Programming for January 9th through January 15, 2017

FULL DETAILS can be founf in both the "EVENTS" & "COACH'S BLOG" tabs.

FULL DETAILS can be founf in both the "EVENTS" & "COACH'S BLOG" tabs.

All CrossFit & Fitness members should also have received an email with information about the Bulletproof Workshop on January 14th @12pm. Please check you emails for that information and the link for your free account to access the programs.

Monday January 9, 2017

10 Boot Straps
10m Inch Worm Push Up
20 Toe Touches
10m Straight Leg Swing
10 Hollow Rocks
10 Arch Rocks
15 second side Plank each side

*Review deadlift positioning and technique.


Use the percentage range as a guide.  If you passed the deadlift endurance test earlier in the year, you may be more comfortable with using the heavier percentages.  If you know you failed the endurance test, stay with the lower percentages based on feel.

10 Beat Swings/Knee Raises/Toes to Bar
Start with beat swings and build to the appropriate movement for the WOD.

10 Strict Press/Push Press/Push Jerk
Use a lighter weight if necessary and build to working weight.

10 Tuck Jumps/Box Jumps
Build up to working box height.

8 rounds:
11 Box Jumps
8 Shoulder to Overhead (115/75)
6 Toes to Bar

*Similiar to last week's Wall Ball/Snatch work out, the goal is to stay unbroken and stay consistent.  Take short breaks during transition time and be efficient with your movements.


150m Straight Leg Row
10 Push Up Shoulder Taps
10 Y Wall Slides
10 T Push Ups
30 second Supinated Hang

A-8 1 Arm High Pulls each arm
B-10 Ring Dips
C-10 Strict Pull Ups
D-8 1 Arm Strict Press each arm

AMRAP in 10 minutes:
20 1 Arm Russian Swings (53/35)
10 Burpees
3 Rope Climbs


Tuesday January 10, 2017

Row 10 Calories
10 Squat Thoracic Rotations
10 Arm Swings each way
10 1 Leg Toe Touches
10 Bottom Half Burpees

With an empty bar:
5 Strict Press
5 Push Press
5 Thrusters
5 Snatch Pulls
5 Power Snatches

Part 1
3 rounds with 2 minutes rest:
AMRAP in 2 minutes:
10 Calorie Row
10 Thrusters (95/65)

Part 2
Power Snatches (95/65)
Bar Facing Burpees

-rest 3 minutes-

Power Snatches (135/95)
Bar Facing Burpees
*If you're not able to touch and go, the bar is too heavy.  Singles are ok for the work out, but it should be a weight you could cycle if you needed to.  
Part 3-
3 rounds for quality:
10 Upright Rows (barbell or kettlebell)
Accumulate 30 seconds in a Ring Support Hold (scale up to tuck or L-sit)
5 Turkish Sit Ups each arm


Row 250m
10 Squat Thoracic Rotations
10 Kossacks
10m Side Shuffle
10m Karioka
10m Broad Jump/High Jump

3 rounds:
40m Waiter's Carry each arm
5 Lateral Box Step Ups each leg
3 Broad Jump/Box Jump

5 rounds:
Row 250m
8 1 Arm Waiter's Squats each (53/35)
8 Box Jumps


Wednesday January 11, 2017

3 rounds for Quality:
30 second Supinated Hang
8 1 Arm Waiter's Squats each arm
15 second Tripod/Headstand hold

HSPU drills and practice for Saturday's Open Prep WOD:
Tripod/Headstand holds (freestanding or wall supported)
Tripod Tuck to Headstand for reps:
       -wall supported (work on hand and head positioning and feeling for the wall at the bottom)
Wall Supported Handstand Holds:
       -good positiong=arms locked, neutral head, core, butt and legs tight, feet together pointing up
Wall Supported Handstand SLOW and CONTROLLED negatives:
      -scale up with deficit
      -scale down with abmats
Kipping HSPU
Strict HSPU
Deficit HSPU

EMOM for 24 minutes
A. 30 seconds Max Calories Assault Bike
B. 20 Air Squats
C. 50 Double Unders
D. 30m 1 Arm Carry each arm (70/53)
E.  30 second Plank Hold
F. Rest
*Go hard on the bike!  It's easy to sit on the bike and pedal for 30 seconds.  This is a killer work out if you put in the effort on the bike.

*Scale Double Unders appropriately!  Remember, you only have a minute.  50 unbroken is approximately 30 seconds.  Shoot for that stimulus.


10m Lunge with Twist
10 Lemon Squeezes
10m Walking Straight Leg Swings
10 T Push Ups
10m Samson Lunge
10m Inch Worm
10 Beat Swings

3 Turkish Get Ups each side
10 1 Leg Deadlifts each
30 second side Plank each side

AMRAP in 10 minutes:
30 KB Swings (53/35)
20 Wall Balls (20/14)
10 Pull Ups


Gymnastics (6pm ONLYwith Coach Kait)

Warm Up:

3x30 sec Empty barbell L-hang off box
30 sec R/L leg box stretch
5 bar hang full turns
10 hollow snaps

Skill: Bar MU

Strength component: chin over bar pull ups, c2b pull ups with focus on elbows back, hips to bar with slight arm bend. Most people will experience a breakdown at hips to bar

Drill 1: hips to bar on low bar and feet against box. Goal is to “float”
Drill 2: use floating action as transition on top of bar. Once chest and head are above bar do fast sit-up

Box bar muscle ups: pick a height that will challenge you
Bar muscle up attempts + complexes

Skill WOD:

1: 4 bar MUs or MU attempts
2: 8 candle sticks to standing or pistol (no hands)
3: 12 HS shoulder taps against wall

1 rope complex:
           1 Legless climb + 2 rope pulls+ 3 toes to rope (scale to use feet during rope climb)
5x 1 burpee into 10 m sprint
10 weighted V-ups 


Thursday January 12, 2017

Row 300m
20 Toe Touches
10m Inch Worm Push Up
10 Squat Thoracic Rotations
10m Broad Jump/High Jump
10 Bottom Half Burpees

With an empty bar:
5 Clean Lift Offs
5 Clean Pulls
5 Clean Pull Unders
5 Full Cleans
A. 3 sets on coach’s cue:
1 Clean Lift Off
+1 Pause Clean
+1 Clean

B. Build to Heavy Double

Row 500m
-then 3 rounds-
5 Power Cleans @75% of Strenth
10 Burpees
15 KB Swings (53/35)

*Smart pacing on your row to start.  You don't want to dog it, but you want to be able to pick up the bar and continue moving.  Winning the row and standing still to bring your heart rate down will cost you more energy than it's worth.  


Jump Rope 1 minute
10m Lunge with Twist
10m Inch Worm Push Up
10m EIR (elbow to instep w/ rotation)
10 Bottom Half Burpees


3 Rounds:
30 Double Unders
20 Box Step Ups
10 Burpees

-full recovery-

WOD 2:
3 rounds with 2 minutes rest:
Max Assault Bike Calories in 30 seconds


Friday January 13, 2017

10m Lunge w/twist
10 Kossacks
10m Inch Worm
10 Pause Air Squats
10m Reverse Crab Walk
10 Ring Rows

Ring Muscle Ups (pulling bias)

*If you don’t have muscle ups, today’s focus will be on the pull, transition, false grip, and holding the bottom dip position.  No pressing dip work today.
*If you have muscle ups, focus on efficiency.  Try to make your transition from the top of the rings into the next kip as quick and smooth as possible.  See if you can improve your cycle time each set.

EMOM for 5 minutes:
1-5 Ring Muscle Ups

Scale options:
Ring Rows
Ring Transitions on low rings
Banded Ring Transitions on low rings
Bottom of Ring Dip Holds
Russian Dip Transitions
False Grip Pull Ups
Ring Pull Ups
Ring Swings
Jumping Muscle Ups
Muscle Ups
Strict Muscle Ups

AMRAP in 3 minutes
6 Box Jumps
6 1 Arm Waiter’s Squats each arm (70/53)
12 Alternating Box Step Ups

-rest 2 minutes-

AMRAP in 6 minutes
12 Box Jumps
12 1 Arm Waiter’s Squats each(53/35)
12 Alternating Box Step Ups



Teams of 3:
AMRAP in 20 minutes:
10 Wall Balls (20/14)
12 KB Swings (53/35)
15/12 Calorie Row
20 Sit Ups

Waterfall style: Parter A starts with10 Wall Balls, then moves to 12 KB Swings while Partner B does Wall Balls.  Once BOTH partners have finished, they move to the next movement and Partner C begins their Wall Balls.  No one can advance until ALL 3 partners have completed their work.  


Saturday January 14, 2017
(Coach Rob M.)


10m Bear Crawl
30 second Squat Hold
10m Side Shuffle each way
30 second Plank Hold
10m Straight Leg Swings
10 Bottom Half Burpees
10m Duck Walk

AMRAP in 16 minutes:
7 Burpees
8 Box Jumps (24/20)
9 KB Deadlifts (70/53)
10 Air Squats

Week 2

16 Minute AMRAP
10 Deadlifts (255/155)
20 Handstand Push-Ups (Scale: KB or DB Push Press) 
30 Calorie Row


Sunday January 15, 2017
9AM & 10AM (
Coach Keith)

10m High Knees
10m Butt Kicks
10m Straight Leg Swings
10m Karioka each way
10m Reverse Lunge
10m Inch Worm Push Up
20 Partner Wall Balls
Teams of 2:
EMOM for 24 minutes:
A-Max Assault Bike Calories in 40 seconds
B-20 Sit Ups
C-5 Rope Climbs (or 10 Pull Ups/Ring Rows)
D-20 Partner Wall Balls

*BOTH partners work together at each minute.  Reps can be distributed anyway except for the Wall Balls (10 and 10).