Tuesday, April 30, 2013

April 30 2013

Walk Through 3 Rounds of:

8 Pullups
20 Sec Ring Hollow Body Hold

For Reps:

AMRAP 5
5 DB Thrusters 25/40
10 Box Jumps 20/24
Rest 1 Minute
AMRAP 5
15 Pushups
20 Airsquats
Rest 1 Minute
AMRAP 5
25 Renegade Rows
30 Situps

Then:

Back Squat
5-5-5-5-5

Monday, April 29, 2013

April 29 2013

Walk Through 3 Sets of:

Max Unbroken HSPU

For Time:

Run 800M
2 rounds of:
20 Burpees
20 Push Ups
20 Squats
20 Kb Swings 55#
20 WallBall
Run 800M 

Then :

Front Squat
3-2-2-2
Max Reps at 135#

Friday, April 26, 2013

April 26 2013

Walk Through 5 Rounds of:

5 Ring Pullups
7 Bench press 165#

5 Rounds for Time of:

4 Squat Clean and Jerks 155#
12 Toes to Bar

Then:

Strict Press
3-2-2-2

Wednesday, April 24, 2013

April 24 2013


Walk Through 5 Rounds of:
6 L-Pullups
6 HSPU

Barbell Row
5-2-2-2-2

Then:

3 Rounds for Time of:

800m 55# Sandbag Run
25m Prowler Push 180# (twice down and back)
25m Farmers Carry 70# (twice down and back)
20 1,2,3,2 Punch Combos

*Weights don't include weight of Handles or Prowler

Monday, April 22, 2013

April 22 2013


Walk Through 5 Rounds of:
10 Ring Pushups
8 Ring Dips

 Then:

"Filthy Fifty"
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings,  36lbs
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

Then:
Front Squat
5-2-2-2-2

Friday, April 19, 2013

April 19 2013



Walk through 5 Rounds of:

20 Unbroken Airsquats
20 Situps

Five rounds for time of:

Run 400M
135 pound Bench press, 15 reps.

Then: 

Back squat
3-2-2-2-2

Wednesday, April 17, 2013

April 17 2013

Walk through

Strict Press
5-3-2-2-2
Strict Pullup
5-5-5-5-5


Complete the following for Time with 115#

10 Strict Press
15 Overhead Squats
20 Push Press
25 Front Squat
30 Push Jerk 
35 Back Squat

1-1-1-1-1-1-1

Monday, April 15, 2013

April 15 2013

Walk through 5 rounds of:

8 Ring dips 
5 Strict HSPU

10 Rounds for Time of:

15 Deadlifts 135#
15 Pushups

Barbell Row

5-3-2-2-2


Sunday, April 14, 2013

April 14 2013

Bench Press
5-2-2-2-2

Deadlift
5-2-2-2-2

Sets of 2 should be @ 87% of 1 rep Max

April 13 2013

Recovery/Weakness day

Choose two weaknesses and work on them for 20 Minutes

1 Weakness on the even Minute
1 Weakness on odd minute

Use Light weights or short reps and focus on technique not speed

Friday, April 12, 2013

April 12 2013


100 Airsquats for Time

Then:

Back Squat
3-2-2-2

Team Wod
10 Rounds each teammate for time:

50M Prowler Push 
5 Log Clean and Jerks 135#

* Teammate must finish their round before second teammate finishes thier prowler push or 5 burpee penalty for both teammates


Thursday, April 11, 2013

April 11 2013

Rest Day
(Friday is leg heavy, if you're not gonna rest be nice to your legs, you'll need them)


Wednesday, April 10, 2013

April 10 2013


Walk Through 5 Rounds of:
10 Pushups
8 Ring Dips

"BIG FAT HELEN"
For Time:
Run 1200M
63 KB Swings 55#
36 Pullups
Run 800M
42 KB Swings
24 Pullups
Run 400M
21 KB Swings
12 Pullups

Then:

Strict Press


Monday, April 8, 2013

April 8 2013

Walk through 5 rounds of:
15 Situps
5 L-Pullups

Rest 3 Minutes then:

AMRAP 12 Mins

6 - Overhead Squats 135#
9 - Burpees
12 - Box Jumps

Rest 5 Minutes then: 

 Barbell Row
5-3-2-2-2

Local Crossfit Gyms Men Open Results-Men:


Saturday, April 6, 2013

April 6 2013

Rest Day

Now that the Open is over we know what we need to work on.  The programming over the next 6 weeks will focus on the weaknesses we exposed and getting stronger including an extra recovery/skill day to choose a movement that needs work and focus on technique.  

Sun - On
Mon - On
Tues - Rest
Wednesday - On
Thursday - Rest
Friday - On 
Sat - Rest/Skill work

Friday, April 5, 2013

April 5 2013



Open WOD 13.5

4 Min AMRAP

15 Thrusters 100#
15 Chest to Bar Pullups

**4 minute bonus for every 90 reps (3 rounds) completed.

TOP SCORE IN THE WORLD RIGHT NOW

Deadlift
5-2-2-2
Back squat
5-2-2-2


Wednesday, April 3, 2013

April 3 2012

Max Double Unders in 2 Minutes

Strict Press
3-2-2-2

Then:

"DT"

5 Rounds For Time of:

12 Deadlifts 155#
9 Hang Cleans 155#
6 Push Jerk 155#

Monday, April 1, 2013

April 1 2013

5 rounds for time of:

5 HSPU
10 Pullups
20 Pushups
30 Situps
40 Squats
*Rest 1 Minute after each round 

Strength:

Barbell Row
5-5-5-5-5

Snatch 
1-1-1-1-1