Blog Archives

September 30th, 2013

9/30/2013

COMPETITORS

Strength: Strict Press - 3x8 *Progressive*

Conditioning:

(a) EMOM 8 - 3 Hang Power Cleans
*RX'd - 225/155# / Scaled - 205/135# or 185/125#*
(b) ALT for MR EMOM (10) - Muscle-ups/Burpee Box Jumps

Skill/Mobility: 1 Mile Run

ST - *20 Mins*, CO - *20 Mins*, SK/MO - *8 Mins*

G.O.M.A.D

Strength: (a) Strict Press - 3x8 *Progressive*
(b) T-Bar Rows - 3x8 *Progressive*

Conditioning:

For Time - 5-4-3-2-1 of: Power Cleans/Rope Climbs
(200m Plate run between rounds)
*RX'd - 225/155# / Scaled - 205/135# or 185/115#*

Skill/Mobility: ALT for MR EMOM (12) - CTB/Ring Dips/Burpees

ST - *25 Mins*, CO - *20 Mins*, SK/MO - *12 Mins*

GPP

Strength: Strict Press - 3x10 *Progressive*

Conditioning:

(L1) "Elizabeth" - 21-15-9 of: Power Cleans/Ring Dips
*RX'd - 135/95# / Scaled - 115/80# or 95/65#
(L2) AMRAP 25 - 15 KB Swings/15 Push-ups/300m Medball Run,
20/20/300m, 25/25/300m, etc.
*RX'd - 53/35# / Scaled - 44/25#

Skill/Mobility: 2 Mins at each station x2 - Rope Climbs/Wall Walks/Cal Row

ST - *20 Mins*, CO - *20 Mins*, SK/MO - *12 Mins*

September 27th, 2013

9/27/2013

COMPETITORS

*N/A*

G.O.M.A.D

Strength A: N/A
Strength B: N/A
Accessory: N/A

Conditioning:

(Competitors) AMRAP 15 - 4 Snatches/5 Burpees/6 Thrusters/200m Run
*RX'd - 135/95# / Scaled - 115/80# or 95/65#
(G.O.M.A.D.) For Time - 50 TGUs
*RX'd - 62/44# / Scaled - 53/35# or 44/25#

Mobility: MWOD 99 - Solving front rack problems
ST - *30 Mins*, AC - *10 Mins*, CO - *15 Mins*, MO - *N/A*

CROSSFIT

Strength: N/A

Conditioning:

(L1) AMRAP 20 - 10 Snatches/10 Box Jumps/10 TTB/300m Run
*RX'd - 135/95# / Scaled - 95/65# or 65/45*
(L2) AMRAP 20 - 200m Run/5 Box Jumps/10 Burpees/20 OH Lunges
*RX'd - 53/35# / Scaled - 35/25#*

Skill: N/A

Mobility: MWOD 99 - Solving front rack problems
ST - *N/A*, CO - *25 Mins*, SK - *18 Mins*, MO - *N/A*

September 26th, 2013

9/26/2013

COMPETITORS

*N/A*

G.O.M.A.D

Strength A: N/A
Strength B: N/A
Accessory: N/A

Conditioning:

(Competitors) 3 RFT - 500m Run/5 Muscle-ups/10 Box Jumps/15 TTB
*RX'd - N/A / Scaled - N/A*
(G.O.M.A.D.) 3 RFT - 300m Run/25 CTB/25 Ring-dips
*RX'd - N/A# / Scaled - N/A#*

Mobility: MWOD 99 - Solving front rack problems
ST - *30 Mins*, AC - *10 Mins*, CO - *15 Mins*, MO - *N/A*

CROSSFIT

Strength: N/A

Conditioning:

(L1) 3 RFT - 800m Run/15 Ring Dips/15 KB Swings/2 Rope Climbs
*RX'd - 70/53# / Scaled - 53/35# or 44/25#
(L2) AMRAP 20 - 300m Run/15 KB Swings/10 Push-presses/5 Pull-ups
*RX'd - 95/65# / Scaled - 65/45# or 45/PVC*

Skill: N/A

Mobility: MWOD 99 - Solving front rack problems
ST - *N/A*, CO - *25 Mins*, SK - *18 Mins*, MO - *N/A*

September 20th, 2013

9/20/2013

COMPETITORS

*N/A*

G.O.M.A.D

Strength A: Front Squat - 8x2 *1 Weight Across*
Strength B: Deadlift - Work up to a new 1RM
Accessory: (a) Sled Drag 3x100ft. / (b) GHRs - 5xMR

Conditioning:

(Competitors) 5 RFT - 300m Run/5 Snatches/10 OH Squats
*RX'd - 135/95# / Scaled - 115/80# or 95/65#
(G.O.M.A.D.) AMRAP 15 - 5 Thrusters/10 TTB/15 KB Swings
*RX'd - 155, 106/105, 70/# / Scaled - 135, 88/95, 62# or 115, 70/80, 53#

Mobility: MWOD 99 - Solving front rack problems
ST - *30 Mins*, AC - *15 Mins*, CO - *20 Mins*, MO - *N/A*

CROSSFIT

Strength: Deadlift - 5x3 *Progressive*

Conditioning:

(L1) "Nancy" 5 RFT - 500m Run/15 Overhead Squats
*RX'd - 95/65# / Scaled - 65/45# or 45/PVC*
(L2) AMRAP 20 - 300m Run/20 Air Squats/15 KB Swings/10 Burpees
*RX'd - 44/35# / Scaled - 35/25#*

Skill: N/A

Mobility: MWOD 99 - Solving front rack problems
ST - *20 Mins*, CO - *20 Mins*, SK - *N/A*, MO - *N/A*

September 19th, 2013

9/19/2013

COMPETITORS

*N/A*

G.O.M.A.D

Strength A: Clean Pull + Hang Clean at 80-90% of 1RM x5
Strength B: Shoulder to Overhead - 5x1 *Progressive*
Accessory: (a) DB Bench / (b) CTB Pull-ups - 5xMR

Conditioning:

(Competitors) 3 RFT - 21-15-9 of KB Swings/Ring Dips
*500m Run between rounds and to finish*
*RX'd - 106/70# / Scaled - 88/62# or 70/53#*
(G.O.M.A.D.) AMRAP 15 - 3 Hang Cleans/6 HSPUs/9 TTB
*RX'd - 225/155# / Scaled - 205/135# or 185/125#*

Mobility: MWOD 99 - Solving front rack problems
ST - *30 Mins*, AC - *10 Mins*, CO - *15 Mins*, MO - *N/A*

CROSSFIT

Strength: Push Press - 5x3 - *Progressive*

Conditioning:

(L1) 5 RFT - 300m Run/5 HSPUs/10 CTB/5 Ground to Overhead/10 TTB
*RX'd - 185/125# / Scaled - 155/105# or 115/80#
(L2) 3 RFT - 500m Run/3 Wall Walks (or 15 Push-ups)/7 Push-presses/15 Ring Rows
*RX'd - 95/65# / Scaled - 65/45#

Skill: 3 Mins at each station x2 - Rope Climbs (or strict pull-ups)/Double-unders/Ring Dips

Mobility: MWOD 99 - Solving front rack problems
ST - *N/A*, CO - *25 Mins*, SK - *18 Mins*, MO - *N/A*

September 17th, 2013

9/17/2013

COMPETITORS

*N/A*

G.O.M.A.D

Strength A: Snatch - 3 Position (low to high) at 70-80% of 1RM x5
Strength B: Back Squat - 8x2 *Progressive*
Accessory: (a) Sled Pull 3x100ft. / (b) GHRs - 5xMR

Conditioning:

(Competitors) AMRAP 12 - 12 TTB/7 Deadlifts/200m Run
*RX'd - 275/185# / Scaled - 255/175# or 225/155#
(G.O.M.A.D.) 90 Seconds Each Station x3 -
TTB/Bear Crawl/Sandbag Carry/Wallball/60 Second rest
*RX'd - N/A# / Scaled - N/A#

Mobility: MWOD 99 - Solving front rack problems
ST - *30 Mins*, AC - *15 Mins*, CO - *20 Mins*, MO - *N/A*

CROSSFIT

Strength: Back Squat - 5x8 *Progressive*

Conditioning:

(L1) Run 1 Mile then AMRAP in remaining time of - 3 Thrusters/3 Burpees/3 TTB,
6/6/6, 9/9/9, 12/12/12, etc. *20 Mins*
*RX'd - 135/95# / Scaled - 115/80# or 95/65#
(L2) Run 800m then AMRAP in remaining time of - 10 Thrusters/20 Sit-ups/200m Run
*20 Mins*
*RX'd - 95/65# / Scaled - 65/45# or 45#/PVC*

Skill: N/A

Mobility: MWOD 99 - Solving front rack problems
ST - *20 Mins*, CO - *20 Mins*, SK - *N/A*, MO - *N/A*

September 16th, 2013

9/16/2013

COMPETITORS

*N/A*

G.O.M.A.D

Strength A: Seated BB Press - 5x8 *1 Weight Across*
Strength B: Pendlay Rows - 5x8 *1 Weight Across*
Accessory: (a) Bodyweight Bench Press / (b) Weighted Pull-ups - 5xMR

Conditioning:

(Competitors) AMRAP 15 - 2 Muscle-ups/3 Power Cleans/4 Deficit HSPUs
*RX'd - 225/155# / Scaled - 205/135# or 185/125#*
(G.O.M.A.D.) AMRAP 15 - 3 Rope Climbs/4 Wall Walks/5 Hang Power Cleans
*RX'd - 106/70# / Scaled - 88/62# or 70/53#*

Mobility: MWOD 99 - Solving front rack problems
ST - *25 Mins*, AC - *15 Mins*, CO - *15 Mins*, MO - *N/A*

CROSSFIT

Strength: Bench Press - 5x8 *1 Weight Across*

Conditioning:

(L1) AMRAP 25 - 5 Hang Squat Cleans/10 CTB/20 Double-unders
*300m Run after every 3 rounds*
*RX'd - 185/125# / Scaled - 155/105# or 115/80#
(L2) AMRAP 25 - 5 Pull-ups/10 Double-unders/15 KB Swings/200m Run
*RX'd - 53/35# / Scaled - 44/25#

Skill: N/A

Mobility: MWOD 99 - Solving front rack problems
ST - *20 Mins*, CO - *25 Mins*, SK - *N/A*, MO - *N/A*

September 13th, 2013

9/13/2013

COMPETITORS

*N/A*

G.O.M.A.D

Strength A: Front Squat - 6x4 *1 Weight Across*
Strength B: Deadlift - 3x3 *1 Weight Across*
Accessory: (a) Sled Drag 4x100ft. / (b) GHRs - 4xMR

Conditioning:

(Competitors) AMRAP 15 - 4 Snatches/5 Burpees/6 Thrusters/200m Run
*RX'd - 135/95# / Scaled - 115/80# or 95/65#
(G.O.M.A.D.) For Time - 50 TGUs
*RX'd - 62/44# / Scaled - 53/35# or 44/25#

Mobility: MWOD 99 - Solving front rack problems
ST - *30 Mins*, AC - *15 Mins*, CO - *20 Mins*, MO - *N/A*

CROSSFIT

Strength: Deadlift - 5x5 *Progressive*

Conditioning:

(L1) AMRAP 20 - 10 Snatches/10 Box Jumps/10 TTB/300m Run
*RX'd - 135/95# / Scaled - 95/65# or 65/45*
(L2) AMRAP 20 - 200m Run/5 Box Jumps/10 Burpees/20 OH Lunges
*RX'd - 53/35# / Scaled - 35/25#*

Skill: 2 Mins at each station x3 - TTB/Cal Row/Wallball

Mobility: MWOD 99 - Solving front rack problems
ST - *20 Mins*, CO - *20 Mins*, SK - *N/A*, MO - *N/A*

September 12th, 2013

9/12/2013

COMPETITORS

*N/A*

G.O.M.A.D

Strength A: Hang Clean - x2 EMOM at 80-90%
Strength B: Shoulder to Overhead - 5x3 *Progressive*
Accessory: (a) DB Bench / (b) CTB Pull-ups - 4xMR

Conditioning:

(Competitors) 3 RFT - 500m Run/5 Muscle-ups/10 Box Jumps/15 TTB
*RX'd - N/A / Scaled - N/A*
(G.O.M.A.D.) 3 RFT - 300m Run/25 CTB/25 Ring-dips
*RX'd - N/A# / Scaled - N/A#*

Mobility: MWOD 99 - Solving front rack problems
ST - *30 Mins*, AC - *10 Mins*, CO - *15 Mins*, MO - *N/A*

CROSSFIT

Strength: Push Press - 5x5 *Progressive*

Conditioning:

(L1) 3 RFT - 800m Run/15 Ring Dips/15 KB Swings/2 Rope Climbs
*RX'd - 70/53# / Scaled - 53/35# or 44/25#
(L2) AMRAP 20 - 300m Run/15 KB Swings/10 Push-presses/5 Pull-ups
*RX'd - 95/65# / Scaled - 65/45# or 45/PVC*

Skill: N/A

Mobility: MWOD 99 - Solving front rack problems
ST - *N/A*, CO - *25 Mins*, SK - *18 Mins*, MO - *N/A*

September 10th, 2013

9/10/2013

COMPETITORS

*N/A*

G.O.M.A.D

Strength A: High Pull + Hang Snatch - x5 at 70-80% of 1RM
Strength B: Back Squat - 6x4 *Progressive*
Accessory: (a) Sled Pull 4x100ft. / (b) GHRs - 4xMR

Conditioning:

(Competitors) For Time - 40 Unbroken Double-unders/40 Wallball/40 TTB/
40 Cal Row/40 OH Squats
*RX'd - 95/65# / Scaled - 65/45# or 45/PVC*
(G.O.M.A.D.) 3 RFT - 10 Burpees/20 Front Rack Lunges/20 TTB
*RX'd - 135/95# / Scaled - 115/80# or 95/65#

Mobility: MWOD 99 - Solving front rack problems
ST - *30 Mins*, AC - *15 Mins*, CO - *20 Mins*, MO - *N/A*

CROSSFIT

Strength: Back Squat - 4x8 *Progressive*

Conditioning:

(L1) For Time - 500m Run/30 Burpees/30 OH Lunges/30 Double-unders/
30 Cal Row/500m Run
*RX'd - 115/80# / Scaled - 95/65# or 65/45#
(L2) AMRAP 20 - 500m Run/30 Wallball/15 Burpees/2 Bear Crawls
*RX'd - N/A# / Scaled - N/A*

Skill: N/A

Mobility: MWOD 99 - Solving front rack problems
ST - *20 Mins*, CO - *20 Mins*, SK - *N/A*, MO - *N/A*