Snatchy snatchy

sWOD
Snatch

Novice 

20 Minutes of

Progressing to the squat snatch. Add weight gradually until form falters.

Rx
"Touch and go"  Power snatch
3-3-3-3-3
Add weight each set if you can


FB/Comp
Squat snatch
3-3-3-3-3-3
These are NOT touch and go.
Re-adjust at the bottom between reps.



WOD
3 rounds for time of;
3 Power snatch @95/65#
6 burpees
9 lateral jumps
12 back squat @95/65#




FB/Comp
(In addition to...)
3 Min max rep alternating KB snatch @ 70/55#
rest 1 min
2 Min max rep burpee pull-ups
rest 1 min
1 Min max rep double-unders

So whos competing this weekend

sWOD
Novice & Rx
Push Press
3-3-3-3-3-3-3

FB/Comp
Strict Press
10-8-6-4-4-4


WOD
4 rounds for time of;
10- push press @115/75#
9- box jumps
8- push-ups
7- air squats



Fire Breather/ Competitors
(in addition to)
For time;
you can partition (break them up) how ever you want
50 Hand stand push up
&
50 Strict pull-ups

Im back... with a vengance...

sWOD
Over head squat
Novice + Rx + FB/Competitors
3-3-3-3-3
Attempt to go up in weight each set


WOD
2 rounds of
2 Min Max Effort thrusters @95/65#
REST 2 MIN
2 Min ME burpees
REST 2 MIN
2 Min ME KB swings @70/55#
REST 2 MIN

NOTE: Scale weight accordingly
This is designed for you to try and catch your breath inbetween movements as much as possible.  For the 2 min of work it should be a all out sprint

Overhead / rack city

sWOD
Over head squat
Novice
3-3-3-3-3

Advanced
5-5-5-5-5

FB/Comp
10-10-5-5-3-2


WOD
4 rounds for time
10- alternating lunges (5 each leg) with weight/plate locked out over head.  (45/25#)
10- toes-to-bar
10- burpees
20- air squats

NOTE: scale weight and toes to bar as needed





FB/COMP WOD
(in addition to...)
G.I. Jane
100 burpees pull-ups

How bad ass are you... the cardio sprung has weight vests to check out!!!

Meet at thr "Tire / PT Pad"

sWOD
2 x suicides.  (using each line that divides the concrete)
Rest 1 minute in between.

If you are not familiar with suicides here goes...
---Start at the edge of the pad, sprint to the first line and back.  Than sprint to the 2nd line and back.  Than the 3rd and so on and so forth until you reach the opposite end AND BACK.

Rest 3 minutes.
than

Bear crawl to the end of the concrete pad and back.



WOD
Teams of 2
(or by your lonesome if you desire)

25 minute AMRAP of;
5- tire flips   (both members to flip if needed)
10- box jumps
15- dips  (using parallel bars of the side of the tire)
20- push-ups


NOTE: Only one person can work at a time except for tire flips.  If both members are needed to flip that is fine.

The team members can tag in & out as needed.

So yeah, I haven't tested this yet!!!...have fun

For the first part of class MOBILIZE!
There is no strength today, just a WOD.


1 round of Cindy = 5 pull-ups + 10 push-ups + 15 air squats


WOD
10 HSPU
2 rounds of cindy
10 Dead lifts @185/115
2 rounds of cindy
10 KB swings 70/53#
2 rounds of cindy
10 thrusters 135/95#
2 rounds of cindy
10 burpees
2 rounds of cindy
10 power cleans @185/115#
2 rounds of cindy

OLY DAY

sWOD

Novice + Advanced + Competitor
Snatch Balance
3-3-3-3

than
Squat snatch
1-1-1-1-1-1-1

NOTE: For our begginners, if you need to power snatch than overhead squat it, that is fine.  Try and catch it as low as possible




WOD
4 rounds for time of;
3 power snatch @95/65#
9 burpees
25 double unders





Comp/Fire Breather WOD
(in addition to)
6 min AMRAP of
Overhead squat @95/65#

p press

Push Press
Novice
5-5-5-5-5

Advanced & Competitior
9-9-6-6-3-3-3

WOD
15 min AMRAP
7- push press @ 95/65#
9- KBS
11- Hand release push-ups
13- lateral jumps


 

Jerk it

sWOD
Novice:
Push Jerk
5-5-4-4-3

Advanced:
Push Jerk
3-3-3-3-3

FB/Competitor
Behind the neck jerk.
3-3-3-1-1-1-1


WOD
1-2-3-4-5-6-7-8-9-10
Shoulder to Overhead (anyway) 95/65#  ........NOT FROM THE RACK
Back squat
Dips


NOTE: Get the bar to the shoulders (obviously by cleaning it), than you can either press, push press, or jerk it, anyway you want.  On your last rep of S-T-O receive the bar on your back, readying yourself for the back squat.


Soooooo you wanna compete....
FBWOD
90 Sec Max rep Thrusters @ 135/95
rest 90 secs
60 secs Max rep Thrusters @ 115/75
rest 60 secs
60 secs Max rep Thrusters @ 95/65
rest 30 secs
90 secs Max rep Thruster with empty bar

Front Squat

sWOD
Novice
5-5-4-4-3

Adv
5-5-5-5-5

Fb/Comp
7-6-5-4-3-2-1


WOD
8 Min AMRAP Ascending ladder
1 push up
1 box jump
2 push ups
2 box jumps
3 push ups
3 box jumps
4-
4-
etc...until 8 min mark.

FireBreathers/ Competitors will do Handstand push-ups instead of push-ups

Have fun

Elizabeth

Novice
Hang Power Clean
5 x 3 ( at same weight for all sets)

Advanced
Hang Squat Clean
3-3-3-2-2-1
(try to add weight each set)

Fire Breather/Competitor
Hang Squat Clean Thruster
2-2-2-2-2-2-2
try to add weight each set


WOD
Elizabeth
21-15-9
Power Cleans @ 135/95#  (FB=squat cleans)
Dips

Scale weight as needed.

Lets call this Body Weight...

Warm-up is self paced to day, however i would definitely get those legs warm.



sWOD

Back Squat

Novice
3 sets of max effort back squat @ 55-75% of your body weight...

Advanced
3 sets of max effort back squat @ your body weight (lets be honest here)....

NOTE:If you say 201 round up to 205.


FireBreather/ Competitor
3 sets of max effort back squat @ body weight +40 lbs for men /  +20 lbs for women


NOTE TO ALL:  This will be a very mentally and of course physically taxing strength session.  Push yourself, but for gods sake listen to your body.  If your form starts to go to SHIT, either rack it, or ditch it.


And heres the WOD...ha

WOD
3 rounds of;
500m row
400m run
20 burpees
rest 3 min

Each round is separately for time.

NOTE: The rest is REQUIRED 



FIRE BREATHERS
IN ADDITION TO...WOD
8 Min AMRAP of;
20 UNBROKEN Double unders
5 UNBROKEN Chest-to-bar pull-ups

NOTE: Each set of D/U's and C2B must be unbroken to move forward.  So if you have to drop off the bar at 4 pull-ups, you have to restart your pull-up set. .....
Enjoy

Skill Day

Warm-up
Self paced...
Maybe you try this weeks challenge...hmmm maybe. well in case you didnt see it on the board it is...
Tabata Squats for a grand total, not for lowest round. So just add all your rounds together for your score.
8 rounds = 4 minutes


sWOD (skill WOD for today)
You can super-set (alternate back and forth) part I and part II
Part I:
Pull-up progression
8 sets of max effort, i.e. until muscle failure.

Take adequate rest in between.

NOTE: If you usually use a band use a band lighter than what you usually do.  (Incase you didnt know they are in the Cardio sprung on the wall.

Part II:

5 Sets of max effort supine ring rows.

NOTE:  The ring rows are done by placing your feet on a box (for RX) or on the floor (scaled), and pulling yourself to the rings (or bar placed in the J-Cups).  Try and get your chest to the rings or the bar each rep.

Stay planked out, do not go dead in the bottom.

WOD
5 rounds of;
20- push-ups
10- box jumps
20- wall balls

Snatch balance

Warm-up
1k row or 45 burpees
than pvc drills
15 back squats
15 overhead squats
15 snatch balance
15 pass throughs
15 body rotations left
15 body rotations right


sWOD
Snatch Balance
Novice
12 x 1

Advanced
5 x 3

FB/Competitor
3-3-3-3-3-3

NOTE: Take your time in between your reps, Don't re-rack in the middle of your set, but make sure you get your composure before your next rep. Novice & Advanced, your main focus is speed to the bottom of the squat, and being able to stabilize the weight overhead.
Competitors try and make these heavy and fast to the bottom.



WOD
15-13-11 reps of;
Overhead squats @95/65#   (FB= 135/95#)
Burpees
Pull-ups

Example...
15 OHS + 15 burpees + 15 pull-ups
13 OHS + 13 burpess + etc...

JEEEEEEEEEEERK

Warm-up
400m run
10 squats
10 jump squats
10 jump lunges
than pvc drills
15 pass thru's
15 body rotations left
15 body rotations right
15 split jerks


sWOD
Novice
Push Jerk
3-3-3-3-3-3

Advanced
Split jerk
3-3-3-3-3-3

FB/Competitor
Split Jerk
3-3-3-2-2-2-1

WOD
"Fight Gone Bad!"
Three rounds of:
1 Min max Wall-balls, 20 pound ball, 10 ft target (Reps)
1 Min max Sumo deadlift high-pull, 75 pounds (Reps)
1 Min max Box Jump, 20" box (Reps)
1 Min max Push-press, 75 pounds (Reps)
1 Min max Row (Calories)
1 Min REST

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.



FB/Competitor Conditioning
If you are feeling like a badass I invite you to do 5 rounds of fight gone bad.  GOOD LUCK!!!

Sunday Funday (I)

Warm-up
400m run
20 burpees
2 min of jump rope
than
mobilize the hips as much as possible



sWOD
Novice + Advanced + FB/ Competitor

Front Squat
3-3-3-3-3-3

NOTE: Novice and Advanced rest at the top when needed.  FB/Competitor, your sets need to be without pause.



WOD
10-9-8-7-6-5-4-3-2-1 reps of:
Front squat @ 95/65#   (FB= 115/75)
Toes to bar

Example: you'll do 10 front squats + 10 Toes to bar +9 front squats + 9 toes to bar etc...alternating back and forth all the way down to one.


NOTE: Scale weight accordingly.  Remember ELBOWS UP IN THE BOTTOM.  If you can not do T2B, than do knees to elbows, or laying leg raises. 



FB/Competitor Conditioning
(This is in addition to the rest...)
5 rounds of Cindy as fast as possible

1 round Equals
5 pull-ups
10 push-ups
15 air squats

This will be short so consider it a sprint.

Off to the track we go...

Warm-Up
3 sets of 10 burpees


sWOD
4 x 400m 
rest 3 min in between 400s

NOTE: 400m = 1 lap around the track. These should be very hard runs, so push yourself.




WOD
30 MIN AMRAP  (on the PT pad where the tires are)

5- Down & backs (the length of the PT pad)
10- Box jumps onto tire
5- Tire flips
10- Dips
5- Pull-ups

NOTE:  The down and backs are the length of the PT pad, i.e. end to end.  For the dips use the edge of the tire or the parallell bars at the end of the pad. 

Clean & Jerk

Warm-up

250m row

25 jump squats

than with an empty bar

10 deadlifts 

10 power cleans

10 squat cleans

10 jerks

also work on hip flexors 

sWOD

Clean & Jerk

Novice

10 x 1

NOTE: Light weight focusing on form and technique.  Attempting to get a full squat clean.

Advanced:

6 x 2

NOTE: Adjust at the bottom if needed.  Don't worry about "touch-n-go"

Fire-breather/ Competitor

Find 1 rep max clean & jerk 

WOD

Novice 

2 rounds for time of;

500m row

20 empty bar thrusters

10 burpees

Advanced & Fire Breather

Jackie

1000m row

50 thrusters (bar only)

30 pull-ups (fire-breathers do chest to bar) 

Complex Press

Warm-up 

Self paced

sWOD

Novice:

Push jerk

5 sets x 3 reps

Advanced & Fire Breather:

Complete 5 sets of the following complex, increasing weight each set.

3 push press + 2 push jerks + 1 split jerk

WOD

For time

400m run

10 Push press @115/75#    ( Fire breathers 135/95)

15 Box Jumps

20 Knees to Elbows

25 Push-ups

50 Lateral jumps over bar

25 Push-ups

20 K-2-E

15 Box Jumps

10 Push press

400m run

NOTE: Scale weight accordingly on push press.  If you are not comfortable with Box Jumps do step ups.  If you can not do knees to elbows, do laying leg lifts. 

Back Squat 5-3-1

Warm-up

400m jog

20 jump squats

than

Roll out your legs

and stretch your hip flexors

sWOD

BACK SQUAT

Novice:

3 sets x 5 reps

Advanced:

3 sets x 3 reps

Fire Breather:

5-3-1-1-1

NOTE: Take adequate rest in-between sets.  The 3x5 and 3x3 should be staying at the same weight for all their sets.  Obviously warm-up reps do not count.  Fire breathers, add weight each set. Also your singles do NOT need to be your 1 rep max, but they do need to be heavy.  

WOD

For time;

75 KB swings (Novice will do 50)  (Fire Breathers do 100)

Every time you have to rest (or you pause) you must complete 10 jump lunges.  (that is 5 each leg/10 total)

NOTE: This WOD will tighten up your hamstrings and in turn your lower back can start to get tight and ache.  To remedy this take the time to stretch before and after.....AND... FORM is paramount.  

fire breather wods are " in addition to.

Fire Breathers/Competitors Only

2 x 400m run

rest 3 minutes in-between 400s

NOTE: These should be all out hard runs

Aaaaaaand you might hate me today...

Warm-up

5 min of self paced warming up/ getting loose

than

1 set of max rep push ups

1 set of max rep set-ups

1 set of max rep squats

NOTE: As soon as you pause/rest that is the end

WOD 1

Tabata Row for total distance

8 rounds of

20 secs of work

10 secs of rest

NOTE: The damper can be set to whatever you want.

WOD 2

10 Min AMRAP of;

10- Alternating KB (or DB) Snatch (10 total) @55/35# 

5- Pull-ups (chest-to-bar for fire breathers)

10- Box Jumps

FIRE BREATHER/ COMPETITOR WODS are to be done in conjunction with the rest of the programming. "In addition to"
It is not for everyone, it is for those trying to push their limits and compete in CrossFit competitions, Go Ruck Challenges, etc. things involving that extra training edge.

WOD 3 (Fire Breathers/ Competitors ONLY)

Get as far as you can in 7 Minutes (AMRAP);

25 burpees pull-ups 

than with the remaining time

Max wall balls @20/14#

NOTE: Men and women both go to 10 foot

Time to get at it...

Warm-up
500m row OR 400m run
Choose the one your not comfortable with...
than
20 jump squats
20 over head squats   (PVC)
20 body rotations (right) (PVC)
20 body rotations (left) (PVC)
20 pass thru's (PVC)


sWOD

Novice:
Power Snatch
10 x 1
NOTE: Light weight technique


Advanced:
Power Snatch
5 x 3
NOTE: Heavy and unbroken.  If in the middle of your set you need a rest, the rest will be in the hang position. Obviously rest as normal between sets.

Fire Breather:
Find 1 rep max squat snatch


WOD
EMOTM ( Every minute on the minute )
for 10 Minutes
5 Power Snatch @ 95/65#
3 lateral jump burpees (over bar)

NOTE: If within the first few minutes you are going over 35 seconds, either lighten the weight or the amount of snatches.



FOR FIRE BREATHERS (competitors) ONLY
Muscle endurance WOD
For time;
50 overhead squats (empty bar)
25 GHD sit-ups
50 front squats (empty bar)
25 toes to bar
50 Back squats
25 sit-ups