Monday

9am Class Only Today!!

A
Every 2 minutes, for 16 minutes (8 sets):
Back Squat
*Set 1 – 6 reps @ 65% of 1-RM
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 6 reps @ 75%
*Set 5 – 4 reps @ 85%
*Set 6 – 2 reps @ 95%
*Set 7 – 3-4 reps @ 90%
*Set 8 – 3-4 reps @ 90%
 B
400m Run
20 Ground to Overhead (135/95 lbs)
30 Ring Dips
800 Meter Run
30 Ring Dips
20 Ground to Overhead (135/95 lbs)
400m Run

Friday

A.
Every minute, on the minute, for 10 minutes:
Back Squat x 2 reps
*Sets 1-2 – 55%
*Sets 3-4 – 65%
*Sets 5-6 – 75%
*Sets 7-8 – 80%
*Sets 9-10 – 85%
B.
Every minute, on the minute, for 8 minutes:
Shoulder Press x 1 rep
(Loads per set (by %):  70, 75, 80, 85, 90, 95, 95+, 95+)
Immediately followed by…
C.
Every minute, on the minute, for 8 minutes:
Push Press x 1 rep
(Start with last attempted Shoulder Press and build from there on the minute.)
D.
30 Ground to Overhead (95/65 lbs)
30 Pull-Ups
400 Meter Run
20 Ground to Overhead (95/65 lbs)
20 Pull-Ups
400 Meter Run
10 Ground to Overhead (95/65 lbs)
10 Pull-Ups
400 Meter Run

Friday

A.
Every two minutes, for 16 minutes (8 sets):
Push Press + Split Jerk
(Pause for 3-4 seconds in the split jerk receiving position before recovering.)
Rest 2 minutes
Build over the course of the 8 sets.
B.
Every 3 minutes, for 18 minutes (6 sets):
Back Squat
*Set 1 – 4 reps @ 70% of 1-RM
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 2 reps @ 90%
*Set 6 – 2 reps @ 90%
C.
Complete as many rounds and reps as possible in 7 minutes of:
135/95 lb Ground to Overhead x 7 reps
Toes to Bar x 7 reps

Tuesday

 A.
Every minute, on the minute, for 12 mintues:
Minute 1 – Strict Muscle-Up x 1-4 reps  
(regress this with feet on the floor, still working strong controlled pull and transition with as little assistance as possible)
Minute 2 – Handstand Walk x 15-20 Meters
Minute 3 – Unbroken Double-Unders x 50 reps
(yep, we practice these every week…they need to be viewed as a rest station for you in a conditioning workout)
B.
Every two minutes, for 16 minutes (8 sets):
Push Jerk + Split Jerk
(Pause for 2-3 seconds in the split jerk receiving position before recovering.)
Rest 2 minutes
Goal is to use heaviest 2-3 loads from last week for all 8 sets.
C.
Strict Overhead 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%
Rest 2 minutes between sets.
D.
Five sets for times of:
Run 400 Meters
5 Ground to Overhead (185/135 lbs)
5 Bar Muscle-Ups
10 Strict Handstand Push-Ups
Rest 2 minutes
If a set is taking you more than 4 minutes, you need to scale it back and keep your time under 4 minutes for each set. 

Staying upright in the jerk with JP Bolwahnn - [video]  We see this every time we jerk!!

Napping can Dramatically Increase Learning, Memory, Awareness, and More

Monday

Enlarge image

Workout 14.5 Announcement, Kezar Pavilion, San Francisco, Calif.

Two sets for quality, not time, of:
Double-Unders x 40-50 reps
Alternating Pistols x 6-8 reps each leg
(work on speed and efficiency)
Handstand Walk x 15-20 yards

Take 12-15 minutes and build to today’s 1RM Clean and Jerk

1000 Meter Row/ Run 800m
20 Ground to Overhead (135/95 lb)
20 Burpees
20 Goblet Squats (32/24 kg)

Monday

A.
Every two minutes, for  12 minutes (6 sets):
Front Squat x 1 rep @ 85-95% B.
Work up to a
Hang Clean + Jerk @ 85-90%
C.
For times:
185/135 lb Ground to Overhead x 10 reps
Rest 2 minutes
155/105 lb Ground to Overhead x 10 reps
Rest 2 minutes
135/95 lb Ground to Overhead x 10 reps
D.
Six sets for times of:
20 Double-Unders
15 Wall Ball Shots (30/20 lb)
10 Chest-to-Bar Pull-Ups
Rest 60 seconds
Everything you need to know about body fat

"Bartendaz: 'Mind Up'" - CrossFit Journal video [ipod] [mov] [HD mov]

Monday

A.
Every minute, on the minute, for 8 minutes:
Front Squat x 2 reps @ 80-85%
B.
Five sets of:
Halting Clean Deadlift + Hang Clean + Clean + Jerk @ 80-90%
Rest as needed
C.
Five sets for max reps of:
45 seconds of Ground to Overhead (185/135 lbs)
Rest 45 seconds
D.
Every minute, on the minute, for 10 minutes: Or 10 Min AMRAP
Odd Minutes – 15 Wall Ball Shots (30/20 lb)
Even Minutes – 10 Chest-to-Bar Pull-Ups

"Kettlebell Shoulder Press" with Jeff Martone - video [ipod] [mov] [HD mov]