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November 21, 2014

A. Five sets of: Back Squat x 2-4 reps @ 30X1 Rest 60 seconds Single-Arm Dumbbell Row x 12-15 reps @ 2111 Rest 2 minutesB.For time: Row 1000 Meters followed immediately by . . . Three rounds of: Double-Unders x 30 reps Kettlebell Swings x 20 reps Handstand Push-Ups x 10 reps

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November 20, 2014

A.Five or Six sets of: Shoulder Press @ 20X1 tempo Rest 3 minutes between sets (use this time effectively to work on hip mobility or glute activation exercises – your coaches can help give you some suggestions) For the shoulder press, perform the following reps and percentages: * Set 1 – 50% of possible 1-RM ...

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November 19, 2014

A.Take 12 to 15 Mins and Build up to 85% of your 1RM Deadlift B.Every 4 Minutes for 6 Sets3 Deadlifts @ 85% 1RM6 Toes To Bar250m Row

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November 18, 2014

A.Take 12 to 15 Minutes to Work on Split Jerk Technique. You may go as heavy as desired while maintaining perfect form. B.3 Rounds For Time:10 Thrusters15 Kettlebell Swings20 Pull-Ups

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November 17, 2014

A.5 Sets:Power Cleans 1.1.1 (rest 10 secs between singles)Rest 20 Secs5 Tall Box JumpsRest 3 Mins B.Every 3 Minutes For A Total Of 5 Sets:6 Power Cleans @ 75-80% of today's heaviest set12 Hand Release Push-Ups300m Run

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November 13, 2014

A.3 Sets:10 DB/KB Walking Lunges (Each Leg)Rest 60 Secs1 Min Side Plank (Each Side)Rest 60 Secs B.For Time:400m Run30 Front Squats (weights on whiteboard)30 Burpees400m Run

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November 12, 2014

A.5 Sets:2-4 Shoulder Press @21x1Rest 90 Secs2-4 Weighted Pull-Ups @ 21x0Rest 90 Secs B.For Time:21-15-9Shoulder To Overhead (Percentages are on whiteboard)Pull-Ups

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November 11, 2014

"Three Wise Men"“Jeremy” Complete as many rounds and reps as possible in 4 minutes of: 5 Hang Squat Snatch 135/95 10 Burpees Over the BarbellRest 2 minutes, and then…“Ben” Complete as many rounds and reps as possible in 4 minutes of: 10 Power Cleans 135/95 20 Pull-UpsRest 2 minutes, and then…“Beau” Complete as many rounds and reps as possible ...

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November 10, 2014

A.3 Sets:6-8 DeadliftsRest 90 Secs12-15 Ring DipsRest 90 Secs B.Against a 2 minute running clock, complete as many rounds and reps as possible of:12 Deadlifts9 Hang Cleans6 Jerks/Presses *Rest exactly 2 mins and repeat for a total of 3 sets*Weights are percentage based and are written on the whiteboard

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November 7, 2014

A.4 Sets:6-8 Back Squats @ 30x1Rest 90 Secs5 Wall Slides @ 3030Rest 90 Secs B.CrossFit Games Open Workout 14.110 Min AMRAP:30 Double Unders15 Power Snatches 75/55

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