Friday 11/1

Strength-

A. Power Clean x 1, Split jerk x 2, Front Squat x 1 @ 85% of 1RM C&J x 4 sets

B. Toes To Bar - 50 reps for time, must be done in unbroken sets of 5

WOD-

4 Min AMRAP Front Squats, must be taken from floor

4 min AMRAP Pull Ups 

4 min AMRAP Wall Balls

L1 - 95/65#, Ring Rows, 14/10#

L2 - 135/95#, Pull ups, 20/14#

L3 - 185/120#, CTB, 20/14#

Thursday 10/31

Strength-

A1. Snatch Pull Cluster - 1.1.1 rest 10 sec. rest 1 min x 3 sets, @ 110% of 1RM snatch

A2. Squat Snatch - 3 sets of 2 reps, not TnG

WOD

For time-

800 m run

then 
3 rounds

15 Burpees over the bar

10 Power Cleans

10 Shoulder to Overhead

then 

800 m run

L1 - 75/55#

L2 - 95/65#

L3 - 135/95#

Wednesday 10/30

WE ARE CLOSE THIS WEEKEND.

WE ARE HOSTING A USA WEIGHTLIFTING CERTIFICATION COURSE. SORRY FOR ANY INCONVIENCE. 

Strength-

A1. Clean Grip Dead lift- 3 sets of 5 reps

A2. Push Press - 3 sets of 5 reps

A3. Hollow Rocks - 3 sets of 15 reps

WOD-
21-15-9-9-15-21

Dead lifts

Burpees

L1 - 155/105#

L2 - 185/120#

L3 - 225/145#

Tuesday 10/29

Our friend Russ from Progenex will be here today! He will have his sampling table setup from 3:30 to 6:30. 

Yoga tonight at 6:30

Bring your own mat!

Strength-

A. EMOM for 12 min-

Even - 3 TnG Squat Cleans @ 65% of 1RM Squat Clean

Odd - 5 HSPU

L1 - HSPU mod off box

L2 - 3 EROM HSPU

L3 - RX

WOD-

5 Rounds for time-

12 H.R. Push Ups

8 Burpee Box Jumps

15 KB Swings

L1- 35/26#

L2 - 53/35#

L3 - 70/53#

Monday 10/28

Strength-

A1. Back Squat - 5.4.3.5.4.3

A2. 

L1 - Box Dips: 6 sets of 8 Reps

L2 - Ring Rips - 6 sets of 8 Reps

L3 - Muscle up Complex - 2 muscle ups + 4 Ring Dips

Wod - 

15 Min on the Clock-

Run 800m

100 Wall Balls (20/14#)

50 Pull Ups

AMRAP Doble Under’s in remaining time

L1- Ring Rows, Single Unders

L2/L3 - Pull ups (burpees if you don't have double unders!)

Friday 10/25

Strength: 
A1. 5 sets to find 5rm tng squat clean
Level 1: power clean form work , sets of 5 
Level 2: squat clean not tng, sets of 5 
Level 3: 5rm tng squat clean

A2. Pendlay rows 
5 sets of 5 


Wod: 
"Dt"
5 rounds 
12 deadlifts 
9 hang power cleans 
6 shoulder to overhead 

Level 1; 75/55
Level 2: 115/85
Level 3: 155/105

Thursday 10/24

Strength:

A1. Bench Press

4 sets of 4 

A2. Good mornings 

4 sets of 8 

A3. KB single arm rows 

4 sets of 8 each arm 

Wod:

30 goblet squats 

5 sit ups 

25 goblet squats 

10 sit ups 

20 goblet squats 

15 sit ups 

15 goblet squats 

20 sit ups 

10 goblet squats 

25 sit ups 

5 goblet squats 

30 sit ups 

Level 1: 35/26 

Level 2: 53/35

Level 3: 70/53

Wednesday 10/23

Strength:

A. 

14 minute EMOM

Even: 1 snatch + 2 OHS 

Odd: 8 T2B 

Wod:

10 minute AMRAP 

30 double unders

15 power snatch 

Level 1: 45/35, Lateral bar hops(30)

Level 2: 75/55, Singles (3:1) 

Level 3: 95/65, DBU

Tuesday 10/22

YOGA TONIGHT @ 6:30pm

Bring your own mat!

Strength: 
A. Squat clean thrusters 

Level 1: 4 sets of 3 reps (not TNG) 

Level 2: 4 sets of 3 reps (TNG) 

Level 3: 5 sets to find your 1RM

B1. Max Effort Strict pull ups in 1 minute X 3 sets 

B2. Max Effort HSPU in 30 seconds X 3 sets 

Wod: 

15 minute amrap 

400 meter run 

15 HR push ups

15 thrusters 

15 burpees

Level 1: 55/35

Level 2: 75/55

Level 3: 95/65

Monday 10/21

Strength:
A1. Back squat 4 sets x 8 reps 

A2. Ring dips 4 sets x 6 reps 
Level 1: box dips 
Level 2: ring dips 
Level 3: ring dips 

A3. Planks 4 sets x 1 minute hold 
Level 1: 1 minute no weight 
Level 2: 1 minute 25/10
Level 3: 1 minute 45/25

Wod: 
3 rounds for time:
20 kb swings 
20 wall balls 

Level 1: 35/26, 14/10
Level 2: 53/35, 20/14
Level 3: 70/53, 20/14

Friday 10/18

Modified weekend schedule!!

Saturday: 9 am class for wods only! , kids classes stay at regular hours 

Sunday: closed! 

Come cheer on our competition team at CrossFit Milford this weekend at their garage games competition! 

Strength-

A. 1K Row TT

WOD-

15 Min On the Clock

"Fran"
21-15-9

Thruster

Pull ups

in remainder of time 

AMRAP Clean and Jerks

L1 - 65/45#, Ring rows

L2 - 80/55#

L3 - 95/65#

Thursday 10/17/13

Thursday-

Strength-

A1. Power Clean @ 90% of 1RM - 6 sets of 1

A2. CG Bench Press - 3.2.1.3.2.1

WOD-

5 Min AMRAP - Wall Balls

4 Min AMRAP - Sit ups

3 Min AMRAP - KB Snatches

2 Min AMRAP - Burpees

1 Min AMRAP - Double Unders

 

L1 - 26/18#, single unders

L2 - 35/26#

L3 - 53/35#

Thursday 10/17

Strength-

A1. Power Clean @ 90% of 1RM - 6 sets of 1

A2. CG Bench Press - 3.2.1.3.2.1

WOD-

5 Min AMRAP - Wall Balls

4 Min AMRAP - Sit ups

3 Min AMRAP - KB Snatches

2 Min AMRAP - Burpees

1 Min AMRAP - Double Unders

 

L1 - 26/18#, single unders

L2 - 35/26#

L3 - 53/35#

Wednesday 10/16

Strength-

A1. 1 1/4 Front Squat - 4 sets of 5 reps

A2. Hang Squat Snatch - 4.3.2.1

WOD-

10 Rounds For Time

10 Toes To Bar

10 HR Push ups

L1 - sit ups

L2 - knees to elbows

L3 - toes to bar

Tuesday 10/15

YOGA TONIGHT @ 6:30pm

Please bring your own mat!

Strength-

A. EMOM for 10 Min.

2 Clean and Jerks 80-85% of max Clean and Jerk

WOD-

20 Min AMRAP

20 Shoulder to Overhead

40 Double Unders

20 KB SDLHP

L1 - 75/45#, 3x DBU in Singles, 35/26#

L2 - 95/65, 53/35#

L3 - 105/75#, 70/53#

Monday 10/14

Strength-

A1. Back Squat - 4 sets of 10 reps

A2. Pull ups - 4 sets x AMRAP unbroken

L1 - Ring Rows

L2 - Pull ups

L3 - CTB

WOD-
15,12,9,9,12,15

Power Clean 

Burpees

L1 - 75/45

L2 - 95/65

L3 - 115/85

Friday 10/11

Strength: 

A. Clean and Jerk 

Build up to max in 10 minutes 

B. TGU 5 each arm @tough weight

Wod: 

4 rounds for time 

20 wall balls 

20 burpees 

20 Toe to bars 

Level 1: 3 rounds (14/10#, sit ups)

Level 2: 4 rounds 20/14# K2KE

Level 3: RX

Thursday 10/10

Strength: 

A.Bench Press 4 sets of 8 

A2. Snatch grip RDL 4 sets of 6 

A3. 1 minute plank hold X 4 sets 

L1- no plate

L2- 25/10# UB

L3- 45/25# UB

Wod:

15 minute amrap

9 deadlift 

12 HR push ups

15 Box Jumps

Level 1: 95/65, 20/18"

Level 2:135/85, 24/20"

Level 3: 155/100, 24/20"

Wednesday 10/9

Strength:

A1. 2 position Snatch (floor snatch + Hang Snatch) for 12 minutes

L1- form work @ hang snatch

L2- tough weight for 2 position 

L3- find max 2 position 

B. Pull ups 

L1- 30 ring rows 

L2- 30 pull ups 

L3- 30 CTB pull ups 

 

Wod: 

25 DBU

25 Power Snatch

25 burpees

25 DBU

Level 1: 65/45

Level 2: 95/65

Level 3: 115/85

Tuesday 10/8

YOGA TONIGHT @ 6:30pm

Please bring your own mat, Thank you!

Strength: 

A. Split jerk from rack 2.2.1.1.1

A2. DBU 

L1-1 minute form work

L2- 1 minute form work 

L3-Max DBU in 1 minute  

Wod: 
12-10-8-6-4-2

Squat cleans 

Dips 

Squat Thrusts (NO these are not thrusters) 

Level 1: 65/45, box dips 

Level 2: 95/65, box dips 

Level 3: 135/95, ring dips

Monday 10/7

Strength: 

A1. DB walking lunges @ tough weight 2 gym lengths X 4 sets 

Rest 1 minute then 

A2. Toe to bars- 4 sets of 15 reps

Wod: 

10 minute AMRAP 

200 meter run 

15 squats OVHD w/ ball

10 walking lunges OVHD w/ball

5 pull ups 

Level 1: 14/10# ball/ ring rows 

Level 2: 20/14#, pull ups 

Level 3: 20/14#, CTB pull ups 

Friday 10/4

Strength-

A. EMOM for 10 Mins-

Even - 1 Power Snatch + 3 OHS

Odd - HSPU

L1 - 10  HR Push ups

L2 - 10 Deficit Push ups

L3 - 10 HSPU

WOD-

For Time:
21, 15, 9

KB/DB Snatch R Arm

KB/DB Snacth L Arm

Push Press

Burpees

L1 - 26/10#, 75/55#

L2 - 35/26#, 95/65#

L3 - 53/35#, 135/95#

Thursday 10/3

Strength-

A. 12 min to build to 5 RM Push Press

WOD-
18, 15, 12, 9, 6, 3

Dead lifts

Dips

L1 - 135/85#, box dips

L2 - 225/135#, box dips

L3 - 275/165#, Ring Dips

Wednesday 10/2

Strength-

A1. Back Squat - 3.2.1.3.2.1

A2. Pull ups - 5 sets of 15 

L1 - Ring rows @ 32X1 Tempo

L2 - Least assistance possible

L3 - unbroken Pull ups

WOD-

400 m Run

10 Clean and Jerks

400 m Run

10 Thrusters

400 m Run

10 Squat Cleans

400 m Run

L1 - 75/55#, 200 m Runs

L2 - 115/75#

L3 - 135/95#