Tuesday 2.18.14


1) Jump Squats, 3×10 light and explosive

2) Front Squats, 3×3 AHAP

3) Over Head Squat Warm-up, 3×3



AMRAP 10min

60 Bar Facing Burpees
30 OHS, 135#(95#)
10 Muscle-ups

Monday 2.17.14

Yes, we will be open today! Regular class schedule.


1a) 3×10 Weighted Lunge, front rack, AHAP
1b) 3x Max Rep Kettle Bell High Pull

2) Power Clean warm-up, 3×3


5 Rounds

:30sec Power Cleans, 185#(125#)
:30Sec Rest

:30sec Lateral Bar Jumps
:30sec Rest

:30sec Row (calories)
:30sec Rest

*Score will be combined reps and calories rowed.

Saturday 2.15.14

9am: CrossFit Class



AMRAP 20min

10 I-Push-ups
10 Weighted Step-ups
250m Row

10am: OLY/STR

1) 12min to establish a 1RM Snatch
2) 12min to establish a 1RM Clean and Jerk
3) 12min to establish a 1RM OHS
4) Conditioning???

Friday 2.14.14


15min to establish a 2RM Front Squat
*Use rep sequence 5-4-3-2-2-2 and so on until a 2RM is established



As many reps as possible in 12min of:

150 Wall Balls
90 Double Unders
30 Muscle-ups (or pull-ups)

*Workout from the last 2 CrossFit Games

Thursday 2.13.14

Workout #1:

Suicides: 1 to 5 to 1

1 Suicide
:30sec Rest

2 Suicide
:30sec Rest

3 Suicide
:30sec Rest

4 Suicide
:30sec Rest

5 Suicide
:30sec Rest

Then back down to 1 with same rest intervals. Rest will start when last person finishes their suicide.

Workout #2

5 Rounds

45sec Burpees-Box Jump
15sec Rest

45sec L-sit, parallettes or boxes
15sec Rest

45sec DB Push-press
15sec Rest

1:00min Rest after each round

*Score will be the combined reps of BBJ and DB PP.

Wednesday 2.12.14


1a) Bench Press 3×5, @80-85%
*Take 1-3 warm-up sets of 3-4 reps before starting super set

1b) Kettle Bell Romanian Dead Lifts 3×10-15 reps


500m Row
21 KB Swings

500m Row
15 KB Swings

500m Row
9 KB Swings

*25min time cap