Friday 170901

Strength:
Back Squat
5 reps @ 70%, 75%
3 reps @ 80%, 85%, 90%
WOD:
8 Rounds (16 intervals)
Tabata Double-unders
Tabata Toes To Bar

Thursday 170831

With a clock set for 27 minutes complete the following:
10 minutes:
Run 1 mile
Max Rep Pull-ups in the remaining time
Rest 3 minutes
7 minutes:
Run 800 Meters
Max Rep Strict Handstand Push-ups in the remaining time.
Rest 3 minutes
4 minutes:
Run 400 Meters
Max Rep Ring Muscle-ups in the remaining time.

Wednesday 170830

Strength:
Shoulder Press
1-1-1-1-1
Push Press
3-3-3-3-3
Push Jerk
5-5-5-5-5
Rest as needed. Increase weight on each set if possible.
WOD:
Air Bike 5 Minutes For Max Calories

Tuesday 170829

Strength:
14 minute EMOM alternate each minute between:
5 Dead-lifts @ 70%
10 Strict Push-ups
WOD:
3 Rounds For Time:
Run 400 Meters
20 Kettlebell Swings (55/35)
Max Rep Chest To Bar Pull-ups

Monday 170828

Strength:
Front Squat
5 reps @ 70%, 75%
3 reps @ 80%, 85%, 90%
WOD:
12 minute AMRAP:
5 Hang Power Snatches (95 lbs/65)
5 Overhead Squats (95 lbs/65)
5 Burpees Over The Bar

Sunday 170827

Olympic Lifting. Make up a missed WOD. Mobility. Work on Gymnastics skills.

Saturday 170826

Partner WOD
Run 400 Meters
60 Dumbbell Push Press
60 Pull-ups
60 Dumbbell Front Squats
60 Push-ups
60 Dumbbell Front Rack Walking Lunges
60 Toes To Bar
Run 400 Meters
Men use a pair of 35lb DB's
Women us a pair of 20lb DB's
This is a partner workout. The run must be done together as a team and both partners must be back before starting the reps. Both members must work toward completing all the reps together. Only one member working at a time. Must complete all reps before moving to the next movement.

Friday 170825

Strength:
Dead-lift
5 reps @ 75%, 80%, 85%
2 Reps @ 90%
WOD:
5 Rounds For Time:
15 Wall Balls (20/14)
30 Double Unders

Thursday 170824

Strength:
Back Squat
3 x 5 reps @85%
Front Squat
3 x 3 reps @85%
WOD:
10 minute AMRAP
3 Chest To Bar Pull-ups
6 Hand Release Push-ups
9 Squats Holding A 45/25lb Bumper Plate

Wednesday 170823

'Jerry'
For Time:
Run 1 mile
Row 2,000 Meters
Run 1 mile

Tuesday 170822

Strength:
10 minute EMOM
1 Power Snatch + 1 Hang Squat Snatch + 1 Snatch Balance (use 75% of Hang Squat Snatch)
WOD:
3 Rounds For Time:
Bike 1,000 Meters
25 Hang Power Snatch (95/65)

Monday 170821

Strength:
10 minute EMOM
1 Power Clean + 1 Squat Clean + 1 Front Squat + 1 Jerk (use 70% of your Clean & Jerk)
WOD:
3 Rounds For Time:
50 Double-unders
1 Round of DT (155/105) Masters 50+ (135/95)
(1 round of DT is 12 dead-lifts, 9 hang power cleans, 6 push jerks)

Sunday 170820

Olympic Lifting. Make up a missed WOD. Mobility. Work on gymnastics skills

Saturday 170819

"Jennifer"
Complete as many rounds in 26 minutes as possible:
10 Pull-ups
15 KB Swings (men 55lbs/women 35lbs)
20 Box Jumps (men 24"/women 20") No Step-ups.

Friday 170818

CrossFit Games Master's "Diane"
4 minute Time Cap
For time:
21 Dead-lifts
9 Handstand Push-ups
15 Dead-lifts
6 Handstand Push-ups
9 Dead-lifts
3 Handstand Push-ups
Men 185lbs/Women 135lbs
Rest 2 minutes
Then,
CrossFit Games Master's "Final Couplet"
For time:
5 rope ascents, 15-ft. rope
20 thrusters
Men 95lbs/Women 65lbs

Thursday 170817

Strength:
Close Grip Bench Press
10 reps @ 60%
2 x 8 reps @ 70%
2 x 6 reps @ 80%
4 reps @ 90%
WOD:
Row 500 meters for time
Rest 2 minutes
Row 500 meters for time

Wednesday 170816

WOD 1:
"Bar Fight"
15 minute time cap
12 clean and jerks
Then, 2 rounds of:
  15 toes-to-bars
  12 chest-to-bar pull-ups
Then, 12 clean and jerks
Men: 155lbs/Women 105 lbs
WOD 2:
8 Rounds (32 intervals):
Tabata Front Plank
Tabata Side Plank
Tabata Hollow Hold
Tabata Side Plank

Tuesday 170815

WOD 1:
For Time:
Run 1 Mile
(Run from the gym to Meditations driveway and back)
Rest 7 minutes
WOD 2:
21-15-9 rep rounds for time:
Ring Push-ups
Back Squat (165/115)

Monday 170814

For Time On Each Couplet
12-9-6
Power Cleans (95/65)
Pull ups
Rest 2 min
9-6-3
Power Cleans (135/95)
Chest to Bar
Rest 2 min
6-4-2
Power Cleans (185/135)
Bar Muscle ups

Sunday 170813

Olympic Lifting. Make up a missed WOD. Mobility. Work on gymnastics skills.

Saturday 170812

In Front Of A Clock Set For 27 Minutes:
0:00-10:00:
1 Mile Run
Max Clean & Jerk (135/95) in remaining time
10:00-13:00:
Rest
13:00-20:00:
800 Meter Run
Max Power Snatch (115/80) in remaining time
20:00-23:00:
Rest
23:00-27:00:
400 Meter Run
Max Thrusters (95/65) in remaining time

Friday 170811

4 Rounds For Time:
25 Kettlebell Swings (55/35)
Handstand Walk, 25 Ft
25 AbMat Sit-ups

Thursday 170810

Strength:
Front Squat
5 reps @ 65%, 75%, 85%
3 reps @ 90%, 95%
WOD:
12 minute AMRAP
6 Burpee Pull-ups
12 Front Rack DB Walking Lunges (50lb DB's/35lb DB's)

Wednesday 170809

For Time:
Air Bike, 30/20 Calories
100 Double-unders
50 DB Snatches, alternating (50/35) Masters 50 yrs + (35/25)
100 Double-unders
Air Bike, 30/20 Calories

Tuesday 170808

For Time:
Run 800 Meters
30 Squat Cleans (95/65)
Run 400 Meters
20 Squat Cleans (135/95)
Run 200 Meters
10 Squat Cleans (185/115)

Monday 170807

Strength:
15 minutes to establish a 1 RM Thruster
WOD:
Fran
21-15-9 rep rounds for time:
Thrusters (95/65) scale: 60% of 1 RM
Pull-ups

Sunday 170806

Olympic Lifting. Make up a missed WOD. Mobility. Work on gymnastics skills.

Saturday 170805

3 Rounds For Time:
Run 400 Meters
10 Strict Handstand Push-ups
20 Pistols (alternating)
30 Sit-ups

Friday 170804

Strength:
Dead-lift
4 x 5 reps @ 75%
WOD:
'Christine'
3 Rounds For Time:
Row 500 Meters
12  Dead-lifts (Bodyweight)
21 Box Jumps (24/20)

Thursday 170803

20 Minute AMRAP
5 Bar Muscle-ups
10 Push-ups
5 Squat Snatches (135/95) Masters 55 yrs + (115/75)

Wednesday 170802

Strength:
Shoulder Press
3 x 5 reps @ 85%
WOD:
1 Hang Power Clean & Jerk (135/95), masters 55 yrs+ (115/75)
30 Double-unders
2 Hang Power Clean & Jerks
30 Double-unders
3 Hang Power Clean & Jerks
30 Double-unders
4 Hang Power Clean & Jerks
30 Double-unders
5 Hang Power Clean & Jerks
30 Double-unders
6 Hang Power Clean & Jerks
30 Double-unders
7 Hang Power Clean & Jerks
30 Double-unders
8 Hang Power Clean & Jerks
30 Double-unders
9 Hang Power Clean & Jerks
30 Double-unders
10 Hang Power Clean & Jerks
30 Double-unders