Tuesday 01.17.17

Warm Up
AMRAP 7:00
7 Med ball Cleans
7 Med ball Jerks
7 Med ball Step ups on 24/20″ box (no bent elbows, ball held overhead)

Strength
Find a 1RM Overhead Squat

MetCon – cap at 20:00
2 Rounds For Time
Row 50/40 Calories
50 Wall balls
25 Handstand Push Ups

E: 1 round; 12#/10#; seated DB press
F: 2 rounds of ½ reps; 14/10#; box HSPU
P: 16/12#; ab mat hspu
C: 20/14#

After Party
Core = 3 x :30 side plank hold per side
Competitor Extra = In a 6 Minute Window Find your Misfit Squat Endurance Score: 3 sets of max rep Front Squats at 55% of 1RM – Barbell comes from ground
Set 1 = 3 points per rep completed
Set 2 = 2 points per rep completed
Set 3 = 1 point per rep completed

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Monday 01.16.17

TESTING WEEK

Warm Up
3 Rounds
12 KB Swings (light)
9 Box Jumps (short)
6 Pull Ups (each with 3 second negative, can be jumping)

Strength
Find a 3RM Touch and Go Power Clean

MetCon
AMRAP 12 Minutes
9 Bar Facing Burpees
3 Bear Complex (1 rep = power clean + front squat + push press + back squat + BTN push press)
3 Ring Muscle Ups or Bar MU

E: 65/45; 1 set of 3 jumping pull ups + 1 set of 3 box dips
F: 75/55; 1 set of band asst. C2b pull ups + 1 set of 3 band asst. Ring dips
P: 115/75; 1 set of 3 c2b pull ups + 1 set of 3 ring dips
C: 135/95 – specify ring or bar

After Party:
Core = tabata saw planks
Competitor Extra = 3 Rounds: 15/12 Calorie Bike, 15 OHS 115/75lbs, Rest :60

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Sunday 01.15.17

Open Gym 10:00am – 12:00 noon

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Saturday 01.14.17

9:15am Team WOD

2 person teams; AMRAP in 24:00

10 burpees (each)

10 OH BB walking lunges (each) (C = 115/75#; P = 75/55#; E = 65/45#)

30 DU (each)

10 cluster (each) = squat clean thruster

10:00am Hero & Cardio WOD

Italian Army Capt. Manuel Fiorito, 27, of Verona, Italy, was killed May 5, 2006, when a roadside bomb detonated near his vehicle in Kabul, Afghanistan. Shortly before he died, Fiorito tended to other wounded men and prepared for defense against the enemy attack.

Fiorito served with the Italian 2nd Alpine Regiment and was posthumously awarded the Silver Medal of Military Valor for his bravery.

Fiorito was fond of Cindy, Murph, Mary and Angie, and was a pioneer in bringing CrossFit to the Italian military community. He is survived by many friends and family.

Manuel
5 rounds of:

3 minutes of rope climbs
2 minutes of squats
2 minutes of push ups
3 minutes to run 400m
Wear a weight vest or body armor. After the run, rest for the remainder of the 3 minutes before beginning the next round.

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Friday 01.13.17

Warm Up
5 rounds of Rowling: athlete must use full pulls with no breaks between pulls and try to land on exactly 100m. 2 air squat penalty for each meter off of 100m. Mandatory 5 pass throughs and 5 v-ups between rounds for each athlete.

Skill:
Max distance broad jump

MetCon:
Nancy
5 rft:
400m run
15 OHS

E: 55/35#
F: 65/45#
P: 75/55#
C: 95/65#

After Party:

Amanda = 9-7-5 full snatch (135#/95#); ring muscle ups

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Thursday 01.12.17

Warm Up
Bay to Bay work:
Punters kicks there, butt kickers back
Alligator walk there, crab walk back
Broad jump there, side squat back

Strength:
15:00 to work up to a heavy Curtis P complex (deadlift + hang squat clean + right lunge + left lunge + push press)

**Rest 10:00**

MetCon:
Karen
150 Wall Balls for time

E: 75 reps 14/10#
F: 100 reps 14/10#
P: 16/12#
C: 20/14#

After Party:
Max UB pull ups

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Wednesday 01.11.17

Warm Up:
2:00 duck walk tag – using ½ of the room, pick an “it” to tag people out – classmates tag people back in
3 rounds:
10 jumping jacks + 1 burpee
10 moderate load Russian KB swings

Speed/stamina:
500m row for time

MetCon: pair up and score
Grace or Isabel – athlete’s choice
Grace = 30 clean & jerks for time
Isabel = 30 power snatch for time

E: 55/35#
F: 65/45#
P1: 95/65#
P2: 115/75#
Rx: 135/95#

After Party:
Max UB Muscle Ups (ring)

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Tuesday 01.10.17

Warm Up
3:00 pizza delivery – dropped pizza = 2 burpees – (#4) https://barbend.com/creative-fitness-warm-ups/
2:00 hamstring stretch
2:00 quad stretch

Speed/stamina:
800m run for time
(E & F = 400m)

MetCon:
Jackie
1,000m row
50 thrusters
30 pull ups

E: 600m row, 35 thrusters (15#), 20 kipping jumping pull ups
F: 800m row, 35 thrusters (35#), 20 thicker band asst pull ups
P: 35# (men and women); thin band asst pull ups
C: 45# (men and women)

After Party:
Max UB HSPU (can rest but cannot come off the wall)

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Monday 01.09.17 – BOARD WEEK!

!! Board Week !!

Warm Up
2:00 couch stretch
3 rounds:
10 pvc pass throughs
10 jumping squats
20 mountain climbers

Skill:
Max height flat foot box jump

MetCon
Helen
3 rft:
400m run
21 kb swings
12 pull ups

E: 25/20#; kipping jumping pull ups
F: 30/25#; thicker band pull ups
P: 40/30#; thinnest band pull ups
C: 53/35#

After Party:
Annie
50-40-30-20-10
DU
Sit ups

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Sunday 01.08.17

Open Gym 10:00am – 12:00 noon

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