06.10.15

Fitness
A1.front squat @ 20X0 X 5-6 X 3; rest 30 seconds
A2.OA DB/KB rows @ X020 X 4-5 ea X 3; rest 15 seconds
A3.Pec  PNF X 15 seconds ea X 3; rest 75 seconds
B.4 sets @ 95%
10 jump squats
run 100 meters
rest/walk back to start (run to stop sign)
C.DB external rotation @ 3020 X 6-8 X 2; rest 30 seconds

Performance
A. 10 sets EMOM
odd=2 hang clean and jerks @ 55-60%-drop both
even=5 single leg glute bridges ea side
B.6:00 @ 85%
5 pull-ups
6 box jumps @ 24/20 (step down)
7 deck squats
8 push-ups
rest 3:00
6:00 @ 85%
run 100 meters
10 russian swings @ 55/35
25 double unders
C.cuban rotations @ 4020 X 5-6 X 2; rest as needed

06.02.15

Fitness
A.8:00 @ 85%
12 box step-ups @ 24/20
12 push-ups
12 ring rows
run 200 meters
rest 4:00
8:00 @ 85%
10 wall ball shots @ 20/14
5 strict TTB
40 running man jump rope reps
rest 4:00
row 600/500 @ 85%

Performance
A1.CGBP @ 20X0 X 5-6 X 3; rest 15 seconds
A2.plow X 20 seconds X 3; rest 60 seconds
B1.row 45 seconds @ 99% X 2; rest 3:30
B2.AMRAP burpees in 45 seconds @ 99% X 2; rest 3:30

02.12.15

Fitness
A.OHSQ @ 21X1 X 6-8 X 4; rest 90 seconds
B.5 sets @ 99%
10 burpees AFAP
run 100 meters fast (not a sprint)
C1.single leg hamstring PNF X 60 s ea X 2; rest as needed
C2.straddle PNF X 60 seconds X 2; res as needed

Performance
A1.single arm DB/KB row @ X020 X 6-8 X 4; rest 30 seconds
A2.run 400 meters @ 90% X 4; rest 90 seconds
B.single leg hamstring PNF X 60 seconds each; rest 0
C.loaded dorsi stretch X 60 seconds each
D.straddle PNF for 2:30 (10 sec contractions and rest in straddle as needed)

02.03.15

Fitness
A1.split squats @ 30X0 X 5-6 each X 3; rest 60 seconds
A2.weighted pull-ups X 6-8 X 3; rest 75 seconds
B.4 sets @ 99%
12 squat jumps as high as possible
row 200/150 meters
rest 3-4:00 b/t sets
C1.bar protraction stretch X 30 seconds X 2; rest 0
C2.cuban rotations @ 4020 X 5 X 2; rest 60s

Performance
A.for time
row 800 meters
30 OHSQs @ 95/65
30 bar facing burpees
30 pull-ups
run 800 meters
B1.barbell protraction X 30 seconds X 2; rest 0
C2.cuban rotations @ 4020 X 5 X 2; rest 30 seconds

OHSQ bar is from the floor.  Must face bar on bar facing burpees.

01.30.15

Fitness
A1.front squat @ 20X0 X 5-4-3; rest 60 seconds
A2. weighted pull-ups X 3 X 3; rest 90 seconds
B.On a 5 minute running clock for 5 sets
odd sets: row 250/200 @ 99%
even sets:
8 russian swings @ 55/35
15 burpees AFAP
C1.single leg hamstring PNF X 75 seconds each X 2; rest as needed
C2.straddle PNF X 75 s X 2; rest 0

Performance

A.11.2

AMRAP in 15:00

9 deadlifts @ 155/100

12 push-ups (release)

15 box jumps @ 24/20

*step ups may be used.

B1.cobra push-ups X 10 X 2; rest as needed

B2.single leg hamstring PNF X 80 seconds each X 2; rest as needed

B.straddle PNF X 80 seconds X 2; rest as needed

09.24.14

Fitness
A1. elephant walk X 5 (w/2 second hold) X 4; rest 30 seconds
A2. swan X 3 w/ 2 second hold @ top X 4; rest 90 seconds
B. 4 sets All out
10 jump squats as high as possible
row 100 meters
rest 3-4 minutes

Performance
A. clean @ 82% X 1.1.1 X 3; rest 2:00
B1. one arm push-ups @ 20X0 X 4-6 each side X 3; rest 45 seconds
B2. barbell bent-over row @ 1010 X 4-5 X 3; rest 2:00

06.23.14

Fitness
A. 4 sets FAST(not a sprint)
5 burpees w/no jump
10 squats
run 100 meters
rest 3:30 b/t sets
B1. 6 split squats (no weight) each side @ 30X0 X 3; rest 30 seconds
B2. cuban rotation @ 1111 X 8 X 3; rest 60 seconds

Performance
A. hang snatch + 2 overhead squats @ 50% of snatch @  2111 X 5; rest 60 seconds
B. In 4 sets (starting @ 60%), work up to a moderate 2 rep snatch.
C. 5 sets @ 97%
7 thrusters @ 75/55
run @ 90% (NOT sprint) 100 meters
rest 3:00 b/t sets
go to stop sign for 100 and walk back

01.30.14

Fitness
A. power clean X 3 X 4; rest 90 seconds--drop all reps
B. 3 sets FAST
10 kb russian swings @ 55/35
10 burpees AFAP
10 kb russian swings @ 55/35
10 burpees AFAP
run 200 meters
rest until recovered b/t sets
(no mouth breathing)

Performance
A. front squat @ 65-70% X 5 X 3; rest 90 seconds
B. overhead press @ 65-70% X 5 X 3; rest 90 seconds
C. ring rows X6-10 @ 1111 X 3; rest 60 seconds

01.22.14

Fitness
for time
row 30 calories
100 running man jump rope reps
25 goblet squats @ 55/35
25 jumping pull-ups
25 single arm russian swings @ 55/35 (right)
25 release push-ups
25 single arm russian swings @ 55/35 (left)
run 600 meters

Performance
AMRAP in 2:30 @ 98%
10 kb russian swings @ 55/35
20 double unders
rest 7:00
AMRAP in 2:30 @ 98%
7 GTOH (snatch) @ 75/45
5 CTB pull-ups
rest 7:00
AMRAP in 2:30 @ 98%
10 kb russian swings @ 55/35
20 double unders

01.21.14

Fitness
A. power snatch + overhead squat X 2 X 4; rest 90 seconds
B. 4 sets FAST
20 wall ball shots @ 20/14 (Unbroken)
row 350/250
rest 5-6 minutes

Performance
A. AMRAP in 5:00 of thrusters @ 155/105
rest 8-10 minutes
B. AMRAP in 5:00 of HSPUs
C. row and/or walk/run @ z1 for 10:00

01.14.14

Fitness
A. 60 seconds of double unders X 5; rest 60 seconds
B. AMRAP in 10:00
run 100 meters
10 thrusters @ 95/65
10 ring rows

Performance
12-9-6 reps @ 98%
power clean @ 95/65
burpees over the bar

rest 7:00

row 750/650 @ 98%

rest 7:00

2 sets @ 98%
20 wall ball shots @ 20/14
15 pull-ups (fast kip)

01.13.14

Fitness
A. clean X 3 X 5; rest 90 seconds
B. 4 sets
16 jumping lunges (8 ea)
row 300/200
10 burpees AFAP
rest 5-6 minutes

Performance
A. back squat X 5 X 3; rest 2:00
B. push-jerk X 5 X 3; rest 2:00
C. tuck front lever on bar or rings X 6-8 seconds X 5; rest as needed b/t attempts

Remember, Open Gym is cancelled for this week so we can host The Other 23 kickoff meeting.  It's not too late to register!  Find out more here: http://tpgcrossfit.com/#/sign-up-for-a-class/the-other-23

01.06.14

Fitness
3 rounds for time
run 400 meters
12 front squats @ 115/75
12 pull-ups
*bar is taken from floor

Performance
A. @ 98%
row 2:00 (meters)
rest 7:00
AMRAP in 2:00
7 thrusters @ 85/45
7 pull-ups
rest 7:00
row 2:00 (meters)
B. accumulate 60 seconds in hollow plank, right plank and left plank

12.23.13

Fitness
For time
21 thrusters @ 95/65
9 burpees over the bar
run 400 meters
15 thrusters @ 95/65
15 burpees over the bar
run 400 meters
9 thrusters @ 95/65
21 burpees over the bar

Performance
A1.AD 25 seconds @ 99% X 3; rest 3:00
A2. Row 25 seconds @ 99% (5 sec roll in) X 3; rest 3:00
B. Superman X 5 hard efforts (6-10 seconds each); rest as needed

12.13.13

Fitness
7 rounds for time
3 wall walks
5 deadlifts @ 225/135
20 running man jump rope reps

Performance
A1. AMRAP in 90 seconds @ 98%
7 burpees
7 KB swings @ 55/35 X 2; rest 5-6 minutes
A2. row 90 seconds @ 98% for cals X 2; rest 5-6 minutes
B. accumulate 150 seconds in ring FLR

12.12.13

Fitness
A. power snatch X 2 X 6; (light weight-speed focus); rest 75 seconds
B. 4 sets all out
AMCAP in 90 seconds
15 thrusters @ 75/45
row for cals w/ time remaining
Recover as needed b/t sets to achieve max power.

Performance
A. front squat X 5 X 5; rest 90 seconds
B1. close-grip bench press X 5 X 5; rest 30 seconds
B2. tuck front lever (bar or rings) X 6-10 seconds X 5; rest 75 seconds

11.21.13

Fitness
A. clean pulls X 3 X 5; rest 75 seconds
B. 5 sets all out
5 burpees AFAP
row 150/125 meters
rest until fully recovered to sprint

Performance
A. In 10 minutes, work up to a heavy 1 rep back squat @ 30X0
B1. 3-5 1 arm push-ups  X 4; rest 30 seconds
B2.6-10 pistols X 4; rest 75 seconds
C. 20-30 archer ring rows; rest as needed

11.14.13

Fitness
A. back squat X 3 X 3; rest 2:00
B1. 1-6 strict pull-ups X 4; rest 30 seconds
B2. hollow plank X 35 seconds X 4; rest 90
 seconds
*over 6 strict pull-ups=add weight

Performance
A. clean and jerk X 2 X 8 @ 62% EMOM
B. 5 sets @ 98%
5 burpee pull-ups
7 power cleans @ 105/65
run 100 meters
rest 4-5 minutes