| 4 Sets | |
| Farmer Carry – 100m | |
| (Body weight each hand) | |
| EMOTM 16 | |
| 1. 2 – 5 Ring Muscle Ups or Dips (double) | |
| 2. 5 – 10 HSPU | |
| 3. 10 – 15 Kettlebell Swings | |
| 4. Rest | |
8/16/17
| Rack Pulls – below the knee | |
| 5 x 5 | |
| For Time | |
| 10, 20, 30, 40, 50 | |
| Double Unders | |
| Walking Lunges | |
8/15/17
| DB Push Press | |
| 5 x 5 | |
| Ladder 10 | |
| Bar Muscle Ups | |
| 1, 2, 3, 4, 5, etc… | |
| After each set of muscle ups do 15 Wallballs (20/14) | |
8/14/17
| Snatch High Pull + Power Snatch + OHS | |
| 1 + 1 + 3 | |
| Every 2 minutes for 12 minutes | |
| 5 RFT | |
| 20 Deadlifts (115/85) | |
| 20 Push Ups | |
| Time Cap: 10 minutes | |
8/11/17
| Front Squat | ||
| Build to a 7RM | ||
| then do 3 x 4 at 7RM weight | ||
| For Time | ||
| 20 – 15 – 10 – 5 | ||
| Deadlifts (225/155) | ||
| Bar Over Burpees | ||
8/10/17
| 50′ Sled Drag – HASP | |
| Build up to a heavy weight then do 3 sets at | |
| that weight. | |
| Every 3 minutes for 15 minutes | |
| Sprint 250m | |
8/9/17
| Rack Pulls – from the knee | |
| 5 x 5 | |
| 3 Sets of | |
| AMRAP 3 | |
| 7 Thrusters (75/55) | |
| 7 Pull Ups | |
| Rest 1 minute between sets | |
8/8/17
| 5 Sets | |
| Push Press + Push Jerk + Split Jerk | |
| 3 + 2 + 1 | |
| 6 Sets | |
| Row – Max effort until pace deteriorates | |
| Full recovery between sets | |
8/7/17
| Quickly find heavy muscle snatch, then at 90% do: | |
| Snatch High Pull + Muscle Snatch + Snatch Balance | |
| 1 + 1 + 3 (1/4, 1/2, full) | |
| Every 2 minutes for 12 minutes | |
| 10 RFT | |
| 10 Wallballs (30/20) | |
| 25 Double Unders | |
8/4/17
| Front Squat | |||
| Build to a 9RM | |||
| then do 2 x 5 at 9RM weight | |||
| 5 RFT | |||
| 12 RKBS (88/70) | |||
| 8 Burpee Box Jump Overs | |||
| *Rest 30 seconds between rounds | |||
8/3/17
| Overhead Axle Bar Carry |
| 4 sets x 100m |
| For Time: |
| 1000m Row |
| 100 Double Unders |
| 10 Thrusters (185/125) |
8/2/17
| Deadlift + box jump (3+3) | |
| Every 3 minutes for 6 sets | |
| 70% of max – Deadstop, focus on speed | |
| 3 Sets, Not for time | |
| 14 Hollow Body Rocks | |
| 12 D-Ball Squats | |
| 10 GHD Sit Ups | |
8/1/17
| Push Jerk | |
| 6 x 4 | |
| AMRAP 9 | |
| 3 Power Cleans (205/125) | |
| 3 Muscle Ups | |
7/31/17
| Snatch High Pull + Muscle Snatch + OHS | |
| 1 + 1 + 3 | |
|
Every 2 minutes for 12 minutes
Build to a heavy set
|
|
| 8 RFT | |
| 10 Wallballs (30/20) | |
| 100m Sprint | |
7/28/17
| Front Squat | |||
| 4 x 8 | |||
| *Coaches note: start at 50% of BS | |||
| 3 RFT | |||
| 20 Wallballs (30/20) | |||
| 20 Pull Ups | |||
7/27/17
| 5 Sets | |
| 1-arm Farmer Carry (50′ each arm) | |
| EMOTM 20 | |
| 1. 12/10 Cal Row | |
| 2. 12 Box Jumps | |
| 3. 24 Walking Lunges | |
| 4. Rest | |
7/26/17
| Deadlift | |
| 3 x 10* | |
| *Deadstop deadlift | |
| 3 Sets, Not for time | |
| 12 Hollow Body Rocks | |
| 10 D-Ball Squats | |
| 8 GHD Sit Ups | |
7/25/17
| DB Push Press | |
| 4 x 6 | |
| 5 RFT | |
| 48 Double Unders | |
| 12 Sumo Deadlift High Pull (75/55) | |
| 12 TTB | |
7/24/17
| Snatch High Pull + Hang Power Snatch + OHS | |
| 1 + 2 + 3 | |
| Every 2 minutes for 12 minutes | |
| *light/moderate by feel | |
| For Time | |
| 12, 9, 6 | |
| Thrusters (155/105) | |
| Bar Facing Burpees | |
7/21/17
Partner Workout – I go, you go format
3 Rounds of:
AMRAP 2
15 Double Unders
10 Sit Ups
AMRAP 2
Row – Calories
AMRAP 2
10 Push Ups
15 Air Squats
7/20/17
Linda
10-9-8-7-6-5-4-3-2-1
Deadlift @ 1.5x Bodyweight
Bench Press @ Bodyweight
Clean @ .75x Bodyweight
7/19/17
| Filthy Fifty | |
| 50 Box Jumps | |
| 50 Jumping Pull Ups | |
| 50 KBS (35/26) | |
| 50 Walking Lunges | |
| 50 Knees to Elbows | |
| 50 Push Press (45/35) | |
| 50 Back Extensions | |
| 50 Wallballs | |
| 50 Burpees | |
| 50 Double Unders | |
7/18/17
| 50′ Sled Drag – HASP |
| CrossFit Open WOD 15.1 |
| AMRAP 9 |
| 15 Toes to Bar |
| 10 Deadlifts (115/75) |
| 5 Snatches (115/75) |
7/17/17
| Bear Complex | |
| 5 Rounds of 7 Unbroken Sets | |
| – 1 Power Clean | |
| – 1 Front Squat | |
| – 1 Push Press | |
| – 1 Back Squat | |
| – 1 Push Press (from back) | |
| All 5 reps equals one set. Complete 7 | |
| unbroken sets for 1 round. |
7/14/17
| Back Squat | ||
| 3-2-1-1-1-1-1 | ||
| Build up a 1RM | ||
| AMRAP 7 | ||
| Burpee Muscle Ups | ||
7/13/17
| Every 90 seconds – Press | |
| Rounds 1-6: Shoulder Press | |
| Rounds 7-12: Push Press | |
| Build to a heavy single of each | |
| 4 RFT | |
| 15m Axle Bar Walking lunges (95/65) | |
| 10 Box Jump Overs | |
| 5 D-Ball Over the Shoulder | |
7/12/17
| Deadlift | |
| 3-2-1-1-1-1-1 | |
| Build to a heavy single | |
| 3 Sets Not For Time | |
| 20 Bird Dogs (10/side) | |
| :30 sec side-plank hold each side | |
7/11/17
| “Jackie” |
| 1000m Row |
| 50 Thrusters (45/35) |
| 30 Pull Ups |
7/10/17
| Clean | |
| Every 90 seconds for 18 minutes | |
| For Time | |
| 100 Double Unders | |
| 75 Sit Ups | |
| 50 Air Squats | |
| 25 Burpees | |
7/7/17
| Pause Back Squat – 3 sec. | |||||
| 6 x 3 | |||||
| *light/mod – maintain speed and position out of the bottom. | |||||
| AMRAP 10 | |||||
| 7 OHS (115/75) | |||||
| 3 Muscle Ups | |||||