11.17.11

A. push-press X 3-3-3-3
B. 35 unbroken double unders X 5 for time

11.16.11

5 rounds for times

15 wall ball shots @ 20/14
run 100 meters
10 overhead squats @ 95/65
rest 3 minutes b/t rounds

11.15.11

A. work to a heavy 2 rep squat clean in 15 minutes

B. muscle-up X 5-5-5-5-5; rest 120 seconds

11.14.11

amrap in 30 seconds of sumo deadlift high-pull @ 75/55 X 4; rest 90 seconds

+

amrap in 30 seconds of hands-to-floor sit-ups in butterfly position X 4; rest 90 seconds

+

amrap in 30 seconds of burpees X 4; rest 90 seconds

11.11.11

continuous movement for 20 minutes @ 70%

20 squats
20 ring rows
run 200 meters
2 laps bear crawl
100 meter farmer's carry
10 sprawls

11.10.11

testing

amrap in 20 minutes

run 400 meters

1 power clean @ 185/125

amrap of handstand push-ups--1 attempt each round

Score is total number of handstand push-ups performed.

11.09.11

A. front squat X 5-5-5-5
B. high box jumps X 15-15-15-15; rest 60 seconds--focus on rhythm and height, not speed

Reindeer Run!

TPG will be running our annual 5K for time on Friday, December 2. Here is a link to the Reindeer Run:

http://www.reindeer-run.com/whenwhere.htm

This is a fun event that is held each year in conjunction with the Downtown Festival of Lights. We will leave TPG around 5:30 pm to head downtown. If you need to meet us downtown, let Charles know and we'll set up a meeting point.

Morning classes on this day will be held as usual. There will be an open gym from 4 pm to 5:30 pm on Friday December 2 (the day of the race). All classes after that are cancelled.

11.08.11

3 rounds for times

ground-to-overhead X 10 (heavy)

run 200 meters

chest-to-bar pull-ups X 15

russian swings @ 70/55 X 20

rest 2:30 between rounds

11.07.11

A. clean grip deadlift X 5-5-5-5
B1. hand release push-ups X 25-25-25-25; rest 0 seconds--focus on speed
B2. hollow rocks X 20-20-20-20; rest 60 seconds

11.04.11

6 rounds for times

~200 meter run w/hill
burpee broad jumps for 20 meters
rest 2:30 between each round

11.03.11

A. hang squat snatch X 2-2-2-2

B. 400 meter acceleration ladders @ 60%-70%-80%-90% per 100 M X 3; rest 90 seconds

11.02.11

A1. power cleans X 10 (touch and go-heavy) X 5; rest 30 seconds
A2. 20 wall ball shots @ 20/14 (unbroken) X 5; rest 120 seconds
B. overhead medicine ball throw for distance @ 20/15 X 5; rest as needed--record longest single throw in feet

11.01.11

A. 1 arm barbell press X 3-3-3 (each side)
B. L-pull-ups X 10-10-10-10; rest 60 seconds

10.31.11

for time

run 200 meters
20 barbell thrusters @ 115/80
50 double unders
run 400 meters
20 barbell thrusters @ 115/80
50 double unders
run 200 meters

10.28.11

A. hang squat clean X 2-2-2-2
B. amrap of muscle-ups X 5; rest 2 minutes

10.27.11

3 rounds for times

10 push-jerks (heavy and unbroken)

20 kb sumo deadlift high-pulls @ 70/55

run 800 meters

rest 2:30

10.26.11

A. back squat @ 3030 X 4-4-4-4; rest as needed
B. accumulate 60 seconds in the L-sit position on the rings

10.25.11

5 rounds for times

power snatch @ 115/85 X 10

strict pull-ups x 10

kettlebell swings X 10 (heavy and unbroken)

rest 2 minutes after each round

10.24.11

A. run 200 meters @ 90-100% X 5; rest 90 seconds
B. EROM push-ups X 25-25-25-25; rest 60 seconds

10.21.11

for time

50 pull-ups

run 1000 meters

50 hang power cleans @ 95/55

50 weighted sit-ups @ 25/10

10.20.11

6 rounds for times

15 jump squats @ 45/35

20 burpees

rest 90 seconds after each round

10.19.11

A. deadlift X 3-3-3
B. toes-to-bar (strict) X 10-10-10;rest 60 seconds
C. 4-D plank @ 45 seconds each position

10.18.11

4 rounds for repetitions or times

AMRAP of handstand push-ups in 60 seconds
rest 30 seconds
20 wall ball shots for time @20/14
rest 30 seconds
run 400 meters for time
rest 90 seconds

10.14.11

A. power snatch X 2-2-2-2-2 @ 85%; rest as needed
B. ring rows X 15-15-15; rest 60 seconds

10.13.11

5 rounds for time

run 400 meters

front squats X 10 @ 155/105 (from floor)

special exercise X 10

*special exercise = 1 chest-to-bar pull-up + 1 rep knees-to-elbows

10.12.11

A. push-jerk X 2-2-2-2; rest as needed (14 minutes max)
B. weighted sit-ups @ 25lbs X 25-25-25; rest 60 seconds

10.11.11

A. 5 rounds for times

10 box jumps @ 31/25

run 200 meters

rest 120 seconds between each round

B. AMRAP of unbroken double unders X 5 attempts; rest as needed-10 minutes max

10.10.11

A. power clean X 3-3-3-3; rest as needed (15 minutes max)
B1. ring push-ups @ 2020 X 10-15 X 5; rest 0 seconds
B2. hollow rocks X 20 X 5; rest 60 seconds

10.07.11

for times

run 100 meters

10 reps ground-to-overhead (GTOH) @ 95/55

run 100 meters

rest 120 seconds

run 200 meters

20 reps GTOH @ 95/55

run 200 meters

rest 120 seconds

run 400 meters

30 reps GTOH @ 95/55

run 400 meters

10.06.11

A. front squat X 3-3-3-3; rest as needed w/ 15 minute cap

B1. AMRAP of burpees in 30 seconds X 4; rest 60 seconds

B2. AMRAP of jumping lunges in 30 seconds X 4; rest 60 seconds

10.05.11

A. 21-15-9 repetitions for time

145lb/100lb hang power cleans
handstand push-ups

rest 2 minutes after part 'a'

B. 30 ring rows for completion

10.04.11

A. In 14 minutes, work to a heavy 3 repetition single leg deadlift (each side).

B. AMSAP of ring L-sits X 5; rest 60 seconds

10.03.11

for interval times

run 100 meters
rest 30 seconds
run 200 meters
rest 60 seconds
run 400 meters
rest 90 seconds
run 800 meters
rest 120 seconds

+

AMRAP of alternating pistols in 5 minutes

09.30.11

3 rounds for time

run 800 meters
1 power clean/5 jerks X 3 @ 135/95
15 ring dips

09.29.11

A. squat snatch X 2 X 5 @ 80% of 1RM; rest as needed

B1. 15 tough russian kb swings (unbroken) X 4; rest 30 seconds

B2. 5 overhead medicine ball throws for maximum distance @ 20/15 X 4; rest 30 seconds

09.28.11

A. 3 rounds for time
25 wall ball shots @ 20/14 (unbroken)
25 toes-to-bar

rest 3 minutes after part 'a'

15 turkish get-ups each side (un-timed with a challenging weight)

09.27.11

A. In 14 minutes, work to a heavy 2 repetition overhead press.

B1. AMRAP of hand release push-ups in 30 seconds X 3; rest 0 seconds

B2. AMSAP in hollow plank position in 30 seconds X 3; rest 60 seconds

09.26.11

3 rounds for times

275lb/185lb deadlift X 10 (touch and go)
sprint 200 meters
rest 120 seconds between rounds

+

3 rounds

sprint 200 meters
AMRAP of strict pull-ups
rest 90 seconds between rounds

09.23.11

A. squat clean X 5-3-1-1-1; rest to change weight
B. 50 wall ball shots for time @ 20/14

09.22.11

AMRAP in 20 minutes

run 400 meters

15 box jumps @ 25/20

15 kb swings @ 55/35

09.21.11

A. In 14 minutes, work to a heavy 3 rep overhead squat.
B. AMRAP of overhead squats @ 70% of part 'a' weight X 3; rest 60 seconds between attempts

09.20.11

10 rounds for total time

10 burpees

10 pull-ups (unbroken)

rest 30 seconds

+

rest 3 minutes after the final pull-up

AMRAP of double unders in 2 minutes

09.16.11

A. Work to 80% of your 1 rep deadlift, then perform 1 X 12 @ 80% with 10 seconds rest between each set of one.
B. run 1000 meters for time

09.15.11

10 rounds for time

1 muscle-up

3 handstand push-ups

5 power cleans @ 155/105

09.14.11

A. In 10 minutes, work to a heavy 2 rep hang squat snatch.
B. hang squat snatch X 1 X 10 @ part 'a' weight; 10 seconds rest between sets of 1
C. AMRAP in 6 minutes
25 double unders
25 hands-to-floor sit-ups

09.13.11

for time

10 pull-ups

20 push-ups

30 squats

run 200 meters

20 pull-ups

30 push-ups

40 squats

run 400 meters

10 pull-ups

20 push-ups

30 squats

run 200 meters

20 pull-ups

30 push-ups

40 squats

run 400 meters

10 pull-ups

20 push-ups

30 squats

run 200 meters

09.12.11

A1. push press X 5 X 4; rest 0 seconds
A2. AMRAP in 60 seconds of 25in/20in box jumps X 4; rest 75 seconds
B. 4-D plank X 35 seconds each X 1

09.09.11

for time

100 lunges with a 45lb/25lb plate overhead
50 toes-to-bar

During the workout, run 100 meters every three minutes. Resume the workout when you return. The faster you finish, the less you run. The less you run, the faster you finish.

Open Gym, Morning Sessions and FGB

TPG will offer an Open Gym session this Saturday, September 10 from 10am to 12 pm. Don't forget that we also offer new morning sessions on Monday, Wednesday and Friday at 6am and 7am. These are in addition to the Tuesday and Thursday morning sessions which remain at 7am and 8am.

Finally, TPG will participate in the Fight Gone Bad fundraiser next Saturday, September 17. Weather permitting, we will set up at Perkins Road Community Park at 10am to perform the workout. If there is some sort of monsoon hitting south Louisiana at this time, we'll do it at TPG. Please make sure that you've registered at the FGB site under The Proving Ground CrossFit's team.

Here is the link to join: https://fgb6.rapidgiving.com/tms/jointeam.aspx?tk=DQXVL1T

Here is a link describing the organizations which benefit from FGB: http://sportsgrants.org/fgb6/index.html

09.08.11

A. In 14 minutes, work to a heavy 2 repetition hang power clean.

B. 100 hollow rocks

09.07.11

for total work time

run 800 meters
30 burpees with a lateral jump over a medicine ball
run 200 meters
30 swings @ 70/55
rest 60 seconds
30 swings @ 70/55
run 200 meters
30 burpees with a forward jump over a medicine ball
run 800 meters

09.06.11

A. back squat X 1 X 15 @ ~80% of 1RM; rest 10 seconds between each of the 15 sets of 1

B. 50 ring rows for completion

09.02.11

A. blindfolded deadlift X 5-10-5-10; rest to change weight

B. AMRAP in 7 minutes

10 kb snatches (each side)

40 double unders

09.01.11

for time

run 1000 meters

15 front squats @ 95/65

5 muscle-ups

run 800 meters

25 front squats @ 95/65

8 muscle-ups

run 400 meters

35 front squats @ 95/65

11 muscle-ups

08.31.11

A. Work to a heavy 2 repetition power snatch in 12 minutes.

B. Tabata Mash-up!

8 rounds for total repetitions

AMRAP in 20 seconds of power snatch @ ~ 50 of part 'a' weight

rest 10 seconds

AMRAP in 20 seconds of HTF sit-ups

rest 10 seconds

08.30.11

for time

10 pistols (alternating)

10 L-pull-ups

10 pistols

10 strict pull-ups

10 pistols

10 L-pull-ups

10 pistols

10 strict pull-ups

10 pistols

10 L-pull-ups

08.29.11

A. Work to a heavy triple in the 1 arm barbell overhead press in 14 minutes.
B. Accumulate 75 seconds in an L-sit beginning each set at the top of the minute. When you lose the L-sit position for any reason, rest until the top of the next minute before resuming the hold.

08.26.11

for total reps

AMRAP in 5 minutes
run 400 meters (once)
ground-to-overhead (GTOH) @ 85lbs/65lbs

rest 3 minutes

AMRAP in 5 minutes
run 200 meters (once)
wall walks

rest 2 minutes

AMRAP in 5 minutes
run 400 meters (once)
barbell lunges (barbell on back) @ 85lbs/65lbs

08.25.11

A. In 17 minutes, work to a heavy single squat clean and jerk.

B. 4-D plank holds-30 seconds each X 2; rest 30 seconds

08.24.11

for time

50 step-ups to a 20 inch box w/a 55lb/35lb KB in the rack

25 double unders

50 ring push-ups

25 sit-ups w/a 25lb plate

25 step-ups to a 20 inch box w/a 55lb/35lb KB in the rack

50 double unders

25 ring push-ups

50 sit-ups w/a 25lb plate

08.23.11

A. In 15 minutes, work to a heavy 3 repetition overhead squat.

B. AMRAP of overhead squat in 1 set @ 70% of part 'a' weight.

08.22.11

day 1 of a new cycle

for time
run 400 meters
special exercise X 50
run 400 meters

The special exercise is a pull-up immediately followed by a repetition of knees-to-elbows. Perform 5 repetitions of 2-for-1 burpees each time you leave the bar. Resume the special exercise after you complete your burpees.

08.18.11

A. muscle-ups X 3 X 8 on the minute

B. for total time (including rest)

run 200 meters

rest 60 seconds

run 400 meters

rest 60 seconds

run 800 meters

rest 60 seconds

run 1000 meters

08.17.11

21-15-9 repetitions of-

135lb/95lb barbell thrusters
31inch/24inch box jumps

08.16.11

A. In 15 minutes, work to a heavy 3 repetition deadlift.

B1. AMRAP in 30 seconds of sumo deadlift high-pulls @ 95lbs/65lbs X 5; rest 0 seconds

B2. 30 seconds in the ring superman position X 5; rest 60 seconds

08.15.11

3 rounds for time

15 strict pull-ups
20 burpees with a jump over a 45lb plate
30 alternating lunges with a 45lb/25lb plate overhead
run 400 meters

08.12.11

for total work time

5 rounds

5 EROM handstand push-ups (hands on 45# plates)

5 front squats @ 155lbs/105lbs (from the floor)

rest 2 minutes

1 round

50 double unders

run 1000 meters

50 double unders

08.11.11

A. In 14 minutes, work to a heavy 3 rep hang squat snatch.

B. 5 rounds for completion (15 minute cap)

10 toes-to-bar (strict)

15 sit-ups w/a 25lb plate

30 seconds in hollow plank

30 seconds in front plank

08.10.11

A. Using the following rep scheme, work to a heavy (but NOT 1RM) single rep power clean: 5-3-3-2-1-1 --10 minutes max

B. for time
10 pull-ups
1 power clean @ 185lbs/115lbs
9 pull-ups
1 power clean @ 185lbs/115lbs
8 pull-ups
1 power clean @ 185lbs/115lbs
yada yada until you get to 1 and 1

08.09.11

5 rounds for total L-sit time

In 3:00-

run 400 meters

With the time remaining after the run, accumulate as many seconds as possible in an L-sit.

rest 90 seconds

08.08.11

A. In 14 minutes, work to a heavy 3 rep back squat.
B. AMRAP of 25in/20in box jumps in 60 seconds X 4; rest 60 seconds

08.05.11

@ Highland Rd. Park

A. Technical run practice
B. buddy carries
C. 5 rounds for time
walking lunge for ~ 25 meters
run up the hill ~ 80 meters
10 fat bar pull-ups
10 kettlebell swings @ 70lbs/55lbs
run ~ 350 meters back to lunge station

08.04.11

A. In 12 minutes, work to a heavy 3 rep barbell overhead press.

B. 10 minutes for completion

3 turkish get-ups-right

5 breaths

3 turkish get-ups-left

5 breaths

repeat

08.03.11

A1. muscle-ups X 2-5 X 5; rest 0 seconds
A2. 10 alternating pistols X 5; rest 75 seconds
B. run 1000 meters for time

08.02.11

AMRAP in 16:00

barbell complex X 5 @ 135lbs/95lbs

run 200 meters

Each barbell complex consists of a clean, thruster, split jerk (r) and split jerk (l).

08.01.11

A. In 15 minutes, work to a heavy 3 rep suitcase deadlift (each side).

B. 50 2-for-1 burpees for time

07.29.11

A. "Grace"
30 reps of 135lb/95lb clean and jerk for time

B. For 10 minutes, alternate between 10 seconds of L-sit and 30 seconds of hollow plank. No need to count rounds.

07.28.11

A. In 15 minutes, work to a heavy 3 rep front squat.
B. front squat @ 70% of part 'a' X 2 X 7 on the minute

07.27.11

A1. AMRAP of strict pull-ups X 5; rest 0 seconds
A2. AMRAP of handstand push-ups X 5; rest 90 seconds
B. 3-D plank 30 seconds each side X 2; rest 30 seconds

07.26.11

A. In 15 minutes, work to a heavy 2 rep snatch.

B. AMRAP in 5 minutes of snatch @ 115lbs/85lbs

07.25.11

AMRAP in 20 minutes

run 400 meters
15 knees-to-elbows
15 weighted sit-ups @ 25lbs

07.22.11

A. In 14 minutes, work to a heavy 1 rep push-press.
B. 12 minutes of "goat" practice.

07.21.11

18-15-12-9 repetitions for time

55lb/35lb kettlebell snatch (each side)

single leg double unders (each side)

1 arm push-ups w/hand release (each side)

Run 200 meters after you complete the push-ups in each round.

07.20.11

A. In 15 minutes, work to a heavy 1 rep power clean.
B. Accumulate 60 seconds in the ring superman position.

Meat and Greet

Come join your fellow meat eating mixed modal exercise monsters at Mugshots in Towne Center this Saturday, July 23 at 7:30 PM. Please email me at tpgbr1@yahoo.com or write your name on the board at the gym by Friday if you plan to go. Spouses, significant others and service animals are encouraged to go too!

07.19.11

for time

20 pull-ups
30 circular burpees
60 squats
run 400 meters
60 squats
30 circular burpees
20 pull-ups
run 400 meters
20 pull-ups
30 circular burpees
60 squats

07.15.11

A. In 12 minutes, work to a heavy 3 rep thruster.
B. 5 minute ladder
1 barbell thruster @ 95lbs/65lbs
2 hand release push-ups
3 thrusters
4 hand release push-ups
5 thrusters
etc.
C. accumulate 120 seconds in hollow plank position

07.14.11

3 rounds for time

20 L-pull-ups
run 600 meters
15 reps of deadlift @ 275lbs/185lbs

07.13.11

A. ~ 10 minutes of inverted practice
B. AMRAP in 15 minutes
burpee pull-ups X 5
handstand push-ups X 5

07.12.11

A. In 17 minutes, work to a heavy single back squat rep.
B. back squat @ 70% of part 'a' weight X 20
C. 4-D plank rotation 40 seconds each side X 2; rest 40 seconds

07.11.11

for time

50 alternating pistols
run 1000 meters
50 swings @ 70lbs/55lbs
50 toes-to-bar
50 walking lunge steps w/45lbs/25lbs overhead (plate)

07.08.11

Fight Gone Bad
3 rounds w/60 seconds at each station

wall ball w/a 20lb medicine ball
75lb/55lb sumo deadlift high-pull
20 inch box jump
75lb/55lb push-press
row for calories

Rest 60 seconds between each round.

07.07.11

A. hang squat snatch X 2 X 10 on the minute @ ~ 50% of your 1RM snatch
B. AMRAP in 12 minutes
95lb/55lb hang squat snatch X 10
run 200 meters

07.06.11

A. In 12 minutes, work to your 1RM for the day in the overhead press.
B. AMRAP in 7 minutes
5 reps of overhead press @ 105lbs/70lbs
7 strict pull-ups

07.05.11

for time

21 front squats @ 135lbs/95lbs
9 bar facing burpees
400 meter run
15 front squats @ 135lbs/95lbs
15 bar facing burpees
400 meter run
9 front squats @ 135lbs/95lbs
21 bar facing burpees
400 meter run

07.01.11

Interrupted Cindy

AMRAP in 20 minutes
5 pull-ups
10 push-ups
15 squats

Run 400 meters @ the 4:00, 8:00, 12:00 and 16:00 minute marks. Resume Cindy when you return from the run. Your score is your total number of rounds of Cindy.

06.30.11

A. 1-5 handstand push-ups on the minute for 15 minutes; rest ~ 2 minutes
B. run 1000 meters for time

06.29.11

2011 CrossFit Regional Workout #3

21-15-9 repetitions for time
315lb/205lb deadlift
30in/24in box jump

06.28.11

A. In 15 minutes, work to a heavy 2 rep hang power clean.
B. Accumulate 60 seconds in an L-sit
C. 60 v-ups