WOD

11.8.17 – Wednesday

101

SKILL/STRENGTH
HSPU and Pull-up Technique

METCON
Complete as many rounds as possible in 11 minutes of:
3 Strict HSPU
6 Box Jumps (24/20)
9 Pull-Ups
30 Double-Unders

CROSSFIT

SKILL/STRENGTH
EMOM x 10
3 Back Squat @ 65%

EMOM x 10
M1: 5 TNG Hang Power Snatch
M2: 10 Burpees

METCON
Complete as many rounds as possible in 11 minutes of:
3 Strict HSPU
6 Box Jumps (24/20)
9 CTB Pull-Ups
30 Double-Unders

11.7.17 – Tuesday

NEWS

Congratulations to our November Athlete of the Month, Katherine Au.

Learn more about Kat!

101

SKILL/STRENGTH
Thruster and T2B Technique

METCON
Three sets for max reps of:
1 Min Assault Bike Cals
Rest 1 Min
1 Min of Thrusters (95/65 lbs)
Rest 1 Min
1 Min of Toes to Bar
Rest 2 minutes

CROSSFIT

SKILL/STRENGTH
Strict Press 4×2.2.2 @12X1 (rest 15sec/2:30min)
OT2Mx6 Push Press + Split Jerk 2+1

METCON
Three sets for max reps of:
1 Min Assault Bike Cals
Rest 1 Min
1 Min of Thrusters (95/65 lbs)
Rest 1 Min
1 Min of Toes to Bar
Rest 2 minutes

STRENGTH

Week 2 of 8

Power Snatch + Snatch: 1x(2+1) 65% 2x(1+1) 70% 3x(0+2) 75%
Power Clean + Clean: 1x(2+1) 65% 2x(1+1) 70% 3x(0+2) 75%
Rack Power Jerk + Split Jerk: 1x(2+1) 70% 1x(2+1) 75% 3x(0+2) 80%
Back Squat: 1×5 60% 1×5 70% 1×4 75% 2×3 80%

11.6.17 – Monday

101
SKILL/STRENGTH

OHS Technique

METCON

In teams of three, complete 3 sets each of:
S1: 500 Meter Row
S2: 15 Burpee Box Jump-Overs (24/20)
S3: 10 Overhead Squats (95/65 lbs)
*Notes – Each person starts on a different station, and teammates may only rotate to the next station after everyone has completed their assigned task.

CROSSFIT
SKILL/STRENGTH

OT3MX5
3 Position Snatch Deadlift
5 X 1.1.1 (2 Second Pause at each position)

EMOM x 12
M1: 4 TNG Squat Cleans
M2: 5 Box Jumps (high)

METCON
In teams of three, complete 3 sets each of:
S1: 500 Meter Row
S2: 15 Burpee Box Jump-Overs (24/20)
S3: 10 Overhead Squats (115/75 lbs)

*Notes – Each person starts on a different station, and teammates may only rotate to the next station after everyone has completed their assigned task.

11.5.17 – Sunday

101/CROSSFIT

Rest/Recovery/Skill/Make Up Day

ENDURANCE

For time:
800 m Run
100 m farmers carry (70/55)
1000 m Row
100 m farmers carry (70/55)
800 m Run
100 m farmers carry (70/55)
75 Cal AB

*100m = 5 lengths of turf

11.4.17 – Saturday

8 a.m. – STRENGTH

Clean & Jerk: 2×2 60% 1×2 70% 3×2 75%
Snatch High Pulls: 4×2 100%
Snatch: 2×2 60% 1×2 70% 3×2 75%
Back Squat: 1×5 65% 1×5 75% 1×4 80% 2×3 85%

9 a.m. – 101/CROSSFIT

Team of 3, For Time:
100 cal AB/Row
100 Box Jump Overs (24/20)
100 Thrusters (95/65)
100 Pull-ups
100 Thrusters
100 Box Jump Overs
100 cal AB/Row

10 a.m. – CROSSFIT

5 RFT:
25 Double Unders
20 Box Jumps (24/20)
15 Push-ups
10 Knees to Elbow
5 Deadlift (315/225)
1 Ring Muscle-up

11.3.17 – Friday

101

SKILL/STRENGTH
Clean & Jerk and Pistol Technique

METCON
3 RFT:
20 Pistol Squats
10 Clean & Jerk (205/155)

CROSSFIT

SKILL/STRENGTH
A1. Back Squat 5-4-3-2-1; rest 60s
A2. 5x30sec max Strict Chin/Pull; rest2min

METCON
3 RFT:
20 Pistol Squats
10 Clean & Jerk (205/155)

11.2.17 – Thursday

SKILLS CLASS

STRENGTH/SKILL
Kipping Technique…

METCON
AMRAP 12
12/8 AB Cals
8 Pull-ups
10 Burpees
8 Pull-ups

CROSSFIT

Rest/Recovery/Skill/Make Up Day

STRENGTH

Hang Snatch: 1×3 65% 2×2 70% 3×2 75%
Clean Deadlift + Shrug: 4×2 100%
Clean + Power Jerk: 1×3 65% 2×2 70% 3×2 75%
Front Squat: 1×5 55% 1×5 65% 1×4 75% 2×3 80%

11.1.17 – Wednesday

101

SKILL/STRENGTH
Push Jerk and Toes to Bar

METCON
Team of 2, OT3Mx18
18 Push Jerks (115/85)
9 Toes to Bar
Max Cal Row

Notes: Partners alternate every 3 mins

CROSSFIT

SKILL/STRENGTH
EMOMx12
M1: 3 TnG Power Cleans (60-65%)
M2: 5-8 HSPUs

METCON
Team of 2, OT3Mx18
18 Push Jerks (115/85)
9 Toes to Bar
Max Cal Row

Notes: Partners alternate every 3 mins

 

10.31.17 – Tuesday

NEWS

Happy Halloween! VitaMind will be in this evening for a tasting of their products. Make sure to stop by their table and check them out!

101

SKILL/STRENGTH
Front Squat Technique, then…
A1. 5 Front Squat @30X1 Rest 90sec
A2. 10-15 Clapping Push-Ups; Rest 90sec

METCON
4 Rounds AFAP:
25 KBS (70/55)
15 Burpee Box Jump Overs (24/20)
-rest 3 minutes between rounds-

CROSSFIT

SKILL/STRENGTH
3 Rounds:
A1. 5 Front Squat @30X1; rest 90sec
A2. 5 Narrow Grip Bench Press @30X1; rest 90sec

METCON
4 Rounds AFAP:
25 KBS (70/55)
15 Burpee Box Jump Overs (24/20)
-rest 3 minutes-

Notes:
-Scale for <90s work
-Score slowest round

STRENGTH

Hang Snatch: 2×3 60% 2×2 65% 3×2 75%
Hang Clean: 1×3 60% 2×2 65% 3×2 75%
Rack Power Jerk + Split Jerk: 1x(2+1) 70% 1x(2+1) 75% 3x(1+1) 80%
Back Squat: 2×5 70% 1×4 80% 2×3 85%

10.30.17 – Monday

NEWS

Schedule update – Starting next week, Strength Class will be held on Tuesdays at 6:30 p.m. and Saturdays at 8 a.m. The last day of Thursday Strength Class will be 11/16. After that, we will be posting strength programming on Thursdays for athletes to complete during open gym hours, but we will not be holding a formal class on Thursday evenings. Please let us know if you have any questions. Thanks!

101

AMRAP 8
15 KBS
30 Double Unders
-rest 4 minutes-
AMRAP 8
15 AB cal
3 Wall Walks
10 Pull-Ups
-rest 4 minutes-
AMRAP 8
30 Air Squats
10 Bar-facing Burpees
10 KB Sumo DLHP

CROSSFIT

AMRAP 8
15 Power Snatch 75/55
30 Double Unders
-rest 4 minutes-
AMRAP 8
15 AB cal
10m Handstand Walk
10 Pull-Ups
-rest 4 minutes-
AMRAP 8
30 Air Squats
10 Bar-facing Burpees
10 SDLHP (75/55)