Friday

Strength
Work up to a heavy deadlift with perfect form
then
5 sets of 3 banded deads @ 60%

Conditioning
20 Min Amrap
Run 1 Lap
12 Goblet Squats 53/35
10 K.B. Swings
8 Goblet Reverse Lunges
6 Bar Muscle Ups

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!!

Monday

Congratulations to Kim and Andrew!!

A.
Four sets of:
Clean x 1.1.1.1
(rest 10 seconds between each single)
Rest 2-3 minutes
B.
Six sets of:
Strict Shoulder Press x 3 reps
Rest as needed
C.
Three sets for times of:
200 Meter Run
Wall Ball Shots x 20 reps
32/24 kg Kettlebell Swings x 20 reps
Rest 2 minutes

Friday

A.
Take 15 minutes and build to today’s 1-RM Power Clean
B.
Every minute, on the minute, for 10 minutes:
Jerk x 1 rep
Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 95+, 95+
C.
For time:
Row 30 Calories
30 Burpees
30 Wall Ball Shots
30 Kettlebell Swings
30 Dumbbell Push Press
30 Pull-Ups
Choose loads for each movement that will make it extremely challenging to complete the reps unbroken.

Wednesday

A.

Every 90 seconds, for 15 minutes (10 sets):
Power Clean + Front Squat + Clean

Build over the course of the ten sets.

B.

Weighted Pull-Ups:
*Set 1 – x 3 reps
*Set 2 – x 2 reps
*Sets 3-6 – x 1 rep
Rest 2-3 minutes between sets, building to today’s 1-RM

C.
Three rounds for time of:
Pull-Ups x 20 reps
24/16kg Kettlebell Swings x 15 reps
400 Meter Run

Thursday

 A.
Five sets of:
Back Squat x 2-4 reps @ 30X1
Rest 60 seconds
Single-Arm Dumbbell Row x 12-15 reps @ 2111
Rest 2 minutes
B.
For time:
Row 1000 Meter
followed immediately by . . .
Three rounds of:
Double-Unders x 30 reps
Kettlebell Swings x 20 reps
Handstand Push-Ups x 10 reps

9 Signs of a Leaky Gut (and how to Heal it)

Monday

A.
Slow motion Snatch pull into a snatch
 5-7 counts bringing bar up to the first position then go.
work up as heavy as possible.
B.
Four sets of:
Back Squat x 3-5 reps @ 30X1
Rest 60 seconds
Strict Supinated Grip Pull-ups @ 21X0 x Max Reps
Rest 2 minutes
C.
Four rounds for time of:
95/65 lb. Push Press x 12 reps
Heavy Kettlebell Swings x 12 reps
D.
If Time 3-4 Sets each
Bent-Over Barbell Row x 8-10 reps @ 21X0
Glute-Ham Raises x 6-8 reps @ 3011

Monday

A.
Front Squat
*Set 1 – 3 reps @ 55-60%
*Set 2 – 2 reps @ 65-70%
*Set 3 – 1 rep @ 75-80%
*Set 4 – 1 rep @ 80-85%
*Set 5 – 1 rep @ 85-90%
*Set 6 – 1 rep @ 90-95%
*Set 7 – 1 rep @ 95+%
*Set 8 – 1 rep @ 101-105%
Rest as needed
B.
Every two minutes, for 20 minutes (10 sets):
Snatch x 1 rep
Loads per set (by %) – 55, 65, 70, 75, 80, 85, 90, 95, 101, 101+
C.
5 Rounds of
5 Overhead Squat
10 Kettlebell Swings
20 Double-Unders
(choose a weight that will challenge you, but that you should still be able to complete the 5 reps unbroken)

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**

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

Thursday

A.
Front Squat
*Set 1 – 3 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 1 rep @ 90-95%
*Set 6 – 2 reps @ 90%
*Set 7 – 4 reps @ 85%
Rest as needed between sets
B
400m Run
50 Sit Ups
50 Double Unders (100 S.U.)
40 K.B. Swings
50 Double Unders
30 Burpees Over Bar
50 Double Unders
20 Clean & Jerks (135/95)
50 Double Unders
10 Front Squats
400m Run

Tuesday

A.
Two sets, not for time, of:
Wall Climbs x 3-4 reps
Muscle-Ups x 3-8 reps
Toes to Bar x 10-12 reps
B.
Every 90 seconds, for 15 minutes (10 sets):
Split Jerk x 1 rep
(Perform all sets between 80-95% of your 1-RM.)
C.
Against a 3-minute running clock, perform the following: Row 300/250 Meters
20 Kettlebell Swings (32/24 kg)
Strict Handstand Push-Ups x Max Reps
(if you don’t have strict handstand push-ups, perform L-seated DB press with heavy DBs)
Rest 3 minutes between sets, and complete a total of five sets.

 Day 1 Regional Events Announced.

CrossFit Games Update: April 28, 2014 - [video]

Top Places to Grab a Sandwich in San Francisco

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.
Three sets, not for time, of:
Wall Climbs x 2-4 reps
Muscle-Ups x 3-6 reps
Toes to Bar x 10-12 reps
B.
In 15-20 minutes, build to a heavy Jerk – with 5 of the attempts within 75-90% of your 1-RM.
C.
Every two minutes, for 10 minutes (5 sets):
Weighted Pull-Ups x 3 reps
Work as heavy as possible here. Build to something that feels like a heavy triple before you start the clock, and then try to hold that load for triples for all five sets.
D.
Complete as many rounds and reps as possible in 12 minutes of:
Dumbbell Man-Makers x 5 reps (55/35 lb DBs)
Chest-to-Bar Pull-Ups x 10 reps
Kettlebell Swing x 15 reps (32/24 kg)

Saturday

         For time:
         20 Deadlifts (315/215 lbs)
         30 Box Jump-Overs (24”/20”)
         40 Kettlebell Swings (24/16 kg)
         50 Double-Unders
         Run 400m
         50 Double-Unders
         40 Kettlebell Swings (24/16 kg)
         30 Box Jump-Overs (24”/20”)
         20 Deadlifts (315/215 lbs)

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

 Josh Bridges CF Open 14.5

A.
Three sets, not for time, of:
Muscle-Ups x 3-8 unbroken reps
Double-Unders x 40-50 reps
Toes to Bar x 10-12 reps
B.
Front Squat
*Set 1 – 5 reps @ 70% of 1-RM
*Set 2 – 4 reps @ 80%
*Set 3 – 3 reps @ 85%
*Set 4 – 3 reps @ 90%
Rest 2 minutes between sets
C..
Back Squat
*Set 1 – 8 reps @ 65% of 1-RM
*Set 2 – 6 reps @ 75%
*Set 3 – 4 reps @ 85%
*Set 4 – 4 reps @ 90%
Rest 2-3 minutes between sets
D,
In three minutes, complete the following:
20 Kettlebell Swings
Run 400 Meters
Double-Unders x Max Reps
Score the number of double-unders completed in each set, for a total of three sets. Rest three minutes between sets.
If Time
Eight sets of:
Snatch Balance + Overhead Squat
Rest 2 minutes

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]

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

Wednesday

A big thank you to Ryan for getting all the good pics!

Every 90 seconds, for 9 minutes (6 sets):
Back Squat x 3 reps @ 80% of 1-RM
B.
Complete as many rounds and reps as possible in 4 minutes of:
500 meter row
10 Burpee Box Jump-Overs (24”/20”)
20 Toes-to-Bar
30 Shoulder to Overhead (115/75 lbs)
40 Kettlebell Swings (24/16 kg)
50 Double Unders
Rest exactly 3 minutes, and then . . .
C.
Complete as many rounds and reps as possible in 6 minutes of:
500 meter row
10 Burpee Box Jump-Overs (24”/20”)
20 Toes-to-Bar
30 Shoulder to Overhead (115/75 lbs)
40 Kettlebell Swings (24/16 kg)
50 Double Unders
Rest exactly 3 minutes, and then . . .
D.
Complete for time:
500 meter row
10 Burpee Box Jump-Overs (24”/20”)
20 Toes-to-Bar
30 Shoulder to Overhead (115/75 lbs)
40 Kettlebell Swings (24/16 kg)
50 Double Unders
Rules and Standards:
*At the top position of the kettlebell swing the athlete must show an open shoulder overhead with the handle of the kettlebell directly over the hips and ankles.