Saturday September 30th, 2017
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September 29, 2017

Saturday September 30th, 2017


Partner WOD

With a partner, complete for time:

  • 100 Kb Swings (70#/53#)
  • 800m Run (together)
  • 100 Box Jumps (24″/20″)
  • 800m Run
  • 100 Burpees
Brian Chandler No Comments
September 28, 2017

Friday September 29th, 2017


Strength

Every :90 for 8 sets:

  • 3 Power Cleans + 1 Jerk

Start @ approximately 60% of 1RM Clean and Jerk, and build to as heavy as possible with no misses.

Condtioning

CrossFit Team Series Event #6

Rx’d

With a partner, complete 21-15-9 Synchro Reps of:

  • Dumbbell Snatch (50#/35#)
  • Bar Muscle-ups

Scaled

With a partner, complete 21-15-9 Synchro Reps of:

  • Dumbbell Snatch (35#/20#)
  • Pull-ups
Brian Chandler No Comments
September 26, 2017

Wednesday September 27th, 2017


Strength

Deadlift

  • 8 reps @ 50%
  • 6 reps @ 60%
  • 4 reps @ 70%
  • 2 reps @ 80%
  • 2 reps @ 90%
  • 3 x 1 to find todays 1RM

*Be smart.  Today’s 1RM should consist of proper mechanics and good positioning.

Conditioning

15 minute AMRAP:

  • 12 C2B Pull-ups
  • 9 Burpee Box Jumps (24″/20″)
  • 6 Overhead Squats (155#/103#)
Brian Chandler No Comments
September 25, 2017

Tuesday September 26th, 2017


Strength

5 x 5 Push Press

  • Set 1 @ 65%
  • Set 2 @ 70%
  • Set 3 @ 75%
  • Set 4 @ 80%
  • Set 5 @ 80%

Conditioning

2011 CrossFit Regionals Event #1

For time:

  • 1000m Run
  • 30 Handstand Push-ups
  • 1000m Row

Scale Handstand Push-ups with 30 Pike Push-ups or 50 Push-ups

Brian Chandler No Comments
September 24, 2017

Monday September 25th, 2017


Strength

5 x 4 Front Squat @ 32×1 Tempo

  • Set 1 @ 60%
  • Set 2 @ 65%
  • Set 3 @ 70%
  • Sets 4-5 @ 75%

Conditioning

CrossFit Team Series Event #1

With a partner, complete of 9-15-21 for time of:

  • Synchro Thrusters
  • Synchro Bar Facing Burpees

Rx’d weight is 95#/63#, scaled is 65#/45#

Brian Chandler No Comments
September 22, 2017

Saturday September 23rd, 2017


Partner WOD

Today’s training will consist of two parts..

A. CrossFit Team Series Event #3

Rx’d

Complete for time:

  • 50 Synchro Wall Balls (20#/14#)
  • 30 Power Cleans (135#/93#)
  • 50 Synchro Wall Balls (20#/14#)
  • 20 Power Cleans (185#/133#)
  • 50 Synchro Wall Balls (20#/14#)
  • 10 Power Cleans (225#/153#)

12 minute time cap

Scaled

Complete for time:

  • 50 Synchro Wall Balls (14#/10# – both to 9′ target)
  • 30 Power Cleans (95#/63#)
  • 50 Synchro Wall Balls (14#/10#)
  • 20 Power Cleans (135#/93#)
  • 50 Synchro Wall Balls (14#/10#)
  • 10 Power Cleans (155#/103#)

12 minute time cap

Rest 12-15 minutes

B. CrossFit Team Series Event #4

Rx’d

For time:

  • 100 Calorie Row
  • 100 Toes-2-Bar

No time cap

Scaled

For time:

  • 100 Calorie Row
  • 100 Knee-ups

No time cap

Brian Chandler No Comments
September 21, 2017

Friday September 22nd, 2017


Conditioning

CrossFit Team Series – Event #2

Rx’d

With a partner, complete the following for time:

  • 120 Double Unders each person – relay style
  • 120 C2B Pull-ups – alternating every 15 reps
  • 120 Hang Power Snatches – alternating every 15 reps (95#/63#)
  • 12o Double Unders each person – relay style

Scaled

With a partner, complete the following for time:

  • 120 Single Unders each person – relay style
  • 120 Jumping C2B Pull-ups – alternating every 15 reps
  • 120 Hang Power Snatches – alternating every 15 reps (65#/45#)
  • 12o Single Unders each person – relay style

Time Cap – 15:00

Brian Chandler No Comments
September 19, 2017

Wednesday September 20th, 2017


Strength

A1. Deadlift

  • 8 reps @ 50% 1RM
  • 6 reps @ 65%
  • 4 reps @ 75%
  • 2 reps @ 85%
  • 2 reps @ 95%

A2. 5 x 10 Horizontal Body Rows @ 21×1 tempo

Conditioning

For time:

  • 100 Overhead Walking Lunges w/ Plate (45#/35#)
  • 800m Run
  • 50 Burpees
Brian Chandler No Comments
September 18, 2017

Tuesday September 19th, 2017


Strength

Push Press

5 x 6 – Every 2 minutes

  • Set 1 @ 60% 1RM
  • Set 2 @ 65%
  • Set 3 @ 70%
  • Set 4 @ 75%
  • Set 5 @ 75%

Conditioning

Partner WOD

With a partner, complete 10 alternating rounds for time of:

  • 250m/200m Row
  • 12 Dumbell Thrusters (50#/35#)
Brian Chandler No Comments
September 17, 2017

Monday September 18th, 2017


Strength

Every :90 for 8 sets:

  • 2 Power Cleans + 1 Jerk

*Start at ~60% Clean max and build to something that is heavy for you. Treat the Cleans as two singles.

Conditioning

4 rounds for time:

  • 30 Push-ups
  • 20 Toes-2-Bar
  • 10 Clean & Jerks (165#/113#)
Brian Chandler No Comments
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