Wednesday 10/1

1) Deadlift week 6

2) Back Loaded Lunges 1 x 10, 1 x 8, 3 x 6 same weights as Sat

3) *Only if you feel good*
Power Clean Max Double TnG
-Could be a new PR or todays max. Be strict with 4 attempts at a max

4) For Time:
2015m row/run
4 rounds
16 OHS (95/65)
15 Burpees
2015m row/run

See the main website for the reason behind this wod

5) Weighted GHR 3 x 10, 1 x ME

6) Ice or Heat (whatever is available) your shoulders for 20 minutes x 2 (if possible)

Tuesday 9/30

1) EMOM for 10 minutes
2 Hi Hang Snatch start conservative 65-70% and increase weight over the 10 minutes

2) Snatch Balance 8 x 1 PR this within the 8 attempts

3) 3 1 minute rounds
ME Butterfly C2B
rest as needed between rounds

4) 7 Rounds
7 DB Thrusters (45/30) -.com calls for 45# if you can use the KB do it if not be a man and go 50s
1 rope climb
-You may need to do this between classes,

5a) 4 x 20 GHDSU
5b) 4 x crossover symmetry cycle

Monday 9/29

Week 6 (on your sheets week 3) of Wendler.  We will be taking a much needed easy week next week.

1) Back Squat week 6

2) Press week 6

3) Take 2 attempts at a 8 RM clean 

- Catch in squat and TnG

2 attempts means 2 actual attempts at 8 reps.  Warming up and hitting 4-5 reps and stopping doesn't count.  2 attempts is either you complete 8 reps at a heavy weight once and try for heavier or you fail at rep 6 or 7 TWICE 

4) For Time:

3 Rounds

400m Run

30 Squats

20 Push Press (115/75) 

5) 4 Rounds

500m Row

10 Banded hip ext each leg

- use this as recovery 

Saturday 9/27

If you are able come in early to get the wod over and done with so we aren't messing around at 11 and  at the gym until 130-2ish.  We should be going down to support Bill, Zach, Nina and Kate.

1) Back loaded Lunges 1x 10, 1 x 8, 3 x 6 each leg

2) 3 rounds
20 GHDSU
ME L-sit hold immediately after
rest as needed between rounds

3) For Time:
5 rounds
20 Wallballs (20) high target for dudes
15 Pull-ups

4) Sled Push with a partner
alternate back and forth 6-8 rounds each
to find the heaviest weight you can push down to the 100m mark and back in 1:30

1:30 is a decent amount of time to rest at the turn so challenge yourselves but you are still on the clock.

5) Weighted GHR 5 x 5 as heavy as possible without using your back

Friday 9/26

If you are competing take it easy break a light sweat and go through your movements for tomorrow.

1) Front Squat week 5

2) CG Bench week 5

3a) Work up to a heavy cluster (clean right into a thruster) should be near maximal effort
3b) Drop down 10% from above and hit 20 reps as fast as possible

4a) 25 Deadhang C2B
4b) 25 Negative Ring Dips 5-7 seconds down kip up

5) For Time:
5 Rounds
100m Run
10 Ring Dips
5 Rounds
100m Run
10 Push-ups

Thursday 9/25

If you are competing Saturday

1) Front Squat week 5

2) CG Bench week 5

3) 20 mins of moderate cardio running/rowing/AD whatever 

Everyone else 

Rest or take mobility 

Wednesday 9/24

For those of you that did the DL yesterday

1) 10 2 min rounds
400/350m row
remaining time burpee box jumps overs (24/20)

rest 2 mins between rounds

For everyone else

1) Deadlift week 5

2) Split Jerk 10 x 1 if you are feeling good go for a near maximal or new PR. If you are not stay in the 75-80% range and make all 10 perfect

3) Freestanding HS, HS walk work

4) For Time:
400m Run
25 Box Jumps (24/20)
2 Rope Climbs
400m Run
10 MU
20 Alt DB Snatch (70/50)
400m
20 Alt DB Snatch (70/50)
10 MU
400m run
2 Rope climbs
25 Box jumps

5) GHR 3 x 10, 1 x ME if these are getting easy add weight

Tuesday 9/23

If you are competing this weekend or have signed up for wodapalooza qualifier see how you feel, the goal will be to do tomorrows Deadlifts today with other other work.  See below.

1) 10 2 minute rounds for total reps of burpee box overs
400/350m Row
Remaining time burpee box jump overs (24/20)

rest 2 minutes between rounds

2) 3 Rounds for time
25 GHDSU
10 DB Lunges (40/30) 10 each leg

3a) 20 total V-outs
3b) 4 rounds of crossover symmetry

4) 10 min Airdyne ride at moderate-hard intensity


For Deadlift today

1) Deadlift week 5

2) For Total Reps
2 rounds
1 min ME KBS (70/55)
1 min rest
1 min ME Burpees over plate (45)
1 min rest
1 min ME Thrusters (45/30)
1 min rest
1 min ME over unders (24/20)
1 min rest

3a) GHR 3 x 8, 1 x ME (again add weight if 8 is easy)
3b) 4 x 20 GHDSU

Monday 9/22

1) Back squat week 5 (2)

2) Press week 5

3) CrossFit Team Series
For Time:
21-15-9
OHS (115/75)
TTB

10 min Cap

4)
For Time:
1 Mile run
-2 K row- if you are skipping the wod

If your wrist and or anything else is bothering you skip the workout, it is not important.  Run the mile hard then come in and row 2k

Saturday 9/20

1) OHS 10 x 2 build over the 10 sets

2) Girls work butterfly chest to bar and MU
Dudes will play around with bar and rings

3) For time:
10 DB thrusters (40/20)
100m sprint
8 DB thrusters (50/30)
100m sprint
6 KB/DB thrusters (55/40)
100m sprint
4 DB thrusters (70/50)
100m sprint
2 DB KB thrusters (80/55)
100m sprint

4) 2013 individual regional event 6
For Time:
100 Dubs
50 HSPU
40 TTB
30 SOH (160/100)
90 foot walking OH lunge (160/100)

5) Sled push time we may even take it to the street

Friday 9/19

1) Front Squat week 4

2) CG bench press week 4

3) EMOM for 10
3 Power Cleans (205/135) + 1 Rope Climb

4) For Time:
1000m Row Buy-in
3 Rounds
10 weighted alt pistols (35/20)
20 Box Jumps (24/20)

5a) 50 total ring rows add weight so you are in the 4-6 rep range per set
5b) 3 minutes total L-sit hold

Thursday 9/18

1) 20 minute EASY airdyne ride or row

2) Total of 3 minutes in the following:
Couch Stretch (R and L)
Pigeon pose (R and L)
Kneeling split (or laying against the wall)
Elbows on box in the prayer position

add in anything else you need to hit OR go to mobility

Wednesday 9/17

1) Deadlift week 4

2) 3 Snatch Balance x 5 slightly heavier than 9/9 (65%) hang out in the bottom for a 2 count

3) 15 minutes to work
- Strict HSPU, Handstand walking, Freestanding HSPU, Handstand walking with Freestanding HSPU

4) 15 minute Ladder
1 Deadlift (225/155)
1 round of Cindy
2 deadlifts
1 round of Cindy
etc.

5a) 5 x 8 each arm Heavy DB bent over row
5b) Banded lateral side steps 12' x 5
5c) Banded Hip Ext. 5 x 10 each leg

Tuesday 9/16

1) Play around with barbell Turkish get-ups start light hit a few reps both arms Up and Down. Slightly increase weight hit a few more reps. Keep this going until you start to struggle then cut it off

2) Every :90 for 15 minutes
8 Ring Dips +
L-Pull-ups (pick a rep range you can hold for the 10 sets, might only be 1 rep

If you are beat up SERIOUSLY please be honest with yourself skip the wod there will be something at the bottom for you:

3) For Time:
50 Cal Row
40 TTB
30 20" Alt DB Step ups (50/30)
200 Dubs

4) For everyone
Run 3 mins
walk 2 minutes
Run 5 mins
walk 4 mins
Run 7 mins
walk 6 minutes
Run 9 minutes

For this the runs should be at a pace you can't really sustain for any longer than the time listed.

Use the mile loop

Monday 9/15

Remember for the next 3 weeks go into your wendler sheet and add 10# (for lower) and 5# (for upper) lifts to your MAXES not your 90% everything should recalculate. For future if your weight you should lift is at a 2/7 or higher round up to the next 5 or 10 if it is a 1 or 6 round down

1) Back Squat week 4 (on your sheets week 1)

2) Press week 4

3) Snatch Hi Pulls 2 x 2 105% 2 x 2 110% 4 x 1 115% of max snatch

4) 4 4 minute rounds for individual times of each:
Round 1 and 3
200m Run
15 Ring Rows (feet on box)
10 Front Squats (165/115)

Round 2 and 4
10 Front Squats
15 Ring Rows
200m Run

5a) L sit 6 x :30 rest as needed
5b) 5 x 5 weighted GHR (10-20#)

Saturday 9/13

1) Snatch 6 x 3 at increasing loads should be TnG

2) Every 2 minutes for 10 minutes

4 Hang Cleans + 4 Jerks (start at or slightly above 65% and try and increase over the 5 sets)

3) Spend some time messing around with gymnastics you've been neglecting

4) We will cycle through 1 by 1 down the ropes 

1st rope - L-sit RC

2nd Rope - Legless

3rd rope- Regular climb

4th rope- weighted climb 

after you finish 4th rope climb you must follow the path set in bear crawl 

5) Since this is the first comp wod in a while that we will be back together lets go old school prepare for anything.

Everyone will get to write down their choice for the following:

Time domain

AMRAP or For Time

Couplet, Triplet, Quadruplet or 5+

2 movements (with weight if applicable) 

Friday 9/12

1) Front Squat week 3

2) CG Bench week 3

-This is the last day of the first 3 weeks. Remember for next week go into your excel sheets and add 10# to BS, DL, FS and add #5 to P, BP

3a) If you are still working on Strict HSPU hit 25 total reps, If you have them down hit 25 total reps on 45# plates (if that is still easy go higher)
3b) 40 deadhang C2B

4) For Time:
34 DB Hang Power Snatch (50/40) (17L/17R)
34 Push-ups
34 Wallballs (20/14)
34 KTE
34 Wallballs (20/14)
34 Push-ups
34 Hang Snatch (95/65)

5a) Bulgarian 3 x 10 each leg
5b) GHDSU 3 x 25

Thursday 9/11

Use today as a make up or a rest day

if you are resting foam roll, mobilize your shoulders maybe go see Misbah at 7:30

Wednesday 9/10

1) Wendler DL week 3

2) 2 split jerks x 5-10 sets
-This is not for max, this is for footwork and feel at a moderate weight.  Use the blocks if necessary.
-the open ended set is meant to be on feel, if your shoulders feel shitty go 5 sets if you feel good today push it.

If any of us see you miss a jerk and then ask you what set you are on you had better come with a solid poker face.  If not you get to clean the bathrooms. dead serious


3) Muscle-up transitions or strict MU
work on either ring or bar MU
if you have them easy work ring or bar strict
10 minutes here or 15 strict reps


4) "Nate"
20 minute AMRAP
2 MU
4 HSPU
8 KBS (70/55)

5a) Spend a total of 2 minute above the rings locked out with your hands slightly turned out
5b) 2 sets 8 reps GHR, 1 set ME.  If these are beginning to be easy (i.e. you are hitting 15+ in the ME set add 5-10# for all sets)
5c) Crossover symmetry cycle x 3

Tuesday 9/9

1) 3 Snatch Balance x 5, very moderate weight 60%, hang out in the bottom for a 2 count on each rep

2) 3 rounds NFT for quality:
5 STRICT V-outs - http://gymnasticswod.com/content/v-out
10 Ring Rows
15 Sit-ups to straddle- http://gymnasticswod.com/content/sit-straddle

3) 10 minute AMRAP
15 Medballs cleans (20/14)
10 Burpee box jumps (24/20)

rest 1 minute

4) 4 minutes hollow rock hold
hold for as many seconds of the 240 as possible

5) Row 3000m
alternating between
200m ME
300m easy (50% effort)

Monday 9/8

1) Wendler Back Squat week 3

2) Wendler Press week 3

- For today it is 5 3 1+

3) 5 Rounds
:30 ME Thrusters (135/95)
:90 rest

4) For Time:
5 Rounds
4 Push Press (135/95)
8 Front Racked Lunges (135/95) (4/4)
12 TTB
24 Double Unders

Friday 9/5

If you are able go to endurance tomorrow to get your lung burn on.


1) Front Squats week 2

2) CG bench week 2

3) Clean and Jerk ladder
Start out at about 80% of your C+J max
Every 75 seconds hit 1 rep, add 10/5 after each completed lift continue in said fashion until you miss
rest 2 minutes start over at 80% and repeat this sequence 2 more times for a total of 3 times

4) Fight Gone Bad
3 rounds 1 minute at each station for total reps
Wallballs (20/14)
SDHP (75/55)
Box Jumps (20)
Push Press (75/55)
Cal row

rest 1 minute between rounds

5a) Bulgarian Split Squat 3 x 10 each leg
5b) 15 weighted GHDSU x 3
5c) Banded Hip Ext 3 x 15 each leg
5d) Strict Ring dips 3 x ME

Thursday 9/4

Slight change in schedule if you can make it work.  Tomorrow normal work. Saturday if you can drag your asses out of bed go to endurance and then take off Sunday. If you need your beauty sleep rest Sat and light Oly work Sunday


Go long (well at least for us)

Pick one

35-40 min jog
45-60 min bike ride
30 min swim

You should be breathing somewhat hard but not exhausted after this.

Stretch mobilize and foam roll after.

Wednesday 9/3

Tomorrow plan ahead, try and go for a moderate duration endurance
35-40 min jog
45-60 min bike ride
30 min swim

-whatever you can fit in, not super intense more restorative but longer. Friday will be normal work, saturday we have the party Sunday we will just hit some light OLY lifts. Next week is week 3 of wendler and I want some big 1+ numbers


1) Deadlift week 2

2) For this segment you are lifting every :20 for 5 minutes (same weight for all 3)
1st lift- Snatch
2nd lift- Hang Snatch
3rd Lift- Power Snatch

So minute 1 from 0-:20 you must snatch, then :20-:40 hang snatch :40-1:00 Power snatch
repeat the sequence 4 more times

weights should be between 115-165/75-115.  If you miss move on. Play around with the weight ahead of time, you should be able to transition from power back to full seamlessly so no wide feet

3) 12 Minute AMRAP
3 Snatches (155/105)
4 Muscle ups
100m run

4) Partner up and alternate for 5 rounds
Sled push 60 ft up and back (moderate load)
your rest is your partner's push

5a) 50 strict ring rows (add weight if needed)
5b) GHR 3 x 8, 1 x ME
5c) Banded lateral side steps 4 x 12'

Tuesday 9/2

For those of you who missed out on yesterday top portion is for you:

1) Wendler back squat week 2

2) Wendler Press week 2

3) OHS 20 Heavy reps

4) L sit hold 2:00 in as few sets as possible

5) Tabata hollow rocks
(no swings DL tomorrow)

6) For Time
30 Cal Row
30 Bar facing burpees
30 Hang cleans (135/95)


If you were around for Bull yesterday

1) L sit hold for 2:00 in as few sets as possible

2) Tabata Hollow Rocks

For 3) BE HONEST WITH YOURSELF. If you feel like shit do this

3 Rounds
5 minutes
1k row (at 80-85%)
remaining time burpees over rower

rest 2:30

If you feel alright

For Time:
30 Cal Row
30 Bar facing burpees
30 Hang cleans (135/95)