balls

Monday 11/18/13

:WOD:

21-15-9:

HSPU

Box Jumps(24/20)

400m Run after every round.

:SWOD:(after wod)

Back Squats

10-10-10-10

Complete all 3 of these test, in any order you want, rest as needed between sets and tests. 

Complete each test before moving on to the next. 

1. 3 sets of max unbroken pull ups

2. 3 sets of max unbroken double unders

3. 2000 meter row for time

Thursday 11/14/13

:SWOD: 

Snatch Complex

Hang Squat Snatch + OHS - work up to a heavy set.

:WOD:

3 Rounds

12 Deads, 225/155

21 Box Jumps, 24/20 

Wednesday 11/13/13

:WOD:

Tiger Blood

3 RFT:

10 Clean and Jerks, 135/95

400m Run

:SWOD:(after wod)

15 minutes to establish 

3 rep max deadlift (touch and go)

Tuesday 11/12/13

:SWOD:

15 minutes to establish 

20 rep max

Back squat

:WOD:

10 minute AMRAP

7 Push Presses 135/95 lbs

7 Push Ups

7 Box Jumps 20"

Monday 11-11/13

"Nate"

20 minute AMRAP

2 Muscle-ups 4 Handstand Push-ups 8  Kettlebell swings (35/53)

2min max double unders followed immediately by

3 rounds of

25kb swings

25 burpees

*2scores, double unders and total time*

HAPPY BIRTHDAY TO MY FAVORITE  3 YEAR OLD!!

Thursday 11/7/13

:SWOD:

Power Clean 3x3

:WOD:

Five rounds for time of:

10 Toes to bar

10 Power snatch(75)

10 Wall ball shots (16/20)

(compare to 1/14/13)

:WOD:

12 minute amrap

200 meter run

7 pullups

7 Burpees

:SKILL:

Handstand walk

or

Head touches

Tuesday 11/5/13

:WOD:

(courtesy of competitors wod)

AMRAP 15:

9 Deadlifts, 225/155

12 Hand Release Push ups

15 Box Jumps, 24/20"

:SKILL:(after wod)

Hang Squat Clean, 10 x 2 at 65-75% - be fast under the bar.

Monday 11/4/13

:Wod:

Fittest of the foothills wod 1&2

7 minutes to

Row 1000 meters

With the remainder of the time 

AMRAP thrusters(135/95)

:SWOD:(after wod)

Back squat 

5-5-5-5-5

"CrossFit Baseball"

Thursday 10/31/13

:WOD:

Overhead squat 1-1-1-1-1 reps

Front squat 1-1-1-1-1 reps

Back squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets.

Wednesday 10/30/13

:SKILL:

EMOM 10 minutes

odd- 20 Push ups

even- 3-6 reps of squat therapy 

:WOD:

3 rounds for time

40 abmat sit-ups

15 foot Rope climb, 2 ascents

http://youtu.be/9USQl7eLGMY

Tuesday 10/29/13

:WOD:

10-8-6-4-2 Squat Snatches, 115/80

50 Double unders after every set of snatches.

:SWOD:(after wod)

establish 1rm split jerk (from racks)

SWOD 

Sumo dead lift

7-7-7-7

:wod:

3 rounds

400 m run

50 air squats

10 hspu

:WOD:

"Lift up Luke"

5 minute AMRAP

4 power cleans 

24 double unders

10 pull ups

*get after it!!!*

:SWOD:(after wod)

Establish 1 rep max

Snatch (squat or power)

Thursday 10/24/13

:WOD:

8 minute amrap

12 hand release chest slap push ups

6 handstand push ups

3 power snatch(65/115)

“Cash Out”

5 sled hill sprints(45/90)

Rest as needed between sets

Wednesday 10/23/13

:Skill:

15 minutes to establish

Max height box jump.

:WOD:

4 rounds for time

15 pull ups

20 kb swings

25 wall ball shots

Tuesday 10/22/13

:WOD:

1000m Row

20 Deads, 275/185

100 Squats

:SKILL:(after wod)

15 minutes to establish max distance

Hand stand walks(single effort)

or 

max unbroken  head touches(single effort)