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Today — Monday April 21 2014
start em young...tire flips!
monday: week 10

1. snatch: work up to 80%x2x2, 85%x1x2, 90%x1x2

2. snatch pulls: 100%x2, 105%x2

3. front squat: 80%x2, 85%x2, 90%x1, 95%x1

4. back and abs: your call

CrossFitters

Strength:
1) Barski snatch (3x high hang snatch w/o straps) - 10 sets x 3 sets x every 90 seconds. Work up to a max for the day.
2) Back squat - Warm up, then 65%x5, 75%x5, 85%x5+ reps.
3) 50x handstand push ups for time

Work Capacity:
1) Complete the following for time:
Row 60 calories
50x wallball (30#/20#)
40x toes to bar
30x handstand push up
20x burpee box jump (24in/20in)
10x muscle up

Core:
1) 3 rounds, not for time:
-60 second max farmers carry (70#/53#)
-10x weighted back extension (AHAP)



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WOD Archive - April 2014

Wednesday April 30 2014
i love kill cliff!!
wednesday:

rest day!!



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Tuesday April 29 2014
i wanna go surfing!!
tuesday:

1. clean and jerk: (70%, 75%, 80%)x2 waves......all for singles

2. clean pull: 90%x2x2

3. front squat: 80%x3x3



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Monday April 28 2014
dad and son!!
monday:

1. snatch: 70%x2x2, 75%x1x2, 80%x1x2

2. snatch pulls: 90%x2x2

3. front squat: 80%x1, 85%x1, 90%x1, 95%x1

back and abs your call!!



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Sunday April 27 2014
wild turkey at cape cod
sunday:

rest day!!



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Saturday April 26 2014
sage lecture front squat!!
saturday:

1. snatch: 80%x1, 85%x1, 80%x1, 85%x1x2, 90%x1

2. cln and jerk: 80%x1, 85%x1x2, 80%x1, 85%x1, 90%x1

3. front squat: 82%x2x2, 87%x1x3, 92%x1, 87%x2

4. sit ups x 100



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Friday April 25 2014
true form runner
friday:

rest day



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Thursday April 24 2014
rebok xfit one
thursday:

1. pwr snatch+ohs: 55%x3+3, 2+2, 80%x1+3, 82%x1+2x3sets

2. front squat+jerk: 55%x2+2, 75%x3+1, 80%x3+1x2, 85%x2+1 (take % off jerk)

3. box jumps x 10

4. chin or pull ups x 35 total



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Wednesday April 23 2014
stud boy!!
wednesday:

rest day



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Tuesday April 22 2014
start em young...pvc pipe snatch
tuesday:

1. clean and jerk: (80%, 85%, 90%)2 for singles...wave training

2. clean pull: 100%x2, 105%x2

3. push press: 5, 4, 3, 2, 1

4. box jumps: 15 total




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Monday April 21 2014
start em young...tire flips!
monday: week 10

1. snatch: work up to 80%x2x2, 85%x1x2, 90%x1x2

2. snatch pulls: 100%x2, 105%x2

3. front squat: 80%x2, 85%x2, 90%x1, 95%x1

4. back and abs: your call

CrossFitters

Strength:
1) Barski snatch (3x high hang snatch w/o straps) - 10 sets x 3 sets x every 90 seconds. Work up to a max for the day.
2) Back squat - Warm up, then 65%x5, 75%x5, 85%x5+ reps.
3) 50x handstand push ups for time

Work Capacity:
1) Complete the following for time:
Row 60 calories
50x wallball (30#/20#)
40x toes to bar
30x handstand push up
20x burpee box jump (24in/20in)
10x muscle up

Core:
1) 3 rounds, not for time:
-60 second max farmers carry (70#/53#)
-10x weighted back extension (AHAP)



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Sunday April 20 2014
wizard of oz house in coronado!!!
sunday:

Weightlifters and CrossFitters

rest day!!



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Saturday April 19 2014
straight from my friend matt swift!! awesome quote!
saturday:

1. snatch: (80%x1, 85%x1)2 85%x1

2. cln and jerk: same as snatch

3. front sqt: 80%x2x2, 85%x1x3, 90%x1, 85%x2, 80%x3

CrossFitters

Strength: Perform the Olympic lifting WOD above.

Work Capacity:
1) Complete 8 rounds of:
-10x KB swing (70#/53#)
-20m prowler push (Heavy)
-Rest 60 seconds




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Friday April 18 2014
dorm at mikes gym
friday:

rest day

CrossFitters

Active recovery day. Spend 60 minutes outside of the gym doing something fun/active.



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Thursday April 17 2014
coach me coach.....coach me!!
thursday:

1. pwr snatch + ohs: 50%x 3+3, 2+2, 75%x1+3, 80%x1+2x3 sets

2. front squat+jerk: 50%x2+2, 70%x3+1, 80%x3+1x2, 85%x2+1. take % off jerk

3. box jumps: 5, 5

4. chins or pull ups x 12 x 3 sets.

CrossFitters

Strength:
1) 20 minutes - EMOM, perform:
-Odd minute = 3x weighted pull ups (Heavy)
-Even minute = 3x max height seated box jumps
2) Establish a 1 RM deadlift in 7 minutes, then 8 rounds, every 30 seconds:
-1x sumo deadlift @ 80% 1 RM

Work Capacity:
1) Complete the following for time:
-50x DB snatch (70#/50#)
-100m farmers carry (70#/50#)
-50x DB snatch (70#/50#)
-100m farmers carry (70#/50#)

Conditioning:
1) 10 minute recovery row, run, bike



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Wednesday April 16 2014
love the wolf
wednesday:

rest day

CrossFitters

Strength:
1) Work up to a 1 RM shoulder to overhead. This can be taken out of a rack and you can perform the movement anyhow.
2) 2x clean + 1x jerk - 10 rounds - EMOM, increase the weight each round.
3) 50x HSPU for time

Work Capacity:
1) Complete 5 rounds for time of:
5-4-3-2-1x Rope climb (15ft)
Run 200m
*Round 1 will be 5x rope climb + 200m run, round 2 = 4x rope climb + 200m run, etc.

Core:
50x GHD raises



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Tuesday April 15 2014
can you believe this one!!?? omg! wow!
tuesday:

1. clean and jerk: 50%x2x2, 60%x1, 70%x1, (80%x1, 85%x1)3

2. clean pull: 100%x2x2, 105%x2

3. push press: 5, 4, 3, 2, 1

4. box jumps x 5 x 3 sets

CrossFitters

Strength:
1) 1x snatch + 2x overhead squat - Every 90 seconds x 10 sets. Increase the weight each round so the tenth set is a max for the day.

Work Capacity:
1) Complete 7 rounds for time of:
10m overhead walking lunge (135#;95#)
8x chest to bar pull ups
6x power clean (135#/95#)

Conditioning:
1) 3 rounds - Every 4 minutes, complete:
-1x 800m sprint



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Monday April 14 2014
metabolism 101
monday: week 9

1. snatch: 50%x3, 60%x2, 70%x1, (80%x1, 85%x1)x3

2. snatch pulls: 100%x2x2, 105%x2

3. front squat: 80%x2, 85%x2, 90%x2

4. back and abs: your choice

CrossFitters

Strength:
1) Front squat - Work up to a 1 RM
2) 14 minutes - EMOM, perform:
-Odd minute = 3x front squat (75% 1 RM)
-Even minute = 3x muscle up

Work Capacity:
1) Complete 30-20-10 reps of:
Row (Calories)
Thruster (95#/65#)

Core: 3 rounds, not for time:
-15x strict toes to bar
-6x good morning (AHAP)



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Sunday April 13 2014
geezer dog needs rest!!
sunday:

ride the harley!!

CrossFitters

Rest day



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Saturday April 12 2014
great biker bar!!
saturday:

1. snatch: 80%x2, 85%x1, 90%x1, 95%x1, 85%x1, 90%x1

2. cln and jerk: 80%x2, 85%x2, 90%x1, 95%x1, 85%x1, 90%x1, 95%x1

3. front squat: 80%x4x2, 85%x4x3

4. snatch shrugs: 125%x5x5

5. back ext with weight: 3 x 10

6. sit ups with weight: 25, 25

CrossFitters

Strength:
1) Perform sections 1,2 and 3 from the Oly WOD above.

Work Capacity:
1) Complete 3 rounds for time of:
30m prowler push (AHAP)
15x box jump (24in/20in)

Rest 3 minutes, then:

2) Complete 3 rounds for time of:
20x wallball (20#/14#)
100m sprint
10x Hang squat snatch (95#/65#)
100m sprint



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Friday April 11 2014
buddies from montana!!
friday:

Weightlifters and CrossFitters

60 minutes of active recovery or if you need it...rest day



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Thursday April 10 2014
strong posterior chain
thursday:

1. snatch: 85%x3x2, 90%x2x2

2. clean + hang clean: 80%x2x2, 85%x2x3

3. in the hole front squat: 85%x3x6

4. snatch pulls: 100%x5x2, 110%x4x3

5. box jumps x 5, 5

6. chins or pull ups x 12 x 3 sets

CrossFitters

Strength:
1) 5 rounds to find max load for the following barbell complex:
-3x deadlift + 3x hang power clean + 3x front squat + 3x push jerk
*Unbroken = no grip after deadlift
2) Max rep chest to bar pull ups

Work Capacity:
1) Complete the following for time:
50x unbroken double unders
50x KB swing (70#/53#)
50x pull ups
50x HSPU
50x unbroken double unders

Conditioning:
1) Row 2,000m for time



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Wednesday April 9 2014
oh ya....harley riding!!
wednesday:

rest day

CrossFitters

Strength:
1) 20 minutes - EMOM, perform:
-Odd minute: 3-5x muscle up
-Even minute: Max distance unbroken handstand walk

Work Capacity:
1) Complete the following for time:
Run 400m
4 rounds: 15x toes to bar, 15x overhead squat (95#/65#)
Run 400m

Core:
1) 3 rounds, not timed:
8x good morning (Heavy)
50m farmers carry (100#/70#)



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Tuesday April 8 2014
montana buffalo
tuesday:

1. cleans: 85%x3x2, 95%x2, 1, 1

2. rk jerks: 85%x2x2, 90%x2, 1, 1, 1,

3. clean pulls with eccentric let down: 10 sec down. 100%x5, 5, 110%x4, 4, 4

4. rdl: 105% x 5x5

5. box jumps: 5 x 5

CrossFitters

Strength:
1) Touch and go power clean - 10 sets x 3 reps every 90 seconds. Work up to a max for the day.
2) 3x front squat + 1x split jerk - 5 sets x 3+1 reps. Work up to a max for the day

Work Capacity:
1) Complete 21-15-9 reps of:
-Back squat (225#/155#)
-Ring dip

Conditioning:
1) 6 rounds - every 3 minutes, complete:
-1x 300m sprint



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Monday April 7 2014
its all about attitude!!
monday:

1. 2 snatch pulls + 1 snatch: 80%x3x2, 85%x3x3

2. snatch pp: 95%x3x2, 100%x3, 3, 2

3. in the hole back squat: 95%x2x5

4. clean shrugs: 135%x5x5

5. back ext with weight: 3 x 10

6. toes to bar x 20 total

7. chin ups or pull ups x 10

CrossFitters

Strength:
1) Snatch - 10 sets x 1 rep, every 60 seconds. Work up to a max for the day. For the first 5 sets, pause in the bottom of the OHS for 3 seconds.
2) 14 minutes - EMOM, perform:
-Odd minute: 5x power snatch (70% 1 RM)
-Even minute: 12x box jump (24in/20in)

Work Capacity:
1) Complete 9-7-5 reps for time of:
-squat clean (225#/155#)
-muscle up

Core: 3 rounds, not timed:
20x GHD sit up
10x Reverse hyper (Heavy)




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Sunday April 6 2014
summer lights!
sunday:

go to church!!

CrossFitters

Rest Day



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Saturday April 5 2014
great gym in so bend, ind.
saturday:

1. snatch: work up to 80%, 85%, 90%, 95% all for singles.

2. clean and jerk: 80%x2, 85%x2, 90%x1, 95%x1

3. front squat: 85%x4x2, 90%x2x2

4. snatch shrugs: 125%x5x4

5. back ext with weight: 3 x 10

6. sit ups x 50

CrossFitters

Strength:
1) Perform the Olympic lifting WOD above

Work Capacity:
1) Complete as many rounds as possible in 15 minutes of:
-10x stone/deadball ground to shoulder (120#/70#)
-20m prowler push (Heavy)



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Friday April 4 2014
beautiful in montana
friday:

Olympic lifters and CrossFitters

rest day



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Thursday April 3 2014
speed under the bar!!
thursday:

1. snatch: 80%x3x2, 85%x3x2

2. 3 pos cleans: 75%x3x2, 80%x3x2

3. back sqt: 85%x3x4

4. snatch pull: 100%x5x2, 110% x 4x3

5. box jumps : 5, 5

6. chins: 12, 12, 12

CrossFitters

Strength:
1) Complete 10 rounds of:
-3x back squat (increase the weight each round)
-1x max height box jump
-60 seconds rest
*Key is to hit the box jump immediately after performing your third back squat

Work Capacity:
1) Complete 4 rounds for time of:
-Run 200m
-15x ring dips
-Run 200m
-10x overhead squat (185#/125#)

Conditioning:
1) 20 minute run at easy pace



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Wednesday April 2 2014
old guys/geezers rule!!
wednesday:

take the day off!!

CrossFitters

Strength:
20 minutes - EMOM, perform:
-Odd minute: 3x deadlift (increase the weight each round so the last set is a max for the day)
-Even minute: 5x HSPU

Work Capacity:
1) Complete 7 rounds for time of:
-20x calories on airdyne
-3x DB Curtis P (50#/30#)
-30x double unders
*Curtis P = 2 arm DB hang squat clean + lunge left leg + lunge right leg + push press

2) Complete the following for time (5 minute time cap)
-Row 500m
-Max rep toes to bar
-row 500m

Core:
1) 3 rounds -
3x clean halting deadlifts @ 110%-120% 1 RM clean (5 second pause @ 1" above knee). On the last rep, perform a clean pull and do a 10 second count back to the deck.



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Tuesday April 1 2014
drive thru for the jerk!!
tuesday:

1. cleans: 85%x3x2, 90%x2

2. pj+jerk: 80%x2x2, 85%x2x2

3. clean pulls: 100%x5x2, 110%x4x3

4. rdl: 100%x5x5

5. box jumps x 10

CrossFitters

Strength:
1) Power clean + Push jerk: 10 sets - every 90 seconds, work up to a max for the day
2) Bench press - Work up to a 5 RM

Work Capacity:
1) Complete 5 rounds for time of:
Row 500m
21x deadlift (275#/205#)
15x box jump (30in/24in)

Conditioning:
-4 rounds - Every 3 minutes:
-400m sprint



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