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August 26th, 2013

8/26/2013

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COMPETITORS

***SKILL WEEK***


G.O.M.A.D

***SKILL WEEK***


CROSSFIT

***SKILL WEEK***
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August 22nd, 2013

8/22/2013

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COMPETITORS

Strength: Deadlift - Work up to a new 1RM (1 Weight)
Conditioning A: For Time - 500m Run/30 Front Squats/60 Burpees/
30 Power Snatches/500m Run
Conditioning B: N/A
Skill: ALT EMOM 10 - Cal Row/TTB
Mobility: MWOD 71 - Overhead squat/snatch prep

ST - *20 Mins*, CO - *30 Mins*, SK - *10 Mins*, MO - *N/A*
RX'd - 185/135 - 135/95# / SCALED A - N/A# / SCALED B - N/A#
Notes: N/A


G.O.M.A.D

Strength A: Back Squat 5xMR at 1.25% Bodyweight
Strength B: Rack Pulls - 5x5
Accessory: (a) Sled Drags (100ft.)/(b) GHRs - 5x8 (1 Weight)
Conditioning: 500m Sprint x4 (Rest 1 min. between efforts)
Mobility: MWOD 71 - Overhead squat/snatch prep

ST - *30 Mins*, AC - *20 Mins*, CO - *10 Mins*, MO - *N/A*
RX'd - N/A# / SCALED A - N/A# / SCALED B - N/A#
Notes: N/A


CROSSFIT

Strength: Front Squat 3x8 (1 Weight)
Conditioning: AMRAP 20 - 30 Mountain Climbers/15 Burpees/7 Deadlifts
Skill: Max Cal Row + Max Box Jumps in 1 Minute x3
Mobility: MWOD 71 - Overhead squat/snatch prep

ST - *20 Mins*, CO - *20 Mins*, SK - *10 Mins*, MO - *N/A*
RX'd - 225/155# / SCALED A - 185/135# / SCALED B - 155/105#
Notes: N/A
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August 20th, 2013

8/20/2013

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COMPETITORS

Strength: Shoulder to Overhead - 5x1
Conditioning A: AMRAP 20 - 5 Muscle-ups/7 Hang Cleans/9 Burpees
Conditioning B: Tabata Row
Skill: ALT EMOM 10 - CTB Pull-ups/HR Push-ups
Mobility: MWOD 99 - Solving front rack problems

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


G.O.M.A.D

Strength A: DB Press - 5x8 (1 Weight)
Strength B: Barbell Rows - 5x8 (1 Weight)
Accessory: (a) Decline Push-ups/(b) Weighted Pull-ups 5xMR
Conditioning: AMRAP 12 - 9 Burpees/7 HSPUs/5 Hang Power Cleans
Mobility: MWOD 99 - Solving front rack problems

ST - *30 Mins*, AC - *20 Mins*, CO - *15 Mins*, MO - *N/A*
RX'd - N/A# / SCALED A - N/A# / SCALED B - N/A#
Notes: N/A


CROSSFIT

Strength: Bench Press - 6x4 (Progressive - 2 min. rest between sets)
Conditioning: AMRAP 20 - 300m Run/5 Power Cleans/10 HSPUs/20 Sit-ups
Skill: Max CTB in 2 Minutes + Max Burpees in 1 Minute x3
Mobility: MWOD 99 - Solving front rack problems

ST - *20 Mins*, CO - *20 Mins*, SK - *10 Mins*, MO - *N/A*
RX'd - 185/125# / SCALED A - 155/105# / SCALED B - 115/80#
Notes: N/A
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August 19th, 2013

8/19/2013

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COMPETITORS

Strength: Hang Snatch - 10x1 at 85-95% of 1RM
Conditioning A: AMRAP 10 - 5 Back Squats/15 Burpees
Conditioning B: 1 Mile Run
Skill: ALT EMOM 10 - Cal Row/TTB
Mobility: MWOD 71 - Overhead squat/snatch prep

ST - *20 Mins*, CO - *20 Mins*, SK - *10 Mins*, MO - *N/A*
RX'd - 275/185# / SCALED A - N/A# / SCALED B - N/A#
Notes: N/A


G.O.M.A.D

Strength A: Hang Snatch - 10x1 at 85-95% of 1RM
Strength B: 1 & 1/4 Front Squat - 6x4 (Progressive - 2 min. rest between sets)
Accessory: (a) Zercher Squats/(b) GHRs - 5x10 (1 Weight)
Conditioning: ALT EMOM 12 - KB Swings/TTB/Burpees
Mobility: MWOD 71 - Overhead squat/snatch prep

ST - *30 Mins*, AC - *20 Mins*, CO - *10 Mins*, MO - *N/A*
RX'd - N/A# / SCALED A - N/A# / SCALED B - N/A#
Notes: N/A


CROSSFIT

Strength: Pause Squat - 5x5 (Progressive - 2 min. rest between sets)
Conditioning: 1 Minute at each station x3 - Wallball/Burpees/Hang Snatches/Burpees/TTB
Skill: Max Cal Row in 2 Minutes + Box Jumps in 1 Minute x3
Mobility: MWOD 71 - Overhead squat/snatch prep

ST - *20 Mins*, CO - *20 Mins*, SK - *10 Mins*, MO - *N/A*
RX'd - 135/95# / SCALED A - 115/80# / SCALED B - 95/65#
Notes: Step down on box jumps. No rebounding.
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August 16th, 2013

8/16/2013

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COMPETITORS

***SUMMER MELTDOWN***


G.O.M.A.D

Strength A: Hang Clean - 7x2 at 75-85% of 1RM
Strength B: Shoulder to Overhead - 5x3 (Progressive)
Accessory: (a) Single-arm DB Rows/(b) Weighted Dips 4xMR
Conditioning: AMRAP 15 - 5 CTB/10 Push-ups/20 Sit-ups
Mobility: MWOD 99 - Solving front rack problems

ST - *30 Mins*, AC - *20 Mins*, CO - *15 Mins*, MO - *N/A*
RX'd - N/A# / SCALED A - N/A# / SCALED B - N/A#
Notes: N/A


CROSSFIT

Strength: Strict Press - 4x6 (1 Weight)
Conditioning: AMRAP 20 - 200m Run/3 Wall-walks/7 Ground to Overhead/15 KTEs
Skill: Max CTB in 2 Minutes + Max Burpees in 1 Minute x3
Mobility: MWOD 99 - Solving front rack problems

ST - *20 Mins*, CO - *20 Mins*, SK - *10 Mins*, MO - *N/A*
RX'd - 135/95# / SCALED A - 115/80# / SCALED B - 95/65#
Notes: N/A
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August 12th, 2013

8/12/2013

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COMPETITORS

Strength: Hang Snatch - 7x2 at 75-85% of 1RM
Conditioning A: Complete 5 front squats at the top of each minute then

complete as many burpees as possible in remainder of the minute. Continue
until 100 burpees have been completed.
Conditioning B: 1 Mile Run
Skill: ALT EMOM 10 - Cal Row/TTB
Mobility: MWOD 71 - Overhead squat/snatch prep

ST - *20 Mins*, CO - *20 Mins*, SK - *10 Mins*, MO - *N/A*
RX'd - 205/135# / SCALED A - N/A# / SCALED B - N/A#
Notes: N/A


G.O.M.A.D

Strength A: Hang Snatch - 7x2 at 75-85% of 1RM
Strength B: 1 & 1/4 Front Squat - 4x6 (Progressive - 2 min. rest between sets)
Accessory: (a) Zercher Squats/(b) GHRs - 4x10 (1 Weight)
Conditioning: ALT EMOM 12 - KB Swings/TTB/Burpees
Mobility: MWOD 71 - Overhead squat/snatch prep

ST - *30 Mins*, AC - *20 Mins*, CO - *10 Mins*, MO - *N/A*
RX'd - N/A# / SCALED A - N/A# / SCALED B - N/A#
Notes: N/A


CROSSFIT

Strength: Pause Squat - 5x3 (Progressive - 2 min. rest between sets)
Conditioning: AMRAP 20 - 200m Run/20 Thrusters/40 Double-unders
Skill: Max Cal Row in 2 Minutes + Box Jumps in 1 Minute x3
Mobility: MWOD 71 - Overhead squat/snatch prep

ST - *20 Mins*, CO - *20 Mins*, SK - *10 Mins*, MO - *N/A*
RX'd - 95/65# / SCALED A - 115/80# / SCALED B - 95/65#
Notes: N/A
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August 09th, 2013

8/9/2013

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COMPETITORS

Strength: Hang Clean - 5x3 at 75-85% of 1RM
Conditioning A: AMRAP 20 - 7 HSPUs/2 Rope Climbs/

7 Shoulder to Overhead/2 Rope Climbs
Skill: ALT EMOM 10 - CTB Pull-ups/HR Push-ups
Mobility: MWOD 99 - Solving front rack problems

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


G.O.M.A.D

Strength A: Hang Clean - 5x3 at 75-85% of 1RM
Strength B: Shoulder to Overhead - 5x5 (Progressive)
Accessory: (a) Single-arm DB Rows/(b) Weighted Dips 3xMR
Conditioning: AMRAP 15 - 7 False Grip Ring Rows/15 Push-ups/7 TTB
Mobility: MWOD 99 - Solving front rack problems

ST - *30 Mins*, AC - *20 Mins*, CO - *15 Mins*, MO - *N/A*
RX'd - N/A# / SCALED A - N/A# / SCALED B - N/A#
Notes: N/A


CROSSFIT

Strength: Strict Press - 3x8 (1 Weight)
Conditioning: AMRAP 20 - 4 Power Cleans/8 Front Squats/12 TTB
Skill: Max CTB in 2 Minutes + Max Burpees in 1 Minute x3
Mobility: MWOD 99 - Solving front rack problems

ST - *20 Mins*, CO - *20 Mins*, SK - *10 Mins*, MO - *N/A*
RX'd - 165/115# / SCALED A - 135/95# / SCALED B - 95/65#
Notes: N/A
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August 08th, 2013

8/8/2013

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COMPETITORS

Strength: Deadlift - 3x5 (1 Weight)
Conditioning A: For Time - 500m Run/30 Front Squats/60 Burpees/

30 Power Snatches/500m Run
Conditioning B: N/A
Skill: ALT EMOM 10 - Cal Row/TTB
Mobility: MWOD 71 - Overhead squat/snatch prep

ST - *20 Mins*, CO - *30 Mins*, SK - *10 Mins*, MO - *N/A*
RX'd - 185/135 - 135/95# / SCALED A - N/A# / SCALED B - N/A#
Notes: N/A


G.O.M.A.D

Strength A: Back Squat 3xMR at 1.25% Bodyweight
Strength B: Rack Pulls 3x5
Accessory: (a) Sled Drags (100ft.)/(b) GHRs - 3x12 (1 Weight)
Conditioning: 500m Sprint x4 (Rest 2 mins between efforts)
Mobility: MWOD 71 - Overhead squat/snatch prep

ST - *30 Mins*, AC - *20 Mins*, CO - *10 Mins*, MO - *N/A*
RX'd - N/A# / SCALED A - N/A# / SCALED B - N/A#
Notes: N/A


CROSSFIT

Strength: Front Squat 3x12 (1 Weight)
Conditioning: AMRAP 20 - 30 Mountain Climbers/15 Burpees/7 Deadlifts
Skill: Max Cal Row + Max Box Jumps in 1 Minute x3
Mobility: MWOD 71 - Overhead squat/snatch prep

ST - *20 Mins*, CO - *20 Mins*, SK - *10 Mins*, MO - *N/A*
RX'd - 225/155# / SCALED A - 185/135# / SCALED B - 155/105#
Notes: N/A
0 Comments

August 06th, 2013

8/6/2013

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COMPETITORS

Strength: Shoulder to Overhead - 5x5
Conditioning A: AMRAP 20 - 5 Muscle-ups/7 Hang Cleans/9 Burpees

Conditioning B: Tabata Row
Skill: ALT EMOM 10 - CTB Pull-ups/HR Push-ups
Mobility: MWOD 99 - Solving front rack problems

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


G.O.M.A.D

Strength A: DB Press - 3x8 (1 Weight)
Strength B: Barbell Rows - 3x8 (1 Weight)
Accessory: (a) Decline Push-ups/(b) Weighted Pull-ups 3xMR
Conditioning: AMRAP 12 - 9 Burpees/7 HSPUs/5 Hang Power Cleans
Mobility: MWOD 99 - Solving front rack problems

ST - *30 Mins*, AC - *20 Mins*, CO - *15 Mins*, MO - *N/A*
RX'd - N/A# / SCALED A - N/A# / SCALED B - N/A#
Notes: N/A


CROSSFIT

Strength: Bench Press - 3x8 (Progressive - 2 min. rest between sets)
Conditioning: AMRAP 20 - 300m Run/5 Power Cleans/10 HSPUs/20 Sit-ups
Skill: Max CTB in 2 Minutes + Max Burpees in 1 Minute x3
Mobility: MWOD 99 - Solving front rack problems

ST - *20 Mins*, CO - *20 Mins*, SK - *10 Mins*, MO - *N/A*
RX'd - 185/125# / SCALED A - 155/105# / SCALED B - 115/80#
Notes: N/A
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August 05th, 2013

8/5/2013

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COMPETITORS

Strength: Hang Snatch - 5x3 at 65-75% of 1RM

Conditioning A: AMRAP 10 - 5 Back Squats/15 Burpees
Conditioning B: 1 Mile Run
Skill: ALT EMOM 10 - Cal Row/TTB
Mobility: MWOD 71 - Overhead squat/snatch prep

ST - *20 Mins*, CO - *20 Mins*, SK - *10 Mins*, MO - *N/A*
RX'd - 275/185# / SCALED A - N/A# / SCALED B - N/A#
Notes: N/A


G.O.M.A.D

Strength A: Hang Snatch - 5x3 at 65-75% of 1RM
Strength B: 1 & 1/4 Front Squat - 3x8 (Progressive - 2 min. rest between sets)
Accessory: (a) Zercher Squats/(b) GHRs - 3x12 (1 Weight)
Conditioning: ALT EMOM 12 - KB Swings/TTB/Burpees
Mobility: MWOD 71 - Overhead squat/snatch prep

ST - *30 Mins*, AC - *20 Mins*, CO - *10 Mins*, MO - *N/A*
RX'd - N/A# / SCALED A - N/A# / SCALED B - N/A#
Notes: N/A


CROSSFIT

Strength: Pause Squat - 5x5 (Progressive - 2 min. rest between sets)
Conditioning: 1 Minute at each station x3 - Wallball/Burpees/Hang Snatches/Burpees/TTB
Skill: Max Cal Row in 2 Minutes + Box Jumps in 1 Minute x3
Mobility: MWOD 71 - Overhead squat/snatch prep

ST - *20 Mins*, CO - *20 Mins*, SK - *10 Mins*, MO - *N/A*
RX'd - 135/95# / SCALED A - 115/80# / SCALED B - 95/65#
Notes: Step down on box jumps. No rebounding.
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