Monthly Archives: May 2013

05.31.2013

Warm-up Drills
I. Row 750m (Power Curve Refinement Effort)
II. 10-8-6 reps of
Hollow Rocks (2ct)
Medicine Ball Cleans (20/14lbs)
Hindu Push-ups (2ct)
III. Mobility

Impact/Focus: Pull-up/Rope Climb/Muscle-up Tests
Against a 12:00 Running Clock Choose 1-3 Deadhang Pull-up/Muscle-up Month tests to attempt a personal record.

Weighted Deadhang Pull-up 1RM
L-sit Pull-ups Max Reps
Deadhang Pull-ups Max Reps
Deadhang to Freestyle Pull-ups Max Reps
Freestyle Pull-ups Max Reps
Max Rope Climb Ascents x 5:00 (Freestyle)
Max Rope Climb Ascents ‘Unbroken’ (CFGS)
Weighted Muscle-up 1RM
Deadhang Muscle-ups Max Reps (false grip)
Freestyle Muscle-ups Max Reps

Post scores to comments.

“Warm Shadows”
5 Rounds of (3:00 AMRAP x 1:00 Rest)
12 x Wallball (20/14lbs)
6 x KB Snatch H2H (24/16kg)
Then…
8 x Reverse Wallball (20/14lbs)
10 x American KB Swings (32/24kg)

Post scores to comments.

Skill Development
Choose one of the following for 4-7 Quality Rounds
I. 3 x L-sit Pull-ups
II. 3 x Strict Toes-2-Bar + 1 x Deadhang Chin-up
III. 3 x Knees-2-Elbows (Strict) + 1 x Deadhang Chin-up
IV. 5 x Laying Leg Raises + 1 x Pull-up Deadhang Mod (Manual Resisted Negatives if Applicable)

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05.30.2013

Warm-up Drills
I. 5:00 AMRAP
20ft Duck Walk
20ft Crab Walk
20ft Bear Crawl
20ft Leg Kicks
20ft Lateral Lunges
20ft Inchworms/Hollow Support
II. Mobility

Impact/Focus: Thrusters EMOTM
Every Minute on the Minute for 12:00 execute one of the following options
I. EMOTM 3 x Thrusters
II. EMOTM 2 x Thrusters
III. EOMOTM 3-5 Reps x DB Thruster

Post scores to comments.

“Elizabeth One”
21-15-9 reps for time of
Power Clean (165/110lbs)
Ring Dips
*Double-under Tax

Notes: Every time a set of Power Cleans is broken = 20 x Double-under tax.

Post scores to comments.

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05.29.2013

Warm-up Drills
I. Row 2:00
II. 8:00 AMRAP of
1 x Rope Climb
8 x Wallballs (20/14lbs)
8 x KB Swings (24/16kg)
III. Mobility

“Nostalgic II”
For time
100ft Walking Lunges
21 x Pull-ups
21 x Abmat Sit-ups
100ft Walking Lunges
18 x Ring/Static Dips
18 x Abmat Sit-ups
100ft Walking Lunges
15 x Pull-ups
15 x Abmat Sit-ups
100ft Walking Lunges
12 x Ring/Static Dips
12 x Abmat Sit-ups
100ft Walking Lunges
9 x Pull-ups
9 x Abmat Sit-ups
100ft Walking Lunges
6 x Ring/Static Dips
6 x Abmat Sit-ups

Post scores to comments.

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05.28.2013

Warm-up Drills
I. Row 2:00
II. 2 Rounds of
7 x Burpee Jump & Touch (Rig)
7 x Deadlift (45/30lbs)
7 x Front Squat (45/30lbs)
7 x Push Press (45/30lbs)
III. Mobility

Impact/Focus: Deadlift, Hang Clean or Clean
15:00 Time Cap. Use 2-3 warm-up sets before attacking the prescribed rep schemes found below.

I. Clean x 1-1-1-1-1
II. Hang Clean x 2-2-2-2-2
III. Deadlift x 5-5-5-5-5

Post sets/reps/loads to comments.

“Memory Jump”
Complete the following against a 15:00 running clock
Row 750m
Then in remaining time, complete as many rounds/reps of
9 x American KB Swings (32/24kg)
9 x Jumping Slamballs (40/20lbs)
9 x Box Jumps (24/20”)

Post scores to comments.

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05.27.2013

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

“Murph”
Complete the following for time
Run 1 mile
100 x Pull-ups
200 x Push-ups
300 x Air Squats
Run 1 mile

Notes: In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it. -via CrossFit.com

Post scores to comments.

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05.24.2013

Warm-up Drills
I. Run 400m
II. 4 Rounds of
2:00 x ALT L/R Turkish Get-ups
1:00 x Pistols
III. Mobility

“Fight Gone Bad!”
Three rounds for total points of
Wallball (20/14lbs)
Sumo Deadlift High-Pull (75/55lbs)
Box Jump (20/16″)
Push Press (75/55lbs)
Row (Kcal)

Post scores to comments.

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05.22.2013

Warm-up Drills
I. Row 500m
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

“Ignorance Is Bliss”
Against a 15:00 Running Clock complete the following for time
6 x Rope Climb Ascents
In the time remaining complete as many Rounds/Reps as possible of
7 x Two-Fer Wallball (20/14lbs)
10 x KB Snatch H2H (32/24kg)

Post scores to comments.

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05.21.2013

Warm-up Drills
I. Row 2:00
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: Deadlift 5-5-5+ & Snatch Grip Deadlift 3RM
I. Deadlift 5-5-5+
Work through the following sets of Deadlift using the percentages outlined below based on .9 of your 1RM.
5 x 40% (Warm-up)
5 x 45% (Warm-up)
5 x 50% (Warm-up)
5 x 55%
5 x 60%
5 x 65%

II. Snatch Grip Deadlift 3RM
Using 2-3 warmup sets of 3-5 reps
Snatch Grip Deadlift x 3-3-3-3-3RM

III. Snatch Technique
Warm up as necessary and complete the workload below focusing on technique/form. Weight is not the achievement here, it will come with perfect technique.
Snatch x 2-2-2-2-2

Post sets/reps/loads to comments.

“N.E. Regional Workout #6”
For time
100 x Double-unders
50 x Handstand Push-ups
40 x Toes-to-Bar
30 x Shoulder-to-Overhead (155/95lbs)
20 x Walking Lunges with bar in front rack (155/95lbs)

Post scores to comments.

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05.20.2013

Warm-up Drills
I. Run 400m
II. 2 Rounds of
5 x Strict Press (45/30lbs)
5 x Squat Jumps (45/30lbs)
5 x Push Press (45/30lbs)
5 x Thruster (45/30lbs)
5 x Push/Split Jerk (45/30lbs)
III. Mobility

Impact/Focus: PP/PJ/SJ Optional
I. Push Press x 5-4-3-2-1RM
II. Push/Split Jerk x 2-2-2-2-2RM
III. Push/Split Jerk x 2-1-1-1-1RM

Post sets/reps/loads to comments.

“Cou”
For time
Run 800m
7-6-5-4-3-2-1 reps of
Squat Clean (165/110lbs)
Burpees
Run 800m

Post scores to comments.

Skill Development
50 x Ring Rows (strict)
Then…
Against a 6:00 Running Clock
6 x Hollow Rocks (2ct)
:10+ Static Hold L-sits (Paralettes/Rings)

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05.16.2013

Warm-up Drills
I. Run 400m
II. 2 Rounds of
7 x Deadhang Chin-ups
7 x KB Swings (24/16kg)
7 x Hollow Rocks (2ct)
5 x Forward Rolls
III. Mobility

Impact/Focus: Squat Optional
I. Overhead Squat 8+RM
II. Front Squat 4RM 6+RM
III. Back Squat 4RM 12+RM

Notes: Warm-up sets/reps should be appropriate for each athletes’ specific ambitions for rep records/movement PR’s.

Post sets/reps/loads to comments.

“Hangry”
For time
3 Rounds for time of
Run 200m
12 x 1-arm KB Snatch (6R6L-24/16kg)
Max Reps x L-sit Pull-ups

Post scores to comments.

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05.14.13

Warm-up Drills
I. Run 400m
II. Snatch Technique & Instruction
III. Mobility

Impact/Focus: Deadlift 5/3/1+ or Snatch 1RM
Work through the following percentage based sets outlined below, using 1RM x .9 to establish a submaximal starting weight.
Percentages for sets and reps are derived from this number.
The final set is a “+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial rep load prescribed.

5 x 40%
5 x 50%
5 x 60%
5 x 75%
3 x 85%
1+ x 95%

II. Snatch 1-1-1-1-1RM

Post sets/reps/loads to comments.

“Jackie”
Row 1000m
45 x Thrusters (45lbs)
30 x Deadhang Pull-ups

Post scores to comments.

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05.13.2013

Warm-up Drills
I. Run 400m
II. 2 Rounds for quality of:
7 x Burpees
7 x Deadlifts (45/30lbs)
7 x Push Press (45/30lbs)
7 x Thrusters (45/30lbs)
III. Mobility

Impact/ Focus: Weighted Dips 5-5-5-5-5
Warm-up with three sets of Ring/Static Dips before working up to a new 1RM Ring/Static Dip.
Athletes should be capable of a 1.25xBW Static Dip before transitioning to Weighted Ring Dips
I. Weighted Ring Dip 1-1-1-1-1RM
II. Weighted/BW Static Dips x 5-5-5-5-5

Post sets/reps/loads to comments.

“Bai’s Hangover”
Complete as many rounds/reps as possible in 18:00 of
400m run
30 x Wallball (20/14lbs)
30 x Slamball (40/20lbs)

Skill Development
Angel Drops (PVC)

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05.10.2013

Warm-up Drills
I. Run 400m
II. 2 Rounds of
5-7 x Deadhang Chin-ups
7 x KB Swings (24/16kg)
7 x Hollow Rocks (2ct)
5 x Forward Rolls
III. Mobility

Impact/Focus: Squat Optional
I. Overhead Squat 3RM
II. Front Squat 4RM
III. Back Squat 4RM

Post sets/reps/loads to comments.

“Heline”
3 Rounds for time of
Row 500m
12 x KB Swings (32/24kg)
21 x Box Jumps (32/24”)

Post scores to comments.

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05.09.2013

Warm-up Drills
I. Row 3:00
II. 2 Rounds of
20ft Duck Walk
20ft Crab Walk
20ft Bear Crawl
20ft Leg Kicks
20ft Lateral Lunges
20ft Inchworms/Hollow Support
III. Mobility

Impact/Focus: Pull-ups
Choose one of the following work through the sets/reps EMOTM for 8:00
1-2 x Deadhang muscle ups
2 Weighted Pull-ups
3-5 Deadhang Pull-ups
5 Band Assisted Pull-ups

Post scores to comments.

“Olympic Lifting Bonanza”
Complete the following for time
3 rounds of
3 x Squat Clean & Jerk (135/95lbs)
25 x Double-unders
3 rounds of
3 x Squat Snatch (135/95lbs)
15 x GHD Sit-ups

Post scores to comments.

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05.08.2013

Warm-up Drills
I. Run 400m
II. 3 Rounds of
8 x Wall Squats/Bench Squats
8 x Deadhang Chin-ups
III. Mobility

Impact/Focus: Bench Press
Warm-up with 2-3 sets of 5 reps each before working through the following 3 rep sets of Bench Press. Go heavy, attempt to establish a 3RM.

Bench Press 3-3-3-3-3RM

Post sets/reps/loads to comments.

“Stimpy”
For Time
Run 200m
3 Rounds of
6-4-2 x L-sit Pull-ups
6-4-2 x Handstand Push-ups
Run 200m
4 Rounds of
4 x Front Squat (185/135lbs)
10 x DB Thrusters (50/35lbs)
Run 200m
4 Rounds of
10 x Ring Push-ups
4 x DB Thrusters (45/30lbs)
Run 200m

Post scores to comments.

Skill Development
Perform 3-5 Rounds of the following Ring Complex, without resting or coming off the rings:
Muscle-up x 1
Ring Dip to max depth with :02 hold at bottom x 2
Support x :10
Ring Dip to max depth with :02 hold at bottom x 2
Muscle-up x 1

Notes: Muscle-ups start at full extension with turn-out and finish in the support with turn-out.

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05.07.2013

Warm-up Drills
I. Run 400m
II. 2 Rounds of
20ft Duck Walk
20ft Crab Walk
20ft Bear Crawl
20ft Leg Kicks
20ft Lateral Lunges
20ft Inchworms/Hollow Support
III. Mobility

Impact/Focus: Deadlift 3-3-3+ & Olympic Lifts
I. Deadlift 3-3-3+
Work through the following percentage based sets outlined below.
To determine loads multiply 1RM by .9 with percentages being derived from the resulting number.
The final set is a ”+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial rep load prescribed.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
3 x 70%
3 x 80%
3+ x 90%

Post sets/reps/loads to comments.

II. Olympic Lift Impact/Focus
As time permits work through 1-2 of the following Clean/Jerk/Snatch centric movements for today’s training.
Power Clean 2-2-1-1-1 (75-90%1RM)
Push/Split Jerk 2-2-1-1-1 (70-80%1RM)
Hang Power Snatch 2-2-2
Snatch Grip Deadlift 4-4-4

Post results to comments.

“Rummy”
Complete 6 Rounds of the following:
1:00 x 2-Fer Wallball (20/14lbs)
[:20 x Rest/Transition]
1:00 x Double-unders (*FltS)
[:20 x Rest/Transition]
1:00 x Hang Power Snatch (75/55lbs)
[:20 x Rest/Transition]
1:00 x GHD Sit-ups (*Slapfight-ROM)
[:20 x Rest/Transition]
1:00 x x Jumping Slammball (40/20lbs)
[1:00 x Record/Rest/Reset]

Post scores to comments.

Posted in | 5 Comments

05.06.2013

Warm-up Drills
I. Row 3:00
II. 2 Rounds of
7 x Push ups (CFGS)
7 x Deadlifts (45/30lbs)
7 x Power Clean (45/30lbs)
7 x Push Press (45/30lbs)
III. Mobility

Impact/Focus: Pull-up/Rope Climb/Muscle-up Tests
Choose 2 tests out of the following that you did not complete last week during baseline establishment:
Weighted Deadhang Pull-up 1RM
L-sit Pull-ups Max Reps
Deadhang Pull-ups Max Reps
Deadhang to Freestyle Pull-ups Max Reps
Freestyle Pull-ups Max Reps
Max Rope Climb Ascents x 5:00 (Freestyle)
Max Rope Climb Ascents ‘Unbroken’ (CFGS)
Weighted Muscle-up 1RM
Deadhang Muscle-ups Max Reps (false grip)
Freestyle Muscle-ups Max Reps

Post scores to comments.

“Klepto”
4 rounds for time of
27 x Box Jumps (24/20”)
20 x Burpees
11 x Squat Cleans (145/105lbs)

U.S. Air Force Major David ‘Klepto’ L. Brodeur, 34, of Auburn, Massachusetts, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, Alaska, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire from an Afghan military trainee. He is survived by his wife Susie, daughter Elizabeth, and son David.–viaCrossFit.com

Post scores to comments.

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05.03.2013

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: Athlete’s Choice Squat Test
I. Wendler Back Squat (HB or LB): Est.1RM
II. Front Squat Est.1RM
III. Overhead Squat Est. 1RM or Est. Rep Record @ OHS(1xBW)

Post sets/reps/loads to comments.

“Underchester”
Complete the following against a 16:00 Running Clock
Run 800m
Then… AMRAP of
Max Reps x Hang Power Clean (135/95lbs)
20 x GHD/Abmat Sit-ups

Post scores to comments.

Posted in | 6 Comments

05.02.2013

Warm-up Drills
I. Run 800m
II. 2 Rounds of
20ft Duck Walk
20ft Crab Walk
20ft Bear Crawl
20ft Leg Kicks
20ft Lateral Lunges
20ft Inchworms/Hollow Support
III. Mobility

Impact/Focus: Rower Intervals
10 Rounds of (:20 maximal effort x :40 Rest)

Notes: Complete as many Rounds of (:20 on x :40 rest) while holding a deviation limit of 70%. After warming up well execute a single :20 max effort Row for distance. Repeated sprint efforts today with a 1:2 work to rest ratio becomes a much more challenging training session when small goals, such as struggling to hold each work interval to 70% or better of the days best initial interval rowed.

Post scores to comments.

“Terminal Velocity”
Work through 9-12-15-18-21 reps for time of
Ring Push-ups
DB Thrusters (50/35lbs)
Sandbag G2OH (70/40lbs)

Post scores to comments.

Skill Development
1:00 x Ring Support (w/ Turn-out & Hollow Body Position)
1:00 x L-sit/V-sit (from bottom of Chin-up Position emphasizing active shoulders throughout)
20 x Pistols (L+R=1Rep)

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05.01.2013

Warm-up Drills
I. Row 500m
II. 2 Rounds of
1 x Climb Up and Over Rig
3 x Burpees
5 x Air Squats (wall)
7 x Hollow Rocks (2ct)
III. Mobility

Impact/Focus: Pull-up, MU, Rope Climb Tests
Weighted Deadhang Pull-up 1RM
L-sit Pull-ups Max Reps
Deadhang Pull-ups Max Reps
Deadhang to Freestyle Pull-ups Max Reps
Freestyle Pull-ups Max Reps
Max Rope Climb Ascents x 5:00 (Freestyle)
Max Rope Climb Ascents (CFGS)
Weighted Muscle-up 1RM
Deadhang Muscle-ups Max Reps (false grip)
Freestyle Muscle-ups Max Reps

Post sets/reps/loads to comments.

“And Now For Something Completely Different”
Complete as many Rounds/Reps as possible in 10:00 of
3 x Front Squat (185/135lbs)
5 x Squat Jump-Touch (Rig)
10 x Toes-2-Bar/K2E’s
30 x Double-unders

Post scores to comments.

Posted in | 7 Comments

UPCOMING EVENTS

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