Announcements

Performance

A. Build to a Max Press in 10:00

B. Press x3x5 @ 80% Rest 2:00

C. Back Squat x3x5 @ 80% Rest 2:00

D.8:00 EMOM
2 DL @ 80%

Foundations
Skill:  Snatch

A. Hip Power Snatch + OHS  x1+1×5

B. Front Squat x3x5

C. Press x3x5

5x Row Sprints 150m + Burpee Broad Jump
Rest 1 min

“A successful man is one who can lay a firm foundation with the bricks others have thrown at him.” –David Brinkley

Performance

750 M Row

10-1
Step-ups / Leg
KBS @ 24K, 16K
Double Unders

750 M Row

Foundations
Skill:  Handstand

A1. DB Push Press  x10x4 (Hold 10 secs OH POS last rep)

A2. DB Lawnmower Pulls  x8x4

A3. DB Tic Tac x20x4

Test

Mile Run

“You are never too old to set another goal or to dream a new dream.” –C. S. Lewis 

Performance

A1. Seated DB Press x10x5 Rest :30
A2. Front Rack Reverse Lunge x5/leg x5 Rest :60

B.5 Rounds
5 Toes to Bar
10 Power Snatches @ 75 lb, 45 lb
10 Wall Balls @ 20 lb, 14 lb
*Time recorded

Foundations
Skill: Back Squats

A. Back Squats x5x5

6 Rounds (High Intensity)
8 KB Goblet Squats
8 Box Jumps
100m run
Rest 1 min

“The greatest revolution in our generation is that of human beings, who by changing the inner attitudes of their minds, can change the outer aspects of their lives.” –Marilyn Ferguson

Congratulations to Liz Rosenberg and Chris Geno for competing in the 2014 Fittest Games! Great work guys!!

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