Wednesday 2.23.14


1) 5x 2-position Power Snatch (Hang and Ground)

2) 5x 2-position Power Clean (Hang and Ground)



1min Double Unders
1min DB Snatch
2min Double Unders
2min DB Snatch
3min Double Unders
3min  DB Snatch

Go heavy on the DB Snatches, Tuck Jumps for Doubles unless there is a mechanical injury.

Score will be total reps for the whole effort

Tuesday 4.22.14


PVC Squat Snatch Drills

1) 5x PVC Overhead Squat
2) 5x PVC Snatch Balence
3) 5x PVC Snatch High Pulls, (from the mid hang position)
4) 6x PVC Snatches (3 slow, 3 fast, from the mid hang position)


5×3 Squat Snatch, work up to a heavy 3 rep over the 5 sets


10 Rounds

45sec Row (for cals)
15sec Rest
45sec Max Push-up
15sec Rest

Transitions will need to be fast and efficient!

Score will be total cals and total reps.

Monday 4.21.14


1a) Front Squat, 4×3
Warm-up as needed, work up to a heavy 3rep over the 4 sets

1b) Bulgarian Split Squat, 4×10 (each leg, demo video)
No weight for this one


5 Rounds

20 Squats
10 Kettle Bell Swings, AHAP
5 Burpee Box Jumps, 30″/24″

25min Time Limit

Sunday 4.20.14

Rest Day!

Do What Makes You Happy Today!

Clean PR’s from Liz and Mr. Pete. Event #1 of the CrossFit Games Masters Qualifier

Liz: Clean PR 145#

Mr. Pete: Clean PR 235#

Great job you two, those are some huge numbers!

Saturday 4.19.14

9am: CrossFit Class

For todays workout there will be 10 work stations. You will do the interval 4 x (30/30) at each station (for those of you that are not mathematically inclined, that’s 40min of work). Some stations will be done “Hell Style”, meaning you will hold in a static position during the 30sec of “rest”. You will be working in groups of 2, sometimes you will need to share the piece of equipment for that station, meaning one person goes while the other rests or you will both be going at the same time.

Stations (not in order):

Air Dyne
Ski Erg
Ring Row (hell style)
Farmer Carry (hell style)
Battle Rope
Parallette Pass Throughs (hell style)
Deck Squat (hell style)
Ball Slam (hell style)

10am: OLY/STR

There will be three components to the 10am class. Plan on 70-90min. You may do the first two only. Increase weight from last week on all movements.


15min mobility work, hitting hamstrings, hips, lats, shoulders and wrists.


1) 5x 3 Snatch, @ 75%-80%
2) 5x 2 Clean + 1 Split Jerk, @ 75%-80%


1a) 8×2 Speed Bench, @ 60%
1b) 8×2 Banded Dead Lift, @40%
2) 3×8 Good Morning or 3×8 Reverse Hypers, AHAP

Friday 4.18.14


1) Push Press, 4×3 @ 80%-90%
Warm-up as needed, working up to a heavy 3rep

2) Power Clean Push Jerk Warm-up, 3×3


AMRAP 12min

5 Power Clean Push Jerks, 155#/105#
15 Burpees
15 Chin ups or 5 Ring Muscle-ups