Strength
Deadlift 3 3 3 3 3
Conditioning
2 RFT:
10 Snatches, 135/95
20 Calorie Bike/Row
Rest 1 min
2 RFT:
10 Clean and Jerks, 135/95
20 Calorie Bike/Row
Rest 1 min
3 RFT:
10 Thrusters, 135/95
20 Calorie Bike/Row
*Only newer bike has cal older bikes go 50 meters
No 6:30 Class this Thursday also please pay by Wednesday this week.
Monday, February 29, 2016
Sunday, February 28, 2016
Monday
3×5 Back Squat
Conditioning
5 rounds of:
12 Dumbbell Snatches – you choose the weight
9 Bench Presses – you choose the weight
6 Bar Muscle-ups
Thursday, February 25, 2016
Friday
Open 16.1Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge, 95/65
8 burpees
25-ft. overhead walking lunge, 95/65
8 chest-to-bar pull-ups
To all our athletes who signed up for the Open good luck and have some fun!
We will be running the open wod every Friday as the workout of the day.
This Saturday we will have a regular 9am class, and if you want to do your 16.1 workout you can come from 10am to 11am to do it! Monday also at 11am to 11:45am please try to get it done in the times available so we can still run are other classes! Thank you!
8 burpees
25-ft. overhead walking lunge, 95/65
8 chest-to-bar pull-ups
To all our athletes who signed up for the Open good luck and have some fun!
We will be running the open wod every Friday as the workout of the day.
This Saturday we will have a regular 9am class, and if you want to do your 16.1 workout you can come from 10am to 11am to do it! Monday also at 11am to 11:45am please try to get it done in the times available so we can still run are other classes! Thank you!
Wednesday, February 24, 2016
Tuesday, February 23, 2016
Wednesday
Snatch
3 sets of 3-Position Snatch at 70% of 1RM
Pos. 1: High Hang, “pockets”
Pos. 2: Hang, “knees”
Pos. 3: Floor
Clean and Jerk
EMOMx10:
Odd: 1 Power Clean and Jerk at 70%
Even: 18/15 Calorie Row
*do not exceed these numbers today.
Conditioning
AMRAP 6:
2 Alternating 1-arm DB Snatches (1/side), 70/50
2 10-meter shuttle runs
4 Alternating 1-arm DB Snatches (2/side), 70/50
4 10-meter shuttle runs
6 Alternating 1-arm DB Snatches (3/side), 70/50
6 10-meter shuttle runs…
Continue as high as possible in within the six minute time cap.
3 sets of 3-Position Snatch at 70% of 1RM
Pos. 1: High Hang, “pockets”
Pos. 2: Hang, “knees”
Pos. 3: Floor
Clean and Jerk
EMOMx10:
Odd: 1 Power Clean and Jerk at 70%
Even: 18/15 Calorie Row
*do not exceed these numbers today.
Conditioning
AMRAP 6:
2 Alternating 1-arm DB Snatches (1/side), 70/50
2 10-meter shuttle runs
4 Alternating 1-arm DB Snatches (2/side), 70/50
4 10-meter shuttle runs
6 Alternating 1-arm DB Snatches (3/side), 70/50
6 10-meter shuttle runs…
Continue as high as possible in within the six minute time cap.
Monday, February 22, 2016
Tuesday
Conditioning
3 RFT:
Row 500m
12 Burpees
21 Box Jumps, 24/20
Conditioning
EMOMx10:
Odd: 10 TTB
Even: 10 Thrusters, 95/65
3 RFT:
Row 500m
12 Burpees
21 Box Jumps, 24/20
Conditioning
EMOMx10:
Odd: 10 TTB
Even: 10 Thrusters, 95/65
Sunday, February 21, 2016
Monday
3×1 at 80%
5×1 at 85%
3×1 at 80%
Gymnastics Pulling
1-2-3-4-5-6-7-8-9-10 unbroken C2B Pull ups, rest as little as needed between sets
Conditioning
3 RFT:
15 Dead Lift 225/155
30 Wall Balls, 20/14
60 Double unders
Thursday, February 18, 2016
Friday
Snatch
3×2 TnG Squat Snatch
Conditioning
3 Rds:
10 C2B PU
10 Front Squats, 165/115
10 Burpees
Directly into…
21-15-9:
KBS, 2/1.5-pood
Burpees
Gymnastics Conditioning
10 sets of 2 unbroken muscle ups
3×2 TnG Squat Snatch
Conditioning
3 Rds:
10 C2B PU
10 Front Squats, 165/115
10 Burpees
Directly into…
21-15-9:
KBS, 2/1.5-pood
Burpees
Gymnastics Conditioning
10 sets of 2 unbroken muscle ups
Wednesday, February 17, 2016
Thursday
Strength
10-9-8 down to 1 each of
Bench Press
Strict pull ups.
Add weight from last week to bench. If possible add weight or do pull ups in less sets.
Conditioning
Three sets, for max reps/calories of:
3 Minutes of Assault Bike or Rowing (for Max Calories)
2 Minutes of Double Unders or D.U. Practice
1 Minute of Pull Ups or C2B or Muscle Ups
Rest 3 minutes
for a busy class alternate starting at Rower or Pull Ups
10-9-8 down to 1 each of
Bench Press
Strict pull ups.
Add weight from last week to bench. If possible add weight or do pull ups in less sets.
Conditioning
Three sets, for max reps/calories of:
3 Minutes of Assault Bike or Rowing (for Max Calories)
2 Minutes of Double Unders or D.U. Practice
1 Minute of Pull Ups or C2B or Muscle Ups
Rest 3 minutes
for a busy class alternate starting at Rower or Pull Ups
Tuesday, February 16, 2016
Wednesday
Barbell Cycling
15 Power Cleans
15 Push Jerks
12 Power Cleans
12 Push Jerks
9 Power Cleans
9 Push Jerks
Men: 155 lbs.
Women: 105 lbs.
Conditioning
Alternating OTM x 20:
Odd – 5 Deadlifts
Even – 15 Box Jumps (24/20)
Start at a moderate load, and increase each round
Gymnastics Conditioning
50 Strict Handstand Pushups for time
15 Power Cleans
15 Push Jerks
12 Power Cleans
12 Push Jerks
9 Power Cleans
9 Push Jerks
Men: 155 lbs.
Women: 105 lbs.
Conditioning
Alternating OTM x 20:
Odd – 5 Deadlifts
Even – 15 Box Jumps (24/20)
Start at a moderate load, and increase each round
Gymnastics Conditioning
50 Strict Handstand Pushups for time
Monday, February 15, 2016
Tuesday
Work up to a heavy complex of:
1 Power Clean + 1 Low Hang Squat Clean + 1 Jerk
Conditioning
AMRAP 7:
Climb as high as possible:
3 Thrusters, 95/65
3 C2B
6 Thrusters, 95/65
6 C2B
9 Thrusters, 95/65
9 CTB PU
12 Thrusters, 95/65
12 C2B…
Sunday, February 14, 2016
Monday
Back Squat
Work up to a heavy 3-rep
Snatch
10×1 at 80% of 1RM
Conditioning
A. AMRAP 4:
30 Lateral BB Burpees
AMRAP Snatches, 75/55
Rest 4:00
B. AMRAP 4:
20 Lateral BB Burpees
AMRAP Snatches, 135/95
Rest 4:00
C. AMRAP 4:
10 Lateral BB Burpees
AMRAP Snatches, 165/115
Wednesday, February 10, 2016
Thursday
Strength
Rounds of 10-9-8-7-6-5-4-3-2-1 NFT of
Bench Press
Strict Pull Ups
Conditioning
Every minute, on the minute, for 21 minutes:
Minute 1 – Kettlebell Swings x 15 reps
Minute 2 – Sit Ups x 15 reps
Minute 3 – Double-Unders x 40-50 reps
Rounds of 10-9-8-7-6-5-4-3-2-1 NFT of
Bench Press
Strict Pull Ups
Conditioning
Every minute, on the minute, for 21 minutes:
Minute 1 – Kettlebell Swings x 15 reps
Minute 2 – Sit Ups x 15 reps
Minute 3 – Double-Unders x 40-50 reps
Tuesday, February 9, 2016
Wednesday
1. Clean and Jerk Complex
10×3-Position Squat Clean + Split Jerk*, climbing
*each complex consists of 4 reps; the three position clean + 1 jerk at the end.
Pos 1: Hips
Pos 2: Just above knees
Pos 3: Floor
2. Barbell Conditioning
A. Teams of 3, Complete AMRAP 7:
50 Back Squats, 155/105
50 Back Squats, 205/145
AMRAP Back Squat in remaining time at 245/165
3 minute rest
B. Teams of 3, Complete AMRAP 7:
50 Push Press*, 135/95
50 Push Press*, 155/105
AMRAP Push Presses* in remaining time at 185/135
*Must be a Push Press, not Jerk.
3 minute rest
C. Teams of 3, Complete AMRAP 7:
50 Power Cleans, 135/95
50 Power Cleans, 155/105
AMRAP Power Cleans in remaining time at 185/135
10×3-Position Squat Clean + Split Jerk*, climbing
*each complex consists of 4 reps; the three position clean + 1 jerk at the end.
Pos 1: Hips
Pos 2: Just above knees
Pos 3: Floor
2. Barbell Conditioning
A. Teams of 3, Complete AMRAP 7:
50 Back Squats, 155/105
50 Back Squats, 205/145
AMRAP Back Squat in remaining time at 245/165
3 minute rest
B. Teams of 3, Complete AMRAP 7:
50 Push Press*, 135/95
50 Push Press*, 155/105
AMRAP Push Presses* in remaining time at 185/135
*Must be a Push Press, not Jerk.
3 minute rest
C. Teams of 3, Complete AMRAP 7:
50 Power Cleans, 135/95
50 Power Cleans, 155/105
AMRAP Power Cleans in remaining time at 185/135
Monday, February 8, 2016
Tuesday
Remember we have a 8am class now Tuesday's. Thursday's and Fridays! No more 7am on Friday's. 1. Conditioning
For time:
50 Calorie Row
40 Deads, 155/105
30 Box Jumps, 24/20
20 Front Squats, 155/105
Then...
3 Rounds of:
15 Wall Balls, 30/20
50 Double Unders
15 Wall Balls, 30/20
2 minutes rest between rounds
Sunday, February 7, 2016
Monday
Snatchwork up to a heavy 3-Position Squat Snatch
Pos 1: Hips
Pos 2: Just above knees
Pos 3: Floor
Squat
3×5 Front Squat
WOD=
“Open 13.4”
AMRAP 7min
3.6.9.12…
CJ, 135/95
TTB
Friday, February 5, 2016
Friday
Strength-
Find your 1 Max Rep Clean
WOD-AMRAP 15:
5 Power Cleans, 155/105
10 Box Jumps, 24/20″
15 Wallballs, 20/14
Please make sure all payments are in by today! Thank you!
Find your 1 Max Rep Clean
WOD-AMRAP 15:
5 Power Cleans, 155/105
10 Box Jumps, 24/20″
15 Wallballs, 20/14
Please make sure all payments are in by today! Thank you!
Wednesday, February 3, 2016
Thursday
Bench
Gymnastic skill practice
Muscle ups, handstand walks on the minute
Every 5 minutes, for 20 minutes (4 sets), complete as many reps as possible in 3 minutes of:
5 Burpee Toes to Bar
(perform a burpee, immediately followed by a toes to bar)
Run 2 Laps
Max Reps of Bar Muscle-Ups – or – Chest-to-Bar Pull-Ups – or – Pull-Ups
Rest 2 minutes, and repeat.
Gymnastic skill practice
Muscle ups, handstand walks on the minute
Every 5 minutes, for 20 minutes (4 sets), complete as many reps as possible in 3 minutes of:
5 Burpee Toes to Bar
(perform a burpee, immediately followed by a toes to bar)
Run 2 Laps
Max Reps of Bar Muscle-Ups – or – Chest-to-Bar Pull-Ups – or – Pull-Ups
Rest 2 minutes, and repeat.
Tuesday, February 2, 2016
Wednesday
Build to a heavy OHS single
Build to a heavy complex of: 1 Power Snatch + 1 Squat Snatch + 1 OHS
WOD-
ARMAP 10:
10 OHS, 95/65
10 TTB
Get signed up if you want to get your body fat tested! Mike will be here in a week from today from 3pm to 7pm. There is binder in the gym with time slots to sign up. !
Monday, February 1, 2016
Tuesday
Skills- Pick a gymnastics skill to work on for 15 min
Conditioning*
21-18-15-12-9 reps for time of:
Row for calories
Thrusters, 95/65
* Do not do Open 15.5. Do not compare your score to 15.5. We are NOT looking for a benchmark; that was what yesterday was for. Today we want THIS stimulus.
Please make sure all payments for Feb. are in by the 5th! Thank you! The Open starts Feb. 25th!!! It is for 5 weeks, and you do one WOD a week and enter your scores online. Sign up @ crossfitgames.com. There is scaled, RX and Masters divisions. It is $20.00 and make sure you sign up under Crossfit Cameron Parks Team! We encourage everyone to participate because if you are at the gym you will be doing the workouts anyways, and its fun!! See how much you have improved and compete with other people your age around the world online! Fridays, and Saturdays at the gym we will be doing the Open workouts. At least 3 of the 5 workouts we will have a potluck style and family and friends are welcome to come watch! Any other questions talk to Scott or Megan. Also in March we will be in our bigger spot right next door! :) Get ready for the big move and we will take all the help we can get!!
Conditioning*
21-18-15-12-9 reps for time of:
Row for calories
Thrusters, 95/65
* Do not do Open 15.5. Do not compare your score to 15.5. We are NOT looking for a benchmark; that was what yesterday was for. Today we want THIS stimulus.
Please make sure all payments for Feb. are in by the 5th! Thank you! The Open starts Feb. 25th!!! It is for 5 weeks, and you do one WOD a week and enter your scores online. Sign up @ crossfitgames.com. There is scaled, RX and Masters divisions. It is $20.00 and make sure you sign up under Crossfit Cameron Parks Team! We encourage everyone to participate because if you are at the gym you will be doing the workouts anyways, and its fun!! See how much you have improved and compete with other people your age around the world online! Fridays, and Saturdays at the gym we will be doing the Open workouts. At least 3 of the 5 workouts we will have a potluck style and family and friends are welcome to come watch! Any other questions talk to Scott or Megan. Also in March we will be in our bigger spot right next door! :) Get ready for the big move and we will take all the help we can get!!
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