"The Piper"

Strength 

1) Press 

5-5-5-5

2) Push Press 

3-3-3-3

WOD 

10-8-6-4-2

Clean & Jerk (135/95)

Double Unders x10

Level 2 - 115, 75 DUx5

Level 1 - 95, 45, singles x10

"CrossFit Benchmark: Angie"

Skill
Hollow Rocks 

Kipping Pull-ups

WOD
“Angie” For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

The reps for each movement must be completed before moving on to the next

Level 2- 75 reps of each
Level 1- 50 reps of each

"Ol' Skool"

Strength

Squat Program Week 10 Day 2

WOD

AMRAP 15

5 HSPU

10 Hang Power Clean (135/95)

15 Box Jumps (24/20)

30 Double Unders

Level 2 - 115/75

Level 1 - 95/45; 60 singles

"Thrust'er"

WOD
4 Rounds
15 Burpee Lateral Jumps
500m Row
15 Thrusters (95,65)
Rest 2 Minutes

Level 2 (75,55)
Level 1 (65,35)

Cooldown
1 mile run at 70%

Level 1-800m Run

"Franks & Beans"

Strength
EMOM16
Odd- 3 Power Snatches
Even- Rest

Starting at 80% and working up to 85-95% of your max power snatch

WOD
600m Run
25 Deadlifts (225,155)
600m Run
25 Deadlifts
600m Run

Level 2- (185,115)
Level 1- (135,95)

"Open 2016"

Many of you witnessed some incredible athletic achievement over the past weekend at the CrossFit Games 2015. And the 2016 CrossFit Open? 

…nine short months away. What are your goals for that timeframe? What do you want to get done over the next nine months, inside and outside of the gym?

Start today.  

Strength
Squat Program Week 10 Day 1

WOD
5 Rounds
10 Toes to Bar
12 Box Jump Overs
14 Kettlebell Swings (2,1.5)

Level 2 (1.5,1), 4 Rounds
Level 1 (1,0.75), 3 Rounds

"Woof"

Strength
Power Clean
2-2-2-2-2

WOD
Complete
100 Burpees
and….
EMOM
1 Power Clean @75% of 1RM

Level 2- 75 Burpees
Level 1- 60 burpees

You CAN take a round off, if you complete the Power Clean and rest the remainder of the minute. If you miss the FULL minute including the Power Clean, you owe a 500m row at the completion of the burpees. A 500m row for every round missed.

"Lumberjack 20"

WOD

20 Deadlifts (275,185)
Run 400m
20 KB swings (2,1.5)
Run 400m
20 Overhead Squats (115,80)
Run 400m
20 Burpees
Run 400m
20 C2B Pullups
Run 400m
20 Box jumps (24,20)
Run 400m
20 Squat Cleans (95, 65)
Run 400m
Level 2 (225,135)(1.5,1) (95,65) (75,45)
Level 1 (155, 95)(1,26lb)(65,45) (65,35)

"Sexytime"

Strength 

 Squat Program Week 9 Day 2

 

WOD

AMRAP 12

10 Pushups 

10 KB Snatch (5 each side, 53/35)

10 KB SDHP

200m Row

"The Hansons"

Strength
Clean and Jerk
3-3-3-3-3

WOD
15-10-5-10-15
Bar Facing Burpees
Hang Power Cleans (155,105)

Level 3- 135,95
Level 2- 115,75
Level 1- 95,45

Ca$hout
Summah Abs
50 Hollow Rocks
40 Sit-ups
30 Hollow Rocks
20 Sit-ups
10 Hollow rocks

-Add weight to the sit-up if able

"GI Joe"

Skill

Double Under Practice

WOD

400m Medball Run (20/14)
20 Overhead Squats (95/65)
20 T2B
200m Medball run
100 Double Unders
200m Medball run
20 T2B
20 OHS
400m Medball Run

Level 2 (75,55)
Level 1 (65,35)

"Jump the Shark"

Strength
Squat Program Week 9 Day 1

WOD
21-15-9
Deadlift (185/155)
Pull-ups
Box Jump (24,20)

Level 2 (155, 115), (24,20)
Level 1 (135, 95), (24,20)

"Pickleback"

Skill
2 for 1 Wallballs
Max Height Wallballs

WOD 1
12 Minute AMRAP
3 Power Snatches (135,95)
6 Burpee Lateral jumps
9 Wallballs

Level 3 (115,75)
Level 2 (95,55)
Level 1 (75,35)

Rest 10 Minutes and Mobilize

WOD 2
1000m Row
20 Shoulder to Overhead (135,95)
500m Row
15 Shoulder to Overhead
250m Row
10 Shoulder to Overhead

Level 3 (115,75)
Level 2 (95,55)
Level 1 (75,35), 600,400,200m

"Bosom Buddies"

Bring-a-friend day!

Partner AMRAP 25

200m Run

6 Toes-to-Bar/Toes-to-Pole

8 Pull-ups/Ring Rows

10 KB Swing (Standard/Russian)

12 Tandem Burpees

To start each round of the partner WOD, each team of two will run 200m together. When the run is completed by both partners, one partner starts on the first triplet of 6-8-10 while the other partner rests, and then the partners alternate the triplet. When both complete a round of the triplet, they then complete 12 tandem burpees together, touching both hands at the top of each rep 

"Whitesnake"

Squat Program Week 8 Day 2

WOD

200 Double Unders

21 C2B Pull-Ups

21 Burpees

100 Double Unders

15 C2B Pull-Ups

15 Burpees

100 Double Unders

9 C2B Pull Ups

9 Burpees

200 Double Unders

"Beef-a-rino"

Strength
Bench Press
3-3-3-3-3

-Between presses complete 5 bent-over rows on each arm

WOD
30s work:20s rest
Complete 4 intervals at each station then rotate. Everyone starts at a different station

1. Row (calories)
2. Kettlebell Swings (2,1.5)
3. Push-ups
4. Sit-ups

Score= total reps/calories

-Go from one station to the next, you only get the 20s rest to transition.

"CrossFit Benchmark: Elizabeth"

Skill
Ring Work
Ring Support
Kipping Ring Dip

WOD
“Elizabeth”
21-15-9
Squat Clean (135,95)
Ring Dips

Level 2 (115,75)
Level 1 (95,65)

Ca$hout
10-15 minutes of wall climbs and handstand holds

"Archie"

Strength

Squat Program Week 8 Day 1

WOD

AMRAP 12

5 Burpees

10 Hang Power Snatch (75/55)

15 Shoulder to Overhead

100m run

"Purple Nurple"

Strength
Power Snatch
3-3-3-3-3

WOD
12 Minute AMRAP
15/10 Ring Push-ups
20 Sit-ups
300M Row

Level 2/1- HR Push-ups
ADV- 20 Ring Push-ups/GHD Sit-ups

"Beef-a-saurus"

WOD

30 GHD Sit ups

25 Deadlift (95/65)

400m run

25 OHS

400m run

25 burpees

400m run

25 C2B pullups

400m run

25 box jumps

400m run

25 squat cleans

400m run

*pick any 2 runs and run them backwards