MONDAY WORKOUT

Accessory Work 10 Minutes:

2 Sets Max Strict Pull-ups w/any grip
Rest to recovery in between sets


Then…


Every Minute On the Minute for 21 Minutes Total
7 Cycles of:

1st Minute - 30 Double Unders
2nd Minute - 10 Burpees
3rd Minute - 10 Push Jerks (95/65)

**Scaling Options**
Double Unders - If you have trouble with stringing together your Double Unders, bring the reps down to 20 or 15. Single Unders are an option if you have no Double Unders.
Burpees - 6 or 8 is an option if you think you won't be able to finish 10 for all of your Cycles.
Push Jerks - 6 or 8 is an option if you think you won't be able to finish 10 for all of your Cycles.

SATURDAY WORKOUT

Skill Practice 5 - 10 Minutes:
Double Unders (If you're already skilled at Double Unders, meaning 50+, try TRIPLE Unders!)


Then…


As Many Rounds As Possible in 10 Minutes:

10 Strict Pull-ups (Strict Chest2Bar - only do 8 reps)
10 Each Arm Alternating Dumbbell Snatch @55/35 (Heavier Dumbbells - only do 8 reps each arm)
10 Each Leg Alternating Dumbbell Lunges, in place (Heavier DBs - 8 reps each leg)
10 Strict Handstand Push-ups (6"/3" deficit may kip)
10 Each Arm Alternating Dumbbell Hang Clean and Jerk (Heavier DBs - 8 reps each arm)

*If you hadn't picked up on it already, if you go with a heavier Dumbbell, your rep count goes down. Pick a weight that is challenging, but doable... make it tough.

WEDNESDAY WORKOUT

Strength 20 Minutes:
5RM Back Squat… BUT, you must pause at the bottom of each rep for 3 seconds. Stay as tight as possible in the bottom, and make sure you're technique is as good as you can make it.


Then…


Let's work on our Strict Gymnastics today.

For Time:
1 Strict Chin-up
1 Strict Handstand Push-up
2 Strict Chin-ups
2 Strict Handstand Push-ups
…
…
all the way to
10 Strict Chin-ups
10 Strict Handstand Push-ups

**10 Minute Cut-off**

*Scale the Chin-ups with bands if necessary, but make it HARD. Scale the Handstand Push-ups with AbMats, or do them off the side of a box if you have to, but again, make it HARD. Everything is strict today, NO KIPPING. Get as far as you can in the cut-off, and see if you can get it done.

SUNDAY WORKOUT

If you manage to get in a little early for class time, spend a few minutes hitting the lacrosse balls, foam rollers, and floss bands on anything that feel tight or sore. That being said… get in a few minutes early!

We're going to give a workout from the Fittest Games a try today.


For Time AND Weight:

5 Pull-ups
5  Front Squats (You decide the load)
10 Pull-ups
4 Front Squats
15 Pull-ups
3 Front Squats
20 Pull-ups
2 Front Squats
25 Pull-ups
1 Front Squat

**10 Minute Cut-off**

*The barbell for the Front Squats must be cleaned from the floor, you may NOT use a rack. You will decide how heavy you go for each round, and you may change weights between rounds. Keep in mind, there are going to be two scores for this workout: Your time to completion, and the Total weight moved. If you do not finish, you won't receive credit for any reps you don't get done, or any weight you don't get moved. Choose wisely… :-)


Post Workout Accessory Work, Not For Time:
75 Med Ball Sit-ups (20/14)

MONDAY WORKOUT

Today we're doing a variation on a classic CrossFit workout.

"Lynne-ish"
5 Rounds For Max Reps of Each:

Bench Press (@bodyweight)
Pull-ups (Round 1 - Weighted / Rounds 2 & 3 - Strict / Rounds 4 & 5 Kipping)

*Take adequate rest between movements, and between rounds. Your Bench Press weight should not be  more than around 75 - 80% of your 1RM. You should progressively get more Pull-ups as you move through the workout. You will have a good chunk of class to complete this workout, but be aware of where you are in relation to how long it's taking you; you should only need around 2 - 3 minutes of rest, per movement, at most.

SATURDAY WORKOUT

4 Rounds For Total Working Time
Every 6 Minutes A New Round Will Begin

500m Row (If the temperature cooperates, we may Run 400m)
20 Pull-ups
30 Wall Ball Shots to 11' & 10' (20/14)
40 Double Unders

*Games Athletes will do Chest2Bar Pull-ups, and you may scale reps as needed. You will add your total working time from all 4 rounds together to get your time for this workout; your rest time after you finish, and before the next round begins, will not be added to your time.

SUNDAY WORKOUT

12 Minutes to find a new 1RM Box Jump Height

Then...

In Teams of 2:
As Many Rounds As Possible in 15 Minutes

10 Pull-ups
10 Push-ups
10 Box Jumps (24/20)

*You and your partner will alternate rounds, with only one working at a time. You must complete your round before your partner may go.

**Scaling Options**
Reps - 8/8/8 or 6/6/6
Knee Push-ups
Box Jumps @ 20/16 or 16/12

SATURDAY WORKOUT

Something we've went over before, but today during our skill session we will focus on pulling hard, but efficiently, to get the most distance out of each pull on the Rower.

Skill 10 - 15mins (depends on class size)
Rowing Technique
Hard pulls, and smooth recovery (minimal "chain slap")


Then, in heats of 7-ish (weird, we have 7 Rowers):


3 Rounds, Each For MAX DISTANCE on the Rower:

13 Pull-ups (Scale UP to C2B if you are able)
14 Overhead Walking Lunges (45#/25#)
15 Pulls ONLY for MAX DISTANCE on Rower
Rest Until Reasonably Recovered (3 - 5 Minutes)

*The catch... If at any time you are caught slacking on your Pull-ups or Lunges, you will be called out, and you will start the reps for THAT MOVEMENT over for that round, starting at 1 again. You must keep moving straight on through to the Row, and then pull hard for 15 total pulls. Let the Rower spin down after your last pull, and see how far you get in 15 Pulls. Each round will be scored separately. Make your Pull-ups difficult, but doable, and the same goes for your OH Lunges. Push yourselves today.

SUNDAY WORKOUT

We're going to have the a/c on today folks, since it's supposed to be pretty toasty outside. Also, try to get here a few minutes early to work on anything that feels tight, or needs extra attention.

"Rowlen"

3 Rounds For Time:

Row 500m

21 Kettlebell Swings (53/35)

12 Pull-ups

**12 Minute Cut-off**

*Scale as necessary for the KB Swings, and the Pull-ups, so you can try to finish within the cut-off time. If you can, scale UP to 70# or 53# on the KB Swings, and Chest2Bar Pull-ups, IF you can. :-)

SUNDAY WORKOUT

Nothing heavy today guys and gals. Let's get our run on.

As Many Rounds As Possible in 20 Minutes of:

5 Weighted Pull-ups (25#/15#)

Run 400m

7 Strict Pull-ups

Run 400m

9 Kipping Pull-ups

Run 400m

*The scale for the Weighted Pull-ups will be a 3 second negative PER REP, where you slowly lower yourself down. If you cannot do Strict Pull-ups without a band, you may use a band, but make it tough. The same goes for Kipping Pull-ups, if you must use a band, make it challenging, BUT... your band for your Kipping Pull-ups MUST be thinner than your band for your Strict Pull-ups.

THURSDAY WORKOUT

Today we're going to continue to establish some baseline strength numbers. Yesterday, a ton of you came in, let's continue that trend today. Don't forget to LOG YOUR NUMBERS. :-)

Establish a 1RM Overhead Press

Then...

You will get only one set to establish a Max Rep Set of Pull-ups

*If you come off of the bar, your set is done. If you pause for more than a second, your set is done. Keep moving guys, and see how many Pull-ups you can knock out today.

MONDAY WORKOUT

10 Minutes of Handstand Pushup practice.

*Focus on getting comfortable upside down, and getting your head through when pushing yourself up. The neutral head position is similar to when you overhead press. Do not do a lot of volume, doing only maybe 2 reps at a time.

Then...


8 Rounds each of Tabata:

Push Ups
Pull Ups

*Your score is the round you get the lowest number of reps on for each movement. For example: If you get 15 Push Ups on round 1, but only 4 on your eighth round, your score is 4 for Push Ups. A little strategy is suggested, and encouraged, for a good score. :-)

MONDAY WORKOUT

Let's have some fun leading up to Memorial Day...

"Bradley"

10 Rounds For Time:

100m Run
10 Pull-ups
100m Run
10 Burpees
Rest 30 Seconds

**20 Minute Cut-off**

*We will have a few scaling options available. Also, if it rains, it will be "Rowing Bradley"... I'm sure all of you are crossing your fingers for downpours all day long. :-)

WEDNESDAY WORKOUT

One of the upcoming Regional workouts... well, half.

For Time:
50 Wall Ball Shots (20/14)
50 Pull Ups
50 Pistols (Alternating)
50 KB Snatches OR DB Snatches (70/40)

**15 Minute Cutoff**

*We will scale as necessary for each of you. Some of you may get to scale UP on the Snatch part of this workout, and we will drop the reps as the weight goes up. :-)

TUESDAY

Open Gym 4pm-7pm
Free Trial Class 6pm

Tuesday Challenge:

"Steroid Jackie"
500m Row
25 Shoulder To Overhead Anyhow (Bodyweight/.75xBodyweight)
15 Weighted OR Strict Chin/Pull Ups (25/10)

**10 minute cutoff**
*Try to get as close to the Rx'd weights as possible, it should be pretty heavy. You must Clean the weight into position on the Shoulder To Overhead, no racks may be used.

MONDAY WORKOUT

As Many Pull-ups As Possible in 2 Minutes

Then...

Back Squat
5-5-5-5-5

*The Pull-ups are standard Kipping Pull-ups; use a band if necessary, but keep it challenging. Try to NOT tear your hands during the 2mins of Pull-ups. You may do Low Bar Back Squat, or High Bar Back Squat, it will be your choice. Your sets for Back Squat should be progressive; get heavier each set, even if it's 2 pounds.

THURSDAY WORKOUT

"Fran" yep... :-)

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

**8 Minute Cut-off**

*There is one catch for today's workout: If you are a Games Group Athlete, and you set the bar down during any of your sets of Thrusters, it's a 3 Burpee penalty each time you set the barbell down before completing your set of Thrusters. Non Games Group Athletes do not have to do the 3 Burpee penalty, but can upscale to include it, if desired.

MONDAY WORKOUT

Chipper For Time:

50 Wall Ball Shots (20/14)
40 Pull-ups
30 Power Snatches (95/65)
20 Weighted Burpees (45/25)

**15 Minute Cut-off**

*The Pull-ups are any style you prefer (Kipping, Butterfly, etc...). Every Snatch must be taken from the floor, and caught above parallel in a Power catch. Focus on technique, you will be fatigued, but that's the point. :-)

MONDAY WORKOUT

Time for another skill day... Pick JUST ONE from the following movements listed & perform it after taking 10-15 minutes to practice the skill beforehand...

Option #1
75 (Men)/50 (Women) Handstand Push Ups (Kip Allowed)(Box Scaling Allowed)
(10 minute cutoff)

Option #2
50 (Men)/30 (Women) Strict Pull Ups OR CHEST TO BAR Kipping Pull Ups
(10 minute cutoff)

Option #3
80 Alternating Pistol Squats (Box Scaling, Plate Assist Allowed)
(10 minute cutoff)

Option #4
30 Ring Muscle Ups OR 20 Bar Muscle Ups
(10 minute cutoff)

 We will take you through an extensive, but quick shoulder & hip warm up & run through some skill building drills for all the movements listed above... Pick THE HARDEST, WEAKEST SKILL from the list above & attempt to start turning it into a strength!

POST YOUR SKILL & TOTAL TIME TO COMMENTS

NEW YEARS EVE 2012

New Years Eve 2012 WoD

3 Rounds Of:

12 Toes2Bar
31 Double Unders
20 Pull-ups (Any Style)
12 Pistols (6 Each Leg, Alternating)


*If you can't do Toes2Bar, you will do Knees2Elbows, Knees2Armpits, or Hanging Leg Raises; choose the most difficult option you can accomplish. If you can't do Double Unders, the alternative is 62 Single Unders. Use bands as needed for Pull-ups. If necessary, use a box to squat to for Pistols, or a plate under your heels and/or holding a Kettlebell; choose the most difficult option you can accomplish.

**Tonight is the STINK & DRINK after 5:30pm class, so NO 6:30pm class!!!**