Saturday- October 31, 2015

warm-up

In 10 minutes

450m run

then...

AMRAP

5 strict pull ups

10 hand release push ups

15 wallballs

WOD

30 Squat Snatches (135lbs/95lbs)

*at the top of every minute 4 burpees

**starts with snatches

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Westside

Max Effort Lower 

-Box Squats + Chains

-Sumo Pulls + bands + chains

-Conventional Pulls + Bands

3 sets x 1 rep 

-Snatch Grip Extensions

3 sets x 8 reps H.A.P.

-Blob Deads

3 sets 

-ABS

Thursday - October 29, 2015

warm-up

450m run

then...

3 putting on your pants 

4 knee jump squats 

4 spider-mans 

5 pass throughs 

WOD

7 snatches (135lbs/95lbs)

30 squats 

3 rounds for time 

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

Olympic 

-Snatch 

7 reps @ 75%

Wednesday - October 28, 2015

warm-up

450m run

then...

65 wall balls 

WOD

5 rounds for time 

5 double hand KB Swings (outside legs)

10 clean&jerks (95lbs/65lbs)

10 Over bar burpees

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

Westside 

Max Effort Upper

-Fat Bar & Bow Bar

-Outlaw 

1 set x 3 reps 

-Double Pause 

2 sets x 2 reps 

-Close Grip

3 sets x 2 reps 

-Laying Extensions

5 sets x 3 reps 

-Push Ups

50 reps + weight of form holds 

-ABS

Tuesday - October 27, 2015

warm-up

450m run

then...

"Cindy"

WOD

AMRAP 7

7 power cleans (75lbs/55lbs)

7 thrusters (75lbs/55lbs)

7 pull ups

*thrusters must be power clean into the thruster

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

Westside

Max Effort Lower

-Box Squats

15" Box (13")

55% + Bands & Chains 

8 sets x 2 reps 

-Sumo Pulls 

9 sets x 1 rep 

-Conventional Pulls

3 sets x 1 rep 

-Snatch Grip Extensions 

3 sets x 12 reps 

-Blob Deads

3 sets x 5-10 reps 

-GHR's 

3 sets x 5 reps 

-ABS

Saturday - October 24, 2015

warm-up

450m run

then...

4 spider-mans

5 inch worms 

6 pass throughs 

WOD

"Grace" 

30 clean & jerks (135lbs/95lbs)

For Time 

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

Westside

Max Effort Lower 

-Box Squats (Soft Top) + Bands + Chains

-Sumo Pulls + Bands 

-Conventional Pulls + Bands

3 sets x 1 rep 

-Snatch Grip Extensions

4 sets x 5 reps H.A.P.

-Blob Deads

3 sets 

-ABS

Thursday - October 22, 2015

warm-up

450m run

then...

50 toes to bar 

WOD

30 squat clean thrusters (95lbs/65lbs)

For Time 

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

Olympic 

-Snatch 

2 reps @ 65%

2 reps @ 75%

2 reps @ 85%

Wednesday - October 21, 2015

warm-up

450m run

then...

65 wall balls 

WOD 

5 squat snatches (135lbs/95lbs)

10 burpees

3 rounds for time 

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

Westside 

Max Effort Upper 

-Bench Press 

Bow Bar & Axle Bar

-Outlaw Wide Bench 

1 set x 3 reps 

-Double Pause 

2 sets x 3 reps 

-Close Grip Bench 

3 sets x 3 reps 

-Laying Triceps Extensions 

3 sets x 5 reps H.A.P.

-Face Pulls

4 sets x 20 reps 

-Machine Extensions 

3 sets x 25 reps 

-ABS 

Tuesday - October 20, 2015

warm-up

450m run

then...

"Cindy"

WOD

"Rankle"

AMRAP 20

6 deadlifts (225lbs/185lbs)

7 burpee pull ups

10 KB swing (70lbs/53lbs)

200m run

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

Westside

Dynamic Effort Lower

-Box Squats 

16" Box (14")

50% + bands & chains

12 sets x 2 reps 

-Sumo Pulls + Bands

6 sets x 1 rep 

-Conventional Pulls

3 sets x 1 rep

-Snatch Grip Back Extensions 

3 sets x 5 reps 

-Blob Deads 

3 sets x 10 reps

-GHR's 

4-5 sets

-ABS 

Saturday - October 17, 2015

warm-up

20 minute self warm up / set up

DEATH BY BARBIE WOD's

*10 minutes rest between each WOD

*WOD's must be done in order 

WOD 1

"The Truth" 2015

7k run

30 power cleans (205lbs/135lbs)

For Time - WOD must be Rx 

WOD 2 

"Air Force"

20 thrusters (95lbs/65lbs)

20 sumo deadlift high pulls (95lbs/65lbs)

20 push jerks (95lbs/65lbs)

20 overhead squats (95lbs/65lbs)

20 front squats (95lbs/65lbs)

For Time

WOD 3 

2 Rounds For Time 

75 double unders 

10 clean & jerks (165lbs/110lbs)

WOD 4 

"Karen"

150 wall balls (20lbs/14lbs)

For Time 

WOD 5

100 air squats 

For Time 

WOD 6

800m sprint 

WOD 7

Inspired By CrossFit LinchPin

7 squat snatch (185lbs/135lbs)

11 ring muscle ups

100 double unders 

11 ring muscle ups 

7 squat snatches (185lbs/135lbs)

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

Westside 

Max Effort Lower

-Fifty IronMan

2 box squats + 1 deadlift

*ascend weight on both lifts

**must be done back to back

***4-6 sets 

-Conventional Pulls (Straight Weight)

2 sets x 1 rep

Thursday- October 15, 2015

warm up
In 10 minutes
450m run
65 wallballs

WOD
30 thrusters (95lbs/65lbs)
30 chest to bar pull ups
For time
*Pat Sherwood

Olympic
Snatch
1 power snatch
1 snatch
5x

Wednesday - October 14, 2015

warm-up

450m run

then...

5 spider-mans

5 pass throughs

5 putting on your pants

WOD

75 double unders 

10 clean & jerks (165lbs/110lbs)

2 rounds for time 

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

Westside

Max Effort Upper

-Pin Press 

2inches 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 

-Push Ups

100 reps 

-Laying Exrensions 

100 reps 

-Pull Ups 

50 reps *STRICT*

-Face Pulls

100 reps 

-ABS 

Tuesday - October 13, 2015

warm-up

450m run

then…

"Cindy"

WOD 

AMRAP 10 

10 wall balls (20lbs/14lbs)

10 pull ups 

10 kb swings (53lbs/35lbs)

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

Westside

Dynamic Effort Lower 

-Box Squats

16" Box (14")

60% + bands & chains

6 sets x 2 reps

-Sumo Pulls + Bands

9 sets x 1 rep 

-Conventional Pulls

3 sets x 1 rep

-GHR's

4 sets x 5 reps 

-Snatch Grip Extensions

3 sets x 8 reps 

-Blob Deads 

3-4 sets 

-Glute Bridges 

100 reps 

-ABS 

Thursday - October 08, 2015

warm-up

450m run

then...

50 toes to bar 

WOD 

AMRAP 20 

10 deadlifts (135lbs/95lbs)

10 bent over rows (135lbs/95lbs)

10 pass throughs

200m run

10 power cleans (135lbs/95lbs)

10 floor press (135lbs/95lbs)

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

Olympic

-Snatch

2 reps @ 70%

2 reps @75%

2 reps @ 80%

2 reps @ 85%

1 reps @ 90% (if it's there, if not skip it) 

Wednesday- October 7, 2015

warm-up

In 10 minutes

450m run

then...

"Cindy"

WOD

5 rounds for time

20 wallballs (20/14)

10 hang power cleans (155/105)

*WOD courtesy of CrossFit Park City

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

Westside

Max Effort Upper

-Bench Bloks 1 Board Bench + Bands

-Outlaw Wide Bench 

2 set x 3 reps 

-Double Pause Bench

3 sets x 2 reps 

-Close Grip Bench 

3 sets x 3 reps 

-Laying Triceps Extensions

5 sets x 8 reps 

-Bent Over Rows

9 sets x 3 reps 

-Face Pulls

100 reps

-ABS

Tuesday - October 6, 2015

warm-up

450m run

then...

"Cindy"

WOD

Jamie's Birthday WOD 

23 rounds of...

1 pull up

1 push up

1 air squat 

1 sit up

then...

23 pull ups

23 push ups 

23 air squats 

23 sit ups

For time 

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

Westside

Dynamic Effort Lower 

-Box Squats 

15" Box (13")

55% + bands & chains 

8 sets x 2 reps 

-Sumo Pulls

9 set x 1 rep 

-Conventional Pulls 

3 sets x 1 rep

-GHR's 

5 sets x 5, 10, 15, 20, 25 reps 

-Snatch Grip Extensions 

3 sets x 5 reps 

-Blob Deads

3 sets x 10 reps

-ABS 

***Laundry List***
Can't make it everyday? Want to get certain work done on a different day than usually scheduled? Here is the laundry list for this week. You can do what ever pieces you want from the list however and whenever you want.

-Bench 
45% + bands

-Outlaw Wide
1 set x 3 reps

-Double Pause
3 sets x 2 reps

-Close Grip
3 sets x 3 reps

-Box Squats
55% + bands

-Sumo Pulls + band
9 sets x 1 rep

Conventional Pulls
3 sets x 1 rep

Accessories

-Reverse Hypers
3 sets x 10 reps

-Dimmel Deads
3 sets x 20 reps

-GHRs
3 sets x 8 reps

-Laying Triceps Extensions
4 sets x 8 reps

-Machine Triceps Pressdowns
3 sets x 15 reps

-FacePulls
1 set x 100 reps

-Bent Over Rows
9 sets x 3 reps

Saturday - October 03, 2015

warm-up

450m run 

then...

5 pass throughs 

5 spider-mans

5 knee jumps

WOD

AMRAP 10 

4 chest to bar pull ups

5 clean & jerk (135lbs/95lbs)

6 over bar burpees

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

Westside

Max Effort Lower 

-Box Squats + Chains & Bands 

16" Box (14")

-Sumo Pulls + Bands 

-Conventional Pulls + Bands 

-3 SuperSets of

8 snatch grip extensions 

8 GHR's

3-8 blob deads 

-ABS