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

Wednesday

Strength
Sumo Deadlift
Work up to a heavy set of 3 in 6 sets or less
Bench Press
3 x 8

Conditioning
7 Min AMRAP With a partner
Athlete A holds a plate overhead (45/25) while Athlete B Completes
7 Ball Slams (20/14)
7 Box Jump Overs (24/20)
7 D.B. Push Press (40/25)
Partners switch each round. The Plate must be passed ovh and kept ovh at all times or 7 burpees must be done by both Athletes. 

Thursday

Strength
Bench Press 5 x 5
Weighted Pull-Ups x 1-4 reps after each set of bench
After done with bench 1 max set of strict pull ups

Conditioning
Complete as many rounds and reps as possible in 12 minutes of:
10 Renegade Rows (55/35 lbs)
20 Box Jumps (24″/20″)
Run 1 Lap

Thursday

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A.
2 Rounds
20 tuck up
3x20sec frog stand holds
10 strict barbell presses @65% bw
B.
Bench Press
5 Sets of 1 @85%
C.
Back Squat
60% x4, 70% x4, 75% x3 x2
D.
Complete as many rounds and reps as possible in 10 minutes of:
10 Burpee Pull-Ups
10 Kettlebell Swings (24/16 kg)
10 Wall Ball Shots

"Warm-Ups, Flexibility and the Olympic Lifter" - CrossFit Journal [article]

Atlas stone set-up position with Rob Orlando - [video]

Tuesday

A.
Four sets of:
Hang Snatch + Snatch
Rest 2-3 minutes
B.
Bench Press
*Set 1 – 5 reps @ 65% of tested 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 8 reps @ 80-83%
*Set 8 – 8 reps @ 80-83%
Rest exactly 2 minutes between sets.
If you made all sets last week, bump the loading on sets 7 and 8 by 2-3%. If you didn’t make all sets last week, keep the loads the same and make it a goal to hit every rep.
C
In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of:
12 Wall Ball Shots (20/12 lbs)
12 Burpees

Tuesday

A.
Bench Press
*Set 1 – 5 reps @ 65% of tested 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 2 reps @ 85%
*Set 6 – 1 rep @ 90%
*Set 7 – 8 reps @ 80%
*Set 8 – 8 reps @ 80%
Rest exactly 2 minutes between sets.
B.
Four sets of:
Weighted Pull-Ups x 3-4 reps @ 21X0
Rest 10-15 seconds
Unweighted Pull-Ups x Max reps @ 21X0
Rest 3 minutes
C.
Complete as many rounds and reps as possible in12 minutes of:
Renegade Rows x 10 reps
24″/20″ Box Jumps x 20 reps
Run 1 Lap

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

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.
Make Up / Skill Practice
C.
10-9-8-7-6-5-4-3-2-1
Body Weight Deadlift
Ring Dips
Burpee Broad Jump across gym each round

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?

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

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Friday

A.
Choose
build to today’s heavy Snatch.
build to today’s heavy Clean & Jerk.
Bench Press
*Set 1 – 4 reps @ 80%
*Set 2 – 3 reps @ 85%
*Set 3 – 2 reps @ 90%
*Set 4 – 1 rep @ 95%
*Set 5 – Max Reps @ 85%
Rest as needed between sets.
B
Choose 
EMOM 16 min
Even Row 250m
Odd 12 K.B. Swings (70/53)
 or
 For time:
60 Clean and Jerk @ 185/125-lbs
**In Teams of 2, one person works at a time**

Friday

A
Bench Press @ 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 – 5 reps @ 80%
*Set 8 – 5 reps @ 80%
*Set 9 – 5 reps @ 80%
*Set 10 – 5 reps @ 80%
Rest exactly 2 minutes between sets.
B.
“Jackie”
For time:
1000 Meter Row
50 Thrusters (45/33 lb. barbell)
30 Pull-Ups

Cool Down: 30 weighted Pull Ups, heavier than last week.

6 Tips to Develop the Overhead Squat

Regional Team Events Announced.

Friday

A
Bench Press @ 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.)
B
Row 750m
3 Rounds
10 Front Squat (95/65)
15 Knees to Elbows
20 Shoulder 2 Overhead

Friday

A.
Work up to a heavy Snatch
B.
Build to a heavy Clean & Jerk
C.
Bench Press @ 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
Row intervals or "Helen"
Three rounds:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Tuesday

A.
For Max Reps:
3 Minutes of Double-Unders
B.
In eight sets or fewer, build to a 1-RM Bench Press
* Set 1 – 50% of possible 1-RM x 5 reps
* Set 2 – 65% of possible 1-RM x 4 reps
* Set 3 – 75% of possible 1-RM x 3 reps
* Set 4 – 85% of possible 1-RM x 2 reps
* Set 5 – 90-95% of possible 1-RM x 1 rep
* Sets 6-8 – Test 1-RM
Rest 60-100 seconds between sets 1-4, and then 3-4 minutes between
attempts over 85%.
C.
Eight sets for max meters of:
30 seconds max effort row sprint
Rest 2:30
(List meters rowed for all 8 sets – e.g., 1. 189m, 2. 186, 3. 188, etc…)

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7 Exercises to Optimize Shoulder Health With Kettlebells

Thursday

A
6 Min to Get as far in the wod "Flight Simulator" as possible.
B
Bench Press 5 5 5 5
C
Make Up / Skill Practice
D
Four rounds for time of:
Row 400 Meters
Run 400 Meters
(This workout will be performed as a relay race in teams of three or four. The moment one member comes off the rower, the next teammate may begin rowing. The workout is completed when each member of the team has rowed and run 1600 meters. If you don’t have teammates to share the burden, give yourself 2-3 minutes of rest between rounds, and score the times for each round.)

 CrossFit Games Update Show: March 19, 2014 - [video]

Thursday

CrossFit 101: 22 Rules to Avoid Being THAT Athlete

A
6 min to get as far in "Flight Simulator" as possible
Double Unders at unbroken reps of
(5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5)  
No single under subs!!  Practice.
B 
Bench Press
8 5 5 5 3
B
Skill Practice
C
Run 400m
7 Rounds of
8 K.B. Swings 70/53
5 Burpees
8 Pull Ups
Run 400m

CrossFit Games Update Show: March 12, 2014 - [video]

Thursday

A
Make Up Deadlifts from yesterday
Bench Press 5 5 5 5
B
Work on a skill you suck at
C
3 Rounds for time
400m run
10 DB Ground to Overhead 45/25
5 Wall Walks
Rest 2 Min

Open For Fitness - [video]
Registration for the 2014 Reebok CrossFit Games Open is live.

Thursday

Sprinting vs. Jogging

by Martin Rooney

A

Bench Press 5 5 3 3 1

B

Five sets for time of:
Run 1 Lap
5 Power Snatches (135/95 lbs)
Rest 60 seconds

C

"Annie"

50-40-30-20-10

Double Unders

Sit Ups