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!!!

WEDNESDAY WORKOUT

More Strength testing before Games training kicks off next month!

Strength 15 - 20 Minutes:
Front Squat 1RM or 3RM - If you have a previous 1RM or 3RM established, AND you actually know the number (you logged it), you can shoot for a new 1RM. However, if you do not have a previously established 1RM or 3RM, you will go for a new 3RM today. This will also be at the Coach's discretion which of these you'll be going for today. Less experienced lifters will probably be attempting a new 3RM.


Then...


"1/4 Nate"

As Many Rounds As Possible in 5 Minutes of:

2 Muscle Ups
4 Handstand Push-ups
8 Kettlebell Swings (70/53)

*Chest2Bar Pull-ups will be a substitute if you cannot perform Muscle Ups. However, you must do 4 Chest2Bar Pull-ups per round, instead of the 2 Muscle Ups. You may kip for the Handstand Push-ups, but if you're scaling, make it challenging.

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

Since the weather has been so nice, we thought we'd throw in a little running… :-)

As Many Rounds and Reps As Possible in 20 Minutes:

400ish meter Shuttle Run (Blacktop&back, Blue Pole&back, Dumpster&back)
20 Kettlebell Swings (53/35)
5 Muscle Ups (Ring OR Bar)


*Try to scale the Run as little as possible, if at all. If you have to scale the KB Swings, scale the weight before scaling the reps. The substitution for Muscle Ups will be Chest2Bar Pull-ups; you may use a band if you require it.

SATURDAY WORKOUT

Skill Work 10 Minutes:
Muscle Up Progression - work on your transition getting over the rings. Use a band on the low rings, and/or practice from the floor, popping and transitioning quickly. Don't do a ton of volume here, just work on speed, and technique. If you already have Muscle Ups, work your transition WITHOUT the false-grip, using the bands, or on the floor.


Then…


As Many Reps As Possible in each working minute

2 ROUNDS (2 Times ALL the way through):
1 Minute of Push-ups
1 Minute Rest
1 Minute of Kettlebell Swings (53/35)
1 Minute Rest
1 Minute of Plank Hold
1 Minute Rest
1 Minute of Goblet Squats (53/35)
1 Minute of Rest

*Don't get sloppy with your technique, get your reps in, but do them as solidly as possible. Knee Push-ups are NOT allowed today, but if you absolutely cannot do even 1 Push-up, scale it with a barbell in a low position on the squat racks… make it hard! Your score for the Plank Hold will be how many seconds you were actually holding… if you don't start until 5 seconds into the minute, don't count those 5 seconds; make sure you are in your Plank Hold right when the minute starts if you want credit for the full 60 seconds. Get some work done in each minute, you have built-in rest periods, so don't spend a lot of time during your work periods resting.

THURSDAY WORKOUT

Triple Thursday guys. Come in and hit these three short little gassers… one after the other, of course. :-)

Workout #1

For Time:

60 Weighted Burpees (45# Plate/25# Plate)

**10 Minute Cut-off**

Workout #2

3 Rounds For Time:

20 Kettlebell Swings (70/53)

15 Chest2Bar Pull-ups

**10 Minute Cut-off**

Workout #3

For Time:

30 Dumbbell Snatch Alternating(70/100)<--we will select your weight for this.

**10 Minute Cut-off**

*** GAMES ATHLETES... WE WOULD LIKE YOU TO DO A 63#/95# (Use 60% of your best snatch max, if scaling) POWER SNATCH FOR WOD #3 FOR 45 REPS INSTEAD OF USING A DB... REALLY WORK ON UNBROKEN, EFFICIENT REPS...

*If you're scaling anything today, scale the weight FIRST. Only scale the reps if you absolutely cannot finish the workout. You should be able to finish each one of these in under the cut-off, if you scale properly. That way you will get a quick rest before starting the next workout. Come in… get sweaty!!!

MONDAY WORKOUT

In Teams of 2

Part 1
As Many Rounds As Possible in 10 Minutes:

20 Double Unders
10 Kettlebell Swings (53/35)
5 Burpee Wall Ball Shots (20/14)

"Rest" Exactly 5 Minutes
(During this 5 Minutes, you and your partner will figure out where you want to start your attempts for the next part of the workout… we're just calling it rest, but it will essentially be your warmups for Part 2.)

Part 2
10 Minutes:
You and your teammate will each get 5 attempts to establish as heavy a Clean as you can. You may ONLY have 5 attempts each. You may only make an attempt every other minute. Your score for Part 2 will be your combined heaviest successful Cleans. Only your heaviest Clean will count, so make sure you have a game plan.


*Single Unders will NOT be allowed; attempts WILL count, as long as it is a legit attempt. If you must, scale the reps for the Double Unders down by a few. The Burpee Wall Ball Shots are what they sound like… you will do a  Burpee behind your Wall Ball, then pick up the Wall Ball, and do a full Wall Ball Shot (full squat included). You and your partner will alternate rounds, with only one of you working at a time, and doing a full round before switching to your teammate.

SUNDAY WORKOUT

There will be NO Games Group Training at 1pm today. Having said that… we are doing the Games Group Training for both classes today, so the rest of you can get a sample of what we're doing in those classes.


15 Minutes to complete 4 sets of the following:

Hang Power Clean & Hang Squat Clean & Shoulder2Overhead
@ 90% of 1RM Clean


Then…


10 Minutes:

Front Squat
3 - 3 - 3 @ 88% - 90%


Optional:

21 - 18 - 15 - 12 - 9 of
Ring Rows
Russian KB Swings (53/35… will depend on how well you maintain the standards)


*For the Cleans & Overhead, for each set you will complete: 1 Hang Power Clean, 1 Hang Squat Clean, and 1 Shoulder2Overhead (Press, Push Press, Push Jerk… will probably be a Jerk). The Optional training will be mandatory for Games athletes, and optional for anyone not participating in the Games Group Training, but… you should do it to get the full effect of what you're missing out on if you're not currently doing Games Group. :-)

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!!!

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. :-)

THURSDAY WORKOUT

5 Rounds For Time:

15 Russian Kettlebell Swings (53/35)
10 Single Arm Push Jerks w/Kettlebell (5each arm @53/35)
***At the beginning of EVERY minute, to include the beginning of the workout (Minute Zero technically) you must stop, and perform 3 Burpees. You may finish your current rep, but must complete your 3 Burpees before continuing***

*You may alternate between arms for the Push Jerks with the KB at any time you choose, BUT... you must do 5 reps with each arm every round, splitting the work evenly.

MONDAY WORKOUT

Skill Work 10 - 15 Minutes

Rowing - something we haven't done skill work on in a while. Let's clean up some of your Row technique. We aren't going to do a ton of meters, we are going to focus on the quality of the meters you actually do row for this skill session.

Then

As Many Reps As Possible in 6 Minutes:

Kettlebell Swings (53/35)

Hand Release Push-ups

Rest 1 Minute and quickly record your score.

As Many Reps As Possible in 6 Minutes:

Wall Ball Shots (20/14)

Med Ball Sit-ups (20/14)

*Today you determine how many reps of each movement you will accomplish, with the goal being to get as many total reps as you can in the time allotted, so keep a running total of your reps. You will be able to switch between the two movements whenever you want, but you will be limited to ONLY those two movements in each 6 Minute period. The scale for the Hand Release Push-ups will be Bar Push-ups in the rack. For the Med Ball Sit-ups, the Med Ball MUST touch the floor over your head while your shoulders are in contact with the floor, and the center of the Med Ball must pass between, or over, your knees when you sit up.

SATURDAY WORKOUT

In Teams of 2:

Each team will be given:

45# Plate x 2 / 10 Walking Lunges per Plate (plates may be held however)
25# Plate x 2 / 10 Walking Lunges per Plate
15# Plate x 1 / 15 Walking Lunges
10# Plate x 1 / 15 Walking Lunges
35# KB x 1 / 20 KB Swings
53# KB x 1 / 20 KB Swings
20# Med Ball x 1 / 20 Ball Slams
14# Med Ball x 1 / 20 Ball Slams

You will have to carry your entire stock of things all the way to the dumpster, one at a time... BUT... for each item you carry, you must perform a movement BEHIND the starting line before carrying it to the dumpster. After you perform the required actions for the item you have chosen, you may run it down to the dumpster, and return empty handed, where you will tag your partner. They will select an item, and do the required movement, then carry it to the dumpster, return empty handed to tag you in again, relay style. On the last item carried to the dumpster, you will accompany your partner, but you may not assist them. Upon reaching the dumpster, you will start again, carrying the items back through the bay doors in the same fashion you carried them down to the dumpster. You must perform the required actions again before carrying each item back. Your time will stop when you and your partner both cross into the gym together with the last item. Have fun with this one guys and gals!!! :-)

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.

"DIRTY" THURSDAY

There's a 30th birthday at Hydro today. Shannon Lane... this WODs for you!!!

"Dirty Thirty"
30 Box Jumps (24"/20")
30 Jumping Pull-ups
30 Kettlebell Swings (53/35)
30 Walking Lunges
30 Knees2Elbows
30 Push Press, (45/35)
30 Good Mornings (45/35)
30 Wall Ball Shots (20#/14#)
30 Burpees
30 Double Unders

*We will scale where appropriate today, so you can complete the workout in a timely manner. Above all, have fun with this workout guys! :-)

SUNDAY WORKOUT

In Teams of 3

Team Buy In = 30 Sit-ups Each (done at the same time)

9 Rounds For Time Alternating Team Members:

5 Chest2Bar Pull-ups
10 KB Swings (70/53)
200m Row

Team Out = 30 Sit-ups Each (done at the same time)

*Time stops when the last member finishes their last Sit-up. Use as little band assistance as possible for the Chest2Bar Pull-ups. Use the heaviest weight possible for your KB Swings, but make sure they're doable. Row fast... :-)

SATURDAY WORKOUT

We're keeping it simple today; nothing super heavy... straight metabolic conditioning, and you determine how much work gets done. :-)

As Many Rounds As Possible in 12 Minutes:

10 Kettlebell Swings (53/35)
10 Box Jumps (24"/20")
10 Push-ups (NO hand release)


*A few of you may scale UP the KB Swings, but be aware, it will only be a few of you. You may "Pogo" off of the floor, back onto the box, but you must stop and stand up at the top of each Box Jump, before jumping down. There's not a ton of explanation needed for today's workout; go hard, and get sweaty!

TUESDAY

Open Gym
4pm - 7pm

FREE TRIAL CLASS
@6pm


Tuesday Challenge Workout
Courtesy of CrossFit Omaha

For Time:
400m Shuttle (4x100m)
36 KB Swings (35#/53#)
72 Double Unders
200m Shuttle (2x100m)
24 KB Swings (53#/70#)
48 Double Unders
100m Run
12 KB Swings (70#/88#)
24 Double Unders

Scaling Options
26#/35#/53# & 35#/53#/70#
The goal is unbroken swings & DUs if you can!!!

GAMES GROUP FOR SUNDAY

Perform the following consecutively as fast as possible:

1 Round of "Rowlen"...

500m Row

21 KB Swings (55#/70#) OR 12 @ 88#

12 CTB Pull Ups

Then 1 Round of Full Squat "Grace"

10 Reps of Full Squat Clean & Overhead (135#/95#)

Then 1 Round of "Annie"

50 DUs 

50 Sit Ups

Then finish with 1 Round of "Diane"

21 Deadlifts (155#/225#)

21 HSPUs

No time cutoff

POST TOTAL TIME TO COMMENTS

THURSDAY WORKOUT

Time for a little more volume...

50 Wall Ball (14#/20#)
3 Strict CHEST 2 BAR Pull Ups (Women) / 5 Strict CHEST 2 BAR Pull Ups (Men)
25 Box Jumps (24"/30")(Must stand on the box fully extended)
3 Strict CTB Pull Ups (W) / 5 Strict CTB Pull Ups (M)
50 AbMat BUTTERFLY Sit Ups (Must TOUCH TOES Each Rep)
3 Strict CTB Pull Ups (W) / 5 Strict CTB Pull Ups (M)
25 Overhead Walking Lunges (35#/55#)(Start Weak Leg First)
3 Strict CTB Pull Ups (W) / 5 Strict CTB Pull Ups (M)
50 KB Swings (35#/53#)(If you break these reps ups it's 3 Burpees for each break as a penalty)
3 Strict CTB Pull Ups (W) / 5 Strict CTB Pull Ups (M)
25 Calories On The Rower (Damper MUST BE On 10)

(20 Minute Cutoff)

We will run heats of 5 athletes with a stagger time of 5 minutes for this one...

Some more specifics...
All pull ups must be strict with NO KIP & try as hard as possible to keep chest to bar the whole way... Use a band to get you there, if needed, but if you absolutely can not touch the bar scale to just chin above bar...

The lunges involve holding BOTH a 25#&10# plate for ladies & 45#&10# plate for guys...

For the swings... Since the weight is relatively light (scale down to 35#/26#, if you need to keep try to go unbroken) if you put the KB down you must do a 3 Burpee penalty each time you stop swinging...

POST ANY SCALING & TOTAL TIME TO COMMENTS