4 Way MetCon - 10.12.30 AM

For time, the following four exercises in 3 rounds:

42/30/18 of KB swings - Men 16Kg, Women 12Kg (CF = 20K/16K)

42/30/18 of DB Push Press - 1/4 BW (CF 1/3 BW)

Single BW Lunge Lap (CF use Push Press DB's)

3/2/1 Laps of Farmer Carries with Push Press DBs (CF rack DBs on shoulders)

Post time.

DL,PC,PP & KTE: 10.12.30 PM

For Time, 15/10/5 of:

1. Deadlift, pause, Power Clean, pause, Push Press, pause, clean rack, pause, return bar gently to ground.

2. KTE.

SM: 1/2 body weight on bar.

CF: 2/3 body weight on bar. Toes to bar instead of KTE.

Dessert: 3 nonstop lap lunges on top deck.

SM: bodyweight

CF: 25 lb plate for men, 10 lb plate for women.

Post your time.

Reminder: Friday morning is open gym for workouts - no formal class on New Year's Eve.

Tabata Run/Pushup/Situp: 10.12.28

New workout Chipper Tabata Style

8 Rounds of 20 secs on/10 sec rest for 3 sets of:

1. Treadmill run (score is lowest mph)

2. Pushups (score is lowest # reps/set)

3. Situps (score is lowest # reps/set)

Rest exactly 5 mins between sets

Total score is (MPH score)(Pushups + Situps)

Example: (6mph)(10 pushups +10 situps) = 120

Post your score and compare to Sept 29.

Big Volume Squats: 10.12.27

Not for time:

Chipper style 21/15/9/3/1 of

1. Front Squats

2. Back Squats

Use less than 1/2 bodyweight for 21/15/9 as warmup. Post 1RM for both lifts.

Dessert: 100 pullups.

Compare to 3 Nov.

Three rounds of the following for 30 secs on, 60 secs rest between bouts.

SM prescription:

1. Max reps of BW squats (CF 45 lb plate). Count reps.

2. Max reps of KTEs (CF is TTB). Count reps.

3. Sustained bar hangs (CF is bent knee L-sits). Count secs.

4. Max reps of pushups ( CF is clapping pushups). Count reps.

Bonus: 3 mins of KB swings - count reps (SM uses 16Kg, CF uses 20Kg).

Score is calculated by adding the lowest score for each exercise bout to the total reps for bonus round.

12 Days of Christmas: 10.12.22

Start with 1 burpee,

then 2 knees to elbows and a burpee,

then three pullups, 2 knees to elbows and a burpee......just like the song that always ends in "and a partridge in a pear tree."

Progression as follows

1 Burpee

2 KTE

3 Pullups

4 Frog jumps

5 Russian Hops

6 Pushups

7 Situps

8 Box jumps (CF - 20 in/SM- 12 in)

9 KB swings (CF 20KG/SM - 16 KG)

10 DB Push Press (CF 1/4 BW/SM - 1/5 BW)

11 DB Overhead Squats (CF > 15% BW total/SM > 10% BW total

12 Double Under jumpropes

Last time we did this was a year ago.

Reverse Double Tabata: 10.12.21

8 rounds of

20 sec run on treadmill @ 8 percent grade - keep track of speed

40 sec rest

20 secs of pushups - keep track of pushup reps

40 sec rest

Score is calculated by adding lowest mph speed and lowest reps of pushups.

Dessert: SM - 2 laps (70 yds each) of BW lunges

CF - 1 lap BW lunges, 1 lap frog hops, 1 lap BW lunges

Post score.

Deads and Dips: 10.12.20

Not for Time

3 sets of

10 Deadlifts (Hands grip bar for all 10 reps)

10 Dips

Finish with 140 yard lap lunge (2 laps upstairs).

Post total tonnage lifted in deadlifts. Compare to Oct 09.

Dessert: 30 Russian Hops (2 count exercise).

Miracle Mile: 12.12.16

For time,

1. three rounds of:

Run 1/4 mile

15 pullups

30 dumbell push press

45 bodyweight squats

2. follow round three with another 1/4 mile.

CF: 1/4 BW total

SM: 1/5 BW total

Post your time.

Jarrod's Triplet: 10.12.15

For time, 21-15-9 of:

Hang Power Cleans

Burpees

KTE

CF: Men 60K, Women 40K

SM: Men 40K, Women 25K

Post total time to complete. Compare to Oct 10.

Kenric: 10.12.14

Workout consists of 1 min on, 1 min off single rounds of :

1. Dead lift - CF: full BW - SM: 50% BW

2. Pull ups - SM: jumping or assist

3. Clean & jerk - CF: 50% BW - SM: 25% BW

4. Push ups - CF: hand off ground at bottom

5. Snatch - CF: 50%BW - SM: 25% BW

6. KTE - CF: TTB

7. Push press - CF: 50%BW - SM: 25% bdwt

8. Sit-ups -

9. Squats - CF: 50%BW - SM: 25%BW

Rest 3 min then: run 1/2 mile for time. Keep track of your total number of rounds as well as your 1/2 mile run time. Score is determined by adding your run time in seconds with all reps together from the nine exercises. Post your score. Special thanks to Kenric Kessler for cooking up this little slice of heaven.

Front Squat & Pushups: 12.12.13

Not for time:

Front Squat with 50% bodyweight for 20/16/12/8/4, then work to discover your 1 RM (max load)

Pushups 40/32/24/16/8

Post 1RM on Front Squat, compare to 10/12.

Dessert: Static pullup bar hang - post person with longest hang time.

Longest Mile Mix: 10.12.09

Longest Mile Mix for time-

(Today may be the last time we will be outside running for a while!)

1/4 mile run

25 push-ups

1/4 mile run

25 KB swings (SM: W16kg M 20kg/ CF: 24Kg KB or 50# DB swing)

1/4 mile run

1-lap lunge - 70 yards (SM: bodyweight, CF lunge with 24KG KB or 2x25# DBs)

1/4 mile run

Post your time and any mods/scaling. Compare to 9/14.

Snatch Practice - 10.12.08

Snatch Practice

Practice the posted Snatch Progressions first.

10/8/6/4/2/1

Not for time - practice your form to dial it in tighter - numbers are really secondary with this workout.

Post your 1 RM & compare to 11/2.

AMRAP 10 - PC/L/PP/L/OHS: 10.12.07

AMRAP-10 under load.

Load the bar at these loads:

CF: Men 50K, Women 35K

SM: Men 40K, Women 25K

A round is the following:

1 power clean

3 lunges with each leg

5 push press or jerk

3 lunges with each leg

1 overhead squat.

As many rounds as possible in 10 minutes.

Dessert: Plank hold for time, followed by lap lunges until the last person completes his/her plank hold. Like those Navy boys say, "It pays to be a winner."

Post your number of rounds completed, your level with mods/scaling and time for you plank hold.

Nancy on 2 floors: 10.12.06

For time, five rounds of:

1/4 mile run, run downstairs

15 Overhead squats, run upstairs

CF: Male @ 95#, Female @ 65#

SM: Male @ 20K, Female @ 15K (empty bar).

Spartan Lunge, Pushups, KTE, DownUnder: 10.12.02

Not for time, but your total reps will be 300 - hence, "Spartan."

Warmup is 1/2 mile on the treadmill & PVC pipe warmup. (Sub 500K on rower or 3/4 mile on bike for treadmill if you like)

WOD: In any combination, finish a total of 75 reps of each exercise. You can break them into any combination of sets and reps as long as you complete 75 reps of each exercise:

1. Knees to elbows

2. Lunge steps in place (a step with each leg counts as a single count - so 200 steps = 100 lunges).

3. Pushups - move through the full range of motion - chest touches the ground & elbows are straight at the top of the pushup.

4. DownUnders - Single count: dip under the hurdle in good squat form and stand on the other side, lifting your inside foot off the ground.

Last time we did this was Sept 22. DownUnders are added to previous workout format.

S&M: As rx'd above.

CrossFit : Chipper style, same number of reps of Toes to Bars, Plate held overhead, Clapping Pushups & Jump instead of just lifting the foot with every DownUnder rep.

Goal today is completion of the 300 reps without a ticking clock. Post whether you chose S&M or CrossFit approach.

Good Clean Form: 10.12.01

Not for time - emphasis is dialing in your form. Long rests between sets for adequate recovery.

Cleans: 20/15/10/5/3/1.

Use a lighter weight, not to exceed 1/2 body weight on the 20/15/10 reps.

Ramp up on the 5/3/1 phase with added weight, focusing on the form cues you received from your coach to improve performance.

Post your 1RM. Compare to Sept 7.