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) Post scores to comments. 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 Post sets/reps/loads to comments. "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 Post scores to comments.
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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 Post scores to comments.
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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. Post sets/reps/loads to comments. "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 Post scores to comments.
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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 Post sets/reps/loads to comments. "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 Post scores to comments.
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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 Post scores to comments.
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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 Post sets/reps/loads to comments. "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) Post scores to comments. 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% Post sets/reps/loads to comments. "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) Post scores to comments.
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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 Post sets/reps/loads to comments. "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) Post scores to comments.
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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 Post load to comments "Perfect Practice" Run 400m Then... Complete 15-12-9-6-3 reps of Squat Clean (135/95lbs) Lateral Burpees (over bar) Post scores to comments.
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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 Post loads to comments. "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 Post scores to comments.
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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) Post scores to comments. 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 Post scores to comments. 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 Post scores to comments. 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. Post loads/sets/reps to comments. "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) Post scores to comments.
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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 Post scores to comments. 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 Post scores to comments. "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 Post sets/reps/loads to comments. "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 Post scores to comments.
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