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

Thursday

Strength
Deadlifts
work up to a heavy set of 5

 Conditioning
"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points and post them to comments.

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
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

Wednesday

A.
Every 2 minutes, for 12 minutes (6 sets):
Front Squat
*Set 1 – 2 reps @ 65%
*Set 2 – 2 reps @ 70%
*Set 3 – 2 reps @ 75%
*Set 4 – 1 rep @ 80%
*Set 5 – 1 rep @ 85%
*Set 6 – 1 rep @ 90%
B.
Every 2 minutes, for 24 minutes (12 sets):
Clean x 1 rep
Loading per set (by %): 60, 65, 70, 75, 80, 85, 85-90, 90, 90-95, 95-98, 101, 101+
C.
Four rounds for time of:
Toes to Bar x 10 reps
24″/20″ Box Jumps x 15 reps
Wall Ball Shots x 20 reps

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

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

Friday

A.
Five sets of:
Snatch Balance + 3 Overhead Squats
Rest 2 minutes between sets;
B.
Every 90 seconds, for 15 minutes (10 sets):
Split Jerk x 1 rep
Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 95+, 95+
C.
For time:
115/75 lb. Power Snatch x 12 reps
30/24″” Box Jumps x 12 reps
115/75 lb. Power Snatch x 9 reps
30/24″ Box Jumps x 9 reps
115/75 lb. Power Snatch x 6 reps
30/24″ Box Jumps x 6 reps
Run 400 Meters
D.
Three sets of:
Glute-Ham Raises x 8-10 reps @ 3011
Rest as needed
Weighted Plank Holds x 60 seconds
Rest as needed

Wednesday

A.
Deadlift:
*Set 1- x 5 reps
*Set 2- x 3 reps
*Set 3- x 1 reps
*Set 4- x 5 reps
*Set 5- x 3 reps
*Set 6- x 1 reps
Rest 2-3 minutes between sets and use that time to practice skills on the rings
B.
Three rounds for time of:
Box Jumps x 20 reps
Handstand Push-Ups x 10 reps
400 Meter Run

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 

Thursday

A.
Three sets, not for time, of:
Handstand Walk x 15-20 Meters
L-Sit x 30-45 seconds
Skin the Cats x 4-6 reps
(slow and controlled)
B.
Every minute, on the minute, for 20 minutes:
2 Power Cleans
Note loads used for each set. Goal is maximum load successfully lifted over the course of the 20 minutes – which means, you’ll have to understand how to be aggressive, without failing a rep and costing yourself that number in your total sum.
C
40-30-20-10 Wall Balls
20-15-10-5 Box Jumps
5 Burpee Pull Ups between each round

Memorial Day Hurt

I Don’t Care If You Don’t CrossFit

Tuesday

A.
Three sets, not for time, of:
Weighted Alternating Pistols x 8-10 reps
Handstand Walk x 15-20 Meters
Skin the Cats x 5 reps
(perform as slowly and controlled as possible)
B.
Four rounds for time of:
6 Deadlifts @ 75-80% of 1-RM
12/9 Ring Dips
Rest exactly 3 minutes, and then…
C.
Three rounds for time of:
10 Box Jumps (30″/24″)
15/10 Strict Handstand Push-Ups
20 Kettlebell Swings (32/24 kg)
Rest exactly 2 minutes, and then…
D.
Two rounds for time of:
30 Hand-Release Push-Ups
60 Double-Unders

Wednesday

A.
Two sets, not for time, of:
15′ Legless Rope Climb x 2 ascents
Strict Toes to Bar x 8-10 reps @ 2110
Double-Unders x 40-50 reps

B.
Take 10-15 minutes to build to 80-85% of your 1-RM Deadlift
C.
Complete as many rounds and reps as possible in 5 minutes of:
4 Deadlifts @ 80-85%
4/3 Muscle-Ups (8 Dips)
Rest exactly 5 minutes, and then…
D.
Complete as many rounds and reps as possible in 5 minutes of:
10 Box Jumps (30″/24″)
15 Pull-Ups

Monday

A.
Three sets, not for time, of:
Double-Unders x 40-50 reps
Strict Toes to Bar x 8-10 reps @ 2110
Skin the Cats x 5 reps
(perform these as slowly and controlled as possible)
B.
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 – 5 reps @ 80%
*Set 8 – 5 reps @ 80%
*Set 9 – 5 reps @ 80%
*Set 10 – 5 reps @ 80%
Rest exactly 2 minutes between sets.
C.
4 Rounds of
7 Hang Snatch (115/75)
20 Sit Ups
10 Box Jumps (30/24)
K.B. Farmer Carry to mail box and back (53s/35s)

D. (Cool Down- If Time)
Two sets of:
Snatch-Grip Romanian Deadlift x 6-8 reps @ 3010
Rest 90 seconds
GHD Sit-Ups x 20-30 reps @ 1010
Rest 90 seconds

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

Beauties & Beasts: Find the ‘beast’ within and discover real beauty

Ask The Doc: Why We Develop Bad Knees

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]

Friday

Complete as many reps as possible in 8 minutes of:
135-lb. deadlifts, 10 reps
15 box jumps, 24-inch
185-lb. deadlifts, 15 reps
15 box jumps, 24-inch
225-lb. deadlifts, 20 reps
15 box jumps, 24-inch
275-lb. deadlifts, 25 reps
15 box jumps, 24-inch
315-lb. deadlifts, 30 reps
15 box jumps, 24-inch
365-lb. deadlifts, 35 reps
15 box jumps, 24-inch
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 Live Footage of Stacie Tovar vs. Alessandra Pichelli on Workout 14.3 on the CrossFit Games site.

Posted by Pukie at 5:00 PM | Comments (25)

Wednesday

 Lydia Valentin 140kg Clean in Slow Motion

A.
Three sets for times of:
12 Overhead Squats (115/75 lbs)
10 Box Jumps (30″/24″)
8/6 Muscle-Ups
Rest 3 minutes
B.
Five sets of:
Back Squat x 2-3 reps
(let feel dictate load, if you feel good, go heavy)
Rest 3-4 minutes
C.
For max meters:
4 minutes of Rowing
Rest 4 minutes
2 minutes of Rowing
Rest 2 minutes
1 minute of Rowing
Set your goal at or above 2000 total meters rowed, but list scores separately (e.g., 1100, 600, 300 = 2000).

Tuesday

Do It

A.
Three sets for times of:
50 Double-Unders
15 Thrusters (75/55 lbs)
15 Pull-Ups
Rest 3 minutes
 and then…
B.
Three sets for times of:
15 Box Jumps (24″/20″)
15 Toes to Bar
15 Burpees to 6″ Target
Rest 3 minutes
 and then…
C.
Three sets for times of:
Run 400 Meters (or Row 500 Meters)
25 Kettlebell Swings
50 Double-Unders
Rest 3 minutes

Tuesday

A.
Three sets, not for time, of:
Kipping Handstand Push-Up x 10-12 reps
Double-Unders x 40-50 reps
Bar Muscle-Ups x 3-6 reps For each of these movements, work on movement efficiency – make these as effortless as possible.
B.
Every minute, on the minute, for 10 minutes:
Snatch x 1 rep @ 85%
C.
For times:
C1.
For time:
Run 400m
25 Burpees Over your bar
When the clock reaches 6:00, complete the following…
C2.
Three rounds for time of:
135/95 lb Push Press x 12 reps
Toes to Bar x 12 reps
When the clock reaches 12:00, complete the following…
C3.
Three rounds for time of:
135/95 lb Front-Racked Walking Lunges x 20 steps
30″/24″ Box Jumps x 10 reps
When the clock reaches 18:00, complete the following…
C4.
For time:
Run 400m
25 Burpees Over your bar
(Yes, this is the same as C1…try to match the C1 time.)
D.
For max reps:
4 Minutes of Stationary Dips

This is a post from Life AsRx about Kevin Ogar who was seriously injured during the O.C. Throwdown last weekend.

ATTENTION CROSSFIT COMMUNITY!!

It is time to unite and support one of our own. Please follow the link below to help support Kevin Ogar as he goes in to surgery today. Kevin's insurance does not cover this procedure so he needs all the help he can get.

Get well soon, Brother!

-Badger and the Life AsRx family

https://fundly.com/kevin-ogar-s-recovery

https://fundly.com/kevin-ogar-s-recovery