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

Friday

A.
Five sets of:
Front Squat x 2 reps
Rest as needed
Loads per set (by %): 60, 70, 80, 85, 90
B.
Six sets of:
Hang Snatch + Snatch + 2 Overhead Squats
Rest as needed
Build to today’s heaviest set.
C.
Four sets of:
Bulgarian Split Squat x 8 reps @ 3011
(use heavy DBs or KBs in each hand)
Rest 90 seconds
Seated Strict Overhead Press x 8 reps @ 2111
Rest 90 seconds
D.
Three sets of:
Glute-Ham Raises x 6-8 reps @ 3011
Rest as needed
Weighted Plank Holds x 60 seconds
Rest as needed

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.

Wednesday

A.
Five sets of:
Front Squat x 2 reps
Rest as needed
Load by feel here, if you are still recovering from Murph on Monday,  If the load feels heavy, settle in there.
B.
Every two minutes, for 20 minutes (10 sets):
Hang Snatch + Snatch
Loads per set (by %): 65, 70, 75, 80, 80, 85, 85, 90, 90, 95
C.
4 sets for times of:
Row 500 Meters  (take turns or run 400m  if space is limited)
5/3 Muscle-Ups (8 C2B Pull Ups)
7 Overhead Squats (135/95 lbs)
Rest 3 minutes

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

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

Friday

Happy Birthday Deanna! good luck to her and everyone else from CFCP competing on Saturday!

A.
Two sets, not for time, of:
Muscle-Ups x 4-8 reps
Strict Handstand Push-Ups x 8-12 reps
Double-Unders x 40-50 reps
B.
Four sets of:
Front Squat x 4 reps @ 70-80%
Rest 2 minutes
C.
Five sets of:
Hang Snatch x 5 reps
Rest 2-3 minutes between sets
(select loads that will challenge you to achieve all 5 reps)
D
4 rounds
4  Muscle ups or Ring dips
14 Power Snatch (95/65)
28 k.b. Swings

The Case Against NSAIDs

By jaimie on April 3, 2014   /   Blog   /   Leave a comment

The Case Against NSAIDs Written By Calvin Sun When I was in the Army, the panacea for all ailments was a couple of 800mg ibuprofen and a canteen of water. We called it “Ranger Candy” or “Vitamin M” and we joked that all the Army doctors graduated from the Motrin School of Medicine. In college, I learned that the old RICE acronym (Rest, Ice, Compression, Elevation) is sometimes spelled with an extra “I”… as in ibuprofen. My guess is that you have been told to take ibuprofen at some point in your life by a doctor, athletic trainer, or coach.
Read more →

Tuesday

A.
Three sets, not for time, of:
Handstand Walk x 15 meters (wall walks or handstand against wall for scale)
L-Sit x 45-60 seconds
15′ Rope Climbs x 2-3 ascents
B.
Six sets of:
Hang Snatch + Snatch
Rest as needed
Build over the course of the six sets.
C.
Complete as many round and reps as possible in 7 minutes of:
1 Muscle-Up
1 Squat Snatch (155/105 lbs)
2 Muscle-Ups
2 Squat Snatches
3 Muscle-Ups
3 Squat Snatches
. . . and so on up the ladder.
Rest exactly 5 minutes, and then…
D.
Complete as many rounds and reps as possible in 7 minutes of:
Row 250 Meters (may be running a lap every other round)
15 Handstand Push-Ups
60 Double-Unders
(Count every 10 meters on the erg as 1 rep…so each round equals 100 reps for scoring purposes.)

Monday

 Our Team Took first on Sunday in Intermediate at the Good Times Fall Fit Challenge

Strength
Front Squat 5 5 5 all @75
Snatch Grip Deadlift 3 3 3 3 3 all @100% of Snatch

W.O.D.
4 Rounds
10 Hang Snatch (95/65)
8 OVH lunges (95/65)
6 Strict Pull Ups
Run 1 Lap

Points by event from yesterday

Thursday

Strength
Front Squat 5 sets of 3 @80% or more
Hang Snatch 3 3 2 2 1 1

W.O.D.
Rounds of 10 down to 1 reps of
Thrusters (95/65)
Alternating D.B. Snatches (65/40)
Toes 2 Bar

One-Pan Crispy Chicken Legs & Brussels Sprouts

Thursday

Strength
Hang Snatch, Floor Snatch combo. 4 sets of 3
Deadlift 5 5 5 5 

W.O.D.
30 Back Squats @ ¾ bw
Then 3 Rounds of
15 Burpees
20 Pull Ups
1 Lap Bumper Farmer carry (45/25)
Then
30 DeadLifts @  ¾ bw

The Clean Event - video [ipod] [mov] [720 HD], from the 2013 CrossFit Tour, Big Sky video series.

Monday

Strength
Hang Snatch 3 3 3 3
Over Head Squat 5 5 5 5

W.O.D.
"Jack"
20 min AMRAP
10 Push Press (115/75)
10 K.B. Swings (53/35)
10 Box Jumps