Monday, February 29, 2016

Tuesday March 1st 2016

10 min AMRAP
20 Push press @ 95lb/65lb
20 Box jump overs @ 24/20
+
rest 10 min
+
20 min @ 75%/moderate:
2 min Rowing
1:30 min AirBike
1:30 min Step Down Box Jumps @ 24"

Sunday, February 28, 2016

Monday February29th 2016

Option 1:
A. Power Snatch. Above knee Hang Snatch. OHS, 1.1.1 -- build to tough set 
B. Power Clean. Above knee Hang Power Clean; 1.2 EMOM x 6 minutes (all moderate effort)
C. Front Squat; 2 reps x 4 sets rest 2-3m -- all tough but not max
+
For Time:
50 Toes to bar for time
+
20 Min Z1 Airbike 

 
Option 2:Retest open WOD 16.1

Saturday, February 27, 2016

Saturday February 27th 2016

**CAP ALL EMOM MOVEMENTS @ :30-:35*
EMOM x 15 mins @ high effort:
1st - 15 Wall Balls @ 20lbs to 10 ft/14lb to 9ft
2nd - 10 Hang Power Clean @ 115lbs/75lb
3rd - 10 Bar Facing Burpees
+
5 min rest
+
EMOM x 15 mins @ high effort:
1st - 4 Ring Muscle-ups
2nd - 8 Thrusters @ 115lbs/75lbs
3rd - 12 Box Jump Overs @ 24/20”
+
5 min rest
+
10 min Row @moderate pace

Tuesday, February 23, 2016

Wednesday February 24th 2016

4 touch n go Deadlifts every 60 sec x  8 mins -- look to use 75%RM or above
+
3 sets:
2 min Rowing @ 75%
10 Hang Squat Snatch @ 105lbs/70lbs
2 min b/t sets
+
3 sets:
2 min Airbike @ 75%
10 T&G power clean and overhead @ 125lbs/85lb
2 min b/t sets
+
rest 10 min
+
3 sets @ high effort:
30 Box Jump Overs @ 24"/20"
5 Ring Muscle-ups
5 CTB
5 Ring Dips
2 min b/t sets
+
21,15,9 for time:
Toes to Bar
Rowing Cals

Monday, February 22, 2016

Tuesday February 23rd 2016

10 min - Game pace effort
50 DU's
2 Thrusters @ 115lbs/75lb
50 DU's
4 Thrusters @ 115lbs/75lb
50 DU's
6 Thrusters @ 115lbs/75lb
Etc.
10 min rest
15 sets:
30 sec Rowing @ 85-90%
30 sec Rowing @ 50%
--15 min rest
15 min @ low effort
10 cal Assault
5 R Leg Pistols
15-20ft Unbroken HS Walk
5 L Leg Pistols
20 sec Hollow Body Hold

Sunday, February 21, 2016

Monday February 22nd 2016

A. Snatch. Hang Snatch. OHS, 1.1.1- build to a tough set
B. Clean; 8-10 singles @80% taking 1 rep every :90-2 min

C. Back Squat, 2-2-2-2 rest 2-3m ( should all be above 80% of max)
+
For Completion @Z1
10 Min Run
10 Min Row
10 Minute AD

Thursday, February 18, 2016

Saturday February 20th 2015

CF open WOD 12.3
18 min AMRAP:
15 Box jumps @ 24'/20
12 Push press 115lb/75lb
9 Toes to bar
*Check CrossFit Games website for standards*

Friday February 19th 2016

Friday
AM training
A. Power Clean and Push Jerk, work to a single - go touch n go off the shoulder to OH
B. Power Clean and Push Jerk Cluster, 1.1.1 x 3 sets, 2 min - use 80% highest from A 
C. Squat Snatch. OHS, 1.1 per min x 10 mins - moderate weight -- approx 75%RM
D. 6 x 250m Row @ 97%, 4-5 min b/t sets

PM -
30 min @ Low effort
10/10 Alternating Shoulder touching while holding Freestanding Handstand 
2 Ring Muscle ups
30 sec L Side Bridge
30 sec R Side Bridge
300m Row

Tuesday, February 16, 2016

Wedneday February 17th 2016

A. T&G Deadlift, 2 tough reps every :60 x 10 sets (try to figure out a moderately tough weight and stay with it

2 sets @ high effort: 
2 min Light Airbike
15 T&G Power Snatch 75lb/55lb
2 min rest 
+
2 sets @ high effort 
2 min Light Row 
15 Hang Power Clean to overhead @ 95lb/65lb
2 min rest 

2 sets @ high effort:
20 burpees to 6" touch
20 chest to bar
2 min b/t sets
+
2 sets @ high effort:
20 Russian KBS @ 32kg/24kg
20 Ring Dips
2 min b/t sets

Monday, February 15, 2016

Tuesday February 16th 2016

10 min - full effort:
3 Ring Muscle-ups
9 OHS @ 135lbs/95lb
12 Box Jump Overs @ 24"/20"
10 min rest
10 sets:
30 sec Airbike @ 85-90%
30 sec Airbike @ 50%
-- 10 min rest
15 min @ 70%/LOW effort w/ skills
10 cal Rowing
2/arm TGU @ 24kg/16kg
20 ft HS Walk
10 Alternating Pistols (scale appropriately if unable to sustain effective form)

Monday February 15th 2016

A. Power Snatch Cluster, 1.1.1 - work to a tough set within about 6-7 sets (take :10 rest b/t clusters)
B. Squat Clean and Push Jerk, 2 reps per min x 15 mins -Start @ about 55% of 1RM & build up to about 70% by last set
C.  Every 3 minutes complete as many reps of the following x 5 sets @ Sub Maximal yet High Effort:
:20 CTB 
:30 Thrusters @ 95lb/65lb 
:20 Burpee Over Barbell 

Friday, February 12, 2016

Saturday February 13th 2016


4 min @ 85-90%/high effort:
12 Deadlift @ 155lbs/105lb
9 Hang Power Clean @ 155lbs/105lb
6 S2OH @ 155lbs/105lbs
 --4 min rest
8 min @ 85-90%/high effort:
2 Ring Muscle-ups
4 HSPU
8 KBS @ 32kg/24kg
8 min rest
12 min @ 85-90%/high effort:
5 HSPU
10 Alternating Pistols
15 Pull-ups

Thursday, February 11, 2016

Friday February 12th 2016

A. Squat Snatch, build to solid single 
B. EMOM x 10 mins:
1st - 2 touch n go Squat Snatch @ about 75-ish% of best squat snatch (repeatable but challenging) 
2nd - 1 Power Clean + 1 Thruster @ if you know your best thruster go for about 85%* -- if not go for about 75% of clean. Preferred % will be relative to thruster 
C. 20 minute AMRAP: 
10 cal row 
4 Deadlifts - 135lb/95lb 
3 Hang Power Clean - 135lb/95lb 
2 Fron Squat - 135lb/95lb
1 shoulder to overhead - 135lb/95lb 
*Michael fitzgerald of Canada West Region got 18 rds + 15 reps .. Nasty

Tuesday, February 9, 2016

Wedneday February 10th 2016

A. Push press, 1 rep every :70 x 10 sets -- work to tough single
B.EMOM x 12 sets: 
1 deadlift every minute -- build to tough set
C. 4 sets:
Bench Press @ 30X0, AMRAP (-1) @ Body weight -- Scale if first set is less than 10 reps (70% BW for female)
Deadlift, 8-12 T&G reps @ 66% of tough single from B
rest :90 b/t sets
+
rest 5min
+
For time:
21-15-9
Hang Power Clean 95lb/65lb
Ring Dips

Monday, February 8, 2016

Tuesday Febrary 9th 2016

21,18,15,12,9,6,3 for time:
Thrusters @ 65lbs/45lb
Pull-ups
+
rest 10 min
+

3 rounds for time:

100 DU's
90 sec unbroken Front Bridge


Sunday, February 7, 2016

Monday February 8th 2016

A. Power Snatch . Above knee hang Squat Snatch, 1.1 -- work to max
B. Front Squat, build to tough single

C. Front Squat, 1 reps @ 93% of part B x 4 sets rest 2- 3 min b.t sets  D. Deficit Strict HSPU, find 3rm --- if unable to add deficit then find 3rm standing strict press + For time: 
50 Strict HSPU 

Friday, February 5, 2016

Saturday February 5th 2016

4 min @ 85-90%/high effort:
10 DL @ 185lbs/135lb
10 Lateral Barbell Burpees
4 min rest
8 min @ 85-90%/high effort:
20 Shoulder to Overhead @ 75lbs/55lb
15 Toes to Bar
10 Box Jump Overs @ 30"/24"
8 min rest
12 min @ 85-90%/high effort:
20 Alternating Pistols
30 Hang Power Clean @ 95lbs/65lbs

Thursday, February 4, 2016

Friday February 5th 2016


A. OHS, AMRAP x 3 sets, 3 min - 1st set @ 82%RM, 2nd set @ 75%, 3rd set @ 68%RM
B. 5 unbroken touch n go Power Snatch @ 75% of best Power Snatch x 5 sets for time
C. For time:
15 Bar Facing Burpees
30 Squat Clean @ 135lbs/95lb
15 Bar Facing Burpees

Tuesday, February 2, 2016

Wednesday February 3rd 2016

A. Push press, 3-2-3-2-3-2 rest 2-3 min b/t sets
B. EMOM x 14 minutes:
1st min: Deadlift @ 30X1, 1 reps @ approx 90%RM
2nd min: Standing Strict Press @ 30X1,1 rep @ approx 90%RM
C. 10 min EMOM
1st min: 6-8 TOUGH bench press
2nd min: 6-8 Tough T&G Deadlift
+
rest 5min
+
EMOM x 10 minutes: 
1st min:30 Max Hang Power Cleans @ 115lb/75lb
2nd min: :30 Strict Ring Dips @ 20X0, AMRAP -- Use assistance if less than 8 reps

Monday, February 1, 2016

Tuesday February 2nd 2016

AM - Training
4 sets @ high effort/85-90%:
4 Toes to Bar + 3 Pull-up + 2 Chest to Bar + 1 Bar Muscle-up + 1 Strict Pronated Chest to Bar
2 min Step Down Box Jumps @ 24"
3 min b/t sets
*Perform all reps without coming off bar
+
5 rounds for time:
2 Rope Climb to 15ft - use legs
50 DU's

PM -Training
4 sets @ high effort/85-90%:
6-9 Strict HSPU + 6-9 Kipping HSPU - no deficit
2 min Shuttle Running
3 min b/t sets
+
5 rounds for time:
10 Ring Dips
10 cal AirBike
*If unable to do 2 workout sessions then do:
2-3 sets of (AM + Metcon ) 
+
REST 10 min 
+
2-3 Sets of (PM +  Metcon)