Monday 29 02 16

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Fitness Gymnastics
Every 2 minutes, for 18 minutes:
Station 1:Rolls to Candlestick + 6-8 Ring or Stationary Dips
Station 2: 45-60 second Nose-to-Wall Handstand Hold
Station 3: Alternating Pistol Progressions x 6-8 each leg

Fitness Workout
Every minute, on the minute, for 24 minutes (6 sets of each):
Minute 1 – Row 200/150 Meters
Minute 2 – 15 Kettlebell Swings
Minute 3 – 10 Thrusters
Minute 4 – 4-6 Strict Pull-Ups
(add weight if these are easy)

Performance Gymnastics
Every 2 minutes, for 18 minutes:
Station 1: Muscle-Ups x Max Reps in 45 seconds (OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)
Station 2: Handstand Walk x 10 meters (use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
Station 3: Alternating Pistols x 16-20 reps (if you’re proficient, add weight with a kettlebell)

Performance Workout
Every minute, on the minute, for 24 minutes (6 sets of each):
Minute 1 – Row 200/150 Meters
Minute 2 – 15 Kettlebell Swings 32/24 kg
Minute 3 – 10 Thrusters 95/65#
Minute 4 – 12 Chest-to-Bar Pull-Ups

Saturday 27 02 16

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Fitness, Performance, Ninja Workout
In teams of two, complete the following for time:
1600 Meter Med-Ball Relay Run
100 Partnered Burpee Wall Balls
(you must perform a burpee immediately after throwing the ball and before catching it from your partner’s toss)
200 Push-Ups
300 Double-Unders
400 Meter Walking Lunge Relay with Med-Ball
(only the partner with the ball may lunge the team forward)

Friday 26 02 16

 

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Last day to register for the CrossFit Games!! Get on it!!
Olympic Weightlifting class tonight is cancelled for the next 5 weeks. Due to the CrossFit open
Fitness Strength
Four sets of:
Deadlift x 8 reps @ 2111
Rest 45 seconds
L-Seated Dumbbell Press x 8 reps @ 2011
Rest 45 seconds
Supine Ring Row x 8 reps @ 2111
Rest 45 seconds
Side Plank x 30 seconds each side
Rest 45 seconds
Fitness Workout
Complete rounds of 30, 20 and 10 reps for time of:
Kettlebell Swings
Shoulder to Overhead
Jumping Lunges
Performance Strength
Deadlift
*Set 1 – 8 reps
*Set 2 – 8 reps
*Set 3 – 6 reps
*Set 4 – 6 reps
*Set 5 – 4 reps
*Set 6 – 4 reps
Rest 2 minutes
Build load every set.
Performance Workout
Complete rounds of 30, 20 and 10 reps for time of:
Kettlebell Swings 32/24kg
Shoulder to Overhead 115/75#
Pull-Ups

Thursday 25 02 16

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Last day to register for the CrossFit Games!! Get on it!!

Fitness Strength
Every minute, on the minute, for 21 minutes:
Minute 1 . Push Press x 6 reps
Minute 2 . Goblet Squat x 8 reps
Minute 3 . Alternating Lateral Lunge x 16 reps

Fitness Workout
Complete as many reps as possible in 5 minutes:
Burpee Box Jump-Overs 24/20

Performance Strength
1.
Take 10 minutes to practice Jerk Footwork and Jerk Technique Drills
2.
Every two minutes, for 20 minutes (10 sets) of:
Clean & Jerk
(rest 10 seconds between singles)
Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 85, 90, 90, 90+

Performance Workout
Complete as many reps as possible in 5 minutes of:
Squat Clean & Jerk 165/110#

Wednesday 24 02 16

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Only a few days left to register for the CrossFit Games!! Get on it!!

Fitness Strength
Three sets of:
Strict Pull-Ups x Max Reps
Rest 45 seconds
Nose-to-Wall Handstand Hold x 45-60 seconds
Rest 45 seconds
Strict Supinated-Grip Pull-Ups x Max Reps
Rest 45 seconds
Hollow Rocks or Holds x 45 seconds
Rest 45 seconds

Fitness Workout
Every 8 minutes, for 32 minutes (4 sets), complete the following as quickly as possible:
Row 500 Meters
Run 400 Meters
30 Push-Ups

Performance Strength
Three sets of:
Weighted Strict Pull-Ups x 3 reps
Rest 30 seconds
Weighted Strict Supinated-Grip Pull-Ups x Max Reps with same weight
Rest 30 seconds
Strict Pull-Ups x Max Reps
Rest 30 seconds
Strict Supinated-Grip Pull-Ups x Max Reps
Rest 3 minutes

Performance Workout
Every 8 minutes, for 32 minutes (4 sets), complete the following as quickly as possible:
Row 500 Meters
Run 400 Meters
30 Push-Ups

Tuesday 23 01 16

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Fitness Strength
Every 3 minutes, for 12 minutes (4 sets):
Back Squat x 10 reps
(if you make all 10 reps, add weight the next set until you feel extremely challenged to make all 10 reps)
Rest 20-30 seconds
Prone Plank Hold x 60 seconds

Fitness Workout
Three rounds for time of:
20 Alternating Reverse Lunges with a Kettlebell
20 Russian Kettlebell Swings
20 V-Ups

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 @ 80%
(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
For time:
9 Thrusters 175/115#
18 Toes to Bar
7 Thrusters
14 Toes to Bar
5 Thrusters
10 Toes to Bar

News: Only a few days left to register for the CrossFit open!!

Monday 22 02 16

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Fitness Strength
Three sets of:
Barbell or Dumbbell Shoulder Press x 6-8 reps
Rest 45 seconds
Supine Single Leg Hip Bridge x 6-8 reps each leg @ 2011
Rest 45 seconds
Supine Ring Rows x 8-10 reps @ 2111
Rest 45 seconds
Plank from Elbows x 45 seconds
Rest 45 seconds

Fitness Workout
Complete as many rounds and reps as possible in 7 minutes of:
7 L-Seated Dumbbell Press
7 Ring or Stationary Dips
7 Burpees

Performance Strength
Every minute, on the minute, for 8 minutes:
Strict Shoulder Press x 1 rep
Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95,
Then rest two minutes before starting…
Every 2 minutes, for 6 minutes (3 sets) of:
Strict Shoulder Press x 1 rep @
101-105%

Performance Workout
Complete as many rounds and reps as possible in 7 minutes of:
7 Strict Handstand Push-Ups
7 Ring Dips
7 Burpees

Saturday 20 02 16

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Fitness Workout
In teams of two, complete the following as quickly as possible, partitioning the reps as you see fit:
Row 2000 Meters
50 Strict Pull-Ups (or Assisted Pull-Ups)
100 Kettlebell Swings
100 Burpee Box Jump-Overs
100 Kettlebell Swings
50 Strict Pull-Ups (or Assisted Pull-Ups)
Row 2000 Meters
Performance & Ninja Workout
In teams of two, complete the following as quickly as possible, partitioning the reps as you see fit:
Row 2000 Meters
50 Power Cleans 155/105#
75 Pull-Ups
100 Burpee Box Jump-Overs
75 Pull-Ups
50 Power Cleans
Row 2000 Meters

Friday 19 02 16

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Fitness Strength
Every minute, on the minute, for 15 minutes:
Minute 1 – Goblet Squat x 10 reps @ 2111
Minute 2 – Strict Supinated-Grip Pull-Ups x 6-8 reps @ 2110
Minute 3 – Reverse Snow Angels x 12-15 reps

Performance Strength
Every two minutes, for 16 minutes (8 sets of):
Overhead Squat x 3-4 reps
Build in weight over the course of the 8 sets.

Fitness Workout
Five rounds for time of:
Run 400 Meters
15 Goblet Squats

Performance Workout
“Nancy”
Five rounds for time of:
Run 400 Meters
15 Overhead Squats 95/65#

Fitness & Performance EXTRAS
Every two minutes, for 6 minutes (3 sets):
Single Arm Dumbbell Row x 10-12 reps each arm @ 2110

Wednesday 17 02 16

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Fitness Strength

Every 2 minutes, for 20 minutes (10 sets, 5 of each):
Odd Sets – Deadlift x 6 reps @ 3111
Even Sets – Dumbbell Bench Press x 6 reps @ 2011

Performance Strength

Every two minutes, for 20 minutes (10 sets) of:
Clean x 1.1
(rest 10 seconds between singles)

Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 85, 90, 90, 90+

Fitness Workout

Complete as many rounds and reps as possible in 10 minutes of:
5 Strict Pull-Ups
10 Burpees
15 Russian Kettlebell Swings

Performance Workout

Complete as many rounds and reps as possible in 10 minutes of:
5 Ground to Overhead 185/135#
10 Burpees Over the Barbell
15 Chest-to-Bar Pull-Ups

Ninja

1.

One set of:
Ring Muscle-Ups x Max Reps
(focus on head positioning, looking at a single point in front of you while executing the entire set)

followed by…

One set for max reps of:
60 seconds of Jumping Bar Muscle-Ups
(Make this challenging by using a smaller box or higher bar so that you’re challenged for the final 10-15 seconds.)

2.

For time:
40 Wall Balls 30/20#
12 Bar Muscle-Ups
30 Wall Balls
9 Bar Muscle-Ups
20 Wall Balls
6 Bar Muscle-Ups
10 Wall Balls
3 Bar Muscle-Ups

Rest until fully recovered and then. .

Complete rounds of 21, 15 and 9 reps for time:
Calories of Assault Bike
Deadlift 275/185#

3.

Three sets of:
Alternating Single-Leg Cross Toes to Bar x 20 reps

Rest as needed

followed by…

100 Hollow Body Bounces