Wednesday, April 30, 2014

May 1

Regional Workouts for Day 1 & 2

CrossFit Group
Strength
A1. 3 x 5 High Box Jump
A2. 3 x 15 UB Heavy KB Swing

MetCon
5 Rounds of:
200m Run
4 Wall Climb

Weightlifting Group
4 x 2 Clean
3 x 2 Clean Pull with Pause at Knee
3 x 6 Bent Over Row

April 30

Strength
3 x 3 Press

MetCon
5:00 AMRAP
50m Farmer Carry
3 Strict HSPU or Deficit
2:00 Rest
5:00 AMRAP
50m Farmer Carry
5 Chest Slapping Push Up
2:00 Rest
50m Farmer Carry
3 Burpee

Tuesday, April 29, 2014

April 29

CrossFit Group
Strength
3 x 3 Deadlift

MetCon
5 Rounds of:
10 Hang Power Snatch (75/55)
20 Sit Up

Weightlifting
4 x 1 Jerk w/ Pause Overhead
3 x 3 Front Squat
3 x 3 Push Press

Sunday, April 27, 2014

April 28

Good old days. It has been fun to see the sport evolve.


Strength
3 x 3 Back Squat

MetCon
"Josh"
21 OHS
42 Pull Up
15 OHS
30 Pull Up
9 OHS
18 Pull Up
(95/65)

or 

"Mini Josh"
21-15-9
OHS (95/65)
Pull Up

Thursday, April 24, 2014

April 25

CrossFit Group
5 x 1 Power Clean x 3 Front Squat
10:00 Gymnastics Work
200m OH Plate Carry

Weightlifting Group
3 x 5 Jerk Step Through
4 x 1 Jerk
3 x 4 Back Squat

Wednesday, April 23, 2014

April 24


CrossFit Group
Strength
3 x 4 Press

MetCon
4 Sets of:
10 Power Clean (135/95)
10 Burpee
1:00 Rest

Weightlifting Group
4 x 1 Power Snatch + 1 OHS
4 x 3 High Hang Snatch High Pull
3 x 6 High Box Jump

Tuesday, April 22, 2014

April 23

Strength
A1. 3 x ME Toes To Bar
A2. 3 x 20 Hip Ext.

MetCon
3 Rounds of:
400m Run
12 L-Arm KB Swing
12 R-Arm KB Swing

Monday, April 21, 2014

April 22

CrossFit Group
Strength
3 x 4 Deadlift

MetCon
EMOM for 10:00
5 Pull Up
10 Jumping Lunge

Weightlifting Group
4 x 1 Power Clean
3 x 4 Front Squat
3 x 2 Clean Pull

Sunday, April 20, 2014

April 21


Strength
3 x 4 Back Squat

MetCon
"Jack"
20:00 AMRAP
10 Push Press (115/75)
10 KB Swing (1.5/1)
10 Box Jump (24"/20")

Wednesday, April 16, 2014

April 17


EST WOD and Social this Friday @ 6pm!!

CrossFit Group
Strength
A1. 3 x 10 DB Bent Over Row
A2. 3 x 10 Seated DB Press

MetCon
Team of 2:
6 Rounds of:
400m Run
50 Squats

Weightlifting
A. 4 x 3 Snatch Pull Under
B. 4 x 2 Pause Jerk
C. 3 x 3 Push Press

Tuesday, April 15, 2014

April 16

Strength
3 x 6 Deadlift

MetCon
For Time:
20 Burpee Box Jump
100 Sit Up
20 Burpee Box Jump

Monday, April 14, 2014

April 15

Just Candice picking up 400lbs. No big deal.

CrossFit Group
Strength
3 x 6 Press

MetCon
21-15-9
Hang Clean (135/95)
Clapping Push Up

Weightlifting Group
3 x 4 Clean Pull Unders
4 x 2 Clean Pull + 1 Hang Clean
3 x 6 Back Squat

Sunday, April 13, 2014

April 14


Strength
3 x 6 Back Squat

MetCon
"Helen"
3 Rounds of:
400m Run
21 KB Swing
12 Pull Up

Thursday, April 10, 2014

April 11

CrossFit Group
A. 4 x 1 Hip Snatch
B. 3 x 3 RDL
C. 10 Alt Arm Turkish Get Up

Weightlifting Group
Back Squat - Max

Wednesday, April 9, 2014

April 10



CrossFit Group
Strength
A1. 3 x ME Ring Row
A2. 3 x 20 Hip Ext.

MetCon
1 x 800m Run (3:00)
2 x 400m Run (2:00)
4 x 200m Run (1:00)

Weightlifting Group
Clean and Jerk - Max
Clean - Max

Tuesday, April 8, 2014

April 9

Strength
3 x 10 Back Squat

MetCon
4 Rounds of:
5 HSPU
10 Box Jump (30/24)
25 Sit Up

Monday, April 7, 2014

April 8

CrossFit Group
Strength
3 x 10 Deadlift

MetCon
3 Rounds of:
25 KB Swing
15 Burpee

Weightlifting Group
Snatch - Max
Front Squat - Max

Sunday, April 6, 2014

April 7

The NRG Games in San Antonio

Strength
3 x 10 Press

MetCon
21-15-9
Thruster (95/65)
Pull Up

Thursday, April 3, 2014

April 4

CrossFit Group
A. 10-8-6 Back Squat
B. 10-8-6 Bench Press
C. 2:00 Max Distance Broad Jump

Weightlifting Group
A. 3 x 1 Snatch @ 85-90%
B. 3 x 1 Clean & Jerk @ 80-85%
C. Front Squat - Heavy Single

Wednesday, April 2, 2014

April 3

CrossFit Group
Strength
A1. 3 x 10 Bent Over BB Row
A2. 3 x 10 Seated DB Press

MetCon
6-10 x 40yd Sled Pull

Weightlifting Group
4 x 1 Power Clean + 1 Clean
3 x 3 Power Jerk
3 x 5 RDL

Tuesday, April 1, 2014

April 2

Strength / MetCon
A. 2:00 Pull Up
B. 2:00 Push Up
C. 2:00 Box Jump
D. 2:00 Sit Up
C. 2:00 Cal AirDyne
Can be done in any order with as much rest as needed in between each movement. You are going for max reps on each movement.