Saturday August 1, 2015
CROSSFIT
12 rounds
every 1:15
1) 5 Power cleans, 185/125 (75 to 80 percent of 1RM)
1) 15/12/10 calorie row + 10 Abmat sit ups
OLY CLASS
Snatch triples at 75%
Max Hang clean and Jerk
Clean pulls 3×3 at 110%
Sunday August 2, 2015
CROSSFIT
Gymnastic Strength
RX’d: 5×5 strict weighted pull ups
Experienced: 5×5 strict pull ups
Novice: 5×5 strict “light band” pull ups
Beginner: 5×5 strict ring rows
Metcon
3 rounds
200m run
15 burpees
15 Kettlebell swings, 55/35
Monday August 3, 2015
CROSSFIT
Strength
Find 1RM Overhead Squat
21-15-9
Deadlifts, 185/125
40-30-20
Double unders
CROSSFIT LITE
50-40-30-20-10
Row, calories
Abmat sit ups
Burpees
STRENGTH CLASS
Deadlift 10X3 climbing
WOD
100 Meter Run
20 Back Squats 95/55
200 Meter Run
15 Back Squats 135/95
300 Meter Run
10 Back Squats 185/125
400 Meter Run
5 Back Squats 225/175
Tuesday August 4, 2015
CROSSFIT
Gymnastic Strength
RX’d: 5×5 strict weighted ring dips
Experienced: 5×5 strict ring dips
Novice: 5×5 strict “light band” ring dips
Beginner: 5×5 strict push ups*
Metcon
AMRAP in 5 minutes
10 renegade rows (5/5), 35/25
10 ball slams, 35/25
-rest 1 minute-
AMRAP in 5 minutes
10 box jumps, 24″/20″
10 dumbbell push presses, 35/25
CROSSFIT LITE
Gymnastic Strength
RX’d: 5×5 strict weighted ring dips
Experienced: 5×5 strict ring dips
Novice: 5×5 strict “light band” ring dips
Beginner: 5×5 strict push ups*
Metcon
AMRAP in 5 minutes
10 renegade rows (5/5), 35/25
10 ball slams, 35/25
-rest 1 minute-
AMRAP in 5 minutes
10 box jumps, 24″/20″
10 push ups
5:15 a.m. OLY CLASS
Snatch, Pause at knees 2 seconds up to 85%
Clean, Pause at knees 2 seconds & 1 jerk up to 85%
7:30 p.m. OLY CLASS
Snatch, Pause at knees 2 seconds up to 90%
Clean, Pause at knees 2 seconds & 1 jerk up to 90%
Wednesday August 5, 2015
CROSSFIT
800m run
30 wallballs, 20#/14#
15 power cleans, 185#/125#
400m run
20 wallballs, 20#/14#
10 power cleans, 205#/135#
200m run
10 wallballs, 20#/14#
5 power cleans, 225#/155#
CROSSFIT LITE
3 rounds:
400m run
30 wallballs, 20#/14#
15 kettlebell swings, 55#/35#
STRENGTH CLASS
10 Min Emom
ODD – 5 Bench 225/145
Even – 8 pullups
WOD 20 min cap
“XS”
21-15-9
Push Press 135/95
Toes 2 Bar
3 min rest
21-15-9
Ball slams 35/25
Trunk Twists
Thursday August 6, 2015
CROSSFIT
Metcon
3 rounds
1 minute: max reps burpees
1 minute: max reps ball slams, 35#/25#
1 minute: max reps pull ups
1 minute: dynamic planks (plank elbows to push up plank, left/right/left/right)
1 minute: rest
CROSSFIT LITE
30-20-10-5
Goblet squats, 35#/25#
Goblet lunge steps (15/15; 10/10; 5/5; 5/5)
200m run between each round
5:15 a.m. OLY CLASS
Hang Snatch triples at 75%
Hang clean triples at 75%
Clean Pulls 3×3 at 100%
7:30 p.m. OLY CLASS
Hang Snatch triples at 80%
Hang clean triples at 80%
Clean Pulls 3×3 at 100%
Friday August 7, 2015
CROSSFIT
Strength
Overhead Squat
5×5 at 60% of 1RM
- Goal is sets across
“ ½ Cindy”
AMRAP in 20 minutes
5 pull ups
10 push ups
15 air squats
CROSSFIT LITE
“Half Cindy”
AMRAP in 10 minutes
5 pull ups
10 push ups
15 air squats
Saturday August 8, 2015
CROSSFIT
2000m row
200 double unders
2 mile run
OLY CLASS
Full Snatch to Max
Max Over head Squat
Snatch Pulls 3×3 at 100%
Sunday August 9, 2015
CROSSFIT
Buy in: 800m run
then,
10-8-6-4-2
Deadlifts, 275#/185#
1-2-3-4-5
Muscle ups
Cash out: 400m run
Monday August 10, 2015
CROSSFIT
3 rounds:
10 thrusters (75/55)
15 box jumps, 24”/20”
200 meter run
CROSSFIT LITE
5 rounds:
10 wallballs, 20#/14#
10 box jumps, 24”/20”
200m run
STRENGTH CLASS
Pause front Squats
5X5 climbing 3-3-1
WOD
3 rounds
10 Deadlifts 275/175
15 Box Jumps 24/20
20 Cal Row
Tuesday August 11, 2015
CROSSFIT
Gymnastic Strength
RX’d: 5×5 strict weighted chin ups (5 to 10 pound increase if possible)
Experienced: 5×5 strict chin ups (chest-to-bar if possible)
Novice: 5×5 strict “light band” chin ups
Beginner: 5×6 strict ring rows
Metcon
30 renegade manmakers, 35#/25#
30 toes-to-bars with chin up grip
30 calorie row
CROSSFIT LITE
Gymnastic Strength
RX’d: 5×5 strict weighted chin ups (5 to 10 pound increase if possible)
Experienced: 5×5 strict chin ups (chest-to-bar if possible)
Novice: 5×5 strict “light band” chin ups
Beginner: 5×6 strict ring rows
Metcon
30 kettlebell swings, 55#/35#
30 knees-to-elbows with chin up grip
30 calorie row
5:15 a.m. OLY CLASS
Snatch, Pause in the hole for 2 seconds up to 90%
Clean, pause in the hole for 2 seconds up to 90%
Jerk from Rack doubles at 80%
7:30 p.m. OLY CLASS
Snatch, Pause in the hole for 2 seconds up to 90%
Clean, pause in the hole for 2 seconds up to 90%
Jerk from Rack doubles at 80%
Wednesday August 12, 2015
CROSSFIT
2 rounds:
800m run
30 pistols (15/15)
15 hang power cleans, 155#/105#
CROSSFIT LITE
2 rounds:
800m run
30 back rack lunge steps, 95#/65# (15/15)
15 box jumps, 24”/20”
STRENGTH CLASS
3×10 dips
5 Mins to find 1 Rep max weighted dip
WOD
Buy in surprise
3 rounds
10 Pull ups
20 KB Swings BK/BL
30 DU’s
Buy out surprise
Thursday August 13, 2015
CROSSFIT
Gymnastic Strength
RX’d: 5×5 strict weighted dips (5 to 10 pound increase if possible)
Experienced: 5×6 strict dips
Novice: 5×6 strict “light band” dips
Beginner: 5×6 push ups
Metcon
Tabata intervals of the following:
Burpees
Abmat sit ups
Kettlebell swings, 55#/35#
Double unders
CROSSFIT LITE
Gymnastic Strength
RX’d: 5×5 strict weighted dips (5 to 10 pound increase if possible)
Experienced: 5×6 strict dips
Novice: 5×6 strict “light band” dips
Beginner: 5×6 push ups
Metcon
Tabata intervals of the following:
Burpees
Abmat sit ups
Kettlebell swings, 55#/35#
Double unders
5:15 a.m. OLY CLASS
Full Snatch doubles at 90%
Full Clean and Jerk to Max
Clean Pulls 3×3 at 100%
7:30 p.m. OLY CLASS
Full Snatch doubles at 90%
Full Clean and Jerk to Max
Clean Pulls 3×3 at 100%
Friday August 14, 2015
CROSSFIT
Strength
Overhead Squat
5×5 at 63% of 1RM
- Goal is sets across
Metcon
AMRAP in 10 minutes
1 Handstand walk (down and back) or 3 wall climbs
15 wallballs, 20#/14#
200m run
CROSSFIT LITE
AMRAP in 15 minutes
3 wall climbs
15 wallballs, 20#/14#
200m run
Saturday August 15, 2015
CROSSFIT
EMOM for 30 minutes:
- 10 dumbbell power snatches (5/5) 55/35
- 10 burpees + 10 Abmat sit ups
- Maximum calorie row
*Score is total calories
OLY CLASS
Hang Snatch doubles at 85%
Hang clean doubles at 85%
Max Behind the neck Jerk
Sunday August 16, 2015
CROSSFIT
“31 Heroes”
8-6-11
Thrusters, 155#/105#
Rope climbs, 15 ft.
Box jumps, 30”/24”
Monday August 17, 2015
CROSSFIT
SKILLS
Find your 1RM in the Turkish Get Up
MetCon
5 min AMRAP KB complex
5 KB swing (russain), 5 hang KB clean, 5 shoulder to overhead (Alternate Arms after complete complex) 1.5pd/1pd
CROSSFIT LITE
EMOM for 24 minutes:
- 4 pull ups
- 10 kettle bell swings, 55#/35#
- 15 ball slams, 35#/25#
STRENGTH CLASS
Back Squats 10X3 Climbing
Wod
2,4,6,8…
Deadlifts 155/105
Front rack lunges 155/105
Tuesday August 18, 2015
CROSSFIT
400m run
15 squat snatches, 155#/105#
400m run
15 squat cleans, 185#/125#
400m run
CROSSFIT LITE
AMRAP in 15 minutes:
400m run
10 back squats from rack
10 burpees
5:15 a.m. OLY CLASS
Snatch triples Blocking High/90/Full at 70% 3×3
Clean triples Blocking High/90/Full at 70%
Max push press
7:30 p.m. OLY CLASS
Snatch triples Blocking High/90/Full at 75% 3×3
Clean triples Blocking High/90/Full at 75%
Max push press
Wednesday 19, 2015
CROSSFIT
Gymnastic Strength
RX’d: 5×6 strict weighted pull ups (5 to 10 pound increase if possible)
Experienced: 5×6 strict pull ups (chest-to-bar if possible)
Novice: 5×7 strict “light band” pull ups
Beginner: 5×7 strict ring rows
Metcon
AMRAP in 7 minutes:
7 pendlay rows 155/105
7 burpees-to-target
CROSSFIT LITE
Gymnastic Strength
RX’d: 5×6 strict weighted pull ups (5 to 10 pound increase if possible)
Experienced: 5×6 strict pull ups (chest-to-bar if possible)
Novice: 5×7 strict “light band” pull ups
Beginner: 5×7 strict ring rows
Metcon
AMRAP in 7 minutes:
7 barbell rows
7 bar-facing burpees
STRENGTH CLASS
3X10 Dumbell Bench
3X10 Dumbell row
Wod 10 min amrap
1 rope climb
10 DB Snatches 5 each arm 75/40
25 DU’s
Thursday August 20, 2015
CROSSFIT
Gymnastic Strength
RX’d: 5×7 strict weighted ring dips (5 to 10 pound increase if possible)
Experienced: 5×7 strict ring dips
Novice: 5×7 strict “light band” ring dips
Beginner: 5×7 push ups
Metcon
10-8-6-4-2
Push jerk, 155#/105#
x3 double unders
CROSSFIT LITE
Gymnastic Strength
RX’d: 5×7 strict weighted ring dips (5 to 10 pound increase if possible)
Experienced: 5×7 strict ring dips
Novice: 5×7 strict “light band” ring dips
Beginner: 5×7 push ups
Metcon
10-8-6-4-2
Push presses
x6 single unders
5:15 a.m. OLY CLASS
Snatch from blocks to Max
Power Clean and Power Jerk to 85%
Clean Pulls 3×3 at 100%
7:30 p.m. OLY CLASS
Snatch from blocks to Max
Power Clean and Power Jerk to 85%
Friday August 21, 2015
CROSSFIT
1000m row
800m run
then,
10-8-6-4-2
Deadlifts, 315#/205#
2-4-6-8-10
Burpee box jumps, 30″/24″
CROSSFIT LITE
500m row
400m run
then,
18-15-12-9-6-3
Wallballs, 20#/14#
Kettlebell swings, 55#/35#
Saturday August 22, 2015
CROSSFIT
Strength
Overhead Squat
4×5 at 66% of 1RM
- Goal is sets across
Metcon
30-20-10
Dumbbell hang squat snatches (15/15; 10/10; 5/5), as heavy as possible with excellent form
Goblet lunge steps (15/15; 10/10; 5/5)
X2 push-ups
OLY CLASS
Max Full Clean and Jerk
Front Squat 3×3 at Max Clean
Clean Pulls 3×3 at 110%
Sunday August 23, 2015
CROSSFIT
1,000 meter row
50 box jump over
30 pull-ups
Monday August 24, 2015
CROSSFIT
EMOM for 20 minutes:
Odd minutes, 1 push press + 1 push jerk + 1 split jerk at 60% of 1RM push press
Even minutes, 10 lateral bar burpees
CROSSFIT LITE
EMOM for 20 minutes:
Odd, 10 kettlebell swings
Even, 100m run
STRENGTH CLASS
Front squat 8X4 climbing
Wod 7 min cap
1,2,3,4…
HSPU
C&J 205/125
Tuesday August 25, 2015
CROSSFIT
4 rounds:
20 Abmat sit ups
15 sumo deadlift high pulls, 95#/65#
10 hang squat cleans, 95#/65#
CROSSFIT LITE
4 rounds:
20 Abmat sit ups
15 ball slams, 35#/25#
15 heavy wall balls, 35#/25#
200m run
5:15 a.m. OLY CLASS
Snatch/Drop Snatch/Overhead Squat with 50%
Clean/Front Squat/Power jerk with 65%
7:30 p.m. OLY CLASS
Snatch/Drop Snatch/Overhead Squat with 60%
Clean/Front Squat/Power jerk with 75%
Wednesday August 26, 2015
CROSSFIT
Gymnastic Strength
RX’d: 5×8 strict weighted ring dips (5 to 10 pound increase if possible)
Experienced: 5×8 strict ring dips
Novice: 5×8 strict “light band” ring dips
Beginner: 5×8 push ups
Metcon
50-40-30-20-10
Double unders
2 clean between each round (205/135)
Then,
15-12-9
Deadlifts, 185#/125#
X2 ring push ups
CROSSFIT LITE
Gymnastic Strength
RX’d: 5×8 strict weighted ring dips (5 to 10 pound increase if possible)
Experienced: 5×8 strict ring dips
Novice: 5×8 strict “light band” ring dips
Beginner: 5×8 push ups
Metcon
“Annie”
50-40-30-20-10
Double unders
Sit ups
STRENGTH CLASS
Bench Press 8×4 climbing
WOD 12 min amrap
Teams of 3
P1 – Cal Row
P2 – Rope Climbs
P3 – Ring Rows
Thursday August 27, 2015
CROSSFIT
Gymnastic Strength
RX’d: 5×8 strict weighted chin ups (5 to 10 pound increase if possible)
Experienced: 5×8 strict chin ups
Novice: 5×8 strict “light band” chin ups
Beginner: 5×8 ring rows
Metcon
800m run
1000m row
800 m run
CROSSFIT
Gymnastic Strength
RX’d: 5×8 strict weighted chin ups (5 to 10 pound increase if possible)
Experienced: 5×8 strict chin ups
Novice: 5×8 strict “light band” chin ups
Beginner: 5×8 ring rows
Metcon
1000m row
800m run
1000m row
5:15 a.m. OLY CLASS
Snatch from Blocks up to 90%
Clean from Blocks up to 90%
Jerk from Rack up to 90%
7:30 p.m. OLY CLASS
Snatch from Blocks up to 90%
Clean from Blocks up to 90%
Jerk from Rack up to 90%
Friday August 28, 2015
CROSSFIT
Strength
Overhead Squat
4×5 at 70% of 1RM
- Goal is sets across
Metcon
4 rounds:
5 power snatches, 135#/95#
15 wallballs, 20#/14#
CROSSFIT LITE
EMOM for 20 minutes:
Odd, 5 front squats
Even, 10 lateral bar burpees
Saturday August 29, 2015
CROSSFIT
EMOM for 24 minutes:
- 4 muscle ups
- 5 deadlifts, 315#/205#
- 15 ball slams, 35#/25#
OLY CLASS
Hang Snatch to Max
Hang Clean to Max
Clean Pulls 3×3 at 110%
Sunday August 30, 2015
CROSSFIT
Partner WOD
Partner carry (both), down and back
Wheelbarrow (both) down and back
100 ball slams (35#/25#)
Broad jump, down and back
100 partner sit ups (35#/25#)
Broad jump, down and back
100 Russian KB swings, 2pd/1.5pd
Partner carry (both), down and back
Wheelbarrow (both) down and back
Monday August 31, 2015
CROSSFIT
3 rounds:
6 one arm strict dumbbell press (3/3) 55/40
9 hang squat cleans, 155#/105#
12 toes-through-rings
CROSSFIT LITE
5 rounds:
3 pull ups
6 dumbbell thrusters, 35#/25#
9 Abmat sit ups
STRENGTH CLASS
Back Squat 5X3 quarter squat pause
WOD
Buy in 500 m row
3 RFT
5 Burpees
10 Wallballs 20/14
15 KB Front squat BK/BL
Buy out 500 m row.