8.20.2013

Morning:
-2 mile run

Afternoon:
-Deadlift 5x5 @ 180#
-Snatch balance 5x3 @ what ever you can work up to

Evening:
-Tabata:
     -KBS 53#
     -Wall balls 14#

-Rest 5 min

-3 rounds of:
     -1 min max cal airdyne
     -max reps TTB
     -rest 30 sec

8.12.2013

Deadlift 5x5 @ 175

AMRAP in 12 min:
-12 kbs @ 53#
-12 TTB
-12 wall balls

10 min on airdyne bike

7.26.2013

Warm-up:
A)
-10 pull-ups
-10 push-ups
-10 squats
-10 sit-ups

B)
-Bergener Warm-up

WOD:
 A)
Open WOD 12.2

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
45 pound Snatch, 30 reps
75 pound Snatch, 30 reps
100 pound Snatch, 30 reps
120 pound Snatch, as many reps as possible

B)
4x15 GHD sit-ups (not for time)

7.25.2013

Rest Day

Mobilize shoulders and get that booty loose!

7.24.2013

A)
-Deadlift 5x7 @ 180

B)
Tabata:
-HSPU
-Pistols

7.23.2013

Morning:
Row for 10min

Afternoon:
A)
EMOTM for 10min:
-3 muscle-ups

B)
-Bench 3x8 @ 80#

C)
-Tabata double unders

7.22.2013

A)
5 Sets of Snatch Complex:
-High Snatch Pull
-Hang Squat Snatch (pause 2 sec at bottom)
-OHS (pause 2 sec at bottom)

B)
Front Squat:
-5x2 @ 205#

C)
For Time:
-75 wall balls @ 14# to 10' target
*Starting at the 0 min and at the top of every minute complete 3 burpees

7.20.2013

A)
10 min AMRAP:
-400m run
-max pull ups

B)
-21 kbs @ 40#
-21 GH sit-ups
-50 double unders
-15 kbs
-15 GH sit-ups
-50 double unders
-9 kbs
-9 GH sit-ups
-50 double unders

7.19.2013

http://www.crossfitinvictus.com/wod/july-19-2013-competition

7.16.2013

Warmup:
-5 strict pull ups
-10 butterfly pull ups
-15 CTB (butterfly style)
*Note not all done at once, you don't have to do 5 strict then immediately 10 butterfly

-10 push-ups
-15 ring dips
-8 HSPU

-Find max reps of strict muscle ups!

A)
-1k row

B)
-Filthy 50!

7.15.2013

A)
Front Squat 8x3 @ 175#

B)
Row 2k

C)
Filthy 50!

7.13.2013

A)
-press 4x5 @ 70#

B)
4 rounds for time:
-500m row
-20 over head lunge @ 25# plate
-12 ring push-ups

C)
-3x15 GH sit ups

7.12.2013

Morning:
A)
-run for 20 min

B)
-deadlift 8x3 @ 215#

Afternoon:
Warm-up:
-3x15 push-ups
-3x10 CTB

A)
50 wall balls for time

B)
10min amrap:
5 hang power snatch @ 65#
7 hspu
9 box jumps

7.10.2013

Morning:
-Back squat 8x3 @ 200#
-Box jump 8x3 @ 36"
*super-set this

Afternoon:
A)
7 min AMRAP:
-Sled push down and back (ask Corey for a good weight)
-15 TTB

B)
If dry:
- 3 sets of 14# med ball throw, then run to ball throw again.
Do this 50 yards down and 50 yards back.

If wet:
-Carry a 40# kettle bell for 400m, only in one hand.
Switch hands throughout the walk.

7.9.2013

Morning:
-Row for 15min

Afternoon:
Warm up:
3 sets of:
-5 strict HSPUs
-1 legless rope climb

A)
-Bench 7x3 @ 100#

B)
-10 burpee muscle-ups for time

C)
Chipper:
-50 push press @ 35#
-40 pistols (20 each leg)
-30 GH situps
-20 ring dips
-10 thrusters @ 85#

7.8.2013

Morning:
Warm up:
(super set)
-3x15 push-ups
-3x10 ring rows

Dead lift:
6x4 @ 210#

Afternoon:
A)
-Snatch 4x3 @ 90#

B)
-400m run
-10 OHS @ 65#
-10 CTB pull-ups
-400m run
-15 OHS @ 65#
-15 CTB pull-ups
-400m run
-20 OHS @ 65#
-20 CTB pull-ups

*if raining row 250m

7.3.2013

Warm-up:
-3x7 CTB
-3x7 ring dips

A)
-Back squat 5x3 @ 190#
-Dead lift 5x3 @ 200#

B)
EMOTM for 20min:
-Even = 10 kbs @ 40#
-Odd = 10 wall balls @ 14#

C)
Roll out, we are going to be in a car for a long time :)

7.2.2013

Morning:
A)
-Super set
     --Bench 7x5 @ 90#
     --L pull-ups 7x5

B)
25 push-ups
50 sit-ups
20 push-ups
40 sit-ups
15 push-ups
30 sit-ups
10 push-ups
20 sit-ups

C)
-Tabata:
     --SDHP @ 40# (use kettle bell)
     --Box Jumps @ 24"

Evening:
-Row for 15min
-If at the gym do 3 legless rope climbs

7.1.2013

Morning:
A)
Warm up
-3 sets of 7 CTB pull ups
-3 sets of 7 ring dips

B)
-Find a clean and jerk max

C)
-Diane (21, 15, 9 of deadlift @ 155# and HSPU)

Evening:
A)
10 min of:
-30sec row
-30sec rest

B)
5 rounds of
-20sec burpees
-10sec rest

6.30.2013

Rest day

Walk on Elizabeths property with all the doggies.

6.29.2013

Run a 5k, boom!

6.28.2013

A.)
EMOTM for 10min:
-4 Thrusters @ 90#

B.)
10min AMRAP:
-30 double unders
-15 power snatch @ 55#

C.)
3x20 GH sit-ups

6.27.2013

A.)
10 muscle ups

B.)
Press 4x3 @ 65#

C.)
300m row
20 ctb pull ups
300m row
20 ring dips
300m row
20 kbs @ 40#
300m row
20 ttb
300m row

6.26.2013

Rest and mobilize.

You need it!

6.25.2013

Morning:
A.)
-Dead lift 7x5 @ 195#
B.)
-Max unbroken reps of push-ups

Afternoon:
-21 front squats @ 95#
-21 GHD sit-ups
-15 front squats @ 95#
-15 GHD sit-ups
-9 front squats @ 95#
-9 GHD sit-ups

6.24.2013

 A.)
6 sets of power cleans super-setted with box jumps
-3 power cleans @ 125#
-5 box jumps @ 30"

B.)
Tabata double unders

6.23.2013

Bench
-4x6 @ 80#, 80#, 85#, 90#

4 Rounds (not for time):
-5 HSPU
-7 CTB pull ups (practice butterfly)

6.22.2013

Easy run of 2 miles

Back squat 4x6 @ 185#
Dead lift 4x6 @ 195#

6.21.2013

Work up to a heavy single snatch.

Then 5 RFT:
-5 reps of full snatch @ 85#
-3 muscle ups

6.20.2013

Active recovery

6.19.2013

Morning:

-Front Squat 7x5 @ 155#

Afternoon:

A.)
-Diane:  21-15-9 of dead lifts (155#) and HSPU.

B.)
-3 sets of 15 CTB butterfly pull-ups.
(Or as high of a pull as you can get, this is practice)

6.18.2013

Bench-o-romma!
A.)
7x5 @ 90#
*If you don't have a spotter and 90# is heavy, go to 85#.

B.)
Double unders for 1min
Max unbroken reps of wall-balls @ 14#, 10' target (I know it sucks, lets shoot for 35+)
Double unders for 1min

*Wall-balls are to immediately follow double unders.
**No resting with med ball, go until you can't :)
***Please don't hurt me.
****You're a beast!

6.17.2013

A.)
-Dead lift 5x7 @ 170#

B.)
3 Rounds:
-2 rope climbs
-3 squat cleans @ 125#
-2min rest

6.16.2013

Rest

6.14.2013

Bench Press 5x7 @ 75

L pull-ups 5x3

21 kbs @ 40#
400m run
9 strict HSPU
15 kbs @ 40#
400m run
6 strict HSPU
9 kbs @ 40#
400m run
3 strict HSPU

6.13.2013

Row 2k
2 rounds of:
-25 push-ups
-25 sit-ups
-25 air squats

6.12.2013

Dead lift 5x7 @ 170

EMOTM for 14min:
(Even min) = 3 power cleans @ 125#
(Odd min) = 3 muscle ups

6.11.2013

Morning:
-Push Jerk 6x3 @ 100#
-2min of push-ups
-2min of rest
-1:30min of push-ups
-2min of rest
-1min of push-ups

Afternoon:
30 wall balls 14# 10' target
Annie (50 DU, 50 situps, 40 DU, 40 situps...)
30 wall balls 14# 10' target
*Every time the medicine ball hits the floor or
  a double under is messed up there is a 5 burpee
  penalty.

6.10.2013

-Back Squat 4x7 @ 170#

-1 set of max reps pull-ups.

-EMOM (20 min):
    Even min:
    3 Thrusters @ 85#
    Odd min:
    7 Box Jumps @ 24"

6.9.2013

Rest & Mobility

6.8.2012

Battle By The Mounds

A)  15min amrap:
      -50m swim
      -HR push-ups
      -air squats
      -rest for next 3 rounds

B)  20min to complete:
      -50 double unders
      -snatch complex (snatch + hang snatch)
      -clean complex (clean + hang clean + jerk).

C)  2 min of muscle ups.

D)  Partner Chipper:
      -400m run
      -40 burpee pull-ups
      -60 wall balls 14#/20#
      -80 step ups 20"/24" with 40# sandbag
      -100 KB swings 35#/53#

6.7.2013

Rest day, mobilize and stretch for Saturday.

6.6.2013

Afternoon:

Snatch complex practice.
-Snatch + hang snatch. (Can be either power or full)

Clean & Jerk complex practice.
-Clean + hang clean + jerk.  (Can be either power or full)

Do not exceed 75% or 1rm.

6.5.2013

Morning:

Front Squat 5x7 @ 155#

Press 5x7 @ 65#

Afternoon:

For time:
750m row
15 TTB
500m row
15 TTB
250m row
15 TTB

Smash and wrap sesh!

6.4.2013

Morning:

A.)  Deadlift 5x7 @ 175lbs
B.)  5x3 L pull-ups.

Afternoon:

A.)
400m sandbag run
Immediately into:
3 rds of:
15 Hand Release Push-Ups
20 Sandbag Step-Ups at 20" box
Immediately followed by:
400m sandbag run

B.)
3x15 GH sit-ups.

6.3.2013

Morning WOD:

CF Total:
-Back squat
-Press
-Dead-lift

Afternoon WOD:

Muscle-up warm up
2 min max effort muscle-ups.
Rest approx 5min.
(Purely for CF Adrenaline comp)

50 double-unders
2 min of muscle-ups
2 min of wall-balls (14#/20#)
1 min of rest
(Begin at 5 min mark)
1:30 min of muscle-ups
1:30 min of wall-balls
30 sec of rest
(Begin at 8:30 mark)
1 min of muscle-ups
1 min of wall-balls
50 double-unders