Open 12.5

AMRAP in 7 minutes

3 thrusters @ 100/65

3 chest-to-bar pull-ups

6 thrusters @ 100/65

6 chest-to-bar pull-ups

9 thrusters @ 100/65

9 chest-to-bar pull-ups

continue ascending by 3s until time expires

03.21.12

@ highest aerobic pace X 3

AMRAP in 60 seconds

front squat @ 95/65

rest 30 seconds

AMRAP in 60 seconds

double unders

rest 30 seconds

AMRAP in 60 seconds

HTF sit-ups

rest 30 seconds

03.20.12

A. In 12 minutes, work to a heavy 3 repetition squat clean.

B. touch-and-go power clean X 5 X 5 @ ~ 75% of part 'a' weight; rest 60 seconds

C. 4-D plank (hollow, right, superman, left) 60 seconds per position; rest as needed

03.19.12

A. In 8 minutes, work to a heavy 5 repetition barbell overhead press.

B. 2 rounds for times

20 pull-ups

20 burpees

20 kb swings @ 70/55

run 200 meters

rest 8 minutes b/t rounds

Open 12.4

AMRAP in 12 minutes

150 wall ball shots

90 double unders

30 muscle-ups

03.14.12

AMRAP in 10 minutes @ highest aerobic pace

run 200 meters

10 deadlifts @ 225/155

20 release push-ups

rest 5 minutes

for time @ highest aerobic pace

25 pull-ups

25 box jumps @ 24/20

25 wall ball shots @ 20/14

run 800 meters

03.13.12

A. back squat X 5-5-5

B. In 10 minutes, work to a heavy triple power snatch.

C. squat snatch @ ~ 75% of part 'b' weight X 5 X 5 (touch and go); rest 60 seconds

03.12.12

A. AMRAP in 3 minutes X 3

10 power cleans @ 115/75

20 jumping lunges

rest 8 minutes b/t AMRAP sets

B. 8-10 minutes of L-sit/hollow plank practice

03.07.12

@ highest aerobic pace

amrap in 7 minutes

run 200 meters

20 wall ball shots @ 20/14

rest 3 minutes

amrap in 7 minutes

50 double unders

25 hands-to-floor sit-ups

rest 3 minutes

amrap in 7 minutes

10 front squats @ 115/70

run 400 meters

03.06.12

A. deadlift X 3-3-3-3

B. handstand push-ups X 5-10 X 4; rest 60 seconds

03.05.12

12-9-6 repetitions for time

squat clean thruster @ 85/50

pull-ups

rest 8 minutes

12-9-6 repetitions for time

power clean @ 115/70

burpees

rest 8 minutes

run 800 meters for time

Open 12.2

CrossFit Open Workout 12.2

Proceed through the sequence below completing as many reps as possible in 10 minutes of:

30 snatch @ 75/45

30 snatch @ 135/75

30 snatch @ 165/100

max rep snatch @ 210/120

02.29.12

5 sets

run 100 meters @ 90%

10 thrusters @ 105/75

walk 100 meters slowly for recovery

+

~10 minutes pistol practice

02.28.12

@ highest aerobic pace

amrap in 5 minutes of

ground-to-overhead X 10 @ 85/55

alternating lunges X 20

rest 3 minutes

amrap in 5 minutes of

run 200 meters

pull-ups X 10

rest 3 minutes

amrap in 5 minutes of

push-jerk X 5 @ 135/95

box jump X 5 @ 30/24 (step down)

rest 3 minutes

run 1000 meters

02.27.12

A. In 10 minutes, work to a heavy 3 repetition front squat.

B. hang squat clean X 2-2-2-2

C. squat clean X 5 X 5-touch-and-go @ ~70% of part 'b' weight; rest 60 seconds

02.23.12

Open Workout 12.1

AMRAP in 7 minutes
burpees

02.22.12

5 sets @ 100%

20 second airdyne sprint

10 power snatches @ 95/65

rest 3-4 minutes

02.21.12

@ highest aerobic pace

AMRAP in 3 minutes

10 wall ball shots @ 20/14

run 100 meters

rest 3 minutes

AMRAP in 3 minutes

10 power cleans @ 95/65

10 burpees (no jump)

rest 3 minutes

AMRAP in 3 minutes

5 pull-ups

10 HTF sit-ups

15 squats

rest 3 minutes

run 800 meters

rest 3 minutes

run 800 meters

02.20.12

A. deadlift X 5-5-5

B. In 10 minutes, work to a heavy 3 repetition overhead squat.

C. ring push-ups @ 3131 X 5-10 X 5; rest 60 seconds

02.17.12

4 rounds for times

run 200 meters

10 squat cleans @ 115/80

run 200 meters

rest 6 minutes b/t rounds

02.16.12

A. snatch X 2-2-2-2

B. snatch X 5-5-5-5-5 @ 70% of part 'a'- touch and go; rest 60 seconds

C. run 1000 meters @ 85%

02.15.12

A. In 8 minutes, work to a heavy 3 repetition in the overhead press.

B. 3 sets AMRAP @ a high aerobic pace

60 seconds of kb swings @ 55/35

rest 30 seconds

60 seconds of release push-ups

rest 30 seconds

60 seconds of box jumps @ 30/24 (step down)

rest 30 seconds

60 seconds of alternating lunges

rest 30 seconds

02.14.12

4 rounds for times

15 barbell thrusters @ 75/55

15 pull-ups

15 reps ground-to-overhead @ 75/55

rest 5 minutes b/t rounds

02.13.12

A. In 10 minutes, work to a heavy single power clean.

B. power clean X 5-5-5-5-5 @ 70% of part 'a' weight; rest 60 seconds--touch and go--focus on speed

C. L-sit attempts X 5 (tough); rest 60 seconds

02.10.12

3 sets @ maximum aerobic pace

60 seconds of wall balls @ 20/14

rest 60 seconds

60 seconds of sumo deadlift high-pulls @ 75/55

rest 60 seconds

60 seconds of burpees (no jump)

rest 60 seconds

60 seconds of HTF sit-ups

rest 60 seconds

02.09.12

A. back squat X 2 X 7 EMOM @ ~ 60% of 1RM-speed focus

B. run 200 meters

rest run time

run 400 meters

rest run time

run 800 meters

02.08.12

test

AMRAP in 14 minutes

5 power cleans @ 145/95

7 box jumps @ 24/20

9 toes-to-bar

02.07.12

A. hang squat snatch X 2/squat snatch X 2 @ ~ 60% of squat snatch 1RM X 5; rest 60 seconds

B. In 10 minutes, work to a heavy 3 repetition push jerk.

C. 10 minutes of Turkish get-up practice--3-5 reps per side per set

02.06.12

3 sets

amrap of ring dips in 20 seconds

run 200 meters

rest 120 seconds between rounds

+

3 sets

10 L-pull-ups

amrap of squats in 30 seconds

run 100 meters

rest 120 seconds between rounds

+

accumulate 120 seconds in hollow plank

02.03.12

unload

15 minutes at a "flow" pace

forward roll X 2 laps

hindu push-up X 5 / plow X 5 (X2)

100 meter farmer's carry

ring rows X 10

walk on hands/inverted practice ~ 60 seconds

02.02.12

5 rounds at high end aerobic pace

10 kettlebell swings (heavy)

20 burpees

30 htf sit-ups

40 double unders

rest 120 seconds b/t each round

02.01.12

A. In 12 minutes, work to a heavy 3 rep squat clean.

B. In 10 minutes, work to a heavy 3 rep front squat.

C. Accumulate 120 seconds in the front leaning rest (FLR) on the rings.

01.31.12

4 rounds for times

run 400 meters

30 jumping lunges

17 chest-to-bar pull-ups

rest 5 minutes

*All rounds must be performed in under 4 minutes or the athlete must scale.

01.30.12

A. deadlift X 2 X 7 EMOM @ 60% of 1 RM

B. HSPU X 5-10 X 4; rest 90 seconds

C. run 800 meters X 2; rest 1/2 the work time

01.27.12

test

Interrupted Isabel

30 snatches for time @ 135/95

*The snatches are interrupted at the top of each minute with 10 release push-ups.

01.26.12

6 sets

50 m sprint @ 95%

rest 30 seconds

10 high bar jump squats @ 45/25 for max height

rest 120 seconds

01.25.12

A. overhead press X 5-5-5

B. run 400 meters X 4; rest 2 X the work time

01.24.12

HIA/MAP

5 sets

30 seconds of sumo deadlift high-pulls @ 75/55

30 seconds rest

30 seconds of box jumps @ 24/20

30 seconds rest

30 seconds of alternating lunges

30 seconds rest

01.23.12

A. hang power clean X 3-3-3-3

B. standing broad jumps X 3 jumps in a 15 second period (for max distance) X 5; rest as needed between sets

01.19.12

5 sets for times

15 kb swings (heavy and unbroken)
15 burpees (unbroken)
15 pull-ups (unbroken)
rest 4 minutes b/t rounds

01.18.12

A. back squat @ 3131 X 3-5 X 4
B. barbell alternating lunge X 8 (4 each); rest 90 seconds
C. unbroken wall ball shots X 25-20-15-10; rest as needed b/t sets

01.17.12

3 sets

power snatch X 10 (touch and go-unbroken)

run 400 meters

rest 2 minutes b/t each set

+

3 sets

front squat X 10 (from the floor-unbroken)

run 200 meters

rest 2 minutes b/t sets

+

3 sets

15 toes-to-bar

30 hands-to-floor sit-ups (butterfly position)

01.16.12

A. deadlift X 3-3-3
B. clean pull to mid-sternum @ 110% of clean 1RM X 2 X 5; rest 60 seconds
C. run 800 meters @ 75%

01.13.12

4 rounds for repetitions/effort

AMRAP of strict pull-ups in 30 seconds

rest 60 seconds

run 100 meters @ 90%

rest 60 seconds

AMRAP of push-ups in 30 seconds

rest 60 seconds

run 100 meters @ 90%

rest 2 minutes

01.12.12

A. snatch X 3-3-3-3-3

B. overhead squat X 10-10-10 @ 60% of overhead squat 1RM; rest 60 seconds

C. ring rows X 10-10-10; rest 60 seconds

01.11.12

for time

run 400 meters
+
15-12-9 repetitions of
thrusters @ 135/95
bar facing burpees
+
run 400 meters

01.10.12

A. push-press X 3-3-3-3

B1. ring push-ups alternating b/t AMRAP-1 @ 3131 tempo and 10-15 fast X 4; rest 0 seconds

B2. 3-D plank (hollow, right, left) 30 seconds X 4; rest 90 seconds

Sets 1 and 3 of B1 are tempo ring push-ups. Sets 2 and 4 are fast.

01.09.12

anaerobic lactate

5 rounds for times/loads/effort

run 200 meters
10 squat cleans (touch and go-no stopping)
15 pull-ups (unbroken)
rest 4 minutes

01.06.12

A. power clean X 2-2-2-2

B. AMRAP in 12 minutes @ 85%

10 reps of virtual shoveling @ 45/25 (right side)

15 hindu push-ups

10 reps of virtual shoveling @ 45/25 (left side)

15 ring rows

01.05.12

A. 10 minutes of forward roll and forward break fall practice.

B. 5 rounds for times

10 handstand push-ups

10 box jumps @ 30/24

100 meter sprint

rest 2 minutes

01.04.12

A. front squat X 3-3-3-3
B. AMRAP of muscle-ups X 5; rest 120 seconds

01.03.12

AMRAP in 22 minutes

800 meter run

10 deadlifts @ 255/175

20 wall ball shots @ 20/14

30 double unders

12.30.11

4 rounds for total power clean reps

With a 4 minute countdown clock--

run 400 meters

AMRAP of power cleans @ 155/100 with the time remaining

rest 3 minutes b/t rounds--score is total number of power clean reps

12.29.11

A. Work to a heavy triple snatch grip deadlift in 12 minutes.

B. clean pull @ 110% of max clean X 1-1-1-1-1-1 on the minute

C. AMSAP of L-sit X 4; rest 60 seconds

D. 100 HTF sit-ups in butterfly position

12.28.11

3 rounds for times

10 front squats @ 155/100

run 200 meters

rest 2 minutes b/t rounds

+

3 rounds for times

run 200 meters

25 release push-ups

rest 2 minutes b/t rounds

12.27.11

A. hang power snatch X 3-3-3-3

B1. ring dips X 10-15 X 4; rest 0 seconds

B2. strict pull-ups X AMRAP - 1 X 4; rest 90 seconds

12.23.11

2 rounds for times

run 1000 meters

25 box jumps @ 24/20

20 thrusters @ 95/65

15 toes-to-bar

rest 5 minutes between rounds

12.22.11

A. split jerk X 1-1-1-1-1

B. AMRAP of handstand push-ups - 1 X 5; rest 90 seconds

C. 25 ring rows for completion

12.21.11

A. 3 rounds for times

20 kb swings @ 70/55 (unbroken)
20 burpees (unbroken)
rest 2 minutes b/t rounds

B. AMRAP of double unders in 60 seconds X 5; rest 90 seconds

12.20.11

A. squat clean X 3-2-2-1-1
B. wall ball X 20 X 4 (unbroken); rest 90 seconds

12.19.11

5 rounds for times

run 400 meters
10 sumo deadlift high-pulls @ 115/85
15 chest-to-bar pull-ups

rest 3 minutes between rounds

12.16.11

unload (combatives and movement)

12.15.11

testing

Choose one -

AMRAP in 10 minutes of-

5 muscle-ups

5 squat snatches @ 135/95

OR

AMRAP in 10 minutes of-

15 pull-ups

15 release push-ups

5 squat snatches @ 135/95

12.14.11

A. back squat X 3-3-3-3
B. run 400 meters for time X 3; rest 120 seconds

12.13.11

A. deadlift X 1 X 10 @ 80% of 1 RM; rest 10 seconds

B1. AMRAP of release push-ups in 30 seconds X 5; rest 60 seconds

B2. AMRAP of jumping lunges in 30 seconds X 5; rest 60 seconds

C. accumulate 150 seconds in hollow plank position

12.12.11

for 22 minutes @ 80% of perceived exertion

run 400 meters
20 squats
15 hindu push-ups
10 strict pull-ups
5 turkish get-ups each side

Goal is sustained effort. No stopping.

12.09.11

A. power snatch X 3-3-3-3
B. ring L-sit X 15 seconds X 5; rest 60 seconds

12.08.11

5 rounds for times

10 box jumps @ 31/24

10 reps of deadlift @ 250/175

run 100 meters

rest 2 minutes between rounds

12.07.11

A1. barbell overhead press X 5-5-5-5; rest 30 seconds
A2. weighted box step-ups @ 25in/20in X 12-12-12-12; rest 120 seconds

12.06.11

3 rounds for times

10 burpee pull-ups
10 front squats @ 115/85
10 bar facing burpees
10 power cleans @ 115/85

rest 3 minutes after each round

12.05.11

a. hang squat clean X 2-2-2-2
b1. amrap of ring complex X 5; rest 0 seconds
b2. hollow rocks X 15 X 5; rest 60 seconds

1 repetition of ring complex = 5 ring push-ups followed by a 5 second superman hold

12.02.11

testing

for time

run 5000 meters

12.01.11

A. overhead squat X 5-5-5-5

B1. AMRAP of strict pull-ups - 1 X 4; rest 0 seconds

B2. russian swings (heavy) X 20 X 4; rest 90 seconds

11.30.11

5 rounds for times and loads

20 wall ball shots @ 20/14

10 hang power cleans (heavy & unbroken)

rest 2 minutes between rounds

+

160 repetitions of "running" jump rope for completion

11.29.11

A. deadlift X 5-5-5

B1. toes-to-bar (strict) X 10 X 4; rest 0 seconds

B2. butterfly hands-to-floor sit-ups X 20 X 4; rest 75 seconds

11.28.11

3 rounds for times

run 400 meters
20 pull-ups
20 barbell thrusters @ 95/65
50 double unders

rest 3 minutes between each round

11.23.11

A. amrap of ring dips @ 3131 X 5; rest 90 seconds
B. run 1000 meters for time; rest 3 minutes
run 800 meters for time; rest 3 minutes
run 400 meters for time

11.22.11

testing

A. amrap in 5 minutes of clean and jerk @ 135/95

*clean=1 point, jerk=1 point

*must be performed in sequence

*power or squat

rest 10-15 minutes

B. amrap in 5 minutes

10 burpees

10 pull-ups

*each rep=1 point

11.21.11

A. work to a heavy 1 rep squat snatch in 15 minutes
B. turkish get-ups X 5-5-5 each side (heavy)

11.18.11

3 rounds for times

run 400 meters

deadlift X 15 @ 275/185

toes-to-bar X 20

rest 3 minutes between rounds

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