1 May 15

Warm up for 10 minutes

Darrin's birthday WOD:

AMRAP 20
7 bent over rows(115/85)
7 Romanian DL (115/85)
7 v ups
7 pull ups
7 burpees
35 dubs (double PVC jumps or triple single unders)

30 Apr 15

A.  6x5 DB thrusters (build on sets 2,4,6)

+

"Helen"
3RFT
400m run
21 KBS (53/35)
12 pull ups

29 Apr 15

A.  6x3 FS (build each set to a heavy 3)

+

21-15-9
DL (185/155)
Box jumps
TTB

28 Apr 15

A.  5x5 CGBP (build on sets 2, 4, and 5)

+

15 min AMRAP
5 strict press (115/85)
7 push press(115/85)
9 push jerk (115/85)
200 m run

You can also use DB or KB (one in each hand) since we don't have a lot of bars.  Weights for men are 40 or 55 each hand and for women 35 or 25 each hand.

27 Apr 15

Today's WOD is a time priority WOD that will take at least 36 minutes so no strength training schedule today.

4 rounds
1 min burpees
30 sec rest
1 min kbs (53/35)
30 sec rest
1 min jump squats
30 sec rest
1 min push ups
30 sec rest
1 min v ups
30 sec rest
1 min jump pull ups (do jumping pull ups even if you can do actual pull ups)
30 sec rest

24 Apr 15

Take 15 minutes to work on something you need to improve on, i.e. Oly lifts, double unders, etc.

+

AMRAP 20
1-5 DL(185/155)
5 burpees
6-10 DL
10 burpees
11-15 DL
15 burpees
16-20 DL
20 burpees

Do 1 DL, 5 burpees, 2 DL, 5 burpees, 3 DL, 5 burpees continue this pattern through 5 DL. Once you reach 6 DL the burpees increase to 10 then when you make it to 11 DL the burpees increase to 15 and etc..  Get as far as you can in 20 minutes.

23 Apr 15

A.  5x3 push jerk (no split jerk) (work to heavy 3)

+

15-1
Front squats (95/65)
TTB

You can use a KB/DB of a similar weight and do goblet squats.  All weight starts from the ground and not the rack during the METCON.

22 Apr 15

A.  5x5 BS (build on sets 2 and 4 to a medium weight)

+

AMRAP 10
5 pull ups
10 OH walk lunge (45/25)
15 abmat situps

21 Apr 15

A.  5x3 sumo deadlift highpulls (using a barbell - build each set to a heavy 3)

+

For time
800m run or 1000m row
70 DUBS or 210 singles
60 abmat sit-ups
50 wallballs (20/14)
40 T2B or knee raises
30 KBS (53/35)
20 burpees
100' walking lunge (unweighted) (length of the bball court 4 times)

20 Apr 15

A.  3x10 CGBP

+

33RFT
3 burpees
3 HRPU
3 air squats

This is not a typo, it is 33rds.  The objective of the WOD is moving quickly through each movement and transitioning quickly from movement to movement multiple times.  Sprint type WOD.

17 Apr 15

A.  10 min to find 1rm strict press

+

10 RFT
200m run
12 pull ups

(Murph prep...☺)

16 Apr 15

A.  5x3 DL (work to a heavy 3) (touch and go)

+

6RFT
6 snatch grip DL (95/65)
9 burpees
6 hang power cleans (95/65)
9 burpees
6 push press (95/65)
9 burpees

No racking of barbell

15 Apr 15

A.  5x5 CGBP (build each set)

+

AMRAP 20
5 pull ups
10 KBS (53/35)
20 chest to ground pushups
40 abmat sit-ups

14 Apr 15

A.  6x3 heavy front squat

B.  6x3 heavy back squat

+

2k row for time
This a 100%, max effort, lung burning, leg burning, shoulder burning effort to get to the 2k mark as fast as you can.
We will do this in different heats.

13 Apr 15

A.  5x5 push press (build each set)

+

6RFT
20 plate thrusters
50 dubs (3x singles)

10 Apr 15

A. 5x3 BS (work to a heavy 3)

+

5RFT
5 pullups
7 HPC (135/95)
12 box jumps
At the top of every minute complete 8 KBS

8 Apr 15

A. 5x3 DL (build to heavy 3)

+

AMRAP 15
5 snatch grip DL (155/125)
10 box jumps
15 TTB

7 Apr 15

A. 5x5 strict press

+

6RFT
10 PP
10 KBS
10 HRPU
400M run

6 Apr 15

A. 4x10 CGBP

+

40-30-20-10
Burpees
Jump lunge
Abmat sit-ups

3 Apr 15

A. 5x5 DL (build each set)

+

3RFT
800m run
16 burpees
8 pullups

Awesome

I would like to take this opportunity to publicly commend those of you who had the guts to tackle the Open this year especially since it was our first time as a Crossfit box to have people compete.  Shout out goes to Brandon, Dennie, Jeremiah, Maryann, Miguel, Darrin, Devrim, Katie, Michael, Nichole D, David, Jason, Kristen, and Michelle.  I know some of you didn't get a chance to finish due to family or work stuff but things like that can't be helped.  You all did a fantastic job and I hope you learned something about yourself along the way.  You should all be proud of yourselves because I know we coaches sure are.
Everyone of you that comes to our box puts your trust in us coaches that we will get you stronger, faster, and in better health than you have been before and we take that very seriously and won't let you down.
We now have a base to use so we can set goals for next years Open.  I think some goals you can reach would be if you went scaled this year then you should try for Rx next year.  If not all of them at least 2-3 of the 5 and others should have your sites on Regionals.
Thanks for letting Miguel, Hawley, and me be your Coach (and all the others that were even here for a short time and those yet to come) If you stick with and continue to trust us we can go far together.

2 Apr 15

Spend 10 min working on a skill like double unders, overhead squats, pull ups, etc.

+

5 rounds
30 hrpu
40 jumping lunges
10 TTB
20 BJ
10 kbs