Feb 28, 2015

Main – CrossFit

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Group Warm Up (No Measure)

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Snatch Progression

3 behind the neck snatch grip press

3 OHS

3 position snatch ballance

2 Hip PS

2 above knee PS

2 below knee PS

2 lift off

2 lift off pause PS

2 PS

2 PS pause OHS

2 Snatch

CrossFit Games Open 15.1 (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

15 Toes To Bar

10 Deadlifts, 115# / 75#

5 Snatches, 115# / 75#

CrossFit Games Open 15.1A (Weight)

6-Minutes to Establish:

1-RM Clean and Jerk

Feb 25, 2015


Main – CrossFit

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Group Warm Up (No Measure)

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Clean Progression

3 Front Squat

3 Hip PC

3 Above knee PC

3 Below Knee PC

3 Floor to below knee

3 Floor to below knee pause then PC

3 PC from floor

3 PC to pause then FS

3 Cleans

Metcon (Weight)

1-1-1-1-1-1-1 of

1 Clean Grip DL, 1 Clean Pull, 1 Power Clean

Your goal is to complete the complex “touch & go”. Add weight on each set. 20min time cap

Metcon (AMRAP – Rounds and Reps)

8 Min AMRAP of

-30 DU

-8 Pull Ups

Feb 24, 2015


Main – CrossFit

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Group Warm Up (No Measure)

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Jack (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

10 Push Press, 115#

10 Kettlebell Swings, 53#

10 Box Jumps, 24″
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here
Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin in survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi

Feb 23, 2015


Main – CrossFit

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Group Warm Up (No Measure)

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Barbell Quad Smash

Front Squat (5-4-4-3-2-1-1)

Start with an easy load (50% 1rm) and add weight on each set.

Metcon (AMRAP – Reps)

4 Min AMRAP

200M Run

15 WB 20/14

Rest 2 Mins

4 Min AMRAP

100M Run

20 WB 20/14

Rest 2 Mins

4 Min AMRAP

400M Run

Max Set WB 20/14

Feb 21, 2015


Main – CrossFit

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Burpee Dodge Ball (No Measure)

10 min warm up

Metcon (Time)

Teams of 2 Complete

-50 Burpee Box Jump 24/20

-30 Clean and Jerk 135/95

-Run 400M (Together)

-50 KB Swings 1.5/1

-40 T2B

-100 DU

Feb 20, 2015

Main – CrossFit

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Group Warm Up (No Measure)

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Barbell Tricep Smash

Push Press (3-3-2-2-1-1-1)

Start with moderate weight(50% 1rm) and build up to heavy single. 15 Min Time Cap

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

-30 DU

-14 Box Step Over 24/20 1.5/1

-14 Russian Twist 1.5/1