Monday

Schedule this week
Monday - Normal
Tuesday no 6am, no 6:30 p.m.
Wednesday 10 am only
Thursday - Closed

Luke
For time:
Run 400 meters
155-lb. clean and jerks, 15 reps
Run 400 meters
30 toes-to-bars
Run 400 meters
45 wall-ball shots, 20-lb. ball
Run 400 meters
1.5-pood kettlebell swings, 45 reps
Run 400 meters
30 ring dips
Run 400 meters
155-lb. weighted lunges, 15 steps
Run 400 meters

Marine Staff Sgt. Leon H. Lucas Jr. died Aug. 1, 2011, in Helmand Province, Afghanistan, of injuries sustained from an enemy grenade attack in the upper Gereshk Valley. The 32-year-old, of Wilson, North Carolina, was assigned to the 3rd Battalion, 4th Marine Regiment, Twentynine Palms, California, and served during Operation Enduring Freedom. Lucas is survived by his wife, Mary; and children, Tyson, Zachary and Quentin.

Friday

Schedule today is 10am, 4:30 & 5:30 p.m
A.
Three sets of:
Back Squat x 10 reps @ 70%

B.
In teams of two, alternating rounds, complete as many rounds and reps a possible in 4 minutes of:
4 Power Cleans (135/95 lbs)
4 Burpees Over the Barbell
Rest 2 minutes
In teams of two, alternating every 5 reps, complete as many reps a possible in 4 minutes of:
Burpee Pull-Ups
Rest 2 minutes
In teams of two, alternating rounds, complete as many rounds and reps a possible in 4 minutes of:
6 Wall Ball Shots
6 Burpees

Wednesday

5 and 9 a.m. only today

“12 Days of Christmas”
1 Lap (Run or Row 200 Meters)
2 Snatches (135/95 lbs)
3 Thrusters
4 Hang Cleans
5 Burpees
6 Chest to bar pull ups
7 Toes to Bar
8 Kettlebell Swings (70/53)
9 Box Jumps (30″/24″)
10 Handstand Push-Ups
11 Ground to Overhead
12 Font Rack Lunges

Tuesday

Try to increase load from last week
A.
DeadLift
Sets of 
5 4 3 2 1
B.
Bench Press:
Set 1 – x 3 reps
Set 2 – x 2 reps
Set 3 – x 1 rep
Set 4 – x 3 reps
Set 5 – x 2 reps
Set 6 – x 1 rep
Rest 2 minutes between sets
C.
5 rounds for time of:
50 double-unders
35 Sit Ups
185-lb. overhead walk, 20 yards

Monday

A.
Front Squats
4x4
B.
21 Power Snatch, 95/65
21 Burpees
21 Pull-Ups
15 OHS, 95/65
15 Burpees
15 Pull-Ups
9 Squat Snatch, 95/65
9 Burpees
9 Pull-Ups

Holiday Schedule:
Monday & Tuesday - normal hours
Wednesday 24th -5am, 9am classes only
Thursday 25th- Closed
Friday 26th- 10am, 4:30pm, 5:30pm only
Sat- 26th 9am class

Merry Christmas! 

Friday

A.
E2MOM for 6 sets
2 Pausing “Rock Bottom” Front Squats, 95/65 – hold each rep for :30 seconds
B.
EMOM for 6 sets
1 Split Jerk, try to increase weight each set
Then 2-4 more singles at 90%+
C.
Complete as many rounds and reps as possible in 17 minutes of:
10 Pull-Ups
20 Back Squats (75/50 lbs)
30 Sit Ups

Thursday

 A.
3×10 unbroken Wall Balls, – rest as needed between sets
3×25 unbroken Wall Balls, – rest as needed between sets
 If you cant get 25 treat as max effort sets
B.
5 sets of 3 Tall Cleans – Start standing at full extension without dipping, drop under the bar quickly and receive in a front squat.
C.
Alternate rounds with a partner to complete 10 rounds each
15 K.B. Swings (70/53)
Run 1 Lap

Wednesday

A.
DeadLift
Sets of 
5 4 3 2 1
B.
Bench Press:
Set 1 – x 3 reps
Set 2 – x 2 reps
Set 3 – x 1 rep
Set 4 – x 3 reps
Set 5 – x 2 reps
Set 6 – x 1 rep
Rest 2 minutes between sets
C.
Complete as many rounds and reps as possible in 7 minutes of:
7 Toes to Bar
14 Hand-Release Push-Ups
21 Double-Unders

Tuesday

A.
Three sets, not for time, of:
Double-Unders x 40-50 reps
Handstand Walks x 10 Meters
Box Jumps x 5 Reps 30/24
B.
“Double Time”
Teams of 2, with a running clock. 1 Athlete works at a time.
AMRAP 2: Squat Cleans (135/95)
AMRAP 2: Push Jerks (135/95)
AMRAP 3: Squat Cleans (135/95)
AMRAP 3: Push Jerks (135/95)
AMRAP 4: Squat Cleans (135/95)
AMRAP 4: Push Jerks (135/95)
C.
8 Rounds each alternating tabata
Push Ups
Sit Ups

Monday

A.
EMOMx7: 1 Rep at 90%
B.
3×5 Back Squat
Should be trying to get as heavy as possible for a set of 5
C.
3 rounds
Run 400m or Row 500m
12 Burpees
21 Box Jumps

Friday

A.
Six sets of:
Front Squat x 1 rep
Rest as needed
Loads per set by % of your 1-RM CLEAN – 75, 85, 90, 95, 95+, 95+
B.
EMOM, for 10 minutes:
Split Jerk x 1 rep
Add each set
C.
AMRAP 10:
15 Wall Ball, 20/14
12 Box Jump, 24/20
9 CTB PU

Thursday

A.
Row 500m
50 Squats
30 Strict Pull Ups
B.
Hit a couple warm up sets first. Each set should be challenging.
Dead Lift
10-8-6-4-2 
C.
Bench Press
10-8-6-4-2
D.
3 Rounds
75 Double unders
25 GHD Sit Ups  (30 Abmat Sit ups)
20 1-arm DB Snatch, 70/50 (10/side)

Zen and the Art of Double Unders

 

Wednesday

A.
2 ROUNDS:
10 Narrow Push Ups

10 Lateral Push Ups

10 Wide Push Ups

10 Push Ups
Keg Stretch or Partner OVH Stretch
Couch Stretch
B.

Work up to a heavy Front Squat
C.
Work up to a heavy Over Head Squat
D.
21-15-9-15-21
Power Cleans, 135/95
Push ups
40 DU After each round

Tuesday

A.
Every 2 minutes, for 8 minutes (4 sets):
High Hang Snatch + Hang Snatch
Loading per set:
*Sets 1-2 – 70% with a 2-3 second pause in receiving position after the full snatch
*Sets 3-4 – 75% with a 2-3 second pause in receiving position after the full snatch
and then…
B.
Snatch x 1 rep
5 singles working towards today's max
C.
Every minute, on the minute, for 8 minutes:
Strict Shoulder Press x 1 rep
Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95,
Then rest two minutes before starting…
Every 2 minutes, for 6 minutes (3 sets) of:
Strict Shoulder Press x 1 rep @ 101-105%
D.
1. Teams of 2 (1 athlete works at a time)
2 rounds:
50 Wall Balls (20/14)
50 Sumo Dead Lift High Pull (75/55)
50 Box Jumps Overs (24/20)
50 Burpees
50 Calorie Row
Rest 1:00 Between Rounds

Monday

A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
followed by…
Every 3 minutes, for 6 minutes (2 sets):
Back Squat x 1 rep @ 101+%
B.
Five sets of:
2 Jerk Dips + Jerk
(Perform two controlled dips as if you were going to jerk, then on the third dip, jerk the bar overhead.)
Rest as needed
C.
Every 3 minutes, for 24 minutes (8 sets):
Row 250/200 Meters Note times for every set. The expectation is that you will be giving 100% for every set.
* If more than 6 in a class rotate as soon as rower is available. 

Friday

A.
Every two minutes, for 16 minutes (8 sets):
Front Squat + Jerk
Build over the course of the 8 sets to today’s heavy.
B.
Every two minutes, for 16 minutes (8 sets):
Push Press x 1 rep
Build over the course of the 8 sets to today’s 1-RM.
C.
Complete as many rounds and reps as possible in 7 minutes of:
40 Kettlebell Swings (53/35)
30 Push Press (75/45 lbs)
20 Burpees
D.
Optional Finisher – For time:
500 Meter Row

Thursday

Happy Birthday Lindsay!!
We are going to order Sweat Shirts Soon!! Pre-Pay if possible or at least let us know which one you want and size so we get enough!!!
 A.
Four sets of:
Bench Press x 5 reps
B.
Five sets of:
Deadlift x 3 reps
C. AMRAP 20 of: 100 Double unders (200 singles) 50 Air Squats 40 Burpees 
30 Sit Ups
20 TTB
10 Strict HSPU 
5 Muscle ups / 
Strict C2B/ Ring Row with feet on a box 

Wednesday

A.
Every 90 seconds, for 15 minutes (10 sets):
Clean + Front Squat @ 90% of your 1-RM Clean
B.
Five sets of:
Deadlift x 3 reps
C.
Every three minutes, for 24 minutes (8 sets) of:
30 Double-Unders
15 Wall Ball Shots (30/20 lbs)
10 H.R. Push Ups
5 Dumbbell Step Ups each leg (55/35 lbs)
Scale reps to finish less that 3 min

Tuesday

A.
Three sets, not for time, of:
50 Double Unders
Alternating Pistols x 6-10 reps
Bottom’s Up Kettlebell Walk x 100′ each arm
B.
Every 2 minutes, for 10 minutes (5 sets):
High Hang Snatch + Hang Snatch + Snatch
Loading per set:
*Sets 1-2 – 70% with a 2-3 second pause in receiving position after the full snatch
*Sets 3-4 – 75% with a 2-3 second pause in receiving position after the full snatch
*Sets 5 - 80%
and then…
Every 2 minutes, for 6 minutes (3 sets):
Snatch x 1 rep
Loading per set:
*Set 1 – 85%
*Set 2 – 85-90%
*Set 3 – 90-95%
C.
Five sets of:
Unsupported Seated Strict Press x 3 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes
Goal is to perform 5% more than last week.
D.
Three rounds for time of:
10 Ground to Overhead (135/95 lbs)
400 Meter Run

Monday

Old picture and a day late  but Happy Birthday Adam!!
A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
followed by…
One set of:
Back Squat x Max Unbroken Reps @ 90%
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)
B.
Five sets of:
3 Jerk Dips + Jerk
(Perform three controlled dips as if you were going to jerk, then on the fourth dip, Jerk the bar overhead.)
Rest as needed
C.
Complete rounds of 15, 12 and 9 reps for time of:
135/95 lb Thrusters
Chest 2 Bar Pull Ups

11 Reasons Dehydration Is Making You Sick And Fat

One Class today only at 10am-  "We will be doing the Wod 12 days of Thankfulness"

Wednesday

4:30 Only this evening
Come Friday at 10 for a “12 Days of Thankfulness” Wod
A.
Every 2 minutes, for 16 minutes (8 sets) of:
Deadlift
*Set 1 – 8 reps @ 55%
*Set 2 – 6 reps @ 65%
*Set 3 – 4 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 1 rep @ 101%
*Set 8 – 1 rep @ 101-105%
B.
Complete as many rounds and reps as possible in 15 minutes of:
Ground to Overhead x 10 reps (135/95 lbs)
Run 1 Lap
Burpee Pull-Ups x 10 reps
Run 1 Lap

Tuesday

A.
Three sets, not for time, of:
Handstand Walk x 10-15 meters
Alternating Pistols with 16/24 kg KB x 10 reps
L-Sit from Ring Support x 30 seconds
B.
Every 60 seconds, for 6 sets:
Muscle Snatch x 1 rep
(build over the 6 sets to something heavy for today)
and then…
Every 90 seconds for 8 sets:
High Hang Snatch + Hang Snatch + Snatch
Loading per set:
*Sets 1-2 – 70% with a 2-3 second pause in receiving position after the full snatch
*Sets 3-4 – 75% with a 2-3 second pause in receiving position after the full snatch
*Sets 5-6 – 80%
*Sets 7-8 – 85%
C.
Five sets of:
Unsupported Seated Strict Press x 4 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes
Goal is to perform 5% more than last week.
D.
Three sets for max reps of:
60 seconds Wall Ball
60 seconds Rest
60 seconds Push-Ups
60 seconds Rest
60 seconds Box Jump Overs
60 seconds Rest

Monday

Monday and Tuesday normal class times!!!! 
Wednesday normal morning classes, and 4:30pm at night only.
Thursday- Closed Thanksgiving Day.
Friday -10am class only!!! 
And Saturday 9am! Have a great week!!

A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
followed by…
One set of:
Back Squat x Max Unbroken Reps @ 87%
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)
B.
Six sets of:
Jerk with Pause x 2 reps
(Dip and hold for 2 seconds at the bottom of the dip, then drive.)
Rest as needed
Increase by 5% on last weeks results.
C.
"Helen"
Three rounds for time:
Run 400 meters
21 K.B. Swings (53/35)
12 Pull-ups

Friday

A.
Three sets not for time of:
Row Sprint Start to 150 Meters
L- Pull-Ups x 5-7 reps
Kettlebell Clean and Press x 5-7 reps each arm
B.
Every two minutes, for 12 minutes (6 sets):
Front Squat + Jerk @ 92-95%
C.
Complete as many rounds and reps as possible in 7 minutes of:
30 Box Jumps (24/20″)
20 Wall Ball Shots
10 Toes to Bar

Thursday

A.
Bench Press
Set 1 – 8 reps @ 55%
*Set 2 – 6 reps @ 65%
*Set 3 – 4 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 92%
*Set 6 – 3 reps @ 70%
*Set 7 – 3 reps @ 70%
*Set 8 – 3 reps @ 70%

B.
For time:
5 Shoulder to Overhead (165/115 lbs)
10 Power Cleans (165/115 lbs)
15 Burpees Over the Barbell
800 Meter Run
15 Burpees Over the Barbell
10 Power Cleans
5 Shoulder to Overhead
C.
50 Toes 2 Bar for time

Wednesday

A.
Every 2 minutes, for 10 minutes (5 sets):
Clean + Front Squat + Jerk @ 85% of your 1-RM C&J
B.
Every 2 minutes, for 10 minutes (5 sets) of:
Deadlift
*Set 1 – 8 reps @ 55%
*Set 2 – 6 reps @ 65%
*Set 3 – 4 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 92%
C.
Every 2 minutes, for 6 minutes (3 sets):
Deadlift x 3 reps @ 70%
 D.
Three sets of:
Against a 3-minute running clock, complete:
500 Meter Row
Dumbbell Ground to Overhead x max reps
Rest 2 minutes between sets

Tuesday

A.
Three sets, not for time, of:
Handstand Walk x 10-15 meters
L-Sit x 15.15.15
(hold for 15 seconds, rest for 5, repeat until you’ve accumulated 45 seconds of hold)
Unbroken Double-Unders x 40-50 reps
(no more than two attempts per set)
B.
Every 90 seconds, for 12 minutes (8 sets):
Hang Snatch + Snatch
Loading per set:
*Sets 1-2 – 75% with a 2-3 second pause in receiving position after the full snatch
*Sets 3-4 – 80% with a 2-3 second pause in receiving position after the full snatch
*Sets 5-6 – 85%
*Sets 7-8 – 90%
C.
Five sets of:
Unsupported Seated Strict Press x 5 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes
Goal is to perform 5% more than last time (November 4th.)
D.
Complete rounds of 21, 15 and 9 reps for time of:
Kettlebell Swings (32/24 kg)
Push-Ups
Pull-Ups

Monday

A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
followed by…
One set of:
Back Squat x Max Unbroken Reps @ 85%
(athletes are allowed only one full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)
B.
Six sets of:
Split Jerk with Pause x 3-4 reps
(Dip and hold for 2 seconds at the bottom of the dip, then drive.)
Rest as needed
Increase from last weeks results.
C.
Complete as many rounds and reps as possible in 4 minutes of:
4 Hang Squat Cleans (185/125 lbs)
4 Muscle-Ups
Rest 4 minutes, and then…
Complete as many rounds and reps as possible in 4 minutes of:
8 Ground to Overhead (135/95 lbs)
8 Chest-to-Bar Pull-Ups

*Scale 8 Dips instead of Muscle Ups

Saturday

Three sets for max reps of:
60 seconds Row for Calories
60 seconds Dumbbell Push Press
60 seconds Box Jump Overs
60 seconds Squats
60 seconds Sit Ups
Rest 3 minutes


Today 6 of our athletes will be competing in a partner competition at V3 CrossFit in Fair Oaks.  The comp starts at 9am goes until about 4. A group of us will be out there cheering them on! Come join after the 9am class if you would like ! Good Luck to Matt & Jordon, Brendon and Charles, and Marta & Eylana ! Tomorrow will be a fun day for all of them!

Friday

Come out and support our athletes Saturday at V3 Crossfit
A.
2 Rounds
30 Double Unders
10 Chin Ups
10 Ring Dips
30-60 Second crow hold
B.
20 Min On The Min
Odd Clean & Jerk 1.1.
Even 10 Burpees
C.
In teams of 2 or 3, alternate rounds to complete 10 sets each of:
3 Ground to Overhead 135/95
3 Burpee Pull-Ups

Thursday

A.
4 Rounds
Row 200m for time
Chose one to work on for 1 Min
Handstand Hold 
Handstand Shoulder Touches
Handstand Walk
B.
Four sets of:
Halting Front Squats x 6-8 reps @ 32X1
Rest 2-3 minutes
B.
Complete as many rounds and reps as possible in 7 minutes of:
5 Handstand Push-Ups
10 Sit-Ups
15 Squats

Wednesday

A.
Three sets, not for time, of:
Chest to Bar Pull-Ups x 5-10 reps
Alternating Pistols x 6-10 reps
Kettlebell Windmills x 3-5 reps each arm
B.
Deadlift
3 x 5 x 85%
C.
Three rounds for time of:
40/20 Push-Ups
30 Double-Unders
400 Meter Run

Tuesday

Today we will have 5,6,7 and 10 morning classes and 4:30 only in the evening. 
A.
Every 90 seconds, for 12 minutes (8 sets):
Hang Snatch x 1 rep
Loading per set:
*Sets 1-2 – 75% with a 2-3 second pause in receiving position
*Sets 3-4 – 80% with a 2-3 second pause in receiving position
*Sets 5-6 – 85%
*Sets 7-8 – 90%
 B.
Three Wise Men Tribute Workout
“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatches (Elite = 185/125 lbs; RX = 135/95 lbs)
10 Burpees Over the Barbell
Rest 2 minutes, and then…
“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans (Elite = 185/125 lbs; RX = 135/95 lbs)
20 Pull-Ups
Rest 2 minutes, and then…
“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs (Elite & RX = 24”/20”)
30 Wall Ball Shots (Elite & RX = 20/14 lbs)
C.
Four sets of:
Seated Overhead Dumbbell Press x 6-8 reps @ 2011
Rest as needed
Chinese Planks x 60 seconds
Rest as needed
————————————————
Today is Veteran’s Day! Please do more than just complete the Three Wise Men Tribute workout…please also honor America’s veterans and help us raise funds to improve veterans’ services by signing up and making a donation – no matter how small – to the Three Wise Men Tribute! Just click here to contribute!

Midline in the overhead position - [video]

Monday

No 6 am today! Limited Class schedule on Tuesday. Will post.
A.
3 Rounds
5-10 Strict Pull Up + Straight Leg Toes to Bar
3 Wall Climb
10 Jumping Lunge
B.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
followed by…
One set of:
Back Squat x Max Unbroken Reps @ 80%
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)
C.
Six sets of:
Jerk with Pause x 3-4 reps
(Dip and hold for 2 seconds at the bottom of the dip, then drive.)
Rest as needed
D.
For time:
10 Thrusters (135/95 lbs)
5 Muscle-Ups
8 Thrusters
4 Muscle-Ups
6 Thrusters
3 Muscle-Ups
4 Thrusters
2 Muscle-Ups
2 Thrusters
1 Muscle-Up
*2 Pull Ups and 2 dips per Muscle Up

Friday

A.
2 Rounds
8 -12 False Grip Kip (forward and back) or hang (build up to 60 sec)
Handstand Walk or hold up to 60 sec
8-12 GHD Sit Ups
B.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
(all percentages should go off of your most recent tested 1-RM…not a weight that you think you could have hit for a 1-RM)
followed by…
C.
Every 2 minutes, for 10 minutes (5 sets) of:
Split Jerk x 3 reps @ 65-75%
Focus here is on PERFECT mechanics. Pause in the receiving position and check that you are perfectly balanced and your feet are where you want them to be before recovering.
D.
Against a 10-minute running clock, complete:
1000 Meter Row
—-
As many rounds and reps as possible of:
30 Double-Unders
20 Wall Ball Shots
10 Ring Dips

3 years at Quest ct.

Sat is coming up soon, we would like everyone that can come out and hang out or compete. For now I know we will open at 9 and if you are competing be ready to go by 9:30. We will do food pot luck style but I'm not going to bring the bbq this time. If you want to bring something to share great,  if not no big deal. We plan on getting our crock pot going. If you think you might want to do this but aren't sure, please talk to us about it, it will be fun!

Thursday

A.
2 Rounds
10 Heavy K.B. Swings
12 Burpee Pull Ups
15 Superman
B.
Every 2 minutes, for 10 minutes (5 sets) of:
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 80%
*Set 5 – 2 reps @ 90%
C.
In teams of two, alternate sets to complete four each of:
Barbell Complex x 4 reps
400 Meter Run
Barbell Complex =
3 Hang Power Cleans
2 Alternating Reverse Lunge Steps
1 Shoulder to Overhead
(Suggested weights are 135/95 lbs)
 
Camille Leblanc-Bazinet, Amanda at 135 lb. - [video]

Wednesday

A.
2 Rounds
30 Double Unders
3 Skin the Cat
10 High Box Jumps
20 Hollow Rocks
B.
Five sets of:
3 Position Snatch
Rest 2 minutes
C.
Every 2 minutes, for 14 minutes (7 sets):
Clean + Front Squat + Jerk @ 80-85% of your 1-RM Clean & Jerk
D.
Complete as many rounds and reps as possible in 7 minutes of:
7 Overhead Squats
7 Lateral Jumps Over Barbell
7 Toes to Bar

Tuesday

Good Job to all of our runners over the weekend. Lindsay, Janice, and Donna did the Merrel Down and Dirty Mud Run. Cammi, Matt and Megan did the Apple Hill Harvest Run.

A.
3 Rounds
10 False Grip Ring Chin Ups
45-60 of Ring Support
10 GHD Sit Ups
B.
Five sets of:
Bench Press x 2 reps 90%ish
Rest 2-3 minutes
C.
Five sets of:
Unsupported Seated Strict Press x 5-6 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes
Go as heavy as you can with the goal of achieving all 6 reps. If you only get 5 reps, stay at that weight. If you get 6 reps, you MUST go up. Don’t let this portion take you more than 15 minutes total.
D.
In teams of two, alternate to complete 5 sets each of:
20 Kettlebell Swings (24/32 kg)
20 Hand-Release Push-Ups

Monday

This Sat we will have a fun competition to celebrate 3 years at our current location. If you are interested in competing please let us know by Thursday night at the latest. We plan on making the work outs doable for everyone that is interested yet challenging enough for our athletes who are interested in doing other competitions to get gain experience. We will open up at 9 as usual and plan on getting in at least 3 work outs for each competitor, we will be finished depending on the amount of competitors but it should be early afternoon.

A.
2 min double or triple under practice
3 Rounds
10 Ring Push Ups
10 Paralette pass throughs
20 Superman
B.
In six sets or less, build to a 1RM Front Squat
C.
By yourself or with a partner
As many rounds and reps as possible in 20 minutes of:
20 Thrusters (135/95)
20 Pull-ups
20 Burpees

Friday

A.
3 Rounds
10 Ring Rows (Feet on Box)
10 Tuck Ups
3 Wall Climbs
B.
Every two minutes, for 16 minutes (8 sets):
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 2 reps @ 90%
*Set 8 – 1 rep @ 90%
C.
Partners alternate whole rounds for time and complete four rounds each of:
Row 250 Meters
Kettlebell or Dumbbell Single-Arm Push Press x 5 reps each arm
Goblet Squats x 10 reps
Run 1 Lap

Thursday

 A.
2 Rounds 
60 Sec Handstand Hold
30 Sec L sit hold
60 Sec Squat Sit Hold
10-12 GHD Sit Ups
B.
Bench Press
4 Sets of 1 @ 90%
C.
In teams of two, partners alternate whole rounds and complete as many rounds and reps as possible in 12 minutes of:
135/95 lbs Power Cleans x 5 reps
Hand-release Push-Ups x 10 reps
*If doing without a partner add a lap run in between each round. 

Wednesday

A.
Every 90 seconds, for 15 minutes (10 sets):
Jerk
*Sets 1-2 – 3 reps @ 60%
*Sets 3-4 – 2 reps @ 70%
*Sets 5-6 – 2 reps @ 80%
*Sets 7-8 – 1 rep @ 90-95%
*Sets 9-10 – 1 rep @ 101-105%
B.
Every 2 minutes, for 10 minutes (5 sets) of:
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 80%
*Set 5 – 2 reps @ 85%
C.
Three sets for max reps of:
Pull-Ups x 60 seconds
Rest 30 seconds
95/65 lbs Thrusters x 60 seconds
Rest 30 seconds
Double Unders x 60 seconds
Rest 60 seconds

Tuesday

No 6:30 tonight

A.
50 Double Unders
3 rounds
90 sec plank
60 sec squat sit
20 sec hang at bottom of a dip
B.
Front Squat
*Set 1 – 3 reps @ 85-90%
*Set 2 – 2 reps @ 90-95%
*Set 3 – 1 rep @ 95-102%
*Set 4 – 3 reps @ 90-95%
*Set 5 – 2 reps @ 95-102%
*Set 6 – 1 rep @ 105+%
Rest 2 minutes between sets
C.
Every 90 sec, for 15 minutes (10 sets) of:
(squat) Clean x 1 rep
*Sets 1-2 – 70-75%
*Sets 3-4 – 75-80%
*Sets 5-6 – 80-85%
*Sets 7-8 – 85-90%
*Sets 9-10 – 90-95%
C.
Every 3 minutes, for 18 minutes (6 sets):
Run 2 Laps
10 Box Jump-Overs (30″/24″)
1 Clean (Power or Full)
Scoring – Your total score is the sum of your heaviest successful cleans performed within each of the 3-minute increments (e.g., 255 + 265 + 275 + 275 + 265 + 265 + 0 (FAIL) + 255 = 1855). You may take multiple attempts within the 3-minute increment, but only the heaviest successful attempt will count.

Monday

A.
Push Up x 15
Strict Chin Up x 10
High Box Jump x 5
B.
Four sets of:
Power Clean x 1.1.1.1
(rest 10 seconds between singles)
Rest 2 minutes
Weighted Pull-ups x 2-3 reps @ 21X0
Rest 2 minutes
C.
Every minute, on the minute, for 8 minutes:
Strict Shoulder Press x 1 rep
Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95,
Then rest two minutes before starting…
Every 2 minutes, for 6 minutes (3 sets) of:
Strict Shoulder Press x 1 rep @ 101-105%
D.
Three rounds for time of:
24″/20″ Box Jumps x 20 reps
Burpees x 15 reps

Friday

A.
Four sets of:
Overhead Squat x 2 reps
Rest 2-3 minutes between sets
B.
Every 90 sec, for 15 minutes (10 sets):
Split Jerk
*Sets 1-2 – 3 reps @ 60%
*Sets 3-4 – 2 reps @ 70%
*Sets 5-6 – 2 reps @ 80%
*Sets 7-8 – 1 rep @ 85-90%
*Sets 9-10 – 1 rep @ 90-95%
C.

WOD
5rds
20 Wall ball
15 Box jump 24″
30 Double unders
10 Push-ups - See more at: http://crossfitcsa.com/#sthash.X9j16Hfr.dpuf

WOD
5rds
20 Wall ball
15 Box jump 24″
30 Double unders
10 Push-ups - See more at: http://crossfitcsa.com/#sthash.X9j16Hfr.dpuf

WOD
5rds
20 Wall ball
15 Box jump 24″
30 Double unders
10 Push-ups - See more at: http://crossfitcsa.com/#sthash.X9j16Hfr.dpuf

WOD
5rds
20 Wall ball
15 Box jump 24″
30 Double unders
10 Push-ups - See more at: http://crossfitcsa.com/#sthash.X9j16Hfr.dpuC.

2 Rounds
400m Run
60 Double-Unders
30 Kettlebell Swings (32/24 kg)
15 Toes to Bar
10 Handstand Push Ups
5 Bar Muscle-Ups

Thursday

A.

4 Rounds

8-10 strict HSPU (small deficit for RX+)

8-10 strict toes to bar 

B.

Bench Press

4 sets of 3 @ 80%

C.
Five sets of:
Against a two-minute running clock, complete:
Hang Cleans x 3 reps
Shoulder to Overhead x 6 reps
Front Squats x 9 reps
Burpees x Max Reps
Rest 2 minutes between sets. Recommended Loads – 135/95 lbs.

What French Kids Eat For School Lunch Puts American Lunches To Shame

Wednesday

A.
3 Rounds
40-60 Double Unders
6-12 Band Pops
8-12 Ghd Sit Ups
12 Front Squats (45/35)
B.
Every 90 seconds, for 15 minutes (10 sets) of:
Hang Squat Clean x 1 rep
*Sets 1-3 – 70-75%
*Sets 4-6 – 75-80%
*Sets 7-8 – 80-85%
*Sets 9-10 – 85-90%
C.
Every 2 minutes, for 12 minutes (6 sets) of:
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Sets 4-6 – 2 reps @ 80%
D.
5 Rounds
5 Deadlift*
5 Chest to Bar Pull-Ups
Run 1 Lap
*load with 60-70%

Tuesday

A.
5x5 deficit HSPU, 12" or more
3x10 L-hold to standing press (off parallettes)
5 max-effort floor slides in pushed out hollow position (use frisbee to slide)
B.
Four sets of:
Push Press x 3-5 reps
Rest 90 seconds
Weighted Supinated-Grip Pull-Ups x 3-5 reps @ 2110
Rest 90 seconds
C
Push Jerk x 4 sets of 3
Split Jerk 4 sets of 1
D.
For time:
Wall Ball Shots x 10 reps
Ring Dip x 1 rep
Wall Ball Shots x 9 reps
Ring Dips x 2 reps
Wall Ball Shots x 8 reps
Ring Dips x 3 reps
…
Wall Ball Shots x 1 rep
Ring Dips x 10 reps

Monday

A.
3 Rounds
4 strict HSPU *rx+ = do them freestanding!
6 strict knees to elbows (get knees to elbows, not armpit)
80ft handstand walk
B.
Every two minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
C.
Every two minutes, for 6 minutes (3 sets):
Back Squat x 5 reps @ 85%
D.
Complete rounds of 9, 7 and 5 reps for time of:
Muscle-Ups  (Scale 9, 7,5 each C2B & Dips)
Cleans (225/155 lbs)
(power or full cleans are fine)

Friday

A.
Back Squat
60% x 4, 70% x 4, 80% x 4 x  2
B..
Five sets of:
Snatch x 1.1.1
(rest 5-7 seconds between singles)
Rest 2 minutes
C.
Every 2 minutes, for 16 minutes (8 sets):
Front Squat + Jerk
*Sets 1-2 – 70-75%
*Sets 3-4 – 80-85%
*Sets 5-6 – 90-95%
*Sets 7-8 – 95+%
D.
Four rounds for time of:
115/75 lb. Hang Power Snatch x 10 reps
24″/20″ Box Jumps x 15 reps

Thursday

Ben Smith, Team Series Event 12.

A.
3 rounds for quality
5 to 50ft of handstand walk
10 strict toes to bar
10 plate walks - wall or freestanding
B.
Bench Press
4 sets of 5 @ 80%
C
Four sets of:
Dumbbell Shoulder Press x 4-6 reps @ 2011
Rest 60-90 seconds
Farmer’s Carry  to mailbox and back
Rest 60-90 seconds
D.
Complete as many rounds and reps as possible in 4 minutes of:
115/75 lb. Push Press x 10 reps
Pull-ups x 10 reps
Rest 4 minutes, and then . . .
Complete as many rounds and reps as possible in 4 minutes of:
32/24 kg Kettlebell Swings x 10 reps
Hand-Release Push-Ups x 10 reps

Wednesday

A.
Double-Unders x 40-50 reps
Three sets, not for time, of:
Pistols x 3-5 reps each leg
Rope Climb x 1-2 ascents
B.
Every 90 seconds, for 15 minutes (10 sets):
Split Jerk
*Sets 1-2 – 3 reps @ 60%
*Sets 3-4 – 2 reps @ 70%
*Sets 5-6 – 2 reps @ 80%
*Sets 7-8 – 1 rep @ 85-90%
*Sets 9-10 – 1 rep @ 90-95%
C.
Every 2 minutes, for 10 minutes (5 sets) of:
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 80%
*Set 5 – 2 reps @ 90%
D.
In teams of two, partners alternate whole rounds to complete three each of:
25 Wall Ball Shots
400 Meter Run

How to Perform a Proper Front Squat

If you want better abs, time to front squat.
If you want a better clean, time to front squat.
If you want better strength & flexibility, time to front squat.

Tuesday

A.
4 rounds - 30 seconds or so at each station
Plate walks - back to wall
GHD situps
Handstand shoulder taps
Max Set of Pull Ups
B.
Every 2 minutes, for 20 minutes (10 sets) of:
Hang Clean + Clean   (Full Squat on both)
*Sets 1-3 – 65-70%
*Sets 4-6 – 70-75%
*Sets 7-8 – 75-80%
*Sets 9-10 – 80-85%
C.
Front Squat
(no prescribed tempo this week)
*Set 1 – 4 reps @ 75-80%
*Set 2 – 3 reps @ 80-85%
*Set 3 – 2 reps @ 85-90%
*Set 4 – 4 reps @ 80-85%
*Set 5 – 3 reps @ 85-90%
*Set 6 – 2 reps @ 90-95%
*Set 7 – 6 reps @ 75-80%
Rest 2 minutes between sets
D.
Complete as many rounds and reps as possible in 10 minutes of:
155/105 lb. Power Clean x 10 reps
Burpees x 10 reps
 
Bar path in the shoulder press with Denise Thomas - [video]