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