Anthony/Ryan & Danielle/Janel

Warm-Up

Against a 10 Minute Clock:

Lax Ball Calves

DU Drill

30 Single Unders, Rest 30"

5 SUs, 1 DU x 5, Rest 30"

2 SUs, 1 DU x 10, Rest 30"

1 SU, 1 DU x 15, Rest 30"

2 DUs, 2 SUs x 5, Rest 30"

3 DUs, 3 SUs x 4, Rest 30"

4 DUs, 4 SUs x 3, Rest 30"

5 DUs, 5 SUs x 2, Rest 30"

Janel, 10, 15, 20, 25, 30 @ Increasingly Faster Wrist Speeds

Immediately...

2 Rounds Inchworm/Push-Up +/T - Push-Ups

Part I:  Connectivity

4×0:20 Handstand Hamstring stretch with slow shoulder shrugs. 

(Perform shoulder shrugs while maintaining your body shape)

3×0:30 Hands and Feet Hollow Hold

2×10 Floor Levers

Part II: Strength

Every 90" for 12 Min 

4 Back Squats

3 Deadlifts

5 - 7 Deadlifts

Part III: Conditioning 

"Halloween" 

14 Minute Partner AMRAP

31 Box Jumps

31 KBS 53

31 Cals A.D.

31 Burpees

31 Wall Balls

Ladies Scale to Step-Ups/Push-Ups and 14 Reps

Ryan & Janel 141030

Part I:  Connectivity

4 x 20" Deep Shoulder Stretch

2 x 30" With PVC/Dip Stand Support

2 x 30" Arch Hold with PVC/ 2 x 10 Good Mornings

Part II: Strength

4 Sets of:  

3 Strict Press + 3 PP + 3 Push Jerk

Part III: Conditioning 

"Throwdown Thursday"

3 Rounds of:

Min 1:  Max Burpees/7 KB AMRAP

Min 2: Max Cals on the Assault Bike

Min 3:  Max AB Matt Sit-ups/40" Plank

Min 4:  200m/150m Run

Min 5:  Max Step-Ups/Air Squats to Ball

Min 6:  Max Cals on Rower

Min 7:  Rest

Anthony & Danielle 141030

Part I:  Connectivity

4 x 20" Deep Shoulder Stretch

2 x 30" With PVC/Dip Stand Support

2 x 30" Arch Hold with PVC/ 2 x 10 Good Mornings

Part II: Strength

Barbell OHS x 10 @ 

45/15

4 x 3 Pause OHS  @

75, 95, 115 & 125/

33, 35, 40 & 45

In Between Sets Perform Max Rep Pull-ups w/ Weighted Vest/2 Red Bands

Part III: Conditioning

Anthony 5 Rounds For Time

Sprint 100 m

7 Kipping Pull-ups

Sprint 100m

7 Burpees

Rest 1:00

Danielle 4 Rounds For Time

7 Squats

7 Pull-ups

7 Squats

7 Swings

Rest 1:1

Ryan & Janel 141029

Warm-up

Arm Circles/Hip Circles/Hip Extensions Over the Head/Obliques
10 Hollow Rocks

KB Hips/Lacrosse Ball Smash



Dynamic Plank to Inchworm

10 Hollow Rocks

Reverse Lunge Complex

{Reverse Lunge

Reverse Lunge w/Toe Pointed

Reverse Lunge}

10 Hollow-Rocks

Part 1: Strength

15 Minute One-Legged Cindy

Pull-Up Variations:

5 Strict Red Band Pull-Ups OR

5  - 10 Rows

Push-Ups:

Rx+++: 10 Ring Push-ups
Rx++:  10 Dynamic Push-ups

Rx+:  10 Push-ups with Band (Green, Purple or Red)

Rx:  10 Push-ups from Toes

Pistol Variations:

15 OH Walking Lunges

Part 2: Conditioning 

14 Min AMRAP 

"Ain't No Rest For the Wicked" V.2

Partner 1: Farmers Carry to #1 70/44

Partner 2:  15 DUs/50 SUs, 7 Burpees 53/35

When partner 1 returns teammates switch and pick up where they left off.

Anthony & Danielle 141029

Warm-up

Against a 10 Minute Clock:

Lax Ball Calves

DU Drill

30 Single Unders, Rest 30"

9 SUs, 1 DU x 3, Rest 30"

5 SUs, 1 DU x 5, Rest 30"

4 SUs, 1 DU x 6, Rest 30"

2 SUs, 1 DU x 10, Rest 30"

1 SU, 1 DU x 15

Immediately...

2 Rounds PVC Pass Thru/Push-Up +/T - Push-Ups/Hollow-Rock Holds
Clean Tech.

Part I: CrossFit Gymnastics

EMOMx5
4 Ring Push up w/Turnout
4 Ring Archer/Ring Archer Push-Up

Rest 3:00

EMOMx5
4 Ring Dip w/turnout
4 HSPU

Part II: Conditioning

Partner Dumbell DT

Complete 4 (Possibly 5) rounds EACH for time:

12  (dumbbell) Deadlifts 115/(25#)

9 Front Squats/DB Hang Power Cleans 

6 (dumbell) Shoulder to Overhead 

While partner 1 is completing work, partner 2 is completing must perform 10 DUs.

Anthony & Danielle 141028

Warm-up

Against a 10 Minute Clock:

 

Lax Ball Calves

 

DU Drill

30 Single Unders,

9 SUs, 1 DU x 3

5 SUs, 1 DU x 5

4 SUs, 1 DU x 6

2 SUs, 1 DU x 10

 

Immediately...

15 Red Band Pull-Aparts

Mobility Tree Pull-Downs

 

2 Rounds

4 Side-lunges

6 Lunges

10 Air squats

 

Part I: Clean Tech.

1 Clean Every 90" for 15 Minutes (10 Sets)

Set 1 – 2 @ 60-65% 100/40
Set 3 – 4 reps @ 65-70% 110/45
Set 5 – 6 reps @ 70-75% 120/50
Set 7 – 8 reps @ 75-80% 130/55
Set 9 – 10 reps @ 80-85% 140/60

Part II: Conditioning

Every 4 Minutes for 20 Minutes

Run 400m

10 Box Jumps (Don't Miss)/10 Russian Swings

1 Clean

 

Your total score equals the sum of your heaviest successful cleans performed with each 4 minute increment.

 

Ken 141027

Warm-up

Arm Cirlces
Hip Circles
Hip Extensions Over the Head
Obliques
10 Hollow Rocks or HR Raises

 

KB Hips/Lacrosse Ball Smash



Dynamic Plank to Inchworm

10 Hollow Rocks or HR Raises

 

Reverse Lunge Complex

{Reverse Lunge

Reverse Lunge w/Toe Pointed

Reverse Lunge}

10 Hollow-Rocks

Candlestick Roll to Pistol

Part 1: Strength

15 Minute One-Legged Cindy:

5 Strict Pull-Ups

10 Challenging Push-ups

15 Alt. Pistols

Coaches Notes:  This is not a WOD!  This is an opportunity for you to demonstrate virtuosity on all movements.  Remember CrossFit is universally scaleable, which means for the most part, everyone should be doing something slightly different.

Food for Thought:

Pull-Up Variations:

Rx++: 5 Strict Muscle-Ups

Rx+: 5 Strict C2B Pull-ups

Rx:  5 Strict Pull-ups (we are doing chin-ups tomorrow)

5 Strict Purple Band Pull-Ups

5 Dual Ring Rows

5 Ring Rows

Push-Ups:

Rx+++: 10 Ring Push-ups
Rx++:  10 Dynamic Push-ups

Rx+:  10 Push-ups with Band (Green, Purple or Red)

Rx:  10 Push-ups from Toes

10 Push-ups to 1 Abmatt
10 Push-ups from knees

Pistol Variations:

Rx+: Alt KB Pistols

Rx: Alt Pistols

 6 - 12 Candlestick Roll to Pistol

6 - 12 Pistols with a Counter Weight

6  - 12 Pistols to a Box (Can Rest on Box)
6 - 12 Reverse Lung Complex
12 - 15 Reverse KB Lunges

Part 2: Conditioning 

17 Min AMRAP 

"Ain't No Rest For the Wicked"

Partner 1: Farmers Carry to #1 70/44

Partner 2:  40 Dus, 7 Burpees (<- This is what you are scored on)

When partner 1 returns teammates switch and pick up where they left off.

**Scale Farmers Carries By Weight and DUs by Volume

Ryan O. 141026

Part 1: Strength

15 Minute One-Legged Cindy:

2 Rope Climbs (1 Strict/1 Jumping)

Freestanding Handstand/Handstand Walk Practice

10 Candlestick Roll to Pistol

 

Part 2: Strength

16 Min Partner AMRAP

 

12 KB Step-Ups

12 Sandbag Squats 

12 Cals A.D.

12 Sledge Hammer Strikes R or L

12 Tire Flips/With Burpee Jump Through

CrossFit WOD 141026

Warm-up

Arm Cirlces
Hip Circles
Hip Extensions Over the Head
Obliques
10 Hollow Rocks or HR Raises

 

KB Hips/Lacrosse Ball Smash



Dynamic Plank to Inchworm

10 Hollow Rocks or HR Raises

 

Reverse Lunge Complex

{Reverse Lunge

Reverse Lunge w/Toe Pointed

Reverse Lunge}

10 Hollow-Rocks

Candlestick Roll to Pistol

Part 1: Strength

15 Minute One-Legged Cindy:

5 Strict Pull-Ups

10 Challenging Push-ups

15 Alt. Pistols

Coaches Notes:  This is not a WOD!  This is an opportunity for you to demonstrate virtuosity on all movements.  Remember CrossFit is universally scaleable, which means for the most part, everyone should be doing something slightly different.

Food for Thought:

Pull-Up Variations:

Rx++: 5 Strict Muscle-Ups

Rx+: 5 Strict C2B Pull-ups

Rx:  5 Strict Pull-ups (we are doing chin-ups tomorrow)

5 Strict Purple Band Pull-Ups

5 Dual Ring Rows

5 Ring Rows

Push-Ups:

Rx+++: 10 Ring Push-ups
Rx++:  10 Dynamic Push-ups

Rx+:  10 Push-ups with Band (Green, Purple or Red)

Rx:  10 Push-ups from Toes

10 Push-ups to 1 Abmatt
10 Push-ups from knees

Pistol Variations:

Rx+: Alt KB Pistols

Rx: Alt Pistols

 6 - 12 Candlestick Roll to Pistol

6 - 12 Pistols with a Counter Weight

6  - 12 Pistols to a Box (Can Rest on Box)
6 - 12 Reverse Lung Complex
12 - 15 Reverse KB Lunges

Part 2: Conditioning 

17 Min AMRAP 

"Ain't No Rest For the Wicked"

Partner 1: Farmers Carry to #1 70/44

Partner 2:  40 Dus, 7 Burpees (<- This is what you are scored on)

When partner 1 returns teammates switch and pick up where they left off.

**Scale Farmers Carries By Weight and DUs by Volume

Ken 141025

Warm-up:

Row 350m

Shoulders, Midline

Mobility Tree

Squats with PVC

Part 1: Snatch

10 Min EMOM

1 Hang Snatch + OHS & 1 Power Snatch + OHS

Part 2: Clean & Jerk

10 Min EMOM

1 Hang Squat Clean + 1 Squat Clean + 1 Split Jerk

Part 3: Conditioning

Every 2 Minutes Seconds For 18 Minutes 

Minute 1: Run to #3

Minute 2: 5 Hang Cleans + 6 Burpees Over the Bar  AFAP (75)

Minute 3: 2 Strict Press + 3 Push Press + 4 Thrusters (75)

Ryan & Janel 141014

Warm-up:

Red Band Squat and Shuffle

Thin Band - Pass Thrus/Pull-Aparts/Push-ups/Thrusters/Good Mornings

Red Band Squats

Part 1: Squat Big

Every two minutes, for 10 minutes (5 sets):

Back Squat

Set 1 – 5 reps @ 55% 135/60

Set 2 – 5 reps @ 65% 160/70

Set 3 – 3 reps @ 75% 185/80

Set 4 – 2 reps @ 85% 210/90

Set 5 – 2 reps @ 85% 210/90

Immediately followed by…

Every two minutes, for 6 minutes (3 sets):

Back Squat x 10 reps @ 65% 160/90

Part 2: Conditioning

Every 90 Seconds For 18 Minutes 

Minute 1: Run to # 1, 2 or 3

Minute 2: 5 Hang Cleans + 6 Burpees Over the Bar (95/35 & Building)

Minute 3: 2 Strict Press + 3 Push Press + 4 Thrusters (95/35 & Building)

Tim 141023

Warm-up

Part I:  Strength

*One rep of the Dumbbell Complex = 3 Rounds

Start from the plank with dumbbells in hands

Right Arm Row

Push-Up

Left Arm Row

Push-Up

Jump to standing

Dumbbell Clean

Front Squat x 2 reps

Any Press x 2 reps

In Between Sets 10 GHD Back Extensions

Part II: Longest 10 Minutes Conditioning

4 Minute Row Max (Cals)

3 Minute Air Dyne Max (Cals)

2 Minute Burpee Box Jump Overs

1 Min Max Air Squat

Anthony/Danielle 141023

Warm-up:
Red Band Squat and Shuffle
Thin Band - Pass Thrus/Pull-Aparts/Push-ups/Thrusters/Good Mornings
Red Band Squats

Part 1: Squat Big

Every two minutes, for 10 minutes (5 sets):

Back Squat

Set 1 – 5 reps @ 55% 135/80

Set 2 – 5 reps @ 65% 160/90

Set 3 – 3 reps @ 75% 185/95

Set 4 – 2 reps @ 85% 210/100

Set 5 – 2 reps @ 85% 210/100

Immediately followed by…

Every two minutes, for 6 minutes (3 sets):

Back Squat x 10 reps @ 60% 160/90

Part 2: Conditioning

Every 90 Seconds For 18 Minutes 

Minute 1:  2 x 20/3 x 10 Unbroken DUs

Minute 2:  5 Hang Cleans + 10 Burpees Over the Bar (95/35 & Building)

Minute 3:  2 Strict Press + 3 Push Press + 4 Thrusters (95/35 & Building)

Fit Camp 141022

Part II:  Conditioning

20 Min Partner AMRAP

Rx

24 KB Step-Ups

24 Sandbag Squats 

24 Cals A.D.

24 Sledge Hammer Strikes

24 Tire Flips/With Burpee Jump Through

24 Step-Ups

24 KB Swings

24 Cals A.D.

24 Burpees

24 Wall Balls

Ryan & Janel 141022

Warm-up

Part I:  Strength 

Death By Push/Pull...Every 90 Seconds 

1 Strict Pull-Up

1 Strict Dip

2 Strict Pull-Ups

2 Strict Dips

... Failure

... Failure

Every 60 Seconds

6 Push-ups

6 Ring Rows

7 Push-ups

7 Ring Rows

...Failure

...Failure

Part II:  Conditioning

20 Min Partner AMRAP

24 Box Jumps 24/20 or 18

24 KBS 53/30

24 Cals A.D.

24 Burpees (Modified or Push-ups)

24 Wall Balls 20/14

Tim 141021

Warm-up

Part I:  Strength

Clean Complex:

Every 2 Minutes For 12 Minutes (6 Sets)

1 Hang Clean +

1 Squat Clean +

1 Front Squat 

Part II: Conditioning

6 Min AMRAP

2 Squat Cleans 135

4 Burpees Over the Barbell

6 Strict Pull-Ups

Rest 6 Minutes

6 Min AMRAP

20 DUs

10 WallBalls 20

Rest 1 Min/2 Min

Anthony & Danielle 141021

Warm-up

Part I:  Strength

Deadlift 10-8-6-4-2

145-155-170-180-190
80-85-90-95-100

In between sets 1 Virtuous Legless Rope Climb/15 DUs

Part II: Conditioning

For Time:

10 Wall Balls 30/14 (Meet yo maker!)
1 Ring/Stand Dip 

...
...
10 Ring/Stand Dips
1 Wall Balls

Anthony & Danielle 141020

Took a bit, but finally made it to the top...

Warm-up


Part I:  Strength

15 Min Clock (Ideally 4 Rounds)

5 DB Complex Then

7 Strict TTB/5 Strict Pull-ups

*One rep of the Dumbbell Complex =

Start from the plank with dumbbells in hands

Right Arm Row

Push-Up

Left Arm Row

Push-Up

Jump to standing

Dumbbell Clean

Front Squat x 2 reps

Push Press x 2 reps

Ant Start W/ 25s D/Start with 10s

Part II: 15 Minutes Conditioning

5/4 Rounds

Row 250/200

10 KBS 53/35

Rest 1 Min/2 Min

Ken 141011

Part I: 

15 EMOM

Minute 1:  DU 30 Sec on/30 Sec Off

Minute 2: Beat Swing/K2E/TTB

Minute 3: Thruster Off 

Part II: Conditioning

Against a 4 Minute AMRAP

5 - 7 Knee to Elbow

10 Push-ups

Rest 4 Minutes

7 Minute AMRAP 

3 Pull-ups

9 Box Jumps

Rest 6 Minutes

5 Minute AMRAP

5 Burpees

5 Push Press

Anthony/Danielle/Tim

Part I: 

Bench

3 Sets of:

 5 x 165

7 x 135

9 x 95

4 x 9 Back Extensions

{7 Bulgarian Split

7 Upright Row

15 - 20 DUs

Part II: Conditioning

Row 100 Calories (simultaneous)

50 TTB/Strict - Pull Up (total)

100 Wall Balls

50 Cleans

50 Burpee Step Ups (25s)

50 Cals

40 Swings 35

30 Wall Balls 12

20 Weight Step-Ups 15s

10 Pull-Ups