Friday December 1st, 2017
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November 30, 2017

Friday December 1st, 2017


Strength

Front Squats

  • 15 minutes to build to a heavy set of 2

Conditioning

Reps of 3-6-9-12-15-12-9-6-3

  • Wall Balls (30#/20#)
  • C2B Pull-ups
  • Start with 15 Double Unders (30 Singles) and complete 15 Double Unders (30 Singles) after each round (10 sets total)

 

Brian Chandler No Comments
November 28, 2017

Wednesday November 29th, 2017


Strength

16 minute EMOM:

  • Even minutes: 5 Deadlifts @ 60% 1RM
  • Odd minutes: 5 Strict Handstand Push-ups*

*Scaling: 5 Strict HSPUs → 5 Kipping HSPUs → 5 Pike Push-ups → 8-10 Seated KB Presses

Conditioning

3 rounds for max reps:

  • 1:30 Max Calorie Row
    • Rest :45
  • 1:30 Max Power Cleans (165#/113#)
    • Rest :45
Brian Chandler No Comments
November 27, 2017

Tuesday November 28th, 2017


Olympic

Every :90 for 12 minutes (8 sets) complete:

  • 2 Full Snatches

*Reset between reps. Start at a moderate weight and build to something heavy.

Conditioning

5 rounds for time:

  • 10 Alternating DB Squat Snatches (50#/35#)
  • 10 Burpees Stick Jumps (20″/16″)
Brian Chandler No Comments
November 26, 2017


Strength

Back Squat

A. Warm up:

  • 8 reps @ 40% 1RM
  • 6 reps @ 50%
  • 4 reps @ 60%

B. Working sets:

  • 6 reps @ 70% 1RM
  • 1 rep @ 90%
  • 6 reps @ 75%
  • 1 rep @ 95%
  • 6 reps @ 80%
  • 1 rep @ 100%

Conditioning

For time:

  • 30 Pull-ups
  • 10 Thrusters (75#/53#)
  • 20 Pull-ups
  • 20 Thrusters
  • 10 Pull-ups
  • 30 Thrusters
Brian Chandler No Comments
November 24, 2017

Saturday November 25th, 2017


Partner WOD

With a partner, complete as many rounds as possible in 25 minutes of:

  • 800m Run
  • 50 Clean & Jerks

*Partners must run 800m together.

*The weights on the Clean and Jerk will increase each round

  • Round 1 = 95#/63#
  • Round 2 = 115#/83#
  • Round 3 = 135#/93#
  • Round 4 = 155#/103#
Brian Chandler No Comments
November 22, 2017

Thursday November 23rd, 2017


Don’t be a turkey, come on in to Capital City CrossFit at 7:00am or 8:00am to burn some calories before getting stuffed!

Partner WOD

Pass the Turkey 3.0

With a partner, complete as many reps as possible in 30 minutes of:

  • 200 yd Farmers Carry (2 x 70#/53# Kbs)
  • 60 Partner Wall Balls (20#/14#)
  • 200 Double Unders
  • 60 Partner Wall Balls (20#/14#)

Notes:

  • Farmer’s Carry: Partners must switch every 50 yards
  • Wall Balls : Athletes must pass the Wall Ball over a pull-up bar (30 each partner)
  • Double Unders: These can split up between partners however they wish, but only one person working at at time.
Brian Chandler No Comments
November 21, 2017

Wednesday November 22nd, 2017


Strength

A1. 5-5-5-5-5 Bench Press (add weight each set, finishing with a heavy set of 5)

  • Rest :45

A2. 5 x 8/8 Single Leg RDL

  • Rest :90

Conditioning

With a partner, complete as many alternating rounds as possible in 20 minutes of:

  • 500m Row

While one partner is rowing, the other is completing the following:

  • 5 Strict Chin-ups
  • 10 Kb Swings (60#/44#)
  • 15 Air Squats

Score = total number of 500m intervals completed.

Brian Chandler No Comments
November 20, 2017

Tuesday November 21st, 2017


Olympic

Every :90 for 12 minutes (8 sets):

  • 1 Power Snatch + 1 Snatch

Build to heavy with no misses.

Conditioning

CrossFit Open Workout 11.4

10 minute AMRAP:

  • 60 Bar Facing Burpees
  • 30 Overhead Squats (120#/88#)
  • 10 Muscle-ups
Brian Chandler No Comments
November 19, 2017

Monday November 20th, 2017


Strength

Back Squat

A Warm-up

  • 8 reps @ 40%
  • 5 reps @ 60%
  • 3 reps @ 70%
  • 2 reps @ 80%
  • 1 rep @ 85%

B. Working Sets

  • 10 x 1 @ 92.5% – Every minute, on the minute

Conditioning

Reps of 24-18-12 for time:

  • Dumbbell Lunges (2 x 50#/35#)
  • Dumbbell Push Press (2 x 50#/35#)
  • Toes-2-Bar
Brian Chandler No Comments
November 17, 2017

Saturday November 19th, 2017


Partner WOD

With a partner, complete as many rounds and reps as possible in 25 minutes of:

  • 60 Wall Balls (20#/14#)
  • 30 Power Cleans (135#/93#)

*At the top of every minute (including the first minute) each partner must stop what they are doing and complete 4 burpees.

Only one person working at a time.  Score is rounds + reps completed.

Brian Chandler No Comments
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