Announcements

All Levels
Make up day

or

A.10:00 Alt. EMOM
5 Deadlifts by Feel
5 Ring Rows

B.3 Rounds
500 M Row
25 Double Unders
400 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: Burpees

Strength
A1. Hip Hinge Y, T, L , W (Plates) x5/ea pos.x4 , Rest :30
A2. DB Press x6x4 Rest 1:00

Partner Workout (10 Minute Conditioning):
10 Minute AMRAP
200 M Run
AMRAP Burpees
50 M  Farmers Walk
*Partners Run Together, Partner A does Burpees while Partner B Farmers Walk, then switch
*Total Burpees+ Rounds recorded

“I hated every minute of training, but I said, ‘Don’t quit. Suffer now and live the rest of your life as a champion.” -Muhammad Ali

Performance 
Make up day

or

4 Rounds
400 M Run
20 KB Swings @ 24K, 16K
15 Box Jumps w/ Step down @ 24”, 20”
10 Goblet Squats @ 24K, 16K
Rest 3:00
*total time recorded

Foundations – COA Testing or:
Skill: Hip Snatch

Strength
A. Hip Power Snatch x3x6 (add weight each set) Rest 2:00

Workout (5 Minute Finisher):
Partners of 3
50 Yard Sled Drag Sprints
*Partner A will sprint down, Partner b will sprint back, partner c will sprint back to partner A.

Core
Bird Dogs x20 total x 2

Happiness is not something you postpone for the future; it is something you design for the present.” -Jim Rohn

**The CrossFit Total will take the entire hour – Please arrive 15 minutes early to warm yourself up as the lifts will begin right at the top of class

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 order.

Foundations – COA Testing or:
Skill: Jump Progressions

Strength
A1. Front Squats x5x4 (Work up in Weight) Rest :10
A2. Back Extensions x5x4 Rest 2:00

Workout :
6 Rounds of  1 min AMRAP
6 Step-up @ 20”,16”
6 Touch Jump Touch intervals
Rest 1:00
*Record Total Reps
*Jump Rope Practice (Singles) during rest time

“Our greatest weakness lies in giving up. The most certain way to succeed is always to try just one more time.” -Thomas A. Edison

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

Foundations – COA Testing or:

A1. Press x8x3  (Work up in Weight) Rest :30
A2. Ring Rows x8x3  Rest :30
A3. Kneeling Founder  x :10/:10 x 3 Rest :60

Workout (10 Minute Cap Conditioning):
10:00 AMRAP
200 M Run
10 Push Ups
10 Tic Tacs

“In three words I can sum up everything I’ve learned about life: it goes on.” -Robert Frost

All Levels
100 TTB
100 Front Squats @ 95 lbs, 65 lbs
100 Shoulder to OVHD @ 95 lb, 65 lbs
Team 5K Row
*Teams of 3-4
*Total Time recorded

The CrossFit Open 2014 is coming: Your Chance, Your Choice, Your Open

All Levels
A.2-2-2-2-2
Clean to Thruster

B. 5 Rounds
5 Box Jump Step Down @ 24”, 20”
10 Russian KBS @ 24K, 20K
15 Double Unders
*Time recorded

A little cauliflower love from Coach Erica!

Performance
A. Back Squat x1x6 @ 90% Rest 3:00
B. DL x1x6 @ 90% Rest 3:00
C1. Press x4x4 @ 80% Rest :30
C2. WTD Pull-ups by feel x4x4 Rest :30
C3. PU/Plank Walk (see below) x4 Rest 2:00
*5 Push-ups (Scale up Plyo)
10 Meter Plank Walk (appx. 3 mat lengths)
AMRAP Push-ups (-2) (All regular)
10 Meter Plank Walk

Foundations
Skill: Kip / Jumping Pull ups

A. Chin ups or Chin over Bar holds x2/30 secs x 4

Ladder  6-1
Push ups
Kip/Jumping Pull ups

5 Rounds
50m Resisted Sprints (Just Tire)
5 Burpees  w/ Max Jump
Rest 2 mins

“Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude.” -Thomas Jefferson

Performance
A1. DB Front Raise x10x3 rest :10
A2. DB Lat Raise x10x3 Rest :10
A3. DB Reverse Fly x10x3 Rest :10
A4. Ring Rows x10x3 Rest 2:00

B.In teams of 3
3 Rounds
750 M Row
25 Wall Balls
*Each Team Member will finish a total of 3 rounds, athletes rest while teammates are going
*Average Round recorded

Foundations
Skill: Snatch

A. Power Snatch x2x5
B. DB Step ups x8/ea leg x3

12 min AMRAP
300m Run
10 Wall Ball
10 KB Swings

“To keep the body in good health is a duty… otherwise we shall not be able to keep our mind strong and clear.” -Buddha

Performance
A1. Thrusters by feel  x5x5 Rest :30
A2. Front Rack DB/KB Walking Lunge x5/leg x5 (Heavy)  Rest :60

B.  12 Rounds8
:30 No Push-up Burpees @ 100% effort
:90 Active Recovery Double Under Practice

Foundations
A1. Press x1-2×6
A2. Bent Over DB Row x4x6

3 Rounds (45# M, 25# W)
50m Tire Pulls
50m Tire Reverse Pulls
90 sec Rest

Core:
TGU x1/1×5

“There’s always a point where you get knocked down. But I draw on what I’ve learned on the track: If you work hard, things will work out.” — Lolo Jones