Workouts for 12/18-12/23/2017

Hello Jets! This week marks the first week of our next Wendler cycle. If you need a refresher here's a great article and breakdown of how it works:

  • Week 1 (this week) - 3x5. You will do 3 sets of 5 reps each. On your final set, you will go for MAX reps. Basically, do 5 and then keep going!
  • Week 2 (next week) - 3x3. You will do 3 sets of 3 reps each. Same rules apply on the last set--go for MAX reps and see how many you can do!
  • Week 3 - 1x5, 1x3, 1x1. For this week, you will do 3 sets. The first of 5 reps, then rest. The second of 3 reps, then rest, the last set of only 1 rep--but you guessed it! Hit that 1 rep and try for more!
  • Week 4 3x5 (deload -- aka recovery)

After these 4 weeks, we will back off our strength cycle slightly and start ramping up our cardio to prepare us for The Open starting February 23rd.


Monday, December 18

STRENGTH/SKILL

10 Min EMOM:
    1 Hang Power Snatch, 1 OHS, 1 Squat Snatch

CONDITIONING

5 Rounds for Time:
    9 Box Jumps (24/20")
    15 Wall Balls    FB: 2-for1 WB
    21 Plate OH Sit-Ups


Tuesday, December 19

STRENGTH/SKILL

SuperSet
    Back Squat 3x5 @ 65%, 75%, 85% of 2RM
    10 Banded Pull Downs
Rest 2-3 Min in Between

CONDITIONING

10 Sets:
    100m Sprint
Rest 1 Min Between Each


Wednesday, December 20

CONDITIONING

"Barbara Lite"
4 Rounds for Time:
    20 Pull Ups
    30 Push Ups
    40 Sit-Ups
    50 Squats
Rest 3 Min Between Rounds

FB: 5 Rounds


Thursday, December 21

STRENGTH/SKILL

SuperSet:
    Press 3x5 @ 65%, 75%, 85% of 2RM
    45s Ring Support Hold
Rest 2 Min in Between

CONDITIONING

"Grexit"
For time:
10-8-6-4-2:
    Push Jerk (70%/60% BW)
    Hang Power Clean (same load)


Friday, December 22

STRENGTH/SKILL

Deadlift 3x5 @ 65%, 75%, 85% of 2RM

CONDITIONING

4 Rounds of 3-Minute Sets of:
   Min 1: 7 Thrusters (135/95#)
   Min 2: 14 Russian KBS (72/53#)
   Min 3: 30s Weighted Active Bar Hang    FB: 50% of BW


Saturday, December 23

CONDITIONING

"Michael"
3 Rounds for Time:
    Run 800 meters
    50 Weighted Good Mornings (45/35#)   FB: GHD Back Extensions
    50 Sit-ups    FB: GHD
 

Workouts for 12/11-12/16/2017

Monday, December 11

STRENGTH/SKILL

Super Set:
    Back Squat 1x5 @ 40%, 50%, 60% of 2RM
    45s Front Rack Hold (same load)
Rest 2-3 Min

CONDITIONING

"All Ball"
5-10-15-20-25-20-15-10-5:
    Wall Balls (20/14#)   FB: 25/20#
    Med Ball Cleans
    Med Ball Sit Ups   FB: GHD w/Med Ball

*Last did 9/27/2017


Tuesday, December 12

STRENGTH/SKILL

3 Sets of:
    4/side Turkish Get-Up
    8 Weighted Push-Ups
Rest 2 Min Between

CONDITIONING

8 Min Ladder:
    10 OH Reverse Lunges   FB: 48' Walking (6 mat lengths)
    1 Pull-Up   FB: 1 Ring Muscle-Up
    10 OH Reverse Lunges
    2 Pull-Ups...

CASH OUT (IF TIME)
    Bring Sally Up Plank Style


Wednesday, December 13

STRENGTH/SKILL

7 Sets Increasing Weight:
    1 Hang Clean + 1 FS

CONDITIONING

3 Rounds for Time:
    30 DUs (sub: jump w/double handclap)
    20 KBS (53/35#)
    10 Ring Dips


Thursday, December 14

STRENGTH/SKILL

3 Sets of (increasing weight):
    5 Romanian Deadlift
    5/side DB Bicep Curls
    50m Farmers Carry (72/53#)   FB: w/Wt Vest
Rest 2 Min Between

CONDITIONING

For Time:
    250m Row
    10 pistols
    500m Row
    16 pistols
    1000m Row
    22 pistols


Friday, December 15

STRENGTH/SKILL

Press 2-2-2
Push Press 2-2-2
Push Jerk 2-2-2

CONDITIONING

2 Rounds for Time:
    5 Squat Snatch (105/75#)   FB: 135/95#
    1 Rope Climb  (Progressions: 3-to-1)
    10 Power Snatch
    2 Rope Climb


Saturday, December 16

CONDITIONING

"Disposable Heros"
5 Rounds for Time:
    400m Run
    40m Walking Lunges
    25 KTE's (5 burpee penalty if you drop from bar)
    25 Hand Release Push-Ups
    25 Burpee Pull-Ups
 

Workouts for 12/4-12/9/2017

Monday, December 4

STRENGTH/SKILL

Front Squat of 2RM
    1x5 @ 75%
    1x3 @ 85%
    1x1 @ 95%

CONDITIONING

4 Rounds for Time:
    2 Rope Climbs   FB: legless
    12 OHS (105/75#)   FB: 135/95#
    1 Rope Climb
    9 Shoulder-to-Overhead
    Rest 1 Min


Tuesday, December 5

STRENGTH/SKILL

3 Sets:
    8 GHD Raise
    10 T2B
Rest 90s

CONDITIONING

"Fifteen of Fame"
8 min AMRAP:
    15 Deadlift (155/105#)
    15 Box Jumps (24/20")


Wednesday, December 6

STRENGTH/SKILL

SuperSet:
    Press of 2RM
        1x5 @ 75%
        1x3 @ 85%
        1x1 @ 95%
    5-3-2 Weighted Chin-Ups
Rest 2 Min in Between

CONDITIONING

"Nicole"
20 min AMRAP:
    400m Run
    Max Pull-Ups  (FB: >20 each set)


Thursday, December 7

STRENGTH/SKILL

3 Supersets:
    5-8 Stone to Shoulder
    Sled Forward Walk Pull
    Sled Backwards Walk Pull
Rest 90s

CONDITIONING

42-30-18 for Time:
    Wall Balls (20/14#)
    Sit-Ups   FB: GHD

CASH OUT (IF TIME)

    3x 1 Min Stairstepper w/Weight Vest


Friday, December 8

STRENGTH/SKILL

A. Power Clean of 2RM
    1x5 @ 75%
    1x3 @ 85%
    1x1 @ 95%

B. Deadlift of 2RM
    1x5 @ 75%
    1x3 @ 85%
    1x1 @ 95%

CONDITIONING

For Time:
    1k Row

CASH OUT (IF TIME)

400m Farmers Carry


Saturday, December 9

8:30 CLASS

    STRENGTH/SKILL

    Handstand Walking Practice

    CONDITIONING

    "Linda"
    10-9-8-7-6-5-4-3-2-1:
        Deadlift (1.5x Body weight)
        Bench Press (Body weight)
        Clean (.75x Body weight)

10a CLASS

    "3 Bars of Death" for Time:
        10-9-8-7-6-5-4-3-2-1
        Deadlift (185/135#)
        Bench Press (135/95#)
        Power Clean (115/75#)

Workouts for 11/27-12/2/2017

Hope everyone had a great Thanksgiving!

We're starting on Week 2 of our second Wendler cycle. If you missed last week, add 5lbs to your previous Press 2RM and 10lbs to previous squat and deadlift 2RMs, and calculate daily percentages from there. Any questions? Never hesitate to email us or ask your coach!

As we close out the end of the year, we'll continue focusing on building strength with shorter conditioning workouts. You may notice more olympic lifts thrown in too. At the start of the New Year, we will retest our Baseline workouts and shift focus to improving cardio as we get into CrossFit Open season at the end of February.

You may have also noticed "FB" with alternative movements listed in the programming. FB = fire breather and is for those looking for an added challenge. Regardless of whether you regularly do workouts RX or looking to just do your first RX, pick and choose what movements from a workout you can do with the hardest version you can to safely challenge yourself!


Monday, November 27

STRENGTH/SKILL

Press 3x3 @ 70%, 80%, 90% of 2RM

CONDITIONING

"Broomstick Mile"
(All movements done with PVC, except running)
For Time:
25 Back Squats
25 Front Squats
25 Overhead Squats
400m Run
25 Shoulder Presses
25 Push Presses
25 Push Jerks
400m Run
50 Hang Cleans
400m Run
50 Snatches
400m Run


Tuesday, November 28

STRENGTH/SKILL

Deadlift 3x3 @ 70%, 80%, 90% of 2RM

CONDITIONING

4 Sets of Each for Reps:
    40s Row, 20s Rest
    40s Double Unders, 20s Rest   FB: Triple Unders
    40s Box Jumps, 20s Rest   FB: 30/24"
    40s Alternating Single-Arm DB C&J, 20s Rest   FB: SA Snatch


Wednesday, November 29

STRENGTH/SKILL

5 Sets of:
   3 Snatch Pull
   3 Mid-Hang Squat Snatch
   3 Snatch Balance

CONDITIONING

"Central Express"
6 min Ladder:
    Overhead Squats (95/65#)
    Chest-to-Bar Pull-Ups   FB: 5-2, 10-4 Bar MU
5-5, 10-10, 15-15, etc.


Thursday, November 30

STRENGTH/SKILL

Back Squat 3x3 @ 70%, 80%, 90% of 2RM

CONDITIONING

"Bear Over The Mountain"
17 min AMRAP:
    Power Clean (95/65#)  FB: 135/95
    Front Squat
    Push Press
    Back Squat
    Push Press
    Bar Facing Burpee


Friday, December 1

STRENGTH/SKILL

3 Super Sets:
    10/side DB Single Row
    10 Weighted Good Mornings  FB: GHD Hip Ext
Rest 2 min b/t

CONDITIONING

Hero WOD - Chris Coffland
"Coffland Lite"
Deadhang for 4 Minutes:
Each time drop from bar, perform:
    400m Run
    20 Push-Ups

FB: "Coffland"
Deadhang for 6 minutes.
Each time drop from bar, perform:
    800m Run
    30 Push-Ups


Saturday, December 2 - Community Day - 10a ONLY

STRENGTH/SKILL

3 Super Sets:
    10 DB Bench Press
    8 Strict Pull-Ups (Scale: Toe-Spot, FB: Weighted)
Rest 2 min b/t

CONDITIONING

21-15-9:
    DB Thrusters
    Kettlebell Swings

Workouts for 11/20-11/25/2017

Monday, November 20

STRENGTH/SKILL

Superset:
    Front Squat 3x5 @ 65%, 75%, 85% of 2RM
    5/each YTWL

CONDITIONING

"Grace"
    30 Clean and Jerks (135/95#)


Tuesday, November 21

STRENGTH/SKILL

Strict Press 3x5 @ 65%, 75%, 85% of 2RM

CONDITIONING

"Viadoom:"
11 min Ladder:
    1 Slam Ball
    1 HSPU
    2 Slam Ball
    2 HSPU
    3-3, 4-4, 5-5, etc.


Wednesday, November 22

STRENGTH/SKILL

Deadlift 3x5 @ 65%, 75%, 85% of 2RM

CONDITIONING

"25 Rep Countdown"
For Time:
    100 Air Squats
    75 KB Swings (53/35#)
    50 Push Ups / FB: 25 HSPU
    25 Deadlifts (155/105)


Thursday, November 23

Happy Thanksgiving!!

"The Gobbler"
With a partner, Complete for time as a team:
    100 Double-Unders
    200m Buddy Carry
    100s Plank Hold
    100 KB Swings (53/35#)
    100 Walking Lunge
    100 Knees-to-Elbows
    400m Run
    100 Push Press (75/45#)
    100 Sit-Ups
    100 Wall Balls (20/14#)
    100 Burpees
    400m Run


Friday, November 24

Mike Special


Saturday, November 25

STRENGTH/SKILL

3 Rounds Superset:
    :45 sec Front Rack Hold @ 110% of 2RM FS
    Max Ring Hold
    Rest 90 seconds

CONDITIONING

"Bad News Bears"
21-15-9:
    Hang Power Cleans (135/95#)
    Burpees over Bar
    Deadlifts (135/95#)
    Sit-Ups

Workouts for 11/13-11/18/2017

Welcome to CrossFit Total Week!

Saturday is where we will test all the strength we've been working to build the past several weeks. Curious to know more? Checkout the official CrossFit Journal Article. Saturday, doors will be open from 9-11a. Come in, warm-up, and see what you're capable of! Good luck!


Monday, November 13

STRENGTH/SKILL

1-1-1-1-1-1-1:
    3 Snatch Deadlift + 1 Snatch

CONDITIONING

8 Min Ladder:
    1 Strict CTB Pull-Up
    1 Jerk (same load as Snatch)


Tuesday, November 14

STRENGTH/SKILL

A.
    Front Squat 2-2-2
    Back Squat 2-2-2

B. 3 Sets, 30s Work/30s Rest:
    Front Rack Hold (same weight as last BS)

CONDITIONING

50 Toes-to-Bar   FB: Toes-through-Rings
-Do 100m Farmer's Carry every break off the bar


Wednesday, November 15

STRENGTH/SKILL

Push Press 5-5-3-3-2

CONDITIONING

"Nancy"
5 Rounds for Time:
    400m Run
    15 Overhead Squat (95/65#)


Thursday, November 16

STRENGTH/SKILL

Romanian Deadlift 3x5

CONDITIONING

"Jackie":
    1000m Row
    50 Thrusters (45/35#)
    30 Pull-Ups


Friday, November 17

STRENGTH/SKILL

A. 5 Sets:
      3/side Turkish Get-Ups   FB: w/KB
      5-8 GHD Sit-Ups  FB: 10reps w/medball
   Rest 90s
    
B. 5 Sets of Each, 30s Work/30s Rest:
      Kettlebell Swings
      Slam Ball over Shoulder

C. Accumulate 3 Min in Stomach-to-Wall Handstand Hold  FB: 5 Min


Saturday, November 18

THE CROSSFIT TOTAL

3 Attempts at Each:
    Back Squat
    Press
    Deadlift

Score is sum of highest successful lift of each

Workouts for 11/6-11/11/2017

Monday, November 6

STRENGTH/SKILL

A. Back Squat 1x5 @ 40%, 1x5 @ 50%, 1x5 @ 60% of 2RM

B. Pistol Practice

CONDITIONING

3 Rounds for Time:
    10 Cal Row
    10 V-Ups  FB: GHD Sit-Ups


Tuesday, November 7

STRENGTH/SKILL

1-1-1-1-1-1-1:
    Thruster + Push Press + Push Jerk
    FB: Add Split Jerk

CONDITIONING

"Daylight Fail"
15 min AMRAP:
    12 Thrusters (115/75#)
    400m Run
    12 Box Jumps (24/20")
    200m Run


Wednesday, November 8

STRENGTH/SKILL

20 Minutes:
Super Set:
    Bench Press 1x5 @ 40%, 1x5 @ 50%, 1x5 @ 60% of 2RM
    Weighted Pull-ups: 5-3-2
    Rest 2 Min

CONDITIONING

3 Rounds for Time:
    500m Row  FB: 2000m Bike
    12 Left-Arm Kettlebell Swings  FB: KB Snatch
    12 Right Arm Kettlebell Swings  FB: KB Snatch


Thursday, November 9

STRENGTH/SKILL

Deadlift 1x5 @ 40%, 1x5 @ 50%, 1x5 @ 60% of 2RM

CONDITIONING

For Time:
    50 Slam Balls
    40 Double Unders  Sub: 200m Run
    30 Russian Twists
    20 Burpee Box Jumpovers
    10 Deadlifts (155/105#)

CASHOUT (if time):
    "Death by Sled"
        Push Empty Sled Length of Gym, add Plate (45/25#)
        Push Sled w/1 Plate Length of Gym, add Plate
        Push Sled w/2 Plates Length of Gym...


Friday, November 10

STRENGTH/SKILL

EMOM for 12 Min:
    odd: 3-5 Muscle-Ups
        Scale: hardest of 30s Ring Hold, 5-8 Dips, 3-5 Muscle-Up Transitions
    even: 3-5 Strict Handstand Push-Ups  Scale: Using Box
    
CONDITIONING
    
3 Rounds for Time:
    3 Rope Climbs
    9 Toes to Bar
    18 Reverse Lunges w/Plate Overhead (45/25#) FB: w/Bar OH 95/65#


Saturday, November 11 - Veterans Day

All active and retired military welcome!

Army Physical Fitness Test:

2-Min Push-Up Test

2-Min Sit-Up Test

2 Mile Run for Time

Workouts for 10/30-11/03/2017

Monday, October 30

STRENGTH/SKILL

Deadlift 1x5 @ 75%, 1x3 @ 85%, 1x1 @ 95% of 2RM

CONDITIONING

4 Rounds, 3 Min Each of:
    10 Cal Row or Bike
    15 KB Swings
    20 Reverse Lunges w/KB


Tuesday, October 31

STRENGTH/SKILL

12 Min EMOM:
    1 Power Snatch + 1 Mid-Hang Snatch + 1 Drop Snatch

CONDITIONING

2 Rounds (30s Work, 30s Rest):
    30s Plate Russian Twist (35/25#), 30s Rest
    30s Plate Row, 30s Rest
    30s OH Russian Box Step-Up (35/25#), 30s Rest
    30s Supermans, 30s Rest
    30s Farmer's Hold (70/53#), 30s Rest


Wednesday, November 1

STRENGTH/SKILL

Back Squat 1x5 @ 75%, 1x3 @ 85%, 1x1 @ 95% of 2RM

CONDITIONING

"Death by Wall Ball"
    Wall Ball (20/14#)


Thursday, November 2

STRENGTH/SKILL

Press 1x5 @ 75%, 1x3 @ 85%, 1x1 @ 95% of 2RM

CONDITIONING

15 Min AMRAP:
    200m Run
    15 Slam Balls (40/30#)  FB: (50/40#)
    12 Pull-Ups  FB: Chest-to-Bar OR 6 Muscle-Ups


Friday, November 3

"Filthy 50":
    50 Box Jumps (24"/20")
    50 Jumping Pull-Ups
    50 KB Swings (35/26#)
    50 Lunges
    50 Knees to Elbows
    50 Push Press (45/35#)
    50 Back Extensions/Supermans
    50 Wall Balls (20/14#)
    50 Burpees
    50 Double Unders

Workouts for 10/23-10/27/2017

Monday, October 23

STRENGTH/SKILL

10 Min EMOM:
    2 Power Clean and Jerks

CONDITIONING

"Clean Up, Sit Up"
5 Min AMRAP:
    5 KB Cleans - Right Side
    5 KB Cleans - Left Side
    10 Overhead Plate Sit-Ups


Tuesday, October 24

STRENGTH/SKILL

Front Squat 3x3 @ 70%, 80%, 90% of 2RM

CONDITIONING

"Tabata Fight Gone Bad":
    Tabata Wall Ball (20/14#)
    Tabata Sumo Deadlift High Pull (75/55#)
    Tabata Box Jump (24/20")
    Tabata Push Press (75/55#)
    Tabata Row (for Calories)


Wednesday, October 25

STRENGTH/SKILL

3 Rounds Superset:
    :30s Front Rack Hold @ 110% of 2RM FS
    Max Ring Hold
    Rest 90s

CONDITIONING

"Ab-Squaticus"
15-12-9:
    HEAVY DB Goblet Squats
    Hanging L-Raises or Candlesticks


Thursday, October 26

STRENGTH/SKILL

Deadlift 3x3 @ 70%, 80%, 90% of 2RM

CONDITIONING

"The Burpee Crux"
For Time:
    400m Run
    10 Deadlifts (155/105#)
    20 Pull Ups
    30 Burpees
    20 Pull Ups
    10 Deadlifts (155/105#)
    400m Run


Friday, October 27

STRENGTH/SKILL

A. Bench Press 3x3 @ 70%, 80%, 90% of 2RM

B. "The Dip and Climb"
     10 Min EMOM:
         Odd: 5-10 Strict Dips
         Even: 3 Rope Climbs
       
C. 6 Min EMOM:
     Odd: 3 Ab Rollers
         RX+: 10 GHD Situps
     Even: 20 Superman  
         RX+: 15 GHD Back Ext

Workouts for 10/16-10/21/2017

Welcome to our next cycle! The focus of the next several weeks will be building up our strength and maintaining our cardio. For the next 4 weeks, we will follow a Wendler cycle for lifts that works as follows:

  • Week 1 3x5
  • Week 2 3x3
  • Week 3 1x5, 1x3, 1x1
  • Week 4 3x5 (deload)

Each set you will go up in weight based on percentage of your 2 rep max found during baseline week and your final set of the day will be for max reps! If you're curious for more science behind the madness, here's a great article. These next weeks are to prepare us for The CrossFit Total coming in November! Keep your eyes and ears out for more info in the next couple weeks.


Monday, October 16

STRENGTH/SKILL

2 RM Front Squat

CONDITIONING

"Fran"
21-15-9:
    Thrusters (95/65#)
    Pull-Ups


Tuesday, October 17

STRENGTH/SKILL

Deadlift 3x5 @ 65%, 70%, 75% of 2RM

CONDITIONING

3 Rounds for Reps
    :30 Sec Burpee Box Jumps (24/20")
    :30 Sec Rest
    :30 Sec Flutter Kicks (R+L=1)
    :30 Sec Rest
    :30 Sec Row for Calories
    :30 Sec Rest
    :30 Sec Russian KB Swings (72/53#)


Wednesday, October 18

STRENGTH/SKILL

Strict Press 3x5 @ 65%, 70%, 75% of 2RM

CONDITIONING

A. "Annie"
    50-40-30-20-10:
       Double Unders
       Sit-Ups
       
B. Tabata: Alternate Hollow Hold and Superman


Thursday, October 19

STRENGTH/SKILL

Back Squat 3x5 @ 65%, 70%, 75% of 2RM

CONDITIONING

10-9-8-7-6-5-4-3-2-1:
    Slam Balls (40/30#)
    Push-Ups


Friday, October 20

STRENGTH/SKILL

Super Set:
    10/Side Paloff Press
    8-10/Side Renegade Row
    Rest 90s Between Movements

CONDITIONING

Partner Quadzilla,
6 Rounds Alernating w/Partner:
    10 Alternating Forward Lunges w/DBs (25/15#)
    10 Alternating Jumping Lunges w/DBs
    10 Alternating Jumping Lunges (no DB)
    10 Jumping Squats (no DB)


Saturday, October 21

8:30a Advanced

CONDITIONING

"Fatal 40":
    40 Wall Balls (20/14#)
    40 Hang Cleans (95/65#)
    40 Pull-Ups
    40 Deadlifts (95/65#)
    40 KB Swings (53/35#)
    40 Toes to Bar
    40 Air Squats
    40 Hang Snatches (95/65#)
    40 Double Unders
    40 Sit-Ups
    40 Burpees
    -400m Run at start and finish of each 40
    
10a

CONDITIONING

"Fatal 40" with a Friend:
    40 Wall Balls (20/14#)
    40 DB Hang Cleans (35/25#)
    40 Pull Ups
    40 DB Deadlifts (35/25#)
    40 KB Swings (53/35#)
    40 Toes to Bar
    40 Air Squats
    40 Alternating DB Snatches (35/25#)
    40 Double Unders
    40 Sit Ups
    40 Burpees
    -200m Run at start and finish of each 40

Workouts for 10/9-10/14/2017

Welcome to Baseline Week Round 2!
This is our opportunity to see how far we've come the past few weeks! For those who will be experiencing it for the first time, be sure to checkout our original post.

For those looking for an added bonus this round, challenge yourself by making sure you are hitting all movement standards and saying "no rep" to yourself when you're not. Wall ball didn't hit above the yellow? Squat not below parallel? No rep! Don't be afraid to move down in weight, or move to a different progression to be successful. Never hesitate to ask your coach for advice! We are here for YOU!

We are all here to support and cheer each other on. Good luck and see you this week!


Monday, October 9
  
STRENGTH/SKILL

15 Min to Find:
    2 RM Bench Press

CONDITIONING

Record time of each for:

  • 500m Row
  • Max Sit Ups in a Minute
  • Handstand Against Wall for Time
  • Vertical Jump
  • Max Bar Hang

Tuesday, October 10

STRENGTH/SKILL

15 Min to Find:
  2 RM Back Squat

CONDITIONING

"The Chief"
Complete 5 rounds of the following:
   3 min AMRAP:
      3 Power Cleans (135/95)
      6 Push-Ups
      9 Air Squats
   1 min Rest


Wednesday, October 11

STRENGTH/SKILL

A. 1 Mile Run

B. 1 Min Max Burpees

CONDITIONING

Make-Up Baseline

AND/OR

3 Rounds for Time:
    10 Slam Balls Over the Shoulder
    15 Box Jumps
    20 Double Unders
    200m Run
    Rest 2 Min


Thursday, October 12

STRENGTH/SKILL

15 Min to Find:
    2 RM Strict Press

CONDITIONING

A. "Helen"
     3 Rounds for Time:
         400m Run
         21 KB Swings (24/16kg)
         12 Pull Ups

B. Max Ring Hold


Friday, October 13

STRENGTH/SKILL

A. 15 Min to Find:
     2 RM Power Clean
  
B. 15 Min to Find:
     2 RM Deadlift

CONDITIONING

2k Row


Saturday, October 14

Make-Up Baseline

AND/OR

STRENGTH/SKILL

10 Min EMOM:
    100m Sprint

CONDITIONING

4 Rounds for Time:
    100m Farmer's Carry
    5 of Bar Complex:
        1 Power Clean
        1 Front Squat
        1 Push Press

Workouts for 10/2-10/7/2017

Monday, October 2

STRENGTH/SKILL

Press 3x3 @ 90% of 2RM OR Find 3RM

CONDITIONING

"DT"
5 Rounds for Time:
    12 Deadlifts (155/105)
    9 Hang Power Cleans
    6 Push Jerks


Tuesday, October 3

STRENGTH/SKILL

8 Min EMOM:
    Complete 1-2 Muscle-Ups or Muscle-Up Progression
    (Progression Options: Toe Spot Drills, Spot Muscle-Up)

CONDITIONING

"Tabata This":
8 Tabata Rounds of Each:
    Air Squats
    Row
    Pull-Ups
    Sit-Ups
    Push-Ups
1 Min Rest Between Movements


Wednesday, October 4

STRENGTH/SKILL

Back Squat 3x3 @ 90% of 2RM OR Find 3RM

CONDITIONING

For Time:
    100 KB Swings - HEAVY
    Run 200M Every Break of Swing


Thursday, October 5

STRENGTH/SKILL

3 Super Sets:
    10/side Single Arm DB Bench Press
    3-5 Rope Pulls
Rest 2 Min Between Sets

CONDITIONING

With a Partner, 6 Rounds for Time:
    15 DB Thrusters
    15 DB Snatch - Right
    15 DB Snatch - Left


Friday, October 6

STRENGTH/SKILL

8-6-4-2 Front Squat

CONDITIONING

"Karen"
    150 Wall Balls (20/14#)


Saturday, October 7

8:30a Advanced

STRENGTH/SKILL

5 Sets of:
    10 Bench Press @ 75% BW
    10 Strict Weighted Pull-Ups

CONDITIONING

27-21-15-9:
    OH Squat (115/75#)
    Toes to Bar
    
10a - Community Day

STRENGTH/SKILL

3 Sets of:
    10 DB Bench Press
    10 Strict Pull-Ups or Ring Rows

CONDITIONING

21-15-9:
    Weighted Squat
    Toes to Bar or Hanging Knee Raises
 

Workouts for 9/25-9/30/2017

Monday, September 25

STRENGTH/SKILL

Back Squat 3x5 @ 80% of 2RM OR Find 5RM 

CONDITIONING

"Christine"
3 Rounds for Time:
    500m Row
    12 Deadlift (Bodyweight)
    21 Box Jumps (24/20")


Tuesday, September 26

STRENGTH/SKILL

3 Super Sets:
    Max Bar Hang
    1 Min Max Double Unders
Rest 2 min between rounds

CONDITIONING

Tabata Tuesday:
    KB Swings (53/35)
    KB Snatch, left arm (53/35)
    V-ups
    KB Snatch, right arm (53/35)
    Push Ups


Wednesday, September 27

STRENGTH/SKILL

3 Super Sets:
    10/side DB Single Arm Bent Over Row
    3 Reps Ab Wheel
Rest 2 min between sets

CONDITIONING

"All Ball"
5-10-15-20-25-20-15-10-5:
    Wall Balls (20/14#)
    Med Ball Cleans
    Med Ball Sit Ups


Thursday, September 28

STRENGTH/SKILL

Press 3x5 @ 80% of 2RM OR Find 5RM 

CONDITIONING

"Panic Breathing"
In Teams of 2, 20 Min for Max Meters:
    P1. 200M Row
    P2. Double KB Front Rack Hold
(5 Burpee Penalty for Dropping KB while partner is rowing)

*Compare to November 15, 2016


Friday, September 29

CONDITIONING

3 Rounds for Time:
    100M Farmer's Carry (53/35#)
    30 Double Unders
    15 Plate Sit Ups (25/15#)
    5 Dumbell Curtis P's (35/25#)
Rest 2 min between rounds


Saturday, September 30

CONDITIONING

8:30a Advanced

"St. Helens"
    15 Power Cleans (155/105#)
    30 Toes to Bar
    30 Box Jumps (30/24")
    30 Wall Balls (As heavy as possible)
    30 Push Press (95/65#)
    30 Double Unders
    15 Thursters (155/105#)
    30 Pull Ups
    30 Burpees
    50 OH Walking Lunges (45/25#)
    
10a

Partner "St. Helens"
2 Rounds for Time:
    15 Power Cleans (125/85#)
    30 Toes to Bar
    30 Box Jumps (24/20")
    30 Wall Balls (20/14#)
    30 Push Press (45/35#)
    30 Double Unders
    15 Thursters (125/85#)
    30 Pull Ups
    50 OH Walking Lunges (35/15#)
 

Workouts for 9/18-9/23/2017

Monday, September 18

STRENGTH/SKILL

Press 3x8 @ 70% of 2RM OR Find 8RM 

CONDITIONING

20 Min Partner AMRAP:
(1 works, 1 holds plank)
    10 Front Squats (95/65#)
    10 Ground-to-Overhead (95/65#)
    10 Burpees Over Bar
    10 Push Press (95/65#)


Tuesday, September 19

STRENGTH/SKILL

A. 10 Min of Technique Work:
    Handstand Progressions

B. 10 Min of Technique Work:
    Pull Up Progressions

CONDITIONING

"Diane"
21-15-9:
    Deadlifts (225/155#)
    Handstand Push Ups


Wednesday, September 20

STRENGTH/SKILL

Back Squat 3x8 @ 70% of 2RM OR Find 8RM 

CONDITIONING

"Brenda, Queen of the Hip Hop"
21-15-9:
    Ring Dips
    Wall Ball Sit-Ups (24/20#)
    Burpees

*Compare to April 14, 2017


Thursday, September 21

STRENGTH/SKILL

A. 10 min of Technique Work
    Clean and Jerk Complex:
        1 Power Clean
        1 Hang Squat Clean
        1 Front Squat
        1 Push Jerk

B. 10 min EMOM of Clean and Jerk Complex

CONDITIONING

8 min AMRAP:
    10 Cleans (115/75)
    5 Slamball Over Shoulder
    10 KB Swings (53/35)


Friday, September 22

STRENGTH/SKILL

Super Set:
    10-8-6-4 Bench Press
    4 Turkish Get-Up (2/side)
Rest 2 min between sets

CONDITIONING

3 Rounds for Time:
    30 Alternating KB Snatch + OH Lunge (53/35)
    40 Double Unders


Saturday, September 23

CONDITIONING

8:30a Advanced

Accumulate within a 30 Min Time Cap:
    1 Mile Run w/Weighted Vest
    10 Rope Climbs
    20 Push-Up Wall Walks
    100 Box Jumps (30/24)
    
10a

Accumulate within a 30 Min Time Cap:
(Work In Pairs, Split Work Equally)
    1 Mile Run
    10 Rope Climbs
    20 Wall Walks
    100 Box Jumps (24/20)
    
STRENGTH/SKILL
    
Max Sit Ups in 1 Min

Workouts for 9/11-9/16/2017

Way to rock Baseline week, Jets! After record attendance and a full PR jar, we're excited to get started on our first training cycle. This is when we put in the work to improve the numbers we logged last week. 

Our strength focus will be Back Squats and Strict Press. We're also adding an aerobic day to mix things up a bit and make sure those lungs are getting stronger. We have an exciting week ahead!! 

In addition to rocking the workouts below, your assignment this week is to take what you learned from Baseline week and make a goal (or two!). Add them to your Baseline booklets AND to the garage door. 

Don't forget to stick around on Saturday after the 10am WOD for info on the upcoming nutrition challenge with CL Strength and Nutrition. Coraleigh will be there to tell you about the program and answer your questions. If you want to see improvements next time we test, this is a great way to start. 

See you at the gym! 


Monday, September 11

STRENGTH/SKILL

20 Min of Work:
    Back Squat: 3x10 @ 60% or 10RM

CONDITIONING

8 Min AMRAP:
    10 Weighted Sit Ups
    10 Deadlifts (155/105#)
    5 Handstand Push Ups


Tuesday, September 12

STRENGTH/SKILL

20 min of Technique:
    Snatch Complex:
      1 Hang Snatch
      1 Overhead Squat
      1 Squat Snatch
      1 Overhead Squat

CONDITIONING

"Max Fax"
    1 Minute of Max Push Ups
    2 Minutes of Max Double Unders
    3 Minutes of Max Pull Ups
    4 Minutes of Max Air Squats
  
*Compare to March 28, 2017


Wednesday, September 13

CONDITIONING

5 Min AMRAP:
    10 Russian KB Swings (72/53#)
    5 Burpee Box Jump Overs (24/20")
    10 Single Arm DB Press (5/Side)

Rest 3 Min

5 Min AMRAP:
    10 Med Ball OH Squats (20/14#)
    5 Med Ball Cleans
    10 Med Ball Sit Ups


Thursday, September 14

STRENGTH/SKILL
  
20 Min of Work:
    Strict Press 3x10 @ 60% or 10RM

CONDITIONING

"206"
5 Rounds for Reps:
    :30 sec Slam Balls (40/30#)
    :30 sec Rest
    :30 sec Box Jumps (24/20")
    :30 sec Rest


Friday, September 15

STRENGTH/SKILL
    
A. Tabata:
    4 Sets Hollow Hold
    4 Sets Superman

B. 15 Min of Technique Work:
    Ring Dips

CONDITIONING

8 min AMRAP:
    6 Ring Dips
    9 KB Goblet Squats (53/35#)
    12 Push Ups


Saturday, September 16

8:30a Advanced

CONDITIONING

"Daniel"
For Time:
    50 Pull Ups
    400 M Run
    21 Thrusters (95/65)
    800 M Run
    21 Thrusters (95/65)
    400 M Run
    50 Pull Ups

10a CrossFit

CONDITIONING

"Daniel"
For Time:
    50 Pull Ups
    400 M Run
    21 Thrusters (75/55)
    800 M Run
    21 Thrusters (75/55)
    400 M Run
    50 Pull Ups

Workouts for 9/5-9/9/2017

Welcome to baseline week! This week is for YOU. By the end, you'll have numbers for back squat and shoulder press. You'll have times/rep counts for rowing intervals, body weight movements, and a couple benchmark workouts. In 5 weeks, we will repeat these workouts. It will help you see where you're at right now AND give us data to see where we need to improve with gym programming. The only person you're measuring against is yourself.

Why do we do baseline week? We don't - you do it. 

You know how you hear people say "What's your Helen time?" or "What's your back squat?" There's a reason athletes know these numbers - they're a basis for comparison against previous versions of yourself. What we're doing with Baseline Week is setting that basis for comparison. When we retest in 5 weeks, you'll be able to say "My Helen time improved by 27 seconds - I'm kicking butt!" rather than "I think CrossFit is helping me. I seem to be doing better..."

But it's also feedback for Jet coaches! 

  1. It tells us where our athletes are at with specific movements and levels of fitness.
  2. It allows us to make sure programming is effective and targeted to the needs of Jet Citizens.
  3. Helps us to help you achieve your fitness goals! 

If our members aren't improving the way that we know they can, we can look at the baseline week info and adjust to fit you.

Keep your eyes out around the gym for more info!


Tuesday, September 5
  
STRENGTH/SKILL

15 Min to Find:
  2 RM Bench Press

CONDITIONING

Record time of each for:

  • 500m Row
  • Max Sit Ups in a Minute
  • Handstand Against Wall for Time
  • Vertical Jump
  • Max Bar Hang

Wednesday, September 6

STRENGTH/SKILL

15 Min to Find:
  2 RM Back Squat

CONDITIONING

"The Chief"
Complete 5 rounds of the following:
   3 min AMRAP:
      3 Power Cleans (135/95)
      6 Push-Ups
      9 Air Squats
   1 min Rest


Thursday, September 7

STRENGTH/SKILL

15 Min to Find:
  2 RM Strict Press

CONDITIONING

A. "Helen"
     3 Rounds for Time:
       400m Run
       21 KB Swings (24/16kg)
       12 Pull Ups

B. Max Ring Hold


Friday, September 8

STRENGTH/SKILL

A. 15 Min to Find:
     2 RM Power Clean
  
B. 15 Min to Find:
     2 RM Deadlift

CONDITIONING

2k Row


Saturday, September 9

CONDITIONING

A. 1 Mile Run for Time - final baseline marker

B. Celebrate end of Baseline week!

C. 3 Rounds for Time and Fun
    8:30a Individual, 10a w/Partner:
       50 Double Unders
       40 Air Squats
       30 Sit Ups
       20 Push Ups
       10 Burpees

2017/08/28-09/02

Monday

CONDITIONING
For time:
800m Run
44 Shoulder-to-Overhead (75/55)
400m Run
44 Double-Unders
400m Row
44 Burpees
800m Row

Tuesday 

STRENGTH
Sumo Deadlift
10, 8, 6, 4

CONDITIONING
18 min AMRAP:
5 Bar Muscle-Ups
8 Power Cleans (185/125)
24 Box Jumps (30/24)

Wednesday

STRENGTH
Front Squat
Strict Toes-to-Bar
5x5

CONDITIONING
Tabata Push-Ups

Thursday

STRENGTH/SKILL
Turkish Get-Up
4, 3, 2, 1 /side

CONDITIONING
For time:
800m Run
50 Thrusters (45/35)
30 Pull-Ups

Friday

STRENGTH/SKILL
Front rack single leg box step ups
3 Rounds, increasing weight:
  5 Left leg, 5 Right leg

CONDITIONING
"2223 intervals"
3 rounds of 2 min, 1 round of 3 min:
  100m farmer carry buy in (~100/~70) kb or db, sum of both hands
  Max calorie row
  Rest 2min

Saturday

CONDITIONING

Annie    
50-40-30-20-10    
  Double Unders    
  Sit Ups    
    
Rest
    
Grace    
For Time:    
  30 Clean and Jerks (135/95)

2017/08/21-26

Monday

STRENGTH
Every 2 min x 6 sets:
Chest-to-Wall Handstand hold x :30
Rest :90

CONDITIONING
On a 9 min clock:
400m Run
AMRAP
6 Strict Pull-Ups
6 Overhead Squats (95/65)

Tuesday

STRENGTH/SKILL
Every 3 min x 5 sets:
GHD Sit-Ups x 10
Ab Wheel x 5
Parallette Shoot-Throughs x 5
Rest

CONDITIONING
3 rounds for time:
500m Row
21 Deadlifts (135/95)
12 Burpees Over Bar

Wednesday

STRENGTH
15 min to find 3 Rep Max
Hang Squat Snatch

CONDITIONING
For time:
42-30-18
KB Russian Swings (70/53)
21-15-9
Ring Dips

Thursday

CONDITIONING
"White"
5 rounds for time:
3 Rope Climbs
10 Toes-to-Bar
21 Overhead Walking Lunges (45/25)
400m Run

Friday

STRENGTH
20 min to find 1 Rep Max
Jerk

CONDITIONING
8 min AMRAP:
12 Medicine Ball Cleans (20/14)
Handstand Walk x 4 ft

Saturday

TBD

2017/08/14-19

Monday 

STRENGTH
EMOM x 30 min:
1 Power Snatch
1 Overhead Squat

Tuesday 

CONDITIONING I
5 rounds for time:
12 Deadlifts (155/105)
9 Toes-to-Bar
6 Ring Dips

CONDITIONING II
For time:
800m Run

Wednesday 

STRENGTH
Back Rack Reverse Lunges
10, 8, 6, 4, 2

CONDITIONING
For Time: 
10-9-8-7-6-5-4-3-2-1
Slam Ball (20/16)
V-Ups

Thursday 

STRENGTH/CONDITIONING
"Bear Over The Mountain"
17 min AMRAP:
Power Clean (95/65)
Front Squat
Push Press
Back Squat
(BTN) Push Press
Burpee Over Bar

Friday

STRENGTH
20 min to find 3 Rep Max
Bench Press

CONDITIONING
For time: 
100 KB Swings (53/35)
100 Hand Release Push-Ups
100 Double-Unders 

Saturday

TBD

2017/08/07-12

Monday 

STRENGTH
Back Squat
3x5

CONDITIONING
"Fran"
For time:
21-15-9
Thrusters (95/65)
Pull-Ups 

Tuesday 

STRENGTH
4 sets: 
Strict Press x 8
Rest :60
KB Good Morning @3010 x 8 (at chest)
Rest :60

CONDITIONING
4 Rounds For Time:
50m Farmer's Carry (53/35 per side)
12 Shoulder to Overhead (115/75)
200m Run

Wednesday 

STRENGTH
4 sets: 
Front Rack Reverse Lunges x 8 steps
DB Upright Row x 8/side (1 sec pause at top)
Rest :60

CONDITIONING
For Time: 
21-15-9
KB Swings (53/35)
Box Jump (24/20) (alternate legs on step down) 

Thursday 

SKILL
4 sets:
Double-Unders x :60
Rest :60
Walk Walks x :60
Rest :60

CONDITIONING
For times:
Row 500m x 3
Rest as needed

Friday

STRENGTH I
15 min to find 1 Rep Max
Power Clean

STRENGTH II
EMOM x 10 min:
3 Power Cleans (@80%)

CONDITIONING
10 min AMRAP:
16 DB Snatch, alternating (50/35)
8 Ring Dips

Saturday 

TBD