May 20th, 2012

Closed – Self-Driven WOD

May 19th, 2012

Team WOD

May 18th, 2012

10-9-8-7-6-5-4-3-2-1

Iso Push-ups
Snatch (Push press for members one month or less)
Back Squat
K2E’s

- 150m sprint every 3 min -

(Record total time or last completed set, 15 min time limit on WOD)

May 17th, 2012

“Diane”

21-15-9
Deadlift (225/185)
Handstand Pish-ups

(for time)

then

60 – AB Mats
3 – Rope Ascents (or 12 pull-ups)

(no time limit)

May 16th, 2012

30 – Double Unders
30 – KB Swings (Russian)
15 – KB Swings (Right Arm)
15 – KB Swings (Left Arm)

20 – Double Unders
20 – KB Swings (Russian)
10 – KB Swings (Right Arm)
10 – KB Swings (Left Arm)

10 – Double Unders
10 – KB Swings (Russian)
5 – KB Swings (Right Arm)
5 – KB Swings (Left Arm)

(for time)

May 15th, 2012

4 rounds for time:

8 – Snatch Deadlifts (135/95)
10 – Box Jumps (30/24)
200m run

May 14th, 2012

5 rounds for time:

10 – Burpees
400m run

May 13th, 2012

Closed – Self-Driven WOD

May 12th, 2012

“Severin”

50 Strict Pull-ups
100 Push-ups, release hands from floor at the bottom
Run 5K

If you’ve got a twenty pound vest or body armor, wear it.

May 11th, 2012

5-10-15-10-5

Power Cleans (115/75)
Ring Dips
Push Press (115/75)
Star Bursts
OHS (115/75)

(for time)

May 10th, 2012

3 min on, 1 min off max reps of:

Hand release push-ups
AB mats
Chin-ups
Burpees
Air Squats

Then

1 miles run with 25/15 bumper plate

Then

500m Row

(for total reps from first 5 mini wods)

May 9th, 2012

12 min AMRAP of:

8 – Box Jump (30/24)
16 – Wall Ball (20/14)
32 – Double Unders (96 singles or 32 Failed Att.)

May 8th, 2012

800m Run
10 – HSPU
20 – KB Swings
30 – OH Walking Lunges 45/25
40 – Pull-ups
50 – Push-ups
800m Run
50 – Push-ups
40 – Pull-ups
30 – OH Walking Lunges 45/25
20 – KB Swings
10 – HSPU
800m Run

(for time)

May 7th, 2012

4 Rounds for time:

8 – Squat Clean Thrusters (95/65)
10 – Pull-ups
200m Run

May 6th, 2012

Closed – Self-Driven WOD

May 5th, 2012

Team WOD

May 4th, 2012

100 – Thrusters (65/45)

*3 Burpees at the top of every 3 min

(for time)

May 3rd, 2012

3 minutes of each at 135 / 95:

Power Cleans
Push Press
OHS

*3 minutes rest between each

(for total reps)

May 2nd, 2012

15 min AMRAP of:

10 – Sandbag Step-ups (24/20)
10 – Ring Push-ups
15 – Sit-ups
20 – Double Unders (3:1 singles)

May 1st, 2012

3 Rounds of:

3 – Rope Climbs (2:1 planks)
1 rope per team
100 – Wall Ball
1 Wall Ball station per team
100m – Sandbag sprint relay
1 person sprints at a time
60 – Ring Rows
1 pair of rings per team
60 – Box Jumps
1 person at a time
60 – Burpees
1 person at a time

(for time)

April 30th, 2012

400m run
3 sets of complex
400m run
2 sets of complex
400m run
1 set of complex
100 Double Unders

(for time)

April 29th, 2012

Closed – Self-Driven WOD

April 28th, 2012

Team WOD

April 27th, 2012

“House of cards”

Draw a card and complete the number of reps indicated on the card, based on each of the following suits

Ace – Goblet Squats
Hearts – Push Press (60/40)
Clubs – Up Downs
Spades – Double Unders
Jokers – 15 Burpees

(18 min for as many cards as possible)

April 26th, 2012

8 Rounds for time of:

8 – Knees to Elbows
10 – Wall Balls
12 – Smash Balls
14 – KB Swings (24/20)

*6 rounds for members with less than 3 months*

April 25th, 2012

“Fran”

21-15-9
Pull-ups
Thruster (95/65)

April 24th, 2012

3 rounds for time of:

400m Run
15 – KB Swings
15 – Burpees
15 – Box Jumps
3 – HSPU / Wall Walks

April 23rd, 2012

3 Rounds for time of:

15 – Pull-ups
40 – Double Unders
40m Lunge w/ 45lb Bar

April 22nd, 2012

Closed – Self-Driven WOD

April 21st, 2012

Group WOD / Living Social (Day 1)

April 20th, 2012

10-9-8-7-6-5-4-3-2-1

Wall Ball (20/14)
Push Press (95/65)
Box Jump Burpees
Knees to Elbows

(for time)

April 19th, 2012

“Grace”
30 – Clean and Jerks (135/95)

(for time)

April 18th, 2012

25 – Bench Press
15 – SDHP
(Use Either 50% Body Weight, 75% Body Weight, or 150% Body Weight)

then

2 – Mile Run

April 17th, 2012

8 Rounds for time of:

7 – T2B
9 – Burpees
11 – Wall Ball
100m Sprint

April 16th, 2012

Run 5k

(for time)

April 15th, 2012

Closed – Self-Driven WOD

April 14th, 2012

Group WOD / Living Social (Day 1)

April 13th, 2012

10 min AMRAP of:
250m Row
10 – Burpees

then

10 min AMRAP of:
Snatches (75/55)
15 – Double Unders

April 12th, 2012

1 – Burpee
2 – Pull-ups
3 – Snatches (75/55)
10 – Double Unders

then

2 – Burpee
3 – Pull-ups
4 – Snatches (75/55)
10 – Double Unders

then

Get as high up on the ladder as possible in 14 min

April 11th, 2012

3 rounds of:

400m Row
30 – Wall Balls
25 – KB Swings
20 – AB Mats
15 – Push-ups
10 – Box Jumps

(for time)

April 10th, 2012

10 min AMRAP of:

250m Row
10 – Burpees

then

10 min AMRAP of:

10 – Snatches (85/60)
20 – Double Unders (40 singles)

April 9th, 2012

5 Rounds of:

2 – Front Squats (Max Weight)

then

4 Rounds for time:

10 – Front Squats (1/2 Body Weight)
12 – Chest to Bar
200m Run

April 8th, 2012

Closed – Self-Driven WOD

April 7th, 2012

Team WOD / Living Social (Day 1)

April 6th, 2012

21-15-9

Hang Clean (115/75)
Dips
Box Jump (24/18)

- 400m run after each set-

(for time)

April 5th, 2012

12 – Wall Balls
24 – Double Unders (or 50 Singles)
12 – Smash Balls
24 – AB Mats
1 – Rope Climb Ascent

(15 min for total reps)

April 4th, 2012

4 rounds for time:

12 – Push Press (115/75)
15 – Box Jumps (24/20)
20 – KB Swings (53/35)
400m Run

April 3rd, 2012

3 min AMRAP:

5 – Walk the Floor
10 – Air Squat

then

5 rounds for time:

5 – Pull-ups
10 – Hollow Body Rocks
15 – Double Unders

April 2nd, 2012

9 min AMRAP:

10 – Knees to Elbows
12 – Push-ups
15 – Air Squats

April 1st, 2012

Closed – Self-Driven WOD

Day 2′s:
Tues: 04/10 from 7:30 p.m. to 9:30 p.m.
Sun: 04/15 from 12 p.m. to 2 p.m.
Tues: 04/17 from 7:30 p.m. to 9:30 p.m.
Sun: 04/22 from 12 p.m. to 2 p.m.

Well, its time to begin! Take a look at the days and times above, and then e-mail Jeremy at dlarson565@gmail.com for a Day 1 and Day 2 Foundations Class slot. Once you are signed up for each class (only one of each), you will meet us at 60b Progress Drive, Manchester, CT on your assigned date / time. For each class you will be required to bring water, an energy bar (optional), note taking gear, and of course a good attitude. After both of your Foundations Classes are complete, you will begin one month of unlimited workouts! Remember, before beginning your one month of unlimited workouts, you are required to complete your Day 1 and 2 Foundations Classes on the dates / times (one of each) listed above. However, if an extreme situation arises where you are unable to attend the Day 1 and Day 2 courses outlined above, please contact Jeremy at dlarson565@gmail.com. We look forward to meeting you.

Strength and Programming Outline

March 31th, 2012

TEAM WOD

March 30th, 2012

1 – SDHP (75/55)
1 – TOES TO BAR
1 – SLOSH-PIPE SQUAT
1 – DECLINE PUSH-UP

(INCREASING BY 1 EVERY ROUND FOR 16 MIN, RECORD LAST COMPLETED EXERCISE)

March 29th, 2012

5 ROUNDS OF:

15 – SNATCHES (95/65)
25 – DOUBLE UNDERS (OR 10 BURPEES)
15 – OHS (95/65)

THEN

5OOM ROW

(FOR TIME)

March 28th, 2012

120215 CROSSFIT WOD/ 8 ROUNDS FOR TIME

10 BURPEES
15 JUMPING ALTERNATING LUNGES
20 DOUBLE UNDERS
25 YARD SHUTTLE (5 X 5)
90 SEC REST

March 27th, 2012

3 ROUNDS FOR TIME:

25 – KB SWINGS 20/16
25 – PUSH-UPS (RELEASE HANDS)
25 – SIT-UPS

March 26th, 2012

10 MIN AMRAP

3 – DEADLIFTS (275/185)
7 – K TO E
9 – PUSH UPS
12 – AIR SQUATS

*5 MIN REST

3 MIN AMRAP

MAX REP HSPU (SCALE AS NEEDED)

March 25th, 2012

CLOSED – SELF-DRIVEN WOD

March 24th, 2012

TEAM WOD

March 23rd, 2012

“NICOLE”

20 MIN OF:
MAX PULL-UPS
400M RUN
(FOR TOTAL PULL-UPS)

March 22nd, 2012

Hang Cleans (115/85) – 10-9-8-7-6-5-4-3-2-1
Burpees – 1-2-3-4-5-6-7-8-9-10

2 min rest, then

Front Squats (115/85) – 10-9-8-7-6-5-4-3-2-1
KB Swings – 1-2-3-4-5-6-7-8-9-10

(for time)

March 21st, 2012

20 MIN AMRAP

10 – PUSH PRESS (95/65)
10 – MED BALL CLEANS (20/14)
10 – PULL-UPS

March 20th, 2012

4 ROUNDS FOR TIME:

15 – PUSH-UPS
BROAD JUMP (LENGTH OF FLOOR AND BACK)
15 – BODY WEIGHT ROW OR RING ROW
SUICIDE SPRINT (BASKETBALL TOUCH ‘EMS) ¼, ½, ¾, & FULL

March 19th, 2012

5 ROUNDS FOR TIME:

10 – FRONT SQUATS (135/95)
10 – TOE TO BAR
100M RUN

*FRONT SQUAT SHOULD BE NO MORE THAN 60% OR 1RM

March 18th, 2012

CLOSED – SELF-DRIVEN WOD

March 17th, 2012

TEAM WOD

March 16th, 2012

ROW 5K
(FOR TIME)

March 15th, 2012

2012 CROSSFIT OPEN WOD #4

March 14th, 2012

2 ROUNDS FOR TIME:

2 – 15 FT ROPE CLIMBS (SCALE 2:1 PLANK)
10 – TOE TO BAR
15 – BURPEES
20 – JUMPING LUNGES
25 – DOUBLE UNDER (SCALE TO 75 SINGLES OR 25 ATTEMPTS)
400M – SANDBAG CARRY

March 13th, 2012

800M RUN
5 – BEAR CRAWL (LENGTH OF FLOOR)
5 – BOX JUMPS (30/24)
5 – AIR SQUATS
400M RUN
10 – BEAR CRAWL
10 – BOX JUMPS
10 – AIR SQUATS
200M RUN
15 – BEAR CRAWL
15 – BOX JUMPS
15 – AIR SQUATS

(FOR TIME)

March 12th, 2012

3 ROUNDS FOR TIME:

20 – WALLBALL (20/14)
200M RUN

March 11th, 2012

CLOSED – SELF-DRIVEN WOD

March 10th, 2012

TEAM WOD

March 9th, 2012

10 – HANG CLEANS (115/75)
1 – 15 FT ROPE ASCENT
9 – HANG CLEANS (115/75)
1 – 15 FT ROPE ASCENT
8 – HANG CLEANS (115/75)
1 – 15 FT ROPE ASCENT

CONTINUE DOWNWARD UNTIL 1 – HANG CLEAN / 1 – ROPE ASCENT

(FOR TIME)

March 8th, 2012

SPLIT JERK

8 SETS OF 1 REP MAX, SCORE YOUR TOTAL WEIGHT

(15 MIN LIMIT)

March 7th, 2012

8 ROUNDS FOR TIME

5 – BURPEES
10 – BOX JUMPS
15 – AIR SQUATS
10 – 20 – 10 SHUTTLE RUN (YDS)

60 SEC REST AFTER EACH ROUND

March 6th, 2012

18 MIN AMRAP

50 – DOUBLE UNDERS (FORWARDS)
10 – KB SWINGS 32KG/24KG
15 – SDHP 32KG/24KG
10 – HAMMER SLAMS ONTO TIRE
50 – SINGLE JUMP ROPE (BACKWARDS)

March 5th, 2012

10 MINUTES EVERY MINUTE ON THE MINUTE: 3 POWER SNATCHES 135/95

THEN

3 ROUNDS FOR TIME:
4 – DEADLIFTS (305/200)
8 – TOES TO BAR
16 – KB SWINGS (53/35)

March 4th, 2012

Closed – Self-driven WOD

March 3rd, 2012

2012 Crossfit Open WOD #2 / Team WOD

March 2nd, 2012

2012 CrossFit Open Wod #1

March 1st, 2012

18 AMRAP of:

25 – Thruster (45/35)
25 – Hand Release Push-ups
25 – AB Mats

Start with 10 burpees, end with 10 dead hang pull-ups

Strength and Programming Outline

February 29th, 2012

20 minute AMRAP:

6 Shoulder Press 95/65
8 Pull-ups
10 Sit-ups
12 SDHP 24/16kg

February 28th, 2012

“Diane”

21-15-9
Deadlift
Handstand Push-ups

(for rounds)

February 27th, 2012

10 minute AMRAP:

5 Pull-ups
10 Push-ups
15 Air Squats

February 26th, 2012

Closed – Self-driven WOD

February 25th, 2012

Team WOD

February 24th, 2012

1000m Row
10-9-8-7-6-5-4-3-2-1
Push-ups (w/ parralettes)
Dips (w/ parralettes)
1000m Row

(for time)

February 23rd, 2012

12 min AMRAP of:

5 – Thruster (105/75)
5 – Pull-ups
5 – Box Jumps (30/24)
5 – Dips

- Must do every exercise unbrokem -

February 22nd, 2012

With a Partner Complete:

100 Push Press (75/45)
100 KB Swings (20/16)
200 Sit-ups
200 Double Unders
1000m Row

For Time

February 21st, 2012

5 minute AMRAP
5 Burpees
7 KB Swings 20/16kg
9 Jumping Lunges

:60s Rest

3 minute Max Double Under

:60s Rest

7 minute AMRAP
5 Med Ball Sit-Ups (Lie down, Ball behind head, Sit up, Stand up all the way, Ball Over head)
7 SDHP KB 20/16kg
9 Box Step-ups

February 20th, 2012

21 – 15 – 9
Hang Clean 95/65
Sit-Ups
Box Jump 24/20

February 19th, 2012

Closed – Self-driven WOD

February 18th, 2012

Team WOD

February 17th, 2012

“House of cards”

Hearts = Push-ups
Clubs = K2E’s
Diamonds = Push Press (65/45)
Spades = Med Ball Cleans

(As many cards as possible in 20 min)

February 16th, 2012

1 – OHS
1 – Snatch
1 – Front Squat

Add total weight of all 3 lifts. Only get 3 lifts. Have 15 min total and are allowed 1 warm-up set before each max lift.

February 15th, 2012

3 minute AMRAP
10 Cal Row
10 Push Ups
then
90s Leg Lowering Abs (10s each rep)

90s Rest

3 minute AMRAP
20 Double Unders
20 Air Squats
Then
90s Front Plank

90s Rest

3 minute AMRAP
5 Burpees
5 Dips
Then
90s Side Plank (Right)

90s Rest

3 minute AMRAP
10 KB Swings
10 Sit-Ups
Then
90s Side Plank (Left)

February 14th, 2012

Grab a Partner. Share the workload and complete the following.

For Time:

100 Sandbag Thruster
200 1 Arm KB Swings (Switch arms as needed)
300 OH Walking Lunges w/ PVC
400 Sit-Ups
5k meter Row or 5k meter Run or 5k Single Jump Rope

February 13th, 2012

In (1) one minute perform 5 – 7 reps of Heavy Deadlifts (Perfect Form) Rest remaining time.
3 min AMRAP Box Jumps 20/24 Unbroken Sets (5,10,15,20,25….)

3 min Rest

In (1) one minute perform 5 – 7 reps of Heavy Deadlifts (Perfect Form) Rest remaining time.
3 min AMRAP Wall Ball Shots 20/14 Unbroken Sets (5,10,15,20,25….)

3 min Rest

In (1) one minute perform 5 – 7 reps of Heavy Deadlifts (Perfect Form) Rest remaining time.
3 min AMRAP KB Swings 20/16kg Unbroken Sets (5,10,15,20,25….)

3 min Rest

In (1) one minute perform 5 – 7 reps of Heavy Deadlifts (Perfect Form) Rest remaining time.
3 min AMRAP DB Thrusters Unbroken Sets (5,10,15,20,25….)

3 min Rest

In (1) one minute perform 5 – 7 reps of Heavy Deadlifts (Perfect Form) Rest remaining time.
3 min AMRAP Hard Pulls on the Rower Unbroken Sets (5,10,15,20,25….)

February 12th, 2012

Open Gym

February 11th, 2012

Team WOD

February 10th, 2012

“Annie”

50 – Double Unders
50 – Sit-ups
40 – Double Unders
40 – Sit-ups
30 – Double Unders
30 – Sit-ups
20 – Double Unders
20 – Sit-ups
10 – Double Unders
10 – Sit-ups

February 9th, 2012

Max reps for 1 min of:

Burpees
Box Jumps
Pull-ups
Double Unders

(1 min rest between each)

then

In 15 min complete:

1-1-1-1-1-1-1
Thruster (90% – 95% max)

February 8th, 2012

15 minute AMRAP of:

15 Wall Ball Shots
15 Walking Lunges
15 Box Step-ups
15 Double Unders

February 7th, 2012

10 Rounds of:

5 – Handstand Push-ups
5 – K2E’s
5 – KB Swings
5 – Pull-ups

(for time)

February 6th, 2012

Deadlift 3-5 RM (Strenght)

WOD Open (1.2)

15 min AMRAP
9 – Deadlift (155/105)
12 – Push-ups
15 – Box Jumps (24/20)

February 5th, 2012

Open Gym

February 4th, 2012

Team WOD

February 3rd, 2012

7 Rounds of:

12 – Hang Cleans (95/65 for each)
9 – Back Squats
6 – Push Press
3 – OHS

- Each time bar is put down to rest 10 burpees-

(for time)

February 2nd, 2012

“Fran”

21-15-9
Thrusters (95/65)
Pull-ups

February 1st, 2012

Tabata

Push-ups
Air Squats
K2E
Ropes

(count reps for last set)

Programming Outline

Strength Program

January 31st, 2012

5 Rounds for Time “Standards” WOD from Hybrid Athletics:

20 KB Swings 53/35
15 Hand Release Push-ups
20 KB Hang High Pull 53/35
15 Halos

(for time)

January 30th, 2012

15 KB Snatch (53/35)
20 Pistols (scale to goblet squats with kb or assisted pistol)
25 Toe-to-bar
30 KB Swings (53/35)
35 Box jumps (24/20)
70 Double unders (scale to 3:1 singles or 70 attempts)

(for time)

January 29th, 2012

Open Gym

January 28th, 2012

Team WOD

January 27th, 2012

Complete as many reps as possible in 16 min of:

Snatch (75/55)
Burpees
Air Squat Pull-ups

January 26th, 2012

50 – Box Jumps (24/20)
50 – Pull-ups
50 – Smash Balls
50 – Dips
50 – Sandbag Squats (25 female)
50 – OHS (65/45)
50 – Wall Ball Sit-ups
2 min Rope Slams
100 – Push-ups
100 – Air Squats
100 – Sledge Hammer Strikes on Tire

*15 double unders at the top of every 2 min

(for time)

January 25th, 2012

*CROSSFIGHT*

9 min AMRAP

5 – HSPU
7 – Jab, Cross, Sprawl
9 – Wall Ball

January 24th, 2012

8 min AMRAP
5 – Clean and Jerks (95/65)
10 – K2E

- 5 min rest -

4 rounds of:

15 – KB Swings
60 – Yard Shuttle Run (10-20-10)

(for time)

January 23rd, 2012

4 rounds of:

12 – Front Squat (95/65)
14 – Hand Release Push-ups
16 – Box Jumps

(for time)

January 22nd, 2012

Open Gym

January 21st, 2012

Team Wod

January 20th, 2012

18 min AMRAP

15 – Sledge Hammer Strikes
15 – KB Swings (16/12)
400m Run

January 19th, 2012

12 rounds for time:

5 – K2E
5 – Spilt Jerks (115/85)
5 – OHS (115/85)

- 3 Burpees at the top of every 2 min -

January 18th, 2012

5 rounds of:

12 – Burpee Pull-ups
30 – Double Unders

(for time)

January 17th, 2012

5 Rounds of:

2 – Snatch
4 – Push Press
6 – Pull-ups
8 – Pish-ups
10 – Air Squats
20 – Double Unders

(for time)

January 16th, 2012

12 min AMRAP

10 – Sandbag Steps (24/20)
10 – Toes to Bar

January 15th, 2012

Open Gym

January 14th, 2012

Group WOD

January 13th, 2012

8 min AMRAP
250m row
10 – Burpees

then

8 min AMRAP
10 – Back Squats
10 – Push Press
- 15 double unders each time the bar is put down for rest -

(for total rounds)

January 12th, 2012

25 min AMRAP

50 – AB Mat
50 – KB Twists
15- OHS
15 – Air Squats
15 – Push-ups
15 – Pull-ups
50 – Double Unders

January 11th, 2012

15-10-5-10-15

Cleans (135/95)
Dips
50m Sprint

(for time)

January 10th, 2012

20 min AMRAP

10 – KB Swings (20/16)
12 – Hand Release Push-ups
14 – Box Jumps (20)

January 9th, 2012

12 min AMRAP

7 – Toes to Bar
7 – Burpees
100 m Farmers Walks (24/20)

January 8th, 2012

Open Gym

January 7th, 2012

Group WOD

January 6th, 2012

“Randy”

75 Snatches (75/55)

(for time)

January 5th, 2012

21-15-9

OHS (95/65)
Dips
KB Snatches (20/16)

(for time)

January 4th, 2012

12 min AMRAP:
Sqaut Clean Burpees
Pull-ups
3/6/9/12/15/18/21/24/27………

then

4 min Row (for max calories)

January 3rd, 2012

3 Rounds for Time (Borrowed from Hybrid Athletics)
15 Sumo Deadlift High Pull 75/55
20 Box/Tire Jumps 24″
2 Suicides

January 2nd, 2012

CrossFit Total

January 1st, 2012

Happy New Year!

Simply put, members are encouraged to use this time to practice, practice, practice! Whether it’s double unders, pull-ups, deadlifts, an olympic lift (snatch/clean) or any other exercise that you have struggled with.

The CFTBL coaches will be available during this time to help coach you to success.