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WOD 9/20/13

Time for "DT" again! 

Strength:
1RM Clean & Jerk

Met-Con:

"DT"

5 Rounds for Time

12 Deadlifts (155/105#)

9 Hang Power Cleans (155/105#)

6 Push Jerks (155/105#)

Compare to 4/16/13

WOD 9/19/13

Strength:
1a) 4x5 Front Squats @60%
1b) 4x5 Close Grip Bench Press
then
2a) 4x5 Strict Weighted Pull-Uups

2b) 4x8 Weighted GH Raise (or Sub Back Extension)

rest :60 between sets & movements

WOD 9/18/13

Nick 3k meters into a Half Marathon (21,097m) row

Strength:

4x3 Tempo Clean Pull

4x6 Klokov Press

Met-Con:
50 Calorie Row

50 Hand Release Push-Ups

100 Double-Unders

50 Hand Release Push-Ups

100 Double-Unders

WOD 9/17/13

Barbell Carries and Squats.  That was a fun WOD.

Strength:
Squat 

1x5 @65%, 1x5 @70%, 1x5 @75% ,1x5 @80%

Front Squat

1x5 @65%, 3x5 %65%

Met-Con:
4 Rounds

Run 400m

20 Burpee Box Jumps (20")

Rest 1:1

WOD 9/16/13

Strength:

3RM Hang Snatch

Met-Con:
1 Min Max Muscle-Ups

AMRAP 3 Minutes

9 Push Jerk (135/95#)

12 Toes-to-Bar

1 Min Max Muscle-Ups

AMRAP 3 Minutes

9 Push Jerk (135/95#)

12 Toes-to-Bar

6 Min to find 3RM Split Jerk

WOD 9/13/13

Travis working on his Split Jerk

Strength:
1RM Jerk

Met-Con:
"Nancy"

5 Rounds

Run 400m

15 Overhead Squats (95/65#)

WOD 9/12/13

Reppin' out some Push Press

Strength:

3 RM Push Press

Met-Con:

5x500m Row

Keep all sets within 5 seconds of fastest

5 Burpee penalty for every second over 5 seconds

WOD 9/11/13

9am Class running out back

Strength:
EMOTM 5 Minutes 2 Power Snatch @75% of 1RM

EMOTM 5 Minutes 2 Power Clean @ 75% of 1RM

Met-Con:
5 Minutes Max Rep KB Snatch (53/35#)

Run 1 Mile

WOD 9/10/13

Time for some more Burpees!

Strength:
12 Minutes to work to a heavy Hi-Hang Clean + Push Jerk

Met-Con:

5 Rounds
50 Double-Unders

15 Burpees

5 Power Cleans (185/120#)

WOD 9/9/13

Chins over the bar!

Strength:
12 Minutes to work towards a Heavy Hi-Hang Snatch

Met-Con:

3 Rounds

Run 400m

15 Thrusters (115/75#)

15 C2B Pull-Ups

WOD 9/6/13

Saad completing a squat during the Bear Complex

Strength:
Squat 

1x4 @70%, 1x4 @75%, 1x4 @80%, 1x4 @85%

Front Squat

1x5 @60%, 1x5 @65%, 2x5 @70%

Met-Con:

3 Rounds
10 Deadlifts (275/185#)

50 Double-Unders

WOD 9/5/13

Keith, Cecilia, and Cynthia working on their Power Snatch

Strength:
12 Minutes to find 3RM Hang Power Snatch

12 Minutes to find 3RM Hang Power Clean

(from top of knee)

a) 5x3 1-Stop Clean Pull (3 second pause at bottom of knee)

b) 5x5 Snatch Balance

WOD 9/4/13

Jessica locking out a press during the Bear Complex

Strength:

12 Minutes to work up to a heavy 

Push Press + Push Jerk + Split Jerk

Met-Con:
5 Rounds

3 Muscle-Ups or 9 Ring Dips

Row 300m (Max Effort)

3 Muscle-Ups or 9 Ring Dips

Rest 1:00

WOD 9/3/13

Strength:
Squat 

1x5 @70%, 1x5 @80%, 1x2 @85%, 1x3 @90%, 1x1 @100%

Front Squat

1x5 @65%, 1x4 @75%, 80%, 85%, 

Met-Con:
3 Rounds

10 HSPU

20 Pull-Ups

60 Double-Unders

WOD 9/2/13

SUPPORT THE FAMILIES OF THE FALLEN HOTSHOTS

Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013 while fighting a fire in Yarnell, AZ. Here is where you can make a donation to support the families of the lost heroes. Your support will be collected by the CrossFit Kids Foundation where 100% of the donations will be distributed to the families.

"Hotshots 19"

Six rounds for time of:

30 Squats

135 pound Power clean, 19 reps

7 Strict Pull-ups

Run 400 meters

Donate Here

WOD 8/30/13

Jeremy and Kristen working through KB Swings on a 

Saturday Team WOD

Strength:
Squat 1x5 @70%, 3x4 @80%

then

12 Minutes for a Heavy Jerk Triple

Met-Con:
10-9-8-7-6-5-4-3-2-1

KB Swings (70/53#)

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

Box Jumps (30/24")

WOD 8/29/13

Running with the 6am class

Strength:
4x Max Rep Strict Chin-Ups
4x8 Close Grip Bench Press

Met-Con:

3 Rounds

Run 400m

12 Thrusters (115/75#)

WOD 8/28/13

I love picking up barbells in the morning!

Strength:
3RM High-Hang Power Clean

then

a) 5x2 Pause Clean Pull

b) 5x5 Behing the Neck Push Press

Met-Con:
7 Minutes of Burpees

Compare to 1/28/13

WOD 8/27/13

Strength:
Squat

1x6 @70%, 1x6 @80%, 1x3 @90%, 1x2 @95%

Front Squat

1x5 @70%, 1x4 @80%, 1x3 @85%, 1x3 @90%

Met-Con:

7 100m Sled Drags/Sled Pulls

WOD 8/26/13

Strength:
15 Minutes to find a 3RM Hang Snatch

Met-Con:
30-20-10

Wall-Ball

KB Snatch - 15 Per Arm (70/53#)

WOD 8/23/13

Remember when we did the Bear Complex last month?

That was a fun day!

Strength:
Power Snatch 3RM in 15 Minutes

Met-Con:
Barbell Carry 30' (185/115#)

7 Squats

Barbell Carry 30'

14 C2B Pull-Ups

Barbell Carry 60'

7 Squats

Barbell carry 60'

14 C2B Pull-Ups

Barbell Carry 90'

7 Squats

Barbell Carry 90'

14 C2B Pull-Ups

Bar will start on the ground, and you will have to clean

the bar and press it overhead to your back.  After the squats

you will walk back to your starting point, drop the bar, and perform

your C2B Pullups before cleaning the bar again to start your next round

WOD 8/22/13

Pull-Ups and Close Grip Bench Press

Strength:

4x3 Close Grip Bench Press

4x8 Weighted Pull-Ups

Met-Con:

21-18-15-12-9-6-3
KB Swings (53/35#)
Wall-Ball (20/14$)

WOD 8/21/13

Hector, Camilo, and Hector Jr. Working on their Jerks

Strength:
15 Minutes to Find a 3RM Power Clean

10 Minutes to Find a 3RM Jerk

Met-Con:
Run 800m
Rest 2:00
25 OHS (115/75#)
Rest 2:00
Run 800m

WOD 8/20/13

Strength:

Squat 

1x8 @65%, 1x6 @75%, 1x4 @85%, 1x4 @90%

Front Squat

1x5 @70%, 1x4 @80%, 1x3 @85%, 1x3 @90%

Met-Con:

3 Rounds

50 Double-Unders

15 Push Press (135/95#)

15 Burpees

WOD 8/19/13



Strength:
15 Minutes to Find Heavy 3 Position Snatch

then

3x1 @90%

Met-Con:
3 Rounds

3:00 to complete 500m Row

then Max Muscle-Ups

Rest 2:00

WOD 8/16/13

Strength:

15 Minutes to find 3RM Front Squat

Met-Con:
5 Rounds

40 Walking Lunges

5 Snatch (155/105#)

WOD 8/15/13

Keith, Cecilia, and Charlotte working on their Clean & Jerk

Strength:

15 Min to Find 2 RM Clean & Jerk

(The bar may be dropped after the jerk)

then

4x5 Bench Press

4x Max Strict Pull-Ups

4x 15-20 GHD Sit-Ups

Alternate Movements with a 1 minute rest between each

WOD 8/14/13

6am getting after some Burpees

Strength:

4x5 Snatch Grip Push Press + 1 OHS
4x3 Clean First Pull

Met-Con:
30 Pull-Ups

30 Burpees

20 Pull-Ups

20 Burpees

10 Pull-Ups

10 Burpees

WOD 8/13/13

Strength:

Squat 

1x8 @65%, 1x8 @70%, 1x6 @80%, 1x6 @85%

Front Squat

1x5 @70, 75, 80, 85%

Rest 2 Minutes between each set

Met-Con:

5 Rounds

:30 Max Row for Calories

:30 Rest

:30 Max Box Jumps

:30 Rest

:30 Max HSPU

Rest :30

WOD 8/12/13

Hey, we could be wearing weight vests and carrying sandbags again...

Strength:
15 Minutes to find 3RM Hang Snatch

*Start at the top of the knee and catch in a full squat

Met-Con:
4 Rounds

Run 400m

Max Rep Ring Dips

Rest 2:00

*This is a max effort run There is zero rest from the end of the run to 

the start of the Dips

WOD 8/9/13

Celina & Jamie, Benching Buddies

Strength:
Bench press 4x8
Front Squat 1x5 @60%, 1x5 @65%, 2x5 @70%

Met-Con:

Tabata Bottom-to-Bottom Squats
Run 400m
Tabata Bottom-to-Bottom Squats

WOD 8/8/13

Chewning working on his Split Jerk

Strength:

12 Minutes to Work Up to a 3RM 

Hang Power Snatch

12 Minutes to Work Up to a 3RM 

Hang Power Clean

12 Minutes to Work Up to a Heavy Complex of

Push Press+Push Jerk+Split Jerk

WOD 8/7/13

Strength:

5x3 Snatch First Pull

5x3 Snatch Balance

Met-Con:

3 Rounds

8 Handstand Push-Ups

30 KB Swings (53/35#)

15 Pull-Ups

Rest 2:00

WOD 8/6/13



Strength:

Squat

1x8 @65%, 1x8 @70%, 1x6 @80%, 1x6 @85%

Front Squat

1x5 @60%, 1x5 @70%, 1x5 @75%, 1x5 @80%

Met-Con:
 Run 3x800m

Rest 1:1

WOD 8/5/13

Strength:
5x5 Push Press

5x5 Pendlay Row

Alternate Movements with a 1 Minute Rest

Met-Con:

5 Rounds of

AMRAP 2 Minutes

30 Double-Unders

10 Wall-Balls

Max Rep Burpees

Rest 1 Minute

WOD 8/2/13

Willie on the final stretch of a Half Marathon (21,097m) Row

Strength:
15 Min to find 1RM Clean & Jerk

Met-Con:

Row 1k

Then

5 Rounds

25 Pull-Ups

7 Push Jerks

(15 Minute Time Cap)

The top time at the CrossFit Games for this WOD

was set by Josh Bridges in a time of 8:33

WOD 8/1/13

More Front Squats...

Strength:
Front Squat

1x5 @60%, x5 @65%, 2x5 @70%

4x8 Max rep Dips

Alternate Movements with a 1 Minute Rest Between Each

then

3x5 Strict Weighted Pull-Ups

3x10 Weighted Back Extensions

Alternate Movements with a 1 Minute Rest Between Each

WOD 7/31/13

Who all had a chance to watch The CrossFit Games

via the online stream or ESPN2 this past weekend?

Strength:

Push Press 5x5

Met-Con:

Run 40m
10 Toes-to-Bar

20 KB Swings

Run 200m

15 Toes-to-Bar

25 KB Swings

Run 100m

20 Toes-to Bar

30 KB Swings

WOD 7/30/13

Strength:

Squat 

1x10 @60%, 1x8 @65%, 1x6 @75%, 1x6 @80%

Front Squat 

1x5 @60%, 1x5 @70%, 2x5 @75%

Met-Con:

800m Sandbag or Plate Carry 

WOD 7/29/13

Strength:

1RM Snatch

Met-Con:

5 Rounds for Total Reps

:20 Push Press (115/75#)

:10 Rest

:20 C2B Pull-Ups

:10 Rest

:20 Burpees

:10 Rest

WOD 7/26/13

Ray working some Over the Box Jumps

Strength:

1RM Front Squat

Met-Con:
15-12-9-6-3

KB Swings (70/55#)

Box Jumps

WOD 7/25/13

Pull-Ups during a Saturday morning Team WOD

Strength:

4x8 Close Grip Bench Press

4x Max Rep Strict Pull-Ups

Met-Con:

21-15-9

Deadlift (225/155)

Wall-Ball (20/14#)

WOD 7/24/13

Cecilia trying to dial in her Split Jerk

Strength:

Jerk 7x2

Add weight each set

Met-Con:
Max Double-Unders in 3 Minutes

3 Rounds

15 Toes-to-bar

20 DB Snatch (Alternating Arms)

25 Push-Ups

Max double Unders in 3 Minutes

WOD 7/23/13

Strength:
Squat
1x10 @60%, 1x8 @70%, 1x6 @75%, 1x4 @80%
rest 2:00 between sets

Met-Con:
EMOTM 12 Minutes
Run 100m
2 Clean & Jerks (185/120#)

WOD 7/22/13

Dagny and Billy practicing the Power Snatch.

Strength:

15 Minutes to find heaviest 3 Position Snatch

(Floor, Knees, Hi-Hang)

Met-Con:

1 Minute Max Pull-Ups

AMRAP 3 Minutes
15 Burpees

10 Push Press (135/95#)

2 Minutes Max Pull-Ups

AMRAP 3 Minutes

15 Burpees

10 Push Press (135/95#)

1 Minute Max Pull-Ups

WOD 7/19/13

Repping out some Wall-Balls in front of the box

Strength:
Weighted Pull-Ups 5x5

Met-Con:

"Karen"
150 Wall-Balls 

Men - 20# to a 10' Target

Women - 14# to a 9' Target

WOD 7/18/13

Rowing and Running. What a great way to recover from

a couple days of heavy lifting...

Met-Con:
1000m Row

Rest 1:1

800m Run

Rest 1:1

500m Row

Rest 1:1

400m Run

Rest 1:1

250m Row

Rest 1:1

200m Run

WOD 7/17/13

Bear Complex:

7 Sets of the Following Sequence:

Power Clean

Front Squat

Push Press

Back Squat
Push Press

Complete Five Rounds of this sequence. 

Add weight for each round and rest as needed between rounds.

Rules:
The bar may not rest on the ground once you have started your set.

The start of the clean must come from the ground.
The squat must go below parallel and the press has to be locked out.

The Squat and Press can be combined into a Thruster, but you have to

fully stand with the clean before going into your Front Squat.

There is no time component to this workout, and during a set you can

rest with the bar anywhere but on the ground.

Compare to 7/3/12

WOD 7/16/13

Dawson working on his Pull-Ups during the Burpee

Box Jump/C2B Pull-Up WOD

Strength:

5x3 Pause Front Squats 

Met-Con:

5 Rounds of
5 Pull-Ups

10 Push-Ups

15 Squats

then 15 Hang Power Snatch (115/75#)

5 Rounds of
5 Pull-Ups

10 Push-Ups

15 Squats

WOD 7/15/13

Plenty of time to work on those Double-Unders today!

Strength:
Snatch Balance 5x3

Met-Con:
2 Minutes Max Rep Double-Unders

3 Minutes Max Rep Wall-Balls (20/14#)

Rest 2 Minutes

3 Minutes Max Rep KB Swings (53/35#)

2 Minutes Max Rep Double-Unders

WOD 7/12/13

Kristen working towards a new 1RM Clean & Jerk

Strength:

Front Squats 6x5 @75%

Met-Con:

12-9-6

Clean & Jerks (185/120#)
Box Jumps (30/24)

WOD 7/11/13

KB Snatches!

Strength:
Bench Press 7x2 @80%

Met-Con:

3 Rounds for Time

100m Overhead Plate Carry (45/35#)

40 Squats

100m Overhead Plate Carry

20 KB Snatch

WOD 7/10/13

Charlotte, Shelby, and Cari working on their Power Snatch

12 Minutes to work up to a 1RM Power Snatch

Then EMOTM 7 Minutes 1 rep @ 90%

12 Minutes to work up to a 1RM Power Clean & Jerk

Then EMOTM 7 Minutes 1 Rep @ 85%

WOD 7/9/13

Bob setting up for a heavy squat.

Strength:
Squat 7x5 #75%

Met-Con:
60 Chest 2 Bar Pull-Ups

At the start of every minute perform

5 Burpee Box jumps

WOD 7/8/13

Strength:

5x1 Snatch + 3 Snatch Grip Push Press

Met-Con:
5 Rounds of

:30 Max Row for Calories
:30 Rest
:30 Max Rep KB Swings (70/53#)
:30 Rest
:30 Max Push-Ups (w/ Hand Release)

:30 Rest

WOD 7/5/13

Strength:
Front Squat 6x4 @80%

Met-Con:
AMRAP 12 Minutes
Run 200m

10 Burpees

10 Overhead Squats (95/65#)

WOD 7/4/13

"The Seven"

Seven rounds for time of:

7 Handstand push-ups

135 pound Thruster, 7 reps

7 Knees to elbows

245 pound Deadlift, 7 reps

7 Burpees

7 Kettlebell swings, 2 pood

7 Pull-ups

WOD 7/3/13

Look at that Snatch!

Strength:
1RM Power Snatch

then EMOTM 5 Minutes 1 Power Snatch @90%

1RM Power Clean & Jerk

then EMOTM 5 Minutes 1 Power Clean & Jerk @85%

WOD 7/2/13

Strength:

4x5 Split Press

4x5 Pendlay Row

Met-Con:

3 Rounds of

1:00 Max Handstand Push-Ups

then

2:00 AMRAP

12 Toes-to-Bar

12 Push Press (115/75)

Rest 1:00

WOD 7/1/13

Strength:

Squat 6x6 @70%

Met-Con:
3 Rounds

35 KB Swings (53/35#)

100 Double-Unders

WOD 6/28/13

Strength:
Front Squat 6x3 @85%

Met-Con:

3 Rounds

6 Power Snatch (115/75#)

12 Box Jumps (24/20")

18 Deadlifts (115/75#)

WOD 6/27/13

Strength:
1) Weighted Pull-Ups 4x5
2) Weighted Dips 4x5

Met-Con:
5 Minutes Max KB Snatch (53/35#)

Then Rest 2 Minutes
Run 800m

WOD 6/26/13

Aren't weightlifting faces always fun to look at?

How does your look?

Strength:

EMOTM 5 Minutes 1 Snatch @80%

EMOTM 5 Minutes 1 Clean & Jerk @75%

Met-Con:
Tabata Row (For Meters)
then
Tabata Push-Ups
then
Tabata Sit-Ups

WOD 6/25/13

I know we all love running Sprint's out back!

Strength:
4x5 Split Press Demo

4x5 Pendlay Row Demo

Met-Con:

2 Minutes Max Muscle-Ups (or Pull-Ups)

then

AMRAP 6 Minutes

50 Double-Unders

15 Burpees

then

2 Minutes Max Muscle-Ups (or Pull-Ups)

WOD 6/24/13

Drop it like a Squat...

Strength:

Squat 6x6 @70%

Met-Con:

EMOTM 12 Minutes

Run 100m

WOD 6/21/13

Fran..........

Strength:
1 Attempt:

Max Rep Pull-Ups

Rest 5:00
Max Rep Ring Dips

Met-Con:
Grace

30 Clean & Jerks (135/95#)

WOD 6/20/13

I hope your Double-Unders are working well today...

Strength:
1RM Clean

Met-Con:
Annie

50-40-30-20-10

Double-Unders

Sit-Ups

Compare to 2/13/13

WOD 6/19/13

9am getting after the row...

Strength:
EMOTM 5 Minutes

2 Snatch (Full Squat) @80%

then

AMRAP 2 Minutes
Snatch (Full Squat) @80%

Met-Con:
Row 2k

WOD 6/18/13

Celina putting in extra work with squats while the

5:30 class is hustling in their Met-Con.

Strength:
1RM Squat

Met-Con:
100 Burpees

WOD 6/17/13

Some of the evening crew finishing up a 400m run

Strength:
Shoulder Press 1RM

Met-Con:
Helen
3 Rounds
Run 400m
21 KB Swings
12 Pull-Ups

Compare to 4/1/13

WOD 6/14/13

Kristen, Melissa, and Todd putting weight overhead

Strength:

Push Press 5x3 @80%

Met-Con:
Isabel

30 Snatch (135/95#)

Compare to 2/6/13

WOD 6/13/13

Our team from the Beach to Bay Marathon Relay down

in Corpus Christi.  After completing the race they went

to CrossFit Metro 361 and got their lifting in.

Met-Con:

Run 1 Mile

Rest 5:00

Run 800m

Rest 4:00

Run 400m

Rest 3:00

Run 200m

WOD 6/12/13

Steven, Josh, Fouad, and Kelson rowing away.

Strength:
Squat 3x10 @65%

Met-Con:
4 Rounds

Row 500m

12 HSPU

12 Box Jumps

Rest 2:00