Tuesday, May 23, 2017

Today's Workout:
A. Every minute, on the minute, for 5 minutes:
Front Squat
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 1 rep @ 75%
*Set 5 – 1 rep @ 80%

Rest one minute, and then…

Every two minutes, for 10 minutes (5 sets):
Front Squat
*Set 6 – 85% x 1 rep
*Set 7 – 85-90% x 1 rep
*Set 8 – 90+% x 1 rep
*Set 9 – 90+% x 1 rep
*Set 10 – 90+% x 1 rep

B. Every minute on the minute for 20-minutes (5 sets):
Minute 1 - 12 Toes to Bar
Minute 2 - 12 Dumbbell Front Rack Lunges (50/35 lbs)
Minute 3 - 10 Burpee Box Jump Overs (24/20")
Minute 4 - 50 sec Plank Hold (elbows)

California Regional/Memorial Day Weekend schedule:
Friday: Normal Schedule
Saturday: CLOSED - tune into games.crossfit.com to watch your 2 teams!
Sunday: CLOSED - tune into games.crossfit.com to watch your 2 teams!
Monday: "Memorial Day Murph," Holiday Schedule - 7:00am, 8:30am, and 10:00am classes only and YOU MUST BE SIGNED IN ON MINDBODY.
Tuesday: Normal Schedule

Monday, May 22, 2017

Today's Workout:
A. Every 2 minutes, for 8 minutes (4 sets):
High Hang Snatch + Hang Snatch

Loading per set:
*Sets 1-2 – 70%
*Sets 3-4 – 75%

Immediately followed by...

Every 2 minutes, for 12 minutes (6 sets):
Snatch x 1 rep

Build to today's heavy over the 6 sets.

B. Four sets for times:
Row 500 meters
12 Overhead Squats (135/95 lbs)
Rest 60 seconds

California Regional/Memorial Day Weekend schedule:
Friday: Normal Schedule
Saturday: CLOSED - tune into games.crossfit.com to watch your 2 teams!
Sunday: CLOSED - tune into games.crossfit.com to watch your 2 teams!
Monday: "Memorial Day Murph," Holiday Schedule - 7:00am, 8:30am, and 10:00am classes only and YOU MUST BE SIGNED IN ON MINDBODY.
Tuesday: Normal Schedule

Saturday, May 20, 2017

Today's Workout:
A. Every 3-minutes for 15-minutes (5 sets):
Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 8 reps @ 75%
*Set 4 – 6 reps @ 85%
*Set 5 – 4 reps @ 90%

B. In teams of two, complete as many rounds and reps as possible in 30 minutes of:
400 Meter Run
30 Box Jumps (24″/20″)
30 Single-Arm DB Overhead Squat (50/35 lbs)

Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 30 Box Jumps, Partner A will perform 30 DB Overhead Squats, and Partner B will run 400 meters – and so on for 30 minutes.

Friday, May 19, 2017

Today's Workout:
A. Every 3 minutes, for 15 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%

followed by…

One set of:
Back Squat x Max Unbroken Reps @ 85%

Goal is to beat your reps achieved on April 27, 2017.

B. Complete as many rounds and reps as possible in 13-minutes, of:
45 Calorie Row
45 Thrusters (95/65)
45 Toes to Bar
45 Handstand Push-ups

C. Three sets of:
V-ups x 20 reps
Reverse Hypers x 20 reps @ 1010
Rest as needed

Thursday, May 18, 2017

Today's Workout:
A. Every two minutes, for 10 minutes (5 sets):
Power Clean + Front Squat + Jerk
(pause at receiving position of split jerk for 1-2 seconds before recovering)

Build over the course of the 5 sets.

Immediately followed by...

Every two minutes, for 10 minutes (5 sets):
Power Clean + Front Squat + Clean & Jerk

Build over the course of the 5 sets.

B. For time:
800 Meter Run
20 Deadlifts (275/185 lbs)
30 Chest-to-Bar Pull-Ups
40 Burpee Box Jump Overs (24/20")
30 Chest-to-Bar Pull-Ups
20 Deadlifts (315/205 lbs)
800 Meter Run

Time cap: 20-minutes

Wednesday, May 17, 2017

Today's Workout:
A. Every 90 seconds, for 6 minutes (4 sets):
Muscle Snatch x 1 rep
(build over the 4 sets)

and then…

Every 90 seconds, for 12 minutes (8 sets):
Hang Snatch + Snatch

Loading per set:
*Sets 1-2 – 75%
*Sets 3-4 – 80%
*Sets 5-6 – 85%
*Sets 7-8 – 90%

B. Three sets for times of:
20/15 Calorie Assault Bike
15 Ring Dips
10 Ground-to-Overhead (135/95 lbs)
Rest 2 minutes

C. "Optional Accessories"
Two sets of:
60 Second Prone Plank Hold
Rest 15 seconds
45 Second Side Plank Hold (Left)
Rest 15 seconds
45 Second Side Plank Hold (Right)
Rest as needed

Tuesday, May 16, 2017

Today's Workout:
A. Take 15 minutes to build to today’s 1-RM Split Jerk.

B. "Cindy"
Complete as many rounds and reps as possible in 20-minutes, of:
5 Pull-Ups
10 Push-Ups
15 Air Squats

C. "Optional Accessories"
Three sets each arm of:
Sinlge Arm Dumbbell Press x 6-8 reps
Single Arm Dumbbell Row x 6-8 reps
Rest as needed