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