22-23 DEC 2014

22Dec2014
Week Warm Up:
50 Double/100 singles
10 OH lundge (25# or less)
8 HR Push up
10 Weighted Sit Up x 3

V:
B SQT 10-8-6-4-2(65,75,80,85,90)
*then*
"Diane"
21-15-9
Deadlift
HSPU

N:
BSQT 95/135(or what you can safely do to full depth)
1 min of ME Rep X4
*then*
21-15-9
KB Swing
Pull Up(strict or jumping, remember to work the negative)

23 DEC 2014
V:
Front sqt 10-8-6-4-2 (65, 75,85,95,85%)
*then*
Snatch 12,9,6,3,1 (full 155, 105)
OHS

N:
Press(one min max effort times 4 (115, 75)
*then*
3FT
20 wall ball
15 hr push-up
10 KB swings

15-19 DEC 2014

Week Warm Up
3RDS
100 singles/ 50 Double Under
Duck Walk (rig-wall and back)
15 OH Arm claps(4 count)

Monday 15DEC2014
V:
5x5 OHS (135/95)
*THEN*
21-15-9
Deadlifts/ Bar Over Burpee
*Athlete does not have to be facing the bar. Goal is to find a sustainable pace to for the competition on Friday. DO NOT GO HEAVIER!*
N:
1 RFT=150 SQTs
21-15-9
Ball Slam
HR Push up

Tuesday 16DEC2014
V:
3O MIN *LIGHT* Snatch Work
30 MIN *LIGHT* Clean/JERK Work
*Work all positions(floor, mid hang, high hang, knee, pauses etc)
N:
1 RFT
60 Push up
200m Row
40 Push up
200m Row
20 push up 200m Row
*THEN*
Pull-up / K2E Practice

Wednesday 17DEC2014
V:
Tempo FSQT 6x3 (5-3-1-0) (Max 20min)
*3sec down, 3sec at bottom, 1sec drive up, 0sec rest before starting next rep*
20min AMRAP (Easy Pace)
5 Pullup
10 SU
15 SQT
N:
20 min EMOM
E: 7 Burpee
O: 5 Deadlift, 10 SQT
*THEN*
Strict Press/ Push Press Practice

Thursday 18DEC2014
V:
Push Press 5x5 (60,65,70,75,75%)
*THEN*
20min EMOM
E=5 Thruster (115/95)
O= 7 Burpee
N:
Rower Sprints
Sprint 1 min, rest 45 sec X 6, rest 5-7min Repeat

Friday 19DEC2014
V:
FAMILY TIME

8-12 DEC 2014

8DEC-12DEC 2014

Week Warmup
4rds
50 Side Stradle Hops
1 Rig to Wall Lundge
10 HR Push Up

8 DEC Monday
V:Deadlift 10-8-6-4-2-2-6 (60-65-70-75-80-85-70%)
*THEN*
21-15-9
KB Swing,
Burpee
N:
21-15-9
K2E
HR Push Ups
*THEN*
21-15-9
DL
Push up

9 DEC Tuesday
V:
12 EMOM
Odd: 5 Powerclean (155/105)
Even: 10 Pullup
*THEN* (5min Break)
1RFT
30 Burpee Box Jump Over
N:
1RFT
150 SQTS
*THEN*
21-15-9
Situps
Burpees

10 DEC Wednesday
V:
“Rainbow Press”5-5-5-3-3-1(95-115/75-95)*1 press from front rack, rerack on back, 1 press from behind the neck=1*
*THEN*
1RFT
21-15-9
T2B
Push Press(75/55)
N:
1RFT
75 Burpee
*THEN*
4rds
60 Jump Rope Singles
15 SQT
12 Sit up(weighted)

11 DEC Thursday
V:
150 Double Unders
*THEN*
Tempo F SQT 5x3 @75%(5-3-1)
*THEN*
ME Wall Ball 1 min Sprint x 7
N:Strict Pull-up ME-ME-ME-ME-ME
(Although ME must get at least 5 at whatever strength level)
*THEN*
10 Min AMRAP
10 KB Swing
30 Jump rope Singles

12 DEC Friday
!!!FAMILY TIME!!!!

1-5 DEC 2014

1DEC-5DEC 2014

Week Warm-Up
4rds
50 Singles
20 Mountain Climber
25 weighted Sit up
10 Alternating Hand Foot Plank Raises

1 DEC Monday
V:
7 Min AMRAP Pullup(strict, kipping, butterfly)
*THEN*
20min EMOM
odd: 3 Cleans (FULL) @70%
even: 7 Burpee
N:
7 Min AMRAP Push UP
*THEN*
20 Min EMOM
odd: 45 sec SQT Hold
even: 5 burpee

2 DEC Tuesday
V:
5-5-5-5-5 Deadlift (25 Min CAP)
*THEN*
15 Minute AMRAP
30 Calorie Row
20 Wall Balls (20/16) All to a ten foot target
10 Snatch (95/65)
N:Learn Deadlift
*THEN*
20 Min AMRAP
5 Pull Up
10 KB Swing
15 Double Unders (45 singles)

3 DEC Wednesday
V:
10-7-5-3-1 (60-65-70-75-80%) Press
*THEN*
21-18-15-9-6-3-1
Push Press (115/95)
Box Jump(24/20)
N:
21-15-9
K2E
Dumbell Lundge
*THEN*
3RFT
1k Row *4-5 min break in between*

4 DEC Thursday
V:
KB Complex
4 RDS
20 KB Swing
15 Goblet
10 KB Snatch
*Goal is to have every set unbroken*
*THEN*
MOBILITY!!!!!!!
N:
Technique Clinic
Power Clean (30min)
Clean (30 min)

5 DEC Friday
!!!!FAMILY TIME!!!

WED, 26 NOV 2014

V/N:
“Turkey Day Massacre”
40 min As many points as possible

In teams of 3, which will be picked out of a hat, you will have 40 minutes to accumulate as many points as possible by completing the following movements:
Gymnastics Movements
20 sit ups = 5pts
1 rope climb = 5pts
10 pull ups = 5pts
20 push ups= 5pts
20 kb swings (53/35) = 10pts
50 air squats = 10pts
5 muscle ups = 15pts
————————————
800m row = 5pts
30 Double Under = 5pts
50 single= 5pts
10 Burpee= 5pts
————————————
Barbell movement (95/65) = 1pt per rep
This can be anything-ground to overhead, power clean, snatch, sdhp, deadlift, front squat, back squat, push press, etc.
————————————
Team member 1 will be completing an 800m row

Team member 2 will be completing an AMRAP of any of the barbell movements

Team member 3 will be completing any of the gymnastics movements

**Once team member 1 finishes the 800m row, the team will rotate responsibilities**

It is the teams responsibility to keep track of all the point totals/reps. All reps for each movement must be done completely and properly in order for the points to count. WE WILL SEE YOU IF YOU CHEAT US!!!

We will have score sheets in class.

TUE, 25 NOV 2014

V:
Box SQT
5-5-3-3-3-1-1
*No more thatn 90% 1RM*

N:
Tempo Goblet SQT (5-3-1)
7-7-7-5-5-5-3-3-3
*THEN*
V/N:
21-15-9
KBS
T2B/K2E

MON, 24 NOV 2014

Warm-up (in class)
4rds
100 singles or 50 Double Under
8 Pull-up
1 Rig to Wall and Back Lundge
15 Sit Up(weighted)

V:
Behind the Neck Press
5-5-5-3-3-1
N:
KB/DB press
0-10-10-10-10
*THEN*
V/N
20 min AMRAP
9 HR PU
7 Box Jump
3 Burpee

FRI, 21 NOV 2014

Family Day!

Vets and Noobs, wodding together...mass hysteria!!!  (Ghostbusters tone)

THU, 20 NOV 2014

V:
20min to find 3RM Power Clean

*THEN*

5rds
30 Double Under
10 HSPU(STRICT)

N:
5k ROW

*THEN*

Weighted Sit-up
4x10

WED, 19 NOV 2014

V:
Behind the Neck Press
10, 8, 2x6,4

*THEN*
12 min EMOM
5 Power Snatch (135/95)

*THEN*
5 min (Cumulative) Parallel Hold
*BRING A WATCH*

N:
KB Press
10,8,2x6,4

*THEN*
12 min EMOM
5 Push Up
10 KB Swing

*THEN*

5 min (Cumulative) Plank Hold
*BRING A WATCH*

TUE, 18 NOV 2014

V : *Everyday Warrior WOD*(VETERAN ONLY SCALED or RX)
1RM OHS(RX)
1RM B SQT(Scaled)

N: Pull Up
ME-ME-ME-ME-ME (Strict)

V: 4RFT
20 KB Swing
20 OH Reverse Lundges (Use plate)

N: 9-7-5-3-1
Ring Dip
DeadLift
Burpee

MON, 17 NOV 2014

Warm-Up
4 RDS
100 Jump Rope Singles
10 Dive Bomber Push Up
15 Jump Squats
10 Sit ups (25# or less in hand)

Strength
V/N
Front SQT (5-3-1 tempo)
3-3-3-1-1-1

V:
20min AMRAP
5 Burpee
5 Box Jump
5 Pullup

N: "Grace (Light)"
1RFT
30 C&J

THU-FRI, 13-14 NOV, 2014

V:
50 DU(buy in)
15 Deadlift (155/115)
10 HSPU
15 Deadlift
8 HSPU
15 Deadlift
6 HSPU
15 Deadlift
4 HSPU
15 Deadlift
2 HSPU

N:
Rower Sprint
1 min Sprint, 1 min Rest
x6
*THEN*
2k for time

13NOV2014
Family Time!
Hint:
EMOM and Complex

WED, 12 NOV 2014

Everyday Warrior Battle Series WOD #2

12 Minute AMRAP
30 Double Unders (90 singles)
15 Wall Balls 20/14 lbs 10/9 foot targets
10 Deadlifts 185/135 or 135/95

TUE, 4 NOV 2014

V:
7 Minute AMRAP
2/2-4/4-8/8-16/16-32/32-64/64
Clean (135/95) (95/65)
Box Jump Over 24/20

N:
21-15-9
KB Swing
K2E
Then...
5xME Plank

MON, 3 NOV 2014

V:
9-7-5-3
DL (275/225)
Front squat (185/135)

N:
1 RFT
100 Air Squats
Then...
21-15-9
Pull-ups
Burpees

WED, 29 OCT 2014

V:
Push Press (95,75)
1min AMRAP
*THEN*
15 min AMRAP
7 Deadlift
7 Box Jump

N:
K2E/T2B
MEx4
*THEN*
Rower Sprints
1min x10
*2 min in between*

TUE, 28 OCT 2014

 V:
 Strict Pull/HSPU x 4 (SuperSet)
 *5-10 PU/5-10 HSPU per set*
 *THEN*
 1:30 Rower Sprint x 10

 N:
 Deadlift
 5-5-3-3-1
 (No more than 80% 1RM)
 *THEN*
 21-15-9
 Press (95/55)
 Box Jump

MON, 27 OCT 2014

 V:
 Ascending 1-12
 Bench Press/Front SQT (135/95)
 *Weight will be cleaned from the ground for the front SQT*

 N:
 Strict Pull-up
 MEx5

 *THEN*
 20 min AMRAP
 5 HR Push Up
 15 Sit Up
 20 SQT

20-24 OCT WODS

 Monday 20OCT2014
 V:
 "DT"
 12 Deadlift (155/115)
 9 Hang Power Cleans
 6 Push Jerk

 N:
 1RM DL
 *THEN*
 3xME 60% 1RM Deadlift
 (1-2 min rest between sets)

 Tuesday 21OCT2014
 V:
 "Skiddy T" (30 Min cap)
 (60-65-70-75-75)
 1 Clean (FULL)
 2 Front SQT
 1 Jerk(Split)
 *THEN*
 3RFT
 10 Pullup
 30 Double Unders
 10 SQT

 N:
 K2E
 5xME
 *THEN*
 Kettle Bell Swings
 5x20(light-moderate weight)
 *THEN*
 3rds
 10 Burpee
 10 Power Clean(light to moderate, touch and go from ground)

 Wednesday 22OCT20114
 V:
 Back SQT
 1min ME rest one minute (155-135) x5
 *THEN*
 3rds
 6 Power Clean(75-95/55-85)
 6 Push Press
 12 Power Clean
 6 Push Press
 6 Power Clean
 *GOAL is to be unbroken on the sets. DO NOT DROP BAR. If bar is dropped there is a 3 burpee  penalty. I suggest no more than the RX weight. Courtesy off Zach Filer, Morgan Junction CrossFit*

 N:
 Pull-up Practice
 3xME
 *THEN*
 3rds
 500m Row
 20 WB

 Thursday 23OCT2014
 V:
 "Almost Chelsea"
 30min EMOM
 3 Pull-up
 5 Push-up
 10 Air SQT
 MOBILITY!!!!!!!

 N:
 Rower Sprints
 1min Sprint(Rower on 7)x10rds
 *THEN*
 ME PLANK HOLDx3
 *Must continue to try and hold plank until the last person breaks. Rest 2 min then repeat. Group   WorkOut

 Friday 24OCT2014
 Family Time!!!!!
 Hint:
 Think relay....

THU, 16 OCT 2014

V:
KB Complex (53/35)
4 RDS
20 KB Swing
15 Goblet Squat
10 KB Snatch
*Goal is to have every set unbroken*

*THEN*
MOBILITY!!!!!!!

N:
Technique Clinic
Back SQT(30min)
Power Clean (30min)

WED, 15 OCT 2014

 V:
 5-5-3-3-1 (60-65-70-75-80%) Push Press

*THEN*
 21-18-15-9-6-3-1
 Push Press (115/95)
 Box Jump(24/20)

 N:
 21-15-9
 K2E
 KB Lundge
 *THEN*
 3rds
 2 min Sit up, 2 min jump rope (rest 45 sec)
 1:30 min Sit up, 2 min jump rope (rest 30 sec)
 1 min Sit up, 1 min jump rope (rest 15 sec)

TUE, 14 OCT 2014

 V:
 7 Min AMRAP Pullup (strict, kipping, butterfly)
 *THEN*
 20min EMOM
 odd: 3 Cleans (FULL) @70%
 even: 7 Burpee

N:
 7 Min AMRAP Push UP
 *THEN*
 20 Min EMOM
 odd: 45 sec SQT Hold
 even: 5 burpee

FRI, 9 OCT 2014

Family Night!!!

Complete the following in teams of three with only one person working at a time.  Reps may be divided up however the teams desires. 

For Time:
150 Calorie Row
150 Wall Balls 20/16 to a Ten feet for men, 9 feet for women
100 Cleans 135/95
100 Burpees
50 Pull Ups
50 Snatches 95/65

THU, 8 OCT 2014

V:
3 RFT
50 Double Unders
400 meter run
30 Box Jumps 24/20
20 Toes to bar
10 burpees

N:
Technique Day
Learn:
Deadlift
Clean
Shoulder to Overhead

THU, 8 OCT 2014

V:
3 RFT
50 Double Unders
400 meter run
30 Box Jumps 24/20
20 Toes to bar
10 burpees

N:
Technique Day
Learn:
Deadlift
Clean
Shoulder to Overhead

THU, 8 OCT 2014

V:
3 RFT
50 Double Unders
400 meter run
30 Box Jumps 24/20
20 Toes to bar
10 burpees

N:
Technique Day
Learn:
Deadlift
Clean
Shoulder to Overhead

TUE, 7 OCT 2014

 V:
 1 1/4 FSQT
 5x3 @ 60% (3 min in between sets)

*THEN*
 Ascending/Descending (10)
 HSPU
 Deadlift (225/185)

N:
 12 min EMOM
 Odd: 10 K2E
 Even: 10 Burpee
 *THEN*
 5rds
 20 SQT
 15 situp
 10 Push up

MON, 6 OCT 2014

V.
 21-15-9
 Thrusters (95/65)
 Pull-ups
 *Then* 5Min break
 12 min EMOM
 Odd=10 Double Under, 5 Burpee
 OHS=10 OHS (95/65)



 N:
 "Karen"
 150 Wall Ball

*THEN* 5min break

 21-15-9
 Kettlebell Swing
 Box over Burpee

FRI, 3 OCT 2014

Today is Family Day, gonna do something fun with those new sandbags we got in the gym.

THU, 2 OCT 2014

 V:
 150 Double Unders
 *THEN*
 F SQT 5x3 @75%
 *THEN*
 ME Wall Ball 1 min Sprint

 N:
 Strict Pull-up ME-ME-ME-ME-ME
 (Although ME must get at least 5 at whatever strength level)
 *THEN*
 10 Min AMRAP
 10 KB Swing
 30 Jump rope Singles

WED, 1 OCT 2014

V:
 Push Press (NO MORE THAN 80%)x5 reps *30min Cap*
 *THEN*
 1RFT
 21-15-9
 T2B
 HR Push Up

N:
 1RFT
 75 Burpee
 *THEN*
 4rds
 60 Jump Rope Singles
 15 SQT
 12 Sit up

TUE, 30 SEP 2014

I case you missed it, yesterdays workout is listed below along with today's WOD.

29SEP2014

 V:
 Deadlift 10-8-6-4-2-2-1 (60-65-70-75-80-75-70)
 *THEN*
 21-15-9
 KB Swing, Burpee

N:
 21-15-9
 K2E
 HR Push Ups
 *THEN*
 DEATH BY DEADLIFT MUHAHAHAHA

30SEP2014

 V:
 EMOM
 Odd: 5 Powerclean (155/105)
 Even: 10 Pullup
 *THEN* (5min Break)
 1RFT
 30 Burpee Box Jump Over

 N:
 1RFT
 150 SQTS
 *THEN*
 21-15-9
 Situps
 Burpees

MON, 29 SEP 2014

Be prepared for the unknown and unknowable.  Todays WOD will be announced in class. Have fun!!

FRI, 26 SEP 2013

Family Day
(In pairs, 1 person working at a time.)

8min AMRAP
5 KB
7 Box Jump
3 Power Snatch

3 min rest

8min AMRAP (Both Partners working 1 on rower 1 using Jump Rope,switch when reps are made)

30 Cal Row/30 Double Under 60 Single

3 Min Rest

8 min AMRAP
Athletes will "bound" burpees, "I'm up you see me I'm down"

THU, 25 SEP 2014

 V:
 Kipping Practice(KEEP SYSTEM TIGHT)
 Work on C2B, Butterfly, Muscle Up
 MOBILITY

 N:
 TECHNIQUE DAY
 DEADLIFT
 +
 FSQT

WED, 24 SEP 2014

 V:
 "Randy"
 75 Snatch(75/55)
 *THEN*
 9-7-5-3
 F SQT(185/110)
 HR Push Up

 N:
 Ring Dip 4X10
 *THEN*
 4 rds
 400m Run
 10 Burpee Box Jump Over

TUE, 23 SEP 2014

 V:
 Weighted Pull Up(KB/Vest/Belt)
 10-10-10-10
 *THEN*
 21-15-9
 Burpee
 Box Jump
 T2B

 N:
 10 min EMOM
5 Burpee, 10 SQT
 *THEN*
 21-15-9
 Power Clean
 FSQT

MON, 22 SEP 2014

 V:
 Deadlift 5-5-3-3-1
(60-65-70-75-80)
 *THEN*
 Diane
 21-15-9
 Deadlift (225/155)
 HSPU

 N:
 Strict Pull UP 5-5-5-5-5
 *THEN*
 Strict K2E 10-10-10-10
 *THEN*
 21-15-9
 KBS(Weight by athlete)
 Box Jump(24/20)

17-18 SEP 2014

17SEP2014

V: Muscle Power Snatch=3xME(Just Bar)*Focus on position of the head, neck and shoulders, at the end of each repetition are they acting as a braced or still soft. Slow and controlled*

*THEN*

Isabel(135/95) *Full or SQT Snatch*

N: Ring Dips=3xME

*THEN*
21-18-15-9-6-3 HR PU-SQT-K2E

18SEP2014

V: "Karen"

*THEN*

15 min AMRAP Odd=1Min Plank Hold Even=10 Push Up, 5 Burpee

N: "SOTS" *Work Bottom Position of the snatch, are they stable, active shoulders, position of head and neck/grip. 30 min

*THEN*

4rds 10 High Pulls 1 Power Snatch 15 OHS

9SEP-12SEP 2014

Tuesday 9SEP2014
V:
F SQT *Max Effort for 1 min* 155/105
*THEN*
20min AMRAP
4 HSPU
8 KB Swing(1.5/1.0)
20 Double Under
N:
Handstand Hold 5xMAX EFFORT
*THEN*
5rds
3 Deadlifts
6 Cleans
9 Push Press

Wednesday 10SEP2014
V:
Deficit HSPU 5x10
*THEN*
6rds
5 C&J 155/115
10 Burpee
5 Shoulder 2 Overhead
N:
4 RDs
10 DB Thruster
10 Sit Up
10 KB Swing

Thursday 11SEP2014
V:
Jerk (Push/Split) 30 min
*THEN*
3rds
10 Pistols Weighted (1/.5 Pood)
20 KB Snatch (1/.5 Pood)
N:
Back SQT (30min)
*THEN*
12min AMRAP
10 WB
10 DB OHS
*THEN*
5x1 min MAX EFFORT plank hold
*5 burpee penalty for breaking before*

Friday 12SEP2014
V/N:
"Family Day"

FRI, 5 SEP 2014

V:
Kipping Pullup Work (30 min)
20 min AMRAP
10 KB Swing (53/35)
10 HR Push Up
20 Double Unders

N:
Press Complex
1 Behind NeckPress, 1 Behind Neck Push Press, 1 Snatch Press (30 min)
*THEN*
20 min AMRAP
7 Burpee
7 SQT
7 Push UP

THU, 4 SEP 2014

V:
300 Double Under (15 min Cap)

*THEN*

21-15-9
HSPU(strict or if you don’t have stict down yet as low as possible)
Power Clean (115,85)
*15min Cap*

N:
Technique Day : Clean

WED, 3 SEP 2014

V:
Build to heavy Snatch triple BUT no more than 85% 1RM (30 min)

*THEN*

21-15-9
Thruster(115. 95)
T2B

V:
Rower Sprint, 1x6 *1min Sprint, 45sec break*

*Then*

“Karen”
150 Wall Ball Shots

TUE, 2 SEP 2014

V:
5-5-3-3-1 Tempo Back SQT (5-5-1-0) (60-65-75-75-80)
5-5-5-5 Behind the Neck Push Press (135/95) *2 sec hold at top, FULL LOCK OUT, “HEAD THROUGH WINDOW”*

WOD:
4 RDS
3-6-3
Clean(185/105)
Box Jump
Clean (185/105)

N:
50 K2E, 50 Situp *Scale range of motion as needed, STRICT*
*Then*
21-15-9
Air SQT
Pullup

FRI, 29 AUG 2014

V:
Competitors =light run, row, mobility
Non-Competitors
5 RDS
10 B SQT (155/115) *From Ground*
15 HR PU
25 Double Under

N:
300 Singles
*THEN*
ME Plank Hold

THU, 28 AUG 2014

V:
Push Press 5x5 (60,65,70,75,75%)
*THEN*
20min EMOM
E=5 Thruster (95/65)
O= 7 Burpee

N:
Rower Sprints
Sprint 1 min, rest 45 sec X 6, rest 5-7min Repeat

WED, 27 AUG 2014

V:
Tempo FSQT 6x3 (3-3-1-0) (Max 20min)
*3sec down, 3sec at bottom, 1sec drive up, 0 sec rest before starting next rep*
20min AMRAP (Easy Pace)
5 Pullup
10 SU
15 SQT

N:
20 min EMOM
E: 7 Burpee
O: 5 Med Ball DL, 10 SQT
*THEN*
Strict Press/ Push Press Practice

TUE, 26 AUG 2014

V:
3O MIN *LIGHT* Snatch Work
30 MIN *LIGHT* Clean/JERK Work


N:
1 RFT
60 Push up
400m
40 Push up
400m
20 push up 400m

*THEN*

Pull-up / K2E Practice

MON, 25 AUG 2014

V.
5x5 OHS (135/95)
*THEN*
21-15-9
Deadlifts/ Bar Over Burpee

N:
1 RFT=150 SQTs
*THEN*
 21-15-9
Med Ball Deadlift
HR Push up

FRI, 22 AUG 2014

 V/N:
“Family Time”
100 SQT
90 Crunch
70 Medball DL
60 Jump Rope Singles
50 Lundge
40 Push Up
30 PVC/Bar Push Press
20 Box Jump
10 Burpee

THU, 21 AUG 2014

 V:
Rower Sprint
Sprint for 1 min, rest 45 sec X 6
6 Min Rest, Repeat

N:
TECHNIQUE DAY
Medball Clean

WED, 20 AUG 2014

V:
* BUY IN 50 DU *
15 DL (135, 95)
10 HSPU
15 DL
8 HSPU
15 DL
6 HSPU
15 DL
4 HSPU
15 DL
2 HSPU

N:
Rower Sprints
Sprint for 1min, rest 1 min X 6
6 Min Rest, Repeat
 

TUE, 19 AUG 2014

Tuesday

V.
12-9-6-3
OHS(95/75)
KBS(53,35)

*5min rest*

3RFT
30 DU
5 Snatch (95/75)
5 Thruster (95,75)

N:
“Barbara Like”
20 PVC Push Press
30 Push Up
40 Sit up
50 SQT

MON, 18AUG2014

Monday 18AUG2014

V:
5rds(20min Cap)
15 HR Push up
20 Double Under

5-7min REST

15min EMOM
Even: 15 Wallball
Odd: 10 K2E

 N:
“Invisible Fran”
21-15-9
HR Push UP
Thruster (Empty Bar, or PVC)
*Foundational Movement Review *

FRI, 15 AUG 2014

Friday 15AUG2014
V:
50 Cal row
40 Wall Ball
30 Hang Power Clean (75, 55)
20 Snatch (95, 75)
10 C2B

N:
1RFT
300 Singles
*THEN*
ME Plank Hold

THU, 14 AUG 2014

Thursday 14AUG2014
V:
5x5 DL @ 60,65,70,75,80% *Touch and Go*
Team WOD:
4 400m
30 Push Press(95/65)
30 Box Jump (20”)
30 Wall Ball (20/16)
50 HR Pushup
*Each team member must complete at least 10 reps of the movement. While the 1 athlete is working the other will be holding a 55/35LB dumbbell. Authorized positions for the DB are in a full SQT, on shoulder, or overhead. Failure to do so is a 10 Burpee penalty*
N:
TECHNIQUE DAY
Push press/ Sumo DL (30min)
*THEN*
3RDS
200m Row
5 Push Press
5 Burpee

WED, 13 AUG 2014

Wednesday 13AUG2014
V:
*BRING OR BUY WEIGHTLIFTING STRAPS*
RDL (Romanian Deadlift) 5x3 @ 70,75,80,85,90%
*THEN*
4RDS
15 Thruster (75/55)
400m Run
N:
2 Rds
2min Double Under
2min Situp
Rest 30 sec
90sec Double Under
90sec Situps
Rest 30
60sec Double Under
60sec Situp

TUE, 12 AUG 2014

Tuesday 12AUG2014
V:
*Warm Up Prior to class starting*
2x5 @ 80% Block Complex(high pull, clean) *All done below the knee*
*THEN*
20 min AMRAP
4 C2B
4 HSPU
6KBS (1.5, 1 pood)
N:
1RFT
100 SQT
75 Situp
50 Jump SQT
25 Burpee
Run 400

MON, 11 AUG 2014

Monday 11AUG2014...
V:
5x3, 1 ¼ Front SQT @65%
20 min EMOM
EVEN Min =Hang Complex (high, mid, full, jerk) @ (135/95)
Odd Min= 4 Burpee, 4 T2B
N:
1RFT
60 Pushup
400m
40 Pushup
400m
20 Pushup
400m
*5 min Break*
50 Burpee

FRI, 8AUG2014

Friday 8AUG2014
V:
Clean Ladder
Men: 135-155-185-205-225-245-265
Women: 55-75-95-115-135-155-185
*Athlete has 60secs to make two cleans at the given weight. They can attempt the weight as many times in the 60 sec as they would like. Athlete will then have 90sec of rest before moving to the next weight.*
N:
5 rds
Run 1 min (Use 400m track)
SQT 1 min (all outside)

THU, 7AUG2014

Thursday 7AUG2014
V:
10 rds
10 Push Press (95/65)
10 T2B
N:
Technique Day
Deadlift

WED, 6AUG2014

Wednesday 6AUG2014
V:
Good Mornings 5x5 *Moderately Heavy Weight, 2 sec pause at bottom*
8rds
Run 400m Rest 90 secs
*BRING WATCH, We are aiming to have no more than a 45sec difference in the run time from the 1st round to the 8th*
N:
1 RFT
100 Jumping Jacks
75 SQT
50 Push up
25 Burpee

TUE, 5AUG2014

Tuesday 5AUG2014
V:
1. FSQT/BSQT Combo @ 60% x 4 sets (20min Cap)
*Athlete will complete 3 FSQT and immediately rack the bar for 6 BSQT at the same %*
2. Train 2 for 1 WB (athlete will squat twice before catching wall ball) (10 min Cap)
3. 15 min AMRAP
5 C2B
10 Push Up
15 SQT
10 Double Under
N:
6 rds of 6 Reps
PU
SQT
HR PU
Lundge
Burpee
Situp

MON, 4AUG2014

Monday 4AUG2014...
V:
Snatch Balance/ OHS *USE RACKS*
“Yeah Buddy” Complex
20min of WORK @ 70% *Run 2 Heats*
1 SN Grip DL
1 SN Grip Pull
1 Power Snatch
1 Full Snatch
1 OHS
N:
1RFT
150 SQT’s
*THEN*
1 RFT 50 Burpees

FRI, 1 AUG 2014

V:
3RFT
Bear Complex (135,95)

N:
Ascending/Descending: 1-10, 10-1)
Burpees
Situp

THU, 31 JUL 2014

V:
Rower Sprints
*250m ME row, 45sec rest X5, 5 min Rest, then Repeat*

N:
TECHNIQUE DAY
Press

WED, 30 JUL 2014

V:
DB/KB Turkish Getup 3x10(5each side)

THEN

10min AMRAP
10 KBS
10HR Push up
10 Situp

*5 MIN BREAK*

15min EMOM
1 PWR Clean (135/95)
2 Back SQT
1 Push Press( from behind neck)

N:
“Invisible Fran”
21-15-9
SQT
HR Push Up

*5 MIN BREAK*

15min EMOM
15 SQT
5 Burpee

TUE, 29 JUL 2014

V:
Box Back SQT 5x5 (60-65-70-75-80%)

THEN

10 min AMRAP
9-7-5
Thruster(115-75)
Strict Pullup

THEN

1 Medball throw *Student assumes sit up position with med ball over head, when they raise they will use their core to throw the ball against the wall, catch and return to the floor this is 1 rep.*

N:
“Little Annie”
2RFT
50-40-30-20-10
Jump Rope Singles
Situps

THEN

ME Plank Hold

MON, 28 JUL 2014

V:
Build to 80% of 1RM Snatch (x2 reps each weight)=*20min*
THEN
Ascending/Descending (1-10, 10-1)
F SQT (185/115)
Strict HSPU
N:
1RFT
150 Burpee

FRI, 25 JUL 2014

V:
7 RDS
7 Deadlift (275/165)
7 Bar Facing Burpees

N:
For Time
21 Push Up
21 Lunges
15 Push Ups
15 Lunges
9 Push Ups
9 Lunges
(Practice pistols)

THU, 24 JUL 2014

V:
"2014"
100 Double Unders
3RDs
15 Pull Ups
7 Push Press (155/105)
400M\ Meter Run

N:
Learn and practice overhead squats

WED, 23 JUL 2014

V:
"PIG"
Like H.O.R.S.E but with weightlifting.  Miss a lift that someone selects then get a letter.  Use only 60% of 1RM

N:
For Time
80 Air Squat
40 Sit Up
20 Burpee
60 Air Squat
30 Sit Up
15 Burpee
40 Air Squat
20 Sit Up
10 Burpee

TUE, 22 JUL 2014

V:
7 Minute AMRAP
5 Snatch Grip Push Press
5 OHS
10 Sit Ups

rest 5 mins

20 Min AMRAP
10 Lunges (95'65)
5 Burpee
10 Pistols
2 MU/6 Strict Pull Up/8 Kipping Pull Up

N:
For Time:
30 HRPU
40 Jump Squat
50 Sit Up
60 Air Squat
150 Singles

MON, 21 JUL 2014

V:
SWOD:
Front Squat 5-5-5
Skiddy T's: 1 Clean, 2 Front Squat, 1 Jerk

METCON:
10 Min AMRAP
3-6-9
Clean (185/135)
HSPU
K2E

N:
20 Min AMRAP
10 HRPU
20 Singles
10 Forward Lunges

FRI, 18 JUL 14

Veterans:
Helen
3RFT
400m Run
21 KB Swings
12 Pull Ups

Newcomers:
1RFT
300 Singles
then
Max effort plank hold

THU, 17 JUL 14

Veterans:
20 Minutes of mobility
150 Double Unders for time

Newcomers:
Learn and practice Front Squat

WED, 16 JUL 14

Veterans:
Fight Gone Bad

Newcomers:
3RFT
2 Minutes of single unders
2 Minutes of Sit Ups
rest 30 secs
1 Minute of single unders
1 Minutes of Sit Ups

TUE, 15 JUL 14

Veterans:
20 minutes of mobility then...
20 Minute AMRAP
20 Goblet Squat
15 KBS
10 KB Snatch

Newcomers:
1RFT
100 Air Squats
75 Sit Ups
50 Jumps Squats
800m run

MON, 14 JUL 14

JBLM CF is going to try and run a slightly different program for a bit and see how it works.  We are going to separate our classes into newcomers and veterans.  Each different group will do a different WOD.

Veterans:
SWOD: Establish 1RM Back squat

Newcomers:
1RFT
60 Push Ups
400m run
40 push Ups
400m run
20 Push Ups
400m run

FRI, 11 JUL 14

Olympic lifting clinic

THU, 10 JUL 14

SWOD:
Plank or Paralette hold 5 x 1 minute

METCON:
15 Minute AMRAP
Burpee Pull Up

WED, 9 JUL 2014

SWOD:
Behind the neck press 3-3-3-3

METCON:
5RFT
400m run
Walking Lunge across gym floor (45/25)

TUE, 8 JUL 2014

WOD:
20 Minute AMRAP

3 OHS (95/65)
5 CTB Pull Ups
10 Sit Ups

THU, 3 JUL 2014

SWOD:
10 Minute EMOM
SNatch (155/105)

METCON:
4RFT
5 Curtis P's
5 Burpees

WED, 32 JUL 2014

GWOD (Gymnastics WOD):
ME-ME-ME (Three sets of max effort)
Handstand push-ups

METCON:
10-8-6-4-2
Overhead squats (135/95)
Bar facing burpees

TUE, 1 JUL 2014

SWOD:
Deadlift 10-8-6-6

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

MON, 30 JUN 2014

SWOD: Box Squats 5-5-5-5

WOD:
30 DU Buy in then
4 RFT
10 Thruster (75/55)
10 Box Jump Over (24/20)
10 Hang Clean (75/55)
10 Push Press

Check out the link on how to perform the Box Squat.

FRI, 27 JUN 2014

SWOD:
Barbell Row + Barbell Curl
ME-ME-ME

WOD:
10 Minute AMRAP
30 DU
10 Hand Power Clean

THU, 26 JUN 2014

WOD:
15 Minute AMRAP
5 Pull Up
5 Box Jump Over
5 HR Push Up
5 KBS

WED, 25 JUN 2014

SWOD:
Snatch Grip DL
2 x 8

WOD:

4 RFT
400 Meter Run
10 KBS
10 Jump Squats

TUE, 24 JUN 2014

SWOD:
Bulgarian Split Squat
10-10-8-8

WOD:
4RFT
5 Front Squat (185/95)
5 Box Jump Over
5 Front Squat (185/95)

MON, 23 JUN 2014

SWOD:
OHS
5-5-3-3

WOD 1 RFT
50 DU
3 sets of 10 Dumbell DL
10 Dumbell Push Press
10 Dumbell Snatch
50 DU

FRI, 20 JUN 2014

WOD:
Hang clean practice
Hang snatch practice

THU, 19 JUN 2014

SWOD:
Deadlift
5-5-5-5

WOD:
CF Open 13.4 extended version
10 Minute AMRAP
3-6-9-12-15-18...etc
Clean and Jerk (135/95)
Toes to bar

WED, 18 JUN 2014

SWOD:
Bench Press
3-3-3-3

WOD:
4 RFT
3 Cleans (205/125)
6 Bar facing burpees
3 Cleans (205/125)

FRI, 13 JUN 2014

DONSA-No class

THU, 12 JUN 2014

Team WOD:
For time
400m Run
50 Push up
400m Run
50 Air squat
400m Run
50 Burpee
400m Run

WED, 11 JUN 2014

SWOD:
10 MIN EMOM
2 Squat cleans (155/105)

WOD
10 MIN AMRAP (CF Open 14.1)
30 DU
15 Ground to overhead (75/55)

TUE, 10 JUN, 2014

SWOD:
Strict Press: 5-5-5
Push Press: 3-3-3
Push Jerk: 1-1-1

WOD:
AMRAP
8 Push Ups
10 Med Ball Clean (20/16)
12 Sit Ups

MON, 9 JUN, 2014

SWOD:
OHS 3-3-3-3

WOD:
Karen
150 Wall Balls for time (20lbs/16lbs) (10ft/9ft)

FRI, 6 JUN 2014

Snatch Complex:
Snatch Deadlift
Snatch High-pull
Power Snatch
Squat Snatch

Focus on technique and posture.

THU, 5 JUN 2014

WOD:
5RFT
50 DU
7 Push Press (135/105)
14 T2B

Mobility Drills

WED, 4 JUN 2014

SWOD:
Deadlift: 5-5-3-3

WOD:20-15-10-5
Deadlift (225/155)
Burpee
Pull-up

TUE, 3 JUN 2014

SWOD:
Strict Press:5-5-5-3

WOD:
4RFT
30 DU
6 Cleans (60% of 1RM)
6 Box Jumps

MON, 2 JUN 2014

WOD:
Strict Diane
21-15-9
Deadlift (225/155 lbs)
Handstand Push-ups

FRI, 30 May 2014

Skill:
Clean and Jerk technique
Mobility

---

Technique videos
Check out this 440lb C&J in slow motion.

THU, 29 May 2014

SWOD:
High hang cleans
3-3-3-3 (155/95) 
This is a full clean, not a power clean.

WOD:
5RFT
400m Run
5 T2B
5 Burpees

WED, 28 May 2014

SWOD:
Strict Pull-up:
Males: 5-5-5-5-ME (max effort)
Females: 3-3-3-3-ME

Partner WOD
15 Min AMRAP
Wall Balls
Walking Lunges
(1 athlete will lunge from wall to pull up rig while the other does wall balls.  When the athlete returns from the lunges the athletes will switch.)

TUE, 27 May 2014

SWOD:
5 Sets of 1 Minute AMRAP
Back Squat 225/115 (rest 2-3 minutes between sets, do not exceed 80% of 1 RM)

WOD:
5 Rounds (Not for time)
30 DU
3 Power Cleans (155/95)
6 Burpee
3 Power Cleans (155/95)

THU, 22 May 2014

Hero WOD:
DT
12 Deadlift (155/105)
9 Hang clean (155/105)
6 Shoulder to overhead (155/105)

In honor of USAF SSgt Timothy P. Davis, 28,

who was killed on Feburary, 20 2009 supporting

 operations in OEF when his vehicle was struck

by an IED. Timothy is survived by his

wife Megan and one-year old son T.J.



WED, 21 May 2014

Skill:
Pistols: 3x5 each leg
Strict Handstand Push-up: 3x5

WOD:
4 RFT
30 Double Unders
20 Sit Ups
10 Hand release push-ups

TUE, 20 May 2014

SWOD:
Snatch Grip Push Press + Overhead Squat (Supersets of 3, coaches will go over rep scheme in detail in class)

METCON:  Hero WOD
Randy
For time
75 Snatches (75/55 lbs)

In honor of Randy Simmons, 51,

a 27 year LAPD veteran and SWAT

team member who was killed

February 6 in the line of duty.

MON, 19 MAY 2014

SWOD:
Back Squat: 5-5-5-3-3

METCON:
10 Minute AMRAP
8 T2B
8Forward Lunges

FRI, 16 MAY 2014

SWOD:
Split Jerk
Mobility

THU, 15 MAY 2014

SWOD:
Ring Rows 5-10 x 3
Ring Dips 5-10 x 3

METCON:
15 Minute AMRAP
30 Double Unders
10 Pull Ups

WED, 14 MAY 2014

SWOD:
Bench Press
5-10x3

METCON:
10 Minute EMOM
3 Cleans (155/115)

rest 5 minutes

10 Minute EMOM
5 Box Jumps (24/20)
5 Burpees

TUE, 13 MAY 2014

SWOD:
5-5-5-5 Front Squat

METCON:
21-15-9
Deadlift (225/155)
HR Push Up

MON, 12 May 2014

SWOD:
Bicep curls 3x10
Bent over row followed by upright row. ME-ME-ME (super sets)

METCON:
5 RFT
30 Double Unders
10 KBS
20 Wall Balls

5-9 MAY, 2014

5 MAY 2014
Back Squat (5-5-3-3-1)

METCON:
15 Min AMRAP
400 meter run
ME Thrusters (95/65)

---

6 MAY 2014
Clean (5-5-3-3-1)

METCON:
For 16 minutes, every 2 minutes do:
20 Air squats
15 Push Ups
10 Burpees

---

7MAY 2014
Good Mornings (10-8-6-4)
Deadlift (5-5-5-5-5)

METCON:
15 Min AMRAP
6 Pull-ups
3 Push press (95/65)
1 Wall climb

---

8 MAY 2014
Strict Press (5-5-3+AMRAP)
Push Press (5-5-3+AMRAP)

METCON:
5 RFT
30 Double Unders
3 Cleans
10 Toes to bar

---

9 MAY 2014
Snatch
Mobility

FRI, 2 MAY 2014

WOD:
Clean Technique
Mobility

THU, 1 MAY 2014

SWOD:
Back Squat
5-5-3 (65-75-85% 1RM)

WOD:
7 RFT
7 Lateral Jump (over KB)
7 HR Push-ups
7 Russian KBS (1.5/1.0 pood)
7 V-Ups
7 Burpees
7 Alternating Lunge
7 Double Unders

WED, 30 APR 2014

SWOD:
3x10 Good Mornings
5-5-3-3-1 DL (65-75-75-85-95% 1RM)

WOD:
3 RFT
10 DL (225/155)
50 Sit-Ups

TUE, 29 APR 2014

SWOD:
OHS 5-5-5 (65-75-85% iRM)

WOD:
21-15-9
Box Jump Overs
Strict Pull-Ups
Squat Jumps

MON, 28 APR 2014

Skill:
L-Sit and strict toes to bar practice.

WOD:
Team WOD

Station 1) 2000 meter row, while partner does handstand hold.
Station 2) AMRAP KBS while partner holds wall sit.
Station 3) AMRAP Thrusters while partner hold chin up position.
Station 4) AMRAP sit-ups while partner holds plank position.

Coaches will explain the parameters of this WOD in more detail in class.

FRI, 25 APR 2014

Skills:
3x5 Turkish get ups (each arm)
3 to 5 Strict handstand push ups

SWOD:
Isabel
30 Snatches for time (135/95)

WED, 23 APR 2014

SWOD:
5-5-3-3 OHS

WOD:
21-15-9
Thrusters (95/65)
Ring Dips

This is not for time.  Focus on virtuosity (performing the common uncommonly well).

TUE, 22 APR 2014

Skills:
3 Rounds
10 Hollow rocks
10 Second L-hang

WOD:
5 RFT
400m run
12 Deadlift (225/155)

MON, 21 APR 2014

SWOD:
3-3-3-3-3 Push Press

WOD:
300m row
30 Wall ball
30 Toes to bar
30 Push rows
30 Box jumps (30/24)
30 Pull ups
30 Walking lunges
200m sprint

THU, 17 APR 2014

Skill:
GHD Sit-ups
Ring dips

WOD:
9 Curtis P
20 Double Unders
6 Curtis P
40 Double Unders
3 Curtis P
60 Double Unders

---

Technique Video
CrossFit Collective demonstrates the Curtis P.

16 APR, 2014

SWOD:  Establish 5RM Thruster

WOD:  Track work.  3 Rounds of 800 meter sprint.  Rest exactly 2 minutes between rounds.

BPT conduct a WOD indoors if the weather does not cooperate

TUE, 15 APR 2014

Skills: C2B Pull Ups & Pistols

WOD: 4 RFT
400m run
14 Wall balls
7 Deadlifts (225/155)
14 Toes to bar

---

Technique Videos
The mic's instructor goes over some pistol progressions and Chris Spealler offers up some tips for more efficient chest to bar pull ups.

MON, 14 APR 2014

SWOD:  4x5 Front Squats

WOD:  In teams of two
10 Minute EMOM
5 Box jumps 24/20
5 Burpee

then....
10 Minute EMOM
10 Hand release push ups
20 Air squats

FRI, 11 APR 2014

SWOD: 10x3 Squat Clean (30 minute time cap)
10 Set of 3 reps.  Work to a moderate/heavy weight.

WOD:  (25 Minute time cap)
10-9-8-7-6-*-5-4-3-2-1 Squat Snatch (95/65)
1-2-3-4-5-*-6-7-8-9-10 KBS (1.5/1 pood)
* = 400 Meter run

THU, 10 APR 2013

WOD:
Chelsea-EMOM for 30 minutes
5 Pull-ups
10 Push-ups
15 Air squats
....until you cannot meet the EMOM any longer

WED, 9 APR 2014

Skill Work:
5 sets of 30 seconds of double unders followed by 30 seconds of rest


5 RFT (30 Minute cap)
15 Toes to bar
10 Overhead squats (135/95)
400 Meter Run

---

Technique Videos
Check out the Barbell Shrugged video on Toes to bar and other variations as well as the Again Faster Mic'd instructor video on overhead squats.

TUE, 8 APR 2014

SWOD:  Back Squat @ 66% of 1 RM

METCON:
15-12-9-6-3
Pull-ups
Bear crawl to wall
Wall ball
Walking lunge back to pull-up rack

---

Technique Videos
Not familiar with the bear crawl, check it out here.  Check out this video on wall balls, the mic'd instructor somehow found a way to spend over eight minutes talking about wall balls.  Here are some pull-up efficiency tips from CHris SPealler.

MON, 7 MAR 2014

WOD:
For time:
50 Burpees
200 Double Unders
50 Box Jumps
800 Meter run

FRI, 4 APR 2014

SWOD: 20 min to find 1RM DL

WOD: 20 min AMRAP of:
400m run
6 ground to OH (135/95)
6 strict T2B

THU, 3 APR 2014

Skill WOD:
2-5 Weighted Pull-Ups
25 DU

METCON:
EMOM for 15 Minutes
3 Burpees
5 Box Jumps
8 Air Squats

WED, 2 APR 2014

SWOD:
1 RM Back Squat
1 RM Shoulder Press

TUE, 1 APR 2014

SWOD:
20 Minutes to establish 3RM Hang Clean

METCON:
21-15-9
Front Squats (135/95), weight is from the ground not a rack.
Handstand Push Ups

MON, 31 MAR 2014

Skills (15 min): 3 sets of
5 hollow rocks
5 ring dips (full ROM)

WOD: "Barbara" - 5 Rnds of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Air Squats
REST 3 min between each round!

---

Check out this demo video of Patriot CrossFit doing the benchmark WOD Barbara.

FRI, 28 MAR 2014

WOD:  Welcome to Hell!

OPEN 14.5
21-18-15-12-9-6-3
Thrusters (95/65)
Bar Facing Burpees

THU, 27 MAR 2014

SWOD (20 min):  Push Press and Push Jerk
METCON:
400m run / 500m row
10 HSPU
20 WB (20lbs at 10ft/16lbs at 8ft)
30 push press (115/85) (clean from ground)
40 DL (same bar)
50 abmat sit-ups
60 tuck jumps

TUE, 25 MAR 2014

Strength
15 Turkish get-ups each arm

METCON
15 Min AMRAP
5 Kettlebell swings
5 Goblet squats
1 Wall climb

MON, 24 MAR 2014

Skills Drills:
3 Rounds, not for time of ...
5 strict pull-ups
5 strict dips
5 strict HSPU

WOD - NOT RAINING PLAN - Running Clinic at the track (Will go over proper running form and technique, including gate, strike zone on foot, cadence, etc)
Then....8 min AMRAP of 5 burpee broad jumps, 10 sit ups, 30 paces sprinting

WOD - RAINED OUT PLAN - Running Clinic in Gym (20 min to cover same running mechanics)
Then....15 min AMRAP of 5 burpee pull-ups, 10 sit-ups, 20 walking lunges

FRI, 21 MAR 2014

WOD:
CF Open 14.4

14 Minute AMRAP
60 Calorie Row
50 Toes to Bar
40 Wall Balls
30 Cleans (135/95)
20 Muscle-ups

---

Technique Videos

Check out the video of the CF Open 14.4 Live Announcement and watch Scott Panchik and Josh Bridges go head to head.  The guys from Barbell Shrugged offer up some tips for tackling 14.4 here.  Matt Chan and Chris Spealler cover some T2B efficiency tips here and Jason Khalipa show a few T2B variations.  Both are short videos, but full of great tips and pointers.  The dynamic duo (Spealler/Chan) also cover some efficiency tips for the muscle-up. 

THU, 20 MAR 2014

Skills:  MU practice - 15 minutes on the clock to do at least 10 muscle ups or 3 sets of 3 FG pull-ups / 3 ring dips / and 3 jumping transitions.

New athletes will learn proper dip and/or pull-up techniques.

WOD: 5 RFT (20 min time cap):
4 Power Clean-Front Squat-Split Jerk (alternate legs)  (135/95)
50 DU (consider dropping the total reps if still learning DUs.  Goal is to do DUs and not singles)
1 min rest between rounds

Coaches note:  If you are uncomfortable with alternating legs with the split jerk, lower the weight so that the jerk is manageable with both legs.  These are not squat cleans.  Athletes will clean the weight then come to full extension, then front squat the weight and come back to full extension before performing the split jerk.

WED, 19 MAR 2014

Skills - Learn MU and work MU progression (after WOD)

WOD: For time (20min time cap):...
500m row
30 WB (20/16 at 10/9 ft)
30 out-side leg mt climbers
30 SDLHP (85/55)
30 T2B
800m run

Bring your jump ropes tomorrow.

TUE, 18 MAR 2014

SWOD:
20 min to find 1RM of strict press and 1RM of push press

WOD:
4 RFT (20 MIN CAP)
400 Meter Run
50 Air Squats

THU, 13 MAR 2014

WOD:
4 rounds - 5 min each round with 1 min rest between rounds:

Round 1 - with 5:00 running clock, run 400 meters, then do AMRAP of pull-ups (any form is ok - strict, kip, jumping, bands)
- Rest 1 min

Round 2 - with 5:00 running clock, run 400 meters, then do AMRAP of MB cleans (from ground, full hip extension, drop hips below knee crease)
- Rest 1 min

Round 3 - with 5:00 running clock, run 400 meters, then do AMRAP of plate ground to OH (athlete chooses weight)
- Rest 1 min

Round 4 - with 5:00 running clock, run 400 meters, then do AMRAP of OH walking lunges with same plate used for plate ground to OH

WED, 12 MAR 2014

WOD (35min max) - For Time:
30 ring dips
60 box jumps (24/20)
30 burpees
60 wallballs (20/16)
30 HRPU
60 steps walking lunge (outside back door)
800m run

This will be done in heats.  First to sign up on the board will be first to go.

TUE, 11 MAR 2014

Tuesday's WOD:

Mobility: (5 min) hamstring stretching (dynamic and static)

WOD: 5 RFT ...
400m run (around movie theater and parking lot in rear of movie theater)
5 burpee pull-ups
10 squat cleans (135/95)
5 HSPUs

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Technique Videos
Quick video from Mobility WOD on getting those hammies nice and loose.  CrossFit OG Greg Amundson covers the burpee pull-up.  Chris Speallr goes over the handstnad push-up.  Josh everett covers coaching the squat clean.

MON, 10 MAR 2014

WOD 1:
30-20-10 Double Unders/ Sit Ups

10 Min Rest
WOD 2:
20 Min to Find 3RM KB/DB Snatch

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Technique Videos
Jeff Martone covers the kettlebell snatch.

THU, 6 MAR 2014

WOD:
Fight Gone Bad

3 rounds, rotating ea. min:
Wall-ball shots @20/14LBS,
Sumo deadlift high-pull @75/55LBS,
Box-jumps/step-ups @20"/16"Push-press @75/55LBS,
Rows for cal or burpees
1 minute rest between rounds

WED, 5 MAR 2014

WOD:
12 Minute AMRAP
3-6-9-12-15-18-21-24
C2B Pull Ups
Jumping Squats

TUE, 4 MAR 2014

WOD:
Establish 5 RM Overhead Squat

then...

4-4-3-3-2-2-1-1 w/same weight from 5 RM

Form should be near perfect.  Once form begins to break, do not continue to add weight.

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Technique Videos
John Gilson the mic'd instructor and owner of Again Faster gives a great review on how to perform the OHS.

MON, 3 MAR 2014

WOD:
3 sets of both Max Effort Strict Pull Ups and Strict Handstand Push Ups

then...

For Time:
100 KB Swings (2/1.5 pd)
EMOM do 5 burpees

Goal is to reach 100 KB swings as fast as possible while still doing the burpees every minute.

THU, 27 FEB 2014

WOD:
10 Minute AMRAP

Start with one 800 meter run

then...

AMRAP
15 WB
30 DU

rest 5 minutes...then...

3 C&J (115/85)
2 Snatch
10 T2B

The Open is Upon Us

WED, 26 FEB 2014

WOD
We will host a 60 minute snatch clinic today.

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Technique Videos
Three part snatch series from the guys at California Strength (1, 2, 3).  Also some shoulder and scapular mobility exercises.

TUE, 25 FEB 2014

WOD:

Clean and Jerk clinic.  Today is all about focusing hard on your technique and not the weight.

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Technique Videos

This is a three part series form California Strength on the Clean and Jerk. (1, 2, 3)  Enjoy!

MON, 24 FEB 2014

WOD:

• Find your 3RM of Front Squat then,
• Skill work on ring dips and HSPU then,
• Tabata of: burpees, pull-ups, sit-ups, and row for calories.

Remember, a tabata set is a set of four repetitions of :20s of ALL OUT effort followed by :10s rest per exercise.

Go hard, I'll see you there tonight!

WED, 19 FEB 2014

WOD:

• OH squats 7 x5. Warm-up is included in the workout. For example is you start with the PVC, then that is one round of 7.
• Annie: 50-40-30-20-10 of: double unders (or 3 x single unders) and sit-ups.

This workout is longer tonight so we need everyone there on time at ready to go at 5:30! Please plan accordingly. 

Let's hit it hard tonight! OH squats are my favorite!!

FRI, 21 FEB, 2014

Tonight is going to be a split workout. Half of the class will complete one WOD the other half will do another. Then you will switch. Here's what they are:

WOD #1: Muscle-up progression. If you are far from completing a muscle-up don't worry. You will work on ring dips and strict pull-ups, two essential movements for a successful muscle-up.

WOD #2:
21-15-9 of:

• Burpee squat clean to thruster (85lbs/55lbs)
• Double unders x 2 (42-30-18)

So "what is a burpee squat clean to thruster?" I'll tell you. You do a burpee in front of the bar, then set yourself on the bar and perform a squat clean. From the bottom position of the squat clean you go into a thruster. Put the bar back down, burpee again and repeat. GO LIGHT ON THE WEIGHT!

THU, 20 FEB 2014

WOD:
Run 400m familiarization run.
2 rounds for time with a 15:00 time cap of: 400m run, 15 dead lifts (185lbs/135lbs), 15 pull-ups.

Short and sweet, give it your all tonight!

TUE, 18 FEB 2014

WOD:
3 Rounds for time with a 30:00 time cap of:

• OH walking lunge with plate held OH, from wall ball to pull-up bars and back. Athlete chooses their weight.
• 30 Burpees
• 20 Wall balls
• 10 HSPU or inclined push-ups

Keep your form strict! Remember on burpees chest AND hips touch the ground on every rep. On wall balls you need to break parallel on the squat every rep.

MON, 17 FEB 2014 - NO CLASS

Take some more time to rest and recover. If you choose to work out, work on your problem areas. Focus on technique and maintaining proper form.

If you haven't done so yet, sign up for the Open under JBLM CF!

FRI, 14 FEB 2014 - NO CLASS

There will be no class today due to the DONSA. Take advantage to rest and recovery. Work on some mobility too!

Check out the MobilityWOD web site for hundreds of great mobility movements and exercises!

THU, 13 FEB 2014

WOD:

Test

• Olympic Weightlifting Total = Max Snatch + Max Clean and Jerk (Total weight in kilos)

Here is a video on a movement by movement progression of proper snatch technique. It's a little long but completely worth the 8 minutes!

One more video on clean and jerk technique.

WED, 12 FEB 2014

WOD:

• 20 minutes of mobility

Then for time:

• 60 PVC overhead squats
• 50 sit-ups
• 40 burpees
• 30 thrusters at 65lbs/35lbs
• 20 strict pull-ups
• 10 hand stand push-ups

*All reps must have proper form to be counted. Light weight tonight so make sure you focus on technique!

TUE, 11 FEB 2014

WOD:

*This WOD will have a time cap of 30 minutes.

5 Rounds of:

• 15 Wall balls
• 20 Alternating KB lunges (your choice of weight)
• 15 KB swings
• 20 Push-ups
• 1:00 Planks (time yourself based on wall clock)

If you are new or want a refresher here is a video on how to properly perform wall balls and another for proper plank position.

MON, 10 FEB 2014

WOD:

Find your 1RM back squat.

Make sure you do the usual warm-up, then slowly progress in weight up to your 1RM. Everyone should have this established by the end of the session tonight. Also, be sure to post your results to BTWB.

FRI, 7 FEB 2014

WOD:

10-9-8-7-6-5-4-3-2-1 of:

• Burpees
• Pull-ups

For anyone who is new or wants a refresher here is a video on proper form for that wonderful movement "the burpee."

THUR, 6 FEB 2014

WOD: 2000m Row for time.

Check out this video featuring Jason Khalipa for proper rowing form and technique.

WED, 5 FEB 2014

WOD:

5 Rounds of:

• 10 Toes-to-bar or knees-to-elbows
• Farmer's carry DB or KB to opposite wall
• 10 Wall balls
• Farmer's carry back to pull-up bars

Check out this video for some efficiency tips on toes-to-bar and knees-to-elbows.

TUE, FEB 4 2014

WOD: Tabata of:

• Squats
• Push-ups 
• Supine bicycle
• HSPU or HS hold

For those of you that don't know, a tabata is a timed interval of :20s of all-out effort followed by :10s of rest for a prescribed amount of rounds (usually eight).

If you are new or need a refresher check out this video of HSPU.

MON 3 FEB 2014

Today's WOD:
SWOD:
Back squats 5 sets of 1 at 90% 1RM
WOD:
4 Rounds of :60s stations of

• Med ball cleans
• Ab mat sit-ups
• Rest

See the video below for movement standards of the MB clean.

FRI, 31 JAN 14

WOD:

CF OPEN 13.4

150 Wall Balls (20/14 lbs) (10/9 foot target)
90 Double Unders
30 Muscle Up

Note:  JBLM CF does not have any 14 lb wall balls.  Female athletes must choose between 16 and 10 lb wall balls.  Athletes are encouraged to use a 16 lb wall ball at the 8 foot target or when using the 10lb wall ball to shoot for the ten foot target.

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Standard Video
Watch this standards video from CF HQ detailing 13.3.

THU, 30 JAN 14

Thursday -

3 RFT(15 minute time cap):
9 C2B
12 OHS (95/65) from ground
15 HSPUs

Rest 5 min or less, then row 1000m for time.

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Technique Video
C2B Pull Up and some bonus coverage on thrusters.  Some OHS tips, and some HSPU progressions.

WED, 29 JAN 14

SWOD: find 1 RM max snatch

then 3x2 at 80%

For time:
200 DUs

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Technique Videos
This is one of my favorite videos on the snatch by Josh Everett.  Quick and easy breakdown on the basic for performing a snatch.  Dan Bailey talks a little bit about the magical double under.

TUE, 28 JAN 14

WOD:
CF Open WOD 13.4

7 Minute AMRAP of:
3,6,9,12......keep going up by three till time expires.

Clean and Jerk (135/95)
Toes to bar

No strength component.  Make sure to warm up your clean and jerk before you tackle this intense WOD. 

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Technique Videos
Here is the standards video for 13.4, some helpful prep tips, and Jason Khalipas 13.4 129 rep score (top score in the world).

MON, 27 JAN 14

SWOD (max 30 min):
5x2 back sqt at 85% 1RM from 6 JAN

For Time (10 min set-up and explain; 20 min cut off):...
50 burpees, then
12 rounds of:
5 pull-ups
10 push-ups
15 air squats, then
50 sit-ups

FRI, 24 JAN 14

SWOD:
5 (sets) x 3 (reps)  Back Squat at 80% 1RM

then....

3RFT (rounds for time)
25 (HRPU) Hand release push ups
25 (WB) Wall Balls (20/16 lbs)  Male target is 10 feet, female target is 8 feet.
50 (DU) Double Unders

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Technique Videos
How to do back squats, HRPU, WB, and DU.  Enjoy!

THU, 23 JAN 14

SWOD:
Establish 1 RM Clean and Jerk

then...

3 x 2+2 C&J
1 Clean then two jerks of 80% of 1RM

NO METCON today!

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Two part series on the Jerk 1,2.  Here's one many of you have seen before, the slo-mo C&J.

WED, 22 JAN 14

WOD:
CF Open 13.1:
17 Min AMRAP
40 Burpees
30 Snatch 75/45 lbs
30 Burpees
30 Snatch 135/75 lbs
20 Burpees
30 Snatch 165/100
10 Burpees
AMRAP Snatch 210/120

---

Demo Video
Check out Julie Foucher (2nd at the 2012 CF Games) demonstrate 13.1.  Check out these tips from Barbell Shrugged and Mobility WOD on how to approach and prepare for 13.1.

TUE, 21 JAN 14

SWOD:
5x3 Back Squat @75% 1RM

Then....

Not timed - 2 rnds of:
ME strict HSPU
ME strict (or weighted) pull-ups
ME strict T2B
5 each arm, Turkish get-up
*Record total max reps and max get-up weight 
____________________________________________________
Technique Videos
Turkish get-up,  two variations on strict toes to bar,  good one covering HSPU and it's various variations, finally some Strict weighted pull-ups.

THU, 16 JAN 14

WOD:
Strength WOD:
5x3 Back Squat at 75%
If you do not know your 1RM, work on getting your 1RM then hit percentages next time around.

METCON:
21-15-9 of
Overhead Squats (135/95)
Pull-Ups

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Technique Videos
Here is a video for workoing OHS/Snatch mobility prior to execution of the WOD.  This video covers the OHS courtesy of Technique WOD.  Here are some basic pull-up tips.  The mic'd instructor from Again Faster covers the two different types of backsquat.

WED, 15 JAN 14 WOD

WOD:
Strength:
Establish 1RM Snatch

METCON:
5 Minute AMRAP of:
6 Wall Ball (20/16)
9 Kettlebell Swings (1.5/1.0 pood)
12 Abmat sit-ups

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Technique Videos
Some great videos on the snatch (vid 1, video series).  When you click the video series, it takes you to a youtube channel that containes a three part series on the snatch.  Here is a good on on wall ball efficiency.  Wall balls can crush you if not done correctly.  And some videos of the KBS part one, part 2, part 3, part 4, part 5, and finally part 6.  And a familiar vid of the abmat sit-up featuring Jason Khalipa.

TUE, 14 JAN 14 WOD

WOD:
CF Open 13.2

10 Minute AMRAP of:
5 Shoulder to Overhead (115/75 lbs)
10 Deadlifts (115/75 lbs)
15 Box Jumps (24/20")

Check out the link to the CF Games in order to see the movement standards for this WOD, as well as all the other Open workouts.  You will see them again in the near future.

MON, 13 JAN 14 WOD

WOD: 5x3 back sqt at 70% 1RM from 6 JAN

Then... For Time: 25 SDLHP (135/95) 5 burpees 20 goblet squats (1/1.5 pood KB) 10 burpees 15 C2B pull-ups 15 burpees 10 jumping lunges each leg (20 total) 20 burpees 5 4-count MB cherry pickers 25 burpees

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Technique Videos
Mic'd instructor from Again Faster gives great instruction on the Back squat and Burpees.  Also demo videos for the  Medicine ball cherry picker, Goblet squat, Chest to bar pull ups, and Jumping lunges.

FRI, 10 JAN 14

WOD:
Strength
Establish 1RM Clean and Jerk

then....

5 Rounds for time of:
3 C&J at 60% of 1RM
30 Double Unders (scale tuck jumps)
Rest 30 seconds

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Technique Videos
Clean and Jerk and Double unders....yay!

THU, 9 JAN 14 WOD

WOD:

Teams of 4:
4 Rounds of 2 minute stations
Row for max calories
Max Kettlebell Swings
Max Ab-Mat sit-ups
Squat Hold

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Technique Videos
Jason Khalipa gives some rowing tips here.  Quick video on the squat hold, be sure to keep your hip crease just below or at parallel.  Ever heard of the Russian Kettlebell Swing vice the American Kettlebell Swing.?  Check out the links to see the difference.  We live in America, so we do American kettlebell swings at JBLM CF.  This video covers the points of performance for the ab-mat sit-up.

WED, 8 JAN 2014

WOD:
1000 Meter Row
50 Box Jumps
25 Toes To Bar
25 Ring Dips

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Technique Videos
Be sure to check out this two part series on rowing (1 & 2).  There is more to rowing than meets the eye.  Also K Starr has an over 20 minute video on how to perfect the box jump with Carl Paoli of Naka Athletics and Gymnastics WOD.  Spealler and Chan go over some box jump proficiency tips here.  These videos on how to do toes to bar with the Mic'd Instructor and Jason Khalipa are excellent.  And finally, Chris Spealler covers the ring dips for you in this video.

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TUE, 7 JAN 2014

WOD:
Work to a heavy deadlfit

Then...

EMOM until failure (every minute on the minute)
1 x Deadlift (Heavy...about 80-85 % of your established heavy deadlift)
1 x Bar Facing Burpee

Template is first minute 1 DL & 1 burpee, second minute 2 DL & 2 burpees, third minute 3 DL & 3 burpees until you cannot continue.

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Technique Video
Great videos from Again Faster founder Jon Gilson on the deadlift and burpee.

MON, 6 JAN 2014

WOD:
Strength Test:
Establish 1RM Back Squat

METCON:
21-15-9
HSPU
Burpee Pull-Ups

---

Technique Videos
Burpee Pull-Ups and HSPU.

FRI, 3 JAN 2014

WOD:
5-3-1 Rep Max of Shoulder Press

---

Demo Video
Video demonstrating the shoulder press along with some useful tips.

THU, 2 JAN 2014

WOD:
20 Minute AMRAP
5 Pull-Ups
10 Push-Ups
15 Sit-Ups
20 Overhead Walking Lunge (45/25 lbs)

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Coaches Note:
From now on JBLM CF will not post a warm-up.  Athletes are encouraged to warm-up before class using the standard JBLM CF warm-up posted below.  Additionally, athletes are encouraged to use warm-up time to work on their goats (things we suck at), that's how we get better.

JBLM CF Standard Warm-Up:
500 Meter Row
3 Rounds
5 Hand Release Push-Ups
10 Sit-Ups
15 Air Squats
Then, 30 PVC Pass Throughs