Monthly Archives: April 2013

04.29.2013

Warm-up Drills
I. Run 400m
II. 2 Rounds of
5 x Pull-ups (Dead hang)
10 x Push-ups (CFGS)
15 x Wall Squats
III. Mobility

Impact/Focus: Handstand Push-ups
Handstand Push-ups 5-5-5-5-5

Notes: Scale Handstand Push-ups up or down to ensure strength and proficiency with this movement continues to improve.

Post scores to comments.

“Shoot ‘Em Up”
3 Rounds for time of
21 x Wall Ball (20/14lbs)
12 x Power Snatch (55 %1RM)
9 x Pull-ups
Row 350m

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Posted in | 6 Comments

04.26.2013

Warm-up Drills
I. Run 400m
II. 6:00 AMRAP of
20ft Duck Walk
20ft Crab Walk
20ft Bear Crawl
20ft Leg Kicks
20ft Lateral Lunges
20ft Inchworms/Hollow Support
III. Mobility

“This You’ll Remember”
For time
6 x Burpee Muscle-ups
Run 50m (1st Cone & Back)
12 x Ring Dips
21 x Push-ups
Run 100m (2nd Cone & Back)
10 x Ground-2-Overhead Anyway (135/95lbs)
10 x Front Squat (135/95lbs)
Run 150m (3rd Cone & Back)
3 Rounds of
10 x Wallball (20/14lbs)
5 x Deadlift (315/205lbs)
Run 200m (4th Cone & Back)
5 x Burpees
10 x Bumper Ground-2-Overhead* (45/25lbs)

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04.25.2013

Warm-up Drills
I. Run 800m
II. 2 Rounds of
1 x Climb Over Rig
3 x Burpees
7 x Air Squats
10 x Hollow Rocks (2ct)
III. Mobility

“Anger Constipation”
Complete as many Rounds/Reps as possible in 8:00
Row 135m
1-2-3-4-5 x Handstand Push-ups (Strict/Deficit)
5-4-3-2-1 x Tire Flips
2-4-6-8-10 x Box Jumps (24/20”)
Rest 2:00
Complete as many Rounds/Reps as possible in 8:00
Row 135m
1-2-3-4-5 x Handstand Push-ups (Strict/Deficit)
5-4-3-2-1 x Tire Flips
2-4-6-8-10 x Box Jumps (24/20”)
Complete as many Rounds/Reps as possible in 8:00
Row 135m
1-2-3-4-5 x Handstand Push-ups (Strict/Deficit)
5-4-3-2-1 x Tire Flips
2-4-6-8-10 x Box Jumps (24/20”)

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04.24.2013

Warm-up Drills
I. Row 40kcal
II. 12-9-6 reps of
Thrusters (45/30lbs)
KB SDHP’s (24/16kg)
III. Mobility

Impact/Focus: Press + Push Press or Push/Split Jerk
I. Press/Push Press
Using no more than three attempts to establish best lift/load/max reps work through the following overhead strength barbell complex: 1 x Press + Push Press x Max Reps

II. Push/Split Jerk
3(60%2RM)
2(70%2RM)
1(90%2RM)
1(100%2RM)
1(105%2RM)
1(115%2RM)

Post sets/reps/loads to comments.

“Disciplined Abuse: By Dub’s Request”
For time
10 x Jump Squats (95/65lbs)
20 x DB Renegade Row (50/35lbs)
30 x KB Swings (32/24kg)
40 x Knees-2-Elbows
50 x DB Walking Lunges (50/35lbs)
40 x GHD Sit-ups
30 x KB Swings (32/24kg)
20 x DB Renegade Row (50/35lbs)
10 x Jump Squats (95/65lbs)

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Posted in | 3 Comments

04.23.2013

Warm-up Drills
I. Run 400m
II. 6:00 AMRAP of
20ft Duck Walk
20ft Crab Walk
20ft Bear Crawl
20ft Leg Kicks
20ft Lateral Lunges
20ft Inchworms/Hollow Support
III. Mobility

Impact/Focus: Athlete’s Choice Pull
Against a 12:00 Running Clock or every minute on the minute for 12:00 execute the appropriate training movement/objective prescribed:
I. Deadlift: Establish 1RM
II. Hang Snatch: EMOTM 12:00 x 2 reps (45-65%1RM)
III. Hang Clean: EMOTM 12:00 x 2 reps (45-65%1RM)

Post sets/reps to comments.

“Deuce-Seven-Five”
5:00 AMRAP/Ladder
10 x KB Sumo Deadlift High Pull (32/24kg)
3-6-9 etc… x Medicine Ball Thrusters (40/20lbs)
Rest 1:00
5:00 AMRAP/Ladder
10 x American KB Swings (32/24kg)
3-6-9 etc… x Ring Dips
Rest 1:00
5:00 AMRAP/Ladder
10 x KB Goblet Squats (32/24kg)
3-6-9 etc… x Jumping Slamball (40/20lbs)

Post scores to comments.

Skill Development
50 x Abmat Sit-ups
25 x Floor/Windshield Wipers (45/25lbs)
50 x Abmat Sit-ups (butterfly)

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04.22.2013

Warm-up Drills
I. Row x 3:00
II. 2 Rounds of
7 x Burpees
7 x Deadhang Pull-ups
10 x Air Squat (wall)
III. Mobility

“Marathon Monday”
5 Rounds for time of
4 x Squat Clean & Jerk (185/125lbs)
15 x C2B Pull-ups
13 x Burpee Lateral Jumps
Then…
Run 800m

Post scores to comments.

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04.19.2013

Warm-up Drills
I. Run 400m
II. 3 Rounds of
7 x Push-ups (clapping)
7 x Hollow Rocks (2ct)
7 x Air Squats (wall)
III. Mobility

Impact/Focus: Weighted Ring/Static Dips
Every minute on the minute for 12:00 execute 2 reps x Weighted Ring/Static Dips.

Post sets/reps/loads to comments.

“Callepigione”
For time
20 x Double-unders
10 x 1-Arm DB Snatch (Alt.R/L)
10 x Wallball (20/14lbs)
30 x Double-unders
20 x 1-Arm DB Snatch (Alt.R/L)
20 x Wallball (20/14lbs)
40 x Double-unders
30 x 1-Arm DB Snatch (Alt.R/L)
30 x Wallball (20/14lbs)
50  x Double-unders

Post scores to comments.

Posted in | 5 Comments

04.18.2013

Warm-up Drills
I. Run 800m
II. 2 Rounds of
5 x Burpees
5 x Inchworms-2-Plank (2ct)
5 x Sumo Deadlift High-Pull (45/30lbs)
5 x Front Squat (45/30lbs)
5 x Push Press (45/30lbs)
III. Mobility

Impact/Focus: Back Squat 1-1-1-1-1RM
Warm-up with 2-3 sets of 3-5 reps each before working up to and establishing an initial/new one rep maximum Back Squat.

Back Squat 1-1-1-1-1RM

Post sets/reps/loads to comments.

“Bang A Louie”
Complete as many Rounds/Reps as possible in 14:00 of
Row 15kcal
5 x Push Press/Jerk (155/105lbs)
10 x Box Jumps (32/24”)

Post scores to comments.

Posted in | 4 Comments

04.17.2013

Warm-up Drills
I. Row 2:00
II. 9 Fundamentals x 5 repetitions each (45/35lbs)
III. Mobility

“Erica”
5 Rounds of AMRAP in 3:00, rest 1:00 between efforts
3 x Power cleans (135/95lbs)
5 x Clapping/Plyo Push-ups
7 x Box Jumps (24/20”)

Post scores to comments.

Skill Development
10-9-8-7-6-5-4-3-2-1 reps/seconds of
L-sit/V-sit (seconds)
Strict TTB/K2E
Hollow Rocks (2ct)

Posted in | 9 Comments

04.16.2013

Warm-up Drills
I. Speed Rope 2:00
II. 12-9-6 reps of
Thrusters (45/30lbs)
American KB Swings (24/16kg)
III. Mobility

Impact/Focus: Push Press 1RM or Push Jerk 2RM
Use 2-3 warm-up sets before working through one of the following options:

I.Push Press 1-1-1-1-1
II. Push Jerk 2-2-2-2-2

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“The Duality Of Man”
For time
30 x Bench Press (75%BW)
3 x Rope Climbs
60 x Wallball (20/14lbs)

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Posted in | 8 Comments

04.15.2013

Warm-up Drills
I. Row 2:00
II. AMRAP in 5:00 of
15 ft Duck Walk
15 ft Crab Walk
15 ft Bear Crawl
15 ft Walking Lunges
15 ft Broad Jumps
15 ft Inchworms
III. Mobility

Impact/Focus: KB Swing Ladder
Every minute on the minute execute the requisite workload of American KB Swings. Remaining time from the minute is rest time. Work each minute until unable to complete the prescribed amount of repetitions within the time allotted. Use 32/24kg respectively. The first minute is 6 reps, the second is 9 reps, the third is 12 reps, continue adding three reps per minute until failure.

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“No, Like An Infinitely Tacky Adhesive”
3 Rounds for time of
Run 400m
21 x GHD Sit-ups
15 x Back Extensions
21 x Wallball (20/14lbs)

Post scores to comments.

Posted in | 5 Comments

04.12.2013

Warm-up Drills
I. Speed Rope x 2:00
II. AMRAP in 5:00 of
5 x Burpees
5 x Inchworms-2-Plank (2ct)
5 x Sumo Deadlift High-Pull (45/30lbs)
5 x Front Squat (45/30lbs)
5 x Push Press (45/30lbs)
III. Mobility

Impact/Focus: Thruster Ladder
Against an 8:00 Running Clock work through as many sets of 2 x Thrusters, increasing weight for each attempt as follows:

65-95-105-115-135-155-175-195-210lbs

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“Sherlock”
4 Rounds for time
20 x Overhead Walking Lunges (45/25lbs)
15-12-9-6 reps each
Toes-2-Bar/K2E’s
Burpee Box Jumps (24/20’’)
Push-ups
Then…
30 x Thrusters (65/45lbs)

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Posted in | 9 Comments

04.11.2013

Warm-up Drills
I. Row 500m
II. 3 Rounds of
7 x Medicine Ball Cleans (40/20lbs)
7 x Push-ups (CFGS)
III. Mobility

Impact/Focus: Muscle-up Transition Practice
EOMOTM for 10:00 execute the following Muscle-up (Transition Emphasis) Sets/Reps below
2-4-2-4-2 x Deadhang Muscle-up (Transition Emphasis)

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“Fear Is An Acquired Taste”
Complete each of the following for maximum time/reps/kcal possible
Tabata x Air Squats
Rest 1:00
4:00 x Max Reps Muscle-ups
Rest 1:00
Tabata x Row (kcal)

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Skill Development
For quality
5 Rounds of (:10 x:20 rest)
L-sit/V-sit (time)
Then…
5 Rounds of (:20 x :10 rest)
GHD/Abmat Sit-ups (for reps)

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04.10.2013

Warm-up Drills
I. Row 50kcal
II. 2 rounds of
30ft Duck Walk
30ft Crab Walk
30ft Bear Crawl
30ft Reverse Walking Lunges
30ft Walking Lunges
30ft Broad Jumps
30ft Inchworms
III. Mobility

Impact/Focus: Bench Press 4-4-2-2-2RM
Warm-up with 2 sets of 5 reps each at 40-60%1RM.

Bench Press 4-4-2-2-2RM

Post sets/reps/loads to comments.

“Portion Control”
Complete 5 Rounds of the following, each individually timed. Rest 2:00 between efforts.
20 x Ground-2-Overhead (45/25lbs)
20 x Thrusters (45/30lbs)

Post scores to comments.

Posted in | 8 Comments

04.09.2013

Warm-up Drills
I. Speed Rope x 2:00
II. 3 rounds of
1 x Rope Climb
10 x Hollow Rocks
7 x Burpees
III. Mobility

Impact/Focus: Front Squat 2-2-2-2-2RM
Warm-up with 3 sets of 5 reps each at 40-60%1RM

Front Squat 2-2-2-2-2RM

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“Moozenackle”
For time
15 x Power Snatch
15 x Hang Squat Clean
30 x 1-Arm Suitcase Deadlift (15R/15L)
15 x Thruster or Push Jerk
15 x Push Jerk or Thruster
15 x Overhead Squat

Notes: Every minute on the minute execute 3 x Burpees.
Options for selected loads are 65/95/115/135/155/185/205lbs.
Alternate as necessary between Right and Left hands for the Suitcase Deadlifts.

Post scores to comments.

Skill Development
I. Establish longest freestanding handstand
II. Establish longest handstand walk

Posted in | 12 Comments

04.08.2013

Warm-up Drills
I. Row 2:00
II. 3 rounds of
5 x Deadhang Chin-ups
10 x Push-ups (CFGS)
15 x Air Squats
III. Mobility

“The Turkish Two-fer”
Work through the following two stage Turkish Get-up 1RM/work capacity test:
I. Turkish Get-up 1RM
Against a 7:00 Running Clock work up to the heaviest KB Turkish Get-up (alt. sides every rep).
II. Turkish Get-up Work Capacity (total lbs/kg)
Against a 5:00 Running Clock move max lbs/kg via Turkish Get-ups (alt.R/L)

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“Haulenn”
3 Rounds, each against a 5:00 Running Clock
Run 100m
AMRAP in time remaining of
12 x American KB Swings (32/24kg)
7 x Pull-ups
Rest 1:30 between rounds.

Notes: Each 100m Run is individually timed,

Post scores to comments.

Skill Development
3-5 Rounds at your own pace of
:10 x L-sit/V-sit
5 x Strict TTB/K2E’s
:15 x Ring Support (Hollow)
10 x Hollow Rocks (2ct)

Posted in | 6 Comments

04.05.2013

Warm-up Drills
I. Run 400m
II. 2 Rounds of
10 x Push-ups (CFGS)
10 x Squat Jumps
10 x Inchworms
10 x Burpee Broad Jumps
III. Mobility

“Peer pressure is a %&^$!”
Encumbered Relay Run (Sandbag)
Rest 1:00
1:00 Max Reps x Tire Flips + Bounds
*Athletes Immediately Swap Movements and Continue…
1:00 Max Reps x Tire Flips + Bounds

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“Team Survival: Work Capacity”
In teams of two athletes work through the time trials x reps below. Teams will proceed until sets are no longer able to be completed within the time allotted.
Against a Repeating 1:00 timer:
A1 – Bumper G2OH x 20-21-22…
A2 – Rest
Against a 1:00 Running Clock:
A2 – Bumper G2OH x 20-21-22…
A1 – Rest
Against a 1:00 Running Clock:
A1 – Burpees x 10-11-12…
A2 – Rest
Against a 1:00 Running Clock:
A2 – Burpees x 10-11-12…
A1 – Rest

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04.04.2013

Warm-up Drills
I. Run 800m
II. 3 Rounds of
5 x Goblet Squats (24/16kg)
10 x American KB Swings (24/16kg)
5 x Burpees (w/strict Push-up)
10 x Hollow Rocks (2ct)
III. Mobility

“CrossFit Games Open 13.5”
Complete as many Rounds/Reps as possible in 4:00 of
15 x Thrusters (100lbs)
15 x Chest-2-Bar Pull-ups

After the first 4 minute AMRAP athletes who have qualified via the specified cutoff score will immediately storm through the next subsequent round; each of which will be 4 minutes in length. All sets/reps/loads/movements will remain the same regardless of which AMRAP an athlete may be working on. See below for an example outline from the CF mainsite–

*If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
*If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
*If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

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Posted in | 7 Comments

04.03.2013

Warm-up Drills
I. 2 Rounds of your choice (w/:30 rest btwn)
Single-unders x 1:00
Single-unders x 150
II. 2 Rounds for Quality of:
3 x Snatch Grip Deadlift
3 x High Hang Power Snatch (Pockets)
3 x Overhead Squat
3 x Snatch Grip Rack Push Press/Jerk
III. Mobility

“Amurkken”
Complete as many Rounds/Reps as possible in 10:00 of
1 x Sandbag Complex (70/40lbs)
2 x KB Turkish Get-ups (alt.sides)
4 x Pull-ups (*Weighted)
8 x 1-arm DB/KB Snatch (alt.sides)
10 x Jumping Slamball (40/20lbs)

Post scores to comments.

Posted in | 7 Comments

04.02.2013

Warm-up Drills
I. Run 800m
II. 3 Rounds of
7 x Slammies (40/20lbs)
7 x Triangle Push-ups
III. Mobility

Impact/Focus: Deadlift 4-4-2-2-2
Warm-up with 2-3 sets x 3-5 reps each before working through the following sets of heavy Deadlifts.
Deadlift 4-4-2-2-2

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“Stab Then Twist”
15-12-9-6-3 reps for time of
Wallball (20/14lbs)
Box Jumps (24/20’’)

Post scores to comments.

Skill Development
Work through 3-5 Rounds of the following:
Max Reps x Hollow Rocks
Rest :20
Max Reps x L-sit Pull-ups/Chin-ups
Rest :20
Max Reps x Knees-2-Elbows
Rest :20
Max Time x Plank Hold (*)
Rest :20
Max Reps x True Push-ups
Rest :20
Max Reps Weighted GHD Sit-ups

Posted in | 8 Comments

04.01.2013

Warm-up Drills
I. 6 Rounds Speed Rope
(:30s work :20s rest)
II. 2 Rounds of
5 x Press
5 x Push Press
5 x Front Squat
5 x Hang Power Snatch
III. Mobility

Impact/Focus: Back Squat & HSPU EMOTM
Every Minute on the Minute for 12:00 complete the following movements/sets/reps alternating between them on even and odd minute marks.
Odd Minutes: 4 x Back Squat (>65%1RM)
Even Minutes: 3 x Handstand Push-ups

Notes: Handstand Push-ups should be scaled to deficits, modified, or kipping as per necessary should athletes need refreshers in any upcoming Opens skill sets.

Post loads/results to comments.

“Mikhael’s Crucible”
3 Individually timed efforts of
Row 350m
2 Rounds of
3 x Squat Clean (135/95lbs)
5 x Burpees
7 x Pull-ups (C2B)
Rest 2:00

Notes: Ensure a full 2:00 rest between efforts.

Post scores to comments.

Posted in | 5 Comments

UPCOMING EVENTS