Squats & Dips

Not for time, lots of rest in between sets.


Squats- 7/7/5/5/3/3/1 Work to 1RM

Ring Dips- Max ring dips after each set

Post 1RM squat and your best round of max ring dips. Record any scale/mods.

News from JT in the Valley

My primary physician spotted a funny waveform on my EKG and referred me to a cardiologist.  Today was the stress echocardiogram - dynamic imaging of the heart before and after a stress test with 12 lead EKG.  I asked the exercise physiologist if she could provide an estimate of VO2 max based on the test, and she did.  (Thanks Eileen!)

Bruce protocol was used - I stopped the test at 13 mins (1 minute into stage 5).  VO2 max calculated is 53 ml/kg/min.  This is a superior rating - for 20-29 year olds.  

Doesn't, by any means, make me an elite or world class athlete (Lance Armstrong has a VO2 max in the 80's).  It does lay claim to an extraordinary fitness level, low risk of heart disease and validation for training in combination with weights and intense metabolic loads.

And the echocardiogram showed good filling in all 4 chambers.  The cardiologist's statement were that some of my chamber walls were "kissing each other" - complete contraction like they should. 

I think I'll keep exercising.

J's Triplet

For time, 21-15-9 of

Hang Power Cleans

Burpees

KTE

CF: Men 60K, Women 40K

SM: Men 40K, Women 25K

Something Like Helen

Based off of the Hallmark CrossFit "Girls" WOD Helen.

4 rounds for time:


1/4- mile run

21-KB swings CF 24/20  SM 20/16

12-Pull-ups


Post time it took to complete. KB swings for CF will be performed American style overhead and SM Russian style to eye level. Note if you do not have the hip drive to do American style and get the KB overhead without arm pull, resort to Russian style. Record any scale/mods.

Miracle Mile Style

4 rounds for time of:

1/4- Mile run
25-KB swings CF-24/20kg  SM-20/16 kg
25-Leg lifts
25-Squats CF-20%BW SM-BW


Record time and if any scale/mods.

AMRAP 15

Complete as many rounds as possible in 15 minutes of:

Burpee Leap- 35 yards
Walking Lunge-35 yards CF-20%BW  SM-BW
Double Unders-50 or 150 single

Record rounds complete and if any scale/mods.

Snatch Practice

Snatch Practice. Not for time - practice your form to dial it in tighter - numbers are really secondary with this workout. Really focus of form: proper starting position, then jump with arms as straps, shrug and rack as you drop under weight with elbows pointed forward. Then just stand like the second half of a front squat. That's all - ballet with a bar.

Practice the posted Snatch Progressions first.
Then, snatch in sets of 10/8/6/4/2/1 reps. Permit recovery of several minutes between sets.

Post your 1 RM & compare to 1/13 and/or 12/8 and/or 11/2 11.02.16

Lauriel Style Chipper

One round in chipper fashion for time-

23-deads. CF60/45 SM-40/25
23-pull ups CF-CTB
23-back squats
23-burpees
23-ground to overhead

All barbell lifts are from the ground with no racks.

4x4

Four rounds for max reps of:

1 min- hang power clean CF1/2 BW SM1/3 BW
1 min-push press
1 min-burpees
1 min- Sit ups
1 min - rest

Record your best round of max reps. Post any scale/ mods.

Farmer's Lunge Buttkicker

For Time, start and finish with Farmer's Carry on the top deck

5 Rounds Farmer's Carry for 70 yards, 50% bodyweight

4 Rounds Lunges for 70 yards, 25% bodyweight

Dessert: 70 KB swings, Male 20KG, Female 16KG.

Note that cast iron plates may be easiest utensil to use for this workout.

Post your time. Compare to 23 June.

Cindy

Another one of the "Girls".

AMRAP 20 of-

5-Pull ups
10-push ups
15-squats


Record how many rounds completed in the 20 minutes. post any scale/mods.

Grace to Run

First for time: Grace one of the "Girls".

30- Clean and Jerks for time    CF 60/40 kg SM 40/30 kg

Cleans are not squat clean, only squat as needed


Then second:

For time

Run 1 mile.


Record time for Grace and your run time. Post your weight used and if any scale/mods.

Run to Press, PP,PJ

1st for time:

Run 1/4-1/4-1/4-1/4 rest in between runs for 2 min


2nd not for time:

Press           5/3/1 RM
Push Press  5/3/1  RM
Push Jerk    5/3/1  RM


Record your best time for the the run and the record your three lift 1RM's  

Squats

Not for time- Plenty of rest in between sets


Back Squats-10/8/6/4/2/10 RM


Complete the first 5 sets of squats gradually moving up in weight. Once you have done your first 5 sets, on your 6th set go all out as heavy as possible for a 10 RM. Post any Scale/Mods.

DB Snatch, Pull-ps

For Time:

21/15/9 of-

DB Snatch- CF-15% BW SM-10%

Pull-ups

Note the DB snatch is a full squat snatch, so the DB goes from the ground over head then a full squat and stand back up. Post any Scale/Mods.

Wendy

For time:

3/4 mile run

9 burpees

1/2 mile run

15 burpees

1/4 mile run

21 burpees

Deads, Jump, KTE

Not for time: Focus on form

Warm up- 20 goodmornings with an empty bar.

Deads-12/9/7/5/3/1 -(no box jumps or KTE's after 1RM)
Box-jumps-20/15/15/10/10-  CF-30/24"   SM pick a height
KTE's- Max reps after each set of box jumps


Work up to a 1RM on your deads focusing on form. Complete 20 box jumps as fast as you can followed by no rest and straight into max reps for your KTE's. Take at least 2-3 min rest after completing your KTE's before starting your next round of deads. Record your 1RM, your box height and your highest number of KTE's. post any scale/mods. 

Miracle Double Chipper

Chipper style for time, 2 rounds of

1. 70 yards BW lunges

2. 500 jumpropes (or 150 double unders)

3. 50 pushups

4. 50 KB swings, CF-24/16 kg SM-20/16 kg

Fran

Another date with our lady Fran.

 

21/15/9 of

Thrusters

Pullups.

SM: Men @ 30K, Women @ 20K

CF: Men @ 45K, Women @ 30K

Post your time and any mods/scaling.

Compare to 11-02-22 or 11-04-25. 7.18.11

Nancy

5 rounds for time of:

1/4 Mile run

15- OH Squats CF 45/30 kg SM 35/20 kg


Do not sacrifice form to get a better time, listen to ques given and slow down to keep good form if needed. Record your time and if any scale/mods. Compare to 08-30-11

Longest Mile Mix

Longest Mile Mix for time-

1/4 mile run

25 push-ups

1/4 mile run

25 KB swings (SM: W16kg M 20kg/ CF: W20Kg M 24Kg KB)

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, category and any mods/scaling. Compare to 2/14 or1/5 .

Carl's Mix

Every minute on the minute for up to 20 minutes. When you fail to complete all the reps in the minute alloted, your workout is over. Use the same weight on all lifts:

5 Deadlifts
5 Hang Cleans
5 Squat thrusts

S&M: Hang Power Cleans, Push Press sub

Post weight used, any substitutions/modifications and the time achieved.

J's Triplet

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.

Big Volume Squats

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.

Compare to 3 Nov. and 10-12-27

Double Tabata Run/Pushups/Situps

New workout Chipper Double Tabata Style. This is a spin off of a Single Tabata WOD we did in Dec 2010. I decided to modify it to a Double Tabata so we have ample time to get on and off the treadmills.

5 Rounds of 40 secs on/20 sec rest for 2 sets of:

1. Treadmill run (score is lowest mph)

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

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

Rest exactly 5 mins between sets

Note: Modifications are to have 40 sec of running then 20 sec of rest. The sit-ups and pushups are to be done together back to back in a 40 sec interval with 20 sec rest after . So do 20 sec of sit-ups and without rest switch as fast as possible and complete as many push-ups as possible for the remainder of the 20 sec and then rest for 20 sec.

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

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

Post your score and if any Mods/Scal.

Clean and Jerk Practice

Not for time: Focus on form and lots of rest between sets


Cleans 7/5/5/3/3/1
Pull ups-25/20/15/10/5


Work to a 1 RM on your clean and jerks. After each set of C&J's complete your pullups. Post weight for your 1 RM and if any scale/mods.

Ken's new PR by 40 kg's

Deads

Deadlifts: 7/7/5/5/3/3/1

Post 1RM

Top Deck Lunge

3 rounds for time of:


1-Lap lunge before each round then 21/15/9 of:

-Burpees
-DB Push Press   CF-1/3 BW  SM- 1/4 BW
-Italian Toss- Double Count Use one of the DB's from the push press


Record time and if any scale/mods.

Team Murph

For time, team style with two partners. This is also "chipper style" meaning that you will finish one set of total reps of one exercise before progressing to the next.

1. Mile run (collective, i.e. two partners run 1/2 mile)

2. 100 pullups, 200 pushups, 300 squats (reps are collectively, not individually)

3. Mile run (again collective) to finish.

Post your time and both names of team members, along with any scaling or mods.

 

 

The Bear

7 sets of the sequence:

Power clean
Front squat
Pushpress
Back squat
Pushpress

5 rounds

No rest at bottom not even to re-grip
Not for time
Rest after each round as needed
Record max load of final round

Elizabeth

Post your time and any mods/scaling. Compare to 4/20 and 10.08.16

Elizabeth is a hallmark CrossFit workout - one of "The Girls"

For time 21/15/9 of:

Cleans - full squat cleans CF 60/40kg SM 50/30kg

Ring dips - SM band assist or assist machine

Full range ring dips: thumbs touching your pects and to full lock out.

Deads to Burpees

Two part WOD:

1st not for time lots of rest between sets -

30-Deads for total tonnage

You can break up the 30 reps into any number of sets and reps.

2nd for time-

100-Burpees for times.

Record your total tonnage lifted for your deads and post your time for the burpees. Record any scale/mods.

AMRAP 15 PC/L/PP/L/OHS

AMRAP-15 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 15 minutes

Snatch Practice

Snatch Practice. Not for time - practice your form to dial it in tighter - numbers are really secondary with this workout. Really focus of form: proper starting position, then jump with arms as straps, shrug and rack as you drop under weight with elbows pointed forward. Then just stand like the second half of a front squat. That's all - ballet with a bar.

Practice the posted Snatch Progressions first.

Then, snatch in sets of 10/8/6/4/2/1 reps. Permit recovery of several minutes between sets.

Post your 1 RM & compare to 1/13 and/or 12/8 and/or 11/2 11.02.16

Intervals FGB Style

3 rounds, 5 min each round no rest in between exercises. 1 min rest after round, add up total reps for all exercises combined per round. Record best round.

1 min push-ups

no rest

1 min sit-ups

no rest

1 min box jumps

no rest

1 min push press SM-10% BW CF-20% BW

no rest

1 min KTE

Record score and post what height of box used.

Deads and Leg Raises

Not for time: Strength development so lots of rest between sets.

First:

Deads 5/5/5/5/5  gradually work up in weight but not for a 5 RM

Leg Raises- 20/20/20/20/20 

Set target for leg raises at shoulder height, you can use an anchor for your hands. Laying on you back feet together and legs straight, lift your legs off the ground and touch the target above.

2nd:

Deads- Pick a weights and go for a 1 set max reps. You can not pause or rest the bar on the ground.


Record your weight and reps complete for the max set deads. Post any Scale/Mods.

Shuttle to Burpee clean

First part for distance.

20 yard shuttle run. 1 min on 60 sec rest
                               1 min on 50 sec rest
                               1 min on 40 sec rest
                               1 min on 30 sec rest
                               1 min on 20 sec rest
                               1 min on -finished

Second part: For time 15/10/5 of.


Burpee Cleans
                            CF 50/35 KG  SM 30/20 kg  use same weight for both lifts
Push Press

Record how many 20 yrd rounds you had total for the first part. Second part Burpee Cleans, you first power clean the weight up and then lower the weight to the ground then kick your feet out while holding the bar into a push up, touch your chest to the bar back up and bring your feet back under you. complete all 15 reps and then clean the weight up and do your 15 push press, repeat for the other rounds untill done. Record your time and if any scale/mods.

Angies Twin

For time:

100- Pull ups

100- Push ups

100- Squats

CF do the WOD chipper style as prescribed starting with pull ups and ending with squats. SM is presrcibed a non chipper style and can break up the WOD into any sets and reps. Post time and if any scale/mods.

AMRAP 6

As many rounds as possible. Go for six minutes on then rest for six minutes then finish it off with one last round of six minutes of.

6-Ring Dips

8-Pull--ups

10- Thrusters  CF-40/30  SM-30/20

Record rounds completed for both sets of exercises. Record and scale/mods.

Run Test to Power Cleans

First:

Run as far as you can in three minutes.


Second:

Power Cleans- 10/10/10/10  for total tonnage

Strength development on the Power Cleans so lots of rest between sets. Record the distance that you ran and your total tonnage for you Cleans.

Min on the Min

Every minute on the minute complete the following:

1. Burpees 1    Ring rows 9   KB Swings  5  CF 20/16 kg  SM 16/12 kg
2. Burpees 2    Ring rows 8   KB Swings  5
3. Burpees 3    Ring rows 7   KB Swings  5
4. Burpees 4    Ring rows 6   KB Swings  5
5. Burpees 5    Ring rows 5   KB Swings  5
6. Burpees 6    Ring rows 4   KB Swings  5
7. Burpees 7    Ring rows 3   KB Swings  5
8. Burpees 8    Ring rows 2   KB Swings  5
9. Burpees 9    Ring rows 1   KB Swings  5
                        
                               Repeat

In cronological order you have one minute to complete the first set of exercises. If you complete all the reps before the minute is up then you have the remainder of the minute to rest. After you complete all  9 sets of the exercises repeat the sets again starting from the top. If you do not complete all reps in the set of exercises withing the minute take the next round off and then continue with the next round after rest. Your score is how many rounds you completed without rest. Post any scale/mods.

OH Squats & KTE's

Not for time. High volume, low speed strength day.

Pair Overhead Squats and KTEs as follows.

10/8/6/4/2/10 OHS

20/16/12/8/4/20 KTEs

Post your weight on the last 10 OHS - strategy is as follows - 10/8/6/4 is warmup. Go all out on the 2RM. Rest. Go all out again on the 10 RM with weight that you can barely manage on the last round. Plenty of rest between every set.

CF: Sub TTB for KTEs.

Post your final 10RM round & compare to Jan 10.

Run, Thrusters, Pullup

For time:

Run-1/4 Mile

15- Thrusters CF-45/30kg SM- 30/20kg
15- Pull-ups

Run sub- 500 M row, .75 Mile Bike

Record your time weight and if any scale/mods.

Cleans & KTE's

Dynamic warm-up. Here is great literature and a video with DPT Kelly Starrett talking about warming up and using mobility drills not "stretching" to get yourself into better positioning for lifting (if needed). Save the PNF(proprioceptive neuromuscular facilitation) stretching for after the WOD.

Not for time:

Cleans-5/5/5/5/5/5

KTE's- Max reps after each set of cleans

Dessert- finish with 1 mile run for time, sub 2 k row.

Note: Cleans are full squat cleans, weight must be eccentrically lowered to the ground each rep. KTE's are done consecutively each set, you can rest hanging from the bar but cannot touch the ground or box. Record weight for the last set of cleans and add up all sets of your KTE's for your score. Post any scale/mod.

DBL Tabata Run to Deads

Two part WOD:

1st-10 min of DBL Tabata: 40 sec on 20 sec off.

40/20- Run for min MPH-Sub: Row for Calories, Bike for distance

2nd- Not for time: Strength development, so lots of rest between sets. Work towards your 1RM

Deads-5/5/3/3/1

Post your lowest score for the Tabata portion, then post your 1RM for your deads.  Post any scale/mods.

HAMRAP

HAMRAP: Heavy As Many Rounds As Possible.

Two ten minute segmets, 10 minute rest between the two segments. Score is total rounds in both rounds.

Single round is:

10 pullups

10 dips

10 squats - CF prescribed at 1/2 bodyweight

10 box jumps - CF prescribed at 20 inch box.

Finish as many rounds as possible in each 10 minute segment. First and second segment separated by 10 mins.

If you use bands or jumping on dips and pullups, the lowering phase is 3 secs long.

Post your total round count, break it out by each segment (ie 6+5=11 rounds) and post any scaling/mods used.

Compare to. 11.03.14

Cleans to 5K

1st part: 1 rounds of 2 min max reps of:

Cleans-CF 1/3 bw SM-1/4 bw

Cleans are full squat cleans

2nd:

5K run for time: Sub Row 6240 M, Bike 9.9 Miles.


Record max reps for Cleans and 5K time:

Two Stage Tabata

In a Tabata fashion do max reps for each set of:

1st stage: complete 8 rounds of:

20/10-Jumping Lunges SM- Alternating lunges

20/10- DB Push-Press CF 1/3 BW SM 1/4 BW

After the 8th round rest for two minutes and then complete the second stage.

2nd stage: complete 8 rounds of:

20/10-Push-ups

20/10-KTE's

To score the workout post your lowest number of reps for each exercise in both stages. Record any scale/mods.

Deads, Dips and Pullups

Not for time, 5 rounds.

Deadlifts - 10/8/6/4/2

Max Pullups single set

Max Dips single set.

CF: Deadlifts: designate, from the start, one load greater than bodyweight and do not alter. Dips and Pullups are without jumping and without band assist.

SM: Deadlifts: designate, from the start, one load equal to or lower than your bodyweight and do not alter. Dips and pullups can be band or jumping assist, however any jumping assist must be followed by a 5 count lowering phase.

Score is a combination of deadlift weight (in Kgs) selected added to the highest total reps of pullups and dips in the same round. For instance, a 100Kg deadlift with 20 pullups and 20 dips as the best round gives you a score of 140.

Post your score and compare to Jan 26 or Nov 17. Mar 03

Nancy

5 rounds for time of:

1/4 Mile run

15- OH Squats CF 45/30 kg SM 35/20 kg


Do not sacrifice form to get a better time, listen to ques given and slow down to keep good form if needed. Record your time and if any scale/mods.

Suck Buffet

Complete 3 rounds for time in a chipper fashion of:

50-Box Jumps CF-24/20" SM-20/14"

40-Push ups

30-Jumping lunges single count

20-KTE's

10-Burpees

Record time and level, post any scale/mods.

Miracle Mile Style

4 rounds for time of:

1/4 Mile run

25 -Kb swings CF 24/20 SM 20/16

25 - Situps

25 -DB Push Press CF-20% BW SM-15% BW

Record time, weights used and if any Scale/Mods.

Elizabeth

For time:

21/15/9 of:

Cleans- CF 65/50 kg SM 50/35 or scale as needed
Ring Dips-

CF-add pullups to the mix.

Record your time and if any scale/mods. Compare to 11.05.10

20 Min Test to Deads, KUPU

2 part WOD:

1st part:

In a 20 min time spand run, row or bike as far as possible.

2nd: Not for time

Deads-5/5/3/3/1
KUPU's-10/8/6/4/2

Record your distance traveled for your run, bike or row on the 1st part of the WOD. For the second part take lots of rest between sets and work to your 1 RM (focus on form). Record any scale/mods.

Push Press to Min on Min

2 part WOD

1st: Not for time

Push Press- 5/4/3/2/1

Work to 1RM

2nd: Every min on the min for 15 min complete

5-KB swings CF24/20 kg SM 20/16 kg

5-KTE's

5-Push-ups

Every Min on the min complete all 15 reps of the 3 exercises. If you finish the 15 reps before the minute is up use the remainder of the time to rest. If you do not complete the 15 reps in the min on pace go at your own pace to finish up the 15 minutes. record if you finished all 15 rounds on pace or record where you failed and any additional rounds completed. Also record your 1 RM Push Press. record any scale/mods.

Run, Burpee, Run, Lunge

Complete one round for time of the following:

1-Heartbreak Hill

30- Burpees

1- Heartbreak Hill

1-Lap of lunges 20% BW

Record time and if there were any scale/mods. Compare to 11.04.05

Dessert: 2 min max sit-ups, rest 2 min, Repeat

Run Test to Front Squats

Two part WOD:

1st- For Distance:

3 Min run test - followed by 3 min of rest and then repeat.

2nd- for strenth not for time lots of rest between sets:

Front Squats: 10/8/6/4/2/1

Note: For the first part of the WOD we will do two sets of the three min run test with rest in between. Record the distace run for both sets of the run. On the 2nd part lets see what you have left in your legs. Focus on form and ques given because your legs will be tired, work to your 1 RM. Post your run scores and your 1RM, record any scale/mods.

Power Cleans & Situps

Not for time:

Power Cleans-10/10/10/10/10

Sit-ups-50/40/30/20/10

This is for total tonnage, lots of rest between sets and focus on form, you only need to squat if needed. In between sets of Power Cleans perforn the Rx'd amount of sit-ups. Post total tonnage and if any scale/mods.

Dessert- 500 M row for time

20 AMRAP

For 20 Minutes complete as many rounds as possible of:

Run-1/4 mile

20-Italian Toss CF-20% BW, SM- 10%BW

15-Box Jumps CF 24/20", SM 20/14"

10-Pull-ups

Record how many rounds completed and if there were any scale/mods.

Deads to Tabata Top to Bottom

2 part WOD

1st -not for time lots of rest:

Deads-10/10/10

For total tonnage

2nd- in Tabata fashion and with static holds during the rest complete 2 rounds and 4 sets of:

20/10 push-ups

20/10 V-Sits

20/10 Jumping lunges

For this part of the WOD you will do each exercise 4 times before moving to the next. For the push-ups you work for 20 seconds and pause on the bottom of the push-up 3 inches off the ground for 10 sec. you will do three holds for each exercise and the fourth 10 sec set you will transition into the next exercise. V-sits will be held at the top trying to touch your toes and the lunge will be held at the bottom keeping your chest up and hands off the knees. You will have one min break between rounds. No scoring for this one, just move fast and work hard. Record your deadlifts total tonnage and any scale/mods.

MRI 20 Nifty Fifty

In 20 minutes complete as many reps as possible-

50-KB swings CF 24/20 SM 20/16

50-DB Push Press CF 1/4 BW SM 1/5 BW

50-BW squats

50-Sit-ups

.50-Mile run


Complete in order all 50 reps of each exercise in a chipper fashion. Once you reach the end of the .5o mile run start over from the top and continue to exercise until the clock runs out. Score will be how many reps total through out the workout, example there is a potential 250 reps possible each round- 200 through the first 4 exercises and the run each .01 miles counts as a rep. Record total reps for WOD and if any Scal/Mods.

Cleans to Run

Two stage workout:

1st-Not for time strength development, lots of rest between sets:

Cleans-5/5/5/5/5
Chin-up- Max reps per round

Cleans are for total tonnage and the chin-ups are dead-hang no kip. For the Chin-ups palms face you and full range of motion (elbows locked on bottom- chin over bar on top). You can use the assisted machine or the bands for scaling the chin-ups.

2nd- For time:

Run- 1.5 miles (lets hit the outside course) or bike 4.5 or row 3000M

Record total tonnage and total pullups for the first part of the WOD and your time for the second part. Post any scale/mod.

Dead & Dips

"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 11.06.30

Top Deck Burpee Leap

On the top deck 3 rounds for time of:

1/3 lap burpee leap

40 Sit-ups

1/3 lap burpee leap

30 alt lunges

1/3 lap burpee leap

20 prone rows CF-1/4 BW SM 1/5 BW


Record time and if any scale/mod.

Every Min On The Min

Every minute on the minute complete the following for 20 minutes:

5-DB Thrusters CF-1/3 BW SM-1/4 BW

5-KB swings CF-20/16kg SM-16/12kg

5-Pull-ups

On every min on the min complete all 15 reps for the 3 exercises. If you finish all 15 reps before the min is up, use the remainder of the time to rest. If you cannot complete all fifteen reps before the min is up that is your Rx'd rounds completed on pace, use the remaider of the time left to complete as many more rounds as possible off pace. So your score could look something like this- I completed 12 rounds on pace so my Rx'd rounds were 12, for the remainder of the time I completed 5 more rounds off pace. So my score would be 12/5.

Record any scale/mods.

Giant Farmers Walk

Warmup-

5 min light metabolic push

PVC pipe

30-Hollow Rocks

Dots

Then WOD

For time 5 rounds of:

140yrd- Farmers walk SM-1/3 BW CF-1/2 BW

10-Burpees

15-KTE's

Dessert: 10x60 yrd Hollow sprints

Note: Metal plates, KB,s and DB,s can be used as tools for your farmers walk. Record your time and weight used and if any scale/mods. compare to 11.05.31.

Dead to MMM

This is a two part workout today: First we are gonna start with a strength component and then finish with a metcon.

First-

Deadlift 3/3/3/3/3

Work for total tonnage.

Then 2nd- For time: Miracle Mile Mix

Run 1/2 mile

21 Italian Twists with 5% BW

Run 1/2 mile

15 Italian Twists

Run 1/2 mile

9 Italian Twists

CF: 10% BW on Italian Twists

Sub 1K Row or 1.5 mile bike.

Post deadlift tonnage and time of your miracle mile and if any scaling/mods. Compare miracle mile to Nov 4. or 11.01.12.

Squats, Just Squats

Not for time.

8/6/4/2/1 of Back Squats. Take your time and build in alot of rest between sets. Team up on the stands/bars and give each other feedback on form.

Here is a video on squat form.

Post your 1RM squat. Compare to 11-02-15 11.06.01.

Dessert: 10 x 40 yard sprints.

DL, PC, PP & KTE

For Time, 15/10/5 of the following two exercises:

1. Deadlift, pause, Power Clean, pause, Push Press, pause, clean rack, pause, return bar gently and under control to ground. Do not drop.

2. KTEs.

SM: 1/2 body weight on bar.

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

Dessert: Finish the core with the wheel, one lap.

Post your time, level and any scaling/mods. Compare to 12/30/10 11.02.9.

Super Burpee 50/Run 1.5

FIRST: Appetizer - do at slow pace - this is the warmup portion:

1/4 mile light treadmill jog

PVC pipe warmup to include:

20 squats, 20 bar press, 20 shoulder dislocates, 20 helicopters, 20 overhead squats

3 sets of 8 pushups, 8 frog jumps

SECOND: Main Course/WOD - For time:

Run 3/4 mile

25 Super Burpees

Run 1/2 mile

15 Super Burpees

Run 1/4 mile

10 Super Burpees

Super Burpees: Add 10% of Body Weight by grabbing 2 dumbbells - hold throughout Burpees.

(for instance, a 200# man uses a pair of 10# DBs)

Post your time and total weight used on the Main Course/WOD. Compare to10.05.12. and 10.08.03 11.04.20

1

Bad Dog Squat vs Good Dog Squat

We're sticklers for good form, and we certainly don't want you exhibiting what we call "dog squats" like this:

 On the other hand, dog squats like this are acceptable:  click here for video.

Double Tabata Run/Pushup/Situp

Chipper Double Tabata Style. This is a spin off of a Single Tabata WOD we did in Dec 2010. I decided to modify it to a Double Tabata so we have ample time to get on and off the treadmills.

5 Rounds of 40 secs on/20 sec rest for 2 sets of:

1. Treadmill run (score is lowest mph)

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

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

Rest exactly 5 mins between sets

Note: Modifications are to have 40 sec of running then 20 sec of rest. The sit-ups and pushups are to be done together back to back in a 40 sec interval with 20 sec rest after . So do 20 sec of sit-ups and without rest switch as fast as possible and complete as many push-ups as possible for the remainder of the 20 sec and then rest for 20 sec.

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

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

Post your score and if any Mods/Scal. Compare to 11-05-11.

Deads For Tons

Not for time: Strength developing day, so lots of rest.

Deadlifts- 10/10/10/10/10

Note: 2-3 Min rest between sets. Add the total tonnage lifted for all 5 sets. For each set do not drop the weight but rather lower the weight to the ground.

Dessert- 1000 meter row off.

Fran

Here she is

21/15/9 of

Thrusters

Pullups.

SM: Men @ 30K, Women @ 20K

CF: Men @ 45K, Women @ 30K

Post your time and any mods/scaling.

Compare to 11-02-22 or 11-04-25.

Dessert: Grab a foam roll or orange lacrosse ball and work on hip and back mobility.

Top Deck Triplet

Lots of squats this week, just because we can.

For time:

Lunge 2/3 lap, 21 burpees in North viewing platform, Lunge 1/3 lap, 21 OHS with DBs.

Lunge 2/3 lap, 15 burpees, lunge 1/3 lap, 15 OHS with DBs.

Lunge 2/3 lap, 9 burpees, lunge 1/3 lap, 9 OHS with DBs.

Finish with full lunge lap.

CF: 10% BW in each hand, keep the DBs in your hands for the lunges.

SM: 10% BW total, lunges are BW only.

Post time and any mods. Compare to Nov 16, 11.01.19.

That Planking Hill

MRI 20 min in teams of two:

-Heart Break Hill- 1000 M row

-Plank Hold

-10 Burpees in 45 sec if plank is broken

In teams of two you will complete max reps in 20 min of heart break hill. While one partner is running the heart break hill the other partner will be holding a plank until their partner is back from the run. If at any time the partner holding the plank drops or breaks form in the plank they have to complete 10 burpees in 45 sec. If the burpees are not complete in the 45 sec you continue for another 10 reps or until your partner is back. When the partner returns from the run you switch places and continue until time is out.

Post rounds and any scale/mods.

Clean Progression

Clean Progressions

Reps: 5,5,3,3,1 of

1. Hang Power Clean: 5/5/3/3/1

2. Hang Clean: 5/5/3/3/1

3. Power Clean: 5/5/3/3/1

4. Clean: 5/5/3/3/1

Post 1RM Clean weight (last lift). Compare to April 22 or 10.7.29.

Dessert: Eccentric Russian Curls - partner holds feet - 10 reps with slooooow lowering to pushup position. Like this.

Run, Thruster, Spider

4 rounds for time of:

1/4-Mile run

10- DB right arm thrusters CF-20% BW SM-10% BW

5- Spiderman push-ups

10- DB left arm thrusters CF-20% BW SM-10% BW

5- Spiderman push-ups

-Repeat-

Post time and weight used. Record any scale/mod.

50,40,30,20,10 Chipper Style

In a chipper fashion complete 3 rounds for time of:

50- Jumping Lunges- Single count

40-KB swings CF-20/16kg SM-16/12 kg

30-Box Jumps CF-24/20" SM-20/15"

20-Sit-ups

10-Ring dips SM- band or machine assisted

Note: Do the each round in chronological descending order. If the group is to big and equipment is limited then bounce around the exercises to keep moving. Record any scale/mod.

Wendy

For time:

3/4 mile run

9 burpees

1/2 mile run

15 burpees

1/4 mile run

21 burpees

SM group: pushups to fist height, jump sideways over 6 inch hurdle

CF group: hands off ground at bottom of pushup, clap overhead on every jump sideways over a 12 inch hurdle. Be explosive.

Post your time and level with any mods. Compare to Feb 8, Jan 3 or March 29.

Cleans & KTE

Dynamic warm-up. Here is great literature and a video with DPT Kelly Starrett talking about warming up and using mobility drills not "stretching" to get yourself into better positioning for lifting (if needed). Save the PNF(proprioceptive neuromuscular facilitation) stretching for after the WOD.

Not for time:

Cleans-5/5/5/5/5/5

KTE's- Max reps after each set of cleans

Dessert- finish with 1 mile run for time, sub 2 k row.

Note: Cleans are full squat cleans, weight must be eccentrically lowered to the ground each rep. KTE's are done consecutively each set, you can rest hanging from the bar but cannot touch the ground or box. Record weight for the last set of cleans and add up all sets of your KTE's for your score. Post any scale/mod.

Deads and Dips: 11.06.30

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 Feb 23 or  Dec 20.

Dessert: 30 Russian Hops nonstop (2 count exercise).

AMRAP 20 with KBs - 11.06.29

Kettlebells - a cannonball with a handle, the Russian answer to dumbbells. 

AMRAP 20 (As many rounds as possible in 20 mins) of:

1/4 mile run

25 Kettlebell swings 

     CF: 20K male/16K female

     SM: 16K male/12K female

25 situps.

Compare to 4/12

Angie StrongMed Style: 11.06.28

A twist on the everpopular CrossFit version of Angie.

CF level is chipper style, for time:

100 pullups

100 pushups

100 situps

100 squats (yes, a few more squats today to flush out yesterday's soreness)

SM level: sets/reps broken up ok, and age adjusted.

Total reps is 100 - (age/2).

By example, a 40 year old would do 100 - (40/2) = 80.

Post your time, level, scaling & mods.  Compare to 2/10.

Thrusters: Big Volume - 11.06.27

For time:

150 Squat Thrusts

Trick with this workout is to utilize the jumping motion - DO NOT make this a squat and a push press or you will miss the opportunity to utilize the power of what is arguably the potentially strongest and most functional group of muscles in your body - your hip extensors.

SM: use an empty bar.

Men: 20Kg Bar

Women: 15Kg Bar

CF: add 20 Kgs

Men: 40Kg

Women: 30 Kg

Post your time/scaling/mods & compare to Jan 24 or March 2.

Deads, Just Deads

Warmup: Good general treadmill/bike/rower warmup first. Full PVC Pipe warmup, then practice "Good Mornings" with empty bar - 20 reps.

Deadlifts: 7/7/5/5/3/3/1

Post 1RM. Compare to Nov 29 or Oct 7. Mar 16, Apr 26.

Dessert: 5x20 yrd sprints, 5x40 yrd sprints.

Team MRI 20 Core Blast

In teams of 4 complete max reps in 20 min of.

-Row-25o M

-"Rest"-In a plank

-Sit-ups

-Italian Toss- CF 10% BW SM 5% BW

Note: Your row will be your pace man and the rest man is just that "rest" in a plank. Once the rower is done they will go to the "rest" and the "rest" will go to situps and situps to tosses and tosses to row and repeat. You will score this in a collective effort over your sit-ups and Italian tosses. So you will have two scores as a team to add up at the end for a total score. Example: (300 sit ups + 500 tosses would = a score of 800). Everyone will work until the rower is done with the 250 M row and will not start working until the rower starts. If the rest man drops from the plank only the rower stops and the other exercises can keep on working until the row is done.

Post team score and any scale/mod.

Squat Push Swing

1. Back Squats: 10,9,8,7,6......1

2. Pushups: 20,18,16,14,12....2

3. KB Swings: 10 sets of 5 reps (20kg men, 16kg women)

Post last Squat weight.

Dessert- 2 rounds of 2 min sit-ups challenge.

Compare to 10.01.14

Ground to Overhead & Toes to Bar

For time, 21/15/9 of:

1. Ground to Overhead (Power C&J/Snatch/etc)

2. Toes to Bar (SM-KTE's)

Weight: Men = 40KG, Women = 25KG (SM-Scale weight as needed)

CF: add 21/15/9 pull-ups to the mix

Dessert: Heartbreak Hill

Post weight, time and mods/scaling.

Compare to 10.08.30 or 11.04.19

Turkish Ge Ups

urkish Get ups, not for time:

Reps: 100 minus your age and every rep counts as one (not double count).

CrossFit - Men@20K/Women @16K

SM - Men @ 12K/Women@ 8K

Post the weight you used and your reps. Compare to Jan 27 or Nov 15 March 23

Dessert 1 mile run for time.

Push Press Volume

For total tonnage not for time:

50- Push Jerks

Complete 50 Push Jerks in any amount of sets. Record total tonnage.

Dessert 100 ring rows.

Post any scale/mode. Compare to 10.06.22

Miles & a Little Angie

For time.

Run a half mile.

(100-age/2) pushups

Run a half mile

(100-age/2) pullups

Run a half mile

(100 - age/2) situps

Run a half mile

(100-age/2) air squats.

Rep count on each is (100-age/2). So Example, I am 24, So my rep count is 100-24= 76, divided by 2 is 38. Round up any decimal numbers to whole numbers. (23.5 rounded to 24) Compare to 11.03.08.

2X2 Clean, Leg Raise

5 rounds of 2 min on 2 min off:

1 min max Cleans- CF 60/40 kg SM 40/25 kg

-no rest-

1 min max leg raise bar touch (SM-no bar touch)

Note: Each round add your reps from each exercise together, score is your best round. Cleans are full squat cleans, leg raises are laying on your back with legs straight and feet together. Use the pullup bar support beams as a anchor to hold onto, raise your legs up and touch the bar with your feet measured at shoulder height up. Record and mods/scale.

Dessert- 500 m row test

Shuttle, Push Press, Burpee

5 rounds not for time: Focus on form and dropping you center of gravity when you change directions on the shuttle runs. Challenge yourself to speed after your coordination and agility start to develop.

300 yrd Shuttle run- Sprint/Shuffle/Backpedal/Shuffle/Sprint

5 rounds x 20 rep DB Push Press- (CF 25%BW)(SM 15% BW)

5 rounds x 10 Burpees

Note: After you are done performing the prescribed shuttle, perform a round of DB push press and a round of burpees. Post your weight used for the PP and if any Scale/Mod.

Deadly Pulls

Not for time - strength development day.

Two step workout.

First, 5 rounds of

5 Deadlifts, increasing weight with last round at least bodyweight or higher

15 Pullups

Second, after completing that:

Deadlifts, single set consecutive (no bar release/no rest on ground) , max reps

Pullups, single set consecutive max reps.

Record max reps of deadlifts/weight used and max reps of pullups.

Compare to 11-01-18 and 11.05.04

Elizabeth

Elizabeth is a hallmark CrossFit workout - one of "The Girls"

For time 21/15/9 of:

Cleans - full squat cleans CF 60/40kg SM 50/30kg

Ring dips - SM band assist or assist machine

Full range ring dips: thumbs touching your pects and to full lock out.

Post your time and any mods/scaling. Compare to 4/20 and 10.08.16

MRI 15

For 15 minutes in teams of 4 complete max repetitions of the following in a collective effort.

Run- parking lot lap 150 yrds

to

Rest

to

KB swings CF-20/16 SM16/12

to

KTE's

-back to the run-

Note: The runner is the pace man, so how ever long it takes the runner to finish the distance is how long you will be working or resting. Your score as a team will be your KB swings and KTE's added up at the end of the workout. So if your team had a total of 500 KB swings and 500 Italian tosses your score will be 1000. Receive complete directions at the gym. Post score and if any scale/mods.

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

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. This is a good workout for a bout of 3 or 4 people at a time with the group cheering them on - then the former workout group becomes the cheering squad, and vice versa.

Post your number of rounds completed, your level with mods/scaling and compare to Dec 7 or Feb 17.

Squats, Just Squats

Not for time.

8/6/4/2/1 of Back Squats. Take your time and build in alot of rest between sets. Team up on the stands/bars and give each other feedback on form.

Here is a video on squat form.

Post your 1RM squat. Compare to 11-02-15

Dessert is 30 ring dips in any combination of sets/reps it takes. Focus on proper dip form with chest up, good range on the dip.

Giant Farmers Walk

Warmup-

5 min light metabolic push

PVC pipe

30-Hollow Rocks

Dots

Then WOD

For time 5 rounds of:

140yrd- Farmers walk SM-1/3 BW CF-1/2 BW

10-Burpees

15-KTE's

Dessert: 10x60 yrd Hollow sprints

Note: Metal plates, KB,s and DB,s can be used as tools for your farmers walk. Record your time and weight used and if any scale/mods.

Snatch Practice

Snatch Practice. Not for time - practice your form to dial it in tighter - numbers are really secondary with this workout. Really focus of form: proper starting position, then jump with arms as straps, shrug and rack as you drop under weight with elbows pointed forward. Then just stand like the second half of a front squat. That's all - ballet with a bar.

Practice the posted Snatch Progressions first.

Then, snatch in sets of 10/8/6/4/2/1 reps. Permit recovery of several minutes between sets.

Post your 1 RM & compare to 1/13 and/or 12/8 and/or 11/2 11.02.16

Intervals FGB style

3 rounds, 5 min each round no rest in between exercises. 1 min rest after round, add up total reps for all exercises combined per round. Record best round.

1 min push-ups

no rest

1 min sit-ups

no rest

1 min box jumps

no rest

1 min push press SM-10% BW CF-20% BW

no rest

1 min KTE

Record score and post what height of box used.