11/24/15

Overhead Lunges
4 x 10

15, 12, 9, 6, 3
Chest to bar pull ups
Burpee box jump overs

11/23/15

Overhead Squat
4 x 8

AMRAP 8
15 Power Cleans (95/65)
15 Back Squat
15 Push Press

11/20/15

Overhead Squat
4 x 6

AMRAP 9
5 HSPU
3 Deadlift (255/175)
5 HSPU
6 deadlifts
5 HSPU
9 deadlifts
Etc…

11/19/15

Weighted Push ups
Work to heavy set of 3

In teams of 2 or 3
AMRAP 18
90 double unders
45 wallballs
30 KBS
Rotate every 30/15/10 reps

11/17/15

Overhead lunges
4 x 10

AMRAP 12
6 clean & jerks (135/95)
9 Toes to bar

11/16/15

Overhead Squats
4 x 8

Ladder 5
2,4,6,8,10,etc…
Thrusters (115/75)
Chest to bar pull ups

11/13/15

Find 1RM deadlift

3 RFT
30 air squats
15 pull ups
10 shoulders to overhead (135/95)

11/12/15

Tackle individually or with a partner in the I go, you go format
50 RFT
1 strict HSPU
2 squat cleans (135/95)
3 burpees

11/11/15

Find 1RM Power Clean

10-9-8-7-6-5-4-3-2-1
KBS
Lunges, each leg
Run 100m after each set

11/10/15

Find 1 RM Front Squat

AMRAP 12
3 power snatches (135/105)
6 clean & jerks
9 chest to bar pull ups
54 double unders
*From the CrossFit Liftoff

11/9/15

Find 1RM Split Jerk

AMRAP 8
8 Push Press (115/75)
8 TTB
8 Box jumps

11/6/15

Front Squat
6 x 2 @ 80%
Complete 3 box jumps after each set
In teams of two or three
AMRAP 14
250m Sled Pull
60 Push Ups
60 Sit ups

11/5/15

12 x :20 alternate with
Chin Ups and HSPU
With a running clock
0:00 to 10:00 mins
3 Rounds
7 Muscle Ups
9 Power Snatch (135/95)
11 Box Jumps
10:01 to 20:00
3 Rounds
7 Thrusters (135/95)
9 Power Cleans
11 Burpees

11/4/15

Power Clean
Work to a heavy single then do:
4 x 2 @ 90%
6 RFT
25 Wallballs
25 Sit ups

11/3/15

Front Squat
2 x 2 @ 100%
EMOTM 10
Odd: Max Double Unders
Even: 15 TTB

11/2/15

12 x :20 alternate with
Chin Ups and HSPU
5 Sets
2 Push Press + Split Jerk
3 Minutes to run 400m,
with remaining time do max
reps deadlift.
Rest 1 min. between rounds
Repeat x 4

10/30/15

Front Squat
6 x 2 @ 80%
Complete 3 box jumps after each set
4 Rounds
20 Wallballs
15 Pull Ups

10/29/15

12 x :20 alternate with
Chin Ups and HSPU
In Teams of 2 or 3 complete the following:
AMRAP 22
750m Run
45 axle bar deadlifts (115/75)
30 axle bar lunges

 

10/28/15

Power Clean
Work to a heavy single then do:
3 x 5 @ 85%
3 RFT
21 KBS
15 TTB
9 HSPU

10/27/15

Front Squat
3 x 3 @ 95%
AMRAP 14
100m Run
5 C2B Pull Ups
Thruster Ladder
M: 115-135-155-175-195
W: 85-95-105-115-125

10/26/15

12 x :20 alternate with
Chin Ups and HSPU
3 Sets – HASP
3 Strict Press
5 Push Press
7 Push Jerk
AMRAP 7
30 Double Unders
8 Burpee broad jumps (4ft)

10/23/15

Front Squat
6 x 2 @ 80%
Complete 3 box jumps after each set
10 x 50m sprint

10/22/15

12 x :20 alternate with
Chin Ups and HSPU
AMRAP 20
In teams of 2 or 3 complete the following:
250m Farmer Carry
14 Tire Flips

10/21/15

Power Clean
Work to heavy single then do:
3 x 3 @ 85%
4 Rounds for max reps
1 min wallballs
30 sec pullups
1 min wallballs
30 sec HSPU

10/20/15

Front Squat
4 x 4 @ 90%
AMRAP 5
6 Burpee Box Jump Overs
7 KBS

10/19/15

12 x :20 alternate with
Chin Ups and HSPU
3 Sets
With 60% of 1RM Press
Do max reps strict press +
max reps push press.
6 rounds
20 sec max double unders
40 sec max HPC (95/65)
20 sec rest

10/16/15

Front Squat
6 x 2 @ 80%
Complete 3 box jumps after each set
4 RFT
20 Lunges
15 Deadlifts (155/105)
10 Burpees

10/15/15

12 x :20 alternate with
Chin Ups and HSPU
AMRAP 20
1 – Thruster (165/110)
2 – Muscle Ups*
3 – Box Jumps (30/24)
4 – TTB
*Scale to ring dips

10/14/15

3-Position Power Clean
Work to heavy set
5 Rounds For Time
250m Run
30 Push Ups
40 Sit Ups