190413 Пятница

Complete as many rounds and reps as possible in 12 minutes of:

7 T2B
14 Shoulder to Overhead (40kg/30kg)
21 Double Unders

Rest exactly 4mins
AMRAP 12

7 Pull Ups
14 KB Swings (24kg/16kg)
21 Double Unders

170413 Среда

EMOM for 20 min:

Odd- 3 tough power snatch 40/50kg

Even- 30 double unders

+

EMOM for 20 min:

Odd- 3 burpeees + 3 CTB chin ups

Even- 6 thrusters 42,5kg

150413 Понедельник

3RFT
20 wall ball
20 SDLHP
20 BJ
20 PPress
20 cals Row

23:18

120413 Пятница

1.  Clean and Jerk

10 x 1, start at 80% and climb from there.  All reps done as squat cleans.

2.  "Angie"

100 Pull ups

100 Push ups

100 Sit ups

100 Squats

100413 Среда

1. Rowing  "Nancy" 

5 RFT:

Row 500m

15 OHS, 42,5kg
18:25

2.Front Squat

4x4, across

80kg

080412 Понедельник

1. DL 2RM
140/ 150 - 1RM

2.
AMRAP 20
5 DL 110kg
20 m farmer's walk 40kg Db
15 wall ball

7+ 5dl + 20m +6 wb

030413 Среда

A. Press 10, 8, 6, 4, 2; rest 2 min

B.  wtd pull ups 2-3x 5; rest 2 min

+

3 rounds for max reps @90%:

2 min row

rest 1 min

1 min hand release push ups

rest 30 seconds

30 seconds toes to bar

rest 3 min

 

010413 Понедельник

1.  For time

1 mile Run (1600m)

21 KBS 32/24kg

21 Goblet Squats, 70/53 - demo vid.

800m Run

15 KBS

15 Goblet Squats

400m Run

9 KBS

9 Goblet Squats

26:06

"The qualities and capacities that are important in running - such factors as will power, 

the ability to apply effort during extreme fatigue and the acceptance of pain - have a 

radiating power that subtly influences one's life."

Jim Fixx

290313 Пятница

Open 13.4

AMRAP 7 of:

3.6.9.12...

Clean and Jerk, 61kg

TTB

270313 Среда

1. Facing Hurdle Jumps
6x6
2. OTM 6
3 SCL &J
60-65kg
3. 5 RFT
10 C&J 50kg
10 burpee- pull up

250313 Понедельник

1.  Power Snatch

5 x 5, TnG Climbing

2.  Run

8 x 400m, on the 3 minute

Attempt to hold all efforts within 5 seconds of each other.  Record times for all 8 rounds.  

3.  5 Supersets:

5 L-Pull ups

7 GHR

220313 Пятница

"PreGame"

2-3 Rounds, not for time of:

1 Power Snatch, 60% of 1RM

2 OHS, 60% of 1RM snatch

3  C2B

4 Wall Balls  

5 Burpees

6 KBS, 24kg

12 Air Squats

24 Double Unders

Rest as desired between rounds.

+

EMOM 10

15 wall ball

30 DU 

200313 Среда

"Games Big Helen"

1200m Run

63 KBS, 24kg

36 Pull ups

800m Run

42 KBS

24 Pull ups

400m Run

21 KBS

12 Pull ups

34:13

180313

1.  Back Squat

5 x 3, across 

2.  3 RFT

20 Front Squats, 50kg

20 Burpees

20 TTB

3.  Cash Out

3 Rounds, not for time

600m Run or Row, based on greatest weakness.

30 Hip Extensions

15 L-Pull ups

130313 Среда

1.  Pro Agility Shuttle

3 max effort attempts at the 5-10-5 shuttle. - Demo video.

Sprint 5 yards - 10 yards - 5 yards as fast as possible.  
Start with one hand on the starting line.  Your hand (not feet) must make contact with the end lines.  Must cut off of different feet at each turn around.  
Elite times are comparable to top "40" times under 4.3 is elite, 4.9 is moderate, and 5.4 is slow. 
Report your best score.

2.  Hang Power Clean

5RM

3. 10 sets:

1 ring muscle up

2 HSPU

4. 3RFT:

800m Run

40 meter 1-arm Dumbbell Overhead Walking Lunge, 18kg - 20 meters each arm.

"Don't let the enormity of the challenge deter your trying! Make a serious attempt at each

110313 Понедельник

1. EMOM 5
10 DL climbing 
80/85/90/95/100 fail.2. 3 RFT "Task priority FGB "
15 wall ball
15 SDLHP 35kg
25 BJ 44sm
25 PPress 35kg
10 cals Row
Rest 1 min.

5:35/5:53/6:28

060313 Среда

1.  For time:

10-9-8-7-6-5-4-3-2-1:  Front Squats, 70kg- no racks, must be taken from the ground.

10-20-30-40-50-60-70-80-90-100:  Double Unders

040313 Понедельник

1. Power  Snatch 

3 x Max Reps, TnG

50kg

Rest 2 minutes between sets.  If you drop below 4 reps decrease the weight.

6/6/6

2.   For time:

10-9-8-7-6-5-4-3-2-1 Jerk, 65-70kg no racks, must be taken from the ground.

2-4-6-8-10-12-14-16-18-20, Pull ups

60kg
31:33

3.  L-Sit

Accumulate 120 seconds

Hold a perfect L-sit for as long as possible, note the time and rest as needed between efforts.  Repeat until you have accumulated 2 minutes.  

"The L-sit is little know outside the gymnastics community but may be the most effective ab exercise.  

Athletes who have developed their L-sit to the point where they 

can hold it for three minute subsequently find all other ab work easy."

-Coach Glassman

010313 Пятница

1. For time

15 Cleans, 70kg

Muscle ups, 8

Row 1000

If "Squat" or "Power" is not designated for a Clean assume it is the choice of the athlete to determine the best approach.

2.  3RFT:

9 Power Snatches, 35kg- this is essentially a GTO anyhow, in other words muscle snatch is ok.

3 Shuttle Runs of 20m down and back, (this is 120m total every round).

3.  Row

Max calories in 1 minute

30 second rest

Max calories in 1 minute

270113 Среда

1.  OTM x 10

Odd:  1 Power Snatch + 1 Squat Snatch - no dropping

Even:  2 Front Squats - from a rack

2.  Open 12.3

AMRAP 18:

15 Box Jumps, 60sm games standards

12 Push Press, 50kg can be done as shoulder to overhead anyhow.

9 TTB

3.  3 Giant Sets

6 Good Mornings - moderate weight

9 Muscle Snatch - moderate weight

12 Band Pull Aparts

250213 Понедельник

1. Complex:
FS + PJ + FS + Split J
50/60/70/70
2. For time:
21-15-9
Row (cals)
KBS 24kg
Ring Dips

12:00

150213 Пятница

1.  Clean and Jerk

1RM 

2.  Power Drill

5 RFT:

5 HSPU

10 Power Cleans, 50kg

15 Burpees

20 KBS, 24kg

25 Wall Balls

Rest exactly 3 mins between rounds 

130213 Среда

A. Snatch balance 3 reps on the min for 12 min - technical focus, not strength. 40kg

В.  Power snatch; build to a 3rm TnG. 50kg

+

7RFT:

7 OHS, 45kg

7 Burpee Box Jumps, 20"

12:05

110213 Понедельник

For time:

100 double unders

50 burpees

30 toes to bar

15 wall walks

1k row

23:32

For time:
7 strict pull ups ub
21 sit ups ub

060213 Среда

"3 for 1"

A - 7 rds

7 Kettlebell Swings (24kg/16kg)

7 Burpeе

Rest 7 Minutes

B - 5 Minute AMRAP:

5 Squat Cleans (60kg/40kg)/10 KB HCleans5/5 24kg

10 Box Jumps (24"/20")

15 Sit-ups

Rest 7 Minutes

C - 10-9-8-7-6-5-4-3-2-1 reps of:

Squats

Push Ups

5:24/3/3:15

040213 Понедельник

A. Push jerk 10, 10, 8, 8; rest 2 min

B. Bench press; build to a 5RM

+

12 min amrap:

10 hand release push ups

10 box jumps 60sm

10 push press 45kg

30 double unders

010213 Пятница

1.  4 Rounds of:

Max unbroken tng cleans 60kg

1 min rest between rounds.

7/7/5/5

2.  Lil' bit bigger"Filthy 50"

50 Box Jumps, 60sm  games standards

50 Jumping Pull ups

50 KBS, 24kg

50 Walking Lunges

50 TTB

50 Push Press, 30kg

50 Back Extensions

50 Wall Balls, 9kg

50 Burpees

50 Double unders

50:38

300113 Среда

1.  Clean Ladder

Warm up as needed then begin with 70kg and add 5 kg every minute. 

Continue as long as possible.  If you miss you are done - treat this like a competition ladder.

2.  Front Squat 

2RM

3.  The Admiral

3 RFT:

20 Burpee Pull ups 

20 Front Squats, 60kg

20 Box Jumps, 60sm

280113 Понедельник

1.  Snatch Complex

Power Snatch + Squat Snatch, work up to max set

2.  Overhead Squat

1.  2RM

2.  Max reps with 90% of 2RM

3.  3 RFT:

4 Snatches, 50-55kg Power or squat is ok.

12 Pistols - 6/side, alternating

20 TTB

4.  Run

4 x 400m, on the 3 minute

.

250113 Пятница

1. Squat/Power clean  tech work 15-20 min.

+

2.  Cindy

AMRAP 20 of:

5 Pull ups

10 Push ups

15 Squats

230113 Среда

1.  Power Clean

3RM, TnG

2.  21-15-9

Deadlift, 100kg

Box Jump, 70sm

3.  3 RFT: 

20 GHDSU

30 Cal Row

60 Double Unders

210113 Понедельник

1.  "Jake the Snake"

15-10-5

C2B Pull-ups

Squat Clean Thruster 45kg

2.  Snatch

OTM 6

3 reps - 45kg

3.  Clean and Jerk

OTM 6

3 reps - 60kg

4.  Front Squat 

OTM 6

3 reps - 70-75kg from the ground, no racks

5.  Burner

3 RFT:

8 Wall balls

8 TTB

8 Push Press 40kg

8 Jumping Split Squats - Demo, Every jump counts as 1 rep.  Back knee must touch the ground.  Must get full extension in the air.

180112 Пятница

1.  Snatch Complex

1 Power Snatch + Hang Squat Snatch + Squat Snatch + OHS - work up to a max set.

2.  Front Squat

3 RM

10RM

3.  4 RFT:

10 Squat Snatch, 40kg

10 TTB

4.  GOAT TRAINING
Handstand Push ups
OTM x 14
5 HSPU - strict

160113 Среда

1.  Jerk

5 x 1 across.  85kg

2. Clean Pull

5x2 80-85kg

3. AMRAP 3

3 PCl  60kg

6 HR Push ups
9 squats
x 5
Rest 1 min b/t sets

61/57/57/57/57 - 289

140113 Понедельник

Warm up

60 KBS 24kg 10/10/10...

60 OHS 10/10/10... Across 5 kg each 10

60 push ups 10/10/10...

60 BJ 60 sm 10/10/10...

1. OTM x 20

Odd:  3 Power Snatch 50kg

Even:  6 Front Squats -  60-65kg from the ground, no racks

Set up two bars. 

2.  GOAT TRAINING

Overhead Strength

OTM x 20

Odd: 6 Push Press 55kg

Even: 200m Row

110113 Пятница

"Victoria"

5 RFT:

10 Thrusters, 40kg

14 BJ, 60sm

12 SDHP, 40kg

12 Burpees

27 KBS, 24kg

Victoria was a teacher for 5 years.

The tragedy happened in room 10.

She was killed on 12-14-12.

She was 27 years old.

She was a CrossFitter and a true Hero.

090113 Среда

1.  Front Squats

10 x 1, OTM -across.

70/75/80/85/90/95/100/105/110/120PR

2.  Up Ladder 8

In eight minutes climb as high as possible, adding 1 rep to each movement each round.

Power Clean

Front Squat

Jerk

60kg

Round 1 would be 1PC+1FS+1J.  Round 2 would be 2PC+2FS+2J.  Rnd 3 would be 3 of each and so on.  

  4+ 5 PCl + 5 FS 

3.  Goat Training

A. L-Sits

10 RFT:  12 seconds of L-sit hold
11:12

B.Toes To Bar

10 RFT: x 6 unbroken reps

11:35

070112 Понедельник

1.  Snatch Complex

3 sets of:  Power Snatch + Hang Squat Snatch + Squat Snatch + OHS

1 set consists of 4 reps total.  Work up to a max set without dropping the bar.  Post all three scores.

2.  15-12-9-6-3 of:

Power Snatch, 40kg

Barbell Burpee

3.  Goat Training

A.  Box Jumps

For time:  10 x 12 unbroken Reps - you choose the height.

B.  Double Unders

For time:  10 x 20 unbroken reps

040113 Пятница

1.  Clean and Jerk

1 RM

2.  Front Squat 

5x2, OTM

3.  GOAT TRAINING

  C2B Pull ups

OTM x 20

Odd:  4 Squat Cleans (climb to a max)

Even:  6-8 C2B

020113 Среда

1. Snatch , 1.1.1 x 5; rest 90 sec

2.  Back Squat 

20 rep max

3.  GOAT TRAINING

 Overhead Strength

OTM x 20

Odd: 6 Push Press

Even:  Row 150 m

1. 40kg
2. 90kg
3. 50kg- 4 min/ 45kg-6min