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
Same as last week…see if you can improve upon last week’s results.
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.
Strict Overhead Press
* Set 1 – 5 reps @ 80-85% of 1-RM
* Set 2 – 4 reps @ 85-90%
* Set 3 – 3 reps @ 90-95%
* Set 4 – 2 reps @ 95-98%
Rest 2 minutes between sets.
D.
4 Rounds
Row 750 Meters
10/8 Muscle-Ups
Rest as Needed

Wednesday

A.
Every 90 seconds, for 15 minutes (10 sets):
Power Clean + Front Squat + Clean
Build over the course of the ten sets.
B.
Every minute, on the minute…
Back Squat
*Set 1 – 40% x 1 rep
*Set 2 – 50% x 1 rep
*Set 3 – 60% x 1 rep
*Set 4 – 70% x 1 rep
*Set 5 – 80% x 1 rep
and then….
Every 2 minutes…
*Set 6 – 85% x 1 rep
*Set 7 – 90% x 1 rep
*Set 8 – 95% x 1 rep
and then…
One set of:
85% Back Squat x Max Reps @ 20X1
(no excessive pause at the top – you get one full breath cycle, exhale, inhale, brace and descend – if you take longer than that your set is over)
Use the same weight as last week, and aim to beat last week’s result.
C.
Three rounds for time:
20 Russian Kettlebell Swings (32/24 kg)
10 Box Jumps (30″/24″)
Rest 2 minutes, and then…
For time:
Row 500 Meters
50 Burpees Over the Erg
(With a busy class we will do burpees over a bar)

A sweet problem: Princeton researchers find that high-fructose corn syrup prompts considerably more weight gain by Hilary Parker.

Trust Your Taste Buds - CrossFit Journal article [pdf]

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

Troy smashing out some deads. What a fun weekend, everyone did great on 14.3

A.
Two sets for quality, not time, of:
Strict Handstand Push-Ups x Max Reps Or Handstand Practice
Plank x 60 seconds each side
B
Every minute, on the minute, for 10 minutes: (work from the ground)
Strict Shoulder Press x 1 rep
Build over the course of the 10 minutes so that by minute 8 you are at 90% of your 1-RM.
C.
Pick up immediately after your 10th minute of shoulder press at that weight with…
Every minute, on the minute, for 10 minutes:
Push Press x 1 rep
Build over the course of the 10 minutes to today’s heaviest single.
D.
Four sets for times:
Run 400m or Row 500 Meters
95/65 lb Shoulder to Overhead x 25 reps
Rest 3 minutes

Monday

A.
Two sets for quality, not time, of:
Nose-to-Wall Handstand Hold x 60 seconds
L-Sit x 45 seconds
B.
Every two minutes, for 12 minutes (6 sets):
Clean & Jerk x 1.1 @ 85-90%
(rest 10 seconds between singles)
C.
Back Squat
*Set 1 – 3 reps @ 75%
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 1 rep @ 90-95%
Rest as needed
D.
Five sets for times of:
Row 500m/  400m Run
40 Double-Unders
Rest 2 minutes

Monday

Workout of the Day
A.
Six sets of:
Front Squat x 1 rep
Rest as needed
Build to today’s heaviest single.
B.
Build to today’s heaviest Clean & Jerk
C.
For max reps:
2 Minutes of Ground to Overhead (205/135 lbs)
Rest 2 minutes
2 Minutes of Ground to Overhead (185/125 lbs)
Rest 2 minutes
2 Minutes of Ground to Overhead (165/115 lbs)

D. 2 Attempts at  Rowing your fastest 500m

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.

Wednesday

Strength
Bench Press 5 5 5 5 5

W.O.D.
4 Rounds for individual times of
500m Row
9 Power Cleans (155/105)
30 Double Unders  (60 S.U.)
Rest as needed in between rounds. Post time for each.

"CrossFit Kona Takes to the Waves" with Monty Enriquez, CrossFit Journal video [ipod] [mov] [720 HD] [1080 HD]

Tuesday

Skill -
-Max Effort HSPU 3 sets
- 500m Row for time
-Make up Back Squats if missed Monday

W.O.D-
5 Rounds of:
30 Double Under's or 60 Single's
10 Air Squats
5 Hang Cleans (135/95)
Run 1 lap

Fixing Your Dip Issues

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! 

Friday

The SoCal Regional is about to kick off.

Catch all the action!
Facebook: https://www.facebook.com/CFGSoCal
and
Twitter: https://twitter.com/CFGSoCalRegion

Strength  

Back Squat, Bench, Deadlift, Front Squat, Lunges, work on a weakness

W.O.D.

Row 500m for time.  x2