10/18/2013

Main – CrossFit Strength/Skill 15M EMOM MINUTE 1: 5 HEAVY WB MINUTE 2: 5 RD/PUSHUPS MINUTE 3: MAX L-SIT *TUCK KNEES IF NEEDED Metcon Metcon (Time) 10 PULLUPS 10 THRUSTERS(115/85) REST 1M 20 PULLUPS 20 HANG SQT CLN(115/85) REST 1M 30 PULLUPS 30 S2O(115/85) REST 1M 800M SB RUN (30/20)

10/16/2013

Main – CrossFit Strength/Skill Metcon (Weight) “Sally Up” (135/95) Metcon DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#

10/15/2013

Main – CrossFit Strength/Skill Metcon (4 Rounds for distance) 20 SEC ROW SPRINTS REST 2M, X4 GOAL IS MAX METERS IN THAT 20 SECOND SPRINT Metcon Metcon (Time) 3 ROUNDS FOR TIME: 10 T2B 10 FRONT SQUATS(135/95) 10 PLYO LUNGES 200M RUN

10/14/2013

Main – CrossFit Strength/Skill Front Squat (6 sets of 5 Front squats) 12M EMOM EVEN: 5 HEAVY FS (225 ISH/135 ISH) ODD: 6-10 T2B Metcon Metcon (AMRAP – Reps) SCORE IS TOTAL REPS (WB + KBS + PULLUPS + BURPEES)WITH A RUNNING CLOCK: 0-5 MIN: RUN 800 THEN: MAX KBS (1.5/1) 5:01-10: RUN 400 THEN:

10/11/2013

Main – CrossFit Strength/Skill A1. 15 U/B HEAVY KBS REST 10 SEC A2. 8 BURPEES AFAP REST 10 SEC A3. MAX U/B HSPU REST 3M, X3 Handstand Push-ups (MAX U/B HSPU) *IF MORE THAN 15 HSPU/ATTEMPT, USE 2-3 PLATES PER SIDE FOR DEFICIT Metcon Metcon (Time) 5-4-3-2-1 SQUAT CLEANS (185/135) BOX JUMPS (30/24) 200M RUN

10/09/2013

Main – CrossFit Warm-up Warm-up (No Measure) Test Strength/Skill Front Squat Clusters 3.3.3 x 3 (3 sets cluster 3s) REST 15 SEC B/W SETS OF 3 AND THEN 3M BEFORE STARTING NEXT SET. Metcon Metcon (Time) FOR TIME: 1K ROW 30 PULLUPS 20 JERKS (155/105) 10 HSPU 800M RUN 30 T2B 20 FRONT SQUATS 10

10/08/2013

Main – CrossFit Warm-up Warm-up (No Measure) Strength/Skill Deadlift (5 TNG + 10 Slamballs every 90sec) Touch and Go DL (MODERATE LOAD) 225/155ISH 10 SLAMBALLS (30/20) ON THE 90 SECONDS FOR 12 MINUTES Metcon Metcon (Time) 4 ROUNDS FOR TIME: 10 OHS (95/65) 15 PLYO LUNGES 20 WALLBALLS (20/14)

10/07/2013

Main – CrossFit Warm-up Warm-up (No Measure) 6M AMRAP at 65% | 200M Run, 8 Jump Squats, 2 Wall Climbs, 8 Pass Thrus Strength/Skill Pull-ups Work on strict pullups in several variations depending on ability level – Use bands or partner (holding feet) if necessary. Scale up to muscle-ups. Perform EMOTM Work. Metcon Metcon (AMRAP