Friday

A.
2 Rounds
8 -12 False Grip Kip (forward and back) or hang (build up to 60 sec)
Handstand Walk or hold up to 60 sec
8-12 GHD Sit Ups
B.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
(all percentages should go off of your most recent tested 1-RM…not a weight that you think you could have hit for a 1-RM)
followed by…
C.
Every 2 minutes, for 10 minutes (5 sets) of:
Split Jerk x 3 reps @ 65-75%
Focus here is on PERFECT mechanics. Pause in the receiving position and check that you are perfectly balanced and your feet are where you want them to be before recovering.
D.
Against a 10-minute running clock, complete:
1000 Meter Row
—-
As many rounds and reps as possible of:
30 Double-Unders
20 Wall Ball Shots
10 Ring Dips

3 years at Quest ct.

Sat is coming up soon, we would like everyone that can come out and hang out or compete. For now I know we will open at 9 and if you are competing be ready to go by 9:30. We will do food pot luck style but I'm not going to bring the bbq this time. If you want to bring something to share great,  if not no big deal. We plan on getting our crock pot going. If you think you might want to do this but aren't sure, please talk to us about it, it will be fun!

Thursday

A.
2 Rounds
10 Heavy K.B. Swings
12 Burpee Pull Ups
15 Superman
B.
Every 2 minutes, for 10 minutes (5 sets) of:
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 80%
*Set 5 – 2 reps @ 90%
C.
In teams of two, alternate sets to complete four each of:
Barbell Complex x 4 reps
400 Meter Run
Barbell Complex =
3 Hang Power Cleans
2 Alternating Reverse Lunge Steps
1 Shoulder to Overhead
(Suggested weights are 135/95 lbs)
 
Camille Leblanc-Bazinet, Amanda at 135 lb. - [video]

Wednesday

A.
2 Rounds
30 Double Unders
3 Skin the Cat
10 High Box Jumps
20 Hollow Rocks
B.
Five sets of:
3 Position Snatch
Rest 2 minutes
C.
Every 2 minutes, for 14 minutes (7 sets):
Clean + Front Squat + Jerk @ 80-85% of your 1-RM Clean & Jerk
D.
Complete as many rounds and reps as possible in 7 minutes of:
7 Overhead Squats
7 Lateral Jumps Over Barbell
7 Toes to Bar

Tuesday

Good Job to all of our runners over the weekend. Lindsay, Janice, and Donna did the Merrel Down and Dirty Mud Run. Cammi, Matt and Megan did the Apple Hill Harvest Run.

A.
3 Rounds
10 False Grip Ring Chin Ups
45-60 of Ring Support
10 GHD Sit Ups
B.
Five sets of:
Bench Press x 2 reps 90%ish
Rest 2-3 minutes
C.
Five sets of:
Unsupported Seated Strict Press x 5-6 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes
Go as heavy as you can with the goal of achieving all 6 reps. If you only get 5 reps, stay at that weight. If you get 6 reps, you MUST go up. Don’t let this portion take you more than 15 minutes total.
D.
In teams of two, alternate to complete 5 sets each of:
20 Kettlebell Swings (24/32 kg)
20 Hand-Release Push-Ups

Monday

This Sat we will have a fun competition to celebrate 3 years at our current location. If you are interested in competing please let us know by Thursday night at the latest. We plan on making the work outs doable for everyone that is interested yet challenging enough for our athletes who are interested in doing other competitions to get gain experience. We will open up at 9 as usual and plan on getting in at least 3 work outs for each competitor, we will be finished depending on the amount of competitors but it should be early afternoon.

A.
2 min double or triple under practice
3 Rounds
10 Ring Push Ups
10 Paralette pass throughs
20 Superman
B.
In six sets or less, build to a 1RM Front Squat
C.
By yourself or with a partner
As many rounds and reps as possible in 20 minutes of:
20 Thrusters (135/95)
20 Pull-ups
20 Burpees

Friday

A.
3 Rounds
10 Ring Rows (Feet on Box)
10 Tuck Ups
3 Wall Climbs
B.
Every two minutes, for 16 minutes (8 sets):
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 2 reps @ 90%
*Set 8 – 1 rep @ 90%
C.
Partners alternate whole rounds for time and complete four rounds each of:
Row 250 Meters
Kettlebell or Dumbbell Single-Arm Push Press x 5 reps each arm
Goblet Squats x 10 reps
Run 1 Lap

Thursday

 A.
2 Rounds 
60 Sec Handstand Hold
30 Sec L sit hold
60 Sec Squat Sit Hold
10-12 GHD Sit Ups
B.
Bench Press
4 Sets of 1 @ 90%
C.
In teams of two, partners alternate whole rounds and complete as many rounds and reps as possible in 12 minutes of:
135/95 lbs Power Cleans x 5 reps
Hand-release Push-Ups x 10 reps
*If doing without a partner add a lap run in between each round. 

Wednesday

A.
Every 90 seconds, for 15 minutes (10 sets):
Jerk
*Sets 1-2 – 3 reps @ 60%
*Sets 3-4 – 2 reps @ 70%
*Sets 5-6 – 2 reps @ 80%
*Sets 7-8 – 1 rep @ 90-95%
*Sets 9-10 – 1 rep @ 101-105%
B.
Every 2 minutes, for 10 minutes (5 sets) of:
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 80%
*Set 5 – 2 reps @ 85%
C.
Three sets for max reps of:
Pull-Ups x 60 seconds
Rest 30 seconds
95/65 lbs Thrusters x 60 seconds
Rest 30 seconds
Double Unders x 60 seconds
Rest 60 seconds

Tuesday

No 6:30 tonight

A.
50 Double Unders
3 rounds
90 sec plank
60 sec squat sit
20 sec hang at bottom of a dip
B.
Front Squat
*Set 1 – 3 reps @ 85-90%
*Set 2 – 2 reps @ 90-95%
*Set 3 – 1 rep @ 95-102%
*Set 4 – 3 reps @ 90-95%
*Set 5 – 2 reps @ 95-102%
*Set 6 – 1 rep @ 105+%
Rest 2 minutes between sets
C.
Every 90 sec, for 15 minutes (10 sets) of:
(squat) Clean x 1 rep
*Sets 1-2 – 70-75%
*Sets 3-4 – 75-80%
*Sets 5-6 – 80-85%
*Sets 7-8 – 85-90%
*Sets 9-10 – 90-95%
C.
Every 3 minutes, for 18 minutes (6 sets):
Run 2 Laps
10 Box Jump-Overs (30″/24″)
1 Clean (Power or Full)
Scoring – Your total score is the sum of your heaviest successful cleans performed within each of the 3-minute increments (e.g., 255 + 265 + 275 + 275 + 265 + 265 + 0 (FAIL) + 255 = 1855). You may take multiple attempts within the 3-minute increment, but only the heaviest successful attempt will count.

Monday

A.
Push Up x 15
Strict Chin Up x 10
High Box Jump x 5
B.
Four sets of:
Power Clean x 1.1.1.1
(rest 10 seconds between singles)
Rest 2 minutes
Weighted Pull-ups x 2-3 reps @ 21X0
Rest 2 minutes
C.
Every minute, on the minute, for 8 minutes:
Strict Shoulder Press x 1 rep
Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95,
Then rest two minutes before starting…
Every 2 minutes, for 6 minutes (3 sets) of:
Strict Shoulder Press x 1 rep @ 101-105%
D.
Three rounds for time of:
24″/20″ Box Jumps x 20 reps
Burpees x 15 reps

Friday

A.
Four sets of:
Overhead Squat x 2 reps
Rest 2-3 minutes between sets
B.
Every 90 sec, for 15 minutes (10 sets):
Split Jerk
*Sets 1-2 – 3 reps @ 60%
*Sets 3-4 – 2 reps @ 70%
*Sets 5-6 – 2 reps @ 80%
*Sets 7-8 – 1 rep @ 85-90%
*Sets 9-10 – 1 rep @ 90-95%
C.

WOD
5rds
20 Wall ball
15 Box jump 24″
30 Double unders
10 Push-ups - See more at: http://crossfitcsa.com/#sthash.X9j16Hfr.dpuf

WOD
5rds
20 Wall ball
15 Box jump 24″
30 Double unders
10 Push-ups - See more at: http://crossfitcsa.com/#sthash.X9j16Hfr.dpuf

WOD
5rds
20 Wall ball
15 Box jump 24″
30 Double unders
10 Push-ups - See more at: http://crossfitcsa.com/#sthash.X9j16Hfr.dpuf

WOD
5rds
20 Wall ball
15 Box jump 24″
30 Double unders
10 Push-ups - See more at: http://crossfitcsa.com/#sthash.X9j16Hfr.dpuC.

2 Rounds
400m Run
60 Double-Unders
30 Kettlebell Swings (32/24 kg)
15 Toes to Bar
10 Handstand Push Ups
5 Bar Muscle-Ups

Thursday

A.

4 Rounds

8-10 strict HSPU (small deficit for RX+)

8-10 strict toes to bar 

B.

Bench Press

4 sets of 3 @ 80%

C.
Five sets of:
Against a two-minute running clock, complete:
Hang Cleans x 3 reps
Shoulder to Overhead x 6 reps
Front Squats x 9 reps
Burpees x Max Reps
Rest 2 minutes between sets. Recommended Loads – 135/95 lbs.

What French Kids Eat For School Lunch Puts American Lunches To Shame

Wednesday

A.
3 Rounds
40-60 Double Unders
6-12 Band Pops
8-12 Ghd Sit Ups
12 Front Squats (45/35)
B.
Every 90 seconds, for 15 minutes (10 sets) of:
Hang Squat Clean x 1 rep
*Sets 1-3 – 70-75%
*Sets 4-6 – 75-80%
*Sets 7-8 – 80-85%
*Sets 9-10 – 85-90%
C.
Every 2 minutes, for 12 minutes (6 sets) of:
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Sets 4-6 – 2 reps @ 80%
D.
5 Rounds
5 Deadlift*
5 Chest to Bar Pull-Ups
Run 1 Lap
*load with 60-70%

Tuesday

A.
5x5 deficit HSPU, 12" or more
3x10 L-hold to standing press (off parallettes)
5 max-effort floor slides in pushed out hollow position (use frisbee to slide)
B.
Four sets of:
Push Press x 3-5 reps
Rest 90 seconds
Weighted Supinated-Grip Pull-Ups x 3-5 reps @ 2110
Rest 90 seconds
C
Push Jerk x 4 sets of 3
Split Jerk 4 sets of 1
D.
For time:
Wall Ball Shots x 10 reps
Ring Dip x 1 rep
Wall Ball Shots x 9 reps
Ring Dips x 2 reps
Wall Ball Shots x 8 reps
Ring Dips x 3 reps
…
Wall Ball Shots x 1 rep
Ring Dips x 10 reps

Monday

A.
3 Rounds
4 strict HSPU *rx+ = do them freestanding!
6 strict knees to elbows (get knees to elbows, not armpit)
80ft handstand walk
B.
Every two minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
C.
Every two minutes, for 6 minutes (3 sets):
Back Squat x 5 reps @ 85%
D.
Complete rounds of 9, 7 and 5 reps for time of:
Muscle-Ups  (Scale 9, 7,5 each C2B & Dips)
Cleans (225/155 lbs)
(power or full cleans are fine)

Friday

A.
Back Squat
60% x 4, 70% x 4, 80% x 4 x  2
B..
Five sets of:
Snatch x 1.1.1
(rest 5-7 seconds between singles)
Rest 2 minutes
C.
Every 2 minutes, for 16 minutes (8 sets):
Front Squat + Jerk
*Sets 1-2 – 70-75%
*Sets 3-4 – 80-85%
*Sets 5-6 – 90-95%
*Sets 7-8 – 95+%
D.
Four rounds for time of:
115/75 lb. Hang Power Snatch x 10 reps
24″/20″ Box Jumps x 15 reps

Thursday

Ben Smith, Team Series Event 12.

A.
3 rounds for quality
5 to 50ft of handstand walk
10 strict toes to bar
10 plate walks - wall or freestanding
B.
Bench Press
4 sets of 5 @ 80%
C
Four sets of:
Dumbbell Shoulder Press x 4-6 reps @ 2011
Rest 60-90 seconds
Farmer’s Carry  to mailbox and back
Rest 60-90 seconds
D.
Complete as many rounds and reps as possible in 4 minutes of:
115/75 lb. Push Press x 10 reps
Pull-ups x 10 reps
Rest 4 minutes, and then . . .
Complete as many rounds and reps as possible in 4 minutes of:
32/24 kg Kettlebell Swings x 10 reps
Hand-Release Push-Ups x 10 reps

Wednesday

A.
Double-Unders x 40-50 reps
Three sets, not for time, of:
Pistols x 3-5 reps each leg
Rope Climb x 1-2 ascents
B.
Every 90 seconds, for 15 minutes (10 sets):
Split Jerk
*Sets 1-2 – 3 reps @ 60%
*Sets 3-4 – 2 reps @ 70%
*Sets 5-6 – 2 reps @ 80%
*Sets 7-8 – 1 rep @ 85-90%
*Sets 9-10 – 1 rep @ 90-95%
C.
Every 2 minutes, for 10 minutes (5 sets) of:
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 80%
*Set 5 – 2 reps @ 90%
D.
In teams of two, partners alternate whole rounds to complete three each of:
25 Wall Ball Shots
400 Meter Run

How to Perform a Proper Front Squat

If you want better abs, time to front squat.
If you want a better clean, time to front squat.
If you want better strength & flexibility, time to front squat.

Tuesday

A.
4 rounds - 30 seconds or so at each station
Plate walks - back to wall
GHD situps
Handstand shoulder taps
Max Set of Pull Ups
B.
Every 2 minutes, for 20 minutes (10 sets) of:
Hang Clean + Clean   (Full Squat on both)
*Sets 1-3 – 65-70%
*Sets 4-6 – 70-75%
*Sets 7-8 – 75-80%
*Sets 9-10 – 80-85%
C.
Front Squat
(no prescribed tempo this week)
*Set 1 – 4 reps @ 75-80%
*Set 2 – 3 reps @ 80-85%
*Set 3 – 2 reps @ 85-90%
*Set 4 – 4 reps @ 80-85%
*Set 5 – 3 reps @ 85-90%
*Set 6 – 2 reps @ 90-95%
*Set 7 – 6 reps @ 75-80%
Rest 2 minutes between sets
D.
Complete as many rounds and reps as possible in 10 minutes of:
155/105 lb. Power Clean x 10 reps
Burpees x 10 reps
 
Bar path in the shoulder press with Denise Thomas - [video]