New Set Every 4 Minutes
10x Power Cleans @155 lbs.
10 Burpees
(2) 21-15-9-15-21
Back Squat @185
Box Jumps
Pushups
EAGLES WIN!
Monday - 10.01.12 (Day Session)
(1) 10 Rounds
New Set Every 4 Minutes
10x Power Cleans @155 lbs.
10 Burpees
(2) 21-15-9-15-21
Back Squat @185
Box Jumps
Pushups
EAGLES WIN!
New Set Every 4 Minutes
10x Power Cleans @155 lbs.
10 Burpees
(2) 21-15-9-15-21
Back Squat @185
Box Jumps
Pushups
EAGLES WIN!
Saturday - 09.29.12
(1) Use this as your "GOAT" day. Work on the skill parts of CrossFit that you are bad at.
I'll be working on double-unders and handstand pushup technique.
(2) Do some kind of cardio. I know, I hate it too. Try rowing, or running, or both.
I'll be working on double-unders and handstand pushup technique.
(2) Do some kind of cardio. I know, I hate it too. Try rowing, or running, or both.
Friday - 09.28.12 (Night Session)
(1) 10-8-6-4-2-4-6-8-10
Snatch @115 lbs.
Front Squat @115 lbs.
Burpees
(2) AMRAP in 8 Minutes
8x Push Press @95 lbs.
8x Pushups
8x Lunges
DO YOUR BURPEES!
Snatch @115 lbs.
Front Squat @115 lbs.
Burpees
(2) AMRAP in 8 Minutes
8x Push Press @95 lbs.
8x Pushups
8x Lunges
DO YOUR BURPEES!
Friday - 09.28.12 (Day Session)
"The Larry Can't Hang"
(1) EMOM for 15 Minutes
3x Clean and Jerk
3x Burpees
(2) 10 Rounds
10x Goblet Squat
10x Hand Release Pushup
10x Air Squat
10x Pushups
200 Meter Run
(1) EMOM for 15 Minutes
3x Clean and Jerk
3x Burpees
(2) 10 Rounds
10x Goblet Squat
10x Hand Release Pushup
10x Air Squat
10x Pushups
200 Meter Run
Thursday - 09.27.12 (Night Session)
(1) AMRAP in 15 Minutes
5x Hand Release Pushups
7x Snatch @95m/65w
9x Box Jump
(2) 20-15-10-15-20
Front Squat (135/95)
Push ups
Amazing Video about The Sport of CrossFit, Worth A Watch.
5x Hand Release Pushups
7x Snatch @95m/65w
9x Box Jump
(2) 20-15-10-15-20
Front Squat (135/95)
Push ups
Amazing Video about The Sport of CrossFit, Worth A Watch.
Thursday - 09.27.12 (Day Session)
(1) "The Jack Bauer"
2 Rounds
24x Deadlift @225 lbs.
24x Box Jumps
24x Wall Ball @20 lbs. Ball
24x Bench Press @70 lbs. DB's
24x Box Jumps
24x Wall Ball @20 lbs. Ball
24x Squat Clean @95 lbs.
(2) Row 6000m in 500m Intervals
1 min rest between intervals
THIS IS NOT OKAY...
2 Rounds
24x Deadlift @225 lbs.
24x Box Jumps
24x Wall Ball @20 lbs. Ball
24x Bench Press @70 lbs. DB's
24x Box Jumps
24x Wall Ball @20 lbs. Ball
24x Squat Clean @95 lbs.
(2) Row 6000m in 500m Intervals
1 min rest between intervals
THIS IS NOT OKAY...
Wednesday - 09.26.12 (Night Session)
(1) AMRAP in 10 Minutes
10x Box Jumps
10x Hand Release Pushups
10x KB Swings @40 lbs.
10x Box Jumps
10x Hand Release Pushups
10x KB Swings @40 lbs.
Wednesday - 09.26.12 (Day Session)
(1) Find your 1RM of Bench Press
(2) Bench Press @80% of 1RM
Sets of 1-2-3-4-1-2-3-4
(3) Every 4 Minutes for 10 Rounds
10x Power Clean and Jerks @135 lbs.
10x Burpees
(4) EMOM for 12 Minutes
10x Pushups
10x Dips
(2) Bench Press @80% of 1RM
Sets of 1-2-3-4-1-2-3-4
(3) Every 4 Minutes for 10 Rounds
10x Power Clean and Jerks @135 lbs.
10x Burpees
(4) EMOM for 12 Minutes
10x Pushups
10x Dips
Tuesday - 09.25.12 (Day Session)
Partner Workout
*YGIG= You Go I Go
(1) YGIG for 15 Sets Each
3x Weighted Chinups
(2) 10 Rounds YGIG
10x SDHP @95 lbs.
10x Man Makers @30 lbs. Dumbells
40 yd Sled Push w/ 45 lbs. Plate on Sled
(3) 10 Rounds YGIG
5x Push Press @115 From Back Rack
10x Hand Release Pushups
200m Run
What is CrossFit video.
*YGIG= You Go I Go
(1) YGIG for 15 Sets Each
3x Weighted Chinups
(2) 10 Rounds YGIG
10x SDHP @95 lbs.
10x Man Makers @30 lbs. Dumbells
40 yd Sled Push w/ 45 lbs. Plate on Sled
(3) 10 Rounds YGIG
5x Push Press @115 From Back Rack
10x Hand Release Pushups
200m Run
What is CrossFit video.
Monday - 09.24.12 (Night Session)
(1) Work up to your 1RM of Clean and Jerk
(2) 5x Clean and Jerk @95 lbs. EMOM for 15 Minutes
(3) AMRAP in 8 Minutes of:
12 Box Jumps
21 Situps
CrossFit 2010 Adidas Commercial.
(2) 5x Clean and Jerk @95 lbs. EMOM for 15 Minutes
(3) AMRAP in 8 Minutes of:
12 Box Jumps
21 Situps
CrossFit 2010 Adidas Commercial.
Monday - 09.24.12 (Day Session)
(1) Every 2 Minutes on the Minute do the following:
5x Bench Press @185 lbs.
5x Deadlift @225 lbs.
5x Back Squat @185
Go Until You Fail
(2) Death By Clean and Jerk
Clean and Jerk Rep By Minute @115 lbs.
ie. 1 in the first minute, 2 in the second minute, 3 in the 3rd minute
Go Until You Fail
(3) 50 Burpees
5x Bench Press @185 lbs.
5x Deadlift @225 lbs.
5x Back Squat @185
Go Until You Fail
(2) Death By Clean and Jerk
Clean and Jerk Rep By Minute @115 lbs.
ie. 1 in the first minute, 2 in the second minute, 3 in the 3rd minute
Go Until You Fail
(3) 50 Burpees
Friday - 09.21.12 (Day Session)
(1) Find Your 5RM of Bench Press
1-2-3-4, 1-2-3-4 Bench Press @5RM Weight
(2) Snatches (Any variation of the Snatch)
30x @75 lbs.
Run 400 Meters
30x @95 lbs.
Run 400 Meters
30x @115 lbs.
Run 400 Meters
AMAP in 5 Minutes @135 lbs.
2011 and 2012 Fittest Man On Earth Rich Froning's 275 lbs. Snatch @ Regionals.
1-2-3-4, 1-2-3-4 Bench Press @5RM Weight
(2) Snatches (Any variation of the Snatch)
30x @75 lbs.
Run 400 Meters
30x @95 lbs.
Run 400 Meters
30x @115 lbs.
Run 400 Meters
AMAP in 5 Minutes @135 lbs.
2011 and 2012 Fittest Man On Earth Rich Froning's 275 lbs. Snatch @ Regionals.
Thursday - 09.20.12 (Night Session)
(1) "The Tens"
10 Rounds
10x Front Squat @95 lbs.
10x Pushups
10x KB Swing @40 lbs.
10x Situps
10x Push Press @95 lbs.
200 Meter Run
10 Rounds
10x Front Squat @95 lbs.
10x Pushups
10x KB Swing @40 lbs.
10x Situps
10x Push Press @95 lbs.
200 Meter Run
Thursday - 09.20.12 (Day Session)
(1) 5 Rounds
5x Bench Press @185 lbs.
5x Deadlift @185 lbs.
5x Power Cleans @185 lbs.
(2) 100x Push Press @95 lbs.
Every Minute on the minute perform 5 burpees
(3) Foam Roller and Flexibility Work
5x Bench Press @185 lbs.
5x Deadlift @185 lbs.
5x Power Cleans @185 lbs.
(2) 100x Push Press @95 lbs.
Every Minute on the minute perform 5 burpees
(3) Foam Roller and Flexibility Work
Wednesday - 09.19.12 (Night Session)
(1) 21-18-15-12-9-6-3
Goblet Lunges @50 lbs. KB
Box Jumps
Sumo Deadlift High Pull @50 lbs. KB
Goblet Squats @50 lbs. KB
Bar Burpees (or use DB's)
AT THE END OF EACH ROUND DO 200 METER RUN
Goblet Lunges @50 lbs. KB
Box Jumps
Sumo Deadlift High Pull @50 lbs. KB
Goblet Squats @50 lbs. KB
Bar Burpees (or use DB's)
AT THE END OF EACH ROUND DO 200 METER RUN
Wednesday - 09.19.12 (Day Session)
(1) 21-15-9
Deadlifts @185 lbs.
Wall Ball
Pushups
(2) 5 Rounds
20 Reps of each, 1 min rest upon completion of round
Wall Ball
Sumo Deadlift High Pull @80 lbs. KB
Push Press @95 lbs.
Box Jump
Row (20 Cals)
* This is a Fight-Gone-Bad Format. You do not rest between exercises. The only rest is at the
completion of all 5 exercises for 1 min.
Deadlifts @185 lbs.
Wall Ball
Pushups
(2) 5 Rounds
20 Reps of each, 1 min rest upon completion of round
Wall Ball
Sumo Deadlift High Pull @80 lbs. KB
Push Press @95 lbs.
Box Jump
Row (20 Cals)
* This is a Fight-Gone-Bad Format. You do not rest between exercises. The only rest is at the
completion of all 5 exercises for 1 min.
Tuesday - 09.18.12 (Night Session)
(1) 10-8-6-4-2-4-6-8-10
Push Press
Burpee
Front Squat @ 135
Goblet Squat @40 lbs.
Push Press
Burpee
Front Squat @ 135
Goblet Squat @40 lbs.
Tuesday - 09.18.12 (Day Session)
(1) Power Cleans
3x Every Minute on the Minute @155 lbs. for 5 Minutes
2x Every Minute on the Minute @185 lbs. for 5 Minutes
3x Every 30 Seconds @185 lbs. for 5 Minutes
(2) 6 Rounds
5x Deadlift @225 lbs.
10x Air Squat
15x Hand Release Pushup
10x Air Squat
100m Run
3x Every Minute on the Minute @155 lbs. for 5 Minutes
2x Every Minute on the Minute @185 lbs. for 5 Minutes
3x Every 30 Seconds @185 lbs. for 5 Minutes
(2) 6 Rounds
5x Deadlift @225 lbs.
10x Air Squat
15x Hand Release Pushup
10x Air Squat
100m Run
Monday - 09.17.12 (Night Session)
(1) Partner WOD (You Go, I Go)
10 Rounds
20x Calorie Row
15x Goblet Squats @60 lbs.
10x Burpee Box Jumps
5x Snatch @95 lbs.
*If you don't have a partner, time how long it takes you to do the first round, and give
yourself only that much rest each round.
*This workout is in a partner format. One partner goes while the other rests. When one
partner reaches the snatches, the other should be on the rower ready to go. Don't milk it.
Here's the CrossFit Founder Greg Glassman speaking about the Purpose Of CrossFit. Part 1 of 2.
Part 2 of 2.
10 Rounds
20x Calorie Row
15x Goblet Squats @60 lbs.
10x Burpee Box Jumps
5x Snatch @95 lbs.
*If you don't have a partner, time how long it takes you to do the first round, and give
yourself only that much rest each round.
*This workout is in a partner format. One partner goes while the other rests. When one
partner reaches the snatches, the other should be on the rower ready to go. Don't milk it.
Here's the CrossFit Founder Greg Glassman speaking about the Purpose Of CrossFit. Part 1 of 2.
Part 2 of 2.
Monday - 09.17.12 (Day Session)
(1) AMRAP in 14 Minutes
30x Snatches @95 lbs.
40x Burpee Box Jumps
50x Kettlebell Swings @40 lbs.
100x Situps
20x Overhaed Lunges @95 lbs.
Do not stop until you complete one round even if you exceed the time cap. Post rounds to comments.
30x Snatches @95 lbs.
40x Burpee Box Jumps
50x Kettlebell Swings @40 lbs.
100x Situps
20x Overhaed Lunges @95 lbs.
Do not stop until you complete one round even if you exceed the time cap. Post rounds to comments.
Saturday - 09.15.12
(1) Active Recovery Row 6000m
(2) Work on snatch form
(3) Work on range of motion.
(2) Work on snatch form
(3) Work on range of motion.
Friday - 09.14.12 (Night Session)
(1) If you have been doing the two-a-day workouts this week, take some time to do some
foam roller work and work on your range of motion. Next week we will be incorporating
snatches and overhead squats/lunges so it's important you have good flexibility.
(2) If you have only been doing one-a-days, or your just more nuts then everyone else, here's
the WOD.
"Manion"
7 Rounds
Run 400m
29x 135 lbs. Back Squat @135
For those of you like me who are dealing with some knee pain, they have finally found the reason!
foam roller work and work on your range of motion. Next week we will be incorporating
snatches and overhead squats/lunges so it's important you have good flexibility.
(2) If you have only been doing one-a-days, or your just more nuts then everyone else, here's
the WOD.
"Manion"
7 Rounds
Run 400m
29x 135 lbs. Back Squat @135
For those of you like me who are dealing with some knee pain, they have finally found the reason!
Friday - 09.14.12 (Day Session)
(1) Row 2500m in 500m Intervals
1 Min Rest Between Intervals
(2) 3 Rounds for Total Reps, 1 Min
Push Press @135 lbs.
Deadlift @225 lbs.
*Format:
1 Minute of Push Press, then immediately
1 Minute of Deadlift, then
1 Minute Rest
1 Minute of Push Press, then immediately
1 Minute of Deadlift, then
1 Minute Rest
1 Minute of Push Press, then immediately
1 Minute of Deadlift, then
DONE!!!
ADD UP YOUR TOTAL NUMBER OF REPS AND POST TO COMMENTS.
If you're going to buy some kettlebells, I recommend these. They're called Demon Bells.
1 Min Rest Between Intervals
(2) 3 Rounds for Total Reps, 1 Min
Push Press @135 lbs.
Deadlift @225 lbs.
*Format:
1 Minute of Push Press, then immediately
1 Minute of Deadlift, then
1 Minute Rest
1 Minute of Push Press, then immediately
1 Minute of Deadlift, then
1 Minute Rest
1 Minute of Push Press, then immediately
1 Minute of Deadlift, then
DONE!!!
ADD UP YOUR TOTAL NUMBER OF REPS AND POST TO COMMENTS.
If you're going to buy some kettlebells, I recommend these. They're called Demon Bells.
Thursday - 09.13.12 (Night Session)
(1) Tabata of the following
Pushups
Situps
Deadlift @155 lbs.
KB Swings @40 lbs.
Hand Release Pushups
Plank to Pushup Position
Inspiration to work on your pushups.
Pushups
Situps
Deadlift @155 lbs.
KB Swings @40 lbs.
Hand Release Pushups
Plank to Pushup Position
Inspiration to work on your pushups.
Thursday - 09.13.12 (Day Session)
(1) 10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10
Front Squat @135
Bar Facing Burpees
KB Sumo Deadlift High Pull @70 lbs.
(2) 21-15-9
Power Cleans @135
Man Makers
Front Squat @135
Bar Facing Burpees
KB Sumo Deadlift High Pull @70 lbs.
(2) 21-15-9
Power Cleans @135
Man Makers
Wednesday - 09.12.12 (Night Session)
(1) 7 Rounds
12x Power Cleans @155
12x Wall Balls
(2) 21-15-9
Pullups
Pushups
Air Squats
12x Power Cleans @155
12x Wall Balls
(2) 21-15-9
Pullups
Pushups
Air Squats
Wednesday - 09.12.12 (Day Session)
(1) Work up to 1RM of Back Squat
(2) Every Minute on the Minute for 10 Minutes
5x Back Squat @80% of 1RM
(3) 10 Rounds
15x Push Press @95 lbs.
40 yd. Farmers Walk @80 lbs. Dumbells
40 yd. Sprint
(2) Every Minute on the Minute for 10 Minutes
5x Back Squat @80% of 1RM
(3) 10 Rounds
15x Push Press @95 lbs.
40 yd. Farmers Walk @80 lbs. Dumbells
40 yd. Sprint
Tuesday - 09.11.12 (Night Session)
(1) Find a challenging weight for 10x Overhead Squats
(2) 7 Minutes AMRAP
Increasing reps each round in groups of 3 (ie. 3-6-9-12-15-18 etc.)
Overhead Squats @ Challenging Weight (see above)
KB Sumo Deadlift High Pulls @70 lbs.
Burpees
Record the total number of reps completed in "Comments" section
(3) 6000 Meter Row
If with a partner, alternate every 500m, however, each person must row 6000m.
If by yourself, allow 1:30 rest in between each round of 500m.
(2) 7 Minutes AMRAP
Increasing reps each round in groups of 3 (ie. 3-6-9-12-15-18 etc.)
Overhead Squats @ Challenging Weight (see above)
KB Sumo Deadlift High Pulls @70 lbs.
Burpees
Record the total number of reps completed in "Comments" section
(3) 6000 Meter Row
If with a partner, alternate every 500m, however, each person must row 6000m.
If by yourself, allow 1:30 rest in between each round of 500m.
Tuesday - 09.11.12 (Day Session)
(1) 5 Rounds
Row 500m Intervals
1 min rest in between rounds
(2) Tabata of the following:
Front Squats @65 lbs.
Burpees
Goblet Squats @20 Kg Kettlebell
Pushups
*Tabata is 8 rounds of 20 seconds work, with 10 seconds rest*
(3) 4 Rounds
10 Pullups
400 Meter Run
Row 500m Intervals
1 min rest in between rounds
(2) Tabata of the following:
Front Squats @65 lbs.
Burpees
Goblet Squats @20 Kg Kettlebell
Pushups
*Tabata is 8 rounds of 20 seconds work, with 10 seconds rest*
(3) 4 Rounds
10 Pullups
400 Meter Run
Monday - 09.10.12 (Night Session)
(1) Work up to 1RM of Clean and Jerk
(2) 10 Rounds
5x Clean and Jerk @185 lbs.
10x KB Swings @44 lbs/20 Kg
15x Deadlift @ 185 lbs.
20x Hand Release Pushups
(3) 5 Rounds
Alternating 40 yd. Sprint & Farmers Walk @80 lbs. Dumbells
(ie. Sprint 20 yds. and back, then farmers walk 20 yds. and back)
(2) 10 Rounds
5x Clean and Jerk @185 lbs.
10x KB Swings @44 lbs/20 Kg
15x Deadlift @ 185 lbs.
20x Hand Release Pushups
(3) 5 Rounds
Alternating 40 yd. Sprint & Farmers Walk @80 lbs. Dumbells
(ie. Sprint 20 yds. and back, then farmers walk 20 yds. and back)
Monday - 09.10.12 (Day Session)
(1) 21-15-9-15-21
Thrusters @95 lbs.
Burpees
(2) 7 Rounds
5x Deadlifts @225 lbs.
10x Goblet Squat @40 lbs. Kettlebell
40 yd. Sled Push @45 lbs.
~ 1 min rest between each round ~
Thrusters @95 lbs.
Burpees
(2) 7 Rounds
5x Deadlifts @225 lbs.
10x Goblet Squat @40 lbs. Kettlebell
40 yd. Sled Push @45 lbs.
~ 1 min rest between each round ~
Friday - 09.07.12
(1) Bench Press @185 & Power Clean @185 lbs. Ladder
(ie. 1-1, 2-2, 3-3, etc.)
Complete as many rounds as possible every minute, on the minute.
Remainder of the minute is your rest time.
Only count the rounds you were able to complete in the minute.
(2) Power Cleans
5x Every minute on the minute for 10 minutes @185 lbs.
3x Every minute on the minute for 10 minutes @205 lbs.
1x Every 30 seconds for 5 minutes @225 lbs.
(3) 10 Rounds
5x Deadlift @225 lbs.
10x Pushups
30 Seconds rest between each round
Post total number of rounds for (1) in comments.
(ie. 1-1, 2-2, 3-3, etc.)
Complete as many rounds as possible every minute, on the minute.
Remainder of the minute is your rest time.
Only count the rounds you were able to complete in the minute.
(2) Power Cleans
5x Every minute on the minute for 10 minutes @185 lbs.
3x Every minute on the minute for 10 minutes @205 lbs.
1x Every 30 seconds for 5 minutes @225 lbs.
(3) 10 Rounds
5x Deadlift @225 lbs.
10x Pushups
30 Seconds rest between each round
Post total number of rounds for (1) in comments.
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