1-5 JUN 2015

Warm-UP
10 Push Up
10 Cardinal Sit-up
10 SQT
x3 Rounds

Monday
V:
Press
1x10,1x8,2x6, 1x8
*then*
15 min or Work
20 sec Thruster(95/65)
10sec break
20sec Pull-up
10sec break
N:
7 min of WB
*then*
5RFT
20 KB swing
15 Box Jump
10 Goblet SQT

Tuesday
V:
Clean Complex
1 clean Pull, 1 per clean, 1 clean(yes this means SQT 😘)
Up to 80 of PWR clean
*then*
1 clean pull/ 1 clean up to 85%
*then*
3x10 OHS rear Lundge (95/65, 5each leg)
*then*
3 min plank Hold(1 min on, 1 off)
N:
5rds
10 Med Ball P. Clean and Press
15 Weighted SU(no more than 25lb plate)

Wednesday
V:
Build to heavy (85-90%) Hang snatch
*use Sn 1rm not pwr snatch*
*THEN*
4x3 Snatch pulls at 100% of SN 1RM
*then*
3X10 K2E
N:
"ANNIE"
*double the singles if you cannot do double under*

Thursday
7x500m Rower Sprint
2-3min Break
*THEN*
21-15-9
KB swing
Burpee Box Jump Over
V:
Front SQT
1x10
*then*
15-12-9-6
Burpee
V-up

Friday
FAMILY TIME

Warm-Up
10 Push Up (HR)
10 Weighted Sit-Up...
10 SQT
X3

Tuesday:
V:
Work to 80% of 1RM P. Snatch
*THEN*
EOM for 15min
2 P. Snatch at 80%
*THEN*
“Randy”
N:
7min KB swing
*THEN*
Ascending/Descending
1-12, 12-1
Box Jump
Burpee

Wednesday
 V:
Press/F. SQT Press (think SOTS)
3x5(athlete will do 5 strict press, 1 FSQT and from that position press the bar 5 times over head, LIGHTWEIGHT)
*THEN*
Build to HVY Clean and Jerk. When you fail the Clean or the Jerk execute 5x3 clean pulls with that weight.
*THEN*
5x3 BSQT @ 60,65,70,75,60%
*THEN*
Side Raises(10lb plates or dumbells)
3x10
N:
Rower Sprints
10x300m(rest is dependant on Partner, PUSH THEM)
*THEN*
“Something like double Grace”
60 Med ball ground to Overhead for time

Thursday: (don’t do warm-up this day, stretch and 3,2,1 GO!)
V/N:
ANGIE
1RFT
100 Pull-up
100 Push-UP
100 Sit-up
100 SQT

Friday:
CrossFit Regional/Family Day
1RFT
5k ROW
25 Burpee
25 WB
5K Row

18-22 MAY 2015

Warm-Up:
 10 Push Up
 10 Weighted Sit Up
 1 Rig to Wall Lundge

 Monday
 V:
 Power Clean+Push Press
 1x4,2x3, 2x2, 1x1
 *THEN*
 15min of Work
 5 BTN Push Press(135/95)
 5 GD Morning/B SQT(135/95)
 N:
 "Karen"
 *THEN*
 7min Pull-UPS
 *THEN*
 AB WORK
 Tuesday
 V:
10min of Work
 1min of SQT
 1min of Double Under
 *THEN*
 15min of Work
 20 KB Snatch
 20 KB Swing
 *THEN*
 3x1 min plank
 N:
 Front SQT(30 min)
 *THEN*
 21-15-9
 HR Push UP
 V-UP
 Wednesday
 V:
 Clean
 1x4, 2x3,2x2,2x1
 *THEN*
 3RFT
 15 Power SN(95/65)
 400m Run
 N:
 10min of Work
 1min SQT
 1min Crunches
 Thursday:
 WELCOME TEAM RWB!!
 Friday:
 Donsa

11-15 MAY 2015

Warm-Up
 10 SQT
 10 Cardinal Sit Up
 10 Burpee

 Monday:
 V:
 6x1 min Sit up(1 min break)
 Then
 3x1min Plank Hold
 *THEN*
 "Diane"
 21-15-9
 Deadlift(225/185)
 HSPU
 N:
 Military Press(naked bar/PVC or 55-95)
 3x10
 *THEN*
 21-18-15-12-9-6-3-1
 KB Goblet SQT
 KB Swing
 Tuesday:
 V:
 GM: 1x12, 1x10, 2x6, 1x8
 B SQT: 1x10, 1x8, 2x6, 1x8
 *THEN*
 3rds
 20 KB Swing
 20 KB Snatch
 N:
 7min
Pull-Up
 *THEN*
 21-15-9
 4 ct FWD Lundge
 V up
 Wednesday:
 V:
 DL 1x10, 1x8, 2x6, 1x8
 12 AMRAP
 10 WB
 10 Push Press(135/75)
 10 Barbell Lundge
 N:
 HSPU
(Work technique, wall/box/wall walk)
 *Then*
 12 AMRAP
 10 KB swing
 10 Box Jump
 10 HR push-up
 Thursday
V:
 Clean & Jerk
 1x4, 1x3, 2x2, 1x3
 3rds
 15 Box Jump
 15 Burpee
 15 Weighted Sit-up
 N:
 Deadlift work(POSTURE)
 *THEN*
 21-15-9
 SQT
 Burpee Box Jump Over
 Friday
 !!!!!FAMILY TIME!!!!

4-8 MAY 2015

Warm-Up
10 SQT
10 weighted Sit-up...
10 Jumping Jacks (4 count)

Monday:
V:
SUPERSET
1 / ¼ Front SQT+ PWR Clean (135-185, 75-105)
1x8, 1x6, 2x4, 2x3, 1x6
*THEN*
15min Work
3 PWR Clean+Push Press
20 Double Under
N:
7min K2E
*THEN*
21-18-15-12-9-6-3-1
KB GoodMorning
Box Jump

Tuesday:
V:
SUPERSET
6 BSQT(70-80%) + Power Snatch(70-80%)
1x6, 2x4,2x3,2x2, 1x6
*THEN*
10RDS (NOT Timed)
5 Snatch High Pull (95-185, 75-135)
5 BTN Snatch Grip Press(95-135, 75-105)
*FULL EXTENSION/ HIGH ELBOWS, FULL lockout with shoulders/head through/ strong back*
N:
5rds
SQT 1 min
Jump rope 1 min
*THEN*
21-15-9
Box Dips
Burpees

Wednesday:
V:
Clean Pulls
5x5 @ 80%
*THEN*
SUPERSET
Bent Over Row+ Pull-up
5x10
*THEN*
2k ROW
3x1 min Plank Hold (weighted)
N:
20-16-12-8-4-2
KB Snatch
Lundge
*THEN*
3x1 min Plank

Thursday
V:
5 RFT
15 kettlebell swings,
10 deficit push-ups, hands on 25-lb. plates
Run 400 meters
N:
Intro Front SQT/ Thruster
*PVC or BAR*
THEN
12 min EMOM
7 Burpee
10 Situp

Friday:
!!!!!!!!FAMILY TIME!!!!!!!!!

27 APR - 1 MAY 2015

Monday:
 V:
 B SQT Sprint’s (225/185)
 3x1 min
 * Athlete will complete as many repetitions in 1 min as possible. Followed by a 3-4min break.*
 **THEN**
 “Round Robin”
 Dumbbell Press
 Plank
 KB Swing
 Sandbag/Wallball Get up
 *Athletes will work at their own pace, spending 5 min at each station.*
 N:
 7 min of Pull-Ups
 *THEN*
 5rds
 400m Run
 10 box Jump
 10 “Chest-to-Deck” Push Up

Tuesday:
 V:
 P. Clean
 1x8, 1x6, 2x4, 2x2, 1x6
 Clean Pulls
 1x8, 1x6,2x4, 2x2, 1x6
 *THEN*
 SOTS Press
 3x5(LIGHT WEIGHT, FORCE CORRECT LOCK OUT, VERTICAL TORSO)
 *THEN*
 Russian Twist(no more than 25lb plate)
 3x20
 N:
 1 min WB Sprint
 5x1min (two min break in between)
 *THEN*
 KB Snatch Practice

Wednesday
 V:
 Snatch
 1x6, 1x4, 2x3, 2x2, 1x4
 SN Grip DL (ENGAGE THE LATS! KEEP BAR CLOSE 2nd PULL)
 1x6, 1x4, 2x3, 2x2, 1x4
 *THEN*
 Bend Over Rows
 3x10
 *THEN*
 21-15-9
 Box dip/Box Jump
 N:
 3rds
 10 K2E (STRICT)
 20 KBS
 *THEN*
 5 x 1min Flutter Kick
 5 x1 min Plank
 *1-2min break in between sets*

Thursday:
 V:
 Hang Power SN
 1x4, 2x3, 2x2, 1x4
 SN Grip RDL
 1x6, 1x4, 2x3, 1x4
 *THEN*
 Jerk Practice (Head Through, Foot Placement, LOCKOUT)
 3x10
 N:
 4rds
 25 KBS
 Run 400m
 25 KBS

Friday:
 !!!!!FAMILY TIME!!!!!!

23 APR 2015

V:  Tabata Something Else
Tabata pull-ups, push-up, sit-up, air squats
then: Rwo 2k

N:  Helen
3RFT
400 meter run
21 KB Swing
12 Pull-ups

30 MAR 2015

V:
400m Run
21 Deadlift(225/185)
400m Run
15 Deadlift
400m
9 Deadlift
*THEN*
1 min Plank Holds x 5
*1 min on, `1 min off, WEIGHTED*

N:
1 min Plank Holds (Weighted) x 5
*THEN*
400m Run
21 KBS
400m Run
15 KBS
400m Run
9 KBS

23-27 MAR 2015

Monday
V:
BSQT :
5-5-3-3-1 (65-75-75-85-85%)
Metcon:
15min AMRAP
60 JR Singles
ME THRUSTERS (65/95#)

*ME=MAX EFFORT , When the athlete drops the bar the movement is done and will immediately go back to the 400m run*

N:
Rower sprints
500mX6 (1min rest in between)
Rest min
500mx6

Tuesday
Clean:
5-5-3-3-1 (60-65-70-80-85)
Metcon
20min AMRAP
20 SQT, 15 Push Up, 10 Burpee
N:
7min ME Pullup
*THEN*
Technique day:
B SQT( possibly establish 1RM, 3RM)

Wednesday
Good Morning (moderate to heavy weight) *will differ by athlete*
10-8-6-4
Deadlift
5-5-5-5-5 (65-75-75-85-85)
Metcon:
15 min AMRAP
3 Push Press, 6 lunges (95/65)
N:
21-15-12-9-6-3-1
Burpee Box Jump Over
KB Swing

Thursday
Strict Press 5-5-3+AMRAP(65-70-75%)
Push Press 5-5-3+AMRAP(65-70-75%)
METCON:
5 Rounds
30 Double Unders
3 Cleans (FULL)
10 T2B
N:
Technique Day
OHS(PVC)
*THEN*
“Invisible Fran”
21-15-9
PVC Thruster
HR Push UP

Friday:
OPEN 15.5
Mobility

17-20 MAR 2015

Warm-up
10 Jumping Jacks (4CT)
1 Burpee Broad Jump(Rig to Wall)
1 “Spider Man/Aligator walk” back to rig
Tuesday
V:
Snatch complex
*THEN*
21-15-9
SN Grip DL(225/185)
HSPU (Strict)
N:
OHS (30min
*THEN*
21-18-15-12-9-6-3-1
OHS
HR Push UP
Wednesday
V:
Rower Sprints
500m x6
1Min rest in between rows. Until completion of reps.
*THEN(5 min break)*
1 min Rower Sprint x 6
*THEN*
1min Plank (25-45lb)x3
*MOBILITY*
N:
7min K2E
*THEN*
10rds
Jumprope 1 min
Squat 1 min
Thursday
V/N:
15 Min EMOM
5 Burpee
15 SQT
*THEN*
21-15-9
4 count FWD Lundge
V-UP
Friday
OPEN 15.4

9-13 MAR 2015

Monday
V:
Snatch Complex(Pauses/Snatches from all positions)
*THEN*
15min EMOM
Odd: 2 P. Snatch
Even: 4 Box Jump
N:
WB Sprints 45 sec X 10
*THEN*
21-15-9
SQT
HR Push-up

Tuesday
V:
F. SQT
1x10, 1x8, 2x6, 1x4, 1x8 (no more than 85%)
*THEN*
21-18-15-12-9-6-3-1
KB Swing
Goblet SQT
N:
7min Pull-up
*THEN*
20-18-16-12-10-6-4-2
OH Lunge(Arms locked, back knee not touching ground, 45-15LB)
KB Swing

Wednesday
V:
Deadlifts
1x10,1x8,2x6,1x4,1x8 (no more than 95%)
*THEN*
18-16-14-12-8-2
Dumbell Snatch(total)
Jumping Jack
N:
7min K2E
*THEN*
“Annie”
50-40-30-20-10
Jump Rope(Singles/Doubles)
Sit-ups

Thursday
(Weather Dependent)
V:
1x1200m Run, 2x 800m, 4x400m
Mobility
N:
5k Row

Friday
Open Workout 15.3

2-6 MAR 2015

Week's warm UP
1 rig to Wall Lundge
10 SQT
10 MTN Climber (4ct)

Monday
Strength:  Establish 3RM Overhead Squat

V:
12 Min AMRAP
5 Hang Clean (95/65)
10 Front Squat
15 Bar over burpees

N:
12 Min AMRAP
5 KB Swing
10 Goblet Squats
15 Burpees

Tuesday
V/N:
30 min of Work
10 HR Push up
10 Jumping Jack (4 CT)
5 Box Jump
5 Burpee

Wednesday
V: 20 min AMRAP
10 Push Press(55/75)
10 KBS(35/53)
10 OHS(55/75)
N: 20min Amrap
7 Box Jump
7 Burpee
7 Pullup

Thursday
V/N:
10-1,1-10
SQT
Box Jump
*THEN*
Open Announcement discussion/MOBILITY

Friday
Open 15.2

23-28 FEB 2015

Warm-up
5 Burpees
10 KBS
15 Air SQT X3

Monday:
V/N:
20 min AMRAP
10 Box jump
10 KB Swing
10 Burpee
10 Push Press(55/75)

Tuesday:
V:
4RFT
200m Row
15 WB
15 BTN PP
10 Push UP
N:
4 RD’s (NOT FOR TIME)
10 K2E’S
10 PU
10 Jump SQT
10 V-up

Wednesday:
V:
4RDS
10 T2B
10 OH Lundges
10 P. Clean(75, 55)
N:
200m Row
10 WB
10 WB Clean
10 WB GTOH

Thursday:
Open Workout Discussion (10 min) After the WOD.
V/N:
10 min AMRAP
5 Burpee
30 Double Under
Mobility

Friday:
Open Workout 15.1

17-20 FEB 2015

Tuesday
V:
(20 min time Cap)
5x5 B SQT (70,75,80,85,90%)
*THEN*
5 RFT
12 Hang Clean(115/75)
9 Push Press(115/75)
6 Power Snatch(115/75)
N:
100 KB Swing
*THEN*
3 RFT
12 Pull-up
9 Burpee
6 Box Jump

Wednesday
V:
7 min Pull-Up (any style)
*THEN*
5 RFT
3 Power Clean(75% of P. Clean 1RM)
2 Front Squat
1 Clean(FULL)
N:
20 min Thruster Instruction
*THEN*
12-9-6-3-1
Thruster
Bar Over Burpee

Thursday
V:
7x1(ea)
Thruster / Push press / Push jerk / Split jerk (go no heavier than 85% of Push Press 1RM)
*Athlete will complete 1 thruster, 1 Push Press, 1 Push Jerk, 1 Split jerk without returning the bar to the ground. 5 BURPEE PENALTY per drop.  *
*THEN*
21-15-12-9-6-3-1
Box Over Burpee
N:
30 min OHS practice (PVC/Bar)
*THEN*
21-15-12-9-6-3-1
OHS(PVC, or Bar)
HR Push Up

Friday
!!!!!FAMILY TIME!!!!!

9-12 FEB 2015

Week Warm-up
10 Jumping lunges
15 Weighted Sit up
10 SQT
 x4

Monday
V:
40 min Snatch Work
*then*
21-15-9
BTN press
Sit-up
N:
"Karen"
*then*
21-15-9
HR push up
sit-up

Tuesday
V:
15 min EMOM
odd: 2 Clean/Jerk(155/115)
even: 2 Power Clean
*then*
100 KB swing
N:
15 min EMOM
odd: 3 Push up/pull up
even: 5 Burpee
*then*
100 KB swing

Wednesday
V:
"Nancy"
5RFT
400m Row(normally a run)
15 OHS(95/65)
V:
5RFT
5 pull up
10 Box Jump
15 Sit up(NOT WEIGHTED)

Thursday
!!!Family Time!!!

2-6 FEB 2015

Week Warm-UP
20 KBS
10 Cardinal Situp
15 Jump SQT
x4

Monday 2FEB2015
V:
1min max Thruster X 5(95/65#) (2min rest in between sets
(squat to depth arms fully locked out over head)
N:
1 min max Pull-up X 5 ( 2 min rest in between sets. Arms fully locked and chin above bar. Jump is acceptable).
V/N:
20 min EMOM
Odd: 5 HR Push Up, 10 SQT
Even: 10 KB Snatch(5 each arm)

Tuesday 3FEB2015
V:
30min of Work
COMPLEX Snatch
1 Power Snatch, 2 OHS, 1 Snatch (full)
(no more thatn 85% 1RM)
*THEN*
21-15-9
HSPU
WB(16/20)
N:
WB Shots
5x20 (Weight by athlete, focus is speed out of bottom, stable position in bottom, and proper hip extension)*All sets to be completed in under 1 min, 2min break*
*THEN*
21-15-9
Box Jumps(CAREFUL
Pull Ups(Jumping, banded, strict)

Wednesday 4FEB2015
V:
Open Work Out 13.1
17 minute AMRAP of:
40 Burpees
30 Snatch, 75 / 45 lbs
30 Burpees
30 Snatch, 135 / 75 lbs
20 Burpees
30 Snatch, 165 / 100 lbs
10 burpees
Max rep Snatch, 210 / 120 lbs
N:
1RFT
6k ROW

Thursday 5FEB2015
V:
1RFT
Row 5k
*THEN*
15min ME Parrallette hold
N:
TECHNIQUE DAY
Front SQT/CLEAN

Friday
!!!FAMILY TIME!!!

26-30 Jan, 2015

WEEK WARMUP:
20 MTN Climber (4ct)
10 weighted sit up...
1 rig to wall lunge and back

Monday:
V/N:
10 Min Capacity Test
4 Min Row for Cal
1 min rest
3 Min Burpees
1 Min rest
2 Min Pull-ups
1 Min rest
1 Min Deadlift @ 135/225
Scored by total reps. 1cal=1 rep

Tuesday:
V:
Back SQT
1x10 60%, 1x8 70%, 2x6 80%, 1x8 70%
*THEN*
In teams of two, alternate sets to complete 3 each of:
10 Power Cleans (155/115 lbs)
500 Meter Row
N:
5x15 K2E
*THEN*
1RFT:
100 Jumping Jacks
75 Air Squats
50 Pushups
25 Burpees

Wednesday
V:
OHS
1x10 60%, 1x8 70%, 2x6 80%, 1x8 70%
*THEN*
1RFT
20 Toes to Bar
10 Strict Handstand Push-Ups
N:
15 Min EMOM
5 Burpee
15 SQT
*THEN*
21-15-9
PVC OHS (Everything Perfect, STRONG, TIGHT)
V UP (TOUCH TOES)

Thursday
45 min of Work
V:
With Partner 185/135
“Skiddy T”
1 P Clean/1 clean/2 FSQT/1 Jerk
No more than 2 min rest in between, Back and Forth
*THEN*
Mobility
N:
TECHNIQUE DAY
Push Press, Push Jerk
30min Each


Friday
!!!FAMILY TIME!!!

12-15 JAN 2015

Warmup:
20 MTN Climber 4 CT
15 Cardinal Situp
15 Jump SQT

Monday
V:
Drop SQT+SOTS Press
*THEN*
3rds
12 OHS(55/75)
6 HSPU
N:
5xME Pullup
*THEN*
20 min EMOM
Odd: 45sec SQT Hold
Even: 10 Box Jump

Tuesday
V:
FSQT 5x60%, 5x70%, 5x80%, 3x90%
*THEN*
10Min AMRAP
3 Clean(185/135)
6 K2E
N:
5xME Push up
12min EMOM
Even: ME KB Swing
Odd: 5 Burpee

Wednesday:
V:
8min AMRAP
5 SN grip Push Press(65/95)
5 OHS
10 Sit up
*THEN*
7min AMRAP
Burpees
*THEN*
5xME
Hanging Leg raises (At min 10, LEGS STRAIGHT!!)
N:
8min AMRAP
5 Push UP
5 Box Jump
*THEN*
7min AMRAP
Burpees
*THEN*
5min ME Plank Hold (when they fail get them back up, EVERYONE will work for 5 min)

Thursday:
Family Time
!Group WOD! (toned down version of one they did this past weeked)

4-9 JAN 2015

Week Warm-Up
25 Jumping Jacks
1 Rig to Wall Lunge+Return
15 Weighted SU(no more than 25#)

Monday:
V: Drop SQT+SOTS Press
N: Pull-up 5x5
WOD: 20 min AMRAP
10 HR Push Up
20 SQT
30 Double Under

Tuesday:
V: Goodmorning Press
1x10, 1x8, 1x6, 1x4(increasing weight FORM IS EVERYTHING. Straight legs, as soon as hips home through press NOT PUSH PRESS)
N: Press 3x8(PVC maybe a few with bars)
WOD:
18min EMOM
1st 10 KBS
2nd 20 Doubles
3rd 10 Goblet SQT

Wednesday
V: Shrugs(60,70,80,90,100%of clean, HOOKGRIP, lift from ground each time)
1x10, 1x8, 2x6, 1x4, 2x2
N: Handstand Practice (20min)
WOD: 21-15-9
WB
T2B
*if time left over ME Plank Hold 5min max*

Thursday
V: Snatch Grip behind Neck Push Press 1x8,1x6,1x4,2x2(increase weight)
N: Cardinal Sit-up(3x30)
4rds
12 Burpee
6 Lunges (DB/KB)
12 SQT

Friday
FAMILY TIME WITH GUEST
"ANGIE"