Sedate

1) Strength:
12' minutes to build to a heavy complex of:
1 Clean (full) + 3 Front Squats

2) "Sedate"
AMRAP 7: 
9 Power Cleans (185/135) (155/105) (135/95) 
9 Front Squats 
7 Power Cleans 
7 Front Squats 
5 Power Cleans 
5 Front Squats

Helen

Score Type:: Total Time

"Don't call it a dream. Call it a plan." 

Many have asked: "Why are the workouts named after Girls"? 
Coach Glassman, the founder and President of CrossFit explained it best...
"I want to explain the workout once and then give it a name. I thought that anything that left you flat on your back, gasping for air wondering "what just happened to me?" deserved a females name. 

CrossFit Benchmark WOD:
"Helen"*
3 rounds:
400 Meter Run 
21 Kettlebell Swings (53/35) 
12 Pull-ups 

*Last completed on 5/23.

Then:
Stamina Conditioning:
EMOM 10: 
Odd minute: 12 Wall Balls (20/14) 
Even minutes: 8 Toes to Bar 

Double Dip

Score Type:: Rounds and Reps

"Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat." - Greg Glassman, CEO & Founder of CrossFit 

We are starting our second week of "Barbell Ninja". Monday's we will be back squatting. Friday's will be Tempo Front Squats (4 week cycle). 

1) Strength:
Back Squat 
10 - 8 - 6 
10 @ 65% of 1RM
8 @ 70% of 1RM
6 @ 75% of 1RM

2) "Double Dip"
AMRAP 15:
50 Double Unders
18/12 Assault Bike 
15 Hang Squat Cleans (95/65) 

Double Under scaling options:
1) 100 Single Unders
2) 1 Minute Double Under Attempts
3) Cut to 30 reps (scaled) 

Bike options: 
1) 18/12 Calorie Row 
2) 200 Meter Run 

Adderall

Score Type:: Rounds and Reps

"You are not what happened to you. You are what you chose to become." 

"Adderall" 

0:00 - 10:00

1 Mile Run 

Max Clean & Jerks (135/95) in time remaining 

10:00 - 13:00

Rest 

13:00 - 20:00

800 Meter Run 

Max Power Snatch (115/80) in time remaining

20:00 - 23:00 

Rest 

23:00 - 27:00 

400 Meter Run 

Max Thrusters (95/65) in time remaining 

*If not running today complete one of the following:

1600 Meter Row - 800 Meter Row - 400 Meter Row 

*If best mile is over 8 minutes, modify first run to 1200 Meters to give time on the barbell.

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The Good Life

Score Type:: Total Time

"Life is happening for you, not to you." 

1) Strength:

Front Squat 

5X4@85% 

2) Conditioning:

"The Good Life" 

3 rounds:

500 Meter Row

12 Burpees 

21 Box Jumps (24/20) 

*If not rowing today, complete one of the following:

400 Meter Run 

28/20 Calorie Assault 

Ball & Chain

Score Type:: Total Time

"The way to get started is to quit talking and begin doing." - Walt Disney

1) Deadlift:

4X3 (ascending) 

2) "Ball & Chain" 
2 rounds:
25 Deadlifts (185/135) 
50 Wall Balls (20/14) 
50/35 Assault Bike 
*If not biking today, complete one of the following:
1000 Meter Row 
1000 Meter Run

Weightlifting Wednesday - 8/16/17

Score Type:: Total Weight

"Success is the sum of small efforts, repeated day in and day out." 

1) Bench Press - 5RM
then,
3X5@80%

2) Push Press
5X5@70%

3) Push Jerk 
5X5@70%

4) Accessory: (Optional & if time allows)
3 sets:
15 Banded Push Downs 
10 Bent Over Row

Freedom Trail

Freedom Trail 

Score Type:: Rounds and Reps

"There is no elevator to success. You have to take the stairs."

1) "Freedom Trail"
AMRAP 3:00
21/15 Calorie Row
21 Lateral Burpees Over Bar
Max Thrusters in remaining time (75/55) 

Rest 3:00

AMRAP 3:00
18/12 Calorie Row 
18 Lateral Burpees Over the Bar
Max Thrusters (95/65) 

Rest 3:00 

AMRAP 3:00
15/10 Calorie Row 
15 Lateral Burpees Over the Bar 
Max Thrusters (115/80) 

Rest 3:00 

AMRAP 3:00
12/8 Calorie Row 
12 Lateral Burpees Over the Bar 
Max Thrusters (135/95) 

*Score is Max Thrusters 
*There are days that we strive for consistency and there are days that we strive for higher intensity. Let's become comfortable getting uncomfortable on the thruster today. 

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Jump Street

1) "Jump Street" 
3 rounds:
400 Meter Run
15 Power Clean and Jerks (115/80) 
75 Double-Unders 

2) Midline:
1 round, for quality:
30 Partner Med-Ball Sit-Ups
40 AbMat Sit-Ups 
50 Banded Good Mornings (red band)

Heartbreak Kid

"I am not afraid, I was born for this." - Joan of Arc 
1) Work up to a one rep max Back Squat 

2) "Heartbreak Kid" 
3 rounds: 
10 Front Squats (185/135) 
20 Chest to Bar Pull-Ups 
50 Double-Unders

Front Squat options: 
1) decrease weight (155/105) (135/95) 

Modification for CTB:
1) decrease reps to 10-15
2) Chin Over Bar pull-ups 
3) Ring Rows 
4) Banded Pull-ups