5/18/12

Click here to view the embedded video.

A1.  Press 5-5-5

A2.  30 Muscle-ups For Time

5/17/12

A1.  For Time

500 Meter Row

21 Db Ground to Overhead #45 #35

300 Meter Row

15 Db Ground to Overhead

100 Meter Row

9 Db Ground to Overhead

A2.  FLR on Rings 5 minutes.

5/16/12

A1.  ” CROSSFIT HAMILTON ROSA “

Amrap 20 Minutes

2 Squat Cleans

10 HSPU

400 Meter Run

** For The Squat Clean start with #155 and #105

for the first round and add 10lbs each round for

15 minutes or until failure.  If you fail before the

15 minute cap, take 10lbs off and go back to your

last successful set and perform an additional rep.

For example, if you get to 225 for 2 reps and fail

then drop down to 215 and perform 3 reps at

215.  For each round after that, within the time

cap, keep adding an additional rep at the same

weight.

5/15/12

Click here to view the embedded video.

A1.  6 Minutes to build a 3RM Hang Power Snatch

** In between each successful set complete 2 box

jumps #36 #30

A2.  Sumo Deadlift 1-1-1-1-1-1-1

B1.  Good Morning 3 X 8

5/14/12

For Time

30 Back Squat #135 #95

30 Pull-ups

10 Push Press #135 #95

30 Front Squats #95 #65

30 Pull-ups

20 Push Press #95 #65

30 OHS #75 #55

30 Pull-ups

30 Push Press #75 #55

5/12/12

A1.  Amrap 7 Minutes

3 Hand Release Push-up

3 Db Thruster #45 #30

6 Hand Release Push-up

6 Db Thruster

9 Hand Release Push-up

9 Db Thruster

** Continue rep scheme of 12,15,18,21 ect. until

time cap is up.

A2.  Amrap 7 Minutes.

Row for max amount of meters.

** There is a 3 minute rest between A1. and A2.

Deload/Day 5 Last Day

Amrap 5 Mins @80%

5 Ring Dips

5 KBS #53 #35

10 Double Unders

5 Min. walk rest

Amrap 5 mins.

50 Meter sprint

5 TTB

10 Push Press #75 #55

5 Min. walk rest

5 Min. Amrap

200 Meter Row

5 Burpees

5 Hang Power Clean #95 #65

** This is a run through and at no time

should you be struggling with this workout.  This

is to give you a lot of reps with low volume to help

jump start your next cycle as well as prevent

injury and soreness.

5/11/12

Click here to view the embedded video.

A1.  6 minutes to build to a 1RM Snatch

**  Snatch can be Power or Squat.

A2.  Amrap 12 Minutes.

3 Snatch 85% of your 1RM

6 HSPU

9 Box Jump #30 #24

5/10/12

This is a little late but here is the PR from Greg’s

Front Squat last week!!  Enjoy!

Click here to view the embedded video.

” Lynne “

5 Rounds

Max Reps Bench Press @ Bodyweight

Max Reps Pull-ups

** Pull-ups can be strict or kip.  Rest 5 minutes

between rounds.

Deload Day 3

A1.  Foam Roll/Mobility 20 Mins.

A2.  Back Squat 3 X 5 @ 50%

A3.  Skin the Cats 4 X 3

A4.  Turkish Get-ups 50 reps

A5.  Flexibility 10 mins.

5/9/12

If anyone is interested in a pre order for some custom t-shirts by Reebok http://shopcrossfitreebok.com/ as well as custom shorts for both men and women by 2pood https://2pood.myshopify.com/ please post to comments section or let me know at the gym.  I believe there is a certain quantity that is required to order so we need atleast 30 for both to make it happen.

A1.  Clean & Jerk.  20 Minutes.  Work up to 80%

A2.  ” Grace ” 30 Clean & Jerks for time.

A3.  100 Scissor kicks

Deload Day 2

A1.  Foam Roll/Mobility 20 Minutes

A2.  Deficit DL 2 X 20 #85 #55

A3.  Row 2,000 Meters

A4.  Flexibility 10 minutes

5/8/12

Deload/Rest Phase:  Anyone that has been training at least 3 or more days a week for the last 6 to 8 weeks is recommended to deload or rest this week.  the phase starts today and ends on Saturday.  The deload wods will be given throughout the week for you to either complete them at the gym or at home.  Note that this is active rest and you should be focused on rehabbing any nagging injuries, improving flexibility and mobility as well as performing supplemental strength work to help you get ready for the next phase.

A1.  For Time

30 Deadlifts #275 #205

1000 Meter Run

30 Bar Facing Burpee

A2.  3 X Max TTB @ 2 mins rest.

Deload/Phase

A1.  Foam Roll/Mobility 20 minutes.

A2.  Shoulder Scapular Retraction Drills

A3.  Skin the Cats 3 X 3

B1.  50 Turkish Get-ups #26 #15

C1.  Flexibility Focus 10 minutes.