10/3/2014

ANNOUNCEMENTS
CrossFit Plexus will be holding our first In House Competition October 18th! SIGN UP IN THE BOX!

Programming note:
We are following the Hatch Squat Cycle ( Spreadsheet ) Download this file and insert your 1RM of Back Squat + Front Squat and it will populate all weights for you.

Some things may seem monotonous but they will only help develop you as an athlete.
The key to this cycle is simple...The more you show up , the stronger, better and faster you will be.

WARM UP

30-60 seconds of each:
Roll Feet
Hollow body hold or hollow rock
Downhill skier hold with pvc
High knee to step back Lunge
Dowel Hip Hinge
Half foam roller squeeze with shoulder flexion
Pass through
Kipping PU/MU progression
Ring Push Up
Ring Dip
Plank to downdog

Bergener

This should be done in 10 minutes. If done early work on other weaknesses....rope climb, DU, wall balls, mobility, etc...

BUY IN

2 Power Jerk + 1 Split Jerk 

x 5 sets of complex @ 75%

SKILL

T2B

WOD

4 RFT:
7 Deadlift 225/185
15 Toes to Bar
50 Double Unders

CASH OUT

3 x 45 seconds handstand hold - Freestanding , if possible.

MOBILITY

L/s and hamstrings

if something other than what is listed needs attention/mobility work...let us know

10/2/2014

ANNOUNCEMENTS
CrossFit Plexus will be holding our first In House Competition October 18th! SIGN UP IN THE BOX!

Programming note:
We are following the Hatch Squat Cycle ( Spreadsheet ) Download this file and insert your 1RM of Back Squat + Front Squat and it will populate all weights for you.

Some things may seem monotonous but they will only help develop you as an athlete.
The key to this cycle is simple...The more you show up , the stronger, better and faster you will be.

WARM UP

30-60 seconds of each:
Roll Feet
Hollow body hold or hollow rock
Downhill skier hold with pvc
High knee to step back Lunge
Dowel Hip Hinge
Half foam roller squeeze with shoulder flexion
Pass through
Kipping PU/MU progression
Ring Push Up
Ring Dip
Plank to downdog

Bergener

This should be done in 10 minutes. If done early work on other weaknesses....rope climb, DU, wall balls, mobility, etc...

BUY IN

Back Squat

8 reps @ 65%1RM
8 reps @ 70% 1RM
8 reps @ 75% 1RM
8 reps @ 80% 1RM

then

Front Squat

5 reps @ 60% 1RM
5 reps @ 65% 1RM
5 reps @ 70% 1RM
5 reps @ 70% 1RM

rest ~2 min between sets

SKILL

MU or PU

WOD

Every 2 minutes for 10 minutes (5 rounds)
Run 200m
3 Muscle ups OR 10 Pull ups (scale as needed)

*choose reps that will allow you to have 15-25 seconds of rest before going out for next run*

CASH OUT

Snatch Grip Push Press 5 x 5 @ 75%

MOBILITY

Chest/legs

if something other than what is listed needs attention/mobility work...let us know

10/1/2014

ANNOUNCEMENTS
CrossFit Plexus will be holding our first In House Competition October 18th! SIGN UP IN THE BOX!

Programming note:
We are following the Hatch Squat Cycle ( Spreadsheet ) Download this file and insert your 1RM of Back Squat + Front Squat and it will populate all weights for you.

Some things may seem monotonous but they will only help develop you as an athlete.
The key to this cycle is simple...The more you show up , the stronger, better and faster you will be.

WARM UP

30-60 seconds of each:
Roll Feet
Hollow body hold or hollow rock
Downhill skier hold with pvc
High knee to step back Lunge
Dowel Hip Hinge
Half foam roller squeeze with shoulder flexion
Pass through
Kipping PU/MU progression
Ring Push Up
Ring Dip
Plank to downdog

Bergener

This should be done in 10 minutes. If done early work on other weaknesses....rope climb, DU, wall balls, mobility, etc...

BUY IN

1 Power Clean + 1 Squat Clean

x 5 sets of complex @ 75%

SKILL

HSPU

WOD

15 minute AMRAP

20 HSPU

40 Sit ups

60 Air Squats

80 Walking lunge steps total

In the remaining time: BURPEES

Your score is total burpees completed.

CASH OUT

EMOTM 5 minutes: 4 strict pull ups or Chest to Bar

MOBILITY

Hip flexors

if something other than what is listed needs attention/mobility work...let us know

9/30/14

ANNOUNCEMENTS
CrossFit Plexus will be holding our first In House Competition October 18th! SIGN UP IN THE BOX!

Programming note:
We are following the Hatch Squat Cycle ( Spreadsheet ) Download this file and insert your 1RM of Back Squat + Front Squat and it will populate all weights for you.

Some things may seem monotonous but they will only help develop you as an athlete.
The key to this cycle is simple...The more you show up , the stronger, better and faster you will be.

WARM UP

30-60 seconds of each:
Roll Feet
Hollow body hold or hollow rock
Downhill skier hold with pvc
High knee to step back Lunge
Dowel Hip Hinge
Half foam roller squeeze with shoulder flexion
Pass through
Kipping PU/MU progression
Ring Push Up
Ring Dip
Plank to downdog

Bergener

This should be done in 10 minutes. If done early work on other weaknesses....rope climb, DU, wall balls, mobility, etc...

BUY IN

1 Power Snatch + 1 Squat Snatch 

x5 sets of complex @ 75%

SKILL

Push Press

WOD

EMOTM for 21 minutes

Minute 1 - 15 Box Jumps 24/20

Minute 2 - 8 Push Press 115/75

Minute 3 - 25 Double Unders

CASH OUT

Clean Pull 5 x 5 @ 95%

MOBILITY

Triceps/calf

if something other than what is listed needs attention/mobility work...let us know

9/29/2014

ANNOUNCEMENTS
CrossFit Plexus will be holding our first In House Competition October 18th!

Programming note:
We are following the Hatch Squat Cycle ( Spreadsheet ) Download this file and insert your 1RM of Back Squat + Front Squat and it will populate all weights for you.

Some things may seem monotonous but they will only help develop you as an athlete.
The key to this cycle is simple...The more you show up , the stronger, better and faster you will be.

WARM UP
30-60 seconds of each:
Roll Feet
Hollow body hold or hollow rock
Downhill skier hold with pvc
High knee to step back Lunge
Dowel Hip Hinge
Half foam roller squeeze with shoulder flexion
Pass through
Kipping PU/MU progression
Ring Push Up
Ring Dip
Plank to downdog

Bergener

This should be done in 10 minutes. If done early work on other weaknesses....rope climb, DU, wall balls, mobility, etc...

BUY IN

Back Squat

8 reps @ 65%1RM
8 reps @ 70% 1RM
6 reps @ 80% 1RM
6 reps @ 85% 1RM

then

Front Squat

5 reps @ 70% 1RM
5 reps @ 75% 1RM
5 reps @ 80% 1RM
5 reps @ 85% 1RM

rest ~2 min between sets

SKILL

Ring Dips

WOD

For time:

Run 800m
30 HR PU
20 Ring Rows(as hard as possible)
10 Ring Dips

12 min time cap

CASH OUT

Muscle Snatch and Snatch Balance
5 reps @ 65% 1RM
4 reps @ 70% 1RM
3 reps @ 75% 1RM

Of each exercise, done any order

MOBILITY

Legs and Arms

if something other than what is listed needs attention/mobility work...let us know!

9/26/2014

ANNOUNCEMENTS

CrossFit Plexus will be out at :
Ropes for Hopes - Sept 27th
(click for more info!)

See you there!

Programming note:
We are following the Hatch Squat Cycle ( Spreadsheet ) Download this file and insert your 1RM of Back Squat + Front Squat and it will populate all weights for you.

Some things may seem monotonous but they will only help develop you as an athlete.
The key to this cycle is simple...The more you show up , the stronger, better and faster you will be.

WARM UP

30-60 seconds of each:
Roll Feet
DU
Hollow body hold or hollow rock
Downhill skier hold with pvc
In-line Lunge
Half foam roller squeeze with shoulder flexion
Pass through
Kipping swing/MU progression
Ring Push Up
Ring Dip
Plank to downdog

Bergener

This should be done in 10 minutes. If done early work on other weaknesses....rope climb, DU, wall balls, etc...

BUY IN

2 power jerk + 1 split jerk 

complex x 4 @ 70%

SKILL

Med ball clean (http://youtu.be/DoNt5D_fRE4?t=11s)

Tire Flip

WOD

Partner WOD!

With a partner complete TOTAL REPS (break up however):

3 Rounds:

40 med ball sit ups (team choice)

30 med ball clean to over shoulder 20# ball for both M/F

20 Tire Flips (back and forth)

All reps of a rd must be completed before starting next one.

CASH OUT

3 x max L-sit hold in ring support

MOBILITY

L/S

if something other than what is listed needs attention/mobility work...let us know!

9/25/2014

ANNOUNCEMENTS

CrossFit Plexus will be out at :
Ropes for Hopes - Sept 27th
(click for more info!)

See you there!

Programming note:
We are following the Hatch Squat Cycle ( Spreadsheet ) Download this file and insert your 1RM of Back Squat + Front Squat and it will populate all weights for you.

Some things may seem monotonous but they will only help develop you as an athlete.
The key to this cycle is simple...The more you show up , the stronger, better and faster you will be.

WARM UP

30-60 seconds of each:
Roll Feet
DU
Hollow body hold or hollow rock
Downhill skier hold with pvc
In-line Lunge
Half foam roller squeeze with shoulder flexion
Pass through
Kipping swing/MU progression
Ring Push Up
Ring Dip
Plank to downdog

Bergener

This should be done in 10 minutes. If done early work on other weaknesses....rope climb, DU, wall balls, etc...

BUY IN

Back Squat

10 reps @ 60%1RM
10 reps @ 65% 1RM
8 reps @ 70% 1RM
8 reps @ 75% 1RM

then

Front Squat

5 reps @ 60% 1RM
5 reps @ 65% 1RM
5 reps @ 70% 1RM
5 reps @ 70% 1RM

rest ~2 min between sets

SKILL

HSPU

WOD

For time:

Run 400m

20 KBS 70/53 (American)

10 HSPU

Run 400m

12 min time cap

CASH OUT

Snatch grip Push Press 5 x 5 @ 70%

MOBILITY

Glutes/Hammy

if something other than what is listed needs attention/mobility work...let us know!

9/24/2014

ANNOUNCEMENTS
CrossFit Plexus will be out at :
Ropes for Hopes - Sept 27th
(click for more info!)

See you there!

Programming note:
We are following the Hatch Squat Cycle ( Spreadsheet ) Download this file and insert your 1RM of Back Squat + Front Squat and it will populate all weights for you.

Some things may seem monotonous but they will only help develop you as an athlete.
The key to this cycle is simple...The more you show up , the stronger, better and faster you will be.

WARM UP

30-60 seconds of each:
Roll Feet
DU
Hollow body hold or hollow rock
Downhill skier hold with pvc
In-line Lunge
Half foam roller squeeze with shoulder flexion
Pass through
Kipping swing/MU progression
Ring Push Up
Ring Dip
Plank to downdog

Bergener

This should be done in 10 minutes. If done early work on other weaknesses....rope climb, DU, wall balls, etc...

BUY IN

1 Power Clean + 2 Squat Clean x 4 sets
@ 70% 1RM

SKILL

Clean

WOD

"Elizabeth"
21-15-9
Squat clean 135/95
STRICT Ring Dips

CASH OUT

Emotm 5 min
3 strict pull ups or chest to bar

MOBILITY

Triceps/Traps

if something other than what is listed needs attention/mobility work...let us know!

9/23/2014

ANNOUNCEMENTS
CrossFit Plexus will be out at :
Ropes for Hopes - Sept 27th
(click for more info!)

See you there!

Programming note:
We are following the Hatch Squat Cycle ( Spreadsheet ) Download this file and insert your 1RM of Back Squat + Front Squat and it will populate all weights for you.

Some things may seem monotonous but they will only help develop you as an athlete.
The key to this cycle is simple...The more you show up , the stronger, better and faster you will be.

WARM UP

30-60 seconds of each:
Roll Feet
DU
Hollow body hold or hollow rock
Downhill skier hold with pvc
In-line Lunge
Half foam roller squeeze with shoulder flexion
Pass through
Kipping swing/MU progression
Ring Push Up
Ring Dip
Plank to downdog

Bergener

This should be done in 10 minutes. If done early work on other weaknesses....rope climb, DU, wall balls, etc...

BUY IN

1 Power Snatch + 2 Squat Snatch x 4 sets
@ 70% 1RM

SKILL

Snatch/Pistols

WOD

15 min AMRAP

40 Pistols (20 each leg)
20 Ring Pull-Ups(scale to ring rows)
3 Wall Walks

CASH OUT

Clean Pull
5 x 5 @ 90%1RM

MOBILITY

Quads

if something other than what is listed needs attention/mobility work...let us know!

9/21/2014

ANNOUNCEMENTS

CrossFit Plexus will be out at :
Ropes for Hopes - Sept 27th
(click for more info!)

See you there!

Programming note:
We are following the Hatch Squat Cycle ( Spreadsheet ) Download this file and insert your 1RM of Back Squat + Front Squat and it will populate all weights for you. 

Some things may seem monotonous but they will only help develop you as an athlete.
The key to this cycle is simple...The more you show up , the stronger, better and faster you will be.

WARM UP

30-60 seconds of each:
Roll Feet
DU
Hollow body hold or hollow rock
Downhill skier hold with pvc
In-line Lunge
Half foam roller squeeze with shoulder flexion
Pass through
Kipping swing/MU progression
Ring Push Up
Ring Dip
Plank to downdog

Bergener

This should be done in 10 minutes. If done early work on other weaknesses....rope climb, DU, wall balls, etc...

BUY IN

Back Squat

8 reps @ 65%1RM
8 reps @ 70% 1RM
8 reps @ 80% 1RM
6 reps @ 85% 1RM

then

Front Squat

5 reps @ 60% 1RM
5 reps @ 70% 1RM
5 reps @ 75% 1RM
5 reps @ 80% 1RM

rest ~2 min between sets

SKILL

SDHP

WOD

For Time:
100 DU
50 KB SDHP 70/53
25 Burpees

10 min time cap

CASH OUT

Complete the reps below for each exercise:
Muscle Snatch and Snatch Balance
5 reps @ 65% 1RM
4 reps @ 70% 1RM
3 reps @ 75% 1RM

MOBILITY

Shoulders/Traps

if something other than what is listed needs attention/mobility work...let us know!

9/19/2014

ANNOUNCEMENTS

CrossFit Plexus will be out at :
Step Out: Walk to Stop Diabetes - Sept 20th
Ropes for Hopes - Sept 27th
(click for more info!)

See you there!

Programming note:
We are following the Hatch Squat Cycle ( Spreadsheet ) Download this file and insert your 1RM of Back Squat + Front Squat and it will populate all weights for you.

Some things may seem monotonous but they will only help develop you as an athlete.
The key to this cycle is simple...The more you show up , the stronger, better and faster you will be.

WARM UP

30-60 seconds of each:
Roll Feet
Plank
Hollow body hold or hollow rock
Downhill skier hold
In-line Lunge
Half foam roller squeeze with shoulder flexion
Pass through
Kipping swing/MU progression
Ring Push Up
Ring Dip
Bergener

This should be done in 10 minutes. If done early work on other weaknesses....rope climb, DU, wall balls, etc...

BUY IN

2 Power Jerk + 1 Split Jerk - 3 rounds @ 65% 1RM

SKILL

BB Bent over row

WOD

6 minute AMRAP

10 BB bent over row 115/75

20 Push Ups

30 Pull Ups

rest 4 minutes

6 minute AMRAP

5 BB bent over row 115/75

10 Push Ups 

15 Pull ups

CASH OUT

3 x 30 seconds - ring support hold

MOBILITY

Lats

if something other than what is listed needs attention/mobility work...let us know!

9/18/2014

ANNOUNCEMENTS

CrossFit Plexus will be out at :
Step Out: Walk to Stop Diabetes - Sept 20th
Ropes for Hopes - Sept 27th
(click for more info!)

See you there!

Programming note:
We are following the Hatch Squat Cycle ( Spreadsheet ) Download this file and insert your 1RM of Back Squat + Front Squat and it will populate all weights for you. 

Some things may seem monotonous but they will only help develop you as an athlete.
The key to this cycle is simple...The more you show up , the stronger, better and faster you will be.

WARM UP

30-60 seconds of each:
Roll Feet
Plank
Hollow body hold or hollow rock
Downhill skier hold
In-line Lunge
Half foam roller squeeze with shoulder flexion
Pass through
Kipping swing/MU progression
Ring Push Up
Ring Dip
Bergener

This should be done in 10 minutes. If done early work on other weaknesses....rope climb, DU, wall balls, etc...

BUY IN

Back Squat

10 reps @ 60%1RM

8 reps @ 70% 1RM

8 reps @ 75% 1RM

8 reps @ 80% 1RM

then

Front Squat

5 reps @ 60% 1RM

5 reps @ 65% 1RM

5 reps @ 70% 1RM

5 reps @ 70% 1RM

rest ~2 min between sets

SKILL

Hang Snatch

WOD

For Time:
20 Hang Snatch 95/65
40 Lunge Steps in place 95/65 (weight on your back)
20 OHS 95/65

10 min time cap

CASH OUT

Snatch Grip Push Press
3 sets x 5 reps @70% 1RM

MOBILITY

Shoulders

if something other than what is listed needs attention/mobility work...let us know!

9/17/2014

ANNOUNCEMENTS

CrossFit Plexus will be out at :
Step Out: Walk to Stop Diabetes - Sept 20th
Ropes for Hopes - Sept 27th
(click for more info!)

See you there!

Programming note:
We are following the Hatch Squat Cycle ( Spreadsheet ) Download this file and insert your 1RM of Back Squat + Front Squat and it will populate all weights for you. 

Some things may seem monotonous but they will only help develop you as an athlete.
The key to this cycle is simple...The more you show up , the stronger, better and faster you will be.

WARM UP

30-60 seconds of each:
Roll Feet
Plank
Hollow body hold or hollow rock
Downhill skier hold
In-line Lunge
Half foam roller squeeze with shoulder flexion
Pass through
Kipping swing/MU progression
Ring Push Up
Ring Dip
Bergener

This should be done in 10 minutes. If done early work on other weaknesses....rope climb, DU, wall balls, etc...

BUY IN

1 Power Clean + 2 Squat Cleans x 3 sets @ 65% 1RM

*these should be touch and go!

SKILL

Clean

WOD

"Kelly"

5rft:
400m run
30 Box Jump 24"/20"
30 Wall Balls 20#/14#

CASH OUT

EMOTM - 6 MIN

2 strict pull-ups or chest to bar

MOBILITY

Abductors/Psoas

if something other than what is listed needs attention/mobility work...let us know!

9/16/2014

ANNOUNCEMENTS

CrossFit Plexus will be out at :
Step Out: Walk to Stop Diabetes - Sept 20th
Ropes for Hopes - Sept 27th
(click for more info!)

See you there!

Programming note:
We are following the Hatch Squat Cycle ( Spreadsheet ) Download this file and insert your 1RM of Back Squat + Front Squat and it will populate all weights for you.

Some things may seem monotonous but they will only help develop you as an athlete.
The key to this cycle is simple...The more you show up , the stronger, better and faster you will be.

WARM UP

30-60 seconds of each:
Roll Feet
Plank
Hollow body hold or hollow rock
Downhill skier hold
In-line Lunge
Half foam roller squeeze with shoulder flexion
Pass through
Kipping swing/MU progression
Ring Push Up
Ring Dip
Bergener


This should be done in 10 minutes. If done early work on other weaknesses....rope climb, DU, wall balls, etc...


BUY IN

1 Power Snatch + 2 Squat Snatch x 3 sets @ 65% 1RM

*these should be touch and go!

SKILL

HSPU

WOD

EMOTM for 21 minutes

min 1: 20 DU

min 2: 10 burpees

min 3: 5 HSPU

*if you do not finish the reps in a given minute, go right to the next exercise. do not finish reps you missed.

CASH OUT

Clean pull 2 x 7 @ 70% 1 RM

MOBILITY

triceps/chest

if something other than what is listed needs attention/mobility work...let us know!

9/15/2014

ANNOUNCEMENTS

CrossFit Plexus will be out at :
Step Out: Walk to Stop Diabetes - Sept 20th
Ropes for Hopes - Sept 27th
(click for more info!)

See you there!

Programming note:
We are following the Hatch Squat Cycle ( Spreadsheet ) Download this file and insert your 1RM of Back Squat + Front Squat and it will populate all weights for you. 

Some things may seem monotonous but they will only help develop you as an athlete.
The key to this cycle is simple...The more you show up , the stronger, better and faster you will be.

WARM UP

30-60 seconds of each:
Roll Feet
Plank

Hollow body hold or hollow rock
Downhill skier hold
In-line Lunge
Half foam roller squeeze with shoulder flexion
Pass through
Kipping swing/MU progression
Ring Push Up
Ring Dip
Bergener


This should be done in 10 minutes. If done early work on other weaknesses....rope climb, DU, wall balls, etc...


BUY IN

Back Squat

10 reps @ 60%1RM

8 reps @ 65% 1RM

6 reps @ 70% 1RM

6 reps @ 75% 1RM

6 reps @ 80% 1RM

then

Front Squat

5 reps @ 60% 1RM

5 reps @ 70% 1RM

5 reps @ 75% 1RM

5 reps @ 75% 1RM

rest ~2 min between sets

SKILL

Ground to Overhead

WOD

8 min AMRAP

15 Russian KBS 70/53

7 G2OH 95/65

CASH OUT

Superset of : Muscle Snatch and Snatch Balance

5 reps @ 60% 1RM

4 reps @ 65% 1RM

3 reps @ 70% 1RM

MOBILITY

Hips

if something other than what is listed needs attention/mobility work...let us know!

9/9/2014

ANNOUNCEMENTS

CrossFit Plexus will be out at :
Step Out: Walk to Stop Diabetes - Sept 20th
Ropes for Hopes - Sept 27th
(click for more info!)

See you there!

Programming note:
We will be on a 12 week cycle. from this week until the week of Thanksgiving. We will be following the Hatch Squat Cycle ( Spreadsheet ) Download this file and insert your 1RM of Back Squat + Front Squat and it will populate all weights for you. For the Clean, Snatch and Jerk we will be following a program I modified from Catalyst Athletics for the 12 weeks.

Each day for the next 12 weeks is already set up and will be as follows:

M - BS+FS and Snatch skill
Tu - Snatch and Clean Pull
W - Clean and Pull-ups
Th - BS+FS and Push Press
Fri - Jerk and Ring Work

Some things may seem monotonous but they will only help develop you as an athlete.

The key to this next cycle is simple...The more you show up , the stronger, better and faster you will be.

WARM UP

30-60 seconds of each:
Roll Feet
Plank to downdog
Downhill skier rock
1 Leg hip hinge
Hollow body hold or hollow rock
Superman
Block squeeze with shoulder flexion
Pass through
Kipping swing/MU progression
Ring Push Up
Ring Dip

Bergener

This should be done in 10 minutes. If done early work on other weaknesses....rope climb, DU, wall balls, etc...

BUY IN

1 Power Snatch + 2 Squat Snatch x 4 sets
@ 60% - Don't drop the bar

SKILL

Ring Dips - ROM/standards

WOD

Every 8 minutes for 24 minutes

Run 400m
20 KB Snatch 53/35 (total)
10 strict Ring Dips

Rest the remaining time between rounds

CASH OUT

Clean Pull 4x5 @ 60% 1RM

MOBILITY

Shoulders

if something other than what is listed needs attention/mobility work...let us know!

9/12/2014

ANNOUNCEMENTS

CrossFit Plexus will be out at :
Step Out: Walk to Stop Diabetes - Sept 20th
Ropes for Hopes - Sept 27th
(click for more info!)

See you there!

Programming note:
We will be on a 12 week cycle. from this week until the week of Thanksgiving. We will be following the Hatch Squat Cycle ( Spreadsheet ) Download this file and insert your 1RM of Back Squat + Front Squat and it will populate all weights for you. For the Clean, Snatch and Jerk we will be following a program I modified from Catalyst Athletics for the 12 weeks.

Each day for the next 12 weeks is already set up and will be as follows:
M - BS+FS and Snatch skill
Tu - Snatch and Clean Pull
W - Clean and Pull-ups
Th - BS+FS and Push Press
Fri - Jerk and Ring Work

Some things may seem monotonous but they will only help develop you as an athlete.

The key to this next cycle is simple...The more you show up , the stronger, better and faster you will be.

WARM UP

30-60 seconds of each:
Roll Feet
Plank to downdog
Downhill skier rock
1 Leg hip hinge
Hollow body hold or hollow rock
Superman
Block squeeze with shoulder flexion
Pass through
Kipping swing/MU progression
Ring Push Up
Ring Dip

Bergener

This should be done in 10 minutes. If done early work on other weaknesses....rope climb, DU, wall balls, etc...

BUY IN

2 Power Jerk + 1 Split Jerk x 2 sets
@ 60% 1RM

SKILL

HRPU

WOD

10 Hang Clean 135/95
20 Deadlift 135/95
30 HR Push ups
40 Double Unders
50 Sit Ups
40 Double Unders
30 HR Push ups
20 Deadlift 135/95
10 Hang Clean 135/95

CASH OUT

3 x 30 seconds - Handstand hold

MOBILITY

everything

if something other then what is listed needs attention/mobility work...let us know!

9/11/2014

ANNOUNCEMENTS

CrossFit Plexus will be out at :
Step Out: Walk to Stop Diabetes - Sept 20th
Ropes for Hopes - Sept 27th
(click for more info!)

See you there!

Programming note:
We will be on a 12 week cycle. from this week until the week of Thanksgiving. We will be following the Hatch Squat Cycle ( Spreadsheet ) Download this file and insert your 1RM of Back Squat + Front Squat and it will populate all weights for you. For the Clean, Snatch and Jerk we will be following a program I modified from Catalyst Athletics for the 12 weeks.

Each day for the next 12 weeks is already set up and will be as follows:
M - BS+FS and Snatch skill
Tu - Snatch and Clean Pull
W - Clean and Pull-ups
Th - BS+FS and Push Press
Fri - Jerk and Ring Work

Some things may seem monotonous but they will only help develop you as an athlete.

The key to this next cycle is simple...The more you show up , the stronger, better and faster you will be.

WARM UP

30-60 seconds of each:
Roll Feet
Plank to downdog
Downhill skier rock
1 Leg hip hinge
Hollow body hold or hollow rock
Superman
Block squeeze with shoulder flexion
Pass through
Kipping swing/MU progression
Ring Push Up
Ring Dip

Bergener

This should be done in 10 minutes. If done early work on other weaknesses....rope climb, DU, wall balls, etc...

BUY IN

Back Squat -
10 reps @ 60% 1RM
8 reps @ 65% 1RM
8 reps @ 70% 1RM
6 reps @ 75% 1RM
then
Front Squat
5 reps @ 60% 1RM
5 reps @ 65% 1RM
5 reps @ 70% 1RM
5 reps @ 70% 1RM

rest ~2 min between sets, this should not take longer than 20 minutes

SKILL

Thruster

WOD

1-2-3-4-5-6-7-8-9-10
Thrusters 95/65

*After every rd complete a 200m run

CASH OUT

Snatch Grip Push Press
2 x 5 @ 65%

MOBILITY

Lats and hamstrings

if something other then what is listed needs attention/mobility work...let us know!

9/10/2014

ANNOUNCEMENTS

BRING A FRIEND FREE TODAY!!!

CrossFit Plexus will be out at :
Step Out: Walk to Stop Diabetes - Sept 20th
Ropes for Hopes - Sept 27th
(click for more info!)

See you there!

Programming note:
We will be on a 12 week cycle. from this week until the week of Thanksgiving. We will be following the Hatch Squat Cycle ( Spreadsheet ) Download this file and insert your 1RM of Back Squat + Front Squat and it will populate all weights for you. For the Clean, Snatch and Jerk we will be following a program I modified from Catalyst Athletics for the 12 weeks.

Each day for the next 12 weeks is already set up and will be as follows:
M - BS+FS and Snatch skill
Tu - Snatch and Clean Pull
W - Clean and Pull-ups
Th - BS+FS and Push Press
Fri - Jerk and Ring Work

Some things may seem monotonous but they will only help develop you as an athlete.

The key to this next cycle is simple...The more you show up , the stronger, better and faster you will be.

WARM UP

30-60 seconds of each:
Roll Feet
Plank to downdog
Downhill skier rock
1 Leg hip hinge
Hollow body hold or hollow rock
Superman
Block squeeze with shoulder flexion
Pass through
Kipping swing/MU progression
Ring Push Up
Ring Dip

Bergener

This should be done in 10 minutes. If done early work on other weaknesses....rope climb, DU, wall balls, etc...

BUY IN

1 Power Clean + 2 Squat Clean x 4 sets
@ 60% 1RM - don't drop the bar

SKILL

Wall Balls

WOD

"Karen"

For Time:
150 Wall Balls 20/14

CASH OUT

EMOTM 8 minutes -
1 strict pull up

MOBILITY

Hips

9/8/2014

ANNOUNCEMENTS

CrossFit Plexus will be out at :
Step Out: Walk to Stop Diabetes - Sept 20th
Ropes for Hopes - Sept 27th
(click for more info!)

See you there!

Programming note:
We will be on a 12 week cycle. from this week until the week of Thanksgiving. We will be following the Hatch Squat Cycle ( Spreadsheet ) Download this file and insert your 1RM of Back Squat + Front Squat and it will populate all weights for you. For the Clean, Snatch and Jerk we will be following a program I modified from Catalyst Athletics for the 12 weeks.

Each day for the next 12 weeks is already set up and will be as follows:
M - BS+FS and Snatch skill
Tu - Snatch and Clean Pull
W - Clean and Pull-ups
Th - BS+FS and Push Press
Fri - Jerk and Ring Work

Some things may seem monotonous but they will only help develop you as an athlete.

The key to this next cycle is simple...The more you show up , the stronger, better and faster you will be.

WARM UP

30-60 seconds of each:
Roll Feet
Plank to downdog
Downhill skier rock
1 Leg hip hinge
Hollow body hold or hollow rock
Superman
Block squeeze with shoulder flexion
Pass through
Kipping swing/MU progression
Ring Push Up
Ring Dip

Bergener

This should be done in 10 minutes. If done early work on other weaknesses....rope climb, DU, wall balls, etc...

BUY IN

Back Squat -
10 reps @ 60% 1RM
8 reps @ 70% 1RM
6 reps @ 75% 1RM
4 reps @ 80% 1RM
then
Front Squat
5 reps @ 60% 1RM
5 reps @ 70% 1RM
5 reps @ 70% 1RM
5 reps @ 70% 1RM

rest ~2 min between sets, this should not take longer than 20 minutes

SKILL

Pull-Up

WOD

12 min AMRAP
25 DU
10 Pull-ups
5 Burpees on to a 45# plate (2 feet landing on center of plate req'd)

CASH OUT

Muscle Snatch
4 reps @ 50% 1RM
4 reps @ 55% 1RM
3 reps @ 60% 1RM

MOBILITY

Quads and Glutes

if something other then what is listed needs attention/mobility work...let us know!

9/5/2014

ANNOUNCEMENTS
CrossFit Plexus will be out at :
Step Out: Walk to Stop Diabetes - Sept 20th
Ropes for Hopes - Sept 27th
(click for more info!)

See you there!

WARM UP

30-60 seconds of each:

Plank to downdog
Hollow body hold or hollow rock
Superman
Block squeeze with shoulder flexion
Pass through
Kipping swing/MU progression
Ring Push Up/Ring Dip
Downhill skier rock
1 Leg hip hinge
OH squat

Bergener

BUY IN

3 x 10 - Ring Rows

SKILL

All Lifts

WOD

10 RFT
3 Squat Cleans 135/95
2 Squat Snatch 135/95
1 Thruster 135/95

CASH OUT

Row 500m x 3

Rest 1:1 - share rowers

MOBILITY

rotator cuff and quads

9/4/2014

ANNOUNCEMENTS
CrossFit Plexus will be out at :
Step Out: Walk to Stop Diabetes - Sept 20th
Ropes for Hopes - Sept 27th
(click for more info!)

See you there!

WARM UP

30-60 seconds of each:

Plank to downdog
Hollow body hold or hollow rock
Superman
Block squeeze with shoulder flexion
Pass through
Kipping swing/MU progression
Ring Push Up/Ring Dip
Downhill skier rock
1 Leg hip hinge
OH squat

Bergener

SKILL

Wall Ball

BUY IN

5 min AMRAP
Wall Balls 20/14
Every time you break/drop the ball - 3 burpees

WOD

3 rounds of:

5 minutes to complete:
200m run x 2
30 Russian KBS 53/35
in remaining time: Max Effort Push-Ups

rest 1 minute

Score is total Push-Ups 

CASH OUT

3 x 1 minute - feet elevated plank

3 x 30 seconds - feet elevated side plank

MOBILITY

hamstrings/glutes

9/3/2014

ANNOUNCEMENTS
CrossFit Plexus will be out at :
Step Out: Walk to Stop Diabetes - Sept 20th
Ropes for Hopes - Sept 27th
(click for more info!)

See you there!

WARM UP

30-60 seconds of each:

Plank to downdog
Hollow body hold or hollow rock
Superman
Block squeeze with shoulder flexion
Pass through
Kipping swing/MU progression
Ring Push Up/Ring Dip
Downhill skier rock
1 Leg hip hinge
OH squat

Bergener

SKILL

Clean

BUY IN

Take 15 min to find a heavy clean

WOD

EMOTM for 10 minutes:

7 Burpees over the bar (2 feet take off and 2 feet landing req'd)

1 Clean, AHAP

score is weight on the bar x reps completed

CASH OUT

3-5 MAX ring support holds

MOBILITY

lats/chest

9/2/2014

ANNOUNCEMENTS

CrossFit Plexus will be out at :
Step out walk against Diabetes Sept 20th
Hopes for Ropes Sept 27th

See you there!

WARM UP

30-60 seconds of each:

Plank to downdog
Hollow body hold or hollow rock
Superman
Block squeeze with shoulder flexion
Pass through
Kipping swing/MU progression
Ring Push Up/Ring Dip
Downhill skier rock
1 Leg hip hinge
OH squat

Bergener

BUY IN

6 sets of:

1 High Hang Squat Snatch + 1 Squat Snatch w/ no feet mov't (can come up on toes but cannot leave ground)
@ 50-65% 1RM - build to the heaviest weight in those %

WOD

4 RFT:

5 Strict Ring Dips
15 Box Jump 30/24"
30 Walking Lunge Steps (total)

14 min time cap

CASH OUT

3-5 x 200m Sprint
rest as needed

MOBILITY

hip flexor/triceps