Tuesday – 6/4/13

Starting today we following a new strength program. We will be following the Takano strength program (links below).

You will need to fill in your 1 rep max on the lifts in sheet 1 labeled “Max”, once you have this done

all the weights for the workouts will automatically be filled in for you on the sheet labeled “workouts”.

Print it out and bring it with you.

I can help you out if you have problems. I will also have a printed version at the box today.

Strength Progression-10percent – Excel version

Google Doc Version

________

Tuesday – 5/28/13

Strength:
12 MIN OTM
2 Back Squat @ 80%
5 Push Ups

WOD:
4 rounds of

3 rounds
12 Dubs
9 Box Jumps 24/20
3 Burpees

* 1 Minute rest after each 3 round cycle

_____________________

Strength progression

Strength Progression-10percent

or

Google Doc Version

________________________________________________________

Tuesday 5/22/13
Strength:
Full Clean 1RM
3x max HS holds

WOD:
12 min OTM
2 Full Cleans 80% of 1RM
20 DUBs

Friday:
Squat 5RM then 3×5 @ 90% of 5RM
3x max rep pull ups

WOD:
12 Min AMRAP
15 MB sit-ups
200m sprint
15 KB swings 70/53

Tuesday 5/14/13 –

Strength:
Deadlift 3 RM

WOD:
AMRAP 20 Min
400m Run
10 KB SDHP 53/35
Max Rep Pull Ups
*once you come off the bar the round is over
*score is rounds and total Pull Ups
(courtesy of One World CrossFit)

Friday 5/17/13

Strength:

Squat 5RM
3x max rep Push Ups

WOD:
5 – 3 minute rounds
3 Power Clean 135/95
6 Front Squat 135/95
9 Burpees

ENJOY!!!
____________________________________________________________________________________________

Tuesday – 5/7/13

Strength:
Squat 3,1 @ +15 of 10RM
max reps @ -30 10RM
Bench Press 5RM

WOD:
15 Min AMRAP
1 Front Squat 165/115
2 Push Press 165/115
3 Box Jumps 24/20
5 Strict Pull Ups
25 DUBs

Friday – 5/10/13

Strength:
Power Clean
3,3,3,3,3,3
Power Shrug
3,3,3 (start at your final weight of PC and keep climbing)

WOD:
6 Rounds
60 yard farmer carry AHAP!
sprint back to start and back to implements
each time you drop implements you do a burpee

_____________________________________________________________________________________________________

Tuesday – 4/30/13

Strength:
Squat 5,3 @ +10#s of 10RM then Max Reps @ -20#s of 10RM
1,1,1,1,1, – Press+Push Press+Push Jerk= 1 rep

WOD:
21-15-9
Thrusters 115/75
Box Jumps 24/20

Friday – 5/3/13

Strength:
15 Min Every 30 Seconds
1 Deadlift @ 80%

WOD:
12 MIN AMRAP
3 Hang Power Clean 185/135
30 Dubs
10 Pull ups
__________________________________________________

Tuesday – 4/23/13

Strength:
Squat 5,3 @ +5#s of 10RM then Max Reps @ -10#s of 10RM
Push Press 3,3,2,1,1,1

WOD:
Tabata Cal Row
rest 1 min
Tabata Box Step Overs (explosive and must come to full extension off of box)
rest 1 Min
Tabata Cal Row

Friday – 4/26/13

Strength:
Snatch Pull-Power Snatch-Snatch Pull 3,3,3,3,3
*cannot drop bar or set does not count
* Get as heavy as possible

WOD:
“Tillman”
7 Rounds
7 Deadlifts 315/215
200m Run
15 Pull ups
45 sec rest
________________________________________________________________________________________________________________

Tuesday 4/16/13

Strength
20 min OTM
3 Power Cleans 185/135 (odds)
3 strict Pull Ups (evens)

WOD:
5 Min AMARAP
5 Deadlift 225/155
10 Burpee lateral bar jumps

Friday 4/19/13

Strength:
Back Squat all at 10RM 3,1,max reps
3 x max rep Chin Ups

WOD:
12,9,6,3
Thrusters 135/95
Run 200m
25 DUBs

Tuesday – 4/9/13

Strength:
Deadlift 1RM

WOD:
Tabata Hang Clean 135/95
Rest 1 min
Tabata Burpees
Rest 1 min
Tabata Hang Clean 135/95

Friday – 4/12/13

Strength:
Squat 10RM
Press 5RM

WOD:
21-15-9
OHS 135/95
Pull UPs
Box Jumps
_________________________________________________________________________________________________

Tuesday – 3/26/13

Strength:
Squat 7RM
3×3 weighted Pull Ups AHAP!!

WOD:
Death by Front Squat @ 90% BW
1 first Minute
2 second Minute
3 third minute
and so on until you cannot complete required reps in the given minute

Enjoy!!
__________________________________________________________________________________________________________________

Tuesday 3/19/13

Strength:
Weighted Push Up 3,3,3,3,3
Max Height Box Jump 1RM

WOD:
3 Rounds for Max Reps (FGB STYlish)
1 Min Back Squat 225/155
1 min rest
1 Min Pull UPs
1 min rest
1 Min Push Press 135/95
1 Min Rest
1 Min 25 Yard Shuttles
1 min Rest

_______________________________________________________________________________________________________

ENJOY!!

Tuesday 3/12/13

Strength:
2+1,2+1,2+1,2+1,2+1
POWER CLEAN + JERK
* THE POWER CLEANS ARE TOUCHnGo. No dropping
GET HEAVY

WOD:
200M run
12 Deadlift 175/115
200m Run
9 Deadlift 225/165
200M run
6 Deadlfit 275/215
200m Run
3 Deadlift 325/265
* if this is Heavy for you figure your weights out for an easy load up and make sure to keep form tight!
____________________________________________________________________________________________________________________

OPEN BEGINS!!! GOOD LUCK 22!!!

Tuesday – 3/5/13

Strength:
15 min OTM
2 Deadlift @ 80%

3 x max rep pull ups

WOD:
12 MIN AMRAP
10 single arm KB snatch rt 70/53
10 single arm KB snatch lt 70/53
10 clapping push ups

LOVE YOU GUYS!!!!

______________________________________________________________________________________________________________

Tuesday 2/26/13:

Strength:

Squat 10RM
Press 5RM

WOD:
10 Rounds
3 Power Clean 185/135
5 Strict Push-ups
100M sprint

Friday 2/29/13:

Strength:

Power Snatch 3RM
3 x max rep Pull UPs

WOD:
5 Rounds
Tabatta Deadlift @ 315/205
Goal is 50 reps

_______________________________________________________________________

Tuesday 2/19/13

Strength:
Clean & Jerk 3RM

WOD:
10 MIN AMRAP
1 Clean & Jerk @ 3RM weight
1 Burpee
1 C&J
2 Burpees
1 C&J
3 Burpees
1 C&J
4 Burpees
and so on for 10 MIN.

Friday 2/22/13

Strength:
Squat 3RM
Press 1RM

WOD:
12 MIN AMRAP
1 Squat @ -30#s of 3RM
1 Clapping Push UP
2 Squats
2 CPUs
3 Squats
3CPUs
and so on for 12 MIN
___________________________________________________________________________________________________________

Tuesday 2/12/13

Strength:
Back Squat 5RM, then 3×5@ 90% of 5RM
3 x max rep weighted Push Up 45/25

WOD:
8 MIN AMRAP
100m run
1 pull Up
100m run
2 pull ups
100m run
3 pull ups
etc for 8 Min

Friday 2/15/13

Strength:
Deadlift 5RM

WOD:
10,9,8,7,6,5,4,3,2,1
Power Snatch 135/95
Box Jumps 24/20

_______________________________________________________________________________

Tuesday – 2/5/13

Strength:

Squat 5,5,3,3,1,1,1 (increase weight each set with hopes of the last three withing 90% of max)
3xmax rep weighted Push Ups 45/25

WOD:
21-15-9
Front Squat 185/125
Toes to Bar
Box Jumps 24/20

Friday – 2/8/13

Strength:

Deadlift 1 x max reps @ 70%
3x 3 strict pull ups, 3 kipping, 3 strict (all unbroken)

WOD:

5 Clean & Jerks 135/85
10 wallballs 20/14
5 cleans 225/135
10 WallBalls
10 Deadlifts 315/185
10 WallBalls
5 Cleans 225/135
10 Wall Balls
5 Clean & Jerk 135/85

*have fun with this one!!! Stack the weights up next to the bar. Women need 4 25s and men need 45s stacked next to a loaded bar.

____________________________________________________________________________________________

Tuesday – 1/19/13

Strength:
2 Power Snatch every 2 minutes for 11 rounds (22 Min)
*pick a weight that you want to end on. Should be at or above your 1 RM that will be your 6th rep
*follow this scheme for your other weights
-From your 6th rep….. #5&7 should be 10lbs less, #4&8 should be 20lbs lss, #3&9 should be 30 lbs less, #2&10 should be 40lbs less, and #1&11 should be 50lbs less.
* count all makes and misses

WOD:
7 MIN AMRAP
5 DL 225/155
10 lateral burpees over the bar
15 Dubs

Friday – 2/1/13

OHS 5,5,5
FS 3,3,3
BS 1,1,1
*you must add weight each set all the way through. Your first set of front squat should be heavier than your last set of OHS, etc

WOD:
5 Clean & Jerk 145/95
400M run
5 Clean and Jerk 165/115
200M run
5 Clean & Jerk 185/135
100m run
5 Clean & Jerk 205/155
* if you cannot complete all the way through set it up so you can. Instead of adding 20 each set add 10.

Tuesday- 1/22/13

Strength:
Power Snatch 3RM

WOD:
6 rounds for max meters
1 minute of rowing
1 minute to get 15 KB swings 70/53
*last time we did this we did 5 rounds… today is six. Get after it
You have to switch each minute even if you have not finished you KB swings. Count that as a missed round.

Friday: 1/25/13

Strength:
Push Press 1,1,1,1,1
3xmax rep strict pull ups

WOD:
3 rounds
1 round consists of the following cycle 5 times through at the following weight 135/95
1 Power Clean
1 Front Squat
1 Push Press (or Push Jerk)
1 Back Squat
1 Rack Jerks
Each round will end with a 300m shuttle run (6x 50M) or 3 of your 100 runs
(500m row if weather is bad)
*2 minute rest between each round

___________________________________________________________________________________________________

***Totally digging that you guys are rocking the Squats in the 22 Programming.. That being said we will shy away from squats for a bit during strength as most of you will be squatting two days a week already

Tuesday – 1/15/13

Strength:
Bench 5,5,3,3,1,1,1 (should get close to 1RM or new PR)
Max Rep Strict Pull Ups

WOD:
4 rounds for reps
Max Rep Push Press 155/115
30 Dubs
*60 sec rest between rounds

Friday – 1/18/13

Strength
Clean and Jerk 3,3,2,1,1,1,1

WOD:
12 Min AMRAP
3 C&J @ 65% of heaviest completed in SWOD.
9 T2B
20 Dubs

Have Fun!!!!

_______________________________________________________________________________________________________

Jason Rocks!!

Tuesday – 1/8/13

Strength:
Power Clean 1RM
Back Squat 1RM

WOD:
Max Rep Thruster 135/95
Max Rep Pull ups
*Its one round!!!! Dont put the damn bar down and dont drop off the bar

Friday – 1/11/13

Strength:
DL 1RM
Press 1RM

WOD:
5 Min of Rowing at a 20 strokes per minute pace
1 minute rest
100 Pull ups for time

__________________________________________________

2013!!!!!! New Year…New Badassity!!!

Friday – 1/4/13

Strength:
DL 5RM

WOD:
12 Min OTM
2 Front Squat @ 70% – *must be taken from the floor
5 Push ups

_____________________________________________

HAPPY BDAY WEEK LIZZIE!!!!!

Tuesday – 12/18/12

Strength:
Squat 5RM
Press 5RM

WOD:
Remember this one??
5 rounds for total reps per round.

15 seconds Thrusters 135/95
45 sec rest
15 sec weighted pull ups (50/25)
45 sec rest
15 sec burpees
45 sec rest

Get as many reps as you can. It will be easy to sandbag this one so its on you!! 15 seconds you should not stop moving!!

Friday – 12/21/12

Strength:
Power Clean 3,3,3,3,3,3′

WOD:
15 MIN AMRAP
3 DL 315/205
15 push ups
25 dubs

Love you guys!!
______________________________________________________________________________________________________________________________

Tuesday – 12/11/12

Strength:
Front Squat 3RM
3 x max rep strict pull ups

WOD:
21-18-15-12-9-6-3
Push Press 135/95
Box Jumps
K2E

Friday – 12/14/12

Strength
DL 1 OTM for 15 min @ 80%

WOD:
Monkey Gripper
5 rounds
1 minute to get 30KB swings (70/53)
1 minute rest
* each round you do not get 30 you owe me 1000m row
* we are all the way over head this time!!!

__________________________________________________________________________________________________

:-)!!!

Tuesday- 12/4/12

Strength:
OHS 3RM

WOD:
10,9,8,7,6,5,4,3,2,1
OHS 135/95 (from the floor)
HSPUs

Friday – 12/7/12

Strength:
3 x Max rep weighted push up 45/25

WOD:
6- 3 minute rounds with 1 minute rest between rounds
3 Power Cleans 155/115
6 Push Ups
9 Air Squats (rnd 1.3,5)/9 Ring Dips (rnd 2,4,6)
*Start each round of 3 minutes at the power clean not where you finished!

Love you guys!!!

_____________________________________________________________________________________________________________________

Tuesday – 11/20/12

Strength –
12 MIN OTM
2 DL @ 80%

3 x max hand stand hold

WOD:
10,9,8,7,6,5,4,3,2,1
Power Clean 185/115
Ring Dips

Tuesday – 11/27/12

Strength –
12 Min OTM
2 Clean & Jerk 80%

WOD –
4 Rounds
10 Squat 70%
300m Row rest
30 sec
50 dubs
rest 1 min

Friday – 11/30/12

Strength:
Front Squat 3,3,3,3,3,3
3xmax rep strict pull ups

WOD:
Tabatta
Deads 275/185
Burpees
*rotate through each one for sixteen rounds
*your score is the lowest number of deads and the lowest number of burps

_________________________________________________________________________________________________________________

Tuesday – 11/6/12

Strength:
Deadlift 5RM

WOD:
10,9,8,7,6,5,4,3,2,1
with a 200m run after each round

Step Back Lunges 40% Back Squat 1RM (1 each leg)
Box Jumps 30/24

Friday – 11/9/12

Strength:
Clean 2,2,2,2,2,2,2,2

Wod:
21-15-9
Push Press (135/95)
KB Swings (70/53)
Push Us
pull Ups
Cal Row

____________________________________________________________________________________________________________________

Tuesday – 10/30/12

Today is a flowing WOD–It is Brutal and fun all at the same time.

Start – clock starts and we have 10 minutes to find our 1RM bench press.
5 minutes to set up the “Crippler”
For time
“SF CRIPPLER”
30 Back Squats 225/135
1000m Row
5 Min Rest
10 Min to find 1RM Jerk (can be push or split)

Friday – 11/2/12

Flowing WOD again….

10 Min to find 3RM Snatch
(this is drop from the top and regrip not touch and go)
5 Min rest to set up WOD
3 Rounds
5DL 315/205
100M sprint
5DL 315/205
100M sprint
*45 sec rest between rounds

cash out with 20 Belly Button to Bar pull ups

_____________________________________________________________________________________________________

ITS BITCH WEEK AND WE ARE JOINING IN!!!!!

Tuesday – 10/23/12

Strength:
Squat 3×5 @ 90% of 5RM
3×20 weighted push ups 45/25

WOD:
Tabatta Diane

8 rounds – 20 sec work 10 sec rest
DL 315/205 (if you can do one rep at that weight I want you to do that weight)
1 min rest
8 Rounds – 20 sec work 10 sec rest
HSPUs (if you can do one you will do them on the wall)

Friday – 10/26/12

Strength:
Power Clean 3,2,1,1,1 (the singles should all be 90% +)
Press 1RM

WOD:
Helen has gained some weight!!!

3 rounds
400M MB RUN
21 KB swings 70/50
12 Chest to Bar Pull UPS

___________________________________________________________________________________________________

Tuesday – 10/16/12

Strength:
Deadlift 1xmax reps
add weight based on your score last week.
+15 #s if you got 15+
+10 #s if you got 11-14
+5 #s if you got 6-10

3xmax chin ups

WOD:
Row 750
15 Power Snatch 135/95
Row 500
10 Power Snatches
Row 250
5 Power Snatches

Friday – 10/19/12

Strength:
Squat 3×5 @ 90% of 5RM
Bench 1RM

WOD:
OTM for 12 MIN
3 Power Cleans +2 Push Press
*AS HEAVY AS POSSIBLE!!

a missed round = 10 Burpees

_____________________________________________________________________________________________

Tuesday – 10/9/12

Strength:
Squat –
OHS 5,5,5
FS 3,3,3
BS 1,1,1
* CLimb weight each set

WOD:
3 rounds
500M Row
30 Dubs
15 Push Jerks 115/75

Friday – 10/12/12

Strength:
Deadlift 1x max reps @ 70%
3x Max rep weighted push ups 45/25

WOD:
5 Rounds
9 Pull Ups
7 Box Jumps
5 T2B
300M Run
1 Power Cleans 90%

________________________________________________________________________________________________________________

YOU ARE ALL AMAZING PEOPLE!!!!!

Tuesday – 9/25/12

Strength:
Squat 1RM
Bench 10RM

WOD:

6 rounds:

3 Push Jerk 155/115

200M run

10 T2B

Friday – 9/28/12

Strength:
DL 3RM
3x max rep pull ups

WOD:

12-9-6-3

Power Clean 185/125

Box Jumps 24/20

50 yard sprint after each round

___________________________________________________

Tuesday – 9/11/12

Strength:
Squat – 5,3 @ +25 of your 20RM then Max Reps @ -50 of your 20RM

WOD:
“Never Forget”
3 rounds
9 Power Cleans @ 225/135
11 HSPUs
101M run
*Bring the Noise

Friday – 9/14/12

Strength:
Squat – 5,3 @ +30 of 20RM then Max Reps @ -60 of 20RM

WOD:
“Tillman”
5 rounds
7 DL 315/205
200 yd shuttle (2x100s)
15 Pull Ups
*rest 45 sec between rounds
_____________________________________________________________________________________________________________________

Tuesday – 9/4/12

Strength:
Squat 5,3 @ +15 from 20RM….Max reps @ -30 from 20RM
Press 5RM

WOD
5 Rounds
Max rep Bench press @ BW
200M run
Max Rep Pull ups

*Rest Exactly 1 Minute between rounds

Friday – 8/7/12

Strength:
Squat 5,3 @ + 20 of 20RM….Max reps @ -40 of 20RM
Bench 10RM

WOD:
12 Min AMRAP
3 Power Cleans @ 70%
6 Ring Dips
9 Box Jumps

___________________________________________________________________________________________________________

Tuesday – 8/28/12

Strength:
Squat 5,3 @ +5 of 20RM then Max Reps @ -10 of 20RM
3 x max reps Chin Ups

WOD:
5 rounds
200M run
15 Push Ups
10 KB Swings
5 T2B

Friday – 8/31/12

Strength:
Squat 5,3 @ +10 of 20RM then Max Reps @ -20 of 20RM

Wod:
10 Rounds – 135/95
3 DL
2 Hang PC
1 PP
100M run

_____________________________________________________________________________________________________________________

Tuesday – 8/14/12

Strength:
Push Jerk 1,1,1,1,1,1,1,1
3RM on Weighted Pull Ups

WOD:
30 Back Squats @ BW
200M Run
30 Burpees

Friday 8/17/12

Strength:
2 Power Clean OTM for 15 Min @ 80%

WOD:
5 Rounds
5 DL 275/185
Wall to Wall Bear Crawl
10 Burpees

Bear Crawl Back to Bar

_________________________________________________________________________________________________________________________________

Tuesday – 8/7/12

Strength:
Bench Press 5 RM
4x Max time HS Holds

WOD:
Heavy Fran
21-15-9
Thrusters 135/95
Strict Pull ups

Friday – 8/10/12

Strength:
5 Minutes of rowing at 20 pulls per min on a 10 damper
5 minutes of max rep push ups
5 minutes of rowing at 20 pulls per min on a 10 damper

Wod:
3 Rounds @ 135/95#
3DL – 2DL – 1DL
6PC – 4PC – 2PC
9FS – 6FS – 3FS
12PP – 8PP – 4PP
15BS – 10BS – 5BS
200M run in-between all rounds

___________________________________________________________________________________________________________________

Tuesday – 7/31/12

Strength:
2 Thrusters (Heavy) OTM for 12 Min

WOD:
1 MIN on 1 MIN off for ten minutes
30 KB swings (70/53)
*you have one minute to get 30. Each round you fail you owe 1000m row

Friday: 8/3/12

Strength:
Squat 20RM

WOD:
15 MIN AMRAP
5 Shoulder to Overhead 185/115
10 push ups
15 Sit Ups

_____________________________________________________________________________________________________________________

Friday – 7/28/12

Strength:
Snatch 2,2,2,2,2,2,2,2 (Climbing Weights)
3xmax pull ups

WOD:
8 Rounds for time
3 Power Clean 225/135
200M Run

__________________________________________________________________________________________________________________________________

Tuesday – 7/17/12

Strength:
Squat 15×1 @ 85%
1 every 15 seconds

Bench 5RM

WOD:
21-15-9
Push Press 135/95
Box Jumps 24/20

Friday – 7/20/12

Strength:
DeadLift 5RM
3xmax rep strict pull ups

WOD:

6 Rounds
5 Power Snatch 115/75
200M run
25 Dubs

________________________________________________________________________________________________________________

Tuesday – 7/10/12

Strength:
Squat 15×1 @ 80% (1 every 15 sec)
Press 5RM

WOD:
5 Rounds
Max Rep Bench Press @ Body Weight
200M shuttle in 50s

Friday – 7/13/12

Strength:
Power Clean
3 x Max Rep Strict Pull Ups

WOD:
6 rounds
1 min row for max meters
1 min to swing KB 15 times (use remainder of min to rest)

_________________________________________________________________________________________________________________

Tuesday – 7/3/12

Strength:
12×1 Squat at 75% (1 Squat every 15 seconds

WOD:
“Barbara is Mad about Cleaning”

3 Rounds with a 1 minute rest between rounds of:

3 Power Cleans at 75%
&
2 rounds of
5 Strict Pull ups
10 Clapping Push Ups
15 MB sit ups
20 Plate squats (45/25)

Friday- 7/6/12

Strength:
DL 1 DL every 30 seconds for 15 Minutes @ 80%

WOD:
“Running from Grace”

15 Clean and Jerks 155/115
sprint 200
10 Clean and Jerks 155/115
Sprint 100
5 Clean and Jerks 155/115
Sprint 50

__________________________________________________________________________________________________________________________________

Tuesday – 6/26/12

Strength:
Press 3×5
5 Min Squat Test – AMRAP in 5 Minutes
Ladies 155—Guys 225
(Keep the bar on your back!!!!!!!)

WOD:
15 Min AMRAP
200 M Run
20 KB Diggers (35/20)
3 rope climbs
*Courtesy of Old Country Iron Club

Friday – 6/29/12

Strength:
2 Clean & Jerk OTM for 15 minutes
3 x max rep chin ups

WOD:
Heavy-Tabatta Diane
DL @ 315/225
HSPUs
* go through 8 cycles of one then move to the other for 8 more cycles

_________________________________________________________________________________________________________________

Tuesday – 6/19/12

Strength:
Front Squat 3,3,3,3,3,3
3x max rep push ups

WOD:

3 rounds

1 round = 7 cycles of the following without dropping/falling of the bar

1 Power Clean
1 Thruster
1 Back Squat
1 Rack Jerk

After 7 cycles drop bar and immediately do 7 Pull ups without coming off the bar.

*Each time your drop the bar or fall off the bar during pull ups you owe 1 strict pull up.
*3 minutes rest between rounds
*Go as heavy as possible!!!!!! you may be sitting there with the bar on your back or at the hips throughout the cycle

Friday – 6/22/12

Strength:
3RM Power Clean

WOD:
20 MIN AMRAP:
1 round = the folling:
1 DL (80%)
1 Strict Pull up
3 DL (80%)
3 Strict Pull ups
5 DL (80%)
5 Strict Pull ups

___________________________________________________________________________________________________________

Tuesday – 6/12/12

Strength:
Jerk 1,1,1,1,1,1
3×5 High Box Jump

WOD:
“CINDEROIDA”
15 MIN AMPRAP
3 BS @ 225
6 Strict Pull Ups
9 Clapping Push Ups

Friday – 6/15/12

Strength:
DL 5RM

WOD:
5 Rounds
1 Power Snatch
3 OHS
5 Box Jumps
*Do 1 PS right into 3 OHS without dropping the bar
*Increase the load each round
*Increase the BJ height each round

*Rest as needed between rounds

_________________________________________________________________________________________________________________

Tuesday -6/5/12

Strength:
Weighted Pull Up 1,1,1,1,1,1,1
3 x max hand stand holds

WOD:
21-15-9
Squat 225/155
Dynamic push ups

Friday – 6/8/12

Strength/
DL 1 OTM for 15 min at 80%

WOD:
5 Rounds
5 Power Clean 75%
25 yd shuttle (5×5)
10 jump touches – W=7.5′, M=9′

Strength:
Squat 10RM
Bench 5RM

WOD:
5 rounds
3 Box Jump Overs (Paralettes/Plates)
50 yard shuttle (25 and back)
10 Swings (70/53)

Friday – 6/1/12

Strength:
Power Snatch 2,2,2,2,2,2,2,2
3x max chin ups

WOD:
15 min AMRAP
3 DL 315/225
5 HSPUs
100 Sprint

_________________________________________________________________________________________________________________

Tuesday – 5/22/12

Strength:
DL 1RM (get after it)
3 x max rep strict pull ups

WOD:
12 min AMRAP
3 Power Clean 185/135
6 Hans Stand Push Ups
9 Lateral Box Jumps
(Alternate starting sides each round)

Friday – 5/25/12

Strength:
Squat 5RM
Press 5RM

WOD:
10 rounds for time
1 round cconsists of the followinng:

One Arm DB Power Clean Right
One Arm DB Front Squat Right
One Arm DB Push Press Right
One Arm DB Front Squat Right
One Arm DB Push Press Right

Then Switch Hands…..

One Arm DB Power Clean Left
One Arm DB Front Squat Left
One Arm DB Push Press Left
One Arm DB Front Squat Left
One Arm DB Push Press Left

*Do not drop the weight… Do not set it down.

If the weight is dropped, count number of drops and perform equal amount of burpees as a penalty.

***** Go as heavy as possible. Make it hard!!

______________________________________________________________________

Tuesday – 5/15/12

Strength:
3 rounds of each
Max push ups
Max strict pull ups

WOD:
10,000 pounds
The goal is to lift 10,000 lbs, as fast as possible, but only using one rep at a time, of any 3 of the following lifts.

You must do squat and choose two other from the other three.
1 Squat 
1 Bench
1 Power Clean
1 Dead Lift
*You can use any weight on the lifts and it can be done in any amount of rounds.
*The goal is to lift 10,000 lbs.
*You can only do one rep at a time and must cycle through all three lifts to complete one round.
*Go as heavy as you think you can. Minimal rounds is the key

Friday – 5/18/12

Strength:
2 Strict Press OTM for 15 Minutes @ your 5RM from last week

WOD:
21-15-9
OHS (135/95)
Burpee Pull Ups
*yes I know it is heavy
_____________________________________________________________________________________________________________________________________

Teusday – 5/8/12

Strength:
Deadlift @ 80%
1 rep OTM for 12 minutes

WOD:
21.18.15.12.9.6,3
KB Swings (70/53)
T2B

Friday – 5/11/12

Strength:
Bench Press 5RM

WOD:
Religion on Juice
5 rounds
Max Rep Squat
7 Burpess Box Jumps
*If your squat is over/Lift this much weight
M -405/315 W – 225/185
315/225 185/135
225/185 135/95

____________________________________________________________________________________

Tuesday – 5/1/12

Strength:
Squat 5RM (you pick the squat)
Press 5RM (you pick the press)

WOD:
20-15-10-5
DB Hang Squat Cleans or Barbell Hang Squat Cleans (50/35 or 135/95)
200M run between rounds

Friday- 5/4/12

REST!!!

This week is going to be awesome!! Two of my favorite wods in the same week!

Tuesday – 4/24/12

Strength:
Rest

WOD:
“Kalsu”
100 Thrusters for time
(135/95)
*this is one of my all time favorite workouts ever

Friday – 4/27/12

Strength:
Hang Power Cleans 3,3,3,3,3

WOD:
“Tillman”
7 rounds for time
7 Deadlift (315/205)
200M run
15 Pull Ups
*Rest 45 seconds between rounds

*Another one of my all-time favs

Tuesday – 4/17/12

Strength/WOD:
“Russian Stim”
3 rounds of the following
2 Squats @ 85%
2 min rest
2 Squats @ 85%
2 min rest
8 Power Cleans @ 80% (1 every 30 sec)
2 min rest
8 Power Cleans @ 80% (1 every 30 sec)

3 minute rest between rounds

Friday – 4/20/12

Strength:
DL 5RM

WOD:
“Football Gone Bad”
3 rounds for total reps of:
Complete 5-1 minute cycles
DB Thrusters (50/35)
Box Jumps (20)
Push ups
Dubs
Cal Row

1 minute rest between rounds

_____________________________________________________________________________________________________

Tuesday – 4/10/12

Strength:
Bench Press 5RM, 5 @ 90% 5RM, 2×3 @ 85% 5RM

WOD:
12,9,6,9,12
Squat (BW or 65% 1Rm, whichever is heavier)
Pull Ups
100M run after eah round

Friday – 4/13/12

Strength:
Power Clean + Jerk
3+1,3+1,3+1,3+1,3+1 (3 PC and 1 Jerk make a round)
*climb in weight each set

WOD:
Tabatta
Deadlift 275/185
Burpees
*Alternate each round for 16 rounds.
*count your lowest score for each

________________________________________

Tuesday – 3/27/12

Strength:
Climbing Squats
OHS 3,3,3
Front Squats 3,3,3
Back Squats 3,3,3
*Keep climbing in weight each set
*Your first set of each should be your middle weight or more from last week
*GET HEAVY!!!

WOD:
For Time
100 Toes 2 Bar
100 Push ups

*break it up however needed

Friday – 3/30/12

Strength:
DL 5RM

WOD:
10,9,8,7,6,5,4,3,2,1
Power Cleans @ 75%
Ring Dips

Yeah Buddy!!!

__________________________________________________________________________________________________________

Tuesday – 3/20/12

Strength
Climbing Squats
Overhead Squats 5,5,5
Front Squats 5,5,5
Back Squats 5,5,5
*increase weight each set of 5
*it is basically 9 sets of 5 increasing weight every set
*your last set of 5 on OHS, FS, and BS should be almost be 5RM
*you must start FS heavier than last set of OHS and same of B/S

WOD
10 min AMRAP
5 pull ups
5 clapping Push Ups
5 6′ broad jumps

Friday – 3/23/12

Strength
Power Clean 3RM

WOD
Open WOD
Or
5 rounds for time
3 Clean Pulls
3 Power Clean
3 Clean Pulls
*Use 80% of your 3RM
* clean pulls must go above hips
*rest one minute between rounds
*if you drop the bar at anytime during a round you must perform equal amount of Burpees during rest period.

____________________________________

Tuesday – 3/13/12

Strength:
21-15-9 Squat
21 @ 60%
15 @ your 20RM
9 @ 80%
WOD:
21-15-9
BW Bench
Pull Ups

Friday – 3/16/12

Strength:
Deadlift 5RM

WOD:
OPEN WOD
or
5 Rounds for time
3 Power Cleans 75%
5 Pull Ups
Wall to wall Farmers Walk with KB (70/53)

_________________________________________________________________________________________

Alright People…Just cuz I go out of town doesn’t mean you’re off the hook. Better get after it.

Tuesday – 3/06/12

Strength:
Back Squat 2×20
first set of 20 is at 60% of 1RM
second set of 20 is you trying for your 20RM. Pick a weight and go for it. You cannot rack the bar. You can stand there with the bar on your back but cannot rack the bar for your true 20RM

WOD:
8 rounds for time
100M run
8KB swings (70/53)
10 plyo push ups (plate on floor, one hand on, one had off and we puch up and go across the plate 10 times)

Friday – 3/9/12

Strength
Power Clean + Jerk
3+1,3+1,3+1,3+1,3+1,3+1
Perform 3 Power cleans and 1 jerk. Climg weight get heavy.

WOD:
Open WOD
or
5 rounds for time
10 DL (315/205)
21 DUBS

_______________________________________________________________________

Tuesday – 2/28/12

Strength:
Press 5RM
3xmax strict pull ups

WOD:
Death by Squat!!
Complete:
1 Back Squat the first minute, 2 the second minute and so on for as many minutes as possible.
*Weight is at BW or more if feeling frisky!

Friday – 3/2/12

Strength:
DL 5 RM

WOD:
OPEN WOD
or
AMRAP 10 minutes
2 Power Cleans @ 70%
3 rounds of Cindy
5 pull ups
10 push ups
15 squats

Tuesday – 2/21/12

Strength:
Squat 3×5 @ 5RM (lets get it)

WOD:
21-15-9
Push Press (135/95)
Ring Dips
Burpees
Cal Row

Friday – 2/24/12

Strength:
Power Snatch
2,2,2,2,2,2,2,2 (climbing weight)

WOD:
OPEN WOD
or
5 rounds for time:
5 DL (275)
Bear Crawl wall to wall and back
10 Burpees

___________________________________________________________

Tuesday – 2/28/12

Strength:
Press 5RM
3xmax strict pull ups

WOD:
Death by Squat!!
Complete:
1 Back Squat the first minute, 2 the second minute and so on for as many minutes as possible.
*Weight is at BW or more if feeling frisky!

Friday – 3/3/12

Strength:
DL 5 RM

WOD:
OPEN WOD
or
AMRAP 10 minutes
2 Power Cleans @ 70%
3 rounds of Cindy
5 pull ups
10 push ups
15 squats

_______________________________________________________________

Tuesday 2/14/2012

Strength:

Squat 3×5 @95% 5RM

Press 3×5 @85% 5RM

WOD:
15 minute AMRAP
10 true push ups (feet and hands elevated on plate, chest goes below hands)
10 ring rows/T2B
*alternate ring rows and T2B every other round

Friday 2/17/2012

Strength:
DL 5RM
3x max strict chin ups

WOD:
2 power cleans on the minute for 15 minutes
*go as heavy as possible and stay with it
*for each missed round you owe 5 burpees

Friday – 2/10/12

Strength:
PC 5×3 @ 85% 3RM

WOD:
AMRAP 20 Minutes
1-1,3-3,5-5 (=1 round)
DL @ 80% 5RM
Weighted Pull Up (25/10)

Tuesday – 2/7/12

Strength:
Squat 3×5 @ 90% 5RM
Bench 3×5 @ 80% 5RM

WOD:
21-15-9
Push Press (135/95)
K2Es

Tuesday 1/31/12

Strength:
Squat 3×5 @ 85% 5RM
Press 3×5 @ 80% 5RM

WOD:
Row for 5 Min @ 20 pulls per min for max meters
Then
Max Push ups for 5 Minutes
Then
Row for Min @ 20 pulls per min for max meters

Friday 2/3/12

Strength:
Power Clean 5×3 @ 80% 3RM

WOD:
“Religion”
5 Rounds for max reps of
Max Rep BW Squat
7 Burpee Box Jumps
(15 minute cutoff)

Tuesday – 1/24/12

Strength:
Squat 3×5 80% 5RM
Bench 5RM

WOD:
7 Rounds Max Hand Stand Holds
1 Minute Rest between rounds

Friday – 1/27/12

Strength:
DL 5RM

WOD:
“Quarter Gone Bad”
5 rounds for total reps
135/95# Thruster 15 seconds
45 second rest
Weighted Pull Ups 15 Seconds
45 second rest
Burpess 15 seconds
45 second rest

Yeah Buddy!!

Tuesday- 01/17/12

Strength
Back Squat 5RM
Overhead Press 5RM

WOD
5 Rounds for time
10 clapping push ups
20 medball situps
30 dubs

Friday – 12/20/12

Strength
Power Clean 3RM
3xMax Rep strict pull ups

WOD
12 minute AMRAP
3 Hang Power Cleans
6 K2Es
9 Box Jumps (24/20)

1/13/12

STRENGTH

PC
5X3
+10

WOD

10 minutes of
30 KB Swings in one minute with one minute rest 70/53
If you miss a round you owe 1000m row for it.

STRENGTH22

6 responses »

  1. crossfit22 says:

    Ok so a lil more info on Fridays workout…

    Its a 12 minute AMRAP…but it is in 2 minute intervals with one minute rest… so basically 4 – 2 minute segments with 1 minute rest in-between each set. It is really only an 11 minute workout but just for fun I included the last 1 minute rest segment into the calculation cuz 11 minute AMRAP sounds kinda weird.

  2. Liz says:

    I’m so glad we have until December 20th to do Fridays wod.

  3. trose says:

    Tomorrow’s Strength…

    PC 5×3 get after it

    Then 10 minutes of..

    30 KB swings in one minute with one minute rest. (rxd is 70# and 53#)

    If you miss a round you owe 1000m row for it.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s