29 JAN 15 1 R Clean and Jerk and a little AMRAP

Junkyard Dog

Bergner

 1 RM Clean and Jerk

AMRAP 7

up ladder by 3's of:

Front Squat 115/85 (from the ground)

Box Jump 24/20 (jump Only) Stand up at the top of the box

(3 FS/3 BJ, 6 FS/6 BJ, 9 FS/9 BJ...)

Cash out

Planks immediately after

1 min front

1 min side

1 min bridge

1 min side

28 JAN 15 OMG AMRAP

28 Jan

Coach Choice

Double Under Progressions

AMRAP 20

30 OH Plate Lunges 45/25 (make sure they keep arms locked out, each time knee hits ground equals rep)

25  Sumo DL 185/135

20 T2B

200m run

Cash out

Calf raises, Reverse Hypers

27 JAN 15 I love this one, overhead destruction a classic CrossFit workout

Bring Sally Up (hand release push-ups) Song is on iPad.

Mobilize for overhead

They have 45 min to do this, record the highest reps of each as score, they only get 5 attempts at each. 

Shoulder Press5-5-5 -5-5

Push Press 3-3-3-3-3

Push Jerk 1-1-1-1-1

(-_-)    (-_-)     (-_-)    (-_-)     (-_-)    (-_-)     (-_-)    (-_-)     (-_-)    (-_-)     (-_-)    (-_-)     (-_-)    (-_-)    

26 Jan 15 Turbo stone fun....

Warmup:

3 Rounds NFT of:

12 Overhead Squats (pvc or appropriate barbell) push depth and position

8 Push-Ups

8 Ring Rows

100m run

Mobilize sholders

Skill Strength

5x3

HSPU

Kipping HSPU

Deficit HSPU (plates or parallettes)

 21-15-9

G2S (heavy as possible) #turbostones 110/75

Ring Dips

Bartouching burpees(touch something approx. 12 inches above outstretched hands)  

Cash out

30 hip extensions

 30 weighted AMSUs

24 Jan 15 Partner WOD

Partner WOD
50 Tire Flips
100 Wall Ball tosses over rig (20/14)
100 KBS (70/53) (russian comrade)
100 Abmat situps pass with ball (20/14)
100 Burpee Box Jumps (20/16)
50 tire flips

23 Jan 15 Ouch, just ouch

23 Jan 15

Warmup
4 rounds
5 Push press Wall balls
5 Dead Bugs
5 Pushups
5 SLRs
5 Poll Squats

5 min test
snatches/LCCJ or
jerks every time bell
goes down 3
burpees

WOD 20 Min Cap
20-15-10 135/95
Hang Power Cleans
Hang Squat Cleans
Jerks
60m shuttle run between each round and at end

3x30m Farmers walk

22 Jan 15 A new beginning.....

22 Jan 15
Warmup
3 rounds
15 kettlebell swings
10 singles
10 lateral jumps

SWOD
5x5 ring dips -
weighted
- strict
- kipping

WOD

AMRAP 12
12
Burpees
12 T2B
40 DU
-
or Flight
simulator for
time 5-10-15-20-15-
10-5 DU unbroken
(x3 for singles)
1 T2B in between
sets of DU

$ out
3x5 Turkish getups

21 JAN 15 HEavy DL AMRAP- Posterior chain smoker......

21 Jan 15
Coach's Choice



SWOD
 22Min Total
12 Min Find 3 RM Push Jerk
Then 10 min
4x3 @80% 3RM

WOD
AMRAP 10
3 DL 315/225
10 Lateral Barbell
Burpees
3 G2S 110/75


$out
50 Reverse hypers

20 Jan 15 Grace is so nice let's do it twice.....

Warmup

Junkyard Dog

Burgener Warm up for Clean and Jerks

20 Min Double Grace

60 Clean and Jerks for time
135/95

RX Plus 155/115

$out
Shoulder band work

19 Jan 15 I have a dream.... of 10 RFT

3 RFT
7 Primal Pull thrus
7 Ring Rows
7 Poll squats


Skill WOD
HSPU progressions
5x3 Strict HSPUs
or Handstand walk


20 Min time Cap

10 RFT
7 C2B (sub Jumping Chest to bar)
14 Push-ups (scale as needed)
21 Air Squats

$out
50 Med ball situps

17 Jan 15 Saturday fun day...

Skill WOD

5x5 RIng pullups or Ring Rows

WOD

15 Min EMOM

1 Push Jerk + 1 Split Jerk @ 80% 1RM 

Rest 5 min 

2km Row for time

16 Jan 15 Little 10 min EMOM-AMRAP

16 Jan 15

3 Rounds NFT of: 
12 barbell SDHPs 
12 Ring Rows
 250m Row

DL

Find 3 RM then
5x3 @ 90% 3 RM

EMOM 10 (as many reps as possible)
Odd: HSPU 
Even: DU
Score is combined reps for HSPU/DU 

Farmers carry x3 50 m getting heavier each round

15 Jan 15 Bear Complex Part Deux....

3 Rounds NFT of:
Row 15 Calories
10-15 Push-ups
30 Hollow Rocks

Skill-
Muscle up transitions bands and rings


WOD-
Bear Complex part deux 155/115
1 rest 1 min
2rest 1 min
3 rest 1 min

Bear Complex equals:
clean
front squat
push press
back squat BTN push press


With sets with multiple reps, bar does not touch the ground.

Rest 5 minutes then as many Push jerks as possible at WOD weight in 3 minutes


$out-
banded good mornings