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JANUARY 2017


01/31/2017

20170201

WEDNESDAY

SKILL: TOES-2-BAR (WEEK 3) 5:00 STRICT TOES-2-BAR EMOM 5:00 DYNAMIC TOES-2-BAR EMOM *ATHLETES/COACHES SELECT REPS/SCALING OPTIONS

METCON: 5:00 AMRAP M=35 / F=30 CALORIE ROW 15 BURPEES MAX REP HANDSTAND PUSH UPS

Posted on 01/31/2017 at 08:22 PM | Permalink | Comments (0)

01/30/2017

20170131

TUESDAY

STRENGTH: 15:00 CLOCK TO COMPLETE (NOT FOR TIME) 5 X MAX GLUTE HAM RAISES 3 X 8 REVERSE HYPER MACHINE

METCON: 25 BOX JUMPS (24"/20") 50 THRUSTERS (75#/55#) 25 BOX JUMPS *8:00 TIME CAP

Posted on 01/30/2017 at 09:12 PM | Permalink | Comments (0)

01/28/2017

20170130

MONDAY

OLY: SNATCH BALANCE 10:00 SNATCH BALANCE INTRO

METCON: 3 SQUAT SNATCHES (95#/65#) 6 OVERHEAD SQUATS 12 PULL UPS REST 1:00 X5 *14:00 TIME CAP

Posted on 01/28/2017 at 07:39 PM | Permalink | Comments (0)

01/26/2017

20170127

FRIDAY

METCON: 15:00 RUNNING CLOCK

1000M ROW 50 SHOULDER-2-OVERHEAD (135#/95#) 30 BURPEE BOX JUMP OVERS (24"/20")

6 OVERHEAD SQUATS (135#/95#) 36 DOUBLE UNDERS X4

AMRAP WITH REMAINING TIME 30FT FRONT RACK LUNGE (135#/95#) 15 DEADLIFTS 30FT FRONT RACK LUNGE 15 HANG CLEANS

Posted on 01/26/2017 at 09:09 PM | Permalink | Comments (0)

01/25/2017

20170126

THURSDAY

BARBELL CYCLING (WEEK 3): EVERY 1:30 5 CLEAN & JERKS @ 50% OF 1RM X8 *REPS SHOULD BE COMPLETED UNBROKEN

METCON: "KAREN" PLUS 150 WALL BALLS (20#/14#) *10 PULL UPS EVERY MINUTE ON THE MINUTE **16:00 TIME CAP

Posted on 01/25/2017 at 07:50 PM | Permalink | Comments (0)

01/24/2017

20170125

WEDNESDAY

SKILL: 15:00 TOES-2-BAR WORK

METCON: 30-27-24-21 KETTLEBELL SWINGS (55#/35#) PUSH UPS (HAND RELEASE) SIT UPS *20:00 TIME CAP

Posted on 01/24/2017 at 09:11 PM | Permalink | Comments (0)

01/23/2017

20170124

TUESDAY

STRENGTH: 15:00 CLOCK TO COMPLETE (NOT FOR TIME) 5 X MAX GLUTE HAM RAISES 3 X 8 REVERSE HYPER MACHINE

METCON: 400M RUN 55 DEADLIFTS (185#/135#) 600M RUN 55 BACK SQUATS (185#/135#) 400M RUN *15:00 TIME CAP **USE RACKS IF NEEDED

Posted on 01/23/2017 at 09:14 PM | Permalink | Comments (0)

01/22/2017

20170123

MONDAY

OLY: SNATCH (TEST) 15:00 TO ESTABLISH 1RM

METCON: OPEN WORKOUT 13.1 17:00 AMRAP 40 BURPEES 30 SNATCHES (75#/45#) 30 BURPEES 30 SNATCHES (135#/75#) 20 BURPEES 30 SNATCHES (165#/100#) 10 BURPEES AMRAP SNATCHES (210#/120#)

Posted on 01/22/2017 at 04:49 PM | Permalink | Comments (0)

01/19/2017

20170120

FRIDAY

METCON: 21:00 RUNNING CLOCK

5:00 AMRAP 4 BAR MUSCLE UPS 4 DEADLIFTS (275#/185#)

REST 3:00

5:00 AMRAP 8 CHEST-2-BAR PULL UPS 8 DEADLIFTS (225#/155#)

REST 3:00

5:00 AMRAP 12 PULL UPS 12 DEADLIFTS (185#/135#) *SCORE = AMRAP WITH THE LOWEST ROUNDS + REPS **PROGRAMMED BY JEFF P

Posted on 01/19/2017 at 07:24 PM | Permalink | Comments (0)

01/18/2017

20170119

THURSDAY

BARBELL CYCLING (WEEK 2): EVERY 1:30 5 SQUAT CLEAN & JERKS @ 45% OF 1RM X8 *REPS SHOULD BE COMPLETED UNBROKEN

METCON: M = 40 / F = 35 CALORIE ROW 8 THRUSTERS (135#/95#) 40 PULL UPS 8 CLEANS (205#/145#) 40 SIT UPS 8 DEADLIFTS (305#/205#) 40 WALL BALLS (20#/14#) *15:00 TIME CAP

01/17/2017

20170118

WEDNESDAY

SKILL: 15:00 TOES-2-BAR WORK *PROGRAMMED BY JEFF P

METCON: BUY IN: 100 DOUBLE UNDERS

7 BURPEES 5 RING DIPS 7 KETTLEBELL SWINGS (55#/35#) X10

CASH OUT: 100 DOUBLE UNDERS *20:00 TIME CAP

Posted on 01/17/2017 at 09:27 PM | Permalink | Comments (0)

20170117

TUESDAY

STRENGTH: 15:00 CLOCK TO COMPLETE (NOT FOR TIME) 5 X 5 GLUTE HAM RAISES 3 X 8 REVERSE HYPER MACHINE

METCON: 21 BOX JUMPS (24"/20") 15 FRONT SQUATS (95#/65#) 9 HANDSTAND PUSH UPS X5 *16:00 TIME CAP

Posted on 01/17/2017 at 06:18 AM | Permalink | Comments (0)

01/15/2017

20170116

MONDAY

OLY: SNATCH (WEEK 5 - FINAL WEEK) EVERY 1:30 2 SNATCH DEADLIFTS + 2 HANG SNATCH PULLS @ 120% X8

METCON: OPEN WORKOUT 16.3 7:00 AMRAP 10 POWER SNATCHES (75#/55#) 3 BAR MUSCLE UPS

OPEN WORKOUT 16.3 (SCALED) 7:00 AMRAP 10 POWER SNATCHES (45#/35#) 5 JUMPING CHEST-2-BAR PULL UPS

The CFS January Indoc Class.

Posted on 01/15/2017 at 09:24 PM | Permalink | Comments (0)

01/12/2017

20170113

FRIDAY

METCON: 18:00 RUNNING CLOCK

27-21-15 THRUSTER (75#/55#) BOX JUMPS (24"/20") PULL UPS

USE REMAINING TIME TO ESTABLISH 3RM OVERHEAD SQUAT

*SCORE = METCON TIME - OHS LOAD (1LBS = 1 SECOND) **RACKS ALLOWED ON OVERHEAD SQUATS

Posted on 01/12/2017 at 06:50 PM | Permalink | Comments (0)

01/11/2017

20170112

THURSDAY

BARBELL CYCLING (WEEK 1): EVERY 1:30 7 CLEAN & JERKS @ 45% OF 1RM X8 *REPS SHOULD BE COMPLETED UNBROKEN

REST 5:00 AND PROCEED DIRECTLY INTO...

METCON: 2000M ROW

Posted on 01/11/2017 at 09:29 PM | Permalink | Comments (0)

01/10/2017

20170111

WEDNESDAY

METCON: OPEN WORKOUT 15.3 14:00 AMRAP 7 MUSCLE UPS 50 WALL BALLS (20#/14#) 100 DOUBLE UNDERS

METCON (SCALED): 14:00 AMRAP 50 WALL BALLS (20#/10#) TO A 9FT TARGET 200 SINGLE UNDERS

Posted on 01/10/2017 at 06:24 PM | Permalink | Comments (0)

01/09/2017

20170110

TUESDAY

STRENGTH: 15:00 CLOCK TO COMPLETE (NOT FOR TIME) 5 X 5 GLUTE HAM RAISES 3 X 8 REVERSE HYPER MACHINE

METCON: 60YD SHUTTLE RUN 9 HANDSTAND PUSH UPS 30YD KETTLEBELL FRONT RACK CARRY-RIGHT (55#/35#) 30YD KETTLEBELL FRONT RACK CARRY-LEFT 6 HANDSTAND PUSH UPS X4 *12:00 TIME CAP **SHUTTLE RUN = 5YD & BACK + 10YD & BACK + 15YD & BACK ***KB CARRY = 15YD & BACK

Posted on 01/09/2017 at 08:42 PM | Permalink | Comments (0)

01/08/2017

20170109

MONDAY

OLY: SNATCH (WEEK 4) EVERY 1:30 2 SNATCH DEADLIFTS + 2 HANG SNATCH PULLS @ 115% X8

METCON: 2:00 MAX REP ALTERNATING DB SNATCH-RIGHT (50#/30#) (L+R=2) 2:00 MAX REP ALTERNATING WALKING LUNGE (L+R=2) 1:00 REST X3

Posted on 01/08/2017 at 03:45 PM | Permalink | Comments (0)

01/05/2017

20170106

FRIDAY

METCON: 11:00 RUNNING CLOCK

M=750M / F=650M ROW 50 WALL BALLS (20#/14#) 25 HANDSTAND PUSH UPS 15 OVERHEAD SQUATS (135#/95#) 100 DOUBLE UNDERS 15 OVERHEAD SQUATS *IF COMPLETED, START ANOTHER ROUND

Posted on 01/05/2017 at 10:05 PM | Permalink | Comments (0)

01/04/2017

20170105

THURSDAY

METCON: OPEN WORKOUT 13.4 7:00 AMRAP 3, 6, 9, 12...ETC... CLEAN AND JERKS (135#/95#) TOES-2-BAR

01/03/2017

20170104

WEDNESDAY

SKILL: RE-TEST (COMPARE TO CFS WORKOUT "20161116") 25:00 TO COMPLETE THE FOLLOWING: 100 DOUBLE UNDERS 50 PULL UPS 40 HANDSTAND PUSH UPS 30 TOES-2-BAR *COMPLETE DESIGNATED REPS OF EACH MOVEMENTS AS FAST AS POSSIBLE **REST AS NEEDED BETWEEN MOVEMENTS (MUST BE COMPLETED IN THE 25:00 TIME CAP) ***SCORE = TOTAL WORKING TIME

METCON: 400M RUN 21 SIT UPS 12 RING DIPS X3 *15:00 TIME CAP

Posted on 01/03/2017 at 09:42 PM | Permalink | Comments (0)

01/02/2017

20170103

TUESDAY

STRENGTH: 15:00 CLOCK TO COMPLETE (NOT FOR TIME) 5 X 5 GLUTE HAM RAISES 3 X 8 REVERSE HYPER MACHINE

METCON: 100FT BEAR CRAWL 50 PULL UPS 100FT BEAR CRAWL 50 THRUSTERS (45#/35#) 100FT BEAR CRAWL 50 PUSH UPS 100FT BEAR CRAWL *12:00 TIME CAP

Posted on 01/02/2017 at 10:36 PM | Permalink | Comments (0)

01/01/2017

20170102

MONDAY

OLY: SNATCH (WEEK 3) EVERY 1:30 3 SNATCH DEADLIFTS + 2 HANG SNATCH PULLS @ 110% X8

METCON: 12 POWER SNATCHES (75#/55#) 7 BAR FACING BURPEES X5 *10:00 TIME CAP

Dusty is heading back up to Virginia after almost a year down here in Spartanburg. He actually owns CrossFit Stone Mountain and was down here training with us for almost a year while he was doing the travel nursing thing. Awesome athlete, great coach, solid beard and one hell of a good dude. Fair winds and following seas Dusty!


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