August 2015

There is Midday 3.0 from 10:30am-12:30pm

WOD

5 rounds for time of:
15 CTB Pull Ups
400m run
TC: 20 minutes

*Pack
4 rounds
10 CTB or 15 Pull Ups
400m run
*Pup
3 rounds
10 Banded Pull Ups or Ring rows
400m run

Strength

2-A-DAY

5 rounds for time of:
15 CTB Pull Ups
400m run

L2:
4 rounds for time of:
10 CTB Pull Ups
400m run

There is NO Midday 3.0

WOD

“PIKE”
5 rounds for time of:
20 Thrusters (75/55)
10 Strict Ring Dips
20 Push Ups
10 Strict HSPU
100m run

*Pack: 4 rounds
20 Thrusters (75/55)
10 Strict Dips
20 Push Ups
10 Stirct BB Press (75/55)
100m run
* Pups: 3 rounds
15 Thrusters (45-75/35-55)
10 P-Bar Dips (Banded)
10 Push Ups
10 Strict BB Press (45-75/35-55)
100m run

Strength

2-A-DAY

3 rounds for time:
20 Thrusters (95/65)
10 Strict Ring Dips
20 Push Ups
10 Strict HSPU
200m run

L2
3 rounds for time:
20 Thrusters (75/55)
10 Strict Ring Dips
20 Push Ups
10 Strict HSPU or 10 Strict BB Press (75/55)
200m run

There is Midday 3.0 from 11:30am-1:00pm

WOD
AMRAP in 10 minutes of:
10 SDLHP (115/85)
10 Burpees Over the Bar

*Pack
(95/65)
*Pup
(75-95/45-65)

Strength

L1: Class Warm up.
A. 6 sets of:
Sq Snatch
Set 1 x 5 reps @ 5 RPE
Set 2 x 3 reps @ 6 RPE
Set 3 x 1 rep @ 7 RPE
Set 4 x 5 reps @ 6 RPE
Set 5 x 3 reps @ 7 RPE
Set 6 x 1 rep @ 8 RPE
B. AMRAP in 5 minutes of:
10 KB Swings (1.5/1pd)
10 Burpees

L2: Self led Warm up.
A. Every 2 minutes for 8 minutes (5 total sets)
Sq Snatch x 3 @ 80% of 1RM Sq.Snatch
B. EMOM x 10 minutes of:
Min 1: 3-5 Snatch Grip BTK Press @ 60% of 1RM Press
Min 2: HS Walk x 30 seconds Max Distance
C. Tabata Style Midline – 20s On/40s Off
V-Snaps x 2 sets
Rest 1 minute
Hollow Rocks x 2 sets
Rest 1 minute
V-Snaps x 2 sets

L3: Self led Warm up.
A. Every 2 minutes for 10 minutes (6 total sets)
Sq Snatch x 3 @ 80% of 1RM Sq.Snatch
B. EMOM x 12 minutes of:
Min 1: 3-5 Snatch Grip BTK Press @ 65-70% of 1RM Press
Min 2: HS Walk x 30 seconds Max Distance
C. Tabata Style Midline – 20s On/40s Off
V-Snaps x 3 sets
Rest 1 minute
Hollow Rocks x 3 sets
Rest 1 minute
V-Snaps x 3 sets

2-A-DAY

5 rounds for time of:
5 Deadlift (275/195)
10 Burpees Over ther Bar

L2
5 rounds for time of:
5 Deadlift (225/155)
10 Burpees Over ther Bar

WOD:
REST DAY!!
* There is NO Midday 3.0
* There is NO #CDP

Class Times
9:00am,10:30am,1:00pm

There is NO Midday 3.0

WOD
AMRAP in 10 minutes of:
10 Box Jumps (40/30″) No rebounding
20 Alt Pistols

* Pack
10 Box Junps (24-30/20-24″)
20 Alt Pistols (To a Box/Scale as needed)
*Pup
10 Box Jumps (Scale as needed)
10 Split Splits/leg (Off a Box)

Strength

L1: Class Warm up.
A. 6 sets of:
Front Squat
Set 1 x 5 reps @ 6 RPE
Set 2 x 3 reps @ 7 RPE
Set 3 x 1 rep @ 8 RPE
Set 4 x 5 reps @ 7 RPE
Set 5 x 3 reps @ 8 RPE
Set 6 x 1 rep @ 9 RPE
B. AMRAP in 5 minutes of:
10 Box Jumps (24/20″)
20 Alt Reverse Goblet Lunges (1pd/12kg)

L2: Self led Warm up.
A. EMOM x 5 minutes
Front Squat x 3 reps @ 70% of 1RM
EMOM x 5 minutes
Front Squat x 5 reps @ 50% of 1RM
* No rest between the 2 EMOM’s
B. 3 Supersets of:
20 Alt DB Curls
Max Effort Banded Curls
Rest 1 minute
C. Complete
30-50 Banded Tricep Push Downs
*Break as needed.

L3: Self led Warm up.
A. EMOM x 5 minutes
Front Squat x 3 reps @ 70% of 1RM
EMOM x 5 minutes
Front Squat x 5 reps @ 50% of 1RM
EMOM x 5 minutes
Front Squat x 7 reps @ 30% of 1RM
* No rest between the 3 EMOM’s
B. 3 Supersets of:
20 Alt DB Curls
Max Effort Banded Curls
Rest 1 minute
C. 1 superset of “Taksnaps Shoulders”
12 DB Lateral Raises
12 DB Front Raises
12 Bentover DB Lateral Raises
12 Bentover DB Kickbacks
12 DB Bicep Curls
12 DB Shoulder Press
* Using from 8-15lb Db’s.
* Move from one exercise to the other without putting the DB’s down, you may rest with them in your hands.

2-A-DAY
AMRAP in 10 minutes of:
10 Burpee Box Jumps (30/24″)
20 Alt Reverse BB Lunges (115/85)

L2:
AMRAP in 10 minutes of:
10 Burpee Box Jumps (30/24″)
20 Alt Reverse BB Lunges (95/65)

There is Midday 3.0 from 10:30am-12:30pm

WOD
Dead Lift
10-5-3-1-1-1-3-5-10
Rest 2-3 minutes between sets
*Partner up to share bars

A. 2 sets of:
Deadlift x 7 reps @ 40-50%
B. 2 sets of:
Deadlift x 5 reps @ 50-60%

Suggested weight increases

Set 1 x 10 reps @ 60-65%
Set 2 x 5 reps @ 70-75%
Set 3 x 3 reps @ 80%
Set 4 x 1 rep @ 85%
Set 5 x 1 rep @ 90%
Set 6 x 1 rep @ 90% +
Set 7 x 3 reps @ 85%
Set 8 x 5 reps @ 75-80%
Set 8 x 10 reps @ 65-70%
* Pack – 9 sets 50-60-70-75-80-85-75-65-55 % Effort
* Pups – 9 sets @ 50-70 % Effort

Strength

L1: Do the Class

L2: Self led Warm up.
A. E2MOM x 8 minutes (5 total sets)
Sq Clean x 3 + Split Jerk @ 75% of 1RM Clean & Jerk
B. EMOM x 10 minutes
Min 1: 1-3 Strict Pronated Pull Ups + 1-3 Strict CTB Pull Ups
Min 2: 30-45 second Ring Plank Hold
C. Complete
30 Banded Pull Aparts
15 (L) Powell Raises (5-10lbs)
15 (R) Powell Raises (5-10lbs)
30 Banded Pull Aparts
Rest as needed between
*Powell Raises

L3: Self led Warm up.
A. E2MOM x 10 minutes (6 total sets)
Sq Clean x 3 + Split Jerk x 2 @ 75% of 1RM Clean & Jerk
B. EMOM x 12 minutes
Min 1: 3-5 Strict Prontated Pull Ups + 3-5 Strict CTB Pull Ups
Min 2: 30-45 second Ring Plank Hold
C. Complete
50 Banded Pull Aparts
15 (L) Powell Raises (5-15lbs)
15 (R) Powell Raises (5-15lbs)
50 Banded Pull Aparts
Rest as needed between
*Powell Raises

2-A-DAY

5-7 sets of:
500m Row
Rest 2-3 minutes between sets
* Try to stay +/- 5 seconds with all sets.

L2:
3-5 sets
500m Row
Rest 2-3 minutes between sets
*Try to stay +/- 5 seconds with all sets.

There is Midday 3.0 from 10:30am-12:30pm

WOD
“Chelsea”
EMOM x 30 minutes of:
5 Pull Ups
10 Push Ups
15 Squats

* If you fall behind the clock, turn it into a 30 min AMARP

* Pack
AMRAP in 15-20 minutes
5 Pull Ups
10 Push Ups
15 Squats
*Pup
AMARP in 10-15 minutes
5 Banded Pull Ups or Ring Rows
10 Push Ups (From the knees)
15 Squats

Strength

L1: Class Warm up.
A. 5 sets of:
Snatch Pull + Power Snatch
Set 1 x 1 rep @ 6 RPE
Set 2 x 1 rep @ 7 RPE
Set 3 x 1 rep @ 7 RPE
Set 4 x 1 rep @ 8 RPE
Set 5 x 1 rep @ 8 RPE

B. AMRAP in 10 minutes of:
5 Pull Ups
10 Push Ups
15 Squats

L2: Self led Warm up.
A. Every 2 minutes for 8 minutes (5 total sets)
Snatch Pull + Power Snatch + Snatch Balance @ 72.5% of 1RM
B. EMOM x 10 minutes
Min 1: 5 Seated DB Press + 10-20 second HS Hold
Min 2: 5 Burpees + 40 Dbl Unders
C. 3 sets of:
30 second Plank Hold (Elbows)
10 Hollow Rocks
30 second Plank Hold (Elbows)
Rest 1 minute

L3: Self led Warm up.
A. Every 2 minutes for 10 minutes (6 total sets)
Snatch Pull x 2 + Power Snatch + Snatch Balance x 2
* Sets 1-3 @ 70% Sets 4-6 @ 75% of 1RM
B. EMOM x 12 minutes
Min 1: 5-7 Strict HSPU + 10-20 seconds HS Wold
Min 2: 5 Burpees + 50 Unbroken Dbl Unders
C. 3 sets of:
10 GHD Sit Ups (Only to 90 Degrees)
Rest 90 seconds

2-A-DAY

For time:
1 to 10
Clean & Jerk (135/95)
* With 1 round of “Cindy” between sets (10 rounds)
5 Pull Ups
10 Push Ups
15 Squats

L2:
2.4.6.8.10
Clean & Jerk (135/95)
* With 1 round of “Cindy” between sets (5 rounds)
5 Pull Ups
10 Push Ups
15 Squats

WOD:
REST DAY!!

* There is NO Midday 3.0

Class Times
7:00am,10:30am,4:30pm,5:30pm
Phase 3.0 – 4:30pm-7:30pm

CrossFit Competitor Gymnastics
7:00pm-8:30pm

There is Midday 3.0 from 10:30am-12:30pm

WOD
For time:
50 Snatches (135/95)
*TC 10 min

* Pack
Option 1 – 50 Snatches (95-115/65-85)
Option 2 – 30 Snatches (135/95)
* Pup
30 Snatches (75-95/45-65)

Strength

L1: Class warm up.
A. 6 sets of:
Back Squat
Set 1 x 5 reps @ 6 RPE
Set 2 x 3 reps @ 7 RPE
Set 3 x 1 rep @ 8 RPE
Set 4 x 5 reps @ 7 RPE
Set 5 x 3 reps @ 8 RPE
Set 6 x 1 rep @ 9 RPE
B. For time
30 Snatches (95-115/65-85)

L2: Self led Warm up.
A. EMOM x 5 minutes
Back Squat x 3 reps @ 70% of 1RM
EMOM x 5 minutes
Back Squat x 5 reps @ 50% of 1RM
* No rest between the 2 EMOM’s
B. 3 sets of
(R)Farmers Carry + (L)OH Waiters Walk x 100ft
(L)Farmers Carry + (R)OH Waiters Walk x 100ft
Rest 1 minute between sets
* Farmers Carry + Waiters Walk (1.5+1pd/1pd+12kg)

L3: Self led Warm up.
A. EMOM x 5 minutes
Back Squat x 3 reps @ 70% of 1RM
EMOM x 5 minutes
Back Squat x 5 reps @ 50% of 1RM
EMOM x 5 minutes
Back Squat x 7 reps @ 30% of 1RM
* No rest between the 3 EMOM’s
B. 3 sets of
(R)Farmers Carry + (L)OH Waiters Walk x 100ft
(L)Farmers Carry + (R)OH Waiters Walk x 100ft
Rest 1 minute between sets
* Farmers Carry + Waiters Walk (2+1.5pd/1.5+1pd)

2-A-DAY

For time:
15 Power Snatch (135/95)
10 Power Snatch (155/105)
5 Power Snatch (175/115)
*One bar, change loads as you go.

L2
15 Power Snatch (115/85)
10 Power Snatch (135/95)
5 Power Snatch (155/105)
*One bar, change loads as you go.

There is Midday 3.0 from 11:30am-1:00pm

WOD
Split Jerk x 3-3-3-3-3-3-3

Tech Portion:
A. 2 sets of:
Split Jerk x 5 reps @ 40-50%
B. 2 sets of:
Split Jerk x 3 reps @ 50-60%

Suggested weight increases
Set 1 x 3 reps @ 70%
Set 2 x 3 reps @ 75%
Set 3 x 3 reps @ 80%
Set 4 x 3 reps @ 85%
Set 5 x 3 reps @ 90%
Set 6 x 3 reps @ 90%
Set 7 x 3 reps @ 90 + %
* Pack – 7 sets x 3 reps 60-65-70-70-75-80 -80+ % Effort
* Pups – 7 sets x 3-5 reps @ 50-60 % Effort

Strength

L1: Do the Class

L2: Self led Warm up
A. E2MOM x 8 minutes (5 total sets)
Power Clean x 3 + Split Jerk @ 70% of 1RM P.Clean
B. EMOM x 10 minutes of:
Min 1: 3-5 Rope Pull Ups (Chin over the Bar)
Min 2: 200m run
C. 3 sets of:
Wtd Plank Holds x 30-45 seconds (plate over the hips)
Rest 1 minute between sets

L3: Self led Warm up.
A. E2MOM x 10 minutes (6 total sets)
Power Clean x 3 + Split Jerk x 2 @ 70% of 1RM P.Clean
B. EMOM x 12 minutes of:
Min 1: 1-2 L-Sit Rope Climbs (Seated from Rogue ropes)
Min 2: 200m/175m Row
C. 4 sets of:
Wtd Plank Holds x 45-60 seconds (plate over the hips)
Rest 1 minute between sets

2-A-DAY

For time:
50 Should to Overhead (165/115)
* At the top of every minute do 5 Burpees
* Start with 5 Burpees

L2:
30 Shoulder to Overhead (135/95)
* At the top of every minute do 5 Burpees
* Start with 5 Burpees