“Charlie Brown”


Main – CrossFit

Basic Altius (No Measure)

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

Back Squat (5×7, across (same weight for all sets))

Metcon (Time)

3 RFT:
15 OHS, 135/95
30 Abmat Sit up
45 KBS, 53/35

6/28/14


Main – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 25
Teams of 3 complete:
30 pull ups/ring rows
30 Thrusters, 95/65
50 Power Cleans, 115/85
*400m Run
Two athletes begin on the rig and barbell, while the third team member sets of for a 400m run. Only one athlete works at a time on the rig or barbell. Once the runner returns from their 400m run they can take the place of one of the original working pair. Repeat.

6/27/14


Main – CrossFit

(No Measure)

3 Rounds NOT for time:
20 ABMATs
10 hip extensions
10 walking lunges (5 each leg)

Metcon (Time)

21-15-9
Dead Lift, 255/165
Box Jumps, 30/24″

“Shlitz”


Main – CrossFit

(No Measure)

2 rds
High knees M2M
Butt Kicks M2M
Ring rows x 5
then;
5 min – stretch, athletes choice

Metcon (Time)

4 RFT:
400m Run
6 strict chin ups
40 Double unders

Close Grip Bench Press (3×20 – you choose the weight, keep elbows tucked t)

6/25/14


Main – CrossFit

(No Measure)

Banded hip flexor stretch – 90 sec per side
Couch stretch – 90 sec per side
ABMAT x 15
then; not for time
3 x 15 GHD sit ups (rest till recovered)

Metcon (Time)

Turkish Get Up x 40 (20 each side) 55/35
*focus on form NOT speed!

6/24/14


Main – CrossFit

(No Measure)

3rds: with a PVC
pass thru x 10
Pwr Snatch x 5
overhead sqt x 10

Shoulder Press (EMOMx10: 2 shouler press)

Metcon (Time)

30-20-10
Power Snatch, 75/45
Calorie Row

“Harley”


Main – CrossFit

(No Measure)

4rds – NOT for time:
7 V-ups
(pause at the toe touch)
7 strict close grip push ups
(pause at lock out)
20 second hand stand hold
(scale with a box pike hold)

Metcon (Time)

6 RFT: (scaled = 4 RFT)
13 Thrusters, 95/65
14 Pull ups

06/21/14


Main – CrossFit

Basic Altius (No Measure)

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

Metcon (Time)

For Time:
Row x30 cals
KB Swimgs x30 53/35#
Wall Balls x30 20/14#
Burpee box jumps x30 24/20″
Row x30 cals

6/20/14


Main – CrossFit

Warm-up (No Measure)

2 rds
Airsquats x 10
Hip extension x 10
Plank hold x 30 sec
then; foam roll 5 min

Back Squat (1 RM)

Metcon (Time)

5 RFT
10 KB clean and press (5 each arm) 55/35
200m run

6/19/14


Main – CrossFit

(No Measure)

Banded hip flexor stretch x 60 each
Couch stretch x 60 sec each
Burpee broad jump x 15
Front Squat (empty bar) x 15

Squat Clean (1 RM)

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP
Thruster x 8 (95/65)
Bar facing burpee x 6
Strict Chin up x 4