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June 28th, 2013

6/28/2013

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COMPETITORS

Strength: N/A
Conditioning A: AMRAP 20 - 300m Run/20 KTEs/20 Overhead Lunges
Skill: Kipping HSPU x Max Unbroken (Min. 12)
Mobility: MWOD 71 - Overhead squat/snatch prep

ST - *20 Mins*, CO - *20 Mins*, SK - *10 Mins*, MO - *N/A*
RX'd - 115/75# / SCALED - N/A#
Notes: N/A


G.O.M.A.D

Strength: N/A
Accessory: (a) Front Rack Lunges/(b) GHRs - 5x10
Conditioning: AMRAP 12 - 12 KB Swings/12 Sledge Swings/4 Bear Crawls
Mobility: MWOD 71 - Overhead squat/snatch prep

ST - *20 Mins*, AC - *20 Mins*, CO - *15 Mins*, MO - *N/A*
RX'd - 53/35# / SCALED - 40/26#
Notes: N/A


CROSSFIT


Strength: N/A
Conditioning: 5 RFT - 10 Power Cleans/20 Front Rack Lunges/500m Run
Skill: KTEs/Calorie Row/Rope Climb - Alternate EMOM 12
Mobility: MWOD 71 - Overhead squat/snatch prep

ST - *20 Mins*, CO - *20 Mins*, SK - *10 Mins*, MO - *N/A*
RX'd - 135/95# / SCALED - 105/70#
Notes: N/A
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June 27th, 2013

6/27/2013

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COMPETITORS

Strength: Clean - 2 Reps at 75-85% EMOM 10
Conditioning A: AMRAP 15 - 5 Box Jumps/7 HSPUs/9 CTB Pull-ups
Conditioning B: Row - Max Distance in 3 Mins.
Skill: Butterfly Kip x Max Unbroken (Min. 12)
Mobility: MWOD 99 - Solving front rack problems

ST - *20 Mins*, CO - *20 Mins*, SK - *10 Mins*, MO - *N/A*
RX'd - 155/105# / SCALED - N/A#
Notes: Rest 5 Minutes between Conditioning A & B. Step down from box jumps. No rebounding.


G.O.M.A.D

Strength: Bench Press - 4xMR at 100, 90, 80, 70, or 60% of Bodyweight
Accessory: (a) Pull-ups/(b) Seated DB Press - 5x10
Conditioning: 5 RFT - 5 HSPUs/10 TGUs/20 Double-unders
Mobility: MWOD 99 - Solving front rack problems

ST - *20 Mins*, AC - *20 Mins*, CO - *10 Mins*, MO - *N/A*
RX'd - 53/35# / SCALED - 40/26#
Notes: Pick a percentage that will allow 8-12 reps per set. Weighted pull-ups if needed.

CROSSFIT

Strength: Bench Press - 4xMR at 100, 90, 80, 70, or 60% of Bodyweight
Conditioning: AMRAP 15 - 3 Wall Walks/7 CTB Pull-ups/7 Thrusters
Skill: Dips/Burpee Box Jumps - Alternate EMOM 10
Mobility: MWOD 99 - Solving front rack problems

ST - *20 Mins*, CO - *20 Mins*, SK - *10 Mins*, MO - *N/A*
RX'd - 115/75# / SCALED - 85/55#
Notes: Pick a percentage that will allow 10-15 reps per set. Step down from box jumps.
No rebounding.
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June 26th, 2013

6/26/2013

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COMPETITORS

Rest Day


G.O.M.A.D

Rest Day


CROSSFIT

Strength: Rest Day
Conditioning: AMRAP 20: 500m Run/40 Mountain Climbers/20 KB Swings/10 Burpees
Skill: N/A
Mobility: MWOD 99 - Solving front rack problems

ST - *N/A*, CO - *45 Mins*, SK - *N/A*, MO - *N/A*
RX'd - N/A
Notes: N/A
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June 25th, 2013

6/25/2013

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COMPETITORS

Strength: Snatch - 2 Reps at 75-85% EMOM 10
Conditioning A: 3 RFT - 500m Run/15 Back Squats/30 GHD Sit-ups
Skill: Kipping HSPU x Max Unbroken (Min. 12)
Mobility: MWOD 71 - Overhead squat/snatch prep

ST - *20 Mins*, CO - *20 Mins*, SK - *10 Mins*, MO - *N/A*
RX'd - 225/155# / SCALED - N/A#
Notes: N/A


G.O.M.A.D

Strength: Tire Flips - MR in 90 seconds x5
Accessory: (a) Double KB Front Squat/(b) Barbell Split Squat - 5x10
Conditioning: AMRAP 10 - 4 Sled Drags/4 Stone Shoulders/20 Sit-ups
Mobility: MWOD 71 - Overhead squat/snatch prep

ST - *20 Mins*, AC - *20 Mins*, CO - *10 Mins*, MO - *N/A*
RX'd - N/A# / SCALED - N/A#
Notes: N/A


CROSSFIT

Strength: Back Squat - Work up to a new 1RM
Conditioning: For Time - 500m Run/20 Burpees/40 Front Squats/60 Sit-ups/
40 Wallballs/20 Burpees/500m Run
Skill: KTEs/Calorie Row/Rope Climb - Alternate EMOM 12
Mobility: MWOD 71 - Overhead squat/snatch prep

ST - *20 Mins*, CO - *20 Mins*, SK - *10 Mins*, MO - *N/A*
RX'd - 135, 20#, 95/14# / SCALED - 95, 14/65, 8#
Notes: N/A
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June 24th, 2013

6/24/2013

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COMPETITORS

Strength: Strict Press - Work up to a new 1RM
Conditioning A: For Time - 50 Double-unders/20 Hang Squat Cleans/50 Double-unders/10 Muscle-ups/50 Double-unders/5 Rope Climbs
Conditioning B: Row - Max Distance in 3 Mins.
Skill: Butterfly Kip x Max Unbroken (Min. 12)
Mobility: MWOD 99 - Solving front rack problems

ST - *20 Mins*, CO - *20 Mins*, SK - *10 Mins*, MO - *N/A*
RX'd - 155/105# / SCALED - N/A#
Notes: Rest 5 Minutes between Conditioning A & B.


G.O.M.A.D

Strength: Strict Press - Work up to a new 1RM
Accessory: (a) Single Arm T-bar Row/(b) Dips - 5x10 (Progressive)
Conditioning: AMRAP 12 - 5 Burpees/5 Power Cleans/10 Strict Pull-ups
Mobility: MWOD 99 - Solving front rack problems

ST - *20 Mins*, AC - *20 Mins*, CO - *10 Mins*, MO - *N/A*
RX'd - 155/105# / SCALED - 125/85#
Notes: Weighted dips if needed.


CROSSFIT

Strength: Work up to a new 1RM
Conditioning: AMRAP 20 - 20 Double-unders/10 Pull-ups/5 Hang Cleans
Skill: Dips/Burpee Box Jumps - Alternate EMOM 10
Mobility: MWOD 99 - Solving front rack problems

ST - *20 Mins*, CO - *20 Mins*, SK - *10 Mins*, MO - *N/A*
RX'd - 135/95# / SCALED - 95/65#
Notes: Step down from box jumps. No rebounding.
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June 21st, 2013

6/21/2013

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COMPETITORS

Strength: Back Squat - 5x5 (Progressive)
Conditioning A: AMRAP 20 - 20 Cal Row/20 TTB/10 Thrusters
Skill: Kipping HSPU x Max Unbroken (Min. 10)
Mobility: MWOD 71 - Overhead squat/snatch prep

ST - *20 Mins*, CO - *20 Mins*, SK - *10 Mins*, MO - *N/A*
RX'd - 115/75# / SCALED - N/A#
Notes: N/A


G.O.M.A.D


Strength: Deadlift - 5x1 (Progressive)
Accessory: (a) Front Rack Lunges/(b) GHRs - 5x10
Conditioning: For Time - 50 TGUs
Mobility: MWOD 71 - Overhead squat/snatch prep

ST - *20 Mins*, AC - *20 Mins*, CO - *15 Mins*, MO - *N/A*
RX'd - 53/35# / SCALED - 40/26#
Notes: N/A


CROSSFIT


Strength: Deadlift - 5x1 (Progressive)
Conditioning: AMRAP 20 - 20 Double-unders/10 Burpees/10 Thrusters
Skill: KTEs/Burpees - Alternate EMOM 10
Mobility: MWOD 71 - Overhead squat/snatch prep

ST - *20 Mins*, CO - *20 Mins*, SK - *10 Mins*, MO - *N/A*
RX'd - 95/65# / SCALED - 65/45#
Notes: N/A
0 Comments

June 20th, 2013

6/20/2013

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COMPETITORS

Strength: Clean - 3 Reps at 65-75% EMOM 10
Conditioning A: AMRAP 15 - 6 CTB Pull-ups/3 Shoulder to Overhead/200m Run,
8/4/200m, 10/5/200m, 12/6/200m, etc...
Conditioning B: Row - Max Distance in 3 Mins.
Skill: Butterfly Kip x Max Unbroken (Min. 12)
Mobility: MWOD 99 - Solving front rack problems

ST - *20 Mins*, CO - *20 Mins*, SK - *10 Mins*, MO - *N/A*
RX'd - 155/105# / SCALED - N/A#
Notes: Rest 5 Minutes between Conditioning A & B.


G.O.M.A.D

Strength: Bench Press - 3xMR at 100, 90, 80, 70, or 60% of Bodyweight
Accessory: (a) Pull-ups/(b) Seated DB Press - 5x10 (Progressive)
Conditioning: AMRAP 12 - 5 Box Jumps/10 Ring Dips/2 Sandbag Carries
Mobility: MWOD 99 - Solving front rack problems

ST - *20 Mins*, AC - *20 Mins*, CO - *10 Mins*, MO - *N/A*
RX'd - 200/125# / SCALED - 150/100#
Notes: Pick a percentage that will allow 8-12 reps per set. Weighted pull-ups if needed.
Step down on box jumps (no rebounding).

CROSSFIT

Strength: Bench Press - 3xMR at 100, 90, 80, 70, or 60% of Bodyweight
Conditioning: AMRAP 25 - 1 Mile Medball Run, then AMRAP in remaining time of 5 Squat Cleans/10 CTB Pull-ups/5 HSPUs
Skill: Dips/Double-unders - Alternate EMOM 10
Mobility: MWOD 99 - Solving front rack problems

ST - *20 Mins*, CO - *20 Mins*, SK - *10 Mins*, MO - *N/A*
RX'd - 135/95# / SCALED - 95/65#
Notes: Pick a percentage that will allow 10-15 reps per set.
0 Comments

June 19th, 2013

6/19/2013

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COMPETITORS

Rest Day


G.O.M.A.D

Rest Day


CROSSFIT

Strength: Rest Day
Conditioning: For time - 1 Mile Run, 500m Row, 800m Run, 1000m Row, 400m Run, 2000m Row
Skill: N/A
Mobility: MWOD 99 - Solving front rack problems

ST - *N/A*, CO - *45 Mins*, SK - *N/A*, MO - *N/A*
RX'd - N/A
Notes: N/A
0 Comments

June 18th, 2013

6/18/2013

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COMPETITORS

Strength: Snatch - 3 Reps at 65-75% EMOM 10
Conditioning A: For time - 30 Back Squats/30 KTEs/30 Front Rack Lunges/
30 Toe to Rings/30 Wallball/30 TTB
Skill: Kipping HSPU x Max Unbroken (Min. 12)
Mobility: MWOD 71 - Overhead squat/snatch prep

ST - *20 Mins*, CO - *20 Mins*, SK - *10 Mins*, MO - *N/A*
RX'd - 185/135/20, 125/95/14# / SCALED - N/A#
Notes: N/A


G.O.M.A.D

Strength: Tire Flips - MR in 90 seconds x5
Accessory: (a) Double KB Front Squat/(b) Barbell Split Squat - 5x10
Conditioning: AMRAP 10 - 8 TTB, 2 Bear Crawls, 1 Sled Drag, 1 Sled Pull
Mobility: MWOD 71 - Overhead squat/snatch prep

ST - *20 Mins*, AC - *20 Mins*, CO - *10 Mins*, MO - *N/A*
RX'd - N/A# / SCALED - N/A#
Notes: N/A


CROSSFIT

Strength: Back Squat - 5x5 (Progressive)
Conditioning: AMRAP 20 - 10 Overhead Lunges/10 Sit-ups/20 Mountain Climbers/200m Run,
15/15/30/200m Run, 20/20/40/200m Run, etc.
Skill: KTEs/Burpees - Alternate EMOM 10
Mobility: MWOD 71 - Overhead squat/snatch prep

ST - *20 Mins*, CO - *20 Mins*, SK - *10 Mins*, MO - *N/A*
RX'd - 75/55# / SCALED - 45/25#
Notes: N/A
0 Comments

June 17th, 2013

6/17/2013

0 Comments

 
COMPETITORS

Strength: Strict Press - 5x5 (Progressive)
Conditioning A: AMRAP 12 - 20 Double-unders/5 Power cleans/2 Muscle-ups
Conditioning B: Burpees - MR in 3 Mins.
Skill: Butterfly Kip x Max Unbroken (Min. 12)
Mobility: MWOD 99 - Solving front rack problems

ST - *20 Mins*, CO - *20 Mins*, SK - *10 Mins*, MO - *N/A*
RX'd - 155/105# / SCALED - N/A#
Notes: Rest 5 Minutes between Conditioning A & B.


G.O.M.A.D

Strength: Strict Press - 5x5 (Progressive)
Accessory: (a) Single Arm T-bar Row/(b) Dips - 5x10 (Progressive)
Conditioning: 7 RFT - 5 Power Cleans/3 Wall Walks/1 Rope Climb
Mobility: MWOD 99 - Solving front rack problems

ST - *20 Mins*, AC - *20 Mins*, CO - *10 Mins*, MO - *N/A*
RX'd - 155/105# / SCALED - 115/75#
Notes: Weighted dips if needed.


CROSSFIT

Strength: Strict Press - 5x5 (Progressive)
Conditioning: AMRAP 20 - 300m Run/15 KB Swings/7 Pull-ups
Skill: Dips/Double-unders - Alternate EMOM 10
Mobility: MWOD 99 - Solving front rack problems

ST - *20 Mins*, CO - *20 Mins*, SK - *10 Mins*, MO - *N/A*
RX'd - 53/35# / SCALED - 40/26#
Notes: N/A
0 Comments
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  • THE GYM
  • COACHES
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