11/23/2015 Push Up Test/KB Wallball Ladder/Row

Fitness

A. Push Up Test 3 min AMRAP

1 Pushup, 1 Squat Thrust, 2 Pu, 1 Squat Thrust, 3 PU

B.  2-4-6-8-10

KB Swing American

Wall Balls 20/14

rest 2 min

C.  4 AMRAP

Max Calories Rowed

11/11/2015 Three Wise Men Tribute

JEREMY WISE, BEN WISE, AND BEAU WISE WERE THREE BROTHERS. THE “THREE WISE MEN”.

“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
10 Burpees Over the Barbell

Rest 2 minutes, and then…

“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
20 Pull-Ups

Rest 2 minutes, and then…

“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)
30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)

11/10/2015 Strict Press/ Brunswick Comp Prep

Fitness

1.  Strict Press 5 reps x 5 sets get heavy

2. 15 AMRAP

1000m Row

800m Run

20 Burpees

in the remaining time MAX WALLBALLS 20/14

Comp

1. Strict Press 8 @ 45/50/55/60/65/70%

2. Metcon 1

200m Run

21 Strict HSPU

50 Jumping Airsquats

200m Run

15 HSPU

30 GHD

200m Run

9 HSPU

20 Pullups

3.  Metcon 2

1000m Row

800m Run

15 Burpees

11/9/2015 CrossFit Lift Off

Fitness

1.  Establish a 1 RM Clean and Jerk

2.  12 AMRAP of

3 Snatch 135/95

6 Clean and Jerks

9  Pullups

54 Double Unders

Comp

1. 1 RM Snatch

2. 1 RM Clean and Jerk

3. 12 AMRAP

3 Snatch 135/95

6 Clean and Jerks

9 CTB Pullups

54 DU

11/5/2015 16AMRAP Curtis P’s/Tabata/Farmers Carry

Fitness

1.  16 AMRAP of

5 Curtis P’s (Power Clean + RT Lunge + Left Lunge + Push Press) 95/65

4 Bar Over Burpees

5 HR Pushups

200m Run

2. Tabata Plank x 3 Evo of 20 on/10 off

Front + Side + 6 inches + Side

3. 4 Laps Farmers Carry Pick Heavy KB

Comp

1. HSPU 

5 reps x 10 sets STRICT (finish the 10 Kipping if needed)

2. Metcon

“Gator”
8 rounds

5 front squat(185/125, 155/105)

26 ring pushups

3.  200m Farmer Carry 120/80 (30# bar +45/25)

11/4/2015 EMOM Ladder

Fitness

1) EMOM LADDER 2-4-6-8-10-12…

EVEN min do Kettle Bell Swings American

ODD min do Wall Balls

Keep going up the ladder until you can no longer perform the required reps in that min

2) 30-20-10

Flutterkicks 2ct

Bicycles 2ct

Comp

Make up any missed wods from MON or TUES

11/3/2015 ROW/Strict Press/16 AMRAP

Fitness

1) 10 cal row x 5 rds rest row time

2) Strict Press

5 sets of 8 rep, Get Mod Heavy

3) 16 AMRAP

20 Cal Row

30 DU/90 Singles

40 Abmat Situps

200m Run

20 Perfect Airsquats

Comp

1) Hang Snatch

5@50% and 55%/4@60 and 65/3@70 and 75/2@80 and 85

2) Clean and Jerk

5@50%/4@60 and 65/3@70 and 75/2@80 and 85

Try to go TNG

3) 10 EMOM of 10 Cal Row, GO HARD

11/2/2015 10EMOM/5 RFT

Fitness

1) 10 EMOM Front Squats 2 @ 75%

2) 5 RFT

10 Pullups

8 Bar over Burpees

6 Power Cleans 135/95

400m Run(or 200m if you mile is under 10:00)

Comp

1) 12 AMRAP Ladder 2-4-6-8-10…

Squat Clean 205/105

Def. HSPU 4″/2.5″

Box Jump 30/24

2) Clean Ladder Clean + Hang Clean + Jerk

Lift every 90 sec start 135/85

3) 5 RFT

4 MU/8 CTB

10 DB Snatches 70/50 Alt arms

30 DU

10/26/2015 CnJ then 15AMRAP

Fitness

A. Quickly work to a HEAVY Clean+Front Squat+Jerk

you may Squat Clean + Jerk

B. 15 AMRAP

60 Walking Lunges

50 GHD/75 Abmats

40 HR Pushups

30 Toes To Bar

20 Box Over Jumps

10 CTB Pullups

10/21/2015 Back to the Future Day…Katy’s BDAY!

Happy Birthday Katy…21years old…AGAIN!

Fitness Metcon

21 Deadlfts 185/125

21 Bar Over Burpees

21 Jumping Lunges 2ct

800m Run @ 88mph!!!

39 Jumping Lunges 2ct

39 Bar over Burpees

39 Deadlifts