Thursday, February 28, 2013


Minute 0-6:
(A)  Power Clean: work to a heavy single in 6 min

(B) min 7-10 -Power Clean: amrap in 3 min @80% of “A”

(C) - On a 6:00 timer:
Run 800m
AMRAP in remaining time:
15 Wall Balls 9/6kg 10/9ft
10 Push-Ups (HR)


On a 6:00 timer:
150 Double Unders
AMRAP in remaining time:
20 KB Swings 24/16kg
10 sit-ups


AMRAP “”Grinders”" in 3 min.
1 Pull Up + 1 TTB = 1 Grinder

Wednesday, February 27, 2013


Prep Group see rear board

(A) Snatch + Pistol Work
Build to a ME Power Snatch + Full Snatch within 20min
*Practice Pistols/Progression in between sets

(B) Descending Ladder (See *NOTE)
-15, 12, 9, 6, 3 Thrusters 55/40-M30
-15,12,9,6,3 Box Jumps 24/20
*NOTE: At the 3min mark, complete a 400m run

Tuesday, February 26, 2013


(A) - Deadlift 1rm

(B) - 3 Rnds
25 Double Unders
25 KB Swings (Heavy)
12 Pull Ups

**Aim for Unbroken

Monday, February 25, 2013


(A) - Back Squat 1rm

(B) - This WOD has two 7min blocks structured in it. Still perform both the "3 rounders" as fast as possible.

3 Rnds (min 0-7)
10 x Front Squat 50/35kg
3 Muscle Up***
3 Rnds (min 7-14)
15 Push Press 40/25kg
15 TTB
***NOTE: See Coach for scaling options

THEN @ min 15
Run 400m

Friday, February 22, 2013

Thruster 5-3-1

(A) - Thruster 5-3-1+

(B) - 3 Rnds
7 Power Snatch 60/40kg


10 Rounds/Every 60 sec
5 Burpee + 1/2 Gasser

Thursday, February 21, 2013

Are We Excited Yet?

Preparing for the Open

The first WOD of the 2013 CrossFit Open will be release on March 6th. The Open will run for five weeks. For some of you, this is the pinnacle of your CrossFit Games season, so here is your opportunity to give it your best shot. Here are some things to consider when moving forward in the next two weeks.

1. Heal-
If you have any bothersome injury, now is the time to let it heal. Pick movements or WODs that keep the motor running, but that do not aggravate the injury. The strength gains in the next two weeks are going to be minimal so if front squatting hurts your knee, stop doing it for a little while. You want to be as fresh as possible approaching March 6th knowing you have 5 more weeks of hard competition and training.

2. Clean up your diet-
Eat clean, but make sure your getting your fuel. Start paying more attention to your caloric intake and hydration. Get in the habit of drinking plenty of water. It is not uncommon in our climate to workout in 30+ degrees in March, so make sure you are not dehydrated.

3. Sleep-
If your sleeping patterns have been less than desirable (<7.5 hours a night), try to get some more rest. One or two days training on poor sleep is doable but rarely sustainable.

4. Cut back on supplements-
Our bodies often times develop an immunity to some of the supplements. It would be a good idea to taper back and reintroduce familiar supplements during the open to get the full benefit of the product. Also, double check with the CrossFit Games rule book that the supplements your using are in fact legal, and most importantly safe.

5. Mobilize-
This really includes any active recovery. Stretching, foam rolling, massage, ice, anything that works for you to recover. One hour a day from here on in would be my suggestion.

6. Skill work-
Keep up your technique with sub-maximal training sessions to continue to practice technique while not beating up your body. Work on barbell lifts, gymnastics skills, and coordination exercises like double unders without ramping up the intensity.


(A) - 15 min to establish a 1RM of the barbell complex:
1 Power Clean + 2 Front Squats + 1 Jerk + **1 Full Clean
**Note: Can Dump after the Jerk, then perform Full Clean

(B) - Strict 20min Cap
Run 400m
5 rounds of:
5 Pull-ups
10 HR Push-ups
15 Air Squats
Run 400m
3 rounds of:
5 Pull-ups
10 HR Push-ups
15 Air Squats
Run 400m

Wednesday, February 20, 2013


(A) - Skills/Strength

(B) - 7 rounds (Unbroken)
5 TnG Deadlifts 110/80kg
10 Wall Ball 9/6kg 10/9ft
15 KB Swings 24/16
NOTE: 1min Recovery between Rounds.
Walk between transitions & set yourself so that every rep has as perfect form as your ability allows.

Tuesday, February 19, 2013


(A) - Hang Snatch (Above Knee)
Build to ME in 12min THEN @70%
EMOTM x 6 perform 2 lifts

(B) - 1 min ME T2B
4 minute AMRAP of:
7 Hang Power Snatches @ 55/35kg
28 Double-Unders
1 min ME T2B
4 minute AMRAP of:
7 Hang Power Snatches @ 55/35kg
28 Double-Unders
1 min ME T2B

Monday, February 18, 2013


(A) - 1 Full Clean to Thruster + 1 Thruster
Build to Heaviest Set Possible

(B) - AMRAP 7
Thruster 45/30 (M25)
C2B Pull-up (M- Pullup)

Friday, February 15, 2013


(A) - Thruster 3-3-3+

(B) - 10 min AMRAP
START with an 800m Run
THEN Go Straight Into
3 x Thruster 62/43kg (M35)
10 x C2B Pull-ups
15 x Double Under
At the Completion of the 10min AMRAP, Go Straight Into A 400m Run.
NOTE: The 800m run at the start is ONLY to be performed ONCE at the beginning & the time it takes you is included in the 10min.

Wednesday, February 13, 2013


(A) - Deadlift 5-3-1+ **Perform Handstand Walks or Handstand Practice between sets

(B) - AMRAP 12
15 Power Clean & Jerk 50/35kg
10 TTB
1/2 Gasser

Tuesday, February 12, 2013


(A) - SNATCH Build to a ME in 5 lifts
THEN Perform 3 lifts OTM x 7

(B) - For time
Kettlebell swing 24/16
Box jump 24/20″

(C) - Skills

Monday, February 11, 2013


(A) - Squat 5-3-1+

(B) - 10 min AMRAP
6- Squat Cleans 50/30kg
12- Pull-Ups
24- Double Unders

Wednesday, February 6, 2013


"Marathon runners talk about hitting 'the wall' at the twenty-third mile of the race. What rowers confront isn't a wall; it's a hole - an abyss of pain, which opens up in the second minute of the race. Large needles are being driven into your thigh muscles, while your forearms seem to be splitting. Then the pain becomes confused and disorganized, not like the windedness of the runner or the leg burn of the biker but an all-over, savage unpleasantness. As you pass the five-hundred-meter mark, with three-quarters of the race still to row, you realize with dread that you are not going to make it to the finish, but at the same time the idea of letting your teammates down by not rowing your hardest is unthinkable...Therefore, you are going to die. Welcome to this life." -- Ashleigh Teitel


(A) - Skills or Missed Strength

(B) - Helen
3 Rnds
400m run
21 KB Swings 24/16
12 Pull-ups

Tuesday, February 5, 2013


(A) - Deadlift 3-3-3+

(B) - 5 rounds - Complete as many rounds as possible in 3 minutes
3x Snatch (50kg/40kg)
6x TTB
9x Push-ups (HR)
*Recover 1min between rounds

Monday, February 4, 2013


(A) - Squat 3-3-3

(B) - 20min AMRAP
10 Push Press 40/30kg
10 KB Swings 24/16kg
10 Box Jumps 24/20

Friday, February 1, 2013


(A) - Thruster
Find new 1rm

(B) - 2min MAX Rep Wallball 9/6kg 10/9ft
1min Recovery

2min AMRAP
5 Burpee
10 KB Swing 24/16kg (Bottoms Up)
1min Recovery

4min AMRAP
5 WB
5 Burpee
10 KB Swings