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Strength & Conditioning: 15 September 2015

Strength:
10 minutes to choose starting weight and warm up for cleans and front squats.

then

Every 2 minutes, for 16 minutes:
Station A – Hip Hang Power Clean + Power Clean at Knees  + Full Clean
(build to work as heavy as possible)

WOD:
Against a 3-minute running clock, complete as many rounds through the following ladder:
Hang Power Clean + 1 Front Squat
Hang Power Clean + 2 Front Squats
Hang Power Clean + 3 Front Squats
Rest 3 minutes between sets, and complete a total of three sets.
Rx: 135/85

Conditioning: 15 Sept 2015

Strength WOD:
1 Minute of Tire Flips
Rest 30s
1 Minute of Tire Flips
Rest 30s
1 Min Sled Drags at 45/25
Rest 30s
1 Min Sled Drags at 45/25
Rest 30s
1 Heavy SB to Shoulder (Alternating.) Use about 50-60% BW
Rest 30s
1 SB to Shoulder (Alternating.) Use about 50-60% BW
Rest 30s

WOD:
10 - 1 Toes to bar
1-10 Slam Balls
slam balls as far away from pull up rig as possible

Strength & Conditioning: 14 September 2015

Strength:
Overhead Press:
3 x 8-10
If 10+, 9=, 8-

Then 50 reps each. Not for time. Break down sets as needed. Complete all 50 reps in movement. one before moving to the next movement.
A: Poliquin Lateral Raises (DB or small plates.)
B: Plate Front Raises 50 reps, break as needed.

(For example, using 15# dumbbells: 12, 10, 10, 10, 8 reps.  Move to plate raises: 5x10. etc.  You mileage may vary.)

WOD:
14.5 lite
21-18-15-12-9 reps for time of:
Shoulder to Overhead (85/55)
Normal Burpees. (No bar over.)

Conditioning: 14 Sept 2015

Strength WOD:
Teams of 3
5 Hex Bar deadlifts @ ~ bodyweight
25m Hex Bar farmer's carry @ ~ bodyweight

WOD:
EMOTM for 18 mins
Min 1 45 sec max effort KB push press (20k/12k)
Min 2 45 sec max effort KB swings(24/16)
Min 3 45 sec max effort double unders

Strength & Conditioning: 11 Sept 2015

Strength:

Backsquat 3x 8-10 Reps

If 10+, 9=, 8-

WOD:
In teams of two, with only one partner working at a time…

Complete as many reps as possible in 6 minutes of:
Wall Ball Shots

Rest until the running clock reaches 8:00, and then…

Complete as many calories as possible in 6 minutes of:
Rowing on Concept 2

Conditioning: 11 Sept 2015

Strength:
5RNFT
8L/8R Single Arm KB Bentover Rows
5-8 Weighted Dips (if 8 then add weight)

WOD:
5 - 4 minute rounds:
run 2 laps
20 russian twist (10L/10R) (20k/12k)
max effort burpees

score=burpees

Strength & Condtioning: 10 Sept 2015

Strength:

Every 2 minutes, for 16 minutes:
Clean Pull From Ground + Hang Clean @ Hip + Full Clean + Jerk

Build up in weight over 8 sets. Mark final weight.

WOD:

Every minute, on the minute, for 15 minutes:
Clean or Power Clean* x 2 reps
Burpees over Barbell x 6 reps


*Load can vary from minute to minute. Post total amount successfully cleaned.

Conditioning: 10 Sept 2015

Strength WOD:
EMOTM 9 min
minutes 1, 4, 7:    5 tire flips
minutes 2, 5, 8:  10 Bulgarian Goat Bags
minutes 3, 6, 9:  10 suitcase lunges

WOD:

8 min AMRAP
20 wallballs (20#/14#)
20 Box Step Overs (24”/20”)

rest 2 minutes

8 min AMRAP
40 (20L/20R) single arm kettlebell swings (20#/14#)

20 Box Step Overs (24”/20”)

Strength: 08 Sept 2015

Strength:

A: Bentover BB Row 3x6-8
Shins vertical, back straight, bar to belly button with pause at the top.
B: 1 min of work, 20 seconds to rotate.
     i.  BB Scap Only Row
     ii. Ring Y-raises.
     iii.  Weighted Ironmans

Conditioning: 09 Sept 2015

Strength WOD:

5RNFT
50m overhead plate carry (35#/25#)
10 plate raises (35#/25#)
25m plate pinch (35#/25#) - left
25m plate pinch (35#/25#) - right

Partner WOD: 
Partner A) 2k row
Partner B) minute 1: 1 minute plank
                 minute 2: double under practice
                 minute 3: rest

Strength & Conditioning: 08 Sept 2015

Strength: 
Deadlift 4-6 x2
If 4, go down.
If 6 , go up.
If 5, stay the same.

Strength WOD:
1 Minute of Tire Flips
Rest 30s
1 Minute of Tire Flips
Rest 30s
1 Min Sled Drags at 45/25
Rest 30s
1 Min Sled Drags at 45/25
Rest 30s
1 Heavy SB to Shoulder (Alternating.) Use about 50-60% BW
Rest 30s
1 SB to Shoulder (Alternating.) Use about 50-60% BW
Rest 30s


WOD:
21-15-9
Deadlifts and Burpees
185/125 (Compare against July 4th)
Weight shouldn't be more than about 70% of DL working weight.


If you competed on Saturday you can do 12 minutes of Cindy.

Conditioning: 08 Sept 2015

Strength WOD:
5RFT - Adding weight each round
15m Sled Drag
15m Sled Pull

WOD:
20 Min AMRAP
"Running Cindy"
Run 1 lap
then perform 3 rounds of Cindy
5 pull ups
10 push ups

15 air squats

1 lap + 3 rounds of Cindy = 1 round

Conditioning: 07 Sept 2015

WOD A:
Hex Bar Deadlift 6×4
KB Row 6×8/8

WOD B:
For time -
50 KB Push press (AHAP)
50 goblet squats (AHAP)

You must complete all KB Push Press before moving on to Goblet squats.

Strength & Conditioning: 07 Sept 2015

Strength:
15 min to find a frontsquat 1RM or heavy single

Skill WOD:
EMOTM 6 Min

A: 1 Min of ME Strict HSPU or HS walk ups/kick ups or holds. (Depends on athlete.)
B: 1 Min of Hollow Rock Holds or planks if too difficult.
C: 1 Min of bar hangs. (Pull up style hang with engaged scapula.)

WOD:
With A Running Clock:
0:00 to 8:00 min:
4 Rounds For Time:
21 Air Squats
15 KB Snatches (Switch as needed.) 20/12
9 Pull Ups (Any style.)

8:00 to 16:00 min:
3 Rounds For Time:
15 KB Push Press (20/12) Switch as needed.
12 Hang Power Cleans (95/65)

9 Push Ups

Strength & Conditioning: 04 September 2015

WOD:
12 Minute AMRAP: 3x Squat Clean to Thruster. Bar to ground every time. @135/90 (Should be heavy but safe.) 1x Lap

Conditioning: 04 Sept 2015

WOD A:
3RFT
100m farmer’s carry (24k/16k)
20 burpees
50m waiter’s walk(left hand)
20 KB Swings
50m waiter’s walk (right hand)
20 KB Swings

WOD B:
Teams of 3 switching every 250m
3k row

Strength & Conditioning: 03 Sept 2015

Strength:
5 Sets
5 Tire Flips
5 Weighted Dips

WOD:

Three rounds for time of:
6 Clean & Jerks (185/135 lbs)
12 Burpees Over the Barbell
12 Strict Handstand Push-Ups

Conditioning: 03 Sept 2015

WOD A:

5RNFT
5 Tire Flips
2 Rope Climbs or 6 strict Pull-ups or 10 ring rows
5 Weighted Dips 

WOD :

With a 15 min running clock.
Run 7 laps
then
1 Box Jump
1 KB Goblet Squat (24k/16k)
2 Box Jumps
2 KB Goblet Squats
3 Box Jumps
3 KB Goblet Squats
4 Box Jumps
4 KB Goblet Squats


Continue laddering up until time runs out.

Strength & Conditioning: 02 Sept 2015

WOD:
Five rounds for time of:
12 Push Presses (95/65 lbs)
12 Kettlebell Swings (32/24 kg)

Conditioning: 02 Sept 2015

WOD:
10 Rounds for reps
30 sec max effort KB push press (20k/12k)
30 sec max effort double under
30 sec max plank
30 sec rest

Strength & Conditioning: 01 September 2015

Strength:

5EDM Hex Bar Deadlift

rest 3 min

2min max distance Hex Bar Farmer's Walk

WOD:
In teams of three, with only one person per station, complete 4 sets each of:
Row 250 Meters
10 Burpee Box Jump-Overs (24/18)
Rest

Conditioning: 01 September 2015

WOD A:
3RNFT
5 Hex Bar Deadlifts
20m Hex Bar Farmer's Walk

WOD B:
3RFT
15 burpees
15 slam balls (18k/12k)

rest 1min

3RFT
20 weighted sit-ups (35#/25#)
1 lap

Strength & Conditioning: 31 August 2015

Strength:

5x5 Strict Press

20m sled pull

WOD:

14-12-10-8-6-4-2 Reps For Time: (56 reps each)

• Burpees
• Right Rack/Left Rack Goblet Squats (Half R/L)
• Right/Left Push Press (Half R/L)

After completing every round of push press:

12m front rack walk. (Switch arms half way)

Conditioning: 31 August 2015

WOD A)
5x5 Strict Press 

WOD B)

For time:

• 30 wall balls
• 15 box step overs
• 30 KB swings
• 15 box step overs
• rest 1 minute
• 30 wall balls
• 15 box step overs
• 30 KB swings
• 15 box step overs
• rest 1 minute
• 30 wall balls
• 15 box step overs
• 30 KB swings
• 15 box step overs

Strength & Conditioning: 28 August 2015

Strength:
Clean & Jerk x10 x1- AHAP 80% success

WOD:
21 Pull ups, 21 Front Squats@ 115/75
800 meter Run (4 laps or 600 m row.)
15 Pull ups, 15 Front Squats@ 115/75
600 meter Run (3 laps or 450 m row.)
9 Pull Ups, 9 Front Squats@ 115/75
400 meter run. (2 laps or 300 m row.)
3 Pull Ups. Front Squats@ 115/75

200 meter run. (1 lap or 150 m row.)

Conditioning: 28 August 2015

WOD A:
5RNFT                                                                                                                                  
25m hand over hand sled pull (heavy)                                                                                              
25m log toss (18k/12k)

WOD B:
EMOTM 15min
5 Box Jumps (24”/18”)
5 Slam Balls (18k/12k)

Max Effort Double Unders

Strength & Conditioning: 27 August 2015

Strength:
Floor Press 1RM

Goat Farm

WOD:
Complete 5 rounds for time:

Barbell Walking Lunges – 12 Reps (6 each side)
Ring Dips – 12 Reps
Double Unders – 30 Reps

*Use 35-40% of Back Squat 1 RM for Barbell Walking Lunges.

Conditioning: 27 August 2015

Strength:
Floor Press 1RM

WOD:
15min AMRAP
2 laps
5L/5R Kettlebell Snatch
10L/10R Offset Suitcase Lunges

Strength & Conditioning: 26 August 2015

Strength:
Pull ups

Skill WOD:
6 mins.  30sec work/30sec rest
Choose a gymnastic skill to do EMOTM style.  Wall walk ups, FLRs etc.

WOD:
AMRAP in 8 min:
3 Squat Cleans (115/75)
6 Pull ups
9 Air Squats
(1 Round = 18 reps)

REST 3 MIN

AMRAP in 8 min:
6 Shoulder To Overhead (115/75)
6 Pull Ups (Kipping ok.)
6 Heavy KB Swings (32/20)
(1 Round = 18 reps)

Conditioning: 26 August 2015

Strength:
Pull ups

WOD:
3 RDS
1min max KB Push Press
1min max burpees
1min rest
1min max ring rows
1min wall balls
1min rest

Strength & Conditioning: 25 August 2015

Strength:
Deadlift 5 EDM

Goat Farm

WOD:
21-15-9
Calorie row
Bar facing burpees
Deadlift

Conditioning: 25 August 2015

Strength:
Deadlift 5 EDM

WOD:
Teams of 3
750m Prowler Push switching every 50m
Partner A) 50m Sled Push
Partner B) Max effort calorie row
Partner C) rest

Strength & Conditioning: 24 August 2015

Strength:
Backsquat APRE 3


WOD:
400 m run (2 laps)
27 Ball Slams
27 Push Ups
400 m run (2 laps)
21 Ball Slams
21 Push Ups
400 m run (2 laps)
15 Ball Slams
15 Push Ups
400 m run (2 laps)
9 Ball Slams
9 Push Ups
Finish with a 400

Conditioning: 24 August 2015

Strength:
Back Squat APRE 3

WOD:
5RFT
25 KB Swings (24k/16k)
25m waiter’s walk - right (24k/16k)
20 kb (10 left hand/10right hand) step ups (24k/16k)
25m waiter’s walk - left (24k/16k)

Strength & Conditioning: 21 August 2015

Strength:

• (1+1) x5 Hang Clean from the hip + Hang Clean from the Knee
• 5x3 Strict Press

WOD:

• Sprint 4 x 50 yds - 30 secs rest between each sprint
• 30 Push Press – 95/65
• Sprint 4 x 50 yds - 30 secs rest between each sprint

Conditioning: 21 August 2015

WOD A:
3 RFT                                                                                                                                                          

• 16 (8L/8R) Single Arm Kettle Bell Thrusters (16k/12k)                                                                                                        
• 20m (10m each arm) Single Arm Kettle Bell Over Head lunges (16/12)                                                                                           
• 24 (12L/12R) Single Arm Kettle Bell Bentover Rows (16k/12k)

WOD B:
For time:

• 1000m row or 6 laps

then

• 10 Rounds
• 5 wall balls
• 5 burpees

then

• 6 laps or 1000m row 

Strength & Conditioning: 20 August 2015

Strength:

• Floor Press 3 APRE

Goat Farm

WOD:

5 min to establish 1RM on Thruster.  Use 85% of 1RM for Thrusters.

5 Rounds for Reps of:

• ME Thrusters in 15s
• Rest 45s
• ME Strict Pull Ups or Strict Ring Rows in 15s
• Rest 45s
• ME Burpees in 15s
• Rest 45s

Conditioning: 20 August 2015

Strength:

• Floor Press

Goat Farm

WOD:
Partner Interrupting Angie:

• 100 pull ups
• 100 push ups
• 100 sit ups
• 100 air squats

One partner working at a time.  Every 90 seconds working partner runs to fence and back.  Partner B can begin working when Partner A starts running.

Strength & Conditioning: 19 August 2015

YStrength:

• Pull - up progression

Skill WOD:
6 min of 30s Rest, 30s Rest.
Choose a gymnastic skill to do EMOTM style.  Wall walk ups, front levers, skin the cat, etc.

Partner WOD:
Alternating complexes. Partner A completes one, then B completes one while partner rests.

13min AMRAP

• Romanian Deadlift X 5 (Straightish legs, no floor touch.)
• High Pull X 5
• Clean x 5
• Front Squat X 5
• Push Press X5

**Everytime barbell touches the ground, resting partner does 5 burpees.

Conditioning: 19 August 2015

Strength:

• Pull-ups

WOD:
15min AMRAP

• 3 Broad Jumps (90% of Broad Jump Test)
• 6 Burpees
• 9 KB Swings (24k/16k)

Cash Out:

10-1

• Weighted V-ups (25#/10#)
• Superman
• Leg Lifts (25#/10#)
• Russian Twist - l+r=1 (25#/10#)

Conditioning: 18 August 2015

Strength:

• Deadlift

WOD:
6RFT

• 8 Toes to Bar
• 10 Push Ups
• 30 Double Unders (3:1 sub)

Conditioning: 17 August 2015

Strength:

• Backsquat

WOD:

• 10-1 Slam Ball + Slam Ball Clean (over the shoulder) (1 = 1 slam ball and 1 slam ball clean dropping Slam Ball over the shoulder behind you)
• 1-10 15m Shuttle (1 = sprint to 15m and sprint back)

Strength & Conditioning: 14 August 2015

Strength:

• 5 x 2 Clean & Jerk - AHAP (80% success)

WOD: (18 June 2015)
3 - 3 min AMRAPs with 1 min rest between

• 10 Bent Rows (Bar below knees to belly button.) @95/65
• 5 Thrusters @95/65
• 2 Broad Jumps Rx = *height

*Lay down on the ground and have friend mark height on ground from foot to top of head.

Conditioning: 14 August 2015

WOD A)
Teams of 3 complete

• 750m overhead plate carry 
• 750m farmer's carry
• 750m sled drag

WOD B)
Teams of 3
5000m row - switching every 250m

• 250m row
• max reps KB swings
• rest

Strength & Conditioning: 13 August 2015

Strength:

• Floor Press

Goat Farm

WOD:
9 Minute AMRAP

• 10 Deadlifts @ 135
• 5 Shoulder to Overhead @ 135
• 10 Toes to Bar
• 1 Lap

Rest 3 Minutes

AMRAP Burpees in 2 minutes.

Conditioning: 13 August 2015

Strength:

• Floor Press

WOD:
5RFT

• 2 laps
• 14 (7L/7R) single arm kettlebell cleans (20kg/12kg)
• 20 russian twist (20kg/12kg) (l+r=1)

Strength & Conditioning: 12 August 2015

Strength:

• Pull ups

Skill WOD:
6 min EMOTM
30s work/30s rest
Pick a gymnastic skill to do - wall walks, FLRs, etc...

WOD: (16 June 2015)
3 RFT

• 5 Reps Hang Power Clean 135/95
• 5 Pull Ups
• 5 Reps Hang Power Clean 135/95
• 10 Burpees
• 5 Reps Hang Power Clean 135/95
• 15 Ball Slams 18/12

*Rest 90s between rounds.

Conditioning: 12 August 2015

Strength:

• Pull ups

WOD:
5RFT

• 16 offset KB step ups
• 18 offset suitcase walking lunges
• 20 burpees

Strength & Conditioning: 11 August 2015

Strength:

• Deadlift

Goat Farm

WOD: (15 June 2015)
To be done in heats.

• 21 Calorie Row
• 21 KB Swings 32/20 (Go heavy!)
• 15 Calorie Row
• 15 KB Swings
• 9 Calorie Row
• 9 KB Swings

Conditioning: 11 August 2015

Strength:

• Deadlift

WOD:
EMOTM for 18min

• 10 (5L/5R) SA KB Swings (20k/12k)
• 8 (4L/4R) SA KB Push Press (20k/12k)
• 6 (3L/3R) SA KB thrusters (20k/12k)

Strength & Conditioning: 10 August 2015

Strength:

• Backsquat

WOD - Filthy Fifty
For time:

• 50 Box jump, 24 inch box
• 50 Jumping pull-ups
• 50 Kettlebell swings, 1 pood
• Walking Lunge, 50 steps
• 50 Knees to elbows
• 50 Push press, 45 pounds
• 50 Back extensions
• 50 Wall ball shots, 20 pound ball
• 50 Burpees
• 50 Double unders

Conditioning: 10 August 2015

Strength:

• Backsquat

WOD:

• 2-20 ring rows
• 20-2 box step overs
• 20 double unders between each set

Strength & Conditioning: 07 August 2015

Strength:

• Clean Pull + Hang Clean from the hip (1+1) x 5
• Neck Jerk x 5 x 2

WOD:

In 12 minutes: 

Complete as many ladders as possible from 1 to 5 reps of Hang Power Clean, with approximately 75% of your 1-RM Power Clean.

Every time the barbell hits the floor, perform 5 Push-Ups

(Example – Perform 1 Hang Power Clean, drop the barbell, perform 5 push-ups and rest as needed; then perform 2 Hang Power Cleans, drop the bar, perform 5 push-ups and rest as needed; then perform 3 Hang Power Cleans, drop the bar, perform 5 push-ups and rest as needed; etc…up to 5 Hang Power Cleans, then start again at 1. If you drop the barbell before you achieve the designated number of reps in that set, you must begin that set over – i.e., if you drop the bar on your fourth attempt of your set of 5, you must begin the set of 5 again from 0.)

Conditioning: 07 August 2015

WOD A)
5RNFT - AHAP

• 50m Waiter Walk - left
• 50m Suitcase Carry - left
• 50m Waiter Walk - right
• 50m Suitcase Carry - right

WOD B)
Tabata - 1 min rest between each full Tabata

• Sledge Hammer Swings
• Calorie Row
• Kettlebell Swings (24k/16k)
• Double Unders

Strength & Conditioning: 06 August 2015

Strength:

• Floor Press - 3 APRE

Goat Farm:

Pick a movement you suck at. 6 Min (30s work, 30s rest. Keep same goat for the month.)

A: Handstand hold away from wall, Handstand Walll Walk Ups, Handstand Push Ups

B: Double Unders or Single Unders

C: Pull Up Progression (Full, Kipping, C2B, Strict, Rows, Negative etc. Uses coaches input.)

Keep score to compare for next week.

WOD:

A.

1 min AMRAP Burpees.

1 min Rest.

Run for 8 minutes. (4 bouts of work.)

Score = Burpees.

B

Complete as many rounds and reps as possible in 7 minutes of:

• 7 Toes to Bar
• 7 Slam Balls (18/12)

Conditioning: 06 August 2015

Strength:

• Floor Press

WOD:

5RFT

• 3 laps
• 10 (5L/5R) Single Arm Kettlebell Cleans
• 25 sit ups"

Strength & Conditioning: 05 August 2015

Strength:

• 3 sets up pull up progressions

Skill WOD:

Partner A/B L-sit holds. 5 minutes 30s A, 30s B.

• 30s A (B times total hold.)
• 30s B (A times total hold.)

Add total time held in good position and record for next week.

WOD:

Four sets of 3-minute sprints of "Cindy"

90s rest between.

• 5 Pull-Ups
• 10 Push-Ups
• 15 Air Squats

Perform as many rounds as possible in 3 minutes, then rest 90 seconds between rounds and pick up where you left off to start the next round. Score total number of rounds completed.

"

Conditioning: 05 August 2015

Strength:

• Pull ups

WOD:
For time:

• 21 -3 Slam Balls (18k/12k)
• 3 - 21 Wall Balls (20#/14#)
• 1 lap between each set

Strength & Conditioning: 04 August 2015

Strength:

• Deadlift 5 EDM

Goat Farm:

Goat Farm: Pick a movement you suck at. 6 Min (30s work, 30s rest. Keep same goat for the month.)

A: Handstand hold away from wall, Handstand Walll Walk Ups, Handstand Push Ups

B: Double Unders or Single Unders

C: Pull Up Progression (Full, Kipping, C2B, Strict, Rows, Negative etc. Uses coaches input.)

Keep score to compare for next week.

WOD:

For time:

• Run 800 Meters (4 laps.)
• 15 Deadlifts*
• 30 Hand-Release Push-Ups
• (successful reps must start from the top extended position, and the knees must never touch the ground)
• Run 400 Meters
• 10 Deadlifts
• 20 Hand-Release Push-Ups
• Run 200 Meters
• 5 Deadlifts
• 10 Hand-Release Push-Ups

*Use a weight that will be appropriately challenging, but safe. You should be able to complete the initial 15 reps in a maximum of three sets of 5 – do not go heavier than that.

Conditioning: 04 August 2015

Strength:

• Deadlift

WOD:
For Time:

• 50-40-30-20-10 Double Unders (3 for 1 sub single unders)
• 5L/5R KB Thrusters (20k/12k)

Conditioning: 03 August 2015

Strength:

• Backsquat

WOD:

8 RFT

• 8 (4L/4R) Single Arm Kettlebell Push Press (24k/12k)
• 10 Kettlebell Swings (24k/12k)
• 12 Burpees

Strength & Conditioning: 03 August 2015

Strength:
BS - 3 APRE
*1RM coming August 17th!
Skill WOD:

Clients take 12 minutes to work on heavy thruster.  Compare with June 24th.

WOD: (04/06/2015)

In Heats with Judge/Partner if short on rowers.
21-15-9

• Cal Row
• Thrusters (115/75)

Strength & Conditioning: 31 July 2015

Strength:

• Clean & Jerk x 1 x 10 - AHAP 80% success

WOD:
10-1 Count Down of

• Lateral Bar Over Burpees

1-10 Count Up of

• Ground to Overhead 135/95

Conditioning: 31 July 3015

WOD A)
3RNFT

• 50m Prowler Push - AHAP
• 15m three legged bear crawl - right
• 15m three legged bear crawl - left

WOD B)
3RFT

• Partner A runs 2 laps
• Partner B rows for calories
• Partner B runs 2 laps
• Partner A rows for calories
• 60 KB swings (24kg/16kg) - partners can work at the same time

*one round is complete with the KB swings are finished.

Strength & Conditioning: 30 July 2015

Strength:

• Floor Press

WOD:
AMRAP in 5 min:

• Ascending Ladder (1+1,2+2,3+3...)
• Toes to Bar
• Double Push Press (20/12 or DB if needed)

REST 3 MIN:

AMRAP in 5 min:

• Ascending Ladder (1+1,2+2,3+3...)
• Pull Ups
• Ball Slams (18/12)

Conditioning: 30 July 2015

Strength:

• Floor Press

WOD:
18min AMRAP

• 14 Over Head Walking Lunges #45 /#35 
• 10 Toes-to-Bar
• 14 Slam Balls 
• 10 Push Ups 

Conditioning: 29 July 2015

Strength:

• Pull Ups

WOD:
21-18-15-12-9-6-3

• Burpees
• Abmat Sit ups
• Double Unders

Strength & Conditioning: 29 July 2015

Strength:

• Pull Ups

WOD:
5 RFT

• 200m Run (1 Lap)
• 10 Wall Balls (20/14)
• 5/5 KB Snatches (24/16)
• 5/5 KB Swings (24/16)

Strength & Conditioning: 28 July 2015

Strength:

• Deadlift deload

WOD:  (see May 26th)

5RFT

• 5 deadlifts(185/135)
• 10 deficit push ups(45/25)
• 30 double unders 

Conditioning: 28 July 2015

Strength:
Deadlift

Partner WOD:
3 RFT

• 500m row
• Max rep wall balls

*rest 60 seconds between rounds
one partner rows, the other does wall balls, then they switch (one round = both partners row and wall ball)

Strength & Conditioning: 27 July 2015

Strength:

• Backsquat

WOD:

4 Rds of 2 Min of:

• 5/5 Front Rack Walking Lunges to Box
• Then AMRAP Alternating box step ups

Conditioning: 27 July 2015

Strength:

• Backsquat

WOD:
For time:

• 1-10 Box Jumps
• 20-2 KB Swings
• 1 Lap between after each round

Conditioning: 24 July 2015

WOD A)
5 RNFT

• 25m Hand over hand Sled Pull (AHAP - keep sled moving)
• 50m Overhead plate carry (45#/35#)
• rest

WOD B)
7min AMRAP

• 13 double unders
• 13 push ups
• 13 abmat sit-ups

rest 2 min


then 

repeat as RFT using rounds and rep as AMRAP

Conditioning: 23 July 2015

Strength:

• Floor press

WOD:
For time:

• 500m row (sub run 3 laps)
• 50 slam balls
• 400m row (sub run 2.5 laps)
• 40 slam balls
• 300m row (sub run 2 laps)
• 30 slam balls
• 200m row (sub run 1.5 laps)
• 20 slam balls
• 100m row (sub run 1 lap)
• 10 slam balls

Conditioning: 22 July 2015

Strength:

• Pull-ups

WOD:
For time:

• Run 2 Laps
• 10L/10R kb thrusters (20kg/12kg)
• 15 pull ups
• Run 2 laps
• 8L/8R kb thrusters (20kg/12kg)
• 12 pull ups
• Run 2 laps
• 6L/6R kb thrusters (20kg/12kg)
• 9 pull ups
• Run 2 Laps
• 4L/4R kb thrusters (20kg/12kg)
• 6 pull ups
• Run 2 laps

Conditioning: 21 July 2015

Strength:

• Deadlift

WOD:
15min AMRAP

• 10 Burpees
• 12 KB Swings (24k/16k)
• 15 Offset suitcase lunges (24k/16k) 

Conditioning: 20 July 2015

Strength:

• Backsquat

WOD:
For time - 

• 21 Pull ups, 21 Goblet Squats@ 24k/16k
• 4 laps
• 15 Pull ups, 15 Goblet Squats@ 24k/16k
• 3 laps
• 9 Pull Ups, 9 Goblet Squats@ 24k/16k
• 2 laps
• 3 Pull Ups. 3 Goblet Squats@ 24k/16k
• 1 lap

Strength & Conditioning: 17 July 2015

Strength:
Hang Clean @ Hip + HangClean @ Knee (1+1)x5
Over Head Press x 5 x 3

WOD:

• 50 Lunges (95/65#)
• 40 Sit-ups
• 30 Push Press (95/65#)
• 20 Power Cleans (95/65)
• 10 Front Squats (95/65#)

Conditioning: 17 July 2015

WOD A)
5RNFT                                                          

• 10 KB Swings (32k/20k)                                    
• 50m Suitcase Carry - Left                                 
• 10 KB Swings (32k/20k)                             
• 50m Suicase Carry - Right

WOD B)
5RFT

• 20 Ring Rows
• 20 KB Swings (24k/16k)
• 20 Double Unders

Conditioning: 16 July 2015

Strength:

• Floor Press

WOD:
For time:

• run 1 lap
• 15 box step overs
• 15 KB Swings (24k/16k)
• 15 KB Single Arm Push Press
• run 2 laps
• 20 box step overs
• 20 KB Swings (24k/16k)
• 20 KB Single Arm Push Press
• run 3 laps 
• 25 box step overs
• 25 KB Swings (24k/16k)
• 25 KB Single Arm Push Press
• run 4 laps

Strength & Conditioning: 16 July 2015

Strength:

• Floor press

WOD:
15 Minute AMRAP

• 5 HSPU (or elevated push-ups)
• 10 Pull-ups
• 25 Squats

Buy Out:  Tabata Row (Distance)

Strength & Conditioning: 15 July 2015

Strength:

• Pull Ups

WOD:
5 Min amrap

• 6 PP@60-65%
• 8 Box Jumps/step down

Rest 3 min

Conditioning: 15 July 2015

Strength:

• Pull ups

WOD:
4 rounds for reps (allow 15 second transition time)

• 1 min max effort 20m sprints (the width of one tennis court)
• 1 min max effort burpees
• 1 min max effort double unders
• 1 min max effort wall balls
• 1 min rest

Strength & Conditioning: 14 July 2015

Strength:

• Deadlift

Partner WOD:

• 100 Push ups
• 50 Burpees to plate
• 50 Slamballs 
• 100 OH walking lunges

Conditioning: 14 July 2015

Strength:

• Deadlift 6-8

Partner WOD                                                
6 RFT
Partner A)  2 Rounds of                              

• 10 Push ups
• 10 Box Jumps (24"/18")

Partner B)                                                    

• Max Effort Calorie Row Sprint                           

1 round = both partners rowing

Strength & Conditioning: 13 July 2015

Strength:

• Backsquat

WOD:
"DT"
Five rounds for time of:

• 155 pound Deadlift, 12 reps
• 155 pound Hang power clean, 9 reps
• 155 pound Push jerk, 6 reps

Conditioning: 13 July 2015

Strength:

• BackSquat

WOD:
EMOTM 15 min

• 5 Ball Slams (18k/12k)
• 10 Russian Twists w/slam ball
• max effort lateral jumps over parallette 

Strength & Conditioning: 10 July 2015

Strength:

• Clean & Jerk

WOD:

5 rounds every 30 seconds complete:

• 135 lb Hang Power Clean (From below knees.) – 6 Reps
• Box Jumps – 6 Reps (No rebounding, step down.)
• Pull Ups – 6 Reps
• 45/45 shuttle run.

0:00 - 0:30 6 Hang Power Clean

0:30 - 1:00 6 Box Jumps

1:00 - 1:30 6 Pull Ups

1:30 - 2:00 45/45 shuttle run

repeat 4 more times for a total of 5 rounds.

Conditioning: 10 July 2015

WOD A)
5RNFT                                                          

• 5 Tire Flips                                              
• 50m Overhead Plate Carry - AHAP                                                             
• 5 Front Plate Raises - AHAP

WOD B)
Partner WOD                                                

• Row 2k (switching every 250m)

then
10-9-8-7-6-5-4-3-2-1

• Goblet Squat
• Toes 2 Bar

then

• Run 10 laps (switching every lap)

*Only one partner works at a time.  Partner one will complete 10 reps, then partner 2 will do 10.  Partner 1 will do 9, partner 2 will do 9…

If more than 10 have 1/2 start on 2k row and 1/2 start on 10 laps.

Strength & Conditioning: 09 July 2015

Strength:

• Floor Press

Goat Farm

WOD:

Complete 3 Rounds:

Partner WOD. Run in 2 heats.

• 1 Minute ME Calories Partner A
• 15s Transition time.
• 1 Minute ME Calories Partner B
• 15s Transition Time

Conditioning: 09 July 2015

Strength:

• Floor Press

WOD:
25-20-15-10-5

• Russian Kettlebell Swings (24k/16k)                             
• Burpees

Strength & Conditioning: 08 July 2015

Strength:

• Pull Ups

WOD: (Compare to 2015 May 6)

5 Min AMRAP:

• 4 Hang Clean High Pulls from Hip @ 115/75 (Wrist to sternum, elbows at about shoulder)
• 8 Shoulder to Overhead @115/75

Rest 3 Min

5 Min AMRAP

• 4 Pull Ups 
• 8 Front Squats @115/75

Conditioning: 08 July 2015

Strength:

• Pull-ups

WOD:
Teams of 3
5 rounds

• 50m prowler push - AHAP keep sled moving
• max effort wall balls
• rest

Strength & Conditioning: 07 July 2015

Strength:

• Deadlift 5 EDM

Goat Farm

WOD:

12 Minute AMRAP:

• 3x Squat Clean to Thruster. Bar to ground every time. @135/90 (Should be heavy but safe.)
• 1x Lap

Conditioning: 07 July 2015

Strength:

• Deadlift 6-8

WOD:
6 - 2 minute rounds

• Rounds 1, 3, & 5
• 1 lap then max wall balls

• Rounds 2, 4, & 6
• 1 lap then max box step overs (24""/20"")

*rest 1min after rounds 2 & 4

Score = total reps

Strength & Conditioning: 06 July 2015

Strength:

• Backsquat 6 APRE

WOD:

Complete 6 rounds for time:

• Strict Push Ups, No bottom rest. - 12 reps
• Supine Ring Rows – 12 Reps
• 24/16 KB Swings – 12 Reps
• 18/12 Ball Slams - 12 Reps
• Rest 45 seconds

*Perform each exercise unbroken.  For each broken set, count a 10 burpee penalty to be completed after the workout.

Post total time and any penalties.

Conditioning: 06 July 2015

Strength:

• Backsquat 6 APRE

WOD:
4 rounds for reps

• 1 min max: Double Unders
• 30 sec rest
• 1 min max: Ball Slams (18k/12k)
• 30 sec rest
• 1 min max: Calorie row
• 30 sec rest

Strength & Conditioning: 03 July 2015

Strength:
AHAP (80% success)
Clean Pull + Hang Clean from the Hip (1+1)x5
Jerk 5x2

WOD:
No skill WOD today. Focus on cleans. "Workout
AMRAP in 15 min:
1 Power Clean + Jerk (135/90)
1 Round of "Cindy"
2 Power Clean + Jerk (135/90)
1 Round of "Cindy"

"Cindy" = 5 Pull Ups, 10 Push Ups, 15 Air Squats

Power Clean + Jerk increases by 1 rep each round, always 1 round of "Cindy" per round.

Conditioning: 03 July 2015

WOD A)
5 RNFT
50m prowler push - AHAP, prowler should continue to move
50m Farmer's Carry

WOD B)
Partner EVA
5RFT:
Run 4 laps
30 KB swings (32k/20k)
30 pull-ups
Both partners run 2 laps together (for a total of 4)  Then only one partner working at a time complete a total of 30 KB swings & 30 pull-ups.

Strength & Conditioning: 02 July 2015

Strength:

• Floor Press 8 APRE

Goat Farm:
Pick a movement you suck at. 6 Min (30s work, 30s rest. Keep same goat for the month.)
A: Handstand hold away from wall, Handstand Walll Walk Ups, Handstand Push Ups
B: Double Unders or Single Unders
C: Pull Up Progression (Full, Kipping, C2B, Strict, Rows, Negative etc. Uses coaches input.)
Keep score to compare for next week.

WOD:
EMOTM 1-4 for 16 minutes. (Only do one!)
1, 5, 9, 13 - ME Bear Crawls Laps Short side of the gym. 1=1.
2, 6, 10, 14 - 6 Strict Pull Ups
3, 7, 11, 15 -  ME Push Ups
4, 8, 12, 16 -  Hollow Rock Hold (When athlete fails the hollow rocker, notice seconds left on clock.)

*Buy out.  When WOD is finished every second of left over on clock = coach's choice

Conditioning: 02 July 2015

Strength:

• Floor Press 8 APRE

WOD:
4 RFT

• 500m row or run 3 laps
• 5 dips
• 5 toes to bar
• 5 dips
• 5 toes to bar
• 5 dips
• 5 toes to bar

Strength & Conditioning: 01 July 2015

Strength:

• Pull Up Progression

Skill WOD: Partner A/B L-sit holds. 5 minutes 30s A, 30s B.
30s A (B times total hold.)
30s B (A times total hold.)
Add total time held in good position and record for next week.

WOD:
5RFT

• Barbell Walking Lunges – 12 Reps (6 each side)
• Ring Dips – 12 Reps
• Double Unders – 30 Reps

*Use 35-40% of Back Squat 1 RM for Barbell Walking Lunges. (Use RM charts on wall for estimate.)"

Conditioning: 01 July 2015

Strength:
3 x max effort Pull-ups
or
3 sets of

• 1 static hold at top of pull-up
• 1 max bar hang

WOD:

• 10-1 Burpees
• 1-10 Ring Rows

Top of every minute sprint out under muscle up rig to fence and back.   Start with sprint.

Strength & Conditioning: 30 June 2015

Strength:

• DL 5 EDM

Goat Farm:
Pick a movement you suck at. 6 Min (30s work, 30s rest. Keep same goat for the month.)
A: Handstand hold away from wall, Handstand Walll Walk Ups, Handstand Push Ups
B: Double Unders or Single Unders
C: Pull Up Progression (Full, Kipping, C2B, Strict, Rows, Negative etc. Uses coaches input.)
Keep score to compare for next week.

WOD:
14-12-10-8-6-4-2 Reps For Time:
Burpees
Right Rack/Left Rack Goblet Squats (Half R/L)
Right/Left Push Press (Half R/L)

After completing every round of push press:
12m front rack walk. (Switch arms half way)

Conditioning: 30 June 2015

Strength:
Deadlift 6-8


WOD:
2 Rounds

3min AMRAP

• 10 KB Swings (32kg/20kg)
• 5 Goblet Squats (32kg/20kg)

rest 2 min
3min AMRAP

• 5L/5R single-arm swings (24kg/16kg)
• 10 Goblet squats (24kg/16kg)

rest 2 min
3min AMRAP

• 5/5 Single Arm KB push press (16kg/12kg)
• 5 burpees

Strength & Conditioning: 29 June 2015

Strength:

• Backsquat 8 APRE

WOD:

For Time

• 21 Pull ups
• 21 Front Squats @ 115/75
• 800 meter Run (4 laps or 600 m row.)
• 15 Pull ups
• 15 Front Squats @ 115/75
• 600 meter Run (3 laps or 450 m row.)
• 9 Pull ups
• 9 Front Squats @ 115/75
• 400 meter run. (2 laps or 300 m row.)
• 3 Pull ups
• 3 Front Squats @ 115/75 
• 200 meter run. (1 lap or 150 m row.)

Conditioning: 29 June 2015

Strength:

• Backsquat 8 APRE

WOD:

7min AMRAP:

• 10 box jumps (24”/18”)
• 15 ball slams (18k/12k)
• 20 double unders

rest 2 min

repeat as Rounds and Reps for time.  

Use the numbers of rounds and reps you did during the AMRAP

Whiteboard 22 - 26 June

26 June 2015: Strength & Conditioning

Strength:

• Clean Pull + Hang Clean @ the hip (1+1) x 5
• Jerk x 5 x 2

WOD:
AMRAP in 8 min:

• 3 Squat Cleans (115/75)
• 6 Push Ups
• 9 Air Squats

(1 Round = 18 reps)

REST 3 MIN

AMRAP in 8 min:

• 6 Shoulder To Overhead (115/75)
• 6 Pull Ups (Kipping ok.)
• 6 Heavy KB Swings (32/20)

(1 Round = 18 reps)

26 June 2015: Conditioning

WOD A)
5RNFT

• 5 tire flips 
• 50m suitcase carry - L
• 50m suitcase carry - L
• 10 bulgarian goat bags

WOD B - Partner WOD)
5 rounds

• partner A) 3 slam balls + 1 log toss 40m (18k/12k)
• partner B) max effort row
• switch

score = distance rowed

25 June 2015: Strength & Conditioning

Strength:

• Floor Press 8 APRE

Goat Farm: Pick a movement you suck at. 6 Min (30s work, 30s rest. Keep same goat for the month.)

• A: Handstand hold away from wall, Handstand Walll Walk Ups, Handstand Push Ups
• B: Double Unders or Single Unders
• C: Pull Up Progression (Full, Kipping, C2B, Strict, Rows, Negative etc. Uses coaches input.)

Keep score to compare for next week.

WOD:
For time:

• 400 m run (2 laps)
• 21 Ball Slams
• 21 Push Ups
• 400 m run (2 laps)
• 15 Ball Slams
• 15 Push Ups
• 400 m run (2 laps)
• 9 Ball Slams
• 9 Push Ups

25 June 2015: Conditioning

Strength:

• Floor Press APRE 8

WOD:
7min AMRAP

• 10 air squats
• 15 box step overs
• 20 lateral jumps

2 min rest

• repeat as Rounds & Reps completed for time

24 June 2015: Strength & Conditioning

Strength:

• 3x8 Weighted Pull Ups

Skill WOD:
Partner A/B Hollow Holds.
5 minutes 30s A, 30s B.
30s A (B times total hold.)
30s B (A times total hold.)
Add total time held in good position and record for next week.

WOD:
5 min to establish 1RM on Thruster.

Use 85% of 1RM for Thrusters.
5 Rounds for Reps of:

• ME Thrusters in 15s
• Rest 45s
• ME Strict Pull Ups or Strict Ring Rows
• Rest 45s
• ME Burpees in 15s
• Rest 45s

24 June 2015: Conditioning

Strength:

• Pull ups

WOD:
For time

3RDS

• 15 ring rows
• 3 wall climbs

when the clock hits 10 minutes complete the following

• 30 dips
• 50 KB push jerks
• 100 double unders (300 singles)

23 June 2015: Strength & Conditioning

Strength:

• DL 5 EDM

Goat Farm: 
Pick a movement you suck at. 6 Min (30s work, 30s rest. Keep same goat for the month.)
A: Handstand hold away from wall, Handstand Walll Walk Ups, Handstand Push Ups
B: Double Unders or Single Unders
C: Pull Up Progression (Full, Kipping, C2B, Strict, Rows, Negative etc. Uses coaches input.)
Keep score to compare for next week.

WOD:
Partner Complex. 

AMRAP 13

Alternating complexes. Partner A completes one, then B completes one while partner rests.

• Romanian Deadlift X 5 (Straightish legs, no floor touch.)
• High Pull X 5
• Clean x 5
• Front Squat X 5
• Push Press X5

**Everytime barbell touches the ground, resting partner does 5 burpees.

23 June 2015: Conditioning

Strength:

• Deadlift 6-8

WOD:

4RFT

• 25 wall balls (20#/14#)
• 30 walking lunges w/med ball overhead
• max knees to elbows (effort ends when athlete comes off the bar - if leg lift sub, then effort ends when heels touch the floor)
• 1 lap sprint

22 June 2015: Strength & Conditioning

Strength:

Back Squat 8 APRE

Skill:

6 EMOTM - 90m shuttle 

WOD:

21-15-9

Sit ups 

Kettlebell swings 

Three legged bear crawl between

22 June 2015: Conditioning

Strength:

• Back Squat 8 APRE 

WOD: (30 Jan 2015)

For time:

• 4 laps
• 40 Russian kb swings (24k/16k)
• 3 laps
• 40 push-ups
• 2 laps
• 40 ball slams
• 1 lap
• 40 burpees

CrossFit Chiang Mai Closed 19 June - 21 June

We will be closed this Friday and Saturday so the coaches can travel to Bangkok to help with the Asia Championships.

We are back to normal hours on Monday.

Strength & Conditioning: 18 June 2015

Strength:

• Floor Press 10 APRE

Goat Farm:
Pick a movement you suck at. 6 Min (30s work, 30s rest. Keep same goat for the month.)
A: Handstand hold away from wall, Handstand Walll Walk Ups, Handstand Push Ups
B: Double Unders or Single Unders
C: Pull Up Progression (Full, Kipping, C2B, Strict, Rows, Negative etc. Uses coaches input.)
*Keep score to compare for next week.

WOD:
3 x 3 min AMRAP

• 10 Bent Rows (Bar below knees to belly button.) @95/65
• 5 Thrusters @95/65
• 2 Broad Jumps Rx=*height.

Rest 1 Min

*Lay down on the ground and have friend mark height on ground from foot to top of head.

Conditioning: 18 June 2015

Strength:

• Floor Press APRE 10RM

Partner WOD A:
5RFT

• 50m sled drag (135/90)
• 50m sprint

*partner a will drag sled and spring back to partner b.  partner b will sprint to sled and drag sled back to partner a.  Each partner will drag 5 times and sprint 5 times.

Partner WOD B:
5RFT

• 250m row
• plank hold

*partner a will row 250m and partner b will hold a plank then they will switch.  Each partner will row 5 times and plank 5 times.

Strength & Conditioning: 17 June 2015

Strength:

• 3x8 Weighted

Skill WOD:
Partner A/B L-sit Holds. 5 minutes 30s A, 30s B.

• 30s A (B times total hold.)
• 30s B (A times total hold.)

*Add total time held in good position and record for next week.

WOD:

• 9 Minute AMRAP
• 10 Deadlifts @ 135
• 5 Shoulder to Overhead @ 135
• 10 Toes to Bar
• 1 Lap

Rest 3 Minutes

• 30 Burpees for time.

Score = reps/burpee time.
Each round = 26

Conditioning: 17 June 2015

Strength:

• Pull ups

WOD:

• 10-1 15m shuttles (approx width of tennis courts)
• 1-10 Box Step Overs
• 10-1 Push-ups

Strength & Conditioning: 16 June 2015

Strength:

Deadlift 5EDM

Goat Farm:

6 Min (30s work, 30s rest. Keep same goat for the month.)
A: Handstand hold away from wall, Handstand Walll Walk Ups, Handstand Push Ups
B: Double Unders or Single Unders
C: Pull Up Progression (Full, Kipping, C2B, Strict, Rows, Negative etc. Uses coaches input.)
Keep score to compare for next week.

WOD:

3 RFT

• 5 Reps Hang Power Clean 135/95
• 5 Pull Ups
• 5 Reps Hang Power Clean 135/95
• 10 Burpees
• 5 Reps Hang Power Clean 135/95
• 15 Ball Slams 18/12

Rest 90s between rounds.

Conditioning: 16 June 2015

Strength:

• Deadlift 6-8

WOD: 
Partner WOD
3 RFT & Reps

• partner A) 1 lap
• partner B) ME Wall Balls
• switch
• partner A) 1 lap
• partner B) ME KB Swings
• switch
• partner A) 1 Lap 
• partner B) ME Slam Balls
• switch

*1min rest between rounds

Open Gym Schedule Change & We Are Closed this Weekend

Open Gym hours are now Monday/Wednesday/Friday 9:30am - 10:30am and 4pm - 5pm.  

_________________

We will be closed 19 June - 21 June.  Coach Andrew and Coach Monica are headed to Bangkok to help out at the Asia Championships being hosted at The Training Ground.  

If you are interested in getting a workout in and having some fun we have a crew headed out Saturday morning to do the Warrior Trail at Huay Tung Tao.  If you are interested you can find more information here - http://warriortrail.co.th.  

We return to normal Monday the 22nd.  

Conditioning: 15 June 2015

Strength:

• Back Squat 8 APRE

WOD:

EMOTM 15min

• minute 1 - 5 KB Thrusters (16k/12k) + max burpees
• minute 2 - 15 ab mat sit-ups
• minute 3 - max box step ups

Strength & Conditoning: 15 June 2015

Strength:

Back Squat 8 APRE

Skill WOD:

Skill WOD: Sprinting

6 EMOTM
90m shuttle run: 45 out, 45 back.
1st: 50%, 2nd 70%, 3rd 80%, 4th+5th 90+%. 

WOD:

To be done in heats.
21 Calories
21 KB Swings 32/20 (Go heavy!)
15 Calories 
15 KB Swings
9 Calories
9 KB Swings

Strength & Conditioning: 12 June 2015

Strength:

• 1 RM Power Clean
• 1 RM Jerk

Skill WOD:

6min EMOTM @ 70-75% of 1RM

• 2 Clean Pulls from Below Knee Postion (No arm bend, think moving up, not forward.)
• 1 Clean from Floor. (Athlete may power clean or squat clean.)

WOD:

9 minute ascending ladder +2 (2,2,4,4,6,6...)

• Power Clean to Front Squat (Can Squat Clean)
• Pull Ups

Score = Total Reps

Conditioning: 12 June 2015

Skill:

• Handstands & Rope Climbs

Partner WOD:
Each athlete does 10 reps then switches with partner.

• 20  mountain climbers
• 20 Russian kb swings (24k/16k)
• 20 sit-ups
• 20 walking lunges
• 20 jumping pull-ups
• 20 dips
• 20 air squats

Strength & Conditioning: 11 June 2015

Strength:

• Floor Press 10 APRE

WOD:

12min EMOTM

• 5 ball slams (18k/12k)
• 5 box jumps (24"/18")
• ME Double Unders

Conditioning: 11 June 2015

Strength:

• Floor Press APRE 10RM

WOD:
10RFT

• 10 Wall Balls (20#/14#)
• 50m plate pinch (35#/25#)
• 10 Russian Twist (35#/25#)
• 50m plate pinch (35#/25#)

Strength & Conditioning: 10 June 2015

Strength:

3x8 pull ups

Skill WOD:

6 rounds

:30 work/:30 rest hollow holds

WOD:

3 - 2min AMRAP (24k/16k)

2 KB cleans - left

2 KB thrusters - left

2 KB cleans - right

2 KB thrusters - right

6 KB swings

*1 min rest btwn rounds

Conditioning: 10 June 2015

Strength:

Pull-ups 3x8

WOD:

15min EMOTM

3 burpees

3/3 single arm kettlebell push press 

Max effort double unders

Strength & Conditioning: 09 June 2015

Strength:

Deadlift 1RM

Goat farm

WOD:

10-1 

walballs (20#/14#)

Push ups (strict)

KB swings (24k/16k)

Conditioning: 09 June 2015

Strength:

Deadlift 6-8

WOD:

1-10 Ring Rows

20-2 KB Swings (24k/16k)

*5 box step overs between every movement

Strength & Conditioning: 08 June 2015

Strength:

• Squat 10 APRE

Skill WOD: Sprinting
6 EMOTM
90m shuttle run: 45 out, 45 back.

• 1st: 50% 
• 2nd 70%
• 3rd 80%
• 4th+5th 90+%. 

WOD:
For Time:

• 3 Laps
• 16 Air Squats
• 16 Pull Ups
• 8/8 KB Snatch 20/12 
• 2 Laps
• 12 Air Squats
• 12 Pull Ups
• 6/6 KB Snatch 20/12 
• 1 Lap
• 8 Air Squats
• 8 Pull Ups
• 4/4 KB Snatch 20/12 

Conditioning: 08 June 2015

Strength:

• Back Squat  10 APRE. 

WOD:

• Sprint 5 laps - rest 60 seconds between

then

3 Rounds of:

• 1min Slamball Ground to Shoulder (18kg/12K)
• 30sec rest
• 1min prowler push (90#/50#)  
• 30sec rest
• 1min Burpee
• 30sec rest

White Board: 01 June - 05 June 2015

Strength & Conditioning: 05 June 2015

Barry's Choice

Conditioning: 05 June 2015

Strength:
5RNFT

• 5 Tire flips
• 5 - 8 Dips (Scale up to weighted)

Team WOD:
Teams of 4 for time

• 5000m row - switching every 250m 
• ME Sledgehammer Swings
• ME abmat sit ups
• ME Burpees

________________________

Post names and time to board

Strength & Conditioning: 04 June 20 15

Strength:

• Floor Press 10 APRE

Goat Farm:
Pick a movement you suck at.
6 Min (30s work, 30s rest. Keep same goat for the month.)
A: Handstand hold away from wall, Handstand Walll Walk Ups, Handstand Push Ups
B: Double Unders or Single Unders
C: Pull Up Progression (Full, Kipping, C2B, Strict, Rows, Negative etc. Uses coaches input.)
Keep score to compare for next week.

WOD:
In Heats with Judge/Partner:
21-15-9

• Cal Row
• Thrusters (115/75)

Conditioning: 04 June 2015

Strength:

• Floor Press APRE 10RM

WOD:
6RFT

• 10 Push Ups
• 10 Ring Rows
• 2 laps

_______________________

Post name and time to board

Strength & Conditioning: 03 June 2015

Strength:

• 3x8 Weighted Pull ups

Skill WOD: 

Partner A/B L-sit Holds

6 minutes 30s A, 30s B.

30s A (B times total hold.)

30s B (A times total hold.)

Add total time held in good position and record for next week.

WOD:

4 Rounds For Time:

• 16 Alternating Front Rack Lunges (95/65) (L+R= 2, no need to walk.)
• 8 Bar over Lateral Burpees.
• 16 Russian Twists 24/16(L+R= 2)
• 2 Laps

Conditioning: 03 June 2015

Strength:

• Pull ups

WOD:
7min AMRAP

• 5 Toes to bar 
• 10 Wall Balls
• 20 Double Unders

rest 3 minutes

Take Rounds and Reps completed and perform for time.

______________________________________
Post name, round & reps + time to white board

Strength & Conditioning: 02 June 2015

Strength:

• DL 5 EDM

Goat Farm: 

Pick a movement you suck at.
6 Min (30s work, 30s rest. Keep same goat for the month.)
A: Handstand hold away from wall, Handstand Wall Walk Ups, Handstand Push Ups
B: Double Unders or Single Unders
C: Pull Up Progression (Full, Kipping, C2B, Strict, Rows, Negative etc. Uses coaches input.)
Keep score to compare for next week.

WOD:
10-8-6-4-2 Reps of:

• Deadlifts @ 75% of 5RM
• Bar Over Burpees
• Chest to Bar Pull Ups
• Dips
• Bar Over Burpees

Conditioning: 02 June 2015

Strength:

• Deadlift 1x6-8

WOD:
5 RFT

• 20 KB Swings (20k/12k)
• 25m Waiter Walk - Left
• 20 (10L/10R) KB Push Press (20k/12k)
• 25 m Waiter Walk - Right

____________________________

post name and time to white board

Strength & Conditioning: 01 June 2015

Strength

• Backsquat 10 APRE

Sprinting Skill WOD:

6 EMOTM 90m shuttle run (45m out, 45m back)

• 1st @ 50%
• 2nd @ 70%
• 3rd @ 80%
• 4th, 5th, 6th @ 90+%

WOD:

AMRAP in 8 min:

• 3 Squat Cleans (115/75)
• 6 Push Ups
• 9 Squat Tuck Jumps 
• (1 Round = 18 reps)

REST 3 MIN

AMRAP in 8 min:

• 6 Shoulder To Overhead (115/75)
• 12 KB Swings (24/16)
• 18 Double Unders
• (1 Round = 36 reps)

Score = total reps

Conditioning: 01 June 2015

Strength:

• Back Squat  APRE 10RM. 

WOD:
20min AMRAP:

• 1 lap Shouldered Slam Ball Run (18k/12k)
• 50m Slam Ball Log Toss (18k/12k)
• 20 Slam Balls (18k/12k) - Slam Balls to be performed on mats.

____________________________________

Post rounds + additional reps to white board

WOD and Wine on a Saturday Night

The WOD.

The athletes.

The action.

The aftermath.

Strength & Conditioning: 29 May 2015

Strength:

• Snatch 8X2 +2.5

WOD:
"Fight gone worse"
Complete three rounds of 1 minute at each station. Rest 1 minute after every completed cycle of 5.

• KB thrusters(20/12)
• Power clean(95/65) 
• Box jumps(24/18)
• Push press(95/65)
• Calorie row

Spend one minute at each of five stations, resulting in a a five-minute round after which a one minute break is allowed before repeating. This event calls for three rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athletes must move to the next station immediately. One point is given for each rep, except on the rower, where each calorie is one point

Conditioning: 29 May 2015

Strength:

• 5, 5, 5, 5, 5 Weighted Push ups

Partner WOD:

• Partner A) 1 Lap
• Partner B) Max Effort Wall Balls (20#/14#)
• Partners Trade

• Partner A) 1 Lap
• Partner B) Max Effort Slam Balls (18k/12k)
• Partners Trade

• Partner A) 1 Lap
• Partner B) Max Effort KB Swings (24k/16k)
• Partners Trade

Strength & Conditioning: 28 May 2015

Strength:
Push Press
1×5@50%, 1×5@60%, 1×3@70%, 6×5@80% Partner WOD(2)

Partner WOD:
5RFT

• Partner A - 50m prowler push(135/90)
• Partner B - Max effort ball slams(18/12)

Rest 1 min between rounds
Slowest round goes on white board along with total amount of ball slams.

Conditioning: 28 May 2015

Strength:

• Floor Press APRE 10RM

WOD:
50-40-30-20-10

• Russian Twist
• Mountain Climbers
• Double Unders

Strength & Conditioning: 27 May 2015

Strength:

• Pull Ups 3x8 (add weight)

WOD:
10 RFT

• 3 Ground to overhead(135/95)
• 20 Russian twists(45/25) (L/R=2 reps)

Conditioning: 27 May 2015

Strength:

• Pull ups

WOD:
4RFT (20k/12k)

• 10 Single Arm KB Push Press - Right
• 20 KB Swings
• 10 Single Arm KB Push Press - Left
• 20 KB Swings
• 20 Single Arm Overhead Walking Lunges - Right
• 20 Single Arm Overhead Walking Lunges - Left

Conditioning: 26 May 2015

Strength:

Deadlift 1x6-8

WOD:

4RFT

20 lateral jumps

20 burpees

20 lateral jumps

2 laps

Strength & Conditioning: 26 May 2015

Strength:

Deadlift 5RM add 2/5 LB from last week 

WOD:

5RFT
5 deadlifts(185/135)
10 deficit push ups(45/25)
30 double under

Conditioning: 25 May 2015

Strength:

• Back Squat  APRE 10RM.   

WOD:

• 10-1 Kettlebell Bent Over Rows
• 1-10 Push ups
• 5 10m shuttles between each set (approximate width of one tennis court and back=1)

Strength & Conditioning: 22 May 2015

Strength:

• Snatch 8X2 (add 2.5)

WOD:

10-1

• Chin ups
• Front squats(135/95)

Conditioning: 22 May 2015

Strength:
5 RNFT

• 2 rope climbs (sub 4 rope get-ups) 
• 5-8 weighted dips

Team WOD:

• # x 10 Tire Flips
• # x 20 Burpees
• # x 20 Wall Balls (20#/14#)
• # x 30 Ball Slams (18k/12k)
• # x 30 KB Swings (24k/16k)
• # x 40 Box Step Overs
• # x 40 Mountain Climbers
• # x 500m row

Strength & Conditioning: 21 May 2015

Strength:
Push Press

• 1×5@50%
• 1×5@60%
• 1×3@70%
• 6×5@80%

Partner WOD:

2 RFT

• Partner 1 row 250m
• partner 2 max effort push ups 

rest 2 mins 

2RFT

• partner 1 row 250m
• partner 2 max effort dips 

Dips and push ups + rowing times go on board

Conditioning: 21 May 2015

Strength:

• Floor Press APRE 10RM

WOD:
2 Rounds

3min AMRAP

• 10 KB Swings (32kg/20kg)
• 5 Goblet Squats (32kg/20kg)

rest 1 min

3min AMRAP

• 5L/5R single-arm swings (24kg/16kg)
• 10 Goblet squats (24kg/16kg)

rest 1 min

Strength & Conditioning: 20 May 2015

Strength:

• Weighted Pull Ups 3x8 

WOD:  "Helen"

3RFT

• 400m run 
• 21 KB swings(24/16)
• 12 pull ups

Conditioning: 20 May 2015

Strength:

• Pull ups

Team of 3 WOD:
4 rounds (1 round = both partners doing both  movements)

• 50m plate pushes (length of the gym and back)
• max effort wall balls
• min rest

*score = wall balls

Strength & Conditioning: 19 May 2015

Strength:

• Deadlift. 1x5 (add 2.5/5)

WOD:

12 MIN AMRAP

• 30 double unders
• 5 power cleans(135/95)
• 30 double unders
• 10 HSPU (sub KB push press (24k/16k))

Conditioning: 19 May 2015

Strength:

• Deadlift 1x6-8

WOD:
For Time

• 1 lap
• 30 KB Push Press (20k/12k)
• 30 Russian Twist (20k/12k)
• 1 min rest
• 2 laps
• 20 KB Push Press (20k/12k)
• 20 Russian Twist (20k/12k)
• 1 min rest
• 3 laps
• 10 KB Push Press (20k/12k)
• 10 Russian Twist (20k/12k)

Strength & Conditioning: 18 May 2015

Strength:

• 1×5@50%
• 1×4@60%
• 1×3@70%
• 1×2@80%
• 1×2@90%
• 1×2@100% 
• 1RM 

WOD:

5RFT

• 12 KB walking lunges(24/16)
• 12 ring dips 
• 100m sprint

Conditioning: 18 May 2015

Strength:

• Back Squat  

WOD:
3 - 5min AMRAP 1 min rest between

• 50m Overhead Plate Walk (45#/35#)
• 50m run
• 50m farmer’s carry (24k/16k)

Strength & Conditioning: 15 May 2015

Strength:

• Snatch 8x2 (+2.5/5#)

WOD:

5 Individually Timed Rounds

• Sprint 50m 
• 5/5 KB Box Step Ups (24/16)
• 12 KB Swings. 
• *Rest 45 secs between rounds 

Score = fastest + slowest /2 (Average of fastest and slowest.)

Conditioning: 15 May 2015

Strength:
5RNFT

• 5-8 Weighted Dips
• 3 Tire Flips

WOD: 
3 RFT

• 500m row
• 15 KB thrusters (20k/12k) *alternate arms as needed
• 20 jumping lunges (10 each leg)

Strength & Conditioning: 14 May 2015

Strength:
Push Press
1×5@50%, 1×5@60%, 1×3@70%, 6×4@80%

WOD:
5 - 3 minute AMRAPS

• 4 Pull Ups 
• 6 Push Ups
• 9 Air Squats/Ring Dips (perform Air Squats on odd rounds and and Ring Dips on even rounds). 
• *rest 1 minute between rounds

Conditioning: 14 May 2015

Strength:

• BackSquat

WOD:
EMOTM for 16min

• 50m sprint
• Odd Minutes Max effort Single Arm Push Press (20k/12k) *switch arms as needed
• Even Minutes Max effort KB Swings (24k/16k)

Strength & Conditioning: 13 May 2015

Strength:

• Pull Ups

WOD:

Death by...

• 1 Thruster(95/65)
• 5 Pull ups(Kipping) 

Add 1 rep to the thrusters every minute. Continue until failure

Conditioning: 13 May 2015

Strength:

• Pull ups

WOD: (9 Dec 2014)
For time:

• 4 laps
• 30 overhead walking lunges (45#/25#)
• 3 laps 
• 40 overhead walking lunges 
• 2 laps
• 50 overhead walking lunges
• 1 lap

Strength & Conditioning: 12 May 2015

Strength:

• Deadlift 5RM

WOD:

10 Min AMRAP

• 5 Hang power cleans(135/95)
• 5 Strict pull ups 
• 5 Deadlifts 
• 10 HRPU

Conditioning: 12 May 2015

Strength:

• Deadlift 1x5 (add 5-10 lbs to last week)

• 3 x 30 sec max effort V-ups (scale to tuck) rest 1:1

WOD:
For time:

• 20-2 Ground to shoulder with slam ball (18k/12k)
• 2-20 Box Step Overs 

Strength & Conditioning: 11 May 2015

Strength:

• Back Squat 3x3 @ 95% of 1RM

WOD:
Complete 4 Rounds

• 60 secs max effort calorie row
• Rest 30 secs 
• 60 secs max effort DBL KB Push Press 24/16
• Rest 30 secs 
• 60 secs max effort Toes to bar 
• Rest 30 secs 

Conditioning: 11 May 2015

Strength:
3RNFT

5-8L/5-8R Single Arm KB Strict Press (AHAP)

25m Hand Over Hand Sled Pull

Partner WOD:
For time:
2RDS

• 30 Calorie Row
• Max effort KB swings

rest 1 minute
1RD

• 40 burpees
• Max effort Double Unders

rest 1 minute
2RDS

• 50m sled pull
• Max effort Wall Balls (20#/14#)

Strength & Conditioning: 08 May 2015

WOD:
Complete 100 KB clean and presses for time. Switch hands as necessary. (20/12)
EMOTM:

• Sprint 25 m shuttle. (25 out, 25 back.)
• Use remaining time for KB clean and press..

Conditioning: 08 May 2015

Strength:
5RNFT

• 5-8 Weighted Dips

Team WOD:

• 25-20-15-10-5 Calorie Row
• Max Wall Balls

1 round = both partners will do each movement in each set.

Strength & Conditioning: 07 May 2015

WOD:
10-8-6-4-2 Reps of:

• Floor Press (Movement starts at bottom.) 135/85
• Deadlifts 135/85
• Dips
• Tuck Jump Burpees (Burpee with a tuck jump requirement.)

Conditioning: 07 May 2015

Strength:
4RNFT

• 5-8 Double KB Front Squat (AHAP)
• :30 sec max effort russian twist (unweighted.  both hands touch ground.)

WOD:
15min AMRAP

• 1 lap
• 8 ring rows
• 10 push ups
• :30 plank