Tuesday, June 30

“MICHAEL”

rx

3 rounds for time of:
800-m run
50 GHD back extensions
50 sit-ups

Score: Total time

intermediate

3 rounds for time of:
800-m run
25 GHD hip extensions
50 sit-ups

Score: Total time

beginner

3 rounds for time of:
400-m run
20 Superman arch-ups
20 sit-ups

Score: Total time

Skill Work

Rest, stretch, recover.

Monday, June 29

“Omar”

rx

For time:
10 thrusters (65/95 lb)
15 bar-facing burpees
20 thrusters
25 bar-facing burpees
30 thrusters
35 bar-facing burpees

Score: Total time

intermediate

For time:
10 thrusters (55/75 lb)
15 bar-facing burpees
20 thrusters
25 bar-facing burpees
30 thrusters
35 bar-facing burpees

Score: Total time

beginner

10-15-20 reps for time:
Thrusters (35/45 lb)
Bar-facing burpees

Score: Total time

Skill Work

Pre-workout
EMOM 8:
1 thruster
– Take the barbell from the ground.
– Build to a heavy single.

Sunday, June 28

Rebuild Day!

Warmup:

3 Sets

5 Split Stance Dumbbell RDL

10 Dual DB Bent Over Row to External Rotation

5 Broad Jumps

15sec Bike Acceleration

(increase pace every 5sec)

rest as needed

Strength:

1) Split Stance Dumbbell Romanian Deadlift:

3110; 6-8/leg; rest 60sec x 3 Sets

2) Seated Alternating Dumbbell Arnold Press:

2111; 8-10/arm; rest 60sec x 3 Sets

3) Static Core Hold - 1:00-2:00

Conditioning:

5min AMRAP: 1-2-3-4-5-6....

Single Arm Incline DB Bench Press 60/40lbs R

Single Arm Incline DB Bench Press 60/40lbs L

*1 Turkish Get Up/arm between each set 60/40lbs

rest 2mins

5min AMRAP

1-2-3-4-5-6....

Strict Dips

*5 Cal Row between each set

rest 2 minutes

5min AMRAP

1-2-3-4-5-6....

L-Sit Lift Overs (tap feet on each side = 1 rep)

*5 Cal Bike between each set

Saturday, June 27

announcements

• Sunday session this week: Rebuild with Coach Ben

Community WOD

AMRAP 12 with a partner (any split)

10 Shoulder-to-Overhead (115/85)

10 Burpees over Barbell

5:00 Rest

AMRAP 12 with a partner (any split)

1 Building Lap

10 Pull-Ups

Friday, June 26

announcements

• Sunday session this week: Rebuild with Coach Ben

rx

For time:
15-12-9
Hang squat cleans (105/155 lb)
5-4-3
Rope climbs (15/15 ft)

Score: Total time

intermediate

For time:
15-12-9
Hang squat cleans (95/135 lb)
5-4-3
Rope climbs (12/12 ft)

Score: Total time

beginner

For time:
15-12-9
Hang squat cleans (35/45 lb)
5-4-3
Pull-to-stands

Score: Total time

Skill Work

Pre-workout strength
EMOM 8:
3 hang squat cleans
– Build in load to heavier than workout load.

Thursday, June 25

announcements:

• Sunday session this week: Rebuild with Ben

rx

Every 3:00 for 10 rounds:
10 DB push presses (35/50 lb)
8 shuttle runs
– Rest the remainder of the interval.
– 1 shuttle run is 25 ft out and back.
– Use two dumbbells.

Score: Total time

intermediate

Every 3:00 for 10 rounds:
10 DB push presses (25/30 lb)
8 shuttle runs
– Rest the remainder of the interval.
– 1 shuttle run is 25 ft out and back.
– Use two dumbbells.

Score: Total time

beginner

Every 3:00 for 10 rounds:
10 DB push presses (10/15 lb)
5 shuttle runs
– Rest the remainder of the interval.
– 1 shuttle run is 25 ft out and back.
– Use two dumbbells.

Score: Total time

Skill Work

Rest, stretch, recover.

Wednesday, June 24

rx

30-20-10 reps for time:
Front-rack reverse lunges (95/135 lb)
Knees-to-elbows
Calorie bike

Score: Total time

intermediate

26-16-6 reps for time:
Front-rack reverse lunges (75/115 lb)
Knees-to-elbows
Calorie bike

Score: Total time

beginner

20-10-5 reps for time:
Front-rack reverse lunges (35/45 lb)
Hanging leg raises
Calorie bike

Score: Total time

Skill Work

Pre-workout strength
4 sets:
8 alternating front-rack reverse lunges
– Build to slightly heavier than workout load.

Tuesday, June 23

Heavy Day!

rx

For load:
Deadlift
5-5-5-5-5

Score: Load

intermediate

Same as Rx’d

Score: Load

beginner

Same as Rx’d

Score: Load

Skill Work

Rest, stretch, recover.

Monday, June 22

rx

2 rounds for time:
100 double-unders
50 Russian KB swings (53/70 lb)
100-m KB suitcase carry (53/70 lb)

Score: Total time

intermediate

2 rounds for time:
60 double-unders (100 singles)
50 Russian KB swings (35/53 lb)
100-m KB suitcase carry (35/53 lb)

Score: Total time

beginner

2 rounds for time:
60 single-unders
40 Russian KB swings (18/26 lb)
100-m KB suitcase carry (18/26 lb)

Score: Total time

Skill Work

Post-workout skill
Accumulate:
10 Turkish get-ups/arm
– Use workout kettlebell if possible.

Sunday, June 21

Sunday Strength Session

3 RFQ, Superset:

10-12 SA DB Row/side

7-10 Back Rack Barbell Lunge (14-20 total)

Accumulate 2:00 Plank Hold 

Then:

5 sets:
10 weighted dips (dips)
50-meter dumbbell farmer’s carry

– Rest as needed between sets. Build to a heavy set of 10 dips.
– Use a farmer’s carry load that allows you to complete each effort unbroken.

Saturday, June 20

announcements

• Sunday session this week: Strength Session w/ Coach Heather

Community WOD

AMRAP 25

Buy-In: 6 Post Runs - Relay style. One athlete at a time. When Partner A gets back, B starts their run. 3 post runs each.

In remaining time: (one partner working at a time, any split of work)

22/30 Cal Echo Bike

30 KB Snatches (53/70)

30 Burpees

Friday, June 19

announcements

• Sunday session this week: Strength Session w/ Coach Heather

Heavy Day

rx

For load:
Back squat
5-5-5-5-5

Score: Load

intermediate

Same as Rx’d

Score: Load

beginner

Same as Rx’d

Score: Load

Skill Work

Post-workout finisher
AMRAP 1:
Max-reps back squat
– Use 80% of today’s heaviest set for 5 reps.
– Bar stays on the athlete’s back for the full minute.

Thursday, June 18

announcements

• Sunday session this week: Strength Session w/ Coach Heather

rx

Every 3:00 for 8 rounds:
250-m row
5 box jumps (24/30 in)
– Record the time for each round.

Score: Total time

intermediate

Every 3:00 for 8 rounds:
200-m row
5 box jumps (20/24 in)
– Record the time for each round.

Score: Total time

beginner

Every 3:00 for 8 rounds:
100-m row
5 box jumps (12/12 in)
– Record the time for each round.

Score: Total time

Skill Work

Post-workout skill
On a 10:00 clock:
Handstand work and/or candlestick progression

Wednesday, June 17

“Gwen”

rx

For load:
15-12-9 clean and jerks
– Perform all unbroken touch-and-go reps.
– No time limit; rest as needed between sets.

Score: Load

intermediate

Same as Rx’d

Score: Load

beginner

For load:
15-12-9 hang clean to overhead
– No time limit; rest as needed between sets.

Score: Load

Skill Work

Pre-workout strength
On a 12:00 clock:
Work up to a moderately heavy set of 10 clean and jerks

Tuesday, June 16

announcements

• Thanks to everyone who came out and attended our potluck. We had an awesome turnout and such a great spread of food! So grateful for our community and for all of you.

• It’s getting hotter and sweatier around the gym. This is a reminder to please wipe down your equipment after use, so it’s clean and ready for the next athlete. Thanks!

rx

5 rounds for time:
800-m run
50 air squats
20 GHD sit-ups or 30 AbMat sit-ups

Score: Total time

intermediate

4 rounds for time:
800-m run
50 air squats
15 GHD sit-ups to parallel or 30 AbMat sit-ups

Score: Total time

beginner

3 rounds for time:
400-m run
20 air squats
15 AbMat sit-ups

Score: Total time

Skill Work

Rest, stretch, recover.

Monday, June 15

announcements

• Thanks to everyone who came out and attended our potluck. We had an awesome turnout and such a great spread of food! So grateful for our community and for all of you.

• It’s getting hotter and sweatier around the gym. This is a reminder to please wipe down your equipment after use, so it’s clean and ready for the next athlete. Thanks!

rx

10-9-8-7-6-5-4-3-2-1 reps for time:
Bench presses
Chest-to-bar pull-ups
– Bench press body weight.

Score: Total time

intermediate

For time:
10-9-8-7-6-5-4-3-2-1
Bench presses
5-5-4-4-3-3-2-2-1-1
Chest-to-bar pull-ups
– Bench press 3/4 body weight.

Score: Total time

beginner

8-7-6-5-4-3-2-1-1-1reps for time:
Bench presses (35/45 lb)
Ring rows

Score: Total time

Skill Work

Post-workout finisher
3 sets:
Max-rep push-ups
– Rest 1:00 between efforts.
– Any pause at the top or the bottom of a rep ends the set.

Sunday, June 14

Endurance Session

AMRAP 30

400m Plate Carry (45/35)

500m Row

10 Candlesticks (3-count descent per rep)

Saturday, June 13

rx

AMRAP 20 with a partner:
50 double-unders
1 devils press (35/50 lb)
2 devils presses
3 devils presses
2 devils presses
1 devils presses
– Both partners perform 50 double-unders at the same time. Then partner A performs 1 devils press, partner B performs 1 devils press, partner A performs 2 devils presses, partner B performs 2 devils presses, and so on. After going back down the ladder, partners perform 50 double-unders.

intermediate

AMRAP 20 with a partner:
:30 double-unders
1 devils press (20/35 lb)
2 devils presses
3 devils presses
2 devils presses
1 devils presses
– Both partners perform double-under attempts at the same time. Then partner A performs 1 devils press, partner B performs 1 devils press, partner A performs 2 devils presses, partner B performs 2 devils presses, and so on. After going back down the ladder, partners perform 50 double-unders.

beginner

AMRAP 20 with a partner:
50 single-unders
1 devils press (15/20 lb)
2 devils presses
3 devils presses
2 devils presses
1 devils presses
– Both partners perform single-unders at the same time. Then partner A performs 1 devils press, partner B performs 1 devils press, partner A performs 2 devils presses, partner B performs 2 devils presses, and so on. After going back down the ladder, partners perform 50 double-unders.

Skill Work

Post-workout:
1 set:
200-m double-DB front rack walk
50 hip extensions
– Use the same DBs from the workout.

Friday, June 12

Partner 2012 CrossFit Regional Team Event 2

rx

For time with a partner:
1,000-m row
25 alternating single-leg squats
15 hang power cleans (135/225 lb)
– As soon as Partner 1 exits the rower, Partner 2 begins rowing. Reset the monitor.
– Score is the time it takes for both athletes to complete the workout.

Score: Total time

intermediate

For time with a partner:
1,000-m row
25 alternating single-leg squats
15 hang power cleans (105/155 lb)
– As soon as Partner 1 exits the rower, Partner 2 begins rowing.
– Score is the time it takes for both athletes to complete the workout.

Score: Total time

beginner

For time with a partner:
750-m row
25 alternating reverse lunges
15 DB hang power cleans (10/20 lb)
– As soon as Partner 1 exits the rower, Partner 2 begins rowing.
– Score is the time it takes for both athletes to complete the workout.

Score: Total time

Skill Work

Pre-workout strength
On a 10:00 clock:
8-6-4-2
Hang power cleans
– As the repetitions decrease, increase the load.
– Build to heavier than workout weight.

Thursday, June 11

announcements

• Hey folks, we’re getting close to the potluck social next Saturday, the 13th. If you have plans to attend, please sign up on the sheet at the gym. Thanks!

rebuild day!

Warm-Up

3 Sets

5 Dumbbell RDL 3030

5 Single Arm Cuban Press/arm slow

5 Burpee High Jump

15sec Row Acceleration (increase pace every 5sec)

rest as needed

Strength

A1) Segmented Snatch Grip Deadlift - 3 Pauses:

3131; 6-8reps; rest 75sec x 3 (use lifting straps)

A2) Barbell Z Press: 3021; 8-10reps; rest 75sec

x 3 sets

B1) Split Stance Dumbbell Romanian Deadlift:

3110; 6-8/leg; rest 75sec x 3 sets

B2) Seated Alternating Dumbbell Arnold Press:

2111; 8-10/arm; rest 75sec x 3 sets

Conditioning

C) 5min AMRAP: 1-2-3-4-5-6....

DB Bench Press 65/45lbs

*5 Cal Row between each set

rest 2mins

5min AMRAP: 1-2-3-4-5-6....

Wall Walks

*20 Double Unders between each set

rest 2mins

5min AMRAP: 1-2-3-4-5-6....

Strict Toes to Bar

*5 Cal Assault Bike between each set