Wednesday

MAX EFFORT
Front Squat 3,3,3+



WOD
100 grasshoppers for time*
Every minute on the minute complete 3 burpees.

Post WOD MOBILITY.....

Tuesday

MAX EFFORT
2 hands Anyhow: put 2 different weights overhead separately. i.e. Snatch a dumbbell then with weight overhead, squat down and C&J a Kettlebell add the weights together and that gives you the sum of the lift.
The weights must be odd. You may use a 55lb d-bell, and a 44lb kettlebell, but not two 55lb d-bells.



WOD
For time complete the following: 
Run 800m
30 Kettlebell Swings 55/35lb
30 Pull ups
Run 400m
20 Kettlebell Swings 55/35lb
20 Pull ups
Run 200m
10 Kettlebell Swings 55/35lb
10 Pull ups

Post loads and times to comments.......

Monday

U.S. Air Force Major David "Klepto" L. Brodeur, 34, of Auburn, Massachusetts, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, Alaska, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire from an Afghan military trainee. He is survived by his wife Susie, daughter Elizabeth, and son David.

---

WOD
"Klepto"
4 rounds for time of:
27 Box jumps, 24" box
20 Burpees
11 Squat cleans, 145/100 pounds




This is a HERO WOD. We do not do many of these but when we do it is time to dig in and GO!

Murph For Miller is going to be hosted at CrossFit Tri-Cities on May 24/25. I will be attending and I hope the rest of you will as well. Please ask for details.  



Post time to comments.

Friday

WOD
The exercises may be completed in any order, but you have to complete the exercise in
its entirety.
FOR TIME Complete the following:
50 burpees
30 thrusters 45/30lb barbell
50 wall balls
30 weighted walking lunges 55/35lb kettlebell
500m row
30 pull ups
50 grasshoppers
30 ring dips

post times to comments.....

Thursday

WOD
5 rounds for time of:
10 push ups
15 Kettlebell swings
20 double unders
run 200m


Post loads and times to comments....

Wednesday

MAX EFFORT
Shoulder press 3,3,3+


WOD
21-15-9 rep rounds for time of:
Squat cleans 115/80lb
Toes to bar.

Tuesday

MAX EFFORT
Deadlift 3,3,3+



WOD
For time:
3 rounds of: 
21 burpees
21 box jumps 24/18"
21 one legged squats (alternating)


post loads and times to comments....

Monday

MAX EFFORT
Back Squat 3,3,3+
Box jump 3,3,3 @85% of max height.



MAX EFFORT
Back Squat 3,3,3+
Box jump 3,3,3 @85% of max height.


WOD
4 rounds for time of:
12 Power Snatch 115/80lb
12 pull ups
run 200m


Post loads and times to comments.....



Post loads and times to comments.....

Saturday

Rest Day...


Rest Day....


Rest Day....

Friday

We are putting together an order for some weightlifting shoes.... ask for details.
Everyone needs a pair of shoes.


Max Effort:
Split Jerk 3,3,2,2,1,1,



WOD
3 rounds for time of: 
21 Sumo Deadlift High Pull 75/50lb
21 Dumbbell Split Jerk 45/35lb
21 Grasshoppers


Post loads and times to comments....


....

Thrusday

Full hip drive!!


 MAX EFFORT
Power Clean 3,3,2,2,1,1



WOD
3 rounds for time of:
15 Hang power cleans 135/95lb
15 burpees

post loads and times to comments....

Wednesday

MAX EFFORT
Front Squat 5,5,5+


WOD
10,9,8,7,6,5,4,3,2,1 rep rounds of:
Dumbbell Thruster 40/30lb
Pull ups

Post loads and times to comments.....

Tuesday

MAX EFFORT
Snatch 3,3,2,2,1,1,1


WOD
5 rounds of:
7 Kettlebell swings 70/55
7 box jumps 30/24


Post loads and times to comments....

Monday

I will be offering 1 hour private training sessions for the next 2 weeks. We can work on anything you desire, from Olympic lifts, kettlebells, running technique, even mobility....its your call. Contact me for details It will be a discounted rate for unlimited members.


WOD

"The Chief"
Max rounds in 3 minutes of:
135/95 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Post rounds completed for each of the 5 cycles.

Saturday

REST DAY.....


REST DAY.....


I will be offering 1 hour private training sessions for the next 2 weeks. We can work on anything you desire, from Olympic lifts, kettlebells, running technique, even mobility....its your call. Contact me for details It will be a discounted rate for unlimited members.

Friday

  I will be offering 1 hour private training sessions for the next 2 weeks. We can work on anything you desire, from Olympic lifts, kettlebells, running technique, even mobility....its your call. Contact me for details It will be a discounted rate for unlimited members.

MAX EFFORT
10 Minutes of Double Unders



WOD
Three rounds for time of:
50 Wallball shots, 20/16 pound ball
30 Sit-ups
20 Pull-ups
Post time to comments.

Thursday

Who wants to buy some chickens???

  I will be offering 1 hour private training sessions for the next 2 weeks. We can work on anything you desire, from Olympic lifts, kettlebells, running technique, even mobility....its your call. Contact me for details It will be a discounted rate for unlimited members.


Skill Development
Snatch and its variations.



WOD
"Isabel"
For time:
Snatch 135/95 pounds, 30 reps


Post loads and times to comments....

Wednesday

 I will be offering 1 hour private training sessions for the next 2 weeks. We can work on anything you desire, from Olympic lifts, kettlebells, running technique, even mobility....its your call. Contact me for details It will be a discounted rate for unlimited members.


MAX EFFORT
Deadlift, 5,5,5+
Broad Jump 3,3,3,


WOD
3 rounds for time of:
21 bumper burpees*
21 Hug the twinkie/bumper?? Reverse leg lift.
21 leg raises

*Facing bumper do a burpee then jump onto bumper.
**laying on stomach hold onto bumper and lift legs and hips off of ground simultaneously.

Tuesday

Note: Athlete on the left has both arms locked out at top of swing(proper)...while athlete on the left does not.
This could be for several reasons. First is flexibility. Second is rushing the movement, third the weight could be too heavy or athlete is in complete fatigue. Anyway the bell has to be locked out with the ear visible in front of the bicep on all overhead movements. 

I will be offering 1 hour private training sessions for the next 2 weeks. We can work on anything you desire, from Olympic lifts, kettlebells, running technique, even mobility....its your call. Contact me for details It will be a discounted rate for unlimited members.

 
MAX EFFORT
Shoulder press 5,5,5+
Push Press
Push Jerk


WOD
4 rounds of:
15 Toes to bars*
15 Kettlebell Snatches 55/35lb**
15 Push Ups***

* Feet must touch the bar between the hands and pass behind the plane of the bar on the back swing
** Ear must be exposed in front of bicep at top of lock out for snatch. Also snatches are a total of 15 reps.
***Push ups, CHEST to deck or no rep. Only the chest hits the deck, not the stomach or legs. Body must move in one plank, snakey or the chest lift is not allowed.
IT IS ABOUT FITNESS NOT WINNING.  Through proper movement we will achieve better overall movement.

Post loads and times to comments....

Monday

I will be offering 1 hour private training sessions for the next 2 weeks. We can work on anything you desire, from Olympic lifts, kettlebells, running technique, even mobility....its your call. Contact me for details
It will be a discounted rate for unlimited members.


MAX EFFORT
Back Squat 5,5,5+
50m Sprint 3,3,3,



WOD
10,9,8,7,6,5,4,3,2,1 rep rounds of: 
155/105lb Power Clean
24/18" box jump

Post loads and times to comments........


...

Saturday

WOD at 10am


WOD at 10am


WOD at 10am

Friday

MAX EFFORT
Kettlebell Clean and jerk 5,5,5,5.



WOD
AMRAP in 15 minutes of
Run 200m
15 kettlebell swings 55/35lb
10 burpees


Post loads and times to comments....

Thursday

 

 Workout 13.5

MEN - includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 4 minutes of:
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.
WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 4 minutes of:
65 pound Thruster, 15 reps
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

MASTERS MEN - includes Masters Men 55+
Complete as many rounds and reps as possible in 4 minutes of:
65 pound Thruster, 15 reps
15 Chin over bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

MASTERS WOMEN - includes Masters Women 55+
Complete as many rounds and reps as possible in 4 minutes of:
45 pound Thruster, 15 reps
15 Jumping chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

Wednesday

MOBILITY For the first 30minutes,
Gymnastics movements for the next 30minutes.
We will be selectively working on basic movements.

Tuesday

This is the last week of the OPEN. It is bittersweet to me. I have really enjoyed the extra motivation, and positive energy around the gym. I will also be happy to get back to some 'regular' programming next week.
I hope everyone has taken something out of the OPEN. Finding out what you did not think WAS possible actually IS! Or finding out exactly what you need to work on. Lets get to work!  

WOD
For time:
115/80 pound Shoulder press, 10 reps
115/80 pound Overhead squat, 15 reps
115/80 pound Push press, 20 reps
115/80 pound Front squat, 25 reps
115/80 pound Push jerk, 30 reps
115/80 pound Back squat, 35 reps

Post time to comments.