05/31/14


Main – CrossFit

Metcon (Time)

In Teams of Two:
10 Rds:
7 Power Cleans 115/75#
7 Burpees
100m Sprint
RX Plus:135/95#

AMRAP 15min


Main – CrossFit

Warm-up (No Measure)

2 rds
Hip extension x 10
Airsquat x 10
ABMAT x 15
then;
pvc pass through x 15
Super front rack stretch x 60 sec, each

Metcon (AMRAP – Rounds)

AMRAP 15:
10 TTB
15 Box Jumps, 24/20″
20 Wall Balls, 20/14

5/29/14


Main – CrossFit

(No Measure)

2rds
High knees m2m
Butt kicks m2m
then;
Banded hip flexor stretch x 60 sec each leg
Couch stretch x 60 sec each leg
Burpee x 10

Metcon (1 Rounds for reps)

1. Strict Pull up – Max reps for 2 unbroken sets. (rest 90 sec between sets)
**
2. Max rep Strict HSPU in 2 min
**
3. Max KBS in 2 min (55/35)
**
4. 500m Row for time (PR pace)
**rest approx 2 min between movements

5/28/14


Main – CrossFit

(No Measure)

3rds
KBS x 10 (light)
plank hold 30 seconds

Clean and Jerk (Find today’s 1rm (power or squat) – 8 min)

Metcon (AMRAP – Rounds)

8 min AMRAP:
S2O x 8 (50% of c&j 1rm)
ABMAT x 18

05/27/14


Main – CrossFit

Altius Army, we are on a deload week from One Man One Barbell. This is going to be a light strength week as we ramp up and get heavy the next three weeks before we max lifts again.

(No Measure)

Warm Up:
5 min of t-spine mobility with long foam rollers or lacrosse balls
3 rds:
Ring Rows x10
Push Ups x10

Ring Dips (4×6 strict)

Metcon (No Measure)

EMOM 30 min:
Odd: Row 15 Cal
Even: Burpees x15

Memorial Day Murph


Main – CrossFit

Murph (Time)

For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.

05/24/14 in honor of Coach Nathan


Main – CrossFit

Coach Nathan crushed Nasty Girls 2.0 at Regionals…let’s show our support by tackling Nasty Girls (in teams of two)!

Nasty Girls (Time)

3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
If you want to Rx this as a loner, we’ll talk. Otherwise, the work will be divided between partners and scaled appropriately. Much luck to Head Coach Nathan as he tackles Events 4 and 5!

Midline

Cash-out 100 abmats for time

05/23/14 WOD


Main – CrossFit

Regional competition starts today for Coach Nathan! Tune into games.crossfit.com to watch the live feed!

Basic Altius (No Measure)

3 rds:
PVC Pass Thru x15
Air Squat x15
Push Up x10

Back Squat (1×1@80%/1×1@90%/1×1@95%/1×1@100% don’t try to PR!)

Metcon (AMRAP – Rounds and Reps)

AMRAP in 15 min:
4 pull-ups/knees to elbows (*alternating rounds)
8 dips
12 wall balls
*round 1 and all odd rounds do pull-ups, round 2 and all even rounds do knees to elbows

05/22/14


Main – CrossFit

Make sure you watch Nathan this weekend at Regionals. Go to games.crossfit.com for live streams all weekend long!! Good luck Coach!!

(No Measure)

Warm Up:
Banded Super Front Rack Stretch 1×60 sec each arm twice
Air Squats x20
PVC Pass Thru x20

Squat Clean (1×1@80%/1×1@90%/1×1@95%/1×1@100% don’t try to PR)

Metcon (Time)

4500/3000# Ground to Overhead
*You choose the weight, you choose the reps. Take 4500/3000# and divide by the weight you want to use, and that is how many reps you will perform.
**List weight used in comments when scoring

05/21/14


Main – CrossFit

(No Measure)

Warm Up:
3 rds:
M2M Lunges
M2M High Knees
M2M Butt Kicks

Plank (3×60 sec)

3×60 sec w/60 sec rest between
*You can add weight if you can. Start light and add additional each round

Metcon (Time)

4 Rds:
Run x200m
Abmats x20
Med Ball Clean x15 20/14#
-Rest 5 min
4 Rds:
Med Ball Clean x15 20/14#
Abmats x20
Run 200m
*Score time with 5 min rest added in