A. Power Clean + 2 Push Press x4 - 115lb
B. Squat Clean 2x5 - 95, 95, 95, 105, 105lb
C1. 15 kb swings x4 - 53lb
C2. 30 situps x4

Monday, March 21

3 rounds for time:
20 Goblet squats - 53lb
15 ring dips
(10:55)
+
3 rounds for time:
250m row
15 kb swings - 44lb
(5:17)
+
3 rounds for time:
15 wall balls
15 chinups
(6:47)
+
3 rounds for time
10 burpees
15 box jumps
(4:07)

Friday, March 18

Crossfit Games Week 1 WOD - Take 2

10 min AMRAP
30 Double unders
15 snatches - 55lb

Wednesday, March 16

Crossfit Games Week 1 WOD

10 min AMRAP
30 Double unders
15 snatches - 55lb

4 rounds + 30 DU + 6 snatches

Tuesday, March 15

Snatch Practice

Monday, March 14

A.M. WOD
A. weighted chin ups 3 x 4; 10lb
B. amrap chin ups - 1 attempt
C. back extensions 20 x 3; rest 2 min
D. 30 sec AMRAP DU's; rest 30 sec x 5

P.M. WOD
A. Snatch to 1 rep max
B. Split Jerk to 1 rep max
+
4 rounds
10 overhead squats - 75lb
10 toes to bar
20 box jumps

Friday, March 11

3 rounds
11 Curtis P's, 65lb
11 burpee pull ups
45 straddle sit ups
Time: 16:35

Thursday, March 10

10 min run
+ 25 TGU/arm slow and steady - 16 kg
+ 20 sit ups; rest 1 min x 3
+ 100 lunges slow and steady
+ 10 min row

A.M WOD
2 rounds for time:
30 squat clean - 65lb
Row 250 m

Time: 12:10


P.M. WOD
for time:
25 HSPU
25 double unders
55 KBS - 1.5pd
25 double unders
25 burpees

Time :9:45

Tueday March 8

A. back squat @ 20X1; 3,3,3; rest 5 min (135, 155, 165lb)
B. snatch balance - 3 x 3 @ 80%; rest 1 min - 65lb
C. 10 CTB chin ups; rest 4 min x 3

A. On a 30 sec countdown timer perform 1 push press from a rack position; weight starts at 95lb; weight increases 10# total every 30 sec
REST 2 MIN
B. AMRAP Box Jumps in 90 sec - 14"
REST 2 MIN
C. Airdyne Max Cals in 90 sec
REST 2 MIN
D. 30 Jumping Muscle Ups for time
REST 2 MIN
E. Run 1 mile

A. up to 135lb
B. 80 jumps
C. 27 cal
D. 8:23
E. 7:00

A.M. WOD

5 sets:
3 hang power snatch - 85lb
Row 350 m @ 95-97%
rest 5 min b/t sets


P.M. WOD

20 min AMRAP
8 unbroken chin ups
30 unbroken squats
45 double unders

A. hspu - amrap x 5; rest 2 min
B. ring push ups - amrap x 4; rest 2 min
C. ring dips - amrap x 3; rest 2 min
D. gh raises -15 x 3; rest 90 sec

A.M. WOD
A. Power Clean  2,2,2,2; 115lb
B. Power Clean x 1/Thruster x 1;  x 5 - 95lb
C. KBS - 21 unbroken - 53lb x 3

P.M. WOD
4 sets

10 fast thrusters - 65lb
10 faster pullups
10 fastest burpees
rest walk 4:30
+
4 sets:
Row 30 sec @ 95%
walk rest 4:30
+
4 sets:
25 unbroken sit ups
rest 1 min

A.M. WOD
A1. Dead Lift 135lb; 10 sets of 2
A2. 8 clap push ups ; 10 sets
B. GH Raises  8 x 4
C. FLR - 300 sec total on rings

P.M. WOD
5 rounds
5 jumping muscle ups
10 deep pushups
20 weighted situps

Time: 15:30

+
Row 4500m

Saturday, February 26

3 rounds
6 power snatch - 85lb
15 pullups
24 wall balls

Time :13:47

Thursday, February 24

Row 10 min
50 Turkish getups - 26lb
Row 10 min
+
run 400m x 5

Wednesday, February 23

50 HSPU
100 Pistols
150 Situps
200 DU

Time: 33:22

A.M. WOD
A. Power Clean - 3 x 3 @ 80%; rest 2 min - 105lb
B. Power Clean x 1/Split Jerk x 3 @ 80% x 3; rest 2 min - 105lb
C. Clean and Jerk - 8 sets of tough doubles; incomplete rest - 90 sec - 105lb
D. Toes to Bar - 20 x 2

P.M. WOD
4 sets
15 KB swings - 53lb
200m row 90%
rest 4 min
+
4 sets
15 burpees
row 200m 90%
rest 5 min
+
4 sets
15 pullups
row 200m 90%
rest 5 min

Monday, February 21

20 sets:
1 min skipping easy
1 min (30 sec R bridge/30 sec L bridge)
1 min - 6 point burpees

Sunday, February 20

WOD 1:
3 rounds for time:
15 Dead Lift - 135lb
15 Ring Dips
20 Box Jumps

Time: 11:30

WOD 2:
3 heavy front squat - 120lb
15 chin ups AFAP
25 double unders AFAP
rest 6 min x 7

P.M. WOD
Row
3 min @ 85%
3 min rest
8 rounds

A.M. WOD
12 chin ups
rest 1 min x 10
+
AMRAP DU's in 40 sec
walk 1:30 x 6
+
Side Bridges
amsap/side x 1 attempt/side

12 minute AMRAP
12 wall balls - 20/14# to 10ft
12 back extensions
12 double unders

6 rounds

A.M. WOD
4 touch and go Power Cleans (85, 85, 90, 95, 95, 105, 105, 105lb)
10 burpees
rest 4 min
x 8 rounds

P.M. WOD
A. Split Jerk - 3 x 3 @ 80%; rest 90 sec - 105lb
B. Split Jerk - 3 x 3 @ 90%; rest 3 min - 115lb
C. Press @ 12X2; 3,2,3,2; rest 3 min - 65, 75, 85, 95lb
D1. 75 knees to elbows; rest 1 min
D2. 50 GHD sit ups; rest 1 min

Monday, February 14

A.M. WOD
A. KB Swings 3x20 - 35lb
B. Turkish Get ups - 25/each arm - 18lb
C. Ring hold for 300sec - rings 2"/feet 6"
D. GH Raises 3x12

P.M. WOD
Row
30 sec @ 90%
30 sec @50%
x30

Saturday, February 12

"Testing"
5 Muscle Ups
10 HSPU
15 Clean and Jerk - 105lb
25 Wall Balls - 15lb
30 Burpee Pullups
35 cal Row

Time: 18:30

Friday, February 11

A.M. workout
Row for 40 minutes

P.M. Workout
A1. Close Grip Bench Press 3x3 (95, 95, 105lb)
A2. Front Squat 3x3 (115, 115, 125lb)

6 rounds
15 burpees
row 300m
rest 5 min

Thursday, February 10

10 minute muscle up practice
+
10/arm kettle bell snatches, 15, 26, 35lb
+
10 pullups/min for 10 minutes
*2011 GOAL #1 Reached! 100 pullups in 10 minutes!
+
40sec AMRAP Double Unders x6

Tuesday, February 8

A1. Dead Lift 5 sets of 3 (185, 205, 215, 225, 235lb)

A2. Ring Dips - amrap kipping x 5
B. Hang Squat Clean - 3x3 - 75lb

A1. Push Press 3.3 x5 (95, 95, 115, 105, 105lb)
A2. Pullups 25 x5

Saturday, February 5

Part 1:
5 sets
Power Clean x1
Squat Clean x2
Split Jerk x3
Front Squat x4
95, 95, 100, 105, 105lb
rest 1hr

Part 2:
Row 1K
20 ring dips
20 ring rows
Row 1K
rest 1hr

Part 3:
30, 25, 20, 15, 10, 5
GHD Sit ups
KB swings - 53lb

Friday, February 4

3 rounds
10 K2E
15 burpees
20 jumping lunges

Wednesday, February 2

A1. Press Cluster 2.2.2.2 x 4
          75, 75, 80, 80lb
A2. GH Raises  15 x 4
B. 10-1 HSPU unbroken ladder
C. DB Powell Raises  7/arm x 3

P.M. WOD
Row
Warm up - 5min @50%
3 x 4 min @90%
      2 min @50%
Cool Down - 5min @50%

A.M. WOD
21-18-15-12-9-6-3
Front Squats - 105lb
Pullups

Time: 21:59

A1. Deadlifts 7 rounds of 3 reps
135, 155, 165, 175, 185, 195, 210
A2. Close grip ring pushups 7rounds of 7 reps
B1. 21 unbroken KB swings x3 - 53lb
B2. 75 pushups x3

Saturday, January 29

For 10 min on the minute:
2 Power Clean - 95lb on first 5, 105lb on next 5

As many total reps in 12 minutes;
5 HSPU
5 ring dips
5 ring rows

Friday, January 28

WOD:
row 1K


+

5 rounds:
25 chin ups
7 push jerk - 95lb - from ground

Time: 22:21

Thursday, January 27

A.M. workout
A1. Ring Dips @ 21X1; amrap (-1) x 3; rest 90 sec
A2. GH Raises @ 2010; 20 x 3; rest 90 sec
B1. Clap Push Ups @ 10X0; amrap x 3; rest 90 sec
B2. GHD Back Extensions @ 1010; 25 x 3; rest 90 sec
C. Close Grip Push Ups @ 1010; amrap x 3; rest 60 sec

P.M. workout
6 sets:
60 sec run @ 85%
60 sec box jumps 14"
60 sec double unders
rest 5 min

Tuesday, January 25

Row:
Warm up - 5 min @50 %
3 sets
8 min @ 75%
2 min @ 50%
Cool down - 5 min %50%

Monday, January 24

A.M. workout:

A. Hang Power Clean - 3,3,3,3,3,3,3; rest 4 min (95, 95, 105, 105, 105, 105, 95lb)
B. Freeze Box Jumps - 4 sets of 6; rest 90 sec
C. Max Vertical Jump - 3 attempts per set x 3 sets;  2 min b/t sets

rest 6 hours

P.M. workout:
3 rounds of 6 min AMRAP:
3 thrusters - 95lb from ground
10 chin ups
15 double unders
rest 10 min b/t sets

Saturday, January 22

A1. Bench Press 30x0, wave load
   (95, 125, 145, 115, 125, 135lb)
A2. Clean Grip Deadlift 5 reps x6
  (135, 155, 175, 185, 195, 195 lb)
B. Split Jerk 3reps x3
   (95, 105, 115lb)
C1. GHD Situps 10 x3
C2. Dumbell extension 7 x3

Friday, January 21

Strength:
2 Squat Cleans every minute on the minute fo 10 min
85lb

WOD:
30 squat cleans 65lb
10 pullups
20 squat cleans
20 pullups
10 squat cleans
30 pullups

Time:15:24

Wednesday, January 19

7 rounds
5 ring pullups
5 deep dips
10 HSPU - deep
15 GHD Raises

A.M. Workout
Run 5 min @ 5k pace
walk rest 2 min
repeat 4 times

P.M. Workout
3 sets
A1. 10 unbroken pull ups, 20 pushups; rest 20 sec
A2. Row 400m @ 90%; rest 5 min
B. 3 x 50 unbroken Wall Ball; rest 2 min

A.M. workout
"Josh"
Over Head Squat 21-15-9 - 65lb
Pull Ups 42-30-18

Time:12:05


P.M. workout
6 sets; rest 10 min actively
30 sec amrap Clean & Jerk, 95lb
30 sec amrap Box Jumps, 20"
30 sec amrap KB Swings, 53lb
30 sec amrap Double Unders
30 sec amrap Burpees

Team WOD:
run 800m
171 jump rope
100 situps
50 squats

Friday, January 14

WOD:
Strength + Cardio
A1. Ring Dips @ 33X3; amrap x 5
A2. Strict Pull Ups @ 21X1; 3-5 x 5
B. Narrow Grip push ups x 50
C. Toes to Bar- 50
D. Tabata Row

Strength:
Press 3,2,2
5 rounds of 3
65, 75, 80, 85, 85

WOD:
15 ->1
lunges each leg
box jumps

Time:13:18

WOD:
3 min amrap x4
5 push press - 85lb
7 pullups
rest 1 min

11 rounds

Strength:
Thrusters 5x3
65, 75, 75, 85, 85

WOD:
"Jackie"
Row 1000m
50 thrusters
30 pull ups

Time: 10:57


Thursday, January 6
Muscle up practice

3 rounds
A1. 3,1,2 ring dips amrap
A2. 3,1,2 ring rows amrap

B1. close grip pushups amrap
B2. 20 V ups


Wednesday, January 5
Anaerobic Power
Press- build to heavy single  - 100lb
+
5 sets
10 unbroken HSPU
Row Sprint 30 seconds
rest 2 min
+
Row 500m for time

WOD:
15, 14, 13, 12, 11...1
KB swings - 53 lb
box jumps

Time:14:24

+
10 min amrap Double Unders

Monday, January 3

WOD:
"Angie"
100 pullups
100 pushups
100 situps
100 squats

Time: 22:36

Endurance: run 1 mile