SUN: 3 AUG 14

REST/RECOVERY

SAT: 2 AUG 14

REST/RECOVERY

FRI: 1 AUG 14

Strength

Power Clean 5×3 (add 2.5 lbs to last workout

Conditioning

On the minute
Complete 5, 95 LBS thrusters and a max set of pull ups on the minute.
The goal is to complete 100 total pull ups.
*At the beginning of every minute perform 5 thrusters, once those are completed you have the rest of the minute perform as many pull ups as possible during the minute. Continue until 100 pull ups are completed.

THU: 31 JUL 14

Run: Repeat :45 on, :90 - for 40 minutes

WED: 30 JUL 14

Deadlift 5 RM (add 10 lbs to last workout)
Strict Chin Ups 3 x max reps

then…

Every minute on the minute
Complete 12 One Arm KB Power Snatches on the minute for 8 minutes.
*Use 2 pood.

TUE: 29 JUL 14

Run: Repeat 1M, recover 5:00 - 2 rounds

WOD:
"Annie"
50 - 40 - 30 - 20 - 10
Double Unders
Sit Ups

MON: 28 JUL 14

Strength

Press 3×5 (add 2.5 lbs to last workout

Conditioning

Complete 4 rounds:
Hold top of Pull Up – 10 seconds
Pull Ups – max reps
Hold top of Ring Dip – 20 seconds
Ring Dips – max reps
Handstand Hold – 30 seconds
Handstand Push Ups – max reps
*Rest as needed between sets and reps

SUN: 27 JUL 14

REST/RECOVERY

SAT: 26 JUL 14

REST/RECOVERY

FRI: 25 JUL 14

Strength

Find 1 RM Box Jump
Power Cleans 5×3 (add 2.5 lbs to last workout)

 

Conditioning

Complete 7 rounds for time:
Overhead Walking Lunges w/ 45 lbs plate – 25 yards
Lateral Plyo Skier Hops - 20 reps

THU: 24 JUL 14

Run: Repeat 800m, recover 3:00 - 6 rounds

WED: 23 JUL 14

Strength

Strict Pull Ups 3 x max reps

Conditioning

Complete 5 rounds for time:

315 lbs Deadlifts – 7 reps
Double Unders – 21 reps

TUE: 22 JUL 14

Run: Repeat 200m, recover 1:00 - 8 rounds

WOD:
As Many Rounds As Possible In 12:00:
5 - Strict Chin Ups
10 - Box Jumps (24")
25 - Double Unders

MON: 21 JUL 14

Strength

Press 3×5 (add 2.5 lbs to last workout)

 

Strength

Find:
1 RM Box Jump
then…
Complete 3 sets:
Squat 5 reps (add 5 lbs to last workout)

Rest 4-5 minutes between each set
*For you first set use 90% of your 1 RM. Squat 1-3 reps. Rest 30 seconds. Perform 1-3 reps, Rest 45 seconds. Perform 1-3 reps. Rest 60 seconds. Finish with a final rep. Complete between 4-6 reps at this weight. For set 2 & 3, use 95% of your 1 RM. Squat 1-3 reps. Rest 30 seconds. Perform 1-3 reps, Rest 45 seconds. Perform 1-3 reps. Rest 60 seconds. Finish with a final rep. Complete between 4-6 reps at this weight. Do not squat all 6 reps in a single set. The goal is to move the weight as fast as possible for each rep. Rather than perform a slow grindy set that lasts 2 minutes, put the bar up and rest and perform another rep moving as fast as possible. The goal is to move the bar as fast as possible. Repeat, move the bar as fast possible.

SUN: 20 JUL 14

REST/RECOVERY

SAT: 19 JUL 14

REST/RECOVERY

FRI: 18 JUL 14

Strength

Power Clean 5×3 (add 2.5 lbs to last workout)

 

Conditioning

Find:
Weighted Pull Up – 5 RM
then…
Complete as many rounds as possible in 8 minutes:
True Push Ups – 10 reps
Supine Ring Pull Ups – 10 reps

THU: 17 JUL 14

"Tabata"

Run: 8 x :20 sec on, :10sec off

WED: 16 JUL 14

Strength

Deadlift 5 RM (add 10 lbs to last workout)

 

Conditioning

Quarter Gone Bad
5 rounds for total reps of:
135 pound Thrusters, 15 seconds
Rest 45 Seconds
50 pound Weighted pull-ups, 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 Seconds

TUE: 15 JUL 14

Run: Repeat 800m, recover 1:2 - 6 Rounds

MON: 14 JUL 14

Strength

Press 3×5 (add 2.5 lbs to last workout)

 

Conditioning

Complete 5 rounds:
45 lbs Overhead Walking Lunge – 30 reps (15 RT/ 15 LT)
Sprint 200 yards
*Rest 3 minutes between rounds.
*Use a 45 lbs plate or empty barbell for overhead walking lunges.
*Back knee has to touch the ground to count as a rep.

SUN: 13 JUL 14

REST/RECOVERY

SAT: 12 JUL 14

REST/RECOVERY

FRI: 11 JUL 14

Strength

Power Clean 5×3 (add 2.5 lbs to last workout)

Conditioning

Complete 10 rounds for time:
315 lbs Deadlifts – 3 reps
Ring Dips – 6 reps
Toes to Bar – 9 reps

THU: 10 JUL 14

Run: 4:00 on, 4:00 off, 4:00 on, 3:00 off, 4:00 on, 2:00 off, 4:00 on, 1:00 off, 4:00

WED: 9 JUL 14

Strength

Deadlift 5 RM (add 10 lbs to last workout)

Conditioning

Complete 5 rounds for time:
225 lbs Power Cleans – 5 reps
100 yard Farmers Walk – AHAP
*search out the heaviest set of DBs or KBs you can find, walk 50 yards out and 50 yards back.

TUE: 8 JUL 14

Run: Repeat :30 on, :30 off - 6 rounds

WOD:
"Tabata Something Else"
Complete 32 Total Intervals of :20sec on, :10sec off of:
Pull Ups (First 8 Intervals)
Push Ups (Second 8 Intervals)
Sit Ups (Third 8 Intervals)
Squats (Fourth 8 Intervals)
There is no rest between exercises.

MON: 7 JUL 14

Strength

Squat 3×5 (add 5 lbs to last workout)
Press 3×5 (add 2.5 lbs to last workout)

Plyometrics

Complete 10 rounds:
16-20″ Lateral Hops (2 feet) – 5 reps
Sprint 20 yards
Rest 60 seconds between rounds
*Start on the side of the hurdle/cone/box and perform a lateral jump over the obstacle landing in a good athletic position. Immediately, hop back over the box, repeating this movement. On the fifth jump, land land in a good athletic position, transition into a 20 yard sprint.
*Alternate starting sides every round.
*Use a 16-20″ obstacle for your hops.

SUN: 6 JUL 14

REST/RECOVERY

SAT: 5 JUL 14

REST/RECOVERY

FRI: 4 JUL 14

Strength

Power Clean 5×3 (add 2.5 lbs to last workout)
Strict Chin Ups 3 x max reps

 

Conditioning

On the minute

Complete (1) one 1/2 gasser on the minute for 10 minutes.
*Start the clock. At the top of every minute perform one 1/2 gasser.

THU: 3 JUL 14

Run: Repeat 200m, recover 2:00 - 16 rounds

WED: 2 JUL 14

Strength

Deadlift 5 RM (add 10 lbs to last workout)

Conditioning

Complete 10 rounds for time:
155 lbs Ground to Overhead – 3 reps
25 lbs Weighted Pull Ups – 5 reps

TUE: 1 JUL 14

Run: 1 Mile repeats, recover 10:00- 3 rounds

 

MON: 30 JUN 14

Strength

 

Squat 3×5 (add 5 lbs to last workout)
Press 3×5 (add 2.5 lbs to last workout)

 

Conditioning

Complete 5 rounds for time:
Barbell Walking Lunges @ 35%- 40% of 1 RM Squat (6 each side) – 12 reps
Dynamic Push Ups - 12 reps
Sprint 100 meters
*Barbell walking lunge is done by placing a bar on your back and lunging out until your back knee touches the ground, then stand up and repeat.

SUN: 29 JUN 14

REST/RECOVERY

SAT: 28 JUN 14

REST/RECOVERY

FRI: 27 JUN 14

Complete as many rounds as possible in 15 minutes:
185 lbs Power Clean – 3 reps
3 rounds of the following:
Pull Ups – 5 reps
Push Ups – 10 reps
Air Squats – 15 reps
For each round, perform 3 power cleans then 3 rounds fo 5 pull ups, 10 push ups and 15 air squats or 3 rounds of “Cindy”.

THU: 26 JUN 14

Row: Repeat 3:00 on / 3:00 off- 40 minutes

WED: 25 JUN 14

Strength

 

Deadlift 5 RM (add 10 lbs to last workout)

 

Conditioning

Complete 6 rounds:
25 lbs Weighted Pull Up – Max Reps
180 lbs Prowler Push – 25 yards
*Sub 50 yard 135 lbs sand bag sprint for prowler pushes

TUE: 24 JUN 14

Run: Repeat 6:00 on / 4:00 off - 3 rounds

WOD:
For Time:
100 - Burpees

MON: 23 JUN 14

Strength

 

Squat 3×5 (add 5 lbs to last workout)
Press 3×5 (add 2.5 lbs to last workout)

 

Conditioning

Complete as many rounds as possible in 12 minutes:
45 lbs Overhead Walking Lunge – 30 reps (15 RT/ 15 LT)
Dynamic Push Ups – 15 reps
*Use a 45 lbs plate for this workout. Plate has to be locked overhead with straight arms. Back knee has to touch the ground to count as a rep.
*Plyo pushups should be performed by dynamically alternating hands on a 45lb bumper. The only resting position should be the top of the pushup.

SUN: 22 JUN 14

REST/RECOVERY

SAT: 21 JUN 14

REST/RECOVERY

FRI: 20 JUN 14

Strength

 

Power Clean 5×3 (add 2.5lbs to last workout)
Strict Chin Ups 3 x max reps

 

Conditioning

Death By Ball Slam + 2 Burpee Buy In
Perform 1 ball slam the 1st minute, 2 ball slams the 2nd minute, 3 ball slams the 3rd minute and so on until you cannot complete the required reps within the minute.
*At the top of each and every minute do 2 burpees before starting your ball slams. Focus on landing flat footed, toes forward and in the athletic position throughout your burpees.
*Use a 50lb Slam Ball

THU: 19 JUN 14

Run: Repeat 4:00 on / 3:00 off- for 40 minutes

WED: 18 JUN 14

Strength

 

Deadlift 5 RM (add 10 lbs to last workout)
50 sit-ups after the DWOD

 

Conditioning

Complete 3 rounds:
1 Muscle Clean then a Push Press…2 Muscle Cleans then 2 Push Presses…3 Muscle Cleans then 3 Push Presses and so on until you can not complete the progression. Once you fail, rest 3-4 minutes, decide if you went too heavy or too light, adjust the weight if need be and try to beat your previous rounds.
*Each muscle clean must start on the ground.
Video of muscle clean

TUE: 17 JUN 14

Run: Repeat :90 on / :45 off - 6 rounds

WOD:
As Many Round As Possible In 10:00 Of:
10 - KB Snatches (5L/5R @ 1.5/1pood)
20 - Knees To Elbows

MON: 16 Jun 14

Strength

Squat 3×5 (add 5 lbs to last workout)
Press 3×5 (add 2.5 lbs to last workout)

Conditioning

Complete 2 rounds:
1 minute 95 lbs Push Press – Max reps
Rest 1 minute
1 minute 50 lbs Weighted Pull Ups – Max reps
Rest 1 minute
1 minute Row – Max calories
Rest 1 minute
1 minute Burpees- Max reps
*Rest 1 minute between rounds.

SUN: 15 JUN 14

REST/RECOVERY

SAT: 14 JUN 14

REST/RECOVERY

FRI: 13 JUN 14

Strength

Power Clean 5×3 (add 2.5 lb to last workout)

Conditioning

Complete 10 rounds for time:
185 lbs Ground to Overhead – 3 reps
Sit-ups - 10 reps
*Ground to Overhead = Use anyway possible to take the bar from ground to overhead. This could include a power clean and jerk, clean and jerk, reverse curl to press, snatch or anyway you are able.

THU: 12 JUN 14

Run: 12 x 400 meter repeats, jog 400 meters between repeats for rest. Run repeats at faster then desired 2 mile pace. For example if you want to run a 12:00 minute 2 mile run your repeats at 1:20. Goal is to run all repeats at the same pace or faster.

WED: 11 JUN 14

Strength

Deadlift 5 RM (add 10 lbs to last workout)

 

Conditioning

Complete 5 rounds for time:
Sprint 100 yards
2 pood One Arm KB Power Snatch RT – 6 reps
2 pood One Arm KB Power Snatch LT – 6 reps
Pull Ups – 12 reps

TUE: 10 JUN 14

Run: 3 x (200m, 400m, 600m) recover 1:1 work/recover ratio

WOD:
As Many Rounds As Possible In 15:00 Of:
10 - Overhead Squats (95/75)
20 - Sit Ups

MON: 9 JUN 14

Strength

Squat 3×5 (add 5 lbs to last workout)
Press 3×5 (add 2.5 lbs to last workout)

Conditioning

Complete 5 rounds for time:
135 lbs Barbell Walking Lunge from Front Rack – 10 reps (5 RT/ 5 LT)
Plyo Skiers – 20 reps (10 RT/ 10 LT)
Supine Ring Rows – 10 reps

SUN: 8 JUN 14

REST/RECOVERY

SAT: 7 JUN 14

REST/RECOVERY

FRI: 6 JUN 14

Strength

Power Clean 5×3

Conditioning
Complete 6 rounds for time:
1.5 pood KB power snatch RT – 5 reps
KB Single Arm Overhead Carry RT – 20 yards
24″ burpee box jumps – 5 reps
1.5 pood KB power snatch LT – 5 reps
KB Single Arm Overhead Carry LT - 20 yards
24″ burpee box jumps – 5 reps

THU: 5 JUN 14

6x800 meter repeats, 20 push-ups and 20 sit-ups between repeats. Rest 3 minutes between repeats. Pace is at desired 2 mile pace. For example if you want to run a 12 minute 2 mile your 800 repeats will be ran in 3 minutes or under. 

WED: 4 JUN 14

Strength

Deadlift 5 RM

Conditioning

Complete 5 rounds:

Dynamic Push Ups - Max reps
50 yard Farmer’s Walk – AHAP
*Rest 60 seconds between rounds
*AHAP = As Heavy As Possible

TUE: 3 JUN 14

Run: Repeat :60 on / :45 off- 6 rounds

WOD:
3 - 2 - 2 - 1 - 1 - 1
Thruster

MON: 2 JUN 14

Test

10,000 lbs
Complete 10 rounds for time:
365 lbs Squat – 1 rep
180 lbs Press – 1 rep
455 lbs Deadlift – 1 rep
The goal for today is to lift 10,000 lbs in 10 rounds. If you can not lift these weights, you can scale the weights to create more rounds. Remember to keep the 1 rep of each movement per round if you scale.

SUN: 1 JUN 14

REST/RECOVERY

SAT: 31 MAY 14

REST/RECOVERY

FRI: 30 MAY 14

Strength

 

Power Clean 5×3

 

Conditioning

Five rounds for total reps of:
Hang Power Cleans + Push Press, 15 seconds
Rest 45 seconds
Weighted Pull-ups, 15 seconds
Rest 45 seconds
Burpees, 15 seconds
Rest 45 seconds

THU: 29 MAY 14

Run: 5K

WED: 28 MAY 14

Strength

Press 3×5

 

Conditioning

21, 15, 9 reps of:
225 lb Back Squat
Ring Dips

TUE: 27 MAY 14

Run: Repeat 800m, recover 3:00- 4 times

WOD:
As Many Rounds As Possible In 10:00 Of:
8 - Front Squats (135/95)
20 - Double Unders

MON: 26 MAY 14

Sprints

Complete 8 rounds:

Sprint 60 yard
Rest 60 seconds between rounds

Conditioning

Complete as many rounds as possible in 15 minutes of:
135 lb Power Snatch – 3 reps
Pull Ups – 5 reps
Push Ups – 7 reps
24″ Box Jumps – 9 reps

 

SUN: 25 MAY 14

REST/RECOVERY

SAT: 24 MAY 14

REST/RECOVERY

FRI: 23 MAY 14

CF Total

Power Clean – 1 Rep
Squat – 1 Rep
Bench – 1 Rep
Deadlift – 1 Rep
Perform a max attempt for the lifts listed above.
After warm-ups, 3 attempts are allowed.
Total must be done in the specified order.
All 4 lifts are combined to create the CF Total

THU: 22 MAY 14

Run: 4:00 on / 3:00 off- 6 rounds

WED: 21 MAY 14

Find:
1 RM Box Jump

WOD:

4 rounds for total reps of:
30 seconds of One Arm DB Power Snatch RT – max reps
Rest 30 seconds
30 seconds One Arm DB Power Snatch LT – max reps
Rest 30 seconds
30 seconds Supine Ring Row – max reps
Rest 30 seconds
30 seconds Box Jumps @ 65% of 1 RM – max reps
Rest 30 seconds

TUE: 20 MAY 14

Run: :90sec on / :90sec off - 6 rounds

WOD:
4 Rounds For Time Of:
15 - Ring Dips
15 - Toes To Bar

MON: 19 MAY 14

Squat 3×5
Press 3×5
then…
Complete 4 rounds:
Each round consists of 6 reps of the following:
Hang Power Clean
Front Squat
Push Press
Lunge RT
Lunge LT
*Do not set the bar down during the 6 reps of each exercise.
*Rest as needed between rounds.
*Go up in weight each round to perform the heaviest round possible.

SUN: 18 MAY 14

REST/RECOVERY

SAT: 17 MAY 14

REST/RECOVERY

FRI: 16 MAY 14

SKILL WORK:

Handstand holds 3 x 60 Sec.

STRENGTH:
DE: Power Clean 10x2 @ 65% 1RM on :45

WOD:
Every Minute On The Minute For 12:00 Perform:
1 - Power Snatch
1 - Hang Snatch
1 - Snatch
3 - Overhead Squats
(Pick a challenging weight that you can manage for entire complex)

THU: 15 MAY 14

Run: Repeat 6:00 on, 3:00 off- 40 minutes

WED: 14 MAY 14

STRENGTH:
Power Clean 5×3

WOD:
Complete 4 rounds for time:
2 pood KB Swings – 10 reps
Squats with KB in rack position RT – 10 reps
25 yard One Arm Farmer Walk w/ KB in rack position RT
2 pood KB Swings – 10 reps
Squats with KB in rack position LT – 10 reps
25 yard One Arm Farmer Walk with KB in rack position LT

TUE: 13 MAY 14

STRENGTH:
ME: Deadlift

Then

Row: Repeat 1:00 on,1:00 off- 40 minutes

MON: 12 MAY 14

STRENGTH:
Squat 3×5

WOD:
Complete for time:
1.5 pood KB Step Ups w/ 20″ box – 50 reps (25 RT/ 25 LT)
Dynamic Push Ups – 100 reps
Double Unders – 150 reps
*Can be broken up into any sets and reps possible.
*One KB in each hand during step ups.

SUN: 11 MAY 14

REST/RECOVERY

SAT: 10 MAY 14

REST/RECOVERY

FRI: 9 MAY 14

STRENGTH:
ME: Pull Up

Recover 5:00 - 10:00 then perform WOD

WOD:
As Many Reps As Possible In 10:00 Of:
Pull Ups
(Every time you come off the bar perform 10 push ups)

THU: 8 MAY 14

Run: Repeat 200m, recover 2:00- 16 Sets

WED: 7 MAY 14

STRENGTH:
DE: Bench Press 8x2 @ 65% 1RM

Recover 5:00 - 10:00 then perform WOD

WOD:
3 Rounds For Time Of:
25 - KB Swings
25 - Burpees

TUE: 6 MAY 14

Run: Repeat 800m, recover 3:00- 4 sets

WOD:
5 - 5 - 5 - 5 - 5 - Shoulder Press
3 - 3 - 3 - 3 -3 - Push Press
1 - 1 - 1 - 1 - 1 - Push Jerk

MON: 5 MAY 14

STRENGTH:
DE: Front Squat 8x2 @ 65% 1Rm

Recover 5:00 - 10:00 then perform WOD

WOD:
For Time:
1 Mile - Run
1600m - Row
1 Mile - Run

SUN: 4 MAY 14

REST/RECOVERY

SAT: 3 MAY 14

REST/RECOVERY

FRI: 2 MAY 14

STRENGTH:

ME: Clean

Recover 5:00 - 10:00 then perform WOD
WOD:
As Many Rounds As Possible In 12:00 Of:
2 - Cleans (90% 1RM)
5 - Pull Ups
10 - Push Ups
15 - Air Squats

THU: 1 MAY 14

Run: 3 x (200m, 400m, 600m) recover 1:1 work/recover ratio

WED: 30 APR 14

STRENGTH:
ME: Shoulder Press

Recover 5:00 - 10:00 then perform WOD

WOD:
5 Rounds For Time Of:
10 - Strict Pull Ups
20 - KB Snatches (1.5/1pood)
40 - Air Squats

TUE: 29 APR 14

"Tabata"

Run: 8 x 20:10

WOD:
For Time:
"Grace"
30 - Clean & Jerks (135/95)

MON: 28 APR 14

STRENGTH:
Squat 3×5
Press 3×5


WOD:
Complete 6 rounds for time:
Barbell Walking Lunge @ 35% of 1 RM FS – 12 reps (6 RT/ 6 LT)
Sprint 25 yards – 1 rep
Dips – 12 reps
*Barbell walking lunge is done by placing a bar on your back and lunging out until your back knee touches the ground, then stand up and repeat.
*make sure to step out into a long enough lunge where your front knee is even with your front toe.

SAT: 26 APR 14

REST/RECOVERY

SUN: 27 APR 14

REST/RECOVERY

FRI: 25 APR 14

STRENGTH:
ME: Back Squat

Recover 5:00 - 10:00 then perform WOD

WOD:
For Time and Reps:
Tabata Squats
Run 1 mile

THU: 24 APR 14

Run: Repeat 800m, recover 1:1- 6 rounds

WED: 23 APR 14

STRENGTH:

ME: Floor Press

Recover 5:00 - 10:00 then perform Wod

WOD:

For Time
21 - Press (95/75)
Run 400m
21 - Push Press (95/75)
Run 400m
21 - Push Jerk (95/75)

TUE: 22 APR 14

Row: Repeat 1k, recover 4:00, -8 sets

MON: 21 APR 14

STRENGTH:
ME: Power Clean

Recover 5:00 - 10:00 then perform Wod

WOD:
As Many Rounds As Possible In 6:00 of:
2 - Power Cleans (90% 1RM)
10 - Back Extensions

Rest 5 minutes, then

"Annie"
50-40-30-20-10
Double Unders
Sit Ups

SUN: 20 APR 14

REST/RECOVERY

SAT: 19 APR 14

REST/RECOVERY

FRI: 18 APR 14

STRENGTH:
DE: Box Squat 10x2 on :45 @ 65% 1RM

Recover 5:00 - 10:00 then perform Wod

WOD:
For Time:
20 - Turkish Get Ups (1.5/1pood)
40 - Air Squats
60 - Burpees

THU: 17 APR 14

Lumberjack 20

20 Deadlifts 275/185
400m Run
20 KB Swings 70/44
400m Run
20 OHS 115/77
400m Run
20 Burpees
400m Run
20 Pull ups
400m Run
20 Box Jumps 24/20
400m Run
20 Squat Cleans 95/65
400m Run

WED: 16 APR 14

STRENGTH:
DE: Jerk 10x2 on :45 @ 65% 1RM

 Recover 5:00 - 10:00 then perform Wod

WOD:
25m - Handstand Walk

then

As Many Rounds AS Possible in 10:00 Of:
3 - Handstand Push Ups
6 - Toes-to-bar

TUE: 15 APR 14

Run: Repeat :30 on, :30- 6 rounds

WOD:
3 Rounds For Time Of:
Run 400m
12 - Pull Ups
25 - KB Swings (2/1.5pood)

MON: 14 APR 14

STRENGTH:

DE: Push Press 12 sets of 2 reps @ 55% on 0:45

 Rest 5-10 minutes then perform WOD.

WOD:
As many rounds as possible in 15:00 of:
Row 1000m
12 Thrusters, 95/65
15 Burpees

SUN: 13 APR 14

REST/RECOVERY

SAT: 12 APR 14

REST/RECOVERY

FRI: 11 APR 14

STRENGTH:
ME: Clean

Recover 5:00 - 10:00 then perform WOD

WOD:
4 Rounds For Time Of:
12 - Hang Cleans (50% 1RM)
12 - Ring Dips

THU: 10 APR 14

Perform 20-45 min of skill/drills prior to WOD

WOD:

Run: Repeat :60sec on, :60sec off, until form/pace deteriorates

WED: 9 APR 14

STRENGTH:
DE: Floor Press 10x2 on :60 @ 65% 1RM


Recover 5:00 - 10:00 then perform CFE S&C Wod

WOD:

4 Rounds For Time Of:
Run 400m
10 - Bench Press (Body Weight)
10 - Pull Ups

TUE: 8 APR 14

ENDURANCE:

Row: Repeat 7:00 on, 3:00 off until form/pace deteriorates

Recover 5:00 - 10:00 then perform WOD

WOD:
5 - 5 - 3 - 3 - 3 - 1 - 1 - 1 - 1
Snatch

MON: 7 APR 14

STRENGTH:
DE: Deadlift 12x2 on :45 @ 65% 1RM

Recover 5:00 - 10:00 then perform WOD

WOD:
3 Rounds For Time and Reps Of:
2:00 - Max Double Unders
25 - Pull Ups

SUN: 6 APR 14

REST/RECOVERY

SAT: 5 APR 14

REST/RECOVERY

FRI: 4 APR 14

STRENGTH:
ME: Shoulder Press

Recover 5:00 - 10:00 then perform CFE S&C Wod

WOD:

7 Rounds For Time Of:
3 - Shoulder Press (85% 1RM)
6 - Chest to Bar Pull Ups
12 - Box Jumps (24")

THU: 3 APR 14

Team WOD: In teams of 2 complete total reps of the following: 100 Wall Balls (20#/14#) 100 KB Swings (53#/35#) 100 Push Press (65#/53#) 100 Box Jumps (24″/20″) 800 meters run

WED: 2 APR 14

STRENGTH:
ME: Front Squat

Recover 5:00 - 10:00 then perform WOD

WOD:

3 Rounds For Time Of:
6 - Front Squats (80% 1RM)
60 - Double Unders

TUE: 1 APR 14

Run: Repeat 100m, recover 2:00, until form/pace deteriorates

Recover 5:00 - 10:00 then perform WOD

WOD:

As Many Rounds As Possible In 10:00 Of:
5 - Push Press (135/95)
50m - Shuttle Run

MON: 31 MAR 14

STRENGTH:
DE: Sumo Deadlift 12x2 on :30sec @ 65% 1RM

Recover 5:00 - 10:00 then perform WOD

WOD:

4 Rounds For Time Of:
5 - Box Jumps (30"/24")
10 - Chest To Bar Pull Ups
15 - KB Swings (1/1.5pood)

SUN: 30 MAR 14

REST/RECOVERY

SAT: 29 MAR 14

REST/RECOVERY

FRI: 28 MAR 14

STRENGTH:
ME: Power Clean

Recover 5:00 - 10:00 then perform WOD

WOD:

7 - 5 - 3 - 3 - 1 - 1 - 1
Deadlift

THU: 27 MAR 14

WOD:

Run: 7:00 on / 7:00 off, 7:00 on / 6:00 off, … , 7:00 on / 1:00 off, 7:00 on
 

WED: 26 MAR 14

STRENGTH:
ME: Snatch

Recover 5:00 - 10:00 then perform WOD

WOD:

"Randy"
For Time:
75 - Power Snatchs (75/55)

TUE: 25 MAR 14

Run :45 on / 2:00 off, :45 on / 1:45 off, … :45 on :15 off, :45 on

Recover 5:00 - 10:00 then perform Wod

WOD:
As Many Round As Possible In 10:00mins of:
1 - Muscle Up
2 - Handstand Push Ups
30 - Double Unders

MON: 24 MAR 14

STRENGTH
DE: Box Squat 10x2 on :45 @ 65% 1RM

Recover 5:00 - 10:00 then perform Wod

WOD "San Francisco Crippler"
For Time:
30 - Back Squats (BW)
Row 1k

SUN: 23 MAR 14

REST/RECOVERY

SAT: 22 MAR 14

REST/RECOVERY

FRI: 21 MAR 14

STRENGTH:
DE: Power Clean 10x2 on :45 @ 65% 1RM

Recover 5:00 - 10:00 then perform CFE S&C Wod

WOD:
For Time:
Row 2k

THU: 20 MAR 14

In teams of 2

AMRAP 30 Minutes

3 Handstand Push-ups
9 Pull-ups
18 Box Jumps (24 / 20)

One athlete will run 800 Meters while the other completes as many rounds/reps of the AMRAP as possible. The athletes will then switch, with the athlete coming off the run picking up right where the other athlete left off.

WED: 19 MAR 14

STRENGTH
ME: Front Squat

Recover 5:00 - 10:00 then perform Wod

WOD
4 Rounds For Max Reps Of:
1:00 AMRAP - Front Squat @ 75% 1RM
1:00 AMRAP - Ring Rows

*AMRAP: As Many Reps As Possible

TUE: 18 MAR 14

WARM UP
Burgener Warm-Up

WOD:
EMOM: 10 min
2 Power Clean (75% 1 RM)

MON: 17 MAR 14

STRENGTH:

ME: Shoulder Press

 Recover 5:00 - 10:00 then perform Wod

---

WOD:

3 Rounds For Time:

25 - Wall Balls

50 - Double Unders

SUN: 16 MAR 14

REST/RECOVERY DAY

SAT: 15 MAR 14

REST/RECOVERY DAY

FRI: 14 MAR 14

WOD
CrossFit Games Open 13.2

Complete as many rounds and reps as possible in 10 minutes of:
115 pound Shoulder to overhead, 5 reps
115 pound Deadlift, 10 reps
15 Box jumps, 24" box

THU: 13 MAR 14

STRENGTH
DE: Box Squat 10x2 on :45 @ 60% 1RM

Recover 5:00 - 10:00 then perform Wod

WOD
"Cindy"
As Many Rounds As Possible In 20:00
5 - Pull Ups
10 - Push Ups
15 - Squats

WED: 12 MAR 14

WOD
For Time:
50 - 40 - 30 - 20 - 10
KB Swing (1.5/1pood)
Box Jump (24")

TUE: 11 MAR 14

STRENGTH
ME: Deadlift

Recover 5:00 - 10:00 then perform Wod

WOD
As Many Round As Possible In 10:00 of:
5L / 5R - Dumbbell Snatch (55/35)
20 - Double Unders

MON: 10 MAR 14

WOD
"Open 14.2"

 

SUN: 09 MAR 14

REST/RECOVERY DAY

SAT: 08 MAR 14

REST/RECOVERY DAY

If you are in the Central Texas area, come out and support Women Veterans in the 5K Rock Your CAMO Run/Walk at Camp Mabry, Austin, TX. Click link for more details and registration!
5K Rock Your Camo Run/Walk

FRI: 07 MAR 14

STRENGTH:
ME: Bench Press

 Recover 5:00 - 10:00 then perform Wod

WOD
5 - 5 - 3 - 3 - 3 - 1 - 1
Back Squat

THU: 06 MAR 14

STRENGTH
DE: Front Squat 10x2 @ 65% 1 RM

Recover 5:00 - 10:00 then perform Wod

WOD
5 Rounds For Time Of:
5 / 5 - KB Snatch (1.5/1pood)
5 / 5 - Pistols
25 Double Unders

WED: 05 MAR 14

WARM-UP
Burgenger Warm-up
then
10 min of Snatch warm-up

WOD
Every 2:00 for 14:00mins Perform:
2 - Power Snatch
1 - Squat Snatch
3 - Overhead Squats

TUE: 04 MAR 14

STRENGTH
DE: 10x3 Power Clean on :45 sec @ 65% 3RM

Recover 5:00 - 10:00 then perform Wod

WOD
AMRAP In 8:00 min:
3 - Cleans (Use weight from your DE)
6 - Push Press (95/65)
9 - Push Ups

MON: 03 MAR 14

WOD
"Open 14.1"
10 min AMRAP

30 Double Unders
15 Power Snatches (75/55lbs)*

*Movement is Ground-to-Overhead

SUN: 02 MAR 14

REST/RECOVERY

SAT: 01 MAR 14

REST/RECOVERY

FRI: 28 FEB 14

TOP 3 THROWDOWN WOD
In teams of 3 persons
For time:
100 m relay
90 Deadlifts (135/95 lbs)
60 Pull-ups
30 Box Jumps (24"/20")
100 m relay

THU: 27 FEB 14

STRENGTH
ME: Snatch

Recover 5:00 - 10:00 then perform Wod

WOD
In 10:00 mins Perform:
Run 1M
Then in the time remaining:
Max Distance Handstand Walk

WED: 26 FEB 14

STRENGTH
ME: Clean

Recover 5:00 - 10:00 then perform Wod

WOD
As Many Rounds As Possible In 8:00 of:
5 - Power Cleans @ 65% 1RM Clean
10 - Double Unders

TUE: 25 FEB 14

WOD
3 Rounds For Time:

Run 400m
15 - Deadlifts (BW)
12 - Hand Stand Push Ups

STRENGTH:

4x4 Front Squat (70% of 1RM)
rest 5-10 min
3x3 Dead Lift (60% of 1RM)

MON: 24 FEB 14

STRENGTH
DE: Overhead Squat 10x2 @ 60% 1RM

 Recover 5:00 - 10:00 then perform Wod

WOD
For Time:
Row 1k
75 - Ring Rows
Row 1k

SUN: 23 FEB 14

REST/RECOVERY

SAT: 22 FEB 14

REST/RECOVERY

FRI: 21 FEB 14

HERO WOD

"Elizabeth"
21-15-9
Clean @ 135/95 labs
Ring Dips

THU: 20 FEB 14

STRENGTH
DE: Box Squat 10x2 to a 12" box @ 60% 1RM

Recover 5:00 - 10:00 then perform Wod

WOD
3 Rounds For Time:
Run 400m
12 - Back Squats (BW)

WED: 19 FEB 14

STRENGTH

ME: Pull Up

Recover 5:00 - 10:00 then perform Wod

---

WOD

For Time:

50 - Box Jumps (24")

40 - Pull Ups

30 - Push Ups

20 - GHD Sit Ups*

10 - Burpees

*If no GHD machine, sub with Ab-Mat sit ups

TUE: 18 FEB 14

EMOM
10 min:
Odd: 1 Squat Clean (Heavy)
Even: 10 Burpees

WOD
3 Rounds For Time:
Row 400m
15 - Hang Squat Cleans (95/65)

MON: 17 FEB 14

STRENGTH:
ME: Shoulder Press

Recover 5:00 - 10:00 then perform Wod

WOD:
For Total Reps:
5:00 - Max Hand Stand Push Ups
2:00 - Max Pull Ups
1:00 - Max Air Squats

SUN: 16 FEB 14

REST/RECOVERY

SAT: 15 FEB 14

REST/RECOVERY

FRI: 14 FEB 14

STRENGTH:
DE: Deadlift 12x2 on :60sec @ 65% 1RM

Recover 5:00 - 10:00 then perform Wod

WOD
"Helen"
3 Rounds For Time:
Run 400m
21 - KB Swings (1.5/1pood)
12 - Pull Ups

THU: 13 FEB 14

SKILL
2 Rounds Not For Time:
10 Pistols (alternate legs)
10 L-Pull ups
10 Goblet Squats (1.5/1 pood)
10 Ring Dips
30 sec of Double Unders

ENDURANCE WOD
Intervals:
Run 5 min
Rest 1 min
Run 4 min
Rest 1 min
Run 3 min
Rest 1 min
Run 2 min
Rest 1 min
Run 1 min

 

WED: 12 FEB 14

STRENGTH
DE: Push Jerk 8x2 @ 65% 1RM

Recover 5:00 - 10:00 then perform Wod

WOD
As Many Rounds As Possible In 10:00 Of:
10 - Front Squat (95/65)
12 - Pull Ups

TUE: 11 FEB 14

TABATA ROW
8 rounds:
20 sec max effort row
10 sec rest

WOD
4 Rounds For Time:
10 - Pull Ups
20 - Ring Dips
30 - Squats
 

MON: 10 FEB 14

STRENGTH
ME: Back Squat

Recover 5:00 - 10:00 then perform Wod

WOD
As Many Rounds As Possible In 10:00 Of:
10 - Power Cleans (95/65)
15 - Push Ups

SUN: 09 FEB 14

REST/RECOVERY

SAT: 08 FEB 14

REST/RECOVERY

FRI: 07 FEB 14

STRENGTH
DE: Push Press 7x3 on :45 sec @ 65% 1 RM

Recover 5:00 - 10:00 then perform Wod

WOD
"CrossFit Total"
1RM Back Squat
1RM Shoulder Press
1RM Deadlift

THU: 06 FEB 14

If you read the post from this past weekend, I provided an article on "How Fit Are You" by the founder of CrossFit. Greg Glassman's goal was to design a test to produce "elite fitness" and the result was five tests with meeting the requirements: quantifiable results; consistency with the CrossFit fitness concept; raising our commitment to improving absolute strength, relative strength, and gymnastic foundations; balancing intrinsic abilities of smaller and larger athletes; emphasizing exercises critical to and foundational to advanced training; mixing training demands within each test and, of course, over the total competition; a design that would identify an athlete’s weaknesses and possibly stand as a workout plan for improving overall fitness; and, finally, he wanted to design a competition that would be "hard as hell."

It's always good to go back to the foundations of where CrossFit all began so for the month of February, every Thursday will be one of the tests. Today starts Test 1.
 

Test 1: Bench Press 1 rep followed by max set of Pull-ups:

Performance: Ramp up to a one-rep max and within 30 seconds of racking the lift begin the pull-ups. Any grip is allowed on the pull-ups as long as the range of motion is complete - all the way up and down.

Scoring: Multiply the bench press load in pounds by the number of pull-ups completed.

Modifications: Where needed use an assisted pull-up device such as a "Gravitron."

Character: This tests the upper body for both absolute and relative strength and stamina.

Workout: This test can be practiced as a workout of three to five repetitions of the test, resting between efforts as needed.

WED: 05 FEB 14

STRENGTH
ME: Deadlift

Recover 5:00 - 10:00 then perform Wod

WOD
2 Rounds For Total Reps:
2 min - Double Unders
2 min - Pistols (Alternate legs)
2 min - Box Jumps (24")

TUE: 04 FEB 14

WOD
For Time:
Run 400m
40 - Right Arm Dumbbell Snatch (35/25)
Run 400m
40 - Left Arm Dumbbell Snatch (35/25)
Run 400m

STRENGTH
EMOM 5:
2 Front Squats (BW or higher)
rest 5 min
EMOM 5:
3 Push Press (70% 1RM)

*EMOM: every minute on the minute

MON: 03 FEB 14

STRENGTH
ME: Floor Press

Recover 5:00 - 10:00 then perform Wod

WOD
As Many Reps As Possible In 10:00 of:
L-Pull Ups

RECOVERY
1000 m Row

SUN: 02 FEB 14

REST/RECOVERY

SAT: 01 FEB 14

REST/RECOVERY

Great read and tests to judge your fitness level and see where you need to improve on! Get your trainer/coach involved and see how you can better perform and improve your work out regimen!

How Fit Are You? - Greg Glassmen PDF article

JANUARY 2014 CrossFit Challenge!

Started off the new year with our monthly LUMBERJACK CrossFit competition and the winners were HHC, CPT Sample & SPC Woodill; crushing Team FRAN WOD!  The company was awarded the coveted FITTEST AXE and will display with pride until the next competition in Feburary!

FRI: 31 JAN 14

STRENGTH
DE: Deadlift 10x2 on :45 @ 65% 1RM

Recover 5:00 - 10:00 then perform Wod

WOD
For Time:
40 - 30 - 20 - 10
KB Swings (1/1.5 pood)
Push Ups

THU: 30 JAN 14

KETTLEBELL WORK
4 Rounds Not For Time:
10 Russian KB Swings
10 Goblet Squats
10 American KB Swings
10 Single Arm KB Push Press

ENDURANCE WOD
2 Rounds:
250 m run
rest
450 m run
rest
650 m run
rest
 

WED: 29 JAN 14

STRENGTH:
DE: Push Press 8x2 on :45 @ 65% 1RM

Recover 5:00 - 10:00 then perform Wod

WOD:
As Many Rounds As Possible In 10:00 Of:
5 - Bench Press (BW)
15 - Air Squats

TUE: 28 JAN 14

ROW
12 EMOM:
Row 1 min
Rest 1 min


WOD
5 Rounds For Time Of:
Run 200m
20 - Air Squats
10 - L Pull Ups

MON: 27 JAN 14

STRENGTH
ME: Back Squat

Recover 5:00 - 10:00 then perform Wod

WOD
7 Rounds For Time Of:
2 - Rope Climbs*
7 - Handstand Push Ups

*If no rope available, do 3 pull ups for every 1 rope climb

SUN: 26 JAN 14

REST/RECOVERY DAY

Little Hand Stand Push-up effieiceny talk by the man himself: Chris Spealer.

Kipping Hand Stand Push-up video by Chris Spealer

SAT: 25 JAN 14

REST/RECOVERY DAY

Click the link below to begin to research nutrition and the effects on aging, workouts and overall remaining healthy in your lifestyle! CrossFit is big in nutrition and wants you to take advantage of their knowledge by starting off 2014 right!

CROSSFIT - START DIET!

FRI: 24 JAN 14

STRENGTH
ME: Push Press

Recover 5:00 - 10:00 then perform Wod

WOD
For Total Reps:
2:00 - Double Unders
2:00 - Sit Ups
:90 - Double Unders
:90 - Sit Ups
:60 - Double Unders
:60 - Sit Ups

THU: 23 JAN 14

WARM-UP
4 Rounds Not For Time:
10 KB Swings
10 KB Cleans*
10 KB Front Squats*
10 KB Push Press*
*alternate arms: 5 reps per arm equals 10 total

WOD
4x400m sprints
1:1 rest 

WED: 22 JAN 14

STRENGTH:
ME: Front Squat

Recover 5:00 - 10:00 then perform Wod

WOD:
For Time:
Row 500m
then
12 - 9 - 6
Thrusters (135/95)
Strict Pull Ups
then
Row 500m

TUESDAY: 21 JAN 14

WARM-UP:
400 m run
2 rounds not for time:
5 Snatch Deadlifts
5 Snatch Pulls
5 Power Snatch
5 Squat Snatch
...
400 m run

WOD:
3 Rounds For Time Of:
Run 400m
21 - Over Head Squats (95/65)

MONDAY: 20 JAN 14

STRENGTH:
DE: Box Squat 10x2 on :60 @ 60% 1RM

Recover 5:00 - 10:00 then perform Wod

WOD:
5 Rounds For Time Of:
3 - Rope Climbs (15')*
15 - Ring Dips

*If no rope, conduct Chest-to-Bar Pull-ups 2:1

SUNDAY: 19 JAN 14

REST/DECOVERY DAY

SATURDAY: 18 JAN 14

REST/RECOVERY DAY

FRIDAY: 17 JAN 14

STRENGTH:
DE: Push Press 12x2 on :45 sec @ 60% 1RM

Recover 5:00 - 10:00 then perform Wod

WOD:
Run 400m
For Time:
40 - KB Swings (1.5/1 pood)
30 - Pull Ups
20 - KB Swings (1.5/1 pood)
10 - Pull Ups
Run 400m

THURSDAY: 16 JAN 14

WARM-UP:
5 Rounds not for time
6 walking lunges
7 HSPUs
8 air squats
9 pull-ups
10 KB Swings
60 sec of Double Under work

WOD:
EMOM (until fail)
2 Squat Snatches (50% 1RM)*

*Whatever weight you start at; increase weight by 10 lbs

WEDNESDAY: 15 JAN 14

STRENGTH:
ME: Deadlift

Recover 5:00 - 10:00 then perform SOD
WOD:
For Time:
Row 1k
Tabata Squats (:20 on :10 off x 8 rounds)
Run 1k

TUESDAY: 14 JAN 14

WARM-UP

10 x 50m sprints

WOD

As Many Rounds As Possible In 12:00 Of:

12 - Bench Press (135/95)

12 - Pull Ups

MONDAY: 13 JAN 14

STRENGTH:
ME: Floor Press

Recover 5:00 - 10:00 then perform Wod

WOD:
For Time:
21 - 15 - 9
Power Clean (135/95)
Ring Dips

SUNDAY: 12 JAN 14

REST/RECOVERY DAY

SATURDAY: 11 JAN 14

REST/RECOVERY DAY

FRIDAY: 10 JAN 14

STRENGTH:
DE: Sumo Deadlift 7x3 on :45sec @65% 1RM

Recover 5:00 - 10:00 then perform Wod

WOD:
5 Rounds For Time Of:
5 - Deadlift (1.5x BW)
10 - Burpees

WEDNESDAY: 08 JAN 14

STRENGTH:
DE: Back Squat 10x2 @ 65% 1RM

Recover 5:00 - 10:00 then perform Wod

WOD:
3 Rounds For Time Of:
25 - Wall Balls (20/14)
25 - Sit Ups
Run 400m

THURSDAY: 09 JAN 14

WARM-UP:
4 Rounds not for time:
100 m row
10 Air Squats
10 Pull-ups
10 Sit-Ups
10 KB Swings (2/1.5pd)
2 rope climbs

WOD:
1000row for time

TUESDAY: 07 JAN 14

WARM-UP:
Row 4 x 250
rest 1:1

WOD:
2 Rounds For Time Of:
20 - OHS (45/35)
20 - Pull Ups
20 - GHD SitUps
20 - Dips

MONDAY: 06 JAN 14

WOD:
"CrossFit Total"
1RM Back Squat
1RM Shoulder Press
1RM Deadlift

Ensure to warm up for at least 20-30 minutes before engaging in 1RM lifts.

SUNDAY: 05 JAN 14

REST/RECOVERY DAY

SATURDAY: 04 JAN 14

REST/RECOVERY DAY

FRIDAY: 03 JAN 14

STRENGTH:
DE: Deadlift 10x2 on :45 @ 65% 1RM

Recover 5:00 - 10:00 then perform Wod

WOD:
For Time:
150 - Air Squats
Run 800m
150 - Air Squats

THURSDAY: 02 JAN 14

"Tabata"
8 rounds of 20 seconds on, 10 seconds off
8 x 20:10 All-Out Efforts

Choose ONE of the following sports:

Swim: use pool or open water
Bike: use stationary bike with wattage tool or similar that can hold load of 200+ watts
Run: use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce speed
Row: use meters or watts
Ruck: use a good hill, full kit plus 65-95# Ruck/Boots/Utes