Thursday

Strength
Bench Press
Work up to today's 1rm

Conditioning
Emom 10 min
3 Hang Clean
3 Shoulder 2 Overhead
3 Overhead Squats

Emom 10 Min
3 Box Jumps 30/24
10 Push Ups
10 Sit Ups

1st Work Out of the Super Bowl Shootout has been posted here

Friday

 
Strength
EMOMx10: 1 Back Squat, across

Conditioning 
Complete as many rounds and reps as possible in 5 minutes of:
20 Double-Unders
10 Air Squats
Rest 1 minute
Complete as many rounds and reps as possible in 5 minutes of:
5 Burpees
10 Box Jumps (24″/20″)
Rest 1 minute
Complete as many rounds and reps as possible in 5 minutes of:
10 Push Ups
15  K.B Swings

Please pay today for October if you haven't already and you pay monthly!!

Thursday

Strength
Work up to a max 2 rep Clean & Jerk

Conditioning 
50 Deadlifts 135lb/95lb
40 Sit Ups
30 Push Ups
20 Hang Cleans 135lb/95b
800m Run
20 Shoulder to Ovh 135lb/95lb
30 Wall Balls 20lb/14lb
40 Toes 2 Bar
50 Double Unders


Reminder please make October payments by Saturday Oct 3rd. Also Thursday mornings we have a 8am class now! 

Thursday

Rogue Fitness Team Red - Event 3 from Invictus Athlete on Vimeo.
A.
Deadlift
5 sets of 3 @ 75%
B.
Three sets of:
Dumbbell Walking Lunge x 20 steps
Rest 60 seconds
C.
Complete as many rounds and reps as possible in 5 minutes of:
Double-Unders x 20 reps
Squats x 10 reps
Rest 1 minute
Complete as many rounds and reps as possible in 5 minutes of:
Man-Makers x 5 reps
Box Jumps x 10 reps
Rest 1 minute
Complete as many rounds and reps as possible in 5 minutes of:
Toes to Bar x 5 reps
Push-Ups x 10 reps

Monday

A.
Every 2 minutes and 30 seconds, for 20 minutes (8 sets):
Back Squat
*Set 1 – 6 reps @ 60% of 1-RM
*Set 2 – 4 reps @ 70%
*Set 3 – 2 reps @ 80%
B.
Bench Press
Set 1: x 3 reps
Set 2: x 2 reps
Set 3: x 1 rep
Set 4: x 1 rep
Rest 2-3 minutes between sets
C.
Four rounds for max reps of:
60 seconds Row for Calories
60 seconds Push-Ups
60 seconds Strict Pull-Ups
60 seconds of Rest

Thursday

 A.
Bench Press
* Set 1 – 5 reps @ 75%
* Set 2 – 5 reps @ 80%
* Set 3 – 4 reps @ 85%
* Set 4 – 3 reps @ 90%
* Set 5 – 2 reps @ 95%
B.
Your Choice of
Every minute, on the minute, for 12 minutes:
Speed Deadlift x 4 reps @ same load used last week
or Deadlift
3 3 3 3 3
C.
Rounds of 50-40-30-20-10 of
Double Unders
Push Ups
Sit Ups

Row technique correction with Ben Bergeron - [video]

Thursday

We will be Lap swimming again today at Cameron Park CSD @ 2:30

A.
Bench Press
* Set 1 – 5 reps @ 50%
* Set 2 – 5 reps @ 60%
* Set 3 – 5 reps @ 70%
* Set 4 – 3 reps @ 85-90%
* Set 5 – 3 reps @ 85-90%
* Set 6 – 3 reps @ 85-90%
* Set 7 – 3 reps @ 85-90%
* Set 8 – 10 reps @ 55-65%
Rest 2 minutes between sets.
B.
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 time on the floor…do not perform these touch and go.
C.
1 Min Amrap
Burpees
1 Min rest
2 Min Amrap
3 Burpees
5 Air Squats
1 Min Rest
3 Min Amrap
3 Burpees
5 Air Squats
7 Push Ups
1 Min Rest
4 Min Amrap
3 Burpees
5 Air Squats
7 Push Ups
9 Toes 2 Bar
1 Min Rest
5 Min Amrap
3 Burpees
5 Air Squats
7 Push Ups
9 Toes 2 Bar
11 Double Unders (22 S.U.)

The Barber and the Barbell - CrossFit Journal video [ipod] [mov] [HD mov]

To Squeeze or Not To Squeeze?

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.

Tuesday

A.
Three sets, not for time, of:
15′ Rope Climbs x 4 reps
Muscle-Ups x 4-8 unbroken reps
L-Sit x 45 seconds
B.
5 Sets of Max Body Weight Bench Press
2 min Rest
C
21-5-9  Deadlift 225/155
Run 400m and 25 Push Ups after each round

How Food Companies Court Nutrition Educators With Junk Food

Monday

A.
Three sets, not for time, of:
Russian Leg Lifts  or strict toes 2 bar x 6-8 reps
Double-Unders x 30-50 unbroken reps
Turkish Get-Up x 2-3 reps each arm
B.
Six sets of:
Power Snatch from Mid-Thigh x 4-5 reps
(straps are ok if you have them)
Rest as needed
C.
Back Squat @ 30X0
*Set 1 – 5 reps @ 60% of 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 2 reps @ 90%
*Set 7 – 7 reps @ 75%
*Set 8 – 7 reps @ 75%
*Set 9 – 7 reps @ 75%
*Set 10 – 7 reps @ 75%
Rest exactly 2 minutes between sets.
(Use the SAME WEIGHTS as you used last week – goal should be to hit all reps on all rounds.)
D
4 sets for times of:
Thrusters x 10 reps (115/75)
Sit-Ups x 10 reps
Push-Ups x 10 reps
Rest 2 minutes

6 Exercises for Maximum Mobility

Monday

A.
Three sets, not for time, of:
Double-Unders x 30 reps
Pistols x 3-5 reps each leg
L-Pull-Ups x 5-8 reps @ 2110
B.
Six sets of:
Power Snatch from Mid-Thigh x 2.2.2
(rest 10-15 seconds between doubles)
Rest as needed
C.
Back Squat @ 30X0
*Set 1 – 5 reps @ 60% of 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 2 reps @ 90%
*Set 7 – 7 reps @ 75%
*Set 8 – 7 reps @ 75%
*Set 9 – 7 reps @ 75%
*Set 10 – 7 reps @ 75%
Rest exactly 2 minutes between sets.
D.
Run 400m
20 OVH Plate Lunges (45/25)
then 5 rounds of
7 T2B
7 Push Ups
the 20 OVH Plate Lunges
Run 400m

Wednesday

Billy getting through the 185b deads on 14.3

A
Quickly work up to a Heavy or Max Strict Press
B
2 Minutes of Rowing (calories)
Rest 60 seconds
Complete as many rounds and reps as possible in 2 minutes of:
Wall Ball Shots x 10 reps
Burpees x 10 reps
Rest 60 seconds
Complete as many rounds and reps as possible in 2 minutes of:
Pull-Ups x 10 reps
Push-Ups x 10 reps
Rest 60 seconds
Complete as many rounds and reps as possible in 2 minutes of:
Box Jumps x 10 reps
Sit-Ups x 10 reps
Rest 60 seconds
Rotate through the circuit three times for max reps/cals completed at each station. (35minutes)



The Hook Grip with Stephane Rochet - video [ipod] [mov] [HD mov]

Thursday

 Thanks to everyone that came out to support our athletes last Saturday

A
Make up Front Squats from Monday or Deadlifts from yesterday.
Find your Max Press
Work on your Biggest Weakness
B
EMOM for 20min
Even 35 Double Unders
Odd 7 Toes 2 Bar & 10 Push Ups

 Sub 3 Minutes with Zach Forrest - video [ipod] [mov] [HD mov]

Friday

 Scott, Jeff, and Ryan working hard while on vacation. haha

Strength
Split Jerk find max
Skill
Practice Rope Climbs & Handstand Walks

W.O.D.
"Cindy"
20 Min Amrap
5 Pull Ups
10 Push Ups
15 Squats

Wednesday

Enlarge Image

"Plane pull competition... The goal was to move the jet 10 feet in the shortest amount of time."
- Jesse Peppers, Middle East.

 Strength
Bench Press 5 5 5 5 5
3 Sets of Pull Ups for Max Reps

W.O.D.
"The Chief"
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.

 "Amputee gymnast is back on mat, cancer-free" with Kate Foster, The Today Show.

World's strongest men stunned by female farmer in China

Wendesday

Strength
Jerk Behind the Neck (hold split for 3 sec) 3 3 3 3 3 @75%
Back Squat 2 2 2 2 2 @75-80%

W.O.D.
5 Rounds
3 Squat Clean @ 75%
10 Pull Ups
12 Push Ups

Cool Down
Clean Pull 3 3@90% 3 3 3@95%

The CrossFit Games on ESPN continue tomorrow, Wednesday, October 16th, at 8 p.m. ET / 5 p.m. PT.

Wednesday

 Two CrossFit athletes and an elite weightlifter take on a weightlifting complex. 

Guess who lifts the most.  Nate Schrader: http://www.youtube.com/watch?v=gkjbjgnU2IA&feature=em-subs_digest

Strength

EMOM for 12 min 3 Sumo deadlifts (225#/155#) 3 Box Jumps (30″/24″) 6 push ups W.O.D.  10 All Out Sprints 250m on the Rower or parking lot Sprint. Your Choice, Rest as needed  An Unforgiving Breakdown of how much Sugar America Consumes

An Unforgiving Breakdown of How Much Sugar America Consumes
Read more at http://foodbeast.com/2013/10/01/an-unforgiving-breakdown-of-how-much-sugar-america-consumes/#S1l8e8E1faVXILA4.99

An Unforgiving Breakdown of How Much Sugar America Consumes
Read more at http://foodbeast.com/2013/10/01/an-unforgiving-breakdown-of-how-much-sugar-america-consumes/#S1l8e8E1faVXILA4.99

Monday

Strength
Back Squat  8@70%X3   2@80% 2@90% 1@95%
Split Jerk 3 3 1 1

 W.O.D.

10 Min AMRAP: 10 Weighted Step Ups 20" (115/75) 10 Push-ups 10 Push Press

"Elbow Position for the Jerk" with Kendrick Farris and Cara Heads Slaughter - video [ipod] [mov] [HD mov]

 "Too Fit 2 Quit" - video [ipod] [mov] [720 HD] [1080 HD]

Monday

Strength
Work on Squat Clean Find Max

W.O.D.
“The Lion”  20 Min Time Cap
1 Clean & Jerk (155/105)
1 round of Cindy
2 Clean & Jerk
1 round of Cindy
3 Clean & Jerk
1 round of Cindy
4 Clean & Jerk
1 round of Cindy
5 Clean & Jerk
1 round of Cindy
6 Clean & Jerk
1 round of Cindy
7 Clean & Jerk
1 round of Cindy
8 Clean & Jerk
1 round of Cindy
9 Clean & Jerk
1 round of Cindy
10 Clean & Jerk
1 round of Cindy

Thursday

Strength
Front Squat 3 3 3 3 3
Bench 5x5 Try to use the same weight on each set. Rest 60-90 sec max

W.O.D.
5 Rounds
6 Deadlift  (225/155)(Adv use 275/185)
12 Push Ups
40 Double Unders (120 Singles)