Tuesday

“Most people think that they’re training, but they’re actually competing, If, after a training session, you’re concerned with the scores of other athletes or whether you beat your PR, you’re competing" - Ben Bergeron

Row Conditioning
3 sets of: 5x200m, :20 rest
Rest as needed between sets
 
Gymnastics Conditioning
5x15 Kipping HSPU
Rest 1:00 between sets
  
Conditioning
5RFT:
10 Power Cleans (135/95#)
10 Bar-Facing Burpees

Tuesday

A.
Every 2 minutes, for 20 minutes (10 sets) of:
Power Clean + Hang Clean (squat) + High Hang Clean (Squat)
*Sets 1-3 – 60-65%
*Sets 4-6 – 65-70%
*Sets 7-8 – 70-75%
*Sets 9-10 – 75-80%
B.
Five sets of:
Front Squat x 4-5 reps @ 41X1
(MUST move up in weight from last week by 4-6%)
Rest 3 minutes
C.
Complete as many reps as possible in 4 minutes of:
1 Hang Squat Clean
1 Chest-to-Bar Pull-Up
2 Hang Squat Cleans
2 Chest-to-Bar Pull-Ups
3 Hang Squat Cleans
3 Chest-to-Bar Pull-Ups
4 Hang Squat Cleans
4 Chest-to-Bar Pull-Ups
. . . and so on up the ladder
Men = 185 lbs, Women = 125 lbs.
Rest exactly 6 minutes, and then:
D.
Complete as many reps as possible in 4 minutes of:
1 Hang Squat Clean
1 Chest-to-Bar Pull-Up
2 Hang Squat Cleans
2 Chest-to-Bar Pull-Ups
3 Hang Squat Cleans
3 Chest-to-Bar Pull-Ups
4 Hang Squat Cleans
4 Chest-to-Bar Pull-Ups
. . . and so on up the ladder
Men = 135 lbs, Women = 95 lbs.

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Friday

A.
Take 15 minutes and build to today’s 1-RM Power Clean
B.
Every minute, on the minute, for 10 minutes:
Jerk x 1 rep
Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 95+, 95+
C.
For time:
Row 30 Calories
30 Burpees
30 Wall Ball Shots
30 Kettlebell Swings
30 Dumbbell Push Press
30 Pull-Ups
Choose loads for each movement that will make it extremely challenging to complete the reps unbroken.

Wednesday

A.

Every 90 seconds, for 15 minutes (10 sets):
Power Clean + Front Squat + Clean

Build over the course of the ten sets.

B.

Weighted Pull-Ups:
*Set 1 – x 3 reps
*Set 2 – x 2 reps
*Sets 3-6 – x 1 rep
Rest 2-3 minutes between sets, building to today’s 1-RM

C.
Three rounds for time of:
Pull-Ups x 20 reps
24/16kg Kettlebell Swings x 15 reps
400 Meter Run

Wednesday

A.
Every 90 seconds, for 15 minutes (10 sets):
Power Clean + Front Squat + Clean
Build over the course of the ten sets.
B.
Every minute, on the minute…
Back Squat
*Set 1 – 40% x 1 rep
*Set 2 – 50% x 1 rep
*Set 3 – 60% x 1 rep
*Set 4 – 70% x 1 rep
*Set 5 – 80% x 1 rep
and then….
Every 2 minutes…
*Set 6 – 85% x 1 rep
*Set 7 – 90% x 1 rep
*Set 8 – 95% x 1 rep
and then…
One set of:
85% Back Squat x Max Reps @ 20X1
(no excessive pause at the top – you get one full breath cycle, exhale, inhale, brace and descend – if you take longer than that your set is over)
Use the same weight as last week, and aim to beat last week’s result.
C.
Three rounds for time:
20 Russian Kettlebell Swings (32/24 kg)
10 Box Jumps (30″/24″)
Rest 2 minutes, and then…
For time:
Row 500 Meters
50 Burpees Over the Erg
(With a busy class we will do burpees over a bar)

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Friday

A.
Front Squat
*Set 1 – 3 reps @ 60%
*Set 2 – 3 reps @ 70%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85-90%
*Set 5 – 1 rep @ 95%
Rest 2-3 minutes between sets.
B.
Every two minutes, for 12 minutes (6 sets):
Power Clean + Hang Clean + Jerk
Build to today’s heaviest set.
C.
3 Rounds
Run 400m
20 Wall Ball
15 Box Jumps 

Wednesday

A.
Every 90 seconds, for 15 minutes (10 sets):
High Hang Clean + Power Clean + Clean
Build over the course of the ten sets.
B.
Every minute, on the minute…
Back Squat
*Set 1 – 40% x 1 rep
*Set 2 – 50% x 1 rep
*Set 3 – 60% x 1 rep
*Set 4 – 70% x 1 rep
*Set 5 – 80% x 1 rep
and then…
Every 2 minutes…
*Set 6 – 85% x 1 rep
*Set 7 – 90% x 1 rep
*Set 8 – 95% x 1 rep
and then…
One set of:
80% Back Squat x Max Reps @ 20X1
(no excessive pause at the top – you get one full breath cycle, exhale, inhale, brace and descend – if you take longer than that your set is over)
Use the same weight as last week, and aim to beat last week’s score.
C.
Every minute, on the minute, for 12 minutes:
Speed Deadlift x 3 reps @ 65%
Click the link on “Speed Deadlift” for a good example of how these should be done…work on generating as much speed and power as possible once the barbell is separated from the floor. Reset the barbell every on the floor…do not perform these touch and go.
D.
Four sets for times of:
10 Thrusters (135/95 lbs)
20 Chest-to-Bar Pull-Ups
30 Russian Kettlebell Swings (32/24 kg)
40 Double-Unders
Rest 4 minutes

Friday

A.
Three sets, not for time, of:
Muscle-Ups x 3-8 reps
Handstand Walk x 15-20 Meters
L-Sit x 30-45 seconds
B.
Perform each set for time of:
Snatch x 5 reps
Rest 2-3 minutes
*Set 1 –  60%
*Set 2 –  70%
*Set 3 –  80%
*Set 4 –  90%
C.
Six rounds for time of:
6 Power Cleans (225/155 lb.)
6 Bar Muscle-Ups
6 Handstand Push-Ups to 6″/4″ Deficit

Monday

A.
Five sets of:
Hang Power Snatch + Power Snatch + Overhead Squat
Rest as needed
B.
Three sets of:
Romanian Deadlift x 5 reps @ 3011
Rest as needed
C.
“The Chief”
Against a three-minute running clock, complete as many rounds and reps as possible of:
135/95 lb. Power Cleans x 3 reps
Push-Ups x 6 reps
Air Squats x 9 reps
Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.

Friday

A.
Front Squat
*Set 1 – 3 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 1 rep @ 90-95%
*Set 6 – 2 reps @ 90%
*Set 7 – 2 reps @ 90%
*Set 8 – 2 reps @ 90%
Rest as needed between sets
B.
Work Up to a Heavy Clean & Jerk
C
Death By Power Clean 135/95

Wednesday

A.
Three sets, not for time, of:
Double-Unders x 40-50 reps
Alternating Pistols x 10-12 reps
Ring V-Outs x 6-10 reps
B.
Five sets of:
Power Clean x 1.1.1 @ 85-90% of 1-RM
(rest 10 seconds between singles)
Rest 3 minutes
C.
On the minute, every minute, for 8 minutes, complete:
3 Deadlifts @ 75-80% of 1-RM
6 Burpees Over the Barbell
When the running clock hits 10:00, Rest exactly 2 min
At 12:00 perform in 5 min AMRAP the following…
12 Chest-to-Bar Pull-Ups
Run 1 Lap

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Wednesday

A.
Three sets, not for time, of:
Double-Unders x 30-50 unbroken reps
Pistols x 4-6 reps each leg
Ring V-Outs x 6-10 reps
B.
Four sets of:
Power Clean x 1.1.1 @ 80-85% of 1-RM
(rest 10 seconds between singles)
Rest as needed between sets
C.
Three sets of:
Clean Pull x 1.1.1 @ 105-110% of Clean
(rest 10 seconds between singles)
Rest as needed between sets
D.
On the minute, every minute, for 12 minutes:
275/185. Deadlift x 5 reps
Burpees x 5 reps
PLEASE UNDERSTAND that EMOM work is an excellent way to accumulate volume, but choose your loads with this understanding. If you have any concern about pulling 275 lbs for 60 reps in a workout, play it safe this week and see how you feel for future efforts.

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Wednesday

A.
Four sets of:
Power Clean x 2.2.2 @ 70-75% of 1-RM Clean
(rest 10 seconds between doubles)
Rest as needed between sets
B.
Four sets of:
Clean Pull x 1.1.1.1 @ 105-110%
(rest 10 seconds between singles)
Rest as needed between sets
C.
Complete as many reps and rounds as possible in 6 minutes of:
275/185 lb Deadlift x 6 reps
30″/24″ Box Jumps x 6 reps
Chest-to-Bar Pull-Ups x 6 reps
(use Games standards on the box jumps – open hip at top with feet on the box)
Rest exactly 4 minutes, and then…
D.
Complete as many rounds and reps as possible in 6 minutes of:
10 GHD Sit-Ups
10 Walking Lunges with 55/35 lbs per hand

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Friday

Workout 14.4
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups
Post reps completed to comments and/or register and submit your results as part of the 2014 Reebok CrossFit Games Open.
Top male and female scores will receive $2,014.

Enlarge image
For complete workout standards, video and scorecard click here.

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Watch Archived Live Footage of Josh Bridges vs. Scott Panchik on Workout 14.4

Monday

Troy smashing out some deads. What a fun weekend, everyone did great on 14.3

A.
Two sets for quality, not time, of:
Strict Handstand Push-Ups x Max Reps Or Handstand Practice
Plank x 60 seconds each side
B
Every minute, on the minute, for 10 minutes: (work from the ground)
Strict Shoulder Press x 1 rep
Build over the course of the 10 minutes so that by minute 8 you are at 90% of your 1-RM.
C.
Pick up immediately after your 10th minute of shoulder press at that weight with…
Every minute, on the minute, for 10 minutes:
Push Press x 1 rep
Build over the course of the 10 minutes to today’s heaviest single.
D.
Four sets for times:
Run 400m or Row 500 Meters
95/65 lb Shoulder to Overhead x 25 reps
Rest 3 minutes

Monday

a
 Adam and Deanna and Megan all competing this weekend. It was Adam's second competition and Deanna's 1st in Lodi at Another Level Crossfit. They both did really well, and we had a good group of people from the gym supporting them! Adam placed 24th out of 70 guys, and Deanna placed 23rd out of 66 girls, which is awesome! On Sunday Megan did the Moxie Maddness Competition at the San Jose Convention Center. She had 3 different long workouts between 12-20 min each. Lots of heavy squats, and burpee's.  She also did really well placing 18th out of 49 girls! It was a long, fun weekend of Crossfit!

A.
Every minute, on the minute, for 8 minutes:
Front Squat x 3 reps @ 80-85%
B.
Six sets of:
Power Clean + Clean
Rest as needed
C.
Every minute, on the minute, for 6 minutes:
5 Power Cleans (185/125 lbs)
10 Chest-to-Bar Pull-Ups
Goal is to race through sets as quickly as possible, then rest the remainder fo the minute. Note times to completion in each of the 6 sets.
D.
For time:
60 Box Step-Ups (24″/20″) with Front-Racked Barbell (115/75 lbs)

Monday

No 5am today!!

Every minute, on the minute, for 8 minutes:
Front Squat x 3 reps @ 75-80%
B.
Five sets of:
Clean x 1.1.1
(rest 10 seconds between singles)
Rest as needed
Build over the course of the five sets to today’s heavy triple.
C.
Three sets of:
175/120 lb Power Cleans x Max Unbroken Reps
Rest 2 minutes
155/105 lb Power Cleans x Max Unbroken Reps
Rest 2 minutes
135/95 lb Power Cleans x Max Unbroken Reps
A set terminates at any point that the barbell is rested in the front rack for more than one full breath (exhale & inhale) or rests on the ground for anything more than a touch-n-go repetition.
D.
For time:
Row 1000 Meters
50 Chest-to-Bar Pull-Ups
30 Thrusters (95/65 lbs)

Monday

Normal Schedule today!

 A.
Every two minutes, for 10 minutes (5 sets):
Front Squat x 1 rep @ 90-95%
B.
Every two minutes, for 12 minutes (6 sets):
Clean + Front Squat x 1 rep @ 90-95%
C.
Four sets of:
Touch-n-Go Power Cleans x 5 reps
Rest 2 minutes
Increase load each set, working to the heaviest 6-rep set possible.
D.
Three sets for times of:
135/95 Squat Clean x 10 reps
Chest-to-Bar Pull-Ups x 20 reps
Rest 2 minutes

Monday

Patrick's B Day Cake for his 50th. Check out the top

Strength  

A. 
EMOM, for 8 minutes:

Front Squat x 2 reps @ 75-80%
B.  
5 sets of 3-Position Clean
(high hang, mid-thigh, 2″ below the knee)
C.  
Four sets for max reps of:
30 seconds of Power Cleans @ 60% of 1-RM Clean
Rest 90 seconds
Note the weight used and the reps achieved.

W.O.D.
3 Rounds
5 Back Squats @ 80%
15 Chest-to-Bar Pull-Ups

 

Wednesday

Strength
Bench Press 5 5 5 5 5

W.O.D.
4 Rounds for individual times of
500m Row
9 Power Cleans (155/105)
30 Double Unders  (60 S.U.)
Rest as needed in between rounds. Post time for each.

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