MONDAY WORKOUT

Power 15 Minutes:
Power Snatch - Every 60 seconds for 8 minutes, perform 2 Power Snatches @ 75 - 80%


Then...


Some Chipper Action For Time:

50 Sit-ups
40 Kettlebell Swings (70/53)
30 Chest2Bar Pull-ups
20 Box Jumps (30"/24")
10 Deficit Handstand Push-ups (45# Plate/25#Plate under hands)

**15 Minute Cut-off**

*Scale the reps to 50/30/20/10/5, or even 30/25/20/10/5 if needed. You should only be taking approximately 3 minutes per movement, so time management will be crucial today. You may kip for the Chest2Bar Pull-ups, and the Deficit Handstand Push-ups, but however you scale, challenge yourself!!!

SATURDAY WORKOUT

Gymnastic Skill Work 10 Minutes:
Pistols - Low volume; stick to working on technique, and possibly attempting a more difficult option than you have before (if you were scaling with plates, boxes, etc...).


Then...


Partner Workout

8 Rounds For Time:
10 Deadlifts @ 275/185 (65% of 1RM)
20 Box Jumps (24"/20")

**No Cut-off**

*There is no cut-off, so make sure you scale the Deadlift to around 65% of 1RM, and you may also do Step Ups for Box Jumps - they count today. You and your partner may switch off, and divide the work however you want, but only one person works at a time, and you must complete the work as written (complete all 10 Deadlifts, then you may start on Box Jumps...).

WEDNESDAY WORKOUT

Bring those wrist wraps, and belts today folks... :-)

Strength

Strict Press:
Warm-up Sets 6 - 8 Minutes
5 reps @ 60%
4 reps @ 70%
3 reps @ 80%
Work Sets - 2:30 per set
2 reps @ 85%
2 reps @ 90%

Deadlift 10 - 15 Minutes (2 - 3 mins rest after each set)
5 reps @ 65%
4 reps @ 75%
3 reps @ 85%
2 reps @ 90%
*Drop EVERY REP, and reset before each rep. For the last 3 sets, you MAY switch grip.


Then, some quick conditioning...


For Time:
21 - 15 - 9 Reps Of
Box Jumps (24"/20")
Kettlebell Rows (53/35 each hand)

**5 Minute Cut-off**

*Simple and fast today guys. Scale box height, or KB weight, before scaling reps. For the Box Jumps, we will be doing Games Standard - NO POGO, so you must stand up on top of the box every rep. You may rebound off of the floor, but no rebound off the top of the box.

SATURDAY WORKOUT

Team Workout Saturday!!!

In teams of 2 today...

"Dumbbell Danny"

As Many Rounds As Possible in 20 Minutes of:
30 Box Jumps (24"/20")
20 Dumbbell/Kettlebell Push Press (35/26 each hand)
30 Pull-ups (any style)

**OPTIONS**
53/35# Dumbbell/Kettlebell will perform only 15 Push Press each round
71/53# Dumbbell/Kettlebell will perform only 10 Push Press each round

*You and your partner may switch out at any point during the round, and split the work however you like, but it must be performed in the order it's written each round... so no starting Pull-ups until your Box Jumps, and Push Press are complete. Your partner may assist you with getting your Dumbbells/Kettlebells into position on your shoulders for the Push Press. You may do any style of Pull-ups you choose (kip, butterfly, etc...).

MONDAY WORKOUT

Lets test something we haven't tested for a while.

Power:

15 Minutes to find your Max Height Box Jump

In order for it to count, you must land with both feet on top of the box, and be able to stand up, showing control.

Then...

For Time:

500m Row

21 Kettlebell Swings (53/35)

21 Wall Ball Shots (20/14)

500m Row

15 Kettlebell Swings (53/35)

15 Wall Ball Shots (20/14)

500m Row

9 Kettlebell Swings (53/35)

9 Wall Ball Shots (20/14)

**12 Minute Cut-off**

*If you are able to go heavier on the KB Swings, scale up to a 70#/53# KB. If you need to scale down, scale the weight first, instead of the reps (44/26, or even 35/26). The Wall Ball Shots should feel good, considering the last time we did them, most of you scaled UP. If you can, you may scale up again today, BUT... the reps will not change just because the weight did. :-)

THURSDAY WORKOUT

Skill Work 10 Minutes:
Push Jerk - Low volume, 1 - 2 reps at a time focusing on technique. Press yourself under the bar so YOU move DOWN to lock out your arms. Try NOT to stop yourself short of lockout, and then have to try pressing the bar up the last couple of inches. Only use up to around 65 - 75% of 1RM. Again... LOW volume.


Then... a test.


"Kelly"
5 Rounds For Time:
400m Run
30 Box Jumps (24/20)
30 Wall Ball Shots (20/14)

**25 Minute Cut-off**

*Scaling Options*
Box Jumps - we will have some smaller boxes available, so don't feel like you can't make it in for this one.
Wall Ball - 25#/20# = 25 reps ; 30#/25# = 20 reps for Wall Ball ONLY (Box Jump reps remain the same). We also have some lighter med balls available, if necessary.

Scale so you can get at least 4 rounds in before the cut-off!!!

SUNDAY WORKOUT

Strength 10 - 15 Minutes
Back Squat @ 80% (same load as Wednesday of last week)
4 sets of 2 completing a set every 2 minutes


Then a burner...


For Time
20 - 15 - 10 - 5 Reps of:
Box Jumps (24/20)
Hand Release Push-ups
Ball Slams (20/14)

**7 Minute Cut-off**

SATURDAY WORKOUT

8 Minutes ONLY:
Find your Max Height Box Jump


Then, more fun with the Regionals WoDs.


2014 Team Event 7… mostly…
Male/Female (if possible) pairs move through stations of:

500m Row while partner completes 125 Double Unders (each person does both)
50 Deadlifts, partner holds barbell at the waist (275 / 185 lb.)50 Toes2Bar

**21 Minute Cut-off**

*Scale your reps appropriately today, this workout will beat up your grip pretty bad, and we want you to finish. Remember, the people starting behind you are going to be going hard too, and you don't want them to catch you… do you? :-) For the Deadlifts, partners must alternate after every 5 successful reps, with one person performing Deadlifts while the other remains locked out at the top of the Deadlift. Partners may NOT alternate until one person performs 5 reps. You must also alternate every 5 reps on the Toes2Bar, BUT… you do NOT need to hang from the bar while your partner performs them, we are keeping safety in mind for these today (when you make it to Regionals, then you can hang from the rig… ha!). You may perform 250 Singles if you don't have Double Unders, and you can scale the reps/weight to something manageable, but challenging. We will perform this workout in a waterfall fashion, with teams of 2 going every 5 - 7ish minutes at each station, so again, make sure you get help scaling your workout so you don't get stuck at one movement.

SUNDAY WORKOUT

This first part will look similar to last week.

Skill Work
Every Minute On the Minute for 6 Minutes:
Strict Pull-ups
OR
Toes2Bar - Go 1 rep higher per minute than you did last week, OR stay at the same number if you almost didn't get your last round, because we are adding 1 minute.


20 Minutes to find:
1RM FULL SQUAT Snatch


Then…


Quick Tabata Mash-up
8 Total Rounds (4 each movement)

Row - Total Meters Rowed
Box Jumps (24/20) - Total Completed Jumps

*You must alternate movements every round, and switch in and out of the Rower every other round, so move quick!!!

SATURDAY WORKOUT

Some fun stuff before the "fun" Burpees tomorrow! :-)

15 Minutes to find:
1RM Box Jump Height
*You may take an approach for this max, so try to get a little higher than you did last time, especially if the last time you PR'd on Box Jump Height was without an approach.


Then…


Strength/Skill Work 15 Minutes:
L Pull-ups/Holds
*Do 4 - 6 sets of 3 - 5 reps, trying to keep your legs straight in front of you, and your feet at or above your hip. If you're doing Holds, try for 10 - 15 seconds per set, for 4 - 6 sets.


Some sweat inducing "Cardio"…

In Teams of 3:
Row 6 Minutes for MAX DISTANCE
*You must switch teammates EVERY 100 Meters. Practice your transitions!!!

WEDNESDAY WORKOUT

HAPPY SECOND ANNIVERSARY CROSSFIT HYDRO!!!
Two years ago today, we opened our doors. We're doing great, and we plan on being around for a very long time! Don't forget: We are having our anniversary celebration this weekend, at the V; check your Facebook invite for details.

Skill Work 10-ish Minutes:
Box Jumps - Rebounding (Pogo) off of the floor, and pogo-ing off of the top of the box. We will go over how, and when it's ok to pogo on your Box Jumps. Then some practice… :-)


Then…


2 Bear Complexes (155/105)
12 Hand Release Push-ups
20 Box Jumps (24"/20")
**12 Minutes - As Many Rounds As Possible**

*A Bear Complex consists of: 1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, 1 Push Press (from the back). Use a weight that's doable, but challenging… make it hard.

WEDNESDAY WORKOUT

A little volume today, so don't skimp on your warm-up, or on your mobility!

Chipper For Time:

100 Wall Ball Shots (20/14)
50 Box Jumps (30"/24")
30 Hang Power Snatch (155/103)

**22 Minute Cut-off**

Rep Scale Options:
80/40/20 ; 70/35/15

*If you don't believe you'll finish the Wall Ball Shots within about 10 Minutes, scale to the next size down med ball, so you can move through them, and get to the next part of the workout. Also, scale your Box Jumps appropriately, we don't want any nasty shin scrapes today, if we can help it. For the Hang Power Snatch: If your Snatch max is not at least 205/140, you should scale to 75% of your current max; it should be tough, but not impossible. We will set up the barbells in the middle of the gym, and set up the boxes on the opposite side of the gym from the Wall Ball Shots, so watch your transition time between stations; move fast to the next movement.

SATURDAY WORKOUT

REMINDER: There is NO 9am class today (Saturday), ONLY 10am.

Strength/Skill Test 15 Minutes:

Push Jerk 2RM

Don't do a ton of sets warming up. Stick to between 3 - 5 warm-up sets, before you start making attempts to set a new PR. It must be Push Jerk, NO Split Jerks today folks.

Then…

5 - 4 - 3 - 2 - 1 Reps of:

Weighted Pull-ups (50/35)

Box Jumps (48"/36")

**6 Minute Cut-off**

*For the Pull-ups, you may not use a belt; you MUST hold the dumbbell between your legs, and your chin needs to clear the bar (No Chest2Bar). For the Box Jumps, the fellas will use two 20" Boxes stacked one on top of the other, and two 45# Bumper Plates stacked one on top of the other, on top of the Boxes. The ladies will use a 30" Box with a 45# Bumper Plate, and a 25# Bumper Plate stacked on it. The Boxes will be placed against the far wall, away from the Pull-up Rig, so your transition from one movement to the other will cost you if you don't move quickly; it's a fast cut-off today folks if you're not moving. Come in at 10am and get sweaty!!!

THURSDAY WORKOUT

As Many Rounds -and Reps- As Possible in 20 Minutes:

100 Squats (44#Bar/33#Bar)
80 Push-ups
60 Kettlebell Swings (53/35)
40 Chest2Bar Pull-ups
20 Box Jumps (30"/24")

*This workout is for total reps. If you complete all of the above, start back at the Squats, and go through the movements again, and again, if necessary. The Squats may be accomplished however you wish - Back Squat, Front Squat, Overhead Squat, Zercher Squat... etc., or any combination. Come in and get sweaty!!!

WEDNESDAY WORKOUT

BRING YOUR LONG SOCKS TODAY!

Today is the 12 Year Anniversary of 9/11/01, so in memoriam we will perform the following for those people who are no longer with us. Remembering our history, and honoring the fallen, how WE do it...

As Many Rounds As Possible in 12 Minutes:

9 Overhead Squats (135/95)

11 Box Jumps (30"/24")

01 Rope Climb

*If you can't do Rope Climbs, you may do 3 Strict Pull-ups with whatever band assistance you may require, but make it tough! As a scale UP option, some of you may be volunteered to do Legless Rope Climbs. 

Post Workout:

30 Ring Rows

Make these as hard as you are able to complete in no more than 3 Sets. Get it done in 2 Sets of 15 if you can. 

WEDNESDAY WORKOUT

Let's establish another number before our Games training begins!

15 Minutes to find:
Front Squat 1RM (If you're newer, you'll be doing a 3RM)


Then...


For Time

21 - 15 - 9 Reps of:
Box Jumps (24"/20")
Sumo Deadlift High Pulls (95/65)

**6 Minute Cut-off**

*Really basic little couplet today for your conditioning. We will scale you as necessary. Go fast to get it done in the cut-off!!!

THURSDAY WORKOUT

Chipper For Time:

1k Row (that's 1,000m)
30 Toes2Bar
30 Box Jumps (30"/24")
30 Pull-ups

**16 Minute Cut-off**

*Use bands for Pull-ups as needed, and if Toes2Bar are still slightly out of your reach, do the toughest version of Hanging Leg Raises you can manage. You must stand up, showing control, on every single Box Jump, Games style; you may "Pogo" from the floor, but not off the top of the Box. A 16 Minute time cap today should be enough time for most of us, given that you've scaled properly, so make it challenging, but not impossible to finish. Come get in a good sweat-fest after yesterday's strength work.

MONDAY WORKOUT

Box Jump
3-3-3-3

*Find a height you can accomplish for 3 reps, but that challenges you, then add 1 - 2 inches for your next set if you were successful. If you know your Max Height for a Box Jump, 75% of that height will be a good place to start. Take around 3 minutes of rest between sets.

Then

3 Rounds NOT For Time:
10 Ring Rows (Make the angle tough for you)
10 Perfect Push-ups
10 Walking Lunges

*Just because this is NOT for time doesn't mean take 20 minutes to do it. Work your way through it methodically, moving from one movement to the next, but do the movements as technically sound as you can manage; this is why it's not timed.

SUNDAY WORKOUT

12 Minutes to find:

Max Height Box Jump

*Work your way up to a new PR on Box Jump height today. Pair up if need be, but move fast so you won't run out of time before you get to your max. Record your results, it's part of what makes CrossFit, CrossFit; the ability to see and quantify real statistics. Make sure you stretch your low back, hips, and pay special attention to your calves and achilles today.

Then, a speedy little AMRAP triplet...


As Many Rounds As Possible in 10 Minutes:

10 Sit ups
10 No Squat Wall Ball Shots (20/14)
10 Double Unders

*The No Squat Wall Ball Shots are essentially just a "Push Press Wall Ball Shot", as you will not be doing the full squat for them, but you may use the legs for a partial dip and drive motion. If you cannot do Double Unders, the scale will be 5 Double Under Attempts, NO SINGLES today guys, we want you to at least try to get some Double Unders. Don't get discouraged if you miss, or even if you miss them all; at least you got the practice in. Remember: there is a difference between Training and Testing, and the triplet today is Training... get your practice on. :-)

WEDNESDAY WORKOUT

"Team Morrison"

In Teams of 2

50-40-30-20-10 Reps of:

Wall Ball Shots (20/14)
Box Jumps (24"/20")
Kettlebell Swings (53/35)

*You and your partner may break up the work however you choose, with only one person working at a time.


U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.