Wednesday 180124

RX’d

A.

Four sets of:
Back Squat x 8 reps
Rest 3 minutes
Choose the same weights you used last week. If you missed last week’s squat session, select a weight that will make your final 2-3 reps of your final set extremely difficult.

B.

Three rounds for time of:
400 Meter Run
30 Alternating Cossack Squats
15 Toes to Bar
Level II

A.

Four sets of:
Back Squat x 8 reps
Rest 3 minutes
Choose the same weights you used last week. If you missed last week’s squat session, select a weight that will make your final 2-3 reps of your final set extremely difficult.

B.

Three rounds for time of:
400 Meter Run
30 Alternating Cossack Squats
15 Toes to Bar or Knee To Elbow
Level I

A.

Four sets of:
Back Squat 6-8 reps @ 31X1
Rest 45 seconds
Single Arm Dumbbell Row x 8-10reps each arm
rest 45sec
Hollow Body Rock x 45-60sec
rest 45sec
 

B.

Three rounds for time of:
400 Meter Run
20 Alternating Cossack Squats
10 Hanging Knee Raises

Tuesday 180123

RX’d

A.

In teams of two, partners alternate complete rounds for as many rounds and reps as possible in 15 minutes of:
5 Shoulder to Overhead (135/95 lbs)
10 Burpees Over the Barbell

B.

Every minute, on the minute, for 10 minutes (2 sets of each):
Minute 1 – Strict Ring Pull-Ups x 6-8 reps
Minute 2 – Prone Plank x 40 seconds
Minute 3 – Landmine Rows x 6-8 reps @ 2111 (Left Arm)
Minute 4 – Landmine Rows x 6-8 reps @ 2111 (Right Arm)
Minute 5 – Hollow Rocks or Hold x 30-40 seconds
Level II

A.

In teams of two, partners alternate complete rounds for as many rounds and reps as possible in 15 minutes of:
5 Shoulder to Overhead (115/80 lbs)
10 Burpees Over the Barbell

B.

Every minute, on the minute, for 10 minutes (2 sets of each):
Minute 1 – Strict Ring Pull-Ups x 6-8 reps
Minute 2 – Prone Plank x 40 seconds
Minute 3 – Landmine Rows x 6-8 reps @ 2111 (Left Arm)
Minute 4 – Landmine Rows x 6-8 reps @ 2111 (Right Arm)
Minute 5 – Hollow Rocks or Hold x 30-40 seconds
Level I

A.

In teams of two, partners alternate complete rounds for as many rounds and reps as possible in 15 minutes of:
5 Dumbbell Push Presses
10 Burpees

 
B.

Every minute, on the minute, for 10 minutes (2 sets of each):
Minute 1 – Strict Ring Pull-Ups x 6-8 reps
Minute 2 – Prone Plank x 40 seconds
Minute 3 – Landmine Rows x 6-8 reps @ 2111 (Left Arm)
Minute 4 – Landmine Rows x 6-8 reps @ 2111 (Right Arm)
Minute 5 – Hollow Rocks or Hold x 30-40 seconds]

Tuesday 180123

RX’d
Find 1RM Snatch

Level II
Find 1RM Snatch

Level I
EMOM for 20 Minutes
Mins 1-3-5-7-9: Hang Snatch, 3 Reps
Mins: 11-13-15-17-19: Hang Snatch, 1 Rep

Post loads to comments.

Monday 180122

RX’d

A.

Every 2 minutes, for 16 minutes (8 sets):
High Hang + Hang Snatch
Build over the course of the eight sets.
 
 
 
 

B.

Five rounds for time of:
20 Wall Ball Shots (20/14 lbs to 10′)
5 Squat Snatches (135/95 lbs)
Level II

A.

Every 2 minutes, for 16 minutes (8 sets):
High Hang + Hang Snatch
Build over the course of the eight sets.
 
 
 
 

B.

Five rounds for time of:
20 Wall Ball Shots (20/14 lbs to 10′)
5 Squat Snatches (135/95 lbs)
Level I

A.

Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Snatch-Grip Romanian Deadlift x 8 reps @ 4011
Station 2 – Single-Arm Dumbbell Row x 8 reps each @ 2111
Station 3 – Side Plank x 45 seconds each side

B.

5 Rounds For Time of:
15 Wall Ball Shots
10 Alternating Single-Arm Dumbbell Snatches
10 V-Ups

Sunday 180121

RX’d
EMOM for 12 Minutes
Min 1: 40 sec Toe-to-Bar Negative
Min 2: 3-5 Handstand Push-up
Min 3: 1 Turkish Get-up*
 
 
4 Rounds for Time:
15 Medball Clean (20/14)
15 Dumbbell Push Press (40/25)
45 Double-under
Level II
EMOM for 12 Minutes
Min 1: 40 sec Toe-to-Anywhere Negative
Min 2: 3-5 Abmat Handstand Push-up
Min 3: 1 Turkish Get-up*
 
4 Rounds for Time:
10 Medball Clean (20/14)
15 Dumbbell Push Press (30/20)
25 Double-under
Level I
EMOM for 12 Minutes
Min 1: 40 sec V-up Negative
Min 2: 3-5 L-Sit DB Press
Min 3: 1 Turkish Get-up*
 
 
 
4 Rounds for Time:
15 Medball Clean (14/8)
15 Dumbbell Push Press (25/15)
90 Single-under

Post times to comments.

Notes:
*Alternate hands every 3rd minute

Sunday 180121

RX’d
AMRAP 12:
60 Double Unders,
30 Back Squats 95/65
rest 6:00
then
AMRAP 12:
30/25 Cal Row
15 Push Press 95/65
Level II
AMRAP 12:
30 Double Unders,
30 Back Squats 75/50
rest 6:00
then
AMRAP 12:
30/25 Cal Row
15 Push Press 75/50

Level I
AMRAP 12:
60 Single Unders,
30 Goblet Squats
rest 6:00
then
AMRAP 12:
25/20 Cal Row
15 DB Push Press

Saturday 180120

RX’d
“Roy”
5 RFT:
15 Deadlifts (225/135)
20 Box jumps (24/20)
25 Pull-ups
Level II
“Roy”
5 RFT:
15 Deadlifts (185/105)
20 Box jumps (24/20)
25 Assisted Pull-ups
Level I
“Roy”
5 RFT:
15 Deadlifts (135/95)
20 Box jumps (20/12)
25 Ring Rows

Saturday 180120

Partner/Rowing “Liam”

U.S. Army Sgt. 1st Class Liam J. Nevins, 32, of Middlebury, Vermont, was killed by small arms fire while conducting combat operations in Paktia Province, Afghanistan, on Sept. 21, 2013. Nevins was assigned to Operational Detachment Alpha 9521, Bravo Company, 5th Bn., 19th Special Forces Group, based in Fort Carson, Colorado.

His friends remember him as a cut above when it came to fitness. He enjoyed hiking and running outdoors, as well as the full gamut of CrossFit movements, from Olympic lifting to gymnastics.

He is survived by his mother, Victoria; father, William; fiancée, Julie Huynh; and sisters, Maeve and Raven.

RX’d
For Time:
1600m Uphill* Row**
100 Toe-to-Bar
50 Front Squat (155/105)
10 Rope Climb (15’)
1600m Uphill* Row**
Level II
For Time:
1600m Uphill* Row**
100 Toe-to-Anywhere
50 Front Squat (115/75)
10 Rope Climb (10’)
1600m Uphill* Row**
Level I
For Time:
1200m Uphill* Row**
100 Hanging Knee-Raise
50 Front Squat (75/55)
20 Rope Pull-to-Stand
1200m Uphill* Row**

Post times to comments.

Notes:
*Prop front feet of rower up on 45# plates (Rx), 25# plates (L2), 15# plates (L1)
**Alternate athletes every 400m (every 300m for L1)
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