Welcome to the official High Altitude CrossFit Blog

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Friday, August 26, 2016

General Warm Up

Strength: Power Snatch
2-2-2-2-2

EMOM: 10 Min
Odd: 10 KB Swings
Even: 50 Double Unders




WOD: For Time
50 Box Jumps 24/20
25 HSPU
40 Box Jumps
20 HSPU
30 Box Jumps
15 HSPU
20 Box Jumps
10 HSPU
10 Box Jumps
5 HSPU

Thursday, August 25, 2016

General Warm Up


Extended Warm Up: 3 Rounds
100 Meter Sled Pull
10 K2E


Strength: Dead Lift
3-3-3
Work Up TO 80% To Start 3x


WOD: For Time
Run 800 Meters
10-9-8-7-6-5-4-3-2-1
SDHP
Toes 2 Bar
Burpees Onto A 45# Plate

Wednesday, August 24, 2016

General Warm Up


Strength: 10 Minutes to establish a heavy squat clean
Then
Emom 5 Minutes
5 Squat Cleans @ 60% Of heavy squat Clean
Then
Strength: Split Jerk
2-2-2-2-2
Then
Barbell Complex X 4 Sets
3 Push Press
3 Push Jerk
3 Split Jerk

WOD: "Karen"
150 Wall Ball 20/14



Tuesday, August 23, 2016

General Warm Up


Strength: Bench Press
5-5-5-5-5-5-5
Please do 7 Dead Hang Pull Ups Between Sets


WOD: Amrap 15 min
50 Meter Shuttle Run X4 (200 Total)
5 Shoot Throughs
5 Muscle Ups

Monday, August 22, 2016

General Warm Up


WOD: "Monday Mash" Courtesy Of CrossFit LinchPin
"Randy" 
For time: 
75 Power Snatch 75/55 
3 Rounds of: 
20 GHD sit-ups 
10 Front Squats 185/135 
5 Rope Climbs, 15 ft 
4 Rounds of: 
20 Calories, Row 
15 Shoulder Press, 95/65 
*Rest 5 minutes between workouts

Friday, August 19, 2016

General Warm Up




WOD: 7 Rounds
10 Thrusters 95/65
10 Pull Ups
Run 400 Meters
Rest 3 Minute Between Rounds

Thursday, August 18, 2016

General Warm Up

Extended Warm Up: Row 500 Meters X 3 (Mobility between rows)


Strength: Power Clean
3-3-3


WOD: 5 Rounds For Time
100 Meter Farmer Carry 2/1.5 Pood
50 DU
25 Push Ups

Wednesday, August 17, 2016

General Warm Up

Hip Mobility

Strength: Back Squat
7-7-5-5-3-3
Then
Snatch High Pulls With 3 Sec Pause Above Knee
50x5, 60x5, 70x3, 80x3, 90x2, 100x2, 110x2


WOD: Amrap 7 Min
Burpee Box Jump 24/20



Post: Tabata Hollow Rock
Then
Tabata Plank with ab mat between legs, rest in the piked position.

Tuesday, August 16, 2016

general Warm Up

Extended Warm Up

Strength/Conditioning: EMOM 12 Minutes
Odd: 3 Stone 2 Shoulder AHAP
Even: 5 Bar MU's


WOD: Amrap 10 Min
10 Dumb Bell Snatch 60/30
10 Ring Dips

Monday, August 15, 2016

General Warm Up



WOD: " Monday Mash" Courtesy of CrossFit LinchPin
For time: 
50-40-30-20-10 reps, Air Squat 
5-4-3-2-1 reps, Clean & Jerk 225/155 
21-15-9 reps of: 
Wallball Shot 20/14 
Toes-to-bar 
Handstand Push-up 
For time: 
1500m Row 
1 Mile Run 
*Rest 5 minutes between workouts

Friday, August 12, 2016

General Warm Up

Extended Warm Up
3 Min Of
10 Slam Balls 50/25
10 Lunges 5 Each Leg

Strength: Front Squat
5-5-3-3-3
2 Sec pause at bottom


WOD: 21-15-9
OHS 135/95
HSPUS


Thursday, August 11, 2016

General Warm Up

Extended Warm Up
Row 1000
30 Burpee Push Ups to a target
2 Min Double Unders


Conditioning: For Time
Row 2000 Meters

WOD: Partners Of Two
5 rounds Each
Row 300 Meters
Amrap Rope Climbs
Rest 1 Min Between Rounds

(While One Partner Rows The Other Max Rope Climbs)

Wednesday, August 10, 2016

General Warm Up


Strength: Back Squat
5-5-3-3-3 ( 2 Second pause at the bottom )
Do 50 Sit Ups Between Sets

WOD: "Jack"
Amprap 20 Minutes
10 Push Press 115/75
10 KB Swings 1.5/1 Pood
10 Box Jumps 24/20

Tuesday, August 9, 2016

General Warm Up


Conditioning: Run 400 Meters All Out X 3
Rest time = Run time


Strength: Dead Lift
3-3-3


WOD: AMRAP 3 Min
10 DL 135/95
10 Push Ups
Rest 3 Minutes

Repeat 5 Cycles

Monday, August 8, 2016

General Warm Up

WOD: "Monday Mash" Courtesy of CrossFit Linchpin
For time, as a 2-person team: 
42 Thrusters 135/95 
21 Ring Muscle-ups 
36 Squat Snatch 135/95 
18 Ring Muscle-ups 
30 Thrusters 
15 Ring Muscle-ups 
24 Squat Snatch 
12 Ring Muscle-ups 
18 Thrusters 
9 Ring Muscle-ups 
12 Squat Snatch 
6 Ring Muscle-ups 
6 Thrusters 
3 Ring Muscle-ups 


*Divide the reps as desired, but all 42 thrusters must be completed 1st, then the 21 MU's, then the 36 snatch, etc

Monday, August 1, 2016

General Warm Up


WOD:5 Rounds for time of: (Courtesy of CrossFit Linchpin)
15 Kettlebell Swings 70/53 
15 Burpees 
2 Rounds for time of: 
800m run 
60 Air Squats 
30 Pull-ups 
15 Power Snatch 155/105 
3 Rounds for time of: 
75 Double-unders 
200m Prowler Push, empty 
*Rest 5 minutes between workouts 

Friday, July 29, 2016

General Warm Up


WOD: 2 Rounds For Time
100 Meter Farmer Carry 2/1.5 Pood
10 Burpees to a 6 inch target
100 Double Unders
10 Ground 2 Over Head 155/115
100 Meter Walking Lunge With Plate Over Head 45/25
10 Burpees to a 6 inch target
100 Meter Sled Sprint 45/25

Thursday, July 28, 2016

General Warm Up

Strength: Back Squat
5-5-5-3-3

WOD: 3 Rounds
25 Box Jumps 24/20
25 KB Swings 2/1.5 Pood


Post: V-Ups


Wednesday, July 27, 2016

General Warm Up

Strength: Bench Press
7-7-7-5-5-5-3-3-3


WOD: Amrap 12 Minutes
5 Power Snatch 135/95
10 Pistol Squats (5 Each Leg)
5 Bent Over Rows 135/95

Post: Tabata V-Ups

Tuesday, July 26, 2016

General Warm Up


Extended Warm Up


WOD: Conditioning
Row 500 Meters X 8
Rest 90 Seconds Between Efforts (Goal Pacing 1:45.0/1:58.0)


Strength: Split Jerk 2-2-2-2-2-2-2

Monday, July 25, 2016

General Warm Up



WOD: "Monday Mash" Courtesy of CrossFit Linchpin
3 Rounds for time of: 
400m run 
15 Knees-to-elbows 
15 R-arm KB Snatch 53/35 
15 L-arm KB Snatch 53/35 
"Nasty Girls" 
3 Rounds for time of: 
50 Air Squats 
7 Ring Muscle-ups 
10 Hang Power Cleans 135/95 
21-15-9 reps for time of: 
Row, Calories 
Bench Press 135/95 
*Rest 5 minutes between workouts

Friday, July 22, 2016

General Warm Up

Extended: Warm Up
3 Rounds
Row 200 Meters
10 Push Ups

Conditioning:
Run 1600 Meters For Time
OR
Sprint 100 Meters With Sled 45/25


WOD: "Nate"
Amrap 20 Minutes
2 MU
4 HSPU
8 KB Swings


Thursday, July 21, 2016

General Warm Up


EMOM 10 Min
Odd: 15 Med ball Cleans 20/14
Even: 50 Double Unders

Front Squat: 3-3-3


Wod: Partner work out 3 Rounds
Partner A ROws 500 Meters
Partner B Max Reps Power Cleans 205/140

Wednesday, July 20, 2016

General Warm Up

Strength: Snatch Dead Lift with 3 Sec Pause above Knee
50x5, 70x5, 80x3x2, 90x2, 100x1, 110x1

Then

Snatch High Pull
70x5, 80x3x2,90x2,100x1, 110x1


Wod: Amrap 3 Minutes
1 Press 115/75
2 Push Press
3 Push Jerk

Rest 3 Minutes

Amrap 3 Minutes
Ring Dips

Rest 3 Minutes

Amrap 3 Minutes
Push Ups

Tuesday, July 19, 2016

General Wam Up


Extended Warm Up: 2 Rounds
Row 200 Meters
10 Burpees


Strength: Back Squat
5-5-3-3-3 Then take 60% of your 3 rep and max squats for 1 minute.



WOD: 5 Rounds
Run 400 Meters
3 Rope Climbs
20 KB Snatches 10 Each Sode 1.5/1 Pood

Monday, July 18, 2016

General Warm Up




WOD: "Monday Mash" Courtesy of Crossfit Linch Pin
For time: 
40 Pull-ups 
30 Clean & Jerks 115/80 
20 Bar-facing Burpees 
9-15-21 reps for time of: 
Front Squat 185/135
Handstand Push-up
In a 5 minute window:
50 GHD Sit-ups
Max Cals Assault Bike
*Rest 5 minutes between workouts

Friday, July 15, 2016

General Warm Up

Extended Warm Up: 3 Rounds
10 OHS pvc
20 Single Jumps
10 Good Mornings With Bar 45/35

Strength: OHS
3-3-3-3-3


WOD: For Time
3 Rounds
100 DU
50 Wall Ball 20/14
25 Dead Lift

Thursday, July 14, 2016

General Warm Up


Extended: Run 400 meters for form. "Pose Running"


Conditioning: 10 Rounds
Sprint 100 Meters
10 Box Jumps 24/20
Rest 60 Seconds Between Rounds


WOD: 7 Rounds
10 Sumo Dead Lift High Pull 95/65
10 Ring Dips

Wednesday, July 13, 2016

General Warm Up

Extended Warm Up: Row 1000 Meters Hard

Strength: 15 Minutes to establish a heavy one rep Squat clean


Conditioning: Emom 12 Min
Odd: 5 Squat Cleans with 60% of your heavy 1 rep
Even: 10 Bar Facing Burpee


Wod: 6 Rounds
10 KB Swings 2/1.5 Pood
10 Toes 2 Bar

Tuesday, July 12, 2016

General Warm Up


Extended Warm Up: 3 Rounds
Run 200 Meters
10 Push Ups
5 Ring Rows


Strength: Bench Press
5-3-3-1-1-1-3-3-5


WOD: 5 Rounds Of 4 Minutes
100 Meter Sled Pull 45/25
Amrap remainder of time:
10 HSPU
2 Rope Climbs

Rest 1 Minute Between Rounds

Monday, July 11, 2016

General Warm Up

Extended Warm Up: Row 500 Meters


Wod: Amrap 5 MIn
5 Power Cleans 95/65
5 Thrusters 95/65

Rest 5 Min

Wod 2: Amrap 10 Min
3 Dead Lift 315/220
1 Round Of "Cindy"
5 Pull Ups
10 Push Ups
15 Squats

Friday, July 8, 2016

General Warm Up


EMOM: 5 Min
10 Push Press AHAP
Rest 2 Min
EMOM: 5 Min
7 Power Clean AHAP



WOD: 4 Rounds
Run 400 Meters
10 KB Snatches 5 Each Side 1.5/1 Pood
10 SDHP 115/75

Wednesday, July 6, 2016

General Warm Up



WOD: Wednesday Mash
For Time:
21-15-9
Hang Squat Snatch 135/95
MU'S

Rest 5 Min

For Time:
Run 800 Meters

Rest 5 Min

7 Min Amrap
7 Lateral Burpees Over The Bar
7 Power Snatch 75/55

Tuesday, July 5, 2016

General Warm Up


Strength: Power Clean
5-5-5-5-5
( Load bar each set)


WOD: 7 Rounds
Row 1 Minute Max Cal
Rest 1 Minute
1 Minute Dead Lift 225/185 Max Reps
Rest 1 Minute

Monday, July 4, 2016

Happy Fourth Of July



T.J.
For time:
185-lb. bench presses, 10 reps
10 strict pull-ups
135-lb. thrusters, max set 
Repeat the triplet until you have completed 100 reps of the thruster.

Friday, July 1, 2016

General Warm Up



WOD: For Time
100 Wall Ball 20/16
80 Box Jumps 24/20
60 KB Swings 2/1.5 Pood
40 Burpees
20 Push Jerk 155/115
10 Bar Muscle Ups
5 Stone 2 Shoulder 140/95

Thursday, June 30, 2016

General Warm Up


Conditioning: Row 500 Meters X 8 Rest 90 Seconds Between Efforts.
(Goal Pacing 1:48 - 1:50 / 1:58 - 2:00


WOD: "Isabel"
30 Snatches For Time 135/95

Wednesday, June 29, 2016

General Warmup

Extended Warm: 3 Rounds
20 Single Jump rope
10 Sumo Dead Lift with KB 88/70/55


Conditioning: EMOM 12 Min
Odd: 50 DU's
Even: 12 Toes 2 Bar



WOD: AMRAP 7 Min
4 Dead Lift 2x Body Weight
2 Rope Climbs (Legless if you can)

Tuesday, June 28, 2016

General Warm Up

Extended Warm Up:
Row 1000 Meters For Technique


Strength: 15 Min TO Work On Squat Clean & Jerk



WOD: 4 Rounds For Time Of
Run 400 Meters
20 One Legged Squats (10 Each Side Alternating)
10 Clean & Jerk 115/75

Monday, June 27, 2016

General Warm Up

COURTESY OF CF LinchPin

06.20.2016 | MONSTER MASH

21-15-9 reps of: 
Chest-to-bar pull-ups 
Handstand Push-ups 
Ring Dips 
Bench Press 135/95
3 Rounds for time of: 
50 ft Front Rack Lunge 155/105 
100 ft Overhead Carry, 155/105 
50 Abmat Sit-ups
AMRAP 6 minutes of: 
4 Burpees 
2 Ring Muscle-ups
*Rest 5 minutes between workouts

Friday, June 24, 2016

General Warm Up

Tabata Hollow Rock Holds
Rest 1 Minute
Tabata Ab Mat Sit Ups


WOD: 3 Rounds For Max Reps
90 Sec Ring MU's
90 Sec Stone 2 Shoulder 140/95
90 Sec Box Jumps 24/20
90 Sec Clean & Jerk 135/95

Thursday, June 23, 2016

General Warm Up

Extended Warm Up: Burgner Warm Up


Strength: Hang Squat Snatch
50x3x2, 60x3x2, 70x2x3, 80x1x2


WOD: 3 Rounds
Row 500 Meters
30 Thrusters 75/55
Run 400 Meters

Wednesday, June 22, 2016

General Warm Up

Extended Warm Up: Pizza Game :)


Strength: Bench Press
65-70x7x3, 70-75x5x3,80-85x3x3,90-95x2x2

Strength: Power Clean (Touch & Go)
2-2-2-2-2-2-2


WOD: Amrap 10 Min
100 Meter Farmer Carry 2/1.5 Pood Each Hand
5 Hang Power Cleans 185/125

Tuesday, June 21, 2016

General Warm Up

Extended Warm Up: Work for 3 Min
5 MedBall Cleans
5 Thrusters with a bar 45/35
20 Single Jump Rope


Strength: Front Squat
70x7x2,75x5x2,80x3x2,85x2x2


WOD: 4 Rounds For Time
60 Double Unders
30 Wall Ball 20/14
15 Toes 2 Bar

Monday, June 20, 2016

General Warm Up


Wod: "Monday Mash" Courtesy of CrossFit Linchpin 
10-9-8 reps for time of: 
Bar Muscle-ups 
Dumbbell Clusters 65's/45's
2 Rounds for time of: 
25 Deadlifts 225/155 
20 yd Handstand walk 
15 Handstand Push-ups
27-18-9 reps for time of: 
Calories, Assault Bike 
Kettlebell Swing 70/53
*Rest 5 minutes between workouts

Friday, June 17, 2016

General Warm Up

3 Rounds NFT
10 Lunges 5 each leg
7 Ring Rows


Strength: Squat Snatch
50x5,60x5,70x3x2,80x2x3


WOD: Amrap 20 Min
100 Foot Overhead Walking Lunge 45/25
5 Bar Muscle Ups
10 Dumbbell Snatch 60/3 (5 Each arm alternating)
10 Box Jumps

Thursday, June 16, 2016

General Warm Up

Run 1600 Meters

Tabata Row For Cal


EMOM 12Min
Odd: 12 Burpees
Even: 15 KB Swings 2/1.5 Pood

WOD: 3 Rounds
50 Double Unders
5 Stone 2 Shoulder 140/95
3 Rope Climbs (Legless if you can.)

Wednesday, June 15, 2016

General Warm Up


Strength: Barbell Complex
3 Push Press, 3 Push Jerk, 3 Split Jerk (AHAP Loading From A Empty Bar.)


WOD:"The Chief" 
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats 
Rest 1 minute. Repeat for a total of 5 cycles.

Tuesday, June 14, 2016

General Warm Up


Strength: Back Squat
10 Reps 315
20 Reps 225
30 Reps 135
20 Reps 225
10 Reps 315


WOD: For Time
"Diane"
21-15-9
Dead Lift 225/155
HSPU


Post: 150 Ab Mat Sit Ups For Time

Monday, June 13, 2016

General Warm Up



CrossFit Linchpin: Test 2 
3 Rounds for time of: 
5 Ring Muscle-ups 
10 Squat Cleans 135/95 
20 Box Jumps 24"/20"
3 Rounds for time of: 
21 Wall Ball Shots 20/14 
15 Toes-to-bar 
9 Power Snatch 115/80
For time: 
60/40 Pull-ups, strict 
*every time you break run 400m
*Rest 5 minutes between w

Friday, June 10, 2016

General Warm Up


Strength: Push Jerk
5-5-3-3-2-2


WOD: Amrap 20 Min
5 Power Clean
10 Box Jumps
15 Wall Ball 20/14

Wednesday, June 8, 2016

General Warm Up

Strength: Bench Press
9-9-9-6-6-6-3-3-3
9's @ Body Weight Plus - 6's @ 75% - 3's @ 85+


WOD: For Time
50 Kb Swings 70/55
25 Ring Dips
40 Kb Swings
20 Ring Dips
30 Kb Swings
15 Ring Dips
20 Kb Swings
10 Ring Dips
10 Kb Swings
5 Ring Dips


Post: Tabata V-Ups


Option: Strongman "Grace With Stone"
30 Reps Clean & Jerk 140/95

Tuesday, June 7, 2016

General Warm Up

Extended Warm Up
3 Rounds
Row 200 M
7 Thrusters With Bar


Strength: Squat Clean
50x5, 60x5, 70x3, 80x2x2, 90x2x2



WOD:

CROSSFIT LINCHPIN TEST 1

For time:
  • 400m run 
  • Fran 75/55 
  • 400m run
  • Fran 75/55 
  • 400m run

Monday, June 6, 2016

General Warm Up



"Icon 3" (Courtesy of CF Linchpin)
For time: 
12 Front Squat 225/155 
9 Clean & Jerk 225/155 
6 Snatch 225/155
3 Rounds for time of: 
30/25 Calories, Assault Bike 
30 GHD sit-ups
27-18-9 reps for time of: 
Hang Power Clean 135/95 
Handstand Push-up
*Rest 5 minutes between each

Friday, June 3, 2016

General Warm Up


Conditioning: 10 Rounds
Sprint 100 Meters Rest 20 Seconds Between Rounds

Emom 12 Minutes
Odd: 10 Dead Lift 275/190 (Mod as needed!)
Even: 30 Seconds DU's 30 Seconds Rest (Goal for those that are super proficient with Double Unders 50 Reps0


Wod: 7 rounds
5 Shoot Throughs
10 Front Rack Lunge 115/75



Thursday, June 2, 2016

General Warm Up:


Extended Warm Up: Tabata Med Ball Cleans 20/14
(This is a warm up. No scoring and looking for good form.)


Strength: Back Squat
5-5-3-3-2-2-2
70%-80%-90%


WOD: "Isabel"
For Time:
30 Snatches 135/95




Wednesday, June 1, 2016

General Warm Up

Strength: Push Press
5-5-3-3-2-2-2
70%-80%-90%


WOD: Amrap 15 Min
3 Bar MU's
6 Front Squats 135/95
9 HSPU


Post:4 Sets 12 Toes 2 Bar (Rest 90 Sec Between Sets)

Tuesday, May 31, 2016

General Warm Up

Strength: Strongman
50' Yoke Carry
50' Farmer Carry
Stone 2 Shoulder Work To AHAP

Conditioning WOD:
Row 500 Meters X8 Rest 2 Min Between Rounds.
(Goal Pace: 1:48/1:58)

Monday, May 30, 2016

Friday, May 27, 2016

General Warm Up

Extended Warm Up: 3 Rounds
7 Goblet Squats light
14 High Knees (7 Each Side)
7 Burpees


Strength: Back Squat
7-7-5-5-3-3-1-1
65-75-85-95+%


WOD: 21-15-9
Burpee Box Overs 24/20
Clean & Jerk 155/115

Thursday, May 26, 2016

General Warm Up

Extended Warm Up:
Row 1000 Meters
30 Burpee Push Ups To a Target


Strength: Farmer Carry 50 Feet AHAP


WOD: 4 Rounds
100 Meter Sled Pull 45/25
15 Back Ext.
15 Hang Power Snatch 75/55
Sprint Row 250
50 Ab Mat Sit Ups

Wednesday, May 25, 2016

General warm up

Hip Mobility

Strength: Squat Clean
50x5,60x5,70x3,80x3,90x2

WOD: Amrap 8 Minutes
5 Thrusters 115/75
1 Muscle Up + 1 Dip X3


Post: Alternating Tabata For 8 Min 16 Rounds
Hollow Rock
Knee or Toe Push Ups


Tuesday, May 24, 2016

General Warm Up


Extended Warm Up: 5 Minutes Of
7 Slam Balls
10 Single Jump Rope
7 Med Ball Cleans


Strength: Dead Lift
 7-7-5-5-3-3-1-1
65%-75%-85%-95+


WOD: 5 Rounds
20 Wall Ball 20/4
20 DU's
20 KB Swings 1.5/1 pood

Monday, May 23, 2016

General Warm Up



WOD: Monday Mash
Courtesy Of CF Linchpin
For time: 
1000m Row 
10 Rope Climbs, 15 ft 
800m Run 
8 Rope Climbs, 15 ft 
60 GHD sit-ups 
6 Rope Climbs, 15 ft 
40 Calories, Assault Bike 
4 Rope Climbs, 15 ft 
20 Burpees 
2 Rope Climbs, 15 ft
For time: 
800m run 
30 Shoulder Press 95/65 
800m run 
25 Push Press 135/95 
800m run 
20 Push Jerks 185/135
*Rest 10 minutes between workouts
*No rack unless necessary

Friday, May 20, 2016

General Warm Up

Extended Warm Up: 3 Rounds
Row 250
7 Squat with plate 10#
7 Push Ups


Strength: Front Squat
7-7-5-5-3-3-1-1
65%-75%-85%-95+


WOD:
1 minute of hang squat cleans, 45-lb. dumbbells
1 minute of burpees
1 minute of toes-to-bars
2 minutes of hang squat cleans, 45-lb. dumbbells
2 minutes of burpees
2 minute of toes-to-bars
1 minute of hang squat cleans, 45-lb. dumbbells
1 minute of burpees
1 minute of toes-to-bars

Thursday, May 19, 2016

General Warm Up


Partner WOD:
Partner A Pulls Sled 100 Meters 45/25
Partner B Max Slam Balls 50/25


Amrap 5 Min
3 HSPU
3 Chest 2 Bar Pul Ups

For Time:100 Ab Mat Sit Ups


Squat Clean Work

Wednesday, May 18, 2016

General Warm Up


Extended Warm Up: 3 rounds
7 KB swings 1.5.1 pood
7 Ring rows
7 Jumping knee tucks
7 sdhp with KB 1.5/1 pood

Strength: 3 push press 3 push jerks 3 split jerks x 3 sets adding each set.
Then
Split jerk 1-1-1-1-1-1-1 (looking 1 rep max here)

Wod: 5 rounds
10 Chest 2 Bar Pull Ups (bar MU's if you have them)
15 box jumps 24/15
20 SDHP 75/55

Tuesday, May 17, 2016

General Warm Up


Run 1600 Meters


Strength: Back Squat
30 Reps 135/95
20 Reps 225/155
10 Reps 315/215
20
30
Modify as necessary. 30%-50%-70%


WOD:For time:
1,000-meter row
100 push-ups
750-meter row
75 push-ups
500-meter row
50 push-ups


Post: 50 GHD's

Monday, May 16, 2016

General Warm Up


WOD:
For time: 
40 Deadlifts 225/155 
20 Hang Squat Snatch 135/95 
10 Ring Muscle-ups 
5 Rope Climbs, 15 ft
21-15-9 reps for time of: 
Calories, Assault Bike 
Handstand Walk, yards
5 Rounds for time of: 
15 Wallball Shots 20/14
12 Power Cleans 95/65 
9 Burpees, lateral over bar
*Rest 5 minutes between workouts.

Wednesday, May 11, 2016

General Warm Up

Extended warm up:
Row 500 Meters
20 Burpees
2 Min Plank


Strength: Power Clean
1-1-1-1-1-1-1


WOD: Amrap 6 Min
2 Power Clean 185/125
4 Barfacing Burpees


Post: Tabata V-Ups

Tuesday, May 10, 2016

General Warm Up

Extended Warm Up: 3 Rounds
3 Stone 2 Shoulder (Light)
6 Burpees
9 Air Squats


Strength: Dead Lift
5-5-5 @ 70-75% 3-3-3 @ 80-85%
(Do 10 Strict Pull Ups Between Sets)


WOD: AMRAP 15 Min
100 Yard Farmer Carry 2/1.5 Pood
20 Med Ball Cleans
30 Push Ups

Monday, May 9, 2016

General Warm Up



WOD:
9-6-3 reps for time of: 
Squat Clean Thruster 155/105 
Ring Muscle-ups
3 Rounds for time of: 
50 ft Front Rack Lunge 155/105 
15 Toes-to-bar 
15 Kettle Bell Swings 70/53
For time: 
150 Double-unders 
75 Push Press 95/65
*Rest 5 minutes between workouts

Friday, May 6, 2016

General Warm Up

Extended Warm Up: Working For 3 Minutes
5 Ring Row
5 Good Mornings
5 Burpees

4 Sets 20 Reps Of Box Step Ups 24/20, With 1.5/1 Pood KB Each Hand. Alternating (Unbroken)


WOD: 5 Rounds
Run 400 Meters
20 Pull Ups (Chest 2 Bar If You Can)
10 Dead Lift 275/190
5 Pistol Squats Each Leg


Thursday, May 5, 2016

General Warm Up


Hip Mobility + Burgener Warm Up


Strength: Squat Snatch
50x3,60x3,70x3,80x3


EMOM 10 Min: 3 Squat Snatches @ 60/65%


EMOM 10 Min:
Odd: 15 Wall Ball Shots Unbroken
Even: 3 Stone 2 Shoulder


Wednesday, May 4, 2016

General Warm Up

Extended Warm Up: Run 1600 Meters


WOD: AMRAP 12 Min
100 Meter Sled Pull 45/25 On Seld
2 Rope Climbs 15' (Legless If You Can)

Strength: Hang Power Clean 3-3-3-3-3


WOD: 4 Rounds
5 Muscle Ups
10 Toes 2 Bar


Tuesday, May 3, 2016

General Warm Up



WOD:AMRAP 10 minutes of: 
2 Squat Cleans 245/170 
4 L-sit Pull-ups 
6 Handstand Push-ups
For time: 
100 Air Squats 
50 Push Jerks 135/95 
100 Air Squats
For time: 
500m row 
400m run 
30 Calories, Assault Bike
*At 15 minutes begin workout 2 & at 30 minutes begin 

Monday, May 2, 2016

General Warm Up

Extended Warm Up: Row 1000 Meters


Strength: Front Squat, Work Thru 5 Sets Of 5 Reps Increasing Load To Build To 2 Sets Of a Heavy Triple X 2
Then
Strict Shoulder Press, Work Thru 3 Sets at 10 Reps Increasing Load To 5 Reps Increasing Load TO Build To 2 Sets Of a Heavy 5 rep.



WOD: Tabata 8 Rounds Of
20 Sec Work Squat Clean 135/95
Rest 10 Sec
20 Sec Work Ring Dips
Rest 10 Sec
20 Sec Work Hollow Rock Hold
Rest 10 Sec


Friday, April 29, 2016

General Warm Up

Extended Warm Up: 3 Rounds
Row 250
10 Slamb Balls 25/15
10 Burpess

Strength: Bench Press
7-7-7-5-5-5-3-3-3

WOD: "Cindy"
AMRAP 20 Min
5 Pull Ups
10 Push Ups
15 Squats

Thursday, April 28, 2016

General Warm Up

Extended Warm Up: 4 Rounds
7 Back Extensions
7 Burpees

Strength: Dead Lift
50x5,60x5,70x5,80x3x2

Conditioning: Row 500 Meters X 5 Rest 2 Minutes Between Rows  (Pacing 1:48/2:00)


Open Gym

Wednesday, April 27, 2016

General Warm Up

Extended Warm Up: Work For 7 Minutes
Pull Sled 100 Meters 45/25
20 SecHand Stand Hold

WOD: "Karen"
150 Wall Balls 20/14

Post: 150 Partner Med Ball Sit Ups