Upper Body H.I.T. (8a/9a/5p)
10-9-8-7-6-5-4-3-2-Max Reps
Hammer Strength Front Military Press
Hammer Strength Low Row
(alternate rounds with a partner)
 
10-9-8-7-6-5-4-3-2-Max Reps
Hammer Strength Decline Press
Hammer Strength High Row
(alternate rounds with a partner)
 
10-9-8-7-6-5-4-3-2-Max Reps
Polaris Pec Deck
Nautilus Rowing Torso
(alternate rounds with a partner)
 
10-9-8-7-6-5-4-3-2-Max Reps
EZ-Bar Overhead Triceps Extension
EZ-Bar Biceps Curl
(alternate rounds with a partner)
_____________________________________
 
Sleds (6p)
3 rounds:
20yd Sled Push Shuttle 135/90
40yd Sled Push Shuttle
60yd Sled Push Shuttle
40yd Sled Push Shuttle
20yd Sled Push Shuttle
200m Recovery Jog
(alternate shuttles with a partner)
_____________________________________
 
FitEssentials (6p)
For load:
6-6-4-4
Supinated Bent Over Barbell Row
Single-Arm Overhead Press (each arm)
 
AMRAP 16:00
400/500m Row
200m Farmer’s Walk
1:00 Forearm Plank
_____________________________________
 
Weightlifting (5p)
Snatch Drills
(10 mins)
 
Muscle Snatch + Snatch
4(1+2) -choose weight-
 
Push Press + Push Jerk
75% 4(2+2)
(based on 1rm push press)
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“Nothing ever becomes real till it is experienced.” 
~John Keats

CrossFit
3 rounds at a moderate load:
5 Front Squat + 5 Back Squat
(make consistent increases)
 
AMRAP 14:00
6 Box Jump Overs 24/20”
7 Burpees Over a Kettlebell
8 Kettlebell Swing 53/35
(alternate rounds with a partner)
*resting partner holds a plank
_________________________
 
Competitor 1
At a moderate load:
Muscle Clean 4×4
(focus is fluid movement)
 
Clean
70% 2×2
75% 1×1
80% 2×1
85% 1×1
90% 1×1
 
For time:
50-40-30-20-10
Double under
(each set unbroken)
 
3 rounds for time:
300m Assault Air Runner
6 Deadlift 315/205
18 GHD Sit-up
__________________________
 
Competitor 2
For time:
50-40-30-20-10
Double under
(each set unbroken)
 
Clean
70% 2×2
75% 1×1
80% 2×1
85% 1×1
90% 1×1
 
AMRAP 6:00
2 Deadlift 365/245
6 Bar Facing Burpee
2 DBall Over the shoulder 150/100
 
2 rounds for time on the bike:
1000/800m row (complete in 4:00)
25/20 Calories Assault Bike
(rest 5:00 between rounds)
___________________________
 
BodyStrong
4 rounds for reps:
:30 Ring Row or Strict Pull-up
:30 Push-up
:30 Air Squat
:30 Burpees
(rest 2:00 between rounds)
 
Tabata
Side Plank
__________________________
 
Weightlifting
Snatch Drills
(10 mins)
 
Muscle Snatch + Snatch
4(1+2) -choose weight-
 
Push Press + Push Jerk
75% 4(2+2)
(based on 1rm push press)
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“Facts are stubborn things; and whatever may be our wishes, our inclinations, or the dictates of our passions, they cannot alter the state of facts and evidence.” 
~John Adams

CrossFit
“Jerry”
For Time:
1 Mile Run
2k Row
1 Mile Run
___________________
 
Competitor 1
For load:
Bench Press 8-8-8-8-8
*follow each set with 3 bar muscle-up
 
5 rounds for load:
No rest between exercises.
3 Weighted Pull-up
12 Pullover
3 Weighted Dip
(constant load. alternate rounds with a partner)
 
For total reps:
Every 1:00 for 10:00
Odd min: Strict Handstand Push-up
Even min: Kipping Handstand Push-up
*start each minute with 20 double unders
(choose reps prior to start. unbroke)
 
For load:
10-9-8-7-6-5-4-3-2-Max Reps
Bent or Seated Row
(alternate sets with a partner)
____________________
 
Competitor 2
Not timed:
1 Mile Run
 
For load:
Bench Press 8-8-8-8-8
*follow each set with 5 ring muscle-up
 
5 rounds for load:
No rest between exercises.
3 Weighted Pull-up
12 Pullover
3 Weighted Dip
(constant load. alternate rounds with a partner)
 
For time:
10 Strict Handstand Push-up
2 Kipping Handstand Push-up
8 Strict Handstand Push-up
4 Kipping Handstand Push-up
6 Strict Handstand Push-up
6 Kipping Handstand Push-up
4 Strict Handstand Push-up
8 Kipping Handstand Push-up
2 Strict Handstand Push-up
10 Kipping Handstand Push-up
*10 Toes to bar at each break
 
For load:
10-9-8-7-6-5-4-3-2-Max Reps
Bent or Seated Row
(alternate sets with a partner)
_____________________
 
Aerobic Capacity
2 rounds for cals:
AMRAP 5:00
Bike or AirRunner

(rest 1:00)
 
5:00 to cycle:
:30 Forearm Plank
:30 Right Side Plank
:30 Left Side Plank
 
(rest 1:00)
 
AMRAP 5:00
Calorie Row

(rest 1:00)
_____________________
 
Weightlifting
Pause Power Snatch + Power Snatch
80% 5(1+1)
(pause just below the knee)
 
Pause Power Clean (BK) + Power Clean & Jerk
4(1+1) -choose weight-
 
RDL
75% 4×5
(based on 1rm clean)
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“I have discovered that we may be in some degree whatever character we choose. Besides, practice forms a man to anything.” 
~James Boswell

CrossFit
For reps:
Every 1:00 for 12:00
Even min: Handstand Push-up 
Odd min: Toes to Bar 
(choose reps prior to starting. unbroken)
 
3 rounds: (slowest round is score)
3:00 to complete.
30 Double under
20 Thrusters 95/65
30 Double under
(rest with remaining time each round)
________________________________
 
Competitor 1
For load:
Every 1:00 for 10:00
1 Pause Snatch (:02 BK)
(add 10lbs/5lbs each set)
 
Snatch Pull
90% 1×3
100% 1×3
110% 2×2
 
Back Squat
70% 2×2
75% 1×1
80% 2×1
85% 1×1
90% 1×1
 
AMRAP 15:00
30 Calorie Row
20 Kettlebell Swing 53/35
10 GHD Sit-ups
_________________________________
 
Competitor 2
For load:
Every 1:00 for 10:00
1 Pause Snatch (:02 BK)
(add 10lbs/5lbs each set)
 
Snatch Pull
90% 1×3
100% 1×3
110% 2×2
 
Back Squat
70% 2×2
75% 1×1
80% 2×1
85% 1×1
90% 1×1
 
3 rounds for reps + calories:
1:00 Assault Bike
1:00 Kettlebell Swing 53/35
1:00 Row
1:00 Toes to Bar
1:00 Air Runner
2:00 Rest
__________________________________
 
FitEssentials
For load:
8-8-5-5-5
Back Squat
Strict/Assisted Supinated Pull-up
 
AMRAP 7:00
15-12-9
Ball Slam
Goblet Squat
Sit-up
_________________________________
 
Weightlifting
NHNF Snatch + Snatch
75% 1+1
 
Snatch
75% 1×1
80% 5×1
(don’t exceed 2:00 rest between sets)
 
Snatch Pull
100% 5×3
 
Back Squat
80% 5×2
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“The magic is in the movement. The art is in the programming. The science is in the explanation. The fun is in the community.”
~Greg Glassman

8:00a-10:30a Open Gym
Competitors at Furious 10
_____________________

Weightlifting
Snatch
70% 1×2
75% 1×2
80% 2×1
85% 2×1

Clean + Front Squat + Jerk
70% 1(2+2+1)
75% 1(2+1+1)
80% 2(2+1+1)
85% 2(1+1+1)
-
Back Squat
80% 6×4
CrossFit
For Load:
Every 1:00 for 10:00
1 Power Snatch
 
For Load:
Every 1:00 for 10:00
1 Weighted Pull-up
 
For Load:
Every 1:00 for 10:00
1 Thruster
_________________________
 
Competitor 1
At a moderate load:
Muscle Clean 4×4
(focus is fluid movement)
 
For load:
Every 1:00 for 10:00
1 Pause Clean (:02 BK)
(add 10lbs/5lbs each set)
 
Push Press
Build to a heavy set of 1
85% of heavy set: 5×1
 
3 rounds for time:
9 Back Squat 225/155
18 Kettlebell Swing 53/35
27 Double under
___________________________
 
Competitor 2
3 rounds for calories:
:30 Ski Erg
200m Recovery Jog
 
For load:
Every 1:00 for 10:00
1 Pause Clean (:02 BK)
(add 10lbs/5lbs each set)
 
Push Press
Buid to a heavy set of 1
85% of heavy set: 5×1
 
For time:
7 Back Squat 185/135
21 Double under
14 Russian Kettlebell Swing 70/53
21 Double under
7 Back Squat 225/155
21 Double under
14 Russian Kettlebell Swing
21 Double under
7 Back Squat 275/185
21 Double under
14 Russian Kettlebell Swing
21 Double under
7 Back Squat 225/155
21 Double under
14 Russian Kettlebell Swing
21 Double under
7 Back Squat 185/135
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“One must still have chaos in oneself to be able to give birth to a dancing star.” 
~Friedrich Nietzsche
Upper Body H.I.T
3 rounds: (8a/9a/5p)

8-12 Hammer Strength Front Military Press
6-8 Tempo Pec Deck (:05/:05)
8-12 Hammer Strength Decline Press
(alternate rounds with a partner)
 
3 rounds:
8-12 Hammer Strength High Row
6-8 Tempo Nautilus Rowing Torso (:05/:05)
8-12 Hammer Strength Low Row
(alternate rounds with a partner)
 
3 rounds:
8-12 Hammer Strength Shoulder Press
6-8 Tempo Nautilus Multi-Triceps (:05/:05)
8-12 Cybex Seated Dip
(alternate rounds with a partner)
 
3 rounds:
8-12 MAG Bar Pulldown
6-8 Tempo Nautilus Multi-Biceps (:05/:05)
8-12 Hammer Strength Standing Shrug
(alternate rounds with a partner)
____________________
 
Sleds (6p)
5 rounds:
20yd Sled Push Shuttle 135/90
40yd Sled Push Shuttle
60yd Sled Push Shuttle
*follow each round with a 200m recovery jog
(alternate shuttles with a partner)
_____________________
 
FitEssentials (6P)
15:00 to complete:
10 DB Box Step-up (each leg)
8-12 Single-Arm Row of Choice (:01 pause against torso)
:30 Side Plank each arm
 
3 rounds for reps+cals:
1:00 Lateral Box Step-overs
1:00 Ball Slam
2:00 Row for Cals
2:00 Rest
_____________________
 
Weightlifting (5p)
Muscle Snatch + Snatch
4(1+2) -choose weight-
 
Clean + Push Press + Push Jerk
75% 4(1+2+1)
(based on 1rm push press)
 
Leg Press
10-10-10-10
(same weight as last week)
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“I think Little League is wonderful. It keeps the kids out of the house.”
~Yogi Berra
CrossFit
“Grace”
For Time:
30 Clean & Jerk 135/95
___________________
 
Competitor 1&2
At a moderate load:
Muscle Snatch 4×4
(focus is fluid movement)
 
Snatch
70% 2×2
75% 1×1
80% 1×1
85% 2×1
90% 2×1
 
“Grace”
For time:
30 Clean & Jerk 135/95
 
AMRAP 7:00
7 Deadlift 275/185
14 Bar Facing Burpee
21 Wall Ball Shot
____________________
 
BodyStrong
AMRAP 8:00
4 Strict Pull-up/Ring Row
8 Push-up
12 Air Squat
 
3 rounds:
8-12 Pullover
8-12 Seated Overhead Press
8-12 Seated Row
8-12 Dip
20-30 Gripper
(alternate rounds with a partner)
 
AMRAP 8:00
4 Strict Toes 2 Bar/Knee Raise
8 Burpee
12 PIstols or Box Step-up
_______________________
 
Weightlifting
Clean + Jerk
70% 2+2
75% 2+2
80% 2+1, 2+2, 1+2, 1+1
 
Clean Pull
95% 5×4
 
Front Squat
80% 6×2
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“Life is like riding a bicycle. To keep your balance, you must keep moving.” 
~Albert Einstein

CrossFit
AMRAP 8:00
250m Row
50 DU
20 Wall Ball Shot 20/14
 
(Rest 4:00)
 
AMRAP 8:00
200m Run
50 DU
20 Kettlebell Swing 53/35
_________________________
 
Competitor 1
For total reps:
Every 1:00 for 10:00
Even min: Ring Musle-up
Odd min: Handstand Push-up
*start each minute with 20 double under
(choose reps prior to start. unbroken)
 
5 rounds for load:
No rest between exercises.
5 Weighted Pull-up
10 Machine Pullover
5 Weighted Dip
(constant load. alternate rounds with a partner)
 
Not timed:
3k Assault Bike
2k Row
1k Assault Air Runner
____________________________
 
Competitor 2
5 rounds for load:
No rest between exercises.
5 Weighted Pull-up
10 Pullover
5 Weighted Dip
(constant load. alternate rounds with a partner)
 
For reps:
:30 Ring Muscle-up
1:30 Rest
:30 Handstand Push-up
1:30 Rest
:30 Ring Dip
 
3 rounds:
3:00 to complete.
250m Row + Ring Muscle-up (match test set)
(rest with remaining time)
 
3 rounds:
3:00 to complete.
250m Row + Handstand Push-up (match test set)
(rest with remaining time)
 
3 rounds:
3:00 to complete.
250m Row + Ring Dip (match test set)
(rest with remaining time)
______________________________
 
Aerobic Capacity
4 rounds for total distance:
2:00 Row
:30 Rest
2:00 Bike or Ski
:30 Rest
2:00 Air Runner
:30 Rest
______________________________
 
Weightlifting
Hang Power Snatch (BK) + Power Snatch
80% 5(1+1)
 
Hang Power Clean (BK) + Power Clean & Jerk
4(1+1) -choose weight-
 
RDL
75% 4×7
(based on 1rm clean)
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“You’re only as young as the last time you changed your mind.” 
~Timothy Leary
CrossFit
For total reps:
Every 1:00 for 10:00
Even min: Handstand Push-up
Odd min: Toes to Bar
(choose reps prior to start. unbroken)
 
For Time:
15 Overhead Squat 75/55
30 Pull-up
15 Overhead Squat
45 Burpee to a 6″ reach
15 Overhead Squat
30 Pull-up
15 Overhead Squat
______________________________
 
Competitor 1
Hang Power Clean (AK)
Build to a heavy set of 5
85% of heavy set: 2×5
 
Deficit Clean Pull
90% 2×3
100% 2×2
 
Back Squat
70% 2×2
75% 1×1
80% 2×1
85% 3×1
 
2 rounds:
25 GHD Sit-up
50 Double under
25 Back Extension
50 Air Squat
____________________________
 
Competitor 2
Not timed:
Assault Air Runner
350-250-150-350-250-150
(alternate with a partner)
 
Hang Power Clean (AK)
Build to a heavy set of 5
85% of heavy set: 2×5
 
Deficit Clean Pull
90% 2×3
100% 2×2
 
Back Squat
70% 2×2
75% 1×1
80% 2×1
85% 3×1
 
2 rounds:
25 GHD Sit-up
50 Double under
25 Back Extension
50 Air Squat
_____________________________
 
FitEssentials
For load:
8-8-5-5
Deadlift (:03 eccentric)
Single-Arm DB Push Press (each arm)
(rest as needed between rounds)
 -
AMRAP 15:00
200m Farmer’s Walk (moderate load)
400m Row
16 Single-Arm DB Waiter’s Squat (8 each arm)
______________________________
 
Weightlifting
NHNF Snatch + Snatch
70% 1+1
75% 1+1
 
Snatch
75% 1×2
80% 4×2
 
Snatch Pull
95% 5×4
 
Back Squat
80% 6×3
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“Friendship is a sheltering tree.” 
~Samuel Taylor Coleridge