Anthony & Danielle 140326

PART I:  Build to a Heavy

Hang Squat Clean + Power Clean + Push Jerk


PART II:  Conditioning

14 Min AMRAP

60 Cals
30 TTB 
50 Wall Balls (20/10)
25 Cleans (115/55)
40 Pull-ups

Anthony & Danielle 140325

PART I: Strength

5 x 5  Back Squats @ 41X1

In between sets 

4 x 10 Ring Push-ups/Push-ups to Floor @ 2111


PART II: Conditioning

3 Rounds Up & Down The River

15 A.D. Cals
10 Swings
5 Burpees
10 Swings
15 A.D. Cals

Rest 1:1 (Approximately 3:00)

Mike Cummings 140330

PART I: Push Press
3 - 3 - 3 - 3 - 3


PART II:  Hang Clean
3 - 3- 3 - 3 - 3


 PART III:  Conditioning
5 Rounds

7 Front Squats 95
5 Barf
3 Jumping Pull-ups (High Bar)

Mike Cummings 140328

PART I: Pause Squats
5 x 3 (with 3 sec pause)


PART III:  Conditioning
3 Round Chipper For Time

25 Cals on Rower
20 KTB
15 Walls Balls (20)
10 Swings (44)

Ryan O. 140328

PART I:  Skills/Fundamentals

1. Kipping Pull-up
2. Wall Walk


PART II:  Strength

2 Min AMRAP
10 Strict Pull-ups
AMRAP Kipping Pull-ups

2  Min AMRAP
2  Wall Walks
AMRAP Hollow Rocks 
3 x 3 
Deadlift (95, 135, 155)


PART III:  Conditioning

10 Min AMRAP
7   Ruck Thrusters (45)
10 Deadlifts 115 
12 Box Jumps (w/Step Down)

Tim 140327

PART I:  Front Squats

12 Min EMOM

Even: 3 Front Squats (135, 150, 160, 170, 180, 190)
Odd: 30 DUs


PART II:  Conditioning

14 Min AMRAP

60 Cals
30 TTB 
50 Wall Balls (20)
25 Cleans (115)
40 Pull-ups

Ryan 140327

PART I:  Strength

2 Rounds

2 Min AMRAP
10 Strict Pull-ups
AMRAP Kipping Pull-ups

2 Min AMRAP
10 Weighted Dips
AMRAP Push-ups

2 Min Handstand Hold
AMRAP Hollow Rocks Upon Fail


PART II:  Conditioning

20 - 15 - 10 - 5

Air Dyne
Swings
(5) Burpees

Ryan & Janel 140325

PART I: Strength

4 x 5 41X1 Back Squats

In between sets 

10, 8, 8, 6 Strict Red Band Pull-ups

Goal is to finish each set using as few red bands as possible, starting at 1
Must add a red band after failing, resting or deviating from good form


PART II: Conditioning

3 Rounds Up & Down The River

15 A.D. Cals
10 Swings
5 Burpees

Rest :30

5 Burpees
10 Swings
15 A.D. Cals

Rest :90

Ryan & Janel 140322

PART I:

Stretch on Wall


PART II: Fight Gone Bad

1 Minute Row
1 Minute Wall Ball 20/14
1 Minute Air Dyne
1 Minute Burpee

3, 2, 1 Minutes Rest


PART III: Core

:45 Windmill High Hand R
:45 Windmill High Hand L
:45 Prone Plank
:45 Side Plank R
:45 Side Plank L

Anthony & Danielle 140323

PART I:  Snatches

10 Minutes Snatch Drop

-Work on speed below the bar
- Weight is NOT important

10 Minutes 1 Snatch Pull + 1 Full Snatch

-Focus on Bar Position & Reception

PART II: Conditioning

4 Rounds 

10 OHS

Run 350m

PART III: Core

 3 x 60 Sec Weighted Planks

Ryan O and Amy

PART I:  Strength and Instruction

90, 60, 30 Pull-up/Ring Row AMRAP

Review High Hand Windmill R & L & Sideplank & GHD Sit-ups 

PART II:

16 Minute AMRAP

P1 Leader Ryan Ruck/Run 200m

P2 12 Wall Balls

Then,

P1 Leader Ryan  Row 300/250

P2 10 GHD Sit-ups 

PART III:

:45. Windmill R

:45. Windmill L

:45. Prone Plank

:45. Side Plank Right

:45 Side. Plank. Left

Mike C 140322

PART I:  Warmup

Row 300, 250, 200

Hip, Glute, Quad Stretches

Shoulders

PART II:  Strength
12 Minutes to Find 5 Rep Max Back Squat

1 x 5 @ 90

1 x 5 @ 105

1 x 5 @ 115

1 x 5 @ 120

Then 

12 Minutes to Build to a Heavy Clean

PART III:  Conditioning

3 Rounds

20 Cals Row

15 Ring Rows

10 Wall Balls 

5 Burpees

Anthony & Danielle 140321

PART I:  Back to Basics

Build to a Heavy 3 Rep - 3 Sec Pause Back Squat

In Between Sets Perform 5 Strict HSPUs


PART II: Conditioning

Follow The Leader...

20 Min AMRAP w/ a Partner

P1 (Leader Danielle):  400m Run

P2 (Anthony):  20 Wall Balls 20/12

Then

P1 (Leader Danielle):  300m Row

P2 (Anthony):  12 GHD Situps

After both partners finish they switch roles  (I.e. P2 [Anthony] now runs and then continues on to the row)

Score is number of rounds completed.

Tim 140320

Part I: Strength

10 Deadlifts @ 115
Immediately into
30 Sec Strict C2B Pull-Up AMRAP

7 Deadlifts @  135
Immediately into
60 Sec Strict C2B Pull-Up AMRAP

5 Deadlifts @ 155
Immediately into
90 Sec Strict Pull-Up AMRAP


Part II: Conditioning  

FIDO

70 Burpees
60 Ab Matt Situps
50 Swings
40 Push-ups
30 Box Jumps

Anthony 140319

PART I:  Chest

Bench Press

8-8-6-6-6

Dips 5 Min 5 Rep EMOM

PART II:  Conditioning

AMRAP 12:

50 Box Jump Buy-In

Then...

8 TTB/KTE

12 Burpees

PART III:

Weighted Planks

Fit Camp 140319

PART I:  Review Row, Wall Balls, Swings

PART II:  Conditioning

Follow The Leader...

20 Min AMRAP w/ a Partner

P1 (Leader):  350 Meter Row

P2:  20 Wall Balls

Can only move onto next movements once BOTH partners are finished.  The person doing the rowing is designated as the "leader" since the transition is largely dependent on when the row is finished.  The row SHOULD take longer.  The wall balls are meant to be a sprint and the ball is not meant to be put down.  P2 SHOULD accumulate some rest time before moving onto Swings.

Then

P1 (Leader):  15 Cals on Air Dyne

P2:  12 KB Swings

Same deal here.  If it is nice out the Air Dyne can be substituted with a lap around the building.  

After both partners finish they switch roles  (I.e. P2 rows and then does the plank. the next round)

Score is number of rounds completed.

PART III: 10 Min EMOM

EVEN:  5 - 10 Ab Wheel Rollouts

ODD:  7 - 10 Push-ups

Ryan & Janel 140318

PART I:  Back Squat

1 x 6 @ 65 145/70
90 Sec Pull-up AMRAP
1 x 6 @ 75 170/80
60 Sec Pull-up AMRAP
1 x 6 @ 80 180/85
30 Sec Pull-up AMRAP
1 x 6 @ 85 185/85


PART II: 15 Minute AMRAP

15/10 Cals Air Dyne
20 Wall Balls (20/10)
300m Row
TTB/KTE/Knee Ups

Anthony & Danielle & Fran 140318

PART I:  12 Minutes To Build To A Heavy Thruster

3-3-2-2-2-1-1-1-1


PART II:  Conditioning

Fran

21/15/9
Thrusters (95/65)
Pull-ups

PART III:
Weighted Planks

Tim 140315

PART I: 
Max Dip on Rings in 45 Seconds
Rest :60
Max Dip on Rings in 30 Seconds
Rest :45
Max Dip On Rings in 15 Seconds

Max Elevated Ring Rows in 60 Seconds
Rest :60
Max Elevated Ring Rows in 45  Seconds
Rest :45
Max Elevated Ring Rows in 60  in 15 Seconds


PART II:  4 Rounds For Time

Run 400 M
50 Front Rack Walking Lunge (95)
50 Feet Farmers Walk 70#

PART III:  Core Work

20 Turkish Get Ups (35)

Week of March 9th, Noteable PRs (More to Come)

ANTHONY

Row 500m -- 149.5         3/6/14
Back Squat  -- 250 (x2)  3/11/14
Snatch -- 95                     3/9/14
Squat Clean -- 155 (x3) 3/13/14
Thruster -- 125 (x3)        3/13/14

------------------------------------------------------------------------------------------------------------------
DANIELLE

Row 500m -- 208.6       3/6/14
Back Squat  -- 145        3/11/14
Snatch -- 63                   3/9/14
Squat Clean -- 75         3/9/14

Anthony 140313

PART I:  Strength Evaluation

In 8 Minutes Build up to a 3 RM Pause Front Squat (3 Mississippi)

In 8 Minutes Build up to a 3 RM Cluster

In 8 Minutes Build up to a 3 RM Squat Clean.


PART II:  20 Minutes Conditioning

1:30 Clock
15 Burpees

2:30 Clock
15 Burpees, 15 Pushups

4:00 Clock
15 Burpees, 15 Pushups, 15 Squats

5:30 Clock
15 Burpees, 15 Pushups, 15 Squats, 15 Box Jumps

No Time Limit
15 Burpees, 15 Pushups, 15 Squats, 15 Box Jumps, 15 Thrusters (20# Dumbells)

Tim 140313

Part III: Conditioning 14.2

3:00 Min Clock

2 Rounds

6 Thrusters (95)

6 Pull-ups

6 Burpees

3:00 Min Clock

2 Rounds

7 Thrusters (95)

7 Pull-ups

7 Burpees

3:00 Min Clock

2 Rounds

8 Thrusters (95)

8 Pull-ups

8 Burpees

...Repeat the same pattern until you cannot complete a 2 rounds in 3:00

Tim 140312

PART I: Back Squat

1x6 160

1x6 185

1x6 195

1x6 205

PART II:  Conditioning

12 Min EMOM

Even:  3 Power Cleans (150) + 20 DUs

Odd:  1 Rope Climb

Anthony & Danielle 140311

PART I: Practice Your Gymnastics

& Squat Mobility

PART II:  Strength Outside 63 Degrees :)

Go Big (Back Squat)

1x4 175/100

1x4 200/115

1x2 215/125

1x2 235/135

1x1 250/145

PART III:  Conditioning

"Insert Benchmark Name Here"

You guys are doing this one again!

15-12-9

Burpees

Swings (53/35)

Pull-ups

**200m Run At The Top of Each Round

Tim 140309

PART I: 2013 CF Games Final "Cinqo" Inspired

8 Deadlifts, 

Front Rack Walking Lunges @115, 125, 135

Superset w/

Bench Press

1 x 5 150

1 x 10 125

1 x 15 115

PART II: Conditioning

3 Rounds For Time

20 DUs

20 Cal Row

20 Cal A.D.

In between each movement 6 Burpees

Mike C. 140309

PART I:  Intro to Rowing

PART II:  Strength
12 Minutes to Find 5 Rep Max Back Squat

In Between Sets Perform 7 - 10 Ring Rows

PART III:  Conditioning
12 Min Clock

30 Sec On/ 30 Sec Off

Row (Cals)

Push-ups

Air Dyne

Ring Rows

Mike C. 140308

PART I:  Warmup

2 Minute Air Dyne

4 Basic Stretches

PART II: Basic Gymnastics & CrossFit 101

2 Rounds:

10 Push-ups

10 Sit-ups

10 Air Squats

Then 2 Rounds:

:45 Jump Rope

7 Pull-ups

10 Swings

PART III:  Conditioning

3 Rounds For Time

A.D. 15 Cals

10 Swings

5 Burpees

Rest :90 Between Efforts

Ryan & Amy 140308

PART I: Rowing Technique

PART II:  Gymnastics Warm-up

2 Rounds:

10 Pull-ups/Push-ups

10 Sit-ups

10 Air Squats

PART II:  Conditioning 

12 Min Clock:

30sec/30sec off

Row (Cals)

Barbell Thrusters (45)/AbMatt Situps/

Air Dyne (Cals)

Burpees

Tim 140308

PART I  Back Squat

8  x 65 160

6 x 75 185

4 x 85 205

4 90 225

With Sets of Dumbbell Rows In Between

PART II Conditioning

6 Min AMRAP

10 Wall Balls

20 DUs

Rest 3 Min

4 Min AMRAP

10 Russian Swings 70/53

10 Burpees

  

Anthony & Danielle 140307

PART I:  Big Warmup/Significant Mobility

PART II:  20 Min Clock

OHS x 10 w/empty bar

Build to a heavy of the following complex

1 Hang Squat Snatch +
1 Full Snatch

PART III:  Modified 14.2 

3:00 Min Clock

2 Rounds:
10 Overhead Squats (65/45)
10 Pull-ups
Rest remainder of round

Then 3:00 Min Clock

2 Rounds:
12 Overhead Squats
12 Pull-ups
Rest remainder of round

Then...

PART IV:  Static core if possible.

Ryan & Janel 140305

PART I: Conditioning
5 Rounds For Time
15 KB Swings (53/35)
10 Double Unders/60 Single Unders

PART III: Core Strength
10 Min AMRAP NFT
Right Arm:
3 Single Leg Dead lifts to Opposite Leg +
3 Strict Press + 5 Windmill + 1 Reverse Turkish Get-up +Side Plank Right
Repeat on Left Side

Fit Camp 140305

PART I:

4 Min AMRAP
Burpee Box Jump

Rest 2 Min

6 Min AMRAP
10 Cal Row
10 Swings

Rest 4 Min

8 Min AMRAP
10 Wall Balls
75 Singles


PART II:  10 Min AMRAP NFT

Right Arm
3 Single Leg Deadlifts
3 Strict Press
6 Windmills
1 Reverse Turkish Get-up
Repeat w/Left Arm