Today's Workout:
A. 2 sets, not for time, of:
Muscle-ups x 2-6 reps
Wall Climbs x 10-12 reps
Double-Unders x 30-50 unbroken reps

B. Every minute on the minute for 10-minutes (10 sets):
Banded Deadlift x 1 rep @ 55%

Followed by...

Every 3-minutes for 9-minutes (3 sets):
Deadlift
*Set 1 – 4 reps @ 65%
*Set 2 – 6 reps @ 75%
*Set 3 – 6 reps @ 88-90%

C. Three rounds for time of:
42 Cals on the Rower
30 Kettlebell Swings (70/53 lbs)
18 Strict Handstand Push-Ups

Today's Workout:
A. Every 2 minutes, for 6 minutes (3 sets):
Hang Clean + Clean + Jerk @ 65-70%

Followed by…

Every 2 minutes, for 16 minutes (8 sets):
Clean & Jerk
*Sets 1-5 = 2 reps @ 70-90% (building)
*Sets 6-8 = 1 rep @ 90-100%

B. Complete as many rounds and reps as possible in 10-minutes, of:
5 Squat Cleans (185/125 lbs)
10 Chest-to-Bar Pull-Ups
20 Double-Unders

Today's Workout:
A. 3 sets, not for time, of:
Muscle-ups x 2-6 reps
Handstand Push-ups x 12-20 reps

B. Every 2 minutes, for 12 minutes (6 sets) of:
Back Squat x 3 reps @ 85%+ of 1-RM

C. Complete as many rounds and reps as possible in 15-minutes, of:
15 Calories of Rowing
20 Push-Ups
25 Air Squats

Today's Workout:
A. Every 2 minutes, for 8 minutes (4 sets):
Pause Jerk x 1 reps
(pause for 2 seconds in the bottom of the dip, then 1 second in receiving position, then recover – build over the four sets)

Immediately followed by…

Every two minutes, for for 12 minutes (6 sets):
Split Jerk x 1 rep

Build to today’s heavy.

B. Three rounds for time, of:
Run 400 Meters
10 Deadlifts (185/125 lbs)
20 Wall Ball Shots (30/20 lbs to 10 ft - Must catch ball for rep to count.)

C. "Optional"
Two sets of:
L-seated Leg Lifts (slow and controlled) x 15 reps
Hollow Body Tuck-ups x 25 reps
Rest as needed

Today's Workout:
A. Every 3-minutes, for 15-minutes (5 sets) of:
Front Squat with a Pause x 4-5 reps @ 4111
(MUST move up in weight from last week)

B. "Open Workout 14.5"
21-18-15-12-9-6-3 reps for time of:
Thrusters (95/65 lbs)
Burpees over the Barbell

ABSOLUTELY NO DROPPING THE BAR FROM OVERHEAD.
Masters 55+: 65/45 lbs Thrusters

Time cap: 20-minutes

Today's Workout:
A. Every 2 minutes, for 6 minutes (3 sets):
3-Position Snatch @ 65-70%
(high hang, mid-patella, floor)

Followed by…

Every 2 minutes, for 16 minutes (8 sets):
Snatch
*Sets 1-3 = 2 reps @ 70%
*Set 4 = 1 rep @ 75%
*Set 5 = 1 rep @ 80%
*Set 6 = 1 rep @ 85%
*Set 7 = 1 rep @ 85-90%
*Set 8 = 1 rep @ 90-95%

B. Three sets for times of:
10 Hang Snatch (135/85 lbs – power is fine)
20 Toes-to-Bar
30 Box Jumps (24″/20″)
Rest 2 minutes

Today's Workout:

A. 2 sets, not for time, of:

Muscle-ups x 2-6 reps

Handstand Push-ups x 12-20 reps

Double-Unders x 30-50 unbroken reps

B. Every minute on the minute for 10-minutes (10 sets):

Banded Deadlift x 1 rep @ 50%

Every 3-minutes for 9-minutes (3 sets):

Deadlift

*Set 1 – 4 reps @ 65%

*Set 2 – 6 reps @ 75%

*Set 3 – 6 reps @ 88% (up 2% from last week)

C. “Helen”

Three rounds for time of:

Run 400 Meters

21 Kettlebell Swings (53/35 lbs)

12 Pull-Ups

Compare to December 4, 2015.

Today's Workout:
A. Every 2-minutes for 6-minutes (3 sets):
Power Clean + Clean @ 60-70%

Followed by…

Every 2-minutes for 18-minutes (8 sets):
Clean
*Sets 1-5 = 2 reps @ 70-90%
*Sets 6-8 = 1 rep @ 90-95%

B. 21-15-9 rep rounds for time, of:
Thrusters (135/95 lbs)
Toes to Bar

Time cap: 16-minutes

Today's Workout:
A. Every 2 minutes, for 16 minutes (8 sets) of:
Back Squat x 3 reps @ 80-85% of 1-RM Back Squat

B. For time:
2000 Meter Row
100 Burpees to a 6" target
50 Alternating Dumbbell Snatches (55/35 lbs)

*ABSOLUTELY NO DROPPING THE DUMBBELLS.

Perform this as if it were scored with two separate scores, and note each of the following:
1. Time for 2000 Meter Row
2. Total Time

Today's Workout:
A. Every 2 minutes, for 8 minutes (4 sets):
Pause Jerk x 1 reps
(pause for 2 seconds in the bottom of the dip, then 1 second in receiving position, then recover – build over the four sets)

Immediately followed by…

Every two minutes, for for 12 minutes (6 sets):
Split Jerk x 1 rep

Build to today’s heavy.

B. Every 3-minutes for 9-minutes (3 sets) with focus on speed and efficiency:
185/125 lb Ground to Overhead x 10 reps
155/105 lb Ground to Overhead x 10 reps
135/95 lb Ground to Overhead x 10 reps

C. "Open Workout 13.2"
Complete as many rounds and reps as possible in 10 minutes of:
115/75 pound Shoulder to overhead, 5 reps
115/75 pound Deadlift, 10 reps
15 Box jumps, 24/20" box

NO DROPPING THE BAR FROM OVERHEAD.

Today's Workout:
A. 3 sets, not for time, of:
Muscle-ups x 2-6 reps
Handstand Push-ups x 12-20 reps

B. Every 3-minutes, for 15-minutes (5 sets):
Tempo Front Squats with a Pause x 5-6 reps @ 4111

Build over the course of the 5 sets.

C. Complete as many rounds and reps as possible in 12-minutes, of:
60 Double-Unders
30 Wall Ball Shots (20/14 lbs to 10 ft - must catch ball for rep to count)
15 Chest to Bar Pull-ups

Today's Workout:
Scheduling Reminder: We are following a holiday schedule today - 8:30am and 10:00am classes only! Please make sure you are signed up for a class before you attend. Thanks! Happy MLK Day!
A. Every 2 minutes, for 6 minutes (3 sets):
3-Position Snatch @ 65-70%
(high hang, mid-patella, floor)

Followed by…

Every 2 minutes, for 16 minutes (8 sets):
Snatch
*Sets 1-3 = 2 reps @ 70%
*Set 4 = 1 rep @ 75%
*Set 5 = 1 rep @ 80%
*Set 6 = 1 rep @ 85%
*Set 7 = 1 rep @ 85-90%
*Set 8 = 1 rep @ 90-95%

B. In pairs, each for times:
Row 500 Meters
95/65 lbs Snatch x 25 reps
Rest 3 minutes or while partner goes, then...

Row 500 Meters
115/75 lbs Snatch x 20 reps
Rest 3 minutes or while partner goes, then...

Row 500 Meters
135/95 lbs Snatch x 15 reps

Today's Workout:
A. 3 sets, not for time, of:
Chest to Bar Pull-ups x 10-12 unbroken reps
Double-Unders x 40-50 unbroken reps
Alternating Pistols x 16-20 reps

B. Deadlift
*Set 1 – 4 reps @ 65%
*Set 2 – 6 reps @ 75%
*Set 3 – 6 reps @ 86% (up 2% from last week)
Rest 2-3 minutes between sets

Three sets of:
3 Deadlift to Knees + 1 Finish @ 70%
(pause 2 seconds with each rep at the knee)
Rest as needed

C. Complete as many rounds and reps as possible in 10 minutes of:
5 Shoulder to Overhead (155/105 lbs)
10 Box Jump Overs (24″/20″)
15 Kettlebell Swings (24/16 kg)

Box Brief:
"MLK Day," Monday, January 18, 2016 we will be following a holiday schedule - 8:30am and 10:00am classes only. Please make sure you SIGN-UP for a class. Thanks!

Today's Workout:
A. Every 2 minutes, for 18 minutes (9 sets):
*Sets 1-3 – Power Clean x 3 reps
*Sets 4-6 – Power Clean x 2 reps
*Sets 7-9 – Power Clean x 1 rep

Build to today’s heavy single, and then…

Every 2 minutes, for 6 minutes (3 sets):
Halting Clean Deadlift + 2 Clean Pulls

B. CrossFit Games Open Workout 15.4
Complete as many rounds and reps as possible in 8-minutes, of:
3 Handstand Push-ups
3 Cleans (185/125 lbs)
6 Handstand Push-ups
3 Cleans (185/125 lbs)
9 Handstand Push-ups
3 Cleans (185/125 lbs)
12 Handstand Push-ups
6 Cleans (185/125 lbs)
15 Handstand Push-ups
6 Cleans (185/125 lbs)
18 Handstand Push-ups
6 Cleans (185/125 lbs)
21 Handstand Push-ups
9 Cleans (185/125 lbs)
Etc, adding 3 reps to the HSPU each round and 3 reps to the Clean every 3 rounds.

Box Brief:
"MLK Day," Monday, January 18, 2016 we will be following a holiday schedule - 8:30am and 10:00am classes only.

Today's Workout:
A. Take 15-minutes to find your 10-RM Back Squat

*Be smart about how you warm up for this. Warm-up with low volume singles or doubles until you reach a load that you think will be an appropriate challenge for 10 unbroken reps.

B. For time:
Row 1,000 Meters

Then, 5 rounds of:
10 Toes to Bar
10 Burpees (6" target)

Then, Row 1,000 Meters

C. "Optional"
Two sets, not for time of:
15 Supinated Wrist Curls
(palms up, forearms on bench)
Rest as needed
15 Pronated Wrist Curls
(palms down, forearms on bench)
Rest as needed

Today's Workout:
A. Every two minutes, for 12 minutes (6 sets) of:
Power Jerk + 2 Split Jerks
(pause for 3 seconds in receiving of both split jerks)

B. "Kelly"
5 rounds for time, of:
Run 400 Meters
30 Box Jumps (24/20")
30 Wall Ball Shots (20/14 lbs to 10 ft - Must catch ball for rep to count.)

Box Brief:
"MLK Day," Monday, January 18, 2016 we will be following a holiday schedule - 8:30am and 10:00am classes only.

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

For sets 6-10, let feel dictate loading. The goal is to establish today’s “heavy” lift. “Heavy” for the day is the load immediately before that at which you would lose proper mechanics and positioning. If you determine that you’ve reached that load for the day prior to set 10, stop there.

B. For time:
50 Chest to Bar Pull-ups

When the clock reaches 10:00, complete the following...

3 rounds for time:
10 Clusters (155/105 lbs)
30 Double-Unders

Please note times for both portions.

C. Two sets of:
L-seated Leg Lifts (slow and controlled) x 15 reps
Hollow Body Tuck-ups x 25 reps
Rest as needed

Today's Workout:
A. Every 2 minutes, for 6 minutes (3 sets):
3-Position Snatch @ 65-75%
(high hang, mid-thigh, floor)

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch + Snatch @ 75-85%

Followed by…

Every 2 minutes, for 10 minutes (5 sets):
Snatch @ 85-95%

B. 8 sets for max meters of:
30 seconds of Rowing on Concept 2
Rest 90 seconds

Set the monitor for rowing intervals, and note meters achieved for each of the 8 sets. These should be performed as all out maximal efforts. Aim is to acheive maximum heart rate.

Today's Workout:
A. Every 3-minutes for 9-minutes (3 sets):
Deadlift
*Set 1 – 4 reps @ 65%
*Set 2 – 6 reps @ 75%
*Set 3 – 6 reps @ 84% (up 2% from last week)

Immediately followed by..
Every 3-minutes for 9-minutes (3 sets):
3 Deadlift to Knees + 1 Finish @ 65% (up 5% from last week)
(pause 2 seconds with each rep at the knee)

B. In pairs, complete the following:
AMRAP in 12-minutes, alternating full rounds:
10/8 Cals on the Rower
8 Burpees over the Bar
6 Hang Power Cleans (135/95 lbs)

Partition however you like:
800m KB/DB Farmer's Carry (2-53s/2-35s)
400m KB/DB Front Rack Carry (2-53s/2-35s)
200m KB/DB Overhead Carry (2-53s/2-35s)

*Absolutely NO DROPPING the KB/DBs!

4 rounds (together), alternating movements:
35 Double-Unders
30 Box Jump Overs (24/20")
25 Wall Ball Shots (20/14 lbs)
20 Pull-ups
15 Power Snatch (95/65 lbs)

Today's Workout:
A. Every 2 minutes, for 8 minutes (4 sets):
Hang Clean + Clean @ 75-85%

Immediately followed by…

Every 2 minutes, for 8 minutes (4 sets):
Clean x 1 rep @ 90-95%

Immediately followed by…

Every 2 minutes, for 4 minutes (2 sets):
Clean Pulls x 2 reps @ 95-105%

B. Complete as many rounds and reps as possible in 10 minutes of:
10 Toes to Bar
10 Deadlifts (185/125 lbs)
10 Burpees over the Barbell

C. Three sets of:
Back Extensions x 15-20 reps
Rest as needed
Hollow Rock/Hold x 20-30 seconds
Rest as needed

Today's Workout:
A. Four sets of:
Back Squat x 5.5.5.5
(rest 30 seconds between clusters of 5 reps)
Rest 3 minutes between sets

*Good goal is to use 5-10 lbs more than you used last Friday.

B. For time:
25 Wall Ball Shots (30/20 lbs - MUST CATCH BALL FOR GOOD REP)
25 Box Jumps (24″/20″)
20 Wall Ball Shots
20 Box Jumps
15 Wall Ball Shots
15 Box Jumps
10 Wall Ball Shots
10 Box Jumps

Rest until the clock reaches 12 minutes, and then…

For time:
Run 800 Meters

Today's Workout:
A. Every minute, on the minute, for 12 minutes:
Split Jerk x 1 rep

Build over the course of the 12 sets, to today’s heavy 1-RM.

B. Complete rounds of 21, 15 and 9 reps for time of:
Calories of Rowing on Concept 2
Push Press (95/65 lbs)
Chest-to-Bar Pull-Ups

**NO DROPPING BARBELLS FROM OVERHEAD!**

Optional Accessories:
Two sets of:
50-Meter Pinch-Grip Plate Carry
(walk, don’t run)
Rest as needed
Hollow Body Tuck-ups x 25 reps
Rest as needed

Today's Workout:
A. 3 sets, not for time, of:
Muscle-ups x 2-6 reps
Handstand Push-ups x 12-20 reps

B. 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 6 minutes (3 sets):
Front Squat
*Set 6 – 85% x 1 rep
*Set 7 – 85-90% x 1 rep
*Set 8 – 90+% x 1 rep

C. Complete as many rounds and reps as possible in 10 minutes of:
6 Front Squats (185/125 lbs – taken from the floor)
30 Double-Unders

Today's Workout:
A. Every 2 minutes, for 6 minutes (3 sets):
Snatch Press from Receiving x 5 reps @ 2111 (very light load)

Followed by….

Every 2 minutes, for 6 minutes (3 sets):
(Snatch Push Press + Overhead Squat with 2 sec Pause) x 2-3 reps

Build over the course of the three sets.

Every 2 minutes, for 10 minutes (5 sets) of:
2-Position Snatch
(mid-thigh, then 2″ below the knee – pause for 2 seconds at each position, and pause for 1 second in the receiving position after each snatch)

B. 8 sets for max calories of:
30 seconds of Assault Bike
Rest 90 seconds

These should be performed as all out maximal efforts.

Today's Workout:
A. 3 sets of:
Double-Unders x Max Reps in 60 seconds
Toes to Bar x 12-15 reps (unbroken if possible)

B. Every 3-minutes, for 9-minutes (3 sets):
Deadlift
*Set 1 – 4 reps @ 65%
*Set 2 – 6 reps @ 75%
*Set 3 – 6 reps @ 82% (up 2% from last week)

Three sets of:
3 Deadlift to Knees + 1 Finish @ 60%
(pause 2 seconds with each rep at the knee)
Rest as needed

C. In teams of two, with only one partner working at a time, complete as many rounds and reps as possible in 24 minutes of:
400 Meter Run (together)
100 Kettlebell Swings (53/35 lbs)
100 Box Jump Overs (24/20")
100 Wall Ball Shots (20/14 lbs to 10 ft - must catch ball for rep to count)

Happy New Year!