Workout of the Day

Performance
A.10:00 Alt. EMOM
3 Power Cleans @ 80-85%
5 Push-ups (add weight if needed)

B.20:00 Alt. EMOM
odd: 3 Back Squats @ 60-70%
even: 3 Kip Pull-ups

C.5 Rounds
5 Thrusters @ 95 lbs, 65 lbs
5 Burpees
*Time recorded

Foundations
Skill:  Clean

A. Clean x2x5

B1. Press x2x5 (Test)

B2. RDL x5x5

5×1 min AMRAP w/ 2 min rest
5 Burpees
5 Swings

“Press forward. Do not stop, do not linger in your journey, but strive for the mark set before you.” –George Whitefield

All Levels – COA Testing

“Cindy”
20:00 AMRAP
5 Pull-ups
10 Push-ups
15 Air Squats

Each athlete will have 20:00 minutes to complete as many repetitions as possible. The athletes will perform all 5 pull-ups, followed by all 10 push-up, then followed by 20 air squats. Athletes will be placed in two heats and will judge/count each others performance.

Division Options:
Rx: As listed
D1: Men – Red Band Pull-ups, Women – Red Band Pull-ups and Knee Push-ups
D2: Men – Jumping Pull-ups, Women – Jumping Pull-ups and Knee Push-ups

All Levels
Make up day

or

A.10:00 Alt. EMOM
5 Box Jumps
5 Deadlifts

B.10:00 Alt. EMOM
5 DB Press
5 Bentover Row

C.3 Rounds
6 Turkish Get-ups (Total) @ 16K, 12K
12 KB Swings @ 16K, 12K
300 M Run

Performance – COA Testing
1:00 Max Double Unders

Division Options:
(Men & Women)
Rx: Double unders
D1: Double unders
D2: Singles

5:00 AMRAP
5 Thrusters
5 No Push Up Jump Over Bar Burpees
*Total reps recorded

Division Options:
Rx: M – 135 lb, W – 95 lbs
D1: M – 95 lb, W – 65 lbs
D2: M – 75 lb, W – 45 lbs

Foundations – COA Testing or:
Skill
Deadlift

A. Deadlift x2x6

B. Pull ups x2x6

Tire Sprint (Just Tire) 5x50m + 8 Burpees w/ 2 min rest

“Begin to be now what you will be hereafter.” –William James 

Performance 

Make up day

or

1K Row

3 Rounds
15 Wall Balls @ 20 lb, 14 lb
15 Medball Swings @ 20 lb 14 lb
800 M Run
3 Rounds
7 Lunges / leg
7 Pull-ups
*total time recorded

Foundations – COA Testing or:
Skill
Kipping Pull up

Jump Rope
2x30sec on / 30 sec Rest

Box Jumps
2×30 sec on / 30 sec Rest

4 Rounds
10 Jumping Pull ups
10 DB/KB Thrusters 30/20#
400m Run

“With the new day comes new strength and new thoughts.” –Eleanor Roosevelt 

Performance – COA Testing

CrossFit Total -Find a 1 rep max in:

1. Press 2. Back Squat 3. Deadlift

*max weights recorded **Athletes will be expected to warm up before class time. As soon as class starts we will begin with the press.  The athlete’s will have 20 minutes to find a 1 rep max in each exercise, in the following order

Foundations – COA Testing or:
Skill Row

Test

3 Round 500m Row@90% 25 Wall Ball Rest 4 mins (Jump Rope Skills for 1 min)

5/ea side  Turkish Get ups “The key is to keep company only with people who uplift you, whose presence calls forth your best.” –Epictetus 

Performance – COA Testing
A. 1 RM Power Clean in 15:00
B. 3:00 Max Meter Row
*max weight and meters recorded

Foundations – COA Testing or:
Skill
Hip Snatch

A. Snatch x2x5
B1. Front Squat x2x5
B2. Push ups x6-8×5

Test
Front Plank :90

“If we don’t change, we don’t grow. If we don’t grow, we aren’t really living.” -Gail Sheehy 

All Levels
100 Double Unders or Singles
50 Push-ups
40 Toes to Bar
30 Shoulder to Overhead @ 135 lb, 95 lbs
20 Front Rack Walking Lunges/leg @ 135 lbs, 95 lbs
*In teams of 2-3
*Total team time recorded

The 2014 Circle of Awesomeness Challenge starts today with the Kick-Off Seminar at 11:00 am!

All Levels

A. Hang Clean: Work to a heavy single in 10:00 Minutes

B. Hang Clean: 2 reps @ 85% for 10:00 EMOM

*Weight for A recorded

C.3 Rounds for Quality
15 Russian KBS @ 24K, 16K
15 Wall Balls @ 24K, 20K
15 Bent Over Rows @ 65 lb, 45 lb|
250 M Row