04.30.12

3 rounds for time

run 400 meters
21 front squats @ 85/55
12 pull-ups

04.27.12

A. 12 minutes of hand walking practice
B. 5 sets
In 40 seconds, perform 10 jumping lunges and then perform AMRAP of thrusters w/65/45 in the time remaining; rest 3:20

04.26.12

A. front squat X 2 X 8 EMOM @ 50% of front squat 1RM
B. Work to a heavy 3 repetition hang squat snatch in exactly 6 sets.
C. run 400 meters X 4; rest 2 minutes

04.25.12

21-18-15-12 repetitions for time
power clean @ 135/95
burpees

*Run 200 meters after the completion of each couplet and at the end.  First round looks like 21 power cleans, 21 burpees, run 200 meters.
**18 minute time cap

04.24.12

A. Work to a heavy 5 repetition back squat in exactly 6 sets; rest as needed
B. full snatch X 5 X 5 each minute on the minute (EMOM) @ 60% of snatch 1RM
C. AMRAP-1 of ring dips @ 3131 X 4; rest 60 seconds

04.23.12

5 sets-AMRAP @ a high aerobic pace
**All work sets are 30 seconds in duration.
wall ball shots @ 20/14
rest 30 seconds
sumo deadlift high-pulls @ 85/45
rest 30 seconds
hand release push-ups
rest 30 seconds
jump rope running drill
rest 30 seconds

04.20.12

A. In 10 minutes, work to a heavy 5 repetition overhead press.

B. 5 sets

AMRAP of power cleans in 30 seconds @ 50% of power clean 1RM; rest 2:30

C. accumulate 60 seconds in ring superman hold

04.19.12

test #3

AMRAP of front squats @ 185/100 (1 attempt from the rack--set is terminated when barbell drops or is placed in the rack).

rest 5-10 minutes

test #4

AMRAP of chest-to-bar pull-ups (1 attempt--set is terminated when the athlete drops from the bar or any part of the athlete's body other than the hands touches the rig, etc.)

04.18.12

A. In 10 minutes, work to a heavy 3 repetition hang power clean.
B. 30 alternating pistols OR AMRAP of alternating pistols in 8 minutes (whichever comes first).
C. run 200 meters X 5; rest 90 seconds

04.17.12

AMRAP in 20 minutes

run 400 meters

10 alternating lunge steps w/105/75 in front rack position

15 burpees

04.16.12

A. Work to a heavy 3 repetition snatch grip deadlift in 12 minutes.

B. 5 sets

AMRAP in 30 seconds of jump squats @ 55/45 (HBBS position); rest 2:30

C. 90 seconds in hollow plank

03.13.12

@ Highland Road Park

5 rounds for completion on 2:30
~ 300 meter shuttle run

then...

AMRAP in 3 minutes X 2
10 kb swings @ 55/35
10 walking lunge steps
10 burpee broad jumps
shuttle run
rest 60 seconds b/t AMRAP sets

04.12.12

A. In 10 minutes, work to a heavy 2 repetition squat snatch.

B. back squats @ 3030 X 5-5-5; rest 2 minutes

C. ring rows X 10-15 X 3; rest 60 seconds

04.11.12

for time

run 400 meters

150 double unders

120 step-ups @ 24/20

90 htf sit-ups

60 burpees

30 wall ball shots @ 20/14

run 400 meters

04.10.12

A. overhead press X 5 X 6 (increase weight each set-should not be heavy until 4th set)

B. 10 minutes of turkish get-up work

C. accumulate 120 seconds in hollow plank

04.09.12

3 rounds for time

15 pull-ups

20 deck squats @ 35/15

rest 2 minutes

3 rounds for time

25 push-ups

25 Russian swings @ 70/55

rest 2 minutes

run 100 meters @ the top of the minute X 6

Happy Easter!

"He is not here; He has risen, just as He said." -Matthew 28:6

04.05.12

obj: testing

test 1 (strength/creatine phosphate)

In 10 minutes, work to a 1RM ground-to-overhead.

rest 5-10 minutes

test 2 (aerobic endurance--monostructural)

run 3000 meters for time

04.04.12

obj: strength

midline stability/durability

A. In 10 minutes, work to a heavy 5 repetition overhead squat.

B. 5 sets-not-for-time

10 toes-to-bar (strict)

20 sit-ups

30 second side plank (right)

30 second side plank (left)

04.03.12

obj: strength

aerobic power/endurance (mixed modal)

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

B. 4 rounds for time

10 burpees

15 kb swings @ 55/35

run 400 meters

04.02.12

6 sets @ full effort

10 squat cleans @ 115/75

20 jump squats

rest 2 minutes

03.30.12

A. snatch pulls X 3-3-3 @ 110% of snatch 1RM; rest as needed

B. AMRAP of pistols in 8 minutes

C. L-sit X 5 hard attempts (not-to-failure); rest as needed

03.29.12

A. push-press X 3-3-3

B. 400 meter run ladders (1st 100m @ 60%, 2nd 100 m @ 70%, 3rd 100m @ 80%, 4th 100 m @ 95%)X 3; rest 2 minutes

03.28.12

@ highest aerobic level

AMRAP in 12 minutes

10 sumo deadlift high-pulls @ 85/50

12 burpees (no jump)

20 hands-to-floor sit-ups

rest 6 minutes

AMRAP in 12 minutes

20 wall ball shots @ 20/14

run 200 meters

03.27.12

A. In exactly 5 sets, build to a heavy 5 repetition front squat; rest as needed

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

C. Ring superman holds X 5 hard attempts (not failure); rest as needed

03.26.12

for time

run 800 meters

50 box jumps @ 24/20

run 800 meters

50 kb swings @ 55/35

run 800 meters

50 release push-ups

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