04.14.11

With a continuously running clock, perform-

1 pull-up the first minute
2 release push-ups the second minute
3 pull-ups the third minute
4 release push-ups the fourth minute
etc. Continue until you cannot perform the prescribed work in the allotted time.

Rest exactly 2 minutes after the clock beats you, then...

run 800 meters for time

Rutger Hauer is back! Thank you, Andy.

04.13.11

A. 1 arm barbell overhead press X 3 X 5 each side; rest to change weight or 60 seconds
B1. AMRAP of right side kettlebell snatches in 60 seconds X 4; rest 30 seconds
B2. AMRAP of left side kettlebell snatches in 60 seconds X 4; rest 30 seconds

04.12.11

AMRAP in 16 minutes

run 200 meters
10 seconds in the ring L-sit
30 double unders

04.11.11

deadlift X 10-8-4-2-2; rest to change weight

04.08.11

AMRAP in 20 minutes

run 400 meters
walk on hands 1 length (~20 feet)
30 hands-to-floor sit-ups

04.07.11

A1. pistols X 5 each side X 5; rest 0 seconds
A2. strict toes-to-bar/strict pull-up combo X 10 X 5; rest 75 seconds
B. 40 seconds in ring superman

04.06.11

5 rounds for total reps

AMRAP of 55lb/35lb kettlebell swings in 60 seconds
AMRAP of burpees in 60 seconds
rest 60 seconds

04.05.11

A. power snatch X 5-3-3-3-2-2-1; rest to change weight
B. 140 seconds in hollow plank

04.04.11

4 rounds for time

run 400 meters
95lb/65lb front squats (from the floor-not rack) X 20
pull-ups X 20

04.01.11

unload

03.31.11

A. spilt jerk X 2-2-2-2-2-2; rest ~ 60 seconds
B1. L-sit for 15 seconds X 4; rest 0 seconds
B2. AMRAP HSPUs X 4; rest 0 seconds
B3. AMRAP double unders in 60 seconds X 4; rest 60 seconds

03.30.11

3 rounds for time

155lb/95lb power cleans X 15
ring push-ups X 25
squats X 50

03.29.11

A. back squat X 10-8-5-3-3; rest to change weight
B. back squat X 2-2-2-2-2 with ~ 60% of the final 3 rep weight on the minute

03.28.11

AMRAP in 20 minutes

10 knees-to-elbows
20 burpees
run 425 meters

03.25.11

A1. wall walks X 10 X 5; rest 0 seconds
A2. 24in/20in box jumps X 15 (unbroken); rest 60 seconds
B. ring superman hold-30 seconds
C. hollow plank-120 seconds

03.24.11

for time

100 walking lunge steps

825 meter run

60 games style push-ups

40 kettlebell swings @ 55lbs/35lbs

20 barbell thrusters @ 105lbs/75lbs

03.23.11

A. snatch grip deadlift X 10-8-4-2-2; rest to change weight
B. snatch grip high pull with ~ 50% of your 8 rep weight X 2 X 5 on the minute

03.22.11

for time

run 425 meters

10 muscle-ups

run 425 meters

15 L-pull-ups

run 425 meters

20 chest-to-bar pull-ups

run 425 meters

25 pull-ups

03.21.11

A. overhead press X 8-5-3-3; rest to change the weight
B. 20 wallball shots (unbroken) X 4; rest 60 seconds

03.18.11

the first open workout

AMRAP in 10 minutes

30 double unders
15 reps ground-to-overhead (75lbs/55lbs)

03.17.11

A. front squat X 10-8-4; rest to change the weight

B. front squat X 2 X 7 on the minute with ~ 60% of the 4 rep weight

03.16.11

for time

50 burpee pull-ups
830 meter run
50 kettlebell swings (70lbs/55lbs)

03.15.11

A1. toes-to-bar (strict) X 10 X 5; rest 0 seconds

A2. 1 length hand walk X 5; rest 0 seconds

A3. hollow plank 30 seconds X 5; rest 60 seconds

03.14.11

3 rounds for time

17 barbell thrusters @ 95lbs/65lbs
60 double unders
450 meter run

03.11.11

squat clean 3-2-1-1-1-1

03.10.11

for time

50 box jumps onto a 24in/20in box
run 800 meters
75 games style push-ups
run 800 meters
50 strict pull-ups
run 800 meters

The CrossFit Open

TPG will host a team for the CrossFit Open competition. The Open consists of a series of six workouts performed over a six week period. The top competitors and teams from the Open will advance to the regional competition which will be held in Texas in May.

Provided we have the necessary equipment, TPG will host each workout so our members may participate and have their scores validated. In order to do this, we need three types of people:

1) competing athletes
2) volunteers to judge (you must have at least 6 months experience @ TPG or a level 1 cert)
3) Fans!

Most workouts will occur on Friday evenings after the final training session. We will have a few on Saturday as well. I will give a detailed schedule in the coming days.

If you are interested in helping with judging or if you plan on competing, please join me for an informational meeting after the final workout this Friday, March 11 at 7:00 PM. Due to my general disdain of informational meetings and my general enjoyment of Friday evenings, it will be brief. Email me @ tpgbr1@yahoo.com if you're interested but can't make the meeting.

For more information about the Open, go here: https://games.crossfit.com/

Now, we just need to create a Haka.

03.09.11

A. deadlift X 10-8-4-2; rest to change weight
B. ring superman hold 15 seconds X 4; rest 30 seconds

03.08.11

for time

75 squats

20 knees-to-elbows

10 handstand push-ups

50 squats

20 knees-to-elbows

15 handstand push-ups

35 squats

20 knees-to-elbows

20 handstand push-ups

03.07.11

unload

repeat the following circuit for 15 minutes at a steady pace

10 pvc pass throughs

2 laps of bear crawl

10 ring rows

10 walking lunge steps

10 russian swings

10 wall ball shots

run 200 meters @ ~ 50%

then...

hollow plank for 60 seconds

Mardi Gras

TPG will be closed for the morning sessions only on Tuesday, March 8. We will be open as usual during the afternoon and evening.

03.04.11

5 rounds for time

95lb/65lb power snatch X 10
burpees X 20
pull-ups X 15

03.03.11

handstand/hand walk skill practice

+

A. push-jerk X 3-2-2-2; rest to change weight

B. push-jerk @ 60% of the final 2 rep weight from above X 2-2-2-2-2 on the minute

03.02.11

A1. L pull-ups X 10 X 5; rest 0 seconds
A2. 24in/20in box jumps X 15 X 5; rest 0 seconds
A3. L sit for 20 seconds X 5;rest 60 seconds

03.01.11

2 rounds for time

30 ring push-ups
30 sumo deadlift high-pulls @ 95lbs/75lbs
run 800 meters
30 swings @ 55lbs/35lbs

02.28.11

front squat X 10-8-4-2; rest to change the weight
+
front squat X 2-2-2 with 90% of the above 2 rep weight (on the minute)

02.25.11

AMRAP in 22 minutes

run 400 meters
11 handstand push-ups
21 pull-ups

02.24.11

A. squat clean @ approximately 50% of 1RM X 3 X 8 on the minute; rest 60 seconds
B. 30 reps of power clean with the above weight AFAP (As Fast as Possible); rest 0 seconds
C. 50 v-ups AFAP; rest 60 seconds
D. 3-D plank (hollow, right, left) 30 seconds each X 2; rest 30 seconds

02.23.11

4 rounds for time

20 burpees with a lateral jump over a medicine ball
run 400 meters

02.22.11

A. push-press X 10-8-3-3-3; rest to change weight
B. turkish get-up X 3-3-3 (each side); rest 60 seconds

02.21.11

5 rounds for time

20 wall ball shots with a 20lb/15lb medicine ball
30 double unders

02.18.11

A. 3 position snatch cluster (power, hang squat, squat) X 10; 60 seconds rest
B. 50 hindu push-ups (un-timed)

02.17.11

Highest Round Possible in 20 minutes

Perform-
1 burpee
1 pull-up
1 kettlebell swing (55lb/35lb)

then...
2 reps of each movement, and so on, continuing for the duration of the 20 minute time period. Your score is your highest round completed. Fractions of rounds count.

02.16.11

A1. run 200 meters @ 80%-100% X 5; rest 0 seconds
A2. knees-to-elbows (strict) X 10 X 5;rest 0 seconds
A3. hollow plank for 35 seconds X 5; rest 60 seconds

02.15.11

"Grace"
135lb/95lb clean and jerk X 30

rest 2 minutes

run 800 meters

Your score is the sum of your "Grace" time and your 800 meter time.

02.14.11

A. front squat @ approximately 50% of 1 RM 2 X 12 @ 31X0 on the minute; rest 2 minutes
B. 100 sit-ups for time

02.11.11

Run 400 meters on the 0:00, 3:00, 6:00, 9:00 and 12:00 marks. Rest with the remaining time. At the 15:00 mark, begin performing double unders. Perform as many double unders as possible from 15:00 to 18:00. Your scores are your total run time and your total double under reps.

02.10.11

A1. turkish get-ups X 5 each side (heavy) X 5; rest 0 seconds
A2. 20 seconds in an L-sit X 5; rest 0 seconds
A3. 20 seconds in front plank X 5; rest 60 seconds

02.09.11

5 rounds for time

5 muscle-ups
10 power cleans @ 135lb/95lb
20 jumping lunges

02.08.11

deadlift X 10-8-4-1-1-1-1; rest to change weight

02.07.11

5 rounds for time

21 goblet squats @ 55lbs/35lbs
21 ring push-ups

02.04.11

A1. AMRAP L-pull-ups in 60 seconds X 5; rest 0 seconds
A2. AMRAP wall walks in 60 seconds x 5; rest 60 seconds
B. hollow plank for 30 seconds X 5; rest 30 seconds

02.03.11

A. power clean 2 X 10 on the minute @ approximately 50% 1RM
B. 24inch/20inch box jumps X 50 for time

02.02.11

"Helen"

3 rounds for time

run 400 meters
21 kettlebell swings @ 55lb/35lb
12 pull-ups

02.01.11

for time

21-15-9 repetitions of-

95lb/65lb overhead squats
knees-to-elbows

+

21-15-9 reps of-

burpees
hands-to-floor sit-ups

01.31.11

back squat X 10-8-4-1-1-1-1; rest to change weight

01.28.11

AMRAP in 20 minutes

70lb/55lb kb swings x 10
20lb/15lb wall ball shots x 15
400 meter run

01.27.11

A. snatch 2 X 10; rest to change weight
B. ring superman holds 20 seconds on/40 seconds off X 4

01.26.11

AMRAP in 15 minutes

10 burpees
10 pull-ups

01.25.11

A1. toes-to-bar X 10 (strict) X 5; rest 0 seconds
A2. pistols X 5 each side X 5; rest 0 seconds
A3. hollow plank for 30 seconds X 5; rest 60 seconds
B. muscle up practice

01.24.11

3 rounds for time

50 squats
50 double unders
15 handstand push-ups

01.21.11

A. squat clean X 5-3-1-1-1-1-1; rest long enough to change the weight
B. AMRAP in 3 minutes of squat cleans with 50% of your highest 1 rep weight on part 'a'

01.20.11

6 rounds for time

65lb/45lb barbell thrusters X 15
pull-ups X 15
run 200 meters

01.19.11

A. overhead press X 8-4-2-1-1-1
B. run 400 meters X 3; rest 90 seconds
C. accumulate 60 seconds in an L-sit

01.18.11

3 rounds for times

225lb/185lb deadlifts X 15
24inch/20inch box jumps X 25
70lb/55lb kettlebell swings X 10
hands-to-floor sit-ups X 25
rest 60 seconds between rounds

01.17.11

unload workout (un-timed)

20 wall ball shots
run 200 meters
circle bear crawl
20 reps kettlebell deadlift w/70lb/55lb
run 200 meters
crab crawl circle
farmers carry 100 meters
20 ring rows
1 lap of climbing around pull-up rig
20 medicine ball slings with a partner

01.14.11

10-9-8-7-6-5-4-3-2-1 repetitions of-

55lb/35lb kettlebell snatch (each side)
1 arm push-up (each side)

01.13.11

A. front squat X 2 X 10 on the minute; rest 120 seconds
B. bottom-to-bottom Tabata squats
C. hollow plank X 60 seconds

01.12.11

AMRAP in 20 minutes

run 400 meters
30 jumping lunges
200 meter plate carry with a 45lb/25lb plate

01.11.11

A1. AMRAP supinated strict pull-ups X 5 sets; rest 60 seconds
A2. AMRAP EROM HSPUs X 5 sets; rest 60 seconds

01.10.11

2 rounds for time

100 double unders
50 burpees
25 knees-to-elbows

01.07.11

A.deadlift X 15-8-4-1-1-1-1-1; Rest as long as it takes to change the weight or 10 seconds if the weight remains the same.

B.20 ring rows

01.06.11

for time
21-15-9 repetitions of-

95lb/65lb overhead squats
pull-ups
*run 400 meters after each set of pull-ups

Mr. Godbee and I along with others will be enjoying the game at The Londoner on Sherwood. Please join us! Call or text me at 225.288.7208 if you need directions.

01.05.11

With a continuously running clock-

perform 1 burpee the first minute
perform 2 95lb/65lb sumo deadlift high-pulls the second minute
perform 3 burpees the third minute
perform 4 sumo deadlift high-pulls the fourth minute
etc.

Continue alternating until the clock gets you.

01.04.11

A.push-jerk X 2 X 7 on the minute
B1.sprint 200 meters X 4; rest 5 breaths
B2.ankles-to-bar (strict) X 10 X 4; rest 60 seconds

01.03.11

21-18-15-12-9-6-3 repetitions for time

70lb/55lb kettlebell swing
ring push-ups

12.30.10

A. back squat X 2 X 10 on the minute
B. ring rows @ 3131 X 12 X 3; rest 60 seconds

12.29.10

AMRAP in 15 minutes

5 handstand push-ups
15 hands-to-floor sit-ups
25 double unders

rest 120 seconds

for time

run 200 meters
50 jumping lunges

12.28.10

3 rounds for time

25 pull-ups
400 meter run
40 squats
25 burpees

12.27.10

A. power clean X 12-8-4-1-1-1-1-1; Rest long enough to change the weight or 10 seconds if the load remains the same.
B. 4 directional planks 30 seconds each X 2; rest 30 seconds

All power clean reps are touch and go.

12.23.10

5 rounds for time

135lb/95lb front squats X 10
run 400 meters
24 inch/20 inch box jumps X 20

12.22.10

A. push-jerk 3-3-3-3-3; rest 120 seconds
B. turkish get-up 5-5-5 (each side); rest 120 seconds

12.21.10

for time

225lb/135lb deadlift X 21
run 400 meters
275lb/185lb deadlift X 15
run 400 meters
315lb/225lb deadlift X 9
run 400 meters

12.20.10

A1.supinated strict pull-ups X 10 X 5; rest 0 seconds
A2.strict ring dips X 10 X 5; rest 0 seconds
A3.200 meter run X 5; rest 90 seconds

Holiday Schedule

TPG will be closed on Friday, December 24 and Friday, December 31.

12.17.10

for time

50 walking lunge steps with a 20lb/15lb medicine ball
50 sit-ups
20 pull-ups
40 walking lunge steps with a 20lb/15lb medicine ball
40 sit-ups
20 pull-ups
30 walking lunge steps with a 20lb/15lb medicine ball
30 sit-ups
20 pull-ups
20 walking lunge steps with a 20lb/15lb medicine ball
20 sit-ups
20 pull-ups

12.16.10

A.snatch @ 50% 1RM X 2 X 7 on the minute
B1.heavy kettlebell swings x 15 (unbroken) X 4; rest 10 seconds
B2.AMRAP double unders in 60 seconds; rest 10 seconds
B3.ring rows @ 3030 X 10; rest 60 seconds

12.15.10

for time

135lb/95lb power clean X 50
run 800 meters

During the power cleans, perform 5 burpees at the top of the minute (including the first minute). Upon completion of the burpees, you may continue the power cleans for the balance of the minute. When you reach 50 total power cleans, take off for your 800 meter run. The clock stops when you cross the finish line for the run.

12.14.10

A.overhead press X 3-3-3-3; rest 90 seconds
B.AMRAP in 10 minutes of 15 second sets of L-Sits

12.13.10

for time

95lb/75lb thruster X 15
L-pull-ups X 15
burpees X 15
95lb/75lb thrusters X 15
strict pull-ups X 15
burpees X 15
95lb/75lb thrusters X 15
kipping pull-ups X 15
burpees X 15

12.10.10

A.deadlift @ 60% X 2 X 10 on the minute; rest 2 minutes
B.max distance standing broad jump in 10 attempts; rest as needed
C.AMRAP push-ups in 60 seconds; rest 60 seconds
D.AMRAP hands-to-floor sit-ups in 60 seconds

12.09.10

AMRAP in 10 minutes
run 200 meters
10 box jumps @ 24inches/20 inches

rest 2 minutes

AMRAP in 5 minutes
kettlebell snatches @ 55lb/35lb

rest 2 minutes

AMRAP in 2 minutes
burpees

12.08.10

A1.Extended Range of Motion (EROM) handstand push-ups 5-5-5-5-5; rest 0 seconds
A2.ring push-ups @ 3030 tempo X 10; rest 0 seconds
A3.hollow plank 30 seconds X 5; rest 90 seconds

12.07.10

for time

run 400 meters
50 pull-ups
100 squats
150 double unders
50 kettlebell swings @ 55lb/35lb
run 400 meters

12.06.10

overhead squat X 5-5-5-5-5; rest 120 seconds

12.03.10

for time

run 5K

12.02.10

A1.power snatch @ 60% X 2 X 5; rest 10 seconds
A2.run 100 meters @ 85% X 5; walk recovery

Christmas Dinner

TPG will have its annual Christmas dinner at Zea Rotisserie and Grill in Towne Center on Saturday, December 11 at 7:00 PM. Invite a guest if you wish and join us for a chalk-free, meat-filled evening.

RSVP to Charles at tpgbr1@yahoo.com by Wednesday, December 8.

12.01.10

5 rounds for time

95lb/75lb sumo deadlift high-pull X 15
95lb/75lb push press X 15

11.30.10

A.squat clean 3-3-3-3-3; rest 90 seconds
B.600 meter run @ 85% X 1