Tuesday, October 21, 2014

Wave 2, Day 3

Dynamic Effort (Wednesday)

Mid-hang muscle snatch, 7x2 reps @ 40% 1RM snatch


Tall snatch, 7x2 reps @ 50% 1RM snatch


Snatch shrug, 7x2 reps @ 80% 1RM snatch


Strict chest-to-bar pull-ups, 5x5 reps


EMOM x 7 min:

1 C2B pull-up + 1 T2B + 1 bar MU
*Must perform all three movements consecutively without coming off the bar. 10 burpee penalty for every break in the set of three, to be added up and done together at the end of the EMOM.

Strict ab-mat sit-ups x 100 reps


Monday, October 20, 2014

Wave 2, Day 2

Dynamic Effort (Tuesday)

Mid-hang muscle clean, 7x2 reps @ 40% 1RM clean

Tall squat clean, 7x2 reps @ 50% 1RM clean

Clean shrug, 7x2 reps @ 80% 1RM clean

EMOM x 5 sets:
Perform 6 box jumps @ 30"(24"), with remaining time in same minute complete as many double kettlebell swings as possible @ 24kg(16kg)
Rest 1 minute

100 barbell good mornings @ 45#(33#)

Wave 2, Day 1

We would like to take a moment and apologize for the late Monday post. It was due to some technical difficulties w/ our Google account. We should be running smoothly now. Thank you for your patience.

Max Effort (Monday)

Front squat, 7x3 reps

Then, 5 minute back squat test @ 65% of 1RM back squat, NOT to exceed 195#(135#)
*Bar stays on back for full 5 minutes while you accumulate as many back squats as possible.

Stiff-legged deadlift, 3x10 reps @ 65% 1RM deadlift

400m sled drag (straps around shoulders or waist) @ 95#(65#)

Weighted, anchored ab-mat sit-ups x 50 reps @ 25#(15#)

Spend 8-10 minutes practicing handstand walking


Thursday, October 16, 2014

Wave 1, Day 4

Max Effort (Friday)

Shoulder press 2-2-2-2-2-2-2


Then, 2 x max effort set push press @ 100% of 2RM SP (rest 3 minutes between sets)

Weighted pistols from a box, 3x6 reps per leg @ 12kg(8kg) KB
*Stand on 12 inch box to do pistols. May do all reps on one leg before switching.

Weighted push-ups on paralettes, 3x10 reps @ 25#(15#)

Using same paralettes, reverse tabata L hold x 8 rounds
*:10 seconds work, :20 seconds rest

Tuesday, October 14, 2014

Wave 1, Day 3

Dynamic Effort (Wednesday)

Hang snatch pull, flat footed, 3-3-3-3-3 @ 70% of 1RM snatch

Hang power snatch, 3-3-3-3-3 @ 60% of 1RM snatch

Strict chest to bar pull-ups, 3 x max rep sets

EMOM x 12 min, alt:
Evens- 1 x hang power snatch + 1 x hang snatch + 1 x snatch balance @ 70% 1RM snatch
Odds- 10 toes to bar

Accumulate 3 minutes in weighted superman hold @ 5#(2 1/2#) plates
*Hold plates in hands as they are extended out in front of head for superman hold



Monday, October 13, 2014

Wave 1, Day 2

Dynamic Effort (Tuesday)

Hang clean pull, flat footed, 3-3-3-3-3 @ 70% of 1RM clean

Hang power clean, 3-3-3-3-3 @ 60% of 1RM clean

Wall squats x 25 reps
*Face wall with hands extended over head, find a distance away from wall that is challenging yet will not let you fall back on your butt. These are slow and controlled working on perfect squat form.

3 Rounds for quality:
5 P-bar dips
P-bar walk forward
5 P-bar dips
P-bar walk backwards
Rest 1 minute

3 Rounds for distance:
Max distance handstand walk
Rest 1 minute

50 V-ups



Sunday, October 12, 2014

Wave 1, Day 1

Max Effort (Monday)

Overhead squat, 5x5 reps

Deadlift, 3x10 reps @ 70% of 1RM deadlift

*Do all 8 rounds of each movement, rest 1 minute between tabatas.
Tabata front squat, 45#(33#)

Tabata good morning, 45#(33#)

Tabata ballistic box jump, 45#(33#)
*Jump to 12" box w/ bar on back. Step down from box.

Accumulate 1 min in handstand hold


Friday, October 10, 2014

Wave 4, Day 4

Deload (Friday)


Bench Press, 6x3 Reps @ 30%+ bands

Legless rope climb on the :45 x 5

100 AbMat Situps (anchored)

Hip Ext, 2x12 Reps

Banded pull apart x 50 Reps

Hang dumbell clean, 3x15 Reps

Wednesday, October 8, 2014

Wave 4, Day 3

Deload (Wednesday) 

Hang Clean, 6x5 reps @ 40%

Arnold press, 3x12 reps @ 40/25#

P-bar walk & dip w/ vest, 20 reps

Ring ice cream makers, 2x8 reps

Foam roller roll outs, 3x10 reps

Tuesday, October 7, 2014

Wave 4, Day 2

Dynamic Effort (Tuesday)

Hang Snatch, 8x2reps @50% on the :30

Push Press, 10x2 reps @50% on the :30 (must hold bar in front rack the entire time)

5 Rounds
3 Wall walks
10 DB front squats 45/30#

P-bar dip ascent, x5

Landmine twist, 50reps @ 25/15#

Monday, October 6, 2014

Wave 4, Day 1

Deload (Monday)

Front squat, 10x2 reps @ 40% (No additional resistance)

Deficit deadlift, 10x3 reps @ 40% (No additional resistance)

Walking sled drag, 200m @ moderate weight

Row 500m x 4 sets w/ 3min rest in between sets

Reverse hyper, 2x16 @ 25% of 1RM back squat

Friday, October 3, 2014

Wave 3, Day 4

Max Effort (Friday)

Incline DB Bench Press, 5x5 Reps

Bent over barbell row, 3x14 Reps

3 count pull ups, 25 reps

Back ext, 3x120 reps

Banded tricep kick backs, 50 Reps each arm

GHD sit ups, 2x25 reps

Wednesday, October 1, 2014

Wave 3, Day 3

Dynamic Effort (Wednesday)

Squat Clean, 3x5 Reps 

Push press, 12x3 reps @ 55%

Front squat 10x3 reps @ 50% + chains

Weighted Muscle Ups, 3x4 reps

AMRAP 10:00
12 KB Bench press, 24kg ea
12 Toes to bar
1 P-bar dip ascent

Wave 3, Day 2

Dynamic Effort (Tuesday)

Squat Snatch, 3x5 (by now you should be working up in weight 5-10#

DE Bench press, 10x3reps @ 50% + bands or chain

3 Rounds
15 dips
15 Box jumps (Games standard)

T2B, 3x20reps (complete in unbroken sets)

Sled drag w/ ankle straps, 90m @ moderate weight

Monday, September 29, 2014

Wave 3, Day 1

Max Effort (Monday)

Sumo deadlift, 6x2 reps


Good mornings, 5x7 reps

Back extensions, 4x16 reps

Wall squat, static hold w/ 45/35# plate, accumulate 2min  (must be @ 90°)

Reverse Hyper, 2x20 reps @ 35% of 1RM back squat

Abmat sit ups, 100 reps (Knees out)

Saturday, September 27, 2014

Wave 2, Day 4

Max Effort (Friday)

Floor press, 5x5 Reps + 2 strips of chain
2min AMAP, Push Ups


Barbell high pulls, 3x8 Reps

3 Rounds:
7 Bar muscle ups
7 Push Jerk 155/105#

Ring support, accumulate 3 min

GHD med ball toss, 2x18 Reps 8/6#

Wednesday, September 24, 2014

Wave 2, Day 3

Dynamic Effort (Wednesday)

Squat Snatch, 3x5 reps 

Push Jerk, 6x3 reps @65% on the :30

OHS, 5x5 reps w/ 3sec pause at top and bottom

Repetition method DB bench press, 2x20reps

Banded leg extensions, 2x max rep each leg

Reverse Hyper, 3x10 reps @ 60% of 1RM back squat

Tuesday, September 23, 2014

Wave 2, Day 2

Dynamic Effort (Tuesday)

Power Clean, 3x5 Reps 

Weighted Pullups, 10x2 reps on the :30sec

Glute ham raise, 3x8 Reps

Ring push ups, 2x max rep

Tabata KB swing, 2/ 1.5 pood  
*If KB is rested during the :20 of work, 10 burpee penalty after all rounds are completed*

Hollow hold, accumulate 3min

Monday, September 22, 2014

Wave 2, Day 1

Max Effort (Monday)

Cambered bar box squat, 5x3 reps

Back Squat, 20reps @ 215/155

Stiff leg deadlift, 6x3 reps

Weighted back extension, 3x10 reps @ 25/15#

Ankle strap sled drag, 90m HEAVY

Landmine twist, 2x20 @ 35/25#

Friday, September 19, 2014

Wave 1, Day 4

Max Effort (Friday)

Shoulder press 5reps to Push Press 5reps, 3 sets
Do 5 shoulder press, immediately followed by 5 push press

Banded pullups, 5x5 reps (use a thick band)

Tabata deficit push ups (use 2 mats)

Accumulate 3/2 min chin over bar, reverse grip

Banded tricept ext, 100reps

Partner Abmat medball toss, 3 sets, 25-20-15 HEAVY       (If you don't have a partner use a wall)

Wednesday, September 17, 2014

Wave 1, Day 3

Dynamic Effort (Wednesday)

Snatch, 3x5 reps 

Squat clean/ 2 thrusters x 8 reps @ 65% of 1RM Thruster

AMRAP 3min, DB burpee to press 30/20#
AMRAP 2min Muscle Ups


P-bar swings, 2x15 reps

Dynamic sit up, 75 reps



Tuesday, September 16, 2014

Wave 1, Day 2

Dynamic Effort (Tuesday)

Squat Clean, 3x5 Reps 

Belly 2 Bar pullups, 7 Reps EMOM for 6min

Sled Drag around sholders, straight leg, 200m @ moderate weight

Banded delt hell, 3x15 reps

Reverse Hyper, 3x15 @ 50% of 1RM Back Squat
*1sec pause at top and bottom* 

V-ups, 50 reps (Must touch toes)

Monday, September 15, 2014

Wave 1, Day 1

Max Effort (Monday)

Box Squat, 5x5 reps 

3 Rounds
10 Back squats 155/105
15 T2B
*Try to keep it all unbroken*


Double KB swings :30on :30off x 5 sets

Glute ham raise 4x12 reps

Reverse ankle sled drag, 100m HEAVY

Thursday, September 11, 2014

Wave 4, Day 4 (Deload)

Deload (Friday)

Narrow grip bench press, 5x5 reps @ 40% of 1RM bench

Arnold press, 3x8 reps @ 40#(25#) dumbbells

3 count pullups x 12 reps

Accumulate 3 minutes of support hold on rings

Dip hops, 2x12 reps


Rope climb, 8 ascents

Tuesday, September 9, 2014

Wave 4, Day 3 (Deload)

Deload (Wednesday)

Muscle snatch, 8x3 reps @ 45% of 1RM snatch

Pendlay row x 50 reps @ 75#(55#)

One legged Romanian deadlift x 30 reps (alternate legs, 15/ leg) @ 75#(55#)

6 Rounds for quality:
:15 second of kipping pull-ups
:15 second of rest

Accumulate 3 minutes in handstand hold

6 Rounds for quality:
:15 second superman hold followed immediately by 5 superman

:15 second rest

Monday, September 8, 2014

Wave 4, Day 2 (Deload)

Deload (Tuesday)

Tall clean, 8x2 reps @ 45% of 1RM clean

Zercher squat, 5x3 reps @ 45% of 1RM front squat

For time and quality:
P bar walk forward, 5 dips
P bar walk backwards, 4 dips
P bar walk forward, 3 dips
P bar walk backwards, 2 dips
P bar walk forward, 1 dip
P bar walk backwards

Bottoms up kettle bell press, 5x5 @ 12kg(8kg)

Hip extension, 3x8 reps

Back extension, 3x8 reps performed slow and controlled

Wave 4, Day 1 (Deload)

Deload (Monday)

Front squat, 6x5 reps @ 40% of 1RM front squat

Deficit deadlift, 5x5 reps @ 40% of 1RM deadlift
*Stand on 45# plate for deficit

3 Rounds for quality:
50 Double unders
10 Pistols (alternate legs, 5 per leg)

Sled drag, 200m @75#(55#)
*Straps on shoulders

5min abs, 1min in each of the following:
Hollow hold
Flutter kicks
Scissor kicks
V ups
Hollow hold

Thursday, September 4, 2014

Wave 3, Day 4

Max Effort (Friday)

"The CrossFit Total"

Back squat 1-1-1

Shoulder press 1-1-1

Deadlift 1-1-1

Reverse hyper, 3x12 reps @ 70#(45#)


Tuesday, September 2, 2014

Wave 3, Day 3

Dynamic Effort (Wednesday)

Hang power snatch, 10x2 reps @ 65% of 1RM snatch
*Done every :30 seconds on the :30 seconds

Tabata jumping dumbbell lunges @ 25#(15#)
*All 8 rounds

Fat bar deadlift hold for time x 3 attempts @ 225#(155#)

Ice cream makers on rings, 3x10 reps
*See video for modification

Knee to opposite elbow, 3x10 reps per side

Monday, September 1, 2014

Wave 3, Day 2

Dynamic Effort (Tuesday)

Squat clean, 10x2 reps @ 65% of 1RM clean
*Done every :30 seconds on the :30 seconds

Good morning, 3x15 reps @ 45% of 1RM back squat

3 Minute AMRAP:
Muscle-ups or chest to bar pull-ups

DB seesaw press, 2x10 reps per arm @ 16kg(12kg)

Seated dumbbell box jump, 8x2 reps @ 20#(15#)

Dynamic superman x 50 reps