Wednesday - August 26, 2015

Gym Closed ...

Wednesday August 26, 2015 - Monday August 31, 2015

Training will resume on Tuesday, September 1, 2015

Tuesday- August 25, 2015

warm-up

450m run

then...

"Cindy"

WOD

21-15-9

front squats (135lbs/95lbs)

burpees 

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Westside 

Dynamic Effort Lower 

-Box Squats 

55% + bands 

8 sets x 2 reps

-Sumo Pulls + Bands 

9 sets x 1 rep 

-Conventional Pulls 

3 sets x 1 rep 

-Reverse Hypers

3 sets x 15-20 reps 

Saturday - August 22, 2015

warm-up

450m run

then...

5 spider-mans

5 pass throughs

:30 sec squat hold

WOD

Squat Clean "Grace" 

30 squat clean & jerks (135lbs/95lbs)

For time 

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Westside

Max Effort Lower

-Box Squats

16" Box (14")

Straight Weight

-Sumo Pulls + Bands 

3 sets

-Sumo Pulls

1 set x 2 reps @90%

-Conventional Pulls

3 sets x 1 rep 

-Snatch Grip Deadlifts 

2 sets x 10 reps 

-GHR's 

3 sets 

-ABS

Thursday - August 20, 2015

warm-up
450m run
then...

10 unbroken toes to bar 

5x 

5 burpee penalty for dropping off the bar before 10

WOD

"Gracebelle"

1 clean&jerk (135lbs/95lbs)

1 snatch (135lbs/95lbs)

15 rounds for time 

-----------------------------------------------------------------------

Olympic 

-Snatch

5 sets x 1 rep @ 75% 

Wednesday - August 19, 2015

warm-up

450m run

then...

50 wall balls 

WOD

"Isabel"

30 Snatches (135lbs/95lbs) 

For Time

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Westside 

Max Effort Upper

-Bow Bar Bench (Cambered Bar) 

-Outlaw Wide Bench 

1 set x 3 reps 

-Double Pause 

1 set x 2 reps 

-Close Grip 

1 set x 3 reps 

*self unrack

3 SuperSets of: 

-Laying Triceps Extensions

10 reps 

-Triceps Press Downs 

20 reps 

-Dips 

10 reps (Last set til failure) 

-Bent Over Rows

4 sets x 3 reps 

-Face Pulls 

3 sets x 25 reps 

-ABS

Tuesday - August 18, 2015

warm-up

450m run

then…

Chest to Bar "Cindy"

WOD

"Grace"

30 clean&jerks (135lbs/95lbs)

for time

---------------------------------------------------------

Westside

Dynamic Effort Lower 

-Box Squats 

15" Box (14")

50% + Bands

12 sets x 2 reps

-Sumo Pulls 

6 sets x 1 rep 

-Conventional Pulls 

2 sets x 1 rep 

-Conventional Pulls (bumper plates) 

2 sets x 10 reps  (225lbs/155lbs)

-Snatch Grip Back Extensions 

2 sets x 8 reps 

-KB Box Squats 

2 sets x 20 reps 

-GHD Sit Ups 

2 sets x 10 reps 

Saturday - August 15, 2015

warm-up

450m run

then…

100 air squats

for time

WOD

5 squat clean&jerks (135lbs/95lbs)

5 power clean&jerks 

1 round of "Cindy"

3 rounds for time 

-----------------------------------------------

Westside 

Max Effort Lower 

-Box Squats 

16" Box (14")

Heavy Bands

-Sumo Pulls + Bands 

-Conventional Pulls + Bands 

2 sets x 1 rep 

-Conventional Pulls (Bumper Plates)

2 sets x 10 reps (275lbs/185lbs)

*Double Over Hand Grip

-GHR's

3 sets 

-KB Box Squats 

2 set x 20 reps 

-Reverse Hypers 

2 sets x 25 reps 

-ABS

Thursday - August 13, 2015

warm-up

450m run

then...

5 Spider-Man's 

5 pass throughs 

5 air squats 

WOD

AMRAP 3

"Cindy"

1 minute rest 

AMRAP 3 

thrusters (95/65)

1 minute rest 

AMRAP 3 

burpees 

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Olympic 

-Snatch 

8 sets x 2 reps @65% 

Wednesday - August 12, 2015

warm-up

In 10 minutes

450m run

then...

AMRAP 

25 wall balls 

25 toes to bar

WOD 

EMOM 10 

2 power snatches (135lbs/95lbs)

--------------------------------------------------------

Westside 

Max Effort Upper 

-Pin Press Off Chest 

-Outlaw Wide Bench 

1 set x 3 reps 

-Double Pause Bench

3 sets x 2 reps

-Close Grip Bench 

3 sets x 3 reps 

*Self Unrack

3 SuperSets of: 

-Laying Extensions

5 reps HEAVY

-Machine Triceps Extensions 

25 reps 

-Bent Over Rows 

4 sets x 5 reps

*Don't go heavy if your form sucks! 

-Machine Face Pulls

3 sets x 20 reps 

-GHD Sit Ups

3 sets x 10 reps 

Tuesday - August 11, 2015

warm-up

450m run

then…

"Cindy"

WOD 

"BATMAN and ROBIN"

WOD from CommonWealth CrossFit

 In Teams of 2:

AMRAP 26

Partner A runs 400m sprint 

Partner B does AMRAP Hang Power Clean + Jerks (135lbs/95lbs) until Partner A gets back

Switch & Repeat 

Score = total reps of hang power clean&jerks

(Each person runs once and c&j's once)

Partner A runs 400m sprint

Partner B does AMRAP Double Unders until Partner A gets back

Switch & Repeat

Score = total reps of double unders 

Partner A runs 400m sprint 

Partner B does AMRAP Burpees until partner A gets back

Switch & Repeat 

Score = total reps of burpees 

*If above is completed in less than 26 minutes, start over and continue until the 26 minute cap 

*Team Score is both partners TOTAL REPS of all movements combined 

----------------------------------------------------

Westside

Dynamic Effort Lower 

-Box Squats 

15" Box (13")

60% + bands 

6 sets x 2 reps 

-Sumo Pulls + Bands 

9 sets x 1 rep 

-Conventional Pulls + Bands 

3 sets x 1 rep 

-GHR's 

2 sets x 10 reps 

-Snatch Grip Extensions 

2 sets x 8 reps 

-Glute Bridges 

100 reps 

-ABS

Saturday - July 08, 2015

warm-up

450m run

then...

50 toes to bar 

WOD

AMRAP 14

1 ground to over head (155lbs/105lbs)

1 round of "Cindy"

2 ground to overhead

1 round of "Cindy"

3 ground to over head

1 round of Cindy 

4 ground to over head 

Etc., etc., etc.,

*If you complete 10 rounds before the 14 minutes then the workout if for time 

---------------------------------------------

Westside 

Max Effort Lower

-Box Squat

16" box (14")

Heavy Chains 

-Sumo Pulls + Bands 

-Conventional Pulls + Bands 

-Conventional Pulls (Bumper Plates, No bands) 

2 sets x 10 reps (205lbs/155lbs) 

-GHR's

5 sets x 5, 10, 15, 20, 25

-Reverse Hypers 

3 sets x 20 reps 

-GHD Sit Ups 

3 sets x 10 reps 

Wednesday - July 05, 2015

warm-up

450m run

then...

50 wall balls 

WOD 

21-15-9

power snatch (75lbs/45lbs)

burpees 

---------------------------------------------------------

Westside 

Max Effort Upper 

-Bench Press + Chains 

-Outlaw Wide Bench 

1 set x 3 reps 

-Double Pause Bench 

3 sets x 2 reps 

-Close Grip

3 sets x 3 reps 

-Laying Triceps Extensions

4 sets x 10 reps 

-Bent Over Rows 

9 sets x 3 reps 

-Machine Extensions 

4 sets x 20 reps 

-Banded FacePulls 

100 reps 

-ABS 

Tuesday- August 4, 2015

Warm up

450m run

Then...

"Cindy"

WOD

10 squat cleans (135/95)

10 pull ups

3 rounds for time

Westside

Dynamic Effort Lower

-Box Squats 

15" box (13") 

55% + Bands 

8 sets x 2 reps 

-Sumo Pulls 

9 sets x 1 reps 

-Conventional Pulls

3 sets x 10 reps (185lbs/135)

-GHR's

3 sets x 10 reps 

-Barbell Snatch Back Extensions 

3 sets x 10 reps 

100 Glute bridges (135/95)

-GHD Sit-Ups

3 sets x 10 reps