Monday, October 31, 2016

MONDAY

(A) Back Squat
1x3@83%
1x1@87%
1x3@83%
1x1@90%
1x3@83%
1x1@90+%

(B) AMRAP x 9
1 x Clean + 2 x Box Jumps
2 x Clean + 4 x Box Jumps
3 x Clean + 6 x Box Jumps
4 x Clean + 8 x Box Jumps
5 x Clean + 10 x Box Jumps
6 x Clean + 12 x Box Jumps
7 x Clean + 14 x Box Jumps
8 x Clean + 16 x Box Jumps
9 x Clean + 18 x Box Jumps
10 x Clean + 20 x Box Jumps… Keep ascending
NOTE: Cleans @ 70/50/45 Box Jumps @ 24/20

EXTRAS
(1) 2-Position Snatch (floor, knee) - Max in 12min
(2) Snatch Pull (Floor) - 1x2@113% - 1x2@118% - 1x2@123%
(3) Row 8 Intervals of 1min ON 30sec Recovery: 300/250/220
If unable to make the requested distance, then row max distance. See favourites on C2 rower for settings.

Saturday, October 29, 2016

SENSATIONAL SATURDAY



9-6-3
Squat Clean Thruster: 60/40
C2B Pullups

3 Rounds
10 x Front Rack Lunge: 60/40
15 x TTB
15 x KB Swings: 24/16

For Time
150 Double-Unders
1000m Run

NOTE: Recover 3min between workouts

Friday, October 28, 2016

FRIDAY



(A) Front Squat 
3RM Then 1x10@70% (of 3RM)

(B) “FIGHT GONE BAD”
3 ROUNDS
Wall Balls: 9/6/4kg
SDHP: 35/25kg
Box Jump: 20
Push Press: 35/25kg
Row: Calories

In this workout you complete as many reps as possible in one minute for each of the five stations. This makes each round 5 minutes long. There is a one minute rest at the end of every round.
One point is given for each rep and on the rower each calorie is one point.

EXTRAS
(1) Snatch + OHS: Max in 12min -Then- 1@95% & 1@90%
(2) Good Morning: 3 Sets x 4@25% of back squat
(3) 3 Sets (NFT)
Max Unbroken MU + Max Unbroken Strict TTB
Note: These sets are NOT for time. Recover as needed between sets, but perform TTB  directly after the MU. Muscle Up is intended on rings, however BMU is ok if unable.

Thursday, October 27, 2016

THURSDAY


Patch working his core

(A) Clean 
Build to a Max load in 15min
Then 1@95% - 1@90%

(B) 3min AMRAP x 5 Rnds
3 x Power Cleans: 60/40
6 x Sit-ups
9 x Squats
Recover 1min between rounds.

EXTRAS
20min of mobility

Wednesday, October 26, 2016

WEDNESDAY

6am post wod mobility with Taco

(A) Bench Press
10-8-6-4-2-1
Start at around 65%

(B) For Time
Run 600m
5 x Power Snatch: 50/35/30
10 x Box Jump
Run 400m
10 x Power Snatch
15 x Box Jump
Run 200m
15 x Power Snatch
20 x Box Jump

EXTRAS
(1) Pause Jerk + Jerk: Max in 8min Then finish with 1@95% & 1@90%
(2) Push Press: Build in load over 5 lifts
(3) For quality of movement
Row 500m
25 x HSPU
Row 500m

Tuesday, October 25, 2016

TUESDAY

(A) Deadlift
10-8-6-4-2-1 reps at 65–70–75–80–85-90%
rest 3–5 min. between sets

(B) 4 Rounds
 8 x Burpees
10 x Deadlift: 90/65/55
12 x Wall Balls: 9/6/4kg
14 x RKB Swing: Heavy

(C) Tabata
Any bodyweight movement

EXTRAS
(1) 2-Position Clean (floor, knee) - Max in 12min -Then- 1@95% & 1@90%
(2) Clean Pull on blocks (knee height) - 1x2@110% - 1x2@115% - 1x2@120%

Monday, October 24, 2016

MONDAY

(A) Back Squat
1x3@80%
1x1@85%
1x3@80%
1x1@87%
1x3@80%
1x1@90%

(B) 3 Rounds
10 x Front Squats: 70/50/45
20 x (R1)Pull-ups (R2)TTB (R3)KTE
50 x Double Unders

EXTRAS
(1) 2-Position Snatch (floor, knee) - Max in 12min -Then- 1@95% & 1@90%
(2) Snatch Pull on blocks (knee height) - 1x2@110% - 1x2@115% - 1x2@120%
(3) Row 7 Intervals of 1min ON 30sec Recovery: 300/250/220
If unable to make the requested distance, then row max distance. See favourites on C2 rower for settings.

Saturday, October 22, 2016

SUPER SATURDAY

The Good Ol Days 

For Time
15 x C2B Pull-ups
15 x Box Jumps: 24/20
400m Run
15 x Snatch: 50/35/30+
800m Run
15 x Snatch
400m Run
15 x Box Jumps
15 x Pull-ups

Friday, October 21, 2016

FRIDAY

(A) Front Squat - 5RM; 1x10@60% (% of RM)

(B) 3 Rounds
200m Run
12 x Thrusters: 40/30
Directly into:
3 Rounds
200m Run
9 Hang Squat Cleans: 40/30
Directly into:
3 Rounds
6 Bar Facing Burpees
6 Overhead Squats: 40/30

Thursday, October 20, 2016

THURSDAY



Group Warmup
With a Barbell perform:
10 x OHS
  3 x Snatch Drops
  3 x Power Snatch from pockets
  3 x Power Snatch from mid thigh
  3 x Power Snatch from mid shin

(A) Power Snatch - 2 Sets of 3@70% - 3 Sets of 3@75%
(Wait 3-5 seconds between reps)

(B) 5 Rounds - Every 4 minutes complete
Run 400m
10 TTB

EXTRAS
(1) Power Clean - 1x3@70% - 3x3@75% (Wait 3-5 seconds between reps)
(2) EMOTM x 12
Odd – 15/12 Calorie Row
Even – 3-5 D-Ball Over Shoulder + 6-8 C2B Pull-ups

Wednesday, October 19, 2016

WEDNESDAY

(A) Bench Press
5RM - 2x10@50% (% of 5RM)

(B) For Time
20 x Pullups
50 x Double Under’s
15 x Hang Power Snatches: 50/35/30
75 x Double Under’s
15 x Hang Power Snatches
50 x Double Under’s
20 x Pullups

EXTRAS
Technique Primer: Push Jerk BNK in Split - 3x3 (light)
(1) Pause Jerk + Jerk - Max in 8min
(2) Front Squat - 1x3@70% - 2x3@73%

Tuesday, October 18, 2016

TUESDAY

3 Amigos at 6am

(A) Deadlift
4 Sets x 6
(A1) Strict Press
4 Sets x 5
Aim to go heavier than last week

(B) For Time
3 Rounds of
3 Clean and Jerks: 60/40/38
1/2 Gasser

2 Rounds of
3 Clean and Jerks: 65/45/43
Run 400m

1 Round of
3 Clean and Jerks: 70/50/48
Run 800m

EXTRAS
Technique Primer: Muscle Clean: 3x3 (light)
(1) 3-Position Clean (floor, knee, mid-thigh) Max in 12min
(2) Clean Pull on Riser - 1x3@108% - 1x3@113% - 1x3@118%
(3) 7-5-3
Muscle Up
HSPUs
NOTE: MU is on rings preferably, however use bar if needed.

Monday, October 17, 2016

MONDAY

9.30am Crew


(A) Back Squat
6 Sets x 2 @ 85+%
1 Set Max reps @ 75%

(B) 5 Rounds 
9 Wall Balls
12 Box Jumps, 24/20
15 Russian Kettlebell Swings: Heavy

EXTRAS
Technique Primer: Muscle Snatch + Snatch Balance - 3 Sets x (3+3) (Complete 3 x Muscle Snatch then 3 x Snatch Balance)
(1) 3-Position Snatch (floor, knee, mid-thigh) - Max in 12min
(2) Snatch Pull (Knee height) Use blocks - 1x3@108% - 1x3@113%x5 - 1x3@118%
(3) Row 6 Intervals of 1min ON 30sec Recovery: 300/250/220
If unable to make the requested distance, then row max distance. See favourites on C2 rower for settings.

Saturday, October 15, 2016

SATURDAY

"Glen"

For Time
30 x Clean & Jerk: 60/40
Run 1 mile
10 x Rope Climb
Run 1 mile
100 x Burpees

Friday, October 14, 2016

FRIDAY



(A) Front Squat 
1x3@80%
1x1@85%
1x3@80%
1x1@87%
1x3@80%
1x1@90%

(B) 3 Rounds
400m Run
10 x Lateral Bar Burpee
5 x Clean: 75/50/45

EXTRAS
(1) Snatch + Snatch Balance + OHS - (1+1+1)
Max in 12min  THEN finish with 1+1+1@95% & 1+1+1@90% (Use % of todays Max)
(2) 3 Rounds (NFT)
10 x KB Step ups: 24/16kg (5/side)
10 x KB OH Walking lunge steps: 24/16kg (5/side)
(3) 6x20 Unbroken Double-Unders - 30 seconds recovery between sets

Thursday, October 13, 2016

THURSDAY




Technique Primer: Muscle Snatch + Push Jerk in Snatch - 3 x (3+3) (light)
(A) Power Snatch
5 Sets x 3@70%  (Wait 3-5 seconds between reps)

(B) Running Clock
4min AMRAP
Buy In - 150 Double Under’s
12 x Thrusters: 40/30
12 x Chest-to-bar Pull-ups

Recover 3 mins

4min AMRAP 
Buy In - 100 Double Under's
9 x Thrusters: 50/35
12 x TTB

Recover 3 mins

4min AMRAP 
Buy In - 50 Double Under's
6 x Thrusters: 60/40
12 x Pull-ups

EXTRAS
(1) Power Clean - 5 Sets x 3 @70% (Wait 3-5 seconds between reps)
(2) 2 x 1000m Row

Wednesday, October 12, 2016

WEDNESDAY

(A) Bench Press
Accumulate 50 reps in as few sets as possible @ BW for Males & @ 3/4-BW for Females

(B) 2 Rounds
200m run
16 x AKB Swings: 24/16
16 x Situps
16 x Wall Balls
200m run
14 x AKB Swings: 24/16
14 x Situps
14 x Wall Balls
200m run
12 x AKB Swings: 24/16
12 x Situps
12 x Wall Balls
-THEN-
7min
Thruster 3RM

EXTRAS
(1) 3 Sets
10 x Strict TTB
10 x Second L-sit from rings

Tuesday, October 11, 2016

TUESDAY



(A) Deadlift
4 Sets x 6
(A1) Strict Press
4 Sets x 5

(B) For Time
 5 x Rounds of Cindy
12 x Deadlift: BW
12 x Box jump: 30/24
 3 x Rounds of Cindy
10 x Deadlift
10 x Box jump
 1 x Round of Cindy
 8 x Deadlift
 8 x Box jump

EXTRAS
Technique Primer: Muscle Clean - 3x3
(1) 3-Position Clean (floor, knee, mid-thigh) - Max in 12min, THEN finish with 1@95% & 1@90% (Use % of Max)
(2) Clean Pull (Knee height) Use blocks - 1x3@105% - 1x3@110% -  1x3@115%
(3) For quality of movement - Recover 90-120sec between movements
2 mins of Max rep Ring Muscle-ups
1 mins of Max rep Strict Handstand Push-ups
2 mins of Max rep C2B Pull-ups
1 min of Max kipping Handstand Push-ups

Monday, October 10, 2016

MONDAY

(A) Back Squat
1RM

(B) For Time
Run 400m
15 x TTB
15 x Power Clean: 60/40/37
Run 400m
15 x TTB
15 x Power Clean
400m Run

EXTRAS
Technique Primer: Muscle Snatch + Snatch Balance - 3 Sets x (3+3) (Complete 3 x Muscle Snatch then 3 x Snatch Balance)

(1) 3-Position Snatch (floor, knee, mid-thigh) - Max in 12min, THEN finish with 1@95% & 1@90% (Use % of Max)
(2) Snatch Pull (Knee height) Use blocks - 1x3@105% - 1x3@110%x5 - 1x3@115%
(3) Row 5 Intervals of 1min ON 30sec Recovery: 300/250/220
If unable to make the requested distance, then row max distance. See favourites on C2 rower for settings.

Saturday, October 8, 2016

SATURDAY

Running Clock (1min break/rounds)
(1a) 0-10min
Run 600m
Establish a Snatch 1RM

(1b) 11-16min
Run 600m
Snatch Max reps @90% of (1a)

(1c) 17-22min
Run 600m
Snatch Max reps @80% of (1a)

(1d) 22-27min
Run 600m
Snatch Max reps @70% of (1a)

NOTE: Warm-up to 80ish% of your 1RM Snatch before starting. Everyone will start with an empty bar.
Treat this as a competition piece, with 3 scores. Your first score will be a combined time for all of your 600m runs, THEN for your 1RM Snatch in (1a), THEN your total Snatches accumulated in parts (1b-d).

Friday, October 7, 2016

FRIDAY

(A) Back Squat
1x5@65%
1x3@70%
2x3@75%
1x3@80%

(B) For Time
25 x Wall Balls
10 x TTB
15 x Wall Balls
15 x TTB
10 x Wall Balls
25 x TTB

-THEN-
7min
Thruster 3RM

Thursday, October 6, 2016

THURSDAY

Group Warmup
5 Reps each of:
Muscle Snatch
Snatch Grip Press
Snatch Drop
Snatch Balance
Hang Power Snatch

(A) Snatch
1x2 Snatches at 60%
1x2 Snatches at 65%
2x2 Snatches at 70%
2x3 Snatches at 75%
NOTE: All reps are drop from the top

(B) Running Clock
5 minute Window
Run 400m
1 Round of
5 x Burpee
7 x Pull-ups
9 x Sit-up
-Then-
AMRAP Power Snatch: 40/30/25

—Recover 3 mins—

5 Minute Window
Run 300m
2 Rounds of
5 x Burpee
7 x Pull-ups
9 x Sit-up
-Then-
AMRAP Power Snatch: 45/35/27.5

—Recover 3 mins—

5 Minute Window
Run 200m
3 Rounds of
5 x Burpee
7 x Pull-ups
9 x Sit-up
-Then-
AMRAP Power Snatch: 50/40/30

Wednesday, October 5, 2016

WEDNESDAY

Stretch time with todays CrossFit Kids class

(A) Bench Press
3 Sets x 10
2 Sets x 8
Aim to match or go heavier than last week.

(B) 6 Rounds
5 x Power Cleans
3 x Front Squats
1 x Jerk
25 x Double Unders
-THEN-
In 7min
Clean & Jerk 1RM

Tuesday, October 4, 2016

TUESDAY



(A) Deadlift
Doubles at 60, 70, 75 and 80%, then to a heavy single for the day.
*Heavy doesn't mean max!

(B) Buy In 200m Run
10-9-8-7-6-5-4-3-2-1
KB Swings: 24/16
Box Jumps: 24/20
Cash Out 200m Run

EXTRAS
10 Min EMOTM
Odd: 5 x HSPUs
Even: 30 x DUs