3X5 Thruster Warm Up
1X20 Thruster Maximum Weight
—–
Jackie
1000M Row
50 Thruster
20 Pull ups
—–
5X
5 Ring V-Outs
5 Ring Straight Arm Press Outs

V-Out

Straight arm Press out

Tuesday

Level 1
5X3 Hang Power Snatch
Level 2
5 X 3 Squat Snatch
—–
4X for Total Reps
3 min AMRAP:
30 Thrusters 65/45#
30 Double unders
2 Min Rest
—–
5X
5 Ring V-Outs
5 Ring Straight Arm Press Outs

Wednesday

“Desforges”
5X
12 Deadlift 225/185#
20 Pull ups
12 Clean & Jerk 135/95#
20 Knees to Elbows

Thursday
Press
Wendler 5-3-1
Week 2
3 reps
—–
20 Min AMRAP
12 KB Swings 70/53
12 Hang Squat Cleans
12 Burpee
—–
5X
5 Ring V-Outs
5 Ring Straight Arm Press Outs

Friday
1RM Hang Snatch
Level 1 Power
Level 2 Squat
—–
5X
3 Hang Power Snatch 80% of Max
6 Box Jumps 30/24″
25 Double Unders
3 Hang Squat Snatches 80%
6 Box Jumps 30/24″
—–
5X
5 Ring V-Outs
5 Ring Straight Arm Press Outs

1RM Back Squat

—

Chelsea

EMOM for 30 minutes

5 Pull Up

10 Push up

15 Squat

—-

Back Roll

—–

Tuesday

1X20 Back Squat

Notes: This should be a maximal UNBROKEN set. If you completed all 20 reps last week, add approximately 5% this week. If you were close to completing all 20 reps (15-19), use the same weight. If you weren’t close (10-14), take off 5%.

—-
12 minute AMRAP of:

3 Snatches (any style) 135/95#
20 Double-Unders

—–

10 Back Roll

Wednesday

Dae Han

3X

800M Run with Barbell (WTF?)

3 Rope Climb

12 Thrusters 135/95#
(If weight is scaled down you should not be able to do more than 5 reps at a time.)

Thursday

Level 1

Push Press 5×3

Level 2

Jerk 7×2

—–

3X:

75 Double-Unders
20 Pistols (10l/10r – apportion in any way)
10 Push Jerks 135/95#

—
10 Back Rolls

Friday

Level 1

2 Hang Power Snatch EMOM for 6 min with Bar

Level 2

2 Touch & Go Snatches (full squat) EMOM for 6 minutes @ 70%.

—–

15 minute AMRAP of:

15 OHS 95/65#
30 Lateral Jumps (over BB)
45 Situps

—–

10 Back Roll

Kelly
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
—-
3x 60 Hollow Body Rocks

Tuesday
Level 1
Pull-up Progression

Level 2
3RM STRICT Weighted Pullup.
—–
5X for total time:
30 Double unders
10 Absolutely Vertical KBS 70/53kg
15 Burpees

*Rest 2 minutes after each round.

—-

3X3 TGU (3 each arm unbroken)

Wednesday

Ricky
20 min amrap

10 Pull-ups
5 Deadlift 75 pound dumbbell/185 Barbell
135 pound Push-press, 8 reps

—–

3X Max Effort Ring Dips

Thursday
1X20 Back Squat
Notes: This should be a maximal UNBROKEN set. If you completed all 20 reps last week, add approximately 5% this week. If you were close to completing all 20 reps (15-19), use the same weight. If you weren’t close (10-14), take off 5%.
—–

For Time:
Run 800m
50 C2B Pullups
Run 800m

—–
10 Wall Walks
10 Wall runs

Friday

Level 1
Overhead Squat 5X5

Level 2
5X2 1 Hang Squat Snatch + 1 OHS
Notes: Each set of the above complex should be repeated for 2 reps. One set is the sequence (complex) listed above performed twice through.
—–

For time:
Run 400m
20 Burpees
-rest 2:00
Run 400m
15 Burpees
-rest 1:30
Run 400m
10 Burpees

Level 1
5×3 Forward Roll

Level 2
10 Handstand to Forward Roll

Max Power Clean & Push Jerk
—
For time:
30 Box Jumps 24/20″
20 Deadlifts 275/185#
30 T2B
20 Lateral Bar Burpees
30 V-Ups
20 Power Cleans 135/95#
30 Alternating Pistols
20 Burpee Box Jumps 24/20″

Tuesday

Show up for Class 15 min early and
Test your Overhead Squat Position top and bottom
2 minute sumo squat against wall
2 min each leg sweeping/roaming Pigeon Pose
2 min Foam Roller T-SpineDrill with Barbell
2 min each side Shoulder Drill
Re-Test Overhead Squat Position top and bottom

Level 1 v Level 2. If the movement of Level 1 gives you pause you are Level 1. Make it perfect before you promote yourself to Level 2. If you think “I am a Boss on Level 1″ there is a 70% chance you are right. Review with a coach before performing Level 2. You will only do 1 of the movements.

Level 1
Overhead Squat 7X3

Level 2
Snatch Balance
7X1

—–
4 X for time:
Run 400m
15 C2B Pullups

—-

Ring Support Hold 4X15 seconds

Wednesday
“Hidalgo”

For time:

Run 2 miles
Rest 2 minutes
135 pound Squat clean, 20 reps
20 Box jump, 24″ box
20 Walking lunge steps with 45lb plate held overhead
20 Box jump, 24″ box
135 pound Squat clean, 20 reps
Rest 2 minutes
Run 2 miles

If you’ve got a twenty pound vest or body armor, wear it.

U.S. Army First Lieutenant Daren M. Hidalgo, 24, of Waukesha, Wisconsin, assigned to 3rd Squadron, 2nd Stryker Cavalry Regiment, based in Vilseck, Germany, died on February 20, 2011, in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked his unit with an improvised explosive device. Two weeks prior to his death, he was hit by an earlier improvised explosive device. Despite his injuries, he stayed in country and on patrols rather than return home. He is survived by his father Jorge, mother Andrea, brothers Miles and Jared, and sister Carmen.

Thursday
1X20 Back Squat

I ENCOURAGE doing some warm up sets. This should be a maximal UNBROKEN set. I also encourage complete failure. The first time I tried this I got 10 reps. I learned something. (Mostly that I couldn’t do 20 reps with 225) If you hit all 20 Awesome. If you don’t, even AWESOMER! Just remember/record what you lifted. You will be seeing this again.

Also remember the Tempo Squats last week? Remember where your hips went at the bottom? Yeah that is where they go today. Don’t get cheap.

—–
Remember Tuesdays mobility? Yeah do that again.
For Time:
50 Mountain Climbers
15 OHS 115/75#
15 HSPU
50 Mountain Climbers
12 OHS 115/75#
12 HSPU
50 Mountain Climbers
9 OHS 115/75#
9 HSPU
50 Mountain Climbers

Friday
Wendler Week 2
3 rep scheme
Press

—–

For time:
9 Thrusters 135/95#
50 Double-Unders
7 Thrusters 135/95#
50 Double-Unders
5 Thrusters 135/95#
50 Double-Unders

—

As many sets as required to accumulate time.

Level 1
Hold Bridge up for 2 minutes

Level 2
Hold Skin the Cat at the bottom for 30 seconds

Eva
800M Run
30 Kb Swing 24K
30 Pull ups

Tuesday
5X2 Tempo High-Bar Back Squats

Notes: Quick descent, 5 seconds (have a partner count) in the rock bottom, bounce and quick back up.

3X

50 Double-Unders
25 Burpees
25 Situps

Wednesday

Carse

21-18-15-12-9-6-3 reps:

Squat clean 95/65#
Double-under
Deadlift 185/135
Box jump 24/20″
Begin each round with a 50 meter Bear crawl.

Former CrossFit Games Champion Jason Khalipa finished this in 18:07. Which means the fastest Rx people in our gym should shoot for around 40:00.

Scale by starting on a lower round (ie start with 18 or 15 or 12.)

Also remember the First Rule of CrossFit: Never do the Math.

Thursday

5X5

Overhead Squat

—
3 rounds for total reps of:

Max Effort UnBroken Kb Swing 24/16kg

ME UB Thrusters 115/75#

ME HSPU

There is no time component other than finishing before class is over.

Friday

5X5 Bench Press

—–

For time:

5X

200M Row

4 Hang Power Clean 135/95

Rest

Rest will be as long as it takes for the rest of the class to cycle through the rowers.
When it’s your turn to go be ready do go. Don’t be that guy.
Also when a coach assigns you to heat, that’s your heat. Don’t think you are being chivalrous by letting someone else go first. You’re not. You are just screwing up the Work Out for everyone else. Again, Don’t be that guy.
—

3 X 2

L Sit to Tuck Planche

Just kidding

Here’s the real one.

If you can do the straddle at the end awesome. Don’t do it.  Just try to get back to the L-Sit without putting your feet down so you can do repetition 2.

If you can’t L-Sit, tuck hold and then try to push your hips back.

Helen
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55
pound dumbbell swing)
12 Pull-ups

3X Max Toes to Bar

Tuesday

5×1 Press Cluster (Push Press / Push
Jerk / Split Jerk) – heaviest possible

- rest 5 minutes

3 RFT
10 Push Jerk (135 / 95)
50 Double Unders (sub jumps over
barbell)

- rest 5 minutes

AMRAP in 3 – Strict Pullup or Ring
Row

Wednesday

Power Clean 5×3

Santiago
Seven X:
18 Dumbbell hang squat clean 35#
18 Pull-ups
10 Hang Power clean
10 Handstand push-ups

Thursday

Power Snatch 1RM

- rest 5 minutes

3X 400 Meter Run
10 Power Snatch @ 75% 1RM
10 Burpees
10 CTB Pullups (sub 15 Ring Rows)

- rest 5 minutes (after wod)

20 TGU 10 each arm

Friday

Power Clean 5×3

- rest 5 minutes

21-15-9
Power clean (115 / 75)
Front Squat (115 / 75)
Burpee with jump over bar

- rest 5 minutes

3 x Max Ring or Bar L-Sit

5×1 Squat Snatch from Floor, Hang
Squat Snatch –
heaviest possible,
rest 60 sec between sets
3×5 Snatch High Pull –
rest 60 sec between sets

- rest 5 minutes

3X
10 Squat Clean (135 / 95)
20 Box Jump (24″ / 20″) – step down
from box

- Rest 5 Minutes then

50 Lunges

Tuesday
15 Min to Establish

1RM Split Jerk

Lynne
Five rounds for max reps of:
Body weight bench press
Pull-ups

-Rest 5 Min

For Time
200 M Farmers Walk 70/53#

Wednesday

Squat clean & Jerk Progression
400M Run

Santora

Three rounds for reps of:
155 pound Squat cleans, 1 minute
20′ Shuttle sprints (20′ forward + 20′
backwards = 1 rep), 1 minute
245 pound Deadlifts, 1 minute
Burpees, 1 minute
155 pound Jerks, 1 minute
Rest 1 minute
Rest 5 Minutes
20 TGU (10 left & 10 right 53/35)

Thursday

2 Min AMRAP Double Unders

-Rest 5 Min

AMRAP in 20
200 Meter Run
15 KB Swing (1.5 pood / 1 pood)
10 Pullups (sub ring rows)
- rest 5 minutes
3 x Max Handstand Pushups

Friday
Thrusters
3X15

400 M Walking Lunge

-5 min rest

For Time
Weighted Plank Hold
Every 20 seconds partner adds plate
25/10

1 Set of 5 of WOD in order.

Filthy Fifty

50 Box Jumps
50 Jumping Pullups
50 K.B.S., 35/26
50 Walking Lunges
50 K2E
50 Push Press, 45/35#
50 Back Ext
50 Wallballs
50 Burpees
50 Double Unders

Tuesday

5×1 2 Position Clean – Squat clean from Floor, Clean from Above the knee, heaviest possible,
rest 60 seconds between sets
3×5 Clean High Pull Same weight–
rest 60 seconds between sets

- rest 5 minutes

5 RFT
10 Box Jumps (30″ / 24″) * step down, no bouncing
20 Pushups
30 Air Squat

- rest 5 minutes

AMRAP in 3minutes –
Strict Pullups or Ring Rows

Wednesday

Small

Three rounds for time of:
Row 1000 meters
50 Burpees
50 Box jumps, 24″ box
Run 800 meters

-Rest 5 min
50 Walking lunges (Trailing Knee Touches the ground)

Thursday

4X3 Split Jerk @ 75% – rest 60 seconds
between sets

- rest 5 minutes

2 RFT
50 Russian KB Swing (2 pood / 1.5
pood)
400 Meter Run

- Rest 5 Minutes then

3 x Max Ring Dip

Friday
10X1 Snatch Balance

- Rest 5 minutes then

5X
:30 row
:30 Double under
800M Sandbag Carry (60/40#)

- Rest 5 min then

3X Max Ring L Sit

- rest 5 minutes then

For Time:
40 KB swing (53/35) then
21-15-9
Box Jump (30″ / 24″)
Pullup (sub ring row)

- rest 5 minutes then

3 x Max Ring Dip

Tuesday
15 Minutes to complete:
Split Jerk 5×1 @ 90% – rest 60 sec between sets

- rest 5 minutes then

21-15-9
KB Swing (1.5 pood, 1 pood)
Burpee w lateral jump over KB (feet must pass over KB)
- rest 2 minutes then
12-9-6 of the same movements

- rest 5 minutes then

3 x Max Ring or Bar L-Sit

Wednesday
Moon
7X:
10 Right Arm Dumbbell Hang split snatch 40#
1 Rope Climb
10 Left Arm Dumbbell Hang split snatch 40#
1 Rope Climb

Thursday
Power Clean progression
3X5 of Bench and Deadlift

Linda
10-9-8-7-6-5-4-3-2-1 reps:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

Mechanics before Load.

Friday
15 Minutes to complete:
1RM Power Snatch

- rest 5 minutes then

AMRAP
2 X 1:30 of Each Movement

0:00/7:30 Turkish Get up (rotate shoulders each rep)
1:30/9:00 Ring Mountain Climbers
3:00/10:30 Power Snatch (75 / 55)
4:30/12:00 Double Under (sub singles 4:1)
6:00/13:30 80 Ft (1 Lap of Gym) Farmer’s Walk (2 pood / 1.5 pood)

- Rest 5 minutes then

AMRAP in 3 minutes  – Strict Pullup or Ring Row

Five rounds for time of:
225 pound Deadlift, 15 reps
20 Box jumps, 24 inch box
25 Pull-ups

Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by his wife Amy and three children, Michael, Landon and Olivia.