Thursday

Strength or Skill
Make-up from anything you missed this week.

Bench-8- 5-5-3-3-2-2

 Complete as many rounds and reps as possible in 10 minutes of:
10 Toes to Bar
10 Kettlebell Swings (24/16 kg)
10 Wall Ball Shots (20/12 lbs)


Thursdays are our Rest/Active Recovery Days at our gym. It is a good time to do cardio such as rowing, running, and light activities. Also a good day to make up whatever you missed at the start of the week, and work on your mobility! 

Check out Taylar at the Mud Run on Sunday climbing over the high walls!

Wednesday

1. Snatch
A. OHS, quickly work up to a heavy single
B. Snatch Balance, quickly work up to a heavy single
C. Hang Squat Snatch, quickly work up to a heavy single

Conditioning
Against a 2-minute running clock, complete:
Row 300 Meters
95/65 lb Power Snatch x Max reps
Rest 2 minutes between sets, and complete a total of four sets.

Tuesday

EMOMx10:
Odd: 3 Squat Clean and Jerks – you choose the weight
Even: 12 Sit Ups

Conditioning
5 RFT
7 DL, 275/185
30 Air Squats
7 Strict HSPU

Monday

Hope everyone had a fun Halloween Weekend! Time to work off all that candy!!!

1. Squats
work up to a heavy set of 5 Back Squats

WOD- 
 “Open Test”
AMRAP 20:
50 WB
50 DU
40 Box Jumps (24/20)
40 TTB
30 CTB
30 Burpees
20 Power Cleans (145/100)
20 Jerks (145/100)
10 Power Snatch (145/100)
10 Muscle-Ups

Thursday

Strength
Hang Power Clean
Rest 2-3 min in between sets. Work up to your 2rm
 Bench Press 5 5 5 3 3


Conditioning
Three sets for times of:
400m Run
20 Kettlebell Swings
10 Burpees
Rest 3 minutes in between each round

Why I Do CrossFit by Jason Khalipa

Wednesday

Strength-

1.Push Press: 
work up to a heavy 3 rep

2.Push Jerk:
Work up to a heavy 2 rep

3.Split Jerk:
work up to a heavy 1 rep

4.Front Squat:
Work up to a heavy 3 rep

Wod-
10min AMRAP:
5 T2B
10 Push-ups  
15 Air Squats 

Tuesday

 Strength- Work up to a heavy Deadlift


 Gymnastics Work- Scale as needed with band or Jumping Pull-Ups
18-15-12-9-6-3 for time of: unbroken C2B Pull-ups.

Conditioning
3 Rounds: (workout courtesy of Pat Sherwood)
5 Ring MU/or Bar
10 Squat Cleans (135/95)
20 Box Jumps (24/20)

Monday

Clean Jerk, Heavy
A. 3×2 Power Clean, Work on keeping your feet under you. Drop from the top. Unlimited rest between sets.
B. Work up to a complex of: 1 Squat Clean + 1 Front Squat + 1 Split Jerk
Squat
2×10 Back Squat

Conditioning
“The Ghost”
6 Rounds for max reps of:
1 minute Row for Calories
1 minute of Burpees
1 minute of Double Unders
1 minute Rest
Record scores for all 18 sets

Thursday

Skill Practice -
Strict T2B (5 sets of 5)

Strength-
Bench Press 5-5-3-3-2-2
in between sets work on strict pull-ups or weighted pull-ups

Conditioining
Complete as many rounds and reps as possible in 7 minutes of:
Run 1 Lap
10 HSPU
Rest 5 minutes
Complete as many rounds and reps as possible in 7 minutes of:
40 Double-Unders
15 Toes 2 Bar
Rest 5 minutes
Complete as many rounds and reps as possible in 7 minutes of:
20 Box Jumps (24″/20″)
10/5 Ring Dips

Wednesday

Warm up/ Gymnastics
EMOMx10: 10 Burpee Box Jumps, 24/20

Strength-
Every 2 minutes for 20 minutes (10 rounds) complete:
1 Power Clean + 1 Squat Clean + 1 Front Squat

WOD-
AMRAP 15 min
10 Power Cleans, 135/95
20 Wall Balls, 20/14
30 Double unders or 90 Single under's

Wishing Taylar, Clare and Ian a Happy Birthday this week! 

Monday

Snatch
1 heavy Snatch, not above 90%
2×2 Snatch Push Press at 1RM Snatch weight
3×3 Snatch Pull at 110% of 1RM Snatch

Conditioning
"Air Force" 
For Time:
20 Thrusters, 95/65
20 Sumo Deadlift High Pulls, 95/65
20 Jerks, 95/65
20 OHS, 95/65
20 Front Squats, 95/65

 The athlete must perform 4 burpees every minute on the minute until completion.
This includes beginning the workout with 4 burpees. If you are in the middle of a
rep when your coach yells burpees you may finish the rep. Peace be with you.


Gymnastic Pull Conditioning
15-12-9-6-3 unbroken C2B Pull ups for time – if you come off the bar before completing the prescribed reps, redo that set.

Friday

Squat
EMOMx10: 1 Back Squat, across

Conditioning
15 AMRAP of:
3 Power Cleans, 165/115
3 Front Squats, 165/115
3 Jerks, 165/115


Rowing
15 Minute Row

Thursday

Bench Press
10 min to work up to and hit 3-5 singles at 85% or more

Conditioning
Every 10 minutes, for 30 minutes (3 sets), perform the following for times:
2 of the following  in any order
500 Meter Row
400 Meter Run
100 Double Unders
75 cal on Airdyne
and
40/30 Push-Ups

Wednesday

Snatch
every 90 seconds for 10 sets
1 Power Snatch + 1 Squat Snatch + 1 OHS

Conditioning
25 Power Snatches, 95/65
25 C2B Pull ups
25 Overhead Squats, 95/65
25 C2B
25 Thrusters, 95/65
25 C2B

Row
5x300m Row, 1 minute rest or rotate with a partner

                                                                                                        

Tuesday

Strength
10 Min to work up to a Heavy Push Press

10 Min to work up to a Heavy Dead Lift

Conditioning  

3 Rounds
Row 500 Meters/ Run 400m
12 DL (225/185)
21 Box Jump Overs (24/20)

Act as if what you do makes a difference. It does.

 - William James

Monday

Clean and Jerk
Build to a heavy single

3×10 BackSquats

 Half - "Glen”
15 Clean and Jerks (135/95)
Run 800m
5 Rope Climbs
Run 800m
50 Burpees

Or...
Full Version of the Hero Wod is:
30 Clean and Jerks (135/95)
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees

Thursday

A
Every 2 minutes, for 20 minutes (5 sets) of:
Station 1 – Front-Racked Alternating Reverse Lunges x 8-10 reps each leg @ 20X1
Station 2 – 10-20 Push Ups
B
Four rounds for time of:
10 Toes to Bar
15 Box Jumps
20 Wall Ball Shots












                                                                                  Miss Everyone at the GYM!!- Megan & Scott

Wednesday

Barbell Conditioning
 In teams of 3, complete:
A. In 7 mins complete the following Strict Presses:
50 reps at 95/65
50 reps at 115/755
AMRAP at 135/95
rest 3 minutes
B. In 7 mins complete the following Back Squats:
50 reps at 165/115
50 reps at 205/135
AMRAP at 225/150
rest 3 minutes
C. In 7 mins complete the following Power Cleans:
50 reps at 135/95
50 reps at 185/125
AMRAP at 205/135

Tuesday

Clean and Jerk
Work up to a heavy complex of: Power Clean + Hang Squat Clean + Push Jerk + Split Jerk

Extra Strength Work
4×8 Front Rack Step ups
Set up a stack of plates 12-20″ off the floor and do 8 step ups on one leg before moving to the next. Don’t push off the trailing leg.

Conditioning
AMRAP 10:
Ascending Ladder by 2’s of:
OHS, 95/65
Box Jump Overs, 24/20

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

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