Thursday

Strength
Work up to a max 2 rep Clean & Jerk

Conditioning 
50 Deadlifts 135lb/95lb
40 Sit Ups
30 Push Ups
20 Hang Cleans 135lb/95b
800m Run
20 Shoulder to Ovh 135lb/95lb
30 Wall Balls 20lb/14lb
40 Toes 2 Bar
50 Double Unders


Reminder please make October payments by Saturday Oct 3rd. Also Thursday mornings we have a 8am class now! 

Tuesday

A.
Two sets, not for time, of:Double-Unders x 50 reps
Kipping Handstand Push-Up x 12-15 reps
Bar Muscle-Ups x 3-6 reps
For each of these movements, work on movement efficiency – make these as effortless as possible.
B.
Every minute, for 10 minutes (10 sets):
Snatch x 1 rep
Work up to as heavy as possible. Then Spend a couple min trying to hit a new "P.R."
C.
Complete as many reps of Power Snatch as possible in 5 minutes of:
Run 800 Meters
135/95 lb Power Snatch x Max Reps
Rest 5 minutes, and then when the clock hits 10:00, perform the following…
Complete as many reps of Toes to Bar as possible in 5 minutes of:
Run 800 Meters
Toes to Bar x Max Reps
Rest 5 minutes, and then when the clock hits 20:00, perform the following…
Complete as many reps of Handstand Push-Ups as possible in 5 minutes of:
Run 800 Meters
Handstand Push-Ups x Max Reps

Danny Broflex: Episode 4 - The Booth - video [ipod] [mov] [HD mov]

Thursday

Strength
Snatch 10 sets of 2 around 60%
and/or Deadlift 3 3 3 3 3 or Snatch 1st Pull

W.O.D.
Run 800m
5 Bar Muscle Ups (Scale= Burpee Pull Ups)
9 Thrusters (135/95)
Run 400m
7 Bar Muscle Ups
7 Thrusters
Run 200m
9 Bar Muscle Ups
5 Thrusters

Saturday

"Willy"
Three rounds for time of:
Run 800 meters
225 pound Front squat, 5 reps
Run 200 meters
11 Chest to bar pull-ups
Run 400 meters
12 Kettlebell swings, 2 pood
Post time to comments.

Enlarge image
U.S. Marine Corps Sergeant Wade D. Wilson, 22, of Normangee, Texas, assigned to the 2nd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, died on May 11, 2012, while conducting combat operations in Helmand province, Afghanistan. He is survived by his mother and step-father Cindy Lee and Ward Easterling, father and step-mother Mitchell Boyd and Tammy Wilson, brothers Chad, Alex and Curtis, and sister Layne.

Tuesday

11 Celebrities who CrossFit

Strength

Find Max Over Head Squat

Find Max Weighted Dip

W.O.D.

Row 1 K

Five rounds of:
10 K.B. swings (70/53)

12 K.B. Front Rack lunges

Then:

Run 800m 

Midline

Tabata Alternating Hollow Position and Arch Holds

Monday

Enlarge image

Rich Froning, wins his 3rd CrossFit Games in a Row

Strength
Front Squat 5 5 5 5
Push Press 3 3 3 3 3

W.O.D.
Run 800m
15 Toes to Bar
20 KB Swing
Run 400m
20 T2B
25 KB Swing
Run 200m
25 T2B
30 KB Swing

Tuesday

I’ve wanted a Reverse Hyper for a long time, but they are expensive and take up a lot of room. We found a used one and I'm totally stoked.  It can be beneficial multiple ways.

1. restoration
2. lower back strength
3. hamstring strength
4. glute strength
5. rehabilitation  

Strength
Box Squats 8 sets of 2 (60-80%)
Hang Cleans 5 5 3 3 1 1

W.O.D.
800m Run
20 Shoulder to Over Head (135/95)
30 Squat Cleans
40 Burpee over the bar

Friday

Strength
DeadLift
5 5 5
Squat Clean
2 2 2 2 2 

W.O.D.
800m Run

30 Toes to bar
20 Burpee C2B pullups
10 Bear Complexes 135/95

Regional Preview: Week 4 - [video]

"Structure and Purpose" with Lucas Parker - [video]

Monday

Strength/ Skill
Front Squats 5 5 3 3
Squat Clean and Jerk Practice
WOD
“Marathon Monday”
5 Rounds
4 Squat Clean and Jerks (185,125)
15 Chest to Bar Pull-ups
13 Burpee lateral jumps
After 5 rounds are complete:
800m run
Your time is your total time for all 5 rounds plus the 800m sprint.
Level 3- (155,105)
Level 2- (135,85)
Level 1- (105,55),4 Rounds

“Marathon Monday” WOD. Please remember to DONATE to help a family in need.


"Christmas Abbott: Real Sports with Bryant Gumbel", HBO Sports.