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

10/13/15

Front Squat
5 x 5 @ 85%
0:00 – 3:00
AMRAP
3 – Power Snatch – 115/80
3 – Bar Muscle Ups
3:01 – 6:00
AMRAP
3 – Power Snatch – 115/80
5 – Chest to Bar Pull Ups
6:01 – 9:00
AMRAP
3 – Power Snatch – 115/80

7- Pull Ups

10/12/15

12 x :20 alternate with
Chin Ups and HSPU
Split Jerk
Work to heavy single
Then do: 3 x 3 @ 75%
100 Wallballs for time
*Start every minute with
5 – 10 TTB

 

10/9/15

Front Squat
6 x 2 @ 80%
Complete 3 box jumps after each set
Complete the following in any order. Partition as necessary.
Focus on quality movement, not speed.
2000m Row
50 GHDSU
50 HSPU
50 Ring Dips
50 Pistols