9/30/14


Main – CrossFit

(No Measure)

3rds
Sampson stretch x 30 sec each leg
Banded front rack stretch x 30 sec each
Air squat x 8
then;
Foam roll as needed – 5 min

Metcon (Time)

For time:
10-9-8-7-6-5-4-3-2-1 Front Squat, 115/75
200m Run after every round.
**Rx Plus – 135/95

Karen Smith’s Bday!


Main – CrossFit

(No Measure)

2rds
100m jog (or 250 row)
Air squat x 10
Back extension x 10

Metcon (Time)

For time:
40 Cal. Row
40 Pull Ups
40 KB Swings (53/35lb)
40 Push Ups
40 DU’s
40 ABMATs
40 KB Snatches (53/35lb) -20 each arm
40 Air Squats
400m Run
**80 singles, sub for DU’s

Front Squat (5×5, across)

9/27/14


Main – CrossFit

Metcon (Time)

3 RFT:
400m run, with med ball (30/20)
21 KBS (55/35)
21 push ups

9/26/14


Main – CrossFit

Basic Altius (No Measure)

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

Front Squat (10-8-6-4-2 Front Squats)

Metcon (AMRAP – Rounds and Reps)

AMRAP 15
8 deadlifts (165/115)
10 box jumps (24/20)
12 burpees over the bar (lateral)

9/25/14


Main – CrossFit

(No Measure)

Double under practice – 5 min
GHD 3×15, rest as needed

Shoulder Press (Work to a tough 3, then 3×3 @ that weight)

Metcon (Time)

21-15-9
Push press (115/75)
Pull up
400m
**run will be between each round, finish on the run

9/24/14


Main – CrossFit

Basic Altius (No Measure)

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

Metcon (Time)

For time:
50-40-30-20-10 Wall Balls
100-80-60-40-20 Double unders
**if doing sinlges, you do triple the wall ball reps, so 50 wall balls, 150 singles, 40 wall balls, 120 singles…etc.

“Death by…”


Main – CrossFit

(No Measure)

2rds – with empty bar
Dead lift x 5
Pwr clean x 5
Front squat x 5
Hip extension x 10
Sampson stretch x 45 sec
then:
Plank Holds: 3 x 90 seconds
Rest 1 to 1.

Metcon (Weight)

Death by Power clean, 10 MIN: 155/105
**chose a weight that allows for good form and NO injury, no sloppy reps for the sake of weight.

“Death By” means complete 1 rep the first minute, 2 reps the second minute, 3 reps the third minute – continue for as long as you are able to complete the prescribed reps within the minute.

9/22/14


Main – CrossFit

(No Measure)

2rds
PVC x 10
Banded front rack stretch x 45 sec each
Couch stretch x 45 sec each
then;
12 burpees

Metcon (Time)

For Time:
1k row
50 thrusters (45/35)
40 double unders
30 t2b
20 box jumps (24/20)

Back Squat (3×5, across)

Fight Gone Bad


Main – CrossFit

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

9/19/14


Main – CrossFit

(No Measure)

2rds
Med ball slam x 10
GHD x 10
Hip swing x 10 each
then; banded front rack stretch

Clean and Jerk (EMOM 8 min: 2 reps each min, you pick the weight)

Metcon (Time)

For time:
100 Double unders
followed by: 21-15-9 of:
KBS, 70/55
Burpees
Followed by:
100 Double unders
**200 singles, scale for double unders