A Chipper!!!

Warm-up/Skill
5 x 10 Jumping squats with a weight vest
+
5 x 10 push ups with a weight vest



Strength
Muscle-up progression
3 x 10 supine ring rows with feet on a box  (staying as planked/stiff as possible)
+
3 x max rep strict pull-ups
+
Lesson 1 (Click Me)
+
Lesson 2 (Click Me)
+
Lesson 3 (Click Me)
+
Lesson 4 (Click Me)

or

If you have muscle ups...

30 Muscle ups for time
NOTE: The muscle ups must be accomplished one at a time. After each muscle up you must come off the rings.



WOD
For time;
3- Wall walks
6- Box jumps @ 30" for men and women
9- Chest to bar
12- Ring dips
15- GHD sit-ups/ or Toes to bar
18- Burpees
21- KB swings 70/55#
50- Lateral jumps
21- KB swings 70/55#
18- Burpees
15- GHD sit-ups/ or Toes to bar
12- Ring dips
9- Chest to bar
6- Box jumps
3- Wall walks

Thrust Her!!!

Warm-up/Skill
Work minimum 10 min on hand stand walk
+
Accumulate 3 min of l-sit


Strength
EMOTM
3 Squat Cleans
+
3 Push press

Mens weight   Speed=135  /  Power=155
Womens weight   Speed=95  /  Power=115



WOD
9 Min AMRAP
3- thrusters    Mens Speed=135  /  Power=155   Womens  Speed=95  /  Power=115
30- double unders
3- box jumps  @ 40/30"

Rest or Make-up

Rest or Make-up

10/10 Bear

Warm-up/Skill
30 HSPU for time
any way possible
+
2 x 1min of max rep air squats

Strength
Press Complex
5 sets of the following complex
1 strict press + 2 push press + 3 push jerks
Increasing in weight



WOD
3 rounds of
3 reps of Bear Complex    (Mens Speed=95# / Power=135# --- Womens S=65# / P=95#)
10 pull-ups
10 ring dips

NOTE: 1 rep of Bear Complex =
1 power clean
+
1 front squat
+
1 push press (from front rack to back squat position)
+
1 back squat
+
1 push press (from back to front)

-All 3 reps must be completed with out dropping the bar

Box Squats

Warm-up/Skill
EMOTM
12-15 Burpees
Minimum 5 minutes
Maximum 8 minutes


Strength
Box Squat
10-8-6-4-4-4



WOD
4 rounds for time
15 walking lunges holding weight over head
30 double unders
15 weighted sit-ups  (same weight as lunges)

Lift & run

Warm-up/Skill
In as few sets as possible
25 Strict pull-ups
25 Strict HSPU


Strength
Dead Lift
10-8-6-4-4-4 Increasing in weight

WOD
For time;
50- push ups
50- sit-ups
800m
25- body weight dead lifts
25- burpees
800m
50- push ups
50- sit-ups

11.4

Warm-up
4 rounds of
30 secs burpee box jumps/ 30 secs rest
+
8 x 25m sprint



Strength
Front Squat (hold 3 secs at bottom)
3-3-3-3-3  (increase weight)


WOD
10 Min AMRAP
60- Bar facing burpees
30- Over head squats  @ 120/ 80#
10- Muscle ups

Rest or Make-up

Rest day or make up day

11.1

Warm-up
100 Bar only over head squats in as few sets as possible
45/33#
+
6 x 3 strict pull ups


Strength
Hang squat snatch
3-3-3-3-3 (increasing in weight)


WOD
10 Min AMRAP
30- Double unders
15- Power Snatch's    Men's S=75  P=95#  /  Woman's  S=55  P=65#

Push/Pull

Warm-up/Skill
Tabata abs of your choice - 8 rounds
+
Tabata Double unders ( your score will be your lowest number of double unders in a round )


Strength
Bench
3 x 10 @ 60-65-70%
or
If you dont know you max find your Max

WOD
4 Rounds for time of
250m Row
10- DB Renegade row  (Push up + left pull + right pull = 1)
15- HR Push-ups




Optional
X2WOD
Endurance
For time;
800m run
rest 1 min
1 mile run
rest 2 min
800m run

Thats not Cindy!!!

Warm-up/Skill
3 x 10 Pistols (from 12in box if needed) [10 each leg]
+
5 x 5 HSPU (using minimal modification)

NOTE: If you have to scale back, scale back when you need it and not from the beginning.



Strength
Speed
1 Min Max rep thrusters
Men 75#  /  Women 55#
Rest 3 Min

1 Min max rep thrusters
Men 95#  /  Women 65#
Rest 3 Min

1 Min Max rep thrusters
Men 115#  /  Women 75#
Rest 3 Min

1 Min Max rep thrusters
Men 135#  /  Women 95#
Rest 3 Min

Power
Max rep unbroken thrusters
Men @ 95-115-135-155#
Women @ 65-75-95-105#

NOTES:
-These "Power" sets are not for time. 
-Also you can rest only in the rack position
-Once the bar hits the ground that set is over
-Coming from the bottom of the front squat to the top of the press should be one fluid motion. Not a front squat & Jerk



WOD
13min AMRAP
5- Burpees
10- Toes to bar
15- Jumping squats

Run or rest

Do a 5k for time

or rest

Woooooooo SQUATS

Warm-up/Skill
Find max height box jump


Strength
Over head squat
5-5-5 increasing in weight
+
Back squat (no pause)
5 x 5
NOTE: The weight on these squats should be one so that the squats can be rapid.  So no pause.  Fast but make sure you are getting full range.



WOD
3 rounds for time of;
30- double unders
15- toes to bar
10- front squats @ Mens S=95 / P=115#      Women's S=65 / P=85#






OPTIONAL   X2aDAY
Endurance
4 x 800m rest 3 min in between
Each 800m for time

Just another Thursday...

Warm-up/Skill
10 minutes of pull-up work
Work on kipping or butterfly
+
5 sets of max rep strict pull-ups



Strength
Push Press
3-3-2-2-2  increasing in weight
+
Split Jerk
1-1-1-1  increasing in weight


WOD
9 min AMRAP of;
3- Clean and Jerks @ Mens S=135 / P=155#      Women's S=95 / P=110#
6- ring dips
9- Goblet squats @ Mens 55# / Women's 35#








OPTIONAL---X2aDAY
Endurance
800m warm-up

4 x 400m
1 min rest in between rounds
 than

800m for time

REST or MAKE-UP

REST or Make-up day

Faster

Today we are starting a small cycle (3-5 weeks) to focus on speed.  You can still work on your strength just add some weight to your lifts.  I'll explain further when we get there.  (S=speed  P=Power)

Warm-up/Skill
3 x 15 Jumping squats
+
3 x 50 double unders ( each set of 50 for time)



Strength
EMOTM (Every minute on the minute)
10 Min.
1 squat clean + 1 front squat + 1 thruster   (do bar drop until after the thruster)
Men S=115 / P=135#    Women S=75 / P=95#

NOTE: These should be actual squat cleans, not a power clean than a front squat.  If you can not do them Rx, lighten the weight so that you can do a full squat clean.



WOD
4 Rounds for time of
10- wall balls @ 20/16#
9- box jumps @ 24/20"
8- push press @ Mens S=95 / P=115#    Women's S=65 / P= 85#

Lite day...

Warm-up/Skill
200 double unders in as few sets as possible (not for time)
NOTE: Every time the rope stops there is a 4 burpee penalty



Strength
Squat of your choice
5-5-5-3-3-3  increasing in weight


WOD
4 rounds for time
200m run
20 push-ups
30 sit-ups
40 squats

Running with "ANGIE" (or Rest)

WOD
1 Mile Run
100 Pull-ups
1 Mile Run
100 Push-ups
1 Mile run
100 Sit-ups
1 Mile Run
100 Squats

Clean & Snatch

Warm-up/Skill
800m run time trial

Strength
Snatch High Pull from blocks
6 x 1 @ 80-100% of 1RM (of snatch)
+
Snatch
5 x 2 @ 70%
+
Clean High Pull from blocks
6 x 1 @ 80-100% OF 1RM (of Clean)
+
Clean
5 x 2 @ 70%


WOD
3 Rounds for time of;
5 Deadlifts @ 225/145#
10m burpee broad jump
3 Stone to shoulder
10m Sprint

a devils tale

Warm-up/Skill
3 x 10 Bent over Dumb bell row
+
1k row for time (record this score)


Strength
150 Ring push ups in as few sets as possible



WOD
4 rounds for time of;
50- Double unders
5- Chest to bar pullups
15- Air squats
5- Chest to bar pullups

Snatch Balance

Warm-up/Skill
3 x 20 Jumping air squats
+
2 x 10 pistols (each leg) (sub is pistols from 12" box)


Strength
Snatch Balance
10 x 2 increasing in weight
+
1 rep max over head squat



WOD
6 Min AMRAP
3- Power snatch @ 105/75#
6- Burpees
9- Ring dips




OPTIONAL
(Not to be done in the same time frame as that listed above)
Listed below is a WOD for those, needing to up their cardio endurance:

A.M. WOD
warm up with 400m run
than
8 x 200m
30 sec rest in between
than 400m cool down

REST

REST

It's OK tomorrow is a rest day...

Warm-up
Spend a good amount of time warming up


"Lumberjack 20"
20 Deadlifts (275/185#)
Run 400m
20 KB swings (2pood/1.5pood)
Run 400m
20 Overhead Squats (115/75#)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45/25# each hand)
Run 400m

On Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others.
Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.

Multi Minis

Warm-up/Skill
100 Double unders
400m run
50 Double unders
200m run


WOD 1
5 Min AMRAP
3 Power cleans @ 155#
7 pull-ups



WOD 2
(clock starts)
Hold a continuous 1 minute plank
Than,
3 Rounds of;
10 wall balls
10 ring dips
Than,
Hold a continuous 1 minute plank
(clock stops)




WOD 3
6 Min amrap
10 push press 95/65
10 burpees

REST OR MAKE-UP DAY

REST or make-up

Gymnasty...

Warm-up/Skill
30 GHD situps
30 GHD back extensions



Strength
5 x 10 Ring push-ups (with weight vest)
+
5 sets max rep strict pull-ups
+
5 x 5 wall walks
+
Accumulate 4 minutes of "L-sit" on rings or parallettes



WOD
12 Min AMRAP
3 bar muscle-ups  (or 6 chest to bar pullups)
6 HSPU
9 box jumps
12 air squats

Compare and Share...

Warm-up/Skill
Extra time spent rolling out & stretching the lower back
+
"ANNIE"
50-40-30-20-10
Double unders
Situps


Strength
Squat cleans
3-3-3-3-3 (increase in weight)
NOTE: Each set of 3 should be unbroken touch & go's



WOD

Below is a WOD from the mainsite  (CrossFit.com)
Every now and than I'm going to throw in a mainsite WOD, so you can compare your times to peopel from around the world. (Sunday 120819)
Five rounds for time of:
5 Deadlifts @ 275/155#
10 Burpees

Here are some times, there are more in the comment section on mainsite.
5:17---6:24---6:36---6:42---7:40---8:05---8:28---8:52

Yes we're still working OLY

Warm-up/Skill
Pistol Work
3 x 10 pistols from the the 12" box
(left + right = 1)



Strength
Complex
3 Push press + 1Split Jerk
2 x 50% of Jerk
2 x 60% of Jerk
2 x 65% of Jerk
+
Hang Power Snatch
(starting below the knee)
3 x 4 @ 50% of snatch
+
Muscle Snatch
3 x 4 @ 35% of snatch
NOTE: Remember the muscle snatch is a "power snatch" without the dip to catch


WOD
4 rounds for time;
5- HSPU
10- Burpees
15- Pull-ups
20- Squats

REST

REST...
REST...
REST...
REST...
REST...
REST...
REST...
REST...
REST...
REST...
REST...
REST...
REST...
REST...
REST...
REST...

Oklahoma's Own

If you didn't hate me before, you will today!

Today is just warm-up as well as you can and than WOD...

the WOD, named after one of Oklahoma's very own hero's is...

Robert James Kalsu (April 13, 1945 - July 21, 1970) was selected as an Oklahoma Sooner All-American Tackle in 1967. As an eighth-round draft pick of the Buffalo Bills in 1968, he started eight games at Guard and was voted the team's top rookie in 1968. He began fulfilling his ROTC obligation with the US Army following the '68 season and started his tour of duty in Vietnam in November of 1969, where he served with Battery C, 2nd Battalion, 11th Artillery, 101st Airborne Division. His MOS was 1193-Field Artillery Unit Commander. LT Kalsu was killed by mortar fire on July 21,1970 at Firebase Ripcord near the Ashau Valley.  (via CF Football)




"KALSU"
For time
100 Thrusters @ 135/95#
Every minute on the minute complete 5 burpees

30 min time cap,or if your close enough at 30 min you can finish.

the DL says..."just breath"

Warm-up/Skill
4 rounds of
25 wall balls
rest 1 min
(each set of 25 for time)


Strength
4 x 250m row
2 min rest in between



WOD
For time:
"Jumping Jack"---A friend of Jerry
50 double unders
400m run
100 double unders
1k row
100 double unders
400m run
50 double unders

Yes more snatch...

Warm-up/Skill
Max rep KB swings @ 70# (men only)
Max rep KB swings @ 55# (men & women)
Max rep KB swings @ 35# (men & women)
Max rep KB swings @ 25# (women only)


Strength
(using the wooden blocks)
Complex 1
Block snatch pull + block squat snatch
3 x 70% of snatch
2 x 75%
+
Complex 2
Block clean pull + block squat clean
3 x 70%
2 x 75%
+
Complex 3
Snatch deadlift + snatch pull
3 x 65%
2 x 70%



WOD
21-15-9
Power cleans @ 135/95#
later jumps (over bar)

REST

REST

You may need a rest after this!

Warm-up/Skill
Spend a lengthy amount of time warming EVERYTHING up....

Strength
3 x 100m sled drag @ sled + body weight


WOD
30 stone to shoulder
+
30 tire flips
+
30 thrusters @ 50% of body weight

NOTE: The reps can be broken up how ever you like.  (i.e. 2 stones, 3 thrusters, 2 stones, 5 tire flips etc.)
MURPH STYLE

Upper OLY

Warm-up/Skill
Accumulate 3 min of L-Sit on parallettes
(place a 45# under feet to hover over)
+
7 x 3 Strict hand stand push-ups
(no more to 2 mats allowed)


Strength
Jerk
3 x 60%
3 x 65%
2 x 70%
2 x 75%
2 x 80%
+
Hang Power Clean
3 x 4 @ 50% of clean
Note: Start just below the knee
+
3 sets of the following complex;
3 Snatch grip Push Press + 2 Overhead squat @ 65% of snatch


WOD
12 Min AMRAP
200m run
3- power snatch @ 95/75#
10- push-ups

Step your game up...

Warm-up/Skill
Pick your poison of 6 min Tabata
(20 secs of work + 10 secs of rest for 6 min)


Strength
Back Squats
"Pause-n-go"
3-3-3-3-2-2-1-1  ----Increasing in weight

Note: At the bottom of your squat count 3 seconds and explode up as fast as possible



WOD
3 rounds for time
10- front squats @ 95/75#
10- weighted step ups on to a 12" box (both feet on box=1) [using the barbell]
10- pull-ups

NOTE: On the step-ups the weight can be held in the front rack or back squat position.

Sunday funday

Rest or make-up...and a question!?!?!?!

What is the one movement you would hate to see in a competition....

Off the blocks...

Warm-up/Skill
4 x 200m run
1 min rest in between runs
+
Muscle up progression


Strength
(using the lifting blocks)
Complex 1
Block snatch pull + block squat snatch
3 x 65%
3 x 70%
+
Complex 2
Block clean pull + block squat clean
3 x 65%
3 x 70%




WOD
3 rounds for time
3- clean & jerks @ 75% of 1RM
10- Wall balls
3- Muscle ups

Pyramid Helen

Warm-up/Skill
EMOTM 5 Min
10 burpees


Strength
1 RM thruster for the day


WOD
Pyramid Helen
For time;
1200m run
63 kb swings  @ 55/35#  (1.5/1 pood)
36 pull-ups
800m run
42 kb swings
24 pull-ups
400m run
21 kb swings
12 pull-ups

S Q U A T...

Warm-up/Skill
4 x 5 tire flips
+
3 x 20 jumping air squats (focus on full extension of the hip)




Strength
Back squat
1 x 15 @ 65-70%
2 x 10 @ 70-80%
3 x 5 @ 80-90%



WOD
4 RFT
5- front squats @ 95/65#
10- lateral jumps over the bar
5- pull-ups

REST or Active recovery

Active recovery options...

2 x 1 mile time trial

or

2 x 1k row time trial

or

20 min AMRAP of
5- burpees
10- squats
15- sit-ups

or

any other body weight movement exercise, not to exceed 1 hour total

All about the speed...

Warm-up/Skill
2 x 20 weight vest shoot-thru's on the parallettes
***The starting position is the push-up position with your hands on the parallettes.  Complete a push-up, than shoot legs through (or walk them) to the front. Complete a dip with the body as planked out as possible, (hands still on parallettes).  That is one rep.

+

100 double unders in as few sets as possible
Each time the rope stops the penalty is a 200m run


Strength
2 x 10 push press @ 65% & 75%
+
Jerk (from the front rack)
3 x 3 @ 75% (focusing more on technique than weight)
+
Find 1 RM Jerk from behind the neck



WOD
4 Rounds for time of;
5- Thrusters @100/70#
10- Burpee pull-ups
15- Hand release push-ups

Active recovery...Kind of

Your choice of;

5k run for time

or

3 x 2k row (each 2k row for time)
rest 4 min in between sets

or

For time; 
(in order)
100 Burpees
200 Double unders
300 air squats

Recover...

RELAX

or

Stretch

+

Light run (or row)

+

Stretch again
...........................................
For those that did not compete Saturday
...........................................


Warm-up/Skill

25 Burpees for time

+

Pistol progression
Alternating pistols
3 x 20 from 12" box

***If you have pistols
2 x 20
each set of 20 for time


Strength
Axle deadlift
10-10-7-5-5-3  (increasing in weight)



WOD
3 stone to shoulder
6 box jumps @ 30''/24''
9 pull-ups

GAME DAY

Good luck 405er's

Comp week day 6...REST

REST AND STRETCH... that is all

Comp week day 5... throttle back

Warm-up/Skill
100 Double unders--- in as few sets as possible
(every time the rope stops, there is a 15 sit-up penalty)
+
50 Burpees for time
+
stretch


WOD
50 Air squats
1k row
50 Air squats


and then


STRETCH

Comp Week...Day 4... going through the motions

Warm-up/Skill
3 x 10 pull-ups  (avoid ripping as much as possible. Is you feel as though your about to rip, stop)
+
3 x 15 burpees (focus on controlled breathing)
+
2 x 20 sit-ups

Strength
Work on over head carry technique
+
Back squat
1 x 5 @65%
+
Front Squat
1 x 5 @65%
+
Over head squat
1 x 5 @65%


WOD
3 rounds for time of;
10- Bar only thrusters
20- Sit-ups
30- Air squats

Comp-Week day 3...Getting ready!!!

Warm-up/Skill
Extra Time Mobilizing Everything
+
5 x 10 med ball cleans

Click there for --->   Efficiency Tips: Box Jumps

Strength
FOCUSING ON TECHNIQUE
3 x 3 Clean & Jerk @ 60-70-80%
+
3 x 3 Squat clean @ 75%



WOD
9 min AMRAP
3- Thrusters @ m95# / w65#
3- Box jumps @ m30" / w24"
3- KB Swings @ m55# / w35#

Comp week day 2...Flight Simulator

Warm-up/Skill
10 x 10m Bear crawl
+
5 x 20 anchored sit-ups
+
5 x 20 push-ups
+
(roll out your calves)


Strength
Deadlift 3 x 3 @ 65-75-85%



WOD
"Flight Simulator"---unbroken double under pyramid
20 min time cap

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5


Directions: Each set must be unbroken to move on to the next.  If you are on 50 and get to 48 and mess up, you must restart set "50".  Also, the rope must stop after each set.

up by 5's/ down by 5's


AGAIN,  ROLL OUT YOUR CALVES

Comp-Week...1....To Game or not to Game

Today is a rest day or a make-up day...


From CrossFit Journal

To Game or not to Game
By John Mc Evoy July 2010

In our world, the stopwatch is king. It doesn’t lie and it doesn’t have favorites. It simply states.


On our journey to ultimate fitness, we work on strength,
speed, agility, etc. to help us achieve more rounds or faster
times in any given workout. A lot of variables will come
into play and dictate how the workout goes: time of day,
food intake, hydration, personal proficiency with the
movements involved, injuries … . The list goes on, and
an article could be dedicated to how each variable can
affect a workout. This particular article is about strategy for
WODs, which some refer to as “gaming a WOD.”
You can approach a CrossFit workout in a host of different
ways, and you have no guarantee that any approach will
result in success given the amount of variables at play. Still,
some athletes rip into workouts with reckless abandon
and come out the other side with PRs. Other athletes
maintain a steady pace throughout and achieve equally
impressive results.
In the recent Data Driven video by Patrick Cummings,
we see exactly how athletes move through a workout.
Pat Padgett gets out to an early lead but fades down the
stretch and is passed my Mat Frankel, who kept a steady
pace even as he fell behind early on. Would Padgett have
been better served by a slower pace?
This is not a new question, but it’s interesting to note that
many athletes, even those competing at regional and
sectional levels, do not have a plan for the WOD they are
facing. And some don’t need one. Chris Spealler needs no
strategy when he does Fran. He will go all out until he’s
done. Others, however, might benefit from thinking about
the workout and creating a simple plan to get the most
work done in the shortest amount of time.

At the Europe Regional, for example, competitors were
given 15 minutes to complete two tasks: run 2.2 kilometers
and then complete as many reps as possible of ground to
overhead lifts at 70 kilograms. So how fast do you run to
allow yourself the most time and energy to complete the
highest number of reps?
Stick to the Plan?I discovered one method for gaming WODs in the
beginning of January when I did Cindy. My score was
18 rounds and 2 pull-ups. Every time I have done this
WOD I have gradually been progressing. After analyzing
my performance, I came to a realization: I was able to
complete 12 rounds in the first 10 minutes, and then in the
remaining 10 I only managed 6 rounds and 2 pull-ups. My
main weakness in the workout at the time was push-ups.
After the 12th round, I was pretty spent and failed several
times during the sets of push-ups, which forced me to rest
while the clock ticked.
After thinking about this for a while, I decided to retest
myself and use some strategy. Rather than go balls-to-wall
after the “3, 2, 1… go!” I used a little tact. I worked out that It
takes me a little under 30 seconds to do each round when
I don’t fail on any movements. I figured that if I did 1 round,
rested 30 seconds and went on the minute every minute,
I would achieve 20 rounds. I managed to do this and even
squeeze in an extra round at the end, giving me a score
of 21 rounds. I made it through each set of everything
unbroken, and the push-ups were really not a problem.
This is a respectable score on this workout, especially
when you take into account that I was actually resting for
half the time!
Does having a strategy like this neglect the purpose of
the workout? I don’t think so. The goal is to complete as
many rounds as possible in 20 minutes. We are trying to
maximize our work output. As long as we are getting the
work done quickly, it doesn’t say anything about how you
have to go about it. Maybe a little tactical planning can be
your ally.


This approach has one pitfall: you can get to the end of the
workout with too much left in the tank. Another approach
would be to think of the WOD as being four quarters of
five minutes each. Say to yourself, “I’m going to do six
rounds in each quarter and rest for the remainder of the
five minutes.” This would then give you 24 rounds total if
you could maintain your pace. This is a very good score on
this WOD and can be very achievable if you simply have a
think about it beforehand.

And, of course, you always have the option of forsaking the
plan and sprinting to the finish line if you have a lot left in
the tank.
As another example, I recently put one of my classes
through a workout that consisted of 100 thrusters for time
(65/45 lb.). Every minute on the minute they had to do 5
box jumps.
The majority of people fell into the realm of 12-15
minutes. Watching them all suffer through this, I noticed
that everyone went out hard in the beginning. Some
achieved 20-plus thrusters in the first minute and were
then completely gassed for each subsequent round,
sometimes achieving no more than four in the minute.
With a little strategy, you could say that you are going to
do 10 thrusters, then rest for the remainder of the minute.
Do your box jumps, then do another 10 thrusters and
rest. Following this strategy might allow you to complete
the workout in 10 minutes, which would be faster than
the times that were commonly produced when athletes
attacked from the word go.

A very similar example of this WOD appeared on the main
site on May 22, 2010, with a video of Jason Khalipa doing
100 dumbbell squat-clean thrusters for time in a hotel gym.
Every minute on the minute he had to do five burpees.

Khalipa’s time was 10:53. The video shows him doing 20
dumbbell reps in the first minute, meaning it took him 9:53
to complete the remaining 80. Khalipa is an animal and
crushes pretty much everything put in front of him, but
could he have achieved a faster time if he had adopted
the above example of hitting 10 reps then resting the
remainder of the minute? It’s debatable. The bottom line
is who knows? All I’m saying is that these kinds of experiments
are interesting and definitely worth some thought.
Use Your Body—And Your BrainThis kind of approach to WODs can add a whole new
element to your training. I would not advocate that you
approach all your WODs or even the majority of them in
this fashion, but it is definitely something to think about.
In order to increase your work capacity across broad times
and modal domains, you simply need to work to your
limits and go to that dark place you don’t want to be in—
and break through it. You will not become the fittest you
possibly can be if you try and nitpick and strategize every
little thing. Mental toughness plays a huge role in this
sport, and the only way to get mentally tougher is to go
to that place. Strategizing too much can certainly backfire.
Having said that, implementing some strategy from time
to time can be extremely helpful, especially when it comes
to competition.
CrossFit is often described as “evidence-based fitness.” We
record data, compare times and evaluate performances. If
you are an athlete competing soon, look at your data and
look at the WODs you will be competing in. How fast is
your 400 meters? How many muscle-ups do you have?
You should know all this information in your head so you
know how to get the best performance out of yourself on
competition day. If you are serious about competition, you
need every little edge you can get.
But, as with everything, don’t take my word for it. Test
yourself. Go out and attack any given workout and analyze
your performance. Film your workout and see where you break down.
Then repeat the same WOD at another time
and utilize some strategy.
An example could be a WOD consisting of five rounds of
something. Get your coach or anyone else to time each
round individually and see where you are losing/gaining
time. How does your first round compare to the last? Did
you go out too hard? Too slow? What work output are you
able to sustain for the longest period?
The bottom line is you will never know if this style of
training works for you unless you give it a shot. Having
said that, this type of training may not suit you. Many
people have reached the top simply going balls-to-wall
on everything, and I’m sure many more will follow. This is
just another element to think about and possibly include
in your training schedule as you push to get more work
done faster.
I’m sure that some of you are reading this thinking, “I do
that already,” but for others, I’m certain this will be another
one of those moments where you think to yourself, “It’s so
simple I can’t believe I didn’t think of it sooner.”



About the Author
John Mc Evoy is a Level 1 CrossFit trainer working out of CrossFit
Newton in Massachusetts. He also owns his own strength and
conditioning company, Craic Conditioning. John moved to
Boston in October 2009 after having lived in New Zealand for
three years. He is originally from Ireland.

Chalk city, chalk chalk city...

Warm-up/Strength
4 x 1 min max rep lateral jumps (over paralettes, or over a bar, etc.)
no more than 1 min rest in between sets
+
25 HSPU in as few sets as possible


Strength
2 x 5 Overhead squats @ 75%
2 x 5 Front squat @ 75%
2 x 5 Back squat @ 75%



WOD
5 rounds for time of;
5- Squat cleans @ m-155 or 135# / w-95 or 75#
10- Pull-ups
20- Double under's

Snatch work

Warm-up/Skill
50 Bar only overhead squats for time
+
2 x 400m (each 400m for time)



Strength
Snatch balance 5 x 3 @ 75%
+
Squat snatch 5 x 3 @ 70%
+
Power snatch 5 x 3 @ 70%




WOD
For time;
10- wall balls @ m & w 20#
5- power snatch @ m-135/105#   w-95/70#
8- wall balls
4- power snatch
6- wall balls
3- power snatch
4- wall balls
2- power snatch
2- wal balls
1- power snatch

Chesticles!!!

Warm-up/Skill
3 x 10 ring push-ups
+
3 x 10 weighted push-ups (plate on back)
+
3 x 10 GHD sit-ups

Bench
3 x 15 @ 50% body weight
2 x 10 @ 75% body weight
1 x 5 @ 100% body weight


WOD
4 rounds for time of;
25 push-ups
15 KB swings @ 55/35#
25 anchored sit-ups

Mad Max

Warm-up/Skill
EMOTM  7 min (every minute on the minute)
20 Double under's
5 KB swings at 2 pood (70-72#)/ 1.5 pood (54-55#)




Strength
Find 1 rep max Squat Clean Thruster



WOD
For max reps;
2 min max rep clean & jerk --- a@155#--b@135#--c@115#--d@95#
rest 30 secs
2 min max rep clean & jerk --- a@135#--b@115#--c@95#---d@75#
rest 30 secs
2 min max rep clean & jerk --- a@115#--b@95#---c@75#---d@55#

Unbroken

Warm-up/Skill
10 Minutes on pistol progression
+
6 x 100m sprints (rest 30 secs in between)
+
extra focus on stretching and rolling out lower back and legs


Strength
Deadlift
5 x 5 @ 65%
3 x 3 @ 75%
5 x 1 @ 85%


WOD
7 min AMRAP of;
20 unbrokern double under's (or 40 unbroken singles)
5 unbroken chest to bar (or 5 unbroken pull-ups)

Pressing time

Warm-up/Skill
2 min max rep strict HSPU
+
2 min max rep kipping HSPU
+
Hand stand walk skill work


Strength
Strict press 3 x 3 @ 65/75/85%
+
Push press 3 x 3 @ 75/80/85%
+
3 x 10 renegade row @ increasing weight
(push-up+left pull+right pull=1 rep)



WOD
9 min AMRAP of;
3- box jumps @ 30/24" (entire foot on box)
5- bar facing burpees (when coming up from the bottom of the burpee, jump over the bar)
7- push press @ 115/95/75/65#

Endurance Test time!

Part I
1 min of max effort push-ups
rest 2 min
1 min of max effort sit-ups
rest 2 min
1 min of max effort push-ups
rest 1 min
1 min of max effort sit-ups
rest 3 min
1.5 mile run


Part II
100 squats
2k row
100 squats


Part III
3 Min AMRAP
Thrusters @ 135/95/75
Rest 3 Min
than
5 min max distance yoke walk
men= yoke + 135#    ---    women= yoke + 95#

Whole Lotta Work

Warm-up/Skill
3 rounds of
10 burpees
10 pull-ups


Strength
Clean & Jerk 3 x 3 @ 75%
+
Snatch pull 3 x 3 @ 100% of snatch
+
Snatch deadlift 3 x 3 @ 110% of snatch
+
Front squat 3 x 5 @ 80%
+
Stiff-legged deadlift 3 x 5 (Make sure back is set every rep. If back starts to round, drop in weight)



WOD
5 Clean & Jerk @ 155/135/100/80#
1 round of Cindy
4 Clean & Jerk
1 round of Cindy
3 Clean & Jerk
1 round of Cindy
2 Clean & Jerk
1 round of Cindy
1 Clean & Jerk
1 round of Cindy

Barbie's got back and balls

Warm-up/Skill
4 x 20 wall balls with a vest
+
100m tire flip


Strength
6 x 3 box squats



WOD
4 rounds fot time of;
100m sprint
30 double unders
20 weighted walking lunges  @ 40/30/25/15#
10 dumb bell thrusters  @ 40/30/25/15#

Max effort + bench

Warm-up/Skill
2 x 1 min of ME (max effort push-ups)
+
2 x 1 min of ME sit-ups
+
2 x 3 min of max distance run


Strength
Bench 3-3-3-3-3 (increasing in weight)
+
5 x 10 weighted push-ups


WOD
10 min AMRAP
5- KB swings @ 70/55#
10- toes to bar
15- double unders

Gym Jerk

Warm-up/Skill
20 HSPU
+
20 Chest to rings (as strict as possible)
+
20 ring dips (as strict as possible)


Strength
Push press 3 x 5 @ 65-70-75%
+
Split Jerk 2-2-2-2-2 (increasing in weight)



WOD
For time;
1 mile run
10- muscle-ups
20- overhead squats
30- wall balls

Cherries in a mason jar!!!

Warm-up/Skill
4 x 10 Landmines
+
200m yoke walk


Strength
30 stone to shoulder
+
30 tire flips


WOD
4 rounds for time of;
50m farmers carry  (go heavy)
2 rounds of cindy
50 double unders

Snatchy!!!

Warm-up/Skill
4 x 400
rest 2 min between rounds
Focus on breathing


Strength
Overhead squat 5-3-1-1-1
+
Muscle snatch 1-1-1-1-1
+
Power snatch 3 x 3 @75-80%



WOD
For time;
with a vest
15 burpees
30 wall balls
15 pull-ups
Take vest off
30 Hang snatch @ 115/95/75/65#

Running Bear

Warm-up/Skill
EMOM 10 Min
10 Dumb bell snatch (5 ea arm) @ 40/30/25/20# {these are weight options, not descending weight}



Strength
Hang power snatch 3 x 3 @ 75%
+
Squat snatch 3 x 3 65-75%
+
Clean & Jerk 2 x 3 @ 65-75%



WOD
"Running Bear"

1 round of "Bear Complex"
800m run

1 round of "Bear Complex"
400m run

1 round of "Bear Complex"
200m run

Each round is separate and for time+weight.  Rest no more than 3 min in between. Try and increase weight every round.

NOTE:
7 reps = 1 round
1 rep =  1 power clean
           +1 front squat
           +1 push press (front to back)
           +1 back squat
           +1 push press (back to front)

Bar is not dropped until each round of the complex is over.  The bar can be rested in the front rack, back squat position, etc. as long as it is not resting on the ground.

Gymnastics biased...

Warm-up/Skill
5 x 3 Strict HSPU
+
3 x 5 Kipping HSPU



Strength
Deadlift 5 x 5
65-70-75-80-85%
+
30 Back extentions


WOD
(a)
7 Min of weight vest "Cindy"

rest minimum 5 minutes
than

(b)
7 Min "Cindy"- no vest

Front Squattin'

Warm-up/Skill
Muscle-up progression
+
3 x 500m row (each 500m for time)
+
Accumulate 3 min of L-sit


Strength
Find 1 rep max Front squat for the day
than
3 x 10 Front squat box squats @ 60-70% of todays max



WOD
12 Min AMRAP;
5- Thrusters @ 115/95/75/65#
200m run
5- pull-ups

No-pants-Barbie

Warm-up/Skill

6 x 5 Toes to bar (each set unbroken)

+

Tabata double unders /8 rounds (4 min) 

Strength

Burgener Warm-up

+

Overhead squat 3 x 1 @ 80-90%

+

Power snatch 2 x 4 @ 80%

WOD

4 rounds for time of;

1 Power snatch @ 145/135/95/85#

3 Overhead squat @ 145/135/95/85#

20m farmers carry @ 50/40/30#

30 sit-ups

Jackie

Warm-up/skill
3 x 20 Wall Balls w/ a vest


Strength
5 x 5 weighted pull-ups
+
4 x 50m yoke walk



WOD
"Jackie"
1000m row
50 Thrusters (bar only)
30 pull-ups

This Will Suck!!!

Warm-up/Skill
3 sets max rep air squats
(rest 1 min in between)
+
10 x 2 weighted dips


Strength
EMOM 8 min
20 Secs of band squats
40 Secs of rest


WOD
7 min AMRAP;
1 Overhead squat @ 135/95/75/65#
2 Toes to bar
3 OHS
4 T-T-B
5 OHS
6 T-T-B
etc.
(continuously increasing until 7 min mark)
[every odd is OHS, every even is T-T-B]

Old school/ New school

Warm-up/Skill
Accumulate 3 Min of L-sit
+
EMOM 7 min
15 Gauntlet squats (25# KB)
2 10m sprints


Strength
4 x 10 Dumb bell bench (increasing in weight)
+
4 sets max rep strict HSPU



WOD
4 rounds for time; 
3- 10m sprints
6- box jumps 30"/24"
9- hand release push-ups
(2 box's will be used, marking 10m)

Oly + Skill

Warm-Up/ Skill
10 min of Pistol progression
+
15-20 reps of Stone to shoulder
+
The Burgener Warm-up (pdf)
(Use 15lb. trainer bar)
The Burgener Warm-up Video



Strength
Jerk 2 x 3 @ 80%
+
2-position snatch 3 x 1 @ 65%
+
2-position clean (squat) 3 x 1 @ 65%




WOD
For time;
800m run
30 Hang power cleans @ 135/115/95/75#
50 Pull-ups

Double up

Warm-up/Skill
6 x 3 Skin the cat

Click Here to see "skin the cat"

+

Muscle up progression

Muscle-up Progression part 1.
Muscle-up Progression part 2.
Muscle-up Progression part 3.
Muscle-up Progression part 4. 




Strength
Snatch- find a heavy single
+
Clean & Jerk- find a heavy single




WOD
For total reps;
2 Min- ME (max effort) double unders
3 Min- ME ground to overhead (anyway, i.e. snatch, squat snatch, clean & jerk)
2 Min- ME pull-ups

A heavy lite day...

Warm-up/Skill
Tabata jumping squats (4 rounds)
+
Find max height box jump



Strength
Find 3 rep max front squat



WOD15-12-9 reps of;
Stone to shoulder
Pull-ups

Just another day

Warm-up/Skill
Tabata Hammer hits
8 rounds (4 min)
+
EMOM 5 min
15 KB swings @ 2/1.5/1 pood



Strength
5 sets max rep weighted dips
+
5 x 10 bent over row
Click HERE to view bent over row.


WOD
12 Min AMRAP of;
20 air squats
10 toes to bar
5 HSPU (hand stand push-ups)

Anarchy Revisited

Warm-up/Skill
5 x 2 Turkish get-ups (2ea arm)
+
150 double unders
[each time the rope stops, there is a 15 sit-up penalty]



Strength
Find a heavy single Jerk, than
Jerk 2 x 3 @ 80% of that
+
3 x 1   2 position snatch @ 60%
View 2-position snatch HERE

+
3 x 1   2 position clean @ 60%
View 2-position clean HERE




WOD
3 rounds for time of;
500m row
25 hand release push-ups
10 squat snatch @ 135/115/85#

Tempo!!!

Warm-up/Skill
400m farmers carry @ 1/2 Body weight
+
"Annie"
50-40-30-20-10 reps of;
double-unders
sit-ups


Strength
Back squat
5 x 5 tempo squat @ 65-75%

[descend, hold for 3 seconds, explode up, and immediately return to the bottom]



WOD
4 rounds for time of;
25 wall balls
5 tire flips
200m run

Everyones Favorite

Warm-up/Skill
EMOM for 10 min
4 10m sprints
4 (total) Dumbbell snatch @ 40/30/20#



Strength
Squat Clean & Jerk 2 x 3 @70%
+
Clean pull 3 x 3 @ 90%
+
Clean deadlift 3 x 3 @90% (of clean)

Click here for Clean Pull

Click here for Clean & Jerk


WOD
For time;
3 squat clean thrusters @ 135/115/95#
3 Muscle ups
3 squat clean thrusters @ 115/95/75#
3 Muscle ups
3 squat clean thrusters @ 95/75/65#
3 Muscle ups

[load the weight so that each increment can be easily unloaded]
[sub for muscle ups; 1 muscle up= 3 chest to rings + 3 dips]

Oh hello legs!!!

Warm-up/Skill
3 sets max rep pull ups


Strength
Band Back Squats
8 Min of;
20 secs ME (max effort)
40 secs rest
[band strength should feel heavy, but still be able to have rapid squats]
+
Find 5 rep max on squat of your choice (i suggest the one that needs the most work)


WOD
For time;
30 Squats @ 95/75/65#
15 Push press @ 95/75/65#
800m run OR 1000m row
15 Push press @ 95/75/65#
30 Squats @ 95/75/65#
[ideally the bar should not be dropped until the run.  if the bar is dropped it must be taken from ground, not rack]

Dead Strong Man (day 3)

Warm-up/Skill
3 rounds for time of;
50 Air squats
400m run



Strength
Dead-lift
2-2-2-2-2 @ 70-75%
(if form starts to fade, lighten weight)


WOD
5 rounds for time of;
3 Muscle-ups
3 Stone to shoulder ( total, not each side)


[sub for muscle-ups= 3 ring dips + 3 chest to ring pull-ups]

Oly Work (day 2)

Warm-up/Skill
EMOM (every minute on the minute) for 7 min
5 SDLHP @ 115/95/75# (sumo dead-lift high pull)
5 Burpees


Strength
Muscle snatch + 2 snatch balance @ heaviest muscle snatch
+
Overhead squat 2 x 1 @ 80%; 3 x 2 @ 65%
+
Power Clean & Jerk 1 x 1@ 80% of power clean


SEE HOW TO MUSCLE SNATCH

WOD
12-6-3reps for time of;
Snatch @ 135#/105#/85#
Toes to bar

Day 1 / Jerk Work

Warm-up/ Skill:

Turkish Get-ups

3 x 3

+

3 x 5 HSPU (strict)

[my weight on TGU= 35-45-55#]

Strength

3 sets increasing in weight of;

3 strict press , into

3 push press, into

3 push jerk

 (bar can be dropped after push jerks)

+
Work up to heavy jerk

[press complex= 95-115-125#] & [heavy Jerk= 145,165,185,205,215,235=Fail]

WOD

4 rounds of;

1 Min of ME (max effort) DB push press @ 40#/20#

1 Min of ME Landmines @25#/15#

1 Min ME air squat

1 Min rest

[score= rd1-69, rd2-73, rd3- 74, rd4- 74]

Intro

Hello all.

Within the programming on this blog you will find multiple points of fitness covered, as always with anything CrossFit.  Majority of the programming on here is of course my own, with some Olympic lifting structure taken from Catalyst Athletics, (http://www.catalystathletics.com/index.php), and some strongman derived from Hybrid Athletics, ( http://hybridathletics.net/ ).  

The purpose of the training listed is based out of experimentation on me, to find what works and doesn’t work for me.  Rest days are purposely not programmed.  They should be taken as the body prescribes them.  In other words listen to your body. On the flips side of that, considering the intensity of some of the days, I would not recommend going past 4 days without a rest. 

Coach DL