31 December 2014

Thursday 1 Jan

HAPPY NEW YEAR!!!

STRENGTH: 
5×5 Clean Grip Sotts press from front rack
5×3 Hang Squat Clean + Push Press, <75%
5×1 Low Hang Squat Clean + Push Jerk, <85%

WORKOUT:
5min AMRAP
30 t2b
20 box jumps
10 shoulder to overhead (155/115)
Max effort pull-ups
Rest 3 minutes
4min AMRAP
20 t2b
10 box jumps
5 shoulder to overhead (155/115)
Max effort pull-ups

30 December 2014

Wednesday 31 December

Last WOD of 2014!

STRENGTH
SNATCH GRIP DEADLIFT - 5x3

WORKOUT 
In 8 minutes:
10 Thrusters @ 3/4 bodyweight
8 Hang Power cleans @ 3/4 bodyweight
6 Thrusters @ 3/4 bodyweight
4 Hang Power cleans @ 3/4 bodyweight
2 Thrusters @ 3/4 bodyweight
@ the 8 minute mark
100 Double unders
80 Sit ups 
60 Double unders 
40 Sit ups
20 Double unders

29 December 2014

Tuesday 30 December

STRENGTH
5×5 Snatch Grip Sotts press from back rack
5×3 Snatch Balance
5×1 Low Hang Squat Snatch, >85%

WORKOUT 
AMRAP 9 Minutes
10 Deadlift 275/185lbs
8 Lateral Bar Burpees
6 Strict HSPU

28 December 2014

Monday 29 December

STRENGTH
FRONT SQUAT - 6x6

WORKOUT
3 rounds for time
10 c2b pullups
10 power snatches (95/65)
10 overhead lunges (each leg)
20 t2b

25 December 2014

Friday 26 December

STRENGTH
Push Press
5x3 climbing

WORKOUT
Five rounds for time of:
Run 400 meters
185 pound Deadlift, 21 reps

24 December 2014

Thursday 25 December

Merry Christmas!!!!! Hopefully Santa brings those gains!  

WORKOUT:12 Days of Christmas 
**This workout goes like the song. So, 1, 2-1, 3-2-1, 4-3-2-1, etc.** 
1 Squat Clean Thruster (135 pounds/95 pounds)
 2 Handstand Push-Ups
 3 Over-the-Box Jumps (24”/20”)
 4 Burpees
 5 Wall Balls
 6 Push Presses (135 pounds/95 pounds)
 7 Front Squats (135 pounds/95 pounds)
 8 Kettlebell Swings (53 pounds/35 pounds)
 9 Toes-to-Bar
 10 Weighted Lunges (10 each leg)
 11 Clapping Push-Ups
 12 Squat Snatches (135 pounds/95 pounds)

23 December 2014

Wednesday 24 December

STRENGTH
Cleans - Establish 1 rep max! 

WORKOUT 
Complete as many rounds and reps as possible in 20 minutes of:
5 Power cleans (145lbs / 100lbs)
10 Toes to bar
 5 Wall balls

22 December 2014

Tuesday 23 December

STRENGTH
Snatch
Establish 1 rep max!

WORKOUT 
3 rounds 
3 overhead squats (135/95)
6 toes to bar
9 burpees
100m sprint 

21 December 2014

Monday 22 December

STRENGTH
FRONT SQUAT - 5x5

WORKOUT
100 Double unders
 5 rounds of Cindy
 80 Double unders
 4 rounds of Cindy
 60 Double unders
 3 rounds of Cindy
 40 Double unders
 2 rounds of Cindy
 20 Double unders
 1 round of Cindy

18 December 2014

Friday 19 December

STRENGTH
Strict Press - ESTABLISH NEW 1 REP MAX!

WORKOUT
HERO WORKOUT: BRADLEY
10 ROUNDS FOR TIME:
Sprint 100m
10 burpees
Sprint 100m
10 pull-ups

17 December 2014

Thursday 18 December

STRENGTH
Cleans
3 position clean complex (ground/low hang/high hang)
5 sets of the complex, go heavier each set

WORKOUT:
EIGHT 3 MIN ROUNDS TOTAL
400M RUN THEN AMRAP PUSH-UPS
400M RUN THEN AMRAP SIT-UPS
400M RUN THEN AMRAP PULL UPS
400M RUN THEN AMRAP AIR SQUATS
2 MIN REST THEN REPEAT

16 December 2014

Wednesday 17 December

STRENGTH
Deadlift
ESTABLISH NEW 1 REP MAX!

WORKOUT
3 ROUNDS
21 KBS
15 POWER CLEANS (135/95)
9 BURPEES
200M RUN
9 BURPEES
15 POWER CLEANS (135/95)
21 KBS 
200M RUN

15 December 2014

Tuesday 16 December

STRENGTH
Snatch
3 position snatch complex (ground/low hang/high hang)
5 sets of the complex, go heavier each set

WORKOUT 
5 MIN AMRAP
10 SHOULDER TO OVERHEAD (135/95)
10 BOX JUMP OVERS (24/20)
REST 1 MIN
5 MIN AMRAP
10 PULL-UPS
10 AIR SQUATS

14 December 2014

Monday 15 December

STRENGTH
Back Squat
ESTABLISH NEW 1 REP MAX!

WORKOUT
PARTNER WOD
2 ROUNDS FOR TIME
50 WALL BALLS
50 SUMO DEADLIFT HIGH PULLS (75/55)
50 BOX JUMP OVERS (24/20)
50 BURPEES

11 December 2014

Friday 12 December

STRENGTH
Strict Press
3x5 60/65/70% of (90% OF (1RM+10))

WORKOUT
HERO WORKOUT: DEL
For Time:
25 Burpees
Run 400 meters with a 20/14 pound medicine ball
25 Weighted pull-ups with a 20/14 pound dumbbell
Run 400 meters with a 20/14 pound medicine ball
25 Handstand push-ups
Run 400 meters with a 20/14 pound medicine ball
25 Chest-to-bar pull-ups
Run 400 meters with a 20/14 pound medicine ball
25 Burpees 

10 December 2014

Thursday 11 December

STRENGTH
BENCH PRESS
5x5

WORKOUT:
GOING AWAY WOD FOR NIC BRADLEY
4 rounds
5 mins per round
Max unbroken pullups
400m run
Shoulder to overhead (115/75)

Rest 4 mins between each round

07 December 2014

Monday 8 December

STRENGTH
Back Squat
3x5 60/65/70% of (90% OF (1RM+10))

WORKOUT
KARABEL
AMRAP 15 MIN
3 POWER SNATCHES (135/95)
15 WALL BALLS

04 December 2014

Friday 5 December

STRENGTH
Strict Press
5/3/1 @75%/85%/95%  OF 90% OF (1RM+10lbs)

WORKOUT
In teams of two, complete:
100 Power Cleans (135/95 lbs)
1600 Meter Relay with a 20 lb Ball or Dumbbell
100 Burpees
Only one partner works at a time. Partition reps however you like

03 December 2014

Thursday 4 December

STRENGTH
FIND 3 REP MAX FOR CLEANS

WORKOUT
12 min AMRAP, ascending ladder
1 pull-up
1 t2b
1 weighted step up (per leg)
2 pull-ups
2 t2b
2 weighted step ups (per leg)
....Continue on adding one rep every round....

02 December 2014

Wednesday 3 December

STRENGTH
Deadlift
5/3/1 @75%/85%/95%  OF 90% OF (1RM+10lbs)

WORKOUT
FOR TIME:
20 Thrusters
20 Hang Power Clean
20 Push Press
20 OHS
20 Front Squat
*Every minute, on the minute complete 5 Burpees.
Guys: 95#
Girls: 65#

01 December 2014

Tuesday 2 December

STRENGTH
FIND 3 REP MAX SNATCH

WORKOUT
FOR TIME
25 KBS 70/53
25 DOUBLE LEGGED MTN CLIMBERS
25 SUMO DEADLIFT HIGH PULLS
25 6FT/4FT BROAD JUMPS
25 KBS 70/53
25 DOUBLE LEGGED MTN CLIMBERS
25 SUMO DEADLIFT HIGH PULLS
25 6FT/4FT BROAD JUMPS
25 KBS 70/53

30 November 2014

Monday 1 December

STRENGTH
Back Squat
5/3/1 @75%/85%/95%  OF 90% OF (1RM+10)

WORKOUT
12 MIN AMRAP
100m run
10 wall balls
10 kneeling squat jumps
10 clapping push-ups

http://fubarbell.com/content/my-kneeling-jump-video-caught-attention-explosive

27 November 2014

Friday 28 November

STRENGTH
Strict Press
3x3 80/85/90% OF 90% OF (1RM+10)

WORKOUT
HERO WOD: CULBRETH
For time:
1 du
1 thruster 65/45
2 du
2 thrusters
Continue adding 1 du and 1 thruster every round until you reach 20 rounds
At the end of 5 rounds do 5 burpees 
At the end of 10 rounds do 10 burpees 
At the end of 15 rounds do 15 burpees 
At the end of 20 rounds do 20 burpees

25 November 2014

Wednesday 26 Nov

STRENGTH
Deadlift
3x3 80/85/90% of 90% of (1RM+10lbs)(add the 10lbs first!)

WORKOUT
4 ROUNDS FOR TIME
10 C2B PULL-UPS
20 KBS 
30 SIT-UPS
40 DUs

24 November 2014

Tuesday 25 November

STRENGTH
Clean work
1 dead lift + 3 high hang cleans

WORKOUT
“Breathing Fire Comp WOD 1” 
9 min AMRAP
100 DUs
12 SNATCHES (95/65)
80 DUs
10 SNATCHES (115/80)
60 DUs
8 SNATCHES (135/95)
40 DUs
6 SNATCHES (155/110)
20 DUs
4 SNATCHES (175/125)

23 November 2014

Monday 24 November

STRENGTH
Back Squat 
3x3 80/85/90% of 90% OF 90% OF 1RM+10

WORKOUT
80 DU
60 WALKING LUNGES EMPTY BAR OVERHEAD
40 EMPTY BAR PRESSES
20 SQUATS W EMPTY BAR
40 EMPTY BAR PRESSES
60 WALKING LUNGES EMPTY BAR OVERHEAD
80 DU

20 November 2014

Friday 21 November

STRENGTH
Strict Press - 90% of 1RM+10lbs
3x5 @75%/80%/85%
   
WORKOUT
5 rds for time
22 kbs
22 box jump
Run 400m
22 burpees
22 wall balls

19 November 2014

Thursday 20 November

Bergerons Open Test
20min AMRAP 
50 wall balls
50 double unders
40 box jumps (24/20)
40 t2b
30 chest to bar pull-ups
30 burpees
20 power cleans (145/100)
20 jerks (145/100)
10 snatches (145/100)
10 muscle ups

18 November 2014

Wednesday 19 November

STRENGTH
Deadlift - 90% of 1RM+10lbs
3x5 @75%/80%/85%

WORKOUT
500m row/run
15 Weighted Push-Ups @45/25
400m row/run
15 Strict Pull-Ups
300m row/run
15 Weighted Push-Ups @45/25
200m row/run
15 Strict Pull-Ups
100m row/run

17 November 2014

Tuesday 18 November

STRENGTH
5 Sets of the following Snatch Complex: 
3 Snatch grip push press from behind the neck + 2 snatch balance + 1 OH squat

WORKOUT
20 min AMRAP
6 power cleans (185/135)
12 burpees
18 T2B
100m run

16 November 2014

Monday 17 November

STRENGTH
Back Squat - 90% OF 1RM+10lbs
3x5 @75%/80%/85%  

WORKOUT
7 rounds
Each round is 2 mins
200m run
7 deadlifts (225/155)
remaining time of 2 mins: AMRAP HSPU

13 November 2014

Friday 14 November

STRENGTH
Strict Press - 90% of 1RM
3x5 60/55/70%

WORKOUT
5 rounds for time
7 deadlifts (275/185)
30 air squats
7 hspu

12 November 2014

Thursday 13 November

GIRLS ON GIRLS ON GIRLS
FOR TIME:

ANNIE
50/40/30/20/10
DU AND ABMAT SIT-UPS
5 min rest

KAREN
150 WALL BALLS
5 min rest

GRACE
30 CLEAN AND JERK (135/95)

11 November 2014

Wednesday 12 November

STRENGTH
Deadlift - 90% of 1RM
3x5 60/55/70% 

WORKOUT
30 min EMOM
Minutes: 1,4,7,10,13,16,19,22,25,28 – Deadlift x 2 (275/185)
Minutes: 2,5,8,11,14,17,20,23,26,29 – Handstand Push-up x 6
Minutes: 3,6,9,12,15,18,21,24,27,30 – Box jumps x 12

10 November 2014

Tuesday 11 November

 STRENGTH
Clean work
8 minute EMOM
1 clean+ 1 hang power clean + 1 split jerk

WORKOUT
20min AMRAP
200m run
10 burpee box jump
8 T2B
6 pull-ups
4 hspu

09 November 2014

Monday 10 November

STRENGTH
Back Squat - 90% of 1RM:
3x5 60/55/70%

WORKOUT
Cash IN 100 DU
THEN 5 RDS
10 KBS
10 TURKISH GET UPS
10 GOBLET SQUATS
Cash OUT 100 DU

07 November 2014

T-Shirts

If you ordered a T-shirt/Tank you can now pick them up at the 1800/1900 classes! Eagle Cash or cash accepted. If you can't make those times, please email crossfitundisclosed@gmail.com to set up an alternate time/location. 

06 November 2014

Friday 7 November

STRENGTH
Strict Press - 90% OF 1RM:
1x5 @75% / 1x3 @85% / 1x1+ @95% 

WORKOUT
HERO WOD: 
“COE”
10 ROUNDS for time
10 thrusters (95)
10 ring push-ups

05 November 2014

Thursday 6 November

STRENGTH
Cleans
5x3 Power Cleans
Go heavier each set

WORKOUT
4 rounds for time
10 wall balls
8 pull-ups
6 lateral burpee box jump overs
4 hspu
200m run

04 November 2014

Wednesday 5 November

STRENGTH
Deadlift - 90% OF 1RM:
1x5 @75% / 1x3 @85% / 1x1+ @95% 

WORKOUT
1-2-3-4-5-6-7-8-9-10
KBS
20 ABMAT SITUPS BETWEEN EACH ROUND

03 November 2014

Tuesday 4 November

STRENGTH
Snatches
1 snatch w/ pause above knees + 1 hang snatch + 1 overhead squat
5 sets of this complex try and go up every set

WORKOUT
5 rounds, each round has a 4 min cap, 1 min between each round
BUY IN FOR EACH ROUND: 400m run
Remaining time of round is AMRAP of:
RD1: DEADLIFT (135/95)
RD2: POWER CLEAN (135/95)
RD3: FRONT SQUAT (135/95)
RD4: PUSH PRESS (135/95)

**On-Ramp this T/W/Th @ 1830**

02 November 2014

Monday 3 November

STRENGTH
Back Squat - 90% OF 1RM:
1x5 @75% / 1x3 @85% / 1x1+ @95%   

WORKOUT
7min AMRAP
4 wall walks
5 squat jumps
6 burpees
1 min rest
6min AMRAP
6 pushups
6 t2b

30 October 2014

Friday 31 October

STRENGTH
Strict Press - 3x3 
80/85/90% of 90% of 1RM 

WORKOUT
HERO WOD: 
“MCGHEE”
30min AMRAP
5 deadlift (275lbs)
13 push-ups
9 box jumps (24”)

29 October 2014

Thursday 30 October

STRENGTH
Cleans
1 clean with pause above the knees +1 hang clean + 1 front squat 
5 sets of this complex try and go up in weight every set

WORKOUT
400m run
20 front squats (95/65)
400m run
20 cleans (95/65)
400m run
20 lunge walk steps (95/65)
400m run

28 October 2014

Wednesday 29 October

STRENGTH
Deadlift - 3x3 
80/85/90% of 90% of 1RM

WORKOUT
TABATA
Box jumps
Double Unders
Burpees
Empty barbell thrusters

27 October 2014

Tuesday 28 October

STRENGTH
Snatch work - 
Snatch Balance - 4x3 medium weight 
Sotts Press - 3x10 pvc/empty bar

WORKOUT
12 min AMRAP
6 Overhead squats (135/95)
6 box jumps (24”/20”)

26 October 2014

Monday 27 October

STRENGTH
Back Squat - 3x3
80/85/90% of 90% of 1RM

WORKOUT
Run 400m
10 strict pull-ups
Run 300m
20 T2B
Run 200m
30 Deadlift (185/135)
Run 100m
40 KBS 53/33

23 October 2014

Friday 24 October

STRENGTH
Strict Press - 3X5
75/80/85% of 90% of 1 rep max

WORKOUT
HERO WOD: DANNY
AMRAP 20 mins
30 box jumps (24”)
20 push press (115lbs)
30 pull ups

22 October 2014

Thursday 23 October

STRENGTH
Snatch
3 hang snatch + 1 overhead squat
5 sets of the complex, go heavier each set

WORKOUT
Active Recovery Day
Swimming for 20-30 minutes
Jog for 20 mins
Mobility

OR

15min AMRAP
3 cleans (135/95)
3 over the bar burpees
6 cleans
6 over the bar burpees
9 cleans 
9 over the bar burpees 
And so on. Multiples of 3


21 October 2014

T-Shirts!

We are now accepting pre-orders for tank tops (female) and t-shirts! All are $25 - designate size and color in an email to crossfitundisclosed@gmail.com to pre-order yours! 






Wednesday 22 October

STRENGTH
Deadlift - 3X5
75/80/85% of 90% of 1 rep max

WORKOUT
8 mins to complete:
800m run and with remaining time of 8 mins:
AMRAP of 11 wall balls and 11 up and over box jumps
REST 1 MINUTE
4 mins to complete:
400m run and with time remaining of 4 mins:
AMRAP of 7 wall balls and 14 push ups

20 October 2014

Tuesday 21 October

STRENGTH
Cleans - 3 hang cleans + 1 jerk 
5 sets of the complex, go heavier each set

WORKOUT
21-15-9
Weighted walking lunges (45/35lb plate overhead)
HSPU
T2B

19 October 2014

Monday 20 October

STRENGTH
Back Squat - 3X5
75/80/85% of 90% of 1 rep max from last week

See link for Wendler strength system we'll be using:
http://www.lift.net/workout-routines/wendler-5-3-1/

WORKOUT
6 rounds for time
12 alt 1 arm kbs (35/55lbs)
18 double unders

16 October 2014

Friday 17 October

STRENGTH
Strict Press - Establish a 1 rep max 

WORKOUT
HERO WOD: 
"Gulch"
7 rounds:
7 Chest to Bar Pull-Ups
7 Push Jerks (155/105)
7 Burpees

15 October 2014

Thursday 16 October

STRENGTH
Snatch
3 position snatch complex (ground/low hang/high hang)
5 sets of the complex, go heavier each set

WORKOUT
Active Recovery Day
Rowing technique
500m max effort row
Mobility


**Reminder** 
Open gym M/W/F at 0430 will not occur from 16-26 Oct - it will resume 27 Oct

14 October 2014

Wednesday 15 October

STRENGTH
Deadlift - Establish a 1 rep max

WORKOUT
EMOM 14 MINS
Odd: 5 Sumo Deads (315/225) + 15 air squats + AMRAP Double unders
Even: Rest

13 October 2014

Tuesday 14 October

STRENGTH
Cleans
3 position clean complex (ground/low hang/high hang)
5 sets of the complex, go heavier each set

WORKOUT
Filthy 50
50 Box Jumps (24")
50 Jumping Pull-Ups
50 Kettlebell Swings (35, 25)
50 Walking Lunge Steps
50 Knees-to-Elbows
50 Push Press (45, 35)
50 Hip Extensions
50 Wallballs (20, 14)
50 Burpees

50 Double unders


**Open gym M/W/F at 0430 will not occur from 16-26 Oct - it will resume 27 Oct**

12 October 2014

Monday 13 October

STRENGTH
Back Squat - Establish 1 rep max

WORKOUT
5 rounds for time
12 kbs (55/70lbs)
12 t2b
200 meter run

09 October 2014

Friday 10 October

“Nasty Girls”
Three rounds for time of:
50 Squats
7 Muscle-ups

10 Hang power cleans, 135/95lb

08 October 2014

Thursday 9 October

A.  Reps in 12 minutes of:
      One burpee and toes-to-bar the first min
      Three burpees and toes-to-bar the second minute
      Five of each the third minute
      Etc. continuing as long as able
      Once a round is failed, restart at the one-rep round and work back up

B.  In two minutes, run max distance

On-Ramp @ 1830

**REMINDER**
The M-F 0500 and 0600 have combined into a 0530 only!

Open gym is M/W/F at 0430

07 October 2014

Wednesday 8 October

A.  Front squat 3-3-3+
B.  With a partner, rounds in 15 minutes of:
      12 Butterfly Abmat sit-ups
      10 Pistols, alternating legs
      8 Weighted push-ups, 25/10lb

      Partners alternate rounds

On-Ramp at 1830 Wednesday and Thursday this week

06 October 2014

Tuesday 7 October

For time:
40 Burpees
40 Kettlebell swings, 55/35lb
40 Wall balls, 20/14lb
40 Hand-release push-ups

150 Double-unders (2x singles)

05 October 2014

Monday October 6


For time:
Deadlift, 21 reps
400 meter Run
Front squat, 18 reps
400 meter Run
Power clean, 15 reps
400 meter Run
Push jerk, 12 reps

400 meter Run

15 September 2014

Tuesday 16 September

In teams of four for time:
-​Run 800 meters (200 meters each)
-​100 Kettlebell swings (25 each), 35/25lb, team holds bottom of squat
-​100 Toes-to-bars (25 each), team holds top of push up
-​Run 800 meters (200 meters each)

Mini Shoulder Mobility Clinic with Coach Dave at approx 0545. Will probably last ~20 minutes. Athletes from 0500 should plan to stay a little late and 0600 athletes should show up early if interested. The 0600 class will get started no later than 0615.

14 September 2014

Monday 15 September


A.  Back squat 8-6-4-2-6


B.  Rounds in 15 minutes of:

200 meter run

10 Strict pull-ups

200 meter run

10 Strict ring dips

 


11 September 2014

Friday 12 September

A.  Bench press 5-5-3-3-1-10


B.  “Death by Burpees”

​With a continuously running clock:

​One burpee the first minute, two the second minute, three the third minute, etc., continuing

​as long as you are able.


Thursday 11 September

For time as a three-person team:

Run 400 meters

90 Kettlebell snatches, alternating arms

Run 300 meters

120 Kettlebell swings

Run 200 meters

150 Goblet squats

Run 100 meters


09 September 2014

Wednesday 10 September

A.  Deadlift 5-5-5-3-3


B.  Rounds in 12 minutes of:

​10 Ring push-ups

​15 Air squats

​20 Sledge hammer swings (10 each arm)

 


08 September 2014

Tuesday 9 September

Three rounds for time of:

Run 600 meters

20 Butterfly Abmat sit-ups

20 Pull-ups

20 Box jumps, 30/24”


07 September 2014

Monday 8 September

Rounds in 20 minutes of:

​2 Muscle-ups

​4 Handstand push-ups

​8 Kettlebell swings 32kg/24kg (70/55lb)

04 September 2014

Friday 5 September

A.  Thruster 5-5-3-3-1


B.  Muscle-up skill work/progressions, 20-25 minutes

 


03 September 2014

Thursday 4 September

Rounds in 15 minutes of:

100 Meter sprint

20 Box jumps, 24/20”

50 Meter farmer walk, 55/35lb each hand

15 Butterfly Abmat sit-ups

 

**18:00 On-Ramp Session D

02 September 2014

Wednesday 3 Sept

Mini “Barbara”
Three rounds, each for time of:
20 Pull-ups

30 Push-ups

40 Sit-ups

50 Squats

Rest 3 minutes between each round

**on-ramp session c 

01 September 2014

Tuesday 2 September

Five bear complexes, for max weight

Bear complex:

Complete the following sequence seven times without dropping the bar:

- Power clean

- Front squat

- Push press [land bar in rear rack (behind the head) position]

- Back squat

- Push press (land bar in front rack position


**18:00 On-ramp session B 

31 August 2014

Monday 1 September

Rounds in 15 minutes of:

100 Meter sprint

20 Walking lunge steps

10 Hand-release push-ups

50 Double unders (2x singles)

28 August 2014

Friday 29 August

"Holleyman” (shortened)

Twenty rounds for time of:

5 Wall balls, 20/14lb

3 Handstand push-ups

1 Power clean, 225/155lb (Deadlift 155/95lb)

 

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MS, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, KY, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq.

 

He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

27 August 2014

Thursday 28 August

A.  Three sets of max reps bodyweight bench press


B.  Rounds in 12 minutes of:

​5 Box jumps, 24/20”

​5 Butterfly Abmat sit-ups

​Increase reps by 1 each round


**18:30 On-Ramp Session C


26 August 2014

Wednesday 27 August


A.  Weighted chin-up, 1 rep max


B.  With a continuously running clock:

One 10-meter suicide sprint the first minute, two the second minute, three the third minute,

etc., continuing as long as you are able.

 

**On-Ramp Session B

25 August 2014

Tuesday 26 August

Eight rounds for max reps of:


Hang power clean, 115/75lb, 20 seconds

Rest 10 seconds

Push press, 115/75lb, 20 seconds

Rest 10 seconds

 

**On-Ramp Session A


24 August 2014

21 August 2014

20 August 2014

Thursday, 21 August

For time:

​Run 400 meters

​20 Wall balls 20/14lb

​20 Toes-to-bars

​20 Power snatches 115/75lb (SDHP 75/55lb)

​20 Toes-to-bars

​20 Wall balls

​Run 400 meters

 

**On-Ramp Session B

19 August 2014

Wednesday, 20 August

A.  Double under skill work, 10 minutes


B.  Five rounds for time of:

​15 Weighted walking lunge steps, 95/65lb barbell in front rack

​30 Double-unders (75 singles)


**(On-Ramp Session A)

18 August 2014

Tuesday 19 August

Rounds in 15 minutes of:

​5 Chest-to-bar pull-ups

​10 Wall balls, 20/14lb

​15 Kettlebell swings, 35/25lb


*(On-Ramp Session D)

Update

UPDATE. The 0400 open gym will be cancelled this week and will resume 25 August.

17 August 2014

Monday 18 August

A.  Rounds and max reps in 7 minutes with partner of:

​Run 200 meters

​Max rep ring dips


B.  Rounds and max reps in 7 minutes with partner of:

​Run 200 meters

​Max rep pistols (alternate legs)

14 August 2014

Squat Clinic with Coach Dave, this Saturday at 1800.

Want to learn how to squat more safely and protect your back? Want to work towards a double body weight back squat? Learn techniques used by skilled powerlifters to maximize their squat. The air squat, front squat, and back squat will be reviewed along with relevant mobility. Although geared more towards intermediate level lifters, beginners are also welcome.

Friday, 15 August


A. Bench press, 1 rep max

B. 10! Rep rounds for time:
Medicine ball cleans, 20/14lbs
Hand-realeas push-ups
Box jumps, 24/20"

13 August 2014

Thursday, 14 August

A.  “Fran”
      Time for 21-15-9 reps of:
            Thruster, 95/65lb
            Pull-ups

B.  For time:

      100 Butterfly Abmat sit-ups