Tuesday

Strength
5 Giant Sets of:
5 Weighted Strict Pull ups
5 Weighted Strict Dips
10 Rack Lunges, (5/side)
Rest 2-3 mins after each round.

Conditioning
5 RFT:
10 1-arm DB P.Snatch, 70/50
Run 1 Lap

Rowing
6x70m, 1 minute rest

No 10am class today! Sorry

Thursday

Strength
Bench Press 5 x 5
Weighted Pull-Ups x 1-4 reps after each set of bench
After done with bench 1 max set of strict pull ups

Conditioning
Complete as many rounds and reps as possible in 12 minutes of:
10 Renegade Rows (55/35 lbs)
20 Box Jumps (24″/20″)
Run 1 Lap

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

Tuesday

A.
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 @ 80%
*Set 5 – 2 reps @ 85%
*Set 6 – 1 rep @ 90%
*Set 7 – 8 reps @ 80%
*Set 8 – 8 reps @ 80%
Rest exactly 2 minutes between sets.
B.
Four sets of:
Weighted Pull-Ups x 3-4 reps @ 21X0
Rest 10-15 seconds
Unweighted Pull-Ups x Max reps @ 21X0
Rest 3 minutes
C.
Complete as many rounds and reps as possible in12 minutes of:
Renegade Rows x 10 reps
24″/20″ Box Jumps x 20 reps
Run 1 Lap

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)

Thursday

Dan Bailey

Skill Day

Work on Muscle Ups, ButterFly or Kipping Pull Ups

Find Max Box Jump

Find Max Turkish Get Up

Find Max Weighted Dip & Pull Ups

3 Sets of ME Handstand Push Ups

W.O.D.

3 Rounds

24 K.B. Swings (70/35)

12 Thrusters (135/95)

6  Muscle Ups  Scale = 6 C2B pull ups & 6 Ring Pull throughs

"Blind Athlete: Might as Well Jump" with Bettina Dolinsek, CrossFit Journal video [ipod] [mov] [HD mov]

What the heck is a pood?

Monday

Strength
Every other Min for 10 Min 5 Back Squat @75-80%
Weighted Pull Up 2 2 2 2

W.O.D.
4 Rounds
10 Hang Squat Cleans (95/65)
5 Chest to Bar Pull Ups (Advanced Bar Muscle Ups)
Run 1 lap

Tuesday

Strength
Squat Clean 1 1 1 1 1 1
Weighted Pull Up 1 1 1 1 1

W.O.D.
5 rounds
20 Wall Ball
20 Russian Twists
10 Med Ball Sit to Stand & Slam
Run 1 Lap with ball

YOU MUST hold and control MB for the entire 5 rounds of the workout. 5 burpee penalty anytime ball leaves hands except during WB & Slam (this includes loss of control on the WB as well)

Friday

 Everyone Loves Wall Balls

Strength
Bench Press 5 5 5 5 5
Weighted Pull up 1 1 1 1 1

W.O.D.
10 Clean & Jerk @ bodyweight
Run 400M
10 Clean & Jerk
100 Double Unders
10 Clean & Jerk
Run 400m 
Three years: Learning Weightlifting

Friday

Strength  15min to practice Pull  ups–Strict, Kip, Butterfly, weighted. W.O.D. 10-9-8-7-6-5-4-3-2-1 Power Clean (135/95) 1-2-3-4-5-6-7-8-9-10 HSPU Midline: EMOM Sit-ups 4min.x30reps

Friday

 Nick and Adam throwing around the tire

Strength
Front Squats
Weighted Pull ups

W.O.D.
4 Rounds
20 Push Press (95/65)
10 Burpee Box Jumps