Friday

 She asked for it Happy Birthday Marta!
 Pick to work on C&J or Snatch
 A1.
Every minute, on the minute, for 10 minutes:
Hang Snatch x 1 rep
*Sets 1-3 – 55-65%
*Sets 4-6 – 65-75%
*Sets 7-10 – 75-85%
Keep the focus on good speed, footwork and perfect mechanics.
A2.
Every minute, on the minute, for 10 minutes:
Hang Clean + Jerk
*Sets 1-3 – 55-65%
*Sets 4-6 – 65-75%
*Sets 7-10 – 75-85%
B.
41 Cal Row
41 Sit Ups
41 Box Jumps
41 Walking Lunge Steps
41 Pull Ups
41 Push Press 45/35
41 Power Cleans 95/65
41 Wall Ball
41 Burpees
41 Double Unders

Thursday

 9am class only this morning! No 10am! We will be going to walk our dogs after the 9am class by the train tracks

Gymnastics Challenge”
Complete as many reps as possible for each of the following:
2 Minutes of Muscle-Ups
Rest 60 seconds
2 Minutes of Alternating Pistols with Kettlebell (24/16 kg)
Rest 60 seconds
2 Minutes of Strict Handstand Push-Ups (or L-Seated DB Press)
Rest 60 seconds
2 Minutes of Strict Supinated-Grip Chest-to-Bar Pull-Ups
Rest 60 seconds
2 Minutes to establish a max effort L-Sit Hold


Every minute, on the minute, for 21 minutes:
Minute 1 – 10-15 Kettlebell Swings (32/24 kg)
Minute 2 – 8 Burpee Box Jump-Overs (24″/20″)
Minute 3 – 10 Toes to Bar

Wednesday

A.
Front Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 3 reps @ 85%
*Set 7 – 5 reps @ as heavy as possible
Rest 2 minutes between sets.
B.
For time:
Run 800 Meters
30 Pull-Ups
30 Front Squats (135/95 lbs – take weight from the floor)
30 Pull-Ups
Run 800 Meters

Tuesday

A.
Five sets of:
Push Press x 3 reps
Rest as needed
Build to today’s heaviest triple.
B.
Complete as many rounds and reps as possible in 9 minutes of:
9 Burpee Box Jump-Overs (24″/20″)
9 Push Presses (135/95 lbs)
9 Ring Dips

Monday

A.
Every two minutes, for 20 Minutes (10 sets):
High Hang Clean + Hang Clean Build in load only to the extent that mechanics and barbell speed permit. Your goal should be to improve your technique today.
B.
For time:
Row 500 Meters
15 Hang Power Cleans (165/105 lbs)
75 Double-Unders
Run 400m
10 Hang Power Cleans
50 Double-Unders

Friday

Five sets of:
Deadlift x 6 reps
Rest 2-3 minutes
Build load over the course of the five sets.
B.
“Christine”
Three rounds for time of:
Row 500 Meters
12 Deadlifts (BW or 3/4 BW)
21 Box Jumps (20″)

Today can chose row or run

Thursday

A
3 Rounds NFT
7 Box High Box Jumps
5 Free Standing Handstand push ups. Or Handstand practice
B.
Every two minutes, for 10 minutes (5 sets):
Jerk x 1 rep
Build to today’s heavy single.
C.
Three rounds for time of:
15 Push Press (135/95 lbs)
15 Pull-Ups
30 Double-Unders

Wednesday

A.
“Big Clean Complex”
6 sets of the following Complex :
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
One set consists of all 12 reps. Try not to drop the bar during the entire set. Rest as needed between sets and try to increase weight after each set.
High Hang – Start with the bar at “the pockets.”
Hang – Start with the bar just above the knee.
Squat Clean – Start with the bar on the ground. 
B.
Alternate Every 2 minutes, for 20 minutes (5 sets each):
20 Walking Lunges (32/24 kg KBs in each hand)
Bench Press x 4-6 reps

Tuesday

A.

5x7 Strict Pull Up 

5x7 Strict Dip

Add Weight as needed.
B.
In teams of three, perform three rounds each for time of:
Row 800 Meters
Run 400 Meters
20 Toes to Bar
Teammates roll through this in congo-line fashion, jumping onto the Concept 2 erg as soon as the teammate in front of them is off and has begun the 400 meter run.

Monday

A.
Every 2 minutes, for 20 minutes (10 sets):
High Hang Snatch + Hang Snatch
Build over the course of the 10 sets to something heavy for today.
B.
Three rounds for time of:
5 Bar Muscle-Ups (or 10 Strict Chest-to-Bar Pull-Ups)
10 Deadlifts (275/185 lbs)
50 Double-Unders

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Friday

Workout 15.5
27-21-15-9 reps for time of:
Row (calories)
Thrusters
Men use 95 lb.
Women use 65 lb.
Post time to comments and/or register and submit your results as part of the 2015 Reebok CrossFit Games Open.
Top male and top female will receive $2015.

For complete workout standards, video and scorecard click here.

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Watch live coverage of Camille Leblanc-Bazinet, Annie Thorisdottir and Sam Briggs on Workout 15.5 on the CrossFit Games site.

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"The Thruster" - [video]

Thursday

A.
Bench Press
5 sets of 5
Hit a couple warm up sets then go for the biggest volume possible for these 5 sets
B.
Every 6 minutes, for 30 minutes (5 sets) of:
Run 400 Meters
12 Chest-to-Bar Pull-Ups or Strict Pull-Ups
12 Strict Handstand Push-Ups or L-Seated DB Press
Note times for each set, and add them for total working time.

Happy Birthdays this week to Dennis, Henry, and Ashley

Wednesday

A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
followed by…
Every 3 minutes, for 6 minutes (2 sets):
Back Squat x 1 rep @ 101+%
B.
Every 4 minutes, for 20 minutes (5 sets):
20 Wall Ball Shots (20/14 lbs)
Run 1 Lap

Note times for each set, and add them for total working time (e.g., 1:28 + 1:32 + 1:30 + 1:34 + 1:36 = 7:10)

Tuesday

A.
EMOMx10: 1 Clean at 80%
B.
21-15-9:
Thrusters, 95/65
Box Jumps, 24/20
rest equal time, then…
100-75-50 
Double Unders and
21-15-9:
Bar Facing Burpees

Monday

A.
15 Gymnastic kip swings
2 Min T-spine Mob
10 Skin The Cats
2 Min Hold or work on Bridge Up
B.
Five sets of:
Overhead Squat x 3 reps
Rest as needed
Build over the course of the five sets to today’s heavy triple.
C.
Complete as many rounds and reps as possible in 9 minutes of:
3 Hang Power Snatches (135/95 lbs)
6 Overhead Squats (135/95 lbs)
9 Burpees Over the Barbell
12 Pull-Ups

 Happy Bithday Henry!
 Enter Your Scores Before 5:00!!

Friday

Workout 15.4
Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
Men clean 185 lb.
Women clean 125 lb.
Post reps completed to comments and/or register and submit your results as part of the 2015 Reebok CrossFit Games Open.
Top male and top female scores will receive $2015.

For complete workout standards, video and scorecard click here.

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Watch archived footage of Josh Bridges and Scott Panchik on Workout 15.4 on the CrossFit Games site.

Thursday

A.
Every 2 minutes, for 12 minutes:
Minutes 1-2 & 7-8: Rope Climb x 2 ascents
Minutes 3-4 & 9-10: L-Sit Hold x 45 seconds accumulated time
Minutes 5-6 & 11-12: Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
B.
Complete as many rounds and reps as possible in 15 minutes of:
Run 600 Meters
15 Strict Pull-Ups (ladies – perform 10 strict)
15 Kettlebell Swings (32/24 kg)
C.
Core. Coach Ron's choice

Wednesday

A.
Take 15 minutes to build to today’s heavy Clean & Jerk
B.
Every minute, on the minute, for 15 minutes (15 sets):
3 Ground to Overhead (135/95)
6 Burpees Over the Barbell
If you fail to complete the round within the minute, finish all of the
repetitions and then sit out the minute in which you carried over into.
Restart at the top of the following minute.
C.
Every 2 minutes for 10 minutes (5 sets):
100 Meter Farmer’s Carry (as heavy as possible)

Tuesday

A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
followed by…
One set of:
Back Squat x Max Unbroken Reps @ 90%
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)
B.
As many rounds and reps as possible in 15 minutes of:
30 Weighted DB Box Step-Overs
30 Double-Unders
30 Push Press (95/65)

 "Beauty Beyond Strength" with Stacie Tovar - [video]

Monday

A.
Every 2 minutes, for 16 minutes (4 sets of each):
Station 1 – 2 Weighted Pull-Ups + 4 Strict Pronated + 6 Supinated-Grip Pull-Ups
(if you’re still working on your first pull-ups, try 2-3 slow negatives + 5-6 Band Assisted Strict Pull-Ups)
Station 2 – Bench Press x 8 reps @ 20X1
B.
For time:
Row 1000 Meters/ Run 800
Then 2 Rounds
10  Strict Handstand Push-Ups
20 Ring Dips
30 Push-Ups