Monthly Archives: August 2013

08.30.2013

Warm-up Drills
I. Run 400m
II. 6:00 AMRAP of
20ft Duck Walk
20ft Crab Walk
20ft Bear Crawl
20ft Bear Crawl (Bent legs)
20ft Bear Crawl (Straight legs)
20ft Broad Jumps
III. Mobility

“Nasty Nancy”
4 rounds for time of
400m Sandbag Portage
20 x Overhead Squats (115/85lbs)

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Skill Development
Tabata x Double-unders
Rest 1:00
Tabata x Abmat Sit-ups (butterfly)

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08.29.2013

Warm-up Drills
I. Row 2 minutes
II. 3 Rounds of
7 x Medicine Ball Cleans (40/20lbs)
7 x Push-ups (CFGS)
III. Mobility

Impact/Focus: Snatch Grip Deadlift 5-4-3-2-1
Warm-up with 2-3 sets before completing the workload below. Weights should increase with each set.

Snatch Grip Deadlift 5-4-3-2-1

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“The World Is Yours”
For time
C2B Pull-ups x 1-2-3-4-5-6-7-8-9-10
Ring Dips x 10-9-8-7-6-5-4-3-2-1

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08.28.2013

Warm-up Drills
I. Run 400m
II. 5:00 AMRAP of
5 x Pull-ups
10 x Push-ups
15 x Wall Squats
III. Mobility

Impact/Focus: Press Deload
Work through the following sets of Press using the percentage based sets outlined below.
IMPORTANT: To determine loads per set each athlete will take their single repetition maximum and multiply it by .9 with percentages being derived from the resulting number.

5 x 30% (warm-up)
5 x 35% (warm-up)
3 x 35% (warm-up)
5 x 40%
5 x 50%
5 x 60%

Post sets/reps/loads to comments.

”Gorilla Glued”
4 Rounds for time of
100ft x Overhead Walking Lunges (45/25lbs)
10 x Burpee Pick-ups (45/25lbs)
4-3-2-1 x Muscle-ups

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08.27.2013

Warm-up Drills
I. Row 750m
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: Clean & Jerk/Clean Pulls
Complete 2-3 warm-up sets before completing one of the following workloads:

I. Clean & Jerk x 2-2-2-2
II. Clean (Squat) x 2-2-2-2
III. Clean Technique x 2-2-2-2

Notes: Weight should increase with each set with the exception of Option III which should be appropriately loaded for those who need to focus on technique.

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“The Seven”
7 rounds for time of
7 x Ring Push-ups
7 x Thrusters (135/95lbs)
7 x Knee to Elbows
7 x Sumo Deadlift High-pull (32/24kg)
7 x Burpees
7 x KB Swings (32/24kg)
7 x Pull ups

Notes: A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.
-via CrossFit.com

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08.26.2013

Warm-up Drills
I. Run 400m
II. 2 rounds of
10 x Deadhang Pull-ups
10 x Push-ups
10 x Reverse Walking Lunge Reach (alt.Samson Stretch)
10 x PVC Pass-through
10 x PVC OHS or Wall Facing Squats
III. Mobility

Impact/Focus: Back Squat 3-3-3-3-3
Warm up with 3 sets of 5 reps each before working through the following:

Back Squat 3-3-3-3-3

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“Y is for YES!”
Complete as many rounds/reps as possible in 8:00 of
4 x Push/Split Jerk (155/115lbs)
8 x Handstand Push-ups
12 x GHD/Abmat Sit-ups
Rest 2:00
Then…
3 Rounds for time of
20 x Wallball (20/14lbs)
200m Run

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08.23.2013

Warm-up Drills
I. Speed Rope 2:00
II. 6:00 AMRAP of
1 x Rope Climb
5 x Burpees
7 x KB Goblet Squat (24/16kg)
III. Mobility

“Tidal Pools”
6:00 AMRAP of
6 x 1-Arm DB Snatches (50/35lbs)
10 x KB Swings (32/24kg)
Rest 1:00
Then…
6:00 AMRAP of
8 x Ring Dips
15 x Jump Squats (45lbs)
Rest 1:00
Then…
6:00 AMRAP of
12 x GHD/Abmat Sit-ups
20 x Double-unders

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08.22.2013

Warm-up Drills
I. Run 400m
II. 2 rounds of
6 x Deadlift (45/30lbs)
6 x Hang Power Cleans (45/30lbs)
6 x Front Squat (45/30lbs)
6 x Push Press (45/30lbs)
III. Mobility

Impact/Focus: Deadlift 1-1-1-1-1RM
Warm-up with 3 sets x 5 reps each @40-60%1RM before working up to a Deadlift single repetition maximum.

Deadlift 1-1-1-1-1RM

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“Hang On”
For time
25 x Thrusters (95/65lbs)
25 x Toes-2-Bar/K2E
25 x Box Jumps (24/20”)
25 x Toes-2-Bar/K2E
25 x Thrusters (95/65lbs)

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Skill Development
6 Rounds of (:20 on x :10 rest)
L-sit/V-sit
6 Rounds of (:20 on x :10 rest)
Ring Support

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08.21.2013

Warm-up Drills
I. Run 800m
II. 4:00 AMRAP of
5 x Pull-ups
10 x Push-ups
15 x Air Squat
III. Mobility

Impact/Focus: Press 5-3-1+
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)
5 x 75%
3 x 85%
1+ x 95%

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“Closed Beach”
15:00 AMRAP of
8 x Sandbag Ground-2-Overhead (70/40lbs)
10 x Clapping/Plyo Push-ups
12 x Pistols (R+L=1Rep)

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08.20.2013

Warm-up Drills
I. Row 2:00
II. 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: Snatch EMOTM
Complete 2 reps every minute on the minute for 10 minutes; select from the following options based on current athletic skill level.

I. Snatch
II. Power Snatch
III. Snatch High Pull

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“Catfish Hunter”
4 Rounds for time of
Row 250m
9 x Deadhang Pull-ups
12 x Clapping/Plyo Push-ups
15 x KB Swings (32/24kg)

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08.19.2013

Warm-up Drills
I. Run 400m
II. 2 Rounds of
5 x Pull-ups
7 x KB Swings
9 x Medicine Ball Cleans (40/20lbs)
III. Mobility

Impact/Focus: Front Squat 5-5-5-5-5
Warm up as necessary (2-3 sets x 3-5 reps each) before completing the workload below.

Front Squat x 5-5-5-5-5

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“Perfect Practice”
Run 400m
Then…
Complete 15-12-9-6-3 reps of
Squat Clean (135/95lbs)
Lateral Burpees (over bar)

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08.16.2013

Warm-up Drills
I. Row 750m
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: Weighted Dips
Warm-up as necessary before choosing from the following options to work through:

I. Weighted Ring/Statics Dips x 5-4-3-2-1
II. Static Dips x 5-5-5-5-5
III. Banded Dips/Negatives x 5-5-5-5-5

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“Blackjack II”
Complete the following against a 16:00 clock
Run 800m
In time remaining, as many rounds/reps as possible of
9 x Wallball (20/14lbs)
15 x Abmat Sit-ups
21 x Double-unders

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08.15.2013

Warm-up Drills
I. Run 800m
II. 2 Rounds of
5 x Inchworms
10 x Medicine Ball Cleans (40/20lbs)
15 x Wall Squats
III. Mobility

“Shaky Ladder”
8:00 Ascension Ladder with reps of 1-2-3-4-5…etc.
Thrusters (95/65)
Box Jumps (24/20)
Rest 2:00
Then…
4:00 Ascension Ladder (reps of 1-2-3-4-5…etc.)
Push-ups (CFGS)
Slamballs (40/20lbs)

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Skill Development
Rope Climb Technique (securing feet/legs)

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08.14.2013

Warm-up Drills
I. Tabata Speed Rope
II. 6:00 AMRAP of
10 x Push-ups (CFGS)
10 x KB Swings (24/16kg)
10 x Hollow Rocks (2ct)
III. Mobility

Impact/Focus: Press 3-3-3+
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% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
3 x 70%
3 x 80%
3+ x 90%

Post sets/reps/loads to comments.

“Black Lung III”
Choose one of the three C2 Rowing options below
I. 3 Rounds of Row 1000m x 2:00 Rest
II. 5 Rounds of Row 500m x 1:00 Rest
III. 12 Rounds of :30 x Max Distance x :20 Rest

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Skill Development
25-20-15-10-5 reps of
GHD/Abmat Sit-ups
Back Extensions

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08.13.2013

Warm-up Drills
I. Run 400m
II. 2 Rounds of
7 x Deadlift (45/30lbs)
7 x Hang Power Clean (45/30lbs)
7 x Front Squat (45/30lbs)
III. Mobility

Impact/Focus: Snatch
Work through one of the following Snatch options
I. Find a 1RM from the 3 snatch positions. Once the bar leaves the ground it must be held through all 3 positions. Snatch, Low-hang Snatch, and High-hang Snatch
II. Snatch x 2-2-2-2-2
III. Snatch High-pull x 2-2-2-2-2

Notes: The sets today do not have to be executed as ‘touch and go’ sets (TnG). You may reset your grip and positioning between reps.

Post set/reps/loads to comments.

“Callimus”
3 Rounds for time of
5 x Deadlift (275/155lbs)
10 x Handstand Push-ups
15 x Toes-2-Bar/K2E’s
20 x Burpee Jumping Pull-ups

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Skill Development
8 Rounds of (:20 on x :10 rest)
Double-unders

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08.12.2013

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: Overhead Squat 3-3-3-3-3
Warm up as necessary (2-3 sets x 3-5 reps each) before completing the workload below.

Overhead Squat x 3-3-3-3-3

Notes: Today’s focus will not be trying to hit a 3RM, but rather focusing on determining/addressing mobility issues some of our athletes may find limiting their ability to Overhead Squat ability/progress.

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“Ring the Bell”
For time
Row 250m
21 x KB Swings (32/24kg)
21 x Goblet Squats (32/24kg)
Row 500m
15 x KB Swings (32/24kg)
15 x Goblet Squats (32/24kg)
Row 750m
9 x KB Swings (32/24kg)
9 x Goblet Squats (32/24kg)

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08.09.2013

Warm-up Drills
I. Speed Rope for 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

“Numb Aquatics”
For time
Row 500m
25 x KB Swings (32/24kg)
50 x Jumping Slamball (40/20lbs)
100 x Wallballs (20/14lbs)
Row 1000m

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Skill Development
Athlete’s choice

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08.08.2013

Warm-up Drills
I. Run 800m
II. 5:00 AMRAP of
5 x Pull-ups
7 x Hindu Push-ups
15 x Air Squats
III. Mobility

Impact/Focus: Press 5-5-5+
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 65%
5 x 75%
5+ x 85%

Post sets/reps/loads to comments.

“Dirty Elizabeth”
For time
200m Sandbag Portage
21 x Power Clean (135/95lbs)
21 x Ring Dips
200m Sandbag Portage
15 x Power Clean (135/95lbs)
15 x Ring Dips
200m Sandbag Portage
9 x Power Clean (135/95lbs)
9 x Ring Dips
200m Sandbag Portage

Post scores to comments.

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08.07.2013

Warm-up Drills
I. Run 400m
II. 2 rounds of
8 x Medicine Ball Cleans (40/20lbs)
10 x Push-ups (CFGS)
12 x Abmat Sit-ups (butterfly)
III. Mobility

Impact/Focus: TGU 1RM
Complete the following rep scheme, increasing loads each set and working up to a 1 rep maximum Turkish Get-up (both arms = 1 rep).

Turkish Get-ups x 3-3-2-1-1-1

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“Conquer”
For time
10 x DB Burpee Squat Clean (50/35lbs)
50 x GHD/Abmat Sit-ups
8 x DB Burpee Squat Clean (50/35lbs)
40 x GHD/Abmat Sit-ups
6 x DB Burpee Squat Clean (50/35lbs)
30 x GHD/Abmat Sit-ups
4 x DB Burpee Squat Clean (50/35lbs)
20 x GHD/Abmat Sit-ups
2 x DB Burpee Squat Clean (50/35lbs)
10 x GHD/Abmat Sit-ups

Post scores to comments.

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08.06.2013

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

Impact/Focus: Deadlift 5-5-5-5-5RM
Warm-up as necessary (2-3 sets) before completing the workload below; athletes should attempt to establish a new 5 rep record Deadlift PR.

Deadlift x 5-5-5-5-5RM

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“Puritanical Revelation II”
Complete as many rounds/reps as possible in 15:00 of
5 x Muscle-ups
10 x Handstand Push-ups
15 x Toes-2-Bar/K2E’s
20 x Clapping/Plyo Push-ups
25 x Ground-2-Overhead (45/25lb Bumpers)
30 x KB Sumo Deadlift High Pull (24/16kg)

Post scores to comments.

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08.05.2013

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: C2 500mTT
Row 500m for time
Rest 3:00
Row 500m for time

Notes: Post scores to comments.

“Spinning Room”
10-9-8-7-6-5-4-3-2-1 reps for time of
Chest-2-Bar Pull-ups
Box Jumps (30/24”)
25 x Double-unders*

Notes: 25 x Double-unders conclude each of the ten rounds.

Post times to comments.

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08.02.2013

Warm-up Drills
I. Speed Rope 2:00
II. 2 Rounds of
9 Fundamentals x 5 reps each
III. Mobility

Impact/Focus: Box Jumps 1-1-1-1-1
Against a 12:00 clock work up to a maximum vertical personal record Box Jump.

Box Jump 1-1-1-1-1

Post scores to comments.

“Sloppy Seconds”
Complete 3 rounds, each individually timed. Rest 1:00 Between efforts.
Row 250m
12-9-6 reps of
Back Squat (135/95lbs)
Knees-2-Elbows
Ring Push-ups

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