Wednesday

Boot Camp Class tonight 6:30- 7:15pm! 1st class is Free, bring a friend for Free! Included in membership if you already pay for CrossFit!
  
Back Squat-
60%/2
70%/2
75%/2
80%/2
85%/2
(90%/2)2

  

 WOD-
EMOMx12:
Odd: 6 TTB + 6 OHS (95/65#)
Even: 6 TTB + 6 Thrusters (95/65#)

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

Monday

 Power Snatch
(65%/2)3 

Snatch Pull
(75%/3)3

Overhead Squat
(65%/3)3

Conditioning
For time:
30 Box Jumps (24/20)
30 C2B Pull-ups
30 KB Swings (1.5/1 Pood)
30 Front Squats (115/80#)
30 T2B
30 Push Press (115/80#)
30 Deadlifts (115/80#)
30 Wallballs (20/14#)
30 Burpees
30 Double-unders

Tuesday

Clean and Jerk
Work up to a heavy complex of: Power Clean + Hang Squat Clean + Push Jerk + Split Jerk

Extra Strength Work
4×8 Front Rack Step ups
Set up a stack of plates 12-20″ off the floor and do 8 step ups on one leg before moving to the next. Don’t push off the trailing leg.

Conditioning
AMRAP 10:
Ascending Ladder by 2’s of:
OHS, 95/65
Box Jump Overs, 24/20

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

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.
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

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

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).

Wednesday

 Does CrossFit Have Rivalries?

A.
Take 15-20 minutes to build to today’s heaviest Snatch
B.
Every minute, on the minute, for 5 minutes:
Back Squat x 3 reps @ 80% of 1-RM
C.
Three sets for times of:
5 Muscle-Ups
5 Power Snatches (115/75 lbs)
10 Overhead Squats (115/75 lbs)
5 Muscle-Ups
Rest 3 minutes
D.
Rest up and get ready for the Open!

Muscle-Up Education Series

CrossFit Games Update Show: February 25, 2014 - [video]

Friday

Workout of the Day
A.
Split Jerk
*Set 1 – 55%
*Set 2 – 65%
*Set 3 – 75%
*Set 4 – 80%
*Set 5 – 85%
*Set 6 – 90%
*Set 7 – 95%
*Set 8 – 101-105% of previous 1-RM
Rest as needed
B.
Back Squat
*Set 1 – 4 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 1 rep @ 101%
*Set 7 – 1 rep @ 101-105%
*Set 8 (Optional) – 1 rep @ 105+%
Rest 2-4 minutes between sets.
These percentages should be based off of your 1-RM back squat from the beginning of the cycle.
C.
For max meters:
8 Minutes of Rowing on Concept 2 Erg (or Run 1 Mile)
Rest exactly 2 minutes, and when the running clock hits 10:00, perform the following…
D.
Complete as many rounds and reps as possible in 3 minutes of:
10 Overhead Squats (135/95 lbs – taken from the floor)
10 Burpees Over the Barbell

"The Flash of the Blade" by Emily Beers, CrossFit Journal article [pdf]

For the Love of Coffee" by E.M. Burton, CrossFit Journal article [pdf]
and video [ipod] [mov] [720 HD] [1080 HD]

Tuesday

Enlarge image

David Durante.

A.

Three sets, not for time, of:
Kipping Handstand Push-Up x 10-12 reps
(working on movement efficiency – make these as effortless as possible)
Double-Unders x 40-50 reps
L-Sit x 45-60 seconds
B.
Every minute, on the minute, for 12 minutes:
Snatch + Overhead Squat @ 75-80%
C.
Ten sets for times of:
Run 100 Meters
2 Muscle-Ups
4 Push Press (115/75 lbs)
8 Burpees Over the Barbell
4 Push Press (115/75 lbs)
2 Muscle-Ups
Rest 60 seconds
If you don’t have muscle-ups yet, perform 2 Belly-to-Bar Pull-Ups (or as high as you can get) for the first cluster of muscle-ups, and 4 Ring Dips for the second cluster of muscle-ups in each set.
D.
Six sets of:
30 seconds of Hand-Release Push-Ups
Rest 30 seconds

Danny Broflex: Episode 1 - The Interview - video [ipod] [mov] [HD mov]

Thursday

Our Freind & Local Oly Coach Ben Claridad Hitting 400lbs on the Clean and Jerk

Strength
Bench Press 5 5 5 5 5
Over Head Squat 3 3 1 1
Skill Practice - work on Pull Ups, Muscle Ups ext.

W.O.D.
10 min AMRAP of:
2 Hang Power Snatch @ 70% of Snatch
10 Hand Release Push Ups
15 Air Squats


9 Reasons We Should All Love CrossFit

"Perfect Shot" - CrossFit Journal video [ipod] [mov] [720 HD] [1080 HD]

Wednesday

Strength
1 Set of Max Pull Ups
OHS 3 3 2 2 1 1
Bench 5 5 5 5 5

W.O.D.
250 Double Unders
EMOM 5 Burpees

Core
Accumulate 125 movements, Sit ups, T2B, Hollow Rocks ect.

30 Things I Wish I Would Have Known About Life Before I Turned 30 (by Martin Rooney)

Snatch Practice with Dan Bailey - video [ipod] [mov] [HD mov]

Tuesday

Mobility
Wrist or Front Rack your choice
Strength
EMOM 1 Rep @ 85-90%+ for 10min

W.O.D.
5 Min AMRAP
7 OHs 115/75
9 K.B. Swings (70/53)
Rest 90 Sec
5 Min AMRAP
7 Burpees
9 D.B. Snatch (70/50)
Rest 90 Sec
5 Min AMRAP
7 Toes 2 Bar
9 Wall Ball

Monday

Enlarge image

Christy Phillips, Legless Event.Strength

Skill  
Practice Double Unders or Triple Unders
Strength
Deadlift 3-4 sets of 1 @90% or more

W.O.D.
50 Double Unders (150 s.u.)
40 Wall Ball
30 Toes 2 Bar
20 Push Press (115/75)
10 OVH Squats
400m run
10 OVH Squats
20 Push Press (115/75)
30 Toes 2 Bar
40 Wall Ball
50 Double Unders

Spirit of the Games: Kristan Clever - [video]

 

15 Things Happy People Don’t Do

Wednesday

"I want to be the best."
Garret Fisher's rookie campaign at the CrossFit Games ended with a fifth-place finish overall. He collected six top-10 finishes including fourth on Row 1 (6:37.6). At 22 years old, Fisher was the second youngest competitor at the Games this year. He started doing CrossFit at the age of 15. -From CrossFit Games.com

Strength
15min to work up to 2 deads at 85-90%+ 1rm

W.O.D.

10 min Amrap
6 Deads @ 50%
8 Strict Chin Ups
25 Double Unders

10 min Amrap
6 OHS @ 50% Max Snatch
8 T2B
25 Double Unders

Skill/ Challenge
500m Row 

Fittest Man On Earth: Rich Froning - [video]

Tonight the 6:30pm class has been cancelled. So we decided to have a class tomorrow at 6:30 to make up for it! 

Tuesday

                    
Strength-
Bench 5-5-3-3-3
(20 sit-ups in between each set of bench)
Overhead Squats 3-3-3-3

W.O.D
12 min A.M.R.A.P (team workout) 3 people a team:
7 Front Squats 115/75
28 Double Unders
7 T2B

One person does a round, while the other 2 people hold the bar. If bar is dropped or touches ground at all each person has to do 8 Burpees. It is a Fun one! Holding that bar gets tough! Good Luck!

First 2013 Event Announcement From The StubHub Center - [video]

Friday

Skill
OVH Squats
Snatch Balance
Make Up
Mobility

W.O.D.
2 Rounds With a Partner for time and max reps
One partner runs 1 Lap while the other does
Push Press (115/75)
K.B. Swings
Box Jumps
1 Lap OVH Barbell Carry

Monday

Strength
Bench 3 3 3 3 3
OHS 5 5 3 3

W.O.D.
400m Run
10 Strict Pull Ups
15 Hand Release Push Ups
20 OHS 95/65
15 Hand Release Push Ups
10 Strict Pull Ups
400m run

Midline: 3 Rounds not for time
10 Toes 2 Bar
8 Box Jumps 36"/24
6 GHD Sit Ups

"Dan Bailey Visits CrossFit HQ: Part 1" - [video

From the Couch to CrossFit: 5 Things Beginners Need to Know Before Joining a Box