Tuesday, March 31

4/1/2015

ANNOUNCEMENTS

Upcoming Local Competitions:

"2015 Spring Fling" - May 16th - Elkton, MD - Teams of 3 men or 3 women - $60/team

Details and sign up: https://www.eventbrite.com/e/2015-spring-fling-tickets-15892134803?aff=efbevent

"Frontline Wars" - RX May 30th/Scaled May 31st - Wilmington - Teams of 4 (2M/2F) - $200/team

They also have master's individual RX options

Details and sign up: http://www.eventbrite.com/e/frontline-wars-a-competition-by-frontline-crossfit-mastersrxscaled-tickets-16321189116?aff=efbevent

WARM UP

Bergener
Then have your coach assign you the best choice below for you:
In Line Lunge/Lateral box step down(pistol mod)
Down Dog
Push Up
Ring Dip/HSPU
Pull up/Muscle Up

SKILL

Set up your barbell/weights

*many of you have trouble adding your total weight on the bar when increasing. This WOD will help you mentally get better at this, it's a skill everyone should have.

BUY IN

EMOTM - 8 minutes

15 burpee box jump overs

DON'T TOUCH THE BOX!!!

100m sprint penalty

WOD

For time:
100 Deadlift 135/95
90 Back squat 110/80
80 Power clean 105/75
70 Jerks 100/70
60 SDHP 95/65
50 Front squat 105/75
40 Hang power clean 90/60
30 Thrusters 100/70
20 Power Snatch 95/65
10 Overhead squat 105/75

You must change your own weights

*30 minute time cap*

CASH OUT

As a class complete:

"Murph"

Break up reps as needed, more than one person should be working at a time. No more then 5 on a team.

MOBILITY

Anything and Everything

Monday, March 30

3/31/2015

WARM UP

Bergener
Then have your coach assign you the best choice below for you:
In Line Lunge/Lateral box step down(pistol mod)
Down Dog
Push Up
Ring Dip/HSPU
Pull up/Muscle Up

SKILL

Hang Clean - warm up to WOD weight. Go over cycling

BUY IN

8 sets x 2 reps Front Squat
Pause for 3 seconds at absolute bottom
Start with 60% 1RM and work heavier if possible

WOD

12 min AMRAP

10 Hang Cleans 115/75
10 Bar Facing Burpees
15 Sit Ups

CASH OUT

5 sets of
High Hang + Hang Snatch (squat preferred)
Start at 50% 1RM and work heavier if form allows

MOBILITY

Quads

Sunday, March 29

3/30/2015

Custom CFP Leaderboard for the CrossFit Games Open 2015:

WARM UP

Bergener

Then have your coach assign you the best choice below for you:

In Line Lunge/Lateral box step down(pistol mod)

Down Dog

Push Up

Ring Dip/HSPU

Pull up/Muscle Up

SKILL

Thruster - warm up to weight
Rowing efficiency - Getting in and out/damper setting

BUY IN

Take 10 min to find a Hang Clean + Push Jerk

Extra hip flexor and quad mobility

Row 3 minutes
Min 1 : 60%
Min 2 : 80-85%
Min 3 : 70-75%

Warm up to thruster weight

WOD

4 rounds for QUALITY not time...that's right no clock needed

10 TTB

15 WB 20/14
12 Push Press 95/65

*without a time demand take the time to make every rep perfect

Or

15.5

Rx’d
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’dWomen, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 95 lb.
Women use 65 lb.

Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 65 lb.
Women use 45 lb.

CASH OUT

3 x 30 sec Kipping Swings on rings

2 x 5 Banded him ext on rings

2 x 5 Banded MU transitions

https://youtu.be/I3NBoft165E

Recover

MOBILITY

Hips/shoulders

Thursday, March 26

3/27/2015 - 15.5

Custom CFP Leaderboard for the CrossFit Games Open 2015:

WARM UP

Bergener (don't forget snatch balance...)
Deep Squat hold (get as low as possible, hold on to something if needed)
Bridge with Block Squeeze
In-line Lunges
Push Ups
Down Dog
Pull Ups
Pass Through

Once finished start BUY IN and WOD Movement Specific

SKILL

Thruster
Rowing efficiency

BUY IN

Extra hip flexor and quad mobility

Row 3 minutes
Min 1 : 60%
Min 2 : 80-85%
Min 3 : 70-75%

Warm up to thruster weight

WOD

15.5

Rx’d
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’dWomen, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 95 lb.
Women use 65 lb.

Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 65 lb.
Women use 45 lb.

CASH OUT

Recover

MOBILITY

Hips//shoulders

Wednesday, March 25

3/26/2015

Custom CFP Leaderboard for the CrossFit Games Open 2015:

WARM UP

Bergener (don't forget snatch balance...)
Deep Squat hold (get as low as possible, hold on to something if needed)
Bridge with Block Squeeze
In-line Lunges
Push Ups
Down Dog
Pull Ups
Pass Through

Once finished start BUY IN and WOD Movement Specific

SKILL

Pistols

BUY IN

Spend 10min working on Pistols

*work with coach to use rings, a box, or band to get better!

WOD

3 RFT
25 DU
10 Deadlift 185/135
12 alt KB snatch 53/35

CASH OUT

Rope climbs, everyone should do a few...

MOBILITY

Everything

Tuesday, March 24

3/25/2015

Custom CFP Leaderboard for the CrossFit Games Open 2015:

WARM UP

Bergener (don't forget snatch balance...)
Deep Squat hold (get as low as possible, hold on to something if needed)
Bridge with Block Squeeze
In-line Lunges
Push Ups
Down Dog
Pull Ups
Pass Through

Once finished start BUY IN and WOD Movement Specific

SKILL

Burpee BJO

BUY IN

15 minutes to find a heavy hang snatch
No 1RM

WOD

30-20-10
Thrusters 75/45
Burpee box jump overs

CASH OUT

3 Rounds

With a partner, alternate rowing 500m and 20 WB

MOBILITY

Calves & hip flexors

Monday, March 23

3/24/2015

Custom CFP Leaderboard for the CrossFit Games Open 2015:

WARM UP

Bergener (don't forget snatch balance...)
Deep Squat hold (get as low as possible, hold on to something if needed)
Bridge with Block Squeeze
In-line Lunges
Push Ups
Down Dog
Pull Ups
Pass Through

Once finished start BUY IN and WOD Movement Specific

SKILL

Pull-ups

BUY IN

Pull-Ups

5 sets x 6-8 reps

*work efficiency

WOD

EMOTM 12 MIN

1 Snatch

3 Ring Dips

5 Lateral box Jump 20"

*yes...all 3 exercises every minute!

CASH OUT

Plank

4x Max hold

MOBILITY

Shoulders/triceps

Sunday, March 22

3/23/2015

Custom CFP Leaderboard for the CrossFit Games Open 2015:

WARM UP

Bergener (don't forget snatch balance...)
Deep Squat hold (get as low as possible, hold on to something if needed)
Bridge with Block Squeeze
In-line Lunges
Push Ups
Down Dog
Pull Ups
Pass Through

Once finished start BUY IN and WOD Movement Specific

SKILL

Box Jump

BUY IN

Front Squat + Push Press

3 sets x 6 reps (FS+PP,FS+PP...)

Use 75-85% 1RM of PP

WOD

10 min AMRAP

15 Burpees

20 KBS 70/53

12 Box Jump 24/20

15.4

CASH OUT

BB Row

5 x 5

Heavy but with perfect form

MOBILITY

Quads

Thursday, March 19

3/20/2015 - 15.4

Custom CFP Leaderboard for the CrossFit Games Open 2015:

WARM UP

Bergener (don't forget snatch balance...)
Deep Squat hold (get as low as possible, hold on to something if needed)
Bridge with Block Squeeze
In-line Lunges
Push Ups
Down Dog
Pull Ups
Pass Through

Once finished start BUY IN and WOD Movement Specific

SKILL

HSPU

BUY IN

Extra shoulder mobility!!! Use Supple Leopard...2-3 different techniques on each arm

Take 15 minutes to warm up clean (and push press)

RX- few sets of light push press to loosen shoulders

Set up your mark on the wall.

WOD

WORKOUT 15.4

Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men clean 185 lb.
Women clean 125 lb.

Notes
Prior to starting this workout each athlete will need to stand against the wall and measure and mark their foot line for the handstand push-ups (details to the left). At the call of “3-2-1 … go,” the athlete will kick up into a handstand and perform handstand push-ups. Once 3 handstand push-up reps are complete they will move to the barbell for 3 cleans, then back to the wall for 6 handstand push-ups, then 3 cleans, etc. Each round, the number of repetitions of the handstand push-ups will increase by 3. After every 3 rounds, the number of clean reps will increase by 3. Athletes will continue following this pattern for as many reps as possible within the 8 minutes.

Your score will be the total number of repetitions completed before the 8-minute time cap.

Scaled

Complete as many rounds and reps as possible in 8 minutes of:
10 push presses
10 cleans

Men push press 95 lb. and clean 115 lb.
Women push press 65 lb. and clean 75 lb.

CASH OUT

Row 5-10 min at moderate intensity

MOBILITY

Triceps and hip flexors

Monday, March 16

3/19/2015

Custom CFP Leaderboard for the CrossFit Games Open 2015:

WARM UP

Bergener (don't forget snatch balance...)
Deep Squat hold (get as low as possible, hold on to something if needed)
Bridge with Block Squeeze
In-line Lunges
Push Ups
Down Dog
Pull Ups
Pass Through

Once finished start BUY IN and WOD Movement Specific

SKILL

C&J

BUY IN

Take 10 min to work to a heavy C&J
No 1RM Attempts! Make it pretty.

WOD

8 min AMRAP
5 hang snatch 95/65
10 Wall Balls 20/14
15 sit ups

CASH OUT

3 sets of 6-8 reps TTB
work on efficiency

MOBILITY

Hip Flexors

3/18/2015

Custom CFP Leaderboard for the CrossFit Games Open 2015:

WARM UP

Bergener (don't forget snatch balance...)
Deep Squat hold (get as low as possible, hold on to something if needed)
Bridge with Block Squeeze
In-line Lunges
Push Ups
Down Dog
Pull Ups
Pass Through

Once finished start BUY IN and WOD Movement Specific

SKILL

S2OH

BUY IN

Back Squat
5 x 3 @ 75%

WOD

3-6-9-12
Shoulder to Overhead 115/75
Bar Facing Burpees

**AFTER EVERY ROUND - 20 DU**

CASH OUT

6 min AMRAP
10 American KBS 53/35
10 HRPU

MOBILITY

Shoulders

3/17/2015

Custom CFP Leaderboard for the CrossFit Games Open 2015:

WARM UP

Bergener (don't forget snatch balance...)
Deep Squat hold (get as low as possible, hold on to something if needed)
Bridge with Block Squeeze
In-line Lunges
Push Ups
Down Dog
Pull Ups
Pass Through

Once finished start BUY IN and WOD Movement Specific

SKILL

High hang snatch (squat)

BUY IN

1 high hang + hang snatch
EMOTM 8 min
start at 50% and add if possible

WOD

5 RFT
8 Thrusters 75/45
6 Pull ups

CASH OUT

with a partner:
Row max calories in 5 min - partners decide how to break up the 5 minutes, however each partner much row at least 1 minute total (I.E. A team can't have only 1 person row the whole time)

MOBILITY

Lats

Sunday, March 15

3/16/2015

Custom CFP Leaderboard for the CrossFit Games Open 2015:

WARM UP

Bergener (don't forget snatch balance...)
Deep Squat hold (get as low as possible, hold on to something if needed)
Bridge with Block Squeeze
In-line Lunges
Push Ups
Down Dog
Pull Ups
Pass Through

Once finished start BUY IN and WOD Movement Specific

SKILL

Dubs or Cleans

BUY IN

Front Squat
5 sets x 3 reps
@75% 1RM

3 rounds NOT for time:
1 MU
5 WB
20 DU

WOD

10 min AMRAP
10 Burpees to 45# plate
8 box jumps 24/20
6 Power Cleans 95/65

15.3

Rx’d
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54, Teen Boys 16-17, Teen Girls 16-17)

Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots
100 double-unders

Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet

Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

Complete as many rounds and reps as possible in 14 minutes of:
50 wall-ball shots
200 single-unders

Men use 20-lb. ball to 9 feet, Women use 10-lb. ball to 9 feet

Masters
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)

Complete as many rounds and reps as possible in 14 minutes of:
100 double-unders
50 wall-ball shots
7 muscle-ups

Men use 20-lb. ball to 9 feet, Women use 10-lb. ball to 9 feet

CASH OUT

4 or 5 sets
Max HSPU

MOBILITY

Hamstrings

Thursday, March 12

3/13/2015 - 15.3

Custom CFP Leaderboard for the CrossFit Games Open 2015:

WARM UP

Bergener (don't forget snatch balance...)
Deep Squat hold (get as low as possible, hold on to something if needed)
Bridge with Block Squeeze
In-line Lunges
Push Ups
Down Dog
Pull Ups
Pass Through

Once finished start BUY IN and WOD Movement Specific

SKILL

Dubs

BUY IN

3 rounds NOT for time:

1 MU

5 WB

20 DU

WOD