Ken 141229

Part I: Warm-up

2 Goblet Squats 10" Lowering

1 Goblet Squat with 20" Prying Knees Out

10 Cals A.D.

1 Turkish Get-Up R&L w/Moderate Weight

1 Bent Press Each Side w/Moderate Weight

10 Cals A.D.

1 Turkish Get-Up R&L w/Heavy Weight

1 Bent Press Each Side w/Heavy  Weight

Part I: Strict Press (20)

1 x 8 (40%) 55/25

1 x 6 (50%) 65/35

1 x 4 (60%) 80/40

1 x 3 (70%) 90/45

6 @ 70% 90/45

1 @ 90% 120/55

6 @ 73% 95/47

1 @ 93% 125/60

6 @ 75% 100/50

1 @ 95% 130/62

Part II: Pull-up Practice (10)

Part II: Conditioning

12 Min AMRAP

6 (Shuttlecone Back & Forth)
4 Russian Swings L (35)
4 Russian Swings R (35)
6 DL 135
4 Barf

12 Days of CrossFit (You Might Not Want to Look)

1.)  Mobility
2.) Bear Complex & Run
3.) Set-up
4.) Stage Photos (Wall, KB, etc...)
5.) WOD (Cap 40 Minutes)

Tim & Ryan (Note:  Stagger Starts by 3 - 5 Mins)

1 Rope Climb
2 Stone to Shoulder (L & R) (115lbs)  [Adj. Do Work]
3 Power Cleans (135lbs) [Platforms]
4 Farmer's Carries (70lbs) [Adj. CFS Wall]
5 Strict Pull-ups/Kipping
6 Tire Tuck Jump Throughs [Btwn. CFS Wall & Pull-ups] *
7 Tire Flips [Btwn. CFS Wall & Pull-ups] *
8 KBS  (53lbs)  [Platforms]
9 Sledgehammer Strikes (Left Or Right, Choose)  [Btwn. CFS Wall & Pull-ups]
10 Burpees Over the Barbell [Platforms]
11 Ring Dips
12 Barbell Lunges (135) [Btwn. CFS Wall & Pull-ups]


Anthony [Take Platform Closest to White Board]

1 Muscle-up (1 Attempt)
2 Thrusters (95)  [Platforms] *
3 Front Squats (95)  [Platforms] *
4 Hang Cleans (95)  [Platforms] *
5 Deadlifts (95)  [Platforms] *
6 Box Jumps OR Step-Ups  [Platforms]
7 AB Matt Sit-ups  [Adj. Whiteboard]
8 KBS (44)   [Platforms]
9 Wall Balls 20/14  [Adj. CFS Wall]
10 Walking Lunge with Dumbells (25)  [Adj. Whiteboard]
11 TTB
12 Burpees Over the Barbell  [Platforms]


Danielle

1 100m Row  [Adj. Whiteboard]
2 Stand Dips [Adj. Whiteboard]
3 Dumbbell Thrusters (25 lbs)  [Platforms]
4 Burpee No-Push-up & Step Ups (18″)  [Adj. Whiteboard]
5 Push-Press (55lbs)  [Platforms]
6 Pendlay Rows (55lbs)  [Platforms]
7 KBS (30lbs)  [Platforms]
8 Single-Arm DB Snatches (4 each arm) (25lbs)  [Platforms]
9 Windmills (Right OR Left, Choose)  [Platforms]
10 Walking Lunges with Dumbbells (25 lbs)  [Adj. Whiteboard]
11 Parallette Push-ups  [Adj. Whiteboard]
1200 A.D.  [Ring Zone]


Ken   

100m Row  [Adj. Whiteboard]
2 Strict Pull-ups (1 Red Band)
3 Dumbell Thrusters 25  [Platforms]
4 Burpees Over Barbell  [Platforms]
5 Clapping Push-ups  [Platforms]
6 Box Jumps   [Platforms]
7 Dual Ring Rows [Ring Zone]
8 KBS (44lbs)  [Platforms]
9 Wall Balls (20) [Ring Zone]
10 Walking Lunge with Dumbells (25lbs) [Adj. Whiteboard]
11 Deadlifts (135lbs)  [Platforms]
1200m A.D.  [Ring Zone]

Ken 141203

Warm-Up

Part I: Strength

10 Minutes OHS (5 Sets)

10 Minutes Front Squat (5 Sets)

Part II: Conditioning 

4 Rounds For Time

10 KBS

10 Dual Ring Rows

10 Burpees

Stretch

Ken 141129

Warm-Up

:45 sprint A.D.

10 Single Arm Swings

5 Strict Press L & R 

5 Goat Bag Swings 

5 Single Leg Deads 

Part I:  Connectivity

L Sit - Dip Support - Side Plank

Part II: Strength

1 Clean + 1 Front Squat

Part III: 20 Minutes Conditioning 

5 Individually Scored Rounds

1 Minute A.D. Cals

90" Man Makers (25)

Rest 2 Min

Part IV
Stretch on Box

Ken 141122

Part I: Warm-up/Connectivity

Barbell Smash

Lunge Complex with Light KB

Squat Series

KB Deadlift

Single Leg KB Strict Press

Part II: 

HSPU Practice

12 Alt. Lunges 65 OR

6 L & R Single Leg Deadlifts (no weight)

Part III: Conditioning 

3 Individually Timed Rounds

10 Cals

10 Swings

5 Burpees

10 Swings

10 Cals

Rest 1:1

Part IIII: Stretch

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)

Ken 140925

Warm-up/Mobility

Foam Roll

5 Mins High Hang Clean + Hang Clean + Full Clean 

Part I: Conditioning

Complete as Many Rounds as Possible of the Ascending Ladder in 10 Minutes of:

Ascending Ladder

1 Deadlift 105

1 Hang Power Clean

1 Front Squat

1 Push Press

Must Perform 5 Pull-ups in Between Sets

Part II: Conditioning
For Time:

1 x 10 Cals A.D.

2 x 200m Run

3 x 300m Row

Rest 1:1

Ken 140922

Unbroken Warm-up

A.D. 90 Sec

PVC OHS

PVC Lunge

Spiderman

Hollow Rock

Push-ups

 

Part I:  Skills Practice

Kipping Pull-Ups

Jump Rope

 

Part II: Conditioning

21

Row

Wall Balls

Rest 3

 

15

Row

Wall Balls

Rest 2

 

9

Row

Wall Balls

Ken 140915

Unbroken Warm-up

Delts

Both Quads Quads/Inner Thigh

Isolated Quads - Inside/Quad/Outside

Lacrosse Ball Under Glutes

 

Part I:  Front Squat

10 Min To Build To a Heavy 5 RM

Part II: Conditioning

12 Min EMOM:

Minute 1:  Row 7 (Cals)

Minute 2:  7 Wall Balls

Minute 3: Rest

 

Repeat Cycle for 12 Mins, Add 1 Rep Each Cycle