15 Sept 2014

30 min AMRAP
10 Russian KB swings @70#
400m run
= 10 rounds + 10 KB swings

14 September 2014

8 rounds
15 calorie row
300m run
3 min REST

13 September 2014

Push-ups
AMRAP 1min >REST 3 min
#1 = 47
#2 = 42
#3 = 33


Super set
Backsquat
5 x 5 @250#
+
Push-ups
20-20-20-20-20


Super set
Weighted DB Step ups, front rack position
7L+7R @40#
7L+7R @40#
7L+7R @40#
+
DB strict press
10 x 45#
10 x 45
10 x 45


Superset
Curls
12 @40#
12 @40#
12 @40#
+
Goblet box squats
10 @70#
10 @70#
10 @70#
+
situps
50
42
40

11 Sept 2014

Seriously starting from scratch. ..

1 min AMRAP push ups, then rest 2 min
1 = 55
2 = 42
3 = 43

Incline bench press
115 x 10
145 x 10
164 x 10

Penday row   / dip   super set
135 x 5.     +    10
135 x 5.     +    10
135 x 5.     +    10
135 x 5.     +    10
135 x 5.     +    10

DB Bench press
55 x 12
60 x 10
65 x 8

9 September 2014...

So far behind where I should be

A.M.

Back squat
5 x 5 @245#

Step up (front real position)
5L+5R @95#
5L+5R @95
5L+5R @95

P.M.

5 rounds of
7 Box jump overs @24"
7 thrusters @115#
REST 2 min

EMOTM for 10 minutes
10 overhead squats @ 95#

Full Cleans***Wed. 30 July 2014

Clean complex
1 clean + 1 hang clean
135 x 1
135 x 1
155 x 1
155 x 1
175 x 1
175 x 1
195 x 1
195 x 1
215 x 1
215 x 1



AMRAP 4 Min of
Cleans @70% (185#)



Power Jerks
135 x 3
135 x 3
155 x 5
175 x 3
185 x 3
195 x 1 x 1 x 1
215 x 1 x 1 x 1
215 x 1 x 1 x 1

Tuesday July 28th

Back squat
6 x 4
=@245#


EMOTM 10 min
2 snatch balance @135#


4 sets of
2 segmented snatch deadlifts
Rest 30 seconds
2 snatch high pulls
Rest 2 min
=155-155-165-175


7 rounds of
5 Burpees
100m sprint
Rest 2:45

Monday July 28th , 2014

Part I
 "Jackie"
8:02
One of my slowest times ever...NOT GOOD

Part II
Stricts Bar Dips
10-10-10-10-10-10


Part III
3 rounds for time
25 push press @75#
20 KB Swings @55#
25 Sit-ups
20 Burpees
25 Box jumps/ step-ups

Saturday July 26th

3 rounds of
2 back squat @85% ( 275 #)
Rest 2 min
2 back squat
Rest 2 min
2 back squat
Rest 2 min
10 strict press @ 80-85% (135#)
     1 every 30 seconds
Rest 2 min
10 chin ups (Supine)
     1 every 30 seconds
Rest 3 min

6 rounds of
7 Box jumps over @24"
7 thrusters @ 95#
Rest 2 min
1 = :47
2 = :29
3 = :29
4 = :32
5 = :28
6 = :26

Friday 25 July

Snatch pull from blocks

135 x 3
135 x 3
155 x 3
155 x 3
185 x 3
185 x 3
205 x 3
225 x 3

Snatch
135 x 1 x 1
155 x 1 x 1
175 x 1
185 x 1
205 x fail
205 x fail

10 rounds not for time
10 ball slams
5 Dips

...

Dead lift
225 x 5
245 x 5
275 x 5
295 x 5
315 x 5

335 x 1
355 x 1
375 x 1

22 July

A.M

DB Bench
45# x 16
50 x 17
55 x 15
65 x 12
70 x 10

Hammer curls
40# x 12
40 x 12
45 x 8
50 x 5

Dips
10-10-10

P.M
3 rounds of
90 seconds ME row
90 seconds rest
90 second AMRAP
-----5 Burpee pullups
-----10 box jumps
90 seconds rest

REST 5 Min
6 rounds of
200m run
15 KB swings
90 second rest

Wednesday July 16th

Snatch balance
115 x 2
135 x 2
155 x 2
175 x 2
185 x 1
205 x 1
225 x 1
235 x 1
245 x 1
255 x 1
265 x 1
275 x FAIL

Rounds of
6 chest to bar pullups
6 thrusters @115#
Rest 1 min

Monday 14 July 2014

Back Squat  (40 Min)
3 x 10 @75% of 1rm

= 3 x 10 @245#


WOD 1
4 Min AMRAP
10 Calories on the Airdyne
5 Hang power cleans @135
4 rounds + 4 calories


REST 6 MIN


5 Min AMRAP
7 DB  thrusters @40#
7 pullups
=4 rounds

REST 6 MIN


4 Min AMRAP
Weight DB Step-ups
(Left + Right =1)

=16 reps @40#

Saturday 12 July 2014

Close Grip Bench
Find RM
155 x 5
175 x 5
185 x 5
205 x 5
225 x 5


Strict Press
Find 1 RM
95 x 3
115 x 2
135 x 1
155 x 1
165 x 1 (Current MAX)
175 x FAIL



Weighted Pull-up
Find 1 RM
55#


4 rounds of
250m row
10m bear crawl
12 push jerk @115
10m bear crawl
=10.38

DB Strict Press
40# x 10
40 x 10
40 x 10

3 July 2014

Pull ups
5-5-5-4-4-5

Good mornings
95# x 5
105 x 5
115 x 5
125 x 5
135 x 5

Supine ring rows (feet on box)
5-6-6-5-5-4

Hammer curls
50# x 10
45 x 8
40 x 10
35 x 10

Front plate raise
25# x 15
35 x 11
45 x 5

Tabata air dyne for total calories
=82 calories

CSC-D5

Snatch - heavy single
195#

Clean & Jerk - heavy single
245#

Back Squat - heavy single
325#

CSC-D4

(Taken from 19 June 2014)

Jerk single heavy
245#

Then
2 x 3 @80%
200#

Power clean
2 x 5 @70%
185#

CSC-D3

30 strict pull ups

30 dips

Front squat
3 x 10 @70%
@187#

Clean pull
5 x 3 @90%
@240#

Clean dead lift
5 x 3 @100%
@275#

Snatch push press
5 x 5 @70%
@145#

Ghost (from mainsite)
=434
Row = 19/19/17/17/25/15
Burpees = 12//12/10/10/10/10
D/U = 33/48/55/44/41/47

CSC-D2 18 June 2014

Muscle snatch
3 x 4 @70%
@101#

Power snatch
2 x 5 @70%
@110#

Snatch Balance
3 x 5 @65%
@175#

Catalyst squat emphasis cycle (CSC-D1)

17 June 2014

Day 1
Back squat
3 x 10 @75%
=250#

Snatch pull
5 x 3 @90%
=195#

Snatch dead lift
5 x 3 @100%
=215#

Push press. 
5 x 5 @70%
=145#

13 June 2014

16 min AMRAP
50 cal row
20 pull ups
40 back squats @135
20 pull ups
30 front squats @115
20 pull ups
20 overhead squats @95
20 pull ups
= 16 ohs

12 June 2014

Find 1rm snatch
215#

Find 1rm clean and Jerk
245#

10 June 2014

15 min 20 find a heavy single back squat
=335#
Then
3 x 2 @85% (285#)

9 June 2014

Snatch grip dead lift
3 x 185
3 x 205
3 x 225
3 x 245

Power snatch double
135
155
165#

Clean complex
5 x 1 @60% (160#)
Power clean
+
Full clean
+
Jerk

Box jerks
135 x1x1x1
185 x1x1x1
205 x1x1x1
215 x1x1x1
225 x1x1x1
235 x1x1x1
245 x1x1x1
255 x1x1x1
265 x1x1x1

8 June 2014

Snatch balance
135
155
185
205
225 fail
225
245 fail

100s
Pull ups
Kbs @53
Double unders
Ohs @ 95#
= 31:02

6 June 14

12 min EMOTM
Power clean and her @75%
= 12 min @200#

Goblet squats
3 x 10 @ 70#

4 rounds
10 db thrusters @40#
10 toes to bar
= 6:35

5 June 2014

Close grip bench
165 x 5 + 1 min plank
185 x 5 + 1 min plank
208 x 5 + 1 min plank
215 x 5 + 1 min plank
225 x 5 + 1 min plank

Filthy 50 = DNF

Wednesday June 4th.

Rest day

Tuesday June 2nd OLY Template Day 17

Snatch
15mi'n to find a heavy single
= 185 #

Then
6 x 1 @ 75% -- - 1 Minute Rest in between
6 @ 14O#

WOD
30-20-10+200m Run
walking lunges @ 4o#
sit-ups
Dips
= 16:30

Monday - OLY Template Day 16

Super Set A+B

A. weighted pull - up
5-4-3-2-1
5 x25#
4 X30#
3 X35#
2 X 40#
1 X45#

B. DB Strict Press
ME-ME- ME- ME-ME - ME
40# X 15
45# × 13
5o# X 12
55# x 8
6O# x 6
65# X 3

WOD
20 Burpee Buy-In
then
3Rounds of
10 Box Jumps @ 24"
4 Wall Walks
10 KB swings @ 7o#
Then
20 Burpee Cash-out

Finisher
5 C&J @ 135
REST 30 seconds
5 C&J
REST 1-minute
5 C&J @155#
REST 30 Seconds
5 c&J
REST 1-minute
5 c&J @ 175 #
REST 30 seconds
5 C&J

Sunday June 2nd OLY Template day 15

Find 5RM Dead lift
= 235 #

Karen
150 Wall Balls
= 8:42

Oly test template day 14

Snatch high pull from hang position
3 X 155
3 X 175
3 X 185

Hang squat snatch
95
115
135
155
175
185
195
205 fail
205 fail
205 fail
205 pr

High hang clean and jerk
10 X 1 @60%    1 min rest between reps
10 X 1 @165#

Oly template

Back squat
10 X 1@70% 60 seconds rest
10 X 1 @220#

15 Min AMRAP
20 walking lunges
15 burpess
10 toes to bar
= 6 rounds

28 may 2014

Tabata Row for total
=989m

Tabata pushups
For lowest round
=8

3 rounds of
15 thrusters
400m run
= 16 min

Oly template test day 11

15 Min to find 1RM clean & jerk for the day
=245#
Then
Clean & jerk
3 X 3 @75% of today's 1RM
3 X 185
3 X 185
3 X 185

WOD
3 rounds of
10 alternating KB c&j
5 HSPU

Active recovery wed may 20

20 Min AMRAP
200 m Run
15 KB Swings
ME Pull-ups

OLY template Day 7

Superset A+B
A
Pendlay Row
5-5-5-5-5-5
5 X 115
5 X 125
5 X 135
5 X 145
5 X 155
5 X 160

B
Weighted Step-ups
3x 10 each leg
=3 x 45# each hand

WOD
Partition however you want
100 wall ball 30# @ 8 ft
75 pushups
50 toes to bar
=12:40

OLY template Day 6 ... Monday 19 May

snatch
4x1 of the following complex
Full snatch + Hang Power Snatch + 2 snatch balance @ 70%
= 140 #

Front Squat
Find heavy triple
= 245#

Jerk
5 X 1 Of the following complex
Push Press + Push Jerk + Split Jerk @92% of strict Press
=160 #

WOD
5 rounds for time
3 muscle-Ups
5 Clean & Jerk @l35#
15 GHD sit-ups

OLY template Day 5 ... saturday 17 May

Back Squat
3 second pause in the bottom
6 × 4 @ 75%
= 240 lbs.

Oly template test day 4

Part 1
30 wall walks for time
=8:44

Part 2
11 minute AMRAP
300m row
25 squats
= 5 rounds + 100m

Part 3
10-15-20
KBS @70#
Box jumps
Dips (muscle up into dips)
=9:32

DB bench
50# X 17
55 X 16
60 X 16
65 X 13
70 X 13

Oly template test day 3

Clean & jerk
3 X 1 @70%  = 185#
3 X 1 @75%  = 200#
3 X 1 @80%  = 225#

EMOTM 12 min
Min a = 6 thrusters @135
Min b = 6 10m shuttle sprints

Active recovery

For time
25 toes to bar
800m run
25 toes to bar
2k row
25 toes to bar
800m run
25 toes to bar
= 25:31

Oly template day 2

Strict press
30 X 135 in as few sets as possible
7-8-5-7-3

For time
10 pushups
20 dead lifts @185
10 pushups
30 step ups @24"
10 pushups
40 sit ups
10 pushups
30 step ups
10 pushups
20 dead lifts
10 pushups
= 9:00

Weighted dips
6 X 20#
9 X 25#
6 X 35#
5 X 45#

Oly template test day 1

Snatch
Power snatch
3 X 5 @60%
= 5 X 120
   5 X 120
   5 X 120

Good mornings
3 X 10 light
= 10 X 95
   10 X 95
   10 X 95

3 rounds of
14 alternating DB snatch @50#
30 air squats
14 toes to bar
= 8:40

CLEAN work and 100 ball slams

Find heavy triple power clean
115 X 3
135 X 3
155 X 3
175 X 3
185 X 3
205 X 3
225 X 3

every 30 seconds for 10 minutes
Complete 1 power clean at 205#

10 rounds of
10 ball slams at 30#
5 ring dips
=9:15

Front squat

Front squat
10-8-6-4-2

10 X 155
8 X 175
6 X 205
4 X 225
2 X 245

21-15-9
Shoulder to overhead @135#
Toes to bar
=5:04

Active recovery

3k row for time
     Every 3 min complete 25 push ups

=14:49

B'S 5 X 5

Back squat 5 X 5
@265...

WOD
EMOTM
Min 1 = 1 burpee + 1 thruster @75 + 1 burpee
Min 2 = 2 burpees + 2 thrusters + 2 burpees
Min 3 = 3 burpees + 3 thrusters  + 3 burpees
Min 4 = 4 burpees + 4 thrusters + 4 burpees
Min 5 = 5 burpees + 5 thrusters
Min 6 = 6 burpees + 6 thrusters
Min 7 = 7 burpees + 7 thrusters
Min 8 = 8 burpees
Min 9 = 9 burpees
Min 10 = 10 burpees
Min 11 = 11 burpees
Min 12 = 5 of 12 burpees

X 2 day

AM
Clean complex
Clean +Hang clean
135 X 1 X 1 X 1
155 X 1 X 1 X 1
175 X 1 X 1 X 1
185 X 1 X 1 X 1
205 X 1 X 1 X 1

WOD
40 pull ups
7 over head squats @185
=3:40

PM
Pull ups
6-5-5-5

WOD
1k row
100 pushup
200 squats
300 double unders
1k row
Partition pushup , squats, and doubles however you like
= 25:00

AM

Back squat
Warmup to body weight, 228#
Then
Death by BW back squat @230
Min 1 = 1
Min 2 = 2
Min 3 = 3
Min 4 = 4
Min 5 = 5
Min 6 = 6
Min 7 = 7
Min 8 = 5 of 8
Total = 33 total reps

PM
Snatch complex
1 power snatch + 1 hang squat snatch
95 X 1 X 1 X 1
115 X 1 X 1 X 1
135 X 1 X 1 X 1 X 1 X 1

Snatch
155
155
155
175
175
175
185 X fail
185 X fail
185

Clean complex
Clean + hang clean + jerk

My Challenge to CrossFit 405

In the past several months 405 has had a pretty good influx of new members.  This, in my opinion, speaks measures about our coaching staff and the community our members have created at CrossFit 405.  At its core CrossFit is essentially all about bettering yourself amongst friends.  Now this doesn’t mean we’re all besties singing Kum-by-ya around a campfire braiding Aaron’s hair or giving Brandon a manni-peddi.  Even though friendships are often forged through the pools of sweat and blood at the gym that extend beyond, the foundation for our community resides within these four walls on those chalk laden mats.   

Our community is built day-in & day-out when you push yourself to your absolute limit.  The idea that the person next to you is as screwed up as you to put their-self through the pain of the daily WOD, builds that unique camaraderie embedded in CrossFit.  For some reason there is a special bond created when two people who can’t breathe almost or do vomit together on a daily basis.

It’s seeing the early finishers cheering on those still going, hearing “man you killed it” as a group is recouping, or even the rare “re-finishing” of a movement with someone still going at it that forms the pride people have in the community. My personal favorite however, is seeing someone finally get that movement they have been fighting for and the entire gym just watching in awe as they overcome. It’s this type of attitude that keeps me coming back.

So why am I typing this, where am I going with it, hurry up to the point DL we don’t like to read this much…

My point is more of a challenge.  With the success & growth of CrossFit, it has been and will continue to be hard to keep the grass-roots/family feel where you know everyone. So my challenge to you is find a new (or unfamiliar) face in the crowd at 405, talk to them, cheer them on, give them the experience that made you love CrossFit.  

   

BS 5 X 5

AM

Strict press
12 X 95#
10 X 115
8 X 135
4 X 145

Front plate raise
12 X 35#
12 X 35
12 X 35

PM

Back squat
5 X 5
@260

WOD
15-14-13-12-11-10
Calorie row
Wall balls
KB swings @55#
=12:34

Bench & Burpees

In the A.M.
Pendlay Row
12 X 95#
10 X 115
135 X 6
135 X 6
135 X 6
136 X 6

Back extensions
16
15 w/25#
15 w/25#

Single Arm DB rows
15 each hand X 40#
13 X 50#
10 X 60
10 X 65
8 X 70

PM
Death by muscle ups...
6 full minutes
= 21 muscles ups

DB strict press
12 X 40#
10 X 50#
8 X 55#

Close grip bench
Find heavy triple
185
215
235
345

7 min AM RAP
Burpees  to a 6" target
= 85

Toes to Bar Annie

Back squat 5 X 5
@255#

T2B Annie
50-40-30-20-10
Double unders
Toes to bar
=15:00

Saturday 26 April 2014

Close grip bench
BY 225 X 30 reps in as few sets as possible.  Every time bar is racked complete 10 pull ups

CGB= 7-5-6-5-4-3
Pull ups = 10-10-10-10-10

WOD
5 rounds for time
5 clean & here's @155
10 lateral jump burgers
15 toes to bar
= 18:58

T.G.I. Overhead squats

Overhead squats
5-5-5-5-5
5 X 135
5 X 165
5 X 195
Fail X 205
5 X 205
6 X 225

Hang power clean
3 X 135
3 X 135
3 X 165
3 X 165
3 X 185
3 X 205

HPC 205 vs 185

Hang power clean 205 vs 185: http://youtu.be/yvMb5dro0VY

225 overhead squat

225 overhead squat: http://youtu.be/LlcZROODJ5U

Back squat 5 X 5

Back squat
5 X 5 @250

Dips
10-10-10-10-10

WOD
5 rounds of
5 power snatch  @135#
20 Air squats
= 7:37

Jerk Complex

2 push jerks + 1 split jerk
115 X 1 X 1 X 1
135 X 1 X 1
165 X 1
185 X 1 X 1
205 X 1

Pendlay row
135 X 5
135 X 5
135 X 5
135 X 5
135 X 5

3 rounds for time
5 clean and jerk @155#
7 ball slams @30#
=3:44

Super set
Pull ups
6-5-5-5-5-5
Push ups
20-20-25-30-25-25

Front squat

Front squat
165 X 3
185 X 3
205 X 3
225 X 3
245 X 3

WOD
8 min AMRAP
5 thrusters at 135
3 muscle ups
= 5 rounds + 2 thrusters

Clean @245

Clean @245: http://youtu.be/60iwB_8hdJ8

Clean work from last week

Check out this video I made with Coach's Eye! http://www.coachseye.com/v/ZL5V

Thursday 17 April 2014

Grace
30 clean and jerks @135#
=3:27
Not my best time but I'll take it.

Push press (no redip)
10 X 135
10 X 135
8 X 155
8 X 155
6 X 165

Dips
10-10-10-10-10

10 min of
30 seconds of work / 30 seconds of rest
Min A = ball slams @30#
Min B = push-ups
Ball slams = 40
Push ups = 86

Wednesday 16 April 2014

Back squat
Find 5RM
295#

Find 1RM clean
265#

Snatch high pulls from blocks
95 X 5
145 X 5
145 X 5
165 X 5
165 X 5
165 X 5

Monday 14 April 2014

Close grip bench
165# X 14
184 X 12
205 X 12
225 X 5

Dumb Bell strict press
40# X 15
45 X 11
50 X 10
55 X 5

Weighted dips
25# X 5
25 X 6
55 X 3

Saturday's & stones

Strict press
15 @ 95#
12 @ 115#
8 @ 135#
5 @ 145#
2 @ 155#

Push press
155 X max effort X 3
8 @ 155#
6 @ 155#
7 @ 155#

12-9-7
Stone to shoulder @120ish
Dips
=9:13

Front plate raise

35# X 12

35 X 12

35 X 12

Wednesday 9 April 14

For time;
10 burpee box jumps at 24"
20 push press at 115#
30 Kb swings at 70#
40 mountain climbers
50 wall balls at 20#
40 mountain climbers
30 kb swings
20 push press
10 burpee box jump

= 16:35

Tuesday 8 April 2014

1RM Back squat
=325

Christine
3 rounds of
500m row
12 dead lifts @body weight (bw=228, used 230)
21 box jumps at 20"
= 11:26

5 rounds not for time
20 unbroken kb swings at 70#
10 ball slams at 30#

Monday 7 April 2024

100 burpees for time.

=8:06

Not where it used to be but I'll take it.

Sunday 6 April 2014 --- Russian Stim

Russian Stim

3 rounds of
2 back squats @ 85% of 1RM
REST 2-3 minutes
2 back squats
REST 2-3 minutes
8 power cleans @ 85% of 1RM
-----1 every 30 seconds
REST 2-3 minutes
8 power cleans
-----1 every 30 seconds
REST 3-4 Minutes


Accomplished with 275# for back squat & 215# for power cleans.

Saturday 5 April 2014

"Chelsea"
Every minute on the minute for 30 minutes
5 pull-ups
10 push-ups
15 squats


= Made all 30 rounds.