Saturday 12 03 16

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Fitness, Performance, Ninja Skill
Kipping Pull Ups
Butterfly Pull Ups

Fitness, Performance, Ninja Workout
Complete the following congo-line style in teams of three, with each partner completing the following:

A.
For time:
Row 1000 Meters
50 Thrusters 45/35#
30 Pull-Ups
Immediately followed by…
B.
For time:
Row 1000 Meters
25 Thrusters 95/65#
15 Chest-to-Bar Pull-Ups

Partner A begins, and as soon as they have completed the 1000 meter row, Partner B may get on the erg and begin his 1000 meter row. A partner may only advance to the next station once the person ahead of them has completed the task and moved to the next station. Partner A may begin the B portion of the workout as soon as Partner C has completed his 1000 meter row and moved on to Thrusters.

Optional EXTRAS
For time:
Run 800 Meters
30 Muscle-Ups
Run 800 Meters

Friday 11 03 16

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Fitness, Performance, Ninja Strength
Every minute on the minute for 12 minutes:
1 Clean and Jerk
Min 1,2,3: 75%
Min 4,5,6: 80%
Min 7,8,9: 85%
Min 10,11,12: 80%

Fitness, Performance, Ninja Workout
Five rounds for time of:
1 Legless Rope Climb
15 Wall Balls 30/20#
1 Legless Rope Climb
15 Hang Power Clean 115/75#

Thursday 100316

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Fitness, Performance Strength
Four sets of:
Single Arm Press x 8-10 reps each arm
Rest 2-3 minutes
Fitness, Performance Workout
Complete as many rounds and reps as possible in 10 minutes of:
10 Push Presses 95/65#
10 Alternating Overhead Reverse Lunges 95/65#
10 Burpees Over the Barbell
EXTRAS
Every minute, on the minute, for 6 minutes:
Minute 1 – Lean Away Pull-Ups x 3-4 reps @ 4111
Minute 2 – Bottom’s Up Kettlebell Carry x 20 meters each arm

Wednesday 09 03 16

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Fitness, Performance Strength
Every two minutes, for 16 minutes
(8 sets of):
Front Squat x 2-3 reps
Build over the course of the eight sets to today’s heaviest triple.

Fitness, Performance Workout
Three rounds for time of:
Run 400 Meters
30 Double-Unders
20 Deadlifts 155/105#
10 Front Squats 155/105#

Tuesday 08 03 16

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Fitness Strength
Every minute, on the minute, for 15 minutes:
3 Strict Pull-Ups
3 Renegade Rows
(Renegade Row = Push-Up, Row Left, Push-Up, Row Right)

Fitness Workout
For max reps:
3 Minutes of Assault Bike or row (for calories)
Rest 2 minutes
3 Minutes of Burpees Over a Box (24″/20″)

Performance Strength
Take 12 minutes to build to a 1-RM Strict Weighted Pull-Up
(any grip of your choice – supinated, mixed or pronated are all acceptable)

When the clock hits 12 minutes…

Complete as many reps as possible in 3 minutes of:
Strict Pull-Ups (any grip)

Note two scores: best successful
1-RM in first 12 minutes, and number of reps achieved in the 3 minutes – and if comfortable doing so, also add your current bodyweight. E.g., 88kg, 43 reps, BW = 160kg.

Performance Workout
Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2 and 1 reps for time of:
Ring Dips
Chest-to-Bar Pull-Ups

Monday 07 03 16

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Fitness Strength
Every minute, on the minute, for 15 minutes:
Minute 1 – Front Squat or Goblet Squat x 8 reps
Minute 2 – Box Jumps x 10-12 reps
Minute 3 – Tempo Push-Ups x 10-12 reps @ 1111

Fitness Workout
Three rounds for time of:
Run 400 Meters
30 Kettlebell Swings
20 Goblet Squats

Performance Strength
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
followed by…
One set of:
Back Squat x Max Unbroken Reps @ 85%
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

Performance Workout
Every 4 minutes, for 20 minutes (5 sets) for times:
Row 300/250 Meters
20 Walking Lunges with 32/24 kg KB Farmer’s Carry

Saturday 04 03 16

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Fitness, Performance, Ninja Strength
1.
Five sets of:
Unsupported Seated Strict Press x 5 reps
Rest as needed
2.
Five sets of:
Push Press x 3 reps
Rest as needed
3.
Three sets of:
Chinese Rows x 5 reps @ 21X0
Rest as needed
Reverse Snow Angels x 15-20 reps
Rest as needed
Face-Up Chinese Planks x 60 seconds
Rest as needed

Fitness, Performance, Ninja Workout
Five sets of:
25 Calories of Rowing
50 Double-Unders
Rest 2-3 minutes

OLY
1.
Five sets of:
3-Position Snatch @ 70-75%
(high hang, mid-thigh, floor)
Rest as needed
2.
Five Sets of:
3-Position Clean @ 70-75%
(high hang, mid-thigh, floor)
Rest as needed
3.
Five sets of:
Push Jerk + Split Jerk @ 70-75%
Rest as needed

Friday 04 03 16

Ducky

News: There will be no Oly Class tonight due to the CrossFit Open Workout at 5.30pm-7.30pm. All are welcome to join in.

Fitness, Performance, Ninja Strength
1.
3 sets of 3-Position Snatch at 70% of 1RM
Pos. 1: High Hang, “pockets”
Pos. 2: Hang, “knees”
Pos. 3: Floor
2.
Every minute on the minute for ten minutes:
Odd: 1 Power Clean and Jerk at 70%
Even: 18/15 Calorie Row
*do not exceed these numbers today.

Fitness, Performance, Ninja Workout
As many rounds and reps as possible in 6 minutes of:
2 Alternating 1-arm DB Snatches (1/side), 30/20kg
2 10-meter shuttle runs
4 Alternating 1-arm DB Snatches (2/side), 30/20kg
4 10-meter shuttle runs
6 Alternating 1-arm DB Snatches (3/side), 30/20kg
6 10-meter shuttle runs…
Continue as high as possible in within the six minute time cap.

Thursday 03 03 16

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Bring a Friend For Free Day is Today!!!

Fitness, Performance Workout
Every 10 minutes, for 40 minutes
(4 sets), complete the following as quickly as possible:
Run 800 Meters
15 Strict Handstand Push-Ups or
L-Seated DB Presses
15 Strict Pull-Ups
15 Strict Ring Dips

Fitness, Performance Strength
Every minute, on the minute, for
6 minutes:
Minute 1 – Lean Away Pull-Ups x 3-4 reps @ 4111
Minute 2 – Bottom’s Up Kettlebell Carry x 25m each arm

Wednesday 02 03 16

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Fitness Strength
Every 2 minutes, for 12 minutes
(6 sets):
Back Squat
*Set 1 – 10 reps
*Set 2 – 10 reps
*Set 3 – 8 reps
*Set 4 – 8 reps
*Set 5 – 6 reps
*Set 6 – 6 reps
Add weight every set.

Fitness Workout
Every 3 minutes, for 15 minutes
(5 sets) for times:
Row 250/200 Meters
8 Front Squats or Goblet Squats
12 Toes to Bar

Performance Strength
Every 2 minutes, for 10 minutes
(5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
followed by…
One set of:
Back Squat x Max Unbroken Reps @ 83%
(athletes are allowed only on full breathing cycle at the top of the lift –
exhale, inhale, brace and descend – once more rest is taken at the top,
the set is over)

Performance Workout
Every 3 minutes, for 15 minutes
(5 sets) for times:
Row 250/200 Meters
8 Front Squats 175/115#
12 Toes to Bar

Tuesday 01 03 16

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Fitness Strength
Every minute, on the minute, for 21 minutes:
Minute 1 – Bulgarian Goat Bag Swings x 8 reps @ 2011
Minute 2 – Supine Leg Curl with Med Ball x 8 reps
Minute 3 – Tempo Push-Ups x 10-12 reps @ 1111

Fitness Workout
Complete as many reps as possible in 6 minutes of:
12 Alternating Single-Arm DB Snatches
24 Jumping Lunges

Performance Strength
Every 2 minutes, for 20 minutes (10 sets):
Snatch x 1 rep
Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 90, 90+, 95, 95+

Performance Workout
Complete as many rounds and reps as possible in 6 minutes of:
6 Snatches 155/105#
30 Double-Unders