bar

Monday 7.13.2015

STRENGTH

10 x 3 Strict Press @60%

CONDITIONING

8 min AMRAP:
12 Deadlifts 155/115
6 Hang Power Cleans 155/115

Finisher:
3 x 10 Bradford Press
3 x ME Barbell Roll Out

COMPETITION

3 Rounds:10 CTB Pull-Ups15 Ring Dips

Friday 6.26.2015

wodSTRENGTH15 min to find 25’ Heavy Farmers Carry

CONDITIONING 21-15-9 Wall Balls 20/14 Weighted 20’ Box Step Overs 53/35

Finisher 3 x 10 Barbell Reverse Lunge 3 x 30 Hollow Rock

COMPETITION *12/11 ft for Wall Balls 40 Toe to Bar in as few sets as possible

Friday 6.19.2015

wodSTRENGTH15 min to find 2RM Strict Press

CONDITIONING 6 min AMRAP: *50 Barbell Push Press 45/35 50 Lateral Bar Hops

Finisher 3 x 20 Ring Row 5 x 25 Band Pull Aparts 

COMPETITION *65/45 for AMRAP 3 Rounds: 25’ Handstand Walk 10 Ring Dips

Tuesday 6.2.2015

wodSTRENGTH/SKILL15 min to find 1RM Snatch of any type

CONDITIONING 8 min AMRAP Ladder 2/2, 4/4, 6/6, 8/8 etc…: Power Snatch 135/95 Bar Facing Burpee

Finisher 30 GHD Sit Ups

COMPETITION 3 x 1 MU + 5 Ring Dip 3 x 20 ft Handstand Walk

Monday 4.20.2015

wodSTRENGTHA. 15 min to find 3RM Back Squat + Chain B. 1 x ME Wall Balls

CONDITIONING 5 Rounds: 200m Run 6 Deadlifts  225/155

Finisher 30 Toe 2 Bar

COMPETITION 3 x 30 Russian KB Swing (unbroken) 3 x ME GHR

Tuesday 4.14.2015

wodSTRENGTH15 min to build to Heavy Clean + Front Squat

CONDITIONING Death By: Full Clean 135/95 Lateral Burpee Over the Bar

Finisher 3 x 1 min Plank 3 x 30 sec DB Curls

COMPETITION 10 min to find Heavy Turkish Get Up 8 x 2 Heavy Hang Clean Pulls

Tuesday 3.17.2015

wodSTRENGTH15 min to find HEAVY Snatch Grip Deadlift + Hang Power Snatch + OHS

CONDITIONING 5 Rounds: 5 OHS 95/65 10 Lateral Bar Hops 200m Sprint

Finisher 3 Rounds: 20 Hollow Rocks 20 Supermen 

Tuesday 3.10.2015

wodSTRENGTH10 min EMOM: Power Clean + Push Press (Start at 50%; add load each round)

CONDITIONING 10 Power Clean 95/65 10 Lateral Bar Hops 20 Power Clean 20 Burpees 30 Power Clean 30 Over the Bar Burpees  

Saturday 3.7.2015

wod CONDITIONING

CrossFit Open 15.2 http://games.crossfit.com/workouts/the-open

or

For Time 4 Rounds: Row 300m Run 200m *2 min Rest

Tuesday 2.24.2015

wodSTRENGTH10 min EMOM: Clean + Clean + Jerk

CONDITIONING 3-6-9-12 Power Clean 155/115 Bar Facing Burpee

Finisher 3 x 15 GHD Sit Up

COMPETITION 10 min work on Pull-Up, CTB, Bar MU

Friday 2.6.2015

wodSTRENGTHA. 10 x 2 Deadlift @60% B. 3 x 10 Bulgarian Split Squat

CONDITIONING 10 min AMRAP: 30 Goblet Squat 53/35 400m Run

Finisher 3 x 15 Steps Walking Good Morning

COMPETITION 5 min AMRAP: 2 Bar MU 4 HSPU 6 Ring Dip

Friday 1.30.2015

wodFIRST ANNUAL CFA BOWL FLAG FOOTBALL GAMESATURDAY, JANUARY 31 @ 12:30PM ALPHARETTA HIGH SCHOOL

STRENGTH A. 12 min EMOM:  Push Press @ 60% B. 3 x 12 1-Arm DB or KB Row

CONDITIONING 6 min AMRAP: 15 Shoulder to Overhead 95/65 30 Double Unders

Finisher 100 Band Pull Aparts

COMPETITION 3 Rounds (not for time): 10’ Handstand Walk 10 Toe 2 Bar 10 CTB Pull-Ups

Thursday 1.29.2015

wodFIRST ANNUAL CFA BOWL FLAG FOOTBALL GAMESATURDAY, JANUARY 31 @ 12:30PM ALPHARETTA HIGH SCHOOL

STRENGTH 15 min to find 2RM Full Clean (does not need to be TNG)

CONDITIONING 10 min AMRAP: 20 Lateral Bar Hops 10 Power Clean 95/65 5 Front Rack Lunges (5 per side) 95/65

Finisher 3 x 15 Back Extension

 

Sunday 1.25.2015

wod CONDITIONING 5 Rounds 30 sec on/off: Burpee (Touch Pull Up Bar) Suicide Side Shuffle Suicide Back Pedal Plank Hold

Tuesday 1.20.2015

wodSTRENGTH10 min EMOM:  2 Snatch @ 60%

CONDITIONING 3 Rounds: 5 Burpee Over the Bar 15 Power Snatch 95/65 45 Double Unders

Finisher 3 x 30 Partner Leg Throws (10 per direction)

COMPETITION 5 x 3 Snatch Balance 3 x 5 Snatch Grip 3-Position Deadlift (medium load)

Tuesday 1.13.2015

wodSTRENGTH15 min to find Heavy Clean + Hang Clean

CONDITIONING 8 min AMRAP: 9 Burpees 6 Deadlifts 3 Hang Power Clean 155/105

Finisher 3 x 15 GHD Sit Ups

COMPETITION 10 min Bar MU Work 10 min Handstand Walk Work

Sunday 1.11.2015

wodSTRENGTH15 min to work up to Heavy Farmers Carry 50’

CONDITIONING 5 Rounds: Farmer Carry 50’ (heavy) ME Toe to Bar *score is T2B

Tuesday 12.2.2014

wodSTRENGTH15 min to find Halting Clean Deadlift (above the knee) + Hang Clean

CONDITIONING 21-15-9 Power Clean 95/65 T2B

Finisher 3 x ME Weighted Sit ups

COMPETITION 8 x 2 Hang Clean Pull (95%)

Friday 10.3.2014

wodSTRENGTH10 min EMOM: Press + Push Press + Press + Push Press @ 60% 

CONDITIONING 10 Rounds for Time: 5 1-Arm KB Press (Right) 5 Pull-ups 5 1-Arm KB Press (Left) 5 Pull-ups 

COMPETITION 4 x 15 Toe 2 Bar