CrossFit WaterFront

"It is with tears and beers we say peace out bi***es!"

30 Clean & Jerks (95/65)
Then...
3 Rounds of Cindy
5 Pull-Ups
10 Push-Ups
15 Squats
Then...
9-7-5
Bar Muscle-Ups
Squat Sn**ches (95/65)

Thursday December 29, 2016

Warm Up: Accessory Work
4 RNFT
10 DB External Rotation
12 DB Bench Press
12 DB Bulgarian Split Squats
10 Bicep Curls (not alternating)

Metcon:
5 RFT
40 Double Unders
10 DB Box Step Ups (25/15)
20 Ab-Mat Sit-Ups

Wednesday December 28, 2016

Warm Up:
Spend 20 minutes working on mobility

Metcon:
18 Min AMRAP
30 Wall Balls (20/14)
20 Hand Release Push-Ups
10 Front Rack Lunges (135/95)

Tuesday December 27, 2016

Strength: Deadlift
5 X 3 @ 85% of 1 RM

Metcon:
Every 4 minutes for 24 minutes
400m Run/ 500m Row
8 Burpee Box Jump Overs (24"/20")
8 Strict Pull-Ups
*you should have a minimum of 45 sec rest. If you are not achieving that begin removing 1 rep from each of the 2 moments until achievable.

Strength: Clusters
12 min. EMOM
2 Clusters at 80% of 1 RM Thruster

Metcon:
4 RFT
20 Power Sn**ch (75/55)
15 Ring Dips
10 Pistols

Sunday December 25, 2016

Eat, drink and be merry!

Saturday December 24, 2016
In teams of 2…
Twinning ECC Qualifier
40 Min AMRAP
100 Wall Balls (20/14)
100 Double Unders
80 Box Jumps
80 TTB
60 C2B
60 Bar Facing Burpees
40 Cleans (145/100)
40 Jerks (145/100)
20 Sn**ches (145/100)
20 Muscle-Ups

Friday December 23, 2016

Metcon:
4 RFT
10 Thrusters (115/80)
15 TTB
*Rest 2 Min
3 RFT
10 Power Cleans (135/95)
15 HSPU
*Rest 2 Min
2 RFT
10 Front Squats (155/105)
15 Bar Facing Burpees

Thursday December 22, 2016

Strength: Power Clean
12 Min EMOM
3 Power Cleans @ 70%-80% of 1 RM

Metcon:
10-1
Bar Muscle-Ups
1-10
DB Sn**ch (70/50)

Wednesday December 21, 2016

Strength: Push Press + Split Jerk
6 X 1+1
*aim to complete last set at 80% of 1 RM Push Press

Metcon:
“½ Morrison”
25-20-15-10-5
Wall Balls (20/14)
Box Jumps (24”/20”)
KB Swings (53/35)

Tuesday December 20, 2016

Strength: Deadlift
5 X 5 @ 70% of 1 RM

Metcon:
Every 4 Min for 24 Min
Min 0-4: 400m Sprint
Min 4-8: 15 Back Squats (95/65) + 15 Burpee Pull-Ups
*alternate the 2 sections until 24 minutes has been completed

Sunday December 18, 2016

Strength: Bench Press
5X5, challenge yourself

Metcon:
Mary
20 Min AMRAP
5 HSPU's
10 Pistols
15 Pull-Ups

Friday December 16, 2016

Strength: Strict Press
3-3-2-2-1-1-1
*build throughout

Metcon:
Every 3 Min for 18 Min
10 Thrusters (100/70)
8 Strict Pull-Ups
200m DB Farmer's Carry (35/15)

Thursday December 15, 2016

Strength: Front Rack Lunge
10 Min EMOM
10 Reps (115/80)

Metcon:
10-8-6-4-2
Deadlifts (275/190)
*between rounds complete- 25 air squats, 25 push-ups, 25 ab-mat sit-ups

Wednesday December 14, 2016

Strength: Squat Sn**ch
5 X 1
Then... a max effort set @ 50% of today's heaviest

Metcon:
1000m Row Buy In
4 RFT
12 DB Shoulder to OH (50/30)
24 Russian KB Swings (70/53)
12 Ring Push-Ups
800m Run Cash Out

Tuesday December 13, 2016

Gymnastics Work:

Take 20 minutes to practice pull-up/muscle-up progressions and or handstands.

Metcon:

2 RFT
30 Power Sn**ch (75/55)
30 Box Jumps (24"/20")
30 C2B Pull-Ups
60 Double Unders
30 Bar Facing Burpees

Monday December 12, 2016

Strength: Back Squat

5x4
tempo 42x1

Metcon:
5 RFT
21 Wall Balls (20/14)
12 TTB
3 Clean & Jerks (185/125)

Sunday December 11, 2016

Strength: Deadlift

12 Min EMOM
4 reps @ 70%-80% of 1 RM

Metcon:

Elizabeth likes to squat…
21-15-9
Squat Cleans (135/95)
Ring Dips

Saturday December 10, 2016

In teams of 2...
40 Min AMRAP
200 Double Unders
100 Cal Row
80 Push-ups
60 DB Sn**ch (70/50)
40 Front Squats (155/105)
20 Bar Muscle-Ups

Friday December 9, 2016

Strength: Push Press

5 X 3
Increasing each set to maximum of 75%-80% of 1 RM

Metcon:

Annie… kind of
50-40-30-20-10
Jumping Lunges
Ab-mat Sit-ups

Thursday December 8, 2016

Strength: Sn**ch Balance + OH Squat

Spend about 20 minutes working on this and focus on technique and speed...
2 Sn**ch Balance + 2 OH Squats

Metcon:

5 RFT
15 Hang Power Cleans (115/80)
25 Back Squats (115/80)
400m Row

Wednesday December 7, 2016

Strength: DB Bench & Bicep Curls

5 Sets
12 DB Bench Press
20 Alternating Bicep Curls

Metcon:

Every 2:30 for 15 minutes…
12 Pull-ups
8 Tall Box Jumps (30”/24”)
4 Thrusters (165/115)

Tuesday December 6, 2016

Mobility Warm-up

Metcon:

4 RFT
40 Pistols
20 HSPU
20 KB Swings
40 Push-Ups
400m Run
*45 min time cap

Monday December 5, 2016

Strength: Front Squat

5-5-3-3-1-1

Metcon:

21-15-9
Bar Facing Burpees
OH Squat (95/65)
Ab-mat Sit-ups

Sunday December 4, 2016

Strength: Sn**ch
14 min EMOM
2 Squat Sn**ches @70%-75% of 1 RM

Metcon:
20 Min AMRAP
30 Double Unders
15 KB Swings (53/35)
5 Muscle-Ups

Saturday December 3, 2016

In teams of 2…
3 RFT
400m Med Ball Carry
100 Partner Wall Balls
60 Toes to Bar
30 Burpee Box Jumps
10 Power Sn**ch (165/115)

Friday December 2, 2016

Strength: Deadlift
4 X 10 Straight Leg Deadlifts
Super Set with…
8 Ring Rows (feet elevated off the ground)

Metcon:
4 RFT
12 HSPU
20 Front Rack Lunges (95/65)
2 Rope Climb

Thursday December 1, 2016

Strength: Push Jerk
5 X 3, increasing each set

Metcon:
25 Min AMRAP
30 Box Jumps
20 Ring Dips
10 Clean & Jerks (135/95)

Wednesday November 30, 2016

Strength: Squat Clean

5 X 1+1
1 Squat Clean + 1 Hang Squat Clean
*increase each set, ending at 80%-85% of 1 RM
Then…
3 X 3 Clean Pulls
*work up to 90% of 1 RM Squat Clean

Metcon:

1 RFT
800m Run/Row
80 Double Unders
21 C2B Pull-Ups
Then… 2 RFT
400m Run/Row
40 Double Unders
15 C2B Pull-Ups
Then... 3 RFT
200m Run/Row
20 Double Under
9 C2B Pull-Ups

Tuesday November 29, 2016

Skill Work:

4 RNFT
2 Rope Climbs
8 Bent Over Barbell Row
10 Tricep Box Dips
30 sec. L-Sit Hold

Metcon:

5 Min AMRAP
50 Wall Ball Buy In
12 Deadlifts (185/135)
12 Push-Ups
*2 Min Rest
5 Min AMRAP
35 Wall Ball Buy In
9 Deadlifts (225/155)
9 Push-Ups
*2 Min Rest
5 Min AMRAP
20 Wall Ball Buy In
6 Deadlifts (275/185)
6 Push-Ups

Monday November 28, 2016

Strength: Back Squat

Build up to today's heavy single, then...
complete 2 max effort sets @ 60%

Metcon:

5 RFT
20 Alternating OH Plate Lunges (45/25)
15 GHD's
10 Burpees to Plate

Sunday November 27, 2016

Strength: Push Press + Split Jerk

12 min EMOM
2 Push Press + 1 Split Jerk (from the rack) @ 70%-80% of 1 RM Push Press

Metcon:

10-1/1-10
Back Squats (165/115)
KB Swings (70/53)
Rest 2 minutes, then…
10-1/1-10
Back Rack Lunges (135/95)
Ring Push-Ups

Saturday November 26, 2016

In teams of 2 complete:

40 Min AMRAP
30 Ring Muscle-Ups
100 Double Unders
50 Strict Press (95/65)
40/30 Calorie Row
40 C2B Pull-Ups
75 Double Unders
40 Push Press (135/95)
40/30 Calorie Row
50 Pull-Ups
50 Double Unders
30 Push Jerks (185/130)
40/30 Calorie Row

Friday November 25, 2016

Strength: Power Clean

5 X 2 Power Clean
Increasing each set
Then…
3 X 2 Clean Pull @ 90% of your 1 RM Squat Clean

Metcon:

4 RFT
8 Power Sn**ches (115/85)
8 Renegade Rows (50/30)
10 Toes to Bar

Thursday November 24, 2016

Strength: Sn**ch Balance + OH Squat

1 Sn**ch Balance + 1 OH Squat (from the rack)
Take 20 minutes to find today’s heaviest complex

Metcon:

Don’t Drop the Turkey
25 Med Ball Cleans
200m Wall Ball Carry
50 Wall Balls
50 Weighted Sit-Ups
50 Wall Ball
200m Wall Ball Carry
25 Med Ball Cleans
*if you drop the Turkey (wall ball), complete 5 alternating single arm med ball push-ups