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150123

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Warm up –
Dynamics
Then,
2 Rounds (or 8:00)
10 Teapots per leg
10 Wall slides (facing wall)
10 Push up
10 Squats

Skill/Strength –
1 Round every 3:00 for 15:00
3 Deadlift (70% of 1 rep max)
200′ Farmer’s Carry

MetCon –
“Chip it up”
For Time:
50 Plate Ground to OH (45/25)
50 Ring Rows
50 Thrusters (75/55)
50 Sit ups
*Break up in any order and rep scheme.

150122

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Warm Up – 
Coach’s Choice

Skill/Strength – 
4 Rounds:
10 Kettlebell Clean & Jerks
1:00 Double Under Practice*

*If you can do over 100 in 1:00, start to learn the triple under

MetCon – 
“Power Hopper”
4 Rounds for time of:
10 Power Cleans (135/95)
50 Double Unders

Cool Down –
Choose your own adventure.  Take 5-10:00 to work on a mobility weakness.

150121

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Warm Up –
“CrossFit Warm up(ish)”
3 rounds of 10-15 reps of
30 second Samson Stretch (per leg)
10-15 PVC Overhead Squats
10-25 Sit-ups
5 Hollow to Arch
10 Burpees

Skill/Strength –
Review Kipping Pull up:
– Kip swing
– Hip Drive

Advanced athletes can use this time to develop butterfly pull ups

MetCon –
“Cindy”
As many reps as possible in 20:00 of:
5 Pull ups
10 Push ups
15 Air Squats

Cool Down –
2:00 Anterior Pathway Stretch
10 Downward dog to Cobra
3×20 Hollow Hold + flutter kick

150120

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Warm up –
Squat prep sequence
– Lizard Lunge (10 hip circles each direction)
– Lizard Lunge, heel forward (10 hip circles each direction)
– Split hold 20-30 seconds
– Pigeon Pose

5 Cossack squats per leg (weighted or pole assisted)

Skill/Strength –
1 Round every 3:00 for 15:00 of:
5 Back Squats, 32×1 tempo (70% of 1RM or 5-10lbs heavier than last week)
5 Broad Jumps*
10 Kettlebell Glute Bridges

*Perform broad jumps immediately after the back squats

MetCon –
True Grip
For Time:
21-15-9
Toes to Bar
Eye Level Kettlebell Swings (70/44)
Burpees

Cool Down –
2:00 Banded Hanstrings stretch (per leg)
Lacrosse ball 3:00 per shoulder

150119

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Warm up –
Coach’s Choice

Skill/Strength –
5 Rounds:
2 Turkish Get-ups (per arm)
Max set of unbroken ring dips
1:00 weighted plank

MetCon –
“Sumo you, Sumo me?”
As many reps as possible in 12:00 of:
10 Kettlebell Sumo Deadlift High-pull (53/35lbs)
10 Lunges (per leg)
10 Box Jumps* (24/20″)

*Jump up with step down is suggested

Cool Down –
Partner calf stretch 2×1:00

150117 – Partner WOD!

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Warm up –
Coach’s Choice

Skill/Strength –
Review Walking Lunge with barbell and handstand push up

MetCon –
For Time:
100 Double-unders, 50 each
50 Handstand push-ups while partner holds handstand
50 Toes-to-bar while partner hangs from the bar
50 Shoulder to overhead (95/75) while partner holds front rack
Then, both partners lunge 100’ with the bar in a front rack position (one at a time) 95/65

20:00 Time Cap

150116

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Warm up – Coach’s Choice

Skill Strength –
6 Rounds, 1 round every 1:30
2 Push Jerk + 1 Split Jerk

MetCon –
5 Rounds:
In 2:00
25 Unbroken Wall Balls (20/14)
Max Calories on Rower

Rest 2:00

Cool Down –
Box Lizard Lunge (2:00 per leg)
Thoracic Bar Stretch (3×0:30 on 0:30 off)

150115

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Warm up –
500m Row
Then
2 Rounds (or 8:00)
10 Rollback Sit ups
10 Wall Slides (back against wall)
10 Scales
20 Banded Pull Aparts

Strength/Skill –
1 Round every 3:00 for 15:00
5 Romanian Deadlifts (60% or less of 1RM Deadlift)
5 Half-kneeling bottom’s up kettlebell press (per arm)
5 Scorpions (per leg)

MetCon –
“Dream of Sum Yung Gai”
Every Minute on the Minute, for 12:00 –
1st minute – 5 Deadlift (275/185)
2nd Minute – 200′ Bear Crawl

*Score by number of round completed within the minute

Cool Down – 
Accumulate 10 Inchworm to Hollow walks
Accumulate 2:00 Arch Rock

150114

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Warm up –
500m Row
then
3 Rounds:
10 Hinges w/arms on wall
10 Wall Slides (facing wall)
3 Lizard Lunge to cossack squat

Skill/Strength –
Total Tension Kettlebell Complex  (in 10:00)
1 Kettlebell Clean + 1 Press + 1 Squat + 1 Renegade row per arm
2 Kettlebell Clean + 1 Press + 1 Squat + 1 Renegade row per arm
3 Kettlebell Clean + 1 Press + 1 Squat + 1 Renegade row per arm
(and so on…)

MetCon –
“Jacob’s Ladder”
12:00 AMRAP
3-6-9-12….
Box Jump Overs
Knees to Elbows
Ring Rows

Cool Down –
2×10 Arch to hollow rolls (with v-up)

150113

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Warm up –
Dynamics – Coach’s choice

Then

3 Rounds (or 8:00):
3 Wall Walks (w/10″ handstand hold)
10 Pass Throughs
10 PVC Overhead Squats (with pause at bottom)

Skill/Strength –
Beginner – Complete 1 round of the complex every 2:00 for 12:00:
– 3 Hang Power Snatch (position 1) + 2 Overhead Squat

Intermediate/Advanced – Complete 1 round of the complex every 2:00 for 12:00:
– 4 Hang Snatch (position 1)

MetCon – 
“Chief 2.0”
3 Rounds consisting of 3:00 AMRAP:
3 Hang Power Snatch (75/55)
6 Push ups
9 Air Squats
1:00 rest between AMRAPs

Cool Down –
2×1:00 Handstand hold facing wall
4×0:30 Box shoulder stretch