12/1/2014

Programming note:

We start a de-load / open prep this month.

WARM UP

30-60 seconds of each:
DU
Downhill skier hold with pvc
Hollow Hold
Push Up
Plank to downdog
Samson Stretch
In Line Lunge
Pass Through

Burgener

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

BUY IN

Jerk Balance x 1 rep

(start with empty bar in front rack, with front foot slightly ahead of the other. Dip and drive, explode off back leg and pick the front foot up and stomp in forward. Ideally a PVC is in front of front foot to help learn to pick up foot)

Every 30 seconds for 6 minutes

SKILL

Push Press

WOD

6 rft:

30 DU

12 Push Press 115/75

6 V-Up Sit-Ups

8 Hang Cleans 115/75

CASH OUT

Tabata Plank Holds

MOBILITY

shoulders

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

11/26/2014

Programming note:

This is the last week of our 12 week cycle!!!

We start a de-load / open prep month in December.

WARM UP

30-60 seconds of each:
DU
Downhill skier hold with pvc
Hollow Hold
Push Up
Plank to downdog
Samson Stretch
In Line Lunge
Pass Through

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
5 @ 60%
5 @ 70%
2 x 5 @ 75%

Front squat
5 @ 650%
5 @ 70%
5 @ 75%

SKILL

DU

WOD

6 min AMRAP

30 DU
15 Burpees

CASH OUT

Handstand hold attempts or Handstand walk

MOBILITY

Everything,  prep for Murph

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

11/25/2014

Programming note:
This is the last week of our 12 week cycle!!!
We start a de-load / open prep month in December.

WARM UP

30-60 seconds of each:
DU
Downhill skier hold with pvc
Hollow Hold
Push Up
Plank to downdog
Samson Stretch
In Line Lunge
Pass Through

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

BUY IN

Full Burgener warm up - as a class
http://www.crossfit.com/journal/library/53_06_Burgener_Warmup.pdf
https://www.youtube.com/watch?v=kRxECJyxkIQ

SKILL

1 Rep Max day

WOD

15 min to find a 1 RM snatch

15 min to find a 1 RM Clean and Jerk

NOTE: If you find a 1 RM in the first 7-8 minutes, perform an EMOTM at that weight (or a comfortable heavy weight) for the remainder of the time.

CASH OUT

Muscle up attempts

MOBILITY

Shoulders

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

11/24/2014

Programming note:

This is the last week of our 12 week cycle!!!

We start a de-load / open prep month in December.

WARM UP

30-60 seconds of each:
DU
Downhill skier hold with pvc
Hollow Hold

Push Up
Plank to downdog
Samson Stretch
In Line Lunge
Pass Through

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
5 @ 60%
5 @ 70%

2 x 5 @ 75%

Front squat
5 @ 65%
5 @ 70%
5 @ 75%

SKILL

TTB

WOD

Run 800m 

Then 

3 RFT

7 Deadlift 225/185

14 TTB

21 Wallballs 20/14

CASH OUT

Snatch pull and Clean Pull

3 x 6 @ 70%

MOBILITY

Legs

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

11/21/2014

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

2 weeks left! Hang in there

WARM UP

30-60 seconds of each:
Roll Feet or DU
Downhill skier hold with pvc
High knee to 1 leg hip hinge
Pass through
Plank to downdog
Samson Stretch
In Line Lunge
OH Squat

Bergener

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

BUY IN

Clean & Jerk

2 @ 80%

2 @ 85%

2 x 1 @ 90%

SKILL

OH walking lunge

WOD

4 RFT:

12 TTB
30 1-arm OH KB walking lunges (switch arms every rd) 53/35
8 Handstand Pushups

CASH OUT

Skin the Cat

http://gymnasticswod.com/content/skin-cat-progression-pt1

http://gymnasticswod.com/content/skin-cat-progression-pt2

MOBILITY

Hip flexors

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

11/20/2014

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

2 weeks left! Hang in there

WARM UP

30-60 seconds of each:
Roll Feet or DU
Downhill skier hold with pvc
High knee to 1 leg hip hinge
Pass through
Plank to downdog
Samson Stretch
In Line Lunge
OH Squat

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
5 @ 60%
5 @ 65%
5 @ 70%
5 @ 70%

Front squat
5 @ 60%
5 @ 70%
5 @ 75%
5 @ 80%

SKILL

Row

WOD

15min AMRAP-

In teams of 2 or 3:
Row for Calories

*1 partner rows, the other partner(s) hold plank or handstand (all partners should be working the whole 15 minutes)

CASH OUT

Strict press
3 x 3 @ 85% 1RM

MOBILITY

Legs

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

11/19/2014

Programming note:
Hatch Squat Cycle Link: (Spreadsheet) Download this file and insert your 1RM of Back Squat + Front Squat and it will populate all weights for you.
2 weeks left! Hang in there

WARM UP

30-60 seconds of each:
Roll Feet or DU
Downhill skier hold with pvc
High knee to 1 leg hip hinge
Pass through
Plank to downdog
Samson Stretch
In Line Lunge
OH Squat

Bergener

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

BUY IN

Squat Clean
2 @ 80%
2 @ 85%
2 X 1 @ 90%

SKILL

Say Happy Birthday to Bob! Or rope climb

WOD

"Happy 50th Bob!"

50 min AMRAP

11 Snatch 135/95
20 Muscle Ups
1964m ROW

just kidding...

11 min 20 second AMRAP
1 Rope Climb
9 One Leg Single Unders (each leg)
6 Push Ups
4 Wall Balls 20/14

Immediately followed by:

For time:
A 50 Burpee salute!

CASH OUT

4 x 3 Ring Pull-up with false grip

MOBILITY

Forearms

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

11/18/2014

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

2 weeks left! Hang in there

WARM UP

30-60 seconds of each:
Roll Feet or DU
Downhill skier hold with pvc
High knee to 1 leg hip hinge
Pass through
Plank to downdog
Samson Stretch
In Line Lunge
OH Squat

Bergener

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

BUY IN

Squat Snatch
2 @ 80%
2 @ 85%
2 X 1 @ 90%

SKILL

C2B

WOD

EMOTM 24 min:
Min 1: 8 C2B
Min 2: 30 Alt Step Back Lunges
Min 3: 10 Burpees + 20 DU

CASH OUT

Muscle Clean

AHAP x 5 reps

MOBILITY

Traps

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

11/17/2014

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

2 weeks left! Hang in there

WARM UP

30-60 seconds of each:
Roll Feet or DU
Downhill skier hold with pvc
High knee to 1 leg hip hinge
Pass through
Plank to downdog
Samson Stretch
In Line Lunge
OH Squat

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
5 @ 60%
3 @ 70%
2 @ 80%
2 @ 90%
1 @ 95%
1 @ 103%

Front squat
5 @ 60%
5 @ 70%
2 x 5 @ 75%

SKILL

Snatch

WOD

"Isabel"

For time:
30 snatches 135/95
(Power or squat snatch)

Fact of the day: this was the first official WOD after our grand opening. Original scores will be posted.

CASH OUT

Snatch pull
5 x5 @ 85%

MOBILITY

Legs

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

11/14/2014

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

3 weeks left! Hang in there


WARM UP

30-60 seconds of each:
Roll Feet or DU
Downhill skier hold with pvc
High knee to 1 leg hip hinge
Pass through
Plank to downdog
Samson Stretch
In Line Lunge
OH Squat

Bergener

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

BUY IN

Clean & Jerk

2 @ 75%

2 @ 80%

2 x 1 @ 85%

SKILL

Ring Rows

WOD

5 RFT:

30 DU

10 Deadlift 185/135

15 Ring Rows


CASH OUT

Skin the Cat

http://gymnasticswod.com/content/skin-cat-progression-pt1

http://gymnasticswod.com/content/skin-cat-progression-pt2

MOBILITY

Thoracic Spine

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

11/13/14

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

3 weeks left! Hang in there

WARM UP

30-60 seconds of each:
Roll Feet or DU
Downhill skier hold with pvc
High knee to 1 leg hip hinge
Pass through
Plank to downdog
Samson Stretch
In Line Lunge
OH Squat

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

Muscle Up - Scaling

WOD

Row 500m
5 muscle ups
Run 435m
10 HSPU
100 double unders
20 Ring Dips

Time cap: 15 minutes

CASH OUT

Strict press @ 75%
5-5-5

MOBILITY

Triceps

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

11/12/2014

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

3 weeks left! Hang in there

WARM UP

30-60 seconds of each:
Roll Feet or DU
Downhill skier hold with pvc
High knee to 1 leg hip hinge
Pass through
Plank to downdog
Samson Stretch
In Line Lunge
OH Squat

Bergener

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

BUY IN

Squat Clean

2 @ 75%

2 @ 80%

2 x 1 @85%

SKILL

C&J

WOD

15 min AMRAP

first C&J for a total of 3000# (choose your own barbell weight)

with remaining time

Max effort Russian KB swings 70/53

Score is C&J reps + swing reps

CASH OUT

4 x 2 ring pull-ups with false grip

MOBILITY

Hamstrings

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

11/11/2014

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

3 weeks left! Hang in there

WARM UP

30-60 seconds of each:
Roll Feet or DU
Downhill skier hold with pvc
High knee to 1 leg hip hinge
Pass through
Plank to downdog
Samson Stretch
In Line Lunge
OH Squat

Bergener

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

BUY IN

Squat Snatch

2 @ 75%

2 @ 80%

2 x 1 @85%

SKILL

Hang Snatch

WOD

Run 2 long + 1 short loops

then

15 Hang Snatch 95/65

30 Sit ups

12 Hang Snatch

20 Sit ups

9 Hang Snatch 

10 Sit ups

CASH OUT

Muscle Clean

As Heavy As Possible: 1-1-1-1-1

MOBILITY

Shoulders

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

11/10/2014

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

3 weeks left! Hang in there

WARM UP

30-60 seconds of each:
Roll Feet or DU
Downhill skier hold with pvc
High knee to 1 leg hip hinge
Pass through
Plank to downdog
Samson Stretch
In Line Lunge
OH Squat

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
5 reps @ 60%1RM

5 reps @ 65% 1RM
5 reps @ 70% 1RM

5 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

Wall Ball

WOD

Wall Ball Fran

21-15-9

Wall Ball 20/14

Pull-Ups

CASH OUT

Snatch Pull

5 sets x 5 reps @ 80% 1RM

MOBILITY

Legs

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

11/7/2014

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

4 weeks left! Hang in there

WARM UP

30-60 seconds of each:
Roll Feet or DU
Downhill skier hold with pvc
High knee to 1 leg hip hinge
Pass through
Plank to downdog
Samson Stretch
In Line Lunge
OH Squat

Bergener

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

BUY IN

Clean and Jerk
2 @ 70%
2 @ 75%
2 x 1 @ 80%

* % should be based off your lower 1RM between clean and jerk 

*these are not TNG

SKILL

Burpee Box Jump

WOD

10-9-8-7-6-5-4-3-2-1

C2B Pull Ups

Burpee Box Jump Over 24/20

CASH OUT
3 x max L-sit ring support hold

MOBILITY

Thoracic spine

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

11/6/2014

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

4 weeks left! Hang in there

WARM UP

30-60 seconds of each:
Roll Feet or DU
Downhill skier hold with pvc
High knee to 1 leg hip hinge
Pass through
Plank to downdog
Samson Stretch
In Line Lunge
OH Squat

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
5 reps @ 65%1RM
3 x 5 reps @ 75% 1RM

then

Front Squat
4 x 5 reps @ 65% 1RM

rest ~2 min between sets

SKILL

Toes 2 Bar

WOD

12 min AMRAP

35 DU

10 TTB

5 OHS 115/75

5 Hang Clean 115/75

CASH OUT
Strict Press 3 x 5 @ 65%

MOBILITY

Lats

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

11/5/2014

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

4 weeks left! Hang in there

WARM UP

30-60 seconds of each:
Roll Feet or DU
Downhill skier hold with pvc
High knee to 1 leg hip hinge
Pass through
Plank to downdog
Samson Stretch
In Line Lunge
OH Squat

Bergener

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

BUY IN

Squat Clean
2 reps TNG @ 70%
2 reps TNG @ 75% 
2 x 1 rep @ 80%

SKILL

HSPU

WOD

800m run
30 ring rows
400m run
30 HRPU
Run 200m
30 HSPU

CASH OUT

3 rounds max effort pull ups
Round 1: strict
Round 2: kipping
Round 3: chest 2 bar

MOBILITY

Triceps/shoulders

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

11/4/2014

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

4 weeks left! Hang in there

WARM UP

30-60 seconds of each:
Roll Feet or DU
Downhill skier hold with pvc
High knee to 1 leg hip hinge
Pass through
Plank to downdog
Samson Stretch
In Line Lunge
OH Squat

Bergener

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

BUY IN

Squat Snatch 
2 reps TNG @ 70%
2 reps TNG @ 75% 
2 x 1 rep @ 80%

SKILL

Medicine Ball Clean

WOD

"Balls no Walls"

3 RFT:
10 MB Squat Clean 20/14
20 MB Burpee (chest to ball, then ball OH) 20/14
15 MB sit ups with shoulder extension (ball is in line with shoulder and hips OH at top of sit up) 20/14

*15 min time cap*

CASH OUT

Muscle Clean
AHAP x 5 sets

MOBILITY

Lumbar Spine

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

11/3/2014

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

4 weeks left! Hang in there

WARM UP

30-60 seconds of each:
Roll Feet or DU
Downhill skier hold with pvc
High knee to 1 leg hip hinge
Pass through
Plank to downdog
Samson Stretch
In Line Lunge
OH Squat

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
5 reps @ 60%1RM

3 reps @ 70% 1RM
2 reps @ 80% 1RM

2 reps @ 90% 1RM
1 rep @ 95% 1RM

then

Front Squat
5 reps @ 65% 1RM
4 reps @ 75% 1RM

4 reps @ 80% 1RM

4 reps @ 85% 1RM

rest ~2 min between sets

SKILL

KB Snatch

WOD

For TIme:

Row 500m

Then 2 rounds of

20 KB Snatch (total) 53/35

50 Walking Lunge Steps

CASH OUT

Snatch Pull

5 sets x 5 reps @ 75% 1RM

MOBILITY

Legs

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