December 2017

CrossFit
Rest
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Competitor 1&2
Rest
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Sleds (6pm)
40yd Sled Push 225/180
400m Run
80yd Sled Push Shuttle
400m Run
120yd Sled Push Shuttle
400m Run
160yd Sled Push Shuttle
400m Run
200m Sled Push Shuttle
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FitEssentials (6pm)
For load:
-Superset-
Close Grip Bench Press 10-8-6
Upright Row 8-8-8
(rest as needed between rounds)
 
AMRAP 12:00
2-4-6-8-10….
Axle Push Press (use ~50% of today’s best CGBP)
Row for Cals
 
Side Plank
1:30 Rt Side
(rest 1:00)
1:30 Lt Side
(accumulate as much plank hold as possible in 1:30)
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Weightlifting
NHNF Snatch
70% 4×3
 
NHNF Clean + Jerk
70% 4(3+1)
 
Pause Squats
60% 5×2
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“I do not pray for a lighter load, but for a stronger back.”
~Phillips Brooks

CrossFit
For load:
Every 1:00 for 10:00
2 Power Clean + 2 Push Press
(make consistent increases)
 
AMRAP 20:00
50 Double unders
40 Calories on the Rower
30 Steps Walking Lunge
20 Kettlebell Swings 53/35
 
__________________________
 
Competitor 1
5 rounds for load:
1 Clean Pull + 1 Clean + 1 Front Squat
(make consistent increases)
 
For reps:
Every 1:00 for 10:00
Odd min: Deadlift 275/185
Even min: GHD Sit-up
(choose reps prior to start. unbroken)
 
For time:
200m Run
7 Bar Facing Burpees
14 Power Cleans 95/65
7 Bar Facing Burpees
200m Run
7 Bar Facing Burpees
14 Power Cleans 115/85
7 Bar Facing Burpees
200m Run
7 Bar Facing Burpees
14 Power Cleans 135/95
7 Bar Facing Burpees
200m Run
7 Bar Facing Burpees
14 Power Cleans 155/105
7 Bar Facing Burpees
200m Run
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Competitor 2
6 rounds at mile pace:
400m Run
(rest 1:00)
 
For time:
7 Squat Cleans 135/95
21 Toes to Bar
7 Squat Cleans 155/105
21 Toes to Bar
7 Squat Cleans 185/125
21 Toes to Bar
7 Squat Cleans 205/135
 
With a partner not timed:
150 Double unders
50 Deadlifts 225/155
100 Wall Ball Shots 30/20
100 Burpees to a 6″ reach
100 Wall Ball Shots
50 Deadlifts 225/155
150 Double unders
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Weightlifting
Clean
75% 5×3
 
Clean Deadlift
85% 4×5
(Based on 1rm clean)
 
Front Squat
50% 4×10
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“Without labor nothing prospers.”
~Sophocles
CrossFit
For load:
Dumbbell Pullover 12-10-8-8-8
(make consistent increases)
 
For time:
400m Run
21 Bench Press 155/105
21 Pull-ups
400m Run
15 Bench Press
15 Pull-ups
400m Run
9 Bench Press
9 Pull-ups
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Competitor 1
For load:
Rebounding Push Press 9-7-5-3
(make consistent increases)
 
For total reps:
Every 1:00 for 10:00
Odd min: 3 DBall Over the Shoulder 150/100
Even min: Ring Dips
(choose reps prior to start. unbroken)
 
For total reps:
Every 1:00 for 10:00
Odd min: CTB Pull-ups
Even min: Strict HSPU
*start every minute with 20 double unders
(choose reps prior to start. unbroken)
 
3 not timed:
25 Push-ups
25 Ring Row
 
At 2k row pace:
250m row
(rest :30)
500m row
(rest 1:00)
750m row
(rest 1:30)
500m row
(rest 1:00)
250m row
(rest :30)
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Competitor 2
5 rounds for load:
5 Rebounding Push Press
1 Rope Climb + 1 Legless Rope Climb + 1 Rope Climb
(make consistent increases)
 
5 rounds for reps:
:20 Ring Muscle-ups
:40 Rest
:20 Dumbbell Power Clean & Jerk 50/35
:40 Rest
 
Not timed:
30 Kick Sits (alt legs)
45′ Hand Walk
30 Cobras
45′ Plate Push
30 Frog Squats
45′ Seal Walk
30 Half Hindu
45′ Hand Walk
30 Polar Bear Press
*click here for movement demos
 
At 2k row pace:
1 x 250m row (rest :30)
2 x 500m row (rest 1:00)
3 x 750m row (rest 1:30)
2 x 500m row (rest 1:00)
1 x 250m row (rest :30)
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Weightlifting
Power Snatch
70% 3×4
 
Power Clean + Push Press
70% 3(4+3)
 
BTN Press
4×10 -choose weight-
AO17
“All the things that are worth doing, take time.”
~Mos Def

CrossFit
For load:
Front Squat 5-3-2-2-2
(make consistent increases)
 
With a partner for time:
10 Rope Climbs
50′ Seal Walk (each)
200m Farmers Walk 70/53
10 DBall Get-ups 150/80
50 Paralette Pass Throughs
200m Farmers Walk
10 Wall Walks
50′ Plate Push (each)
200m Farmers Walk
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FitEssentials
4 rounds for reps & load:
:30 DBall over the shoulder
(rest 2:00 between rounds)
(increase load when able to complete 6+ reps in :30)
 
10:00 AMRAP
250m Row
12 Lateral Box Step Overs (Adv: Goblet)
8 Russian Kettlebell Swings – moderate
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Competitor 1&2
For time:
50 Double unders
 
Snatch
70% 1×1
75% 2×1
80% 1×1
85% 2×1
90% 1×1
95% 1×1
1RM
 
Back Squat
75% 1×2
80% 2×1
85% 1×1
90% 1×1
95% 1×1
1RM
 
For time:
50 Double unders
 
For time:
500m Row
(rest 1:30)
500m Row
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Weightlifting
Muscle Snatch + OHS
4(3+2)
 
Snatch Deadlift
85% 4×5
(based on 1rm snatch)
 
Back Squat
50% 4×10
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“You always have two choices: your commitment versus your fear.” 
~Sammy Davis, Jr.
7:00a CrossFit Competitor 2
7:30a Kettlebell
8:00a CrossFit Competitor 1
8:00a Weightlifting Competitor
10:30a CrossFit
10:30a Weightlifting
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Weightlifting
Snatch
Test 1RM
 
Clean & Jerk
Test 1RM
CrossFit
For load:
Push Press 5-3-2-2-2
(make consistent increases)
 
AMRAP 7:00
7 Thrusters 75/55
7 Toes to Bar
7 Sumo Deadlift High Pulls 75/55
__________________
 
Competitor 1
5 rounds build to 80% of 1RM
1 Snatch Pull + 1 Snatch + 1 Overhead Squat
(make consistent increases)
 
For time:
10 Strict HSPU
2 Kipping HSPU
8 Strict HSPU
4 Kipping HSPU
6 Strict HSPU
6 Kipping HSPU
4 Strict HSPU
8 Kipping HSPU
2 Strict HSPU
10 Kipping HSPU
(each set unbroken)
 
6 rounds for load:
6 Weighted Parallel Bar Dips
6 Dumbbell Hammer Curls (each arm)
(rest :30 between rounds)
(same weight all sets)
 
10 rounds at 2k pace:
250m Row
(rest :30 between rounds)
__________________
 
Competitor 2
3 rounds on a running clock :
2:00 to complete:
250m Row
1 Snatch at 80%
 
(rest 2:00)
 
3 rounds on a running clock :
2:00 to complete:
250m Row
2 Snatches at 75%
 
(rest 2:00)
 
3 rounds on a running clock :
2:00 to complete:
250m Row
3 Snatches at 70%
 
For time:
10 Strict HSPU
2 Kipping HSPU
8 Strict HSPU
4 Kipping HSPU
6 Strict HSPU
6 Kipping HSPU
4 Strict HSPU
8 Kipping HSPU
2 Strict HSPU
10 Kipping HSPU
(each set unbroken)
 
8 rounds for load:
8 Weighted Parallel Bar Dips
8 Dumbbell Hammer Curls (each arm)
(rest :30 between rounds)
(same weight all sets)
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Weightlifting
Rest
AO2017a
“Character, in the long run, is the decisive factor in the life of an individual and of nations alike.”
~Theodore Roosevelt
CrossFit
Rest
_________________________
 
Competitor 1&2
Rest
_________________________
 
Sleds
With a partner:
5 x 20yd Sled Push Shuttle 315/270
400m Recovery Jog
4 x 40yd Sled Push Shuttle 270/225
400m Recover Jog
3 x 60yd Sled Push Shuttle 225/180
400m Recovery Jog
2 x 80yd Sled Push Shuttle 180/135
(alternate shuttles with partner)
___________________________
 
FitEssentials
For load:
Axle Front Squat 10-10-10
*complete :30 ring rows or strict pull-ups after each set
 
3 rounds:
AMRAP 3:00
4 Get-ups (Adv: Med Ball)
8 Ball Slams
(rest 2:00 between AMRAP’s)
____________________________
 
Weightlifting
Snatch
70% 4×1
 
Clean + Jerk
70% 4(1+1)
 
Partner Stretches

AO17
“Knowledge speaks, but wisdom listens.”
~Jimi Hendrix

CrossFit
For time:
150 Double unders
 
3 rounds for time:
500m Row
400m Run
 
For time:
150 Double unders
_____________________
 
Competitor 1
For time:
400m Run
21 Burpees
400m Run
15 Burpees
400m Run
9 Burpees
 
For time:
30 DBall Over the Shoulder 150/100
 
For time:
9 Burpees
400m Run
15 Burpees
400m Run
21 Burpees
400m Run
_______________________
 
Competitor 2
For time:
400m Run
21 Burpees
400m Run
15 Burpees
400m Run
9 Burpees
 
For time:
30 Squat Cleans 225/155
 
For time:
9 Burpees
400m Run
15 Burpees
400m Run
21 Burpees
400m Run
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Weightlifting
Snatch
75% 4×1
 
Clean + Jerk
75% 3(1+1)
 
Front Squat
75% 3×2

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“This is the miracle that happens every time to those who really love: the more they give, the more they possess.” 
~Rainer Maria Rilke

CrossFit
Skill
Dumbbell Pullover
 
5 rounds for load:
5 Bench Press
3 Weighted Chin-up
(rest 2:00 between rounds. make consistent increases)
 
For time:
30 Kettlebell Swings 53/35
60 Sit-ups
30 Parallel Bar Dips
60 Pull-ups
30 Parallel Bar Dips
60 Sit-ups
30 Kettlebell Swings 53/35
_________________________
 
Competitor 1
5 rounds for load:
1 Push Press + 1 Pause Jerk + 1 Jerk
*follow each round with 1 rope climb
(make consistent increases)
 
Not timed:
15 Dumbbell Power Clean 50/35
15 Dumbbell Shoulder to Overhead 50/35
15 Dumbbell Deadlifts 50/35
15 Dumbbell Thrusters 50/35
 
For total reps:
Every 1:00 for 10:00
Odd min: Ring Muscle-up
Even min: Handstand Push-up
(choose reps prior to start. unbroken)
 
For time:
30 Kettlebell Swings 53/35
60 Sit-ups
30 Parallel Bar Dips
60 Pull-ups
30 Parallel Bar Dips
60 Sit-ups
30 Kettlebell Swings 53/35
___________________________
 
Competitor 2
With a partner for time:
15 Dumbbell Power Cleans 70/50
15 Dumbbell Shoulder to Overhead 70/50
15 Dumbbell Thrusters 70/50
(alternate with a partner after each exercise)
 
For time:
3 Legless Rope Climbs
15 DBall over the shouder 150/100
15 Ring Muscle-up
2 Legless Ropw Climbs
15 DBall over the shoulder
15 Ring Muscle-up
1 Legless Rope Climb
 
Not timed:
40 Frog Squats
45′ Bear Crawl Forward
45′ Bear Crawl Backwards
40 Kick Sits (alt legs)
45′ Bear Crawl Forward
45′ Bear Crawl Backwards
40 Half Hindu Push-ups
45′ Bear Crawl Forward
45′ Bear Crawl Backwards
 
2 rounds for time: (record each round)
80yd Sled Push Shuttle 225/180
80yd Shuttle Run
40yd Sled Push
80yd Shuttle Run
40yd Sled Push
80yd Shuttle Run
80yd Sled Push Shuttle
(alternate rounds with a partner)
___________________________
 
Weightlifting
Power Snatch
80% 3×2
 
Power Clean + Jerk
80% 3(2+1)
 
Clean Pull
90% 3×3

Charity2

 
“Silence is as deep as eternity, speech a shallow as time.” 
~Thomas Carlyle

CrossFit
For load:
Front Squat 8-5-3-3-3
(make consistent increases)
 
3 rounds for time:
250m Row
10 Thruster 95/65
200m Run
10 Power Snatch 95/65
250m Row
10 Shoulder to Overhead 95/65
200m Run
10 Power Clean 95/65
______________________
 
FitEssentials 
For load:
Sumo Deadlift 8-8-8
*follow each set with a 60′ Single-Arm Overhead Carry (each arm)
 
3 rounds for reps + cals:
1:30 Row for cals
:30 Dumbbell Push Press (moderate load)
:30 Sit-ups
(rest 2:30)
 
Accumulate 1:30
Front Leaning Rest (Adv: Rings)
_____________________
 
Competitor 1
Snatch
75% 2×1
80% 1×1
85% 2×1
90% 1×1
95% 2×1
 
Snatch Pull
100% 3×3
 
Back Squat
70% 1×3
80% 2×2
90% 3×1
 
For time:
250m Row
(rest :30)
500m Row
(rest 1:00)
750m Row
(rest 1:30)
500m Row
(rest 1:00)
250m Row
______________________
 
Competitor 2
With a partner for time:
11-9-7-5-3
Over the box jump 24/20
(alternate rounds with a partner)
 
Snatch
70% 2×2
75% 1×1
80% 1×1
85% 2×1
90% 3×1
 
Snatch Pull
90% 1×3
100% 1×3
+20lbs 2×2
 
Back Squat
75% 1×3
80% 2×2
85% 3×1
 
At 2k row pace:
3 x 250m row (rest :30)
2 x 500m row (rest 1:00)
1 x 750m row (rest 1:30)
2 x 500m row (rest 1:00)
3 x 250m row (rest :30)
______________________
 
Weightlifting
Snatch
80% 3×1
85% 1×1
 
Clean + Jerk
80% 3(1+1)
85% 1(1+1)
 
Back Squat
80% 3×2
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“Facing it, always facing it, that’s the way to get through. Face it.” 
~Joseph Conrad