"The Sound and the Fury"

Strength:

• 5x8L/R lateral lunges

Ab test #2 -

• 60 second arch hold.  Keep legs together toes pointed.  

WOD:
5 - 4 minute rounds:

• run 2 laps
• 20 weighted sit ups (45#/25#)
• max effort weighted walking lunges (20k/12k)

score=total weighted lunges

*William Faulkner 

"EMOTM"

Push press set a 1RM and then  6×2@80%

EMOTM for 15 mins 

1st minute 7 push press(135/95)

2nd minute  20 KB swings(24/16)

3rd minute 40 double unders

Repeat

"Where the Wild Things Are"

WOD A)
for time -

• 50 KB Push press (AHAP)
• 50 goblet squats (AHAP)

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

WOD:
EMOTM for 15 mins

• Min 1 10 KB push press (20k/12k)
• Min 2 20 KB swings(24/16)
• Min 3 40 double unders 

*Maurice Sendak 

"The Pinch"

Deadlift 5RM +

12 Min Amrap 

40m prowler(140/90)

20m plate pinch carry(45/25)

30 russian twists(45/25)

"One Hundred Years of Solitude"

WOD A)

• 2k row

WOD B)
5 Rounds for weight: (adding weight each round, working up to body weight)

• 50m sled drag
• 50m sled pull

*Gabriel Garcí­a Márquez 

"Cindy"

Weighted pull ups 3.3.3.3.3

20 Min AMRAP

"Cindy"

5 pull ups 

10 push ups 

15 air squats 

Marcia, Marcia, Marcia

Strength:

• Pull up progression

WOD:
"Cindy"
20 min AMRAP

• 5 pull ups 
• 10 push ups 
• 15 air squats 

"Inside out bear complex"

Back squat 4x4 @85%

15 Min AMRAP 

"Inside out bear complex"

7 power clean(115/65)

7 push press

7 back squat

dropping the bar during a round immediate 10 burpee penalty

"A Heartbreaking Work of Staggering Genius"

Strength:

5x8 Weighted Dips

Ab test A - 

1 min hollow rock hold

WOD:

5 RFT

• 10 Jumping Pull-ups
• 15 Push-ups
• 20 Knee raises
• 25 Double Unders (100 single unders)

Rest 1:00 between rounds

*Dave Eggers

"The Snatch"

Power Snatch 8x2

15 MIN AMRAP

3 hang power snatch(95/65)

7  ring rows  

9 box jumps(24/18)

"I'm still standing after all this time"

Strength:
5RNFT

• 3-5 Weighted push ups (adjust weights as needed).  If you can’t do strict push ups then do 5 incline push ups followed by 1 negative push ups per set.
• 8 strict ring rows

WOD:  
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

*Elton John

"100 Burpees"

Strict press 1RM 

OTMEM.......... 

5 push push press(95/65)

remaining time max effort burpees

Wod finishes when you reach 100 burpees.

(15 min time cap)

"You only get what you give"

Strength:
5RNFT

• 25m suitcase lunges
• 20 weighted teapots 

WOD:
With a 15 min running clock.

• Run 7 laps

then

• 1 Box Jump
• 1 KB Goblet Squat
• 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.

*New Radicals

"Safe House"

Chin ups 3xmax effort 

12 MIN AMRAP

12 KB box step ups(24/16) 

5 Chest to bar pull ups

7 Ring dips

"It's a beautiful day."

Strength:

• Rope Climbs/Pull Up Progression

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

*U2

"Be Dynamic"

Deadlift 5RM +

5RFT

5 deadlifts(225/185)

10 dynamic push ups 

100m run

"Don’t stop now, just be the champion.”

Strength:
5RNFT

• 5 Tire Flips
• 15 Bulgarian Goat Bags

WOD:
3RFT

• 8L/8R KB thrusters (24k/16k)
• 15 slam balls (18k/12k)

rest 1min

3RFT

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

*Britney Spears

"On The Minute Every Minute"

Back squat 1×5@50%, 1×5@60%, 1×3@70%, 6×5@80%

OTMEM for 10 mins 

3 OHS(95/65)

Remaining time max effort Double Unders

"Life’s too short to not go for broke."

Strength:
5RNFT:

• 5, 5, 5, 5, 5 Double KB Push Press 
• 25m Hand Over Hand Sled Pulls (increasing weight)

WOD:

• 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

*Eminem

"Power clean 1RM"

Power clean 1RM 

Team wod(2)

A. Row 50-40-30-20-10 calories 

B. Farmer KB hold(32/24)

Player 1 rows 50 cals, player 2 holds KBs, switch until each player has rowed the requisite number of rounds/cals.
Each time KBs hit the floor before row is completed add 10 seconds to final WOD time.

“It ain’t over till it’s over.”

Strength:
5RNFT

• 5 - 8 Dips
• 5-8L/5-8R Bent Over Rows

WOD:  
EMOTM 15min

• 5 Box Jumps (24”/18”)
• 5 Slam Balls (18k/12k)
• Max Effort Double Unders

*Yogi Berra

"Keep smiling"

Strict press 5x3+2/5LB 

Complete for time(reps can be broken up any way)

20 HSPU/push press(135/95)

30 pull ups  

40 front squats(135/95)

15 minute time cap

“If you aren’t going all the way, why go at all?”

Strength:
5RNFT

• 5-8L/5-8R Single Leg RDL
• 25m Prowler Push

WOD:
15min AMRAP

• 2 laps
• 5L/5R Kettlebell Snatch
• 10L/10R Offset Suitcase Lunges

*Joe Namath

"Prowlers"

Weighted pull ups 2,2,2,2,2

6RFT 

15 ground to shoulder with slam ball(18/15)

50m prowler shuttle(135/90)

“Your biggest opponent isn’t the other guy. It’s human nature.”

Strength:

• Pull up progression

WOD:
3 RDS

• 1min max KB Push Press
• 1min max burpees
• 1min rest
• 1min max ring rows
• 1min wall balls
• 1min rest

*Bobby Knight

"5RM'

Deadlift 5RM+ 2/5LB 

15 min AMRAP

6 Deadlift(225/165)

6L/6R KB push press(20/12)

Run 1 lap

“...one man cannot make a team. ”

Skill:

• Handstand Progression

WOD:
Teams of 3
750m Prowler Push switching every 50m

• Partner A) 50m Sled Push
• Partner B) Max effort calorie row
• Partner C) rest

*Kareem Abdul-Jabbar

"Stick to the program"

Back squat 1×5@50%, 1×5@60%, 1×3@70%, 6×4@80%

OTMEM for 12 minutes 

10 KB swings(24/16) 

20 double unders 

“Nobody who ever gave his best regretted it.”

Strength:
5RNFT

• 5-8 Lateral Lunges (AHAP)
• 7-10 Double KB Front Squat (AHAP)

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)

*George Halas

"Fight gone worse"

Power clean 5x3 +2/5LB 

"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

"No matter what you do, you'll never run away from you."

Strength:
5RNFT

• 50m Prowler Push (prowler should be heavy, but athlete should be able to keep it moving)
• 10 banded good mornings

WOD:

• 1000m row or 6 laps

then

10 Rounds

• 5 wall balls
• 5 burpees

then

• 6 laps or 1000m row (if you began with a row finish with a run.  if you begin with a run finish with a row.)

*Paul Revere and the Raiders

"Slamtastic"

Strict press 5x3 +2/5 LB

Partner WOD(2)

A 50m prowler push(135/90)

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.

"I'll be there for you."

Strength:
5RNFT

• 5-8L/5-8R Single Arm KB Floor Press
• 8 Dumbbell Side Lateral Raises

WOD: 11 Dec 2014
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 1/2 a lap.  Partner B can begin working when Partner A starts running.

*The Rembrandts

"Smirnoff"

Pull ups max effort x3 or follow progressions 

10 RFT

3 Ground to overhead(135/95)

20 Russian twists(45/25)

L/R=2 reps 

"Get up, stand up"

Strength:

• Pull up progression
• Max distance of 3 standing Broad Jumps

WOD:
15min AMRAP

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

*Bob Marley

"5RM"

Deadlift 5RM add 2/5 LB from last week 

5RFT

5 deadlifts(185/135)

10 deficit push ups(45/25)

30 double unders 

"Ob-la-di, Ob-la-da, life goes on."

Strength:

5RNFT

• 5-8L/5-8R Single Leg RDL
• 10 Goblet Squats (If you got 10 last time, increase weight and decrease reps)

WOD:
6RFT

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

*The Beatles

"Alan"

Back squat  1×5@50%, 1×5@60%, 1×3@70%, 6×3@ 80%

"Alan"

21-15-9

Overhead squat(95/65)

Chest to bar pull ups 

"Goodness gracious, great balls of fire."

Skill:

• Handstand progression

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)

*Jerry Lee Lewis

Schedule Update

New schedule beginning Monday, April 6

	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
7a	Conditioning	Conditioning	Conditioning	Conditioning	Conditioning
8:3a	Strength & Conditioing	Strength & Conditioing	Strength & Conditioing	Strength & Conditioing	Strength & Conditioing	8-9:30am         Barbell Fundamentals
						9:3-10:30a       CrossFIt Kids
						10:3a - Noon     Open Gym
3p	Open Gym - Coaches approval needed to attend		Open Gym - Coaches approval needed to attend		Open Gym - Coaches approval needed to attend
4p		Conditioning		Conditioning
5p	Strength & Conditioing	Strength & Conditioing	Strength & Conditioing	Strength & Conditioing	Strength & Conditioing
6p	Conditioning	Conditioning	Conditioning	Conditioning	Conditioning

Yoga will return at 10am Tues/Thurs beginning April 21st.

"HELLO FRIDAY"

Deadlift 5RM +2/5LB

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

Chin ups

Front squats(135/95)

"I never did anything alone."

Strength:
5RNFT

• 5 - 8 dips
• 10 strict ring rows

WOD:
Teams of 3

• 5000m row - switching every 250m

1. 250m row
2. max reps KB swings
3. rest

*Golda Meir

"THE CHEST TEST"

Strict press 5x3 + 2/5LB 

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 

"With self-discipline most anything is possible."

WOD A:
3 Rounds

• 25m sled drag @body weight (facing forward)
• 25m sled pull @ body weight (facing sled)
• 20 KB swings 

WOD B:
5RFT

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

*Teddy Roosevelt

"HELEN"

Pull ups max effort x3 

"Helen"

3RFT

400m run 

21 KB swings(24/16)

12 pull ups