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CrossFit Journal: The Performance-Based Lifestyle Resource
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MONDAY 09.17.2012

6:30AM, 5PM, 7PM:

1. Overhead Squat
7-7-7-7 (~75-80% of 1RM)

2. "Bees"
21-15-9 reps of:
Box Jumps
Bar Muscle Ups
Burpees

(Bar muscle up subs:
1t2b + 1 pullover
1t2b + 1 kipping pullup + 1 pushup)

 

INTRO TO SKILLS & STRENGTH CLASS (6PM)

KB: Swings, cleans and snatches

SATURDAY 09.15.0212

"Nutts"

10 HSPUs
15 Deadlifts (225/165)
25 Knees-2-Ground-2-Over Box Jumps (30"/24")
50 Pull-ups
100 Wall Balls (20/14)
200 DUs
400m run with 45/25lb plate

Courtesy @crosscommunity

FRIDAY 09.14.2012

1. Weighted Pullups
3-3-3

2. "Elizabeth"
21-15-9 reps for time of:
Squat Clean (135lbs/95lbs)
Ring Dips

THURSDAY 09.13.2012

1. Deadlift
5-5-5-5-5
(no more than 3 min per working set. ~80-85% of 1RM)

2."pop-lock"
15 min AMRAP

10 Kettlebell swings, (go one size up from what you usually use)
10 Box jumps, 24/20
10 Pushups

WEDNESDAY 09.12.2012

"My Buddy"

5 minute AMRAP at each station
1 minute rest between stations
Carry your bar from station to station

Station 1:
30 - Front Squat (115lbs/75lbs)
20 - Supine Row w/ false grip
10 - HSPU

Station 2:
30 Wall Balls
20 - Pullups
10 - Thrusters (115lbs/75lbs)

Station 3:
30 - Burpees
20 - Back Squats (115lbs/75lbs)
10 - Bent over rows from the ground (115lbs)

INTRO TO SKILLS & STRENGTH CLASS (6PM)

Pullups, Muscle ups

TUESDAY 09.11.2012

Remember that we have classes at 5p, 6p & 7p on Tuesdays now
1. Drop Snatch (aka snatch-balance)
Establish a 1RM 
 
2. "the Relaxer"
3 rounds:
max reps T2B
rest 45 sec.
max reps HSPU (kipping is allowed)
rest 45 sec.
20 Kettle bell swings (heaviest possible)
rest 45 sec.
5 Snatch Grip Press (Squat Snatch Grip Press if athlete has mobility)  (heaviest possible)
rest 45 sec.

Courtesy Outlaw Crossfit

 

MONDAY 09.10.2012

1. Back Squat
using 70-75% of 1RM)
9-9-9-9


2. "pain"
Every 30 sec for 10 min:

1 Power Clean (185/125)
1 Hang Clean
1 Jerk

*If you miss a sequence drop weight
*No adding weight back onto the bar

 

 

INTRO TO SKILLS & STRENGTH CLASS (6PM)

Cleans, jerks, split jerks

SATURDAY 09.08.12


"Jared"

4 Rounds:
800m run
40 Pull ups
70 Push ups

FRIDAY 09.07.12


1. Weighted Ring Dips
7-7-7-7

2. "Groucho"

21-15-9 reps for time of:

Snatch Pull 185/125
OHS 95/65

3. 800m Cooldown Run

THURSDAY 09.06.12


BIRTHDAY WOD!!!!!

"the twins turn 33"

in pairs, complete 2 rounds:

33 box jumps (30/24)
33 pullups
33 swings (2p, 1.5p)
33 pullups
33 pushups with partner holding the feet

Complete all reps of each exercise before moving to the next. The reps are for the team, not for each person.