Friday, 30 Jun 17

CrossFit Warmup

Skill:
Alternating EMOM for 10 min
- 8 Strict Pull-ups
- 8 Ring Dips

WOD:
12 min AMRAP
- 8 Power Cleans, 135/95 lbs
- 16 Lateral over the Box Jumps 24/20 in

Thursday, 29 Jun 17

CrossFit Warmup

Strength:
E2MOM for 7 min 
(Every 2 minutes on the minute, so 4 rounds, yo!)
8 Back Squats at 65% 1 RM

WOD:
For time: Row, 500 m 50 Thrusters, 45/35 lbs Row, 500 m 50 Wall Balls, 20/14 lbs Row, 500 m

Wednesday, 28 Jun 17

3 min Double Under Practice
CF Warmup

WOD:
3 rounds for time of: 60 Double Unders 8 Squat Cleans, 205/155 lbs
(or 80% 1RM)

Tuesday, 27 Jun 17

CF Warmup, then...

WOD:
8 min AMRAP:
14 Deadlifts, 225/185 lbs 7 Handstand Push-ups

Accessory:
Ring Dips 5x12

Monday, 26 Jun 17

400m row
CF Warmup, then...

WOD:

For time: Row, 1200 m 30 Ground To Overheads, 135/95 lbs Row, 1200 m

Time Cap 18 min

(log 1 sec for every rep or 100m not completed)

Friday, 23 Jun 17

Warmup:
CrossFit Warmup

WOD:
For time: Row, 500 m 10 Bar Facing Burpees 20 Overhead Squats, 95/65 lbs 10 Bar Facing Burpees 20 Power Snatches, 95/65 lbs 10 Bar Facing Burpees 20 Overhead Squats, 95/65 lbs 10 Bar Facing Burpees

Thursday, 22 Jun 17

Warmup:
3 min Double Under practice (goal: 100)
7 min AMRAP:
- 10 Slab Balls
- 10 Butterfly Situps
- 10 Ring Rows
- 1 Skin the cat
- 10 PVC Shoulder Pass Throughs

WOD:
12 min AMRAP:

10 Chest-to-bar Pull-ups 5 Handstand Push-ups

Scales: - Jumping Pull Ups - Hand Release Push up

Wednesday, 21 Jun 17

Warmup:
500m Row
10m High Kick
Burgener Warmup
Super Squat Hip Sequence

WOD:
Squat Clean 10-8-5-3-3-1-1-1
10 at 40% 1RM 8 at 50% 1RM 5 at 60% 1RM 3 at 70% 1RM 3 at 75% 1RM 1 at 80% 1RM 1 at 90% 1RM 1 at 95% 1RM

Tuesday, 20 Jun 17

Warmup:
50 Double unders (no singles)
10m Bear Crawl
10m Spiderman Lunge
20 PVC Pass-thorughs
20 PVC Around the worlds (10 ea direction)
5 Box Jump progressions

WOD:
For time: 50 Double Unders 10 Burpee Box Jump Overs (24/20) 20 Wall Balls, 20/14 lbs 50 AbMat Sit-ups 20 Wall Balls, 20/14 lbs 10 Burpee Box Jump Overs (24/20) 50 Double Unders

Monday, 19 Jun 17

Warmup:
400m run
10m inchworm
10m high knees
10m butt kickers. then...

5min AMRAP
5 Pull-ups
7 Sit-ups (or GHD sit-ups)
10 Air Squats
7 PVC shoulder pass-through
5 Hand-release Push-ups

Strength:
10 min E2M (every 2 min for 10 min)
5 Front Squats (80% 1RM)

WOD:

5 rounds for time of: 15 Deadlifts, 105/75 lbs 10 Hang Power Cleans, 105/75 lbs 5 Push Press, 105/75 lbs

Do not let loose of the barbell until the round ends

Friday 16 Jun 17

Warmup:
CF Warmup

WOD:
"Grace"
For time - 30 Clean & Jerks, 135/95 lbs

Thursday, 15 Jun 17

Warmup:
CF Warmup

WOD:
15 min AMRAP
Medicine Ball Run, 20/14 lbs, 200 m 30 AbMat Sit-ups 10 Snatches, 60% 1RM

Wednesday, 14 Jun 17

Warmup:
CF Warmup

WOD:
Front Squat 5-3-1-1-1
5 @ 50% 1 Rep Max
3 @ 70% 1 Rep Max
1 @ 80% 1 Rep Max
1 @ 85% 1 Rep Max
1 @ 90% 1 Rep Max

Tuesday, 13 Jun 17

Warmup:
CF Warmup

WOD:

For time: 10 Handstand Push-ups 20 Kettlebell Swings, 72/53 lbs 30 Knees To Elbows 40 Wall Balls, 20/14 lbs 50 Assault Bike Calories

30 min time cap

If you reach the cap, add 1 sec for each rep you did not complete

Monday, 12 Jun 17

Warmup:

CF Warmup

WOD:

Row 1000 m (This is an all out effort for time) 10 min time cap

Spend the remaining time: Clean & Jerk 1 Rep Max

Friday, 9 Jun 17

Warmup:
CrossFit Warmup

Strength:
Hang Snatch 1x5 at 75% 1RM Hang Snatch 1x3 at 85% 1RM Hang Snatch 1x1+ at 95% 1RM

WOD #1:
Row 1000 m This is an all out effort for time

WOD #2:
21-15-9 reps, for time of: Hang Squat Clean Thruster, 95/65 lbs Pull-up
(can you say "Fran+???")

Thursday, 8 Jun 17

Warmup:
CrossFit Warmup

WOD:
Each for Time:
Run: 10 x 200m

Wednesday, 7 Jun 17

Warmup:
CrossFit Warmup

WOD: 2017 CrossFit Games Regional Event 6
For time: 30/20 Assault Bike Calories 20 Burpee Box Jump Overs, 30/24 in 10 Barbell Cleans, 150/100 lbs

Time cap: 6 minutes *For time-capped scores, add 1 second for every rep you did not complete to be ranked accordingly

Tuesday, 6 Jun 17

Warmup:
Row 500m, then...
CrossFit Warmup

WOD:  in FGB style...
5 rounds, 1 min per station, of: Sumo Deadlift High-pull, 75/55 lbs Push Press, 75/55 lbs Row Calories Rest 1 min Perform this like "Fight Gone Bad," by rotating immediately to the next station every 1 min, the clock does not stop or reset between stations.

Monday 5 Jun 17

Going to take on a standard warmup for the next couple of weeks.  But not just any old warmup - the one prescribed by Coach Glassman, founder of CrossFit.  You can read his original paper on the subject here.  Feedback is encouraged in the comments.
Warmup:
CrossFit Warmup
3 Rounds:
- The Sampson Stretch (30 sec each side)
- 10 Overhead Squat (PVC Pipe)
- 10 Situps (any variation)
- 10 Back Extensions
- 10 Pull ups (any variation, or Ring Rows)
- 10 Dips (Ring or Box)

Strength:
Hang Clean 1x5 at 75% 1RM Hang Clean 1x3 at 85% 1RM Hang Clean 1x1+ at 95% 1RM

WOD:
15 min AMRAP:
10 Dumbbell Squat Cleans, 45/30 lbs 15 Pull-ups 20 Box Jumps

Friday, 2 June 17

Warmup:
Complete 2 rounds of these exercises:
10 Downward dog push-ups
10 yards Spiderman lunge
10 Sots press (PVC or bar)
5 Elbows high and outside (PVC or Bar)
5 Ring out the towel (each side)

Strength #1:
Push Press 1x5 at 75% 1RM Push Press 1x3 at 85% 1RM Push Press 1x1+ at 95% 1RM

Strength #2:
Hang Snatch 1x3 at 70% 1RM Hang Snatch 1x3 at 80% 1RM Hang Snatch 1x3+ at 90% 1RM