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 

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

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)

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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 

Saturday- August 01, 2015

warm-up

450m run

then…

100m sprint
5x

WOD 
"Washing Macine"

50 deadlifts (135lbs/95lbs)
50 KBS (53lbs/35lbs)
50 push ups
50 clean & jerks (135lbs/95lbs)

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

Westside 

Max Effort Lower 

-Box Squats 

16" Box (14" Box)
Chains + Bands to a Soft Top 

-Sumo Pulls 
2 sets x 4 reps @70%
1 sets x 2 reps @ 80%
1 set x 2 reps @ 90%

-Conventional Pulls 
3 sets x 1 rep 

-GHR's
3 sets x 10 reps 

-Snatch Grip Back Extensions 
3 sets x 10 reps 
H.A.P.

KB Box Squat
1 set x 25 reps

-ABS

Thursday- July 15, 2015

warm-up

450m run

then...

10 unbroken toes to bar 

5x

WOD

21-15-9

Power Clean (135/95)

Push Ups

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

Olympic 

-Snatch 

8 sets x 2 reps @ 70%

Wednesday - July 29, 2015

warm-up

450m run 

then...

50 toes to bar 

WOD 

10 - 50m sprints 

Fast as you can. Rest is the time it takes to walk back to the starting line 

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

Westside 

Max Effort Upper

-Bench Press 

Cambered Bar Bench 

-Outlaw Wide Bench 

1 set x 3 reps 

-Close Grip Bench 

3 sets x 5 reps 

-JM Press 

4 sets x 4 reps 

-Laying Triceps Exentsions 

3 sets x 5 reps 

-Bent Over Rows 

3 sets

-Machine Face Pulls 

1 set x 100 reps 

-Machine Triceps Extensions

1 set x 100 reps 

-ABS

Tuesday - July 27, 2015

warm-up

450m run 

then...

"Cindy"

WOD

7 rounds for time 

7 power snatches

7 snatch balances 

7 OHS

(95lbs/65lbs) 

*adjust weight as needed

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

Westside

Dynamic Effort Lower

-Box Squats 

15" box (13") 

50% + Bands 

12 sets x 2 reps 

-Sumo Pulls 

6 sets x 1 reps 

-Conventional Pulls

3 sets x 10 reps (165lbs/105)

-Weighted Back Extensions 

3 sets x 10 reps 

-GHR's

3 sets x 10 reps 

*Add weight if form holds 

-GHD Sit-Ups

3 sets x 10 reps 

Saturday - July 25, 2015

warm-up

450m run

then...

100m sprints

5x

WOD

5 thrusters (95lbs/65lbs)

5 pull-ups

9 rounds for time 

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

Westside 

Max Effort Lower

-Box Squats 

16" Box (14")

Straight Bar + Bands 

-Sumo Pulls + Heavy Bands 

6 sets x 1 rep

-Conventional Pulls 

3 sets x 1 rep 

-Snatch Grip Deadlifts 

3 sets x 10 reps 

-GHR's

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

-Reverse Hypers

3 sets x 20 reps 

-ABS

Thursday - July 23, 2015

warm-up

450m run

then...

10 unbroken toes to bar 

5x

WOD

21-15-9

power cleans (135lbs/95lbs)

burpees

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

Olympic 

-Snatch 

12 sets x 2 reps @ 60%

Wednesday - July 22, 2015

Warm-up
450m run
then...
50 wall balls

WOD
AMRAP 7
10 alternating kb Clean&Jerks (5 each arm)
5 squat snatches (95lbs/65lbs)
5 hang squat cleans (95lbs/65lbs)

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

Westside
Max Effort Upper
-Bench Press
100 reps (135lbs/95lbs)

-Outlaw Wide Bench
1 set x 3 reps

-Close Grip
3 sets x 3 reps

- Push Ups
100 reps

-Bent Over Rows
100 reps (135lbs/95lbs)

-Face Pulls
100 reps

-ABS

Tuesday - July 21, 2015

warm-up

450m run 

then...

"Cindy"

WOD
3 rounds for time 
10 thrusters (95lbs/65lbs)
10 pull ups 
10 kb swings (53lbs/35lbs)

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

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 (Bumper Plates, no bands)
3 sets x 10 reps 

-3 SuperSets Of:
10 GHR's 
10 bad mornings 
20 glute bridges 
20 walking lunges 
***DO NOT REST BETWEEN MOVEMENTS!

-ABS

Saturday - July 18, 2015

warm-up

450m run 

then...

10 wall balls
10 toes to bar 

WOD
7 rounds for time & load 
1 snatch 
35 double unders 

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

Westside 

Max Effort Lower 

-Box Squat 

15" Box (13") 

Chains & Bands 

-Sumo Pulls + Bands 

3 sets x 1 rep

-Conventional Pulls + Bands 

2 sets x 1 rep 

-KB Box Squat Deadlifts 

3 sets x 20 reps 

-GHR's 

5 sets x 5 reps 

-Snatch Grip Extensions 

3 sets x 5 reps H.A.P.

-ABS 

Thursday - July 16, 2015

warm-up

450m run

then...

50 wall balls 

WOD

AMRAP 8

10 wall balls (20lbs/14lbs)

10 kb swings (53lbs/35lbs)

10 full snatch buy out after the AMRAP @75% of your 1RM

Score = Rounds + Reps & Time 

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

Olympic 

-Snatch 

6 sets x 2 reps @ 70% 

Wednesday - July 15, 2015

warm-up

450m run

then...

3 pass throughs 

4 spider-mans

5 inch worms  

WOD
AMRAP 10 
5 toes to bar / pull up combo
5 clean & jerks (135lbs/95lbs)
5 burpees

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

Westside 

Max Effort Upper 

-Bow Bar Bench & Axel Bar Bench 

-Outlaw Wide Bench 

1 sets x 6 reps

-Close Grip

3 sets x 3 reps 

-Laying Triceps Extensions

4 sets x 5 reps 

-Bent Over Rows 

9 sets x 3 reps 

-Machine Triceps Press Downs 

100 reps 

-Machine Face Pulls
100 reps 

-GHD Sit Ups

2 sets x 10 reps 

Tuesday - July 13, 2015

warm-up

450m run 

then...

"Cindy"

WOD
10 front squats (135lbs/95lbs)
10 burpees 
3 rounds for time 

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

Westside 

Dynamic Effort Lower

-Box Squats 

15" Box (13")

55% + Bands  

8 sets x 2 reps 

-Sumo Pulls + Bands

9 sets x 1 rep

-Conventional Pulls + Bands

3 sets x 1 rep 

-Banded KB Box Squats
2 sets x 20 reps

-Snatch Grip Back Extensions

2 sets x 12 reps 

-Reverse Hypers 

2 sets x 20 reps 

-GHD Sit Ups
2 sets x 10 reps 

Saturday- July 11, 2015

warm-up

450m run 

then…

5 knee jumps

5 burpes

5 squats 

WOD

50 shoulder to over head (95lbs/65lbs)

For Time 

*Every time the bar drops there is a 5 pull up penalty

*If you don't have pull ups you do burpees 

*If you do burpees you owe 15 pull up attempts at the end of the WOD

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

Westside

Max Effort Lower 

-Box Squats 

15" Box (13")

Soft Top + Bands

-Sumo Pulls + Bands (off 3 Mats) 

3 sets x 1 rep

-Sumo Pulls Off 3 Mats 

3 sets x 1 rep 

-Conventional Pulls 

3 sets x 1 rep *heavy* 

-Banded KB Box Squats 

2 sets x 20 reps 

-Snatch Grip Extensions

3 sets x 15 reps 

-GHD Sit Ups 

2 sets x 20 reps 

Thursday - July 09, 2015

warm-up

450m run

then...

50 toes to bar 

WOD

EMOM 8 

"Cindy"

5 pull ups

10 push-ups 

15 air squats 

*if you don't have pull ups, you are doing burpees instead. 

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

Olympic 

-Snatch 

10 sets x 2 reps @ 65%

Wednesday - July 08, 2015

warm-up

450m run

then...

3 pass throughs 

4 spider-mans

5 putting on your pants 

WOD

50 wall balls (20lbs/14lbs)

50 kb swing (53lbs/35lbs)

50 push ups 

50 power cleans (135lbs/95lbs)

For Time 

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

Westside 

Max Effort Upper 

-Bow Bar Bench & Axel Bar Bench 

-Outlaw Wide Bench 

1 sets x 6 reps

-Close Grip

3 sets x 3 reps 

-Laying Triceps Extensions

4 sets x 5 reps 

-Bent Over Rows 

3 sets x 8 reps 

-Machine Triceps Press Downs 

100 reps 

-Banded Pull Aparts 

100 reps 

-GHD Sit Ups

4 sets x 10 reps 

Tuesday - July 7, 2015

warm-up

450m run 

then...

"Cindy"

WOD

AMRAP 10

10 - one arm kb swing each hand 

10 goblet squats 

10 clean grip power snatch (95lbs/65lbs)

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

Westside 

Dynamic Effort Lower

-Box Squats 

15" Box (13")

50% + Bands  

12 sets x 2 reps 

-Sumo Pulls + Bands

6 sets x 1 rep

-Conventional Pulls + Bands

3 sets x 1 rep 

-GHR's

3 sets x 8 reps 

-Snatch Grip Back Extensions

3 sets x 12 reps 

-Reverse Hypers 

3 sets x 20 reps 

-ABS 

Saturday - July 04, 2015

Warm-up

450m run 

then...

Double "Cindy"

10 pull ups

20 push ups

30 squats 

WOD

AMRAP 7

2 front squats (135lbs/95lbs)

2 pull ups

4 front squats

4 pull ups 

6 front squats 

6 pull ups

Etc., etc., etc.

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

Westside

Max Effort Lower

-Max Front Squat

-Max Conventional Deadlift 

-Dimmel Deadlift (135lbs)

100 reps 

-ABS

Thursday - June 02, 2015

warm-up

450m run

then...

10 unbroken toes to bar 

5x

WOD

200m run

15 KB swings 

10 pull ups 

3 rounds for time 

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

Olympic

-Snatch 

12 sets x 2 reps @ 65%

-SSB Front Squats 

July 1, 2015

Warm up

50 wallballs

WOD

AMRAP 10

20 KBS

200m run

Westside

Max Effort Upper

-Bench + Chains

-Outlaw 

1 set x 6 reps 

-Close Grip Bench

3 sets x 3 reps 

-Laying Triceps Extensions

4 sets x 5 reps  

-Bent Over Rows

5 sets x 5 reps 

H.A.P

-Machine Face Pulls

100 reps

-GHD Sit Ups

3 set x 10 reps